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.

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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!

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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.

There comes a time when a story of struggle, strife, and success must be shared to remind others that you are never alone in your battle, and that achievement and happiness are closer than you may think. Katie Feltman has such a story.

I have had the privilege to work with Katie for many years now, and I can remember the first conversation we had out in the fitness center about where she was at the time, where she wanted to go, and how we could work together to get there. I felt her struggle instantly, but I also felt a great deal of determination, evident from the progress she had made before coming to see me. She wasn’t going to take this battle lying down anymore!

I asked Katie to talk about her journey with me so that I could share it with those who may be looking for that spark, that notion that nothing is impossible, but I’Mpossible! Join me in walking in Katie’s shoes as she shares some of her journey with us.

Conversation with Katie, Part I:

Tony: So, take me back about four years and tell me what was going on with you at that time.

Katie: I was living a very different life. A recent doctor’s visit had revealed I weighed 286 pounds, I was pre-diabetic, I had high blood pressure, my LDL cholesterol was high, and I had just found out I had to wear a Holter monitor to diagnose heart arrhythmias I was having. I had lower back pain from herniated discs that required an unhealthy amount of daily Advil to keep at bay (and along with my poor eating habits had created a wicked case of acid reflux that ultimately became an ulcer) and I slept poorly. For 37 years of age, I wasn’t doing okay. I was unhappy.

Tony: What were some of the major struggles you were dealing with?

Katie: Like most people, I had my share of stress sources; nothing extreme or unusual, but I had an ill mother, and a job that looking back now I realized had reached a point that made me miserable. But generally I had nothing going on outside of me that should have triggered the kind of profound lack of self-care I was engaging in on a regular basis.

“I coped with my stress by pushing my feelings inward and washing it all down with sugary processed foods and wine. I made no time to take care of myself.”

You’d think with the scary words the doctor was saying I would have walked out of there that day and taken charge of things right then. But change isn’t like that—not for me, at least. I was frustrated with how I felt, and I know this will sound superficial but it is true: I hated how I looked, which I didn’t realize then but now know was key to my struggle. Self-hate = no self care, and that was how I was living my life. I was living life in a muted capacity, and I lacked the motivation to do something about it—any of it.

Tony: Can you describe some of what you were feeling at that time?

Katie: I was demoralized and frustrated at what seemed like an impossible and insurmountable task—it was so daunting. Getting healthy, changing how I lived, and peeling pounds off. I wanted instant results from modest change. I’m an extrovert, and my social life at the time revolved heavily around eating out, going to bars, and generally going places where food and booze were the main reasons for being there multiple times per week. But there was a nagging voice in there that knew there was more out there for me—I just wanted to feel better, feel happy most of the time, cope better with the smaller, mundane stresses as well as major things, and sleep better.

Tony: How did these struggles and frustrations affect your life? What did you feel like before you decided to take your life back?

Katie: I felt unhappy, ashamed, and not in control of my own life, and generally was in a terrible place emotionally and physically. And if it hasn’t been stated clearly enough before, I felt like crap pretty much all the time and it wasn’t just physical—it was mental, too. I was in a fog much of the time. I didn’t handle even small stresses well, much less bigger things. I was just floating along with life rather than living the life I really wanted to live.

“I was just floating along with life rather than living the life I really wanted to live.”

READ PART 2 of this amazing story and learn what it took for Katie to make the critical changes that resulted in her being able to take her life back and overcome obesity and a lack of healthy habits and see measurable weight loss.*

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

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.

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I recently received a lesson on the origin and true meaning of the word coach. A coach can be defined as something that takes you somewhere, such as a stage coach or coach seat on an airliner. But a COACH is someone who takes you where you want to go. One of the many powers of a coach is the ability to make memories and lessons that stick with you forever, that take you places every day. I have been coached for the majority of my life before ultimately becoming one because knowing the effect these special people had on me, I wanted to be that for someone else.

But that’s me, that’s the way I am wired. But I wanted to find out from people like you why a COACH is so important. I had a great conversation with longtime NIFS member Buffy Linville and I posed the question: Why did you want to work with a coach? She had plenty so say, and I am honored and excited to share her thoughts with you.

Why did you want to work with a coach, Buffy? 

My own experience with a personal trainer came after many years of unsuccessfully trying to lose weight. I finally accepted the fact that I didn’t know how to do it on my own. With great apprehension, I approached a coach at my gym and inquired about personal training. I had to fight off the desire to “get in better shape” first (kind of the same mindset that tells you to clean your house before the housekeeper comes)! For some reason, we’re embarrassed to admit that we need help. That’s sad. In the beginning, it was scary. I didn’t know what to expect and I was afraid of looking foolish. I had never been an athlete or done sports of any kind, so I didn’t know what it felt like to challenge my body—to feel fatigue in my muscles or get my heart rate up. But I also didn’t know what it felt like to feel strong or to be able to run, jump, or climb. I didn’t know what good movement was, or how good it felt to conquer mental and physical challenges*.

“I had to fight off the desire to ‘get in better shape’ first (kind of the same mindset that tells you to clean your house before the housekeeper comes)! For some reason, we’re embarrassed to admit that we need help.

Fast-forward 6+ years… After several years of personal training and group training to various degrees and with various coaches, and after a sprint triathlon, two bodybuilding shows, and three powerlifting meets, I myself am now a personal trainer—a personal trainer who still seeks out personal training and coaching. This is partly because I want to keep learning from people who know more than I do, but also because in spite of all the knowledge I have about how to train and eat well and recover, I still need help. And I still fight the embarrassment of not being where I think I need to be fitness-wise. But this is why a coach is so important—you quickly find out that you’re not the only one. Everyone ebbs and flows in their journey to become better (be it with fitness, career, finances…coaching is valuable in any walk of life that’s important to you).

“Having someone help you establish realistic goals, create a plan, and then push, encourage, and support you along the way makes all the difference whether you’re brand new or a seasoned veteran.”

What are your major reasons to work with a coach?

• Time and energy: Let someone else make the game plan. All you have to do is show up.
  
• Expertise: No matter how much you know, someone else will know, if not more, at least something different than you know.
• Education: It’s a professional’s job to stay current and always be learning. If you hire a reputable coach, you will likely always be learning something new—new exercises or a new/better way of doing something.
• Accountability: You may already know what to do, but it’s easy to let things slide when there’s no consequence, no accountability. If someone is paying attention to and following up with you on your progress, you’re more likely to stay on track.
• Assessments: A professional can take regular quality assessments to determine your progress and help you establish new goals.
• Motivation: In addition to accountability, a coach will be your number-1 cheerleader. They know how hard you’re working and will celebrate your successes with you and encourage you through rough patches.
• Efficiency: More than likely, you will work harder with a coach than you will on your own, which will help you achieve your goals faster.
  *Weight loss claims and/or individual results vary and are not guaranteed.

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I would not be where I am today if not for the coaches in my life, or people like Buffy who have coached me just as much as I have coached her. Working with someone who can get the most out of you, even when you think there is nothing left, is a powerful relationship. Find a COACH, and watch them take you somewhere.

Interested in trying Small Group Training? Contact Tony today to attend a free session!

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.

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!

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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.

At times you may hear somebody at the gym or fitness center saying, “I don’t want to look like a bodybuilder,” or “I don’t want to be a powerlifter.” That’s great! That person knows their goals and also what they want to avoid. However, don’t let your specific goals cause you to have myth-generated fears of certain exercises.

Extreme Lifting Programs

Just take a second to think about what exactly a bodybuilder or a powerlifter has to do in order to earn his or her title. A bodybuilder must train with heavy weights, high intensity, and a whole lot of volume (reps and sets). Not only is the training extremely specific to what they do, but they have to do it for years to even be considered an amateur! I haven’t even mentioned a bodybuilder’s diet. Bodybuilders can consume 8,000 to 9,000 calories per day to gain muscle the way that they do!

A powerlifter’s training is just as specific to their sport. They train with very heavy weights and high intensity, but lower volume. A powerlifter pushes his or her body to an extreme level by slowly loading more and more weight into the program over time. A powerlifter can also consume upwards of 7,000 to 8,000 calories per day in order to fuel his or her body to perform at such a high, strenuous level.

All in all, extreme athletes such as professional bodybuilders and powerlifters follow very intense and specific programs that have gotten them to the level they are at today. What does that mean for the normal gym-goer? It means that there should be no fear of looking like a bodybuilder or a powerlifter unless you are following that specific style of program or eating that amount of food.

The Benefits of Lifting Weights

So far, I have given you reasons why you shouldn’t avoid weightlifting, but now I will give you specific reasons why you should be lifting weights.

• Strengthening bone: Lifting weights can add bone density, which will really pay off in later years, possibly saving you from injuries and expensive surgeries.
• Adding stability: When weight training, you are forced to recruit stabilizing muscles. These will become stronger and allow you to perform physical functions more efficiently.
• Boosting your metabolism: That’s right; lifting weights burns calories! You will be burning calories during a weightlifting session, but also afterwards. Your metabolism can get a positive effect from weight training, causing you to burn more calories throughout your day*.
• Increasing Fat Free Mass (FFM): Weight training will help to build muscle, which is included in FFM. So, if you do it correctly, you can effectively burn fat and gain muscle through weight training*. Sounds like a win-win to me!
• Increasing functionality: So when your friend says “Hey, can you help me move into my new house this weekend?” you don’t have to dread saying yes! If you have grown accustomed to lifting weights, you will be well prepared for events like moving furniture, yard work, and rearranging all your stuff in the attic* (just like you’ve been meaning to do for the past five years).

So, if weightlifting isn’t for you, I want to encourage you to go into the gym and try a session of weight training. If you’re brand new to weightlifting and need some help, a Health Fitness Specialist like me is always waiting here at NIFS to help you get started.

*Individual results vary and are not guaranteed.

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This blog was written by Aaron Combs, NSCA CSCS 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.

For years people have been running in marathons and half marathons, 10Ks and 5Ks. And most recently the wide world of racing has taken a turn for themed runs, which is quite exciting if you have ever been to one! But no matter how many years go by, two goals continue to come up: running farther, and running faster.

We often hear someone say, “I want to be able to run farther than I did before.” We see it all the time: “I am going from the couch to running a 5K,” or “Last year I completed the 10K, so this year I really want to try the half marathon!” The other thing we hear is, “I like the distance that I am running, but next time I want to cut off 10 minutes.” The goal is to keep going faster and breaking a personal record. But which one is better—which goal should we strive to accomplish?

There are hundreds of programs out there that help you with one of the two goals: programs that are designed to help you increase your distance over time, or programs that are designed to keep your distance but increase your pace. And the good news is that both types work for different people.

Kris Berg, an exercise physiologist and professor at the University of Nebraska Omaha, says that after several decades of studying how an athlete can increase their endurance, he continues to lean on the profound answer of “The person needs to do what feels right for them.” Every person is made up differently genetically, and every method works differently for each person. It’s important to listen to what your body says, and if you can’t go farther, work on going faster, and if you can’t go faster, work on going farther!

Let’s take a look at each of the two common goals more in depth. 

Common goal #1: Being able to build endurance and go farther over time. 

The first and most important thing to keep in mind with any sort of training (and not just endurance running) is that adaptation and change are gradual. You will not be able to run 3 miles today and 16 miles tomorrow. Building gradually is vital to grasp before you set an overall goal, which must be realistic. Gradual adaptation means gradual, patient, and consistent. 

Another trick to being able to run long distances is to not start off too fast. Many people don’t make the distance they want because they are running at a pace that they cannot sustain. Find a pace that works for you! 

One other vital point to make when working on building your endurance: don’t overtrain. In most marathon training programs and endurance building programs out there, you will not see more than three days worth of running per week. You need to allow your body time to rest between runs.

Common goal #2: Working on speed to shave off some time from your last race. 

Disclaimer: working on speed is hard; be prepared to be mentally tough and stick to the workouts. When working on speed you will want to focus on some interval workouts. These are workouts that you are pushing at a fast pace for a certain period of time, then slowing down to recover before the next interval starts. 

And a final tip: If you want to run faster, you need to make your legs stronger. By doing some strength training and building up muscle mass, your speed will increase.

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

Diabetes is a very familiar topic for me. Being diagnosed with Type I diabetes in my early 20s (not far removed from being a collegiate athlete) has made a huge impact on my life and how I face every day.

Always being on the active side and loving the endorphins of exercise has been both a blessing and a curse. Exercise plays a huge role in fighting diabetes, not only in prevention but also in management. Some people who have diabetes are the unlucky ones with inherited genetics, while others develop it through lifelong lifestyle habits ranging from poor nutrition to inactivity. More often than not, we can take control of this situation and overcome the effects by following the guidelines set forth by our healthcare providers and by listening to our bodies. 

Countering the Effects of Diabetes

Covering serious health topics such as heart health and foot health, the negative effects of diabetes are vast. With limited options available, we must turn to good old Mother Nature. Healthy lifestyles consisting of proper nutrition mixed with a modest yet consistent workout routine provide your body the necessary tools to cultivate and sustain some resistance to the overwhelming complications of diabetes. From this, you can see that your best friends will soon be a good gym buddy or a personal trainer to help hold your workout routine accountable, and a myfitnesspal app or a registered dietician to help hold your nutrition plan together.

The Importance of Monitoring Glucose Before Exercise

You may say, “Thomas, this blog can’t be all sunshine and rainbows.” You are correct. There are underlying factors that make simple solutions to diabetes an even steeper hill to climb. Individuals with diabetes are affected by almost every food they eat and every rep and set of exercise they push through. High and low blood glucose levels from improper insulin dosage or other medication are extremely dangerous. The only way to ensure you are ready to work out is to utilize a glucose monitor multiple times throughout the day. This includes before and after meals, before and after workout sessions, and the first thing when you wake up in the morning (fasting) and right before you go to bed. That’s a lot of little finger pokes. 

Diabetic Neuropathy

Another diabetes-related issue is called neuropathy, which is basically the desensitization of nerves in the extremities. You may be thinking, “This is great; I won’t feel pain anymore!” But what you don’t know is that now you can injure yourself without knowing and make it even worse by not addressing the issue, which can lead to irreversible damage. From this, you’ll find that your new best friends are going to be your endocrinologist and your podiatrist.

We Are Here to Help

There are many other friends that you will make along the way, ranging from your optometrist to the friendly types encouraging you to stay on the wagon. My suggestion is to let them help you. Because diabetes is a road that is nearly impassible without the help of others, you will find each helping hand not only makes the journey easier, but lets you know you are not alone in your fight. 

For more information about how NIFS can provide you with the proper atmosphere and knowledge to succeed with diabetes, contact the track desk to speak with one of our certified and degreed fitness professionals. NIFS is also proud to offer a registered dietician who can help you make informed decisions regarding your diet plan.

NEVER GIVE UP

What did you eat today? Don’t underestimate the role that proper nutrition plays in your health and fitness. Contact Angie Scheetz ascheetz@nifs.org or call 317-274-3432 to find out more about the My Nutrition Coach app. 

This blog was written by Thomas Livengood, Health Fitness Instructor at NIFS. 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.