In my earlier post, I talked about asking questions to get at true motivations behind wanting to be more fit. 

The answers to those questions will fall into four broad categories: appearance, performance, feel or move better, and major health issues.

Goal: Looking Better

Appearance is the most common and strongest of all of the motivators. One of my Russian coaches thought of it as frivolous. He referred to it as “wanting to look better naked in front of a mirror,” but yet its power can never be underestimated. Bodybuilding strategies are the most common route, but the newer athletic-inspired approaches to training will also produce that desired appearance—with the added benefit of a more functional strength for daily life activities.

Goal: Performance

Performance means strength and conditioning for a purpose. That purpose may be for sports, military, police, fire, etc. However, in the general public, Special Ops–inspired training and functional training have become very popular in the belief that this type of training will help them reach higher levels of both strength and conditioning, and can be found in various programs like Boot Camps, CrossFit, and so on. Sport Performance gyms have also grown exponentially across the country in the last decade as parents invest in whatever it takes to improve their children’s athletic careers.

Goal: Feeling Better

Feeling better becomes the primary goal when the barnacles of aging reach critical mass. The idea of chasing body beautiful and seriously improving athletic performance fade as the need to “just keep moving comfortably in one’s body” dominates awareness. Wear and tear of the joints (arthritis), loss of muscle mass (sarcopenia), and serious body fat increases (caused by the great American diet combined with little activity) lead to a whole host of life-quality issues that exercise and diet can greatly improve.

Goal: Alleviating Major Health Issues

Major health issues require their own individual approaches to strength and conditioning. Experienced and well-educated experts know the correct approaches for their area of expertise, and the uninformed should not guess at them. Heart disease, MS, COPD, cancer, diabetes, stroke, and brain damage, for example, are very serious issues but life quality can be improved with the right guidance and proper effort.

When There Is More Than One Issue

As complex as individuals can be, you may find their situation to be a combination of the above categories, and therefore they must be ranked in order of importance. Training is also a process along a timeline, so there must be flexibility and the willingness to adjust the program as training progresses.

The “how” to train will be born within the answer to “why” someone is seeking fitness. For any real success, the “why” question must be answered honestly. As stated above (and worth repeating), a technically correct workout could be a total waste of time, money, effort, and perhaps could even be dangerous if the training program doesn’t match the individual’s needs and motivation.

One last comment regarding this issue. There have been many attempts throughout the years to create a universal definition of fitness, design workout programs to address each fitness component of that definition, and then sell the concept that if one truly wanted to be fit (by their definition), one would have to train according to their program. I am sure these attempts started out to be sincere efforts to make Jell-O solid, but morphed into profit-producing ventures with corresponding business agendas (see this post with more philosophy on separating good fitness and nutrition advice from bad).

Please remember, the Fitness Holy Grail is a myth. There is no one perfect workout and the definition of fitness is relative to who is asking and why. I suppose that in some situations that wrestling in Jell-O could be fun, but wrestling with Jell-O is not. First establish your goals and then clearly understand your motives. The proper training program will evolve as a natural result of that process.

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

The concept of defining fitness seems simple at first glance, but like Jell-O^®, the definition of fitness appears solid on the surface until you grab at it and realize that impression was wrong. Both will get messy while they ooze in all directions.

Fitness is truly in the eye of the beholder—or more correctly, in the vision of the motivating ego. Something about one’s current status is unacceptable and the ego wants it changed. This fitness change generally becomes a quest to be bigger, faster, stronger, or prettier. Basic movement problems and health issues are other major driving forces to seek improved fitness.

What Is Your Goal?

Many times, when I ask clients about what they expect to get from their investment of time, money, and sweat in exercise, I usually get, “I want to be more fit, of course,” which to them is the universal hall pass for answering all fitness questions. They’re thinking, “After all, everyone knows what it means to be fit. Don’t they?” Well, they don’t and that’s the problem. Are we talking about serious weight loss, bodybuilding and shaping for esthetics, training for athletic and job performance, correcting serious medical issues or movement deficiencies, etc.?

Strategies for each goal are very different. A “good” technical workout may very well be the “wrong” workout for a particular goal because of individual needs. Therefore, before any program can be developed, everyone must agree on what exactly it means to be more fit and what goals they are try to reach. Without a target, it is easy to wander around aimlessly in the forest of fitness options with a bloody forehead from banging into the many workout trees.

All-You-Can-Eat Fitness Can Lead to Gluttony

A trainer is also responsible for providing a more expansive view of exercise and fitness, which is generally beyond the fitness education and experience of most of their clients. This task is much like a waiter explaining a menu to a new restaurant patron. Although this step is necessary to arrive at the best program design, this additional client education can create another problem called the all-you-can-eat fitness syndrome.

As in the famous scene of the enormous man in the restaurant in Monty Python’s The Meaning of Life, when presented with the menu, he reads it very carefully, hands it back to the waiter, and says, “Yes.” When people become more aware of what fitness can provide, they want it all. But the body cannot do it all, at least not equally as well and certainly not all at once. If you remember the scene, the patron did eat the entire menu worth of food, but when offered a small after-dinner wafer, he exploded. Fitness gluttony has a price, as well, which usually comes in the form of poor results and, of course, the higher risk of dreaded injuries.

What Do You Really Want?

Whether you are a trainer responsible for the health, fitness, and safety of your client or an individual fitness enthusiast who has taken on the arduous task of training yourself, the meaning of fitness for that individual and for that moment in time must be clearly defined before an appropriate fitness program can be developed. The fastest shortcut to this meaningful foundation is by going directly to what is truly motivating the desire for change, the ego.

It is a rather simple process. Keep asking the following question until you arrive at the real answer: “What do you really want to get out of your investment of time, money, and sweat in exercise?”

However, there are two rules: The answer cannot be, “I want to be more fit,” and each answer is followed by the question “why?” until a satisfactory answer is reached. This “why” will reveal what is actually motivating the fitness quest and will also serve as the motor to keep driving the quest when progress slows or when there are setbacks. The combination of “what” and “why” forms a strong foundation for developing an effective exercise program.

In my next post, I'll talk about the categories that the answers fall into, and how to start thinking about the right training program for each goal.

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

Being someone who loves to run, especially outside, I understand the challenge of trying to keep up my motivation during those “indoor months” that have suddenly crept upon us. As is typical for the winter season, Americans report exercising less frequently. And, just from October to November, adults who reported exercising 30 minutes, three or more days a week, drop off as much as 3 percent.

So how can we stay motivated for winter workouts? Here are a few ideas:

1. Try something new that you have been putting off. Have you ever walked by the Zumba® class and thought, “Hmm, that looks like fun. Maybe I should go in and give it a try? Nah, I’ll go outside and run instead.” Or what about that spin class that you’ve been eyeing since you started coming to the gym? Find a class or an indoor fitness challenge that you have been interested in trying and have just continued to put it off.
2. Build a personal workout calendar. With the hundreds of apps out there these days, this should be one of the easiest things to do. There are several that you can look up online, but check out the Workout Plan app if you need a good place to start. If you are a NIFS member, you can utilize our fitness assessment and exercise prescription at no additional cost. If you work out at another gym, see what services they have to offer to help you come up with a plan that’s right for you. No matter what you choose to do, have a plan in place and follow it to keep yourself on track.
3. Find activities that you enjoy. One of the keys to staying motivated throughout the winter is to find things that you enjoy doing. You have to pick things that interest you and keep you wanting to come back to the gym. Maybe there is a program that you watch on TV every Tuesday night. Try coming during that time and watching it on one of the cardio machines. Or consider a weight training program or yoga that you have been putting off all summer long.
4. Get a workout buddy. Finding someone to work out with you will really help those long winter months go by faster. If you have an accountability partner to meet you at the gym, that will help to get you there consistently.
5. Sign up for a race. There are plenty of indoor events that you can sign up for, or register for a race during the spring to keep you in check. I know there are indoor triathlons within the Midwest that are a fun challenge to try if you have never done one before. You can always sign up for a race in a warmer state as well and make a little trip out of it.
6. Try other outdoor activities. With all this being said, we don’t need to become hermits and lock ourselves indoors until May. Give some things a try that you haven’t done before, like snowshoeing, cross-country skiing, downhill skiing, and running. These things can all be just as fun if you are dressed properly!

I hope this list has given you some new ideas for exercising during these winter months! Find something to keep you motivated and continue to train hard. Don’t let yourself become one of those statistics in the study by letting exercise fall by the wayside during the cold months.

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

For people new to fitness, creating a healthy body image can be as challenging as creating a workout or diet plan. What do we consider healthy and why?

Unfortunately, for the majority of our lives, Americans have been shown and told through various media what it means to be healthy. This heavy load of misguided information can lead individuals down the road to anorexia, depression, low self-esteem and unhealthy choices. The obsession with body image can be overwhelming, but with good advice, a smart goal set in mind, and a positive attitude, you may have a clearer path to fitness prosperity and healthy living.

Change Your Attitude

As cheesy as it may sound, the first thing you will want to do to reprogram your outlook is to list a minimum of 10 good things about yourself that have nothing to do with appearance. Then set some realistic goals, keeping in mind that you should not compare yourself to others in that we are all given a completely unique set of DNA and are different. Fad diets only work in the short term, provide little to no answer and can compromise your health by creating a “yo-yo” effect.

Tools for Getting Started on Your Fitness Journey

In moving forward with your program, there are some tools that can be very effective and healthy to get you on your way. For individuals wanting to know how many calories they should consume in a day, there is the Resting Metabolic Rate test (RMR for short). The RMR test can tell you if your calorie intake is too much or too little for what your body and goals require.

For the scale obsessed, I suggest a much healthier option, the BodPod, which measures body fat percentage and composition. Your body composition is linked to health; risky high body fat percentage is linked to various health issues such as heart disease and diabetes.

Yet another option could be meeting with a registered dietician (RD). An RD is educated and trained to help you excel in your goals using wiser diet and nutrition choices, along with exercise. Find out more about NIFS nutritional coaching options.

With all the pros of having a positive body image, including improved self confidence, lower stress and a healthier body, the only question is, “Why didn’t I start sooner?” Your first step to fitness prosperity lies right in front of you. Take a chance with a new outlook and just be you.

Start your new journey right with a free fitness assessment at NIFS.

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

Wearable fitness technology is definitely the latest thing in the health, fitness, and wellness industry. With several recent studies focusing on the negative effects of sitting and a sedentary lifestyle, it seems as if these wearable fitness gadgets are getting even more hype than ever. These gadgets can track the number of calories you burn, how many steps you take, every single move you make, and even the quality of sleep you get each night. Are these super-fit tech toys really the key to getting fit? Or is it best to stick to the advice of a trusted health and fitness professional?

While it’s always best to work with a certified health and fitness professional and your doctor when making changes to your activity level, wearing fitness tech gadgets definitely has a lot of benefits. Because I LOVE to be in the know with just about anything on trends, I had to get a fitness tracker of my own to see for myself. Here is what I learned.

1. Users become aware of their ACTUAL current activity level.

These fitness trackers give users a great picture of where they are with their current activity level. I will admit that when I started to wear mine, I was pretty shocked to find out that even though I exercise or try to move my body in some way every day, there are days where I still struggle to reach the recommended 10,000 steps per day.

2. Goal setting is key.

While I was surprised to learn that I needed to step up my game (literally) in the number of steps per day I was taking, my fitness tracker made it easy for me to set realistic goals and track my progress. I know what my numerical goals are, and it’s easy for me to check my progress throughout the day.

3. Getting in an hour workout isn’t enough.

Okay, so I’m not advocating over-exercising here, but I am promoting getting up and moving around throughout the day. It can be so easy to get sucked into e-mail, a project at work, or whatever else you have going on in your day. When we get sucked into these projects, hours can go by without us taking a single step.

After using my fitness tracker to assess where my daily movement was and setting some personal goals, I know that I need to take movement breaks each hour in order to reach my goal. Not only are these movement breaks necessary to achieve 10,000 steps a day, but I have found that I’m more productive in the 50 to 60 minutes that I spend working on a task, and I am more focused after I come back from my movement break.

4. Community helps keep users accountable.

While this may not appeal to everyone, with many of the fitness trackers there is a community element involved. You can share your successes through social media and you can follow along with other people using the devices. Personally, I like to keep my information private, but I think this aspect can be great for some people!

5. Fitness trackers provide extra motivation.

Constant sight of the wristband is like a constant reminder of the goals that you set for yourself. For me, it’s motivating when I see the wristband and a reminder to follow through with the commitment that I made to myself.

While there are so many benefits to using these wearable fitness trackers, there are a couple of things to remember before you rush out to the store to purchase a tracker for yourself.

• These trackers are not exact. While companies have done their best to ensure accuracy, nothing is perfect and you have to keep that in mind and leave a little room for error.
• It’s also important to remember that simply wearing the device will not make you fitter or healthier. You must act on the goals that you set in order to see changes.
• It’s also important to remember not to let the numbers take control of your life. If you find you are putting your fitness and workouts before your personal relationships or you are getting injuries from your workouts, you may want to step back a bit. It’s important to listen to your body and do what is truly making you happy.

I have loved wearing my fitness tracker, as it has helped me to gain activity throughout my day, which was my main goal. While I meet the required amount of exercise each day, I still do quite a bit of sitting, which is now being called the new smoking. Reaching my goal each day makes me feel good and motivates me to continue to work hard to stay healthy while enjoying life.

Be Active Stay Healthy!

This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen. Meet our other NIFS bloggers.

If you’re like me, cabin fever is already starting to set in, and we are barely into the winter season. This is the time of year that I start to think about what races I want to focus in on for the upcoming year. I find it a great way to stay motivated and focused on my training when it’s not my favorite time of year to train.

I always consider three main questions before I pull the trigger and sign up for my first “big” race, and plan out my training program accordingly. Evaluating these things has helped me to create realistic and attainable race goals for the upcoming season, and I hope that it can do the same for you.

1. How is my year looking?

There are years where training for races can be a top priority, and others where it may be secondary or on down the line depending on what else is going on. I try to think forward and determine how much time I can and want to realistically dedicate to race training with everything else that is going on in my life. Some things to consider when thinking about this include your work schedule, vacation schedules, interest in other hobbies, taking classes, and family obligations, among many other things. Knowing these things and thinking about them as they relate to training can help you get a grasp on what you can fully commit to. Obviously, sometimes other things come up, so always know it is okay to deviate from the plan when life happens.

2. Where is my fitness today?

A late fall or holiday race can be a great reality check for how you are doing with your training currently. Even if you are a little rusty, doing a race around this time of year will really tell you where you are at (whether you like it or not). If you have stayed in stride and had a great fall season, maybe it is time to consider pushing yourself a bit harder this spring by trying to go faster in your next 5K or racing a longer distance. Knowing where you are at in your training today will help you make a realistic goal for next year.

3. Was I healthy this year?

This may be the best question you ask yourself. Racing is a great way to accomplish a personal goal or get in touch with your competitive side. It is easy to get so caught up in a race goal that you neglect to take care of yourself and your health suffers. Looking back over the last year and thinking about any injuries or other health issues that may have been an effect of your training can help you to make an educated goal for the next year. Maybe you were injured because you did not have time to train correctly for that marathon, or you had a terrible diet because you spent so much time training that you ate anything that was convenient and easy to get your hands on. Maybe you are currently injured and will have to start back into racing a bit more slowly than normal. These are just a few examples of how training can negatively impact your health, but I suggest considering these things when planning for your upcoming race season.

***

Setting a goal now is a great way to get your year started off right and help get you through the winter training months with a realistic focus and plan. Whether you are thinking of completing your first race, training for the same race you run each year, or looking for new racing opportunities, setting a realistic and attainable race goal with an appropriate training plan is the key to success.

Cross the finish line with us this Spring! The 25th Annual Mini Marathon & 5K Training Program starts January 21–May 6, 2015. Training is at 6pm at NIFS downtown. Register today online!

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

Along the way, I have learned that fitness and wellness can seem quite complicated. Various mentors, self-described gurus, professors, doctors, and muscle magazines have provided us all with enough quick fixes, miracle workouts, and “sound” advice to help us become the person we want to become (and also fill an encyclopedia). Probably the best advice anyone has given me would be the old saying, “Find something you love to do, do it, and do it well.” If you do not love any form of fitness, whether it is ice hockey or Zumba, at least find something that you can put up with, such as outdoor hiking or gardening, and do it well.

There can be any number of pieces to a puzzle, but we will focus on three. While missing puzzle pieces make it harder to see the big picture, having no puzzle pieces makes it impossible to see your potential outcome. On the other hand, with all three pieces of this puzzle in place, there is no reason you will be unable to fulfill your goals and realize your potential.

The Pieces of the Puzzle

Here are the pieces:

1. Nutrition: Most importantly, you should be aware of the number of calories you are consuming each day, how frequently are you eating, and the quality of food you are eating. There are registered dietitians who specialize in nearly every aspect of wellness, whether it is for weight loss or sports nutrition.
2. The Workout: Comprised of both resistance training and cardiovascular work, we always seem to think this is the hard part, but it can be easier than you think. Think about how many hours there are in a week (168). Then think about how many hours you are recommended to exercise each week (a minimum of 2.5). Also, you have a built-in support network when you work out with friends, and especially with instructors there to help along the way. (Here are more reasons to work out with friends or a group.)
3. Recovery: Recovery is not always associated with the big picture, but it’s equally important. This encompasses everything from getting a good night’s sleep, to getting a massage or foam rolling, to proper hydration. Really, all that matters here is readying your body properly for another workout, maximizing your potential, and decreasing chances for injury.

The Pieces Work Together

Getting back to the puzzle analogy: If I were to have an amazing two-hour workout but then followed it up with gas station pizza and then pulled an all-nighter with my buddies, I’m probably not going to see results. That example goes without saying, but there are plenty of distracters out there to sabotage your puzzle and big picture.

Focus on your weakest puzzle pieces and try to make them one of your strengths. Understand that there will be slipups and hiccups along the way, but ultimately, if you can find the three puzzle pieces of the fitness analogy, there will be very little that stands between you and fitness prosperity.

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

If you are like the majority of Americans, your work is strongly reliant on the use of computers, smartphones, webinars, and other electronic devices and digital technology. Along with this, the use of social media, text messaging, and email to interact with our friends and family is also at an all-time high—not to mention the number of hours spent in front of a television. With the combination of these things, the need to unplug from our technology has never been greater.

Fitness Centers Are Full of Technology

Take a look around your fitness facility or your home gym and count the number of devices that incorporate technology, along with the technology that you carry on yourself while you exercise. Your cardio pieces probably have a television; your gym may have an electronic device that tells you which machine to move to next, or even an electronic personal trainer. Along with this you have your smartphone attached to your arm listening to music; checking email; and texting your friends, family, and colleagues telling you how many more steps you need to take. It is time to unplug!

Get Outside and Unplug!

With all of this technology constantly bombarding me, I find that one of the greatest perks about going for a run outside is actually being able to unplug from all of this. It is one of the few opportunities left in my day where I can truly unplug with no distractions. Not only do I get to enjoy the weather and scenery, and reap the health and fitness benefits, but now I also get a break from technology! Don’t get me wrong, I enjoy all of the benefits that technology has brought to our world, but I still believe that having time away from it and actually interacting with others needs to be a priority.

Being unplugged has also brought me closer to friends and introduced me to new friends who share my passion for being active. Sure, I still send my running buddy a text message or give her a call, but it is generally to arrange a time for us to meet for our next run, where our real conversations happen.

I know what many of you are thinking: “There is no way I could run without my music!” Yes, listening to your music does count and I know many of you like to “zone out” with your music, but try running without it for a few weeks. The first few runs will feel very off, but after a week or so I guarantee you will start to enjoy taking in what is around you and enjoy the break from the constant stimulus that technology feeds you all day.

My advice to you is to use running or walking outdoors as a means to unplug from technology, and use that time in your day to either be with yourself and take in the outdoors or spend it with others who also want to be active and are looking for a way to unplug. If you think going for a run or walk on your own is boring or that you need music as a distraction, consider joining a training group, where you will have the opportunity to run and walk with others, bringing back social interaction outside of technology. You would be surprised by the number of connections you can make if you take some time to unplug and interact with others.

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

The fall season is probably my favorite time of year. The weather is just how I like it, crisp and comfortable during the day and cool at night. The colors that arrive with the turning of the leaves are a demonstration of how creative Mother Nature can be. There is another phenomenon that takes place during this time of year that I anticipate all summer long, and that is FOOTBALL!

This is the time of year that all levels, from peewee to the pros, are padding up and participating in a game that I have loved and played my entire life. I took my first snap when I was 5, and the game has been a part of my life ever since. From the time I was an undersized defensive lineman, a coach, and now as a super fan, football has provided so many fond memories and learning opportunities.

With football in full swing, I find myself thinking of the times I spent in two-a-day practices, Friday night games, and early Saturday film sessions. Flash forward to my time as a coach of some very talented young men as they got started on their football journey as I did so long ago. Through all of these experiences and all of these years being around the game of football, I have learned so much about so many aspects of life that I have carried with me, and which has had tremendous impact on my life. Lessons of character, hard work, and being part of something bigger than yourself are ones that I would have never learned in a classroom. I would like to share with you the top 5 lessons I have learned from being around this great sport of football.

Setting Goals

Preseason was a time to set goals for what we wanted to accomplish as a team for that season. We would usually post these in some fashion that acted as reminder of what we were working so hard for. This was a very important step toward our success and I was lucky enough to have coaches who held the standard of knowing what you want to accomplish, writing it down, and keeping it visible. Of course my goals are much different these days, but the process is still the same. Write down your goals and make them visible as a daily reminder of where you want to go.

Be On Time

This should go without saying: punctuality says a great deal about you as an individual. A huge lesson I learned is that you don’t let coach beat you to the practice field. You were to be strapped up and ready to go at the start of practice, or you were given a choice of “up/downs” (you know these as burpees) or “gassers.” Either one was not very fun in full gear. To this day, I get pretty anxious if I feel I may be late for whatever it may be. I learned long ago that it is always better to be waiting on whoever I am meeting with—not the other way around. Burpees still are not very fun!

The Bigger the Dream, the Better the Team

During my last season as player, our team was nicknamed “The Dirty 30,” and it was a name we embraced fully. This name had nothing to do with us playing “dirty”; it illustrated our small team of 30 varsity players doing what it took as a team to reach our pinnacle. We all played a role in any successes—or failures, for that matter. We embraced that responsibility as a team, and we worked together to make us better. What I learned then is something that is apparent to me every day: you can’t do it alone. I talk a great deal about forming your “Power Circle” and using those like-minded individuals to help you succeed in life in any capacity. Making the others around you better and being more excited about their successes than your own will always pay huge dividends.

Don’t Be Afraid to Make a Mistake

“Fly around and don’t be afraid to make a mistake” was a phrase I heard a lot during my days as a player. Being in your head too much and holding back for fear of missing an assignment or failing usually led to missing that assignment and failing. More importantly, it would rob you of the opportunity to learn. I learned a huge lesson in those days, that success is a result of failing. In his book Sometimes You Win, Sometimes You Learn, John Maxwell defines adversity as the catalyst of learning, and problems are opportunities of learning. If you blow an assignment on one play, in a matter of seconds you get the opportunity to learn from that mistake and not commit it again on the next play. That’s learning, and it’s that learning that leads to success. Mistakes are inevitable in life, but growth is optional. Don’t shy away from risk; embrace it.

Being Yelled at Is a Good Thing

One of the biggest lessons I learned playing the sport I love so much is that when coach is yelling at you, it’s a good thing. I remember being told a few times that when coach stops yelling at you, that’s when you should be worried. At the time, I thought my coach was crazy for saying that, because it was never fun when coach got inside your facemask and ripped your head off.

But soon after leaving the game and moving on with my life, I realized what my coaches meant. They believed that I was better than I was performing at that particular moment, and they were not going to let me quit or be satisfied with mediocrity. So when coaches would stop yelling at you, it meant that you might have peaked and their help would more than likely not make you better. I know it may sound weird, but I think it’s okay to be told “you suck” (not actually, of course) from time to time. It gives you a little knot in your stomach, and it’s that knot that makes you want to be better. I think it’s when we lose that knot in our stomachs that we have, at some level, given up. If you have lost that knot in your stomach, reevaluate some things and find a coach to call you out now and again.

There are countless other lessons I gained from playing the great game of football. These are the top five that, without learning them, I wouldn’t have been able to accomplish what I have thus far. Nor would I understand that learning and growing are no way near over. I hope you were able to gather some takeaways from the lessons I have described. If nothing else, please leave with this: Never Be Satisfied!

To see how NIFS can help you train for any competitive sport, click here to learn more.

This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Everyone is demanding you give 100 percent effort on this exercise program or that workout plan. We say (or you hear), “You need to give 110 percent to achieve results. Or even better, “You’re nothing if you don’t give me your all.”

Your entire life, the pros keep hammering the same things. But what if you just can’t give that 100+ percent? My guess is it will kill your motivation, and you will not give any percent. This article is for all of you who are so far from being a “workout junkie” that you would not know a dumbbell from a kettlebell. (A kettle-what? Yeah, just as I thought.) So I ask you: If you give 95 percent effort, isn't that better than 100 percent of nothing?

Yes, 95 Percent Is a Lot Better Than Nothing

Think about this:

• If you put only 95 percent of a tank of gas in your car, it will still run, right?
• In school, if your kid brings home a paper with a 95 percent on it, it will still be an “A,” won’t it?
• If you eat only 95 percent of the food you order in a restaurant, you will be full, won’t you? (And you will actually save yourself many unnecessary calories.)

The Other 5 Percent

What about the other 5 percent, you ask? Well, I just want you to smile. Yes, you read correctly. Just smile. Be thankful for what your body just gave you. Your effort will be “A” work, and that smile will do wonders for your stress levels.

Smiles are generally divided into two categories:

• Standard smiles, which use the muscles surrounding the mouth.
• Genuine or Duchenne smiles, which engage the muscles surrounding both the mouth and eyes.

Previous research shows that positive emotions can help during times of stress and that smiling can affect emotion. Here’s what you will do: Move your arms and legs, hold your core (plank), and get your heart rate up. Give 95 percent of your effort; and when that is done, give yourself 5 percent of a big ole smile!

See my previous blog post from our Fit and Forty Plus (Fabulous) series and get yourself moving. You will soon be ready for the next step: THE WORKOUT JUNKIE (or not).

Reminder, before starting any exercise program, make sure you get a checkup from your doctor. If you do any moves that cause pain, please stop and get medical advice.

Good luck, and make your 95 percent your best, and your 5 percent smile so big we can’t wipe it off!

This blog was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. To read more about Kris and NIFS bloggers click here.