JULY /AUG 2015
AT THE SPORTING CLUB
TOP 3 SINGLE LEG EXERCISES HOT SHELL MASSAGE AT THE SPA CELEBRATING 25 YEARS OF FITNESS
MEMBER SUCCESS STORY GRAB LIFE BY THE BELLS
THE SPORTING CLUB | 8930 University Center Lane, San Diego, CA 92122 | Ph 858.552.8000 | www.thesportingclub.com
Member Success Story
by Patrick Bewley
WHAT HEALTH AND FITNESS CHALLENGES HAVE YOU EXPERIENCED? A year ago, I was experiencing excruciating, blinding pain spasms and was diagnosed with chronic frozen shoulder. I was actually losing the use of my arm, where the range of motion was severely diminished, and I avoided picking up anything or applying pressure. My overall mobility suffered. I could no longer swim in a pool or the ocean and I became 20 plus pounds overweight. My LDL cholesterol was high. My chiropractor alleviated some of pain but then it would return worse than before. He suggested that I begin a fitness program, which would be the only way to fully treat this injury.
WHAT IS YOUR ADVICE TO OTHERS THAT MIGHT BE GOING THROUGH SIMILAR STRUGGLES? Work with a trainer as often as you can. A frozen shoulder left untreated will last for years, and the initial training is just way too painful for most people to do without someone pushing them to stay on track and fight through it. Celebrate small wins at first. Just lifting my arm up to 90 degrees was cause for celebration. For the weight loss,
It worked for me. In fact, it was so successful that I had to give away my entire closet of clothes. My suit size dropped from a 44 to a 40, and my waist from 37 to 32. To counter the cholesterol, my doctor suggested a red rice yeast supplement as an alternative to taking a statin. The supplement combined with a fitness program and better diet reduced my LDL by 40% in 6 months. I have a protein powder shake (SunWarrior) prior to the early morning workout. In addition,
WHAT MADE YOU DECIDE TO MAKE A CHANGE? I was miserable! HOW HAVE YOU OVERCOME THESE CHALLENGES? I decided that at 51 I was still too young to accept this as how the rest of my life would be. I had to make my fitness and well-being a daily priority if I was going to fix my shoulder, regain mobility, improve my diet, loose the weight, and lower my cholesterol.
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HAVE YOU BEEN WORKING WITH A COACH? I have been training with Roy Niles about three times a week for the last year. Roy is very skilled at creating programs tailored to addressing injuries, and he has a wealth of knowledge and experience that he employed to work with my frozen shoulder and help rebuild my strength. We started slow but aggressively and after 10 weeks the arm just suddenly “un-froze.” It felt like a miracle. Roy adds variety to each week to target a range of muscle groups. New exercises are introduced and modified to increase their difficulty over time, continuously pushing my endurance and capacity. My arm and the rest of my body are regaining strength. Roy is adept at knowing when and how much to add to my program so that I am always challenged but still motivated. HOW HAS WORKING WITH A TRAINER/COACH HELPED YOU IN YOUR FITNESS JOURNEY?
consider doing the Rapid Weight Loss Program offered at the club.
HEALTH & FITNESS AT THE SPORTING CLUB JULY/AUGUST 2015
I take a multi-vitamin, B12, fish oil capsule, and fiber powder.
It’s a been a great journey with Roy to go from being handicapped in one arm and in terrible shape to being pain-free and in better health than I was five years ago. Thank you Roy!
FITNESS
GRAB LIFE BY THE BELLS Wednesday 5:30 - 6:30PM with Chris Chamberlin
The Sporting Club welcomes our newest addition to the small group training program: “Grab Life By the Bells” a Kettlebell class instructed by Chris Chamberlin. Come to learn, sweat, and build new levels of strength using this awesome piece of equipment. The Russian Kettlebell provides swift and effective results. Using a combination of the 5 foundational Kettlebell movements, the Deadlift, Goblet Squat, Swing, Clean & Press, and the Get Up, we will create a stronger more mobile you.
Sign up at the Fitness Desk or contact Fitness Manager Chris Guerrero at chris.guerrero@thesportingclub.com
CHRIS CHAMBERLIN Master Trainer chris.chamberlin@thesportingclub.com
Chris believes success in fitness is found by creating a healthy learning environment for both coach and trainee. We are not here to just get in a good workout, but rather to learn from what our body tells us and to train accordingly. We must “GTG” Grease the Groove in our training program by utilizing more frequency and at an intensity that will keep us returning to the gym and eager to come back for more. Having a passion for fitness and for helping others Chris became a personal trainer in 2008 and was later introduced to the “RKC” Russian Kettlebell Challenge in 2010 where he found his niche in the industry. Since then he has had the opportunity to work with all ranges of individuals including general fitness enthusiasts, post rehab, youth athletes, and competitive athletes in a wide range of sports including Football, Track and Field, Volleyball, Crossfit, Kettlebell Sport, Iron Mans, Marathons, and Obstacle Races. Chris demands 100% from his clients, while creating a fun environment to challenge and attain goals in the most efficient manner possible.
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TOP 3 SINGLE LEG EXERCISES
by Sahand Rostami
FOR STABILIZATION AND STRENGTH Building stabilization and strength in your legs is a key essential to reaching your fitness goals. It’s the catalyst for growth hormone production, and important for those who are trying to add strength and size. Science and research have also proven that strengthening your legs will boost your metabolism, which is vital when trying to lose weight and tone your muscles. Strength and stabilization in your legs also help in your everyday life from walking up the stairs to picking up a bag of groceries.
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Bulgarian Split Squat Start by placing one foot on a bench or in the single leg squat stand. Make sure the top of the foot is resting on the bench. Hold the weights (no weights for beginners) by your side. Begin to descend down until the back knee is about a few inches off the floor. Then drive up to the starting position by pressing into your front heel. Adjust how far you should be from the bench by making sure your knee does not go passed your toes at the bottom of the position.
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HEALTH & FITNESS AT THE SPORTING CLUB JULY/AUGUST 2015
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Single Legged Deadlift To do this exercise, you must first be able to properly do a standard deadlift. When in doubt, ask one of our friendly coaches to assist you. (If you’re doing a single leg deadlift for the first time try this without weight first to improve your balance). Hold a kettlebell in the opposite hand of the standing leg. Keeping that knee slightly bent, hinge at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to an upright position. Make sure you always keep your chest lifted and avoid rounding your shoulders.
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Lateral Lunge on slider board Place the slider board “sock” on the foot that is moving and place that foot on the board. The stationary foot will stay off the board. Hold your weight with the arm that is on the same side as your moving leg. Simultaneously slide your moving foot out to the side and bend your stationary hip and knee to lower into a lateral lunge. Extend your stationary knee and hip and slide back to the starting position. Make sure your toes point straight to really help keep the load in the hips and inner thighs.
Have questions? E-mail Sahand at sahand.rostami@thesportingclub.com or call 858.472.5512 5
THE SPA
This Summer try a
Hot Shell Massage Take a massage to the next level by combining heated shells with a full body massage. The hot shells provide a very healing and effective experience. The hot surfaces expand blood vessels, which encourages blood flow throughout the body as well as creating a sedative effect that can relieve chronic pain, improve circulation, release toxins, reduce stress and promote muscle and tissue relaxation. The heat from these specific shells produces a lavender aromatherapy with proven calming and soothing qualities. This summer don’t miss out and revitalize your senses and body with a Hot Shell Massage at The Spa.
For the month of July and August we are offering a complimentary upgrade to a Swedish Massage valued at $35. To book an appointment—please, call 858.713.1866 or visit The Spa desk.
Help Us Conserve The Sporting Club will begin evaluating and implementing water conservation efforts over the next few months beginning with the installation of low flow shower heads. We ask that you also help us conserve water, and only use one towel per workout and shower. Our beautiful state is experiencing severe drought conditions. We all need to do our part to help conserve water and preserve our environment. Thank you for your support.
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HEALTH & FITNESS AT THE SPORTING CLUB JULY/AUGUST 2015
CAFÉ
Celebrating 25 years of fitness August marks the 25 Year Anniversary of The Sporting Club! We’re celebrating all month long with a week of throwback classes, giveaways, anniversary festivities, membership specials and more! Join us Saturday, August 22nd, 2015 at our Saturday Night Fever Pool Party to celebrate 25 years of health and wellness at The Sporting Club. Follow us on Social Media for updates on upcoming events and promotions TheSportingClub
@TheSportingClub
@TheSportingClub 7
$50 Members | $70 Non-Members Join Jerome, Alberto and Kevin for the ultimate team/effort workout:
• 25 Pool laps • 45 minutes Cycling • 2.5 miles Run
All outside in the beautiful SD weather. During every event Emilio Azevedo from Photography San Diego will be there to make your effort unforgettable!
Sign up at the Service Desk, or e-mail Alberto for more information at alberto@sagedmc.com
INVISALIGN with Dr. Bob The invisible way to straighten teeth Only $4500* for full-mouth case. Special offer for:
Before
After
The Sporting Club Members *Usual fee $5400-6000
Invisible, removable, comfortable, and affordable Call us for a Free Consultation! 858.558.8590 or visit us at www.smilesbybob.com The Aventine, 8910 University Center Lane, Suite 670 San Diego, CA 92122 | Bob Takano DDS, Carolyn White DDS | Tel: 858.558.8590