NIFS Healthy Living Blog

Have you ever thought of doing something big for those special birthday milestones? I can easily recall all the excitement that came with my 16^th birthday, for behind-the-wheel freedom, being able to call myself an adult at 18, and we all know the free feeling of legality when turning 21. Then there are those later-year birthdays, such as 30, 40, and 50, that tend to be looked upon as a negative thing with the “it’s all downhill from here,” mentality.

In the last few years, however more men and women have taken it upon themselves to look at these latter milestones as a time to accomplish a longtime goal or to cross off an item from their bucket list. Personally, I am enjoying this new outlook and challenge! I would like to share with you an experience from one of our own NIFS members, Kelly, who decided to take up the Dopey Challenge at Walt Disney World as she turns 50 this month.

The Dopey Challenge is a four-day event in Orlando, Florida, that consists of four races within four days: a 5K on Thursday, 10K on Friday, a half marathon (13.1 miles) on Saturday, and a full marathon (26.2 miles) on Sunday. Sounds pretty crazy, right? Well let me be the first to tell you, Kelly not only completed it but also did far better than she expected. She crushed her goals and was able to complete all four races injury free. And throughout the different races, she felt stronger than she had ever anticipated. But don’t just hear it from me; read on below for her personal account of this crazy experience.

Could you give us a little background about yourself?

“This past year has been a year of milestones for me. My husband, Kevin, and I celebrated 25 years of marriage last July. We also celebrated 10 years as Kristen’s parents (same day). In addition to being a wife and mother, I have worked at the NCAA for 16 years. I am also active in my church, teaching Sunday school and helping with our youth group. Exercise is something I definitely need for balance. I started running about 20 years ago. I had just turned 30, and although I was not overweight, could still visibly see a need for exercise. To start out, I was mainly doing cardio on a stair-stepper we had in our garage, but one Saturday I decided to go for a run to mix it up a little. I was hooked. Before I knew it, I completed the Mini-Marathon (the first of many half marathons) and eventually completed my first marathon at age 40.”

What made you decide to sign up for the Dopey Challenge?

“I had heard about the Dopey Challenge soon after it began in 2013. I had done two marathons, so with my 50^th birthday on the horizon, I thought it would be the perfect challenge. There was only one person that I mentioned it to who did not think it was a crazy idea: my husband. (I guess you start to think alike when you have been married for so long.) That made the idea of doing it even more enticing—something that we would do together. I could hardly wait.”

What did you do in order to prepare for the series of races?

“I signed up for the Dopey in April and knew that I wanted to lose some weight and gain some strength. At the time, I did do strength training twice a week on my own in my home, but felt I wasn’t getting much benefit out of it. I decided to see what NIFS had to offer and came across the Ramp Up to Weight Loss program. That is where I met Masie. She came up with a great program that helped me reach my goal. Rebecca and Angie were also instrumental in my journey. I learned so much and they were always my biggest cheerleaders. After that, I continued with a maintenance program at NIFS and followed a running schedule developed by Hal Higdon specifically for the Dopey Challenge. Masie tailored my workouts so that I would be a stronger runner. It worked, as I was running faster and finishing stronger. I could not believe the difference since April.”

Were there any setbacks during training or doubts about achieving your goals? If so, how did you deal with them?

“The training was harder than I anticipated. Getting the back-to-back runs completed is the biggest part of the training, so there really is not much flexibility. By mid-November I was so tired of running all the time. The weather was turning colder and the holiday season didn’t help. Physically I was fine, but mentally I was exhausted. For my last long run it was cold, rainy, and windy. I was soaked and my legs burned. I just reminded myself that it is not supposed to be easy and it would be over soon. It really is such a mental thing.”

How was the trip? What happened during your weekend there?

“The trip began perfectly. I hit my personal goal times for the 5K and 10K and was feeling great. We enjoyed the parks after both races, basking in the sunny, 70-degree weather. However, the weather was looking threatening for Saturday with storms. Sure enough, on Friday night we got an e-mail stating the half marathon would be canceled as it would be too dangerous. They would give us our medals for the half after the marathon. I could have cried. I worked so hard and was so excited about doing all four races. But there was nothing I could do about it. I knew I had to get those miles in.

The storms were supposed to move through by 9 a.m., so my husband and I decided that we would run the 13.1 miles on the running trail at our resort. The distance is marked and I also had a GPS on my watch, so I knew I could feel confident about the miles. We got up the next day and headed out in the rain to do our half. I wore exactly what I had planned to wear, including my Dopey Challenge bib.

As I approached the running trail I could hear shouting. I then saw the most incredible sight. There were dozens of people out there running. Most had their Dopey Challenge bibs on, some even had costumes. One lady was carrying her American flag. Runners that were finished stood on the side to cheer on those of us still running. As we ran and passed each other (over and over again—we had to do 11 laps) we were high fiving and congratulating one another. There was more buzz and excitement than I have ever experienced at a half marathon—ever. (We later learned that this phenomenon was happening at all the Disney resorts, and actually started on Friday night after the announcement.) As I ran that morning, the miles flew by. I had a ball. Most importantly, I could now look forward to the marathon—including the celebration—knowing I got all 48.6 miles done. The marathon went as expected, although it was pretty chilly—40 degrees the entire time. But I finished strong and missed my personal goal time by only 3½ minutes. It was an extraordinary feeling to cross that finish line.”

What are your exercise plans for the future?

“I am continuing my program here at NIFS. Now that the races are over, my strength training will change so that I can focus more on getting my body-fat percentage down. I am back to running regularly and am looking forward to the Mini-Marathon this spring. I would like to do another marathon soon. My husband and I are already talking about another one we could do together. Although I don’t see any more Dopeys in my future, I have not ruled out doing a 50K someday. Maybe for my 60^th? We shall see…”

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We are so proud of Kelly and all of her accomplishments! We had the pleasure of working with her during most of her training before her big race weekend and developed so much admiration for her continuous dedication to her running program. Kelly displays that go-getter attitude that is contagious! I hope this experience can be that motivational nudge you need to make one of your goals a reality this year. Don’t wait any longer; this year can be that year, and NIFS has so many programs that can help get you there! Click here to find out what we offer.

This blog was written by Rebecca Heck, Group Fitness Coordinator and NIFS Trainer. To find out more about our bloggers, click here.

You lose 15 pounds. Then gain back 10. Then it’s time to try the newest diet out there and you lose 20 pounds. Then gain 20 back. Does this cycle sound familiar? This is called yo-yo dieting, or the cycle of gaining and losing the same pounds over and over again. This cycle is dangerous because of its long-term health effects. Hopefully reading through these dangers will prevent you from trying the next fad diet craze and instead adopt the theory of “slow and steady!”

Increased Risk of Heart Disease

The main concern with yo-yo dieting—or weight cycling, as it is also called—is heart disease. In November 2016, the American Heart Association released a study that found an increased risk of coronary heart disease and sudden cardiac death in postmenopausal women who had yo-yo dieted. They found that the more times a person had lost and gained 10 pounds, the more hazardous it was to their hearts. Another theory for the danger is the sudden shifts in fluid and electrolytes, such as potassium, that can cause deadly heart arrhythmias.

The recommendations are to not lose more than 1 pound per week to help with these sudden changes in the body. The best way to do this is to use nutrition to decrease overall caloric intake by 250 calories per day while expending 250 calories through activity. We know that overall weight loss is still healthier for the heart than not losing at all. However, how you lose the weight is just as important.

After reading this, some people might think “Well, I guess I shouldn’t try to lose weight again for fear of regaining and doing more damage.” That is not the case. Even if it is your tenth time attempting to lose weight, it is beneficial to all parts of the body to lose the weight. This time, though, make it a realistic goal and then take off the weight slowly so that it stays off.

Top Weight-Loss Tips

The people who are most successful in losing weight and keeping it off all do a few things that have helped them keep achieving their goal:

1. Follow a consistent exercise routine.
2. Weigh themselves, but not more than once per week.
3. Eat a diet based around produce, lean protein, and whole grains.
4. Don’t skip meals.
5. Control portion sizes.

Instead of signing up for popular fad diets, follow these five rules to lose weight and keep it off!

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

Losing weight can be one of the most frustrating things to work at. We all know someone who has gone through it or may have experienced ourselves the constant ups and downs and carrying the heavy burden that goes along with it.

7 Steps to Reaching Your Goal Weight

It’s easy to feel defeated, let down, and not motivated to keep going when you don’t see the results that you want. And though sometimes the mountain seems impossible to climb, I am telling you that you can do it! By taking some simple steps, you can make weight loss your success story.

• Log your workouts. While logging things can become tedious and something to easily obsess over, logging your workouts is a great way to keep you accountable and stay on track. With the million different apps and fitness wearables out there, logging your exercise is simple. The other additional perk that comes with logging your workout is that you can tangibly see the improvements you are making along the way.
• Log your food. Logging your food is another great way to stay on track and focused to meet your goals. With nutrition apps out there like MyFitnessPal and Lose It!, food tracking is easy. Many of the apps even allow you to scan the barcode, and off you go. If apps aren’t your thing, log your food on paper. It’s important to find whatever works for you and realistically know how much you can eat per day to get you to where you want to be.
• Get a support team. You need to find people around you to be your backbone. Friends, family, coworkers, or workout buddies will help you during the highs and lows of weight loss. It’s not all going to be easy, so when those times come that you need someone there to keep cheering you on, having a support team in place is key.
• Discover how to fill idle time. We all are guilty: bored eating! You have nothing else to do so you find something to eat. And often the choices that you make during idle time are not the healthiest options. Find other ways to fill that down time so that you are not adding in a bunch of unnecessary calories.
• Stop weighing yourself everyday. This is one of the most dangerous things when trying to lose weight. While I encourage getting on the scale routinely for accountability and progress checks, daily is not the answer. When people weigh themselves every single day and tend to not see the numbers drop on a 24-hour basis, depression and frustration set in. Do yourself a huge favor and weigh only every other week.
• Take it easy. While your overall goal may be to lose 30 pounds, make sure that you have smaller markers to get to in the process. Too often we see people go to the extremes when trying to lose weight and not giving themselves enough time to get there. Don’t set yourself up for failure; your overall goal is of course to lose weight, but if you want to keep that weight off and have a much healthier lifestyle, take it slow and do it right!
• Get to the root of the problem. Although this is listed last, it is probably the most important yet most challenging one. And though it’s an uncomfortable topic to bring up, we must talk about it. For every person who struggles with their weight, there is also a deeper struggle that has nothing to do with pounds. And often that reason is a deep-rooted issue that needs to be dealt with. Maybe you find comfort in food, or it’s your outlet for something challenging you are going through. Whatever the case may be, you are the only one who knows that. Work as hard as you can to deal with the root of the issue and find freedom in your weight loss.

Do It for Your Health

There are tons of ways to get to your goal. The most important thing is that you do it for yourself, for your family, and for your health. Here’s to a successful weight-loss journey!

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If you need help getting started NIFS has developed a serious weight loss program for people serious about weight loss. Ramp Up to Weight Loss and Ramp Up at Home is a 16-week membership that includes personalized plans and one-on-one workouts. Click below to learn more about Ramp Up.

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

As the new year is here, we start forming new goals for the next. I would like to share a story of a member who has worked incredibly hard through 2015 and 2016, has crushed all of the weight loss and fitness goals that he set and then some, and who has transformed himself completely in front of everyone who has seen him.

Cody Hunter joined NIFS two years ago in 2014, with overall goals of losing some weight, being healthier, looking more fit, and feeling better about himself. When Cody started working out at NIFS, he weighed close to 290 pounds. His current weight is in the 190s, and his most recent BOD POD has shown him down to 7% body fat*! Cody has proven to all of us how goal-setting and turning fitness into a lifestyle, rather than a chore, can be not only attainable, but also rewarding! Read below for Cody’s thoughts on his own journey, as well as tips if you are just starting out or need some motivation for your own.
 *individual results vary, and are not guaranteed.

How did you get started on your fitness journey?

When I was in high school and during my youth I was always on the bigger side. I played offensive and defensive line in football and that meant that I was a bigger player as well. Throughout the first part of my college career I ballooned to my biggest point. I just got to a point where enough was enough and decided to start my journey. I knew that I could be a better person if I was happier with myself in my own body.

What was your exercise regimen when you first started out?

When I started I was working out 5–7 days a week, working on my cardio and lifting. I would play a lot of basketball and then lift afterwards.

Did you make any nutritional changes? If so, what was your game plan?

When I first started working out I was stricter with my diet than in the past, but not as much as I should have been. I decided that I would drop all sweets, soda, and junk food. After making these changes and really focusing on fueling my body with the correct food and nutrients, my weight started to fall off.

How did you maintain these habits? Did you have any struggles along the way?

After going as long as I did without sweets, it was fairly easy for me to keep on a fairly regimented diet. I saw the results and knew that if I kept doing what I had been doing, I would only get better. I definitely had struggles. Everyone has the cravings for sweets, but I just knew that if I stayed strong and made the right choices, good things would happen.

Did you have any help with accountability (family, friends, etc.)?

My family, friends, and coworkers were all very helpful with keeping me in line with my regimen. At family get-togethers my mom would always make sure that the sweet was something that I didn’t really care for, so there was no temptation for me to have any. My friends and coworkers would do their best not to eat anything bad around me, to not make me feel left out or tempted to break my diet.

Have you conquered any specific goals since you started your fitness journey?

My first goal was to run a 5K. I accomplished that, and then I was talked into signing up for the Mini-Marathon. I trained a lot for that and was able to complete that as well. Over time I have done three half marathons in total and I have dropped about a half an hour on my time since my first one.

What are your current goals to help stay motivated?

I have been doing CrossFit training for about 4 months now and it has been really great. I wanted to have something that would present me with constant new goals and challenges; something that would really get me into the best shape of my life.

What advice do you have for anyone out there who might feel like they are ready to make that change?

My advice would be to just do it! I had many days where I felt that I just couldn’t keep going or that I wasn’t really seeing any real results. I just kept going and kept moving forward, trusting that hard work and sacrifice would pay off. My life has never been better and I have never felt healthier than I do now.

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If you are looking to just do it and begin making that change in your life, make an appointment with a NIFS trainer for a free fitness assessment to help guide you in making your goals. Or, check out NIFS Ramp Up to Weight Loss Program to help you get started!

This blog was written by Rebecca Heck, NIFS Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

New year? Yes. Weight-loss goal? Yep. Team competition? Sign me up! It’s time to get ready for our 7^th annual team weight-loss competition, Slim It to Win It! If you are looking for an opportunity to participate in team training that provides accountability, nutritional guidance, and an uplifting environment that is designed to help you succeed, this may be your thing!

Slim It to Win It Details

Slim It is an 8-week group training program geared toward seeing you be successful in fat loss. Throughout the eight weeks of training, you will experience what we hope to be a transformational period. Check out the program details:

• 8 total weeks of group training.
• Training dates: February 5 to April 1.
• 16 scheduled 60-minute workout sessions per week with a NIFS coach.
• Must attend 14 out of 16 group training sessions to be eligible for prizes, track your food in MyFitnessPal, and complete both the pre- and post-competition BodPods.
• Nutritional guidance through tips, recipes, food tracking, and meal-planning suggestions.
• Teams of 10 people (up to 4 of whom can be guests to NIFS).
• Group camaraderie and motivation.
• Pre- and post-competition BodPod assessments included.
• Accountability through encouraging, fun, and safe team training!
• Two participants will be randomly selected to use, at no cost, the My Nutrition Coach app.

Sign Me Up!

Here are the details of how to get registered:

• Come to the NIFS service desk between January 14 and 28 to register, or call 317-274-3432, ext. 216.
• Fee is $40 for NIFS members (fee will be waived if you get a nonmember to register also!) and $185 for guests—this includes full membership access for the duration of the program.
• Upon payment you will receive a label to place your name on the signup board with your preferred coach and training times. SPACE IS LIMITED SO REGISTER EARLY.
• Schedule your pre- BodPod with a NIFS trainer between January 29 and February 4.
• Training begins the week of February 5 and runs through April 1.
• Post BodPod assessment will take place April 2–8.
• Grand finale: April 10.

Prizes! Who Doesn’t Love Prizes?

The team that loses the highest average percentage of body fat will win the Slim It to Win It competition! Winners will receive three months of free membership upon eligibility above. Also, the top male and female losers will win three months of free membership to NIFS. And lastly, runner-up male and female top losers will receive two months of free Personal Nutrition Coaching with NIFS Registered Dietician Angie Mitchell.

We look forward to walking with you on this journey for 2017!

For more information, visit nifs.org or contact Amanda Bireline or call the service desk at 317-274-3432, ext. 216.

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

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, Robyn Britt. Please take a few moments to watch the video and listen to Robyn's journey!

Auction Information

Our Online Auction begins Friday November 25 and runs through Monday December 19 at 11:00pm. There are a lot of great items that everyone can enjoy so be sure to 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.

Longtime NIFS Mini-Marathon Program leader Nick Iaria shares his personal story about the NIFS Mini-Marathon Training Program, his fitness changes, and his path to completing an Ironman triathlon.

How long have you been involved in the NIFS Mini-Marathon Program, and what made you decide to join?

I joined in 2009 as a participant, not a leader. I was a part of the run/walk group, and up to that point in my life had never completed a distance over 5 miles. Since 2010 I have been a group leader in the run/walk group and have transitioned to different time-specific groups over the years (11-minute, 10-minute, etc.).

I found out about the program from my then girlfriend, now wife, who was an intern at NIFS, and she was joining as a run/walk leader. I think I joined not just because of her, but because I was interested in finding out if I could do it. I don’t think I would have just gone out of my way to train for it on my own. I needed the knowledge and experience that NIFS gave in the training program format to get me started.

Since being a part of the program you have gone from the run/walk group to, in 2017, leading the 8:30 pace group. How did you manage to increase your speed?

I would like to say I did X and then Y and that led me to Z, but that isn’t how it worked. I am not sure what path got me here, but I think I just had a desire to improve and to continue just for the purpose of continuing. I do think that a large improvement came in the form of my mental training over the years that became a critical step in enhancing my physical development, which led to an increase in speed. It was never really my goal to get to a certain pace or speed; it just kind of happened.

Another key ingredient is core body strength. By improving the strength of my midsection and upper legs over the past two years, it has helped in pushing through the “I want to slow down” or “full-out quit” moments. The mental/physiological improvements I have made within myself—where I believe more in myself and I learn to listen to my body and learn from past mistakes during runs or events where I didn’t do the right things along the way—has been a key part of my success. I don’t take anything as a failure, just a learning opportunity for the next time.

FIND OUT MORE ABOUT THE PROGRAM AND GET REGISTERED TODAY! EARLY BIRD PRICING THROUGH NOVEMBER 30, 2018!

Why do you enjoy running?

Until recently I have never considered myself a runner; I always considered myself a jogger. However, the stronger and longer I go, the more I feel like a runner. I enjoy it because I can do it whenever (early morning, evening, etc.) and wherever (outside in the elements or inside on a treadmill, etc.). I don’t need anything besides a good pair of shoes and sometimes some good music to get me started or keep me going. It is something I can do alone or with other people. It is versatile as I can go different speeds or distances, and it is easy to track both with different forms of technology so I can track my results as I go.

Last year you were a Mini-Marathon Ambassador. What did that mean, and why do you love the Mini-Marathon so much?

I felt really honored to be a part of the program’s first year. There was an amazing group of 32 other people from all walks of life with different Mini experiences. Getting to interact with them and being able to help others who had questions or needed advice on the Mini made this year’s race that much better when I rang the PR bell at the finish.

My love for it came with my first time back in 2009. I was in a car accident (not my fault) 2.5 weeks before the race and had 5 stitches put in my knee. They were taken out the Monday of race week. I went back and forth all week about whether I should even do it, and that went all the way up to the morning of the race. For some reason I thought I could deal with the pain and still go out and run/walk the full 13.1 miles, but only made it through 4 miles. I knew I had to walk in order to finish and I WAS GOING TO FINISH. Walking the next 9 miles was really fun (and a bit painful) to be walking and interacting with all the different walkers and groups on the side of the road/track cheering us all on. My experience would have been different if I wasn’t walking and taking it all in. Plus, I ended up posing for one of the photographers on the track and ended up on one of the 2010 Mini advertisement posters, so that was an unintended perk, too.

What advice do you have for individuals just starting out or thinking about training for a half marathon?

If it is something that interests you or if you are looking to see how far you can push yourself, I know that feeling. I went way outside my comfort zone recently when I signed up for a full Ironman triathlon (that’s 2.4 miles of swimming, 112 miles of biking, and 26.2 miles of running). It was way outside my comfort zone since I had never swum that far, never biked that far, and had only completed 26.2 miles twice previously at an average completion time of around 6 hours, and it was a struggle just completing the 26.2 miles, so combining all those into one day seemed unattainable. But I told myself there is only one way to find out, and with the support of my friends and family, I signed up, got a triathlon training program, and on October 9 I reached my goal and crossed the finish line.

So, that is my advice: If you are thinking about it, then you probably already want to do it, but just need that confidence or something that helps you to convince yourself that you can reach that goal. I know that you can do it, no matter your level of experience or age. I would say join a program like I did when I joined the NIFS program back in 2009. It will help in learning what to do and when to do it, plus it will help provide that accountability from start to finish for you. The finish line doesn’t care if you run, jog, walk, or roll across it; it only cares that you cross it.

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Congratulations, Nick, on a wonderful accomplishment! And thank you for your continued dedication to the NIFS Mini-Marathon and 5K Training Program. If you have been thinking about competing in the Mini-Marathon or any other spring half-marathon, or training for a 5K, registration is now open for these NIFS programs. Sign up here!

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

Working with phenomenal people is one of my favorite perks as a fitness professional. I often share that I have the best job on the planet because I get to spend time with just fantastic people. Witnessing the successes, the defeats, the comebacks, and the emotional victories is why I do what I do.

I began working with one of these remarkable individuals about six years ago, and knew right away that she was going to accomplish great things, and make me a better person along the way. Stephanie Whittaker, among so many other warrior-like attributes, has slain the big C, packed on a bunch of muscle, and been a leader in so many programs at NIFS. I had the honor to sit down with this amazing lady and ask her how she has come so far, what are some of her accomplishments, and what is the mindset needed to do it all.

Tony: What, if anything, motivated you toward fitness and wellness?

Stephanie: Seven years ago, NIFS was the starting point for regaining my health. I had recovered from surgical procedures and finished treatments for thyroid cancer and melanoma. Grateful for all that modern medicine had accomplished, it was now my turn to do whatever I could to restore my health and well-being.

Tony: Tell me about some of the struggles you faced at the beginning and throughout your journey, and what helped you overcome them.

Stephanie: One of the biggest struggles was accepting how deconditioned I was (overweight with zero stamina) and not getting overwhelmed by my goal of returning to my former state of health and activity. I remember my first spin class so vividly. I couldn’t keep up with the workout; my only goal was to stay on the bike that day. I was gasping for air and seeing stars, but I stayed on the bike! One of the reasons I could stay on the bike was the welcoming encouragement and energetic support of the instructor (Steven Kass).

Tony: What do you think has had the biggest impact on your transformation?

Stephanie: My ladder of progress over the next year included regular spin classes, participation in Slim It to Win It, and the Mini-Marathon Training Program. I then mustered the courage to challenge myself and try a series of Small Group Training (SGT) classes with Tony. This was my “game changer.” Prior to starting SGT, I went through a battery of physical testing, mobility assessment, and the BOD POD® calculation of my lean-to-fat ratio (oh, great!). The results were sobering; although I was not pleased with my starting metrics, Tony put that information into perspective and provided guidance to help me set achievable goals. If you don’t know the starting point, how can you measure success?

“The group training environment is one of support, encouragement, and celebrating the fun of completing a 60-minute workout that you never would have done left to your own devices.”

Now to the fun part: Group Training has been part of my life for six years. Twice a week I am one of Tony’s “Warriors,” and every Saturday I am one of Mike Bloom’s “Crew.” This is my fitness family. The group training environment is one of support, encouragement, and celebrating the fun of completing a 60-minute workout that you never would have done left to your own devices.

Over the past year I have incorporated personal training sessions focusing on Olympic lifting techniques with Aaron Combs and am making good progress. These skills translate to my group training workouts and overall improved fitness. I also continue with spin class twice a week.

“I have become comfortable with being uncomfortable.”

Tony: Brag time! Tell me about some of your achievements during this time.

Stephanie: First of all, a regularly scheduled fitness evaluation (yes, more BOD POD®) and continued goal setting keeps me on track and moving in the right direction. The numbers don’t lie.

*Starting metrics: 32.8% body fat; Functional Mobility Screening results = 9. I could not do a pull-up; my flexed-arm hang with chin above the bar was 10 seconds.

*Metrics as of December 2015: 20.7% body fat; Functional Mobility Screening results = 19. Pull-ups = 6 consecutive.

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

Tony: What message would you like to pass along to all those out there working to be the best version of themselves?

Stephanie: I am personally accountable for how I live, choices I make, and how hard I work to fulfill my goals and expectations. I approach each of my workouts with a mindset of getting to my “edge” and working that edge. Over time that edge advances. I have become comfortable with being uncomfortable—not injured, but going beyond my comfort level to push my mental and physical boundaries. This is how I have transformed into a more confident, vibrant individual who celebrates life each day.

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The proof is in the pudding. It takes hard work to accomplish the things you hope to achieve, not just in fitness, but in anything in life. I would never sugar-coat that to anyone; it does take work to do things the right way, and there is no magic pill. Stephanie is a reminder of what hard work looks like, and is an inspiration to those who have or are battling cancer and other powerful diseases. Never give up, never give in, and never take a day for granted are just a few mantras Stephanie lives by. I am honored to have had the opportunity to spend time with her all these years and look forward to witnessing not only her physical accomplishments but her leadership success as well!

Want to get started on your own path to success? Try a small group training class on us

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.

The Slim It to Win It* (SITWI) program is off and running again for another year of life-changing results and lifestyle modifications to maintain those changes. SITWI, in its tenth year, is NIFS’ equivalent to the NBC show The Biggest Loser. But unlike that show, the highly trained coaches at NIFS work in and around the real-world challenges that face the participants in the program to get true and long-lasting results. I am honored and very excited to be part of this great program again after a few years away, and look forward to witnessing all of the successes had by all those working hard in the program!

I coached a great group of 10 individuals who called themselves “The Heart Throbs” in a previous season of SITWI. They came to the program with a common goal of reducing body fat and learning to practice habits and behaviors that will keep them healthy and fit throughout their lifetimes. They came to the right place! But why the name Heart Throbs, you ask? Other than being a pretty good-looking group, over half of the people in the group have dealt with or are dealing with a heart issue and have overcome that obstacle to continue to fight and become the individual they want to be.

Stories from the Team

Take Amy Anderyck (Year One overall champion, by the way). Here is a snippet of her story:

I was born with an ASD heart defect. It was a hole the size of a quarter. It's not uncommon for babies to have them at birth, but they usually close up themselves after a bit. Mine never closed. So when I was 5 years old my parents took me to Birmingham, Alabama, to meet Dr. Albert Pacifico, who was the best pediatric vascular surgeon in the country at the time. He did a great job with my repair and I am able to lead a happy, healthy life without any restrictions. I am thankful for my parents and the doctor. 

Or Haley Pratt:

I was diagnosed with Wolff-Parkinson-White (WPW) Syndrome as an infant, but my structures were too small to take care of anything as a baby. I had my first ablation at age 4, which was still very young to operate, but there was no choice. I went on living life normally as an active child. The doctors told me I would never be able to play organized sports, have life insurance, or pilot a plane. I am here to say that I conquered the first two (even got a full-ride scholarship to play volleyball at Lynn University) and someday would love to get my pilot's license.

Two years ago, I did have another scare where I had a tachycardia episode that felt exactly like what I was used to growing up. I wondered how this could happen after 15 years. It ended up being inappropriate sinus tachycardia, which sometimes comes and goes on its own. I am on a beta blocker and have a looping monitor implanted for the time being, but I will be able to quit both soon. I have a healthy heart and nothing can stop me from achieving my goals!

The team’s inspirational stories are too many to list in one blog post, but I assure you that they rival the two stories shared above. It takes a lot of courage and strength to look something like that in the face and overcome it. I am so proud of Haley, Amy, and the rest of the Heart Throbs, and I am humbled that they chose me to lead them to a healthier and better life!

Five Questions About Your Eating Habits

At our first meeting, we spoke about what it took to get results in reducing body fat and body weight, or eliminating medications or staving off type 2 diabetes. I suggested that of the top three things that can lead you down the path to success—mental health, nutrition, and exercise—exercise was a distant third. Exercise should be the fun stuff; it’s the first two that are the tough ones. The Heart Throbs would like to ask you 5 questions about how you are eating that could help you develop those important habits that will lead to success:

• Are you eating slowly? It takes a minimum of 20 minutes for the brain to signal to the stomach and the rest of the body that you are full. If you eat fast, you usually eat more.
  
• Where are the protein-dense foods? Eating protein with every meal will help with recovery, building muscle, and feeling full. Protein consumption soon after a training session is a great habit that will help in all facets of your fitness. Some examples are meat, fish, eggs, plant protein, and yogurt.
  
• Are you eating veggies with every meal? Prepare them any way you like, and shoot for few portions each meal. Veggies should account for the bulk of your carbohydrate intake for the day.
  
• Where are the carbohydrates? Carbohydrates (grains, beans, starches, fruit) have gotten a bad rap in recent years, mainly due to the increased intake of highly processed and unnatural carbohydrate sources. Carbs are important, especially after a training session, and help supply the body with energy it needs to run various systems of the body. Portion control is key here (1 to 2 cupped-hand-sized servings), as well as timing (after training) to get the most out of your carbohydrates.
  
• Are you eating fat? Fat in your diet is important, and although the discussion would be too extensive for this piece, this idea does come with a bit of blowback. So let me put it like this: In the ‘70s and ‘80s, the “experts” labeled fat as the enemy and worked hard to eliminate it from the American diet (remember the SnackWell’s aisles?). What happened to America? It got fat. Choose healthy fats (oils, butter, nut butters, nuts, and seeds) and spread them out through the day.
  

Bonus Takeaways

 The Heart Throbs have some bonus takeaways for you:

• Experiment to find what works for you. It has to work for you to be sustainable!
  
• Don't try to overhaul; add one habit every couple of weeks.
• Identify any nutritional deficiencies that can be found through a blood test and work to correct them.
• You can't change your life unless you change something you do every day.

*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.