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Membership

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.

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

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

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!!

The Benefits of Using the Child Care to Help YOU “Unplug.”

By | Fitness Fun, Membership, Youth

Have you ever just wanted a quick break away from your kids to relax, reboot and re-energize yourself, ALONE?! If so, the Courts Plus Child Care is the perfect solution!

I cannot tell you how many “thank you’s” I have received from parents for having this amenity here at Courts Plus! It is not that we all do not love our kids, but sometimes we just need that little break and honestly, so do they. At Courts Plus we offer a maximum of a 2 hour visit per day where you can go work out inside or outside of Courts Plus, go to a Group exercise class, play tennis, pickleball, racquetball, go into the gym, read the newspaper, or just simply sit on the sofa by the fireplace and do absolutely nothing! Our members have done it all! Heck, we even have parents who work from home that use the two hours to actually work and that is just fine too! Not only do the parents love this break, but the kids are constantly busy, creating friendships, socializing and learning on a daily basis. It’s a win-win! If this has not persuaded you enough, here are a few more benefits of “unplugging,”

  1. It gets you out the door- This may seem small, but if you are a parent, you understand and I know I hear it often! It is hard to get the kids out of the door in a timely fashion. If you can get them fed, dressed and ready for the day, all while getting out, it is a huge game changer for many parents!
  2. Socialize with other moms/dads- We have many parents here at Courts Plus who have created lifelong friendships with other parents because of the child care. It is a great way to meet other families with kids who are close in age with theirs.
  3. Motivation- Simply said, many of us need a motivator and we have plenty of personal trainers, members and employees who will gladly help out!
  4. The kids get to socialize with other children their own age- The child care holds a maximum of 20 kids at a time. That gives the children many opportunities to socialize with one another.
  5. Creativity- In this type of child care, we simply cannot plan out the childrens day with members constantly coming and going, however, we have endless of activities for the children to do whether that be art crafts, reading, playing dress up, building puzzles, blocks, tracks, running around the track, playing in the gym, utilizing the playgrounds, coloring, you name it!
  6. Increase Energy & reduces stress- exercise promotes increased energy and while you are doing that, your kids are in a different room having their own kind of fun which helps reduce a parents overall stress for those two hours.
  7. Taking a shower in peace- This may sound silly, but I do have parents who will bring their child in solely to take a shower and get ready in peace. You do not realize how special and valuable this is until you have children. It is a huge perk.
  8. Indoor & outdoor play area available!- This amenity is mainly just an example for Courts Plus, but it is a huge benefit for the kids and you! We have an indoor 7 level playground as well as a new outdoor fenced in play area available for the child care kiddos to use for free while in the child care.
  9. 2 for 1- your membership pays for both your gym time as well as a “sitter” for the kids. If you add that up, that is a huge savings!

I hope this article has proven to you how important that alone time is and you feel confident in giving the Courts Plus Child Care a try!

** On a side note: We are seeking a fun, loving, and caring candidate who wants to make a difference in a child’s life. We are looking for someone who is available in the MORNINGS from about 8am-2pm or 9am-3pm who has the ability and flexibility to work with children between the ages of 6 weeks and 8 years of age. Daily attendance, being punctual and responsible is a requirement. First Aid and CPR certified is preferred but not required to get the job. If you are interested in applying, please do so at our website!

Thank you!

Tips for Strength Training Plateaus

By | Fitness Fun, Membership, Personal Training

Does this sound familiar? You have about an hour before your workout. You start thinking about what routine you are going to do. You take your pre-workout drink and even add a little extra. You’re getting yourself jacked up to lift more than you did last week. Today’s workout is going to be great! You get to the gym and find your favorite bench, squat rack, or whatever it may be. You throw plates on, do a couple reps and think to yourself, “OMG, this feels super heavy today.” This happens to almost everyone. It’s deflating, it’s frustrating and it downright sucks. I want to give you a few tips that might help you get over that frustrating plateau.

Change up Your Routine
There are 2 different types of lifters. There are the people who write everything down. They have a set routine that they will do for 8-12 weeks, nothing changes. Then there are people like myself, who just kind of wing it. We go in kind of knowing what muscle group to work but have no clue what exercise will be done and in what order. Neither one of these is right or wrong, it’s a personal preference. Whichever lifter you are, try to change something up. If you are constantly in that 8-12 range, try 6-8 weeks at 15-20 reps or 3-6 reps. If it’s not the reps you’re changing, try slowing down. Take 3-5 seconds both on your up and down motion. You will definitely need to lower your weight, which also means throwing your ego out the door. There are many studies done that getting more “time under tension” has really helped in gaining strength and size. Your body needs a change, it adapts quickly to the routine you are in.

Overtraining
This can be controversial. There are some experts who don’t believe in overtraining as long as you are taking at least 48 hours before working the same muscle group. If you are already strength training 6-7 day per week, maybe scale back a bit. Try 4 days by working out Monday, Tuesday and Thursday, Friday. If you just must get into the gym then do some light cardio or abdominal training on your “off” days. It may also be beneficial to take a whole week off from all training. Another issue may be that you are spending too much time in the gym. There is no reason to workout for 2 hours at a time. Stop the chit chat, checking out social media and everyone’s favorite, the selfies in the mirror. Keep track of your rest time and then get back to work. You will be amazed how good your workout can be in less than an hour if you stay focused.

Rest
There is a new study out that says we need 9 hours of sleep to fully give your body the rest it needs. Now, as we all know, this is very unrealistic in today’s society. We are busy people. Especially if you have young kids. There is already no time for you to relax and destress from the day so how in the world can anyone get this much sleep. If you are one of the lucky ones, good for you! If you are like me, I function quite well with 6-7 hours of sleep. Anything over that makes me draggy. The key is to take advantage of the sleep you do get. Try not to drink much water after supper. There is nothing worse than getting up 2-3 times per night to use the bathroom. There is nothing worse than interrupted sleep. I don’t have the perfect answer for you on sleep as everyone’s situation is different. Do the best you can to plan your day so that you get crawl into bed as early as possible and get yourself a good night sleep.

Nutrition
If the 3 tips above have not helped you break through the dreaded plateau, you might not be eating enough. If you are really dedicated to getting bigger and stronger you should also be dedicated to tracking your nutrition. You should have a pretty good idea how many calories you are eating per day and what the breakdown is with your protein, carbs and fats. I would suggest upping your calories by as little as 100 calories per day. The best way would be to get those from carbs. 25grams pre and post workout. You want the majority of your carbs eaten around your workout. If you start breaking through, great, keep the calories where they are. Once you get stuck again, increase a little more. The bigger and stronger you get, the more you will need to eat. Also, don’t forget to hydrate. I find that the more hydrated I am the more energy I have. Your body is made up of mostly water so keep pumping the fluids.

I hope at least one of these tips helps you in your strength training journey. If you need more help or would like to talk to one of our Trainers please visit our website or call us at 701.237-4805.

Have You Lost Your “Why”?

By | Fitness Fun, Membership, Personal Training

By: Rhys Geske, Personal Trainer

 

What is your “Why”?

Are you much too comfortable in your routine?  Are you not reaching the goals you once set out to get?  Have you hit the wall and plateaued?  If this is you, I have some advice and strategies that have helped both clients and myself.

When you enter the gym, have you misplaced your “why”?  Ask yourself where you are in your fitness journey.  It should be just that, “a journey”.  Health and fitness is not just seasonal or monthly, its’s a life-long journey.  Something as simple as reminding yourself why you’re walking into the gym.  Getting into shape, or even just staying in shape can be very difficult. It can be time consuming, tiring, your muscles may get sore, and even eating healthy can be confusing, but if you know the reasons why you’re doing it, then you’re most likely to keep doing it.

Change is good.

How’s your training intensity?  Are you really putting forth a high enough heart rate to get the results you’re seeking?  Some training tactics I’d implore would be to check out some different fitness classes that you’re not used to.  Mix things up a bit. Instead of always “zombie walking” to your favorite treadmill, make a quick turn to the step mill.  That rowing machine isn’t all sunshine and rainbows either!  Change your volume or the number of reps you normally get at the weights.  Instead of doing cardio for a “x-amount” of time, change it to distance ran, floors climbed, or meters rowed.  Most likely you’ll pick up the pace because you can see that finish line!

Exercise selection should be varied for lots of reasons.  The body is incredible at adapting and gets used to the same old  routine of weight training.  A simple change of moving past the machines and getting into some free weights or cables.  (Insert “Morgan Freeman’s” voice here / ad promotion to hire a trainer for instructions on programming and proper technique for free weights.)

Go heavier.

Breaking a plateau can be done by shorter rest breaks in between sets.  Again, that’s the training intensity I mentioned above.  Get it out of your head that you need to do reps that are divisible by “5”!  Instead of stopping at 15 reps, push yourself to do a few more. If you are always staying in that higher rep range, it might be time to increase your weight, even if it’s only by 5 or 10 pounds, even if that means doing less reps. I’d venture to guess you might see some increase in strength and muscle size.

To wrap this up, mix things up.  Get comfortable with being uncomfortable.  There are many more ways to get you to your goals and break plateau’s.  Stay the course and be patient. Try hiring a Personal Trainer to help with a new routine.  With consistency in your training you will reap the rewards.  Just perhaps remind yourself “why” from time-to-time.