Weight Room Etiquette

By | Fitness Equipment

It doesn’t matter if you’re new to the gym or a seasoned veteran. There are unwritten rules I call Gym Etiquette. These unwritten rules will surely not get you kicked out of the gym but are in place to provide members with the respect they deserve. Some of these rules also help speed up productivity and prevent safety concerns!

Have you ever gone up to a machine with many plates left on it and you had to spend time out of your workout to take them off? This is a classic example of a member not following gym etiquette. There is a classic saying that “if you can lift it, you can put it away.” Truer words have never been spoken. Please be courteous and put your weights away when you are done with them. Not only should no one have to clean up after you when you’re done with a workout, not everyone is physically capable of lifting certain weight amounts. It doesn’t matter if they are plates, bars, dumbbells, or even bands, please put your equipment away.

Another situation I am sure you have experienced is you are on a machine switching songs when you decide to check Twitter. While checking Twitter you decide you might as well look at Instagram too. The next thing you know, you’ve spent five minutes checking social media while sitting on a machine that other people are looking to use. This leads me to my next rule, be aware of your surroundings. An easy solution would be to step off the machine and see if anyone wants to work in with you. Don’t be afraid to ask people if you can work in. Everyone can share equipment. This makes everyone’s workouts as productive as possible!

All in all, please follow the golden rule. Treat people how you want to be treated. This facility is used by many people and we want everyone to have a positive experience! Try and keep these unwritten rules in mind next time you come in so Courts Plus can be the best environment for bettering yourself!

Referral Program

By | Fitness Fun

These days where social media determines what is “trendy,” word of mouth is still the most reliable way for telling friends, family, or coworkers about places or things you are excited about. Well we want Courts Plus to be just that, a place where you want everyone to be a part of! We also want to provide a little thank you for spreading awareness of our facility while also giving something to the new member and that’s where our referral program comes into play.

For the month of April, we wanted to do something to prep you for the (hopefully soon) warm weather, so we decided to give out Yeti tumblers! We also wanted a way to make them more personable so not only will our logo be on it, but you also have the option to engrave your name or a saying on the back! Now this may not be for everyone so there will be an option for a $25-dollar Courts Plus gift card instead. The new member will receive a Courts Plus shaker with a free smoothie coupon!

This is only going to be for one month but eventually we are hoping to include this in a bigger, more detailed referral program but for now please enjoy the Yeti on us!

Come Join the Courts Plus Family!

By | Fitness Fun, Tennis, Youth

Are you looking for a rewarding job in a fun environment?! If so, Courts Plus has a couple of openings coming up. We are looking for a Part-Time Custodian, Fitness Staff, Youth Program Instructor and a Child Watch Attendant! The Part-Time Custodian position hours are from 4PM-9PM during the weekday and weekend hours vary. The Fitness Staff and Youth Program Instructor hours vary based on programs, but we do have programs throughout the day and during the weekends. The Child Watch Attendant hours have both an opening for a morning shift and evening shift as well as some weekends. Hours of operation are below.

Courts Plus hours of operation:


Monday-Thursday- 5:00am-11:00pm
Friday- 5:00am-9:00pm
Saturday- 7:00am-9:00pm
Sunday- 8:00am-9:00pm


(Memorial Day to Labor Day)
Monday-Thursday- 5:00am-10:00pm
Friday- 5:00am-8:00pm
Saturday 7:00am-5:00pm
Sunday 8:00am-8:00pm


Child Watch hours of operation:


(Memorial Day to Labor Day)
Monday: 8:00am-2:00pm; 4:00pm-8:00pm
Friday: 8:00am-2:00pm, 4:00pm-8:00pm
Sunday: Closed


Monday: 8:00am-2:00pm; 4:00pm-8:00pm
Friday: 8:00am-2:00pm, 4:00pm-8:00pm
Sunday: 1:00pm-5:30pm


Please apply at www.courtsplus.org if you are interested!


We look forward to hear from you!


By | Fitness Equipment, Fitness Fun, Group X, Membership, Personal Training, Special Event, Supplements, Tennis, Uncategorized, Youth



Exercise is amazing, right?  The benefits of getting a sweat on are endless!  It fills us with energy, lifts our moods, and prevents diseases.  Too much of a good thing can cause problems down the road.   Below are a few ways you could be ruining your body by over exercising.

Strenuous exercise can raise cortisol levels.  Cortisol is a hormone that regulates a wide range of processes throughout the body including metabolism and the immune system.   For some, strenuous exercise could be 5 hours per week and for other people it could be a few hours more than that.

How can you tell if you are over-exercising?  If your legs feel heavy or you are often sick, even though you are living a healthy lifestyle.  Most sicknesses would be similar to cold or flu symptoms.  If you feel sore daily from your previous workouts, that is a bad sign.  You should take a couple days off per week to recover. If the current workout that you are doing makes you feel tired and not energized, this could be a sign that you’re spending too much time engaging in strenuous exercise and not enough time in recovery.

Most people believe that if they increase their workouts and cut out a significant amount of food, they will ultimately reach their fitness or weight loss goals.  Over-exercising can actually work against this thought process and cause you to put on weight.  A perfect amount of exercise would be about 45 minutes per day 5 days per week.  The workout should be challenging but not too strenuous all 5 days of the week.  If you have questions, feel free to contact one our personal trainers for more information on this subject.  Work smarter, not harder!

The Power of Protein

By | Supplements

As most of you may know by now we started selling supplements at the club and if you haven’t noticed maybe you should look into our multivitamins (they help eyesight)! I wanted to take the time to go more in depth with one supplement that being protein powder. I can’t explain enough how important this supplement is not only for the health benefits but also how convenient it is for everyday use.

First off, protein is an important component in every cell in the body and is used to build and repair tissue. Now why is that important? Well working out is literally tearing your muscles down and protein helps repair them to build them back up making them bigger and stronger! On the other hand, people looking to lose weight should also lean on protein for a helping hand; high protein diet will increase metabolism helping burn more calories and reduce appetite producing the feeling of being fuller longer!

Another big question I hear is “why not just eat real food instead?” Don’t get me wrong, I am not telling you to do all protein shakes, but they do have both a time and place in a healthy diet. One scoop of protein powder is roughly 25 grams of protein that’s the same as 3oz of chicken, 3.3oz of ground beef or 4.4 oz of salmon! Not everyone has the time to cook and eat a meal after a workout so throw in a scoop of protein in a blender bottle, shake it up, and you have the perfect post workout nutrition: quick absorbing protein powder! A protein shake can be used anytime during your day for a quick nutritious snack or even blended with other things such as fruit for a delicious smoothie!

Now what is the one thing that could make this even more convenient? The fact that you can buy it at your local gym! We offer various brands such as Optimum Nutrition in 5lb and 2lb containers and Dymatize in 4lb containers. The flavors vary from milk chocolate and vanilla to birthday cake and mocha cappuccino. If you have any other questions please stop by my office or Kelly Kissell’s and let us help you get the most out of your workout!

Free Friend Week

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

Attention Members!!! Next week is Free Friend Week. Bring your friend, family member, coworker or even your neighbor to Courts Plus, Monday February 25th, and they can join you for FREE, until Friday March 1st. Bring them to try out your favorite Group Exercise class, shoot some hoops, play some tennis or just simply pump some iron. Not only is their week free, you have a chance at a great referral prize. If your friend joins, they get their first month free. You as the member will receive a credit of the same amount as your friend’s monthly rate. It’s a win win for everyone! There is no limit to the amount of friends you can bring in and trust me, they will be grateful for it.

For more information call 701.237.4805 or email Kelly Kisell.

We’ll keep the fire going!

By | Membership, Uncategorized

Lounge | Courts Plus

Last week we had record low temperatures, this week it’s a wind chill advisory and blizzards, but through all of this have you noticed something? Courts Plus is seemingly always open! Not only that, but we’re there to meet you with a friendly smile, and warm greeting. The only thing that could make it better is if we handed you a cup of hot chocolate when you came in the door. How about coffee and tea?; that’s always free at Courts Plus. Take a load off before, or after you work out, in our comfortable fireside lobby. Are you feeling warmer yet?

You may wonder why we stay open when almost everyone else closes? Well it’s because of you. We know how much you appreciate us being open, and how you’ve come to rely on us to be there when there’s no-where else to work out. Now don’t get us wrong, if the city pulled the plows or they advised that people should stay off the streets we wouldn’t want to put our great staff at risk. But, whenever possible, we will be open and provide as much as we can on these ‘snow’ days. We have a dedicated group of staff, both full-time and part-time, who want to stay open for you. We take pride in this, and we want you to be proud of your club too.

So if you’re able to, and feel safe being out and about, come pay us a visit. Bring your friends and family, use a guest pass, have some coffee, take a load off by the fire, play some tennis, I could go on and on. Above all, stay warm, be safe and happy, you are important to us.

Magnesium the Miracle Pill!

By | Fitness Equipment, Fitness Fun, Group X, Membership, Personal Training, Special Event, Tennis, Uncategorized, Youth

Magnesium The Miracle Pill!

Magnesium, the most common macromineral deficiency that no one knows about!  This is a crucial part of the diet!  Magnesium plays a role in over 300 enzymatic reactions within the body.  This macromineral is responsible for the metabolism of food, synthesis of fatty acids and proteins, and the transmission of nerve impulses.

What happens when you are deficient?  A LOT!  Symptoms can develop shortly after the body has depleted all of its magnesium stores.  Symptoms include loss of appetite, nausea and vomiting, and fatigue and weakness.  More advanced symptoms include numbness, muscle cramps, seizures, personality changes, and heart rhythm changes.  Magnesium deficiency is linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis.

Magnesium is important for bone formation.  It helps assimilate calcium into the bone and plays a roll in activating Vitamin D.  With magnesium, a high intake of calcium can increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones.  This important supplement plays an important role in carbohydrate and glucose metabolism.  Adequate magnesium intake has been associated with a lower risk of atherosclerosis and high blood pressure.  This supplement has also been known to prevent migraine headaches, improve PMS symptoms, and relieve anxiety!

Where can I find this miracle pill?  Magnesium can be found in sunflower seeds, almonds, sesame seeds, spinach, cashews, broccoli, oatmeal, peanut butter, brown rice, bananas, and bread.  These are just a few of the foods that are good sources of magnesium. Magnesium supplements are available online and  in health food stores.  It is better to focus on a healthful, balanced diet to meet daily requirements for magnesium, and to use supplements as a backup, but under medical supervision.

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