NIFS Healthy Living Blog

Winter often brings challenges like colder, shorter days and packed holiday schedules, making it tempting to skip workouts. But staying motivated is possible with a few adjustments! Here are some effective strategies to help you stay on track and feel your best throughout the winter months.

Tip #1 Less Time, More Effort

When time is tight, go for workouts that pack a punch. High-Intensity Interval Training (HIIT) is an excellent choice, alternating bursts of intense activity with short recovery periods. A 20-minute session can deliver the same benefits as an hour of moderate exercise, making it perfect for busy days.

Examples of HIIT Workouts

• At Home: Circuits with burpees, mountain climbers, or squats.
• In the Gym: Alternate treadmill sprints with rest periods.
• Outdoors: Hill sprints or even a snowball fight to burn calories and have fun!

Tip #2 Schedule Your Exercise

Consistency starts with planning. Treat your workouts like appointments—add them to your calendar and make fitness a priority.

Ways to Fit Exercise Into Your Day

• Mornings: Energize your day with an early workout.
• Lunch Breaks: Take a brisk walk or hit the gym.
• Evenings: Relax with yoga or gentle stretching.

Remember, what gets scheduled gets done!

Tip #3. Make Fitness Social

Combine movement with social or family time. Winter is the perfect season to turn gatherings into active events.

Ideas for Active Social Plans

• Winter Sports: Go ice skating, skiing, or snowboarding.
• Outdoor Adventures: Try sledding or snowshoeing with friends.
• Indoor Fun: Dance parties or trampoline parks keep things lively.

Even a family walk after dinner can keep everyone moving and connected.

Extra Tips for Winter Motivation

• Dress for the Weather: Wear warm, moisture-wicking layers for outdoor workouts.
• Stay Indoors When Needed: Explore at-home fitness apps or virtual classes.
• Set a Goal: Train for a spring event or work on mastering a new skill.
• Reward Yourself: Celebrate milestones with new workout gear or a cozy spa day.

Winter might make fitness a little trickier, but it also opens up opportunities to try new activities and rethink your routine. With these tips, you’ll stay motivated and reap the rewards of staying active all season long.

Looking for more help to stay motivated this season? Our certified personal trainers are here to help you every step of the way. Book a consultation today and take the first step toward your fitness transformation!

Knowing the importance of exercise and maintaining a healthy lifestyle is always positive progress to becoming your best self, but getting your family and friends on board with this commitment can be a challenging task. If you want to encourage your loved ones to incorporate exercise into their daily routines, here are some tips and strategies to help you motivate them.

• Lead by example: Setting a positive example is the most powerful way to inspire others. Demonstrate your commitment to a healthy lifestyle by consistently engaging in exercise and making nutritious choices. They may be more inclined to follow suit after seeing your dedication to working on yourself and your lifestyle.
• Make it fun: Other people might see exercise as a chore; however, it can be an enjoyable activity. Encourage your family and friends to participate in activities they genuinely enjoy, whether it's dancing, hiking, playing a sport, or even trying out new fitness classes together. Fun makes fitness sustainable!
• Set realistic goals: Help your loved ones establish achievable fitness goals. Whether it’s running a certain distance, losing a specific amount of weight, or improving overall health, having clear objectives can motivate them to stay on track.
• Create a supportive environment: Foster an environment that encourages exercise. Create a home gym space, stock up on healthy snacks, and incorporate active outings into your social plans. Surrounding your loved ones with opportunities for fitness makes it more likely they'll join in.
• Educate and share information: Share articles, videos, and success stories related to fitness and its benefits. Knowledge can empower your loved ones to make informed decisions about their health. Offer to answer questions and provide guidance when needed.
• Be flexible: Recognize that everyone's fitness journey is unique. Be open to adapting to their preferences and schedules. Encourage them to find a routine that works for them rather than imposing your own.
• Hold each other accountable: Partner up with family and friends for workouts. Exercising together provides motivation because you're less likely to skip a session if someone is counting on you. Consider friendly fitness challenges or competitions to keep things interesting.
• Celebrate achievements and use incentives: Celebrate their milestones, no matter how small. Whether it's completing a week of consistent workouts or reaching a fitness goal, acknowledging their achievements reinforces their commitment. You can use incentives like a post-workout treat, a movie night, or a small reward for reaching specific goals to act as short-term motivators.

It’s important to always remember that the journey toward a healthier lifestyle is personal and unique for everyone. Your role is to provide support, encouragement, and a positive environment. Ultimately, the decision to embrace exercise and a healthier lifestyle lies with your loved ones, but your influence can be a powerful catalyst for positive change. By using these strategies, you can help them take those crucial first steps toward a happier, healthier life.

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

If you’re like me and absolutely love listening to music and discovering new artists, genres, etc., then I could bet that you most likely listen to music while you exercise. Combining music and workouts has become a common practice among fitness enthusiasts because it can provide a boost of motivation and energy for when you’re testing your one-rep max or just taking a brisk walk outdoors. However, in this blog I will discuss the potential drawbacks of listening to music during a workout/training session and, hopefully, it will make you think about how music (or no music) plays a role in your training.

Pros

Improved Athletic Performance

Music can help get you through some of your toughest workouts by improving your endurance and mentality and reducing perceived exertion. Finding the right playlist or song that fits with the intensity and tempo you plan to conquer will increase your chances of completing the exercise. (See some songs that NIFS trainers recommend here).

Mood Booster/Motivation

There’s nothing wrong with listening to your favorite workout jams to boost your mood and prep for a successful lift, run, or walk. In fact, listening to your favorite song(s) or playlist will improve your mentality going into the workout by significantly boosting both your motivation and confidence. Before I work out, I ALWAYS play my favorite songs to boost my mood and let my body know, “Hey, it’s almost time to work out and it’s time to get motivated!”

Decreased Chance of Fatigue

Listening to music improves your physical and mental endurance. Essentially, with music, you’ll most likely be able to lift more, run faster, and work harder. For example, say you’re doing a tempo run at a steady but challenging pace. Finding a playlist that matches your pace or cadence (steps per minute) will help you keep that mental toughness and complete the run.

Cons

Dependency

For some athletes (powerlifters, for example), listening to music during their big lifts may be beneficial for successfully completing the weight. However, if those athletes are training for a specific powerlifting meet that doesn’t allow the use of personal music or playlists, those athletes will most likely have a disadvantage. On the other hand, as a runner who completed a half marathon in May, I was able to use and rely on music to get me somewhat (still can’t believe I finished…wow) to the finish line. Overall, it depends on what you’re training for and the expectations of your game, meet, race, etc.

Decreased Athletic Performance

I know, yes, I did say music can aid in improving one’s athletic performance, but we must think about what kind of athlete we’re dealing with. For an Olympic lifter, powerlifter, or endurance athlete (runner, cyclist, etc.), music can be used without significantly disrupting their athletic performance. However, a gymnast or athlete training in calisthenics listening to fast-paced and upbeat music wouldn’t be ideal since their training relies on coordination, stability, focus, and balance.

Distraction (Technique, Safety, Form, etc.)

Music, especially if it's immersive, can divert your attention from maintaining proper form or technique. This distraction is risky when performing exercises that require precise movement patterns. It's essential to remain mindful of your body's alignment and ensure that music does not compromise your workout effectiveness or increase the risk of injury.

Overall Boredom

While music can be entertaining, it may not always be sufficient to combat boredom or monotony during long workout sessions. Relying solely on music for stimulation might not provide the variety and mental engagement needed to stay motivated over time. It's important to incorporate a mix of exercise routines and seek other sources of motivation to keep your workouts interesting.

The Bottom Line

Listening to music while working out can have numerous benefits, including increased motivation, enhanced performance, and improved mood. However, it's crucial to be mindful of potential safety concerns and avoid dependency on music. Finding a balance that suits your preferences, exercise goals, and safety considerations is key. Experiment with different approaches and find what works best for you to optimize your workout experience!

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS blogger, click here.

Running with others is one of the most effective strategies for creating a running habit and continuing it. The social benefits of running are among the biggest reasons why runners start and stick with running. Whether you’re running with one friend or a running group, here are some ways you can benefit from group running.

• You’ll have group role models. People naturally start to adopt the habits of those around them. Spending time with other runners will help you form a running habit because you’ll start to mirror your running friends’ habits.
• You’ll motivate each other. With a running group, you get regular encouragement. Members encourage each other at races and during long runs. You’ll be more motivated to stick to your training because you’ll hold each other accountable. It’s harder to skip a workout when you know others are waiting for you.
• You’ll feel a sense of belonging. Being part of a cohesive team can you give a sense of purpose and help you make new and meaningful connections.
• You’ll get creative stimulation. It’s fun to share ideas when running with a group. You can bounce ideas off your running friends and ask them for advice.
• Your performance will improve. Everyone flourishes with a little healthy competition. When you’re running with others who are pushing you to run faster and harder, it’s easier to take it to the next level. When running alone, you may be tempted to cut your workout short; when others are depending on you, however, you’ll want to do the entire workout, and maybe even a little extra.
• You can network. Running with people you know is a great way to network and build your professional relationships in an informal way. You’ll develop a camaraderie with other runners that’s difficult to replicate in an office or other work setting. Building and strengthening relationships through running may lead to a new job or other opportunities. Many runners have found new jobs or made important professional connections through running.

This blog was written by David Behrmann, NIFS Health Fitness Instructor.To learn more about the NIFS bloggers, click here. 

Let’s be real. We aren’t always motivated to work out, and sometimes it’s hard to find that motivation. It’s even harder to find motivation when you don’t even enjoy exercise. It’s important to learn why getting active is so important, and it all starts with changing your mindset about it.

So Why Exercise in the First Place?

There are hundreds of good reasons why it’s important to stay active, but here are a few reasons that you might not know of.

• Exercise charges you up. Thirty minutes or more of vigorous exercise releases endorphins to the brain, giving you energy and an intense natural high. This can help you have more energy for your everyday activities and keeps you going.
  
• Exercise can help your positivity. Studies show that exercise is a great way to help manage depression. It not only releases endorphins, but it also helps clear your mind of stress, confusion, and worry
• Exercise can help with your social life. Exercising with others who are going to the gym for Group Fitness classes can be a great way to meet new people and help each other stay motivated.
• Exercise helps you sleep. Working the body and clearing the brain ensures a good night’s sleep. It can help regulate problematic sleeping patterns.

Switch Your Mindset

The biggest key to staying motivated with exercise is trying to switch your mindset. If you really dislike the idea of exercise, you need to switch the way that you’re thinking, or you’ll never get up and get active. Start to think of exercise as “being active” or “feeling healthy.” A great way to start is to increase the overall amount of movement and activity in your day. For example, you can start by walking 10,000 steps per day. You also don’t have to work out in a gym. Of course, gyms are useful and have a lot of equipment, but some days you can go outdoors or ride a bike. You can also try yoga or dancing as another method to stay active. At NIFS, we offer a variety of different Group Fitness classes to fit your needs and wants, so you are never bored or tied down to one form of exercise.

Small Steps

Sometimes you just have to take small steps to keep motivated. For instance, laying out your workout clothes or packing your gym bag the night before can remove several barriers in the number of decisions you need to make the next day. Or you can even have your gym bag in your car ready for the next day! You can also give yourself achievement awards, such as your favorite drink or new workout shoes. Use it as your motivation to get your workout done so that you can reward yourself with something you enjoy. Maybe you can even try a lunchtime workout. This will allow you to mix it up with some outside lunchtime training, and it can be an awesome way to experience natural light in your workout. Consider taking a brisk walk around the block or doing a quick HIIT workout before you go back to work.

Find What Works for You

The key is to really find what works for you. What might work for someone else might not be the right fit for you. Your health is your journey, and sometimes you must personalize it to make it worth it. Continue to try new things until you make your workout routine a habit. Remember that it’s okay to take rest days. But always get back up and fight the next day.

This blog was written by Emily Lesich, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

With the holidays coming up, it can be easy to get caught up in the busyness of it all. From Thanksgiving to Christmas, we are bombarded with festive meals, holiday parties, sweet treats, and family gatherings that simply interrupt our normal routine. The holiday season is one of the most difficult times to stay motivated to be healthy. Not to mention the fact that it is several degrees cooler and I would rather hibernate than go out to the gym. Plus, many of us travel to visit family and friends and we are just not close to our gym.

I know that I personally struggle with all of these things, especially because the food around the holiday time is absolutely my favorite. To really get myself into the right mindset, I follow these five tips to make sure I can keep my health and fitness at the level I want it to be at.

1. Maintain the right mindset.

Staying motivated won’t be possible unless you start out with the right mindset. Go into the holiday season determined and dedicated. Do not make excuses when it comes to working out. Make sure that it is really a priority for you and something that is attainable.

2. Make a schedule.

Making a plan and workout schedule ahead of time will make it a lot more difficult to make excuses when the time comes. If you are prepared, you are more likely to get it done. Take a look at your schedule and write down the times that you will be able to get in your workout session.

3. Make it a family activity.

If you are struggling to find the time to balance working out and also spending time with your family, make getting exercise a family activity. For example, my family goes out and walks together, takes fun exercise classes together, and even runs fun holiday-themed 5Ks together. Not only are we working out, but we are making memories as well.

4. Switch up your normal workout.

You can add new exercises to keep it new and exciting. You are less likely to get bored with something that you are working on improving. You can also include more HIIT workouts that will help you achieve a lot in a short amount of time.

5. Know that you don’t always need a gym.

During the holidays, you are more than likely going to be traveling a lot and may not be by a gym. Doing body-weight exercises or using at-home items to lift can be a useful temporary solution when you are away. Try some of these exercises and workouts.

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Even though it's the season of giving, be sure to not give yourself a hard time. Some days a workout just won’t happen, and you may find yourself consuming more calories. We have to remember to be gracious to our minds and our bodies. Being too strict on yourself can cause you to burn out and even create unhealthy habits. Make sure you understand your balance so that you can live your best life.

Happy Holidays and Happy Fitness!

This blog was written by Emily Lesich, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

Group fitness classes are fitting for many people because the classes provide participants with predetermined workouts led by highly motivated instructors in a group setting. The niche of group fitness is constantly evolving. Classes in the category of group fitness look a lot different than they did 10 or 20 years ago. Not only do the classes look different, but they are more diverse than ever. Many participants use group fitness as supplementation for a typical workout at the gym because all you have to do is show up. Ease of participation coupled with the accountability of other members makes group fitness classes a unique environment.

NIFS takes pride in its group fitness offerings. This is why I want to share a little more about the three P’s our instructors prioritize in every class.

Prioritizing Purposeful Education

Educating members by encouraging them to attend workouts in complementary categories to get the most from their workouts while protecting their bodies.  

Group fitness classes are goal-oriented. No matter the format, every class has a goal that falls into one of these categories: endurance, strength, flexibility, or toning. A balanced group fitness schedule for a participant could look like this:

• Monday: Les Mills Core and BODYPUMP Express
• Tuesday: Cycling
• Wednesday: Vinyasa Yoga
• Thursday: Tabata and Core n More
• Friday: Yoga
• Saturday: Cycling

Prioritizing Positive Experiences

Group fitness is a community. Studies have shown when you work out with others, there is a level of trust formed that enables people to be vulnerable and push each other to reach fitness goals. 

Encouragement within the group emphasizing small victories within classes makes the environment positive for participants. Our main goal is to make sure everyone feels good after their workout here at NIFS.

Prioritizing Participation

Group fitness cannot be group fitness without a group. NIFS instructors make participant needs and wants a priority. If a class time is not working to maximize participation, we edit it. Monthly revisions to the schedule are common to test and try class times and formats. 

Whatever works for participants, works with us. Additionally, these are unprecedented times; this is why a majority of our classes take place on the basketball court. We know how important mirrors are when checking form in group fitness classes, so we bought safe, glassless mirrors specifically for group fitness. Participation is the heart of group fitness, so the more the better. Come join us!

Come work out with us. Joining is easy, and once you’ve committed, the community is for a lifetime.

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

Group fitness is so much more than doing the same workout as everyone in a group of others. Research on people who participate in group fitness classes has shown that participants work harder in a group setting than they do in solo workouts because of their subconscious thoughts.

Find Motivation and Accountability

There is a driving force within group fitness that makes you think that if the person next to you can push through something such as the challenging 45-second plank, you can too. Group fitness classes are a safe space where participants can push themselves to complete a workout alongside others who are right there with them. When a participant completes the challenging metcon of the workout alongside others, they inevitably feel a sense of community or connectedness because they did that together.

If I were to describe the type of culture present within group fitness, I would say group fitness classes are comprised of motivated individuals who use positive social stimulation to make their workouts better.

Meet Likeminded People and Work Together

Group fitness for many is a crucial aspect of their daily socialization. Friendships made in the gym are strong because of the shared fitness. Sharing a hobby with someone can be the foundation of a great friendship outside of the group fitness atmosphere. Friendships within the world of group fitness can be a healthy motivator to work harder in every workout. No matter your strength or fitness, there is a place for your within group fitness. Everyone there has the same goal as you: to complete the workout and have a good time doing it. Don’t be afraid to share your goals with the group because, in the end, you'll have more friendships and workout buddies to conquer challenges with.

Your Workouts Are Already Planned for You

Another pro of attending group fitness classes is that you do not have to think or plan your workout. Just show up and allow our certified instructors to lead you through a structured warm-up, killer workout, and dynamic cool-down. In addition to a planned workout, the instructors are also there to cue you into the correct form to prevent injuries and push you to get the most from your workout. What more could you ask for? You get a free workout plan, motivation, and a group of like-minded individuals to do it with you!

Check out our monthly group fitness schedule and try a new class today either online or at NIFS!

This blog was written by Payton Gross, NIFS Group Fitness Coordinator. To learn more about the NIFS bloggers, click here.

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.