It’s summertime which is usually synonymous with vacations and miles of traveling. Summertime travels have been some of the best times of my life! The weather is great, there are so many things to do, the sun is out, and it’s time to relax and have some well-deserved FUN.

But it can be somewhat difficult to continue your regimen while on the road. Hotel gyms are not always the best (although most will get the job done in a crunch), you are staying in a rented home or cottage that does not include a fitness facility, and day passes to the local gym can play havoc with your vacation budget. If you are anything like me, you want do something quick but effective so you can get back to what the trip was intended for: RELAXING. So what are you to do?

Planning to stay active during your travels doesn’t have to be a huge challenge. To help you plan to stay on track in your fitness, no matter the environment, I put together a list of great tools that travel really well. So when you are packing all the clothes you probably will never wear (I am the worst about that) and your sunscreen, leave a little extra room for a few of these great tools that stow easily and will keep you moving toward your desired outcomes.

TRX

There is a reason the company that manufactures the very popular TRX is named Fitness Anywhere. The TRX can go and be used anywhere. From hanging the suspension trainer off your hotel door, to getting outside and securing it to a tree, the TRX is ready to go in a matter of seconds. The TRX is really your travel gym because most resisted movements you can think of that you perform in the gym can be done using the TRX. Not sold yet? The TRX rolls up into a super-small bag that won’t take up much room in your luggage or even your carry-on.

Resistance Band

Just like the TRX, the resistance band will add load to any movement and will take up no space in your bag. The band also provides many unique movements as well as tension throughout the entire range of motion. This equals big resistance in a small package.

Tennis/Lacrosse Ball

You have heard me speak about recovery many times before as being a huge part of your training program. A great time to spend some time recovering is when you are on vacation. Pack a tennis or lacrosse ball, or even a small foam roller to take care of your soft tissue rehab needs. Remember, the results from your program happen during recovery, so use this time to reap the benefits.

Val Slides

Also known as furniture movers, Val Slides are a great tool to add a little more oomph to your body weight exercise. With hundreds of ways to utilize these sliders to create a major metabolic and strength effect, they are a great choice to throw in your luggage. By the way, they weigh only a few ounces and are super flat, ensuring that they won’t send your suitcase over the weight limit.

Kettlebell

The kettlebell travels best if you are driving to your destination, not flying. But if you are choosing the automobile route for your vacation, the bell will fit very nicely in the trunk. I can’t even start to cover the multitude of movements that can be accomplished with the kettlebell. For those of you participating in Small Group Training or our HIT program, you’ve witnessed what a single kettlebell workout can look and feel like. The kettlebell is a very effective, very quick, and very easy tool to travel with. Grab one and throw it in the car—you will thank me for it!

These lists of workout tools is by no means exhaustive, but are the ones that I think provide the most impact while taking up the least amount of space. There is a tool I didn’t mention above, but can be the best tool of all and that is a pair of walking shoes. No matter the place, time, and who you are with, you can always go for a stroll. Enjoy your summer. You’ve worked all winter for it.

This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Cardio, short for cardiovascular exercise, has been around for a while—really, since the beginning of time, if you think about what cardio is and what it does for our bodies. In essence, we are doing cardio all the time, just at various intensities (if we weren’t, we would not be reading this!). The primitive man did cardio to stay alive, the Pan-Hellenic Games of Ancient Greece introduced cardio as a sport, and in modern times we do cardio to replace the manual labor that produced enough calorie consumption and expenditure to keep our bodies lean and strong.

There are many types of cardio that we do to stay in shape, and many arguments about which equipment is best for burning calories. Of the cardio that is mentioned, running and walking usually come up most in discussion about which is the better cardio. Here, I discuss this topic and get to the bottom of this fitness impasse.

Running Pros and Cons

There are always two sides to a story. Running, obviously the more rigorous of the two, carries many benefits, including strengthening the heart and lungs, improving blood flow and circulation, burning calories, etc. 

There can also be a case made that running isn’t all it’s cracked up to be. A lot of wear and tear on the body occurs over the course of a runner’s life, whether it is your feet, knees, or hips (Weil, 2015). 

Walking Pros and Cons

On the other end of the spectrum, we can look at walking for cardio in the same light. The benefits of walking include calorie burning, but vary to include stress reduction. The impact of walking is definitely less on the cardiovascular strength side, but it provides much-needed exercise to individuals who cannot physically run (Caton, 2012). 

From the calorie-burning standpoint, walking can burn as many calories as running, assuming you do the same amount of work. This means that it will take you longer to burn 100 calories walking versus 100 calories running. 

Running and Walking Are Both Good!

One thing that I have learned both professionally and personally is that not everyone is a great marathon runner, and not everyone has time to be a successful cardio walker. The main thing to take away from this message is that cardio, whether it is through walking, running, biking, or swimming, is essential to good health, feeling your best, and sustaining a long and productive lifestyle (Thompson, et al, 2013). 

I encourage anyone who is not currently doing cardio to start (albeit slowly) incorporating a cardio program into your life. The discussion here really isn’t about whether running is better than walking, but that we do something to get going and make the effort to better ourselves. There are no sabertooth tigers to chase us around anymore, but we can see results by incorporating the most simplistic of exercises, walking and running, into our routines.

We can help! NIFS training staff is eager to meet you and help you develop your fitness program. Stop by the NIFS track desk to schedule a consultation today!

Rejoice and Evolve,

Rome wasn’t built in a day, and neither is a physically fit and healthy body. The great city was built as the result of the culmination of years and years of hard work. From streets to buildings, each single brick or stone was set with a vision in mind to create the best city in the world. I’m sure many mistakes were made throughout the process; however, those mistakes were only microscopic setbacks in the overall plan.

In exercise, the same rules apply. Some programs you try may yield great results; others may fall flat. You may see success for a couple months and then plateau. Remember: it is all a part of the process. Having a strong fitness foundation sets you on the best path to success in your goals and helps minimize the fitness mistakes you make along the way.

Physically fit characteristics must be set individually. These specific traits, such as cardiovascular fitness, muscular endurance, muscular strength and power, and body mobility, are all equally important. They are the foundation of building a strong and healthy body. You must work on them to maintain or improve your current levels. The majority of individuals possess the ability to improve their current state of health throughout these fitness aspects. Whether or not they choose to address them is another story.

Cardiovascular Fitness

I start by talking about cardiovascular fitness. When it comes to starting a program, begin with the basics: running (or walking), biking, and rowing. These three modes of exercise can all be used to help build that cardiovascular base that you can improve upon continually throughout your exercise program. Although it may seem like it is very basic, all individuals need to have some sort of cardiovascular base they can work off of. Without it, your ability to get through workouts (running, lifting, etc.) will be compromised.

My Recommendation: Intermediate Skill Levels*

• Run/Walk: 10 minutes at a moderate pace
• Bike: 10 minutes at a constant and moderate pace
• Row: 10 minutes, 1 minute at a fast pace, 1 minute at a slow pace

*Adjust time or intensity based on your individual skill level.

Part 2 of this blog series will focus on muscular endurance and how to structure your workouts to improve your muscles’ ability to withstand long-duration workouts.

As always, get after it!

This blog was written by Alex Soller, MS, CSCS, IUPUI Strength and Conditioning Coach and NIFS Trainer. To find out more about the NIFS bloggers click here.

Even though it’s been a few years since I graduated, it still feels like I was just walking through campus and living in the dorm. I absolutely loved college, and while many people gained the freshman 15, I took advantage of the opportunity to live on my own for the first time and make lots of healthy habits that I still follow today. Just because I created healthy habits doesn’t mean I didn’t have an amazing time.

For me, living a balanced life full of fun is essential for being healthy. Here are my top three tips for staying healthy your freshman year and beyond (that leave room for plenty of college-style fun and experiences).

1. Keep a Routine

I am a routine type of girl, but I have come to learn that having a routine is not just a “me” thing. The human body was designed to function on a schedule and to have a routine. Everyone can have a different routine, but I found that I functioned best when I went to bed a little earlier than most people and woke up a little earlier. Of course, I would stay up later on weekends to participate in events, hang out with friends, and attend socials and parties, but I would give myself a curfew (typically midnight) so that I could get some sleep and still feel great the next morning (even after having a great time the night before). The most important thing is to figure out what works for your body and stick to it. 

2. Take Advantage of the Rec/Fitness Center

Most colleges and universities have a fitness center or are affiliated with a fitness center for students to use. Guys, this is a no-brainer! Just go to the rec center or fitness center. These places offer tons of group fitness classes, personal training sessions, and weight and cardio equipment for you to do your own workouts, and they are usually open for the majority of the day. Stop making excuses; find a friend and hit up the rec/fitness center. You’ll thank me once you do!

3. Walk It Out

I went to a small university, so the farthest thing away on campus was typically a 10-minute walk. That’s it! I would only use my car if I had to take a large load somewhere or if I was leaving campus, which was very rare. Walking is amazing for the body because it gets the body moving, but it doesn’t put a lot of stress on the muscles and joints. Walking as your form of transportation is a habit that you can start during your college days and then continue throughout the rest of your life! Seriously, just walk. You’ll feel great and those freshman 15 pounds will stay far away. 

Of course, there are tons of other things you can do to stay healthy in college; these are just a few for you to start with! 

Let’s hear from you below in the comment section. What are some of your favorite ways to stay healthy?

This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen. Meet our other NIFS bloggers.

Wearable fitness technology is definitely the latest thing in the health, fitness, and wellness industry. With several recent studies focusing on the negative effects of sitting and a sedentary lifestyle, it seems as if these wearable fitness gadgets are getting even more hype than ever. These gadgets can track the number of calories you burn, how many steps you take, every single move you make, and even the quality of sleep you get each night. Are these super-fit tech toys really the key to getting fit? Or is it best to stick to the advice of a trusted health and fitness professional?

While it’s always best to work with a certified health and fitness professional and your doctor when making changes to your activity level, wearing fitness tech gadgets definitely has a lot of benefits. Because I LOVE to be in the know with just about anything on trends, I had to get a fitness tracker of my own to see for myself. Here is what I learned.

1. Users become aware of their ACTUAL current activity level.

These fitness trackers give users a great picture of where they are with their current activity level. I will admit that when I started to wear mine, I was pretty shocked to find out that even though I exercise or try to move my body in some way every day, there are days where I still struggle to reach the recommended 10,000 steps per day.

2. Goal setting is key.

While I was surprised to learn that I needed to step up my game (literally) in the number of steps per day I was taking, my fitness tracker made it easy for me to set realistic goals and track my progress. I know what my numerical goals are, and it’s easy for me to check my progress throughout the day.

3. Getting in an hour workout isn’t enough.

Okay, so I’m not advocating over-exercising here, but I am promoting getting up and moving around throughout the day. It can be so easy to get sucked into e-mail, a project at work, or whatever else you have going on in your day. When we get sucked into these projects, hours can go by without us taking a single step.

After using my fitness tracker to assess where my daily movement was and setting some personal goals, I know that I need to take movement breaks each hour in order to reach my goal. Not only are these movement breaks necessary to achieve 10,000 steps a day, but I have found that I’m more productive in the 50 to 60 minutes that I spend working on a task, and I am more focused after I come back from my movement break.

4. Community helps keep users accountable.

While this may not appeal to everyone, with many of the fitness trackers there is a community element involved. You can share your successes through social media and you can follow along with other people using the devices. Personally, I like to keep my information private, but I think this aspect can be great for some people!

5. Fitness trackers provide extra motivation.

Constant sight of the wristband is like a constant reminder of the goals that you set for yourself. For me, it’s motivating when I see the wristband and a reminder to follow through with the commitment that I made to myself.

While there are so many benefits to using these wearable fitness trackers, there are a couple of things to remember before you rush out to the store to purchase a tracker for yourself.

• These trackers are not exact. While companies have done their best to ensure accuracy, nothing is perfect and you have to keep that in mind and leave a little room for error.
• It’s also important to remember that simply wearing the device will not make you fitter or healthier. You must act on the goals that you set in order to see changes.
• It’s also important to remember not to let the numbers take control of your life. If you find you are putting your fitness and workouts before your personal relationships or you are getting injuries from your workouts, you may want to step back a bit. It’s important to listen to your body and do what is truly making you happy.

I have loved wearing my fitness tracker, as it has helped me to gain activity throughout my day, which was my main goal. While I meet the required amount of exercise each day, I still do quite a bit of sitting, which is now being called the new smoking. Reaching my goal each day makes me feel good and motivates me to continue to work hard to stay healthy while enjoying life.

Be Active Stay Healthy!

This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen. Meet our other NIFS bloggers.

I visited Runners Forum to take a look at some of the new apparel that they have in stock this year and was very impressed with all they have to offer for this winter. After speaking with the store manager, we came up with 8 essential items you must have before you hit the streets on those cold days:

1)     Running Shoes- No matter what the season it is critical that you are running in a shoe that is right for you. Not having a proper shoe specific to your body mechanics can lead to injuries or discomfort during the run or walk.

2)     Wicking Base Layer- A long sleeve shirt that is efficient in wicking the moisture away from your body is important for both function and comfort. This piece is responsible for moving your sweat away from your body and out to the additional layers to keep you dry and warm.

3)     Insulating Layer- This layer is generally fleece lined and continues moving moisture away from your body. It has the added responsibility of trapping body heat you are producing to keep you even warmer.

4)     Wind and Water Resistant Jacket- For the most dreary days that involve sleet, rain and snow, a high-tech jacket can make a huge difference in your comfort level. Not only does it protect you from these elements, but it too will continue to wick away moisture from your body and trap your body heat.

5)     Gloves and Socks- Also preferably in moisture wicking, these are crucial for keeping your fingers and toes warm and dry playing a huge factor in trapping your body heat. Additionally your fingers and toes are at a high risk of becoming frostbit on the coldest days so this is a piece that you can not afford to go without.

6)     Running Tights- Since your legs are doing a majority of the work, you are producing a lot of heat in this area. Tights will be most efficient in holding in heat, but if tights are not your style, than a light insulated running pant will be your best bet.

7)     Winter Hat or Headband- Similar to your toes and fingers, your ears are at a high risk for frostbite. Cover your ears and head to avoid this as well as add warmth to the area for comfort.

8)     Reflective Gear- In the winter, the days are shorter which means many of your runs may start or finish in the dark. To be safe, wear as much reflective clothing as you can so that you can be visible to cars and others. Many winter clothing pieces are indeed reflective but a reflective vest is a good substitute.

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

If you are like the majority of Americans, your work is strongly reliant on the use of computers, smartphones, webinars, and other electronic devices and digital technology. Along with this, the use of social media, text messaging, and email to interact with our friends and family is also at an all-time high—not to mention the number of hours spent in front of a television. With the combination of these things, the need to unplug from our technology has never been greater.

Fitness Centers Are Full of Technology

Take a look around your fitness facility or your home gym and count the number of devices that incorporate technology, along with the technology that you carry on yourself while you exercise. Your cardio pieces probably have a television; your gym may have an electronic device that tells you which machine to move to next, or even an electronic personal trainer. Along with this you have your smartphone attached to your arm listening to music; checking email; and texting your friends, family, and colleagues telling you how many more steps you need to take. It is time to unplug!

Get Outside and Unplug!

With all of this technology constantly bombarding me, I find that one of the greatest perks about going for a run outside is actually being able to unplug from all of this. It is one of the few opportunities left in my day where I can truly unplug with no distractions. Not only do I get to enjoy the weather and scenery, and reap the health and fitness benefits, but now I also get a break from technology! Don’t get me wrong, I enjoy all of the benefits that technology has brought to our world, but I still believe that having time away from it and actually interacting with others needs to be a priority.

Being unplugged has also brought me closer to friends and introduced me to new friends who share my passion for being active. Sure, I still send my running buddy a text message or give her a call, but it is generally to arrange a time for us to meet for our next run, where our real conversations happen.

I know what many of you are thinking: “There is no way I could run without my music!” Yes, listening to your music does count and I know many of you like to “zone out” with your music, but try running without it for a few weeks. The first few runs will feel very off, but after a week or so I guarantee you will start to enjoy taking in what is around you and enjoy the break from the constant stimulus that technology feeds you all day.

My advice to you is to use running or walking outdoors as a means to unplug from technology, and use that time in your day to either be with yourself and take in the outdoors or spend it with others who also want to be active and are looking for a way to unplug. If you think going for a run or walk on your own is boring or that you need music as a distraction, consider joining a training group, where you will have the opportunity to run and walk with others, bringing back social interaction outside of technology. You would be surprised by the number of connections you can make if you take some time to unplug and interact with others.

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

If you are a solo runner or walker, it is likely because you enjoy having that outlet in your day to just be with your thoughts, relieve stress and clear your head. This is a great way to accomplish all of these things, but if you are looking to make some greater strides in your race efforts this year, you may want to consider adding in a few training sessions each week with other people. This will allow you to step out of your comfort zone and push yourself harder than you would when you are training on your own. Along with this, there are many additional benefits that can be accomplished when training with a group. So why should you consider training with others?

1. Accountability

Knowing that you have other people waiting on you and that you have committed to a group is a big reason that training with others can help you accomplish your goal. Training in the long and cold winter months can be challenging, but knowing that others are layering up too can help you make the decision to join in and get through those training sessions together.

Also, group members can keep you on pace to make sure you get that time you have been training for. Cindra Kamphoff, PhD, a sports psychology consultant, said, “When you run with others, you tend to give more effort. You get caught up in the pace, and you might not recognize how fast you’re going.”

2. Camaraderie

Long-distance walking or running can be tough and lonely. It can be physically and mentally taxing and it is easy to fall into an easier effort level. However, if you are surrounding yourself with individuals going through the same aches and pains, that can help get you through the “lows” and celebrate the “highs.” It can make training a lot more enjoyable. Training in a group can pass the time more quickly for those longer outings and can make training more fun when you aren’t doing it alone.

3. Motivation=Results!

For every personal goal that you have set, there is a walker or runner out there who has achieved it, whether it is qualifying for a marathon, finishing a half marathon with a personal record, or jogging the whole race without stopping. Each person has their own goal, but learning from others that have like-minded goals or have accomplished these tasks can help make you a better competitor.

“You learn more about how other people train and what they’re doing, and it can inspire you to do something different,” Kamphoff says. “It can open up your mind to trying new distances, races, or types of workouts.” Asking questions about routes, routines and injuries can help you gain a wealth of knowledge that will help you succeed in attaining those goals!

There are advantages to training both alone and in a group, so it’s smart to do both. However, if you want more accountability, camaraderie and motivation that helps get you the results you want, consider training in a group!

This blog was written by Angie Sheetz, NIFS Registered Dietitian and co-coordinator of the Mini Marathon & 5K Training Program. Read more about the NIFS bloggers.

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.