Wave House Athletic Club's Blog

San Diego is an awesome place to live in rain or shine. Everyone knows this, everyone wants to live here, and if they don’t, then they can stay where they are.  Not only is San Diego awesome for its sun and attractions, it’s awesome because of the people. Whenever I have friends that come out of town and come to visit me down here, they always leave saying, “I love it down here!, San diego’s hella cool(im from norcal)! The people are so chill.” That’s right, we are chill, cool, and amazing, but why? Why are we so much cooler than everyone else? The answer is very simple. San Diegans are cool because they are healthy!!

Lets me say that one more time.
We are cool, chill, awesome all around people because we are healthy.
How do I know this? Evidence…

A cool tool that I found the other day is Google Trends. Basically, you type in a word, and you can see the trend of how many people have goggled that word. When you type in the word fitness, San Diego earns the number two spot among cities in the entire world!! The number one spot belongs to Phoenix, Arizona………………but who wants to live there? Not I. And neither do Zonies. Way too many in San Diego.

Anyways, San Diegans are healthy due to the local farmers markets everyday of the week, and the fact that we are smart enough to disregard the numerous number of GETFITNOW lapband billboards, and focus on whats really best for the body, exercise. We know that when  you exercise 6 days a week, you feel healthy, you look amazing, and you become (if your not already) an awesome person. I have rarely met a person that legitimately exercises 6 days a week and is a downer. It’s just not possible unless his/her pet just died or something.

 In conclusion and with all honesty and legitimate scientific date, your health has a tremendous affect on your personality.  If you don’t feel good or look great, come on down to mission, ill help.

As I sit here at home, wanting to get in a quick run before Christmas morning, I have a brief moment where I think I am back in sunny San Diego.  Much to my dismay, reality hits and I realize I am in fact in Boston, where the snow is falling and there are no sidewalks for me to run on.  Not to mention the 30 degree temperatures!  

So, I decide to venture off to a nearby gym.  Before this happens, I put on a winter jacket, hat, boots and gloves, and extra clothing just to go from the car to the gym. Please note taking your beach cruiser to the gym is also completely out of the question!!! I step out of the car, right into a puddle of dirty, melted snow and now my foot is soaking wet!!!  Awesome.  So I walk into the gym, where the floor is dirty with remnants of salt from the outside and you can feel the cold blast of air come streaming into the gym each time a new member walks in.  After what I thought was a great workout, its time to leave.  Now, I am sweaty, adrenaline still high from the workout.  I don’t want to put the twelve layers of clothing back on to make my 5 min car ride home, but you have to!  When I am done working out, I dont want water, I want hot chocolate!!  So next time you dont feel like making the commute to the gym, just remember, we walk out in the sun most days of the year.  We have it a lot easier than most everywhere else in this country.  So, get to the gym, appreciate where we live and NO EXCUSES!

If you’re like me, you spend too much time in a seated position. Whether at work, during the commute or at home on the couch, too much sitting can wreak havoc on the body. As a result, various muscles lengthen or shorten, throwing the body into imbalance. Then, when external stresses are placed on the body from activities like running, lifting weights or even getting out of the car, those imbalances create inefficient movement patterns and, more noticeably, pain or injury.
 
While you may not be able to avoid sitting for extended periods of time nor have the knowhow to overcome your body’s imbalances, one simple tool can help improve your body’s alignment. Orthotic inserts are designed to support the arch in your foot—your body’s first defense against impact. Keeping the foot aligned and supported will help it distribute those external forces more evenly through the body. More evenly distributed forces will reduce placed on the soft and hard tissue structures. Orthotic inserts are especially important during exercise when it becomes increasingly difficult to maintain optimal foot alignment.

When choosing orthotic inserts, it’s best to select a product with a sturdy arch that will not collapse under pressure. Personally, I prefer Superfeet arch supports which come in a variety of models that fit all kinds of footwear. Learn more here: http://www.superfeet.com/superfeet-difference/

Make sure you seek the guidance of your physician or podiatrist before making your purchase. Orthotic inserts may not be appropriate for all feet.

An underlying factor of packing on extra weight during the holidays is not just due to overeating and lazyness. One of the biggest contributors to holiday fat accumulation is stress. Honestly, it is, and I can sit here and explain the scientific rationale behind this theory for the next paragraph or two, but most people might fall asleep or x out the screen after a few sentences so just take my word for it, and trust I’ve sought out reliable research.

Whether its cooking dinner, decorating the house, getting the shopping done, or worrying if people will like the gifts you give them…………….Just take it all in as an awesome experience, relax, and enjoy the holiday. WOOOSAAHHHH, WOOOSAHHHH…….

Merry Christmas 

In light of the holiday season, changing times and busy schedules, I thought I’d try tell you all, and myself, that it’s ok to give yourself a break. I’m a pretty avid worker outer, for lack of a better word, and I’m also pretty good about making time for physical activity when I really don’t have it. That being said, as of late, I haven’t been and I feel guilty about it.

Between holiday parties, being sick and long hours, working out has been more of a priority in theory than in practice. While I’m not here to rationalize for you or for me that slacking off is okay, I do think there’s a point where you have to let go of the guilt and move forward. Life gets hectic and even for people who make physical fitness a priority, there comes a time where it just doesn’t work. When that happens, rock some pushups, lunges and crunches before hopping on to the next activity. Do SOMETHING everyday no matter how small or intense. You’ll feel better and that holiday guilt, well, you may we will kiss it goodbye.

As I sit here, trying to blog, make next month’s group exercise schedule and create programs to help people achieve a greater level of fitness, I found myself asking “What is fitness”.  The dictionary tells me it is the  “state of being physically fit”.  Well….DUH! Of course it is, but fitness goes far beyond that.  To me , fitness means the ability to move your body in just about any way you ask it to.  It means moving with no pain and  having a greater level of flexibility to prevent injury.  It means using your body without needing assistance from other machines or people.  Now, this is just my opinion, it is how I perceive fitness.  What is wonderful about this word, is that if you ask 100 people what the meaning of fitness is, I am sure you will get 100 different responses.  So, I am asking you.  What is fitness?  Tell me your thoughts, what you think it is.  Help me better be able to help you, so I can understand why you are coming to Wave House Athletic Club and what you want to achieve.  Tell me what fitness is and when you come here I will do my best to make sure you get it!

Nicole Pizzi, Program Manager

The other day I was watching the top 100 players of all time countdown on the NFL Network. As they got to number one I was surprised to see the name of the guy I thought deserved the top spot. I was surprised because during the countdown I did not agree with most of the rankings. For example, Peyton Manning is ranked #8, while Tom Brady is 20 something. Who has more Superbowl rings? Anyways, Jerry Rice is ranked as the NFLs top football player of all time. And I was wondering to myself, how is a wide receiver the greatest of all time or (GOAT)? So I did some research and the answer was simple, he’s the GOAT because he trained and worked harder than anyone else ever did and it paid off during game time. His training routine went something like this: 6 days a week wake up, eat breakfast, and run. One hour warm-up of calisthenics, followed by 2 hours of continuous hill running which consisted of 10 sprints at the hour mark, a minute sprint every ten minutes, and an all out sprint for the last 800 meters.  When he was done with the hill he did a couple sprints; six 100s, six 80s, six 60s, six 40s, six 20s, and sixteen 10s with no rest in-between reps and 2min rest between sets. Pretty easy right? Now you would think that was enough but nope, not for the GOAT. For his pm workout he headed to the gym for strength training. His training routine alternated from upper body to lower body every other day. No matter what he was working on the volume was always the same, 3 sets 10 reps each of 21 different exercises. That’s 630 reps a day. At night he stretched and went to bed. He also managed to fit in 5 big well balanced meals every day. That’s what he did 6 days a week during the offseason to get ready for the regular season. It might not seem like he had much of a life outside his training and football, but that was his life, he was the GOAT and everything else didn’t matter to him. Always showed up to camp 2 weeks before rookie minicamp, which was a month before he was actually supposed to be there. He played 20 years in the NFL, holds every NFL receiving record, every receiving postseason record and has 5 Superbowl rings. It must be nice being the GOAT.

Tired of holiday shopping and cooking? Relax this year with Water & Sports Physical Therapy.

With Black Friday kicking off the start of the shopping season and the winter holidays just around the corner, Water & Sports Physical Therapy & Wave House San Diego team up to offer a variety of  packages to help make the holidays less stressful.

Now Through December 24, 2010  
Water & Sports Physical Therapy is offering the following…                           
-Massage Special – Buy two 50 minute massages for only $99. Gift certificates available.         
-Shipping Special – Pay $5 flat fee for online equipment sales on www.WaterandSportsPT.com
-Now Through December 31, 2010
Wave House Athletic Club is offering the following…                           

-Membership Special – Join this month and get the rest of the year for only $1 a day.    -Party Special – Book your 2011 party during this month and receive a 24% discount on your party package.                                                   
-Gift Card Special – Buy a $50 gift card for only $40.                                       
-Training Special  - Buy a TRX class 10 pack in December and get 5 classes free ($50 savings).            
For more information on booking and sales please visit www.WaveHouseSanDiego.com or call 858-488-3597.

Healthy happens in San Diego.  Whether a gift for yourself or someone you care about, let our team help you make this holiday relaxing, memorable and healthy from now through the New Year!  For more information on San Diego’s health and wellness offerings, including exciting party packages and valuable coupons for rehabilitation, memberships and more, visit us at one of our convenient locations or online. Happy Holidays!

Contacts:                                               
Water & Sports Physical Therapy, Inc.  (858) 488-3597                    Info@WaterandSportsPT.com
Wave House Athletic Club  (858) 228-9300

Memberships@WaveHouseSanDiego.com

The holidays are well known for rich foods, overindulgence and partying. During this time, we struggle to keep our fitness and health goals in mind due to the constant temptation all around. Fear not health-conscious friends! We are here to help. Below you will find 7 tips on how to stay healthy during the holiday season, as well as, keep unwanted pounds off!

Any change we are trying to make begins with a plan. Research proves this fact. Grab a piece of paper and let’s get started on your holiday party plan!

1) Control portion sizes! The human stomach has a capacity of 1 quart. As you begin your journey down the buffet line, picture the size of a chinese take-out container. This is the size of a quart of food. Your plate should not exceed this amount.

2) Easy on the sugar and baked goodies! Americans are infamous for overindulging on simple carbohydrates, especially this time of year. Remember, unused carbs will be stored as fat in the body. Aim for 1 dessert a day. When you find yourself craving more, try to reach for the veggies, a piece of sugar free gum or mint and start talking to someone to keep your mouth and mind occupied. Our cravings are more often emotional than physical.

3) Get movin! Find physical activity you enjoy and will look forward to every day. If you are not a “gym person”, no worries, there are plenty of activities that do not require a weight room or elliptical machine. Go for a walk/jog, play catch or tag with the kids, You Tube a pilates routine and try it, hula hoop, play Kinect or Wii, the possibilities are endless and there are no wrong answers. FYI, beach volleyball burns 500 calories per hour!!

4) Drink alcohol in moderation! Alcohol shows up just about everywhere during the holiday season. Limit your intake to no more than 2 drinks at the most. Too much alcohol can disrupt your sleep, make you feel sick or sluggish the next day, add extra calories to your diet and lead to other unhealthy habits. If you find yourself partying too often, sip on your drink and alternate with a glass of water, avoid drinking back to back days and offer to be the designated driver.

6) Pamper yourself! Tis the season for giving but do not forget to give to yourself. This is also a time for YOU to relax and enjoy some moments alone. Schedule a massage, take a bubble bath, get a pedicure, read a book, attend a yoga class or anything that allows you to just “get away” because you deserve it!

7) Start a holiday food and activity journal! This is could be the best way for you to get through the holidays and keeping yourself accountable. Get a notebook and write down everything you ate in one day, as well as, what you did for exercise (this could be ANYTHING - stretching, walking, etc). You will start to see patterns and it will become motivating for you to make changes once you recognize holes in your plan. 

Good luck to you! Enjoy your friends, family and much needed time to yourself!

We wish you a very Merry Christmas and the Happiest of New Year’s celebrations!

Be well.

Heather Evans