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!
Last week we had record low temperatures, this week it’s a wind chill advisory and blizzards, but through all of this have you noticed something? Courts Plus is seemingly always open! Not only that, but we’re there to meet you with a friendly smile, and warm greeting. The only thing that could make it better is if we handed you a cup of hot chocolate when you came in the door. How about coffee and tea?; that’s always free at Courts Plus. Take a load off before, or after you work out, in our comfortable fireside lobby. Are you feeling warmer yet?
You may wonder why we stay open when almost everyone else closes? Well it’s because of you. We know how much you appreciate us being open, and how you’ve come to rely on us to be there when there’s no-where else to work out. Now don’t get us wrong, if the city pulled the plows or they advised that people should stay off the streets we wouldn’t want to put our great staff at risk. But, whenever possible, we will be open and provide as much as we can on these ‘snow’ days. We have a dedicated group of staff, both full-time and part-time, who want to stay open for you. We take pride in this, and we want you to be proud of your club too.
So if you’re able to, and feel safe being out and about, come pay us a visit. Bring your friends and family, use a guest pass, have some coffee, take a load off by the fire, play some tennis, I could go on and on. Above all, stay warm, be safe and happy, you are important to us.
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.
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:
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.
Write your word down. I personally wrote mine at the top of my calendar each month so I was reminded of it.
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!
For the month of January, we are offering a referral deal that you don’t want to miss. Everyone knows that it’s easier to work out with a friend so why not bring them in and you will BOTH get credit.
Refer a friend and receive a credit to the amount of their first month of membership, PLUS they get their first month free! Best part? There’s no limit – refer as many people as you want!
For example, if your friend joins as a single, you will receive a credit of approximately $50. If they join as a family, you could receive up to as much as $100 in credit. There is no limit to how many referrals you bring in so realistically you could end up with an entire year’s membership in credit just by referring your friends, family, coworkers, etc. What a way to ring in the New Year!
For more information please call the front desk at 701.237.4805 or email Logan Cossette.
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.
Promotes muscle growth/strength
Whey is absorbed quickly and easily
Reduced blood pressure
Promotes weight loss by reducing hunger
Boost metabolism
By the WHEY, it tastes great
Amino Acids: put simply the building blocks of protein that are required for muscle growth.
Improved muscle growth
Increased endurance
Reduced fatigue
Improved recovery
Reduced muscle soreness
Creatine: The most tested supplement that is found naturally in muscle cells.
Helps muscle cells produce more energy
Increases muscle mass
Speeds up muscle growth
Increase muscle strength
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!
Increased energy
Increased workout performance
Improved concentration/focus
Reduce protein breakdown
Decreases fatigue
Increase strength
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!
Promotes muscle repair
Prevents muscle loss
Boosts immune system
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!
Lower blood pressure
Good for your heart
Reduce likelihood of stroke or heart attack
Support healthy skin
Supports metabolic health
Multi-Vitamins: offers a way to get most of your daily vitamins in one pill helping you reach optimal health!
Prevents vitamin deficiencies
Lower risk of heart disease
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.
We all want to be able to eat healthy nutritious meals all day every day, but let’s face it, life gets in the way and we look for convenience. Because we don’t eat the right foods our body needs supplementation to get the adequate vitamins and minerals. This is especially true during the winter months. Here are a few supplements that you should be taking this winter to keep you happy and healthy.
Vitamin D
Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.
The suggested dosage for Vitamin D is 400IU. Some studies suggest that a higher daily intake of 25–100 mcg or 1000 – 4000 IU is needed to maintain optimal blood levels.
Vitamin D deficiency has been linked to a lowered immune system as it directly interacts with the cells that are responsible for fighting infection. Several large observational studies have shown a link between a deficiency and respiratory tract infections like colds, bronchitis and pneumonia.
Vitamin D has shown to reduce your risk of Multiple Sclerosis, decrease your chances of developing heart disease and helping to reduce your likelihood of developing the flu. Vitamin D also reduces depression and can boost weight loss.
Some Food sources of vitamin D
salmon
sardines
egg yolk
shrimp
milk (fortified)
cereal (fortified)
yogurt (fortified)
orange juice (fortified)
It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.
Vitamin C & Zinc
For many years Vitamin C has been thought as the number one home remedy for keeping colds at bay. However, research within the last decade has found that taking vitamin C everyday does not reduce a person’s risk of getting one, but it does lessen the severity of a cold’s symptoms and shorten the duration of the illness. Therefore, getting sufficient amounts of the vitamin is particularly important during winter when there is a spike in people suffering a cold.
Adults (19-64 years) need 40mg of vitamin C a day, but taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm. It’s important to note that vitamin C can’t be stored in the body so is needed as part of your daily diet.
Zinc also has a role in reducing the duration and severity of a cold. Taking zinc soon after the onset of symptoms of the common cold significantly reduces both the duration and severity of symptoms.
The amount of zinc you need is about 9.5mg a day for men (aged 19-64 years) and 7mg a day for women. Don’t take more than 25mg of zinc supplements a day unless advised to by a doctor.
Please note taking high doses of zinc reduces the amount of copper the body can absorb. This can lead to weakening of the bones.
Vitamin B
The B vitamins are a group of 8 vitamins sometimes called the “anti-stress vitamins” since they’re essential for combating the effects of stress. They are used to create the feel-good neurotransmitters responsible for maintaining a positive mood as well as being critical for a healthy nervous system.
The role of vitamin B12 in particular, could help us during the colder months as it has been shown to help those suffering from feelings of anxiety or depression. This is particular important during winter when people are more at risk of feelings of depression and getting the winter blues.
Vitamin B is found almost exclusively in animal protein sources – meat, poultry, seafood, dairy, and eggs – therefore vegans are at risk of deficiency as it’s unlikely they will be able to obtain sufficient amounts through diet alone.
Folate (vitamin B9) is important for mood management. Findings show that many people with depression have lower levels of folate in the blood. Folate is found in green leafy vegetables, beans, peas, peanuts, and other legumes, and citrus fruits.
As you can see, a healthy balanced diet can get you the nutrients you need to stay healthy but if you are like the majority of people who live off of convenience then you will need to look at supplementing these few vitamins to get you through the flu season and the winter blues. Diet is important but don’t forget about exercise! Check us out at courtsplus.org for programming and membership information.
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!!
Group exercise has grown extremely popular over the past couple of decades. Class formats range from muscle work, dance, yoga, to cardio. The benefits of group exercise are endless!
Muscle classes are great for building strength and endurance. Muscle work strengthens the bones, provides support for basic functional activities, and adds calorie burn throughout the day. Yoga is great for flexibility, balance, and meditation. Dance classes strengthen the heart and provide a great calorie burn. Combining all class formats is a great way to improve overall fitness and health.
Group exercise instructors are trained to provide a great workout for all fitness levels. Remember, everyone had their first class at some point. Don’t be afraid to take that step into the studio to try out new routines. Instructors will push participants to do exercises and movements correctly that most will not do on their own. Don’t be afraid to try out any class format at Courts Plus. Instructors are excited to help! The social aspect of group exercise is probably the most important. It’s a great way to meet new friends and commit to fitness without getting bored! Enjoy that first class!
Team Northern, that’s us, narrowly missed out on a place in the semi-finals today. So our journey ends.
All in all though, this was an amazing event. It’s a dream come true, for me to be able to play on the same courts as the pros, in the same stadiums.
We fly back tonight, but not before we’ll have the chance to watch the Women’s and Men’s singles final. As a teaching pro, the cutting edge of what is happening in tennis, is at the highest echelon of the game. It’s inspiring for me to watch high level tennis and I can’t wait to teach my lessons next week.
Of course this whole great experience started on a court, in a league, at Courts Plus. Actually, a summer league. That’s when we decided to start this new men’s 4.5 league and who could have imagined that it would have taken us all the way to nationals in Indian Wells, CA.
Best advise I can give you, is get involved in the game. There’s a league for you, and the sky’s the limit!
