Premier Tennis & Fitness

04/29/2024

If you haven't already, head on over to follow for updates on what's happening at 3410 Bell St.

04/25/2024

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].

04/04/2024

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!

03/01/2024

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!

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

02/29/2024

In honor of Leap Day 🐸

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.

02/19/2024

🍇 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 😍

02/16/2024

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.

02/15/2024

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.

02/13/2024

02/12/2024

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.

02/01/2024

What's your preferred time of day for exercise?

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

01/24/2024

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!