NIFS Healthy Living Blog

Fit & Forty+ (Fabulous) Series—Getting Started

by NIFS Personal Trainer Kris Simpson

This four-part blog series looks at what happens to women as we get into our fourth decade. As you see the scale creep higher and the clothes fit tighter, you know something must be done—now!

I will include both blogs and videos, giving you information and showing you ways to become FIT and FABULOUS into your 40's and beyond. Look for each part in the series to be posted weekly each Thursday. Subscribe to our blog so you don't miss an installment!

So What's Changing?

When we hit the big 4-0 the loss of muscle and decrease in metabolism seem to go hand in hand. Of course this varies for each person but some sources claim that your metabolism can decrease by up to 5% every 10 years once you hit 40. That means you have to eat fewer and fewer calories every year just to maintain the same weight.

As you edge closer to 40, you face the realization that workouts are not something you do or don’t do; they become what you need to do. You are starting to get into your routine: family, work, and social commitments, which invade your me time. You need to carve out some time for you, but it does not need to be long hours on the treadmill.

Getting Started the Right Way

(Before starting any workout program, get a checkup from your doctor.)

Just some basics here. Get good gear: shoes, sports bra, and comfortable, breathable shorts and top. The key is your shoes; your feet need to have support for the work you will be doing. The biggest mistake I see with new clients is old, broken down, poor-fitting shoes. If you are going to be running, get running shoes. If walking, get walking shoes. If you are doing strength and interval workouts, get a shoe that allows for side movements (like a court shoe). For most who have worn high heels or tight, ill-fitting dress shoes in the name of looking fabulous, the minimal (or barefoot) shoes will not give you enough support and could lead to injuries.

Also, don’t pay top prices for shoes. Look through the clearance section and buy some that you like the look of (this is a great motivator), that feel great on your feet walking around the store (bring workout socks), and are within your budget.

Sports bras are just a necessary evil, so buy a good one! If you have a difficult time with sizes and support level, look into online companies.

Shorts and tops should be made from breathable and comfortable material to help you move through the workout without getting in the way. Plus you can get designs and colors that can encourage you to get moving. These items can be bought off the clearance racks as well.

Start with Measurements To Track Your Progress

Getting fit is a process. Changing poor habits to better ones, at times, can seem long and slow. Remember you did not gain the extra 20, 30, 40lbs in a week so you won’t lose it that fast either. By taking measurements you can gain encouragement by results, even if the scale doesn’t show it.

Watch my video now on the right way to take measurements. This is an important step in getting started so don't skip it! Tracking your progress will help you see the changes and will also keep you movitated when you need it most.

The changes you start making will need to be life-long. If you can make small modifications, it will lead you to a healthier and happier you. I look forward to challenging you in this series to be your best at 40 and beyond!

So I have a question for you: How is your “balance”? I’m not referring to your single-leg stand on the BOSU. I’m referring to the balance in your life. The juggling act of all the responsibilities and the people we are responsible for and to can be as if we upgraded from simple juggling balls to flaming knives.

Sometimes I think of that line in the movie Fight Club, when Brad Pitt’s character says to Ed Norton, “Things you own, end up owning you.” For me, it is my career that at times owns me, and tends to monopolize my focus and energy. The balance among work, rest, play, and spiritual wellness is a crucial one, and it does take some juggling at times to ensure that proper balance.

Legendary coach Dan John puts it best that if you have to work more (say, your busy time of the year), you must plan to rest more, play more, and spend more time developing spiritually (this could be religion, alone time, meditation, etc.). As you expand each facet of your life to ensure the proper balance, you too should expand. It just makes sense, doesn’t it? If you work more to complete an important project at work and increase your rest time revolving around solid sleep patterns, you will increase the benefits of great sleep. Expanding work and rest will then lead to more play time, resulting in better moods and perception.

Lastly, expanding the preceding three facets of your life will result in you spending more time expanding your spirituality. Now this is different for everybody. For me, it is alone time where I develop both personally and professionally. Or it is a long walk with my wife, Teri, and our Snorkie dog named Traveler. What is it for you? I feel to be the best “YOU” that you can be, all other facets of your life must lead you to a strong and centered spiritual sense that must involve a close relationship with the ones you love the most.

I came across a survey years ago, and if it has stuck with me for this long it is probably worth repeating. The survey polled 100 senior citizens about what they would do differently if they could do it all over again. Here were their top 3 answers:

1. Laugh more
2. Spend more time with loved ones
3. Take more risks

As you look at your current balancing act, would those three be on your list later in life? Sometimes you need reminding of what is truly important in your lives. THIS IS YOUR REMINDER! Spend time with the people you love and who love you, find a way to laugh out loud every day, and have the courage to take that risk you have been fearful to take. Create the true balance in your life. You won’t regret it.

Tony Maloney is the Fitness Center Manager and leads Group Training Sunday through Thursday. Follow Tony on Facebook at ELITE. Meet our NIFS bloggers.

It's time to get ready for the fourth annual NIFS Slim It to Win It program! For those of you who have never participated in Slim It before, or those of you who have loved it so much in the past that you keep coming back, 2014 is your year to use this program to help reach your fat-loss goals, like so many others:

“I was told I had a pre-diabetic condition. The first year I participated in the "Slim It" program I lost 15 pounds and dropped 5 points in the BOD POD. This year I lost another 5 points.”*

***

“Christmas vacation I went a little overboard. I decided it was time to get back to it and get into shape.”

***

“I finally fit into pants I have not worn for 2 years. I also never take naps anymore. It is quite amazing what eating right and working out will do for your self-esteem.”*

***

Slim-It is a 10-week group training program and competition geared toward fat loss. The top team, top male, and top female winners receive a 3 month FREE membership to NIFS!

What Slim It to Win It Includes

The program includes the following:

• Pre and post BOD POD analysis

• Contact with Registered Dietician Angie Scheetz

• 20 group training sessions at NIFS with a Health Fitness
  Specialist geared toward weight loss

• Team relay during week five of training

• Grand Finale with food, fitness, and awards

• Weekly newsletter with helpful success tips

• Program t-shirt

A pre- and post- BOD POD test is required for each participant. Along with your pre BOD POD, you will be given a three-day food log to complete prior to your first week of training. Your coach will submit your food log to the Registered Dietician, who will give you some general feedback and tips for success. Along with this, she will contact you once during the duration of the program to check on your progress and answer any of your questions!

Important Dates

Visit the service desk between January 27 and February 6 to sign up for the program this year. There will be eight teams with a maximum of 15 people per team. Spots will fill up fast, so be sure to sign up early! Team training sessions will be twice a week beginning February 10 and ending April 18.

Don’t miss this opportunity to enjoy a fun fitness atmosphere with a group of individuals with the same goals as your own!

Visit the NIFS website for more information about all of the upcoming NIFS programs for 2014. We look forward to having you as a part of another successful program this year!

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

This blog was written by Stephanie Kaiser, NIFS Health Fitness Specialist and coordinator of the Slim It to Win It program. Meet our bloggers.

In the past decade, the half-marathon distance has grown at an extraordinary rate, almost tripling in the number of participants across the country. Although in the past few years the growth has began to slow some from the preceding rapid rate, it is the most popular road race distance for runners and walkers to complete, with 43 half-marathon distance races consuming the top 100 largest races in the country in 2012. Included in that list as the highest attended half-marathon for 2012, the Indianapolis OneAmerica 500 Festival Mini-Marathon continues to be a go-to event for runners and walkers of all abilities.

A few reasons that I believe so many people set a goal of training and completing a half-marathon is that the idea of running a half-marathon is a manageable health and fitness goal from a time commitment and physical capability standpoint. Along with this, it is an excellent challenge for those looking to improve fitness, manage weight, or just accomplish something out of their ordinary routine.

Tips for Running Your First Half-Marathon

Here are a few tips that I suggest for first-time half-marathon participants:

• Find a beginner's training plan! Starting with no base can still result in success when you follow a plan. First-time half-marathon runners should be sure to start out with lower mileage and gradually work into longer runs. This will help with confidence level initially and help prevent injuries that can occur if you start running too much too soon.
• Visit a store that can fit you for the proper pair of shoes to run in before you begin the training program. Figuring out the right pair of shoes is very important and should be done before you start a training program.
• Eat and hydrate appropriately prior to and following each training session. This will have a great impact on how you feel during all of your runs throughout the week.
• Finally, have fun with training for the race! If you are motivated and feed off of others, find a group of people you enjoy being around to train with.

Join the NIFS Mini-Marathon Training Program

Now is the time to check the half-marathon off of your bucket list and join the hundreds of thousands of people who complete half-marathons every year! The NIFS Mini-Marathon Training Program was created to offer NIFS members and local residents a training program geared toward completing the spring half-marathons. Program participants are given a training plan to follow, which prepares them to complete the Mini, the Geist Half Marathon, the Carmel Half Marathon, or a combination of the races for those looking to complete multiple races in the spring.

Each Wednesday night for the duration of the 14-week program, runners and walkers of all abilities meet with their designated pace group to complete their long run for the week. Volunteer group leaders ensure that the participants are staying on pace and are completing the designated distance for the night. The distance of the long run progresses as the weeks go on, capping out at a 12-mile long run two training sessions prior to the Mini, which leaves participants prepared to conquer the 13.1. Following each training session, recovery snacks are provided to the participants.

Click here to register for the 2014 NIFS Mini-Marathon Training Program. Starting from scratch and not sure if you are ready to complete a half-marathon? Try our 4-week training program to build your base!

This blog was written by Stephanie Kaiser, NIFS Health Fitness Specialist and co-coordinator of the NIFS Mini-Marathon Training Program. Meet our bloggers.

It is hard to believe that we are wrapping up another year at NIFS! As instructors looking back over the last year, we like to think that the variety of fitness opportunities that we have offered has provided individuals with the tools needed to move forward toward reaching and surpassing their health and fitness goals. Along with the variety of group fitness classes, personal training, group training opportunities, and fitness assessments and personalized exercise programs, we offer additional special programming throughout the year to keep our members on track and motivated!

Mini-Marathon Training Program

Every year, One America 500 Festival Mini-Marathon and other spring half-marathon participants look to NIFS for their training program. NIFS offers a unique program providing pace group leaders for each training group, ranging from a 7-minute run pace, to a run-walk group, to the 16-minute walk group. You will find a group of individuals ready to train for the same goal as you within your group each Wednesday night of the program when you meet for the long run. Participants also receive a snack after they finish their run. With nearly 325 participants and leaders last year, the program proved to be a success and resulted in many happy participants crossing the finish line reaching their goals in the 2013 spring half-marathons.

Slim-It-To-Win-It

Kicking off at the right time, just after the New Year’s resolution rush has worn off and the thick of winter has settled in, NIFS rolls out the Slim-It-To-Win-It 10-week fat-loss team training program, which has proved to be a great motivator for the members to stay on track with their weight-loss goals. This year proved to be a tight competition, with 11 different teams competing for the team title. The aBENger’s claimed the title, losing an average of 2.35% body fat!

Triathlon Training Program

As the only program in the city that has been training for the Go Girl Triathlon since the very first race, NIFS spent much of the summer training women of varying abilities to complete the sprint triathlon in August at Eagle Creek Park. Twenty-five very happy women completed the race that day! The program met at NIFS, the IU Natatorium, and Eagle Creek Park on Tuesday nights to complete a weekly group workout with coaches and concluded with a post-workout snack thanks to program sponsor First Watch Daytime Cafe.

Summer Showdown

Always promising to be an excellent fitness challenge, Summer Showdown never disappoints as a challenging test for those looking for an extra push to beat the heat in the height of summer. This past year, participants completed a partner 100 workout at the beginning of the program. After 6 weeks of training two days a week with a team and coach with workouts geared toward improving performance of the challenge, the partners completed the same workout to conclude the program.

Staff Rowing Challenge

A little friendly competition never hurts anyone; it also proves to be very motivating when looking at fitness! That is how we view the annual staff rowing challenge. From November 25 to December 24, members row as many meters as they can for their team. The team that rows the most meters and the team that rows the most meters per person gets bragging rights as team champions. We are currently wrapping up this program, but it has proven to be successful as a motivating fitness competition again this year.

Maintain Not Gain

Also currently occurring as a holiday incentive program, Maintain Not Gain proves to be a popular program year in and year out as it encourages fitness and weight maintenance throughout the holiday season. The program includes weekly motivational emails, group workouts, and incentive prizes for those who maintain or lose weight upon completion of the program. With 208 participants completing the 2012–2013 programs, the group lost a total of 208 pounds over the holidays!

Les Mills Launches

Over the past year, the Les Mills classes have become increasingly popular in the fitness center. In January, April, July, and October, Les Mills launches took place in the fitness center to introduce new releases with the goal of injecting energy in the facility and to pump up the members!

NIFS Barbell Club

New this year, Josh Jones headed up the NIFS barbell club in October. The program is great for anyone who is serious about wanting to improve their power-lifting abilities. This session focused on the clean and the snatch. Participants learned the correct way to complete the exercises and saw drastic improvements in their ability to lift like the pros!

Start 2014 off right by getting involved in one of NIFS specialized programs! Mini Marathon training starts Jan 22nd! Get Registered today!

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

There is nothing like hopping on a bike and riding nowhere. If this sounds dull and boring to you, you have never ridden with me. I teach RPM®, the Les Mills Indoor Cycling Program. Cycling is a great way to balance your workout and helps build leg strength and cardio fitness. With the weather turning cold, this is the time to try indoor cycling. Honestly, it can be terribly boring when done on your own, but a group class always makes it better and the workout factor is not one to be missed!

A Lower-Impact Workout

My love/hate relationship with running is what brought me to indoor cycling. I love the feeling of the burning in my lungs and the pride of finishing in a sprint up the driveway, but my ankles and shins are not always fans of the inevitable high-impact movements associated with running. A few years ago I was fighting injuries from running and my doctor recommended I ride a bike as an alternative workout. This worked really well until it got cold. That is how I ended up in my first RPM® class.

Honestly, I was dreading the thought of doing it. The concept of sitting on an uncomfortable seat in spandex going nowhere was less than appealing. But I dragged myself there and am so glad I did! I found I could achieve the same physical feeling of running without all of the high impact. High-impact activities have their own benefits and I enjoy them; I just need balance in my workout, and RPM® gives that to me and can provide it for you as well.

Join the Fun of Indoor Cycling

During these cold months, do yourself a favor and try out a Cycle or RPM® class. The worst part is getting used to the seat. But after that, all you will notice is the strength building in the legs and the cardio party in your heart. Put that all together with epic music and you’ve got one heck of a workout. Outdoor riders, you may find that you miss the scenery, but the instructors are all pretty entertaining in their own ways, so you won’t be bored. We may not be physically relocating, but we are moving forward with our fitness level. Take a class regularly and you may find your outdoor rides and runs are a little easier next summer! I know mine always are.

Check out the Group Fitness Schedule and pick a class time. Come a little early so the instructor can get you set up on the bike properly. As with any group fitness class, try the class three to five times before deciding if it is for you. Have fun and ride it like you stole it!

Not a member yet? Request a FREE CLASS PASS!

This blog is written by Tasha Nichols, Group fitness instructor, Les Mills National Trainer and Presenter.

The Force-Velocity Curve

Before going into what the chains and bands do, I first have to set the groundwork and explain what the force-velocity curve is. As you see below, when force (weight lifted) increases, velocity (bar speed) decreases. So at the top where force is high and velocity is low, it is considered maximal strength. As you work down the graph, strength-speed is next. In the middle of the graph, you see power (the rate of force development, or RFD). As you continue down the graph, it becomes speed-strength and finishes with speed, where force is at its lowest and velocity is at its highest.

The reason this is important is that chains and bands give you the ability to develop explosive strength. So instead of benching with high weight and slow velocity (maximal strength), or low weight with fast velocity (speed), you can work in the middle of the graph and accelerate the bar in both the lowering and raising phases of the movement. Without the bands and chains, you have to decelerate the bar about halfway through the raising phase of a bench press, or the bar will fly out of your hands. Bands and chains ensure that you drive the bar as hard as you can, generating a high rate of force through the full range of motion (more on this below). The bottom line: Using bands and chains increases your rate of force development (RFD) and forces you to not let up after you get past your sticking point.

How Bands and Chains Work

Bands and chains do an excellent job of matching your leverage. The bar is lightest when your leverage is at its weakest, and the bar gradually increases in weight as leverage improves. Let’s break this down even further. You are getting ready to bench with 200 pounds on the bar. You add chains that each weigh 30 pounds. So now the bar total is 260 pounds. However, at the start position, half of the chains are lying on the ground, bringing you to a total of 230 pounds. As you bring the weight down to your chest, the bar gets lighter because more of the chains are lying on the ground. So when the bar is at your chest, you bring the weight down to the 200 pounds that you started with. As you press the weight up, more of the chains come off the floor, gradually increasing the bar total back to the 230 pounds at the top. This idea forces you to drive the bar out into full extension without letting up.

The Benefits of Accommodating Resistance

Bands and chains train acceleration and rate of force development, which is great for the development of power. If you are an athlete, the key to improved sport performance is producing more force in less time. This results when an athlete can absorb more force eccentrically (lowering phase), allowing you to apply higher levels of force concentrically (rising phase) in less time. Sport performance is about which athlete can absorb more force, enabling the athlete to produce more power. The biggest improvements that you will see by using this method are increased power, speed, and explosive strength.

Whether or not you are an athlete, using this method is definitely a game changer if your goal is to move a lot of weight and be explosive. I hope this post answers your questions on whether this type of training is right for you. If you are interested in trying this, be sure to ask a coach to make sure the setup is right, and always have a spotter to ensure safety.

This blog was written by Josh Jones, MS, CSCS, USAW, NIFS Athletic Department Trainer and creator of the NIFS Barbell Club. For more information contact Josh by email. Learn more about the NIFS bloggers.

We have all heard the statistic that the average person gains 7 pounds between Thanksgiving and New Year’s. This is somewhat exaggerated; the actual number is a 1-pound weight gain. However, this pesky 1 pound usually hangs on year after year, so over 10 holiday seasons that is a 10-pound gain! The goal during this time of year is to maintain your weight, which is definitely a challenge with all of the extra food gatherings.

7 Tips for Holiday Eating

Here are some tips to help survive the holiday parties and make sure
your weight is the same on January 2 as it was on November 28.

1. Restrict the number of alcoholic drinks at holiday parties. At a minimum it is 100 calories per drink, and depending on what you are choosing, can be as high as 400 (eggnog!). The recommendations are one drink per day for women and two drinks per day for men. Instead of adding all of the empty calories from alcohol, save those calories for filling food!
2. Have just single servings of your favorite foods. If you are super excited to have a food that comes around only once per year, enjoy every last bite of the single serving, wrap up some and enjoy it the next day, too.
3. Don’t skip meals to “save room” at the party! This can lead to out-of-control eating. Instead, make sure to have balanced meals and snacks throughout the day, aiming for fruits, veggies, lean protein, whole grains, and low-fat dairy. You can even grab a snack before the party to help with the desperation eating. An apple with peanut butter, Greek yogurt and fruit, or a stick of string cheese with a handful of nuts would be a perfect filling and nutritious snack option.
4. Be sure to drink plenty of water throughout the day and at the party. This can help keep you full; and if your hand is already occupied with a beverage, it will be more challenging to reach for the food!
5. Remember that you can have some foods all year long, such as crackers, cheese, and pretzels. Choose the foods that are the most interesting and unique, and come around only once per year. Then frame it positively and say, “I want to save my appetite for the best” instead of “I am not allowed to eat these foods.”
6. Repeat these words: “No, thanks, on the seconds. It was delicious, but I have had enough.”
7. Instead of focusing on the food, put effort into enjoying the people and conversations, and really connecting.

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

The holidays are known as a time of temptation, bustling around, and busy schedules. It’s part of what makes me love the holiday season so much. Despite the cheerful feelings in the air, many times when we get busy, nutritious foods and regular exercise are the first things to go!

I can definitely relate to feeling the holiday rush and not knowing where or when to fit in my healthy lifestyle. I also know that with a little pre-planning and a conscious effort put into my food and exercise routine, I feel much happier overall and I am able to enjoy fun holiday events even more! Whether you are attending holiday parties, working long hours, or enjoying your child’s holiday performance, it’s still important to make time for health.

Here are my six tips for staying healthy during the busy holiday season.

1. Schedule the Appointment

At the end of the weekend, I like to take out my planner and write down my workouts where I have time available (in ink!). This allows me to know ahead of time I have an appointment. And just as if I were meeting with someone for business, I don’t want to miss it or be late. Looking at my time day by day, and sometimes hour by hour, makes the busy schedule seem a lot more manageable and allows me to find empty time pockets that I can fill if necessary.

2. Make It a Tradition

A couple of years ago, I signed up for my first Thanksgiving morning run and it was a blast! There were tons of crazy costumes, families, and runners of all experience levels participating. The atmosphere was so happy and inviting! Having the race to look forward to kept me on task for the month of November, as I knew I needed to stay in shape to complete the race and feel good the rest of the day. I enjoyed the race so much that I have signed up for a race every year since, and now I am getting my family involved!

3. Cook in Batches

Make batches of healthy meals and snacks at the beginning of the week so you aren't tempted by holiday treats at all times. I make this a habit even when it’s not the holiday season. It could be as simple as roasting extra veggies, cooking extra chicken or fish to throw on salads, or making sure all of your produce is clean and cut so you can grab and go at any time. Holiday treats are part of the season, so enjoy them, but don’t shape your entire holiday diet around them.

4. Combine Workout with Work

I know how it feels to have a big exam coming up that consumes every thought in my head, or extra work that needs to be completed away from the office. Having things like this on my mind have made me feel guilty about taking the time out of my schedule to get some physical activity in. Luckily, I have found a way to squeeze in some extra work while getting my exercise in. Read your notes while riding a stationary bike, running on the treadmill, or using the elliptical. It may not be your preferred mode of activity, but it is still movement. Combining the two things on your to-do list will hopefully give you a little break in your schedule so you can spend your spare time celebrating rather than at the gym.

5. Pack Your Bag

Preparing for the next day the night before helps me stay focused and not miss any appointments I may have coming up, and that includes my workout appointment with myself! I pack my entire bag the night before so I can get up early to work out before my day starts or hit the gym right after work—if you are lucky, squeeze it in during lunch! No matter what, your bag will be packed and ready to go, leaving you with no excuses.

6. Find a Workout Buddy

Having a partner in crime for any activity makes it more enjoyable, and the same is true with working out! Another option is to attend a group class. Meeting the others in the group will help hold you accountable for showing up each day. They will help motivate you during the workout, too!

If you need some extra motivation, NIFS offers Group Training classes throughout the week to keep you on track during the holidays!

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

Do Stretching Exercises

To maintain flexibility, stretching through dynamic movement patterns is ideal and can be done in a small area. Inch Worms, Knee Ups, and Jumping Jacks are all good examples of dynamic movement patterns.

Perform Simple Exercises That Use Multiple Muscle Groups

To simplify your workout, you can focus on a few great exercises that work multiple muscle groups. These exercises can range from beginner to advanced, with the functionally basic movement of sit and stand at a chair to the more challenging Burpees (add a pushup and squat jump for even more workload). The Plank exercise is also one of the best exercises for building endurance in the abs, back, core, glutes and hip flexor. To make the Plank easier add an incline or lower knees to the floor. For a greater challenge increase the period of time you hold the plank or add movement such as leg lifts or arm extensions.

Cardio Exercises at the Hotel

There are other “tools” you can use while on the go that you may not realize. For a cardio option, most hotels have a staircase. Use it! Avoid the elevator and take the stairs instead. For a challenge, run the stairs for ten minutes (and because most people use the elevator, it should be mostly empty for your use). Suitably known as a suitcase carry, your suitcase can be used for a one-sided farmer's carry walk that pinpoints your oblique (like a side plank), and a bathroom towel can be used to create an isometric static hold for countless upper-body exercises.

Whether or not you are on the go for the holidays, be sure to exercise the next time you travel; it’s easier than you think. See a health fitness specialist or personal trainer to help design a workout plan that is right for you.