NIFS Healthy Living Blog

Running with others is one of the most effective strategies for creating a running habit and continuing it. The social benefits of running are among the biggest reasons why runners start and stick with running. Whether you’re running with one friend or a running group, here are some ways you can benefit from group running.

• You’ll have group role models. People naturally start to adopt the habits of those around them. Spending time with other runners will help you form a running habit because you’ll start to mirror your running friends’ habits.
• You’ll motivate each other. With a running group, you get regular encouragement. Members encourage each other at races and during long runs. You’ll be more motivated to stick to your training because you’ll hold each other accountable. It’s harder to skip a workout when you know others are waiting for you.
• You’ll feel a sense of belonging. Being part of a cohesive team can you give a sense of purpose and help you make new and meaningful connections.
• You’ll get creative stimulation. It’s fun to share ideas when running with a group. You can bounce ideas off your running friends and ask them for advice.
• Your performance will improve. Everyone flourishes with a little healthy competition. When you’re running with others who are pushing you to run faster and harder, it’s easier to take it to the next level. When running alone, you may be tempted to cut your workout short; when others are depending on you, however, you’ll want to do the entire workout, and maybe even a little extra.
• You can network. Running with people you know is a great way to network and build your professional relationships in an informal way. You’ll develop a camaraderie with other runners that’s difficult to replicate in an office or other work setting. Building and strengthening relationships through running may lead to a new job or other opportunities. Many runners have found new jobs or made important professional connections through running.

This blog was written by David Behrmann, NIFS Health Fitness Instructor.To learn more about the NIFS bloggers, click here. 

Let’s be real. We aren’t always motivated to work out, and sometimes it’s hard to find that motivation. It’s even harder to find motivation when you don’t even enjoy exercise. It’s important to learn why getting active is so important, and it all starts with changing your mindset about it.

So Why Exercise in the First Place?

There are hundreds of good reasons why it’s important to stay active, but here are a few reasons that you might not know of.

• Exercise charges you up. Thirty minutes or more of vigorous exercise releases endorphins to the brain, giving you energy and an intense natural high. This can help you have more energy for your everyday activities and keeps you going.
  
• Exercise can help your positivity. Studies show that exercise is a great way to help manage depression. It not only releases endorphins, but it also helps clear your mind of stress, confusion, and worry
• Exercise can help with your social life. Exercising with others who are going to the gym for Group Fitness classes can be a great way to meet new people and help each other stay motivated.
• Exercise helps you sleep. Working the body and clearing the brain ensures a good night’s sleep. It can help regulate problematic sleeping patterns.

Switch Your Mindset

The biggest key to staying motivated with exercise is trying to switch your mindset. If you really dislike the idea of exercise, you need to switch the way that you’re thinking, or you’ll never get up and get active. Start to think of exercise as “being active” or “feeling healthy.” A great way to start is to increase the overall amount of movement and activity in your day. For example, you can start by walking 10,000 steps per day. You also don’t have to work out in a gym. Of course, gyms are useful and have a lot of equipment, but some days you can go outdoors or ride a bike. You can also try yoga or dancing as another method to stay active. At NIFS, we offer a variety of different Group Fitness classes to fit your needs and wants, so you are never bored or tied down to one form of exercise.

Small Steps

Sometimes you just have to take small steps to keep motivated. For instance, laying out your workout clothes or packing your gym bag the night before can remove several barriers in the number of decisions you need to make the next day. Or you can even have your gym bag in your car ready for the next day! You can also give yourself achievement awards, such as your favorite drink or new workout shoes. Use it as your motivation to get your workout done so that you can reward yourself with something you enjoy. Maybe you can even try a lunchtime workout. This will allow you to mix it up with some outside lunchtime training, and it can be an awesome way to experience natural light in your workout. Consider taking a brisk walk around the block or doing a quick HIIT workout before you go back to work.

Find What Works for You

The key is to really find what works for you. What might work for someone else might not be the right fit for you. Your health is your journey, and sometimes you must personalize it to make it worth it. Continue to try new things until you make your workout routine a habit. Remember that it’s okay to take rest days. But always get back up and fight the next day.

This blog was written by Emily Lesich, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

In this blog series, I have discussed four movement patterns that training should fit into. I then went on to talk about scheduling a training plan using the four movement patterns, as well as going over the pushing movement pattern. In this blog I will discuss the next upper-body movement pattern on the list, the pulling movement pattern.

Pulling Movement Pattern

This movement pattern works the muscles of the latissimus dorsi, trapezius, posterior deltoid, and biceps. These muscles are all responsible for pulling objects toward our upper body. These muscle groups are essential for those of you who sit at a desk for the majority of your day job. Strengthening the muscles of your back will aid in maintaining an upright posture. 

Similar to the push pattern, the pulling movement pattern can be broken up further into a horizontal and vertical pull. A horizontal pull is one in which you are pulling the weight toward your torso (for example, rows); whereas a vertical pull is one in which you are pulling the weight down from overhead (for example, pulldowns).

Pulling Movements

Lats—Horizontal

• Seated Cable Row
• One-arm Cable Row
• Bent-over Barbell Row
• One-arm DB Bent-over Row
• Chest-supported Row
• TRX or Ring Rows
• Upright Rows

Lats—Vertical

• Pullup
• Chin-up
• Lat Pulldown
• One-arm Kneeling Lat Pulldown

Trap/Posterior Deltoid

• Facepulls
• Pullaparts
• Rear Deltoid Flys

Biceps

• Barbell Curl
• DB Curl
• Cable Curl
• Preacher Curl
• Overhand Curl

Structure Your Training Program

For more information on how to properly progress and structure a training program, visit our staff at the track desk to schedule a private session. We are more than happy to help at any time, and as part of your membership here at NIFS, you receive complimentary workout programs. Our health fitness professionals tailor all programs to your fitness goals.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

You’ve probably heard the saying that “not all carbohydrates are bad,” but how do you differentiate between good and not-so-good for you? When it comes to carbohydrates, in order to identify which type is best, it’s important to first understand the three different types of carbohydrates: sugar, fiber, and starch.

Sugar

Sugar is one of the most well-known types of carbohydrates, and more often than not, it gets a bad rap. But did you know that not all sugars are unhealthy? There are two main types of sugars: naturally occurring sugars and added sugars. Naturally occurring sugars are those found in milk or fruit, whereas added sugars are sugars and sweeteners added during processing to enhance the flavor or quality of the food. These sugars typically offer no nutritional benefit (vitamins, minerals, etc.), but they do provide calories, which is why most health professionals suggest consuming them in moderation.

The Dietary Guidelines for Americans recommend no more than 10% of your daily calories come from added sugars. For perspective, if you consume around 2,000 calories per day, you should shoot for less than 50 grams of added sugars each day. Unlike added sugars, there is no set recommendation for how many grams of naturally occurring sugars one should consume.

You can find out the number of total and added grams of sugar by looking at the Nutrition Facts label on the product. As an example, if a food has 10 grams of total sugars and 1 gram of added sugars, you can assume that 9 of those grams of sugars are naturally occurring.

Fiber

Fiber is an indigestible carbohydrate that moves through the gastrointestinal tract mostly intact, speeding up gastrointestinal transit and providing bulk to the stool. Not only does fiber keep you regular, but it also makes you feel satisfied for longer after eating and is known to aid in healthy cholesterol levels. Fiber is found in fruits and vegetables, especially those with skins and seeds; beans and legumes; nuts and seeds; and whole grains, like whole-wheat pasta, whole-grain bread, and whole-grain cereal. It is estimated that more than 90% of women and 97% of men do not meet their recommended daily fiber intake, which is around 14 grams for every 1,000 calories consumed each day (for example, 28 grams for a 2,000-calorie/day diet).

Eating too much or too little of fiber can have unwanted side effects, primarily related to the gastrointestinal tract, such as constipation, gas and/or bloating. When increasing your fiber intake, it is important to do so slowly and to drink plenty of fluids to avoid gastrointestinal discomfort.

Starch

Starches are complex carbohydrates that, like sugars, are broken down and turned into glucose, the body’s primary source of energy. Starches are present in most carbohydrate-containing foods, but foods with an especially high starch content include wheat, corn, beans, peas, and potatoes. When looking at a Nutrition Facts label, you may notice that the number of grams of carbohydrates and fiber don’t add up to the number of total carbohydrates listed. For example, a food item may contain 30 grams of carbohydrates, but only 2 grams of fiber and 5 grams of sugar. This means that 23 grams of carbohydrates come from starches. Similar to added sugars, there is currently no specific recommendation for how many grams of starch to eat each day, rather, how many grams of total carbohydrates you should aim for daily.

Final Notes

Overall, it is important to obtain a healthy balance of each type of carbohydrate, while focusing on limiting highly processed starches, like white breads and pastas, and added sugars. The most recent Dietary Guidelines for Americans suggest obtaining 45% to 65% of your daily calories from all carbohydrates. One gram of carbohydrate contains 4 calories, so if you follow a 2,000-calorie/day diet, you should aim for anywhere between 225 to 325 grams of carbohydrates daily, with less than 50 grams of added sugars and at least 28 grams of fiber. However, a 2,000-calorie diet is not for everyone, so speak with a Registered Dietitian nutritionist to obtain your individualized recommendations.

This blog was written by Lindsey Recker, MS, Registered Dietitian. To learn more about the NIFS bloggers, click here.