NIFS Healthy Living Blog

The holidays are known as a time of temptation, bustling around, and busy schedules. It’s part of what makes me love the holiday season so much. Despite the cheerful feelings in the air, many times when we get busy, nutritious foods and regular exercise are the first things to go!

I can definitely relate to feeling the holiday rush and not knowing where or when to fit in my healthy lifestyle. I also know that with a little pre-planning and a conscious effort put into my food and exercise routine, I feel much happier overall and I am able to enjoy fun holiday events even more! Whether you are attending holiday parties, working long hours, or enjoying your child’s holiday performance, it’s still important to make time for health.

Here are my six tips for staying healthy during the busy holiday season.

1. Schedule the Appointment

At the end of the weekend, I like to take out my planner and write down my workouts where I have time available (in ink!). This allows me to know ahead of time I have an appointment. And just as if I were meeting with someone for business, I don’t want to miss it or be late. Looking at my time day by day, and sometimes hour by hour, makes the busy schedule seem a lot more manageable and allows me to find empty time pockets that I can fill if necessary.

2. Make It a Tradition

A couple of years ago, I signed up for my first Thanksgiving morning run and it was a blast! There were tons of crazy costumes, families, and runners of all experience levels participating. The atmosphere was so happy and inviting! Having the race to look forward to kept me on task for the month of November, as I knew I needed to stay in shape to complete the race and feel good the rest of the day. I enjoyed the race so much that I have signed up for a race every year since, and now I am getting my family involved!

3. Cook in Batches

Make batches of healthy meals and snacks at the beginning of the week so you aren't tempted by holiday treats at all times. I make this a habit even when it’s not the holiday season. It could be as simple as roasting extra veggies, cooking extra chicken or fish to throw on salads, or making sure all of your produce is clean and cut so you can grab and go at any time. Holiday treats are part of the season, so enjoy them, but don’t shape your entire holiday diet around them.

4. Combine Workout with Work

I know how it feels to have a big exam coming up that consumes every thought in my head, or extra work that needs to be completed away from the office. Having things like this on my mind have made me feel guilty about taking the time out of my schedule to get some physical activity in. Luckily, I have found a way to squeeze in some extra work while getting my exercise in. Read your notes while riding a stationary bike, running on the treadmill, or using the elliptical. It may not be your preferred mode of activity, but it is still movement. Combining the two things on your to-do list will hopefully give you a little break in your schedule so you can spend your spare time celebrating rather than at the gym.

5. Pack Your Bag

Preparing for the next day the night before helps me stay focused and not miss any appointments I may have coming up, and that includes my workout appointment with myself! I pack my entire bag the night before so I can get up early to work out before my day starts or hit the gym right after work—if you are lucky, squeeze it in during lunch! No matter what, your bag will be packed and ready to go, leaving you with no excuses.

6. Find a Workout Buddy

Having a partner in crime for any activity makes it more enjoyable, and the same is true with working out! Another option is to attend a group class. Meeting the others in the group will help hold you accountable for showing up each day. They will help motivate you during the workout, too!

If you need some extra motivation, NIFS offers Group Training classes throughout the week to keep you on track during the holidays!

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.

Charter member Candy Lander talks about her favorite things about NIFS. Watch Video.

Charter member Rick Hurst talks about his favorite activities at NIFS and what has kept him coming back for 25 years. Click here to watch his video.

Jeff Powers has been a NIFS member for 25 years. What keeps him coming back to NIFS and motivated to keep working out?  Click here to watch his video.

Ready to give NIFS a try? We offer a 14-day free trial membership. No commitment and no strings attached. Click here to get started today!

NIFS Indianapolis is celebrating our 25^th anniversary throughout the month of November by highlighting some of our Charter Members that have been around since the beginning. These members have participated in countless group fitness classes, training programs, have lifted more weight over the years than we can keep track of and have logged many miles on our cardio equipment. 

We want to give a HUGE thanks to these members who have really been with us through it all. To do that, we are highlighting these charter members by learning more about their stories and what keeps them coming back to NIFS.

First up, we have Pat Marshall, who became a loyal NIFS member on November 14, 1988.  Thanks for all of your hard work and dedication Pat!

What keeps you motivated to have a healthy lifestyle?

• I have a history of diabetes on my mother’s side and a history of heart disease on my father’s side. I also think weight control is extremely important.

What is your favorite program/favorite instructor/favorite piece of equipment?

• I love Body Pump and Cycle
• The Ellipticals
• The Spin bikes
• The indoor track

How has your fitness routine changed throughout the years?

When I first joined NIFS I did so because of the indoor track. I liked to use that for my walking.  Then NIFS got the new Elliptical machines and stair master so I started using those more.  Then the group fitness was added in so I started attending classes.  Now I seem to be going back more to the cycle.

Anything else you would like to add?

NIFS is a top notch facility! It’s very clean—the locker rooms and fitness center offer a lot of variety of classes.

The timing of the classes is really good because people can do it before work or after work.

The location is great as well.

Basically the keep up over the years has been great, as well as addition of new equipment.

I also love the hours that you open early and stay open late.

This blog was written by Tara Rochford, NIFS Membership Manager, Group Fitness Instructor and author of Treble in the Kitchen. Meet all of our NIFS Bloggers.

Because we have all had a moment of “horror” at the gym, in honor of Halloween we thought it would be fun to reach out to our members and staff to compile a list of the most frightening scenarios that have actually happened to us at the gym.

What's my fitness horror story?  
After a 13 day hiatus from all BODYPUMP™ due to my honeymoon I thought I would be fine jumping right back into class with the normal weight on my barbell.  My new husband and I were active on the trip as we went hiking nearly every day and walked everywhere, but I we didn’t do any weight lifting.  I felt fine during the BODYPUMP™ class, but boy was I in poor shape the 4 DAYS after!  That is the MOST sore my entire body has ever been!

Now for some more frightening fitness stories from members and NIFS staff:

“I decided to run a half marathon without a single day of training and ran the entire distance in under 2:30. I could not walk for 2 weeks!!! Literally!!”

“During my first triathlon I made the mistake of only bringing one water bottle to the race. Within the first few minutes of the bike I dropped it and had no water for the rest of my ride leaving me extremely dehydrated for the run!” –Stephanie Kaiser, NIFS staff

“I trained hard for a trail marathon, my first marathon, eat right, got rest, was ready to go except……near mile 4 my foot/ankle twisted and I broke my 5th (outside) metatarsal, I had broken that foot when I was younger so I knew immediately, BUT I trained hard not just to run for 45 min.  I tightened my shoe, hit all the ice cold creeks I could to “ice” the foot, and finished the marathon in just over 5 hours. Thanks to my friend Sarah I got thru (and she could drive me home).” Kris Simpson, NIFS staff

“Over a year ago I attended my third CrossFit class in where I performed the workout “Angie”. Less than a week later, and one week before my 30th birthday, I was in the ER being treated for Rhabdomyolosis a condition in which the muscle breaks down so much it enters the blood stream and can cause kidney failure among other consequences. Luckily my kidneys weren’t damage but I did “enjoy” a hefty hospital bill.  From time to time I still deal with pain in my arms and  the anxiety that I might have it again!” Penny Pohlmann NIFS Corporate Fitness Staff

“Do members that workout in their underwear count?  I mean, I find it pretty horrific.”

“I joined a fun game of ultimate Frisbee while volunteering at a children’s summer camp. Unable to hold back my competitiveness, I tumbled over 3 children while sprinting and diving for the Frisbee. Needless to say, I didn’t catch the Frisbee and I fractured my ankle in the process!”

“I decided to try out a move I saw on “Biggest Loser” where you jump up onto an upside-down BOSU. I had pretty solid landings for the first few I tried, so I started to get cocky, and then fell off and twisted my knee. I wasn’t able to do cardio for about 2 weeks!” Michelle Meadows, NIFS Corporate Fitness staff

“In September 2009 I attended my very first spinning class. It was a great class, though I had no idea how to do most of the things we did, and indeed it was the very first time I had ever been on anything that resembled a bike in any way. I was 50 years old at the time and could barely walk up a flight of stairs, I was about 60 pounds heavier than I am currently. I DID make it to the end of the 60 minute class though my eyes were focused on the clock. As painful as the class was, the real pain was to come the next day, and for the 3 following days. It took my body close to a week to recover from that very first spinning class, though I was already hooked and went back :)”

“I trained like crazy for the ½ Flying Pig Marathon in Cincinnati. OH.  I did a great job preparing for the hills on treadmills because we had a very cold, wet and snowy winter.  Little did I know, you can’t really simulate going DOWN hills on a treadmill. It took 3-4 miles to climb this huge hill, but we were down to sea-level within 1 mile.  Needless to say, my quads were burning so bad that I had to us the handicapped restroom at work all week because I couldn’t get up from the seat without a handle…fun-fun!!  LOL!” Anne Murphy, NIFS Corporate Fitness staff

“A member was running a marathon, and at about mile 10 or so, nature #2 called. To make matters worse, this part of the course was through a residential community. Being an avid runner, they found a large neighborhood sign and took care of business. Funny enough, they went on to finish the race with a near PR.”

“I was teaching a group fitness class at a corporate site, and in the middle of class my shorts ripped at the seam while doing squats. Not wanting to disrupt class, I carefully angled my exercises and finished the last half.” Doug Trefun, NIFS Corporate Fitness staff

“I have to put inserts in my running shoes, and doing so I take out the padded insert that comes with the shoe.  I went to a triathlon with my shoes packed in my bag and wore flip flops to the race.  I took the shoes out at the race site and noticed the insoles were not in the shoes.  There were in my shoes at my sister’s where I stayed.  I had to wear the shoes with no insole and it felt like I was barefoot! After 4.5 miles my foot hurt and I was later diagnosed with a stress fracture.”  Kris Simpson, NIFS staff

“I was performing step-ups on stairs, without shoes.  I landed wrong and broke my foot.  I couldn’t do lower body exercises for over six months!”

“Like forgetting your shower towel and only discovering after your work out and when you are supposed to be at work in 45 min.? (Also,  I was carpooling with Mike and was dropped off,  so going home to shower wasn’t an option)  AHHHH the horror…. Drying off with the hand towels provided by Wellpoint at the sink is less then idea…. BUT I got a work out in!“
 
“I did water aerobics at Gold’s Gym and I thought this would be the easiest workout in the world, well I was fooled. I was the youngest person in the pull and slowest. We had to do a figure eight running up to the top of the pool and all the older (elder) classmates were on their way back to the other side and I was still near the starting point. I felt like I was in a dream running as fast as I could but not moving anywhere. I was totally exhausted after that one hour of water aerobics. “


“I went to an offsite exercise class and was trying to challenge myself.  When it was time to do this one particular drill over half the class left out to walk laps outside because it was hard for some to do. Well, I decided to do it and it ended with me running into the wall and in the emergency room with a broken finger. Needless to say that finger will never be the same.”

“When in Denver I decided to start getting fit I walked to work did ok going to work it was 12 miles, going home I was almost crawling by the time I got there my feel and knees were dying, I am over weight, I was limping the next 4 or 5 days and had blisters on the balls of my feet. ouch.”

Now it’s your turn:
What is one of YOUR fitness horror stories? Share it here!

This blog was written by Tara Rochford, NIFS Membership Manager, Group Fitness Instructor and author of Treble in the Kitchen. Meet all of our NIFS Bloggers.

I had a great conversation with one of you Warriors
about the fact that challenges of “change” are not found only in the kitchen and in the gym. A huge challenge can come from your social circle, friends and family. It’s a common issue with recovering alcoholics, when their so-called friends liked them better when they were a drunk. The same dynamic can happen to someone who is trying to lose weight and be strong, fit, healthy and happy. Unfortunately, some people in your inner circle can be big players in sabotaging your success (cue the Beastie Boys).

Why Your Friends Might Not Want You to Be Healthy

There are many reasons why someone might take this stance and aid in your backslide into unhealthy behaviors. I think the biggest one is that they are not happy with themselves, and it hurts them to see someone improve, so they react negatively to your improvement. Maybe it’s a quick insult, or they minimize what you have accomplished simply to bring you back down to where they are and how they feel.  

My recommendations here are limited because there is just one: Build a better inner circle! Be involved with likeminded people and ditch those who are not. This may sound harsh, but consider it happy or unhappy, healthy or diseased, life or death.

The Drawbacks of Being Seen as a Fitness Expert

Another challenge of success is that now everybody considers you to be the expert, and all they wish to talk about is nutrition and exercise. Some people relish this. If that is you, fantastic. Inspire millions. For some, it is a battle everyday to stay focused and on track, and discussing it all the time could bring some pretty emotional stuff to the forefront that could result in some negative behavior.

I feel that, like everything else, this has to be in balance. It’s great that family and friends see you as someone who can help, but if your improvement plan is still in progress, you may not be in the place to offer advice and solutions over and over again without some backlash. If you are that person who has reached the point of feeling comfortable talking to others about your progress and the steps that got you there, you have to keep your focus on others in balance with the focus on yourself.

How to Deal with People Who Want Fitness Advice

My wife, a professional massage therapist, had a very good way to deter people from constantly talking about aches and pains. When someone would mention what the ailment was (after finding out that she was a therapist), she would simply say “I would see someone about that.” That was her way of balancing the conversation. Here are a few ways to help you balance your conversations:

• Say “Thank you for noticing all of my hard work. What have you done today to better yourself?”
• Change the subject.
• Remove yourself from a conversation that makes you uncomfortable.
• Be choosy about the events you attend.
• Have a support system in place.
• Journal.
• Give them my card (just kidding, but I do have extras).

Be safe out there and keep a lookout for the sabotage. It could be closer than you think.

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

You know (and love) your NIFS staff members. We greet you when you first walk into the facility, we guide you through your workouts, we correct your technique, and we push you to your limit. We are always there during your workout, but I bet that many of you wonder when we work out. You probably wonder if we ever push ourselves with the same crazy exercises that we put you through.

Well, there is no longer any need for you to wonder.

The NIFS staff completed the 2013 Summer Showdown: Partner 100s workout, and boy was it a sight to see!

A group of NIFS staff representing the Fitness Center, Membership, Group Fitness, and even the interns got together and partnered up for this summer workout challenge.

It was hard work, and although we were sweaty and tired once it was all over, we truly enjoyed the challenge.

Now you know that when we are telling you to push harder, squat deeper, or do just one more rep…we have been there. We know it’s hard work, but we also know that you can do it!

Day 1 of six-week summer showdown @NIFSIndy #yikes!

— stephaniecastera (@stephcastera) July 9, 2013

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

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

Tara Takes on the Reformer

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

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

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

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

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

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

A Challenging but Rewarding Workout

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

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

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

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