Increase mobility for better living
For more than a few of our La Jolla Sports Club members, golf and tennis reign supreme. Well… behind families and friends and… actually, that’s about it. Over the years, our personal trainers have heard plenty of stories about backs, hips and shoulders. The swings are restricted, the shots and drives less powerful, the hooks and slices more extreme. While it would be easy to rack this up to aging, there might be something else at play.
When we are young, our bodies are graced with full mobility. Over the years, this mobility fades as we sit behind the computer, TV, in traffic and on our phones. The good news, however, is that we can get it back. While we might not achieve 100%, we have the ability to create less pain, more movement and, in the end, healthier bodies.
Your body moves in patterns. Whether you are walking, squatting or putting something away, you are moving in a pattern. Your first step at regaining mobility is assessing your patterns (you can finally justify checking yourself out in the mirror). Do your squats shift to one side? Can you raise your right arm higher than your left? Do your ankles collapse while walking / lunging? My immediate guess is, Yes, you have at least one of these issues. We all do.
Once you have recognized these asymmetrical patterns, pick the most prevalent and start there. Let’s take the example of shifting to one side during squats. Maybe you have had a previous injury or you just plain favor the right foot. When you squat or run, you compensate by putting more pressure on your right knee and hip, which perpetuates weakness in your left hip. Your right side, overused, becomes tighter and creates extra work for your spine, which then leads to any number of problems. So… what do you do?
First, stop- one of the worst things you can do is strengthen an asymmetrical movement. Using the squats example, this could be caused by an overactive right hip / adductor, so in this case, start with dynamic stretching to help open up the joints and tendons.
You would then progress to foam rolling, warming up and then finally into squats, watching your form like an Olympic judge (note: ask one of our La Jolla Sports Club personal trainers if you ever need assistance or a helpful eye). After your workout, cool down with static stretching, holding your stretches for 20-30 seconds.
It is important to keep in mind that optimal range of motion is the number one goal for each movement. This will differ from person to person, so listen to your body and stay within your limits. It might take a bit to balance the body (yoga helps!), but when you do, you’ll add years to your health… and game. Good luck out there! - Kevin.
Being successful at anything means combining the idea of what you want to accomplish with the tools you need to get it done. That applies to getting fit, too. The La Jolla Sports Club offers all the tools you could possibly require to create the best, most fit version of yourself. But what if you’re not sure how to use all the fitness tools we provide? We meet that need, as well. Our Certified Personal Trainers will literally be at your side, challenging, supporting, and informing you every step of the way.
Rest assured, you are not alone. We welcome you, whether you have never stepped foot in a gym before or if you compete in triathlons. And our Trainers have the skill and experience to help you at any level. Our personalized service and friendly staff means we know your name and respect your personal fitness goals.
How qualified are our Personal Trainers?
Your health and fitness deserve the best, and that’s what we offer at La Jolla Sports Club. Our qualified and experienced staff of Certified Personal Trainers lives up to the reputation of America’s finest city, providing the finest of personal fitness training. You can count on our Trainers!
• Nationally recognized certification and complete continuing education courses on a regular basis. • Have at least a B.S. in a related field or several years of experience. • Well versed in both traditional and functional training techniques to help you meet and exceed your goals. • Diverse team available seven days a week to meet your scheduling needs.
What are the benefits of using a Personal Trainer?
One of the biggest overreaching benefits of working with a Trainer is that you have someone in your corner, someone who genuinely cares about your health and fitness. Combine that compassion with the knowledge and experience, and you’ve got a win-win.
• Education: You’ve got enough responsibility; you don’t need to know everything about fitness, too. Our Trainers are experts in movement science, exercise technique, program design, behavior modification, and nutrition. After an initial assessment, your trainer can devise a fitness program and a nutrition plan tailored to your health and fitness goals. • Motivation: The reason behind your fitness goals is crucial. Our Trainers meet you where you and help you rise to the next level…and beyond. And they help keep you on track every step of the way. • Accountability: Having someone to answer to is always a good thing. Our Trainers keep you in-line with your goals and do it without judgment. By helping to keep you accountable your workouts and healthy eating habits can become part of your life, even your new comfort zone. That consistency leads to accelerated results. In fact, you can even exceed your own expectations with someone supporting you along the way!
We know you have questions, and we definitely have the answers you need. Get a FREE 7-Day Pass and meet with a Trainer to see just how great your fitness journey can be. We look forward to greeting you with a smile at the La Jolla Sports Club.
Some people enjoy the energy of large group settings. Some people are more go-it-alone types. If you want the many benefits of cycling without immersing yourself in a Spin Class, the La Jolla Sports Club is the place to get moving. In January, we added new 25 new M3i Indoor Cycles to our club. These stationary bikes are the total package—latest technology, total comfort, and customizable challenge, at your service!
And if you like the idea of climbing on one of these cycles, but are new to this kind of workout and/or the technology behind it, put your mind at ease. Every member of our accessible, friendly, knowledgeable staff prides themselves on providing personalized support and assistance. Remember, we are the next-level club, the place where we know your name and help you get where you want to go on your fitness journey.
What makes the M3i Indoor Cycle special?
This cycle is the perfect blend of user-friendly high tech and good old fashioned sweat-potential. That’s because it is the very first of its kind to include a Bluetooth wireless technology. In just a couple steps, you can download a simple app and transfer your workout data from the M3i’s computer to your smartphone, tablet, etc. That means you can track your progress with every workout. And your results are private. Again, if you are not familiar with the technology, we are here to help you.
You’ll find these bikes comfortable regardless of your current fitness level and body type. • superior resistance system • Four-way adjustable pedals and handlebars (up, down, forward, backward) • adjustable seat • water bottle holder
Benefits of Indoor Cycling
For most people, one of the main considerations with the type of exercise they choose is the intensity of the calorie burn. Indoor cycling is a great way to burn some serious calories and get a jumpstart your fitness goals! One 60-minute session, can burn off 700 – 800 calories. Plus, the time you put in is equivalent to a 15-20 mile bike ride, all within the safety of our comfortable club.
But that’s just the tip of the iceberg. You’ll also get greater bone-density, which is especially important as we age. You’ll build strength in your legs and gluteal muscles, giving you more solid footing in your daily routine, not to mention a more attractive physique. You’ll strengthen your heart and increase your lung capacity, improving your overall health. And of course, there’s always that endorphin release—the hormones that give you a sense of wellbeing and improved self-esteem.
Combine all of these benefits with the fact that cycling is low-impact and a fit for people of any age and fitness level, and you’ve got a winning workout just waiting for you here at the La Jolla Sports Club!
We look forward to answering any questions you might have about our M3i cycles and how they can help you achieve your ideal version of a more fit and healthy you. Please call or stop by today for more information. We deliver personal service because you and your health deserve it! Achieve your best with us, and be your best when you leave. Stop by for a free 7 day guest pass and see why we’re the right choice for your health club in La Jolla.
If you’re looking for a great core workout, consider Pilates the perfect match for you and your fitness goals. Because of the mind-body connection, a lot of people who practice yoga also enjoy the benefits of this specific exercise style. At La Jolla Sports Club, we offer a variety of Pilates classes for all skill levels 6-days a week.
What is Pilates?
Pilates consists of low-impact flexibility and muscular strength and endurance movements. Emphasizing use of the abdominals, lower back, hips and thighs, Pilates will take you above and beyond what you expect from a core workout. Joseph Pilates developed these exercises in the early 1900s, and a typical routine includes 25-50 repetitive movements/exercises. The Pilates movement has grown by leaps and bounds in the last 20 years.
Is Pilates for Everyone?
In a word, YES! While Pilates was once definitely associated with hardcore fitness devotees, classes have become popular with people of all ages and fitness levels. Pilates is a great way to strengthen core muscles to improve posture, flexibility, and balance. Strength in these areas can improve your overall feeling of wellbeing as well as your performance in other areas of athletics, not to mention in your daily life.
Pilates Classes…and so much more!
At La Jolla Sports Club, we are thrilled to offer a variety of Pilates classes to suit you and your unique fitness journey. Choose from Pilates Mat, Advanced Pilates, or Pilates Corebarre. And feel free to mix it up by trying some of our other Barre classes, as well. Check out the schedule here.
While some Pilates classes use special equipment, others are mat-based, but use the same basic movements with the same stellar results. Our classes are accessible for everyone. All you need is your curiosity, your enthusiasm, and a mat. You will do moves that use your own body weight as resistance.
Total Body Workout
Yes, you’ll improve your overall physique with Pilates. But you’ll also build a lot of overall strength and get many other benefits. You can expect improvements in all of these areas:
- Core strength and stability
- Posture and balance
- Prevention and treatment of back pain
- Improved glucose use in your body due to increased muscle mass — perfect for diabetics
- Combined with aerobic exercise, Pilates can help manage arthritis — alleviate symptoms, maintain balance, keep joints flexible, and manage weight, thus putting less stress on joints.
Aerobic exercise is essential to your health; no one can argue that fact. But strengthening your muscles is equally important. And you don’t have to “pump iron” to get results that will benefit your health—and your figure—for years to come. Pilates is the perfect way to balance out your exercise routine and build strength, and La Jolla Sports Club is the perfect place to take your classes, whether you’re a novice or a seasoned pro.
If you want to see the plethora of options we have for you, feel free to contact us with any questions. Our friendly staff will make you feel right at home and help you toward your goals to whatever degree you would like our support and guidance. Here’s to a happier, healthier you!
Ready to change things up a bit? How about a workout that feels more like a dance party? That’s exactly what you’ll get when you step into one of our Zumba classes at La Jolla Sports Club.
Now, before you start telling yourself you “just don’t have the rhythm” or “I’ve never been much of a dancer,” rest assured, you’re not alone. We embrace people of all skill levels and experience. You’re among like-minded people here, surrounded by support every step of the way… and that includes your every dance step!
What is Zumba?
Zumba classes feature choreographed dance moves in a high-energy setting. And Zumba is a far cry from “aerobics” classes that were once so popular. Our Zumba classes will have you grooving to salsa, merengue and flamenco beats. In a word, Zumba is just plain FUN! At the end of the hour, you won’t even realize you’ve burned off around 400 calories.
What are the health benefits of Zumba?
In this interval workout, you will get your heartrate up and boost your cardio endurance. The intensity varies and, of course, you should always go at your own pace.
- Core — All of the hip and mid-section moves will definitely have a positive effect on building core strength.
- Glutes — These major muscles will definitely feel the burn and get more toned.
- Legs — If you want more toned legs, you’ve come to the right place. The jumps and lunges, not to mention the more subtle moves, will work your quads and hamstrings in ways you won’t expect.
- Flexibility — The dance moves you’ll do here will absolutely have you feeling more flexible and limber.
Of course Zumba can help you lose weight. But that’s just the tip of the iceberg. Like many exercise classes/programs, it can also help lower the risk of heart disease, reduce blood pressure and positively affect cholesterol levels. Of course, if you have any questions, you should always consult your doctor and let your instructor know if you have any injuries or limitations, especially knee or back pain or arthritis.
How intense is Zumba?
While Zumba is not a low-impact workout, you can always go at your own pace and comfort level. Don’t feel like you have to jump and lunge if you just want to move to the beat. We support you wherever you are, any comfort level.
What are my options?
We offer Zumba Classes twice weekly. You can also get a great workout in our Latin Barre Dance and Dance Fusion classes. Check out our class schedule for more information and class descriptions.
Ditch the workout, join the party!
Try one of our Zumba classes, and see why that’s the tagline for this upbeat, fun style of exercise. People everywhere are finding their rhythm and getting more fit in the process… all while having FUN. Not sure? Get a FREE 7-Day Pass to check out Zumba and other classes and get to know the La Jolla Sports Club’s supportive staff.
Say the word “yoga”, and most people still think of a practitioner sitting peacefully in a meditative pose. While that image is definitely valid, there’s a lot more to yoga than stillness. Yoga is much more than a generic term for stretching, meditating, and thoughtfully holding a pose. Most people aren’t aware of the many forms of yoga and their inherent benefits. At La Jolla Sports Club, we offer a variety of classes for all skill levels 7-days a week.
There’s a very good reason why more than 20 million people in this country include some form of yoga in their healthy lifestyle and exercise regimen. Yoga studios first started opening in cities like Manhattan and Los Angeles in the 1970’s. With steady growth for more than 40 years, you could definitely conclude that yoga is more than a fad. After all, it’s been helping people get healthier inside and out for over 5,000 years.
Types of Yoga
Types of Yoga run the gamut. Some people prefer the more slow paced Hatha style while others enjoy the more athletic Ashtanga, also known at “the warrior’s yoga”. There is also Vinyasa/“flow” yoga, Iyengar, or Bikram, which is performed in a heated room.
Classes for Everyone
At La Jolla Sports Club, we are proud of to offer different types of yoga and classes specific for different skill levels. Our spectrum of classes offers you the benefits of all of the specific traditional yoga types. Whether you’re just beginning your practice or have been studying for years, our Yoga, Flow Yoga, Gentle Yoga, Meditation, or Breathe to Movement classes can meet your needs. See our schedule for a listing of classes to suit you.
Total Body Workout
Yes, you’ll get more limber doing yoga. That’s a given. But you’ll also build a lot of strength.
- Core: Yoga is ideal for building core strength. The focus it takes to move through a series of poses and even to hold certain poses requires use of core muscles, strengthening them over time.
- Arms: Yoga builds arm strength naturally. You won’t be pumping iron in yoga class. But you WILL be supporting your own body weight. Watch your confidence grow, as well, as you get more in tune with your body and what it’s capable of!
- Legs: Again, supporting your own body weight an holding poses will strengthen your legs, too. Get ready for stronger, more toned quadriceps, hips, and thighs.
- Glutes: Want a more shapely, firm rear? Yoga class is the place to get it. Squats, bridges, warrior poses, and many others require and build stronger glutes. These muscles will also help support your back, allowing your to move with greater agility and confidence in your daily routine.
- Back: Having a limber back is beneficial to your overall health and wellbeing. Strengthening those muscles with a yoga practice will make you feel stronger overall.
If you are on a mission to create a healthier lifestyle and a better, stronger, more fit you in 2016, check out what yoga at La Jolla Sports Club has to offer. We can help you take your practice to the next level with our personalized attention and exceptional service. If you want to be more than just another nameless face in a yoga studio, you’ve come to the right place. We look forward to helping you achieve your unique fitness goals in our yoga classes.