Were you at Midtown’s first Chicago Fitness Party?

On the night of Friday, January 13th, we opened our doors to the creators of WERQ, Julie Steffan and Haley Stone, to host a full-body cardio dance party at the club.

Midtown Group Fitness Instructor Angela Gusman (center) with WERQ creators Julie Steffen & Haley Stone

40+ members attended the Chicago Fitness Party featuring this hot dance fitness workout! 

Julie and Haley took over our new, beautiful 3,200 square foot Group Fitness Studio on a cold, snowy evening, and together with our own master WERQ instructor, Mary Williams, led the 75- minute class. 

Members laughed, smiled, and sweated their way through the class, and the evening ended with post-workout refreshments and fun Midtown giveaways.

WERQ, held Monday nights at 6:10pm and Thursday mornings at 10:10am, has received rave reviews:

“I schedule my entire week around my WERQout.”  Mallory S.
“I bring all my friends to WERQ class!”  Stephanie E.
“When I hear a WERQ song on the radio, I can’t help but do the dance steps from class.” Eddie S.
“WERQ is my weekly escape from cancer.”  Jennie G.

Julie, Haley, and Mary said it was a record-breaking WERQ class for “most male participation.”  The next Chicago Fitness Party will be help on Friday, February 10th, so mark your calendars.

Did you come to the party? What did you think?

Are you ready to work your core like never before? Here is all you need to know about Midtown’s newest class to help you get the “hard core” results you want.

Intro to Group Core – Group Core is 30 minutes of intense core training, athlete -style. The moves are designed to work all of the muscles between your shoulders and hips to help improve performance, prevent back pain, and give you the abs you’ve always wanted. Instructor Vicky gave a strong indication of the effort required when she said (while smiling), “it’s not going to be easy.”

Equipment Used – Participants use their body weight, weight plates, platforms with adjustable risers, and towels to create resistance.

Class Sequence – The class includes the following tracks:

• CorePREP, a dynamic warm-up to prepare your muscles for the workout.
• CoreMAX, a circuit training approach that combines whole-body functional movements to train the maximum number of core muscles. You might experience a heart rate increase too!
• CoreINTEGRATION, a circuit training approach that includes total body exercises with a special emphasis on the back and glutes (this reviewer’s favorite track).
• CoreSTABILITY, trains the muscles that promote spinal stability using hovers (planks), with options available to increase the challenge. Control is the name of the game in this track.
• CoreMOBILITY, brings it home with more traditional abdominal training, including a one-minute “peak” that will “knock your socks off!”, says Vicky.

Keys to Success– Group Core is more than “just abs,” and even participants who exercise regularly have experienced muscles working that they didn’t know were there.  The class requires a bit of an adjustment period to get used to the fast pace and variety of movements, so it’s important to allow yourself time to learn how to effectively move through your space in new ways.

Support muscles, such as the shoulders and hips, may also become fatigued or sore, but this will improve as muscles get stronger over time. Stick with the class one to three times per week, and you will be well on your way to building the core you want.

Instructor/Participant Reviews– The class has received rave reviews, both as a stand-alone core workout, and as a combination workout with Group Power or other cardio classes and programs. Participants say it is challenging, effective, and fun.

As Instructor Frank put it, “You can tell you are making change because you feel it the next day…just take your time learning the moves and enjoy the experience.  You get a bonus abdominal workout if you are willing to laugh!”

Have you tried Group Core yet? What do you think?

Our tennis pros are seen on court so often that you might think that all they do is eat, sleep, and breathe tennis. But, there is much more behind the racquets.

All of our pros are Certified Professionals, but each has a diverse background and has taken a different path to Midtown Tennis. Our new “Courtside” blog series will introduce you to our Pros on a personal level.

First up is Sean Henegan, Weston’s Junior Tennis Development Coordinator. Sean has been coaching tennis for about nine years.

Born and raised in Port Elizabeth, South Africa, Sean grew up playing sports. At 16 years old his family relocated to Ohio where he attended high school. He graduated from Wright University with a BS in Psychology. 

After having played tennis in high school and college, the sport evolved into a potential career option as his coaches told him how well he played. Shortly after graduating, he moved to Florida where he now resides with his brother.  A natural born athlete, Sean enjoys playing rugby, cricket, golf, and basketball. Sean is also a big college football fan. 

When he is not at work, he relaxes by playing beach volleyball and body surfing.  Sean enjoys traveling and learning from other cultures, and is a true athlete who maintains a disciplined, regular fitness routine to maintain good health. He thinks it is important to stay active and hopes to encourage our younger population to do the same. 

Sean’s favorite part of his job as a Junior Tennis Development Coordinator is to watch kids not only improve in their tennis but also to watch them mature into young adults.

Carole:  What do you think draws people to the game of tennis?

Sean: There is always something new to learn. It is challenging; it’s always testing your body and your mind, and it’s a great social sport.

Carole: Tennis is a popular sport, but some people are hesitant to give it a try. Why do you think this is? 

Sean:I think the main reason is that it is more challenging than it looks. Perhaps the individual has not been successful in hitting the ball or he/she could have had a bad experience with tennis as a child. More specifically, the coach may not have ben energetic or fun. This is certainly not the case at Midtown!

Carole: What would you say to these people to encourage them to try it (or try it again)?

Sean: It’s a great sport that you can play for your lifetime, and it will keep you physically and mentally healthy. Tennis is great to socialize with friends, significant others, and with your children. Here in Florida, you can play tennis in the fresh air, year round. 

Carole: What are some tips that players can use to improve their tennis game?

Sean: I would suggest the following:

1.) Ensure your feet are in the correct position.

2.) Move your left arm at least parallel to the baseline when hitting the ball to ensure a good shoulder turn.

3.) Keep the ball deep in play. This will push the opponent back, most likely resulting in a weaker return.

Carole: Do you prefer to play singles or doubles?

Sean: As a competitive athlete, I definitely enjoy singles more because if I play badly or lose a match, I can’t blame anyone else but myself. I like the feeling of being independent when I’m on the court as a single player. I enjoy doubles when playing with friends, or if I am playing strictly for the social experience with friends and family.

As the Junior Developmental Coordinator at Midtown, Sean’s focus is on 10 and Under Tennis. He also works with our teen players who want to improve their skills. Have questions for Sean, or want to find out how your kids can get involved with tennis at Midtown? Give Sean a call at 954.384.2582 or leave your questions/comments here.

Midtown has offered TRX training since last fall. It’s popular because a full workout doesn’t take a lot of time, and because TRX training will improve muscle endurance and deliver quick results. Oh, it’s also a lot of fun too.

Curious where TRX came from?

In the early 1990s, Desert Storm Navy SEAL Randy Hetrick needed a way to stay in peak condition while on missions with limited space and no access to fitness equipment. Since he did not have much to work with, Randy used parachute webbing and an old jujitsu belt to create a prototype of a new movement in physical training. Using this technique, he discovered that he could work biceps and triceps using body weight suspension.

After leaving the SEALs, Randy developed TRX Suspension Training. The TRX Suspension trains multiple muscles at once, in multiple planes of movement, on a single piece of equipment. TRX has over 300 progressions and combinations, and can be tailored to any fitness need or goal. It builds power, strength, cardio fitness, balance, flexibility, and mobility all while preventing injury. You can choose your level of intensity or workout , so it’s completely customizable.

Midtown Member Heather Morris had this to say about her TRX session, “This workout was unique and challenging. We had various fitness levels present in the class, and the TRX training was able to keep everyone engaged and focused. Not only is it a fantastic core workout, but it’s also an overall great workout for the entire body.”

Midtown Trainer Annamarie Koulourianos loves TRX too, “I love this workout and feel it is challenging, functional, and fun. It’s appropriate for all levels. Simple but very effective. Give it a try!”

Group classes are available at various times during the week and costs $20 for a 30-minute class.

Have you tried TRX? What did you think?

Au coup de minuit, ce fut les cris de « bonne année ! » suivis d’étreintes sincères.  J’étais parmi les miens, heureuse d’être entourée d’amour et reconnaissante de pouvoir accueillir cette nouvelle année dans la joie et en toute simplicité.

J’y ai pensé deux fois avant d’entreprendre seule ce voyage de 300 km, mais l’idée de tourner la feuille du calendrier en compagnie de mon chien et de mon chat n’avait rien de très réjouissant.  C’est en lisant un des propos d’un professeur en psychologie, David Watson, que j’ai su comprendre mon besoin d’être entourée.  D’après lui, un des principes du bonheur est que l’être humain est un animal social.  Nous sommes plus heureux lorsque nous nous sentons liés à d’autres personnes.  Il est en fait plus agréable de participer à des activités avec d’autres personnes.  Je n’ai qu’à penser à mon assiduité accrue au gym lorsque je participe aux classes de groupe pour être en accord avec cette constatation.

J’ai eu le privilège de prendre quelques années sabbatiques.  Génial, chanceuse, je vous entends dire, sauf que je me suis retrouvée socialement isolée, trouvant très difficile d’être heureuse sans relations nourrissantes (famille, famille élargie, amitiés et autres).  Il est facile pour plusieurs personnes de se créer un réseau social; ce l’est moins pour d’autres.  D’être timide ou  introverti y est pour beaucoup sans doute.  Le fait demeure que de se sentir isolée socialement nous tire tout doucement vers un cercle vicieux de petits malheurs, créant un repli sur soi-même.

Les parcs sont un endroit privilégiés pour briser l’isolement.  Prenez le parc canin d’Outremont que j’ai commencé à fréquenter avec Deacon, mon golden retriever de 6 ans.  Il me fut facile de rencontrer de nombreux gens sympathiques et de m’y faire de bons amis car nous partageons cette même passion, l’amour des chiens.  Aucune étude scientifique ne saurait confirmer mes dires, mais je crois fermement que de partager avec ces gens les mêmes règles que moi en matière de relations avec les animaux et avec la communauté s’avère très important pour mon bien être.  N’est-ce pas vrai que les échanges et la bonne communication avec les amis, la famille, les collègues régulent le stress et favorisent le bien-être et la santé? Je vous invite à venir passer du temps avec moi et Deacon au parc canin afin de vérifier mes dires.  Si j’ai tort, vous aurez tout de même pris l’air frais et aurez eu du plaisir à observer les chiens jouer ensemble.  Croyez-moi, ils ont ce don de nous ramener dans le moment présent!

Ce gym est aussi un endroit hors du commun pour créer des liens.  Mais trop souvent nous y arrivons au pas de course, courbaturée après une longue journée, puisant dans notre réserve d’énergie pour « spinner, faire souffrir nos muscles et ressortir crevés » (!!!).  Si vous êtes un peu comme moi, vous êtes dans votre bulle : conscients des gens autour de vous, souriants ou non à l’un, disant bonjour ou non à l’autre, sans plus.  Mais pourquoi donc ?  Ne partageons-nous pas un même intérêt ? Ne sommes-nous pas côte-à-côte à faire de notre mieux, ou même à se surpasser ?  Alors, pourquoi ne pas engager un peu la conversation avant une classe, pourquoi ne pas se demander notre nom ?

En cette nouvelle année, je nous souhaite de prendre le temps de créer des liens entre nous, faisant de nous de féroces animaux sociaux.

Élaine

Midtown personal trainer Guy Petruzzelli is a professional triathlete and duathlete who brings to the club a wealth of fitness and endurance-based knowledge.  After being hit by a car in 1996, he thought his racing career was over.  But with much determination and drive, he trained himself back into the game. 

Here is a glimpse of what keeps him striving toward the next finish line:

Nicole: How did you get into fitness?

Guy: I started sports at a young age, and I played football and basketball in grammar school. I always stayed active, even in the summer with friends. Actual “fitness” really became critical to me in high school swimming. While swimming for the varsity team, I began to understand what it meant to be fit aside from just swimming.

Once I started working for the park district as a lifeguard on the lake front, it became critical to understand how to do other things besides just swim. I had to run and row as well. During our breaks, we would do push-ups, pull-ups and other basic exercises to stay fit.

While preparing to compete against other lifeguard crews for the Lifeguard Games and the National Lifeguard Championships, I was exposed to a variety of different fitness techniques and experiences. I always loved the idea of pushing harder, going further, and learning more.

Nicole: How has your training paid off?

Guy: In the last three years I’ve been granted a pro card by USA Triathlon and ITU, the International Triathlon Union to compete as a professional. That allows me to participate in higher profile races and gain better sponsorships. It also gives me the opportunity to interact with a higher level of athletes from all over the world. I’m now able to race for the United States in international competitions, which is an unbelievable feeling. I race from February to early November, about 20 races a year.

Nicole: How did you transition from giving swim lessons to working as a trainer?

Guy: Becoming a trainer is new for me but my passion for fitness has just gotten stronger over time.

It started close to home helping family members with illnesses and knowing it could have been curtailed if they would have taken care of themselves. Then I came to Midtown and developed a deeper understanding of health and fitness-related issues. I wanted to be able to take my fitness knowledge and help others.

Now, what excites me about fitness now isn’t as much “How can it help me?” but instead,  ”How can I help other people?” by using my racing experiences and techniques I use to increase fitness through nutrition, exercise, and sleep.

Nicole: We know you are super healthy, but you have to have a vice in there somewhere.  What two foods do you always have at home: one healthy and one not-so-healthy?

Guy: I always have 100% pure Italian almond butter as a healthy snack, and I drink regular Sprite as a treat.

Have a question for Guy?  You can e-mail him at: guy.petruzzelli@midtown.com

And stay tuned for Guy’s Top 5 Reasons to Take Adult Swim Lessons coming soon.

Got questions about strength training?

Midtown Oak Park Personal Trainer Jim Albrecht has your answers.

With 10 years of personal training experience (8 years at Midtown), and as a Resistance Training Specialist (RTS), Jim has a great deal of knowledge to share.

Question: Why is strength training important?

Jim: There is a common misconception that we don’t need to strength train if we participate in a particular sport or are active in general. Muscular imbalances are extremely common in all types of exercisers, and strength training balances out muscle groups resulting in improved functionality. Additionally, strength training can prevent muscle atrophy and the resulting loss of strength and flexibility that occurs as we age.

Question: What is the most common weight training mistake you see?

Jim: Poor posture. I always teach posture before I teach an exercise to ensure that the movement is as safe and effective as possible. Posture begins with a neutral spine in the lower back and extends up into the shoulders, with a strong core in the middle. I encourage my clients to take a break or lower the weight if they start to lose their posture during an exercise, because perfect reps with less weight will lead to greater strength gains.

Question: How would you coach someone who is just starting a weight training program?

Jim: Beginning a structured exercise program is a lifestyle change, regardless of the shape you are in, so taking small steps is key. Many people push themselves a little too hard at the beginning and end up tweaking muscles in their low back, hips, or quads. My job as a trainer is to help my clients understand their current abilities and provide them with an appropriate level of challenge without overdoing it.

Question: How long does it take to make strength gains?

Jim: It depends on how hard are you willing to work out, and how often. Consistency means working all muscle groups at least one time per week. Two is better, with 3-4 days of cardiorespiratory exercise. On their own, men often avoid lower body work (resulting in weak glutes), and women often avoid upper body work (resulting in a weak back, chest, and shoulders). So, I usually do one day of upper body and one day of lower body with my clients, with the expectation that they will come in and work out on their own. That’s why instructing my clients on how to perform the exercises correctly is so important to helping them reach their goals.

Question: How do you make a strength training workout effective?

Jim: Decide what exercise you are going to start with, take your time with the first set, and then tailor your workout according to the way you feel. If the first set goes well, meaning you are performing repetitions as slowly and controlled as possible and feeling strong, you can do another set. A couple sets of really good reps is better than getting through every exercise on your list. Proper strength training takes a certain amount of concentration – my clients tell me that’s why they never get bored!

Question: Why do you like being a personal trainer?

Jim: Personal training is the only job (other than instructing scuba) where I spend one-on-one time with people I normally wouldn’t have the opportunity to know. Exercise is a concept everyone should think about, and honesty and trust are necessary on both sides of the trainer-client relationship. The most important thing I do is teach people how to use posture to correctly perform an exercise, so that they can repeat it on their own. You don’t have to do it “my way,” just safely and effectively, and you will reach your goals.

Thank you, Jim, for sharing your weight training wisdom with us!

If you have a question you would like one of the trainers in the Fitness department to answer, you can post your question as a comment to this post, or e-mail it to me at kristen.schumacher@midtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question.

Let’s hear it!

Do you have a dress or suit you want to fit into this weekend?  Are you sick of that bloated feeling? 

With some easy changes to your every day diet, you can lose those last few stubborn pounds.

Jenny Maloney, Registered Dietitian at Midtown Chicago,  shares her expertise.

Eat Small, Frequent Meals

Instead of two or three large meals, eat smaller portions throughout the day to keep your metabolism working. This will allow you to burn more calories. 

Focus on Portion Control

Try to eat no larger than about a fist-size of each type of food on your plate. 

Choose Natural Fiber

Enjoy fruits, veggies, and whole grains, and avoid sugar and white flour. When presented with a choice in grains, opt for the whole grain version, such as whole wheat bread, brown rice, whole wheat pasta, beans, oatmeal, whole grain cereal, and whole grain crackers.  Fiber takes longer for your body to break down and will keep you satiated until your next meal or snack. 

Cut Out Processed Foods

Not only does processing take out the nutrients from many nutrient-rich foods, they often contain hidden sugar, salt, and fat. Try for all fresh foods instead. 

Limit Your Sodium Intake

Reducing sodium will eliminate bloating.  Sodium is found in most processed foods. Eating fresh fruits and vegetables cuts down on your salt intake.  Salt dehydrates and causes our body to retain water, giving you that bloated feeling.  Drink more water and less diet sodas and coffee, as these drinks dehydrate you. 

By following these nutrition tips, you’ll eat healthier, which can decrease bloating, give you more energy, and hopefully lose that extra water weight gained by eating heavy food and processed food.

When are you getting started?

La nouvelle  année est souvent synonyme de nouvelles résolutions et nous, l’équipe du Midtown, avons le devoir de vous accompagner dans votre succès.  C’est donc avec grand plaisir, en ce début d’année,  que Élaine Taillon se joint à nous en tant que  blogueuse invitée pour échanger avec vous sur plusieurs aspects de la vie, du bien-être et du bonheur. Je lui laisse le soin de se présenter elle-même…

La vie est difficile.  Voilà la première ligne du livre « Le chemin le moins fréquenté » de Scott Peck.  Quatre mots lourds de sens.  Si lourd en fait que plus de vingt-cinq années se sont écoulées avant que je n’en saisisse l’essence.   Et cette essence peut se traduire en d’autres mots : la recherche du bonheur, du bien-être, de la joie de vivre.

C’est avec comme diplôme une vie riche en émotions de toute sorte et une quête personnelle vers le bien-être et le bonheur que je m’adresserai à vous.   Je me joins ainsi à l’équipe de collaborateurs du Midtown suite à l’invitation de François Leduc, directeur général et ce, avec grand plaisir.   En fait, François a eu vent par Kosta que je venais de remporter un concours de mannequin, moi qui avait une très faible estime de moi-même, et dont le poids oscillait depuis la tendre enfance bien au-dessus du poids santé.  En me voyant aujourd’hui mince et plus en forme que jamais, personne n’ose me croire alors que j’affirme avoir pesé un beau 200 livres et dont le seul exercice était de me lever pour changer le poste de télévision !

Ma collaboration ici se veut enrichissante autant pour vous que pour moi.  J’aimerais bien croiser une personne, une seule, qui peut avouer être 100% heureux.  Mes lectures sur le sujet m’amènent à conclure que nous sommes en grande majorité à la recherche de CE bonheur.  Mais ou se cache-t-il vraiment?  En fait, qu’est-ce que le bonheur?  De quoi est-il composé? Est-il le même pour vous que pour moi ?  Quels sont les trucs pour le trouver, le garder?

J’ai demandé à Rémi, jeune homme de 23 ans quelle était sa définition du bonheur : « Je ne sais le définir, mais pourtant je sais le reconnaître lorsqu’il se présente au cours de moments fugaces et éphémères.  Malgré l’attachement et la tristesse, les drames et la solitude, cesser d’espérer le bonheur et apprendre à se réjouir de ce qui est, voilà je crois ce qui rend heureux, ici et maintenant. »

Je vous pose maintenant la question : Quelle est votre définition du bonheur?  Je vous invite donc, chers lecteurs à vous joindre à moi pour échanger sur ce sujet si délicat, si personnel. Un sujet qui est de plus en plus d’actualité!  Vous n’avez qu’à regarder tous les livres et articles écrits sur le sujet; qu’à remarquer tous les efforts mis en avant par les compagnies d’assurance pour éduquer leurs clients sur la santé mentale et physique.  Peut-être qu’en unissant nos vécus, nos perceptions, nos idées, qu’en partageant le résumé de certaines recherches scientifiques, nous pourrons définir chacun pour soi ce qu’est le bonheur.  N’oubliez pas:  You have to name it to claim it!!!

Au plaisir d’interagir avec vous !  Et je vous invite à venir me lire !

Elaine Taillon

The stress of the holiday season is over, and now is the perfect time to relax and unwind.

One of our club’s hidden gems is our spa, where you can improve circulation, ease muscle tension, reduce the chance of injury, and experience a faster post-workout recovery.

The Spa at Midtown offers seven different massage experiences. Massage has myriad health and fitness performance benefits.

If you’re trying massage for the first time, our relaxing Swedish Massage will reduce muscle tension and stress. Need something a little stronger? A Deep Tissue Massage promotes improved circulation, faster post-workout recovery, increased flexibility, and deep relaxation.

Has tennis put a strain on your body? Treat yourself to a Sports Massage, ideal for athletes of all levels and sports. And if you have a baby on the way, pamper yourself before the bundle of joy arrives with a Prenatal Massage.

A Reflexology session is an ideal way to ease the pain of achy, tired feet at the end of a long day.  And a Hot Stone Massage promotes deep tissue and muscle relaxation, releases toxins, and relieves pain. 

And with Valentine’s Day coming up, look no further than our Couple’s Massage as a great way to relax and bond with your significant other. 

Are facials more your thing?

Forget the cucumber slices. The Spa at Midtown offers four outstanding facials.

The Signature Facial is designed to target your individual needs while restoring vitality to the skin. By utilizing exfoliation, detoxification and nourishment, you will see immediate results.

The Purifying Facial is ideal for treating oily, acne-prone skin.

 The Mini Facial is the perfect introduction to facials if you’ve not yet had one. 

The Marine Peel will brighten, smooth, and firm your skin with a gentle blend of Glycolic Acid, Lactic Acid, and Marine minerals to stimulate the skin’s natural renewal process.

We also offer full-body treatments, so you can pamper yourself from head to toe.

Does sitting at your desk all day tense up your muscles? Try our Stress-Reliever Body Treatment.  Are you looking for irresistibly soft skin? Pamper yourself with our Body Exfoliation Treatment. Have you ever considered a body wrap? Try our Aromatherapy Massage and Body Wrap, perfect to detoxify the body and shed excess water weight. It’s your body-treat it right!

We also offer waxing services, including brow arch and tweezing, lip, chin, leg, bikini, and underarm waxing. Leave the gym ready to hit the town!

What’s your favorite Spa at Midtown service?