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NIFS Healthy Living Blog

The Challenge with Challenges: NIFS Slim It to Win It 2018

Slim-It-logo2.jpgIt’s that time of year when millions of people around the world start looking for that next “best” thing to give them the body they have always dreamed of. Aggressive physical challenges, cleanses, elaborate diets that usually involve the removal of a food source (and result in you craving it even more); people will take some drastic steps to help erase the past year of poor nutrition and lifestyle decisions.

Unfortunately, the successes of these different “new year, new you” initiatives are short-lived, and many people will be looking again for another fix a year from now. Why is this so? I can list many reasons why weight-loss challenges don’t work and do not provide long-term, sustainable results. In a previous post I explained why mindset is crucial to fitness success, so it truly starts there. But what are some other reasons why New Year challenges don’t deliver? Most are…

  • Too much
  • Too fast
  • Too easy to quit

Many contests or challenges demand that you take too much out of your diet or exercise way too much. They also usually want to see these changes made and results achieved too fast. Lastly, many fail to provide ample accountability, encouragement, and motivation, making it too easy to quit. So does this mean that all contests, challenges, or programs are doomed to fail? Not if they are done right!

Slim It to Win It is one of NIFS’ longest-running programs, and has been helping so many people for just shy of a decade. We here at NIFS are super proud of the life-changing results that SITWI has been able to provide hundreds of individuals here in the Indianapolis area. So how do we do it?

Not Too Much

NIFS coaches focus on small behavioral changes piled onto one another during an 8–10-week period. We don’t want anyone changing too much too fast; that is proven to be an unsuccessful practice. Focusing on one or maybe two changes at a time is a proven method that we teach our teams. Slow and steady wins the race, and we want to provide our people with the tools to continue building a healthy lifestyle long after they have completed the program.

Too much exercise, especially from the get-go (and with those who might have been less than active leading up to the program), is another mistake our coaches do not make. With two training sessions a week to start, with supplemental workouts provided, our teams get the right dose of exercise at the right time.

Not Too Fast

Once again we focus on sustainable changes and results over the course of eight weeks and beyond. The journey is not over on March 11; it’s really just beginning. NIFS coaches work toward the individual’s specific goals over many weeks—not pushing to see drastic changes in a very short amount of time. It’s just not safe, and it just doesn’t last!

When the focus is more on speed, retention of critical lifestyle practices and education will suffer, leading to the “cramming effect.” Do you remember cramming for that chemistry exam in high school? If you are anything like me and most people, you probably didn’t retain a great deal of that information. We want our team members to keep the life-changing information so they can continue to use these best practices to maintain their success.

Screen Shot 2018-01-04 at 9.39.17 AM.pngNot Too Easy to Quit

Positive accountability truly is a key ingredient in a successful lifestyle-change process. A strong support group will provide the needed accountability and motivation to keep at it, even when you want to hang it up and return to old behaviors that got you in the situation you are in. During SITWI, you have a whole team cheering you on and providing support, because everybody is going through a similar battle.

A group of motivated, like-minded individuals can be unstoppable in the pursuit of its goals. Not only will you be relying on your team to pick you up at times, they are going to need you right back. And speaking from experience, there is no better feeling than when you make a difference in someone’s life, or help them see their true capabilities. You can be that to someone!

The idea of a New Year, starting over, or making some improvements can be very exciting. This excitement can lead to creating real change or a repeat of the past, keeping you in the cycle of thinking it will be better next year. Remember, mindset matters most, but a strong call to make changes followed by taking action to create that change are the next best steps. Let Slim It to Win It help you take action.

Learn More about Slim It to Win It

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS motivation weight loss accountability challenge Slim It to Win It behavior lifestyle change

Jump-start Your January: Nutrition and Weight Loss for the New Year

GettyImages-669677488.jpgAfter the feasting season (Halloween to Christmas) comes the New Year, and for a lot of people this means a resolution. Most people make resolutions to start weight loss, work out more, eat better, and so on; but typically it is some sort of goal to start off the year on a healthier note. If you are hoping to have a healthier 2018, I have some suggestions that will help jump-start your January.

Keep Food Logs

The best and easiest thing you can do to help with changes in your diet is to start keeping track of what you are eating. It has been well researched that just writing down what you are eating helps you be more accountable to yourself, eat less, and create a more balanced diet with better nutrition.

Technology has made it much easier to keep track of what you eat. Using popular apps such as MyFitnessPal and LoseIt allows you to log millions of food choices, track your calories and macronutrients (carbohydrates, protein, and fat), and easily see where you are getting too much or not enough of the foods your body needs. But if these apps aren’t appealing to you, just jot down on paper what you had. That act of accountability alone has been found to help individuals eat 40 percent less!

Clean Out Your Fridge and Pantry

If you have a goal to eat more balanced in 2018, the first place to look to achieve this goal is your kitchen. Open your fridge, freezer, and pantry and start tossing! If items are expired, throw those in the trash so you can start with fresh foods for the year.

Next, take a look at the foods with really long ingredient lists. If you don’t know what is in your food or if you can’t pronounce it, this is typically a sign that the food is highly processed and high in preservatives and other additives. Swap these out for more fresh items or foods that have short and familiar ingredients.

Finally, stock your fridge and freezer with fresh fruits, vegetables, lean meats, low-fat dairy, whole grains, and healthy fats.

Hit Up the Grocery Store or Sign Up for Meal Delivery

Chances are you finished out 2017 eating a lot of meals away from home or not being able to control your choices at parties and gatherings. Make a goal to spend more time in your kitchen in 2018. This means going to the grocery store once per week to have the foods available to prepare balanced meals and snacks. Or, consider signing up for a meal delivery service such as Hello Fresh or Blue Apron to take the guesswork out of three meals per week. Check out my previous blog with my review of Hello Fresh.

Try Something New

Are you in a food rut? Are you bored with the same meals over and over again? Make an effort to get out of that rut by trying something new each week. This might be starting your day with veggie-filled egg muffins instead of your typical bowl of cereal. Or instead of running out at lunch to grab a sandwich, you start packing your lunch and include a turkey and avocado wrap with fresh-cut veggies and a Greek yogurt. Then at dinner, instead of corn and green beans as your go-to veggie, try something new like Brussels sprouts or asparagus. Make a list of new foods or food goals you want to achieve each week and enjoy new food experiences.

If you have been wanting to change some of your habits, take the New Year as an opportunity to start some fresh ones. It just takes one or two small changes to help jump-start your healthy eating in 2018.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

 

Topics: nutrition resolutions weight loss healthy eating accountability technology apps new year

Game of Inches: 5 Tips to Help You Stay Committed to Your Fitness Goal

Goalnew.jpgSome people in this world are really good at staying committed to something they have started, but there are many others who struggle with meeting a goal or expectation that they have set for themselves, then actually following through with it to completion. It can be a challenge to hit those markers if you cannot seem to stay committed to something, which in turn leads to discouragement, a sense of failure, and feeling defeated.

The 5 Goal-Setting Tips

If you find yourself needing to restart your fitness plan all the time, take a few minutes to read these 5 tips that will help you to achieve what you want.

  • Track your stuff. A handful of things are lumped into this category when I say your “stuff”: food, workouts, weight, body fat, measurements, and the list goes on. Tracking fitness—where you started and what you are doing—will allow you to see progress over time and keep you committed to what you originally started.
  • Write down your goal. After you have your goal(s) written down, post it someplace that you can be reminded of it constantly, such as on the fridge, on the mirror, in the car, or at work. Find a place that it will stare you in the face and not allow you to bury it in the “someday” fitness bucket list file.
  • Establish some accountability. This looks different for each individual. Maybe it’s an actual accountability partner who is invested in your goals, or maybe it’s being accountable to yourself through writing stuff down, keeping a fitness journal, or using a fitness tracker to push yourself. Whatever it is that will keep you accountable in the times that you are struggling to get done what you need to do, be sure to find that and begin implementing it right away to see yourself succeed.
  • Join a fitness challenge. Many gyms or even wearables have fitness challenges throughout the year that you can take part in. Be sure to find one and sign up for it right away. These challenges are typically built to get you into the gym a certain number of times per week or keep you on an exercise schedule. Don’t be afraid to fail; sign up for one and keep yourself going! NIFS is currently getting ready to launch a fitness challenge called the Game of Inches. Whether your goal is putting on mass or weight loss, you can participate in this 10-week program for a chance at some cool prizes! And the best part is, you don’t even have to be a member.
  • Make it a habit. One of the best ways to ensure that you meet your personal fitness goals or expectations is to make them healthy habits. When something is a habit in your life, it’s not forgotten or pushed off to the side. Make exercise a habit in your life so that it won’t be compromised when your schedule gets hectic or your responsibilities increase.

If you have been struggling to meet your fitness goals, following these simple steps will get you back on track, and staying on track, in no time. Find out what works best for you and make it a habit.

Game-of-inches-logo.jpgNIFS’s Game of Inches Helps You Meet Your Fitness Goals

Register for Game of Inches at the NIFS track desk, complete your Fit3D scan between October 15 and 21, complete the 10 weeks of training, and scan out between December 31 and January 6. Non-members are welcome too! For $130, you receive full access to the NIFS facility for the duration of the program. 1st-, 2nd-, and 3rd-place prizes will be awarded for both the inch loss winner and the inch gain winner.

For questions, contact Tony Maloney: tmaloney@nifs.org.

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

Topics: fitness healthy habits goal setting weight loss accountability NIFS programs challenge tracking fitness Game of Inches

7 Reasons to Track Your Fitness Progress

We are all on a fitness journey in one way or another. With life’s hectic schedule, it’s easy to lose track of where you are and where you want to be regarding your fitness. No matter whether you are trying to lose weight, put on mass, or maintain where you are, tracking fitness progress is an essential piece of your ongoing success.

While some people track every single workout, all gains, and all food consumed in their fitness journal, others just want to get it done and go by how they feel. But with the constant change in technology, specifically in the fitness industry, tracking progress becomes easier and easier; and in fact, it can add some benefits to your training.

ThinkstockPhotos-518956980.jpgThe Benefits of Logging and Tracking

For those who regularly log and track their progress, you may not need to be convinced why you should be tracking it. But keep reading—this is still for you! And for those who don’t normally track progress, take a quick look at why it might be important to start.

  • Makes it more likely to reach and surpass your goal.
  • Allows you to be more efficient in your time and workouts.
  • Lends accountability to yourself and your goals.
  • Allows for easier modifications and shows when and where changes need to be made.
  • It can be motivating and reinforcing to remind you why you are doing what you are.
  • Helps to drive the focus and direction of your programming.
  • Keeps you committed to your plan.

How to Track Your Progress

So how do you track your progress? There are so many different ways these days that you can do this. Apps, old-school fitness journals, online fitness challenges, in-house competitions in a gym, measurements, BOD PODs, photos, assessments, and the list goes on. One of the newest innovative ways to track progress is with a Fit3D scan. This assessment can provide over 200 measurements so that over time you can track your progress, whether you’re working on weight loss or muscle building.

NIFS Game of Inches

If you are looking for a fitness challenge this fall, NIFS Game of Inches might be just the thing! Whether you are looking to gain or lose, this 10-week challenge will help you stay on track. Scan in at the start of the program on the Fit3D scanner, follow your own training regimen over the 10-weeks, take advantage of the workouts/challenge videos supplied by NIFS trainers each week geared toward gain or loss, and scan out the last week of the year. Prizes will be awarded for 1st, 2nd and 3rd place for each category. It’s free for members and $130 for guests.

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

Topics: weight loss NIFS programs muscle building apps assessments tracking fitness progress

Is Metabolism the Reason You’re Having Trouble with Weight Loss?

ThinkstockPhotos-505722820.jpgWe often hear people talk about their slow metabolism being the reason they cannot lose weight. While this may be true for some individuals, it does not apply to the majority of the population. If you have never actually had blood work done saying you have a slow metabolism, this more than likely is not the issue. Instead of blaming the metabolism, you have to look at the basic “recipe” for weight loss.

Two Ways to Lose Weight

As you might know by now, weight loss is caused by putting the body in a caloric deficit. Being in a caloric deficit means that the number of calories burned by the body has surpassed the amount of calories consumed by the body. This simple definition of a caloric deficit helps further explain the two popular methods in which you can obtain caloric deficiency.

  • Option 1: Consume fewer calories than required by the body for optimum energy output.
  • Option 2: Burn off more calories than consumed by the body.

Factors Affecting How Many Calories You Burn

Now let’s take a look at the things that affect your energy expenditure.

The first thing that affects total energy expenditure (TEE) is your resting metabolic rate (RMR). RMR is defined as the energy your body requires for normal daily functioning without movement. This is your body’s set energy output on a daily basis.

TEE also takes into consideration something called the thermic effect of food (TEF). This is described as the energy required to break down the food you consume. Thermic effect of food usually makes up 10–15% of your energy expenditure.

The rest of your TEE is made up of your movement with intentional and non-intentional exercise or non-exercise physical activity (NEPA). NEPA can make up anywhere between 15–50% of your energy expenditure. If you are sedentary for a majority of the day, you may be burning only 15% of your energy expenditure; when you remain active for a majority of the day, you may be burning up to (but not limited to) 50% of your energy expenditure as compared to your RMR.

Looking at BOD POD Results

To put this into perspective, here is my BMR and TEE that I received from doing my NIFS BOD BOD.

TEE = RMR + TEF + exercise
RMR = 1,642 kcals 
TEF = 246 kcals (15%)
Intentional Exercise/ Non-intentional exercise = 246 kcals (15%) (1,642 x .15)
821 kcals (50%) (1,642 x .5)

Using the numbers above, on a sedentary day I would burn around 2,102–2,134 kcals (15%). On an active day, I would burn around 2,709–2,857 kcals (50%). On a very active day I could burn up to 3,415 kcals for the day. Now let’s say I eat around 2,200 kcals on a consistent basis. Eating 2,200 kcals on a sedentary day would put me in a caloric surplus, whereas eating 2,200 kcals on an active day would put me in a caloric deficit.

Sedentary day = 66 kcal surplus
Active day (including intentional exercise and NEPA) = 657 kcal deficit

So just by being more active throughout the day I would be able to take myself from being in a surplus to being in a caloric deficit, which is the basis for weight loss.

ThinkstockPhotos-154306165.jpgDo You Just Need to Move More?

Now ask yourself this: Are you having trouble losing weight because you have a slow metabolism, or are you just not moving and burning calories throughout the day? More than likely your caloric deficit difficulties are because of a lack of calorie burning due to a lack of movement throughout the day.

Being sedentary vs. engaging in intentional exercise and NEPA can make a world of difference as to whether you are achieving a caloric deficit. So if you don’t take anything else from this blog, remember this: weight loss usually requires a LIFESTYLE change instead of just engaging in intentional exercise. You must maximize your energy expenditure throughout the entire day to widen the gap between calorie consumption and total energy expenditure.

Schedule your BOD POD assessment today to find out your true numbers by calling 317-274-3432, ext. 262.

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

Topics: NIFS weight loss calories metabolism BODPOD

Weightlifting for Women: Enhance Weight Loss and More

ThinkstockPhotos-512273152.jpgLet’s play out a little scenario. Judy just renewed her gym membership because it’s almost time for her annual summer vacation. She currently weighs 170 pounds but wants to lose around 30 pounds before she goes on vacation. She has taken herself through this transformation once before by running 4 miles on the treadmill every other day until she finally got to her desired weight. She plans to come to the gym this year with the same game plan as last time. Judy does not lift weights because she only wants to lose fat, not gain muscle.

Now here is the question: Should Judy repeat her cardio routine this year, or should she incorporate heavy resistance training?

Lifting Heavy Weights Has More Benefits Than Cardio Alone

This may be the approach many females take when trying to lose weight. Doing cardiovascular exercise is much easier and more effective at weight loss than weight training, right? WRONG! In fact, I strongly believe any woman who is looking to lose weight should invest more of her time into weight training. But I don’t recommend just any weight training; it needs to be heavy weight training!

Reasons to Add Weightlifting

It’s easy to understand why many females prefer not to lift heavy weights when in the gym. It often causes a lack of comfort if you are not used to pushing your body to its max strength levels. In addition, the female lifting recommendation for years has been to stick with light to moderate weight with an abundance of sets and reps. While this is not a bad recommendation, lifting heavy can add a great list of benefits that lighter weight (and cardio) just cannot compare to, all while possibly giving you faster, more dramatic results.   

  • Burn more calories. In terms of fat loss, forcing your body to lift heavy weight repeatedly will stimulate muscle growth, which creates a higher metabolism. The more muscle in the body, the more fat-burning potential will be created. When you are done lifting weights, your body continues to burn calories due to its need for muscle recovery. This is called EPOC, excess post-exercise oxygen consumption. So even when you are no longer in the gym working out, your body is still burning calories for you. EPOC does not happen with non-resistance training.  
  • Get toned, not ripped. Lifting weights brings out a woman’s natural curves and body structure. It’s easy to believe lifting weights will cause bulky muscles to form, just as many guys become bulky when we lift. However, there is one huge difference between males and females and that’s the presence of testosterone. As you may know, one responsibility of testosterone is muscle hypertrophy. Since females have very low amounts of testosterone, becoming bulky is often not a realistic expectation. Instead, when females participate in heavy weight training, their bodies actually become smaller due to more muscle and less fat. Females actually become leaner and curvier, which often leads to an increase in body image and self-confidence. 
  • Gain confidence. I believe a strong reason many females would rather do cardio instead of weightlifting may be due to their lack of confidence. If the treadmill or the elliptical has always been your best friend, you may find it hard to step out of your comfort zone and challenge yourself with a heavy weight-training program. However, what many females come to find out is once weightlifting barriers have been torn down, confidence levels rise. I have heard many women in the gym say there is nothing more satisfying than when they are finally able to lift a weight that they could not lift previously. It not only reassures you that with some hard work and consistency you can push your body to new levels, but it also confirms that women do, in fact, belong in the weight room lifting heavy weight.

The Question Again: Should You Add Weight Training?

I will raise my question again: should Judy repeat her routine this year, or should she incorporate heavy resistance training into her program for different results? Sure doing 4 miles a day may get Judy to her ultimate weight-loss goal, but how much of her weight loss will be due to actual fat loss instead of muscle loss? Typically when cardio is a large portion of the workout routine, you tend to lose muscle, whereas when resistance training makes up a large portion of the workout routine, you tend to gain muscle. Remember, the more muscle in the body, the higher the metabolism, and the higher the rate of caloric burn—and the more weight you lose.

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This blog was written by Darius Felix, Health Fitness Specialist. For more on the NIFS bloggers, click here.

 

Topics: cardio weight loss calories weightlifting women toning

NIFS Member Kelly Dodds, 50 and Fierce, Hits a Marathon Goal

Kelly-Doddsnew.jpgHave you ever thought of doing something big for those special birthday milestones? I can easily recall all the excitement that came with my 16th birthday, for behind-the-wheel freedom, being able to call myself an adult at 18, and we all know the free feeling of legality when turning 21. Then there are those later-year birthdays, such as 30, 40, and 50, that tend to be looked upon as a negative thing with the “it’s all downhill from here,” mentality.

In the last few years, however more men and women have taken it upon themselves to look at these latter milestones as a time to accomplish a longtime goal or to cross off an item from their bucket list. Personally, I am enjoying this new outlook and challenge! I would like to share with you an experience from one of our own NIFS members, Kelly, who decided to take up the Dopey Challenge at Walt Disney World as she turns 50 this month.

The Dopey Challenge is a four-day event in Orlando, Florida, that consists of four races within four days: a 5K on Thursday, 10K on Friday, a half marathon (13.1 miles) on Saturday, and a full marathon (26.2 miles) on Sunday. Sounds pretty crazy, right? Well let me be the first to tell you, Kelly not only completed it but also did far better than she expected. She crushed her goals and was able to complete all four races injury free. And throughout the different races, she felt stronger than she had ever anticipated. But don’t just hear it from me; read on below for her personal account of this crazy experience.

Could you give us a little background about yourself?

“This past year has been a year of milestones for me. My husband, Kevin, and I celebrated 25 years of marriage last July. We also celebrated 10 years as Kristen’s parents (same day). In addition to being a wife and mother, I have worked at the NCAA for 16 years. I am also active in my church, teaching Sunday school and helping with our youth group. Exercise is something I definitely need for balance. I started running about 20 years ago. I had just turned 30, and although I was not overweight, could still visibly see a need for exercise. To start out, I was mainly doing cardio on a stair-stepper we had in our garage, but one Saturday I decided to go for a run to mix it up a little. I was hooked. Before I knew it, I completed the Mini-Marathon (the first of many half marathons) and eventually completed my first marathon at age 40.”

What made you decide to sign up for the Dopey Challenge?

“I had heard about the Dopey Challenge soon after it began in 2013. I had done two marathons, so with my 50th birthday on the horizon, I thought it would be the perfect challenge. There was only one person that I mentioned it to who did not think it was a crazy idea: my husband. (I guess you start to think alike when you have been married for so long.) That made the idea of doing it even more enticing—something that we would do together. I could hardly wait.”

What did you do in order to prepare for the series of races?

“I signed up for the Dopey in April and knew that I wanted to lose some weight and gain some strength. At the time, I did do strength training twice a week on my own in my home, but felt I wasn’t getting much benefit out of it. I decided to see what NIFS had to offer and came across the Ramp Up to Weight Loss program. That is where I met Masie. She came up with a great program that helped me reach my goal. Rebecca and Angie were also instrumental in my journey. I learned so much and they were always my biggest cheerleaders. After that, I continued with a maintenance program at NIFS and followed a running schedule developed by Hal Higdon specifically for the Dopey Challenge. Masie tailored my workouts so that I would be a stronger runner. It worked, as I was running faster and finishing stronger. I could not believe the difference since April.”

Were there any setbacks during training or doubts about achieving your goals? If so, how did you deal with them?

“The training was harder than I anticipated. Getting the back-to-back runs completed is the biggest part of the training, so there really is not much flexibility. By mid-November I was so tired of running all the time. The weather was turning colder and the holiday season didn’t help. Physically I was fine, but mentally I was exhausted. For my last long run it was cold, rainy, and windy. I was soaked and my legs burned. I just reminded myself that it is not supposed to be easy and it would be over soon. It really is such a mental thing.”

How was the trip? What happened during your weekend there?

“The trip began perfectly. I hit my personal goal times for the 5K and 10K and was feeling great. We enjoyed the parks after both races, basking in the sunny, 70-degree weather. However, the weather was looking threatening for Saturday with storms. Sure enough, on Friday night we got an e-mail stating the half marathon would be canceled as it would be too dangerous. They would give us our medals for the half after the marathon. I could have cried. I worked so hard and was so excited about doing all four races. But there was nothing I could do about it. I knew I had to get those miles in.

The storms were supposed to move through by 9 a.m., so my husband and I decided that we would run the 13.1 miles on the running trail at our resort. The distance is marked and I also had a GPS on my watch, so I knew I could feel confident about the miles. We got up the next day and headed out in the rain to do our half. I wore exactly what I had planned to wear, including my Dopey Challenge bib.

As I approached the running trail I could hear shouting. I then saw the most incredible sight. There were dozens of people out there running. Most had their Dopey Challenge bibs on, some even had costumes. One lady was carrying her American flag. Runners that were finished stood on the side to cheer on those of us still running. As we ran and passed each other (over and over again—we had to do 11 laps) we were high fiving and congratulating one another. There was more buzz and excitement than I have ever experienced at a half marathon—ever. (We later learned that this phenomenon was happening at all the Disney resorts, and actually started on Friday night after the announcement.) As I ran that morning, the miles flew by. I had a ball. Most importantly, I could now look forward to the marathon—including the celebration—knowing I got all 48.6 miles done. The marathon went as expected, although it was pretty chilly—40 degrees the entire time. But I finished strong and missed my personal goal time by only 3½ minutes. It was an extraordinary feeling to cross that finish line.”

What are your exercise plans for the future?

“I am continuing my program here at NIFS. Now that the races are over, my strength training will change so that I can focus more on getting my body-fat percentage down. I am back to running regularly and am looking forward to the Mini-Marathon this spring. I would like to do another marathon soon. My husband and I are already talking about another one we could do together. Although I don’t see any more Dopeys in my future, I have not ruled out doing a 50K someday. Maybe for my 60th? We shall see…”

***

We are so proud of Kelly and all of her accomplishments! We had the pleasure of working with her during most of her training before her big race weekend and developed so much admiration for her continuous dedication to her running program. Kelly displays that go-getter attitude that is contagious! I hope this experience can be that motivational nudge you need to make one of your goals a reality this year. Don’t wait any longer; this year can be that year, and NIFS has so many programs that can help get you there! Click here to find out what we offer.

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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: NIFS running weight loss mini marathon half marathon 5k marathon

The Danger of Yo-Yo Dieting and Weight Loss

ThinkstockPhotos-76755839.jpgYou lose 15 pounds. Then gain back 10. Then it’s time to try the newest diet out there and you lose 20 pounds. Then gain 20 back. Does this cycle sound familiar? This is called yo-yo dieting, or the cycle of gaining and losing the same pounds over and over again. This cycle is dangerous because of its long-term health effects. Hopefully reading through these dangers will prevent you from trying the next fad diet craze and instead adopt the theory of “slow and steady!”

Increased Risk of Heart Disease

The main concern with yo-yo dieting—or weight cycling, as it is also called—is heart disease. In November 2016, the American Heart Association released a study that found an increased risk of coronary heart disease and sudden cardiac death in postmenopausal women who had yo-yo dieted. They found that the more times a person had lost and gained 10 pounds, the more hazardous it was to their hearts. Another theory for the danger is the sudden shifts in fluid and electrolytes, such as potassium, that can cause deadly heart arrhythmias.

The recommendations are to not lose more than 1 pound per week to help with these sudden changes in the body. The best way to do this is to use nutrition to decrease overall caloric intake by 250 calories per day while expending 250 calories through activity. We know that overall weight loss is still healthier for the heart than not losing at all. However, how you lose the weight is just as important.

After reading this, some people might think “Well, I guess I shouldn’t try to lose weight again for fear of regaining and doing more damage.” That is not the case. Even if it is your tenth time attempting to lose weight, it is beneficial to all parts of the body to lose the weight. This time, though, make it a realistic goal and then take off the weight slowly so that it stays off.

Top Weight-Loss Tips

The people who are most successful in losing weight and keeping it off all do a few things that have helped them keep achieving their goal:

  1. Follow a consistent exercise routine.
  2. Weigh themselves, but not more than once per week.
  3. Eat a diet based around produce, lean protein, and whole grains.
  4. Don’t skip meals.
  5. Control portion sizes.

Instead of signing up for popular fad diets, follow these five rules to lose weight and keep it off!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition weight loss heart disease diets weight cycling

Step: Welcome to a New LEVEL of Fitness!

Whether you are 18 or 80, man or woman, looking to lose weight or simply maintain, step aerobics just might be the perfect addition to your fitness program! Have you ever considered taking a step class? Perhaps you have found yourself thinking, “I’m not coordinated enough,” or “Step is too intense for me (or not intense enough”). Well, give me two minutes to change your mind.

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The bottom line is, stepping up and down off a raised platform burns calories. In fact, it burns A LOT of calories. According to Self Magazine (July 2012, page 101), stepping up and down off a raised platform burns more calories than doing jumping jacks, split lunges, power squats, or speed skating for the same length of time. Great way to lose weight? YES! Great way to maintain weight? YOU BET!

Anyone Can Do Step

Maybe you are thinking that you lack the coordination required to do step. But the reality of it is, if you can march in place, you can do step. The basic step is just that: basic. Up, up, down, down. Of course that move would get pretty boring pretty quickly, so we add music, rhythm, and variations on that basic move. While it helps to have a little rhythm (can you clap your hands to the beat of a song?), anyone can step. It may take a few classes to really get the hang of it, but it is quite do-able, and FUN! Don’t be intimidated!

There is a first time for everything. At some point, every single person in the class, including the instructor, attended their very first step class. I am not gonna lie, you probably won’t pick up every single thing the first class you take. But let’s face it: What would be the fun of mastering it in the first hour? Half the fun is seeing yourself improve on the step, seeing your cardiovascular fitness level improve, and becoming more efficient overall (doing more work with less effort). Step will get you there!

You Can Adjust the Intensity LevelStepIS

You may be thinking that step would be too hard or too intense for you. While step is designed to be a challenging cardio workout, the intensity level can be adjusted in a number of ways to meet the needs of each participant. The height of the platform is not uniform; with use of individual risers at each end, the platform can be set as low as just a few inches off the floor (or as high as 8 to 12 inches).

Another easy adjustment, which your instructor will show you, is to limit your range of movement with each step. As you become more comfortable with the format, you will be able to add intensity by increasing range of motion with the steps, and by adding arm movements to further increase your heart rate. Because of this, the challenge never ends. There is no plateau.

Step Can Be a Challenging Cardio Workout

On the flip side, maybe you are thinking step is not intense enough. Perhaps you are thinking that only girls take step, or that you are too fit to benefit from it. Regardless of your fitness level, step can be a very challenging cardiovascular workout. It is a well-known fact that the U.S. military utilizes step aerobics to improve our troops’ agility, coordination, and endurance. If it’s tough enough for our soldiers, then it’s tough enough for me! In addition to step, I also teach Insanity, total body conditioning, and kickboxing classes. Step meets or exceeds these other formats in intensity level and calories burned per hour.

Step Is Great for Group Fitness

Step is the perfect group fitness exercise because it accommodates all fitness levels. And if you haven’t tried group fitness, well that’s a whole other conversation. But in short, try it! The camaraderie and accountability among the participants, the music, and the FUN factor will have
you hooked!

So, are you ready to take your fitness regimen to the next STEP? Click her for a free class pass to NIFS!

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This blog was written by Rachel Pfeiffer, ACE and AFAA Certified Group Fitness Instructor Insanity Certified Instructor; Proud NIFS Step Instructor since 1999

Topics: NIFS cardio fitness center weight loss group fitness workouts step

How to Make Weight Loss Successful

weight-loss-2.jpgLosing weight can be one of the most frustrating things to work at. We all know someone who has gone through it or may have experienced ourselves the constant ups and downs and carrying the heavy burden that goes along with it.

7 Steps to Reaching Your Goal Weight

It’s easy to feel defeated, let down, and not motivated to keep going when you don’t see the results that you want. And though sometimes the mountain seems impossible to climb, I am telling you that you can do it! By taking some simple steps, you can make weight loss your success story.

  • Log your workouts. While logging things can become tedious and something to easily obsess over, logging your workouts is a great way to keep you accountable and stay on track. With the million different apps and fitness wearables out there, logging your exercise is simple. The other additional perk that comes with logging your workout is that you can tangibly see the improvements you are making along the way.
  • Log your food. Logging your food is another great way to stay on track and focused to meet your goals. With nutrition apps out there like MyFitnessPal and Lose It!, food tracking is easy. Many of the apps even allow you to scan the barcode, and off you go. If apps aren’t your thing, log your food on paper. It’s important to find whatever works for you and realistically know how much you can eat per day to get you to where you want to be.
  • Get a support team. You need to find people around you to be your backbone. Friends, family, coworkers, or workout buddies will help you during the highs and lows of weight loss. It’s not all going to be easy, so when those times come that you need someone there to keep cheering you on, having a support team in place is key.
  • Discover how to fill idle time. We all are guilty: bored eating! You have nothing else to do so you find something to eat. And often the choices that you make during idle time are not the healthiest options. Find other ways to fill that down time so that you are not adding in a bunch of unnecessary calories.
  • Stop weighing yourself everyday. This is one of the most dangerous things when trying to lose weight. While I encourage getting on the scale routinely for accountability and progress checks, daily is not the answer. When people weigh themselves every single day and tend to not see the numbers drop on a 24-hour basis, depression and frustration set in. Do yourself a huge favor and weigh only every other week.
  • Take it easy. While your overall goal may be to lose 30 pounds, make sure that you have smaller markers to get to in the process. Too often we see people go to the extremes when trying to lose weight and not giving themselves enough time to get there. Don’t set yourself up for failure; your overall goal is of course to lose weight, but if you want to keep that weight off and have a much healthier lifestyle, take it slow and do it right!
  • Get to the root of the problem. Although this is listed last, it is probably the most important yet most challenging one. And though it’s an uncomfortable topic to bring up, we must talk about it. For every person who struggles with their weight, there is also a deeper struggle that has nothing to do with pounds. And often that reason is a deep-rooted issue that needs to be dealt with. Maybe you find comfort in food, or it’s your outlet for something challenging you are going through. Whatever the case may be, you are the only one who knows that. Work as hard as you can to deal with the root of the issue and find freedom in your weight loss.

Do It for Your Health

There are tons of ways to get to your goal. The most important thing is that you do it for yourself, for your family, and for your health. Here’s to a successful weight-loss journey!

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If you need help getting started NIFS has developed a serious weight loss program for people serious about weight loss. Ramp Up to Weight Loss is a 14-week membership that includes personalized plans and one-on-one workouts. Click below to learn more about Ramp Up.

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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: nutrition weight loss accountability apps