Midtown Athletic Club » Bannockburn, IL

Manage Increased Hunger While Race-Training

Millie Minton — Fri, 11 May 2012 15:08:20 +0000

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?

The Obesity Blame Game: Is Fast Food Really at Fault?

Kristen Schumacher — Fri, 27 Apr 2012 20:24:02 +0000

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?

Don’t Just Get Your Plate in Shape, Keep it in Shape!

Kristen Schumacher — Wed, 21 Mar 2012 13:18:55 +0000

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

So if we all know what to do, why do so many of us struggle not only to get our plates in shape, but also to keep them in shape? The problem for many of us is that we aren’t excited about making dietary changes, so we reluctantly begin following nutrition advice without a real plan.

Alternatively, if we take an active role in designing our own plates and developing our own implementation plans for change, we are setting ourselves up for the best chance of success. Here are a few tips to get started:

Analyze Your Plate: Take a look at what, when, and how much you eat every day (meals, snacks, and beverages included), and jot it down in a food journal. Consider the nutritional density of the foods you eat including the amount of carbohydrate and fiber, fat (including saturated or trans fat), protein, sodium, added sugar, and vitamins and minerals. Also make note of how you feel after each meal or snack (too full, still hungry, etc.).

With this information in front of you, you can identify the good food choices you make, as well as the choices that can be improved to create a more balanced nutrition plan that better meets your needs.

Redesign your Plate: There are plenty of generic diet plans created by magazine writers and celebrity trainers that will tell you exactly what to eat every day, but you are in the best position to decide what healthy foods work for you.

For example, your diet plan may tell you to have a spinach salad for lunch (a rich source of Vitamin A, Vitamin C, Vitamin K, and Iron), but if you’d rather choke down tar than eat it, it’s not going to make you healthier. Following a diet plan that isn’t for you leaves you feeling frustrated and much more likely to cheat. Instead, consider consulting a doctor or personal trainer to help you design your plate, but make sure that you are the one in charge!

Adjust Your Plate One Item At A Time: Choosing specific, measurable, and manageable goals that you can accomplish in sequence may lead to to greater success than redesigning your plate all at once. For example, start by adding a one-cup serving of vegetables to every meal (as opposed to saying, “I need to eat more vegetables”). The following week, keep the vegetables that you found satisfying, and try adding some healthier protein options.

Another approach is to take a few of the traditional meals you eat often and determine how to make them just a little bit healthier. Don’t be afraid to experiment with new foods or preparation methods. Over time, this methodical approach to change will help you meet your nutritional goals, and you may actually enjoy the process!

What dietary changes have you made in the past that you still stick to today? What changes are you working on now?

Beat the Winter Blues by Staying Active

Tim Gioia — Mon, 30 Jan 2012 20:23:46 +0000

I have spent my whole life in Chicago, and as a result, Chicago transplants often say to me, “You’re used to the winters and the cold, aren’t you?”

The answer is no, I’m not a winter person. I don’t like the short days, the bitter cold, the ice, and the slush. In short, I’m just not a fan. I know I’m not alone, and I’m sure some of you would rather hibernate through the winter too.

However, since we can’t outrun Mother Nature, here are four ways to beat the Winter Blues by coming to the club:

1. Cannonball!

I’m the Head Lifeguard so obviously my list is going to start with the pool. Our indoor 4-lane, 20-yard pool is home to a variety aqua exercise classes. My favorite way to forget about the winter cold is to sit in the hot tub and turn on the waterfall, which makes me believe that summer is right around the corner.

2. Tennis Fun X 9

We have 9 indoor courts perfect for singles, doubles and Cardio Tennis. Ball machine usage is complimentary. Tennis is the foundation of our history, and our new tennis leadership team is excited to help you enjoy the game. We also provide a top-notch youth tennis program to introduce your kids to tennis.

3. Suzanne McCullough’s Favorite Things

Suzanne McCullough runs the Pro Shop at Midtown. She loves helping you find the right outfit, racquet, or shoes to help you better enjoy your workout or tennis game. Stop by the Pro Shop to check out the latest lines of clothing and accessories.

Suzanne also loves to play paddle. If you’re new to the sport, check out our 4 outdoor paddle tennis courts. We have both men’s and women’s teams. Stop by the Pro Shop and Suzanne will get you suited up in warm and efficent gear, put a paddle in your hand, and probably give you a few pointers on how to enjoy this cold weather sport. Paddle tennis is great way to stay active during the winter months, and a fun way to shake up your regular exercise routine.

4. Get Upstairs and Get Fit

Our Fitness department offers a wide variety of classes, including cycling, pilates, and yoga. Our trainers hold a variety of personal training certifications, including MAT and CrossFit. Whether you enjoy cardio or you want to build or tone your muscles, stop by the Fitness Desk to speak with one of our personal trainers to set up a session.

How do you stay active during the winter months?

New Year. New Goals. New You?

Tim Gioia — Thu, 22 Dec 2011 16:23:02 +0000

This is the time of year we evaluate the year that’s ending and develop a game plan for the next year.

2012 can be your best year yet, and we want to help you achieve whatever goals you set for yourself.

Have you set a weight-loss goal? Our fitness trainers will work with you to build a fitness plan to help you achieve it. Our trainers are certified in many different areas of fitness and each of them brings a unique approach to help you feel great about your body.

If working with a personal trainer isn’t for you, then we have dozens of group exercise and cycle classes offered at different times throughout the day for your convenience. Check out Paula’s cycle class or Kokay’s Yoga class. Our instructors love meeting new people and introducing them to the world of group ex.

Doing your cardio or strength training by yourself is one thing, but when you have the support and energy of a room of people, it becomes an entirely new workout. Also, make sure to jump in the indoor pool and swim a few laps for that full-body cardio experience.

Looking to improve your tennis game in 2012? Our Tennis department develops not only seasoned tennis players, but also turns people who love the sport into players themselves. Whether via group or individual classes, our tennis team will work with you to help develop your talent. The Tennis department is also a great avenue for meeting new friends: our Cardio Tennis and Social Mixers are a great way to connect with other tennis players.

While you may set a New Year’s Resolution of losing weight or improving your tennis serve, you also might consider a different kind of resolution this year. Above and beyond the physical benefits of working out and playing tennis, Midtown offers you the chance to make and develop relationships with people.

Our club has always been about people first, so try something new in 2012: meet new members and associates and experience elements of the club that you haven’t before. Come in for coffee, try a new class, or meet a new trainer. Try that deep water aerobics class, or experience what you can learn about your body in a MAT session.

Let 2012 be a year of change. Resolve to break out of your usual routine a few times this year to experience everything that Midtown has to offer. We think you’ll be pleasantly surprised.

What part of Midtown are you going to discover in 2012?

4 Benefits of a Swimming Workout

Tim Gioia — Thu, 08 Dec 2011 16:27:02 +0000

People often ask me why I began swimmning instead of playing a “real” sport like football or baseball. When I was a child, I usually answered, ”Because my mom made me.”

Today my view on swimming is very different and I don’t think there is a better, more complete workout you can do.

Here are four reasons why swimming delivers an excellent workout:

1. Swimming Reduces the Impact on Muscles, Bones, and Joints

When your body is submerged in water, it automatically becomes lighter. When immersed to the waist, your body bears just 50 percent of its weight; dunk yourself to the chest and that number reduces to around 25 to 35 percent; with water all the way to the neck, you only have to bear 10 percent of your own weight. The other 90 percent is handled by the pool. This allows a person to build their cardio without the impact of a treadmill.

2. Swimming = Resistance Training

Water is about 12 times denser than air. That means every stroke, kick, or curl with an aqua dumbell transforms itself into resistance training. As a result, competitive swimmers have toned and defined bodies, because their in-pool workouts allow them to stretch and strengthen almost every muscle in the body.

3. Swimming Helps You Breathe Better

My mom enrolled me in swimming at a young age due to my asthma. Indoor pools are usually not as dry as, for example, a gym or even the natural weather outside. Swimming can also strengthen lungs and promote correct breathing, which makes it a perfect workout for me and for others with asthma or other lung-related issues.

4. Swimming is a Blast

Any workout can become boring and repetitive if performed for too long, but swimming provides a lot of ways to shake things up. Work your arms and chest with a butterfly or breastroke on one day, focus on your legs with some long kicking sets on another day, and focus on breathing with some long-distance breathing techniques the next.

I have friends today whom I met through swimming 20 years ago. Group swimming or exercise classes give you the opportunity to not only build your endurance but also your relationships. The camaraderie and motivation that develops through swimming is unique to the fitness world. Whether you join a Master’s team or an Aqua Fitness class or whether you and some friends are just tired of the treadmills and Stairmasters and are looking for something different, swimming delivers life-long benefits.

Is swimming a part of your regular weekly workout?

Thanksgiving at Midtown

Tim Gioia — Tue, 22 Nov 2011 19:43:10 +0000

Each Thanksgiving, we get together with family and friends (good) and sometimes we eat too much food (not so good).

If you need to take a break between rounds of turkey and gravy, or want to pre-burn some of the 3,000+ calories the average person consumes on Turkey Day, the club will be open from 6 am to 4 pm.

Here’s our special schedule of Fitness Classes:

Cycle Studio

7:30-8:30am: Carol

8:45-9:45am: Sue

10:00-11:00am: Robyn

Basketball Court

9:00-10:15am Cardio/Strength Drills (men and women): Paula

Group Ex Studio

7:30-8:30am: Power Pilates/Abs & Strength-Nico

9:00-10:00am: Free Style Step- Kris G.

10:05-11:15am: Yoga- Pauline

Pool

9:00-10:00am: Deep Water- Susie P.

Happy Thanksgiving!

What are your plans to stay active over the long holiday weekend?

Polar Bears, Penguins, and Prizes

Tim Gioia — Fri, 11 Nov 2011 21:03:14 +0000

It’s that time of year when the weather turns colder, leaves and temperatures fall, and shorts and tshirts are replaced with sweatshirts and pants. We turn the AC off and the heat up.

But, the one thing we don’t do is close the outdoor pool.

One of the coolest (partial pun intended) things about Midtown is that our outdoor pool opens up earlier than anyone else in the area; we opened the second week of April, and we close later than anyone else.

This year we are planning to keep the outdoor pool open until the first week of December. We turn the heat up and, if we have to, we will plow the snow away to make sure our winter warriors can get to the pool.

To celebrate and enjoy this chilly feature of Midtown we will be holding our annual Polar Bears for Parkinson’s Day on November 19th. This year we have added a few extra elements to the day’s festivities, as well as a great cause to rally behind.

This year, our Polar Bear Plunge celebration will support the Michael J. Fox Foundation to find a cure for Parkinson’s. Donations of $25 per individual and $50 for families is appreciated to participate in this fun-filled day. You will not only support the Michael J. Fox Foundation with your donation, but also Aquatics Supervisor Susan Kauffman.

In the past, Susan has organized a recurring Swim-a-Thon to help raise money for Parkinson’s research while also battling the disease herself. She has partnered with the Michael J. Fox Foundation and through the Polar Bears for Parkinson’s Day, you can help a community determined to defeat this disease.

Here’s what you can expect on Polar Bears for Parkinson’s Day:

8:00am: Arctic Swim-a-Lap Challenge. Challenge yourself to see how many laps you can complete. We’ll give out age group prizes to the polar bears who complete the most.
8:30am: Penguin Parade. Dress up as a penguin and waddle on deck to show off your duds. The best costume will win a prize and the bragging rights amongst all the other penguins.
9am: Water Aerobics. Make a splash in our Water Aerobics class. Enjoy the warm pool and get in a workout that will help strengthen those polar bear muscles.
10am: Eskimo Breakfast. After you get out of the water and race back inside to warm up, head upstairs to the M-Cafe to enjoy our Eskimo Breakfast. The coffee and chocolate will both be hot, and we’ll have a warm buffet to fill your bellies.

Our Polar Bears for Parkinson’s Day is a great way to say goodbye to the outdoor pool and help support a great cause. We look forward to seeing you on November 19th for a Saturday of arctic fun.

Are you a regular “Polar Bear”? Who wants to see our GM, Rich Novelli, canonball into the pool on the 19th?

Beyond Dodgeball: Youth Fitness at Midtown

Tim Gioia — Wed, 19 Oct 2011 09:58:35 +0000

When I was a kid, gym class resembled a free-for-all rather than an organized learning session. I playeda lot of tag while avoiding the flying dodgeballs, leaping over the kids playing board games, and avoided the flying basketballs from those playing HORSE.

It was fun, but I wasn’t learning anything about fitness, and it certainly wasn’t as helpful as our new Youth Programming.

Our after-school classes have been revamped to help students explore fitness through coordination-building exercises and athletic skill sets.

In the past, our Youth Fitness Supervisor Seth Ogden developed a program to help kids get active and to teach them good sportsmanship and team play. These are still emphasized, but with a different twist.

This year’s curriculum is taken from the International Youth Conditioning Association, the premier international authority for athletic development and youth participant-based conditioning. The IYCA program is a fun way to safely teach today’s youth the skills and habits needed to live a healthy and athletic life.

This year’s Youth Program at the club is divided into three divisions by age group:

Guided Discovery Group: for children ages 6-9 and meets on Mondays and Thursdays. Primary emphasis is on coordination development and secondary focus on strength and speed. Coordination is discovered through balance, awareness in space, force production, rhythm and reaction exercises.

Learning Exploration Group: for kids ages 10-13 and meets on Tuesdays and Saturdays. Primary emphasis is building on some basic techniques that have been taught in the past while adding more advanced coordination and exercise skill sets.

Circuit Training Group: for kids ages 12-14 and meets on Saturdays. Primary emphasis is on applying form to exercise. Group circuit training is introduced to develop strength, speed and better athletic performance.

The goal of our Youth Programming classes is to teach the benefits of a healthy and active lifestyle and to encourage the development of new athletic skills. More information is available at the Front Desk, or you can contact Seth Ogden at Seth.Ogden@midtown.com.

Are your kids involved in our Youth Fitness Programs? What do they think of the classes?

Women’s Tennis Team Heading To Nationals

Tim Gioia — Wed, 12 Oct 2011 00:52:50 +0000

Tennis has always been the backbone of Midtown.

Our Sectional Champions

We began as a tennis-only club in downtown Chicago, so it should come as no surprise that we produce tennis players at the highest level. For the fourth straight year, Midtown will be represented in the USTA Ladies 3.5 National Championships, held October 14-16th in Tucson, AZ.

The team of 18, lead by captain Lisa Aronson, has been dominant all year, going 9-0 as a team throughout the season, with a very impressive 40-5 individually.

The road to Nationals started the first weekend in August when the ladies traveled to Winnetka where they swept through and won the District Championship. This victory earned them the right to play at the State Championship at Burr Ridge.

The team set their sights on Indianapolis, Indiana for the Midwest Sectional Championship. The winner of this tournament would go on to represent the entire Midwest at the National Championships, but it wasn’t easy to get through.

On the first day of the tournament, the team played teams from Michigan and Ohio, both of which they defeated 4-1. On Saturday they took down Wisconsin 5-0, which set up the championship match with Indiana.

Going into that match, both teams were undefeated and the level of play was very intense.

“There were some tie-breakers that just left me saying, ‘Wow,’ “ said Todd Seltzer.

Our Midtown women’s team defeated Indiana 3-2 and earned themselves another trip to the National Tournament, where they will play teams from all over the country as well as the Caribbean.

“I am very proud of this team and very excited to represent not only Midtown Bannockburn but also the entire Midwest at Nationals,” said Seltzer, who saw the team get very close to entering the semi-finals last year.

This year, the Midtown squad will be in the opening round-robin bracket against North California, Minnesota, Virginia, and Tennessee. Seltzer said, “This team is as good as any team out there and I am excited to see what they can do.”

What advice or words of advice do you have for our ladies team?