HEALTH FITNESS
&
NOV/DEC 2014
at The Sporting Club
THE SPORTING CLUB | 8930 University Center Lane, San Diego, CA 92122 | Ph 858.552.8000 | www.thesportingclub.com
HEALTH & FITNESS AT THE SPORTING CLUB
NOV / DEC 2014
Member Success Story no time for me to go to the gym. In an effort to persevere, I relied on support of my uninjured right side and eventually became a bit unbalanced on the use
Have you been working with a Trainer? Yes, I have been working with PT
of my muscles.
Sahand Rostami so that I can make
How have you overcome these challenges?
plish my goals.
I decided to hit the gym and started biking again in an attempt to get in shape. However, I developed a terrible
my body stronger in order to accom-
How has working with a Trainer/ Coach helped you in your fitness journey?
pain on the side of my left leg and my
As I mentioned before, my trip to the
back was very tight. Bicycling here is
Grand Canyon wasn’t easy for me
very different than in New York.
since I wasn’t used to walking 10 miles,
What made you decide to make a change?
We don’t have the seemingly ongoing
in the heat, with a backpack that
miles and hills like we do in San Diego.
weighed 28 1/2 lbs. Going uphill and
So it seemed that the more I tried to
downhill were both difficult.
To get back on my feet, no pun intend-
bike and workout, the more I hurt.
However, the few sessions I had prior to
While trying to do stretches in order to
the trip got my body in shape. Sahand
soothe my pain on my own, Sahand
made me walk with weights making
passed by and asked what was wrong.
sure my posture was correct so I knew
I told him about my pain and he sug-
how to walk with the heavy backpack.
gested a better stretch. I had noticed
I also worked on my leg muscles trying
him working with other members and
to get them strong and flexible.
was always impressed by how he em-
The Grand Canyon wasn’t an easy trip
Miriam Lorentzen
ed, some friends convinced me to do a century in Lake Tahoe. Another friend also talked me into doing a 5-day hike and partake in a four night camping trip at The Grand Canyon, which is completely out of my comfort zone.
What challenges have you experienced as it relates to health and fitness?
phasized stretching.
for me, but I’m happy I did it! I had no
I decided to work with Sahand and we
problems with my body and I was able
both realized how weak and atrophied
to apply my attention on the beauty of
I’m an avid bicyclist who has always
my left muscles were. We started by
the Canyon.
been very adamant about the impor-
stretching my muscles and training my
tance of a maintaining a healthy and
brain to better recognize my left side
As for my century in Lake Tahoe, I wasn’t
active lifestyle. I recently moved from
again.
New York, and although I’m in good health, my fitness routine has had some lapses as a result of two accidents. I took a fall and tore the side and back ligaments of my left ankle. I love bicycling and I have been riding for a couple years. In fact, bicycling was one of the main determining factors in my decision to relocate to San Diego. However, I didn’t arrive in San Diego in the best shape. Beside the stress of moving across country, coupled with my injuries, there was just
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sure if I was going to finish the 100 miles. The race has 10 miles of hills right at
I immediately noticed a change in my
the start, which I’m still learning to love.
muscles and it showed in my biking. My
However, having trained for the hike I
speed improved and now I have more
was in better shape except learning
power to climb the hills.
to use my hamstrings and stomach muscles. To my surprise, not only was
Your advice to others who might be going through similar struggles? My advice to others is that sometimes we all need a professional trainer to effectively improve weak muscles or get back into shape. It’s always better to finish the race with no pain and a smile.
I able to do the hills with no problem, I was happy to find that my body had no pains at the end of the race too. I definitely recommend working with a trainer if you can!
NOV / DEC 2014
HEALTH & FITNESS AT THE SPORTING CLUB
Pre-workout Snacks for Fat Loss by Susan Sange Whether it’s first thing in the morning or that late afternoon crash, we sometimes find ourselves hungry before a workout. What to do? You don’t want
BIG Glass of Water
to fill up on a full meal unless you have
Hand Full of Grapes
2-3 hours of digestion prior to your activity. Yet, if you don’t eat anything, your energy will be too low to push
2 oz. Turkey
your fitness to the next level.
10-15 Raw Almonds
Carbohydrates fuel muscles (and the brain!) for activity and they play an important part in your fitness plan,
Small Protein Bar
especially if you are trying to gain
200 cal w/ 10+ g protein
muscle mass or improve sports perfor-
½ Apple
mance. But what if your primary goal is fat loss? If you are trying to lose body fat, you should keep an eye on how many carbs you take in. You want your
1 Hard Boiled Egg
snack to fuel you just enough to drive
Super Sport Drink by The Sporting Club Café
the hunger and fatigue away WITHOUT spiking your blood sugar. Talk to one of our trainers to get a better idea of your personal dietary needs. Here are a few ideas to also
If you have any questions or would like to know more
help you out:
about Fat Loss, please contact Susan Sange at
susan.sange@thesportingclub.com
My CVAC Experience by Jim Espinoza CVAC has been an incredible resource for me and my sports management training. They are the clear leader in the industry, and from my experience in the pod, I have discovered several benefits. For example, after my sessions I’ve noticed a feeling of calm and rejuvenation. Before several sessions, I was stressed from daily tasks but after being in the CVAC pod my stress levels felt reduced. I have also just started a new swimming program, and after my CVAC session I felt a burst of endurance. I’ve found that the pod helps with my overall mental and physical health and gives me a new source of inner power and energy.
If you haven't tried CVAC yet, receive a 20 minute complimentary session to unleash the benefits of this exclusive technology.
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HEALTH & FITNESS AT THE SPORTING CLUB
NOV / DEC 2014
Computer Exercises by Kate Grace Don’t let working on your computer cause neck, back, and shoulder pain. Use of a headset on your phone is a must! Take frequent breaks every 20-30 minutes. Get up and do these simple exercises. This will break the harmful bent over pattern you are in while working at your computer!
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1. Find a corner of a wall and squeeze your shoulder
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blades around the corner. 2. Drop head to one side and gently pull it to the side with your opposite arm. 3. Look to your armpit with one arm raised and gently stretch with opposite arm. 4. Fingers down, palm open, gently pull hand back toward you.
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5. Fingers down, palm toward you, gently pull hand toward you. 6. Stand, hands on low back, lean back, look up. Pay attention to early warning signs such as headaches, muscle pain, and fatigue so adjustments can be made early. We are here to help. The Evolve Sports Medicine Team Tel 858-457-3545 | www.kgpt.com
ARE YOU SUFFERING FROM JOINT OR MUSCLE PAIN? NOT SURE WHAT TO DO ABOUT YOUR ORTHOPEDIC CONCERNS?
INJURY SCREENING Next Screening: Nov 17th | Dec 8th 2014
Get a Complimentary Evaluation and discuss your concerns with our Sports Medicine Team. Sign up at the Fitness Desk on the 2nd Floor. For more information, please email Fitness Director Chris Guerrero at chris.guerrero@thesportingclub.com
Welcome to The Sporting Club Kiki Robinson Kiki has been in the personal training business and teaching various Group Ex and aquatics classes in San Diego for 24 years. She graduated with a Masters Degree in Sports Sciences from University of Tartu, in her home country of Estonia. Kiki was a member of the Estonian National Archery Team and has won several championship titles. Her absolute favorite class to teach is indoor cycling because it enables her to combine her 2 passions - cycling and teaching. Certified by ACE, AEA, Exel Sports Nordic Walking, Venice Nutrition
Meet Kiki every Friday at 9:00AM for Indoor Cycling at the Annex. 4
NOV / DEC 2014
HEALTH & FITNESS AT THE SPORTING CLUB
Wed
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November 12th 3-6PM NuFace & Jane Iredale Event Chance to win a free NuFace device & Free gift with purchase from Jane Iredale.
Sat
15
November 15th - December 31st Gift Card Special Buy 3 Get 1 Free.
Meet your Spa Staff Eileen O'Donoghue Eileen joined the spa industry because she strongly believes in the health and wellness benefits of massage therapy. She is passionate about helping others achieve and maintain a healthy well being. Eileen’s favorite spa service is a therapeutic massage that relaxes both the body and mind. In Eileen’s free time she enjoys cycling, running, and swimming. Education and Certifications - Mueller College San Diego - Master of Science: University of Gueph, Ontario Canada
Have you tried HydraFacial? The HydraFacial combines spa therapies with medical technology to cleanse, exfoliate, hydrate, and protect your skin. A comprehensive procedure for all skin types targeting: •
Dry or dehydrated skin
•
Oily or congested skin
•
Rosacea
•
Sun damage
•
Blemishes
•
Uneven skin tone
•
Fine lines and wrinkles
Instant results will leave you looking radiant and refined with no downtime. It is perfect right before a big night out or for a special occasion.
Call us at 858-713-1866 or visit the Spa desk for promotions and pricing.
HOURS Tuesdays and Thursdays 7AM-9AM | 4PM-6PM Wednesdays and Fridays 10AM-6PM
$35
Saturdays 9AM-3PM
Coming soon Make-up, Manicures & Pedicures!
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HEALTH & FITNESS AT THE SPORTING CLUB
NOV / DEC 2014
Training with Alena by Michael R. Guerrero Training with Sahand by Thomas Brown Prior to training with Alena, our gym routines were getting pretty routine. The same exercises and programs that had once produced results were no longer making a big difference. Alena helped us to find new and effective exercises that we have been able to incorporate into our own programs. We've both noticed significant increases in our endurance, strength, and confidence. Alena has helped us to use equipment that was initially intimidating and push through the last few reps of those difficult sets. Her deep fitness knowledge, positive attitude, and program personalization has made getting in shape an exciting and enjoyable experience.
What made you decide to make a change? I wanted to feel more energetic and be pushed to work out with higher intensity.
Holiday
Fat Blast A 14 Day Blast to help you Stay Lean and Strong through the Holidays!
Dec 1st – Dec 14th Offered at 7am, 9am or 6pm
• • • • •
Meets 3x/week guided by our Expert Coaches Includes 14 Day Nutritional Plan & 14 Day Detox Supplementation by Designs for Health Efficient Strength Training Circuits designed to help you drop Body Fat Recover weekly with a Yoga Session (included in the program) Weekly Accountability & Support
$359 for Members | $459 Non-Members LIMITED SPACE** To Sign up and/or for more information, call 858-552-8000 or Contact Chris Guerrero at chris.guerrero@thesportingclub.com
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What challenges have you experienced as it relates to health and fitness? My challenge was to overcome fatigue from nearly a month of being on the bedside after surgery.
How have you overcome these challenges? Eating 5 or more times a day and exercising consistently.
Your advice to others who might be going through similar struggles? To eat healthy and exercise even if you're feeling tired.
Have you been working with a Trainer? Yes. I have been working with PT Sahand Sostami for 4 weeks now
How has working with a Trainer/ Coach helped you in your fitness journey? Sahand has helped my energy level increase to where it was before my surgery, and in only 4 weeks, I've gained 8 pounds of muscle!
NOV / DEC 2014
HEALTH & FITNESS AT THE SPORTING CLUB
Total Body TRX Blast In 30 Minutes by Alena Ryazheva BRIDGES
To start, lie on your back and hook ankles in the cradles. Bring heels close to your hips until your legs form a 90-degree angle.
Extend arms out beside you and lift your hips up until upper body is at a diagonal. Lower back down to start.
ROW AND SQUAT
Grab the handles with your palms facing one another. Lean all the way back until weight is on your heels,
arms extended out in front of you, and body forms a diagonal. Squeeze shoulder blades together and keep your core tight as you bend your elbows and pull torso up to meet your hands. Lower to return to start. Lower down into a squat, extending arms in front of you at eye level. Push yourself back up.
ATOMIC PUSH UP
Slip your feet into the cradles so that the tops of feet face the floor. Lower body down into a push-up. As
you press your body back up into plank position, bring knees in toward elbows, allowing legs to draw apart. Hold for a few seconds and then return to start.
SKATERS
While facing the TRX anchor point, place the handles in each hand, start in a single leg squat just off to the side, then hop laterally to
the other leg. Land softly in a squat, and push off to the other side. Let the back leg swing behind the body just as if you were speed-skating. Hopping from side to side, build in speed and distance of the bound but always focus on a soft landing in the single leg squat.
LUNGE TO THE FLOOR AND PRESS
Facing away from the anchor point, place your left foot in both
TRX straps, and plant your right foot firmly on the ground. Keep dumbbells by the shoulders. Lower down into a lunge. Return to starting position and press dumbbells straight overhead. Repeat on the other leg.
Fascial Stretching Feeling “tight,” locked-up, sore? Try this one-of-a-kind specialized hands-on Stretching • • • • •
Creates optimal circulation in your muscles, joints, arteries, veins, brains, and spinal cord Manipulates, lengthens, re-aligns and reorganizes your fascia Eliminates trigger points Improves muscle activation, flexibility, posture, functional ability, and relaxation Reduce injuries
Schedule a session by contacting Chris Guerrero at 858-202-7353 or email chris.guerrero@thesportingclub.com
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Cold and flu season is upon us. Do your immune system a favor by getting a healthy boost of various antioxidants from our Wellness Tea. Red Roobis tea is among the healthiest options available, and is often used in poverty stricken regions to combat illnesses, including cancer. Wellness Tea Ingredients chosen for your health. • Red Roobis Tea — Antioxidants • Green Tea — Anti-viral and Anti-bacterial properties • Honey — Taste and dietary antioxidants • Lemon — Vitamin C makes Catechins (antioxidants) easier to absorb
INVISALIGN with Carolyn White DDS The invisible way to straighten teeth Only $4500* for full-mouth case. Special offer for: The Sporting Club Members
Before
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Invisible, removable, comfortable, and affordable Call us for a Free Consultation! 858.558.8590 or visit us at www.carolynwhitedds.com The Aventine, 8910 University Center Lane, Suite 670 San Diego, CA 92122 | Tel: 858.558.8590