Hey there, Fit Family! This is my second year coaching a team, and I have to say it has been just as exciting as the first. Team “No Judgment” has been working hard since week 1 with excellent attendance, high energy during workouts, and amazing attitudes. These characteristics fit right into the formula for success.

What excites me the most about my team is that they are driven to succeed and see real fat-loss results.

Inspired by Martin Rooney’s Metabolic Training

Martin Rooney said it best: “To be successful in life you must commit. If you freeze, you lose. There should be no halfway in anything you do.” Rooney is a fitness professional whose work focuses mainly on metabolic training, which relates to the idea of improving the work capacity of our cardiovascular system in a way that works more efficiently. I like to train this way because it helps you burn fat, build muscle, and improve stamina all at the same time! My team will tell you, it is challenging and requires a lot of hard work, but it’s also gratifying to complete each and every workout.

Another reason for training the metabolic system is that the majority of the exercises are dynamic and involve movement patterns that are common in our daily routine. An example would be the squat pattern because it mimics standing up from a chair or getting in and out of a car, which we all do on a regular basis.

The Fun Factor

Lastly, training the metabolic system should be hard, but it should also deliver a fun factor as well. You’re more likely to repeat a single workout when you leave the last workout having fun and feeling great about your accomplishments. So don’t forget, metabolic training is efficient and effective, and while it’s not easy, it can be fun!

Lastly, good luck to all other Slim-It to Win It teams as we have one week left. The finish line is near! Try your best to stay committed to your teams, your goals, and most importantly yourself!

Regardless of fitness level or goals, almost every member at NIFS could benefit from Group Training or enrolling in a NIFS program. I highly recommend taking the leap! If you are interested in trying a small group or HIT training session contact Tony Maloney today to get started!

This blog was written by Cara Hartman, NIFS Heath Fitness Instructor. Learn more about the NIFS bloggers.

As some of you may know, we have our Slim It to Win It competition going on here at NIFS. As a first-timer coaching a Slim It team, I am excited to share with you an interview from one of my team members, and details on how I train my team.

I have 12 members on my team and we call ourselves Em’s Sliminions, due to the fact that I love minions from the movie Despicable Me. Despite all of my team members not knowing one another from the beginning, they have become very close and developed a very good support system. I wanted my team to get to know each other since they will be stuck with each other for 10 weeks, so the first workout was partner exercises. They also had to share with the whole team their story of why they were there. The energy each one brings to the team is awe inspiring!

I design my workouts to keep them constantly moving at a high intensity and have little rest in between exercises, or metabolic training. The team shows up to the workouts pumped up and ready to sweat. Even when they see burpees on the board, they still keep faith!

Here are one of the team members’ thoughts about the Slim It competition and about NIFS.

NAME: Sally Mulvaney

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES: I’m 59 and want to lose weight. I’ve been at NIFS for almost a year and I love what NIFS has done for me. NIFS gave me confidence in myself and has made me stronger. I look forward to my workouts, even when they are hard. My goal is to lose about 40 more pounds.

NIFS PROGRAMS YOU PARTICIPATED IN: I participate in the weight-loss program two times a week, once a week with a personal trainer, and Mini Marathon Training.

WHY DID YOU JOIN THIS PROGRAM? I joined this program to change things up with my weight-loss journey. 

SOMETHING YOU HAVE ENJOYED: I have enjoyed working as a group and helping each other out. Sharing experiences of how the team does things that could help me out.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU: I learned that I can do things I thought I would never do again: lifting weights, running, and regular pushups.

FAVORITE EXERCISE FROM ONE OF THE WORKOUTS? The Cheetah and anything that focuses on the abdominals, but definitely not burpees!

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR SLIM IT TO WIN IT (OR DO YOU HOPE TO ACHIEVE)? I hope to lose about 10 pounds during this program and lose some inches on my whole body.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY? Some tips I learned were not to do the exercises too fast and to work the muscles thoroughly.

HOW DO YOU STAY MOTIVATED? I’ve already lost 45 pounds this past year and feel much better. Also, the fact that I could go off some of my medications with my weight loss keeps me motivated to lose more weight*.

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

ANY OTHER THOUGHTS YOU WISH TO SHARE: I feel like joining NIFS and their programs has been the best choice I have ever made. NIFS is a wonderful place to work out and learn about ways to improve my fitness.

Training with a group is a proven strategy for sticking with a workout routine and is more economical than one-on-one training. If you are interested in trying a small group or large group training session contact Tony Maloney today to get started!

This blog was written by Emily O'Rourke, NIFS Heath Fitness Instructor. Learn more about the NIFS bloggers.

For this second workout in the series we are going to be using a Kettlebell. Kettlebell training is becoming a hot new way to change up your workout and is great for women.

Kettlebells come in many sizes, when looking for weights right for you, think of using a lighter weight of 10lbs, that you will use to press off your chest or over your head. You will need a heavier weight of 20lbs or more for leg/full body moves. You do not need more than one of each size, as you can offset your moves (use one arm/move) which challenges you to stabilize your core.

Watch the video below and try the movements. Be sure to start with lower weights if you are new to strength training or are not familiar with the Kettlebell.

If you have just joined this series be sure to go back and read all the blogs. Including:

Getting Started

Foam Rolling and Increasing Your Range of Motion

Eat Right to Feel Right

Increasing Metabolism with Strenght Training (Band Workout)

Ready to get started with an exercise program designed for you? Schedule an appointment with Kris by contacting her at 317-274-3432 or email.

This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. To read more about Kris and NIFS bloggers click here.

Fit & Forty+ (Fabulous) Series— Increasing Your Metabolism with Strength Training

Loss of muscle and decrease in metabolism go hand in hand and seem to happen when we hit the big 4-0. Some sources claim that your metabolism can decrease by up to 5% every 10 years once you hit 40. That means you have to eat fewer and fewer calories every year just to maintain the same weight.

But what the heck IS your metabolism, anyway? It's the process by which your body uses the fuel and energy you eat and drink. Your body uses little cellular “furnaces” called mitochondria to burn that energy. Unfortunately, mitochondria in the cells tend to slow down or die with age or inactivity.

Another problem that can damage your metabolism is sarcopenia, a fancy word for muscle loss. Lots of stuff can cause sarcopenia, including extreme diets, a job that keeps you sedentary, too much long and slow cardio, and simply aging without doing any resistance exercise. In this part of my series I will focus on workouts that include strength training. These workouts are targeted to help you build muscle, which will help keep your metabolism high.

Fit & Forty+ (Fabulous) Series—Eat Right to Feel Right

In this video, I have asked our resident dietitian, Angie Scheetz, to give us some tips on getting your metabolism revved up. We look at how to fuel your body in the morning as well as pre- and post-workout.

Further Nutrition Tips to Boost Metabolism

1. Eat every 4 to 5 hours. If you are eating more frequently, it makes your metabolism constantly have to work to break down fuel. This helps to keep it working optimally, as opposed to going long times in between meals.
2. Eat more nutrient-dense foods. Your body naturally burns more calories when you eat foods that are more challenging to digest. For example, an orange takes more effort from the metabolism to break down than a glass of orange juice. The more effort it takes and the longer these items stay in your body, the more calories are burned, which keeps the metabolism revved! Choose more high-fiber food more often to keep your metabolism working.
3. Drink plenty of fluid. If you get the slightest bit dehydrated, your metabolism drops by 3 percent. By making sure you are taking in plenty of fluid, especially calorie- and caffeine-free liquid, you can keep the metabolism working well. Foods high in fluid like fruits and veggies can also contribute. The best way to guarantee that you are hydrated is to check the color of your urine. After you go to the restroom for the second time during the day, it should be pale to clear.

Check out Angie’s blog on what a healthy lunch includes.

Food and Diet Myths

Lastly, Angie is going to dispel a few food and diet myths:

1. Late-night eating has to be avoided; eat no later than 7 p.m. Your metabolism does not “shut off” after 7 p.m. However, this is when most of our mindless eating occurs. Instead of reaching for the salty or sweet snacks late at night, stop and think, “Am I truly hungry?” If the answer is yes, choose a reasonable snack between 100 and 150 calories. If the answer is no, have some water or hot tea, or distract yourself by brushing your teeth, doing a crossword puzzle, or getting up and taking a lap around the house.
2. Supplements/fat burners really help you lose weight. Supplements and fat burners are not regulated by the FDA. These products can potentially be very dangerous and there is no research that supports that they work. Instead, focus on a balanced diet with exercise to get the results you want. If you want to check to see whether your current supplement has been tested, go to the U.S. Pharmacopeial Convention website to see whether it has been evaluated.
3. Women need protein only if they are body builders. Everyone requires protein after strength training, even if you are just toning up. The recommendation is 7 to 10 grams of protein within 30 to 60 minutes of the resistance training. Reach for a glass of low-fat chocolate milk, a Tablespoon of peanut butter on an apple, or a container of Greek yogurt to get in the ideal amount!
4. You cannot indulge in your favorite foods if you want to lose weight. All foods can fit into your diet if you are trying to lose weight. The key is balance. Get in your recommended servings of fruits, veggies, whole grains, lean meat, dairy, and healthy fats each day and there will be room for the occasional treat. For most women this is around 150 calories per day, and for men it is around 250 calories. Make sure to get your base needs met first and then splurge on a favorite dessert or snack. Go to Choose My Plate for a personalized plan.
5. You can never eat out if you want to lose weight. Most restaurants are attempting to offer healthier options for diners. It is up to you to choose these options! When dining out, remember to balance your plate. Half of it should be filled with fruits and non-starchy vegetables, one quarter with lean protein, and one quarter with grain and starchy veggies. This can be accomplished at all dining-out establishments. Remember portion control, too! Take some home or share with someone to keep portions in check. Use an app or website such as My Fitness Pal to look up the calories before ordering.

If you have just joined this series be sure to go back and read all the blogs. Including:

Getting Started

Foam Rolling and Increasing Your Range of Motion

Need help planning proper dietary habits into your lifestyle? Schedule a Personal Nutrition Coaching (PNC) session with Angie today!

This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. If you have questions about something in this series or would like to schedule an appointment with Kris please contact her at 317-274-3432 or email. To read more about Kris and NIFS bloggers click here.