NIFS Healthy Living Blog

Fit & Forty+ (Fabulous) Series—Getting Started

by NIFS Personal Trainer Kris Simpson

This four-part blog series looks at what happens to women as we get into our fourth decade. As you see the scale creep higher and the clothes fit tighter, you know something must be done—now!

I will include both blogs and videos, giving you information and showing you ways to become FIT and FABULOUS into your 40's and beyond. Look for each part in the series to be posted weekly each Thursday. Subscribe to our blog so you don't miss an installment!

So What's Changing?

When we hit the big 4-0 the loss of muscle and decrease in metabolism seem to go hand in hand. Of course this varies for each person but some sources claim that your metabolism can decrease by up to 5% every 10 years once you hit 40. That means you have to eat fewer and fewer calories every year just to maintain the same weight.

As you edge closer to 40, you face the realization that workouts are not something you do or don’t do; they become what you need to do. You are starting to get into your routine: family, work, and social commitments, which invade your me time. You need to carve out some time for you, but it does not need to be long hours on the treadmill.

Getting Started the Right Way

(Before starting any workout program, get a checkup from your doctor.)

Just some basics here. Get good gear: shoes, sports bra, and comfortable, breathable shorts and top. The key is your shoes; your feet need to have support for the work you will be doing. The biggest mistake I see with new clients is old, broken down, poor-fitting shoes. If you are going to be running, get running shoes. If walking, get walking shoes. If you are doing strength and interval workouts, get a shoe that allows for side movements (like a court shoe). For most who have worn high heels or tight, ill-fitting dress shoes in the name of looking fabulous, the minimal (or barefoot) shoes will not give you enough support and could lead to injuries.

Also, don’t pay top prices for shoes. Look through the clearance section and buy some that you like the look of (this is a great motivator), that feel great on your feet walking around the store (bring workout socks), and are within your budget.

Sports bras are just a necessary evil, so buy a good one! If you have a difficult time with sizes and support level, look into online companies.

Shorts and tops should be made from breathable and comfortable material to help you move through the workout without getting in the way. Plus you can get designs and colors that can encourage you to get moving. These items can be bought off the clearance racks as well.

Start with Measurements To Track Your Progress

Getting fit is a process. Changing poor habits to better ones, at times, can seem long and slow. Remember you did not gain the extra 20, 30, 40lbs in a week so you won’t lose it that fast either. By taking measurements you can gain encouragement by results, even if the scale doesn’t show it.

Watch my video now on the right way to take measurements. This is an important step in getting started so don't skip it! Tracking your progress will help you see the changes and will also keep you movitated when you need it most.

The changes you start making will need to be life-long. If you can make small modifications, it will lead you to a healthier and happier you. I look forward to challenging you in this series to be your best at 40 and beyond!

So I have a question for you: How is your “balance”? I’m not referring to your single-leg stand on the BOSU. I’m referring to the balance in your life. The juggling act of all the responsibilities and the people we are responsible for and to can be as if we upgraded from simple juggling balls to flaming knives.

Sometimes I think of that line in the movie Fight Club, when Brad Pitt’s character says to Ed Norton, “Things you own, end up owning you.” For me, it is my career that at times owns me, and tends to monopolize my focus and energy. The balance among work, rest, play, and spiritual wellness is a crucial one, and it does take some juggling at times to ensure that proper balance.

Legendary coach Dan John puts it best that if you have to work more (say, your busy time of the year), you must plan to rest more, play more, and spend more time developing spiritually (this could be religion, alone time, meditation, etc.). As you expand each facet of your life to ensure the proper balance, you too should expand. It just makes sense, doesn’t it? If you work more to complete an important project at work and increase your rest time revolving around solid sleep patterns, you will increase the benefits of great sleep. Expanding work and rest will then lead to more play time, resulting in better moods and perception.

Lastly, expanding the preceding three facets of your life will result in you spending more time expanding your spirituality. Now this is different for everybody. For me, it is alone time where I develop both personally and professionally. Or it is a long walk with my wife, Teri, and our Snorkie dog named Traveler. What is it for you? I feel to be the best “YOU” that you can be, all other facets of your life must lead you to a strong and centered spiritual sense that must involve a close relationship with the ones you love the most.

I came across a survey years ago, and if it has stuck with me for this long it is probably worth repeating. The survey polled 100 senior citizens about what they would do differently if they could do it all over again. Here were their top 3 answers:

1. Laugh more
2. Spend more time with loved ones
3. Take more risks

As you look at your current balancing act, would those three be on your list later in life? Sometimes you need reminding of what is truly important in your lives. THIS IS YOUR REMINDER! Spend time with the people you love and who love you, find a way to laugh out loud every day, and have the courage to take that risk you have been fearful to take. Create the true balance in your life. You won’t regret it.

Tony Maloney is the Fitness Center Manager and leads Group Training Sunday through Thursday. Follow Tony on Facebook at ELITE. Meet our NIFS bloggers.

The holidays are known as a time of temptation, bustling around, and busy schedules. It’s part of what makes me love the holiday season so much. Despite the cheerful feelings in the air, many times when we get busy, nutritious foods and regular exercise are the first things to go!

I can definitely relate to feeling the holiday rush and not knowing where or when to fit in my healthy lifestyle. I also know that with a little pre-planning and a conscious effort put into my food and exercise routine, I feel much happier overall and I am able to enjoy fun holiday events even more! Whether you are attending holiday parties, working long hours, or enjoying your child’s holiday performance, it’s still important to make time for health.

Here are my six tips for staying healthy during the busy holiday season.

1. Schedule the Appointment

At the end of the weekend, I like to take out my planner and write down my workouts where I have time available (in ink!). This allows me to know ahead of time I have an appointment. And just as if I were meeting with someone for business, I don’t want to miss it or be late. Looking at my time day by day, and sometimes hour by hour, makes the busy schedule seem a lot more manageable and allows me to find empty time pockets that I can fill if necessary.

2. Make It a Tradition

A couple of years ago, I signed up for my first Thanksgiving morning run and it was a blast! There were tons of crazy costumes, families, and runners of all experience levels participating. The atmosphere was so happy and inviting! Having the race to look forward to kept me on task for the month of November, as I knew I needed to stay in shape to complete the race and feel good the rest of the day. I enjoyed the race so much that I have signed up for a race every year since, and now I am getting my family involved!

3. Cook in Batches

Make batches of healthy meals and snacks at the beginning of the week so you aren't tempted by holiday treats at all times. I make this a habit even when it’s not the holiday season. It could be as simple as roasting extra veggies, cooking extra chicken or fish to throw on salads, or making sure all of your produce is clean and cut so you can grab and go at any time. Holiday treats are part of the season, so enjoy them, but don’t shape your entire holiday diet around them.

4. Combine Workout with Work

I know how it feels to have a big exam coming up that consumes every thought in my head, or extra work that needs to be completed away from the office. Having things like this on my mind have made me feel guilty about taking the time out of my schedule to get some physical activity in. Luckily, I have found a way to squeeze in some extra work while getting my exercise in. Read your notes while riding a stationary bike, running on the treadmill, or using the elliptical. It may not be your preferred mode of activity, but it is still movement. Combining the two things on your to-do list will hopefully give you a little break in your schedule so you can spend your spare time celebrating rather than at the gym.

5. Pack Your Bag

Preparing for the next day the night before helps me stay focused and not miss any appointments I may have coming up, and that includes my workout appointment with myself! I pack my entire bag the night before so I can get up early to work out before my day starts or hit the gym right after work—if you are lucky, squeeze it in during lunch! No matter what, your bag will be packed and ready to go, leaving you with no excuses.

6. Find a Workout Buddy

Having a partner in crime for any activity makes it more enjoyable, and the same is true with working out! Another option is to attend a group class. Meeting the others in the group will help hold you accountable for showing up each day. They will help motivate you during the workout, too!

If you need some extra motivation, NIFS offers Group Training classes throughout the week to keep you on track during the holidays!

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

Do Stretching Exercises

To maintain flexibility, stretching through dynamic movement patterns is ideal and can be done in a small area. Inch Worms, Knee Ups, and Jumping Jacks are all good examples of dynamic movement patterns.

Perform Simple Exercises That Use Multiple Muscle Groups

To simplify your workout, you can focus on a few great exercises that work multiple muscle groups. These exercises can range from beginner to advanced, with the functionally basic movement of sit and stand at a chair to the more challenging Burpees (add a pushup and squat jump for even more workload). The Plank exercise is also one of the best exercises for building endurance in the abs, back, core, glutes and hip flexor. To make the Plank easier add an incline or lower knees to the floor. For a greater challenge increase the period of time you hold the plank or add movement such as leg lifts or arm extensions.

Cardio Exercises at the Hotel

There are other “tools” you can use while on the go that you may not realize. For a cardio option, most hotels have a staircase. Use it! Avoid the elevator and take the stairs instead. For a challenge, run the stairs for ten minutes (and because most people use the elevator, it should be mostly empty for your use). Suitably known as a suitcase carry, your suitcase can be used for a one-sided farmer's carry walk that pinpoints your oblique (like a side plank), and a bathroom towel can be used to create an isometric static hold for countless upper-body exercises.

Whether or not you are on the go for the holidays, be sure to exercise the next time you travel; it’s easier than you think. See a health fitness specialist or personal trainer to help design a workout plan that is right for you.

Charter member Rick Hurst talks about his favorite activities at NIFS and what has kept him coming back for 25 years. Click here to watch his video.

With NIFS being located on the campus of IUPUI, it is hard not to notice the campus’s schedule and all of the students bustling between classes. Several students stop into our fitness center for advice so they can avoid the “freshman 15” or get their healthy habits back on track.

Now that school is in full swing and you have your classes and routine figured out, it is a good time to take a look at your healthy habits or areas that could use a little tweaking in the health department. I know how tough being in college can be, but it doesn’t mean that all healthy decisions have to fall to the wayside. This is a crucial time in your life when new routines are developed, so why not develop healthy habits that you will have for life?

College is a time when you go through many changes all at once, so it’s important to not only focus on putting healthy foods in your body, but also to be healthy physically, mentally, and socially, too! Not to worry; it may be challenging at times dealing with so many new things all at once, but I promise you will make it through.

You may be a new college student, in your third or fourth year of college, preparing to go to college, or helping a loved one get ready for his or her college experience. Whatever the case, these tips will help keep anyone college-bound healthy, balanced, and happy!

1. Create a Routine

Every person functions differently. Some people are planners and some people thrive on spontaneity. Whatever the case, your body needs a little bit of routine. Make sure that you are orderly with things you do each day. For example, keeping your keys, ID cards, and notebooks in the same place each day will save you the stress of searching and scrambling last minute to find these items before each class. This extra time will also allow for more “free time” when you can do spontaneous and fun things to keep your mental and social health balanced.

2. Begin with Breakfast

Breakfast is the meal that boosts your blood sugar and metabolism, and can set the tone for the entire day. Skipping breakfast can lead to moodiness, low blood sugar, and overeating later in the day. Remember that you don't have to eat "breakfast" for breakfast. If you want leftovers from the night before, go for it! The important thing is to include complex carbohydrates, lean protein, and healthy fat to increase your focus, metabolism, and energy. If you don’t want to eat in the dining hall, an easy dorm room breakfast is hot oats cooked in the community microwave topped with a dollop of nut butter and a side of fruit that you grabbed from the dining hall the night before.

3. Hydrate

Keep in mind that the calories in your drinks count toward your daily calories, too. If you are feeling thirsty, you are already dehydrated, and often thirst can be mistaken for hunger. Choose water when you can, and keep a fun water bottle or cup with you at all times to encourage drinking throughout the entire day.

4. Schedule Physical Activity and Make it FUN!

Don’t like going to the gym? You don’t have to! Since I work at NIFS you probably think I am crazy for saying that! The thing is, your body doesn’t know whether you are running inside on a treadmill or playing a game of soccer. What your body does know is it was meant to move, so schedule some fun active time in your day just like a class or appointment. Sign up for an intramural sport, try a group fitness class, join a running group, volunteer at the animal shelter to walk dogs, sign up for a dance class, and get creative! Find something you love and do it.

5. Be Prepared

Although it may be hard to pack an entire healthy meal when living in a dorm, packing a snack can be easy! Some fruits and vegetables require little to no preparation (such as apples, oranges, peaches, cherry tomatoes, and snap peas) and can be thrown into your school bag for an easy energy booster. This can lift your mood and sharpen your focus to help prevent the afternoon blues and help increase your productivity while studying. Having water and emergency snacks on hand will also make it less likely for you to reach for fast food as a regular option.

6. Indulge!

In moderation, it's okay to eat your favorite treat every once in a while. Things like ice cream, fast food, chocolate, or a special coffee drink are perfectly fine to enjoy...sometimes. It's not what you do every once in a while, it's what you do every day that makes a difference.

At NIFS we are here to help, and we couldn’t be more conveniently located for students in central Indianapolis.

We offer fun group fitness classes that are included in your membership. We have a Registered Dietitian on staff who can help you create a meal plan that will work with your campus lifestyle. And our Health and Fitness Specialists will create a workout plan for you for free.

If you have questions about student membership or any of the programs that we have available to help you live a healthy campus lifestyle please e-mail membership at membership@nifs.org.

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen.Meet our other NIFS bloggers.