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NIFS Healthy Living Blog

Summer Health Tips and Fitness Ideas

Summer is finally finding its way back to Indiana! If you haven’t already, it is time to get outside and get moving! Indianapolis provides an abundance of outdoor activities that work well for promoting healthy lifestyles.

Indianapolis Attractions for Active Fun

Here are five ways for people to be active in Indianapolis this summer:

  1. ThinkstockPhotos-185469754web.jpgPerhaps the hottest attraction promoting physical activity in downtown Indianapolis this year is the new Indiana Pacers Bikeshare. With 250 bikes around the downtown area at your disposal, enjoy a day of physical activity and sightseeing in downtown Indianapolis by renting a bike and taking it for a spin on one of the local trails. I personally enjoy riding the Cultural Trail down to Fountain Square, among the many trail options available right downtown.
  2. Rent a kayak and enjoy some time out on the water while earning some physical activity points! Kayaking is an excellent form of exercise that can be learned easily at any age and enjoyed at varying levels of fitness. If you have never been kayaking before, do not be intimidated. Kayaks are available to rent around the city, including in Eagle Creek Park.
  3. Try a triathlon! Any age is a good age to try a triathlon for the first time. Here at NIFS we host a training program geared toward completing the Eagle Creek Sprint Triathlon for women both new and veteran to the sport. One of our participants was 68 years old when she completed her first triathlon with success!
  4. Take your kids or grandkids to the park and play. Being active with young children is great for everyone and is an excellent way for you to sneak in some physical activity. Consider that you may not be able to keep up with all of the moves that the kids are doing and stay within your capabilities while participating in the activities that they are doing.
  5. Consider training for a road race! You don’t have to be a top-notch runner to go out and try to run or walk your first 5K or marathon. NIFS is hosting a marathon training program geared toward completing the monumental marathon for those of you who have ever considered running a marathon. It is never too late to check that goal off your bucket list!

Health Tips to Keep in Mind

Being active in the outdoors during the summer adds another level of concern that you should keep in mind when selecting and preparing for your outdoor fitness activities.

  1. Drink plenty of water before, during, and after your time spent outdoors. With the heat and humidity that come along with the Indiana summer, your body will lose the water that it needs at a rapid pace. Drink-waterDehydration can lead to heat illnesses, so it is important to stay hydrated and drink water even if you do not feel like you are thirsty. Read more about this in our 5 Tips to Staying Hydrated While you Exercise this Summer blog.
  2. Be cautious of extreme temperatures and avoid being outside for extended periods of time during these times. Hot temperatures can be dangerous, even if you are not exercising, so save your outdoor physical activities for later in the evening or earlier in the morning when the temperature is cooler and the sun is not beating down on your back.
  3. Wearing clothing that is lightweight, light in color, loose fitting, and moisture wicking will help you to stay cooler in warmer conditions.
  4. Apply sunscreen when you know that you will be outside. Whether you are working in the yard, walking the dog, or playing a round of golf, the sun has the same impact, so apply sunscreen to prevent damage to your skin.

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

NIFS new Fall Marathon Training Program begins July 20th-November 2. Get Registered Today!

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Topics: NIFS staying active fitness center triathlon NIFS programs summer hydration Indianapolis

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

Profile: NIFS Triathlon Training Program Participant Zach Smith

tri-training

The annual co-ed NIFS Triathlon Training Program is complete and participants have successfully completed the first triathlons of the season. The participants never cease to amaze all of us here at NIFS. Working hard during the six weeks of training to perfect swimming technique, practice biking on the road, decrease running time, and create smooth transitions between events pays off every year for these athletes. We love hearing from our participants and giving them the limelight, which is why we are showcasing one of our Triathlon Training participants in this blog post.

We are featuring Zach Smith, an avid runner turned triathlete who has an amazing story that is sure to inspire anyone to get out and try his or her first TRI. Take it away, Zach!

NAME: Zach Smith

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

In 2011, I was in Boulder, Colorado, for work and decided to start running to get back in shape thanks in part to my co-worker at the time (who was an avid runner) and the beautiful mountain view. Once I was back in Indy, I just never stopped running. I participated in my first Mini Marathon in 2012. I got connected with NIFS in 2013 through the Mini Training Program and decided I would commit to the six-week Triathlon Training after the Mini was over. Currently, I am a full-time employee at IUPUI, working in the Math Department as Student Services Assistant, and am a part-time graduate student pursuing my Master of Public Affairs (MPA) in Policy Analysis through the Indiana University School of Public and Environmental Affairs (SPEA).

NIFS PROGRAMS YOU PARTICIPATED IN: Triathlon Training Program

WHY DID YOU JOIN THIS PROGRAM?

I think anyone who is an avid runner, swimmer, or bicyclist has thought at least once about participating in a triathlon. As a runner, I naturally was ready to take my competitive nature to the next level by conquering a triathlon. However, I had no idea where to begin or how to train for such an event. I saw the “Ready to TRI?” posters at NIFS during the 2013 Mini Training Program and knew that it was exactly what I needed to do to prepare for my first event.

SOMETHING YOU HAVE ENJOYED:

I really enjoyed working with Kris Simpson and Stephanie (Greer) Kaiser at NIFS during this program. Being in a smaller training group, we were able to receive more individual attention during the training and that was extremely helpful. Kris and Steph really knew lots of training and race-day tips, which helped make my first event go smoothly.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I think for everyone who never swam competitively, the swimming portion of the triathlon can be the most daunting of the three parts. I consider myself an average swimmer and did not swim competitively, but I really enjoyed the swimming training we did on Tuesday nights and my own personal swim training on Fridays. Swimming is such a great exercise and I think most people discount it.

FAVORITE ASPECT OF TRAINING (BIKING, SWIMMING, RUNNING, FAVORITE MEMORY)?

I really enjoyed the biking/running training that we did at Eagle Creek Park. It is such a different feeling biking for 30 to 40 minutes and then getting off and immediately starting to run for 1 to 2 miles. Another plus to training at Eagle Creek was the fact it was where I participated in my first Sprint Triathlon, so I definitely felt more comfortable knowing how the race would be set up beforehand.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRIATHLON TRAINING?

I think one accomplishment to note that I achieved during the training would have been giving the training participants on road bikes a run for their money on my hybrid bike. I was keeping up with them and sometimes surpassing them on our training rides through the hilly road course of Eagle Creek Park. This definitely set my mind at ease that I would do just fine on race day with my hybrid.

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

In spite of all the swim training I did, swimming in the open water was way different than swimming in the pool. Kris had warned us that there is no “etiquette” out in the water during the race, so I knew people would brush into me and I would brush into others, but it was hard to simulate that in the pool (even though we all would swim next to each other in one pool lane at the same time). My biggest tip is to try and do some open-water swimming prior to your event so you are used to not seeing the bottom and feel comfortable racing in it. I know I had to get my bearings at first during the event and managed just fine in the end, but I know more experience with open-water swimming would have helped me.

HOW DO YOU STAY MOTIVATED?

I am like most people (very busy), so it is very easy to allow working out to fall lower on the priority list. However, I have found that having personal goals and something to prepare or strive toward really helps me stay on track. I just signed up for my first full marathon in November (the Indy Monumental), so that is driving me to keep my fitness in tip-top shape throughout the summer and into fall!

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

I truly recommend NIFS Triathlon Training to anyone who wants to learn how to train the right way and be ready come race day. I know I am glad I did!

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: NIFS running group training swimming triathlon cycling

Training for My First Triathlon—and How NIFS Can Help You, Too

The thought of completing a triathlon had been on my mind for many years before I completed my first last summer. Being a competitive distance runner for many years and having no issues riding a bicycle, this seemed like the next natural race for me to try.

triathlon

The problem was that I was (arguably still am) not a swimmer! Don’t get me wrong. I could be in a pool and splash around and not drown, but swimming continuous laps using various swim strokes and drills is not my strong point athletically speaking. I should also mention that I was the only kid in my cabin at summer camp in middle school that had to wear the yellow wristband for the pool, which indicated that I could not go into the deep end based on the performance in the swim test.

Nevertheless, this was something that was on my personal bucket list and a friend finally convinced me to sign up for my first race, telling me that the swim was not that bad and that I would be fine. With some practice and a lot of help from Kris Simpson, I was able to get through my first triathlon and overcome my fear of not being able to complete the swim portion of the race.

Lessons Learned from the First Triathlon

As for the race itself, I learned a lot from it! The most important thing that I learned is to bring two water bottles. Obviously, I knew the importance of staying hydrated during the race. I just didn’t consider losing the water bottle along the way. I dropped mine after only a few miles on the bike, which caused me to have no fluid for the ride. When I came back to the transition area, I realized I didn’t have any extra there, either. Needless to say, I was pretty dehydrated going into the run.

I also learned that swimming in open water is way different than swimming in the pool. Kris told me this would be the case, and even took me out to some open water before the race to prepare me, but it took the race itself to give me a real understanding of open-water swimming. I now feel very confident about my ability to complete the swim portion of the race and know what I need to work on in the pool to help me improve with that.

Overall, I didn’t treat the triathlon any differently than any other race that I have run in the past, with the exception of having no expectations as far as time goes, which took off a lot of pressure and allowed me to enjoy the experience. I ate my typical pre-race dinner and felt the same pre-race butterflies that I always have had before a race. I would suggest to anyone holding back on completing a triathlon to give it a try and put your hesitations aside.

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Your Turn to Try a Triathlon!

Now that I have completed my first triathlon and learned a lot from my experience, I am excited to help other women on the journey to complete their first triathlon. At NIFS, we offer a women-only triathlon training program geared toward women completing the Go Girl Triathlon at Eagle Creek Park. This program will give you the confidence and the tools that you need to complete the race! Sign up for the 6th Annual Go Girl Training Program! Reach out to Kris Simpson at ksimpson@nifs.org or Stephanie Kaiser at sgreer@nifs.org with any questions. Training starts June 18th but you can still get registered!

This blog was written by Stephanie Kaiser, NIFS certified Health Fitness Specialist. Meet our bloggers.

Topics: NIFS running group training swimming triathlon cycling

Triathlon Training: It’s Your Time to TRI!

Why do people fear the triathlon, or the TRI, as triathletes call it? Most of us grew up swimming, we ran around all the time, and most of us remember our first bike and the joy of having freedom. As we have grown older, we may be less active, but we surely remember these activities. A triathlon may seem intimidating, but it’s just as simple as having fun with those childhood activities.

triathlon training

NIFS Triathlon Training Programs

Swim one day of the week, bike on another, and run on a third is the best way to describe the simplicity of triathlon training. Of course, there is a little bit more to training than that, but that is why NIFS offers triathlon training programs. Each program will get you ready for your first TRI!

  • Ready to Tri? is a co-ed, six-week triathlon training program beginning May 7. We meet Tuesday and Thursday nights from 5:30 to 6:30pm.
  • The Go Girl Triathlon Training program is the oldest triathlon training program in Indianapolis, and it was started to help participants prepare for the the first Go Girl Triathlon in 2007. This is an all-female, 11-week training program beginning June 18 that meets on Tuesday evenings.

Both NIFS triathlon training programs are geared to new triathletes. We cover it all! All sessions are led by a USA Triathlon Certified Coach. We go over the do’s the don’ts, and the how’s and why’s. You will get to the starting line prepared and will have the smile of great accomplishment at the finish.

Triathlon Training Equipment

Training requirements are the following:

  • A good pair of swim goggles
  • Bathing suit
  • Bike
  • Helmet
  • Good running shoes
  • Most importantly, the spirit to TRI

Be sure to join Kris and Stephanie for triathlon training this summer! Click here to find out more  and get registered!

This blog was written by Kris Simpson, USA Triathlon Certified Coach; ACSM Certified NIFS Personal Trainer with a B.S. in Nutrition Sciences.

Topics: NIFS running swimming triathlon cycling race