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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!

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.

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

Courts Plus Thanks Veterans by Offering Free Access

By | Special Event

FARGO, ND- (November 9, 2018) To honor and thank all those who have served, Courts Plus is offering two free access days to Veterans, active military personnel and their immediate families on Sunday, November 11 and Monday, November 12. A military ID must be shown for free entry.

Courts Plus has all the amenities needed for a healthy lifestyle. Veterans and their families can enjoy group fitness classes, weight room, cardio equipment, Big Blue, pickleball, basketball, racquetball, tennis courts, and much more! Courts Plus is family friendly with an indoor playground and child watch.

Courts Plus Community Fitness is located at 3491 S University Drive, Fargo. For more information, visit www.courtsplus.org or call 701-237-4805.

Courts Plus Community Halloween Carnival

By | Special Event, Youth

Add Courts Plus Community Fitness to your list of places to stop on Halloween!
The Community Halloween Carnival is from 3:30-5:30 pm on Wednesday, October 31 at Courts Plus. Everyone is welcome, and the carnival is completely free.
Princesses, ghosts, super heroes and dinosaurs can have fun playing carnival games, inflatable games from Games Galore, participating in art projects and having their face painted. The 7-level indoor playground is also free for those attending the carnival. The carnival is a great trick-or-treating start for the kiddos thanks to all the free candy!
As an extra special treat, we are also giving away a one-month family membership and a birthday party package. Those attending the carnival can enter in the drawings at any time between 3:30 and 5:30 pm. We will pick the winner and give them a call within two days of the carnival.
Have questions? Feel free to give us a call at 701-237-4805, our front desk staff is awesome and will be able to help you out.

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