If you are like most people, as soon as the fall season arrives, it’s time to get your annual flu shot. This is definitely recommended; however, can you also choose certain foods to help fight off influenza? What you eat can help lower your chances of catching that nasty bug.

Here are some foods and drinks to fill up on:

• Green tea: Green tea is packed with antioxidants. Sip it hot or cold throughout the day to help keep illness away.
• Sweet potatoes: This bright-orange food is packed with Vitamin A to help keep at bay the free radicals that can threaten to weaken your immune system. Pop a sweet potato in the microwave for 7 minutes for a quick and easy addition to lunch or dinner.
• Yogurt: Yogurt naturally contains probiotics that help to keep your immune system healthy and strong. It’s such an easy and filling snack to grab or use as a substitute for sour cream, mayonnaise, or cream in any of your high-fat recipes. (See some tasty Greek yogurt recipes here.)
• Tuna: Tuna is an excellent source of selenium and Vitamin D, which helps protect cells from free radicals and improve your immune system. Try mixing a pouch of tuna with some plain Greek yogurt and place it atop a bed of leafy greens.
• Mushrooms: Mushrooms are rich in selenium. It has been found that low levels of selenium in your body increases your chance of getting the flu. Chop them up and add them to a pasta dish, salad, or soup.
• Peanuts: This tasty snack is full of zinc, which helps keep your immune system working properly. A handful is the perfect amount to grab for an afternoon snack or to throw in a stir-fry at dinner.
• Water: This essential nutrient keeps the body running efficiently. Getting fluid in various forms such as tea, 100% juice, coffee (preferably decaffeinated), and water-filled foods such as fruits and vegetables all counts toward filling your hydration needs.

With most things, a balanced diet is the key. A diet high in a variety of produce, lean meats, whole grains, and low-fat dairy, along with moderate exercise, adequate sleep, and minimal stress, contributes the most to well-functioning immunity and faster healing if the flu does strike. Incorporate the above foods but continue to work on overall balance to your life.

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

Have you ever considered what working with a personal trainer could do for you? Among many things, working with a personal trainer can help you to reach your goals, stay motivated, and provide you with accountability. Whether you are looking to lose weight, improve fitness, or use exercise as a way to improve your lifestyle, a personal trainer can be a great resource on your journey. We at NIFS believe that we house some of the best personal trainers around, and many of our training clients feel the same.

Read about what Bob Banta has to say about his training experiences with Kris Simpson, ACSM-CPT, here at NIFS.

Why did you decide to start personal training?

I lacked personal engagement in past efforts to get fit. Working with a personal trainer overcame that personal engagement resistance. Plus, compensating a personal trainer motivates you not to waste your time or your investment.

Something you have enjoyed:

The whole education side to learning about fitness. Kris is a great fitness educator!

Something you have learned or something that surprised you:

Over the years, once I had integrated exercise into my schedule, when I missed an exercise session, I didn’t feel right. Your body after some time begins to expect the benefits of exercise and when you don’t meet that expectation your body lets you know you are missing something.

Favorite workout from one of the training sessions?

The landmine exercise (weights on barbell that you move side-to-side with). The motion of this exercise uses lots of muscles at the same time.

What accomplishments have you achieved during your training?

I have lost over 120 pounds since I started working out with Kris several years ago*. This summer I visited Crater Lake in Oregon. It is an Alpine lake in the Cascade mountain range that formed in a volcanic caldera. I had to hike up at about 7,500 feet above sea level from the lake’s edge to the top of the caldera rim at a pretty steep ascent. My training with Kris enabled me to do the 1.2-mile vertical hike up through all the switchbacks in under 30 minutes. I passed a lot of people who underestimated how strenuous the climb is at elevation.

Tips you have learned along the way from your trainer?

Correct form matters when exercising. Exercising isn’t a quantity activity; exercising is a quality activity.

How do you stay motivated?

Regular exercise drives up your energy levels. The quality and quantity of my professional work has improved as I have gotten healthier. Bottom line: Regular exercise helps keep you happy. So staying happy is a big motivator.

Any other thoughts you wish to share:

Just want to say working with Kris as a personal trainer was, for me, a critical success factor in turning away from being unhealthy and adopting a healthier life where exercise is one of the main contributors to staying healthy. Thanks, Kris!

*Weight loss claims and/or individual results vary and are not guaranteed.

Looking to lose weight, get stronger or just feel better? Choose NIFS personal training as a way to get started with a new fitness routine, help you target a fitness achievement or simply because you love to work hard and get the best experience. Contact a trainer today about getting started. For more information on Personal Training packages visit our website.

This blog was written by Stephanie Kaiser, NIFS Health Fitness Specialist and co-coordinator of the NIFS Mini-Marathon Training Program. Meet our bloggers.

If you’re like me, cabin fever is already starting to set in, and we are barely into the winter season. This is the time of year that I start to think about what races I want to focus in on for the upcoming year. I find it a great way to stay motivated and focused on my training when it’s not my favorite time of year to train.

I always consider three main questions before I pull the trigger and sign up for my first “big” race, and plan out my training program accordingly. Evaluating these things has helped me to create realistic and attainable race goals for the upcoming season, and I hope that it can do the same for you.

1. How is my year looking?

There are years where training for races can be a top priority, and others where it may be secondary or on down the line depending on what else is going on. I try to think forward and determine how much time I can and want to realistically dedicate to race training with everything else that is going on in my life. Some things to consider when thinking about this include your work schedule, vacation schedules, interest in other hobbies, taking classes, and family obligations, among many other things. Knowing these things and thinking about them as they relate to training can help you get a grasp on what you can fully commit to. Obviously, sometimes other things come up, so always know it is okay to deviate from the plan when life happens.

2. Where is my fitness today?

A late fall or holiday race can be a great reality check for how you are doing with your training currently. Even if you are a little rusty, doing a race around this time of year will really tell you where you are at (whether you like it or not). If you have stayed in stride and had a great fall season, maybe it is time to consider pushing yourself a bit harder this spring by trying to go faster in your next 5K or racing a longer distance. Knowing where you are at in your training today will help you make a realistic goal for next year.

3. Was I healthy this year?

This may be the best question you ask yourself. Racing is a great way to accomplish a personal goal or get in touch with your competitive side. It is easy to get so caught up in a race goal that you neglect to take care of yourself and your health suffers. Looking back over the last year and thinking about any injuries or other health issues that may have been an effect of your training can help you to make an educated goal for the next year. Maybe you were injured because you did not have time to train correctly for that marathon, or you had a terrible diet because you spent so much time training that you ate anything that was convenient and easy to get your hands on. Maybe you are currently injured and will have to start back into racing a bit more slowly than normal. These are just a few examples of how training can negatively impact your health, but I suggest considering these things when planning for your upcoming race season.

***

Setting a goal now is a great way to get your year started off right and help get you through the winter training months with a realistic focus and plan. Whether you are thinking of completing your first race, training for the same race you run each year, or looking for new racing opportunities, setting a realistic and attainable race goal with an appropriate training plan is the key to success.

Cross the finish line with us this Spring! The 25th Annual Mini Marathon & 5K Training Program starts January 21–May 6, 2015. Training is at 6pm at NIFS downtown. Register today online!

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

One of my favorite holiday traditions is making fabulous treats and snacks for friends, family, co-workers, and neighbors. Entire days are spent baking in the kitchen, and the best part (after sampling the treats first hand) is hearing how great everything tastes. Little do they know that with just a few simple tweaks, those cookies and candies can be dramatically lower in fat and calories. Here are a few easy ways to tweak your recipes for healthy eating.

Reduce

Many recipes call for an amount of sugar or fat well above the amount needed for taste and texture. Try reducing these ingredients by one-third or one-half when making your recipe. Also, by using nonstick pans and cooking spray, you can reduce the oil or butter on baking sheets and pans.

Substitute

There are healthier alternatives to use without compromising taste. Give the following substitutions a try.

• Eggs: For every egg, use two egg whites or 1⁄4 cup egg substitute. Egg Beaters and other substitutes can be found in the dairy/egg section of the grocery store. You can also make your own version of egg substitute: 6 egg whites, 1⁄4 cup nonfat dry milk, 1 tsp. oil, and 6 drops of yellow food coloring. Refrigerate for up to one week.
• Whipped cream: Make your own! Beat together 1⁄4 cup ice water and 1⁄4 cup nonfat milk powder until thick. Add 1⁄4 tsp. vanilla, 2 tsp. lemon juice, and 1⁄4 cup sugar. Another option is vanilla nonfat yogurt.
• Baking chocolate: Use 3 Tbsp. cocoa powder for every ounce of baking chocolate.
• Applesauce: Rather than using all of the oil, margarine, or butter in baked goods, substitute a portion with applesauce. For example, instead of 1⁄4 cup oil, use 2 Tbsp. of oil and 2 Tbsp. of applesauce. The applesauce provides moisture, but you still have the benefits of the fat in the oil and save 230 calories and 28 grams of fat.
• Prunes: For your best baked chocolate recipes, try baby food prunes as a fat replacement. They retain moisture and add to the color. Substitute the same amount as in the recipe, or try replacing with a portion of the prunes.

For some ideas of healthier cocktails to go with your baked treats at holiday parties, see this post.

Whatever you decide to bake or eat this holiday season, just remember moderation. Enjoy one or two cookies, not the whole batch! Happy holidays and happy baking!

Learn more about Nutrition and Wellness services at NIFS.

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

There are many benefits that come with working out in a group setting, ranging from social to helping you push through the tough parts of workouts. NIFS Group Training not only promotes this but also gives you the individualized workouts and attention that you need to reach your specific goals. Read why Maura, a longtime group training participant, chooses to participate in group training month after month.

SHARE YOUR STORY OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I used to say I worked out so I could eat whatever I wanted, but somewhere along the way that changed. Now I work out because I truly enjoy it and I feel better mentally and physically when I am consistently working out. I like a variety of workouts—strength training, running, yoga, and HIT, etc., and I love that I have so many options at NIFS.

NIFS PROGRAM YOU PARTICIPATED IN: Group Training

WHY DID YOU DECIDE TO START GROUP TRAINING?

I liked the idea of having a personal trainer, but still wanted a group setting. I attended other group fitness classes but felt like I needed a more structured program so that I’d see improvement in my overall strength and fitness.

SOMETHING YOU HAVE ENJOYED:

I love the accountability of group training. Alex is always expecting me to be there, so I can’t skip. I’ve also turned into a morning workout person. I love starting my day with my workout, as opposed to doing it after work or during lunch.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I’ve learned not to worry about a workout or the challenges it may bring because I’m stronger than I realize. I’m constantly surprised by what I’m capable of and how I improve week to week and month to month.

FAVORITE WORKOUT FROM ONE OF THE TRAINING SESSIONS?

It’s hard to pick a favorite workout; I love all of it. I’d have to say as long as it doesn’t involve rowing, the Airdyne bike, or rear foot elevated squats, I’m happy.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING?

I‘ve lost 5% body fat, from 23% to 18%, and I can finally do a few unassisted pull-ups. Overall, I’m a lot stronger*.

*Weight loss claims and/or individual results vary and are not guaranteed.

TIPS YOU HAVE LEARNED ALONG THE WAY FROM YOUR TRAINER?

1. Make sure to eat enough protein—after your workout and all day.
2. Correct form is more important than heavier weights or getting it done fast.
3. Your trainer always has a way to make something harder and more exciting.
4. Beware of the sneaky smile on your trainer’s face…you’re about to do something you never would have thought of yourself.

HOW DO YOU STAY MOTIVATED?

Seeing results motivates me! The challenge of the workout is motivating too, physically and mentally—knowing that I did it.

ANY OTHER THOUGHTS YOU WISH TO SHARE:

Group Training has been a key factor in helping me achieve my fitness goals. I feel confident that it will continue to help me progress and reach new goals in the future.

Regardless of fitness level or goals, almost every member at NIFS could benefit from Group Training or enrolling in a NIFS program. If you are interested in trying a small group training or  HIT session contact us to get started!

This blog was written by Stephanie Kaiser, NIFS Health Fitness Specialist and co-coordinator of the NIFS Mini-Marathon Training Program. Meet our bloggers.

5 Thanksgiving Day Hacks [Infographic]

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

I’d like to take a few moments to highlight a member of the NIFS Lifestyle Program. This program provides extra guidance and observation to individuals with chronic medical concerns. NIFS’s Lifestyle Coordinator communicates with the participant’s physician about their progress and helps them plan workouts geared to their specific medical needs. Take a few minutes to read about Kim Flowers and learn how this program has changed her.

SHARE YOUR STORY OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I am 48 years old and have been a member of the Lifestyle/Scholarship Program at NIFS for about five months. Currently I am on dialysis three times a week and am awaiting a kidney transplant. Due to diabetes I lost my leg, but I am coming to NIFS to turn all of this around and get healthier in all aspects of my life! My goal is to get back to work as a social worker once I receive my kidney.

SOMETHING YOU HAVE ENJOYED ABOUT BEING IN THE LIFESTYLE PROGRAM:

I have enjoyed getting out of the house and learning different ways to exercise. Even with the limitations that I have physically, I have enjoyed seeing how much I am able to do that I didn’t think was possible. Working out, something that I have not done in the past, is giving me more overall energy. It is helping me to get stronger, and helping me in my everyday tasks, which sometimes are difficult with a prosthetic.

SOMETHING THAT YOU HAVE LEARNED OR SURPRISED YOU:

After getting my general fitness assessment, I learned and was surprised at the amount of fat I have in my body and that could cause me to have serious health issues. I am learning ways to work on getting my body fat to a more acceptable level.

FAVORITE THING TO DO FOR A WORKOUT:

All of it! I really do enjoy everything that we do. Though some things are harder than others and really stretch my abilities, there is not one thing that Amanda has me do that I don’t like. I really enjoy working out with Amanda and it has made a difference in my life.

ACCOMPLISHMENTS SO FAR:

I am able to do exercises that I was not able to do in the beginning. I have also increased my endurance. Being on dialysis and having a prosthetic makes it challenging to keep up my heart health, but I can tell when I am walking that I am able to last a lot longer than I could before*.

*Weight loss claims and/or individual results vary and are not guaranteed.

THINGS LEARNED FROM YOUR TRAINER ALONG THE WAY:

I have learned about better eating habits, how to use the machines at NIFS correctly, and how to make exercise a part of my life.

WHAT KEEPS YOU MOTIVATED:

This is something that I want and that I know I need to do in order to help myself. It is helping me to take steps to my goal of getting my kidney and starting a new life.

I have really enjoyed being a part of the Lifestyle/Scholarship Program at NIFS. I am so thankful for the opportunity to participate in something that without others’ help I would not be able to do. Even once I hit my goal, I want to keep going! I want to say thank you to every person who helps to make this program possible.

NIFS Lifestyle/Scholarship Program

One component of the Lifestyle Program is that there is a scholarship opportunity for those involved. Many of these people have physical limitations and are unable to work. NIFS has a scholarship fund on a needs basis, allowing participants the opportunity to get the help and guidance they need. Currently NIFS funds 16 scholarships to program participants.

To help sustain our current scholarships and increase the opportunities to fund additional ones, NIFS organizes an annual auction. We need your help to continue to provide this gift to those who need it! Please consider bidding in the seventh annual online auction.

Visit the auction website beginning November 24 at 8:00am and concluding on December 15 at 8:00pm and see what great items you can bid on!

For questions about the Lifestyle Scholarship program or the online auction please contact Amanda Bireline at 317-274-3432 ext. 219 or abireline@nifs.org.

This blog was written by Amanda Bireline, Lifestyle Program Coordinator and Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

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.