NIFS Healthy Living Blog

In my eight years at NIFS, one major thing I am so lucky to have is a world-class fitness facility right outside my office door. Some of the greatest fitness equipment surrounded by some of the greatest fitness minds are at my fingertips every day. I love to move, and I love to move here, but many times I need to move outside of these walls, and of course I will have to leave the awesome gear where it lies.

But have no fear; there are some options that can maximize results with minimal gear. My first choice is my NIFS’ fitness floor, but in this four-part series, I will highlight my favorite tools to use when you can use only one.

Favorite Portable Exercise Equipment: The Slider

Today we take a look at the innocent-looking but brutal tool the slider, also known as a Valslide. You may have seen them used to move heavy furniture. This simple and versatile tool can challenge most movement patterns as well as create balance and stability needs. With movements ranging from beginner to advanced, there is really something for everybody when using sliders. They can act as a focal point of a metabolically driven circuit, or in a core-targeting segment, as well as super-setting with a heavy strength movement.

And one of the most appealing attributes of the slider is that you can take it anywhere without taking up any space. You will find that the four implements I will be highlighting all have this in common. The other thing these have in common is that they take away your excuses for not training while you are away.

Best Slider Exercises and Workouts

Here are 10 of my favorite slider exercises and some workouts that you can try out.

VIDEO WORKOUTS:

Circuit—:40/:20—3–5 rounds

• Reverse lunges
• Burpees
• Hamstring curls
• Pushup reaches

Strength

• A1 barbell deadlift—5x2

•  A2 slider slideouts—3x10

•  B1 DB flat bench press—3x8-10

•  B2 slider eccentric hamstring curls —3x8-10

•  C1 lat pull-downs—3x8

•  C2 slider lateral lunges—3x8

There are far more movements and ways to use the versatile slider. For more ideas, flag down a NIFS instructor and they will be happy to help. Until next time when I cover the superband, add a few of these movements into your workout and start reaping the benefits of this simple tool.

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.

For just shy of a year now, NIFS has had the honor and privilege of assisting in the training of the Indianapolis Fire Department’s new Firefighter Recruit Class. We are currently wrapping up the second recruit class (Recruit Class #81, actually) trained here at NIFS.

To have the opportunity to work with such a distinguished organization, rich with history and a tradition in excellence, has been a true career highlight for me. Having two brothers who serve their communities as firefighters, I have been pretty close to this occupation and its phenomenal individuals for some time now. The respect and admiration I have for them, to do what they do and keep us safe, are immeasurable.

These soon-to-be firefighters take part in over 20 weeks of training to ready them to assume the huge responsibility of being a lifesaver and community protector. In essence, it’s “hero training.” Physical Training (PT) is only one aspect of the academy; combined with EMS and Fire School, these recruits battle long days of both physical and mental demands.

The Importance of Functional Movement

We take the training of these individuals very seriously with a main focus of movement first, performance second. We use the Functional Movement Screen (FMS) to guide our programming because the better the mover, the better the firefighter. I recently shared a great research article in which the FMS was used to determine the injury rates of first responders (mainly firefighters), and the findings are very telling. To sum it up, if you score a 14 or lower on the FMS, your injury risk skyrockets. We utilize the screen and corrective exercises associated with basic movement patterns to enhance the recruit’s movement with the hopes of increasing injury prevention, while at the same time improving their performance. Even heroes have some dysfunction.

Firefighters have one of the most physically demanding occupations on the planet. And it doesn’t just revolve around a big strength component; a firefighter’s aerobic capacity must be high as well. A firefighter may go from a position of rest into a full sprint in a moment’s notice and then breathe bottled air while running into burning buildings and homes and dragging victims from wreckage. This demands a high level of aerobic capacity, a level only gained through training. Our job as coaches is to ensure that recruits improve absolute strength, anaerobic and aerobic fitness, while always improving their movement.

A Typical Workout

So what does a typical training session for a firefighter look like? Check out this video to get a little taste of some of the best movements and exercises we use to help prepare these tactical athletes. Feeling confident that you can handle these exercises? Here is your chance to try it for yourself, and experience a workout straight from the programming page! Complete the workout that follows and let us know how it went. Do you have what it takes to battle this firefighting workout inferno?   

You will need a set of heavy kettlebells, a super band attached to a pull-up station for a nifty exercise I learned from Captain Jordan Ponder of Firefighter Performance Training, 1 heavy sandbag and 1 lighter bag, and a sled with a medium to heavy load. Complete the following round of exercises as many times as you can in 20 minutes. Want a little extra work? Wear a weighted vest or simply add more time.

• Crawling x40 meters
• Farmer Carry x40 meters
• Sandbag Firefighter Clean x10
• Pipe Pull x10 each side
• Sandbag Stair Climb x5 flights
• Over-the-shoulder sled drag x40 meters 

The physical and mental demands that are placed on these recruits during their training, and even more so when they are in the field, are mammoth. But with great training from their officers and their NIFS coaching crew, I am pretty confident that they will be ready to tackle anything. I can’t describe the respect I have for those who sign up to be our everyday heroes. I can only work as hard as I can to help prepare these phenomenal individuals for the battles that await them, and provide the city of Indianapolis with their superheroes!

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 recently attended an event that was pretty far outside my usual activity base. I consider myself a lifetime mover and a lifetime learner, but I have to admit this event had me a bit concerned about my success rate, comfort level, and quite honestly my enjoyment. After all, I was supposed to be on vacation. The event I am referring to is a rather large one called Wanderlust, a three-day celebration of the practice of yoga and its branches.

Now you can see a guy like me was pretty concerned about my abilities stepping into this weekend of yoga, meditation, slacklining, and the like. I have little to no experience in many of the mindfulness practices on what I refer to as “that side of fitness,” nor was I confident in my abilities to slow down long enough to find some kind of connections while performing in the sessions. I’ve been known to be a bit on the intense side, especially when it comes to training, so I was worried about my presence at this kind of event. A bull in a china shop came to mind.

After the first few sessions of meditation, yoga, and some slackline training, I was quickly finding out the great benefits that come from mindful movement. I was able to slow down and connect with myself and my surroundings. I began to feel every part of the movement and how it affected the entire body. Even the very difficult poses of yoga were providing positive feedback that I am sure so many seek during their personal practice. Don’t get me wrong, there were some frustrations and many failures, but it became very enjoyable to experience those hurdles and challenges. Here are few more lessons I grabbed from my time at Wanderlust.   

1. Yoga Is Hard, and You Are Going to Fall

Prior to this trip to Snowshoe Mountain, I participated in two group fitness yoga classes here at NIFS, and I struggled. After a few more sessions at Wanderlust, I was still pretty bad, but I was better. I learned from my previous failures and falls (usually on my head from a handstand or crow) and got a little better each time. Small improvements made consistently will always lead to success in anything that you do.

2. Wandering Does Not Mean You’re Lost

Attempting new things and stepping out of the norm does not mean you are lost or unhappy with your current training methods and ideas; it is a positive thing to try new activities that provide a different kind of stimulus. Challenging your current limits once in a while is a good thing; you tend to find out some things about yourself you never knew, opening up new interests and opportunities for growth. It’s exciting to find strength in activities you never knew you had and jump out of that self-made comfort zone. Try new things and witness the benefits both positive and negative that will always lead to growth.

3. Balance Is Key

I think finding balance in your fitness world is as important as having one in the first place. Remove the blinders once in a while and work on aspects of your fitness that create balance in your body, like mobility, strength, endurance, and power. Repeating the same thing over and over again, constantly performing high-intensity workouts or only performing heavy strength workouts, is a good way to paint yourself into a corner. Find balance during your week of workouts to continue to get the best of all disciplines that will ultimately create the best version of you.

4. Just Let Go

Probably one of the major lessons for me during this retreat was finding ways to just let go and be where you are at that moment and absorb what that experience has to offer. Being in that moment and not stressing about what has happened and what is yet to come allowed me to get the most out of not only the activity I was participating in, but everything that surrounded it—like the beautiful day and scenery, for example. And by the way, here are a few things you should learn to let go:

• Toxic people in your life
• Being a victim
• Trying to please and/or impress everybody
• Worries about the future or past mistakes 

5. There Is Always a Way

I am a huge believer that if there is a will, there is a way, and to always find ways to get things done. Just like the tree in the picture growing on top of a rock, it found a way to get tall and strong even though it is out of its usual environment of growing from the ground. IT FOUND A WAY. You can always find a way to eat right, exercise, get enough sleep, decrease stress; you just have to reach and work for it. There is a way; find it. This tree did, and so can you.

Bonus Takeaways:

• Find your “True North,” that reason you are here and what makes you happiest.
• Have faith in yourself and be brave; don’t be afraid to make a mistake.
• Find getaways that are out of the norm for you and redefine your boundaries.
• Surround yourself with like-minded people who want the same things you want.

So many people have been expectantly waiting for this hot summer weather to be able to get outside for their workouts. And I can tell you that I am also one of those people; but there are some dangers behind the dog days of summer that we all need to be aware of.

Taking your exercise outside is an awesome idea, but I wouldn’t cancel that gym membership so fast. Let’s take a look at both the dangers of the steamy outdoor workouts and ideas on how to stay cool.

Why Outdoor Exercise Can Be Dangerous in Hot Weather

When the temperatures and humidity rise, working out outside can become dangerous, and it can happen very quickly without anyone even realizing it. The hotter and more humid it becomes, the more you sweat, and the sweat cannot evaporate as quickly as it should. Because of this, your internal body temperature rises and can become deadly.

Some warning signs and symptoms of reaching that dangerous and potentially deadly state are weakness, dizziness, muscle cramps, confusion, headache, increased heart rate, and vomiting.

How to Keep Cool for Summer Workouts

But there are some ways that we can help ourselves during the dog days of summer if you do choose to work out outside. Take a close look at this list and consider taking these steps:

• Hydrate, Hydrate, Hydrate. Drink as much water as possible for proper hydration.
• Wear sunscreen. Lather up with sunscreen to protect your skin.
• Wear sunglasses. This important piece of equipment protects your eyes and conserves energy.
• Get the proper clothing. You want to wear light and loose, moisture-wicking clothing.
• Consume the proper nutrition. Eat a well-balanced diet, and make sure to eat something small before you head out for a long run or Bootcamp class.
• Check the air quality. This is important because it affects how you breathe. The higher the level of AQ, the harder it will be to breathe; the lower, the better. According to EPA standards, if the air quality number is over 100, it’s not good. If it’s below 100, it’s considered satisfactory air level.
• Stay out of the sun. Look for shade to work out in.
• Monitor your heart rate. If it gets too high, take a break.
• Listen to your body. If your body is telling you stop or it’s too hot, listen to it!
• Stay inside if it’s above 90. It’s better to hit the gym than to put yourself in danger.
• Bring water to your workout. Try to keep hydrating yourself as you work out; don’t wait until you are thirsty.
• Cool towels help. Take a cool, damp towel and put it over your head or around your neck.
• Wear a loose-fitting hat. Wearing a tight hat holds the heat to your head, so in order to protect yourself from the sun, wear a loose-fitting hat that allows your head to breathe.

If you do decide to work out outside in the dog days of summer, do the best you can to take the proper precautions and protect yourself from harm. Listen to your body and be sure not to over-do it!

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

The deadlift is a creature all its own. There is no other exercise like it, and there are so many reasons behind that. It can be one of the most beneficial total-body exercises, yet at the same time, one of the most detrimental if performed incorrectly. Numerous factors go into this very important lift, but there are a few tricks to keep in mind to help you set up and perform well consistently while avoiding injury.

1. A straight line is the fastest path to your destination.

The deadlift starts at the floor and ends at a fully upright stance. There are no two ways about that. Isn’t the quickest way from point A to point B a straight line? Absolutely. This means that the path of the bar during the lift should be as straight as possible. If you’re saying “I have no idea whether my bar path is straight,” take a quick video of your deadlift from the side. A great smartphone app for this is Iron Path. It lets you track your bar path, and it has definitely helped me out.

2. Learn how to breathe and use a belt.

People ask whether they should wear a belt. There is no one-size-fits-all answer here. It completely depends on why you are wearing a belt in the first place. Contrary to popular belief, wearing a lifting belt will not save your back from bad deadlifting. Bad deadlifting (for example, rounding of the back) will place a lot of torque on your entire spine, and this is why most deadlifting injuries occur. A belt is not your safety net. The proper use for a belt is to, along with proper breathing, help create intra-abdominal pressure to brace the midsection for a heavy lift.

First, learn to breathe correctly. If the lift is heavy (80% or greater of your 1-rep max), you will want to take in a big breath before every rep and brace your abdominals and obliques to maintain spinal alignment. Once you can deadlift with proper breathing, a belt becomes helpful during your heavy lifts.

3. Determine your best stance.

I can’t tell you what your best stance is. You will have to find out on your own. The two traditional stances used are conventional and sumo stance. With conventional, your feet will be somewhere around shoulder width apart. With sumo stance, your feet will be much wider (typically 6 to 8 inches outside shoulder width). Certain body types tend to work better for each style. For example, someone who is considered to be tall and lanky might have a good chance of being a better conventional-style deadlifter. Certain limb lengths create different leverages that give advantages and disadvantages with each style of deadlifting. Long story short: try both.

***

Done correctly, the deadlift is one of the best overall exercises out there. It is a closed-chain, multi-joint movement that involves lower- as well as upper-body strength, stability, and mobility. Warning: the deadlift is not easy, and you may have to lighten up the weight to get the correct technique. Give these tips a try and make sure you ask a NIFS Health Fitness Specialist for more help with technique and how to better yourself as an athlete.

This blog was written by Aaron Combs, NSCA CSCS and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Working with phenomenal people is one of my favorite perks as a fitness professional. I often share that I have the best job on the planet because I get to spend time with just fantastic people. Witnessing the successes, the defeats, the comebacks, and the emotional victories is why I do what I do.

I began working with one of these remarkable individuals about six years ago, and knew right away that she was going to accomplish great things, and make me a better person along the way. Stephanie Whittaker, among so many other warrior-like attributes, has slain the big C, packed on a bunch of muscle, and been a leader in so many programs at NIFS. I had the honor to sit down with this amazing lady and ask her how she has come so far, what are some of her accomplishments, and what is the mindset needed to do it all.

Tony: What, if anything, motivated you toward fitness and wellness?

Stephanie: Seven years ago, NIFS was the starting point for regaining my health. I had recovered from surgical procedures and finished treatments for thyroid cancer and melanoma. Grateful for all that modern medicine had accomplished, it was now my turn to do whatever I could to restore my health and well-being.

Tony: Tell me about some of the struggles you faced at the beginning and throughout your journey, and what helped you overcome them.

Stephanie: One of the biggest struggles was accepting how deconditioned I was (overweight with zero stamina) and not getting overwhelmed by my goal of returning to my former state of health and activity. I remember my first spin class so vividly. I couldn’t keep up with the workout; my only goal was to stay on the bike that day. I was gasping for air and seeing stars, but I stayed on the bike! One of the reasons I could stay on the bike was the welcoming encouragement and energetic support of the instructor (Steven Kass).

Tony: What do you think has had the biggest impact on your transformation?

Stephanie: My ladder of progress over the next year included regular spin classes, participation in Slim It to Win It, and the Mini-Marathon Training Program. I then mustered the courage to challenge myself and try a series of Small Group Training (SGT) classes with Tony. This was my “game changer.” Prior to starting SGT, I went through a battery of physical testing, mobility assessment, and the BOD POD® calculation of my lean-to-fat ratio (oh, great!). The results were sobering; although I was not pleased with my starting metrics, Tony put that information into perspective and provided guidance to help me set achievable goals. If you don’t know the starting point, how can you measure success?

“The group training environment is one of support, encouragement, and celebrating the fun of completing a 60-minute workout that you never would have done left to your own devices.”

Now to the fun part: Group Training has been part of my life for six years. Twice a week I am one of Tony’s “Warriors,” and every Saturday I am one of Mike Bloom’s “Crew.” This is my fitness family. The group training environment is one of support, encouragement, and celebrating the fun of completing a 60-minute workout that you never would have done left to your own devices.

Over the past year I have incorporated personal training sessions focusing on Olympic lifting techniques with Aaron Combs and am making good progress. These skills translate to my group training workouts and overall improved fitness. I also continue with spin class twice a week.

“I have become comfortable with being uncomfortable.”

Tony: Brag time! Tell me about some of your achievements during this time.

Stephanie: First of all, a regularly scheduled fitness evaluation (yes, more BOD POD®) and continued goal setting keeps me on track and moving in the right direction. The numbers don’t lie.

*Starting metrics: 32.8% body fat; Functional Mobility Screening results = 9. I could not do a pull-up; my flexed-arm hang with chin above the bar was 10 seconds.

*Metrics as of December 2015: 20.7% body fat; Functional Mobility Screening results = 19. Pull-ups = 6 consecutive.

*Weight loss claims and/or individual results vary and are not guaranteed.

Tony: What message would you like to pass along to all those out there working to be the best version of themselves?

Stephanie: I am personally accountable for how I live, choices I make, and how hard I work to fulfill my goals and expectations. I approach each of my workouts with a mindset of getting to my “edge” and working that edge. Over time that edge advances. I have become comfortable with being uncomfortable—not injured, but going beyond my comfort level to push my mental and physical boundaries. This is how I have transformed into a more confident, vibrant individual who celebrates life each day.

***

The proof is in the pudding. It takes hard work to accomplish the things you hope to achieve, not just in fitness, but in anything in life. I would never sugar-coat that to anyone; it does take work to do things the right way, and there is no magic pill. Stephanie is a reminder of what hard work looks like, and is an inspiration to those who have or are battling cancer and other powerful diseases. Never give up, never give in, and never take a day for granted are just a few mantras Stephanie lives by. I am honored to have had the opportunity to spend time with her all these years and look forward to witnessing not only her physical accomplishments but her leadership success as well!

Want to get started on your own path to success? Try a small group training class on us

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.

Squats, really any variation, are easily one of the most popular exercises out there today. The squat pattern is a fundamental and big-bang movement when done correctly. But before you throw a bunch of weight on a bar and step underneath it, it’s important to focus on some details to help minimize some minimums that will ultimately lead to a cleaner and safer squat.

Getting the Foundation Right

I love the phrase from Gray Cook that goes, “More is not better; better is better,” when it comes to progressing a particular movement. As a society and fitness community we are eager to jump waist-deep into something without considering the notion that you can drown in only 2 inches of water. It is so important that you mind a solid performance pyramid where movement is the foundation before jumping right to performance or skill. Doing so will ensure proper patterning, leading to even bigger lifts (if that’s your thing) and, more importantly, keeping you safe.

Assessing Your Squat Pattern

So how do you know whether your squat pattern is at an optimal level? Get assessed! If you are not assessing, you are guessing (I can’t remember who I stole that from), so know your minimums before jumping into some maximums. The upper-body/chest area falling forward while squatting is a common issue we see on the fitness center floor. Maintaining a “proud chest” (I adopted that phrase from Gym Jones), or keeping the chest up, is a key squat pattern component.

Two Ways to Maintain a Proud Chest

Here are two simple and effective ways to develop and maintain a proud chest in your weightlifting squat pattern:

• FMT Band-Assisted Squat
• Sandbag Bucket Squat

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

With the rapid development of technology, apps for our smartphones are grabbing our attention. In the growing world of hands and eyes being permanently glued to the cell phone, I have to admit that it’s not all bad! Some of our staff here at NIFS would add to the list of helpful apps one that could be a potential lifesaver—it’s called ICE.

An App That Gives Emergency Medical Information

ICE, which stands for “In Case of Emergency,” is a smartphone app that allows a rescuer, doctor, or first responder to access helpful emergency information. Even if the screen is locked with a security password or touch ID thumbprint, the ICE information can be accessed. This app was developed following 2005 Vodafone research, which showed that less than 25% of people have on hand any sort of details about who they would like contacted in the event of an emergency. On top of telling responders who should be contacted in an emergency, the ICE app also gives information about medical issues, diseases, allergies, and medications that an individual may be on.

ICE Helps Save a Life at NIFS

My first thought after discovering what this was all about was, “Okay, that sounds kind of cool, but that’s a lot of personal information potentially being displayed for all to see if they got ahold of my phone.” But in early February, an emergency event occurred in the NIFS fitness center.

One of our longtime members experienced a cardiac emergency while running on the treadmill. After our staff analyzed the situation and followed emergency protocol, someone saw his phone and decided to take a quick look to see whether he had the ICE app. And sure enough, when our employee swiped across the screen, the emergency information came across, making the responders aware of a previous heart condition and replaced heart valve, which in turn caused his heart to stop. Today, we can gratefully say that after CPR, shocks from the AED, and the help of EMS, this individual is living and well; hands down we can attribute part of that success to knowing his previous medical history because he had the ICE app on his smartphone.

Get the App

If you do not currently have this on your phone, I would encourage you to get it. If you have an iPhone, you can download it through the App Store, or if you are an Android user you can access it through Google Play. Allow your family to rest secure; whether or not you have a medical condition, your emergency contact info can be reached far faster with the ICE app.

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

The Slim It to Win It* (SITWI) program is off and running again for another year of life-changing results and lifestyle modifications to maintain those changes. SITWI, in its tenth year, is NIFS’ equivalent to the NBC show The Biggest Loser. But unlike that show, the highly trained coaches at NIFS work in and around the real-world challenges that face the participants in the program to get true and long-lasting results. I am honored and very excited to be part of this great program again after a few years away, and look forward to witnessing all of the successes had by all those working hard in the program!

I coached a great group of 10 individuals who called themselves “The Heart Throbs” in a previous season of SITWI. They came to the program with a common goal of reducing body fat and learning to practice habits and behaviors that will keep them healthy and fit throughout their lifetimes. They came to the right place! But why the name Heart Throbs, you ask? Other than being a pretty good-looking group, over half of the people in the group have dealt with or are dealing with a heart issue and have overcome that obstacle to continue to fight and become the individual they want to be.

Stories from the Team

Take Amy Anderyck (Year One overall champion, by the way). Here is a snippet of her story:

I was born with an ASD heart defect. It was a hole the size of a quarter. It's not uncommon for babies to have them at birth, but they usually close up themselves after a bit. Mine never closed. So when I was 5 years old my parents took me to Birmingham, Alabama, to meet Dr. Albert Pacifico, who was the best pediatric vascular surgeon in the country at the time. He did a great job with my repair and I am able to lead a happy, healthy life without any restrictions. I am thankful for my parents and the doctor. 

Or Haley Pratt:

I was diagnosed with Wolff-Parkinson-White (WPW) Syndrome as an infant, but my structures were too small to take care of anything as a baby. I had my first ablation at age 4, which was still very young to operate, but there was no choice. I went on living life normally as an active child. The doctors told me I would never be able to play organized sports, have life insurance, or pilot a plane. I am here to say that I conquered the first two (even got a full-ride scholarship to play volleyball at Lynn University) and someday would love to get my pilot's license.

Two years ago, I did have another scare where I had a tachycardia episode that felt exactly like what I was used to growing up. I wondered how this could happen after 15 years. It ended up being inappropriate sinus tachycardia, which sometimes comes and goes on its own. I am on a beta blocker and have a looping monitor implanted for the time being, but I will be able to quit both soon. I have a healthy heart and nothing can stop me from achieving my goals!

The team’s inspirational stories are too many to list in one blog post, but I assure you that they rival the two stories shared above. It takes a lot of courage and strength to look something like that in the face and overcome it. I am so proud of Haley, Amy, and the rest of the Heart Throbs, and I am humbled that they chose me to lead them to a healthier and better life!

Five Questions About Your Eating Habits

At our first meeting, we spoke about what it took to get results in reducing body fat and body weight, or eliminating medications or staving off type 2 diabetes. I suggested that of the top three things that can lead you down the path to success—mental health, nutrition, and exercise—exercise was a distant third. Exercise should be the fun stuff; it’s the first two that are the tough ones. The Heart Throbs would like to ask you 5 questions about how you are eating that could help you develop those important habits that will lead to success:

• Are you eating slowly? It takes a minimum of 20 minutes for the brain to signal to the stomach and the rest of the body that you are full. If you eat fast, you usually eat more.
  
• Where are the protein-dense foods? Eating protein with every meal will help with recovery, building muscle, and feeling full. Protein consumption soon after a training session is a great habit that will help in all facets of your fitness. Some examples are meat, fish, eggs, plant protein, and yogurt.
  
• Are you eating veggies with every meal? Prepare them any way you like, and shoot for few portions each meal. Veggies should account for the bulk of your carbohydrate intake for the day.
  
• Where are the carbohydrates? Carbohydrates (grains, beans, starches, fruit) have gotten a bad rap in recent years, mainly due to the increased intake of highly processed and unnatural carbohydrate sources. Carbs are important, especially after a training session, and help supply the body with energy it needs to run various systems of the body. Portion control is key here (1 to 2 cupped-hand-sized servings), as well as timing (after training) to get the most out of your carbohydrates.
  
• Are you eating fat? Fat in your diet is important, and although the discussion would be too extensive for this piece, this idea does come with a bit of blowback. So let me put it like this: In the ‘70s and ‘80s, the “experts” labeled fat as the enemy and worked hard to eliminate it from the American diet (remember the SnackWell’s aisles?). What happened to America? It got fat. Choose healthy fats (oils, butter, nut butters, nuts, and seeds) and spread them out through the day.
  

Bonus Takeaways

 The Heart Throbs have some bonus takeaways for you:

• Experiment to find what works for you. It has to work for you to be sustainable!
  
• Don't try to overhaul; add one habit every couple of weeks.
• Identify any nutritional deficiencies that can be found through a blood test and work to correct them.
• You can't change your life unless you change something you do every day.

*Weight loss claims and/or individual results vary and are not guaranteed.

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.

There are so many things in life that can affect different aspects of the human body, and stress is one of the biggest! During a stressful time in life, the body can undergo several physiological changes that can be detrimental to your overall health. Though sometimes we cannot avoid certain stressors that fall into our path of life, there are some things that can be done to help you cope during those times.

What Stress Can Do to You

Let’s take a look first at how stress affects the body.

• Sleep: Stress disturbs sleep routines, typically making it hard to fall asleep as the mind wanders, tossing and turning, and constant interrupted rest.
• Upset stomach: Another effect is having a constant feeling of being queasy or nervous.
• Loss of appetite: Along with having an upset stomach, loss of appetite comes with either consistent or high levels of stress.
• Rash: Stress can cause hives, which are a type of skin rash. Be sure during stressful times to take care of your skin by washing and moisturizing.
• Change in eye pressure: When under high amounts of stress, the pressure of your eyes can change, causing something called ocular hypertension, which affects your vision.
• Increase in blood pressure: Whether it’s short-term or long-term stress, spikes in your blood pressure can be detrimental to your overall heart health.
• Increase in resting heart rate: The number of times your heart beats per minute can increase with stress levels and cause your heart to work harder than it normally would.
• Weight loss: Excessive weight loss can come with stress as your body loses its desire to eat.
• Chronic headaches: Anxiety and stress can increase the amount of headaches you get, as well as the intensity.
• Back pain: Each person holds stress in their body in different places, oftentimes residing in the back and neck muscles, making it painful to move.
• Sweating: Stress triggers sweat glands to become more active, causing you to break out in cold sweats (like you are nervous).
• Tremors: Sudden twitches or tremors can be caused by stress, resulting in the contraction or continuous spasm of the muscles.
• Bowel issues: One way or the other, bowel issues can happen when under stress.

Overcoming Stress

Now, I know that sometimes stress is out of our control, but when those times come there is something we can do about it. Exercise is one of the proven ways to keep stress levels low. If you are feeling stressed out, try coming to the gym or fitness center to workout, run or walk, do yoga, or whatever you like to do to help you decompress. 

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