Holiday Tennis

By | Tennis

It’s that time of year again, holiday season, and along with the holiday season comes probably one of our most fun events of the Courts Plus tennis year, the Holiday Tennis Tournament.

We always look forward to this event because of it’s nice relaxed atmosphere. There are no USTA points on the line, no possibility of advancement, just some friendly banter and bragging rights. We also get to see some faces from the past as extended family come to visit and some college kids are back for the holidays. Because this event is open to everyone, we get a fair number of people from outside of Fargo/Moorhead too. That’s always fun, because it’s always nice to play new people, and make some new tennis buddies.

Our tennis philosophy at Courts Plus is to try to get as many people playing tennis as possible. Our programming throughout the year reflects that as we try to offer something for everyone. I think I speak for all our coaches here, when I say that one of the most rewarding things we hear from students is that they are having fun, and they want to play more. One of the best things we hear from former students is that they’re still playing the game of tennis, and are still enjoying it. It’s nice to win championships, and tournaments, but that’s not the most important thing. The most important thing is to develop a lifelong love and appreciation for the sport, and to pass that along.

We would love to see you on the court, having fun and joining us for the 2018 holiday tournament. Here is the link to the entry form and divisions: Holiday Tournament

See you on the court!

Courts Plus Thanks Veterans by Offering Free Access

By | Special Event

FARGO, ND- (November 9, 2018) To honor and thank all those who have served, Courts Plus is offering two free access days to Veterans, active military personnel and their immediate families on Sunday, November 11 and Monday, November 12. A military ID must be shown for free entry.

Courts Plus has all the amenities needed for a healthy lifestyle. Veterans and their families can enjoy group fitness classes, weight room, cardio equipment, Big Blue, pickleball, basketball, racquetball, tennis courts, and much more! Courts Plus is family friendly with an indoor playground and child watch.

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

Get FIT with Intermittent Fasting

By | Fitness Fun, Membership, Personal Training

There are a lot of trends these days in the fitness industry. Many looking to shrink your wallet more than your waist but every so often some stand above the rest and show actual results. One of these trends that’s becoming increasingly more popular is intermittent fasting. At first glance those words may look intimidating but with a little bit of practice and patience you can get in shape fast with fasting.

The first thing you must know is that intermittent fasting is NOT a diet. Fasting is simply a tool, another piece of the puzzle to help you achieve your body goals. Intermittent fasting does not change WHAT you eat, it changes WHEN you eat. This is done a couple different ways but the one I am going to specially talk about is the 16/8 method. This involves fasting every day for 16 hours (sleep counts). This will restrict your daily eating to an 8-hour window typically done by skipping breakfast. Wait, skip breakfast you say, isn’t that the most important meal of the day? All it takes is a quick google search to debunk this classic myth but if you truly can’t resist breakfast the window can be adjusted to anytime throughout your day.

Now let’s talk about some of the benefits of intermittent fasting:

  1. Less time to eat means fewer meals which means less calories consumed
  2. Increases metabolic rate, helping you burn more calories
  3. Body reaches “starvation” burning fat as energy
  4. Increased productivity (use energy for other things other than digesting)
  5. Improved brain health by suppressing inflammation
  6. Lower risk of type 2 diabetes
  7. Backed by SCIENCE, many studies show the effectiveness of fasting

Let me tell you my experience with intermittent fasting. Last year as summer was approaching I was looking to shed some pounds and decided to try this plan. At first, I was skeptical, not eating for 16 hours? Yeah right, I can barely go 2 hours but as the days went on it got easier and easier. I first noticed the mental focus, never once did the idea of breakfast pop into my head and my energy was used elsewhere. With previous diets without fasting I was ALWAYS hungry but with fasting I never felt that. I was always content during my 8 hours of eating. And of course, burning fat became more apparent than ever.

I understand this may sound difficult but there is a reason why so many people are adopting this trend because it works. Just stick with it and the benefits will show before you know it. If at first the hunger is hard to manage, zero calorie beverages can still be consumed to help suppress that (yes you can still drink your coffee). So, do yourself a favor and give this a try, ditch the breakfast and start fasting! If you need more information or are looking for new ideas with diet and/or exercise, contact one of our certified Personal Trainers.

Logan Cossette

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.

Why Working Out with a Buddy is a Benefit

By | Membership

You would come in everyday to workout, but for some reason you felt like you’re in a rut. Soon you start making excuses to not come in as often and then you stop coming all together. We’ve heard about this from multiple members, but there has been one key component that we’ve heard that got those members to come back and enjoy working out again.

That component is working out with a friend! It may have been that longtime friend, co-worker or another person you’ve met in class; we’ve heard them all. And, we encourage it! There are many great benefits that come into play when you work out with your buddy.

The first benefit is that you hold each other accountable. You plan every Monday, Wednesday and Friday to come over your lunch break to meet to go to Body Pump Express. You can’t just back out on your friend last minute! You’re stuck to it.

The second benefit is that you get pushed out of your comfort zone. But, you’re okay with that since you’re not doing it alone! Your buddy may have a new workout routine they want to try that may seem a little above your level, but together you can get through it.

The third benefit is that you are going to have more fun! When you’re not going through the workout all alone you actually feel time fly and boom you’re done. And, along the way you had laughs and maybe a little dance session with the song that came over the speakers. If it’s all in-between reps, there’s no harm in that!

The fourth benefit and the best one (we think) is that you each get a referral gift if your buddy joins as a member! Our referral gifts vary throughout the year and go up to $50.00 in value. When your friend mentions your name at the time they joined they get a gift and then we reach out to you to give you yours! Isn’t that neat? We think so. So, the next time you feel like you’re getting in the rut of working out maybe suggest to your friend to join you. We offer a free trial pass to any new potential members and don’t forget if they do join have them mention your name! To view our most recent prizes and to receive our free trial for your friend, visit our referral page.

Roll It Out, Girl!

By | Fitness Fun, Group X, Membership, Personal Training, Uncategorized, Youth

Roll It Out, Girl!!

What is this foam roller thing?  It is amazing, that’s what it is!  Foam rolling, sometimes called self- myofascial release, is an extremely effective way of preventing injury, promoting muscle recovery, and relieving muscle soreness and tightness.  Whether a person is sitting in a desk all day or running their 4th marathon; anyone can benefit from this device daily!  Below is a list of all the amazing reasons why everyone needs a foam roller in their life.

  • Increased blood flow to that muscle! Foam rolling exercises stretches and loosens the muscles.
  • Improved movements. When a muscle is better hydrated, looser muscles move past one another with less knee friction.
  • Better range of motion for muscles. Especially beneficial for people recovering from knee, back, or hip surgeries.
  • Decreased injury risk. When there is a tight muscle lacking full range of motion, a person is more at risk for injury.  By foam rolling, oxygen and blood are forced into that muscle, ultimately reducing the risk for a tear, break, or strain of a muscle or bone.
  • Decreased recovery time! By foam rolling before and/or after a workout, oxygen is more readily available to the muscle.  This reduces recovery time and soreness that happens after a tough workout.

Courts Plus will be offering 15 minute foam roll classes throughout the week!  There is no wrong way of rolling!  A great way to relax and prevent those injuries!   All of the foam rolling classes will follow a class already on the schedule.  Check out the schedule online and make sure to try this class out!!

You cannot be serious!

By | Tennis

Tennis is a sport with many psychological challenges. The unique scoring system constantly builds up to pressure points where one player is poised to take all, the other to lose all. Matches have no time limit, and can last for many hours. In singles, players are alone, usually without access to a coach.

No wonder so many players end up losing their temper, often in spectacular fashion.

By studying player tantrums we can learn a great deal that can help us improve our psychological approach to tennis, or indeed any sport.

Here are five classic tantrums, each one with a distinct lesson to teach us.

5) Grigor Dimitrov, Istanbul 2016

Dubbed ‘Baby Fed’, Dimitrov was once talked of as a successor to Roger Federer, but no longer. Despite reaching a career-high ranking of eighth and the Wimbledon semifinal in 2014, the Bulgarian has struggled to compete with the game’s elite, and has not yet been able to translate his rare talent into consistent world-class form.

Few players have been hyped by the media as much as Dimitrov. The pressures of expectation, coupled with low-confidence, seem to have led the 25-year old to his recent implosion in the final of the Istanbul Open. Dimitrov forfeited the match after smashing three rackets, handing the title to his opponent Diego Schwartzman.

Dimitrov has never sought help from a tennis psychologist, which suggests that he underestimates the value of the mental game. He needs to learn how to disengage from his thoughts and emotions, and focus on the task in hand. If he does this, he has the talent to get back to the top ten and stay there.

Lesson: The expectations of others can be a mental burden on court. We need to learn how to allow our difficult thoughts and emotions to be there without engaging with them.

4) Roger Federer, Miami 2009

Roger Federer is the epitome of a cool, calm and collected champion, but it wasn’t always this way. In his early years on tour, the Swiss maestro expressed a hot temper on court, with his racket often bearing the brunt of his anger.

In 2001, knowing his emotions were holding back his game, Federer worked hard on improving his mental approach. This paid off handsomely, as Fed began his meteoric rise to the top soon after.

Rarely since have we seen Roger lose his temper. However in this clip from his 2009 match against Novak Djokovic in Miami, the Swiss’ temper burned bright one more time following a string of forehand errors.

This proved a one-off lapse, and Roger has maintained his trademark composure ever since. We should take comfort in the fact the one of the greatest of all time can have a serious mental off-day. It reminds us that none of us can be perfect.

Lesson: Even players who have exemplary mental skills can have lapses. That’s fine, as long as we reconnect quickly with a successful mental approach. Forgive yourself if you lose your temper, and move on.

3) Carlos Berlocq – Aix en Provence 2016

This extraordinary incident, in which Berlocq smashes his racket on just the second point of the match, indicates that the Argentinian wasn’t in a good mental state when he stepped onto the court.

There will always be off-court stresses in our lives, and sometimes we can’t help it if thoughts and emotions which have nothing to do with tennis interfere with our game.

The trick is to learn how to let go of those feelings. Let them be there, don’t engage.

Lesson: We always bring some sort of emotion onto court with us. When those emotions are negative, we need to learn to let go of engagement with them, or they are liable to lead us to perform poorly.

2) John McEnroe, Australian Open 1990

McEnroe may be the king of the tennis tantrum, but he’s also an honest and insightful judge of his own behavior. In his autobiography Serious, McEnroe says that his struggle with on-court anger hindered his progression as a player. His temper disrupted his rhythm, and often indicated he was on the verge of choking. He sees his anger as a response to nerves and a fear of failure. Brilliant as he was, McEnroe would have been a better player if he had been mentally stronger.

He never won the Australian Open. A series of warnings for bad behavior led to his disqualification from this fourth round match in 1990.

Lesson: Tantrums are self-destructive. To maximize your potential as a player, you have to develop a strong mental game.

1) David Nalbandian, London 2012

Nalbandian will be remembered as one of the best players never to win a Slam. He’ll also be remembered for his fiery temper, and in particular for his outburst in the 2012 Queens final which cost him the match. A momentary burst of anger led Nalbandian to kick an advertising board which struck a linesman in the leg hard enough to draw blood. Game over. Instant disqualification.

Of course injuring the linesman wasn’t intentional, but Nalbandian’s inability to tolerate and let go of his anger handed a winnable final to his opponent and landed him with a $12,560 fine.

Lesson: Anger can arise quickly during a match if we make a mistake or lose an important point. We need to learn how to allow anger to be there without responding to it.

Its not only your strokes that we can help you with at Courts Plus, it’s your entire game, including the most important part, the mental part. There’s a reason why people say tennis is 90% mental and 10% physical. All of the top players can execute their shots in practice, but only a few can do it when it really matters and stay calm under pressure. Schedule a lesson time today, before you end up on this list!