ClubSport San Ramon Newsletter Articles

Thursday, January 28, 2010

TRX - A New Kind of Challenge

TRX: Suspension Training. Did you know we have this great, new workout form at ClubSport San Ramon

So what is TRX? TRX Training "is a revolutionary method of leveraged bodyweight exercise." TRX has:
  • Unlimited Versatility - builds strength, balance, flexibility and core stability with hundreds of functional exercises that can easily adjust to all fitness levels. 
  • Builds strength, balance, flexibility and core stability for all fitness levels -  delivers results with dynamic total body exercises that appeal to both men and women, no matter what their fitness goals.
(All Material taken from

You can find more information about TRX at ClubSport San Ramon by clicking HERE.

Tuesday, January 26, 2010

25 Social Media Sites to Help You Live Longer and Healthier

We found this Blog today, with a posting titled, "25 Social Media Sites to Help You Live Longer and Healthier."

In it they say, 
"Social media also allows people to get the proverbial second opinion – along with 3rd, 4th, 5th, and even 38th opinions if he so desires. If you’re looking for information on how to improve your health and overall quality of life, you’ll definitely benefit from consulting a health-centered social media website."
They continue on with the 25 best websites out there to help you live longer and healthier. I think you will enjoy their comprehensive list, which can be found by clicking HERE.

Wednesday, January 20, 2010

Top 10 Ways to Get Healthy in 2010

Like most people, you probably set out for a big 2010 New Year's Resolution! Today is January 20th, so if you have stuck with it, you have almost created your habit. If you have not stuck with it, no worries, we are here to help! 

Personal Trainer Melanie Holloway has provided the "Top 10 Ways to Get Healthy in 2010 Handout" by Diane Lofshult for you.

Diane says there is "no magic bullet to get in shape," and that you just need, "simple, easy ways to improve your health in 2010."

Here is her list:
  1. Switch from regular soda to diet, and pass on sugar-laden energy drinks.
  2. Never skip breakfast.
  3. Drink alcohol only on weekends, if at all.
  4. Use olive oil instead of butter on bread when cooking.
  5. Chew your food slowly, and always sit down when you eat.
  6. Substitute sweet potatoes or yams for white potatoes.
  7. Always ask for salad dressing on the side.
  8. Choose dairy products that are fat free or 1%.
  9. Ask restaurant servers to bring you half your meal and to put the other half in a doggie bag to take home.
  10. Replace your regular dishes with smaller salad plates.


    IDEA Fitness Journal, Volume 7, Number 1
    January 2010

    Tuesday, January 19, 2010

    Stretching at the Office

    Are you someone who sits behind a desk for most of the day?

    Sitting behind a desk has its disadvantages for your overall physical well being. However, there are several ways you can stretch and other things to combat this problem.

    Personal Trainer Patti Tobenkin has provided the, "Office Stretch Handout" by Lenny Parracino for your reference.
    This handout was created for the office employee who spends most of the day seated at a desk. The following tips will help you to survive during an average workday.
    1.     Sit with proper posture: Slumping in your chair may feel better at times, but in the long term, your body will pay for it. This position puts a lot of strain on your spine, causing more pressure on the disks between the vertebrae, thus possibly leading to an injury. Sitting with poor posture will also increase the risk of low back pain and muscle stiffness.
    2.    Adjust your computer: Be sure you are not straining your neck trying to look down or up at your computer screen. The monitor should be visible by looking straight ahead.
    3.   Switch ears: If you are consistently using the telephone on the same side, be sure to switch. Most people rest the phone on their shoulder, causing the shoulder and neck muscles to tense. Failure to switch sides will cause muscle imbalances and possibly lead to headaches and neck and shoulder stiffness. Ultimately, a headset (hand-free phone) should be used to help alleviate such complications.
    4.    Remodel the work area: Periodically, be sure to change your work area, especially for commonly used items. This will prevent your body from developing muscle imbalances due to repetitive stress.
    5.    Prevent Carpal Tunnel Syndrome: Throughout the day, frequently stretch your fingers (spread them apart and flex and extend them) and stretch your wrists (flex and extend them and move them in circular motions) to prevent chronic strain. Also, having a proper set up at your desk will help in the prevention of this syndrome: 1) align your wrists so your fingers are in line with your forearm; 2) make sure your keyboard is not tilted up in the back. It is better to have it tilting down; and 3) try to type lightly.
    6.    Take mini breaks: Sitting in the same position all day long will cause lack of circulation throughout your body, leading to tingling in your fingers and toes as well as swelling in your feet. Taking small intermittent breaks throughout the day will help regain the circulation. Also, when sitting for a long period of time, your spine remains in a state of compression. Therefore, small breaks will help to decompress your spine, which will help reduce the chance of back pain. Lastly, relieving yourself from work, even for a short period of time, will help decrease mental stress. Taking a small break can be taking a walk to the restroom or coffee machine, walking up a flight of stairs, stretching or simply moving your body.
    7.    Stretch your muscles: There are common muscles that tend to tense for those who spend the day sitting. These muscles include, but are not limited to, the neck, shoulders and back. Common stretches include:

    Neck and Shoulders:
    o  Sitting or standing, allow your arms to hang at your sides.
    o  Tilt your head sideways to your shoulder.
    o  Put slight pressure on your head by pushing down with hand (If your head is tilted to right shoulder, use right hand).
    o   With opposite arm, reach for the floor.
    o   Hold for 15 seconds.
    o   Repeat on the other side.
    Back and Shoulders:
    o  Standing or sitting, reach one arm over your head.
    o  With the opposite arm, reach toward the floor.
    o  Hold for 15 seconds.
    o  Repeat on the opposite side.

    Standing or sitting, place hands on your hips.
    o  Slowly twist at your waist as if you were looking over your shoulder.
    o  Hold for 15 seconds.
    o  Repeat on the opposite side.
    8.    Performing mini exercises: Just as the above stretches will help to strengthen your body and maintain good posture, performing mini exercises throughout the day is also extremely beneficial. Common exercises include:

    Seated Posture (very important exercise):
    o        Without using the backrest, sit with feet flat on the floor.
    o        Keep your chest up high.
    o        Keep your shoulders back, with your palms facing forward.
    o        Take four deep breaths (from your belly).
    o        Perform frequently throughout the day.
    o        Stand in proper posture.
    o        Draw belly button inward (as if you were making your waist smaller).
    o        Slowly squat down as if you were picking up something.
    o        Keep your knees straight in line with your toes.
    o        Repeat 5-10 times.

    Wall Push-Ups:
    o        Stand at an angle to a wall, leaning forward.
    o        Place both hands on the wall, slightly wider than shoulder width apart.
    o        Lean forward, bending your arms at the elbows.
    o        Keep your chest up, and be careful not to overarch your lower back.
    o        Legs should remain straight and feet flat on floor.
    o        Push back to start position.
    o        Repeat 5-10 times.
    9.    Lunch breaks - not just for lunch: Walk to a nearby restaurant, walk for half of your lunch hour, roller blade, go to a nearby gym... the bottom line is to move as much as possible! You will be amazed by the power of exercise. It helps to reduce physical and emotional stress, it gives you a feeling of accomplishment, it keeps your body healthy, and it is a great way to stay in shape.
    10. Fuel your body: Drink plenty of fluids. This will help you to keep your body hydrated and working most efficiently. Dehydration can cause you to feel tired and sluggish. Eat small meals throughout the day to fuel your body properly. Think of your body as if it were a fireplace. If you put too much wood (food) on the fire at once, the fire will get smothered and burn out. If you continually add wood (food) to the fire, it will eventually die out. However, if you add small amounts of wood (food) all day long to the fire, it will continue to burn. This is analogous to your metabolism. If you do not continually fuel it, it will burn out. Don’t make the mistake of smothering your metabolism; small meals every three hours will keep it burning. Overall, you will feel more energetic and you will not be hungry. Thus, you will be more efficient at work.
    Date Released : 01 May 2000


    Monday, January 18, 2010

    3 – Bean Turkey Chili

    It's Monday and it's raining in the East Bay!

    The weather can often times lead to our "success rate" of making it to the gym dwindle very quickly! But don't let it! Think of it like this, you can't be outside anyways, so you might as well pack that gym back and head inside for a workout. We guarantee that not only will you keep dry, but you will also feel better post-workout to combat those "rainy day blues!"

    Today we have a wonderful Rainy Day Soup Recipe for you, courtesy of ClubSport San Ramon Personal Trainer, Judy Corbett:

    3 – Bean Turkey Chili

    • 1 Tbsp Olive Oil
    • 1 Small Onion, diced
    • 1 lb Lean Ground Turkey Breast
    • 2 cans diced tomatoes with jalapenos 
    • 1 10.5 oz can of each of White beans, Black beans, and Kidney Beans; all drained
    • 1 can low-sodium chicken broth
    •  ¼ tsp salt
    • ½ tsp cumin
    • 1/8 tsp cinnamon
    • 3/8 tsp cayenne pepper
    Cooking Instructions

    In a large pot, heat the oil on medium-low.  Add the diced onion and sauté until soft (3 to 5 minutes).  Add the ground turkey and brown it (about 5 minutes). Add the remaining ingredients.  Stir and bring to a boil then reduce heat and simmer for 20 minutes.  Optional: top with low-fat shredded cheddar cheese when serving.

    Makes 6 servings.  

    Nutritional Facts

    Per serving:
    300 calories
    5 g fat
    32 g carbs
    787 mg sodium
    11 g fiber
    30 g protein

    Enjoy your workouts and then enjoy this wonderful, healthy and warm soup!

    Friday, January 15, 2010

    Whew...First Full Week Complete

    You did it! Your first full week of ClubChallenge 2010 is complete!

    How do you feel? Have you been staying committed to YOU? We hope so!

    Please remember that tomorrow, Saturday, January 16 from 10-11am we will have our Weekly Workout for ClubChallenge 2010 in the Gym. This promises to be a fun and challenging time to keep you moving and motivated!

    Dr. Joseph Mercola has two great articles from today that we wanted to share with you. Please click on the links below to be taken there.
    1. Will You Get Big & Bulky if You Lift Weights?
    2. What Should You Eat After Your Workout?

    Please see the left side panel of our Blog where it says, "What is Your Favorite Thing About ClubChallenge 2010?" We encourage you to check off all the ones that apply and vote as often as you'd like. This will help us for future Programs! You can also send other suggestions in email format by clicking HERE

    Have a happy, healthy and safe weekend!


    Tuesday, January 12, 2010

    January: ClubChallenge 2010 Calendar of Events

    Monday, January 11th was Day 1!

    Here is the comprehensive Calendar of Events for January:
    1. Tuesday, January 12
      1. Drop in Volleyball today and every Tuesday 7:30-10:30 in the Gym
      2. Circuit in Fitness 6:30-7am & 6:30-7pm
    2.  Thursday, January 14
      1. Circuit in Fitness 6:30-7am & 6:30-7pm
    3. Saturday, January 16
      1. ClubChallenge Weekly Workout 10-11am in the Gym
    4.  Tuesday, January 19
      1. TRX Camps Begin
    5. Wednesday, January 20
      1.  Weigh in Wednesday All Day in Fitness
      2. Lecture: "Making Sense Out of Nutrition Labels."
    6. Thursday, January 21
      1. Circuit in Fitness 6:30-7am & 6:30-7pm
    7. Saturday, January 23
      1. ClubChallenge Weekly Workout 10-11am in the Gym
    8. Tuesday, January 26 
      1. Circuit in Fitness 6:30-7am & 6:30-7pm
    9. Thursday, January 28 
      1. Circuit in Fitness 6:30-7am & 6:30-7pm
    10. Saturday, January 30
      1. ClubChallenge Weekly Workout 10-11am in the Gym 
    Requires Sign Up and Fee -  No Sign Up or Fee Required - Sign Up Required, No Fee 

    Calendar of Events for January Descriptions:

    1.  Drop in Volleyball: Team sports are a great way to change up your workouts! No sign-ups needed for the weekly drop-in play. No fee.
    2. Circuit in Fitness: A circuit workout will be offered in Fitness every Tuesday and Thursday throughout the program. Participants should meet in Fitness ready to workout. Classes will be lead by a Personal Trainer and will incorporate strength and cardio. Must sign up in Fitness. No Fee. 
    3. ClubChallenge Weekly Workout: This class meets in the Gym every Saturday thoughout the program. It is an interval style workout, similar to BootCamp but designed for all levels. No sign-up needed, no fee.
    4.  TRX Camps Begin: TRX suspension training is the ultimate workout to build strength, endurance, core control and flexibility. Most camps meet twice a week for six weeks. Sign up at Activities. Camps limited to 8 participants. Camps require a fee.
    5.  Weigh in Wednesday: Program participants can weight in and re-do body fat % if they would like. A trainer will be available in Fitness throughout the day. No sign-up needed, no fee.
    6.  Lecture: "Making Sense Out of Nutrition Labels.": Lecture by Patti (Personal Trainer) will cover strategies for success when selecting food and navigating the grocery store. Must sign up in Fitness. No fee.

    Your Chance to be FEAUTURED on the ClubSport San Ramon Blog!

    Friday, January 8, 2010

    ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event

    The ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event at ClubSport San Ramon last night was a huge success

    We had 160+ people attend so far, and we've had even more sign ups since then!

    When Participants got here, we had them Check in and get an "overview."


    From there, Participants had their INITIAL WEIGHT and BODY FAT PERCENTAGE taken by our Personal Trainers. The Personal Trainers put that information into one large binder that they will keep throughout the program to track participant's progress.


    Participants were then given their "Official" T-Shirts and were provided with an entire page of ClubCoupons to use during ClubChallenge and IHRSA's "I Lost it at the Club" 2010.

    ClubChallenge 2010 Event Kickoff


    We then offered a station on Nutrition/Nutritial Facts and Samples from our ClubBistro with items made specifically for ClubChallenge and IHRSA's "I Lost it at the Club" 2010.


    Following the Nutrition Table, we had a small table available for information about our BLOG and how our Members can follow it for all the latest in Nutrition/Fitness/Health/Inspiration and Motivational Facts and Ideas. We also gave our Members the chance to learn more about our Brand New ClubRun (Running Club) which will launch this upcoming Monday night, January 11th as well! (Non-Members are allowed to participate in ClubRun).

    Finally, participants to ended with information on our Pro Shop and Special Personal Training/Nutrition ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Packages.


    And just for "good measures," participants were given the chance to enjoy a nice, little chair massage! (Ahhh....don't forget, treating your body well will insure that it treats you just as well!)


    Not only do ClubChallenge and IHRSA's "I Lost it at the Club" 2010 have weight loss and more energy to look forward to, in a fun and challenging environment, but they are also looking forward to the possibility of one of 3 FINAL GRAND PRIZES:


    THANK YOU to all who came to the ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event! If you would still like to participate, you still can!

    Thursday, January 7, 2010

    ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event Tonight!

    It's finally here! We are ready for our ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Kickoff Event.

    Here are some things we have done to prepare for the Kickoff Event:

    Entrance to ClubSport San Ramon

    Table Signs in Lobby/ClubBistro Area

     Cardio Machine Signs


    Signs in Lockers

    Special Packages for Fitness/Personal Training/Nutrition


    We already have 50+ people signed up and hoping to have many more sign ups at the Kickoff Event tonight!

    Our Kickoff Event is from 4-7pm at ClubSport San Ramon. We will have the following:
    • Program enrollment and information
    • Initial weigh ins
    • Measurements 
    • Receive T-Shirt and Club Coupon Book
    • Nutrition Information and Cafe Samples
    • Blog & ClubRun Information
    • Special Package Sales and Information
    Participants may come anytime in between those hours of 4-7pm. At 7pm we will be having a Wine Tasting Event, which will last until 9pm, in our ClubBistro. (If you cannot make the Special Event tonight, you can still participate. Please just see someone in the Fitness Department to get signed up.)

    ClubChallenge and IHRSA's "I Lost it at the Club" 2010 is a Complimentary Program for all ClubSport San Ramon Members!

    If you are not currently a Member and would like more information on becoming a member, please contact us HERE or to see our Current Member Enrollment Promotions click HERE.

    We are excited to have you all as ClubChallenge and IHRSA's "I Lost it at the Club" 2010 Participants!

    Remember: Let's make 2010 YOUR best year yet! Make the change YOU DESERVE and START YOUR HABIT with and in our world class, ClubSport San Ramon facilities!

    Wednesday, January 6, 2010

    10 Questions With Fitness Trainer Shawn O'Connell

    Thanks to the East Bay's All News No Blues Blog for publishing:


     10 Questions With Fitness Trainer Shawn O'Connell

    In honor of everyone who has fitness goals on their list, we asked Shawn O’Connell, a fitness trainer at ClubSport San Ramon, some questions to help people get started. O'Connell holds multiple personal training certifications including the American College of Sports Medicine (ACSM) and the National Academy of Sports Medicine (NASM). O'Connell is also a certified nutritionist (ISSA) and a Sports Performance and Conditioning Coach for USA Weightlifting.

    Here’s what he had to say: 

    ANNB: How can you get rid of wobbly lower arms, often called bingo arms?
    SO: Proper diet for body fat loss and any style of triceps extensions or pressing exercises, such as push-ups will help with tone the arm.

    ANNB: Should you do cardio or weight training first if you are trying to tone?
    SO: Cardio can be more effective after weight training, however you should always warm-up 5-10 minutes before any type of resistance training.

    ANNB: Is it true that you should drink one ounce of water for every minute you work out?

    SO: This could be true or false depending on how long you’re exercising. A better rule of thumb would be: if you exercise moderate to vigorously; drink one ounce of water per pound of bodyweight daily. Average water intake for most people should be at least half an ounce per pound of body weight daily.

    ANNB: Should we believe those "charts" that list ideal weights and Body Mass Indexes (BMI)? 

    SO: BMI, which uses height and weight to identify weight problems can be useful for most of the population, however body fat percentage, which measures the percentage of fat your body contains is a much better representation of health and ideal weight.

    ANNB: How many calories should you aim to burn in a week?
    SO: This depends on your fitness goals. If one is trying to loose we need a daily caloric deficit, if trying to gain we must increase caloric intake above maintenance level.

    One helpful tool in trying to figure out how much to burn is one pound of body fat is equal to 3500 calories. So to loose a pound of fat, you need to create a deficit of 3,500 calories.

    ANNB: What are some anti-oxidant foods?
    SO: Antioxidants are vitamins A (specifically beta-carotene), C, and E. Any foods rich in these specific vitamins (many dark colored vegetables and fruits are helpful), Blueberries are among the best.

    ANNB: I always start the new year with the intention of getting in shape, but get busy or distracted and fall into my old habits. How can I stay motivated to reach my goals?
    SO: Tracking progress is number one. Tracking weight and body fat losses, food journaling, tracking increases in exercise performance.

    ANNB: How much cardio and strength training (in minutes) do I really need to do?
    SO: This depends on ones fitness level. A good goal to shoot for is: Cardio 30 minutes 4-5 days a week and strength training 30 minutes 2-3 days a week. Both of these can be increased or decreased as needed to accommodate ones’ fitness level.

    ANNB: What are some of the mental benefits to getting in shape?

    SO: When we “get in shape” we look better and physically feel better, this can give a more positive outlook on many facets of our daily lives. The stronger and more functional the body becomes through proper diet and regular exercise the less physically demanding our daily tasks become, which in turn lowers stress. Exercise also can release the endorphin hormone, which has a calming effect on the body and lowers stress.

    ANNB: What are the benefits to joining a gym?

    SO: Many health clubs such as ClubSport San Ramon offer many amenities, this make the exercise experience more enjoyable and more varied. Many gyms and health clubs also offer a variety of exercise equipment and a staff of fitness professionals to help the member use the equipment more thoroughly and effectively. Then there is the social factor, most of the members are from within your community and have a similar goal of getting or staying healthy.

    Tuesday, January 5, 2010

    Monday, January 4, 2010

    Fitness Preparation

    ClubChallenge 2010 and IHRSA's "I Lost it at the Club" is kicking off in just 3 short days!

    Are you ready? If you are taking these next few days to prepare yourself, here are 3 helpful suggestions:
    1. Get Your Mind Ready - When it comes to challenging yourself and your body, not only do you need to physically prepare yourself, but you also need to mentally prepare yourself. Remind yourself of why you are doing this. Tell yourself the reasons you can do this. Clear your head of negative thoughts. Prepare for success!
    2. Keep It Simple - Don't set yourself up for failure by "planning" out your workouts to include things you don't like or things that will bore you. Keep it simple by realizing what you actually enjoy doing. Not into walking? Try jogging or running. Don't want to bike? Try swimming. Don't like the tedious abdominal crunches? Try an Abdominal class. Keeping it simple and enjoyable will keep it realistic to stick with.
    3. Clean Up Your Diet - The percentages vary from trainer-to-trainer, but as a general rule, about 70-80% of the "losing weight/gaining muscle/losing fat" comes from diet. Don't sabotage your hard work at the gym with food that works against (not for) your ultimate goals.
    We hope you will join us for our ClubChallenge 2010 Kickoff Event this Thursday, January 7th from 4-7pm at ClubSport San Ramon! The program is complimentary for our Members! Not a Member? We have exceptional Promotional Enrollments this month, and we'd love to have you as a Member of the Club!

    Have a Happy, Healthy Monday!