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

&JULY/AUG 2014

at The Sporting ClubFITNESS

HEALTH

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HEALTH & FITNESS AT THE SPORTING CLUB JUL / AUG 2014

How to Recover from a Long Weekend by Elyssa Tommer

Hydrate, Hydrate, Hydrate

Yes, yes… you probably already know

this, but drink water! If you spent the

weekend drinking too much alcohol or

consumed way too much sugar—drink

double the amount of water you would

normally drink. This will help cleanse the

body of all the toxins you took in.

Green Juice, Coconut Water and Emergen-C

Take separately or together. Make sure

the green juice is as fresh as you can

get it. A nice big dose of greens should

help detox your system. The coconut

water should have nothing added and

will give your body the electrolytes that

it is needing, and an extra dose of vita-

min-c to boost your immune system.

Hit the Gym

Sometimes the last thing we want to

do after a rough weekend and a long

Monday is go to the gym. But believe

me, it will make you feel 10x better. Even

if it’s just 30 minutes. Foam roll, stretch,

push some weight around and then

steam. You’ll be happy you did.

Don’t Be Hard on Yourself

Unless your digging yourself into the

ground every weekend, don’t be hard

on yourself. One of the things about

working out and eating healthy is so

that you can enjoy life! It’s about finding

the balance. Reap the rewards of all of

your hard work, just don’t over do it.

Ask for Advice

Remember that the fitness staff here at

The Sporting Club is here for YOU. Ask

us for some suggestions on healthier

options for dinners out or cocktails that

won’t break your calorie bank. Just

like you, we like to party too, we may

have a couple tricks up our sleeves to

keep you from feeling like crap come

Monday.

Elyssa has been in the personal training industry since 2002. She currently is certified by National

Academy of Sports Medicine (NASM); she is a certified Olympic Weight Lifting Coach and holds

a 200 hour Yoga Instructor certification. When she's not at the gym she is writing for her blog The

Wellness Doer (www.thewellnessdoer.com) and hanging with her dogs.

Elyssa can be reached at elyssa.tommer@thesportingclub.com

ELYSSA TOMMERELYSSA TOMMER

Avoiding Neck Strain by Kate Grace

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Are you spending long hours in front

of the computer or at a desk? Perhaps

you are hunched over all day working

to meet a deadline, leaning over a desk

to read, finish a last minute homework

assignment, or glued to Facebook?

Or are you an avid exerciser, who

places too much emphasis on chest

development? If you answered yes to

any of these questions, this might be the

cause of your neck or back pain.

This muscle pattern of tight and weak

muscles that the body develops leads

to postural abnormalities & pain.

Individuals typically present with

tightness of the upper body anterior

muscles and weakness of the upper

body posterior muscles.

The muscles of the human body work in

balance. When one muscle is work-

ing, the opposite muscle is generally

relaxed. Think about your biceps for

example. If you are lifting a dumbbell,

your bicep has to contract (shorten)

to lift it, while your triceps, the antag-

onist or opposite muscle, has to relax

(lengthen). You may actually feel your

triceps stretching at the very end of

your biceps curl. This is also the case

with overusing your chest muscles and

the lack of use of the opposite back

muscles, which then become stretched

out and weak.

Look in the mirror, at your fellow co-workers, friend or classmates. Do they sit or walk around with a forward head posture, rounded shoulders and an increased curva-ture of the upper/mid back? Are their shoulders elevated and rotated inward with the palms facing back instead of to the sides of the body?

This atypical posture produces over-

stress of the neck and shoulders. This

can lead to shoulder impingement,

neck and back pain, headaches,

decreased brain function and energy

levels due to restricted oxygen uptake.

But don’t worry. All of the above can

be reversed & pain can be eliminat-

ed. Consult with our Sports medicine

specialist, Kate Grace. She & her team

will get you on the right track quickly!

Good postural habits and muscle bal-

ance aren't developed overnight. But

with good posture & muscle balance

you will have more energy & will reap

the rewards from your workouts!

Kate is a Physical Therapist and Orthopedic

Physician Assistant. She owns Evolve Physical

Therapy + Advanced Wellness, a successful

and progressive orthopedic and sports

medicine facility, that has partnered with

The Sporting Club as the rehabilitation clinic

for the club providing medical education.

HEALTH & FITNESS AT THE SPORTING CLUBJUL / AUG 2014

Every 2nd Monday, 5:30pm – 6:30pmNext Screening: July 14th | Aug 11th 2014Get 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 Paul David at

paul.david@thesportingclub.com

ARE YOU SUFFERING FROM ANY JOINT OR MUSCLE PAIN?NOT SURE WHAT TO DO ABOUT YOUR ORTHOPEDIC CONCERNS?NEED REHABILITATIVE EXERCISES TO KEEP YOU IN THE GAME?

KATE GRACE PT, OPA-CKATE GRACE

6 Stretches to Help with Lower Back Discomfort by Victor Valentino

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HEALTH & FITNESS AT THE SPORTING CLUB JUL / AUG 2014

Cat & Dog (On All Fours)Round upper back. Let lower back

hang. Finish in Child’s Pose: Hold 30 secs.

Massage Table Figure 4 Glute/Piriformis StretchSquare hip to table, bottom foot

straight, keep knee of bent leg in line

with hip. Lean forward.

Hold 60-90 secs.

Kneeling Lunge Position Quadricep StretchSame position as Hip Flexor Stretch (#2).

Grab back foot. Hold 30-45 secs.

Kneeling Lunge Position Hip Flexor StretchPlace front leg in line with hip & Back

leg/foot in line with hip. Hands on

knee, push hip forward, keep shoulders

above hip. Hold 45-60 secs.

QL (Quadratus Lumborum) Stretch over Stability BallBottom leg forward, top leg back.

Reach top arm overhead, grab hand or

wrist with bottom hand and gently pull.

Hold 45-60 secs.

Victor has been a strength coach at The Sporting Club for over 22 years. He specializes in core & functional

training, advanced structural & corrective alignment exercises and stretches.

Certifications: Functional Movement Systems (FMS Levels 1&2), Medical Exercise specialist (American

Academy of Health, Fitness & Rehab Professionals), NASM Personal Trainer Certification, West Coast Pilates

Certified Instruction, Spinning Instructor (MAD DOGG Athletes).

Victor can be reached at victor.valentino@thesportingclub.com

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VICTOR VALENTINO

Active Hamstring Stretch Toe Touch ProgressionReach above head with arms, bend

over, reach fingers toward toes, legs

straight, squeeze pad between knees,

repeat. Toes Elevated AND Heels

Elevated = 10 reps each foot position.

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VICTOR VALENTINO

HEALTH & FITNESS AT THE SPORTING CLUBJUL / AUG 2014

WIN A PADDLE BOARD

Participate in our Member Referral Raffle! Each member will get 5 entries for each referral that joins The Sporting Club during the summer. Drawing will be at our Annual Pool Party, Saturday, August 16th.

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SATURDAY, AUGUST 16TH | 6-9PM

Get ready for our annual pool party! Bring a friend,

wear your best cowboy duds, and enjoy the ride.

1 Guest per Member. 1 Drink ticket per person. Complimentary food and wine.

PR E S E N T

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Training with Alena by Moonjung Kyung The Sporting Club Daily Circuit

When I first started

working out with

Alena, my main goal

was to improve upper

body strength.

More specifically, I

wanted to be able to

do at least one decent

pull-up by myself.

In the first session where I was yet to realize the value of per-

sonal training, Alena introduced various workout movements

which opened up my eyes.

My workout consist of the exercises which engage multiple

body parts using various equipment and machines around

the gym, and that makes every session very intriguing.

Also in each session she sets several challenges for me to win

over, and it feels very rewarding when I achieve them.

*Calendars at the fitness desk

Have You plateaued or Are you Stuck In a

Rut and Aren’t Seeing Results? Try Mixing it

Up with our Daily Circuit program created

by Elite Trainer, Chris Guerrero.

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HEALTH & FITNESS AT THE SPORTING CLUB JUL / AUG 2014

Chef's Corner by Randy Clark

“ I designed the Avo-Fit to be a post workout recovery smoothie or a healthy meal replacement.” Chef/Café Manager

Peanuts are rich in

mono-unsaturated

fats, which are

highly beneficial for

the heart.

Honey is a

complex superfood

that provides direct

and efficient fuel

to your brain and

body.

Almond Milk

Improve muscles

due to the

presence of

protein, riboflavin

which is a form of

Vitamin B and iron.

Banana Contains

Potassium, helps

to stabilizes blood

sugar and blood

pressure, is an es-

sential electrolyte.

Avocado

Contains Ome-

gas and essential

fats along with

distributing

nutrients where

they are needed.

Trainers Monthly Challenge

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HEALTH & FITNESS AT THE SPORTING CLUBJUL / AUG 2014

“ I designed the Avo-Fit to be a post workout recovery smoothie or a healthy meal replacement.” Chef/Café Manager

Our most popular Challenge yet!!!

Great to see so many of you going

through the June Trainers Challenge:

Row 20,000 meters in 30 days. Watch

our Facebook page as we recognize

those that completed the challenge

Grab pull up bar in a pronated hand position and

hang as long as possible with good form/posture.

In a hang position, reduce any type of movement

while hanging and keep head position in a neutral

cervical position to promote proper posture.

Why? To improve grip Strength

Did you know that lose of grip strength is one of the first signs of Aging? Promote a great stretch for the lats, chest, and delts. Improve posture from a reduced spinal load.

Average time = 30-60 seconds

Good time = 61-120 seconds

Great time = >121 seconds

Training with Elyssa by Maria Amiouni

Ever since I joined the sporting club

more than a year ago the way I

view exercising has changed. At

first I just thought exercising was all

about the physical aspect: getting

fitter, and skinnier but with Elyssa

I also learned about the mental

aspect and much more. Elyssa did

not only make me enjoy exercising

but most importantly she taught

me a way of life that other trainers I

have had in the past never did. She

gave me advice on what food to eat and not eat, and how

exercise benefits all parts of your life not just your outer body.

It became a routine of mine to get up early in the morning, go

exercise and continue on with my day since I joined The Sport-

ing Club. I do not view it as a chore I have to do, but I want to

do because I feel better about myself in general. Elyssa is the

one to thank for that because before her I did not like exercis-

ing at all. I thought of it as only a physical thing people did to

look good. Now I know that it is more than that.

After finishing a Bachelor in Science

in Alternative Medicine in Denver, she

moved on to study at the Pacific

College of Oriental Medicine in San

Diego, CA. Anna is a certified

Personal Trainer, Massage Therapist,

and Yoga Instructor. She found her

path to yoga in 2006 to alleviate a

sore and overworked snowboarders

body... falling in love instantly with a

yogic relationship that grows still to

this day.

She has studied under Ana Forrest, Shiva Rea, The B Method,

and many other amazing practitioners in Colorado, California,

and abroad. Her style is detailed, progressive, and geared

toward functional movement training.

Look for Anna on our class Schedule teaching Fusion Flow

ANNA BERGERYoga Instructor

Welcome to The Sporting Club

JULY'S CHALLENGE

facebook.com/thesportingclub

June HANG TIME!

Monthly Total Hang Time:

Males 30 Minutes | Females 22.5 Minutes

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