Dara Torres Introduces New Koss Earbuds Designed Just for Women at Elite Sports Clubs!

Koss will be releasing their new Dara Torres earbuds designed just for women at Elite Sports Club-Mequon! Come for a chance to check out these headphones made for women, by women. They are designed for women who EXERCISE: they are sweat resistant, ultra lightweight, and extremely durable!

Five-time U.S. Olympian and 12-time medalist Dara Torres will be at the club to help announce her new line of headphones for women that she is co-designing with the Koss Corporation, the Koss Fit Series.

All Elite members and their friends are invited to this special day. Fans can meet the most acclaimed swimmer in U.S. history and get pictures and an autograph. Attendees can be the first to purchase the Koss Fit Series Headphones, win both headphones and memberships to the club, and much more.

The event is free to public Wednesday, May 8th, 2:30-4:30pm. Don’t miss this opportunity! For more information, visit www.koss.com

Getting all set up for Dara Torres and Koss at Elite Sports Club-Mequon! — at Elite Sports Club-Mequon.
Getting all set up for Dara Torres and Koss at Elite Sports Club-Mequon!

Hope to see you there! But have no fear, if you can’t make it, stay tuned for an event wrap up!

May is Exercise is Medicine Month: How to use exercise to prevent disease

May 1st embarks the first day of the month-long journey known as Exercise is Medicine® Month. This is the time for you, your family, co-workers, friends and others to advocate and promote physical activity as a lifestyle change.

Exercise Is Medicine Logo

There is no question that regular physical activity is one of the best things you can do to keep your body healthy and strong. In fact, a large body of research confirms that performing moderate-intensity physical activity on a regular basis can help you live longer and reduce health problems. In fact, people who exercise can avoid many common health issues, including obesity and high blood pressure and cholesterol levels. Exercise also strengthens the muscles and bones, which can reduce your risk of osteoporosis as you grow older, and may even lower the risk of many diseases, including diabetes, stroke, heart disease and some cancers. Regular physical activity improves sleep, increases energy, lowers stress levels and helps you maintain your independence. As a healthy adult, the key for you to maximize the benefits of exercise is to find activities you really enjoy and to follow a well-designed program that you can stick with over the long-term.

Getting Started

  • Talk with your healthcare practitioner before starting an exercise program and ask for specific programming recommendations.
  • The goals of your program should be to improve cardiovascular fitness, increase muscle strength and endurance, and improve range of motion.
  • If you are new to exercise, choose low-impact activities such as walking, cycling or water exercises, which involve large muscles groups and can be done continuously. Fitness classes geared toward beginners also are a good choice. If you’ve been fairly active until now, however, you can choose from a wide range of activities, including running, swimming, boot camp classes and sports like tennis or basketball. The key is to find something you love so you’ll stick with it over time.
  • If your fitness level is low, start with shorter sessions (10 to 15 minutes) and gradually build up to at least 30 minutes on most, if not all, days of the week. If you are trying to lose weight, try to increase the amount of time you exercise to 60 minutes per day—research suggests this will help you shed unwanted pounds.
  • Perform some type of strength training and whole-body range-of-motion exercises two to three days per week. This could include circuit training, high-intensity interval training, traditional strength training and even yoga.
  • End each session with stretching exercises for the whole body. Consider taking a yoga or tai chi class for both flexibility and mind-body benefits.
  • Closely monitor your intensity level and stay within your recommended target heart-rate zone. Take frequent breaks during activity if needed.
  • Wear good-fitting, activity-appropriate shoes and comfortable clothing, and don’t forget to drink fluids before, during and after your activity to avoid becoming dehydrated.

Exercise Cautions

  • If your fitness level is low to begin with, start slowly and gradually increase the length and intensity of your workouts.
  • Stop exercising immediately if you experience any pain or shortness of breath. Contact your physician if you experience chest pain, labored breathing or extreme fatigue.

Your exercise program should be modified to maximize the benefits while minimizing your risk of injury. Consider contacting a certified fitness professional who can work with you to establish realistic goals and design a safe and effective program that addresses your specific needs.

(From Exercise is Medicine®. View original resource.)

Congratulations to our Weight Loss Challenge Participants & Winners!

We are so proud of all of our Weight Loss Challenge participants & winners! You guys did an amazing job of taking (and keeping) the weight off! Here’s some stats to show how all the clubs did:

Weight Loss Challenge Congratulations

All Club Totals:
81 winners (lost 8 or more pounds)
896.7 pounds lost between all participants (who weighed out)

Brookfield Totals:
23 winners (lost 8 or more pounds)
244.5 pounds lost between all participants (who weighed out)

Mequon Totals:
21 winners (lost 8 or more pounds)
247 pounds lost between all participants (who weighed out)

North Shore Totals:
14 winners (lost 8 or more pounds)
167 pounds lost between all participants (who weighed out)

River Glen Totals:
14 winners (lost 8 or more pounds)
153.4 pounds lost between all participants (who weighed out)

West Brookfield Totals:
9 winners (lost 8 or more pounds)
84.8 pounds lost between all participants (who weighed out)

Introducing Elite’s Nutrition Educator & Diet Counselor: Rita Larsen

Hello & welcome!

To start off, I have a very simple message:

Part of the reason that we, at Elite, take the time to work with each individual through exercise and diet is because each person is completely different than the next person. In other words, what works for one person, may not work for the next person. You are an individual and need to choose what is going to work best for you! It is in some ways, an awesome responsibility. Many people can get sidetracked with lots of other family & work responsibilities, and never take the time to care for themselves; through fitness and a good diet/nutrition program. As a result, they never really know “what is best for ME?” So, take some time to explore what your very “best” is. Type of exercise, days of the week, indoors or outdoors, a stable eating plan or one that is flexible (but very healthy). There are lots of choices for you!

Your Health & Fitness Journey Begins Today, But Where Should You Start Photo

With lots of choices to explore during your health & fitness journey, trying new programs and so on, you may just be able to LOCK IN your own personal fitness and nutrition plan that will last a LIFETIME. So, my task for you is: from now on, don’t just think about today and tomorrow; think about a lifetime of good health and wellness!

I look forward to sharing my knowledge with you. And please come visit me during my open office hours “Ask the Dietitian” at our Brookfield, Mequon, and North Shore locations. Otherwise I’m always available by appointment!

Best wishes for a good start!

Rita W. Larsen, RD, CD
Nutrition Educator & Diet Counselor
Elite Sports Clubs

Using Rates of Perceived Exertion to Help You Determine Your Exercise Zones

Everyone is unique when they exercise and the use of standardized formulas to determine your target heart rate zones can often lead you to exercise at either higher or lower than your actual effective rate. By combining the “Rate of Perceived Exertion Scale” with “Target Heart Rate Zones” you can more effectively estimate how hard your heart should be working while you are exercising.

Exercise can be divided into three different intensity zones:

  • Zone 1 Light Intensity Zone (heart beating at 60 to 70% of Heart Rate Max)
    Helps in weight control, improves endurance, and improves aerobic fitness.
  • Zone 2 Moderate Intensity Zone (70 to 80% of Heart Rate Max)
    Improves aerobic fitness, improves endurance, helps in weight control, accustoms your body to exercising at a faster pace, and begins to raise the speed that you can maintain without building up lactic acid.
  • Zone 3 Hard Intensity Zone (80 to 90% of Heart Rate Max)
    Increases muscles’ tolerance to lactic acid and improves hard, short effort ability.

There are tests available that can accurately determine your heart rate ranges but they can be beyond the reach of many people. So, how can you start to figure out your heart rate ranges and then begin to vary your workouts to achieve the results you want?

While you are exercising, picture a scale from 0 to 10 and ask yourself “how hard am I working?” Use the following descriptions to figure out how hard you are working and then convert that number to a %. For example, if you choose level 6 it roughly corresponds to 60% of your heart rate max. Measure your heart rate at that point and plug your number into the ranges above. It’s a start at heart rate training.

If your answer is 0 to 5 you may not be working hard enough to accomplish your goals or you are just beginning an exercise program.

Perceived Exertion Chart

Level 6: This is the feeling you might get when you are walking somewhere and are very late for an appointment. You know you can maintain this level for your exercise session. Your breathing is somewhat deep and you are aware of it.

Level 7: You are exercising vigorously. There is a definite feeling of fatigue, but you are quite sure you can maintain this level through your exercise session. Your breathing is deep. You can carry on a conversation but you would probably prefer not to.

Level 8: You are exercising very vigorously. There is a definite feeling of fatigue. You think you can maintain this pace for your exercise session but you are not completely sure. You can carry on a conversation but you definitely don’t want to.

Level 9: You are exercising very, very vigorously. You can’t maintain this level for a whole exercise session. Your breathing is labored and you can’t carry on a conversation. Be cautious before trying this level and have a significant aerobic training base.

Use these ranges as a guideline and get to know YOUR BODY and YOUR HEART as you workout. If you need additional help measuring your ranges, or would just like some advice on exercises for each zone, visit us in the Fitness Center! One of our certified personal trainers would be happy to give you advice on how to use the fitness center equipment or our training services to better reach your goals.

Prepared by Anne Tremel
Certified Personal Trainer
Exercise Is Medicine Program Director
Elite Sports Clubs-Brookfield
www.eliteclubs.com