SPORTS CLUB

LA JOLLA SPORTS CLUB ∙ 7825 Fay Avenue, La Jolla, CA 92037 ∙ P: 858-456-2595

LA JOLLA

March/April 2014

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So here we are again, it’s that time of year where intrinsic motivation is heightened,

New Year resolutions are made and attempts are put into effect.

The beginning of the year is a busy time for the La Jolla Sports Club as I’m sure you have seen. However, right about now, an interesting change takes place. Those fitness resolutions no longer have a large impact on some individu-

als. Now there are many reasons as to why this occurs. Personal and business matters come up which realigns priorities. I’m here to focus on one which involves changing habits that will keep you on the right track to fulfilling your resolutions!

The chart above is a great tool in providing insight on how a habit is formed and how to change an unwanted behavior. Now this isn’t an easy fix so if that’s what you are looking for, you have to get real with yourself. Failure is a part of the process; however it is not to be used as an excuse. There are a few key suggestions I will offer so you can stay on course.

Changing a habit for a long term result takes discipline and self-talk. You talk to yourself all of the time, but often not aware of these thoughts. Start listening. These thoughts can derail any habit change.

Prepare yourself for the sabotage. There will always be negative enhancers that will creep into your world as you are trying to change a negative habit into a positive one. Be ready for them and confront them head on. Change your patterns so that you are not around them. For example; if you are at work and the vending machine is calling your name, prepare a quick

and healthy snack pre-made from home and eat at your desk. Take a quick walk outside and get a breath of fresh air. If you normally go out for happy hour after work, consider not going out for a little while. This is a great way to start a new routine and to tackle your sabotage!

Ask for help from your support group and don’t forget that the gym as a whole is part of that group! We as trainers want to help you so don’t be intimidated or afraid to ask us questions or ask for a session! We are here to teach, encour-age, and hold you accountable.

Exercise your willpower “muscle”. Yes, I said “muscle”. Willpower is generated by learning to force yourself into a practice. What will be interesting if you chose to take on this chal-lenge is the impact that will have on other areas of your life. I have some ideas on what those will be, however I would rather you tell me yourself after you have accepted the challenge to change a habit. Feel free to contact me with any questions, concerns, or guidance! I look forward to seeing the “new” you.

IN HEALTH,Lana Puglia

LJSC Personal TrainerE-mail: lanapuglia@lajollasportsclub.com

hOW TO ChANGE A hABIT

HERE IS MY QUESTION TO YOU. How is that working for you? Have you lost those first five pounds? Have you minimized your alcohol intake from two glasses of wine a night to one? How about those sweets talking to you after dinner? Have you been able to get into the gym and get on that cardio machine like you told yourself you were going to start doing at the beginning of the year? And yes, I’m talking to YOU!

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In February, 2010 I joined LJSC (“the Club”) given the need to lower cholesterol,

increase energy and improve mind-set. I frequented the Club for a few weeks; thinking can accomplish this “on-my-own”, and then skipped attending altogether. After more than a year, I “made-a-deal” with my health care professional to give the Club “one-more-try” by securing a personal trainer. In August, 2011, Personal Training Manager Tammy Lyons, my wife’s exceptional personal trainer, hand-picked and introduced me to Personal Trainer Josh Liberty. And the “rest-is-history!” I train with Josh and attend his Boot Camp on a weekly basis; thinking “cannot” accomplish

this “on-my-own.” This proves to be one of the best health and lifestyle decisions I…and my health care professional…have made given Josh has helped me to lower cholesterol, increase energy and improve mind-set… notwithstanding further leverage my golf and skiing!

As Josh says, “I have been working as a trainer long enough to know that there are no shortcuts to long term health and fitness. Hard work, dedication and knowledge are the keys to success. Instilling these principles, providing creative and challenging workouts and developing personal relationships along the way makes

a rewarding experience for all involved.” And as one of Josh’s believers, I can personally attest to this!

Bottom-line, the management and staff, including Tammy and Josh, and Stephanie and her friendly team at the service desk, and culture at the Club are exceptional. There are few better returns on my investment. And so if clients don’t go for themselves, they should at least go for their health!

Thank you LJSC!Richard Kruse

Management Consultant, La Jolla, CA

MEMBEr

rIChArd KrusEA Salute to La Jolla Sport Club and Staff

(left to right) Richard Kruse and Personal Trainer Josh Liberty

hEAlThful lIfEsTylE

Viva Foods, provides a great nutrition system based on natural and fresh ingredients to promote a healthful

lifestyle. The demand for their products keeps growing thanks to benefits such as convenience, helping to achieve nutritional goals and increased energy while losing extra pounds or maintaining a healthy weight. Besides leading the way with their menu variety, Viva Foods is known for having a delicious taste of home! All meals are prepared by Viva Foods expert chefs and supervised by our nutritionist. Viva Foods is made with natural and flavorful ingredients, fresh, clean and cooked from scratch, never frozen. Low fat and balanced, made with lots of veggies, grains, fruits and lean protein.

All meals are well portioned and served in convenient “heat & eat” packages.

Veggie Start-Up Plan includes: (3 seasonal entrées including vegetables, fruits and/or greens + 2 fresh natural juices) on each day. We recommend trying this option as a healthy way to lose weight and get on the right track to eating healthy. Diets should be easy and fun not something restrictive, such as juicing or fasting.5 Days - Veggie Start-Up Plan $225/each day $45

Lifestyle Plan Includes: (1 entrée + 1 Salad + 1 snack or juice) on each day. We have Vegetarian, Paleo Diet, Gluten Free and allergy conscious alternatives under request.5 Days- Lifestyle Plan $160 /each day $32 Add Breakfast $ 10 each Additional Juice/ Snack $ 7

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WHY IS JIU JITSU THE BEST MARTIAL ART FOR MY CHILD?As a father I feel very strongly about what we need to be exposing our kids to, and in my opinion, it’s not trading strikes with another person. That’s exactly why jiu jitsu is the best choice for your child, there is absolutely no punching or kicking! Would you really want to teach a child to “defend” themselves by putting up there dukes and squaring off against another kid on the playground? Of course not! A lot of techniques are done from the persons back, from the perspective of a person who has been tackled to the ground. This is as self defense as it gets! We teach the kids that they need to avoid the fight at all costs. When we teach them take downs, it’s from the perspective of a

cornered person, or a person being attacked with punches and kicks. When we teach ground work, the goal is to gain control of the attacker; NOT to hurt them.

WHAT ABOUT KIDS THAT ARE SHY AND NOT VERY SOCIAL?Let me draw out a visual for you:A timid, shy 7 year old comes in to a class for the first time. He’s very nervous, and unsure about what to do. Throughout the 50 minute class, he slowly inches out of his comfort zone, getting constant praise from the coaches for doing so. Whether he’s a quick learner or not, whether he’s athletic or not, whether he’s a “natural” or not, he receives constant praise for every effort he gives. He gets through the

class feeling like this may be something that he’s good at!

This scenario is a true story, and this particular child’s confidence has grown exponentially since that day through positive reinforcements. We use constant positive reinforcement to breed confidence in the children, and how well they are actually performing is secondary. Of course it is important that they learn the techniques well, but you must remember that good tech-nique will come in time, confidence needs to come first. In fact, as parents, your one and only goal for your child when signing them up for jiu jitsu should be improved confidence.

WHAT ABOUT DISCIPLINE, RESPECT, BETTER GRADES, AND ALL THAT OTHER STUFF YOU SAY JIU JITSU WILL GIVE MY CHILD? WHY DOES IT SEEM LIKE CONFIDENCE IS THE ONLY THING YOU FOCUS ON?”Quite simply, because confidence is the seed from which ALL of the other benefits are grown. That’s right, confidence comes first and all of the others follow. How can children be disci-plined, if they’re not confident in themselves? How can children achieve higher grades if they are not confident in themselves? How can chil-dren develop self respect or genuine respect for others, if they are not confident in themselves? Developing confidence at an early age is a vital factor in the formula for success. Yeah, it’s that important.

WHAT ABOUT THE OTHER KIDS. THE KID’S WHO ARE BULLIES OR HAVE FALSE, INFLATED CONFIDENCE AND BAD BEHAVIOR?As Coaches, we must address the individual needs of the children, and all children are unique. Most bullies need a combination of things. Structure, guidance, a physical outlet, and a consistent positive role model. Other kids will just push the boundary to see how much they can get away with, especially if all of the positive reinforcements makes you seem “too nice” to discipline them. Well, those kids just need to be shown, very clearly, where the boundary lies and what will happen if they cross it. Guess what? They very rarely cross it. Why? Because they respect their Coach. Their Coach is a clear leader and they’re kids. It’s only natu-ral- kids want to be lead, and they want an adult to guide them. Without structure and guidance, kids will falter. Thankfully, the opposite holds true as well; when kid’s are faltering, what they need is some structure and guidance.

AT WHAT AGE MY CHILD CAN START?For structured training, 6 or 7 years old is the youngest age. If the child is below training age, already at 3 or 4 years can start unstruc-tured training, having fun and play in a similar atmosphere to get the kids used to the training environment.

Jiu Jitsuthe best martial art form for

my child

(left to right) Luke Westfall, Alan Ortanez and Taylor Briquelet

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WHY MY LITTLE GIRL SHOULD LEARN BJJ?Because you love her and you can’t protect her 24/7!Statistics show that 1 in 5 girls have been sexually as-saulted by someone they know by the time they reach high school. Far from the media-perpetuated myth of armed strangers attacking helpless girls, the most common sexual assault is perpetrated by someone the girl knows.

Brazilian Jiu Jitsu is based upon the concept that a “smaller, weaker person can successfully defend them-selves against a bigger, stronger assailant using lever-age and proper technique.” In a date-rape scenario, often girls are pushed to the ground, and the attacker will then be positioned between the girl’s legs. This is why Brazilian Jiu Jitsu, more than any other martial art, is the most effective against a sexual assault: fighting “from the guard” is a practiced skill. If the victim can secure her legs around her attacker’s waist, she can then use a variety of techniques to use his own weight and balance against him, thereby gaining control and enabling her escape.

Maurizio TangariCertified Ghirevoy Sports Trainer

Bulgarian Bag and Kettle Bell

Taylor Briquelet and Dustin Briquelet

(left to right) Dustin Briquelet ,Taylor Briquelet,Luke Westfall and Alan Ortanez

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Have you wanted to do your first 70.3 Ironman but just didn’t know how to put it together? Do you miss training with a group of athletes?

LOOK WHAT WE OFFER:Daily online training program using Training Peaks software Weekly group training workoutsPersonalized coaching by two professional coachesNutrition Seminars/Bike ClinicDiscounts from our sponsors – DeSoto, Hi Tech Bike and X1 Audio LOOK WHAT YOU WILL LEARN:Swim - Open Water Swim Techniques including sighting, buoy turning, drafting, transition from wet-suit to bike, water entry and exit, improve swim time.

Bike – Bike mechanics, tire change, bike handling skills, nutrition on the bike, climbing techniques, improved time on the bike, transition from bike to run.

Run – Speed skills, track workouts, run technique, pre and post body work to reduce injury, pacing, hydration and bike to run training.

April 20th to July 13th –$700 for 12 week intensive training program or join TEAM LA JOLLA and pay $400 + monthly fee. Drop in weekly practice is $20. TEAM drop in rate of $10. Contact : Kathleen Rafaat 858-775-8534 E-mail: kmrafaat@gmail.com Michelle Swartz E-mail: studiomichelle@yahoo.com La Jolla Sports Club Multi Sports Coaches

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lA JOllA spOrTs CluB NEWs & EvENTsChisel Burn: Starting March 18th at 8:15 am, with Whitney

March Madness Watch Party :March 22nd at La Jolla Brewing Company, must join prior to tip off March 18th.

Humane Society 2 hour spin:March 23rd – with Stuart and Michelle with minimum 10 dollar donation.

Pedal the Cause Fund Raiser:Friday, May 16th at 5:45pm to 7pm. Food and Drinks in the courtyard to follow 7pm to 8pm

Relay for Life La Jolla: Mark your calendars and join La Jolla Sports Club to walk or run. Contact Chris Mosselle at La Jolla Sports Club or E-mail at chris.mosselle@lajollas-portsclub.com.

Mission Slim Possible:Coming back in May, a 6 week weight loss and get fit program. Contact Justin Powell or Tammy Lyons for more information.

Of Being A Member PERKS

DISCOUNT

Amici's

Sammy's Wood Fired Pizza

Roppongi

La Jolla Brew House

Must Show La Jolla Sports Club Membership ID

To Amannda Pereira our new Childcare ManagerCONGrATulATIONs!

La Jolla Sports Club

Tournament Challenge 2014

FILL OUT A BRACKET TO WIN! at the Service Desk - March Madness invitation will then

be emailed to you once we receive your information

1st Prize $350 Cash2nd Prize 4 Personal training sessions with Lana 4 Group training sessions 2 Nutrition sessions with Kathleen3rd Prize Whiskn Ladle Gift Certificate Worth $150