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6. You have everyday, functional strength: Weight training does wonders to help you with activities of daily living: Housework, yard work, moving furniture, and carrying bags of groceries without gasping for air and pooping out within minutes. If you have a medical condition such as arthritis or multiple sclerosis, lifting weights can be a godsend. You can rely on weightlifting to keep you strong where once all your strength was gone.

7. You have a stronger back: Juggling a 30-pound toddler and a few bags of groceries while pulling out the stroller can put your back in a compromising position. When you lift weights, you strengthen your upper and lower body, which reduces strain on your back when you’re forced to lift heavy loads. Plus, don’t you think it would feel really good to walk around knowing that your back is as tight and toned as your legs?

8. You can train at home: Have you been putting off getting started with your weightlifting program because you felt you had to belong to a UTC Fitness gym? You can implement a very effective weightlifting program no matter where you are. Invest in some dumbbells and an adjustable bench and you’re set. Get some exercise videos or books that focus on strength and agility training; now you can lift weights on your own anytime you like.

9. You can get rid of pain: Do you have limited range of motion in your joints? A bad knee? A wrenched neck? Bum shoulder? Weightlifting promotes strength in your joints so you have ease of movement. That old knee problem improves enough for you to go hiking in the mountains for days without pain. No pain, more endurance. You can do more outdoorsy things – and have fun while doing them!

10. You build stronger bones: Bones respond to weightlifting the same way that muscles do, by becoming stronger and denser. Building strong bones can be the best defense against osteoporosis. You’re more active, more mobile, and without lower back pain. And age doesn’t matter; you can start when you’re 65 and still experience tremendous benefits from a weightlifting program. IT IS NEVER TOO LATE TO START A WEIGHTLIFTING PROGRAM!

Why do some men and women, in the effort to improve their fitness, still resist weightlifting? Here are some motivating ideas from Global Health and Fitness Success Coach, Garrett J. Braunreiter, for building weight-room confidence and helping you understand why this method of exercise is so very important to your success…

1. Lift weights to lose fat: One of the biggest mistakes people make when starting an exercise and nutrition gym program is not including a weightlifting program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. And when you lose muscle, your body becomes a lot less efficient at burning fat. However, when you gain muscle, you can actually condition your body to burn fat more efficiently… 24 hours a day!

2. You feel strong and fit: It’s a great feeling when you look in the mirror during your workouts and see your back muscles, biceps, shoulders, and legs flexing. If you’re unsure about proper lifting technique, hire a personal San Diego Sporting Club Trainer for a few sessions. The money you invest is well worth it, as is the time and energy you put towards an effective program. And weightlifting can definitely increases your confidence. It’s a wonderful feeling to feel strong, especially after a workout. You look forward to looking in the mirror, and actually like what you see.

3. You have more energy: Even if you’re just starting out with a few basic weightlifting exercises, very quickly you won’t believe how fantastic you’ll feel. Instead of making an excuse to skip your workout, you’ll make excuses to do just one more set. Plus, with the excess fat you’re going to lose, there will be
less of you to lug around and therefore less fatigue.

4. You’ll finally see the results: Knowing what to do makes all the difference. Many people go to the UTC Fitness gym for months – even years – and wonder why they’re not getting any results. Well, it’s because they’re doing the same darn workout every time.

This is a critical point: you can either quit out of frustration, or you can become a sponge for knowledge and get some help. Get your hands on fitness magazines, books, the trainers at the gym, ask other successful exercisers, or hire a coach. Learn what you need to do to make your program successful. Acquiring the knowledge and getting help is all you need to get hooked.

At first you may question what you’re doing: are you going to get too big, are you wasting your time, how do you know this will work? But then you see other men and women who have been weightlifting for years and they look terrific. Here’s the telltale sign that your program is working: you start to see definition and feel firmness in muscles you never thought you had.

5. You won’t get bored: I suspect many people don’t lift weights because they think it will be boring. Just remember to change your routine every 3-4 weeks to keep things fresh and your body responding to your training. Change the reps, the sets, the weight, the rest period, the exercise order, etc. Training only gets boring if you allow it to.

At University City Fitness Sports Gym, we get new members started out right with a complimentary Personal Fitness Evaluation and a Fitness Equipment Orientation with one of the UTC Fitness Gym Trainers. The Personal Fitness Evaluation is a 45-minute fitness assessment using a Microfit Analysis Program, during which you’ll learn about blood pressure, strength, flexibility, cardiovascular endurance and body composition. Your personal report will allow you to document your progress.

During the Fitness Equipment Orientation, a San Diego Sporting Club Trainer will work with you to suggest a customized fitness program that incorporates the Personal Fitness Evaluation, your personal goals and interests.

Massages are a wonderful experience everyone should enjoy at least once. Our experienced Massage Therapists at the San Diego Spa are dedicated in helping you get the most out of your massage experience. Here are a few tips to guide you in insuring your massage is the wonderful healing experience it is meant to be.

Don’t consume a large meal a few hours before the massage. Light meals and snacks are ideal as they won’t make you feel full or gassy. Do not drink alcohol prior to your treatment. Even though alcohol may help you relax, it slows many of your responses and causes you to lose sensations in other areas.

Turn off pagers and cell phones. Nothing disrupts the rhythm and flow of a massage more than a cell phone ringing. Allow yourself to escape in the gentle, soothing music provided in your treatment room.

When you first arrive, engage in a little conversation to get to know your masseuse.  Be sure to communicate your wants, feelings and expectations. The more you let him/her know of what you want, the more they will be able to give that to you. Guessing games leave both parties antsy and frustrated.

After you and your therapist both feel your needs are communicated, the next part is what scares most people from getting a real massage. The next step is to undress and lay down. Your therapist will instruct you where your head should go, whether you should face up or down, and where you should lie. If you ask your therapist if you should undress completely, the usual response is you should undress to the level you are comfortable with. Please remember that these are trained UTC Spa Staff professionals, not unlike Doctor’s, who see this as part of their profession. Their goal is for you to be relaxed and to deliver the best possible experience to you.

Once you’re completely ready, take a deep breath, tune the noises of the outside world off and give yourself this time to let go and truly enjoy the massage.

Our Junior Olympic swimming pool is heated year round to provide the clients of the UTC Health Fitness Center Gym with the most suitable conditions for our aquatics program. There are three lap lanes (two in the summer months) and an area for open swim. If you love to swim, we invite you to join Masters Swim or Aqua Aerobics. You can also sign up for private swim lessons, we offer them to both juniors and adults.

One of the many San Diego Sporting Club Programs is Masters swim is for the intermediate to advanced swimmer, we offer five workouts per week, and we work on stroke technique and overall fitness. Private swim lessons for any age or ability level are available 7 days a week.

Head Coach and Aquatics Director Kevin Bree is an accomplished elite level triathlete and has been working with swimmers and triathletes of all levels since 1989.

A few weeks ago we featured a blog on Nutrition that also discussed this nutrition gym‘s fitness lifestyle program. Today we decided to discuss exactly what the program includes, our philosophy behind it as well as encourage you to try it out.

The Freedom of Fitness Nutrition Program focuses on making healthy food choices, stabilizing & improving energy levels, and healthy weight management. This program introduces the client to a healthy lifestyle change, not a quick fix!

In addition, we provide nutrition programs for individuals with time sensitive goals, programs to enhance athletic performance and programs that cater to the nutritional needs for fitness & bodybuilding competitors.

No matter what your goal is, both the nutrition program and the suggested exercise program go hand in hand. To achieve the results and goals you want, you need to do both together.
Your Freedom of Fitness Lifestyle Program includes:

• 2 One-hour sessions
• 1 Health & Wellness Manual
• 3 Half-hour follow-up sessions (via phone or in person)
• 1 Dietary Journal
• 1 Lean For Life Cookbook
• 1 Feel the Freedom of Fitness DVD: 55 minute feature
• Phone & e-mail support for the duration of the 12-Week Program

Following The New Orleans Saints win at The Super Bowl, I have to mention that Drew Brees incorporates Pilates in his training and also endorses hybrid Pilates weight bearing routines such as the Total Gym and TRX Suspension training. There is a long list of NFL players practicing Pilates besides many other male professional athletes as it is one of the top forms of training an athlete can do to produce results, whether their goal is to jump higher, run faster or kick or hit the ball further. Initially they are drawn to it when rehabilitating from an injury, but they soon realize that it enhances their performance.

In an article in Beyond Fitness spring 2008 entitled “Pilates for the Sports Guy” written by Kerrie Lee Brown, there is a quote from Master Stott Pilates instructor John Garey: “I’ve heard from many athletes that when they take Pilates, they start to think about their body and it’s function differently. In particular, they start thinking about their “centre” or “core.” Ultimately they find that they transfer all that they learn in the studio to the playing field-often subconsciously. Pilates makes athletes get back in touch with their basic training principle and therefore expands on what they already know. The benefits are amazing-increased power, strength and mobility.”

The Winter Olympic athletes are also no stranger to Pilates. Ice skaters have been practicing Pilates for years. In 1980, Robin Cousins was the competitive figure skater Olympic champion, and in 1984 Torvill and Dean became the highest scoring figure skaters of  all time at the Winter Olympics. All of them trained with Alan Herdman- who is famous for bringing Pilates to the UK. More recently Rachael Flatt who is from La Jolla just won Gold for Womens figure Skating, she incorporated both Pilates and yoga in her training program.  Freestyle Skier and Canadian silver medalist Jennifer Heil regularly practices Pilates. Julie Manusco is the most decorated US skier in history and she does Pilates privately with an instructor that is a former ski racer in Japan. US 2010 Gold Medalist Hannah Kearney does Pilates Reformer classes several times a week at her local fitness gym.

There are many professional golfers practicing Pilates, like Tiger Woods, Butch Harmon, David Duval, and Annika Sorenstam to name a few. So many in fact, that there are certifications for instructors to specialize Pilates for golf. A couple of us at the UTC Health Fitness Center Gym have participated in probably the most famous which is called “Hole in One Pilates,” originated by Sarah Christensen.

Head coaches everywhere are recognizing that the powerful combination of core strength, increased flexibility, efficient posture and mindfulness of movement are providing athletes with that winning edge.

Lucy Garcia

TSC Pilates Manager

Not only are working women pressed for time, juggling domestic chores and work schedules- they usually find it difficult to squeeze in the time to look after themselves. In fact, working women need to take extra care since they are subjected to environmental stress, hormonal changes, and harmful UV rays. A quick, effective UTC skin care therapy program is the key for career women who are pressed for time. This can’t hurt for the men in their lives either! Here are some quick, simple and effective tips for working women to keep in mind.

A balanced and healthy diet combined with regular exercise is a must for working women in order to keep their skin in good condition as certain deficiencies will start to have adverse effects on the skin’s appearance.

If your schedule doesn’t allow for monthly facials, plan to have a deep cleansing facial at least four times a year or each season. Have your skin care therapy specialist power pack your facials by adding a light peel or microdermabrasion treatment. This will lead to longer lasting results and you can also determine the appropriate products you should be using during that season. Our Estheticians at The UTC Spa at The Sporting Club are experienced and knowledgeable in helping you to find a skin care regimen that not only works for your lifestyle but exceeds your expectations.

During the winter it is sometimes difficult to feel that lovely glow. The tan (not that you do that) is gone, the dry skin is back, and yet, we make most of our party appearances during the cold days of winter. Don’t fret. Here is a simple three step plan to getting your glow back.

Step One: Diet
We don’t mean slashing calories, we mean watching your diet and ensuring you’re eating enough glow-producing foods. Most UTC Fitness Gym Trainers look to diet to really get your glow back, infusing your meals with such antioxidant-rich foods as blueberries, wild salmon, and even chocolate.

Step Two: Choose Skincare that Works
If you’re looking to reveal the supple skin you know is hiding underneath the red and blotchy one, look no further than the Epicuren Skin Care line at UTC Health Spa Center Gym at The Sporting Club. This wonderful line offers products that help shed dry skin, while boosting moisture and even adding “lift” when necessary!

Step Three: DRINK LOTS OF WATER! It sounds simple but this is the basic key to get your skin glowing. Bottled water that has a high silica content helps maintain optimal hydration, which happens to be a key element in maintaining the appearance of youth.

Cooking in bulk is not only a great time management tool, it is also a way to set yourself up for success in your nutrition goals!

• Start by putting all the food you plan on cooking on the counter.
• Look at each item. What food takes the longest to cook? Start there.
• The food that takes the least amount of time to prepare should come last.
• For example, on my DVD, “Feel the Freedom of Fitness: 10 Steps to Living Lean & Serene,” I show chicken breast, salmon, rice, potatos, asparagus and mixed veggies. While the salmon is baking in the oven, the rice is in the rice cooker. While I am frying the chicken in a teflon pan, the small potatoes are in the microwave. And finally, the veggies are nuked or steamed.
• As all the foods are being prepared, I can clean the kitchen as I go, and garnish the foods when they are done. This makes food for 3 days and it only took me 45 minutes.

Contact me for more time management San Diego Sporting Club Nutrition Instruction tips at sandra.blackie@thesportingclub.com.

Sandra Blackie