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NIFS Healthy Living Blog

Thomas's Corner: Off the Beaten Path—Outdoor Fitness Options

Sunny days and warm weather are now upon us. It’s hard to complain about a pretty day, except when you are confined to an indoor lifestyle or job. Outdoor fitness is exactly what you need to get rid of the blues, but I’m not talking about running or boot camp. Indianapolis is packed with fitness activities just waiting to be discovered. Parks throughout the city are highlighted by fitness trails, open fields, and accessibility. The opportunities are only increasing as we, hopefully, move toward a more health-conscious society.

In this blog we are going to think outside the box and explore some outdoor fitness options that are not only good exercise, but also fun and stimulating.

ThinkstockPhotos-178092126Paddleboarding

Paddleboarding, a mode of recreational transportation, has been around much longer than you might think. When it was first invented is undetermined, but evidence of its existence dates back to early exploration of the Pacific Ocean in the late 1700s by Captain James Cook. 

Fast-forward a few hundred years and you will see paddleboarding nearly everywhere, including rivers, lakes, and oceans. Because it enables you to take in scenery and nature, paddleboarding can be both calming and serene. On the other hand, in some windy conditions, paddleboarding is completely challenging, giving the rider a great workout. Riding the tide for extended periods of time provides plenty of balance, core stability, and endurance opportunities for the aquatic enthusiast.

For paddleboarding in Indianapolis, visit local shops such as Rusted Moon Outfitters to see demonstrations and buy gear to satisfy your paddleboarding needs. If you are a beginner and would like lessons, another local company, Salty Dog Paddlesports offers not only training sessions, but also more advanced yoga classes on paddleboards!

Geocaching

Geocaching is a fun outdoor recreational activity that combines old-school orienteering and treasure hunting with modern GPS technology. The concept of geocaching is not new; following clues and landmarks to find hidden treasure has been around for a long time. 

In this modern-day search for “x” on a treasure map, individuals use clues via internet videos or posts to find hidden packages or containers yielding log books to sign your name, often a small prize, or even another clue to find your way to another hidden site. The treasures aren’t necessarily huge in size; the excitement comes from successfully navigating your way to the treasure. After the site is discovered, it is neatly hidden away so that another geocacher may discover it. 

Because it usually takes place outdoors in rugged terrain and involving hiking and walking, a geocacher’s main needs include comfortable clothes, shoes or boots, and a functioning GPS system. Most cell phones have GPS built in already, so becoming a geocacher is even more convenient than you think. Geocaching is happening in Indiana, and the Indiana Geocaching website is dedicated to it. There is plenty of information regarding upcoming events and links to other national geocaching clubs. Channel your inner Indiana Jones while you are actually in Indiana!

Disc Golf

One of the fastest-growing recreational sports and activities, disc golf is quickly becoming more than just a niche hobby. The concept of disc golf, obviously, is derived from traditional golf, including the terminology. Disc golfers typically throw one of their many discs (each one has specific characteristics, not unlike drivers, irons, and putters) from a tee box toward a basket on a pole. Score is kept with eagles, birdies, par, and bogeys. 

Sprinkled throughout Indianapolis are several disc golf courses that offer a variety of challenges and an opportunity to experience some of the many scenic neighborhood parks that otherwise may go unnoticed. There is even a disc golf organization (Indianapolis Disc Golf Club) that holds several notable tournaments, bringing in top competition in the area and the Midwest. 

Like all skill-based activities, disc golf requires practice time. This is easily countered by disc golf’s relatively easy concept, cost effectiveness (discs are around 10 to 15 dollars, while courses are free), and inviting atmosphere.

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If you are bored with your current situation or just want a fun activity for you and your pals, there are definitely some excellent options to keep you active and your brain stimulated. Whether you want to take on some waves with your paddleboard, track down a series of clues while geocaching, or take a stroll through the park while disc golfing, the landscape for outdoor activity is ever changing. Be adventurous this summer and try a new outdoor sport or activity today!

Rejoice and Evolve,

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

Topics: summer balance endurance core outdoors golf sports hiking

Bringing BOSU to Life

BOSU-1BOSU. Does that stand for “both sides utilized,” or “both sides up”? To some of us, it’s a half-blue ball thing that makes our crunches doable; to others, if done right, it can make some exercises downright brutal. Whatever the case may be, the BOSU ball is an intriguing piece of exercise equipment that won’t soon be tossed in the Shake Weight pile. The ball, being flat on one side and domed on the other, allows its user not only a vast range of exercises, but also progressions and regressions that are easy to follow.

How to Use the BOSU

Exercise on the BOSU can be a little tricky when you are first starting out. We like to classify BOSU fitness in two categories: BOSU Exercises and Exercises on the BOSU. Exercises on the BOSU are any exercises you can do without a BOSU ball; just do that exercise on the ball (for example, squat and press, lunges, and pushups). BOSU exercises are any exercises that require a BOSU ball to complete (for example, Get down Get Up and Plank Jacks). Depending on fitness levels, you can make your exercise program easier or harder depending on where you start. The more BOSU exercises you have in a workout, the more challenging that workout will become.

bosu-exerciseWhen we take a look at progressions and regressions for BOSU exercises, there are several aspects we can touch on:

  • Balance: For balance, we look at stability points of contact with the ball or ground as our progression/regression tool. Take away a point of contact with the ground or ball and immediately whatever exercise you are doing becomes much more challenging (dead lift vs. single-leg dead lifts). If you add a point of contact with the ground, the exercise will become easier (such as using a dowel rod to help balance while standing on the BOSU with two feet).
  • Senses: The other factor we like to touch on includes your movement senses (sight, touch, and hearing). For an easy demonstration, stand on one foot. Then stand on one foot with your eyes shut. On a BOSU, this would be exponentially harder. Movement also challenges the senses. Try standing on a BOSU and looking around left and right or up and down. Again, this makes your normal exercises harder. Combinations of balance and sensory progressions make for some of the toughest BOSU exercises.

Your BOSU experience may come in the form of a fitness class (check out our BOSU class video), or you may do it solo in the privacy of your own home. Fitness professionals can help you determine what progressions and regressions are right for you. The BOSU may be out of your comfort zone, but there are tools to make it easier and to build your confidence. The BOSU ball is a good tool for your fitness toolbox; take a moment and see how it can make a difference for you.

Ready to try BOSU or another group fitness class at NIFS? Not a member? Take a class for free!

Request a FREE Class Pass

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

Topics: fitness center group fitness workouts muscles challenge balance strength fitness trends

Why You Need Pilates in Your Fitness Regimen

Okay, I know what you are thinking. I have conversations about Pilates almost daily with skeptical fitness enthusiasts, and so often people feel that Pilates is not worth their time. I sympathize; before I tried Pilates I thought that I had things covered with weightlifting, core work, yoga, and cardiovascular training. Why would I need to add anything to my already busy schedule?Pilates

When I took my first Pilates class, I realized that I was wrong. I could barely finish any of the exercises and for several days after I was so sore that I thought I had broken a rib. I almost did not go back because I was embarrassed by how poorly I had done. I could not believe how weak, inflexible, and uncoordinated I was. Later I learned that the muscles targeted in Pilates exercises should be used in other forms of training, but that people are not always taught how to use them when they exercise. Since including Pilates in my regimen, my strength and skill has improved in all of my workouts!

The Workout Benefits of Pilates

So, why should you consider Pilates? Pilates enhances everything you do. The Pilates Method Alliance states that Pilates improves posture, coordination and balance, flexibility, and strength in every muscle group. It helps to align the body and adjust imbalances from sports. The system even increases lung capacity, circulation, joint health, and bone density. From marathon runners to baseball players, athletes in every sport benefit from Pilates.

I love that, once you are confident enough to do so, you can take Pilates with you anywhere and do it any time. It is easy to incorporate the movements and principles into your workout regimen, and you don’t have to do many repetitions for the work to be effective. Even a few exercises a day will benefit you greatly!

Pilates at NIFS

Interested in trying Pilates? Check out our online Pilates Fusion class through the NIFS at-home page.

This blog was written by Morgan Sanders-Jackson a group fitness instructor at NIFS. Meet our other NIFS bloggers.

Topics: NIFS group fitness group training balance flexibility strength core Pilates

Thomas’ Corner: Why I BOSU

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.bosu

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 logo

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!bosu moves

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

Topics: NIFS fitness center Thomas' Corner group training attitude balance

NIFS March Class of the Month: CXWORX™

Are you in a time crunch when heading to the gym and trying to squeeze in the most effective workout in a short amount of time? Les Mills CXWORX™is geared toward those who are looking for a quick, to-the-point workout that will help to build strength and lean muscle.

Les Mills CXWORX resized 600

CXWORX™ is the group fitness class of the month for March at NIFS. When attending this class, you can expect to work your core, back, and glutes. The class focuses on strengthening these muscles through movements such as crunches, leg extensions, and balance exercises such as the hover. But don’t worry; you won’t be lying on the floor doing crunches the entire class!

CXWORX™ is great for participants of all levels, and classes are put together using scientifically proven exercises set to awesome music to maximize your 30-minute workout. Before you know it, your workout will be complete!

Les Mills CXWORKS

If you are looking to increase the amount of time you can hold a hover, run faster, play harder, or build overall strength, this is the class that will push you to achieve your goals.

Equipment needed for this class often includes a mat, a resistance band, and a weight plate. No need to bring your own, though. NIFS has plenty of equipment to go around. All that you need to bring is a towel, a water bottle, and your mental determination to power through this 30-minute fitness class.

Just like other Les Mills classes, every three months, a new release of music and the latest exercises are launched to keep your body in peak condition.

Make sure to join Ryan, Tasha, Mary, Michael, and Kristen for CXWORX™. Check the Group Fitness Schedule for times and locations!

Want to see more? Click here to see a portion of a CXWORX™ class by Les Mills.

Request a free class pass to attend this group fitness class or any other class you want to try at NIFS.

This blog was written by Tara Deal, NIFS Group Fitness Instructor and author of Treble in the Kitchen.

Topics: NIFS exercise fitness group fitness balance strength core