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.

Most of us are aware that the number of Americans diagnosed with diabetes is increasing, but so is the number of us at risk. The American Diabetes Association says you now have a 1 in 7 chance of developing diabetes if one of your parents was diagnosed with the disease before age 50, and a 50 percent chance if both of your parents have it.

Genetics plays a role, but what can you do to reduce your risk of developing Type 2 diabetes? Lifestyle changes can be your best bet. Here are three areas that can have the greatest impact.

1. Practice Healthy Eating Habits

Eating a wholesome diet that is focused on plant foods is key. A large meta-analysis found that those who chose a Mediterranean-style way of eating were 23 percent less likely to develop Type 2 Diabetes. This style of eating is high in vegetables, fruits, nuts, seeds, legumes, fish, seafood, olive oil, whole grains, herbs, and spices but moderate in meat, poultry, eggs, cheese, and yogurt. 

2. Move More, Sit Less

Physical activity can improve insulin resistance for as long as two days following the activity. The American Diabetes Association recommends that people at risk for Type 2 diabetes exercise for at least 150 minutes per week. This could be as simple as a 30-minute brisk walk, five days per week. 

3. Sleep

Many studies have shown that sleep deprivation impacts glucose metabolism. Aim for at least 7 to 8 hours per night for lowered risk of developing the disease.

***

Just because you have a family history of Type 2 diabetes, doesn't mean you will automatically have it too. If you can make healthy lifestyle changes in nutrition, exercise, and sleep, you can lower your risk and improve the quality of your life.

This blog was written by Judy Porter, RD, CD. To find out more about the NIFS bloggers, click here.

Have you ever woken up feeling like a truck ran you over? This might be due to an underlying illness; whether it be a cold, flu, bronchitis, or some other bug, it seems to happen to everyone at least once per year. When it comes to fitness, we sometimes have to make a choice: “Should I work out or should I rest?” The answer to this is not as cut and dried as it might seem. We’ll look at when it’s a good idea to stay home and chill and when you can just “sweat it out.”

Making the Call: Should I Cancel My Workout?

Sometimes just keeping up with your daily routines can help you feel better, especially as you move through the day. You might even pick up energy from exercise and activity instead of staying idle at home. A few guidelines dictate whether you should green-light a workout. According to experts, a major factor to consider is body temperature. Having any kind of fever is an immediate red flag, especially at more than 101 degrees. Another obvious red flag is if you are unable to keep fluids down. Anytime you are dehydrated, your body does not function at peak capacity. Here are some additional ideas to help make the decision.

Going Back to Working Out After Being Sick

When you feel like you are ready to go back to the gym, try to ease into your workout. Your body (namely your T-cells) has been fighting a battle. A quick assessment of your symptoms should give you a good indication of whether you are good to go. Temperature, fluids, and blood pressure are all surefire ways to draw that line in the sand.

How to Keep from Getting Sick Again

Finally, you should hopefully, at this point in your life, understand the importance of illness prevention—not only for you, but also for those around you. The routine of washing hands wasn’t widely practiced until about 150 years ago when a Hungarian doctor named Ignaz Semmelweis discovered that when his crew washed their hands between patients, the number of diseased and dying patients dropped off immediately. The long forgotten disease, puerperal fever (sometimes known as childbed fever) was nearly eradicated by simply implementing a hand-washing regimen. Today’s world allows almost endless opportunities to not only transmit illness, but also prevent them. Enough history lessons, though. You get the point: wash your hands often, please.

Ask for Help from the NIFS Staff

NIFS staff can help you in a number of ways, especially when deciding whether exercise is right for you when you are not feeling well. Blood pressure monitors, both electronic and manual, as well as an oxygen sensor are available to all members. A well-stocked first aid kit and a staff well versed in first aid and safety are also on your side. Always remember, your workout is important, but your health is priceless.

Muscleheads evolve (and rejoice)

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

“Cardio day” are maybe the most dreaded words for a gym-goer. Or maybe you’re a cardio junkie and love nothing more than knowing it’s on the exercise menu for the day. In any case, most seem to have a love/hate relationship with cardio. We know we need it, but it can be a long and arduous task.

What the heck does it even mean, anyway? You hear about high-intensity cardio and low-intensity cardio, but surely one has more benefit than the other, right? Well, as always, it depends. Cardio is really just a fitness buzzword that’s been tossed around so much that it seems to have lost its definition (probably around the same time the Thighmaster started to fizzle).

What Is Cardiorespiratory Fitness?

According to Wikipedia, cardiorespiratory fitness refers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity. Blah, blah, technical jargon, blah, blah. Basically, it’s how well your heart and lungs can work together to pump blood, oxygen, and nutrients to exercising muscles. Again, it still doesn’t tell us a whole lot, but we’re getting somewhere.

Look at that simplified statement again and you’ll notice three key words: heart, lungs, and exercising muscle. (Okay, that’s four words, but you get the idea.) To simplify the discussion, I’ll focus primarily on aerobic adaptations, meaning improvements in the ability to use oxygen to produce energy, which are very different from anaerobic adaptations.

That being said, the primary aerobic improvements we’ll assume are the following:

• We can help the heart and blood vessels improve their abilities to pump blood throughout the body.
• We can improve the ability of the lungs to take in oxygen and put it in the blood.
• Lastly, and this is often overlooked, we can train the muscles to become more efficient in using the oxygen from the blood.

Great, so how do we do this?

Global Improvements vs. Local Improvements

Before we answer that, it’s helpful to make a distinction between the two types of improvements we’re chasing: global (or systemic) and local (or specific). The first two areas (heart/blood vessels and lungs) are considered to be global changes, while improvements within the exercising muscle are the local changes.

Car analogies are helpful here (even if you’re like me and know diddly about cars). You might think about the global changes as being similar to putting in a bigger gas tank or a better air intake, while local changes might be similar to adding lighter wheels and tires. One is making a change to the engine, or system, while the other is making a change to a specific part to enhance the efficiency of the system already in place.

How to Train for Cardio and Respiratory Fitness

Now, back to what we can do to make these changes in your body.

Cardio

Let’s start with your gas tank, err, I mean your cardiovascular system. Your heart can either be trained to fill up with more blood, or it can be trained to contract more forcefully with each beat. But you can’t do both at the same time. Depending on your training style, your heart will change in different ways. This is vastly oversimplified, but training more aerobically (think endurance athletes) will adapt your heart to fill with more blood, making it “stretchier.” Training anaerobically, on the other hand, will cause an adaptation to your heart, making it thicker and stronger with each beat. Again, this is not absolute, but different training styles trigger different hormonal responses in the body. Without guidance for your training styles, some of those hormones might compete with each other. Therefore, instead of training to become really good at one thing, you might be training to become extremely average at both. Now, for competitive athletes who need aspects of both endurance and strength/power, timing becomes invaluable, and I’ll refer to the great mind of Joel Jamieson on that front.

Respiratory

As for the second part, several different improvements can happen in regard to your lungs, or respiratory system. Let’s focus on the more basic adaptations. First, your lungs will improve in their ability to fill up with more air, similar to the change in the heart we discussed earlier. This is partially due to the strengthening of the respiratory muscles. However, how the ribcage moves (or doesn’t move) during respiration becomes increasingly important so that you don’t reinforce inappropriate breathing muscles. This is a topic for another blog post, but if you’re really curious, check out this in-depth intro to the mechanics of your ribcage during respiration for now.

The other major improvement in your respiratory system I’ll discuss is on a much smaller, even microscopic scale. The way we get oxygen through our lungs is through tiny little sacs, just like the one in the picture here. Each sac is covered in a net of tiny blood vessels called capillaries, which is where the oxygen enters the bloodstream. With proper training this net becomes more dense, which allows more oxygen to enter the blood with each breath. More oxygen means more energy, just like more air into an engine means more power!

Muscular

Lastly, we can make changes in specific muscles if we so desire. It makes sense that a runner would want to train the legs specifically, just as a baseball pitcher trains his arm. One improvement is very similar to the change in the lungs: capillary density. Your muscles have those capillary nets just like your lungs do, and aerobic activity in a particular muscle group triggers more capillaries to form in those areas. Ergo, we get more blood and nutrients to the exercising muscle.

Another major change we see within the muscle is that muscle cell’s ability to actually use the nutrients it’s receiving. So, you have to both get the energy source to the muscle and make sure your muscles are using every possible molecule that they can to generate energy for your training. This happens in a number of ways, such as increasing the size of the muscle cell, increasing the amount of energy-producing mitochondria within the cell, and increased levels of the enzymes responsible for aerobic energy production.

Get Aerobic Improvements, Then Endurance, and Never Get Bored

Of course, the type of training you are doing heavily influences the adaptation you will be stimulating, but for aerobic improvements, these are some of the general mechanisms of those changes. Because the majority of people associate the term “cardio” with high levels of endurance, my assumption is typically that when somebody says, “I need cardio,” what they really mean is, “I get tired really fast during my workouts.” Therefore, it is almost always my priority to place an emphasis on chasing aerobic improvements initially.

After you’ve established a solid aerobic capacity, you can really start to push harder for longer periods if you so desire or require. Remember, your body is smart, but it’s virtually pointless to be training for two completely different goals at one time, only to make crawling progress in each. Instead, if you time your training accordingly, you can consistently make the improvements you desire, and never get bored in your training!

This blog was written by David Schoch, CSCS, and FMS. To learn more about the NIFS bloggers, click here.

Are you one of those people who are always hungry? Are you constantly thinking about your next meal or snack and what you’re going to eat? The issue could be that you aren’t choosing meals or snacks that fill you up and keep you satisfied. So the alternative is grazing constantly to get that full feeling.

Luckily there are lots of foods out there that are filling and will keep you satisfied longer. These foods are ones that are high in protein, fiber, or good-for-you fat. Here’s a list of 10 foods to choose when you want to stay fuller longer.

• Nuts: Nuts have all three things that help keep you full: healthy fat, protein, and fiber. The key is to stick to a serving size because they are calorie dense. Measure out an ounce and enjoy all types of nuts at snack time or meals to keep you full.
• Avocado: Loaded with good-for-you fat, these tasty treats are a nice addition to a sandwich or salad, or as a dip for veggies. Like nuts, they are very calorie dense, though, so a little goes a long way. Stick to a fourth of an avocado as a serving and enjoy the benefits of staying satisfied.
• Eggs: Studies have found that protein keeps you more full than carbs. When you eat eggs versus a bagel for breakfast, the eggs win every time for post-meal satisfaction. Start your day with this complete protein; grab a hard-boiled egg for a snack or add it to your salad at lunch and enjoy staying fuller longer.
• Popcorn: This tasty snack is high in fiber, which helps with the full factor. It also takes up a lot of volume, which means a serving size is pretty large (3 cups!) for a snack. So, if you like to reach for a larger snack, popcorn could be your new go-to item!
• Berries: Loaded with fiber, these sweet and tasty fruits are an excellent way to increase your fullness factor. They can easily be added to breakfast, lunch, dinner, or snack time. The cancer-fighting antioxidants are just an added bonus.
• Cottage cheese: Dairy foods are high in protein, which is a plus for keeping you full. Cottage cheese is also a great way to vary your snack routine. Toss in some fruit, veggies, or nuts for some crunch, and every day can be a different experience.
• Celery: If you have heard that celery is a negative-calorie food, you know this a great go-to item for filling you up and keeping you full. It’s low in calories and high in water and fiber content, both of which will help keep those hunger pangs away.
• Greek yogurt: Another protein-packed goodie is Greek yogurt. Choose a 2% variety to add some fat to your snack or meal. The portion-controlled cup is also nice to help keep the serving size in check.
• Beans: You get protein and fiber-filled goodness with all of your bean varieties! Toss them into soups, salads, and dips and enjoy the benefits of staying full longer.
• Sugar-snap peas: Another high-fiber veggie that you can add to your routine is sugar-snap peas. They are crunchy and filling and super easy to prepare. Just wash and go!

Add some or all of these 10 foods to your daily routine and enjoy the benefits of keeping that growling stomach at bay!

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

BODYJAM is the ultimate combination of music and dance. It was created by Les Mills, a group fitness phenomenon that creates high-intensity aerobic classes found in more than 80 countries. This cardio dance workout is a great way to get in shape and torch calories. The workout is about 55 minutes long at a moderate intensity level that burns 530 calories a session on average.

Effectiveness of Dance Cardio as a Workout

Dance cardio workouts have been proven make people happier, healthier, and more fit. Dancing can improve brain function, increase life outlook, protect organs, and aid in growing your social skills and friend circle, even if you don’t have rhythm. Society is gravitating toward “movement is medicine” for overall health benefits, so dancing definitely fits into this category. We are learning that when the body is in motion, our total well-being benefits, because the body is able to function and stay healthier longer.

Target Muscles in Dance Cardio

Dance cardio is great for toning the total body! Legs, glutes, hips, and the waistline are the big target muscles you might notice toning, strengthening, and lengthening from dance cardio. This comes from moving in so many different planes of motion. If you move all of your limbs, your arms and upper body will also see results from this form of exercise.

Benefits of Dance Cardio

The numerous benefits of dance cardio workouts include the following:

• Coordination: The ability to move two or more muscle groups at the same time.
• Self-expression: The ability to show your personal uniqueness.
• Fat burning: Burns a great amount of calories!
• Muscle toning: Physical exercises that are used with the aim of developing a physique.
• Increasing stamina/endurance: Helps the heart, lungs, and blood vessels deliver oxygen to the body.
• FUN!

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

In my previous “Back to Exercise Basics” posts, I broke down the push-up and then the squat, focusing on the individual aspects that form a properly performed fundamental movement. Now it’s time to take a look at the movement pattern that is considered by many to be the granddaddy of all movement patterns: the hip hinge.

Most movement in athletics (and in life) stems from a hip hinge. It is a base position that is the ultimate power generator. The hinge can be found in most movements and is a super important position and pattern no matter who you are and what your athletic event is, sports or life. Quite often, many individuals confuse the hinge with the squat; and although they are both lower-body movements, they couldn’t be more different. This confusion between the two generally leads to “squat-heavy” kettle swings, poor positioning for a deadlift, and lackluster power expression.

How the Hip Hinge and Squat Differ

So if you can live with my stick-figure drawings, take a look at how these movements are different:

HIP HINGE

• Max hip flexion with minimum knee flexion
• Hip dominant
• Hips go back and forward
• Vertical shin

SQUAT

• Max knee flexion with minimum hip flexion
• Quad dominant
• Hips go up and down
• Shin moves forward

The differences between the two should be pretty clear when looking at them side by side, even with these crude drawings.

Videos: How to Master the Pattern

But the hip hinge can be one of the toughest things for a coach to teach, and a tough pattern for a new mover to perfect. Of course, using an FMS to evaluate your ability to perform a hinge pattern is a key first step. But after that, how can you master this pattern? Here are a few drills that can set you up for success, as well as some variations of a hip hinge that you can add into your current program.

VIDEO #1: Set It Up

• Karate-chop hips—Rock and lock—Charlie
• Short-stop hand slide
• Broad jump freeze

VIDEO #2: Grease the Pattern

• Wall butt touch
• Band distracted hinge
• KB front-loaded hinge
• Foam roller single-leg hinge

VIDEO #3: Variations

• KB deadlift
• Hip thruster
• SaB deadlift
• Landmine single-leg/straight leg/Deadlift

Just as with the push-up and the squat, we are merely scratching the surface here of both the position and the breakdown of the hinge pattern and the many ways to use and improve this ever-important fundamental pattern. But I feel good that the information covered here can at minimum get you underway toward being a hero for the hip hinge.

Get More Help from NIFS

Want more tips and information? Schedule a personal workout plan appointment with a NIFS instructor and cover cutting-edge drills and techniques to make you the best mover you can be.

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.

Group Fitness is kind of a "thing" now. With so many gyms, studios, styles, formats, and other variables, how do you know what to choose that will work best for you?

Before jumping into a workout program, it's important to list your goals. Research has shown that mixing up your workout routine is one of the most beneficial ways to achieve results. That's one reason Circuit Training classes and HIIT classes aregetting so much attention nowadays. The results they create are amazing, but the the hole they burn in your wallet is not.

Specialty Classes are Included in NIFS Group Fitness Schedule

So is one of your goals to strengthen and tone your bod in a budget-friendly way? NIFS offers free circuit training classes all under our monthly membership cost. The average circuit-style class at a specialized studio is about $20 a class. Take three classes in a month, and you have already spent over $60. Did you know you could take three or more classes a week, plus have access to free individualized circuit training programming, all for a cheaper cost?

How about the yoga and Barre trend? Those classes are great for helping strengthen the core, stretching, and relaxing the body and mind, and are proving to have many other health benefits. Unfortunately, they are also not always beneficial to your budget. To take a barre or yoga class at a studio, the average cost is $30 a month. At a gym, you also would have to pay an additional fee for training of this sort. At NIFS, Barre Fusion is one of our group fitness classes! Brittany, our Barre Fusion instructor, comes to us with knowledge from NYC, where she was mentored by some of the top fitness and yoga professionals, and has trained red carpet celebrities. Brittany’s passion for helping others find body balance, but also budget balance, allows members to get this training as part of their NIFS membership. 

Other "specialty" classes included in our Group Fitness Schedule are TRX® and Bootcamp. Total body workouts with proven results, you wont have to pay extra for.

No Limits

When choosing a class, it's important to never feel limited. What is your goal? If it's to get a good cardio workout, yoga is a great workout, but in terms of cardio it might not completely fulfill your goal. Our group fitness schedule does not limit your workouts each day, but provides many options at once. The average studio or gym offers only one type of class during prime time hours of the day (mornings, afternoons, and evenings.) Our group fitness schedule offers a variety of classes at each prime time hour, so everyone's goals can be met! Whether your goal is a cardio, strength, or MINDBODY workout, you don't have to adjust your life for fitness; instead, fitness can conveniently fit into your life.

So what are you goals? If getting effective, trending fitness on a budget is, look into a NIFS membership. If having many options at all times of the day is another, look into a NIFS membership. Fitness is for de-stressing, not adding stress to your budget or schedule! 

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.