NIFS Healthy Living Blog

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

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

Tara Takes on the Reformer

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

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

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

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

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

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

A Challenging but Rewarding Workout

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

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

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

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

HIT, or High Intensity Training, is a fitness buzzword, they may leave a lot of us wondering exactly what HIT is and how it differs from other training methods.

By definition, High Intensity Training is a workout characterized by the increased level of effort put into relatively short bursts of energy rather than “typical” training methods that focus on lower intensity levels and longer workout periods. The hype around these workouts comes with the side effects of increased fat loss and increased muscle definition in a shorter period of time. The Journal of Applied Physiology showed that women completing these high-intensity workouts will burn more fat than those completing moderate to low-intensity steady-state workouts.

To summarize, HIT classes are high intensity, high energy, fast, and fun! The name may sound intimidating, but the great thing about HIT workouts is that the intensity is all relative to the person completing the workout.

What Is a HIT Workout Like?

Workouts focus on strengthening the entire body, making participants stronger and better prepared for everyday life experiences. People of all shapes, sizes, and ages at a moderate to intermediate fitness level attend these classes to be pushed to the next level. During these intense workout sessions, the class forms a sense of camaraderie, which allows participants to push each other to the finish.

Upon arriving at class, you will see the scheduled WOD or Workout of the Day posted on the whiteboard, including many pieces of functional training equipment that you may not typically use when working out on your own.

There is no need to feel intimidated if this is your first class. The instructors understand that people of all experience levels are joining in on the hard work. The instructors will thoroughly explain each exercise and how to use any accompanying equipment and will be available for assistance throughout the entire 60-minute session.

HIT workouts are always changing and the instructors will provide you with everything that you need. All you need to bring is yourself, a water bottle, a towel, and some determination.

Watch the video to see a HIT class in action!

NIFS Offers HIT Classes

If you are curious, and want to experience HIT, NIFS offers one free introductory class. OR, If you like water resistance exercise, we also offer a HIT class in the pool every second Thursday of the month. See Class times and instructors listed on the HIT schedule.

Written by Tara Deal, Registered Dietitian. To find out more about the NIFS bloggers click here.

A Heart Attack Can Begin a Vicious Cycle of Depression and a Sedentary Lifestyle

A heart attack is a life-changing event that oftentimes occurs unexpectedly and can turn someone’s life upside-down. According to the American Heart Association, individuals are three times more likely to develop depression after a heart attack. Depression, being over cautious, or fear of another complication often leads these individuals to become sedentary. A sedentary lifestyle is dangerous because it can contribute to other health conditions such as diabetes, hypertension, high cholesterol, and obesity, to name a few. Have you or someone you know become a victim of this reoccurring trend?

Talk to Your Doctor

Ask your doctor questions about physical activity following a heart attack. Your doctor can tell you how to safely add exercise back into your daily routine. They typically recommend starting slowly with low-impact activities such as swimming, walking, or biking, and exercising for only a few minutes at a time in the beginning before building up to longer durations.

So what are you waiting for? Go talk to your doctor about rebooting your activity level! If you have been cleared to begin an exercise routine check out the NIFS Lifestyle Rx Program, which serves individuals who have been dealing with chronic health conditions. This program provides individuals with monitoring and the appropriate tools needed to be successful with their fitness goals based on their fitness level and medical conditions.

This blog was written by Stephanie Greer, HFS at NIFS and Lifestyle Rx Program Coordinator. Contact Stephanie by email.

Are you having trouble sticking to your fitness goals or reaching the destination that you set for your New Year’s resolution? Or maybe you just want to change things up because you’ve hit a fitness plateau. If either of these is the case, I’ve found that joining a group really gets results. I highly recommend joining a group with likeminded and motivated people who are trying to reach the same or similar goals.

Why Group Training?

Group training coaches can take your specific goals and incorporate them into your group training time, so even though you are in a group, your training is modified to your individual needs. A skilled coach can change intensities, reps, weights, and numbers of sets for each individual in the group depending on their goals and fitness levels. Although to an outsider it may look as if everyone is doing the same thing, the training is geared toward what each individual needs and wants to accomplish.

Find the Group Training Option That Fits You

Some group training options to consider are BOSU training, fitness groups or classes, team and intramural sports, or club leagues. There are groups and classes for all age groups, skill and fitness levels, and sports, including group training at NIFS. Make it FUN! Find what you enjoy to ensure that you stay active and motivated. If you were involved in team sports during high school or college, consider getting involved again. Once you are back in the swing of things, it will feel like you never stopped.

The Benefits of Group Training

The benefits of group training are many. Here are a few of the most important ones:

• Motivation: Teaming up with likeminded people who share your goal of losing weight, gaining strength, increasing performance, or competing in a physical event will push you to be your best. In group training, your skilled coach can push you to your highest level, plus your teammates will cheer you on to do your best. You will find when training with others that you are two times more capable than you thought you were!
• Accountability: Letting one person down is difficult, but it’s even harder to blow off several people who are looking to see you. That’s the power of group. A group holds you accountable in a way a trainer or coach can’t. How would you like a group to call you and check on you? Many find their fitness group their community that encourages and looks out for them. When I work with a group, I stress the fact that everyone has your back and you have to have their back as well. With that notion it continues to go round and round in a cycle and everyone always has ample support.
• Camaraderie: If you are not laughing—or at least smiling—while you are training, you are definitely doing something wrong. Training time is about laughter, competition, having fun, and joking around. Training is not always serious. I’m sure you all have heard the saying, “If you enjoy what you do, you will never work a day in your life.” Same thing goes for training!
• Human contact: Are you one of the many people who sit behind a computer all day and see only one or two people on your way to and from work? You weren’t built for that! A group can be a great way to get reconnected. There is something about being physically present with other people that cell phones and computers can’t replace. We all need a slap on the back for a job well done and some encouraging words. I’ve even seen new friendships formed over fitness.
• Performance: Research has proven that performance skyrockets when you train in a group. Groups will make you work harder and push yourself further. Performance is closely associated with motivation and accountability.
• Science: A vast amount of research indicates that group training and exercise will lead you to more benefits than you expect. It’s not just about enjoying time with others; there is a physiological response to working in a group. Endorphins are like a runners’ high and provide a good feeling. Studies show that endorphin levels increase substantially when exercising in a group. No matter what type of exercise, the endorphin hormones increase.

Over a decade ago, Professor Kevin Spink and the University of Saskatchewan conducted studies that showed a correlation between an individual’s sense of group-ness and cohesion within an exercise class and that person’s punctuality, workout level, and attendance. The group setting adds accountability and motivation.

You might be dead tired from getting your butt kicked at work all day, but as soon as you put your workout gear on and show up for group, all of the tiredness disappears. Your motivation and energy levels go through the roof. It’s science, people! It’s not just your coach getting in your face that gets you ready to go. It is the group that pushes you forward.

Put the Power of a Group to Work for You!

I strongly encourage you to find a group that fits your needs and begin reaping the numerous benefits! For more information on Small Group Training or our HIT classes at NIFS contact me today!

Written by Tony Maloney, NIFS Fitness Center Manager and Personal Trainer. Meet our blogging fitness specialists at the NIFS website.

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!

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.

Each year, The National Sleep Foundation ­provides helpful information on the correlation between sleep and exercise. Along with that information, it also points out how proper sleep is important to the equation of exercise and weight loss. Here is the latest information from them in 2024.

The key points of the article are as follows:

• Exercisers say they sleep better
• Vigorous exercisers report the best sleep
• Non-exercisers are the sleepiest and have the highest risk for sleep apnea
• Less time sitting is associated with better sleep and health
• Exercise at any time of day appears to be good for sleep

NIFS wrote about this same connection that stemmed from a research study on the topic. Below is an excerpt from that article written by NIFS Fitness Center Director, Melanie Roberts. We hope it will give you some added z's from it's insights!

The Sleep and Exercise Connection

The Sleep and Exercise Connection Researcher Karla Ann Kubitz published findings of a large meta-analysis covering more than 10 years of sleep and exercise studies. The review shows that exercise significantly increases total sleep time and aerobic exercise decreases REM sleep. Kubitz also noted that those who exercise regularly, as well as those taking up a single bout of exercise, both experienced an increase in NREM and total sleep time. The result: those exercising went to sleep more quickly, slept longer, and had a more restful sleep than those not exercising.

The Sleep and Weight Loss Connection

While some researchers feel the link between sleep loss and weight gain is weak, others continue to investigate what happens in the body when it doesn’t receive the 7 to ­9 hours of recommended rejuvenation time. “Sleep loss is associated with striking alterations in hormone levels that regulate the appetite and may be a contributing factor to obesity,” says Michael Thorpy, MD, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York. Joyce Walsleben, PhD, past director of the Sleep Disorder Center at the New York University School of Medicine, agrees. “When you disrupt sleep, you disrupt your hormones. You become glucose intolerant, you want to eat more, and you don’t metabolize what you eat as well.” Not only can this hormonal disruption lead to weight gain, Walsleben warns, but also to an increased risk of developing diabetes. Even mild sleep deprivation can lead to a disruption of these hormone levels that regulate appetite which operate on a 24-hour rhythm.

Need another reason to choose sleep over late night web surfing or TV watching? Based on findings from Pennsylvania State University, lack of sleep causes chronic low-grade inflammation and predisposes you to cardiovascular events and a shorter life span.

Sleep On This

So whether you've been exercising regularly or have just started with a single session, you can expect a more restful sleep than someone who does not exercise. And since sleep plays an instrumental role in the body’s metabolic equation, consider starting a fitness program today.

The weather in Indianapolis has been typical Indiana winter weather: COLD. Despite the near-freezing temperatures, the NIFS Mini-Marathon Training Program is logging miles outside in preparation for May’s big race. Running or being active outside in temperatures that are fairly icy may seem dangerous, but with the proper gear and clothing, getting out of the gym can be a great way to switch up your typical training routine.

Tom BonDurant, co-owner of the Runners Forum, spoke at the NIFS Mini-Marathon Training Program orientation, providing runners with tips and tricks for staying warm and safe when running in freezing temperatures.

Layering Is Key

Tom shared his favorite key pieces of running attire to
mix and match that meet varying weather conditions throughout the year.

Layer 1: The base layer. The base layer can be long sleeve or short sleeve and should be composed of a wicking fabric. The wicking fabric will keep the body drier, which will allow the runner to stay warmer.

Layer 2: The mid/thermal layer. This layer typically consists of a fleece-lined jacket that either zips all the way or is a half zip. The zip allows the jacket to cover the chin and mouth, but can also be zipped down for some extra ventilation if the runner begins to get warm.

Layer 3: Outer shell jacket. This jacket is going to keep the elements out. It should also have reflective material on it for easy visibility when running in the dark.

In addition to these three layers, it is important to have warm and comfortable running gear on the bottom such as fleece-lined running tights, socks, wind briefs (for the guys), a hat, and gloves. With these basic layers covered, you will be prepared for the elements and running outdoors at any time of the year.

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

It’s that time of year again. The NIFS Mini-Marathon Training Program has officially begun!

Each year NIFS hosts a Mini-Marathon Training Program for NIFS members and non-members. The program consists of 14 weeks of in-depth, hands-on fun and memorable training that prepares runners and walkers to complete the Indianapolis Mini Marathon in May. Because there are different pace groups that individuals can join, the training
program is perfect for runners and walkers of all levels.

The program takes place on Wednesday evenings at 6pm at the NIFS location in downtown Indianapolis and at Cherry Tree Elementary School in Carmel.

Wednesday, January 23, was the official orientation and kick-off for the Mini-Marathon Training Program. Participants at both locations were able to enjoy a race expo with plenty of booths and samples to go around. Some of the booth sponsors were Mudathlon, Whole Foods, Geist Half Marathon and 5K, and Runners Forum. Goodies, samples, shirts, and information packets were distributed to everyone who attended.

After the participants gathered their information and samples, the Runners Forum hosted an educational discussion about proper footwear and appropriate dress when running in colder weather.

The representative from Runners Forum made it clear that all of his employees are very knowledgeable about running and leading an active lifestyle. He encouraged everyone to stop into Runners Forum for all of their running needs because the staff would be able to answer any questions about gear, plus they have a wide variety of items to prepare runners when training for endurance sports. He also mentioned that they are offering a 10% discount to all NIFS members!

Saturday, January 26, Runners Forum hosted a NIFS night from 2 to 4pm at the downtown location across from City Market, and from 6 to 8pm at the Runners Forum Carmel location. This event is exclusive for NIFS members, allowing shoppers to have the undivided attention of the Runners Forum staff members and receive special discounts.

If you have any questions, reach out to Stephanie Greer at sgreer@nifs.org or 317.274.3432.

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