Club Blog

Are you guilty of poor gym etiquette? Make sure to check out our video covering the 5 things not to do in the gym!

Depending on who you ask, it seems almost everyone these days is “middle-age.” The US Census says it’s basically between 35-54 years old. Some say between 45-60, and others say it extends to 65 years old. Point is the idea of “middle-age” covers a whole lot of people, including a lot of members of The Sporting Club.

The visible signs of aging, including loss of skin elasticity, graying of hair, 10-20 lbs. accumulation of body fat, decrease in aerobic performance, maximal heart rate, strength, flexibility, and fertility, and of course, menopause, to name just a few of the common “ills” middle-age can bring, are seemingly universal. But the chronic health conditions associated with older age are more troubling.

Well, guess what? If you are somewhere in the middle-age range of life, you can not only foil these mid-life widespread conditions, but perhaps even more important, you can help reduce the risk of developing chronic illnesses up to twenty years later! Want to delay biological aging by more than a decade? Get aerobically fit in middle-age and create an independent lifestyle.

Research at the Cooper Institute, University of Kansas and the University of Houston, have all looked at middle-aged people who regularly exercise and are physically fit. They all report similar findings—these people have a much lower risk of developing major chronic health conditions in old age.

Alzheimer’s disease, colon/lung cancer, kidney disease, COPD, stroke, heart disease, diabetes and congestive heart failure are tempered by a moderate increase in physical fitness during mid-life. Simply stated, the more fit you are in middle-age, the less likely you may be to face these chronic illnesses two decades later.

With an aging population along with increased obesity and a corresponding growing sedentary – virtual life – lifestyle, the incidence of chronic diseases among seniors will rise significantly.

The answer? It’s right here at your San Diego gym,  The Sporting Club. Increase your regular exercise and increase your physical fitness now. The research, and common sense, tells us clearly that fitness is, in fact, one important key to healthy aging.

What’s BodyPump? Maybe you’ve heard of it; maybe you haven’t. Prepare to be wowed! Les Mills’ BodyPump, a choreographed weight-training class devised especially for group fitness, will be offered at both The Sporting Club and La Jolla Sports Club in October. There will be a BodyPump master class this Saturday, August 6, at both clubs: 8 am at TSC and noon at LJSC. The master class provides a free preview for both staff and members alike. Once training is completed for staff, the program will debut at both clubs.

BodyPump is different than other weight-training classes in that it’s pre-choreographed, and the choreography changes quarterly. So you can walk into any BodyPump class and know that it will be exactly the same as a BodyPump class you regularly take anywhere else-even in another state. The consistency is a key feature. Another is the equipment: BodyPump uses plate-loaded resistance that is purchased by the club and used only for BodyPump classes.

Check it out this Saturday, and watch for BodyPump to launch at your club!

(ARA) – One in two Americans is living with a chronic disease. Chronic diseases are persistent and recurring, and are typically either hereditary or the result of factors such as poor diet, obesity or lack of exercise.

Dr. Ian Smith, creator and founder of “The 50 Million Pound Challenge” and “The Makeover Mile” is a health and nutrition expert who is constantly encouraging Americans to be proactive when it comes to their health. “Unfortunately, many Americans postpone or even skip key health screenings due to fear, lack of awareness, or cost concerns,” says Smith. “However, it’s important to know your risk so you can make the appropriate lifestyle modifications to change – or reverse – the course of chronic disease.”

Smith recommends five simple screenings as a first step in determining whether or not you are at risk for a variety of treatable – and preventable – chronic diseases. These screenings will be available for free as part of “The Makeover Mile” which he is presenting with CVS/pharmacy in conjunction with their “To Your Health” program in seven major cities across the country.

Diabetes
A simple finger prick is all that is needed to check your blood glucose levels to see if you are at risk for diabetes. If your blood glucose test shows that you are at risk for diabetes, your doctor will work with you to make certain lifestyle changes, particularly involving diet and exercise.

Blood pressure
Blood pressure is measured by a quick, painless test using a rubber cuff that is wrapped around the upper arm and inflated. If your blood pressure is consistently high, your doctor will likely recommend lifestyle changes, such as exercise, a healthy diet, quitting smoking, limiting alcohol and/or recommend a maintenance medication.

Cholesterol
Even though high cholesterol may lead to serious heart disease, most of the time there are no symptoms, which is why it is important to have your cholesterol levels checked. A rapid cholesterol test involves just a simple blood sample from the finger. As with diabetes and blood pressure, lifestyle changes such as exercise and weight loss, maintaining a healthy diet, and quitting smoking are recommended if your cholesterol levels are not within a healthy range. If the added measure of a maintenance medication is needed to keep your cholesterol at a healthy level, it is important to make sure that the medication is taken regularly, as prescribed.

Other important screenings – osteoporosis and vision
Two other important screenings that shouldn’t be overlooked are osteoporosis and vision. A simple bone mineral density test, done via low-dose X-rays, determines whether or not you are at risk for osteoporosis, a disease that causes bones to become fragile and more likely to break. Additionally, a vision screening can help identify whether or not you are at risk for eye disease.

In an effort to help Americans take the next steps in the road to a healthy life, the CVS/pharmacy “To Your Health” program features free screenings for chronic diseases at more than 800 events across the country. The events offer each participant more than $150 in free screenings for diabetes, blood pressure, cholesterol, bone mineral density (osteoporosis) and vision. For more information and to find an event in your area, visit www.cvs.com/toyourhealth.  For more information about “The Makeover Mile” visit www.makeovermile.com.

(ARA) – As the days start getting longer and warmer, folks are again pondering ways to be more active. Joining a gym or beginning a workout regimen are great ways to get in shape, but exercising more can also be as simple as resolving to complete daily chores around the house.

Tackling items on your household to-do list is a great way to spruce up your home, while also toning your body. However, the repetition of some household chores can lead to injury, so it’s important to take the proper precautions so you can stay healthy while you get in shape. Here are a few ideas for getting active around the house and how to avoid injury while tackling these projects:

Shoveling: Whether you’re shoveling snow or moving dirt around, shoveling is a great way to get a full body workout. When shoveling, make sure you are lifting with your arms and legs, not your back, to avoid injury. Also, be careful you are not overdoing it – don’t overload your shovel if you have trouble repeatedly lifting that amount and take a break if you feel too fatigued to continue.

Plant a garden: Having a garden lends itself to a constant cycle of good health, from the planting, weeding and harvesting of the vegetables, to eating the fresh produce. But working with garden tools every day can cause pain in your hands and wrists, especially if you have tendonitis or arthritis of the hands. If you find yourself in this situation, you may want to try using a pain relief tool called the SmartGlove, which also provides relief from carpal tunnel syndrome.

Yardwork: Raking leaves, sweeping walkways and mowing the lawn are also great ways to get out and get moving. When doing odd jobs around the house, it’s a good idea to limit the amount of time you spend on each activity and rotate activities so you aren’t continuously putting stress on the same joints and muscle groups. The SmartGlove may also help reduce wrist pain caused by the vibration of the lawnmower.

Indoor chores: If the weather doesn’t permit you to get outside and work, use indoor chores to get active. If you have a set of stairs in your house, use them to your advantage when doing chores. For example, if you’re putting away freshly folded laundry, take multiple trips to your upstairs bedroom. Again, you can avoid injury if you vary your tasks accordingly.

When you begin to look at everyday chores as a chance to exercise, you can improve your health while also tidying up your home, and you can feel a sense of accomplishment in more ways than one.

San Diego Gym – Master Trainer, Elyssa Tommer Featured in Shape Magzine

Click on Each Photo To Enlarge

(ARA) – Part of the excitement of travel is the thrill of the unexpected, never quite knowing what will happen. While most of the time that’s a good thing, every now and then, surprises can be less than enjoyable, especially if it involves getting sick or hurt while away from home.

All it takes is a little foresight and effective planning to ensure that your trip – wherever you’re headed – is safe, fun and memorable in all the right ways. Below are some essential tips for staying healthy while traveling away from home. 

Don’t forgo first aid
You might think it’s a waste of space in your already tight suitcase, but a small first aid or medical kit is always a smart idea. You’ll want to stock it appropriately for wherever you’re headed, but some good general items to have on hand are bandages, gauze, disinfectant, pain relievers, tweezers, allergy pills, antibiotic cream, sunscreen/aloe and medicine for stomach upset.

Protect against problems
Whether you are traveling 50 or 5,000 miles from home, there is always a possibility that you’ll get sick or be involved in an accident. Purchasing a membership from a travel and medical emergency assistance company like On Call International before you leave will help eliminate your worries. Travelers can purchase a single-time trip or annual membership which include medical and travel assistance services like a 24-hour nurse helpline, emergency medical transportation, 24/7 emergency travel arrangements, worldwide legal assistance and more.

Watch what you eat
While it’s particularly true when you’re traveling abroad, being careful about what you eat and drink is often applicable on trips within the United States as well. One common culprit is buffet food. While a vast array of edibles laid beautifully out for your indulgence seems inviting, it is notoriously difficult to keep foods at their proper temperatures on a buffet line. Make sure that the hot foods are hot, and the cold foods are cold. If you’re traveling to a country where the water supply is not potable, make it a rule to only eat foods that have been peeled or thoroughly cooked – skip the salads and go for the sautees.

Don’t fear the needle
When you’re traveling to destinations with endemic diseases like malaria or yellow fever, make sure that you do your research and make an appointment with a travel health clinic. Some shots only need to be updated after quite a few years (like tetanus, with boosters recommended for adults every 10 years), but it’s always a good idea to face your fears and take the jabs. If you’re staying within the country, flu vaccinations should be a priority, since disease spreads easily in busy airports and on airplanes.

By planning ahead and making smart decisions, your travel plans are even more likely to go off without a hitch. When your trip is free of health-related hassles, you can be sure it’ll be one to remember. For more information about safe travel and medical assistance memberships, visit www.oncallinternational.com.

Michael R. Mantell, Ph.D.

 Fitness Psychologist

The Sporting Club

 Ever wish your telomere was longer?  What’s that, you don’t know what your telomere is?  No fear, most people probably don’t know either.  But don’t spend too much time in the locker room looking for it.  You won’t see them.  Telomeres are protective strips of DNA that cap the ends of your chromosomes and stop them from unraveling.  They are a bit like the little plastic tips of your shoelaces.

So why care if your telomeres are long or short?  The length of your telomere is thought to be a biological marker of life’s stresses, the wear and tear of living on your body.  In other words, short telomeres may result in cellular aging and illness. 

Aging? Nobody likes that word.  So what can you do about it?  Plastic surgery doesn’t make you any younger though you may look a bit more “refreshed.”

If you want to truly keep your cells from prematurely aging and stay healthy for as long as possible, there is plenty you can do about it.  Scientists at the University of California at San Francisco recently published a paper that points to a simple antidote:  EXERCISE.

That’s right.  The Sporting Club is an ideal place to lengthen, or at least prevent shortening, your telomeres, keep your cells young, beat back stress of everyday life and stay healthy.  All under one roof.

The researchers found that even a moderate amount of vigorous exercise provides a critical amount of protection for your all-important telomeres.  There continues to be growing data that short telomeres are linked to several illness including diabetes and coronary heart disease, and early death. 

How much exercise is enough? According to 2009 Nobel Laureate Dr. Elizabeth Blackburn, one of the study’s authors, even as little as 42 minutes of vigorous exercise, getting your heart and sweat rates up, over a 3-day period may protect you from the effects of stress by reducing its effect on telomere length.  So if you are a regular at The Sporting Club, think just how much you are doing for your cellular aging and overall health.

The study’s lead author Dr Eli Puterman, a psychologist in the UCSF Department of Psychiatry, pointed out that this study showed yet another link between life stress and the dynamics of how cells—your body—may age.

Fortunately, there are things that we can do about it and we’d be foolish if we don’t increase our exercise levels to prevent the effects that psychological stress can have on our well-being—and aging!

Once again, this proves my adage that mind IS body.

Q. What are the strategies for exercising success?
A. Make exercise part of your daily schedule – even small increases in physical activity will be beneficial to your health. Being active simply means moving more!

All physical activities should begin with a warm-up, and then progress to the chosen exercise. After exercising; remember to have a cool-down period. You will see the most progress with your exercise plan when you are consistent with a specific type of activity. For example, if you chose to walk, try to find the most convenient time of day for walking, and then stick to it.

Your exercise program should always include these three (3) essential elements:
Warm-up: Approximately 5-10 minutes of stretching and bending. This will prevent injuries to muscles and joints.
Activity: 20 minutes (or more) of sustained physical activity. This includes walking, biking, aerobics, swimming, or other sports, such as tennis or racquetball. (For more info on our San Diego pool be sure to click here. )Cool-Down: Gradually reduce your activity, and then stretch for at least 5 minutes.

Q. Are there any exercise precautions or other guidelines?
A. Remember, exercise will lower your blood glucose level. If you feel symptoms of hypoglycemia (low blood sugar), take glucose tablets or gel to treat low blood sugar. Avoid very vigorous activity when the insulin activity is peaking (insulin is working at the hardest level). If you plan to exercise at moderate or high intensity, check your blood sugar before beginning your exercise. If the blood glucose level is below 100 mg/dl, eat a light snack with a carbohydrate source before exercising. Remember, low blood sugar can occur shortly after exercise or up to 24 hours after physical activity, so monitor blood glucose levels regularly.

When purchasing shoes for exercise, protect your feet with properly fitting shoes and socks. Plan to purchase your shoes at the end of the day when your feet are larger. Avoid open-heeled or open-toed shoes.
Shoe-Fit guidelines: the in-step of the shoe should conform to your the size and the shape of your foot. Your toes should have some “wiggle-room” – the shoes should securely fit at the heel to prevent slipping.
Sock Suggestions: White socks should be used, and they should be soft and padded with no seams.