NIFS Healthy Living Blog

We often focus on heart health strategies during waking hours—exercising regularly, staying physically active, and eating nutritious meals. For instance, aerobic exercise strengthens the cardiovascular system by enhancing the heart's efficiency. With consistent training, the heart pumps blood more effectively, leading to benefits like increased left ventricle size, stronger contractions, and greater stroke volume. Similarly, limiting foods high in calories, saturated fats, and refined sugars helps reduce harmful byproducts like cholesterol, triglycerides, and excess sugar. But what about the hours we spend sleeping? Could your sleep habits be influencing your long-term heart health?

The Role of Sleep in Recovery:

Sleep plays a critical role in the recovery of muscles, tissues, and the central nervous system (CNS). During sleep, our brain cycles through non-rapid eye movement (NREM) and rapid eye movement (REM) stages, which are essential for overall recovery. A healthy sleep pattern also supports the body’s circadian rhythm—a natural, 24-hour cycle that regulates hormones, energy levels, and metabolic functions. For example, cortisol helps us wake up feeling energized, while melatonin prepares us for sleep as night approaches. Historically, circadian rhythms aligns with daylight, but modern lifestyles often disrupt these natural cycles.

Modern Sleep Challenges:

Today, many people work irregular schedules, leading to disrupted sleep patterns. In fact, about one in three adults struggles to get the recommended 7+ hours of quality, uninterrupted sleep each night. Without completing full sleep cycles, the CNS cannot fully recover, leaving the body in a heightened state of stress. This dysregulation affects hormones critical for the "rest and digest" functions, impairing recovery.

Consequences of Poor Sleep:

Chronic poor sleep impacts both mental and physical health. It diminishes cognitive function, causes fatigue, and can even lead to metabolic dysfunction. Sleep deprivation often results in less nutritious food choices, contributing to weight gain and a higher risk of obesity. Additionally, poor sleep disrupts metabolism, further compounding weight-related challenges.

Sleep and Heart Health:

Short sleep (<7 hours) has been linked to inefficient metabolism, reduced cognition, and low energy levels. It also keeps the body under prolonged stress, raising heart rate and blood pressure. Over time, these effects can harm cardiovascular health, increasing the risk of heart disease and cardiometabolic dysfunction. Combined with poor diet and low physical activity, chronic sleep issues heighten the likelihood of heart disease, diabetes, and vascular problems.

Tips for Better Sleep:

Improving your sleep environment and habits can significantly boost your sleep quality and heart health. Here are some actionable steps:

• Create a Sleep-Friendly Environment: Avoid screens emitting blue light before bed, reduce background noise, and keep your bedroom dark and cool.
• Time Your Activities: Avoid heavy exercise or large meals within three hours of bedtime.
• Stick to a Schedule: Consistent sleep and wake times help regulate your circadian rhythm.
• Exercise Regularly: Physical activity promotes better sleep quality.
• Optimize Your Diet: Eat nutritious meals and limit caffeine intake to 5–7 hours before bedtime.
  
  

If you’re struggling to establish healthy sleep habits, consider consulting a doctor or health coach for personalized guidance.

Shin splints, those nagging pains along the front or inner part of your lower leg, are a common issue for runners, especially when ramping up mileage. Whether you're training for a race or simply increasing your weekly distance, ignoring the early warning signs can lead to prolonged discomfort or even more serious injuries. The good news? With the right approach, you can prevent shin splints or recover quickly if they do arise.

Here’s what you need to know about managing and avoiding shin splints while increasing your mileage.

Choose the Right Running Shoes

Wearing the wrong shoes is one of the biggest contributors to shin splints. Running in worn-out shoes or those that don’t match your foot mechanics can place excessive stress on your lower legs. Here’s how to make sure your shoes are working for you, not against you:

• Get fitted at a running store. A proper gait analysis can help determine if you need neutral, stability, or motion-control shoes. Athletic Annex is a great choice!
• Replace shoes regularly. Most running shoes last between 300 and 500 miles. Running in shoes past their prime can reduce shock absorption and increase strain on your shins.
• Consider orthotics if needed. If you have flat feet or excessive pronation, custom or over-the-counter orthotics can provide extra support.

Prioritize Rest & Recovery

Increasing mileage too quickly is a recipe for shin splints. Your body needs time to adapt to the added stress.

• Follow the 10 percent rule. Increase your weekly mileage by no more than 10 percent to give your muscles, bones, and connective tissues time to adjust.
• Incorporate rest days. Running every day without recovery can overload your shins. Make sure to schedule rest or cross-training days to reduce impact.
• Listen to your body. If you start feeling shin pain, don’t push through it. Cutting back mileage and allowing time for recovery can prevent a minor issue from becoming a serious injury.

Stretch & Roll to Improve Mobility

Tight calves, stiff ankles, and poor mobility can all contribute to shin splints. Keeping your lower legs flexible and strong can help distribute stress more evenly and prevent excessive strain.

Essential Stretches & Mobility Drills:

• Calf Stretch. Stand facing a wall, place one foot behind you, and press your heel into the ground to stretch the calf. Hold for 30 seconds per side.
• Toe Raises. Strengthen the muscles around your shins by lifting your toes while keeping your heels on the ground. Do two to three sets of 15 reps.
• Ankle Circles. Rotate your ankles in both directions to improve mobility. Perform 10 circles each way.
• Foam Rolling. Use a foam roller or massage stick on your calves and shins to reduce tightness and improve blood flow.

Shin splints can be frustrating, but they don’t have to derail your training. By wearing the right shoes, managing your mileage wisely, and prioritizing recovery, stretching, and mobility work, you can keep your shins healthy as you build endurance. If shin pain persists despite these efforts, it may be time to consult a physical therapist to address any underlying imbalances or biomechanical issues.

Train smart, listen to your body, and keep running strong!

If you’ve ever had a bad run because your shoes were killing your feet, you’re not alone. When you're training for something as big as the Indy Mini, the last thing you want is to be sidelined by blisters, shin splints, or worse—injuries that could have been prevented by the right pair of shoes. That’s where a visit to Athletic Annex can change the game.

 I know what you’re thinking: "It’s just shoes." But trust me, having the right shoes makes a world of difference. It’s not just about looking cool (although that’s a nice bonus). It’s about support, comfort, and making sure your body can handle the mileage you’re about to take on. Athletic Annex uses 3D foot scanning technology to customize the whole experience—and it’s actually pretty awesome.

 What’s This 3D Foot Scan All About?

You step onto this device that takes a full 3D image of your feet. It measures your arch height, foot length, and even pinpoints where you put the most pressure when you walk or run. It’s like finding out your feet’s life story! Once they have all that info, their staff (who actually know what they’re talking about) matches you with shoes designed to fit your unique foot shape and needs.

 Why Bother with a Custom Fit?

A lot of us just buy shoes based on size and whatever’s on sale. But here's the deal:

• Comfort is king – The right fit keeps you comfortable during those long training runs. No weird rubbing, no pinching, no “my feet feel dead” moments.
• Injury prevention – Shoes that don't fit right can cause all sorts of problems—blisters, plantar fasciitis, and other annoying injuries that’ll mess with your training plan.
• Improved performance – When your shoes fit perfectly, your form is better, and your stride feels more natural. You’ll be surprised at how much easier running feels with the right gear.

 How Athletic Annex Can Help Your Training.

Whether you’re a first-timer in the Indy Mini program or a seasoned runner, Athletic Annex can help take the guesswork out of finding the right shoes. With their 3D scanning system, you’ll know that you’re getting a shoe that supports your foot in all the right places. No more hoping you "break them in." These shoes will feel like they were made for you from day one.

 As someone who's been around runners for a while, I've seen what a good pair of shoes can do for confidence and performance. When you’re not worried about your feet, you can focus on hitting your next goal, whether that’s a faster pace or just surviving that long run!

 So, if you’re serious about your Indy Mini training (or just tired of foot pain), head over to Athletic Annex. Your feet will thank you.

Ok, let’s be real. When temperatures drop, the last thing we want to do is chug water and electrolytes. I, too, would rather snuggle under a blanket, sipping hot cocoa. BUT staying hydrated in the winter is just as important as it is in the summer. You might not be sweating nearly as much, but moisture continues to evaporate from your skin whether you feel it or not. Winter hydration is a key factor in helping your body perform and recover during these cold months.

Easy Ways to Stay Hydrated During the Colder Months

Hydration doesn’t have to be cold. There are plenty of warm hydration beverages to try. Instead of reaching for an ice-cold glass of water, warm it up and add lemon and salt. Many types of tea contain minerals that aid in hydration.

Eat your hydration. Food is hydration in disguise. Many fruits, such as oranges, lemons, kiwi, and pomegranates, contain water and are packed with vitamins. Pickles and other salty snacks can also provide the sodium needed to replenish what was lost in perspiration.

Keep your water bottle close. Make your water bottle your best friend this winter. Bring it with you everywhere you go. Seeing it throughout the day is a great reminder to keep sipping.

Don’t overlook electrolytes. If you plan to participate in winter activities like sledding, skiing, or even hitting the gym, you’ll lose electrolytes. Replenish them with an electrolyte drink.

Winter Signs of Dehydration

Signs of dehydration are less obvious in the winter, but here’s what to watch for:

Dry lips. If you’re constantly licking your lips or reapplying lip balm, you may be dehydrated.

Fatigue and tiredness. If you feel tired, foggy, or overly fatigued for no reason, hydration could be the issue.

Urine color check. This might be too much information, but urine is a clear indicator of hydration. Dark yellow urine is a sign that you need to drink more water.

Flaky skin. If your skin is cracking or peeling for no apparent reason, evaluate your hydration levels.

Stay Hydrated and Stay Strong

Optimize your performance and recovery this winter by staying hydrated. Drinking enough water and electrolytes keeps your body energized, optimized, and ready for your workouts.

As the Super Bowl approaches, it’s time to gear up for one of the most exciting nights of the year. Did you know that Americans consume over 1.4 billion chicken wings on Super Bowl Sunday? It’s the ultimate food celebration, but it doesn’t have to derail your nutrition goals. Whether you’re hosting a watch party or attending one, food is a central part of the celebration. While it’s tempting to dive headfirst into endless chips, wings, and nachos, you don’t have to sideline your nutrition goals to enjoy the game. You can savor your favorite snacks without feeling guilty—just a few smart swaps and mindful habits can make a big difference!

Build a Balanced Lineup

Your Super Bowl plate is your playbook for success. Aim to fill it with a balance of protein, healthy fats, and carbohydrates. Here’s how to create a winning lineup:

• Protein: Grill up chicken skewers, turkey meatballs, or lean beef sliders.
• Healthy Fats: Pair hummus with colorful veggie sticks, or serve guacamole with whole-grain crackers.
• Carbs: Add a pop of color with a fruit platter or a vibrant quinoa salad.

Small adjustments, big wins!

Lighten Up the Classics

Super Bowl staples don’t have to be calorie bombs. Consider baking wings at 400°F for 40 minutes, tossing them in olive oil, garlic powder, and paprika for a flavorful crunch without the fry. Swap sour cream for Greek yogurt in dips for a high-protein, creamy alternative. Making nachos? Load them up with black beans, diced tomatoes, and shredded lettuce for extra fiber and nutrients. These small tweaks can keep your favorite dishes flavorful and balanced.

Stay Hydrated

Between the excitement of the game and all the salty snacks, it’s easy to forget to hydrate. Keep water readily available, adding slices of lemon, lime, or cucumber for a refreshing twist. If you’re drinking alcohol, try alternating each drink with a glass of water to stay balanced and alert. Sipping slowly and setting a drink limit can also help you stay in control.

Control Your Portions, Control the Game

With so many tempting options, it’s easy to overeat. Start by filling a small plate with your favorite choices, focusing on variety and balance. Try using smaller plates to trick your brain into thinking you’re eating more, or sit away from the snack table to avoid mindless grazing. Eating slowly and savoring each bite can help you feel satisfied without going overboard.

Final Play

Enjoying the Super Bowl is about more than just the food. Focus on the camaraderie, the game, and the commercials. With these tips, you can have a winning night without compromising your health goals. Let’s cheer for your team and your wellness—a true victory on and off the field!

We all know regular exercise is great for your heart and overall health, but what does that actually mean? The truth is, the benefits of exercise can start almost immediately, and your body continues to adapt over time as you stick to your routine. The key is consistency: finding an exercise routine that works for you and maintaining it. If you stop exercising, your body can lose the adaptations it worked hard to achieve.

What Am I At Risk For?

Many people don’t realize they’re at risk for cardiovascular disease until it’s too late. These risks often remain hidden because we can’t physically see them. However, the American College of Sports Medicine (ACSM) has identified a set of risk factors to watch for. Some, like age and family history, can’t be changed, but others can be improved through lifestyle choices like exercise.

Non-Changeable Risk Factors

• *Age: Men over 45 and women over 55 are at increased risk.
• *Family history: If a male family member had a heart attack or heart surgery before age 55—or a female family member before age 65—you may have a higher risk.

Changeable Risk Factors

• Smoking: Current smokers or those who quit within the past six months.
• Physical inactivity: Not meeting the recommended 150-300 minutes of moderate exercise or 75-150 minutes of vigorous exercise per week.
• BMI (Body Mass Index): A BMI over 30 increases your risk.
• Blood pressure: Resting blood pressure greater than 130/80 mmHg.
• Cholesterol levels: LDL >130 mg/dL, HDL <40 mg/dL, or total cholesterol >200 mg/dL.
• Blood sugar levels: Fasting blood sugar >100 mg/dL or A1C >5.7%.

Items with a (*) are beyond your control, but the rest can be improved through regular exercise and healthy habits. These measurements require testing by a medical professional, like your primary care physician (PCP).

What Are the Benefits of Exercise?

Let’s break down how regular physical activity can positively affect the changeable risk factors:

Smoking

It’s well known that smoking is harmful to your health. While exercise can’t undo the damage caused by smoking, it can help curb cravings and support efforts to quit. For additional resources, talk to your doctor about strategies and options.

Physical Inactivity

Being physically inactive can lead to other risk factors worsening over time. Incorporating regular exercise, even in small amounts, can make a big difference. Avoid sitting for long periods, and aim to move more throughout the day. Every step counts!

BMI

Weight loss doesn’t have to be complicated. At its core, it’s about calories in vs. calories out. When you start exercising while maintaining your current calorie intake, your body begins burning excess calories, which can lead to weight loss. Over time, this reduces your BMI. If you’re curious about how many calories you should consume, schedule a Resting Metabolic Rate test with a health fitness specialist.

Blood Pressure

Ideally, resting blood pressure should be below 120/70 mmHg. During exercise, your heart works harder, and blood pressure rises temporarily. However, after exercise, your heart rate slows and your blood vessels relax, which lowers your blood pressure below its pre-exercise level. Over time, this adaptation helps your body maintain a healthier resting blood pressure.

Cholesterol

Exercise improves cholesterol by lowering the “bad” LDL cholesterol that clogs arteries and raising the “good” HDL cholesterol that helps clear LDL. Your body also uses cholesterol for energy during exercise instead of storing it. Pairing exercise with a heart-healthy diet amplifies these benefits. If you have questions about your diet, our registered dietitians are here to help.

Blood Sugar

Our body breaks down food into sugar, which is stored in the muscles and bloodstream. Exercise helps regulate this process by using excess blood sugar for energy, which improves insulin sensitivity and lowers resting blood sugar levels. Diet also plays a significant role, so consider meeting with a dietitian for personalized advice.

Where Do I Start?

Research consistently shows that exercising 150-300 minutes per week at moderate intensity (or 75-150 minutes per week at vigorous intensity) significantly reduces risk factors and benefits heart health.

Keep in mind that exercise intensity is unique to each person based on their fitness level. Working with a health fitness specialist ensures you’re exercising safely and effectively for your needs. Stop by the Track Desk to schedule your free strategy session and personalized workout program today!

Exercise is an excellent way to complement other heart-healthy habits, but it’s not a substitute for prescribed medications. Always consult your healthcare provider before starting a new exercise program.

Training Services and Personal Guidance

NIFS offers several services to help you take your fitness to the next level. Here’s how you can get started:

Schedule a free Strategy Session with one of our trainers to receive your free yearly BodPod and NIFS 3D scan. These assessments provide insights into your body fat percentage and measurements, helping you set realistic fitness goals. A trainer will explain your assessment results and use them to create a personalized workout program tailored to your needs. Your trainer will guide you through the initial workouts and provide ongoing accountability. After 6-8 weeks, you can update your program to stay motivated.

For one-on-one guidance, NIFS offers personal training sessions in 30- or 60-minute increments to ensure you stay on track. You can also enjoy closer guidance in a supportive group setting with Small Group and High-Intensity Interval Training, making your fitness journey more engaging and affordable.

Group Fitness Classes

Your NIFS membership includes unlimited access to our group fitness schedule! Join a variety of classes led by our expert coaches, including boxing, yoga, and Pilates. These classes cater to all fitness levels, making them perfect whether you’re discovering a new activity or enhancing your current routine. Working out in a group also adds a sense of community and extra motivation.

Specialty Training Programs

Looking to focus on a specific goal or event? Explore these exciting options:

The Mini Marathon Training Program offers a community-driven approach to race training. No matter your pace, you’ll find support to prepare for the big day. Launching in 2025, the Powerlifting Program is perfect for members who want to get stronger and master their squat, bench, and deadlift. The DEKA Training Program helps you conquer all 10 stations of this unique challenge with guidance from our training staff.

Our training staff and group fitness coaches are here to help you determine which services, classes, or programs best fit your needs. Meet with us, explore your options, and start achieving your fitness goals today!

Hope to see you soon!

Are you ready to take on the challenge of the Indy Mini Marathon or the 5K on May 3, 2025?

Whether you’re lacing up your running shoes for the first time or looking to beat your personal best, the NIFS Indy Mini Marathon and 5K Training Program is here to help you cross the finish line with confidence and a smile. As the director of this program, I’m thrilled to invite you to join our super fun and encouraging training journey—one designed to inspire, support, and transform your running experience.

The program kicks off on January 29, 2025, giving you ample time to prepare and peak just in time for race day.

Building a Community Through Running

Running may seem like a solo sport, but anyone who has trained with a group knows it’s so much more. When you join the NIFS Indy Mini Marathon and 5K Training Program, you become part of a vibrant and supportive running community. This group will become your cheering squad, your accountability partners, and your source of inspiration on tough days.

Training with others allows you to share victories, overcome challenges, and make connections that extend beyond the racecourse. The camaraderie within the group fosters a sense of belonging and motivates you to show up and give your best. Whether you’re tackling long runs, hill repeats, or recovery jogs, you’ll find that the power of community makes every step more meaningful. Plus, the friendships you’ll form along the way are just as rewarding as crossing the finish line.

The Power of Pace Leaders

One of the unique features of our training program is the presence of experienced pace leaders who guide each running group. These individuals bring not only their expertise but also their enthusiasm and dedication to help you succeed. Having a pace leader running alongside you is like having a personal coach and cheerleader rolled into one.

Pace leaders are there to help you stay on track, whether it’s maintaining a steady pace, offering tips on running form, or sharing insights on nutrition and recovery. They’re also invaluable when it comes to pushing you beyond your perceived limits. On days when motivation wanes, a pace leader’s encouragement can make all the difference. They’re not just leading—they’re empowering you to believe in your ability to achieve your goals.

Why Join Us?

Here are just a few reasons why our program stands out:

• Structured Training: Our program provides a comprehensive plan tailored to help you succeed in either the Mini Marathon or the 5K.
• Expert Guidance: With the support of our Health Fitness Specialists and experienced pace leaders, you’ll train smarter and safer.
• Community Spirit: You’ll be part of a welcoming and enthusiastic group that shares your passion for running.
• Fun Atmosphere: From group runs to post-workout high-fives, we make training enjoyable and memorable.

Don’t miss this opportunity to prepare for race day with confidence and camaraderie. Registration is now open, and we can’t wait to see you at our kickoff session. Together, we’ll conquer the miles, celebrate milestones, and create memories that last long after the finish line.

Let’s make this training season your best one yet! Join us today and get ready to run your way to success.

The Mental Health Perks of Cutting Back

Reducing screen time comes with big mental health benefits, especially in today’s world of constant connectivity and digital stimulation. Spending too much time in front of screens can lead to burnout, anxiety, and disrupted sleep. Our brains are often stuck processing an endless stream of information, which can leave us overstimulated and stressed.

By cutting back on screen time, we give our minds space to rest, process more effectively, and focus on the present moment. A digital detox can ease anxiety, boost your mood, and improve emotional well-being by allowing your brain to reset and reconnect with more meaningful activities. Less screen exposure can also lead to better sleep, reduced symptoms of depression, and sharper cognitive function—giving your mind the break it deserves.

How to Start Your Digital Detox

Starting a digital detox doesn’t have to be overwhelming. Simple steps can go a long way in cutting back on screen time and reducing its stress. Begin by setting aside screen-free hours each day—like during meals or before bed—to help your brain unwind. Over time, you can gradually increase these breaks as it becomes part of your routine.

Mindfulness or meditation is another great tool to help reduce the mental noise caused by digital distractions. Just 10-15 minutes a day of deep breathing, guided meditation, or even a walk outside without your phone can help you reconnect with the moment and feel more grounded. These intentional pauses can help bring a sense of calm and improve overall well-being.

Move Your Body, Not Your Scrolling Thumb

Physical activity is a great way to unplug and refresh. Yoga or group workouts, for example, not only improve physical health but also provide a mental reset by reducing anxiety and lifting your mood. Yoga fosters a mind-body connection, promoting relaxation and mindfulness through movement. Group workouts offer the added benefit of community and accountability, which can help combat feelings of isolation that sometimes come with too much screen time.

Whether it’s a yoga session, a nature walk, or a group fitness class with friends, these activities give you a chance to step away from the screen, clear your mind, and boost your physical and mental health.

Ready to give it a try? Your mind—and your well-being—will thank you. 

Ready to put down the phone? 
Try our new FREE program: PowerLifting with Shelby! Whether you're new to powerlifting or an experienced pro, you’ll have the chance to set new goals for the new year. Join us for the NIFS PowerLifting program starting January 20th. Click the link to register now!

Setting a routine requires a blend of creativity, discipline, and intentional planning. A healthy routine aligns with your long-term goals and fosters self-fulfillment. To build a lasting routine, start by envisioning your happiest and most successful self. What does your ideal day look like? How do you feel? Who are you with? Visualizing this future can provide clarity and inspire you to take action.

Envision Your Best Self

Begin by imagining where you want to be—not just physically, but emotionally and mentally. Consider the actions you’d be taking, the environment you’re in, and the people surrounding you. Connect an emotion to this vision. For example, if you want to feel energized and confident, let this feeling drive your goals and decisions.

Set SMART Goals

Once you have a vision, establish goals to bring it to life. Start small with 1- or 3-month goals that are realistic and specific. For example, instead of saying, “I’ll work out more this year,” try, “I will train with resistance exercises three times a week to improve my mile run time and increase my squat weight by 5-10 lbs each month.”

Goals should be:

• Specific: Clearly define what you want to achieve.

• Measurable: Include metrics to track progress.

• Achievable: Ensure they’re realistic within your current capacity.

• Relevant: Align them with your overall vision.

• Time-bound: Set deadlines to create urgency and accountability.

Turn Goals into Daily Actions

Break larger goals into manageable steps. Think about 1-5 actions you can take weekly to move closer to your objectives. Focus on your strengths first. If you already maintain a great sleep schedule but want to exercise more, think about how your well-rested energy can fuel consistent workouts. Building on what you’re already doing well creates momentum.

Address Barriers to Success

Identify obstacles that have previously hindered your progress. Are there environmental factors or habits that derail you? For example, if eating late prevents you from exercising, plan to eat earlier or prepare meals in advance. Sometimes small environmental changes—like placing your alarm clock across the room—can set you up for success. By anticipating challenges, you can create strategies to mitigate them and stay on track.

Celebrate Progress and Build Momentum

Tracking your achievements is essential. Whether it’s hitting a milestone or completing a daily task, take time to acknowledge your efforts. Celebrating wins—big or small—keeps you motivated and reinforces the positive behaviors that lead to long-term success.

During my work with clients ranging from 20 to 90 years old, I’ve seen how setting concise, measurable goals leads to sustainable success. Clear routines evolve into habits, and those habits become part of your lifestyle. By envisioning your success, setting goals, and addressing obstacles, you can establish a routine that supports your happiest, healthiest self.

What steps will you take today to create a healthier routine? NIFS has a program for you: We Win Together, starting January 20th. Your NIFS Coach will connect you with the right tools and resources to ditch bad habits and focus on your new self in 2025. Let’s work together to make this year your best yet!