Auburn Racquet & Fitness Club

1. SPREADS (Margarine)

TIP: Look for soft tub margarines, which contain lower amounts of trans fats, and use sparingly.

2. PACKAGED MIXES (Cake, pancakes, etc.)

TIP: Look for reduced-fat options, or make baked goods from scratch.

3. SOUPS

TIP: Make your own soup, or buy reduced-fat options.

4. FAST FOOD (KFC, Burger King, Wendy’s)

TIP: Skip fast food, especially the pies, biscuits and fries.

5. FROZEN PREPARED FOODS (Chicken pot pies, macaroni & cheese, pizza)

TIP: Stick with baked and broiled items without sauces and crusts, or make your own.

6. BAKED GOODS (Cookies, cakes, pies, doughnuts)

TIP: Make your own low-fat versions at home.

7. SNACK FOODS (Most fried chips and crackers; read labels)

TIP: Try pretzels, baked chips, pita chips, fresh fruit, yogurt and trail mix.

8. BREAKFAST FOODS (Cereal bars and high-fat cereals)

TIP: Try whole wheat toast, yogurt and low-fat cereal with skim milk.

9. TOPPINGS AND DIPS (Non-dairy creamer, whipped toppings, gravies, bean dips and salad dressings)

TIP: Stick with oil, vinegar and herbs on your salads; non-fat milk in your coffee and make your own dips and gravies.

1.  Aerobic fitness by burning fat and improving your cardiovascular fitness

2.  Anaerobic fitness by offering short, intense bursts of activity during a point followed by rest, which helps muscles use oxygen efficiently.

3.  Ability to accelerate by providing in sprinting, jumping and lunging quickly.

4.  Powerful first step by requiring anticipation, quick reaction time and explosion into action.

5.  Speed through a series of side-to-side and up and back sprints to chase the ball.

6.  Leg strength through hundreds of starts and stops that build stronger leg muscles.

7.  General body coordination since you have to move into position and then adjust your upper body to hit the ball successfully.

8.  Gross motor control through movement and ball-striking skills that require control of your large muscle groups.

9.  Fine motor control by use of touch shots like angled volleys, drop shots and lobs.

10. Agility by forcing you to change directions as many as five times in 10 seconds during a typical point.