THE SPORTING CLUB | 8930 University Center Lane, San Diego, CA 92122 | Ph 858.552.8000 | www.thesportingclub.com

MAR/APR2015

AT THE SPORTING CLUB

6 REASONS WHY A MASSAGE IS BETTER THAN YOU THINK

5 GREAT EXERCISES FOR YOUR BOOTIE

NIA JOY OF MOVEMENT

INDOOR CYCLING WITH TRICIA

SUFFERING WITH A GUT HEALTH ISSUE?

THE CAFÉNow 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

Have you tried

is where it’s at.

*Offer for first time members only. Sign up at Fitness Desk on 2nd Floor,

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ENJOY A COMPLIMENTARY 20 MINUTE SESSION*

CELLULAR FITNESS?

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Every Tuesday & Thursday

2 HEALTH & FITNESS AT THE SPORTING CLUB MAR/APR 2015

It counteracts all that “sitting” you doMost people deal with some kind of stress

due to their posture. More often than not this

stress tends to manifest in the shoulders and

neck. Desk workers, beware. More advanced

forms of postural stress can show up as pain or

weakness in the low back and gluteals caused

by prolonged periods of sitting. Luckily, mas-

sage can counteract the imbalance caused by

sitting, so you don’t have to quit your desk job

as long as you schedule a regular massage.

It eases muscle painSore muscles? Massage therapy can help.

Massage will increase as well as improve

circulation in much the same way rubbing

your elbow when you knock it on a table helps

to relieve the pain. A study published in the

Annals of Internal Medicine found that mas-

sage therapy is as effective as other methods of

treatment for chronic back pain.

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 boosts immunityA 2010 study published in the Journal of

Alternative and Complementary Medicine

found that massage boosts patients’ white

blood cell count (which plays a large role in

defending the body from disease). It also im-

proves immune function for individuals with

immune disorders.

It relieves headachesNext time a headache hits, try booking a

last-minute massage as it can decrease the

frequency and severity of tension headaches.

Research from Granada University in Spain

found that a single session of massage therapy

has an immediate effect on perceived pain in

patients with chronic tension headaches.

It soothes anxiety and depressionHuman touch, in a context that is safe,

friendly and professional, can be incredibly

therapeutic and relaxing. According to a 2005

study published in the International Journal

of Neuroscience, women diagnosed with breast

cancer who received massage therapy three

times a week reported being less depressed and

less angry. A study published in the Journal of

the American Academy of Child and Adolescent

Psychiatry found that patients who were de-

pressed and anxious were much more relaxed

and happy, and had reduced stress levels after

massage.

It improves sleepNot only can massage encourage a restful

sleep, but it also helps those who can’t oth-

erwise comfortably rest. Massage promotes

relaxation and sleep in those undergoing radi-

ation or therapy. If you’re a new parent, you’ll

THE SPA

Reasons why a Massage is better than you think6

For more info, or to book an appointment—please, call 858.713.1866

4 HEALTH & FITNESS AT THE SPORTING CLUB MAR/APR 2015

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 import-

ant 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.

FITNESS

GREATEXERCISES FOR YOUR BOOTIE

2 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.

A B

3Single 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.

A B

1 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.

A B

4 A B

Step ups (side approach)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.

5 A B Kick backsA 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.

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

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 re-

habilitation of stroke patients.

For the past seven years, she

was working at a wellness

center in Napa; where she

helped create a sports perfor-

mance program, specializing in

post-injury fitness, and helped

lead weight loss groups. For

fun, she’s coached a junior high

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.

As a busy working mother,

Susan understands the chal-

lenges many people face when

trying to prioritize their health.

She believes that small chang-

es—applied consistently—can

really add up to big results.

SUSAN SANGEFitness Trainer

susan.sange@thesportingclub.com

5

Sporting Club to work on balancing her overall fitness, and after engaging with her former students she decid-ed 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

Tricia has been an active group fitness instructor at The Sport-ing Club since 2000. In 2010 she took some time off from teaching to embrace mara-thon running, long distance road cycling, and open ocean swimming. She has completed several marathons under a 3:20 time, spent many week-ends 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

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 mat-ter 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”.

NIAJoy of MovementNIA 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, flexibil-

ity, 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

GROUP EXERCISE

Tricia's 55-minute indoor cycling class includes aerobic endurance training and high intensity anaero-bic 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.

INDOOR CYCLINGwith TriciaThursday 5:30PM

6 HEALTH & FITNESS AT THE SPORTING CLUB MAR/APR 2015

About the Class

About the Instructor

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 depres-sion. Another study suggested a cause and effect relationship between GI inflammatory/intesti-nal permeability and the patho-genesis 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, Bifidobac-terium 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 popula-tion 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 com-munication between our gut and brain further brings into focus the importance of maintaining an optimally functioning gastroin-testinal tract. This also strength-ens 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.

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 subsequent-ly your behavior in the future. This hypothe-sis 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 mecha-nism 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 demon-strates, inflammatory bowel disease in animal experiments can have an adverse effect on the hypothalamus by increasing the sensitiv-ity of the HPA axis to stress.

Are you one of the 70 million people suffering with a gut health issue?

7

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DAY PACKAGE

FITNESSBLISS

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.