Monthly Archives

October 2018

Courts Plus Community Halloween Carnival

By | Special Event, Youth

Add Courts Plus Community Fitness to your list of places to stop on Halloween!
The Community Halloween Carnival is from 3:30-5:30 pm on Wednesday, October 31 at Courts Plus. Everyone is welcome, and the carnival is completely free.
Princesses, ghosts, super heroes and dinosaurs can have fun playing carnival games, inflatable games from Games Galore, participating in art projects and having their face painted. The 7-level indoor playground is also free for those attending the carnival. The carnival is a great trick-or-treating start for the kiddos thanks to all the free candy!
As an extra special treat, we are also giving away a one-month family membership and a birthday party package. Those attending the carnival can enter in the drawings at any time between 3:30 and 5:30 pm. We will pick the winner and give them a call within two days of the carnival.
Have questions? Feel free to give us a call at 701-237-4805, our front desk staff is awesome and will be able to help you out.

Exercise Away the Winter Blues

By | Personal Training

By: Angela Lee, Personal Trainer

With the colder temperatures coming our way, signaling that winter will soon be here, it’s easy to stay at home or want to cozy up on the couch under a blanket.  Sometimes it’s not that you’re lazy or unmotivated, you just want to stay warm and not go outside (and I get that! Who wants to go outside for fun when it’s -20?).  If you’re new to working out, want to brighten your spirit during the winter months, or learn how to beat the flu – then I have some tips for you!

  1. Do what makes YOU feel happy!
    Find an activity that you enjoy and like doing regularly! Like running? Awesome, go run! Like weight-lifting? Great, get after it! Yoga? Yes, let’s do it! Don’t have any activities you enjoy? That’s okay too. You might enjoy meditation, stretching, or going for a walk to clear your mind. Whatever it may be, use these activities as “YOU TIME.” Use it to clear your head, take a mental breather, and relax from your busy day.  No matter what it is, stick with it and you’ll be able to see the benefits (especially mental) sooner than you think. Did I mention you could invite a friend to do this with you?
  2. Boost happy brain chemicals!
    Exercise releases endorphins, which create the feelings of happiness and euphoria. If winter has brought your mood down, or if you’re feeling more sad or depressed, physical activity can help you! Activity should be your best friend! Studies have shown that exercises can be just as effective as anti-depressants in some cases, so hey – why not? It is only going to help you. Also, if you’re having the winter blues in general – read our recent article that talks about Vitamin D! You might be lacking in the Vitamin D department!
  3. Beat the flu!
    Many people get the flu shot, but does that mean you need to as well? Not at all. Exercise is the best way to increase your immune system, so you can fend off the colds and flu that winter brings! This doesn’t mean you need to destroy yourself in the gym; just a moderate amount of activity will help you, even as little as 30 minutes. Pick an activity, get that blood flowing, and your body will do the rest. Exercise, along with enough sleep, managing stress, and eating healthy amounts of vitamin-rich foods will help your body tremendously.

If you’re new to working out or doing any additional activity outside of your job right now, just remember that ANY activity or movement you start doing COUNTS! Even if you’re walking an extra 10 minutes a day, that is STILL something. Why? Because you weren’t doing that before.  Any additional movement you do helps you, your brain and your body.  Start off simple, and then add to it from there if you can.  It’s only going to help you! Plus, it will make winter go by faster, so that you can enjoy not having to bundle up in 3-4 layers deep before going outside  🙂

If you want to learn what steps you can take to get more activity into your life, feel free to call or shoot me an email to meet with me for a Free Consultation. I would love to assist you to meet your goals. Visit our website for more information. Always here to help you succeed!

Certifications/Memberships:

  • ISSA CERTIFIED PERSONAL TRAINER
  • ISSA SPECIALIST IN SPORTS NUTRITION

Vitamins for Winter

By | Uncategorized

Image result for vitamins for the winter

We all want to be able to eat healthy nutritious meals all day every day, but let’s face it, life gets in the way and we look for convenience. Because we don’t eat the right foods our body needs supplementation to get the adequate vitamins and minerals. This is especially true during the winter months. Here are a few supplements that you should be taking this winter to keep you happy and healthy.

Vitamin D

Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.

The suggested dosage for Vitamin D is 400IU. Some studies suggest that a higher daily intake of 25–100 mcg or 1000 – 4000 IU is needed to maintain optimal blood levels.

Vitamin D deficiency has been linked to a lowered immune system as it directly interacts with the cells that are responsible for fighting infection. Several large observational studies have shown a link between a deficiency and respiratory tract infections like colds, bronchitis and pneumonia.

Vitamin D has shown to reduce your risk of Multiple Sclerosis, decrease your chances of developing heart disease and helping to reduce your likelihood of developing the flu. Vitamin D also reduces depression and can boost weight loss.

Some Food sources of vitamin D

  • salmon
  • sardines
  • egg yolk
  • shrimp
  • milk (fortified)
  • cereal (fortified)
  • yogurt (fortified)
  • orange juice (fortified)

It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.

Vitamin C & Zinc

For many years Vitamin C has been thought as the number one home remedy for keeping colds at bay. However, research within the last decade has found that taking vitamin C everyday does not reduce a person’s risk of getting one, but it does lessen the severity of a cold’s symptoms and shorten the duration of the illness. Therefore, getting sufficient amounts of the vitamin is particularly important during winter when there is a spike in people suffering a cold.

Adults (19-64 years) need 40mg of vitamin C a day, but taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm. It’s important to note that vitamin C can’t be stored in the body so is needed as part of your daily diet.

Zinc also has a role in reducing the duration and severity of a cold. Taking zinc soon after the onset of symptoms of the common cold significantly reduces both the duration and severity of symptoms.

The amount of zinc you need is about 9.5mg a day for men (aged 19-64 years) and 7mg a day for women. Don’t take more than 25mg of zinc supplements a day unless advised to by a doctor.

Please note taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to weakening of the bones.

Vitamin B

The B vitamins are a group of 8 vitamins sometimes called the “anti-stress vitamins” since they’re essential for combating the effects of stress. They are used to create the feel-good neurotransmitters responsible for maintaining a positive mood as well as being critical for a healthy nervous system.

The role of vitamin B12 in particular, could help us during the colder months as it has been shown to help those suffering from feelings of anxiety or depression. This is particular important during winter when people are more at risk of feelings of depression and getting the winter blues.

Vitamin B is found almost exclusively in animal protein sources – meat, poultry, seafood, dairy, and eggs – therefore vegans are at risk of deficiency as it’s unlikely they will be able to obtain sufficient amounts through diet alone.

Folate (vitamin B9) is important for mood management. Findings show that many people with depression have lower levels of folate in the blood. Folate is found in green leafy vegetables, beans, peas, peanuts, and other legumes, and citrus fruits.

 

As you can see, a healthy balanced diet can get you the nutrients you need to stay healthy but if you are like the majority of people who live off of convenience then you will need to look at supplementing these few vitamins to get you through the flu season and the winter blues. Diet is important but don’t forget about exercise! Check us out at courtsplus.org for programming and membership information.

Pickleball Open House

By | Fitness Fun

One big reason why I love pickleball is that it can be as causal or competitive as you want it to be. From playing with friends in your spare time, to searching for tournaments and leagues to join, pickleball caters to all types. This October 14th Courts Plus will be hosting an event for all types of players to come and see what we offer. Information can be found below.

Get your game on! Courts Plus is holding their first ever Pickleball Open House. The Open House will be held from 4:00-5:30 pm on Sunday, October 14 at Courts Plus.

The public is invited to come and learn about pickleball and try out the “courts on the courts”. There will be a Pro there to help you learn about the sport and how to join a league. This event is free and open to the public.

If you find you enjoy the sport, there’s still time to join the Sunday Pickleball League or Saturday Pickleball Drills. Sunday League is welcome to players of all levels, and is held November 4 – December 11. The fee for league is $20 for members. Saturday Drills are competitive drills for league players, starting November 3. The fee for drills is $10 per time for members.

Courts Plus is located at 3491 University Drive S, Fargo. For more information, visit CourtsPlus.org or call 701-237-4805.