NIFS Healthy Living Blog

A while back I shared this blog with six reasons to run with a group rather than alone. Here are six more reasons.

• Group running can help with boredom. Although sometimes alone time is nice when running on your own, group runs fly by much faster. You are more likely to explore new routes when running with a group, which will definitely make your runs more interesting.
• You will feel a sense of community. Whether you are racing together, volunteering at a race, or cheering on your teammates, it is enjoyable and rewarding to be connected with likeminded people and to be part of something bigger. Runners can really relate to each other and are supportive of one another through running (and non-running) ups and downs. Runners feel certain emotions and find humor in things that only fellow runners can understand. These bonds make runners feel like they are part of a special, tight-knit community.
• You will expand your social circle. Running with a group is a great opportunity to meet people with similar interests. Many people have met their spouse, significant other, or close friends through a running group or club.
• It is safer to run with others. Attackers or harassers are not likely to go after a group. You are less likely to get lost if you are with a group, and even if you do take a wrong turn, you have each other to figure out how to find your way. If someone in the group gets injured or sick, there is always someone there to help.
  
• You will discover new routes. People like to share ideas, and even if your running group friends live in the same neighborhood, you are all likely to come up with different running route suggestions. Sometimes you think you know the area, and all of sudden a friend offers a route that will boost and spice up your running. A single new route or a tweak to an existing one can keep your running mind fresh for weeks. As a group you may decide to travel to different spots and explore them when running. Individual runners tend to drive to different locations away from home to explore and experience different running scenery. 
• Entering team events is easier if you are part of a running group. Being a part of group running puts you just one application form away from racing events. The entire group is unlikely to be granted places behind the start line at the coveted Indy Mini Marathon, but there are many races across most of the countries in the world where a bunch of friends can have a great day out. Cross-country is a firm favorite everywhere, but there are also races where you will be running laps, and relay races where you are taking turns with your friends, each running a certain distance. Friends can also join ultra races where you can run, walk, eat, rest, walk, then run some more (if you still can) for anything from 50K onward. There are multiple options out there. Get busy and have fun!

This blog was written by David Behrmann, NIFS Health Fitness Instructor.To learn more about the NIFS bloggers, click here. 

I have been in a gym environment of some kind for the majority of my life, first as a student athlete through adulthood and now as my profession. There really hasn’t been a time in my life when I haven’t been a part of the gym culture. There is a reason for that: I LOVE IT! I love to move, push myself beyond perceived limits, see successes, be around likeminded people, and witness amazing transformations and feats of strength. There is nothing like it, and I have done a great deal of growing up in a gym, and now it is my livelihood, literally.

In my opinion, a solid and enjoyable fitness community can rival any support environment out there. Fitness can bring people together and give feelings of belonging, help each other through life struggles, and provide smiles on days when smiles are hard to come by.

Ten Ways to Be a Great Gym Member

So how do we, as individuals, be strong members of a fitness community that allows for acceptance, belonging, safety, and fun? Like most places you visit, there are customs and rules of etiquette that help provide the culture that brought you there in the first place. Whether you are a lifelong gym-goer like me, or are just joining a facility for the first time to tackle your new year’s resolutions, follow these customs to be a strong member of your fitness community and provide an example for others to follow.

• Lower the noise. I’m referring to the grunts and heavy breathing. Now, I am not advocating lowering the effort level of whatever it is you may be doing, but lowering how loudly you express your effort level. Your headphone noise can also be a negative distraction, especially if you enjoy songs with more colorful language.
• Detach the phone from your hand. Okay, so I know that we are pretty dependent on technology these days, for good reason. And I am not here to argue the pros and cons of the mobile phone in society. But I would offer that real-life connection is far better than the virtual kind. With that said, put the phone away and connect with the people who are there for the same reason you are, to get better. Warning: Mobile Phone Head and Neck Pain Syndrome is a thing! Put the phone down and look up.
• Put your stuff away. If you respect your fitness community, you should respect the idea that others would like to use the equipment as well and should be able access it from where it belongs. Help your gym brothers and sisters by putting your equipment back where it came from so someone else can use it, while at the same time keeping your community safe by removing trip hazards.
• Wipe down your stuff after use. Another way to keep your community safe is to wipe down your equipment with the disinfectant and towel provided to you. It really only takes a second, and then be sure to show consideration and put the towel in the dirty towel bin.
• Share your stuff. When you have completed a set, it’s just good manners to allow someone to work in on the same piece if they are waiting to use it. Sitting and looking at your phone (see #2) during your rest period while occupying the equipment just isn’t cool. Hop up and let someone in; you never know, you could meet a best friend!
• Cover your stuff. Have you ever heard the phrase “No Shirt, No Shoes, No Service” (I’m going to go ahead and include pants here as well)? This goes doubly in your fitness community. More exposed skin equals more bio-fluids finding their way onto surfaces of equipment, mats, and floors. This can cause the spread of an array of communicable diseases. Also, in a fitness community, strong members appreciate modesty and acceptance of all body types. It is fantastic that you love the way you look; now wear your workout gear proudly and respectfully.
• Mind the time. Be mindful and respectful of the hours of operation for your fitness community and plan your workout accordingly to stay within its working framework. Show up to group fitness classes on time, and if you are more than 10 to 15 minutes late, hit another class or ask for some help from an instructor on some exercise options.
• Mind the advice. Be certain that someone new to the fitness community is looking for exercise advice from you. It’s great that you have a great deal of experience or read the latest article on BodyBuilding.com, but unsolicited advice can be annoying to some and can hurt the positive experience they are there to have. Trust me, in my experience, most people will ask if they are looking for advice.
• Use the resources. Instructors and trainers are there for a reason: to help you and provide a great experience for the members of the fitness community. If you have questions regarding the equipment or exercises, don’t be afraid to ask. At NIFS, our instructors are here solely to help you and be the best part of your day. Let them help guide you in all aspects of the gym environment. You’ll learn a bunch of new stuff while you are at it.
• Be friendly and considerate. A gym should be fun and a happy place to go to! That is guaranteed when people are being friendly and considerate of the needs of the entire environment and not just their landscape. Simple things like sharing your equipment, opening the door, and saying hi all add a positive vibe to the environment.

The Gym Is Like a Lot of Other Great Communities

If you notice, most of the actions on this list are the customs you will find pretty much anywhere you consider a great community such as neighborhoods, churches, restaurants, and fun gathering places. The gym shares so many similarities to those pillars of our lives, and it should be treated with as much respect and effort to keep it a place people want to belong to and visit daily. A gym can be a special place, where goals are sought after and obtained and friendships spawned and nourished; a place where everybody knows your name (cue the song).

So follow these customs to be a fitness community leader and work together to make your gym special!

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.

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.

It is finally summertime! You are looking out of the window from your office and can hardly wait to get outside for your workout after work or on your lunch break. Unfortunately, summer comes along with hot and humid conditions that can have a terrible effect on your body if you have not properly hydrated.

It is important to consider the effects that the sun and warmer temperatures can have on your body and your performance, and to be sure to get appropriate hydration. The heat index chart, which shows where the combination of heat and humidity becomes dangerous, is a great resource in determining whether it is a good idea to go outside to exercise.

Here are five helpful tips to keep you hydrated and healthy as you exercise outdoors this summer.

1. Avoid exercising outdoors during the hottest hours of the day (generally between 10 a.m. and 5 p.m.). This will make for a more comfortable training session and decrease your likelihood of becoming dehydrated.
2. Carry water with you during your workout. Not only should you drink water in the few hours leading up to your workout, but you need to be drinking water during the workout as well. It is recommended to drink a cup of fluid every 15 minutes during your exercise session.
3. Replace the fluid that you have lost. A good rule of thumb is to drink two cups of fluid for every pound that you lost due to water loss during the activity. If you have weight-loss goals, don’t be fooled into thinking that the weight you lost during the workout is a good thing. It is just water weight.
4. Recognize if you are dehydrated. There are many symptoms that determine if you are becoming dehydrated, including feeling thirsty, tired, or dizzy; having a headache; and having dark-colored urine, to name a few. If you start to experience these side effects, you must rehydrate yourself before the situation becomes a medical emergency. Do not try to continue exercise if you feel you are becoming dehydrated!
5. Be aware of hyponatremia! This occurs when you are consuming more fluid than you need during an activity, resulting in a low level of sodium in the bloodstream. Consuming a sports beverage rather than water during endurance activities can be beneficial to you if you experience this.

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

Taking my workouts outside is an easy way to soak up the benefits of nature and switch up my normal gym routine. That being said, I understand that exercising outdoors isn’t exactly the same as exercising inside, and there are some necessary precautions I always take into consideration when completing my outdoor workout.

1. Map My Route Ahead of Time

I am probably the worst person to ask for directions. The GPS was invented for people like me, and I am so thankful to have one with me at all times (thanks to my phone!). Whether I am going for a jog, bike ride, or walk, or completing an outdoor circuit workout, I always make sure to plan my route ahead of time (so I don’t get lost) and show someone else the route I will be taking. This way, if I do get lost or injured, or am not home when I expected to be, someone knows where to find me.

2. Bring My Cell Phone

Yes, it’s cumbersome and I would prefer to feel “free” and not have it with me while running outdoors, but I know that if I were to fall, or get lost, or for some reason I wasn’t able to make it back home, I could give someone a call to help me. I keep it in my Sprigs Banjee Wrist Wallet so I can listen to music or a podcast, or I keep it in my SPIbelt. Either way, it allows me to keep my hands free. I also have an ICE (In Case of Emergency) number in my phone. I have heard that emergency professionals are trained to look for an ICE number in cell phones to notify a loved one in an emergency situation.

3. Carry an ID

I always carry an ID with me, but that doesn’t mean I always bring my driver’s license along. My Road ID bracelet is the perfect running accessory that contains my name, my husband and parents’ names and contact information, and my age—all important things “just in case” there is an emergency. I love that it is on my wrist and I often forget I am wearing it because it is so lightweight and comfortable.

4. Beware of Dogs

Recently, a coworker and fellow NIFS employee who is a runner informed me that one of her friends was attacked by a dog while running. Hearing her story really got me thinking, because luckily I have not come into a negative encounter with a dog while running. Here are some canine safety tips I keep in mind when running and exercising outdoors:

• Do not run from the dog; this can stimulate the animal.
• Stand perfectly still with hands and fists close to the body.
• Don't yell or say anything.
• Don't look the dog in the eye; this can be threatening.
• Do not use mace on an animal; it is not strong enough and will upset it more.

5. Wear Reflective Gear

When running in the evening or in the early morning while the sun is rising, I always make sure to wear some sort of reflective gear. I prefer to choose clothing that has the reflective gear “built in,” but you can easily purchase reflective vests to wear over your clothes. Wearing reflective gear makes it easier for cars and bicyclists to see me when I am coming their way, which makes me safer while getting my outdoor workout on.

6. Check the Weather

The weather often dictates whether I take my exercise outside or keep it indoors. If it’s raining, chilly, or super hot, I will opt for an indoor workout. That is, unless I am training for a race. Often when I am training for a race I will head outside to train in less than ideal conditions. Exercising in the elements may seem intimidating, but when I am dressed properly I can go out in all kinds of weather! When dressing for cooler weather, I always layer my clothing. This helps trap the heat in and gives me the option to get rid of some clothing articles if I get too warm. That being said, if the roads are dangerously icy, if a rain storm brings thunder and lightning, or if there is a heat warning I will always pick safety first and move my run to the indoor track or treadmill.

7. I Don’t Blast My Music

I love listening to music and podcasts while I run and exercise because they really help me enjoy the workout even more than I already do. While I love listening to my music and podcasts, I make sure not to blast the music so I can hear oncoming cars, people, bikers, and anything else that I may not be expecting to come my way. I know how easy it is for me to “get in the zone,” but I try to stay as alert as possible when exercising outdoors, especially if I am not with a buddy.

What are some of your tips for staying safe during your outdoor workouts? Share them here.

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen. Meet our other NIFS bloggers.