HEALTH FITNESS
&
JULY/AUG 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
JUL / AUG 2014
How to Recover from a Long Weekend by Elyssa Tommer
Hydrate, Hydrate, Hydrate Yes, yes… you probably already know this, but drink water! If you spent the weekend drinking too much alcohol or consumed way too much sugar—drink
will give your body the electrolytes that
on yourself. One of the things about
it is needing, and an extra dose of vita-
working out and eating healthy is so
min-c to boost your immune system.
that you can enjoy life! It’s about finding the balance. Reap the rewards of all of
Hit the Gym
your hard work, just don’t over do it.
double the amount of water you would
Sometimes the last thing we want to
normally drink. This will help cleanse the
do after a rough weekend and a long
Ask for Advice
body of all the toxins you took in.
Monday is go to the gym. But believe
Remember that the fitness staff here at
me, it will make you feel 10x better. Even
The Sporting Club is here for YOU. Ask
if it’s just 30 minutes. Foam roll, stretch,
us for some suggestions on healthier
push some weight around and then
options for dinners out or cocktails that
steam. You’ll be happy you did.
won’t break your calorie bank. Just
Green Juice, Coconut Water and Emergen-C Take separately or together. Make sure the green juice is as fresh as you can get it. A nice big dose of greens should
Don’t Be Hard on Yourself
help detox your system. The coconut
Unless your digging yourself into the
water should have nothing added and
ground every weekend, don’t be hard
like you, we like to party too, we may have a couple tricks up our sleeves to keep you from feeling like crap come Monday.
ELYSSA TOMMER Elyssa has been in the personal training industry since 2002. She currently is certified by National Academy of Sports Medicine (NASM); she is a certified Olympic Weight Lifting Coach and holds a 200 hour Yoga Instructor certification. When she's not at the gym she is writing for her blog The Wellness Doer (www.thewellnessdoer.com) and hanging with her dogs. Elyssa can be reached at elyssa.tommer@thesportingclub.com
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JUL / AUG 2014
HEALTH & FITNESS AT THE SPORTING CLUB
Avoiding Neck Strain by Kate Grace Are you spending long hours in front
(lengthen). You may actually feel your
specialist, Kate Grace. She & her team
of the computer or at a desk? Perhaps
triceps stretching at the very end of
will get you on the right track quickly!
you are hunched over all day working
your biceps curl. This is also the case
Good postural habits and muscle bal-
to meet a deadline, leaning over a desk
with overusing your chest muscles and
ance aren't developed overnight. But
to read, finish a last minute homework
the lack of use of the opposite back
with good posture & muscle balance
assignment, or glued to Facebook?
muscles, which then become stretched
you will have more energy & will reap
Or are you an avid exerciser, who
out and weak.
the rewards from your workouts!
places too much emphasis on chest development? If you answered yes to any of these questions, this might be the cause of your neck or back pain. This muscle pattern of tight and weak muscles that the body develops leads to postural abnormalities & pain. Individuals typically present with tightness of the upper body anterior muscles and weakness of the upper
Look in the mirror, at your fellow co-workers, friend or classmates. Do they sit or walk around with a forward head posture, rounded shoulders and an increased curvature of the upper/mid back? Are their shoulders elevated and rotated inward with the palms facing back instead of to the sides of the body?
body posterior muscles. This atypical posture produces overThe muscles of the human body work in
stress of the neck and shoulders. This
balance. When one muscle is work-
can lead to shoulder impingement,
ing, the opposite muscle is generally
neck and back pain, headaches,
relaxed. Think about your biceps for
decreased brain function and energy
example. If you are lifting a dumbbell,
levels due to restricted oxygen uptake.
your bicep has to contract (shorten)
But don’t worry. All of the above can
to lift it, while your triceps, the antag-
be reversed & pain can be eliminat-
onist or opposite muscle, has to relax
ed. Consult with our Sports medicine
KATE GRACE
PT, OPA-C
Kate is a Physical Therapist and Orthopedic Physician Assistant. She owns Evolve Physical Therapy + Advanced Wellness, a successful and progressive orthopedic and sports medicine facility, that has partnered with The Sporting Club as the rehabilitation clinic for the club providing medical education.
ARE YOU SUFFERING FROM ANY JOINT OR MUSCLE PAIN? NOT SURE WHAT TO DO ABOUT YOUR ORTHOPEDIC CONCERNS? NEED REHABILITATIVE EXERCISES TO KEEP YOU IN THE GAME?
Every 2nd Monday, 5:30pm – 6:30pm Next Screening: July 14th | Aug 11th 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 Paul David at paul.david@thesportingclub.com
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HEALTH & FITNESS AT THE SPORTING CLUB
JUL / AUG 2014
6 Stretches to Help with Lower Back Discomfort by Victor Valentino
1
2
3
QL (Quadratus Lumborum) Stretch over Stability Ball
Kneeling Lunge Position Hip Flexor Stretch
Kneeling Lunge Position Quadricep Stretch
Bottom leg forward, top leg back.
Place front leg in line with hip & Back
Same position as Hip Flexor Stretch (#2).
Reach top arm overhead, grab hand or wrist with bottom hand and gently pull. Hold 45-60 secs.
leg/foot in line with hip. Hands on knee, push hip forward, keep shoulders
Grab back foot. Hold 30-45 secs.
above hip. Hold 45-60 secs.
4
5
Active Hamstring Stretch Toe Touch Progression
Massage Table Figure 4 Glute/Piriformis Stretch
Reach above head with arms, bend
Square hip to table, bottom foot
over, reach fingers toward toes, legs
straight, keep knee of bent leg in line
straight, squeeze pad between knees,
with hip. Lean forward.
repeat. Toes Elevated AND Heels
Hold 60-90 secs.
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Elevated = 10 reps each foot position.
Cat & Dog (On All Fours) Round upper back. Let lower back hang. Finish in Child’s Pose: Hold 30 secs.
VICTOR VALENTINO Victor has been a strength coach at The Sporting Club for over 22 years. He specializes in core & functional training, advanced structural & corrective alignment exercises and stretches. Certifications: Functional Movement Systems (FMS Levels 1&2), Medical Exercise specialist (American Academy of Health, Fitness & Rehab Professionals), NASM Personal Trainer Certification, West Coast Pilates Certified Instruction, Spinning Instructor (MAD DOGG Athletes). Victor can be reached at victor.valentino@thesportingclub.com
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JUL / AUG 2014
HEALTH & FITNESS AT THE SPORTING CLUB
•••••••••••••••••••••••••
WIN A PADDLE BOARD
Participate in our Member Referral Raffle! Each member will get 5 entries for each referral that joins The Sporting Club during the summer. Drawing will be at our Annual Pool Party, Saturday, August 16th.
•••••••••••••••••••••••••
& PR ESEN T
SATURDAY, AUGUST 16TH | 6-9PM Get ready for our annual pool party! Bring a friend, wear your best cowboy duds, and enjoy the ride. 1 Guest per Member. 1 Drink ticket per person. Complimentary food and wine.
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HEALTH & FITNESS AT THE SPORTING CLUB
JUL / AUG 2014
Chef's Corner by Randy Clark “ I designed the Avo-Fit to be a post workout recovery smoothie or a healthy meal replacement.” Chef/Café Manager
Avocado
Banana Contains
Peanuts are rich in
Honey is a
Almond Milk
Contains Ome-
Potassium, helps
mono-unsaturated
complex superfood
Improve muscles
gas and essential
to stabilizes blood
fats, which are
that provides direct
due to the
fats along with
sugar and blood
highly beneficial for
and efficient fuel
presence of
distributing
pressure, is an es-
the heart.
to your brain and
protein, riboflavin
nutrients where
sential electrolyte.
body.
which is a form of Vitamin B and iron.
they are needed.
Training with Alena by Moonjung Kyung
The Sporting Club Daily Circuit
When I first started
Have You plateaued or Are you Stuck In a
working out with
Rut and Aren’t Seeing Results? Try Mixing it
Alena, my main goal
Up with our Daily Circuit program created
was to improve upper
by Elite Trainer, Chris Guerrero.
body strength. More specifically, I wanted to be able to do at least one decent pull-up by myself. In the first session where I was yet to realize the value of personal training, Alena introduced various workout movements which opened up my eyes. My workout consist of the exercises which engage multiple body parts using various equipment and machines around the gym, and that makes every session very intriguing. Also in each session she sets several challenges for me to win over, and it feels very rewarding when I achieve them.
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*Calendars at the fitness desk
JUL / AUG 2014
HEALTH & FITNESS AT THE SPORTING CLUB
Training with Elyssa by Maria Amiouni
Welcome to The Sporting Club
Ever since I joined the sporting club
ANNA BERGER
more than a year ago the way I view exercising has changed. At
Yoga Instructor
first I just thought exercising was all about the physical aspect: getting
After finishing a Bachelor in Science
fitter, and skinnier but with Elyssa
in Alternative Medicine in Denver, she
I also learned about the mental
moved on to study at the Pacific
aspect and much more. Elyssa did
College of Oriental Medicine in San
not only make me enjoy exercising
Diego, CA. Anna is a certified
but most importantly she taught
Personal Trainer, Massage Therapist,
me a way of life that other trainers I
and Yoga Instructor. She found her
have had in the past never did. She
path to yoga in 2006 to alleviate a
gave me advice on what food to eat and not eat, and how
sore and overworked snowboarders
exercise benefits all parts of your life not just your outer body.
body... falling in love instantly with a yogic relationship that grows still to
It became a routine of mine to get up early in the morning, go exercise and continue on with my day since I joined The Sporting Club. I do not view it as a chore I have to do, but I want to do because I feel better about myself in general. Elyssa is the one to thank for that because before her I did not like exercising at all. I thought of it as only a physical thing people did to look good. Now I know that it is more than that.
this day. She has studied under Ana Forrest, Shiva Rea, The B Method, and many other amazing practitioners in Colorado, California, and abroad. Her style is detailed, progressive, and geared toward functional movement training.
Look for Anna on our class Schedule teaching Fusion Flow
Trainers Monthly Challenge
JULY'S CHALLENGE
HANG TIME!
J un e
Grab pull up bar in a pronated hand position and hang as long as possible with good form/posture. In a hang position, reduce any type of movement while hanging and keep head position in a neutral cervical position to promote proper posture. Average time = 30-60 seconds
Our most popular Challenge yet!!!
Good time = 61-120 seconds
Great to see so many of you going
Great time = >121 seconds
through the June Trainers Challenge:
Monthly Total Hang Time:
Row 20,000 meters in 30 days. Watch
Males 30 Minutes | Females 22.5 Minutes
our Facebook page as we recognize those that completed the challenge
Why? To improve grip Strength Did you know that lose of grip strength is one of the first signs of Aging? Promote a great
facebook.com/thesportingclub
stretch for the lats, chest, and delts. Improve posture from a reduced spinal load.
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