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

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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

susan.sange@thesportingclub.com

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

chris.guerrero@thesportingclub.com

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 chris.guerrero@thesportingclub.com

• 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

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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