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NIFS Healthy Living Blog

NIFS Group Fitness Class of the Month: Les Mills BODYATTACK

COM_Screenly_BODYATTACK-02It should come as no surprise to anyone that High Intensity Interval Training (HIIT) and Metabolic Conditioning workouts are crazy-popular and are here to stay for the foreseeable future. Research continues to report the scientific findings associated with the many benefits of this style of training. In addition to the research, the anecdotal evidence and many testimonials from normal folks have shown amazing results from functional training done at higher intensities.

Benefits of HIIT

Here are just a few of the benefits that are continually reported from training at higher intensities:

  • Burns a bunch of calories and fat
  • Shortens workouts
  • Improves multiple facets of fitness (cardio, endurance, strength, power)
  • Includes fun and energizing movements

The bottom line is that training at higher intensities coupled with the proper exercises provides a bunch of bennies with a low time cost. Sounds great, right? Where can you go to reap such benefits?

NIFS Class of the Month

BODYATTACK is our class of the month, and it delivers that high-intensity and fun style of training that will help you attack your fitness goals. Check it out:

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BODYATTACK Highlights

Looks pretty cool, right? Ready to give a class a try? You can expect a great deal of the following:

  • High energy
  • Suited for all fitness levels
  • Functional fitness focus
  • Big calorie burn
  • Fun and athletic movements
  • Improves agility, coordination, and stamina
  • Energizing music
  • Group atmosphere to keep you motivated

Tips for Success

Here are some things to keep in mind:

  • Choose the length of class that is right for you. You do not have to take a whole class. Start slow and ramp up to a longer class.
  • Be sure to pay attention to the instructor for movement variations. Watch, listen, and take the options the instructor gives you for your individual success.
  • Take a buddy with you! Working in a group of like-minded people can be super powerful and will help keep you on track and help you enjoy the class even more.

I love to train hard; there is no better feeling than giving your best effort and knowing it after a great workout! If training hard is something that has been missing for you, don’t wait any longer: get into a BODYATTACK class immediately and “FEEL IT ALL”! Classes are offered on Tuesdays at 6:05pm and Thursdays at 5:15pm.

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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 workouts group training calories Les Mills high intensity BODYATTACK Group Fitness Class of the Month HIIT

Concrete Core: Les Mills CXWORX at NIFS

Screen Shot 2019-08-20 at 10.59.55 AMThe “core” is a fitness buzzword that has rung in people’s ears for some time now. If you have been in the gym in the past 10–15 years, you have heard about the importance of a strong core in performance and for activities of daily living. And it’s so true: a weak center can lead to many issues throughout the entire body, mainly low-back pain and tight hips. I am not reporting anything new here; a strong trunk is super, super important!

Core Defined

Gray Cook of FMS posed a question once:

“While driving in your car, what would you rather fail, the engine or the brakes?”

Your core is the brakes for your body. Being able to stop movement as opposed to creating movement is the important function of the musculature of the trunk.

Let’s back up for a second and define the core. The definition has been argued for years on message boards, social media, and countless blogs, but I define the core as pretty much everything minus your extremities—chin to knees. The abs, glutes, obliques, and lats are all major assets of the core system. The trunk serves as your stability, your brakes, the glue that holds everything together and keeps you strong.

Group Fitness for Your Core

In recent posts, we have demonstrated core strategies such as marching, crawling, and dead bugs as great ways to get the job done on your own; but what if you love exercising in a group and want to target your core?

CXWORX is a 30-minute Les Mills group fitness class that is centered around your center. It is a challenging core workout that utilizes resistance tubing and plate weight in an array of different ways. Exercises are performed standing and on the ground, adding many dimensions to your training. Each class begins with a warmup and can consist of up to five different core segments all choreographed to music.

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How to Get the Most Out of Your CXWORX Class

Here are 5 tips for getting started and getting the most from your class:

  • Get there early and check in with the instructor to get the lowdown on what you can expect.
  • Grab a lighter resistance tube to start and really focus on the technique and tempo.
  • Pay attention to your instructor and the teaching cues they give for each of the movements.
  • Try a few classes to really get a good feel for the movements—don’t stop after one.
  • Be receptive to technique cues. You joined a class led by an expert, so utilize their knowledge.

Developing and maintaining a strong, durable core will improve all areas of fitness and movement. Everything really derives from the center, and a stronger center equals a stronger whole.

CXWORX at NIFS

CXWORX is the class of the month at NIFS in September, so stop in and feel the effects for yourself. Find a class on the schedule that works for you, bring a pal, and become unstoppable.

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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: group fitness core Les Mills Group Fitness Class of the Month CXWORX

The Inside Scoop on Group Fitness from NIFS Instructor Tasha Nichols

Tasha Bodypump 3Group Fitness is one of the most popular attractions here at NIFS, with more than 60 different classes a month taught by highly qualified instructors. If you’ve never tried group fitness or you’re not sure what it’s all about, this blog is for you.

There’s a ton of variety in our classes, which range from calming yoga to fast-paced Cardio Hip Hop—and everything in between. Group Fitness instructor Tasha Nichols has experience with multiple classes and is here to help you get the inside scoop on Group Fitness and how to get involved.

Q&A with Tasha

Tasha has been involved with NIFS for 10 years as an instructor, and previously was the Group Fitness Coordinator. She has spent much of her career expanding LES MILLS nationally when she’s not instructing classes. Not only is she an incredible instructor, but she has also claimed the title of World Kettlebell Champion.

Q: What classes do you teach? Describe your favorite.

A: I typically teach LES MILLS BODYPUMP, BODYCOMBAT, and BODYJAM. I can’t possibly pick a favorite! I love each format for a different reason. I choose to teach the LES MILLS formats because they are my favorite class styles of any group workout I’ve done. The combination of music and movement is addicting, and the science behind them as well as the preparation involved in each release makes me trust the quality of the program I’m delivering. This trust allows me to focus on delivering the best experience to the participants, whether it’s lifting, punching and kicking, or dancing.

Q: How long have you been teaching group fitness?

A: I just passed my 10-year mark in November! I actually taught my very first class at NIFS back in the day. It was ironically the 6am BODYPUMP class that I teach now. Even after leaving Indy for a few years, it still has some of the same people!

Q: How did you get involved with group fitness?

A: Teaching group fitness was something I always wanted to do. My grandma was a group fitness instructor when aerobics was just becoming a thing, so I grew up hearing lots of stories about her classes. My sister started teaching BODYPUMP when I was in college and I loved her class, so I decided to start by becoming certified in that.

Q: What’s your favorite thing (and least favorite thing) about group fitness?

A: Favorite thing: the energy of a group is very powerful, and the combination of music and movement. There’s a unique ability to get lost in the music that feels incredible.

Least favorite thing: I wish we’d get a little more of a chance to work one on one with everyone, to be able to tweak movements and coach corrective exercises. But, that’s what the awesome trainer team is for at NIFS.

Q: In what ways have your participants benefitted from class?

A: 1: Results 2: I like to think they find a little more joy, fun, and freedom in movement and in life.

Q: What advice would you give to someone who has never taken a group fitness class but wants to get involved?

A: Be brave and talk to the instructor and the people around you. Let them know you are new and don’t be afraid to take options! It’s totally okay (and sometimes necessary) to stay for just part of the class, especially when you’re new. We call it the Smart Start option in LES MILLS classes. We’ve all been new once; we get it! As mentioned above, I’ve been doing this for over 10 years, and after recently having two kids in two years, I’ve found myself taking the Smart Start option quite a bit. It’s all part of the journey, and there are no judgments in my class; I’ve got your back.

Q: Is there a certain skill set or prerequisite to get started in a class?

A: Nope! Just get there a little early (particularly for BODYPUMP) so I can help you get set up.

Q: How do you stay current with your education?

A: Three main ways:

I carry Personal Training and Group Fitness certifications from ACE and AFAA, so I stay up-to-date on their research as well as LES MILLS.

I follow many of the classic strength and conditioning coaches (Mike Boyle, Dan John, etc.) and a few physical therapists who work in the strength and conditioning field.

I also work to gain personal experience in my fields—I trained Brazilian Jiu Jitsu for 2+ years for BODYCOMBAT and have competed (and won) internationally for the kettlebell sport. (#worldchamp #nobigdeal)

Q: Do you teach anywhere other than NIFS? Can you compare them?

A: I don’t teach anywhere else, but I do work for LES MILLS on the business side, which gives me a unique perspective. I run trainings for BODYPUMP and BODYCOMBAT nationally and oversee the development of the assessment criteria for new instructors across all programs globally, so I get to see instructors in all types of gyms. But at the end of the day, NIFS is still my favorite place to train, and I think the participants who come to my classes are the best in the world. You all are my favorites.

Group Fitness at NIFS

Our Group Fitness Instructors at NIFS are dedicated to helping clients reach their fullest potential by ensuring they have all the tools necessary to succeed. Tasha is just one out of several amazing instructors who is here to help you reach your goals. Their drive to help our clients is what has made Group Fitness the most popular program at NIFS.

Try a Class for Free!

This blog was written by Hannah Peters, BS, CPT, Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

Topics: NIFS group fitness Les Mills kettlebell BODYPUMP BODYCOMBAT BodyJam

BODYJAM: The Ultimate Dance Cardio Workout

edit-919138BODYJAM is the ultimate combination of music and dance. It was created by Les Mills, a group fitness phenomenon that creates high-intensity aerobic classes found in more than 80 countries. This cardio dance workout is a great way to get in shape and torch calories. The workout is about 55 minutes long at a moderate intensity level that burns 530 calories a session on average.

Effectiveness of Dance Cardio as a Workout

Dance cardio workouts have been proven make people happier, healthier, and more fit. Dancing can improve brain function, increase life outlook, protect organs, and aid in growing your social skills and friend circle, even if you don’t have rhythm. Society is gravitating toward “movement is medicine” for overall health benefits, so dancing definitely fits into this category. We are learning that when the body is in motion, our total well-being benefits, because the body is able to function and stay healthier longer.

Target Muscles in Dance Cardio

Dance cardio is great for toning the total body! Legs, glutes, hips, and the waistline are the big target muscles you might notice toning, strengthening, and lengthening from dance cardio. This comes from moving in so many different planes of motion. If you move all of your limbs, your arms and upper body will also see results from this form of exercise.

Benefits of Dance Cardio

The numerous benefits of dance cardio workouts include the following:

  • Coordination: The ability to move two or more muscle groups at the same time.
  • Self-expression: The ability to show your personal uniqueness.
  • Fat burning: Burns a great amount of calories!
  • Muscle toning: Physical exercises that are used with the aim of developing a physique.
  • Increasing stamina/endurance: Helps the heart, lungs, and blood vessels deliver oxygen to the body.
  • FUN!

 

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This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: cardio calories Les Mills high intensity BodyJam

CXWORX: A Group Fitness Class for Core Strength

www.nifs.orghubfsScreen Shot 2019-08-20 at 10.59.55 AM-1CXWORX is all about building core strength, which is important for living a more functional life. CXWORX targets the trunk, which is the area from the mid-thigh to the shoulders, and includes both the front and back sides of the body.

CXWORX is a 30-minute choreographed group fitness class created by Les Mills. It begins with a warmup and breaks off into working different sections of the core with movements both on the mat and standing. Participants use a resistance tube to add load to the muscles to increase muscle strength.

The Importance of a Strong Core

Most people think about a strong core as six-pack abs and doing sit-ups. The core is made up of more than just abs, but exactly as it sounds, it’s the core of your body. Building strength in those muscles will benefit you for the rest of your life. All movements stem from your core and provide support for everyday tasks you perform.

Having a strong core is of huge importance when it comes to balance and stability. Strong core muscles will also help improve your posture. Having good posture is better for your spine, prevents lower back pain or injuries, and allows you to breathe easier. Having a strong core helps you stand taller and straighter.

Working the Core

Working the core is more than just doing sit-ups. CXWORX is beneficial because it incorporates many movement patterns and exercises to strengthen and tone all muscle groups associated with the core. Trunk flexion and extension, trunk rotation, lateral trunk flexion, abdominal compression, and spinal stability are all movement patterns that you will perform in a CXWORX class to help build a balanced, strong core.

Check NIFS’s Group Fitness Schedule to find a class time that’s convenient for you!

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This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: group fitness muscles balance Les Mills core strength posture CXWORX stability core stability

NIFS Group Fitness Class of the Month: BODYPUMP

Bodypump-3.jpgOur Group Fitness Class of the Month is going to PUMP (*insert handclap) you up! Les Mills BODYPUMP™ has swept around the world for decades. Scientifically proven and successfully tested, it has grown to be one of the top strength workout programs and has been in high demand for group training schedules for many clubs over the years.

Within 55 minutes, you work your entire body, core, and brain while being coached through 10 motivating tracks of functional strength exercises. As a new official BODYPUMP instructor and previous participant in this class myself, I will attest to the fact that while this class has awesome playlists of upbeat and trendy music to squat to, it doesn’t mess around when it comes to getting down to the nitty-gritty hard work! However, it was created with everyone in mind.

Background

BODYPUMP is a pre-choreographed workout program created by a New Zealand–based company called Les Mills. According to Les Mills, by definition it is “…a barbell workout for anyone looking to get lean, toned, and fit—fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total-body workout. It will burn up to 540 calories.”

Some of the main aspects highlighted in a workout include building strength, getting lean, and working all major muscle groups. This, in turn, can lead to improved bone health, better overall body strength, and increased core strength and stability, which are all key factors in how well we function on a daily basis. The secret to this program format is in the science of what is known as the Rep Effect, which is “…a proven formula that exhausts muscle using light weights, while performing high repetitions….” This formula aids in building some of that lean, athletic muscle. So if you were reading this worrying that this program or lifting weights was going to give you crazy, bulky muscles, rest easy; it won’t.

What I love about this program, and Les Mills as a whole, is that their formats are studied and tested, and are constantly reviewed and renewed to make sure they are presenting the most functional and efficient movements to make for the most optimal results.

Workout Format

Speaking of the format, here’s what to expect when you come to a class. Classes can be presented in 30-, 45-, or 55-minute (usually listed on schedules as 60) formats. For a full class, you will run through the following tracks:

  1. Warmup
  2. Squats
  3. Chest
  4. Back
  5. Triceps
  6. Biceps
  7. Lunges
  8. Shoulders
  9. Core
  10. Cooldown

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Tips for Your First Class

Along with what to expect in your workout, here are a few tips for when you walk into your first class:

  • Talk to the instructor. They should introduce themselves if they haven’t already, and they will inform you of what types of weights you will need for class that day.
  • Allow some time for setup before class begins. Some basic equipment needed for this class is used in every class, such as a step, a barbell with clips, as well as a selection of weight plates to swap out between tracks. So grabbing your space and equipment ahead of time makes for a much smoother and more enjoyable class for not only yourself (in dealing with transitions during tracks), but for the class as a whole. This is also a perfect time for you to ask the instructor questions about form if you have them, or if you are new to class to ask what to expect.
  • Remember that you do not have to complete the entire workout on your first day. (See below about our “Smart Start” approach.). If you need to take a modification to keep correct posture and technique, please do so.
  • Bring water and a towel. As always, water and a towel are great to have handy when attending any group class, but I will say, you’ll especially want them for this workout. I am usually sweating already by track 2!

A Smart-Start Approach

Never tried BODYPUMP (or even group fitness, for that matter) before? No problem! With any class you take here, we encourage the “Smart Start,” which includes staying for the first few tracks/songs of the workout, or simply half of the class. Then, when you feel that you’ve had enough or if that’s all you can do for now, you head out for the day with the motivation to stay for one more track next time you come back, until you find yourself completing the full class. Check out the class times on our group fitness schedule and see some of the other classes we offer.

And if you have never tried a group fitness class at NIFS before, and want to take that first step and check us out, here’s how to try a group fitness class for free!

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This blog was written by Rebecca Heck, Group Fitness Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: group fitness workouts group training Les Mills core strength music Group Fitness Class of the Month BODYPUMP strength workout

NIFS Group Fitness Class of the Month: Les Mills BODYATTACK

COM Attack PosterThe Group Fitness Class of the Month is BODYATTACK. When reading that name, what first comes to mind? For me, I immediately think, “Okay, slightly intimidating, but I’m intrigued. This better be good.” As a former dancer, avid runner, and group fitness instructor of multiple formats, I’d like to consider myself as having relatively good cardiovascular endurance and overall bodyweight strength. Well, let me tell you, friends, this class is no joke! Hang on now—before any of you new exercisers click away to look for an easier class, let me assure you, you too can participate! I will tell you how, but let me first give you a little background.

What Is BODYATTACK?

BODYATTACK is a pre-choreographed workout program created by New Zealand–based Les Mills. By definition, it is, “…a high-energy fitness class that caters for total beginners or total addicts. We combine athletic movements like running, lunging, and jumping with strength exercises such as pushups and squats.” The format ranges from 50–60 minutes, and can include 9–11 music tracks. The main focus for each track is

  1. Warmup
  2. Mixed Impact
  3. Plyometric
  4. Athletic Strength
  5. Running
  6. Agility
  7. Power
  8. Core
  9. Cooldown

A Challenge in All Movement Patterns

Talk about a heart pumper! All of these components are rolled into this one class, which is one of the reasons why I loved taking it. Think about the last time you had to make a quick balance shift, change direction, or switch your movement to accommodate what’s coming next within a moment’s notice. BODYATTACK takes you through all types of functional movement patterns to get you better in shape and better prepared for the “sport of life,” as Program Director Lisa Osborne states it. We do so much lifting on the gym floor—which, don’t get me wrong, is AWESOME—to be strong and lift heavy; I strive to make time to do programming like that during the week as well. However, I am a firm believer in variety and balance, which is why I got into classes in the first place and eventually teaching group fitness myself. I want to make sure the work I do in the gym translates to what I do in everyday life.

BODYATTACK challenged me in all movement patterns which, as fitness professionals, we know are essential to our overall fitness, yet sometimes we tend to neglect them when we plan our own workouts. This class had me move laterally, forward, then immediately backwards, then diagonally. Then we jumped down to the floor to work horizontally focusing on upper body and core. It can be intimidating at first, but I can assure you that if you have a good instructor teaching (which this class did), he or she will always offer plenty of modifications so that any level of fitness can participate. Functionality is key, and if something has a main goal of keeping me agile, able, and mobile, I’m all about it!

Proven Results

Another great factor of this class is the proven results it has the potential to provide. This program was researched and tested among willing participants to make sure the format performs and provides effective results. According to a recent study at Penn State, it was found that there were “…significant increases in leg and back strength as well as positive changes in aerobic fitness, agility, and power over the participants that completed three BODYATTACK classes over the course of six weeks.” Not too shabby for a few times a week!

My Challenge to You

So I challenge you, if you’re still reading this, to step out of your normal routine this month and give it a try once each week, and give your body that extra spike during your workout time. Think about it: that’s only four or five workouts within a whole 30-day period to sprinkle into your month! Who knows, maybe you’ve begun to hit a plateau and this class might be exactly the right amount of high-intensity cardio to shed that extra pound or two that can compliment your weight training on other days.

Try It at NIFS

Never tried BODYATTACK, or even group fitness for that matter, before? No problem! With any class you take here, we encourage the “Smart Start,” which includes staying for the first few tracks/songs of the workout, or simply half of the class. Then, when you feel that you’ve had enough or if that’s all you can do for now, you head out for the day with the motivation to stay for one more track next time you come back, until you find yourself completing the full class.

Check out the times for BODYATTACK on our group fitness schedule and see some of the other classes we offer. If you have never tried a group fitness class at NIFS before, and want to take that first step and check us out, find out how to try a group fitness class for free!

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Rebecca Heck, Group Fitness Coordinator and Health Fitness Instructor. To read more about the NIFS bloggers, click here.

Topics: NIFS cardio group fitness challenge Les Mills high intensity music BODYATTACK Group Fitness Class of the Month

NIFS October Group Fitness Class of the Month: BodyJam

October_bodyjam2.jpgWho doesn’t like to get their groove on when the hottest new song comes on? I would not put myself into the category of a “big dancer,” or in fact a dancer at all, but from time to time when a good jam comes on the radio, I am guilty of pulling out my car dance moves.

Now what if I told you that you could work out by dancing? For some, this sounds much more appealing than hitting the machines or lifting heavy things. Dancing has more benefits than just completely embarrassing yourself and being totally okay with it! And Les Mills’ BodyJam class has come up with the perfect combination of good modern music, dance moves, and a workout all rolled into one class. And it's our group fitness class of the month.

Let’s take a look at the benefits of dancing, what BodyJam is really composed of, and why it can benefit you.

The Fitness Benefits of Dancing

Dancing is a great workout because it…

  • Is a good way to stay fit for people of all ages, shapes, and sizes.
  • Helps you tone, strengthen, and build greater endurance for your muscles.
  • Has cardiovascular benefits.
  • Has a very high enjoyment factor.
  • Assists in weight management.
  • Increases bone density due to weight-bearing exercise.
  • Increases coordination and flexibility.
  • Improves balance.
  • Is a great way to meet other friends at the gym.

And finally:

Working Out While Dancing

BodyJam is a dance-inspired cardio workout. This 60-minute class will get your heart rate going and elicit a pretty solid calorie burn. Not to mention that the music is constantly changing and being updated with the “what’s most hot” list. Sounds like the full package deal to me: you get to hear the latest songs, dance away, and get a cardiovascular workout all at the same time!

But for all of you out there like me with two left feet, fear not: this class is still for you! With an instructor leading the class and showing you the moves, you are sure not to get left behind.

Give It a Try at NIFS!

With the vast benefits of dancing, and the format of a Les Mills BodyJam class, I would say it’s worth a try! Check out the NIFS group fitness schedule for BodyJam class times. Classes are free to members. If you are not a member of NIFS currently, you can purchase a class pass at the NIFS service desk.

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

Topics: NIFS Les Mills music Group Fitness Class of the Month dancing BodyJam

NIFS September Group Fitness Class of the Month: CXWORX

More than just eye candy to some, the muscles of the core have one of the greatest responsibilities to the human body. Yes, everyone wants those washboard abs and to get rid of the undesired abdominal fat that is so often stored in the midsection. But what if you understood the importance of the core and shifted your thinking about why you should be training this area daily?

CX-worx.jpg

Why Core Strength Is Important

The first step to shifting your mindset is to understand why the core is essential to the body and to human movement. The core musculature is key in maintaining posture and establishing movement. Without a strong midsection, the framework of your body would crumble to the ground. The core helps in all the forms of posture, including sitting, standing, moving, lying down, getting up, twisting, and turning. Secondly, having a strong core helps to prevent injuries. Having that solid foundation and stability at the center of your body reduces your risk of injury. No matter what you do in your everyday life—taking out the trash, picking up the kids, walking the dog, or sitting at a desk all day—the core muscles are working. Thus, you must make sure that you are building core training into your programming.

Strengthen Your Core

This should give you enough good reasons to want to have a better core. So how do you do that? The traditional way of doing 500 crunches or sit-ups in order to get that six-pack has left and the wide world of planks and utilizing equipment like medicine balls or resistance bands is in. There are even classes built around simple core training. And this is where NIFS’ group fitness class of the month, CXWORX, comes into play. This class is offered nearly every day of the week, many times during more than just one time slot, and is designed around building core strength.

Let’s look at the benefits of taking a Les Mills CXWORX class:

  • In and out in 30 minutes: There is no reason you cannot make this class fit into your schedule. With a short and sweet 30-minute format, you can squeeze this in before work, on your lunch break, or before you head home for the evening.
  • Built to strengthen the core: While this class sees some additional benefits that we will discuss in the next few points, CXWORX is built around the foundation of working to build a strong core. With minimal equipment like a mat, weight plate, and resistance band, this class with help to build that rock-solid foundation you are looking for.
  • Build core endurance: Not only are you building overall strength, but you’re increasing core endurance as well. It’s important to be able to maintain strength and stability of the core for longer to help posture both in movement and while stationary.
  • Additional benefits: As mentioned above, not only does CXWORX benefit the core musculature, but the legs, hips, and butt also get a workout. All these parts of the body are attached to the core muscles and are just as important to work.

If you are ready to get in some core work, try CXWORX today! As you strengthen your core, watch how many other things improve, like movement and running speed. Click here for the latest group fitness schedule. And if you can’t make one of these classes work, try another group fitness class; a majority of them have additional core work built into the program!

Try a group fitness class for free

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

Topics: NIFS core Les Mills core strength Group Fitness Class of the Month CXWORX

NIFS July Group Fitness Class of the Month: BODYCOMBAT

Brand-BODYCOMBAT-Poster.jpgHave you ever considered that punching and kicking is a form of exercise and fitness? Look no farther than the physique of boxers and fighters. And from time to time, we all need to do a little punching and kicking. In fact, not only is it a form of exercise, but you can burn a ton of calories doing it! If you like this type of stuff and are into different forms of mixed martial arts, you should really consider giving BODYCOMBAT™ a try.

This Les Mills class, will allow you to become more physically fit, faster, and stronger in less than 60 minutes. According to Les Mills, research shows that with a simple 55-minute class, the average caloric burn is 737! The class, inspired by mixed martial arts, is a cardio-based workout using just your body as the machine.

What to Expect from This Group Fitness Class

When taking BODYCOMBAT™, you can expect a whole lot of kicking, punching, and throwing elbows and knees (at the air, of course, and not at another class participant!). The class is a combination of kicks that work the lower half of the body, and blocks, strikes, and punches that are designed to work the upper half of the body as well as the core.

Who Is It Good For?

Everyone! For those who are looking for a cut upper body, BODYCOMBAT™ uses rapid boxing-style upper-body movements that work the fast-twitch fibers of the muscle. These fast-paced movements contribute to the “fit” upper body more than a traditional strength training workout that works more of the slow-twitch muscle fibers. Or maybe you are looking to become faster and more agile. BODYCOMBAT™ will help to improve your sprint time, jumping ability, and dynamic movement.

If you are looking for a different way to get more physically fit, this group fitness class of the month may be it. Discover the vast benefits of boxing and fighting—but without the black eyes, facial lacerations, and missing teeth!

To access the full group fitness schedule at NIFS, click here! Not a member? No problem! Click here to get a free class pass and try BODYCOMBAT™ on us!

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

Topics: cardio fitness center group fitness workouts core Les Mills Group Fitness Class of the Month BODYCOMBAT martial arts