More and more in today’s society, people have one resource that seems like it is only getting stretched out thinner and thinner: time. Too many of us seem to be cramming more and more things into our lives, whether that be work-related events, personal interests, or family events. With this ever-growing list of things we have taking time out of our day, many have to choose between stuff they need to get done and things they want to get done. One thing we all know we should do but sometimes choose to skip because of time constraints is exercising. Now, we all know exercising is something everyb ..read more

Let’s be real. We aren’t always motivated to work out, and sometimes it’s hard to find that motivation. It’s even harder to find motivation when you don’t even enjoy exercise. It’s important to learn why getting active is so important, and it all starts with changing your mindset about it. So Why Exercise in the First Place? There are hundreds of good reasons why it’s important to stay active, but here are a few reasons that you might not know of. Exercise charges you up. Thirty minutes or more of vigorous exercise releases endorphins to the brain, giving you energy and an intense natural hig ..read more

Improving maximal aerobic capacity, aka VO2Max, as well as lactic threshold can have a huge impact on overall performance. You can improve VO2 max through long slow distance (LSD) training, pace and tempo training, interval training, high-intensity interval training, and fartlek training. Training by Experience Level Training to improve your aerobic capacity varies according to your experience level: If you are just starting to train to be an endurance athlete, I suggest that you stick with a long slow distance training until you build your aerobic base, which would be more for mileage/time r ..read more

We’re in the midst of the holidays. You probably have family commitments or events pulling you away from the gym or time with your favorite trainers at NIFS. You never want to feel as if you are missing out on something during this festive period when you have to work out from home or on the road away from the gym. But with this super-setted HIIT workout, fittingly named for the holidays, you can be sure to improve both your muscle strength and overall fitness while torching some holiday cookie calories over this break. All you need is yourself and a bench, chair, or step to complete this inte ..read more

Bring in the summer with some fun ideas to get your fitness goals accomplished. Completing both circuits will help you get a jump-start on your fitness goals going into this summer. This workout can be done outside or in the gym. Reps: 10-8-6-4-2. Complete 10 reps of every exercise, and then start over with the 8 rep countdown to 2 reps Equipment needed: A moderate kettle bell Time: 15 minutes Complex #1 Goblet squat KB swing Deadlift Goblet walk 50ft Start the circuit with 10 reps. Once you’re done with the goblet walk, start the circuit over at 8 down to 2 reps. Complex #2 Goblet backwa ..read more

Love to workout and need a date idea for Valentine’s Day? We have just the workout for you! AMRAP in 30 seconds followed by a 1-minute rest after each exercise Equipment: 2 “heavy” dumbbells, 2 “light” dumbbells, and a yoga mat Total Time: ~ 20 min Circuit #1 Dumbbell Thruster (squat with an overhead press) Glute Bridge (option for dumbbell on hips) Russian Twist (option to add dumbbell) Alternating Side Lunge with Forward Shoulder Raise Repeat circuit twice  Circuit #2 Renegade Row (push-up on dumbbells with alternating single-arm row) Dumbbell Floor Press Burpee Forward Lunge (opti ..read more

We’re in the midst of the holidays. You probably have family commitments or events pulling you away from the gym or time with your favorite trainers at NIFS. You never want to feel as if you are missing out on something during this festive period when you have to work out from home or on the road away from the gym. But with this super-setted HIIT workout, fittingly named for the holidays, you can be sure to improve both your muscle strength and overall fitness while torching some holiday cookie calories over this break. All you need is yourself and a bench, chair, or step to complete this inte ..read more

Improving maximal aerobic capacity, aka VO2Max, as well as lactic threshold can have a huge impact on overall performance. You can improve VO2 max through long slow distance (LSD) training, pace and tempo training, interval training, high-intensity interval training, and fartlek training. Training by Experience Level Training to improve your aerobic capacity varies according to your experience level: If you are just starting to train to be an endurance athlete, I suggest that you stick with a long slow distance training until you build your aerobic base, which would be more for mileage/time r ..read more

It should come as no surprise to anyone that High Intensity Interval Training (HIIT) and Metabolic Conditioning workouts are crazy-popular and are here to stay for the foreseeable future. Research continues to report the scientific findings associated with the many benefits of this style of training. In addition to the research, the anecdotal evidence and many testimonials from normal folks have shown amazing results from functional training done at higher intensities. Benefits of HIIT Here are just a few of the benefits that are continually reported from training at higher intensities: Burns ..read more

Bring in the summer with some fun ideas to get your fitness goals accomplished. Completing both circuits will help you get a jump-start on your fitness goals going into this summer. This workout can be done outside or in the gym. Reps: 10-8-6-4-2. Complete 10 reps of every exercise, and then start over with the 8 rep countdown to 2 reps Equipment needed: A moderate kettle bell Time: 15 minutes Complex #1 Goblet squat KB swing Deadlift Goblet walk 50ft Start the circuit with 10 reps. Once you’re done with the goblet walk, start the circuit over at 8 down to 2 reps. Complex #2 Goblet backwa ..read more