LA JOLLA
SPORTS CLUB
FALL 2014
ARE YOU
READY
for Ski Season?
Carl Israelsson
Page 4&5
Get Fit in 30
page 2
5 STEPS
to a healthy
holiday season
page 3
Get fit in 30 minutes with HIIT training!
H
igh-intensity interval training (HIIT)
is an enhanced form of interval
training, an exercise strategy alternating periods of short intense anaerobic
exercise with less-intense recovery
periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may
vary from 4-30 minutes. These short,
intense workouts provide improved
athletic capacity and condition,
improved glucose metabolism and
improved fat burning. It is an excellent way to maximize a workout that is
limited on time.
Long aerobic workouts have been promoted as the best method to reduce
fat, as it is popularly believed that fatty
acid utilization usually occurs after at
least 30 minutes of training. HIIT is
somewhat counter-intuitive in this regard, but has nonetheless been shown
to burn fat more effectively. There may
be a number of factors that contribute
to this, including an increase in resting
metabolic rate (RMR) for the following
24 hours due to excess post-exercise
oxygen consumption. You continue to
burn fat in the 24 hours after HIIT, not
just during your workout. HIIT also significantly lowers insulin resistance and
causes skeletal muscle adaptations
that result in enhanced skeletal muscle
fat oxidation and improved glucose
tolerance. High-intensity interval train-
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La Jolla Sports Club
ing has also been shown to improve
athletic performance already after just
seven interval-training sessions
HIIT techniques can be applied either
as a separate exercise plan if you are in
a hurry, or as an intense complement
to your existing plan. HIIT training can
literally have hundreds of forms. Depending on your objectives, combine
exercises, tools and time intervals to
obtain the optimal result.
HIIT is perfect for:
1.
2.
3.
4.
Busy people
Less motivated people
Efficiency aficionados
Anyone who wants to get in
better shape but doesn’t want
to spend hours doing it! In
fact, research shows you can
make more progress in just 15
minutes of HIIT than you can
running for an entire hour.
Lose fat, not muscle!
Anyone who has been on a diet knows
it’s nearly impossible to not to lose
muscle mass along with the fat when
you’re cutting calories. But while
steady-state cardio seems to encourage muscle loss, studies show that
both HIIT and weight training preserve
muscle mass while still ridding the
body of excess fat.
Increase your metabolism!
A faster metabolism means that you
can eat more and your body will still
burn it off (sweet!). And HIIT will give
that to you- studies show that HIIT
stimulates production of your Human
Growth Hormone (HGH) by up to 450
percent during the 24 hours after you
finish HIIT.
Push your limits!
HIIT forces you to work harder than
you ever thought possible and gives
you the confidence you never knew
you had. HIIT makes you stronger and
fitter and pushes your limits until you
feel like you can really, truly conquer
the world.
“You will never know your limits unless you push yourself to them.”
Prove to yourself what a badass you
really are. You can do it. I know you
can.
Maurizio Tangari
Personal Trainer
Phone: 858-242-2113
Email: [email protected]
We all know that during the holidays, food and lifestyle changes add unwanted pounds. By changing your approach, it will give you the tools to keep those pounds away. Having a real connection between nutrition and
exercise will keep you energized and healthy.
Create a 12 week calendar – either an old-fashioned paper kind or on your phone.
Fill in all your trips, parties and children’s events. Write down your weight and
a goal for each week. HINT: Having a goal for each week creates accountability.
Change the goals up between exercise and food.
1
STEP
For each week, fill in six days of workouts. These workouts need to be structured with
a goal. Each workout is 45-60 minutes long and can be adapted to outdoor or indoors,
depending on the weather. HINT: You have a bike ride planned, but it starts to rain.
Do not cancel. Instead, go to the gym and take a spin class, or hop on the spin bike
and turn your music up!
STEP
For each week, plan your meals around your events. By knowing when your parties
are planned, you can cut out alcohol the day before and after, workout harder and
eat less. Try to stay with organic, unprocessed foods. Keep anything white away from
the cupboards!!! HINT: Print out recipes and take to the store so that you are only
buying what you need, not the newest Oreo cookie flavor!
STEP
Weigh yourself each week at the same time and same day as the week before. You
pick the day and time, but remain steady in your pursuit to track your weight. This
will allow you to manipulate the next week’s workouts and meals. HINT: Weighing in
the morning after a workout and before you eat is always the best time!
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3
4
STEP
The 12 week calendar will take you from November to January, the most calorieladen time of year. I love to write in each day how I feel and what I need to do the
next day. It is fun to see in February if my goals were met. HINT: I use smiley faces on
each day I did what I said I would do!!!!
5
STEP
If you really want a great shape and healthy body to carry you from season to season, you need to have the
courage to change and adapt. Take the time to treat yourself and your family well, and don’t forget to enjoy
this Holiday Season!
Kathleen Rafaat
LJSC Sports Nutrition Counselor
Kathleenrafaatnutrition.com
eatplaylivebreathe Nutrition
La Jolla Sports Club
3
Are you ready for ski season?
It may not feel like snow in San Diego, but if you want your legs to show up on the slope this winter, now is the time
to put in the work. There is nothing worse than making it to your dream skiing destination only to be undermined
by tired, sore and under-performing muscles. If your goal is anything from ripping through moguls to just making
the walk to the bar après-ski, read on for the most simple and effective exercises to get your legs, trunk and backside in trail-blasting shape.
air squats
For balanced hip and leg development, the air squat—
when performed with proper mechanics—is a phenomenal
exercise. Descend to the depth at which the crease of your
hip breaks the imaginary line parallel to the floor, with your
butt just below your knees. It is necessary to hinge forward
slightly, but make sure to keep your spine and trunk in the
same curvature it assumes when you are standing upright
with good posture, knees tracking with your feet.
The posterior chain—the muscles, tendons and ligaments
that run up the back of the body—is essential to success
on the snow. In most skiing applications, your muscles
work harder in eccentric and isometric contractions, which
means they lengthen while under tension to prevent your
body from collapsing or they maintain a position against a
force. The section of this chain that runs from your pelvis to your head is most directly responsible for keeping your midline
stable and effectively transferring strength and power to your feet. The back extension, hip extension and barbell deadlift
are three excellent choices to develop and integrate these muscles.
back extensions
This is a great exercise to stress the muscles
that extend the spine and maintain intervertebral stability. Place the pad of the hip extension
bench slightly above your hip joint to block your
pelvis and engage your glutes, flexing and extending through only the trunk in isolation.
hip extensions
This exercise integrates the dynamic function of
the back muscles in an isometric or static manner, which is more similar to the way they are
used in most sports, including skiing. Place the
pad of the hip extension bench slightly below
the hip joint and hinge in flexion and extension
from the hip, keeping the spine and trunk in the
same curvature as when standing upright.
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La Jolla Sports Club
deadlift
When performed properly, this exercise has one of the
best returns on investment. The deadlift connects the
most distant muscles of the posterior chain, hamstrings
to trapezius, to train the whole system together. Consistent with the other exercises in this group, keep the trunk
and spine in the same curvature as when standing upright throughout the entire range of motion. To ensure
you are loading your body in balance, make sure that
you start each repetition with the spine of your shoulder
blades directly over the bar.
Emphasizing the eccentric or lowering portion of each
repetition can enhance the specificity of the work you do
with each exercise, applying your improvements more directly to the slopes. Try working with sets of six to 12 repetitions, taking at least three, or even up to 10 seconds,
on the descending portion. Additionally, active-rest isometric holds can have a powerful impact on preparing your legs
and body for the specific tasks needed on the mountain.
pallof press
Control and strength in rotation and side-to-side movements is a necessity from the bunny slopes to double
black diamonds. To develop transverse and frontal plane
stability, the cable Pallof press is an excellent exercise to
stress both of those motions. Make sure to maintain equal
weight on both legs. The key to this movement is not in
adding more and more weight but in motor control of the
muscles in your trunk, spine and hips. Challenge yourself to press your arms to extension without allowing any
movement in your hips or trunk whatsoever. Try multiple
sets of 10 to 15 reps facing each way and taking two to
three seconds to move your hands in each direction, accumulating about one minute under tension on each side.
If you find yourself struggling to complete the patterns with proper mechanics, or pain and
discomfort occurs, you may be exposing yourself to avoidable injury. These exercises are
simple but not necessarily easy, particularly when aiming for proper mechanics and motor
control. Please do not hesitate to ask for a quick tutorial if you have any questions on form
or execution.
And so, start putting in the hours now and claim yourself a few days of first tracks and last
chairs this ski season. Happy holidays!
Carl Israelsson
LJSC Personal Trainer
[email protected].
La Jolla Sports Club
5
THE MONTH
OF NOVEMBER FOOD DRIVE
Spa Solutions for the
BENEFITS THE SAN DIEGO FOOD BANK
TWO HOUR
THANKSGIVING DAY
8-10 AM WITH MICHELLE
BRING IN ANY NON-PERSIABLE CAN OR
DRY FOOD TO SIGN IN FOR THE SPIN
Bring In A Food Item To La Jolla Sports Club
For The San Diego Food Bank Drive
Q. The holiday parties are coming up and I want to look
my best. My face is a mess! Can a facial help me with dry
patches and dull skin? This time of year is the worst for my
skin. My skin is visibly flaking. Ugh!
-Mia O.
A. The change in weather, along with the seasons, wreaks
ONE HOUR
ALL PROCEEDS BENEFIT THE TOYS FOR TOTS FUND RAISER
SUNDAY
DEC 14TH
8-9 A.M. WITH
SHAWNDEE
PLEASE RESERVE A BIKE AND
MAKE YOUR DONATIONS AT THE SERVICE DESK.
havoc with our skin. As the heat and oil producing days
of summer come to an end and change into the cool and
drier days of fall, there can be a build up of dry and dead
skin cells on the surface. Its time to give your face some extra help by removing that dead layer of skin cells by having
a light chemical peel or Microdermabrasion. Say goodbye
to those fine lines and dehydrated skin, and say hello to
brighter, smoother, and fresher looking skin.
$100 ($150 value)
Q. During this time of the year,from the hectic pace of
life, my neck and shoulder muscles are unusually tight and
my body feels rough and dry. My time is limited, is there
something that you can do to help me with both of these
issues? HELP!
-Dasha R
A. Sounds like you want to feel and look better. Our Winter Holiday massage, includes a deeply relaxing full body
treatment that has been created to nourish even the driest
skin. Specially chosen oils soothe and soften, while leaving
your tight muscles relaxed and at ease.
Mondays, Tuesdays all day, and Wednesday until 1:30
$100, Saturdays $115. ($150 value)
We appreciate a donation of an unwrapped Toy.
Camelia Clum
619-806-3920 Cell 858-456-2595
Mon. & Tues. 9:30-6:30
Wed. 8-1:30
Sat. .8- 4 ( alternate)
[email protected]
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La Jolla Sports Club
Laura Lorenzo-La Spa/ Owner
(858) 869-1033
Wed. 2-7.
Thurs-Fri. 9-5
Sat 10-4 ( alternate)
laspaSD.com
la Jolla sports club news & events
spencer oliver Winner
Paddle Board goes to Spencer Oliver
wELCOME
Personal Trainer: Kevin Root
A Big Thank You to all our members who referred
new members during the paddle board contest this
summer
Welcome
Membership Rep: Summer Needham
welcome
Spin Instructor: Tad Carter
welcome
Maintenance Manager: Richard Miranda
La Jolla Sports Club
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Wild West
Pool Party
Everyone enjoyed themselves at our
Wild West Party. Staff member, Trevor
McIlwain, rode the bull the longest,
and Justine, our Barre instructor, led
the crowd in line dancing.
Photographs by Chris Woolley and Francis Nichols