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?

In 2010, I took on the challenge of TNT, our patented Tennis in No Time program, which promises to turn both members and non-members into tennis players in a mere 3 weeks. Our Tennis Director encouraged me, even though I doubted I could become a player in my 40s.

I was wrong. I fell in love with the game and to this day look forward to playing.

TNT runs annually at our club, and is offered both this month, and in May. It begins with an orientation, which was helpful in preparing me for what to expect. I did not own a racquet at the time and did not want to buy one. Turns out, this wasn’t an issue. Midtown offers free loaner racquets during TNT.

My second concern was signing up for a class that did not fit into my work and personal schedule. Conveniently, TNT is only six, 1 ½ hour classes offered six days per week at all times of the day, from morning until evening. Two Friday night cardio tennis parties are an added bonus, if you are up for a great time. Even better, you can jump into any of the other classes as a make-up if you miss your scheduled one.

The Midtown tennis pros are full of energy, entertaining, and tons of fun. Classes include participants from a variety of skill levels, from those who have never held a racquet to those who just need a refresher course in tennis. The pros focus on game rules, skills, drills, and matches. More than three-quarters of the participants who took the class with me are now playing on a regular basis. At least half of them are playing in leagues at Midtown, have gained lots of new friends, and are in better shape than they were before TNT.

If you are looking for something new to try this Spring, I highly recommend TNT. It is only $65 for members and $115 for non-members. If it could turn me into a tennis player, I know it can turn you into one too. You can find registration forms online or at the front desk. If you want to learn tennis in a non-competitive environment while laughing and having a great time, TNT is for you!

Who’s in?

Want to make sure you are getting the most out of your Pilates classes? Pilates Director Teri Lewis takes over our blog to talk about how to maximize your workout to achieve the best results.

Pilates exercises strengthen your abdominals, lower back, hips, and thighs, which will make your regular daily activities easier.

Here are the top three ways you can maximize your results while practicing the Pilates discipline:

1. Be Efficient

At times, you may find the need to make exercise harder, other times, easier. There may be times you find it necessary to take the pressure off your neck or back while keeping the challenge in your abdominals. Learning how to modify each exercise will insure your success as you work towards any fitness goal.

2. Be Focused

It is more effective to focus on a few precise and perfect movements as opposed to many incomplete ones. You will gain more strength from a few energetic, concentrated efforts than from several repetitions of listless movements. When you continually practice precision, it will soon become second nature, and carry over into everyday life as grace and economy of movement.

3. Be Consistent

Make time in your schedule to be consistent, especially in the beginning. Participating in Pilates once a month will give you a great workout, but if you consistently participate in Pilates once or twice a week, you will build steady progress. Steady progress transitions into faster and more complete results.

Consider your Pilates session as your reward, your break from a hectic day, a gift you give to yourself so that you can be your best for your family and the important people in your life.

Pilates is more than a workout; it’s an exercise discipline and it’s a process. Whether your goal is increased flexibility, better posture or a flatter tummy, being efficient, focused, and consistent will catapult you into success.

Thanks, Teri!

To find out more about Pilates programming at the club, contact Pilates Director, Teri Lewis at 954.635.4373.

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

As a 20-year veteran of the fitness industry, I have experienced the evolution of the popular Jane Fonda-style aerobic workout to the latest and greatest workouts, including TRX.

I am especially fond of TRX (Total Body Resistance eXercise) because it is easy to use and as challenging as I want to make it. The TRX Suspension Trainer was developed by former US Navy S.E.A.L. Randy Hetrick, as he and his fellow S.E.A.L.S. searched for ways to stay in peak physical condition with limited access to training implements and space.

TRX started as a parachute webbing, but has developed into a well-made, portable training system that is very user-friendly. Its harness system anchors to almost anything and forces you to use your own body weight for strength training, while allowing for the explosive movement of plyometrics.

Exercises performed on the TRX are multiplaner, mimicking real-life situations that require strength. The level of difficulty of each exercise changes by adjusting body position, making it appropriate for people at all fitness levels.

You can perform hundreds of exercises using the TRX, including push-ups, planks, tricep exercises, squats, lunges, and more. By hanging on for dear life, I mean, grasping the handles, you lean away or toward your anchor point, performing exercises. Your body works extra hard to keep your balance and stability. TRX increases stability, flexibility, and works the core with every single movement. You use multiple muscles at once, unlike many weight-lifting exercises, so you feel like you’re getting a full-body workout with every move.

And now, for some exciting TRX news. We’ve had an outdoor TRX Training Center for a few months now, and now we have indoor mounts as well. From today, February 20th through Sunday, February 26th, you can enjoy a complimentary 30-minute indoor class with a personal trainer. Check out the schedule and pick a day and time that works for you.

Have you tried TRX? What do you think of it?

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.

I was an NFL employee for over 12 years, and while working for the National Football League, I was privileged to meet many celebrities. 

Many years ago, I met one of my all-time favorite athletes and Olympic American hero, Muhammad Ali.  It was during a Super Bowl event in Georgia, which we both attended.

Admittedly, I am not a boxing fan, but my parents always were. I remember watching news about Ali in the late 70s on our not-so-flat screen TV. He announced he had Parkinson’s disease, one which sadly my mother is currently battling (Parkinson’s PSP).

Mohammad Ali’s quotes have always been favorites of mine. Who hasn’t heard, “Float like a butterfly, sting like a bee” at least a dozen times? As a busy wife and mother, I live by this quote. I quietly float up the stairs like a butterfly to sneak up on my children when I know they are being mischievous, and then sting them like a bee as they give me the “I didn’t do it” gaze.

Of course, this isn’t what Mr. Ali meant by his quote, as I am sure he was referring to his athletic skill, but I still embrace his iconic quote and make it a part of my daily life.

The New Year has just begun, and I have chosen a new Ali quote as my mantra.

“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.”

And to you, I say this:

Have faith in yourself to meet your New Year’s fitness goals, or any goal for that matter, and you will.

It’s easy to be afraid of conquering fitness challenges, weight-loss challenges, career and school challenges, and sometimes life in general. After all, everyday life itself is a challenge, and it isn’t easy.

But for you, our members, you have the club in your corner, to help you meet your fitness and weight-loss challenges, and to help you relax in our incredible spa after your hard work. If you find that fitness is a challenge, change the way you see it. Have the faith that you can make a lifestyle change by keeping your individual health a priority. We’re here to help you every step of the way.

Every time you walk through our front door, you’re taking a step in the right direction.

What inspirational quote do you live by? Please share with us.

It’s that time of year when people begin to feel thankful and grateful.

I am very thankful for our members who inspire me by living a healthy lifestyle. You make us a community, a family, and much more than just a gym. As the club’s Director of Special Events, I recently wrapped up a fundraising Spin-a-Thon for SIDES (Sydney’s Incredible Defeat of Ewing’s Sarcoma). Members and associates joined together raising over $20,000 in less than four weeks. The money will help a new 501(c)3 organization get off the ground. I am thankful to have a position that allows me to witness these types of actions every day at Midtown. 

As we head into Thanksgiving week, I look forward to time with my family and friends. It is our goal to help make your holiday week a little less stressful and to help you stay on track by maintaining your fitness habits. Here is what we have going on this week.

• The club is open 5:00 am -2:00 pm on Thanksgiving Day so you can get in your workout before the festivities.
• We’re offering a three-day Holiday Mini Camp: Monday – Wednesday  from  9:00 am -3:30 pm. Call Janice DeMeo in Kidtown to register.
• A special Group Exercise schedule is offered Thursday, Friday, Saturday and Sunday. Be sure to pick one up at the front desk.

Thanksgiving Day Group Ex Schedule

7-8 am: Cycle with Melissa
8-9am: Fit Dance with Manny
8:30-9:30am: Cycle with Beth
9-10am: Circuit Challenge with Christina
9am-10am: Aquafit with Pocho
9:45-10:45am: Cycle with Wendy
10am-11am: Pilates Yoga Fusion with Sol

It’s okay to be selfish when it comes to your health and give to yourself first so you can give to others even more. Make your personal fitness a priority each day to decrease stress and make for a happier holiday season.

Why not take the long weekend as an opportunity to try something new at the club? Play some tennis or do a bootcamp class with the family. Try a TRX or Crossfit class. Your body and overall health are worth the investment and your brain will thank you for mixing it up!

Finally, we encourage members to bring a toy for our Annual Toy Drive benefiting the Chris Evert Children’s Hospital. Drop it in one of our donation boxes and help bring smiles to many children this holiday season.

Thank you for your generous hearts and for being a member of Midtown Athletic Club.

What are you most grateful for this Thanksgiving?

When your workday starts on a Monday morning with a one-hour session of Cardio Tennis lead by Adult Tennis Programs Director, Ismael Rosales, you know it’s going to be a great day.

A group of members warmly welcomed me as I grabbed my racquet and jumped in line. Ismael tossed balls rapidly while we ran in configurations, jumped ladders, and weaved through cones.

Coach Ismael gave tips as we worked on the volley, backhand, and forehand. He was encouraging, positive, and fun. Afterwards, I asked some of the participants what they like about Cardio Tennis.

Juan Ramirez and Mauricio Ortiz take class so they have a good excuse to be late for work. All kidding aside, they work for a cardiology company and know the benefits of cardio workouts.

They also said that Ismael is a great instructor and class is a good way to be fit, meet people, relax, and manage stress.

I had a chance to sit down with Ismael and ask him a few questions too. Ismael is in charge of the Adult Programs at Midtown, including leagues, teams, cardio tennis, drills, round robins, and USTA Tournaments, including the recent Men’s National 35’s Tournament.

Ismael’s life is surrounded by tennis. His wife is a teaching pro and his two children play at least twice a week.

“People like tennis because it is fun, social, a great way to meet people and great for fitness,” says Ismael.

How long have you been involved in tennis?

Ismael: In 1987, I started teaching as the Director of National Tennis School in Caracas , Venezuela. I have coached tennis for 24 years.

What made you want to become a Tennis Pro/Coach?

Ismael: I love the game. I received an offer from the Venezuelan Tennis Federation to direct the school and national teams. And I liked the idea. That is how I started.

If you could  give just one piece of advice to help someone hit the ball better, what would it be?

Ismael: Focus.

What is your favorite part of your job?

Ismael: The connection I can establish with new people and the opportunity to help them get better in the sport.

What’s a cost-effective way for members to improve their tennis game?

Ismael: Group lessons are economical (TNT and Tennis Schools for example) as well as practicing with the ball machine for repetition and practice, specifically if you struggle with keeping the ball in play.

What is your favorite tennis to play and why?

Ismael: I really enjoy doubles. I’m playing in a doubles Pro League  at Midtown with more than 15 players, and I love it!

Thanks, Ismael!

Do you have a question for our Adult Tennis Programs Director? Let’s hear it!