NIFS Healthy Living Blog

Pre COVID, NIFS held their Annual Powerlifting Competition, putting some of the strongest individuals in the building on display. Members and nonmembers alike, come together to celebrate strength and fitness by performing three lifts with the hopes of reaching the highest total weight possible. The three lifts performed are the squat, bench press, and deadlift. Each competitor performs very well and the hard work they put in until competition day is evident.

But what is powerlifting? Sure, the deadlift, bench press, and squat give you an idea of what you do, but what is the true makeup? With all of the different varieties of resistance training and weightlifting around, powerlifting is sometimes a term that leaves people confused. Are you powerlifting or are you training for power?

If you are training for power, more than likely you are using explosive exercises that require a high degree of speed to complete. In a physics sense, power equals work divided by time. This means that a speed element is vital in the production of power. Olympic lifting utilizes this notion. The hang clean, power clean, snatch, and others require a high bar speed in order to develop the maximum amount of “power” possible. Without speed, the chances of success during these lifts are not as high.

If you compare the lifts that were performed during our powerlifting meet to the aforementioned Olympic lifts, the difference is obvious. The deadlifts, squats, and bench presses that were performed during our meet were not fast. In fact, the majority of them were slow. As long as the lift was completed with the proper form, it was a success. Speed did not play a role in the success or failure of each of those three lifts.

Although powerlifting does leave some a little confused about its definition, there is no doubt that the individuals who participate in them do possess the ability to generate a high amount of power. For these specific events, though, speed does not matter.

So the next time you set up your squat rack or load your bar for the deadlift, think: are you powerlifting, or are you training for power?

For more about the benefits of powerlifting, see this blog.

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

Being someone who loves to run, especially outside, I understand the challenge of trying to keep up my motivation during those “indoor months” that have suddenly crept upon us. As is typical for the winter season, Americans report exercising less frequently. And, just from October to November, adults who reported exercising 30 minutes, three or more days a week, drop off as much as 3 percent.

So how can we stay motivated for winter workouts? Here are a few ideas:

1. Try something new that you have been putting off. Have you ever walked by the Zumba® class and thought, “Hmm, that looks like fun. Maybe I should go in and give it a try? Nah, I’ll go outside and run instead.” Or what about that spin class that you’ve been eyeing since you started coming to the gym? Find a class or an indoor fitness challenge that you have been interested in trying and have just continued to put it off.
2. Build a personal workout calendar. With the hundreds of apps out there these days, this should be one of the easiest things to do. There are several that you can look up online, but check out the Workout Plan app if you need a good place to start. If you are a NIFS member, you can utilize our fitness assessment and exercise prescription at no additional cost. If you work out at another gym, see what services they have to offer to help you come up with a plan that’s right for you. No matter what you choose to do, have a plan in place and follow it to keep yourself on track.
3. Find activities that you enjoy. One of the keys to staying motivated throughout the winter is to find things that you enjoy doing. You have to pick things that interest you and keep you wanting to come back to the gym. Maybe there is a program that you watch on TV every Tuesday night. Try coming during that time and watching it on one of the cardio machines. Or consider a weight training program or yoga that you have been putting off all summer long.
4. Get a workout buddy. Finding someone to work out with you will really help those long winter months go by faster. If you have an accountability partner to meet you at the gym, that will help to get you there consistently.
5. Sign up for a race. There are plenty of indoor events that you can sign up for, or register for a race during the spring to keep you in check. I know there are indoor triathlons within the Midwest that are a fun challenge to try if you have never done one before. You can always sign up for a race in a warmer state as well and make a little trip out of it.
6. Try other outdoor activities. With all this being said, we don’t need to become hermits and lock ourselves indoors until May. Give some things a try that you haven’t done before, like snowshoeing, cross-country skiing, downhill skiing, and running. These things can all be just as fun if you are dressed properly!

I hope this list has given you some new ideas for exercising during these winter months! Find something to keep you motivated and continue to train hard. Don’t let yourself become one of those statistics in the study by letting exercise fall by the wayside during the cold months.

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

Have you ever considered what working with a personal trainer could do for you? Among many things, working with a personal trainer can help you to reach your goals, stay motivated, and provide you with accountability. Whether you are looking to lose weight, improve fitness, or use exercise as a way to improve your lifestyle, a personal trainer can be a great resource on your journey. We at NIFS believe that we house some of the best personal trainers around, and many of our training clients feel the same.

Read about what Bob Banta has to say about his training experiences with Kris Simpson, ACSM-CPT, here at NIFS.

Why did you decide to start personal training?

I lacked personal engagement in past efforts to get fit. Working with a personal trainer overcame that personal engagement resistance. Plus, compensating a personal trainer motivates you not to waste your time or your investment.

Something you have enjoyed:

The whole education side to learning about fitness. Kris is a great fitness educator!

Something you have learned or something that surprised you:

Over the years, once I had integrated exercise into my schedule, when I missed an exercise session, I didn’t feel right. Your body after some time begins to expect the benefits of exercise and when you don’t meet that expectation your body lets you know you are missing something.

Favorite workout from one of the training sessions?

The landmine exercise (weights on barbell that you move side-to-side with). The motion of this exercise uses lots of muscles at the same time.

What accomplishments have you achieved during your training?

I have lost over 120 pounds since I started working out with Kris several years ago*. This summer I visited Crater Lake in Oregon. It is an Alpine lake in the Cascade mountain range that formed in a volcanic caldera. I had to hike up at about 7,500 feet above sea level from the lake’s edge to the top of the caldera rim at a pretty steep ascent. My training with Kris enabled me to do the 1.2-mile vertical hike up through all the switchbacks in under 30 minutes. I passed a lot of people who underestimated how strenuous the climb is at elevation.

Tips you have learned along the way from your trainer?

Correct form matters when exercising. Exercising isn’t a quantity activity; exercising is a quality activity.

How do you stay motivated?

Regular exercise drives up your energy levels. The quality and quantity of my professional work has improved as I have gotten healthier. Bottom line: Regular exercise helps keep you happy. So staying happy is a big motivator.

Any other thoughts you wish to share:

Just want to say working with Kris as a personal trainer was, for me, a critical success factor in turning away from being unhealthy and adopting a healthier life where exercise is one of the main contributors to staying healthy. Thanks, Kris!

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

Looking to lose weight, get stronger or just feel better? Choose NIFS personal training as a way to get started with a new fitness routine, help you target a fitness achievement or simply because you love to work hard and get the best experience. Contact a trainer today about getting started. For more information on Personal Training packages visit our website.

This blog was written by Stephanie Kaiser, NIFS Health Fitness Specialist and co-coordinator of the NIFS Mini-Marathon Training Program. Meet our bloggers.

There are many benefits that come with working out in a group setting, ranging from social to helping you push through the tough parts of workouts. NIFS Group Training not only promotes this but also gives you the individualized workouts and attention that you need to reach your specific goals. Read why Maura, a longtime group training participant, chooses to participate in group training month after month.

SHARE YOUR STORY OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I used to say I worked out so I could eat whatever I wanted, but somewhere along the way that changed. Now I work out because I truly enjoy it and I feel better mentally and physically when I am consistently working out. I like a variety of workouts—strength training, running, yoga, and HIT, etc., and I love that I have so many options at NIFS.

NIFS PROGRAM YOU PARTICIPATED IN: Group Training

WHY DID YOU DECIDE TO START GROUP TRAINING?

I liked the idea of having a personal trainer, but still wanted a group setting. I attended other group fitness classes but felt like I needed a more structured program so that I’d see improvement in my overall strength and fitness.

SOMETHING YOU HAVE ENJOYED:

I love the accountability of group training. Alex is always expecting me to be there, so I can’t skip. I’ve also turned into a morning workout person. I love starting my day with my workout, as opposed to doing it after work or during lunch.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I’ve learned not to worry about a workout or the challenges it may bring because I’m stronger than I realize. I’m constantly surprised by what I’m capable of and how I improve week to week and month to month.

FAVORITE WORKOUT FROM ONE OF THE TRAINING SESSIONS?

It’s hard to pick a favorite workout; I love all of it. I’d have to say as long as it doesn’t involve rowing, the Airdyne bike, or rear foot elevated squats, I’m happy.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING?

I‘ve lost 5% body fat, from 23% to 18%, and I can finally do a few unassisted pull-ups. Overall, I’m a lot stronger*.

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

TIPS YOU HAVE LEARNED ALONG THE WAY FROM YOUR TRAINER?

1. Make sure to eat enough protein—after your workout and all day.
2. Correct form is more important than heavier weights or getting it done fast.
3. Your trainer always has a way to make something harder and more exciting.
4. Beware of the sneaky smile on your trainer’s face…you’re about to do something you never would have thought of yourself.

HOW DO YOU STAY MOTIVATED?

Seeing results motivates me! The challenge of the workout is motivating too, physically and mentally—knowing that I did it.

ANY OTHER THOUGHTS YOU WISH TO SHARE:

Group Training has been a key factor in helping me achieve my fitness goals. I feel confident that it will continue to help me progress and reach new goals in the future.

Regardless of fitness level or goals, almost every member at NIFS could benefit from Group Training or enrolling in a NIFS program. If you are interested in trying a small group training or  HIT session contact us to get started!

This blog was written by Stephanie Kaiser, NIFS Health Fitness Specialist and co-coordinator of the NIFS Mini-Marathon Training Program. Meet our bloggers.

The 2014 NIFS Go Girl Triathlon Training Program was a huge success! With 36 program participants, we had the largest training group in the history of the program! Year after year, it is one of the most rewarding experiences to be a part of at NIFS. There were numerous stories from many of the participants that we could go on and on about. Megan Hollister is a second-year training program participant who was willing to share her experience about why she enjoys participating in the training program.

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I am a registered dietitian and have belonged to NIFS for the past year. This was my second year training with NIFS for the Go Girl sprint triathlon and I absolutely love it! I’ve always been active in various sports, and tri training is a great challenge.

WHY DID YOU JOIN THIS PROGRAM?

I’m not the strongest swimmer and swimming with skilled swimmers gives me a challenge and also helps me to improve through their guidance and tips. On the flip side, I’m a strong biker and have been able to share my experiences with newer tri-athletes.

SOMETHING YOU HAVE ENJOYED:

The NIFS group feels like a team and it’s fun to train with people of all skill levels.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING THE TRAINING PROGRAM?

My goal this year was to finish in less time than I did last year. I didn’t get to compete in the race due to illness, but I know my training would have allowed me to beat last year’s time!

TIPS YOU HAVE LEARNED ALONG THE WAY?

Best tip of the summer: Put your goggles on when your face and goggles are dry to get better suction! Another tip that I found helpful is to practice where you are going to race to be prepared for race day. For example, my favorite running routes are at Eagle Creek because it simulates the race and makes your legs work on the hills.

HOW DO YOU STAY MOTIVATED?

Every week my motivation was renewed when the newsletter came out, preparing me for the upcoming team workout. During workouts teammates shouted encouraging words when cycling by, or they’d say, “I’m going to catch you!” which is enough motivation to finish with a smile.

ANY OTHER THOUGHTS YOU WISH TO SHARE:

If you’ve ever thought about doing a triathlon and are unsure if you can do it or if you’re the “right type” of person to do it, you are and you should! The first triathlon I competed in, I had no idea what I was doing, I wasn’t in the best shape, and I had no real guidance. I completed it, I felt good, and I got interested—and then I found the NIFS program. It is perfect for those just starting out or those who wish to take it to the next level. If you think you can, you definitely can. You just have to “Tri.”

To learn more about NIFS Training Programs visit our Programs page.

This blog was written by Stephanie Kaiser, Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers click here.

NIFS offers a wide variety of group fitness classes every day of the week that are innovative, fun, and make sweating a bit more enjoyable. Whether you are a group fitness “junkie” or just trying out the whole group fitness thing for the first time, here are three group fitness classes you should put on your list to check out:

1. Cycle/RPM

This heart-pumping cardio class will get you fit while sweating to the beat of powerful music. In the middle of summer, it’s often too hot or humid to safely ride your bike outdoors, while in the winter it can be too icy and cold. Indoor cycling is a great alternative. For a high-intensity workout, cycling is low-impact. Each class focuses on a combination of interval training, speed work, and hill climbs to keep you healthy, fit, and happy.

2. LES MILLS CORE

The LES MILLS CORE workout is just 30 minutes and focuses on the core (the abs, hips, butt, shoulders, and back). That means whether you are looking for a quick and effective workout or are trying to improve your performance in your other workouts, this is the group fitness class for you. While this can be an intense and challenging class, our instructors are excellent at providing exercise modifications that allow everyone in the class to be successful!

3. Yoga

We all know that stress doesn’t do anything good for our health, and one way to balance out the many stresses of life is to hit the mat and take a yoga class. The controlled stretching and breathing practiced in a yoga class allows the body to relax, which can lower your blood pressure, repair overworked muscles, and give the mind a needed break from the hustle and bustle of a regular day. Not flexible? Not a problem. Our instructors understand that everyone comes into class with his or her own “baggage” and will make necessary adjustments and provide options so that everyone can have a calming and rejuvenating yoga practice.

With numerous monthly group fitness classes at NIFS there is something for everyone. Get started and try a free class on us!

Indianapolis Attractions for Active Fun

Here are five ways for people to be active in Indianapolis this summer:

1. Indiana Pacers Bikeshare. With 250 bikes around the downtown area at your disposal, enjoy a day of physical activity and sightseeing in downtown Indianapolis by renting a bike and taking it for a spin on one of the local trails. I personally enjoy riding the Cultural Trail down to Fountain Square, among the many trail options available right downtown.
2. Rent a kayak and enjoy some time out on the water while earning some physical activity points! Kayaking is an excellent form of exercise that can be learned easily at any age and enjoyed at varying levels of fitness. If you have never been kayaking before, do not be intimidated. Kayaks are available to rent around the city, including in Eagle Creek Park.
3. Try a triathlon! Any age is a good age to try a triathlon for the first time. Here at NIFS we host a training program geared toward completing the Eagle Creek Sprint Triathlon for women both new and veteran to the sport. One of our participants was 68 years old when she completed her first triathlon with success!
4. Take your kids or grandkids to the park and play. Being active with young children is great for everyone and is an excellent way for you to sneak in some physical activity. Consider that you may not be able to keep up with all of the moves that the kids are doing and stay within your capabilities while participating in the activities that they are doing.
5. Consider training for a road race! You don’t have to be a top-notch runner to go out and try to run or walk your first 5K or marathon. NIFS is hosting a marathon training program geared toward completing the monumental marathon for those of you who have ever considered running a marathon. It is never too late to check that goal off your bucket list!

Health Tips to Keep in Mind

Being active in the outdoors during the summer adds another level of concern that you should keep in mind when selecting and preparing for your outdoor fitness activities.

1. Drink plenty of water before, during, and after your time spent outdoors. With the heat and humidity that come along with the Indiana summer, your body will lose the water that it needs at a rapid pace. Dehydration can lead to heat illnesses, so it is important to stay hydrated and drink water even if you do not feel like you are thirsty. Read more about this in our 5 Tips to Staying Hydrated While you Exercise this Summer blog.
2. Be cautious of extreme temperatures and avoid being outside for extended periods of time during these times. Hot temperatures can be dangerous, even if you are not exercising, so save your outdoor physical activities for later in the evening or earlier in the morning when the temperature is cooler and the sun is not beating down on your back.
3. Wearing clothing that is lightweight, light in color, loose fitting, and moisture wicking will help you to stay cooler in warmer conditions.
4. Apply sunscreen when you know that you will be outside. Whether you are working in the yard, walking the dog, or playing a round of golf, the sun has the same impact, so apply sunscreen to prevent damage to your skin.

This blog was written by Stephanie Kaiser, Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers click here.

NIFS Fall Marathon Training Program is August 15th-November 3rd. Get Registered Today!

Four years ago when I began applying for schools, if someone asked me what I wanted to be when I grew up, I would have laughed and said, “I have NO CLUE!” I was not sure where I wanted to go, who I wanted to be, or what type of job I could see myself in. All I knew was I wanted to be close to home. Growing up I was very family oriented, so I knew whatever college I chose needed to be close enough to come home on the weekends for family dinner.

I found the perfect one, Aurora University—small campus, small class size, with the added bonus of being only 30 minutes from home! Here I found my niche in the Fitness and Health Promotion major, understanding various levels of exercise prescription for diverse populations, and having the expertise to plan and implement prescribed exercise programs.

When my senior year rolled around, I had one last program to complete before I could hold my diploma: a 16-week internship! Completely overwhelmed at the thought, seeing that the internships I did previously were barely a month long, I spent countless hours searching for a good fit. And after 3½ years of living at home as a college student, I was finally ready to be out on my own. I wanted to challenge myself and find something completely out of my element.

When I came across NIFS, competitive was a complete understatement. I knew I would really need to step up to get accepted as an intern. But all the long hours of resume and cover letter work really paid off. Coming to NIFS was the best decision I could have made at this point in my career. Sure, it was hard for me to pack up all my belongings and live in a city by myself, but the reward was well worth it.

Wanting to find out where else my major could take me besides the personal training/coaching realm, and having a love for healthy lifestyles, I worked in the Education Services department with Angie Scheetz, RD. I did not just feel like another intern, but an employee who had my own responsibilities and tasks to contribute to the department. I worked on anything from wellness presentations and nutrition consultations to Mini Marathon training. Working with Angie I learned more than I had ever expected and was able to see how maintaining a healthy lifestyle goes hand in hand with exercising.

NIFS was different from any other internship that I have ever experienced, because there was the option to investigate the various other departments. Through shadowing and volunteering, I was able to experience just how diverse each was. Seeing what each job entailed helped to point me in the direction I wanted to go and left me with a better idea for a future career.

Although I still have a long road ahead of me in the fitness and health world, working at NIFS as an intern was a great experience that truly applied my education. I could not have asked for a better end to my senior year.

This blog was written by Alyssa Furman, NIFS intern. To find out more about the NIFS bloggers click here.

Has completing a marathon always been on your bucket list? Are you looking for a new challenge and to step up your commitment to fitness this year? You may be ready to try your first marathon! Here are 4 questions to ask yourself to determine whether you are ready:

1. Have You Run a Few Half-Marathons?

Yes: Great! You are already halfway there! You mentally know what it takes to complete long-distance runs and a training program, and you have experienced that race atmosphere and everything that goes with it. Along with this, you know the ins and outs of how to fuel, hydrate, and recover from the high-mileage training properly.

No: That is okay! Starting with a half-marathon is a great first step to getting to that first marathon. This will get your body and mind up to speed with more ease than jumping into a full marathon

2. Do You Have the Time to Dedicate to Training?

Yes…I think: Training for a marathon requires more time and energy than training for a half-marathon. To prepare to have the most successful race that you can come race day, you will need to complete some long training runs that go up to 20 or 22 miles! Depending on the speed that you are going, this can take you between 2 and 5.5 hours. Be sure that you have a day during the week that you will be able to dedicate toward this kind of training. Along with this, you will need to complete two or three additional runs or walks throughout the week, as well as complete some cross-training sessions.

No: Training for a marathon may not be in the cards for you right now. If you have a lot going on as it is and hardly find time to squeeze in a short 3- or 4-mile run or walk, completing a marathon successfully should wait until your schedule calms down.

3. Are You Motivated to Complete 26.2 Miles?

Yes: Good! This will carry you through those long runs mentally. Having the desire to get out there and train to complete the race is key to having a successful training program.

Not really: You should keep that in mind before starting to train and signing up for your first race. If you are not completely sure that you are motivated to do the race, hold off on signing up. I suggest completing a few weeks of a marathon training program to see if your motivation grows as the distances get longer. If you find yourself becoming less motivated right away, reconsider your goal and maybe stick with a half-marathon again.

4. Are You Running/Walking Consistently and with Few Injury Issues?

Yes: That is a huge plus! If you are already consistently going out for runs or walks and are not having any pains or injuries, it is safe to start ramping up your mileage slowly to prepare for the marathon.

No: Get consistent and healthy first! If you are not consistently walking or running, that is the first thing that you should do. Consider following a scaled-back training plan and start by making sure to complete 3 or 4 days of walking/running for at least a month. If this seems to be going well and you are not running into any injuries, you can start to reconsider.

If you said yes to all of these questions, it is pretty safe to say you are ready to get started on a marathon training program! If you answered a few with “no,” no worries. A marathon is still not too far out of reach. Just address the obstacles that you have and work toward resolving those!

This blog was written by Stephanie Kaiser, Fitness Center Manager and Health Fitness Specialist. To find out more about the NIFS bloggers click here.