NIFS Healthy Living Blog

School is in session and the six weeks of training for the NIFS Summer Showdown are complete! Participants completed a workout of “partner 100s” at the beginning of the program for time. Each pair trained with a NIFS Health and Fitness Specialist to get better at the exercises required to complete the partner 100 Summer Showdown workout. After six weeks of intense training, plenty of sweat, and just plain hard work, the teams completed the Summer Showdown workout a second time to see how their times decreased. There are no winners or losers in the Summer Showdown. Each pair competed to beat their own time…and succeeded!

Alicia Peters is in the spotlight as she shares her experience of what it was really like to train for the Summer Showdown as she prepared for her upcoming wedding!

NAME: Alicia Peters

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I am 26, live and work in the Indianapolis area, and like to stay fit! I particularly enjoy participating in group classes at NIFS.

NIFS PROGRAM YOU PARTICIPATED IN:

Summer Showdown

WHY DID YOU JOIN THIS PROGRAM?

I was encouraged to join the program by Stephanie, who is one of my favorite staff members! I always get a good workout when I participate on her program teams. The timing was perfect because I am getting married in September and the extra motivation to get to the gym for class was helpful during these months leading up to the wedding.

SOMETHING YOU HAVE ENJOYED:

My fiancé was my partner for the Summer Showdown program, so this was something fun for
us to do together!

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I was surprised by how challenging some of the exercises were—especially the ropes/cones and the inverted TRX rows!

FAVORITE EXERCISE FROM ONE OF THE WORKOUTS?

I like the TRX suspended push-up.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR THE SUMMER SHOWDOWN?

I’ve noticed that my arms are a little more toned*!

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

Getting up at 5am for the gym is NEVER easy, but where there’s a will there’s a way!

HOW DO YOU STAY MOTIVATED?

I feel better physically and also feel more confident when I exercise.

ANY OTHER THOUGHTS YOU WISH TO SHARE:

Thank you for offering these great programs!

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

Click here to learn more about upcoming NIFS programs including our most popular holiday program Maintain Not Gain! Coming in November.

BOSU Conditioning has been around for a decade now at NIFS. During this time, I have been fortunate to have had the opportunity to lead thousands of classes. With sizes ranging from 3 to 18, from 18 to 80 years of age —including athletes, non-athletes, former athletes, and new athletes—BOSU has the ability to make every exercise harder or easier so that it complements all fitness levels and everyone can enjoy it.

I have also embraced many of the BOSU philosophies that make BOSU a total body and cerebral mind challenge in my own workouts as well as with my training clients to enhance their overall fitness experience. These philosophies include balance, symmetry, and flow.

In the book The Art of War, Sun Tzu states that without struggle there is no progress. This statement can be used today with our training methods. Being within your comfort zone constantly allows the body to plateau. While it may seem challenging, being outside of your comfort zone will allow your body and mind to learn and eventually master new movement patterns. With your body constantly learning new movements, plateaus become less relevant and we see overall fitness growth.

BOSU is a tool that we use to create a fitness atmosphere where the body and mind are constantly challenged. You have the ability to reach new potential; give BOSU a try and  experience a new challenge today! Find a class on the group fitness schedule and attend this week for a new fitness challenge!

This blog was written by Health and Fitness Specialist and BOSU Conditioning instructor Thomas Livengood. Meet the NIFS bloggers.

The annual co-ed NIFS Triathlon Training Program is complete and participants have successfully completed the first triathlons of the season. The participants never cease to amaze all of us here at NIFS. Working hard during the six weeks of training to perfect swimming technique, practice biking on the road, decrease running time, and create smooth transitions between events pays off every year for these athletes. We love hearing from our participants and giving them the limelight, which is why we are showcasing one of our Triathlon Training participants in this blog post.

We are featuring Zach Smith, an avid runner turned triathlete who has an amazing story that is sure to inspire anyone to get out and try his or her first TRI. Take it away, Zach!

NAME: Zach Smith

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

In 2011, I was in Boulder, Colorado, for work and decided to start running to get back in shape thanks in part to my co-worker at the time (who was an avid runner) and the beautiful mountain view. Once I was back in Indy, I just never stopped running. I participated in my first Mini Marathon in 2012. I got connected with NIFS in 2013 through the Mini Training Program and decided I would commit to the six-week Triathlon Training after the Mini was over. Currently, I am a full-time employee at IUPUI, working in the Math Department as Student Services Assistant, and am a part-time graduate student pursuing my Master of Public Affairs (MPA) in Policy Analysis through the Indiana University School of Public and Environmental Affairs (SPEA).

NIFS PROGRAMS YOU PARTICIPATED IN: Triathlon Training Program

WHY DID YOU JOIN THIS PROGRAM?

I think anyone who is an avid runner, swimmer, or bicyclist has thought at least once about participating in a triathlon. As a runner, I naturally was ready to take my competitive nature to the next level by conquering a triathlon. However, I had no idea where to begin or how to train for such an event. I saw the “Ready to TRI?” posters at NIFS during the 2013 Mini Training Program and knew that it was exactly what I needed to do to prepare for my first event.

SOMETHING YOU HAVE ENJOYED:

I really enjoyed working with Kris Simpson and Stephanie (Greer) Kaiser at NIFS during this program. Being in a smaller training group, we were able to receive more individual attention during the training and that was extremely helpful. Kris and Steph really knew lots of training and race-day tips, which helped make my first event go smoothly.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

I think for everyone who never swam competitively, the swimming portion of the triathlon can be the most daunting of the three parts. I consider myself an average swimmer and did not swim competitively, but I really enjoyed the swimming training we did on Tuesday nights and my own personal swim training on Fridays. Swimming is such a great exercise and I think most people discount it.

FAVORITE ASPECT OF TRAINING (BIKING, SWIMMING, RUNNING, FAVORITE MEMORY)?

I really enjoyed the biking/running training that we did at Eagle Creek Park. It is such a different feeling biking for 30 to 40 minutes and then getting off and immediately starting to run for 1 to 2 miles. Another plus to training at Eagle Creek was the fact it was where I participated in my first Sprint Triathlon, so I definitely felt more comfortable knowing how the race would be set up beforehand.

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRIATHLON TRAINING?

I think one accomplishment to note that I achieved during the training would have been giving the training participants on road bikes a run for their money on my hybrid bike. I was keeping up with them and sometimes surpassing them on our training rides through the hilly road course of Eagle Creek Park. This definitely set my mind at ease that I would do just fine on race day with my hybrid.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

In spite of all the swim training I did, swimming in the open water was way different than swimming in the pool. Kris had warned us that there is no “etiquette” out in the water during the race, so I knew people would brush into me and I would brush into others, but it was hard to simulate that in the pool (even though we all would swim next to each other in one pool lane at the same time). My biggest tip is to try and do some open-water swimming prior to your event so you are used to not seeing the bottom and feel comfortable racing in it. I know I had to get my bearings at first during the event and managed just fine in the end, but I know more experience with open-water swimming would have helped me.

HOW DO YOU STAY MOTIVATED?

I am like most people (very busy), so it is very easy to allow working out to fall lower on the priority list. However, I have found that having personal goals and something to prepare or strive toward really helps me stay on track. I just signed up for my first full marathon in November (the Indy Monumental), so that is driving me to keep my fitness in tip-top shape throughout the summer and into fall!

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

I truly recommend NIFS Triathlon Training to anyone who wants to learn how to train the right way and be ready come race day. I know I am glad I did!

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.

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

Taking any class for the first time can be terribly intimidating. You aren’t quite sure where to start, where to stand, what equipment you’ll need, if you are fit enough, and so on. What was supposed to be an energizing and stress-relieving workout session is now giving you a nervous stomachache! Here are a few easy steps to ease you into your first class.

1. Introduce Yourself to the Instructor

Introduce yourself to the instructor and let him or her know it is your first class. In most cases, the instructor will probably recognize that you are new and take the first steps. But sometimes as instructors, we can get distracted. The instructor will be able to tell you exactly what equipment you will need and what to expect. Your instructor is key to making the class a success. If he knows it is your first class, he will be sure to cue extra options (both higher and lower intensity) to make sure you can work out at whatever fitness level you are currently at.

2. Meet Your Fellow Fitness Participants

Introduce yourself to someone standing next to you. Group fitness participants are generally by nature social people. The idea of running solo on a treadmill is not our idea of fun, but working out with others, being pushed and motivated by the music and the people around you? Absolutely! Your fellow classmates will have valuable information on how to handle the class, and probably the instructor. They will fill you in on all of the details the instructor left out—like how the day after your first BODYPUMP™ class, your thighs cry a little when you try to walk up the stairs! (Don’t worry, that goes away after the first few classes. You get stronger quickly!) Remember, they had a Day 1 at one point, too, and have stuck with it, so they have the inside track.

3. Try Three to Five Group Fitness Sessions

Try a class three to five times before deciding whether it’s for you. Each group fitness class has its own skill set and its own learning curve. Go in prepared to learn and try something new. For example, if you are taking a cardio class set to music (such as BODYCOMBAT™ or Step), you will have to learn the moves first before you can really rock out. To get the most out of strength-based classes (such as BODYPUMP™, Boot Camp, or other circuit style classes), you will need to learn where you are strength-wise so you can correctly choose your weight selections. These things take time and experimentation. Allow yourself the time to learn the moves ana, or Step), you will have to learn the moves first before you can rd assess your strengths before deciding whether the class is for you.

That’s it! Three easy steps and you are on your way to becoming a group fitness rock star! Check out the Group Fitness Schedule and pick a class to attend this week. Follow these three steps and soon you’ll be as confident as the other members of the class. Then one day, someone will introduce themselves to you as a new participant and you’ll have the opportunity to pay it forward!

This blog was written by Tasha Nichols, Group Fitness Manager and Program Coordinator at NIFS and a Les Mills US National Trainer. Meet our NIFS bloggers.

The thought of completing a triathlon had been on my mind for many years before I completed my first last summer. Being a competitive distance runner for many years and having no issues riding a bicycle, this seemed like the next natural race for me to try.

The problem was that I was (arguably still am) not a swimmer! Don’t get me wrong. I could be in a pool and splash around and not drown, but swimming continuous laps using various swim strokes and drills is not my strong point athletically speaking. I should also mention that I was the only kid in my cabin at summer camp in middle school that had to wear the yellow wristband for the pool, which indicated that I could not go into the deep end based on the performance in the swim test.

Nevertheless, this was something that was on my personal bucket list and a friend finally convinced me to sign up for my first race, telling me that the swim was not that bad and that I would be fine. With some practice and a lot of help from Kris Simpson, I was able to get through my first triathlon and overcome my fear of not being able to complete the swim portion of the race.

Lessons Learned from the First Triathlon

As for the race itself, I learned a lot from it! The most important thing that I learned is to bring two water bottles. Obviously, I knew the importance of staying hydrated during the race. I just didn’t consider losing the water bottle along the way. I dropped mine after only a few miles on the bike, which caused me to have no fluid for the ride. When I came back to the transition area, I realized I didn’t have any extra there, either. Needless to say, I was pretty dehydrated going into the run.

I also learned that swimming in open water is way different than swimming in the pool. Kris told me this would be the case, and even took me out to some open water before the race to prepare me, but it took the race itself to give me a real understanding of open-water swimming. I now feel very confident about my ability to complete the swim portion of the race and know what I need to work on in the pool to help me improve with that.

Overall, I didn’t treat the triathlon any differently than any other race that I have run in the past, with the exception of having no expectations as far as time goes, which took off a lot of pressure and allowed me to enjoy the experience. I ate my typical pre-race dinner and felt the same pre-race butterflies that I always have had before a race. I would suggest to anyone holding back on completing a triathlon to give it a try and put your hesitations aside.

Your Turn to Try a Triathlon!

Now that I have completed my first triathlon and learned a lot from my experience, I am excited to help other women on the journey to complete their first triathlon. At NIFS, we offer a women-only triathlon training program geared toward women completing the Go Girl Triathlon at Eagle Creek Park. This program will give you the confidence and the tools that you need to complete the race! Sign up for the 6^th Annual Go Girl Training Program! Reach out to Kris Simpson at ksimpson@nifs.org or Stephanie Kaiser at sgreer@nifs.org with any questions. Training starts June 18th but you can still get registered!

This blog was written by Stephanie Kaiser, NIFS certified Health Fitness Specialist. Meet our bloggers.

We are showcasing Ana Traversa, who joined NIFS just a short four months ago when she moved to Indy from New Jersey. She immediately joined the NIFS Mini Marathon Training Program and soon after volunteered to be a running group leader. We hope you enjoy reading about her experiences with the NIFS Mini Marathon Training Program and get some inspiration from this running machine!

NAME: Ana Traversa

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I’m basically a diehard runner. I ran my first race at 11. I was a 100m, 200m, and relay runner from 11 to 16 (ran a mean 13-second 100m), and then at 17 my gym teacher in school switched me to the mile. It took a whole year to train for what then seemed like an impossibly long distance to run.

Then life got in the way big time most of my life. I tried to keep up jogging through college and full-time jobs, but had trouble finding the time or the energy. I recovered my running in my late 30s and this time kept up a good, steady routine that included a lot of racing for a couple of years or so. Then life got in the way an even bigger time for a very destructive five-year period. It took nearly another five years to heal. And now it’s all back with a vengeance, and this time I’m NOT letting go.

NIFS PROGRAMS YOU PARTICIPATED IN (NIFS Mini Marathon Training Program):

This is my only NIFS program so far (I became a member only four months ago, when I moved to Indy from Jersey). I went from participant to co-lead a couple of weeks into the program.

WHY DID YOU JOIN THIS PROGRAM?

After a lot of 3, 4, 5, and 6-mile races and only a 10-mile race in the Bronx, I ran my first Half in Atlantic City last October. I was pretty satisfied with my performance at the time but needed to cut back on my training over the following two months in preparation for the move. In January I needed to retrace part of my training, and this time I decided to take a risk with group running—I didn’t think I could adjust to a steady, predictable pace.

SOMETHING YOU HAVE ENJOYED:

The promise of the shared run has paid off. It’s also been good to be responsible for the group’s run. If I had been only a participant rather than a co-lead, some Wednesdays I would have stayed home.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU:

The slow pace (2+ minutes/mile slower than my race pace) was also the right pace for my long runs. On my own, I’m primed for speed and wouldn’t have had the patience to sustain the much slower pace, especially early in the season. Now I can adjust my pace rather easily.

FAVORITE RUNNING ROUTE FROM ONE OF THE RUNS?

Up and down the canal. I really like it downtown. And I’m not bored by any repetitive running or exercise routine (except the treadmill), so if I had to run a full marathon just by running up and down the canal, I would. Heck, if I had to run a full marathon around the NIFS track, I think I would too. In fact, in the middle of the summer heat I probably will…

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR THE MINI?

I PR’ed in Carmel, and then again at the Mini last Saturday. I went from 2:14 in Atlantic City last October to 2:09 in Carmel to 2:05 at the Mini. And that’s not all—I just PR’ed in the 5K, the 10K, and the 15K as well. And I’ve just turned 50. AND my application to run the New York marathon next November has just been accepted, so I’m literally walking (read running) on air.

I believe it’s the combined result of (1) consistency, (2) the slower long runs on Wednesdays that built my endurance over time, and (3) the personalized runner-specific strength training routine that Adam Heavrin set up for me a couple of months ago. Adam will say it’s my accomplishment and he just does his job like anyone else would, but I could write a whole page on how this component (his expert guidance AND his support) has made a huge difference in every possible way—physically and psychologically.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY?

I can’t overemphasize the value of learning as much as possible about physiology, about running, and about nutrition. I haven’t encountered struggles this year—I’ve been on this path for over two years now. But one of the greatest struggles is fighting peer pressure. The non-runner has lots of difficulty understanding the passion for the activity, especially if it comes from a woman, especially if she is middle-age, especially if it means you need to keep a diet and a discipline that interferes with typically socializing behavior, etc., etc. Again, I could write volumes about how one needs to build strong arguments to fight the many stereotypes that surround this kind of activity. Indy is not that unfriendly in that regard—hey, over 1,100 of the Mini runners were women between 50 and 54. But in Jersey I had more trouble.

HOW DO YOU STAY MOTIVATED?

Ongoing fun and consistent progress at the physical activity that I’m most passionate about have provided all the motivation I need, and more.

I can say the same about my diet, which consists of only healthy foods with little to no cooking and next to no “dressing”—no empty calories there. My body doesn’t need any offending stuff anymore, and certainly no sugar for sugar’s sake. Even the healthy Wednesday Mini training snacks were sometimes a no-no. All the motivation I need to stay away from my old habits (three years ago I was 50 pounds heavier and couldn’t go up a flight of steps without panting) is the knowledge that my current diet is what allows me to continue running. And the mood, attitude, and confidence boost that I get from it all is golden.

ANY OTHER THOUGHTS YOU WISH TO SHARE: 

• Kudos to Steph and Angi as organizers!
• Now we need a full marathon training program!

Now is the time to sign up for next years Mini Marathon Training program at NIFS! Take advantage of our Early Bird special and save $ on this program by registering before June 30th! Learn More.

If you want to increase your fitness level, lose weight, become healthier, or say good-bye to any unwanted fat on your body, you have to work out with a plan. You have already done the hard part: you committed to becoming more fit and you got your butt to the gym, so make the most of your time and work out with a purpose.

Try Group Fitness Classes

This may be overwhelming to you. No worries! It is very simple and affordable. Try group fitness classes! They are highly energetic, effective, and motivating. All of NIFS’s classes are designed by fitness professionals, so you can trust they are safe and effective. Les Mills classes are backed by ongoing scientific research and are always being tested and proven to bring results—and bring results quickly. Let me say that again in case you missed it: scientifically based and proven to work!

Creating an Effective Group Fitness Workout Plan

Okay, so all that info is great, but how can you apply it? Easy! To create an effective workout plan for all-around fitness, you need to combine strength, cardio, and flexibility. Try one of the following plans:

Working out three days per week:

• Two strength classes (BODYPUMP™, Boot Camp)
• One cardio class (Tabata, Cycle/RPM™, Step)

Working out four to five days per week:

• Two to three strength classes (BODYPUMP™, Boot Camp)
• One to two cardio classes (Dance Fitness, Cycle/RPM™, Step)
• One mind-body class (Yoga, Pilates)

By smartly combining the different varieties of group fitness classes, you can create an effective workout plan that will get you the results you want without adding extra cost to your gym membership. Remember, each class will feature some strength, cardio, and flexibility, so use the class descriptions to get a feel for whether it will fall into a strength-based or cardio-based category.

Make sure to check out the NIFS Group Fitness Schedule to see which classes will fit your schedule and help you reach your goals.

Sign up for a free class pass today!

This blog was written by Tasha Nichols, former Les Mills US National Trainer.

Are you having trouble sticking to your fitness goals or reaching the destination that you set for your New Year’s resolution? Or maybe you just want to change things up because you’ve hit a fitness plateau. If either of these is the case, I’ve found that joining a group really gets results. I highly recommend joining a group with likeminded and motivated people who are trying to reach the same or similar goals.

Why Group Training?

Group training coaches can take your specific goals and incorporate them into your group training time, so even though you are in a group, your training is modified to your individual needs. A skilled coach can change intensities, reps, weights, and numbers of sets for each individual in the group depending on their goals and fitness levels. Although to an outsider it may look as if everyone is doing the same thing, the training is geared toward what each individual needs and wants to accomplish.

Find the Group Training Option That Fits You

Some group training options to consider are BOSU training, fitness groups or classes, team and intramural sports, or club leagues. There are groups and classes for all age groups, skill and fitness levels, and sports, including group training at NIFS. Make it FUN! Find what you enjoy to ensure that you stay active and motivated. If you were involved in team sports during high school or college, consider getting involved again. Once you are back in the swing of things, it will feel like you never stopped.

The Benefits of Group Training

The benefits of group training are many. Here are a few of the most important ones:

• Motivation: Teaming up with likeminded people who share your goal of losing weight, gaining strength, increasing performance, or competing in a physical event will push you to be your best. In group training, your skilled coach can push you to your highest level, plus your teammates will cheer you on to do your best. You will find when training with others that you are two times more capable than you thought you were!
• Accountability: Letting one person down is difficult, but it’s even harder to blow off several people who are looking to see you. That’s the power of group. A group holds you accountable in a way a trainer or coach can’t. How would you like a group to call you and check on you? Many find their fitness group their community that encourages and looks out for them. When I work with a group, I stress the fact that everyone has your back and you have to have their back as well. With that notion it continues to go round and round in a cycle and everyone always has ample support.
• Camaraderie: If you are not laughing—or at least smiling—while you are training, you are definitely doing something wrong. Training time is about laughter, competition, having fun, and joking around. Training is not always serious. I’m sure you all have heard the saying, “If you enjoy what you do, you will never work a day in your life.” Same thing goes for training!
• Human contact: Are you one of the many people who sit behind a computer all day and see only one or two people on your way to and from work? You weren’t built for that! A group can be a great way to get reconnected. There is something about being physically present with other people that cell phones and computers can’t replace. We all need a slap on the back for a job well done and some encouraging words. I’ve even seen new friendships formed over fitness.
• Performance: Research has proven that performance skyrockets when you train in a group. Groups will make you work harder and push yourself further. Performance is closely associated with motivation and accountability.
• Science: A vast amount of research indicates that group training and exercise will lead you to more benefits than you expect. It’s not just about enjoying time with others; there is a physiological response to working in a group. Endorphins are like a runners’ high and provide a good feeling. Studies show that endorphin levels increase substantially when exercising in a group. No matter what type of exercise, the endorphin hormones increase.

Over a decade ago, Professor Kevin Spink and the University of Saskatchewan conducted studies that showed a correlation between an individual’s sense of group-ness and cohesion within an exercise class and that person’s punctuality, workout level, and attendance. The group setting adds accountability and motivation.

You might be dead tired from getting your butt kicked at work all day, but as soon as you put your workout gear on and show up for group, all of the tiredness disappears. Your motivation and energy levels go through the roof. It’s science, people! It’s not just your coach getting in your face that gets you ready to go. It is the group that pushes you forward.

Put the Power of a Group to Work for You!

I strongly encourage you to find a group that fits your needs and begin reaping the numerous benefits! For more information on Small Group Training or our HIT classes at NIFS contact me today!

Written by Tony Maloney, NIFS Fitness Center Manager and Personal Trainer. Meet our blogging fitness specialists at the NIFS website.