NIFS Healthy Living Blog

Choosing the right foods for healthy eating can be a challenge. Life is busy and sometimes the thing that gets left behind is a well-balanced meal or snack. We want to help you change that! Studies show that individuals who have to be accountable for their food choices lose more weight and keep it off than those who attempt to do it alone.

Often when you are motivated to make a weight loss change, the first thought is to cut out your favorite foods that you are worried you eat too much of. Or you start eating salads every day for lunch and dinner. 95% of people who lose weight will gain it back. The successful 5% of people learn how to eat a balanced diet that includes ALL foods!

My Nutrition Coach is a new app specifically created to help our members develop a healthy plan for food choices, while also providing consistent support to help educate and develop good lifelong habits. 

How to Use the App

When you sit down to eat, just snap a picture of your meal. You can also add your beverage, your mood, and your hunger level. At midnight your entries will be uploaded, and the next day you will get feedback and suggestions from me, NIFS Registered Dietitian Angie Scheetz. Videos, handouts, and suggestions for how to reach your personal wellness goals will also be sent your way, giving you more resources to achieve your nutrition and fitness goals. 

Quick and Effective Nutrition Feedback

This program is quick and easy, and on average should take only 5 minutes per day, but the support, feedback, and resources you will receive throughout the program are equal to a personal, weekly nutrition consultation in traditional programs.

Don’t underestimate the role that proper nutrition plays in your health and fitness. If you are interested in signing up for this program or want more information, please email me at ascheetz@nifs.org or call me at 274-3432, ext. 239. I look forward to working with you!

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

Cue DJ Jazzy Jeff and the Fresh Prince because it is summer time—FINALLY! This is the time of year when we get to enjoy more sun and more fun, and smiles and laughter are abundant.

With the energy level rising as the temperature rises, we tend to look for new and fun ways to challenge ourselves somehow in our lives: decluttering the house (a must, by the way), updating the landscape, spending more time with the kids, or taking on some kind of physical challenge to help keep you moving forward. 

Tons of events are popping up all around with the arrival of the nice weather, designed to challenge any and all fitness levels. Finding the physical challenge that is right for you is a fantastic way to spice up your current fitness routine and challenge your limits, perceived or actual. 

Besides some of the obvious physical benefits from creating and completing a fitness challenge, such as improved body composition and an increase in strength and endurance, accepting a fitness challenge can provide so much more. Here are just a few.

Inspires You to Return to Your Drive Toward Excellence

It can be easy to lose some fire over the course of a long year. Even the most committed fitness enthusiast (yours truly included) can be unable to find the drive sometimes to stay vigilant in striving to improve. Taking on a new challenge can provide the spark that will reenergize your commitment to excellence.

Establishes a Timeline

One important characteristic of a well-stated goal is to have an established timeline to reach it. Without a specific date for completion, it is not a goal; it is a dream. If the challenge is on a certain date, and you have 6 weeks to train for it, you have yourself a well-defined timeline. This will not only allow you to complete your current challenge, but also hammers home this important concept of a timeline for future goals.

Incorporates New Movements and Modes of Training

If you are planning on taking on a challenge that you have never done before, there’s a very good possibility that you will have to perform brand new movements and adopt a new training idea. This could be just what your body and mind need to push your limits to create new ones.

Creates Powerful Personal Bonds with Fellow Athletes

The power of working with a group of likeminded individuals is colossal and life changing. When you take on a challenge together, the relationship that will be formed is long lasting and built on mutual respect. I have seen countless strangers join together to complete an event or training program, only to become the best of friends and continue to work toward improvement.

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

As a fitness professional, I have had the honor and the privilege to work with some amazing women over the past decade. Strength, passion, and a focus on excellence are just a few of the characteristics that I have witnessed women displaying day in and day out, and I have gained strength and motivation from them. So when I was asked to join some of the strongest fitness minds on the planet to celebrate and inspire some of the women of our wonderful Indianapolis community, it was a no-brainer. I’m IN!

Using What You Learn

I have been attending seminars and fitness summits for some time now. I love them, because I absolutely love to learn. I have gained so much from attending different events, but mainly I have learned that you have to be a lifetime learner, no matter what you do vocationally or personally. 

Inspiration and motivation are served up in buckets at these events, and you can’t help but get amped up about the impact we as fitness pros have on people. I always return from summits refreshed, revived, and ready to rock. My Group Training warriors know when I go to these events and prepare for when I return from them. They know that we are going to take it to the next level and learn some very cool ideas. I just can’t wait to get back and share what I have learned. I believe that when you catch fire, you just can’t help but to spread it. 

A Preview of the Event

Unlike any other event in our great city, the Indy Women Fitness 2015 event is designed for women of all fitness ages (from enthusiasts to those just starting out) to come and learn, train, and be inspired on their journey to greatness. The event will be held July 18, 2015 at NIFS. One of the keynote speakers for this event, Molly Galbraith, puts it best by saying that “unleashing the inner wonder woman” inside all women will be a side-effect of attending this event. Molly is the co-founder of Girls Gone Strong and dedicates her life to the education and empowerment of women everywhere; I really look forward to meeting and working with her.

Mike Robertson, our other keynote, will be breaking down many fitness misconceptions and teaching how to transform cookie-cutter exercise programs into individual-driven programming. I have attended one of Mike’s presentations and walked out of it having gained so much in so little time. Mike’s partner in crime, Bill Hartman, will be covering “Butts & Guts”; I love that title, by the way. Bill will be speaking the truth about what strategies and principles are actually effective in building “strong abs and a shapely posterior.” These two guys are fountains of knowledge and are sure to lay it all out for you.

The NIFS Presenters

Our very own Kris Simpson dives into those daily habits that women may fall into which negatively affect posture and increase pain. Kris will cover strategies to help you shoulder the load of your daily tasks to maximize productivity in the real world and in the gym. One of the super members of NIFS, Buffy Linville, will be discussing the habit of a new normal and ways to stop sabotaging your health and fitness. Buffy is a complete story of health and fitness success and will explore what has worked for her and what will work for you.

As for me? Presenting and public speaking is something I truly enjoy! Since I have been attending different seminars and summits over the years, it has been my ultimate goal to be one of those presenters and be considered good enough to rub elbows with the best in my field. Through many opportunities leading up this July 18th event, I have been honing my skills for this awesome chance to join a team of great presenters and impact our community. It truly is a dream come true to take this first of many steps to be one of those great presenters I have revered for so long. 

I am so excited to cover what an effective, movement-based, and fun program will look like for any woman at any level of fitness. Consistent with what I love to do, we will start the session moving and not stop till that bell rings! We will cover everything from warm-up to metabolic finishers and grab a taste of everything. By no means will this session be exhaustive, but will certainly cover the crucial basics of any program.

If you are a woman searching for some direction, new to fitness or looking to take your health and performance to the next level, you won’t want to miss this event. Join me in the excitement of learning, training, and being inspired to be a better you! Early bird pricing runs through June 18, 2015 and you will receive $100 off the registration cost.

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

NIFS would like to highlight Brian Kumle, one of the recent graduates from its 14-week Ramp Up to Weight Loss Program. This program provides individuals looking to lose weight with the extra tools that they need to take off pounds and keep them off—without compromising their health—by focusing on healthy eating, exercise, and accountability. The program includes one-on-one training sessions, coaching sessions, fitness evaluations, appointments with our registered dietitian, and guidance along the way. Read about what the program has done for Brian.

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I’m a designer here in Indianapolis, originally from Leo, Indiana. I graduated from Herron School of Art and Design last year.

WHY DID YOU JOIN THIS PROGRAM?

I joined this program because, at the time, I was the heaviest and most out of shape I’ve ever been in my life. I was an athlete in high school and regret each day that I haven’t maintained a body even close to what it was. So I needed a change and to go outside my comfort zone.

SOMETHING YOU HAVE ENJOYED:

I really enjoyed the variety of the workouts and having a little fun doing them. I don’t respond well to being just ordered around, and Emily was very helpful in not only teaching me technique and purpose, but also maintaining a chill AND hardworking atmosphere.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

Something that definitely surprised me was how much body fat I lost in just 14 weeks*. It wasn’t astronomical, but it was more than I expected.

FAVORITE EXERCISE FROM ONE OF THE WORKOUTS?

Love/Hate: The sled push or the medicine ball ab circuit was a love/hate relationship.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM (OR DO YOU HOPE TO ACHIEVE)?

I got a great start in losing the body fat and gaining a bit of muscle*. I also learned a ton of exercises that will definitely help me going forward and make working out exciting.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

Reverting back to old habits on the weekends and struggling to get the ball rolling again after that as well as having to work AFTER work. I learned that even a highly intense 30-minute workout is better than nothing, and that even if I can’t work out on a day, I can still control what I’m putting into my body.

HOW DO YOU STAY MOTIVATED?

Just thinking of what I will look/feel like in a month, 3 months, 6 months, a year if I keep working harder and harder. And, of course, looking in the mirror.

ANY OTHER THOUGHTS YOU WISH TO SHARE:

Just a lot of thanks for all the guidance and resources the program and Emily provided me. THANKS!

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

This blog was written by Emily O’Rourke BS, HFS, Weight Loss Program Coordinator at NIFS. To find out more about the NIFS bloggers, click here

Pre COVID, NIFS held their Annual Powerlifting Competition, putting some of the strongest individuals in the building on display. Members and nonmembers alike, come together to celebrate strength and fitness by performing three lifts with the hopes of reaching the highest total weight possible. The three lifts performed are the squat, bench press, and deadlift. Each competitor performs very well and the hard work they put in until competition day is evident.

But what is powerlifting? Sure, the deadlift, bench press, and squat give you an idea of what you do, but what is the true makeup? With all of the different varieties of resistance training and weightlifting around, powerlifting is sometimes a term that leaves people confused. Are you powerlifting or are you training for power?

If you are training for power, more than likely you are using explosive exercises that require a high degree of speed to complete. In a physics sense, power equals work divided by time. This means that a speed element is vital in the production of power. Olympic lifting utilizes this notion. The hang clean, power clean, snatch, and others require a high bar speed in order to develop the maximum amount of “power” possible. Without speed, the chances of success during these lifts are not as high.

If you compare the lifts that were performed during our powerlifting meet to the aforementioned Olympic lifts, the difference is obvious. The deadlifts, squats, and bench presses that were performed during our meet were not fast. In fact, the majority of them were slow. As long as the lift was completed with the proper form, it was a success. Speed did not play a role in the success or failure of each of those three lifts.

Although powerlifting does leave some a little confused about its definition, there is no doubt that the individuals who participate in them do possess the ability to generate a high amount of power. For these specific events, though, speed does not matter.

So the next time you set up your squat rack or load your bar for the deadlift, think: are you powerlifting, or are you training for power?

For more about the benefits of powerlifting, see this blog.

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

I’d like to take a few moments to highlight a member of the NIFS Lifestyle Program. This program provides extra guidance and observation to individuals with chronic medical concerns. NIFS’s Lifestyle Coordinator communicates with the participant’s physician about their progress and helps them plan workouts geared to their specific medical needs. Take a few minutes to read about Kim Flowers and learn how this program has changed her.

SHARE YOUR STORY OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I am 48 years old and have been a member of the Lifestyle/Scholarship Program at NIFS for about five months. Currently I am on dialysis three times a week and am awaiting a kidney transplant. Due to diabetes I lost my leg, but I am coming to NIFS to turn all of this around and get healthier in all aspects of my life! My goal is to get back to work as a social worker once I receive my kidney.

SOMETHING YOU HAVE ENJOYED ABOUT BEING IN THE LIFESTYLE PROGRAM:

I have enjoyed getting out of the house and learning different ways to exercise. Even with the limitations that I have physically, I have enjoyed seeing how much I am able to do that I didn’t think was possible. Working out, something that I have not done in the past, is giving me more overall energy. It is helping me to get stronger, and helping me in my everyday tasks, which sometimes are difficult with a prosthetic.

SOMETHING THAT YOU HAVE LEARNED OR SURPRISED YOU:

After getting my general fitness assessment, I learned and was surprised at the amount of fat I have in my body and that could cause me to have serious health issues. I am learning ways to work on getting my body fat to a more acceptable level.

FAVORITE THING TO DO FOR A WORKOUT:

All of it! I really do enjoy everything that we do. Though some things are harder than others and really stretch my abilities, there is not one thing that Amanda has me do that I don’t like. I really enjoy working out with Amanda and it has made a difference in my life.

ACCOMPLISHMENTS SO FAR:

I am able to do exercises that I was not able to do in the beginning. I have also increased my endurance. Being on dialysis and having a prosthetic makes it challenging to keep up my heart health, but I can tell when I am walking that I am able to last a lot longer than I could before*.

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

THINGS LEARNED FROM YOUR TRAINER ALONG THE WAY:

I have learned about better eating habits, how to use the machines at NIFS correctly, and how to make exercise a part of my life.

WHAT KEEPS YOU MOTIVATED:

This is something that I want and that I know I need to do in order to help myself. It is helping me to take steps to my goal of getting my kidney and starting a new life.

I have really enjoyed being a part of the Lifestyle/Scholarship Program at NIFS. I am so thankful for the opportunity to participate in something that without others’ help I would not be able to do. Even once I hit my goal, I want to keep going! I want to say thank you to every person who helps to make this program possible.

NIFS Lifestyle/Scholarship Program

One component of the Lifestyle Program is that there is a scholarship opportunity for those involved. Many of these people have physical limitations and are unable to work. NIFS has a scholarship fund on a needs basis, allowing participants the opportunity to get the help and guidance they need. Currently NIFS funds 16 scholarships to program participants.

To help sustain our current scholarships and increase the opportunities to fund additional ones, NIFS organizes an annual auction. We need your help to continue to provide this gift to those who need it! Please consider bidding in the seventh annual online auction.

Visit the auction website beginning November 24 at 8:00am and concluding on December 15 at 8:00pm and see what great items you can bid on!

For questions about the Lifestyle Scholarship program or the online auction please contact Amanda Bireline at 317-274-3432 ext. 219 or abireline@nifs.org.

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

It is that time of year again…the holidays are coming up fast! Life gets extra chaotic for many of us this time of year, and good fitness and nutrition habits are at a high risk of slipping.

The good news is that NIFS is here to help you keep from slipping too far down this slippery slope during the holiday season! We are happy to offer two different programs that are FREE to all NIFS members during the months of November and December year after year.

Maintain Not Gain

Give yourself a little bit of extra accountability by signing up for Maintain Not Gain. This program incentivizes members to maintain their weight throughout the holiday season. With group workouts every two weeks, weekly emails packed with nutrition and fitness tips to keep you engaged, and prizes for those who maintain or lose weight during the duration of the program. There is something that everyone can benefit from by signing up for this free program. Don’t miss out on this experience and mark weigh-in week on your calendar for November 1 to 7.

The Rowing Challenge

All in good fun, the rowing challenge never disappoints for a good competition year after year! It is pretty simple: pick a team and ROW! The team that rows the most meters per person and the team with the highest total meters rowed earns bragging rights as team winners. Joining a team is an excellent way to ensure you are getting in some extra bouts of cardio and caloric burn during the busiest time of the holiday season, which means you are earning yourself some leeway to have a little more room to indulge. Your team will be depending on you to row towards the win!

Look to sign up for a team November 10 to 23.

Free Fitness Assessment

Along with both of these programs, this is a great time of year to take advantage of your free fitness assessment and exercise plan from our team of Health Fitness Specialists. If you are looking for a new routine or just need a little more guidance we're here to help you.

Don’t let the holiday season get the best of you this year. Your fitness and nutrition habits do not have to completely derail. Let NIFS help you find the right balance between fitness, food and fun this year!

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

Indianapolis Attractions for Active Fun

Here are five ways for people to be active in Indianapolis this summer:

1. Indiana Pacers Bikeshare. With 250 bikes around the downtown area at your disposal, enjoy a day of physical activity and sightseeing in downtown Indianapolis by renting a bike and taking it for a spin on one of the local trails. I personally enjoy riding the Cultural Trail down to Fountain Square, among the many trail options available right downtown.
2. Rent a kayak and enjoy some time out on the water while earning some physical activity points! Kayaking is an excellent form of exercise that can be learned easily at any age and enjoyed at varying levels of fitness. If you have never been kayaking before, do not be intimidated. Kayaks are available to rent around the city, including in Eagle Creek Park.
3. Try a triathlon! Any age is a good age to try a triathlon for the first time. Here at NIFS we host a training program geared toward completing the Eagle Creek Sprint Triathlon for women both new and veteran to the sport. One of our participants was 68 years old when she completed her first triathlon with success!
4. Take your kids or grandkids to the park and play. Being active with young children is great for everyone and is an excellent way for you to sneak in some physical activity. Consider that you may not be able to keep up with all of the moves that the kids are doing and stay within your capabilities while participating in the activities that they are doing.
5. Consider training for a road race! You don’t have to be a top-notch runner to go out and try to run or walk your first 5K or marathon. NIFS is hosting a marathon training program geared toward completing the monumental marathon for those of you who have ever considered running a marathon. It is never too late to check that goal off your bucket list!

Health Tips to Keep in Mind

Being active in the outdoors during the summer adds another level of concern that you should keep in mind when selecting and preparing for your outdoor fitness activities.

1. Drink plenty of water before, during, and after your time spent outdoors. With the heat and humidity that come along with the Indiana summer, your body will lose the water that it needs at a rapid pace. Dehydration can lead to heat illnesses, so it is important to stay hydrated and drink water even if you do not feel like you are thirsty. Read more about this in our 5 Tips to Staying Hydrated While you Exercise this Summer blog.
2. Be cautious of extreme temperatures and avoid being outside for extended periods of time during these times. Hot temperatures can be dangerous, even if you are not exercising, so save your outdoor physical activities for later in the evening or earlier in the morning when the temperature is cooler and the sun is not beating down on your back.
3. Wearing clothing that is lightweight, light in color, loose fitting, and moisture wicking will help you to stay cooler in warmer conditions.
4. Apply sunscreen when you know that you will be outside. Whether you are working in the yard, walking the dog, or playing a round of golf, the sun has the same impact, so apply sunscreen to prevent damage to your skin.

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

NIFS Fall Marathon Training Program is August 15th-November 3rd. Get Registered Today!

We know what crosses through many of your minds in the middle of the workouts that we provide to you through HIT classes, Group Training, and special programs at NIFS: “I bet he/she doesn’t even do this stuff he/she is putting me through!” With that in mind, it would not be fair of us to expect you to complete our Summer Showdown Fitness Challenge without us testing it out first!

For the Summer Showdown this year, we are sticking with basic fundamental movements that almost everyone can complete with no trouble. The challenge comes into play when we ask that you select a level and complete as many rounds as you can in a given period of time.

Beginner: 10 minutes
Intermediate: 15 minutes
Advanced: 20 minutes

Here is what we have in store for you this year:

Complete as Many Rounds as Possible

50m Suitcase Carry

10 KB Goblet Squats

10 KB Swings

10 TRX Rows

10 TRX Chest Presses

10 Slider Mountain Climbers

As a staff, we had a great time completing the workout! Now you can rest assured that we can relate to what you are going through. If you have never participated in the Summer Showdown, don’t be intimidated. This is your year to pick your level and complete the challenge to give you that extra push this summer!

If you are looking for a a great summer challenge participate in Summer Showdown from June 23-July 25! Sign-up  6/9-6/20 on the bulletin board located in the fitness center hallway.

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

*NAME: Misty Mercer

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I made the decision for my 30^th birthday to become a healthier person. I am now a 31-year-old formerly overweight attorney turned power lifter.

NIFS PROGRAMS YOU PARTICIPATED IN:

Weight Loss program

Slim It to Win It

WHY DID YOU JOIN THIS PROGRAM/NIFS?

I had been overweight since childhood, and to be honest I assumed that I would always be overweight. However, when I turned 30, I sort of did a life evaluation. I realized that with the exception of one area, I had a great life and that I had achieved and done many things that I would not have thought possible before doing them. The one area where life wasn’t all that great was my health. On my 30^th birthday, I weighed around 275 pounds, and that was light compared to the 315 pounds that I weighed at my heaviest. While I didn’t have any major health issues, I knew that it was only a matter of time before problems began to appear. I just didn’t feel good.

At that point I made the decision to improve my health, and to do that I knew that I needed to lose a lot of weight. I also knew that I couldn’t do it on my own, and that’s why I searched for a gym where I could get the help and education I needed. That search led me to NIFS. NIFS’ focus on fitness and health at all ages was what I was looking for.

When I joined NIFS in October 2012, the person who did my guest workout suggested that I try the Weight Loss program. The program sounded like the right fit for me since I wanted both nutrition counseling and fitness instruction. The one-on-one focus of the program is what especially drew me to it. When I completed the 14-week Weight Loss program it was around the time that the Slim It to Win It program was beginning, so I moved into that program to continue my progress.

SOMETHING YOU HAVE ENJOYED:

What I enjoy most about NIFS are the exercise prescriptions. I have never been able to really enjoy group workouts, but I am also not keen on developing my own program or using a commercial program. The exercise prescriptions developed by the fitness specialists are great in that they allow me to work out on my own with the knowledge that the routines were developed specifically with me in mind. Additionally, if I have a question or problem, I have someone, the fitness specialist, I can talk to.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I have learned how to powerlift (weightlifting using deadlift, back squat, and bench press). I am continually surprised by how much I have progressed since starting the program.

FAVORITE PIECE OF EQUIPMENT AT NIFS OR CLASS, PROGRAM, ETC. YOU USE?

The free weights.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TIME AT NIFS?

When I began the Weight Loss program on November 1, 2012, I weighed 272 pounds and was at 57% body fat. I am now down to 162 pounds and 25% body fat*.

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

I competed in my first powerlifting competition in March 2014 and set a 14-pound personal record on my deadlift (264 pounds).

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

My primary area where I struggle is my diet. When I started, I didn’t want to go "on a diet." I wanted to learn healthy eating skills that I could use for the rest of my life. I really struggled at first because I wanted everything I ate to be perfect, but that wasn’t sustainable for me. The nutrition counseling sessions that were a part of the Weight Loss program were excellent in helping me realize that the perfect nutrition plan was one that I could remain on for the long term and that would incorporate a balance of healthy foods as well as the occasional treat.

In order to keep me eating a balanced diet, I track my progress in a food journal. Also I am always experimenting with new foods and techniques. I plan my meals in advance and pre-cook meals on the weekend that I can freeze for later.

HOW DO YOU STAY MOTIVATED?

I stay motivated by continually challenging myself. My goal is to always set some type of personal record when I go to the gym, regardless of whether it is lifting more weight, running a faster mile, or just stretching a bit further than I did last time.

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

Get to know the NIFS employees. They are great people and are always willing to help you out.

NIFS Weight Loss Memberships give you the extra tools you need to take off pounds and keep them off without compromising your health*. These programs focus on healthy eating, exercise and accountability. We recommend starting with our 14-week Ramp Up to Weight Loss Program.

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

Call Masie Duncan Weight Loss Membership Coordinator, at 274-3432 ext. 273 or email to find out about more about our Weight Loss Memberships options.

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.