NIFS Healthy Living Blog

It’s 5:00 a.m. It’s still pitch-black outside. You have a long day ahead. And the weather forecast on your phone tells you the high temperature for today will be 15 degrees? Talk about not wanting to get out from under those cozy, warm covers. Nevertheless, your day awaits, and you must get up, get going, and try not to think about taking a nap all day.

Just thinking about how cold it is outside can make it almost unbearable to go anywhere or do anything that involves opening your front door. However, you can fight back using your own attitude and mental toughness. Nothing can wear you down unless you let it.

Here are some helpful tips for fighting the winter blues and finding your motivation.

Keep Your Alarm Clock Away from Your Bed

Let’s face it: when that alarm goes off in the morning, all we want is 15 more minutes to sleep. Make yourself get up to turn off the alarm and avoid the temptation of hitting snooze and rolling over. (Here are some other alarm clock tricks from Lifehacker.)

Don’t Skip Workouts

It can be very tempting to just call it a day after work, or to sleep in for an extra hour rather than go to the gym and work out. You just have to keep focusing on your long-term goals and realize that there’s no way around the winter weather in the Midwest. You have to bundle up and keep working just as hard as you have been (maybe even harder with all the holiday food you may have eaten).

Plan Ahead for Warmer Weather

When you look outside and see snow falling and being blown about, you may find yourself daydreaming about warm weather and being outside doing fun things. This doesn’t have to discourage you! You should use these little fantasies to your advantage. Create a list of activities that you want to do once the weather warms up and allows for them. You really can trick your mind sometimes. If you put yourself somewhere mentally, you may start to forget all about where you really are. Sitting inside watching snowflakes fall slowly to the ground? No way; you’re hiking through the forest on a 78-degree day with a breeze hitting your face and cooling you off.

Keep Your House Well Lit

This may sound like an odd one, but it will make some sense with an explanation. Days are shorter during the winter, so there is less daylight. To avoid falling into a slump and calling it a day at 5:30pm, keep your house brightly lit to create something of an illusion that it is still daytime. Your brain can trick you sometimes, and if your house is dark, you might find yourself getting tired and lethargic when you still have things that need to be done (like going to the NIFS fitness center and working out).

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There are plenty of benefits to sticking to your exercise routine through the winter. You will get to eat some holiday food without feeling quite so much guilt. You will stay ahead of the fitness curve while others fall off the tracks. You can use your New Year’s resolution(s) for something other than your fitness goals, because you haven’t broken stride and you’re already well on your way to achieving them.

So when Old Man Winter comes knocking on the door, you can leave a note saying “I’m at NIFS! Try again later!”

This blog was written by Aaron Combs, NSCA CSCS and Health/Fitness Instructor. To find out more about the NIFS bloggers, click here.

Over 1 billion people from around the world are attempting to lose weight at any point in time. That is a BILLION! If losing weight was an easy task, that number would not be so staggering. Trying to lose weight and keep it off is challenging, so what are some ways that have been proven time and time again to be successful? Here are 5 tips to try when you want to see the scale moving in the right direction.

Eat breakfast daily.

The common phrase “breakfast is the most important meal of the day” isn’t false. Starting your day with a balanced breakfast has been shown to help individuals eat less throughout the day and lose weight. It helps to jump-start your metabolism and allows it to work more efficiently during the day. Aim for three food groups for a balanced meal, but anything you can grab is better than skipping.

Don’t drink your calories.

When you eat food, whether it is a banana or potato chips, your body gets a sense of fullness. However, when you drink liquids your body doesn’t experience that same feeling. Therefore, it’s very easy to drink a lot of empty calories and not realize that those calories are adding up. Some examples are regular sodas, sweetened tea or lemonade, juice drinks, and flavored coffee beverages. A typical soda has around 150 calories; therefore, eliminating one per day would equal a 15-pound weight loss over one year without changing any eating or exercise habits.

Make sure you are eating enough.

This might sound crazy to some, because if you are trying to lose weight shouldn’t you decrease your calories? This is true; however, everybody has a different metabolic rate and requires a certain amount of calories to work properly. Decreasing your calories by too much, hoping to lose weight faster, can make weight loss more challenging. The easiest way to see what your body’s resting metabolic rate is to get a BOD POD assessment (contact the NIFS track desk at 317.274.3432, ext. 262, to schedule). Another rule of thumb is to make sure you are eating at least 1,200 calories every day. The best way to know this is to start keeping track of your calories with a food diary app.

Learn your body’s hunger and fullness cues.

Not knowing or understanding how much food your body needs can be the most challenging part of weight loss. Learning your body’s hunger and fullness cues is the key to weight loss. On a scale of 1 to 10, with 1 meaning you are ravenous or starving and 10 meaning you are uncomfortably full, aim to eat a meal or a snack at a 3. At this point your body is ready for fuel but not so overly hungry that you make poor decisions or consume extra calories. Check in about halfway through the meal to see what number you are. Stop eating when you are at a 7. This guarantees you are satisfied but not overly stuffed. Knowing another meal or snack will be coming in another 3 to 4 hours is helpful. If you eat to a 9 or 10, you might not be hungry again for 8 hours!

Eat filling foods.

When you want to lose weight, the challenge can be feeling satisfied. The best way to get that feeling is to choose foods that will fill you up and keep you full, all while allowing the body to work harder to break down your foods and in turn burn more calories. These foods are high-fiber foods such as fruits, vegetables, whole grains, beans, and nuts. It also includes high-protein foods such as lean meats, low-fat dairy like Greek yogurt or string cheese, eggs, beans, and nuts. Making sure fiber and protein are included at each snack or meal means you are staying satisfied.

If you are one of the 1 billion people trying to lose weight, don’t do it alone. NIFS has many options to help you reach your goals*. Check out our Ramp Up to Weight Loss program!

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

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

It can be hard trying to change your lifestyle or fitness on your own. It can be even harder if you don’t have support from your family and friends. You family and friends can play a key role in your fitness journey, so why not get them involved and gain their support? Including them in your journey can help your motivation and help you enjoy the path to your fitness and health goals.

How to Get Friends Involved

Hanging out with friends keeps your life full of happiness and fun. Your friends are people who share common interests with you. It can be difficult to continue to connect and have fun with friends when you decide to change your lifestyle. So why not get them involved?

Identify whether there are unhealthy activities you and your friends like to participate in. Examples can include eating out every weekend, drinking excessively, or even being sedentary together. Then as group, brainstorm new ideas for activities you can try together. Together you can discover which new activities are enjoyable and which activities don’t suit your new lifestyle, and you can help one another's accountability to stick with it. Make it fun!

How to Promote Family Fitness Involvement

Having family support is great to help you accomplish your fitness goals. Even better, now you are helping them to lead healthier lifestyles, too. It can also make it more fun.

The best resource/tool that I have found that offers ideas and tips is Michelle Obama’s “Let’s Move” campaign. It offers resources on nutrition and physical activity, and tips on how to be successful. The Presidential Active Lifestyle Award challenge is another great resource. It offers guidelines for children and adults to complete together.

Here are a few ideas of fun activities you can do as a group in the Indianapolis area:

• Bike riding or rollerblading on the Monon Trail.
• Rock climbing at Climb Time Indy.
• Laser tag at Xsite.
• Snowboarding/skiing at Perfect North Slopes.
• Swimming at an indoor pool.
• Hiking trails at Eagle Creek.

Mix up the activities but be sure to do something on a regular basis. All types of physical activity can benefit your health and fitness so grab a friend or your family and get going!

Check out NIFS's Ramp Up to Weight Loss membership to get you started! Click below to learn more.

This blog was written by Masie Duncan. To find out more about the NIFS bloggers, click here.

As we approach NIFS 29th Annual Mini-Marathon & 5K Training Program, I wanted to take some time to interview Andrea Kelley. Andrea is a past Mini program participant and has since been involved in some of our other programs here at NIFS, as well as becoming a group leader for us. Sit back and enjoy reading about what this program can do for you.

What made you decide to join the NIFS Mini-Marathon Training Program?

When I first signed up for the program, I was new to running and wanted to push myself. I figured the Indianapolis Mini would be a good start, but I didn’t have a clue how to train. I found out about the NIFS training program and it made my goal feel so attainable, even for a newbie like me. This year I will complete my fourth Mini-Marathon and my eighth half marathon.

What benefits did you get through training with your group at NIFS?

I think the number-one benefit for me with training in a group is accountability. When my group is expecting me to show up, I am much less likely to listen to that little voice in my head that wants to skip the run. Also, I think group running provides the motivation to keep going, as well as an opportunity to learn from others who have been there before you. You’ll never meet a runner unwilling to give advice.

What was your favorite part about being in the training program here?

The social factor! I’ve made so many friends through the NIFS training program and running in general. The post-run snacks are pretty good, too.

What did you learn about yourself through running?

Running has provided me so many virtues, but one of the biggest I’ve learned is that I can’t reach the finish line unless I start. The idea of training for a half marathon for the first time was intimidating, but I would have never known what I was capable of if I didn’t give it a shot.

What has motivated you to continue running and sign up for more races?

The feeling of accomplishment I get from crossing those finish lines is unlike anything else I’ve ever felt. It’s so addicting. Also, I’m a competitive person, so if I beat my time from the last race, even better.

What made you decide that you wanted to become a group leader for the NIFS Mini Training Program?

I remember learning so much and being so motivated by my group leader (Angie Fiege) when I first participated in the program, and I wanted to hopefully do the same for someone else. I love being able to cheer on the program participants as well as motivate them when they’ve had a hard run. I’m looking forward to my second year as a group leader and can’t wait to meet my pace group!

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Early bird registration is through November 30th! Contact Melanie Roberts at mroberts@nifs.org if you want more information about being a pace leader.

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

One of my main rules of thumb when helping clients with their food and nutrition choices is to choose more real foods. So why is it that when you are training or working out for over an hour, you hear about the importance of sugary and packaged drinks, gels, and bars?

Replacing Nutrients Lost During Endurance Workouts

As you sweat and use your body’s energy stores, it is important to replace those with glucose (sugar) and electrolytes (sodium and potassium). The easiest thing to do is to grab a bottle of Gatorade or package of GU as you head out for your long walk or run. However, if you want to decrease the amount of processed and packaged foods in your diet, real food can work, too.

You need to choose a carbohydrate that is easily digestible. A quick and easy calculation to know how much you need to consume is ½ to 1 gram of carbohydrate per minute of exercise. So for a two-hour training session, you would aim for between 60 and 120 grams of carbohydrate throughout that time. The addition of the carbohydrates allows your body more readily available fuel, and therefore you can perform better and train longer.

Which Whole Foods Should You Eat for Better Performance?

• Medjool dates: 2 = 35 grams of carbohydrate.
• Applesauce squeeze packets: 1 = 20 to 25 grams of carbohydrate.
• Salted boiled potato or sweet potato: 1 =30 grams of carbohydrate. Once you cook the potato, you can put it in a plastic baggie and then tear off a corner and squeeze it out like a GU package during your workout. You can do the same thing with mashed bananas.
• Sugary, low-fiber dry cereal: Check the label, but for Fruit Loops 1 cup = 27 grams of carbohydrate.
• White bread with honey or jam: 1 piece with 2 TB. = 45 grams of carbohydrate.
• Pretzels: 25 mini = 30 grams of carbohydrate.

Everyone’s body is different, and as with other training fuels, practice is key. Try out different foods and combinations to see how your body responds. Never try something new on race or competition day. Individualize your plan with foods that you like and will look forward to having during your workout.

If you are considering training for an event such as the Carmel, Geist, or Mini Marathon and need help with your nutrition plan, contact Sabrina Goshen, RD, at sgoshen@nifs.org. Or, join our Mini-Marathon Training Program. 

This blog was written by Angie Scheetz, Registered Dietitian. To find out more about the NIFS bloggers, click here.

Weight loss tends to be one of the most controversial topics talked about, but I want to take a positive approach. With the new year right here, weight loss tops the list of many people’s New Year’s resolutions.

I would absolutely never undervalue the effort, time, energy, and commitment it takes to be successful at losing weight. Don’t let anyone lie to you; weight loss is hard and has a “whole picture” element combining exercise, clean eating, and emotional, physical and psychological battles. This is why I like to call weight loss a journey. It will not happen overnight, but I believe that everyone can succeed if they put their minds and hearts into changing their habits*.

Tips for Getting Started

I want to share five things to help you get started on your journey:

1. Make a commitment. The first step to beginning this journey is to make a commitment that you are going to hold onto. You’ve made the decision that it’s time to make a change, and now you must make a promise to yourself that you are going to stick with it.
2. Identify your habits. Take some time to think about what healthy habits you have that you want to keep and that will help you in your journey. What things will help you stick to your plan? For example, I am good at following a schedule, so if that habit will help me (like scheduling in my workouts so I am positive I will attend), I want to incorporate that into my plan. Then identify habits that are not helping you and think about how you are going to get those out of the way.
3. Come up with a plan. This doesn’t have to be something that is crazy and elaborate. Start small and come up with three action steps toward a plan. It’s always easier to stick to a plan when you have one in place before you start.
4. Find support. One of the hardest things about weight reduction is accountability. You want to be sure to find someone (family, friends, a trainer, someone else on a weight-loss journey, spouse, and so on) that you can be honest with to help keep you accountable. Much of weight-loss success comes from those supporting and encouraging someone else who is on their journey.
5. Put your plan into action. Okay, you have decided it’s time! Now that you have your plan, do something about it. Sign up for that gym membership or a 5K you have been putting off, or try a weight-loss program—whatever will motivate you to stick to it.

It’s important to remember that there will be times when you mess up. AND THAT’S OKAY! Don’t get down on yourself; get yourself back up and keep pushing through. I hope that if losing weight is one of your goals, you will take these five steps to get you going in the right direction!

Help from NIFS

Check out NIFS's all new Ramp Up to Weight Loss membership to get you going. This program offers 14-weeks of workouts with one of our certified trainers, meetings with our dietician and fitness assessments to help you plan and track your progress. Click below to learn more.

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

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

It’s that time of year again when most evaluate their current year and set their sights on the upcoming one. Goals and plans of being more successful, losing weight, being more fit, and countless other hopes and dreams will be on the minds of so many individuals hoping for change and happiness. And although goal setting is not for everyone (nor does it have to be), for those who take part in this annual renewal and planning effort many fall victim to a huge mistake that will inevitably leave them in the same spot a year from now. 

The biggest mistake most people make when developing their goals for the New Year is the failure to define the behavior that is needed to accomplish that given goal. We are great at defining what are considered outcome goals, but we make the unfortunate mistake of stopping there and not defining behavioral goals. What is the difference between the two? Let’s take a look and define the two, understand the need for both, and learn some tips to make your New Year’s resolutions stick.

SMART Goals

You might have heard about using the acronym SMART when writing a goal. But just in case you haven’t, here is SMART defined. A well-written goal should be

• Specific
• Measurable
• Attainable
• Realistic
• Timely

I will add another term to this: a goal should also be meaningful. The particular goal should have some significance to you and your life. This is an important aspect to consider when deciding where and how to spend your time and effort.

Now that you’re all caught up, I’ll define both outcome and behavioral goals.

Outcome Goals

An outcome goal is just that: it is the outcome you want to obtain in a certain time frame. These are defined usually by numbers such as a weight goal, or specific levels to be reached in your profession, or even starting a retirement fund. These all have specific end products to be reached, and unfortunately most people stop right here.

Examples:

• I will lose 20 pounds by April 1.
• I will make $75,000 this year.

Behavioral Goals

A behavioral goal is a series of actions that will eventually lead you to the achievement of your outcome goal. This plan of attack to get to the outcome you defined is essential to see the results you hope to obtain. The experts at Precision Nutrition consider behavior goals to be goals that you have control over. You ultimately do not have control of your body’s cells or how fast they metabolize fat. Nor do you have complete control over whether your boss pays you the $75,000 you feel you have earned. You do have control over the actions that can get you to that outcome you have defined. Adopting behaviors that lead the way toward your goal is key in obtaining the results you are after.

Examples (expanding on the outcome goals listed above):

• I will lose 20 pounds by April 1.

I will add more vegetables and protein sources to each meal.

I will eat slowly and mindfully at each meal.

My dining out of the house will be limited to one time per week.

I will limit processed foods and choose mainly whole-food options for every meal.

I will exercise 5 times a week for 60 minutes each session, mixing both resistance and aerobic-based movements.

• I will make $75,000 this year.

I will acquire a certification or more education in my field.

I will spend more time on big tasks or projects.

I will organize my day to maximize productivity by defining a daily schedule and sticking to it.

I will surround myself with goal-orientated, like-minded individuals every day.

I will ask big questions.

Bonus Tips For Success This Year

I think the biggest step you can take to success in this upcoming year is taking it one step at a time! For example, so many of us want to overhaul our entire diet to get to that goal of losing 20 pounds by April 1, only to fall short because we could not sustain the behavior, or the sheer amount of change at one time was just too much. This could lead to failure, which could lead to a backslide, putting us right back where we were to begin the year.

Implement one behavior for a few weeks, and once you have success with that one behavior, add another one, but not until you are successful with the first one. Create a snowball effect of behaviors and you increase the chance of success in the new year.

Getting started is usually the hardest part. Let us help, sign up for a free Fitness Assessment today!

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

Have you ever gone into the gym and jumped right into your workout, only to notice that it took a good 20 minutes to get into it? Or how about heading out for a run without any form of warming up, and you really don’t start to feel into your rhythm until halfway through?

I know that I have experienced both of these things, and I also know the value of warming up before you begin a workout! Warming up before you start has several benefits that I will talk about, as well as giving you a few good exercises to get yourself moving.

Why Warmups Are Important

Some key benefits to getting in a warmup before you begin to lift or do cardio exercise is that it is one of the most efficient ways to avoid an injury. You want to be sure to get all parts of the body moving to keep yourself from getting hurt. Also, warming up is important if you want to be sure to get the most out of your workout by moving efficiently and reaching your peak performance.

How to Warm Up

The warmup is the prep phase of your workout. This needs to include static and dynamic movements to get the body going. You also want to be sure to incorporate some corrective exercises and foam rolling to get the blood pumping, stretch the muscles out, and make your joints more limber. Getting blood moving through the body and to the muscles will help to increase your body temperature in preparation for movement. Stretching helps to also warm up the muscles and help with making your body more stable, mobile, and flexible. And you want to be more limber so that you are more mobile when beginning exercises and explosive movements.

You might be thinking, “Okay, so what does a good dynamic, all-around warmup look like?” Here are some things that you can include into your warmup (and which take maybe just 10 minutes):

• Toe-Touch Squats
• Glute Bridges
• Bird Dogs
• Inch Worms
• Pushups
• Planks (Side Planks)
• Lunge Reaches
• RDLs
• High Knees
• Butt Kicks
• Lateral Lunges
• Side Shuffles
• Frankensteins
• Knee Hugs
• Line Jumps
• Reverse Lunges
• Body-Weight Squats
• Mini Band Steps

Maybe it’s a time thing, or maybe you just don’t like to warm up, but I want to encourage you to get yourself moving in preparation for working out and see what a difference it makes. Ask one of our Health Fitness Instructors at NIFS to show you some good exercises and come in for a free fitness assessment to get started the right way!

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

Salutations, NIFS friends. Picture yourself running across the finish line or standing on the winner’s podium at a major marathon event, scoring a touchdown in the Super Bowl, or even finishing up your final set of EZ Bar preacher curls. (Wait, what was that?) Now that you are wondering what I am getting to here, I must say that all three of those events have something in common, and that is the accompaniment of music.

Do music and fitness go hand in hand, or is the connection overdramatized in television and movies? One thing I know for certain is that when I work out, my music motivates me to sometimes give another rep or stick to my plan, when otherwise I could just as easily pack it in and go home. Here I would like to explore the undeniable links between fitness and music.

The Connection Between Music and Work

Although fitness, as we know it, is a relatively new industry, music and song have been intermingled with work (physical labor) since long before recorded history. There have been articles and studies such as “Let's Get Physical: The Psychology of Effective Workout Music” in the Scientific American online magazine which reiterate that music played in the workplace and workout place contributes to a more productive environment. 

This question has even made its way to the world’s stage, where individuals are prohibited from using personal music devices while participating in Olympic events because it has been shown to provide an “athletic edge” over non-music-listening competition. In essence, working out at the gym isn’t much different than many manual labor jobs, so it would make sense that the same benefits of music to workers and laborers would affect people who work out. Hard, driving beats in the music almost illicit our caveman/cavewoman mentality… beat the drum fast, work fast (Jabr, 2013).

Relaxing Effects

Music can also have a second effect on fitness. Many times it is used as a way to relax and meditate. Soothing ocean sounds make for enough peace and serenity to almost transport you 1,000 miles away to a sunny beach. An example of this type of music takes place in yoga class. The movements of yoga are slow and steady, yet precise. Calming music allows the mind to connect with the body, creating a relaxing atmosphere.

There is the dilemma; not every person wants to “head-bang” to heavy metal at 6 a.m., and not every person wants to take a 30-minute siesta to the sound of trickling water from a creek when their final set is about to go down. In fact, some people prefer that it be completely quiet, because it may be the only time of the day that they get away from the various noises and commotions that accompany day-to-day life in the big city. That’s precisely why the Sony Walkman was introduced in 1979 (and the modern MP3 version, of course); a milestone in human achievement. These devices are great for the music aspect, but not as great for communication and human interaction.

What Music Gives You Motivation for Workouts?

What music gets you pumped or soothes your soul? I know what is on my Top 10 playlist, and it consists of plenty of variety (but always starts and ends with something from the Rocky soundtrack). There are others, of course, but all in all, it’s what drives and motivates me to work out. 

NIFS, not surprisingly, has music in nearly every group fitness class, and in the free-weight room. In adherence to the idea that “not everyone wants to hear your Mega Mix Tape Vol. 2,” the fitness center is limited to personal listening devices only. In the comments, please share what music you are listening to right now to help you get through your reps and sets, or even your day.

Rejoice and Evolve,

Thomas Livengood

This blog was written by Thomas Livengood, Health Fitness Instructor at NIFS. To find out more about the NIFS bloggers click here.

Unfortunately many people are not fully aware of the danger of carrying excess body fat around their waistlines. Most of us know that in order to get those beach-body abs we all long for, we have to first lose the excess abdominal fat. This is almost everybody’s only motivation for trying to lose belly fat. However, there are deeper and more serious disease prevention reasons to address excess fat in this area.

Two Types of Body Fat

Humans carry two different types of fat in their bodies:

• Subcutaneous fat: The noticeable layer of fat that is just beneath the skin (the fat you need to lose to see your abs).
• Visceral fat: Fat that is found deeper in the abdominal area under the muscles and surrounding the organs, such as liver, pancreas, and intestines.

The majority of people are mainly concerned with losing subcutaneous fat since this is the fat you will need to lose in order to let your abs shine through. If you are carrying excess visceral fat, however, there are more reasons to be concerned.

The Health Risks

Because visceral fat resides deep in the abdomen, it can be a huge health risk. Having excess visceral fat can lead to increased risk of the following health conditions:

• Type 2 diabetes
• Heart disease
• Breast cancer
• High blood pressure
• Stroke
• High cholesterol
• Metabolic Syndrome

Visceral fat can go completely unnoticed because you cannot see it with the naked eye. One way researchers detect visceral fat is through an MRI, which takes a picture of the inside of the abdominal area.

Tips for Losing Fat

Here are some simple tips to help you lose and prevent storing visceral and subcutaneous fat:

• Use compound movements: Compound movements allow you to get the most bang for your fitness buck. Incorporate as many multi-joint movements as possible into your workout in order to use more energy and burn more calories. Examples are squats, dead lifts, pushups, bench presses, lat pull-downs, and lunges.
• Try HIIT (High Intensity Interval Training): The purpose of HIIT is to alternate between short bursts of intense activity for a fixed period of time—for example, 20 seconds followed by a short rest period. Because of the fast-paced nature of HIIT, it will cause you to use great amounts of energy within a short time, causing a huge calorie-burning workout. Don’t believe me? Join one of our HIT classes at NIFS and see if it isn’t the best workout you’ve had in years!
• Change up your workouts: Switching up your workouts periodically will keep your body from becoming too accustomed to your workouts. Once your body becomes too familiar with a certain exercise routine, it begins to decrease the amount of energy needed to complete the routine. By switching up your workouts every 4 to 5 weeks, you are constantly throwing new challenges at your body, forcing it to never reach a plateau. Work with one of our Health Fitness Specialists today to get new ideas on how to switch up your workouts regularly.
• Improve your diet: NIFS new app, My Nutirition Coach, can help you get daily feedback on your eating habits. Nutrition plays an important part in health and fitness!

Storing fat can be a little more dangerous than you might have thought. When you actually take into consideration the harm you may be doing to your body, hopefully you will be more motivated to shed those extra pounds!

Ready to take the first step to better health and fitness? Schedule a free fitness assessment with us today!

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