NIFS Healthy Living Blog

Like a New Year’s resolution, motivation to exercise has gradually faded. During the pandemic, it may have seemed a lot easier to exercise when you had only two choices, stay at home all day or get out and get moving. But now, many have lost their motivation to exercise again.

Five Quick Motivation Fixes

Here are some quick fixes to help get back on track with ways to improve your fitness motivation in the New Year.

Plan your exercise for when it’s easiest to do and then treat your workouts like appointments.

This might mean exercising as soon as you get up in the morning, like me, or mid-afternoon or after a day of work at home. Whenever you start your workout for the day, before temptations and obstacles begin, be organized and have a routine. Do not miss your workout session; going in with the mindset that you have to accomplish it is an excellent way to increase adherence and motivation.

Make it easy to exercise.

Do not make it a challenge to plan exercise ahead of time. For example, I lay out and pack up my workout gear in the evening as to be ready for when I go off in the morning. Do as many things as you can beforehand so that, when the time comes, starting your workout is easy. Break the process of exercising into chunks and then maximize your workout time:

• Step 1, requiring a little bit of effort: Get changed into workout gear.
• Step 2: Step out the door and on your way to your planned workout.

Before you know it, it’s harder to not exercise than to exercise.

Reduce your time.

Workouts shouldn’t take hours on end. No one has the time or motivation to be stuck working that long. Instead, change up your workouts with supersets. A superset is two or more exercises stacked together with little or no rest between them to create a more efficient workout. It’s your best friend during workouts because it helps you get more done in less time.

Ideal for building strength, pair two or more exercises that work opposing muscle groups, like Chest Press and Bent-over Rows.

While working the same muscle groups, for example Squats and Glute-Bridges, compound sets work on muscle endurance and are great for improving muscle definition.

Lastly, if you are working two different muscle groups like lower- and upper-body, this is considered a circuit. It’s great for burning fat. An example would be a push-up and squat, row and lunge, or RDL and Triceps Pushdowns.

Get excited to go shopping!

A huge motivation is to buy a new piece of workout gear. Get yourself excited to get back into exercise by buying something you’ve been eyeing. Workout gear could be anything, as long as it gets you excited to use it: a new watch with a GPS tracker, new workout clothes and running shoes, or even a new jump rope or dumbbells for your home gym.

Do what you enjoy.

If you find yourself wanting to jump rope or take a fitness class instead of doing burpees and bench press, it’s better to do what you want to do. Keeping it simple requires a lot less mental effort and requires minimal motivation. Repeat exercises that felt good and don’t try to force yourself to do something you think you should do.

A New Start in the New Year

It may sound cliché to say it, but make the new year an opportunity to develop a healthier lifestyle. If you don’t know the exercise lingo I used or you are a novice at working out, talk with a personal trainer or fitness professional who can help you put together workouts that are time efficient and effective routines that you’ll enjoy. By making some of the easy changes I have suggested, you can make enormous improvements in your motivation as we head into the New Year.

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

I don’t know about you, but often during the holidays it just seems easy to blow off your daily workout. You have done well up to this point, staying committed and getting yourself into the gym or out for a run. But with the dark evenings, busy work schedule, and possibly some travel, it tends to be the first thing to take off the list. It’s important for your body to take a break, but if you need some tips on how to keep yourself going, keep reading!

Here are some tips I have come up with to beat the holiday workout blues:

• Keep it on the schedule. One of the best ways to make sure that you are getting your workout in is to keep it on your schedule. If you have it set in place, it’s not as easy to skip it and head home for some Monday Night Football instead!
• Meet your workout buddy. If you don’t have one, now is a great time to find one. Find someone that you can be accountable to and make sure you’re getting yourself to the gym.
• Try a home workout. It’s okay to stay in if you can’t seem to get yourself to the gym; there are plenty of things you can do at home to keep yourself fit. Some ideas are pushups, lunges, squats, planks, and going for a run.
• Get up early to get it done. If you get your workout done in the morning, you won’t have to think about it the rest of the day! Then once you get out of work and it’s dark, you can just go home and relax.
• Try something new. This is a great time to try a class or something that you haven’t done before. Try new group fitness class or meet with a health fitness instructor to get a fresh and new personal workout plan.
• Keep yourself accountable. Check it off in your calendar, put your plan on the fridge, or track your workout in the NIFS app to keep yourself focused on what you need to be doing and create your own accountability.

Whatever it may be for you, find that one thing that keeps you clicking along. You will have to indulge at some point over the next month and half in something that you may have not normally ingested, and if you keep up the workouts, it’s okay! It’s all about discipline during these holiday months, but do your best to keep yourself on track in your exercise to limit the workout blues!

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If your looking for a new challenge in the new year consider registering for the NIFS Mini-Marathon & 5k Training Program that starts in February. We can help you train for any race you want to accomplish in the spring! Click below to fine out more information!

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

As an athlete there is no substitute for the ability to produce power and be explosive during your sport. From competitive weightlifters and NFL-caliber football players to distance runners, producing (and absorbing) high impacts is crucial for succeeding in your sport as well as staying healthy throughout your competition season. Are you incorporating any of these exercises into your current program?

Creative Movements

Finding plyometric, or more simply “plyo” exercises, has become relatively easy. They have become one of the staples of social media and other internet posts because of their ability to morph into unique movements that will get many likes and retweets. Many performance coaches are looking to become the first person to introduce a movement or show a variation that no one has seen, and plyo exercises allow for a lot of creativity to fit a certain sport or activity.

But should you choose a movement you have never seen and implement it into your program? My answer? It depends. The movement may benefit you in some way, but you must also ask yourself whether it is training a specific area that you are targeting and whether the movement itself is safe. Plyo exercises are meant to be very explosive. They are designed to tap into the high potential of the motor units of the muscle fiber, which are essentially the driving forces from the brain to the muscle. The goal is to reach these high levels of effort (85–100%) during repeated bouts, with the goal of the body adapting to those high levels with an increased recruitment of those high-level motor units. The more we express their abilities, the easier it becomes for us to do, leading to more power.

Injury Prevention in Plyometrics

Now you have to ask yourself a question: Can you perform a movement at full effort while being safe? If you are unsure, here are a few building blocks to consider when choosing a movement.

The Landing

Whenever I teach lower-body plyo movements, the first thing we learn is the landing. Regardless of the sport, landing on the ground always presents a potential risk due to the heavy forces that are coming down. Always be aware of your knees and make sure they are always stable when your feet hit the ground. Avoiding an inward collapse of the knees is a great place to start by making sure your hips are engaged, which will increase the stabilization of the knees.

A good place to start is a simple Box Drop drill. Step up onto a box that is about 12–18 inches high. Step off and land on the ground with flat feet, knees outward with a slight forward lean of the chest. This will start the healthy promotion of safe and soft landings.

Effort

I touched on this above, but effort is a nonnegotiable variable during plyometric movements. Your body and muscles have to have a reason to increase their power-producing capabilities. If you approach a plyo exercise with low effort or the “going through the motions” mindset, it will be a waste of time. For example, say you have a maximal broad jump of 10 feet. During training, the ideal distance you would jump might be around 8+ feet depending on the number of repetitions you are going for. Do you think that jumping to 5 feet during your training sets would tax your body to make improvements on that maximal 10-foot jump? Unlikely. Train with high effort and energy and you will be rewarded.

Simplicity

My final building block is to not overcomplicate things. It is so easy to get caught up in doing an exercise because it looks similar to movements you might perform on the field or court, but my advice is to step back and ask yourself whether there is more thinking involved during the movement, or are you allowed to focus on one aspect and give all you have for the sets and reps you are going for. If a plyo exercise you find has 3, 4, 5, or more aspects, “paralysis by analysis” will definitely kick in. Choose movements that do not require a lot of thinking and allow you to attack every rep.

BE POWERFUL!

This blog was written by Alex Soller, Athletic Performance Coach and NIFS trainer. To find out more about the NIFS bloggers, click here.

Healthcare providers and scientists are all working diligently to find ways to prevent, treat, and cure COVID-19. Many of us are eager for answers and probably getting tired of not knowing what to believe. One of the hot topics floating around is about Vitamin D’s role in preventing COVID-19. Can Vitamin D really protect us against COVID-19 or at least lessen the effects? Let’s take a look.

The Role of Vitamin D

Vitamin D serves many purposes in the body, the most commonly known purpose being assisting calcium absorption and bone mineralization for good bone health. It is less well known that Vitamin D plays an essential role in immunologic function—keeping your immune system strong. Vitamin D inhibits both B cell and T cell (lymphocyte) proliferation/rapid increase, affects T cell maturation, and facilitates the induction of T regulatory cells. It also helps regulate monocytes production of inflammatory markers and inhibits dendritic cell (DC) differentiation and maturation. All of this leads to a decreased production of inflammatory markers and an increase in anti-inflammatory markers. In short, it has an anti-inflammatory role.

Vitamin D and COVID

Now that you understand the role of Vitamin D in immune support, let’s look at the link between that and COVID-19. When healthcare providers check your Vitamin D levels, they request a lab called 25-hydroxyvitamin d. This is the circulating Vitamin D in your body. Ideally, we want to see that number be at least 30 ng/dL. In theory, having enough circulating Vitamin D should reduce complications by preventing the “cytokine storm” that providers are seeing in response to COVID-19 infection. The cytokine storm is when the level of inflammatory proteins rapidly rises to dangerously high levels. It is what leads to complications such as ARDS, myocarditis, and acute renal and heart failure, especially in those elderly patients with previous cardiovascular comorbidity. Researchers have started requesting this lab from patients with COVID-19.

Study Shows Decreased Risk for Adverse Affects

One cross-sectional study of 235 individuals showed that patients with at least 30 ng/dL had a significantly decreased risk for adverse effects, such as hypoxia (low oxygen levels), death of individuals over 40, and unconsciousness. Serum C-reactive protein (an inflammatory marker) was lower and lymphocyte percentage was higher in Vitamin D–sufficient COVID-19 patients. In the study, 67.2% of the 235 COVID patients had Vitamin D levels less than 30 ng/dL. The study saw no significant difference in hospitalization duration, ICU admissions, Acute Respiratory Distress Syndrome (ARDS), and intubation between insufficient and adequate Vitamin D levels.

Similarly, a study showed Vitamin D levels were significantly lower in COVID patients with severe symptoms than those with mild symptoms or no COVID at all. Of the symptomatic patients, 54 were admitted to the ICU due to ARDS—all of whom had lower Vitamin D levels than the patients not needing the ICU. Sadly, 19 patients died, and again they found that these patients had lower Vitamin D levels than the ones who survived.

Another Study Finds Lower Levels of Vitamin D in Hospitalized Patients

A study of 216 COVID-19 patients and 197 population-based controls saw significantly lower levels of Vitamin D in the patients hospitalized due to COVID-19 than the controls (of similar age and sex), which lines up with the previous studies. On the contrary, they did not find a relationship between severity of infection and Vitamin D levels like the other studies found.

Study Finds People with Vitamin D Deficiency More Likely to Test Positive

Another study of 489 patients found that those with Vitamin D deficiency (<20 ng/dL) were 1.77 times more likely to test positive for COVID-19 than those with sufficient Vitamin D levels. The study above by Hernandez et al supports this finding, showing that 82.2% of COVID-19 cases were deficient in Vitamin D compared to the population-based controls, where only 47.2% were deficient (which is significant).

Correlation Is Not Causation

Something to note: These studies are observational studies. Thus, we cannot determine a cause-and-effect relationship between vitamin D deficiency and COVID-19 infection outcomes. Correlation is not synonymous with causation. So, while these results are important and useful, we must be careful to not go as far as saying, “Vitamin D can protect me from COVID-19 or lessen the impact if I get sick with COVID-19.”

Further research is being conducted since we do have strong observational support that suggests low Vitamin D levels may favor respiratory dysfunction and even death in those with COVID-19. Several Randomized Control Trials are in process. Many are trialing high-dose Vitamin D in those with COVID-19, such as the registered study by University Hospital in Angers (France). One has already concluded, but it was small with only 50 hospitalized patients being given a high dose of Vitamin D (calcifediol) and 26 not given a high dose of Vitamin D. Only 1 of the 50 high-dosed patients needed ICU treatment, whereas 13 of the 26 not given Vitamin D needed ICU treatment. 

Vitamin D Recommendations

Let me be real clear: You do not need to start taking a megadose of Vitamin D! Doing so can actually lead to toxic effects because it is a fat-soluble vitamin. The goal is to prevent deficiency to help keep your immune system strong.

I do suggest reflecting on your Vitamin D intake and exposure. Do you get out in the sun 10–30 minutes several times weekly? Sun exposure is less common in the winter, which hints at why more people are Vitamin D deficient in the winter months. When the sun’s UV rays hit our skin, Vitamin D3 (cholecalciferol) synthesis can occur. Do you eat Vitamin D–rich sources? If not, start to add some foods that are rich in Vitamin D. This will help you reach the RDA of 600 IU for young adults under 70 years old and 800 IU for adults older than 70 years old.

Here are some Vitamin D–rich foods:

• Trout, rainbow, cooked (3 oz = 648 IU)
• Pink salmon, cooked (3 oz = 444 IU)
• Halibut, Atlantic or Pacific, cooked (3 oz = 196 IU)
• Portobello mushrooms (1/2 cup = 316 IU)
• Canned tuna (3 oz = 228 IU)
• Milk, whole, 1%, 2%, and nonfat (1 cup = 115–128 IU)
• Yogurt, various types and flavors (8 oz = 80–120 IU)
• Soy milk (1 cup = 116 IU)
• Orange juice, fortified (1 cup = 100 IU)
• Eggs (1 large = 44 IU)

If getting your RDA by eating these foods is not realistic for you, I would suggest a Vitamin D3 (cholecalciferol) supplement to help increase your intake. A Registered Dietitian can help you adapt your nutrition regimen to meet Vitamin D requirements.

Finally, speak with your healthcare provider. They can always request that your 25-hydroxyvitamin d (circulating Vitamin D in your body) lab be checked. If you’re found to be deficient, you may require larger doses for treatment.

The Bottom Line

We do have strong observational support that suggests low Vitamin D levels may favor respiratory dysfunction and even death in those with COVID-19. However, we simply do not have enough strong data to conclude that Vitamin D sufficiency can treat or prevent COVID-19 infection until Randomized Control Trials are complete.

In the meantime, the best thing to do is continue to stay healthy (or improve your health) and keep your immune systems strong, which includes eating enough Vitamin D or having adequate Vitamin D exposure.

As always, please reach out to a NIFS Registered Dietitian for any nutrition support you need.

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Are you looking for a workout to strengthen and tone muscles without increasing bulk, but have not found anything that you like doing? Have you always wanted to increase your cardiovascular endurance and metabolism but hate doing regular old boring cardio? Well I might have an answer for you…

Barre is a workout that you can do every day. That’s right, a workout that you will want to do because it challenges you, but is low-impact enough that your joints will not be screaming at you the following day. Actually, studies have shown that Barre has various positive health effects! This fun and relatively new workout can help increase bone density while tightening skin and reducing cellulite.

What Is Barre Above?

Alright, well now you’re interested… so what is Barre, anyway? NIFS offers two Barre-based classes (Barre Above and Barre Fusion) (see the Group Fitness class schedule here). Today I dive a little bit deeper into what Barre Above is.

Barre Above is a fusion of yoga, Pilates, strength training, and ballet. Barre classes incorporate specific sequencing patterns and isometric movements that target specific muscle groups. This pattern of exercise helps improve strength, balance, flexibility, and posture. Barre exercise movements are low-impact and are made for all fitness levels. In Barre, the movements consist of plie squats, leg kicks, lifts, and holds as well as an array of core exercises.

At a Barre class, you can expect your whole body to be challenged in a way other group fitness workouts do not. Expect a great playlist to motivate you throughout the exercises because barre is a beat-based format. What does this mean? Beat-based formats are taught to the beat of the music. For example, you will squat to the main beat of the music up and down and eventually pulse it out until the beat changes. This type of workout is a blast because the music is the focal point of class. Expect playlists of popular and fun songs to move your body to at Barre every week.

A Total-body Workout

Do you know the shaking feeling you get in your core when you hold a plank position or when you hold a weight in your hand in an outstretched arm for an extended period of time? This is the type of challenge you will feel throughout your entire body at Barre. Barre offers an effective total-body workout focused on low-impact, high-intensity movements that lift and tone muscles to improve strength and flexibility made for every body.

If you are ready for a workout you enjoy coming to and feel accomplished afterwards, join us for Barre at NIFS.

See you at the Barre!

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

• “I am going to eat a salad because I’m on a diet.”
• “I am going to eat a salad to clean my pipes.”
• “I am going to eat a salad because that’s the only way I know how to eat my veggies.”
• “I am going to eat a salad because I hear that’s how I can be healthy.”

Come on. We've all heard this before—from friends, from coworkers, and possibly from our own mouths. I swear, salads are easily the most famous “diet food.” Why is that? Do we really have to eat salads to lose weight, clean out our “pipes,” or be healthy? In this blog I break down each of these claims and then talk about ways to improve your veggie game!

“I am going to eat a salad because I’m on a diet.”

This is usually said when someone is trying to lose weight or be “super healthy.” First, to lose weight, it is widely understood that we must burn more calories than we eat. Thus, we try to minimize our calories to lose the weight. Second, people think that if they eliminate all “processed foods,” they will automatically become healthy. The idea behind salads is that they’re “healthy,” “low-calorie,” and blah blah blah.

Guess what? Salads can quickly turn into a high-calorie snack or meal and become full of unhealthy saturated fats and sodium. For example, let’s look at the Southwest Avocado Chicken Salad from Wendy’s. Sounds healthy, right? They even market this salad as healthy. A full salad has 530 calories with 34 grams of fat, only 15 grams of carbs, 43 grams of protein, and 1060mg of sodium. First off, that’s not a big salad for all those calories—which will make maintaining a caloric deficit (for weight loss) difficult. Finding foods that can be eaten in large volumes for lower calories tends to help satiety during weight loss attempts. Also, 34 grams of fat is a lot for one meal. The RDA for a full day is 44–77 grams for someone eating 2,000 calories. Now look at the sodium: 1060 mg of sodium is close to half of the RDA for sodium. Yikes. Hey, at least the salad has protein. They got that part right.

In addition, health is not just about physical well-being. Salads, if built correctly, can most certainly offer physical benefits. But health includes mental and social well-being too. Think for a moment. Does the salad taste good? Am I satisfied? Can I keep this up forever? Am I happy with this? If the answer is “no,” consider a different approach. Any change you make should be one that is sustainable for life. In the midst of making these changes, you must evaluate your physical, mental, and social health at all times. How can you improve one part of well-being without sacrificing another? Finding that balance is the key to SUSTAINABLE, healthful lifestyle changes, which ultimately leads to lifelong results.

“I am going to eat a salad to clean my pipes.”

Fiber does wonderful things. There are two types of fiber: soluble and insoluble. Soluble fiber is found in oats, beans, peas, berries, apples, plums, and sweet potatoes—all of which can be found in salads. This type of fiber helps absorb water, which adds bulk to stools. There is also insoluble fiber, which helps to get things moving in the GI system, thus helping to relieve constipation. Insoluble fiber is typically found in whole grains, the skins of fruit, skins of beans, seeds, spinach, carrots, cucumbers, lettuce, celery, zucchini, and tomatoes. These foods are even more common in salads, which gives you a hint as to why having a bowel movement after eating salad is not uncommon.

Fruits and vegetables, particularly lettuce, have high water content. It’s no secret that water assists in the digestion process. In this case, fiber works best when it absorbs water. This makes your stool soft and bulky.

“I am going to eat a salad because that’s the only way I know how to eat my veggies.”

This is valid. Vegetables can be super boring. Finding new ways to enjoy veggies can be a challenge. However, there are ways to eat veggies without having to eat a salad. Raw veggies with dip, grilled, steamed, and roasted are all ways to have veggies. Do not skimp on the spices and seasonings, such as garlic powder, onion powder, cumin, Italian seasoning, and ginger. I promise that makes the veggies taste 100,000 times better.

“I am going to eat a salad because I hear that’s how I can be healthy.”

Read above. I think you got the point.

Bottom line: You do not need a salad to be healthy, lose weight, or clean your pipes. If you like salads, eat them! But be careful of the added fats that tend to sneak into salads. If you do not like salads, find another way to eat your vegetables. Roasted, steamed, raw, and grilled are all yummy ways to eat veggies. Check out my recipe page for more ways to cook veggies. Remember, it’s important to like and enjoy the foods you eat.

This blog was written by Sabrina Goshen, Registered Dietitian. To learn more about the NIFS bloggers, click here.