Corporate Fitness and Active Aging

Manage diabetes this holiday season with exercise and nutrition

Throughout the year, you have worked hard to stay on course with managing your health and diabetes, but the holiday season has the potential to take you off course. Eating healthy and staying active becomes more difficult during the holidays due to food being one of the central focuses of the season. When the weather gets colder and travel increases, it is harder to maintain an exercise schedule. As the holidays approach, it is appropriate to talk about some ways you can stay happy and healthy even when surrounded by delicious, yes sometimes unhealthy food.

NIFS | Family making choices

It is important to set reasonable and attainable goals for yourself during the holiday months. Weight loss can be a very difficult task around this time of year so adjusting goals may be necessary. Instead of trying to lose weight, set a goal to maintain your weight and not gain throughout the holidays. Be sure to stay active even when the weather gets colder. Find ways to stay physically active indoors such as joining a group fitness class, purchase some enjoyable videos or stream workouts, join a sports team like basketball or volleyball, or find an indoor swimming pool. Check your corporate wellness program to see if they offer an incentive  to help you maintain your weight this season. Exercise can help you maintain your weight, lower blood glucose levels, and boost your sensitivity to insulin.

Overindulging can cause some setbacks or worse yet, setup for continued overindulgence. Be aware of your portion sizes and don’t neglect healthy foods. Your diet should include many whole grains, fruits, vegetables and should include less fat and sugar. These healthy food choices will lower your bad cholesterol (LDL) levels and increase your good cholesterol (HDL) levels. It's also smart to limit red meat and avoid processed meats.

Stick to drinks with no (or low) sugar such as water or tea. Studies show that sugar-sweetened beverages are linked to obesity and diabetes. Try rewarding yourself with something other than sweet treats like a movie, pedicure, a book you’ve been wanting, or some new workout gear. If you do consider rewarding yourself with something sweet, make it a healthy dessert like banana bread with less sugar and less calories, something made with fresh fruit, a small piece of dark chocolate or a low sugar latte.

Read our blog [SMART and Healthy Eating During the Holidays]

Don’t let the holiday season take you off course. Do your best to stay on track and enjoy the holidays. Try some of these tips out and hopefully you will be able to progress towards your health and fitness goals even during the holiday/winter months.

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Topics: workout motivation winter fitness smart goals diabetes healthy choices staying active during the holidays

Change Your Fitness Backdrop to Beat Boredom


NIFS | bored with exercise

Do you get bored with the same workout and find yourself feeling unmotivated in the gym at times? Yeah, it happens to me too. Exercise boredom happens to all of us at some point. It’s easy to get stuck in a routine where you almost forget that you have done the same workout for months, maybe even years. That’s fine, but your muscles need variation to grow and become stronger. I like to call this action, “confusing the body,” by switching up your exercises you prevent the body from plateauing. Exercise is meant to be enjoyed, not dreaded so why not participate in something you like!  Here are some fun ideas to combat exercise boredom.        

Take a hike

I like to hit the trails when I’m feeling stressed. It’s nice outside, and it offers the chance to change up my workout scenery. Hiking is not only good for your body, but also your mental health. Many research studies show that hiking has a positive impact on decreasing the symptoms of stress and anxiety. Fresh air, a good cardiovascular workout (weight bearing exercise) and being surrounded by nature, what is there not to enjoy? Find a local park (or National Park) and appreciate the movement your body is capable of outdoors!

Superset your exercises

Moving quickly from one exercise to another, between two different exercises can add something new to your workout. By shortening the rest period between sets, this will keep your heart rate elevated and overall increase the intensity of your workout by overloading your muscles. This keeps your workout active and exciting.   

Take your workout outside

The environment in which you work out in can become dull at times as well. Add variety to your workout by taking your sweat session outside or in a new place you have never been. Your environment affects thoughts and desires, but by changing your surroundings you can give yourself a fresh burst of motivation. Grab a pair of dumbbells, a mat, and try this workout! This can be done inside, outside, or ever when you travel. Go through both circuits 2-3 times.

Circuit 1 (30 seconds of work, 10 seconds of rest)

  1. Burpees
  2. Squat to Press
  3. Downward dog push ups
  4. Dead bugs

 Circuit 2 (30 seconds of work, 10 seconds of rest)

  1. Walking Lunges
  2. Plank ups
  3. Straight leg deadlift
  4. High Knees

 Read our blog [My Favorite Workout: Trying New Exercises or Activities]

 Try something different  

Have you always wanted to try rock climbing, kickboxing, or a different fitness class? Break out of your exercise comfort zone by trying something new for you and your body. By challenging your body in ways it is not familiar has its perks. Trying something new helps you overcome fear, stimulates your creativity, and you will even get to know yourself better. When we try new activities we naturally recognize who we are and where we are headed. You might find a new hobby, fitness class, gym, small studio, or meet some awesome workout partners along the way!

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Topics: health and fitness goals workout motivation fitness routine boredom

Boost Your Workout with Motivating Music

NIFS | Group Fitness GroovePop in those earbuds and get moving. Exercise and music go hand-in-hand for many gym-goers. Listening to music is a great way to make your work out more enjoyable. There’s nothing like cranking up an upbeat, energetic, song that adds a little pep to your step. An excellent motivator, music helps you to keep up with the pace of your workout, and inspiring lyrics keep you moving. Those specific beats and lyrics can encourage you work harder and push you to complete your workout. Keeping up with the beat provided by music can prevent you from slacking and help you power through to reach your goals. 


Music can also be a good kind of distraction. It can help distract you from the so called “pain” or “burn” of the workout. The music can help to take your mind off the exercise that is being performed and might even challenge you to complete just “one more” repetition or finish that last mile! Those catchy tunes can make working out more bearable rather than it being quiet and listening to yourself breathe. Listening to music allows you focus more on your workout and definitely makes it a little more fun!

Have you ever had a song come on and instantly you feel your mood improve? Music can elevate your mood and get you excited about working out too. It can give you that extra boost to make you more energetic and it might even get you “in the zone.”  Music can drown out external distractions so you can concentrate on the exercise.  It also might push you to keep moving until the end of the song. Music can put you in a positive mindset providing motivation and making your workout more enjoyable.

Select songs with that perfect beat. Put together a playlist that will keep your muscles pumping and your body moving or check out some of the latest music apps specifically made to jazz up your workout. Or, skip the playlist and check out this list of 5 music apps that you can install for some motivating tunes. Just like your workout, remember to periodically change your playlist. This can make your workout be more challenging and less predictable. The more enjoyable your music is the easier your workout might just be. So, crank up that music (just not too loud) and start moving to the beat of your favorite tunes!

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Topics: workout music music motivation workout motivation playlist fitness goals