Trimester 1 (Weeks 1–12)

Nutrition: Not a lot of nutrition changes occur during the first trimester of pregnancy. During this time you might experience some of the more common unpleasant side effects of all of those hormones your body is producing—mainly nausea. Most research shows the best way to keep the nausea at bay is to constantly keep some food in your stomach. This could be crackers, fruit, half a sandwich, yogurt, etc. The key is to eat frequent meals throughout the day. For those that have nausea the worst in the morning, this might mean setting an alarm in the middle of the night to have a snack. Your calorie needs are not higher during this time and your weight should stay the same.

Exercise: During your first trimester, it’s typically okay to continue most things. You should continue whatever workout program you have been doing. Exercise is good for both you and your baby to assist in your mood, energy levels, weight, and overall health, so keep exercising; and if you don’t currently work out, try to start moderately. While most exercise is good, there are some things that you want to avoid. Make sure you avoid exercises done laying on your back, movements where your feet are in the air above your head (common in yoga and headstands), too much twisting of the abdomen, and explosive movements. Pay attention through the entire pregnancy to your temperature: keep yourself cool and regulate your breathing, being sure not to be overly strained.

Trimester 2 (Weeks 13–27)

Nutrition: The key thing to keep in mind is that you are not eating for two. Your body and your baby require only an additional 300 extra calories per day for the second and third trimester. Ideally, these calories will come from food sources that are good for you and the baby. Here is a list of important nutrients and an average goal to achieve:

• Protein: 75–100g each day to help with brain development and increasing your blood supply for the baby. Lean sources such as chicken, cooked fish, pork, eggs, beans, and nuts or nut butters are important to incorporate at meals and snacks. Keeping track with a food-logging app such as MyFitnessPal is the easiest way to reach your goal.
• Calcium: 1,000mg each day to help form the baby’s bones and tooth buds. This is around three to four servings of dairy foods such as milk, yogurt, or cheese each day. In addition, eating foods such as leafy greens and fortified foods is another way to reach this goal.
• Iron: 27mg per day is ideal to help increase blood volume. The best sources of iron are leafy greens, whole grains, and lean seafood.
• Folic acid: 600–800mcg per day to reduce the risk of neural tube defects such as spina bifida. This can be achieved by consuming a balanced diet with plenty of fruit, veggies, whole grains, and lentils.

Exercise: It is important to continue your fitness routine; however, you want to choose activities that are low impact like walking or swimming. Most exercises during this trimester are safe in moderation. Because of the muscles being distended, you want to avoid exercises that are done overhead like the military press. Also, be sure to eliminate jumping exercises or things like outdoor biking where there is potential to fall onto your stomach. Continue to avoid exercises on the back and keep your heart rate and breathing under control.

Trimester 3 (Week 28–birth)

Nutrition: While trimester 2 and 3 follow the same nutrition guidelines, there are some important things to keep in mind with foods while being pregnant. Some foods have been known to cause harm to the developing baby. The best way to avoid this is to be sure all meats have been cooked to their proper temperatures. Also, reducing or eliminating the caffeine from your diet is recommended. Sticking to 200mg or less per day (the amount in 1 cup of coffee) is ideal. In addition, avoid fish high in mercury such as shark, swordfish, and mackerel and have only small amounts of canned white albacore tuna. Finally, deli meats have been known to have listeria, so if you are eating it heat up your meat in the microwave to kill any possible bacteria.

Exercise: It is important to continue low-impact exercises. If you are a runner or someone used to high- to moderate-intensity exercise, make sure that you consult your physician before continuing your routine. During the third trimester, there should not be any lifting of heavy weights due to the stress it puts on the ligaments. Again, do nothing on your back. The important thing is to get adequate rest and hydration as you prepare to meet your little one.

As you can see, exercise and nutrition are both essential pieces to having a healthy pregnancy and birth of your child. If you have any questions regarding either your exercise routine or nutrition, consult your doctor at the start of your pregnancy to ensure a safe trip down baby lane!

This blog was written by Amanda Bireline, Fitness Center Manager, and Angie Mitchell, Registered Dietitian. For more information about the NIFS bloggers, click here.

One of the major misconceptions I am happy to battle as a fitness professional is the wildly popular idea that if a little is good, more must be better. One of my favorite quotes from movement guru Grey Cook is, “More is not better; better is better.” It is a motto I strive to live by in my fitness world as well as my personal life.

So if more is not always better, why do so many continue to focus on how many reps, and usually how quickly they can complete them, with the hope of getting stronger and prepping the physique for the upcoming spring break? I guess I can’t blame them; when it comes to getting those physical results, volume does play a role; however, there are more ways to create the volume stimuli than simply 100 reps of everything as fast as you can.

So what are we talking about here, slowing down? Exactly! I know that can be a hard concept to grasp for many, but creating time under tension (TUT) or slowing things down can actually do more than twice the volume in a “reppy” workout. TUT simply refers to the time that a muscle is under load or under strain during a set of a particular exercise. Brad Schoenfeld, PhD, suggests you can achieve this with a heavy load for several seconds or lighter loads for a minute. This is definitely not a new concept, but it seems to have come and gone like a lot of fitness concepts due to something else becoming the next big thing in fitness, like the 6-minute abs. But TUT is worth keeping in the programming conversation because of the multitude of benefits that result from the concept of creating tension to build strength and muscle size.

Four Reasons to Slow It Down

We will discuss some examples of how to get some more TUT into your workout later, but here are four reasons you should keep tension in mind when you train.

• Mindful movement: Although we use fitness and exercise for health, wellness, physique, and other reasons, exercise can and should be used for creating a mind at peace. I know that I use exercise to reconnect with both my body and the environment; exercise and movement can be spiritual. But being in the moment, or in this sense, the rep, is important. I think we get too caught up in getting things done so quickly that we miss most of the enjoyment of why we move in the first place. This is also a great time to practice proper breathing techniques throughout your movement and training session. Proper breathing throughout a movement will help in alignment, neuromuscular control, and overall enjoyment of the exercise. Concentrate on what you are doing and be in that moment; you will feel the difference.
• Motor control/Movement enhancement: Enhancing specific movement patterns should be atop your “to-do” list when you head to the gym. If you don’t know how you are doing with movement patterns, I suggest scheduling a Functional Movement Screen with a NIFS instructor. This will provide you with the necessary information about how you are moving. We use TUT in this sense to aid in developing and maintaining motor control of a particular pattern. Holding a certain position for a period of time, slowly moving through a pattern, and pausing to complete deep breaths are ways your brain can make the connection of what a pattern should feel like. This will also allow you to “press save” on the pattern you are working on. So next time you are doing some goblet squats, pause at the bottom and take a deep breath (5 seconds in through your nose and 8 seconds out through your mouth), and then stand to complete the rep and help upgrade your movement software.
• Muscle hypertrophy: Muscle tension created through resistance training stimulates the growth of new muscle proteins, making your muscles bigger, a process called hypertrophy. Simply put, lifting weights at a certain rate of time under tension will elicit different rates of hypertrophy. Generally speaking, when you are looking at rep counts per set, 3–6 reps = strength and power, 8–12 reps = hypertrophy, and 15+ reps = endurance. For hypertrophy (and there are different schools of thought on this point), 60–90 seconds a set will provide an optimal stimulus to promote muscle synthesis. What do you need to know? Volume and time under load is what will get those muscles bigger, given that the load you choose allows for greater volume. So if getting bigger muscles is your goal, slow it down and make each rep count.
• Adding a new challenge: If you have ever tried to either hold a position for a period of time or complete a bodyweight exercise as slowly as you can, you know how much more challenging that exercise becomes. Not only will TUT provide the above benefits, but it will add a huge challenge to the movements and exercises in your training sessions. If you are looking for something new, don’t look too far; just slow down a bench press or a bodyweight squat, or anything you are currently doing. It will change everything, and the challenge will go through the roof. And that soreness that you feel the next day and probably the day after is your body telling you that you created enough stimuli to promote growth! Ultimately, that’s what we want, right?

How to Add TUT into Your Workouts

Here are some movements that will add more time under tension when you exercise.

• Isometric holds: To increase TUT, add movements that rely on creating more tension. Isometric holds are a great place to start. Examples of these movements are planks, static squats and split squats, and static TRX rows. As I mentioned above, pick a movement and hold the position at the most difficult portion of the movement. These exercises are usually timed and start with a short amount of time and progressively build up.
• Tempo reps: With this method, you slow down both the eccentric (lengthening) and concentric (shortening) phases of the movement. Typically 3–6 seconds per phase will increase the load on the muscle group being worked. Take the TRX row, for example; here Thomas would lower his body for 3 seconds and pull his body back up for 3 seconds for 8–12 reps, increasing his time under tension. You could go even more slowly for a super-slow set to muscular failure as another option of tempo reps.
• Hypertrophy sets and reps: As stated above, to promote hypertrophy in a particular muscle group, a solid set and rep range is 3 x 8–10 with a tempo of 3:3 (total rep time of :6) for each movement. This is not fancy, but it will get the job done if you are hoping to increase size. So keep it simple and slow it down a little bit.

No matter whether you are looking to enhance your movement, muscle building to get those biceps ready for the beach, or find more joy and fulfillment in your exercise, slowing down can help get you there. If you need some assistance on how to implement TUT into your workout routine, schedule your free personal training session with a NIFS instructor today.

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.

Knowing whether you are an introvert or an extrovert can help determine what type of fitness plan/program will work best for you. Contrary to popular belief, being an introvert doesn’t necessarily mean you’re a shy person. Although introversion does have elements of apprehension, nervousness, and shyness, it essentially means that a person gets their energy from being alone or in a small group. They also tend to have their energy drained by too much external stimulation, such as being around a large group of people for too long. Therefore, if a person is not aware of their personality type, he or she may come to believe something is wrong with them when an exercise program does little to help them accomplish their goals.

The first step to discovering whether you are an introvert is to look at common behavioral habits of introverts all over the world.

You Might Be an Introvert If…

Here are 5 of 23 signs that you may be an introvert via the Huffington Post (click here to see the full list):

• You find small talk incredibly troublesome. 
• You often feel alone in a crowd.
• You’re easily distracted.
• Downtime doesn’t feel unproductive to you.
• You shut down after you’ve been active for too long.

Best Workout Tips for People Who Prefer Solitude

If you identify yourself as an introvert, consider a few things before planning a fitness program.

• Find smaller groups or solo exercise. The first thing you may want to consider is that introverts typically don’t need to interact as much with other people in order to gain energy. Therefore, things such as group exercise may not be necessary (unless you genuinely enjoy them). Solo or small-group exercise—such as yoga, swimming, and small group training—or working out with a partner are typically the best options for many introverts. Working out alone provides enough energy and focus for the individual to have a successful workout. This does not mean occasional group exercise is a bad idea, however, since introverts alternate between periods of solitude and social interaction.
• Keep workouts short. You may also want to consider that since introverts become energy deficient when exposed to external stimulation for too long, it’s a good idea to keep your workouts short and effective. This will allow for an efficient use of your energy systems without feeling drained. Exercise methods such as High-Intensity Interval Training (HIIT) provide extremely effective workouts without you having to spend a lot of time doing them.
• Use your brain power. Lastly, did you know that an introvert’s brain is wired differently than an extrovert’s? It has been proven that introverts have more gray matter in their prefrontal cortex, which is the area associated with decision-making. This means introverts devote more brain power to analysis, which you can use to your advantage. If you want to get in shape, start by using the power of your brain to do research and analyze the data that you find. Read, write, think, and reflect on topics that pertain to your specific goals. The more you learn and understand exactly what needs to be done, the more likely you are to stick with your program and become successful with it.

One of the most important aspects of an exercise program’s effectiveness tends to be how well it is catered to the individual. There is no one-size-fits-all program. Different people have different requirements when it comes to exercise programming. See a NIFS Health and Fitness Specialist today if you are in need of a program that fits YOU! 

This blog was written by Darius Felix, Health Fitness Instructor. Click here for more information about the NIFS bloggers.

As the new year is here, we start forming new goals for the next. I would like to share a story of a member who has worked incredibly hard through 2015 and 2016, has crushed all of the weight loss and fitness goals that he set and then some, and who has transformed himself completely in front of everyone who has seen him.

Cody Hunter joined NIFS two years ago in 2014, with overall goals of losing some weight, being healthier, looking more fit, and feeling better about himself. When Cody started working out at NIFS, he weighed close to 290 pounds. His current weight is in the 190s, and his most recent BOD POD has shown him down to 7% body fat*! Cody has proven to all of us how goal-setting and turning fitness into a lifestyle, rather than a chore, can be not only attainable, but also rewarding! Read below for Cody’s thoughts on his own journey, as well as tips if you are just starting out or need some motivation for your own.
 *individual results vary, and are not guaranteed.

How did you get started on your fitness journey?

When I was in high school and during my youth I was always on the bigger side. I played offensive and defensive line in football and that meant that I was a bigger player as well. Throughout the first part of my college career I ballooned to my biggest point. I just got to a point where enough was enough and decided to start my journey. I knew that I could be a better person if I was happier with myself in my own body.

What was your exercise regimen when you first started out?

When I started I was working out 5–7 days a week, working on my cardio and lifting. I would play a lot of basketball and then lift afterwards.

Did you make any nutritional changes? If so, what was your game plan?

When I first started working out I was stricter with my diet than in the past, but not as much as I should have been. I decided that I would drop all sweets, soda, and junk food. After making these changes and really focusing on fueling my body with the correct food and nutrients, my weight started to fall off.

How did you maintain these habits? Did you have any struggles along the way?

After going as long as I did without sweets, it was fairly easy for me to keep on a fairly regimented diet. I saw the results and knew that if I kept doing what I had been doing, I would only get better. I definitely had struggles. Everyone has the cravings for sweets, but I just knew that if I stayed strong and made the right choices, good things would happen.

Did you have any help with accountability (family, friends, etc.)?

My family, friends, and coworkers were all very helpful with keeping me in line with my regimen. At family get-togethers my mom would always make sure that the sweet was something that I didn’t really care for, so there was no temptation for me to have any. My friends and coworkers would do their best not to eat anything bad around me, to not make me feel left out or tempted to break my diet.

Have you conquered any specific goals since you started your fitness journey?

My first goal was to run a 5K. I accomplished that, and then I was talked into signing up for the Mini-Marathon. I trained a lot for that and was able to complete that as well. Over time I have done three half marathons in total and I have dropped about a half an hour on my time since my first one.

What are your current goals to help stay motivated?

I have been doing CrossFit training for about 4 months now and it has been really great. I wanted to have something that would present me with constant new goals and challenges; something that would really get me into the best shape of my life.

What advice do you have for anyone out there who might feel like they are ready to make that change?

My advice would be to just do it! I had many days where I felt that I just couldn’t keep going or that I wasn’t really seeing any real results. I just kept going and kept moving forward, trusting that hard work and sacrifice would pay off. My life has never been better and I have never felt healthier than I do now.

***

If you are looking to just do it and begin making that change in your life, make an appointment with a NIFS trainer for a free fitness assessment to help guide you in making your goals. Or, check out NIFS Ramp Up to Weight Loss Program to help you get started!

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

Continuing with the Group Fitness Class of the Month series, December is upon us and we are highlighting a new class. Hopefully you had the opportunity in November to do a BODYATTACK class. This month we take a closer look at another group fitness class: PiYo. This Beachbody class has been on the schedule for a good chunk of time now, but in case you don’t know what it is or haven’t taken the opportunity to try it, let’s pick it apart a little bit.

A Low-Impact, Fat-Burning Fitness Class

Now, stepping into an even smaller group fitness studio can also be very intimidating, I know, but the faster-paced movements and music in PiYo will hopefully diminish some of those feelings. And for those of you (this was me at one point as well) who feel this is just another stretching class…think again! PiYo takes the muscle-sculpting, core-tightening movements from Pilates and the strength and flexibility benefits of yoga and ties them into one class. Talk about a great combination! And with the ramped-up speed of the different movements, this class includes fat-burning, low-impact movements to help you see results.

My Experience with This Workout

I personally have done a PiYo class to see what it was all about, and allow me to share my experience. I started out with the mindset of this is “just another stretching class,” like I talked about above. Within just a few minutes, I quickly learned I was mistaken. The class moved much faster than I had anticipated, and the movements were quite challenging. I would consider myself to be an active, decently fit individual, with a good amount of flexibility and strength. But some of the moves in PiYo really challenged the flexibility and mobility of my body. And I could see how over time, taking this class would allow a person to actually see measurable results in those two areas.

PiYo at NIFS

NIFS offers two different kinds of PiYo on our group fitness schedule. PiYo Strength focuses on agility, dance conditioning, athletic training, core conditioning, balance, flexibility, and so much more. Many athletes benefit from this format because of its flexibility, and using the body as full-body resistance. This is a fusion format that moves quickly and powerfully, and creates strength from the transverse abs out. We also offer Pilates/Yoga Fusion, which is a unique class designed to build strength, balance, agility, and flexibility. The moves fit perfectly together to form a class filled with intense choreography that's fun and challenging and will make you sweat. It is a perfect blend of Pilates, yoga, sports stretch, dance stretch, athletics, and more. Don't worry, no previous experience is necessary!

Watch PIYO workout Video

This blog shows what another NIFS Health Fitness Specialist has to say about PiYo. Take some time to try a PiYo class and see what you think!

 This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

The Lifestyle Rx Program provides extra guidance and observation to individuals with chronic medical concerns. A NIFS’s Lifestyle Coordinator communicates with the participant’s physician and helps plan workouts geared to his or her specific medical needs. The scholarship component of the program is determined on a needs basis and allows for some participants who are unable to work, due to their physical limitations, to come in and get the help and guidance they need at NIFS.

I would like to highlight a current member of the Lifestyle Rx Program, Robyn Britt. Please take a few moments to watch the video and listen to Robyn's journey!

Auction Information

Our Online Auction begins Friday November 25 and runs through Monday December 19 at 11:00pm. There are a lot of great items that everyone can enjoy so be sure to get your bid on today!

For questions about the Lifestyle Rx Program please contact Rebecca Newbrough at 317-274-3432 ext. 263  rnewbrough@nifs.org.

This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Longtime NIFS Mini-Marathon Program leader Nick Iaria shares his personal story about the NIFS Mini-Marathon Training Program, his fitness changes, and his path to completing an Ironman triathlon.

How long have you been involved in the NIFS Mini-Marathon Program, and what made you decide to join?

I joined in 2009 as a participant, not a leader. I was a part of the run/walk group, and up to that point in my life had never completed a distance over 5 miles. Since 2010 I have been a group leader in the run/walk group and have transitioned to different time-specific groups over the years (11-minute, 10-minute, etc.).

I found out about the program from my then girlfriend, now wife, who was an intern at NIFS, and she was joining as a run/walk leader. I think I joined not just because of her, but because I was interested in finding out if I could do it. I don’t think I would have just gone out of my way to train for it on my own. I needed the knowledge and experience that NIFS gave in the training program format to get me started.

Since being a part of the program you have gone from the run/walk group to, in 2017, leading the 8:30 pace group. How did you manage to increase your speed?

I would like to say I did X and then Y and that led me to Z, but that isn’t how it worked. I am not sure what path got me here, but I think I just had a desire to improve and to continue just for the purpose of continuing. I do think that a large improvement came in the form of my mental training over the years that became a critical step in enhancing my physical development, which led to an increase in speed. It was never really my goal to get to a certain pace or speed; it just kind of happened.

Another key ingredient is core body strength. By improving the strength of my midsection and upper legs over the past two years, it has helped in pushing through the “I want to slow down” or “full-out quit” moments. The mental/physiological improvements I have made within myself—where I believe more in myself and I learn to listen to my body and learn from past mistakes during runs or events where I didn’t do the right things along the way—has been a key part of my success. I don’t take anything as a failure, just a learning opportunity for the next time.

FIND OUT MORE ABOUT THE PROGRAM AND GET REGISTERED TODAY! EARLY BIRD PRICING THROUGH NOVEMBER 30, 2018!

Why do you enjoy running?

Until recently I have never considered myself a runner; I always considered myself a jogger. However, the stronger and longer I go, the more I feel like a runner. I enjoy it because I can do it whenever (early morning, evening, etc.) and wherever (outside in the elements or inside on a treadmill, etc.). I don’t need anything besides a good pair of shoes and sometimes some good music to get me started or keep me going. It is something I can do alone or with other people. It is versatile as I can go different speeds or distances, and it is easy to track both with different forms of technology so I can track my results as I go.

Last year you were a Mini-Marathon Ambassador. What did that mean, and why do you love the Mini-Marathon so much?

I felt really honored to be a part of the program’s first year. There was an amazing group of 32 other people from all walks of life with different Mini experiences. Getting to interact with them and being able to help others who had questions or needed advice on the Mini made this year’s race that much better when I rang the PR bell at the finish.

My love for it came with my first time back in 2009. I was in a car accident (not my fault) 2.5 weeks before the race and had 5 stitches put in my knee. They were taken out the Monday of race week. I went back and forth all week about whether I should even do it, and that went all the way up to the morning of the race. For some reason I thought I could deal with the pain and still go out and run/walk the full 13.1 miles, but only made it through 4 miles. I knew I had to walk in order to finish and I WAS GOING TO FINISH. Walking the next 9 miles was really fun (and a bit painful) to be walking and interacting with all the different walkers and groups on the side of the road/track cheering us all on. My experience would have been different if I wasn’t walking and taking it all in. Plus, I ended up posing for one of the photographers on the track and ended up on one of the 2010 Mini advertisement posters, so that was an unintended perk, too.

What advice do you have for individuals just starting out or thinking about training for a half marathon?

If it is something that interests you or if you are looking to see how far you can push yourself, I know that feeling. I went way outside my comfort zone recently when I signed up for a full Ironman triathlon (that’s 2.4 miles of swimming, 112 miles of biking, and 26.2 miles of running). It was way outside my comfort zone since I had never swum that far, never biked that far, and had only completed 26.2 miles twice previously at an average completion time of around 6 hours, and it was a struggle just completing the 26.2 miles, so combining all those into one day seemed unattainable. But I told myself there is only one way to find out, and with the support of my friends and family, I signed up, got a triathlon training program, and on October 9 I reached my goal and crossed the finish line.

So, that is my advice: If you are thinking about it, then you probably already want to do it, but just need that confidence or something that helps you to convince yourself that you can reach that goal. I know that you can do it, no matter your level of experience or age. I would say join a program like I did when I joined the NIFS program back in 2009. It will help in learning what to do and when to do it, plus it will help provide that accountability from start to finish for you. The finish line doesn’t care if you run, jog, walk, or roll across it; it only cares that you cross it.

***

Congratulations, Nick, on a wonderful accomplishment! And thank you for your continued dedication to the NIFS Mini-Marathon and 5K Training Program. If you have been thinking about competing in the Mini-Marathon or any other spring half-marathon, or training for a 5K, registration is now open for these NIFS programs. Sign up here!

This blog was written by Amanda Bireline. To find out more about the NIFS bloggers, click here.

Are you one of those who either hate to run or find it is too hard on your body? You like to bike but right now it is way too cold to ride outside. Well, one of the greatest indoor group training classes that is offered is indoor cycling, or spin! While the benefits of spinning can be a whole additional blog, I’ll just say that it’s a great cardiovascular exercise as well as a tool to build strength in the legs and butt.

Adjusting the Bike

We’ve all been there one time or another: your toes go numb, your neck or lower back starts to hurt, or you begin to feel tingling in your fingertips. All these can be a result of not having the bike adjusted properly for your body. Don’t make the mistake of jumping onto a bike that someone else has just been riding on and think it’s the right fit.

Whether it’s a spin class, RPM, or another type of cycle class, making sure that you are set up on the bike properly is of utmost importance. Let’s take a closer, step-by-step look at how to get set up:

1. Set the saddle (seat). Begin by standing next to the bike. Raise one of your knees to a 90-degree angle and locate where your hip bone is on that same leg. Once you have done so, you can put both feet back on the ground and raise or lower the seat to the spot on your hip that you have indicated. You can get onto the bike to feel for comfort. Another good indicator is that when your leg is fully extended on the pedal, there should be a 5- to 10-degree bend.
2. Position your feet on the pedals. Get on the bike and place your feet so that the ball of your foot is on the axle or back part of the pedal. While pedaling, the pressure should go through the ball of your foot and not the arch. If you are wearing tennis shoes and have a cage, you will want to tighten the straps to help secure your foot.
3. Position your knee. You need to be sure that your knee does not overshoot your toes. If you were to draw a straight line from the front of your kneecap down toward your foot, it should line up behind your toes. Do a few revolutions and make sure that you feel comfortable. If you are still not sure about your positioning, this is a good time for someone to easily help you. Have someone stand behind you while you are pedaling and watch your hips. There should be no movement or dropping of the hips as you extend through the pedal.
4. Adjust the handlebar height. Much of this is personal preference, but there are a few tips for people who don’t bike all the time to get adjusted correctly: comfort, comfort, comfort! Start with the handlebars at the same height as the seat (look at the seat and see what your adjustment is; it may be indicated by a number or letter). As you begin to ride, you will want to be sure that you feel comfortable. Watch for neck or lower-back pain and shortness in the hamstrings. If you often ride a road bike, lower handlebars may be more comfortable. This is okay as long as you don’t begin to pull on the hamstrings.
5. Adjust the distance of the handlebars. This is also heavily weighted on personal preference and comfort. You want your shoulders to be as much over your hands as possible and have a slight bend in the elbows. Remember, be comfortable! If you begin to feel tingly hands or numbness in the arms or neck, you need to adjust your handlebars.

Don’t Be Afraid to Ask for Help

If you are ever uncertain, you can always ask the class instructor to assist you. I would always advise you to get to class a few minutes early to get adjusted and ready. Enjoy, and cycle on!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

You hear it all the time: “Set your goals!” I can assure you that this will not be the last time you hear about goal setting, either. The types of goals that you can set are endless: professional goals, personal goals, financial goals, exercise goals, and the list goes on. Well, goal setting is actually something vital to being as successful as possible, and has some extremely significant benefits to keep you focused and accountable, as well as help you measure progress. These benefits apply to all types of goals, so let’s take a closer look at why you should participate in goal setting.

1: Goals Help You to Move Forward—Energizer

Setting specific goals helps you to set your mind to something, to have direction, and to stay focused. They give you something to plan and work for, so when you begin to lose that motivation and focus, you are pushed quickly back on track. We all have those inner desires, and having goals allows those inner desires to move outward.

2: Goals Set You Up for Success and Positive Self Image—Confidence Booster

Having goals in place can definitely set you up for success and allow you the opportunity to boost your confidence and attitude. When you have specific goals and eventually are able to accomplish them, a part of you becomes proud of what you have done—and rightfully so! When you achieve those goals, you allow yourself to set even larger ones and boost the image that you have of yourself and what you can do.

3: Goals Help the Impossible Become Possible—Mountains Become Hills

We all have big dreams, and sometimes those dreams seem like they could never become reality. When you take the impossible goals that you have and create baby steps or smaller goals, that “impossible feat” suddenly becomes a small incline uphill, rather than a climb to the Everest summit. Setting goals and a realistic approach to achieving them allows you to really make something of what you truly hoped for.

4: Goals Help You Be Accountable for a Lack of Success—Accountability

Writing down concrete goals and setting a date of completion keeps you accountable. But in the event that something prevented you from accomplishing that goal, you can look back and learn from it. And it’s no secret that one of the best ways humans learn is from our mistakes. So instead of putting your tail between your legs if you don’t achieve what you wanted, allow it to be a teachable moment and grow from it.

5: Goals Stretch You—Make You Better

Putting specific and challenging goals ahead of yourself stretches you and makes you better. They push you out of your comfort zone, making you grow and realize how much you really are capable of doing. We all want to be the best possible versions of ourselves, and setting goals that challenge you allows you to do that.

So what are your goals? What is on that list in the back of your mind that you thought was impossible? Pull it out, strategize the stepping stones you need to take to get there, and start!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

For the next installment of Crucial Conversations, a series where I have a chat with some very inspirational individuals and share it with all of you, I speak with a woman who needs no elaborate introduction. That’s because not only is she pretty well known around these parts, but also because she wouldn’t have it.

She is about the business of being fit and staying fit, no frills or fancy Instagram posts, just the business, and business is good. I am referring to longtime NIFS member Karen. I had the opportunity to ask Karen a few questions about being an “ageless warrior,” what keeps her motivated, and why she continues to make NIFS her fitness home. Join me as we uncover some of the things that make this amazing individual tick!

Tony: Tell me a little about yourself.

Karen: I was born in Indianapolis in 1958 and attended Arlington High School. During my time at Arlington I ran track and field and played volleyball. I got married in 1983, and my son was born in 1984.

Tony: Besides being a high school athlete, have you always been generally healthy, fit, and active?

Karen: I used to do workout videos, when they were popular, with my young son. At the young age of 25 I was diagnosed with high blood pressure [hypertension] after the birth of my son. This was hard for me to process due to my healthy lifestyle and healthy nature. It was something that I would have to deal with for the rest of my life. I began to feel restless and my life was becoming too mundane. I hated only being able to go to work and go home every day. At this point in my life I began to become depressed. I felt that I was not accomplishing anything in my life.

Tony: How did you make the change to pull yourself out of the rut you were in?

Karen: My son was in school and doing after-school activities, and my husband was heavily involved in church, and as a firefighter he was gone from home at least two days a week. I wanted to have something of my own; I wanted a place to go to meet and talk to people, a place where I could better myself every time I was there. I felt that the only place it could be was the gym. During this time I had fallen even deeper into depression, but by April of 1994 that would all change. My husband began working out at NIFS, and I would ask him where he was going to work out and he stated NIFS. He eventually purchased a membership for me, and it was the greatest gift he ever gave me. I joined NIFS and I have been a member for 22 years.

Tony: So how did you get started?

Karen: I began to look into going to group fitness classes. Every time I became stronger and the classes became easier for me, so I would begin going to more advanced classes. I started with step, spinning, and boxing, but my true transformation began when I began taking HIT class and group training. I was in the first Slim It to Win It competition, and to compete with other members was very exciting. Each time I would look for the next challenge to accomplish. I felt my body getting stronger and my endurance was increasing; I was feeling better about myself and my life, and I was looking forward to each limit I could cross.

Tony: What has created the most change for you?

Karen: I would have to say that my change came with the challenges I faced to make myself better in the gym. I began noticing these changes when I was able to go farther and longer than I could before. I felt this process could never end; if I worked at it, I would be able to surpass all of my limits, and with each and every class I knew there would be a new challenge for me to defeat. I’ve been able to make new friends, and for me exercising is a way of life. I am the result of hard work, I am in great shape for someone who is 57 years old, and I feel that my medical issues are very minor due to the effort and time that I have put in at NIFS. It has also allowed me to deal with stress, and it gives me a generally positive outlook on life. I would like to thank all of the trainers who have helped me along the way with my transformation, especially Tony Maloney.

***

I had the pleasure of meeting this amazing lady the first day I arrived here at NIFS eight years ago, and have had the continued honor to work with her in so many different capacities. From BOSU class, HIT, Slim It to Win It, and group training, Karen has seen and done it all, and has not just done it but done it well! She took on a nickname I gave her a few years back: “Grumpy”; but those who know her know that she is far from it. But she is focused, and when there is work to be done, she is all business.

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.