NIFS Healthy Living Blog

One thing that I’m sure you have heard is the importance of drinking enough fluids. So if some is good for you, shouldn’t it make sense that more is better?

I have heard many tales of people chugging bottles of water right when they wake up to get it out of the way. Or carrying around a gallon jug of water to keep track of the amount they are getting. It’s nice to have a goal in mind of how many ounces to drink each day; unfortunately that number is different for everyone. Since individuals have different sweat rates, workout routines, diets, height, and weight, each person requires a different fluid goal. Read below to see how to know whether you are getting enough water for your body, and some of the dangers of drinking too much.

Check Your Hydration

The best way to know whether you are getting the proper amount of water or fluid per day is to check the color of your urine:

• If it’s pale yellow, that’s a good sign.
• If it’s dark yellow, you need to drink up.
• If it’s clear, you are overhydrated.

Water Intake Guidelines

Thirst should always be your guide to staying hydrated. If you must count ounces, the Institute of Medicine recommends 78–100 ounces of water per day, or 9–13 cups. Obviously, this can change based on the individual, the activity, and the weather. Something else to keep in mind is that a lot of the foods that you eat are high in water content and can add to your hydration status. Fruits and vegetables are loaded with water. Milk, coffee, tea, and juices also count.

What Happens When You Drink Too Much Water?

Overhydration can lead to water intoxication, which is when the body’s electrolytes such as salt and potassium become diluted. Hyponatremia is when the body’s sodium levels get too low. This is the main concern of overhydration. Athletes are the population most at risk of being overhydrated, especially those who participate in long or intense workouts or endurance events.

The good news is that this is extremely rare and you would need to drink many gallons of water for this to happen. The amount you drink at one time could be more of an issue. Your kidneys can process around half a liter per hour. So chugging liters and liters at a time is when the danger could occur. Symptoms of hyponatremia are similar to heatstroke and exhaustion. A headache, exhaustion, feeling lethargic, vomiting, diarrhea, and nausea are all warning signs. If you don’t get help quickly, it can be serious and even deadly.

The best way to prevent hyponatremia is to make sure you aren’t drinking more than you sweat out. Use thirst and the color of urine as a guide. And for those doing endurance events, be sure to have sports drinks that have sodium and other electrolytes and not just plain water.

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

Running, skipping, hopping, bounding, throwing, and crawling are all activities children around the world enjoy and are necessities for proper movement development. Most sports and lifetime fitness activities require one or more of these basic motor skills. Developing basic motor skills sometimes is not our main priority when it comes to our children’s upbringing. In our lifetime, the focus on physical education has somewhat declined due to various reasons, with one reason being a deemphasis on playground time and even family-time physical activity. Beyond physical fitness, there are many other benefits that one can get from being more active, especially at a young age.

Many Kids Don’t Get Enough Activity

Not shocking, but definitely sobering, is the knowledge that only 1 in 3 children is physically active every day, 1 in 3 children is obese, and 70 percent of people become obese as adults. With an increase in our children’s electronics usage (phone, computer, television, and so on), things are starting to look quite concerning. Looking at this from a fitness professional’s point of view, I feel that health and wellness is the most important thing you have, making this issue the highest of priorities.

Accountability and Being a Role Model

How can we help our children overcome the unwanted effects of unhealthy living and gain all the benefits of fitness and wellness? Some of the responsibility is going to be on the shoulders of the adults in charge of the child. Being a good role model is not only good for the child, but also for the adult. Being conscious of what you are eating and how much exercise you are getting every day is a great start. There are many activity trackers and websites such as www.myfitnesspal.com that can help with accountability. You can even link to others in your family to see what they are doing and create a supportive network without even leaving the nest.

Finding the Right Sport or Activity

Not every child will gravitate toward a specific sport or activity, and it may take several tries to find what works for them. If team sports like soccer or basketball don’t work, try something that is more individual like swimming, wrestling, or tennis. If traditional sports are not the answer, look at other activities such as martial arts, rock climbing, or ballet. If economics is an obstacle, going to a park, tossing the ball around, and playing tag are all easy and inexpensive games for kids that promote exercise, motor skill development, and social interaction. Ultimately, having a role model who cares about their wellness can have a profound impact on the child’s image of fitness.

It's a Big Responsibility, but NIFS Can Help

Although that may sound like a huge responsibility, we owe it to our youth to prioritize fitness and wellness in an effort to slow the trends we are seeing around the globe. Check out your local parks and other options for fitness and reach out to fitness professionals, your child’s physical education teachers, and coaches for help.

NIFS can help too! Contact Monica Bopp at NIFS for more information about organizing a field trip for your school. Field trips at NIFS are fun and educational and cater to all ages. Keep your focus on what matters: our future.

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the NIFS bloggers, click here.

There are many diet personalities out there. If you are one of these, it could be the reason you are having trouble losing weight or maintaining weight loss.

Starvin’ Marvin: Always Hungry

Starvin’ Marvin follows strict calorie guidelines. He doesn't get the calories and fuel his body needs to accomplish the routine tasks of his day. He is often tired and always hungry. When he works out, Marvin's body does not have sufficient fuel, so he isn’t able to put in as much effort as he would like.

Solution: Losing weight requires either eating fewer calories or burning off excess calories through physical activity. So one good first step for Starvin’ Marvin is to find out how many calories his body requires for weight loss. Choose My Plate is an excellent resource to help determine the correct calories for your height, weight, and activity factor. No one should ever consume less than 1,200 calories per day.

Negative Nancy: The Wrong Attitude for Weight Loss

Restriction, starvation, elimination, bland, boring…all of these are words that Nancy uses to describe her diet, yet she is constantly starting a new one. Anything that has this much dread attached to it is not something that she can or should be doing for the long haul.

Solution: Negative Nancy needs to start incorporating positive words into her healthy new eating plan: Balanced plate, Moderation with sweets and high-fat foods, Flavorful spices to jazz up vegetables, Variety with food groups, and Satisfying meals.

Rigid Ricky: Doesn’t Believe He Can Be Flexible and Still Lose Weight

Nobody’s perfect. This simple phrase is exactly why diets don’t work.

Solution: Ricky would be much happier and healthier if he took a simple approach to his eating. He should spend 80 percent of his time eating right—consuming multiple servings of fruits and vegetables, whole grains, lean protein, and low-fat dairy—and following a safe and healthy workout plan. The other 20 percent of Rigid Ricky’s life can be filled with “extras” such as a cookie or piece of cake, a day off from exercising, and maybe even an alcoholic beverage of his choice. If he allows himself to not be as rigid with his plan, his chances of succeeding will increase dramatically.

Unsupported Ulysses: Hasn’t Discovered the Value of Accountability

Losing weight can be difficult, and making lifestyle changes is all the more difficult when those around you are not there to support and help you make changes.

Solution: Ulysses needs a support system that can help him stick to his goals and hold him accountable to them. He needs a "buddy" to give him a push when he is feeling low and to keep him from feeling alone in his journey. A support system should encourage and praise Ulysses for the hard work he is putting in and the changes he is making. Try healthy new foods and recipes and physical activities with your buddy, or even train for an event together. Having a Supportive Sally around can make his weight-loss mission much more enjoyable.

Resentful Rita: Deprives Herself and Is Unhappy About It

When we think of “diets,” we think of giving up our favorite foods. This only leads to feeling deprived and carrying negative feelings toward “healthy foods” and feeling guilty about eating “unhealthy foods.” Rita will become angry that she “can’t” have the foods she wants, which then leads to resentment. Deprivation of her favorite foods may lead to overeating or yo-yo dieting.

Solution: Rita needs to RELAX! No food is off limits; all foods can fit.

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

Have you looked at yourself in the mirror, maybe a few pounds heavier, lacking youthful energy, and just tired, and said, “What in the world happened to me?” Maybe this is all too familiar, but, unless you have found the fountain of youth, you might have been searching for answers to questions mankind has been asking forever.

A lot of how your body ages has to do with not only wear and tear, but also nutrition, wellness, sleep, and genetics. Focusing on your metabolism, which is derived from and influenced by these factors and everything from the food you eat to how much you sleep, to how active you are, could be the gateway to figuring out what you can do to reach your goals and, more importantly, happiness.

What Causes Slow Metabolism?

Your metabolism is simply a chemical process in which your body converts things you eat into energy. What causes a slow metabolism? For starters, you must understand that metabolism is different for everyone depending on size (larger people burn more calories than smaller people), gender (females tend to carry less muscle mass than men do, leading to lower metabolic rates), and age (as we age, muscle density decreases, leading to lower metabolic rates). Your metabolism will decrease when there is less muscle present in the body. A fit 180-pound person may burn 1,800 calories, while a couch-potato 180-pound person might burn only 1,400 calories in a 24-hour period (according to mayoclinic.org).

How Can You Increase Your Metabolism?

What can you do to improve your metabolism today and in the future? The most basic answers are exercise more and eat healthier, but here are some more ideas that you might not have thought of that can help boost your metabolism.

• Eat breakfast every day. Eating breakfast will boost your metabolism by firing up the body processes earlier in the day. Not only does your body need fuel to power through until lunchtime, while you are digesting the food, more calories are being burned than if you hadn’t eaten anything at all.
• Get more sleep. Going to bed earlier and getting the right amount of sleep will allow your body to regenerate properly. After a taxing day at work or in the gym, your body will only fully recover if it is given the proper rest needed to regrow. The fully rested body will be able to go 100 percent at the next training session and will be able to surpass previous achievements. (Bonus: While sleeping, it is hard to eat your dessert.)
• Drink more water. Our bodies are largely made of water to begin with, but without proper hydration, some body functions and processes do not happen as they should. It has been said that drinking ice-cold water can also help increase your metabolism because your body expends heat/energy to warm itself once the cool water is in your stomach.

As you can see, these suggestions are not groundbreaking or out of touch with reality. Many people today neglect themselves and do not get these basic needs met, which is part of the reason they are not happy with the way they look and feel. If you are one of them, assess your current situation. Are you getting enough sleep, good enough nutrition, plenty of water, and plenty of exercise? If not, you might need to refocus your goals so that you can create the balance necessary to improve your metabolism.

NIFS can help! You can meet with a Health Fitness Specialist at NIFS to talk about your goals and schedule an appointment for a BOD POD and/or Resting Metabolic Rate test. This will help you set a benchmark and also set realistic goals for yourself. Be the best you can be as you meet your metabolism head on!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the NIFS bloggers, click here.

As a fitness professional I approach training and helping people from the direction that principles guide methods. The reason for this is that methods and fads will always change, but principles never do. It’s beneficial that the methods and variations of movements change from time to time, as long as the decision to change them is based on solid principles and reasoning. Variations are great, such as a change in foot position in a squat, adding load to a plank position, or varying the implement you are using during the exercise. One implement change that can pay heavy dividends (pun very much intended) is using a specialty lifting bar.

Specialty bars are not new by any means, but due to new waves of “strongman” training and the resurgence of powerlifting, the popularity of the specialty bar is constantly growing. Each different bar is designed to elicit a specific stimulus that will result in an increase in strength, stability, or performance. In fact, many bars were originally designed for the specificity of training certain sports. And although most are still widely used specifically for generating a particular training response for sports, the everyday fitness enthusiast can enjoy the benefits without having to be a pro athlete.

Bars with Benefits

Come with me as we journey through NIFS’s Bar Crawl and check out all the specialty bars that are at your disposal and some or our favorite exercises associated with each. Before we do, here’s a reminder that you need to master the basics with basic equipment before moving on to an advanced movement or piece of equipment.

Fat bar: A barbell that is thicker than a general-use bar. The typical bar has a thickness of approximately one inch, whereas a thick bar can be twice that or even more.

Benefits:

• More muscle activation in the hands, forearms, and upper arms.
• Harder contraction (experiment: flex your bicep without making a fist, then flex with a fist; notice the difference).
• Grip training no matter what.
• Greater focus on the lift/exercise.

• Bench Press
• Overhead Press
• Deadlift

Safety bar: Also referred to as a “yoke” bar, it looks like what they put on oxen back in the day. There is a three-way pad that rests on your shoulders with handles, with a curved bar shape at both ends.

Benefits:

• Great for lower-body and low-back strength and transfers nicely to the straight-bar variations.
• Loads the anterior core.
• Minimizes stress on the wrists and elbows.
• Helps in maintaining proper spinal alignment.

• Front Squat
• Back Squat
• Lunges

Log bar: Straight from the strongmen themselves, this bar simulates using a log for different movements. It looks like a log with bars on the end to add plate weight load.

Benefits:

• Cumbersome and unusual shape increases the stability need in the trunk and entire body.
• Neutral grip is safer on the wrists and shoulders and allows for a more natural movement.
• Abbreviated range of motion due to its size is safer for the joints and allows for greater load.

• Clean and Press
• Overhead Press
• Bent-over Row

Trap bar: Hexagonal in shape, this is a bar you stand in, and it is used mainly for deadlifts or floor-loaded squat motions. Top coaches like Mike Robertson and Mike Boyle almost exclusively use the trap bar for athletes for these benefits.

Benefits:

• Combines the benefits of the deadlift and the squat.
• Loaded closer to your center of gravity, making it great for beginners as well as seasoned athletes.
• More natural body position for the deadlift.
• High handles decrease the range of motion, minimizing the chance for lumbar flexion typically seen in the traditional deadlift due to the weight being out in front of the body.

• Deadlift
• Bent-over Rows
• Farmer Carry

Swiss bar: A multi-grip bar ranging from neutral to wide-grip and mixed-grip options.

Benefits:

• Lighter than a typical bar; great for beginners.
• Easy on the shoulders.
• Specific training for sports such as football.
• Range of motion similar to using dumbbells but with more load capabilities.

• Bench Press
• Overhead Press
• Bicep Curls
• Makeshift pull-up bar

Get Help from NIFS

Be sure to stop by the track desk and ask one of your highly trained instructors how a specialty bar can be used in your programming. Train smart, and train safe!

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.

It’s staggering how many people in the world are affected directly and indirectly by health problems. You might not have an incurable disease, but there is a chance that someone you love does. Sometimes there are medications and treatments for these conditions, but not everyone receives the attention they need. Sometimes there are no medications. Fortunately, people have organized charitable foundations that help find cures, medicines, and other aid for those in need.

Events for Raising Awareness and Money

In the fitness and wellness realm, it’s awesome when those who are trying to help others use fitness activities to help raise awareness and funds for research. In our community alone, there are several organized events that combine fitness and wellness with helping others. You can help yourself by getting exercise while helping others with their situation.

Here are some fundraising events that you might have heard of (and some that you might not have heard of) that incorporate fitness into raising awareness.

1. Susan G. Komen Race for the Cure: Non-competitive run/walk event dedicated to raising money and awareness for breast cancer as well as honoring those who have or have had breast cancer.
2. Indiana Tour de Cure: This is a bicycle event centered at the Indianapolis Motor Speedway. Participants enjoy riding on the actual Speedway track as well as several other courses ranging from 50m to 100m in distance. The purpose is to raise money for diabetes research and help those who have it fight the burdens that come with it.
3. Fight for Air Climb: There is nothing easy about climbing stairs, especially when you have lung disease or any number of breathing-related issues. Fight for Air Climb is hosted by the American Lung Association and is centered around a strenuous stair climb at your local skyscraper.

If you missed these events, don’t worry; they will be around again soon. There are other events you can participate in that will help you and other people in need. Check out the Around Indy site for more information.

Try a NIFS Training Program

So, as you can see, being fitness minded doesn’t have to end with your third set of 10 on bench press. There are people out there who need support and help to overcome daily strife. NIFS’s staff is knowledgeable about events and can help you train for any event you are planning to take on. Help yourself and help everyone else by participating in one of these fitness events.

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

“You've got this!” "Keep it up!” “So strong!”

Ever come to your fitness class and hear those positive, motivating words? How do you feel in that moment? 

Motivation and positivity have been proven to help lead healthier, happier lives. We often come into a gym and feel strong, motivated, and positive in that moment; but are you taking what you learn into your daily life? Here are some tips and examples of leading a happier life not just during your gym time, but out of the gym!

Be mindful about positive thoughts.

When you hear words that make you smile and feel happy, are you listening to them, or are you letting them come in one ear and go out the other? When we mindfully hold onto positive thoughts and let go of the negative, we lead a more positive life. Can you replace three hurtful or negative thoughts with three new, positive thoughts? Try it! It's like spring cleaning for your brain!

Surround yourself with positive people.

It has been studied and seen that you are who you hang out with. During your daily life, are you surrounded by negative or stressful people? Can you engage in more activities with people who make you feel amazing and happy? Maybe that's replacing an hour of sitting on the couch watching negative news stations or judgmental reality television shows with a yoga class that encourages you to breathe and relax. List people, places, or things that often make you feel down or negative, and make a list of people and activities to engage in that make you feel good and positive. Simply replace the negative activity with the positive one. Most importantly, be honest and fearless.

Are you being negative?

Just as you'd want to be around positive people, don't you think others want to as well? If you are always talking about being stressed or tired, evaluate what in your personal life is making you stressed and tired. What do you need to do to turn into a positive, full-of-energy person? Finding balance in life is a challenge, but it’s possible if you dedicate time to making little changes. Set your mind on your goals and follow through.

Just do it.

What's holding you back? Studies show that changing habits can be challenging, but is not impossible. It takes a little work. Try to adopt a new positive habit each week. Your options are endless. Maybe that's giving your coworkers a high-five, writing down an inspirational motivational quote every morning as a reminder of your goal, starting your day in a workout class that promotes positivity, volunteering and helping others, or so much more. DO YOU—just do it! Letting go of others’ judgments and figuring out what makes you feel best and happiest and doing those things will lead to a happier life.

This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Think about the most recognized duos of all time: Batman and Robin. Mario and Luigi. Buzz and Woody. Stability and Mobility. Wait, what? Yes, like superhero teams, stability and mobility work together to achieve a balanced, harmonious environment for functional movement.

It’s All Connected

First, I want to bring to your attention a concept that has been around for some time; however, we often forget the important role it plays in day-to-day performance. Let’s reflect on anatomy and the structure of the human body. I challenge you to think of it in terms of one continuous structure in which each joint affects the joints above or below it. This concept is commonly referred to as the kinetic chain. It boils down to stable joints being stable when they should be and mobile joints being mobile when they’re meant to be. In terms of starting or stopping movement, stability and mobility are quite often complementary in nature.

Being Flexible and Mobile

In case you missed it, let’s review the details from my preceding blog. Flexibility is primarily genetic, but can be improved slowly over time. It refers to the greatest length a muscle can achieve. This is often known as a joint’s range of motion (ROM).

Mobility is the ability to synchronize one’s coordination and overall strength to move around a joint under load—as, for example, when doing the front squat.

Now that we are adding stability to the equation, it enhances movement and helps it make sense. Stability is the ability to provide firmness and strength to certain joints, often with help from the surrounding connective tissue.

The Kinetic Chain in Action

The following illustration at www.acefitness.org depicts the six common links involved in the kinetic chain, along with their assigned level of stability. Each link or joint plays an important role in human movement and overall function.

Therefore, a joint’s health and function are ultimately determined by its structure and the continuous tradeoff between being stable or mobile. When there is more of one, there is always less of the other.

Why This Relationship Is Important: Injury Prevention

Why should you care? Well, when a joint is less stable, that means it is more mobile. More mobility means more motion at that joint; it can also mean more wear and tear, which can lead to more injury at that joint, including arthritis. Also, a less stable joint has to rely on surrounding muscle and tissue to provide the required stability, which can lead to injury in certain joints that are already highly susceptible.

So the next logical question is, how do I train to improve stability? We’ll explore that question in my next blog.

This blog was written by Cara Hartman, NIFS Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Here are some recipes for patriotic healthy eating. Bring one of these red, white, and blue creations to your Fourth of July holiday barbecue so that you will have the most patriotic dish to celebrate Independence Day!

Patriotic Veggie Platter

Arrange the following veggies in the shape of a flag with rows of red and white veggies on a large baking sheet. Place a yogurt-based dill or ranch dip in a blue bowl in the corner.

• Red veggies: Red peppers, grape tomatoes, radishes
• White veggies: Cucumbers, cauliflower

Independence Fruit Bowl

Toss strawberries, blueberries, starfruit, and watermelon in a bowl and sprinkle with unsweetened coconut flakes.

Red, White, and Blue Popsicles

1½ cups blueberries
1 cup raspberries
2 cups limeade

Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert sticks and freeze until completely firm, about 6 hours. Makes 10 popsicles.

45 calories, 0g fat, 12g carbohydrates, 0g protein.

Fruity Fourth Quinoa Salad

¾ cup wild rice
½ cup quinoa (red if available)
¼ cup extra virgin olive oil
¼ cup raspberry vinegar
¼ tsp salt
¼ tsp pepper
1 cup halved, pitted fresh sweet cherries
1 cup blueberries
2 stalks celery, diced
¾ cup diced goat cheese
½ cup chopped pecans, toasted

Bring a large saucepan of water to a boil over high heat. Add wild rice and cook for 30 minutes. Add quinoa and cook until the rice and quinoa are tender, about 15 minutes more. Drain and rinse with cold water until cool to the touch; drain well.

Meanwhile, whisk oil, vinegar, salt, and pepper in a large bowl. Add the rice and quinoa, cherries, blueberries, celery, cheese, and pecans and toss to combine. Serve at room temperature or cold.

I hope you have a happy, healthy, and delicious Fourth of July!

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

We’ve waited for this time for months, where there is no more snow and plenty of sunshine. Long days of outside fun, no kids in school, road trips and vacations—what more could we ask for?

But, baby it’s hot outside! Don’t let the heat cause you to lose your momentum. You can still keep working hard during the summer time; you just have to adjust a little. Keeping the following summertime fitness tips in mind will help you continue to get stronger and healthier.

Try water workouts.

Choose water workouts and aqua fitness, and make a splash as you get fit and strong. You can even improve your performance in the heat by lowering your body temperature in the pool before heading outside.

Use the shade.

It’s smart to move your workouts to a different location to avoid overexposure to the sun. If you are a runner or a biker, try a route in a wooded area.

Get proper hydration.

Drink plenty of water before, during, and after exercise. The last thing you want when exercising is for the summer heat to take over. Avoiding caffeine, which forces water out of our systems, is also a good idea. Here are some more tips for getting hydrated.

Choose your clothing carefully.

It is important now more than ever to wear clothing that will move sweat away from your body and help it evaporate quickly. White or light-colored clothing reflects the heat better than darker clothing.

Monitor your heart.

The heat places greater stress on your heart. Be sure to keep an eye on your heart rate as you work out in the heat. Take a break if it starts to spike or get too high.

Beat the heat.

Try beating the heat with an earlier workout time. UVAs are the strongest between 10am and 3pm. Make every effort to minimize your workout outdoors during those hours.

Sunscreen is a must.

Use a stronger SPF just to be safe. It’s important to protect your skin.

Stop if you’re feeling faint or sick.

If you are feeling faint or sick, stop working out immediately. Sit down in the shade, drink water, and always have a nourishing snack available.

Know the symptoms of heatstroke.

Heatstroke is a serious threat that can be fatal. Symptoms include high body temperature (104 degrees or higher); absence of sweating with hot, flushed, or red/dry skin; rapid pulse, difficulty breathing; strange behavior, hallucinations, confusion, agitation, or disorientation; and seizure.

Hit the gym.

You may find that the best thing to do is simply to stay inside the gym to get your workouts in during the summer. It’s a great time to work on form, increase intensity with no worry of heat exposure, and plan out a new, exciting routine.

This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.