All Posts By

Wayne Herrick

New Fitness Equipment Coming Soon!

By | Fitness Equipment
At Courts Plus, we are committed to helping you reach fitness goals and providing you all the resources to be successful on your wellness journey.

That’s why we are excited to announce the arrival of BRAND NEW fitness equipment to help better meet your needs!

Our cardio upgrade includes the following:

Precor EFX  – Precor Recumbent Bike – Precor AMT – Strairmaster Stepmill
Concept 2 Rower – Lifefitness Treadmill 


Our strength training equipment upgrade includes the following:

Hammer Strength Iso-Lateral Shoulder Press  – Hammer Strength Seated Dip
Hammer Strength Seated/Standing Shrug – Matrix Magnum Cable Towers

Injured or Sick – Do I Still Train?

By | Personal Training

By: Rhys Geske, Personal Trainer

This time of year the gym can be filled with new people exploring the world of fitness for the first time.  If you’re reading this, and are one of them, it might not be a bad idea to hire a trainer or taking a few classes!  From beginner to advanced it may happen where you could unfortunately, get injured or sick.  Do you still go to the gym and train?  Well that depends of course on the state of the injury.  However, here are some things to ask yourself and what has worked for me in the past.

Does the injury hurt while you’re in a state of rest?  If so, then probably rest the area and seek medical attention if pain persists.  I want you to understand that all injuries are individualistic.  What may have happened to one person in their rehab might or might not work for you.  Treat your injury as a case-by-case basis.  A sore lower back might feel better after some movement or activity.  Sometimes the muscles in the body just need to be “woken up” and get blood circulated to the aggravated area.  If you experience constant pain while working out, i.e., a sprained ankle while running, jogging or walking… then I’d try elliptical or stationary bike (of course after taking some time to rest to incorporate healing).  Overall take away message with injuries and training:  be your own detective and smart about it.  Try things from ice, heat, chiropractor, physical therapy and massage to get you feeling better and healed.  Never be afraid to ask a professional.

Training while sick.  This is simple.  If you’re contagious, please stay home.  Your peers and fellow gym goer’s will appreciate it!  I would make it a habit to always wash your hands with soap and hot water before leaving the gym.  I do believe that is a main deterrent why I don’t get sick.  Jinxed myself now.  Hope this all helps and remember there are always professionals, trainers and staff to help you along your fitness journey.  I wish you all well in the New Year of 2019 and always be in competition with your future self!

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

Holiday Party | Courts Plus

Healthy Holiday Eating

By | Membership, Special Event, Youth

The holiday season can be a stressful time, especially when it comes to food. The holidays are an important time of year to spend with family and friends, but you can always count on large amounts of food. This can make it difficult, if you are trying to lose weight or even just maintain your current weight.

On average Americans gain one to two pounds during the holiday season. This may seem insignificant, but holiday weight can stick around and cas add up over time. Below are a few tips to help prevent the dreaded holiday weight gain while still enjoying the holidays. 

  1. Don’t skip meals and make sure to eat breakfast. Eating breakfast within an hour of waking will help your metabolism. Eating throughout the the day and trying not to skip meals will help prevent overeating later.
  2. Fit some physical activity into your day. Not only will physical activity burn extra calories, it could be made into family time. Take the whole family on a walk to get out of the house and or go sledding.
  3. Focus on family and friends instead of the food. Its easy to forget there is more to the holidays than the food. Enjoy spending time with your family.
  4. Use a smaller plate and focus on portions sizes. Using a smaller plate can help prevent over-eating. Larger plates can make a serving of food appear smaller and fool our brains into thinking we need more food. Using a smaller plate will also help keep portion sizes under control
  5. Watch out for drinks. Without even knowing it, calories from liquids can add up in a hurry especially holiday favorites like eggnog. If you’re looking forward to a certain drink, consume one serving of it and mix in water throughout the day.
  6. Bring a healthy dish. Rather than being stressed over not knowing what kind of food might be at a holiday party, bring a healthy side dish so you have healthy alternatives available.
  7. Eat what you want (in moderation) and don’t feel guilty for what you ate. Make sure to enjoy the food and the atmosphere. Try to leave the holiday eating to that day.
  8. If you’re hosting the holiday gathering, give away leftovers. This way you won’t be tempted the following day (or week) and you can resume your normal, healthy eating routine.

But most importantly enjoy the holiday season and don’t forget the Courts Plus member Holiday Party on Tuesday, December 11th. The party will be from 5:45pm-7:00pm and includes a sit down meal served by the Courts Plus staff. There will be also be a kids pizza party, along with inflatables and holiday themed art projects and activities. Remember your entire family is invited to this member only party

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!



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.

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


How’s Your Recovery?

By | Personal Training

By: Rhys Geske, Personal Trainer

Do you wake up in the morning and feel sometimes like Tin Man on The Wizard of Oz?  If you haven’t seen The Wizard of Oz I highly suggest you stop reading this and rent that classic movie now!

Muscle soreness and stiffness can be brought on by multiple factors, i.e., lifting weights, just beginning a new program, starting a new sport season, running, poor nutrition, lack of sleep, stress and even high anxiety.

To combat DOMS, or delayed onset muscle syndrome, it’s important to incorporate proper recovery tactics in your arsenal of training.  Types of various recovery methods are:  foam rolling, stretching, ice, nutrition, proper foot wear, massage, heat packs and even steam rooms to just name a few.  I want to touch on the first one – foam rolling!

I must admit, I wasn’t giving it a chance.  My massage therapist swore by the foam roller and I was always battling some type of muscle tightness/soreness.  Okay, I’ll give this “slow painful, ugly, torture, yet free, massage therapist device” a chance.  For 45 days and counting I have been daily foam rolling my legs.  They feel great and I can walk without them feeling like cement pillars!  It took around day 15 before I started noticing how little it hurts anymore to foam roll.  My massage therapist was right again as she told me the more I do it, the less it hurts.

Icing is great to diminish inflammation.  Static stretching or holding a pose for 20-30 seconds helps with elasticity and flexibility of the muscles.  Strawberries contain natural inflammatory properties.  Changing out your running shoes every 500 miles really does help.  Courts Plus offers yoga classes that can help relieve some stress out of your life.

These are just some tips and tricks that I personally do that help me out.  Again, find what works for you and as long as you’re staying active and moving… well, just as the saying goes “a body in motion, tends to stay in motion”.

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

Supplements: Are they needed?

By | Personal Training

By: Rhys Geske, Personal Trainer

The supplement industry is a multi-billion-dollar revenue generating monster!  With that type of money, it’s hard to ignore the benefits of what a supplement might be able to do for you?  Hold that thought.  What is a supplement?  A supplement is just that, a supplement.  Something that completes or enhances something else, i.e., diet.  Supplements do work and are safe and effective in certain circumstances and for certain individuals.  The key is finding out which ones work and are safe.

Probably the most popular supplement is protein.  Protein supplements are safe and are great for convenience nutrition on-the-go.

Another common supplement that gets a lot of attention is creatine.  Creatine is safe and is a natural occurring compound found in your muscle.  It is responsible for providing a rapid, short-lived source of fuel in the form of phosphate.  Is it necessary?  Probably not for most people.  However, if you’re trying to increase your sprint speed or are resistance training, then creatine might be a viable option to you.

The topic of sports enhancing drugs, fat burners, muscle enhancers, etc.… rarely are effective and generally carry a backpack full of side-effects.

Overall, supplements should be viewed as something to complete in your health or training.  Insert end of commercial supplements message here: “always talk to your doctor or consult your physician before starting a new diet regimen.”

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

Four Tips for New Members

By | Fitness Fun, Group X, Personal Training

Joining a new gym can be intimidating, especially if you’re new to fitness. Now that you have your membership card, whats next? How do you decide what equipment to use? How do you know what exercises to try? At Courts Plus Community Fitness, we’re here to support you with advice, programs, classes and services that will help motivate you and provide you with the confidence to reach your health and fitness goals. Here are four tips for new Courts Plus members:

Set a regular workout schedule- Whether its first thing in the morning, over the noon hour, after work or later at night, it’s important to include your workout as part of your weekly schedule. A schedule will help you make exercise a habit and become a part of your routine. Not only will this help you start strong, but will help you remain consistent.

Get a FREE Orientation- Take advantage of a free orientation to help you decide what equipment to use and how to use it. A personal trainer will show you around the fitness areas and introduce you to all the weight and cardio machines that we offer. If needed, they can teach you how to use equipment safely and effectively. Schedule your orientation today by clicking here.

Utilize a Personal Trainer- Do you have specific questions regarding your workout routine? Our certified trainers can help! You will start with a free consultation, where you will discuss your personal/medical history, past exercise experience, goal setting and complete a fitness assessment. Your trainer will design an individualized workout plan and provide you with advice during your training session. Schedule your consult today by clicking here.

Try a group exercise class- Classes are available for all fitness levels and are FREE with your gym membership. This is a great opportunity to try something new, meet other members and try different workouts. Checkout our Group Fitness Schedule for a complete list of classes.

These are just a few tips to help get your started on your fitness journey at Courts Plus.