NIFS Healthy Living Blog

Every four years, the Winter Olympics shows up, and we are in awe of some of the most gifted athletes on the planet. Ice skaters gliding upon an edge like a razor blade, yet choreographed to music. Bobsledders who risk near death contently as they barrel through corners (mortals, like myself, need not apply). And the cross-country skiers boast some of the highest aerobic capacities of any athlete in the world. For the majority of us, riding down a hill on an inner tube does the trick, but that doesn’t mean we can’t infuse your workout with the tools to not only get a great workout, but dream for gold!

Looking around the fitness center, finding options to get into Olympic shape isn’t too difficult. With a little imagination, you can add these three exercises to your workout today with little or no skating, skiing, or bobsledding experience. Now get ready for the NIFS Winter Olympic Special: Going for Gold!

Helix Lateral Elliptical

If you want powerful legs, endurance, and balance, you might want to take a look at speed skating. Not unlike its summer Olympic running counterpart, speed skating requires a lot of practice. To accelerate, the skater pushes side to side, arms working to not only balance but also propel the body forward.

To simulate this motion, the Helix Lateral Elliptical allows you to safely perform the lower-body movement used in speed skating. Being able to do this exercise year round in the friendly confines of NIFS is a definite bonus. A built-in console allows you to track intensity and time. A quick Tabata (:20 on, :20 off) for 5–8 rounds can give your workout a nice lift. Be sure to try both directions!

Concept II Ski Erg

The concept of cross-country skiing for sport comes from areas in which getting around is easier and more common on skis than trudging through the snow. Out of necessity and the evolution of transportation, people in the Nordic region of Europe are now famously known for producing some of the highest VO2 Max numbers in the world. Your VO2 Max is the quantification of how efficiently your body uses oxygen when you exercise.

With that being said, how can you get similar exercise without all the snow or burden of buying skis? Concept II, the company that makes rowing machines, designed a vertical rowing machine that can simulate the upper-body cross-country skiing pattern. Like the Helix, there is a console to track your progress, intensity, and time. Once you get the hang of the Ski Erg, you can see how far you can get in 60 seconds, rest, and then do it again!

Prowler Sled Push

One of the most fascinating events at the winter Olympics is the bobsled. A team of individuals, working as one, propels a bobsled down a narrow, icy chute. To get the sled going, the team relies heavily on otherworldly leg strength. The rest of the event takes skill and some luck, as this is a race to the finish line. The winning team usually has a complete balance of strength, skill, balance, and weight.

The exercise you can do at NIFS that mimics this movement most closely is the Prowler Sled Push. There are many sled options to choose from, but this one allows you to start in a standing position and requires you to physically push the weighted sled (no attachments needed). This can be done in several ways: heavy weights for short distance and lighter weights for longer duration as well as sprints. For a great partner routine, relay races are a perfect way to give you and some friends exercise and breaks. Have one person push the sled, while the other two are on the “ends.” As the sled approaches, the next person takes the sled-pushing responsibility and pushes it back to the starting point. This continues until a certain distance is reached or for time. Try to mark a 30-yard distance and continue this exercise for 2–3 minutes for one set. Be sure to enjoy your rest times!

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Whether you are looking for a new routine or really are dreaming about the Olympics, these three exercises are sure to give you a great workout. If anything, we can appreciate the hard work and dedication it takes to become an Olympian. For more fun fitness ideas, check back to the NIFS blog and social media outlets (YouTube, Instagram, Facebook, Twitter). Until next time, friends, dream big! Go for gold!

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

Every couple of years, the world’s best athletes get to compete in either the winter or summer Olympics, and I have been wondering about what they eat! I know as a dietitian I am obsessed with food, but surely other people wonder about sports nutrition on this kind of scale, too. These elite athletes have a routine when it comes to their nutrition, especially before competition. Then they are put into a situation where they have a giant smorgasbord of choices in the Olympic Village. How hard it must be to try to stick to their plan…at least until their event is over.

Here are some food stats from previous Olympics that I found interesting.

London 1948 and 2012

In the 1948 games in London, which was the first Olympics after the war, food shortages meant that each country had to bring food for its athletes. Things have definitely changed, and in the 2012 summer Olympics in London, they ordered 25,000 loaves of bread and 232 tons of potatoes for the 2 weeks during the games. For protein, they had 100 tons of beef, 31 tons of poultry, and 82 tons of seafood. Luckily, there was plenty of produce to balance the carbs and protein; they ordered 330 tons of fruits and vegetables. Water was the most popular beverage, but after that it was milk, with 75,000 liters consumed!

Rio 2016

In the 2016 summer games in Rio at its peak demand, they fed 18,000 people per day and were open for 24 hours, so athletes could eat whenever their schedules allowed. They served over 40 varieties of exotic fruit such as acai, carambola, and maracuja (passion fruit). The buffets included cuisines such as Brazilian, Asian, International, pasta and pizza, and halal and kosher offerings. The kitchen was the size of a football field and the dining area was larger than two football fields.

Something that could potentially be an obstacle for athletes was the giant and free McDonalds that was the centerpiece of the dining hall. This has been an Olympic Village staple since the company first became a sponsor in 1976.One great thing they did in Rio was to donate the leftover food each night. They provided more than 100 meals on average nightly to the homeless.

PyeongChang 2018

At the winter games in PyeongChang, South Korea, they are expected to serve 5 million meals at 13 different venues. This is for 6,000 athletes and officials during the Olympics and 1,700 athletes and officials during the Paralympics. As with other locations, they will serve plenty of food that is local to South Korea to promote their culture to athletes from other regions. There are drinking fountains at all of the venues, but the ones on the mountains will need an anti-freezing machine to keep the water from freezing. There is a different menu every day, and information about the recipes, nutritional facts, and allergens will be made available to those who ask.

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Even world-class athletes are susceptible to the pitfalls of buffets, especially ones as large and varied as the ones at the Olympic Village. So most coaches have now discussed these issues and encouraged a plan when it comes to food. Or they tend to pack suitcases full of familiar foods to guarantee they have what they need. Having the proper nutrition can be the difference between a gold medal and a silver medal. They can enjoy the free McDonalds and all-you-can-eat buffets after their events.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Like most people, I’m busy: full-time job, kids, a house… and in my “spare time,” I’m a high school tennis coach and play a lot of tennis. A few years back I started having issues with exhaustion (go figure). Right around 4pm I would just be overcome with complete, hit-the-couch, exhaustion. The only way to make it through the rest of my busy day seemed to be one more caffeinated drink.

I’m not a coffee drinker, so my drink of choice to get going in the morning was an AdvoCare energy drink called Spark®. I loved my Spark®, probably as much as most people love their coffee. I personally had no issue with using stimulants to keep me going through my day, but that changed one day recently on my drive home from work.

The Impact of Stimulants on the Brain

While listening to Fresh Air on NPR, I heard a discussion on sleep with sleep scientist Matthew Walker. Part of the talk discussed the effects of caffeine on the brain and how it alters the natural functions of the brain, including the buildup of adenosine. Adenosine is a chemical in the brain that builds up throughout the day, edging you to sleep. Caffeine comes into the brain and masks the effects of adenosine on the brain so that you are fully awake. One problem is that adenosine continues to build up, so when the caffeine wears off, you have additional levels of adenosine in your brain. This creates the effect we know as caffeine crash.

This made me think about what I had been putting in my body and the fact that I was using caffeine to mask the real issue I was having: not enough sleep. This one show made me rethink how I was treating my brain and how I had allowed caffeine to creep solidly into my everyday habits. It also reminded me that I was disregarding the need for one of the most critical things needed by the body and brain, sleep.

Giving Up Stimulants and Getting More Rest

Three months ago, I quit caffeine drinks cold turkey: no Spark®, colas, or energy drinks. In addition, I put the theory to the test and began carving out eight hours for sleeping each night. At first it took a bit more structuring, but now I don’t allow myself not to get a full night’s rest.

The results have been pretty amazing to me. In the first few weeks after quitting caffeine, I can honestly say that I was not tired. My energy levels were good all day and I was tired at the right time in the evenings, leading up to a decent bedtime and better sleep. I have also lost the cravings I had for those caffeinated drinks, which is an added bonus since I didn't have to worry about ordering more Spark® each month.

Many will tell you there are pros and cons to quitting caffeine but for me its one of the best things I have done for my health recently. Cutting caffeine has allowed my brain to function the way it was meant to, without a stimulate to interfere. For me, that is a step in the right direction.

This blog was written by Trudy Coler, NIFS Communications and Social Media Director. To find out more about the NIFS bloggers, click here.

I love what I do…seeing people succeed with their weight-loss goals is one of the most rewarding feelings as a dietitian. However, it can also be very challenging when I see clients revert back to old habits and struggle to keep the weight off that they worked so hard to remove. While this is a common struggle for many, there are small steps that you can take to try to prevent this from happening.

I took some time to research the regular habits of people who have been successful in keeping off weight on a regular basis. After checking out some different articles on highly successful dieters, I want to share what I have found to be the best things to keep the weight off for good.

• Keep a food journal. Individuals who keep food logs tend to eat 40 percent less when writing it down as a result of the accountability to themselves. Also, a recent study found women who kept a food journal lost 6 pounds more than those who didn’t. Some excellent online food tracker sites or apps include My Fitness Pal and Lose It!. Try one of these to start keeping a food journal of your intake and habits.
• Practice portion control. As a society, we are terrible at “eyeballing” portions. The secret to success is consistently measuring food items to make sure you are eating the same amount you are journaling. The simplest way to do this is to use measuring utensils to dish out your meals and associate common items with certain portions. For example, a serving of meat should be the size of a deck of cards, a baked potato should be the size of a computer mouse, ½ cup of pasta is the size of a tennis ball, and a teaspoon of oil is the size of one dice. You can also use things like the palm of your hand and your thumb for references.
• Don’t skip meals. Lots of people think if they skip a meal they will be decreasing the total calories they are taking in for the day. In reality, the opposite usually happens. When someone skips a meal, they typically end up overeating at a different time of day to compensate for missing out on the food that their body needed. Also, whenever you skip a meal it makes your metabolism work at a slower rate, and therefore makes it harder to lose weight. Eating balanced meals and snacks throughout the day is the best way to stay on track.

The more you follow these rules, the higher chance of success you will have in keeping off the weight. So once you have hit that goal weight that you have been working so hard to achieve, take these weight management steps to keep it off.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Greetings NIFS friends! Hopefully your New Year’s resolutions are keeping you more active at the gym and less active at the buffet line. All joking aside, getting back to the gym can be challenging, especially if you are not sure what to do when you get there or if you are burnt out on cookie-cutter workouts that are barely working anymore. With that being said, introducing new equipment, ideas, and strategies can be a daunting task. Don’t let that get you down, though, because we are here to rescue your workout!

Breathing life into your workout can have numerous benefits. Sometimes the benefits allow us to break through plateaus, keep us interested in what we are doing (refocusing our goals), and give us variety (aka “the spice”). Highlighted in this blog are three pieces of equipment that may be overlooked by the simple reason that we just don’t know what it is or what it can do for our body. Without a doubt, just trying these exercises will not only be challenging, but also effective as you strive to reach your fitness goals.

Tire and Sledgehammer Workouts

The tire and sledgehammer workout was derived out of simplicity, necessity, and function. There are two main exercises to consider here, tire flips and sledgehammer strikes. With an optional smaller tire, one does not have to possess the strength of Paul Bunyan to complete this task (but there are bonus points if you do). To flip the tire, first squat low and get your fingers under the edge of the tire. As you stand up, use your legs and drive your body into the tire, leveraging it up on its end. The tire should tip over easily and come to rest square on the ground.

The other exercise is called sledgehammer strikes. This is not much different than chopping wood or driving a railroad spike. Because your goals may not include having the strength of a lumberjack, there are several sledgehammer weight options to choose from, ranging from 8lb to 16lb. Strike directly in the middle of the tire to avoid a glancing strike. Try this in your next workout:

5 tire flips, 20 strikes (10 each side) for 4 sets

Slideboard

The slideboard was designed as a means of training lateral movements as well as developing balance and stability in the lower body and core. If done properly, this exercise can also produce a high-intensity workout all while gliding side to side. As an application, the strength and power developed from this lateral movement translates well to the world of speed skating, where athletes are known for incredible leg strength.

Because the gliding might not feel as natural to everyone, there are other exercises to consider, including Slideboard Hamstring Curls and Slideboard Mountain Climbers. For both exercises, you will need to use the booties to decrease friction (otherwise, the exercises won’t work). For Hamstring Curls, position your body toward the end of the board, with your knees bent and heels on the slick part of the board. Keeping your back flat and head down, raise your hips fully. Finally, extend your legs and return to the starting position. For beginners, this can be done with one leg at a time.

The other exercise, Mountain Climbers, is done by positioning the body at the end of the slide board in an “all-fours” position. With your toes on the slick part of the board, rise up so that your knees are off the ground. At a quick tempo, slide your legs inward, being sure to alternate legs. Additional pushups can add some variety to this movement. Try this in your next workout:

12 Hamstring Curls, 30 seconds of Mountain Climbers x 4 sets

Slosh Pipes

One thing to consider when making workouts: most of the good equipment and exercises have already been invented. The slosh pipe, a unique, homemade piece of equipment, is both odd and beautiful at the same time. It allows us to think and work so far out of the box that everyone can benefit in some way from using it. Basically, a slosh pipe is a PVC tube (3 or 4 inches in diameter and anywhere from 40 to 96 inches long) filled halfway with water and sealed on both ends. The water is meant to slosh around inside the pipe, hence the name Slosh Pipe.

Thinking outside the box, the pipes can be used to develop strength as well as core, balance, and stability. Two exercises to try here include the half-kneeling overhead hold and the walking lunges. The first exercise, the overhead hold, is pretty self-explanatory: find a slosh pipe and hold it over your head for time. The pipe needs to be moderately heavy, but if there is a question about safety, always have a spotter on overhead lifts such as this one. As you hold that weight overhead from a half-kneeling position (one knee up, one knee down), seconds turn into minutes. There is a constant rebalance happening with your core, as water tips one way or the other. Grip strength and overall upper-body strength are challenged as fatigue sets in. Lower the weight back to the floor with the help of a partner.

The other exercise is a walking lunge. This is accomplished by holding the slosh pipe in the crooks of your elbows and performing a walking lunge. The same effects as the overhead hold are prevalent. Try this in your next workout:

45–60-second half-kneeling Overhead Hold, 20 walking lunges x 4 sets

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As you can see, there are several pieces of equipment at the gym that you may have overlooked. Keep looking; there are more than you think. The NIFS staff of Certified Fitness Professionals strives to give you not only a good workout, but also to introduce you to new exercises and cutting-edge equipment. If you want a new routine to save your resolution from disaster, contact NIFS’ Fitness Rescue to set up a strategy session, testing, and workout.

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

I have been in a gym environment of some kind for the majority of my life, first as a student athlete through adulthood and now as my profession. There really hasn’t been a time in my life when I haven’t been a part of the gym culture. There is a reason for that: I LOVE IT! I love to move, push myself beyond perceived limits, see successes, be around likeminded people, and witness amazing transformations and feats of strength. There is nothing like it, and I have done a great deal of growing up in a gym, and now it is my livelihood, literally.

In my opinion, a solid and enjoyable fitness community can rival any support environment out there. Fitness can bring people together and give feelings of belonging, help each other through life struggles, and provide smiles on days when smiles are hard to come by.

Ten Ways to Be a Great Gym Member

So how do we, as individuals, be strong members of a fitness community that allows for acceptance, belonging, safety, and fun? Like most places you visit, there are customs and rules of etiquette that help provide the culture that brought you there in the first place. Whether you are a lifelong gym-goer like me, or are just joining a facility for the first time to tackle your new year’s resolutions, follow these customs to be a strong member of your fitness community and provide an example for others to follow.

• Lower the noise. I’m referring to the grunts and heavy breathing. Now, I am not advocating lowering the effort level of whatever it is you may be doing, but lowering how loudly you express your effort level. Your headphone noise can also be a negative distraction, especially if you enjoy songs with more colorful language.
• Detach the phone from your hand. Okay, so I know that we are pretty dependent on technology these days, for good reason. And I am not here to argue the pros and cons of the mobile phone in society. But I would offer that real-life connection is far better than the virtual kind. With that said, put the phone away and connect with the people who are there for the same reason you are, to get better. Warning: Mobile Phone Head and Neck Pain Syndrome is a thing! Put the phone down and look up.
• Put your stuff away. If you respect your fitness community, you should respect the idea that others would like to use the equipment as well and should be able access it from where it belongs. Help your gym brothers and sisters by putting your equipment back where it came from so someone else can use it, while at the same time keeping your community safe by removing trip hazards.
• Wipe down your stuff after use. Another way to keep your community safe is to wipe down your equipment with the disinfectant and towel provided to you. It really only takes a second, and then be sure to show consideration and put the towel in the dirty towel bin.
• Share your stuff. When you have completed a set, it’s just good manners to allow someone to work in on the same piece if they are waiting to use it. Sitting and looking at your phone (see #2) during your rest period while occupying the equipment just isn’t cool. Hop up and let someone in; you never know, you could meet a best friend!
• Cover your stuff. Have you ever heard the phrase “No Shirt, No Shoes, No Service” (I’m going to go ahead and include pants here as well)? This goes doubly in your fitness community. More exposed skin equals more bio-fluids finding their way onto surfaces of equipment, mats, and floors. This can cause the spread of an array of communicable diseases. Also, in a fitness community, strong members appreciate modesty and acceptance of all body types. It is fantastic that you love the way you look; now wear your workout gear proudly and respectfully.
• Mind the time. Be mindful and respectful of the hours of operation for your fitness community and plan your workout accordingly to stay within its working framework. Show up to group fitness classes on time, and if you are more than 10 to 15 minutes late, hit another class or ask for some help from an instructor on some exercise options.
• Mind the advice. Be certain that someone new to the fitness community is looking for exercise advice from you. It’s great that you have a great deal of experience or read the latest article on BodyBuilding.com, but unsolicited advice can be annoying to some and can hurt the positive experience they are there to have. Trust me, in my experience, most people will ask if they are looking for advice.
• Use the resources. Instructors and trainers are there for a reason: to help you and provide a great experience for the members of the fitness community. If you have questions regarding the equipment or exercises, don’t be afraid to ask. At NIFS, our instructors are here solely to help you and be the best part of your day. Let them help guide you in all aspects of the gym environment. You’ll learn a bunch of new stuff while you are at it.
• Be friendly and considerate. A gym should be fun and a happy place to go to! That is guaranteed when people are being friendly and considerate of the needs of the entire environment and not just their landscape. Simple things like sharing your equipment, opening the door, and saying hi all add a positive vibe to the environment.

The Gym Is Like a Lot of Other Great Communities

If you notice, most of the actions on this list are the customs you will find pretty much anywhere you consider a great community such as neighborhoods, churches, restaurants, and fun gathering places. The gym shares so many similarities to those pillars of our lives, and it should be treated with as much respect and effort to keep it a place people want to belong to and visit daily. A gym can be a special place, where goals are sought after and obtained and friendships spawned and nourished; a place where everybody knows your name (cue the song).

So follow these customs to be a fitness community leader and work together to make your gym special!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Our Group Fitness Class of the Month is going to PUMP (*insert handclap) you up! Les Mills BODYPUMP™ has swept around the world for decades. Scientifically proven and successfully tested, it has grown to be one of the top strength workout programs and has been in high demand for group training schedules for many clubs over the years.

Within 55 minutes, you work your entire body, core, and brain while being coached through 10 motivating tracks of functional strength exercises. As a new official BODYPUMP instructor and previous participant in this class myself, I will attest to the fact that while this class has awesome playlists of upbeat and trendy music to squat to, it doesn’t mess around when it comes to getting down to the nitty-gritty hard work! However, it was created with everyone in mind.

Background

BODYPUMP is a pre-choreographed workout program created by a New Zealand–based company called Les Mills. According to Les Mills, by definition it is “…a barbell workout for anyone looking to get lean, toned, and fit—fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total-body workout. It will burn up to 540 calories.”

Some of the main aspects highlighted in a workout include building strength, getting lean, and working all major muscle groups. This, in turn, can lead to improved bone health, better overall body strength, and increased core strength and stability, which are all key factors in how well we function on a daily basis. The secret to this program format is in the science of what is known as the Rep Effect, which is “…a proven formula that exhausts muscle using light weights, while performing high repetitions….” This formula aids in building some of that lean, athletic muscle. So if you were reading this worrying that this program or lifting weights was going to give you crazy, bulky muscles, rest easy; it won’t.

What I love about this program, and Les Mills as a whole, is that their formats are studied and tested, and are constantly reviewed and renewed to make sure they are presenting the most functional and efficient movements to make for the most optimal results.

Workout Format

Speaking of the format, here’s what to expect when you come to a class. Classes can be presented in 30-, 45-, or 55-minute (usually listed on schedules as 60) formats. For a full class, you will run through the following tracks:

1. Warmup
2. Squats
3. Chest
4. Back
5. Triceps
6. Biceps
7. Lunges
8. Shoulders
9. Core
10. Cooldown

Tips for Your First Class

Along with what to expect in your workout, here are a few tips for when you walk into your first class:

• Talk to the instructor. They should introduce themselves if they haven’t already, and they will inform you of what types of weights you will need for class that day.
• Allow some time for setup before class begins. Some basic equipment needed for this class is used in every class, such as a step, a barbell with clips, as well as a selection of weight plates to swap out between tracks. So grabbing your space and equipment ahead of time makes for a much smoother and more enjoyable class for not only yourself (in dealing with transitions during tracks), but for the class as a whole. This is also a perfect time for you to ask the instructor questions about form if you have them, or if you are new to class to ask what to expect.
• Remember that you do not have to complete the entire workout on your first day. (See below about our “Smart Start” approach.). If you need to take a modification to keep correct posture and technique, please do so.
• Bring water and a towel. As always, water and a towel are great to have handy when attending any group class, but I will say, you’ll especially want them for this workout. I am usually sweating already by track 2!

A Smart-Start Approach

Never tried BODYPUMP (or even group fitness, for that matter) before? No problem! With any class you take here, we encourage the “Smart Start,” which includes staying for the first few tracks/songs of the workout, or simply half of the class. Then, when you feel that you’ve had enough or if that’s all you can do for now, you head out for the day with the motivation to stay for one more track next time you come back, until you find yourself completing the full class. Check out the class times on our group fitness schedule and see some of the other classes we offer.

And if you have never tried a group fitness class at NIFS before, and want to take that first step and check us out, here’s how to try a group fitness class for free!

This blog was written by Rebecca Heck, Group Fitness Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

BOD POD®: A Body Composition Assessment

Have you ever wondered what your true body composition is? Are you ready to measure your success with precision? When you get onto the scale, the number that you see is your body’s actual weight; however, that is not a true reflection of the makeup inside your body.

The results from a BOD POD assessment will give you those real numbers that you are looking for. You will see a true muscle-to-fat ratio and get a better idea of your overall health. Whether your goal is to gain, lose, or maintain, this assessment will give you real and accurate measurements to help you measure your success.

Why It’s Important to Know Your Body Composition

In order to tell your true level of health, you need to know what’s going on inside of you. You can obviously tell when someone is overweight or underweight on the outside; however, we know that looks can be deceiving. Someone may appear on the outside to be on the heavier side, but they may have a significant amount of muscle mass below the surface. When simply measuring using a scale, there is no way to tell the muscle-to-fat composition inside. Knowing these numbers can be helpful to see the potential risk for things like cardiovascular disease. This assessment will give you the real numbers of your body composition and level of health to help you set goals to gain, lose, or maintain your weight and body fat percentage.

How It Works

The BOD POD uses air displacement technology to get your numbers. Imagine this like a bathtub that is half-full of water. If we measured the amount of water in the tub, then you got into it and we measured the amount of change in the water level, we would come up with the water displacement amount. This same thing happens using the BOD POD, just with air volume—and a lot less mess! This measurement is as accurate as hydrostatic measuring! You will also get an estimated resting metabolic rate (RMR). The RMR tells you how many calories your body uses in one day for accurate consumption, no matter what the goal is.

And, if you decide to come back for another test, the system will save and compare your results so that you can see the changes over time. This assessment takes only a short 15 minutes. For most accurate results, be sure not to eat, drink, or exercise 2 to 3 hours prior and wear tight, form-fitting clothing like compression clothes or a swimsuit.

You can see a sample BOD POD report here. Click here to watch a video on how a BOD POD^® test is done.

Cost is $45 per test, or 2 for $80 (one BOD POD assessment annually FREE to NIFS members). To schedule your BOD POD, contact the NIFS track desk at 317-274-3432 ext. 262 or fitness@nifs.org.

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

Some of the number-one fitness goals are to strengthen the core, lose belly fat, and get six-pack abs. These are all pretty good goals that can be addressed by a fitness professional and a dietitian, but everyone might not have that luxury. From a traditional perspective, we have mainly used a few ab exercises such as crunches, sit-ups, and variations of them. For the most part, these are better than the alternative—nothing at all.

But what if there is a way to get more out of your workouts that allows you to get core exercise without doing sit-ups and crunches? If you are tired of the same old ab routine, or if you are finding it hard to get to the floor to do exercise, this may be exactly what you need to know to break plateaus and possibly change your life.

How You Use Your Core

Out of the many instances in which you use your core (basically your torso, minus your arms and legs), you could find occasions where you use sit-up movements, but not to the extent that we train them (hello 300 sit-ups, yes we are looking at you!). Overall, normal functions include standing; walking (sometimes up and down stairs); sitting at a desk, in the car, or in a recliner; and standing some more. The core really doesn’t move that much; however, it does stabilize all the time. Therefore, it would make sense to train for stability rather than movement, at least some of the time. This is true for everyone from beginners to seasoned athletes, and from young to elderly. Core stability is a part of your life and you use it all the time.

Before I talk about these exercises, know that good form and good posture is the backbone that makes this all work. This goes for every exercise, but also includes standing, walking, and sitting. People tend to slouch, mainly because it’s easier to do than sitting up or standing tall with good posture. Unfortunately, slouching does not activate the core at all. Good posture, however, allows the core to engage (which also helps in the calorie-burning process throughout the day). Focusing on this daily will help strengthen the core, even when you are not at the gym.

Core Exercises and Techniques

In addition to focusing on posture, you can easily add several other exercises and techniques to any routine.

1. Plank: Create a plank with your body. Your back must be flat; if not, you can go to your knees or introduce an incline. Proper form is imperative. To increase the difficulty, I suggest adding a leg-lift motion, alternating legs.
2. Anti-rotational holds: Using either a cable machine or bands, stand perpendicular to the anchor point while holding your handle directly in front of your midpoint. To increase the intensity, I suggest introducing a kneeling or half-kneeling position, making the core work even harder.
3. Suitcase carry: This is an adaptation to the farmer’s carry. Instead of using two balanced weights, I suggest using only one weight on one side (think about carrying a heavy suitcase through the airport). Try to keep the top of your shoulders parallel to the ground. To increase the intensity, I suggest trying the same walking pattern, but on a narrow line. This will enhance the balance difficulty. You can also go in reverse!
4. Single-arm dumbbell press: This is a spin on a traditional exercise, the chest press. Using a flat bench and only a single dumbbell, proceed to doing a normal press pattern. If you place your other hand on your stomach, you should feel muscles in there working to keep you from rolling off the bench. You will have to engage your core to maintain posture, though. Be sure to keep your head, back, and feet in contact with the bench and floor respectively.
5. Overhead sit and stand: What is more functional than sitting and standing? In order for you to sit and stand, your core is engaging constantly. To increase the intensity, begin by sitting and standing without using your hands. Once that is easy, try holding a weight plate or medicine ball overhead while you sit to the box and stand. Notice how much more your core is working?

As you can see, several exercises and techniques are available to assist your core training regimen. Adding one or more of these will add some much-needed diversity that will not only keep you interested in exercise but also able to break through plateaus that may have been giving you trouble for years.

If you want more information, contact a fitness professional or personal trainer at NIFS to develop a strategy to build your own core exercise knowledge library.

Knowledge is power.

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

For many adults, memories of physical education class are usually one of two greatly different experiences. For me, physical education was the highlight of my day and was never a burden or stressor in my life. For others, gym class was a constant struggle invoking fear and hatred for exercise, and making us despise anything that could make us sweaty.

As we age and move into adulthood and later life, people sometimes wish for the vigor of being a young person, but the memories of a poor PE experience can stay with us and influence our decisions when it comes to everything from taking the stairs to getting a membership at a health club. This blog will help you see whether you have some underlying issues that you dealt with that have impacted your attitude negatively, and how children today are hopefully learning from our experiences.

PE Trauma #1: Associating Exercise with Punishment

Bottom line: exercise is work, and normally work is not fun (don’t kid yourself; there has to be at least one other place on earth that you’d rather be than work). For a physical educator, creating an atmosphere that gets maximum effort and positive attitude from all students can be difficult. A good teacher will make sure all students are safe and working toward their potential. Problems arise when a teacher creates a negative vibe for their students. An example of this is the classic using exercise for punishment routine. For example: Tony did not turn in this assignment; therefore, Tony is assigned 100 push-ups, or a mile run, or whatever punishment would help Tony remember his assignment. Tony would remember, alright. He was never late to turn in his assignment, but he would forever link exercise to punishment in his mind.

Fast-forward twenty years. Tony now hasn’t exercised seriously since high school because of his thought that exercise is punishment. Tony is in trouble. To reiterate, exercise is work and can’t be used as punishment, or else it will be impossible to find the motivation to exercise voluntarily.

PE Trauma #2: Teaching Exclusion Instead of Fun Lifetime Sports

Some activities in gym class challenged our mettle. There were winners and losers. Some people lost more than others (which you can argue is good or bad). The problem arises when games incorporate exclusion, such as dodgeball, which forced you out of the game, banished to the bench or sidelines to work on your sitting skills. This is definitely not productive or fun. Further, while many skills learned in PE could be used in day-to-day life, it would have been nice to have focused on games, sports, and skills that could be done for the rest of your life. Let’s face it: not many people play the games or use the skills they learned in physical education class.

When we apply our current knowledge and experience to this topic, it becomes apparent that there should be some change to the system. For schools that are fortunate enough to have physical education, providing students with exercises that promote lifetime activities and exercises that they can enjoy and get maximum benefit is ideal. We may not expect everyone to love every activity, but there has to be something that gives the students a spark to continue to move and to move often. Exercise is work, but it can’t feel like going to work (especially for an 8-year-old)—or even worse, going to the principal’s office.

Overcoming Traumatic PE Experiences

Finding the courage to overcome the fears associated with a traumatic physical education experience can be difficult. The first steps are the hardest. Realize that others with similar experiences are going through the same anguish as you are. Having a good support network of family, friends, and trusting fitness professionals is a great start. Understanding that there are obstacles and limits for everyone will help you as you tear down walls that are keeping you from reaching your fitness goals.

As a start on your path, write down some of your goals for your health and wellness. Also, answer the question, “Why are these goals important to me?” There is no wrong answer, and you can be as confidential or as open as you like about your goals. From your goals and assessments, your trainer can better program workouts tailored to you.

NIFS Can Help!

For more information regarding strategy sessions and assessments, contact a NIFS fitness professional. We are here to help you and make exercise FUN again (even if it is for the first time!).

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