MAY /JUNE 2015
AT THE SPORTING CLUB INTRODUCING OM4MEN MEMBER SUCCESS STORY 5 ABSOLUTE CORE EXERCISES
WHY SHOULD YOU DO INTERVALS? COACH OF THE QUARTER
THE SPORTING CLUB | 8930 University Center Lane, San Diego, CA 92122 | Ph 858.552.8000 | www.thesportingclub.com
Coach of the Quarter June 22nd - 28th, 2015
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Week
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Featuring guest instructors from Rancho La Puerta leading classes and workshops all week long! Stay tuned for more updates at facebook.com/thesportingclub
ATTENTION MEMBERS
Help Us Conserve
6 Things you didn’t know about Matt Pippin 1. What is your favorite sport team(s)? Tampa Bay Buccaneers. 2. What is your best advice for gym novices? Start with good technique and then advance from there. 3. What is your favorite outdoor activity? Stand up paddle boarding.
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. 2
HEALTH & FITNESS AT THE SPORTING CLUB MAY/JUNE 2015
4. What is your favorite food dish? A high quality hamburger with all the fixin’s. 5. What motivates you to be a Coach? I love seeing someone fired up when they do something great in the weight room. 6. If you could be any fictional character for a day who would you be? Superman — unlimited strength, ability to fly, X-ray vision. What else could you want?!
THE SPA
Introducing OM4 Organic Skin Care for Men Men’s skin is 20% oilier than that of women due to testosterone, so men require cleansers that naturally remove excess grease and oil, without drying the skin. Men are also prone to shaving related skin issues, which is why pH balanced splashes (also known as toners) can help calm sensitivity, prevent ingrown hairs, and replenish the skin’s shaving-compromised immune system. Male skin is up to 30% thicker, with larger pores, and smaller oil glands. Serums can provide a daily dose of essential age-delaying vitamins, antioxidants, amino acids and Omega 3’s with a specific delivery system that enables the product to penetrate. Environmental defense is a universal need. Matte moisturizers lock in serum benefits, prevent dehydration, and combat harsh urban and extreme micro climate skin degradation.
For more information about OM4Men, visit The Spa desk, or call 858.713.1866.
This Father’s Day help him look his best at any age! Spend $120 or more on OM4 retail products, or book an OM4 Signature Face Treatment and receive a complimentary OM4 Soothing Herbal Shaving Emulsion ($28 value).
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FITNESS
Why Should You Do
Intervals? If you’re reading this, chances are you make your health and fitness a priority. Even though the pressures of work, family, and social commitments constantly compete for your time, you probably find away to get to the gym to workout regularly. The question is - Are you maximizing your gym time to get the best results? Fat loss and increased cardiovascular health are two of the top reasons why people embark on an exercise program. High Intensity Interval Training (HIIT) is an effective way to burn fat, increase cardiovascular fitness, and save precious time. HIIT refers to an exercise protocol that alternates short periods of intense exercise with recovery periods. The more intense the work periods are, the shorter the exercise sessions. 4
This type of workout has been shown in multiple studies over two decades to improve glucose metabolism, increase fat burning, and even mitigate symptoms of menopause and insomnia. In a 1994 study from Laval University (Quebec, Canada), a group of males and females lost six times more body fat in 15 weeks, 3 times per week, with shorter duration HIIT workouts than the control group performing steady state cardio for 60 minutes, 5 days per week, for 20 weeks. The HIIT group lost more fat even though the steady state group burned 15,000 more calories during their exercise sessions! The difference in results is partly due to increased metabolic rate following a HIIT session. It can last up to 24 hours post exercise.
HEALTH & FITNESS AT THE SPORTING CLUB MAY/JUNE 2015
One thing to keep in mind when trying this type of workout is exercise selection. Yes, you can run sprints or use a stationary bike, but choosing total body movements will burn more calories and improve your muscle tone and function, particularly if time is a factor for you. Performing total body intervals will attack many goals at once. Also, the warm up portion of your workout becomes more important as you prepare to push your body beyond its comfort zone. If you’re interested in trying this type of workout, consider working with a trainer who can design a balanced program and instruct you on proper technique. The small group training Fat Burning Intervals will take you through a full body interval workout
followed with core strengthening and stretching. Having a coach there to push you will ensure your best effort. Try including two or three days per week of interval training into your workout program. You might just amaze yourself! Article by
SUSAN SANGE Elite Trainer For more information about Interval training, please contact Susan at susan.sange@thesportingclub.com
Member Success Story by Karla S. Charvel
WHAT MADE YOU DECIDE TO MAKE A CHANGE?
HAVE YOU BEEN WORKING WITH A TRAINER?
The biggest change we made was coming to the United States to start all over again even though our business was in Mexico and my dad was dying from cancer. Our motivation for the move was to face these types of diseases in a country with more information and better access to healthy living. That’s why we chose San Diego.
Yes, Justine has been more than a trainer to me, she is a True Teacher. What I love about her is that she is a living inspiration every time you attend one of her energetic classes. I don’t like that a lot of teachers only guide you but don’t actually do the class and the results are not reflected on them. Also, I have gained so much strength and coordination with her classes that I do them as often as I can. It’s great that she teaches everyday!
HOW HAVE YOU OVERCOME THESE CHALLENGES? We have always worked as a team to support each member of our family, This makes our life easier since no one has to carry the full load alone. We like to say 1+1=3 or more. This is what we call Synergy. Also, we have always had a vision to follow, like a rope that helps you to cross a river. And when the river is calm you might not even need it, but when the river has grown and the torrents are strong, you need your rope, your Vision, even more. WHAT HEALTH AND FITNESS CHALLENGES HAVE YOU EXPERIENCED? Ever since I was young, I’ve been very sports oriented. I love skating, outdoor cycling, swimming, and running, and have been practicing ballet since I was 6 years old. When I got married at 26, I stopped for a while but resumed in Mexico and then stopped again when my family moved to the U.S. Thanks to The Sporting Club and Justine I am back at it again!!! I have always been fit and thought of myself as healthy, however during the past 10 years I experienced many changes in my life and body. My husband and I have a consulting company in Mexico that adds a huge amount of stress to our lives. We work to solve the twisted lives of the many company owners and managers that we work with. In addition to our stressful work lives, my dad, a very healthy and young man, was diagnosed with cancer at the age of 57. It was a very difficult time so even though I was exercising and eating what I thought was “healthy,” I gained a few pounds and started to look worn out!
WHAT IS YOUR ADVICE TO OTHERS THAT MIGHT BE GOING THROUGH SIMILAR STRUGGLES? My advice is try to create a balanced life in all aspects from training, eating, going out, your emotional side, working, etc. When you have an imbalance, it will reflect in your health and fitness. Also, ask a specialist for advice since this might save you a few steps along the way. It is very important that you really do what they say and be committed to the purpose, or else you’ll waste time. As a business consultant I have a lot of experience in these kind of situations.
HOW HAS WORKING WITH A TRAINER/COACH HELPED YOU IN YOUR FITNESS JOURNEY? Justine has taught me to “train smart,” as she says. She has created a Barre class that is well oriented around working deep muscles without lifting heavy weights and makes your body tighter and slimmer (which is what every woman wants nowadays). Doing her classes “consciously” along with healthy living are the keys to success. Her Barre and Stretching class has also been the foundation for me to become a better dancer. Her ballet class reminds me of the basic steps but it is also very challenging, especially when we come to the center. Through her classes and training, I’ve been achieving things that in my 20 years dancing I never accomplished like double pirouettes, grand jetés, a good adagio, and many more. Thanks, Justine for being so professional and determined!
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ABSOLUTE CORE EXERCISES by Nathan Byrd
Poolside
YOGA Private Sessions Practicing Yoga can do more than just stretch your muscles. It also increases endurance and strength, decreases stress and tension, improves overall health, assists in weight loss goals, heightens happiness levels and awareness, which improves your mood. It’s a perfect add on to any existing exercise program. Yoga is
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beneficial to all levels of fitness experience. Semi-private sessions also available. *If weather permits
Email Elyssa at elyssa.tommer@thesportingclub.com 6
HEALTH & FITNESS AT THE SPORTING CLUB MAY/JUNE 2015
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Spiderman Crawl Extend your legs to full contraction and place your arms in a push- up position. Next, bring your right knee to your elbow and return it back to the mat in your start position. Do the same with your left knee and alternate back and forth. Note: Keep Butt low to the ground and back as straight as possible.
Split Leg Arm Raise Start on with all arms and legs resting on the mat as if you are going to crawl. Take your right arm and lift it straight in front of you then take your left leg and extend it out off of the ground.
Note: Don’t let your lower back cave in and sag causing lower back pain because hyper-extension.
Single Arm Kettlebell Walk Walk 40-60 feet with a 30-70 lb Kettlebell in one arm. Note: Keep shoulders back and your back straight as possible while carrying .
V-Up Start with your back on the ground and your hands behind your head. Pull your arms forward and your legs up at the same time acting is if to squeeze an orange between your legs and stomach. Note: Make sure to keep legs straight as possible and reach your arms towards the ceiling .
Leg Raises Let your legs dangle and pull your legs towards your chest with a concentrated slow contraction speed of 2 seconds on the eccentric (up motion) and 2 seconds on the concentric (downward motion). Note: Keep shoulders from coming up towards ears, and keep tight core.
Join our ABsolution class Monday through Friday on the 3rd floor!
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