NIFS Healthy Living Blog

We can concur with many years of research that obesity can increase the risk of immune dysfunction. This is a multifaceted phenomenon often associated with factors such as physical inactivity, poor nutritional profiles, increased adiposity (fat tissue), and metabolic disorders/diseases. Commonly, the latter can gradually progress from the aforementioned factors.

What we have also seen in recent years during the COVID pandemic is how important it is to address the risks to public health and mortality caused by poor health status and possible exposure to infectious diseases. The solution to shelter in place (reducing transmissions) was a band-aid to the very real problem that our culture is not perfect, and we have many individuals at risk due to unhealthy lifestyles. To improve public health on a broader scale, we need to make interventions at the community and individual levels.

Immediate Lifestyle Changes for Better Immune Health

1. Increase Sunlight Exposure One immediate lifestyle change at-risk individuals can make to improve their immune health is to increase their exposure to sunlight. Sunlight exposure triggers Vitamin D synthesis via UV light and 7-dehydrocholesterol. This essential vitamin plays a critical role in respiratory immune response, including both inflammation and acute damage responses.
2. Boost Physical Activity Another crucial intervention is increasing physical activity. This has a two-fold benefit: improving body composition and metabolic health, and potentially increasing Vitamin D levels (even without sunlight). This is because Vitamin D is stored in adipose tissue and can be released through the metabolism of fat cells.

Moving forward, we can improve the health of our community by helping each other enhance diets, increase physical activity, get outside in the sun, and maintain hygiene for others.

NIFS: Supporting Your Health Journey

Here at NIFS, we encourage members to participate in our outdoor classes, such as boot camp and Tabata. We also offer nutritional services and unconditional support for improving nutrient content and sustainability in dietary practices.

If you feel you may need a body composition assessment, we offer BodPod and NIFS3D scans that can provide more information on your health, including risk factors such as BMI, body fat percentage, waist circumference, and total energy expenditure. Our staff can educate you on what your readings mean, how they are relevant to you, and what strategies could improve your overall health and fitness in the long term.

We also maintain the utmost cleanliness on each machine and encourage our members to be diligent about cleaning machines after usage.

Please reach out and utilize the many free and additional services we offer to aid in your health journey. We are excited to have a great community, and we look forward to you being a part of it. Get outside and join us for some excellent fitness and health services!

Let me ask you a question. Have you ever hit a plateau in the weight room when it comes to increasing strength? What about when it comes to increasing power output (vertical jump, short distance sprint)? Well if you have, you are not alone. I know I have hit plateaus in the past and it can definitely be frustrating when you are not able to get past it.

The question I always asked myself was, “What am I doing wrong now?” Well it wasn’t necessarily that I was doing anything wrong. I followed the basic recommendations for strength gain (that being 2–6 sets of 2–6 repetitions). I used to follow those parameters religiously because that’s what I had learned early in my undergrad classes. What I didn’t know is that there are virtually endless ways to get past that plateau. I share my favorite here.

Traditional Strength Training

Let me first describe what strength really means. Strength is essentially how much force a person can exert—or to simplify that, how much weight a person can lift. Traditional strength training is lifting a certain amount of weight, typically about 80–95% of your 1-rep max by 2–6 sets of 2–6 repetitions (NSCA, 2016).

Tempo Training

Tempo training is essentially lifting a certain amount of weight for a certain amount of time. What I mean by this is that I can manipulate the amount of tension I want during each rep by how long I have my athletes either lower the weight or bring the weight back up. This type of training has been found to elicit more strength and power output gains than traditional strength training (Dolezal, 2016).

I can have my athletes train at two different types of tempos that will essentially give me the outcome that I desire, whether that be more strength gains or more power gains. The first tempo would be more eccentric based (lowering the bar during a squat, lowering the bar during a bench press, etc.). I typically have my athletes lower the bar for about 3–5 seconds and then explode up. The parameters I use, and that have been found to have the best results, are about 65–85% of their 1-rep max for about 3–4 sets of 3–6 reps (Dolezal, 2016).

The second method of tempo training I use is velocity-based training. This essentially means I have my athletes perform a certain amount of reps as fast as possible. This type of training has been proven to increase both strength and power output in both athletes and the general population (Banyard, 2019). Performing 3–5 sets of 3–5 repetitions at about 50–70% is enough to elicit these changes.

The Verdict: Which Strength Training Method Is More Effective?

In my opinion, tempo training is a much better tool to use versus traditional strength training. The reasons are that with traditional strength training, you really have to make certain you stay within the parameters. With tempo training, there is more freedom in how you train, as well as the additional benefit of improving power output and strength, whereas traditional training does not really increase power output (Banyard, 2019). If you’d like a more technical explanation of why tempo training is better, let’s meet up at NIFS!

This blog was written by Pedro Mendez, CSCS, FMS, Health Fitness Instructor and Strength Coach at NIFS. To learn more about the NIFS bloggers, click here.

The Russian kettlebell is unique among exercise tools. It is an offset-handle weight that travels easily between the legs in a pendulum movement that can be easily seen in the kettlebell swing (two-hand and one-hand swings). If done correctly, the hips hinge straight backward as if you were trying to push a swinging door open while holding a tray. If you squat, even a little bit, there is little rearward movement and the door doesn’t open. Hip power is lost.

The Swing

When I teach future kettlebell instructors, I spend 2 and a half hours on teaching the swing. It is that complicated, and as you will see, that important. Hopefully, a future instructor can take that information and skills and teach a client how to do a reasonable swing in 10 to 20 minutes, reasonable enough to get through a workout. Regardless of how long someone has been lifting kettlebells, their swing skills can always be improved.

That hip hinge swing movement is used for kettlebell cleans and for the glamour lift, the kettlebell snatch. Without proper swing skills, it is impossible to progress very far into the art of kettlebell lifting and to truly get the unique rewards of kettlebell lifting.

Weight Exercises

Kettlebells are a weight and can be used for typical weight exercises—sometimes successfully, sometimes passable, and many times just plain head-shaking stupid. What most people miss is what the Russians discovered a long time ago. In one-on-one athletics, the first athlete to fatigue is likely to lose. In military hand-to-hand combat, the first soldier to fatigue is likely to die. The repeatable hip hinge–based movements (swings, cleans, snatches, clean and press, clean and push press, and clean and jerks) are tremendously effective in building strength/endurance, and work capacity. The variables are time of lifting, reps per minute, and of course the amount of weight used.

Tasha Nichols, a group fitness instructor here at NIFS, won her 58Kg weight class in Dublin, Ireland 2015, doing the one-arm snatch for 10:00 (hand switch at the 5:00 mark) with a 16kg KB with a total of 203 repetitions. The time was 10:00, averaging just over 20 reps per minute, and the weight was 16kg (35.3 pounds). That is work capacity!

Work Capacity Kettlebell Workout

Here is a little workout to give you an idea what work capacity training feels like.

Maxwell Circuit

• Swings: 15 
• Goblet Squats: 5
• Push-up: 5
• One-arm row: 5/5

That is 1 round and the workout is a minimum of 8 rounds and a maximum of 15. Rest long enough to complete the next round but no longer. Swings can be done with a dumbbell if a kettlebell is not available. Be careful when holding a dumbbell by the bell end. It can slip.

Block off the space you’re using to swing anything. Children and pets can walk in when they are least expected

Goblet Squat is done with the weight held at chest level. If this bothers your shoulders, hold the weight at arm’s length between your legs but be sure to actually squat. Do not allow it to become a sloppy deadlift.

Kettlebell Training

Training with kettlebells properly, anyone can seriously improve their strength and endurance. Like most activities, you must put in the time to practice and get better to see real results. Interested in learning more about kettlebell lifting and how you can increase your work capacity? Contact Rick Huse for more information. 

Enjoy the pain!

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

March is typically a make-or-break month for many folks as it relates to reaching their health and wellness goals for the new year. The resolutions are losing steam, weather tends to sway fitness decision-making, and focus begins to shift a bit away from what brought them to the gym in the first place. My message to many at this time of year is to continue to WIN EACH DAY! By that I mean have more checks in the win column than in the loss column. It’s natural to slump a little—we haven’t seen the sun in a month, for crying out loud. But continue to focus on doing those things that constitute WINS and limit those things that would be considered a LOSS.

NIFS Instructors Share Their Observations in the Gym

This is also a great time of year to hit a few reminders of what you should and should not do in the gym I asked the experts (the highly trained NIFS instructors): What are some things you see gym-goers do that needs immediate attention and correction? Along with a few of my own, here is what the team had to report on the common things we see in the gym that you should and should not do.

Tony: Control the Weights

• Not controlling the weight of an exercise throughout the entire ROM.
• Dropping the weight unsafely.
• Holding on and hunching over a climb mill.
• Standing the wrong direction in a squat rack.

Lauren: Deadlift

• Tuck the chin in neutral spine
• Use clips for safety

Thomas: Bicep Curl

• The emphasis on bicep curl contraction is more pronounced when we isolate the muscle.  this can be done by avoiding movement and momentum from arm swinging by pressing the elbows toward your sides
• Sometimes, more weight does not make the exercise better, but better movement patterns can make the exercise more effective and safer
• An easy way to also accomplish this would be to press your back against the wall and perform the exercise

Ashley: Proper Plank

• Hips in the air/not a flat back
• Proper way is flat back, hips level, core tight

Tinisi: Proper Lunge

• Keep your upper body straight, with your shoulders back and relaxed and look straight ahead
• lower your hips until both knees are bent at about a 90-degree angle
• Core tight

Keep Striving for Wins and Contributing to Your Fitness Community

We covered a great deal of information here—pretty important stuff for both proper technique and fitness community etiquette. As I covered in my post Culture Club: How to Be a Strong Member of a Fitness Community, we are all in this together! And a community of support and positive energy is a place we can all thrive in, and must all contribute to. I know that some of the new year perspective may have lost a little sparkle, but you are still on the right track. Just remember, have more WINS than LOSSES and you will continue to improve!

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.

As fitness professionals, we promote good habits to our clients and encourage people to make positive changes in their lives. Sometimes we help others find the spark to exercise or offer the accountability to make those hard-earned results stick. Overall, “helping individuals achieve success in goals and happiness in life” sums up what it means to be a trainer.

The next challenge I pose to you, once you have achieved your goals and are happy, is to find someone else who needs encouragement and help them make better choices. This could be a friend, coworker, or loved one. How can you help ensure that the people you care about are here for the long haul? There are many answers to this question, and sometimes it might take some time for things to work out, but there can be no change without that initial spark.

Find a Fitness Mentor

This scenario that I created places you in the middle of two important individuals every person should consider having in their life. The first person would be someone you look up to for advice, also known as your mentor or teacher. When you seek knowledge about anything, specifically fitness in this case, you need a person you can not only trust, but also someone who cares about your well-being. Whether you are an elite athlete, brand new to fitness, an experienced trainer, or a right out-of-college intern, you need someone to look up to. Even the greatest minds in the world have mentors (for example, Socrates taught Plato, who taught Aristotle, who taught Alexander the Great!). I look up to many trainers who give me inspiration and knowledge (some of whom are part of our NIFS family: Tony Maloney and Rick Huse).

Now Be a Mentor

Now that you have established a mentor and are getting your fitness and nutrition under control, you can now follow through with the second important person, who I alluded to earlier. This second person is the person you used to be, before you started seeing results. They are just beginning the long journey toward fitness prosperity. Now, you can’t be expected to do all the work yourself, but you do have the ability to be encouraging and informative. You can be there for someone. Tell them where they can find the resources, become a workout partner, collaborate on a home cooked dinner, anything you can do that allows for that person to know that you care and that there is hope. They will have to make decisions toward health and wellness, and hopefully they will make the best choice for their overall well-being.

Look to NIFS

Being a part of this chain is pretty awesome! Being able to help someone change their life can also change yours. You could be a difference maker, too! In the meantime, NIFS trainers are here to help you with your workouts and fitness testing. Scheduling an appointment to meet with a trainer is as easy as making a phone call (317-274-3432), sending an email (tlivengood@nifs.org), or stopping by the NIFS track desk and meeting in person. We would love to help you become the best version of you possible. In doing so, we pass our knowledge to you, which we have learned from our mentors and teachers. Hopefully, with time, you will be able to do the same.

Muscle heads rejoice and evolve!

This blog was written by Thomas Livengood, NIFS Manager, and Trainer, and posted in loving memory of him and all the great blogs he wrote for NIFS over the years. To read more about the other NIFS bloggers, click here.

Wouldn’t it be satisfying to not be weak at something? We’re all born with differing personality traits and those exist as either our strength or our weakness. We are generally aware of these traits, which fall on either side of the line. It is normal to single out our strengths to share and use publicly because we are proud of them. However, it makes sense that we downplay our weaknesses and hide them as much as possible. It is also our human nature to speculate how we stack up in comparison to other individuals. Whether applying for a new job, competing in a sporting event, or even scrolling through social media, we are looking to see how others are doing and comparing ourselves to them.

Here, I will explore the benefits of training your flaw—in other words, making your weaknesses your strengths.

Individual Goals and Beliefs

Everyone has their own goals and beliefs, but if it were up to me, I would rather be decent at several things than great at only one. When it comes to health and fitness, I urge you to be a well-rounded individual. Whereas the nutrition aspect is difficult for some, others might have the self-control and discipline to succeed at it. Some people might enjoy a good sweat session when others despise even setting foot in a fitness center for various reasons.

We gravitate toward what comes easy or what we enjoy more, leaving behind what we dislike, and that which needs the most work. My goal is to be the best version of myself no matter how long it takes. To accomplish this, I must first identify my weaknesses and dislikes. Once I complete this, the next step is to set new goals and come up with a plan of attack. This typically means starting with the weakest links.

Pinpoint Your Weaknesses

You may or may not have specific goals, so I will explain by sharing examples. The first example is CrossFit. I personally do not participate in CrossFit; however, the concept is quite clever. Their quest to attain the title of “Fittest on Earth” stems from being the ultimate athlete. CrossFit has identified 10 measurable fitness categories, such as stamina, strength, power, speed, flexibility, balance, coordination, agility, accuracy, and cardiovascular fitness. If every exercise that ever existed were written on slips of paper and you had to draw one out of the hat and complete it, could you do it and do it efficiently?

Another example would be the use of the Functional Movement Screen (FMS). It scores me based on what I am proficient at and where I fall short within seven distinct movement patterns seen not only in exercise, but also in day-to-day life. The strategic plan of attack is to start with the lowest scores to make them better so that all the other movement patterns can improve as well. Basically, the test pinpoints your weakest link (movement pattern), and the goal is to improve the movement and restore function by reducing the risk of injury.

NIFS staff members are certified to not only complete the FMS testing, but also to design corrective exercises and workout plans tailored to individual needs. Contact one of our Health Fitness Instructors, who can assist you in testing what may be a weak point for you (such as the bench press, squat, deadlift, pull-ups, stamina, mobility, and so on).

Strive for Progress

Lastly, it’s no secret that we tend to shy away from what we aren’t good at, even when it comes to our health and fitness. With some courage and the help of others, we can begin to expose our downfalls and identify weaknesses we may be blind to and start finding ways to make improvements. We should always be striving for progress rather than perfection. Find a program that improves on your weaknesses. Growth and change are not easy, but the benefits you gain are well worth it! 

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

“She said she could, SO SHE DID.”

These were the words in the back of my brain as I journeyed to my third marathon finish line, crossing it on November 3, 2018, with a newfound respect for the sport.

The Inspiration

In 2009 as a 16-year-old high school girl, I heard some words from my mom I never wanted to hear, not just from her but from anyone: “I have breast cancer.” These words changed my life. I immediately became fearful of losing my mom, and in my moments of needing time to breathe and destress I turned to running. Running became my time to forget everything going on around me, and enjoy the beauty of nature and fresh air. It became my time to fully take advantage of these things, realizing at any moment in our life they could potentially be taken away. My mom survived two cancers, and to this day still wakes up getting to enjoy those beautiful things as well as her family and friends who helped her fight through her tough times.

The Journey Begins

After discovering this new love for running and fitness, I wanted to dive deeper into it. As a kinesiology major at Indiana University in 2011, I took on a part-time job at the IU Student Recreational Center, where I began teaching running group fitness classes called “Trekking.” These classes were 30–45-minute runs that everyone could participate in at their own pace, and motivated people to get in their general health cardio recommendations through walking/running. I fell in love with the sport even more after this. During my college years, I also began hanging out with friends who enjoyed running as their go-to for general fitness too, and we turned our passion into weekend fun by participating in 5K races.

The Next Level

In 2014, I moved to NYC where I was going to pursue my passion for fitness in the fitness capital of the world. I was surrounded by some of the top fitness professionals and eager to learn more and more every day. In addition to this new lifestyle also came new stress. I turned to running again, and in one of the best parks you can run in, NYC’s Central Park. Weekends were filled with seeing long-distance endurance athletes racing. Novembers were filled with spectating one of the biggest marathons in the U.S. right outside my Upper East Side apartment: the New York City Marathon. I was inspired! In addition to my running solo, I also began taking classes at Barry’s Bootcamp from top trainers, including Nike Trainer Ashley Wilking, and hanging out with Jessica Woods, a Nike Run Coach and Ultra Marathoner herself. In February 2016, I ran my first marathon in Washington, D.C., where I completed with a goal in mind of under 4 hours, and finished at 3:54.

This “runner’s high” was real. I immediately signed up for half-marathons and started training harder, and in October 2016 ran my second half-marathon for a breast cancer charity in Chicago, and set a personal record at a pace of 3:48. I was shocked by what the power of my body could do. But then I burned out after completing two marathons, two half-marathons, and endless hours of intense training through 2016.

A New Journey

After teaching thousands of fitness classes and achieving personal fitness goals, I was ready for my next journey to learn the business side of fitness. I took 2017 and half of 2018 to recover my body physically, and gain strengths in two new areas of my life: mindfulness (Strength Through Stillness) and business.

In that time, I experienced management in two different types of fitness setting, boutique fitness and the standard gym setting. I also began tuning into meditation daily, and focusing on the strength in my mind I had been experiencing while running. I was ready to sit in stillness and challenge myself in a new way.

My Mindful Marathon Experience

On August 15, 2018, I took on the role of coach for the NIFS Monumental Half/Full Marathon Training Program. Day 1, one of the participants told me he had just started running, and wanted to complete a marathon. He was one of two participants to sign up for the Full Training Program, and one of the only runners who had never participated in a running event before, including 5Ks or shorter-distance races. But he was determined to go the full 26.2 miles, and I was ready to coach him every step of the way. My knowledge from past experiences and mindfulness was the approach I took into this training and journey to get him to the finish line. When times got tough, I reminded myself of my 12-week goal motto “She believed she could, so she did.”

Nestor crossed the finish line and is now a marathoner. My passion for running now holds a new place in my heart as I experienced coaching someone to achieve an amazing goal. I will never forget seeing him run through the finish line with the biggest smile as tears of happiness came running down my face, and getting the biggest hug of happiness every coach hopes for.

Interested in training for the Mini? NIFS Mini Marathon & 5K training program registration is now open!

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.

Almost five years ago, the team and I hosted the first ever powerlifting event here at NIFS. Also known as the Iron Triathlon (shirt slogan spoiler alert), the first year was a modest one with 25 athletes competing. This year, the competition registration sold out in just under three days! From our humble beginnings to this year’s event, it’s been a ride. There has been so much hard work, resulting in so many smiles and victories for both the athletes and the crew. We have learned a lot from year one to now, and we have developed from our challenges and gotten better each year.

As we near this year’s NIFS Powerlifting Competition coming up on November 10, I found myself wondering what were some of the best things that have happened in the five years of this event. Here are the five best results to come from the past five years.

Growth

As mentioned before, our first event consisted of 25 athletes who put on a great show and set the tone for years to come. The next year we doubled our registration. Obviously the word got out that the athletes, event staff, and environment were second to none. We increased again the third year and sold out the 4th and 5th annual competitions. The team and I couldn’t be prouder to provide such a great event that athletes and spectators are flocking to Indianapolis to compete in and witness.

“The competition was amazing and it was extremely smooth from setup to setup. I will definitely recommend NIFS to anyone, and the crew you had there was stellar. I’ve volunteered for a few powerlifting meets myself and I understand how exhausting just setting everything up can be. The atmosphere was great.”
—Damon Bryant

Competition

As the number of registrations rose, so did the level of competition. Athletes were coming from other states to compete, and they all brought their talents to Indy to win. We have seen Squats and Deadlifts over 700 pounds and Bench numbers surpassing the 300 and even 400-pound mark. Our first event had five female athletes competing; this year there are 22! It’s awesome to see so many strong women competing.

"I would say that this is a great first meet for any beginner powerlifter or anyone interested in pushing their body to their weightlifting limits. It gives you the chance to compete against people around your body type and ultimately see what you're made of."   
—Tyler Mullen

Comradery

One thing we hear a lot is how inclusive and supportive the environment is on event day. Even though athletes arrive to be victorious over one another, they all support and cheer on each other to do their best. I think the sport of powerlifting is just this way, but I also think the NIFS event intensifies the comradery among these athletes. It sounds corny, but there is something in the air that day, something that reinforces that it’s “WE” and not just “I.”

"I loved how encouraging everyone was. Even though it was a competition, people were constantly saying ‘you can do it’ or ‘great job’. High-fives were everywhere and it was awesome. PLUS all the free goodies—what college kid doesn’t love free stuff?"  
—Madison Stewart

Victories

One of the coolest aspects of our event is that, for many, it’s their first competition. As a non-sanctioned meet, it’s a great first step to see whether the sport of powerlifting is for you. So many first-time lifters, those who maybe once thought they couldn’t succeed in this kind of competition, have not only competed, but have taken home some hardware. There’s nothing like witnessing someone take on their fears and conquer them; it is so powerful!

"This was my first powerlifting meet, and I was a little nervous coming in not really knowing what to expect. However, EVERYONE was very nice, including the staff running the event and the competitors that were competing. After doing several powerlifting meets after this one, this one ran the smoothest and fastest by far. It was an amazing atmosphere with lots of spectators and everyone cheering you on every single lift.”
—Bailey Schober

Athletes

The amazing staff and crew are responsible for providing an energetic and smooth event, and so many thanks go out to each team over the past four years. But it’s the athletes who put on the show. I have had the great pleasure to meet and work with some pretty outstanding individuals during the past four years of this competition. These athletes work so hard for so long to put it all on the line that day, and they do such a phenomenal job. Of all the enjoyable aspects of this event, being around all these amazing athletes is by far my favorite. Having the opportunity to learn about them, maybe meet their families that day, and be able to give them that last word of encouragement before their last attempt at a PR—it lights me up! I know I speak for the entire crew that we cannot wait to get underway on November 10!

“NIFS is one of my favorite competitions each year because of the great people that make it all possible. Thank you for hosting such a great event that I look forward to returning to each year!”
—Ben Poore

So if you are interested in seeing why this event is so awesome, put it on your calendar for November 10, and witness the spectacle and a bunch of bars bending. Lifting begins at 9am, and it’s a measly $5 per person. Kids 12 and under get in free. We hope to see you all there!

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.

Have you ever woken up feeling like a truck ran you over? This might be due to an underlying illness; whether it be a cold, flu, bronchitis, or some other bug, it seems to happen to everyone at least once per year. When it comes to fitness, we sometimes have to make a choice: “Should I work out or should I rest?” The answer to this is not as cut and dried as it might seem. We’ll look at when it’s a good idea to stay home and chill and when you can just “sweat it out.”

Making the Call: Should I Cancel My Workout?

Sometimes just keeping up with your daily routines can help you feel better, especially as you move through the day. You might even pick up energy from exercise and activity instead of staying idle at home. A few guidelines dictate whether you should green-light a workout. According to experts, a major factor to consider is body temperature. Having any kind of fever is an immediate red flag, especially at more than 101 degrees. Another obvious red flag is if you are unable to keep fluids down. Anytime you are dehydrated, your body does not function at peak capacity. Here are some additional ideas to help make the decision.

Going Back to Working Out After Being Sick

When you feel like you are ready to go back to the gym, try to ease into your workout. Your body (namely your T-cells) has been fighting a battle. A quick assessment of your symptoms should give you a good indication of whether you are good to go. Temperature, fluids, and blood pressure are all surefire ways to draw that line in the sand.

How to Keep from Getting Sick Again

Finally, you should hopefully, at this point in your life, understand the importance of illness prevention—not only for you, but also for those around you. The routine of washing hands wasn’t widely practiced until about 150 years ago when a Hungarian doctor named Ignaz Semmelweis discovered that when his crew washed their hands between patients, the number of diseased and dying patients dropped off immediately. The long forgotten disease, puerperal fever (sometimes known as childbed fever) was nearly eradicated by simply implementing a hand-washing regimen. Today’s world allows almost endless opportunities to not only transmit illness, but also prevent them. Enough history lessons, though. You get the point: wash your hands often, please.

Ask for Help from the NIFS Staff

NIFS staff can help you in a number of ways, especially when deciding whether exercise is right for you when you are not feeling well. Blood pressure monitors, both electronic and manual, as well as an oxygen sensor are available to all members. A well-stocked first aid kit and a staff well versed in first aid and safety are also on your side. Always remember, your workout is important, but your health is priceless.

Muscleheads evolve (and rejoice)

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

Change is scary. Getting in a comfort zone, routine, or pattern is easy. But why is change for success so trendy nowadays? This applies to all areas of life. Change your diet habits and you start to “magically" lose weight. Change your workout routine and you start to “magically" see results. Change your spending habits and you start to “magically” save more. Change your mind and commit, and you realize change isn't scary; it’s successful.

Use Change to Make Changes

I have worked at many fitness studios and gyms, tried many fitness trends and challenges, and been given crap when I tell clients we are doing something different today. But then I explain why and it changes their minds. I'm a firm believer in giving it a chance. You can try something new, and if it doesn't work or you don't like it, we can always change it back to what it was. 

I started at NIFS not realizing how much they change the workouts to keep creating beneficial results. I was prepped to manage a typical gym where trainers just keep making you pick up the same weights, do the same motions, and make you do something you “hate” to make it seem like the workout was hard and make bank off that concept. The NIFS program changes weekly. You’re set on a four-week plan, but the staff varies your workout routine in that time by changing your sets, reps, and weights. Then by week 5, there is a new plan, new changes, new results, and new continued growth.

Here are some examples of the experiences and results you can get from working with various members of the NIFS staff:

• Take a small group training class from Mike or Alex, guiding you through this process with motivation to make it easy.
• Take a Barre class with Rachel and she uses the same concept with a gentle tone, breath cueing, and education as to why your muscles might start shaking in temporary discomfort the way they do: because they are changing; because they are growing stronger!
• Try a program challenge with Jessie, and you’ll see that the success stories of members we put up on the Brag Board who are excited to share their accomplishments are truly amazing. It's because they weren't bored doing the same thing weekly. The variety created results, change, strength, and an awesome brag-worthy story.
• Weight loss is another common goal for members, and we have a program specifically for that with Lindsey. Did you know that more than 50 percent of her day is spent with members who are accomplishing weight-loss success with her guidance? She plans fun meet-ups and gatherings so her clients don't lose track of their goals with the common "weekends don't count" excuse. 
• Thomas might arguably have the hardest job out there. "My TV channel isn't working,” or "This machine is broken,” are just a few things I have heard members say to him. Within 24 hours, I bet it has been fixed. Because Thomas cares about the members’ happiness—whether that's watching their favorite show or working out on their favorite machine—he is the handyman of the team. Feedback is his cue to grab the toolbox and take action.

Teamwork Does Make the Dream Work

With a wide variety of options, there is always something for everyone. As a team, we don't let change hold us back. We teach our clients that change creates results. We all practice change daily and are never doing the same thing at our desks, but we’re creating programs, events, or requests that will change a member’s experience to be the most beneficial. So are you ready to change your mind, change up your routine, and achieve your goals? There are endless options. Find a place to start and follow through. We are here for you! 

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.