Hey there, Fit Family! This is my second year coaching a team, and I have to say it has been just as exciting as the first. Team “No Judgment” has been working hard since week 1 with excellent attendance, high energy during workouts, and amazing attitudes. These characteristics fit right into the formula for success.

What excites me the most about my team is that they are driven to succeed and see real fat-loss results.

Inspired by Martin Rooney’s Metabolic Training

Martin Rooney said it best: “To be successful in life you must commit. If you freeze, you lose. There should be no halfway in anything you do.” Rooney is a fitness professional whose work focuses mainly on metabolic training, which relates to the idea of improving the work capacity of our cardiovascular system in a way that works more efficiently. I like to train this way because it helps you burn fat, build muscle, and improve stamina all at the same time! My team will tell you, it is challenging and requires a lot of hard work, but it’s also gratifying to complete each and every workout.

Another reason for training the metabolic system is that the majority of the exercises are dynamic and involve movement patterns that are common in our daily routine. An example would be the squat pattern because it mimics standing up from a chair or getting in and out of a car, which we all do on a regular basis.

The Fun Factor

Lastly, training the metabolic system should be hard, but it should also deliver a fun factor as well. You’re more likely to repeat a single workout when you leave the last workout having fun and feeling great about your accomplishments. So don’t forget, metabolic training is efficient and effective, and while it’s not easy, it can be fun!

Lastly, good luck to all other Slim-It to Win It teams as we have one week left. The finish line is near! Try your best to stay committed to your teams, your goals, and most importantly yourself!

Regardless of fitness level or goals, almost every member at NIFS could benefit from Group Training or enrolling in a NIFS program. I highly recommend taking the leap! If you are interested in trying a small group or HIT training session contact Tony Maloney today to get started!

This blog was written by Cara Hartman, NIFS Heath Fitness Instructor. Learn more about the NIFS bloggers.

Name: Daniel Feinstein

Share your story or a bit about yourself in a few sentences:

Losing weight and maintaining a healthy lifestyle can be extremely challenging. For me, the exercise piece of the puzzle comes relatively easily; however, I’ve struggled making well-balanced food choices. I am easily tempted by a sporting event or a night on the town, which tends to lead to poor choices.

NIFS programs that you participated in: Summer Showdown, Maintain Not Gain, Slim It to Win It

Why did you join this program?

To win three free months of NIFS membership! All joking aside, I joined for several reasons: to bring a sense of accountability for my fitness results (both to myself and to my team), to learn more about living and maintaining a healthy lifestyle, to meet new friends, and to experience training sessions specifically designed to target fat loss.

Something you have enjoyed:

I really enjoy group training. It fosters an environment where teammates encourage and push each other, oftentimes outside of typical comfort zones.

Something you have learned or something that surprised you:

Not specifically something I’ve learned during Slim It to Win It, but this program helped remind me how important a well-balanced diet is to achieving certain fitness goals (especially fat loss). As I grow older and my metabolism slows, the more I realize how difficult (or nearly impossible) it is to offset poor diet choices by working harder in the gym. 

Favorite exercise from one of the workouts?

I do not have a favorite exercise; however, I really enjoy the fact that each workout is unique and incorporates several themes into one 60-minute session. So far, a typical workout has included dynamic warm-up, core, strength, metabolic, and cool-down.

What accomplishments have you achieved during your training program for Slim It to Win It (or do you hope to achieve)?

I hope to lose a little fat, meet friends, and develop healthy habits.*

What struggles have you encountered? Tips you have learned along the way?

I typically struggle with maintaining a “clean” diet. Using MyFitnessPal to log meals has helped tremendously. In general, making smart meal choices can be difficult when eating off of a menu. Because of this, I have found that planning and preparing my meals (and snacks) really helps.

How do you stay motivated?

I really enjoy working out, but the following tips help me stay motivated:

• Schedule: I view working out as part of my daily schedule; of course, rest days are planned. In any given week I have a schedule with an idea of the type of workout planned each day. I enjoy working out first thing in the morning. My workday can be hectic and exhausting; working out in the morning leaves one less thing to worry about.

• Variety: Variety also plays a big role in staying motivated. I rarely do the same exact workout twice and like to include challenges as part of my workout.

• Goal setting: When setting goals, I rarely make goals related to my physical appearance (maybe I should!). My goals are more fitness related, such as row 2000m in less than XX minutes, do XX pull-ups, et cetera. I find myself continually adjusting my goals as skills and fitness improve.
  
  *Weight loss claims and/or individual results vary and are not guaranteed.

This blog was written by Crystal Belen, NIFS Heath Fitness Instructor. Learn more about the NIFS bloggers.

Greetings everyone! Slim It thus far has been an exciting experience for me and for both of my teams! I have been blessed with having not only one but two teams due to the high number of requests from individuals wanting to join this year. I will highlight my Monday and Friday team this week. Be sure to look out for my blog about my Tuesday and Thursday team in the near future.

My M/F team is doing a great job with the exercises that I have been giving them and familiarizing themselves with the structure of our workouts. A few of them have worked with me before in previous programs or through personal training. It is nice to see familiar faces and at the same time getting to know other members. They have adapted well to other trainers and continued to attend those sessions. Many have experienced soreness, which is common during the beginning weeks of a new program. We are currently thinking of a team name and plan to have one by the end of our third week.

The weather hasn’t been cooperating as much as we’d like; therefore, some members were unable to come in. Overall, the program has been challenging in many ways and I plan to continue to motivate them to incorporate a healthier lifestyle and to reach their Slim It goals!

Here’s an interview with one of my team members:

1. Share your story or a bit about yourself in a few sentences:

My name is Jenna Looney. I am 29 years old and have lived in downtown Indy for 1 year. I was a special education teacher and I recently switched to the field of educational technology. In this role I am far less mobile and active at work, but I LOVE the job. I miss the interactions with kids and being active throughout the day. I love travel, Mexican food, reading, being outside, the Pacers, rehabbing furniture, music, dancing, and overall FUN!

I have watched the scale go up and down over the past 10 years in some pretty dramatic swings. I am looking to find a realistic, healthy, maintainable weight and stick to it. I found I felt too busy for exercise or for healthy eating, but I realize it will only get more complicated and busier if I have a family. I want to get it under control now and stop making excuses. I worked with Crystal for about three months prior to starting Slim It and have had positive and exciting results in combination with diet*. I am also currently in the run-walk group for the NIFS Mini Marathon Training Program.

2. NIFS Programs you’ve participated in:

I am a member at NIFS and participated in the Mini Marathon training last year and am doing it again this year. I also started using personal training sessions.

3. Why did you join this program?

I enrolled in Slim It to Win It for three reasons:

1. Groups motivate me to stay strong and committed.
2. I could pick to work with Crystal and I felt she would bring a challenge, yet she knows me from training so I am comfortable with asking her questions, etc.
3. I want to continue to work toward my goals of better health and weight loss—I want to look good by my 30th birthday.

4. Something you’ve enjoyed:

I have been surprised with how exercise really does help relieve soreness—but goodness, it’s hard to force yourself to exercise when you are  incredibly sore from a tough workout.

5. Something you have learned or something that surprised you:

Something I have enjoyed: In my one-on-one sessions with Crystal I have loved (and sort of hated) the metabolic ball throws and slams. I love them because I feel the burn and my heart races, so that also makes me hate them. But ultimately I know these bring results, so I love them.

We have incorporated a variation of these metabolic exercises already in our group training and I look forward to more—oh gosh! I cannot believe I just typed that!

6. Favorite exercise from one of the workouts:

BOSU mountain climbers. I don’t really love these because they feel a tad like push-ups, but I guess I like that I have progressed to be able to use the BOSU in mountain climbers and hold it for extended periods while in the push-up/plank position. I knew I was getting stronger when I could do this because it almost killed me the first time I tried it. I like seeing myself get stronger.

7. What accomplishments you have achieved during your training?

Since starting training with Crystal prior to Slim It, I’ve lost 6.5% body fat, gained 6.9 pounds of lean muscle, and have gone down a rating for body fat in three months*. I am excited to continue to decrease my body fat and see less jiggle and wiggle in my gut.

8. What struggles have you encountered? Tips you have learned along the way?

Challenges: When I’ve had a bad day or have had a great day worth celebrating, I find it hard not to want to go out to eat and eat and drink to celebrate or to make myself feel better. To combat this: If I come to the gym I feel better when I’m done. The biggest battle is making myself go—once I’m in the gym it’s rare that I don’t leave feeling better and fulfilled. I’m not perfect at this, but it’s better than it was...

9. How do you stay motivated?

By not quitting if I slip up in my diet, and pushing through excuses and reasons to skip a workout. Also remaining focused on my next goal, 10 more pounds...

10. Any other thoughts?

I love the staff at NIFS. They’re all awesome. I love Crystal and want to thank her for supporting me and helping me make the progress I have. I’m excited to continue my progress!

Training with a group is a proven strategy for sticking with a workout routine and is more economical than one-on-one training. If you are interested in trying a small group or large group training session contact Tony Maloney today to get started!

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

This blog was written by Crystal Belen, NIFS Heath Fitness Instructor. Learn more about the NIFS bloggers.

As some of you may know, we have our Slim It to Win It competition going on here at NIFS. As a first-timer coaching a Slim It team, I am excited to share with you an interview from one of my team members, and details on how I train my team.

I have 12 members on my team and we call ourselves Em’s Sliminions, due to the fact that I love minions from the movie Despicable Me. Despite all of my team members not knowing one another from the beginning, they have become very close and developed a very good support system. I wanted my team to get to know each other since they will be stuck with each other for 10 weeks, so the first workout was partner exercises. They also had to share with the whole team their story of why they were there. The energy each one brings to the team is awe inspiring!

I design my workouts to keep them constantly moving at a high intensity and have little rest in between exercises, or metabolic training. The team shows up to the workouts pumped up and ready to sweat. Even when they see burpees on the board, they still keep faith!

Here are one of the team members’ thoughts about the Slim It competition and about NIFS.

NAME: Sally Mulvaney

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES: I’m 59 and want to lose weight. I’ve been at NIFS for almost a year and I love what NIFS has done for me. NIFS gave me confidence in myself and has made me stronger. I look forward to my workouts, even when they are hard. My goal is to lose about 40 more pounds.

NIFS PROGRAMS YOU PARTICIPATED IN: I participate in the weight-loss program two times a week, once a week with a personal trainer, and Mini Marathon Training.

WHY DID YOU JOIN THIS PROGRAM? I joined this program to change things up with my weight-loss journey. 

SOMETHING YOU HAVE ENJOYED: I have enjoyed working as a group and helping each other out. Sharing experiences of how the team does things that could help me out.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU: I learned that I can do things I thought I would never do again: lifting weights, running, and regular pushups.

FAVORITE EXERCISE FROM ONE OF THE WORKOUTS? The Cheetah and anything that focuses on the abdominals, but definitely not burpees!

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR SLIM IT TO WIN IT (OR DO YOU HOPE TO ACHIEVE)? I hope to lose about 10 pounds during this program and lose some inches on my whole body.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY? Some tips I learned were not to do the exercises too fast and to work the muscles thoroughly.

HOW DO YOU STAY MOTIVATED? I’ve already lost 45 pounds this past year and feel much better. Also, the fact that I could go off some of my medications with my weight loss keeps me motivated to lose more weight*.

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

ANY OTHER THOUGHTS YOU WISH TO SHARE: I feel like joining NIFS and their programs has been the best choice I have ever made. NIFS is a wonderful place to work out and learn about ways to improve my fitness.

Training with a group is a proven strategy for sticking with a workout routine and is more economical than one-on-one training. If you are interested in trying a small group or large group training session contact Tony Maloney today to get started!

This blog was written by Emily O'Rourke, NIFS Heath Fitness Instructor. Learn more about the NIFS bloggers.

Fit & Forty+ (Fabulous) Series— Increasing Your Metabolism with Strength Training

Loss of muscle and decrease in metabolism go hand in hand and seem to happen when we hit the big 4-0. Some sources claim that your metabolism can decrease by up to 5% every 10 years once you hit 40. That means you have to eat fewer and fewer calories every year just to maintain the same weight.

But what the heck IS your metabolism, anyway? It's the process by which your body uses the fuel and energy you eat and drink. Your body uses little cellular “furnaces” called mitochondria to burn that energy. Unfortunately, mitochondria in the cells tend to slow down or die with age or inactivity.

Another problem that can damage your metabolism is sarcopenia, a fancy word for muscle loss. Lots of stuff can cause sarcopenia, including extreme diets, a job that keeps you sedentary, too much long and slow cardio, and simply aging without doing any resistance exercise. In this part of my series I will focus on workouts that include strength training. These workouts are targeted to help you build muscle, which will help keep your metabolism high.

It's time to get ready for the fourth annual NIFS Slim It to Win It program! For those of you who have never participated in Slim It before, or those of you who have loved it so much in the past that you keep coming back, 2014 is your year to use this program to help reach your fat-loss goals, like so many others:

“I was told I had a pre-diabetic condition. The first year I participated in the "Slim It" program I lost 15 pounds and dropped 5 points in the BOD POD. This year I lost another 5 points.”*

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“Christmas vacation I went a little overboard. I decided it was time to get back to it and get into shape.”

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“I finally fit into pants I have not worn for 2 years. I also never take naps anymore. It is quite amazing what eating right and working out will do for your self-esteem.”*

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Slim-It is a 10-week group training program and competition geared toward fat loss. The top team, top male, and top female winners receive a 3 month FREE membership to NIFS!

What Slim It to Win It Includes

The program includes the following:

• Pre and post BOD POD analysis

• Contact with Registered Dietician Angie Scheetz

• 20 group training sessions at NIFS with a Health Fitness
  Specialist geared toward weight loss

• Team relay during week five of training

• Grand Finale with food, fitness, and awards

• Weekly newsletter with helpful success tips

• Program t-shirt

A pre- and post- BOD POD test is required for each participant. Along with your pre BOD POD, you will be given a three-day food log to complete prior to your first week of training. Your coach will submit your food log to the Registered Dietician, who will give you some general feedback and tips for success. Along with this, she will contact you once during the duration of the program to check on your progress and answer any of your questions!

Important Dates

Visit the service desk between January 27 and February 6 to sign up for the program this year. There will be eight teams with a maximum of 15 people per team. Spots will fill up fast, so be sure to sign up early! Team training sessions will be twice a week beginning February 10 and ending April 18.

Don’t miss this opportunity to enjoy a fun fitness atmosphere with a group of individuals with the same goals as your own!

Visit the NIFS website for more information about all of the upcoming NIFS programs for 2014. We look forward to having you as a part of another successful program this year!

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

This blog was written by Stephanie Kaiser, NIFS Health Fitness Specialist and coordinator of the Slim It to Win It program. Meet our bloggers.