NIFS Healthy Living Blog

Most of us have specific goals in mind when it comes to an exercise program. We work hard to achieve these results day in and day out, but sometimes our bodies may need an extra push to get over that hump. Many people question the importance of adding supplements to a healthy diet and workout routine, as well they should.

With so many different supplements flooding the shelves these days, it’s hard to know which ones will truly help you achieve your desired results. Although I agree that some supplements might not be necessary to include in your program, others could be beneficial to many individuals no matter what their fitness goals are.

Not a Substitute for Proper Nutrition

Before I go any further, I want to note that supplementation is simply an addition to your diet and exercise regime. These are not meant to replace a well-balanced whole-food diet; they are meant to be used in conjunction.

Most of the nutrients we need are already being produced by our own bodies to a certain extent, as well as existing in foods we eat daily. Some essential nutrients such as protein, creatine, and branched-chain amino acids (BCAAs) are naturally produced in the body and can be found in meat products, including (but not limited to) red meat, fish, and ground turkey. These amounts are just large enough to support daily functioning, but may not be produced in large enough quantities to aid in dramatic physique enhancements. If you are looking to take your physique to the next level, supplementation might be just what you need.

Which Ones Should I Use?

Here are the top five supplements (in my opinion, and that of many top professionals) you could add to your exercise and diet program.

1. Branched-chain amino acids (BCAAs): BCAAs are essential nutrients that help the body slow down protein and muscle breakdown, which can aid in preventing muscle fatigue during intense workouts. It works by stimulating the building of protein in muscles, which in turn helps prevent muscle breakdown. I would not recommend using BCAAs when trying to gain muscle hypertrophy (or size), as muscle breakdown is essential for muscle growth. Instead, try a pre-workout or caffeinated drink before your workout for extra energy.
2. Creatine: Creatine is an organic acid that is produced in the liver and helps supply energy to cells all over the body (especially muscle cells). People take creatine because it allows the body to produce more energy, and with more energy a person is able to increase the intensity of their workouts. Many athletes use creatine to improve their overall performance. It also helps aid in quicker muscle recovery after an intense workout.
3. Protein: Your muscles need protein grow and recover from muscle breakdown caused by exercise. You can get plenty of protein in your diet; however protein shakes are generally lower in calories than a high-protein meal. They are also portable and more convenient that carrying around whole-food meals (here are some ideas for making your own). Two widely used proteins are whey and casein. Whey is a fast-digesting protein that aids in muscle recovery and muscle growth. Casein is a slow-digesting protein that creates a longer-lasting supply of muscle-building nutrients. Many experts recommend taking a mixture of the two proteins to ensure a release of amino acids into the blood for as long as possible, therefore aiding in lean muscle gain as well as body fat decline.
4. Multi-vitamins: Multi-vitamins are essential to support the body’s everyday functioning. Your body needs a variety of complex nutrients for optimum efficiency and performance. Taking a high-potency multi-vitamin can ensure your body is getting those essential nutrients to support thousands of metabolic reactions. Here’s more information on the importance of a multi-vitamin for your health and fitness goals, including a list of the essential vitamins and minerals you need.
5. Fish oil: Fish oil tablets are the most efficient way to get the purest and most concentrated dose of Omega-3s into your diet. Omega-3s have been proven to improve blood circulation, which in turn will allow nutrients such as protein and carbohydrates to reach muscles. Omega-3s also help with maximizing metabolic rate, which in turn helps with fat loss.

Dietary supplements can have many health benefits as well as many performance-based benefits. If you are not concerned with taking supplements for their potential performance enhancements, you should at least be taking supplements such as multi-vitamins and fish oil tablets for your general health. They can be an easy addition to your diet and exercise regimen that may have huge effects on your overall health. Add supplements on an as-needed basis after conducting a needs analysis, and implement one at a time.

If you have additional questions or concerns about supplementation, please stop by and ask any Health Fitness Specialist at NIFS or contact our Registered Dietitian, Angie Mitchell for more information.

This blog was written by Darius Felix, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers, click here.

Grip strength is quite a conundrum in the fitness industry. It is so often called upon during training, yet grip-strength training itself can be overlooked.

Many people don’t even think to train grip strength, or they don’t think that grip training will benefit them. Have you ever had trouble opening a jar or a can? Have you ever dropped a bag of groceries while trying to carry in every single bag from your car (like I do every Saturday)? Now do you think grip training might benefit you?

How Can a Better Grip Help You?

Any activity that involves holding something is going to require grip strength to some degree. Here are a few activities that may or may not come to mind when you think grip strength.

• Golfing: When playing golf, every shot you take requires you to hold a club. When holding the club, it pays to have a tight grip. Why? When you hit the ball, there is a transfer of energy from your hands to the club, and from the club to the ball. To get all of the energy from your hands to the club and the ball, you need to allow for as little movement of the club as possible when striking the ball. Grip strength is required to minimize the movement of the club upon striking the ball.
• Carrying a suitcase: Whenever you carry anything, you need grip strength. This usually isn’t a concern when the item you are carrying is light, such as a book or a cup. However, an item like a jam-packed suitcase can really test your grip when you are running through the airport to catch your plane. And if you work grip strength exercises into your workout routine, you can catch that plane and make it to family Christmas on time!
• Picking up a heavy object: This one seems like common sense, right? That’s because it is. When lifting a heavy object, such as a piece of furniture, grip strength is what keeps that object from crashing to the ground. You may have very strong legs, arms, and back, but if your grip is too weak to hold the object, you can’t move it!

So how can you train your grip to be stronger and have more endurance? There are many different ways, and here are a few (for more exercises, see this article):

• Using a thicker bar: A larger object is harder to hold onto than a smaller object. Therefore, a thicker barbell will be harder to hold onto than a thinner barbell. You can incorporate a thicker bar into your normal weightlifting routine by substituting it into every exercise you would normally do with a regular bar. Don’t have access to a thick bar? You can create a thicker bar. All you need is a couple of towels. Just wrap them around the bar to the thickness you desire, and you’re ready to go! (CAUTION: Be careful and use a spotter when weightlifting. A new technique means you will need to take time to get used to it.)
• Plate pinches and flips: If you’re lucky, your gym will have bumper weight plates (and yes, we have plenty here at the NIFS Fitness Center!). These work great for either plate pinches or flips. In a plate pinch, you pick up a bumper plate between your thumb and your other four fingers, and you either stand still to go for time, or you can walk with them and try to go for distance. In a plate flip, you grip the plate in the same way as you would for a pinch, and you do a half flip, catching the side of the plate that was just facing the ground. (Again, use caution when doing these exercises. These plates can be heavy, and if the exercise is done incorrectly, somebody could get hurt.)
• Dead hangs: For this, all you need is a pull-up bar. From a pull-up position, just hang freely from the bar for as long as you can. This will test your grip strength endurance, which is very functional for things like carries and holds.

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

There comes a time when a story of struggle, strife, and success must be shared to remind others that you are never alone in your battle, and that achievement and happiness are closer than you may think. Katie Feltman has such a story.

I have had the privilege to work with Katie for many years now, and I can remember the first conversation we had out in the fitness center about where she was at the time, where she wanted to go, and how we could work together to get there. I felt her struggle instantly, but I also felt a great deal of determination, evident from the progress she had made before coming to see me. She wasn’t going to take this battle lying down anymore!

I asked Katie to talk about her journey with me so that I could share it with those who may be looking for that spark, that notion that nothing is impossible, but I’Mpossible! Join me in walking in Katie’s shoes as she shares some of her journey with us.

Conversation with Katie, Part I:

Tony: So, take me back about four years and tell me what was going on with you at that time.

Katie: I was living a very different life. A recent doctor’s visit had revealed I weighed 286 pounds, I was pre-diabetic, I had high blood pressure, my LDL cholesterol was high, and I had just found out I had to wear a Holter monitor to diagnose heart arrhythmias I was having. I had lower back pain from herniated discs that required an unhealthy amount of daily Advil to keep at bay (and along with my poor eating habits had created a wicked case of acid reflux that ultimately became an ulcer) and I slept poorly. For 37 years of age, I wasn’t doing okay. I was unhappy.

Tony: What were some of the major struggles you were dealing with?

Katie: Like most people, I had my share of stress sources; nothing extreme or unusual, but I had an ill mother, and a job that looking back now I realized had reached a point that made me miserable. But generally I had nothing going on outside of me that should have triggered the kind of profound lack of self-care I was engaging in on a regular basis.

“I coped with my stress by pushing my feelings inward and washing it all down with sugary processed foods and wine. I made no time to take care of myself.”

You’d think with the scary words the doctor was saying I would have walked out of there that day and taken charge of things right then. But change isn’t like that—not for me, at least. I was frustrated with how I felt, and I know this will sound superficial but it is true: I hated how I looked, which I didn’t realize then but now know was key to my struggle. Self-hate = no self care, and that was how I was living my life. I was living life in a muted capacity, and I lacked the motivation to do something about it—any of it.

Tony: Can you describe some of what you were feeling at that time?

Katie: I was demoralized and frustrated at what seemed like an impossible and insurmountable task—it was so daunting. Getting healthy, changing how I lived, and peeling pounds off. I wanted instant results from modest change. I’m an extrovert, and my social life at the time revolved heavily around eating out, going to bars, and generally going places where food and booze were the main reasons for being there multiple times per week. But there was a nagging voice in there that knew there was more out there for me—I just wanted to feel better, feel happy most of the time, cope better with the smaller, mundane stresses as well as major things, and sleep better.

Tony: How did these struggles and frustrations affect your life? What did you feel like before you decided to take your life back?

Katie: I felt unhappy, ashamed, and not in control of my own life, and generally was in a terrible place emotionally and physically. And if it hasn’t been stated clearly enough before, I felt like crap pretty much all the time and it wasn’t just physical—it was mental, too. I was in a fog much of the time. I didn’t handle even small stresses well, much less bigger things. I was just floating along with life rather than living the life I really wanted to live.

“I was just floating along with life rather than living the life I really wanted to live.”

READ PART 2 of this amazing story and learn what it took for Katie to make the critical changes that resulted in her being able to take her life back and overcome obesity and a lack of healthy habits and see measurable weight loss.*

*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.

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Okay, so maybe you’re not a morning person, and would much rather remain cozy in your queen-sized bed for several hours after waking up before finally finding the energy and motivation to make your way to the gym during the middle of the day. Maybe you’re the type of person who likes to take care of your priorities first during the day, and then only if left with enough time sneak in a late-afternoon or nighttime workout before ending your day.

Don’t get me wrong; if you are either of these individuals, I applaud you in every way for finding some time in your day to work out. However, a number of studies have researched the benefits of working out in the morning compared to working out midday or at night. Below I shine some light on those benefits that might encourage your brain and body to transition into working out at the crack of dawn.

The Question of Increased Metabolism

I’m sure a majority of us have heard at some point in our life that working out in the morning helps to boost our metabolism. Sure we can take a leap of faith and believe this theory to be true based on popular belief, but let’s actually take a look at the physiology side of things and expose whether this is true.

Metabolism is process by which your body converts the food you eat into energy. So in simple terms, the higher your metabolism is, the more calories you burn on a daily basis. Obviously, the more active you are during your workouts, the more calories you are going to burn. It is also important to remember that even if you are working out in the morning, your metabolism will not increase if you do not put forward the proper effort during your workout.

So as you might have just guessed, if you’re not a person who is full of energy and motivation during the morning hours, your workout performance may be hindered by these factors alone, which will limit your morning metabolism increase. Therefore, it is important to experiment with workout timing to see which time of the day will benefit you the most. So does working out in the morning help to increase your metabolism? Well, the answer is, “it depends on the individual.”

On the flip side, if you are a person who doesn’t mind working out in the morning, there are many reasons why this can help spike your metabolism. One of the first biological reasons working out in the morning can be effective is the increased levels of testosterone (especially in males) that happen first thing when you wake up. Overnight our bodies begin to increase their testosterone production. Because of this, our testosterone levels are highest upon awakening. As you may or may not know, testosterone is the hormone that promotes muscle growth. The more testosterone we have in our bodies while working out, the more efficient our bodies will be at muscle production. Taking advantage of this morning boost of testosterone can help build muscle more efficiently.

*Fact of the Day: For every 1 lb. of muscle you gain, your body will burn an extra 6 to 10 calories per day at rest. Gain 10 lbs. of muscle and you could be burning an extra 100 calories while at rest (Source: BuiltLean).

More Reasons to Work Out Early

Here are some additional reasons why you may want to work out in the morning:

• Easier to follow high-volume training systems: Working out in the morning before gym peak hours makes it easier for you to perform supersets/trisets without having to wait for the next guy to get done with his set on the machine you need.
• Leaves time for other priorities: Now that your workout is done and over with first thing in the morning, you have the rest of your day to complete other tasks.
• Increased energy levels during the day: Exercise has been proven to increase energy levels and focus throughout the day. By working out first thing in the morning, you are getting a head start on your day.
• You’ll be less likely to skip your workout: It can be easy to get distracted at various points of the day that might sabotage your workout (less motivation, fatigue, overdue school work). By working out first thing in the morning, when your mind has very few things to concentrate on just yet, you will be less likely to skip your workout later.

When trying to stick with an exercise routine that will get you great results, it’s not always about working harder. In fact, sometimes it’s more about working efficiently. Finding the optimal time for your workout can sometimes be difficult; however, considering all the benefits, a morning exercise routine might be just what you need!

NIFS fortunately makes it easy for members to participate in morning exercise with early opening hours and morning group fitness classes, so try one today!

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

Have you ever gone into the gym and jumped right into your workout, only to notice that it took a good 20 minutes to get into it? Or how about heading out for a run without any form of warming up, and you really don’t start to feel into your rhythm until halfway through?

I know that I have experienced both of these things, and I also know the value of warming up before you begin a workout! Warming up before you start has several benefits that I will talk about, as well as giving you a few good exercises to get yourself moving.

Why Warmups Are Important

Some key benefits to getting in a warmup before you begin to lift or do cardio exercise is that it is one of the most efficient ways to avoid an injury. You want to be sure to get all parts of the body moving to keep yourself from getting hurt. Also, warming up is important if you want to be sure to get the most out of your workout by moving efficiently and reaching your peak performance.

How to Warm Up

The warmup is the prep phase of your workout. This needs to include static and dynamic movements to get the body going. You also want to be sure to incorporate some corrective exercises and foam rolling to get the blood pumping, stretch the muscles out, and make your joints more limber. Getting blood moving through the body and to the muscles will help to increase your body temperature in preparation for movement. Stretching helps to also warm up the muscles and help with making your body more stable, mobile, and flexible. And you want to be more limber so that you are more mobile when beginning exercises and explosive movements.

You might be thinking, “Okay, so what does a good dynamic, all-around warmup look like?” Here are some things that you can include into your warmup (and which take maybe just 10 minutes):

• Toe-Touch Squats
• Glute Bridges
• Bird Dogs
• Inch Worms
• Pushups
• Planks (Side Planks)
• Lunge Reaches
• RDLs
• High Knees
• Butt Kicks
• Lateral Lunges
• Side Shuffles
• Frankensteins
• Knee Hugs
• Line Jumps
• Reverse Lunges
• Body-Weight Squats
• Mini Band Steps

Maybe it’s a time thing, or maybe you just don’t like to warm up, but I want to encourage you to get yourself moving in preparation for working out and see what a difference it makes. Ask one of our Health Fitness Instructors at NIFS to show you some good exercises and come in for a free fitness assessment to get started the right way!

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

Salutations, NIFS friends. Picture yourself running across the finish line or standing on the winner’s podium at a major marathon event, scoring a touchdown in the Super Bowl, or even finishing up your final set of EZ Bar preacher curls. (Wait, what was that?) Now that you are wondering what I am getting to here, I must say that all three of those events have something in common, and that is the accompaniment of music.

Do music and fitness go hand in hand, or is the connection overdramatized in television and movies? One thing I know for certain is that when I work out, my music motivates me to sometimes give another rep or stick to my plan, when otherwise I could just as easily pack it in and go home. Here I would like to explore the undeniable links between fitness and music.

The Connection Between Music and Work

Although fitness, as we know it, is a relatively new industry, music and song have been intermingled with work (physical labor) since long before recorded history. There have been articles and studies such as “Let's Get Physical: The Psychology of Effective Workout Music” in the Scientific American online magazine which reiterate that music played in the workplace and workout place contributes to a more productive environment. 

This question has even made its way to the world’s stage, where individuals are prohibited from using personal music devices while participating in Olympic events because it has been shown to provide an “athletic edge” over non-music-listening competition. In essence, working out at the gym isn’t much different than many manual labor jobs, so it would make sense that the same benefits of music to workers and laborers would affect people who work out. Hard, driving beats in the music almost illicit our caveman/cavewoman mentality… beat the drum fast, work fast (Jabr, 2013).

Relaxing Effects

Music can also have a second effect on fitness. Many times it is used as a way to relax and meditate. Soothing ocean sounds make for enough peace and serenity to almost transport you 1,000 miles away to a sunny beach. An example of this type of music takes place in yoga class. The movements of yoga are slow and steady, yet precise. Calming music allows the mind to connect with the body, creating a relaxing atmosphere.

There is the dilemma; not every person wants to “head-bang” to heavy metal at 6 a.m., and not every person wants to take a 30-minute siesta to the sound of trickling water from a creek when their final set is about to go down. In fact, some people prefer that it be completely quiet, because it may be the only time of the day that they get away from the various noises and commotions that accompany day-to-day life in the big city. That’s precisely why the Sony Walkman was introduced in 1979 (and the modern MP3 version, of course); a milestone in human achievement. These devices are great for the music aspect, but not as great for communication and human interaction.

What Music Gives You Motivation for Workouts?

What music gets you pumped or soothes your soul? I know what is on my Top 10 playlist, and it consists of plenty of variety (but always starts and ends with something from the Rocky soundtrack). There are others, of course, but all in all, it’s what drives and motivates me to work out. 

NIFS, not surprisingly, has music in nearly every group fitness class, and in the free-weight room. In adherence to the idea that “not everyone wants to hear your Mega Mix Tape Vol. 2,” the fitness center is limited to personal listening devices only. In the comments, please share what music you are listening to right now to help you get through your reps and sets, or even your day.

Rejoice and Evolve,

Thomas Livengood

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

NIFS 2nd Annual Powerlifting Competition happened November 14 in front of a packed house filled with excited onlookers, friends and family of the athletes, and “heavy metal” enthusiasts. The event doubled in size in one year’s time, with competitors from all over the state as well as some of our strongest NIFS members!

The fitness center floor was transformed into a makeshift coliseum so all could witness the battles that took place on those power racks and platforms. One could easily learn a great deal about the art of powerlifting, but I witnessed some rather big life lessons on display that were just as powerful as our two champions!

1. Success Favors the Prepared

From the athletes to the support team, success in this event was determined by the level of preparedness and not leaving anything to chance. Preparing for that day resulted in personal records and championships for the athletes and a smooth order of events for the support team. And although the training was difficult and time consuming, putting everything you have into the preparation for anything that you want to achieve is a surefire way to accomplish what you seek.

2. Dynamite Comes in Small Packages

The 2015 Female overall champion weighed in at 124 pounds and pulled 300 pounds off the floor! Now that’s a small package with a HUGE detonation! Although many challenges in your life will be bigger than you, it is possible to overcome them no matter the size of your resources; just keep pulling.

3. Sportsmanship Is ALIVE

Unfortunately, hardly a week goes by that we do not witness an act of disrespect and lack of sportsmanship in some arena of sport in the media. Some are worse than others, of course, but it sometimes can be hard to believe that athletes are competing solely for the thrill and reward of the competition itself. I was reminded at this event that sportsmanship does live on, and it was so inspiring to see athletes support and motivate their fellow competitors. Being more excited about someone’s accomplishments than your own is contagious, and it’s an overall victory for those involved.

4. Failure Breeds Success

I have always been a strong believer that failure does breed success, and that sometimes you win and other times you learn. Seeing an athlete fail to complete a lift, almost immediately learn from any mistake that occurred in the preceding lift, and step up and knock out the next one is the truest example of this philosophy. Learning from a mistake, correcting what needs to be corrected, and having the heart to try again is true success.

5. The Bigger the Dream, the Better the Team

NIFS’s first attempt at hosting a powerlifting event was a modest, yet very successful venture that set the tone for future competitions. Due to its success, the event doubled in size and challenges in providing a quality event. Having likeminded and supportive people involved in planning, staging, and putting on an event like this makes those challenges shrink. The staff and volunteers who showed up that Saturday and worked tirelessly is what has allowed the success of this event. And I can’t help but realize that everyday, our lives, is an event; and it takes a strong support team to be successful. We can’t do it on our own! Be sure to thank those that make your everyday events a success!

I know I speak for the rest of the team, NIFS, and the community when I say we are already counting down the days to next year’s big event! Keep your eyes and ears open for the details!

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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.

At times you may hear somebody at the gym or fitness center saying, “I don’t want to look like a bodybuilder,” or “I don’t want to be a powerlifter.” That’s great! That person knows their goals and also what they want to avoid. However, don’t let your specific goals cause you to have myth-generated fears of certain exercises.

Extreme Lifting Programs

Just take a second to think about what exactly a bodybuilder or a powerlifter has to do in order to earn his or her title. A bodybuilder must train with heavy weights, high intensity, and a whole lot of volume (reps and sets). Not only is the training extremely specific to what they do, but they have to do it for years to even be considered an amateur! I haven’t even mentioned a bodybuilder’s diet. Bodybuilders can consume 8,000 to 9,000 calories per day to gain muscle the way that they do!

A powerlifter’s training is just as specific to their sport. They train with very heavy weights and high intensity, but lower volume. A powerlifter pushes his or her body to an extreme level by slowly loading more and more weight into the program over time. A powerlifter can also consume upwards of 7,000 to 8,000 calories per day in order to fuel his or her body to perform at such a high, strenuous level.

All in all, extreme athletes such as professional bodybuilders and powerlifters follow very intense and specific programs that have gotten them to the level they are at today. What does that mean for the normal gym-goer? It means that there should be no fear of looking like a bodybuilder or a powerlifter unless you are following that specific style of program or eating that amount of food.

The Benefits of Lifting Weights

So far, I have given you reasons why you shouldn’t avoid weightlifting, but now I will give you specific reasons why you should be lifting weights.

• Strengthening bone: Lifting weights can add bone density, which will really pay off in later years, possibly saving you from injuries and expensive surgeries.
• Adding stability: When weight training, you are forced to recruit stabilizing muscles. These will become stronger and allow you to perform physical functions more efficiently.
• Boosting your metabolism: That’s right; lifting weights burns calories! You will be burning calories during a weightlifting session, but also afterwards. Your metabolism can get a positive effect from weight training, causing you to burn more calories throughout your day*.
• Increasing Fat Free Mass (FFM): Weight training will help to build muscle, which is included in FFM. So, if you do it correctly, you can effectively burn fat and gain muscle through weight training*. Sounds like a win-win to me!
• Increasing functionality: So when your friend says “Hey, can you help me move into my new house this weekend?” you don’t have to dread saying yes! If you have grown accustomed to lifting weights, you will be well prepared for events like moving furniture, yard work, and rearranging all your stuff in the attic* (just like you’ve been meaning to do for the past five years).

So, if weightlifting isn’t for you, I want to encourage you to go into the gym and try a session of weight training. If you’re brand new to weightlifting and need some help, a Health Fitness Specialist like me is always waiting here at NIFS to help you get started.

*Individual results vary and are not guaranteed.

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

Group exercise classes can be a good way to get in shape and have fun while at the gym. They are designed to allow participants to attend without prior experience. They offer a full warmup, full workout, and cool-down in a variety of settings and styles. However, sometimes trying a new class can be daunting or scary.

You may feel scared to try a new class because you feel inexperienced. You may believe that you can’t keep up with the “regulars.” In turn, these feelings can lead to you missing out on fun and exciting workouts. But I want you to know this: Any good instructor is prepared to teach all levels of participants. Not everybody in the class is at the same level. Some people may be new like you! So trust me when I say that you can try new classes, and you can get a great workout. You may leave the class feeling more confident. So give new group training classes a try to discover whether you like them, rather than never giving them a chance. Here are three classes that you can try now!

Of course, trying a new class is easier said than done. So here are some tips that you can use when you are trying a new group exercises class.

1. Read the Description

All gyms have descriptions of the group exercise classes. They are short summaries of the focus of the class. The difficulty level should also be noted in each description. However, most classes invite all levels to join. The location of the class, the time it starts, and the name of the instructor should also be stated. You can always ask a gym employee questions if you need more information.

2. Arrive Early

You do not have to arrive very early, but arriving about 5 to 10 minutes early will you give you plenty of time to locate the class. Most instructors arrive early as well, in order to advise participants on equipment needed. So being there before class starts gives you time to set up your equipment.

3. Introduce Yourself

As mentioned above, the name of the instructor should be included in the description of that class. Once you have located the class, find the instructor and introduce yourself. This is the time to inform the instructor that this is your first time participating and ask whether they have any advice or instructions for you. Instructors are always happy to help!

4. Find a Good Spot

Even though it is your first time attending, that doesn’t mean you have to be in the back. You want to find an area where you can see and hear the instructor. Even though the front is the perfect spot for that, the middle area will work just fine. You will be able to see and hear, but you won’t feel like you are on display for the rest of the class.

5. Start Slow

Most group exercise classes will have a warmup. During that time, get a feel for how hard you want to work. Since you are new to the class, start slow. The instructors will demonstrate different levels of work for each exercise. Level 1 may be a good place to start. Once you feel comfortable, you can then try to increase the intensity slowly throughout This will help you last longer as well as keep you safe from injury.

6. Have Fun!

The last thing for you to do to enjoy your workout is to have fun! Don’t worry about what others around you think. You are all there for the same reason, and that is to work out, feel good, and have fun.

If you are looking for more information about the group exercise classes offered here at NIFS, see our group fitness schedule. You can also download our free app, which provides the group exercise schedule as well.

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

Not long ago, we posted a blog entitled “Where Do ‘They’ Come Up with These Exercise Names?” in which I discussed some of the more bizarrely named exercises and provided a little background for each. Here I’d like to extend that process and discuss Personal Trainer Lingo 101 (aka “Where Do ‘They’ Come Up with These Exercise Names? Part 2). We have all heard fitness center lingo for workouts such as Pyramid Sets, AMRAPS, Supersets, and so on, but what do they mean? Some of them make sense; others, not so much. Enjoy!

Pyramid Set

A pyramid set has absolutely nothing to do with building a stone structure in Egypt, but the method’s format does look similar to that of a pyramid when diagramed out. The pyramid set is a routine that is made of several rounds in which the reps decrease and weight increases each round until you reach the fewest reps you are attempting. Typically you would perform 10, 9, 8, 7, etc. until you reach one repetition. This is common practice for someone who wants a good workout without too much thinking. 

When you have completed your pyramid set, you can complete the workout by doing a “reverse pyramid set” by increasing reps per set and decreasing weight until you reach the original starting point. 

AMRAP

AMRAP is an acronym for “As Many Reps/Rounds as Possible.” This is meant to be a one-set-only bout in which maximal effort is given until exhaustion. Once your AMRAP is over (whether you are using time or effort as your end point), you will need to rest before attempting the same lift again. Many people like to do an AMRAP at the end of a workout to squeeze the last drops of energy out of their workout. 

As a funny side note, I like to think that if I were to give all my “might” on any particular exercise, I would therefore no longer have any “might” left and would need to take a nap to recover. The point is, even if you give all your effort, your body and mind probably won’t let you get that far before they shut down and you need to recover. As a challenge, Cara Hartman from NIFS shows a perfect example of this in her NIFS video blog series called Cara’s Weekend Challenge. 

Supersets

A superset sounds pretty fantastic! It is quite a handy technique that involves two complementary exercises working back to back in order to decrease rest time, promote calorie burning, and help keep your workout flowing smoothly. NIFS Intern Morgan Richardson adds, “For an awesome leg workout, I like to perform deadlifts followed by a round of plyometric box jumps.” Another example would be following your triceps extensions with biceps curls (or vice versa). You could say that would be “two tickets to the gun show,” but we will have to save that for the next installment of Personal Trainer Lingo 101.

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There are so many terms, phrases, and gym lingo that we hear every day. Some are pretty obvious; others make us wonder what the trainers were thinking when they came up with the names and concepts. One thing we do know for sure is that it is a lot of fun to talk about them and sometimes poke a little fun. Fitness is a serious matter, but that doesn’t mean we can’t have fun doing it!

If you have any Personal Training Lingo 101 questions, please post them in the comments section below. We would love to discuss them (maybe you can even stump the trainer!). 

Until next time, Rejoice and Evolve,

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