NIFS Healthy Living Blog

Picture this: It’s the last 10 minutes of your favorite group fitness class on the NIFS Fitness Center’s basketball court. You have already completed dozens of repetitions of strength-training exercises and now it’s time for a cardio finisher. You are sweating, tired, and ready to be done, but you keep going. You are so close… it’s the final 5, 4, 3, 2, and 1 seconds of cardio, and you made it. Wow, you feel exhausted, but accomplished. Your body is tired, but mentally you are at ease. Why does exercise make your mind feel so good?

Mental Health Benefits of Group Exercise

Exercise has many perks that are relevant to daily life, but focusing on mental health, exercise has loads of benefits.

• Exercise increases the blood supply to your brain. More blood means more oxygen and more nutrients.
• Exercise works as a distraction. When you’re working out and pushing yourself, the things that usually occupy your mind to make you anxious are not the main focus.
• Exercise helps you sleep. Pushing yourself daily in a workout can help you regulate your sleep cycle.
• Exercise reduces tension. Moving your body in a workout can help relieve the tension built up from stress.
• Exercise boosts your overall energy. Yes, working out makes you tired, but it also releases endorphins that boost your mood, memory, and energy level.

Getting Started with Group Fitness

Now that you know some of the benefits of exercise, how can you get started on improving your mental health with group fitness?

If you do not regularly attend group fitness classes, start slow. Set a target of one or two classes to attend a week. It’s important not to push yourself too hard by trying to attend a class every day of one week, causing you to be burnt out or unmotivated to go the next week. The main objective for you is to set an attainable goal for several classes to attend weekly and then gradually increase your weekly participation once you are comfortable.

Don’t be afraid to mix up the formats. At this point, any exercise led by our instructors will be good for you. Try out formats that you have never tried before, or even try a format you have enjoyed in the past with a new instructor. Mix it up!

The key to success within group fitness is to find formats that you enjoy with instructors that you look forward to going to. After all, attending a class that you dread is not going to be beneficial for your mental health. The more consistent you get with your workout attendance, the more constant the benefits will be.  

Group Fitness at NIFS

Come join us in our group fitness community. NIFS has a wide variety of group fitness offerings, so you are sure to find a class to boost your mood, increase your energy, and improve your mental health.

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

Group fitness classes are fitting for many people because the classes provide participants with predetermined workouts led by highly motivated instructors in a group setting. The niche of group fitness is constantly evolving. Classes in the category of group fitness look a lot different than they did 10 or 20 years ago. Not only do the classes look different, but they are more diverse than ever. Many participants use group fitness as supplementation for a typical workout at the gym because all you have to do is show up. Ease of participation coupled with the accountability of other members makes group fitness classes a unique environment.

NIFS takes pride in its group fitness offerings. This is why I want to share a little more about the three P’s our instructors prioritize in every class.

Prioritizing Purposeful Education

Educating members by encouraging them to attend workouts in complementary categories to get the most from their workouts while protecting their bodies.  

Group fitness classes are goal oriented. No matter the format, every class has a goal that falls into one of these categories: endurance, strength, flexibility, or toning. A balanced group fitness schedule for a participant could look like this:

• Monday: Strength class
• Tuesday: Cycling
• Wednesday: Yoga
• Thursday: Tabata and Core
• Friday: Yoga
• Saturday: Cycling

Prioritizing Positive Experiences

Group fitness is a community. Studies have shown when you work out with others, there is a level of trust formed that enables people to be vulnerable and push each other to reach fitness goals. 

Encouragement within the group emphasizing small victories within classes makes the environment positive for participants. Our main goal is to make sure everyone feels good after their work out here at NIFS.

Prioritizing Participation

Group fitness cannot be group fitness without a group. NIFS instructors make participant needs and wants a priority. If a class time is not working to maximize participation, we edit it. Monthly revisions to the schedule are common to test and try class times and formats. 

Whatever works for participants, works with us. Additionally, these are unprecedented times; this is why a majority of our classes take place on the basketball court. We know how important mirrors are when checking form in group fitness classes, so we bought safe, glassless mirrors specifically for group fitness. Participation is the heart of group fitness, so the more the better. Come join us!

Come work out with us. Joining is easy, and once you’ve committed, the community is for a lifetime.

The current COVID-19 pandemic is unlike anything most have experienced in their lifetimes. The dangers of this virus are still real and need to be taken seriously. Even though it seems monotonous, it is important to recognize the importance of wearing a mask and maintaining physical distancing, because at times it seems the public is becoming numb to these terms.

We know that many people are still working from home as we are at the one-year mark of shutdowns. We all want to reach a sense of normalcy sooner rather than later. But with new stressors of the inability to “unplug” from work, balancing work within family life, and keeping businesses afloat that rely on in-person transactions for revenue, these times are arguably more stressful now than they have ever been.

What Is Wellness and How Can NIFS Help?

Wellness is the act of practicing healthy habits daily to attain better physical and mental health outcomes so that instead of just surviving, you’re thriving.

We want to encourage you to eat, exercise, and sleep like we are not in a pandemic. Plan a routine, eat on a schedule, set aside a time to increase your heart rate, and rest.  

We offer virtual personal and small-group training options as well as nutrition coaching to create your very own personal action plan. Our trainers can work with you at a time that is convenient for you from the comfort of your own home. In addition to tailored workout programming, we also offer a variety of group fitness classes livestreamed on Zoom weekly.

Why Is Prioritizing My Wellness Important?

Numerous areas of your lifestyle tie into your overall wellness. Those areas include social connectedness, exercise, nutrition, sleep, and mindfulness. Every single one of these aspects impacts your physical and mental health. To starts, consciously make one or two simple and healthy choices each day. Go on a walk, try new food, or call a family member or friend. Making small changes daily can lead you to a better-rounded and well-balanced lifestyle during the current pandemic. 

Implementing new habits that you look forward to can make a positive impact on your life. By consciously making the daily choice to be well, your actions will lead you on the path toward reduced stress, positive social interactions, and optimal wellness.

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NIFS wants to help provide you with the tools you need to be well both physically and mentally. Our facility is open with sufficient distancing, mask-wearing policies, and additional cleaning measures in place. However, we understand that in-person is not the best way we can serve everyone at this time. NIFS is meeting you where you are to support your wellness. If you want more information about online classes or online training please contact us today at 317-274-3432 ext 262 or by email.

Let us help you positively impact your well-being.

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

Love to workout and need a date idea for Valentine’s Day? We have just the workout for you!

• AMRAP in 30 seconds followed by a 1-minute rest after each exercise
• Equipment: 2 “heavy” dumbbells, 2 “light” dumbbells, and a yoga mat
• Total Time: ~ 20 min

Circuit #1

• Dumbbell Thruster (squat with an overhead press)
• Glute Bridge (option for dumbbell on hips)
• Russian Twist (option to add dumbbell)
• Alternating Side Lunge with Forward Shoulder Raise

Repeat circuit twice

 Circuit #2

• Renegade Row (push-up on dumbbells with alternating single-arm row)
• Dumbbell Floor Press
• Burpee
• Forward Lunge (option to add dumbbell)

Repeat circuit twice

Spread the love and share this workout with your Valentine!

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

Are you looking for a workout to strengthen and tone muscles without increasing bulk, but have not found anything that you like doing? Have you always wanted to increase your cardiovascular endurance and metabolism but hate doing regular old boring cardio? Well I might have an answer for you…

Barre is a workout that you can do every day. That’s right, a workout that you will want to do because it challenges you, but is low-impact enough that your joints will not be screaming at you the following day. Actually, studies have shown that Barre has various positive health effects! This fun and relatively new workout can help increase bone density while tightening skin and reducing cellulite.

What Is Barre Above?

Alright, well now you’re interested… so what is Barre, anyway? NIFS offers two Barre-based classes (Barre Above and Barre Fusion) (see the Group Fitness class schedule here). Today I dive a little bit deeper into what Barre Above is.

Barre Above is a fusion of yoga, Pilates, strength training, and ballet. Barre classes incorporate specific sequencing patterns and isometric movements that target specific muscle groups. This pattern of exercise helps improve strength, balance, flexibility, and posture. Barre exercise movements are low-impact and are made for all fitness levels. In Barre, the movements consist of plie squats, leg kicks, lifts, and holds as well as an array of core exercises.

At a Barre class, you can expect your whole body to be challenged in a way other group fitness workouts do not. Expect a great playlist to motivate you throughout the exercises because barre is a beat-based format. What does this mean? Beat-based formats are taught to the beat of the music. For example, you will squat to the main beat of the music up and down and eventually pulse it out until the beat changes. This type of workout is a blast because the music is the focal point of class. Expect playlists of popular and fun songs to move your body to at Barre every week.

A Total-body Workout

Do you know the shaking feeling you get in your core when you hold a plank position or when you hold a weight in your hand in an outstretched arm for an extended period of time? This is the type of challenge you will feel throughout your entire body at Barre. Barre offers an effective total-body workout focused on low-impact, high-intensity movements that lift and tone muscles to improve strength and flexibility made for every body.

If you are ready for a workout you enjoy coming to and feel accomplished afterwards, join us for Barre at NIFS.

See you at the Barre!

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.

Do you want to be part of a community and hold yourself accountable while working out? Group fitness classes just might have what you are looking for!

Group fitness has been around for decades. Many probably remember classes such as Jazzercise and aerobics that were common in the 1970s and ‘80s, followed by Tae Bo and step aerobics in the ‘90s. Not much has changed in the realm of group fitness except the current trending workouts. Today, group fitness participants enjoy Zumba, Barre, CrossFit, as well as Pilates, yoga, and Boot Camp formats. Nevertheless, all group fitness classes have essentially the same benefits.

Benefits of Group Fitness

What are some of the benefits of group fitness? Group fitness…

• teaches you motivation and to push others to be their best
• adds variety to your workout
• supplies you with people to work out with
• leads to positive competition

As the Group Fitness Coordinator here at NIFS, I have witnessed firsthand throughout my years of experience that group fitness communities are unlike any other. I have developed lifelong friendships with those who have pushed me and held me accountable. As an instructor, there is no better feeling than watching others achieve their fitness goals. I look forward to my "regulars" in my classes, and often over time they feel like family. The community of group fitness is not just people who work out together, but also individuals you enjoy spending time with as a de-stressor from daily life.

Group Fitness Is Where You Need to Be

If you are looking for a group of likeminded individuals who enjoy setting goals, exceeding expectations, and using each other as motivation to complete challenges, group fitness classes are exactly where you need to be. I look forward to seeing you participate in our group fitness offerings here at NIFS! 

Try a Class for Free!

There are lots of options when it comes to group fitness classes. Come try one of our classes for free!

This blog was written by Payton Gross, NIFS Group Fitness Coordinator. To learn more about the NIFS bloggers, click here.