NIFS Healthy Living Blog

Taking any class for the first time can be terribly intimidating. You aren’t quite sure where to start, where to stand, what equipment you’ll need, if you are fit enough, and so on. What was supposed to be an energizing and stress-relieving workout session is now giving you a nervous stomachache! Here are a few easy steps to ease you into your first class.

1. Introduce Yourself to the Instructor

Introduce yourself to the instructor and let him or her know it is your first class. In most cases, the instructor will probably recognize that you are new and take the first steps. But sometimes as instructors, we can get distracted. The instructor will be able to tell you exactly what equipment you will need and what to expect. Your instructor is key to making the class a success. If he knows it is your first class, he will be sure to cue extra options (both higher and lower intensity) to make sure you can work out at whatever fitness level you are currently at.

2. Meet Your Fellow Fitness Participants

Introduce yourself to someone standing next to you. Group fitness participants are generally by nature social people. The idea of running solo on a treadmill is not our idea of fun, but working out with others, being pushed and motivated by the music and the people around you? Absolutely! Your fellow classmates will have valuable information on how to handle the class, and probably the instructor. They will fill you in on all of the details the instructor left out—like how the day after your first BODYPUMP™ class, your thighs cry a little when you try to walk up the stairs! (Don’t worry, that goes away after the first few classes. You get stronger quickly!) Remember, they had a Day 1 at one point, too, and have stuck with it, so they have the inside track.

3. Try Three to Five Group Fitness Sessions

Try a class three to five times before deciding whether it’s for you. Each group fitness class has its own skill set and its own learning curve. Go in prepared to learn and try something new. For example, if you are taking a cardio class set to music (such as BODYCOMBAT™ or Step), you will have to learn the moves first before you can really rock out. To get the most out of strength-based classes (such as BODYPUMP™, Boot Camp, or other circuit style classes), you will need to learn where you are strength-wise so you can correctly choose your weight selections. These things take time and experimentation. Allow yourself the time to learn the moves ana, or Step), you will have to learn the moves first before you can rd assess your strengths before deciding whether the class is for you.

That’s it! Three easy steps and you are on your way to becoming a group fitness rock star! Check out the Group Fitness Schedule and pick a class to attend this week. Follow these three steps and soon you’ll be as confident as the other members of the class. Then one day, someone will introduce themselves to you as a new participant and you’ll have the opportunity to pay it forward!

This blog was written by Tasha Nichols, Group Fitness Manager and Program Coordinator at NIFS and a Les Mills US National Trainer. Meet our NIFS bloggers.

Do you ever stop to pay attention to your breath? Observe it now. Is it shallow? Is your inhale longer than your exhale? When we are stressed, we breathe more shallowly. When we relax, our breath deepens. What follows is a simple breathing technique that can help you lower your heart rate and manage your stress.

Get into Position

Before you begin, check your posture. Often a slumped posture makes it more difficult to breathe deeply. Sit at the edge of a chair so that you can tilt your pelvis forward to bring the natural curve into your low back. Place both feet on the floor about five or six inches apart. Bring your head back so that it is in line with your spinal column.

Doing the Deep-Breathing Exercise

This exercise is a three-part breath used often in yoga classes. Follow these steps:

1. Place one hand on your belly and one hand on your ribcage. Observe your breath and state of mind.
2. Now, begin to deepen your breath so that you feel your belly pushing out.
3. Next, feel your ribcage expand.
4. Finally, feel your collar bone lift up toward your chin. As you exhale, your collar bone lowers, your rib cage compresses, and your belly flattens.
5. Try counting the inhale and exhale to make sure they are the same length. We tend to breathe more deeply on the inhale than the exhale.
6. Breathe like this for a few minutes.
7. Now, rest your hands on your lap. Again check in with your state of mind and your breath.

 Other Benefits of Deep Breathing

According to scientific research, deep breathing not only lowers stress and blood pressure but can also affect the brain, the immune system, and digestion. You should be able to feel the effects of this practice as it triggers your parasympathetic nervous system or relaxation response. To learn more about how breathing affects your mind, body, and spirit, click here.

Practice this breathing technique at one of our many Yoga classes at NIFS! Try a class for free today by requesting a Free Class Pass here!

Blog written by Laura Haehl, Yoga Instructor at NIFS. Meet our NIFS bloggers.

The thought of completing a triathlon had been on my mind for many years before I completed my first last summer. Being a competitive distance runner for many years and having no issues riding a bicycle, this seemed like the next natural race for me to try.

The problem was that I was (arguably still am) not a swimmer! Don’t get me wrong. I could be in a pool and splash around and not drown, but swimming continuous laps using various swim strokes and drills is not my strong point athletically speaking. I should also mention that I was the only kid in my cabin at summer camp in middle school that had to wear the yellow wristband for the pool, which indicated that I could not go into the deep end based on the performance in the swim test.

Nevertheless, this was something that was on my personal bucket list and a friend finally convinced me to sign up for my first race, telling me that the swim was not that bad and that I would be fine. With some practice and a lot of help from Kris Simpson, I was able to get through my first triathlon and overcome my fear of not being able to complete the swim portion of the race.

Lessons Learned from the First Triathlon

As for the race itself, I learned a lot from it! The most important thing that I learned is to bring two water bottles. Obviously, I knew the importance of staying hydrated during the race. I just didn’t consider losing the water bottle along the way. I dropped mine after only a few miles on the bike, which caused me to have no fluid for the ride. When I came back to the transition area, I realized I didn’t have any extra there, either. Needless to say, I was pretty dehydrated going into the run.

I also learned that swimming in open water is way different than swimming in the pool. Kris told me this would be the case, and even took me out to some open water before the race to prepare me, but it took the race itself to give me a real understanding of open-water swimming. I now feel very confident about my ability to complete the swim portion of the race and know what I need to work on in the pool to help me improve with that.

Overall, I didn’t treat the triathlon any differently than any other race that I have run in the past, with the exception of having no expectations as far as time goes, which took off a lot of pressure and allowed me to enjoy the experience. I ate my typical pre-race dinner and felt the same pre-race butterflies that I always have had before a race. I would suggest to anyone holding back on completing a triathlon to give it a try and put your hesitations aside.

Your Turn to Try a Triathlon!

Now that I have completed my first triathlon and learned a lot from my experience, I am excited to help other women on the journey to complete their first triathlon. At NIFS, we offer a women-only triathlon training program geared toward women completing the Go Girl Triathlon at Eagle Creek Park. This program will give you the confidence and the tools that you need to complete the race! Sign up for the 6^th Annual Go Girl Training Program! Reach out to Kris Simpson at ksimpson@nifs.org or Stephanie Kaiser at sgreer@nifs.org with any questions. Training starts June 18th but you can still get registered!

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

Shoulder Care: The Rotator Cuff

In this post I want to go over the basic anatomy of the rotator cuff, the functions of its parts, and some exercises that can help strengthen your shoulder stabilizers to keep your shoulders healthy. The shoulder tends to be a problem with not only athletes but in the general population as well. The shoulder is one of the most mobile joints we have, so when we are working up the kinetic chain we want to work on its overall stability so that we can protect it from injury.

Anatomy of the Shoulder

First and foremost, the rotator cuff is a group of tendons and muscles in the shoulder connecting the upper arm (humerus) to the shoulder blade (scapula). The rotator cuff’s main purpose is to hold the head of the humerus in the glenoid (shoulder) cavity. Below are the rotator cuff muscles and their main functions.

The muscles in the rotator cuff include the following:    

• Supraspinatus: Abducts the shoulder in the first 30 degrees.
• Infraspinatus: External rotation.
• Teres minor: External rotation.
• Subscapularis: Internal rotation.

 You can remember these using the acronym SITS.

Exercises for Shoulder Stability

Now that you have a basic understanding of the shoulder’s anatomy and functions, let’s go over exercises that help improve strength and overall stability of the shoulder.

Supraspinatus (Abduction)

• Empty Cans
• Incline Bench-Ys (Thumbs Up)

Infraspinatus and Teres Minor (External Rotation/ER)

• Wall Slides―Active ER
• Incline Bench-Ls (Row to ER)

Subscapularis (Internal Rotation/IR)

• Band IR

Grip Strength and Stability

Performing exercises that challenge your grip strength is another great way to improve the stability in the shoulder. These exercises target the entire shoulder instead of focusing on one muscle. Examples here include KB bottoms up variations such as half kneeling single-arm bottoms-up press or bottoms up walk.

Programming

As a strength coach, I deal with overhead and throwing athletes on a daily basis, so keeping the shoulders healthy is a big part of my job. My goal is always to keep the shoulders healthy and strong instead of waiting until they are completely out of competition due to injury. Shoulder care exercises are not just for throwing athletes. These exercises can benefit all athletes and should be integrated into your weekly training program.

The biggest concern that I deal with on a daily basis is fighting overuse injuries. Overuse injuries account for most of the shoulder injuries, and so I have to find a balance to keep their shoulders healthy. My pitchers are required to do some sort of shoulder care each day that they are in. This past year my pitchers were doing mostly supraspinatus strengthening and everyone else did more external and internal rotation exercises.

Depending on what is in your workout for the day, you can complete these either before or after the strength portion of your workout. If you have pressing, pulling, or any overhead exercises, they should be done first to activate the shoulder musculature to reduce the chance for injury. If it is more of a lower-body workout, you can finish your workout with some shoulder care exercises.

Hopefully you now have a good understanding of the importance of shoulder care, the benefits of strengthening your rotator cuff, and how to implement these exercises so that your shoulders can feel better than ever.

This blog was written by trainer Josh Jones, MS, CSCS, USAW, NIFS Center for Athletic Performance. Read more about the NIFS bloggers here.

Eating healthy in the workplace is an obstacle that most of us face. There are constantly birthdays, going-away parties, welcome lunches, you name it! Often, these events include desserts and special treats, so it can seem as if cookies, cupcakes, and sweet treats are a staple of your office environment. This doesn’t even account for the candy bowl that is always left sitting out.

Even at NIFS you can find us gathering for an ice cream social to welcome a new employee, bringing our favorite treat to welcome or say goodbye to our interns, and indulging in foods that you wouldn’t expect to find in a fitness center.

Simply because sweet temptation is there doesn’t mean you have to overdo it. The occasional cookie or brownie is fine, but when it seems as if these “special treats” become a daily occurrence, or you find yourself frequenting that candy bowl several times a day, it can be hard to cut those sweet temptations from your routine.

Here are five tips for handling those indulgent treats in your office setting

1. Prepare ahead of time.

Get used to packing your lunch and bringing it with you to work. This will allow you to control what you eat during your midday meal, and it will save you money by eliminating the cost of going out to lunch on a daily basis. Packing your lunch the night before while cooking dinner will save you time and enable you to sharpen those multitasking skills. If you know that there is a potluck or special lunch at work the next day, bring in part of your lunch (maybe just the sides or a healthy salad) and supplement your packed lunch with some indulgent office treats.

2. Pack healthy snacks.

Having snacks on hand will prevent you from getting overly hungry with only unhealthy foods as an option. Packing things like low-fat cheese sticks, nuts, apples, bananas, homemade trail mix, and Greek yogurt will allow you to be prepared and stay satisfied throughout the day. This may increase your work productivity, too!

3. Drink lots of water.

Not only is it important to stay properly hydrated throughout the day, but water helps you feel fuller longer. It can be hard to remember to drink water even if you have your favorite bottle with you, so set a reminder on your calendar telling you to drink! Emptying your water bottle will cause you to have to refill and use the restroom, which are both great excuses for getting up and out of your seat during the workday.

4. Bring a healthy dish to share.

If you know that your office is holding a gathering with food, offer to bring a healthy dish! That way, you know that there will be at least one nutritious option available. Veggies and whole-wheat pita with hummus, fruit trays, or homemade granola bars are always popular options.

5. Indulge responsibly.

Have a cookie, bowl of ice cream, or donut and enjoy every bite of it! If you never have any of the office treats, this may leave you feeling deprived and craving sweet treats all day, which could lead to overindulgence later. Just remember that it is a treat, and treats are a rare occasion!

Written by Tara Deal, NIFS Membership Manager, Group Fitness Instructor, and author of Treble in the Kitchen.

Can you find two and a half hours in your weekly schedule to devote to exercise? Most adults would say NO WAY! Not with my job, running the kids around, taking care of the house, and taking care of my parents. We are all busy, but the truth is, it only takes two-and-a-half hours a week of your time to lower your risk for diseases such as cardiovascular disease, Type-2 Diabetes, and some cancers, according to the Centers for Disease Control and Prevention.

The Health Benefits of Even a Little Activity

Would you be able to complete your list of to-dos if you were dealing with a serious health condition? The same amount of activity will also help you to control your weight, improve your mental health, and increase the strength of your bones and muscles. Wouldn’t it be great to feel stronger physically and emotionally and to have more energy throughout the day? It is possible!

Take one of my clients who has a very hectic schedule himself that changes constantly, making it difficult to make it in to NIFS every day. To combat this, he has purchased a foot peddler that he keeps at his desk to sneak in some extra physical activity when he is working to keep him on track with his fitness goals.

Fitting in Small Bouts of Exercise at Work

Think about what works for your situation and how you can find the time. Another option is to take a few minutes to complete a few exercises at your desk such as an incline push-up or body-weight squat followed by a quick walk around your office space or up and down the stairwell. Other quick-fix options include parking farther away from the front door of the store or at work, or taking the stairs instead of the elevator. You can do similar activities pretty much anywhere when you have a few minutes of downtime!

Finding the time is easier than you think! Even small bouts of exercise of only 10 minutes can contribute to your weekly total. First try to find time twice a day every day to walk for just 10 minutes. You only need to find 15 times a week (twice a day plus one extra) where you have 10 minutes to spare to reach your two-and-a-half hours! You could do this on your lunch break, while you are watching your kids practice, or by waking up 10 minutes earlier. Gradually, start adding more bouts of ten-minute activities into your day where you see fit. Making this positive change will make a huge difference in your health and you will be thanking yourself later in life for your lifestyle changes today!

Take that first step towards a more active lifestyle. Put down that mouse or smart phone right now and go for a 10-minute walk!

This blog was written by Stephanie Greer, NIFS certified Health Fitness Specialist. Meet our blogging fitness specialists at the NIFS website.

Why do people fear the triathlon, or the TRI, as triathletes call it? Most of us grew up swimming, we ran around all the time, and most of us remember our first bike and the joy of having freedom. As we have grown older, we may be less active, but we surely remember these activities. A triathlon may seem intimidating, but it’s just as simple as having fun with those childhood activities.

NIFS Triathlon Training Program

Swim one day of the week, bike on another, and run on a third is the best way to describe the simplicity of triathlon training. Of course, there is a little bit more to training than that, but that is why NIFS offers triathlon training programs. Each program will get you ready for your first TRI!

• The NIFS Triathlon Training program is the oldest triathlon training program in Indianapolis, and it was started to help participants prepare for the the first Go Girl Triathlon in 2007. This is an all-female, 10-week training program beginning June 28 that meets on Tuesday evenings from 5:30p-7:30p.

NIFS tri- training program is geared to new triathletes. We cover it all! All sessions are led by a USA Triathlon Certified Coach, Kris Simpson. We go over the do’s, the don’ts, and the how’s and why’s. You will get to the starting line prepared and will have the smile of great accomplishment at the finish.

Triathlon Training Equipment

Training requirements are the following:

• A good pair of swim goggles
• Bathing suit
• Bike
• Helmet
• Good running shoes
• Most importantly, the spirit to TRI

Be sure to join Kris and Tim for triathlon training this summer! Click here to find out more  and get registered!

This blog was written by Kris Simpson, USA Triathlon Certified Coach; ACSM Certified NIFS Personal Trainer with a B.S. in Nutrition Sciences.

We are showcasing Ana Traversa, who joined NIFS just a short four months ago when she moved to Indy from New Jersey. She immediately joined the NIFS Mini Marathon Training Program and soon after volunteered to be a running group leader. We hope you enjoy reading about her experiences with the NIFS Mini Marathon Training Program and get some inspiration from this running machine!

NAME: Ana Traversa

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

I’m basically a diehard runner. I ran my first race at 11. I was a 100m, 200m, and relay runner from 11 to 16 (ran a mean 13-second 100m), and then at 17 my gym teacher in school switched me to the mile. It took a whole year to train for what then seemed like an impossibly long distance to run.

Then life got in the way big time most of my life. I tried to keep up jogging through college and full-time jobs, but had trouble finding the time or the energy. I recovered my running in my late 30s and this time kept up a good, steady routine that included a lot of racing for a couple of years or so. Then life got in the way an even bigger time for a very destructive five-year period. It took nearly another five years to heal. And now it’s all back with a vengeance, and this time I’m NOT letting go.

NIFS PROGRAMS YOU PARTICIPATED IN (NIFS Mini Marathon Training Program):

This is my only NIFS program so far (I became a member only four months ago, when I moved to Indy from Jersey). I went from participant to co-lead a couple of weeks into the program.

WHY DID YOU JOIN THIS PROGRAM?

After a lot of 3, 4, 5, and 6-mile races and only a 10-mile race in the Bronx, I ran my first Half in Atlantic City last October. I was pretty satisfied with my performance at the time but needed to cut back on my training over the following two months in preparation for the move. In January I needed to retrace part of my training, and this time I decided to take a risk with group running—I didn’t think I could adjust to a steady, predictable pace.

SOMETHING YOU HAVE ENJOYED:

The promise of the shared run has paid off. It’s also been good to be responsible for the group’s run. If I had been only a participant rather than a co-lead, some Wednesdays I would have stayed home.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

The slow pace (2+ minutes/mile slower than my race pace) was also the right pace for my long runs. On my own, I’m primed for speed and wouldn’t have had the patience to sustain the much slower pace, especially early in the season. Now I can adjust my pace rather easily.

FAVORITE RUNNING ROUTE FROM ONE OF THE RUNS?

Up and down the canal. I really like it downtown. And I’m not bored by any repetitive running or exercise routine (except the treadmill), so if I had to run a full marathon just by running up and down the canal, I would. Heck, if I had to run a full marathon around the NIFS track, I think I would too. In fact, in the middle of the summer heat I probably will…

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR THE MINI?

I PR’ed in Carmel, and then again at the Mini last Saturday. I went from 2:14 in Atlantic City last October to 2:09 in Carmel to 2:05 at the Mini. And that’s not all—I just PR’ed in the 5K, the 10K, and the 15K as well. And I’ve just turned 50. AND my application to run the New York marathon next November has just been accepted, so I’m literally walking (read running) on air.

I believe it’s the combined result of (1) consistency, (2) the slower long runs on Wednesdays that built my endurance over time, and (3) the personalized runner-specific strength training routine that Adam Heavrin set up for me a couple of months ago. Adam will say it’s my accomplishment and he just does his job like anyone else would, but I could write a whole page on how this component (his expert guidance AND his support) has made a huge difference in every possible way—physically and psychologically.

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

I can’t overemphasize the value of learning as much as possible about physiology, about running, and about nutrition. I haven’t encountered struggles this year—I’ve been on this path for over two years now. But one of the greatest struggles is fighting peer pressure. The non-runner has lots of difficulty understanding the passion for the activity, especially if it comes from a woman, especially if she is middle-age, especially if it means you need to keep a diet and a discipline that interferes with typically socializing behavior, etc., etc. Again, I could write volumes about how one needs to build strong arguments to fight the many stereotypes that surround this kind of activity. Indy is not that unfriendly in that regard—hey, over 1,100 of the Mini runners were women between 50 and 54. But in Jersey I had more trouble.

HOW DO YOU STAY MOTIVATED?

Ongoing fun and consistent progress at the physical activity that I’m most passionate about have provided all the motivation I need, and more.

I can say the same about my diet, which consists of only healthy foods with little to no cooking and next to no “dressing”—no empty calories there. My body doesn’t need any offending stuff anymore, and certainly no sugar for sugar’s sake. Even the healthy Wednesday Mini training snacks were sometimes a no-no. All the motivation I need to stay away from my old habits (three years ago I was 50 pounds heavier and couldn’t go up a flight of steps without panting) is the knowledge that my current diet is what allows me to continue running. And the mood, attitude, and confidence boost that I get from it all is golden.

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

• Kudos to Steph and Angi as organizers!
• Now we need a full marathon training program!

Now is the time to sign up for next years Mini Marathon Training program at NIFS! Take advantage of our Early Bird special and save $ on this program by registering before June 30th! Learn More.

Stress is something we all deal with daily. It can come at you in many different forms and intensities, times of the day or year, and places. Stress can be positive or negative. But any way you shake it, it still is stress and it still affects the body.

When my wife had to undergo a major medical procedure, it was a huge stressor  I was sleep deprived, which resulted in even more stress. Cue the dominoes falling! Now that was a pretty substantial, but what about the smaller things that can lead to being “stressed out”?

The Weight of Stress

A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d be asked the “half-empty or half-full” question. Instead, with a smile on her face, she inquired, “How heavy is this glass of water?”

Answers called out ranged from 8 ounces to 20 ounces.

She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.” She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed―incapable of doing anything.”

The moral of this story: Remember to let go of your stresses and put the glass down!

Identify the Stressor

This concept hits home with me personally because I do tend to carry stress with me well after the stressor is gone. Think of a time when someone cut you off on the highway. Did you rage out? And if so, did you carry that throughout the morning or even the entire day? Who really “won” in that situation? The person who cut you off probably didn’t give it any more thought, whereas you are steamed and remain steamed. This more than likely resulted in a less than enjoyable day.

Through our mental-toughness training, we learn to deal with stress in different ways. I am not here today to give you a comprehensive list of strategies to fill your toolbox to overcome stress. We’ll save that for another time. What I would like to do is encourage you to identify the stressor immediately, and when you do, put the glass down so you can face your day like a Warrior, like a CHAMPION!

NIFS Boot Camp group fitness class is nothing short of challenging and exhausting. This total body workout will improve overall fitness and push participants to the next level.

Depending on the weather, Boot Camp meets outdoors on the NIFS back patio, or inside NIFS on the sprint lanes. Each session begins with a dynamic (or active) warm-up full of exercises that could be used as exercises on their own. When completing the class outdoors, expect to do tricep dips on park benches, do pullups on support bars, run up and down sets of stairs, and blast through plyometric jumps onto tall steps. If the class is indoors, a circuit-style workout using free weights and traditional callisthenic exercises makes up the routine.

Boot Camp is suitable for participants of a moderate to intermediate fitness level, and is great conditioning for adventure and obstacle-course–style races. Prepare to be challenged during this 60-minute workout.

Make sure to bring a water bottle, towel, and that “never-give-up” attitude when attending this class.

Join Steven on Mondays and Wednesdays at 6-7pm for Boot Camp. If the weather is nice, head out to the NIFS back patio to find the rest of the Boot Camp crew!

Try NIFS Bootcamp class for FREE! Click here to request a pass!

Written by Tara Deal, NIFS Membership Manager, Group Fitness Instructor, and author of Treble in the Kitchen.