Monthly Archives

March 2018

Kids & Movement

By | Fitness Fun, Group X, Tennis, Youth

“Sit Still!”… “Stop Moving!”


There are a variety of studies out there explaining the benefits of physical activity for our energetic youth. Studies show it can help alleviate some of the symptoms of ADHD and increase focus in the classroom. The list continues to help with the endless daily struggles.

Courts Plus has a ton of options to play an important role in your child’s life!

Here is a list of Youth Activities for just your child or your child AND you. We have equipment for you to borrow so just ask!:

  • Badminton/Racquetball/Pickleball/Tennis: play a family game of doubles or singles
  • Volleyball/Wallyball: invite your neighbors to join you for a game!
  • Youth Fitness Classes: Kidz Jam, Running Club
  • Youth Sport Classes: Basketball, Racquetball, Tennis, Soccer, Sports Sampler
  • Junior Fitness Classes: Cardio Kickboxing, Yoga, Circuit, Intro to Mixed Martial Arts
  • Big Blue Family Time: Not quite 13 years old? That’s ok! Bring the whole family ages 6 and older to come check out Big Blue.

These programs range in age from 15 months – 13 years old.

Contact me for any questions on our Youth Programs (

The Incredible Edible Egg!

By | Fitness Fun, Personal Training

As a Personal Trainer and a fitness enthusiast, I am always talking to people about their diet. As soon as people find out what I do for a living they ask what I eat and then ask if I can give them some advice. I’ll give the typical lean meats, vegetables, the correct carbs, etc. I will then tell them about eggs. I love eggs. I eat a lot of eggs. And yes, I eat the entire egg. People have a fear of eating the best part of the egg, which is the yolk. Yes, egg whites are wonderful but most people are missing out on the most nutritious part of the egg. I have attached a very good article about the Top 10 Benefits of Eating Eggs from Healthline.

I hope this article puts to rest some of the myths you have had about eggs. Have an Eggselent day!


Final tennis update

By | Tennis, Uncategorized

Team Northern, that’s us, narrowly missed out on a place in the semi-finals today. So our journey ends.
All in all though, this was an amazing event. It’s a dream come true, for me to be able to play on the same courts as the pros, in the same stadiums.
We fly back tonight, but not before we’ll have the chance to watch the Women’s and Men’s singles final. As a teaching pro, the cutting edge of what is happening in tennis, is at the highest echelon of the game. It’s inspiring for me to watch high level tennis and I can’t wait to teach my lessons next week.
Of course this whole great experience started on a court, in a league, at Courts Plus. Actually, a summer league. That’s when we decided to start this new men’s 4.5 league and who could have imagined that it would have taken us all the way to nationals in Indian Wells, CA.
Best advise I can give you, is get involved in the game. There’s a league for you, and the sky’s the limit!

Tennis team update from Nationals

By | Tennis

The USTA Northern section Team is still in the running for a National Championship here at Indian Wells. Adam and I lost 6-7, 6-7 in a marathon match against the Caribbean, but then came back for a 6-3, 6-1 victory against the Middle States (NJ, NY). Now we face Missouri Valley Section on Saturday at 2pm. We’ve been fortunate enough to play both our matches on stadium courts.

The Indian Wells tennis garden facility is a beautiful setting. Right outside of Palm Springs surrounded by mountains. For many players here, it’s the first time they’ve been able to play tennis outside. Hopefully it won’t be long before we’ll be playing tennis outside in Fargo, now that spring is here. The nets are scheduled to be up at all the outdoor parks by April 3rd.

At Courts Plus we get spoiled with perfect conditions for tennis all the time. We don’t have to worry about the wind, or the sun, the potential of rain.

So when you do venture outside, remember to be on your toes, literally. Be ready for that ball from your opponent to slow up when you’re with the wind, and for the ball to speed up when you’re against the wind. Also when hitting with the wind, add more topspin. When hitting against the wind, go after your shots, you can afford to hit it a little harder.

For serving in the sun, you may have to adjust your toss. You can practice this indoor before the outdoor season begins. If you’re opponent is facing the sun, through up some lobs.

For other tips or if you need a tune up before playing outside, contact one of our great pros. They’ve had years of experience going from an indoor season to and outdoor one.

Courts Plus tennis team going to Nationals

By | Tennis

So by now, you may have heard that the Courts Plus Men’s 4.5 team, consisting of myself, Adam Gustad and David Youngs made it to nationals. In the Summer I started the first Men’s 4.5 ONE doubles league where teams of 2-4 players played every other team in the league twice on a weekly basis. We won that league, and then moved on to play against all the other teams in the Northern Section, in Minneapolis. That was in November, and we beat every other team without losing a set to punch our tickets to nationals. There we get to play alongside the Pro’s at the BNP Paribas Open at Indian Wells, CA. You can watch the pros play on ESPN this week, with the likes of Roger Federer, and Serena Williams playing. You won’t see us, unless it’s in the crowd, we’ll be on the outside stadium courts playing for high fives, handshakes and the love of the game. Ok, so maybe a cool trophy is at stake.

Tonight I wanted to highlight my teammates, Adam Gustad and David Youngs and give you a little background on how they got to where they are, and how Courts Plus was instrumental in their tennis journeys.

Both David and Adam both started playing tennis at Courts Plus in our Star tennis academy. They both took private lessons from an early age, and fell in love with the sport. They both played High School Tennis at Fargo South. Check out some early photos of the two Bruins:

Adam attended NDSU and started playing Club tennis for the Bison. He then transferred and played for Buena Vista, Iowa a Division III tennis school. After graduating Adam continued to play tennis and now plays his tennis out of Minneapolis, participating in multiple leagues and tournaments, as well as coaching high school tennis.

David currently attends Concordia College, where he plays for their Division III tennis program. Actually, because David is currently in his season there, he’s not allowed to attend the USTA Nationals, but he was instrumental in getting the team there. David still takes lessons and also helps coach the Bruins.

So you can see their paths were fairly similar, and they both now have a lifelong love of the sport that they will continue to play, for as long as they can. I almost forgot to mention, as David and Adam got really serious about tennis they both did personal training at Courts Plus, and they both credit this training in getting them in the best shape of their careers.

The good news is that Courts Plus still has the Star tennis academy and we are lucky enough to have many graduates from the program who continue to play tennis in High School, College and beyond. We still have a lot of the same pros, and personal trainers, who helped David and Adam along the way.

Check out all that we have to offer to help you in your tennis career or whatever your chosen sport is. I’ll be blogging while we’re in Indian Wells to keep you posted on how we do, so check back each day this week. Our first match is on Friday.

Nutrition Timing: Does it Matter?

By | Personal Training

By: Rhys Geske, Personal Trainer

Never skip breakfast.  Eat three main meals.  Don’t eat past 7pm.  Consume 5-6 small meals throughout your day.

From fitness magazines, television commercials, social media, intermittent fasting techniques, friends, co-workers or family members, it seems that everyone has the “key” of when to eat. The majority of the discussion or goal revolves around the desire to lose weight.

It’s very simple and I’ll cut straight to the point. Your body has 24 hours to get what it needs to function for a day. If you end up eating more energy or calories than what you need, you gain weight because of the surplus. The same goes for the reverse. Create a calorie deficit and you’ll likely lose weight.

When you decide to supply your body with food it is entirely dependent on you. Each of us are unique and have special dietary conditions or favorites and dislikes. Some people enjoy eating breakfast and others like eating at night. Some people only get the chance to eat after work or before. Whatever the case may be, find out what works well for you and your lifestyle.

Think of food as fuel for your performance. Eat a variety of different fruits, proteins and vegetables to make sure you’re getting your recommended daily nutrients to support your body.

The take home message is try not to overthink things. “Timing” of meals should be second behind “what” the meal is. Eat well. Perform well. Live your own life well!

If you have questions about nutrition or need some guidance to match your fitness routines to your healthy nutritious lifestyle, reach out to me to set-up a free consultation. I would love to assist you to meet your goals. Visit our website for more information.

Rhys | Courts Plus

Education: National Personal Training Institute, North Dakota State University with a B.S. in Speech    Communication and Minor in Mass Communication
Certifications/Memberships: NSCA Certified Personal Trainer, NSCA Certified Strength & Conditioning Specialist, IKFF Kettlebell Instructor