Hours: Saturdays & Sundays (Labor Day – Memorial Day)
Hours: Fridays, Memorial Day – Labor Day
Hours: Saturdays & Sundays (Memorial Day – Labor Day)
Hours: New Year’s Day
Hours: Easter
Hours: Memorial Day
Hours: Independence Day
Hours: Labor Day
Hours: Thanksgiving
Hours: Christmas Eve
Hours: Christmas Day
Hours: New Year’s Eve
What is one of the most undertrained areas of your body? If you guessed your core, then you’re 100% right. When you think of core training, you probably immediately think of abs. Everyone wants a 6 pack, but it’s about so much more. Let’s go into more detail about core strength, stability, mobility, and purposeful core training. (more…)
Valentine’s Day is a great opportunity to spend time with your significant other and have a romantic date. Most often, couples eat candy, chocolates, and high-calorie dinners. Instead, spend this Valentine’s Day at home by making a meal together. Not only is a great way to spend time together, but you’ll have control over what goes into your food. Try one of these healthy meals for two! (more…)
Happy New Year everyone! Let’s revisit New Year’s resolutions – maybe you’re into them, maybe you’re not. Either way, if you really “unpack” resolutions, it’s a chance to commit yourself to a goal. I’m not here to tell you that resolutions are great/bad for you. That’s for you to decide. I’m here to talk about the power behind your plans and if you believe in yourself, you’ll have a greater chance of successfully accomplishing your goals. (more…)
The most elite Olympic athletes understand the importance of nutrition for optimum performance and recovery. Eating a healthy diet with adequate calories and nutrients may mean the difference between a gold medal and silver. The first in a four-part series, this blog will cover the topic of breakfast. Follow these simple tips to eat like an Olympian and train your body and mind in order to improve your own athletic performance. (more…)
Valentine’s day is nearly here and everywhere we look there are advertisements for chocolates, candy, wine, and romantic dinners. Valentine’s Day has been labeled as a romantic holiday, and for some reason, romance is associated with high-caloric dinners, treats, and drinks. Instead of needing a post-Valentine’s Day sweets recovery this year, consider spending the dreamy day in a way that’s a little more fitness-friendly. You’ll have your significant other all starry-eyed over you when you suggest a few nontraditional ways to celebrate.
Are you or your child getting the most out of your swim lessons? Are they progressing as quickly as you’d like? Are they getting enough attention and swim time? These issues can be discouraging for both swimmers and parents. Private swim lessons can solve those problems, and many more. Here are some benefits to consider when deciding between group and private swim lessons. (more…)
A healthy heart is the key to a long and prosperous life. According to the American Heart Association (AHA), the two best weapons to fight heart disease are a healthy diet and lifestyle. Follow these simple steps to ensure long-term heart health.
1. Start by moving more.
Figure out how many calories you need to consume daily. Nutrition fact labels are based on a 2,000 calorie diet. You may need more or less depending on factors such as age, gender, and level of physical activity.
Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week. A combination of the two is suggested as regular physical activity can help with weight loss and weight maintenance.
If your schedule does not allow for the typical workout session, try aiming for multiple sessions at least 10 minutes in length spread throughout the day.
If you are looking to lower your blood pressure and/or cholesterol, the AHA recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times per week.
Try these exercises that are good for overall heart health.
2. Eat a variety of nutrient-rich foods.
Nutrient-rich foods contain minerals, protein, and other essential nutrients in large quantities while being lower in calories. These foods can help with weight control, cholesterol, and blood pressure.
Your diet should emphasize:
A wide variety of fruits and vegetables
Whole-grain products
Low-fat dairy products
Lean protein choices (ie: skinless poultry and fish)
Nuts and legumes
Non-tropical vegetable oils
The DASH (Dietary Approaches to Stop Hypertension) eating pattern is recommended to help decrease your risk of developing cardiovascular disease. Follow this link to read more about the DASH diet.
3. Eat less of the nutrient-poor foods.
You should limit foods and beverages high in calories and low in nutrients.
Food items you should limit:
Saturated fat and trans fat
Sodium
Red meat (can be eaten in moderation if the leanest cuts are chosen)
Sweets and other sugar-sweetened beverages
4. Base your eating pattern on these recommendations.
Try to eat a wide variety of fruits and vegetables. Fresh, frozen, and canned options are available. Opt out of high-calorie sauces or added salt and sugars during preparation.
Choose fiber-rich whole grains.
Choose lean protein like poultry and fish. Prepare them in healthy ways without the skin to cut down on added saturated and trans fats. All meat choices should be the leanest cuts available.
Eat a fish at least twice per week. Aim for salmon, trout, or herring as these options are high in Omega-3 fatty acids.
Choose fat-free and low-fat dairy products.
Try to avoid all foods containing partially hydrogenated vegetable oils, as these items are high in trans fat.
Replace saturated fat in your diet with monounsaturated and polyunsaturated fats. Saturated fat intake should be no more than 5-6% of total calories.
Limit foods and beverages with added sugars.
Choose foods with less sodium and try to prepare foods with little or no added salt. In order to lower blood pressure, try to limit sodium to 2,400 milligrams or less per day. If you can, reducing your daily sodium intake to 1,500 milligrams can have extremely positive benefits to your blood pressure.
Drink alcohol in moderation. This equates to no more than one drink per day as a woman and no more than two drinks per day as a man.
When eating out, watch your portion sizes and try to follow the AHA’s dietary recommendations as closely as possible.
5. Avoid tobacco and secondhand smoke.
Follow this link to learn more about quitting smoking.
If you are ready to make a lifestyle change to reduce your risk of heart disease, contact me for a free nutrition consultation! I will help you with a suggested meal plan or food options to maintain long-term heart health and improve your overall health and wellness!
Written by Sarah Brunner, RDN, CD; Elite Sports Clubs Registered Dietitian
Sarah is certified in food allergies/intolerances and nutritional counseling, Academy of Nutrition and Dietetics; has a certificate in Dietetics from Mount Mary University; and a BA in Education and Mathematics from the University of Wisconsin – La Crosse.
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Mike Sharp is the Tennis Director and the General Manager at Elite Sports Club -West Brookfield. Mike absolutely loves the sport of tennis and enjoys sharing his passion with both new and experienced players alike. Learn more about Mike Sharp!
It’s much easier to get out of a routine than into one. That said, wouldn’t you want someone by your side who’s encouraging you to push yourself? Well, that just happens to be one of many reasons why couples who train together, stay together. Of course, working out together isn’t a surefire guarantee of forever bliss, but when you train together, it really can have positive benefits in your relationship. Here, we will focus on five incredible reasons why couples who train together stay together.
Johnny G started “spinning”, or indoor cycling classes, in the mid 80’s. Ever since, people have been sweating, breathing hard, losing weight, and gaining fitness taking an imaginary ride on a stationary bike. Some see it as a class for the hardcore fitness enthusiast with no room for mercy. If you are reserved to give it a try, I am here to tell is a great class for just about anybody! Here are 5 reasons not to be scared of indoor cycling classes. (more…)
What is one of the most undertrained areas of your body? If you guessed your core, then you’re 100% right. When you think of core training, you probably immediately think of abs. Everyone wants a 6 pack, but it’s about so much more. Let’s go into more detail about core strength, stability, mobility, and purposeful core training. (more…)
