NIFS Healthy Living Blog

Rebecca Newbrough

Recent Posts by Rebecca Newbrough:

NIFS Lifestyle Rx Program Member Robyn Britt


Thanksgiving has come and gone and its time to look forward to the holiday season that is fast approaching! What better way to start, and save some cash, than with NIFS’ 9th Annual Online Auction! The Online Auction was created to help sustain scholarship opportunities for some of the members of the NIFS Lifestyle Rx Program.

The Lifestyle Rx Program provides extra guidance and observation to individuals with chronic medical concerns. A NIFS’s Lifestyle Coordinator communicates with the participant’s physician and helps plan workouts geared to his or her specific medical needs. The scholarship component of the program is determined on a needs basis and allows for some participants who are unable to work, due to their physical limitations, to come in and get the help and guidance they need at NIFS.

I would like to highlight a current member of the Lifestyle Rx Program, Robyn Britt. Please take a few moments to watch the video and listen to Robyn's journey!


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Auction Information

Our Online Auction begins Friday November 25 and runs through Monday December 19 at 11:00pm. There are a lot of great items that everyone can enjoy so be sure to get your bid on today!

AuctionImage.jpgFor questions about the Lifestyle Rx Program please contact Rebecca Newbrough at 317-274-3432 ext. 263  rnewbrough@nifs.org.

This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.


 

Topics: exercise motivation weight loss member NIFS programs health lifestyle

5 Ways to Keep Up with Workouts When College Stress Hits

ThinkstockPhotos-135551982.jpgWhen it comes to settling back into school, adjusting to the crazy schedule can become one of the biggest tasks. From classes each day, to group project meetings, to homework due dates and the dreaded semester exams, how are we supposed to find the time to keep ourselves healthy and fit?

In the summer you may have had no classes or potentially just one, leaving you with a hefty amount of extra free time to spend how you like. Getting back into those fitness goals that you wanted to accomplish wasn’t such a hard task. However, when school stress sets in, students find that that time gets cut short and they tend to give up on focusing on their own health.

Tips for Fitness in College

Here are a few tips to help you stay focused and driven to keep exercise in your daily schedule, without falling off the wagon, all while being successful in school:

Drink water throughout the day. We all know about the strategically placed dorm and community food/drink venues that are available at our fingertips when we are moving from class to class on campus. However, a lot of them tend to be full of extra sugar and unnatural ingredients. Simply remember to pack a bottle of water. There are many places across campus to refill it, and I would even challenge you to see how many times you can do that in one day! Drinking enough water will keep you hydrated and healthier. It will also assist in brain function to keep you focused during those long lectures and tedious late-night homework assignments you need to finish.

Keep a daily agenda. Whether it be just a few reminders on your phone or a hand-held planner, having something that tells you what you are doing throughout the day can only help keep you more organized. It can also help to keep you more accountable. If you have your workout scheduled and written down as a reminder, you are more prone to complete it. Find what works for you: a set time each day like after your last class, meeting a friend at the gym to work out together, or an alarm on your phone can be the secret to success.

Plan out your workouts. Knowing what you are going to be doing for your workouts is essential when it comes to saving time and being efficient in the gym. Take some time at the end of the week to plan out what you will be doing for the week to come. This not only saves you from walking around the gym wondering which exercise to do next, but it keeps you on task with something that you can build from and see more results. If you need help planning your workouts or some extra guidance, NIFS has qualified trainers who can sit down with you and help you plan out specific goals and personal training. They can also assess your movement through personal fitness testing and a functional movement screen, and then create a personal workout program that works for you. Click here to learn more about setting up your free fitness sessions with a NIFS trainer!

Incorporate HIIT into your busy days. High-Intensity Training (HIT) is a GREAT tool to use for those jam-packed school days where you don’t have much time. Days like that can elevate your stress level, which can have an effect on your blood pressure and fat retention. Workouts in the form of HIT training are shorter, with bouts of high heart rate and little rest in-between. They get the job done in less time, and are a great pick-me-up to burn calories and relieve some stress during your busy day. Click here to check out our HIT schedule and to try a class for free!

Find an accountability partner. If you feel like you are one who tends to start on something and not always complete it, an accountability partner is an awesome thing to have to keep you on track. An accountability partner can be anyone in your life who can commit to help keep you responsible for staying on track with your goals. For example, your best friend, roommate, classmate, family member, and even a coworker are all great options! This needs to be a person you converse with or see on a regular basis, so they can make sure to ask you regularly whether you trained that day or stayed on whatever new eating plan you may have started. This person can even have similar goals as you and work out with you, so you both can cheer each other on. This strategy will help increase adherence and get you closer to success with your goals.

Stay Focused on Fitness

So, while there are plenty of things that can distract you from staying on track, you can use these simple tips to keep focused! If you simply adopt a few new habits like the ones above, you will be more likely to keep on top of your fitness goals.

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This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: fitness stress workouts accountability HIT personal training college high intensity functional movement school

Four Reasons to Make Time for a Cool-down after a Workout

cool_down-1.jpgWe know it is encouraged by fitness professionals, and included at the end of group exercise classes, but I want to ask you, personally: how many times after a workout do you actually take the time to cool down?

Many of us tend to finish a hard workout and walk right to the showers or straight to our cars to hurry and get home to the next item on our to-do list. Some of us may not notice much of a difference whether or not we incorporate a cool-down, such as athletes or active adults. However, according to the American College of Sports Medicine, “for the general population, many apparently healthy adults may have heart disease or other diagnosed conditions,” making a cool-down a game-changer for not only everyday movement abilities, but safety.

Here are just a few reasons why you shouldn’t skip out on a few minutes of recovery.

1. Prevent Dizziness

If you have ever felt lightheaded immediately after a hard workout, it could very well be caused from blood pooling. Strenuous exercise causes the blood vessels in your legs to expand, bringing more blood into the legs and feet. After physical activity, your heart is beating faster than normal, and your core body temperature is higher. When you abruptly stop exercising without taking time to cool down, your heart rate slows immediately, which can cause blood to pool into the lower body, causing blood to return at a slower rate to your heart, and your brain. This in turn can cause you to experience dizziness or fainting.

Many accidents in fitness centers actually tend to occur in the locker room from members making a beeline straight to the locker room, steam room, or sauna after a tough workout, without taking adequate time for their body to calm down.

2. Flexibility Is at Its Best

When you finish a tough workout, as stated before, your core body temperature is higher. This means that your muscles are warm and ready for more static stretching. Dynamic stretching is recommended at the beginning of a workout, so static stretching (in other words, taking a deep breath and holding a stretch in a particular position for 15 to 30 seconds at a time) is the next step you can take in maintaining and increasing elasticity in the muscles. This lengthening of the muscles leads to better range of motion and, in turn, improved quality of life for daily activities.

3. Injury Prevention

Tagging onto flexibility, you can prevent yourself from acquiring common injuries with some of this mobility work. One of the most common injuries is in the lower back, which can sometimes be triggered by tight hip flexors and hamstrings. By simply adding some mobility work after you finish, you can not only increase your range of motion, but also increase your ability to catch yourself when you fall or have to react quickly to an unstable surface.

4. Restoration for Your Body

Whether it be simply slowing down to a light jog or walk after some light sprints, or by moving into a savasana pose at the end of a yoga class, a cool-down can have physiological benefits on the body in terms of finality. When we slow down, we feel a “sense of normality” come back into our extremities, and the body begins to restore itself back to a steady state. In other words, it just feels nice!

So whatever you decide to do at the end of your workout, I encourage you to take a moment to think twice for next time. Whether it be adding five minutes of walking to bring the heart rate down, or an extra five minutes to stretch while your muscles are warm, it’s important to note that there are no negative effects to the process. It can only help you in the long run!

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This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: yoga injury prevention flexibility stretching workout recovery heart rate cool-down

Annual Checkups and Health Assessments Can Save Your Life

As we age, it’s almost inevitable that our bodies are going to age as well. Yes, there are plenty of ways to keep our bodies from feeling like they have aged, and to keep our bones protected, and nutrition and exercise lifestyles go hand in hand to assist that. However, there are certain aspects, such as genetics and health history, that still play a very important role in keeping us healthy.

Pete-Binhack.jpgI sat down with Pete Binhack and his wife, Julie, both active and longtime NIFS members, and listened to them share Pete’s story about making a decision to get a simple $50 heart scan to check his cardiovascular health—a decision that ended up saving his life.

First tell us a little bit about yourself and how long you have been living a healthy lifestyle.

I am currently 58 years old, and have been running regularly for the last 18 years; I made a declaration to myself when I turned 40 that I would start running and have kept it up ever since. Since then I have completed about six full marathons so far, and as of this year I have completed 18 mini marathons. I found that running is what contributed to taking care of my work stress; I have a fairly physical job in the HVAC/refrigeration industry and that has encouraged me to maintain a healthy lifestyle.”

Do you normally make sure to schedule annual checkups with your doctor?

Yes, I actually have always kept up an annual checkup with my doctor since the age of 18. I always took advantage of the free annual checkup that I was given from each of my employers when I would begin a new job, and then would make sure to get one every year in between.”

For some of us, an annual checkup is sufficient, and it’s a wonderful start for those of us who do not currently have a doctor that we see annually. Many of us go years without seeing our physician until we find that we have to make an appointment because we just can’t kick a cold on our own or because we are feeling “off our game.” However, when it comes to more specialized appointments to check for a specific disorder (cancers, cardiovascular disease, etc.), many of us tend to not even think twice about getting checked.

What made you decide to get a heart scan?

My brother had major open-heart valve replacement surgery when we were younger, in the early ‘60s. Then I saw it via advertisement last year while visiting a friend in the hospital after having a heart attack. To be honest, I procrastinated on it until after going to a funeral for a 58-year-old high school friend of mine who died of a heart attack. The funeral was on a Wednesday; I called and made an appointment for the following Thursday.”

What were the results?

My doctor called me within two hours of receiving the results to tell me to stop my running. I had a more thorough scan set up and was then recommended to a thoracic surgeon for our next steps.”

“We thought we would be seeing her for medicine options,” his wife, Julie, stated, “We had no thoughts in our heads about surgery.”

“Later after going to the Cardiovascular Center at Methodist to see the surgeon, she showed us a 3D picture of an ascending aortic aneurysm in Pete’s heart,” Julie said. “It was 5½ centimeters wide, which is two times the size of where it should be.”

The results were shocking for both Pete and Julie, and it was crucial to move quickly in their following appointments and surgery.

“If it had ruptured, I would not be here today,” Pete replied. “My surgeon said she was pretty positive that I would not have lived through the rest of the month. Surgery was the only option. Within five days I ended up having open-heart surgery to remove the aneurysm on March 19, 2015, during which they also found a significant amount of plaque on my valve.”

Needless to say, it is important to schedule routine appointments with your doctor—not only a yearly physical or regular checkup, but also more specific appointments to get a deeper look at high-risk areas. This requires us to make sure we have a good understanding of medical history in our families.

Do you have a history of heart disease in your family?

“Yes, so my issue was more of a genetic situation. I have six brothers and sisters, four of whom have heart valve issues that are currently being monitored, and two of whom have gone out and had heart scans done since I had my surgery.”

Now that you are recovered, are you able to continue doing all the things you enjoyed before? Is there anything different?

“Yes and no. Recovery went well, but physical therapy was hard because they wanted to slow me down, while I, naturally, wanted to go faster. However, within six weeks I was able to complete the Indy Mini-Marathon with my daughter, and within three months time I went back to work. Now I am just naturally cautious of things, such as bumping my chest, etc.”

“Sometimes I forget that it has only been one year since the surgery, and I have to remember that,” Julie said. “I also have to make sure to have a little more patience with Pete’s progress. Currently I’m not sure if he’ll be returning back to his original running level, but we are very fortunate to even have him back at 60 percent of what he was.”

What advice do you have for those who haven’t gone to the doctor in a while?

“Make the appointment and sincerely evaluate where you want to be in the future,” Julie stated. “If you have never gotten a heart scan done, or any other assessment, and [certain diseases] run in your family, there’s no excuse. We got very lucky with our doctor and it was a positive influence for the both of us.”

“Don’t be afraid to make that first step and just get it done,” said Pete. “The sooner the better; make the appointment and sincerely evaluate where you want to be in the future. What we thought would be a routine appointment turned into a life-changing one, but it was all for good in the end.”

I know that for many of us, myself included, we often forget about annual checkups and assessments, or simply neglect making the appointment because we are afraid of hearing bad news or having to make changes in our lifestyle that stray from our comfortable routine. But the fact is, the sooner and more often we check in with what’s going on inside, the quicker we can catch the things that can be treated in the early stages. This will help us be better off in the long run, and we can rest easier knowing that we are taking care of ourselves from the inside out!

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This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: NIFS heart disease cardiovascular assessments

Why I Have a Passion for PiYo Fitness

piyo.jpgOkay, so you may have been hearing the word “PiYo®” circulating these last few months within the world of group fitness. For those of you who feel like you do not completely know what it means or what the class entails, fear not. I guarantee you are not the only one with questions, and as a certified PiYo instructor, I would love to share a few reasons why I teach it, and the benefits that can come from practicing it.

PiYo® is a Beachbody program created by celebrity fitness trainer Chalene Johnson (who is also the creator of TurboFire, Turbo Kick, etc.). She originally created the PiYo® class because she wanted a workout that would provide results without straining your body. She loved the benefits of Pilates and yoga but got bored with the static moves in yoga and the microscopic movements in Pilates. So essentially, the class is set to music, combining moves from both techniques and making them dynamic to give participants an enjoyable yet challenging class that works on not only body strength, but also balance and flexibility. Let’s look a little more deeply into those features.

Bodyweight Strength

PiYo_LOGO_Gray_M.jpgSurprisingly, for many of us (myself included), just using our own bodyweight for certain exercises can be challenging enough. From moves like triceps pushups, to lunges, to side planks, 140+ pounds begins to feel really heavy really quick! PiYo® takes many of these simple-to-learn yet challenging moves and combines them with aspects such as “time under tension” and dynamic pulses to keep the body moving the whole time.

Each song also has its own focus; the workout begins with a heat-building track to wake up the body and get blood flowing to the muscles, then moves into a lower-body and power track. Following those, we seamlessly transition the second half of the class into a yoga flow, and finish with a core and stretching/strength track to leave you feeling worked and refreshed.

Balance

I want to take this opportunity to emphasize that balance does matter! It’s amazing how quickly we lose balance over time if we do not continue to develop it. Think about how many times you shift your weight from one side to the other; from simply walking, to going up and down flights of stairs, to catching yourself when you trip, to leaning backward or forward to grab something off the floor. For the younger generation it might seem quite simple, but I promise you, in 30 years, if you never trained in a split stance or single-leg pattern, just standing on one leg for 30 seconds can turn into one of the most difficult and frustrating things you have done.

Flexibility

As a former dancer, this aspect is one of my personal favorites. If you want to deepen your flexibility in your hips and hamstrings, and focus on finding space within those areas to stretch, PiYo® is wonderful for this, especially the flow section, which focuses on this. Even if you have never been very flexible, and simply just want to work on being comfortable when you reach to tie your shoes, or being able to twist and open the t-spine to improve your posture, PiYo® has something to offer for that as well. Mobility work is so important in performance, as we age, and is essential to maintaining and improving quality of life.

***

If you are wondering whether you could keep up in a PiYo® class or if you could do it, you can! The best part of PiYo® is that it’s your workout! I run the class and have the moves and choreography, but it’s your workout and you are more than welcome to take it at your own pace. That includes modifications; I make sure to offer plenty of modifications to assist and advance you as you go along, allowing you to have a suitable class that will not only challenge you, but also be safe for you to participate in. Take a look at NIFS group fitness schedule and:

Try a group fitness class for free

This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: fitness yoga balance Pilates stretching core strength bodyweight Beachbody

NIFS Online Auction, and Lifestyle Rx Program Member Burt Halstead

Burt_Rebecca1.jpgIt’s that time again, everyone. Fall is upon us and the holidays are approaching… and what better way to start them all off than with NIFS’ 8th Annual Online Auction? The Online Auction was created to help sustain scholarship opportunities for some of the members of the NIFS Lifestyle Rx Program.

The Lifestyle Rx Program provides extra guidance and observation to individuals with chronic medical concerns. A NIFS’s Lifestyle Coordinator communicates with the participant’s physician and helps plan workouts geared to his or her specific medical needs. The scholarship component of the program is determined on a needs basis and allows for some participants who are unable to work, due to their physical limitations, to come in and get the help and guidance they need at NIFS.

I would like to highlight a current member of the Lifestyle Rx Program. Please take a few moments to read about Burt Halstead and how this program has helped him stay motivated.

CAN YOU SHARE A LITTLE BIT ABOUT YOURSELF AND WHY YOU JOINED NIFS?

I joined NIFS because I had just been released by my neurologist to get back into exercising/working out after a brain surgery as well as a neck surgery in the last couple of years. It is the easiest gym for me to get to because it is so close to where I live.

WHAT ARE A FEW THINGS YOU HAVE ENJOYED ABOUT BEING IN THE LIFESTYLE PROGRAM?

I have really enjoyed getting in a good exercise and workouts on a daily basis again. NIFS really worked out great for me because I wasn’t exactly sure of all the exercises I would be able to do as I eased back into exercising again. There was always someone there to make sure I could do all of the programs they had set up for me before releasing me to do it on my own.

SOMETHING YOU HAVE LEARNED OR THAT SURPRISED YOU?

Something that really surprised me was how much better I feel about myself just by getting back into the gym on a daily basis and doing the programs that my trainers have set up for me. For a long period of time I was spending most of my time in bed due to medical reasons. When I was able to get out and do things again, I had a hard time finding things to do daily, as I am still waiting for the “okay” to get back into school and work.

WHAT ARE SOME OF YOUR FAVORITE EXERCISES CURRENTLY?

My favorite exercises are the rope pull, rope pull upwards, and the cable cross wood chop. I am always a little exhausted after I do these exercises.

YOUR BIGGEST ACCOMPLISHMENT SO FAR?

I would say my biggest accomplishment has been maintaining my workouts nearly every day. When I first got involved in this program, I wasn’t sure how well it would work out for me, if at all. I was probably only going two or three days a week at first, as I was still a little uncertain if it would work out.

THINGS YOU HAVE LEARNED FROM YOUR TRAINER(S) ALONG THE WAY?

My trainers have helped me set up programs using machines and made sure I was using all of the machines or super-band exercises correctly, as I had never really used them before. I had always used free weights, and now free weights are less of an option. It was nice to have someone to make sure I was doing everything correctly as I went through them for my first time.

WHAT KEEPS YOU MOTIVATED?

I would say the thing that keeps me motivated is the ambition exercising at NIFS has given me again. Before all of my medical issues I always worked hard to be the best I could be at whatever I was doing (sports, academics, exercising, etc.). Thanks to my trainers at NIFS, I have found that motivation again. It has helped boost me physically, socially, and emotionally*. I’m not sure the trainers that I’ve been working with really understand how much I appreciate all of their hard work.

*Weight loss claims and/or individual results vary and are not guaranteed.

Auction Information

Our Online Auction begins Monday November 23 and runs through Monday December 14 at 8:00pm. There are a lot of great items to bid on that everyone can enjoy so get your bid on today!

AuctionImage.jpgFor questions about the Lifestyle Rx Program please contact Rebecca Newbrough at 317-274-3432 ext. 263  rnewbrough@nifs.org.

This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: NIFS motivation member NIFS programs lifestyle