NIFS Healthy Living Blog

Golf Warm Up: What You Should Be Doing BeforeTeeing Off

As promised, this video shows some great exercises you can incorporate into your golf warm up. You can do these exercises before hitting the practice range or teeing off. This warm up may help improve your stroke and even increase yardage on your shots, but more importantly, it will help prepare your body for activity and reduce the chance of injury when hitting the range.

Filmed at the world-renowned NIFS National Golf Course located just outside our back patio, I hope these exercises help you have a better round of golf!


Caddy Smack 3

Don't miss the other blogs in this series including:

“Caddy Smack”: Fitness Tips to Improve Your Golf Game

"Caddy Smack Deuce": More Fitness Tips to Improve Your Golf Game

"Caddy Smack 3": Strength and Power Exercises for a Better Golf Swing

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This blog was written by Alex Soller, Health Fitness Instructor and Athletic Performance Coach. Click here for more information about the NIFS bloggers.

Topics: exercises golf core strength golf training warmup dynamic stretching

Mini-Marathon Training: 3 BIG Things for Running

mini.jpgNIFS' Mini-Marathon Training Program has started, with most individuals’ goals revolving around one thing: to run a new personal best. Come May 6, months and months of training will be put to the test against a tough 13.1-mile journey.

What are you doing to get ready? Many veteran runners of this race have programs that they have used year after year with repeated success. Some newcomers (or maybe even veterans) may still be searching for that training program that will allow them to reach their fastest potential. But where do you start? Obviously when preparing for a race (5K, half marathon, marathon, etc.), running will take up the majority of your training time. My only tip for the running aspect of your training is to be sure to utilize a running progression that fits your current training age (or level of fitness/training you are currently at). This will help ease your body’s adjustment into the longer distances as they build up over the next few months.

This blog focuses on the less obvious pieces of your running puzzle. Check out my “3 Big Things” to consider when preparing to race.

1. Have Your Functional Movement Screen (FMS) Done

FMS-5.jpgThis sits at #1 on the list for good reason. The Functional Movement Screen (FMS) can help identify different types of mobility issues and muscular imbalances. In my experience with runners, these issues are prevalent. These are also issues that can lead to a less efficient running stride, or potentially even injuries.

Think about it this way: do you get better, worse, or the same gas mileage when you drive your car with uneven tire air pressure? The answer is worse. Now think about it in terms of your body. If you have an ankle that is immobile, you will be spending your training time and the 13.1-mile race fighting that issue. If you identify that problem and improve its mobility (i.e. airing up the low tire pressure), the workload will be more evenly distributed between both sides of the body. This should allow you to run more efficiently and expend fewer calories per stride.

Did I mention that NIFS members can have this done at our facility, FOR FREE?

Learn More

2. Practice Self-Care/Recovery

It’s not uncommon to see a runner’s performance struggle not for the lack of an adequate training program, but because of what happens after training has concluded. What do you have planned for your off days or light training days? Do you even have off, light training, or recovery days? These are definitely factors that need to be addressed as soon as your training commences. Depending on your training age, these variables may be adjusted.

Training for any type of race is definitely going to be stressful on the body, so finding ways to optimize your recovery throughout your training program is paramount. Three main areas that I recommend that you focus on include the following:

  • Sleep: At least 6–7 hours.
  • Soft-tissue work (for example, foam rolling): Hips, calves, shins.
  • Low-impact/low-intensity movements: Cycling or swimming.

The ultimate goal throughout these areas will be to allow your body to prepare itself for the next intense training bout. Training at 60, 70, or 80% of your absolute best probably won’t yield the greatest return on your training sessions. Being closer to that top level will allow you to push yourself each training session and get the best results.

Did I mention that you can talk to a trainer about how to optimize your rest and recovery at NIFS’ fitness center, FOR FREE?

3. Do Strength Training

Some of you are probably looking at this with a “yeah, right” thought in your mind. If strength training is not currently in your running preparation program, I challenge you to add it. I’m not saying you have to be lifting weights 6 days a week. I’m not saying that you need to look like Arnold. I’m saying that a couple days a week of resistance training might be the key to take you to the next level. And no, you are not going to get big or bulky. Training frequency and the exercise selection associated with a strength program for runners will not yield those results. Bodybuilders train to get bigger. Athletes (runners included) train to prepare their body for their sport.

After mobility issues are improved from the FMS, I usually focus on a few main areas with runners that I strength train. Those areas include unilateral (single-side) exercises, lateral movements, and core strength.

  • Unilateral exercises allow the strength training to mimic stressors that are similar to running, which is also essentially a unilateral movement.
  • Variations of lateral exercises allow a runner (who normally only goes in a straight line) to develop strength in different planes of movement. This can be good for running efficiency as well as potentially reducing the risk for injury.
  • Lastly, and certainly not least, is core strength. Strength of the hips and abdominal area is key to maintaining your form throughout a race as well as reducing impact on the joints. Form and posture are vital to your performance while running, which will be enhanced by training these muscles.

Also, did I mention that you can have a strength-training program like this made at our facility—you guessed it, FOR FREE?

Free Fitness Assessment

Conclusion

There are a lot of ways to approach how you train and a lot of ways that can make you successful when competing for your running goals. Make small changes with your current program to start, and slowly add in more as you see yourself improve!

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This blog was written by Alex Soller, Athletic Performance Coach and NIFS Trainer. To find out more about the NIFS bloggers, click here.

Topics: NIFS running core strength recovery strength training functional movement Mini-Marathon Training Program foam rolling

Fitness Training Types: Find Your Method

bands-1.jpgIf you take a few minutes to google the various types of fitness training out there, you will come up with a list of about 10 different ones, and then 10 more different variations of each of those. And each year more and more “fitness trends” come out, making it quite confusing for the consumer as to what to choose and where to start. It can be confusing and even frustrating choosing what is right for you and your body.

And to take it a step further, maybe the results you want that you aren’t getting are because you need to try something different. Maybe that different thing does not have to be some crazy, drastic change in gyms, your diet, or everything in your life. In fact, maybe it’s just a workout style that suits you better. Each product you see today—like CrossFit, Orangetheory, and Dailey Method to name a few—all follow a specific training method. And what works for one person doesn’t always work for the next.

I have narrowed it down to five categories of training methods, so let’s take a look at what each one is, and I’ll help you narrow down your focus.

Circuit Training

High intensity–style workouts that incorporate both aerobic exercise and strength training. These circuit workouts can be done with or without equipment.

    • Target: Building strength and muscular endurance. These workouts tend to keep you on the higher end of your heart rate zones and are usually designed in stations for time, with little to no rest in-between.
    • Goals: The circuit training method of exercise is good for those people who are looking for weight loss, are in a time crunch, or are looking for overall general fitness, a total-body workout, and toning. Many say this is where you get the most bang for your buck because you can get the results you are looking for in less time.

Aerobic Training

This type of training is generally summarized as meaning “with oxygen” or cardio training.

    • Target: These workouts tend to target the cardiovascular system, mainly the heart and lungs. In most cases it’s associated with running, biking, swimming, jumprope, step class, and other cardio-based exercises. This style of training helps to increase your cardiovascular endurance and open the gap in your heart rate zones.
    • Goals: The aerobic training style is good for those looking to lose weight, for specific training programs like marathons, for athletes looking to increase performance and endurance as well as recover appropriately, and for those trying to reduce the risk of chronic illness like obesity, heart disease, and diabetes.

Heart Rate Training

ThinkstockPhotos-520046406.jpegThis type of training is specific to each individual and their personal zones. You can read more here about HR training, but this training method is focused in on zones like fat burn, cardiovascular endurance, peak performance, and recovery. In many cases, HR training is viewed as the all-around best training method there is.

    • Target: Heart rate training helps to increase endurance and sustainability in workouts by allowing you to peak and recover in a way that is specific to your body. Training zones are identified by doing a VO2 test.
    • Goals: For anyone and everyone! Typically people training for endurance races like Spartans or marathons, or athletes honing in on max results and recovery, for the person who is totally burnt out after each workout, and all the way to people who are on medications that affect their heart rate.

Flexibility Training

Contrary to what I know everyone is thinking, it’s not just yoga! Forget the general stereotype of moms walking into the gym with lattes, flip-flops, and their yoga mat; this training style is probably the most important, yet the most neglected. It incorporates corrective exercises, stretching (both static and dynamic), and movements from head to toe.

    • Target: To improve flexibility, mobility, range of motion, balance, and better posture.
    • Goals: Another method of training that is for everyone! If you are not a yoga person, it’s time to start! Yoga folks, dancers, runners, meatheads: this is for you, too! Flexibility training is for every single person who wants to enhance their training in any way.

Strength Training

deadlift-3.jpgStrength training typically is done with heavy weight but can be done with lighter ones as well. This style of training is directly associated with Newton’s law: mass x acceleration = force.

    • Target: To increase muscle strength.
    • Goals: Perfect for those looking to put on mass; can be good for those who don’t have a bunch of time to train; also good if you desire to move heavy things.

What should you do from here? If you are stuck in a rut or want to find the method that is going to be most effective for you, take some time to define your goals, figure out what is realistic for you, and take into consideration your past exercise experience. All these things play into what will work as well as what you like to do while in the gym.

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This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS fitness yoga circuit workout training flexibility strength core strength goals heart rate strength training methods aerobic

NIFS December Group Fitness Class of the Month: PiYo

Piyo2.jpgContinuing with the Group Fitness Class of the Month series, December is upon us and we are highlighting a new class. Hopefully you had the opportunity in November to do a BODYATTACK class. This month we take a closer look at another group fitness class: PiYo. This Beachbody class has been on the schedule for a good chunk of time now, but in case you don’t know what it is or haven’t taken the opportunity to try it, let’s pick it apart a little bit.

A Low-Impact, Fat-Burning Fitness Class

Now, stepping into an even smaller group fitness studio can also be very intimidating, I know, but the faster-paced movements and music in PiYo will hopefully diminish some of those feelings. And for those of you (this was me at one point as well) who feel this is just another stretching class…think again! PiYo takes the muscle-sculpting, core-tightening movements from Pilates and the strength and flexibility benefits of yoga and ties them into one class. Talk about a great combination! And with the ramped-up speed of the different movements, this class includes fat-burning, low-impact movements to help you see results.

My Experience with This Workout

I personally have done a PiYo class to see what it was all about, and allow me to share my experience. I started out with the mindset of this is “just another stretching class,” like I talked about above. Within just a few minutes, I quickly learned I was mistaken. The class moved much faster than I had anticipated, and the movements were quite challenging. I would consider myself to be an active, decently fit individual, with a good amount of flexibility and strength. But some of the moves in PiYo really challenged the flexibility and mobility of my body. And I could see how over time, taking this class would allow a person to actually see measurable results in those two areas.

PiYo_LOGO_Gray_M.jpgPiYo at NIFS

NIFS offers two different kinds of PiYo on our group fitness schedule. PiYo Strength focuses on agility, dance conditioning, athletic training, core conditioning, balance, flexibility, and so much more. Many athletes benefit from this format because of its flexibility, and using the body as full-body resistance. This is a fusion format that moves quickly and powerfully, and creates strength from the transverse abs out. We also offer Pilates/Yoga Fusion, which is a unique class designed to build strength, balance, agility, and flexibility. The moves fit perfectly together to form a class filled with intense choreography that's fun and challenging and will make you sweat. It is a perfect blend of Pilates, yoga, sports stretch, dance stretch, athletics, and more. Don't worry, no previous experience is necessary!

Watch PIYO workout Video

This blog shows what another NIFS Health Fitness Specialist has to say about PiYo. Take some time to try a PiYo class and see what you think!

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 This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS exercise fitness center yoga group fitness workouts balance strength Pilates core strength Group Fitness Class of the Month PiYo

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.

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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

Where Do “They” Come Up with These Exercise Names?

Salutations, NIFS friends. Whether you have been working out for 30 years or are brand new to fitness, one mystery that normally goes unsolved is “Where did they come up with the name for that exercise?” Sometimes it’s pretty self-explanatory (such as biceps curl), but other times it can be quite misleading (for example, Burpee). Then when you have met several different trainers, maybe they call the same thing something different (such as torso rotations versus Russian twists). It can be downright confusing.

Here we will explore a few of my favorite mystery exercises and dig a little deeper into their backstories.

Jumping Jacksjumping-jack

So, who invented the jumping jack, and where did it originate? I should preface that by saying that it is really hard to invent exercises, at least classic, iconic ones like “the pushup,” “the sit-up,” and “the jumping jack.” That being said, we really want to credit the jumping jack to the great Jack LaLanne. Although LaLanne made the exercise popular, it was already in use by the U.S. military and gets its name from a traditional toy in which a string is pulled and the arms and legs spread into a star or jumping-jack position. 

Burpees

Another exercise that carries some notoriety for name confusion is the Burpee. To a lot of people, the Burpee sounds like a made-up name for this brutal exercise. Prior to doing Burpees for the first time, you might snicker at the idea of doing some crazy Dr. Seuss-like movement, but then you do them and your opinion changes quickly. 

So, where do Burpees come from? Apparently, in the 1930s, Dr. Royal H. Burpee (sounds made up, right?) at Columbia University invented the Burpee as part of a PhD thesis. His Burpee test was meant to simplify fitness assessments and was used by the U.S. military. Nowadays, the Burpee is mostly associated with cruel and unusual personal trainers.

Turkish Getups

The Turkish Getup is in a category all by itself when it comes to mysteries. To some, it closely resembles a strongman wearing a leopardskin Onesie and handlebar mustache performing for a traveling-circus sideshow. 

As deep as that sounds, finding the exact origins of the Turkish Getup was even more challenging. It is thought to have originated in Turkey hundreds of years ago and to have been passed down from generation to generation to modern times, where it is primarily done with a kettlebell in either a kettlebell class or a during a CrossFit session. One thing that hasn’t changed, though, is the Turkish Getup’s reputation as one of the most intricate movements in all of fitness.

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What are some names that have perplexed you or even made you laugh out loud? Share in the comments below for an open discussion and maybe you can “stump the trainer.”

Whether you call it a squat press or a thruster, one thing we always want to make sure of is safety. Your NIFS health fitness professional will ensure you’re getting a great, safe workout regardless of what you call it. Schedule a free assessment today!

Free Fitness Assessment

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 fitness center injury prevention kettlebell personal training exercises core strength CrossFit

10 Better Ways to Do 10 Exercises (Part 3)

Salutations NIFS blog followers! Today’s blog is part 3 of our late-summer blog series, “10 Better Ways to Do 10 Exercises.” In the preceding two installments, we took a look at bettering your pushups, helping your squats, and building better pull-downs, in an attempt to help you understand that there may be a better, safer way to exercise and that NIFS is happy to facilitate your fitness experience with these injury-prevention tips.

Now, here are the final three improved exercises.

8. Weighted Sit-ups on an Incline Board

We’ve all seen the famous boxing workout montage and its famous weighted sit-up scene. It must be legit, right? Well, to be honest, the sit-up isn’t exactly the best exercise for your spine. Again, like the torso rotation machine in part 2, we find flexion on a loaded spine to be a loaded gun that could spark any number of injuries.

A good, challenging alternative would be a dead bug on a BOSU balance ball. With your body positioned on the BOSU ball so that you are completely balanced on your back, hold your position (like a plank) without arms or feet touching the ground. To modify the exercise, tap one heel to the ground to regain balance. Start with a 30-second period and progress in time as you become more proficient.

WEIGHTED-BENCHBOSU

9. Rotating Shoulder Shrugs

The shoulder typically gets a lot of workload, especially when you think about its role in so many exercises. Shrugs, though, are a classic bodybuilding movement and have their place among those who are trying to sculpt their bodies. The main problem lies with the impingement in the shoulder while performing a rotating shoulder shrug.

You can alleviate the need for a shoulder shrug by taking it out of your routine altogether and focusing more on overhead dumbbell press (which works the shoulders as well as the traps). For those who still want to do a shrug, I suggest making the movement simpler by shrugging only up and down.

SHRUGOVERHEAD

 

 

 

 

 

 

 

 

 

 

 

10. Kip Pull-ups

Kip pull-ups can be considered an exercise that teeters on the edge of dangerous. The exercise itself, if done properly, can be seen as a tool for individuals seeking to increase stamina in the upper body when there is a lack of strength to perform standard pull-ups. By using momentum, an individual is able to “swing” themselves into a pull-up; creating substantial stress on the shoulders and connective tissue that holds it all together. What makes the exercise most dangerous is when underqualified individuals teach inexperienced, deconditioned individuals the exercise improperly (which can be said about all exercises).

To get an idea of where you should start, begin training with an assisted pull-up machine, gradually decreasing weight until you are able to do multiple sets and reps without extra weight. Perform the exercise fairly deliberately, counting a three-count on the way up and down and making sure to breathe. Force yourself to have good posture from the very first repetition. If done properly, lats, biceps, grip strength, as well as core should all improve in strength. If an assisted pull-up machine is not available, another option is to use a superband on your foot or knee to simulate the same move.

MACHINE-PULLUPband-pullup

This concludes part 3 of “10 Better Ways to Do 10 Exercises.” I hope you have been inspired to branch out and try new exercises that we feel will give you the safest workout with the best results. If you have any questions regarding program design, do not hesitate to contact the NIFS track desk to schedule an appointment with a degreed, certified staff member.

Muscleheads, rejoice and evolve!

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

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Topics: fitness center injury prevention strength exercises core strength

“Caddy Smack”: Fitness Tips to Improve Your Golf Game

golferWith summer in full swing, I thought some tips to improve your golf game might be a good way to start my blogging experience. No, I’m not going to fix your slice or tell you how to hit out of a bunker (I still can’t fix that myself). What I’m going to do is give you a few fitness tips that could potentially help add some yards off the tee or with long iron shots.

Getting More Distance on Your Shots

One of the best ways to bolster the distance of your shots is to increase the club head speed during your swing. Now, you are probably thinking, “Okay, I’ll just swing harder than I normally do.” Those of us who have done that before already know the outcome is not favorable for scoring par or birdie. The ball probably ended up two fairways over or at the bottom of a lake and left you saying, “I almost crushed that.”

What if there was a way to increase that club head speed without altering the mechanics of your swing? The concept of rotational power may be the key to unlocking that extra 10 to 15 yards for that tee shot. Rotational power is something I focus very heavily on with any of my teams that involve a swinging aspect (such as golf, tennis, and softball). It involves moving your upper body/torso and hips in a circular path to generate a large amount of power while keeping under control. Increasing the ability to generate this force (getting more powerful) will allow you to feel like you are taking your normal swing but have a little more “oomph” behind it. Simply put, you are able to swing harder by increasing the ability of those muscles that are important to the swing.

Training to Increase Rotational Power

Now, how should you go about training to increase your rotational power? Luckily, the NIFS Fitness Center has a ton of tools that can provide opportunities to do so. I am going to focus on one piece of equipment for this specific goal, which are the Dynamax balls located at the south end of the fitness center floor. The following three exercises are designed to help you become more powerful and hopefully improve your game at the same time. Remember, your driver and irons do not weigh a bunch, so use one of the lighter Dynamax balls (I recommend the 10-pounder to start with). The golf swing is a fast event, so focus on the speed aspect rather than the weight during these drills.

  1. Dynamax Pocket Throws (3 sets of 15 per side)
  2. Half-Kneeling Rotational Throw (3 sets of 8 per side)
  3. Overhead Rotational Throw (3 sets of 6 per side with maximum effort)


I know there are many more parts to the golf swing than rotational power, however, this is a key factor. Hopefully in a few weeks you will be hearing a louder “smack” of the club and see some extra distance when the ball comes to a stop.

Hit them straight; hit them far!

If you are looking for more ways to improve the strength of your golf swing or have any other sports specific goals, contact me for a free fitness assessment. 

Free Fitness Assessment

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

Topics: exercise muscles training golf core strength rotation golf swing