Make your Dream Come True Day

March 13th, 2019

The 10 Most Important Fitness Goals


With so much hyper-specific advice out there on different styles of training and areas of fitness, it’s easy to lose sight of the big picture. Everyone has different fitness goals, ranging from generally trying to stay active to viewing fitness as a lifestyle. We talked to three experienced trainers on what some of the most important fitness goals should be for just about anybody. These goals will keep you grounded and force you to look at the big picture in your approach to incorporating physical activity within your life.

1. Be in it for the long run

Right now, you might be hitting the gym pretty hard, getting yourself into the best shape of your life. Of course, it won’t always be that way, so just realize that fitness should be a part of your life for decades to come. A number of athletes refuse to ease off the gas pedal, going all out and then quitting exercise cold turkey. Obviously, there are others who never take up healthy exercise habits in the first place. “I have seen too many extremely successful people pass away in their early 50s because they never took care of themselves,” says trainer Mike Duffy, who owns his own personal training company in New Jersey. “They end up leaving their beautiful children, wonderful wives and the enjoyment of their financial success because nutrition and fitness were never incorporated into their lifestyles.” Realize that fitness should be a lifetime commitment with ever-changing goals and expectations, and it should help you live a longer, healthier life.
2. Get onto a healthy nutrition plan
“Nutrition goals are usually pretty crucial [in order] to achieve success,” says Steve Ettinger, a fitness expert, speaker and certified strength and conditioning specialist. Picking out an effective nutrition plan depends on what your fitness/health goals are, but the general idea of getting more fruits and vegetables in your diet, along with plenty of protein and complex carbohydrates is something most people will agree on. Working out how much to consume of each will depend on your specific fitness goals. Do your best to limit junk food and other sources of empty calories.
3. Monitor your vital statistics and keep them in check
This is in reference to your blood pressure, cholesterol, blood sugar and resting heart rate. A lot of guys don’t keep these numbers in mind, and it is difficult to monitor all of these on a very consistent basis. However, these vital statistics become especially important as you get older, and it’s in your best interest to make sure your numbers are good now so nothing sneaks up on you some day. “Health and longevity are extremely important and should be everyone’s priority,” says Duffy.
4. Have a consistent approach
Having a set workout routine is integral to optimizing your results and should be one of your main fitness goals. Once you establish a program that works for you, you’ll become more efficient, and making tweaks to your routine shouldn’t be too difficult as you make progress. If you aren’t sure where to begin, know that just showing up to work out is more than half the battle – you can hash out a more specific schedule as you move ahead. “Whether you’re a seasoned athlete or haven’t trained for the last several years, getting into a serious rhythm always makes things more successful than if you constantly start and stop,” Ettinger says.
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NIHCA Spotlight is back!

March 6th, 2019


is back in March…

Click here to find out more!

Do not miss this opportunity to enter our contest and win cold hard cash for your club!  Check out the link for more information regarding the March theme and where to enter the contest.


Blue Cross Blue Shield of North Dakota Announcement

February 27th, 2019

Important BCBSND Announcement


Click here for the Health Club Credit FAQ

Blue Cross Blue Shield of North Dakota members have new Identification (ID) numbers. So in order to make things easier for you, the facility, NIHCA has taken the liberty of doing an AUTOMATIC update of all your BCBSND member ID #’s. This means that in the NIHCArewards system, we updated all the BCBSND ID #’s with the new number. All BCBSND ID #’s are all numeric and no longer have an “alpha” prefix in front of the ID #.

There is no action needed.

NIHCA just wanted to inform you, that as of last week, all the BCBSND member’s ID # have already been updated in the NIHCArewards system. If in the future, a member has a new ID # or a change in their policy, please update that information in the NIHCArewards system.

More BCBSND Information…


All eligible Health Club Credit members are required to fill out a 2019 Authorization.

Heart-Health Valentine’s Day Tips

February 13th, 2019



 Your sweetheart may have the   key to your heart, but eating   healthy and being physically   active can be the key to a   healthier you!
This Valentine’s Day, celebrate   love and life with your heart in   mind.



1. Rather than tempting your sweetie with sweets, consider a gift that has more permanence. Find a poem that describes your feelings and write it on beautiful paper for a handmade valentine. Or visit for gift ideas that benefit the American Heart Association.

2. Quality time is one of the most meaningful gifts. Bundle up and plan an active winter outing such as sledding, ice skating, or gathering wood for a fire. If you’re feeling adventurous, visit an indoor rock climbing wall.

3. If your kids are having a Valentine’s Day party at their school or day care, instead of sending candy, consider fresh or dried fruit, friendship bracelets, colored pencils or stickers as tokens of their friendly affection.

4. Cooking at home is an excellent way to control what and how much you eat. Take a date to a cooking class to practice your skills or learn a new technique. And check out our tips for healthier preparation methods.

5. Prepare a romantic candlelit dinner at home using one of our healthy recipes.

6. Give to one another by giving back. Ask your love to volunteer with you at a local organization. Giving back is a healthy habit that can boost your mood and help beat stress.

7. Use this day as an opportunity to tell your loved one how important they are to you, and share ways that you can support each other’s health and wellness. Get started by taking the My Life Check Assessment.

8. Craving something sweet? Gift a beautiful fresh fruit basket to your loved one instead of giving sweets with added sugars.

9. Sharing is caring – if you go out for a romantic dinner date, order one entrée to share. Many restaurant servings are enough for two – splitting will keep you from overdoing it.

10. Don’t forget to love Fido, too! Give your pet a Valentine’s treat and remember to walk or exercise them daily – getting active with your pet will benefit your health and your bond with your pets.

11. Take it slow – if you receive an indulgent box of chocolates from your sweetie, stick it in the freezer and enjoy in moderation over the next several weeks.

12. Take a long, romantic walk with your beloved – and try to make it a regular habit. Aim for at least 150 minutes of moderately intense physical activity each week to stay healthy. You can reach this goal by walking briskly for at least 30 minutes five days each week.

Last reviewed 2/2018

$100 January NIHCA Spotlight Winner ~ Windom Area Health & Fitness

January 29th, 2019