NIFS Healthy Living Blog

It’s Halloween time, and that can only mean one thing: sugar, lots of sugar! Toward the end of summer, stores start to taunt us by placing all of the Halloween candy out on display. What’s worst of all is that the candy is in tiny, easy-to-eat servings. By the time the actual day of Halloween rolls around, we’ve already been thumbing through fun-sized candy the entire month.

Each holiday has its traditional treats we enjoy, but Halloween takes the prize for being the most focused on candy. And no matter how hard you try to avoid it, the temptation of it all might possibly get the best of you.

Can You Fight the Temptation?

While one piece of candy won’t make or break your health, very few of us stop at just one. In fact, most see Halloween like we see other festive holidays from Thanksgiving and Christmas, to cookouts in the summer: a perfect reason to indulge in whatever kind of temptation is available.

But those temptations can eventually start to take a toll and contribute to the current epidemic of type 2 diabetes. According to the Centers for Disease Control and Prevention, 40% of Americans, or more than 100 million adults, are living with diabetes or pre-diabetes. Without significant changes, as many as 30% of people with pre-diabetes will go on to develop type 2 diabetes.

What Is Diabetes?

Most of the food we eat is turned into glucose, or sugar, for our bodies to use as energy. The pancreas, an organ that lies near the stomach, makes a hormone called insulin to help glucose get into the cells of our bodies. Diabetes is the condition in which the body does not properly process food for use as energy. When you have diabetes, your body either doesn’t make enough insulin or can’t use its own insulin as well as it should. This causes sugars to build up in your blood.

Why Put Down the Halloween Candy?

The more sugar you eat, the harder your pancreas has to work to produce insulin and keep your blood sugar within in a safe/healthy range. Diabetes occurs when the pancreas does not produce any insulin, when the pancreas produces very little insulin, or when the body does not respond appropriately to insulin, a condition called “insulin resistance.”

How Can You Prevent Diabetes?

Perhaps you have learned recently that you have a high chance of developing type 2 diabetes. You might be overweight or have a parent, brother, or sister with the condition. Here are some ways you can lower your risk.

• Lose weight and keep it off. Here at NIFS, we offer a variety of ways to help you lose weight. Meet with one of our Health Fitness Instructors; or join our Healthy Lifestyle Program or even the Weight Loss Program.
• Move more. Get at least 30 minutes of vigorous physical activity 5 days a week. Join one of our Group Fitness classes to give you that 30–60-minute burn your body needs.
• Eat healthy foods. Eat smaller portions to reduce the amount of calories you eat each day to help you lose weight. Not sure where to start? Take one of our assessments, such as our BodPod or Resting Metabolic Rate Assessment, to understand where your body is at. You can also meet with one of our Registered Dietitians to receive the guidance you need.

These simple lifestyle changes are what will send type 2 diabetes out of your life like a kid running out of a haunted house. Choose future health over present pleasures.

This blog was written by Ashley Duncan B.S., ISSA-CPT, Nutrition Specialist, ACE-HC,
NIFS Weight Loss Coordinator. To read more about the NIFS bloggers, click here.

The air is crisp, football season is in full swing, and the plentiful bounty of summer’s gardens is all gone. Instead of reverting back to the frozen fruit and veggie staples that are typical of fall and winter, experiment with some of the tasty foods that give fall the name the harvest season!

Favorite Fruits and Vegetables for Seasonal Eating

Here are some of my favorite fall foods and the nutrients they provide.

• Apples: Easy and portable for a lunch bag or a snack. They are also high in fiber and can help decrease cholesterol. (Read more about apple nutrition.)
• Acorn squash: Packed with Vitamin A and C to keep your immune system healthy during flu season.
• Brussels sprouts: These little balls of cabbage are known to be cancer fighters.
• Grapefruit: Citrus comes into season in late fall, so grab these pink treats that are high in fiber and immune-boosting properties.
• Parsnips: Not as starchy as a potato and loaded with fiber, vitamins and minerals, and antioxidants.
• Pears: Another fruit that comes in season in the fall and is full of Vitamin C and fiber.
• Pumpkin: The most popular of the fall produce is great for more than decorating! One cup of canned pumpkin has 7 grams of fiber, which is one-third of your daily needs.
• Spaghetti squash: This fun alternative to pasta is high in beta carotene, potassium, and antioxidants.
• Turnips: Surprisingly high in Vitamin C; if you eat the greens, you add a ton of Vitamins A, C, B6, and calcium and magnesium.

Fall Recipes

Try these recipes as a way to incorporate some of these fall powerhouse foods into your meals.

Turnip, Apple, and Acorn Squash Soup

1 acorn squash, peeled and chopped
3 medium turnips, peeled and chopped
3 small or 2 medium apples, peeled, cored, and chopped
4 tbsp olive oil
2 cups water or low-sodium vegetable broth
½ tsp sea salt
1 tsp pepper
fresh cilantro for garnish (optional)

1. Heat olive oil in a large pot over medium heat.
2. Add chopped acorn squash, turnips, apples, and salt and pepper to pot and continue to cook on medium for 5–10 minutes, then reduce heat to medium-low and continue to cook until ingredients are softened, about 45 minutes.
3. Once ingredients are softened, add water or low-sodium vegetable broth and continue to cook for another 5–10 minutes on medium heat until soup is warm.
4. Remove pot from heat and add through blender or food processor, or use immersion blender.
5. Garnish with fresh or dried cilantro and serve. Serves 4.

Roasted Brussels Sprouts with Pears and Pistachios

1 pound Brussels sprouts, halved lengthwise
3 Tbsp olive oil
½ tsp salt
¼ tsp black pepper
1 pear, halved lengthwise and cored
¼ cup shelled pistachios, chopped coarsely
Juice of ½ large lemon

1. Preheat oven to 425°F. Place the prepared Brussels sprouts on a baking sheet and pour on the olive oil, salt, and pepper. Place the pear halves, cut sides-down, on the baking sheet, making sure there is enough oil to coat their cut surfaces.
2. Roast the Brussels sprouts and pear for about 20 minutes. Then turn the Brussels sprouts so that both sides become caramelized. Check the pear—it might not be caramelized at this point.
3. After another 10 minutes, turn the Brussels sprouts again. Flip the pear. Reduce the oven heat to 375°F.
4. Add the pistachios—you just want to heat them up and toast them slightly. 
5. After 5 minutes, remove the baking sheet from the oven. Squeeze lemon juice directly over all the ingredients. Use your spatula to chop up the pear halves. Toss everything thoroughly. Serves 2.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Here are some recipes for patriotic healthy eating. Bring one of these red, white, and blue creations to your Fourth of July holiday barbecue so that you will have the most patriotic dish to celebrate Independence Day!

Patriotic Veggie Platter

Arrange the following veggies in the shape of a flag with rows of red and white veggies on a large baking sheet. Place a yogurt-based dill or ranch dip in a blue bowl in the corner.

• Red veggies: Red peppers, grape tomatoes, radishes
• White veggies: Cucumbers, cauliflower

Independence Fruit Bowl

Toss strawberries, blueberries, starfruit, and watermelon in a bowl and sprinkle with unsweetened coconut flakes.

Red, White, and Blue Popsicles

1½ cups blueberries
1 cup raspberries
2 cups limeade

Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert sticks and freeze until completely firm, about 6 hours. Makes 10 popsicles.

45 calories, 0g fat, 12g carbohydrates, 0g protein.

Fruity Fourth Quinoa Salad

¾ cup wild rice
½ cup quinoa (red if available)
¼ cup extra virgin olive oil
¼ cup raspberry vinegar
¼ tsp salt
¼ tsp pepper
1 cup halved, pitted fresh sweet cherries
1 cup blueberries
2 stalks celery, diced
¾ cup diced goat cheese
½ cup chopped pecans, toasted

Bring a large saucepan of water to a boil over high heat. Add wild rice and cook for 30 minutes. Add quinoa and cook until the rice and quinoa are tender, about 15 minutes more. Drain and rinse with cold water until cool to the touch; drain well.

Meanwhile, whisk oil, vinegar, salt, and pepper in a large bowl. Add the rice and quinoa, cherries, blueberries, celery, cheese, and pecans and toss to combine. Serve at room temperature or cold.

I hope you have a happy, healthy, and delicious Fourth of July!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

A lot of Americans see Cinco de Mayo as a reason to celebrate with all-you-can-eat chips and salsa, margaritas as big as your head, and lots of calorie-laden Mexican foods. Instead of the high calorie, high price route try these recipes and tortilla chip alternatives.

100-Calorie Super-Skinny Margarita

3 oz. Sparkling ICE Lemon Lime flavor (or any calorie-free sparkling lemon-lime water)
1½ oz. tequila
Juice from 1 orange
Juice from 1 lime
Shake all ingredients and pour over ice. Serve with a lime wedge.

Sheet Pan Chicken Fajitas

1 pound boneless, skinless chicken breasts
2 Tbsp olive oil
1 Tbsp chili powder
2 tsp ground cumin
1 tsp garlic powder
¾ tsp salt
1 large red bell pepper, sliced
1 large yellow bell pepper, sliced
2 cups sliced onion (about 1 large)
1 Tbsp lime juice
8 corn tortillas, warmed
Lime wedges, cilantro, sour cream, avocado and/or pico de gallo for serving

1. Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.
2. Cut chicken breasts in half horizontally, then slice crosswise into strips.
3. Combine oil, chili powder, cumin, garlic powder, and salt in a large bowl. Add the chicken and stir to coat with the spice mixture. Add bell peppers and onion and stir to combine.
4. Transfer the chicken and vegetables to the prepared baking sheet and spread in an even layer.
5. Roast on the middle rack for 15 minutes. Leave the pan there and turn the broiler to high. Broil until the chicken is cooked through and the vegetables are browning in spots, about 5 minutes more.
6. Remove from oven.
7. Stir in lime juice.
8. Serve the chicken and vegetables in warmed tortillas accompanied by lime wedges and topped with cilantro, sour cream, avocado, and/or pico de gallo, if desired. One serving equals two fajitas.

Tortilla chip alternatives for salsa and guacamole dipping:

• Cucumbers
• Cocktail shrimp
• Zucchini sticks
• Sliced bell peppers
• Carrot sticks
• Rice crackers
• Lentil chips

If you choose tortilla chips, stick to a serving, which is 12 chips!

If you want to celebrate the Mexican army’s victory over France at the Battle of Puebla on May 5 this year, throw together these improved-nutrition recipes with fewer calories, see these other tips for healthy eating at parties, and enjoy!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

St. Patrick’s Day, the greenest of the holidays, is right around the corner. You might have your favorite lucky green shirt that you wear every year, but do you also have a favorite green dish that you eat, too? For a lot of people that might be some corned beef and cabbage, but if you aren’t a fan of that dish, want something with more balanced nutrition, or want to eat green at other meals too, try one of these healthy and tasty green recipes.

Green Goddess Smoothie for Two

2 cups green, leafy veggies, such as spinach, kale, romaine, and collard greens

2 cups liquid, such as water, milk (almond, coconut, cow’s, soy, etc.), or Greek yogurt

3 cups fruit, such as banana, berries, mango, pineapple, peach, pear, and apple

1. Blend the greens and liquid first.
2. Then add the fruit and blend again. Use frozen fruits for a thicker smoothie and to avoid adding ice.

(Here are more tips for building nutritious smoothies.)

Edamame Guacamole

1 cup frozen, shelled edamame, thawed

1 ripe avocado, peeled and pitted

½ cup chopped cilantro

2 cloves garlic, minced

¼ onion, roughly chopped

½ jalapeno, finely chopped

Juice of 2 limes

2 to 3 Tbsp water

Salt and freshly ground black pepper, to taste

1. Put edamame, avocado, cilantro, garlic, onion, jalapeno, and lime juice in the bowl of a food processor and pulse until combined.
2. Add enough water to make a creamy consistency and pulse again. Pulse until smooth.
3. Transfer edamame guacamole to a serving bowl and season with salt and pepper. Stir. Serve with chips or vegetables.

Green, Green Salad

24 oz. Brussels sprouts, shredded

6–8 slices crisp cooked bacon, chopped

1 cup sliced red onion

⅔ cup dried cherries, unsweetened

⅔ cup sliced almonds, toasted

4 oz. goat cheese, soft and crumbled

 Citrus Vinaigrette:

1 small orange, juiced

1 tsp. orange zest

1 lemon, juiced

2 Tbsp finely minced shallots (may substitute 1 Tbsp minced garlic)

1 tsp. yellow mustard

3/4 cup olive oil

2 tsp fresh thyme, minced

Sea salt and pepper to taste

1. Shred Brussels sprouts using the shredding blade of a food processor or slice thinly with a knife.
2. Place Brussels sprouts in a large bowl and combine with chopped bacon, red onion, cherries, almonds, and goat cheese.
3. Whisk together vinaigrette ingredients.
4. Add vinaigrette immediately before serving and toss well to coat.

Makes 10 servings

This year on March 17th, pull out your favorite green clothing item and also make it a goal to eat green at every meal!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Winter is officialy here. With temperatures getting colder and the weather conditions more temperamental, it’s important to plan ahead to stay on top of your wellness goals. Distractions are inevitable during the holidays, but anticipating them and reacting accordingly will set you apart from most individuals during this season. See our tips below to help combat being sidelined this season

• Plan ahead. Parties and gatherings are part of the fun of the season, but may throw a wrench into your normal schedule. Take a look at your calendar at least once a week and schedule in your workouts beforehand. Don’t be afraid to get creative!
• Grab a friend. Not feeling motivated? Partnering up to exercise is a great way to create accountability while also enjoying hanging out with your friends. Try a new class or step out of your comfort zone.
• Dress appropriately. If you don’t want to be stuck inside during the cold weather, make sure to wear the proper gear. Check out this article about winter running wear to determine whether your winter workout wardrobe needs an upgrade, and then see these other tips for preparing for a winter run.
• Write down your goals. In addition to having a workout partner, do some goal setting, and post them somewhere visible—like the fridge!
• Get 7 to 8 hours of sleep. If you are starting to feel run-down, it is extremely important to make sure you are getting a sufficient amount of sleep. Lack of sleep reduces the amount of antibodies and cells that fight disease and infection.
• Take advantage of seasonal activities. No time to fit in the gym? Stay active in your events! Try ice skating, cutting down your own Christmas tree, or walking around a holiday market.

Most importantly, remember to enjoy the season and surround yourself with friends and family. Creating a well-rounded exercise program will help you stay on top of your goals while still taking advantage of seasonal festivities. Have questions? A NIFS trainer can help set you up for success!

This blog was written by Ellyn Grant. To read more about the NIFS bloggers, click here.

We all know that a lot of holidays involve food: cookouts on the 4th of July, cookies for Santa at Christmas, and candy treats for Halloween. But one holiday completely revolves around food—when you think of it, you automatically think about food. Thanksgiving is all about the meal of turkey, sides, and desserts. Several food myths surround this holiday, however, and not all of them are true. Keep reading for myth busters to share at your table.

• Turkey makes you sleepy. Always have a nap after your Thanksgiving meal? Have you been blaming the turkey because you heard it was high in tryptophan, an amino acid that is converted to serotonin and then melatonin and causes you to sleep? The truth is that a lot of other foods on the dinner table have much higher levels of tryptophan, and the real reason for the nap is more likely because of the amount of carbs that you consumed (and possibly the number of glasses of wine you drank!).
• Sweet potatoes are always better than white potatoes. It’s true that if you look at the nutritional components of a regular sweet potato compared to those of a white potato, hands down it wins for its higher levels of vitamin A and C and fiber. The typical sweet potato dish is loaded with sugar and fat, however, and not nearly as healthy as a plain baked white potato.
• Dark meat is unhealthy. Yes, it is true that white meat is very lean and an excellent source of protein. Dark meat is not so terrible, though, that you should intentionally avoid putting it on your Thanksgiving plate. A serving of 4 oz of white meat is 158 calories vs. 183 for dark meat, and 0.5 gram of saturated fat vs. 1.6 grams of saturated fat. Dark meat is also higher in zinc and iron.
• Canned pumpkin isn’t as healthy as fresh. I am sure you have heard multiple times how much healthier fresh fruits and vegetables are versus canned. This is typically due to processing them and then storing them in a high-sodium or high-sugar liquid. However, when it comes to canned pumpkin, that rule doesn’t apply. It’s more concentrated than a fresh pumpkin, which means more vitamin A and fiber. But be careful when grabbing a can of pumpkin and don’t accidentally grab pumpkin pie filling, which is loaded with sugar and salt.
• Stuffing and dressing are the same thing. They are very similar, but not the same. Stuffing is typically stuffed inside the bird, whereas dressing is prepared in a casserole dish. A note about food safety: Be cautious when eating traditional stuffing that is cooked inside the bird. It adds mass to the turkey, which slows the cooking. This not only dries out the meat, but can create salmonella bacteria. Always be sure your turkey is cooked to 165 degrees.

Show up at the Thanksgiving holiday this year with these healthy eating myth busters to share with your family and friends (and also check out these additional Thanksgiving hacks). Then grab a plate, load it up with lots white and dark meat, and enjoy the once-a-year food fest!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

It’s coming…the holiday season! Many people tend to give up or have the “I’ll start fresh next year” mindset when it comes to exercise around the holidays. Don’t let that be you this year! Halloween is over and before we know it Thanksgiving and Christmas will be here. Parties will start, normal schedules will be crazy, and more food will be added to your life.

Three Tips for Staying on Track with Workouts and Food

This season, let’s go into the holidays with a different mindset. We know what’s coming—it happens every year! Here are three tips to keep you on track.

• Schedule time for your workouts. If you know you have a party or family gathering, plan ahead. Write your exercise time on your calendar each week just like you would anything else. Scheduling time for fitness should be a priority.

• Something is better than nothing. Gym time cut short? Don’t just blow it off! Just get into the gym and move. Getting 30 minutes of exercise is better than getting 0 minutes. Don’t let your busy holiday gatherings keep you from your exercise routine. Even if you have to do bodyweight exercises at home or portable exercises on the road, don’t just skip your workout.

• Do a little bit better next time. You overate, you missed your workout, you have another party today. It’s okay; you didn’t lose the battle of fitness. You don’t need to overeat at the next party. Just do a little better than you did at the last. Healthy eating and exercise don’t have to be all or nothing. Just do better every day. Move a little more, and eat one less holiday treat than the day before.

Change Your Mindset—and Ask for Help!

The holidays don’t have to be a time to let it go and start over during the New Year. This year, make it different! These three tips will help you change your mindset as we enter the season of craziness and delicious goodies!

If you need help on a quick workout idea, stop by the track desk and ask a NIFS HFS to help you out!

Remember 30-minute workouts are proven to be just as beneficial as longer workouts. If your short on time or just feel 60-minutes is too long, try one of our 30 minute Group Fitness Classes such as Tabata, or Extreme Core. Check out our Group Fitness Schedule below.

Happy Holidays!

This blog was written by Kaci Lierman, Personal Trainer. To find out more about the NIFS bloggers, click here.

Holidays are upon us and, for many, traveling is inevitable. For at least a few days you may be on the road, in a hotel, or at a family or friend’s home. What happens to your exercise and nutritional routines that you have built and finely tuned over the past year? Do you take a break from those routines, or do you stick to them?

Keep Your New Year's Goals in Mind

Fast-forward a couple weeks from now. Do you have any fitness or nutrition goals that you have been thinking about for the New Year? If you haven’t thought about them yet, what might they be? For many gym-goers, weight loss is the main goal. Has this been a resolution for past years? One last question: Why would you put yourself “in the hole” when it comes to diet and exercise before the new year even starts? I’ll leave your holiday nutrition information up to our Registered Dietitian Angie Mitchell and focus mainly on a few workouts and exercise habits you can use to put yourself in front of the eight ball rather than, you know…

Take Physical Activity Breaks While You’re On the Road

My first focus will be on something that many people probably don’t think about when traveling, which is the amount of time that you might spend in the car. For some, six- or eight-hour car rides each way await them. If passengers in your car are anything like the ones that are in mine during road trips, bathroom breaks basically come every couple hours. Use this time for, well, obvious reasons, like having a little physical activity break from the car ride. All you need is 3 to 5 minutes to get the blood flowing and burn a few calories after sitting in the car for so long. Bathroom breaks can be done after that.

Below you will find two physical activity breaks that can be done at a gas station or rest stop that will help break up some of those monotonous driving feelings.

Physical Activity Break #1                      Physical Activity Break #2

3 rounds:                                                    3 rounds:
Jumping jacks x30                                     Incline pushups x10
BW squats x15                                          Lateral line hops x20
Skaters x10/side                                        Lunge x10/leg

Two Simple Workout Programs That Don’t Require Equipment

Three years ago my finest reindeer, Tom Livengood, wrote a blog on exercises that you can do with limited or no equipment during holiday travel. I’m going to build off of Tom’s previous work and give you some exercise options to choose from when you are on the road. Here are two simple workout programs that shouldn’t take more than 20 to 30 minutes to complete and will “HIIT” (get it?) all of your major workout components during these hectic months.

Program 1:

Warmup (3 rounds)

• Alternating reverse lunge x60s (photo 1)
  
• Walking plank x30s
• Step through w/rotation x60s
  

Strength/Core (3 sets)

• Rear foot elevated split squat x15/leg(photo 2)
• Wall plank x60s(photo 3)
• Pushup xMax                                                                                 
  

HIIT (Every minute on the minute for 10 minutes)

• Mountain climber x30
  
• Squat jump x15
• 1/2 burpee x5

Program 2:

Warmup (3 rounds)

• Single-leg bridge w/ pulse x30s/leg
  
• Side plank w/ rotation x30s/side
• Plank reach x60s(photo 4)

Strength/Core (4 sets)

• Lateral lunge w/ forward reach x10/side
• Feet elevated pushups x10-15

HIIT (30s on/15s off: 12 minutes)

• Pushup
• Step-up (30s/leg)
• Cheetah

Elevated split squats and pushups can be performed with a chair, box, dog, child, or whatever…be creative!

If you have additional time, try your best to find a tennis ball, lacrosse ball, foam roller, can of cranberries, frozen water bottle, or SOMETHING to use for some soft-tissue work. I hear foam rolling while drinking eggnog is the newest fitness trend (kidding!). No matter what you choose to do, the number-one goal is to stay moving. Don’t let your active lifestyle take a “HIIT” (okay, I’m done) over these next few weeks.

This blog was written by Alex Soller, Health Fitness Instructor, Athletic Performance Coach. Click here for more information about the NIFS bloggers.

It’s the time of year that no one wants to talk about. But let’s face it: Christmas decorations have been out in stores for over a month, and the holidays are just around the corner. And for many across the nation, the holidays are one of the most dreaded times for unhealthy eating and putting on unwanted excess weight. But it doesn’t have to be like that. Don’t let this time of year scare you. Instead, view it as an opportunity to meet the weight management challenge for a better you!

Tips for Finding Balance at Thanksgiving, Christmas, and Beyond

The holidays are hard, and I would never deny that. Travel bogs you down with fast food on the road and in the airport; visitors come to the house to stay for a week at a time and you have to do all the cooking of holiday meals; and those delicious goodies that seem to appear only once a year are ever-present on the counter yelling, “EAT ME!” So with all this, how do you stay on track? Allow me to share a few ideas that come to mind for having a successful holiday season with your eating and exercise.

• Find a nutrition balance. While I am not encouraging you to go out and have five of your favorite cookies every day, I am going to say it’s okay to have one. The key to being successful and not overdoing it with what you put into your mouth is balance. There are times through the holidays that the red velvet cake is staring you in the face, and if you do decide you are going to eat it, then create a balance. What are you going to say no to instead? A few tips: don’t eat the entire piece; leave some on the plate. Eat slowly and allow yourself to feel full rather than killing it in two bites. Drink water with it or milk that has some nutritional value. The more water you drink, the more you will feel full, allowing you to scale back on the cake intake.
• Find a workout balance. You also need to find balance in the gym. You know those people who head to the gym for a three-hour workout on Thanksgiving morning? You don’t have to be that person. If you have a good balance of both exercising on a regular basis through the holidays and eating appropriately, you won’t need that 3,000-calorie burn before the big feast.
• Have a plan. Making sure that you have a plan is essential to your holiday success. I have found when there is no plan in place ahead of time, it becomes a free-for-all, which leads to overeating. Make a plan before the holidays start and create goals that are both realistic and attainable for yourself. If you know you have travel coming up or you know that you are hosting for a week, come up with a plan that makes sense for how often and how long you will be able to work out each day, as well as what you will be eating and potentially cooking for guests.
• Stick to the plan. Having a plan can be the easy part, but sticking to that plan is the challenge. Make sure that you commit to your goal: if you said you were going to work out three to four times a week, do it! If something comes up and you can’t get to the gym, do something at home. The biggest thing is to not allow yourself to make an excuse. You may have to get up a little bit early before the guests arise for your homemade waffles, or make sure the hotel that you are staying at has a gym. Whatever you need to do to stay on track, make it happen.
• Have some accountability. Figure out what type of accountability works for you. Maybe it’s coming up with that plan with a friend or family member. Or maybe it’s tracking it through a fitness tracker, signing up for a personal trainer, or joining a program the gym is putting on. Whatever it may be, find what works for you and commit to doing it.

Questions? Please contact Ashley Duncan (aduncan@nifs.org or 317.274.3432, ext. 226).

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.