Club Blog

Obesity has been declared a national epidemic and cardiovascular disease is maintaining its spot as America’s number one killer, so the case for living a healthy lifestyle has already been built. Why then do so many of us shy away from turning to a professional for help with our workout regime? In many cases, the answer is quite simple. We assume that personalized fitness programs are an expensive treat reserved only for the rich and svelte Hollywood crew. And while this may have been true in the past, personal trainers are now helping ordinary women make celebrity-sized life changes.

Certified Personal Trainers (CPTs) are an affordable option for those without the benefit of an expensive entourage of top-notch health gurus, personal chefs, and daring designers. Convinced that the secrets to becoming a “red-carpet diva” should be available to the masses even when dirty laundry, crying babies, and tight budgets run rampant, many of today’s hottest CPTs can help you reach your fitness goals by developing and implementing realistic and actionable fitness plans.

What Is Personal Training?
You’ve all heard of CPTs, but do you really know exactly what they do? While styles and programs vary widely, you can typically expect the following:

1. Fitness assessment
Comprised of various tests designed to assess cardiovascular fitness, body-fat percentage, flexibility and muscular strength and endurance.
2. Individualized fitness program
A personalized exercise program based on your individual assessment results and personal fitness and health goals.
3. Supervised workouts

Personal attention during exercise is the primary function of personal trainers. During these workouts, you will be educated about the fundamentals of strength and aerobic training, as well as the proper and safe use of various types of equipment.

Finding a Certified Personal Trainer
You’ve made the decision to hire a personal trainer, but now what? Working with a trainer is a very personal experience, and much like a hair stylist or gynecologist, what works for your friend or co-worker might not work for you. Your CPT is charged with motivating you to reach new heights and will often see you during your most vulnerable times – grunting, sweating and possibly looking a “hot mess.” Given this, make sure your trainer is someone that you respect, trust and feel that you can get along well with.

The Sporting Club at UTC has personal trainers that are there to work with and for you!  get the results you want fast with a certified personal trainer at the Sporting Club!

Pilates is thought of to be one of the best ways a pregnant woman can use to prepare herself for the birth of her baby. Furthermore, by practicing Pilates can help her along the stages of her actual pregnancy. The dynamic moves of Pilates actually challenge the woman by building her muscle endurance, and at the same time helping her to gain better balance.

Pilates and pregnancy is a great match in this regards because with Pilates it is a mind and body incorporating method of exercise that strengthens the most important muscles – the ones that the woman will be using during the labor and delivery part of her pregnancy: the abdominals, pelvic muscles, and the back.

One of the best and most important parts about Pilates and pregnancy is that it is the most perfect groundwork for a woman’s labor and delivery process. Pilates is also great during pregnancy because it helps the woman to limber her muscles thus making them supple, which will be a very helpful factor when the time comes to deliver the baby.

However, as with any other form of physical activity, the pregnant woman should consult her physician before starting Pilates, just to ensure that it will not do harm to herself or to the baby.

Pilates is a body conditioning method which works differently from other techniques. When one part of the body is weak or misaligned we tend to overdevelop others parts to compensate. This usually results in pain and discomfort and can lead to injury. By focusing on deep support and postural muscles, Pilates helps you build strength from within. This method of exercises aims at reshaping your body from the inside out by focusing the mind on what the body is doing. The Pilates exercise method provides the right balance between strength and flexibility while helping rid the body of stress and tension and achieving optimum posture.

The Sporting Club offers such a wide array of choices when ti comes to Pilates, even group classes! Visit the Sporting Club today and start a 5-day trial membership FREE!

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.

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.

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

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.

When you encounter a challenge or obstacle that interferes with following your exercise or nutrition gym program, all you have to do is “get back on track, as soon as possible”. Consistency is key!

There is no need to do extra cardio, if you gave yourself permission to have a small piece of cake at a birthday party. What is in the past, stays in the past. Focus on what you can do now to move towards your goal.

As a nutritionist and personal UTC Fitness Gym trainer, I feel that it is normal to “treat” yourself with a day off from the University City Fitness gym or your favorite dessert, from time to time. What is most important is that you stay focused on the goal and know that occasional deviations do not mean that you have taken huge steps backward, at all.

Feel free to contact me with your nutrition and lifestyle questions by emailing me at sandra.blackie@thesportingclub.com.

I offer all TSC members a FREE 30-minute consultation!
Sandra Blackie

Reading the news, one would think “spa” has become a four letter word. The media have us thinking that spa is a distasteful luxury; that spa is what greedy overpaid executives indulge in instead of working diligently.

I beg to differ. Spa is not a luxury; spa is not something indulgent. Spa is not for the (bailout) rich and (in)famous. Spa is about wellness. It’s about wellbeing and health. Spa is about aging gracefully. Spa is about taking care of you. Whether you spa at home or utilize a UTC Health Spa Center Gym – Just Spa!

Let us not allow anyone to make us feel bad about taking care of ourselves. We work too hard. We sleep too little. We worry too much. The golden rule goes “do unto others as you would have them do unto you;” I would like to add, treat yourself as you would treat your loved ones. Be kind to yourself. Take care of yourself at the UTC Spa. Happy Spa-ing!!!