NIFS Healthy Living Blog

Often I ask my clients or athletes why they exercise. The most common answers that I get from them are “because I want to look better” or “for good health,” which are great reasons for sure. But what if I told you that exercise helps one of the most important organs in your body that doesn’t include any visible muscle: the brain.

The Effects of Exercise

I like to think that seeing physical changes are the only side-effects of exercise, but the main benefit is that with exercise you can improve memory retention, create new neurons, and essentially become smarter.

Increasing Neurotransmitters for Connections and Learning

Exercise contributes to many factors that help improve brain health. When you exercise you don’t think about this, but it increases your BDNF (brain-derived neurotrophic factor) levels. This neurotransmitter is responsible for many things in the brain, but I will list only a couple. BDNF is like fertilizer to neurons, which helps then grow. The more neurons you have, the higher your potential to make connections and learn new things. What BDNF also does is helps protect the neurons against cell death.

Increasing Glucose for Fuel and Learning

When you exercise, your muscles release IGF-1 (insulin-like growth factor) because your body needs fuel (glucose) to maintain that activity. In the brain, though, glucose is the main source of fuel. Some studies have shown that when IGF-1 is in the brain, it works with BDNF to increase learning instead of being used for fuel.

Increasing Growth Factor for New Brain Cells

The last benefit I will talk about is how exercise helps improve FGF-2 (fibro-blast growth factor). When you exercise, this is also transported to the brain and works together with BDNF to help with neurogenesis (growth of new cells). This has many benefits, such as new stem cells that can be used to learn new things as well as help with memory retention and reducing memory loss.

Learn More at NIFS

This is a very broad description of what goes on in your brain when you exercise and how exercise helps brain health. If you would like to learn a little more about this, I am happy to explain more in detail about the process that occurs in the brain. You can email me at pmendez@nifs.org.

This blog was written by Pedro Mendez, CSCS, FMS, Health/Fitness Instructor and Strength Coach at NIFS. To learn more about the NIFS bloggers, click here.

Seriously. Stop and take a breath. Don’t judge your technique, just breathe in and out. Failure to do both in and out will likely result in you fainting, and the ERs and urgent care centers have enough to do without you coming in with a cut forehead requiring stitches.

Take 5: A Relaxation Exercise

Hold your left hand palm facing up with your fingers slightly spread apart. Place the tip of the index finger of your other hand at the base of the left palm in the slot between the fat pads of the thumb and little finger.

To begin this short exercise, exhale; then as you inhale, let your index finger trace the length of your thumb. When you reach the tip of your thumb, retrace the length of your thumb as you exhale until you return to your starting point. Repeat this exercise for each finger.

If you chose to, you can reverse hand positions and repeat the exercise with your left index finger tracing the fingers of your right hand.

This exercise is short but a powerful way to calm down the fight/flight nerves and bring back physical and mental balance.

Breathwork

There hundreds of breathing techniques to explore and thousands of books written on the subject, going into great detail about what happens when you focus on your breath. I believe it is important and should be explored by anyone who wants to improve their health and wellness. That depth is well beyond the intent of this blog. However, here are some breathing patterns to try.

• Box breathing: Inhale for a 4-count, hold for a 4-count, exhale for a 4-count, hold for a 4-count, repeat. This technique is used by the military to calm soldiers before shooting drills and live action.
• 4 In, 6 Out: No holds, just simple in/out with a slightly longer exhale.
• 4 In, 6 Hold, and 7 Exhale: This is the beginning of longer holds and exhales.
• Focus breathing: Simply watch and follow the breath as it moves in and out. No judgment; just follow. This is the foundation of basic meditation practices.

Finding Balance

We all go through our fair share of stressful situations.  It's how you handle them that will help you maintain a healthy outlook . Use these techniques to find your own “life jacket,” a complement to the exercise ideas and nutritional information that NIFS provides. I hope it helps you find your breath, tone down the negative energy, broaden your perspective for your own mental and physical health, and perhaps help others as we go through together.

Your inner peace is your personal power. Therefore,

Peace and Power,
Rick

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

As many of us are confronted with the decision of whether to send our children back to school or continue with online learning, we are faced with many questions that we had never had to ask ourselves before. Breakfast, lunch, and often snacks are mainly consumed during these hours at school, so as we continue to see Indiana trying to return to normal and reopen, we might need to tailor our eating habits to ensure we are not risking unnecessary exposure to COVID-19 when refueling our bodies throughout the day. These ideas also work for adults who are returning to the workplace or have already returned to the workplace.

Keep in mind, you want each meal to be comprised of plenty of fruits and veggies (half of your plate), while one quarter of your plate is filled with a protein, and the remaining quarter is filled with a minimally processed grain like brown rice or whole-wheat pasta. Make sure to use leftovers to make the next day’s meal prep easy—think large-batch cooking. Snacks should have a protein (such as nuts, peanut butter, etc.) along with a high-fiber carbohydrate like a piece of fruit (think banana or apple) to keep you feeling satisfied throughout the day.

Tips for Safe Eating at Schools and Work

Here are some actions to consider when eating meals at work or school amid a pandemic:

• Cut back on items that require heating up in the microwave to avoid touching a community microwave.
• Use a thermos if you would like to take hot items (such as coffee or soup).
• Pack a bottle of water (drinking fountains are likely to be closed).
• Practice “hands-free” snacking. An example for kids: toothpicks already placed into small sandwich squares that they can pick up like an hors d’oeuvre makes for a fun and safe way to eat finger foods!
• Use packaging to avoid touching food prior to ingesting food items.
• Practice good hand hygiene. Scrub with soap and water for a minimum of 20 seconds and don’t touch other items prior to eating.
• Bring your own utensils, napkins, and condiments.
• Vary the times you visit the cafeteria if possible to avoid high-traffic times.
• Keep your mask on as long as possible and try to sit at least 6 feet apart.

Meal and Snack Ideas

Take a look at some of these meal and snack ideas and give them a try. Keep in mind that these are suggestions, and I hope they provide inspiration. Although they don’t cut out your risk 100 percent, every little bit helps during this crazy time.

Breakfast Ideas

• Smoothie: 1-2 cups of frozen fruit, a handful of leafy greens, a spoonful of peanut butter, and milk of your choice blended to your preferred consistency. Pack in a thermos and bring your own straw.
• A banana and a squeezable almond butter packet (such as Justin’s).
• Overnight oats: soak rolled oats in milk in the fridge overnight with a dollop of peanut butter. Add fresh or frozen fruit on top. Eat cold or throw in the microwave before leaving the house (it retains heat well!).

Lunch Ideas

• Sandwiches on whole-wheat bread: wrap in parchment paper to avoid touching the sandwich when eating it. Skip the deli meats and try to load up on colorful and crunchy veggies with hummus in this option.
• Pasta salad: bring your own utensils. Make a big batch of whole-wheat pasta and sautéed veggies and toss with balsamic vinegar and olive oil in the morning. Toss in a can of pinto beans or a handful of pine nuts for an easy protein.
• Spinach salad: top with carrots, cherry tomatoes, walnuts, and chickpeas. Toss dressing on at lunch.

Snacks and Sides Ideas

• Squeezable applesauce pouches
• Larabars
• Mamma Chia Squeeze pouch
• Yogurt with a banana—I love the Silk soy yogurt for a dairy-free option
• Individual bags of prepopped popcorn (try pouring it into your mouth straight from the bag—it might not look graceful at times, but it keeps your fingers out of your mouth!)
• Precut fruit salad (apples, strawberries, blueberries, etc.)
• Precut/bite-sized carrots, cucumber, and celery that you can easily stab with a fork or toothpick and dip into a little hummus

***

While this is not an easy time for anyone, trying to keep up your routine in eating habits is important so that your body is properly fueled and healthy. Best of luck this year, and stay healthy!

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

The uncertainty of the last few months has taken a toll both mentally and physically on everyone. Many people did not have access to gyms and instead did at-home bodyweight workouts or virtual workouts—or did nothing at all. As time has passed, we are now returning to gyms and everyday normal lives. Returning to play and activity must be done in a strategic way. Going all out upon return can lead to many detrimental effects on the body. Making sure to take proper steps back into working out is vital to your body and your overall health. Sleep paired with hydration and a balanced diet will aid in the process of coming back stronger and more efficient. Taking a slow approach will also allow your body to get acclimated much more easily and quickly.

Safely Returning to Activities

You should return to play and activity with moderation. Jumping right back into the gym 5-6 times a week will lead to overtraining and other soft-tissue injuries. Trying to max out upon return after not lifting heavy weights is another challenge that will lead to injury or worse. Gradually getting back into the swing of things is the way to go, and will lead to the safest and most effective return.

Starting with bodyweight exercises and lighter weight is a great way to return. Focusing on form and taking the time to relearn movement patterns is another safe, effective tool to use. This is a great time to identify other imbalances you might have neglected before, or things that were brought about by the pandemic. Giving you the best possible options will not only help with longevity, but will also help with overall quality of life. 

There Is No Rush to the Finish Line

During lockdown, your focus should have been on trying to maintain a healthy, balanced diet and staying as physically active as you possibly could. I know times were hard and days were long, but it shouldn’t have derailed all the hard work you put in before the pandemic hit. That is why it is essential to take proper steps to gradually get back and acclimated to the weight room. Continue to set goals. Keep them within reason. There is no rush in achieving them. Staying healthy and creating longevity is the name of the game.

If your numbers are way down since the pandemic, trust that the process will lead you right back where you were and beyond. Find alternatives and alternative exercises that will gradually get you back into the swing of things. For example, if you love the squat, find other squat variations that will keep you healthy as you gradually work your way back to heavy squatting. Goblet squats are a great alternative. Cyclist squats are another great tool for developing the quadriceps. Utilize the TRX; it is a great functional piece that will aid in your return to play and activity.

Enjoy Being Back Outdoors and at the Gym

Staying healthy during this time is the ultimate goal. Doing it safely and properly is the way to go. Utilize your trainers and dietitians to help you on your journey. Never hesitate to ask professionals for advice on returning to the gym. We love seeing you back as much as you love being back. Continuing to practice safe and effective training methods with proper sleep and nutrition will make for a great rest of the year!

This blog was written by Jason Quarles, IUPUI Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Last time, I covered a few of the benefits of building your aerobic base:

• Ability to recover more quickly between bouts of high-intensity exercise
• Ability to sustain higher-threshold movements for longer (think being able to hit more heavy singles on bench or deadlift with the same rest)
• Ability to handle more acute rises in training volume
• More efficiency, as you’re able to remain in an aerobic state for energy for longer periods (before resorting to another system like anaerobic/glycolytic)

Cool, Lauren! Now, how the heck do I train my aerobic system? How do I start to build that base? Here are a few examples of ways to incorporate aerobic training into your fitness plan.

Contralateral Circuits

As the name implies, a contralateral circuit involves working opposite sides of the body while performing a two-part, compound movement—for example, a step-up with the right leg followed by an overhead press with the left arm. Each movement is performed for time, typically 20–30 seconds, followed by a short period of rest while you switch to the opposite side to perform the movement.

By cycling between exercises that work opposite limbs and opposite sides of the body (think diagonally across), we are taxing the cardiovascular system in a relatively novel way. Specifically, as blood is pumped and pools in working limbs for 20–30 seconds (right leg/left arm), the heart has to work slightly harder to then switch to pumping blood to ensure that the next group of contralateral limbs is adequately supplied (left leg/right arm). Heavy weights aren’t involved; typically it’s a combination of bodyweight exercises, bands, or light weights. But after 20–30 minutes of near continuous movement, chances are you’ll see that some sweat has appeared!

Here’s a quick example of exercises that can be linked together for a contralateral circuit:

• Reverse Lunge Right + Band Row Left x 0:25/0:30 rest and transition
• Reverse Lunge Left + Band Row Right x 0:25/0:30 rest and transition
• Step-Up Right + DB Overhead Press Left x 0:25/0:30 rest and transition
• Step-Up Left + DB Overhead Press Right x 0:25/0:30 rest and transition
• Single-leg RDL Left + DB Row Left (Right stance leg) x 0:25/0:30 rest and transition
• Single-leg RDL Right + DB Row Right (Left stance leg) x 0:25/0:30 rest and start over

Escalating Density Training (EDT)

This type of training not only trains your aerobic system, but also allows you to gradually build up volume on particular lifts. So if you in any way resemble me and aren’t the number-one fan of running, this might be for you! Escalating Density Training involves working for 5-minute blocks continuously. You alternate between two lifts, usually opposite in nature (upper vs. lower body), and complete only 1–2 reps of each before returning to the other movement.

For example, you can pair a Kettlebell Goblet Squat with a DB Bench Press. So, for 5 minutes you complete one rep of a Goblet Squat, followed by one rep of DB Bench Press. You can keep a tally of how many rounds you complete in 5 minutes and compare for future sessions to see whether you’re able to do more work in the same period of time. Typically, you can complete three blocks of EDT in one training session, separated by 3–4 minutes of rest. All in all, you’re completing 15 minutes of high-quality work.

Here’s an example of an EDT session:

• Block 1: KB RDL/DB Overhead Press x 5:00 --> 3:00 rest post round
• Block 2: Sandbag Clean & Squat/TRX Row x 5:00 --> 3:00 rest post round
• Block 3: DB Incline Press/Goblet Reverse Lunge x 5:00 --> cooldown

A Long Walk or Hike, Focusing on Nasal Breathing

This one is pretty simple, but surprisingly effective. Getting used to nasal breathing, as opposed to mouth breathing, has more than a few benefits. One of them is that it allows our body to become better adapted to handling CO₂ as we produce it during exercise and movement in general. Why does this matter? This has been shown to lower resting heart rate, improve pH regulation, and improve our body’s ability to cycle and filter out metabolites.

So, the next time you head out for a hike at a state park or a stroll through your neighborhood, see if you can maintain a moderate pace while only nasal breathing. If you feel the need to breathe out of your mouth, that’s fine! Each time you go out, simply see how much you can do with nasal breathing, trying to push that time or distance bit by bit each session. Bonus? You get to enjoy the great outdoors.

Low-intensity Modalities + Breath Holds

I came across this method after listening to Cal Dietz, Strength & Conditioning Coach at the University of Minnesota, at multiple conferences and clinics. He’s worked with numerous Big Ten Champions, NCAA National Champions, and Olympians throughout his career. When working with athletes as they return from a hiatus in training (i.e. post summer semester), he has employed a 2-week period focusing primarily on aerobic training.

One method he’s used is 10-second exhalation and breath holds while performing light aerobic exercise. For example, while on a Concept2 Rower, he’ll have his athletes find an easy, maintainable pace for 1–2 minutes. For the next 10–15 minutes while maintaining that pace, athletes will exhale at the beginning of every minute and hold their breath following that exhale. They will attempt to hold their breath until the 10-second mark of that minute. So, if it takes 4 seconds to exhale, they’ll then try to hold their breath for 6 more seconds. Once you start breathing again, the goal is to stabilize the breath as quickly as possible.

After trying this myself, it was surprisingly difficult. There was a sense of being uncomfortable, obviously the urge to breathe, some slight tinging, followed by immense relief after the 10-second mark. I’m listing this last because it’s something I would work up to. Can you try it right off the bat? Absolutely. But don’t feel that you need to continue the breath hold for the full 10 seconds. Maybe its only for 5–6 seconds while you acclimate to the training.

***

All in all, there are various ways to train the aerobic system, and there isn’t one that fits all. But if you’re looking to sprinkle some variety into your routine, one of these modalities might be for you. As always, the goal with these workouts isn’t to leave you running for the trash can. If it does, take it down a notch.

This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

“Take a probiotic; it helps with your gut.” We have all heard it from friends, doctors, and Registered Dietitians. Is it really that simple, though? It is no secret that probiotics really do help with a variety of gastrointestinal (GI) issues. However, did you know that there are specific strains of probiotics that help with specific symptoms, and while one strain may help with one GI symptom, it may not help with another? Not all probiotics are created equal, and not all supplements labeled “probiotic” will yield health benefits.

What Are Probiotics and Prebiotics?

Probiotics are live microorganisms (tiny living things), mainly bacteria and sometimes yeast, and are intended to have health benefits when ingested. They are similar to the helpful microorganisms naturally found in the gut. Probiotics are found in supplements and fermented foods, such as Greek yogurt with added Lactobacillus and Bifidobacterium, kombucha, tempeh, kefir, and sauerkraut.

Do not confuse these with prebiotics, which are the food source for the “good” bacteria in our GI tract. Prebiotics are “a selectively fermented ingredient that allows specific changes, both in the composition and/or activity in the gastrointestinal microflora that confers benefits upon the host’s well-being and health.” They are carbohydrate compounds, primarily oligosaccharides, that withstand digestion in the GI tract and reach the colon where they then are fermented by the gut microflora, helping the good bacteria to grow. In short, they fall under the categories of soluble fiber and fermentable fiber. This is important, because even if you are taking a probiotic or eating foods rich in probiotics, you may not be receiving the maximum amount of benefits if you are not eating enough prebiotics (soluble and fermentable fiber). Foods rich in prebiotics include green bananas, onion, garlic, asparagus, artichokes, and leeks.

How Do Probiotics Work?

The human GI tract is colonized by many microorganisms, such as bacteria, viruses, fungi, archaea, and protozoa. The totality of these organisms is known as the gut microbiota, microbiome, or intestinal microflora and can affect the health and disease state of a human. Probiotics typically work in the GI tract to alter the intestinal microflora, adding good bacteria to the microbiome. The mechanism of action depends heavily on the species and strains because different species and strains have different effects. Some of the known mechanisms include the following:

• Inhibit the growth of some pathogens (microorganisms causing disease or sickness).
• Help with vitamin synthesis (B vitamins and vitamin K).
• Increase absorption of protein.
• Reinforce the gut barrier, keeping food and other GI contents from leaking into the bloodstream.
• Neutralize toxins.
• Lower the pH in the colon, which could help speed up stool for those who are constipated.
• Replenish good bacteria after taking antibiotics, which may help resolve diarrhea from antibiotics.

Probiotics and Gut Health

The gut microbiota is the center of much current research. Researchers are suggesting that an imbalance in the gut microbiota could lead to several health issues including immune dysfunction, infection, obesity, and GI problems. The imbalance can come from medical conditions, stress, and antibiotic usage (which destroys bad and good bacteria).

Using a probiotic to restore balance has been shown to alleviate symptom persistence in irritable bowel syndrome (IBS) by 21% using both single-strain and multiple-strain supplements, with the mixtures being most effective. Studies also found symptom relief in ulcerative colitis, reduction in acute diarrhea duration and frequency, and lower risk of diarrhea from antibiotic use by 51% or clostridium difficile infection.

A healthy gut with plenty of good bacteria has also been shown to improve the immune system, combat inflammation, and potentially reduce bad cholesterol (total and LDL cholesterol).

Picking Probiotic Supplements

Remember, not all probiotic strains and species are created equal. Trying to figure out exactly what strain, species, and genus of probiotic will work for you and your needs can be tedious, because there are thousands upon thousands of variations. It may take some trial and error to finally find a probiotic that meets your needs.

The good news is that both Lactobacillus and Bifidobacterium are the most studied probiotic genera. There are several studies of strains from these two genera that have produced positive results. Below is a list of conditions with the genus and strain of probiotic that has shown promise in helping with the condition.

• Acute diarrhea: Lactobacillus paracasei or Lactobacillus rhamnosus or Saccharomyces boulardii
• Antibiotic-associated diarrhea: Lactobacillus casei, Lactobacillus bulgaricus, Lactobacillus acidophilus, Lactobacillus rhamnosus
• Overall symptoms of IBS: Bifidobacterium bifidum, Escherichia coli
• Abdominal pain: Bacillus coagulans, Bifidobacterium bifidum, Lactobacillus plantarum
• Bloating/distention: Bifidobacterium animalis, Bifidobacterium bifidum, Lactobacillus reuteri
• Constipation: Bacillus coagulans, Bifidobacterium animalis, Oligofructose (prebiotics)
• Lactose maldigestion: yogurt with Lactobacillus delbruecki susp bulgaricus and Strepococcus thermophilus
• High Cholesterol and LDL: Lactobacillus acidophilus, a mixture of Lactobacillus acidophilus and Bifidobacterium lactis, Lactobacillus plantarum (more research is needed here)

If you are struggling with GI symptoms and considering a probiotic supplement, it is important to talk this over with your Registered Dietitian (RD) and primary care provider. They can help to identify the correct genus, strain, species, and dose you need.

Feed Your Gut

For those healthy individuals, you most likely do not need a probiotic supplement. If you really want to help your gut, follow these tips:

• Eat foods rich in probiotics. When seeking foods with probiotics, the product must have active and live bacterial culture and indicate that on the label. A good rule of thumb is at least 1 billion colony-forming units or 1 billion CFUs, containing the genus Lactobacillus, Bifidobacterium, or Saccharomyces boulardii. Probiotic-rich examples include Greek yogurt, kombucha, tempeh, kefir, and sauerkraut. Be sure to check the label for the specific genus of probiotics(s) in the products, as they will differ. Also note that the starter cultures in Greek yogurt are Streptococcus thermophilus and Lactobacillus bulgaricus, but these are often destroyed by our stomach acid and offer no benefits. Get the Greek yogurt brands that add extra bacteria to the starter cultures (check the label).
  
• Feed your probiotics with prebiotics to help the probiotics multiply in your microbiome.
• Sleep at least 7–8 hours each night.
• Maintain a healthy weight and body fat percentage.
• Manage stress.
• Balance your diet, keeping it loaded with fruits, veggies, lean proteins, fiber, and whole grains.

As always, reach out to the NIFS Registered Dietitian for nutrition help, including nutrition management of gut-related issues. We are here for you.

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Dietary supplement usage is reaching an all-time high. The 2019 Consumer Survey on Dietary Supplements revealed that 77% of Americans consume supplements. This is a dramatic increase from the 53% reported by the NHANES in 2010. Americans are spending $38.8 billion a year on supplements, with more than 85,000 supplements on the market. Reasons for consumption are widespread, ranging from athletes hoping to boost performance to people who need more Vitamin D for bone health.

With the rise in supplement usage, it is important to be an informed consumer. While there are numerous reasons for this, one of the biggest is that supplements are loosely regulated by the FDA, meaning labels may not display what is truly in the supplement. Also, claims marketed about the benefits of a supplement may be false because companies are not required to obtain authorization from the FDA prior to making such nutritional support claims.

How can you know whether what you’re taking is safe and effective? Let’s dive in!

What Is a "Dietary Supplement?"

According to the Dietary Supplement Health and Education Act of 1994 (DSHEA), a dietary supplement means “a product (other than tobacco) intended to supplement the diet that bears or contains one or more of the following ingredients:

• Vitamin
• Mineral
• Herb or other botanical
• Amino acid
• A dietary supplement used by man to supplement the diet by increasing dietary intake
• A concentrate, metabolite, constituent, extract, or combination of any ingredient described in the above.”

Are Dietary Supplements Regulated? Can Supplements Be Trusted?

Technically, yes, supplements are regulated by the FDA under the DSHEA. However, there are loopholes to consider:

1. The FDA does not inspect products before they are sold, nor do they require registration unless the supplement contains a new ingredient not yet on the market.
2. The only formulation standard is the Current Good Manufacturing Practice (GMP); however, 2013 report by the FDA revealed that 70% of inspected manufacturers were in violation of GMPs. Not all products even get inspected after being on the market. The FDA states the manufacturer is responsible for ensuring safety and quality, but clearly some manufacturers are doing a poor job, and the FDA is only catching some.
3. Nutrition supplements may not claim to diagnose, cure, prevent, or treat diseases. Sure enough, some manufacturers have managed to ignore this. A 2003 study found that 81% of 338 herbal supplement retail websites made one or more health claims, and 55% claimed to diagnose, cure, prevent, or treat specific diseases.

What Can You Do to Be Safe When Taking Supplements?

Blind trust in supplements is unwarranted; however, there are steps you can take to ensure your safety while taking them.

• Check the label for a stamp indicating third-party verification. Independent third parties are hired by manufacturers to thoroughly test products, ensuring accuracy of ingredients, potency, and amounts; absence of toxic compounds; and production in compliance with FDA GMPs. Credible third parties include NSF International and US Pharmacopeia (USP).
• Athletes: look for the NSF Certified for Sport stamp. The USA Doping Agency (USADA) has recognized this program as best suited to assist athletes in choosing supplements that do not contain banned substances for sports.
• Download the NSF International App. It shows which products are NSF approved—right at your fingertips anytime, anywhere.
• Check out the Dietary Supplement Fact Sheets published by the National Institutes of Health: Office of Dietary Supplements. This government agency has quick fact sheets about a variety of dietary supplements, including vitamins, minerals, probiotics, botanicals and herbs, and more.

Speak with a Registered Dietitian for supplement guidance and which supplements may (or may not) be right for you. NIFS Registered Dietitians are available to help you!

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

For whatever reason, there seems to be this notion in the fitness industry that if the workout doesn’t leave you on the ground gasping for air, it really wasn’t a good one. Or maybe that you didn’t work hard enough because you didn’t go running to the nearest trash can by the end. This could not be further from the truth; but unfortunately this way of thinking still seems to run rampant.

Not Every Workout Has to Be a Gut-Buster

One of my favorite quotes when it comes to strength and conditioning comes from Yuri Verkhoshansky, Russian professor, coach, and author who is credited as being the father of plyometrics. He suggests that “any idiot can make another idiot tired.” Now, I’m not calling anyone out. But this brings up a fantastic and often forgotten premise: that we should not judge the quality of a training session simply by how exhausted we feel.

Yes, we should challenge ourselves. Yes, there should be times when a workout feels more difficult. But here’s the key: not every workout should feel like a gut-busting knock-down, drag-out fight to the finish. If it does, it might be time to reevaluate.

A Quick Exercise Physiology Lesson: The Aerobic System

Our bodies rely on three energy systems to get us through everything from a tough workout session to washing the dishes, as well as basic organ function around the clock. They are all operating in some capacity all of the time, just in varying degrees based on the activity we’re doing. It’s not like a light switch, just on/off. Here are our players:

• The ATP-PCr or phosphagen system (immediate)
• The anaerobic or lactic system (short term; remember glycolysis?)
• The aerobic system (long term)

Now, this isn’t intended to be a full-blown Bill Nye-esque science lesson. But I do want to focus on one of those energy systems for just a moment because it plays a massive role in how we are able to recover from task to task. And that is the aerobic system. It has the capacity to produce a great deal of energy, ATP—our body’s form of energy currency. The only problem is that is takes a little while longer to do compared to the other two. As a result, the aerobic system is responsible for replenishing and producing energy during rest periods or downtime between bouts of high-intensity exercise.

Much like any facet of fitness, this system can be trained directly. It typically comes in the form of slightly lower-intensity exercise (examples to come in a future post). So, while the exercise session might not feel like a back-breaker, the benefits that arise from it can come back twofold when looking at future training sessions. Essentially, what you’re doing when you are working on bolstering your aerobic system is building a bigger, more efficient engine.

Reap the Benefits of Faster Recovery

So, those high-intensity classes you take a couple times per week? Think about being able to sustain the same power and strength from round to round because you can recover more effectively during your rest periods. Or maybe you like to hop under the bar for some strength training in the form of squat or bench press. Well imagine being able to hit more of those heavy singles because you recover more proficiently between sets. That’s when the aerobic system really kicks into high gear: during rest. Yes, it is always contributing to some degree when it comes to ATP production (remember energy currency?). But its benefits really come to light during the downtime.

Building your fitness profile really requires a 360-degree approach. Some sessions may focus on strength. Some sessions may focus on high-intensity training. And some should take the time to address the aerobic system. Not only do they provide the body some much-needed recovery time; these sessions can also allow you to get more out of those strength and high-intensity workouts as well.

Next time, I’ll cover specific examples of how you can train your aerobic system. Until then, stay strong, my friends!

This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

It’s safe to say that 2020 has been one a heck of a year (and it’s barely half over!)—the good, the bad, the ugly. At times, it’s felt as if an entire decade has passed. No matter how you slice it, the fact that we’ve experienced something as novel as a global pandemic still feels weird to say, think about, and sometimes fully appreciate. It has been a tumultuous time outside of COVID-19 as well, and every person has had a unique experience, a unique perception, and unique challenges along the way.

We’ve all probably learned a thing or two about ourselves. We’ve had time to reevaluate what is important to us, and maybe find a few things that aren’t. Here are just a few things I’ve left quarantine with, in no particular order:

My Quarantine Takeaways

• I needed to uncouple productivity from self-worth. In working from home, I found that I accomplished most tasks in spurts. I’d work for 2 hours straight, then go for a walk, then jot down ideas for projects for 30 minutes, then get in a lift, then eat while watching a show, and on and on. Other days I just wouldn’t have it—no juice, no gas in the tank. Responding to emails felt like a win. And then the eventual guilt would sink in. Why didn’t I do more? How is this all that I got done today, this week? After a few weeks of this cycle, I finally told myself, “STOP.” It’s okay that there are things left on your to-do list. Its okay that you’re not motivated every second of every day. What we lived through, and are still living through, is something that we have literally never seen or experienced (at least I haven’t!). So give yourself some slack, be a little more forgiving, and start each day fresh.
• My “best days” involved some semblance of structure. Don’t get me wrong, I love a little bit of spontaneity. But for much of quarantine, I found that my good days involved a level of consistency. When I woke up gradually with coffee and water, got a little bit of work done first thing, cleaned up the bedroom/loft, got in a workout, completed any errands like grocery shopping, blocked off time for reading, and got outside for some vitamin D, I felt energized. I felt accomplished. Obviously, there were variations. But blocking off time, working through chores and work intermittently, taking time for myself with activity and self-care—more often than not these days fell into the “good” category. On days where I had no schedule, stayed up too late and slept in too long, binged a TV show, or had little activity, I felt like garbage by the end. I can still hear my high school statistics teacher saying, “correlation does not imply causation,” but at least my chances for a good day skyrocketed with a little routine.
• The importance of “idle time.” Full disclosure: I’m not sure that working from home always meshed with my personality or temperament. I would check my email every five seconds, even though I just cleared my queue seconds before. I would write down three sentences, hear the ping of a new email dropping into my inbox, and lose my complete train of thought. I would sometimes go for a walk and feel myself getting tempted to check in. Like many of us, I’m already addicted to my phone, feeling incomplete if I leave a room without it (unhealthy, I know; I’m working on it). But I found that literally scheduling in time to do nothing did wonders for my focus. I wasn’t scatterbrained when I returned to writing or working on a project. In fact, just sitting doing nothing, or having a casual conversation with my housemates, seemed to just calm my nerves and anxious thoughts in general. Just 5-minutes of unplugged silence was powerfully calming as well. Moral of the story? Sometimes doing nothing is more productive than trying to do 42 things at once.
• The power of connection. I’m sure by this point, most of us have come to a conclusion similar to this, so I’ll keep it brief. You don’t need to be in close proximity to be close to those you love and appreciate. Some of my simplest joys came from FaceTimeing with family or having a quick phone call with a friend. It’s a quick recharge for the mental and emotional batteries.
• It feels great to make your bed first thing. It’s simple. It’s quick. It sets your day in motion on the right foot. And at the very least, you have a tidy place to come home to when you’re ready to hit the sack for the night. It just feels good.
• My mood is correlated to the amount of news and social media I consume. See #3 from above, and you’ll get the idea. A little news is okay. Knowing what is going on in the world around us is crucial in my mind. But the constant onslaught of “breaking news” hour after hour, minute to minute, is completely exhausting. When I limited my consumption to short periods, one stint in the morning (after coffee of course) and one in the evening, I found that my day’s trajectory was a lot more positive overall.
• Whether good or bad, this too shall pass. No matter how large my to-do list was, no matter how much uncertainty and worry crept into my thoughts, and no matter how cathartic a workout I had, every day came to an end eventually. Sometimes I found myself muttering “this too shall pass” under my breath when I would be feeling a particular amount of anxiety or stress. And you know what? It actually did help put things in perspective. Take the good with the bad, because it’ll all be over eventually one way or another.
• It's okay if you binged that show or played that video game. Hey, we’re all human. Don’t beat yourself up for indulging a little bit here and there! (Refer to #1 as well!)
• Take advantage of the sunny days. Growing up in Michigan, the second most cloudy state in the US (for real!), I had a bit of a head start on this lesson. But the pandemic sure as heck hammered it home. When it was a beautiful, sunny day, I made sure to get outside for some amount of time, even if it was only 20 minutes on the back deck in between meetings. It boosted my mood, calmed me down, and made me take a second to just have a little gratitude for the simple things.
• There is a feeling of zen I have when lifting. I know: this is an obvious one coming from a coach. But that’s also why I left it until the other insights had their time to shine. Everyone has their own interests, their own ways to unwind, and for me that is under a barbell or with a couple of dumbbells in hand. My brain shuts off, the music blares, and I can just get lost in it. If you haven’t found something, some activity that brings you a sense of calm, I highly encourage you to start exploring! Hobbies and interests shouldn’t be left by the wayside just because they’re not your main hustle.

Lessons We Will Take with Us

I’m sure that everyone will leave quarantine changed in some way, shape, or form. And the lessons you’ll leave with will be completely unique to your experience. Whether positive or negative, try to carry these into your life post-pandemic. Because more often than not, they’ll help you in the long run moving forward.

This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

The glorious return to summer is upon us, and if you are like me, you will be spending as much time as possible soaking up sunshine as you take your leisure outdoors, take up hobbies in the yard and garden, and engage in group fitness bootcamp classes in the park. The sunshine feels good and has many benefits, including mood enhancement, vitamin D production, and even treatment for a number of skin conditions such as psoriasis and acne. There are, however, some dangers associated with extended sun exposure that can be limited with the use of sunscreen, most notably skin cancer.

Finding the Balance Between Healthy Sun Exposure and Overdoing It

After a long winter or even a rainy spring, predictably, we will want to get out and about on the very first day possible. The first exposures to the summer sun usually leave us with a surprisingly red glow, the first sunburn of the year. For some people, this sunburn is a rite of passage for the season. As I noted before, there are some dangers with overexposure to the sun that have more serious consequences than a simple sunburn. According to the Cleveland Clinic, skin cancer is the most common form of cancer, and the number of cases is on the rise. This cancer forms when prolonged exposure to the sun is accumulated over time.

The old saying “too much of a good thing” really resounds as we try to find the balance between healthy sun exposure and overdoing it. For many people, using sunscreen is a way to find a happy medium so that they can enjoy the outdoors. Scientists at Harvard have some healthy tips for those who may have reservations using sunscreen (such as developing acne and exposure to chemicals) and warn that the alternative to sunscreen usage is much, much worse. The biggest takeaway, though, is that sunscreen, by itself, will not be enough if limited prolonged overexposure to the sun is not your priority.

Tips for Staying Safe in the Sun

Here are some pointers that will take your sun safety to the next level.

1. Be aware of the dangers of overexposure. There are many sources to help educate yourself about these dangers and the ways you can limit and prevent serious damage to your body.
2. Sunscreen is good, but it’s not the only tool in the toolbox. You will also need sun-protective gear and clothing to stay safe.
3. Use sunscreen correctly. When using sunscreen, make sure you know the specific rating and reapply regularly.
4. Watch for skin changes. See your doctor if you develop any abnormal skin (always be safe, not sorry).

Prepare for Sun Exposure

Take time to treat your skin, your body, and your mind. We need sunlight to live, but we need to respect it. As we move into summer, more and more fitness classes are held outdoors. Make sure you are preparing for the sun. Ask your facility whether they provide sunscreen; NIFS provides stations at the entrances for your convenience.

If you have questions regarding health and wellness, NIFS staff members are available for consultation and can provide information regarding workout planning, fitness testing, and nutrition consultation with a registered dietitian. As always, muscleheads rejoice and evolve!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.