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NIFS Healthy Living Blog

Score Big with Balanced Super Bowl Nutrition

GettyImages-1820045959As the Super Bowl approaches, it’s time to gear up for one of the most exciting nights of the year. Did you know that Americans consume over 1.4 billion chicken wings on Super Bowl Sunday? It’s the ultimate food celebration, but it doesn’t have to derail your nutrition goals. Whether you’re hosting a watch party or attending one, food is a central part of the celebration. While it’s tempting to dive headfirst into endless chips, wings, and nachos, you don’t have to sideline your nutrition goals to enjoy the game. You can savor your favorite snacks without feeling guilty—just a few smart swaps and mindful habits can make a big difference!

Build a Balanced Lineup

Your Super Bowl plate is your playbook for success. Aim to fill it with a balance of protein, healthy fats, and carbohydrates. Here’s how to create a winning lineup:

  • Protein: Grill up chicken skewers, turkey meatballs, or lean beef sliders.
  • Healthy Fats: Pair hummus with colorful veggie sticks, or serve guacamole with whole-grain crackers.
  • Carbs: Add a pop of color with a fruit platter or a vibrant quinoa salad.

Small adjustments, big wins!

Lighten Up the Classics

Super Bowl staples don’t have to be calorie bombs. Consider baking wings at 400°F for 40 minutes, tossing them in olive oil, garlic powder, and paprika for a flavorful crunch without the fry. Swap sour cream for Greek yogurt in dips for a high-protein, creamy alternative. Making nachos? Load them up with black beans, diced tomatoes, and shredded lettuce for extra fiber and nutrients. These small tweaks can keep your favorite dishes flavorful and balanced.

Stay Hydrated

Between the excitement of the game and all the salty snacks, it’s easy to forget to hydrate. Keep water readily available, adding slices of lemon, lime, or cucumber for a refreshing twist. If you’re drinking alcohol, try alternating each drink with a glass of water to stay balanced and alert. Sipping slowly and setting a drink limit can also help you stay in control.

Control Your Portions, Control the Game

With so many tempting options, it’s easy to overeat. Start by filling a small plate with your favorite choices, focusing on variety and balance. Try using smaller plates to trick your brain into thinking you’re eating more, or sit away from the snack table to avoid mindless grazing. Eating slowly and savoring each bite can help you feel satisfied without going overboard.

Final Play

Enjoying the Super Bowl is about more than just the food. Focus on the camaraderie, the game, and the commercials. With these tips, you can have a winning night without compromising your health goals. Let’s cheer for your team and your wellness—a true victory on and off the field!

Topics: healthy eating balance fun friendship

DEKA: The Decathlon of Functional Fitness

What is DEKA?

From the creators of the Spartan Race, DEKA is the ultimate test of strength, endurance, and grit. Known as the "Decathlon of Functional Fitness," DEKA is quickly gaining popularity in the fitness community.

The word "DEKA" comes from the Greek term meaning "ten," representing the ten zones of the competition. It’s inspired by the ancient Greek decathlon, which tested overall athleticism. However, what sets DEKA apart from other functional fitness competitions is its accessibility for every skill level. Before fitness became synonymous with bodybuilding, protein shakes, and Pilates classes, it was simply a means of "survival." People engaged in fundamental movements like lifting, carrying, pushing, pulling, jumping, climbing, as well as rowing, skiing, and cycling. DEKA integrates these primal movements into its design, making it a great option if you’re looking for a new competition to train for.

DEKA Format and Zone Sequence

The DEKA competition consists of 10 zones, which progressively increase in difficulty, focusing on full-body movements towards the end.

  • DSC_1048ZONE 1: 30 RAM Alt Reverse Lunges
  • ZONE 2: 500M Row
  • ZONE 3: 20 Box Jumps/Step Overs
  • ZONE 4: 25 Med Ball Sit-Up Throws
  • ZONE 5: 500M Ski Erg
  • ZONE 6: 100M Farmer’s Carry
  • ZONE 7: 25C Air Bike
  • ZONE 8: 20 Dead Ball Wall Overs
  • ZONE 9: 100M Tank Push/Pull
  • ZONE 10: 20 RAM Burpees

These zones are based on fundamental functional movements, making them easy to learn without requiring extensive instruction. Whether you’re looking to improve endurance, learn new movements, test your athleticism, or simply get moving, our DEKA classes at NIFS are the perfect fit for you!

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Topics: group fitness functional training fun cross-training DEKA

5 Reasons to Get a Workout Buddy: Motivation & Accountability

_68R1966.jpegWhen it comes to working out, the first weeks are usually great. You are excited to get to the gym, and you love the feeling of exercising. Once the “honeymoon” stage of your new workout routine is over, it gets more challenging to get to the gym: your bed is just too comfy in the morning, or you have extra work at the office that prevents you from going in the evening.

Reasons to Find Someone to Exercise With

It’s easy to cancel your gym session with yourself. That’s why it’s important to find a workout buddy. Here are five reasons why everyone needs to go find a workout buddy.

  1. Accountability: When someone is counting on you to meet them at the gym, it’s a lot harder to skip. Having the accountability of a buddy always keeps you going. On days when it’s hard to get out of bed early in the morning, you don’t want to skip because you know your partner is waiting on you.
  2. Fun: If you aren’t someone who loves exercise, maybe a workout buddy is just what you need to keep you coming into the gym. Having someone with you who can make you laugh will make exercise more enjoyable. Going through an intense workout alone is never as fun as having someone right next to you working hard and making you laugh.
  3. Variety: When you have to come up with your own exercises all the time, they can start to get a little repetitive. If you and your buddy take turns picking the workout, it will change things up. You both might enjoy different types of exercise, so the variety will keep each workout from getting boring.
  4. Motivation: When you exercise alone, there is no one beside you cheering you on between sets. It’s encouraging to have someone with you saying “You can do it” in the middle of your set; sometimes that’s just what you need to hear to finish out strong.
  5. Competition: If you are someone who thrives on a little healthy competition, you definitely need a workout buddy. You will always be competing with your workout buddy. If they move up in weight, you don’t want them to drop the weight back down for you, so you push yourself to go up. If you are running, you push yourself to go longer so that you don’t make your buddy stop.

How to Find a Fitness Friend

Having someone to work out with makes a big difference in the quality and frequency of your exercise. Ask a friend to join you, check out these apps, sign up for group fitness training, or try these other ways of finding a gym partner.

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

Topics: motivation group fitness accountability competition workout buddy variety fun