NIFS Healthy Living Blog

Fit & Forty+ (Fabulous) Series—Eat Right to Feel Right

In this video, I have asked our resident dietitian, Angie Scheetz, to give us some tips on getting your metabolism revved up. We look at how to fuel your body in the morning as well as pre- and post-workout.

Further Nutrition Tips to Boost Metabolism

1. Eat every 4 to 5 hours. If you are eating more frequently, it makes your metabolism constantly have to work to break down fuel. This helps to keep it working optimally, as opposed to going long times in between meals.
2. Eat more nutrient-dense foods. Your body naturally burns more calories when you eat foods that are more challenging to digest. For example, an orange takes more effort from the metabolism to break down than a glass of orange juice. The more effort it takes and the longer these items stay in your body, the more calories are burned, which keeps the metabolism revved! Choose more high-fiber food more often to keep your metabolism working.
3. Drink plenty of fluid. If you get the slightest bit dehydrated, your metabolism drops by 3 percent. By making sure you are taking in plenty of fluid, especially calorie- and caffeine-free liquid, you can keep the metabolism working well. Foods high in fluid like fruits and veggies can also contribute. The best way to guarantee that you are hydrated is to check the color of your urine. After you go to the restroom for the second time during the day, it should be pale to clear.

Check out Angie’s blog on what a healthy lunch includes.

Food and Diet Myths

Lastly, Angie is going to dispel a few food and diet myths:

1. Late-night eating has to be avoided; eat no later than 7 p.m. Your metabolism does not “shut off” after 7 p.m. However, this is when most of our mindless eating occurs. Instead of reaching for the salty or sweet snacks late at night, stop and think, “Am I truly hungry?” If the answer is yes, choose a reasonable snack between 100 and 150 calories. If the answer is no, have some water or hot tea, or distract yourself by brushing your teeth, doing a crossword puzzle, or getting up and taking a lap around the house.
2. Supplements/fat burners really help you lose weight. Supplements and fat burners are not regulated by the FDA. These products can potentially be very dangerous and there is no research that supports that they work. Instead, focus on a balanced diet with exercise to get the results you want. If you want to check to see whether your current supplement has been tested, go to the U.S. Pharmacopeial Convention website to see whether it has been evaluated.
3. Women need protein only if they are body builders. Everyone requires protein after strength training, even if you are just toning up. The recommendation is 7 to 10 grams of protein within 30 to 60 minutes of the resistance training. Reach for a glass of low-fat chocolate milk, a Tablespoon of peanut butter on an apple, or a container of Greek yogurt to get in the ideal amount!
4. You cannot indulge in your favorite foods if you want to lose weight. All foods can fit into your diet if you are trying to lose weight. The key is balance. Get in your recommended servings of fruits, veggies, whole grains, lean meat, dairy, and healthy fats each day and there will be room for the occasional treat. For most women this is around 150 calories per day, and for men it is around 250 calories. Make sure to get your base needs met first and then splurge on a favorite dessert or snack. Go to Choose My Plate for a personalized plan.
5. You can never eat out if you want to lose weight. Most restaurants are attempting to offer healthier options for diners. It is up to you to choose these options! When dining out, remember to balance your plate. Half of it should be filled with fruits and non-starchy vegetables, one quarter with lean protein, and one quarter with grain and starchy veggies. This can be accomplished at all dining-out establishments. Remember portion control, too! Take some home or share with someone to keep portions in check. Use an app or website such as My Fitness Pal to look up the calories before ordering.

If you have just joined this series be sure to go back and read all the blogs. Including:

Getting Started

Foam Rolling and Increasing Your Range of Motion

Need help planning proper dietary habits into your lifestyle? Schedule a Personal Nutrition Coaching (PNC) session with Angie today!

This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. If you have questions about something in this series or would like to schedule an appointment with Kris please contact her at 317-274-3432 or email. To read more about Kris and NIFS bloggers click here.

Fit & Forty+ (Fabulous) Series—Foam Rolling and Increasing Your Range of Motion

by NIFS Personal Trainer Kris Simpson

As you reach your 40s, your body becomes less flexible, from sitting too much. Your body gets softer, from loss of muscle mass. Your weight creeps up, and your bone density drops. YIKES. Getting old stinks. But hold on, ladies: We can fight back!

Our video today shows you how to increase your range of motion (ROM) and move better. We introduce you to the foam roller, which is becoming a popular way for people to break down adhesions and sore muscles to get the muscles to fully function. The roller is a great way to start your workout.

If you can move better, the next part—adding strength—will be more effective. Here at NIFS, we can do a Functional Movement Screening (FMS) to determine your imbalances and give you exercises to help you move better.

If you want to schedule an FMS screening click here to contacted by a NIFS staff member.

In the next segment, we look into your diet with help from Angie Scheetz, our staff dietitian. We will give you challenges to improve your diet—plus a circuit to burn some serious calories!

If you missed the first blog in this series go back and read and watch our video on Getting Started.

This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. If you have questions about something in this series or would like to schedule an appointment with Kris please contact her at 317-274-3432 or email. To read more about Kris and NIFS bloggers click here.

Over the last several weeks a lot of you may have gotten
a small taste of our new movement screen. The Functional Movement Screen (FMS) will be our new way to assess movement-pattern quality. Movement training is somewhat new and looks at fundamental movements and motor control rather than isolated joint movements. Its purpose is to find dysfunctions so that they can be rectified and your chance for injury decreases.

The FMS Movement Tests

The FMS is made up of seven movement tests that can be divided into three sections. There are two tests that measure mobility, two tests that measure stability, and three tests that measure function. All of these tests coincide with each other so that we don’t miss anything. If you can move pretty well at one test, it will eventually find a restriction or asymmetry/imbalance at some point if you have any. Our job is to identify any weaknesses, limitations, imbalances, or asymmetries so that we can immediately prescribe you a corrective strategy to reduce your chance for injury and increase fitness results.

Increasing Fitness Results and Reducing Injuries

As a staff, we are always looking for ways to improve our members’ safety and training, and our effectiveness to get results. Having a reliable way to assess movement allows us to program specifically for your needs and really zero in on what you need to achieve the best results. One of the reasons people hit plateaus is because their movement restricts how much they are able to do. So the FMS helps build a functional platform so that you can first move well and then move often. Essentially, if you try and move often first before you move well, your chance for injury goes up and your chances of seeing major results go down.

Scoring the Functional Movement Screen

Each test is graded from 0 to 3. A 0 indicates that there is pain during that specific movement. A score of 1 indicates that there is a dysfunction and the chance of injury greatly increases. A score of 2 is acceptable, and a 3 is considered optimal movement. A scoring system helps know whether the program we are prescribing is working and shows you specific results. The bottom line is if you are moving better, the chances of you getting injured are going down and your ability to get results is going up.

Modifying Training Based on FMS Scores

Lastly, if there is a dysfunction present, it is our job to put you in the best possible position to succeed and to stay injury free. This means that we will modify your training to correct your dysfunction as quickly as possible so that you can get back to the things that you are used to doing, but doing them more efficiently. If you are tired of not seeing results, the path that you continually take isn’t working.

Let us help you by taking you through the FMS, taking a step back from your misguided approach, and working on the small things that will help you achieve big results. Learn more about the FMS at NIFS, and sign up today!

This blog was written by Josh Jones, MS, CSCS, USAW, FMS. Meet our NIFS bloggers.

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!

It's time to get ready for the fourth annual NIFS Slim It to Win It program! For those of you who have never participated in Slim It before, or those of you who have loved it so much in the past that you keep coming back, 2014 is your year to use this program to help reach your fat-loss goals, like so many others:

“I was told I had a pre-diabetic condition. The first year I participated in the "Slim It" program I lost 15 pounds and dropped 5 points in the BOD POD. This year I lost another 5 points.”*

***

“Christmas vacation I went a little overboard. I decided it was time to get back to it and get into shape.”

***

“I finally fit into pants I have not worn for 2 years. I also never take naps anymore. It is quite amazing what eating right and working out will do for your self-esteem.”*

***

Slim-It is a 10-week group training program and competition geared toward fat loss. The top team, top male, and top female winners receive a 3 month FREE membership to NIFS!

What Slim It to Win It Includes

The program includes the following:

• Pre and post BOD POD analysis

• Contact with Registered Dietician Angie Scheetz

• 20 group training sessions at NIFS with a Health Fitness
  Specialist geared toward weight loss

• Team relay during week five of training

• Grand Finale with food, fitness, and awards

• Weekly newsletter with helpful success tips

• Program t-shirt

A pre- and post- BOD POD test is required for each participant. Along with your pre BOD POD, you will be given a three-day food log to complete prior to your first week of training. Your coach will submit your food log to the Registered Dietician, who will give you some general feedback and tips for success. Along with this, she will contact you once during the duration of the program to check on your progress and answer any of your questions!

Important Dates

Visit the service desk between January 27 and February 6 to sign up for the program this year. There will be eight teams with a maximum of 15 people per team. Spots will fill up fast, so be sure to sign up early! Team training sessions will be twice a week beginning February 10 and ending April 18.

Don’t miss this opportunity to enjoy a fun fitness atmosphere with a group of individuals with the same goals as your own!

Visit the NIFS website for more information about all of the upcoming NIFS programs for 2014. We look forward to having you as a part of another successful program this year!

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

This blog was written by Stephanie Kaiser, NIFS Health Fitness Specialist and coordinator of the Slim It to Win It program. Meet our bloggers.

In the past decade, the half-marathon distance has grown at an extraordinary rate, almost tripling in the number of participants across the country. Although in the past few years the growth has began to slow some from the preceding rapid rate, it is the most popular road race distance for runners and walkers to complete, with 43 half-marathon distance races consuming the top 100 largest races in the country in 2012. Included in that list as the highest attended half-marathon for 2012, the Indianapolis OneAmerica 500 Festival Mini-Marathon continues to be a go-to event for runners and walkers of all abilities.

A few reasons that I believe so many people set a goal of training and completing a half-marathon is that the idea of running a half-marathon is a manageable health and fitness goal from a time commitment and physical capability standpoint. Along with this, it is an excellent challenge for those looking to improve fitness, manage weight, or just accomplish something out of their ordinary routine.

Tips for Running Your First Half-Marathon

Here are a few tips that I suggest for first-time half-marathon participants:

• Find a beginner's training plan! Starting with no base can still result in success when you follow a plan. First-time half-marathon runners should be sure to start out with lower mileage and gradually work into longer runs. This will help with confidence level initially and help prevent injuries that can occur if you start running too much too soon.
• Visit a store that can fit you for the proper pair of shoes to run in before you begin the training program. Figuring out the right pair of shoes is very important and should be done before you start a training program.
• Eat and hydrate appropriately prior to and following each training session. This will have a great impact on how you feel during all of your runs throughout the week.
• Finally, have fun with training for the race! If you are motivated and feed off of others, find a group of people you enjoy being around to train with.

Join the NIFS Mini-Marathon Training Program

Now is the time to check the half-marathon off of your bucket list and join the hundreds of thousands of people who complete half-marathons every year! The NIFS Mini-Marathon Training Program was created to offer NIFS members and local residents a training program geared toward completing the spring half-marathons. Program participants are given a training plan to follow, which prepares them to complete the Mini, the Geist Half Marathon, the Carmel Half Marathon, or a combination of the races for those looking to complete multiple races in the spring.

Each Wednesday night for the duration of the 14-week program, runners and walkers of all abilities meet with their designated pace group to complete their long run for the week. Volunteer group leaders ensure that the participants are staying on pace and are completing the designated distance for the night. The distance of the long run progresses as the weeks go on, capping out at a 12-mile long run two training sessions prior to the Mini, which leaves participants prepared to conquer the 13.1. Following each training session, recovery snacks are provided to the participants.

Click here to register for the 2014 NIFS Mini-Marathon Training Program. Starting from scratch and not sure if you are ready to complete a half-marathon? Try our 4-week training program to build your base!

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

It is hard to believe that we are wrapping up another year at NIFS! As instructors looking back over the last year, we like to think that the variety of fitness opportunities that we have offered has provided individuals with the tools needed to move forward toward reaching and surpassing their health and fitness goals. Along with the variety of group fitness classes, personal training, group training opportunities, and fitness assessments and personalized exercise programs, we offer additional special programming throughout the year to keep our members on track and motivated!

Mini-Marathon Training Program

Every year, One America 500 Festival Mini-Marathon and other spring half-marathon participants look to NIFS for their training program. NIFS offers a unique program providing pace group leaders for each training group, ranging from a 7-minute run pace, to a run-walk group, to the 16-minute walk group. You will find a group of individuals ready to train for the same goal as you within your group each Wednesday night of the program when you meet for the long run. Participants also receive a snack after they finish their run. With nearly 325 participants and leaders last year, the program proved to be a success and resulted in many happy participants crossing the finish line reaching their goals in the 2013 spring half-marathons.

Slim-It-To-Win-It

Kicking off at the right time, just after the New Year’s resolution rush has worn off and the thick of winter has settled in, NIFS rolls out the Slim-It-To-Win-It 10-week fat-loss team training program, which has proved to be a great motivator for the members to stay on track with their weight-loss goals. This year proved to be a tight competition, with 11 different teams competing for the team title. The aBENger’s claimed the title, losing an average of 2.35% body fat!

Triathlon Training Program

As the only program in the city that has been training for the Go Girl Triathlon since the very first race, NIFS spent much of the summer training women of varying abilities to complete the sprint triathlon in August at Eagle Creek Park. Twenty-five very happy women completed the race that day! The program met at NIFS, the IU Natatorium, and Eagle Creek Park on Tuesday nights to complete a weekly group workout with coaches and concluded with a post-workout snack thanks to program sponsor First Watch Daytime Cafe.

Summer Showdown

Always promising to be an excellent fitness challenge, Summer Showdown never disappoints as a challenging test for those looking for an extra push to beat the heat in the height of summer. This past year, participants completed a partner 100 workout at the beginning of the program. After 6 weeks of training two days a week with a team and coach with workouts geared toward improving performance of the challenge, the partners completed the same workout to conclude the program.

Staff Rowing Challenge

A little friendly competition never hurts anyone; it also proves to be very motivating when looking at fitness! That is how we view the annual staff rowing challenge. From November 25 to December 24, members row as many meters as they can for their team. The team that rows the most meters and the team that rows the most meters per person gets bragging rights as team champions. We are currently wrapping up this program, but it has proven to be successful as a motivating fitness competition again this year.

Maintain Not Gain

Also currently occurring as a holiday incentive program, Maintain Not Gain proves to be a popular program year in and year out as it encourages fitness and weight maintenance throughout the holiday season. The program includes weekly motivational emails, group workouts, and incentive prizes for those who maintain or lose weight upon completion of the program. With 208 participants completing the 2012–2013 programs, the group lost a total of 208 pounds over the holidays!

Les Mills Launches

Over the past year, the Les Mills classes have become increasingly popular in the fitness center. In January, April, July, and October, Les Mills launches took place in the fitness center to introduce new releases with the goal of injecting energy in the facility and to pump up the members!

NIFS Barbell Club

New this year, Josh Jones headed up the NIFS barbell club in October. The program is great for anyone who is serious about wanting to improve their power-lifting abilities. This session focused on the clean and the snatch. Participants learned the correct way to complete the exercises and saw drastic improvements in their ability to lift like the pros!

Start 2014 off right by getting involved in one of NIFS specialized programs! Mini Marathon training starts Jan 22nd! Get Registered today!

This blog was written by Stephanie Kaiser, Health Fitness Specialist at NIFS. Meet our other NIFS bloggers.

The Force-Velocity Curve

Before going into what the chains and bands do, I first have to set the groundwork and explain what the force-velocity curve is. As you see below, when force (weight lifted) increases, velocity (bar speed) decreases. So at the top where force is high and velocity is low, it is considered maximal strength. As you work down the graph, strength-speed is next. In the middle of the graph, you see power (the rate of force development, or RFD). As you continue down the graph, it becomes speed-strength and finishes with speed, where force is at its lowest and velocity is at its highest.

The reason this is important is that chains and bands give you the ability to develop explosive strength. So instead of benching with high weight and slow velocity (maximal strength), or low weight with fast velocity (speed), you can work in the middle of the graph and accelerate the bar in both the lowering and raising phases of the movement. Without the bands and chains, you have to decelerate the bar about halfway through the raising phase of a bench press, or the bar will fly out of your hands. Bands and chains ensure that you drive the bar as hard as you can, generating a high rate of force through the full range of motion (more on this below). The bottom line: Using bands and chains increases your rate of force development (RFD) and forces you to not let up after you get past your sticking point.

How Bands and Chains Work

Bands and chains do an excellent job of matching your leverage. The bar is lightest when your leverage is at its weakest, and the bar gradually increases in weight as leverage improves. Let’s break this down even further. You are getting ready to bench with 200 pounds on the bar. You add chains that each weigh 30 pounds. So now the bar total is 260 pounds. However, at the start position, half of the chains are lying on the ground, bringing you to a total of 230 pounds. As you bring the weight down to your chest, the bar gets lighter because more of the chains are lying on the ground. So when the bar is at your chest, you bring the weight down to the 200 pounds that you started with. As you press the weight up, more of the chains come off the floor, gradually increasing the bar total back to the 230 pounds at the top. This idea forces you to drive the bar out into full extension without letting up.

The Benefits of Accommodating Resistance

Bands and chains train acceleration and rate of force development, which is great for the development of power. If you are an athlete, the key to improved sport performance is producing more force in less time. This results when an athlete can absorb more force eccentrically (lowering phase), allowing you to apply higher levels of force concentrically (rising phase) in less time. Sport performance is about which athlete can absorb more force, enabling the athlete to produce more power. The biggest improvements that you will see by using this method are increased power, speed, and explosive strength.

Whether or not you are an athlete, using this method is definitely a game changer if your goal is to move a lot of weight and be explosive. I hope this post answers your questions on whether this type of training is right for you. If you are interested in trying this, be sure to ask a coach to make sure the setup is right, and always have a spotter to ensure safety.

This blog was written by Josh Jones, MS, CSCS, USAW, NIFS Athletic Department Trainer and creator of the NIFS Barbell Club. For more information contact Josh by email. Learn more about the NIFS bloggers.

Charter member Dean Behrmann talks about why he started coming to NIFS and what has kept him
coming back for 25 years. Watch his video.

Dean was also featured in a NIFS video back in 2009. Click here to watch.

It’s that time of year: the holidays are just around the corner, which means NIFS is hosting the 6^th annual Lifestyle Program Silent Auction.

The Lifestyle Program serves individuals who have a chronic condition and need extra guidance, education, and assistance with living a healthy lifestyle. This includes individuals with diabetes, cardiovascular disease, kidney disease, COPD, neurological disease, and cancer, to name a few. Members of this program are taught how to manage and prevent progression of their condition through exercise in conjunction with their physician’s recommendations. Our goal is to help participants progress to independence and maintain optimal health. Because of this program, many participants are successfully living with heart and kidney transplants, neurological disorders, and pulmonary disease.

“Being a part of this program has improved my overall health. It is a great way to start my morning by getting up and exercising, which helps me to feel good throughout the day.”

—Current Lifestyle Scholarship Participant

This auction funds the scholarship portion of the program, which allows individuals with chronic diseases or conditions in a financial hardship to work with NIFS staff members at little or no cost. This event wouldn’t be possible without the generous donations from companies and organizations on a local and national level. We want to give a HUGE shout-out and thank you to St. Elmo Steak House, Green Mountain Coffee, AMC Theatres, Indiana Repertory Theatre, Segway Tours of Indiana, Redbox, and others still coming in!

To participate and see all of the items up for auction, you can visit the auction website. Bidding opens at 8:00am on Black Friday, November 29, and closes at 8pm on December 14. Bidders who place the highest bid will win the item. Last year, the auction raised nearly $1,000 and we can’t thank those who participated enough for their kindness and generosity! We hope to make this year as successful (or more!) Let the bidding begin!

If you or someone you know might be interested in the Lifestyle Program or have any questions about the auction, please contact Stephanie at sgreer@nifs.org.

This blog was written by Stephanie Kaiser. To meet the NIFS bloggers click here.