NIFS Healthy Living Blog

Having strong glutes is essential for reducing your risk of injury and preventing lower back pain. Those muscles help protect your knees while walking and running, they help you with your speed, and they stabilize the entire leg. Without strong glutes, the entire lower body may fall out of balance causing other injuries

I could talk all day about this group of muscles, but instead I’m going to show you three simple exercises you can do anywhere to help strengthen them.

These exercises are just general recommendations, and you should never feel any pain. If you are experiencing pain, recovering from an injury, or need a modification make sure to talk with a NIFS Fitness Specialist in the fitness center downstairs.

For all of these exercises, complete 10-20 reps 2-3 times 3 times a week.

Exercise 1) Curtsey Lunge—Begin standing with your feet under your hips and hands on your waist. Cross your left leg behind your right, bending your knee and lowering down into a lunge position. Drive through your front heel as you stand and bring your back foot to starting position. Repeat on the other side and continue to alternate.

Exercise 2) Glute Bridge—Lie flat on your back, feet flat and hip distance apart, knees bent and arms down at your sides. Position your feet as close to your bottom as possible. Drive through the heels to lift your hips up to the ceiling. Hold for a count of 2, then slowly lower down to starting position.

Exercise 3) Side Lying Diamond Leg Lifts—Lie on your side with your body in a straight line.
Bring your feet together and your knees together, your knees should be slightly in front of your body. Rest your head on your hand or lie down. Gently open your legs like a clam then close them for one rep. Repeat on the other side.

While getting in the miles is very important when training for a half marathon, it’s essential to balance your running routine with adequate stretching and strength training exercises to keep your body in good running condition. This will help prevent injuries and you will feel strong as you cross that Mini Marathon Finish line!

Fore more glute exercises see our blog,  Are You Glute-n Free.

Comment in the comment section below with some of the exercises you incorporate into your running routine!

This blog was written by Tara Deal Rochford, nutirition specialist. Follow Tara on her blog, Treble in the Kitchen. To find out more about the NIFS bloggers, click here.

Hydration is just as important, or maybe even more important, than proper nutrition and a balanced training plan. Dehydration is the largest contributor to fatigue when training or running. Our body sweats to regulate body temperature and complete many other functions that keep us healthy. When our body loses fluid and electrolytes through these processes, it needs to be replaced.

In order to be hydrated enough to enjoy your race, it’s important to think about consuming fuids before, during, and after the run.

Before: The days leading up to the race or a long run, it is important to really focus on constantly drinking water throughout the day so that on the day of the long run or race you are just topping off your tank. A general recommendation is to drink half of your body weight in oz. Example – a 150lb person would consume 75 oz of water.   It’s recommended to stop drinking about 30 minutes before a long run or race so you have time to use the facilities.

During: Drinking while running a half marathon may sound like a challenge, but actually taking a second to drink the water provided along the race course will make you feel SO much better at the finish line. Try to drink 16-20 oz an hour. This will vary depending on how much you sweat, how hot it is and the intensity of your exercise.

After: Proper hydration helps with recovery, so it’s essential to replenish when you complete your race. It’s typically recommended to drink about 24 oz for every pound of body weight lost during the race.

Now, you may be wondering about sports drinks. Sports drinks are higher in calories and sugar than water and they also contain electrolytes like potassium and sodium that your body lost through sweat. The purpose of sports drinks is to help replenish your body of the nutrients it lost. If you are running for more than an hour, sports drinks may be a better option to help you recover.Now that you understand WHEN to hydrate, let’s talk about HOW to hydrate:

Water Bottle:

I carry this water bottle with me throughout the day. I love that it has the measurements on the side, so I can monitor how much water I consume. Because I carry it with me, I am more inclined to drink throughout the day rather than all at once when I think about it.

Hydrating Fruits and Vegetables:

Foods such as lettuce, grapefruit, watermelon and broccoli have a high water content. Consuming foods like this throughout the day will help your hydration levels stay balanced.

Homemade Sports Drink:

This homemade sports drink is the perfect balance of carbohydrates and electrolytes to help you refuel AND it’s made with real ingredients. The citrus are thirst quenching and provide simple carbohydrates that are easily digested. Pure maple syrup is lower on the glycemic index, which means that these carbohydrates are digested at a slower rate for longer lasting energy. Water and the coconut water are both fluid, and the coconut water is also a source of electrolytes to help your body maintain balance.

It’s very simple to make at home, and I’ll include the link in the comments below!

The takeaway here is to make sure to drink water throughout the day, and when you are completing your longer runs or the actual race make sure to consume water or a sports drink every hour and immediately following the race to help maintain energy levels and aid in the recovery process.

Comment below with your favorite ways to hydrate and I’ll see you next time with more half marathon training tips!

This blog was written by Tara Deal Rochford, nutirition specialist. Follow Tara on her blog, Treble in the Kitchen. To find out more about the NIFS bloggers, click here.

We all know that having a wonderful training program is important, but that’s only one piece of the pie. Another key part of successfully training for a half marathon or endurance activity is having proper nutrition

If you don’t fuel your body with the nutrients it needs – a good balance of carbohydrates, protein and fat – you are likely to bonk and run out of energy mid run. And that isn’t fun for anyone! When I plan my foods to eat before a long run or workout, I make sure it has:

• Easily digested carbs for long lasting energy
• Protein for muscle repair and recovery
• Small amount of Fat

It’s also important to make sure to consider the timing. Everyone is different, so it’s important to pay attention to what foods your body digests well and what makes you feel best.

It’s typically recommended to eat between 3 hours or 30 minutes before a workout.

My 3 favorite foods to eat before a long run or hard workout are:

• A couple of dates stuffed with nut butter
  • Dates are filled with simple sugar, which is typically easily digested and the nut butter gives your body a bit of protein for recovery and healthy fat.
• Larabar®
  • Larabars® are easy to grab. The ingredient list is full of real foods (dates, dried fruit, nuts) so they are a great source of those easily digested carbohydrates.
• Carrots and Hummus
  • The hummus and carrots provide essential carbohydrates and the chickpeas in the hummus also provides the necessary protein for recovery with a small amount of fat.

Those are some of our favorite foods to eat within a 3 hour window before completing a long run.

Remember that everyone is different, and different foods and different timing may make you feel great! Try looking for your best source of carbs, protein and fat to eat within that 3 hour window before running. And make sure to do ALL experimenting before race day. Trying something new on race day could throw your entire race off!

Be sure to comment below with some of your favorite foods to eat before a training run!

This blog was written by Tara Deal Rochford, nutirition specialist. Follow Tara on her blog, Treble in the Kitchen. To find out more about the NIFS bloggers, click here.

Nothing can replace my four years at Butler University. I made sure to enjoy myself and my friends, try new things, and study hard, so I know what a juggling act college can be. With so many organizations to be part of, parties to attend, events to host, and exams to ace, there are a lot of things on your college plate and it’s easy to put your health and wellness on the back burner.

Instead of just eating a couple of pieces of boring lettuce from the salad bar during meal time and missing out on a social life, I used a few simple tricks to keep the freshman 15 weight gain from creeping up on me.

1. Focus on making the best choice in each moment, not on being perfect.

It’s easy to get overwhelmed when thinking about living a healthy life, but being healthy isn’t about exercising all the time and eating only nutritious foods. Being healthy is about being balanced and being happy with your life. There will be times when all of your friends want to go out for ice cream, skip a workout, or do something that may not be in your “healthy-living plan,” and that’s okay. One of the biggest lessons I learned in college was to go with the flow, make the healthiest choice for my body and mind in that moment, and enjoy every second of every day.

2. Stock the mini fridge.

Having a mini fridge was one of the smartest things I could have done during my college career. I made sure to stock it with fresh vegetables and hummus for snacking, fruit for breakfast, and almond milk to put in my coffee. Some easy dorm-room snack essentials to have on hand (even without the mini fridge):

• Chopped carrots, celery, broccoli, and cauliflower (I would chop this up at my parents’ house and bring it to the dorm with me!)
• Hummus
• Nuts and seeds (cashews, almonds, and sunflower seeds are my favorite!)
• Dried fruit
• Natural peanut butter or almond butter
• Portioned-out baggies of oats

3. Get involved in your campus fitness center with programs like First Year Fit.

The fitness center was where I spent my “me” time while I was in college. I loved experimenting with new classes, meeting people, and getting high on endorphins! Many campus fitness centers (NIFS included!) are hosting incentive programs to encourage new students to become gym members, try new classes, and get fitness into their weekly routine. The staff wants to help you get into your healthy living groove, so don’t hesitate to ask questions—that’s what they are there for.

4. Take the fruit.

Most campus dining halls have a bin of fresh produce that usually includes apples, bananas, and oranges. While I was in college, the dining hall staff really didn’t encourage removing foods from the dining hall, but grabbing a piece of fruit to go was okay. I always made sure to take one or two pieces to have on hand, in my bag, and ready to go as soon as hunger struck so that I had a healthy option to keep me focused and fueled through the afternoon. My tip is this: Always take a piece of fruit, even if you aren’t hungry at that moment and don’t want to eat it right then. Fruit can keep for up to two weeks without being refrigerated, and having that fruit nearby will give you an instant (and free!) snack to tide you over until mealtime.

5. Inspiration on YouTube

It’s not always easy to get to the gym, and when there is time to get there sometimes it’s hard to decide what equipment to use and what workout you want to do. This is where YouTube comes into play. I love following fitness professionals, healthy living bloggers, and my fitness center on YouTube for easy-to-follow workouts and motivation. Some of my favorites are NIFSindy, Jennifer DeCurtins of Peanut Butter Runner, and Livestrong.

NIFS 1^st Year Fit program was designed to help keep students on a healthy track as you start a new chapter in your college career. This is a completely free program for IUPUI students who are NIFS members.

This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen. Meet our other NIFS bloggers.

Even though I work at a gym, I can still relate to people who work in an office setting sitting at a desk for several hours out of the day. On a typical day, I try to get in my workout before or after the work day, but sometimes that just doesn’t happen and I need to squeeze some movement into the middle of my day.

Getting up and moving around at the office doesn’t have to be complicated, and it doesn’t take a long time to get in movement that will truly make a difference.

Here are two 10-minute workouts you can do at your desk (or anywhere!) when time, space, and equipment are limited. Also, notice the exercises are hyperlinked—click the link for a video demonstration of the specific exercise.

10-Minute Total Body Desk Exercise Routine

Complete each exercise for 1 minute, resting when needed. Repeat the circuit of exercises twice through. Make sure to do some light stretching at your desk when you are finished!

• Butt Kicks
• Squat Jumps
• Side-to-Side Hop
• Sprinting in Place
• Mountain Climbers

10-Minute Cardio Blast Desk Exercises

Complete each exercise for 1 minute, resting when needed. Repeat the circuit of exercises twice through. Make sure to do some light stretching at your desk when you are finished!

• Push-ups
• Tricep Dips
• High Knees
• Squat
• Plank

Bring NIFS to work with you! Contact us about our Corporate Wellness Programs and bring fitness to your workplace. Contact Don Galante for more information at 317-274-3432 ext 234 or by email.

This blog was written by Tara Deal Rochford, LES MILLS® certified BODYPUMP® and CXWORX® instructor and contributing writer. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

Taking my workouts outside is an easy way to soak up the benefits of nature and switch up my normal gym routine. That being said, I understand that exercising outdoors isn’t exactly the same as exercising inside, and there are some necessary precautions I always take into consideration when completing my outdoor workout.

1. Map My Route Ahead of Time

I am probably the worst person to ask for directions. The GPS was invented for people like me, and I am so thankful to have one with me at all times (thanks to my phone!). Whether I am going for a jog, bike ride, or walk, or completing an outdoor circuit workout, I always make sure to plan my route ahead of time (so I don’t get lost) and show someone else the route I will be taking. This way, if I do get lost or injured, or am not home when I expected to be, someone knows where to find me.

2. Bring My Cell Phone

Yes, it’s cumbersome and I would prefer to feel “free” and not have it with me while running outdoors, but I know that if I were to fall, or get lost, or for some reason I wasn’t able to make it back home, I could give someone a call to help me. I keep it in my Sprigs Banjee Wrist Wallet so I can listen to music or a podcast, or I keep it in my SPIbelt. Either way, it allows me to keep my hands free. I also have an ICE (In Case of Emergency) number in my phone. I have heard that emergency professionals are trained to look for an ICE number in cell phones to notify a loved one in an emergency situation.

3. Carry an ID

I always carry an ID with me, but that doesn’t mean I always bring my driver’s license along. My Road ID bracelet is the perfect running accessory that contains my name, my husband and parents’ names and contact information, and my age—all important things “just in case” there is an emergency. I love that it is on my wrist and I often forget I am wearing it because it is so lightweight and comfortable.

4. Beware of Dogs

Recently, a coworker and fellow NIFS employee who is a runner informed me that one of her friends was attacked by a dog while running. Hearing her story really got me thinking, because luckily I have not come into a negative encounter with a dog while running. Here are some canine safety tips I keep in mind when running and exercising outdoors:

• Do not run from the dog; this can stimulate the animal.
• Stand perfectly still with hands and fists close to the body.
• Don't yell or say anything.
• Don't look the dog in the eye; this can be threatening.
• Do not use mace on an animal; it is not strong enough and will upset it more.

5. Wear Reflective Gear

When running in the evening or in the early morning while the sun is rising, I always make sure to wear some sort of reflective gear. I prefer to choose clothing that has the reflective gear “built in,” but you can easily purchase reflective vests to wear over your clothes. Wearing reflective gear makes it easier for cars and bicyclists to see me when I am coming their way, which makes me safer while getting my outdoor workout on.

6. Check the Weather

The weather often dictates whether I take my exercise outside or keep it indoors. If it’s raining, chilly, or super hot, I will opt for an indoor workout. That is, unless I am training for a race. Often when I am training for a race I will head outside to train in less than ideal conditions. Exercising in the elements may seem intimidating, but when I am dressed properly I can go out in all kinds of weather! When dressing for cooler weather, I always layer my clothing. This helps trap the heat in and gives me the option to get rid of some clothing articles if I get too warm. That being said, if the roads are dangerously icy, if a rain storm brings thunder and lightning, or if there is a heat warning I will always pick safety first and move my run to the indoor track or treadmill.

7. I Don’t Blast My Music

I love listening to music and podcasts while I run and exercise because they really help me enjoy the workout even more than I already do. While I love listening to my music and podcasts, I make sure not to blast the music so I can hear oncoming cars, people, bikers, and anything else that I may not be expecting to come my way. I know how easy it is for me to “get in the zone,” but I try to stay as alert as possible when exercising outdoors, especially if I am not with a buddy.

What are some of your tips for staying safe during your outdoor workouts? Share them here.

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.