Tag: tennis

Questions for the trainers have been pouring in lately, and this month, Steve Lopes takes on a few of them.

An ex-Marine, Steve once competed on a national level for the Caribbean island of St. Kitts as a Power Lifter and Bodybuilder. He moved to Rochester in 2003, and became a full-time Personal Trainer. With the club since 2006, “Sergeant” Steve teaches two early-morning Boot Camp classes per week and runs S.E.A.L. Training with Bruce Hedlund.

His favorite part of his job is the significant role and impact he has in his clients’ lives.

Reader Question: I made a New Year’s resolution to finally lose about 30 pounds. I started the year off by going to the club almost every day. I’m already slacking off. How do I stay motivated?

Steve: This is very common because people tend to set expectations a little high when making goals. In order to prevent the loss of motivation, you should set realistic expectations. For example: if you have never done cardio and decide that you are going to do a half hour of cardio every day, if you miss a day or two you might thing,  “Well, I’ve already failed at my goal so why bother?”  

A better goal in this case would be 3 days a week for 15-20mins. Once you add this short duration to your current workout, it may have the opposite effect, for example “Well, I’m already here, and it doesn’t feel so bad, I can do more.” 

Reader Question: What’s the best group exercise class to take to improve the overall look of my body? I am a slender woman in my 50s, but I want to tone up as much as Mother Nature will allow. The schedule can be a bit overwhelming.

Steve: There are some factors to consider here. First, what type of exercise do you do regularly? Do you play tennis? Do resistance training? Cardio only? Only classes? All of the above?  For example, if you only play tennis, then a Group Power class might be a good investment of your time, because of the amount of stress on your joints from the sometimes explosive movement and unpredictable ball direction.

As a woman in your 50s, you are going to need your connective tissue (tendons and ligaments) to be strong and you’ll need to maintain a certain amount of muscle mass to protect your joints. If you do resistance training and yoga, then a spinning class, step class, zumba, and a core class could be good choices, so that you can build your cardio and core strength to help compliment and support your overall fitness level.

And if you are a tennis player who does yoga, does cardio and resistance training, and you just want to take an additional class, then a bootcamp class could be the way to go because it will tie it all together.

Reader Question: I’ve seen other members moving very fast on the elliptical machines and the Arc Trainers, but I tend to increase my resistance and take it slower. Which is better if my goal is to stay in shape (and not get in shape)?

Variety is key.  Challenge yourself with intensity and time. Use higher resistance for longer and shorter durations. If you want to move fast, try and be aware of when your body is moving because you are moving it versus when you have built up so much momentum that your body is just going through the motions.  Use lower resistance with a slow movement and total focus on muscle contraction through the whole cycle of movement.

Have you ever tried to use the elliptical at a medium incline of around 6 and a resistance of 5 or 6 and tried to not use any momentum and total muscle focus? It’s pretty challenging. I would also recommend using more than one machine during a cardio workout; it will be more interesting and effective in challenging your body’s ability to adapt to different types of cardiovascular requirements.

Also, don’t be afraid of getting off the machine and spicing up a 30-minute bike or elliptical session with 1 minute of jumping rope for every 5 minutes on the machine.

Reader Question: Is tennis a good workout? My doubles partner says yes, but I don’t have the same feeling after a match that I do after a good run on the treadmill.

It really depends on the person and his/her athletic ability. If you have good hand/eye coordination, are light on your feet, and can move quickly while having good ball placement/judgement, then it may feel like less work for you.

If you want to try and increase your workout on the court, try running on the treadmill before your match for whatever may be a challenge to you (time or distance), and when you get on the court, keep moving. Don’t stand still. Bounce around a little and keep in constant motion. Not only will this increase your readiness and increase the amount of exercise you are getting, it may also rattle your opponents.

Reader Question: What do personal trainers eat for breakfast?

Well, we are people too, so we eat a variety of things. Cereal, oatmeal, fruits, sandwiches, eggs, protein shakes, bagels w/ peanut butter and/or cream cheese, and yogurt with nuts. The list is long.

Depending on our day ahead, food allergies, time between appointments, and personal goals, we believe in setting  the proper examples while also enjoying some treats from time to time. Two of my early morning favorites, which are quick and easy to make at 4am are:

Oatmeal

 1/3 cup of dry oatmeal

1/3 cup unsweetened applesauce

One scoop of protein powder

Mix together nad enjoy.

Eggwhite/Oatmeal Pancake

4 egg whites

1/3 cup of oatmeal

1 teaspoon vanilla extract

1 teaspoon cinnamon

1 teaspoon of splenda

Mix together, brown on a skillet for a minute or on each side, and voila-a great and healthy breakfast.

Thanks, Steve!

Do you have a question for one of the trainers? Post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.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.

 You can find past “Ask the Trainer” posts here.

You know you have questions. What do you want to know?

I did not grow up playing sports.

A childhood illness kept me indoors for most of my elementary school years. I read. I wrote stories. But I missed the chance to experience the thrill, camaraderie, and teamwork of organized sports.

As a mom, I want for my children what I missed. And because  “Midtown” and “Tennis” go together like “Snow” and “Rochester,” I thought this would be the perfect place to start their experience with sports.

In September, my four-year-old daughter entered the phenomenal Junior Tennis program. Peggy Schuster coached her Level 7  group lessons, designed for the preschool set.

Her nine-week lesson experience was, in a word, awesome. So much so that she’s now several weeks into another session of lessons.

Want to know why her lessons rocked?

Here are 7 Things You Need to Know About Level 7 Tennis at Midtown

1. The Lessons are 110% Designed Around Fun

Don’t get me wrong. The kids are learning the fundamentals of the game, including how to hold the racket, the different parts of the court, and how to correctly position their fidgety little bodies, but everything Coach Peggy does with the kids is centered around them having a blast. The drills have kid-friendly names, incorporate fun props like plastic dome hats to help with balance and cones for catching balls. The lessons are designed to teach kids how to play via a series of creative games.

2. Peggy Schuster has the Patience of a Saint

Trust me on this one. I’m Catholic and I know my saints. Level 7 tennis is for 3-and-4-year-olds, hardly the most attentive, easily directed, and focused age group to work with. But Peggy is the picture of patience. Sometimes the kids, my daughter included, are silly, goofy, and distracted. Peggy never loses her cool, talks to them on their level, and through some form of magical tennis pro power is able to bring them back into the lesson with a smoothness and ease she should package onto a DVD and sell for $29.99 to parents of preschoolers everywhere.

3. Your Child is Made to Feel Important and Safe

My daughter had a great start to her lessons. She went to the first two excited, happy, and fully engaged. And then something went awry in her little brain.

Suddenly, she no longer wanted to go to her lessons. She cried after walking onto the court for the third lesson. We had to leave. She refused to get into the car to go to her fourth lesson. She never gave a reason for not wanting to go. After a two-week hiatus, she agreed to return.

Coach Peggy welcomed her back. She placed a mesh dot used in some of the drills  in one corner of the court and told my daughter that that was her safe place. If she was worried or felt sad, she could go to that dot and feel safe. She never needed to use the dot, but the special attention Coach Peggy paid my daughter made a difference. She finished out the remaining five weeks of lessons without feeling upset again.

4. Lots of Effort is Invested in Planning the Lessons

My daughter is only four, so I don’t yet have a lot of experience with organized sports lessons or practices. But if they’re all organized and executed like the junior tennis lessons at the club, I would be thrilled. It’s obvious that Peggy invests a lot of time into planning the lessons. The energy level is always high. The kids are constantly moving, and one game or drill is always followed quickly by the next, to minimize distraction and keep the kids engaged.

5. Creative Drills Turn Lessons Into Games

All the warm-up activities and drills have great names such as “Sharks in the Water,” a balance drill where rackets placed in center court are the “sharks” and the kids follow Coach Peggy along the lines with small plastic domes on their heads and attempt to stay out of the “water”). Other fun drills include “Lobster Claws,” “Cleaning House,” and “Spaghetti and Meatballs.”

The kids also run obstacle courses designed to practice split steps and correct body positioning.

6. Teamwork is Tops

While my daughter has attended camps and classes before, this is her first foray into sports lessons. Coach Peggy places a lot of emphasis on teamwork, a new concept for my four-year-old. The kids are often paired together for drills, they gather in a group to go over new games, and they always form a team huddle together at the end of each lesson, where the kids place their hands in a pile, one kid chooses “the word of the day,” and they shout,  ”1-2-3 snowflakes” (or “ice cream” or “Superman”, etc.).

7. Your Child Will Improve

I will admit to being a skeptic about this one. My daughter would much rather glue macaroni to sheets of construction paper than race her bike down the street. She was not enrolled in Soccer for Babies. She’s not a natural athlete.

But she’s now able to hit the ball on a bounce. She can engage in a short rally with another player, and she knows the “ready” position. Her balance and agility are greater than when she started, and she’s able to keep her body positioned correctly most of the time. I can’t wait to see what she’ll learn next.

I am very impressed with what my daughter has experienced in her lessons. It’s easy to see why Junior Tennis at Midtown is so popular. It’s a professional, creative, well-run program designed to encourage interest in a great sport. Peggy Schuster is amazing with the kids, and my daughter adores her, often bringing her pictures she’s drawn for her.

I could not have asked for a better first experience with sports for my preschooler.

Do you have kids enrolled in Junior Tennis at Midtown? What do you think of the program?

It’s a song by 80s hair band, Europe.

It’s a long-forgotten time-travel movie starring Martin Sheen and Kirk Douglas.

And it sums up the last week in the life of the Midtown staff as the pool and tennis areas are prepared for the spring and summer seasons.

Here’s what’s been going on at the club lately, and what you can expect when the pools and outdoor courts are open for members on Saturday, May 1st:

Last week, the covers came off of the three pools in preparation for the second season of the club’s luxury outdoor expansion area.

If you’re new to the club and about to enjoy your first warm-weather season, Midtown has three pools to serve the needs of members big and small. They are:

An 18-inch-deep Kiddie Pool,
A 2-to-4-feet-deep Intermediate Pool, and
A 25-yard, 4-to-6-feet-deep, 6-lane regulation lap pool.

And because Midtown staff is nothing but dedicated to quality control and member service, Aquatics Director Tim Auerhahn took it upon himself to test the waters (not once, but twice!) to ensure that a positive experience is had by all.

If you can’t wait until Saturday to enjoy the outdoors at Midtown, you can relax by the pools in one of the comfortable lounge chairs.

Spring in Rochester isn’t exactly balmy, so the pools are heated until Mother Nature kicks into high gear later in the year. Until Memorial Day, the pool is open for lap swimming Monday through Friday, from 6am – 8am, and then again from 11am – 1pm. On Tuesday and Thursday, the pool has evening hours from 5pm – 7pm. On the weekends in May, the pool is open from 10am – 2pm. Regular hours resume on Monday, May 31st.

The pool area isn’t the only outdoor space being prepped for spring and summer.

The club’s nine outdoor tennis courts are also just about ready for member play beginning Saturday. The clay is down, the surface is rolled, the lines are straight, and once the nets are up, play can commence! Check out the slideshow.

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The courts open on May 1st (the same day as the pool), and you can call the front desk now to reserve court time.

To start the season off on a high note, the club is offering the Midtown Mini-Triathlon on Saturday, May 29th from 9am to 1pm. This event is guaranteed fun for all activity levels. Hit the pool for a 20-minute swim, followed by a 20-minute cycle on the pool deck, and end with a 20-minute run. You can sign up yourself or a team, but you better do it quickly, as this event will sell out. Call the front desk to register today.

See you poolside! I’ll be the one chasing a three-year-old and 18-month-old twins.

Pass the margaritas.

How do you plan on using Midtown’s outdoor space this spring and summer?