NIFS Healthy Living Blog

So you have the running bug! You have now completed a few 5K races after years of debating whether you would even be able to finish one, and now you want to run faster. Congratulations on being one of over 8 million people to complete a 5K last year!

If you are like many new racers, your training up to this point has consisted of just being able to complete the 5K distance, and it has allowed you to accomplish your goal of completing the race. Now you want to step it up and get faster at the distance but you are not sure how to do this. Here are three basic training elements that you can incorporate into your training plan right away that will guarantee faster 5K times.

1. Build a Base

To be faster, you will need to be able to run longer than just the distance of the race, so improving upon your endurance is a huge factor. This does not mean that you need to go out and run a ton of extra miles right away, but you want to start increasing the duration of your runs as well as the number of runs you are completing each week. Building a base is a gradual progression and you should ease into it. Start out by just adding in an additional mile to one of your runs or an extra day of running to your weekly plan.

2. Run Strides

A stride is one of the easiest ways for your body to learn to run fast. Strides improve your efficiency and are a key step in teaching your body to run faster than normal. A stride is a short run of around 100m that you gradually increase your speed through until the last 20m, when you gradually slow back down. Strides are not an all-out sprint. You should be hitting your top speed for only a few seconds about ¾ of the way into the stride.

To start, add four 100m strides to the end of one of your easy runs each week. You can gradually bump this up to six to eight strides one or two times each week.

3. Complete Intervals at Race Pace

Naturally, you are going to start getting through your 5Ks a little faster the more comfortable you are with the race. But if you have a specific time goal in mind, you have to run that pace during your training. Interval training is an essential element to being faster on race day. Intervals vary in length and speed based on the goal for that workout, but a workout to incorporate right away is 800m repeats. Determine what your goal pace is for the race and complete four 800m runs at race pace with 2 minutes of rest between each one. Your body will now know what the pace feels like.

To make this workout more challenging, bump yourself up to six sets and take only 1 minute of rest in between. You can play with the distances, paces, and recovery time of interval workouts, but they are critical to improving your speed.                    

Determine how fast you want to run your next 5K and start training toward that goal. Pace charts and training calculators can help you determine how fast you ran your last race and how fast you should be running your intervals. Start out with an attainable goal of just a minute or two faster than your last race and see where you can go from there. Make this year your year to hit that big personal record you have been aiming for in the 5K.

Cross the finish line with us this Spring! The 26th Annual Mini Marathon & 5K Training Program starts January 27–May 9, 2016. Training is at 6pm at NIFS downtown. Take advantage of our early bird discount and be entered to win free training!

Visit our website or contact Amanda Bireline for more information.

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

Along the way, I have learned that fitness and wellness can seem quite complicated. Various mentors, self-described gurus, professors, doctors, and muscle magazines have provided us all with enough quick fixes, miracle workouts, and “sound” advice to help us become the person we want to become (and also fill an encyclopedia). Probably the best advice anyone has given me would be the old saying, “Find something you love to do, do it, and do it well.” If you do not love any form of fitness, whether it is ice hockey or Zumba, at least find something that you can put up with, such as outdoor hiking or gardening, and do it well.

There can be any number of pieces to a puzzle, but we will focus on three. While missing puzzle pieces make it harder to see the big picture, having no puzzle pieces makes it impossible to see your potential outcome. On the other hand, with all three pieces of this puzzle in place, there is no reason you will be unable to fulfill your goals and realize your potential.

The Pieces of the Puzzle

Here are the pieces:

1. Nutrition: Most importantly, you should be aware of the number of calories you are consuming each day, how frequently are you eating, and the quality of food you are eating. There are registered dietitians who specialize in nearly every aspect of wellness, whether it is for weight loss or sports nutrition.
2. The Workout: Comprised of both resistance training and cardiovascular work, we always seem to think this is the hard part, but it can be easier than you think. Think about how many hours there are in a week (168). Then think about how many hours you are recommended to exercise each week (a minimum of 2.5). Also, you have a built-in support network when you work out with friends, and especially with instructors there to help along the way. (Here are more reasons to work out with friends or a group.)
3. Recovery: Recovery is not always associated with the big picture, but it’s equally important. This encompasses everything from getting a good night’s sleep, to getting a massage or foam rolling, to proper hydration. Really, all that matters here is readying your body properly for another workout, maximizing your potential, and decreasing chances for injury.

The Pieces Work Together

Getting back to the puzzle analogy: If I were to have an amazing two-hour workout but then followed it up with gas station pizza and then pulled an all-nighter with my buddies, I’m probably not going to see results. That example goes without saying, but there are plenty of distracters out there to sabotage your puzzle and big picture.

Focus on your weakest puzzle pieces and try to make them one of your strengths. Understand that there will be slipups and hiccups along the way, but ultimately, if you can find the three puzzle pieces of the fitness analogy, there will be very little that stands between you and fitness prosperity.

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

Are you having one of those days (or weeks, or months) where you feel like the gerbil on the wheel? You are going along just fine, and then a stressful situation crops up and you to need to spin the wheel faster. Soon, that’s not fast enough. When you finally realize you are going to be thrown off the wheel if you stop, it hits you: you’re exhausted. I get this way every few months.

It doesn’t take much, as you look back, to see how all the mess got started. But we are here for solutions, so let’s find a plan to get us out of the wheel safely.

Take a Break or Try Relaxation Techniques

A weeks’ vacation would be great at this time, but most of us cannot just get up and go. What we can do is plan a short vacation or “staycation” for a long weekend or one day of the week. For me, it helps if I can involve my family, as we seem to be together less and less during these stressful times.

If a vacation week, weekend, or day off is not possible, you need to find time each day for meditation, reflection, and relaxation. Now, I am not about legs crossed and chants, but finding a quiet time and place where you can just STOP is a good place to begin your unwinding.

Deep breathing will help you get to a calmer place. I am not setting a time limit on this, so do as much as you can. Sit quietly and listen to your breath: good, long inhales and longer exhales. Fill your lungs and diaphragm, feeling your belly rise and fall with the breath. Do not think of anything, and try to block out your distractions. Music, it has been said, can calm the savage beast; well, you and I are that beast and we need calm, so that may help.

Here’s another blog about deep-breathing exercises for stress relief.

We cannot determine how stress adds to our weight gain or failure to lose, but it does factor in. If you can find a calm place to take yourself, to get rid of this stress, you will feel better, and thus your body will react better.

Overtraining, Stress and Your Heart Rate

“I’m not overtrained; I’m just not fit.” No, you probably are overtrained and need a break. One good way to tell is to take your heart rate first thing in the morning. (Make sure you don’t have full bladder, or it will raise your heart rate.) When you are rested, recovered, and feeling good, that’s the best time to figure out your rate. If your rate is up three to five beats, you need a break. So if you start now when you know you are stressed, try to take your rate a few days in a row, as you are taking it easy. See whether the morning rate drops.

Usually we don’t need to do the heart rate test very often (one time every two weeks or so), but in the beginning take it for a few days (three to five if possible) to get an idea where you are at.

Overtraining can cause injuries. See what the NIFS experts say about some of these types of injuries here.

A Plan for Resting on “Taper Weeks”

Most runners will tell you that taper week is the toughest week to train. Basically, this week you rest and cut down your running to be ready for race day. There is a great quote about this: “It is better to be over-rested than under-recovered.” Your body is calling (perhaps screaming) for a break, and you are going to have to learn to back down the exercise for a good week and possibly more.

In my mind, two weeks would be crazy, lazy, fattening, and maddening, but this is the bargain I have made with myself (thanks to my training partners for playing along): one week of easy, short workouts; the next will be more challenging and fun. All intense work will be very short, 15 to 20 seconds with long breaks (up to three times as long).

After my hiatus I would like to get on a race training plan or a strength plan and start at it full bore. For now I am going to nap, eat well, go as hard as I can, OR LESS, and enjoy the freedom from any strenuous workouts. If you are feeling the same, I hope you will join me!

This blog was written by Kris Simpson, NIFS Personal Trainer. To find out more about the NIFS bloggers, click here.

If you are like the majority of Americans, your work is strongly reliant on the use of computers, smartphones, webinars, and other electronic devices and digital technology. Along with this, the use of social media, text messaging, and email to interact with our friends and family is also at an all-time high—not to mention the number of hours spent in front of a television. With the combination of these things, the need to unplug from our technology has never been greater.

Fitness Centers Are Full of Technology

Take a look around your fitness facility or your home gym and count the number of devices that incorporate technology, along with the technology that you carry on yourself while you exercise. Your cardio pieces probably have a television; your gym may have an electronic device that tells you which machine to move to next, or even an electronic personal trainer. Along with this you have your smartphone attached to your arm listening to music; checking email; and texting your friends, family, and colleagues telling you how many more steps you need to take. It is time to unplug!

Get Outside and Unplug!

With all of this technology constantly bombarding me, I find that one of the greatest perks about going for a run outside is actually being able to unplug from all of this. It is one of the few opportunities left in my day where I can truly unplug with no distractions. Not only do I get to enjoy the weather and scenery, and reap the health and fitness benefits, but now I also get a break from technology! Don’t get me wrong, I enjoy all of the benefits that technology has brought to our world, but I still believe that having time away from it and actually interacting with others needs to be a priority.

Being unplugged has also brought me closer to friends and introduced me to new friends who share my passion for being active. Sure, I still send my running buddy a text message or give her a call, but it is generally to arrange a time for us to meet for our next run, where our real conversations happen.

I know what many of you are thinking: “There is no way I could run without my music!” Yes, listening to your music does count and I know many of you like to “zone out” with your music, but try running without it for a few weeks. The first few runs will feel very off, but after a week or so I guarantee you will start to enjoy taking in what is around you and enjoy the break from the constant stimulus that technology feeds you all day.

My advice to you is to use running or walking outdoors as a means to unplug from technology, and use that time in your day to either be with yourself and take in the outdoors or spend it with others who also want to be active and are looking for a way to unplug. If you think going for a run or walk on your own is boring or that you need music as a distraction, consider joining a training group, where you will have the opportunity to run and walk with others, bringing back social interaction outside of technology. You would be surprised by the number of connections you can make if you take some time to unplug and interact with others.

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

Some people think that snacking can sabotage your healthy eating and weight management plan. However, snacking keeps your energy levels up, and prevents you from becoming overly hungry, which can lead to poor food choices. Eating every three to four hours can also help regulate your metabolism, which ensures that you burn calories throughout the day. Strive for at least two small snacks per day, but try to limit yourself to 100 to 150 calories or less per snack.

Also, be sure your snack is balanced: it should offer complex carbohydrates for energy, protein for muscle building and repair, and a small amount of fat for satiety. You can ensure nutritional balance and prevent snack boredom by varying your daily choices.

The Benefits of Snacks

You may feel guilty about snacking, but snacks aren’t necessarily bad. In fact, mini meals several times a day can be beneficial. Here’s how:

• Binge control: If eating several low-fat, whole-grain crackers, a few pretzels, a piece of fruit, or some raw vegetables keeps you from taking second or third helpings at your next meal, you may actually consume fewer total calories for the day.
• Extra energy and nutrients: Traditional, made-at-home meals often lose out to busy schedules. A grab-and-go snack can be the difference between some nourishment and none at all.
• Satisfaction for small appetites: Young children’s tiny stomachs can hold only small portions of food at a time. Older adults who are less active and who burn fewer calories also may feel comfortable eating smaller meals more frequently.

Healthy Snack Choices

Here are some great snack choices:

• 6 oz. fat-free yogurt topped with 1 cup of berries
• ¾ cup whole-grain cereal with nut and dried-fruit trail mix
• 1 apple and 1 oz. low-fat cheese
• 1 cup yogurt smoothie made with real fruit
• 1 oz. baked tortilla chips with ¼ cup bean dip
• 2 oz. low-fat cheese on 5 whole-grain crackers
• 1 whole-wheat tortilla with 1 oz. melted cheese and ¼ cup salsa
• 1 cup raw vegetables and 2 Tbsp. low-fat dip or hummus
• 1 Tbsp. nut butter on a banana
• 1 cup berries topped with ¼ cup low-fat granola cereal
• ¼ cup whole-grain cereal and ¼ cup raisins with ¼ cup skim milk
• ¾ cup pasta salad made with raw veggies, cheese, and low-fat dressing
• ¼ pita pocket stuffed with raw vegetables and 1 slice low-fat cheese
• 1 cup low-fat vegetable-bean soup
• ½ turkey and cheese sandwich on whole-grain bread
• 1 handful almonds and ¼ cup dried cranberries
• ½ cup cottage cheese and ½ cup pineapple
• ½ peanut butter/banana sandwich on whole-grain bread
• ½ toasted whole wheat English muffin topped with a slice of tomato and low-fat cheese

For more tips on eating well and feeling great, especially after age 40, check out this post.

If you are interested in having your questions answered during a personal nutrition consultation, please contact Sabrina Goshen at sgoshen@nifs.org or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

It is that time of year again…the holidays are coming up fast! Life gets extra chaotic for many of us this time of year, and good fitness and nutrition habits are at a high risk of slipping.

The good news is that NIFS is here to help you keep from slipping too far down this slippery slope during the holiday season! We are happy to offer two different programs that are FREE to all NIFS members during the months of November and December year after year.

Maintain Not Gain

Give yourself a little bit of extra accountability by signing up for Maintain Not Gain. This program incentivizes members to maintain their weight throughout the holiday season. With group workouts every two weeks, weekly emails packed with nutrition and fitness tips to keep you engaged, and prizes for those who maintain or lose weight during the duration of the program. There is something that everyone can benefit from by signing up for this free program. Don’t miss out on this experience and mark weigh-in week on your calendar for November 1 to 7.

The Rowing Challenge

All in good fun, the rowing challenge never disappoints for a good competition year after year! It is pretty simple: pick a team and ROW! The team that rows the most meters per person and the team with the highest total meters rowed earns bragging rights as team winners. Joining a team is an excellent way to ensure you are getting in some extra bouts of cardio and caloric burn during the busiest time of the holiday season, which means you are earning yourself some leeway to have a little more room to indulge. Your team will be depending on you to row towards the win!

Look to sign up for a team November 10 to 23.

Free Fitness Assessment

Along with both of these programs, this is a great time of year to take advantage of your free fitness assessment and exercise plan from our team of Health Fitness Specialists. If you are looking for a new routine or just need a little more guidance we're here to help you.

Don’t let the holiday season get the best of you this year. Your fitness and nutrition habits do not have to completely derail. Let NIFS help you find the right balance between fitness, food and fun this year!

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

The fall season is probably my favorite time of year. The weather is just how I like it, crisp and comfortable during the day and cool at night. The colors that arrive with the turning of the leaves are a demonstration of how creative Mother Nature can be. There is another phenomenon that takes place during this time of year that I anticipate all summer long, and that is FOOTBALL!

This is the time of year that all levels, from peewee to the pros, are padding up and participating in a game that I have loved and played my entire life. I took my first snap when I was 5, and the game has been a part of my life ever since. From the time I was an undersized defensive lineman, a coach, and now as a super fan, football has provided so many fond memories and learning opportunities.

With football in full swing, I find myself thinking of the times I spent in two-a-day practices, Friday night games, and early Saturday film sessions. Flash forward to my time as a coach of some very talented young men as they got started on their football journey as I did so long ago. Through all of these experiences and all of these years being around the game of football, I have learned so much about so many aspects of life that I have carried with me, and which has had tremendous impact on my life. Lessons of character, hard work, and being part of something bigger than yourself are ones that I would have never learned in a classroom. I would like to share with you the top 5 lessons I have learned from being around this great sport of football.

Setting Goals

Preseason was a time to set goals for what we wanted to accomplish as a team for that season. We would usually post these in some fashion that acted as reminder of what we were working so hard for. This was a very important step toward our success and I was lucky enough to have coaches who held the standard of knowing what you want to accomplish, writing it down, and keeping it visible. Of course my goals are much different these days, but the process is still the same. Write down your goals and make them visible as a daily reminder of where you want to go.

Be On Time

This should go without saying: punctuality says a great deal about you as an individual. A huge lesson I learned is that you don’t let coach beat you to the practice field. You were to be strapped up and ready to go at the start of practice, or you were given a choice of “up/downs” (you know these as burpees) or “gassers.” Either one was not very fun in full gear. To this day, I get pretty anxious if I feel I may be late for whatever it may be. I learned long ago that it is always better to be waiting on whoever I am meeting with—not the other way around. Burpees still are not very fun!

The Bigger the Dream, the Better the Team

During my last season as player, our team was nicknamed “The Dirty 30,” and it was a name we embraced fully. This name had nothing to do with us playing “dirty”; it illustrated our small team of 30 varsity players doing what it took as a team to reach our pinnacle. We all played a role in any successes—or failures, for that matter. We embraced that responsibility as a team, and we worked together to make us better. What I learned then is something that is apparent to me every day: you can’t do it alone. I talk a great deal about forming your “Power Circle” and using those like-minded individuals to help you succeed in life in any capacity. Making the others around you better and being more excited about their successes than your own will always pay huge dividends.

Don’t Be Afraid to Make a Mistake

“Fly around and don’t be afraid to make a mistake” was a phrase I heard a lot during my days as a player. Being in your head too much and holding back for fear of missing an assignment or failing usually led to missing that assignment and failing. More importantly, it would rob you of the opportunity to learn. I learned a huge lesson in those days, that success is a result of failing. In his book Sometimes You Win, Sometimes You Learn, John Maxwell defines adversity as the catalyst of learning, and problems are opportunities of learning. If you blow an assignment on one play, in a matter of seconds you get the opportunity to learn from that mistake and not commit it again on the next play. That’s learning, and it’s that learning that leads to success. Mistakes are inevitable in life, but growth is optional. Don’t shy away from risk; embrace it.

Being Yelled at Is a Good Thing

One of the biggest lessons I learned playing the sport I love so much is that when coach is yelling at you, it’s a good thing. I remember being told a few times that when coach stops yelling at you, that’s when you should be worried. At the time, I thought my coach was crazy for saying that, because it was never fun when coach got inside your facemask and ripped your head off.

But soon after leaving the game and moving on with my life, I realized what my coaches meant. They believed that I was better than I was performing at that particular moment, and they were not going to let me quit or be satisfied with mediocrity. So when coaches would stop yelling at you, it meant that you might have peaked and their help would more than likely not make you better. I know it may sound weird, but I think it’s okay to be told “you suck” (not actually, of course) from time to time. It gives you a little knot in your stomach, and it’s that knot that makes you want to be better. I think it’s when we lose that knot in our stomachs that we have, at some level, given up. If you have lost that knot in your stomach, reevaluate some things and find a coach to call you out now and again.

There are countless other lessons I gained from playing the great game of football. These are the top five that, without learning them, I wouldn’t have been able to accomplish what I have thus far. Nor would I understand that learning and growing are no way near over. I hope you were able to gather some takeaways from the lessons I have described. If nothing else, please leave with this: Never Be Satisfied!

To see how NIFS can help you train for any competitive sport, click here to learn more.

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

If you are a solo runner or walker, it is likely because you enjoy having that outlet in your day to just be with your thoughts, relieve stress and clear your head. This is a great way to accomplish all of these things, but if you are looking to make some greater strides in your race efforts this year, you may want to consider adding in a few training sessions each week with other people. This will allow you to step out of your comfort zone and push yourself harder than you would when you are training on your own. Along with this, there are many additional benefits that can be accomplished when training with a group. So why should you consider training with others?

1. Accountability

Knowing that you have other people waiting on you and that you have committed to a group is a big reason that training with others can help you accomplish your goal. Training in the long and cold winter months can be challenging, but knowing that others are layering up too can help you make the decision to join in and get through those training sessions together.

Also, group members can keep you on pace to make sure you get that time you have been training for. Cindra Kamphoff, PhD, a sports psychology consultant, said, “When you run with others, you tend to give more effort. You get caught up in the pace, and you might not recognize how fast you’re going.”

2. Camaraderie

Long-distance walking or running can be tough and lonely. It can be physically and mentally taxing and it is easy to fall into an easier effort level. However, if you are surrounding yourself with individuals going through the same aches and pains, that can help get you through the “lows” and celebrate the “highs.” It can make training a lot more enjoyable. Training in a group can pass the time more quickly for those longer outings and can make training more fun when you aren’t doing it alone.

3. Motivation=Results!

For every personal goal that you have set, there is a walker or runner out there who has achieved it, whether it is qualifying for a marathon, finishing a half marathon with a personal record, or jogging the whole race without stopping. Each person has their own goal, but learning from others that have like-minded goals or have accomplished these tasks can help make you a better competitor.

“You learn more about how other people train and what they’re doing, and it can inspire you to do something different,” Kamphoff says. “It can open up your mind to trying new distances, races, or types of workouts.” Asking questions about routes, routines and injuries can help you gain a wealth of knowledge that will help you succeed in attaining those goals!

There are advantages to training both alone and in a group, so it’s smart to do both. However, if you want more accountability, camaraderie and motivation that helps get you the results you want, consider training in a group!

This blog was written by Angie Sheetz, NIFS Registered Dietitian and co-coordinator of the Mini Marathon & 5K Training Program. Read more about the NIFS bloggers.

Everyone is demanding you give 100 percent effort on this exercise program or that workout plan. We say (or you hear), “You need to give 110 percent to achieve results. Or even better, “You’re nothing if you don’t give me your all.”

Your entire life, the pros keep hammering the same things. But what if you just can’t give that 100+ percent? My guess is it will kill your motivation, and you will not give any percent. This article is for all of you who are so far from being a “workout junkie” that you would not know a dumbbell from a kettlebell. (A kettle-what? Yeah, just as I thought.) So I ask you: If you give 95 percent effort, isn't that better than 100 percent of nothing?

Yes, 95 Percent Is a Lot Better Than Nothing

Think about this:

• If you put only 95 percent of a tank of gas in your car, it will still run, right?
• In school, if your kid brings home a paper with a 95 percent on it, it will still be an “A,” won’t it?
• If you eat only 95 percent of the food you order in a restaurant, you will be full, won’t you? (And you will actually save yourself many unnecessary calories.)

The Other 5 Percent

What about the other 5 percent, you ask? Well, I just want you to smile. Yes, you read correctly. Just smile. Be thankful for what your body just gave you. Your effort will be “A” work, and that smile will do wonders for your stress levels.

Smiles are generally divided into two categories:

• Standard smiles, which use the muscles surrounding the mouth.
• Genuine or Duchenne smiles, which engage the muscles surrounding both the mouth and eyes.

Previous research shows that positive emotions can help during times of stress and that smiling can affect emotion. Here’s what you will do: Move your arms and legs, hold your core (plank), and get your heart rate up. Give 95 percent of your effort; and when that is done, give yourself 5 percent of a big ole smile!

See my previous blog post from our Fit and Forty Plus (Fabulous) series and get yourself moving. You will soon be ready for the next step: THE WORKOUT JUNKIE (or not).

Reminder, before starting any exercise program, make sure you get a checkup from your doctor. If you do any moves that cause pain, please stop and get medical advice.

Good luck, and make your 95 percent your best, and your 5 percent smile so big we can’t wipe it off!

This blog was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. To read more about Kris and NIFS bloggers click here.

My version of a famous Indian parable.

Three blind men, who had been blind for life and who had never experienced an elephant, were brought into an area where an elephant was standing. They were placed within arm’s reach of the animal and were allowed to explore the elephant by just touching what was within their reach. They were not allowed to step closer or move side to side.

One subject was placed at the tail, the second along the side, and the third subject at the front. From what they were able to touch, their task was to describe what kind of an animal they were experiencing.

The parable has been used to show with humor how humans are quite willing to reach conclusions based on very limited information, and this is where my version takes a fitness twist.

The subject at the rear of the elephant reached out into the space in front of him. His arms moved cautiously like someone entering a dark room, groping for a light switch. Then it happened: the back of his hand bumped into what seemed to be a heavy, flesh-covered rope. He was able to grab this rope and realized it was hanging down from somewhere above his head. His head snapped back and he quickly jerked his hands away as if he had just touched a hot stove.

Excitedly, he blurted out, “This is a big snake! I just touched the tail! He must be resting on a tree limb. Big snake. Big snake.” His nostrils flared as a very strong odor raced into his head. Something had just pooped, and he hoped that he wasn’t responsible.

The subject along the elephant’s side reached forward as directed and found a massive flesh wall, and from where he stood, it seemed endless. And when he pushed against it with all of his might, it didn’t move.

He pulled his hands away, and with a confused look on his face he pronounced, “I don’t know what this is. All I know is that it’s big, and from where I stand I don’t know how big. Without knowing the height and length and the structure of the head and tail, I would be just guessing. I’m sorry, I can’t help you.”

The last subject standing at the front of the elephant had a similar experience. His searching hands found a large tube that was too big to be a tail. What could it be? As his hand moved sideways from his new find, he hit a very hard object that had a soft point and seemed to recede backward toward the animal. He cocked his head like a dog searching for meaning in his master’s words as he reached out again to touch the tube and then the soft-pointed hard bone.

He dropped his head in deep thought. After several seconds he calmly stated, “I have no idea. The large tube and pointy bone are certainly very interesting, but I need a lot more information before I can even guess.” He, too, apologized for not being of more help.

What’s the Point?

The subjects at the front and side of the elephant would have made good scientists. They clearly understood that from their very limited data, there was no basis for them to predict the totality of the animal before them, and any attempt to do so would be irresponsible.

However, the subject at the tail of the elephant represents bad science and those willing to use bad science to promote their own agenda. With more investigation, the large snake’s tail hanging from a tree limb becomes something quite different: an elephant.

Much of what we in the fitness and nutrition world think we know today is a result of bad science. Ideas are promoted as truth with the intent to profit from a motivated and yet ill-informed public. So question the diet or workout program you’re about to embark upon. Is it a real elephant or just an imaginary snake? Hint: until proven otherwise, it is closer to snake than elephant.

Research Your Workouts and Diets Before Starting

It is appropriate that the subject at the rear of the elephant is standing in elephant poop. What they are promoting is worth just that. By doing a little more research regarding the workout or diet you’re considering, asking probing questions and reading opposing views, you can avoid missing the elephant and finding yourself holding just an imaginary snake tail while standing in the smelly outcome of following bad science.

No one wants to waste time, set themselves up for injury, or follow a diet that is detrimental to their health, but in the fitness world it happens all the time, albeit with good intentions. Scientific research is slowly chipping away at the knowledge of what we are and how we function. We have come a long way in the last 50 years and we’ll certainly discover more of the elephant as time goes by.

So I advise my clients that the value of any fitness/nutrition idea depends on who you are, the nature of your goals, and the strength of the research behind the ideas that are attracting them. I also want them to be open-minded to and aware of opposing views so that their fitness/health knowledge continues to grow. Why? Because in the end, they are truly responsible for their own health and fitness, and quality information will determine the outcome.

What elephant? It's what you are seeking.

You can get started researching healthy eating here on the NIFS blog. Learn more about fitness and workouts here.

This blog was written by Rick Huse, NIFS Health Fitness Specialist. To find out more about Rick and the other NIFS bloggers, click here.

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