Have you found it difficult to balance a healthy diet with increased exercise or training?

Midtown Chicago’s Registered Dietitian, Jenny Maloney, is back to tell you how.

Spring is training season for many members. If you have a marathon, triathlon, 5K, or other athletic competition on the calendar, you’re likely exercising more and getting hungrier as well.

There is a fine line between fueling for your exercise or sport and overeating, which can result in weight gain despite an increased caloric burn.

The tendency after a hard workout is to eat twice as much as you normally would, and this can get you into trouble, so ensure that you are eating an overall healthy and balanced diet.  Are you consuming enough fruits and vegetables? Are you choosing whole grain versions of foods and lean protein?

Once you are eating a variety of healthy foods, then you can start to think about fueling for exercise.  Instead of eating two desserts after a hard workout, add an extra serving of fruit, vegetables, or protein, or add an extra healthy snack. For example, if your dinner is a chicken stir fry, add another ½ cup of brown rice and an extra ounce of chicken. If you are still hungry after dinner, you can always have a snack.

Make sure to eat before and after exercise so you are not starving when you are done. During the off-season or taper periods, cut down your portions but continue to eat healthfully. When you are in training or exercising more, you can eat more but make sure the food is still healthy.

What race(s) are you training for this spring?

At our club, we think of tennis as an indoor game, but in reality, most tennis matches are played outside. The question of how to transition to outdoor tennis comes up every year. I talked to Eric Nelson, Adult Tennis Coordinator, about how to adjust to wind, sun, and other distractions of outdoor tennis.

Spring has arrived and the great outdoors is waiting to welcome you with blue skies, swirling winds, and honking horns. How are you supposed to adjust to all of those obstacles?

I’m not going to lie to you; it’s going to be ugly the first few times you step outdoors.  The sky will swallow every high ball.  The winds will make the ball dance like Baryshnikov.  Just remember that your opponent is playing in exactly the same conditions, so don’t panic. Patience and practice will help you overcome your fears and hesitations.

Here are a few tips to handle the elements while playing outdoor tennis:

• When the sky is clear and there’s not a cloud in sight, your overheads and serve tosses will seem to hang up there forever.  Be patient and let the overhead bounce if needed to gain the depth perspective.  Make sure to practice your serve more than usual just to get your serve toss timing correct.  Use these techniques especially if you are also looking into the sun.
• When the wind kicks up and blows as it can in Kansas, proper foot work is key.  Be on your toes and prepared to make adjustments for every ball.  Remember that when you are with the wind, the ball will land shorter in your court and carry farther off your strings.  I recommend coming in and attacking more in this situation. When you are facing a stiff headwind, be ready to move back for deeper balls and play some defense. Don’t be afraid of hitting more aggressively here; the wind will be your friend.
• Remember that your opponent is probably having the same issues you are.  Think about what you don’t want him or her to do to you, and then do it to your opponent first. If your opponent is facing the sun, lob more.  When the wind is blowing, a slower-hit ball will be affected more and move in some strange, unexpected ways. Watch for signs that your opponent is confused or hesitating and use those situations against him or her.
• Lastly,the walls of an indoor court serve as a visual boundary that you don’t have outside. When you are outside, the court may look a bit smaller due to the perspective view through the fences. We  know this isn’t the case and that the court is exactly the same size in both places.  Don’t let your eyes fool you into changing your swing and spin.  Trust your shots and swing away.

Be patient and aware at all times of any changes in the elements. If you make better adjustments than your opponent, you have a great chance of taking the “W” in the end.

As the obesity epidemic grows in scope, so too does the “blame game.” Lack of exercise, over-consumption of food, sedentary work environments, lifestyle choices, biological predispositions, genes…the list of possible culprits for America’s fatness goes on.

Fast food is a common target. Earlier this month, an advocacy group launched a campaign petitioning 26 hospitals across the country to remove a major fast food restaurant from their cafeterias with the aim of sending a “better message” to consumers.

Some of the reasoning behind the group’s initiative comes from a 2006 study published in the journal Pediatrics that concluded that allowing fast food centers to operate in hospitals not only affects guests’ consumption of fast food on the day of their visit, but also unintentionally boosts the perception of the “healthfulness” of fast food in general. Here’s more research that supports the initiative:

• The prevalence of obesity-related diseases has risen sharply over the past thirty years, and the number of fast food restaurants in America has more than doubled over the same period (The National Bureau of Economic Research).
• Studies have shown that “consumption of fast food among children in the US seems to have an adverse effect on dietary quality in ways that plausibly could increase risk for obesity.”
• Studies have shown that increased proximity to fast food restaurants is linked to an increase in obesity.

Courtesy of wagnerfpa.wordpress.com.

So being near to fast food increases the likelihood of obesity, but will removing fast food from hospitals (and other institutions and neighborhoods) help solve the problem?

Consider this:

• The New York Times recently reported that studies have shown that “there is no relationship between the type of food being sold in a neighborhood and obesity among its children and adolescents.”
• Restrictive “diets” and the “diet mentality” in general do not lead to long-term effective weight-loss. What does work, according to a recent study by the American Journal of Preventative Medicine, is eating less fat, exercising more, using prescription weight loss medications, or participating in commercial weight loss programs.
• Calling for removal of fast food from hospitals sends the message that fast food restaurants are “bad” and can be blamed for obesity, lessening personal responsibility for our own health.

Blaming fast food restaurants for obesity can place us on a slippery slope.  Should we remove buses from our streets to force people to choose the less convenient, but “healthier” walking or biking options?  After all, sitting for long periods of time is correlated with obesity, and most adults do not get the recommended level of exercise.

Similarly, while we should limit consumption of fast food, we can’t eliminate it from the American diet as long as there is a demand for convenient, inexpensive, and (arguably) tasty food.  We need to improve health through education and develop incentives that encourage healthy lifestyle decisions, proper nutrition, and exercise.

Perhaps a partnership between hospitals and Weight Watchers (or other proven commercial weight loss programs), or the establishment of walking groups or active events within hospital walls, could promote lasting change.

We won’t make any progress in the fight against obesity by playing the blame game at the expense of taking responsibility for our health into our own hands.

Courtesy of www.topnews.in.

What do you think? Will restricting fast food lead to a decrease in obesity? How can we as individuals, families, and institutions promote a healthier America?

As a front desk associate and avid tennis player I knew the basics of Tennis in No Time, our 3-week program that teachers beginners how to play tennis. Over 100,000 people have participated throughout all of our clubs since the program began in 1970, which explains why so many of the Midtown tennis players I meet have come through the program.

Just last month all associates were invited on court to experience a TNT class. It was fun to share our love of tennis with the all associates. It was also great to hear the comments about how tired they were and what a good workout they were getting!

Gone are the days of using a single tennis ball to teach students the game. TNT uses five kinds of balls – foam, red felt, orange transition, green dot and yellow balls, and all of them are regulation. The court is also shortened in the beginning before transitioning back to a full court.

The best part about TNT is that not only do you learn to play tennis, but you also meet lots of new friends. Apart from the 6 sessions there is an orientation, a Cardio Tennis Party,  a mixer on the first and third Fridays of the program, and supervised hitting practice, all within three weeks. The majority of people who take TNT continue on to play in leagues and team tennis within a year. Many people who take TNT together are still playing together 1-to-2 years later. One of our associates, Susan, started in TNT and developed a friendship there which has led to a 9-year fixed partnership.

Our pros will teach you all the basics, including the serve, forehand, backhand and net play for singles and doubles. They are energetic and full of enthusiasm ensuring a fun time for all. If you’re not a member and take TNT, you will have access to all the club facilities, and most importantly the free practice lanes.

Check out the TNT page on our website or stop by the front desk for more information on class times and the registration form.

If you want to learn to play tennis, meet new friends and have a great time TNT is for you! Classes start May 5.

Courtesy of eatright.org.

March is National Nutrition Month, and this year, the Academy of Nutrition and Dietetics is urging Americans to “Get Your Plate In Shape.” With the help of the “My Plate” model, which replaced the Food Pyramid in June 2011, the experts are giving us a reminder of the healthy nutrition goals we have heard before:

• Make half your plate fruits and vegetables
• Make at least half of your grains whole grains
• Switch to fat-free or low-fat dairy
• Vary your protein choices
• Cut back on sodium and empty calories from solid fats and added sugars
• Eat less
• Exercise more

Before indulging in the food and spirits of St. Patrick’s Day, we hope you’ll join Tiffany and Melissa for our Intro to BODYPUMP™ class this Saturday from 10-11am.

This fun barbell class is choreographed to music and strengthens and tones your body through low weight loads and high repetitions. This method is called THE REP EFFECT™.

I few weeks ago, I tried a class led by Mandy for the first time. I was a little intimidated by the others in the class who all knew what they were doing. But with clear instruction and the will to achieve I made it through. The music played made the time pass quickly, and I learned that the music played in class changes every three months to keep the class new and fresh.

A newbie’s mistake: I made the classic error of picking up weights that we were too heavy for the repetitions planned. I didn’t want to be the one with the 5 pound weights. I was quickly advised that it was okay to add or subtract weights as needed to ensure that my form was okay. The pins that hold the weights on the bars are easy to maneuver and I was quickly back on track with the rest of the group. At one point in time I dropped all the extra weights and just used the bar.

What I liked about the class: I was able to adjust the workout to suit my abilities. I had the option to increase or decrease intensity throughout the class. When the class was over, I had a definite sense of accomplishment and knew that I had just experienced one of the hardest workouts I’ve ever enjoyed in a group ex class.

Intro to BODYPUMP™ takes place this Saturday, March 17^th at 10:00am. Bring a guest and receive a free St.Patrick’s Day gift!

For more information, check out our Facebook Events Page.

Will you be joining me?

If you enjoyed the Turkey-Busting Boot Camp to work off those Thanksgiving indulgences, then make sure you sign up for the Just for the Heart of It Boot Camp taking place at 9am on Saturday, February 18^th.

Guaranteed to get your heart pumping and the blood flowing, this Boot Camp in honor of National Heart Month will benefit the American Stroke Foundation. Your $5.00 donation will help the foundation empower stroke survivors and their families to overcome ongoing challenges of life after stroke and rejuvenate their lives.

The format will include four stations run by our honorary drill sergeants for the day! Stations will include:

• Kickboxing with Leslie in the Group Ex room
• Cycle/Run with Nancy
• Speed and Agility with Slayton and Wayne
• Cardio Tennis with Nick and Josh

Event Times:

9:15-9:30am

9:35-9:50am

9:55-10:10am

10:15-10:30am

10:35-10:50am (All Stretch)

Be sure to check out the O’Aces Café after the Boot Camp for a post-workout special to reward yourself (healthfully, of course!) for all your hard work!

So, even though this winter hasn’t been too cold, this camp will still be a fun way to work off those winter blues!

Members and guests are welcome to sign up at the front desk or call 913-491-4116.

Will we see you on Saturday?

Front desk associate Shari Hockenbery is a tennis player. Tennis runs in Shari’s blood.  She’s taught at John Newcombe tennis camps and more recently on a USTA team that competed at Nationals.

But there is more to Shari than tennis.

Shari has become an avid runner.

I recently sat down with Shari to learn what inspired her move off the courts and onto the pavement.

Marichi: Why did you take up running?

Shari: Running is therapy for my soul, my alone time, my break from reality. It’s also great endurance training for tennis. I also have a weight-training class with personal trainer Dylan and the girls, which is great for leg and core strength. It’s a win-win for heart health, physical health, and overall conditioning too.

Yes, I’m a better tennis player because of all the cross-training. But you know what? Running is great for emotional health, too.

Marichi: How are the two sports different for you?

Shari: Unlike tennis, which is a roller coaster of joy and frustration, there is no “loser” in running. Life for me right now is like the 16th mile of the New York City Marathon (my favorite race of all time): one mile straight uphill on the Queensboro Bridge! Since the year 2000, I’ve run three full marathons, 14 half-marathons, and countless shorter races. Not one time, in any of those races, did running ever fail to lift my spirits.

Marichi: Which particular race has been your most memorable so far?

Shari: I doubt that any race can beat the perfection of the NYC Marathon for me. I ran it surrounded by some of my best friends, on my 50th birthday, celebrating my 20th wedding anniversary, and both my boys were there to watch the race and hug me at the finish. Some things you just can’t top!

Marichi: What’s next for you?

Shari: I’m looking forward to another year of running. The Ragnar Relay in Key West is this weekend, and the Lincoln Marathon in May. I keep hoping that I’ll get to the top of that uphill climb and not only be a better athlete but also a better person, too.

Thanks, Shari! Good luck this weekend.

New to exercise? A seasoned fitness enthusiast? The new year is almost upon us, and there are plenty of ways your Midtown membership can contribute to a revitalized  fitness routine.

New Equipment

Our fitness floor has recently received FreeMotion weights, specifically their  top-of-the-line product,“The  Epic.” The club now has 20 Keiser Bikes (for cycling classes) in the Cycle Studio, and a new Techno Gym in the function room. If you haven’t checked out this state-of-the-art equipment,  please contact one of our personal trainers. They would be happy to take you through an orientation.

New Classes

For the group ex enthusiast, why not try something new? In addition to Yoga, Body Pump, and Zumba, we have Total Body Conditioning, Step, Cardio & Strength Conditioning, mat Pilates and Kickboxing. We have also introduced a Boot Camp in response to our members who enjoyed our “one off”  group ex bootcamp over Thanksgiving.     

Boot Camp takes places on Thursday nights at 5:30pm and Saturday mornings at 8:00am in the Group Ex room.  You can expect a high-intensity, total-body workout.  Most of the class will be without weights, using your body for pushups, lunges, squats, plyometrics and core work.  We’d love to see you there. The more the merrier! 

Crossing over from tennis to fitness? Slayton offers a tennis fitness class that combines the challenges of TRX and the tennis-specific footwork. This class not only improves your core strength, but also looks at balance and weight transference to help court mobility.

“New to You” Classes

Want to add some time in our pool? If you don’t like lane swimming how about trying our Aqua Fit class on Wednesday nights? You can bring the kids to the pool during family swim times on Fridays and Sundays. Our heated pool will be just the place to escape our winters and remind us of the summer that is coming.

Are you a fitness person wanting to try tennis? We have a cardio tennis class just for you. Jump Start Cardio is an intro-level tennis cardio class to get you moving to music on the tennis court! Once you start, you will be hooked and ready for either Cardio Tennis or Game Building Cardio Tennis. Both are set to music. Cardio Tennis uses transition balls and Game Building will use yellow balls. Did you know an average female will burn 400 – 600 calories per hour and a male 600 – 800 calories per hour? These are both great workouts!

The New Year is a time when many of us make resolutions about our overall fitness and wellbeing but, let’s face it, often times these fall by the wayside by the end of January! Trying something new is a good way to maintain the interest and keep going with your resolutions!

Please try one of our new classes and Happy New Year!

The holiday season can be a time of great joy, but also of great stress. There are gifts to buy, parties to attend, and a general sense of busyness permeates our lives.

Yoga is a great form of exercise for stress relief, a way to center ourselves, and to become more mindful of the true meaning of the holidays celebrated this time of year.

Marlene, yoga instructor at Midtown Overland Park, recommends the following five yoga poses for stress relief:

1. Triangle

Feet: a wide stance and parallel, right foot should be at 90 degrees and left foot slightly facing in.

Arms: place your right hand on your shin or if you can all the way to the floor and extend your left arm up bringing your arms to a “T” shape.

Breath: Take 5 deep breaths. Come up slowly and repeat on the other side. To finish bring your feet parallel.

2. Side Angle

Feet: face your right foot out and face your left foot in. Bend your right knee until it is just over your right ankle. Check to see if your right thigh is parallel to the floor.

Arms: Place your right arm down by your ankle, and reach your left arm by your left ear to create a long line of energy from your left heel through to your left fingers.

Breath: take 5 breaths, come up slowly and repeat on the left side.

3. Half Moon

Feet:with your right foot turned toward the right, bend your right knee and place your right hand in front of your right pinky toe. Lift your left leg and extend both legs.

Arms: lift your left arm up bringing them to a “T” shape.

Core: engage your core and legs. Energy should flow from the center to your fingers and toes.

Breath: 5 breaths and come up slowly and repeat on the left side.

4. Tree

Feet: lift your left foot to your right ankle, knee or inner thigh.

Arms: start with your palms together near your heart. Once you are steady, lift them above your head.

Core: engage your core and lengthen from your fingers down through your tail bone.

Breath: 5 breaths and repeat on the other side

5. Head of the Knee

Feet: sit on the floor with your legs extended. Bend your right knee into your left thigh.

Arms: inhale and extend your arms up, exhale and fold forward keeping your hips grounded.

Breath: take 5 breaths and inhale as you come up. Repeat on the left side.

What’s your favorite stress-busting yoga pose?