NIFS Healthy Living Blog

The weather is getting warmer; people are starting to take their running from the treadmill to the streets and training for upcoming spring races. With the warmer weather comes endless options for races to run and events to participate in. Maybe you are up for a new fitness challenge this year, a type of race that you have never tried before.

Obstacle course races (such as Tough Mudder and Warrior Dash) are new and exciting to a lot of runners. They bring something different from the normal concrete road races—something enticing, new, and exciting! If you are considering an obstacle race this year, here are five things to consider when picking which one is best for you.

Although these are just five factors to consider when deciding what obstacle race to run, hopefully they will help with your decision. Go out and pick one that is the best fit for you.

Happy running!

This blog was written by Kaci Lierman, Personal Trainer. To find out more about the NIFS bloggers, click here.

Continuing with our Group Fitness Class of the Month series, for April we are highlighting TRX. TRX suspension training is definitely one of my favorites both to teach and to participate in! If you have not tried a class yet or ever incorporated it into your personal workout plan, you are for sure missing out!You can complete an entire workout on the TRX system or simply use it to supplement any workout plan that you have going. No matter what your current level of fitness is, this minimal piece of equipment will enhance your overall health and fitness!

The Many Benefits of TRX Workouts

Let’s look at why you should incorporate the TRX into your workout regimen.

• It’s versatile: One of the best things about the TRX system is that you can literally take it anywhere. Use it at home, at the gym, or outside around a tree branch. You can even strap it to the back of a hotel door when you are traveling. This small piece of equipment fits into any suitcase and is about the size of a toiletry bag.
• Focuses on your core: No matter the exercise, the TRX is great because it utilizes your core in everything you do. Because you have to balance often, the core gets worked no matter what.
• If you’re tight on time, NO PROBLEM!: This is the answer for those who have minimal time to squeeze in a workout. In even 20 minutes, you can get a full-body workout—and a pretty good one, in my opinion!
• All workout types are possible: Using the TRX, you can do any workout you want. With the simple TRX straps, you can hit mobility, flexibility, strength, cardio, and balance workouts.
• Anyone can do it: No matter your age, height, weight, or current fitness level, the TRX can be done by anyone. Each exercise is adjustable to meet all the levels from the first-time exerciser to the daily gym rat.
• The combinations are endless: There is one thing that I can assure you: when working out on the TRX, you will never get bored. There are so many different combinations of exercises; no two workouts ever have to be the same. I have been a certified TRX instructor for 5 years now and can say I don’t know that I have ever repeated a workout twice.
• It’s hard!: Don’t knock it if you haven’t tried it. For all those who look over at the black and yellow straps hanging down and think, “That workout is for sissies,” I challenge you to try it! Even the most elite athletes who get on the TRX and really hit some of the challenging exercises will walk away exhausted and satisfied.
• It’s customizable: Whatever you’re looking for in a workout, the exercises done on the TRX can be customized to meet your needs. You can even begin to incorporate additional pieces of equipment, like kettlebells or dumbbells, into workouts to really up the ante.

Try It at NIFS

If these things don’t sell you on the TRX, you are just going to have to get into the gym and try it out for yourself. With TRX being the class of the month, the staff at NIFS would be happy to have you join us! To get a free class pass for guests to NIFS, click here. Check out the group fitness schedule for when classes are offered.

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

NIFS' Mini-Marathon Training Program has started, with most individuals’ goals revolving around one thing: to run a new personal best. Come May, months and months of training will be put to the test against a tough 13.1-mile journey.

What are you doing to get ready? Many veteran runners of this race have programs that they have used year after year with repeated success. Some newcomers (or maybe even veterans) may still be searching for that training program that will allow them to reach their fastest potential. But where do you start? Obviously when preparing for a race (5K, half marathon, marathon, etc.), running will take up the majority of your training time. My only tip for the running aspect of your training is to be sure to utilize a running progression that fits your current training age (or level of fitness/training you are currently at). This will help ease your body’s adjustment into the longer distances as they build up over the next few months.

This blog focuses on the less obvious pieces of your running puzzle. Check out my “3 Big Things” to consider when preparing to race.

1. Have Your Functional Movement Screen (FMS) Done

This sits at #1 on the list for good reason. The Functional Movement Screen (FMS) can help identify different types of mobility issues and muscular imbalances. In my experience with runners, these issues are prevalent. These are also issues that can lead to a less efficient running stride, or potentially even injuries.

Think about it this way: do you get better, worse, or the same gas mileage when you drive your car with uneven tire air pressure? The answer is worse. Now think about it in terms of your body. If you have an ankle that is immobile, you will be spending your training time and the 13.1-mile race fighting that issue. If you identify that problem and improve its mobility (i.e. airing up the low tire pressure), the workload will be more evenly distributed between both sides of the body. This should allow you to run more efficiently and expend fewer calories per stride.

Did I mention that NIFS members can have this done at our facility, FOR FREE?

2. Practice Self-Care/Recovery

It’s not uncommon to see a runner’s performance struggle not for the lack of an adequate training program, but because of what happens after training has concluded. What do you have planned for your off days or light training days? Do you even have off, light training, or recovery days? These are definitely factors that need to be addressed as soon as your training commences. Depending on your training age, these variables may be adjusted.

Training for any type of race is definitely going to be stressful on the body, so finding ways to optimize your recovery throughout your training program is paramount. Three main areas that I recommend that you focus on include the following:

• Sleep: At least 6–7 hours.
• Soft-tissue work (for example, foam rolling): Hips, calves, shins.
• Low-impact/low-intensity movements: Cycling or swimming.

The ultimate goal throughout these areas will be to allow your body to prepare itself for the next intense training bout. Training at 60, 70, or 80% of your absolute best probably won’t yield the greatest return on your training sessions. Being closer to that top level will allow you to push yourself each training session and get the best results.

Did I mention that NIFS members can talk to a trainer about how to optimize your rest and recovery at NIFS’ fitness center, FOR FREE?

3. Do Strength Training

Some of you are probably looking at this with a “yeah, right” thought in your mind. If strength training is not currently in your running preparation program, I challenge you to add it. I’m not saying you have to be lifting weights 6 days a week. I’m not saying that you need to look like Arnold. I’m saying that a couple days a week of resistance training might be the key to take you to the next level. And no, you are not going to get big or bulky. Training frequency and the exercise selection associated with a strength program for runners will not yield those results. Bodybuilders train to get bigger. Athletes (runners included) train to prepare their body for their sport.

After mobility issues are improved from the FMS, I usually focus on a few main areas with runners that I strength train. Those areas include unilateral (single-side) exercises, lateral movements, and core strength.

• Unilateral exercises allow the strength training to mimic stressors that are similar to running, which is also essentially a unilateral movement.
• Variations of lateral exercises allow a runner (who normally only goes in a straight line) to develop strength in different planes of movement. This can be good for running efficiency as well as potentially reducing the risk for injury.
• Lastly, and certainly not least, is core strength. Strength of the hips and abdominal area is key to maintaining your form throughout a race as well as reducing impact on the joints. Form and posture are vital to your performance while running, which will be enhanced by training these muscles.

Also, did I mention that members can have a strength-training program set up for you by a NIFS Health Fitness Specialist for free...

Conclusion

There are a lot of ways to approach how you train and a lot of ways that can make you successful when competing for your running goals. Make small changes with your current program to start, and slowly add in more as you see yourself improve!

This blog was written by Alex Soller, Athletic Performance Coach and NIFS Trainer. To find out more about the NIFS bloggers, click here.

Let’s play out a little scenario. Judy just renewed her gym membership because it’s almost time for her annual summer vacation. She currently weighs 170 pounds but wants to lose around 30 pounds before she goes on vacation. She has taken herself through this transformation once before by running 4 miles on the treadmill every other day until she finally got to her desired weight. She plans to come to the gym this year with the same game plan as last time. Judy does not lift weights because she only wants to lose fat, not gain muscle.

Now here is the question: Should Judy repeat her cardio routine this year, or should she incorporate heavy resistance training?

Lifting Heavy Weights Has More Benefits Than Cardio Alone

This may be the approach many females take when trying to lose weight. Doing cardiovascular exercise is much easier and more effective at weight loss than weight training, right? WRONG! In fact, I strongly believe any woman who is looking to lose weight should invest more of her time into weight training. But I don’t recommend just any weight training; it needs to be heavy weight training!

Reasons to Add Weightlifting

It’s easy to understand why many females prefer not to lift heavy weights when in the gym. It often causes a lack of comfort if you are not used to pushing your body to its max strength levels. In addition, the female lifting recommendation for years has been to stick with light to moderate weight with an abundance of sets and reps. While this is not a bad recommendation, lifting heavy can add a great list of benefits that lighter weight (and cardio) just cannot compare to, all while possibly giving you faster, more dramatic results.   

• Burn more calories. In terms of fat loss, forcing your body to lift heavy weight repeatedly will stimulate muscle growth, which creates a higher metabolism. The more muscle in the body, the more fat-burning potential will be created. When you are done lifting weights, your body continues to burn calories due to its need for muscle recovery. This is called EPOC, excess post-exercise oxygen consumption. So even when you are no longer in the gym working out, your body is still burning calories for you. EPOC does not happen with non-resistance training.  
  
• Get toned, not ripped. Lifting weights brings out a woman’s natural curves and body structure. It’s easy to believe lifting weights will cause bulky muscles to form, just as many guys become bulky when we lift. However, there is one huge difference between males and females and that’s the presence of testosterone. As you may know, one responsibility of testosterone is muscle hypertrophy. Since females have very low amounts of testosterone, becoming bulky is often not a realistic expectation. Instead, when females participate in heavy weight training, their bodies actually become smaller due to more muscle and less fat. Females actually become leaner and curvier, which often leads to an increase in body image and self-confidence. 
  
• Gain confidence. I believe a strong reason many females would rather do cardio instead of weightlifting may be due to their lack of confidence. If the treadmill or the elliptical has always been your best friend, you may find it hard to step out of your comfort zone and challenge yourself with a heavy weight-training program. However, what many females come to find out is once weightlifting barriers have been torn down, confidence levels rise. I have heard many women in the gym say there is nothing more satisfying than when they are finally able to lift a weight that they could not lift previously. It not only reassures you that with some hard work and consistency you can push your body to new levels, but it also confirms that women do, in fact, belong in the weight room lifting heavy weight.
  

The Question Again: Should You Add Weight Training?

I will raise my question again: should Judy repeat her routine this year, or should she incorporate heavy resistance training into her program for different results? Sure doing 4 miles a day may get Judy to her ultimate weight-loss goal, but how much of her weight loss will be due to actual fat loss instead of muscle loss? Typically when cardio is a large portion of the workout routine, you tend to lose muscle, whereas when resistance training makes up a large portion of the workout routine, you tend to gain muscle. Remember, the more muscle in the body, the higher the metabolism, and the higher the rate of caloric burn—and the more weight you lose.

This blog was written by Darius Felix, Health Fitness Specialist. For more on the NIFS bloggers, click here.

In a world where trying to gain a competitive edge is at an all-time high, everybody is searching for the next big thing to help bring their workouts to the next level. Many individuals end up using some type of ergogenic aid. According to the National Strength and Conditioning Association, an ergogenic aid is any substance, mechanical aid, or training method that improves sport performance. Dietary supplements and special equipment are two common avenues that athletes use (sometimes legally and, unfortunately, sometimes illegally).

Consider Music as a Motivational Aid

Do you use any ergogenic aids? You may think that you do not, but chances are you probably do. One of the most popular ergogenics that gym-goers currently utilize is music. “Music?”, you’re probably asking yourself. Yes. I know it does not really fall into the category of substances, mechanical aids, or training methods, but the music can have very similar performance-enhancing effects.

Do you listen to music while you work out? If so, what kind of music do you listen to? For me personally, music allows for a sense of focus to happen. I pick my favorite workout song (Guns N’ Roses: “Welcome to the Jungle”) and I find every bit of energy I have to push through a personal record attempt or final set of a hard training session. That is what training is all about.

In many cases, regardless of the type of exercise you perform, you must break the barrier that stands between you and that next step. Music also allows for a positivity to flow throughout your workout. It makes everything more enjoyable! Let’s face it: if every training session were boring and stagnant, how long would you continue on that program? My guess would be not too long. You have to enjoy yourself to some extent while you are busting your backside, and music might be a way to do that.

My Workout Music Preferences Survey

As I was contemplating music and this blog, I thought to myself, “Alex, does everyone listen to music when they work out? What kind of music do they listen to?” I decided to create a little survey that I sent out to the employees of NIFS to get the cold, hard facts about music. In total, 36 NIFS employees completed the survey. Check out the results below!

What best characterizes the type of exercise you perform most often?

• Cardiovascular (i.e., running, biking, etc.): 16/36, 44.44%
• Resistance training: 12/36, 33.33%
• Cross-training: 4/36, 11.11%
• Other (please specify): 4/36, 11.11%

Answers included: “Real work—kettlebells” (I wonder who that was), mental exercises, and combinations of resistance and cardiovascular training.

 What type of music do you generally listen to on a day-to-day basis? (not when working out)?

• Alternative: 3/36, 8.33%
• Blues: 0/36, 0%
• Classical: 2/36, 5.56%
• Country: 4/36, 11.11%
• Jazz: 0/36, 0%
• Metal: 1/36, 2.78%
• Rap: 2/36, 5.56%
• Pop: 11/36, 30.56%
• Rock: 1/36, 2.78%
• Classic rock: 2/36, 5.56%
• Techno: 1/36, 2.78%
• I do not listen to music: 0/36, 0%
• Other (please specify): 9/36, 25%

Answers included: Folk, Christian, Dance/New Age, and combinations of the above genres.

 Do you listen to music while you work out?

• Yes: 27/36, 75%
• No: 9/36, 25%

 What genre of music do you listen to while you work out?

• Alternative: 1/36, 2.78%
• Blues: 0/36, 0%
• Classical: 1/36, 2.78%
• Country: 1/36, 2.78%
• Jazz: 0/36, 0%
• Metal: 1/36, 2.78%
• Rap: 5/36, 13.89%
• Pop: 11/36, 30.56%
• Rock: 3/36, 8.33%
• Classic rock: 1/36, 2.78%
• Techno: 2/36, 5.56%
• I do not listen to music: 7/36, 19.44%
• Other (please specify): 3/36, 8.33%

Answers included: Skrillex, Dance, or “music in my soul OR Jerry’s loud music.”

 If you had to choose only one song to get ready for an intense training session, what would it be? (artist and song name)

• Booker T and the M.G.s: “Green Onions”
• Voodoo & Serano: “Blood Is Pumping”
• Pharrell: “Happy”
• Fall Out Boy: “The Phoenix”
• Steve Aoki: “Turbulence”
• Enrique Iglesias: “Escape”
• Sia: “The Greatest”
• Drake: “Started from the Bottom”
• Skillet: “Monster”
• Fetty Wap: “No Days Off”
• Foo Fighters: “Best of You”
• Avenged Sevenfold: “Unholy Confessions”
• Eric B. and Rakim: “Don’t Sweat the Technique”
• Rachel Platten: “Fight Song”
• Katy Perry: “Roar”
• Metallica: “One”
• Young Jeezy: “Put On”
• X Ambassadors: “Jungle”
• Macklemore and Ryan Lewis: “Can’t Hold Us”
• ANY Michael Jackson song
• ANY Carrie Underwood song
• Gym Class Heroes: “The Fighter”
• U2: “Beautiful Day”
• Avicii: “Wake Me Up”
• Metallica: “Fuel”
• Gym Class Heroes: “The Fighter”
• AC/DC: “Thunderstruck”
• Bruno Mars: “Uptown Funk”
• FOALS: “Mountain at My Gate”
• Carrie Underwood: “Before He Cheats”

Regardless of what type of music you listen to, try to make it part of your exercise routine. If you already do, keep at it. I think it will make your workouts more focused and potentially more fun. As the legend Lil’ John said, “Turn Down for What?” So turn up the volume and rock out with your weights out!

 Note all songs are trademarks This blog was written by Alex Soller. To find out more about the NIFS bloggers, click here.

One of the major misconceptions I am happy to battle as a fitness professional is the wildly popular idea that if a little is good, more must be better. One of my favorite quotes from movement guru Grey Cook is, “More is not better; better is better.” It is a motto I strive to live by in my fitness world as well as my personal life.

So if more is not always better, why do so many continue to focus on how many reps, and usually how quickly they can complete them, with the hope of getting stronger and prepping the physique for the upcoming spring break? I guess I can’t blame them; when it comes to getting those physical results, volume does play a role; however, there are more ways to create the volume stimuli than simply 100 reps of everything as fast as you can.

So what are we talking about here, slowing down? Exactly! I know that can be a hard concept to grasp for many, but creating time under tension (TUT) or slowing things down can actually do more than twice the volume in a “reppy” workout. TUT simply refers to the time that a muscle is under load or under strain during a set of a particular exercise. Brad Schoenfeld, PhD, suggests you can achieve this with a heavy load for several seconds or lighter loads for a minute. This is definitely not a new concept, but it seems to have come and gone like a lot of fitness concepts due to something else becoming the next big thing in fitness, like the 6-minute abs. But TUT is worth keeping in the programming conversation because of the multitude of benefits that result from the concept of creating tension to build strength and muscle size.

Four Reasons to Slow It Down

We will discuss some examples of how to get some more TUT into your workout later, but here are four reasons you should keep tension in mind when you train.

• Mindful movement: Although we use fitness and exercise for health, wellness, physique, and other reasons, exercise can and should be used for creating a mind at peace. I know that I use exercise to reconnect with both my body and the environment; exercise and movement can be spiritual. But being in the moment, or in this sense, the rep, is important. I think we get too caught up in getting things done so quickly that we miss most of the enjoyment of why we move in the first place. This is also a great time to practice proper breathing techniques throughout your movement and training session. Proper breathing throughout a movement will help in alignment, neuromuscular control, and overall enjoyment of the exercise. Concentrate on what you are doing and be in that moment; you will feel the difference.
• Motor control/Movement enhancement: Enhancing specific movement patterns should be atop your “to-do” list when you head to the gym. If you don’t know how you are doing with movement patterns, I suggest scheduling a Functional Movement Screen with a NIFS instructor. This will provide you with the necessary information about how you are moving. We use TUT in this sense to aid in developing and maintaining motor control of a particular pattern. Holding a certain position for a period of time, slowly moving through a pattern, and pausing to complete deep breaths are ways your brain can make the connection of what a pattern should feel like. This will also allow you to “press save” on the pattern you are working on. So next time you are doing some goblet squats, pause at the bottom and take a deep breath (5 seconds in through your nose and 8 seconds out through your mouth), and then stand to complete the rep and help upgrade your movement software.
• Muscle hypertrophy: Muscle tension created through resistance training stimulates the growth of new muscle proteins, making your muscles bigger, a process called hypertrophy. Simply put, lifting weights at a certain rate of time under tension will elicit different rates of hypertrophy. Generally speaking, when you are looking at rep counts per set, 3–6 reps = strength and power, 8–12 reps = hypertrophy, and 15+ reps = endurance. For hypertrophy (and there are different schools of thought on this point), 60–90 seconds a set will provide an optimal stimulus to promote muscle synthesis. What do you need to know? Volume and time under load is what will get those muscles bigger, given that the load you choose allows for greater volume. So if getting bigger muscles is your goal, slow it down and make each rep count.
• Adding a new challenge: If you have ever tried to either hold a position for a period of time or complete a bodyweight exercise as slowly as you can, you know how much more challenging that exercise becomes. Not only will TUT provide the above benefits, but it will add a huge challenge to the movements and exercises in your training sessions. If you are looking for something new, don’t look too far; just slow down a bench press or a bodyweight squat, or anything you are currently doing. It will change everything, and the challenge will go through the roof. And that soreness that you feel the next day and probably the day after is your body telling you that you created enough stimuli to promote growth! Ultimately, that’s what we want, right?

How to Add TUT into Your Workouts

Here are some movements that will add more time under tension when you exercise.

• Isometric holds: To increase TUT, add movements that rely on creating more tension. Isometric holds are a great place to start. Examples of these movements are planks, static squats and split squats, and static TRX rows. As I mentioned above, pick a movement and hold the position at the most difficult portion of the movement. These exercises are usually timed and start with a short amount of time and progressively build up.
• Tempo reps: With this method, you slow down both the eccentric (lengthening) and concentric (shortening) phases of the movement. Typically 3–6 seconds per phase will increase the load on the muscle group being worked. Take the TRX row, for example; here Thomas would lower his body for 3 seconds and pull his body back up for 3 seconds for 8–12 reps, increasing his time under tension. You could go even more slowly for a super-slow set to muscular failure as another option of tempo reps.
• Hypertrophy sets and reps: As stated above, to promote hypertrophy in a particular muscle group, a solid set and rep range is 3 x 8–10 with a tempo of 3:3 (total rep time of :6) for each movement. This is not fancy, but it will get the job done if you are hoping to increase size. So keep it simple and slow it down a little bit.

No matter whether you are looking to enhance your movement, muscle building to get those biceps ready for the beach, or find more joy and fulfillment in your exercise, slowing down can help get you there. If you need some assistance on how to implement TUT into your workout routine, schedule your free personal training session with a NIFS instructor today.

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.

Are you one of those who have come to work, watched a Cycle or a Les Mills RPM class at NIFS from afar, but are hesitant to jump on a bike just yet? Well this high-energy cardiovascular workout uses various performance levels and speeds to get you cycle fit. Music is a big motivator and will help you get through the hills, flats and intervals!

If you have never tried a cycle class, but finally want to hop on a bike, there are things you might want to know that will make the class experience more enjoyable. In this video I will show you how to setup your bike properly including:

• Adjusting your seat position and height
• Adjusting your handlebars
• How to adjust tension
• What to do the first time you come to class

I hope these tips help you get more comfortable before you jump into your first cycle class! Let's get started! Check out NIFS group fitness schedule for the next cycle or RPM™ class.

Knowing whether you are an introvert or an extrovert can help determine what type of fitness plan/program will work best for you. Contrary to popular belief, being an introvert doesn’t necessarily mean you’re a shy person. Although introversion does have elements of apprehension, nervousness, and shyness, it essentially means that a person gets their energy from being alone or in a small group. They also tend to have their energy drained by too much external stimulation, such as being around a large group of people for too long. Therefore, if a person is not aware of their personality type, he or she may come to believe something is wrong with them when an exercise program does little to help them accomplish their goals.

The first step to discovering whether you are an introvert is to look at common behavioral habits of introverts all over the world.

You Might Be an Introvert If…

Here are 5 of 23 signs that you may be an introvert via the Huffington Post (click here to see the full list):

• You find small talk incredibly troublesome. 
• You often feel alone in a crowd.
• You’re easily distracted.
• Downtime doesn’t feel unproductive to you.
• You shut down after you’ve been active for too long.

Best Workout Tips for People Who Prefer Solitude

If you identify yourself as an introvert, consider a few things before planning a fitness program.

• Find smaller groups or solo exercise. The first thing you may want to consider is that introverts typically don’t need to interact as much with other people in order to gain energy. Therefore, things such as group exercise may not be necessary (unless you genuinely enjoy them). Solo or small-group exercise—such as yoga, swimming, and small group training—or working out with a partner are typically the best options for many introverts. Working out alone provides enough energy and focus for the individual to have a successful workout. This does not mean occasional group exercise is a bad idea, however, since introverts alternate between periods of solitude and social interaction.
• Keep workouts short. You may also want to consider that since introverts become energy deficient when exposed to external stimulation for too long, it’s a good idea to keep your workouts short and effective. This will allow for an efficient use of your energy systems without feeling drained. Exercise methods such as High-Intensity Interval Training (HIIT) provide extremely effective workouts without you having to spend a lot of time doing them.
• Use your brain power. Lastly, did you know that an introvert’s brain is wired differently than an extrovert’s? It has been proven that introverts have more gray matter in their prefrontal cortex, which is the area associated with decision-making. This means introverts devote more brain power to analysis, which you can use to your advantage. If you want to get in shape, start by using the power of your brain to do research and analyze the data that you find. Read, write, think, and reflect on topics that pertain to your specific goals. The more you learn and understand exactly what needs to be done, the more likely you are to stick with your program and become successful with it.

One of the most important aspects of an exercise program’s effectiveness tends to be how well it is catered to the individual. There is no one-size-fits-all program. Different people have different requirements when it comes to exercise programming. See a NIFS Health and Fitness Specialist today if you are in need of a program that fits YOU! 

This blog was written by Darius Felix, Health Fitness Instructor. Click here for more information about the NIFS bloggers.

In my previous blog on swimming, I talked about the vast benefits that can come from adding lap swimming into your off-season workout regimen. But maybe you are already comfortable in the pool and swim on a regular basis; wouldn’t you like to get better and become more efficient in your stroke? By taking small steps to improve the different components that make up the specific strokes, you can become a better swimmer in a decently short amount of time.

Focus on Form

As other sports, form tends to be one of the key players in overall success. Each stroke has a certain form that will allow the swimmer to be more efficient. Take some time to research the different strokes that you like to do and learn the correct form. Whatever swim stroke you happen to choose, the different pieces will consist of breathing, kicking, arm movement, location of chest and hips in the water, and what you do with your hands, feet, and ankles. I know it seems like a lot to think about, but you may really benefit by simply understanding what the stroke should look like.

Breathe More Efficiently

Breathing tends to be one of the hardest elements of a swimmer’s performance. Getting the breathing technique down right takes time, practice, and patience. Master breathing by using a kickboard or holding onto the side of the pool before combining it with the actual stroke and movement in the water. You also will need to learn your breathing cycle—for example, if I am swimming freestyle, do I need to take a breath every three or four strokes? You may need to learn to breathe on both sides and be able to turn your head to the left and right to get air.

Learn the Body Roll

This movement is used specifically in freestyle. Have you ever seen someone swimming freestyle (on their stomach) and when it’s time to take a breath, they pick their entire head up out of the water? The body roll will allow you to efficiently roll your upper body (and partially through the hips) to get air so that only part of your head is not in the water. This movement can be learned easily using different pool equipment like a pull buoy.

Slow Down

We all have the tendency, when getting into the pool to do some laps, to go a million miles an hour. Whether or not you mean to do it, you will quickly be made aware that you need to slow down because your breathing will remind you! Take your time, be patient, and learn the proper technique in every stroke by putting your foot on the break. You will be amazed, when you slow down the pace a little bit, at how long you can actually swim!

Develop an Efficient Kick

Another great way to improve your overall swimming skills is to learn the different kicks that go along with the various strokes. Each kick has specifics in how far to pull your heel back, how big of a splash you should be making, how far below the surface you want your hips and legs to be, etc. Utilize a kickboard or the wall, as you do in learning to breathe right, to master the different kicks.

Utilize Equipment

There are so many great tools out there to help you learn to swim better. Utilize things like kickboards to improve your breathing and kicking, pull buoys to work on your stroke, and fins to work through power kicks and master the body roll. At most pools you will usually see hand paddles to work on power in the pulling motion to propel you through the water faster, and maybe even gloves that have webbed fingers. All of these things will allow you to work on certain pieces of form one at a time.

Learn the Turns

When I was younger, I spent hours in the pool trying to learn how to do the flip turn. And while many think it’s simply “cool,” the flip turn happens to make your swim efficiency shoot through the roof. This move will also take some time to learn, but if you are patient and work on the timing of the flip turn, your lap swimming will soon be quicker.

Watch and Evaluate

Do not be afraid to have someone watch you and evaluate the different strokes you are working on. Often someone outside the water can easily tell if you are kicking too hard, slapping the water during your stroke, or not efficiently breathing. Take some time to have someone watch and give you tips to work on.

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While this can seem like an overwhelmingly large list of things to work on, just choose one thing at a time. Each small tweak will make a huge impact on your overall swimming performance.

Remember Natatorium lap swimming is now free with your NIFS Membership! Learn More.

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

Have you ever thought of doing something big for those special birthday milestones? I can easily recall all the excitement that came with my 16^th birthday, for behind-the-wheel freedom, being able to call myself an adult at 18, and we all know the free feeling of legality when turning 21. Then there are those later-year birthdays, such as 30, 40, and 50, that tend to be looked upon as a negative thing with the “it’s all downhill from here,” mentality.

In the last few years, however more men and women have taken it upon themselves to look at these latter milestones as a time to accomplish a longtime goal or to cross off an item from their bucket list. Personally, I am enjoying this new outlook and challenge! I would like to share with you an experience from one of our own NIFS members, Kelly, who decided to take up the Dopey Challenge at Walt Disney World as she turns 50 this month.

The Dopey Challenge is a four-day event in Orlando, Florida, that consists of four races within four days: a 5K on Thursday, 10K on Friday, a half marathon (13.1 miles) on Saturday, and a full marathon (26.2 miles) on Sunday. Sounds pretty crazy, right? Well let me be the first to tell you, Kelly not only completed it but also did far better than she expected. She crushed her goals and was able to complete all four races injury free. And throughout the different races, she felt stronger than she had ever anticipated. But don’t just hear it from me; read on below for her personal account of this crazy experience.

Could you give us a little background about yourself?

“This past year has been a year of milestones for me. My husband, Kevin, and I celebrated 25 years of marriage last July. We also celebrated 10 years as Kristen’s parents (same day). In addition to being a wife and mother, I have worked at the NCAA for 16 years. I am also active in my church, teaching Sunday school and helping with our youth group. Exercise is something I definitely need for balance. I started running about 20 years ago. I had just turned 30, and although I was not overweight, could still visibly see a need for exercise. To start out, I was mainly doing cardio on a stair-stepper we had in our garage, but one Saturday I decided to go for a run to mix it up a little. I was hooked. Before I knew it, I completed the Mini-Marathon (the first of many half marathons) and eventually completed my first marathon at age 40.”

What made you decide to sign up for the Dopey Challenge?

“I had heard about the Dopey Challenge soon after it began in 2013. I had done two marathons, so with my 50^th birthday on the horizon, I thought it would be the perfect challenge. There was only one person that I mentioned it to who did not think it was a crazy idea: my husband. (I guess you start to think alike when you have been married for so long.) That made the idea of doing it even more enticing—something that we would do together. I could hardly wait.”

What did you do in order to prepare for the series of races?

“I signed up for the Dopey in April and knew that I wanted to lose some weight and gain some strength. At the time, I did do strength training twice a week on my own in my home, but felt I wasn’t getting much benefit out of it. I decided to see what NIFS had to offer and came across the Ramp Up to Weight Loss program. That is where I met Masie. She came up with a great program that helped me reach my goal. Rebecca and Angie were also instrumental in my journey. I learned so much and they were always my biggest cheerleaders. After that, I continued with a maintenance program at NIFS and followed a running schedule developed by Hal Higdon specifically for the Dopey Challenge. Masie tailored my workouts so that I would be a stronger runner. It worked, as I was running faster and finishing stronger. I could not believe the difference since April.”

Were there any setbacks during training or doubts about achieving your goals? If so, how did you deal with them?

“The training was harder than I anticipated. Getting the back-to-back runs completed is the biggest part of the training, so there really is not much flexibility. By mid-November I was so tired of running all the time. The weather was turning colder and the holiday season didn’t help. Physically I was fine, but mentally I was exhausted. For my last long run it was cold, rainy, and windy. I was soaked and my legs burned. I just reminded myself that it is not supposed to be easy and it would be over soon. It really is such a mental thing.”

How was the trip? What happened during your weekend there?

“The trip began perfectly. I hit my personal goal times for the 5K and 10K and was feeling great. We enjoyed the parks after both races, basking in the sunny, 70-degree weather. However, the weather was looking threatening for Saturday with storms. Sure enough, on Friday night we got an e-mail stating the half marathon would be canceled as it would be too dangerous. They would give us our medals for the half after the marathon. I could have cried. I worked so hard and was so excited about doing all four races. But there was nothing I could do about it. I knew I had to get those miles in.

The storms were supposed to move through by 9 a.m., so my husband and I decided that we would run the 13.1 miles on the running trail at our resort. The distance is marked and I also had a GPS on my watch, so I knew I could feel confident about the miles. We got up the next day and headed out in the rain to do our half. I wore exactly what I had planned to wear, including my Dopey Challenge bib.

As I approached the running trail I could hear shouting. I then saw the most incredible sight. There were dozens of people out there running. Most had their Dopey Challenge bibs on, some even had costumes. One lady was carrying her American flag. Runners that were finished stood on the side to cheer on those of us still running. As we ran and passed each other (over and over again—we had to do 11 laps) we were high fiving and congratulating one another. There was more buzz and excitement than I have ever experienced at a half marathon—ever. (We later learned that this phenomenon was happening at all the Disney resorts, and actually started on Friday night after the announcement.) As I ran that morning, the miles flew by. I had a ball. Most importantly, I could now look forward to the marathon—including the celebration—knowing I got all 48.6 miles done. The marathon went as expected, although it was pretty chilly—40 degrees the entire time. But I finished strong and missed my personal goal time by only 3½ minutes. It was an extraordinary feeling to cross that finish line.”

What are your exercise plans for the future?

“I am continuing my program here at NIFS. Now that the races are over, my strength training will change so that I can focus more on getting my body-fat percentage down. I am back to running regularly and am looking forward to the Mini-Marathon this spring. I would like to do another marathon soon. My husband and I are already talking about another one we could do together. Although I don’t see any more Dopeys in my future, I have not ruled out doing a 50K someday. Maybe for my 60^th? We shall see…”

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We are so proud of Kelly and all of her accomplishments! We had the pleasure of working with her during most of her training before her big race weekend and developed so much admiration for her continuous dedication to her running program. Kelly displays that go-getter attitude that is contagious! I hope this experience can be that motivational nudge you need to make one of your goals a reality this year. Don’t wait any longer; this year can be that year, and NIFS has so many programs that can help get you there! Click here to find out what we offer.

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