NIFS Healthy Living Blog

So many people have been expectantly waiting for this hot summer weather to be able to get outside for their workouts. And I can tell you that I am also one of those people; but there are some dangers behind the dog days of summer that we all need to be aware of.

Taking your exercise outside is an awesome idea, but I wouldn’t cancel that gym membership so fast. Let’s take a look at both the dangers of the steamy outdoor workouts and ideas on how to stay cool.

Why Outdoor Exercise Can Be Dangerous in Hot Weather

When the temperatures and humidity rise, working out outside can become dangerous, and it can happen very quickly without anyone even realizing it. The hotter and more humid it becomes, the more you sweat, and the sweat cannot evaporate as quickly as it should. Because of this, your internal body temperature rises and can become deadly.

Some warning signs and symptoms of reaching that dangerous and potentially deadly state are weakness, dizziness, muscle cramps, confusion, headache, increased heart rate, and vomiting.

How to Keep Cool for Summer Workouts

But there are some ways that we can help ourselves during the dog days of summer if you do choose to work out outside. Take a close look at this list and consider taking these steps:

• Hydrate, Hydrate, Hydrate. Drink as much water as possible for proper hydration.
• Wear sunscreen. Lather up with sunscreen to protect your skin.
• Wear sunglasses. This important piece of equipment protects your eyes and conserves energy.
• Get the proper clothing. You want to wear light and loose, moisture-wicking clothing.
• Consume the proper nutrition. Eat a well-balanced diet, and make sure to eat something small before you head out for a long run or Bootcamp class.
• Check the air quality. This is important because it affects how you breathe. The higher the level of AQ, the harder it will be to breathe; the lower, the better. According to EPA standards, if the air quality number is over 100, it’s not good. If it’s below 100, it’s considered satisfactory air level.
• Stay out of the sun. Look for shade to work out in.
• Monitor your heart rate. If it gets too high, take a break.
• Listen to your body. If your body is telling you stop or it’s too hot, listen to it!
• Stay inside if it’s above 90. It’s better to hit the gym than to put yourself in danger.
• Bring water to your workout. Try to keep hydrating yourself as you work out; don’t wait until you are thirsty.
• Cool towels help. Take a cool, damp towel and put it over your head or around your neck.
• Wear a loose-fitting hat. Wearing a tight hat holds the heat to your head, so in order to protect yourself from the sun, wear a loose-fitting hat that allows your head to breathe.

If you do decide to work out outside in the dog days of summer, do the best you can to take the proper precautions and protect yourself from harm. Listen to your body and be sure not to over-do it!

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

NIFS Fall Half and Full Marathon Training starts August 15- November 3; Wednesdays at 6a or 6p and Saturdays at 7a for longer distances.

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

With the rapid development of technology, apps for our smartphones are grabbing our attention. In the growing world of hands and eyes being permanently glued to the cell phone, I have to admit that it’s not all bad! Some of our staff here at NIFS would add to the list of helpful apps one that could be a potential lifesaver—it’s called ICE.

An App That Gives Emergency Medical Information

ICE, which stands for “In Case of Emergency,” is a smartphone app that allows a rescuer, doctor, or first responder to access helpful emergency information. Even if the screen is locked with a security password or touch ID thumbprint, the ICE information can be accessed. This app was developed following 2005 Vodafone research, which showed that less than 25% of people have on hand any sort of details about who they would like contacted in the event of an emergency. On top of telling responders who should be contacted in an emergency, the ICE app also gives information about medical issues, diseases, allergies, and medications that an individual may be on.

ICE Helps Save a Life at NIFS

My first thought after discovering what this was all about was, “Okay, that sounds kind of cool, but that’s a lot of personal information potentially being displayed for all to see if they got ahold of my phone.” But in early February, an emergency event occurred in the NIFS fitness center.

One of our longtime members experienced a cardiac emergency while running on the treadmill. After our staff analyzed the situation and followed emergency protocol, someone saw his phone and decided to take a quick look to see whether he had the ICE app. And sure enough, when our employee swiped across the screen, the emergency information came across, making the responders aware of a previous heart condition and replaced heart valve, which in turn caused his heart to stop. Today, we can gratefully say that after CPR, shocks from the AED, and the help of EMS, this individual is living and well; hands down we can attribute part of that success to knowing his previous medical history because he had the ICE app on his smartphone.

Get the App

If you do not currently have this on your phone, I would encourage you to get it. If you have an iPhone, you can download it through the App Store, or if you are an Android user you can access it through Google Play. Allow your family to rest secure; whether or not you have a medical condition, your emergency contact info can be reached far faster with the ICE app.

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

There are so many things in life that can affect different aspects of the human body, and stress is one of the biggest! During a stressful time in life, the body can undergo several physiological changes that can be detrimental to your overall health. Though sometimes we cannot avoid certain stressors that fall into our path of life, there are some things that can be done to help you cope during those times.

What Stress Can Do to You

Let’s take a look first at how stress affects the body.

• Sleep: Stress disturbs sleep routines, typically making it hard to fall asleep as the mind wanders, tossing and turning, and constant interrupted rest.
• Upset stomach: Another effect is having a constant feeling of being queasy or nervous.
• Loss of appetite: Along with having an upset stomach, loss of appetite comes with either consistent or high levels of stress.
• Rash: Stress can cause hives, which are a type of skin rash. Be sure during stressful times to take care of your skin by washing and moisturizing.
• Change in eye pressure: When under high amounts of stress, the pressure of your eyes can change, causing something called ocular hypertension, which affects your vision.
• Increase in blood pressure: Whether it’s short-term or long-term stress, spikes in your blood pressure can be detrimental to your overall heart health.
• Increase in resting heart rate: The number of times your heart beats per minute can increase with stress levels and cause your heart to work harder than it normally would.
• Weight loss: Excessive weight loss can come with stress as your body loses its desire to eat.
• Chronic headaches: Anxiety and stress can increase the amount of headaches you get, as well as the intensity.
• Back pain: Each person holds stress in their body in different places, oftentimes residing in the back and neck muscles, making it painful to move.
• Sweating: Stress triggers sweat glands to become more active, causing you to break out in cold sweats (like you are nervous).
• Tremors: Sudden twitches or tremors can be caused by stress, resulting in the contraction or continuous spasm of the muscles.
• Bowel issues: One way or the other, bowel issues can happen when under stress.

Overcoming Stress

Now, I know that sometimes stress is out of our control, but when those times come there is something we can do about it. Exercise is one of the proven ways to keep stress levels low. If you are feeling stressed out, try coming to the gym or fitness center to workout, run or walk, do yoga, or whatever you like to do to help you decompress. 

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

In October 2014, Allison Griner decided to join Weight Watchers through her work. Her reasoning was quite simple: “They were giving a discount through my job.” That day she weighed in at 301 pounds. It wasn’t long before Allison started seeing some results and realized that exercise needed to be a part of the plan as well, so she decided to sign up for an event to keep her motivated. The first thing that came across her radar was the Fight for Air Climb, and in preparation for it she signed up for the boot camp at NIFS.

Now for anyone who doesn’t know what the FFA climb is all about, I’ll just say it’s probably one of the hardest events you could sign up for! The climb is a race up the 49 flights of stairs in the Chase Tower in downtown Indy. And if that doesn’t sound hard enough, the boot camp at NIFS is not the easiest of tasks, either! But Allison completed the boot camp amid the severe challenges of not being able to do a burpee or climb the stairs in the workouts.

It’s been over a year now that Allison has kept to her weight loss journey. She consistently follows a workout schedule, meeting her cousin at the gym, and watches what she is eating; and she combines both cardio and strength training workouts to meet her goals. Allison also has PCOS. PCOS (Polycystic Ovary Syndrome) makes losing weight a very difficult task and is linked to an increased risk for insulin resistance, type 2 diabetes, high cholesterol, high blood pressure, and heart disease. Allison has spent lots of time learning to eat right and to focus on making sure that her perspective is not on how her condition inhibits her losing weight, but rather taking the stance of, “It’s not that I can’t lose weight, I just remind myself it’s easier for me to gain weight.” Despite the odds that are against Allison, she has lost 75 pounds since October 2014!!*

Here are a few things that Allison had to say about her journey:

What has kept you consistent in making a change?

I am a very goal-oriented person, and when I see success it makes me want to keep pushing to the next level. I keep setting milestones, and once I got the eating part under control I knew that adding exercise and staying consistent with that would keep me reaching those.

What things have kept you going?

People in my life are what has kept me going! My mom, my roommate, my friends, and other family have really supported me and helped me to believe in myself. Even in times when I start to feel down, they push me to keep going. There are times that I have hit a plateau and they keep encouraging me to keep it up!

What are your secrets to success?

I forgive myself a lot. If I get down or make a mistake I forgive myself, pick up where I am, and move on. I tell myself it’s a new day and I am going to do better than I did yesterday. I am constantly trying to look forward and not backward, which I think is the key.

How has NIFS helped you to achieve your goals?

This facility is fantastic! There are so many different things to do that I never get bored. There are tons of options with weight lifting, the versatility with the track, the canal, or a treadmill. It’s impossible to not get a good workout. FFA also helped me in the beginning to realize it will take hard work, but that I am capable of doing anything I put my mind to!

What has been the hardest part of this weight-loss journey?

The hardest part is that this is a mental thing. I am always struggling to not see myself as that 300-pound girl. I am not surprised by what people say or what I see in the mirror and how much weight I have lost, because the challenge is looking in the same mirror and seeing myself as not just the big girl that I was. It’s also a struggle if I slip up and eat something I shouldn’t. I have to overcome that mentally and remind myself there will be setbacks and I will make mistakes.

What has been the biggest reward from all your hard work?

I feel better!! I was having chronic back problems when I was at my heaviest weight, and those have been nearly eliminated! The best reward is definitely how I feel.*

Anything else you want to share?

When I was at my biggest weight I always felt like I was in the way. I was never able to go out and do things with friends; my biggest fear was being in a crowd and being in the way. I would get so nervous about the idea of having to maneuver through a crowd of people. If you think that way, you can do something about it! One of the biggest changes I and others have seen through this time is my social life. I am confident to go out and be myself now!

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

Congratulations Allison on all your hard work and success! We know this journey has not been easy and it’s not over yet, but we encourage you to keep going and sharing your inspirational story!

***

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

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

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

The Question of Increased Metabolism

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

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

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

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

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

More Reasons to Work Out Early

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

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

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

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

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

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

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

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

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

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

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

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

What did you learn about yourself through running?

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

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

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

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

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

***

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

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

Weight loss tends to be one of the most controversial topics talked about, but I want to take a positive approach. With the new year right here, weight loss tops the list of many people’s New Year’s resolutions.

I would absolutely never undervalue the effort, time, energy, and commitment it takes to be successful at losing weight. Don’t let anyone lie to you; weight loss is hard and has a “whole picture” element combining exercise, clean eating, and emotional, physical and psychological battles. This is why I like to call weight loss a journey. It will not happen overnight, but I believe that everyone can succeed if they put their minds and hearts into changing their habits*.

Tips for Getting Started

I want to share five things to help you get started on your journey:

1. Make a commitment. The first step to beginning this journey is to make a commitment that you are going to hold onto. You’ve made the decision that it’s time to make a change, and now you must make a promise to yourself that you are going to stick with it.
2. Identify your habits. Take some time to think about what healthy habits you have that you want to keep and that will help you in your journey. What things will help you stick to your plan? For example, I am good at following a schedule, so if that habit will help me (like scheduling in my workouts so I am positive I will attend), I want to incorporate that into my plan. Then identify habits that are not helping you and think about how you are going to get those out of the way.
3. Come up with a plan. This doesn’t have to be something that is crazy and elaborate. Start small and come up with three action steps toward a plan. It’s always easier to stick to a plan when you have one in place before you start.
4. Find support. One of the hardest things about weight reduction is accountability. You want to be sure to find someone (family, friends, a trainer, someone else on a weight-loss journey, spouse, and so on) that you can be honest with to help keep you accountable. Much of weight-loss success comes from those supporting and encouraging someone else who is on their journey.
5. Put your plan into action. Okay, you have decided it’s time! Now that you have your plan, do something about it. Sign up for that gym membership or a 5K you have been putting off, or try a weight-loss program—whatever will motivate you to stick to it.

It’s important to remember that there will be times when you mess up. AND THAT’S OKAY! Don’t get down on yourself; get yourself back up and keep pushing through. I hope that if losing weight is one of your goals, you will take these five steps to get you going in the right direction!

Help from NIFS

Check out NIFS's all new Ramp Up to Weight Loss membership to get you going. This program offers 14-weeks of workouts with one of our certified trainers, meetings with our dietician and fitness assessments to help you plan and track your progress. Click below to learn more.

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

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

Have you ever gone into the gym and jumped right into your workout, only to notice that it took a good 20 minutes to get into it? Or how about heading out for a run without any form of warming up, and you really don’t start to feel into your rhythm until halfway through?

I know that I have experienced both of these things, and I also know the value of warming up before you begin a workout! Warming up before you start has several benefits that I will talk about, as well as giving you a few good exercises to get yourself moving.

Why Warmups Are Important

Some key benefits to getting in a warmup before you begin to lift or do cardio exercise is that it is one of the most efficient ways to avoid an injury. You want to be sure to get all parts of the body moving to keep yourself from getting hurt. Also, warming up is important if you want to be sure to get the most out of your workout by moving efficiently and reaching your peak performance.

How to Warm Up

The warmup is the prep phase of your workout. This needs to include static and dynamic movements to get the body going. You also want to be sure to incorporate some corrective exercises and foam rolling to get the blood pumping, stretch the muscles out, and make your joints more limber. Getting blood moving through the body and to the muscles will help to increase your body temperature in preparation for movement. Stretching helps to also warm up the muscles and help with making your body more stable, mobile, and flexible. And you want to be more limber so that you are more mobile when beginning exercises and explosive movements.

You might be thinking, “Okay, so what does a good dynamic, all-around warmup look like?” Here are some things that you can include into your warmup (and which take maybe just 10 minutes):

• Toe-Touch Squats
• Glute Bridges
• Bird Dogs
• Inch Worms
• Pushups
• Planks (Side Planks)
• Lunge Reaches
• RDLs
• High Knees
• Butt Kicks
• Lateral Lunges
• Side Shuffles
• Frankensteins
• Knee Hugs
• Line Jumps
• Reverse Lunges
• Body-Weight Squats
• Mini Band Steps

Maybe it’s a time thing, or maybe you just don’t like to warm up, but I want to encourage you to get yourself moving in preparation for working out and see what a difference it makes. Ask one of our Health Fitness Instructors at NIFS to show you some good exercises and come in for a free fitness assessment to get started the right way!

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

I am not someone who is really into New Year’s resolutions. I prefer to use the term “goal” when thinking about next year. When looking ahead, everyone is always trying to make some sort of health and fitness resolution (which for some is awesome and works), but we all know that come the end of February to mid-March, many have fallen off the bandwagon already.

But I feel that when we have certain goals in mind, we typically tend to stick to them more. So, if you have on your bucket list or Yearly 2016 Goals to complete a half marathon, let NIFS Mini-Marathon Training Program help keep you on track!

Running is one of the most popular fitness activities these days. With thousands of races going on around the nation each year, popularity and interest continue to grow. 2015 is killing it with weekly themed races around every corner. If you are not a runner and your 2016 goal is to start running, begin with a 5K; or if you are an experienced runner, work to increase your time in a race, or increase the distance of a run.

Top Tips for New Runners

If you are a new runner, there are some great tips put out by Runner's World to help you get started. Here are the top 10 things (with a little personal addition from me) they suggest to help:

• Buy the right pair of running shoes. It’s absolutely hands-down worth your investment!
• Be patient. Don’t freak out about getting a certain time; be patient and focus on completing the race instead of trying to set a pace that might be impossible to complete.
• Don’t forget rest days. Rest is often neglected, but it’s one of the most important aspects of staying healthy during training. Read this earlier blog on the NIFS page about the importance of recovery.
• Join a running group. This helps to keep you accountable and committed to your training plan.
• Make it a habit, even if it’s just a few minutes a day. The toughest part of any exercise routine is to stay committed. Do your best to schedule it into your day.
• Build your distance gradually. If your goal is 3 miles and you don’t currently run, take your time to build to 3 miles—it’s a process!
• Mix in some things other than running. Running exclusively can have the the opposite of the effect you want and leads to injury. Be sure to cross-train as well as do some strength training.
• Make goals that are achievable. You want to be sure to set goals that you can reach and be successful at.

TIME TO TAKE ACTION: Join the NIFS Mini-Marathon Training Program

This program is geared to help both members of NIFS and non-members complete their 5K or half marathon. Program participants are given a specific 14-week training program to follow, which will prepare you for the Mini, the Geist Half Marathon, or the Carmel Half Marathon or a combination of the races. The program is for people of all levels: walkers, joggers, and runners!

Each Wednesday night during the 14-week program, runners will complete their long-distance run with a group. There will be pace groups to help you stay on track for your goal time. Recovery snacks and drinks are provided at the end of each Wednesday training session.

REGISTER NOW! for the 2016 NIFS Mini-Marathon Training Program. We would love to have you join us!

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