NIFS Healthy Living Blog

The Force-Velocity Curve

Before going into what the chains and bands do, I first have to set the groundwork and explain what the force-velocity curve is. As you see below, when force (weight lifted) increases, velocity (bar speed) decreases. So at the top where force is high and velocity is low, it is considered maximal strength. As you work down the graph, strength-speed is next. In the middle of the graph, you see power (the rate of force development, or RFD). As you continue down the graph, it becomes speed-strength and finishes with speed, where force is at its lowest and velocity is at its highest.

The reason this is important is that chains and bands give you the ability to develop explosive strength. So instead of benching with high weight and slow velocity (maximal strength), or low weight with fast velocity (speed), you can work in the middle of the graph and accelerate the bar in both the lowering and raising phases of the movement. Without the bands and chains, you have to decelerate the bar about halfway through the raising phase of a bench press, or the bar will fly out of your hands. Bands and chains ensure that you drive the bar as hard as you can, generating a high rate of force through the full range of motion (more on this below). The bottom line: Using bands and chains increases your rate of force development (RFD) and forces you to not let up after you get past your sticking point.

How Bands and Chains Work

Bands and chains do an excellent job of matching your leverage. The bar is lightest when your leverage is at its weakest, and the bar gradually increases in weight as leverage improves. Let’s break this down even further. You are getting ready to bench with 200 pounds on the bar. You add chains that each weigh 30 pounds. So now the bar total is 260 pounds. However, at the start position, half of the chains are lying on the ground, bringing you to a total of 230 pounds. As you bring the weight down to your chest, the bar gets lighter because more of the chains are lying on the ground. So when the bar is at your chest, you bring the weight down to the 200 pounds that you started with. As you press the weight up, more of the chains come off the floor, gradually increasing the bar total back to the 230 pounds at the top. This idea forces you to drive the bar out into full extension without letting up.

The Benefits of Accommodating Resistance

Bands and chains train acceleration and rate of force development, which is great for the development of power. If you are an athlete, the key to improved sport performance is producing more force in less time. This results when an athlete can absorb more force eccentrically (lowering phase), allowing you to apply higher levels of force concentrically (rising phase) in less time. Sport performance is about which athlete can absorb more force, enabling the athlete to produce more power. The biggest improvements that you will see by using this method are increased power, speed, and explosive strength.

Whether or not you are an athlete, using this method is definitely a game changer if your goal is to move a lot of weight and be explosive. I hope this post answers your questions on whether this type of training is right for you. If you are interested in trying this, be sure to ask a coach to make sure the setup is right, and always have a spotter to ensure safety.

This blog was written by Josh Jones, MS, CSCS, USAW, NIFS Athletic Department Trainer and creator of the NIFS Barbell Club. For more information contact Josh by email. Learn more about the NIFS bloggers.

We have all heard the statistic that the average person gains 7 pounds between Thanksgiving and New Year’s. This is somewhat exaggerated; the actual number is a 1-pound weight gain. However, this pesky 1 pound usually hangs on year after year, so over 10 holiday seasons that is a 10-pound gain! The goal during this time of year is to maintain your weight, which is definitely a challenge with all of the extra food gatherings.

7 Tips for Holiday Eating

Here are some tips to help survive the holiday parties and make sure
your weight is the same on January 2 as it was on November 28.

1. Restrict the number of alcoholic drinks at holiday parties. At a minimum it is 100 calories per drink, and depending on what you are choosing, can be as high as 400 (eggnog!). The recommendations are one drink per day for women and two drinks per day for men. Instead of adding all of the empty calories from alcohol, save those calories for filling food!
2. Have just single servings of your favorite foods. If you are super excited to have a food that comes around only once per year, enjoy every last bite of the single serving, wrap up some and enjoy it the next day, too.
3. Don’t skip meals to “save room” at the party! This can lead to out-of-control eating. Instead, make sure to have balanced meals and snacks throughout the day, aiming for fruits, veggies, lean protein, whole grains, and low-fat dairy. You can even grab a snack before the party to help with the desperation eating. An apple with peanut butter, Greek yogurt and fruit, or a stick of string cheese with a handful of nuts would be a perfect filling and nutritious snack option.
4. Be sure to drink plenty of water throughout the day and at the party. This can help keep you full; and if your hand is already occupied with a beverage, it will be more challenging to reach for the food!
5. Remember that you can have some foods all year long, such as crackers, cheese, and pretzels. Choose the foods that are the most interesting and unique, and come around only once per year. Then frame it positively and say, “I want to save my appetite for the best” instead of “I am not allowed to eat these foods.”
6. Repeat these words: “No, thanks, on the seconds. It was delicious, but I have had enough.”
7. Instead of focusing on the food, put effort into enjoying the people and conversations, and really connecting.

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

The holidays are known as a time of temptation, bustling around, and busy schedules. It’s part of what makes me love the holiday season so much. Despite the cheerful feelings in the air, many times when we get busy, nutritious foods and regular exercise are the first things to go!

I can definitely relate to feeling the holiday rush and not knowing where or when to fit in my healthy lifestyle. I also know that with a little pre-planning and a conscious effort put into my food and exercise routine, I feel much happier overall and I am able to enjoy fun holiday events even more! Whether you are attending holiday parties, working long hours, or enjoying your child’s holiday performance, it’s still important to make time for health.

Here are my six tips for staying healthy during the busy holiday season.

1. Schedule the Appointment

At the end of the weekend, I like to take out my planner and write down my workouts where I have time available (in ink!). This allows me to know ahead of time I have an appointment. And just as if I were meeting with someone for business, I don’t want to miss it or be late. Looking at my time day by day, and sometimes hour by hour, makes the busy schedule seem a lot more manageable and allows me to find empty time pockets that I can fill if necessary.

2. Make It a Tradition

A couple of years ago, I signed up for my first Thanksgiving morning run and it was a blast! There were tons of crazy costumes, families, and runners of all experience levels participating. The atmosphere was so happy and inviting! Having the race to look forward to kept me on task for the month of November, as I knew I needed to stay in shape to complete the race and feel good the rest of the day. I enjoyed the race so much that I have signed up for a race every year since, and now I am getting my family involved!

3. Cook in Batches

Make batches of healthy meals and snacks at the beginning of the week so you aren't tempted by holiday treats at all times. I make this a habit even when it’s not the holiday season. It could be as simple as roasting extra veggies, cooking extra chicken or fish to throw on salads, or making sure all of your produce is clean and cut so you can grab and go at any time. Holiday treats are part of the season, so enjoy them, but don’t shape your entire holiday diet around them.

4. Combine Workout with Work

I know how it feels to have a big exam coming up that consumes every thought in my head, or extra work that needs to be completed away from the office. Having things like this on my mind have made me feel guilty about taking the time out of my schedule to get some physical activity in. Luckily, I have found a way to squeeze in some extra work while getting my exercise in. Read your notes while riding a stationary bike, running on the treadmill, or using the elliptical. It may not be your preferred mode of activity, but it is still movement. Combining the two things on your to-do list will hopefully give you a little break in your schedule so you can spend your spare time celebrating rather than at the gym.

5. Pack Your Bag

Preparing for the next day the night before helps me stay focused and not miss any appointments I may have coming up, and that includes my workout appointment with myself! I pack my entire bag the night before so I can get up early to work out before my day starts or hit the gym right after work—if you are lucky, squeeze it in during lunch! No matter what, your bag will be packed and ready to go, leaving you with no excuses.

6. Find a Workout Buddy

Having a partner in crime for any activity makes it more enjoyable, and the same is true with working out! Another option is to attend a group class. Meeting the others in the group will help hold you accountable for showing up each day. They will help motivate you during the workout, too!

If you need some extra motivation, NIFS offers Group Training classes throughout the week to keep you on track during the holidays!

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

Do Stretching Exercises

To maintain flexibility, stretching through dynamic movement patterns is ideal and can be done in a small area. Inch Worms, Knee Ups, and Jumping Jacks are all good examples of dynamic movement patterns.

Perform Simple Exercises That Use Multiple Muscle Groups

To simplify your workout, you can focus on a few great exercises that work multiple muscle groups. These exercises can range from beginner to advanced, with the functionally basic movement of sit and stand at a chair to the more challenging Burpees (add a pushup and squat jump for even more workload). The Plank exercise is also one of the best exercises for building endurance in the abs, back, core, glutes and hip flexor. To make the Plank easier add an incline or lower knees to the floor. For a greater challenge increase the period of time you hold the plank or add movement such as leg lifts or arm extensions.

Cardio Exercises at the Hotel

There are other “tools” you can use while on the go that you may not realize. For a cardio option, most hotels have a staircase. Use it! Avoid the elevator and take the stairs instead. For a challenge, run the stairs for ten minutes (and because most people use the elevator, it should be mostly empty for your use). Suitably known as a suitcase carry, your suitcase can be used for a one-sided farmer's carry walk that pinpoints your oblique (like a side plank), and a bathroom towel can be used to create an isometric static hold for countless upper-body exercises.

Whether or not you are on the go for the holidays, be sure to exercise the next time you travel; it’s easier than you think. See a health fitness specialist or personal trainer to help design a workout plan that is right for you.

Charter member Dean Behrmann talks about why he started coming to NIFS and what has kept him
coming back for 25 years. Watch his video.

Dean was also featured in a NIFS video back in 2009. Click here to watch.

It’s that time of year: the holidays are just around the corner, which means NIFS is hosting the 6^th annual Lifestyle Program Silent Auction.

The Lifestyle Program serves individuals who have a chronic condition and need extra guidance, education, and assistance with living a healthy lifestyle. This includes individuals with diabetes, cardiovascular disease, kidney disease, COPD, neurological disease, and cancer, to name a few. Members of this program are taught how to manage and prevent progression of their condition through exercise in conjunction with their physician’s recommendations. Our goal is to help participants progress to independence and maintain optimal health. Because of this program, many participants are successfully living with heart and kidney transplants, neurological disorders, and pulmonary disease.

“Being a part of this program has improved my overall health. It is a great way to start my morning by getting up and exercising, which helps me to feel good throughout the day.”

—Current Lifestyle Scholarship Participant

This auction funds the scholarship portion of the program, which allows individuals with chronic diseases or conditions in a financial hardship to work with NIFS staff members at little or no cost. This event wouldn’t be possible without the generous donations from companies and organizations on a local and national level. We want to give a HUGE shout-out and thank you to St. Elmo Steak House, Green Mountain Coffee, AMC Theatres, Indiana Repertory Theatre, Segway Tours of Indiana, Redbox, and others still coming in!

To participate and see all of the items up for auction, you can visit the auction website. Bidding opens at 8:00am on Black Friday, November 29, and closes at 8pm on December 14. Bidders who place the highest bid will win the item. Last year, the auction raised nearly $1,000 and we can’t thank those who participated enough for their kindness and generosity! We hope to make this year as successful (or more!) Let the bidding begin!

If you or someone you know might be interested in the Lifestyle Program or have any questions about the auction, please contact Stephanie at sgreer@nifs.org.

This blog was written by Stephanie Kaiser. To meet the NIFS bloggers click here.

Charter member Candy Lander talks about her favorite things about NIFS. Watch Video.

We have all heard about holiday weight gain from eating too much of those delicious celebratory foods. However, a lot of the foods that we typically only see around this time of year can be very good for us. Here are some superfoods and recipes to incorporate into your annual holiday feasts!

Brussels Sprouts:

• Loaded with 15% of your RDA for fiber to help keep cholesterol low.
• Lots of cancer-fighting antioxidants like Vitamins C, E, and A.
• Contain one-third of the inflammation-reducing omega-3 fatty acids your body requires per day.
• Over 200% of the RDA of Vitamin K, which is essential for proper brain and nerve function.

Pomegranate:

• May help keep plaque from forming on artery walls.
• Antioxidants in it have been found to slow prostate cancer growth.
• Improves blood flow to the heart and reduces the risk for heart disease.

Brussels Sprouts with Pomegranate and Bacon

Makes 3 to 4 side-dish servings

5 to 6 cups Brussels sprouts (about 1.5 lbs.), cleaned and quartered

2 slices turkey bacon or center-cut bacon, cut into small pieces

¼ cup pomegranate seeds

¼ cup pecan halves, roughly chopped

⅛ to ¼ tsp. sea salt and pepper, depending on preference

1. Begin by cooking the bacon over medium-high heat in a large skillet.
2. Once the bacon is almost all browned, add the Brussels sprouts. Cook and stir at least once a minute. When most of the Brussels sprouts have browned a little bit and are softened
   (about 5 to 7 minutes), pour into pomegranates and pecans.
3. Add salt and pepper.
4. Cook the entire mixture for another 2 to 3 minutes.

(Recipe from www.eatliverun.com.)

Turkey:

• Lean source of protein with all of the essential amino acids.
• Contains selenium, which is helpful in thyroid and immune system function.
• Is a good source of Vitamins B3 and B6.

Turkey Pot Pie Soup

Makes 8 servings

¼ cup flour

2 cups turkey stock

4 cups fat-free milk

2 large celery stalks, chopped

1½ cups chopped onion

8 oz. sliced mushrooms

Fresh ground pepper

2 TB. chopped parsley

8 oz. frozen peas and carrots

1 tsp. turkey bouillon (or more to taste)

2 medium (12 oz. total) potatoes, peeled and cubed small

16 oz. cooked turkey breast, diced small or shredded

1. Create a roux by combining ½ cup of the cold broth with flour in a medium bowl and whisk until well blended. Set aside.
2. Pour remaining broth and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, parsley, fresh pepper, frozen vegetables, and salt and return to a boil.
3. Partially cover and simmer on low until vegetables are soft, about 20 minutes.
4. Remove lid, add potatoes, and cook until soft, about 5 minutes.
5. Add turkey, and slowly whisk in roux, stirring well as you add.
6. Cook another 2 to 3 minutes, until soup thickens.
7. Adjust salt and pepper to taste and serve.

(Recipe from www.skinnytaste.com.)

Sweet Potatoes:

• Rich in beta carotene and meet the daily requirement for Vitamin A.
• Provide one-third of your daily dose of Vitamin C.
• Packed with fiber to help keep you full.

Sweet Potato Casserole

Makes 12 servings

1 lb. cooked, mashed sweet potato

½ cup orange juice

½ cup sugar

½ teaspoon vanilla

2 egg whites

Topping:

½ cup brown sugar

2 tablespoons flour

2 tablespoons butter

1. Mix orange juice, sugar, vanilla and egg whites. Add to sweet potato.
2. Place sweet potato mixture in a casserole dish.
3. Mix topping ingredients until mixture is mealy. Spread on top of potato mixture. Sprinkle 1 cup of chopped pecans on top (optional).
4. Bake at 350 degrees for 30 to 40 minutes.

Pumpkin:

• A serving contains more than 200% of the RDA of Vitamin A, which helps with vision.
• Loaded with the antioxidant beta carotene, which is a cancer fighter.
• Plenty of potassium to aid in the body’s electrolyte balance.

Cinnamon:

• Has been found to help reduce blood sugar levels of individuals with diabetes.
• Can help fight against bacterial and fungal infections.
• May help against the destructive process of multiple sclerosis.

Pumpkin Pie Dip

Makes 12 servings

15 oz. canned pumpkin

8 oz. Cool-Whip

1 package sugar-free, fat-free vanilla pudding mix

½ TB. pumpkin pie seasoning

½ tsp. cinnamon

½ tsp. nutmeg

Sliced apples for dipping

1. In a large bowl, mix all ingredients together except apples.
2. Chill in refrigerator until ready to eat.
3. Serve with sliced apples.

 Red Wine:

• Can have a significant positive effect on lowering cholesterol levels.
• Resveratrol, a compound in red wine, can help keep your brain sharp.
• Studies have shown it can prevent you from getting the common cold when drinking red wine in moderation (5 oz. per day for women and 10 oz. per day for men).

Pot Roast with Dried Fruit and Red Wine

Makes 6 servings

1 well-trimmed boneless beef rump roast (2 pounds), tied

¾ teaspoon salt

½ teaspoon freshly ground black pepper

1 cup beef broth

1 cup dry red wine

½ cup orange juice

½ teaspoon ground allspice

2 large red onions, cut into wedges

2 cups pitted prunes

2 cups dried apricot halves

1. Preheat the oven to 325°F.
2. Rub the roast with the salt and pepper.
3. In an ovenproof Dutch oven, bring the broth, wine, orange juice, and allspice to a boil over high heat.
4. Place the roast in the pot and return to a boil. Cover the pot and place in the oven.
5. Bake, turning the roast several times, for 2 hours. Add the onions, prunes, and apricots and cook for 1 hour, or until the roast is very tender.
6. Place on a cutting board, cover, and let stand for 15 minutes.
7. Remove the strings from the roast and cut into thin slices.
8. Arrange the meat on a platter and spoon the pan juices and fruit over top.

(Recipe from www.prevention.com.)

Happy Holidays, and make sure to incorporate some of these superfoods into your meals this season!

This blog was written by Angie Scheetz, RD, wellness coordinator at NIFS, She also organizes the Mini Marathon Training Program, Dealing with Diabetes, and Lite ‘N Up classes. To contact Angie about Personal Nutrtional Coaching sessions email her at ascheetz@nifs.org or call 317-274-3432.

Get ready for the 2013 Annual Staff Rowing Challenge here at NIFS! If you are looking for a little bit of friendly competition as the winter rolls in, be sure to sign up with a team this year! The competition is pretty straightforward. All you need to do is sign up for a team; row, row, row; record your meters; and watch the boats on the string-line in front of the rower to see if your team is winning the race!

WARNING: This competition can be pretty intense (all in fun), so bring your “A” game!

For those of you who participated last year, you probably remember how it all turned out in the end. For those of you who didn’t, here are the results from last year:

2012 Team Total Meters Rowed

1. Tony: 730,336
2. Rick: 483,377
3. Adam: 413,370
4. Ben: 325,370
5. Mike: 242,032
6. Cara: 213,230
7. Tasha: 206,304
8. Brad: 199,438
9. Josh: 90,726
10. Alex: 84,505
11. Christy: 83,793
12. Steph: 77,543
13. Thomas: 59,297

             Do you know the right way to row?
             Watch our video with Tony and Alex!
             They will show you the proper form before
             you get started!

2012 Team Average Meters Rowed

1. Ben: 46,481
2. Adam: 45, 930
3. Rick: 30,212
4. Tony: 26,083
5. Cara: 21,323
6. Brad: 16,620
7. Tasha: 12,894
8. Alex: 12,072
9. Thomas: 11,859
10. Christy: 9,310
11. Mike: 9,309
12. Steph: 7,754
13. Josh: 7,560

• Choose your team and sign up with a Health Fitness
  Specialist at the track desk for your team starting November 18.
• Between November 25 at 6am and December 24 at 2pm, row!
• There are two ways to utilize your meters rowed this year. In the tracking binder located at the track desk, record your meters rowed immediately following your rowing session, either for your team or against another team. Your meters rowed can only count for one or the other.
• All rowing must take place at NIFS to count toward your team total.
• Your HFS will move your team boat along the line to show how well your team is doing against the others.
• There will be two winning teams that will have bragging rights as champions for the year: the team with the most total meters rowed and the team with the highest individual average.

Sign up before Monday 11/25! We are looking forward to another exciting race this year! If you have any questions about the program, contact Stephanie Kaiser at sgreer@nifs.org or 274-2432, ext. 226.

This blog was written by Stephanie Kaiser. Click here to learn more about the NIFS bloggers.