The SpringGet FitSeries arrivesKevin RootTad CarterPage 4

Give yourself a presentpage 2

Preparation:it’s the key page 3

Get Motivatedpage 5

LA JOLLA

Winter 2015SPORTS CLUB

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It is that time of year when we all ask ourselves What have I accomplished these last 365 days? We think we could have been better friends, lovers, parents and partners, but what we really need to do now is to give ourselves the permission to accept what we have done in 2014 and begin a TO DO list for 2015. This way, instead of beating ourselves down for what we did not do, we can accept and move on to a greater place – the year of 2015!

The future holds boundless promise and energy, we just need to take the time to write our intentions and follow through on them. This comes with a price; one that takes time, and that is commitment. Commitment to our deeds and goals we want to accomplish each day for the next 365 days of 2015.

Our first task is to take the time to make a very precise and full list of what needs to be done to make us whole, giving, caring individuals in our family and our community. Remember, we all have our unique qualities, so center your list on things that are within your comfort zone and that you can accomplish without the help and expectations of others.

Make that list a daily, weekly and monthly list, so you can keep on schedule. For instance, my monthly goal is to increase time with my grandchildren, so I am scheduling a special day each week to pick them up from school, feed them snacks, help with homework and then send them home happy and fed.

For you, it may be weight loss and better self-control, so your monthly goal would be a percentage of weight loss. Your weekly goal is to work out everyday for at least 30 minutes and your daily goal is to watch your portion control- you get the picture!

Keeping your goals personal and private is also important. You do not need to tell everyone around you what you are doing. Make it your project, your growth, your own work and do not rely on others to give you high fives. It is your present to yourself. Enjoy it well.

Kathleen RafaatPersonal TrainerSports Nutrition CounselorTeam La Jolla Multi Sports Coachkmrafaat@gmail.com

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1. Sleep!Why: Better energy levels, alertness and less mind stress.What to do: Aim for 7-9 hours of sleep a night, especially if

you have a long day ahead. 2. Eat a solid meal!Why: Fuel your body and mind. Extra energy helps build muscle and perform better.What to do: Try to eat some complex carbs, healthy fats and lean protein at least 30 minutes to an hour before training. Short on time? Grab some fruit, a protein bar or small smoothie and you’re ready to go. 3. Drink up!

Why: Stay hydrated for optimal muscle contraction and maintaining healthy body water levels.

What to do: Aim to drink half your body weight (lb) in ounces. Drink a glass right when you wake up, a half cup every 15 minutes of exercise and carry a bottle with you throughout the day.

4. Dress accordingly!Why: Being comfortable and able to move is important.What to do: Make an investment in some nice athletic gear that is appropriate for the type of exercise you are participating in. Avoid jeans, skirts/dresses, open-toed shoes, large jewelry or anything too tight or loose. T-shirts, shorts, sweats and supportive shoes are the best way to go.

5. Be on time!Why: Courtesy, less stress and proper time for warm-up & stretch.

What to do: Plan to arrive 5 minutes before your class or session. If you know traffic or parking is always a sticky situation, leave home accordingly. Making exercise a part of your lifestyle is important, but be sure to prioritize the other healthy parts of life for it all to come together effectively. Whether you’re on a strict training program, have goals of getting in shape or just like to enjoy a good sweat, make sure you’re prepared! Start today on making

each workout the best it can be by getting a good night’s sleep and a healthy meal. Also make sure you’re on time in your appropriate gear and stay hydrated. Making this a routine will soon become second nature and you’ll find yourself exceeding your fitness goals and feeling much better about each workout!

Whether you are training for an event, hitting the weights, taking a group

class, working with a trainer or just trying to get in shape, you should be prepared for each workout to make it effective and worth your time! Just like preparing for work, school or even a day at the beach, you want to make sure you are ready before you show up! Here are a few tips to help make your next workout an extra big success:

Kelli Marie AshcraftLa Jolla Sports Club Personal TrainerKellimashcraft@live.com360-317-5536

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THE SPRING GET FIT SERIES: STRONG AND LEAN

SUMMARY:Looking to kickstart your motivation or complement your normal routine? The Spring Get Fit Series is a great way to get back into shape and learn new fitness techniques in a fun outdoor environment.

The program ranges from easy to hard based upon the fitness level of our participants and will enable everyone to get fit in a small group setting. All of the challenges have been compiled and approved by our certified instructors, Kevin Root and Tad Carter.

COST: $360 for members$450 for non-members, includes a free week pass

CLASS STRUCTURE: 30 mins of Cardio30 mins of strength training (medicine balls, weight bars, etc.)

Contact the service desk for more details and sign-ups. See you there!

Location / Time:La Jolla Cove

Starting March 3, 2015Tuesday, Thursday: 7:00am-8:00am

Saturday: 10:00amMinimum of 10 participants with a max of 20

Photography by Chris Woolley

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THE SPRING GET FIT SERIES: STRONG AND LEAN

The craziness from the holidays is over, but now we’re left to figure out how to get back into our routines and our suddenly ill-fitting clothes. And so, this will be the year that we conquer those resolutions, right? Right? The Ghost of Christmas Cookie Past will keep you motivated early on, but what happens when you’ve lost that mojo you had earlier this month, or even this week?

My first bit of advice is to get reacquainted with yourself. We are continually growing and evolving, so take an afternoon to study the current You, your drives and your motivations. In the meantime, let’s look at a few tips to get started:

GET HAPPY.Get out and do something you enjoy. Happier people are more motivated, so increase those endorphins and let them spill over into the rest of your life. I’d be remiss if I didn’t mention that heightened serotonin levels and lowered stress are byproducts of exercise.

CELEBRATE THE SMALL STUFF.If you’re new to setting goals or just need a refresh, start small, and build on early successes. When you achieve that goal, no matter how small, take the time to congratulate yourself and steamroll that confidence into more challenging, yet attainable goals.

GET INSPIRED.Pinterest and YouTube are great resources for everything from knitting kitten mittens to creative TRX core workouts.

VISUALIZE.Put yourself on top of that mountain and visualize everything about accomplishing your goal. How does it feel, what does it look like, who is there with you? It’s been shown that visualizing your goals is one of the best ways to kickstart motivation, so take a break right now and think in detail about a specific goal outcome.

GET A BUDDY.One of the best ways to accomplish a hard task is to find someone who has similar goals and knock it out together. Support from family and friends are major factors in not only establishing, but maintaining motivation.

ARE YOU EXTERNALLY OR INTERNALLY DRIVEN?Going public with your goals is a great way to create and maintain accountability, but if the idea of putting yourself out there is a little intimidating, throw some Post-it Notes on the fridge to keep those goals top-of-mind. Or, better yet, set a daily reminder in your phone right around the time you start debating your workout.

TAKING ON TOO MUCH.Kids are back to school, swim practice is calling, RFPs are looming, clients are back on your radar, etc etc etc. Life is busy enough as is, so prioritize your goals. It’s much easier to motivate for one goal than 1,000.

100%.Saving the best for last is the idea of ‘100%.’ In the human drive to understand and figure out Life, we are going to hit ups and downs and we are going to feel differently today, yesterday, tomorrow. Truly embrace that and give the 100% you have that day. I love it.

Motivation can make or break your goals and accomplishments, so figure out the best ways that work for you. If you ever have a question or need help getting started, check in with any one of our staff- we’re all here to help you be the best version of yourself possible. Good luck on your sets, reps, cardio, workouts, goals and motivations. Now put this down and get moving.

Kevin RootPersonal Trainer / Corrective Exercise Specialistk.r.root@gmail.com858.947.8455

HELLO, AND HAPPY 2015!

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ADEPT PHYSICAL THERAPY & SPORTS REHABILITATION is La Jolla’s premiere center for rehabilitation excellence. Adept is a highly specialized orthopedic and sports physical therapy clinic located inside La Jolla Sports Club.

WE GUARANTEE:• Treatments with a Certified Orthopedic Specialist• Comprehensive and individualized programs• Cutting edge strengthening and conditioning equipment• Superior customer service

SERVICES:Orthopedic Conditions of the Spine and ExtremitiesBalance and Gait DisordersPost-Operative ConditionsWork and Sports-Related InjuriesSports PerformanceStrength and Conditioning

SPECIALTY PROGRAMS:WellnessRapid Recovery Post Surgical ProgramMcKenzie Back ProgramErgonomic SolutionsLight Therapy

For more information or to schedule an appointment:

Guadie Bertino858.353.0259adept.therapy@yahoo.comwww.adeptphysicaltherapy.com

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la Jolla spoRTs Club NEWS & EvENtS

AcupuncturistWElcomE cara Goo

Cara Goo is a California board-licensed acupuncturist focused on providing safe, effective, and knowledge-based healing. She is currently a doctoral fellow at Pacific College of Oriental Medicine in San Diego, where she also received her Master’s degree. Cara has also had clinical training experience abroad at Chengdu University of Traditional Chinese Medicine, and completed her undergraduate degree in biological sciences and music at the University of Chicago. With an interest and fascination in family medicine, Cara is specialized in a wide variety of fields, such as pain management, orthopedic medicine, facial rejuvenation, gynecology, pediatrics, gastroenterology and emotional disorders. While continuing a tradition that has been in her family’s line of work for five generations, she is now focused on using integrative medicine at the core of her practice.

LET US HELP PROMOTE YOUR BUSINESS Call: Summer Needham

Membership Representativeat 858-458-2595 for more information.

cara GooP: 858-333-7749

Wed 2:30-9:00pm, Thurs 10:00am-8:00pm Fri. 10:00am-8:00pm Saturday (every other, check for availability) 10:00am-6:00pm

Sunday 3:00pm-6:00pm mai.acu.health@gmail.com maiacu.wordpress.com

Redeem your member coupon for a $55 session by

January 31,2015

I’d love the opportunity to discuss the variety of options for getting your company started down the path of health and wellness! Please contact me for more information on our Corporate membership rates. In Good Health,

Corporate Wellness ProgramsYou Want It and We Got It!

The Picture of Perfect Health

Countless studies have shown the undeniable benefits of enrolling in a Corporate Wellness Program. We have a long history of working with companies to achieve a higher level of health and productivity for employees.

If you’re not familiar, La Jolla Sports Club is an 18,000 sq ft facility offering top-of-the-line cardio and weight training equipment, over 80 group exercise classes per week, and elite personal trainers. We pride ourselves on having extremely clean and well-equipped locker rooms, saunas, towel service, free off-street parking and spa services.

Our amenities include: State of the art strength and cardio machines equipped with individual TV’s Over 80+ group exercise classes per week Complimentary lockers and towel service for showers and steam rooms Complimentary parking On-site childcare Complete spa services

La Jolla Sports Club

Summer Needham • Membership Representative • Summer.needham@lajollasportsclub.com7825 Fay Avenue Suite 160 • La Jolla • CA • 92037

858-456-2595 • Fax: 858-456-2684 • www.lajollasportsclub.com