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NIFS Healthy Living Blog

Trudy Coler

Recent Posts by Trudy Coler:

10-Minute Desk Exercise Routines for the Office

86490362Even though I work at a gym, I can still relate to people who work in an office setting sitting at a desk for several hours out of the day. On a typical day, I try to get in my workout before or after the work day, but sometimes that just doesn’t happen and I need to squeeze some movement into the middle of my day.

Getting up and moving around at the office doesn’t have to be complicated, and it doesn’t take a long time to get in movement that will truly make a difference.


Here are two 10-minute workouts you can do at your desk (or anywhere!) when time, space, and equipment are limited. Also, notice the exercises are hyperlinked—click the link for a video demonstration of the specific exercise.

10-Minute Total Body Desk Exercise Routine

Complete each exercise for 1 minute, resting when needed. Repeat the circuit of exercises twice through. Make sure to do some light stretching at your desk when you are finished!

10-Minute Cardio Blast Desk Exercises

Complete each exercise for 1 minute, resting when needed. Repeat the circuit of exercises twice through. Make sure to do some light stretching at your desk when you are finished!

Bring NIFS to work with you! Contact us about our Corporate Wellness Programs and bring fitness to your workplace. Contact Don Galante for more information at 317-274-3432 ext 234 or by email.

This blog was written by Tara Deal Rochford, LES MILLS® certified BODYPUMP® and CXWORX® instructor and contributing writer. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

Topics: staying active workouts exercise at work desk exercise workplace fitness videos workplace wellness

5 Core Exercises to Make You a Better Runner

Runners are generally good at doing the same thing over and over again, day in and day out: RUNNING! Oftentimes they will neglect doing some of the components of what runners refer to as “the little things” that pay huge dividends in overall performance and how you feel while running. The little things include sleeping enough, eating right, staying hydrated, maintaining flexibility, and core strength, and the list goes on. When there is limited time in the day to get in a quality run, the thought of cutting a run one or two miles short to do core and flexibility work is often quickly neglected.

Core strength and endurance is a critical component that should not be neglected by anyone, especially runners. Since running is a repetitive movement, the muscles in the body can become imbalanced when cross training, strength training, and core conditioning are not included in the training plan, which can lead to injury.

Here are 5 simple exercises that you can incorporate into your daily training plan with no additional equipment. All you need is 5 minutes!

  • Planks: plank-2Lay flat on your stomach and tuck your toes underneath. Raise yourself up onto your elbows and toes. Hold this position, maintaining a straight line between the top of your head and your tailbone. Do not let your hips sag down too low or press up too high.

 

  • Bird Dogs: Start in a tabletop position with your wrists beneath your shoulders, knees below the hips, and a flat back. At the same time, extend one arm out in front of you as you extend the opposite side leg behind you. Bring the elbow and knee together in the middle to complete the movement. Complete sets on both sides of the body.

bird-dog2bird-dog-1








 

 

 

Bridges: Lie flat on your back with your knees bent and feet flat on the floor. Bring your heels as close to your hips as you can without pain. Press your hips up as high as you can while keeping your feet in contact with the ground. Hold for a 2-count and return to the start position.

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  • Hip Hikes: Standing tall in a neutral position with one foot flat on the ground on an elevated surface, drop the opposite side of the body below your pelvis on the side of your grounded foot. Activate the grounded leg’s glute to return back to the start position. Complete sets on both sides of the body.

Foot-dips

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Try these 5 exercises before you go out for your next run. Start out completing just one set of each exercise. Hold the plank with good form as long as you can and build up to 1 minute. For the rest of the exercises, gradually build up to 3 sets of 10 to 12 repetitions. Once you get the hang of this, it will not take you any longer than five minutes to complete. This method will give you a great start to adding core exercises to your running routine.

Here's another core workout you can try.

If you are looking for a marathon training program consider joining the NIFS Fall Half and Full Marathon Training Program. It is geared toward preparing individuals to complete the Monumental Marathon. Training starts July 22nd!

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This blog was written by Stephanie Kaiser, Health Fitness Specialist. To find out more about the NIFS bloggers click here.

Topics: running injury prevention training flexibility strength core exercises

NIFS Staff in Action: 2014 Summer Showdown Challenge Sneak Peek!

SS2We know what crosses through many of your minds in the middle of the workouts that we provide to you through HIT classes, Group Training, and special programs at NIFS: “I bet he/she doesn’t even do this stuff he/she is putting me through!” With that in mind, it would not be fair of us to expect you to complete our Summer Showdown Fitness Challenge without us testing it out first!

For the Summer Showdown this year, we are sticking with basic fundamental movements that almost everyone can complete with no trouble. The challenge comes into play when we ask that you select a level and complete as many rounds as you can in a given period of time.

Beginner: 10 minutes
Intermediate: 15 minutes
Advanced: 20 minutes

Here is what we have in store for you this year:SS4

Complete as Many Rounds as Possible

50m Suitcase Carry

10 KB Goblet Squats

10 KB Swings

10 TRX Rows

10 TRX Chest Presses

10 Slider Mountain Climbers

As a staff, we had a great time completing the workout! Now you can rest assured that we can relate to what you are going through. If you have never participated in the Summer Showdown, don’t be intimidated. This is your year to pick your level and complete the challenge to give you that extra push this summer!

If you are looking for a a great summer challenge participate in Summer Showdown from June 23-July 25! Sign-up  6/9-6/20 on the bulletin board located in the fitness center hallway.

This blog was written by Stephanie Kaiser, Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers click here.

Topics: group training nifs staff NIFS programs Summer Showdown summer HIT

What It’s Like to Be an Intern at NIFS

AU_XC_picFour years ago when I began applying for schools, if someone asked me what I wanted to be when I grew up, I would have laughed and said, “I have NO CLUE!” I was not sure where I wanted to go, who I wanted to be, or what type of job I could see myself in. All I knew was I wanted to be close to home. Growing up I was very family oriented, so I knew whatever college I chose needed to be close enough to come home on the weekends for family dinner.

I found the perfect one, Aurora University—small campus, small class size, with the added bonus of being only 30 minutes from home! Here I found my niche in the Fitness and Health Promotion major, understanding various levels of exercise prescription for diverse populations, and having the expertise to plan and implement prescribed exercise programs.

First_day_of_senior_yearWhen my senior year rolled around, I had one last program to complete before I could hold my diploma: a 16-week internship! Completely overwhelmed at the thought, seeing that the internships I did previously were barely a month long, I spent countless hours searching for a good fit. And after 3½ years of living at home as a college student, I was finally ready to be out on my own. I wanted to challenge myself and find something completely out of my element.

When I came across NIFS, competitive was a complete understatement. I knew I would really need to step up to get accepted as an intern. But all the long hours of resume and cover letter work really paid off. Coming to NIFS was the best decision I could have made at this point in my career. Sure, it was hard for me to pack up all my belongings and live in a city by myself, but the reward was well worth it.carmel_finish_with_family

Wanting to find out where else my major could take me besides the personal training/coaching realm, and having a love for healthy lifestyles, I worked in the Education Services department with Angie Scheetz, RD. I did not just feel like another intern, but an employee who had my own responsibilities and tasks to contribute to the department. I worked on anything from wellness presentations and nutrition consultations to Mini Marathon training. Working with Angie I learned more than I had ever expected and was able to see how maintaining a healthy lifestyle goes hand in hand with exercising.

NIFS was different from any other internship that I have ever experienced, because there was the option to investigate the various other departments. Through shadowing and volunteering, I was able to experience just how diverse each was. Seeing what each job entailed helped to point me in the direction I wanted to go and left me with a better idea for a future career.

Although I still have a long road ahead of me in the fitness and health world, working at NIFS as an intern was a great experience that truly applied my education. I could not have asked for a better end to my senior year.

This blog was written by Alyssa Furman, NIFS intern. To find out more about the NIFS bloggers click here.

 

Topics: NIFS nutrition mini marathon nifs staff education interns

Incorporating the Erg Rowing Machine into Your Exercise Routine

Thomas_Rowing_Blog_3Tired of running, stair climbing, and cycling? If you are looking for a cardio workout that promises plenty of calorie burning, upper- and lower-body conditioning, all while being low impact, look no further than getting in some indoor rowing exercise.

This exercise is not necessarily new (its origins date back nearly 2,000 years to ancient Greece) and not exclusive to outdoor rowing enthusiasts. For the average individual, rowing provides an excellent warm-up source, while the seasoned CrossFitter may use the rower as a cardio component in an elaborate superset. Regardless of your fitness level, the erg rowing machine is designed to give a low-impact, smooth exercise movement that provides training for outdoor rowers as well as an uncomplicated total-body exercise for the average Joe or Jane.

Steps for Learning Indoor Rowing

Indoor rowing technique can easily be taught in four convenient steps:

  1. The Catch: The starting point; legs are bent at the knees, arms are straight, and the back is flat.
  2. The Drive: The legs are extending and the handle is pulled toward the chest.
  3. The Finish: Legs are extended and the handle is at the chest.
  4. The Recovery: The sliding motion in which the body moves back to “the catch” position and performs another rep.

Like most exercise patterns, rowing requires practice and sometimes coaching to fully and safely get the most out of the movement.

For more detail, check out these instructional videos from the manufacturer of our rowing machines, Concept2.

NIFS staff is here to help and encourage you all the way! Please contact a NIFS Health Fitness Specialist with help on improving your rowing technique or incorporating the rowing machine into your current exercise program.

To get started or develope a new workout routine, contact us for a free fitness assessment!

Free Fitness Assessment

Evolve and rejoice,

This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers click here.

Topics: exercise cardio calories rowing

NIFS Weight Loss and Slim It to Win It Participant: Misty Mercer

*NAME: Misty Mercerpizap.com13994687304371

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I made the decision for my 30th birthday to become a healthier person. I am now a 31-year-old formerly overweight attorney turned power lifter.

NIFS PROGRAMS YOU PARTICIPATED IN:

Weight Loss program

Slim It to Win It

WHY DID YOU JOIN THIS PROGRAM/NIFS?

I had been overweight since childhood, and to be honest I assumed that I would always be overweight. However, when I turned 30, I sort of did a life evaluation. I realized that with the exception of one area, I had a great life and that I had achieved and done many things that I would not have thought possible before doing them. The one area where life wasn’t all that great was my health. On my 30th birthday, I weighed around 275 pounds, and that was light compared to the 315 pounds that I weighed at my heaviest. While I didn’t have any major health issues, I knew that it was only a matter of time before problems began to appear. I just didn’t feel good.

At that point I made the decision to improve my health, and to do that I knew that I needed to lose a lot of weight. I also knew that I couldn’t do it on my own, and that’s why I searched for a gym where I could get the help and education I needed. That search led me to NIFS. NIFS’ focus on fitness and health at all ages was what I was looking for.

When I joined NIFS in October 2012, the person who did my guest workout suggested that I try the Weight Loss program. The program sounded like the right fit for me since I wanted both nutrition counseling and fitness instruction. The one-on-one focus of the program is what especially drew me to it. When I completed the 14-week Weight Loss program it was around the time that the Slim It to Win It program was beginning, so I moved into that program to continue my progress.

SOMETHING YOU HAVE ENJOYED:

What I enjoy most about NIFS are the exercise prescriptions. I have never been able to really enjoy group workouts, but I am also not keen on developing my own program or using a commercial program. The exercise prescriptions developed by the fitness specialists are great in that they allow me to work out on my own with the knowledge that the routines were developed specifically with me in mind. Additionally, if I have a question or problem, I have someone, the fitness specialist, I can talk to.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I have learned how to powerlift (weightlifting using deadlift, back squat, and bench press). I am continually surprised by how much I have progressed since starting the program.

FAVORITE PIECE OF EQUIPMENT AT NIFS OR CLASS, PROGRAM, ETC. YOU USE?

The free weights.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TIME AT NIFS?

When I began the Weight Loss program on November 1, 2012, I weighed 272 pounds and was at 57% body fat. I am now down to 162 pounds and 25% body fat*.

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

I competed in my first powerlifting competition in March 2014 and set a 14-pound personal record on my deadlift (264 pounds).

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

My primary area where I struggle is my diet. When I started, I didn’t want to go "on a diet." I wanted to learn healthy eating skills that I could use for the rest of my life. I really struggled at first because I wanted everything I ate to be perfect, but that wasn’t sustainable for me. The nutrition counseling sessions that were a part of the Weight Loss program were excellent in helping me realize that the perfect nutrition plan was one that I could remain on for the long term and that would incorporate a balance of healthy foods as well as the occasional treat.

In order to keep me eating a balanced diet, I track my progress in a food journal. Also I am always experimenting with new foods and techniques. I plan my meals in advance and pre-cook meals on the weekend that I can freeze for later.

HOW DO YOU STAY MOTIVATED?

I stay motivated by continually challenging myself. My goal is to always set some type of personal record when I go to the gym, regardless of whether it is lifting more weight, running a faster mile, or just stretching a bit further than I did last time.

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

Get to know the NIFS employees. They are great people and are always willing to help you out.

NIFS Weight Loss Memberships give you the extra tools you need to take off pounds and keep them off without compromising your health*. These programs focus on healthy eating, exercise and accountability. We recommend starting with our 14-week Ramp Up to Weight Loss Program.

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

Call Masie Duncan Weight Loss Membership Coordinator, at 274-3432 ext. 273 or email to find out about more about our Weight Loss Memberships options.

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This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

Topics: nutrition weight loss NIFS programs weightlifting Slim It to Win It

NIFS Mini Marathon Training Program Participant: Judi Border

NAME: Judi Border, 14-Minute-Mile GroupBorderPhoto

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

Born and raised in Cincinnati, moved here in 1992 for work. Since then I’ve been happily married for 20 years this July. We have a beautiful 17-year-old daughter and two cats. I work at WFYI as the Television Art Director and Motion Artist. About two years ago I realized I needed to make some life changes due to lack of personal challenges, weight gain, and the loss of two young friends to cancer. I started going to my local community center three days a week using a treadmill for 30 minutes. At the same time I started following a blog called the Happy Herbivore and became vegetarian. After a year I had lost weight, felt much better about myself, and added a yoga class.

Every year for as long as I can remember, a co-worker friend of mine registers for the Mini and always asks if everyone has signed up, too. This got me thinking, secretly I’ve always wanted to walk the Mini, just experience it, but I always had some excuse not to! This year I couldn’t seem to find a reason not to, so in January I took a deep breath and signed up.

NIFS PROGRAMS YOU PARTICIPATED IN:

NIFS Mini Marathon Training Program

WHY DID YOU JOIN THIS PROGRAM?

I’ve never been much of an athlete, but I’ve always enjoyed walking. Luckily I work with several friends who have experienced the Mini and it was their advice that I should check out the NIFS Training Program. I knew I would need to join something because I had no idea how to prepare for the Mini. My greatest fear was being picked up by the bus and not completing the marathon. I couldn’t find anyone who would walk with me; all my friends and co-workers were runners. NIFS has been a great supporter of WFYI over the years and I knew of them from that. It seemed like an obvious choice.

SOMETHING YOU HAVE ENJOYED:

I have really enjoyed this whole experience, which I credited to NIFS. It is a great feeling being surrounded by a group of enthusiastic people with a common goal. The group training is new to me and I have really enjoyed it. I found myself looking forward to Wednesdays.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I guess I surprised me. I’ve never been much for exercising, but I find that I really enjoy it. I like the fitness schedule NIFS has put me on for the Mini Training Program and hope to continue it. I believe I am in the best shape I’ve ever been in; it is very renewing.

FAVORITE RUNNING ROUTE FROM ONE OF THE RUNS?

The route to Fountain Square. You spend time in Downtown, drive through it, but how often do you actually walk through it? It was a nice tour.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR THE MINI?

Every Wednesday night was an accomplishment for me because almost every Wednesday I was pushed to walk farther than I had ever walked at a 14-minute-mile pace. Then ultimately I completed the Mini Marathon, something I have wanted to accomplish for almost 15 years.

TIPS YOU HAVE LEARNED ALONG THE WAY?

Where do I begin? I’ve learned about the importance of stretching, cross training, what to eat/drink before and after training, what are the best types of clothes to wear when exercising, what it feels like to wear proper-fitting gym shoes, how to drink water out of a cup while walking. My favorite thing to learn was the importance of letting your body rest. Who knew?

HOW DO YOU STAY MOTIVATED?

First, I would have to say NIFS and my Wednesday Night Group, they kept me motivated. Having an additional support group outside of NIFS helped a great deal, in my husband, Terry, and my co-worker friends. But I would also say that my daughter has been a big motivation for me as well. As a parent it is amazing what we expect our children to do, while we sit by and watch. My daughter recently received her Black Belt and it was during her final preparation for the test that she had to run three miles at a 7-minute-mile pace. That motivated me to step up my exercising. She still motivates me in her continued fitness goal to stay healthy and fit.

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

If you have ever wanted to participate in the Mini Marathon, this is the best way to prepare for it. NIFS brings all the right elements together, the Runners Forum helps you with shoes, the onsite physical therapist works with you and any muscle pains that might occur during the training, and the group leaders guide you and answer all your questions. It is a wonderful way to get moving during the winter and really has been a great experience for me. I loved it.

NIFS new Fall Marathon Training Program begins July 9th-October 25th. Get Registered Today! Early Bird pricing before May 31—Members: $65 Non-Members: $80

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This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

Topics: goal setting marathon training group fitness group training mini marathon half marathon

Top 10 Reasons to TRI a Triathlon This Year

Have you ever thought about training for and doing a triathlon? This is a great time to start getting ready for it, and here are some reasons why you should!

tri

  1. Never a boring day. You can swim one day, bike another day, and run another; then rest and do it all over again.
  2. The pool is warm (76+ degrees) when it’s cold outside.
  3. Cycling inside (in a group fitness class or on a bike trainer) is a great way to start to build your aerobic fitness base.
  4. Running outside on a warm winter day is peaceful.
  5. The outdoor training gear is awesome at keeping you dry and warm; plus it looks good, too!
  6. Gear is ON SALE NOW!
  7. The NIFS Triathlon Training Program is fun, educational, and great preparation for triathletes of all levels. NIFS runs co-ed and women’s-only training programs.
  8. The definition of insanity is doing the same thing over and over and expecting different results: TRY SOMETHING NEW THIS YEAR! Triathlon is the original CrossFit.
  9. Destination triathlons are a great way to get away and still work out.
  10. You can knock doing a triathlon off your bucket list. 

Ready to TRI? NIFS 11-week tri-training program is Tuesday nights starting 6/17 at 5:30p. All experience levels are welcome. This training includes race entry for the Go Girl Triathlon at Eagle Creek Park on August 23, 2014.R19XDP1

Contact Kris for more information either by email or at 317-274-3432 ext 211. Or register online:

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This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. To read more about Kris and NIFS bloggers click here.

Topics: running group training swimming triathlon cycling NIFS programs

4 Questions to Determine If You’re Ready for Your First Marathon

Has completing a marathon always been on your bucket list? Are you looking for a new challenge and to step up your commitment to fitness this year? You may be ready to try your first marathon! Here are 4 questions to ask yourself to determine whether you are ready:

1. Have You Run a Few Half-Marathons? marathon-1

Yes: Great! You are already halfway there! You mentally know what it takes to complete long-distance runs and a training program, and you have experienced that race atmosphere and everything that goes with it. Along with this, you know the ins and outs of how to fuel, hydrate, and recover from the high-mileage training properly.

No: That is okay! Starting with a half-marathon is a great first step to getting to that first marathon. This will get your body and mind up to speed with more ease than jumping into a full marathon

2. Do You Have the Time to Dedicate to Training?

Yes…I think: Training for a marathon requires more time and energy than training for a half-marathon. To prepare to have the most successful race that you can come race day, you will need to complete some long training runs that go up to 20 or 22 miles! Depending on the speed that you are going, this can take you between 2 and 5.5 hours. Be sure that you have a day during the week that you will be able to dedicate toward this kind of training. Along with this, you will need to complete two or three additional runs or walks throughout the week, as well as complete some cross-training sessions.

No: Training for a marathon may not be in the cards for you right now. If you have a lot going on as it is and hardly find time to squeeze in a short 3- or 4-mile run or walk, completing a marathon successfully should wait until your schedule calms down.

3. Are You Motivated to Complete 26.2 Miles?

Yes: Good! This will carry you through those long runs mentally. Having the desire to get out there and train to complete the race is key to having a successful training program.

Not really: You should keep that in mind before starting to train and signing up for your first race. If you are not completely sure that you are motivated to do the race, hold off on signing up. I suggest completing a few weeks of a marathon training program to see if your motivation grows as the distances get longer. If you find yourself becoming less motivated right away, reconsider your goal and maybe stick with a half-marathon again.

4. Are You Running/Walking Consistently and with Few Injury Issues?

Yes: That is a huge plus! If you are already consistently going out for runs or walks and are not having any pains or injuries, it is safe to start ramping up your mileage slowly to prepare for the marathon.

No: Get consistent and healthy first! If you are not consistently walking or running, that is the first thing that you should do. Consider following a scaled-back training plan and start by making sure to complete 3 or 4 days of walking/running for at least a month. If this seems to be going well and you are not running into any injuries, you can start to reconsider.fall-marathon

If you said yes to all of these questions, it is pretty safe to say you are ready to get started on a marathon training program! If you answered a few with “no,” no worries. A marathon is still not too far out of reach. Just address the obstacles that you have and work toward resolving those!

If you are looking for a marathon training program for this fall, consider joining the NIFS Fall Marathon Training Program. It is geared toward preparing individuals to complete the Monumental Marathon on November 1 in Indianapolis.

This blog was written by Stephanie Kaiser, Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers click here.

Topics: NIFS motivation goal setting running marathon training half marathon NIFS programs race training injuries

“Alice & Chains” Part 2: Making Your Training Functional

When we last left Alice (aka you), we provided her with two kinetic chains to rescue her from the mythical land of functional training. Now that I have established a solid base to build from, I can hone in on what actually makes moving functional, and that is movement. (I know, shocking isn’t it?)

The Patterns of Human MovementDSC04021n

Basic human movement is pretty much divided into seven different patterns. As stated in Part 1,
these patterns can affect one another and be built onto one another. The seven movement patterns are the following:

  • Squat
  • Hinge
  • Lunge
  • Push
  • Pull
  • Single-leg balance
  • Rotary/core stability

Taking the definition of functional training discussed earlier (to train or restore function in movement), these are the movements I was referring to. Functional training should revolve around making these basic movement patterns better. That’s it, end of story? There are many aspects that can go into a functional movement program such as heavy strength training, metabolic acceleration work, core stability, and much more. But the program’s components should always point back to restoring and training the function of these patterns.

Pairing Functional Movements

When programming a strength-training workout, to train or restore function in movement, I like to pair movements together. This will add to the training effect and save you time as well. There are a number of ways to pair these basic movements together. Keep in mind two things when pairing up movement: the kinetic chains being trained, and the residual fatigue of staying on one side (or chain) of the body. Simply put, don’t pair movements that occur on the same side of the body.

Here are some of my favorites:kettlebell

  • Kettlebell Swing (Posterior Chain/Hinge) and Push-up (Anterior Chain/Push)
  • Kettlebell Goblet Squat (Anterior Chain/Squat) and TRX Row (Posterior Chain/Pull)
  • Box Step-up (Anterior Chain/Single Leg Balance) and Mountain Climbers (Rotary/Core Stability)
  • Chin-up (Posterior Chain/Pull) and Reverse Lunge (Anterior Chain/Lunge)

If you were to complete these movements I listed for 10 reps each and for 3 sets with moderate to heavy weight (while keeping proper movement mechanics), you would have yourself a well- founded functional training workout. If you forget everything I have told you, just remember this:

Do something for the legs, do one push, one pull, and a core exercise!

So there you have it, the dirty on functional training. Please keep in mind that I have only scratched the surface of this topic. I can’t stress enough the importance of knowing how you are currently moving so you can have the best plan of attack in your training.

Schedule a Functional Movement Screen with us today and know the metrics that matter.

Tony Maloney is NIFS’ Fitness Center Manager and leads Group Training Sunday through Thursday. Follow Tony on Facebook.

Topics: NIFS fitness center workouts functional training injury prevention muscles kettlebell TRX