NIFS Healthy Living Blog

Hello NIFS friends! Have you noticed that your metabolism is slowing, weight is harder to keep off, or that your strength is fleeting? Well, you are not alone; many people like you struggle with these issues. Although there are quite a few reasons for people to fall behind on their goals and feel dissatisfied with their health and wellness, this blog is dedicated to simply standing up (literally) and taking on the day with the mindset that all movements matter, no matter how small.

The More You Move, the Healthier You Can Be

As kids, play and exercise were more active for many of us in the olden days. Some of us couldn’t sit still for five minutes and were constantly moving. It was part of the job! With that being said, there were some kids who ate food as if they had a hollow leg and never gained as much as an ounce of fat. It’s not challenging to correlate the links between activity, metabolism, and wellness; the more daily exercise you have in your life, the more control you can have of your overall health (and excessive sitting has many risks).

Furthermore and along the same lines, the decline of activity in our lives can almost always parallel the decline of not only health, but also muscular development, body composition and resting metabolic rate numbers, and increased chances for injury. Without a doubt, nutrition is key to improving overall body composition, but without exercise, often we see many consequences that can leave us dissatisfied with our well-being.

How to Sit Less

My challenge to you: SIT LESS. During your daily routine, try to move more and be idle less. At the gym, if you have an exercise that includes sitting, find a way to work the same muscle group standing up. An example of this would be a standing chest press on one of the dual cable cross machines. Not only are you working chest, shoulders, and triceps, but you are also developing core and balance, which might not be achieved using conventional chest press machines. This is just one example out of hundreds of exercises that can change and challenge your fitness game plan.

If you are interested in learning more about these types of exercises that can get you up and moving, contact a Health Fitness Specialist or personal trainer at NIFS. While an HFS can make your personalized workout exciting and safe, personal training can take your fitness experience to the next level with motivation and accountability. Whatever the case may be, TAKE A STAND, for your health.

Muscleheads, rejoice and evolve!

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

Even though I grew up in a northern snow belt along the Great Lakes, cold weather is not my thing. In fact, I really don’t like anything about it. And often along with the winter blues comes a decrease in health and fitness due to the lack of motivation. To counteract that feeling, let’s look at ten tips that can help you be healthier this winter.

1. Work out. I know it’s easy to lose motivation to keep working out when it’s cold out, it’s dark by 5, and you have to put on your snow boots and warm up the car before going to the gym. But working out actually helps to build your immune system and keep you healthy. So make sure that you build those workouts into your schedule.
2. Eat well. It’s important to make sure that you stick to clean eating, especially through the holidays. All the additional sweets, snacks, drinks, and other goodies that come with the holidays are sometimes hard to resist; do your best to stay focused on your goals.
3. Drink lots of water. Being sure that you have proper hydration is always important regardless of the time of year. Carry around a water bottle everywhere you go and make sure you keep drinking.
4. Cover your head in outdoor workouts. If you do decide to work out outdoors, be sure to wear a hat or something to cover your ears. Making sure you stay warm and don’t catch a cold will be vital to your winter wellness success. (Here are some more tips for dressing warmly for winter workouts.)
5. Get some sun if possible. Studies show that getting your vitamin D is essential. If you can dress appropriately, try to get outside on a nice day or plan that beach vacation during the cold winter months.
6. Wash your hands. I know this is the standard thing you see in every public bathroom or on the back of the stall doors. But for real, wash your hands to help prevent you from getting the flu or other illnesses going around. Catching something could really set you back in getting in your workouts and healthy eating.
7. Set a goal for the spring. Have a goal in place as the winter months start so that you can keep it on the forefront as something to work toward.
8. Get a trainer or workout buddy. There is no better time to treat yourself to some additional accountability. Hire a trainer for the winter months or find that accountability partner to keep you in check!
9. Watch your intake. You must be mindful, especially around the holidays, of what you are taking into your body. Also, keep in mind that drinks add a lot of unwanted calories, so watch what enters the black hole!
10. Join something. The options are endless…group exercise, HIT classes, group training, a training program of some sort, co-ed sports…the list can go on. Find something you like and sign up to keep you engaged.

Whatever emotions the winter months may bring you, use these tips to be successful with your winter fitness and wellness!

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

You hear it all the time: “Set your goals!” I can assure you that this will not be the last time you hear about goal setting, either. The types of goals that you can set are endless: professional goals, personal goals, financial goals, exercise goals, and the list goes on. Well, goal setting is actually something vital to being as successful as possible, and has some extremely significant benefits to keep you focused and accountable, as well as help you measure progress. These benefits apply to all types of goals, so let’s take a closer look at why you should participate in goal setting.

1: Goals Help You to Move Forward—Energizer

Setting specific goals helps you to set your mind to something, to have direction, and to stay focused. They give you something to plan and work for, so when you begin to lose that motivation and focus, you are pushed quickly back on track. We all have those inner desires, and having goals allows those inner desires to move outward.

2: Goals Set You Up for Success and Positive Self Image—Confidence Booster

Having goals in place can definitely set you up for success and allow you the opportunity to boost your confidence and attitude. When you have specific goals and eventually are able to accomplish them, a part of you becomes proud of what you have done—and rightfully so! When you achieve those goals, you allow yourself to set even larger ones and boost the image that you have of yourself and what you can do.

3: Goals Help the Impossible Become Possible—Mountains Become Hills

We all have big dreams, and sometimes those dreams seem like they could never become reality. When you take the impossible goals that you have and create baby steps or smaller goals, that “impossible feat” suddenly becomes a small incline uphill, rather than a climb to the Everest summit. Setting goals and a realistic approach to achieving them allows you to really make something of what you truly hoped for.

4: Goals Help You Be Accountable for a Lack of Success—Accountability

Writing down concrete goals and setting a date of completion keeps you accountable. But in the event that something prevented you from accomplishing that goal, you can look back and learn from it. And it’s no secret that one of the best ways humans learn is from our mistakes. So instead of putting your tail between your legs if you don’t achieve what you wanted, allow it to be a teachable moment and grow from it.

5: Goals Stretch You—Make You Better

Putting specific and challenging goals ahead of yourself stretches you and makes you better. They push you out of your comfort zone, making you grow and realize how much you really are capable of doing. We all want to be the best possible versions of ourselves, and setting goals that challenge you allows you to do that.

So what are your goals? What is on that list in the back of your mind that you thought was impossible? Pull it out, strategize the stepping stones you need to take to get there, and start!

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

When it comes to settling back into school, adjusting to the crazy schedule can become one of the biggest tasks. From classes each day, to group project meetings, to homework due dates and the dreaded semester exams, how are we supposed to find the time to keep ourselves healthy and fit?

In the summer you may have had no classes or potentially just one, leaving you with a hefty amount of extra free time to spend how you like. Getting back into those fitness goals that you wanted to accomplish wasn’t such a hard task. However, when school stress sets in, students find that that time gets cut short and they tend to give up on focusing on their own health.

Tips for Fitness in College

Here are a few tips to help you stay focused and driven to keep exercise in your daily schedule, without falling off the wagon, all while being successful in school:

Drink water throughout the day. We all know about the strategically placed dorm and community food/drink venues that are available at our fingertips when we are moving from class to class on campus. However, a lot of them tend to be full of extra sugar and unnatural ingredients. Simply remember to pack a bottle of water. There are many places across campus to refill it, and I would even challenge you to see how many times you can do that in one day! Drinking enough water will keep you hydrated and healthier. It will also assist in brain function to keep you focused during those long lectures and tedious late-night homework assignments you need to finish.

Keep a daily agenda. Whether it be just a few reminders on your phone or a hand-held planner, having something that tells you what you are doing throughout the day can only help keep you more organized. It can also help to keep you more accountable. If you have your workout scheduled and written down as a reminder, you are more prone to complete it. Find what works for you: a set time each day like after your last class, meeting a friend at the gym to work out together, or an alarm on your phone can be the secret to success.

Plan out your workouts. Knowing what you are going to be doing for your workouts is essential when it comes to saving time and being efficient in the gym. Take some time at the end of the week to plan out what you will be doing for the week to come. This not only saves you from walking around the gym wondering which exercise to do next, but it keeps you on task with something that you can build from and see more results. If you need help planning your workouts or some extra guidance, NIFS has qualified trainers who can sit down with you and help you plan out specific goals and personal training. They can also assess your movement through personal fitness testing and a functional movement screen, and then create a personal workout program that works for you. Click here to learn more about setting up your free fitness sessions with a NIFS trainer!

Incorporate HIIT into your busy days. High-Intensity Training (HIT) is a GREAT tool to use for those jam-packed school days where you don’t have much time. Days like that can elevate your stress level, which can have an effect on your blood pressure and fat retention. Workouts in the form of HIT training are shorter, with bouts of high heart rate and little rest in-between. They get the job done in less time, and are a great pick-me-up to burn calories and relieve some stress during your busy day. Click here to check out our HIT schedule and to try a class for free!

Find an accountability partner. If you feel like you are one who tends to start on something and not always complete it, an accountability partner is an awesome thing to have to keep you on track. An accountability partner can be anyone in your life who can commit to help keep you responsible for staying on track with your goals. For example, your best friend, roommate, classmate, family member, and even a coworker are all great options! This needs to be a person you converse with or see on a regular basis, so they can make sure to ask you regularly whether you trained that day or stayed on whatever new eating plan you may have started. This person can even have similar goals as you and work out with you, so you both can cheer each other on. This strategy will help increase adherence and get you closer to success with your goals.

Stay Focused on Fitness

So, while there are plenty of things that can distract you from staying on track, you can use these simple tips to keep focused! If you simply adopt a few new habits like the ones above, you will be more likely to keep on top of your fitness goals.

This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Today marks the beginning of our Barbell Club here at NIFS. This is a free Olympic and Powerlifting program for anyone who is looking to:

• Improve performance of one or multiple lifts
• Improve technique
• Learn the basics about the lifts
• Do all of the above

What Movements Will You Learn?

Here are the movements that may be coached during your session:

• Clean (Hang or Power)
• Clean and Jerk
• Snatch
• Deadlift
• Squat
• Bench Press

As one of the coaches of the NIFS Barbell Club, my plan is to help out with any individual questions that members may have. If you’ve been around these lifts in the past, you know that there are many details that go into making the movement safe and successful. One of my favorite tools to use is slow-motion video. Many people have done these lifts for years and have never seen themselves do it on video. This can give you an idea of your bar path as well as visual cues with posture (head/foot position, and spine angle).

Another tool that can help you achieve your goals will be advice in programming. You may have been working on a lift for months and have made steady progress but have recently plateaued. Where do you go from there? After ensuring that your technique looks sound, my next goal would be to give you a few ideas on other lifts that you can perform to improve the main lift. For instance, you want to improve your snatch and have failed for the past 2 weeks at 93kg. Instead of continuously failing at 93, how about adding a few sets of “snatch pulls” at that trouble weight or even higher? This will help your body start to adapt to handling that amount of weight.

Can New Powerlifters Join?

But what if you have never attempted to do any Olympic or Powerlifting movement? Are you still allowed to attend? Absolutely! Beginners are my favorite individuals to instruct in these techniques because they have no preconceived notion of what the lift is supposed to be. We will help you learn the basics of the movement and let the session lead to wherever it may. As a beginner, the goal is not to be doing a full snatch or clean and jerk on day 1. More than likely, you will not be able to absorb enough knowledge within that one-hour session to do that. Instead, our goal is to build the foundational movement pattern that will allow you to excel in future training sessions.

No matter your experience level, come give Barbell Club a shot. Did I mention that IT’S FREE? You have nothing to lose and a wealth of knowledge to gain!

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

Do you have a bucket list? Your bucket list includes many dreams and aspirations that may be obtainable but take some effort on your part to complete. Items on a bucket list could include (but are not limited to) visiting other parts of the world, furthering your education, and even going to see your favorite musical artist in concert. All of these things are great, but how can you create a bucket list of ideas for your health and wellness? The answer may or may not come to you right away, but given a little thought and strategy, you can begin a good, realistic fitness bucket list.

Setting Your Fitness Goals

My fitness bucket list was created using SMART goals. SMART goals were first developed in the early 1980s by George Doran in Management Review magazine as a way to be more effective in goal-setting strategy situations. The acronym SMART stands for Specific, Measurable, Attainable, Realistic, and Time Bound. To tie this in with your bucket list, think about goals that may be a little adventurous or challenging, but not too easy. I would avoid having goals such as “go to the gym” and “stop eating cake” and include goals such as “climb Machu Picchu by the time I’m 40 years old” and “complete a marathon in less than two hours.”

What are your dreams and aspirations? Including fitness and wellness goals on your bucket list can have a positive impact on your health. Keep it fun and don’t forget about your short-term goals as a barometer to determine whether you are progressing toward completing your bucket list objective.

Get Help from a NIFS Personal Trainer

So, create your bucket list today. Refer to a NIFS HFS or personal trainer for assistance in taking the right, necessary steps toward your goals. Although your list can be private, sharing it with others can help hold you accountable. If you are comfortable in doing so, please share 1, 2, or 3 of your bucket list items below.

As always, muscleheads evolve and rejoice.

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Set your goals and get started! Schedule a free fitness assessment with a NIFS Trainer!

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

There comes a time when a story of struggle, strife, and success must be shared to remind others that you are never alone in your battle, and that achievement and happiness are closer than you may think. Katie Feltman has such a story.

I have had the privilege to work with Katie for many years now, and I can remember the first conversation we had out in the fitness center about where she was at the time, where she wanted to go, and how we could work together to get there. I felt her struggle instantly, but I also felt a great deal of determination, evident from the progress she had made before coming to see me. She wasn’t going to take this battle lying down anymore!

I asked Katie to talk about her journey with me so that I could share it with those who may be looking for that spark, that notion that nothing is impossible, but I’Mpossible! Join me in walking in Katie’s shoes as she shares some of her journey with us.

Conversation with Katie, Part I:

Tony: So, take me back about four years and tell me what was going on with you at that time.

Katie: I was living a very different life. A recent doctor’s visit had revealed I weighed 286 pounds, I was pre-diabetic, I had high blood pressure, my LDL cholesterol was high, and I had just found out I had to wear a Holter monitor to diagnose heart arrhythmias I was having. I had lower back pain from herniated discs that required an unhealthy amount of daily Advil to keep at bay (and along with my poor eating habits had created a wicked case of acid reflux that ultimately became an ulcer) and I slept poorly. For 37 years of age, I wasn’t doing okay. I was unhappy.

Tony: What were some of the major struggles you were dealing with?

Katie: Like most people, I had my share of stress sources; nothing extreme or unusual, but I had an ill mother, and a job that looking back now I realized had reached a point that made me miserable. But generally I had nothing going on outside of me that should have triggered the kind of profound lack of self-care I was engaging in on a regular basis.

“I coped with my stress by pushing my feelings inward and washing it all down with sugary processed foods and wine. I made no time to take care of myself.”

You’d think with the scary words the doctor was saying I would have walked out of there that day and taken charge of things right then. But change isn’t like that—not for me, at least. I was frustrated with how I felt, and I know this will sound superficial but it is true: I hated how I looked, which I didn’t realize then but now know was key to my struggle. Self-hate = no self care, and that was how I was living my life. I was living life in a muted capacity, and I lacked the motivation to do something about it—any of it.

Tony: Can you describe some of what you were feeling at that time?

Katie: I was demoralized and frustrated at what seemed like an impossible and insurmountable task—it was so daunting. Getting healthy, changing how I lived, and peeling pounds off. I wanted instant results from modest change. I’m an extrovert, and my social life at the time revolved heavily around eating out, going to bars, and generally going places where food and booze were the main reasons for being there multiple times per week. But there was a nagging voice in there that knew there was more out there for me—I just wanted to feel better, feel happy most of the time, cope better with the smaller, mundane stresses as well as major things, and sleep better.

Tony: How did these struggles and frustrations affect your life? What did you feel like before you decided to take your life back?

Katie: I felt unhappy, ashamed, and not in control of my own life, and generally was in a terrible place emotionally and physically. And if it hasn’t been stated clearly enough before, I felt like crap pretty much all the time and it wasn’t just physical—it was mental, too. I was in a fog much of the time. I didn’t handle even small stresses well, much less bigger things. I was just floating along with life rather than living the life I really wanted to live.

“I was just floating along with life rather than living the life I really wanted to live.”

READ PART 2 of this amazing story and learn what it took for Katie to make the critical changes that resulted in her being able to take her life back and overcome obesity and a lack of healthy habits and see measurable weight loss.*

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

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

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Getting started is the hardest part...Let us help! Sign up for a free Fitness Assessment today!

I recently received a lesson on the origin and true meaning of the word coach. A coach can be defined as something that takes you somewhere, such as a stage coach or coach seat on an airliner. But a COACH is someone who takes you where you want to go. One of the many powers of a coach is the ability to make memories and lessons that stick with you forever, that take you places every day. I have been coached for the majority of my life before ultimately becoming one because knowing the effect these special people had on me, I wanted to be that for someone else.

But that’s me, that’s the way I am wired. But I wanted to find out from people like you why a COACH is so important. I had a great conversation with longtime NIFS member Buffy Linville and I posed the question: Why did you want to work with a coach? She had plenty so say, and I am honored and excited to share her thoughts with you.

Why did you want to work with a coach, Buffy? 

My own experience with a personal trainer came after many years of unsuccessfully trying to lose weight. I finally accepted the fact that I didn’t know how to do it on my own. With great apprehension, I approached a coach at my gym and inquired about personal training. I had to fight off the desire to “get in better shape” first (kind of the same mindset that tells you to clean your house before the housekeeper comes)! For some reason, we’re embarrassed to admit that we need help. That’s sad. In the beginning, it was scary. I didn’t know what to expect and I was afraid of looking foolish. I had never been an athlete or done sports of any kind, so I didn’t know what it felt like to challenge my body—to feel fatigue in my muscles or get my heart rate up. But I also didn’t know what it felt like to feel strong or to be able to run, jump, or climb. I didn’t know what good movement was, or how good it felt to conquer mental and physical challenges*.

“I had to fight off the desire to ‘get in better shape’ first (kind of the same mindset that tells you to clean your house before the housekeeper comes)! For some reason, we’re embarrassed to admit that we need help.

Fast-forward 6+ years… After several years of personal training and group training to various degrees and with various coaches, and after a sprint triathlon, two bodybuilding shows, and three powerlifting meets, I myself am now a personal trainer—a personal trainer who still seeks out personal training and coaching. This is partly because I want to keep learning from people who know more than I do, but also because in spite of all the knowledge I have about how to train and eat well and recover, I still need help. And I still fight the embarrassment of not being where I think I need to be fitness-wise. But this is why a coach is so important—you quickly find out that you’re not the only one. Everyone ebbs and flows in their journey to become better (be it with fitness, career, finances…coaching is valuable in any walk of life that’s important to you).

“Having someone help you establish realistic goals, create a plan, and then push, encourage, and support you along the way makes all the difference whether you’re brand new or a seasoned veteran.”

What are your major reasons to work with a coach?

• Time and energy: Let someone else make the game plan. All you have to do is show up.
  
• Expertise: No matter how much you know, someone else will know, if not more, at least something different than you know.
• Education: It’s a professional’s job to stay current and always be learning. If you hire a reputable coach, you will likely always be learning something new—new exercises or a new/better way of doing something.
• Accountability: You may already know what to do, but it’s easy to let things slide when there’s no consequence, no accountability. If someone is paying attention to and following up with you on your progress, you’re more likely to stay on track.
• Assessments: A professional can take regular quality assessments to determine your progress and help you establish new goals.
• Motivation: In addition to accountability, a coach will be your number-1 cheerleader. They know how hard you’re working and will celebrate your successes with you and encourage you through rough patches.
• Efficiency: More than likely, you will work harder with a coach than you will on your own, which will help you achieve your goals faster.
  *Weight loss claims and/or individual results vary and are not guaranteed.

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I would not be where I am today if not for the coaches in my life, or people like Buffy who have coached me just as much as I have coached her. Working with someone who can get the most out of you, even when you think there is nothing left, is a powerful relationship. Find a COACH, and watch them take you somewhere.

Interested in trying Small Group Training? Contact Tony today to attend a free session!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

We’ve all heard the saying, “There are no stupid questions,” but there are a lot of questions that take a lot of effort and thought to answer correctly. One such question comes to mind when we are discussing fitness: “What should I do first, cardio or strength training?”

I would say that sounds pretty cut and dry, and the answer would just be in a textbook reference somewhere, but solving this conundrum will not be so simple. When you put it in perspective, it’s almost like asking what comes first, the chicken or the egg? Both are necessary and complement each other, but the overall outcome of your fitness results could very well be determined by whether you do your cardio before or after your strength training.

Define Your Goals

While wearing your fitness investigator hat, first ask the question: “What are my fitness goals?” This will be a defining moment, because your goals will directly influence your cardio decision. Instead of thinking about what you are burning (carbohydrate or fat) to fuel your workout, think a little more about specific goals, such as increasing your cardiovascular endurance, decreasing body weight, increasing muscular strength, and so forth. 

Goal: Cardiovascular Endurance

If your goal is to increase cardiovascular endurance, the most sensible next step is to perform cardio exercise and vice versa with increasing muscular strength (Roizen, 2014). Although there has been some research on the topic, a 2013 study at the Life Science Division at Lawrence Berkeley National Laboratory found that both walking and running were beneficial to good health, and went so far as to say that walking may be even more beneficial to good health (which is also a topic we will cover in a future blog. 

This makes it seem as though normal individuals with sensible goals can make their lives a lot easier and focus on more manageable ambitions, such as the aforementioned weight loss, etc.

Goal: Losing Weight and Gaining Muscle

Probably the most commonplace goal I hear as a personal trainer is, “I want to lose weight, and gain muscle.” How does that fit into our cardio vs. strength training riddle? Without spending a huge amount of time reading tomes of fitness research, alternating the cardio and strength order and doing various cycles is one way to make sure both of your goals are met and you continue to have a well-balanced regimen. Variety is the spice of life, is it not? 

I encourage you to continue this discussion in the comments area. As we go along our fitness quests, we do not have to go alone. A Health Fitness Specialist can provide some much-needed guidance, and can lend a helping hand when you need to be lifted back on the wagon. Feel free to stop by the NIFS track desk, or call to schedule an appointment today!

Rejoice and evolve,

This blog was written by Thomas Livengood, NIFS Manager, and Trainer, and posted in loving memory of him and all the great blogs he wrote for NIFS over the years.

I recently ended my rugby career at Indiana University. I had been playing for 9 years, and competed in various other sports before that. Until now, I have always had a coach scheduling practices and creating workouts for me, and have always pushed myself to my limits for the team.

If you've played sports your whole life but now you are in the real world with other responsibilities and time constraints that did not exist when you were an athlete, you may start to lose your strength and endurance. You may have even noticed changes in your body due to your lifestyle change. You want to stay in shape or get back in shape, but you are unsure where to start or what to do. 

Here are a few tips to help you figure out how to train as a former athlete.

• Acknowledge that you are no longer a competitive athlete. You are now a former athlete. This is a hard step to take because in your heart you will always be an athlete. You are just no longer a part of a team or competition, and that is okay. 
  
• Create new goals for yourself that pertain to your life now. Back in college or high school, you trained a lot, and you trained hard. You had a deadline to be in shape before your first game. However, this mindset may not work now with your new lifestyle. You need to set new goals, which can include cardiovascular training like running or biking. Or your goal could be to lose weight or fat. Your goal can even simply be to maintain a certain overall fitness level. 
  
• Train better, not harder. During athletic training you were told to run more, lift more, and practice more in order to be the best and win. This mindset and form of training may have worked then, but that doesn't necessarily mean it works now. You need to train better and more efficiently. Training better is easier to maintain and accomplish than trying to train as hard as you did before. But how do you know you are training better, when all you have known is how to train hard?
  

Many gyms offer training programs for marathons or triathlons or even weight loss. What is great about these programs is that they have coaches that create workouts and guide you through them. You will work alongside others in the program and can get the feeling of being part of a team. Here at NIFS we offer a variety of training programs. 

Find a Personal Trainer

If you are interested in working on your own, but still feel that you need more guidance, look into personal training. Trainers offer you the accountability that coaches and practices did. Personal trainers can help create new goals for you and lead you through specific, efficient programs. 

Working Out on Your Own

If you need help finding a starting point, here are some tips and examples you can use to help. You'll want to focus on full-body, multi-joint lifts. 

Here are examples of some exercises you can use as the basis of your workouts:

• Squats
  
• Lunges
• Deadlifts
• Rows
• Pull-ups
• Pushups

Choose a few to perform for each workout. You can alternate between 2 and 3 days per week, performing 3 to 4 sets of 8 to 12 repetitions each. 

When performing cardio, a great goal is to try to complete at least 150 minutes of moderate-to-vigorous exercise each week. For example, you can complete five 30-minute sessions of cardio each week. You can also perform them on the same day as your strength training. 

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In the end, take time to find what works best for you at this time in your life. Training like you did when you were an athlete isn't always what works. Explore your options, and find what you like to do now. 

This blog was written by Masie Duncan, Health Fitness Instructor and Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.