NIFS Healthy Living Blog

We can concur with many years of research that obesity can increase the risk of immune dysfunction. This is a multifaceted phenomenon often associated with factors such as physical inactivity, poor nutritional profiles, increased adiposity (fat tissue), and metabolic disorders/diseases. Commonly, the latter can gradually progress from the aforementioned factors.

What we have also seen in recent years during the COVID pandemic is how important it is to address the risks to public health and mortality caused by poor health status and possible exposure to infectious diseases. The solution to shelter in place (reducing transmissions) was a band-aid to the very real problem that our culture is not perfect, and we have many individuals at risk due to unhealthy lifestyles. To improve public health on a broader scale, we need to make interventions at the community and individual levels.

Immediate Lifestyle Changes for Better Immune Health

1. Increase Sunlight Exposure One immediate lifestyle change at-risk individuals can make to improve their immune health is to increase their exposure to sunlight. Sunlight exposure triggers Vitamin D synthesis via UV light and 7-dehydrocholesterol. This essential vitamin plays a critical role in respiratory immune response, including both inflammation and acute damage responses.
2. Boost Physical Activity Another crucial intervention is increasing physical activity. This has a two-fold benefit: improving body composition and metabolic health, and potentially increasing Vitamin D levels (even without sunlight). This is because Vitamin D is stored in adipose tissue and can be released through the metabolism of fat cells.

Moving forward, we can improve the health of our community by helping each other enhance diets, increase physical activity, get outside in the sun, and maintain hygiene for others.

NIFS: Supporting Your Health Journey

Here at NIFS, we encourage members to participate in our outdoor classes, such as boot camp and Tabata. We also offer nutritional services and unconditional support for improving nutrient content and sustainability in dietary practices.

If you feel you may need a body composition assessment, we offer BodPod and NIFS3D scans that can provide more information on your health, including risk factors such as BMI, body fat percentage, waist circumference, and total energy expenditure. Our staff can educate you on what your readings mean, how they are relevant to you, and what strategies could improve your overall health and fitness in the long term.

We also maintain the utmost cleanliness on each machine and encourage our members to be diligent about cleaning machines after usage.

Please reach out and utilize the many free and additional services we offer to aid in your health journey. We are excited to have a great community, and we look forward to you being a part of it. Get outside and join us for some excellent fitness and health services!

One of the most critical things we do for our health is sleep. Without sufficient sleep, we risk impairing cognitive function, developing chronic diseases and mental disorders, and even an early death.

There’s a lot about sleep that remains a mystery to science, but what is known is that it plays a major role in consolidating memories, cleaning metabolites from the brain, and allowing the nervous, skeletal, and muscular systems to repair themselves. Good sleep is essential for our bodies to thrive, but 30 percent of employed adults have reported 6 or less hours of sleep per night, when the recommended amount is between 7 and 9 hours. Hormones directly involved in the sleep cycle also play a critical role in health, so it’s important to maintain a steady sleep schedule to prevent these hormones from becoming imbalanced. One of the hormones that plays a role in sleep is melatonin, and this blog will focus on its effects on sleep as well as metabolism.

The Physiology of Melatonin

The physiology of melatonin is a complex subject, and research to discover its mechanisms and effects is ongoing. However, I will explain some of the things we know to be true about melatonin and why it may be important for you.

Melatonin is a hormone made in the pineal gland when it gets dark outside. When melatonin levels increase in the bloodstream, you begin to feel less alert and more sleepy. Although a major function of melatonin is to encourage sleep, it has a huge impact on metabolism. Some of the functions are these:

• Regulates energy expenditure.
• Potentiates various actions of insulin.
• Regulates glycemia (blood glucose) and lipidemia (blood lipids).
• Manages circadian synchronization of insulin secretion, synthesis, and action; hepatic (liver) metabolism; white adipose tissue metabolism; and skeletal muscle metabolism.
• Regulates energy flow to and from storages.

That’s a lot of responsibility for one hormone. Whereas a lot of these functions are significant, what’s most important to understand is that melatonin balances energy expenditure by controlling the flow between energy stores. It has a direct impact on the browning of white adipose tissue, which is a way for the body to regulate body weight. This works because the function of brown adipose tissue is heat production by burning large amounts of calories. It also plays a major role in regulating glucose tolerance and insulin sensitivity. When melatonin levels are normal, all of these essential functions can be carried out.

Chronodisruption

Chronodisruption is what occurs when melatonin production is impaired. This can be due to illumination such as lights turned on inside when it’s nighttime, working the night shift, or aging. All of the functions listed above become disrupted and no longer work efficiently. This disorganization can lead to metabolic diseases and obesity.

The best thing to do if you think you may be experiencing chronodisruption is to talk to a doctor. They may encourage you to try melatonin-replacement therapy, because there have been some successes in various research studies, or help you find a healthier sleeping routine.

Top Takeaways About Sleep and Weight Management

Melatonin is a huge contributor to overall health and metabolism. If disrupted, your whole body can feel the consequences. It might seem like the most important thing to do for your health is healthy eating and exercise, but sleep may be at the top of the list. Without adequate sleep, our hormones lose balance, our mental capacity is reduced, and our overall health is negatively impacted.

This blog was written by Hannah Peters, BS, CPT, Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

How often is it that you hear someone say, “Man, that was a great night’s sleep!” or “I slept like a baby!”? Not as often as we would like to hear, I would say! Being tired and feeling sluggish seems to be the new normal. According to the National Sleep Foundation, most Americans are sleep-deprived. Not getting enough sleep might be causing a lot more trouble than just that sleepy feeling. In fact, it could be seriously harming your health.

Why Aren’t We Sleeping?

Centuries ago, it was common for people to sleep anywhere from 8 to 9 hours each night. But now only about 25 percent of Americans get 8 or more hours of sleep. There are various reasons why we aren’t sleeping. We live in a society that is constantly on the go, 24/7. From fitness centers being open 24 hours to pharmacies and department stores being open later, around-the-clock convenience is there.

So many activities go on during a 24-hour period. From working long hours, transporting kids to their activities, trying to make time for friends, not to mention enjoying a little bit of entertainment—oh, and can’t forget about making time for our health and fitness goals. Sleep is typically the first thing to disappear from our lives, so it becomes second nature to not get enough of it.

Here’s the thing though: even when we do end up finally getting into bed, it doesn’t exactly mean we go right to sleep. The National Sleep Foundation reports that 60 parent of Americans have sleep problems. You heard it right—more than half of us struggle to sleep, and we are starting to pay for it.

The Dangers of Sleep Deprivation

“The foundations of good health are good diet, good exercise, and good sleep, but two out of the three doesn’t get you there.” —Dr. Anne Calhoun, neurology professor, University of North Carolina (source: CBC)

The three components that are needed to make up a healthy lifestyle are exercise, eating healthy, and sleep. Exercise and nutrition aren’t enough to make up for the danger that sleep deprivation poses to your health, however. Some studies indicate that adults can get as little as 7 hours of sleep a night and that can be sufficient. But shooting more for 8 hours would make a world of difference. And getting less than 7 can cause some serious consequences:

Risk of Cardiovascular Disease

If you get less than 6 hours of sleep each night and have disrupted sleep, you have a 48 percent greater risk of developing or dying from heart disease and a 15 percent greater risk of developing or dying from a stroke. Not to mention, lack of sleep can cause high blood pressure, blocked arteries, stroke, kidney disease, and dementia.

Obesity

Sleep shortage is directly linked to obesity. When you don’t get enough sleep, two very powerful hormones that control hunger are disrupted, resulting in you feeling hungrier and having fewer sensations of fullness.

Not getting enough will also cause you to feel more stressed, which boosts the production of the hormone cortisol in your body. The cortisol hormone causes you to crave high-carbohydrate foods such as chips and brownies, which then turn into the fat around your belly, which is the most dangerous place to store fat.

Another reason sleep is important is that the risk of pre-diabetes goes up. When trying to make it on less than 6 hours of sleep per night, your glucose tolerance becomes impaired.

Immune System Becomes Depleted

Ever wonder how two people can be exposed to the same germs, but only one of them gets sick? The answer: their immune systems. When you have a well-functioning immune system, you are capable of warding off many illnesses. But when something is causing your immune system to not function the right way, like sleep deprivation, you become vulnerable to infections, bacteria, viruses, and even some autoimmune diseases such as arthritis and asthma.

Less sleep = more stress and a compromised immune system

Low Exercise Performance

As if the threat of heart disease, obesity, and immune suppression isn’t enough to deal with, lack of sleep can negatively impact your fitness regimen as well. A recent study in Lipids in Health and Disease came to the conclusion that exercise can help increase insulin sensitivity and sleep quality while decreasing body fat.

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At the end of the day, lack of sleep does far more harm to your health than you might realize. Although it might take some rearranging of your schedule, putting sleep first means that you don’t have to worry about making time for illness—because, let’s be honest, who has time to get sick?

This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

The NIFS 2018 Slim It to Win It is in full swing with the energy high and the gym packed with like-minded people working so hard to reach their desired health and wellness outcomes, which include weight loss. All 11 coaches are firing up their teams and leading the way to behavioral changes, good nutrition habits, and of course, cutting-edge and fun training sessions. I have been so inspired by both the participants and the coaches for this year’s program that it takes me a bit to wind down following an action-packed day here at NIFS!

What’s in a Name?

At the beginning of the program, each team is tasked with giving themselves a name—usually something that embraces a motto for the group, or pays homage to the team’s coach by cleverly using their name somehow. It is a very important step that not only gives the team a chance to show off their creativity, but also helps build unity in the group and solidifies a purpose that all in the group embrace and work toward. And when a group of people is working toward a common goal, the question is no longer “if” but “when” they will succeed. The name of the team I am honored to coach is “The Resistance!”

Our name is inspired by a message I learned some time ago from Martin Rooney of Training for Warriors at one of the many conferences where I have seen him speak. He spoke about how we as fitness professionals have to be the Resistance in the battle fighting obesity and inactivity. I heard the message loud and clear, and as a good soldier I work very hard to carry out those steps to help people avoid debilitating diseases and conditions.

But here’s the thing: you don’t have to be a fitness pro to be a part of the Resistance in this battle that the fast food, digital entertainment, and booze industries are currently winning. We can help each other battle against habits and behaviors that lead us down the road to a hospital or worse.

Four Ways to Join the Resistance Against Inactivity and Poor Nutrition

Are you up to the challenge of being a part of the Resistance? Here are four powerful ways you can join the fight:

• Take action. Nothing is ever accomplished without taking action. Choose to be an agent of change and do something about it! TALK is cheap; ACTION pays the bills, so to speak. To be a part of the Resistance requires all of us to stop holding back, for whatever reason, and take the steps necessary to help.
• Lead by example. I am from the old school when it comes to this concept, and believe that you have to walk the walk to truly inspire people to be the best version of themselves. I don’t think the “do as I say, not as I do” approach is very effective in this situation. Think of it this way: you probably wouldn’t have a bankrupt accountant do your taxes, right? When others see and witness that you practice what you preach, they are more apt to follow.
• Recruit others. This battle will be a long and difficult one; we are going to need more soldiers to spread the message and reach more individuals. We have an awesome tool to help recruit others; feeling great and high energy is contagious! When you start to make positive changes and begin to feel great, your energy will spread like a wildfire, and you will want to tell more and more people how things can be if they join the Resistance and make those healthy lifestyle choices. Every person who dumps the fast food for whole foods, is a win for the Resistance. Every person who chooses to go for a walk with their family instead of binge-watching another season of The Office on Netflix is a win for the Resistance and you can help make that happen for others and with others.
• Share your story. One of the most powerful ways to be a part of the Resistance is to share your story of battling against the forces that consume so many. We all have a unique story and perspective that can possibly resonate with someone and create change. When those who are struggling hear your story and realize that change can happen because it happened for you, that can inspire them to take that first step in creating change. And then, they begin the cycle again by taking action, leading by example, recruiting others, and sharing their story!

We can win the battle and take everybody to the promised land of feeling better and living longer, happier lives. Join these 10 teams as part of the Resistance and be an agent of change in someone’s life. If we band together, we can help so many in the battle against disease, unhappiness, and feeling lousy. Join the fight TODAY!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Matthew Walker, the director of the Center for Human Sleep Science at the University of California, Berkeley, has made it his career goal to reinforce the fact that 20 large-scale epidemiological studies have all reported the same relationship: the shorter your sleep, the shorter your life. Today, one in three Americans can be categorized as sleep deprived.

The Effects of Sleep Deprivation

As defined by the Centers for Disease Control and Prevention, sleep deprivation is a condition that occurs if you don't get enough sleep. Not only does a shortage of sleep affect your productivity, but on less than seven hours of sleep, your body's natural killer cells work less effectively. Walker notes that between 1950 and 2017, the US obesity rate has risen from 13% to the likes of 35%.

“Sleep is the single most effective thing you can do to reset your brain and body.”
—Dr. Matthew Walker, U.C., Berkeley

As obesity in America has steadily risen, the amount of sleep individuals are accumulating per night has decreased—almost two and a half hours, to be exact. Not only is sleep deprivation being glorified as an accomplishment in today’s society, extensive research has concluded that sleep deprivation puts unnecessary stress on the human body, including weight gain. Chronic sleep deprivation has been linked to an increase in heart disease, heart attack, heart failure, irregular heartbeat, high blood pressure, stroke, and diabetes.

The National Sleep Foundation (NSF) outlines that both young adults (ages 18–25) and adults (ages 26–64) should aim for 7–9 hours per night consistently. Sounds easy, right? With the prevalence of social media alongside TV and cell phone usage at night, however, most Americans fall short.

Five Tips for Overcoming Insomnia

Here are some tips from the NSF to help you capture the ZZZs and start sawing logs in no time.

• Stick to a sleep schedule of the same bedtime and wakeup time, even on the weekends. This helps regulate your body clock and could help you fall asleep and stay asleep for the night.
• Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress, or anxiety, which can make it more difficult to fall asleep, get sound and deep sleep, or remain asleep.
• Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
• Evaluate your room. Your bedroom should be cool—between 60 and 67 degrees. Check your room for noises or other distractions. Consider using blackout curtains, eye shades, earplugs, “white-noise" machines, humidifiers, fans, and other devices.
• If you can't sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers, and televisions out of the sleeping environment. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.

If you’re still having trouble sleeping after following the above tips, don’t hesitate to speak with your doctor or to find a sleep professional in your area. Check out the following resources for more information.

• The National Sleep Foundation
• Matthew Walker

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

There comes a time when a story of struggle, strife, and success must be shared to remind others that you are never alone in your battle, and that achievement and happiness are closer than you may think. Katie Feltman has such a story.

I have had the privilege to work with Katie for many years now, and I can remember the first conversation we had out in the fitness center about where she was at the time, where she wanted to go, and how we could work together to get there. I felt her struggle instantly, but I also felt a great deal of determination, evident from the progress she had made before coming to see me. She wasn’t going to take this battle lying down anymore!

I asked Katie to talk about her journey with me so that I could share it with those who may be looking for that spark, that notion that nothing is impossible, but I’Mpossible! Join me in walking in Katie’s shoes as she shares some of her journey with us.

Conversation with Katie, Part I:

Tony: So, take me back about four years and tell me what was going on with you at that time.

Katie: I was living a very different life. A recent doctor’s visit had revealed I weighed 286 pounds, I was pre-diabetic, I had high blood pressure, my LDL cholesterol was high, and I had just found out I had to wear a Holter monitor to diagnose heart arrhythmias I was having. I had lower back pain from herniated discs that required an unhealthy amount of daily Advil to keep at bay (and along with my poor eating habits had created a wicked case of acid reflux that ultimately became an ulcer) and I slept poorly. For 37 years of age, I wasn’t doing okay. I was unhappy.

Tony: What were some of the major struggles you were dealing with?

Katie: Like most people, I had my share of stress sources; nothing extreme or unusual, but I had an ill mother, and a job that looking back now I realized had reached a point that made me miserable. But generally I had nothing going on outside of me that should have triggered the kind of profound lack of self-care I was engaging in on a regular basis.

“I coped with my stress by pushing my feelings inward and washing it all down with sugary processed foods and wine. I made no time to take care of myself.”

You’d think with the scary words the doctor was saying I would have walked out of there that day and taken charge of things right then. But change isn’t like that—not for me, at least. I was frustrated with how I felt, and I know this will sound superficial but it is true: I hated how I looked, which I didn’t realize then but now know was key to my struggle. Self-hate = no self care, and that was how I was living my life. I was living life in a muted capacity, and I lacked the motivation to do something about it—any of it.

Tony: Can you describe some of what you were feeling at that time?

Katie: I was demoralized and frustrated at what seemed like an impossible and insurmountable task—it was so daunting. Getting healthy, changing how I lived, and peeling pounds off. I wanted instant results from modest change. I’m an extrovert, and my social life at the time revolved heavily around eating out, going to bars, and generally going places where food and booze were the main reasons for being there multiple times per week. But there was a nagging voice in there that knew there was more out there for me—I just wanted to feel better, feel happy most of the time, cope better with the smaller, mundane stresses as well as major things, and sleep better.

Tony: How did these struggles and frustrations affect your life? What did you feel like before you decided to take your life back?

Katie: I felt unhappy, ashamed, and not in control of my own life, and generally was in a terrible place emotionally and physically. And if it hasn’t been stated clearly enough before, I felt like crap pretty much all the time and it wasn’t just physical—it was mental, too. I was in a fog much of the time. I didn’t handle even small stresses well, much less bigger things. I was just floating along with life rather than living the life I really wanted to live.

“I was just floating along with life rather than living the life I really wanted to live.”

READ PART 2 of this amazing story and learn what it took for Katie to make the critical changes that resulted in her being able to take her life back and overcome obesity and a lack of healthy habits and see measurable weight loss.*

*Weight loss claims and/or individual results vary and are not guaranteed.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

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What does it take for someone to make the critical changes in their life to regain control and live the life they have always wanted to live? This is one question Katie and I tackle in part 2 of Katie’s journey to health, wellness, and happiness.

When I last left you in part 1, we learned a great deal about where Katie has been, her struggles, her mindset, and her life just a few short years ago. Katie painted a pretty good picture of what she was dealing with every day. Now let’s see what Katie did about it! Let’s learn about what it takes to take a life back.

Conversation with Katie, Part 2

“Among the hundred small changes you have to make, it adds up to Big Change.”

Tony: When was the moment you knew something was different and there was a transformation happening?

Katie: Probably about six months into working with my GT group was when the change became real to me—the “a-ha” moment. I had quit my job and found one that was a much better fit with my personal and professional goals. Once I had the structure and support of group training, I was making better choices for myself in all aspects of my life—nutrition, habits, activities, exercise. I was getting positive reinforcement weekly from my coach and group. I could see it and feel it. Somewhere in there, among the hundred small changes you have to make, it adds up to Big Change, and I realized that’s where it happens.

Tony: What were some of the things that made the biggest impact in your change process?

Katie: Looking back now, I see several things in the GT program that made a major impact for me:

• The work we do helped me understand that change is incremental. For me, the biggest change was realizing I had to make changes in my habits, and change is something you have to chip away at every. Single. Day. Knowing that there will be setbacks, and things won’t happen overnight. And that’s why I don’t set New Year’s resolutions. Sure, I set short- and long-term goals with my coach and myself, but I don’t set one giant resolution on January 1. Every day is a resolution.
• Accountability and support in the group is HUGE for me. HUGE. One of my GT pals calls us her “gym family.” It might sound dorky, but it’s true. We listen. We support. We encourage. We build each other up. We help each other when things are tough. We are there to support each other when we need a hand. We are a team. And while no one in group is food-policing me, I am in-my-head accountable to my team and coach.
• The overall Group Training program at NIFS and all it offers is unique. I am not aware of any program like this at any other gym. GT provides you with a structure, a framework, ongoing personal attention to structure a program that helps achieve your specific goals, guidance, and a group of like-minded people to support you.
• Coach Tony gave me the help I needed with behavior change. The GT program allows me the personalized time with Tony to dig into my behaviors, and figure out what I need to do to change to more positive behaviors. I needed to learn how to deal with hard things and be successful at doing that so I could apply those in life. Coach Tony is an expert on movement, but he fundamentally understands the behavior element that is so important for fitness professionals working with clients—this is about not just showing up to work out a few times a week. It’s about, as he always says, “getting right in the head”—healthy body and healthy mind. And he told me this on day one after a depressing BOD POD®—that you can’t out-exercise a bad diet. Exercise is not a punishment. There’s not a one-size-fits-all solution for everyone, and with the personal attention I get from my NIFS coaches, I was able to figure out what I did need. They know to push me when I need it.
• I needed accountability without being nagged. I’ve always loved being part of a team. So I needed a group of people that I knew could support me when I was having to make tough decisions about letting other things go in my life. I needed people who would cheer for me whether or not I could do something, to rebuild my confidence. I needed a group of people to make working out fun and make me laugh! Who looks forward to going to the gym? I do. Why? My GT friends.
• This is what I call a “whole-person” approach to fitness. GT does not bring people in and put us through crazy hour-long workouts five days a week. Yes they are hard, but functional movement, foam rolling, and correctives are as important as progressing on a bench press or doing 50 burpees. We have access to the kind of expertise with the NIFS trainers, Functional Movement Screens, and other tools to keep us healthy.

“Every day is a resolution.”

Tony: What are some of your biggest accomplishments since deciding to make a change? Brag for me a little!

Katie: It’s difficult for me to think about the scared person I was who entered my first GT session nearly three years ago. I was intimidated—but not for long. I only had to spend a few minutes with the trainers and group to feel welcome and know I would be encouraged, even though I couldn’t run a mile then, or hold a plank from my feet. Since starting GT I have:

• I lost more than 60 pounds (more than 100 since I started my journey)*.
• Resolved my back-pain issues—where traditional medicine and even PT to a degree failed after my herniated discs, GT did what I needed from a movement, strength, and weight-loss standpoint to really bring this debilitating problem to a resolution*.
• Climbed a mountain.
• Continue to make forward progress on my FM screening.
• Finished two Tough Mudders (both with fellow GTers) and ridden the Hilly Hundred twice.
• Conquered fears—I had and still have a little bit of a jumping fear, but my vertical and broad jumps continue to get better. There were so many movements I was unable to do three years ago. When I do them now, my GT teammates and Coach Tony recognize this and cheer me on.
• I’m stronger! I continue to be able to lift heavier weight on bench press and leg press.
• Conquered my fear of running by doing the NIFS Mini-Marathon Training Program.
• Built and installed a flagstone patio on my own last summer. I hauled more than 3 tons of rocks. I had some help moving them, but did most of it on my own. It’s not about the patio—it’s about having the confidence and ability to do it! 
  
  

Tony: How is your life different now?

Katie: I am 41 but I feel better than I ever have mentally and physically. Physically, I have energy! My metabolic issues are no longer issues. My asthma is better. A recent doctor’s visit revealed excellent blood pressure, my LDL cholesterol is 47 and HDL is 87, and my resting heart rate is around 45 to 48*. I sleep well. I have the energy to live a full life—I’ve always had a full life, but before I was in survival mode. Now I have the energy to live my full life! To not just get through each day, but live each day—and do things I had always wanted to do but lacked the confidence or physical ability to do them. I get up everyday and practice self care, because that makes me a better friend, sister, dog mom, employee, and general citizen of the world. I feel like a fog has lifted and I live every day with intent. I had some significant losses in 2014, including the passing of my mother, and I had the tools and mental toughness to cope with them while maintaining my healthy habits. Finally, I have confidence. I am so grateful for all the support I get from Tony, Mike, and my fellow GTers.

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I am so very proud of Katie for the success she has worked so hard for, and applaud her willingness to share her story in hopes of creating change in others who may be as lost as she once was. Inspiration is Katie’s middle name, and she takes her role as a “fitness ambassador” very seriously and is a leader of the Small Group Training groups she speaks so highly about. No matter the circumstances, change is possible, and you never have to do it alone.

*Weight loss claims and/or individual results vary and are not guaranteed.

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Interested in trying Small Group Training? Contact Tony today to attend a free session!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.