Preparing for Fitness

This article was originally included in the Fall 2013 issue of our seasonal magazine. You can check out a digital copy of the East Side edition here, and the West Side edition here.

Making physical activity a part of your daily life isn’t an easy undertaking. It takes dedication, will power, patience, and a lot of hard work. But believe it or not, it’s not as hard as it may first appear, and you might even be surprised to find that you enjoy your new found lifestyle and the benefits it offers. But before we jump right in we’ll want to look at five steps that will help you stay safe, have fun, and be successful at getting fit. Let’s take a look at these five rules.

Preparing for Fitness 5 Tips for Success Continue reading Preparing for Fitness

Member Stories: Marian C. Kieckbusch “Practice! Practice! Practice!”

We’re extremely proud of our members. Over the years their work out agendas and sporting endeavors serve as healthy examples of how it feels to be Elite, and how exercise not only adds years to your life, but life to your years! Today we’d like to highlight another member’s accomplishments: Continue reading Member Stories: Marian C. Kieckbusch “Practice! Practice! Practice!”

One (not-so-secret) Secret to Becoming Happier & Healthier

By Tom “Yogaman” Feest, Elite Sports Clubs Exhale Studios Director

In our fast-paced and demanding world, the ability to manage our health is becoming increasingly harder. Balance your lifestyle, as well as manage your mind and body. Become happier, healthier, and more effective in your everyday life–How? Yoga!

It's no secret, yoga makes you happier and healthier

Living a Yoga-Centric Lifestyle:

  • Relieve stress
  • Restore, relax and energize your body
  • Increase fitness and lean muscle growth
  • Improve your mood, focus and overall energy levels
  • Ease aches, stiffness and back pains

Start developing overall well-being and better health now!

Yoga is a gift, a pathway to better health, a pathway that has changed many lives, including my own. (Tell us how yoga has changed your life! Share your story!) Yoga can enhance every aspect of your inner life; yoga can help you generate strength, grace, as well as healing in your body, in your mind and in your heart. As we make ourselves feel better, our body gets stronger, more flexible and healthier. At the end of class you may have feelings of joy, a sense of peace, rejuvenation and a feeling of compassion during meditation, as we turn our attention inwards.

Some come to yoga seeking refuge, others needing a challenge. I ask only that you come to class with no expectations, no judgment and above all no competition. We don’t come to yoga to compete because being competitive is actually counter–productive, we come to yoga to find peace with our inner connection. A mindful yoga practice will bring results and as you increase your yoga practice over the weeks and months you will notice those results.

There are many variations of yoga such as; Beginners, Restorative, Vinyasa, Power Flow and many other styles at all of Elite Sports Clubs’ Exhale Studios. Styles and intensity will vary depending on the type and the demographics of the class. There is a style for you, just attend a class and soon you will find a connection between you, the instructor and your fellow yogis in the class.

Find a yoga instructor that regularly attends conferences and additional seminars staying current with the ever changing world of yoga. As a result, they will be able to make correct anatomy adjustments, and safe modifications, while being up to date with new yoga poses and movements.

You can view our full yoga schedule on our online calendar. Or contact us if you need help figuring out which class is right for you.

Namaste


Tom Feest, Yogaman Elite Exhale Studios DirectorFeest, who has been a yoga instructor at Elite for five years, will now manage all of the clubs Mind/Body programs and provide business and educational support to the clubs 45 yoga instructors. Over the past few years, Feest has been instrumental in helping Elite Sports Clubs grow its Exhale Yoga Studios, a “club within a club” approach focused on providing a relaxing studio atmosphere and wide variety of yoga classes and workshops directed by certified instructors.

“Yoga was something I did when I needed to release stress, tension, and anxiety from personal and work life issues and it became a passion,” said Feest. “The sense of peace and rejuvenation as well as physical benefits that yoga provides is a gift that I want to share with everyone who attends classes here.”

Feest is also well-known for establishing his popular yoga classes at Bradford Beach during summer and fall which now draw close to one hundred participants.

“Tom is one of the most dedicated yoga practitioners I’ve ever met and we are fortunate that he will bring his great skill level and love for yoga to all of our Elite clubs.” said Kay Yuspeh, owner of Elite Sports Clubs.

6 Signs You’re an Exercise Addict

By Grace Selwitschka, Elite Sports Club-North Shore Certified Personal Trainer & Group Exercise Instructor

6 Signs You Are An Exercise Addict-Elite Sports ClubsIs exercise addiction for real? Yes, you can have an exercise addiction. Yes, you can be compulsive about it to the point that it disrupts your daily routine.

An uber fit lady I met in Germany, let’s call her Rebecca, used to run twice a day and lift twice a day during the week. On the weekends it was three times a day. She would exercise through pain, blisters and an upset stomach. “All I thought about was working out and nothing else seemed to matter,” said Rebecca, who lost 38 pounds in three months in 2003. “I was tired and sore but that didn’t stop me. I wasn’t sleeping and eating well. I ate a piece of fruit in the morning and maybe a bagel for dinner. My immune system was off as well.”

What are the warning signs?

  1. Exercising a couple of times a day, two to five hours total.
  2. Counting calories in order to figure what exercise you need to do to burn them.
  3. Rearranging your day in order to fit in exercise.
  4. When your daily routine or cycle is disrupted by a constant need to exercise above all else and you will stop whatever it is you are doing, no matter how important, to exercise.
  5. You view food as the enemy.
  6. Exercise becomes your sole social activity.

Rebecca says she is more balanced these days. She’s in a steady relationship and her weight has been stable for 12 months. She has been prescribed medication for depression and anxiety. She exercises three to four times a week and has now incorporated pilates and yoga to build mental strength. “I feel much more in control and not like I’m running all of the time chasing whatever,” she said. “I did see a doctor and got some help, eventually listened to people who kept telling me the same thing but I was too hardheaded to listen. Any kind of addiction and obsession is bad and can really disrupt your quality of life.”

Are you or someone you know addicted to exercising? We are here to help. We can set you up on a more moderate workout plan and help you monitor the above signs of exercise addiction.

Youth Nutrition for Tennis

There are two main parts to the optimal sports performance puzzle.

1. Proper nutrition.

2. Proper exercise and training.

That’s why no discussion of athlete training and development is complete without considering proper nutrition – the fuel for the roaring motor that is your child. Being the cute chunk of moldable clay that they are, laying down foundational nutrition habits now will help propel them to tennis legendry in the future (also when they get to college and a normal “meal” consists of Ramen Noodles, soda, and beef jerky).

A young athlete requires a bit more than just the basics of a healthy meal and sports nutrition, like exercise. They also require an individualized approach that takes a young athlete’s age, developmental stage, calorie expenditure, body composition, and the effect of exercise on the body into consideration. Think of it as a complex, interlinked Jenga stack – one missing piece can send the whole thing crashing down.

To keep your young one’s “Jenga stack” of nutritional health from crashing to the ground, it’s best to work with a professional.

BUT, in the meantime, here are a few nutritional morsels for you to “chew” on (please don’t actually chew on your computer screen….)

A Few Basic Youth Tennis Nutrition Tips

Rafael_Nadal_Tennis_Food_Mmm

 

  • Eat every 2-3 hours
  • Eat lean complete protein with each meal ­­– fish, eggs, low-fat dairy
  • Eat vegetables with each meal – spinach, carrots, tomatoes
  • Eat fruits with each meal – apples, oranges, berries
  • Eat healthy fats daily ­– avocado, fish oil, nuts & seeds
  • Eat whole foods instead of supplements whenever possible
  • Break the rules 10% of the time
  • Plan ahead and prepare meals in advance
  • Eat as wide a variety of good foods as possible
  • Eliminate most empty calorie high sugar / high fructose corn syrup drinks – aside from Gatorade during training / competition
  • Finally, one of the most important and oft ignored tennis nutrition we can impart upon you is HYDRATION Child_Drinking_Water

While still growing and developing, a child’s internal thermostat is less efficient than their incredibly cool parents (pun intended). Because of this, keeping the kiddies hydrated is extremely important, especially when they’re training or playing on a hot summer day. During training or a match your young ones should drink liquid with sodium chloride and carbohydrates, like Gatorade, every 15 to 20 minutes. This will help to replace fluid lost and help the body retain what they’ve just replaced.

It’s important to remember that proper training and nutrition for a youth are complex, so it’s okay to reach out for help! Hey, we only want what’s best for you and your young tennis pro! Proper guidance from a qualified individual is the question and the Elite Jr. Tennis Program is the answer! .