NIFS Healthy Living Blog

School is in session and the six weeks of training for the NIFS Summer Showdown are complete! Participants completed a workout of “partner 100s” at the beginning of the program for time. Each pair trained with a NIFS Health and Fitness Specialist to get better at the exercises required to complete the partner 100 Summer Showdown workout. After six weeks of intense training, plenty of sweat, and just plain hard work, the teams completed the Summer Showdown workout a second time to see how their times decreased. There are no winners or losers in the Summer Showdown. Each pair competed to beat their own time…and succeeded!

Alicia Peters is in the spotlight as she shares her experience of what it was really like to train for the Summer Showdown as she prepared for her upcoming wedding!

NAME: Alicia Peters

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

I am 26, live and work in the Indianapolis area, and like to stay fit! I particularly enjoy participating in group classes at NIFS.

NIFS PROGRAM YOU PARTICIPATED IN:

Summer Showdown

WHY DID YOU JOIN THIS PROGRAM?

I was encouraged to join the program by Stephanie, who is one of my favorite staff members! I always get a good workout when I participate on her program teams. The timing was perfect because I am getting married in September and the extra motivation to get to the gym for class was helpful during these months leading up to the wedding.

SOMETHING YOU HAVE ENJOYED:

My fiancé was my partner for the Summer Showdown program, so this was something fun for
us to do together!

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I was surprised by how challenging some of the exercises were—especially the ropes/cones and the inverted TRX rows!

FAVORITE EXERCISE FROM ONE OF THE WORKOUTS?

I like the TRX suspended push-up.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR THE SUMMER SHOWDOWN?

I’ve noticed that my arms are a little more toned*!

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

Getting up at 5am for the gym is NEVER easy, but where there’s a will there’s a way!

HOW DO YOU STAY MOTIVATED?

I feel better physically and also feel more confident when I exercise.

ANY OTHER THOUGHTS YOU WISH TO SHARE:

Thank you for offering these great programs!

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

Click here to learn more about upcoming NIFS programs including our most popular holiday program Maintain Not Gain! Coming in November.

Emily has been an intern for a corporate client of NIFS. She has contributed to the success of the center, and we wish her luck as she moves on to the working world after college. Thank you for being such a great asset to the NIFS team, and for sharing your experience on our blog!

Some come to the area for a taste of Indianapolis; I came for a taste of the professional world. When I originally applied to NIFS I thought that the internship would be a great opportunity to broaden my horizons; a chance to get out of my comfort zone and to work in a different environment with different populations. NIFS accomplished that and so much more.

I did my share of weighing pros and cons when finding a challenging internship that would further my development as an exercise science major. Maybe it was the hands-on experience, maybe it was the professional development, or maybe it was simply the professionals I was able to interact with that have helped to reaffirm my choice of career path.

My internship was located at corporate client of NIFS. Working with the team was a breath of fresh air. I was not just an intern, but an employee with duties that depended on contributing to a successful team strategy. Having a strong team dynamic is crucial when hosting team-building events to promote cooperative work atmospheres. Tasks also included fitness assessments, teaching group fitness classes, and leading facility orientations.

My greatest task, however, was that of managing a Women’s Half Marathon Training Program. Throughout this program, I have been able to shed the skin of the structured classroom environment and reemerge with a more profound meaning of what being a professional entails: leadership, planning, communication, and organization. Through the training program, I came into contact with women who I coached, but who were in turn a source of motivation to me. To see and be a part of individuals’ success in achieving goals is why I am so drawn to this field.

NIFS offers so much to each intern. Through shadowing, volunteering, and specializing at one’s site, the student has a chance to explore, find their niche, and leave with a new set of goals in mind.

Although there are still classes to take and lessons to learn, working as an intern at NIFS is an experience that I will always remember and cherish.

To find out more about applying for NIFS internships click here.

Each semester, including the summer, NIFS welcomes a new class of fantastic interns to come learn what it takes to work in a fitness center. With each group that we welcome with open arms, there is a point when we must say goodbye. Our most recent group of interns is wrapping up their final presentations and parting ways with the friends, coworkers, and clients they have met along the way.

Rachel Potter interned with NIFS for three months during the summer of 2013, and although we know she has to move back to her home state of Oklahoma to begin her career, we sure will miss her! Here is her perspective about what it’s like to be an intern at NIFS.

If you had told me five years ago that I would move to Indianapolis for a three-month internship, I would have said, “NO WAY!” Having moved to Oklahoma from the San Francisco Bay area, my perspective began to change and I began to realize how open I was to exploring the rest of the country.

Coming to NIFS was one of the best decisions I could have ever made. Sure, it was tough being away from my nice, comfy bed; three months on an air mattress seemed like a great idea in the beginning. The reward is everything I learned from the experience and the confidence I have gained in the process.

I came into the internship with a strong fitness background, so I chose to work with the actively aging community, a setting way out of my comfort zone. It was tough at first knowing that I wasn’t familiar with the population and sometimes feeling like a chicken with its head cut off. I remember the first class I taught. I did about fifty things you aren’t supposed to do! Luckily, I had great instruction from my supervisor and eventually began to settle in to the site.

What was so unique about the internship at NIFS was the option to explore the different departments offered. Because NIFS encompasses multiple facets of their industry—including corporate wellness, active aging, and athletic training—I was able to shadow different areas, which allowed me to see the differences between each place. I also learned how diverse the sites were. Seeing what each position entailed helped me realize the avenues I liked and may want to pursue further and the things I would never want to do in a million years.

Having learned so much more about myself and being able to apply my education to so many different areas, I could not have asked for a better intern experience.

This blog was written by Rachel Potter, NIFS Intern and Les Mills BODYCOMBAT and BODYPUMP certified instructor.

Foam rolling is the layman’s term for self-myofascial release. What you are doing is giving your muscles and fascia (the connective tissue that runs head to toe in the body) a good massage. If you have had a deep-tissue massage, however, you know it can be painful. This is the only time in the gym that I recommend no pain, no gain. Now, that may seem masochistic, but a little discomfort on the roller can make a world of difference in how you feel as you move after a session.

How Foam Rolling Works

The rollers come in different densities, with softer being gentler. But if you want to break down tight muscles and fascia, you need to need to suck it up and take the pain. Let me explain it this way: When your muscles get stressed, they will tighten up in spots to hold on so they don’t strain or tear. Those spots limit mobility, thus decreasing your ability to move with your max range of motion. When the muscles have been stressed too much, the force will go up or down the chain into the joints (knees, hips, shoulders, etc.). Many times pain is not a result of the joint being damaged; it is from the muscles not being able to do their job.

When you roll on the roller, all those tight spots are the muscles with a little ball, so to speak, of tight fibers. When you roll over those spots, they will release. Over time, with commitment to your rolling, you will feel those spots be less tender and pain will decrease. With a muscle at full strength, you can do more with it in terms of flexibility and strength.

The Basic Foam Roller Exercise

So how is this done? Ideally the body should be warm (although you will break a sweat hitting your sore spots, I can tell you from personal experience).

1. Grab a roller to lie on. You do want to try and hit the entire body. Surprisingly, you will find other spots you did not realize were sore.
2. Move your body over the roller, avoiding bones and joints (those don’t respond to rolling).
3. Make 5 to 10 passes over a muscle (or fascia) and then move to another part of the body.

You can do this after a workout as well to enhance recovery. You may notice you are less sore than when you started—aahh, the body’s way of working things out!

This is great for the day-after muscle soreness you get from a great (or new) workout.

This blog was written by Kris Simpson, BS, ACSM-PT, HFS, and a NIFS Certified Personal Trainer. To find out more about Kris and our other NIFS bloggers click here.

Taking any class for the first time can be terribly intimidating. You aren’t quite sure where to start, where to stand, what equipment you’ll need, if you are fit enough, and so on. What was supposed to be an energizing and stress-relieving workout session is now giving you a nervous stomachache! Here are a few easy steps to ease you into your first class.

1. Introduce Yourself to the Instructor

Introduce yourself to the instructor and let him or her know it is your first class. In most cases, the instructor will probably recognize that you are new and take the first steps. But sometimes as instructors, we can get distracted. The instructor will be able to tell you exactly what equipment you will need and what to expect. Your instructor is key to making the class a success. If he knows it is your first class, he will be sure to cue extra options (both higher and lower intensity) to make sure you can work out at whatever fitness level you are currently at.

2. Meet Your Fellow Fitness Participants

Introduce yourself to someone standing next to you. Group fitness participants are generally by nature social people. The idea of running solo on a treadmill is not our idea of fun, but working out with others, being pushed and motivated by the music and the people around you? Absolutely! Your fellow classmates will have valuable information on how to handle the class, and probably the instructor. They will fill you in on all of the details the instructor left out—like how the day after your first BODYPUMP™ class, your thighs cry a little when you try to walk up the stairs! (Don’t worry, that goes away after the first few classes. You get stronger quickly!) Remember, they had a Day 1 at one point, too, and have stuck with it, so they have the inside track.

3. Try Three to Five Group Fitness Sessions

Try a class three to five times before deciding whether it’s for you. Each group fitness class has its own skill set and its own learning curve. Go in prepared to learn and try something new. For example, if you are taking a cardio class set to music (such as BODYCOMBAT™ or Step), you will have to learn the moves first before you can really rock out. To get the most out of strength-based classes (such as BODYPUMP™, Boot Camp, or other circuit style classes), you will need to learn where you are strength-wise so you can correctly choose your weight selections. These things take time and experimentation. Allow yourself the time to learn the moves ana, or Step), you will have to learn the moves first before you can rd assess your strengths before deciding whether the class is for you.

That’s it! Three easy steps and you are on your way to becoming a group fitness rock star! Check out the Group Fitness Schedule and pick a class to attend this week. Follow these three steps and soon you’ll be as confident as the other members of the class. Then one day, someone will introduce themselves to you as a new participant and you’ll have the opportunity to pay it forward!

This blog was written by Tasha Nichols, Group Fitness Manager and Program Coordinator at NIFS and a Les Mills US National Trainer. Meet our NIFS bloggers.

Do you ever stop to pay attention to your breath? Observe it now. Is it shallow? Is your inhale longer than your exhale? When we are stressed, we breathe more shallowly. When we relax, our breath deepens. What follows is a simple breathing technique that can help you lower your heart rate and manage your stress.

Get into Position

Before you begin, check your posture. Often a slumped posture makes it more difficult to breathe deeply. Sit at the edge of a chair so that you can tilt your pelvis forward to bring the natural curve into your low back. Place both feet on the floor about five or six inches apart. Bring your head back so that it is in line with your spinal column.

Doing the Deep-Breathing Exercise

This exercise is a three-part breath used often in yoga classes. Follow these steps:

1. Place one hand on your belly and one hand on your ribcage. Observe your breath and state of mind.
2. Now, begin to deepen your breath so that you feel your belly pushing out.
3. Next, feel your ribcage expand.
4. Finally, feel your collar bone lift up toward your chin. As you exhale, your collar bone lowers, your rib cage compresses, and your belly flattens.
5. Try counting the inhale and exhale to make sure they are the same length. We tend to breathe more deeply on the inhale than the exhale.
6. Breathe like this for a few minutes.
7. Now, rest your hands on your lap. Again check in with your state of mind and your breath.

 Other Benefits of Deep Breathing

According to scientific research, deep breathing not only lowers stress and blood pressure but can also affect the brain, the immune system, and digestion. You should be able to feel the effects of this practice as it triggers your parasympathetic nervous system or relaxation response. To learn more about how breathing affects your mind, body, and spirit, click here.

Practice this breathing technique at one of our many Yoga classes at NIFS! Try a class for free today by requesting a Free Class Pass here!

Blog written by Laura Haehl, Yoga Instructor at NIFS. Meet our NIFS bloggers.

The thought of completing a triathlon had been on my mind for many years before I completed my first last summer. Being a competitive distance runner for many years and having no issues riding a bicycle, this seemed like the next natural race for me to try.

The problem was that I was (arguably still am) not a swimmer! Don’t get me wrong. I could be in a pool and splash around and not drown, but swimming continuous laps using various swim strokes and drills is not my strong point athletically speaking. I should also mention that I was the only kid in my cabin at summer camp in middle school that had to wear the yellow wristband for the pool, which indicated that I could not go into the deep end based on the performance in the swim test.

Nevertheless, this was something that was on my personal bucket list and a friend finally convinced me to sign up for my first race, telling me that the swim was not that bad and that I would be fine. With some practice and a lot of help from Kris Simpson, I was able to get through my first triathlon and overcome my fear of not being able to complete the swim portion of the race.

Lessons Learned from the First Triathlon

As for the race itself, I learned a lot from it! The most important thing that I learned is to bring two water bottles. Obviously, I knew the importance of staying hydrated during the race. I just didn’t consider losing the water bottle along the way. I dropped mine after only a few miles on the bike, which caused me to have no fluid for the ride. When I came back to the transition area, I realized I didn’t have any extra there, either. Needless to say, I was pretty dehydrated going into the run.

I also learned that swimming in open water is way different than swimming in the pool. Kris told me this would be the case, and even took me out to some open water before the race to prepare me, but it took the race itself to give me a real understanding of open-water swimming. I now feel very confident about my ability to complete the swim portion of the race and know what I need to work on in the pool to help me improve with that.

Overall, I didn’t treat the triathlon any differently than any other race that I have run in the past, with the exception of having no expectations as far as time goes, which took off a lot of pressure and allowed me to enjoy the experience. I ate my typical pre-race dinner and felt the same pre-race butterflies that I always have had before a race. I would suggest to anyone holding back on completing a triathlon to give it a try and put your hesitations aside.

Your Turn to Try a Triathlon!

Now that I have completed my first triathlon and learned a lot from my experience, I am excited to help other women on the journey to complete their first triathlon. At NIFS, we offer a women-only triathlon training program geared toward women completing the Go Girl Triathlon at Eagle Creek Park. This program will give you the confidence and the tools that you need to complete the race! Sign up for the 6^th Annual Go Girl Training Program! Reach out to Kris Simpson at ksimpson@nifs.org or Stephanie Kaiser at sgreer@nifs.org with any questions. Training starts June 18th but you can still get registered!

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

Can you find two and a half hours in your weekly schedule to devote to exercise? Most adults would say NO WAY! Not with my job, running the kids around, taking care of the house, and taking care of my parents. We are all busy, but the truth is, it only takes two-and-a-half hours a week of your time to lower your risk for diseases such as cardiovascular disease, Type-2 Diabetes, and some cancers, according to the Centers for Disease Control and Prevention.

The Health Benefits of Even a Little Activity

Would you be able to complete your list of to-dos if you were dealing with a serious health condition? The same amount of activity will also help you to control your weight, improve your mental health, and increase the strength of your bones and muscles. Wouldn’t it be great to feel stronger physically and emotionally and to have more energy throughout the day? It is possible!

Take one of my clients who has a very hectic schedule himself that changes constantly, making it difficult to make it in to NIFS every day. To combat this, he has purchased a foot peddler that he keeps at his desk to sneak in some extra physical activity when he is working to keep him on track with his fitness goals.

Fitting in Small Bouts of Exercise at Work

Think about what works for your situation and how you can find the time. Another option is to take a few minutes to complete a few exercises at your desk such as an incline push-up or body-weight squat followed by a quick walk around your office space or up and down the stairwell. Other quick-fix options include parking farther away from the front door of the store or at work, or taking the stairs instead of the elevator. You can do similar activities pretty much anywhere when you have a few minutes of downtime!

Finding the time is easier than you think! Even small bouts of exercise of only 10 minutes can contribute to your weekly total. First try to find time twice a day every day to walk for just 10 minutes. You only need to find 15 times a week (twice a day plus one extra) where you have 10 minutes to spare to reach your two-and-a-half hours! You could do this on your lunch break, while you are watching your kids practice, or by waking up 10 minutes earlier. Gradually, start adding more bouts of ten-minute activities into your day where you see fit. Making this positive change will make a huge difference in your health and you will be thanking yourself later in life for your lifestyle changes today!

Take that first step towards a more active lifestyle. Put down that mouse or smart phone right now and go for a 10-minute walk!

This blog was written by Stephanie Greer, NIFS certified Health Fitness Specialist. Meet our blogging fitness specialists at the NIFS website.

Why do people fear the triathlon, or the TRI, as triathletes call it? Most of us grew up swimming, we ran around all the time, and most of us remember our first bike and the joy of having freedom. As we have grown older, we may be less active, but we surely remember these activities. A triathlon may seem intimidating, but it’s just as simple as having fun with those childhood activities.

NIFS Triathlon Training Program

Swim one day of the week, bike on another, and run on a third is the best way to describe the simplicity of triathlon training. Of course, there is a little bit more to training than that, but that is why NIFS offers triathlon training programs. Each program will get you ready for your first TRI!

• The NIFS Triathlon Training program is the oldest triathlon training program in Indianapolis, and it was started to help participants prepare for the the first Go Girl Triathlon in 2007. This is an all-female, 10-week training program beginning June 28 that meets on Tuesday evenings from 5:30p-7:30p.

NIFS tri- training program is geared to new triathletes. We cover it all! All sessions are led by a USA Triathlon Certified Coach, Kris Simpson. We go over the do’s, the don’ts, and the how’s and why’s. You will get to the starting line prepared and will have the smile of great accomplishment at the finish.

Triathlon Training Equipment

Training requirements are the following:

• A good pair of swim goggles
• Bathing suit
• Bike
• Helmet
• Good running shoes
• Most importantly, the spirit to TRI

Be sure to join Kris and Tim for triathlon training this summer! Click here to find out more  and get registered!

This blog was written by Kris Simpson, USA Triathlon Certified Coach; ACSM Certified NIFS Personal Trainer with a B.S. in Nutrition Sciences.

A Heart Attack Can Begin a Vicious Cycle of Depression and a Sedentary Lifestyle

A heart attack is a life-changing event that oftentimes occurs unexpectedly and can turn someone’s life upside-down. According to the American Heart Association, individuals are three times more likely to develop depression after a heart attack. Depression, being over cautious, or fear of another complication often leads these individuals to become sedentary. A sedentary lifestyle is dangerous because it can contribute to other health conditions such as diabetes, hypertension, high cholesterol, and obesity, to name a few. Have you or someone you know become a victim of this reoccurring trend?

Talk to Your Doctor

Ask your doctor questions about physical activity following a heart attack. Your doctor can tell you how to safely add exercise back into your daily routine. They typically recommend starting slowly with low-impact activities such as swimming, walking, or biking, and exercising for only a few minutes at a time in the beginning before building up to longer durations.

So what are you waiting for? Go talk to your doctor about rebooting your activity level! If you have been cleared to begin an exercise routine check out the NIFS Lifestyle Rx Program, which serves individuals who have been dealing with chronic health conditions. This program provides individuals with monitoring and the appropriate tools needed to be successful with their fitness goals based on their fitness level and medical conditions.

This blog was written by Stephanie Greer, HFS at NIFS and Lifestyle Rx Program Coordinator. Contact Stephanie by email.