Category

Personal Training

Injured or Sick – Do I Still Train?

By | Personal Training

By: Rhys Geske, Personal Trainer

This time of year the gym can be filled with new people exploring the world of fitness for the first time.  If you’re reading this, and are one of them, it might not be a bad idea to hire a trainer or taking a few classes!  From beginner to advanced it may happen where you could unfortunately, get injured or sick.  Do you still go to the gym and train?  Well that depends of course on the state of the injury.  However, here are some things to ask yourself and what has worked for me in the past.

Does the injury hurt while you’re in a state of rest?  If so, then probably rest the area and seek medical attention if pain persists.  I want you to understand that all injuries are individualistic.  What may have happened to one person in their rehab might or might not work for you.  Treat your injury as a case-by-case basis.  A sore lower back might feel better after some movement or activity.  Sometimes the muscles in the body just need to be “woken up” and get blood circulated to the aggravated area.  If you experience constant pain while working out, i.e., a sprained ankle while running, jogging or walking… then I’d try elliptical or stationary bike (of course after taking some time to rest to incorporate healing).  Overall take away message with injuries and training:  be your own detective and smart about it.  Try things from ice, heat, chiropractor, physical therapy and massage to get you feeling better and healed.  Never be afraid to ask a professional.

Training while sick.  This is simple.  If you’re contagious, please stay home.  Your peers and fellow gym goer’s will appreciate it!  I would make it a habit to always wash your hands with soap and hot water before leaving the gym.  I do believe that is a main deterrent why I don’t get sick.  Jinxed myself now.  Hope this all helps and remember there are always professionals, trainers and staff to help you along your fitness journey.  I wish you all well in the New Year of 2019 and always be in competition with your future self!

If you have questions about nutrition or need some guidance to match your fitness routines to your healthy nutritious lifestyle, reach out to me to set-up a free consultation. I would love to assist you to meet your goals. Visit our website for more information.

Rhys | Courts Plus

Education: National Personal Training Institute, North Dakota State University with a B.S. in Speech    Communication and Minor in Mass Communication
Certifications/Memberships: NSCA Certified Personal Trainer, NSCA Certified Strength & Conditioning Specialist, IKFF Kettlebell Instructor

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.

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

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

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!!

Exercise and Arthritis

By | Fitness Fun, Personal Training

By: Brit Ingersoll- Arthritis Foundation Development Director of North Dakota

Exercise is crucial if you have arthritis. But knowing just how much activity and what activity to do when you’re hurting can be tricky. (***Always consult your physician when starting a new exercise program.) Exercise is great for joint function, mood boost and overall health! How can you modify your favorite activities for days that are a little more of a struggle than others? What type of activities are beneficial for arthritis?
Everyone has days that are harder to get out of bed than others but living with Arthritis you really need to listen to your body. If you are in a middle of a flare or recovering from a joint surgery, do keep moving but modification is key. Here are a few tips:
• Start with a warm up. If a longer and slower warm up are needed, Do It!
• Pick Low Impact Machines at the Gym. Elliptical or recumbent bikes are great choices.
• Work out large muscle groups.
• When in doubt: Walk.
• Decrease your workout time. Slow it down and just keep moving.
• Ask a professional. Great time to pick a trainer to help you stay safe and moving.
When you are ready and wanting to find an activity, look for an activity with low impact on joints. Swimming, Yoga, Walking Groups, and Biking are my favorites! The great thing about all of these activities is they can be modified when you are having a tougher day or intensified for days when you are feeling awesome! Small aches and pains are normal; however, sharp onset of pain is not. If you feel sharp pain, STOP what you are doing and evaluate yourself.
Arthritis can hit at any age from a ten year old struggling to keep up with classmates in gym, a thirty year old mom struggling to dress herself and kids, to grandparents struggling to get up the stairs. You are not alone there are over 52 million Americans suffering with Arthritis. From Lupus, fibromyalgia, lyme disease, osteoarthritis, juvenile arthritis and many more! Know that the Arthritis Foundation family is always here to help you in your journey.

www.arthritis.org

Keep moving and listen to your body it will thank you!

v

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.

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!

 

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.