Stephanie Kaiser, on Oct 29, 2014 7:51:27 AM
It is that time of year again…the holidays are coming up fast! Life gets extra chaotic for many of us this time of year, and good fitness and nutrition habits are at a high risk of slipping.
The good news is that NIFS is here to help you keep from slipping too far down this slippery slope during the holiday season! We are happy to offer two different programs that are FREE to all NIFS members during the months of November and December year after year.
Maintain Not Gain
Give yourself a little bit of extra accountability by signing up for Maintain Not Gain. This program incentivizes members to maintain their weight throughout the holiday season. With group workouts every two weeks, weekly emails packed with nutrition and fitness tips to keep you engaged, and prizes for those who maintain or lose weight during the duration of the program. There is something that everyone can benefit from by signing up for this free program. Don’t miss out on this experience and mark weigh-in week on your calendar for November 1 to 7.
The Rowing Challenge
All in good fun, the rowing challenge never disappoints for a good competition year after year! It is pretty simple: pick a team and ROW! The team that rows the most meters per person and the team with the highest total meters rowed earns bragging rights as team winners. Joining a team is an excellent way to ensure you are getting in some extra bouts of cardio and caloric burn during the busiest time of the holiday season, which means you are earning yourself some leeway to have a little more room to indulge. Your team will be depending on you to row towards the win!
Look to sign up for a team November 10 to 23.
Free Fitness Assessment
Along with both of these programs, this is a great time of year to take advantage of your free fitness assessment and exercise plan from our team of Health Fitness Specialists. If you are looking for a new routine or just need a little more guidance we're here to help you.
Don’t let the holiday season get the best of you this year. Your fitness and nutrition habits do not have to completely derail. Let NIFS help you find the right balance between fitness, food and fun this year!
This blog was written by Stephanie Kaiser, NIFS Fitness Center Manager. To find out more about the NIFS bloggers, click here.
The holidays are a challenging time because there are so many more delicious foods everywhere. For some people, this is a time of year when they consume more alcohol at holiday parties. Unfortunately, most of these cocktails are loaded with calories. Here are some tips that can help keep the party going—but not increase your waistline!
Try some of these lower-calorie beverages at your next holiday party!
Serves: 13 Serving size: 1 cup
Calories: 90 Fat: 2g Carbohydrates: 10g Protein: 6g
Serves: 6 Serving size: ¾ cup
Calories: 164 Fat: 0 Carbohydrates: 21g Protein: 0g
Serves: 6 Serving size: ¾ cup
Calories: 143 Fat: 0g Carbohydrates: 23g Protein: 0g
If you need more motivation to maintain your weight during the holidays, schedule a personal nutrition consultation for help surviving the holidays, contact Angie Scheetz, RD, at email@example.com or (317) 274-3432, ext. 239.
Angie Scheetz, on Dec 12, 2013 10:20:00 AM
We have all heard the statistic that the average person gains 7 pounds between Thanksgiving and New Year’s. This is somewhat exaggerated; the actual number is a 1-pound weight gain. However, this pesky 1 pound usually hangs on year after year, so over 10 holiday seasons that is a 10-pound gain! The goal during this time of year is to maintain your weight, which is definitely a challenge with all of the extra food gatherings.
Here are some tips to help survive the holiday parties and make sure
your weight is the same on January 2 as it was on November 28.
Need a little extra help surviving the holidays? NIFS My Nuttrition Coach App, can help you keep track of your diet while receiving daily feedback from our registered dietitian, Angie Scheetz. To learn more click here.
This blog was written by Angie Scheetz, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.
Do Stretching Exercises
To maintain flexibility, stretching through dynamic movement patterns is ideal and can be done in a small area. Inch Worms, Knee Ups, and Jumping Jacks are all good examples of dynamic movement patterns.
Perform Simple Exercises That Use Multiple Muscle Groups
To simplify your workout, you can focus on a few great exercises that work multiple muscle groups. These exercises can range from beginner to advanced, with the functionally basic movement of sit and stand at a chair to the more challenging Burpees (add a pushup and squat jump for even more workload). The Plank exercise is also one of the best exercises for building endurance in the abs, back, core, glutes and hip flexor. To make the Plank easier add an incline or lower knees to the floor. For a greater challenge increase the period of time you hold the plank or add movement such as leg lifts or arm extensions.
Cardio Exercises at the Hotel
There are other “tools” you can use while on the go that you may not realize. For a cardio option, most hotels have a staircase. Use it! Avoid the elevator and take the stairs instead. For a challenge, run the stairs for ten minutes (and because most people use the elevator, it should be mostly empty for your use). Suitably known as a suitcase carry, your suitcase can be used for a one-sided farmer's carry walk that pinpoints your oblique (like a side plank), and a bathroom towel can be used to create an isometric static hold for countless upper-body exercises.
Whether or not you are on the go for the holidays, be sure to exercise the next time you travel; it’s easier than you think. See a health fitness specialist or personal trainer to help design a workout plan that is right for you.
Be sure to sign up for upcoming NIFS exclusive programs geared toward your goals (such as Maintain Not Gain, Slim It to Win It, or Summer Showdown).click here.
We have all heard about holiday weight gain from eating too much of those delicious celebratory foods. However, a lot of the foods that we typically only see around this time of year can be very good for us. Here are some superfoods and recipes to incorporate into your annual holiday feasts!
Brussels Sprouts with Pomegranate and Bacon
Makes 3 to 4 side-dish servings
5 to 6 cups Brussels sprouts (about 1.5 lbs.), cleaned and quartered
2 slices turkey bacon or center-cut bacon, cut into small pieces
¼ cup pomegranate seeds
¼ cup pecan halves, roughly chopped
⅛ to ¼ tsp. sea salt and pepper, depending on preference
(Recipe from www.eatliverun.com.)
Turkey Pot Pie Soup
Makes 8 servings
¼ cup flour
2 cups turkey stock
4 cups fat-free milk
2 large celery stalks, chopped
1½ cups chopped onion
8 oz. sliced mushrooms
Fresh ground pepper
2 TB. chopped parsley
8 oz. frozen peas and carrots
1 tsp. turkey bouillon (or more to taste)
2 medium (12 oz. total) potatoes, peeled and cubed small
16 oz. cooked turkey breast, diced small or shredded
(Recipe from www.skinnytaste.com.)
Sweet Potato Casserole
Makes 12 servings
1 lb. cooked, mashed sweet potato
½ cup orange juice
½ cup sugar
½ teaspoon vanilla
2 egg whites
½ cup brown sugar
2 tablespoons flour
2 tablespoons butter
Pumpkin Pie Dip
Makes 12 servings
15 oz. canned pumpkin
8 oz. Cool-Whip
1 package sugar-free, fat-free vanilla pudding mix
½ TB. pumpkin pie seasoning
½ tsp. cinnamon
½ tsp. nutmeg
Sliced apples for dipping
Pot Roast with Dried Fruit and Red Wine
Makes 6 servings
1 well-trimmed boneless beef rump roast (2 pounds), tied
¾ teaspoon salt
½ teaspoon freshly ground black pepper
1 cup beef broth
1 cup dry red wine
½ cup orange juice
½ teaspoon ground allspice
2 large red onions, cut into wedges
2 cups pitted prunes
2 cups dried apricot halves
(Recipe from www.prevention.com.)
Happy Holidays, and make sure to incorporate some of these superfoods into your meals this season!
This blog was written by Angie Scheetz, RD, wellness coordinator at NIFS, She also organizes the Mini Marathon Training Program, Dealing with Diabetes, and Lite ‘N Up classes. To contact Angie about Personal Nutrtional Coaching sessions email her at firstname.lastname@example.org or call 317-274-3432.