Monthly Archives

August 2018

Yeah Pickleball!

By | Fitness Fun

This past summer a group of friends and I were bored on a Saturday afternoon. Looking for something to do I suggested we go to Brunsdale Park and play some pickleball. I had recently become the pickleball pro at Courts Plus, and thus had a lot of pickleball paddles and balls laying around. Most of my group of friends were tennis players, but had limited knowledge of how to play pickleball, so luckily Brunsdale posts the rules on every court so we were able to all stay on the same page. It was a great use of an afternoon as we played a little round robin tournament, I had the deck stacked in my favor, given my experience, but I messed around to keep things interesting which meant we played a lot of interesting points filled with lobs, dinks, and round the post shots. We still talk about a point we had, that must have been 40 shots and included every shot in the book, that culminated with an overhead smash that hit the tape and rolled over the net. Points and games like we had that afternoon are why we play sports, the feeling of pure adrenaline when things get thrown into chaos. Unfortunately as the weather changes there are fewer and fewer days to be able to play pickleball outside. Thankfully, starting September 10th, Courts Plus will offer leagues and lessons on true court surface (instead of a gym floor!) so we can all continue the fun that we had this summer. See you on the court and click here to find out more info.

Exercise and Arthritis

By | Fitness Fun, Personal Training

By: Brit Ingersoll- Arthritis Foundation Development Director of North Dakota

Exercise is crucial if you have arthritis. But knowing just how much activity and what activity to do when you’re hurting can be tricky. (***Always consult your physician when starting a new exercise program.) Exercise is great for joint function, mood boost and overall health! How can you modify your favorite activities for days that are a little more of a struggle than others? What type of activities are beneficial for arthritis?
Everyone has days that are harder to get out of bed than others but living with Arthritis you really need to listen to your body. If you are in a middle of a flare or recovering from a joint surgery, do keep moving but modification is key. Here are a few tips:
• Start with a warm up. If a longer and slower warm up are needed, Do It!
• Pick Low Impact Machines at the Gym. Elliptical or recumbent bikes are great choices.
• Work out large muscle groups.
• When in doubt: Walk.
• Decrease your workout time. Slow it down and just keep moving.
• Ask a professional. Great time to pick a trainer to help you stay safe and moving.
When you are ready and wanting to find an activity, look for an activity with low impact on joints. Swimming, Yoga, Walking Groups, and Biking are my favorites! The great thing about all of these activities is they can be modified when you are having a tougher day or intensified for days when you are feeling awesome! Small aches and pains are normal; however, sharp onset of pain is not. If you feel sharp pain, STOP what you are doing and evaluate yourself.
Arthritis can hit at any age from a ten year old struggling to keep up with classmates in gym, a thirty year old mom struggling to dress herself and kids, to grandparents struggling to get up the stairs. You are not alone there are over 52 million Americans suffering with Arthritis. From Lupus, fibromyalgia, lyme disease, osteoarthritis, juvenile arthritis and many more! Know that the Arthritis Foundation family is always here to help you in your journey.

www.arthritis.org

Keep moving and listen to your body it will thank you!

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Difference between training and running shoes

By | Fitness Fun, Group X, Personal Training, Tennis

Now that summer is in full swing, chances are high that you’ve been spending a lot more time outdoors than usual. If you’re like my family, some days the great outdoors is just too hot or too humid to play comfortably in, and we’d rather get our sweat session on with some lovely air conditioning behind us!

Regardless if you have been spending most of your summer exercising indoors or outdoors, we cannot overestimate the importance of dressing appropriately for your workout. Sometimes the right attire — clothing and shoes that fit your body well and that respond adequately to your body’s needs while exercising — can be the difference between an exercise that actually transpires and one that you put off for “tomorrow,” if you catch my drift.

In particular, I want to spend just a little bit of time elucidating the difference between running shoes and training shoes and help you decide what should be on your feet this summer. I’ll describe the differences between these two types of footwear below.

 

Running shoes

Perhaps this goes without saying, but if you’ll be spending most of your exercise time actually running — or jogging, or walk-jogging, or jog-walking — you should likely be wearing running shoes. Running seems to be enjoying a huge boost in popularity right now, which is great for you, as a consumer, insomuch that it means you have choices.

The most important detail to remember when you’re on the hunt for running shoes is to search for shoes that fit your feet well and that respond well to your stride and gait. So many runners often go to a running store — or simply go online, hoping for the best — and pick out a shoe based on its appearance. This couldn’t be more detrimental!

Instead, take the time to go to a specialty running store in your community, one that is presumably staffed by avid runners who have been trained to professionally fit people for running shoes that are good for their body. By going to a local store, not only will you be supporting local business — which is good for the soul — but more importantly, someone who has a lot of experience in the business will be able to watch you run and help assess and determine which type of shoe would be best for you.

Be sure to share with the shoe fitter what type of running you plan to be doing — lots of long, slow mileage each week; trail running; all-out sprints on the track; or some combination therein — because that can also determine which type of running shoes will be best for you.

 

Training shoes

In contrast to running shoes, training shoes — often called “trainers” or “cross-trainers” — are often designed to be used for a variety of activities and exercises. If you think that you’ll be exercising by walking, weightlifting, cycling, taking some exercise classes, using the elliptical, and maybe doing a tiny bit of running, then training shoes will probably fit the bill for you.

In general, the more specific an activity you’re doing — and the more often you’re doing it — the more likely you will want to invest in that type of specialty shoe. If you envision yourself exclusively running or exclusively cycling, then it’d make sense to get shoes that are designed specifically for those activities. If, however, you think that you’ll be doing an assortment of different activities, it’s more financially prudent to buy a pair of shoes that can handle and respond to a variety of different activities and stimuli.

As is the case with purchasing running shoes, you may find it worthwhile to take the time to go to a local store that sells trainers so that you can try them on for size. It’s hard to base a decision solely off online reviews and word of mouth, and there’s really no replacement for actually putting a shoe onto your foot to see how it feels.

 

When the shoe fits

After you’ve secured a pair of shoes for your exercise this summer, have at it! Remember: you can extend the life of your shoes by wearing them only when you’re doing the particular exercise for which you have purchased them. In other words, though it may be tempting, I’d discourage you from wearing your running shoes or trainers around all day, every day, even during the times when you’re not exercising. In doing so, you’ll be taking time off their life and may find that you have to replace them sooner.

Have a safe and healthy summer, and let your feet take you places! You’ll be glad you did.

 

AUTHOR’S BIO: JANE GRATES

A certified fitness guru, hiking enthusiast and co-owner of Rockay. Making at the intersection of design and purpose to craft experiences both online and in real life. She also writes reviews and recommendations on Runnerclick, ThatSweetGift, NicerShoes and GearWeAre.

Only Got 15 Minutes?

By | Group X

You’re busy, I get that! But, if we can spare 15 minutes of our day to scroll aimlessly through Instagram why couldn’t we utilize those 15 minutes for fitness instead? Use that spare time you have to do something that’ll better your overall health and mental focus!

Now, I’m not asking you to go run for a straight 15 minutes or go do non-stop burpees, but spice it up with a quick routine. And, to help you even further I’ve attached an easy to follow, awesome YouTube video that will run you through two rounds of nine exercises. You’ll have 35 seconds on, 10 off. Sounds painless right? Exactly!

This video shows you various exercises that you can do with no equipment necessary. All you need is a mat (which you can easily grab down by our Cycling Room along the track). So, if you struggle to figure out which level to have your seat at on a weight machine or how much weight to actually lift; your struggles can vanish away!

Now, click the image below to watch this 15 minute workout video:

Stretch

Hopefully this will get you in the mindset to kick start yourself into fitting a workout in on those busy days that you thought you could never get a decent one! Not only can quick videos like these help you out, but we also offer express style Group X classes that’ll give you that quicker workout that you’ve been looking for. To view our upcoming class schedule visit our Group X page.