NIFS Healthy Living Blog

In my first Caddy Smack blog, I wrote to inform NIFS members of the importance of rotational power as it relates to the golf swing, and exercises that can help improve it.  Caddy Smack Deuce was a new and improved variation that took a look at different areas (including rotational power) that can help take you take your game to the next level. I also tried to hit a golf ball over the White River Bridge, which was an epic failure (must have been the winter rust on my swing).

Since that first blog was published, I have met probably close to 100 NIFS members, guests, and employees who share a similar interest and passion for a sport that I love. I’ve been out to play with a few members over the last year and try to play with my coworkers as much as possible. When I picked up the game about five years ago after college, I thought it would simply be something that I would do as a hobby to take the place of the hours spent on the football field and in the gym. Little did I know that the “game” would become a moderate obsession and a constant battle with myself to improve on the previous week’s score. And as I meet more and more individuals here at NIFS and at different courses, I realize that the obsession that I have now does not seem like it will be going away anytime soon.

No Two Golfers Are the Same

The most obvious observation that I have made from these years of being a strength and conditioning coach and watching individuals’ golf swing characteristics is this: no one is the same. There may be a few similar swings that you see on the PGA Tour or among groups of golfing friends, but everyone is going to get the club from the ground, to the back swing, to the down swing, to the ball in a slightly different manner. Most of the time, the person has molded their swing to what their body allows them to do.

My second observation is what the third installment of Caddy Smack is going to be based off of. And that is the idea that on any given golf course on any given day, there are no guarantees on what type of players will be present. Golfers can be young or older in age, tall or short, skinny or bigger, mobile or immobile (in the hips, shoulders, etc.)—characteristic combinations are endless!

Critical Strength and Power Areas

My goal for this blog is to bridge off of Caddy Smack Deuce but keep strength and power at the forefront. Below you will find four areas of strength and power that I believe are critical to the golf swing. Each area has three exercises (1 = beginner, 2 = moderate, 3 = advanced) to fit your current golf and/or fitness situation.

Vertical Power

• TRX squat jump
• Medball reverse throw
• Depth jumps

Rotational Power

• Cable rotations
• 3-count medball shot-put
• Bucket toss with hip flip

Hinge Strength

• Kettlebell deadlift
• Kettlebell swing
• Barbell deadlift

Pulling Strength

• TRX row
• Pullup
• Sled power pull

If you are not doing any of these movements (or similar ones), incorporate one from each category into one of your workout days during the week. Pick and choose between the degrees of difficulty as you become more familiar with the movements. Of course, all the exercises can be modified in different ways as well, so get creative. Remember that not every golf swing is the same, which applies to the gym as well. Find the right combination for where you are now and build over the next few months as you prepare to have the best golfing season of your life!

Check out my next video blog, which will cover a warmup that you will be able to do at the course right before hitting the practice range or teeing off. I will be filming at the world-renowned NIFS National Golf Course located just outside our back patio!

This blog was written by Alex Soller, Health Fitness Instructor and Athletic Performance Coach. Click here for more information about the NIFS bloggers.

 It’s triathlon season and 2016 program participant Allison Anderson is coming back for another round. Many people come back to try something a second time, and for Allison there was no question whether she was going to tri again!

I took some time to talk with Allison about her experience with the NIFS Tri-Training Program and what inspired her to do it. Take a few moments to hear what she has to say.

What made you decide to
join NIFS Go Girl Tri-Training Program?

I saw the Go Girl training advertised on the NIFS Instagram. I immediately thought, "I can swim, I can ride a bike, and I can run/walk 3 miles. Let's do this!" The training was intense, but it prepared me for what was ahead. I was also interested because it was an all-female race. It seemed a little less intimidating than competing in a male/female triathlon.

What was your favorite part of the training?

Swimming! I was a swimmer in high school and was missing the workouts. The swimming aspect of the tri was the deciding factor for me. I was ready to take on the challenge again.

What did the group training program offer you that you wouldn’t have been able to do on your own?

The training program offered a full training plan, the opportunity to find others that were around the same level, and information on appropriate nutrition and food choices.

Who would you recommend this training program for?

This training program would be great for any woman interested in participating in a triathlon. There are multiple levels of intensity, so it is appropriate for everyone. The NIFS staff is helpful with all levels, encouraging beginners and challenging veterans. 

Do you have any recommendations for those in the training program?

Have fun and follow your training plan. Following the training plan to a t will help you be as successful as you can. Making a friend who works at the same pace is encouraging and gives you accountability to keep working out, even when the whole group isn't working together. It's also nice to see that someone is working toward the same goal as you are. 

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If you are a woman looking for a new challenge like a triathlon, or maybe you’re a seasoned veteran in triathlons but are looking for a training group, the Women’s Triathlon Training Program may be just what you are looking for!

Spaces are limited! Register now so that you don’t miss out!

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

When it comes to working out, I have always been the “faster, harder, stronger, better” type. If I’m not going to sweat and feel like I’ve accomplished something, what’s the use? As such, I never put much stock in mind/body classes. What could that type of exercise possibly offer that I wasn’t getting through my intense cardio and/or strength training sessions?

Fellow cardio lovers, weightlifters, and HIIT people, does this sound like you? If so, you can imagine my surprise when I discovered Pilates to be one of the most challenging workouts—physically and mentally—that I have ever done. Adding it to my weekly regimen has pushed my limits, helped me break through plateaus, changed my body composition, and ultimately made me “harder, faster, stronger, better.”

How does Pilates do this, you ask? The short answer: by building a strong core, creating overall muscle strength and balance in the torso and limbs, and improving posture. Please allow me to elaborate.

A Little Background

Joseph Pilates, a performer and boxer who, through years of self-study and practice, developed a method of exercise that would not only prove to last, but gain immense popularity, developed Pilates in the 1920s. The original exercises of Pilates in their purest forms were performed slowly in either the seated or lying position. They were carefully designed to train the body to be conscious of movement control, and thus move more efficiently. Joseph’s wife, Clara, learned her husband’s techniques and developed modifications to train those with injuries. Springs and pulleys were incorporated with the exercises to add resistance, and many could even be adapted to benefit bedridden clients.

Mr. Pilates died having never trademarked his method. His pupils went on to train numerous others, maintaining many of the original concepts but adding their own personal styles. Thus, since its creation nearly 100 years ago, many schools of practice have emerged. In 2000, a federal judge declared “Pilates” to be a generic term. As such, it is impossible to know exactly what to expect from a class simply titled “Mat Pilates.”

The Constant: The Core

Despite the plethora of styles, this remains constant: while the core remains at the “core” of the exercise, Pilates evenly conditions the entire body, thereby creating muscle balance and improving posture. No one muscle group is overtrained or undertrained. While the core musculature is the focus, the extremities are utilized to add load to the core, and thus the entire body reaps the benefits.

Take one of the basic exercises, the Plank. Think of all the muscles that must fire to correctly hold, simply hold, a high plank: rectus abdominis, internal and external obliques, transverse abdominis, glutes, latissimus dorsi, rhomboids, trapezii, paraspinals, BUT ALSO deltoids, triceps, hip flexors, quadriceps, anterior tibialis, and more. Then add a movement such as a pushup or a leg extension, and engage even more muscles.

The plank is just one example; all of the exercises and progressions performed in a Pilates class work multiple muscle groups in a very controlled manner, so as to promote muscle and movement awareness and fine-tune strength. Pilates is intense, but low-impact. It is challenging, but modifiable. It will push your limits, but it is sustainable. And it is extremely effective. When performed correctly, it will create an evenly conditioned body, improve sports performance (your golf swing will be considerably more impressive when it’s backed by a strong core and balanced muscles), and prevent injuries.

What Can I Expect in a Mat Pilates Class at NIFS?

So the ultimate question is, what specifically can you expect when you walk into the NIFS Group Fitness Studio shortly before 5pm on Wednesdays? You can expect a low-impact entire-body workout that flows nonstop for 50 minutes to upbeat, current, familiar music. You can expect careful instruction on form. You can expect an occasional self-assessment on strength and flexibility. And, even though this is not a cardio class, you can expect to sweat! Mats will always be used, and often you will be instructed to grab a small piece of equipment (small weighted balls, light dumbbells, springloaded rings, small towels, and exercise bands are commonly used). Shoes are optional. Let the instructor know if you have any injuries.

As the music comes on (which, did I mention, is always familiar with a driving beat and all original artists?), realize that the next 50 minutes is all yours. It’s yours to discover how strong you are, and build on that strength. It’s yours to get lost in the flow of the moves, or the flow of the music. It’s yours to take breaks or stretch when you need and to modify the moves as necessary or desired. It’s yours to build joint stability, improve your balance, and become more flexible.

Pilates has something to offer everyone, from the beginner to the elite athlete. So grab a towel and your water, and I’ll see you at 5pm on Wednesdays!

To access the full group fitness schedule at NIFS, click here. Not a member? No problem! Click here to get a free class pass and try Mat Pilates or any group fitness class on us!

This blog was written by Rachel Pfeiffer, ACE and AFAA certified Group Fitness Instructor and Board Certified Neurologist. To read more about the NIFS bloggers, click here. Photos by John Bragg.

If you are short on time but still want to get your workout in, there are many ways to make sure you are getting the most out of your limited time in the gym.

Here are four exercises you should do if you don’t have time to do your usual routine:

• Bear crawl
• Squat and press
• Side lunges with an upright row
• Kettlebell swings

Bear Crawl

The bear crawl, if done correctly, is a great exercise that will work your entire body! You will feel this in your core and shoulders. Mix it up! You don’t have to just go forward; crawl backward or side to side. This movement will get your core firing and shoulders working.

Squat and Press

Multi-joint movements are a great choice if you are tight on time. You get more bang for your buck since you are working more than one muscle group. The squat and press can be done with any piece of equipment. Dumbbells, a sandbag, kettlebells, or barbells are just a few great options.

Side Lunges with an Upright Row

Most people go through life only moving forward or backward. It’s important to get some side-to-side movements in your workouts. Side lunges are a good way to get some lateral movement in. Adding the upright row to the lunge gets your arms and back working as well.

Kettlebell Swings

Kettlebell swings are one of my favorite short-on-time exercises! They get your heart rate up, work on the core and butt, and are especially good if you have been sitting all day. The kettlebell swing movement is a hinge pattern that is great for firing up your posterior chain (which doesn’t get worked if you sit on it all day).

Next time you go to the gym when you are in a hurry, try out these four exercises! If you need help learning any of the exercises, stop by the track desk and have a NIFS HFS help you out or check your form. Don’t let limited time be your excuse for not getting a workout in!

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Small Group Training (SGT) classes now available. Find out more and try a class for free!

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

A few summers back,  I spent 5 fantastic days in Maui with my wife and her family, and as you can probably imagine, I had the best time of my life there! I have been so lucky to be included on my wife’s family vacations and have had the opportunity to visit some amazing places, each one better than the last. For that, I am extremely thankful!

Having the opportunity to travel is a pretty new concept to me, and the memories that are made and the realignment after some time off are priceless. I am beginning to believe that taking time to travel and explore new places ranks pretty high on the wellness scale, and I would urge anyone to make it happen. Maybe it’s not Maui, but do make it a goal to travel to a new place often and experience what the world has to offer.

Maui provided so many new experiences for me, some very surprising and unexpected and some life-changing. For example, wild chickens run around all over the place and are not that afraid of the human folk. SPAM isn’t discontinued; it thrives in the islands (still scratching my head on that one). And oh, jet lag is truly a thing; I never put much stock in the jet lag phenomenon, but it’s legit.

What I will take with me forever after this amazing, probably once-in-a-lifetime trip, are some of the life habits of the true islanders. Now of course it is still America, and there are those who take the island for granted and act as many do here in the mainland. But those who are native to the island or who are truly captured by the immense spirit of its origins and traditions, these are 5 habits they practice. I think anyone can benefit from them, no matter where they are in the world.

Aloha the One You’re With

Easily the most recognizable Hawaiian term, aloha has a lot more meaning than simply “hi” and “bye.” Hawaii is not the Hi and Bye state! Aloha means love and affection, as well as hello and goodbye. I think it’s a very good thing that when you see someone you let them know you care about them, and when they must go, you remind them that you love them. Make it a point to tell the ones who mean the most that you love them the most. And while you’re at it, share a little love with a stranger by simply holding the door for them, or buying that cup of coffee for the next person in line. Saying Mahalo, or thank you, for everything to everybody can go a long way toward making someone’s day. Bottom line: share the love!

Pau Hana: Make Time for Recovery

Work is done (pau hana); it is time to chill! Hawaiians work hard so they can relax even harder, and how can you not find relaxation in a place like that? But we usually don’t find time to relax and recover; instead we find more things to do, work out even harder, and not get a good night’s sleep of 7–8 hours a night. Taking time off, in this case from exercise, should be viewed as part of your training. When you find times throughout your day to relax, even for a few minutes, it can add productivity to your work day and help keep you fresh for family time when you get home as well as help lower stress levels. Now we may not be able to stretch out on the beach for a nice long nap every day, but we can find ways to chill out and retool that work for us.

Ono Grinds: Good Nutrition That’s Delicious

Good food (ono grinds) can be found all over Maui and includes items you may not find anywhere else. Have you ever had eggfruit? Neither had I until I visited Maui, and it is delicious. You can find fresh local fruits and vegetables as well as lean meats that are native to Hawaii all over the place there. Hawaiians take their food very seriously, I found. And I can argue that you can find the same quality of foods near you. You may have to skip out on the eggfruit for now, but there are plenty of markets, even year round, that can supply you with fresh fruits and vegetables. I don’t think I need to reiterate the importance of choosing foods that are close to their source; we’ve covered that many times in the past. Find a market and go shop there! While you’re there, pick up something you’ve never tried before and go for it. You never know; you might find your new favorite food. Hawaiians take pride in their food and how they enjoy it, as should we.

Hoike ia & Nani: Adventure and Beauty

Search for hoike ia (adventure) and find nani (beauty) whenever you can! Some of my fondest memories of my trip were long, relaxing walks along the ocean to soak up and be mesmerized by the beauty that surrounded me. Breathtaking views of sunrises and sunsets, whales breaching, and turtles swimming were served up in abundance. It was impossible not to become entranced with it all and find yourself searching your soul and losing yourself in the moment. So many opportunities for adventure and being surrounded by nature were available to me daily, and I took advantage of every minute. From snorkeling and whale watching, to watching the sunrise at the top of the largest volcano on the island and then riding a bike down the side of it, there were so many adventures and so much beauty to be had.

You may not have a volcano right outside your back door, but there is beauty and adventure to be had anywhere, you just have to take time to act on it and then appreciate it. This beauty and adventure will not be found in the television or on Facebook, you have to get out there and seize it.

Ohana and Moolelo: Family and Tradition

I learned the Hawaiian translation for family (ohana) early in the trip and found that ohana means a great deal to the people who live there. I couldn’t help but feel the overpowering sense of family and moolelo (tradition) with the people who live on the island. I truly felt as if I was part of the large Hawaiian ohana by the way I was treated by most. We attended a luau during our time there and the tradition that was on display was captivating. We were treated as if we had lived there for years, and they truly felt that we were a part of the family, even if it was just for that night. That’s a feeling that is pretty rare in most places, but it doesn’t have to be. I was pretty jealous that they make such a huge deal about their heritage, traditions, and ohana that we here in the mainland just don’t do.

If you take anything from this post, please make your ohana the most important thing in your life. Don’t let a day go by without telling those people that make up your ohana how much they mean to you. These most important people in your life may not always be here; cherish and celebrate them with your own ohana mau moolelo (family traditions) as much as you can.

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My trip to Maui has left me with long-lasting changes to the way I view the world and treat each day. And although I am describing takeaways from the islands, you can find inspiration and meaning anywhere. It will all be determined by the way your eyes perceive what you are looking at. Find the beauty, search for some adventure with your ohana, take time to relax and recover while enjoying some ono grinds, and spread the love!

Mahalo and Aloha!

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.

For the month of May, we are highlighting Boot Camp as our group fitness class of the month. Have you outgrown some of the group fitness classes and want to take your training a step forward? Boot Camp may be just the thing you’ve been looking for to do that. This class is both challenging and exhausting, consisting of a 60-minute total-body workout. Let’s take a look at the benefits, class design, and who it best suits.

What does a Boot Camp class look like?

This is a good question, and the answer is simple: sweaty, exhausted people who need to jump into the shower immediately! Boot Camp takes place inside NIFS during the winter or stormy times; or often Steven, the class instructor, will take it outdoors. During the warmer months of the year, you will find Steven and his class along the Canal, downtown at the Indiana War Memorial, working out in White River State Park, or someplace around town that they find useful tools to utilize for their workout, all while getting a nice tan.

The format of the class typically involves some cardio, usually running or stairs and strength work like pushups, squats, lunges, and pull-ups. This class would fall into the categories of high-intensity, fast-paced resistance and endurance training.

Watch video.

What is it good for?

Boot Camp is beneficial in lots of different areas of the fitness realm: cardio, strength, calisthenics, social interaction, and the never-give-up mental attitude that we all need to have! Also, often it takes place outdoors because it’s good for everyone to get out occasionally and see nature (unless the mosquitos are biting).

This class helps those who feel they have outgrown some of the other group fitness classes and really need to take their fitness up a notch. You will benefit from the high-intensity workouts that boost your cardiovascular endurance and overall strength—not to mention, Steven has a good group of folks who love working out together and interacting socially.

I’m new to exercise; is this class for me?

While we never want to exclude anyone from our classes, it would be wise to work your way up to this one if you are a first-time exerciser. The goal at NIFS is to get everyone comfortable and confident in their workouts and not leave anyone discouraged. If you feel you are physically fit and ready to raise the bar a little bit on your own workout standards, this is the class for you to try next. If you are uncertain whether it’s too much, just show up a few minutes before class time and talk with Steven to guide you in the right direction.

Click here to see our full group fitness schedule and when classes are offered.

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

Salutations NIFS friends! Our facility has a partnership that allows members access to lap swimming at the IU Natatorium. This amenity is something that has been on many bucket lists for some time, and now that we can say we have a pool, it’s time to get in there and take advantage of it. While the benefits of swimming are undeniable, there are some great points we can discuss for people (like me) who have found it a little more challenging to float. This blog will bring to light some interesting facts and some general ideas that can make your next swim (or float) more efficient, effective, and fun.

The Effects of Body Fat on Swimming

A big question that many new swimmers have is, “Why do I sink and you float?” The answer can be correlated to your body density and body fat percentage. Because fat is less dense than water, it floats. If you are an individual who carries a higher percentage of body fat, you are more likely to stay above the water surface. Competitive swimmers, therefore, would have an advantage to having both strong muscles as well as low body fat.

Using Aerodynamics to Your Advantage

Something else that you may notice is that some people who swim wear drag suits. The idea behind this is to increase resistance, therefore making the exercise more difficult. When a person competes, they wear normal swimming gear (making the exercise easier). There are advantages to this technique, but because most of us are recreational exercise swimmers and not in competition, this may be a moot point.

Along the same lines, you will see Olympians who not only use the drag suits, but also shave all body hair in the hope that they can shave :01 seconds off their personal best. NIFS personal trainer Kris Simpson suggests, “If you just want to swim, and do not care how fast, the extra resistance [of body hair] will get you a better workout and calorie burn.”

Treading Water for Fitness

As a total beginner, I find swimming can be quite challenging. Inefficient movements and lack of knowledge make long-distance routines almost too hard to bear and definitely less enjoyable. What I have found to be a great exercise, without using a lot of space or thought, is treading water. Basically, find a deep enough place in the pool where you can stay stationary in the water (no touching bottom or the sides) for a time. Then tread water for time, starting off with a minute and working upward. Add drag for more calorie-burning fun.

Get Started in the Pool

Whether you are swimming toward an Olympic dream or just trying to keep your head above water, swimming is undeniably a great exercise that cannot be overlooked. For NIFS members who are eligible, stop by the NIFS service desk to get your Natatorium pass. Also, see Kris Simpson about HIT classes or Aqua Fitness over to the “Nat”.

As always muscleheads, rejoice and evolve!

This blog was written by Thomas Livengood, Health Fitness Instructor at NIFS. To find out more about the NIFS bloggers click here.

Burning more calories, developing more strength, and building the ultimate body in less time is an equation I think we can all get behind. In our world of “on-the-go” fitness—and, well, pretty much everything—finding ways to get more done in less time is a priority in many of our lives. But being effective and getting things done are two different things, in my opinion, and movement does not always result in progress. Being efficient and getting results at the same time in your fitness programming takes planning and choosing the best exercises for your desired outcomes.

Two Steps to More Efficient Workouts

Scheduling your weekly workouts and determining the amount of time you can dedicate to each session is an important first step. Writing those workout sessions in your scheduler, as opposed to simply telling yourself when you will train, will make those sessions a priority and aid in accountability. So write it down!

What you are doing during those sessions to get the most out of the time you’ve allotted to yourself is the next step. If you are just getting started in this new year, I highly suggest you schedule some time with one of our fitness professionals to help you develop that efficient and effective program.

The Squat and Press

One of my favorite Big Bang exercises I highlighted in a previous post is the squat and press. Combining both upper body and lower body, squat and pressing patterns, and loading the anterior core, the squat and press exercise provides a whole lot of BANG! This exercise can develop power and strength in multiple movement patterns such as the front squat, overhead press, and trunk stability. By combining these patterns, the squat and press also has a rather high metabolic cost on the body. In layman’s terms, this exercise will get you breathing hard fast! That equates to multiple fitness aspects being challenged in a single movement. Now that is efficiency!

Variations on the Exercise

Here are a few variations on the squat and press you can implement in your program. Remember, you cannot put on a tie before the shirt, so choose the progression that makes the most sense to you and your fitness level.

BONUS Workout: Metabolic Burn

• 1A sandbag squat & press (sub any variation) 3 x 10
• 1B TRX rows 3 x 10
• 1C mountain climber 3 x 10/leg
• Rest 3 minutes
• 2A kettlebell swings 3 x 15
• 2B pushups 3 x 10–12
• 2C side plank 3 x :30/side

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

The weather is warming up, the flowers are coming out, and daylight is around much longer at night. All of these things mean one thing: time to start grilling again! Having a barbecue or cookout is a wonderful way to do a majority of your cooking because it is a healthy preparation method and leaves little to no cleanup in the kitchen!

However, there can be some safety concerns when it comes to grilling, so read below to make sure you are informed.

Follow Proper Meat Temperatures

One of the most common reasons for food poisoning is not cooking your meat to the proper temperature. In fact, only 23% of Americans say they use a meat thermometer. This is the easiest and best way to make sure you are cooking your meat to the proper temperature. Here are the food safety temperature guidelines for different types of meat:

• Chicken: 165 degrees
• Pork: 145 degrees
• Hamburgers: 160 degrees
• Steak: 145 degrees
• Bratwurst: 160 degrees
• Fish: 145 degrees
• Leftovers: 165 degrees

Use Condiments and Marinades Safely

Another thing to be cautious about is condiment safety. Always be sure to marinate meat in the refrigerator vs. sitting out on a counter or out by the grill. If you are reusing the sauce used on raw meats, bring it to a boil before using it on cooked meats; or throw it away to prevent cross-contamination. Condiments should not be left sitting out for more than 2 hours (1 hour if the temperature is above 90 degrees).

Don’t Reuse Cutting Boards and Platters

Something that might happen if you are in a hurry (or trying to cut down on dirty dishes) is to use the same cutting board or platter that had the raw meat on it for chopping veggies, or to put the cooked meat back on it. This can definitely be a recipe for disaster, so be sure to grab a different platter or cutting board, or clean the original one thoroughly with hot soapy water before using again.

Wash Hands and Utensils

Finally, don’t forget about those tools and your hands! This is where a lot of bacteria from the raw meat can reside. Thoroughly wash your grilling utensils once they have come in contact with the raw meat instead of just hanging them up on the side of the grill. Also, be sure to wash your hands and the grill handle that you touch with your hands after handling the raw meat.

Taking these small extra steps can guarantee a spring and summer filled with delicious (and safe) foods from the grill! And here are some tips for healthy eating at your next barbecue.

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

Trimester 1 (Weeks 1–12)

Nutrition: Not a lot of nutrition changes occur during the first trimester of pregnancy. During this time you might experience some of the more common unpleasant side effects of all of those hormones your body is producing—mainly nausea. Most research shows the best way to keep the nausea at bay is to constantly keep some food in your stomach. This could be crackers, fruit, half a sandwich, yogurt, etc. The key is to eat frequent meals throughout the day. For those that have nausea the worst in the morning, this might mean setting an alarm in the middle of the night to have a snack. Your calorie needs are not higher during this time and your weight should stay the same.

Exercise: During your first trimester, it’s typically okay to continue most things. You should continue whatever workout program you have been doing. Exercise is good for both you and your baby to assist in your mood, energy levels, weight, and overall health, so keep exercising; and if you don’t currently work out, try to start moderately. While most exercise is good, there are some things that you want to avoid. Make sure you avoid exercises done laying on your back, movements where your feet are in the air above your head (common in yoga and headstands), too much twisting of the abdomen, and explosive movements. Pay attention through the entire pregnancy to your temperature: keep yourself cool and regulate your breathing, being sure not to be overly strained.

Trimester 2 (Weeks 13–27)

Nutrition: The key thing to keep in mind is that you are not eating for two. Your body and your baby require only an additional 300 extra calories per day for the second and third trimester. Ideally, these calories will come from food sources that are good for you and the baby. Here is a list of important nutrients and an average goal to achieve:

• Protein: 75–100g each day to help with brain development and increasing your blood supply for the baby. Lean sources such as chicken, cooked fish, pork, eggs, beans, and nuts or nut butters are important to incorporate at meals and snacks. Keeping track with a food-logging app such as MyFitnessPal is the easiest way to reach your goal.
• Calcium: 1,000mg each day to help form the baby’s bones and tooth buds. This is around three to four servings of dairy foods such as milk, yogurt, or cheese each day. In addition, eating foods such as leafy greens and fortified foods is another way to reach this goal.
• Iron: 27mg per day is ideal to help increase blood volume. The best sources of iron are leafy greens, whole grains, and lean seafood.
• Folic acid: 600–800mcg per day to reduce the risk of neural tube defects such as spina bifida. This can be achieved by consuming a balanced diet with plenty of fruit, veggies, whole grains, and lentils.

Exercise: It is important to continue your fitness routine; however, you want to choose activities that are low impact like walking or swimming. Most exercises during this trimester are safe in moderation. Because of the muscles being distended, you want to avoid exercises that are done overhead like the military press. Also, be sure to eliminate jumping exercises or things like outdoor biking where there is potential to fall onto your stomach. Continue to avoid exercises on the back and keep your heart rate and breathing under control.

Trimester 3 (Week 28–birth)

Nutrition: While trimester 2 and 3 follow the same nutrition guidelines, there are some important things to keep in mind with foods while being pregnant. Some foods have been known to cause harm to the developing baby. The best way to avoid this is to be sure all meats have been cooked to their proper temperatures. Also, reducing or eliminating the caffeine from your diet is recommended. Sticking to 200mg or less per day (the amount in 1 cup of coffee) is ideal. In addition, avoid fish high in mercury such as shark, swordfish, and mackerel and have only small amounts of canned white albacore tuna. Finally, deli meats have been known to have listeria, so if you are eating it heat up your meat in the microwave to kill any possible bacteria.

Exercise: It is important to continue low-impact exercises. If you are a runner or someone used to high- to moderate-intensity exercise, make sure that you consult your physician before continuing your routine. During the third trimester, there should not be any lifting of heavy weights due to the stress it puts on the ligaments. Again, do nothing on your back. The important thing is to get adequate rest and hydration as you prepare to meet your little one.

As you can see, exercise and nutrition are both essential pieces to having a healthy pregnancy and birth of your child. If you have any questions regarding either your exercise routine or nutrition, consult your doctor at the start of your pregnancy to ensure a safe trip down baby lane!

This blog was written by Amanda Bireline, Fitness Center Manager, and Angie Mitchell, Registered Dietitian. For more information about the NIFS bloggers, click here.