One Word Resolution

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

The New Year is upon us, and with that comes people reevaluating their life style and setting new goals.  We have all heard them- New Year’s resolutions that involve losing weight, eating healthier, spending more time with friends or family, quitting a bad habit- you name it. The question is, are these “resolutions” actually effective? The answer is usually no.

Three years ago for Christmas, I was given a book, One Word That Will Change Your Life by Jon Gordon, Dan Britton and Jimmy Page. This book explains how to simplify your life by choosing just one word to focus on throughout the entire year. It was an easy read, and upon finishing it, I was inspired and decided to choose a word to focus on for the upcoming New Year. I found this to be extremely helpful in several aspects of my life, not to mention it was not short-lived like most New Year’s Resolutions.

It is not too late to pick a word for the year. Here are some tips:

  1. Think of an aspect of your life that you would like to improve and make sure it is If you do want to lose weight/get to the gym more often, your word could be “healthy.” There is less pressure and it targets not only your physical health, but your mental and emotional health as well.
  2. Write your word down. I personally wrote mine at the top of my calendar each month so I was reminded of it.
  3. Be intentional. Once you have picked your word, do not hesitate- start incorporating it into your life immediately!

 

Ditch the New Year’s Resolution and focus on just one word– you will see success!  

Good luck and Happy New Year!

Jenna Andre

Refer and Receive

By | Uncategorized

For the month of January, we are offering a referral deal that you don’t want to miss. Everyone knows that it’s easier to work out with a friend so why not bring them in and you will BOTH get credit.

Refer a friend and receive a credit to the amount of their first month of membership, PLUS they get their first month free! Best part? There’s no limit – refer as many people as you want!

For example, if your friend joins as a single, you will receive a credit of approximately $50. If they join as a family, you could receive up to as much as $100 in credit. There is no limit to how many referrals you bring in so realistically you could end up with an entire year’s membership in credit just by referring your friends, family, coworkers, etc. What a way to ring in the New Year!

For more information please call the front desk at 701.237.4805 or email Logan Cossette.

 

 

Supplements are Coming Soon

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

Courts Plus is happy to announce that we will be selling supplements at the club in the new year. When it comes to supplements, the word itself has a very simple meaning but some of the products these days could not be more complex. There are so many different supplements out there that are honestly just unnecessary. What we decided to do here at Courts Plus is provide our members with quality supplement products that have been proven to help get the most out of your workouts!

Whey Protein Powder: This is the one you probably have heard the most about, but you might not really understand the benefits behind it and not to mention many people lack proper amount of protein.

  1. Promotes muscle growth/strength
  2. Whey is absorbed quickly and easily
  3. Reduced blood pressure
  4. Promotes weight loss by reducing hunger
  5. Boost metabolism
  6. By the WHEY, it tastes great

Amino Acids: put simply the building blocks of protein that are required for muscle growth.

  1. Improved muscle growth
  2. Increased endurance
  3. Reduced fatigue
  4. Improved recovery
  5. Reduced muscle soreness

Creatine: The most tested supplement that is found naturally in muscle cells.

  1. Helps muscle cells produce more energy
  2. Increases muscle mass
  3. Speeds up muscle growth
  4. Increase muscle strength
  5. Increased energy

Pre-Workout: My personal favorite because it provides you with a little more motivation to get to the gym and provides the energy to push out those extra reps!

  1. Increased energy
  2. Increased workout performance
  3. Improved concentration/focus
  4. Reduce protein breakdown
  5. Decreases fatigue
  6. Increase strength
  7. Enhances blood flow to muscles

Glutamine: The most common amino acid found in muscle and plays a big role in maintain muscle mass while dieting!

  1. Promotes muscle repair
  2. Prevents muscle loss
  3. Boosts immune system
  4. Important nutrient for digestive tract

Fish Oil: A pill filled with Omega-3 fatty acids that a lot of people are missing in their diets!

  1. Lower blood pressure
  2. Good for your heart
  3. Reduce likelihood of stroke or heart attack
  4. Support healthy skin
  5. Supports metabolic health

Multi-Vitamins: offers a way to get most of your daily vitamins in one pill helping you reach optimal health!

  1. Prevents vitamin deficiencies
  2. Lower risk of heart disease
  3. Overall better health

As you can see we are sticking with the basics and with what we believe are the most important supplements to help our members with their fitness goals. Our members and guests will need to be 18 years of age or older in order to purchase supplements from our staff. If you have more questions please stop in or contact either Kelly Kisell or Logan Cossette. We hope you all are as excited as we are to be a one stop shop for all your health and wellness needs.

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

Get your JINGLE on!

By | Fitness Fun, Membership, Special Event, Youth

Happy Holidays everyone!

Do you love running and all things Christmas while raising awareness to cure America’s #1 cause of disability?! If so, the Jingle Bell Run/Walk is the perfect way to spend your Saturday!! On Saturday, December 1st, we will be raising money for the Arthritis Foundation through this festive, fun-filled 5K run/ walk taking place at Courts Plus Community Fitness. It is not too late to register! Courts Plus members, family and friends will receive $5 off registration by using “Courts” when registering online. This run will begin at 8:00 am. Please join us by wearing holiday themed costumes and tying jingle bells to your tennis shoes. 100% of your registration fee and fundraising efforts go to this great cause!

Interested in this event, but not wanting to participate in the run/walk? Be a volunteer!! We are always looking for more help to join in on all of the holiday festivities. Please email Britt Ingersoll at bingersoll@arthritis.org.

 

We hope to see you there!

 

Image result for jingle bell run fargo

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
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