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NIFS Healthy Living Blog

Upper-body Workouts: Try the UBE Equipment in the Fitness Center

IMG_4820Ergometers have been a mainstay in the fitness world for a long time. You might not realize it, but many of the cardio pieces in your fitness center that you use regularly are ergometers. The arm ergometer comes from two Greek words: ergo, which means work, and metro or meter, which means measurement. In essence, any cardio equipment you have been using that has the capability to measure your workload can be considered an ergometer.

Because this is a wide spectrum of possibilities, we will focus on some pieces of equipment that fall into a subcategory, Upper-body Arm Ergometers (or UBE for short). I will give some professional tips and workout ideas to incorporate some great exercise into your program well into the new year.

NIFS has several options for UBE-minded people. For starters, the Marpo Rope Climb Machine, the Concept II SkiErg, and the Schwinn Air Bikes can each provide a nice, challenging upper-body cardio exercise. Because each machine specializes in its own fitness discipline (climbing, skiing, and biking), exercisers have an opportunity to not only do the exercises they love to do, but also try new pieces of equipment.

Rope Climbing Machine

Rope climbing is hard work, but quite beneficial. The main movers here are the Latissimus Dorsi, also known as the Lats; however, you can easily notice other muscles that work to support the movement, such as core and grip strength. Sometimes, though, this exercise is a little aggressive and you might not be ready to attempt a rope ascent. In this case, we can introduce you to the Marpo Rope Climbing Machine. This device can simulate various rope activities ranging from climbing the rope to a tug-of-war. Further, accessibility and versatility are both pluses. I like to use the rope machine for cardio on days that my legs are too sore to go, or if I am recovering from a lower-body injury.

Workout: I would suggest doing an interval of 30 seconds on, 30 seconds off for 4 to 5 rounds at the end of your workout. During the “go” time, be ready to work!

Concept II Ski Erg

skiAnother piece of UBE equipment you can find is the Concept II Ski Erg. The machine is designed to replicate cross-country skiing, but can also be used for upper-body only. For years, cross-country skiing has been associated with some of the most beneficial exercises in our industry. When snow is not in the forecast or if we lived far away from winter weather, it might be hard to come by a set of skis. The Ski Erg takes up a relatively small space and still gives a great workout. The Concept II machines are designed to take a lot of intensity while providing a good, safe workout.

Workout: A quick workout could be as easy as measuring your quickest 1,000 meters and then trying to beat that time the next time you are at NIFS.

Air Bike

Screen Shot 2019-05-30 at 11.35.49 AMThe final piece of equipment is the air bike. Bikes have been around for quite a while, but not all bikes are created equal. The air bike is fan driven, which means that the intensity you feel is based on your exercise output. Because it uses both your arms and legs, you get a full-body effect from the exercise. When muscles contract, not only are calories being burnt, but blood has to pump out to all those muscles, hence your heart rate increases. Ask anyone who has used the air bike and they will tell you that it could be one of the best challengers in the gym.

Workout: Use the bike as a warmup or a final finisher. I like to use the bike as a cool-down to keep the blood flowing and ease out of a hard workout. Try an 8–10-minute ride at moderate intensity at the end of your session.

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For people who are injured or just want a great workout, the UBE equipment has something for everyone. NIFS provides support and will help you find the equipment and workouts that are appropriate for your goals and level of training. Train hard with equipment designed to push you to the limits.

If you are unsure about the UBE equipment, please stop and see a NIFS staff member to assist you with your needs. As always, keep working hard to achieve your goals, and don’t be afraid to try something a little different at the gym—you might end up loving it!

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This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

Topics: fitness center equipment workouts skiing biking upper body climbing ergonomic

Swim, Bike, Run: Get Ready for Triathlon Fun

IMG_9430Does the idea of swimming in the nice early-morning summer sun excite you? Does riding along the hilly but beautiful road at Eagle Creek get you smiling? Does doing a challenging run through Eagle Creek Park drive up your endorphins? Then you need to think about doing a triathlon this year.

“Why this year,” you ask? I say “Why not?” No one is getting any younger, and IT’S OUT THERE. This is a real comfort zone buster! Life is about challenges big and small, so here’s a great way to get out of your comfort zone. Here’s all ya gotta do.

Get into the Water

Get in the pool or a lake; stop by Eagle Creek, Morse Reservoir, or any body of water you can get into. Go for a swim. If you are awful, keep working, and read blogs about swim drills. Plan for at least 4 to 12 weeks of prep. The longer the race distances, the longer the training.

Get a Bike

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Next, find yourself a bike. If you have a really nice bike, this should not be a problem. If you don’t even have one, go to one of our fine bike shops (we have some really good ones here in Indy) and get a bike. Get your tires aired up, oil the chain, and PLEASE check the brakes (and get those tuned up again). Then get on those wheels and ride, enjoying the sun and the spring breeze on your face.

Put on Your Running Shoes

After that, put on your running shoes and hit the road, trail, or track and start jogging. Again, start slow and then go.

Prepare and Have a Plan

AAHH… it seems so simple as you read this, and it can be, but to have a ton of fun on race day you need to prepare. Try to follow a plan to get you to the finish line with a smile. Work backward from your race day. You need to be able to swim 500 meters, ride your bike 10 miles, and then run 3 miles. Plan your workouts for distance or time, the latter of which is often easier to calculate.

This is the 11th year of our NIFS Go Girl TRI-training Program that prepares you for the Go Girl race at Eagle Creek in August. Our training program is the city's longest-running training program for the race. Are you jumping on board this year? Get registered today!

tri training header 2019 LOGO-01-1This blog was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. To read more about Kris and the NIFS bloggers, click here.

Topics: running swimming NIFS programs Indianapolis biking triathlon training program

Are You Joining the NIFS Triathlon Training Program This Year?

The Go Girl Triathlon at Eagle Creek Park is now in its 11th year. NIFS’ Go Girl Tri-training Program is the city's longest-running training program for that race. Will you join us for this year’s training? Here are some good reasons for you to tri.

Tri-group-2018


Running, Biking, and Swimming Coaches

The coaches for our program have experience in each discipline of the race:

  • Our run coaches train you to be faster and injury-resilient.
  • Bike coaches teach the techniques to ride fast and strong.
  • Swim coaches build confidence and determination to tackle any body of water.

A Different Discipline Each Week

The training sessions are broken down into a specific discipline each week. Some weeks we will be doing “bricks," which are two disciplines back to back. These are great for building fitness and confidence going into race day. The work is challenging, which pushes your fitness to another level.

More Open-water Swimming Practice

There are extra open-water swim opportunities on the weekends and occasional weekdays. These prepare you for the challenge of the open water, which is often difficult to get in the pool. The dark and irregular water is a different test than the clear pool with a line at the bottom. The sighting drills in the open water make the race day swim easier to manage for a nervous race-day mind.

More Hills

The training at Eagle Creek will prepare you for all the race-day hills and undulations. You will be changing gears and cruising by your fellow racers because you will know every section of the course in the park, including in the demanding first hill you will climb as you get on your bike. You will have traversed this hill many times in training. On race day, the final run-up will be a piece of cake.

Help with TransitionsIMG_1799

Did you ever consider the fourth discipline: transitions? We will hammer home many fine details to make that part of your race a strength, and you can chuckle at your fellow racers who can’t find the rack where their bike was placed.

The Hidden Details

The little details of each discipline may be the most valuable piece to our training program. Did you know you will have to pin your race number on your brand-new tri top? Well, in our program we will show you how a race belt keeps you from putting holes in your nice top.

Tri Training Starts June 11tri training header_no date-1

All in all, it’s a great group of ladies who will sweat, work, and cheer each other on during the race day—from the early-morning jitters to the finish, with medals proudly displayed around your neck. June 11 is our start, mark your calendar and get registered!

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

Topics: running swimming NIFS programs Indianapolis biking women triathlon training program

TRI a New Challenge This Summer—NIFS Triathlon Training Can Help!

tri-1.jpgThere are so many different types of races out there to challenge yourself with this summer. Maybe you are signed up for a Spartan Race, a trail run, or a half marathon; but have you ever considered giving a triathlon a shot? If you haven’t done one before, I can say from first-hand experience: they are challenging, but very fun!

Triathlon is the combination of swimming, biking, and running. Now most of us would say, “Okay the last two don’t sound too bad…but no way, I am not a good swimmer.” One of the biggest deterrents keeping people from going out for a tri is the swim aspect. It is true that for most this is the most intimidating part, but just like the other two events, you just have to practice and get comfortable with it! Let’s take a quick look at the three events.

Swim

The length of the tri you sign up for will determine the distance you have to swim. The swim portion is done in open water (Tri Indy does theirs in the downtown canal, and Go Girl has their swim at Eagle Creek Park). Most people are not able to train in open water, but get into the pool as much as you can before the race. Find a training plan to follow, making sure that you are getting both distance and speed work, as well as drills, in your swimming sessions. Also, if you do not have any experience in swimming, I would suggest getting a lesson or two to learn proper breathing, strokes, and efficiency in the water.

Bike

The bike portion of the triathlon is done on the road. And like the swim, the distance will depend on what race you sign up for. A common misconception is that you have to go out and spend $2,000 on a great road bike. When race day comes, you will see every shape and size of bikes! The important thing to remember is, before getting out on your bike, to make sure it’s tuned up and in good shape to ride. Then practice running with it for the transitions, ride different distances and speeds, practice shifting gears, and just get comfortable using it.

Run

For many, next to swimming this may be one of the most challenging elements of the race. Just think you have already swum and biked, and now you have to get off and run! In the beginning your legs feel like jello and your body is telling you that you can’t possibly put one foot in front of the other and keep going. But you can do it! During your training, get in some longer runs and be sure to practice some bike-then-run days as well.

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Seems like it could be a lot, but thousands of people finish triathlons every year around the world. Make 2018 your year to scratch that off the list. There are training programs out there: get one, follow it, and finish that race!

tri training header 2019 LOGO  
ATTENTION WOMEN: If you are interested in completing the 2019
Go Girl Triathlon at Eagle Creek, we have a triathlon training program at NIFS!

Early Bird Registration is happening now! Sign up before May 15th and save $10 off training!

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

Topics: NIFS running group training swimming triathlon NIFS programs summer training biking women

You Can Do It! NIFS Training Helps You Meet Your Goals (Part 2 of 2)

IMG_9434Following on from part 1 of this blog, where I talked about goals, there are few fitness achievements that are more impressive than completing a triathlon. The combination of running, swimming, and biking along with power, endurance, perseverance, and attitude are imposing, especially for those who have never completed one before. The traditional Ironman races are comprised of a 2.4-mile swim, a 112-mile bike ride, and a 26.2-mile run for a grand total of 140.6 miles.

The Event Takes Many Forms

You can’t wake up today, without training, and begin to dream of the goal of finishing such an event. Most people will never complete a true Ironman triathlon in this form, but there is hope. Through the vision of great-minded individuals, we have a multitude of triathlon options that tinker with the original chemistry to create some equally impressive challenges for all levels. There are indoor versions that are held in the friendly confines of a gym (usually with a pool); there are sprint triathlons that modify the distances to a 5,000-meter run, 250-meter swim, and 14-mile bike ride. Notably, NIFS has been involved with a women-only triathlon called the Go Girl, the Indianapolis event of which is held at Eagle Creek Park. With so many options available (more will surely surface), there is hope for our triathlon aspirations after all!

Why Would Anyone Want to Do a Triathlon?

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Why would you ever want to do a triathlon in the first place? Kris Simpson, a personal trainer and triathlon coach at NIFS believes, “It is great cross-training” and “it can test your mental toughness by getting out of your comfort zone, especially if you have been traditionally a single-sport athlete.” With that being said, getting into a structured training regimen with focused end goals might be just what you need to awaken your inner athlete and competitive drive.

According to another triathlon finisher, Kaci Lierman, competing the tri event is a monumental occasion. Hours of hard work cumulate in that moment when you step across the finish line and take a deep sigh of relief. A sense of accomplishment, wholeness, and pride overtake you. You can stop there if you like, but the endorphins from the actual high are so great, you might want to do it again and again.

NIFS Training for Triathlons 

How does one train for a triathlon event? You could train on your own, but with so many small details (think transition training, bike maintenance, and clothing management), it’s beneficial to seek guidance from a seasoned professional. NIFS offers such training, catering to beginners who are new to the event, as well as triathlon veterans trying to get personal bests.

NIFS group training currently includes the Go Girl Triathlon Training Program. Women who are interested in the training program can contact Kris Simpson at ksimpson@nifs.org for more details regarding times, dates, and signup deadlines. Don’t limit yourself to traditional triathlons; you can find an event that best suits your abilities, needs, and training module length. The commitment to greatness is huge, but the rewards are even bigger. Dream BIG!

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This blog was written by Thomas Livengood, Health Fitness Instructor and Personal Trainer. To read more about the NIFS bloggers, click here.

Topics: Thomas' Corner running group training swimming triathlon biking triathlon training program Go Girl

NIFS Personal Trainer Takes on a Triathlon Challenge (Part 3)

IMG_9672.jpgWe have followed NIFS trainer Crystal Anne Belen throughout her triathlon training program experience (see part 1 and part 2). It’s finally time for the race, the moment the entire group has been waiting for and anticipating for the past 2½ months. Let’s hear from Crystal about her experience!

It’s the week of the race and training is complete. A lot of preparation has happened over the last 10 weeks. The hard part is over. Hydrating, breathing drills, staying healthy, visualization, staying positive, and relaxing were my areas of focus. By the end of training, I was feeling confident with my transitions and prepared for the race.

Goal: 500m Swim, 10-Mile Bike, 3-Mile Run

At the start of the race, I felt the excitement in the atmosphere! Almost 400 athletes were there to compete, and everyone had worked so hard for this moment. From my perspective, the distance didn’t look that far to swim in the open water. As I stood there waiting for my time to enter the reservoir, I was determined to conquer it, and there wasn’t anything that was going to stop me. However, the swim turned out a lot harder than I expected. I unfortunately found myself going kayak-to-kayak, needing assistance, and eventually met George, a gentleman who stuck with me as far as I could go. He encouraged me as I went along and said that he was there for me whenever I needed him. No matter how long it was going to take me, I was determined to finish the swimming portion.

I swam about halfway through the 500m, and there came a point where I was taking too long in the water and was told that I had to be picked up in the boat to catch up with the rest of the swimmers. Along with a few other ladies, sitting in the boat in tears, I was disappointed in myself. The official who picked us up offered that if we wanted to swim the last 50m, we could get back in. I wasn’t about to end the swim in total defeat, so I got back in the water and swam the rest of the way in.

The Ride

While I thought that the obstacles were over for me, the bike portion of the race brought even more roadblocks. I started off with a nice, quick transition to begin the ride. Determined to make up some time from the swim and knowing that I couldn't let the swim get to me, I came upon the first hill of the race and ended up running into a problem immediately. As I shifted gears, my chain came off my bike and I ended up having to pull off the road to put my chain back on.

After getting my chain back on, I rode for the next 6 miles, passing a few ladies, but then another unexpected mishap took place. As I shifted gears on another hill, my bike came to an abrupt stop. Emotionally done, I had had enough, and the disappointment of all the training I did for nothing was overwhelming. Another gentleman came and asked if I needed any help. He tried to see what was wrong with it, spent a few minutes looking at it, and ended up telling me that I was going to have to walk my bike the rest of the race. My derailleur flipped over and would catch in my spindle, not even allowing me to pedal. Beyond frustrated and embarrassed, I wasn’t able to keep the positive mindset I had been working toward, although I was still determined to complete the course. It had to happen.

While walking the rest of the course, an unexpected turn of events took place. I caught up to a woman who was also walking with her bike. I felt so frustrated and defeated but as we began to talk, I was grateful for this time. She said, “I’m sorry to hear about your bike, but I'm thankful that you are walking with me.” In that instant, my mindset completely changed. In the full-throttle of my stress, someone needed my help more.

The next thing I knew, the trainer in me ended up encouraging her to keep persevering. I was no longer thinking about the struggles I was going through. I walked with her the rest of the 3 miles, and she eventually rode back on her bike to complete the remainder of the race. Finishing in last place in the biking portion allowed me to put things in perspective, and I was so thankful that I had the opportunity to help another athlete. I was no longer mad at myself, and I kept telling myself that the only thing left to do was the 3-mile run, my strongest portion of this triathlon.

The Last Leg

Running indeed was my strongest event as I completed the 3 miles without any major incidents and ran the entire way. I finished my run in 28 minutes with an overall race time of 2 hours 12 minutes and 10 seconds.

With the rollercoaster of events that took place, I'm very grateful for accepting the challenge, going through the experience, and stepping outside of my comfort zone, and especially grateful for the people I've met along the way. I’ve learned that there are things that happen in life that you can’t control, things happen in which you have a decision to make, for which your attitude can instantly determine the path that you will travel on. As a trainer, I work with many individuals who go through their own challenge on a daily basis, and this has given me more appreciation and a fresh perspective on the process it takes to overcome a difficult part in your life.

With how I completed the race, I've been asked if I'd do another one. Surprisingly, yes, I would do another one. Knowing what it takes and where I currently stand, I can work to improve. So the journey continues, I am tentatively planning on completing another triathlon on September 30, in Illinois, to write a new chapter in this book.

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This blog was written by Crystal Anne Belen, personal trainer and health fitness instructor at NIFS. To read more about the NIFS bloggers, click here.

Topics: running swimming nifs staff race challenge biking triathlon training program

How to Get the Most Out of Indoor Cycling (Spin)

cycling.jpgIt’s that time of year again…the time when you wake up and there is a nip in the air and it's cool in the late evenings. One of the greatest indoor group training classes that is offered is indoor cycling, or spin! While the benefits of spinning can be a whole additional blog, I’ll just say that it’s a great cardiovascular exercise as well as a tool to build strength in the legs and butt.

Adjusting the Bike

We’ve all been there one time or another: your toes go numb, your neck or lower back starts to hurt, or you begin to feel tingling in your fingertips. All these can be a result of not having the bike adjusted properly for your body. Don’t make the mistake of jumping onto a bike that someone else has just been riding on and think it’s the right fit.

Whether it’s a spin class, RPM, or another type of cycle class, making sure that you are set up on the bike properly is of utmost importance. Let’s take a closer, step-by-step look at how to get set up:

  1. Set the saddle (seat). Begin by standing next to the bike. Raise one of your knees to a 90-degree angle and locate where your hip bone is on that same leg. Once you have done so, you can put both feet back on the ground and raise or lower the seat to the spot on your hip that you have indicated. You can get onto the bike to feel for comfort. Another good indicator is that when your leg is fully extended on the pedal, there should be a 5- to 10-degree bend.
  2. Position your feet on the pedals. Get on the bike and place your feet so that the ball of your foot is on the axle or back part of the pedal. While pedaling, the pressure should go through the ball of your foot and not the arch. If you are wearing tennis shoes and have a cage, you will want to tighten the straps to help secure your foot.
  3. Position your knee. You need to be sure that your knee does not overshoot your toes. If you were to draw a straight line from the front of your kneecap down toward your foot, it should line up behind your toes. Do a few revolutions and make sure that you feel comfortable. If you are still not sure about your positioning, this is a good time for someone to easily help you. Have someone stand behind you while you are pedaling and watch your hips. There should be no movement or dropping of the hips as you extend through the pedal.
  4. Adjust the handlebar height. Much of this is personal preference, but there are a few tips for people who don’t bike all the time to get adjusted correctly: comfort, comfort, comfort! Start with the handlebars at the same height as the seat (look at the seat and see what your adjustment is; it may be indicated by a number or letter). As you begin to ride, you will want to be sure that you feel comfortable. Watch for neck or lower-back pain and shortness in the hamstrings. If you often ride a road bike, lower handlebars may be more comfortable. This is okay as long as you don’t begin to pull on the hamstrings.
  5. Adjust the distance of the handlebars. This is also heavily weighted on personal preference and comfort. You want your shoulders to be as much over your hands as possible and have a slight bend in the elbows. Remember, be comfortable! If you begin to feel tingly hands or numbness in the arms or neck, you need to adjust your handlebars.

Don’t Be Afraid to Ask for Help

If you are ever uncertain, you can always ask the class instructor to assist you. I would always advise you to get to class a few minutes early to get adjusted and ready. Enjoy, and cycle on!

Want to try a cycling or group fitness class for free?

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

Topics: NIFS exercise fitness cardio fitness center group fitness group training cycling biking spin indoor cycling RPM

Benefits of Biking for Exercise and Fitness

ThinkstockPhotos-103584987-1Biking can have significant benefits to your overall health and fitness! If you are looking for something to try this summer that maybe you haven’t done before, consider hopping onto your bike…remember that’s that thing stashed in the back corner of the garage with flat tires and cobwebs hanging off the back of it!

I often find myself wondering what different things I can do for a workout, and since I began to incorporate biking into my routine, I have found some benefits it adds to my other workouts. Let’s take a look at what some of those are.

  • Good for your cardiovascular health. Most people consider cardio exercise as running, using the elliptical, or power walking, but throwing in some biking is proven to increase your cardiovascular fitness.
  • Helps to build muscle. Biking helps to both tone and build muscle fibers, specifically in the lower extremities targeting the calves, thighs, and buttocks. It’s also a great low-impact exercise and takes the pressure off the hip, knee, and ankle joints. If you are recovering from injuries, biking can help keep you fit and active.
  • Burns calories. As with many cardio exercises, you can burn a good amount of calories while cycling, and it will increase your metabolism once the workout is finished. To be most efficient, you want to ride faster than a leisurely pace and work through some hills or intervals when possible.
  • Helps with coordination. When you cycle you use every part of your body, which forces you to work on coordination skills. As you go, you move both feet simultaneously as well as use your body weight to shift the bike through turns, using both arms at the same time to turn, brake, and change gears. It takes some mental focus to think about all those steps, even while you’re just cruising.
  • Aids your psyche. Biking, like all exercise, is good for your overall mental health. Exercise helps to release endorphins, which keep you relaxed and reduce your levels of stress.
  • Helps with longevity. According to an article put out by the Environmental Health Perspective, the benefits of biking outweigh the risks for increasing your lifespan. Cycling, as discussed before, increases your cardiovascular health, which directly correlates to lifespan.
  • Strengthens your immune system. All exercise, including biking, helps to strengthen your immune system to fight off sickness and infection.

You can see that more than being an enjoyable leisure activity, biking can significantly add to your overall health. I encourage you to give it a try outdoors at some of these local places: 

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

Topics: cardio calories attitude balance immunity biking muscle building

Are You Ready to Race a Triathlon?

Tri-training-Are-you-ready3
Topics: exercise running swimming triathlon race competition biking

Three Group Fitness Classes to Try NOW!

NIFS offers a wide variety of group fitness classes every day of the week that are innovative, fun, and make sweating a bit more enjoyable. Whether you are a group fitness “junkie” or just trying out the whole group fitness thing for the first time, here are three group fitness classes you should put on your list to check out:

1. Cycle/RPMcycle

This heart-pumping cardio class will get you fit while sweating to the beat of powerful music. In the middle of summer, it’s often too hot or humid to safely ride your bike outdoors, while in the winter it can be too icy and cold. Indoor cycling is a great alternative. For a high-intensity workout, cycling is low-impact. Each class focuses on a combination of interval training, speed work, and hill climbs to keep you healthy, fit, and happy.

2. CXWORX

The CXWORX workout is just 30 minutes and focuses on the core (the abs, hips, butt, shoulders, and back). That means whether you are looking for a quick and effective workout or are trying to improve your performance in your other workouts, this is the group fitness class for you. While this can be an intense and challenging class, our instructors are excellent at providing exercise modifications that allow everyone in the class to be successful!

3. Yoga_DSC0280

We all know that stress doesn’t do anything good for our health, and one way to balance out the many stresses of life is to hit the mat and take a yoga class. The controlled stretching and breathing practiced in a yoga class allows the body to relax, which can lower your blood pressure, repair overworked muscles, and give the mind a needed break from the hustle and bustle of a regular day. Not flexible? Not a problem. Our instructors understand that everyone comes into class with his or her own “baggage” and will make necessary adjustments and provide options so that everyone can have a calming and rejuvenating yoga practice.

With 60 monthly group fitness classes at NIFS there is something for everyone. Get started and try a free class on us!

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This blog was written by Tara Deal Rochford, Les Mills® certified BODYPUMP®, and CXWORX® instructor. Author of Treble in the Kitchen.
Topics: NIFS yoga group fitness cycling core Les Mills biking