NIFS Healthy Living Blog

Okay, so maybe you’re not a morning person, and would much rather remain cozy in your queen-sized bed for several hours after waking up before finally finding the energy and motivation to make your way to the gym during the middle of the day. Maybe you’re the type of person who likes to take care of your priorities first during the day, and then only if left with enough time sneak in a late-afternoon or nighttime workout before ending your day.

Don’t get me wrong; if you are either of these individuals, I applaud you in every way for finding some time in your day to work out. However, a number of studies have researched the benefits of working out in the morning compared to working out midday or at night. Below I shine some light on those benefits that might encourage your brain and body to transition into working out at the crack of dawn.

The Question of Increased Metabolism

I’m sure a majority of us have heard at some point in our life that working out in the morning helps to boost our metabolism. Sure we can take a leap of faith and believe this theory to be true based on popular belief, but let’s actually take a look at the physiology side of things and expose whether this is true.

Metabolism is process by which your body converts the food you eat into energy. So in simple terms, the higher your metabolism is, the more calories you burn on a daily basis. Obviously, the more active you are during your workouts, the more calories you are going to burn. It is also important to remember that even if you are working out in the morning, your metabolism will not increase if you do not put forward the proper effort during your workout.

So as you might have just guessed, if you’re not a person who is full of energy and motivation during the morning hours, your workout performance may be hindered by these factors alone, which will limit your morning metabolism increase. Therefore, it is important to experiment with workout timing to see which time of the day will benefit you the most. So does working out in the morning help to increase your metabolism? Well, the answer is, “it depends on the individual.”

On the flip side, if you are a person who doesn’t mind working out in the morning, there are many reasons why this can help spike your metabolism. One of the first biological reasons working out in the morning can be effective is the increased levels of testosterone (especially in males) that happen first thing when you wake up. Overnight our bodies begin to increase their testosterone production. Because of this, our testosterone levels are highest upon awakening. As you may or may not know, testosterone is the hormone that promotes muscle growth. The more testosterone we have in our bodies while working out, the more efficient our bodies will be at muscle production. Taking advantage of this morning boost of testosterone can help build muscle more efficiently.

*Fact of the Day: For every 1 lb. of muscle you gain, your body will burn an extra 6 to 10 calories per day at rest. Gain 10 lbs. of muscle and you could be burning an extra 100 calories while at rest (Source: BuiltLean).

More Reasons to Work Out Early

Here are some additional reasons why you may want to work out in the morning:

• Easier to follow high-volume training systems: Working out in the morning before gym peak hours makes it easier for you to perform supersets/trisets without having to wait for the next guy to get done with his set on the machine you need.
• Leaves time for other priorities: Now that your workout is done and over with first thing in the morning, you have the rest of your day to complete other tasks.
• Increased energy levels during the day: Exercise has been proven to increase energy levels and focus throughout the day. By working out first thing in the morning, you are getting a head start on your day.
• You’ll be less likely to skip your workout: It can be easy to get distracted at various points of the day that might sabotage your workout (less motivation, fatigue, overdue school work). By working out first thing in the morning, when your mind has very few things to concentrate on just yet, you will be less likely to skip your workout later.

When trying to stick with an exercise routine that will get you great results, it’s not always about working harder. In fact, sometimes it’s more about working efficiently. Finding the optimal time for your workout can sometimes be difficult; however, considering all the benefits, a morning exercise routine might be just what you need!

NIFS fortunately makes it easy for members to participate in morning exercise with early opening hours and morning group fitness classes, so try one today!

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

I recently received a lesson on the origin and true meaning of the word coach. A coach can be defined as something that takes you somewhere, such as a stage coach or coach seat on an airliner. But a COACH is someone who takes you where you want to go. One of the many powers of a coach is the ability to make memories and lessons that stick with you forever, that take you places every day. I have been coached for the majority of my life before ultimately becoming one because knowing the effect these special people had on me, I wanted to be that for someone else.

But that’s me, that’s the way I am wired. But I wanted to find out from people like you why a COACH is so important. I had a great conversation with longtime NIFS member Buffy Linville and I posed the question: Why did you want to work with a coach? She had plenty so say, and I am honored and excited to share her thoughts with you.

Why did you want to work with a coach, Buffy? 

My own experience with a personal trainer came after many years of unsuccessfully trying to lose weight. I finally accepted the fact that I didn’t know how to do it on my own. With great apprehension, I approached a coach at my gym and inquired about personal training. I had to fight off the desire to “get in better shape” first (kind of the same mindset that tells you to clean your house before the housekeeper comes)! For some reason, we’re embarrassed to admit that we need help. That’s sad. In the beginning, it was scary. I didn’t know what to expect and I was afraid of looking foolish. I had never been an athlete or done sports of any kind, so I didn’t know what it felt like to challenge my body—to feel fatigue in my muscles or get my heart rate up. But I also didn’t know what it felt like to feel strong or to be able to run, jump, or climb. I didn’t know what good movement was, or how good it felt to conquer mental and physical challenges*.

“I had to fight off the desire to ‘get in better shape’ first (kind of the same mindset that tells you to clean your house before the housekeeper comes)! For some reason, we’re embarrassed to admit that we need help.

Fast-forward 6+ years… After several years of personal training and group training to various degrees and with various coaches, and after a sprint triathlon, two bodybuilding shows, and three powerlifting meets, I myself am now a personal trainer—a personal trainer who still seeks out personal training and coaching. This is partly because I want to keep learning from people who know more than I do, but also because in spite of all the knowledge I have about how to train and eat well and recover, I still need help. And I still fight the embarrassment of not being where I think I need to be fitness-wise. But this is why a coach is so important—you quickly find out that you’re not the only one. Everyone ebbs and flows in their journey to become better (be it with fitness, career, finances…coaching is valuable in any walk of life that’s important to you).

“Having someone help you establish realistic goals, create a plan, and then push, encourage, and support you along the way makes all the difference whether you’re brand new or a seasoned veteran.”

What are your major reasons to work with a coach?

• Time and energy: Let someone else make the game plan. All you have to do is show up.
  
• Expertise: No matter how much you know, someone else will know, if not more, at least something different than you know.
• Education: It’s a professional’s job to stay current and always be learning. If you hire a reputable coach, you will likely always be learning something new—new exercises or a new/better way of doing something.
• Accountability: You may already know what to do, but it’s easy to let things slide when there’s no consequence, no accountability. If someone is paying attention to and following up with you on your progress, you’re more likely to stay on track.
• Assessments: A professional can take regular quality assessments to determine your progress and help you establish new goals.
• Motivation: In addition to accountability, a coach will be your number-1 cheerleader. They know how hard you’re working and will celebrate your successes with you and encourage you through rough patches.
• Efficiency: More than likely, you will work harder with a coach than you will on your own, which will help you achieve your goals faster.
  *Weight loss claims and/or individual results vary and are not guaranteed.

***

I would not be where I am today if not for the coaches in my life, or people like Buffy who have coached me just as much as I have coached her. Working with someone who can get the most out of you, even when you think there is nothing left, is a powerful relationship. Find a COACH, and watch them take you somewhere.

Interested in trying Small Group Training? Contact Tony today to attend a free session!

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.

It’s 5:00 a.m. It’s still pitch-black outside. You have a long day ahead. And the weather forecast on your phone tells you the high temperature for today will be 15 degrees? Talk about not wanting to get out from under those cozy, warm covers. Nevertheless, your day awaits, and you must get up, get going, and try not to think about taking a nap all day.

Just thinking about how cold it is outside can make it almost unbearable to go anywhere or do anything that involves opening your front door. However, you can fight back using your own attitude and mental toughness. Nothing can wear you down unless you let it.

Here are some helpful tips for fighting the winter blues and finding your motivation.

Keep Your Alarm Clock Away from Your Bed

Let’s face it: when that alarm goes off in the morning, all we want is 15 more minutes to sleep. Make yourself get up to turn off the alarm and avoid the temptation of hitting snooze and rolling over. (Here are some other alarm clock tricks from Lifehacker.)

Don’t Skip Workouts

It can be very tempting to just call it a day after work, or to sleep in for an extra hour rather than go to the gym and work out. You just have to keep focusing on your long-term goals and realize that there’s no way around the winter weather in the Midwest. You have to bundle up and keep working just as hard as you have been (maybe even harder with all the holiday food you may have eaten).

Plan Ahead for Warmer Weather

When you look outside and see snow falling and being blown about, you may find yourself daydreaming about warm weather and being outside doing fun things. This doesn’t have to discourage you! You should use these little fantasies to your advantage. Create a list of activities that you want to do once the weather warms up and allows for them. You really can trick your mind sometimes. If you put yourself somewhere mentally, you may start to forget all about where you really are. Sitting inside watching snowflakes fall slowly to the ground? No way; you’re hiking through the forest on a 78-degree day with a breeze hitting your face and cooling you off.

Keep Your House Well Lit

This may sound like an odd one, but it will make some sense with an explanation. Days are shorter during the winter, so there is less daylight. To avoid falling into a slump and calling it a day at 5:30pm, keep your house brightly lit to create something of an illusion that it is still daytime. Your brain can trick you sometimes, and if your house is dark, you might find yourself getting tired and lethargic when you still have things that need to be done (like going to the NIFS fitness center and working out).

***

There are plenty of benefits to sticking to your exercise routine through the winter. You will get to eat some holiday food without feeling quite so much guilt. You will stay ahead of the fitness curve while others fall off the tracks. You can use your New Year’s resolution(s) for something other than your fitness goals, because you haven’t broken stride and you’re already well on your way to achieving them.

So when Old Man Winter comes knocking on the door, you can leave a note saying “I’m at NIFS! Try again later!”

This blog was written by Aaron Combs, NSCA CSCS and Health/Fitness Instructor. To find out more about the NIFS bloggers, click here.

It can be hard trying to change your lifestyle or fitness on your own. It can be even harder if you don’t have support from your family and friends. You family and friends can play a key role in your fitness journey, so why not get them involved and gain their support? Including them in your journey can help your motivation and help you enjoy the path to your fitness and health goals.

How to Get Friends Involved

Hanging out with friends keeps your life full of happiness and fun. Your friends are people who share common interests with you. It can be difficult to continue to connect and have fun with friends when you decide to change your lifestyle. So why not get them involved?

Identify whether there are unhealthy activities you and your friends like to participate in. Examples can include eating out every weekend, drinking excessively, or even being sedentary together. Then as group, brainstorm new ideas for activities you can try together. Together you can discover which new activities are enjoyable and which activities don’t suit your new lifestyle, and you can help one another's accountability to stick with it. Make it fun!

How to Promote Family Fitness Involvement

Having family support is great to help you accomplish your fitness goals. Even better, now you are helping them to lead healthier lifestyles, too. It can also make it more fun.

The best resource/tool that I have found that offers ideas and tips is Michelle Obama’s “Let’s Move” campaign. It offers resources on nutrition and physical activity, and tips on how to be successful. The Presidential Active Lifestyle Award challenge is another great resource. It offers guidelines for children and adults to complete together.

Here are a few ideas of fun activities you can do as a group in the Indianapolis area:

• Bike riding or rollerblading on the Monon Trail.
• Rock climbing at Climb Time Indy.
• Laser tag at Xsite.
• Snowboarding/skiing at Perfect North Slopes.
• Swimming at an indoor pool.
• Hiking trails at Eagle Creek.

Mix up the activities but be sure to do something on a regular basis. All types of physical activity can benefit your health and fitness so grab a friend or your family and get going!

Check out NIFS's Ramp Up to Weight Loss membership to get you started! Click below to learn more.

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

As we approach NIFS 29th Annual Mini-Marathon & 5K Training Program, I wanted to take some time to interview Andrea Kelley. Andrea is a past Mini program participant and has since been involved in some of our other programs here at NIFS, as well as becoming a group leader for us. Sit back and enjoy reading about what this program can do for you.

What made you decide to join the NIFS Mini-Marathon Training Program?

When I first signed up for the program, I was new to running and wanted to push myself. I figured the Indianapolis Mini would be a good start, but I didn’t have a clue how to train. I found out about the NIFS training program and it made my goal feel so attainable, even for a newbie like me. This year I will complete my fourth Mini-Marathon and my eighth half marathon.

What benefits did you get through training with your group at NIFS?

I think the number-one benefit for me with training in a group is accountability. When my group is expecting me to show up, I am much less likely to listen to that little voice in my head that wants to skip the run. Also, I think group running provides the motivation to keep going, as well as an opportunity to learn from others who have been there before you. You’ll never meet a runner unwilling to give advice.

What was your favorite part about being in the training program here?

The social factor! I’ve made so many friends through the NIFS training program and running in general. The post-run snacks are pretty good, too.

What did you learn about yourself through running?

Running has provided me so many virtues, but one of the biggest I’ve learned is that I can’t reach the finish line unless I start. The idea of training for a half marathon for the first time was intimidating, but I would have never known what I was capable of if I didn’t give it a shot.

What has motivated you to continue running and sign up for more races?

The feeling of accomplishment I get from crossing those finish lines is unlike anything else I’ve ever felt. It’s so addicting. Also, I’m a competitive person, so if I beat my time from the last race, even better.

What made you decide that you wanted to become a group leader for the NIFS Mini Training Program?

I remember learning so much and being so motivated by my group leader (Angie Fiege) when I first participated in the program, and I wanted to hopefully do the same for someone else. I love being able to cheer on the program participants as well as motivate them when they’ve had a hard run. I’m looking forward to my second year as a group leader and can’t wait to meet my pace group!

***

Early bird registration is through November 30th! Contact Melanie Roberts at mroberts@nifs.org if you want more information about being a pace leader.

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

Salutations, NIFS friends. Picture yourself running across the finish line or standing on the winner’s podium at a major marathon event, scoring a touchdown in the Super Bowl, or even finishing up your final set of EZ Bar preacher curls. (Wait, what was that?) Now that you are wondering what I am getting to here, I must say that all three of those events have something in common, and that is the accompaniment of music.

Do music and fitness go hand in hand, or is the connection overdramatized in television and movies? One thing I know for certain is that when I work out, my music motivates me to sometimes give another rep or stick to my plan, when otherwise I could just as easily pack it in and go home. Here I would like to explore the undeniable links between fitness and music.

The Connection Between Music and Work

Although fitness, as we know it, is a relatively new industry, music and song have been intermingled with work (physical labor) since long before recorded history. There have been articles and studies such as “Let's Get Physical: The Psychology of Effective Workout Music” in the Scientific American online magazine which reiterate that music played in the workplace and workout place contributes to a more productive environment. 

This question has even made its way to the world’s stage, where individuals are prohibited from using personal music devices while participating in Olympic events because it has been shown to provide an “athletic edge” over non-music-listening competition. In essence, working out at the gym isn’t much different than many manual labor jobs, so it would make sense that the same benefits of music to workers and laborers would affect people who work out. Hard, driving beats in the music almost illicit our caveman/cavewoman mentality… beat the drum fast, work fast (Jabr, 2013).

Relaxing Effects

Music can also have a second effect on fitness. Many times it is used as a way to relax and meditate. Soothing ocean sounds make for enough peace and serenity to almost transport you 1,000 miles away to a sunny beach. An example of this type of music takes place in yoga class. The movements of yoga are slow and steady, yet precise. Calming music allows the mind to connect with the body, creating a relaxing atmosphere.

There is the dilemma; not every person wants to “head-bang” to heavy metal at 6 a.m., and not every person wants to take a 30-minute siesta to the sound of trickling water from a creek when their final set is about to go down. In fact, some people prefer that it be completely quiet, because it may be the only time of the day that they get away from the various noises and commotions that accompany day-to-day life in the big city. That’s precisely why the Sony Walkman was introduced in 1979 (and the modern MP3 version, of course); a milestone in human achievement. These devices are great for the music aspect, but not as great for communication and human interaction.

What Music Gives You Motivation for Workouts?

What music gets you pumped or soothes your soul? I know what is on my Top 10 playlist, and it consists of plenty of variety (but always starts and ends with something from the Rocky soundtrack). There are others, of course, but all in all, it’s what drives and motivates me to work out. 

NIFS, not surprisingly, has music in nearly every group fitness class, and in the free-weight room. In adherence to the idea that “not everyone wants to hear your Mega Mix Tape Vol. 2,” the fitness center is limited to personal listening devices only. In the comments, please share what music you are listening to right now to help you get through your reps and sets, or even your day.

Rejoice and Evolve,

Thomas Livengood

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

It’s that time again, everyone. Fall is upon us and the holidays are approaching… and what better way to start them all off than with NIFS’ 8th Annual Online Auction? The Online Auction was created to help sustain scholarship opportunities for some of the members of the NIFS Lifestyle Rx Program.

The Lifestyle Rx Program provides extra guidance and observation to individuals with chronic medical concerns. A NIFS’s Lifestyle Coordinator communicates with the participant’s physician and helps plan workouts geared to his or her specific medical needs. The scholarship component of the program is determined on a needs basis and allows for some participants who are unable to work, due to their physical limitations, to come in and get the help and guidance they need at NIFS.

I would like to highlight a current member of the Lifestyle Rx Program. Please take a few moments to read about Burt Halstead and how this program has helped him stay motivated.

CAN YOU SHARE A LITTLE BIT ABOUT YOURSELF AND WHY YOU JOINED NIFS?

I joined NIFS because I had just been released by my neurologist to get back into exercising/working out after a brain surgery as well as a neck surgery in the last couple of years. It is the easiest gym for me to get to because it is so close to where I live.

WHAT ARE A FEW THINGS YOU HAVE ENJOYED ABOUT BEING IN THE LIFESTYLE PROGRAM?

I have really enjoyed getting in a good exercise and workouts on a daily basis again. NIFS really worked out great for me because I wasn’t exactly sure of all the exercises I would be able to do as I eased back into exercising again. There was always someone there to make sure I could do all of the programs they had set up for me before releasing me to do it on my own.

SOMETHING YOU HAVE LEARNED OR THAT SURPRISED YOU?

Something that really surprised me was how much better I feel about myself just by getting back into the gym on a daily basis and doing the programs that my trainers have set up for me. For a long period of time I was spending most of my time in bed due to medical reasons. When I was able to get out and do things again, I had a hard time finding things to do daily, as I am still waiting for the “okay” to get back into school and work.

WHAT ARE SOME OF YOUR FAVORITE EXERCISES CURRENTLY?

My favorite exercises are the rope pull, rope pull upwards, and the cable cross wood chop. I am always a little exhausted after I do these exercises.

YOUR BIGGEST ACCOMPLISHMENT SO FAR?

I would say my biggest accomplishment has been maintaining my workouts nearly every day. When I first got involved in this program, I wasn’t sure how well it would work out for me, if at all. I was probably only going two or three days a week at first, as I was still a little uncertain if it would work out.

THINGS YOU HAVE LEARNED FROM YOUR TRAINER(S) ALONG THE WAY?

My trainers have helped me set up programs using machines and made sure I was using all of the machines or super-band exercises correctly, as I had never really used them before. I had always used free weights, and now free weights are less of an option. It was nice to have someone to make sure I was doing everything correctly as I went through them for my first time.

WHAT KEEPS YOU MOTIVATED?

I would say the thing that keeps me motivated is the ambition exercising at NIFS has given me again. Before all of my medical issues I always worked hard to be the best I could be at whatever I was doing (sports, academics, exercising, etc.). Thanks to my trainers at NIFS, I have found that motivation again. It has helped boost me physically, socially, and emotionally*. I’m not sure the trainers that I’ve been working with really understand how much I appreciate all of their hard work.

*Weight loss claims and/or individual results vary and are not guaranteed.

Auction Information

Our Online Auction begins Monday November 23 and runs through Monday December 14 at 8:00pm. There are a lot of great items to bid on that everyone can enjoy so get your bid on today!

For questions about the Lifestyle Rx Program please contact Rebecca Newbrough at 317-274-3432 ext. 263  rnewbrough@nifs.org.

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

Several years ago the Nintendo Company introduced its newest entry into the video game market with the Wii and hit game Wii Fit. The idea seemed bold at the time; graphics were all the rage, but the Wii brought a more simplistic design to the table. While focusing on easy-to-use controls and replay ability, the crossover to the fitness world was quite easy, yet revolutionary. Let’s face it, video games had become synonymous with, to put it nicely, deconditioned individuals. This new technology, however, allowed the gamers to interact with the games in new ways.

Video Fitness for All Ages

What I felt to be most interesting was that this video game phenomenon wasn’t just for 12-year-olds. We started noticing our parents, grandparents, aunts, and uncles up and out of their recliners and actively working on balance, strength, and conditioning, and even hand-eye coordination as part of senior fitness. What made it work, though, was the fact that it was both simple to operate and at the same time addictively fun.

10 Years of Wii

Fast-forward almost ten years and we can still see this influence among all the major video game consoles on the market. With the constant upgrading of technology, we must ask questions such as, “How far are they going to take this?” and “How can we make the most of these technological tools to help motivate people to stay fit?” 

Although the future is uncertain, we can definitely see that systems such as the Wii are being used for good, purposeful exercise. The in-home system may be your end-of-the-day stress relief, but more and more laboratory studies are using Wii technology to train athletes and assess abilities. Physical therapists are now using the Wii to help individuals with issues ranging from developing balance and stability for the elderly clients to helping an adolescent with spastic diplegic cerebral palsy to develop movement patterns. 

Are Video Games Real Exercise?

Will video game fitness ever gain enough momentum to be accepted as genuine exercise and a good workout? It would seem as though it would be swept out by most skeptical fitness gurus, but we must be cautious when doing so. If the mission is to bring fitness to the masses, in a realistic scenario, skipping this vast population of typically sedentary individuals would be a huge disservice. The best solution, I feel, is to embrace the tools that we have and translate fitness in a convenient way. The development of smarter technology will only enhance experiences, in turn changing lives. This blog makes it easy to see some of the options that are out there. 

In closing, video game fitness is currently alive and well. Making fitness fun isn’t always easy, but it definitely does not have to be dreaded. Don’t get me wrong, your local health and fitness professionals are still going to give you the best, safest experiences with bountiful knowledge, but now we can develop beyond the two or three hours per week we work out at the gym, in the comforts or our own home and among family and friends. NIFS offers video game fitness opportunities in the nursery area for youth. Contact the service desk for more information regarding hours of operation.

Evolve and Rejoice.

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

I recently ended my rugby career at Indiana University. I had been playing for 9 years, and competed in various other sports before that. Until now, I have always had a coach scheduling practices and creating workouts for me, and have always pushed myself to my limits for the team.

If you've played sports your whole life but now you are in the real world with other responsibilities and time constraints that did not exist when you were an athlete, you may start to lose your strength and endurance. You may have even noticed changes in your body due to your lifestyle change. You want to stay in shape or get back in shape, but you are unsure where to start or what to do. 

Here are a few tips to help you figure out how to train as a former athlete.

• Acknowledge that you are no longer a competitive athlete. You are now a former athlete. This is a hard step to take because in your heart you will always be an athlete. You are just no longer a part of a team or competition, and that is okay. 
  
• Create new goals for yourself that pertain to your life now. Back in college or high school, you trained a lot, and you trained hard. You had a deadline to be in shape before your first game. However, this mindset may not work now with your new lifestyle. You need to set new goals, which can include cardiovascular training like running or biking. Or your goal could be to lose weight or fat. Your goal can even simply be to maintain a certain overall fitness level. 
  
• Train better, not harder. During athletic training you were told to run more, lift more, and practice more in order to be the best and win. This mindset and form of training may have worked then, but that doesn't necessarily mean it works now. You need to train better and more efficiently. Training better is easier to maintain and accomplish than trying to train as hard as you did before. But how do you know you are training better, when all you have known is how to train hard?
  

Many gyms offer training programs for marathons or triathlons or even weight loss. What is great about these programs is that they have coaches that create workouts and guide you through them. You will work alongside others in the program and can get the feeling of being part of a team. Here at NIFS we offer a variety of training programs. 

Find a Personal Trainer

If you are interested in working on your own, but still feel that you need more guidance, look into personal training. Trainers offer you the accountability that coaches and practices did. Personal trainers can help create new goals for you and lead you through specific, efficient programs. 

Working Out on Your Own

If you need help finding a starting point, here are some tips and examples you can use to help. You'll want to focus on full-body, multi-joint lifts. 

Here are examples of some exercises you can use as the basis of your workouts:

• Squats
  
• Lunges
• Deadlifts
• Rows
• Pull-ups
• Pushups

Choose a few to perform for each workout. You can alternate between 2 and 3 days per week, performing 3 to 4 sets of 8 to 12 repetitions each. 

When performing cardio, a great goal is to try to complete at least 150 minutes of moderate-to-vigorous exercise each week. For example, you can complete five 30-minute sessions of cardio each week. You can also perform them on the same day as your strength training. 

***

In the end, take time to find what works best for you at this time in your life. Training like you did when you were an athlete isn't always what works. Explore your options, and find what you like to do now. 

This blog was written by Masie Duncan, Health Fitness Instructor and Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

You have heard it over and over again: If you are not swimming, you are missing out on a great low-impact, total-body workout. If you were sore from beating yourself up from running on the roads or lifting earlier in the week, you will find yourself feeling much better after a good swim.

If you are like me, though, swimming is not your first choice of exercise, and you find it hard to find the motivation to get to the pool when there are so many other options that you find more enjoyable. 

I am fortunate enough to have a great group of ladies who are committed to heading over to the IU Natatorium twice a week to get in a good swim session. Swimming is not my favorite fitness activity, but it has grown on me and I know that it has great health and fitness benefits*. So I have convinced myself that I need to do it! Even though we are all very committed and consistent with our swimming, we still try to talk each other out of it.

Common discussion and thoughts before and on our way to the pool:

• Are we really going? Why are going? What if we just go run or bike or lift or do yoga instead?
• I can’t go today. I just went spray tanning.
• I think Starbucks is open?
• Cold walk all the way over there! Can we go to the steam room, sauna, or whirlpool instead (or before)? 
• I really shouldn’t even go until I get my new suit, which will be on its way as soon as I order it.
• Wait, should we check to see if the pool is closed today?
• Am I out of visits? Too bad if I am, because I don’t have my wallet.
• Oh no, there are no empty lanes. Maybe we should do this another time?
• The water is so cold…is this colder than it usually is? Why are we doing this? Can we go get coffee instead? It’s not too late!
• Is the warm pool open today?
• We have been sitting here with our feet in for 15 minutes. If we don’t get in soon, we will have to leave.

• What is the workout again? 
• If I can get through this, I can have coffee after.
• This is hard. I can’t breathe. My arms are tired. Why I am not getting better?
• I kind of need to use the restroom…I think I can hold it…I better just hold it.
• Why do I do this to myself?
• This pool got really hot all of the sudden.
• Wow, I’m getting better at this! I am fast!

• That was great! I feel so much better than I did before we started.
• I am awesome!
• When are we coming back this week?
• What is our next workout? I think I need more speed work next week.
• I really need to buy longer fins and a new swim cap.
• I am going to sleep good tonight.
• I can’t wait for this warm shower and lunch.
• Why do we complain so much? I now understand why people have a hard time committing to exercise. But it feels great at the end!
• Another one in the books!*Weight loss claims and/or individual results vary and are not guaranteed.