NIFS Healthy Living Blog

These 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.

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

There is no debate that it’s easier to make healthier choices and lose weight in the spring and summer months. The sun is shining and warm, the days are longer, and you feel motivated to get outdoors and be active. But when the cold, harsh months of winter come around, all motivation goes out the window. Let’s take a look at ways to keep your motivation high and get over those hurdles of temptation.

Temptation Is All Around

The cold months are full of occasions that bring temptations. Hot chocolate, cookies, cakes, holiday parties, and family and friend gatherings are everywhere. If you’re not careful, it can be easy to slip into the mindset that all indulgences are bad. When you label your food choices as “good” and “bad,” every decision becomes a loaded one. Any time you stray from your eating plan, you might feel a bit of guilt or shame. These emotions can trigger the body’s stress response, and when stress is involved it can set you up for more trouble.

Instead of sweating over the “shoulda, coulda, wouldas,” try making food choices that are right for you. Plan ahead, or maybe choose one small indulgence per day to satisfy your sweet tooth and engage in those fun winter activities.

Come Out of Hibernation and Get Motivated to Exercise

The snow is falling and ice is everywhere. The days are still short and daylight is minimal. Winter itself is enough to tank your motivation to exercise. Who wants to go out into the freezing weather to go for a run or to the gym when you can curl up on the couch with a blanket and be perfectly content? There are tons of ways you can stay active from the comfort of your own home.

• Stay active while watching your favorite show or movie: Every commercial/intermission, get up and knock out a circuit of 10 pushups, 10 squats, and 10 crunches. Maybe even jog in place until the show comes back on.
• Use apps: We have cut the cord when it comes to cable. We use our Apple TV, which is just like having an iPhone on your TV. Download an exercising app that you can play on your TV and get a quick 15–20-minute workout.

Keeping up with a fitness routine will help with more than weight loss. The benefit of working out is that it gets oxygen to the cells, keeps your body working, and gets you energized.

Staying Hydrated

It is so easy to indulge in all the sweet, alcoholic seasonal drinks such as eggnog. Don’t forget to make sure you are staying hydrated. Fun fact: According to a 2003 study on the metabolic effects of different water temperatures published by The Journal of Clinical Endocrinology & Metabolism, when you consume liquids that are colder than your core body temperature, your body has to work to warm it up, and it burns extra calories in the process. So consider drinking ice water instead of hot chocolate!

Drinking water can give your immune system a boost and prevent you from getting sick during peak cold and flu season. Drinking water can also increase your metabolism and help you feel full longer. This in turn could help curb your appetite and enable you to maintain healthy eating habits.

Come Visit Us!

Get bundled up and come and see us. We would love to have you in one of our classes, write a program for you, conduct your assessments, provide training for you, or be here to walk around the track with you. Whatever you need from your staff at NIFS, please ask and let us help set the tone for the new year!

This blog was written by Ashley Duncan, NIFS Program and Weight Loss Coordinator. To learn more about the NIFS bloggers, click here.

It should come as no surprise to anyone that High Intensity Interval Training (HIIT) and Metabolic Conditioning workouts are crazy-popular and are here to stay for the foreseeable future. Research continues to report the scientific findings associated with the many benefits of this style of training. In addition to the research, the anecdotal evidence and many testimonials from normal folks have shown amazing results from functional training done at higher intensities.

Benefits of HIIT

Here are just a few of the benefits that are continually reported from training at higher intensities:

• Burns a bunch of calories and fat
• Shortens workouts
• Improves multiple facets of fitness (cardio, endurance, strength, power)
• Includes fun and energizing movements

The bottom line is that training at higher intensities coupled with the proper exercises provides a bunch of bennies with a low time cost. Sounds great, right? Where can you go to reap such benefits?

NIFS Class of the Month

BODYATTACK is our class of the month, and it delivers that high-intensity and fun style of training that will help you attack your fitness goals. Check it out:

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BODYATTACK Highlights

Looks pretty cool, right? Ready to give a class a try? You can expect a great deal of the following:

• High energy
• Suited for all fitness levels
• Functional fitness focus
• Big calorie burn
• Fun and athletic movements
• Improves agility, coordination, and stamina
• Energizing music
• Group atmosphere to keep you motivated

Tips for Success

Here are some things to keep in mind:

• Choose the length of class that is right for you. You do not have to take a whole class. Start slow and ramp up to a longer class.
• Be sure to pay attention to the instructor for movement variations. Watch, listen, and take the options the instructor gives you for your individual success.
• Take a buddy with you! Working in a group of like-minded people can be super powerful and will help keep you on track and help you enjoy the class even more.

I love to train hard; there is no better feeling than giving your best effort and knowing it after a great workout! If training hard is something that has been missing for you, don’t wait any longer: get into a BODYATTACK class immediately and “FEEL IT ALL”! Classes are offered on Tuesdays at 6:05pm and Thursdays at 5:15pm.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

In my last blog I briefly described the importance of the Functional Movement Screen to determine where one should begin with their workout program. The score that an individual receives determines whether they are ready for certain movements. In this blog I will go more in depth about the actual purpose of each test of the FMS, what the scores mean, and the reliability of the FMS.

The Purpose of the FMS

The FMS was created to measure motor control of movement patterns, quickly identify pain or limitations that need to be addressed, and to set a baseline for movement competency within the body. Being able to determine asymmetries in the body will help the tester figure out which movement has the greatest deficiency and which movement needs the most help. The FMS consists of seven movement patterns that are performed without warmup. The reason is that we want to see what a person’s movement capacity is at its natural state.

The Exercises That Are Part of the FMS

Here is more detail on each of the exercises that are part of this screening:

• Deep Squat: This test shows us the most about how a person moves. The reason is that it allows us to see total extremity mobility, postural control, and pelvic and core stability. If you think about it, everyone at some time in the day performs a squat, whether that is sitting down, playing sports, picking up something off the ground, and so on. When the dowel is overhead, this requires mobility and stability of the shoulders, and the pelvis must provide stability and control while performing the squatting motion.

• 

  Hurdle Step: This test demonstrates how well someone is able to walk (locomotion) as well as accelerate. The hurdle step is a great assessment to determine any kind of compensation the body performs while you take a step forward. This movement also lets us know how well a person is able to stabilize and control oneself while in a single-leg stance. If pelvic and core control is lacking with this, the person will not be able to stabilize themselves properly and will most likely begin to shift too much or lose alignment.
• Inline Lunge: This test helps demonstrate the ability that one has to decelerate. This is important because we as humans need to be able to decelerate every day, whether that be in sports or just daily living activities. It also allows the tester to observe the rotational and lateral movement capacity of someone. Pelvic and core control and stability is extremely important to be able to perform this movement properly. Since this test requires the person to be in a split stance, the tester can also see how well a person is able to get into hip, knee, and ankle flexion when lunging down and determine whether there is a mobility or stability issue.
• Shoulder Mobility: This test helps show the relationship between the scapular-thoracic region, thoracic spine, and rib cage. A person with good thoracic extension typically does well on this test. One side should demonstrate internal rotation and extension and adduction, and the other side should demonstrate external rotation, flexion, and abduction.
• Active Straight-Leg Raise: This test helps demonstrate many things, even though it might seem very basic. With the leg that is coming up, we typically want to see a good range of hip flexion. On the leg that stays down, we typically look for how good the range of hip extension is. Another variable that I like to look at is how well their core stability is. If they are not able to keep their back flat on the floor, this lets me know that the person is not able to own that position and needs help with core stability.
• Trunk Stability Push-up: This test often gets mistaken as being an assessment for upper-body strength. This is not the case, though. The actual purpose of this assessment is to measure the stability of the core. If the spine or hips move during the push-up movement, this is usually an indication of other muscles compensating for the lack of core stability.
• Rotary Stability: This tests for rotary stability in multiple planes. Core, pelvis, and shoulder girdle stability are what is being assessed. This also allows us to measure the ability of a person to crawl. Being able to demonstrate proper weight shift in the transverse plane and also coordination during the stabilization and mobility of this movement will help determine whether a person is ready for more complex movements.

FMS Scoring

I will keep this section short and sweet and explain the basic fundamental purpose of the scoring and what each number means. The FMS scoring ranges from 0–3, so there are 4 possible scores that a person can get. A 0 indicates that there was pain during the movement. A score of 1 usually indicates that the person was not able to complete the full movement properly or was not able to get into the correct position to execute the movement. A score of 2 indicates that the person was able to complete the movement but had to compensate somehow to actually execute it. A score of 3 indicates the movement is optimal and no compensations were detected.

Reliability of the Test

Many research studies have been done to determine the reliability of the FMS in recent years. The main findings that have been discovered are that the FMS can accurately identify people with a higher chance of an injury. The three groups at a higher risk are professional football players, male marine officer candidates, and female collegiate basketball, soccer, and volleyball players.

People always ask me what score determines an elevated risk for injury on the FMS. What most studies suggest is that a score of 14 or lower gives a person a 1.5 times higher risk for injury than a person who gets a score higher than 14. This does not mean that if you score lower than a 14, you should be frightened; again, most studies done are with a specific population (stated above). More studies are needed on the general population, but what is certain is that the FMS is a great tool for personal trainers, athletic trainers, physical therapists, and strength and conditioning coaches to use on their populations to get a better understanding of how well a person moves.

If you are interested in completing an FMS screening at NIFS, click here for more information.

This blog was written by Pedro Mendez, MS, CSCS, and Health Fitness Instructor.

Strength. We all want it, and many of us will go to great lengths to obtain it. Strength and the ability to be strong will find its way into all of our lives, from weightlifting in the gym to all the activities of daily living (ADLs). It was once explained to me that you should picture your absolute strength as a bucket; the bigger the bucket (the stronger you are), the more things you can put into the bucket. Aspects of health and fitness such as mobility, endurance, agility, and power can all be better developed and improved with the presence of strength. To put it simply: be strong—be better.

Of course you can google “how to get strong,” and you will find no shortage of philosophies and program theories to wade through to answer that question. Some may actually be safe and useful, but who can you trust these days? I tend to learn from those who have “been there and done that” and continue to do it because of a high success rate of most-wanted outcomes.

Get Strong Tips from Dan John

Dan John is one of the top fitness coaches, and I never miss a chance to hear him speak or read his weekly newsletters. I have learned so much from reading his materials and implementing his principles into my training and the training of others. Dan will be the first to tell you that he continues to learn from people like Pavel Tsatsouline and many others. Dan believes his tips are an “easy” way to get strong.

Following are six of his expert tips that I have integrated into my training (and the training of those I work with).

• Lift heavy. This seems obvious, but it really is where it all begins. If you lift heavy weights to get strong, you have to challenge the system and force it to adapt. Without adaption, there will be no gain.
• Perform the fundamental human movements. There are some variances in what is believed to be fundamental, depending on who you talk to. But I believe those movements are Squat, Hinge, Push, Pull, and Carry.
• Keep sets and reps low. I love Dan’s “Power of 10” rule: never go over 10 total reps for any exercise. For example, 2x5, 5x2, 3x3, 6 singles, 5, 3 and 2.
• Stop your set and workout before fatigue. Stay fresh and leave some energy for the next training session.
• Don’t even struggle. Choose the proper load so that you can finish each rep with integrity, not sideways and crooked.
• Never miss a rep. Choosing a load that you are 100% confident you can make can be hard for some. Most of us want to challenge the limits with every rep and set. Refrain from that for true gains.

A Challenge to Prepare for Powerlifting Competitions

Following these tips, from time to time I will cycle in my training what Dan refers to as the 40-Workout Strength Challenge. I wanted to share a program that I learned from Dan that added 10 pounds to my bench, 30 pounds to my squat, and 50 to my deadlift. Dan also has seen a few PRs fall in both throwing and weightlifting competitions. I am a big believer in the program’s concepts and simplicity. We are very good at overcomplicating things when it is not necessary. Here you work on fundamental movements all the time, and you make sure you hit every rep. This could be a great challenge for you leading into the competition; however, just like anything else, it might not work for everyone. Here’s the setup:

1. Pick one exercise from the fundamental human movements described above. If competing is your goal, I would suggest a back squat, bench press, and deadlift. Add in a chinup and a farmer’s carry and you are good to go.
2. Perform these exercises for the first 10 workouts every training session with varying sets and reps.
3. Never miss a rep, and if the weight feels light, add more weight.
4. After the first 10 workouts you can repeat them 3 additional times or make small changes to the movements every two weeks (for example, change to an incline bench, front squat, rack pulls, barbell bent-over rows, and racked carry). There are far too many examples of exercises and combinations to list here; I would suggest scheduling a personal program session with a NIFS instructor to help you out.

Here is how I set up my challenge that may help you develop yours. I can’t stress enough that this is what worked for me. It may not work for you, but it could be well worth the try.

I found that after completing this 40-workout challenge, not only did I add pounds to my big lifts, but many of the other tasks in my life became easier. The other aspect of this challenge I really, really liked was that due to its simplicity, I can turn my brain down a bit and just lift. It provided that escape from our day-to-day tasks that I think we all need from time to time.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

When you begin your fitness quest and are getting started on a new program, finding exercises that are appropriate for you is key to your success. Your fitness staff at NIFS has your back! Training methods and training tools developed from years of research and practice have shown that sometimes a simple exercise done well can be quite effective.

In this case, we will be looking at training with battling ropes (also known as battle ropes). I was lucky to have been in attendance at one of the top fitness summits recently and was humbled by the overall amount of work that can be accomplished with the ropes. (Taking some learning cues from renowned fitness professionals has given me the opportunity to deliver some great, purposeful workouts to NIFS members and clients.)

You may have seen the battle ropes in your gym, but did not know exactly what exercises could be done with them. For the most part, the movement patterns are simple, yet effective. Slamming the ropes utilizes multiple muscle groups and also gets your heart rate to rise. Taking the training one step further, your rope slams can be broken down into many movement patterns including small movement patterns, large movement patterns, and several other fun, specialized movement patterns (which we will look at in this blog).

What Are Battle Ropes?

Before we get started on the exercises, it would be helpful to have a better anatomical understanding of these ropes. For starters, ropes come in many lengths and thicknesses. The longer the rope or the thicker the rope, the more challenging the exercises become. Also, using a poly rope with shrinkwrapped endcaps has advantages over the less-expensive manila gym ropes traditionally used for climbing. The poly rope material tends to be softer on the hands and more durable than the manila rope. The manila rope, however, can work fine and be more cost-effective.

Small-Movement Pattern

The first movement pattern we will discuss is called the small-movement pattern. This pattern is the easiest to learn and progress from. Once you have selected your rope and have attached it to its anchor point, simply get your body into an athletic position (not unlike getting ready to hit a volleyball or pick up a groundball in softball). You will slam the rope quickly, yet rhythmically in cadence so that the small slams create a ripple that flows all the way down to the anchor point. This pattern can also have several small variations including single-arm slams. Typically, this exercise can be done for time (i.e., 20 seconds per set) or with your interval training (i.e., :20 on, :20 off for 3 minutes).

Large-Movement Pattern

The second movement pattern is the large-movement pattern. With this movement pattern, the goal is to create big slams with the rope. This movement is similar to the one seen with medicine ball slams, where you take your body from a small movement position to a fully extended position with the ropes overhead and on your toes, and then end by slamming the rope with maximum force into the ground. This movement can be rhythmic, but sometimes seems a little more aggressive in nature than the small-movement pattern. The benefits here, though, are definitely more athletic in nature, as many sports require movement patterning based on this exact exercise. Because this exercise makes it easier to count reps, being able to do sets such as 4 x 10–12 reps, makes sense (but do not limit yourself; intervals here are also appropriate).

Other Ways to Use Rope Training

Outside of these two movements, you can explore rope training in many ways. Thinking back to grade-school times, we used the rope often during physical education class as the true tests of strength with tug-of-war and the rope climb, but we can make ropes fun and challenging when we put them back into our workout plans and add a little competition. With tug-of-war, you need several people to compete, but other exercises can replicate this movement solo. The Marpo Rope Trainer machine can convert to a standing tug-of-war rope pull, just you versus the machine! The rope climb, which is a daunting challenge for most, can be replicated on the rope machine as well. But if you don’t have the rope machine, starting with rope descends is an excellent way to get more comfortable and definitely stronger.

BONUS: Here is a great Friday Finisher series using the Ropes!

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These rope challenges are great additions to most workouts because they are simple and they can be done with individual maximum efforts or in groups where a cardiovascular challenge is needed. If you are interested in adding ropes to your workouts and want more information, NIFS staffers are more than happy to help you begin your new rope training workout. As always, muscleheads evolve and rejoice!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

I am often asked what kind of workout program I follow, and my response is always, “I follow a program that gets me faster, stronger, and more athletic.” When people hear this, they assume that I am some kind of athlete and that they won’t be able to work out the way I do since they are not “athletes.” This is a huge misconception that I have noticed throughout the years that I have been working out. What people do not understand is that we are all athletes in our own way, and can actually train like one in order to get faster, stronger, and more athletic.

Find Out Where You’re Starting From

For me the key is to understand where you are at in terms of movement. Many programs out there assume that you move perfectly, so starting them might not necessarily be the best if you have not had the training experience needed to actually perform those movements. A good assessment to determine whether you have any compensatory patterns or movement deficiency is the Functional Movement Screen (FMS). With the FMS, we can narrow down exactly which corrective exercises are needed to get a person ready for the complex movements that might be programmed.

Start with Exercises That You’re Ready For

Once you have determined where you are at movement wise, it’s important to start with exercises that your body is ready to handle at that time. Possibly regressing a complex exercise like the Barbell Back Squat to a simpler exercise like the KB Goblet Squat or 2KB Squat will allow you to own that movement better and in turn will prepare you to progress back to the complex movement faster while performing it better.

Perform Athletic Movements

Training like an athlete does not necessarily mean you have to match their intensity or lift the same amount of weight as they do. But it can mean performing the same movements, such as these:

• Warm-up routine
• Power exercises
• Squat variation
• Horizontal upper-body push variation
• Split squat or half-kneeling variation
• Vertical/horizontal upper-body pull variation
• Supine/prone abdominal exercise variation
• Accessory exercise

These are exact movements that I program for my athletes. The cool thing is that anyone can do these movements as long as the right exercise is prescribed. No two athletes that I have trained move the same, and there are many that actually need to start with the most basic forms of movement (body squat, hands elevated push-ups, etc.). I am sure many of you have performed these “basic” exercises in the past. These exercises are often considered “too easy” at times, but if they are performed correctly, it can be a challenge even to athletes.

You Can Get Help from NIFS Trainers

I get it, it can be very intimidating for a beginner or even an experienced lifter to train like an athlete if they don’t know exactly how to go about starting a program like that. Luckily, here at NIFS, our trainers are well equipped with the materials and knowledge to get anyone who is looking for a new challenge started toward being faster, stronger, and—most importantly—more athletic.

This blog was written by Pedro Mendez, CSCS, FMS, Health/Fitness Instructor and Strength Coach at NIFS. To learn more about the NIFS bloggers, click here.

It’s finally that time of year again—time to hit the links and chase a little ball all over a well-manicured green space with the hopes of golf immortality. If you are like me, you have a love/hate relationship with the sport of golf, but I look forward to my weekly round with friends to take on challenging courses and ultimately myself.

All levels of golfers are continually looking for ways to improve something in their game and to get out there more and more to test their skills. But are you taking the necessary steps to make sure you are able to lace up the spikes, strap on the glove, and swing a club anywhere from 70 to 100 times in a 3- to 4-hour span? We can plan practice like crazy on the short game, driver, and flat-stick, but if you can’t move well, or if you have an injury, you won’t be booking that tee time.

As an avid golfer myself, and an aging one at that, I have found some ways to ensure I can enjoy the game that frustrates me so much at times but provides aspects you just can’t get anywhere else. That’s why we play. Here are some tips to help you play longer and, ultimately, better.

Get Screened

Do you know whether you are moving well? Do you know whether you have some mobility issues in key joints for the golf swing, or imbalances? If you do, are you performing specific strategies to help correct and enhance any movement problems you may have? You wouldn’t expect a Corvette to drive at a high performance level if it had square tires, would you? But often we golfers expect to play in the 70s with glaring movement issues and become rather frustrated when we do not. See a certified pro, like all the coaches at NIFS, and get an FMS (Functional Movement Screen) completed to see if there are any movement deficiencies that could be holding you back on the course. You will receive an in-depth report of how you are moving and a bunch of strategies to help make your movement better. Our coaches take the approach of Gray Cook: that when you move well, you will move often; and in this case, moving better means more golf.

Emphasize Mobility

If you want to hit the ball farther, and more often, you have to emphasize mobility exercises and drills in your fitness routine when you are not playing, especially mobility of the thoracic spine. The rotation of the golf swing comes mainly from your ability to “turn” through the T-spine, or upper back area. The larger the turn, the greater the potential swing speed you can create, which can lead to bigger drives and adding yards to all of your clubs. You will receive drills from your coach after completing your FMS, and you can also read more on the importance of T-spine mobility from experts like Greg Rose and others at the Titleist Performance Institute. In most if not all athletic environments (life being one of those), it truly has to start with mobility. The more mobility you have, the more potential you can unleash.

Train the Frontal and Transverse Plane

Working in a fitness facility I witness on a daily basis a lack of training emphasis on the frontal and transverse planes of motion. We are a pretty straightforward kind of fitness planet, and not in a good way. And many times I field questions about an injury that happened on the golf course from individuals who have never trained outside of walking in a straight line, or straight presses and pulls. They are confused that they move explosively in a plane of motion they never train and somehow get hurt. The golf swing happens in the frontal and transverse planes of motion, so you need to train with movements that challenge you in those planes. Countless exercises and drills can get you out of the sagittal plane (forward and back), and prepare and load your body to take on a big swing as well as provide the endurance to perform many swings. Here are a few of the classics:

• Lateral Split Squat
• Lateral Banded Steps & Split Squat with Pull-Apart
• Rotational Split Squat
• Rotational Med Ball Toss

Warm Up Properly

This really should go without saying, yet I have to: WARM UP BEFORE YOU PLAY! Racing to the course, pulling the bag out of the trunk, stepping to the first tee, and hitting the big dog after a few practice swings is a sure-fire way to at best play poorly, and at worst suffer a big injury that takes you out for the season. Take the time to show up a little earlier and warm-up properly. As I typically do, I reference the experts. I learned this quick and effective warmup from Jason Glass that I use every time. If you don’t dig this one, that’s fine; just do something to prepare your body to perform for that 3- to 4-hour round of golf.

RICE After the Round

If you don’t know by now, RICE stands for Rest, Ice, Compression, and Elevation. You don’t have to suffer a trauma to enlist and perform this concept. Ice can go a long way in the recovery process, and that is the goal here, to recover quickly and get back on the course. You don’t think the pros finish up, go get some dinner, and hit the rack, do you? No way! They recover properly so they can swing well every time they step on the course. Take time to perform a light stretch after a round, jump in the hot tub, or ice down sore muscles after you are done enjoying this great sport. It will get you back out quicker and you will be playing longer.

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.