2015 May

Take 10

Take any 10 of our Group Exercise Classes and be entered to WIN the "Mother's Day Gift Basket" for you or the MOM in your life. Raffle will take place May 8th. Make sure your instructor initials your check off card.

Mothers Day Special

A Micro Current/Fractional Anti-Aging Facial

Micro current facials is a natural alternative to Botox + fillers. These treatments are a breakthrough technology + an effective anti-aging treatment which visibly smooths skins + firms muscles of the face and neck.  Fractional Skin Resurfacing is a unique skin treatment utilizing bipolar radio frequency energy to rejuvenate the photo-damaged + wrinkled skin. It improves the texture, tone + tightening of the skin along with reduced pigmentation of the epidermis.

Mondays Only

only $125 (retail $175)

201 Covina Ave, Ste. 10 * Long Beach

(562) 434-8125

http://www.secondstmedspa.com

The Whole Life Challenge

The Whole Life Challenge is a 56-day, habit changing, community building game that helps you live a happier, healthier life by playing for points with friends and family to make small daily changes. Inform your family and friends about the challenge and encourage them to play with you. If you surround yourself with people who are also making an effort to live healthy, it will become a lifestyle instead of a chore.

If you have any questions, contact your coaches This email address is being protected from spambots. You need JavaScript enabled to view it. &This email address is being protected from spambots. You need JavaScript enabled to view it.. 

Challenge begins May 2nd, late sign ups are available through May 10th.

 

ABS BUNS & THIGHS

If it doesn't challenge you, it doesn't change you! Join Jonelle on Monday & Wednesday from 2:30 - 3:25 PM to work those troubled spot & get ready for Summer!

 

Does Foam Rolling Increase Flexibility?

Foam rolling is type of self-myofascial release that increases blood flow, aligns muscle fibers, and prevents injury. This increased blood flow allows greater transport of oxygen and nutrients to tissues through the blood stream and waste products to be flushed out.

To understand the why and how of foam rolling, you need to understand muscle fascia. Fascia is the anatomical glue that holds your muscles together and connects the kinetic chain. Past injuries and traumas can affect the muscle fascia and cause it to become dense and less pliable. This results in decreased mobility, flexibility and sometimes even pain. The fascia can even develop knots. Many people feel that they are super tight because of shortened muscles but in reality it is probably constricted muscle fascia that is the culprit. Traditional stretching could just  make the problem worse in some aspects.  A good analogy I found is to try imagining you muscle covered by fascia as a shoestring. If you have a knot and you pull at  the opposite ends of the shoestring what happens? The knot gets tighter. To get  the knot out of a shoestring you usually have to use your fingers to pry it loose.  Self-myofacial release can be considered a poor man's massage and helps with this situation.  For more targeted release you can even use a dense ball such as a baseball or lacrosse ball in order to really pin point certain areas of distress.  A ball  is very useful for areas such as the chest, glutes, and bottoms of your feet.

Before you run out and purchase a foam roller, there are some do's and don'ts of  self- myofascial release. Do roll on a hard surface, such as the floor. Don't roll onto joints or across bony prominence's. Do use foam rolling before your workouts as part of your warm up. Don't foam roll on areas of injury, such as sprains, strains and bruises. If you have circulatory problems and edema you should consult your physician before trying self-myofascial release.  When you perform this you should start from the bottom of your body and work your way up. When you are rolling out and come across a knot or "hot spot" then you should hold it there for 30 seconds and the knot should start to loosen.

Researchers at Memorial University in St. Johns Canada recently published a study in the Journal of Strength and Conditioning Research on the effects of foam rolling on the quadriceps muscle. Their finding showed that there was a 10 degree ROM (Range of Motion) improvement of their test subjects knee joints with just a few minutes of foam rolling and no decrease in muscle function.  Article provided by Rhys Ward

 

Save the Date!

the Belmont Athletic Club's Anniversary Party

July 18, 2015 -details coming soon!

 

Top 5 Ways Fascia Matters to Athletes - Breaking Muscle

The outdated paradigm of the body being separate compartments is giving way to new research of the fascial system that shows that the human body is a unified whole. Receiving bodywork can break up adhesion's in one part of the body that can affect mobility and functionality in a seemingly unrelated other part of the body. Check out this informative article and the links associated with it!

click for article Fascia Matters 

Bobbie J. Sterbins, MS, LAc is the owner/ director of the Belmont Athletic Club Wellness Spa. She has been a bodyworker since 1992 and a licensed acupuncturist since 2000. She is currently a participant of the Sports Medicine Acupuncture Certification San Diego Program 2014-15 www.sportsmedicineacupuncture.com

 

Charging Station

For your convenience... a charging station (with an array of chargers) is located in the front of cardio theater! (Please note that we are not responsible for any lost or stolen items and phone calls still need to be taken in the lobby/outside of the gym)

 

Take a hike!

May 2nd & 16th

7-9 AM for 4-5 miles of intermediate hiking. Meet Scott at Starbucks at 6:55 AM.  Starbucks: 7958 E. Coast Highway, Laguna Beach 949.376.5221 or 7 AM at El Moro Visitor Center $15 parking: 8471 PCH, Laguna Beach.

Scott's cell: 562.668.1904 This email address is being protected from spambots. You need JavaScript enabled to view it.  

 

Congratulations to the Curve Challenge Winners!

  Ryan Dowgiewicz, Phil Gephart, Clare Narquis

They will receive a t-shirt & 1 month FREE dues!

 

Refer A Friend

Don't forget to refer a friend & receive up to $50. Ask Membership for details.

 "Everything we do begins and ends with our members."