NIFS Healthy Living Blog

What is DEKA?

From the creators of the Spartan Race, DEKA is the ultimate test of strength, endurance, and grit. Known as the "Decathlon of Functional Fitness," DEKA is quickly gaining popularity in the fitness community.

The word "DEKA" comes from the Greek term meaning "ten," representing the ten zones of the competition. It’s inspired by the ancient Greek decathlon, which tested overall athleticism. However, what sets DEKA apart from other functional fitness competitions is its accessibility for every skill level. Before fitness became synonymous with bodybuilding, protein shakes, and Pilates classes, it was simply a means of "survival." People engaged in fundamental movements like lifting, carrying, pushing, pulling, jumping, climbing, as well as rowing, skiing, and cycling. DEKA integrates these primal movements into its design, making it a great option if you’re looking for a new competition to train for.

DEKA Format and Zone Sequence

The DEKA competition consists of 10 zones, which progressively increase in difficulty, focusing on full-body movements towards the end.

• ZONE 1: 30 RAM Alt Reverse Lunges
• ZONE 2: 500M Row
• ZONE 3: 20 Box Jumps/Step Overs
• ZONE 4: 25 Med Ball Sit-Up Throws
• ZONE 5: 500M Ski Erg
• ZONE 6: 100M Farmer’s Carry
• ZONE 7: 25C Air Bike
• ZONE 8: 20 Dead Ball Wall Overs
• ZONE 9: 100M Tank Push/Pull
• ZONE 10: 20 RAM Burpees

These zones are based on fundamental functional movements, making them easy to learn without requiring extensive instruction. Whether you’re looking to improve endurance, learn new movements, test your athleticism, or simply get moving, our DEKA classes at NIFS are the perfect fit for you!

Starting school can be exciting and overwhelming. Whether it is meeting new people, trying to manage a demanding class schedule, handling new responsibilities, or facing academic pressure, balancing everything can seem challenging. Many students also want to focus on their personal fitness goals but struggle to find time to manage with everything else going on. However, finding a balance between academics and health can be extremely beneficial for you, both physically and mentally. Here are some tips on how to manage both your academics and fitness goals. 

Prioritize Your Schedule

This is a key point when creating that balance between academics and fitness. Start off by planning your class schedule with your free time, and implement time for both your study hours and exercise. Use a planner or calendar to track your commitments, blocking off time for classes, studying, and your workouts. Prioritizing your exercise time should be as important as a class or meeting, treating it as a non-negotiable to hold yourself accountable.

Optimize Your Workouts

Your workouts do not have to be hours on end at the gym, especially if you are already pressed for time in your schedule. Focus on short, effective workouts, such as a 30-minute high-intensity interval training (HIIT), a 2–3-mile run, or a heavy lifting day with low rest time intervals. Consider your workout type when deciding your workout space, such as your local gym, dorm room, or the outdoors.

Combine Studying and Fitness

Using stationary bikes or treadmills can also be a great exercise to be able to study, take notes, and listen to recorded lectures, or audiobooks. Try to find ways to implement studying time with different exercises so you don't have to sacrifice any studying time.

Fitness Classes and Social Time

Most colleges offer a wide variety of fitness classes, such as here at NIFS! These classes can range anywhere from 30 minutes to an hour, giving you some direction if you are unsure of what to do. This is also a great opportunity to meet new people and create new relationships and open new doors to things you may not have known beforehand.

Adjust Accordingly

Your schedule will change as the year goes on, so you want to make sure you can be flexible with it and make adjustments as you see fit. Consistency is key, don't let a few hiccups in your schedule take away from your motivation to stay on track.

Balancing your academics and fitness may initially be challenging, but once you start to create that consistency, you will notice a significant improvement in your overall health and lifestyle. Learning how to do this early on will help you achieve a much healthier, well-balanced lifestyle that you can follow all through college.

This summer just got 10x hotter with new and exciting group fitness classes for NIFS Fitness Center members! We are kicking off June with the addition of LIFTOFF and Girls Just Wanna Have Fun to our group fitness schedule. Coached by me, Kennedy, these classes are designed to engage members, introduce functional strength training, and more importantly bring you closer to your fitness goals. Let’s take a closer look at how these are formatted so you can have a better understanding of what to expect when you attend.

LIFTOFF: a strength and conditioning class designed to boost athleticism! The goal of this class is to improve speed, power, plyometrics, and mobility. It is the perfect complement for runners, bikers, rec league athletes, and anyone looking to improve their athletic abilities!

Formatted with plenty of variety, you can expect the same class structure each day with differing workouts. One day may consist of explosive lifts developing power, while day two might focus on sprints and speed training. By attending both offerings each week you will incorporate a good variety into your routine.

Mark your calendar for Mondays and Wednesdays at 9:00am (EST) to boost your athleticism with LIFTOFF!

Girls Just Wanna Have Fun: a functional, female-focused strength class designed to introduce you to weightlifting, improving form, and teaching proper body mechanics all while building strength in a FUN and INVITING atmosphere.

This class will give you more of a personal training feel but in a group setting. You can expect to have the support of others to build your confidence in the gym and in your abilities to lift weights in the gym.

Block your schedule on Tuesdays and Thursdays at 9:00am (EST) to spend an hour with your own girl gang in the gym!

Members have access to all our group fitness classes, if you are not a member and want to try group fitness try out our FREE Tabata in the Park offerings at White River State Park just behind the NCAA. Offered all summer long on Tuesdays and Thursdays at noon! Follow us on social media for updates on these offerings as they are weather permitting!

As a full-time student, balancing your studies, work, and health can be difficult. I have found one of the best ways to relieve stress, stay healthy, and feel good overall is through working out. For as long as I can remember, I have enjoyed working out—not just for my physical health, but my mental health as well. It has always been a way for me to work through my emotions, good or bad, and it always makes me feel better in the end, even if the workout is difficult.

An Outlet for Movement and Mindfulness

NIFS has been my go-to gym since starting college in 2021. Whether l am lifting weights or participating in group fitness classes, moving my body has always helped take my mind off of things when I need to clear my head and relax. NIFS has allowed me to have multiple outlets for movement all in one place with its variety of equipment and classes ranging from things that work my body, like our Zumba class, to relax my mind, like our yoga classes.

Social Benefits

NIFS has also been a place where I have met some amazing people. It’s a wonderful place to be social and work with like-minded people who push you to be your best even when you do not feel like it. It has been a great community that I have found myself and others thriving in. There is a mix of both students and regular gym-goers from the community that promotes all kinds of different interactions. In fact, some of my favorite people I have met are not even students and have even helped me outside of the gym.

Overall, NIFS has been extremely beneficial to me as a full-time, working student. It allows me to balance my studies and work with my mental and physical health. The community and environment are healthy and promote people to be their best selves. I couldn’t imagine being a student and not having NIFS as my outlet.

This blog was written by Sydney Poindexter, NIFS Membership Specialist. To learn more about the NIFS bloggers, click here.

Knowing the importance of exercise and maintaining a healthy lifestyle is always positive progress to becoming your best self, but getting your family and friends on board with this commitment can be a challenging task. If you want to encourage your loved ones to incorporate exercise into their daily routines, here are some tips and strategies to help you motivate them.

• Lead by example: Setting a positive example is the most powerful way to inspire others. Demonstrate your commitment to a healthy lifestyle by consistently engaging in exercise and making nutritious choices. They may be more inclined to follow suit after seeing your dedication to working on yourself and your lifestyle.
• Make it fun: Other people might see exercise as a chore; however, it can be an enjoyable activity. Encourage your family and friends to participate in activities they genuinely enjoy, whether it's dancing, hiking, playing a sport, or even trying out new fitness classes together. Fun makes fitness sustainable!
• Set realistic goals: Help your loved ones establish achievable fitness goals. Whether it’s running a certain distance, losing a specific amount of weight, or improving overall health, having clear objectives can motivate them to stay on track.
• Create a supportive environment: Foster an environment that encourages exercise. Create a home gym space, stock up on healthy snacks, and incorporate active outings into your social plans. Surrounding your loved ones with opportunities for fitness makes it more likely they'll join in.
• Educate and share information: Share articles, videos, and success stories related to fitness and its benefits. Knowledge can empower your loved ones to make informed decisions about their health. Offer to answer questions and provide guidance when needed.
• Be flexible: Recognize that everyone's fitness journey is unique. Be open to adapting to their preferences and schedules. Encourage them to find a routine that works for them rather than imposing your own.
• Hold each other accountable: Partner up with family and friends for workouts. Exercising together provides motivation because you're less likely to skip a session if someone is counting on you. Consider friendly fitness challenges or competitions to keep things interesting.
• Celebrate achievements and use incentives: Celebrate their milestones, no matter how small. Whether it's completing a week of consistent workouts or reaching a fitness goal, acknowledging their achievements reinforces their commitment. You can use incentives like a post-workout treat, a movie night, or a small reward for reaching specific goals to act as short-term motivators.

It’s important to always remember that the journey toward a healthier lifestyle is personal and unique for everyone. Your role is to provide support, encouragement, and a positive environment. Ultimately, the decision to embrace exercise and a healthier lifestyle lies with your loved ones, but your influence can be a powerful catalyst for positive change. By using these strategies, you can help them take those crucial first steps toward a happier, healthier life.

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

Let’s be real. We aren’t always motivated to work out, and sometimes it’s hard to find that motivation. It’s even harder to find motivation when you don’t even enjoy exercise. It’s important to learn why getting active is so important, and it all starts with changing your mindset about it.

So Why Exercise in the First Place?

There are hundreds of good reasons why it’s important to stay active, but here are a few reasons that you might not know of.

• Exercise charges you up. Thirty minutes or more of vigorous exercise releases endorphins to the brain, giving you energy and an intense natural high. This can help you have more energy for your everyday activities and keeps you going.
  
• Exercise can help your positivity. Studies show that exercise is a great way to help manage depression. It not only releases endorphins, but it also helps clear your mind of stress, confusion, and worry
• Exercise can help with your social life. Exercising with others who are going to the gym for Group Fitness classes can be a great way to meet new people and help each other stay motivated.
• Exercise helps you sleep. Working the body and clearing the brain ensures a good night’s sleep. It can help regulate problematic sleeping patterns.

Switch Your Mindset

The biggest key to staying motivated with exercise is trying to switch your mindset. If you really dislike the idea of exercise, you need to switch the way that you’re thinking, or you’ll never get up and get active. Start to think of exercise as “being active” or “feeling healthy.” A great way to start is to increase the overall amount of movement and activity in your day. For example, you can start by walking 10,000 steps per day. You also don’t have to work out in a gym. Of course, gyms are useful and have a lot of equipment, but some days you can go outdoors or ride a bike. You can also try yoga or dancing as another method to stay active. At NIFS, we offer a variety of different Group Fitness classes to fit your needs and wants, so you are never bored or tied down to one form of exercise.

Small Steps

Sometimes you just have to take small steps to keep motivated. For instance, laying out your workout clothes or packing your gym bag the night before can remove several barriers in the number of decisions you need to make the next day. Or you can even have your gym bag in your car ready for the next day! You can also give yourself achievement awards, such as your favorite drink or new workout shoes. Use it as your motivation to get your workout done so that you can reward yourself with something you enjoy. Maybe you can even try a lunchtime workout. This will allow you to mix it up with some outside lunchtime training, and it can be an awesome way to experience natural light in your workout. Consider taking a brisk walk around the block or doing a quick HIIT workout before you go back to work.

Find What Works for You

The key is to really find what works for you. What might work for someone else might not be the right fit for you. Your health is your journey, and sometimes you must personalize it to make it worth it. Continue to try new things until you make your workout routine a habit. Remember that it’s okay to take rest days. But always get back up and fight the next day.

This blog was written by Emily Lesich, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

With the new school year upon us, it’s time to start thinking about “back to school” fitness. Summer was a time for adventure, vacation, trying new foods, and so much more. Although all that stuff is fun, it can get us out of a routine. As a newly graduated college student, I know how much a routine helped me stay on track for my classes. One thing I always included was exercise. Having consistent workouts is the first step toward a disciplined life.

Studies show that working out consistently actually helps you stay with your schedule. When you plan specific times to exercise, you become more committed, and you can track your progress. When you see that you can stick to a workout schedule and are successful at it, you can start to change your view on other tasks in your life. When one area of your life becomes more manageable, it is easier to do the same with other aspects of your life.

Now you might be asking yourself, “Where do I even start?” Here are a couple of easy steps to making sure you create a workout routine that is a perfect fit for your schedule.

1. Make fitness a priority: If fitness is important for you, you need to make time for it. Your health should always be your number-one priority. And as a wise person once said, “If you don’t make time for your health, you will make time for your illness." If working out is not one of your top priorities, it will not happen. If you really want to get the most out of it, you need to prioritize it.
   
2. Be realistic: The key is to consistently do your best. Make sure you don’t sign up for too much. If you keep missing classes or training sessions because your schedule is too crazy, you’re going to get really discouraged when you don’t see the results you want. When starting a workout routine, start small. At NIFS we offer free classes to members throughout the week at different times (see the schedule here). This is a great way to get started, especially if you don’t know exactly where to start.
   
3. Make goals: Making goals is one of the best ways to start your workout routine. If you know what you are working toward, you’re going to work harder to get it. Make sure these goals are SMART. This means that they are Specific, Measurable, Attainable, Realistic, and Time-bound. This will help you track your progress and really see successful results.
   
4. Time it right: Make sure you go to the gym at a time that is good for you. If you have a lot of morning classes, go in the afternoon or evening or vice versa. If you're more of a morning person, make sure you get up early in the morning and work out. If you know you have a lot of schoolwork, only work out for 30 minutes. When it comes to timing everything, make sure you come up with a good plan and discern when is the best time for you.
   
5. Short workouts count, too: Everyone is busy and sometimes crazy schedules are what stop people from working out. People think that they need to train for 60 to 90 minutes straight or else they won’t see any results. Research shows that 10 to 15 minutes of training can be beneficial for people throughout the day. So, if you want to, you could do a quick 10-minute workout four times a day and you would have completed a 40-minute workout!
   
6. Come prepared: Make it a habit to pack a gym bag before you go to classes or work. This way you can go straight to the gym without any additional trips that can get you sidetracked.
   
7. Get in more daily fitness: You can get in easy workouts by just doing everyday things. For example, you can take the stairs instead of the elevator, or walk instead of taking the bus. These seem simple, but they add up over the course of the week. A study from The Ohio State University found that you can burn around 20% more calories by just altering your walking pace instead of keeping a consistent speed. You can even make sure you’re active over the weekend. Go for a walk, go for a bike ride, go hiking, or even play a game of baseball.
   
8. Be accountable, but reasonable: Some days are going to be harder than others, and you’re just trying to tackle it all. There are going to be many days where you don’t honestly have the time or energy to work out, and that’s okay! When those days happen, allow yourself to miss. But make sure you get moving the next day. Although you don’t want to create the habit of not working out, give yourself room to be human.
   

Working out does not have to be a scary or daunting thing. Make the most out of it and make it yours! Trying to balance school and fitness can be a lot, but it’s totally doable. Whether you are a student or parent of a student, do your best and keep pushing toward your goals!

This blog was written by Emily Lesich, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

Have you ever started an exercise program and for whatever reason were not able to stick with it? There are many reasons that you may not be able to stick with an exercise program. It might be too hard, and you are not able to maintain the amount of work that is required. Maybe your workouts take too much time, and you are not able to fit it into your schedule. Or maybe you are not seeing the results you want. Whatever the reason that you were not able to find sustainability within your exercise program, there is always a solution. The best way I have found to find sustainability in exercise is to figure out your goals, then pick your programming, and lastly find consistency in your exercise.

Figure Out Your Goals

If you are just starting your fitness journey, choose SMART goals. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-based. Whether your goals are for weight loss, strength, endurance, or overall well-being, make sure that you are choosing goals that follow the SMART principle. In my opinion, the most import part of your goal is that it is Achievable. If you are not setting realistic goals for yourself, you will never be satisfied, and will be more likely to give up in the long run. If you do make long-term goals, make sure you are setting short-term goals that help you reach those long-term goals. Think of your short-term goals as rest stops on your way to your final destination.

Pick a Program

After you determine your fitness goals, the next step is to find a program that fits those goals. The best way to do this is to find a certified fitness professional to help you. There are plenty of online options, but the safest option is to find a trusted trainer that you can meet with in person. A trainer that you can meet with in person will enable you to get a program that fits your needs the best.

Lastly, one of the most important aspects of picking programming is finding what you enjoy. If you do not enjoy what you are doing, you will not stick with it for the long haul. That could mean finding a group atmosphere or a personal trainer who can keep you accountable. Whatever it is, if you enjoy it, you are more likely to return.

Stick with the Program

The worst thing you can do for yourself is to be a “program hopper.” A program hopper is someone who starts a new program and runs it for a few weeks, then switches programs. There are variety of reasons you might want to hop around from program to program. However, you will not get anything out of the program if you do not finish it. Results do not come overnight. Fitness is not short-term. Your physical fitness and health are something that you will be working on for the rest of your life. So if you are not seeing the results you want, as fast as you want, chances are you need to be patient and trust the process. If you can trust your coach or trainer, be patient and run the system all the way through.

Finding a program that you enjoy is by far the easiest way to stick with the program. Just like with anything in life, if you do not enjoy what you are doing, you are less likely to return. There are a wide variety of routes you can go in the fitness industry, including large group classes, small group personal training, and personal training. Any of these routes can be effective if it works for you!

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Finding sustainability in your exercise program is not very complicated. However, it will be challenging at first if you are venturing into something new. To find a program that works for you, first figure out your goals. Then pick a program that matches your goals the best. If you can match your preferences to a trainer, group, or program, you will be set up for success in the long run. For guidance on finding the right program for you, contact the NIFS track desk at any time to talk to a licensed professional today to help you get started!

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

With the world now instantly accessible through technology, it’s easy to understand why a growing number of people expect things to be done in a shorter amount of time. Like many others, I’m a big fan of things that are fast and effective, and that includes my workouts. High-intensity circuit training does just that by providing an effective and convenient way to increase exercise results in less time.

Whether you’re a career-driven adult or hardworking student, you’re probably a time-conscious person, so it may not be realistic to devote half of your week to aerobic and strength training separately. To really hammer this home, let’s do the math:

ACSM’s standard guidelines for aerobic training recommend 75–150 minutes a week of exercise, depending on the intensity. Let’s say you do 30 minutes of moderately intense cardio 4 days per week. That’s 120 minutes. Now let’s add strength training. Typically done 2–3 days each week, strength training should hit each major muscle group in 2–4 sets with 8–12 repetitions per set. Depending on the muscle group, this could take you 45–90 minutes. Average that out to about 60 minutes, 3 days a week. That’s 180 minutes. 180 + 120 = 300 minutes of time spent in the gym. 300! That’s as impractical as it is exhausting. Honestly, I’m tired just from doing the math on that.

With HICT, you’re combining both traditional training methods into one complete, high-energy workout that you’ll leave with a muscle and endorphin pump. Plus, you’ll be in and out of the door in less than an hour. What more could you ask for?

Benefits of High-Intensity Circuit Training

The concept of high-intensity circuit training is simple. By increasing the intensity of exercises that elevate the heart rate and limiting rest time, HICT can prompt greater gains in a shorter amount of time. In several studies, it’s been proven that the benefits of this type of training surpass those of the traditional protocols of aerobic and strength training. Let’s start with fat loss.

If you’re looking to lose excess body fat, tone up, or lean out, this type of training is the ticket. The strength training component accelerates the amount of fat burned during the workout. When this is paired with little rest between sets, the aerobic and metabolic benefits skyrocket, with results lasting up to 72 hours after the session. Even more interesting, the combination of high-intensity aerobic activity and resistance training may have a greater impact on subcutaneous fat loss. This is the type of fat that is troublesome for some people around their waistline, hips, and other areas.

Another significant benefit is the fact that HICT elicits the same if not greater gains in VO2 max, or peak oxygen uptake, when compared to traditional steady-state cardiovascular exercise. With the exercise volume substantially lower, high-intensity circuit training easily stands up to its traditional counterpart in improving cardiopulmonary health.

Other benefits of HICT include

• Improved strength across all major muscle groups
• Increased stability and movement efficiency
• Lowered stress levels
• Improved mental health
• Increased adaptability to regressions and progressions of exercises
• Saving time during the week that would have otherwise been spent on traditional programs

Sample HICT Program

Strength exercises for this type of program should be in an order of opposing muscle groups. For example, an upper-body station would be followed by a lower-body station. This allows the individual to have alternating rest and work throughout the circuit. On the same note, a highly intense aerobic exercise should be followed by an exercise with a low to moderate intensity. An example of this would be burpees followed by a stationary plank. If this is executed correctly, you should successfully complete these exercises at fast and intense pace with minimal rest. A typical format for a HICT session is as follows:

• 9–12 exercise stations
• 15–20 repetitions or 30 seconds of work
• 30 seconds or less of rest time
• 2–3 sets/rounds

What’s Next?

Not all programs are created equal, and traditional workouts are still the most effective methods if you want to specifically improve your strength and power or aerobic endurance. However, if you are looking for a new and exciting type of workout that helps you burn fat and build muscle in a short amount of time, HICT is worth a try! Our newest class at NIFS, Triple Threat, uses this type of format across three different areas of fitness: cardio, strength, and power. Join in on the class and start your journey to better health!

This blog was written by Jessica Phelps, BS, ACE CPT, Health Coach. To learn more about the NIFS bloggers, click here.

Sources: https://www.acsm.org/docs/default-source/files-for-resource-library/high-intensity-interval-training.pdf
https://journals.lww.com/acsm-healthfitness/fulltext/2013/05000/high_intensity_circuit_training_using_body_weight_.5.aspx

Picture this: It’s the last 10 minutes of your favorite group fitness class on the NIFS Fitness Center’s basketball court. You have already completed dozens of repetitions of strength-training exercises and now it’s time for a cardio finisher. You are sweating, tired, and ready to be done, but you keep going. You are so close… it’s the final 5, 4, 3, 2, and 1 seconds of cardio, and you made it. Wow, you feel exhausted, but accomplished. Your body is tired, but mentally you are at ease. Why does exercise make your mind feel so good?

Mental Health Benefits of Group Exercise

Exercise has many perks that are relevant to daily life, but focusing on mental health, exercise has loads of benefits.

• Exercise increases the blood supply to your brain. More blood means more oxygen and more nutrients.
• Exercise works as a distraction. When you’re working out and pushing yourself, the things that usually occupy your mind to make you anxious are not the main focus.
• Exercise helps you sleep. Pushing yourself daily in a workout can help you regulate your sleep cycle.
• Exercise reduces tension. Moving your body in a workout can help relieve the tension built up from stress.
• Exercise boosts your overall energy. Yes, working out makes you tired, but it also releases endorphins that boost your mood, memory, and energy level.

Getting Started with Group Fitness

Now that you know some of the benefits of exercise, how can you get started on improving your mental health with group fitness?

If you do not regularly attend group fitness classes, start slow. Set a target of one or two classes to attend a week. It’s important not to push yourself too hard by trying to attend a class every day of one week, causing you to be burnt out or unmotivated to go the next week. The main objective for you is to set an attainable goal for several classes to attend weekly and then gradually increase your weekly participation once you are comfortable.

Don’t be afraid to mix up the formats. At this point, any exercise led by our instructors will be good for you. Try out formats that you have never tried before, or even try a format you have enjoyed in the past with a new instructor. Mix it up!

The key to success within group fitness is to find formats that you enjoy with instructors that you look forward to going to. After all, attending a class that you dread is not going to be beneficial for your mental health. The more consistent you get with your workout attendance, the more constant the benefits will be.  

Group Fitness at NIFS

Come join us in our group fitness community. NIFS has a wide variety of group fitness offerings, so you are sure to find a class to boost your mood, increase your energy, and improve your mental health.

This blog was written by Payton Gross, Group Fitness Coordinator and Barre Above Instructor. Learn more about the NIFS bloggers here.