NIFS Healthy Living Blog

You hear it all the time: “Set your goals!” I can assure you that this will not be the last time you hear about goal setting, either. The types of goals that you can set are endless: professional goals, personal goals, financial goals, exercise goals, and the list goes on. Well, goal setting is actually something vital to being as successful as possible, and has some extremely significant benefits to keep you focused and accountable, as well as help you measure progress. These benefits apply to all types of goals, so let’s take a closer look at why you should participate in goal setting.

1: Goals Help You to Move Forward—Energizer

Setting specific goals helps you to set your mind to something, to have direction, and to stay focused. They give you something to plan and work for, so when you begin to lose that motivation and focus, you are pushed quickly back on track. We all have those inner desires, and having goals allows those inner desires to move outward.

2: Goals Set You Up for Success and Positive Self Image—Confidence Booster

Having goals in place can definitely set you up for success and allow you the opportunity to boost your confidence and attitude. When you have specific goals and eventually are able to accomplish them, a part of you becomes proud of what you have done—and rightfully so! When you achieve those goals, you allow yourself to set even larger ones and boost the image that you have of yourself and what you can do.

3: Goals Help the Impossible Become Possible—Mountains Become Hills

We all have big dreams, and sometimes those dreams seem like they could never become reality. When you take the impossible goals that you have and create baby steps or smaller goals, that “impossible feat” suddenly becomes a small incline uphill, rather than a climb to the Everest summit. Setting goals and a realistic approach to achieving them allows you to really make something of what you truly hoped for.

4: Goals Help You Be Accountable for a Lack of Success—Accountability

Writing down concrete goals and setting a date of completion keeps you accountable. But in the event that something prevented you from accomplishing that goal, you can look back and learn from it. And it’s no secret that one of the best ways humans learn is from our mistakes. So instead of putting your tail between your legs if you don’t achieve what you wanted, allow it to be a teachable moment and grow from it.

5: Goals Stretch You—Make You Better

Putting specific and challenging goals ahead of yourself stretches you and makes you better. They push you out of your comfort zone, making you grow and realize how much you really are capable of doing. We all want to be the best possible versions of ourselves, and setting goals that challenge you allows you to do that.

So what are your goals? What is on that list in the back of your mind that you thought was impossible? Pull it out, strategize the stepping stones you need to take to get there, and start!

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

The NIFS 3^rd Annual Powerlifting Competition is less than a month away, and the expectations for this year are high. From its modest beginnings, the powerlifting event at NIFS has doubled in the number of athletes registered, and the audience tripled from the first event to the second event. With big attendance and even bigger lifts, the outlook for this year’s event is very promising.

For me personally, the very cool part of this growth is that although we are currently a non-sanctioned event, the competition rises year after year. It’s about a community coming together to celebrate strength, competition, and sportsmanship. There is no shortage of high-fives and attaboys and attagirls on this fall Saturday morning. It is a great thing to witness previous strangers become warriors fighting the same war together; it’s quite moving, and impossible not to join in and feed off the energy.

A Conversation with Lifter Aaron Sparks

I had the opportunity to speak with a two-time (soon to be three-time) participant in this great event about what it takes to compete and what struggles he had to overcome to be at his best on event day. Aaron Sparks is a longtime lifter and athlete, and also works for us here at NIFS, so he is constantly around the barbell and plates. Aaron was gracious enough to take time out of his schedule to answer some questions and to share his experiences with you. Join me as we learn what it takes to take down personal records and compete at this level.

Tony: Tell the readers a little about yourself.

Aaron: My name is Aaron Sparks. I am 25 years old and currently a student in the DPT program at Indiana University. I love fitness and everything involved with it, including bodybuilding, nutrition, and powerlifting.

Tony: How long have you been lifting for strength and big numbers?

Aaron: I started lifting recreationally about 10 years ago while playing high school football, but I didn’t start taking it seriously until about 4 years ago when I started actually watching what I eat. I have been powerlifting and really trying to get stronger for the last 3 years.

Tony: Have you competed in any other fitness competitions?

Aaron: The only other fitness competitions I have been in are the two previous NIFS powerlifting competitions.

Tony: What made you take the risk and compete in the NIFS Powerlifting Competition?

Aaron: I have always loved competition and really miss it since my high school football days are over. This was an opportunity for me to show off how hard I have been working in the weight room. For the most part, not many people see all the hours you put in, so it is nice to have the chance to show people how much it has paid off.

Tony: What did it mean to you to compete in the first two NIFS Powerlifting Competitions?

Aaron: Competing was an overall great experience and the atmosphere was amazing. Everyone was there rooting for the person next to them to hit a PR, but at the same time, everyone wanted to lift more than the next guy or gal. It is always great to get a group of people together a common goal and see what they are made of. It gives everyone an opportunity to show off what they have been working for.

Tony: What struggles have you endured to lift and train the way you do?

Aaron: I’ll admit the hardest part for me with working out has always been the nutrition aspect. I love food and pig out every chance I get. On a more powerlifting related note, the hardest part is approaching each week to beat the numbers you hit the week before. Sometimes you have good days, sometimes you have bad days, but you never want to regress from the week before. It’s mentally exhausting to have to push yourself over and over again on such heavy reps so that you can continue making progress toward your goal.

“It is always great to get a group of people together with a common goal and see what they are made of.”

Tony: As a three-time competitor in this event, what brings you back year after year?

Aaron: For me, the main motivation is trying to beat my numbers from the year before, but I also absolutely love the atmosphere of the competition. Everyone is rooting for each other, but at the same time they are trying to beat the person next to them. It’s great seeing people new to the sport make progress and hit PRs. It is also a low-stress competition since it isn’t sanctioned, but it also gives people the opportunity to get exposed to the sport.

How Far Can You Go?

Aaron has placed in the top 2 of his weight class each year he has competed in this event. I know what he is after this year: VICTORY. And with his dedication to improvement, through countless workouts and nagging injuries, he is determined to be better. Aaron took a risk a few years ago in signing up to represent himself among a strong group of competitors and has reaped the rewards. T.S. Elliot once said, "Only those who will risk going too far can possibly find out how far one can go." Are you ready to see how far you can go?

There are a few spots remaining, so don’t wait to get registered for the NIFS 3^rd Annual Powerliting Competition. Sign up today to be a part of a very special event hosted only once a year!

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.

For all you Rocky fans out there (and I am assuming that is all of you), the name Frankie Fear should instantly take you to Rocky’s basement in the fifth installment of the series, where the Italian Stallion is introducing Frankie to Tommy Gun. Frankie Fear is regarded as your best friend, because he keeps you sharp, hungry, and focused on survival and victory. Rocky goes on to explain that fear is like a fire deep inside, and if you learn to control it, it can make you “hot,” but if you don’t, it can “burn you up.”

Now I am not doing this powerful scene much justice, but the meaning of it has stuck with me for a very long time. Fear can be paralyzing, and can keep you from taking a risk that could change your whole life. Or, fear can push you further than you have ever gone before. So is Frankie your bestie? Do you control the “fire,” or does it control you?

Risk = Reward

A few years back, before my first 12-mile Tough Mudder, fear was definitely a fire lit up inside me for a month leading up to the event. I’ve been a competitor my entire life, so I have experienced the fear of competition many times and could easily control it. The fear that was overwhelming was the fear of taking a risk at a brand-new obstacle—12 miles of obstacles, to be exact. I saw some of the YouTube videos of this event: mud, tall obstacles, high falls, electricity! That fire was being stoked, and I was beginning to question the risk-reward relationship of this event. But with the help of a true friend, training, and controlling that fire, I completed the 12-mile crazy track.

The risk, of course, was both physical harm and mental defeat. But the reward was redefining who I was and what I was capable of. You find out a great deal about yourself during intense challenges, and what I learned that day has carried me through so many more challenges and battles. Not only during the event, but in the training leading up to it, I defined some new physical heights and a motto that nothing is impossible.

Top 5 Reasons to Compete

So why would you risk competing in this year’s Powerlifting Competition? There are plenty of reasons why, and you should have a few reasons of your own. But here are my top 5 risk = reward reasons to compete in the NIFS 3^rd Annual Powerlifting Competition:

1. Learn to control Fear. This will serve you well not only in this competition, but in life.
2. Visit 3 bars (squat, bench, deadlift) for one low cover charge. Unlike the other bars, you will gain perspective and a medal!
3. Dare to be GREAT. It’s been written that the “enemy of great is often the good.” Don’t settle for “okay,” or “good enough”; dare to be better than that.
4. Surround yourself with like-minded people. The competition will be filled with others who have taken the risk to compete; share the experience and the gains
5. Find out what you are truly capable of. Gain the mindset that nothing is impossible, and bring out that inner Warrior that will carry you through so many challenges in your life.

A Testimonial from a First-Time Lifter

Still not convinced you should compete? Here is what a first-time lifter at our first meet had to say:

"This was my first powerlifting meet, and I was a little nervous coming in not really knowing what to expect. However, EVERYONE was very nice including the staff running the event and the competitors. After doing several powerlifting meets after this one, this one ran the smoothest and fastest by far. It was an amazing atmosphere with lots of spectators and everyone cheering you on every single lift." —Bailey Schober

Don’t let fear burn up your opportunity to be great and to find out what you are ultimately capable of! The risk that you will take will be worth the reward.

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.

For the next installment of Crucial Conversations, a series where I have a chat with some very inspirational individuals and share it with all of you, I speak with a woman who needs no elaborate introduction. That’s because not only is she pretty well known around these parts, but also because she wouldn’t have it.

She is about the business of being fit and staying fit, no frills or fancy Instagram posts, just the business, and business is good. I am referring to longtime NIFS member Karen. I had the opportunity to ask Karen a few questions about being an “ageless warrior,” what keeps her motivated, and why she continues to make NIFS her fitness home. Join me as we uncover some of the things that make this amazing individual tick!

Tony: Tell me a little about yourself.

Karen: I was born in Indianapolis in 1958 and attended Arlington High School. During my time at Arlington I ran track and field and played volleyball. I got married in 1983, and my son was born in 1984.

Tony: Besides being a high school athlete, have you always been generally healthy, fit, and active?

Karen: I used to do workout videos, when they were popular, with my young son. At the young age of 25 I was diagnosed with high blood pressure [hypertension] after the birth of my son. This was hard for me to process due to my healthy lifestyle and healthy nature. It was something that I would have to deal with for the rest of my life. I began to feel restless and my life was becoming too mundane. I hated only being able to go to work and go home every day. At this point in my life I began to become depressed. I felt that I was not accomplishing anything in my life.

Tony: How did you make the change to pull yourself out of the rut you were in?

Karen: My son was in school and doing after-school activities, and my husband was heavily involved in church, and as a firefighter he was gone from home at least two days a week. I wanted to have something of my own; I wanted a place to go to meet and talk to people, a place where I could better myself every time I was there. I felt that the only place it could be was the gym. During this time I had fallen even deeper into depression, but by April of 1994 that would all change. My husband began working out at NIFS, and I would ask him where he was going to work out and he stated NIFS. He eventually purchased a membership for me, and it was the greatest gift he ever gave me. I joined NIFS and I have been a member for 22 years.

Tony: So how did you get started?

Karen: I began to look into going to group fitness classes. Every time I became stronger and the classes became easier for me, so I would begin going to more advanced classes. I started with step, spinning, and boxing, but my true transformation began when I began taking HIT class and group training. I was in the first Slim It to Win It competition, and to compete with other members was very exciting. Each time I would look for the next challenge to accomplish. I felt my body getting stronger and my endurance was increasing; I was feeling better about myself and my life, and I was looking forward to each limit I could cross.

Tony: What has created the most change for you?

Karen: I would have to say that my change came with the challenges I faced to make myself better in the gym. I began noticing these changes when I was able to go farther and longer than I could before. I felt this process could never end; if I worked at it, I would be able to surpass all of my limits, and with each and every class I knew there would be a new challenge for me to defeat. I’ve been able to make new friends, and for me exercising is a way of life. I am the result of hard work, I am in great shape for someone who is 57 years old, and I feel that my medical issues are very minor due to the effort and time that I have put in at NIFS. It has also allowed me to deal with stress, and it gives me a generally positive outlook on life. I would like to thank all of the trainers who have helped me along the way with my transformation, especially Tony Maloney.

***

I had the pleasure of meeting this amazing lady the first day I arrived here at NIFS eight years ago, and have had the continued honor to work with her in so many different capacities. From BOSU class, HIT, Slim It to Win It, and group training, Karen has seen and done it all, and has not just done it but done it well! She took on a nickname I gave her a few years back: “Grumpy”; but those who know her know that she is far from it. But she is focused, and when there is work to be done, she is all business.

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.

If you have ever participated in High Intensity Training (HIT), you will quickly discover what separates this style of workout from other popular styles you may know, like super sets or pyramid training. The main intention behind high intensity training workouts is that the workout will challenge your body to such a level of discomfort that its threshold or maximum capacity has no choice but to rise. Now don’t let the word “such a level of discomfort” scare you away; it’s the discomfort level that we all feel during exercise at some point, and of course you can push past it.

The Importance of Pushing Past the Pain

During resistance training, you will at some point begin to experience a level of discomfort. This happens because lactic acid begins to be produced by muscles during intense exercise bouts, which causes muscle fatigue. Although lactic acid may slow down muscle productivity and intensity, it does not mean you have reached muscle failure and are unable to continue. Quite honestly, this means your set is just now starting (if you want to bring down barriers and advance to the next level). Most individuals get to this point of discomfort and stop their set. However, if you stop here, you are more than likely not pushing your body past its threshold point, which is important in order to increase muscle strength, endurance, and even hypertrophy (muscle building).

Specifically, in high intensity style training, most often you will reach that lactate threshold and then be pushed beyond that. Just when you think that your body can go on no longer, you dig deep within yourself and the encouragement of your teammates and find that new level. And this is why we see so many success stories in people who attend HIT workouts. They push beyond what their bodies thought they could do, past the threshold, resulting in an increase in muscle strength and endurance.

How NIFS Can Help

If you need help discovering what those new levels are, and some accountability to keep pushing, then I invite you to try NIFS’s High Intensity Training. Our classes are designed to motivate you to push past the limits you think are there by utilizing short bouts of high intensity work, which will increase your body’s thresholds, causing an increase of metabolism. We use our training expertise to provide the necessary motivation to close the gap between you and your body’s threshold. Once you reach this threshold, we will teach you how to tap into that next level to take your workouts to the next step on the ladder of success!

We invite you to come experience a good workout, a good team feeling, and a good environment where each participant has the same goal: to get better! Get your first session for FREE by contacting Tony Maloney at tmaloney@nifs.org.

This blog was written by Darius Felix, Health Fitness Instructor. Click here for more information about the NIFS bloggers.

The curiosities of the human body never cease to amaze. Today’s topic is alcohol and its effect on fitness performance. Seems like a fairly straightforward and easy concept to grasp, but just as I find more details there seems to be more head scratching, mostly from the historical aspect and how we have evolved to today’s ideals.

It’s no secret that alcohol can trigger several spiraling ailments, ranging from liver disease to heart issues, in addition to the obvious weight gain and stunting of muscle development. That being said, with so much knowledge about the negatives of alcohol abuse, why would an individual not want to become independent of all the risks and dangers? The answer is not so easy to discern, but we can at least look at some of the more alarming facts.

The Health Impacts of Alcohol Abuse

The aforementioned alcohol-induced liver disease, also known as cirrhosis, is the result of abuse over a long period of time. Not everyone gets to the point of cirrhosis, but there are many other, smaller monsters that can arise (Kuzma, 2015) from your head to your toes:

• Brain function can become unreliable.
• Decision making abilities are limited.
• Your looks can diminish due to blood vessel ruptures and swollen or puffy skin.
• The heart works harder to do what it normally does.
• Circulation is impaired.

One of the main things to remember is that alcohol acts as a diuretic, which can lead to fluid loss. Dehydration is not exactly the most welcoming environment for muscle development. Dehydration also leads to muscle fatigue. Earlier, I mentioned that you can gain weight from alcohol. This is twofold: number one, alcohol is not a calorie-free substance; and number two, we tend to eat more junk when we drink. They go nearly hand in hand. Finally, we see a hindrance in protein synthesis, the foundation of all our hard work toward Gainz. (Hanes, 2014)

Is a Little Alcohol Okay?

Now you may say, “Thomas, why does everyone keep saying that it’s okay to have a small amount of alcohol for good heart health?” Well, simply put, there are studies that have linked light/moderate alcohol consumption (like one or fewer drinks per day) with heart health. There are some catches, though. The studies found that the benefits did not help everyone; for example, those under 45 had less positive impact, younger women could have a higher risk for breast cancer, and people with hereditary alcoholism issues would not be advised to start drinking just because of this study (Gupta, 2008).

Educate Yourself About Alcohol Effects

Alcohol is not going away anytime soon. It’s part of many cultures around the world and has been for thousands of years. However, the people who are trying to get fit and stay healthy for life deserve to be educated on the topic so that they can give their body a better chance to succeed. 

Those with concerns about leaving alcohol behind can rest assured that fitness and wellness programming will not leave you behind, whether you are relieving stress, making friends, or aspiring for greatness.

For a better understanding of how alcohol affects your body, please contact the NIFS Registered Dietitian, Angie Mitchell.

Until next time… Muscleheads rejoice and evolve!

THOMAS LIVENGOOD

This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers click here.

Today marks the beginning of our Barbell Club here at NIFS. This is a free Olympic and Powerlifting program for anyone who is looking to:

• Improve performance of one or multiple lifts
• Improve technique
• Learn the basics about the lifts
• Do all of the above

What Movements Will You Learn?

Here are the movements that may be coached during your session:

• Clean (Hang or Power)
• Clean and Jerk
• Snatch
• Deadlift
• Squat
• Bench Press

As one of the coaches of the NIFS Barbell Club, my plan is to help out with any individual questions that members may have. If you’ve been around these lifts in the past, you know that there are many details that go into making the movement safe and successful. One of my favorite tools to use is slow-motion video. Many people have done these lifts for years and have never seen themselves do it on video. This can give you an idea of your bar path as well as visual cues with posture (head/foot position, and spine angle).

Another tool that can help you achieve your goals will be advice in programming. You may have been working on a lift for months and have made steady progress but have recently plateaued. Where do you go from there? After ensuring that your technique looks sound, my next goal would be to give you a few ideas on other lifts that you can perform to improve the main lift. For instance, you want to improve your snatch and have failed for the past 2 weeks at 93kg. Instead of continuously failing at 93, how about adding a few sets of “snatch pulls” at that trouble weight or even higher? This will help your body start to adapt to handling that amount of weight.

Can New Powerlifters Join?

But what if you have never attempted to do any Olympic or Powerlifting movement? Are you still allowed to attend? Absolutely! Beginners are my favorite individuals to instruct in these techniques because they have no preconceived notion of what the lift is supposed to be. We will help you learn the basics of the movement and let the session lead to wherever it may. As a beginner, the goal is not to be doing a full snatch or clean and jerk on day 1. More than likely, you will not be able to absorb enough knowledge within that one-hour session to do that. Instead, our goal is to build the foundational movement pattern that will allow you to excel in future training sessions.

No matter your experience level, come give Barbell Club a shot. Did I mention that IT’S FREE? You have nothing to lose and a wealth of knowledge to gain!

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

I regularly try to attend the Perform Better 3-Day Functional Training Summit (last one was 2019 in Providence Rhode Island), where the leaders of the fitness world converge to drop a whole bunch of knowledge and inspiration on fitness pros. I have been attending this, what Alex refers to as a “Fitness Concert,”every year since I started at NIFS. It is something I really look forward to yearly, and is a great experience of learning, refocus, and reenergizing.

Attitude: A Missing Puzzle Piece

But this year I left with a different feeling than in the past. I felt that I had been missing a very important piece of the success puzzle for so long, and it had nothing to do with movement. It was probably the most powerful of everything I took away from the “concert.” Most years I cultivate new ways to challenge the body through movement and methods of training, as well as grab a few great ideas about how to help people see what their true self is truly capable of. But not this year. Now don’t get me wrong, those topics were presented, and I enjoyed hearing those concepts, but they did not create the biggest impact for me this time around. The biggest idea that created the most impact for me was that MINDSET matters the most in fitness (and really anything you want to accomplish).

Brian Grasso was the presenter who really changed the way I think about creating change, and really blew my mind (pun intended) by revealing that life’s problems are mainly due to a “software” (the mind) problem, not a “hardware” (you) problem. I am a huge believer that things happen for a reason, and me choosing to see Brian’s presentation that day in Chicago was on purpose. In a previous post I wrote about an experience attending Wanderlust and the impact the concept of mindfulness had on me, and no more than a month later I was sitting listening to Brian talk about why mindset matters the most in anything we wish to be successful in, or to create change.

“Life’s problems are mainly due to a “software” (the mind) problem, not a “hardware” (you) problem.”

My Top 5 Takeaways from the Perform Better Presentation

Brian presented so much in a short amount of time—far more than I could do justice to in a single post. But here are my top 5 takeaways from his life-changing presentation.

Mindset is not motivation. Mindset is understanding YOU and how you see and interpret the world, and how you fit into it. Motivation, or motivational speeches and activities, tends to be short-lived with a crash at the end. This cycle is similar to illicit drug use; it provides an intense high followed by an equal low. This will result in two things: the want for more of that feeling, and the feeling of failure. Brian gave the perfect example by presenting the question, “Why are Tony Robbins motivational speaking engagements always sold out?” He provides that emotional response, making people feel great, but eventually that high goes away and people are left to their original problems, and feel the need to go back and get more motivation without focusing on the main issue: a negative mindset. 

The unconscious mind drives your life: Our unconscious mind drives our lives and shapes our world. It serves as our software for our behaviors. Our software can be shaped by the sequence of the unconscious which is:

Influence            Perceptions      Belief System      Expectation
(we incur)           (we carry)           (we accept)            (we hold)

These are some pretty powerful drivers for our behavior; knowing what is driving the behavior allows us to really change a lifestyle that needs help. Our software (unconscious) can be classified as either fixed or dynamic. Fixed is thinking what you see is the absolute truth; this mindset is usually negative. A dynamic mindset is “rewriting” the unconscious and seeing yourself in other ways. Another great example Brian provided to drive home this point was this: when you purchased your new iPod, you didn’t find your favorite music on it when you pulled it from the box. You had to download the songs you wanted. Your unconscious, so to speak, works the same way; if you don’t like the song that is replaying in your head, CHANGE THE SONG!

Perceptions that we carry don’t have to be our story. Brian said something that really spoke to me: “We talk to ourselves like we would not let anyone in the world talk to us.” Simply, our negative self-talk is so, well, negative, and that it can be so hurtful that we couldn’t imagine anyone talking to someone like that. But we do it to ourselves every day. This negative self-talk stems from the perceptions we carry about ourselves, others, and life in general. These perceptions can hold us back from making real change. Brian described the story of circus elephants and how they are tethered to a post by a rope tied around one of their four legs. At a very young age, a much smaller rope is used to tie them, which is strong enough to keep them there. As the elephant ages, trainers would use the same size rope, even though the elephant could easily break through it. But they don’t…why? Because the elephant is conditioned to believe that the tiny little rope is strong enough to hold him back. Do you see how strong perceptions of ourselves can be, and how mindset is the key to unlocking potential? 

Conscious vs. unconscious. So the unconscious mind is considered the driver and where behavior is created through impulse. It is believed that the unconscious mind already knows the right answer, and the only job of the conscious mind is to make the unconscious story true. Conscious choices create behavior through action, and this is where most of today’s self-help strategies engage, at the conscious level. But if most decisions are already made, and the story of YOU happens in the unconscious mind, these strategies will be unsuccessful. “We concentrate on amending physical behaviors without recognition of the drivers behind them,” Brian said. I equate this idea with something I feel I know a great deal about, movement. If you have a bad movement pattern (negative mindset), and you load that movement pattern (self-help at the conscious level), you will simply reinforce that bad movement pattern (negative mindset). On this point, Brian shared a quote from Clinical Psychologist Dr. Sophie Henschaw; she states, “The reason positive affirmations don’t work is that they target the conscious level of your mind, but not the unconscious. If what you are trying to affirm is incongruent with a deeply held negative belief, then all that results is an inner struggle.” Pretty powerful statement considering we as a society have become so reliant on the development of goals and daily affirmations as strategies for success. But if we take time to consider that the deeper portion of our mind is what is really driving our behavior, it only makes sense that, for sustainable change, the focus is on the unconscious and strategies that deal directly with that level of the mind.

“Our negative self-talk is so, well, negative, and it can be so hurtful that we couldn’t imagine anyone talking to someone like that.”

It’s a story, plain and simple: Mindset, as stated above, is understanding YOU and your story. Your story is developed through that sequence of the unconscious (influences-perceptions-belief system-expectation), and awareness of that sequence is a powerful first step. Because here is the thing: you can change your story. It doesn’t have to be fixed! You don’t have to respond to influences with negative actions or thoughts. You do not have to carry those influences that do not lead you down a positive path. And if your belief system is based on principles and not personality and environment, it will be more apt to deal with the changing world around you.

Bottom line is, if you want to change your life, update your software and change your story. I leave you with another impactful quote that Brian shared with the group:

“Who looks outside, dreams; who looks inside, awakes.”
—Carl Jung

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.

There are numerous different products on the market now that are supposed to help improve your strength training. From lifting belts to Mark Bell’s patented Slingshot, there is more gear available now than ever. For a novice lifter, the multitude of available products will probably just leave your head spinning. What is actually helpful and what is just a moneymaker? Here is my take on some of the most popular products out there.

Lifting Belts

There are some products that I will advise most lifters to stay away from, but this is not one of them! A lifting belt is imperative to a good strength training regimen. Any kind of substantial load for a squat or a deadlift is going to put a lot of pressure into your abdominal cavity, as well as onto your spine. A lifting belt acts as a brace when the lifter takes in a large breath and pushes their abdomen out into the belt. This ensures that the spine stays stable in place and has nowhere to go, resulting in a much-reduced risk of injury. This piece of equipment is the first that I would recommend purchasing for any new lifter, especially if you are thinking about competing in powerlifting.

Not sure if you want to compete? Try it out at the annual NIFS Powerlifting Competition! It is a great starter meet to get your feet wet and see what competition is all about.

Olympic Lifting Shoes

You have probably seen or heard of lifting shoes before. They have an elevated heel and make a nice, loud “SMACK” sound on the platforms at NIFS during a properly executed Olympic lift. These shoes can be helpful for more than just Olympic lifting, though. They can be very helpful for front and back squats (depending on your body type). If you have the right body type (usually tall and lanky), these shoes will create better leverage for you to squat more efficiently. The elevated heel actually shifts your center of gravity forward just a slight bit, which allows the squatter to sit backwards and reach “good depth” easier.

These shoes can be somewhat costly for students. Try to find a good deal on a pair of lifters if you are strapped for cash. The more expensive pairs (Nike Romaleos) can run up to $250 or $300, but Adidas makes a similar shoe that you can find for around $75. If you are not an Olympic competitor, there is not much need to spend a couple hundred dollars on these shoes.

Mark Bell’s Slingshot

So, we have looked at an “almost necessary” product and a “nice to have, but don’t totally need” product. Here is an example of a “don’t really need at all” product. Mark Bell’s Slingshot is a highly elastic band with two arm sleeves on the side, which, once you put the Slingshot on, causes the elastic band to stretch across your chest. Basically, this tool allows the lifter to handle heavier loads on the bench press than they normally could. The few advantages to this product are

• Less shoulder pain for those with very severe shoulder issues
  
• Overloading the bench press with above-maximal weight
• Frankly, loading your ego by seeing how much you can bench when using it

If you’re thinking I am just hating on Mark Bell or his product without just cause, please reconsider. I am a big fan of Mark and his no-nonsense business style. He knows what his product is for and to whom he should market it. I even have a Slingshot of my own! That being said, I think there are too many young lifters who buy his products just because they see him as an idol and they want to be like him in any way possible. The Slingshot is a tool that can be utilized by experienced lifters, and it can be helpful. But, for the beginner lifter, this product will almost certainly do you more harm than good.

Start with the Basics

There is a time and place for most lifting products, but most of them are not needed until you are way down the road to being competitive. Start with the basic products that will benefit you, not confuse you. A lifting belt is a great product to start with, and possibly a pair of lifting shoes. Do your research about all lifting products and try to determine which ones will work the best for you. I urge you to not just buy any of these products on a whim, thinking that they have to help you because somebody famous said so.

This blog was written by Aaron Combs, NSCA CSCS. To find out more about the NIFS bloggers, click here.

Next up on the minimal gear with max results list is truly one of my favorites, the superband. In part 1, we took a look the slider and all its versatility and ability to challenge the body in many different ways. The superband provides even more options with very little gear (mainly because we can perform more pulling movements with the band). So now we add “load” to a movement pattern on top of gravity. The superband is definitely next on the packing list when I travel, and I always have one available at home.

Favorite Portable Exercise Equipment: The Superband

The superband has been gaining in popularity over the last decade or so. With its easy-to-use and on-the-go capability, the superband has become a staple in many programs, from the weekend warrior (guys and gals like you and me) to elite-level athletes. Dave Schmitz, also known as “the Bandman,” has been teaching and promoting the use of superbands (resistance bands) since the mid-1990s. I have learned a great deal from Dave, not only about programming using bands, but also the motivation to reach as many people as I possibly can.

The band can be used anywhere, all by itself or attached to a stationary object or partner. This versatile tool uses tension as its load, and maintains resistance pretty much throughout a range of motion, which skyrockets its potential for strength gain and metabolic cost of the movement. The movement possibilities are endless, which can provide so much variety to your program either at home or away.

Best Superband Exercises and Workouts

Here are some of our favorite superband exercises:

Workouts:

Circuit—:40/:20—3–5 Rounds

• Front squats
• Deadlifts
• Bent-over rows
• Jump press

• A1 Chin-ups      4x5 (add load)
• A2 Band push-ups      4x max reps
• B1 2KB front squats      3x8-10
• B2 Band hip press      3x8-10
• C1 Band 1/2K lift      3x8
• C2 Band bent-over rows      3x8

Stay tuned for the next installment, when we take a look at easily one of my favorite pieces, the TRX.

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.