<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=424649934352787&amp;ev=PageView&amp;noscript=1">

NIFS Healthy Living Blog

Jason Quarles

Recent Posts by Jason Quarles:

Returning to Play and Activity Safely After Quarantine

GettyImages-1014940186The uncertainty of the last few months has taken a toll both mentally and physically on everyone. Many people did not have access to gyms and instead did at-home bodyweight workouts or virtual workouts—or did nothing at all. As time has passed, we are now returning to gyms and everyday normal lives. Returning to play and activity must be done in a strategic way. Going all out upon return can lead to many detrimental effects on the body. Making sure to take proper steps back into working out is vital to your body and your overall health. Sleep paired with hydration and a balanced diet will aid in the process of coming back stronger and more efficient. Taking a slow approach will also allow your body to get acclimated much more easily and quickly.

Safely Returning to Activities

You should return to play and activity with moderation. Jumping right back into the gym 5-6 times a week will lead to overtraining and other soft-tissue injuries. Trying to max out upon return after not lifting heavy weights is another challenge that will lead to injury or worse. Gradually getting back into the swing of things is the way to go, and will lead to the safest and most effective return.

Starting with bodyweight exercises and lighter weight is a great way to return. Focusing on form and taking the time to relearn movement patterns is another safe, effective tool to use. This is a great time to identify other imbalances you might have neglected before, or things that were brought about by the pandemic. Giving you the best possible options will not only help with longevity, but will also help with overall quality of life. 

There Is No Rush to the Finish Line

During lockdown, your focus should have been on trying to maintain a healthy, balanced diet and staying as physically active as you possibly could. I know times were hard and days were long, but it shouldn’t have derailed all the hard work you put in before the pandemic hit. That is why it is essential to take proper steps to gradually get back and acclimated to the weight room. Continue to set goals. Keep them within reason. There is no rush in achieving them. Staying healthy and creating longevity is the name of the game.

If your numbers are way down since the pandemic, trust that the process will lead you right back where you were and beyond. Find alternatives and alternative exercises that will gradually get you back into the swing of things. For example, if you love the squat, find other squat variations that will keep you healthy as you gradually work your way back to heavy squatting. Goblet squats are a great alternative. Cyclist squats are another great tool for developing the quadriceps. Utilize the TRX; it is a great functional piece that will aid in your return to play and activity.

Enjoy Being Back Outdoors and at the Gym

Staying healthy during this time is the ultimate goal. Doing it safely and properly is the way to go. Utilize your trainers and dietitians to help you on your journey. Never hesitate to ask professionals for advice on returning to the gym. We love seeing you back as much as you love being back. Continuing to practice safe and effective training methods with proper sleep and nutrition will make for a great rest of the year!

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Jason Quarles, IUPUI Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Topics: exercise at home injury prevention weight lifting overtraining bodyweight quarantine covid-19 lockdown

Keeping Engaged and on Top of Healthy Habits During the Pandemic

GettyImages-1053860992These past few weeks have been trying times for not only our families and friends, but also for the athletes we engage with on a daily basis throughout the year. In our position we must stay in a lead-by-example mentality. If we let ourselves go during this time, our athletes will notice and do the exact same thing. This is definitely a time of uncertainty and there are a lot of unknowns. Controlling what we can control on a daily basis is what will help not just us personally, but also those around us, to get through and come out of this on top.

Start by Continuing to Practice Good Morning Habits

It’s easy during this time to sleep in and relax the majority of the day. That’s why it’s essential to keep as close to a normal schedule as you can. There is nothing wrong with sleeping in sometimes, but don’t make a habit of sleeping into the afternoon hours. Keeping a schedule will make it easier to get back into the swing of things once the world starts moving in its true functioning fashion again. Try to continue to start your morning with a well-balanced breakfast. Incorporate meditation or read a book or article. If you are used to working out in the morning, continue to keep that same routine. Read more about these and other healthy habits here.

Lean on Your Coach for Ideas for Working Out

Always remember that NIFS is a phone call, text, or email away to give you ideas for different daily workouts or activities. It’s still our jobs to help you get a quality workout. Not everyone is equipped with a full gym; and if you are, take full advantage. But at this time you might need to be creative, and if you need ideas (such as using objects from around your home as weights), reach out and get the help you need.

Technology is a great tool. Zoom and FaceTiming or videoing your workouts will give you something fun and exciting to do throughout the day.

Nutrition, Nutrition, Nutrition

You can’t out-train a bad diet! If you get off track nutritionally, you’re going to have an extremely hard road trying to get it back once we are able to meet as a group. Don’t let something as simple as nutrition mess up what you work for throughout the year. Keep it a top priority. This is a great time to do research and read more about nutrition and better ways to go about it. Reach out to the Teams Nutritionist to find new recipes and food ideas. 

Learn a New Skill and Have Fun with Your Teammates

Don’t let this time go by without learning something new. Read more books and learn new hobbies. Most important of all, continue learning. There are great podcasts to listen to and daily roundtable discussions to tune into. Keep exercising fun! Invite your teammates to do a Workout of the Day over Zoom or Skype to keep it fresh and fun. It will also hold you and your teams accountable during this pandemic. Daily or weekly challenges are great for continuing team-building.

Embrace the time. Control what you can control. Don’t let this pandemic move you to the back of the bus once we are clear to get back to work.

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Jason Quarles, IUPUI Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Topics: NIFS nutrition healthy habits exercise at home sleep athletes pandemic