Premier Tennis & Fitness

Hello PTF Family!

We're looking forward to celebrating your support and giving a heartfelt farewell to the Hankel family this weekend. Please join us for some food & fun on Sunday afternoon.

If you'd like to add to the celebration in any way, please reach out to Amy at [email protected].

These are all foods rich in nutrients important for thyroid health!

🥝Fruits are rich in whole-food Vitamin C, Potassium, and even Vitamin E (kiwis especially!)
🌟Liver is such a nutrient-dense food! It’s rich in B Vitamins, Vitamin A, Zinc, selenium, etc.
🌰Brazil nuts are a great source of Selenium! Just 2-3 nuts/day is all you need.
🍤Shellfish are rich in Iodine, Zinc, and Selenium. If you can add into your weekly meal routine, I highly encourage it!
🐝Bee pollen is another “superfood” as it’s rich in a variety of nutrients but especially B Vitamins. Add into a smoothie or top your overnight oats or yogurt for a nutrient boost!
🍳Lastly, eggs are a solid source of fat-soluble vitamins such as Vitamin D and A that help support thyroid hormone production and cellular utilization.

There are definitely a variety of other foods that could make this list. These are just some go-to nutrient-dense options so you’re getting the biggest bang for your buck with prioritizing!

Staying active is good for our overall wellbeing, but it can be tough to stay moving & motivated when you're sore! I have a love-hate relationship with "smashing" or "rolling" -- and I hope you will, too! 😝 A foam roller is a piece of recovery equipment which can be used to target various muscles, tendons, fascia, and other soft tissue. It is used to stimulate the nervous system to relax tension in the surrounding tissues and increase the range of motion in muscles and tendons around joints.

Use foam rolling before or after a workout to:

💪 increase range of motion
💪 increase circulation
💪 warm up muscles
💪 reduce muscle soreness
💪 reduce pain
💪 help you relax

Contraindications include (but are not limited to): fresh injuries, pregnancy, diabetes, hypertension, osteoporosis, and inflammatory phase of arthritis.

Here is a how-to video to help YOU get rolling!

How to Foam Roll NASM’s videos contain information on health, nutrition, fitness and exercise. This information is for informational purposes only and is not intended to repl...

In honor of Leap Day 🐸

10 Exercises to Improve Your Vertical Jump In sports, your vertical jump can be the difference between a win and a loss. Brian Schulte, CSCS, FAFS lays out an exercise regime to help your jumping ability.

Look at the majority of chronic disease and the top causes of death. Do you know what the common thread is?
Inflammation.

In one way or another, it’s at the root of illness and the reason why so many people just can’t get well. 😑 So what can you do about it?

🐟 Load up on anti-inflammatory foods. Omega-3 fatty acids (wild caught salmon, walnuts, flaxseed, chia seeds), dark berries, garlic, ginger, turmeric, and leafy greens.
❌ Skip sugar and processed foods. If it’s in a box, toss it. (Generally speaking.) Read labels for everything- sugar is a sneaky ingredient that may be hiding in different forms.
🏃🏻‍♀️Regular exercise and physical activity cuts back of inflammation. Move it or lose it!
🛌 Quality sleep and stress management keep inflammation markers low. The body goes into repair mode while we sleep so don't miss out on precious recovery.
🚭 Alcohol puts the body in an inflammatory state. The less you partake the better.

Read more here 👇

Chronic Inflammation: 6 Dietary Tips to Reduce Body Inflammation - Metro LookUp Dealing with stress, bacteria, and viruses is a natural process in our body. Our interconnected organs work together to maintain balance. When one part of our body isn't functioning well, it can affect other parts too. Our body has a built-in defense mechanism to combat infections and heal itself, k...

🍇 Grapes are packed with Fiber & Vitamin K which is important for heart and bone health.

🍇 Grapes also contain a powerful antioxidant that studies suggest may help reduce the risk of chronic illnesses including heart disease, some cancers and Alzheimer's disease.

Grapes are one of the sweetest fruits (12 g of sugar/half-cup), but sugar in fruit is absorbed more slowly and does not cause the same blood sugar spikes as table sugar. Choose Your sweets wisely 😍

A 2023 review published In the Annals of Internal Medicine found that older adults who did yoga were stronger and had better balance - as well as more endurance, in a faster walking pace - than those who didn't.

Join Tanya Suiter for yoga on Monday nights at 5:30 pm right here at PTF.

Muscles typically shrink about 3-8% per decade after age 30. Muscle weakening accelerates after age 60. Strength, endurance and flexibility are key for good balance. We -- especially older adults -- should target one or more of these every day.

Has your doctor recommended weight-bearing activity?

During weight-bearing activity, the muscles and tendons apply tension to the bones, which stimulates the bones to produce more bone tissue. As a result, bones become stronger and more dense and the risk of osteopenia, osteoporosis, and fractures decreases.

https://www.osmifw.com/sports-medicine/bone-density-and-weight-bearing-exercise/ #:~:text=During%20weight%2Dbearing%20activity%2C%20the,%2C%20osteoporosis%2C%20and%20fractures%20decreases.

What's your preferred time of day for exercise?

https://www.sleepfoundation.org/physical-activity/exercise-and-sleep

Here's a family-favorite we enjoy BERRY much! 🥞🫐

Did you know? 🤔
A new study published in the The Journal of Nutrition showed that higher intake of flavonoid-rich berries were associated with an overall mortality risk

Today we used Arbonne's Simply1 Strawberry Protein (inquire at the PTF front desk or on Facebook messenger if you are interested in more nutritional information) for the pancakes. We blend the 3 ingredients (protein shake mix, banana, eggs), melt coconut oil on low heat to grease the pan, pour & cook pancakes!

33 g of protein 😋

We added blackberries and blueberries after blending the initial ingredients. Usually we just eat fresh berries on the side 😍 which is so much better than adding syrup!

We all know sleep is important to your overall health and physical activity, so it's important to zero in on habits that can give you a better rest. Does a nightcap help you get to sleep at night?

Alcohol and Sleep: The Truth Behind Your Nightcap This blog will cover how you might want to reconsider an evening cocktail by taking a closer look at the relationship between alcohol and sleep.

Join us tomorrow to Dance for the Dogs (and cats)! 🐾

Tanya Suiter will be ready to lead you through a great workout during the 8 am R.I.P.P.E.D. class. 💪
Mandy C**n Rutkowsky & Jessica Balsamo will be ready to groove with you during the 9:30 am Zumba.

Can't join us but want to support the cause? We'll have the 🐾 donation bin out through the end of the month. Please see the list of needs for the Humane Society of Southern Wisconsin attached below.

Did you know 🤔
many studies have shown that when you increase your potassium intake, your kidneys are better able to excrete sodium.

Potassium also:
helps blood vessels relax
helps maintain healthy nerve function
helps regulate heart & muscle contractions
helps regulate fluid balance
may help reduce blood pressure
may help protect against strokes
may help prevent osteoperosis
may help prevent kidney stones

What to eat:
vegetables
whole grains
beans
peas & lentils
fruits
nuts

🎾 HAPPENING SATURDAY🎾

Premier Tennis & Fitness will be closing today, Friday, January 12th at 4:30pm due to the weather. Stay safe and warm everyone!

It's going to be COLD next week, so mark it on your calendar to heat things up with Jessica Balsamo & Mandy C**n Rutkowsky at PTF!

🐾 Saturday, January 20th 🐾

WHO: Members & Non-members
WHERE: 3410 Bell St, Janesville (by Target)
WHEN: 9:30 am Zumba -- feel free to come early and join us for 8 am R.I.P.P.E.D.

Donations benefiting the animals served through the Humane Society of Southern Wisconsin (see list below) can be dropped off in advance or on the day of the event.

Due to the weather there will not be classes at 4:30 or 5:30 this evening (1/9). Stay safe!

There will be no
Turn & Burn classes on Tuesday 1/9. ❄️
See you
Thursday @ 5 am!

Joining any of our group classes in January?
Don't forget to sign up using the class sheets in the binder at the front desk.

🌟 BONUS CLASS on NEW YEAR'S DAY!
Jess & Mandy will be ready to lead you through a dynamic Zumba class at 9:30 am. See you tomorrow to kickoff the new year!

Great weekend for Wisconsin girls at a high end tournament in Illinois! Lexie won the doubles with Lizzie Stuckslager and the singles draw and beat Michael Chang, a Grand Slam champions daughter in the final, and his daughter is a phenomenal competitor and player! Caroline Raster took third place and McKenna Thorson took eighth place, but only because she couldn’t compete in the last matches due to an injury. All of these girls are great kids and hard workers and beating kids around the Midwest/Nation is amazing and they all come together when they are available and train at PTF on Sundays. I’m so proud of all of them and all of their futures are super bright!

No 5 am Turn & Burn class tomorrow, Thursday 12/28.

Take advantage of our membership specials to make a move towards your health goals in 2024. We would love to have you start or extend your membership with PTF! 💪

🗣BONUS CLASS
Set your reminder for New Year's Day!

Is your sweet tooth getting the best of you this season?

🥝🍍🍏🍉🍎🥑🍇🍐🥕🍅🍠🍆🫑🥒
A little fruit goes a long way. Adults who added an extra daily cup of fruits and veggies to their diet for 1-10 months lost a few pounds and lowered their blood sugar and blood pressure, according to a study from September 2023. Researchers say the produce replaced less healthful food and provided extra fiber, vitamins, and minerals.

Consumer Reports on Health, January 2024
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.120.048996

We'll be here so you can keep moving -- except Christmas Day!

15 minutes of mindful movement will do your body good even when you can't make it to the gym. Here's a yoga flow to enjoy as you give your body & mind a boost through the weekend. Enjoy!

https://youtu.be/j8bEWn2E9uo?si=gjHaVrX0SLq3wUdL

Great day of cleaning by the tennis crew. I just wrapped up sweeping all four courts, Hattie cleaned and organized both sides behind the mat and got rid of garbage, and Liam organized all the carts, hoppers and racquets. Special thanks to Brandon for sweeping the courts during the week recently. It’s great to have a team willing to chip in, and trying to provide the best playing experience for our tennis and Pickleball players. See you all soon!

5:45 am at PTF this morning and the parking lot is packed! There was Pickleball, AXF, Jess’ Turn and Burn all rocking this morning. Also, a good amount of people on the fitness floor, including myself getting a workout in before taking the kids to school. Get in here now and take advantage of our membership specials, and immerse yourself into this wonderful community. PTF is filled with fun and diverse amenities that will activate those happy endorphins! Happy Thursday!