Corporate Fitness and Active Aging

Footwear is one of the most essential pieces of equipment for anyone who participates in many forms of exercise, whether for recreational purposes or as a competitive athlete. While it may seem like a simple piece of equipment, running shoes are designed with advanced materials and proper biomechanical stability in mind, aimed at enhancing performance, reducing injury risk, and providing comfort. The right pair of shoes can significantly affect a person's exercise experience. Understanding the various factors that go into their design is necessary when deciding on the next pair of shoes.

Key Components of Footwear

Running shoes typically consist of several key components: the upper, the midsole, the outsole, and the insole. Each of these parts serves a unique purpose. Whether it be to provide stability, cushioning, durability, or responsiveness.

1. Upper: The upper part of the shoe is typically made from lightweight, breathable materials, such as mesh or synthetic fabrics, designed to keep the foot cool and comfortable. The upper also plays a significant role in the fit and support of the shoe. This is where the laces lock onto to hold the foot in place within the shoe.
2. Midsole: The midsole is perhaps the most critical part of the shoe, as it directly affects the shoe’s cushioning and responsiveness. Materials like EVA (ethylene-vinyl acetate) foam, Nike’s Zoom X foam, or Adidas Lightstrike Pro foam are cushioning technologies are used in the midsole to absorb the impact of each foot strike and provide energy return during toe-off. A well-cushioned midsole can reduce the shock transferred to the joints and muscles, helping prevent injuries such as stress fractures or muscle strains.
3. Outsole: The outsole is the part of the shoe that comes into direct contact with the ground. Usually made from durable rubber, the outsole is designed to offer traction and protect the shoe from wear and tear. The tread pattern on the outsole can vary depending on the type of shoe, with shoes for trails featuring more aggressive designs for better grip, while road shoes typically have a smoother tread for more efficient movement on flat surfaces.
4. Insole: The insole is the layer inside the shoe that sits directly under the foot. It provides an additional layer of cushioning and can be made from foam or gel materials for extra comfort. Insoles can also be customized or replaced to accommodate specific foot shapes or arch types, offering greater support and preventing discomfort.

Some of the more elite running shoes offer different plates that can be incorporated into the midsole. Training based shoes can have nylon or plastic plates and rods to increase elastic energy return, but some have carbon plates in them as well. Most racing shoes have carbon fiber plates located in the hyperresponsive midsole materials to fully maximize energy return on toe-off.

The Role of Cushioning in Shoes

One of the most important factors in footwear is cushioning. Running produces significant forces that are absorbed by the body with each foot strike. Without adequate cushioning, these forces can lead to discomfort and injury. Cushioning systems are designed to reduce the impact forces and provide shock absorption. Below are three graphs showing the ground reaction forces for the three types of foot striking when running. Graph (a) shows the forces put back onto the foot from the ground after a foot strike. Graph (b) shows a midfoot strike. Graph (c) shows a forefoot strike. All these graphs show a high peak, which is over two times the person's bodyweight in force with each step. This gets higher as you start to move toward the front of the foot more, but it you also lose the initial shock from the heel and midfoot. 

Shoe Specs to Consider

When thinking about buying a new pair of shoes there are some important things to consider about each pair before taking them home. Some of these are based around personal goals and training methods, for instance, comfort and cushion or responsiveness and energy return. Other information that is good to know when looking:

1. Weight: How heavy the shoes are can make a difference in distances and times. Not to mention the extra fatigue it can put on the legs as time goes on.
2. Stack Height: Stack height refers to the thickness of the foam underneath the foot at the thickest point. This is measured in millimeters. Many shoes now offer a high stack height that can be both comfortable and responsive. In many competitive road races, the stack height on a shoe is capped at 40mm and on the track it is capped at 20-25mm depending on the race.
3. Heel to Toe Drop: This is talking about the difference in thickness between the heel and forefoot of the shoe. Standard is usually sitting at the 8mm For example, the Nike Vaporfly 3 has a tall heel stack height of 40mm and a forefoot stack height of 32mm the difference between those two numbers makes up the difference giving you the heel to toe drop.

4. Personal Feel: A lot of times what buying a shoe comes down to is how it feels. Going into the store and trying it on is what can either sell a shoe or turn someone away from a shoe.

Running can be a great form of exercise; it can also be frustrating if you’ve hit a plateau or feel like you are not very good at it. The key to enjoying running might not be running longer but running smarter. Variable speed and intensity training techniques, such as intervals, tempo runs, and Fartlek workouts, can help build endurance, increase efficiency, and make your runs more dynamic. Whether you’re training for a 5K or a marathon, these methods can take your stamina to the next level.

Logging miles at the same pace every run might feel comfortable, but it can also hold you back. If your endurance isn’t improving despite consistent effort, it’s time to mix things up. Variable speed and intensity training introduces bursts of speed, recovery jogs, and effort changes that challenge your body to adapt. This approach keeps workouts engaging and helps you improve as a runner wether you are just starting out or training for your next marathon.

Interval Training

Intervals alternate between high-intensity bursts and recovery periods. A simple workout includes running at a challenging pace for 30 seconds, followed by a minute of light jogging, repeated for 20–30 minutes. This method enhances cardiovascular efficiency and conditions your body to sustain faster paces longer.

Fartlek Training

Swedish for “speed play,” Fartlek training adds unstructured bursts of speed to your run. Instead of strict timing, you might sprint to a stop sign, jog to the next tree, then push the pace for a minute. This technique improves endurance while keeping runs fun and unpredictable.

Tempo Runs

Tempo runs are performed at a “comfortably hard” pace—about 80–90% of your max effort. A classic tempo run includes a 10-minute warm-up, 20 minutes at a challenging pace, and a 10-minute cooldown. Training at this intensity helps you sustain faster speeds without fatigue setting in too soon.

Long Runs with Pace Variability

Instead of running at a steady pace, add variations. For example, during a 10-mile run, maintain an easy pace for five miles, pick up speed for two miles, return to an easy pace for two miles, then finish strong. This method improves endurance and race-day readiness.

Building endurance isn’t just about running more—it’s about training smarter. By incorporating variable speed and intensity techniques, you’ll boost stamina, increase efficiency, and break through plateaus. Try adding one of these workouts to your routine and see how your endurance transforms!

Sample Schedule

• Monday: Rest or light recovery jog
• Tuesday: Interval or tempo run
• Wednesday: Easy run or cross-training
• Thursday: Fartlek run
• Friday: Rest or active recovery
• Saturday: Long run with pace variability
• Sunday: Easy run or cross-training

Common Mistakes to Avoid

• Overtraining: Too much intensity leads to burnout or injury. Rest days are crucial.
• Skipping Warm-Ups & Cooldowns: Warming up prevents injury and cooling down aids recovery.
• Neglecting Nutrition & Hydration: Proper fueling sustains energy levels and improves performance.

If you have questions on what will best suit your needs and would like a more individualized training program contact your NIFS fitness center staff!

Did you know by the time we reach age 30 we have reached what is called our “peak bone mass”? According to the American Academy of Orthopedic Surgeons, most of us will reach this peak between the ages of 25 and 30. As we age, it is imperative we are aware of the signs of Osteoporosis and how we can combat these symptoms and risk factors.  

It’s estimated eight million women and two million men in the U.S. live with Osteoporosis. But what is Osteoporosis and how can we minimize its risks? Osteoporosis is a bone disease that causes bones to become weak and brittle, increasing the odds of a fracture due to a fall. One in two women and one in four men will experience a fracture due to osteoporosis.  

This bone disease is typically referred to as a “silent disease.” Most people are unaware they are living with this disease until they end up seeing their doctor for a broken bone and receive the diagnosis. Another way Osteoporosis can be found is by a bone density scan where your bone mineral density will be measured. The most common test is what is called a DEXA scan. Results from this scan will give you a T-score to determine if you have Osteoporosis. Next, let’s get into treatments and even preventions to help manage and fight off this disease!  

While your doctor may suggest medications and supplements, another important factor in aiding the risks of Osteoporosis is exercise. Let’s dive into five key exercises someone living with Osteoporosis should know.  

High Knee Marches 

This simple yet effective exercise is great for adding light impact into your routine while building stronger bones. For safety, perform this exercise on a foam pad or soft flooring.  

How to: Standing with feet hip-distance apart. Bring your knee high, alternating this movement. Work up to one minute of marching.  

Brisk Walking Carrying Weight  

Make your daily walks into “bone healthy” walks by adding weight. This can be done with a backpack or even carrying dumbbells at your sides.  

How to: Start by adding five pounds to a tightly secured backpack. A brisk walk is walking somewhere between 2.75-3.5 mph.

Heel Drops  

Add this basic move into your routine for a safe impact movement. For safety, perform this exercise on a foam pad or soft flooring.  

How to: With support from a counter or chair, rise onto the balls of your feet and drop your heels to the ground with some force. Maintain slight bend in the knees. Perform 10 repetitions and complete 3 times throughout the day.   

Foot Stomps  

Adding purposeful foot stomps into your routine is another great exercise for a weight-bearing exercise that benefits your legs, ankles, and feet. For safety, perform this exercise on a foam pad or soft flooring.  

How to: Place feet slightly wider than shoulder-width. Alternating, bend the knees and stomp your feet down to the ground. Complete 10 stomps at least 3 times throughout the day. *With foot stomps, think of the force it would take to crush a Coke can. This will be your target force point. 

Resistance Exercises  

Lastly, resistance training with weights is one of the most effective ways of preventing bone loss and the risks of Osteoporosis. Weight training builds muscle strength and bone mass.  

How to: Follow a balanced routine that includes all major muscle groups, rest breaks, and correct form. Avoid high-risk exercises that include jerking or bouncing.  

Taking proactive steps through exercise can significantly reduce the risk and impact of Osteoporosis, helping to maintain bone strength and overall health. How can you incorporate these 5 simple exercises into your everyday routine to fight off Osteoporosis? 

Regular exercise is incredibly beneficial for people with Parkinson’s disease (PD). It helps manage symptoms like stiffness, gait issues, posture, and balance deficiencies. Individual exercises can build into complex movement patterns, eventually evolving into activities such as dancing, yoga, and boxing. Since PD presents itself uniquely in each person, no two exercise programs will look the same. A personalized plan that takes into account both the individual’s daily needs and the activities they enjoy most will have the greatest impact on improving their quality of life.

Guidelines for a Parkinson’s-specific program recommend three 30-minute sessions per week that include cardiovascular work, strength training, and a preferred activity (yoga, boxing, tai chi, etc.). Training balance, posture, and flexibility should happen daily if possible. Cardiovascular exercise enhances motor function and cognitive abilities, while strength training slows disease progression and improves dopamine efficiency in the brain. Regular balance, posture, and flexibility work promotes better mobility, and a person’s favorite activity helps them apply these skills in a fun and challenging way.

Do it for the moves and the mood! Getting heart rates into the target zone (50-80% of maximum) has been shown to improve executive function, speed of processing, and memory. High-intensity exercise can slow neurodegeneration and, in many cases, even reverse the effects of PD. Cardiovascular exercise can be done with cardio equipment, but it can also be combined with balance, strength, and reflexive movements found in activities like dancing, boxing, or ping pong. This creates a combination of benefits that also boosts mood.

Do it big and with gusto! High-energy movements, challenging sequences, and the ability to adapt in real-time are key. But make room for proper rest and resets throughout. It's important to celebrate achievements along the way and remember—there are no mistakes for someone with Parkinson’s, only opportunities to adjust and discover new ways to move. The brain is always rerouting itself through neuroplasticity.

Movement, sleep, and repair go hand in hand. Exercising regularly in the described style promotes better sleep, allowing the body to repair itself. This includes clearing away brain accumulations, releasing growth hormones to build strength, and reinforcing learning that leads to greater movement efficacy and confidence. Understanding the connection between exercise, sleep, and repair is crucial. Adding an evening ritual of breathwork and flexibility exercises can help maximize the benefits of movement and improve overall wellbeing.

Step up for a cause! Join us Thursday, April 10, for Pump It for Parkinson’s. Together, we can reach 25 million steps in support of those living with Parkinson’s disease. Don’t miss out—register today and help us make a difference!

At NIFS, we believe in the power of movement. That’s why our partnership with NuStep has become an integral part of NIFS Pump It for Parkinson’s, a nationwide initiative that raises awareness about Parkinson’s Disease (PD) while inspiring communities to take meaningful steps (literally and figuratively) toward better health.

Every April, during Parkinson’s Awareness Month, Pump It for Parkinson’s unites communities across the nation on a shared mission to highlight the critical role exercise plays in managing PD symptoms. At the heart of this event is the NuStep cross trainer, a machine that has not only become a hallmark of our program but also a gateway for residents to rediscover the joy of movement.

For many residents, the NuStep offers a level of approachability and ease that makes starting or returning to exercise possible. Its seated, low-impact design eliminates the barriers that often discourage seniors from engaging in fitness, especially those managing mobility challenges or chronic conditions.

In one community, a resident who had never stepped foot in the fitness center joined Pump It for Parkinson’s because of a PD diagnosis, and quickly discovered how enjoyable and empowering regular movement could be. Stories like this remind us why the NuStep is so much more than a piece of equipment, but also a bridge to better fitness.

The beauty of Pump It for Parkinson’s is its flexibility. The NuStep serves as the cornerstone of the event, but we encourage communities to build on it in ways that engage their residents and staff:

• Organizing a community-wide 1k walk event.
• Highlighting Group Fitness Classes: From cardio drumming to dance classes, we’ve seen communities get creative by adding group activities that complement the NuStep challenge.
• Inclusive Opportunities: Every step counts when building awareness, so we offer step-conversion charts and alternative activities like walking, biking, or using the elliptical trainer.

Parkinson’s Disease affects more than 10 million people worldwide, including many in the senior living communities we serve. Exercise has been shown to slow the progression of PD symptoms, improve balance and coordination, and enhance overall quality of life. By combining education with action, Pump It for Parkinson’s sheds light on these benefits while fostering a culture of wellness and inclusivity.

Throughout the event, communities host educational booths, share resources about PD, and invite residents and staff to learn more about how they can support those living with the disease. This blend of awareness and activity is what makes the program so impactful.

In 2024, participants nationwide achieved over 18 million steps, and this year, we’re aiming even higher and know we can meet our 25 million step goal. The impact of this program goes far beyond the numbers. Residents gain confidence, friendships blossom, and communities come together in ways that inspire lasting change. We’re proud to offer this event which has become hallmark for many senior living communities and invite you to join us in making 2025 our most impactful year yet!

Join us for Pump It for Parkinson's this April and help us bring awareness nationwide to the benefits of exercise for those living with Parkinson's Disease.

Aging gracefully starts with the right nutrients! Good health doesn’t happen by chance—it requires proactive choices. Nutrition is important for every generation, but it becomes even more critical as we age. As we grow older, our nutritional needs change, and understanding what’s essential can make all the difference in staying active, healthy, and full of energy. In this blog, we will discuss why your nutritional needs change with age, key nutrients to focus on, and easy ways to incorporate them into your life.

As we age, our bodies undergo changes that affect metabolism, digestion, and nutrient absorption, making it essential to adjust our diets accordingly. With a slower metabolism, fewer calories are needed to fuel our bodies, but lower calorie needs don’t mean fewer vitamins and nutrients. In fact, the opposite is true. Aging actually increases the demand for certain essential vitamins and minerals. Additionally, aging bones, muscles, and joints require extra support.

Let’s take a look at 5 of the most important nutrients we need to start incorporating into our diet.

Vitamin B12

If you’ve been feeling more fatigued lately, low B12 levels could be the culprit. This vitamin plays a key role in energy production and brain function. B12 is found in foods like meat, fish, dairy, and eggs. If you have a hard time consuming these foods, a supplement may be your best option.

Calcium and Vitamin D

Without adequate calcium and Vitamin D, even strong bones gradually weaken over time. These nutrients are crucial for bone health, especially as the risk of osteoporosis increases with age. Yes, exercise helps to strengthen bones, but without the right fuel, even the strongest bones will begin to break down over time. You can find calcium and Vitamin D in foods like leafy greens, dairy, and fatty fish.

Fiber

Digestive troubles are a common issue as we age, but fiber is here to save the day! Be sure to include foods like whole grains, fruits, and vegetables. These nutrients help keep things moving and maintain a healthy gut.

Potassium

Increasing potassium intake can help regulate fluid balance and prevent muscle cramps. Potassium is also essential for heart health and reducing the risk of high blood pressure. It can be found in bananas, sweet potatoes, and spinach.

Omega-3 Fatty Acids

This little helper has a host of benefits for the body and overall health. Adding omega-3 fatty acids will help improve heart health, brain function, and even reduce inflammation. It’s the all-in-one nutrient! Foods high in omega-3 fatty acids include nuts, seeds, and fatty fish like salmon.

Nutrition is the foundation of health, no matter what age you are. Learning and making small changes to include these important nutrients will have a positive impact on how you feel and age. Think of these small dietary changes as an investment in your long-term health, well-being, and vitality.

The heart is the engine of the human body, powering countless interactions every single day that enable us to live, thrive, and become the best versions of ourselves. While maintaining heart health might seem like a complex goal, small changes in our daily routines can make a big difference. Let’s explore three actionable tips that can help improve your heart health in safe and manageable ways!

Make Daily Walks a Priority

Incorporating a daily walk into your routine offers tremendous benefits. Research shows that walking for just 30 minutes a day can help reduce systolic blood pressure, meaning your heart doesn’t have to work as hard to pump blood. By walking 30 minutes a day, five days a week, you’ll also meet the American College of Sports Medicine’s (ACSM) recommendation of 150 minutes of exercise per week. A stronger heart allows you to enjoy your favorite hobbies even more, making life’s simple joys even sweeter. So, lace up your sneakers and take that first step toward better health!

Stick to a Sleep Schedule

Getting enough high-quality sleep is crucial for heart health. But what exactly is high-quality sleep? It’s the kind of sleep where you stay undisturbed through the night, allowing your body to rest and recover fully. Aim for at least six to eight hours of sleep each night by creating a realistic sleep schedule that works for you. Use tools like smartphone alarms, calendar reminders, or smartwatch notifications to keep you on track. With consistent, restorative sleep, you’ll wake up refreshed and ready to take on the day while giving your heart the downtime it needs to recharge.

Cultivate a Positive Outlook

A positive mindset can do wonders for your heart. Studies show that individuals who maintain a positive outlook tend to experience lower stress levels. While stress isn’t inherently bad—exercise and mental challenges like solving puzzles are examples of beneficial stress—chronic stress can take a toll on your heart. By focusing on gratitude, mindfulness, or activities that bring you joy, you can help your heart function more efficiently, circulating blood throughout your body with ease.

Start Your Heart-Healthy Journey Today! Which of these three tips will you try first to enhance your heart health? Whether you start walking, prioritize your sleep, or focus on positivity, every small change can lead to a healthier, happier you. Let’s work together to protect our hearts and continue spreading love to those around us!

In today’s fast-paced, screen-driven world, we often lose sight of the simple, powerful connection between our minds and bodies. We get caught up in endless to-do lists, meetings, and notifications, leaving little time to pause and just be. But what if you could take small, intentional steps to bring balance back into your life? This article explores simple, effective ways to nurture that connection and create space for mindfulness, movement, and renewal.

Your mind: The silent voice folded seamlessly in your brain that is reading this article, organizing your plans for the day, and begging to hit the coffee machine one more time before your next meeting. 

Bringing mind and body back together requires effort—especially when most of us spend 8+ hours daily in front of a screen. Refocusing that attention to nurture body awareness and mindful movement calls for intentional action. Try this quick exercise a few times: 

Take a deep breath, filling your lungs. As you inhale, rise onto your toes and stretch upward, as if in that first morning stretch. Hold the position for 5 seconds. Then exhale as you lower your arms, return to your heels, and relax your neck and shoulders. 

This is what connection feels like: no screen, just your body in motion, doing exactly what you asked of it. With that in mind, here are some excellent ways to reconnect: 

Meditation – This timeless practice often gets reduced to just “a moment of silence,” but true meditation, when practiced consistently, can lead to deep positive effects. The best part? It’s incredibly accessible. Set aside twenty minutes, find a peaceful space, and get comfortable (try these common meditation positions). Here’s one I recommend: 

The Body Scan – This is a powerful way to connect with your body. Start at your feet, focus on tensing each muscle group, then fully release. Work your way up, taking 30 seconds to one minute for each group: feet, calves, thighs, glutes, core, chest, back, hands, forearms, upper arms, shoulders, neck, face, and head. You can adjust the time as needed. 

Exercise – Picture this: Your brain calling you, saying, "Hey, I need you to move this body around a bit!" When you’re inactive, your brain feels it, too. We’ve all heard, “an object in motion stays in motion,” and it couldn’t be truer for our bodies. Studies consistently show that adding even a small amount of physical activity improves mood, focus, and overall health. Good news: this doesn’t mean you need an elite athlete’s routine. Just 20-30 minutes a day can make a difference! Try desk exercises, 15-minute home workouts, chair yoga, or a quick ab routine. 

Hiking – Unplugging and hitting the trails is a great way to naturally shift your attention to sensations and movement. Look up local park resources for trail maps, lace up some comfortable shoes, and spend some quality time outdoors. 

Fitness Center Time – A fitness center is a space dedicated to movement. Whether you join a group class, lift weights, or follow your own routine, getting active strengthens your mind-body connection. Unsure where to start? A NIFS professional can help. 

Scheduling regular movement into your day brings real benefits. If you’re spending hours at a desk or focusing on deadlines, stand up whenever possible. Take short walks, step outside, or try this quick reset: inhale deeply, rise onto your toes, reach high, exhale as you lower your arms, come back down, and relax. 

Now, you’re connected! 

You are scrolling through social media for entertainment and inspiration, and you see the person you want to be like. They are fit, energetic, happy, and have been consistent with their workouts for years now. Maybe you’ve been exercising on and off for a while but can’t find the routine that you can stick to. Well, it’s a new year, so… “New year, new plan!”

The first step is determining your SMART goal:

S: Specific – A specific goal adds clarity to a broad statement. “I want to be fit” is a great goal, but the specific goal needs to add depth to what being fit means to you. “I want to improve my muscular strength” is more specific and leads us into the next letter…

M: Measurable – You need to be able to measure your progress. For the previous example, you can use a one rep max to test muscular strength and easily measure before, during, and after results.

A: Attainable – Make sure you are honest with yourself. Your goal needs to be challenging, but doable. Is gaining muscular strength attainable if you only go to the gym once every other week? Probably not. But it would be if you know you can commit to lifting three times per week.

R: Realistic – Similar to the attainable aspect, you need to know yourself when setting goals. Can you realistically set aside one hour a few times per week? Are you realistically going to go to the gym at 5am?

T: Time-Sensitive – If a goal doesn’t have a start and end point, it’s hard to measure progress or ever feel like the goal is complete. Pick a duration that makes sense to you and then add that to the calendar.

Sticking with the example, your goal could look something like this: I want to improve my muscular strength to feel more fit. I’m going to go to the gym at 5am three days per week for 8-weeks.

So, now that you have your smart goal, how do you stick with it?

Tip #1: Accountability Partner

Exercise with your spouse, friend, or a personal trainer. If you commit to a plan with them, you are more likely to follow through. You get the additional benefits of social wellness and can improve your mental health as well. I can vouch for this one. I have been trying for a while to find a routine to stick with. Who knew that all I needed was a workout partner for my 5:30am swims!

Tip #2: Plan & Prep Ahead

Whether you goal is to exercise in the morning, afternoon, or evening, you can make a commit to tomorrow’s workout by setting out your clothes and gear the night before. Additionally, have an idea of your meals and/or snacks to make sure you are getting the nutrition your body needs when it needs it. Gym bag packed – check. Water bottle filled – check. Alarm set – check. Determination – check.

Tip #3: Mini Goals & Celebrations

It is quite helpful to celebrate small wins along the way. Was it hard for you to wake up early for your first ever morning workout? Then set a mini goal to wake up early three times this week. If you can do that, you will buy those colorful running shoes you’ve been wanting. A celebration should make you feel accomplished but try to celebrate in a way that does not deter you from your end goal. Yes, waking up is tough, but no, your celebration shouldn’t be an extra day off of exercise.

I hope you are eager to set a SMART goal and start working hard on what really matters to you. This is your year. The time is now! Are you ready to commit?

Popularized by James Clear in Atomic Habits, habit stacking involves pairing a desired action with something you already do daily. Examples of routine actions include waking up, brushing your teeth, or putting on your shoes. By adding a desirable action directly before or after these existing habits, it becomes easier to incorporate into your life.

Sounds simple enough, right? However, a bit of planning will help, especially if we take advantage of a natural motivator: dopamine.

Dopamine is a hormone and neurotransmitter involved in several body functions. Here, we’ll focus on its role in the reward system, or pleasure feedback loop. This system is designed to reinforce positive behaviors. When we perform an action that brings a positive feeling, our brain releases dopamine, making it more likely we’ll repeat that action.

Let’s dive into the strategy and how you can use it to replace a habit you don’t like with a more desirable action.

Example 1: Attach Your Desired Action to an Everyday Task

At the end of each workday, you may check your email, turn off your computer, and pack up your bag. To kickstart a fitness habit, try adding “put on gym shoes” as the last step. In the beginning, you don’t even need to go to the gym afterward—just build the habit of putting on those shoes. Once this becomes routine, you’re ready for the next step!

Example 2: Link a Desirable Action with a Less Helpful Habit

If you tend to eat unhealthy snacks and watch too much TV in the evenings, try replacing this with a new habit. Schedule cooking dinner first, making it a necessary step before you unwind with screen time. Cooking requires a bit of effort, but it comes with a built-in reward: a tasty meal! Plus, stacking a desirable action with a habit that triggers dopamine can help phase out the less desirable habit over time.

Example 3: Build on Your Routine with Additional Desirable Actions

After a few days of swapping work shoes for gym shoes, add a walk past your fitness center on your way to the car. With the reward system in full effect, you can keep adding steps to your routine. Soon, finishing your workday with a workout will feel natural.

Habit stacking is a powerful, practical way to transform your routine and achieve lasting change. By linking desired actions to existing habits and utilizing the brain’s natural reward system, you can create a pathway to your goals that feels both manageable and motivating.

Start small, stay consistent, and allow each new habit to build on the last. With time, effort, and the right mindset, you’ll develop routines that serve you well, benefiting both your body and your mind.

Habit Stacking with the Holiday Hustle

The Holiday Hustle program is a perfect example of habit stacking in action. The three core tasks—taking 50,000 steps per week, drinking 64 ounces of water daily, and carving out 5 minutes for yourself—are simple habits that can be linked to your existing routines. For example:

• Take steps during your lunch break or while making evening phone calls.
• Drink a glass of water with every meal or coffee break.
• Practice mindfulness or relaxation for 5 minutes right before bed or after brushing your teeth.

Once these habits become part of your daily rhythm, you can build on them by adding more healthy actions, like stretching after your walks, incorporating a morning gratitude journal, or prepping balanced meals for the week. The Holiday Hustle sets a strong foundation for your well-being, helping you maintain your health through the busy season and beyond.

Why wait until New Year’s to start building better habits? Start your habit stacking today and take the first steps toward a healthier, more fulfilling lifestyle!