NIFS Healthy Living Blog

We are showcasing Ana Traversa, who joined NIFS just a short four months ago when she moved to Indy from New Jersey. She immediately joined the NIFS Mini Marathon Training Program and soon after volunteered to be a running group leader. We hope you enjoy reading about her experiences with the NIFS Mini Marathon Training Program and get some inspiration from this running machine!

NAME: Ana Traversa

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

I’m basically a diehard runner. I ran my first race at 11. I was a 100m, 200m, and relay runner from 11 to 16 (ran a mean 13-second 100m), and then at 17 my gym teacher in school switched me to the mile. It took a whole year to train for what then seemed like an impossibly long distance to run.

Then life got in the way big time most of my life. I tried to keep up jogging through college and full-time jobs, but had trouble finding the time or the energy. I recovered my running in my late 30s and this time kept up a good, steady routine that included a lot of racing for a couple of years or so. Then life got in the way an even bigger time for a very destructive five-year period. It took nearly another five years to heal. And now it’s all back with a vengeance, and this time I’m NOT letting go.

NIFS PROGRAMS YOU PARTICIPATED IN (NIFS Mini Marathon Training Program):

This is my only NIFS program so far (I became a member only four months ago, when I moved to Indy from Jersey). I went from participant to co-lead a couple of weeks into the program.

WHY DID YOU JOIN THIS PROGRAM?

After a lot of 3, 4, 5, and 6-mile races and only a 10-mile race in the Bronx, I ran my first Half in Atlantic City last October. I was pretty satisfied with my performance at the time but needed to cut back on my training over the following two months in preparation for the move. In January I needed to retrace part of my training, and this time I decided to take a risk with group running—I didn’t think I could adjust to a steady, predictable pace.

SOMETHING YOU HAVE ENJOYED:

The promise of the shared run has paid off. It’s also been good to be responsible for the group’s run. If I had been only a participant rather than a co-lead, some Wednesdays I would have stayed home.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

The slow pace (2+ minutes/mile slower than my race pace) was also the right pace for my long runs. On my own, I’m primed for speed and wouldn’t have had the patience to sustain the much slower pace, especially early in the season. Now I can adjust my pace rather easily.

FAVORITE RUNNING ROUTE FROM ONE OF THE RUNS?

Up and down the canal. I really like it downtown. And I’m not bored by any repetitive running or exercise routine (except the treadmill), so if I had to run a full marathon just by running up and down the canal, I would. Heck, if I had to run a full marathon around the NIFS track, I think I would too. In fact, in the middle of the summer heat I probably will…

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR THE MINI?

I PR’ed in Carmel, and then again at the Mini last Saturday. I went from 2:14 in Atlantic City last October to 2:09 in Carmel to 2:05 at the Mini. And that’s not all—I just PR’ed in the 5K, the 10K, and the 15K as well. And I’ve just turned 50. AND my application to run the New York marathon next November has just been accepted, so I’m literally walking (read running) on air.

I believe it’s the combined result of (1) consistency, (2) the slower long runs on Wednesdays that built my endurance over time, and (3) the personalized runner-specific strength training routine that Adam Heavrin set up for me a couple of months ago. Adam will say it’s my accomplishment and he just does his job like anyone else would, but I could write a whole page on how this component (his expert guidance AND his support) has made a huge difference in every possible way—physically and psychologically.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

I can’t overemphasize the value of learning as much as possible about physiology, about running, and about nutrition. I haven’t encountered struggles this year—I’ve been on this path for over two years now. But one of the greatest struggles is fighting peer pressure. The non-runner has lots of difficulty understanding the passion for the activity, especially if it comes from a woman, especially if she is middle-age, especially if it means you need to keep a diet and a discipline that interferes with typically socializing behavior, etc., etc. Again, I could write volumes about how one needs to build strong arguments to fight the many stereotypes that surround this kind of activity. Indy is not that unfriendly in that regard—hey, over 1,100 of the Mini runners were women between 50 and 54. But in Jersey I had more trouble.

HOW DO YOU STAY MOTIVATED?

Ongoing fun and consistent progress at the physical activity that I’m most passionate about have provided all the motivation I need, and more.

I can say the same about my diet, which consists of only healthy foods with little to no cooking and next to no “dressing”—no empty calories there. My body doesn’t need any offending stuff anymore, and certainly no sugar for sugar’s sake. Even the healthy Wednesday Mini training snacks were sometimes a no-no. All the motivation I need to stay away from my old habits (three years ago I was 50 pounds heavier and couldn’t go up a flight of steps without panting) is the knowledge that my current diet is what allows me to continue running. And the mood, attitude, and confidence boost that I get from it all is golden.

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

• Kudos to Steph and Angi as organizers!
• Now we need a full marathon training program!

Now is the time to sign up for next years Mini Marathon Training program at NIFS! Take advantage of our Early Bird special and save $ on this program by registering before June 30th! Learn More.

Stress is something we all deal with daily. It can come at you in many different forms and intensities, times of the day or year, and places. Stress can be positive or negative. But any way you shake it, it still is stress and it still affects the body.

When my wife had to undergo a major medical procedure, it was a huge stressor  I was sleep deprived, which resulted in even more stress. Cue the dominoes falling! Now that was a pretty substantial, but what about the smaller things that can lead to being “stressed out”?

The Weight of Stress

A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d be asked the “half-empty or half-full” question. Instead, with a smile on her face, she inquired, “How heavy is this glass of water?”

Answers called out ranged from 8 ounces to 20 ounces.

She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.” She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed―incapable of doing anything.”

The moral of this story: Remember to let go of your stresses and put the glass down!

Identify the Stressor

This concept hits home with me personally because I do tend to carry stress with me well after the stressor is gone. Think of a time when someone cut you off on the highway. Did you rage out? And if so, did you carry that throughout the morning or even the entire day? Who really “won” in that situation? The person who cut you off probably didn’t give it any more thought, whereas you are steamed and remain steamed. This more than likely resulted in a less than enjoyable day.

Through our mental-toughness training, we learn to deal with stress in different ways. I am not here today to give you a comprehensive list of strategies to fill your toolbox to overcome stress. We’ll save that for another time. What I would like to do is encourage you to identify the stressor immediately, and when you do, put the glass down so you can face your day like a Warrior, like a CHAMPION!

NIFS Boot Camp group fitness class is nothing short of challenging and exhausting. This total body workout will improve overall fitness and push participants to the next level.

Depending on the weather, Boot Camp meets outdoors on the NIFS back patio, or inside NIFS on the sprint lanes. Each session begins with a dynamic (or active) warm-up full of exercises that could be used as exercises on their own. When completing the class outdoors, expect to do tricep dips on park benches, do pullups on support bars, run up and down sets of stairs, and blast through plyometric jumps onto tall steps. If the class is indoors, a circuit-style workout using free weights and traditional callisthenic exercises makes up the routine.

Boot Camp is suitable for participants of a moderate to intermediate fitness level, and is great conditioning for adventure and obstacle-course–style races. Prepare to be challenged during this 60-minute workout.

Make sure to bring a water bottle, towel, and that “never-give-up” attitude when attending this class.

Join Steven on Mondays and Wednesdays at 6-7pm for Boot Camp. If the weather is nice, head out to the NIFS back patio to find the rest of the Boot Camp crew!

Try NIFS Bootcamp class for FREE! Click here to request a pass!

Written by Tara Deal, NIFS Membership Manager, Group Fitness Instructor, and author of Treble in the Kitchen.

If you want to increase your fitness level, lose weight, become healthier, or say good-bye to any unwanted fat on your body, you have to work out with a plan. You have already done the hard part: you committed to becoming more fit and you got your butt to the gym, so make the most of your time and work out with a purpose.

Try Group Fitness Classes

This may be overwhelming to you. No worries! It is very simple and affordable. Try group fitness classes! They are highly energetic, effective, and motivating. All of NIFS’s classes are designed by fitness professionals, so you can trust they are safe and effective. Les Mills classes are backed by ongoing scientific research and are always being tested and proven to bring results—and bring results quickly. Let me say that again in case you missed it: scientifically based and proven to work!

Creating an Effective Group Fitness Workout Plan

Okay, so all that info is great, but how can you apply it? Easy! To create an effective workout plan for all-around fitness, you need to combine strength, cardio, and flexibility. Try one of the following plans:

Working out three days per week:

• Two strength classes (BODYPUMP™, Boot Camp)
• One cardio class (Tabata, Cycle/RPM™, Step)

Working out four to five days per week:

• Two to three strength classes (BODYPUMP™, Boot Camp)
• One to two cardio classes (Dance Fitness, Cycle/RPM™, Step)
• One mind-body class (Yoga, Pilates)

By smartly combining the different varieties of group fitness classes, you can create an effective workout plan that will get you the results you want without adding extra cost to your gym membership. Remember, each class will feature some strength, cardio, and flexibility, so use the class descriptions to get a feel for whether it will fall into a strength-based or cardio-based category.

Make sure to check out the NIFS Group Fitness Schedule to see which classes will fit your schedule and help you reach your goals.

Sign up for a free class pass today!

This blog was written by Tasha Nichols, former Les Mills US National Trainer.

The Core Exercises That Athletes Usually Do

Before I go into what athletes need to be doing, here is a look at what most athletes do on a regular basis. Following is a list of movements and exercises that coincide with each other. If you notice, in each of these, the core acts as a primary mover. Is this really a smart way to train?

• Trunk flexion–sit-up variations, crunch variations
• Trunk extension–back extensions
• Trunk lateral flexion–side bends
• Trunk rotation–medicine ball (MB) twists and throws

When athletes compete in the field of play, do you ever see them hunch over similar to a sit-up? I don’t. Do you ever see an athlete do side bends? I don’t. I do think that MB rotational tosses do have their place in programming, but I think a greater emphasis needs to be on preventing movement from occurring rather than using the core as a primary mover.

A Smarter Approach to Training the Core

Here is a smarter approach to training the core. I believe that enhancing core stability is a much smarter way to train. The five branches of core stability include anti-extension, anti-lateral flexion, anti-rotation, hip flexion with a neutral spine, and anti-flexion. Let’s break down each component and give you practical examples for the next time you’re in the gym.

Anti-extension: The goal of anti-extension exercises is to resist extension through the lumbar spine. This is probably the most poorly executed out of the five categories. Most would improve by simply completing push-ups and planks with a neutral spine. As you develop strength in this area, you can progress to rollout variations. The most important thing is to keep the spine neutral and not allow it to hyperextend.

Anti-lateral flexion: Whenever you walk into the gym, you are bound to see someone with one dumbbell or kettlebell in their hand and doing side bends. This is one of those exercises where you are sore for days and you think that it’s a great exercise. Am I right? But the goal here is to actually resist lateral flexion or side bending. So if we can’t do side bends, what do we do? Try holding a dumbbell in one hand for an extended period of time without allowing side bending. You can progress to a walking suitcase carry or waiter’s carry, holding the weight in one hand while extended overhead. You can also try suitcase deadlifts. Lock your spine into place and don’t let it move!

Anti-rotation: As I have already mentioned, I still believe in medicine ball rotational exercises, especially for rotational sports, but I have put a greater emphasis on resisting rotation through the core and lumbar spine. The exercise that I use most often for this category is the Pallof Press. The most important coaching cue here is to lock the core down and not allow any rotation through your spine.

Hip flexion with a neutral spine: This is exactly what it sounds like. While keeping your back straight, you flex the hips. Examples here include stability ball jack knife, TRX Crunch, Valslide Hip Flexion (mountain climber), and even hanging leg raises.

Anti-flexion: Finally, anti-flexion is the last component to core training. This component is used a lot of times without even programming for it. Any time you do any type of deadlift variation or squat variation, you are training anti-flexion. The goal here is to just resist flexion, or bending, through the spine.

Programming Core Training into Your Workout

Now that you know and understand the different types of exercises that can improve your performance the most, let’s talk about where to put it into your program. Some people think core training should be done at the beginning and others think it should be completed at the end of your workout. Here is my response. I think you should do it at the beginning and use it as a branch-off of your mobility/corrective or activation work. After all, it would be smart to activate your core before you work out since you will be using it for a lot of your different movements.

Lastly, how much core should you do each day? The way that I program our workouts is simply taking one to three of those categories and picking one exercise for each. Make sure that you do each one the same amount to ensure a balanced program. If you choose only one exercise, you could do three sets or so. But if you choose to do more than one exercise, anywhere from one to three sets would be sufficient.

Hopefully you have a better understanding of why core stability is important. Give this a try and you will soon find out that preventing movement from occurring will improve your overall athletic performance.

Need more help with Core training? Try one of these great group fitness classes designed specifically to target the core. Core and More, Extreme Core, and Les Mills Core®.

This blog was written by trainer Josh Jones, MS, CSCS, USAW, NIFS Center for Athletic Performance.

HIT, or High Intensity Training, is a fitness buzzword, they may leave a lot of us wondering exactly what HIT is and how it differs from other training methods.

By definition, High Intensity Training is a workout characterized by the increased level of effort put into relatively short bursts of energy rather than “typical” training methods that focus on lower intensity levels and longer workout periods. The hype around these workouts comes with the side effects of increased fat loss and increased muscle definition in a shorter period of time. The Journal of Applied Physiology showed that women completing these high-intensity workouts will burn more fat than those completing moderate to low-intensity steady-state workouts.

To summarize, HIT classes are high intensity, high energy, fast, and fun! The name may sound intimidating, but the great thing about HIT workouts is that the intensity is all relative to the person completing the workout.

What Is a HIT Workout Like?

Workouts focus on strengthening the entire body, making participants stronger and better prepared for everyday life experiences. People of all shapes, sizes, and ages at a moderate to intermediate fitness level attend these classes to be pushed to the next level. During these intense workout sessions, the class forms a sense of camaraderie, which allows participants to push each other to the finish.

Upon arriving at class, you will see the scheduled WOD or Workout of the Day posted on the whiteboard, including many pieces of functional training equipment that you may not typically use when working out on your own.

There is no need to feel intimidated if this is your first class. The instructors understand that people of all experience levels are joining in on the hard work. The instructors will thoroughly explain each exercise and how to use any accompanying equipment and will be available for assistance throughout the entire 60-minute session.

HIT workouts are always changing and the instructors will provide you with everything that you need. All you need to bring is yourself, a water bottle, a towel, and some determination.

Watch the video to see a HIT class in action!

NIFS Offers HIT Classes

If you are curious, and want to experience HIT, NIFS offers one free introductory class. OR, If you like water resistance exercise, we also offer a HIT class in the pool every second Thursday of the month. See Class times and instructors listed on the HIT schedule.

Written by Tara Deal, Registered Dietitian. To find out more about the NIFS bloggers click here.

A Heart Attack Can Begin a Vicious Cycle of Depression and a Sedentary Lifestyle

A heart attack is a life-changing event that oftentimes occurs unexpectedly and can turn someone’s life upside-down. According to the American Heart Association, individuals are three times more likely to develop depression after a heart attack. Depression, being over cautious, or fear of another complication often leads these individuals to become sedentary. A sedentary lifestyle is dangerous because it can contribute to other health conditions such as diabetes, hypertension, high cholesterol, and obesity, to name a few. Have you or someone you know become a victim of this reoccurring trend?

Talk to Your Doctor

Ask your doctor questions about physical activity following a heart attack. Your doctor can tell you how to safely add exercise back into your daily routine. They typically recommend starting slowly with low-impact activities such as swimming, walking, or biking, and exercising for only a few minutes at a time in the beginning before building up to longer durations.

So what are you waiting for? Go talk to your doctor about rebooting your activity level! If you have been cleared to begin an exercise routine check out the NIFS Lifestyle Rx Program, which serves individuals who have been dealing with chronic health conditions. This program provides individuals with monitoring and the appropriate tools needed to be successful with their fitness goals based on their fitness level and medical conditions.

This blog was written by Stephanie Greer, HFS at NIFS and Lifestyle Rx Program Coordinator. Contact Stephanie by email.

Although carrots are delicious and nutritious, we can often prepare them in ways that smother their nutritional benefits (carrot cake, anyone?). These Carrot Spice Muffins not only taste amazing, but they are relatively healthy due to three star ingredients:

• 1 can chickpeas
• ¾ cup coconut oil instead of butter
• 1 cup shredded carrots

Chickpeas provide an extra fiber boost and add in a touch of extra protein (and I swear you cannot taste them!). The coconut oil is very heart-healthy, and the carrots are full of vitamins, minerals, and antioxidants such as Vitamin A and beta-carotene.

I promise, these muffins are soft and delicious, and you will not even know that the chickpeas are there! These muffins are just bursting with the flavors of carrot, cinnamon, and ginger.

Carrot Spice Muffins

Yields: about 20 medium sized muffins

Cook time: 25–30 minutes, or until a toothpick entered in the center of the muffin comes out clean

Ingredients:

• 1 16-oz. can of rinsed and drained chickpeas
• ¼ cup agave nectar
• 1 cup white flour
• 1 cup whole-wheat flour
• 1 tsp. baking soda
• ½ tsp. salt
• 1 tsp. cinnamon
• 1 tsp. ginger
• ½ cup brown sugar
• ¼ cup white sugar
• ¾ cup coconut oil, softened but not melted
• 2 eggs
• 1 tsp. vanilla extract
• 1 cup unsweetened applesauce
• 1 cup shredded carrots
• ½ cup walnuts

 Directions:

1. Preheat oven to 350 degrees.
2. Line muffin tins with muffin liners and spray with nonstick cooking spray.
3. Place the chickpeas and agave in the food processor and process until smooth. Set aside.
4. Combine the flours, baking soda, salt, cinnamon, and ginger in a large bowl and set aside.
5. Combine the coconut oil and sugars until creamy, then add the eggs one at a time along with the vanilla extract.
6. Add in the chickpea mixture and the applesauce.
7. Slowly add in the flour mixture until thoroughly combined.
8. Mix the carrots and walnuts into the batter.
9. Fill the muffin tins about three-fourths of the way full. Place in the oven and bake for 25–30 minutes, or until a toothpick inserted into the center of the muffin comes out clean.
10. Cool and enjoy!!

This blog was written by Tara Rochford, Registered Dietitian and Nutritionist. Visit her website.

Are you having trouble sticking to your fitness goals or reaching the destination that you set for your New Year’s resolution? Or maybe you just want to change things up because you’ve hit a fitness plateau. If either of these is the case, I’ve found that joining a group really gets results. I highly recommend joining a group with likeminded and motivated people who are trying to reach the same or similar goals.

Why Group Training?

Group training coaches can take your specific goals and incorporate them into your group training time, so even though you are in a group, your training is modified to your individual needs. A skilled coach can change intensities, reps, weights, and numbers of sets for each individual in the group depending on their goals and fitness levels. Although to an outsider it may look as if everyone is doing the same thing, the training is geared toward what each individual needs and wants to accomplish.

Find the Group Training Option That Fits You

Some group training options to consider are BOSU training, fitness groups or classes, team and intramural sports, or club leagues. There are groups and classes for all age groups, skill and fitness levels, and sports, including group training at NIFS. Make it FUN! Find what you enjoy to ensure that you stay active and motivated. If you were involved in team sports during high school or college, consider getting involved again. Once you are back in the swing of things, it will feel like you never stopped.

The Benefits of Group Training

The benefits of group training are many. Here are a few of the most important ones:

• Motivation: Teaming up with likeminded people who share your goal of losing weight, gaining strength, increasing performance, or competing in a physical event will push you to be your best. In group training, your skilled coach can push you to your highest level, plus your teammates will cheer you on to do your best. You will find when training with others that you are two times more capable than you thought you were!
• Accountability: Letting one person down is difficult, but it’s even harder to blow off several people who are looking to see you. That’s the power of group. A group holds you accountable in a way a trainer or coach can’t. How would you like a group to call you and check on you? Many find their fitness group their community that encourages and looks out for them. When I work with a group, I stress the fact that everyone has your back and you have to have their back as well. With that notion it continues to go round and round in a cycle and everyone always has ample support.
• Camaraderie: If you are not laughing—or at least smiling—while you are training, you are definitely doing something wrong. Training time is about laughter, competition, having fun, and joking around. Training is not always serious. I’m sure you all have heard the saying, “If you enjoy what you do, you will never work a day in your life.” Same thing goes for training!
• Human contact: Are you one of the many people who sit behind a computer all day and see only one or two people on your way to and from work? You weren’t built for that! A group can be a great way to get reconnected. There is something about being physically present with other people that cell phones and computers can’t replace. We all need a slap on the back for a job well done and some encouraging words. I’ve even seen new friendships formed over fitness.
• Performance: Research has proven that performance skyrockets when you train in a group. Groups will make you work harder and push yourself further. Performance is closely associated with motivation and accountability.
• Science: A vast amount of research indicates that group training and exercise will lead you to more benefits than you expect. It’s not just about enjoying time with others; there is a physiological response to working in a group. Endorphins are like a runners’ high and provide a good feeling. Studies show that endorphin levels increase substantially when exercising in a group. No matter what type of exercise, the endorphin hormones increase.

Over a decade ago, Professor Kevin Spink and the University of Saskatchewan conducted studies that showed a correlation between an individual’s sense of group-ness and cohesion within an exercise class and that person’s punctuality, workout level, and attendance. The group setting adds accountability and motivation.

You might be dead tired from getting your butt kicked at work all day, but as soon as you put your workout gear on and show up for group, all of the tiredness disappears. Your motivation and energy levels go through the roof. It’s science, people! It’s not just your coach getting in your face that gets you ready to go. It is the group that pushes you forward.

Put the Power of a Group to Work for You!

I strongly encourage you to find a group that fits your needs and begin reaping the numerous benefits! For more information on Small Group Training or our HIT classes at NIFS contact me today!

Written by Tony Maloney, NIFS Fitness Center Manager and Personal Trainer. Meet our blogging fitness specialists at the NIFS website.

Welcome to part 3 of this series highlighting that elusive term: VO₂ max. I have discussed what the term VO₂ max means and how having a good VO₂ max can help you perform better when exercising and also get through your daily activities easier. And now you must be thinking “Do I have to train like a Navy Seal for years to increase my VO₂ max?” The answer would be no.

VO₂ max is a product of how strong your cardiovascular system (CVS) is. Your CVS adapts much like your muscles do. So the best way to pump up your CVS and VO₂ max is to increase your heart rate for a longer period of time. This can be accomplished through many different types of structured and progressive workouts.

Workouts? Heart rate? How do you figure that stuff out? The answer to those questions is the simplest of them all: ask NIFS! The trainers at NIFS are educated in constructing workouts for your individual needs, which means they can tell you the “how long” and “how hard” of your workouts in order to reach that magic VO₂ max number. NIFS also offers VO₂ max testing! Ask a NIFS trainer in your fitness center for more information on testing as well.

With your newfound knowledge on VO₂ max, you can boost your exercise performance and get a lean, mean, and more powerful cardiovascular system! Just remember that oxygen is your friend. The higher your VO₂ max, the easier it is to spend time with your friend!

Schedule a VO₂ max testing today!

Read Part 1 and Part 2 of this series.

Written by Adam Heavrin, certified Health Fitness Specialist at NIFS.