January’s group fitness class of the month is Les Mills BODYPUMP®. This class may be one of the most popular, if not the most well-attended group exercise classes offered at most fitness centers. And the cool thing about it, no matter where or which BODYPUMP® class you decide to take, it will be the same across the nation. So let’s take a deeper look into BODYPUMP®, what it’s composed of, what to expect when you show up for a class, and what a study found about the class.

The Facts

If you are looking to tone up and strengthen your body from top to bottom (no pun intended) in a group training setting, BODYPUMP® may be just the thing you are looking for.

• Light to moderate weights with very high reps—complete about 800 reps of exercises
• 60 minutes works all major muscle groups
• Total-body workout
• Uses “The Rep Effect”
• Adaptable to all fitness levels
• Burns between 500–1,000 calories
• Music, social interaction, and fun environment
• Increase core strength and bone health
• Incorporates the following exercises: squats, chest press, dead row, clean and press, press pullover combo, lunges, and reverse curl

#BODYPUMP100 Launch is coming! 14.JAN. 17! Reserve your spot today(not required but recommended)!

What the Study Says

This study was conducted by several researchers at Sao Paulo University in Brazil and was published in the Journal of Strength and Conditioning Research; it was done to see the actual effectiveness of the BODYPUMP® program. Women participated for 12 weeks, taking classes twice a week, and tested both before and after. Here are some of the results:

• 33% improvement in 1RM for squat strength
• Increased isotonic strength (muscle tone)
• Lower heart rate
• Lower blood lactate
• Improved neuromuscular efficiency
• Effective at increasing muscular strength and endurance
• Developed efficiency in movement

With all of these things coming out of a workout that’s just 60 minutes, I would say it’s worth your time! NIFS offers BODYPUMP® classes 12 different times during the week (see the group fitness schedule for times), so next time you are in, grab a bar and some weights, and jump in!

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

Even though I grew up in a northern snow belt along the Great Lakes, cold weather is not my thing. In fact, I really don’t like anything about it. And often along with the winter blues comes a decrease in health and fitness due to the lack of motivation. To counteract that feeling, let’s look at ten tips that can help you be healthier this winter.

1. Work out. I know it’s easy to lose motivation to keep working out when it’s cold out, it’s dark by 5, and you have to put on your snow boots and warm up the car before going to the gym. But working out actually helps to build your immune system and keep you healthy. So make sure that you build those workouts into your schedule.
2. Eat well. It’s important to make sure that you stick to clean eating, especially through the holidays. All the additional sweets, snacks, drinks, and other goodies that come with the holidays are sometimes hard to resist; do your best to stay focused on your goals.
3. Drink lots of water. Being sure that you have proper hydration is always important regardless of the time of year. Carry around a water bottle everywhere you go and make sure you keep drinking.
4. Cover your head in outdoor workouts. If you do decide to work out outdoors, be sure to wear a hat or something to cover your ears. Making sure you stay warm and don’t catch a cold will be vital to your winter wellness success. (Here are some more tips for dressing warmly for winter workouts.)
5. Get some sun if possible. Studies show that getting your vitamin D is essential. If you can dress appropriately, try to get outside on a nice day or plan that beach vacation during the cold winter months.
6. Wash your hands. I know this is the standard thing you see in every public bathroom or on the back of the stall doors. But for real, wash your hands to help prevent you from getting the flu or other illnesses going around. Catching something could really set you back in getting in your workouts and healthy eating.
7. Set a goal for the spring. Have a goal in place as the winter months start so that you can keep it on the forefront as something to work toward.
8. Get a trainer or workout buddy. There is no better time to treat yourself to some additional accountability. Hire a trainer for the winter months or find that accountability partner to keep you in check!
9. Watch your intake. You must be mindful, especially around the holidays, of what you are taking into your body. Also, keep in mind that drinks add a lot of unwanted calories, so watch what enters the black hole!
10. Join something. The options are endless…group exercise, HIT classes, group training, a training program of some sort, co-ed sports…the list can go on. Find something you like and sign up to keep you engaged.

Whatever emotions the winter months may bring you, use these tips to be successful with your winter fitness and wellness!

This blog was written by Amanda Bireline, Fitness Center Manager. 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.

It’s the time of year that no one wants to talk about. But let’s face it: Christmas decorations have been out in stores for over a month, and the holidays are just around the corner. And for many across the nation, the holidays are one of the most dreaded times for unhealthy eating and putting on unwanted excess weight. But it doesn’t have to be like that. Don’t let this time of year scare you. Instead, view it as an opportunity to meet the weight management challenge for a better you!

Tips for Finding Balance at Thanksgiving, Christmas, and Beyond

The holidays are hard, and I would never deny that. Travel bogs you down with fast food on the road and in the airport; visitors come to the house to stay for a week at a time and you have to do all the cooking of holiday meals; and those delicious goodies that seem to appear only once a year are ever-present on the counter yelling, “EAT ME!” So with all this, how do you stay on track? Allow me to share a few ideas that come to mind for having a successful holiday season with your eating and exercise.

• Find a nutrition balance. While I am not encouraging you to go out and have five of your favorite cookies every day, I am going to say it’s okay to have one. The key to being successful and not overdoing it with what you put into your mouth is balance. There are times through the holidays that the red velvet cake is staring you in the face, and if you do decide you are going to eat it, then create a balance. What are you going to say no to instead? A few tips: don’t eat the entire piece; leave some on the plate. Eat slowly and allow yourself to feel full rather than killing it in two bites. Drink water with it or milk that has some nutritional value. The more water you drink, the more you will feel full, allowing you to scale back on the cake intake.
• Find a workout balance. You also need to find balance in the gym. You know those people who head to the gym for a three-hour workout on Thanksgiving morning? You don’t have to be that person. If you have a good balance of both exercising on a regular basis through the holidays and eating appropriately, you won’t need that 3,000-calorie burn before the big feast.
• Have a plan. Making sure that you have a plan is essential to your holiday success. I have found when there is no plan in place ahead of time, it becomes a free-for-all, which leads to overeating. Make a plan before the holidays start and create goals that are both realistic and attainable for yourself. If you know you have travel coming up or you know that you are hosting for a week, come up with a plan that makes sense for how often and how long you will be able to work out each day, as well as what you will be eating and potentially cooking for guests.
• Stick to the plan. Having a plan can be the easy part, but sticking to that plan is the challenge. Make sure that you commit to your goal: if you said you were going to work out three to four times a week, do it! If something comes up and you can’t get to the gym, do something at home. The biggest thing is to not allow yourself to make an excuse. You may have to get up a little bit early before the guests arise for your homemade waffles, or make sure the hotel that you are staying at has a gym. Whatever you need to do to stay on track, make it happen.
• Have some accountability. Figure out what type of accountability works for you. Maybe it’s coming up with that plan with a friend or family member. Or maybe it’s tracking it through a fitness tracker, signing up for a personal trainer, or joining a program the gym is putting on. Whatever it may be, find what works for you and commit to doing it.

Questions? Please contact Ashley Duncan (aduncan@nifs.org or 317.274.3432, ext. 226).

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

Group fitness classes can be a great combination of both cardio and strength exercises jam-packed into a session that ranges anywhere from 30 to 60 minutes. Whether you are a rookie or veteran to the gym, a group exercise class can be a great place to look to when thinking about what to do for your workout. And with the huge variety of classes that most fitness facilities offer daily, you can get just about anything you are looking for in a workout.

Over the next several months, we are going to highlight a group fitness class of the month. We will be taking a closer look at what each class is composed of and the benefits of it. I understand that sometimes pulling up a facility’s group fitness schedule can be overwhelming, with all the options and names of things you’ve never heard of, but hopefully this will help you to understand that these classes are something doable and well worth your time at the gym.

Often, along with the overwhelming amount of classes offered each week, the intimidation factor can play a large role. Let me help soothe those uneasy feelings by telling you it’s okay: just jump into the class and you will quickly blend right in! Now I know that not all group exercise classes are for everyone, and not everyone is going to agree that all classes offered are the best option, but with a well-rounded selection of classes, strength training, and cardiovascular exercise, you will be well on your way to fit!

What Is BODYATTACK?

This month we are going to take a look at the NIFS Class of the Month, BODYATTACK! BODYATTACK is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone toward their fitness goals—from the weekend athlete to the hardcore competitor. This class can be catered to anyone, from the first-timer to the frequent attender. You will see a combination of athletic components like running and jumping intertwined with strength exercises like squats and pushups. You will also experience a variety of fitness styles including aerobics, plyometrics, agility exercises, upper- and lower-body conditioning, power movements, and core strengthening exercises[watch video].

BODYATTACK is a full-body workout lasting 60 minutes. And though the class may look intense from a distance, any group class like BODYATTACK can be tailored to each and every individual fitness level. No matter what level you are at and choose to do in the class, BODYATTACK is designed to burn calories, help you tone up, and get into better overall shape through the various movements.

Tips for Your First Class

With all this, I know it can still be scary stepping up to your first class at the facility. If it is your first time, allow me to give you a few pointers:

• Get to class a few minutes early and introduce yourself to the instructor. This way you will feel more comfortable and the instructor can help you get set up if necessary.
• Set up your stuff close to the front, or at least in good view of the class instructor so that you can watch what he or she is doing closely.
• When the level options are given, take the lowest one first. Even if you consider yourself an elite athlete, sometimes classes may take you by surprise. Take the easiest level first and then ramp it up when you begin to feel more comfortable and confident.
• Keep moving! You won’t master every single exercise or move during the class, and that is okay. If you mess up, just keep moving to the beat of the music and pick back up on the next move.
• Don’t be intimidated! Contrary to popular belief, no one is watching you.
• Be okay with giving it a second try—we all know how intimidating it can be when you walk up and you have all those “group ex-ers” who know the next move before it even begins. Be patient and try the class a second time. That will be you in no time!
• Have fun! Laugh, make connections with others, and enjoy the next hour of time you have celebrating yourself and the journey to a healthier lifestyle.

Now that you are ready, give BODYATTACK a try! NIFS offers BODYATTACK two different times a week. Keep in mind all the great things that group exercise has to offer.

Not a member? Try a class for free!

This blog was written by Amanda Bireline, Fitness Center Manager. 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.

If you have spent time around sports, two terms that I am sure you have heard are technical and tactical. No matter what sport you have been around, at some point your coach planned a technical training session and a tactical training session. And in these sports, the technical sessions focused on the technique needed to be successful, and the tactical sessions focused on the “plans” behind how to make those work. I’d like to take a look at how you can put into place technical vs. tactical training in fitness, and in what ways this can benefit your training potential.

Technical Training in Fitness

The goal of any kind of technical preparation is to take skills specific to the activity and to improve them. In any form of movement or exercise, the body has both locomotive and bio-mechanical rules that it should be following in order to maximize potential. And the first step in technical training is to understand the movements that are supposed to be occurring during the exercise.

So what does all this mean? Let’s put it into laymen’s terms. I like to call it body awareness. You don’t need to memorize every single muscle in the body and know its location, insertion points, etc., but if you have a body awareness of where you should feel something, what it should look like, and the benefits of the movement, your exercise potential will increase!

Let’s take the bent-over row as an example:

• Works upper and middle back.
• Beneficial for all sorts of industries (carpenters sawing wood, nurses lifting patient to seated position, stay-at-home parent picking up the laundry basket).
• Muscles used: lats, biceps, shoulders, deltoids, pecs, and triceps.
• Where you should feel the exercise: middle and upper back.
• Proper way to do the exercise: make sure you are bent over (using a bench or flat surface is ideal), be sure the back is flat and not rounded, without rotating your entire body lift the weight from a bent-over hanging-arm position up toward the armpit, feeling the shoulder blade move inward toward the spine.

As you can see, technical training certainly has its place in fitness. It’s important to learn and feel body awareness to begin to grasp what you should be feeling. Take some time to learn and understand the different technical aspects of movements in your workout and maximize your potential. If you need help, our health fitness specialists here at NIFS can assist you with those things!

Tactical Training in Fitness

Tactical training is taking the exercises we know and building specific programs around improving regular-life movements and activities (aka functional training). You make the workout revolve around not only getting fit, but building strength and mobility to assist in your everyday movement patterns.

As fitness always evolves and changes, there has been a shift from “specific training” for folks like policemen, firefighters, and the military to taking some of those workout programs and making them fit the mold for the “general exerciser.” Thus, it makes tactical exercise not focus on the workout itself, but hone in on the actual work being done in the workout. Tactical training is about taking exercise and making movements and programs carry over to functional, daily life movements like carries, running, swimming, etc.

Here are a few examples of tactical exercise (incorporate these into a workout for everyday-life impacts):

• Kettlebell Suitcase Carry: Carry a kettlebell at your side while maintaining correct posture.
• Jacob’s Ladder: Good for those who climb ladders in their jobs (firefighters, carpenters, roofers, etc.).
• Barbell deadlifts: Ensures proper form in order to help lift boxes, laundry baskets, children, etc.

Both technical training and tactical training have their places in the fitness world. If you are currently training technically, look at some tactical training and begin to incorporate it into your workouts. And if you are training tactically, take some time to look at technique and make sure you are doing things correctly in order to avoid injury and aid your progression.

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.

I regularly try to attend the Perform Better 3-Day Functional Training Summit (last one was 2019 in Providence Rhode Island), where the leaders of the fitness world converge to drop a whole bunch of knowledge and inspiration on fitness pros. I have been attending this, what Alex refers to as a “Fitness Concert,”every year since I started at NIFS. It is something I really look forward to yearly, and is a great experience of learning, refocus, and reenergizing.

Attitude: A Missing Puzzle Piece

But this year I left with a different feeling than in the past. I felt that I had been missing a very important piece of the success puzzle for so long, and it had nothing to do with movement. It was probably the most powerful of everything I took away from the “concert.” Most years I cultivate new ways to challenge the body through movement and methods of training, as well as grab a few great ideas about how to help people see what their true self is truly capable of. But not this year. Now don’t get me wrong, those topics were presented, and I enjoyed hearing those concepts, but they did not create the biggest impact for me this time around. The biggest idea that created the most impact for me was that MINDSET matters the most in fitness (and really anything you want to accomplish).

Brian Grasso was the presenter who really changed the way I think about creating change, and really blew my mind (pun intended) by revealing that life’s problems are mainly due to a “software” (the mind) problem, not a “hardware” (you) problem. I am a huge believer that things happen for a reason, and me choosing to see Brian’s presentation that day in Chicago was on purpose. In a previous post I wrote about an experience attending Wanderlust and the impact the concept of mindfulness had on me, and no more than a month later I was sitting listening to Brian talk about why mindset matters the most in anything we wish to be successful in, or to create change.

“Life’s problems are mainly due to a “software” (the mind) problem, not a “hardware” (you) problem.”

My Top 5 Takeaways from the Perform Better Presentation

Brian presented so much in a short amount of time—far more than I could do justice to in a single post. But here are my top 5 takeaways from his life-changing presentation.

Mindset is not motivation. Mindset is understanding YOU and how you see and interpret the world, and how you fit into it. Motivation, or motivational speeches and activities, tends to be short-lived with a crash at the end. This cycle is similar to illicit drug use; it provides an intense high followed by an equal low. This will result in two things: the want for more of that feeling, and the feeling of failure. Brian gave the perfect example by presenting the question, “Why are Tony Robbins motivational speaking engagements always sold out?” He provides that emotional response, making people feel great, but eventually that high goes away and people are left to their original problems, and feel the need to go back and get more motivation without focusing on the main issue: a negative mindset. 

The unconscious mind drives your life: Our unconscious mind drives our lives and shapes our world. It serves as our software for our behaviors. Our software can be shaped by the sequence of the unconscious which is:

Influence            Perceptions      Belief System      Expectation
(we incur)           (we carry)           (we accept)            (we hold)

These are some pretty powerful drivers for our behavior; knowing what is driving the behavior allows us to really change a lifestyle that needs help. Our software (unconscious) can be classified as either fixed or dynamic. Fixed is thinking what you see is the absolute truth; this mindset is usually negative. A dynamic mindset is “rewriting” the unconscious and seeing yourself in other ways. Another great example Brian provided to drive home this point was this: when you purchased your new iPod, you didn’t find your favorite music on it when you pulled it from the box. You had to download the songs you wanted. Your unconscious, so to speak, works the same way; if you don’t like the song that is replaying in your head, CHANGE THE SONG!

Perceptions that we carry don’t have to be our story. Brian said something that really spoke to me: “We talk to ourselves like we would not let anyone in the world talk to us.” Simply, our negative self-talk is so, well, negative, and that it can be so hurtful that we couldn’t imagine anyone talking to someone like that. But we do it to ourselves every day. This negative self-talk stems from the perceptions we carry about ourselves, others, and life in general. These perceptions can hold us back from making real change. Brian described the story of circus elephants and how they are tethered to a post by a rope tied around one of their four legs. At a very young age, a much smaller rope is used to tie them, which is strong enough to keep them there. As the elephant ages, trainers would use the same size rope, even though the elephant could easily break through it. But they don’t…why? Because the elephant is conditioned to believe that the tiny little rope is strong enough to hold him back. Do you see how strong perceptions of ourselves can be, and how mindset is the key to unlocking potential? 

Conscious vs. unconscious. So the unconscious mind is considered the driver and where behavior is created through impulse. It is believed that the unconscious mind already knows the right answer, and the only job of the conscious mind is to make the unconscious story true. Conscious choices create behavior through action, and this is where most of today’s self-help strategies engage, at the conscious level. But if most decisions are already made, and the story of YOU happens in the unconscious mind, these strategies will be unsuccessful. “We concentrate on amending physical behaviors without recognition of the drivers behind them,” Brian said. I equate this idea with something I feel I know a great deal about, movement. If you have a bad movement pattern (negative mindset), and you load that movement pattern (self-help at the conscious level), you will simply reinforce that bad movement pattern (negative mindset). On this point, Brian shared a quote from Clinical Psychologist Dr. Sophie Henschaw; she states, “The reason positive affirmations don’t work is that they target the conscious level of your mind, but not the unconscious. If what you are trying to affirm is incongruent with a deeply held negative belief, then all that results is an inner struggle.” Pretty powerful statement considering we as a society have become so reliant on the development of goals and daily affirmations as strategies for success. But if we take time to consider that the deeper portion of our mind is what is really driving our behavior, it only makes sense that, for sustainable change, the focus is on the unconscious and strategies that deal directly with that level of the mind.

“Our negative self-talk is so, well, negative, and it can be so hurtful that we couldn’t imagine anyone talking to someone like that.”

It’s a story, plain and simple: Mindset, as stated above, is understanding YOU and your story. Your story is developed through that sequence of the unconscious (influences-perceptions-belief system-expectation), and awareness of that sequence is a powerful first step. Because here is the thing: you can change your story. It doesn’t have to be fixed! You don’t have to respond to influences with negative actions or thoughts. You do not have to carry those influences that do not lead you down a positive path. And if your belief system is based on principles and not personality and environment, it will be more apt to deal with the changing world around you.

Bottom line is, if you want to change your life, update your software and change your story. I leave you with another impactful quote that Brian shared with the group:

“Who looks outside, dreams; who looks inside, awakes.”
—Carl Jung

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.

Next up on the minimal gear with max results list is truly one of my favorites, the superband. In part 1, we took a look the slider and all its versatility and ability to challenge the body in many different ways. The superband provides even more options with very little gear (mainly because we can perform more pulling movements with the band). So now we add “load” to a movement pattern on top of gravity. The superband is definitely next on the packing list when I travel, and I always have one available at home.

Favorite Portable Exercise Equipment: The Superband

The superband has been gaining in popularity over the last decade or so. With its easy-to-use and on-the-go capability, the superband has become a staple in many programs, from the weekend warrior (guys and gals like you and me) to elite-level athletes. Dave Schmitz, also known as “the Bandman,” has been teaching and promoting the use of superbands (resistance bands) since the mid-1990s. I have learned a great deal from Dave, not only about programming using bands, but also the motivation to reach as many people as I possibly can.

The band can be used anywhere, all by itself or attached to a stationary object or partner. This versatile tool uses tension as its load, and maintains resistance pretty much throughout a range of motion, which skyrockets its potential for strength gain and metabolic cost of the movement. The movement possibilities are endless, which can provide so much variety to your program either at home or away.

Best Superband Exercises and Workouts

Here are some of our favorite superband exercises:

Workouts:

Circuit—:40/:20—3–5 Rounds

• Front squats
• Deadlifts
• Bent-over rows
• Jump press

• A1 Chin-ups      4x5 (add load)
• A2 Band push-ups      4x max reps
• B1 2KB front squats      3x8-10
• B2 Band hip press      3x8-10
• C1 Band 1/2K lift      3x8
• C2 Band bent-over rows      3x8

Stay tuned for the next installment, when we take a look at easily one of my favorite pieces, the TRX.

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.