THE SPORTING CLUB | 8930 University Center Lane, San Diego, CA 92122 | Ph 858.552.8000 | www.thesportingclub.com & NOV/DEC 2014 at The Sporting Club FITNESS HEALTH
Apr 06, 2016
THE SPORTING CLUB | 8930 University Center Lane, San Diego, CA 92122 | Ph 858.552.8000 | www.thesportingclub.com
&NOV/DEC 2014
at The Sporting ClubFITNESS
HEALTH
2
HEALTH & FITNESS AT THE SPORTING CLUB NOV / DEC 2014
Member Success Story
What made you decide to make a change?
To get back on my feet, no pun intend-
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?
I’m an avid bicyclist who has always
been very adamant about the impor-
tance of a maintaining a healthy and
active lifestyle. I recently moved from
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
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
of my muscles.
How have you overcome these challenges?
I decided to hit the gym and started
biking again in an attempt to get in
shape. However, I developed a terrible
pain on the side of my left leg and my
back was very tight. Bicycling here is
very different than in New York.
We don’t have the seemingly ongoing
miles and hills like we do in San Diego.
So it seemed that the more I tried to
bike and workout, the more I hurt.
While trying to do stretches in order to
soothe my pain on my own, Sahand
passed by and asked what was wrong.
I told him about my pain and he sug-
gested a better stretch. I had noticed
him working with other members and
was always impressed by how he em-
phasized stretching.
I decided to work with Sahand and we
both realized how weak and atrophied
my left muscles were. We started by
stretching my muscles and training my
brain to better recognize my left side
again.
I immediately noticed a change in my
muscles and it showed in my biking. My
speed improved and now I have more
power to climb the hills.
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.
Have you been working with a Trainer?
Yes, I have been working with PT Sahand Rostami so that I can make
my body stronger in order to accom-
plish my goals.
How has working with a Trainer/ Coach helped you in your fitness journey?
As I mentioned before, my trip to the
Grand Canyon wasn’t easy for me
since I wasn’t used to walking 10 miles,
in the heat, with a backpack that
weighed 28 1/2 lbs. Going uphill and
downhill were both difficult.
However, the few sessions I had prior to
the trip got my body in shape. Sahand
made me walk with weights making
sure my posture was correct so I knew
how to walk with the heavy backpack.
I also worked on my leg muscles trying
to get them strong and flexible.
The Grand Canyon wasn’t an easy trip
for me, but I’m happy I did it! I had no
problems with my body and I was able
to apply my attention on the beauty of
the Canyon.
As for my century in Lake Tahoe, I wasn’t
sure if I was going to finish the 100 miles.
The race has 10 miles of hills right at
the start, which I’m still learning to love.
However, having trained for the hike I
was in better shape except learning
to use my hamstrings and stomach
muscles. To my surprise, not only was
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!
Miriam Lorentzen
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Pre-workout Snacks for Fat Loss by Susan Sange
My CVAC Experience by Jim Espinoza
HEALTH & FITNESS AT THE SPORTING CLUBNOV / DEC 2014
Whether it’s first thing in the morning or
that late afternoon crash, we some-
times find ourselves hungry before a
workout. What to do? You don’t want
to fill up on a full meal unless you have
2-3 hours of digestion prior to your
activity. Yet, if you don’t eat anything,
your energy will be too low to push
your fitness to the next level.
Carbohydrates fuel muscles (and the
brain!) for activity and they play an
important part in your fitness plan,
especially if you are trying to gain
muscle mass or improve sports perfor-
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
snack to fuel you just enough to drive
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
help you out:
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.
If you have any questions or would like to know more
about Fat Loss, please contact Susan Sange at
BIG Glass of Water Hand Full of Grapes
2 oz. Turkey10-15 Raw Almonds
Small Protein Bar 200 cal w/ 10+ g protein ½ Apple
1 Hard Boiled EggSuper Sport Drinkby The Sporting Club Café
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Computer Exercises by Kate Grace
Welcome to The Sporting Club
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.
HEALTH & FITNESS AT THE SPORTING CLUB NOV / DEC 2014
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!
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
1 2 3
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
ARE YOU SUFFERING FROM JOINT OR MUSCLE PAIN?
NOT SURE WHAT TO DO ABOUT YOUR ORTHOPEDIC CONCERNS?
INJURY SCREENINGNext Screening: Nov 17th | Dec 8th 2014
5 64
1. Find a corner of a wall and squeeze your shoulder
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.
5. Fingers down, palm toward you, gently pull hand
toward you.
6. Stand, hands on low back, lean back, look up.
Kiki Robinson
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HEALTH & FITNESS AT THE SPORTING CLUBNOV / DEC 2014
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:
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.
• Dry or dehydrated skin
• Rosacea
• Blemishes
• Fine lines and wrinkles
• Oily or congested skin
• Sun damage
• Uneven skin tone
Meet your Spa Staff
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
Eileen O'Donoghue
November 12th 3-6PM NuFace & Jane Iredale EventChance to win a free NuFace device
& Free gift with purchase from Jane Iredale.12Wed November 15th - December 31st
Gift Card Special Buy 3 Get 1 Free.15
Sat
$35$35
HOURSTuesdays and Thursdays 7AM-9AM | 4PM-6PM
Wednesdays and Fridays 10AM-6PM
Saturdays 9AM-3PM
Coming soon Make-up, Manicures & Pedicures!Coming soon Make-up, Manicures & Pedicures!
Training with Alena by Michael R. Guerrero Training with Sahand by Thomas Brown
Prior to training with
Alena, our gym
routines were get-
ting pretty routine.
The same exercises
and programs that
had once produced
results were no longer
making a big differ-
ence. 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 confi-
dence. Alena has helped us to use equipment that was ini-
tially 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.
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!
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HEALTH & FITNESS AT THE SPORTING CLUB NOV / DEC 2014
Fat BlastHoliday
A 14 Day Blast to help you Stay Lean and Strong through the Holidays!
Dec 1st – Dec 14th
Offered at 7am, 9am or 6pm• Meets3x/weekguidedbyourExpertCoaches• Includes14DayNutritionalPlan&14DayDetox
SupplementationbyDesignsforHealth• EfficientStrengthTrainingCircuitsdesignedto
helpyoudropBodyFat• RecoverweeklywithaYogaSession(includedin
theprogram)• WeeklyAccountability&Support
$359forMembers|$459Non-MembersLIMITEDSPACE**
ToSignupand/orformoreinformation,call858-552-8000orContactChrisGuerreroatchris.guerrero@thesportingclub.com
Total Body TRX Blast In 30 Minutes by Alena Ryazheva
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HEALTH & FITNESS AT THE SPORTING CLUBNOV / DEC 2014
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.
BRIDGES
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.
SKATERS
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.
LUNGE TO THE FLOOR AND PRESS
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.
ATOMIC PUSH UP
Fascial StretchingFeeling “tight,” locked-up, sore? Try this one-of-a-kind specialized hands-on Stretching
Schedule a session by contacting Chris Guerrero at 858-202-7353 or email [email protected]
• 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
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.
Fascial Stretching
INVISALIGN with Carolyn White DDS
Invisible, removable, comfortable, and affordable
Only $4500* forfull-mouth case.Special offer for:The Sporting Club Members*Usual fee $5400-6000
Call us for a Free Consultation! 858.558.8590 or visit us at www.carolynwhitedds.com
The invisible way to straighten teeth
AfterBefore
The Aventine, 8910 University Center Lane, Suite 670 San Diego, CA 92122 | Tel: 858.558.8590
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