NIFS Healthy Living Blog

Olympic (Oly, ah-LEE) and powerlifting have become increasingly popular over recent years and will continue to grow, considering their application to functional training and athletic movement.

Whether you have particpated in our Powerlifting Competition or interested in joining,  I’m going to give you a solid progression that will allow you to develop a strong power clean with proper technique. The following movements can be a starting point for beginners or experienced lifters looking to get a fresh perspective on their current programs.

When I venture into any Olympic or powerlifting movements with a client or athlete, the most important factor is that their body be able to perform the movement that I am asking them to do. I get a good idea of this by using the Functional Movement Screening (FMS) and a few lower-intensity exercises (kettlebell swing, goblet squat, ground-based plyometrics, etc.) that utilize similar movement patterns to those that the Oly or powerlifts entail. If an individual is not able to perform these movements correctly or their FMS score contraindicates their participation in them, I would focus on other areas in order to better prepare that individual for these lifts. Once I believe someone is fully capable of performing the lifts (in this case with regard to the power clean progression), I could start them on the progression.

1. The Deadlift 

The first (and arguably most important, in my opinion) step in this progression would be to teach proper hip-hinge technique for a deadlift. This is the foundation of the majority of the Oly movements and needs to be perfected in order to reach the fullest potential in subsequent lifts. Learning this movement could take as little as a couple weeks, but will likely take more like 4 to 6 weeks depending on your current abilities. Take your time; it will be worth it!

Points of Emphasis:

1. Keep your back flat.
2. Keep the bar close to your body.
3. Use a Hook or Pronated grip (which has a better translation to Olympic movements).
4. Start by pulling slowly from the ground; velocity will be added later.

2. The Power Shrug

Once you have perfected the deadlift, you can implement the next movement. From the deadlift position, I usually transition to a power shrug. The power shrug is just what it sounds like, a shrug with more speed than normal. The power shrug allows for the client or athlete to feel what it is like to achieve triple extension after the deadlift. It begins with a deadlift to an RDL position (with the bar at or just below the knees). Once the RDL position is achieved, the hips are driven through to generate the upward momentum to the bar. The client simultaneously shrugs his or her shoulders toward their ears to finish the movement.

Steps to Achieve:

1. Start with a deadlift to the RDL position.
2. Once the RDL position is met, drive the hips through.
3. Finish with shoulders shrugged toward the ears and on the tiptoes.

3.The Hang Pull

The next step in my progression would be to go into a hang pull. This movement is more of a “top-down” movement versus a “bottoms-up” movement when compared to the deadlift and the power shrug. The deadlift and power shrug start from the ground and move upward from there. In contrast, the hang pull starts from a standing straight up position. The ultimate goal for all of the movements will be to get to the powerful RDL position. The hang pull involves lowering the bar to the knees and then driving the hips through to generate an explosive upright rowing motion. You may integrate the shrug that you have learned in progression #2 in order to produce more of that upward drive. The movement finishes with the client coming down from their toes after the pulling motion.

Steps to Achieve:

1. Stand up straight.
2. Lower the bar down the legs in a hip-hinge motion.
3. Once RDL is achieved, drive the hips through, shrug, and row.
4. Finish on tiptoes.

4. The Hang Clean

Now the fun begins. Through the first three steps you’ve learned to properly hip hinge and how to achieve triple extension through the hips, knees, and ankles. You’ve learned to shrug and pull from steps 2 and 3. If done properly, step 4 (the Hang Clean) should be a piece of cake. The hang clean builds off of the hang pull by adding the firing of the elbows under and through the bar to achieve a front rack position with the barbell positioned across the shoulders. If you have been diligent through steps 1 to 3, this should not be an issue. The biggest problem I see with individuals in this stage would be a lack of mobility through the wrists, triceps, and shoulders. Timing is everything with these lifts, so once you know you are doing them correctly, practice, practice, practice. The less your mind has to think about any part of this movement, the more success you will see.

Steps to Achieve:

1. Perform steps 1 to 4 for the Hang Pull.
2. Slightly sink the hips.
3. Pull and fire the elbows under the bar.
4. Finish with the bar racked across the shoulders.

5. The Power Clean

You have made it this far; it’s time to seal the deal! The final progression for the power clean would be, well, the power clean. During this progression, your job will be to assemble all of the pieces of the power clean puzzle from steps 1 to 5. This movement will start with the deadlift to the RDL position, continue with a big shrug and pull, fire the elbows, and sink beneath the bar. It is essentially step #4, but we are pulling from the floor.

Sounds simple, right? Not exactly. This will introduce a whole separate challenge with regard to timing, but as always, your timing will get better with practice. Once you feel comfortable pulling from the ground and catching the bar in the upright/hips loaded position, catching into a front squat will be next (but you should perfect this first).

Steps to Achieve:

1. Deadlift to RDL position.
2. Drive hips through.
3. Shrug shoulders and pull upward: get triple extension!
4. Sink and fire elbows beneath the bar.
5. Catch and rack the bar across the shoulders.

***

Olympic and powerlifting movements are definitely the king of the fitness world jungle. They should be done with extreme attention to detail due to the high velocities of the bars (Oly lifting) and extreme weights being used (powerlifting). That doesn’t mean you need to be a fitness expert to perform them; just learn how to do them correctly. Although these pieces to the power clean puzzle lead you in the right direction, it is always beneficial to have another set of eyes on you to make sure that everything is in working order. Realize that it takes a while for your body to adapt and grasp these movement concepts, especially if you are new to this type of lifting. Remember, be patient and a stickler on details; it will pay off in the long run!

***

NIFS 6th annual Powerlifting competition is coming in November. For more information and to get registered click here. Early Bird pricing is $45 until October 6th.

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

Over 1 billion people from around the world are attempting to lose weight at any point in time. That is a BILLION! If losing weight was an easy task, that number would not be so staggering. Trying to lose weight and keep it off is challenging, so what are some ways that have been proven time and time again to be successful? Here are 5 tips to try when you want to see the scale moving in the right direction.

Eat breakfast daily.

The common phrase “breakfast is the most important meal of the day” isn’t false. Starting your day with a balanced breakfast has been shown to help individuals eat less throughout the day and lose weight. It helps to jump-start your metabolism and allows it to work more efficiently during the day. Aim for three food groups for a balanced meal, but anything you can grab is better than skipping.

Don’t drink your calories.

When you eat food, whether it is a banana or potato chips, your body gets a sense of fullness. However, when you drink liquids your body doesn’t experience that same feeling. Therefore, it’s very easy to drink a lot of empty calories and not realize that those calories are adding up. Some examples are regular sodas, sweetened tea or lemonade, juice drinks, and flavored coffee beverages. A typical soda has around 150 calories; therefore, eliminating one per day would equal a 15-pound weight loss over one year without changing any eating or exercise habits.

Make sure you are eating enough.

This might sound crazy to some, because if you are trying to lose weight shouldn’t you decrease your calories? This is true; however, everybody has a different metabolic rate and requires a certain amount of calories to work properly. Decreasing your calories by too much, hoping to lose weight faster, can make weight loss more challenging. The easiest way to see what your body’s resting metabolic rate is to get a BOD POD assessment (contact the NIFS track desk at 317.274.3432, ext. 262, to schedule). Another rule of thumb is to make sure you are eating at least 1,200 calories every day. The best way to know this is to start keeping track of your calories with a food diary app.

Learn your body’s hunger and fullness cues.

Not knowing or understanding how much food your body needs can be the most challenging part of weight loss. Learning your body’s hunger and fullness cues is the key to weight loss. On a scale of 1 to 10, with 1 meaning you are ravenous or starving and 10 meaning you are uncomfortably full, aim to eat a meal or a snack at a 3. At this point your body is ready for fuel but not so overly hungry that you make poor decisions or consume extra calories. Check in about halfway through the meal to see what number you are. Stop eating when you are at a 7. This guarantees you are satisfied but not overly stuffed. Knowing another meal or snack will be coming in another 3 to 4 hours is helpful. If you eat to a 9 or 10, you might not be hungry again for 8 hours!

Eat filling foods.

When you want to lose weight, the challenge can be feeling satisfied. The best way to get that feeling is to choose foods that will fill you up and keep you full, all while allowing the body to work harder to break down your foods and in turn burn more calories. These foods are high-fiber foods such as fruits, vegetables, whole grains, beans, and nuts. It also includes high-protein foods such as lean meats, low-fat dairy like Greek yogurt or string cheese, eggs, beans, and nuts. Making sure fiber and protein are included at each snack or meal means you are staying satisfied.

If you are one of the 1 billion people trying to lose weight, don’t do it alone. NIFS has many options to help you reach your goals*. Check out our Ramp Up to Weight Loss program!

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

This blog was written by Angie Scheetz, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

It can be hard trying to change your lifestyle or fitness on your own. It can be even harder if you don’t have support from your family and friends. You family and friends can play a key role in your fitness journey, so why not get them involved and gain their support? Including them in your journey can help your motivation and help you enjoy the path to your fitness and health goals.

How to Get Friends Involved

Hanging out with friends keeps your life full of happiness and fun. Your friends are people who share common interests with you. It can be difficult to continue to connect and have fun with friends when you decide to change your lifestyle. So why not get them involved?

Identify whether there are unhealthy activities you and your friends like to participate in. Examples can include eating out every weekend, drinking excessively, or even being sedentary together. Then as group, brainstorm new ideas for activities you can try together. Together you can discover which new activities are enjoyable and which activities don’t suit your new lifestyle, and you can help one another's accountability to stick with it. Make it fun!

How to Promote Family Fitness Involvement

Having family support is great to help you accomplish your fitness goals. Even better, now you are helping them to lead healthier lifestyles, too. It can also make it more fun.

The best resource/tool that I have found that offers ideas and tips is Michelle Obama’s “Let’s Move” campaign. It offers resources on nutrition and physical activity, and tips on how to be successful. The Presidential Active Lifestyle Award challenge is another great resource. It offers guidelines for children and adults to complete together.

Here are a few ideas of fun activities you can do as a group in the Indianapolis area:

• Bike riding or rollerblading on the Monon Trail.
• Rock climbing at Climb Time Indy.
• Laser tag at Xsite.
• Snowboarding/skiing at Perfect North Slopes.
• Swimming at an indoor pool.
• Hiking trails at Eagle Creek.

Mix up the activities but be sure to do something on a regular basis. All types of physical activity can benefit your health and fitness so grab a friend or your family and get going!

Check out NIFS's Ramp Up to Weight Loss membership to get you started! Click below to learn more.

This blog was written by Masie Duncan. To find out more about the NIFS bloggers, click here.

As we approach NIFS 29th Annual Mini-Marathon & 5K Training Program, I wanted to take some time to interview Andrea Kelley. Andrea is a past Mini program participant and has since been involved in some of our other programs here at NIFS, as well as becoming a group leader for us. Sit back and enjoy reading about what this program can do for you.

What made you decide to join the NIFS Mini-Marathon Training Program?

When I first signed up for the program, I was new to running and wanted to push myself. I figured the Indianapolis Mini would be a good start, but I didn’t have a clue how to train. I found out about the NIFS training program and it made my goal feel so attainable, even for a newbie like me. This year I will complete my fourth Mini-Marathon and my eighth half marathon.

What benefits did you get through training with your group at NIFS?

I think the number-one benefit for me with training in a group is accountability. When my group is expecting me to show up, I am much less likely to listen to that little voice in my head that wants to skip the run. Also, I think group running provides the motivation to keep going, as well as an opportunity to learn from others who have been there before you. You’ll never meet a runner unwilling to give advice.

What was your favorite part about being in the training program here?

The social factor! I’ve made so many friends through the NIFS training program and running in general. The post-run snacks are pretty good, too.

What did you learn about yourself through running?

Running has provided me so many virtues, but one of the biggest I’ve learned is that I can’t reach the finish line unless I start. The idea of training for a half marathon for the first time was intimidating, but I would have never known what I was capable of if I didn’t give it a shot.

What has motivated you to continue running and sign up for more races?

The feeling of accomplishment I get from crossing those finish lines is unlike anything else I’ve ever felt. It’s so addicting. Also, I’m a competitive person, so if I beat my time from the last race, even better.

What made you decide that you wanted to become a group leader for the NIFS Mini Training Program?

I remember learning so much and being so motivated by my group leader (Angie Fiege) when I first participated in the program, and I wanted to hopefully do the same for someone else. I love being able to cheer on the program participants as well as motivate them when they’ve had a hard run. I’m looking forward to my second year as a group leader and can’t wait to meet my pace group!

***

Early bird registration is through November 30th! Contact Melanie Roberts at mroberts@nifs.org if you want more information about being a pace leader.

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Weight loss tends to be one of the most controversial topics talked about, but I want to take a positive approach. With the new year right here, weight loss tops the list of many people’s New Year’s resolutions.

I would absolutely never undervalue the effort, time, energy, and commitment it takes to be successful at losing weight. Don’t let anyone lie to you; weight loss is hard and has a “whole picture” element combining exercise, clean eating, and emotional, physical and psychological battles. This is why I like to call weight loss a journey. It will not happen overnight, but I believe that everyone can succeed if they put their minds and hearts into changing their habits*.

Tips for Getting Started

I want to share five things to help you get started on your journey:

1. Make a commitment. The first step to beginning this journey is to make a commitment that you are going to hold onto. You’ve made the decision that it’s time to make a change, and now you must make a promise to yourself that you are going to stick with it.
2. Identify your habits. Take some time to think about what healthy habits you have that you want to keep and that will help you in your journey. What things will help you stick to your plan? For example, I am good at following a schedule, so if that habit will help me (like scheduling in my workouts so I am positive I will attend), I want to incorporate that into my plan. Then identify habits that are not helping you and think about how you are going to get those out of the way.
3. Come up with a plan. This doesn’t have to be something that is crazy and elaborate. Start small and come up with three action steps toward a plan. It’s always easier to stick to a plan when you have one in place before you start.
4. Find support. One of the hardest things about weight reduction is accountability. You want to be sure to find someone (family, friends, a trainer, someone else on a weight-loss journey, spouse, and so on) that you can be honest with to help keep you accountable. Much of weight-loss success comes from those supporting and encouraging someone else who is on their journey.
5. Put your plan into action. Okay, you have decided it’s time! Now that you have your plan, do something about it. Sign up for that gym membership or a 5K you have been putting off, or try a weight-loss program—whatever will motivate you to stick to it.

It’s important to remember that there will be times when you mess up. AND THAT’S OKAY! Don’t get down on yourself; get yourself back up and keep pushing through. I hope that if losing weight is one of your goals, you will take these five steps to get you going in the right direction!

Help from NIFS

Check out NIFS's all new Ramp Up to Weight Loss membership to get you going. This program offers 14-weeks of workouts with one of our certified trainers, meetings with our dietician and fitness assessments to help you plan and track your progress. Click below to learn more.

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

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

NIFS 2nd Annual Powerlifting Competition happened November 14 in front of a packed house filled with excited onlookers, friends and family of the athletes, and “heavy metal” enthusiasts. The event doubled in size in one year’s time, with competitors from all over the state as well as some of our strongest NIFS members!

The fitness center floor was transformed into a makeshift coliseum so all could witness the battles that took place on those power racks and platforms. One could easily learn a great deal about the art of powerlifting, but I witnessed some rather big life lessons on display that were just as powerful as our two champions!

1. Success Favors the Prepared

From the athletes to the support team, success in this event was determined by the level of preparedness and not leaving anything to chance. Preparing for that day resulted in personal records and championships for the athletes and a smooth order of events for the support team. And although the training was difficult and time consuming, putting everything you have into the preparation for anything that you want to achieve is a surefire way to accomplish what you seek.

2. Dynamite Comes in Small Packages

The 2015 Female overall champion weighed in at 124 pounds and pulled 300 pounds off the floor! Now that’s a small package with a HUGE detonation! Although many challenges in your life will be bigger than you, it is possible to overcome them no matter the size of your resources; just keep pulling.

3. Sportsmanship Is ALIVE

Unfortunately, hardly a week goes by that we do not witness an act of disrespect and lack of sportsmanship in some arena of sport in the media. Some are worse than others, of course, but it sometimes can be hard to believe that athletes are competing solely for the thrill and reward of the competition itself. I was reminded at this event that sportsmanship does live on, and it was so inspiring to see athletes support and motivate their fellow competitors. Being more excited about someone’s accomplishments than your own is contagious, and it’s an overall victory for those involved.

4. Failure Breeds Success

I have always been a strong believer that failure does breed success, and that sometimes you win and other times you learn. Seeing an athlete fail to complete a lift, almost immediately learn from any mistake that occurred in the preceding lift, and step up and knock out the next one is the truest example of this philosophy. Learning from a mistake, correcting what needs to be corrected, and having the heart to try again is true success.

5. The Bigger the Dream, the Better the Team

NIFS’s first attempt at hosting a powerlifting event was a modest, yet very successful venture that set the tone for future competitions. Due to its success, the event doubled in size and challenges in providing a quality event. Having likeminded and supportive people involved in planning, staging, and putting on an event like this makes those challenges shrink. The staff and volunteers who showed up that Saturday and worked tirelessly is what has allowed the success of this event. And I can’t help but realize that everyday, our lives, is an event; and it takes a strong support team to be successful. We can’t do it on our own! Be sure to thank those that make your everyday events a success!

I know I speak for the rest of the team, NIFS, and the community when I say we are already counting down the days to next year’s big event! Keep your eyes and ears open for the details!

***

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

It’s that time again, everyone. Fall is upon us and the holidays are approaching… and what better way to start them all off than with NIFS’ 8th Annual Online Auction? The Online Auction was created to help sustain scholarship opportunities for some of the members of the NIFS Lifestyle Rx Program.

The Lifestyle Rx Program provides extra guidance and observation to individuals with chronic medical concerns. A NIFS’s Lifestyle Coordinator communicates with the participant’s physician and helps plan workouts geared to his or her specific medical needs. The scholarship component of the program is determined on a needs basis and allows for some participants who are unable to work, due to their physical limitations, to come in and get the help and guidance they need at NIFS.

I would like to highlight a current member of the Lifestyle Rx Program. Please take a few moments to read about Burt Halstead and how this program has helped him stay motivated.

CAN YOU SHARE A LITTLE BIT ABOUT YOURSELF AND WHY YOU JOINED NIFS?

I joined NIFS because I had just been released by my neurologist to get back into exercising/working out after a brain surgery as well as a neck surgery in the last couple of years. It is the easiest gym for me to get to because it is so close to where I live.

WHAT ARE A FEW THINGS YOU HAVE ENJOYED ABOUT BEING IN THE LIFESTYLE PROGRAM?

I have really enjoyed getting in a good exercise and workouts on a daily basis again. NIFS really worked out great for me because I wasn’t exactly sure of all the exercises I would be able to do as I eased back into exercising again. There was always someone there to make sure I could do all of the programs they had set up for me before releasing me to do it on my own.

SOMETHING YOU HAVE LEARNED OR THAT SURPRISED YOU?

Something that really surprised me was how much better I feel about myself just by getting back into the gym on a daily basis and doing the programs that my trainers have set up for me. For a long period of time I was spending most of my time in bed due to medical reasons. When I was able to get out and do things again, I had a hard time finding things to do daily, as I am still waiting for the “okay” to get back into school and work.

WHAT ARE SOME OF YOUR FAVORITE EXERCISES CURRENTLY?

My favorite exercises are the rope pull, rope pull upwards, and the cable cross wood chop. I am always a little exhausted after I do these exercises.

YOUR BIGGEST ACCOMPLISHMENT SO FAR?

I would say my biggest accomplishment has been maintaining my workouts nearly every day. When I first got involved in this program, I wasn’t sure how well it would work out for me, if at all. I was probably only going two or three days a week at first, as I was still a little uncertain if it would work out.

THINGS YOU HAVE LEARNED FROM YOUR TRAINER(S) ALONG THE WAY?

My trainers have helped me set up programs using machines and made sure I was using all of the machines or super-band exercises correctly, as I had never really used them before. I had always used free weights, and now free weights are less of an option. It was nice to have someone to make sure I was doing everything correctly as I went through them for my first time.

WHAT KEEPS YOU MOTIVATED?

I would say the thing that keeps me motivated is the ambition exercising at NIFS has given me again. Before all of my medical issues I always worked hard to be the best I could be at whatever I was doing (sports, academics, exercising, etc.). Thanks to my trainers at NIFS, I have found that motivation again. It has helped boost me physically, socially, and emotionally*. I’m not sure the trainers that I’ve been working with really understand how much I appreciate all of their hard work.

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

Auction Information

Our Online Auction begins Monday November 23 and runs through Monday December 14 at 8:00pm. There are a lot of great items to bid on that everyone can enjoy so get your bid on today!

For questions about the Lifestyle Rx Program please contact Rebecca Newbrough at 317-274-3432 ext. 263  rnewbrough@nifs.org.

This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Group exercise classes can be a good way to get in shape and have fun while at the gym. They are designed to allow participants to attend without prior experience. They offer a full warmup, full workout, and cool-down in a variety of settings and styles. However, sometimes trying a new class can be daunting or scary.

You may feel scared to try a new class because you feel inexperienced. You may believe that you can’t keep up with the “regulars.” In turn, these feelings can lead to you missing out on fun and exciting workouts. But I want you to know this: Any good instructor is prepared to teach all levels of participants. Not everybody in the class is at the same level. Some people may be new like you! So trust me when I say that you can try new classes, and you can get a great workout. You may leave the class feeling more confident. So give new group training classes a try to discover whether you like them, rather than never giving them a chance. Here are three classes that you can try now!

Of course, trying a new class is easier said than done. So here are some tips that you can use when you are trying a new group exercises class.

1. Read the Description

All gyms have descriptions of the group exercise classes. They are short summaries of the focus of the class. The difficulty level should also be noted in each description. However, most classes invite all levels to join. The location of the class, the time it starts, and the name of the instructor should also be stated. You can always ask a gym employee questions if you need more information.

2. Arrive Early

You do not have to arrive very early, but arriving about 5 to 10 minutes early will you give you plenty of time to locate the class. Most instructors arrive early as well, in order to advise participants on equipment needed. So being there before class starts gives you time to set up your equipment.

3. Introduce Yourself

As mentioned above, the name of the instructor should be included in the description of that class. Once you have located the class, find the instructor and introduce yourself. This is the time to inform the instructor that this is your first time participating and ask whether they have any advice or instructions for you. Instructors are always happy to help!

4. Find a Good Spot

Even though it is your first time attending, that doesn’t mean you have to be in the back. You want to find an area where you can see and hear the instructor. Even though the front is the perfect spot for that, the middle area will work just fine. You will be able to see and hear, but you won’t feel like you are on display for the rest of the class.

5. Start Slow

Most group exercise classes will have a warmup. During that time, get a feel for how hard you want to work. Since you are new to the class, start slow. The instructors will demonstrate different levels of work for each exercise. Level 1 may be a good place to start. Once you feel comfortable, you can then try to increase the intensity slowly throughout This will help you last longer as well as keep you safe from injury.

6. Have Fun!

The last thing for you to do to enjoy your workout is to have fun! Don’t worry about what others around you think. You are all there for the same reason, and that is to work out, feel good, and have fun.

If you are looking for more information about the group exercise classes offered here at NIFS, see our group fitness schedule. You can also download our free app, which provides the group exercise schedule as well.

This blog was written by Masie Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

We are less than a month away from the Second NIFS Annual Powerlifting Competition, to be held here at NIFS on November 14. We have already exceeded last year’s registration, so the competition will be stout and the energy in this building will be palpable.

There’s nothing quite like the rush of competition, and I would argue that it is even greater in a sport like powerlifting. You against the weight is what it boils down to, and the accumulation of months of training and preparation come to the forefront for seconds to grasp victory. It’s almost poetic. 

If you’re not the Hamlet type, here are 10 more reasons to compete in the NIFS 2015 Powerlifting Competition, coming at you David Letterman style!

10. To answer the age-old question: “Do you even lift, bro?”

9. A whole bunch of free snacks and coffee!

8. Show off your new weight belt and shoes!

7. Be an ATHLETE again, or for the first time!

6. Have someone load and re-rack your bar for you!

5. Test your physical and mental toughness, something you can’t do playing Halo.

4. Collect a tremendous amount of high-5s!

3. Visit three bars (squat, bench, dead lift) without paying a cover charge!

2. The SWEET FREE T-SHIRT!

1. Finally take that leap and DARE to be GREAT!

So do it for the poetry or do it for the T-shirt, but just do it! Dare to be great and demonstrate to your fitness community (and more importantly, yourself) that you are strong, you are prepared, and you are an ATHLETE! 

This year’s competition is shaping up to be epic, and the 70 available slots are going quickly, so do not wait! Grab your slot today!

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

I wanted to take some time to highlight NIFS member Jack Taylor. I have gotten to know Jack through the fall Half and Full Marathon Training Program. (He is training to run the Monumental Half Marathon, which will take place on November 3rd here in Indianapolis.) He has a pretty cool story, which he shares with us here.

How did you initially get started with running?

I learned early in high school that I was more of a distance runner than a sprinter. While in the military, I identified running as one of my strong suits. During college I found that running casually was challenging, effective, and relatively inexpensive. I was in the Army/National Guard for 25+ years. Running helped me maintain a necessary level of fitness for whatever I was involved in.

What is your story? Tell me a little bit about yourself and your health story.

I had participated for about 13 years with Ken Long and Associates’ spring Bricks To Bricks Mini-Marathon Training Program, as well as Ken’s Fall Half-Full Marathon training programs. Tom Hathaway was the longtime and beloved coach. In spring 2009 I had ran one of my more respectable mini-marathons. By the next year, I felt like I was in the same degree of fitness, but my time had fallen by about 15 minutes. I couldn’t really explain it. 

By that fall, I had been experiencing a variety of minor ailments, such as plantar fasciitis, peculiar twitching in my legs, and other nerve pains and sensations. Near the end of the Monumental Half Marathon the muscle in my right leg began twitching and contracting violently. I did finish the race. I subsequently saw several sports physicians and specialists with the Franciscan St. Francis Health Network. I was treated for plantar fasciitis, bone spurs, arthritis, etc. I had CT scans, MRIs, and many X-rays.  

At one point I was told by my sports physician that I was doing great and could return to running after some physical therapy. By that time, the twitching in my legs continued, and I noticed that I progressively could not lift my leg quite as high as normal. The inability to lift my leg gradually got worse. One specialist told me that I must have a weak hip flexor, but I was somewhat skeptical. I completed the physical therapy and began running again. 

Not long after, I noticed while running gingerly trying to increase my stamina and mileage that every so often, I would uncontrollably drag the toe of one foot; I had no ability to control it. One day, in the spring of 2011 at the finish of a three-mile run, I dragged the toe again and fell suddenly flat on my face, badly bruising my nose and both eyes. At that point I knew I had to do something else, so I went back to my primary physician in another health network and basically started all over again.   

For the next several months I went through more and more tests, and my balance and physical stability got progressively worse, which led to many frequent falls. The symptoms were very similar to neuropathy, such as damage to nerves in my feet and legs and difficulty controlling bodily functions. I began to experience symptoms of paralysis in my left leg as well. This got progressively worse until I had to walk with a quad-cane—basically dragging my left leg and foot as I went along my way. I had to manually lift my left leg with my hands to negotiate curbs or steps. I also experienced general muscle weakness in different parts of my body to varying degrees.  

It wasn’t until late 2011 that the neurologist had ruled nearly everything else out and was able to order an MRI of the thoracic region of my back. That was the ticket. It was evident right away that I had a large tumor on my spinal cord inside the vertebrate. The tumor was the size of a lime. The tumor was crushing my spinal cord flat, and my doctor advised that the tumor had likely been growing for 10 to 15 years. 

I had surgery to remove the tumor in January 2012 and had to undergo weeks of inpatient physical and occupational therapy as well as continued outpatient surgery. The neurosurgeon advised that I might never recover from all the nerve damage, and I would be lucky to walk normally ever again. While he said it was possible, he didn’t give me a lot of encouragement about running again.  

I’ve been working to regain my strength and balance in all aspects. I didn’t start running a lot until I joined the NIFS mini-marathon training program in 2014. Because I wasn’t very confident about how I would progress, I didn’t even consider running the mini-marathon in 2014 because I didn’t have a clue how my progress would transpire in the training program. I did finish the program and completed the group 12-mile run. It doesn’t seem like a big deal now, but it was at that time for me.

How many half and full marathons have you completed?

I’ve truly lost count. I’ve run 30+ half marathons and 2 marathons. I’ve run countless races, from 5Ks to 10 milers.

And what inspires you to keep running?

While it is a lot harder than when I was younger, it helps me maintain an acceptable weight level while allowing me to eat most of what I like.

Thanks for taking the time to meet Jack! What a great story and an inspiration to keep going. Good luck in your next race, Jack!

Cross the finish line with us this Spring! The 29th Annual Mini Marathon & 5K Training Program starts January 23–May 8, 2019. Training is at 6pm at NIFS downtown. Register today online!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.