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?

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?

Member blogger Tegan Zimmerman shares her 2011 experience with our patented Tennis in No Time (TNT) program.

When you hear the word “tennis,” what comes to mind?
Serena Williams? Roger Federer? Many women might think of Rafael Nadal and his famous abs. For me, tennis was a sport that I enjoyed in the past and always wanted to get back into but didn’t know how.

My return to the game started with a “Tennis in No Time” poster in the Cycle Room. The words on the poster spoke directly to me, “Designed to turn beginners into tennis players in just three weeks.” This was the perfect opportunity to revitalize my tennis skills and pick up some new ones. The price was also unbeatable. Armed with ambition and a new pair of tennis shoes, I enrolled in the program.

I was placed in a group with eight people of various ages and skill sets. Everyone seemed nervous but excited. No one wanted to be that player that sends the ball skyrocketing into space. That first day, everyone had his or her fair share of space balls, but the instructors and the atmosphere of TNT fostered learning, fun, growth and development.

Each session was structured with warm-ups, drills, and exercises designed to prepare me for the next level. We used various types of tennis balls to help us master skills. As weeks progressed, I could see a noticeable change in every group member. From game play to serving and drills, I could feel my skills progress after each session. Along with this improvement, the group environment was rewarding, fun, and individualized. I never felt like my progression was lost among the group.

TNT parties and mixers were even included in the program.

As a TNT graduate and a now avid tennis player, I can say that enrolling in the program was the best decision I made to get back into tennis and sharpen my game. By the end of TNT, the nervousness my teammates and I felt on day one became something to joke about after a successful day on the court. I still continue to play with my fellow TNTers and have gained friendships along with tennis skills through the program. No matter what your tennis history or lack thereof, the TNT program will make you a player. It worked for me and it will work for you.

TNT sessions will begin on May 5 and June 2 with weekday, weekend, and both day and evening classes. The cost is $65 for members and $115 for non members. For more info, please contact Mike Gilligan at mike.gilligan@midtown.com or call 847.991.4646. Complete schedule info and registration forms can be found here. Select our “Palatine” club once you get there!

Hope to see you on the courts soon!

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

Have you noticed the robot-like apparati located in our personal training area?  They are Power Plate machines, a vibration training tool developed by Dutch Olympic Trainer Guus van der Meer in 1999 first for elite athletes and then for people of all fitness levels.

Vibration training (or acceleration training) was first used by Soviet cosmonauts in the 1960s to counteract the bone and muscle degeneration caused by zero gravity. Acceleration training is credited with helping the cosmonauts stay in space for over 400 days, more than three times as long as their American counterparts.

Power Plate vibrates up and down to improve muscle tone and left to right and front to back to aid in balance and coordination. The platform vibrates as many as 50 times a second. This causes the muscles to contract from 25 to 50 times per second, which provides you with a full-body workout, in less than 30 minutes.

When you include Power Plate training in your workout you will see the following improvements:

Increased Strength
Improves muscles tone, builds explosive power and endurance. Endurance athletes say that they have a greater VO2 max (or efficiency in using oxygen) after using the Power Plate.

More Flexibility
Increases range of motion, coordination, balance and stability.

Better Circulation
Improves and increases blood flow to strengthen the cardiovascular system.

Weight Loss
Reduces body fat and enhances metabolism.

 Cellulite Reduction
Diminishes the appearance of cellulite.

Bone Density
Increases bone mineral density and prevents bone loss related to aging.

Alleviates Pain
Promotes faster recovery of damaged muscles and tendons, decreases pain and improves joint function. Athletes claim that they heal 30% quicker from their workouts when they use Power Plate.

According to Bryan Grom, M3 trainer at Midtown, “Research has shown that high frequency, low amplitude whole-body vibration is safe and beneficial. I can’t wait to integrate it with my training!”

We’ve had Power Plate at the club since January, but if you haven’t yet given it a try, contact Neil for a demo at 847.991.4646 or neil.wywialowski@midtown.com.

Have you tried Power Plate? What do you think of it?

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?

What’s new at Midtown in 2012? Club Manager Kat Gerdts talks about what we have planned for you and how you can make next year your best yet.

January is always a good time to review and reaffirm goals.

At Midtown, our goal is a renewed focus on your experiences. Whether you’re here for fitness, socializing, nutrition, tennis, skiing, networking, spa indulgences, or any combination of these, our goal is to ensure you’re able to enjoy your time at the club while meeting your own goals for the new year.

So what’s new in 2012?

Group Core – An intense core crunching group exercise class. Watch for the BTS launch later in January.

Power Plate machines -  They provide a full-body workout in less than 30 minutes using vibration technology and all 5 elements of fitness: stretching, balance, core conditioning, strength training, and massage.

Yamuna Body Rolling -  Returns to our Pilates studio on January 7th. This class fills up quick, so make your reservations early!

Healthy Eating Class -On January 11th, join our friend in food, George Economos, from Whole Foods Market to help combat some of those less-than-nutritious holiday choices. Combine his tips with our Lose 5 Pounds in 5 Weeks program also beginning in January and no one will ever know about those pesky holiday pounds. We won’t tell.

The Pro Shop- From the latest shoes to support your feet (sore from all the holiday running), to foam rollers and Yamuna balls to bring a little Midtown home with you, we’ve got all your fitness needs covered. Or, test the latest tennis racquet to see if it will help your game. And while you are there, ask about Midtown’s new Lowest Price Guarantee!

Super Team Tennis -  Kicks off on January 13th. The kids can get involved in Junior Super Team Tennis at the end of the month.

Powernet –  Midtown’s Private Networking Club returns on January 25th. This is a great way to build your business connections.

M Cafe –  Join us on Friday, January 27th,  as we sample our new seasonal wines and delicious hors d’oeuvres.

Ski Clinic - Work on your cross country skiing technique at our clinic on January 28th, just in case it ever snows.

January’s Spa Specials -If all this activity takes a toll on you, indulge in a spa treatment. In January, we’re featuring our GM Collin Hydrolifting + facial or Fire & Ice Massage, which combines hot stone and therapeutic techniques for the ultimate stress reduction.

Treat your cold, dry skin to a professional analysis, then experience a Renewal Peel and our new take-home Mask. Instant moisture – what a relief! Secure your seat at the front desk for this limited, exclusive demonstration seminar.

January is another busy month, and we’re looking forward to helping you enjoy it as much as we plan to. 

Happy New Year!

Take a trip outside the warmth of the club and you’ll notice a few interesting things.

You’ve no doubt noticed that certain summer “friends” have left for the winter. Each fall, Knupper’s Nursery and Landscaping of Palatine removes our palm trees and stores them for us in their greenhouse. Each spring, Knupper’s replants our palms. We will miss the palms of summer, and look forward to seeing them again next spring!

Next stop: The parking lot.

Question: What measures 6.5” x 12,” has room for 6-to-8 characters, and allows folks to express themselves?

Vanity license plates, of course. And our parking lot has them in droves.

Personalized license plates can say a lot about you. You could choose one that reflects your favorite sports team. For example if you are a Bears Fan, you could select one that says BRS FAN. If you like to work out (of course you do!), you could get one that says WRKOUT GAL. If you select a plate that has already been taken, just add a number to the plate to make it dif  rent!

Here are just a few of the license plates we found in the Midtown parking lot:
PNO GRGO, PSU FAN, CHX ROOL, I STAY FIT, SPY GAME, ACHOOU2, THUTRUK, SUN LVR, LSNHAN, PLANT 7, C DEB GO, LIL DOC 9, DALAP 1, PLAY TNS, POFFY 2, ROMAN 48, SLS RGR 8, LES MC 1, TRVL ON3, CITOG 1, SYATT, HPY CMPR, KEEP HER, CUB 31, FRITZ 88, LPSHN 16, BZZZZ, IS WAS I, WKEND, AMA JOZ, IRITALN, RTBTCB1, SUN LVR 5, DOEN GR 8, TEAM, MAC FEE, IT PAI 4, SWUSH 23, OHGEE1, AKA JOZ, SPIKE EM, JANDY 88, CU IN CO, MEOOW, I BIKE 15.

Is one of them your plate? What does it mean? Please share your story with us!

Can you guess which Midtown associates the cars with the license plates CHIX ROOL and PNO GRGO belong to? Leave your guess as a comment on this blog post. We’ll randomly choose 5 members who have submitted correct answers to receive a $5 café coupon!

M2 Personal Trainer Adrian Fleisher has been involved in the fitness, wellness, and coaching industries for approximately 20 years. He holds a Bachelor’s Degree in Science Education from the University of Wisconsin at Whitewater, and a Master’s Degree in Exercise Science from Austin Peay State University. He also holds a Master’s in Business Administration from Lake Forest Graduate School of Business.

Adrian is certified through the National Strength and Conditioning Association. He has extensive experience working with elite level athletes, but enjoys working with all types of clients.

Adrian is answering your fitness questions today.

I have been working out for a while, and have begun to see a drop off in progress. What is up with this?

Adrian: Most individuals enter into a program with the best intentions. They work out with great regularity. Usually, these individuals are rewarded for their efforts with some physiological changes. More muscle, greater strength, better endurance. Also, their clothes fit better, they sleep better, and they experience greater energy.

BUT, then the dreaded workout plateau hits. When I meet with a client who is experiencing this, it usually takes just a few questions to get to the cause.

Most clients are victims of their own habits. They come to the club, get on the same piece of cardio equipment, hit the same “quick start” button, and do the same level, every single time. To the human body, this is like eating oatmeal for breakfast, lunch AND dinner, every single day.

You get the point.

The human body (or in our parlance, the “human organism”) is absolutely awesome at adapting to the stressors placed upon it. Weights, cardiovascular training, balance training, stretching, etc. are all examples of stressors. The human organism is also incredibly efficient at adapting just enough to these stressors.

To sidestep the plateau, you need to be proactive in implementing variety into your workouts. Go ahead, push that “random” button. Possibly hop on a different piece of cardiovascular equipment. Seek out one of our qualified personal trainers for guidance on one of our group programs. When you change the stressors you place upon your body, your body will thank you by changing!

I am most interested in losing a few pounds. How do I go about losing weight?

Adrian: Fat stored in the body serves a number of purposes; one specifically is fuel for the body to function. Believe me when I state that there are many ways to go about losing weight. Some of these methods are very, very aggressive, and as a result are not recommended. When entering into a weight loss program, remember that you are attempting to take caloric money out of the body’s energy account.

Your body will fight you a bit in this process. This is exactly why prudent weight loss strategies include a three-pronged approach. Through utilizing proper nutrition, cardiovascular training, and strength training, you will gain the best results.

Each element within the strategy is equally important:

• A Healthy Eating Plan controls the caloric intake and ensures that the body has the proper nutrients it needs for physical and mental activity.
• Cardiovascular Training strengthens the heart and lungs, builds endurance, and increases blood flow to your calorie- burning muscles.
• Strength Training builds the lean muscle tissue, which is the body’s fat-burning engine.

I tend to keep the nutritional process very simple with my clients.

Food fulfills a very utilitarian need to fuel the body, and also provides a fundamental experienced through the eating process. Eating a meal is social as well as physical. It brings families together, allows for business deals to be (excuse the pun) hashed out, and satiates the physiological and psychological need to eat.

Far too often, clients are trapped in the weighing, measuring, and stressing over the numeric component of food. Personally, I believe this takes away from the fundamental joy of food. Make no mistake about it, a person needs to have the basic understanding of portion size, and how that plays into well balanced eating decisions.

Further blog posts will elaborate further regarding each of the above. Midtown also has a great educational program regarding nutrition. Please see Neil Wywialowski, our Fitness Director and he will be happy to point you in the right direction.

Thanks, Adrian.

Do you have a question for Adrian or another personal trainer? Share it with us in the Comments section and we’ll answer it for you in a future post.

Thanksgiving is a time to count our blessings. Its origin is traced to 1621 when the Pilgrims and Native Americans celebrated a three-day-long feast in Plymouth, Massachusetts. Following this Thanksgiving observance, folks began the Thanksgiving tradition of holding feasts after a good harvest.

At Midtown, we believe that breaking bread with family and friends is important, either before or after a good workout!

So, the last week of November includes a bunch of great fitness options for you.

Club Hours

Thursday, November 24th
6:00am-2:00pm
Kidtown
7:45-12:00pm

The week begins with special programming for the kids who are out of school on Monday through Wednesday: November 21, 22, and 23.

Gym Jam for Kids Ages 3-5
10:15-11:00am
Activities include parachute games, juggling scarves, balloons, races, scooters, musical instruments, sports, and the Sportwall. Dress the little ones in shorts, t-shirts and non–marking gym shoes.

Surf-n-Turf for Kids Ages 6 and Up
10:00am-12:00pm
The kids will participate in fun activities on the basketball court followed by a swim. Drop off and pick up will be in Kidtown. Showers available with parental supervision. No charge for Family Member and Parent/Child members. Call Kidtown to register or for more information, please contact Rea at rea.kulick@midtown.com. Dress your child in a bathing suit, shorts, t-shirt, and non-marking gym shoes.

On Thanksgiving Day, we will host our annual

Move for Food Fundraiser

8:00-11:30am

Bring a non-perishable food item and support “Journeys from Pads to Hope,” which serves individuals who are homeless or at risk of becoming homeless. Non-member friends are invited. Kidtown will open at 7:45am.

During this time, there will be a special Group Exercise schedule, which will include many of your favorite classes. In addition, we will debut RIPPED and Group Core, two new and exciting additions to our schedule. Be one of the first to try these programs! Please contact Stacey at stacey.nowak@midtown.com for more information.

Sore from your Turkey Day workout? We have a special Thanksgiving treat for you.

We will have a Massage Therapist available from 9:00am—12noon, on Thanksgiving Day, so book your appointment today.

Black Friday takes a lot of energy out of everyone, so rejuvenate yourself and burn some calories too with our 75-Minute Cycle Class on Saturday, November 26, from 7:45-9:00am.

Kids ages 7-13 need time to play as well, so bring them to our Kids Yoga class on Saturday, November 26, from 2:00-2:45pm.

Junior Fitness follows on both Saturday and Sunday from 3:00-4:00pm and both days wrap up with Family Swim from 4:00-6:00pm. So, get everyone in the pool for some much-needed stress relief!

As the holidays approach, we become consumed with getting gifts for everyone on our list.

Remember to give yourself the best gift of all: the gift of lifelong fitness.

Midtown has made this easy. Purchase six one-hour personal training sessions by November 28, 2011. Use each of them by January 8, 2012 and receive a complimentary one-hour personal training session. Please contact Neil at neil.wywialowski@midtown.com for more information.

Best wishes for a happy and healthy Thanksgiving Holiday from your friends at Midtown Athletic Club.

How are you staying fit this holiday weekend?