NIFS Healthy Living Blog

It is finally time! If you are like me, that “itch” to get back out onto the golf course may be starting to emerge. You check your weather app at least four or five times a day to see if the conditions for the upcoming weekend are going to be suitable playing (no wind/rain = good for me).

Most of us might have been lucky to get out and play a handful of times over the winter, but some might be picking up a club for the first time in almost five months or more when that first tee time rolls around. Regardless of how many times you have played in recent months, everyone can benefit from improving golf-specific fitness areas before the full-fledged season begins.

About a year or so ago, I wrote a blog called “Caddy Smack” (hence “Caddy Smack Deuce”). Caddy Smack was designed to give you a few starting points on how you can increase one very important aspect of the golf swing, rotational power. Rotational power is a very important force-generating factor and may help you gain a few extra yards off of the tee. But as most of you probably know, there is MUCH more to the golf swing than just power. Follow along as I go over five of the most important fitness areas to improve that can have a direct impact on your swing.

Ankle Mobility

All great golf swings start from the ground up. How the feet are positioned and the movement (or lack thereof) can change a smooth swing into one that looks like a rusted teeter-totter. Lack of mobility throughout the ankles can constrict your range of motion and can also prevent you from using the ground as a force-generating tool.

What can you do to improve it? Do Wall Ankle Mobility Drills: 2 to 3 sets of 10 repetitions per leg

Hip Mobility

As Chubbs from the movie Happy Gilmore once said, “It’s all in the hips.” Well, I’m here to tell you that Chubbs wasn’t lying. A solid portion of the movement that occurs in the swing can be attributed to your ability to achieve a full range of motion within your hips. If you have been around the game long enough, you know the term “hip turn.” This does not happen with poor mobility.

What can you do to improve it? Do Supine Bridge Leg Circles: 2 sets of 5 reps (clockwise and counterclockwise) per leg

Rotational Power

If you have read this blog’s big brother, you know that rotational power plays an important role in your swing. My belief is that if you become more powerful, you will not have to swing as hard in order for the ball to fly the same distance, thus minimizing mis-hits due to being out of control. Essentially, you are generating the same amount of force (or possibly greater) without feeling like you are doing anything different. Seems like a win-win to me.

What (else) can you do to improve it? Perform Standing Rotational Shot Put: 2 to 3 sets of 5 to 8 reps per side

Shoulder Mobility

I know you have done it, watching the slow-mo of one of the tour players’ swings, being enamored by their ability to draw the club back so far (Phil Mickelson goes way past parallel to the shoulders). The next time you hit the driving range, you try to mimic that exact takeaway and the shot is a proverbial dumpster fire. I’ve done it too. You wonder to yourself, “How do they do that”?

Well, for most of them, their swings have been forged since they exited the womb. That feeling is natural to them. But one factor in which they may have a slight advantage over you may be shoulder mobility, or the ability for the shoulder to move freely and under control throughout the range of motion without the sense of constriction. There is no way that you will be able to recreate a backswing of such length if you cannot perform similar tasks without the golf club in your hands.

What can you do to improve it? Standing (or seated) Wall Slides: 2 sets of 10 reps

Single-Leg Stability

My final important aspect to aim to improve for your golf swing is single-leg (SL) stability. SL stability combines other factors that I mentioned previously (such as ankle/hip mobility), but for some individuals, it’s just something that needs to be practiced. After you make contact with the ball in your swing, there is a transfer of weight to your lead foot, which causes that hip turn and allows you to hold the finish pose. Although both feet are still in contact with the ground, the lead leg is providing the majority of the support.

When is the last time you balanced on one leg for 30 seconds? What about balancing for 30 seconds with your eyes closed? What about balancing with your eyes closed, juggling flaming bowling pins, while eating sushi (okay, maybe I’m kidding). That is a good place to start. Feel what it is like to stand without using anything but that plant foot. Do it on both sides. After you have mastered the balance, you can add more elements.

What can you do to improve it? Do Single Leg Balance with Tennis Ball Bounce (against wall): 3 sets of 20 per leg

The golf swing is as unique and complex as any movement that I have ever analyzed. There are so many factors that could make or break your success; however, many of those factors are modifiable. I hope that this spring, summer, and fall golfing seasons are the best you’ve ever had!

Now, watch me hit a ball over the White River bridge!

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

NIFS’ fitness assessments are a great way to track all aspects of the effectiveness your exercise program brings. They are also great for adding internal and external motivation that will keep you striving for the results you desire! Many of us lose motivation and the will power to continue with our exercise program once we do not see improvements with the naked eye. Just because results might not be obvious to the naked eye, doesn’t mean they have not taken place.

In order to view results through a perspective other than decrease in body fat percentages, we have added in another element to our initial fitness assessments at NIFS. We will now be offering body circumference testing via FIT3D technology! This new system will make it much easier and more personal to gain accurate and important measurements for tracking progress.

What the FIT3D Proscanner Tell You

NIFS is now offering body circumference testing via the FIT3D technology. This new system will make it much easier to get more personal and accurate measurements that are important for tracking progress throughout an exercise program.

What: Fit3D is a relatively new technology that scans a 360-degree image of the most commonly tracked body circumferences, such as waist, hip, thigh, arm and biceps, and chest.

How: To get started, you will first create an account using the email address you would like your results to be sent to. Once your account is created, you will then step on the Fit3D platform, which takes a body-image scan. Immediately after the scan, a confidential email of the circumference results will be sent for you and only you to assess. If you would like further analysis of your results, you can then invite a NIFS Health and Fitness Specialist to view your results via the website. 

Why: This information can be useful because it allows you to assess the effectiveness of your exercise programs by comparing body circumference over an extended period of time, while also driving motivation to continue on the path of improvement. With these scan results, you will be able to assess where you are more likely to store fat throughout the body, as well as track where you are adding the most muscle and losing the most body fat with your exercise program. Fit3D also places the measurement results in one of three wellness zone categories (Healthy, Needs Improvement, and Health Risk) in order to assess your risk of developing health problems.

Sometimes progress is not always visible to the naked eye or displayed on a weight scale, which is where Fit 3D is very useful because you can visually see changes in your body in a picture and not just numbers. Because this technology has an error rate of less than a half-inch, you will be able to receive an extremely in-depth and accurate report of where your greatest improvements have been over time.

It is important to note that an individual cannot spot-reduce a specific area of the body where they would like to lose weight first, therefore it becomes that much more important to utilize this body circumference technology to help understand where you are making the greatest improvements initially, which will add motivation to continue with the program in order to reach your desired physique. 

This blog was written by Darius Felix, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers, click here.

Do you have a bucket list? Your bucket list includes many dreams and aspirations that may be obtainable but take some effort on your part to complete. Items on a bucket list could include (but are not limited to) visiting other parts of the world, furthering your education, and even going to see your favorite musical artist in concert. All of these things are great, but how can you create a bucket list of ideas for your health and wellness? The answer may or may not come to you right away, but given a little thought and strategy, you can begin a good, realistic fitness bucket list.

Setting Your Fitness Goals

My fitness bucket list was created using SMART goals. SMART goals were first developed in the early 1980s by George Doran in Management Review magazine as a way to be more effective in goal-setting strategy situations. The acronym SMART stands for Specific, Measurable, Attainable, Realistic, and Time Bound. To tie this in with your bucket list, think about goals that may be a little adventurous or challenging, but not too easy. I would avoid having goals such as “go to the gym” and “stop eating cake” and include goals such as “climb Machu Picchu by the time I’m 40 years old” and “complete a marathon in less than two hours.”

What are your dreams and aspirations? Including fitness and wellness goals on your bucket list can have a positive impact on your health. Keep it fun and don’t forget about your short-term goals as a barometer to determine whether you are progressing toward completing your bucket list objective.

Get Help from a NIFS Personal Trainer

So, create your bucket list today. Refer to a NIFS HFS or personal trainer for assistance in taking the right, necessary steps toward your goals. Although your list can be private, sharing it with others can help hold you accountable. If you are comfortable in doing so, please share 1, 2, or 3 of your bucket list items below.

As always, muscleheads evolve and rejoice.

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Set your goals and get started! Schedule a free fitness assessment with a NIFS Trainer!

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

Most of us have specific goals in mind when it comes to an exercise program. We work hard to achieve these results day in and day out, but sometimes our bodies may need an extra push to get over that hump. Many people question the importance of adding supplements to a healthy diet and workout routine, as well they should.

With so many different supplements flooding the shelves these days, it’s hard to know which ones will truly help you achieve your desired results. Although I agree that some supplements might not be necessary to include in your program, others could be beneficial to many individuals no matter what their fitness goals are.

Not a Substitute for Proper Nutrition

Before I go any further, I want to note that supplementation is simply an addition to your diet and exercise regime. These are not meant to replace a well-balanced whole-food diet; they are meant to be used in conjunction.

Most of the nutrients we need are already being produced by our own bodies to a certain extent, as well as existing in foods we eat daily. Some essential nutrients such as protein, creatine, and branched-chain amino acids (BCAAs) are naturally produced in the body and can be found in meat products, including (but not limited to) red meat, fish, and ground turkey. These amounts are just large enough to support daily functioning, but may not be produced in large enough quantities to aid in dramatic physique enhancements. If you are looking to take your physique to the next level, supplementation might be just what you need.

Which Ones Should I Use?

Here are the top five supplements (in my opinion, and that of many top professionals) you could add to your exercise and diet program.

1. Branched-chain amino acids (BCAAs): BCAAs are essential nutrients that help the body slow down protein and muscle breakdown, which can aid in preventing muscle fatigue during intense workouts. It works by stimulating the building of protein in muscles, which in turn helps prevent muscle breakdown. I would not recommend using BCAAs when trying to gain muscle hypertrophy (or size), as muscle breakdown is essential for muscle growth. Instead, try a pre-workout or caffeinated drink before your workout for extra energy.
2. Creatine: Creatine is an organic acid that is produced in the liver and helps supply energy to cells all over the body (especially muscle cells). People take creatine because it allows the body to produce more energy, and with more energy a person is able to increase the intensity of their workouts. Many athletes use creatine to improve their overall performance. It also helps aid in quicker muscle recovery after an intense workout.
3. Protein: Your muscles need protein grow and recover from muscle breakdown caused by exercise. You can get plenty of protein in your diet; however protein shakes are generally lower in calories than a high-protein meal. They are also portable and more convenient that carrying around whole-food meals (here are some ideas for making your own). Two widely used proteins are whey and casein. Whey is a fast-digesting protein that aids in muscle recovery and muscle growth. Casein is a slow-digesting protein that creates a longer-lasting supply of muscle-building nutrients. Many experts recommend taking a mixture of the two proteins to ensure a release of amino acids into the blood for as long as possible, therefore aiding in lean muscle gain as well as body fat decline.
4. Multi-vitamins: Multi-vitamins are essential to support the body’s everyday functioning. Your body needs a variety of complex nutrients for optimum efficiency and performance. Taking a high-potency multi-vitamin can ensure your body is getting those essential nutrients to support thousands of metabolic reactions. Here’s more information on the importance of a multi-vitamin for your health and fitness goals, including a list of the essential vitamins and minerals you need.
5. Fish oil: Fish oil tablets are the most efficient way to get the purest and most concentrated dose of Omega-3s into your diet. Omega-3s have been proven to improve blood circulation, which in turn will allow nutrients such as protein and carbohydrates to reach muscles. Omega-3s also help with maximizing metabolic rate, which in turn helps with fat loss.

Dietary supplements can have many health benefits as well as many performance-based benefits. If you are not concerned with taking supplements for their potential performance enhancements, you should at least be taking supplements such as multi-vitamins and fish oil tablets for your general health. They can be an easy addition to your diet and exercise regimen that may have huge effects on your overall health. Add supplements on an as-needed basis after conducting a needs analysis, and implement one at a time.

If you have additional questions or concerns about supplementation, please stop by and ask any Health Fitness Specialist at NIFS or contact our Registered Dietitian, Angie Mitchell for more information.

This blog was written by Darius Felix, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers, click here.

Okay, so you may have been hearing the word “PiYo®” circulating these last few months within the world of group fitness. For those of you who feel like you do not completely know what it means or what the class entails, fear not. I guarantee you are not the only one with questions, and as a certified PiYo instructor, I would love to share a few reasons why I teach it, and the benefits that can come from practicing it.

PiYo® is a Beachbody program created by celebrity fitness trainer Chalene Johnson (who is also the creator of TurboFire, Turbo Kick, etc.). She originally created the PiYo® class because she wanted a workout that would provide results without straining your body. She loved the benefits of Pilates and yoga but got bored with the static moves in yoga and the microscopic movements in Pilates. So essentially, the class is set to music, combining moves from both techniques and making them dynamic to give participants an enjoyable yet challenging class that works on not only body strength, but also balance and flexibility. Let’s look a little more deeply into those features.

Bodyweight Strength

Surprisingly, for many of us (myself included), just using our own bodyweight for certain exercises can be challenging enough. From moves like triceps pushups, to lunges, to side planks, 140+ pounds begins to feel really heavy really quick! PiYo® takes many of these simple-to-learn yet challenging moves and combines them with aspects such as “time under tension” and dynamic pulses to keep the body moving the whole time.

Each song also has its own focus; the workout begins with a heat-building track to wake up the body and get blood flowing to the muscles, then moves into a lower-body and power track. Following those, we seamlessly transition the second half of the class into a yoga flow, and finish with a core and stretching/strength track to leave you feeling worked and refreshed.

Balance

I want to take this opportunity to emphasize that balance does matter! It’s amazing how quickly we lose balance over time if we do not continue to develop it. Think about how many times you shift your weight from one side to the other; from simply walking, to going up and down flights of stairs, to catching yourself when you trip, to leaning backward or forward to grab something off the floor. For the younger generation it might seem quite simple, but I promise you, in 30 years, if you never trained in a split stance or single-leg pattern, just standing on one leg for 30 seconds can turn into one of the most difficult and frustrating things you have done.

Flexibility

As a former dancer, this aspect is one of my personal favorites. If you want to deepen your flexibility in your hips and hamstrings, and focus on finding space within those areas to stretch, PiYo® is wonderful for this, especially the flow section, which focuses on this. Even if you have never been very flexible, and simply just want to work on being comfortable when you reach to tie your shoes, or being able to twist and open the t-spine to improve your posture, PiYo® has something to offer for that as well. Mobility work is so important in performance, as we age, and is essential to maintaining and improving quality of life.

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If you are wondering whether you could keep up in a PiYo® class or if you could do it, you can! The best part of PiYo® is that it’s your workout! I run the class and have the moves and choreography, but it’s your workout and you are more than welcome to take it at your own pace. That includes modifications; I make sure to offer plenty of modifications to assist and advance you as you go along, allowing you to have a suitable class that will not only challenge you, but also be safe for you to participate in. Take a look at NIFS group fitness schedule and:

This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

It can be hard trying to change your lifestyle or fitness on your own. It can be even harder if you don’t have support from your family and friends. You family and friends can play a key role in your fitness journey, so why not get them involved and gain their support? Including them in your journey can help your motivation and help you enjoy the path to your fitness and health goals.

How to Get Friends Involved

Hanging out with friends keeps your life full of happiness and fun. Your friends are people who share common interests with you. It can be difficult to continue to connect and have fun with friends when you decide to change your lifestyle. So why not get them involved?

Identify whether there are unhealthy activities you and your friends like to participate in. Examples can include eating out every weekend, drinking excessively, or even being sedentary together. Then as group, brainstorm new ideas for activities you can try together. Together you can discover which new activities are enjoyable and which activities don’t suit your new lifestyle, and you can help one another's accountability to stick with it. Make it fun!

How to Promote Family Fitness Involvement

Having family support is great to help you accomplish your fitness goals. Even better, now you are helping them to lead healthier lifestyles, too. It can also make it more fun.

The best resource/tool that I have found that offers ideas and tips is Michelle Obama’s “Let’s Move” campaign. It offers resources on nutrition and physical activity, and tips on how to be successful. The Presidential Active Lifestyle Award challenge is another great resource. It offers guidelines for children and adults to complete together.

Here are a few ideas of fun activities you can do as a group in the Indianapolis area:

• Bike riding or rollerblading on the Monon Trail.
• Rock climbing at Climb Time Indy.
• Laser tag at Xsite.
• Snowboarding/skiing at Perfect North Slopes.
• Swimming at an indoor pool.
• Hiking trails at Eagle Creek.

Mix up the activities but be sure to do something on a regular basis. All types of physical activity can benefit your health and fitness so grab a friend or your family and get going!

Check out NIFS's Ramp Up to Weight Loss membership to get you started! Click below to learn more.

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

Okay, I know it’s not something we really want to talk, about but let’s face it: the Drumstick Dash and other holiday races are coming up, and I have a feeling it won’t be sunny and 85! I found some good tips on Runner’s World that I wanted to pass along about preparing to run in the cold. Hopefully some of these help as you join the upcoming Thanksgiving and Christmas races!

• Arm your feet. Wear shoes with the least amount of mesh material. If you have GORE-TEX shoes, that should be your first pick. Wool socks are a must, and cover your feet with plastic bags if necessary.
• Dress right. You want to make sure you stay warm, but not so warm that you sweat a lot and get a chill. Layers are important, and gloves and a hat are vital to keep those digits protected from the cold.
• Wear bright-colored clothing. With it being so dark early in the evenings now, or if you run in the morning, wearing bright colors or a vest to stand out is a great idea. Also, if you are running in the dark, you may want to wear a headlamp or take a flashlight with you.
• Warm up. The cold doesn’t feel so cold if you are warm when you go out.
• Run into the wind first. If you have to run into the wind (I know, for some reason it always feels like you’re running into the wind!), get that done first so that when you are sweating, it doesn’t give you a chill.
• Move past the speed. Cold-weather running isn’t usually for speed work; it’s a time for maintenance work.
• Change clothes quickly post-run. Be sure to bring extra clothes and change as soon as you are done. Even if you plan to just jump into the car and go, get changed so you don’t get sick.
• For more tips on dressing for winter running, see this NIFS blog post.

The 500 Festival Mini Marathon and Geist Marathon are just around the corner! Now is the time to plan your training program.

REGISTER NOW and take advantage of our Early bird pricing until 11/30/21 and you could win free training!

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

Several years ago the Nintendo Company introduced its newest entry into the video game market with the Wii and hit game Wii Fit. The idea seemed bold at the time; graphics were all the rage, but the Wii brought a more simplistic design to the table. While focusing on easy-to-use controls and replay ability, the crossover to the fitness world was quite easy, yet revolutionary. Let’s face it, video games had become synonymous with, to put it nicely, deconditioned individuals. This new technology, however, allowed the gamers to interact with the games in new ways.

Video Fitness for All Ages

What I felt to be most interesting was that this video game phenomenon wasn’t just for 12-year-olds. We started noticing our parents, grandparents, aunts, and uncles up and out of their recliners and actively working on balance, strength, and conditioning, and even hand-eye coordination as part of senior fitness. What made it work, though, was the fact that it was both simple to operate and at the same time addictively fun.

10 Years of Wii

Fast-forward almost ten years and we can still see this influence among all the major video game consoles on the market. With the constant upgrading of technology, we must ask questions such as, “How far are they going to take this?” and “How can we make the most of these technological tools to help motivate people to stay fit?” 

Although the future is uncertain, we can definitely see that systems such as the Wii are being used for good, purposeful exercise. The in-home system may be your end-of-the-day stress relief, but more and more laboratory studies are using Wii technology to train athletes and assess abilities. Physical therapists are now using the Wii to help individuals with issues ranging from developing balance and stability for the elderly clients to helping an adolescent with spastic diplegic cerebral palsy to develop movement patterns. 

Are Video Games Real Exercise?

Will video game fitness ever gain enough momentum to be accepted as genuine exercise and a good workout? It would seem as though it would be swept out by most skeptical fitness gurus, but we must be cautious when doing so. If the mission is to bring fitness to the masses, in a realistic scenario, skipping this vast population of typically sedentary individuals would be a huge disservice. The best solution, I feel, is to embrace the tools that we have and translate fitness in a convenient way. The development of smarter technology will only enhance experiences, in turn changing lives. This blog makes it easy to see some of the options that are out there. 

In closing, video game fitness is currently alive and well. Making fitness fun isn’t always easy, but it definitely does not have to be dreaded. Don’t get me wrong, your local health and fitness professionals are still going to give you the best, safest experiences with bountiful knowledge, but now we can develop beyond the two or three hours per week we work out at the gym, in the comforts or our own home and among family and friends. NIFS offers video game fitness opportunities in the nursery area for youth. Contact the service desk for more information regarding hours of operation.

Evolve and Rejoice.

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

Sometimes you need a little help when it comes to your nutrition and diet choices. Even though we think we know what to do when it comes to our diet, it can be helpful to have some extra assistance with tips, tracking, and suggestions. There are thousands of apps out there that you can easily download to your phone.

I have searched through many nutrition apps and found the top five that you should definitely use to help with accountability to your wellness and weight-loss goals.

eaTipster

eaTipster was created by the Dietitians of Canada, and it delivers daily healthy eating tips to your mobile devices. The app addresses common food and nutrition questions and concerns, and provides tips to increase healthy eating, support a healthy weight, and fight chronic disease. You can add tips to your favorites to read them later. Then you can share the tips with friends via Facebook, Twitter, email, and text. One nice perk of this app is you can set daily reminders to receive the tip at a time that fits your routine. 

MyFitnessPal

MyFitnessPal is a community-oriented site designed to help you lose weight and track fitness goals. The mobile apps let you keep these features at your fingertips wherever you are. You can input or edit your goals, enter your caloric intake (food) and output (exercise) on the go, and add new food data to the library if it doesn't already exist. There's also a progress screen that lets you track your weight and view a graphic representation of how you're doing as you work toward your goals. 

The food database includes over 5,000,000 options and is one of the few free food tracking apps that is this easy and user friendly. Due to its popularity, you can sync MyFitnessPal with other devices and apps such as FitBit, Jawbone Up, and Garmin. The recipe importer allows you to go to any recipe on the web and easily import it and track it. One of my favorite components of this app is that it tells you more than just total calories. You can easily track your sugar grams, calcium, iron, and other vitamins and minerals to guarantee you are getting your needs met.

Fooducate

Fooducate helps you shop and eat healthily by allowing you to quickly pull up nutritional information about food products from barcodes, as well as by helping you make sense of nutritional labels. Fooducate displays a letter grade from A to D, along with a quick summary of nutrition information in plain language, as well as healthy alternative suggestions. If you cook your own meals or eat out, you can also manually enter a meal's nutritional information. In addition, the app also doubles as an intake, calorie, and exercise tracker. This app easily allows you to see what extras are in foods such as added sugars, food colorings, artificial sweeteners, and more, which can be challenging to know without reading every single ingredient. 

HealthyOut

The HealthyOut Healthy Meal Finder app helps you stay on track even when you're going out or ordering delivery. The app helps users find healthy restaurant dishes and prepared grocery items nearby, and supports a wide variety of diet plans. The app comes with a wealth of diet and food filters, allowing you to filter by cuisine, ingredients, or type of dish. You can also view detailed nutritional information on each meal where available. It's a great option when you don't have the time to prepare a healthy meal of your own. The popular “Not a Salad” feature allows you to find a dish that can be just as healthy as the typical salad. HealthyOut is great if you travel a lot or just want to know the best options at your favorite neighborhood restaurant choice.

My Nutrition Coach

My Nutrition Coach is a new app launched by NIFS that allows users to record their food throughout the day and automatically build a daily profile of their diet. The app platform uses photo journaling and meal and exercise input to make tracking quick and easy. At midnight, the profile is passed to my dashboard, where I provide evaluation and feedback on that 24-hour timeline. The information is private, secure, and convenient. Members will receive an email when their daily response is ready for viewing. Users are encouraged to login to the website or app to view responses and graphs that detail their personal ratings and progress.

Your NIFS dietitian will supply you daily feedback, suggestions, and information in the form of handouts and videos based on your daily profile. All you need to do is snap a photo of your meals.

Any one of these apps are sure to help you stay on track with you fitness and nutrition goals. Download one today and get started!

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What did you eat today? Don’t underestimate the role that proper nutrition plays in your health and fitness. Contact Angie Scheetz ascheetz@nifs.org or call 317-274-3432 to find out more about the My Nutrition Coach app. 

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

Sleep can be a wonderful thing. Then again, when we oversleep, we sometimes feel more tired than we were when we went to bed. Is Mr. Sandman playing a prank on us, or is sleep even more of a mystery than we’re led to believe?

I enjoy my recommended 7 to 8-hour snoozes each and every night. For the average Joe and Jane, many studies link sleep deprivation to brain function, hunger control, and disease and illness prevention.

How Much Sleep Does an Athlete Need?

The question I have is, “Do athletes and individuals with higher fitness aspirations need more, less, or the same amount of sleep as everyone else?” Although not many studies have been conducted on the topic, the Gatorade Sports Science Institute published an article entitled “Sleep and the Elite Athlete” that talks about sleep deprivation in depth. 

The article is somewhat inconclusive in some areas, but it goes on to state that elite athletes can perform, but begin to decrease output at around 30 hours of deprivation. The main side effects were stated as being diminished cognitive capabilities. On a positive note, napping is encouraged for improved performance, even in sleep-deprived individuals. In summary, it’s safe to assume that athletes need and benefit from sleep and naps just like everyone else (Halson, 2014).

How Can You Get More Sleep?

You may be asking yourself, “What can I do to maximize my sleep potential?” The answers vary depending on the person. 

• Know your body and your goals. Your goals, lifestyle, and demographic (age, gender, etc.) are the major factors of your individual needs. 
• Set the right mood by ensuring your sleep sanctuary is nice and dark, and free from distractions. 
• Try not to take your pre-workout supplements two hours before bedtime (the instruction/warning label will give you exact information on the subject). For that matter, any caffeinated beverages will hinder your ability to fall asleep. 
• Start a sleep journal to chronicle your sleep behaviors. Indicate duration of sleeps and naps, moods, exercise production, and eating patterns to determine what works and what does not work for you (Halson, 2014).

You can improve your fitness results with a healthy sleep schedule along with exercise and nutrition. For more about the positive impacts of sleep, contact an HFS at NIFS to discuss a sleep game plan. Lastly, take time for a nap; all the cool kids (at least those aged 0 to 5) are doing it!

Until next time, REJOICE and EVOLVE.

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