NIFS Healthy Living Blog

“What should I have to eat?” It’s a question most of us ask ourselves multiple times a day, and answering it so often can lead to decision fatigue, followed by impulsive and often poor or expensive food choices. But what if you only had to answer it once a day, or better yet, once a week? It’s possible with better meal planning and preparation. However, when considering meal prepping and planning, many people get overwhelmed and understandably so, as most people believe meal planning and prep involves spending an entire Sunday in the kitchen cooking 21 identical meals - 3 for each day of the week. This is not the suggested strategy, especially when getting started.

Instead, effective meal planning is about creating a simple system that reduces those day-to-day decisions while still allowing for some flexibility based on your schedule and individual needs and preferences. It’s best to start small, such as with breakfast for the entire week or with just 2 days of complete meal prep per week. Additionally, rather than preparing every single meal in advance, some have more success by preparing single ingredients or meal components that can be mixed and matched throughout the week to create a balanced meal, such as pre-cooking two or three different types of proteins, grains, and vegetables, which can be varied throughout the week based on preferences and schedule each day. Pre-cooked and no-cook staples can be kept on hand for creating quick meals in a pinch, rather than in advance. Here are some suggestions for what to keep on hand for last-minute meals:

Pre-cooked or no-cook proteins

• Pre-cooked chicken or turkey sausage

• Frozen lean beef, turkey or vegetarian meatballs

• Low-sodium deli meats

• Rotisserie chicken

• Canned salmon/tuna/chicken

• Precooked eggs

• Frozen edamame

• Single-serve or drinkable Greek yogurt

• Protein shakes

Pre-cooked, microwavable or no-cook grains:

• Pre-cooked rice/quinoa/pasta pouches

• Canned beans or lentils

• Frozen steam-in-the bag potatoes

• Whole grain breads, tortillas, buns, bagels, crackers

• Cereal or granola

• Instant or overnight oats

Low prep produce

• Pre-sliced fruits and vegetables

• Frozen/steamable vegetables

• Low sodium canned vegetables

• Fruits canned in 100% juice or water

• Salad kits

• Frozen fruit

• Dried fruits

Mix and match these ingredients throughout the week to keep meals from feeling repetitive. Try pairing turkey meatballs with microwavable pasta and vegetables one night, then using the same meatballs in a whole grain sub roll with a side salad another day. Canned tuna or salmon can become a quick wrap, a topping for a salad kit, or a protein addition to a grain bowl. Even a simple combination of a protein shake, whole grain toast, and pre-sliced fruit can work as a convenient meal when time is limited.

Remember, meal planning and preparation is supposed to make your life easier, not harder. The most sustainable approach is the one that works best with your individual lifestyle. Start by choosing a few staples you enjoy, preparing what you can ahead of time, and keeping convenient options available for the weeks and days when meal planning and prepping or cooking in the moment isn’t feasible, because these days will happen!

Did you know that the average American spends about $4,000–5,000 a year on fast food, dining out, and mobile orders? Now as a student that might be a little less, but if we really break down what fuel we are giving ourselves, it does not always line up with our physical goals or our financial goals. Feeling your best going into spring break usually comes from simple habits rather than drastic changes.

Let us start with consistency: breakfast.

In a semester, assignments are due and projects and exams are always looming over us. It is easy to skip meals and rush to and from classes, sometimes picking up something quick and easy, but is it really fueling us? Foods that contain protein and fiber tend to keep you satisfied and prevent energy crashes later in the day. Holistic foods such as chicken, eggs, beans, oats, and whole grains and 
vegetables tend to make a meal more filling and help the body produce fuel to memorize 
for the exams and keep you going during long study sessions.

Simple Habits That Make Healthy Eating Easier

Some simple tricks and habits that have been shown to improve habits and consistency 
are eating with friends. News flash: eating with friends or coworkers is shown to be 
beneficial. Another habit that has shown itself to be consistent in getting enough fuel for 
the day usually requires more than a quick pick-up order from somewhere. Sitting down 
and either making something from scratch or giving yourself actual time to sit down and 
enjoy your meal, made fresh or not, can make a big difference.

Listen to How Your Body Feels

If finances were not enough to make you take a step back, let us look at how the body feels 
throughout the day. Are we tired, confused, and lazy throughout the day? It might be a 
question about what you are feeding yourself daily. Going into your break you might get the 
opportunity to try mom or dad’s cooking, or even give yourself the time to do something 
and not rush somewhere, but notice your nutrition patterns when you are on break. Does 
your appetite increase or decrease while at home? That could be a big indicator as to what 
you could improve or change when you come back from college.

Eating out necessarily is not a bad thing, but smart financial decisions and making a 
holistic meal, if you have never tried it, might not be the worst thing to try out. Give yourself 
the extra time in the day to experiment with fuel as well. If you do not try breakfast, try it and 
see how much more or less energy you have throughout the day. Follow USDA’s new food 
pyramid and see how it makes the body feel, because I can almost guarantee you that you 
could benefit from at least one thing from it.

The last habit I will give you is to do your own research. There are so many new, interesting, 
and rewarding things you can do to help make yourself feel better. If you spend even a little 
bit of time looking into what foods you are putting into your body, you will find that there are 
always better options. Just as it takes energy for you to do work and school, your body 
needs energy 24/7—even when you are sleeping—to keep things up and running.

Remember, your body is never off the clock. It is constantly changing, improving, and 
protecting itself, so why not give it what it really needs—a good meal.

Back-to-school season is a great time for a fresh start - whether you’re a student, parent, or both! However, as your schedule changes and so does the season, there are many obstacles to getting or staying on track when it comes to your nutrition, exercise and other health-related goals. From having to wake up earlier to help the kids get ready for school to having to stay up late to complete school assignments, many factors can disrupt your usual eating, sleeping, or exercising routines. To stay ahead of these disruptions, the best strategy is to have a plan. Begin thinking about how the change to your schedule may require you to adjust your eating or exercise routines. Does the start of the school year mean you will have to get up earlier to get your workout in before you see the kids off to school? Will a late-night class or evening sports practice interfere with your usual dinner routine? If so, what adjustments need to be made to help you stay on track?

Adjustments to Meal Times 

Does waking up earlier to take the kids to school mean you will be eating an earlier breakfast? And does eating an earlier breakfast mean you will be hungrier come lunch time? Will a late night class or an after-school activity/sports practice require you to eat on the go? These are some questions to consider as you prepare to adjust to your new routine. Regardless, aim to prioritize at least 3 well-rounded meals and 1-2 snacks every 3-4 hours each day, if your schedule allows, and opt for a good source of protein and fiber with each to aid in satiety. If you must eat on the go, consider options that you can prepare ahead of time and that will stay fresh in an insulated bag with a cold pack, such as yogurt or cottage cheese cups, whole fruit (oranges, apples, bananas), sandwiches or wraps, mason jar salads, pasta salads, granola bars, protein bars or shakes, trail mix, string cheese, etc. Additionally, if evening hours are too busy for meal prep, consider batch-cooking, meal-prepping or using an instantpot/crockpot so dinner is ready ahead of time. 

Adjustments to Exercise Routine 

Similarly to your eating routine, consider what changes must be made to maintain your exercise goals or if your exercise goals need to be reevaluated. Ask yourself: when can I realistically fit exercise/activity into my new routine/schedule? Do I need to make adjustments to the frequency or length of my activities? Are there other ways I can be active if my schedule doesn’t allow for structured exercise? For example - park the car further away from the store/office, take 5 minute breaks periodically between assignments or work tasks to get some 

steps in, take the stairs rather than the elevator, etc). Avoid going home between classes/dropping the kids off and going to the gym to prevent distractions that may interfere with your ability to get to the gym. For some, viewing exercise into your routine as if it is an appointment, class or other work obligation can be helpful. 

Adjustments to Sleeping Routine 

It is likely that a change to your routine will also impact your sleeping habits. Does your caffeine consumption increase during the school year, making it harder to fall asleep at night? Or does your school schedule vary on a day to day basis (i.e classes at 8 AM on Mondays and Wednesdays, but not until 11 AM on Tuesdays and Thursdays), making it difficult to maintain a consistent routine? Poor sleeping habits may impact your ability to eat right, exercise, and stay on track. If you know you’ll have to start getting up earlier each day in a few weeks when classes start, begin waking up a few minutes earlier each day to give your body time to adjust so the first few days aren’t as much of a shock to your system. Additionally, aim to maintain a similar sleeping routine each night, regardless of whether or not it is a “school night” to help regulate your circadian rhythm. 

While the back-to-school season can bring a lot of changes to your daily routine, being aware of those shifts and planning ahead can help you stay on track with your health goals. Whether it’s adjusting your meal times, finding new ways to fit in exercise, or working toward a more consistent sleep schedule, small changes can go a long way in keeping you energized and focused throughout the semester. Take time now to think through your new routine and identify where a few simple adjustments can make things easier. With a little planning, you’ll be better prepared to handle the busy days ahead—without sacrificing your well-being.

As university life picks up speed, maintaining a balanced diet can often fall by the wayside. Between classes, study sessions, and social activities, it’s easy to grab whatever is convenient. However, good nutrition is essential not only for keeping your energy levels up but also for enhancing your academic performance, supporting mental focus, and maintaining overall health. Here are some practical tips on stocking your dorm or apartment with nutritious, affordable, and convenient foods.

Power Up with Protein

Protein is key for staying full and supporting muscle recovery, especially if you’re hitting the gym. Here are a few budget-friendly, protein-rich foods that are easy to store and prepare:

1. Greek Yogurt: A versatile, protein-rich option, Greek yogurt is great for breakfast or a post-workout snack. Choose plain varieties to avoid added sugars, and mix in fresh fruit or granola for added flavor and nutrients.

2. Canned Tuna or Salmon: These are affordable, shelf-stable sources of protein. Mix with light mayo, mustard, and veggies for a quick meal, or stuff into a whole-grain pita.

3. Eggs: Eggs are a cost-effective protein source. Hard boil a batch at the start of the week for easy grab-and-go snacks, or cook up an omelet loaded with veggies for a nutritious meal.

Color Your Plate

Including a variety of colorful fruits and vegetables in your diet ensures you’re getting a range of vitamins, minerals, and antioxidants. Here are some options that are easy to keep on hand:

1. Baby Carrots and Hummus: A crunchy, satisfying snack that pairs well with hummus, which also provides a bit of protein and fiber.

2. Frozen Berries: Just as nutritious as fresh, frozen berries are perfect for smoothies, yogurt toppings, or thawing for a quick snack.

3. Spinach and Mixed Greens: Pre-washed greens are a convenient base for salads or can be added to sandwiches, wraps, or smoothies for an extra nutrient boost.

Quick and Easy Meal Ideas

When time is tight, having simple meal options can help you avoid less healthy choices:

1. Overnight Oats: Combine rolled oats with Greek yogurt or milk and add your favorite toppings like nuts and berries. Prepare it the night before for a quick, ready-to-eat breakfast.

2. Protein Smoothies: Blend protein powder, spinach, frozen berries, and a banana with milk for a quick, nutritious meal.

3. Whole-Grain Wraps: Keep whole-grain tortillas on hand for easy wraps. Fill with lean protein like turkey, mixed greens, and veggies, and add a spread of hummus or avocado for healthy fats.

Budget-Friendly Tips

Eating well on a budget is possible with a few smart strategies:

1. Buy in Bulk: Bulk items like oats, rice, and nuts are often cheaper and can be stored for long periods.

2. Shop Seasonal Produce: Seasonal fruits and vegetables tend to be less expensive and more flavorful. Check out local markets or the produce section for deals.

3. Frozen Options: Frozen fruits and vegetables are often more affordable than fresh and retain their nutritional value. They’re perfect for quick, healthy meals.

By keeping your dorm or apartment stocked with these nutritious, budget-friendly options, you’ll be better prepared to fuel your body and mind for the demands of university life. Remember, healthy eating doesn’t have to be complicated or expensive—a little planning can go a long way.

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Starting school can be exciting and overwhelming. Whether it is meeting new people, trying to manage a demanding class schedule, handling new responsibilities, or facing academic pressure, balancing everything can seem challenging. Many students also want to focus on their personal fitness goals but struggle to find time to manage with everything else going on. However, finding a balance between academics and health can be extremely beneficial for you, both physically and mentally. Here are some tips on how to manage both your academics and fitness goals. 

Prioritize Your Schedule

This is a key point when creating that balance between academics and fitness. Start off by planning your class schedule with your free time, and implement time for both your study hours and exercise. Use a planner or calendar to track your commitments, blocking off time for classes, studying, and your workouts. Prioritizing your exercise time should be as important as a class or meeting, treating it as a non-negotiable to hold yourself accountable.

Optimize Your Workouts

Your workouts do not have to be hours on end at the gym, especially if you are already pressed for time in your schedule. Focus on short, effective workouts, such as a 30-minute high-intensity interval training (HIIT), a 2–3-mile run, or a heavy lifting day with low rest time intervals. Consider your workout type when deciding your workout space, such as your local gym, dorm room, or the outdoors.

Combine Studying and Fitness

Using stationary bikes or treadmills can also be a great exercise to be able to study, take notes, and listen to recorded lectures, or audiobooks. Try to find ways to implement studying time with different exercises so you don't have to sacrifice any studying time.

Fitness Classes and Social Time

Most colleges offer a wide variety of fitness classes, such as here at NIFS! These classes can range anywhere from 30 minutes to an hour, giving you some direction if you are unsure of what to do. This is also a great opportunity to meet new people and create new relationships and open new doors to things you may not have known beforehand.

Adjust Accordingly

Your schedule will change as the year goes on, so you want to make sure you can be flexible with it and make adjustments as you see fit. Consistency is key, don't let a few hiccups in your schedule take away from your motivation to stay on track.

Balancing your academics and fitness may initially be challenging, but once you start to create that consistency, you will notice a significant improvement in your overall health and lifestyle. Learning how to do this early on will help you achieve a much healthier, well-balanced lifestyle that you can follow all through college.

With the new school year upon us, it’s time to start thinking about “back to school” fitness. Summer was a time for adventure, vacation, trying new foods, and so much more. Although all that stuff is fun, it can get us out of a routine. As a newly graduated college student, I know how much a routine helped me stay on track for my classes. One thing I always included was exercise. Having consistent workouts is the first step toward a disciplined life.

Studies show that working out consistently actually helps you stay with your schedule. When you plan specific times to exercise, you become more committed, and you can track your progress. When you see that you can stick to a workout schedule and are successful at it, you can start to change your view on other tasks in your life. When one area of your life becomes more manageable, it is easier to do the same with other aspects of your life.

Now you might be asking yourself, “Where do I even start?” Here are a couple of easy steps to making sure you create a workout routine that is a perfect fit for your schedule.

1. Make fitness a priority: If fitness is important for you, you need to make time for it. Your health should always be your number-one priority. And as a wise person once said, “If you don’t make time for your health, you will make time for your illness." If working out is not one of your top priorities, it will not happen. If you really want to get the most out of it, you need to prioritize it.
   
2. Be realistic: The key is to consistently do your best. Make sure you don’t sign up for too much. If you keep missing classes or training sessions because your schedule is too crazy, you’re going to get really discouraged when you don’t see the results you want. When starting a workout routine, start small. At NIFS we offer free classes to members throughout the week at different times (see the schedule here). This is a great way to get started, especially if you don’t know exactly where to start.
   
3. Make goals: Making goals is one of the best ways to start your workout routine. If you know what you are working toward, you’re going to work harder to get it. Make sure these goals are SMART. This means that they are Specific, Measurable, Attainable, Realistic, and Time-bound. This will help you track your progress and really see successful results.
   
4. Time it right: Make sure you go to the gym at a time that is good for you. If you have a lot of morning classes, go in the afternoon or evening or vice versa. If you're more of a morning person, make sure you get up early in the morning and work out. If you know you have a lot of schoolwork, only work out for 30 minutes. When it comes to timing everything, make sure you come up with a good plan and discern when is the best time for you.
   
5. Short workouts count, too: Everyone is busy and sometimes crazy schedules are what stop people from working out. People think that they need to train for 60 to 90 minutes straight or else they won’t see any results. Research shows that 10 to 15 minutes of training can be beneficial for people throughout the day. So, if you want to, you could do a quick 10-minute workout four times a day and you would have completed a 40-minute workout!
   
6. Come prepared: Make it a habit to pack a gym bag before you go to classes or work. This way you can go straight to the gym without any additional trips that can get you sidetracked.
   
7. Get in more daily fitness: You can get in easy workouts by just doing everyday things. For example, you can take the stairs instead of the elevator, or walk instead of taking the bus. These seem simple, but they add up over the course of the week. A study from The Ohio State University found that you can burn around 20% more calories by just altering your walking pace instead of keeping a consistent speed. You can even make sure you’re active over the weekend. Go for a walk, go for a bike ride, go hiking, or even play a game of baseball.
   
8. Be accountable, but reasonable: Some days are going to be harder than others, and you’re just trying to tackle it all. There are going to be many days where you don’t honestly have the time or energy to work out, and that’s okay! When those days happen, allow yourself to miss. But make sure you get moving the next day. Although you don’t want to create the habit of not working out, give yourself room to be human.
   

Working out does not have to be a scary or daunting thing. Make the most out of it and make it yours! Trying to balance school and fitness can be a lot, but it’s totally doable. Whether you are a student or parent of a student, do your best and keep pushing toward your goals!

This blog was written by Emily Lesich, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

As many of us are confronted with the decision of whether to send our children back to school or continue with online learning, we are faced with many questions that we had never had to ask ourselves before. Breakfast, lunch, and often snacks are mainly consumed during these hours at school, so as we continue to see Indiana trying to return to normal and reopen, we might need to tailor our eating habits to ensure we are not risking unnecessary exposure to COVID-19 when refueling our bodies throughout the day. These ideas also work for adults who are returning to the workplace or have already returned to the workplace.

Keep in mind, you want each meal to be comprised of plenty of fruits and veggies (half of your plate), while one quarter of your plate is filled with a protein, and the remaining quarter is filled with a minimally processed grain like brown rice or whole-wheat pasta. Make sure to use leftovers to make the next day’s meal prep easy—think large-batch cooking. Snacks should have a protein (such as nuts, peanut butter, etc.) along with a high-fiber carbohydrate like a piece of fruit (think banana or apple) to keep you feeling satisfied throughout the day.

Tips for Safe Eating at Schools and Work

Here are some actions to consider when eating meals at work or school amid a pandemic:

• Cut back on items that require heating up in the microwave to avoid touching a community microwave.
• Use a thermos if you would like to take hot items (such as coffee or soup).
• Pack a bottle of water (drinking fountains are likely to be closed).
• Practice “hands-free” snacking. An example for kids: toothpicks already placed into small sandwich squares that they can pick up like an hors d’oeuvre makes for a fun and safe way to eat finger foods!
• Use packaging to avoid touching food prior to ingesting food items.
• Practice good hand hygiene. Scrub with soap and water for a minimum of 20 seconds and don’t touch other items prior to eating.
• Bring your own utensils, napkins, and condiments.
• Vary the times you visit the cafeteria if possible to avoid high-traffic times.
• Keep your mask on as long as possible and try to sit at least 6 feet apart.

Meal and Snack Ideas

Take a look at some of these meal and snack ideas and give them a try. Keep in mind that these are suggestions, and I hope they provide inspiration. Although they don’t cut out your risk 100 percent, every little bit helps during this crazy time.

Breakfast Ideas

• Smoothie: 1-2 cups of frozen fruit, a handful of leafy greens, a spoonful of peanut butter, and milk of your choice blended to your preferred consistency. Pack in a thermos and bring your own straw.
• A banana and a squeezable almond butter packet (such as Justin’s).
• Overnight oats: soak rolled oats in milk in the fridge overnight with a dollop of peanut butter. Add fresh or frozen fruit on top. Eat cold or throw in the microwave before leaving the house (it retains heat well!).

Lunch Ideas

• Sandwiches on whole-wheat bread: wrap in parchment paper to avoid touching the sandwich when eating it. Skip the deli meats and try to load up on colorful and crunchy veggies with hummus in this option.
• Pasta salad: bring your own utensils. Make a big batch of whole-wheat pasta and sautéed veggies and toss with balsamic vinegar and olive oil in the morning. Toss in a can of pinto beans or a handful of pine nuts for an easy protein.
• Spinach salad: top with carrots, cherry tomatoes, walnuts, and chickpeas. Toss dressing on at lunch.

Snacks and Sides Ideas

• Squeezable applesauce pouches
• Larabars
• Mamma Chia Squeeze pouch
• Yogurt with a banana—I love the Silk soy yogurt for a dairy-free option
• Individual bags of prepopped popcorn (try pouring it into your mouth straight from the bag—it might not look graceful at times, but it keeps your fingers out of your mouth!)
• Precut fruit salad (apples, strawberries, blueberries, etc.)
• Precut/bite-sized carrots, cucumber, and celery that you can easily stab with a fork or toothpick and dip into a little hummus

***

While this is not an easy time for anyone, trying to keep up your routine in eating habits is important so that your body is properly fueled and healthy. Best of luck this year, and stay healthy!

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Whether you are starting your first year in college, sending your kids off to school, or are teaching classes this school year, make sure that your nutrition stays at the top of your priority list. It can be easy to get bogged down in your day-to-day routine and quickly lose sight of your goals. Follow these steps to help you stay on track this year.

1. Eat Breakfast

It’s okay to be a creature of habit and eat the exact same meal every morning, as long as it is nutrient dense and keeps you satisfied throughout the morning. Pair a little protein (about 15–20 grams) with a carbohydrate. This gives your brain the boost it needs, but also helps keep you full so that you don’t arrive at lunch with a growling belly.

A few ideas to try:

• Oatmeal with berries and a spoonful of peanut butter (try making overnight oats for easy grab and go).
• Scrambled egg with sautéed veggies and whole-grain toast.
• Banana or apple slices with a thin layer of almond butter on whole-grain toast.

2. Take Snacks

Your body needs a little fuel throughout the day to keep energy levels high and keep you focused. Just like breakfast keeps you full throughout the morning, you want to make sure you aren’t arriving to your next meal famished—otherwise, people have a tendency to eat too much, too quickly. Keep the pantry and fridge stocked with healthy and easy snacks so you can grab one and go in the morning.

A few ideas to try:

• The original fast-foods: bananas, apples, oranges.
• A variety of nuts such as pistachios, almonds, and pecans.
• Granola bars such as Larabar or KIND snacks.
• Hummus and veggies.
• Whole-grain crackers and guacamole.

3. Practice Smart Hydration

Skip high-calorie beverages and aim to increase your intake of water. Opt for alternatives like flavored sparkling water, unsweet tea, or fruit-infused water to mix up your choices. (Here are some more tips for proper hydration.)

4. Make a Meal Plan

Just like you plan a time to do homework, work out, or go to sports practice, don’t put your nutrition on the back burner to everything else. Sit down as a family or roommates and write out your plan for the week. Start with breakfast—this is often the easiest. Next, plan dinners—dinner often will help you fill in your lunch plans with leftovers. From here, make your grocery list. This not only helps keeping you out of the closest fast-food joint, but it also helps with budgets—a win for everyone!

Meals do not need to be complicated. Keep the Plate Method in mind. Simply try to make half of your plate fruits and veggies, keep protein portions to one quarter of your plate, and make the other quarter of your plate whole grains.

5. Allow for Splurges

After a long day of exams, helping with book reports, or grading papers, everyone deserves a little treat, right? Try to avoid rewarding yourself with food at the end of every day, but also know that if you plan for some of your favorites you will be less likely to over-eat these items when you “cave” at 3 AM on a Tuesday! Take the kids for Friday night ice cream every week, hang with your friends and enjoy a slice or two of your favorite pizza, and then plan to get right back on track with healthy eating after that. One meal or snack will not throw you off track.

Sweet alternatives:

• Chocolate hummus with fruit
• Dried and pitted dates filled with almonds or dark chocolate
• “Nice cream” (frozen banana blended with peanut butter)

***

We at NIFS hope your school year gets off to a great start. Best of luck in the 2019–2020 school year!

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

We’re not quite there yet, but it’s just around the corner. Soon the days will start to become shorter and the supermarket aisles will be full of school supplies. That routine you had down for summer is about to change because it’s back-to-school time!

If you’re like most people, you’re not quite ready to say goodbye to the relaxing days of summer and the late nights when you knew you didn’t have to be up early. For some it means your kids are going back to school, or you’re a student and your own classes might be starting, or as a teacher your new set of students will be coming in.

Getting Back to the School Year Routine

With the approach of the new school year comes the need to ease back into a routine that helps not only your children succeed, but you as well. Having to change a routine can be tough in any circumstances. When our routines change from “fun and relaxing” to “less fun and somewhat stressful,” it can be even tougher to pull it off.

The best way to ease back into the new school year is to get into a routine before school even starts. Getting a head start on a new schedule and new responsibilities will allow you and your kids to adjust before school actually starts and the pace really picks up.

Areas to Focus on for Back-to-School Prep

• Sleep schedule. Almost without realizing it, we tend to slip into a different sleep pattern during summer, with the late nights that make for later wake times. This is probably due to several factors, the biggest being that the days are longer and going to bed when it’s light outside can be difficult. When school starts, however, it’s important to be on a different sleep schedule, making it easier to get up and not rush around in the morning. One trick that I typically try is a few days before school starts, pushing bedtime and wake time back 15 minutes each day. It is a smooth transition and will help with a school-friendly sleep schedule.
• The daily schedule. We’ve all grown accustomed to a low-pressure schedule this summer. However, when school starts, having a schedule is critical. There are only so many hours each day to be able to fit in school, homework, extracurricular commitments, church, and chores. Creating a schedule will make it all seem less chaotic.
• Fitness. It goes without saying that not only do we as adults need to move, but our children need to move as well. Literally. Kids sitting for long hours in the classroom, and parents sitting at the office, hinders our ability to concentrate and also lowers energy levels. Take the time to lead by example and include physical fitness activities that the whole family can enjoy. We always used to say “Let’s go outside and burn off all that energy to get you ready for bed!” Not only will grades likely improve, but there will be less stress and you’ll be able to handle the pressure that school brings.
• Breakfast. Another important reason to get into a routine before school starts is to ensure that nobody skips breakfast. Picture this: You’re not used to having to wake up early, you sleep through your alarm. Now you’re rushing to get ready for work and school, and there’s no time for breakfast. Studies show that children who eat a nutritious breakfast function better. They do better in school, and have higher concentration and energy levels. The same goes for adults regarding our concentration and energy for work.

Back-to-school prep doesn’t have to be difficult; it just takes a little planning. School and work can be tough enough. Make it easier on yourself and your family to establish a routine before it starts!

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

For many adults, memories of physical education class are usually one of two greatly different experiences. For me, physical education was the highlight of my day and was never a burden or stressor in my life. For others, gym class was a constant struggle invoking fear and hatred for exercise, and making us despise anything that could make us sweaty.

As we age and move into adulthood and later life, people sometimes wish for the vigor of being a young person, but the memories of a poor PE experience can stay with us and influence our decisions when it comes to everything from taking the stairs to getting a membership at a health club. This blog will help you see whether you have some underlying issues that you dealt with that have impacted your attitude negatively, and how children today are hopefully learning from our experiences.

PE Trauma #1: Associating Exercise with Punishment

Bottom line: exercise is work, and normally work is not fun (don’t kid yourself; there has to be at least one other place on earth that you’d rather be than work). For a physical educator, creating an atmosphere that gets maximum effort and positive attitude from all students can be difficult. A good teacher will make sure all students are safe and working toward their potential. Problems arise when a teacher creates a negative vibe for their students. An example of this is the classic using exercise for punishment routine. For example: Tony did not turn in this assignment; therefore, Tony is assigned 100 push-ups, or a mile run, or whatever punishment would help Tony remember his assignment. Tony would remember, alright. He was never late to turn in his assignment, but he would forever link exercise to punishment in his mind.

Fast-forward twenty years. Tony now hasn’t exercised seriously since high school because of his thought that exercise is punishment. Tony is in trouble. To reiterate, exercise is work and can’t be used as punishment, or else it will be impossible to find the motivation to exercise voluntarily.

PE Trauma #2: Teaching Exclusion Instead of Fun Lifetime Sports

Some activities in gym class challenged our mettle. There were winners and losers. Some people lost more than others (which you can argue is good or bad). The problem arises when games incorporate exclusion, such as dodgeball, which forced you out of the game, banished to the bench or sidelines to work on your sitting skills. This is definitely not productive or fun. Further, while many skills learned in PE could be used in day-to-day life, it would have been nice to have focused on games, sports, and skills that could be done for the rest of your life. Let’s face it: not many people play the games or use the skills they learned in physical education class.

When we apply our current knowledge and experience to this topic, it becomes apparent that there should be some change to the system. For schools that are fortunate enough to have physical education, providing students with exercises that promote lifetime activities and exercises that they can enjoy and get maximum benefit is ideal. We may not expect everyone to love every activity, but there has to be something that gives the students a spark to continue to move and to move often. Exercise is work, but it can’t feel like going to work (especially for an 8-year-old)—or even worse, going to the principal’s office.

Overcoming Traumatic PE Experiences

Finding the courage to overcome the fears associated with a traumatic physical education experience can be difficult. The first steps are the hardest. Realize that others with similar experiences are going through the same anguish as you are. Having a good support network of family, friends, and trusting fitness professionals is a great start. Understanding that there are obstacles and limits for everyone will help you as you tear down walls that are keeping you from reaching your fitness goals.

As a start on your path, write down some of your goals for your health and wellness. Also, answer the question, “Why are these goals important to me?” There is no wrong answer, and you can be as confidential or as open as you like about your goals. From your goals and assessments, your trainer can better program workouts tailored to you.

NIFS Can Help!

For more information regarding strategy sessions and assessments, contact a NIFS fitness professional. We are here to help you and make exercise FUN again (even if it is for the first time!).

This blog was written by Thomas Livengood, Health Fitness Instructor and Personal Trainer. To read more about the NIFS bloggers, click here.