NIFS Healthy Living Blog

The holiday season is here. That means a lot of us will be traveling to see family and friends. You might be worried about not being able to keep up with your fitness routine while on the road. I am here to show you workouts that do not require a gym.

A Strength Workout and a Cardio Workout

I’ve listed two workouts below. One is a strength workout, and the other is a cardio workout that doesn’t involve going outside for a run. Both workouts take only 20 minutes, giving you plenty of time to enjoy time with your family and friends. The strength workout is an AMRAP style. This means you will set a timer for 20 minutes and get through as many rounds as you can in that time (take breaks as needed). The cardio workout is a circuit-style workout. You will perform each move for 45 seconds, then take a 15-second rest before going on to the next move.

To make things easier for you, I recommend downloading an app on your phone that allows you to set interval times. This way you don’t have to worry about continually watching the timer. I personally like to use the app called Interval Timer—HIIT workouts.

The Workouts

Here are the two workouts.

Bodyweight Strength Workout

20-minute AMRAP (as many rounds as possible)

• Squats (x10)
• Dips (x10)
• Push-ups (x10)
• Curtsy lunge with side kick (x10 each side)
• Plank (30 seconds)
• Marching Glute Bridge (x10 each leg)

Bodyweight Cardio Workout

Perform each move for 45 seconds, then rest 15 seconds. Repeat the circuit 4 times.

• Skaters
• Single-leg reach and knee drive
• 123 high knees
• Side shuffles
• 6 mountain climbers to a push-up

Remember, workouts don’t have to be an hour long to be “good” workouts. Getting any kind of movement for your body is great! Don’t be discouraged during this time if you miss a workout or two. Get movement in when you can, and enjoy the season!

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

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

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

1. Maintain the right mindset.

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

2. Make a schedule.

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

3. Make it a family activity.

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

4. Switch up your normal workout.

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

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

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

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

Happy Holidays and Happy Fitness!

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

Vacation is supposed to be fun, enjoyable, and relaxing. When it comes to weight loss attempts or making healthy choices in general, however, traveling can be a challenge. Here are some of our RD’s best tips for healthy eating when traveling or on vacation.

• Pack your own snacks. If you’re road-tripping, instead of stopping at gas stations, convenience stores, or fast-food restaurants, pack a cooler with healthier alternatives, such as fresh fruit, washed and ready-to-eat veggies (carrots, cucumbers, celery, etc.), homemade sandwiches, protein and/or high-fiber granola bars, or single-serving yogurt cups or cheese sticks.
• Eat at home. If your vacation home or hotel has kitchen access, be sure to make use of it! Instead of eating out for each meal, which is not only expensive but also typically provides more calories, fat, and sodium, try preparing something for yourself at home.
• Move more. If possible, incorporate physical activity into your trip. No, this doesn’t mean you have to get a weeklong gym membership for your vacation; rather, spend time walking along the beach, riding bikes, or participating in another physical activity. If you’ll be on the road, be sure to walk around or stretch when you stop to rest.
• Stay hydrated. Bring a refillable water bottle with you on your trip to save money and stay hydrated, especially if you’re traveling somewhere with a lot of sun or high temperatures.
• Be mindful. Vacation shouldn’t be an excuse to overdo it, however; you should still enjoy yourself! Instead of indulging at each opportunity, perhaps limit yourself to indulging in a special or sweet treat just once a day.
  
  

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

’Tis the season for swapping Christmas cookies, candy bowls, Hanukah dinners, holiday parties, and New Year’s Eve libations. We’ll take this month to refocus on a 10 simple ways to keep your body properly nourished and healthy this holiday season while keeping in mind that it is okay and certainly encouraged to partake in the holiday season festivities. New Year’s Resolutions are a great time to start new habits, but why not get a head start?

1. Embrace seasonal foods. Your favorite strawberries may now be upwards of $5 for a small container, but December is a great time to try out pomegranate and pears. Root veggies, squash, and kale are also easy on the budget and packed with nutrients. (See some recipes here.)
2. Fit in a body-weight workout. If you can’t make it to the gym, create a circuit at home, or take along some simple workout equipment for travel when visiting friends and family. Head out for an unofficial 5K run, run up and down your stairs, take the dog for a snowy walk, or take commercial breaks to a new level by doing squats and push-ups for the entire break. Alternatively, make a plan to carve out just 15–30 minutes per day to get in a walk around the neighborhood—no matter what the weather might bring!
3. Start your day off right with breakfast. Front-load your nutrition at the beginning of the day—often the easiest meal to focus on and one that can stay consistently healthy. Oatmeal, yogurt with fruit and nuts, egg (or tofu) scramble, and smoothies are great “go-to” meals.
4. Try the Plate Method. While you fill your plate with holiday favorites like green bean casserole or mashed potatoes (made with a generous portion of heavy cream and butter), make sure that half of your plate always has some type of vegetable on it. Try roasted carrots, sweet potatoes, asparagus, or green beans for easy sides.
5. Observe bedtime. Try and stick to a normal sleep routine to give yourself energy to tackle your holiday parties, keep your focus on your health goals, and avoid snacking at 3 a.m.
6. Have a game plan. What was your biggest obstacle the year before in sticking to your goals? Holiday parties? Make sure to take your own healthier sides. Are there Christmas cookies on the counter and you’re grabbing one every time you walk by? Make a small batch this year and plan to keep them out of sight. Also try portioning out ahead of time. Wrap up each cookie and label it with the day of the week you plan to eat it.
7. Give healthy stocking stuffers. Give the gift of healthy eating—stuff kids’ stockings with items like clementines or Cuties, nuts, and popcorn instead of Reese’s Cups, M&M’s, or fun-size chocolate bars.
8. Focus on the moments. Put down your phone at mealtimes and any “down time” you might have. Put together a puzzle, go for a relaxing walk, read a book, and make conversation at mealtimes.
9. Stay hydrated. 8-12 cups of water/day is recommended. Carry a water bottle around with you—it’s easy to forget to hydrate during the cold months, but it’s crucial to helping control those cravings and to keep your body running in tip-top shape.
10. Pick a habit. Pick one specific habit to choose and one to lose! Focus on a specific goal. Instead of the more general “lose 10 pounds,” focus on action steps to get there like “Work out every Monday, Wednesday, and Friday for 30 minutes at the gym” or “Plan to make at least HALF of lunch and dinner at every meal a type of vegetable.” Instead of cutting out sweets completely, make a plan that says, “ice cream happens on Friday nights only.” Or focus on physical activity habits, screen time habits, etc.

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

’Tis the season for holiday traveling, holiday parties, not having as much time to hit the gym, and eating more calories than are in your average diet. Spending time with family and friends is so important over the holiday season, but taking care of your health and fitness is just as important.

The key to this success is making exercise a priority. A few ways to do that are by committing to workout programs, scheduling in your workout times, committing to a fitness goal, and maybe even purchasing a few fitness essentials that fit in your suitcase to use conveniently when you are traveling.

Suitcase Equipment Essentials and Exercise Guide

Resistance Bands (average price $3–$8)

You probably have used a resistance band in your Small Group Training, Barre Fusion, or Circuit Training classes, or seen them being used by others in the gym. Versa Loops are a great tool to take with you during the holidays. These bands are very cost-effective and weigh almost nothing, nor take up much space.

A NIFS Fitness Center staff member can help you create an on-the-go workout plan using the band. Stop by and see an instructor for quick and effective band workouts.

The key to success is taking action. Just because you buy a mini versa band does not mean you will stay in shape like magic if it sits in your suitcase. Take time to schedule 20 to 30 minutes a few times a week to break a sweat and work on stability, mobility, and core strength with this amazing fitness tool.

Jump Rope (average price $10–$12)

Jumping rope is a great addition to a gym workout to get your heart rate up, but is also a great piece of equipment that you can easily add to your suitcase to torch calories anywhere and at any time. You can burn up to 10 calories a minute jumping rope. Pulling this piece of equipment out of your suitcase can definitely balance out the extra calories you consume during the holiday. Do it for 10 to 15 minutes straight for an endurance workout, or combine it with body resistance toning exercises for a great go-to HIIT workout.

TRX (average price $70–$130)

TRX is a great piece of fitness equipment that you can pack up to go anywhere. At moderate intensity, someone might burn up to 250 calories during a one-hour training session. TRX straps are light and easy to take anywhere. When you’re in town, taking classes at NIFS is a great way to learn proper form and new moves, but this equipment can be hung in door frames or places around the house to also get in a great sweat and total-body workout.

Running Shoes (average price $60–$150)

Running is a free, very effective workout that is great for burning calories. If you don’t have a pair of running shoes already, they can come at a price but make a great investment for staying accountable to keeping weight off over the holiday season (if you pack them in your bag and use them). If you are healthy enough for running, grab some shoes and hit the pavement or indoor track here at NIFS.

Some Other Holiday Wellness Tips

In addition to this equipment you can easily use to help stay fit over the holidays, don’t forget about the importance of diet.

• Remember portions. Overeating is very easy to do at holiday functions, so set your mind to eating for results. This means practicing portion control and not overloading your plate or having too much sugar and alcohol. Keep on a balanced diet through your normal lifestyle and allow yourself a little extra only on special occasions.
• Don’t be afraid to say “no” in the office. Just because a co-worker brings in a treat, does not mean you have to have all the holiday cookies and cupcakes. Maybe commit to having one a week even if someone brings in something new daily.
• Have an accountability buddy. Find someone you trust and who also wants to stay healthy over the holiday season. Make goals together—like working out 4 to 5 times each week, or eating only one holiday dessert a week—that you commit to and achieve together so you don’t feel like you’re doing it alone!

Holidays are a great time to have fun, so enjoy doing everything you love like spending time with friends and family while also living a healthy lifestyle.

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, and Stott Pilates Certified. To find out more about the NIFS bloggers, click here.

The holidays technically started on Thanksgiving, and now the season is officially in full swing. For many of my clients, the holiday season means a variety of different things. There are office parties, celebrations with friends, and even traveling to visit family. The festivities of the holidays can be a lot of fun, but they can also be stressful, especially if you are trying to stick with a healthy eating plan and fitness regimen.

It would be easy to sit here and say that the holidays really are just three days out of the year—Thanksgiving, Christmas, and New Year’s Day—and only those three days are the days you can eat whatever you want. Right? But truth be told, it’s not so much what happens on those three days as it is what happens in between that matters most.

To help keep you on track with weight loss or weight management, I’ve created a holiday survival guide. Try these out—good health and good cheer will follow.

Office Parties

Keep the alcohol in check. Besides the added calories, you don’t want to become this year’s office party joke. Slow down when drinking by having a glass of water in between cocktails. As hard as it might be, leaving the eggnog behind and sticking with wine, beer, or drinks that are not made with juice or added sugar, is a sure-fire way to cut calories. If it becomes too hard to cut back, maybe the best idea is not even starting in the first place. Whatever your choice may be, remember to enjoy the festivities and the company of co-workers.

Getting Together with Friends

Whether it’s out to dinner or meeting at a friend’s house, good choices will keep you on track. Being mindful when ordering will set you up for success. Veggies instead of French fries? Yes, please! Fish over a hamburger? Absolutely! Water rather than soft drinks? Keep it coming! Bread? Desserts? Alcohol? Choose the one you can’t do without during this holiday season and enjoy only that one.

Traveling Out of Town

Visiting family out of town can always be tricky, but it doesn’t have to completely throw you off your game. Here are a couple of ways to help keep you on track and ensure you don’t set yourself up for failure.

• Go grocery shopping. You’ve reached your destination and realize that there isn’t any produce to be found in the house anywhere. The solution? Go shopping! Try to lighten the load of relatives who are preparing for a big family holiday get-together and offer to go grocery shopping. You will lessen the load and set yourself up for success.
• Come prepared. If your travel plans consist of driving, come prepared with your own food. Making on-the-go snacks will not only allow you to stay on track, but it will also help you avoid stopping at the drive-through or wanting to spend extra money on food when you already have some. Pack those snacks!
• Offer to cook. Along with helping to grocery shop, why not guarantee not only you, but the whole family gets a healthy meal by cooking? Prepare it just the way you would at home and it’s sure to be a hit. Here are some holiday recipes that include superfoods.

There are plenty of other tricks and tips you can use to help you survive the holidays in a healthy way, including workouts that work when you’re on the road. At the end of the day, don’t beat yourself up if you gave in to an extra cookie, or ate a little bit more than you had planned. Learn from it, move past it, and start fresh. And most important: ENJOY EVERYTHING ABOUT THE HOLIDAYS!

This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Holidays are upon us and, for many, traveling is inevitable. For at least a few days you may be on the road, in a hotel, or at a family or friend’s home. What happens to your exercise and nutritional routines that you have built and finely tuned over the past year? Do you take a break from those routines, or do you stick to them?

Keep Your New Year's Goals in Mind

Fast-forward a couple weeks from now. Do you have any fitness or nutrition goals that you have been thinking about for the New Year? If you haven’t thought about them yet, what might they be? For many gym-goers, weight loss is the main goal. Has this been a resolution for past years? One last question: Why would you put yourself “in the hole” when it comes to diet and exercise before the new year even starts? I’ll leave your holiday nutrition information up to our Registered Dietitian Angie Mitchell and focus mainly on a few workouts and exercise habits you can use to put yourself in front of the eight ball rather than, you know…

Take Physical Activity Breaks While You’re On the Road

My first focus will be on something that many people probably don’t think about when traveling, which is the amount of time that you might spend in the car. For some, six- or eight-hour car rides each way await them. If passengers in your car are anything like the ones that are in mine during road trips, bathroom breaks basically come every couple hours. Use this time for, well, obvious reasons, like having a little physical activity break from the car ride. All you need is 3 to 5 minutes to get the blood flowing and burn a few calories after sitting in the car for so long. Bathroom breaks can be done after that.

Below you will find two physical activity breaks that can be done at a gas station or rest stop that will help break up some of those monotonous driving feelings.

Physical Activity Break #1                      Physical Activity Break #2

3 rounds:                                                    3 rounds:
Jumping jacks x30                                     Incline pushups x10
BW squats x15                                          Lateral line hops x20
Skaters x10/side                                        Lunge x10/leg

Two Simple Workout Programs That Don’t Require Equipment

Three years ago my finest reindeer, Tom Livengood, wrote a blog on exercises that you can do with limited or no equipment during holiday travel. I’m going to build off of Tom’s previous work and give you some exercise options to choose from when you are on the road. Here are two simple workout programs that shouldn’t take more than 20 to 30 minutes to complete and will “HIIT” (get it?) all of your major workout components during these hectic months.

Program 1:

Warmup (3 rounds)

• Alternating reverse lunge x60s (photo 1)
  
• Walking plank x30s
• Step through w/rotation x60s
  

Strength/Core (3 sets)

• Rear foot elevated split squat x15/leg(photo 2)
• Wall plank x60s(photo 3)
• Pushup xMax                                                                                 
  

HIIT (Every minute on the minute for 10 minutes)

• Mountain climber x30
  
• Squat jump x15
• 1/2 burpee x5

Program 2:

Warmup (3 rounds)

• Single-leg bridge w/ pulse x30s/leg
  
• Side plank w/ rotation x30s/side
• Plank reach x60s(photo 4)

Strength/Core (4 sets)

• Lateral lunge w/ forward reach x10/side
• Feet elevated pushups x10-15

HIIT (30s on/15s off: 12 minutes)

• Pushup
• Step-up (30s/leg)
• Cheetah

Elevated split squats and pushups can be performed with a chair, box, dog, child, or whatever…be creative!

If you have additional time, try your best to find a tennis ball, lacrosse ball, foam roller, can of cranberries, frozen water bottle, or SOMETHING to use for some soft-tissue work. I hear foam rolling while drinking eggnog is the newest fitness trend (kidding!). No matter what you choose to do, the number-one goal is to stay moving. Don’t let your active lifestyle take a “HIIT” (okay, I’m done) over these next few weeks.

This blog was written by Alex Soller, Health Fitness Instructor, Athletic Performance Coach. Click here for more information about the NIFS bloggers.

In the two previous installments of “Max Results with Minimal Equipment,” we took a look at sliders and superbands, definitely two of my top “go-to” pieces of gear for when I need big results with small equipment. Now it’s time to cover the big daddy of them all in the minimal gear, max results department: the TRX!

A great deal has been written about the TRX. The work done with the TRX has been huge in recent years, and it’s no surprise that it’s one of the top fitness purchases out there. I have been recommending the purchase of this system to anyone and everyone who will listen. I recommend that you add it to not only your at-home and travel programming, but also your everyday workouts. But considering we are discussing how to get results when traveling or when you can’t make it to the gym, I will keep the awesome attributes specific to that.

Silly Rabbit, TRX Are Made for Everybody and Everywhere!

Here are the top reasons why I recommend this system as a must-own piece of equipment:

• Portable is an understatement! Coiled up properly in its handy carry cinch-bag, the TRX becomes a small pouch that fits into any suitcase or bag.
• The setup for use of the TRX is just as simple as it is portable. The TRX can be attached to a tree if you prefer to be outside. It can be attached to a power rack or cable cross machine. Or it can even be hung from your hotel door with a handy door-mount accessory.
• When using the TRX to perform any movement, you are really using the entire body as well. Changing vectors and bases of support will challenge the entire system, no matter whether you are doing a bicep curl or a jump squat. The system will target your ability to stabilize the trunk in all movements that you perform.
• The TRX can train mobility, stability, strength, and metabolic resistance. There are not many, if any, pieces of equipment that can do it all, but the TRX can. What separates the TRX from all other pieces is how quickly you can increase or decrease the intensity of the exercise. Just by changing your vector (a fancy word for angle), you can load up an exercise or make it a little easier for timed sets. A single TRX system allows you to target all facets of a solid training program.
• Countless movement options. I can confidently say that you could rotate through the multitude of exercise choices you can do with the TRX and not see the same exercise for days. There is just so much you can do with just a single system! And if you didn’t learn all you need to know from a NIFS health/fitness instructor on how to get the most out of this equipment, the great people of TRX have complied a mass of workouts and exercises you can use to get the results you are hunting.

My Favorite Movements

Here are few of my favorite movements with the TRX: 

Top Workouts

Enjoy one of these workouts with the TRX:

TRX EMOM: Complete the following Every Minute On the Minute for 10 minutes.

• 5x TRX Rows
• 10x TRX Atomic Pushups
• 15x TRX Squat Jumps

TRX :45/:15: Complete the movements highlighted on the video in order for :45 of work followed by :15 rest.

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.

In my eight years at NIFS, one major thing I am so lucky to have is a world-class fitness facility right outside my office door. Some of the greatest fitness equipment surrounded by some of the greatest fitness minds are at my fingertips every day. I love to move, and I love to move here, but many times I need to move outside of these walls, and of course I will have to leave the awesome gear where it lies.

But have no fear; there are some options that can maximize results with minimal gear. My first choice is my NIFS’ fitness floor, but in this four-part series, I will highlight my favorite tools to use when you can use only one.

Favorite Portable Exercise Equipment: The Slider

Today we take a look at the innocent-looking but brutal tool the slider, also known as a Valslide. You may have seen them used to move heavy furniture. This simple and versatile tool can challenge most movement patterns as well as create balance and stability needs. With movements ranging from beginner to advanced, there is really something for everybody when using sliders. They can act as a focal point of a metabolically driven circuit, or in a core-targeting segment, as well as super-setting with a heavy strength movement.

And one of the most appealing attributes of the slider is that you can take it anywhere without taking up any space. You will find that the four implements I will be highlighting all have this in common. The other thing these have in common is that they take away your excuses for not training while you are away.

Best Slider Exercises and Workouts

Here are 10 of my favorite slider exercises and some workouts that you can try out.

VIDEO WORKOUTS:

Circuit—:40/:20—3–5 rounds

• Reverse lunges
• Burpees
• Hamstring curls
• Pushup reaches

Strength

• A1 barbell deadlift—5x2

•  A2 slider slideouts—3x10

•  B1 DB flat bench press—3x8-10

•  B2 slider eccentric hamstring curls —3x8-10

•  C1 lat pull-downs—3x8

•  C2 slider lateral lunges—3x8

There are far more movements and ways to use the versatile slider. For more ideas, flag down a NIFS instructor and they will be happy to help. Until next time when I cover the superband, add a few of these movements into your workout and start reaping the benefits of this simple tool.

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.

It’s summertime which is usually synonymous with vacations and miles of traveling. Summertime travels have been some of the best times of my life! The weather is great, there are so many things to do, the sun is out, and it’s time to relax and have some well-deserved FUN.

But it can be somewhat difficult to continue your regimen while on the road. Hotel gyms are not always the best (although most will get the job done in a crunch), you are staying in a rented home or cottage that does not include a fitness facility, and day passes to the local gym can play havoc with your vacation budget. If you are anything like me, you want do something quick but effective so you can get back to what the trip was intended for: RELAXING. So what are you to do?

Planning to stay active during your travels doesn’t have to be a huge challenge. To help you plan to stay on track in your fitness, no matter the environment, I put together a list of great tools that travel really well. So when you are packing all the clothes you probably will never wear (I am the worst about that) and your sunscreen, leave a little extra room for a few of these great tools that stow easily and will keep you moving toward your desired outcomes.

TRX

There is a reason the company that manufactures the very popular TRX is named Fitness Anywhere. The TRX can go and be used anywhere. From hanging the suspension trainer off your hotel door, to getting outside and securing it to a tree, the TRX is ready to go in a matter of seconds. The TRX is really your travel gym because most resisted movements you can think of that you perform in the gym can be done using the TRX. Not sold yet? The TRX rolls up into a super-small bag that won’t take up much room in your luggage or even your carry-on.

Resistance Band

Just like the TRX, the resistance band will add load to any movement and will take up no space in your bag. The band also provides many unique movements as well as tension throughout the entire range of motion. This equals big resistance in a small package.

Tennis/Lacrosse Ball

You have heard me speak about recovery many times before as being a huge part of your training program. A great time to spend some time recovering is when you are on vacation. Pack a tennis or lacrosse ball, or even a small foam roller to take care of your soft tissue rehab needs. Remember, the results from your program happen during recovery, so use this time to reap the benefits.

Val Slides

Also known as furniture movers, Val Slides are a great tool to add a little more oomph to your body weight exercise. With hundreds of ways to utilize these sliders to create a major metabolic and strength effect, they are a great choice to throw in your luggage. By the way, they weigh only a few ounces and are super flat, ensuring that they won’t send your suitcase over the weight limit.

Kettlebell

The kettlebell travels best if you are driving to your destination, not flying. But if you are choosing the automobile route for your vacation, the bell will fit very nicely in the trunk. I can’t even start to cover the multitude of movements that can be accomplished with the kettlebell. For those of you participating in Small Group Training or our HIT program, you’ve witnessed what a single kettlebell workout can look and feel like. The kettlebell is a very effective, very quick, and very easy tool to travel with. Grab one and throw it in the car—you will thank me for it!

These lists of workout tools is by no means exhaustive, but are the ones that I think provide the most impact while taking up the least amount of space. There is a tool I didn’t mention above, but can be the best tool of all and that is a pair of walking shoes. No matter the place, time, and who you are with, you can always go for a stroll. Enjoy your summer. You’ve worked all winter for it.

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