NIFS Healthy Living Blog

With an element of self-consciousness and a mystery to some, non-contact bruises due to exercise can cause some discomfort and become a deterrent to those who really need exercise but don’t want this side-effect. Typically occurring following an intense bout of exercise (such as a marathon), non-contact bruises appear even though the individual may not have physically injured the area.

Other types of bruises occur more often than not from some type of physical trauma. If you have experienced this exercise side effect or just are curious about the topic, we will take a closer look at the bruising phenomena simply known as a contusion.

What Causes Bruising After Exercise?

Several factors are associated with these developments, including age, experience, current medication, and genetics. Most bruises occur following a significant accident, fall, or surgery, but not always. Some bruises are caused by some underlying weakness in the blood pathways. The exercise (whether it is extensive “pounding the pavement” or “pumping the weights”) intensifies over the course of time, leading to a bruise effect. 

The bruise, usually bluish, purple, or green, is caused by small ruptures in blood capillaries that seem to develop near the recent trauma site and can be more or less serious depending on the severity of the injury. 

On a side note, people who are bruised due to being struck are only amplifying the issue by exercising. The bruise will go away slower, stay the same, or even get worse. Other issues other than bruising that come up include swelling and pain (WebMD, 2015).

How to Heal Contusions

The best remedy for a bruise is to rest the body part that is bruised. Applying a slight pressure wrap can be helpful. Normal pain management devices such as ointment and Tylenol seem to be the most common treatment for aches and discomfort. 

You can also look to a dietitian to see whether your diet is a contributing factor (MD-Health, 2015). People low in certain vitamins and minerals are more apt to the bruise effect. Your age and medications can cause blood to thin, leading to an unmerited bruise (WebMD, 2015).

If the problem persists, I would recommend calling your physician. If your physician feels that your condition is not serious, you can resume exercise when you feel comfortable doing so. Most likely, you can resume normal activity following recovery. Your bruise can just be a simple reminder that our bodies are pretty amazing machines and we need to take care of them to ensure we can continue to “pound the pavement” or “pump the weights” for a long, long time. 

Rejoice and Evolve,

Choosing the right foods for healthy eating can be a challenge. Life is busy and sometimes the thing that gets left behind is a well-balanced meal or snack. We want to help you change that! Studies show that individuals who have to be accountable for their food choices lose more weight and keep it off than those who attempt to do it alone.

Often when you are motivated to make a weight loss change, the first thought is to cut out your favorite foods that you are worried you eat too much of. Or you start eating salads every day for lunch and dinner. 95% of people who lose weight will gain it back. The successful 5% of people learn how to eat a balanced diet that includes ALL foods!

My Nutrition Coach is a new app specifically created to help our members develop a healthy plan for food choices, while also providing consistent support to help educate and develop good lifelong habits. 

How to Use the App

When you sit down to eat, just snap a picture of your meal. You can also add your beverage, your mood, and your hunger level. At midnight your entries will be uploaded, and the next day you will get feedback and suggestions from me, NIFS Registered Dietitian Angie Scheetz. Videos, handouts, and suggestions for how to reach your personal wellness goals will also be sent your way, giving you more resources to achieve your nutrition and fitness goals. 

Quick and Effective Nutrition Feedback

This program is quick and easy, and on average should take only 5 minutes per day, but the support, feedback, and resources you will receive throughout the program are equal to a personal, weekly nutrition consultation in traditional programs.

Don’t underestimate the role that proper nutrition plays in your health and fitness. If you are interested in signing up for this program or want more information, please email me at ascheetz@nifs.org or call me at 274-3432, ext. 239. I look forward to working with you!

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

Cardio, short for cardiovascular exercise, has been around for a while—really, since the beginning of time, if you think about what cardio is and what it does for our bodies. In essence, we are doing cardio all the time, just at various intensities (if we weren’t, we would not be reading this!). The primitive man did cardio to stay alive, the Pan-Hellenic Games of Ancient Greece introduced cardio as a sport, and in modern times we do cardio to replace the manual labor that produced enough calorie consumption and expenditure to keep our bodies lean and strong.

There are many types of cardio that we do to stay in shape, and many arguments about which equipment is best for burning calories. Of the cardio that is mentioned, running and walking usually come up most in discussion about which is the better cardio. Here, I discuss this topic and get to the bottom of this fitness impasse.

Running Pros and Cons

There are always two sides to a story. Running, obviously the more rigorous of the two, carries many benefits, including strengthening the heart and lungs, improving blood flow and circulation, burning calories, etc. 

There can also be a case made that running isn’t all it’s cracked up to be. A lot of wear and tear on the body occurs over the course of a runner’s life, whether it is your feet, knees, or hips (Weil, 2015). 

Walking Pros and Cons

On the other end of the spectrum, we can look at walking for cardio in the same light. The benefits of walking include calorie burning, but vary to include stress reduction. The impact of walking is definitely less on the cardiovascular strength side, but it provides much-needed exercise to individuals who cannot physically run (Caton, 2012). 

From the calorie-burning standpoint, walking can burn as many calories as running, assuming you do the same amount of work. This means that it will take you longer to burn 100 calories walking versus 100 calories running. 

Running and Walking Are Both Good!

One thing that I have learned both professionally and personally is that not everyone is a great marathon runner, and not everyone has time to be a successful cardio walker. The main thing to take away from this message is that cardio, whether it is through walking, running, biking, or swimming, is essential to good health, feeling your best, and sustaining a long and productive lifestyle (Thompson, et al, 2013). 

I encourage anyone who is not currently doing cardio to start (albeit slowly) incorporating a cardio program into your life. The discussion here really isn’t about whether running is better than walking, but that we do something to get going and make the effort to better ourselves. There are no sabertooth tigers to chase us around anymore, but we can see results by incorporating the most simplistic of exercises, walking and running, into our routines.

We can help! NIFS training staff is eager to meet you and help you develop your fitness program. Stop by the NIFS track desk to schedule a consultation today!

Rejoice and Evolve,

Sunny days and warm weather are now upon us. It’s hard to complain about a pretty day, except when you are confined to an indoor lifestyle or job. Outdoor fitness is exactly what you need to get rid of the blues, but I’m not talking about running or boot camp. Indianapolis is packed with fitness activities just waiting to be discovered. Parks throughout the city are highlighted by fitness trails, open fields, and accessibility. The opportunities are only increasing as we, hopefully, move toward a more health-conscious society.

In this blog we are going to think outside the box and explore some outdoor fitness options that are not only good exercise, but also fun and stimulating.

Paddleboarding

Paddleboarding, a mode of recreational transportation, has been around much longer than you might think. When it was first invented is undetermined, but evidence of its existence dates back to early exploration of the Pacific Ocean in the late 1700s by Captain James Cook. 

Fast-forward a few hundred years and you will see paddleboarding nearly everywhere, including rivers, lakes, and oceans. Because it enables you to take in scenery and nature, paddleboarding can be both calming and serene. On the other hand, in some windy conditions, paddleboarding is completely challenging, giving the rider a great workout. Riding the tide for extended periods of time provides plenty of balance, core stability, and endurance opportunities for the aquatic enthusiast.

For paddleboarding in Indianapolis, visit local shops such as Rusted Moon Outfitters to see demonstrations and buy gear to satisfy your paddleboarding needs. If you are a beginner and would like lessons, another local company, Salty Dog Paddlesports offers not only training sessions, but also more advanced yoga classes on paddleboards!

Geocaching

Geocaching is a fun outdoor recreational activity that combines old-school orienteering and treasure hunting with modern GPS technology. The concept of geocaching is not new; following clues and landmarks to find hidden treasure has been around for a long time. 

In this modern-day search for “x” on a treasure map, individuals use clues via internet videos or posts to find hidden packages or containers yielding log books to sign your name, often a small prize, or even another clue to find your way to another hidden site. The treasures aren’t necessarily huge in size; the excitement comes from successfully navigating your way to the treasure. After the site is discovered, it is neatly hidden away so that another geocacher may discover it. 

Because it usually takes place outdoors in rugged terrain and involving hiking and walking, a geocacher’s main needs include comfortable clothes, shoes or boots, and a functioning GPS system. Most cell phones have GPS built in already, so becoming a geocacher is even more convenient than you think. Geocaching is happening in Indiana, and the Indiana Geocaching website is dedicated to it. There is plenty of information regarding upcoming events and links to other national geocaching clubs. Channel your inner Indiana Jones while you are actually in Indiana!

Disc Golf

One of the fastest-growing recreational sports and activities, disc golf is quickly becoming more than just a niche hobby. The concept of disc golf, obviously, is derived from traditional golf, including the terminology. Disc golfers typically throw one of their many discs (each one has specific characteristics, not unlike drivers, irons, and putters) from a tee box toward a basket on a pole. Score is kept with eagles, birdies, par, and bogeys. 

Sprinkled throughout Indianapolis are several disc golf courses that offer a variety of challenges and an opportunity to experience some of the many scenic neighborhood parks that otherwise may go unnoticed. There is even a disc golf organization (Indianapolis Disc Golf Club) that holds several notable tournaments, bringing in top competition in the area and the Midwest. 

Like all skill-based activities, disc golf requires practice time. This is easily countered by disc golf’s relatively easy concept, cost effectiveness (discs are around 10 to 15 dollars, while courses are free), and inviting atmosphere.

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If you are bored with your current situation or just want a fun activity for you and your pals, there are definitely some excellent options to keep you active and your brain stimulated. Whether you want to take on some waves with your paddleboard, track down a series of clues while geocaching, or take a stroll through the park while disc golfing, the landscape for outdoor activity is ever changing. Be adventurous this summer and try a new outdoor sport or activity today!

Rejoice and Evolve,

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

You have finally achieved your goal of adding some lean muscle mass, so what now? Where do you go next? The next step I would take would be to train your body to use those newly developed muscles to their fullest potential. This increase in strength building can come from numerous sources, some of which you may have already experienced.

Strength improvements may be developed from different types of training and at different times in programs. Many of these improvements can be obtained through two modes: neurological adaptations and increases in muscle cross-sectional area (CSA; muscle size). 

Neurological Adaptations

Neurological adaptations can be noticed only days after starting a new training program, depending on your experience with resistance training. If you have no prior experience with it, the stimulus of a few sets of different resistance exercises over one or two days might give your body enough reason to improve its strength levels. But how could the body possibly get stronger in one or two training sessions? Did your muscles get any bigger? No. Your body (the brain, specifically) is becoming more efficient at firing those muscles you have used to meet the demands you have placed on them. 

Quick improvements, like those via neurological adaptations, will not always be achievable. Your brain/body will catch up to what you are doing eventually, which is why other modes of training are important. 

Increases in CSA

Another type of strength development is to increase the muscles’ cross-sectional area, or make the muscle bigger. This can be achieved by following my previous blog, which goes over muscular hypertrophy and different variables you need to control to get it. When a muscle becomes larger, it simply has the ability to create more force than it did when it was smaller. This will definitely lead to increases in your strength levels.

If you plan to follow the structure that I have laid out for you over this series of blogs (Cardio Workouts, Muscular Endurance, and Muscle Building), you are ready for that next step. You may have put on some lean muscle mass (hypertrophy), or you may not have. Regardless, you can still take your strength training to the next level. 

Strength improvement in this sense is almost a combination of the two modes of development I stated earlier, neurological adaptations and increases in muscle CSA. You have new muscle that you have worked hard to build, but now you need to train your body to get that muscle firing at optimal levels. Your new muscle needs that neurological adaptation. 

Recommended Workouts

True strength training is time consuming, so be ready for a lot of downtime between sets. When you start your program, try 2 to 3 sets with repetitions ranging from 1 to 5 (heavy weight!) on your core lifts (bench, squat, and deadlift). Add in a few more strength exercises after the first few weeks. 

Rest periods can vary; however, you want to have at least 2 to 5 minutes between sets. This is CRUCIAL for strength development. You want to make sure you are 100% rested or very close to it. This will allow your body to perform at the highest level during each set. The more you hit this high level, the easier it will become to fire those muscles, which increases strength levels. 

Get after it!

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

High-Intensity Interval Training (HIIT) has “swiffered” the nation in the past decade or so and remains one of the top hot topics of the fitness world. We also use terms such as Metabolic Condition (MetCon), Metabolic Resistance Training (MRT), and Energy System Training to categorize this high-octane method of training. You may know MetCon best by the crazy stuff you do that makes you feel absolutely exhausted, but invincible.

WARNING: It should never be the goal of any MetCon training session to end up in a sweaty pile of your former self. You should be upright and feeling invigorated and not annihilated.

The health and fitness benefits of this style of training are numerous! Benefits are mainly fat loss, an increase in energy demand (calorie burn) during and even after the training session, and even an increase in your aerobic capacity, just to name a few. But just like any other style of training (strength, power, endurance), it can be easy to fall into a rut in the methods and exercise selection of your MetCon training session. Here are a few simple and fun ways to change up and spice up your metabolic conditioning training session.

REMEMBER: Training can be simply defined as providing a stimulus that forces the body to adapt resulting in change (for example, increased calorie and oxygen use). So to alter a training session, think of manipulating the stimulus.

Change the Equipment

It’s comforting to stick to pieces of equipment we know best and have used many times for our training purposes. But you are doing yourself a disservice by not adding in new pieces that usually come with new adaptions. Battling ropes, rowing ergs, kettle bells, medicine balls, and my personal favorite the Airdyne bike are all great tools that can be used to manipulate the stimulus. These are also the things that make this style of training so much fun. The body will be forced to adapt, triggering the affects you are looking for.

Change the Intensity

The intensity of your training session of course plays a huge role in achieving the desired outcomes. Many metabolic conditioning sessions are based on time as a measurement of intensity and duration. For example, I am sure you are familiar with the Tabatta protocol of 20 seconds of max work followed by 10 seconds of rest for 8 rounds. Many time combinations are used (depending on your fitness level and program progressions), such as :30/:30, :40/:20, and :45/:15. 

Using time is great, but it could get monotonous, leading to decreased effort and lack of enjoyment. A great alternative is using calorie goals to set your interval as with a rowing erg, or the Airdyne bike (there it is again!). Racing to a predetermined distance is a great way to spice things up as well. Lastly, using repetitions and repetition ladders (10, 9, 8, 7,…1) allows you to simply count your way to completion and can be used with minimal equipment such as one kettlebell or a resistance band. 

Change the Environment

One of the easiest ways to get more out of your metabolic conditioning session is to simply change up your environment. Going outside is a great start when manipulating this training variable. Grab your equipment, get after it, and get some vitamin D all at the same time. On your way outside, invite some of your friends and training buddies to join you. Make the workout more of a competitive challenge to help redefine what you once thought of as limits. Research has proven that you work harder and enjoy training while in a group setting. Use the power of a strong group to get more out your training session.

Two Example MetCon Workouts

TRY THESE: Here are 2 sample MetCon training sessions using some of the preceding tips.

#1: Airdyne Calorie Sprints: 10 minutes

Race to 10 calories resting for 5 calories and try to complete as many rounds as possible in 10 minutes.

#2: Kettle Bells in the Park

Get outside, get a group, and complete the following as quickly as you can.

Working from 10 Kettle Bell Swings, 10 Goblet Squats, 10 Push-ups down to 1, but the swings will always be 10.

Example: 

• R1: 10/10/10
• R2: 10/9/9
• R3 10/8/8 … 
• Down to 10 Swings, 1 Goblet Squat, 1 Push-up
  

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

From the beginning, fitness and working out (generally speaking) has been a constant struggle of good versus evil. Of course, good refers to the ideal body type that we strive for and what makes us feel good about ourselves, and bad refers to the undesired body types and feelings that come from being a less-conditioned individual.

Focusing on a Specific Body Part

We use fitness for many reasons, sometimes for stress, weight loss, or performance. Relatively speaking, the role of the Fitness Specialist has not been around as long as most professions, but it has had some very drastic and conflicting concepts and theory clashes, contradictions and discrepancies. These concepts and theories are ever changing and evolving to meet the criteria and need of scientific research, human nature and what actually works. Of note, one such theory that needs to be put to bed is the idea that we can “spot reduce” by simply focusing on a specific body part. 

Examples of spot reduction can be seen in many workout programs that we see today, even if we do not realize that’s the case. Doing 300 sit ups to make your stomach go away, doing triceps extensions until your arms fall off to get rid of the behind-the-arm jiggles and doing seated adduction/abduction leg exercises to get track star thighs are all examples of spot-reduction techniques that seem to be good in intention, but miss the mark. 

Busting the Myths

In a previous NIFS blog, Health Fitness Specialist Mistie Hayhow reminded us that there are many fitness myths that get the better of us. Hayhow goes on to state that while exercise builds our muscle, it’s burning the layer of fat off the outside that makes our muscles appear more defined. If we think about how weight loss works, we know that nutrition plays a huge role in what actually works and what does not. 

Also, we must factor in that when we work out, muscles develop. If we have muscle developing under a layer of fat, we are presuming to be reducing size, but the effect is that we will appear to be bigger because we did not address the fat loss first. 

For some athletes, it would make sense that a specific arm/leg dominant event would create enough physical imbalance to amount to visible difference, but a study at the University of California Irvine, in which tennis players were subjected to several years of subcutaneous fat measurements, yielded inconclusive data and put yet another blemish on the concept (Perry, 2011).

The fact is this: Spot reduction is a myth.

Fitness Keeps Evolving

We have plenty of information and examples to back up the claim that spot reduction is a myth, so why are we still doing it? As I mentioned before, fitness is ever changing and evolving, and it’s only getting better. Trust that your Fitness Specialist has your best intentions in mind (as they did 20 years ago when the ideas and concepts were quite diverse), but theories change. To keep up to date, I suggest meeting with an HFS at NIFS to ensure your needs are being met and that your questions are being answered.

Rejoice and Evolve,

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

One of my favorite things to do once it is summer in Indiana is to visit the various farmers’ markets around town. As a dietitian I am a sucker for the fresh fruits and veggies, but I also love the homemade desserts, candles, pasta, kettle corn, fresh flowers, and other wonderful items you can find.

Here are my top five reasons why visiting your local farmers’ market is a must.

1. Support for the local community: Since the produce is grown and purchased locally, the money remains in the community and stimulates the local economy. Also, when you shop at the farmers’ market, you are cutting out the middle man, and the product is generally less expensive than if you purchased it in the grocery store. 
   
2. Eating foods that are in season: Farmers’ market produce is picked ripe and sold soon after picking. Supermarket produce, on the other hand, can take up to two weeks to travel from the farm to the store, even when it is in season. The produce tastes richer and more flavorful, and the nutrients are better retained. Check out the downtown City Market website for which products are available during the months the market is open.
3. Healthy eating is good for you: The average American eats 4.4 servings of fruits and vegetables per day, as opposed to the current recommendations of 9 servings per day. Picking up multiple servings of fruits and veggies and incorporating them into recipes, meals, and snacks is a great way to get closer to the 9-serving-per-day-goal. This will guarantee you are meeting your recommended vitamin and mineral requirements, increasing your daily fiber intake, and acquiring cancer-fighting antioxidants, too. Locally grown produce is lower in pesticides and chemicals, also. 
4. You can talk to the farmers who grew the food you are about to eat: You can meet the farmers who grew your food, ask when it was picked, how it was grown, and ways to prepare it. When else do you get the opportunity to learn so much about what you are putting in your mouth?
5. There is certain to be one that fits your location and schedule: I love being able to go to the City Market farmers’ market on my lunch break downtown and sample the hot, fresh kettle corn; pick up sweet corn; and get homemade cookies on Wednesday afternoons. Saturday mornings, it’s off to the Carmel farmers’ market to purchase a walking waffle, homemade pasta, and a whole assortment of fruits and veggies for the week. To find out the location of a farmers’ market close to you, check out the USDA website.

Whether you are picking up items for dinner or for the whole week, the local farmers’ market is an inexpensive, healthy alternative to the grocery store. Try to get there early to get the best variety and options. Not all vendors accept credit cards, so be sure to have cash on hand. Finally, bring along your own reusable grocery bag to put all of your goodies in so that it is easier to carry home your fresh, delicious finds.

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

You may have been around the gym environment when TRX training came about and wondered what the benefit of using those straps could be. I remember hitting the weight room in college and thinking, “What on earth are those? And how could I possibly get as good of a workout with them as I do with lifting?” After spending only about 20 minutes on them, I quickly learned how suspension training using body weight could really build strength and challenge the entire body, no matter the movement!

The TRX was invented by Randy Hetrick, a Navy SEAL. His idea was sparked while on a SEAL mission, with a question arising of, “How can we stay mission-fit while on deployment?” With limited materials, Randy used parts of a parachute and a jiu-jitsu belt to create his first model, and soon he was off doing several exercises that we are familiar with today.

Benefits of Suspension Training

There are several benefits to using TRX in your workout. Science proves that it is effective in increasing muscular strength! Here are a few that really stick out:

• Incorporates nearly every muscle of the human body. If you have ever taken a class or done some of even the most basic exercises, you quickly see that core activation is one of the most important aspects.
  
  
• The workouts are simple yet very challenging, and you can easily complete a total-body workout only using one piece of equipment in 20 minutes.
  
  
• The straps are also very mobile, and you can take them outside or on the road. You can even attach them to the back of a hotel room door to get a workout! 
  
  
• With an easy adjustment of your body, TRX training is safe.

A Quick Workout

I challenge you to take a TRX class at NIFS, give it a try on your own, or ask an instructor to teach you a few things. Here is a quick workout that can be done in 20 minutes or less. Give it a try and let us know what you think!

• 10 Rows
• 10 Jump Squats
• 10 Knee Tuck/Pike Combos
• 10 Hamstring Curls
• 10 Pushups
• 10 “Y” Pulls

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

Cue DJ Jazzy Jeff and the Fresh Prince because it is summer time—FINALLY! This is the time of year when we get to enjoy more sun and more fun, and smiles and laughter are abundant.

With the energy level rising as the temperature rises, we tend to look for new and fun ways to challenge ourselves somehow in our lives: decluttering the house (a must, by the way), updating the landscape, spending more time with the kids, or taking on some kind of physical challenge to help keep you moving forward. 

Tons of events are popping up all around with the arrival of the nice weather, designed to challenge any and all fitness levels. Finding the physical challenge that is right for you is a fantastic way to spice up your current fitness routine and challenge your limits, perceived or actual. 

Besides some of the obvious physical benefits from creating and completing a fitness challenge, such as improved body composition and an increase in strength and endurance, accepting a fitness challenge can provide so much more. Here are just a few.

Inspires You to Return to Your Drive Toward Excellence

It can be easy to lose some fire over the course of a long year. Even the most committed fitness enthusiast (yours truly included) can be unable to find the drive sometimes to stay vigilant in striving to improve. Taking on a new challenge can provide the spark that will reenergize your commitment to excellence.

Establishes a Timeline

One important characteristic of a well-stated goal is to have an established timeline to reach it. Without a specific date for completion, it is not a goal; it is a dream. If the challenge is on a certain date, and you have 6 weeks to train for it, you have yourself a well-defined timeline. This will not only allow you to complete your current challenge, but also hammers home this important concept of a timeline for future goals.

Incorporates New Movements and Modes of Training

If you are planning on taking on a challenge that you have never done before, there’s a very good possibility that you will have to perform brand new movements and adopt a new training idea. This could be just what your body and mind need to push your limits to create new ones.

Creates Powerful Personal Bonds with Fellow Athletes

The power of working with a group of likeminded individuals is colossal and life changing. When you take on a challenge together, the relationship that will be formed is long lasting and built on mutual respect. I have seen countless strangers join together to complete an event or training program, only to become the best of friends and continue to work toward improvement.

This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.