Category

Group X

Over-Exercising

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

Over-Exercising

 

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!

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.

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.

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

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.

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!!

Difference between training and running shoes

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

Now that summer is in full swing, chances are high that you’ve been spending a lot more time outdoors than usual. If you’re like my family, some days the great outdoors is just too hot or too humid to play comfortably in, and we’d rather get our sweat session on with some lovely air conditioning behind us!

Regardless if you have been spending most of your summer exercising indoors or outdoors, we cannot overestimate the importance of dressing appropriately for your workout. Sometimes the right attire — clothing and shoes that fit your body well and that respond adequately to your body’s needs while exercising — can be the difference between an exercise that actually transpires and one that you put off for “tomorrow,” if you catch my drift.

In particular, I want to spend just a little bit of time elucidating the difference between running shoes and training shoes and help you decide what should be on your feet this summer. I’ll describe the differences between these two types of footwear below.

 

Running shoes

Perhaps this goes without saying, but if you’ll be spending most of your exercise time actually running — or jogging, or walk-jogging, or jog-walking — you should likely be wearing running shoes. Running seems to be enjoying a huge boost in popularity right now, which is great for you, as a consumer, insomuch that it means you have choices.

The most important detail to remember when you’re on the hunt for running shoes is to search for shoes that fit your feet well and that respond well to your stride and gait. So many runners often go to a running store — or simply go online, hoping for the best — and pick out a shoe based on its appearance. This couldn’t be more detrimental!

Instead, take the time to go to a specialty running store in your community, one that is presumably staffed by avid runners who have been trained to professionally fit people for running shoes that are good for their body. By going to a local store, not only will you be supporting local business — which is good for the soul — but more importantly, someone who has a lot of experience in the business will be able to watch you run and help assess and determine which type of shoe would be best for you.

Be sure to share with the shoe fitter what type of running you plan to be doing — lots of long, slow mileage each week; trail running; all-out sprints on the track; or some combination therein — because that can also determine which type of running shoes will be best for you.

 

Training shoes

In contrast to running shoes, training shoes — often called “trainers” or “cross-trainers” — are often designed to be used for a variety of activities and exercises. If you think that you’ll be exercising by walking, weightlifting, cycling, taking some exercise classes, using the elliptical, and maybe doing a tiny bit of running, then training shoes will probably fit the bill for you.

In general, the more specific an activity you’re doing — and the more often you’re doing it — the more likely you will want to invest in that type of specialty shoe. If you envision yourself exclusively running or exclusively cycling, then it’d make sense to get shoes that are designed specifically for those activities. If, however, you think that you’ll be doing an assortment of different activities, it’s more financially prudent to buy a pair of shoes that can handle and respond to a variety of different activities and stimuli.

As is the case with purchasing running shoes, you may find it worthwhile to take the time to go to a local store that sells trainers so that you can try them on for size. It’s hard to base a decision solely off online reviews and word of mouth, and there’s really no replacement for actually putting a shoe onto your foot to see how it feels.

 

When the shoe fits

After you’ve secured a pair of shoes for your exercise this summer, have at it! Remember: you can extend the life of your shoes by wearing them only when you’re doing the particular exercise for which you have purchased them. In other words, though it may be tempting, I’d discourage you from wearing your running shoes or trainers around all day, every day, even during the times when you’re not exercising. In doing so, you’ll be taking time off their life and may find that you have to replace them sooner.

Have a safe and healthy summer, and let your feet take you places! You’ll be glad you did.

 

AUTHOR’S BIO: JANE GRATES

A certified fitness guru, hiking enthusiast and co-owner of Rockay. Making at the intersection of design and purpose to craft experiences both online and in real life. She also writes reviews and recommendations on Runnerclick, ThatSweetGift, NicerShoes and GearWeAre.

Only Got 15 Minutes?

By | Group X

You’re busy, I get that! But, if we can spare 15 minutes of our day to scroll aimlessly through Instagram why couldn’t we utilize those 15 minutes for fitness instead? Use that spare time you have to do something that’ll better your overall health and mental focus!

Now, I’m not asking you to go run for a straight 15 minutes or go do non-stop burpees, but spice it up with a quick routine. And, to help you even further I’ve attached an easy to follow, awesome YouTube video that will run you through two rounds of nine exercises. You’ll have 35 seconds on, 10 off. Sounds painless right? Exactly!

This video shows you various exercises that you can do with no equipment necessary. All you need is a mat (which you can easily grab down by our Cycling Room along the track). So, if you struggle to figure out which level to have your seat at on a weight machine or how much weight to actually lift; your struggles can vanish away!

Now, click the image below to watch this 15 minute workout video:

Stretch

Hopefully this will get you in the mindset to kick start yourself into fitting a workout in on those busy days that you thought you could never get a decent one! Not only can quick videos like these help you out, but we also offer express style Group X classes that’ll give you that quicker workout that you’ve been looking for. To view our upcoming class schedule visit our Group X page.

Yoga For Beginners

By | Fitness Fun, Group X, Personal Training

 

As a beginner, often we equate yoga with some tough, limb-twisting poses.  The most common concern is: “I can’t even touch my toes, how can I do yoga?” Yoga is not about touching your toes or stretching 98 degrees to your northeast. It is a simple process of uniting with yourself, using your breath, body, and mind. It is easy and effortless!!  So, never mind if you’re not Ms. Flexible or Mr. Stretchable, are venturing into yoga at the age of 40, or you have secret love handles that are stressing you out.   Remove all those myths before beginning your yoga practice! The only one watching you is yourself, so just relax!! This journey will bring much joy and relaxation to you!

It is best to start learning yoga under the guidance of a qualified yoga teacher who can lead you through the correct way of doing each technique. This would help you learn yoga asanas (postures) properly and avoid possible injuries. Some of the philosophies or techniques taught in yoga may be new but it is a good idea to keep an open mind.

Do not be alarmed if you experience some soreness in the muscles during the initial days of the practice. But, if the pain persists, inform your instructor immediately. The crux here is to be regular with your yoga practice and have patience. Just like any other discipline, it will take some time for the body to get used to the yoga asanas. You will be able to experience the subtler and deeper benefits of yoga in due time only if you stay regular with your practice. Yoga encompasses yoga asanas, timeless ancient philosophy, pranayamas (breathing techniques) and meditations. All of these things combined will take you beyond the body level, offering a deeper spiritual experience.

The Prana creates an aura around the body. Every problem first generates in the subtle and then surfaces on the physical level. Sickness shows up in your Prana (Pranic Body) much before you get sick physically. Pranayama clears the whole energy around you, expands your aura and heightens the spirit. It brings clarity to the mind and good health to the body.  So, give yourself some of your valuable time and be patient for the results that will make you more flexible, healthy, calm, efficient and zealous.  Check out the amazing variety of Yoga and BodyFlow classes that we offer at Courts Plus!  Happy practicing yogis!

 

Staying Active As We Age

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

Benefits of Staying Active

Research has shown the endless benefits of exercise. As we age, the benefits of exercise become even more important. As we age, the risk of osteoporosis, osteopenia, and fractures increase.  Below are just few of the benefits of staying active.

Live longer

According to the World Health Organization, leading a sedentary lifestyle is one of 10 leading causes of death and disability. Even gentle, regular exercise such as walking or swimming can increase lifespan by around three to five years.

Prevent falls

Improving muscle strength and bone density can be helpful in reducing the risk of falls as it can also improve balance. The WHO say regular exercise can reduce the risk of having a hip fracture by 40%.

Reduced risk of stroke or heart attack

Regular cardiovascular exercise, such as brisk walking, cycling or light housework – anything that raises the heart rate – will increase blood flow to the heart and boost your overall health.

Better bone density

Weight-bearing exercise such as walking or jogging can help increase the strength of bones and reduce the risk of developing osteoporosis and fractures. According to The National Osteoporosis Society, one in two women and one in five men will break a bone due to osteoporosis.

Reduced risk of developing dementia

Being sedentary in later years can increase the risk of developing dementia, according to a recent study published in the Journal of Alzheimer’s Disease. The study, which analysed more than 1,600 older adults over five years, found that those who did not exercise were more likely to develop dementia than those who did.

Prevent or delay disease

Exercise is an effective remedy for many chronic conditions. Studies show that people with arthritis, heart disease, or diabetes benefit from regular activity. It can also help in management of high cholesterol; keeping cholesterol levels within a healthy range can help to reduce the risk of heart disease and stroke.

More confidence and independence

A study by the Journal of the American Geriatrics Society examined exercise in the elderly and found that training led to improvements in functional reach and balance and reduced participants’ fear of falling.

It’s never to late to start moving!  Check out our full senior schedule at courtsplus.org/group-exercise!

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