NIFS Healthy Living Blog

In a world where situations are ever-changing and a new “normal” is developing, athletes around the world are scrambling to adapt to their new training environments. For most, this new environment is where you are probably reading this now, your home. For the time being and for many people, traditional training methods of using barbells, dumbbells, kettlebells, etc. have morphed into substitutions of paint cans, backpacks, gallon jugs, or just about anything that can act as the “resistance” that your body has become accustomed to using.

Am I Going to Lose Everything I Gained in the Gym?

The first thought you probably had when this situation came about was, “I’m going to lose everything I’ve worked so hard to gain in the gym.” I guess that because it was one of the first things that passed through my mind, and now I believe that a well-equipped gym is one of the most taken-for-granted things I had in my life. It was always there. I could do just about anything I wanted or needed to do there. If the work I needed to do didn’t get done, it wasn’t the gym’s fault; it was my own.

If the work I needed to do didn’t get done, it wasn’t the gym’s fault; it was my own.

So now what? You are at home, you have a minuscule amount of equipment compared to what you had before (here’s another blog with some basics to consider), and your motivation may be low. The easiest thing to do would be the bare minimum and hope for the best when you can get back to the gym. The right thing would be to figure out a way to adapt your program to your environment and change the “maintain” mindset to the “gain” mindset. And I’m here to help you do that. The following are the essentials I believe can help you construct your home-based workout and continue to build on the progress you have made in the gym.

The Four Home-Training Building Blocks

As a coach, there are four main training blocks that can be completed at a very high level from home: mobility, power, strength, and conditioning. Follow along as I break them down!

Mobility

For many athletes (yes, me included), mobility is an area where we can always improve. This part of training is often overlooked or not taken as seriously as it should be. I’m here to tell you, being at home gives you the perfect reason to make this a focal point of your training. I say this because for many mobility exercises (shoulder/t-spine, hip, and ankle exercises), a big array of equipment is not needed. A couch or chair can serve as a perfect platform for you to improve mobility with very little time or effort setting up.

Power

No matter what sport you participate in, power development surely plays an integral part in your performance. In the gym we use medballs, boxes, and barbells to help foster this development. But at home, you can simply use an open space in your home/garage/outside to do this as well. Many “ground-based” plyometrics can be performed with minimal, if any, equipment. You can use vertical and broad jumps (both one- and two-legged) and various plyometric push-up variations, which should provide your body that same “explosive” feeling you have learned to produce. For the jumping exercises, this is a great time to work on the most important part of the movement, the landing.

Strength

This section might pose the biggest challenge to you simply because the heavy weights you are used to using are no longer accessible. I’m here to tell you that with a little creativity, you can still make improvements. One of the easiest ways to make simple bodyweight exercises more challenging is to elevate one of your points of contact, i.e. elevating your feet for push-ups or putting your back leg up on a couch or chair during split squats. Using a backpack full of books can serve as the extra resistance during these exercises, so dust off your old heavy college books and repurpose them.

Remember this as well: it’s not always about using heavy weight with low reps. If you are used to training in this fashion, doing more repetitions will help with your strength-endurance.

Conditioning

I believe that cardiovascular or conditioning work should be the easiest for you to adapt to while at home. With the exception of some of the specialized equipment you use in the gym (sleds, bikes, etc.), a lot of the training you do during this block requires only bodyweight resistance. Circuits (wall sits, mountain climbers, burpees), running (long-slow distance, interval training), and core work (plank and side plank variations, glute bridge variations) can all be performed with minimal equipment.

Take into account your “work-to-rest” ratio, which is how long you work versus how long you rest. Depending on what intensity you are working at, how long you are working for, or what activity you are doing, these numbers can be adjusted to fit your current fitness level. Generally, the longer your rest periods are compared to your work periods, the easier it will be. If you are unsure, start with 1-minute work to 1-minute rest and adjust for each subsequent workout as the days pass.

Which Will You Choose: Continued Progress or a Downhill Slide?

I leave you with this: the duration of the new normal can go one of two ways, the continuation of progress and improvements of athletic areas you need to work on OR a downhill slide of progress that leaves you fighting to get back to your current athletic state for the following months or years. Which one will you choose? If the work you need to do doesn’t get done, it wasn’t the home gym’s fault.

If the work you need to do doesn’t get done, it wasn’t the home gym’s fault.

This is a new challenge that you should accept and meet head-on with the attitude that nothing can derail your progress and a drive to continue to improve. In a few months, let’s look back on these days with pride knowing that you did everything in your power to get better.

This blog was written by Alex Soller, Athletic Performance Coach and NIFS trainer. To find out more about the NIFS bloggers, click here.

The saying often goes, “success breeds success,” but I’m a big believer that failure leads to just as much and even more success. Being reactive in nature to a situation (as most of our population is) can delay a successful outcome, but often does lead to one. Obviously being proactive, anticipating and avoiding rather than catching and correcting, is a more successful model of living; but we find ourselves in situation we really couldn’t anticipate. There are some lessons to be learned and success that can come from this desperate situation we are all in.

How Can You Exercise When You Can’t Leave Home?

When the lockdown was put in place, many diehard exercisers and movers of all kinds were left clambering for ways to stay fit and active while under quarantine. Then came the barrage of social media posts from people like me offering up super-helpful fitness solutions to not having your favorite gym to go to and the ample equipment to use. The information and help that fitness pros around the world have offered has been inspiring, and I encourage you to continue to implement the strategies and techniques you are learning from real fitness pros (but be a smart consumer of content).

But a great lesson we can learn from this situation is that it is a good thing to have some fitness gear available to you in your home. After the pandemic, there will be many more reasons you might not be able make it to your gym or studio. Just life may alter your ability to get to where all your favorite equipment lies. What is your plan then?

Equipment for Exercising at Home

There are many cost- and space-efficient pieces of fitness survival gear you can have in your home that can keep the momentum going if you are unable to meet with your favorite people at your favorite gym. I’ve created a fitness survival list that you can use immediately or accumulate over time so that you will always have strategies in place to keep moving in a small space.

Cheap and Effective

Here’s some equipment that you can get now.

• Foam rollers: You can do recovery and mobility work anywhere, and you can do it well with the proper tools. But did you know that you can use the foam roller for more than myofascial release? See this video!
• Mini-bands: These are 2 to 3 bucks a pop—easy to use and very effective. And here’s a NIFS video showing you how to use them for a big sweat.
• Super bands: There is so much you can do with these bigger bands, and they are still very inexpensive. Here’s a NIFS video using super bands for resistance.
• Sliders: There are many things you can use for sliders, such as furniture movers, towels, and paper plates. Sliders can used for lunges, hinging, and core work. Here’s a NIFS video of slider exercises.
• Tubing: Continuing with the band resistance, tubing with handles is a great tool to perform countless exercises.
• Stability ball: This ball can be used for core work, and upper and lower body strength work, and you can sit on it while you work from home! Here’s a video using the stability ball.

Equipment for Leveling Up

The following equipment items cost a little more, but they have a lot more capabilities.

• TRX Suspension Trainer: Fitness anywhere is their name for a reason. You can use the TRX anywhere and can perform thousands of movements in a small space. Enhance strength, stability, cardio, core strength—TRX can do it all. Here’s our video using the TRX outside.
• Sandbag: Providing a dynamic load in a multitude of movements makes the sandbag a nice addition to your fitness survival gear. Here’s a video using the sandbag in a squat and press.
• Kettlebell: Add some load to your movements. You can perform so many movements with just one kettlebell. Here’s a video of the kettlebell triplet.
• Weighted vest: Add load to bodyweight movements and go for a nice long walk, or Ruck!

As another saying goes, success favors the prepared. There are some quick, easy, and relatively inexpensive means to keep moving at home—right now and in the future, no matter the reason you are not able to get out of the house.

We will be getting back to the gym really soon, and I can’t wait for that day to come to see you all getting after it in the place you call your fitness home. Until then, make your home a place for fitness!

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

During these unprecedented times of self- and mandated quarantines and stay-at-home orders, it can be easy to slip into a negative mindset accompanied by fear of the unknown and worry about how you are going to get through this. Self-quarantine does not have to be void of self-improvement. Social media is drenched with ideas and strategies to keep up your physical fitness at home with a million bodyweight workouts and DIY fitness equipment ideas. I’m partial to the elite content that the NIFS pros are providing daily, obviously, but there is no shortage of methods out there to keep moving at home. But what about emotional and mental fitness, and how to continue the work on YOU that makes us strong individuals inside and out?

A motto that I live by daily is to focus on how you choose to react to an unavoidable situation and not let the situation itself dictate your response. Many things are out of our control, but we can control the way we react. I’m sure you’ve seen that poster sometime in your life, and I think it is the only way you can actually control a situation you find yourself in. This fight against COVID-19 is no different; the situation itself is out of our control, but the way we choose to react and manage the situation is.

Strategies for Mindset Pivot

So how can we PIVOT our mindset and continue our self-growth through this crazy situation? I have a few strategies that you can put in place right away, starting with the mindset PIVOT.

Be Grateful

List and define the things that you are grateful for right now. Obviously, this is not an ideal situation we are all going through, but what are the things that you have or that are going on in your life that you are so thankful for? Here are a few of mine:

• I’m healthy.
• My loved ones are healthy.
• I’m still able to remain employed and help others.
• I have a safe and comfortable home.
• I have ample food.

I’ll bet as soon as you put pen to paper and write out those things you are grateful for, you will begin to pivot to a more positive mindset.

Laugh

Find ways to laugh daily. Maybe it’s listening to your favorite comedian or catching a comedy on Netflix. Laughter can change a mindset pretty quickly and will focus attention away from the troubling news we face these days.

Connect

Spend time with your family that is with you and reach out to those who are not. You have some time now to really connect with the people you care about the most. Play a game with the kids, call someone you haven’t talked to in a while, send an email, or Skype. There are so many ways you can connect with others. Stay connected; you have the time now.

Move

There are a number of ways you can remain active at home. As I stated before, there is no shortage of drills and workouts you can do with little and no equipment online and on social media. Follow your NIFS Pros on IG and Facebook and be sure to check out our blogs for a ton of fitness strategies you can do at home:

• Quick Workouts
• Mini-Band Exercises
• Slider Exercises (use paper plates on carpet or a towel on wooden surfaces)
• Super Band Exercises

Be sure to PLAY as well, an aspect of fitness that often gets overlooked. Play and smile!

Strategies for Self-Growth

Even though you may be a homebody these days, it doesn’t mean you have to stop the growth of who you are as an individual, professional, parent, sibling, and other identities that you carry with you. The list of things you can do to grow and not slow down during this time is long. Here are just a few to wet your whistle:

• Read a book(or books) covering a topic you want to learn more about.
• Listen to a podcast.
• Watch a documentary, take a break from the world of fiction to gain knowledge of an interesting topic.
• Help the kids with their e-learning.
• Evaluate and adjust those New Year’s goals you wrote down a few months ago.
• Plan a future vacation and determine the steps needed to get you there.
• Journal daily thoughts, kind of like a “captain’s log” type of thing.
• Take a nap.
• Keep moving (see above).
• Hop on a webinar.
• Declutter the house and give it a deep clean.

We are going to get through this and return to our lives outside of the house. A challenge to you is to be a better YOU than you were at the beginning of this pandemic. Taking action during this time to maintain a positive mindset and to continue to grow mentally and emotionally will set you up for success when you reenter the world. Control your reaction, take action, and we will come out of this situation better than ever!

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

Busy college schedule? No time to fit in your workout between exams, papers, and class? Don’t let school be the excuse to skip or miss your workout. According to The Lancet, people who exercise as little as 15 minutes a day have a 14% lower mortality risk than people who don’t exercise at all. Just remember, something is always better than nothing!

Quick at-the-Gym Workouts

Here are some quick workout options, that require dumbells or kettlebells, that you can do if you are short on time.

Workout 1: 2–3 rounds

• Pushups x 8–10
• Squats x 8–10
• Bent-over rows x 8–10 each side
• Kettlebell swings x 30 seconds

Workout 2: 2–3 Rounds

• Split squats x 6–8 each side
• Pullups x 6–8
• Shoulder press x 8–10
• Farmer’s carry 30 seconds

Fast Workouts That Don’t Require Equipment

No equipment, no problem. You can still get in a quick workout. Just because you do not have weights available doesn’t mean you should skip.

Workout 1: 3–4 rounds

• Walking lunges x 8 each
• Pushups x 10
• Squat hold x 5 (hold the bottom position of your squat for 10 seconds)
• Side plank lifts x 8 each side
• March in place x 30 seconds

Workout 2: 3–4 rounds

• Side lunges x 8 each side
• Bear crawl x 30 seconds
• Single-leg bridge press x 8 each
• Eccentric pushups x 5 (8–10 seconds on the way down; 1 second on the way back up)
• Jumping jacks x 30 seconds

Always remember, something is better than nothing! “No time” should never be the reason for not getting in some strength movements as a student. If you need more help for quick workout ideas, stop by the track desk at NIFS and a trainer can help you out.

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

In the first part of this blog series you learned about NEAT (Non-exercise activity thermogenesis) and how it can impact the number of calories you burn each day. From James Levine’s article, you can conclude that NEAT can burn an average of 330 calories per day in healthy individuals, and up to nearly 700 calories per day in others. 

You have probably started thinking of ways you can add more NEAT into your day for weight loss or weight management. The most common suggestions are parking farther away, taking the stairs, or getting a desk you can stand at. Those are all great suggestions, but in this blog I will provide some other ideas that you can fit into your day.   

5 Ways to Burn More Calories at the Office or During the Workday

1. Have walking meetings. Instead of sitting at a coworker’s desk to discuss work, try walking around the office or outside to discuss work. You may find that ideas and communication come easier to you than when you are sitting. 
2. Drink more water. First, it will help you stay hydrated, which is good for your health. But secondly, it may help you get up from your desk more by increasing the number of times you have to go to the restroom. You could even plan time to get up and visit the water fountain. 
3. Invest in an activity tracker. These trackers, such as the Fitbit, can provide you with an estimated number of steps and calories burned each day. With this tracker you can set a goal for yourself. This can help motivate you to get up from your desk and move to help you reach your number of steps or number of calories you need to burn each day.
4. Walk during your lunch break. Walk instead of driving to restaurants nearby if you are going to eat out. If you packed your lunch, walk to find a nice spot to eat instead of just eating at your desk. Getting up and moving will help you increase calorie burning, and going outside will give you fresh air and vitamin D from the sun.
5. Get your coworkers involved. Create a team goal or competition. You could schedule a few times each day when everyone in the office needs to stand up and move/walk for about 5 minutes. If you are trying to make it a competition, you could have a challenge each day to see who can get the most jumping jacks or pushups throughout the day.

5 Ways to Burn More Calories in Your Leisure Time

1. Be active while watching television. If watching television is part of your daily leisure time, try adding in small activities to complete while watching your favorite show. You can fold laundry or organize and pay bills. You can get up and sweep or vaccum the floor on commercial breaks. You can even prep for dinner by chopping vegetables as you watch your favorite show!
2. Play with your kids or pets. They are bundles of energy that can help get you on your feet and moving. Play a game of tag, basketball, or soccer with the kids. If you have pets, use toys that they like and keep them (and you) active. 
3. Take a short walk after dinner. Instead of sitting down to watch TV or laying down for bed, try going on a walk around the neighborhood after dinner. 
4. Have an active date. When meeting with friends or family, you can try to make the date active by riding bikes to your destination. You could also choose to do something active like mini-golf or visiting a state park. One fun idea is visiting a ceramics studio and creating or painting pottery. 
5. Keep up your household and landscape. Everyone wants a beautiful and clean home. So try staying organized and keeping up with daily cleaning and organizing. You can try planting new flowers, washing the car, or repainting the front fence. 

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Now that you have some ideas for staying active and burning more calories, you can start adding more NEAT into your daily life and start burning an extra 330 to 700 calories each day!

This blog was written by Masie Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Several years ago the Nintendo Company introduced its newest entry into the video game market with the Wii and hit game Wii Fit. The idea seemed bold at the time; graphics were all the rage, but the Wii brought a more simplistic design to the table. While focusing on easy-to-use controls and replay ability, the crossover to the fitness world was quite easy, yet revolutionary. Let’s face it, video games had become synonymous with, to put it nicely, deconditioned individuals. This new technology, however, allowed the gamers to interact with the games in new ways.

Video Fitness for All Ages

What I felt to be most interesting was that this video game phenomenon wasn’t just for 12-year-olds. We started noticing our parents, grandparents, aunts, and uncles up and out of their recliners and actively working on balance, strength, and conditioning, and even hand-eye coordination as part of senior fitness. What made it work, though, was the fact that it was both simple to operate and at the same time addictively fun.

10 Years of Wii

Fast-forward almost ten years and we can still see this influence among all the major video game consoles on the market. With the constant upgrading of technology, we must ask questions such as, “How far are they going to take this?” and “How can we make the most of these technological tools to help motivate people to stay fit?” 

Although the future is uncertain, we can definitely see that systems such as the Wii are being used for good, purposeful exercise. The in-home system may be your end-of-the-day stress relief, but more and more laboratory studies are using Wii technology to train athletes and assess abilities. Physical therapists are now using the Wii to help individuals with issues ranging from developing balance and stability for the elderly clients to helping an adolescent with spastic diplegic cerebral palsy to develop movement patterns. 

Are Video Games Real Exercise?

Will video game fitness ever gain enough momentum to be accepted as genuine exercise and a good workout? It would seem as though it would be swept out by most skeptical fitness gurus, but we must be cautious when doing so. If the mission is to bring fitness to the masses, in a realistic scenario, skipping this vast population of typically sedentary individuals would be a huge disservice. The best solution, I feel, is to embrace the tools that we have and translate fitness in a convenient way. The development of smarter technology will only enhance experiences, in turn changing lives. This blog makes it easy to see some of the options that are out there. 

In closing, video game fitness is currently alive and well. Making fitness fun isn’t always easy, but it definitely does not have to be dreaded. Don’t get me wrong, your local health and fitness professionals are still going to give you the best, safest experiences with bountiful knowledge, but now we can develop beyond the two or three hours per week we work out at the gym, in the comforts or our own home and among family and friends. NIFS offers video game fitness opportunities in the nursery area for youth. Contact the service desk for more information regarding hours of operation.

Evolve and Rejoice.

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