NIFS Healthy Living Blog

I love what I do…seeing people succeed with their weight-loss goals is one of the most rewarding feelings as a dietitian. However, it can also be very challenging when I see clients revert back to old habits and struggle to keep the weight off that they worked so hard to remove. While this is a common struggle for many, there are small steps that you can take to try to prevent this from happening.

I took some time to research the regular habits of people who have been successful in keeping off weight on a regular basis. After checking out some different articles on highly successful dieters, I want to share what I have found to be the best things to keep the weight off for good.

• Keep a food journal. Individuals who keep food logs tend to eat 40 percent less when writing it down as a result of the accountability to themselves. Also, a recent study found women who kept a food journal lost 6 pounds more than those who didn’t. Some excellent online food tracker sites or apps include My Fitness Pal and Lose It!. Try one of these to start keeping a food journal of your intake and habits.
• Practice portion control. As a society, we are terrible at “eyeballing” portions. The secret to success is consistently measuring food items to make sure you are eating the same amount you are journaling. The simplest way to do this is to use measuring utensils to dish out your meals and associate common items with certain portions. For example, a serving of meat should be the size of a deck of cards, a baked potato should be the size of a computer mouse, ½ cup of pasta is the size of a tennis ball, and a teaspoon of oil is the size of one dice. You can also use things like the palm of your hand and your thumb for references.
• Don’t skip meals. Lots of people think if they skip a meal they will be decreasing the total calories they are taking in for the day. In reality, the opposite usually happens. When someone skips a meal, they typically end up overeating at a different time of day to compensate for missing out on the food that their body needed. Also, whenever you skip a meal it makes your metabolism work at a slower rate, and therefore makes it harder to lose weight. Eating balanced meals and snacks throughout the day is the best way to stay on track.

The more you follow these rules, the higher chance of success you will have in keeping off the weight. So once you have hit that goal weight that you have been working so hard to achieve, take these weight management steps to keep it off.

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

It’s that time of year when millions of people around the world start looking for that next “best” thing to give them the body they have always dreamed of. Aggressive physical challenges, cleanses, elaborate diets that usually involve the removal of a food source (and result in you craving it even more); people will take some drastic steps to help erase the past year of poor nutrition and lifestyle decisions.

Unfortunately, the successes of these different “new year, new you” initiatives are short-lived, and many people will be looking again for another fix a year from now. Why is this so? I can list many reasons why weight-loss challenges don’t work and do not provide long-term, sustainable results. In a previous post I explained why mindset is crucial to fitness success, so it truly starts there. But what are some other reasons why New Year challenges don’t deliver? Most are…

• Too much
• Too fast
• Too easy to quit

Many contests or challenges demand that you take too much out of your diet or exercise way too much. They also usually want to see these changes made and results achieved too fast. Lastly, many fail to provide ample accountability, encouragement, and motivation, making it too easy to quit. So does this mean that all contests, challenges, or programs are doomed to fail? Not if they are done right!

Slim It to Win It is one of NIFS’ longest-running programs, and has been helping so many people for just shy of a decade. We here at NIFS are super proud of the life-changing results that SITWI has been able to provide hundreds of individuals here in the Indianapolis area. So how do we do it?

Not Too Much

NIFS coaches focus on small behavioral changes piled onto one another during an 8–10-week period. We don’t want anyone changing too much too fast; that is proven to be an unsuccessful practice. Focusing on one or maybe two changes at a time is a proven method that we teach our teams. Slow and steady wins the race, and we want to provide our people with the tools to continue building a healthy lifestyle long after they have completed the program.

Too much exercise, especially from the get-go (and with those who might have been less than active leading up to the program), is another mistake our coaches do not make. With two training sessions a week to start, with supplemental workouts provided, our teams get the right dose of exercise at the right time.

Not Too Fast

Once again we focus on sustainable changes and results over the course of eight weeks and beyond. The journey is not over on March 11; it’s really just beginning. NIFS coaches work toward the individual’s specific goals over many weeks—not pushing to see drastic changes in a very short amount of time. It’s just not safe, and it just doesn’t last!

When the focus is more on speed, retention of critical lifestyle practices and education will suffer, leading to the “cramming effect.” Do you remember cramming for that chemistry exam in high school? If you are anything like me and most people, you probably didn’t retain a great deal of that information. We want our team members to keep the life-changing information so they can continue to use these best practices to maintain their success.

Not Too Easy to Quit

Positive accountability truly is a key ingredient in a successful lifestyle-change process. A strong support group will provide the needed accountability and motivation to keep at it, even when you want to hang it up and return to old behaviors that got you in the situation you are in. During SITWI, you have a whole team cheering you on and providing support, because everybody is going through a similar battle.

A group of motivated, like-minded individuals can be unstoppable in the pursuit of its goals. Not only will you be relying on your team to pick you up at times, they are going to need you right back. And speaking from experience, there is no better feeling than when you make a difference in someone’s life, or help them see their true capabilities. You can be that to someone!

The idea of a New Year, starting over, or making some improvements can be very exciting. This excitement can lead to creating real change or a repeat of the past, keeping you in the cycle of thinking it will be better next year. Remember, mindset matters most, but a strong call to make changes followed by taking action to create that change are the next best steps. Let Slim It to Win It help you take action.

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.

After the feasting season (Halloween to Christmas) comes the New Year, and for a lot of people this means a resolution. Most people make resolutions to start weight loss, work out more, eat better, and so on; but typically it is some sort of goal to start off the New Year on a healthier note. If you are hoping to have a healthier year, I have some suggestions that will help jump-start your January.

Keep Food Logs

The best and easiest thing you can do to help with changes in your diet is to start keeping track of what you are eating. It has been well researched that just writing down what you are eating helps you be more accountable to yourself, eat less, and create a more balanced diet with better nutrition.

Technology has made it much easier to keep track of what you eat. Using popular apps such as MyFitnessPal and LoseIt allows you to log millions of food choices, track your calories and macronutrients (carbohydrates, protein, and fat), and easily see where you are getting too much or not enough of the foods your body needs. But if these apps aren’t appealing to you, just jot down on paper what you had. That act of accountability alone has been found to help individuals eat 40 percent less!

Clean Out Your Fridge and Pantry

If you have a goal to eat more balanced in the new year, the first place to look to achieve this goal is your kitchen. Open your fridge, freezer, and pantry and start tossing! If items are expired, throw those in the trash so you can start with fresh foods for the year.

Next, take a look at the foods with really long ingredient lists. If you don’t know what is in your food or if you can’t pronounce it, this is typically a sign that the food is highly processed and high in preservatives and other additives. Swap these out for more fresh items or foods that have short and familiar ingredients.

Finally, stock your fridge and freezer with fresh fruits, vegetables, lean meats, low-fat dairy, whole grains, and healthy fats.

Hit Up the Grocery Store or Sign Up for Meal Delivery

Chances are you finished out the previous year eating a lot of meals away from home or not being able to control your choices at parties and gatherings. Make a goal this year to spend more time in your kitchen. This means going to the grocery store once per week to have the foods available to prepare balanced meals and snacks. Or, consider signing up for a meal delivery service such as Hello Fresh or Blue Apron to take the guesswork out of three meals per week. Check out my previous blog with my review of Hello Fresh.

Try Something New

Are you in a food rut? Are you bored with the same meals over and over again? Make an effort to get out of that rut by trying something new each week. This might be starting your day with veggie-filled egg muffins instead of your typical bowl of cereal. Or instead of running out at lunch to grab a sandwich, you start packing your lunch and include a turkey and avocado wrap with fresh-cut veggies and a Greek yogurt. Then at dinner, instead of corn and green beans as your go-to veggie, try something new like Brussels sprouts or asparagus. Make a list of new foods or food goals you want to achieve each week and enjoy new food experiences.

If you have been wanting to change some of your habits, take the New Year as an opportunity to start some fresh ones. It just takes one or two small changes to help jump-start your healthy eating.

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

Winter is officialy here. With temperatures getting colder and the weather conditions more temperamental, it’s important to plan ahead to stay on top of your wellness goals. Distractions are inevitable during the holidays, but anticipating them and reacting accordingly will set you apart from most individuals during this season. See our tips below to help combat being sidelined this season

• Plan ahead. Parties and gatherings are part of the fun of the season, but may throw a wrench into your normal schedule. Take a look at your calendar at least once a week and schedule in your workouts beforehand. Don’t be afraid to get creative!
• Grab a friend. Not feeling motivated? Partnering up to exercise is a great way to create accountability while also enjoying hanging out with your friends. Try a new class or step out of your comfort zone.
• Dress appropriately. If you don’t want to be stuck inside during the cold weather, make sure to wear the proper gear. Check out this article about winter running wear to determine whether your winter workout wardrobe needs an upgrade, and then see these other tips for preparing for a winter run.
• Write down your goals. In addition to having a workout partner, do some goal setting, and post them somewhere visible—like the fridge!
• Get 7 to 8 hours of sleep. If you are starting to feel run-down, it is extremely important to make sure you are getting a sufficient amount of sleep. Lack of sleep reduces the amount of antibodies and cells that fight disease and infection.
• Take advantage of seasonal activities. No time to fit in the gym? Stay active in your events! Try ice skating, cutting down your own Christmas tree, or walking around a holiday market.

Most importantly, remember to enjoy the season and surround yourself with friends and family. Creating a well-rounded exercise program will help you stay on top of your goals while still taking advantage of seasonal festivities. Have questions? A NIFS trainer can help set you up for success!

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

Some people in this world are really good at staying committed to something they have started, but there are many others who struggle with meeting a goal or expectation that they have set for themselves, then actually following through with it to completion. It can be a challenge to hit those markers if you cannot seem to stay committed to something, which in turn leads to discouragement, a sense of failure, and feeling defeated.

The 5 Goal-Setting Tips

If you find yourself needing to restart your fitness plan all the time, take a few minutes to read these 5 tips that will help you to achieve what you want.

• Track your stuff. A handful of things are lumped into this category when I say your “stuff”: food, workouts, weight, body fat, measurements, and the list goes on. Tracking fitness—where you started and what you are doing—will allow you to see progress over time and keep you committed to what you originally started.
• Write down your goal. After you have your goal(s) written down, post it someplace that you can be reminded of it constantly, such as on the fridge, on the mirror, in the car, or at work. Find a place that it will stare you in the face and not allow you to bury it in the “someday” fitness bucket list file.
• Establish some accountability. This looks different for each individual. Maybe it’s an actual accountability partner who is invested in your goals, or maybe it’s being accountable to yourself through writing stuff down, keeping a fitness journal, or using a fitness tracker to push yourself. Whatever it is that will keep you accountable in the times that you are struggling to get done what you need to do, be sure to find that and begin implementing it right away to see yourself succeed.
• Join a fitness challenge. Many gyms or even wearables have fitness challenges throughout the year that you can take part in. Be sure to find one and sign up for it right away. These challenges are typically built to get you into the gym a certain number of times per week or keep you on an exercise schedule. Don’t be afraid to fail; sign up for one and keep yourself going!
• Make it a habit. One of the best ways to ensure that you meet your personal fitness goals or expectations is to make them healthy habits. When something is a habit in your life, it’s not forgotten or pushed off to the side. Make exercise a habit in your life so that it won’t be compromised when your schedule gets hectic or your responsibilities increase.

If you have been struggling to meet your fitness goals, following these simple steps will get you back on track, and staying on track, in no time. Find out what works best for you and make it a habit.

This blog was written by Amanda Bireline. To read about the other NIFS bloggers, click here.

For years, people have been setting goals and logging their workouts to help them stay on track with their health and fitness aspirations. Back in the good old days, people would bring their workout notebook and pen to the gym and write down the exercises they completed, the weather, the lift of the day, tracking personal bests, etc. Tracking workouts has never been easier with the growth in technology and wearables in the fitness industry.

6 Advantages of Using a Fitness App

While some may still enjoy the old-school notebook method, allow me to share the benefits of using an app, like the NIFS app, to help you do the very same thing.

• Automatic synching: Wearables directly sync with apps, so you don’t have to do anything manually. Whatever the app may be, you can usually sync your Fitbit, Garmin, or other wearable device directly to it. Then when you are in range, your workouts will automatically upload into your phone and onto the app. This makes for very simple tracking of your workouts—in fact, it’s effortless!
• Personal accountability: No matter how committed you are to your fitness, everyone needs some personal accountability to themselves and their plan/goals. Having an app allows you to set goals and keep yourself on track to meet them in a realistic amount of time.
• Progress: It’s no secret that as you keep yourself on track and set smaller achievable goals, you will see progress. Utilizing an app will allow you to tangibly see those progress gains as you log your new personal best.
• Motivation: There’s nothing more motivating for the exercise logger than to write down your new heaviest lift, fastest mile, highest caloric burn, or longest workout. Logging workouts in an app and being able to look back on how far you have come and what goals you have met will keep you motivated and on track.
• Free: We cannot forget to mention that there is no cost for an app like ours at NIFS! No purchasing an app, notebooks, or losing a box of pens a week at the gym! Simply download the app and you are ready to roll!
• Easy: With a feature like X-capture, all you have to do is snap a photo of the console of the machine you are on or the workout you just completed on paper, and within 24 hours it will be logged into your workouts. And if you forgot to add in your workout when you were at the gym, you can always go back and add it after.

Try the NIFS App

Maybe you have found your favorite app to log your workouts, whatever that may be; using a phone makes it so much easier than logging it into a notebook. If you haven’t taken time, download the NIFS app and enjoy many benefits aside from the ones that are listed above. Some of those include: using your phone to scan in at the desk, monthly challenges with great prizes, setting goals, logging workouts, utilizing deals and finding out extra things that may be going on at NIFS, and receive push notifications for important updates!

Download the NIFS app now at the app store or Google Play!

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

It’s time to change our mindset.

“Our mindset” refers to every individual who has ever had one slice of pizza too many and subsequently tortured themselves on the treadmill because of it. Exercise is not punishment and should not be viewed as such. If you consistently and begrudgingly plan your workout routine around your indulgences, fitness becomes an irrational afterthought. A healthy lifestyle includes both enjoying the sweeter (or more savory) things in life, as well as enjoying a sweat session for the benefits of fitness. Your body is built to be listened to, and practicing a balanced lifestyle will help you reap not only better health, but also performance benefits.

Turning Your Mindset Toward Rational Fitness

Instead of being mad at the alarm clock, rolling out of bed, and dragging yourself to the gym, find an activity that brings you joy. If a 6am spinning class makes you actually want to get out of bed, go ahead and rock it, but if it doesn’t, don’t be afraid to try something new. Anna Maltby, Director of Health and Wellness at Refinery29, says it best: "It's about focusing on the wonderful things that exercise does for you so it makes you healthier, it helps you sleep, it gives you less pain, and puts you in a better mood ... and makes you live longer (2016).” If your current exercise habits are leading you to dread your time spent being active and not appreciate how good it makes you feel, it is time to reevaluate your mindset.

In order to change your mindset and think about an exercise program more positively, you must first cultivate your intent (or create a goal). Think about the desired outcome and the reasons behind your decision to develop an exercise routine. If you can connect your intent with a statement or even an item, the days when motivation is hard to find will eventually get easier and become habitual, no matter what you ate the day before! Don’t hesitate to take the class you are interested in or pick a workout you love just because everyone else isn’t doing it. Adhering to newfound goals and focusing your intent is the beginning of a lifelong wellness journey.

Three Tips for Motivation

Once you find your reason why, self-motivation is often the biggest hurdle. Following are three great strategies to facilitate and guide you to approaching exercise in a positive way.

• Do the small things well. When writing down your main goal, also include 1 to 3 micro-goals that will help you keep track of your progress. Make sure to take the necessary time to learn the movement before moving on to the next, more difficult progression. This will also help you build confidence in and out of the gym.
• Claim your autonomy. Hold yourself accountable for your routine. Develop and establish the authority to control your workout schedule while also being flexible. Work meetings, family events, or social activities happen and it’s okay to rearrange without beating yourself up about it.
• Stay positive. It’s easy to be swept up in stress and forget why you started your journey in the first place. Create a gratitude journal and write at least one thing you are thankful for each day. Don’t forget to reflect on the goodness that surrounds you.

No matter what your mindset toward exercise has been in the past, you can always make a change today!

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

With busy class schedules, homework, exams to study for and papers to write, not to mention wanting to have something of a social life, trying to stay fit in college can really be a challenge. On top of this, many students hold some form of a job where they work between 10 and 25 hours on any given week. Whether you are an undergrad or graduate student, the same thing applies. When all this stuff is on your plate and the schedule continues to fill up, one of the first things that tends to get pushed to the side is getting to the gym!

Here are five tips that will help you stay fit during your education.

1. Schedule Your Workout

Just like you schedule a time to write a paper or study for an upcoming exam, do the same for a time to work out. If you use an agenda or a mobile calendar, set aside at least 30 minutes to be active during your day. Many studies show that those who exercise on a regular basis actually get better grades and have more concrete, focused study habits.

2. Bike or Walk to Class

Whether your campus is small or large, simply biking or walking to class can help to keep you fit. Plan your day to leave enough time so that you can make the bike ride or walk to class and still get there on time. If you do happen to commute far enough that you must drive to campus, try to leave your car parked further away so you can bike or walk the rest of the way to class. Additionally, you can take some time to walk or ride after lunch, before the next class begins or at the end of your busy school day.

3. Watch Your Diet

Healthy eating on campus can be one of the biggest challenges for students. Due to the demanding schedule and often being on a “time crunch,” it’s easy to simply just grab and go, with thoughts of nutrition going out the window. But by simply watching your diet and walking, you can keep yourself more fit without much effort. Try to pack your lunch choosing healthy foods to eliminate the fast food stops and be certain to carry around a water bottle to drink as much water as you can throughout the day for proper hydration.

4. Find a Workout Buddy to Help Get You to the Gym

There are many benefits to working out with others. Having a workout buddy or small group that plans to meet at the gym on certain days will help you to stay on track. If you have the accountability as well as someone banking on you being at the gym, you are far more likely to actually get there and get the work done. Find someone with similar workout goals and interests and start planning to go together.

5. Use the Gym as a Study Break

Everyone needs to take a break from studying. Set a schedule where you use one of those breaks to get over to the gym for a workout. It will allow you to focus better, clear your mind, and be ready to get back to it once you are done. Study for a few hours, take an hour to get your workout in, and then get back to it!

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Regardless of your level of education or area of study, adding in a workout will benefit you in more ways than just staying fit. If you are having some trouble trying to fit in exercise with the busy demands of school, try to implement these five tips!

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

“I don’t need to join a gym; I work out at home.”

“I have videos I watch when I want to work out.”

Do these things sound familiar? I hear it from people I talk to all the time. There is a place for everybody at the gym; and in fact, there are many good reasons that you should join one! I am here to give you the top six reasons why you should join a gym or fitness center.

1. Community

When you join a gym and you go at the same time each day and each week, you start to see some familiar faces. The gym has one of the best communities around that you can be a part of. Everyone is welcoming and working toward the same goals: to get fit in some way or another. It is an encouraging and motivating place to exercise. And I know from personal experience; some of the individuals I have worked with have met lifelong friends at the gym.

2. No Distractions

At home, there can be many distractions to interrupt your workout. Your dog licking you in the face while doing pushups, the laundry buzzer going off in the middle of your yoga, or someone knocking on your door in the middle of your squats can all be frustrating and get you out of your workout groove. Luckily, the gym doesn’t have any of those distractions (sadly, no dogs). You can get your workout accomplished in peace without the potential of having 100 other things get in the way.

3. Accountability

As I mentioned in the “Community” section, when you join a gym and go at the same time every day, you usually start to see some familiar faces. If you do not come for a while, they will question where you have been, and possibly will even call you to check in and see if everything is going okay. The gym environment, from personal training to small group training, helps to hold you accountable for coming into the gym. No one wants to hear, “Hey, I haven’t seen you lately,” when they walk into the gym. The relationships you build with other members and the staff help hold you accountable for your health and fitness goals.

4. Friendships

Some of the best friendships start in the gym. This is something that you won’t encounter if you stay at home for your exercise. Asking someone for a spot or joining a class is a great way to kindle a friendship that may end up lasting a very long time. Good workout buddies are hard to find, but a good place to look for one is in the gym.

5. Trainers

At home, you may have a video telling you what to do and taking you through a workout, but at the gym, you get the real thing. Whether you are in a personal training session, a group fitness class, or just taking advantage of the trainers walking the floor, there are fitness experts around who can answer your questions.

6. Fun

The gym is a fun place to work out. Who doesn’t want a little more fun in their life? Some people claim that exercise is not fun; I totally disagree with that statement. There are plenty of ways to make exercise fun. Come into the gym and find out for yourself! This is not to mention the fact that the plethora of equipment available to use at the gym is much more than what you typically have at home.

Come try the gym today. We’d love to have you experience all of the six things listed above. Try us for free for 7 days! Click here to find out more.

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

 It’s triathlon season and 2016 program participant Allison Anderson is coming back for another round. Many people come back to try something a second time, and for Allison there was no question whether she was going to tri again!

I took some time to talk with Allison about her experience with the NIFS Tri-Training Program and what inspired her to do it. Take a few moments to hear what she has to say.

What made you decide to
join NIFS Go Girl Tri-Training Program?

I saw the Go Girl training advertised on the NIFS Instagram. I immediately thought, "I can swim, I can ride a bike, and I can run/walk 3 miles. Let's do this!" The training was intense, but it prepared me for what was ahead. I was also interested because it was an all-female race. It seemed a little less intimidating than competing in a male/female triathlon.

What was your favorite part of the training?

Swimming! I was a swimmer in high school and was missing the workouts. The swimming aspect of the tri was the deciding factor for me. I was ready to take on the challenge again.

What did the group training program offer you that you wouldn’t have been able to do on your own?

The training program offered a full training plan, the opportunity to find others that were around the same level, and information on appropriate nutrition and food choices.

Who would you recommend this training program for?

This training program would be great for any woman interested in participating in a triathlon. There are multiple levels of intensity, so it is appropriate for everyone. The NIFS staff is helpful with all levels, encouraging beginners and challenging veterans. 

Do you have any recommendations for those in the training program?

Have fun and follow your training plan. Following the training plan to a t will help you be as successful as you can. Making a friend who works at the same pace is encouraging and gives you accountability to keep working out, even when the whole group isn't working together. It's also nice to see that someone is working toward the same goal as you are. 

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If you are a woman looking for a new challenge like a triathlon, or maybe you’re a seasoned veteran in triathlons but are looking for a training group, the Women’s Triathlon Training Program may be just what you are looking for!

Spaces are limited! Register now so that you don’t miss out!

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