HEALTH FITNESS
&
MAR/APR 2014
at The Sporting Club
THE SPORTING CLUB | 8930 University Lane, San Diego, CA 92122 | Ph 858.552.8000 | www.thesportingclub.com
HEALTH & FITNESS AT THE SPORTING CLUB
MAR / APR 2014
Reasons to Upgrade Your Mat-Based Pilates Workout to Pilates Reformer Pilates reformer sessions take mat-based Pilates to another level. Sporting Club Pilates Director Lucy Garcia offers 5 ways Pilates Reformer sessions can help improve your workout. A Deeper Workout & More Definition - The springs on the reformer equipment offer variable resistance, which increases strength and creates tone in your arms and legs, upper back and shoulders. For instance, doing a plank or push-up with the spring resistance requires more strength and builds more definition in your muscles. A More Comprehensive & Limitless Workout - Mat-based Pilates is based on 34 original exercises created by Joseph Pilates yet on the reformer there are limitless possibilities. There are literally over 1,000 variations, which result in more diversity ranging from simple to complex multi-planar movements. The sheer variety of reformer exercises also means that you can never plateau and so it continues to enhance your body awareness, neuromuscular coordination, stamina, agility, athletic performance and balance. In addition, the reformer corrects muscular imbalances and allows for a more uniformly developed body. A More Intense & Efficient Core Workout - The reformer is ultimately a more intense and efficient core workout. Deep stabilizing muscles such as the Transverse Abdominis, adductors, pelvic floor muscles, diaphragm, multifi-
If you are new to Pilates, contact Lucy Garcia at lucy.garcia @thesportingclub.com for a free 30 min complimentary session.
dus and erector spinae (longissimus thoracis) are challenged against the resistance of the spring and have to fire up to control the eccentric contraction which prevents you from falling off the equipment. A More Customized Workout - There is more focus on biomechanics and correct alignment that is specific to your needs. This helps prevent injuries and a program can be designed to rehab a specific condition. More Flow & Precision - There is more flow and precision required, as many exercises force you to multi-task. Simultaneously, you recruit core muscles, increase strength, challenge flexibility and remain balanced. Combined with the extensive variety of exercises, the reformer provides a very fun, stimulating yet fluid workout.
CONGRATULATIONS! Faisal Kanaan for being the winner of the iPad mini in our Member Referral Promotion. Thank you for your support! 2
MAR / APR 2014
HEALTH & FITNESS AT THE SPORTING CLUB
Fuel Up at The Café by Randy Clark (Chef & Café Manager)
We believe in a whole body approach at The Sporting Club.
Butter and Caffe Calabria coffee to offer. As a result, our
This includes offering tasty and healthy food options that
members benefit from good, quality foods while helping
coincide with your diet and workout regimens. Since calo-
support our surrounding community.
ries equal energy, we focus on providing nutrient rich food choices made fresh and in-house with great pride. We do what we do in The Sporting Club Café because that’s what our members and guests deserve.
In addition to our regular menu, we offer fantastic daily specials Monday through Thursday ranging from soups with no cream or roux to Chicken Curry with Saffron Couscous and Roasted Sweet Potatoes. All Café food items are
We also make a point of seeking out the best of the best
made fresh to order and can be pre-ordered to fit your busy
local products like Anne’s Kombucha, Pacific Beach Peanut
schedule. See you soon in the Café.
Introducing Clinic at The Spa by Tricia Sterling (Spa Director) Structural Bodywork can offer several advantages over traditional Swedish massage. Although Swedish massage helps with circulation and lymphatic flow, which we all need given our active Sporting Club lifestyle, more specific tailored bodywork is also imperative on a regular basis. Chronic pain from over used muscles will deteriorate your body's joints over time creating more pain and discomfort. This pain can be decreased with specific techniques we offer at The Spa. To highlight some of these techniques and answer any questions you may have about your pain and discomfort, we will be offering 30 minute demonstrations followed by 30 minutes of Q&A every Tuesday night in March from 6:30pm to 7:30pm in the Annex. Our staff will demonstrate techniques on specific areas of the body each week. For example, neck/shoulders, low back/hips, and calves/feet, but we are happy to answer any questions you may. The Spa at The Sporting Club offers an integrated approach by combining soft tissue manipulations and movement education to restore the body to its natural state of alignment and balance. This is achieved by lengthening, restoring and reorganizing the connective tissue matrix of the body. Incorporating techniques such as active and passive joint range of motion, neuromuscular therapy, myofascial release enables our massage therapist to help clients achieve an optimal balanced and functional body.
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HEALTH & FITNESS AT THE SPORTING CLUB
MAR / APR 2014
David's Success Story One year ago member David Levi made the same New Years resolution so many people make: to lose weight. One year and more than 120 pounds later, he is confident that his permanent resolution not only changed his outlook on life but likely saved it. On January 1st 2013 David underwent gastric sleeve surgery, a non- reversible surgical technique used on the morbidly obese, which removed 85% of his stomach. At the height of his weight David was up to 353 pounds and with a young family and a 1 year old daughter he knew he had to make a change. He says he was initially inspired by his brother who had the same procedure a year earlier with similar results. He admits that,
B E FO R E
AF TE R
without having seen his brother go through the process, he probably wouldn't
of the stomach, it also reduces the
have gone through with it himself. As a local small business owner of David Levi
production of the hunger-stimulating
and Sons Fine Jewelry, he recalls one of his biggest wake up calls was when one
hormone ghrelin, which is produced
of his clients asked him if the picture of his daughter on his desk was his grand daughter. Not only had his obesity aged him physically, but it was also beginning to take a toll on his body. Every day activities that most take for granted had become very challenging and uncomfortable. Simple task like tying his shoes, getting in his car and more important life activities like playing with his daughter were not only hard but caused him pain. Now in his new body, he feels like he has added so many years to his life and is looking forward to doing things that he never thought he could do.
"Not only had his obesity aged him physically, but it was also beginning to take a toll on his body."
David always led an active life growing up, including an impressive college volleyball career at NYU. At
“When you workout with a trainer you have someone who inspires you, and claps for you. You have someone who is looking out for you.”
6’7” he recalls always being referred to as the “big kid” growing up. He
mainly in the lining of the stomach.
says he always carried extra weight
Since his food choices are limited by
but it wasn't until after college along
quantity he always makes sure to eat
with a decline of regular exercise that his weight gain progressed. Like most, the every day stresses of raising a new
nutritionally dense food and now views
family and a managing a thriving business pulled his attention from his health
himself to the process and has well
and fitness. He admits that he struggled with the same things so many people
exceeded the amount of weight that
do – portion control and emotional eating. “There were times I would eat some-
we was projected to lose. He says that
thing on the way home from work and then eat dinner with my family.” He admits
he “feels like he is in high school again.”
that he was what he calls a ‘secret eater’ and says now he is not able to “cheat”
Making this lifestyle change was import-
like he did in the past. His outlook on food has also changed dramatically. One
ant to him because he also wanted to
of the side effects of gastric sleeve surgery is that, by removing a large portion
set a good example for his daughter as
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food as fuel. He has fully committed
MAR / APR 2014
he understands that her eating habits
HEALTH & FITNESS AT THE SPORTING CLUB
Anne Apodaca Featured in Women’s Running!
are a reflection of his own. David has worked with trainers off and on prior to his surgery; however, he never achieved the dramatic results he was looking for because his diet was so out of control. Workouts were always a struggle because he had to manage around his 350 lb frame, making basic movements so much more challenging. Now that he has resumed regular exercise, he looks forward to increasing his muscle mass and enjoys challenging his new body with every workout. He is convinced that working with a trainer has played a crucial roll in his success as it serves as another area of support and helps him to stay focused. “When you workout with a trainer you have someone who inspires you, and claps for you. You have someone who is looking out for you.” He feels like he always pushes himself much harder than he would on his own, but in a way that is safe and effective post surgery. He claims
Pick up the March issue of Women’s Running Magazine, and check out their great feature on Sporting Club Fitness Model/Trainer Anne Apodaca. For more health and fitness tips, follow us or like us: @thesportingclub or facebook.com/thesportingclub
the energy he has after his workouts are “amazing!” and he is sleeping better than ever (David was previously
Training with Justine Green by Tricia Moore
diagnosed with sleep apnea). Most people don't even recognize David anymore which he takes as a compliment. He says that he didn’t have the weight loss surgery for aesthetic reasons and did it more for his health, but admits that he likes the fact that conversations with friends and family are not centered on his declining health. Now David is educating his friends about the procedure, and has even inspired a few people to have the surgery as well.
Training with Justine has been fantastic. What makes Justine's approach to fitness so interesting is that she is a professional dancer and dance teacher. She integrates her background in dance to enhance her client's training sessions. Justine will take a traditional exercise like a push up and integrate more of your body by adding a stretch, twist or adding an unstable surface. I like to run long distances and after my marathon in October, I found
If you would like more information
my hamstrings and glute/hip complex were not a strong as they could have
about Gastric Sleeve weight loss sur-
been. Justine has really worked hard to help me strengthen this part of my
gery or post surgery exercise support
body. She has integrated dynamic flexibility, unilateral strength work, and
please email Kris Machain at
some stretches she learned through dance. I am running with more balance,
kris.machain@thesportingclub.com
strength, and speed than I was able to before.
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HEALTH & FITNESS AT THE SPORTING CLUB
MAR / APR 2014
5 Ways to Improve Your Health Overnight! by Paul David (Fitness Manager) 1. Strength Train With workout options entering the market daily promising magical results, it can be hard to distinguish between truth and fiction. Here’s a tried and true
Welcome back
way to see results quickly - lift weights! From helping increase strength, balance, flexibility, and combating osteoporosis – to increasing metabolism and sculpting your body. Weight-training gives you the BEST bang for your buck and time. 2. Take Vitamin D Although Vitamin D is getting more press lately, most of us are still not aware of the importance of this nutrient. Our bodies typically get Vitamin D from sun exposure, ideally between the hours of 10am - 2pm, but because of the potential negative side effects of sun exposure during that part of the day, supplementation can be a safer way to get Vitamin D. More and more research has shown that Vitamin D can help in the prevention of chronic diseases, fight infections and boost your immune system. The Society of Clinical Guidelines Committee recommends 1500 to 2000 IUs per day for adults.
over 20 years of experience, Paul David has helped athletes, CEOs,
3. Less is More. Interval Training Short on time to get your workouts in? Here’s a simple but effective strategy: Interval Training. Instead of long bouts of activity, get on your favorite piece of cardio, or go for a run outside and follow this routine: warm-up for 5 minutes, then go hard for 2 minutes, then recover for 2 minutes. Repeat this routine for a total of 10 or 15 minutes, time permitting. You WILL see results.
moms, kids, firefighters and many others reach their fitness goals. Paul graduated from California State University Long Beach with a degree in Exercise Physiology and has received certifications from numerous nationally
4. Do Kettlebell Swings If there’s one exercise that contributes to losing body fat, getting lean, improving function and helping with sports performance, it’s Kettlebell Swings. When done with precision, proper technique and progressively increased in weight, you'll see results quickly. Ask one of our Coaches to help you with a tutorial. Work up to 100 Swings in under 4 minutes, it’s the best use of your time!
accredited fitness institutions. A big believer in community involvement, Paul is an active Rotary Club member and serves on the Board of Directors for the Mount San Jacinto Community College Foundation. He has also helped organize several commu-
5. Sleep IS The Magic Pill I’m always amazed at how little sleep most people get. Even though one might push through and still get the job done, lack of sleep is one of the
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A fitness industry veteran with
nity runs ranging from 5k to 10k to raise money for local charities.
main reasons behind a depressed immune
An avid outdoors-man, Paul
system. Being sleep deprived makes it harder
enjoys leading backpacking
to metabolize glucose and our level of corti-
and mountaineering trips to the
sol (Stress hormone) increases. On the other
Sierra Nevada when he's not at
hand, getting enough sleep allows growth
The Sporting Club. He is currently
hormone to contribute to recovery and
planning his first major expedition
building muscle and bone.
to Mt McKinley, Alaska.
MAR / APR 2014
HEALTH & FITNESS AT THE SPORTING CLUB
Breathing In Relaxation, Breathing Out Tension by Lindsey Mueller As a nutritionist, I encounter several people with stress
Lifestyle Changes – Practice “reframing” and limiting relation-
management issues ranging from Stage 1-3 Adrenal
ships that bring you down instead of build you up. Laughing,
Fatigue. Instead of reaching for heavy meds, I always
being outdoors, or having a pet can do wonders to restore
encourage trying these treatment options for balancing
your energy.
cortisol levels, the stress hormone, first.
Sleep – For those who suffer from adrenal dysfunction, there
GOOD Nutrition – Eating whole, unprocessed foods and
is something magical about the sleep hours between 7am
focusing on high protein and fat meals will go a long way. Aim
and 9am. Whenever possible, try taking advantage of the high
to have a “BAB” (Big A** Breakfast), medium lunch, and light
quality sleep you get between these hours. Also, try taking 20
dinner to get the most out of your calories.
minute or less naps whenever possible around 11am and 3pm.
Appropriate Exercise – Depending on your stress level, find
Alternative Therapies – Mediation, deep breathing,
the appropriate amount and type of exercise for your body.
biofeedback, chiropractic care, massages, yoga, Tai-Chi,
Overtraining syndrome can cause adrenal fatigue, so try
and acupuncture are all great alternative therapies that
adjusting to a lighter routine to give your body time to recover
have been found to be effective against stress issues.
if you suspect this may be an issue.
Lindsey Mueller | Clinical Nutritionist Lindsey Mueller is a Certified Clinical Nutritionist serving the San Diego market. Born and raised in San Diego, she earned her Nutrition degree by attending the Natural Healing Institute of Naturopathy, one of the top three largest and most respected clinical nutrition programs in the country. Her specialties are functional nutrition, Paleo nutrition, blood sugar regulation, food allergies/intolerances and digestive health. She is also a fitness enthusiast and has done several marathons up and down the coast of California. Lindsey can analyze your lab work, history, symptoms, and goals to make a sustainable plan that is individualized to your needs. To schedule an appointment email Lindsey at lindsey.mueller@thesportingclub.com Lindsey will also be offering a "Gastronomy of Beauty” Cooking Class with the chefs at Waters Fine Foods & Catering on April 3 from 6-8:30. Learn how about foods that will not only make you feel good but look good, and how to transform them into delectable dishes from culinary pros. For more class information or to sign up, please call 619-276-8803. *Sporting Club Members receive $10 off this class.
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CLUB THE SPORTING
WORKPLACE
WELLNESS Workplace Wellness isn't just a buzz word – it’s an employee way of life. What does that mean to you and your staff? It’s simple: • • • •
Wellness programs can help reduce absenteeism Has shown to increase employee productivity Keep the healthy people healthy Improve the health of those that need it
We can help build an employee wellness program tailored to your budget and individual needs from special membership pricing, personal training, spa packages, nutrition programs and more. Now is the time to make the commitment of wellness to your employees. Who doesn’t welcome the gift of health? For inquiries, please contact our Workplace Wellness Director Tiffany Hofstetter at 858.336.6150 or e-mail: tiffany.hofstetter@thesportingclub.com