Partner up this Valentine’s Day

In our office we have a fun thing we refer to as “Move-it Minute”. Some of our moves include partner exercises or stretches. Well, Valentine’s Day is Friday and what better time to partner up for your workout?



We found this article from  Plan ahead for your day filled with love and maybe chocolate with a “Heart-Pumping” workout.

5 Heart-Pumping Partner Exercises for Valentine’s Day

Daily Burn  by Mallory Creveling on 2/14/2017

On date night, trade chocolate and wine for a good old-fashioned sweat party. (OK, or just have save the treats for after!) These five partner exercises rely on teamwork to help you torch a few more calories than you could on your own. So grab a partner (a significant other, friend, family member, a stranger at your gym, they all count!) and take 15 minutes to crush these total-body moves. After all, what better way to spend Valentine’s Day than by showing your body some love — and encouraging your partner in crime to do the same. As they say, teamwork makes the dream work.

5 Partner Exercises for a Fun, Active Valentine’s Day

It’s time for some team bonding — and sweating. Do each of the five partner exercises below for 30 seconds each. Then switch positions or sides (depending on the move) for another 30 seconds. Take a one-minute breather if you need it after one round, then repeat the entire circuit two more times. Don’t forget to motivate your buddy through each move. It doesn’t hurt to hug it out after, either!

1. High-Low Rotation

For this exercise, you and your partner need to have each other’s backs through those highs and lows. Make sure to twist through your torso (not just your shoulders) and drop down into a low squat when you reach the bottom of the hand off. Switch to the opposite high and low after 30 seconds.

2. Wheelbarrow

You and your partner will take turns holding each other up for this squat and push-up combo. In both moves, keep those abs tight and back straight. And when times get tough, cheer each other on so you both push through. After all, you’re in this together!

3. Side Plank Twist

Nothing like double high fiving a loved one for a little pick-me-up! Communication is key during this move, so talk your partner through the timing as you can connect hands at the top and bottom of your plank twist. Remember to keep your hips up (body in a straight diagonal line from shoulders to ankles). Also, keep your lower half steady as you rotate through your midsection.

4. Pistol Squat

Everyone needs a little extra support now and then — especially when you’re thrown off balance. So grab your partner’s hands and keep them stable as you take turns tackling this one-legged squat. Think about engaging your abs and pushing your hips back, as you continue gazing into your S.O.’s eyes.

5. Plank Jump

Trust: the foundation of a good relationship and the key to avoiding a wipe out during this exercise. One partner holds a steady forearm plank, without dropping or lifting the hips. (Pike ‘em up and you’ll make it harder for your partner to leap over you.) The other fit friend jumps laterally over the plank, with feet together, knees driving up toward the chest and exploding off those toes.


Article by Mallory Crevling


February is Heart Health Month

February is dedicated to healthy hearts but it isn’t just about Valentine’s Day and the love in the air.  February has been dedicated as the American Heart Month for over 50 years.  Are you aware of the history and the reasons as to why we as a fitness community should be dedicated to this month?

We have all seen a friend, colleague or client start to fade a little in February after pushing to make changes in January. Now more than ever is a great time to send some encouragement to our friends and clients because with those small or big changes they may be improving their heart health!

Check out this link to find out the history behind “American Heart Month”.

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We also found this page with awesome tools and even shareable graphics,

Let’s work together to make February a great Heart Health Month for our friends and our clients.

If you are looking for AED products and services, please reach out to NIHCA’s Preferred Vendor;

New Year’s Resolutions and Goals

Last week was “Ditch New Year’s Resolution Day”.  Anyone else feeling a little bleak after hearing that there is a day for quitting?  So, our question  to you is this – what are you doing to encourage and support New Year’s Resolutions and Goals for your members, employees, friends, and colleagues?

A few of us here at NIHCA signed up for a local Health Challenge.  The fun part is that even though just a handful of us signed up (it’s a four person team) the encouragement and support is throughout the office.  Knowing you are a part of something bigger than just yourself makes it much harder to give up.  When you feel like you just can’t keep going there is someone there who gives you that gentle nudge and you realize you can go further.

“You do what you can for as long as you can, and when you finally can’t, you do the next best thing.  You back up but you don’t give up.” ~Chuck Yeager

As we are working together to make small and big changes we ask you ~ how are you supporting those around you and keeping the “Ditch New Year’s Resolution Day” a day in the past?

Fresh Look for the New Year

How can it possibly be the middle of January already?!?  I hope the New Year has meant your doors are getting a workout with all the bustling activity.
As we were cleaning up around the office it got me thinking about the extra bodies at your “office”.  January is a great month for resolutions and goals but we also find a refreshing start to a new day when we take down decorations and sweep up all those little pieces from the tree and wreaths that warmed up our space last month.

I found this great blog post from with awesome tips for your facility.

Maintaining an Optimized Facility

As a gym owner, you work hard to devise engaging fitness programs, keep a qualified rotation of trainers on staff, and offer a variety of equipment for your customers to enjoy. But there is one often-overlooked aspect of maximizing your client retention and member satisfaction: optimizing the building itself.

Your physical building space is the face of your business. Before your clients walk up to the front desk and greet the first employee they see, they will make a snap judgement about your gym based on what they see around them. Consider the environment and ambiance of your gym, and try to look at it from the perspective of someone who has never seen your facility before. Sure, you know that stain on the carpeting is just a spilled protein drink that has already been steam-cleaned and sterilized. But will your customers know that?

Loyal clientele will be able to look past the quirks and flaws in their favorite facility and simply enjoy the amazing classes and top-notch equipment you provide. If you seem to be struggling to attract new potential members, however, it might be worth taking a look at the face you’re presenting to the public.


You are hopefully well-acquainted already with standard practices for keeping gym equipment sterilized and sanitized. Just in case you have forgotten something, however, keep the following in mind.

Though your staff should wipe down each bench, padded area, and touch point with sanitizing chemicals as part of every opening or closing checklist, make sure your clients also have access to convenient cleaning products. Setting out spray bottles of cleaning products along with paper towels in visible areas encourages your members to wipe down equipment after use. Between-use cleaning minimizes the transition of germs and fungal infections that thrive in areas where sweat is left behind by the equipment’s previous user.

Especially encourage clients to clean exercise mats, including ab and yoga mats, in addition to benches and barbell pads. Any weight belts or other rental equipment your gym offers will require frequent and thorough cleaning as well. Porous surfaces such as these tend to absorb moisture and harbor germs and fungi more readily than hard flooring and metal bar grips.

While your cleaning routine might be strict when it comes to sanitizing equipment, drinking fountains, and other high-use areas, don’t forget the less obvious things. Locker doors, shower curtains and walls, and carpeted areas that may absorb sweat droplets or spilled drinks often get left behind in cleaning protocols, even though they are high-traffic areas that get touched frequently by many people. You may want to power wash the sidewalk and exterior walls of your building to give your business a clean, fresh facelift. Also, be sure to replace any stained benches or mats that look ugly and unclean even if they get sanitized on a regular basis.


The overall design and floor plan of your building may not be under your control, but you can optimize your equipment layout to maximize the attractive and convenient use of space. Even if your gym is small, resist the temptation to crowd in as much equipment as will fit into the area.

A clear and clutter-free space is not only more attractive and convenient, it’s also safer for everyone. Clients should not have to trip over free weight racks and dodge lifters heaving around barbells to get to the treadmill section, for example. Eliminate extraneous unused equipment that could become trip hazards or block exit points and err on the side of safety.

The final consideration for your equipment organization comes down to the intuitive use of workout sections. What is feasible for your gym will vary, but in an ideal situation, you can cater to the different needs of each client in a way that is convenient and feels natural to them.

Treadmills, ellipticals, and other cardio machines can be kept in a separate area so users don’t feel crowded or intimidated by powerlifters grunting and moving barbells nearby. Likewise, professional, hardcore lifters would probably appreciate a dedicated free weight section with safety benches and racks, so they don’t have to share weight plates with resistance machines or wait endlessly for a spotter.
Read more “Fresh Look for the New Year”

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