Category

Personal Training

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.

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!

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