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NIFS Healthy Living Blog

Dear Soon-to-Be and New Mommies: You Can Do This!

GettyImages-1060547970Today, the realities of the human body immediately after giving birth are less mysterious than ever, a development some attribute to a changing climate around motherhood. In the past women felt like they couldn’t talk about the after-effects of having a baby, let alone caring for other children at the same time.

Everything Is Different and There Is Pressure from All Directions

People don’t talk about the messy postpartum “situations” that take place, the frustrating and sometimes painful process of figuring out breastfeeding, the wound care necessary for the area the baby came out from, oh and let’s not forget waddling around the house wearing whatever undergarments can hold everything together. And how about the best-kept secret of icepacks!

And how can we forget the added stressors of life in general. Maybe you’re hearing and feeling things like this:

  • Make sure you work out during your pregnancy.
  • Be sure to only gain 25–30 pounds throughout this whole 9 months.
  • Don’t forget to take care of the other kid/kids you have.
  • Please make sure that report is on my desk by 9am tomorrow.
  • Clean the house.
  • Work 40+ hours a week.
  • Make dinner.
  • Drive the older ones to school and sports.

And on and on and on…

DON’T PANIC! It’s natural to feel exhausted and unfamiliar in your new body and new life. From the time you become pregnant to the time that you give birth, each is a new beginning and an exciting chapter in your life.

The mental difficulties of pregnancy and the first few months after giving birth can be more challenging than the physical effects. Your body will begin to change from its previous state back to its new normal: shedding water weight, frequent trips to the bathroom (again), after-birth contractions as the uterus shrinks back down. If you are breastfeeding or not, there will be pain involved. Let’s not forget the hormonal change that will take place. All of this can lead you to having “baby blues” or feelings of postpartum depression. You are trying to adjust to a new life and a new baby, and these stressors can cause low self-esteem and doubt.

Tools for Confidence in the Postpartum Time

Do not give up! You are the same strong woman who just grew a child and gave birth, and you are who you have always been, but now you have someone else to share your strength with. The more you start to believe in yourself, the happier you will feel and be. Some stress relievers that helped me during my “baby blues” moments are the following.

Get Some Fresh Air

Getting outside for fresh air can help lift your mood. There are also many benefits of walking that include stress reducers. Take a walk by yourself, or take that precious new baby out for some fresh air.

Communicate

Having a new baby can make you feel as though you are alone. Making an effort to connect with friends, join a mommy and me group, or reach out to other moms can help you indulge in adult conversation and not feel isolated.

Take Time for Yourself

Ask for help. Making time for yourself will not only allow you a minute to breathe, it will also help you become a better mom by taking care of yourself.

Feel More Secure

Body confidence is typically the first issue that woman deal with after giving birth. Your body has spent the last 9 months stretching to make room for a growing baby. As long as that took, your body needs time to recover. Most of us do not bounce back as quickly as we would like and that’s okay. After having my first child, I felt like I bounced back better than I had anticipated, but the second one made me feel otherwise (and still does!). My body changed so much after having my second child. One of the hardest things for me was not feeling confident and realizing that this is my new body.

Love the Skin You’re In

Even if you don’t have anywhere to go, try to get up and make an effort every morning. Wear your favorite outfit, put on a little bit of makeup. Find a way to feel good about the day at the very beginning.

Make Time for Healthy Eating and Exercise

Probably the hardest of them all are these two! Without a doubt, eating healthy and exercising tend to be the last things on our minds after having given birth. The best advice I can give you is to plan ahead. During those months where nesting sets in and you have energy to get things done like the nursery and shopping, throw meal prepping in there as well so that you’ll have some healthy options ready to eat after the baby comes.

When it comes to exercising, once you are cleared after 6 weeks, start slow and build from there. Try bodyweight exercises, or walks working into a jog/run. When stay-at-home restrictions are lifted, find a friend to join you at the gym, find a class that you can ease intensity into, or join a program geared toward weight loss/strength. Find what fits you and your schedule.

The Toughest Job You’ll Ever Love

Well soon-to-be, new, and veteran moms, I am here to tell you that the world is unfair, the jobs we have as mothers will continue to be the hardest jobs we’ll ever have. We will have good days, we will have bad days; we will have days that we want to run, and days when we have conquered the world. There will be days where we ask ourselves why we decided to do this, and days where we doubt every decision we made. It will be a constant cycle, of good, bad, bad, good, and so on.

Whatever situation you are in currently, I can say with confidence that YOU WERE MADE FOR THIS and YOU CAN DO THIS! There is no greater creation than that of a woman. LOVE YOURSELF! TAKE CARE OF YOURSELF! and ASK FOR HELP!

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This blog was written by Ashley Duncan, Weight Loss Coordinator. To Learn more about the NIFS bloggers, click here.

Topics: depression stress walking anxiety bodyweight pregnancy self-care self-esteem postpartum self-confidence

Managing Athletic Injuries and Setbacks with Goal-Setting

GettyImages-672323222Having something come up that changes your routine or throws off your groove can be frustrating or disheartening because, let’s be honest, we all have things that we want to do. Looking at this from an athlete’s point of view is a little different than that of the general public.

Athletes have essentially three seasons all compressed into one, that being the pre-season, in-season, and off-season. In each of these seasons, an athlete has personal goals that they want to meet alongside the team goals. Some of the personal goals might be to hit a certain weight on a lift in the off-season, or to reach a certain statistic during the in-season. Reaching this personal goal is extremely self-rewarding and makes an athlete strive for more; but what happens when an athlete gets injured?

The Emotional Impact of Injury

Many things happen when an athlete gets injured, but the initial feeling will be some kind of negative emotion, such as disappointment, sadness, or for a more extreme case, depression. These are just a few examples that an athlete can experience on the initial realization of sustaining an injury. An athlete can feel these emotions because it is messing with the goals that they set prior to this injury, just like anyone who had something that didn’t go as planned.

Now that the injury has occurred, and most likely a negative emotion is setting in, there are steps that an athlete can take to help with the rehabilitation process. This process is something that I have some first-hand experience with because I suffered an injury that required me to have surgery and 2–3 months of rehab afterward. These steps are something that I found helpful to keep me on track and stay motivated toward my goals when I was healthy.

Set SMART Goals and Keep Talking to Your Team

I did have that initial negative emotion of disappointment and sadness, but that soon faded once I accepted it, and I had new priorities. I made goals for myself and put on hold my goals from when I was healthy. Having these new rehab goals gave me a new focus, and not on my current situation. The goals that I made were “SMART” goals. What SMART stands for is Specific, Measurable, Attainable, Realistic, and Timely. The “specific” part should answer Who, What, Where, When, Why, and How. “Measurable” is to be able to track your progress and set benchmarks along the way. “Attainable” is having that belief in yourself and that this goal is possible. “Realistic” are the goals that you are willing and able to work at. “Timely” is setting a date for when you want to complete your goal. If you don’t set a date, there won’t be any urgency.

Along with using the SMART goal strategy, I also talked to people and teammates about how things were going. I feel it is essential to talk to someone; you can feel like you are doing this alone because you are on your own schedule and not participating with all of the team activities. An isolated feeling comes, and it can make you feel distant from everyone else. But talking to a teammate, the trainer, or a friend can make you feel like you are still a part of the team and contributing in some aspect.

Goal setting is extremely important for anything you do. It’s more important when it comes to fitness goals. If you don’t write out your goals where you can see them, you’ll forget what you are trying to accomplish. Along with that, the urgency will fade and you’ll start to rationalize with yourself that you can put off one day, and one day becomes one week, and so forth. Having goals will help with any setbacks that come along because if there is one day that doesn’t go as planned, knowing your goal finish line will still keep you on track.

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This blog was written by Addison Smith. To find out more about the NIFS bloggers, click here.

Topics: depression goal setting attitude injuries post-season off-season athletes smart goals

Crucial Conversations: I Have 99 Problems, But My (NIFS) Gym Isn’t One

karen8.29.16.jpgFor the next installment of Crucial Conversations, a series where I have a chat with some very inspirational individuals and share it with all of you, I speak with a woman who needs no elaborate introduction. That’s because not only is she pretty well known around these parts, but also because she wouldn’t have it.

She is about the business of being fit and staying fit, no frills or fancy Instagram posts, just the business, and business is good. I am referring to longtime NIFS member Karen. I had the opportunity to ask Karen a few questions about being an “ageless warrior,” what keeps her motivated, and why she continues to make NIFS her fitness home. Join me as we uncover some of the things that make this amazing individual tick!

Tony: Tell me a little about yourself.

Karen: I was born in Indianapolis in 1958 and attended Arlington High School. During my time at Arlington I ran track and field and played volleyball. I got married in 1983, and my son was born in 1984.

Tony: Besides being a high school athlete, have you always been generally healthy, fit, and active?

Karen: I used to do workout videos, when they were popular, with my young son. At the young age of 25 I was diagnosed with high blood pressure [hypertension] after the birth of my son. This was hard for me to process due to my healthy lifestyle and healthy nature. It was something that I would have to deal with for the rest of my life. I began to feel restless and my life was becoming too mundane. I hated only being able to go to work and go home every day. At this point in my life I began to become depressed. I felt that I was not accomplishing anything in my life.

Tony: How did you make the change to pull yourself out of the rut you were in?

Karen: My son was in school and doing after-school activities, and my husband was heavily involved in church, and as a firefighter he was gone from home at least two days a week. I wanted to have something of my own; I wanted a place to go to meet and talk to people, a place where I could better myself every time I was there. I felt that the only place it could be was the gym. During this time I had fallen even deeper into depression, but by April of 1994 that would all change. My husband began working out at NIFS, and I would ask him where he was going to work out and he stated NIFS. He eventually purchased a membership for me, and it was the greatest gift he ever gave me. I joined NIFS and I have been a member for 22 years.

Tony: So how did you get started?

Karen: I began to look into going to group fitness classes. Every time I became stronger and the classes became easier for me, so I would begin going to more advanced classes. I started with step, spinning, and boxing, but my true transformation began when I began taking HIT class and group training. I was in the first Slim It to Win It competition, and to compete with other members was very exciting. Each time I would look for the next challenge to accomplish. I felt my body getting stronger and my endurance was increasing; I was feeling better about myself and my life, and I was looking forward to each limit I could cross.

Tony: What has created the most change for you?

Karen: I would have to say that my change came with the challenges I faced to make myself better in the gym. I began noticing these changes when I was able to go farther and longer than I could before. I felt this process could never end; if I worked at it, I would be able to surpass all of my limits, and with each and every class I knew there would be a new challenge for me to defeat. I’ve been able to make new friends, and for me exercising is a way of life. I am the result of hard work, I am in great shape for someone who is 57 years old, and I feel that my medical issues are very minor due to the effort and time that I have put in at NIFS. It has also allowed me to deal with stress, and it gives me a generally positive outlook on life. I would like to thank all of the trainers who have helped me along the way with my transformation, especially Tony Maloney.

***

I had the pleasure of meeting this amazing lady the first day I arrived here at NIFS eight years ago, and have had the continued honor to work with her in so many different capacities. From BOSU class, HIT, Slim It to Win It, and group training, Karen has seen and done it all, and has not just done it but done it well! She took on a nickname I gave her a few years back: “Grumpy”; but those who know her know that she is far from it. But she is focused, and when there is work to be done, she is all business.

Yes! I want to try a HIT class!

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.

Topics: NIFS exercise depression fitness center motivation member group training HIT Slim It to Win It Crucial Conversations student athletes hypertension making changes

Exercising After a Heart Attack Helps Avoid Depression

My grandpa was an active man for his entire life, so he had a hard time sitting still after his heart attack. He loved going to cardiac rehab so much that he kept attending even after he was told he had graduated and that he did not need to return upon completing the program. He knew that staying active was a key to his recovery and preventing further damage to his heart, and that sitting around would more than likely cause him to become depressed. His doctors encouraged physical activity but restricted him from participating in some activities, which included cutting firewood and shoveling snow.

exercise after heart attack

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.

Topics: exercise depression staying active healthy habits heart attack

How to Beat the Winter Blues

The temperatures are still frigid, and there are days when it seems as if the sun doesn’t shine. This is the time of year when we can start to feel down and less motivated, and maybe start to develop a case of the winter blues.

It's easy for these negative thoughts to start creeping into our heads, but it is just as easy to kick these thoughts to the curb with these five simple steps.

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1. Stay Active

When the snow is blowing outside, the temperatures are below freezing, and the sun is not yet shining, it is easy to make excuses as to why you shouldn’t go to the gym. The thing is, you don’t have to go to the gym to be and stay active. You can complete a NIFS workout at home, throw in a fitness DVD, or embrace the cold weather and participate in a cold-weather sport such as skiing or snowboarding. Being active helps to relieve stress, elevate your mood, and increase your energy and metabolism throughout the day. All you have to do is get moving!

2. Eat a Healthy Diet

The foods that we put into our body have a huge effect on our mood and energy levels. Refined and processed foods are not full of the vitamins, minerals, and nutrients that our bodies crave. Fruits, vegetables, whole grains, and lean proteins will give your body nutrients to give you the energy that you want and need to move through the day with ease.

3. Plan Something for the Future

Now this won’t provide you with instant satisfaction, but it will give you something to look forward to when the warmer months come. You can plan a trip, sign up for a race, or just plan a weekend with your friends. Having that “thing” in the near future to look forward to will be like the carrot dangling in front of you to keep you pushing through these dreary winter months and looking forward to something brighter.

4. Treat Yourself Now!

Planning something for the future is great to keep you going, but you should also reward yourself for your hard work, healthy eating habits, trying that new workout, acing the test, or whatever you have accomplished right now! Treat yourself to a manicure or pedicure, a new clothing item, time with your friends, a special event, or anything else that makes you happy. Winter can seem endless, but with little treats to look forward to, the dark and cold days will go by more quickly.

5. Soak Up the Sun

Even though the temperatures may be chilly, the sun still shines! Many people know that the sun is a great source of Vitamin D, but the sun also lifts your mood. The colder and shorter days during the winter months cause many people to spend more time indoors. A lack of sunlight can cause people to feel depressed or sad. Sunlight effects our mood by releasing neurotransmitters in the brain that effect mood (very similar to exercise!). Instead of cozying up in front of the TV, embrace the cold weather, bundle up, and spend some time outside. You can also soak up the sun simply by sitting near the window!

Using these five ideas, your winter will fly by and spring will be here before you know it!

Written by Tara Deal, NIFS Group Fitness Instructor and author of Tara Rochford Nutrition.

Topics: NIFS exercise fitness winter fitness depression cardio nutrition staying active healthy habits exercise at home