MAR /APR 2015
AT THE SPORTING CLUB
INDOOR CYCLING WITH TRICIA SUFFERING WITH A GUT HEALTH ISSUE?
6 REASONS WHY A MASSAGE IS BETTER THAN YOU THINK 5 GREAT EXERCISES FOR YOUR BOOTIE NIA JOY OF MOVEMENT
THE SPORTING CLUB | 8930 University Center Lane, San Diego, CA 92122 | Ph 858.552.8000 | www.thesportingclub.com
THE CAFÉ Now featuring single-cup pour over brewing! This method ensures freshness while maintaining the healthy benefits of premium coffee. We are also now proudly serving Napa Valley Coffee Roasting Company, thanks to the Sange family and their incredible products. “Hands down the best coffee I have had, state side or abroad” Randy Clark Chef/Cafe manager
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Have you tried
CELLULAR FITNESS? is where it’s at.
ENJOY A COMPLIMENTARY 20 MINUTE SESSION* *Offer for first time members only. Sign up at Fitness Desk on 2nd Floor, or contact Ian Robb at 858.922.0860 | Email: iRobb@GoCVAC.com 2
HEALTH & FITNESS AT THE SPORTING CLUB MAR/APR 2015
THE SPA
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Reasons why a Massage is better than you think
It counteracts all that “sitting” you do
It soothes anxiety and depression
Most people deal with some kind of stress
Human touch, in a context that is safe,
due to their posture. More often than not this
friendly and professional, can be incredibly
stress tends to manifest in the shoulders and
therapeutic and relaxing. According to a 2005
It boosts immunity
neck. Desk workers, beware. More advanced
study published in the International Journal
A 2010 study published in the Journal of
forms of postural stress can show up as pain or
of Neuroscience, women diagnosed with breast
Alternative and Complementary Medicine
weakness in the low back and gluteals caused
cancer who received massage therapy three
found that massage boosts patients’ white
by prolonged periods of sitting. Luckily, mas-
times a week reported being less depressed and
blood cell count (which plays a large role in
sage can counteract the imbalance caused by
less angry. A study published in the Journal of
defending the body from disease). It also im-
sitting, so you don’t have to quit your desk job
the American Academy of Child and Adolescent
proves immune function for individuals with
as long as you schedule a regular massage.
Psychiatry found that patients who were de-
immune disorders.
pressed and anxious were much more relaxed
be happy to know it can help infants sleep more, cry less and be less stressed according to research from the University of Warwick.
It eases muscle pain
and happy, and had reduced stress levels after
It relieves headaches
Sore muscles? Massage therapy can help.
massage.
Next time a headache hits, try booking a
Massage will increase as well as improve
last-minute massage as it can decrease the
circulation in much the same way rubbing
It improves sleep
frequency and severity of tension headaches.
your elbow when you knock it on a table helps
Not only can massage encourage a restful
Research from Granada University in Spain
to relieve the pain. A study published in the
sleep, but it also helps those who can’t oth-
found that a single session of massage therapy
Annals of Internal Medicine found that mas-
erwise comfortably rest. Massage promotes
has an immediate effect on perceived pain in
sage therapy is as effective as other methods of
relaxation and sleep in those undergoing radi-
patients with chronic tension headaches.
treatment for chronic back pain.
ation or therapy. If you’re a new parent, you’ll
For more info, or to book an appointment—please, call 858.713.1866
FITNESS
GREAT EXERCISES FOR YOUR BOOTIE We all want a great bootie. Unfortunately, if we sit on it most of the day at our jobs or while commuting, our poor glutes don’t get enough use in order to get that round, firm muscle that we like. It’s not just vanity either. The gluteal muscles (your bootie muscles) are important to protect your lower back from overuse. They also help “steer” your knee when you are squatting, running, or playing any kind of sport. If you take one or two of your workouts each week to focus on strengthening this muscle group, it won’t be long until someone notices you walk away. 4
HEALTH & FITNESS AT THE SPORTING CLUB MAR/APR 2015
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A
B
Reverse lunge up to balance Holding two kettlebells or dumbbells, step back with one leg into a low lunge while pushing up to balance up to balance on your front leg and come up. Make certain you push through the heel of the front leg as you come up. Do all reps on one leg. Then repeat set for the other leg.
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B
Deadlift (of course) If you have never done a deadlift before, you should work with a trainer to perfect the form first. Holding a weighted bar or kettlebell, “pack” your shoulders back and down. As you bend from your hips, push your bootie back, keep your shins vertical. As you stand up, feel as though you are “pushing the ground away.” Squeeze your buns at the top.
SUSAN SANGE Fitness Trainer susan.sange@thesportingclub.com
Susan Sange has been working in the fitness industry since her senior year in high school, beginning as a group exercise instructor in San Diego. While
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A
B
Single leg hip thrust (heel on bench) Push a bench or plyo box up against the wall so it doesn’t slide. Lie on your back on the floor with the heel of one leg on the bench. Push hips up, keeping your bootie slightly tucked under so you don’t go into a backbend. Make it harder by not balancing with your arms. Tap all the way down (don’t rest!) before pushing back up for each repetition.
at UCLA, she worked as an instructor and fitness trainer for the John Wooden Center. Upon graduation, she was able to work at UCLA’s physical therapy center, specializing in post-injury fitness and the rehabilitation of stroke patients. For the past seven years, she was working at a wellness center in Napa; where she helped create a sports perfor-
4
A
mance program, specializing in
B
Step ups (side approach)
post-injury fitness, and helped
Stand to the side of a bench or box. Plant your entire foot (especially the heel) on the box. Step up to tap or balance. SLOWLY come down. Try to use only the leg on the box (not the floor) to push back up.
fun, she’s coached a junior high
lead weight loss groups. For school competitive dance team, persuaded clients to join her in the Tahoe Tough Mudder 2012 & 2013, and let her co-workers talk her into competing in a figure competition. Twice.
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A
B
Kick backs A great isolation exercise to finish! Secure the ankle cuff to a cable, or you can use an ankle mini-band around both ankles. Stand on a small step, leaning slightly forward, keep abs tight. Push right leg back at a diagonal and squeeze the gluteal muscle (hold for a second). Do reps until you fatigue your glutes (IE: it burns so badly, you can’t do any more). Be careful not to lift so high you throw it into your low back.
As a busy working mother, Susan understands the challenges many people face when trying to prioritize their health. She believes that small changes—applied consistently—can really add up to big results.
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GROUP EXERCISE
NIA Joy of Movement
NIA is a fun cardio-dance fitness class that blends dance, martial arts, and healing arts. NIA is based on the idea that exercise should FEEL GOOD, inside and out. It promotes strength, balance, flexibility, agility, mindfulness, and well-being. Done to soul-stirring world music, NIA empowers people of all shapes and size to connect to body, mind, and spirit.
Tuesday 5:30PM with Janice (NIA Brown Belt) at the GX Studio
INDOOR CYCLING with Tricia Thursday 5:30PM
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About the Class Tricia's 55-minute indoor cycling class includes aerobic endurance training and high intensity anaerobic interval training. Rides are set to rockin' music with resistance and speed training along with road and trail simulations incorporated into them. Whether you mountain bike, road cycle or are an indoor cycling enthusiast, you are sure to leave feeling energized and accomplished.
About the Instructor Tricia has been an active group fitness instructor at The Sporting Club since 2000. In 2010 she took some time off from teaching to embrace marathon running, long distance road cycling, and open ocean swimming. She has completed several marathons under a 3:20 time, spent many weekends cycling through our local San Diego back country, and explored our local coastline with long distance stand up paddling and swimming. In 2013 Tricia came back to The
HEALTH & FITNESS AT THE SPORTING CLUB MAR/APR 2015
Sporting Club to work on balancing her overall fitness, and after engaging with her former students she decided to teach again. Tricia has taught Spinning, Les Mills RPM, Body Pump, Athletic Action, and other barre and functional fitness modalities. She loves to teach and wants her students to get better at their chosen sport or activity; and understand why fitness and movement can be so much fun, regardless or their age or
current condition. She asks her students to have an open mind and try new activities. Improvement, is my goal for each of my students. No matter what, I want each of them to feel great when they leave and do better the next time they come. Try her class—It will challenge you, it is never the same, and you will be back. Tricia is also a member so if you see her working out be sure to stop and say “hello”.
Are you one of the 70 million people suffering with a gut health issue? Evidence shows that there is a strong association between gut health, brain function and mood. While it has long been known that stress can wreak havoc with our digestive tract, problems in the GI tract can also negatively impact the brain, causing anxiety and depression. In other words, what is transpiring in your gut may directly influence central nervous system function, affecting neural circuitry, and can therefore have an impact (positive or negative) on behavior. The newest research suggests, for instance, that how your digestive tract evolves in the first few years of life can influence the health of your brain and subsequently your behavior in the future. This hypothesis is predicated upon the way in which a healthy GI flora population positively influences neurons
involved in motor control and behavior. In the case of those with overwhelming populations of gut pathogens or gut dysbiosis, it can pave the way for the development of anxiety and depression later in life. As gut health and gastrointestinal compromise can be a mechanism for the origins of systemic inflammation and autoimmunity, and since both inflammation and autoimmune conditions have also been associated with the genesis of mood disorders, it is only reasonable to suggest that an intimate relationship between gut health, brain function and mental health exists. As one recent study demonstrates, inflammatory bowel disease in animal experiments can have an adverse effect on the hypothalamus by increasing the sensitivity of the HPA axis to stress.
Regarding the inflammatory process and depression, one study went so far as to suggest that addressing inflammation in new moms could possibly go a long way in helping to prevent the symptoms of postpartum depression. Another study suggested a cause and effect relationship between GI inflammatory/intestinal permeability and the pathogenesis of alcoholism. It appears quite irrefutable that there is constant communication between our microbial symbiotic gut inhabitants and ourselves, in this case our central nervous system through GABA receptors in the vagus nerve. Taking this discussion a step further, could it be that certain human strains of probiotics have a therapeutic effect on mood, further emphasizing this special relationship? Several studies have shown that this is indeed the case. One particular strain, Bifidobacterium infantis, was shown to significantly influence the stress response by normalizing specific measurements of the HPA axis, as well as immune response and cytokine modulation, in an interesting model of stress and depression.
Researchers continue to find evidence to support that the brain, which has intimate control of the function of the GI tract through the vagus nerve, can directly communicate with the diverse microbiota that makes up the natural bacterial environment of the GI tract. According to one study, “Since the interactions of microbes with host leads to a complex balance of host genes, alteration of microbiota population can cause several metabolic disorders.� This implies the importance of maintaining the health of the digestive system’s bacterial micro-environment and the significance of probiotic use. The profound prospect of the intimate relationship and communication between our gut and brain further brings into focus the importance of maintaining an optimally functioning gastrointestinal tract. This also strengthens the view that perhaps the gastrointestinal system should be a priority in the evaluation of new patients, and if overlooked or taken for granted, may lead us away from an important cause of many chronic diseases. By Michael Fuhrman, D.C.
Receive 10% Off on Designs for Health nutritional products at The Sporting Club E-Store: thesportingclub.dfhealthestore.com Coupon Code: DFH10% 7
FITNESS BLISS
DAY PACKAGE
TRAIN
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Treat yourself to a day of health and wellness bliss at The Sporting Club that includes: • A personalized 50 minute Training Session with one of our expert Fitness Coaches ($100 value) • Refuel and start the recovery process with a nutritious meal at The Sporting Club Café ($15 credit) • Rejuvenate with an 80 minute Massage to complete your ultimate day of fitness ($145 value)
Just $195! Get a 4 pack for $720! See a Fitness Coach or Manager to purchase, or email chris.guerrero@thesportingclub.com Available for a limited time. Offer begins on March 15th and expires April 30th, 2015.
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