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NIFS Healthy Living Blog

NIFS Group Fitness Class of the Month: Les Mills BODYATTACK

Nov_Bodyattack.jpgThe Group Fitness Class of the Month is BODYATTACK. When reading that name, what first comes to mind? For me, I immediately think, “Okay, slightly intimidating, but I’m intrigued. This better be good.” As a former dancer, avid runner, and group fitness instructor of multiple formats, I’d like to consider myself as having relatively good cardiovascular endurance and overall bodyweight strength. Well, let me tell you, friends, this class is no joke! Hang on now—before any of you new exercisers click away to look for an easier class, let me assure you, you too can participate! I will tell you how, but let me first give you a little background.

What Is BODYATTACK?

BODYATTACK is a pre-choreographed workout program created by New Zealand–based Les Mills. By definition, it is, “…a high-energy fitness class that caters for total beginners or total addicts. We combine athletic movements like running, lunging, and jumping with strength exercises such as pushups and squats.” The format ranges from 50–60 minutes, and can include 9–11 music tracks. The main focus for each track is

  1. Warmup
  2. Mixed Impact
  3. Plyometric
  4. Athletic Strength
  5. Running
  6. Agility
  7. Power
  8. Core
  9. Cooldown

A Challenge in All Movement Patterns

Talk about a heart pumper! All of these components are rolled into this one class, which is one of the reasons why I loved taking it. Think about the last time you had to make a quick balance shift, change direction, or switch your movement to accommodate what’s coming next within a moment’s notice. BODYATTACK takes you through all types of functional movement patterns to get you better in shape and better prepared for the “sport of life,” as Program Director Lisa Osborne states it. We do so much lifting on the gym floor—which, don’t get me wrong, is AWESOME—to be strong and lift heavy; I strive to make time to do programming like that during the week as well. However, I am a firm believer in variety and balance, which is why I got into classes in the first place and eventually teaching group fitness myself. I want to make sure the work I do in the gym translates to what I do in everyday life.

BODYATTACK challenged me in all movement patterns which, as fitness professionals, we know are essential to our overall fitness, yet sometimes we tend to neglect them when we plan our own workouts. This class had me move laterally, forward, then immediately backwards, then diagonally. Then we jumped down to the floor to work horizontally focusing on upper body and core. It can be intimidating at first, but I can assure you that if you have a good instructor teaching (which this class did), he or she will always offer plenty of modifications so that any level of fitness can participate. Functionality is key, and if something has a main goal of keeping me agile, able, and mobile, I’m all about it!

Proven Results

Another great factor of this class is the proven results it has the potential to provide. This program was researched and tested among willing participants to make sure the format performs and provides effective results. According to a recent study at Penn State, it was found that there were “…significant increases in leg and back strength as well as positive changes in aerobic fitness, agility, and power over the participants that completed three BODYATTACK classes over the course of six weeks.” Not too shabby for a few times a week!

My Challenge to You

So I challenge you, if you’re still reading this, to step out of your normal routine this month and give it a try once each week, and give your body that extra spike during your workout time. Think about it: that’s only four or five workouts within a whole 30-day period to sprinkle into your month! Who knows, maybe you’ve begun to hit a plateau and this class might be exactly the right amount of high-intensity cardio to shed that extra pound or two that can compliment your weight training on other days.

Try It at NIFS

Never tried BODYATTACK, or even group fitness for that matter, before? No problem! With any class you take here, we encourage the “Smart Start,” which includes staying for the first few tracks/songs of the workout, or simply half of the class. Then, when you feel that you’ve had enough or if that’s all you can do for now, you head out for the day with the motivation to stay for one more track next time you come back, until you find yourself completing the full class.

Check out the times for BODYATTACK on our group fitness schedule and see some of the other classes we offer. If you have never tried a group fitness class at NIFS before, and want to take that first step and check us out, find out how to try a group fitness class for free!

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This blog was written by Rebecca Heck, Group Fitness Coordinator and Health Fitness Instructor. To read more about the NIFS bloggers, click here.

Topics: NIFS cardio challenge Les Mills high intensity music BODYATTACK Group Fitness Class of the Month

NIFS October Group Fitness Class of the Month: BodyJam

October_bodyjam2.jpgWho doesn’t like to get their groove on when the hottest new song comes on? I would not put myself into the category of a “big dancer,” or in fact a dancer at all, but from time to time when a good jam comes on the radio, I am guilty of pulling out my car dance moves.

Now what if I told you that you could work out by dancing? For some, this sounds much more appealing than hitting the machines or lifting heavy things. Dancing has more benefits than just completely embarrassing yourself and being totally okay with it! And Les Mills’ BodyJam class has come up with the perfect combination of good modern music, dance moves, and a workout all rolled into one class. And it's our group fitness class of the month.

Let’s take a look at the benefits of dancing, what BodyJam is really composed of, and why it can benefit you.

The Fitness Benefits of Dancing

Dancing is a great workout because it…

  • Is a good way to stay fit for people of all ages, shapes, and sizes.
  • Helps you tone, strengthen, and build greater endurance for your muscles.
  • Has cardiovascular benefits.
  • Has a very high enjoyment factor.
  • Assists in weight management.
  • Increases bone density due to weight-bearing exercise.
  • Increases coordination and flexibility.
  • Improves balance.
  • Is a great way to meet other friends at the gym.

And finally:

Working Out While Dancing

BodyJam is a dance-inspired cardio workout. This 60-minute class will get your heart rate going and elicit a pretty solid calorie burn. Not to mention that the music is constantly changing and being updated with the “what’s most hot” list. Sounds like the full package deal to me: you get to hear the latest songs, dance away, and get a cardiovascular workout all at the same time!

But for all of you out there like me with two left feet, fear not: this class is still for you! With an instructor leading the class and showing you the moves, you are sure not to get left behind.

Give It a Try at NIFS!

With the vast benefits of dancing, and the format of a Les Mills BodyJam class, I would say it’s worth a try! Check out the NIFS group fitness schedule for BodyJam class times. Classes are free to members. If you are not a member of NIFS currently, you can purchase a class pass at the NIFS service desk.

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

Topics: NIFS Les Mills music Group Fitness Class of the Month dancing BodyJam

NIFS September Group Fitness Class of the Month: CXWORX

More than just eye candy to some, the muscles of the core have one of the greatest responsibilities to the human body. Yes, everyone wants those washboard abs and to get rid of the undesired abdominal fat that is so often stored in the midsection. But what if you understood the importance of the core and shifted your thinking about why you should be training this area daily?

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Why Core Strength Is Important

The first step to shifting your mindset is to understand why the core is essential to the body and to human movement. The core musculature is key in maintaining posture and establishing movement. Without a strong midsection, the framework of your body would crumble to the ground. The core helps in all the forms of posture, including sitting, standing, moving, lying down, getting up, twisting, and turning. Secondly, having a strong core helps to prevent injuries. Having that solid foundation and stability at the center of your body reduces your risk of injury. No matter what you do in your everyday life—taking out the trash, picking up the kids, walking the dog, or sitting at a desk all day—the core muscles are working. Thus, you must make sure that you are building core training into your programming.

Strengthen Your Core

This should give you enough good reasons to want to have a better core. So how do you do that? The traditional way of doing 500 crunches or sit-ups in order to get that six-pack has left and the wide world of planks and utilizing equipment like medicine balls or resistance bands is in. There are even classes built around simple core training. And this is where NIFS’ group fitness class of the month, CXWORX, comes into play. This class is offered nearly every day of the week, many times during more than just one time slot, and is designed around building core strength.

Let’s look at the benefits of taking a Les Mills CXWORX class:

  • In and out in 30 minutes: There is no reason you cannot make this class fit into your schedule. With a short and sweet 30-minute format, you can squeeze this in before work, on your lunch break, or before you head home for the evening.
  • Built to strengthen the core: While this class sees some additional benefits that we will discuss in the next few points, CXWORX is built around the foundation of working to build a strong core. With minimal equipment like a mat, weight plate, and resistance band, this class with help to build that rock-solid foundation you are looking for.
  • Build core endurance: Not only are you building overall strength, but you’re increasing core endurance as well. It’s important to be able to maintain strength and stability of the core for longer to help posture both in movement and while stationary.
  • Additional benefits: As mentioned above, not only does CXWORX benefit the core musculature, but the legs, hips, and butt also get a workout. All these parts of the body are attached to the core muscles and are just as important to work.

If you are ready to get in some core work, try CXWORX today! As you strengthen your core, watch how many other things improve, like movement and running speed. Click here for the latest group fitness schedule. And if you can’t make one of these classes work, try another group fitness class; a majority of them have additional core work built into the program!

Try a group fitness class for free

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

Topics: NIFS core Les Mills core strength Group Fitness Class of the Month CXWORX

NIFS August Group Fitness Class of the Month: Yoga

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Yoga is good for all types of people who have all types of fitness goals. No matter what your age, size, shape, or training regimen, you can reap the benefits of doing it on a regular basis. In fact, there are different types of yoga, and some of them are quite challenging regarding strength and balance.

Yoga is NIFS Group Fitness Class of the Month. Let’s take a look at some specific groups of people and why yoga can be beneficial to them.

Athletes

For many athletes, the idea of getting a good, solid workout means needing a wheelchair to get out of the gym. However, a good 60-minute yoga session could really help far more than the mind tells you it can. In fact, one of these sessions may be, at times, even more beneficial than that 60-minute lift you were just about to do. Yoga helps to improve strength, flexibility, balance, coordination, mental control, and mobility; increases power; and works as a perfect active-recovery exercise.

Seniors

For senior fitness, yoga is great to help gain better stability and balance. As people age, their balance, stability, and proprioception diminish. But with the help of yoga, you can slow down the process. On top of improved stability and balance, yoga helps to improve flexibility and overall joint health, reduces high blood pressure, improves breathing, and helps to reduce anxiety or depression.

The General Population

For the everyday exerciser who is simply trying to fit exercise into their regular, busy life schedule, yoga is great, too! Yoga is actually a form of physical fitness and has several benefits for those looking for a relaxing yet challenging workout. Yoga helps boost emotional health, reduce back pain, reduce heart disease, put asthma at ease, boost memory, improve flexibility… and the list goes on.

Youth

Yes, yoga is good for kids as well. Yoga is good for the youth population because it gives them time to step away from technology, inwardly connect with themselves, and listen to their own feelings and ideas. For this age range of people, it has been found that yoga can help improve self-esteem, attention span, empowerment, and self-regulation.

August_Yoga.jpgPowerlifters

Believe it or not, powerlifting and yoga are a match made in heaven! Yoga for those who like to lift heavy helps improve grip strength and endurance, improve breathing, relieve knee and lower-back pain, aid in flexibility (specifically in the back for power lifters), and increase strength. While you might not be the first one in class to touch your toes, make that your next goal, then lift the car above your head!

***

Check out NIFS’ group fitness schedule and join us for a class in Indianapolis. Namaste, friends and fellow soon-to-be yogis!

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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 yoga group fitness balance senior fitness kids powerlifting athletes Group Fitness Class of the Month

NIFS July Group Fitness Class of the Month: BODYCOMBAT

Brand-BODYCOMBAT-Poster.jpgHave you ever considered that punching and kicking is a form of exercise and fitness? Look no farther than the physique of boxers and fighters. And from time to time, we all need to do a little punching and kicking. In fact, not only is it a form of exercise, but you can burn a ton of calories doing it! If you like this type of stuff and are into different forms of mixed martial arts, you should really consider giving BODYCOMBAT™ a try.

This Les Mills class, will allow you to become more physically fit, faster, and stronger in less than 60 minutes. According to Les Mills, research shows that with a simple 55-minute class, the average caloric burn is 737! The class, inspired by mixed martial arts, is a cardio-based workout using just your body as the machine.

What to Expect from This Group Fitness Class

When taking BODYCOMBAT™, you can expect a whole lot of kicking, punching, and throwing elbows and knees (at the air, of course, and not at another class participant!). The class is a combination of kicks that work the lower half of the body, and blocks, strikes, and punches that are designed to work the upper half of the body as well as the core.

Who Is It Good For?

Everyone! For those who are looking for a cut upper body, BODYCOMBAT™ uses rapid boxing-style upper-body movements that work the fast-twitch fibers of the muscle. These fast-paced movements contribute to the “fit” upper body more than a traditional strength training workout that works more of the slow-twitch muscle fibers. Or maybe you are looking to become faster and more agile. BODYCOMBAT™ will help to improve your sprint time, jumping ability, and dynamic movement.

If you are looking for a different way to get more physically fit, this group fitness class of the month may be it. Discover the vast benefits of boxing and fighting—but without the black eyes, facial lacerations, and missing teeth!

To access the full group fitness schedule at NIFS, click here! Not a member? No problem! Click here to get a free class pass and try BODYCOMBAT™ on us!

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

Topics: cardio fitness center group fitness workouts core Les Mills Group Fitness Class of the Month BODYCOMBAT martial arts

NIFS Group Fitness Class: Boot Camp

20170424_201605.jpgFor the month of May, we highlighted Boot Camp as our group fitness class of the month. Have you outgrown some of the group fitness classes and want to take your training a step forward? Boot Camp may be just the thing you’ve been looking for to do that. This class is both challenging and exhausting, consisting of a 60-minute total-body workout. Let’s take a look at the benefits, class design, and who it best suits.

What does a Boot Camp class look like?

This is a good question, and the answer is simple: sweaty, exhausted people who need to jump into the shower immediately! Boot Camp takes place inside NIFS during the winter or stormy times; or often Steven, the class instructor, will take it outdoors. During the warmer months of the year, you will find Steven and his class along the Canal, downtown at the Indiana War Memorial, working out in White River State Park, or someplace around town that they find useful tools to utilize for their workout, all while getting a nice tan.

The format of the class typically involves some cardio, usually running or stairs and strength work like pushups, squats, lunges, and pull-ups. This class would fall into the categories of high-intensity, fast-paced resistance and endurance training.

Watch video.

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What is it good for?

Boot Camp is beneficial in lots of different areas of the fitness realm: cardio, strength, calisthenics, social interaction, and the never-give-up mental attitude that we all need to have! Also, often it takes place outdoors because it’s good for everyone to get out occasionally and see nature (unless the mosquitos are biting).

This class helps those who feel they have outgrown some of the other group fitness classes and really need to take their fitness up a notch. You will benefit from the high-intensity workouts that boost your cardiovascular endurance and overall strength—not to mention, Steven has a good group of folks who love working out together and interacting socially.

I’m new to exercise; is this class for me?

While we never want to exclude anyone from our classes, it would be wise to work your way up to this one if you are a first-time exerciser. The goal at NIFS is to get everyone comfortable and confident in their workouts and not leave anyone discouraged. If you feel you are physically fit and ready to raise the bar a little bit on your own workout standards, this is the class for you to try next. If you are uncertain whether it’s too much, just show up a few minutes before class time and talk with Steven to guide you in the right direction.

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Click here to see our full group fitness schedule and when classes are offered.

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

Topics: NIFS cardio group fitness boot camp resistance endurance workout high intensity Group Fitness Class of the Month

NIFS April Group Fitness Class of the Month: TRX

IMG_8764.jpgContinuing with our Group Fitness Class of the Month series, for April we are highlighting TRX. TRX suspension training is definitely one of my favorites both to teach and to participate in! If you have not tried a class yet or ever incorporated it into your personal workout plan, you are for sure missing out!You can complete an entire workout on the TRX system or simply use it to supplement any workout plan that you have going. No matter what your current level of fitness is, this minimal piece of equipment will enhance your overall health and fitness!

The Many Benefits of TRX Workouts

Let’s look at why you should incorporate the TRX into your workout regimen.

  • It’s versatile: One of the best things about the TRX system is that you can literally take it anywhere. Use it at home, at the gym, or outside around a tree branch. You can even strap it to the back of a hotel door when you are traveling. This small piece of equipment fits into any suitcase and is about the size of a toiletry bag.
  • Focuses on your core: No matter the exercise, the TRX is great because it utilizes your core in everything you do. Because you have to balance often, the core gets worked no matter what.
  • If you’re tight on time, NO PROBLEM!: This is the answer for those who have minimal time to squeeze in a workout. In even 20 minutes, you can get a full-body workout—and a pretty good one, in my opinion!
  • All workout types are possible: Using the TRX, you can do any workout you want. With the simple TRX straps, you can hit mobility, flexibility, strength, cardio, and balance workouts.
  • Anyone can do it: No matter your age, height, weight, or current fitness level, the TRX can be done by anyone. Each exercise is adjustable to meet all the levels from the first-time exerciser to the daily gym rat.
  • The combinations are endless: There is one thing that I can assure you: when working out on the TRX, you will never get bored. There are so many different combinations of exercises; no two workouts ever have to be the same. I have been a certified TRX instructor for 5 years now and can say I don’t know that I have ever repeated a workout twice.
  • It’s hard!: Don’t knock it if you haven’t tried it. For all those who look over at the black and yellow straps hanging down and think, “That workout is for sissies,” I challenge you to try it! Even the most elite athletes who get on the TRX and really hit some of the challenging exercises will walk away exhausted and satisfied.
  • It’s customizable: Whatever you’re looking for in a workout, the exercises done on the TRX can be customized to meet your needs. You can even begin to incorporate additional pieces of equipment, like kettlebells or dumbbells, into workouts to really up the ante.

Try It at NIFS

If these things don’t sell you on the TRX, you are just going to have to get into the gym and try it out for yourself. With TRX being the class of the month, the staff at NIFS would be happy to have you join us! To get a free class pass for guests to NIFS, click here. Check out the group fitness schedule for when classes are offered.

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

Topics: NIFS equipment core TRX Group Fitness Class of the Month

Ready to Try Cycle? Here's What You Need to Know

Cycle is NIFS class of the month! This high-energy cardiovascular workout uses various performance levels and speeds to get you cycle fit. Music is a big motivator and will help you get through the hills, flats and intervals!

If you have never tried a cycle class there are things you might want to know that will make the class experience more enjoyable. In this video I will show you how to setup your bike properly including:

  • Adjusting your seat position and height
  • Adjusting your handlebars
  • How to adjust tension
  • What to do the first time you come to class

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I hope these tips help you get more comfortable before you jump into your first cycle class! Let's get started! Check out NIFS group fitness schedule for the next cycle or RPM™ class.

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This blog was written by Rebecca Heck, Group Fitness Coordinator and NIFS Trainer. To find out more about our bloggers, click here.
Topics: cardio group fitness group training cycling cardiovascular indoor cycling Group Fitness Class of the Month

NIFS February Group Fitness Class of the Month: Step

Step-new.jpgStep aerobics has been around for some time. We are all aware of its huge popularity in the 80’s, and while some may have thought it was dead and gone, many know it is alive and kicking! With the launch of Zumba® and other choreographed classes, most gyms around the US still have those famous Reebok® steps and have step classes going on at least once a week. Take a close look at NIFS on Tuesday nights and Saturday mornings and you'll see step classes are far from dead. In fact, they happen to be one of our most popular group fitness classes!

Where It All Started

Let us take a moment to look back and see how step was created. It is so much more than music and choreographed stepping and learning how it was created make it all the more interesting! In 1989 Gin Miller, a competitive gymnast injured her knee in a competition. As she sought advice from her doctor on some rehab tactics, he told her she should work to develop muscles around her knees by stepping up on something like a milk crate. And that is when Gin started to use her porch step and music for some low impact stepping, and step aerobics was born!

Benefits of Step

Like many classes out there, the benefits are more than what you see on the surface. And step absolutely has some benefits that will allow you to improve your overall fitness. Step is good because it is considered “low impact”, helping the stress on the joints and body to be minimal during the movements that are performed. It also burns calories and fat due to its mostly cardio-based format. Step helps to build cardiovascular and muscular endurance through upper and lower body movements and along with those movements comes improvement in coordination and agility! With the constant movement and stepping up on one leg, over time one can see improvements in their balance, not to mention how fun step aerobics can be if you are into the choreographed music style workouts!

As stone wash jeans, side ponytails, and high top sneakers seem to be coming around again, step has always been here and remains a staple of group exercise classes! In fact, I challenge you to step into NIFS on a Saturday morning this month and see that step is still reigning. You will find Rachel and her faithful followers doing what looks like the impossible, but don’t be intimidated! Just step (pun intended) in and go with the flow, it will only be a matter of time before you master the moves and get into the fun!

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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: cardio group fitness step workout music aerobic Group Fitness Class of the Month

NIFS January Group Fitness Class of the Month: BODYPUMP

bodypump2.jpgJanuary’s group fitness class of the month is Les Mills BODYPUMP®. This class may be one of the most popular, if not the most well-attended group exercise classes offered at most fitness centers. And the cool thing about it, no matter where or which BODYPUMP® class you decide to take, it will be the same across the nation. So let’s take a deeper look into BODYPUMP®, what it’s composed of, what to expect when you show up for a class, and what a study found about the class.

The Facts

If you are looking to tone up and strengthen your body from top to bottom (no pun intended) in a group training setting, BODYPUMP® may be just the thing you are looking for.

  • Light to moderate weights with very high reps—complete about 800 reps of exercises
  • 60 minutes works all major muscle groups
  • Total-body workout
  • Uses “The Rep Effect”
  • Adaptable to all fitness levels
  • Burns between 500–1,000 calories
  • Music, social interaction, and fun environment
  • Increase core strength and bone health
  • Incorporates the following exercises: squats, chest press, dead row, clean and press, press pullover combo, lunges, and reverse curl

#BODYPUMP100 Launch is coming! 14.JAN. 17! Reserve your spot today(not required but recommended)!

BODYPUMP100Launch

 

What the Study Says

This study was conducted by several researchers at Sao Paulo University in Brazil and was published in the Journal of Strength and Conditioning Research; it was done to see the actual effectiveness of the BODYPUMP® program. Women participated for 12 weeks, taking classes twice a week, and tested both before and after. Here are some of the results:

  • 33% improvement in 1RM for squat strength
  • Increased isotonic strength (muscle tone)
  • Lower heart rate
  • Lower blood lactate
  • Improved neuromuscular efficiency
  • Effective at increasing muscular strength and endurance
  • Developed efficiency in movement

With all of these things coming out of a workout that’s just 60 minutes, I would say it’s worth your time! NIFS offers BODYPUMP® classes 12 different times during the week (see the group fitness schedule for times), so next time you are in, grab a bar and some weights, and jump in!

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

Topics: NIFS fitness center group fitness Les Mills Group Fitness Class of the Month BODYPUMP