NIFS Healthy Living Blog

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.

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.

There are numerous ways to overcome this bubble so that you actually make your resolution a reality. Here are seven of the best ones which, when used together, can help you keep your fitness resolutions.

Find fun ways to work out that don’t feel like exercise.

You can dance, swim, ride a bike…whatever is fun and doesn’t seem like hard work. Here are some more ideas.

Find a workout partner to share your experiences.

You can find partners at the gym, in the personal training programs, in various groups, and even online. When you have a partner, it not only makes working out fun, but it also adds accountability for everyone involved and a higher commitment level.

Create small competitions between yourself and friends or co-workers.

Create a body-fat or weight-loss challenge or a “who visited the gym the most during the month?” contest. NIFS has a program starting in February to help you get competitive, called Slim It to Win It.

Schedule your workout during times that last-minute excuses are least likely to pop up.

Minimize the chance of finding an excuse not to work out. Convince yourself that the workout is important and anything else can wait.

Celebrate your small accomplishments more often.

Do not celebrate with food! Make a reward chart for yourself with a list of things you want to accomplish and then add a suitable reward. For example, lose five pounds and buy a new CD, or go to the gym at least five times a week for a month and get new shoes. Make the rewards tangible items you want. Make yourself work for the things and you will recognize your achievements and feel motivated to continue.

1. Tell as many people as possible about your goals. The more people you tell, the more people there will be to hold you accountable. You could make an announcement at family reunions, work functions, and parties so people around you will be supportive of your decision and maybe not bring triple chocolate cake to the next function, but rather something healthy to show their support.

2. Write down all of your goals and put them in a place where you can see them frequently.

3. Identify and write down any and all compelling reasons you have for wanting to reach your goals. Examples of compelling reasons include something that moves you personally, such as extending your life so you will be around to see your grandchildren grow up, something as simple as bending over and tying your shoes, being able to climb stairs with groceries easily, and maybe losing enough weight to fit into your clothes again.

7. Reconnect with your compelling reason on a daily and frequent basis so that your mind is focused on always attempting to accomplish your goal.

The more you think about it, the more apt you will be to continue working on the goal. Remember, my fellow NIFS trainers and I are here to help you get there, too. Just give us a call at 317-274-3432.

Written by Thomas Livengood. Click here to meet Thomas and are other NIFS certified Personal Trainers.

1. Create a Weight-Loss Plan with Short- and Long-Term Goals.

Your goals should be realistic, specific, measurable, and attainable, and can be accomplished in a timely manner—nothing five years down the road. Keep a long-term goal in mind, maybe something like losing a certain number of pounds in six months. But definitely include short-term goals. The short-term goals could be daily, weekly, and even monthly.

   For example, three short-term goals could be adding a   
   vegetable to your lunch, practicing portion control by
   measuring out your food, and visiting NIFS to exercise every
   day for an hour. These short-term goals will lead you to the
   long-term goal.

   Not everyone will have the same goals, so create the goals
   based on your individual needs. If you know you tend to
   overeat, make short-term goals related to cutting back on
   certain foods and portion control.

   2. Strive for Consistency in Your Weight-Loss Routine.

Time and time again I meet people who want to lose weight, but something gets in the way. Life happens; they regress or slip up. The secret to overcoming those hang-ups is to bounce back and keep moving forward. Don’t let a few bad days defeat or deflate you. Keep a motivated mindset. Don’t be a yo-yo exerciser who exercises, leaves, and comes back a few months later only to start the whole weight-loss process all over again. It is such a vicious cycle and not a good place to be.

One great way to get past this block is to find a good support system. Whether it’s your spouse, friend, co-worker, or a workout partner you meet at NIFS, you need someone to hold you accountable and call you to find out where you were or ask you about your progress.

3. Refuse to Choose a Defeated Mindset!

It takes hard work and you have to stay focused. Every day is a new day. Wake up with a fresh start and regroup. Don’t ever feel like you have failed. Learn to overcome your obstacles and keep pressing forward. Like the old saying goes, “If at first you don’t succeed, try, try again.” Believe in yourself and you will be successful with your New Year’s resolution of losing weight!

Written by NIFS Health Fitness Specialist Christy Monday. For some extra motivation, learn how NIFS members have achieved their weight-loss and fitness goals here.

"Rome wasn’t built in a day.” An obvious observation that can transcend most of life’s challenges, I heard that somewhere. So, would that rule make any exceptions for your fitness goals? For “new to fitness” individuals, a major obstacle they must overcome is the reality that instant results are almost impossible to attain and that it takes a little more than six minutes of ab work to be ready for spring break (or your wedding, reunion, etc.).

Outside of hard work and consistency in the gym, to see results, we must factor in not only nutrition, but also gender, age, genetics, health issues, and training styles. Does this make you want to pack your bags? Well, please unpack your bags, friend, because there are some factors that are in your control. Keep coming to the gym; consistency is the key. Along with eating clean and training smart, you should have no problem seeing results―just not tomorrow.

Muscleheads, rejoice and evolve!