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?

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?

TNT is a patented program Midtown has developed to turn beginners into players in just three weeks or six lessons.  No other tennis club in the area has a program quite like it. Beginner student are taught together using graduated progressions designed to promote success.

You meet twice a week for an hour and a half, and the last half hour is spent off the court going over what you learned on the court.  That way, you get ample time to ask questions and go over your moves without feeling like you are interrupting the lesson and everyone’s tennis groove.  We also provide you with snacks and beverages to refuel you after your lesson.  Tennis and snacks? It doesn’t get much cooler than that.

Even working at Midtown, a huge tennis club, I was always scared to even walk onto the tennis courts.  It’s sort of like golf, which I do play.  There are certain rules and courtesies you need to know (such as you never walk behind someone that is getting ready to swing.)  So a few years back, I decided to seize the opportunity to learn the game and feel more comfortable talking about it.

As an associate, I can hop into the class as long as it’s not full (because of course, our members do come first!).  I ended up jumping into different classes each week so I had the pleasure of working with Kathy, Bill, Jackie, and Charlie (who sadly doesn’t work at Midtown anymore).  It was such an amazing experience and there was so much to learn.  Boy, was it fun!  And hard.  Yep, definitely more challenging than I had ever thought.

Now that I’m a “tennis player” (I’m not currently practicing right now, but I am still a player), I feel more comfortable talking about tennis and the benefits of the game.  It’s a life-long sport.  We can only play soccer or baseball or football for so long but we can play tennis way into our golden years.

So if you’re looking for something new to add to your workout regimen, an active game to play with family and friends, or an avenue to meet new people, Tennis in No Time is the program.  And at only $65 for members, $115 for non-members, it’s a truly affordable way to bring something new and exciting into your life. Here’s an added bonus: if you’re a member and you refer a non-member friend, you’ll receive a $50 gift card to use towards group programming.

So get going.  Classes start May 5, and you can find registration information, including class schedules, here.  What are you waiting for?

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

Head Pro Kathy Neil has been at our club for decades, first as a player in our juniors program, and then later as the Head Pro, the position she still holds today. I sat down with Kathy to talk about her career, and what has kept her a part of the Midtown family for so many years.

When and how did you start playing tennis?

I started in sports as a swimmer and when I was about 10 years old, I followed one of my friends to a tennis court. I  picked up a racquet and started playing. I wasn’t that good right away so I took lessons. At the age of 12 I started playing in tournaments. I probably didn’t get very good until I was 16.

Did tennis come naturally to you?

Yes. I kept swimming until I was 12, then I gave that up and continued with tennis, while also playing softball. I was an athletic kid.

Where did you play tennis?

I grew up in River Forest so I started playing at Oak Park Country Club. I played singles in high school, at Oak Park River Forest, and during that time I was taking lessons at our club (which was called Willowbrook Athletic Club, at the time). I was here as a junior, and my instructors were Bill Thomas, Tom Dunlap, and Milt Newman. And then I went off to college, and played singles and doubles at the University of Illinois. I studied Program Management and Leisure Services, the management side of the fitness industry.

What did you do after college?

I went to Hilton Head Island for two years and worked there for a recreation company. Then I came back and started my career here. In 1990 I began working as the Head Pro and did that for seven years, and then I went to Kansas City and worked at Bally Racquet Club as a Club Manager for a year. I didn’t like it so they brought me back to Chicago and I went to Four Lakes Athletic Club where I was the Adult Director. After they closed Four Lakes, I came back here and Jeff Newman was the Head Pro and I was his assistant. When he left, I became the Head Pro again. And I’m still the Head Pro today.

Do you still play tennis and what else do you do in your leisure time?

I don’t play much anymore. I enjoy teaching and would rather do other things outside now. I enjoy bike-riding, gardening, vacationing, and going to the kids’ activities.

You’ve been at Midtown for a long time. What do you like about being here?

It’s kind of my home away from home. I grew up here. I’ve been here since I was 16 years old. I feel comfortable here. I also like to use the fitness side of the Club. I use the machines, I enjoy personal training, Pilates, and TRX; I get massages. I’ve tried everything. Midtown is great because it’s not a tennis club. I never wanted to work at a “tennis club.” I wanted a multi-facility. It gives our members more variety. At a “tennis club” you get the competitive tennis players, the high-level players. I enjoy teaching and I can do more of that here.

Also, there are members here that played junior tennis with me that are still here. And the staff stays.

What is your favorite student level to teach?

A student who wants to improve. Anyone who has the desire.

How about your favorite move?

Volleys. Most women are afraid of the net, so they don’t like to go to the net. So I make everyone go to the net. You can win the point faster from up there.

Thanks, Kathy!

Do you have a question for our head pro, Kathy Neil? Post your question as a comment to this post, and she’ll answer it.

Here are Guy’s Top Five Reasons to Take Swim Lessons, even if you already know how to swim:

1. Comfort: Swim lessons will help you feel more comfortable and safe in the water. Whether you’re in a pool or the ocean, you should at all times feel comfortable so you can enjoy your experience. Swim lessons will teach you that you can make the water your friend no matter how turbulent it is.

2. Increase Your Cardio Fitness: Swimming works all of your muscle groups, and the best way to use those muscles to their fullest potential is to learn how to swim correctly and reap the benefits. The doggie paddle, side stroke or lying on your back are not going to improve your cardio fitness level.

3. Helps You Work Through Injuries: Since swimming is non-weight-bearing, it’s a great way to keep exercising while injured. If your form is good it’s a great way to stay active. Runners are often told to swim to give their muscles and joints a break and if you haven’t worked out for years because of an injury, it’s a great way to begin a fitness program.

4. Safety First: If you know how to swim and you find yourself near someone that begins to panic in the water, you’ll know how to calmly react and get that person and yourself to safety. The better swimmer you become, the stronger you will become, and in turn, you’ll act more confidently in stressful situations.

5. Helping Your Muscles Work as a Unit: Swimming helps other muscles fire correctly. Some of your muscles may not work correctly when you’re doing other exercises. For example, plantar flexion: if I have someone that is swimming and cannot point their toes, and they’ve mentioned they’re having problems running, I can help them. What I see in the water is very different than what I would see in the gym.

For more information on swimming lessons, contact Guy at guy.petruzzelli@midtown.com. Guy also offers lessons for kids as well. 

Have you taken swimming lessons? What fitness benefits have you experienced?

Start a Food Diary

One of the tips you hear most often to help you change your nutritional lifestyle is to start a food diary. But what does that mean really? And why is it helpful?  Won’t it be depressing to see everything you’ve eaten? 

Allow me to de-mystify it for you. Here’s why you need to keep one:

1. You become accountable for what you are putting in your mouth. I don’t ask my clients to write a food diary just to yell at them about everything “bad” they ate.  It’s not about “bad” and “good.”  It’s being honest about what you’re eating and seeing where you can make small changes in your everyday nutrition that will add up big at the end of the month and year. 

2. You recognize emotional triggers or habits that you’ve created.  I like to see why my clients are eating what they are eating.  This may sound silly but we don’t always eat for energy.  Maybe we snack in front of the TV at night or always order dessert when we have lunch with our mom.  These are habits and triggers that affect our better judgment when it comes to nutrition.

3. You realize why you are starving  before dinner and snack on chips while you cook.  It’s important to note what time you wake, eat, and go to bed.  How soon you eat breakfast, how often you eat, and when your last meal is before you snooze are important.  If you wait too long to eat your next meal you’ll be starving and end up snacking on an entire meal before you sit down for dinner.  Or you’ll stop at a fast food drive thru. Both habits are not good.

Here’s an example of a thorough food diary:

7:30 a.m. – Woke up

8 a.m. – 1 apple, 2 tbsp. peanut butter, 1 glass water, 1 cup coffee w/1 tbsp. cream (breakfast, hungry)

10 a.m. – 1 Kashi bar and water (140 calories) (a little hungry before workout)

12 p.m. – sandwich w/2 slices of 35 cal bread, low-fat mayo and reduced sodium turkey lunchmeat (3oz.), 1 serving fat-free pretzels and ¼ cup hummus, water (lunch, hungry)

12:30 p.m. – 8 Hershey kisses, water (needed chocolate )

2 p.m. – 1 cup grapes, 2 slices provolone cheese, water (snack, hungry)

3 p.m. – 1 apple, small bottle Coke Zero (hungry)

5 p.m. – spinach salad w/craisins, blue cheese, mushrooms, candied walnuts & balsamic dressing, water (starving, had to go to Whole Foods)

8 p.m. – one glass red wine, one small 96% lean hamburger w/o bun, one handful M&M’s (wanted wine and chocolate, hubby made dinner)

10 p.m. – bed

This was my food diary for a day and I was totally honest!  Times, exactly what I ate, why I ate what I did, and when I went to bed.  So try one for a week, even better two weeks, and see how you do.

Include a Fruit or Vegetable in Every Meal and Snack

These pure and clean foods add more vitamins and minerals with the least amount of calories than any other food. With all of the fiber, water and nutrients that occur naturally in fruits and veggies, you’ll feel fuller longer and will have better health overall.  Pair them with lean protein for a well rounded meal or snack.  Apples and peanut butter, pears and walnuts, broccoli and low-fat cheese, or baked potatoes and salsa all add up to feeling satisfied without a ton of fat and calories.

Pay Attention to the Calories You Drink

The calories in fancy coffees, pop, juice, protein shakes, smoothies, and alcohol are all included in your calorie total at the end of the day.  You can eat great, sticking within your calorie limit, but a Starbucks frappucino and two glasses of wine can add over 350 calories to your total. Over a week’s time, that’s ¾ of a pound.  In a month’s time you have almost three pounds!  Yikes! 

So stick with water, black coffee and tea, and diet drinks, and count those special drinks as a meal to stay on track.

Which of these tips has worked best for you?

Here is a glimpse of what keeps him striving toward the next finish line:

Nicole: How did you get into fitness?

Guy: I started sports at a young age, and I played football and basketball in grammar school. I always stayed active, even in the summer with friends. Actual “fitness” really became critical to me in high school swimming. While swimming for the varsity team, I began to understand what it meant to be fit aside from just swimming.

Once I started working for the park district as a lifeguard on the lake front, it became critical to understand how to do other things besides just swim. I had to run and row as well. During our breaks, we would do push-ups, pull-ups and other basic exercises to stay fit.

While preparing to compete against other lifeguard crews for the Lifeguard Games and the National Lifeguard Championships, I was exposed to a variety of different fitness techniques and experiences. I always loved the idea of pushing harder, going further, and learning more.

Nicole: How has your training paid off?

Guy: In the last three years I’ve been granted a pro card by USA Triathlon and ITU, the International Triathlon Union to compete as a professional. That allows me to participate in higher profile races and gain better sponsorships. It also gives me the opportunity to interact with a higher level of athletes from all over the world. I’m now able to race for the United States in international competitions, which is an unbelievable feeling. I race from February to early November, about 20 races a year.

Nicole: How did you transition from giving swim lessons to working as a trainer?

Guy: Becoming a trainer is new for me but my passion for fitness has just gotten stronger over time.

It started close to home helping family members with illnesses and knowing it could have been curtailed if they would have taken care of themselves. Then I came to Midtown and developed a deeper understanding of health and fitness-related issues. I wanted to be able to take my fitness knowledge and help others.

Now, what excites me about fitness now isn’t as much “How can it help me?” but instead,  ”How can I help other people?” by using my racing experiences and techniques I use to increase fitness through nutrition, exercise, and sleep.

Nicole: We know you are super healthy, but you have to have a vice in there somewhere.  What two foods do you always have at home: one healthy and one not-so-healthy?

Guy: I always have 100% pure Italian almond butter as a healthy snack, and I drink regular Sprite as a treat.

Have a question for Guy?  You can e-mail him at: guy.petruzzelli@midtown.com

And stay tuned for Guy’s Top 5 Reasons to Take Adult Swim Lessons coming soon.

One of the first things you might have noticed is the big green flag hanging outside the Group Exercise studio that says “Group Core.”  Group Core is the newest addition to our Body Training Systems class line-up.  It’s a 30-minute class that focuses exclusively on your mid-section (abdominals and back). 

Since they work as a unit, it’s important to work them together and that’s exactly what this class helps you do.  The class launches the week of January 9, 2012.

Another new program coming soon is ViPR. ViPR enables full-body movement so you are entirely unified as you move.  Whole-body integrated exercises are tailored to your body and fitness level.  Members of our Atlanta club have been enjoying this workout for months. Here’s a sneak peek.

The personal trainer training class will be held January 14, 2012, and sessions for members are soon to follow so be on the look out!

We also have a few cool events planned to get you on the right track to health and fitness in 2012. 

Nutrition 101: New Year, New You! takes place on January 9, from 6-7 p.m

During this hour I’ll talk about some nutritional basics you can incorporate into your every day life, the benefits of a food diary, and we’ll answer any questions you may have about how to make small changes in your eating habits. 

F.I.T.-Functional Interval Training on January 16, from 6-7 p.m

F.I.T. teaches the muscles to work together rather than independently, using your core to hold your body, and not relying on a machine to do it for you.  Guy Petruzzelli will help you incorporate this into your workouts and show you how it can benefit you more than traditional weight training.

Raw Food Demos on January 19, at 6:30 p.m. and January 23, at 9:30 a.m

Guest instructor Heidi Geiger will speak to the advantages of a raw food diet and will have a few dishes for you to try. Raw food is a great way to eat a more pure and natural diet.

Want more? Here is the entire event list for January so mark your calendars today!

Remember, there is always a newer and better version of yourself just waiting to be discovered.

Happy New Year from Midtown!

And it’s not just annoying or painful.  Too much stress can be dangerous.  Stress contributes to high-blood pressure, heart disease, poor habits and a lowered immunity.

Don’t worry. We’ve got you covered. Here are the top 5 ways to reduce your stress level throughout the holidays here at the Club.  

1. Friday Night Family Swim

Bring your kiddos to our pool any Friday night from 6-8pm and they can swim, splash, and just go water-crazy.  It’s a great way for you to relax while they have fun.  They will be exhausted when you go home, and maybe, just maybe, you’ll get the rest of the night to yourself while the children are nestled all snug in their beds.  Ah, peace and quiet. 

2. Take a Yoga Class

Yoga reduces stress and tension.  When your shoulder or neck starts to hurt, it’s more than likely due to worry and pressure that has built up inside you.  One of the ancient yogis’ most profound insights was the link between breathing patterns and state of mind.  In yoga, the goal is to slow down the breath, primarily by breathing through your nose.  We currently have nine yoga classes per week at various levels.  Check out our website for our full schedule.

3. Get a Massage

When we are stressed we tend to tense up the muscles in our body; our shoulders, neck, and jaw are the biggest culprits.  Massage can help relax and soften injured, tired, and overused muscles and helps release endorphins . 

Even better, through December 31, 2011, if you purchase any combination of spa services of $60 or more, you’ll receive a voucher for up to $20 towards your next spa service.  How cool is that?

4. Kick it Out in Mixed Martial Arts

Mixed Martial Arts (MMA), a full-body contact sport that provides a great way to hit and kick my aggression out!  And hey, certified personal trainer Rick Guzaski doesn’t mind.  He runs weekly MMA sessions, so contact him at rick.guzaski@midtown.com to see when you can kick him next!

5. Pedal Through a Cycle Class

Sure, any form of exercise is a stress reliever but cycling in particular can be better than some others.  The repetitive action of pedaling involved in cycling can help your brain release outside stresses in the same way that mediating on a phrase or a word is used in classical mediation.  

By focusing on your pedal stoke you can block out other worries and stresses of the day, giving your brain a break from your daily problems.  And with the upbeat music and encouragement from our instructors, it gives you all the more reason to try out a class.

Let the relaxation begin.  What’s your favorite way to reduce stress during the holidays?