NIFS Healthy Living Blog

Holidays are upon us and, for many, traveling is inevitable. For at least a few days you may be on the road, in a hotel, or at a family or friend’s home. What happens to your exercise and nutritional routines that you have built and finely tuned over the past year? Do you take a break from those routines, or do you stick to them?

Keep Your New Year's Goals in Mind

Fast-forward a couple weeks from now. Do you have any fitness or nutrition goals that you have been thinking about for the New Year? If you haven’t thought about them yet, what might they be? For many gym-goers, weight loss is the main goal. Has this been a resolution for past years? One last question: Why would you put yourself “in the hole” when it comes to diet and exercise before the new year even starts? I’ll leave your holiday nutrition information up to our Registered Dietitian Angie Mitchell and focus mainly on a few workouts and exercise habits you can use to put yourself in front of the eight ball rather than, you know…

Take Physical Activity Breaks While You’re On the Road

My first focus will be on something that many people probably don’t think about when traveling, which is the amount of time that you might spend in the car. For some, six- or eight-hour car rides each way await them. If passengers in your car are anything like the ones that are in mine during road trips, bathroom breaks basically come every couple hours. Use this time for, well, obvious reasons, like having a little physical activity break from the car ride. All you need is 3 to 5 minutes to get the blood flowing and burn a few calories after sitting in the car for so long. Bathroom breaks can be done after that.

Below you will find two physical activity breaks that can be done at a gas station or rest stop that will help break up some of those monotonous driving feelings.

Physical Activity Break #1                      Physical Activity Break #2

3 rounds:                                                    3 rounds:
Jumping jacks x30                                     Incline pushups x10
BW squats x15                                          Lateral line hops x20
Skaters x10/side                                        Lunge x10/leg

Two Simple Workout Programs That Don’t Require Equipment

Three years ago my finest reindeer, Tom Livengood, wrote a blog on exercises that you can do with limited or no equipment during holiday travel. I’m going to build off of Tom’s previous work and give you some exercise options to choose from when you are on the road. Here are two simple workout programs that shouldn’t take more than 20 to 30 minutes to complete and will “HIIT” (get it?) all of your major workout components during these hectic months.

Program 1:

Warmup (3 rounds)

• Alternating reverse lunge x60s (photo 1)
  
• Walking plank x30s
• Step through w/rotation x60s
  

Strength/Core (3 sets)

• Rear foot elevated split squat x15/leg(photo 2)
• Wall plank x60s(photo 3)
• Pushup xMax                                                                                 
  

HIIT (Every minute on the minute for 10 minutes)

• Mountain climber x30
  
• Squat jump x15
• 1/2 burpee x5

Program 2:

Warmup (3 rounds)

• Single-leg bridge w/ pulse x30s/leg
  
• Side plank w/ rotation x30s/side
• Plank reach x60s(photo 4)

Strength/Core (4 sets)

• Lateral lunge w/ forward reach x10/side
• Feet elevated pushups x10-15

HIIT (30s on/15s off: 12 minutes)

• Pushup
• Step-up (30s/leg)
• Cheetah

Elevated split squats and pushups can be performed with a chair, box, dog, child, or whatever…be creative!

If you have additional time, try your best to find a tennis ball, lacrosse ball, foam roller, can of cranberries, frozen water bottle, or SOMETHING to use for some soft-tissue work. I hear foam rolling while drinking eggnog is the newest fitness trend (kidding!). No matter what you choose to do, the number-one goal is to stay moving. Don’t let your active lifestyle take a “HIIT” (okay, I’m done) over these next few weeks.

This blog was written by Alex Soller, Health Fitness Instructor, Athletic Performance Coach. Click here for more information about the NIFS bloggers.

In my eight years at NIFS, one major thing I am so lucky to have is a world-class fitness facility right outside my office door. Some of the greatest fitness equipment surrounded by some of the greatest fitness minds are at my fingertips every day. I love to move, and I love to move here, but many times I need to move outside of these walls, and of course I will have to leave the awesome gear where it lies.

But have no fear; there are some options that can maximize results with minimal gear. My first choice is my NIFS’ fitness floor, but in this four-part series, I will highlight my favorite tools to use when you can use only one.

Favorite Portable Exercise Equipment: The Slider

Today we take a look at the innocent-looking but brutal tool the slider, also known as a Valslide. You may have seen them used to move heavy furniture. This simple and versatile tool can challenge most movement patterns as well as create balance and stability needs. With movements ranging from beginner to advanced, there is really something for everybody when using sliders. They can act as a focal point of a metabolically driven circuit, or in a core-targeting segment, as well as super-setting with a heavy strength movement.

And one of the most appealing attributes of the slider is that you can take it anywhere without taking up any space. You will find that the four implements I will be highlighting all have this in common. The other thing these have in common is that they take away your excuses for not training while you are away.

Best Slider Exercises and Workouts

Here are 10 of my favorite slider exercises and some workouts that you can try out.

VIDEO WORKOUTS:

Circuit—:40/:20—3–5 rounds

• Reverse lunges
• Burpees
• Hamstring curls
• Pushup reaches

Strength

• A1 barbell deadlift—5x2

•  A2 slider slideouts—3x10

•  B1 DB flat bench press—3x8-10

•  B2 slider eccentric hamstring curls —3x8-10

•  C1 lat pull-downs—3x8

•  C2 slider lateral lunges—3x8

There are far more movements and ways to use the versatile slider. For more ideas, flag down a NIFS instructor and they will be happy to help. Until next time when I cover the superband, add a few of these movements into your workout and start reaping the benefits of this simple tool.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Sunny days and warm weather are now upon us. It’s hard to complain about a pretty day, except when you are confined to an indoor lifestyle or job. Outdoor fitness is exactly what you need to get rid of the blues, but I’m not talking about running or boot camp. Indianapolis is packed with fitness activities just waiting to be discovered. Parks throughout the city are highlighted by fitness trails, open fields, and accessibility. The opportunities are only increasing as we, hopefully, move toward a more health-conscious society.

In this blog we are going to think outside the box and explore some outdoor fitness options that are not only good exercise, but also fun and stimulating.

Paddleboarding

Paddleboarding, a mode of recreational transportation, has been around much longer than you might think. When it was first invented is undetermined, but evidence of its existence dates back to early exploration of the Pacific Ocean in the late 1700s by Captain James Cook. 

Fast-forward a few hundred years and you will see paddleboarding nearly everywhere, including rivers, lakes, and oceans. Because it enables you to take in scenery and nature, paddleboarding can be both calming and serene. On the other hand, in some windy conditions, paddleboarding is completely challenging, giving the rider a great workout. Riding the tide for extended periods of time provides plenty of balance, core stability, and endurance opportunities for the aquatic enthusiast.

For paddleboarding in Indianapolis, visit local shops such as Rusted Moon Outfitters to see demonstrations and buy gear to satisfy your paddleboarding needs. If you are a beginner and would like lessons, another local company, Salty Dog Paddlesports offers not only training sessions, but also more advanced yoga classes on paddleboards!

Geocaching

Geocaching is a fun outdoor recreational activity that combines old-school orienteering and treasure hunting with modern GPS technology. The concept of geocaching is not new; following clues and landmarks to find hidden treasure has been around for a long time. 

In this modern-day search for “x” on a treasure map, individuals use clues via internet videos or posts to find hidden packages or containers yielding log books to sign your name, often a small prize, or even another clue to find your way to another hidden site. The treasures aren’t necessarily huge in size; the excitement comes from successfully navigating your way to the treasure. After the site is discovered, it is neatly hidden away so that another geocacher may discover it. 

Because it usually takes place outdoors in rugged terrain and involving hiking and walking, a geocacher’s main needs include comfortable clothes, shoes or boots, and a functioning GPS system. Most cell phones have GPS built in already, so becoming a geocacher is even more convenient than you think. Geocaching is happening in Indiana, and the Indiana Geocaching website is dedicated to it. There is plenty of information regarding upcoming events and links to other national geocaching clubs. Channel your inner Indiana Jones while you are actually in Indiana!

Disc Golf

One of the fastest-growing recreational sports and activities, disc golf is quickly becoming more than just a niche hobby. The concept of disc golf, obviously, is derived from traditional golf, including the terminology. Disc golfers typically throw one of their many discs (each one has specific characteristics, not unlike drivers, irons, and putters) from a tee box toward a basket on a pole. Score is kept with eagles, birdies, par, and bogeys. 

Sprinkled throughout Indianapolis are several disc golf courses that offer a variety of challenges and an opportunity to experience some of the many scenic neighborhood parks that otherwise may go unnoticed. There is even a disc golf organization (Indianapolis Disc Golf Club) that holds several notable tournaments, bringing in top competition in the area and the Midwest. 

Like all skill-based activities, disc golf requires practice time. This is easily countered by disc golf’s relatively easy concept, cost effectiveness (discs are around 10 to 15 dollars, while courses are free), and inviting atmosphere.

***

If you are bored with your current situation or just want a fun activity for you and your pals, there are definitely some excellent options to keep you active and your brain stimulated. Whether you want to take on some waves with your paddleboard, track down a series of clues while geocaching, or take a stroll through the park while disc golfing, the landscape for outdoor activity is ever changing. Be adventurous this summer and try a new outdoor sport or activity today!

Rejoice and Evolve,

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

You may have been around the gym environment when TRX training came about and wondered what the benefit of using those straps could be. I remember hitting the weight room in college and thinking, “What on earth are those? And how could I possibly get as good of a workout with them as I do with lifting?” After spending only about 20 minutes on them, I quickly learned how suspension training using body weight could really build strength and challenge the entire body, no matter the movement!

The TRX was invented by Randy Hetrick, a Navy SEAL. His idea was sparked while on a SEAL mission, with a question arising of, “How can we stay mission-fit while on deployment?” With limited materials, Randy used parts of a parachute and a jiu-jitsu belt to create his first model, and soon he was off doing several exercises that we are familiar with today.

Benefits of Suspension Training

There are several benefits to using TRX in your workout. Science proves that it is effective in increasing muscular strength! Here are a few that really stick out:

• Incorporates nearly every muscle of the human body. If you have ever taken a class or done some of even the most basic exercises, you quickly see that core activation is one of the most important aspects.
  
  
• The workouts are simple yet very challenging, and you can easily complete a total-body workout only using one piece of equipment in 20 minutes.
  
  
• The straps are also very mobile, and you can take them outside or on the road. You can even attach them to the back of a hotel room door to get a workout! 
  
  
• With an easy adjustment of your body, TRX training is safe.

A Quick Workout

I challenge you to take a TRX class at NIFS, give it a try on your own, or ask an instructor to teach you a few things. Here is a quick workout that can be done in 20 minutes or less. Give it a try and let us know what you think!

• 10 Rows
• 10 Jump Squats
• 10 Knee Tuck/Pike Combos
• 10 Hamstring Curls
• 10 Pushups
• 10 “Y” Pulls

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

This is a milestone year for me, so I have decided to do a workout of the day using my new age as the number of sets, reps, or length of time of the workout.

Why did I decide to do this? As I have gotten older I look for confirmation of my youth not being lost. I still feel I can do workouts that I did in my collegiate basketball days. This motivates me, and I hope it will motivate many of you as well. I am not signing up for this “muscle leaking” phase that we all fall into as we age.

My Exercises

The bases of these workouts vary so that I get a fine mix of strength, endurance, and recovery days. I have had some struggles finding variety in each, but given my job, this is a problem I can work through. After 1½ months I cannot say I am in “such great shape,” though I do feel stronger since many of the workouts have included bodyweight exercises.

The easiest place for me to start was with pushups, and then the moves spin off. I also wanted to include legs since they are big muscles, which burn big fat. The back needs consideration as it is key to a good posture, in addition to the core. So of course plank exercises take care of this. Who doesn’t love a great plank?

As for the off days, some good yoga moves have been rejuvenating (though 50 downward-facing-dog stretches into pushups was tougher than expected and had to be broken up a bit).

There have been days when I realized I had not attempted anything close to 50 of something. A quick set of bridges one day, a pike plank the next, and 50 mountain climbers after a workout quickly filled the quota.

The Power of Group Workouts

I do need to thank my workout girlfriends who have been willing victims to these Power of 50 Workouts. Albeit begrudgingly, they do the work with me. Of course those older than me love it; those younger wish they had picked their own age for the repetition scheme.

My suggestion is to pick your number and #challengeyourself daily!

Good luck! 

This blog was written by Kris Simpson. Read about our other NIFS bloggers here.

Salutations NIFS blog followers! Welcome back! In part 1, I discussed how to perform effective pushups, improved treadmill walking efficiency, and a more challenging way to do the classic bicep curl, making these more effective exercises. Understandably, we all have our own idea of what a workout should look like, which exercises work best, and which exercises make us almost want to quit. Here I continue our mission to take your fitness knowledge library to the next level.

4. Behind-the-Head Lat Pull-Downs

In most gyms, a good trainer will tell you not to perform a behind-the-head pull-down, but we must ask ourselves, “why not?” If you have the luxury of having a good trainer, they will tell you it is because it is bad for your rotator cuffs, which is mostly true. I feel that even if you are doing this exercise and not experiencing pain, it’s still not a natural movement for your body to perform.

I recommend doing a standard lat pull-down, in which the bar comes to about eye level (or the bottoms of the arms are parallel to the floor) in front of the face. Not only will this be a safer movement, it is more akin to what your end goal could be: standard pull-ups.

5. Weighted Torso Rotation Machine

The idea here is simple: Train your core like any other muscle group with the ease of a machine. The bad news is that your spine and disks in your back aren’t meant to be under that kind of stress, which can be a big problem for individuals with weaker cores. I would avoid this machine if possible and replace the exercise with some modern gym science.

One option is a side plank reach. While performing a side plank, reach through the space between your body and the floor. Our core can respond to mobility training, but this requires stability as well, making for one tough exercise. No weights are required, and you can modify by going to one knee on the bottom side.

6. Stability Ball Bench Press

Of all the exercises we will discuss, the stability ball bench press may be considered one of the most dangerous. The idea of using a stability ball is appealing for individuals who want to get the most out of their training and improve core strength and balance, but what they do not realize is that there is a stability ball weight capacity. The ball is intended to support your body weight, not your body weight plus 75-pound dumbbells. If you are a 200-pound person using 150 pounds of weight on a stability ball with a capacity of 350 pounds, you can easily see where the danger arises. In a worst-case scenario, the ball bursts, you end up with a broken back, and life won’t be the same again.

If you are interested in a good core challenge while doing bench press, try single-arm dumbbell press on a normal flat bench. It’s the same as traditional dumbbell bench press, except with only one dumbbell. To counteract the imbalance on the bench, your core has to work just that much more to stay on the bench. Be sure to do both sides.

7. Knees-over-the-Toes Squat

The idea that squatting over the toes is bad dates back many years, almost so long ago that a lot of people have no idea why it’s bad. A common misconception is that it causes way too much stress on the knee and could cause injury. This can’t be 100 percent true because in day-to-day life as well as athletic performances, we track our knees over our toes, and many times it will be in a higher-stress event such as doing heavy yard work or scrimmaging in volleyball. The underlying problem with knees-over-the-toes squats is the tendency to lean forward as we squat, which shifts our hips out of position and in turn our back out of alignment.

For starters, I would start over, developing a new squat pattern from the ground up, known as a primitive squat. A primitive squat, not unlike what our ancestors used for day-to-day tasks, is a good place to begin reprogramming your lower body. Use a TRX for assistance and squat as low as possible without weight, pausing at the bottom for a brief moment. Stay back on your heels as though you are sitting in a chair. If you are experiencing tightness, hang out at the bottom of the squat to stretch and loosen up the muscles. As unnatural as it feels, primitive squats are one of the most natural exercise positions your body will ever be in and will also help if you are invited to have a cultural dinner experience in Tokyo.

This concludes part 2 of “10 Better Ways to Do 10 Exercises.” As you can see, there are many topics to discuss. Skip to Part 3 for exercises 8 through 10: the dangers of rotating shoulder shrugs, are weighted sit-ups worthwhile, and what can a kip pull-up do for me? Until next time, muscle heads rejoice and evolve!

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

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/RPM

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. LES MILLS CORE

The LES MILLS CORE 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

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

Episode #1: 5 Game-Changing Tips for the Weight Room

I spent a great deal of time in a weight room growing up, and still do. The “Iron Church,” “The Metal Shop,” and “House of Pain” were all names I used to reference a place where I saw so much growth in myself, both physically and mentally. I remember watching one of my brothers train to power lift with the U.S. team when I was pretty young, and couldn’t wait to get my hands on all the stuff. Flash forward a few years and I was the one on the training side preparing for high school athletics. Man, there was nothing like the weight room! The feel of it, the smells (not always pleasant, but part of the charm), and the clanking of metal on metal were all rushed to the senses, signifying that a lot of hard work was about to go down!

I learned so much during that period of my life when I was in the gym every day; I definitely thought I had everything figured out on how to get strong and stay injury free. As I got older and wiser (okay, older and after many mistakes), I needed to find a way to lift so that I could lift another day. As fitness evolves, we learn bigger and better ways to get the most out of every workout.

5 Game-Changing Tips for the Weight Room

In the first installment of this beginner’s guide, I would like to share with you 5 game-changing tips to rock the weight room like you never have before. In future episodes, I will dig a little deeper into each of these tips (along with a few extras) and outline a guide that will allow you to get the most out of it.

1. Have a plan, ink the plan, and work the plan.

Going into a place full of things to do without a plan will usually result in meandering around and wasting time, extinguishing the metabolic fire. Get a workout log and write down your plan of attack for the week. This will keep you focused as well as give you a means to track your progress. I highly recommend consulting a fitness professional to help you set up your first program. 

2. Get a super friend.

The benefits of working out with one or more partners are substantial, emotionally, mentally, and physiologically. Find a likeminded individual and link up your training times to provide support for each other and accountability. And if you are using the room for what it is intended (to GET STRONGER), you will eventually need a spotter.

3. Pair exercises.

If you want to get the most out of your time, not only from the clock, but from your ability to get stronger and lose fat, you must pair exercises. You may know this as “super setting.” No matter what it is called, DO IT! I prefer to pair exercises in this fashion: Push/Pull/Upper/Lower. We will spend more time on this in later posts, but here is a basic example:

• 1a. Front Squat
• 1b. Chin-ups
• 2a. Dead Lift
• 2b. DB Bench Press

4. Work unilaterally.

There are many fitness pros, me being one of them, who believe you are stronger unilaterally than you are bilaterally. I jokingly say that you have nothing to hang onto when you are working one side at a time. The core stability necessary to work unilaterally is also a huge benefit of working one side at a time. So next time you are planning to do a squat, try it on a single leg. You will love the feel and the results.

5. Utilize many different modes.

Many of us can get stuck using the same tools to perform the same exercises, and wonder why you continue to get the same results. Packing your workout with many different pieces of equipment and varying the movements themselves is similar to why your salads should have a bunch of color in them. It’s because different ingredients provide different nutrients, nutrients that we need. Lifting weights is the same thing; your body needs the different benefits that come from different movements using different pieces of equipment. Some refer to this as “muscle confusion”; I think that’s an industry term made up by those who like to dance around the living room and sell DVDs. I don’t really care what you call it; you just have to do it! Change up the movements and modes of training from time to time so you can taste all that a weight room has to offer and your body can enjoy the benefits of the different ingredients.

This is just the start of what will be a pretty handy guide to getting the most out of your weight room as you begin to lift weights. Keep your eyes open for the next episode, where I show you how to put together a program. Until then, I leave you with one more piece of advice to get you going. Absolute strength is the foundation to your fitness. The stronger you are, the more things you will be capable of across the fitness continuum. Bottom line: to get stronger, you have to lift heavy things. Do it right.

Tony Maloney is the Fitness Center Manager at NIFS in Indianapolis and leads group training on Sunday through Thursday.

Core strength and endurance is a critical component that should not be neglected by anyone, especially runners. Since running is a repetitive movement, the muscles in the body can become imbalanced when cross training, strength training, and core conditioning are not included in the training plan, which can lead to injury.

Here are 5 simple exercises that you can incorporate into your daily training plan with no additional equipment. All you need is 5 minutes!

• Planks: Lay flat on your stomach and tuck your toes underneath. Raise yourself up onto your elbows and toes. Hold this position, maintaining a straight line between the top of your head and your tailbone. Do not let your hips sag down too low or press up too high.

• Bird Dogs: Start in a tabletop position with your wrists beneath your shoulders, knees below the hips, and a flat back. At the same time, extend one arm out in front of you as you extend the opposite side leg behind you. Bring the elbow and knee together in the middle to complete the movement. Complete sets on both sides of the body.

Bridges: Lie flat on your back with your knees bent and feet flat on the floor. Bring your heels as close to your hips as you can without pain. Press your hips up as high as you can while keeping your feet in contact with the ground. Hold for a 2-count and return to the start position.

• Hip Hikes: Standing tall in a neutral position with one foot flat on the ground on an elevated surface, drop the opposite side of the body below your pelvis on the side of your grounded foot. Activate the grounded leg’s glute to return back to the start position. Complete sets on both sides of the body.

Try these 5 exercises before you go out for your next run. Start out completing just one set of each exercise. Hold the plank with good form as long as you can and build up to 1 minute. For the rest of the exercises, gradually build up to 3 sets of 10 to 12 repetitions. Once you get the hang of this, it will not take you any longer than five minutes to complete. This method will give you a great start to adding core exercises to your running routine.

Here's another core workout you can try.

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