NIFS Healthy Living Blog

A New Year is a great time to reset goals, start over, or accomplish something new. Maybe this is the first time you are getting serious about your health and you are ready to begin your fitness journey. I love the thrill of new goals being set, seeing unfamiliar faces in the gym, and fitness becoming a priority for the first time in people’s lives.

Being well into March already, the question arises: are you still on track to accomplish your goals and resolutions for 2020? Allow me to suggest some tips to help keep you on track so that when December 31^st comes around again this year, you won’t be making the same fitness goal for 2021 that you made for this year.

Tips for Accomplishing Your Fitness Goals

Many people set unrealistic goals or expect instant results. Once life gets back to the “normal” routine after the holiday season, the fitness goals once again fall on the back burner. Not this year! Here are some tips to help keep you on track all year long:

• Set weekly or monthly goals—with your end goal in sight. Write them down, hang them up where you can see them every day, and cross each off after you have accomplished it. Leave the list up with the items crossed off so that you can continue to track your progress and see your success.
• Allow for life to happen on your journey to meet your fitness goals. Some weeks are crazier than others; kids get sick or work is insanely busy. Plan that into your week and do not let it knock you completely out of your fitness routine. Find ways to get yourself to the gym during the crazy cycle of life.
• Set realistic expectations. Don’t expect to go to the gym 7 days a week. Take baby steps and make your goal to get there 2–4 days a week to start. Getting there a few times is better than not at all.
• Lack of time should not be an excuse. Everyone has 24 hours in the day, so don’t let time become a factor in not being able to make it to the gym. A 20–30-minute workout is sometimes sufficient for working toward your goal. Be efficient with the time that you do have and make the most of even 20 minutes.
• Don’t let one bad day ruin your week. Healthy fitness and nutrition choices are sometimes hard during the busy days. Tomorrow is always a new start for eating well and getting your workout in. Pick up where you know you should be and keep moving forward.
• Don't make excuses. Excuses usually start to build up toward the end of January and beginning of February for how you are unable to make it to the gym. Don’t get caught up in falling for them! Keep that New Year’s excitement going into February and March with new weekly or monthly goals to accomplish.

Get Goal-Setting Help from NIFS

If you feel like you are in a goal-setting slump, ask a NIFS health fitness instructor for ideas or tips to help you get out. Remember to keep your end goal in sight. You do not need to wait for the New Year to start a new fitness journey. Don’t be the person telling yourself, “There’s always next year”; be the person who says “I am so proud that I stuck with my routine and accomplished my goal this year!”

This blog was written by NIFS Personal Trainer Kaci Lierman. To read more about the NIFS bloggers, click here.

We’ve all done it. New lifters, old lifters—everyone has experienced that week where your normal training program just doesn’t have the same motivation for you that it did in the past. Monday is chest-tri day, Tuesday is squat, Wednesday is back-bi, so on and so forth. No one is immune to this feeling, especially if you are as religious about following your program as many of the NIFS members are.

Would You Eat the Same Food for Every Meal?

Think about it in terms of food. Do you eat the exact same thing for each meal every day of the week? Some might, but I can guarantee it’s not the most enjoyable thing in the world. However, most people approach planning meals for the week with a slight variation on the meals they prepared the week before: similar main ingredients, but maybe with a different spice or two, which will make a world of a difference. (Mmmmmm, food. I’m getting hungry, so let’s get back to training.)

But what causes this? Why do you all of a sudden just not feel like doing your program for that day or week? The most obvious answer is the fact that you may have been on this program for multiple weeks. Mentally, you are drained from the regimen, and your body is telling you that it might be time to change it up.

I think this is one of the most common training mistakes. Your body is ready for a new challenge or stimulus, but you tell yourself to suck it up and do the same program for another two months. You have seen progress that you’ve made (and recently stalled) with that program and have a hard time thinking you will find anything better. I think many individuals stick to the same program for way too long. This leads to other weeks where you just don’t feel like completing what is assigned for that day.

How to Overcome Workout Boredom

So what do you do, decide to take a week off of training? Not recommended. What I do recommend is to have what I call a wild-card week. In a wild-card week, you choose exercises that work similar movements/muscles to what your normal program targets, but with different (or more fun) exercises.

Here are four typical exercise choices with a “wild” variation to each.

Remember, your training program should be enjoyable. That is what keeps bringing you back each week. Listen to your body when it is time to switch it up and don’t be afraid to add in a wild-card week to your workouts every once in a while!

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

Hello NIFS friends! Have you noticed that your metabolism is slowing, weight is harder to keep off, or that your strength is fleeting? Well, you are not alone; many people like you struggle with these issues. Although there are quite a few reasons for people to fall behind on their goals and feel dissatisfied with their health and wellness, this blog is dedicated to simply standing up (literally) and taking on the day with the mindset that all movements matter, no matter how small.

The More You Move, the Healthier You Can Be

As kids, play and exercise were more active for many of us in the olden days. Some of us couldn’t sit still for five minutes and were constantly moving. It was part of the job! With that being said, there were some kids who ate food as if they had a hollow leg and never gained as much as an ounce of fat. It’s not challenging to correlate the links between activity, metabolism, and wellness; the more daily exercise you have in your life, the more control you can have of your overall health (and excessive sitting has many risks).

Furthermore and along the same lines, the decline of activity in our lives can almost always parallel the decline of not only health, but also muscular development, body composition and resting metabolic rate numbers, and increased chances for injury. Without a doubt, nutrition is key to improving overall body composition, but without exercise, often we see many consequences that can leave us dissatisfied with our well-being.

How to Sit Less

My challenge to you: SIT LESS. During your daily routine, try to move more and be idle less. At the gym, if you have an exercise that includes sitting, find a way to work the same muscle group standing up. An example of this would be a standing chest press on one of the dual cable cross machines. Not only are you working chest, shoulders, and triceps, but you are also developing core and balance, which might not be achieved using conventional chest press machines. This is just one example out of hundreds of exercises that can change and challenge your fitness game plan.

If you are interested in learning more about these types of exercises that can get you up and moving, contact a Health Fitness Specialist or personal trainer at NIFS. While an HFS can make your personalized workout exciting and safe, personal training can take your fitness experience to the next level with motivation and accountability. Whatever the case may be, TAKE A STAND, for your health.

Muscleheads, rejoice and evolve!

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

Of the many lessons that the recent events have provided, one that stands out to me is that anybody can be anything if they take action and pursue it. Establishing goals and setting your mind to accomplishing certain outcomes is important, don’t get me wrong, but action is what ultimately will create change in any aspect of your life.

A rather large pet peeve of mine (I know I have a few) is the behavior of being the first and loudest to complain about something and being the last to do something about it. That is not inspirational, and is a weak character trait, in my opinion. More importantly, individuals who exhibit this approach to life are usually the unhappiest. In my experiences on this planet, the happiest and most successful people are those who take action and make changes, and not excuses.

Questions for Health and Happiness

So here are some questions I feel you should ask yourself if you are currently not as happy and healthy as you hope to be, followed by actions that you can take to help right the ship and have the life you have always dreamed of having.

Question: Are you tired most days?

ACTION: Get more sleep! Turn off the TV and tablets and aim for 7 to 8 hours of good sleep every night (including the weekends).

Question: Are you hungry?

ACTION: Eat real food! Enjoy food that is close to its source and is nutrient dense, not calorie dense.

Question: Are you stressed out?

ACTION: Plan better, implement strong time-management strategies, and devote 80% of your energy toward the top 20% of what is most important to you.

Question: Are you unhappy with your current body composition?

ACTION: See the second ACTION and exercise! Eat the majority of your calories from lean protein foods and vegetables, eat slowly, and remove processed items from your menu. Move every day for at least 30 minutes at moderate intensity, lift heavy things, and sprint once in a while. Keep it simple, and keep it consistent!

Question: Do you say to yourself “I don’t have enough time to be happy and healthy”?

ACTION: Get up early! Stop hitting the snooze button and hit the floor running! There are 24 hours in a day; subtract 8 hours of sleep and 8 hours of work and you have 8 hours remaining. That is a lot of time to prep food, work out, read, spend time with your family, improve your home, and improve yourself. You can get a lot done in 8 hours if you take ACTION and not find ways to waste it.

Question: Are you unhappy in your relationships?

ACTION: First of all, change your circle and remove those who are toxic to you and your life. Second, make more deposits in the emotional bank accounts of those strong and positive relationships and stop withdrawing from them. Examples of withdrawals from these accounts are being untruthful, being late, insults, being undependable, and being hateful. Deposits are going out of your way to show someone you care, sharing, inspiring, and spending time with them. Building powerful relationships in your life is very important, so keep a surplus in those emotional bank accounts.

Question: Do you have a negative attitude about most things?

ACTION: Develop a positive and dynamic mindset as opposed to a fixed mindset. In a recent blog, I stressed the importance of mindset as it relates to change. If your unconscious story is a negative one, filled with self-pity and excuses for things being the way that they are, your conscious mind will simply carry out that negative story. Dive deep and analyze your story through journaling, counseling, and other strategies to write a more positive story of yourself and rid yourself of self-imposed perceptions that are holding you back.

Question: Are you ready for a change?

ACTION: Stop talking about it, and take ACTION!

Time to Do Something for Your Health and Fitness

So here’s the bottom line: To create change, you have to get up and take ACTION to get it done! No more talking about it; it’s time to do something about it. If health and fitness is an item on your action list, contact one of our outstanding instructors here at NIFS to help guide your way with an assessment and a personal fitness program and take ACTION toward a healthier, more fulfilling life.

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.

If you take a few minutes to google the various types of fitness training out there, you will come up with a list of about 10 different ones, and then 10 more different variations of each of those. And each year more and more “fitness trends” come out, making it quite confusing for the consumer as to what to choose and where to start. It can be confusing and even frustrating choosing what is right for you and your body.

And to take it a step further, maybe the results you want that you aren’t getting are because you need to try something different. Maybe that different thing does not have to be some crazy, drastic change in gyms, your diet, or everything in your life. In fact, maybe it’s just a workout style that suits you better. Each product you see today—like CrossFit, Orangetheory, and Dailey Method to name a few—all follow a specific training method. And what works for one person doesn’t always work for the next.

I have narrowed it down to five categories of training methods, so let’s take a look at what each one is, and I’ll help you narrow down your focus.

Circuit Training

High intensity–style workouts that incorporate both aerobic exercise and strength training. These circuit workouts can be done with or without equipment.

• Target: Building strength and muscular endurance. These workouts tend to keep you on the higher end of your heart rate zones and are usually designed in stations for time, with little to no rest in-between.
• Goals: The circuit training method of exercise is good for those people who are looking for weight loss, are in a time crunch, or are looking for overall general fitness, a total-body workout, and toning. Many say this is where you get the most bang for your buck because you can get the results you are looking for in less time.

Aerobic Training

This type of training is generally summarized as meaning “with oxygen” or cardio training.

• Target: These workouts tend to target the cardiovascular system, mainly the heart and lungs. In most cases it’s associated with running, biking, swimming, jumprope, step class, and other cardio-based exercises. This style of training helps to increase your cardiovascular endurance and open the gap in your heart rate zones.
• Goals: The aerobic training style is good for those looking to lose weight, for specific training programs like marathons, for athletes looking to increase performance and endurance as well as recover appropriately, and for those trying to reduce the risk of chronic illness like obesity, heart disease, and diabetes.

Heart Rate Training

This type of training is specific to each individual and their personal zones. You can read more here about HR training, but this training method is focused in on zones like fat burn, cardiovascular endurance, peak performance, and recovery. In many cases, HR training is viewed as the all-around best training method there is.

• Target: Heart rate training helps to increase endurance and sustainability in workouts by allowing you to peak and recover in a way that is specific to your body. Training zones are identified by doing a VO2 test.
• Goals: For anyone and everyone! Typically people training for endurance races like Spartans or marathons, or athletes honing in on max results and recovery, for the person who is totally burnt out after each workout, and all the way to people who are on medications that affect their heart rate.
  

Flexibility Training

Contrary to what I know everyone is thinking, it’s not just yoga! Forget the general stereotype of moms walking into the gym with lattes, flip-flops, and their yoga mat; this training style is probably the most important, yet the most neglected. It incorporates corrective exercises, stretching (both static and dynamic), and movements from head to toe.

• Target: To improve flexibility, mobility, range of motion, balance, and better posture.
• Goals: Another method of training that is for everyone! If you are not a yoga person, it’s time to start! Yoga folks, dancers, runners, meatheads: this is for you, too! Flexibility training is for every single person who wants to enhance their training in any way.

Strength Training

Strength training typically is done with heavy weight but can be done with lighter ones as well. This style of training is directly associated with Newton’s law: mass x acceleration = force.

• Target: To increase muscle strength.
• Goals: Perfect for those looking to put on mass; can be good for those who don’t have a bunch of time to train; also good if you desire to move heavy things.

What should you do from here? If you are stuck in a rut or want to find the method that is going to be most effective for you, take some time to define your goals, figure out what is realistic for you, and take into consideration your past exercise experience. All these things play into what will work as well as what you like to do while in the gym.

This blog was written by Amanda Bireline, BS, CPT. To find out more about the NIFS bloggers, click here.

As the new year is here, we start forming new goals for the next. I would like to share a story of a member who has worked incredibly hard through 2015 and 2016, has crushed all of the weight loss and fitness goals that he set and then some, and who has transformed himself completely in front of everyone who has seen him.

Cody Hunter joined NIFS two years ago in 2014, with overall goals of losing some weight, being healthier, looking more fit, and feeling better about himself. When Cody started working out at NIFS, he weighed close to 290 pounds. His current weight is in the 190s, and his most recent BOD POD has shown him down to 7% body fat*! Cody has proven to all of us how goal-setting and turning fitness into a lifestyle, rather than a chore, can be not only attainable, but also rewarding! Read below for Cody’s thoughts on his own journey, as well as tips if you are just starting out or need some motivation for your own.
 *individual results vary, and are not guaranteed.

How did you get started on your fitness journey?

When I was in high school and during my youth I was always on the bigger side. I played offensive and defensive line in football and that meant that I was a bigger player as well. Throughout the first part of my college career I ballooned to my biggest point. I just got to a point where enough was enough and decided to start my journey. I knew that I could be a better person if I was happier with myself in my own body.

What was your exercise regimen when you first started out?

When I started I was working out 5–7 days a week, working on my cardio and lifting. I would play a lot of basketball and then lift afterwards.

Did you make any nutritional changes? If so, what was your game plan?

When I first started working out I was stricter with my diet than in the past, but not as much as I should have been. I decided that I would drop all sweets, soda, and junk food. After making these changes and really focusing on fueling my body with the correct food and nutrients, my weight started to fall off.

How did you maintain these habits? Did you have any struggles along the way?

After going as long as I did without sweets, it was fairly easy for me to keep on a fairly regimented diet. I saw the results and knew that if I kept doing what I had been doing, I would only get better. I definitely had struggles. Everyone has the cravings for sweets, but I just knew that if I stayed strong and made the right choices, good things would happen.

Did you have any help with accountability (family, friends, etc.)?

My family, friends, and coworkers were all very helpful with keeping me in line with my regimen. At family get-togethers my mom would always make sure that the sweet was something that I didn’t really care for, so there was no temptation for me to have any. My friends and coworkers would do their best not to eat anything bad around me, to not make me feel left out or tempted to break my diet.

Have you conquered any specific goals since you started your fitness journey?

My first goal was to run a 5K. I accomplished that, and then I was talked into signing up for the Mini-Marathon. I trained a lot for that and was able to complete that as well. Over time I have done three half marathons in total and I have dropped about a half an hour on my time since my first one.

What are your current goals to help stay motivated?

I have been doing CrossFit training for about 4 months now and it has been really great. I wanted to have something that would present me with constant new goals and challenges; something that would really get me into the best shape of my life.

What advice do you have for anyone out there who might feel like they are ready to make that change?

My advice would be to just do it! I had many days where I felt that I just couldn’t keep going or that I wasn’t really seeing any real results. I just kept going and kept moving forward, trusting that hard work and sacrifice would pay off. My life has never been better and I have never felt healthier than I do now.

***

If you are looking to just do it and begin making that change in your life, make an appointment with a NIFS trainer for a free fitness assessment to help guide you in making your goals. Or, check out NIFS Ramp Up to Weight Loss Program to help you get started!

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

Nothing sounds more dreadful to me than putting on my suit to jump into the pool to do some lap swimming on a sub-20-degree winter day (unless, of course, it’s a belly-smacker challenge—then I’m in!). But with the vast benefits that come from swimming, the draw tends to be a little bit enticing (and here are some ideas for finding motivation to swim). When you are looking for what to do with your workouts over the off season, consider giving swimming a try.

Benefits of Swimming

Swimming can offer more benefits than I have time to list, but let’s take a look at what I think the top 6 are. And if swimming really isn’t your thing, keep on reading; I’ll share some other pool workout ideas that don’t involve lap swimming.

1. Builds endurance, strength, and cardiovascular fitness. Considered to be one of the greatest total-body workouts, swimming covers pretty much all the basics that you might want in a workout.
2. Helps build bone mass and tone muscles. While many think that because swimming is non-weight-bearing, bone density cannot increase, studies have shown differently. Swimming also helps to tone muscles of the body just like strength training does.
3. Gets heart rate up without the impact on the joints. Most exercises that are cardio based like running and biking take some serious impact on the joints. “Taking the weight off” in the pool allows you to get the blood flowing through your body without the impact from your body that you get from other cardiovascular exercise methods.
4. Aids in flexibility. With the repetitive stretching that takes place in the different swimming strokes, you can increase flexibility through swimming laps on a regular basis.
5. Promotes high caloric burn. Depending on the intensity, duration, and stroke, swimming can burn equal to or more calories than going for a run.
6. Good for the psyche. Like all exercise, swimming releases endorphins into your body, which bring those feel-good emotions. With the stretching that takes place during the strokes along with the rhythmic breathing, swimming can actually help you to relax.

Natatorium Lap Swimming is Now Included in Your NIFS Membership*!

Other Water Workouts

Maybe you never really learned how to swim, or the water intimidates you. Don’t worry; there are plenty of other water exercises that you can do to get yourself into the pool and comfortable in the water without sacrificing a good workout. To name a few, you can try water aerobics, treading water, step in water (this is like a step class where risers are put into the bottom of the pool), aqua jogging, lap walking, and shallow-water runs.

Take some time to explore the Natatorium pool! NIFS now offers unlimited use of lap swimming at the IUPUI Natatorium (*eligible members only, see details). See the NIFS service desk to get started, and take your off-season training to a new level!

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

New year? Yes. Weight-loss goal? Yep. Team competition? Sign me up! It’s time to get ready for our 7^th annual team weight-loss competition, Slim It to Win It! If you are looking for an opportunity to participate in team training that provides accountability, nutritional guidance, and an uplifting environment that is designed to help you succeed, this may be your thing!

Slim It to Win It Details

Slim It is an 8-week group training program geared toward seeing you be successful in fat loss. Throughout the eight weeks of training, you will experience what we hope to be a transformational period. Check out the program details:

• 8 total weeks of group training.
• Training dates: February 5 to April 1.
• 16 scheduled 60-minute workout sessions per week with a NIFS coach.
• Must attend 14 out of 16 group training sessions to be eligible for prizes, track your food in MyFitnessPal, and complete both the pre- and post-competition BodPods.
• Nutritional guidance through tips, recipes, food tracking, and meal-planning suggestions.
• Teams of 10 people (up to 4 of whom can be guests to NIFS).
• Group camaraderie and motivation.
• Pre- and post-competition BodPod assessments included.
• Accountability through encouraging, fun, and safe team training!
• Two participants will be randomly selected to use, at no cost, the My Nutrition Coach app.

Sign Me Up!

Here are the details of how to get registered:

• Come to the NIFS service desk between January 14 and 28 to register, or call 317-274-3432, ext. 216.
• Fee is $40 for NIFS members (fee will be waived if you get a nonmember to register also!) and $185 for guests—this includes full membership access for the duration of the program.
• Upon payment you will receive a label to place your name on the signup board with your preferred coach and training times. SPACE IS LIMITED SO REGISTER EARLY.
• Schedule your pre- BodPod with a NIFS trainer between January 29 and February 4.
• Training begins the week of February 5 and runs through April 1.
• Post BodPod assessment will take place April 2–8.
• Grand finale: April 10.

Prizes! Who Doesn’t Love Prizes?

The team that loses the highest average percentage of body fat will win the Slim It to Win It competition! Winners will receive three months of free membership upon eligibility above. Also, the top male and female losers will win three months of free membership to NIFS. And lastly, runner-up male and female top losers will receive two months of free Personal Nutrition Coaching with NIFS Registered Dietician Angie Mitchell.

We look forward to walking with you on this journey for 2017!

For more information, visit nifs.org or contact Amanda Bireline or call the service desk at 317-274-3432, ext. 216.

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

January’s group fitness class of the month is Les Mills BODYPUMP®. This class may be one of the most popular, if not the most well-attended group exercise classes offered at most fitness centers. And the cool thing about it, no matter where or which BODYPUMP® class you decide to take, it will be the same across the nation. So let’s take a deeper look into BODYPUMP®, what it’s composed of, what to expect when you show up for a class, and what a study found about the class.

The Facts

If you are looking to tone up and strengthen your body from top to bottom (no pun intended) in a group training setting, BODYPUMP® may be just the thing you are looking for.

• Light to moderate weights with very high reps—complete about 800 reps of exercises
• 60 minutes works all major muscle groups
• Total-body workout
• Uses “The Rep Effect”
• Adaptable to all fitness levels
• Burns between 500–1,000 calories
• Music, social interaction, and fun environment
• Increase core strength and bone health
• Incorporates the following exercises: squats, chest press, dead row, clean and press, press pullover combo, lunges, and reverse curl

#BODYPUMP100 Launch is coming! 14.JAN. 17! Reserve your spot today(not required but recommended)!

What the Study Says

This study was conducted by several researchers at Sao Paulo University in Brazil and was published in the Journal of Strength and Conditioning Research; it was done to see the actual effectiveness of the BODYPUMP® program. Women participated for 12 weeks, taking classes twice a week, and tested both before and after. Here are some of the results:

• 33% improvement in 1RM for squat strength
• Increased isotonic strength (muscle tone)
• Lower heart rate
• Lower blood lactate
• Improved neuromuscular efficiency
• Effective at increasing muscular strength and endurance
• Developed efficiency in movement

With all of these things coming out of a workout that’s just 60 minutes, I would say it’s worth your time! NIFS offers BODYPUMP® classes 12 different times during the week (see the group fitness schedule for times), so next time you are in, grab a bar and some weights, and jump in!

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