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    Recognize the 9 Signs of Overtraining

    post MXTPhysical activity is always beneficial for your body.

    Or is it?

    While the idea of working out too often seems implausible, it is possible.

    Whether you’re squeezing in multiple workouts over the weekend or trying to reach your goal too quickly, exercise is only beneficial when you’ve had the proper recovery and rest.

    Here are some signs you might be overdoing it from Personal Trainer and Registered Dietitian Jenny Maloney from Midtown Athletic Club in Chicago, IL:

    • You are always injured or in pain; rest may be what your injury needs, but you aren’t giving it that time to heal.
    • You are so sore 24-48 hours after you exercise that you can’t perform everyday functional activities, such as sitting down, without pain.
    • You don’t take at least one day off a week from exercise. On rest days, you can stretch or do light cardio, but your workout should be low-impact.
    • You are too tired to perform exercise properly. This could be a sign that you are using poor form or that the weight is too heavy. Working out using proper form is crucial to avoiding injury and getting results.
    • You are seeing results too quickly. Weight gain from muscle should not exceed 5 pounds a week and weight loss from cardio should not exceed 2-5 pounds per week (weight loss might be a little more if a sedentary person starts a new exercise program and/or needs to lose a significant amount of weight).
    • You are constantly dehydrated and thirsty; your body may not be able to keep up with your workouts, which means you haven’t recovered enough.
    • You are getting sick often. Your immune system gets worn down if you are over-exercising and not fueling with the right foods.
    • You’re having problems sleeping. Overtraining can throw off your body’s nervous system and hormonal balance, which can affect sleeping patterns.
    • You are not achieving desired results anymore. Muscle needs a chance to repair, so if you keep going without recovery, you are stopping this process and your body reacts negatively.

    If any of these sound familiar, try shorter, more frequent workouts, with at least one day of rest each week.  You can make your workouts intense, but recognize the difference between “good” exercise burn versus muscle and joint pain.

    Weight train 2-3 times per week and give your muscles 48 hours to repair and recover between these workouts.  If you are injured or sore past 48 hours, give your body rest, ice if needed, and stretch tight muscles. Lastly, hydrate and fuel with healthy foods before, during if needed, and after exercise.

    Club Renovation Update
    Thank you for your patience as we finish up the first floor renovations.
     
    We’re continuing to work on improvements and upgrades to the air conditioning units that service the executive locker rooms. We hope this work will be completed shortly.  
     
    We have elected to postpone our second and third floor fitness renovations to accommodate our summer camps and the high usage of the club during the summer. These renovations will now begin the week of August 10.
     
    This work will include upgrades to our fitness equipment, the construction of a dedicated Mind Body studio, a new Pilates room, a dedicated weight room, and new performance and wellness areas.  

    We appreciate your patience during this exciting renovation period at the club. We can’t wait to celebrate the renovation project and its associated new fitness programming with you.

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    6 Dieting Mistakes and How to Avoid Them

    carbsTips and techniques on losing weight flood your Facebook and Twitter feeds daily, but which are really effective, long-term solutions to weight loss?

    Registered Dietitian and Personal Trainer Jenny Maloney from Midtown Athletic Club in Chicago separates fact from fiction and offers common-sense ideas on how to lose weight and keep the pounds off for good.

    Dieting Myth: Eat a minimal amount of calories and you’ll lose weight quickly.

    Reality: While it’s true that if you eat fewer calories than you burn, you’ll lose weight. However, when you don’t eat enough calories, your body and metabolism slow down and go into shut down mode. Taking in fewer than 1,200 calories per day is not recommended.

    Dieting Myth: Don’t eat carbs.

    Reality: I can’t count how many times someone has told me, “I’m trying to lose weight so I’m cutting out carbs.” In reality, the person isn’t cutting out all carbs, because vegetables, fruit, grains, beans, milk, and yogurt all have carbohydrates (and these foods are good for you). 40-50% of your total nutritional intake should come from carbohydrates. Watch your portions and choose whole grain, whole food carbohydrates.

    Dieting Myth: Choose calorie-, sugar-, and fat-controlled foods.

    Reality: Highly processed ”food” marketed as sugar-free, fat-free, or portioned into 100- calorie packages are not real food and they are not satiating. Have a real food dessert like a small piece of dark chocolate or a real food snack, such an apple and some almonds to feel satisfied without ingesting chemical additives and preservatives.

    Dieting Myth: Splurge days are diet-killers.

    Reality: Eating healthy and balanced meals are an excellent way to lose weight, but eating some not-so-healthy foods once or twice a week will help you feel like you’re not depriving yourself. Plan your splurges ahead of time and don’t overdo it; this will help you stick to your nutrition plan for the long term.

    healthy bfastDieting Myth: Skip breakfast

    Reality: Breakfast is the most important meal of the day. You’ve gone 6-8 hours or more since you last ate, so you should be hungry for breakfast if your metabolism is working correctly. Skipping meals and snacks can set you up  to overeat later in the day. Try to eat every 4-6 hours to keep your blood sugar stable and your metabolism working.

    Dieting Myth: Weekdays are for dieting, weekends are for overindulging.

    Reality: While it’s okay to enjoy “splurge” foods over the weekend, keep in mind that eating (or drinking) too many of these foods can and will negate all the hard work you put in during the week. Figure out what meals you want to eat out or splurge on and again, don’t overdo it.

    The 10-Minute Workout
    10 minute workout1

    Bicycle abs

    Personal Trainer and Registered Dietitian Jenny Maloney from Midtown Athletic Club in Chicago is back to offer a short, yet highly effective workout for those days when you struggle to find time to eat lunch, let along squeeze in your daily exercise.

    We’re busier and more pressed for time than ever before, and our workouts are often the first thing to fall off the to-do list.

    What would you say if I told you that all you need is 10 minutes to get in a good workout?

    It’s true.

    The secret is to work out at a higher feeling of intensity. On a scale of 1-10, with 10 being the most intense, perform the following exercises at an intensity of 8-to-10. This higher level of intensity is the key to an effective, yet short, workout.

    10 minute workout2

    Floor dips

    Perform two sets of these seven exercises for 30 seconds, with a 10-second rest in between each exercise:

    1. Planks on your elbows with toe taps out and in
    2. Squat jumps (modification is squats with 8 pulses)
    3. Push-ups  (modification is on your knees)
    4. Bicycle abs
    5. Side lunges both ways
    6. Dips on the floor or on a chair
    7. Skater jumps (side toe taps staying low)

     

    And your workout for the day is done.

    Congratulations.

    Member-Led Go Forth International Helps Those in Need

    Go Forth3Our members are among the most philanthropic people in their respective communities, and we love hearing about the good works they do for others.

    Angie DeLeon and her family, longtime members of Midtown Athletic Club in Willowbrook, IL, are true stewards of hope and charity.

    When Angie retired from Cook County Hospital as a registered nurse in 2004, she and a few other retired healthcare workers founded Go Forth International, a non-profit organization that provides healthcare services to global communities in need.

    The missions each run about three months at a time and are staffed by a team of volunteers. Most recently, the group went to the Philippines and provided health screenings, eye checkups, and dental hygiene to over 10,000 patients.

    Go Forth2

    Go Forth4

    We are truly inspired by Angie and her dedication to the global community.

    The world needs more people like her in it.

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    You Should Be Eating Lentils

    lentilsJenny Maloney, Registered Dietitian and Personal Trainer from Midtown Athletic Club in Chicago, IL, is back to talk lentils, and why you need them in your life.

    The inauspicious lentil doesn’t often get the credit it deserves, but this delicious and nutrient-dense legume deserves top billing on your lunch or dinner plates for myriad reasons.

    Here are just a few:

    • Lentils are inexpensive; they are non-perishable and bought dry, and so therefore much cheaper than buying meat or fish.
    • Lentils are easy to make; you can cook them over the stove or better yet, in a crockpot while you are away for the day.
    • Lentils are not only an excellent source of fiber, potassium, folate, iron, magnesium, calcium, antioxidants, and zinc, but they’re also high in protein, and low in sodium and fat. In fact, lentils are higher in protein than quinoa per serving, and are a great dinner substitution for meat if you find yourself eating too much of it. Add in your own seasonings, sauces, and additional foods to your lentils, and you have a complete meal that provides you with the energy and nutrients you need to power through your day.
    • If you suffer from tummy troubles, lentils are great for the digestive system, as they are a good source of soluble and insoluble fiber, making them not only easy to digest but also an aid in disease prevention.
    • Lentils can also help keep blood sugars stable; they are a complex carbohydrate, which allows for slow digestion and feelings of satiety.

    Here’s an easy recipe that you can make in the crockpot:

    Lentil and Vegetable Souplentil soup

    Ingredients

    2 cups dried and rinsed lentils

    14 ounce can diced tomatoes (not drained)

    ½ cup chopped carrots

    ½ cup chopped celery

    16 ounces of vegetable or chicken broth

    2 cups raw spinach

    1 bay leaf

    2 cloves of garlic

    salt and pepper to taste

    Directions

    Put all ingredients, except for spinach, in a crockpot for about 6-7 hours on low heat. Add spinach at the end for extra nutrition.

    Enjoy!

    Pilates is a Game-Changer

    Ban Pilates1Bill Schwartz is a 67-year-old member of Midtown Athletic Club in Bannockburn, IL, and while he loves playing team tennis, he never thought Pilates Reformer would work for his “tired, old body.”

    And yet five sessions of working with Pilates Instructor Kathryn Inda have been life-changing for Bill. His tennis buddies were so impressed with his on-court improvement that they are now Pilates class regulars, too.

    Ban Pilates2

    Bill’s friend Steve Jacobsen now joins him in a weekly Monday night Pilates Reformer session with Kathryn.

    Says Bill, “I have a history of lower back problems and had knee replacement surgery a few years back. I didn’t think there was any hope for this old body, but Pilates Reformer has completely changed my life. On the tennis court, I’m getting to balls that in the past I wouldn’t even bother going after.”

    Ban Pilates3

    For more information about Pilates Reformer classes at Midtown Athletic Club in Bannockburn, IL, contact Pilates Coordinator Kathryn Inda at kathryn.inda@midtown.com.

    Ban Pilates5

    Should I Take Vitamins?

    vitaminsMidtown Athletic Club in Chicago’s Registered Dietitian and Personal Trainer Jenny Maloney takes over the blog today to discuss whether or not you really need to take a daily vitamin or a mineral supplement each day.

    About half of the American population takes at least one supplement or vitamin daily.

    Billions of dollars are spent on vitamins and supplements each year, for reasons that vary from sports performance to nutrient deficiency (perceived and real), weight loss, and disease prevention. And those taking them vary from professional athletes to senior citizens, from college students to young children.

    Supplements and vitamins are not well regulated by the FDA, so consumer beware. You may not be getting from the supplement what its outside packaging says you are. The FDA makes sure the supplement is safe to take, but that’s about it. And if you’re taking supplements your body doesn’t need, you could be at risk for vitamin toxicity.

    Here is what I recommend:

    1. Support your body’s needs through eating a proper diet full of nutrient-dense foods. Many Americans eat too many empty calories, which leads to poor nutrition. Take a look at how you can improve your meals before grabbing a bunch of vitamins.

    fruits and veggies

    2. Have your blood levels checked to see if you have any deficiencies, and talk to your doctor or a registered dietitian if you are having symptoms of deficiencies. Those at risk for nutrient deficiencies include people with poor diets, those who follow restrictive diets, pregnant and breastfeeding women, and those with food allergies.  Your doctor might prescribe a specific vitamin due to a diagnosed deficiency. You can find more information about vitamin deficiencies here.

    Many people feel better both physically and emotionally when adding vitamins and supplements to their diets. As long as you are taking them responsibly, not taking too many, and eating a healthy diet as well, adding them to your daily routine can be worth it.

    But keep this in mind.

    We are all trying to take better care of our health, and that’s a good thing. However, research shows that vitamins and supplements don’t help with disease prevention.

    The best way to prevent disease and extend your life is through a healthy diet and regular exercise.

    10 Nutrition Tips to Complement Your Fitness Routine

    M-Cafe Caprese Salad-2Whether you’re training for a spring race or you want to counteract the effects of winter weight gain, Jenny Maloney, Registered Dietitian and Personal Trainer from Midtown Athletic Club in Chicago, has 10 eating tips to help you get leaner, move faster, and feel better.

    1. Maintain Portion Control

    Use your hand as a guide to measure out your food to ensure you’re eating the right amounts of the necessary daily nutrients your body requires:

    Your palm size determines the amount of protein you require.

    Your fist size determines the amount of veggies you should place on your plate.

    Your cupped hand determines the size of your carbohydrate portion.

    Your thumb size determines the amount of fat you should consume.

    2. Planning Makes Perfect

    Set aside some time each day (or each week) to plan and balance out your meals ahead of time. This helps you avoid last-minute scrambles for meals where you often end up with less-than-healthy options on your plate.

    green smoothie weston3. Keep It Real

    The supermarket shelves are stocked with overly processed, nutrient-poor foods that can easily derail a healthy lifestyle. Purchase real, whole, minimally processed foods with 5 or fewer ingredients whenever possible.

    4. Spice It Up

    Make an effort to eat a variety of foods each day. Just as it’s important to switch up your workouts to prevent boredom and to keep your body from entering a fitness plateau, changing up your meals will ensure your body is getting the various nutrients it needs to help you reach your fitness goals.

    5. Avoid Sugar Bombs

    Sugar is found in large quantities in the most unlikely places, from bread to peanut butter to yogurt and pasta sauce. Read labels before placing items in your grocery cart and look for 5 grams or fewer of sugar per serving.

    photo (59)

    6. Know Your Numbers

    Don’t skip your annual physical and ask your doctor to order bloodwork to check for vitamin or mineral deficiencies. You might not be reaching your fitness goals if your body isn’t getting what it needs from the food you’re eating.

    7. Stay Fueled and Hydrated

    Drink water before, during, and after your workout to stay hydrated. Eat before and after exercising as an energy-boost, to increase the performance and quality of your workout, to preserve muscle mass, and to help with recovery.

    granola bar8. Enjoy an Afternoon Snack

    Choose a healthy afternoon snack to avoid dips in your energy level. An afternoon snack can also prevent you from overeating at night.

    9. Eat for Energy

    Go for carbohydrates, fat, and protein at each meal and snack. Carbs will give you immediate energy, while protein and fat will give you sustained energy.

    10. Be Consistent 

    This is the key to both reaching and maintaining your goal in a healthy way. Find what nutrition and exercise plan works for you and stick with it.

    Eating for Optimum Recovery

    granola barRegistered Dietitian and Personal Trainer Jenny Maloney from Midtown Athletic Club in Chicago shares why what you eat after your workout is just as important as what you eat before exercising.

    Following a vigorous workout, your muscles and tissues need to repair so your body can avoid injury and prepare for your next workout.

    What and when you eat can help make this an efficient and effective process. Try to eat within 30-60 minutes after exercise. If your workout includes resistance training, go for food high in protein and carbohydrates.

    If you don’t have time to eat a real food snack or meal, protein powders and energy bars are a convenient option.  The market is loaded with options, though, so read labels and find one that works for you.

    Choose a powder or bar that has the most natural ingredients and stay away from the more processed and sugary ones. On the nutrition label, look for 5 grams or fewer of sugar, 5-20 grams of protein (more protein for muscle-building), 15-30 grams of carbohydrates, and 5-10 grams of fat.

    Whey protein is quickly absorbed and tastes great in a smoothie.

    Try this Recovery Smoothie recipe with whey protein powder:

    Ingredients

    1 cup milk or milk substitute

    2 small, pitted dates

    ½ banana

    ½ cup ice cubes

    1/8 tsp cinnamon

    1/8 tsp vanilla extract

    1/2 -1 scoop of whey protein powder

    Directions

    Blend and enjoy!

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