NIFS Healthy Living Blog

Emily has been an intern for a corporate client of NIFS. She has contributed to the success of the center, and we wish her luck as she moves on to the working world after college. Thank you for being such a great asset to the NIFS team, and for sharing your experience on our blog!

Some come to the area for a taste of Indianapolis; I came for a taste of the professional world. When I originally applied to NIFS I thought that the internship would be a great opportunity to broaden my horizons; a chance to get out of my comfort zone and to work in a different environment with different populations. NIFS accomplished that and so much more.

I did my share of weighing pros and cons when finding a challenging internship that would further my development as an exercise science major. Maybe it was the hands-on experience, maybe it was the professional development, or maybe it was simply the professionals I was able to interact with that have helped to reaffirm my choice of career path.

My internship was located at corporate client of NIFS. Working with the team was a breath of fresh air. I was not just an intern, but an employee with duties that depended on contributing to a successful team strategy. Having a strong team dynamic is crucial when hosting team-building events to promote cooperative work atmospheres. Tasks also included fitness assessments, teaching group fitness classes, and leading facility orientations.

My greatest task, however, was that of managing a Women’s Half Marathon Training Program. Throughout this program, I have been able to shed the skin of the structured classroom environment and reemerge with a more profound meaning of what being a professional entails: leadership, planning, communication, and organization. Through the training program, I came into contact with women who I coached, but who were in turn a source of motivation to me. To see and be a part of individuals’ success in achieving goals is why I am so drawn to this field.

NIFS offers so much to each intern. Through shadowing, volunteering, and specializing at one’s site, the student has a chance to explore, find their niche, and leave with a new set of goals in mind.

Although there are still classes to take and lessons to learn, working as an intern at NIFS is an experience that I will always remember and cherish.

To find out more about applying for NIFS internships click here.

If it is the most important meal of the day, why do about 31 million people (or 10 percent of the population) still skip breakfast? Here are the top three reasons people skip breakfast and how you can overcome those excuses to make eating breakfast a part of your daily routine.

I’m just not hungry in the morning.

You should wake up in the morning and be hungry. Your body has gone at least eight hours without food, so it should be ready for some fuel. If not, take a look at your before-bedtime habits and check to see whether you are constantly snacking on chips and ice cream late into the evening. If so, this can affect your hunger levels in the morning. Don’t go to bed hungry, but instead choose a reasonable snack around 100 to 150 calories like Greek yogurt or an apple with 1 tablespoon of peanut butter.

I don’t have time for breakfast.

If you would rather hit the snooze button a few more times than prepare breakfast for yourself, you might find yourself without enough time to eat in the morning. The key is to aim for three food groups at a meal, so even if you grab a turkey sandwich and a banana as you run out the door, you are still starting your day right. The key is to combine some protein and whole grains to help give you energy and keep you full. Breakfast is also a great time to get in a dairy or fruit serving, too!

If time is an issue, use this recipe to prepare breakfast for the whole week. Add the egg to an English muffin and grab a glass of milk or piece of fruit to go with it and you are set!

I want to save my calories for later in the day.

Some people think that if they skip breakfast, it will help with their weight-loss efforts or give them more calories to consume at lunch and dinner. Unfortunately, this is not the case. A recent study compared two groups: one ate more for breakfast and the other ate more at dinner, with both consuming the same amount of calories. The breakfast group lost more weight and inches than the dinner group. Typically people who skip breakfast overcompensate the rest of the day by eating more calories than if they had started their day with a balanced meal.

Whatever your reason for skipping breakfast, try to break that habit and start eating something every day. Start small with a glass of 100 percent juice or a piece of fruit and then work up to a balanced meal between 400 and 500 calories and at least three food groups!

Angie Scheetz, RD, is the wellness coordinator at NIFS and organizes the Mini Marathon Training Program, Dealing with Diabetes, and Lite ‘N Up. Enrollment for Lite ‘N Up is open though September 17, 2013.

Each semester, including the summer, NIFS welcomes a new class of fantastic interns to come learn what it takes to work in a fitness center. With each group that we welcome with open arms, there is a point when we must say goodbye. Our most recent group of interns is wrapping up their final presentations and parting ways with the friends, coworkers, and clients they have met along the way.

Rachel Potter interned with NIFS for three months during the summer of 2013, and although we know she has to move back to her home state of Oklahoma to begin her career, we sure will miss her! Here is her perspective about what it’s like to be an intern at NIFS.

If you had told me five years ago that I would move to Indianapolis for a three-month internship, I would have said, “NO WAY!” Having moved to Oklahoma from the San Francisco Bay area, my perspective began to change and I began to realize how open I was to exploring the rest of the country.

Coming to NIFS was one of the best decisions I could have ever made. Sure, it was tough being away from my nice, comfy bed; three months on an air mattress seemed like a great idea in the beginning. The reward is everything I learned from the experience and the confidence I have gained in the process.

I came into the internship with a strong fitness background, so I chose to work with the actively aging community, a setting way out of my comfort zone. It was tough at first knowing that I wasn’t familiar with the population and sometimes feeling like a chicken with its head cut off. I remember the first class I taught. I did about fifty things you aren’t supposed to do! Luckily, I had great instruction from my supervisor and eventually began to settle in to the site.

What was so unique about the internship at NIFS was the option to explore the different departments offered. Because NIFS encompasses multiple facets of their industry—including corporate wellness, active aging, and athletic training—I was able to shadow different areas, which allowed me to see the differences between each place. I also learned how diverse the sites were. Seeing what each position entailed helped me realize the avenues I liked and may want to pursue further and the things I would never want to do in a million years.

Having learned so much more about myself and being able to apply my education to so many different areas, I could not have asked for a better intern experience.

This blog was written by Rachel Potter, NIFS Intern and Les Mills BODYCOMBAT and BODYPUMP certified instructor.

Foam rolling is the layman’s term for self-myofascial release. What you are doing is giving your muscles and fascia (the connective tissue that runs head to toe in the body) a good massage. If you have had a deep-tissue massage, however, you know it can be painful. This is the only time in the gym that I recommend no pain, no gain. Now, that may seem masochistic, but a little discomfort on the roller can make a world of difference in how you feel as you move after a session.

How Foam Rolling Works

The rollers come in different densities, with softer being gentler. But if you want to break down tight muscles and fascia, you need to need to suck it up and take the pain. Let me explain it this way: When your muscles get stressed, they will tighten up in spots to hold on so they don’t strain or tear. Those spots limit mobility, thus decreasing your ability to move with your max range of motion. When the muscles have been stressed too much, the force will go up or down the chain into the joints (knees, hips, shoulders, etc.). Many times pain is not a result of the joint being damaged; it is from the muscles not being able to do their job.

When you roll on the roller, all those tight spots are the muscles with a little ball, so to speak, of tight fibers. When you roll over those spots, they will release. Over time, with commitment to your rolling, you will feel those spots be less tender and pain will decrease. With a muscle at full strength, you can do more with it in terms of flexibility and strength.

The Basic Foam Roller Exercise

So how is this done? Ideally the body should be warm (although you will break a sweat hitting your sore spots, I can tell you from personal experience).

1. Grab a roller to lie on. You do want to try and hit the entire body. Surprisingly, you will find other spots you did not realize were sore.
2. Move your body over the roller, avoiding bones and joints (those don’t respond to rolling).
3. Make 5 to 10 passes over a muscle (or fascia) and then move to another part of the body.

You can do this after a workout as well to enhance recovery. You may notice you are less sore than when you started—aahh, the body’s way of working things out!

This is great for the day-after muscle soreness you get from a great (or new) workout.

This blog was written by Kris Simpson, BS, ACSM-PT, HFS, and a NIFS Certified Personal Trainer. To find out more about Kris and our other NIFS bloggers click here.

Whenever people find out I’m a dietitian, I get asked a lot of questions about what I eat. My typical response is “I eat normal.” However, I guess everyone has a different version of normal! For me that means following the recommendations in the USDA guidelines at ChooseMyPlate.gov. Half of my plate is filled with fruits and vegetables, a quarter of my plate grains, and a quarter of the plate protein. Then you can sprinkle in a little dairy with that. There is also room for some good, healthy fats and even the occasional dessert!

My rule of thumb is 80/20. 80 percent of my diet is filled with fresh, unprocessed foods like fruits and vegetables, whole grains, lean protein, and nonfat dairy; and 20 percent includes foods such as cheese, chocolate, and alcohol. On most days I try to make sure I get the 80 percent met first before even thinking about the 20 percent!

What Angie Eats for Lunch

So, what do I eat for lunch? Well, I tend to switch up the main part of my meal each week, but the rest stays pretty constant. I always have a Greek yogurt, some baby carrots, and a Clementine. Every Monday I bring to work four yogurts, four Cuties, and a bag of baby carrots. That way I don’t have to worry about it the rest of the week. Then, I make a homemade chicken salad, tuna salad, or egg salad mixed with nonfat Greek yogurt instead of mayo and put it on whole-wheat bread or whole-wheat crackers. Other weeks I choose an old standby: peanut butter and jelly on whole-wheat bread. Sometimes it is turkey sandwiches or even leftovers from dinner the night before. There are even a few days here and there that I grab a frozen meal because they are quick and convenient.

If I want a sweet ending to my lunch, I typically stop by my co-worker’s office for a few of the M&Ms she keeps on her desk. This is much better than buying the whole package from the vending machine!

One day a week I go out to lunch with some friends, and it can be challenging to choose the healthiest options. However, the main thing I always try to do is to balance my plate! So, if I really want a slice of pizza one day, then I opt for a side salad instead of a breadstick to go with it. Or if it is a sandwich place, I will bring my own sides such as the Clementine and carrots to go with the sandwich instead of the chips. The key is to picture the plate and then fill in the holes!

Need Advice on Healthy Lunches? Ask the Dietitian!

Packing your lunch can sometimes be a pain, but it is definitely worth it in the end! Figure out what works for you so that you can make it part of your weekly routine. If you need assistance planning your meals, please contact Lindsey Recker for a personal nutrition consultation at lrecker@nifs.org or 317.274.3432, ext. 239.

BOSU Conditioning has been around for a decade now at NIFS. During this time, I have been fortunate to have had the opportunity to lead thousands of classes. With sizes ranging from 3 to 18, from 18 to 80 years of age —including athletes, non-athletes, former athletes, and new athletes—BOSU has the ability to make every exercise harder or easier so that it complements all fitness levels and everyone can enjoy it.

I have also embraced many of the BOSU philosophies that make BOSU a total body and cerebral mind challenge in my own workouts as well as with my training clients to enhance their overall fitness experience. These philosophies include balance, symmetry, and flow.

In the book The Art of War, Sun Tzu states that without struggle there is no progress. This statement can be used today with our training methods. Being within your comfort zone constantly allows the body to plateau. While it may seem challenging, being outside of your comfort zone will allow your body and mind to learn and eventually master new movement patterns. With your body constantly learning new movements, plateaus become less relevant and we see overall fitness growth.

BOSU is a tool that we use to create a fitness atmosphere where the body and mind are constantly challenged. You have the ability to reach new potential; give BOSU a try and  experience a new challenge today! Find a class on the group fitness schedule and attend this week for a new fitness challenge!

This blog was written by Health and Fitness Specialist and BOSU Conditioning instructor Thomas Livengood. Meet the NIFS bloggers.

Diabetes is a disease that affects 8.3% of the population, or 26 million individuals. When it comes to diabetes, nutrition is key. The goal is to be able to choose foods that help to keep blood sugar levels under control and in the recommended range.

The best way to eat to guarantee optimum blood sugar levels is to always combine carbohydrate foods with a protein to help prevent levels from spiking too high. Foods that are carbohydrates are grains such as rice, cereal, and pasta; dairy foods such as milk and yogurt; and fruits and vegetables. Foods that have protein include meat, eggs, soy, beans, nuts, and dairy foods (which also contain protein in addition to carbohydrates).

Here are some diabetic-friendly recipes that follow this suggestion.

Mini BBQ Chicken-Topped Potato Halves

Ingredients:

• —2 (1/4 lb total) new potatoes, scrubbed and pierced with a fork in several areas
• —2 cups prepared shredded barbeque chicken
• —1/3 cup fat-free Greek yogurt or fat-free sour cream
• —1/4 cup finely chopped green onions (optional)

Instructions:

1. Place the potatoes on a microwave-safe plate and cook five minutes, turn, and cook another 4 to 5 minutes until fork tender.
2. Meanwhile, place the barbecue chicken in a small saucepan and heat over medium heat, about 2 minutes or until thoroughly heated. Stir frequently. Remove from heat and cover to keep warm.
3. Place potatoes on cutting board, cut in half lengthwise, top with equal amounts of chicken, and then top with the sour cream and green onions.

*Serving size is half a potato; makes 4 servings.

Calories: 83; Total Fat: 1g; Total Carbohydrate: 24g; Protein: 10g

Grilled Asparagus

Ingredients:

• —1 pound/bundle of fresh asparagus
• 3 tablespoons olive oil
• —Pinch of pepper
• —¼ tsp Mrs. Dash salt-free seasoning
• —1 ounce Fresh lemon juice

Instructions:

1. Heat grill to high heat.
2. Lightly coat the asparagus with olive oil, squeezed lemon juice, pepper, and Mrs. Dash.
3. Grill 2 to 3 minutes.

*Makes 4 servings.  **Pair this with your favorite grilled lean meat

Calories: 116; Total Fat: 10g; Total Carbohydrate: 6g; Protein: 3g

Strawberry Yogurt Parfait

Ingredients:

• —1 cup Chocolate Cheerios®
• —2 containers (6 oz. each) Yoplait Greek Strawberry Yogurt (1 1/3 cups)
• —2 cups sliced fresh strawberries

Instructions:

1. Save two teaspoons of Chocolate Cheerios for toppings.
2. Take each of the serving glasses and layer 2 tablespoons of yogurt, 2 tablespoons of Chocolate Cheerios, and 1/4 cup of sliced strawberries, and repeat layers.
3. Top with the remaining Cheerios and a whole strawberry.

*Makes 4 servings.

Calories: 136; Total Fat: 1g; Total Carbohydrate: 25g; Protein: 8g

Getting the Balance Right and Learning More About Diabetes

Most individuals need between 45 and 60 grams of carbohydrate per meal. Combine this with 15 to 25 grams of protein and blood sugar levels will remain stable and in the healthy range. By incorporating dietary changes, diabetics will be able to improve their health and manage their diabetes.

This blog was written by Angie Scheetz, RD. For more information contact her at ascheetz@nifs.org or 317-274-3432, ext 239.

The annual co-ed NIFS Triathlon Training Program is complete and participants have successfully completed the first triathlons of the season. The participants never cease to amaze all of us here at NIFS. Working hard during the six weeks of training to perfect swimming technique, practice biking on the road, decrease running time, and create smooth transitions between events pays off every year for these athletes. We love hearing from our participants and giving them the limelight, which is why we are showcasing one of our Triathlon Training participants in this blog post.

We are featuring Zach Smith, an avid runner turned triathlete who has an amazing story that is sure to inspire anyone to get out and try his or her first TRI. Take it away, Zach!

NAME: Zach Smith

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

In 2011, I was in Boulder, Colorado, for work and decided to start running to get back in shape thanks in part to my co-worker at the time (who was an avid runner) and the beautiful mountain view. Once I was back in Indy, I just never stopped running. I participated in my first Mini Marathon in 2012. I got connected with NIFS in 2013 through the Mini Training Program and decided I would commit to the six-week Triathlon Training after the Mini was over. Currently, I am a full-time employee at IUPUI, working in the Math Department as Student Services Assistant, and am a part-time graduate student pursuing my Master of Public Affairs (MPA) in Policy Analysis through the Indiana University School of Public and Environmental Affairs (SPEA).

NIFS PROGRAMS YOU PARTICIPATED IN: Triathlon Training Program

WHY DID YOU JOIN THIS PROGRAM?

I think anyone who is an avid runner, swimmer, or bicyclist has thought at least once about participating in a triathlon. As a runner, I naturally was ready to take my competitive nature to the next level by conquering a triathlon. However, I had no idea where to begin or how to train for such an event. I saw the “Ready to TRI?” posters at NIFS during the 2013 Mini Training Program and knew that it was exactly what I needed to do to prepare for my first event.

SOMETHING YOU HAVE ENJOYED:

I really enjoyed working with Kris Simpson and Stephanie (Greer) Kaiser at NIFS during this program. Being in a smaller training group, we were able to receive more individual attention during the training and that was extremely helpful. Kris and Steph really knew lots of training and race-day tips, which helped make my first event go smoothly.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I think for everyone who never swam competitively, the swimming portion of the triathlon can be the most daunting of the three parts. I consider myself an average swimmer and did not swim competitively, but I really enjoyed the swimming training we did on Tuesday nights and my own personal swim training on Fridays. Swimming is such a great exercise and I think most people discount it.

FAVORITE ASPECT OF TRAINING (BIKING, SWIMMING, RUNNING, FAVORITE MEMORY)?

I really enjoyed the biking/running training that we did at Eagle Creek Park. It is such a different feeling biking for 30 to 40 minutes and then getting off and immediately starting to run for 1 to 2 miles. Another plus to training at Eagle Creek was the fact it was where I participated in my first Sprint Triathlon, so I definitely felt more comfortable knowing how the race would be set up beforehand.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRIATHLON TRAINING?

I think one accomplishment to note that I achieved during the training would have been giving the training participants on road bikes a run for their money on my hybrid bike. I was keeping up with them and sometimes surpassing them on our training rides through the hilly road course of Eagle Creek Park. This definitely set my mind at ease that I would do just fine on race day with my hybrid.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

In spite of all the swim training I did, swimming in the open water was way different than swimming in the pool. Kris had warned us that there is no “etiquette” out in the water during the race, so I knew people would brush into me and I would brush into others, but it was hard to simulate that in the pool (even though we all would swim next to each other in one pool lane at the same time). My biggest tip is to try and do some open-water swimming prior to your event so you are used to not seeing the bottom and feel comfortable racing in it. I know I had to get my bearings at first during the event and managed just fine in the end, but I know more experience with open-water swimming would have helped me.

HOW DO YOU STAY MOTIVATED?

I am like most people (very busy), so it is very easy to allow working out to fall lower on the priority list. However, I have found that having personal goals and something to prepare or strive toward really helps me stay on track. I just signed up for my first full marathon in November (the Indy Monumental), so that is driving me to keep my fitness in tip-top shape throughout the summer and into fall!

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

I truly recommend NIFS Triathlon Training to anyone who wants to learn how to train the right way and be ready come race day. I know I am glad I did!

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.

You know (and love) your NIFS staff members. We greet you when you first walk into the facility, we guide you through your workouts, we correct your technique, and we push you to your limit. We are always there during your workout, but I bet that many of you wonder when we work out. You probably wonder if we ever push ourselves with the same crazy exercises that we put you through.

Well, there is no longer any need for you to wonder.

The NIFS staff completed the 2013 Summer Showdown: Partner 100s workout, and boy was it a sight to see!

A group of NIFS staff representing the Fitness Center, Membership, Group Fitness, and even the interns got together and partnered up for this summer workout challenge.

It was hard work, and although we were sweaty and tired once it was all over, we truly enjoyed the challenge.

Now you know that when we are telling you to push harder, squat deeper, or do just one more rep…we have been there. We know it’s hard work, but we also know that you can do it!

Day 1 of six-week summer showdown @NIFSIndy #yikes!

— stephaniecastera (@stephcastera) July 9, 2013

I considered myself to be a pretty fit person—and then I met the Pilates Reformer.

You can find me in the gym five or six times a week, and I try to get at least two outdoor running sessions into my weekly routine as well. Exercise is my go-to stress reliever, my “me” time, and my hobby. I’m even a fitness instructor and consider exercise my stress reliever and hobby. But still, the thought of attending a Pilates Reformer session was a little—okay, a lot—intimidating! I have attended several mat Pilates classes, and I even taught a basic Pilates class while working on a cruise, yet I had never set foot on the Reformer, which is a device developed by Joseph Pilates that creates resistance for the body through a system of pulleys and springs.

Tara Takes on the Reformer

I am always open-minded and willing to try new types of exercise. When I found out that Pilates was NIFS’s June group fitness class of the month, I thought that I would take my lack of experience on the Reformer and use it to YOUR advantage. I know that NIFS has an amazing Pilates program, and I know that our instructors are delightfully personable and highly qualified. But I also know that our Pilates program is one of NIFS’s best-kept secrets.

When I entered the room full of Pilates apparatuses, such as the Chair and the Tower, in addition to the Reformer, I was excited, nervous, and tired from a long day’s work.

I attended a private session with Morgan , one of our resident Pilates experts. Boy am I thankful that I had a private lesson! Naturally, I am very inquisitive and find myself always asking “why” and “am I doing it right?” The private session allowed me to ask lots of questions, have Morgan’s undivided attention, and learn about why we were doing what we were doing and how it would help my other workouts. Although I am thankful I started with a private session, the small class sizes (maximum of only four participants) allow the instructor to be very engaged with participants even in the group setting. I am mostly thankful I had the private session because I could get chatty!

We began as they do in every class with very basic exercises to get my body warm and my mind focused. I had forgotten how much focus a Pilates class takes, and when we were initially beginning the class my mind was all over the place, making it more difficult to maintain proper body alignment. After a few deep breaths and basic movements, my mind was clear.

Pilates allows our bodies to build muscle without overuse, strain, and misuse of the body—AND we are developing smaller stabilizer muscles at the same time!

Morgan was very hands on during our session, paying specific attention to my body’s alignment, allowing me to perfect my form and feel the exercises in the targeted muscle group. 

A Challenging but Rewarding Workout

Overall, this workout was challenging for my muscles and for my mind, as I tried very hard to engage my core the entire time and focus in on specific muscle groups while maintaining my posture.

After class, I immediately felt refreshed, relaxed, and rejuvenated despite the hard work I had just completed. I had a heightened awareness of my body and the way my posture effected how I walked and carried myself. Although the workout was very different than my typical routine, which consists of running, BODYPUMP, interval training, and more high-impact exercises, it still challenged me and left my muscles fatigued the day after. I really enjoyed this workout and I would recommend it to anyone who wants to build strength and stay safe in other forms of exercise, who has difficulty completing high-impact exercise, and who wants to try something new! After one private session, I feel much more comfortable with the reformer and would feel at ease taking a group class.

Make sure to join Morgan and Glenna for a mat or Reformer Pilates class. Check the NIFS Pilates Schedule for times and locations!

Ready to try the Pilates Reformer? NIFS has an intro package just for beginners to Pilates Reformer. Click here to get started.