Tactical Strength Challenge – Fall 2016

It’s that time again… TSC time!

The Tactical Strength Challenge comes around every 6 months and I get excited every time.

This year is no exception!

We get to train for something, challenge ourselves to push past what we thought we could do, compete with ourselves and with people in StrongFirst gyms around the world.

In our little gym, we really feel like a part of a bigger community.

The TSC tests:

  • Max Strength with the Deadlift
  • Bodyweight Strength with the Pull-ups and Flexed-Arm Hang
  • Strength Endurance with 5-minutes of Snatching

There’s no better way to reach an all-around fitness goal than to train for these three events.

How do you get started?

  1. Sign up through StrongFirst here and choose Pacific Strength as your host facility.
  2. Write a training plan for yourself or get a personalized plan from us at Pacific Strength. $129 for a 5-week plan.
  3. Come to the TSC Skills Clinic Saturday, August 27th at 9am. $35 for 90-min – included with the purchase of the 5-week plan but can be purchased separately.
  4. Start Training
  5. Keep Training
  6. Show up at Pacific Strength on October 1 at 9am with your game face on!

You’ll be happy you did.

Recovery Done RIGHT!

Guest post by Melissa Mathes, RD.

Melissa is a registered dietition who is an expert in sports nutrition counseling and medical nutrition therapy. She has counseled athletes and patients with medical nutrition therapy needs for the last 15 years. We’re so glad we found her and feel really fortunate that she’s willing to share her knowledge with our community! Please enjoy her post on Recovery Done RIGHT!:

Recovery Timing:

  • With in 15 minutes of workout immediate recovery drink
  • With in the first hour of workout you need 24oz. of fluid total. This includes your recovery drink!
  • After the first 2 hours of a workout, you should consume a snack or meal (dependent on the time) that has Leucine in it. The amino acid(branched chain) responsible for building muscle tissue. Add a piece of fruit too!
    • Best sources: Cottage cheese ½ cup (low fat), Greek yogurt, milk, beef, poultry, fish, eggs. For vegetarians: 1 cup of soy beans, 1cup kidney beans, 1 cup lentils. pumpkin seeds, sunflower seeds

Recovery Drink:

  • Iced to cool down core temperature
  • 3-4:1 ratio of Carb to Protein is ideal for Kettle Bell workouts

DO YOUR MATH!

  • Why carb? To replenish muscle carbohydrate stores so you can have energy the next day to workout again, and reduce delayed onset muscle soreness. To restore the carb stores in the liver for your wonderful brain! You need that cognitive function so you can FOCUS ON FORM! Pacific Strength’s summer theme.
  • Why protein? Delay muscle protein breakdown and begin repair and synthesis (building).
  • Carbohydrate Form:  
    • Tart Cherry Juice- contains anthocyaninn’s (phytochemicals) that help with post exercise inflammation. Also helps with sleep and BAM! Is a great carb source to fulfill the 3.5-4:1 ratio.
      • CHERIBUNDI specifically has the therapeutic amount of annthocyaninn’s in it vs. a regular tart cherry juice. You can find it at Ralph’s in by POM juice (refrigerated) and at Target in the juice aisle. OR AMAZON!
    • Protein Form:
      • Whey protein: ideally hydrolosate but whey isolate is fine too. Because it is animal derived it is more readily absorbed into our body vs. a plant derived protein with Branched Chain Amino Acids (BCAA’s).
      • Pea protein, Soy protein, Hemp protein: If you are vegan, go for it, you just need more than you would a whey protein because it isn’t as easily absorbed.
    • Recipe: For Cheribundi Juice and Whey Protein powder
      • 10 oz. tart cherry juice has 40grams Carb
      • My vanilla flavored whey protein has 6grams carb
      • 46grams Carb
      • Protein scoop= 15grams Protein
      • My ratio is 3.3-1 CLOSE ENOUGH! Although I could do 12oz. of Tart cherry juice and make it closer to 3.8: 1
      • If your protein powder doesn’t have any carbohydrate in it, and you don’t want to do 12oz., of the liquid gold (tart cherry juice) to off set the 15grams of protein for the ratio, you can add any of these options:
        • 1 small banana (5” length)
        • 1 date (large one)
        • 2 small plums or clementines
        • any other juice
        • 2 Belvita biscuits, OR 2 slice of whole grain bread OR 5 Triscuits
  • Cheribundi Rebuild 3:1 Ratio
    • It is done for you, no thinking
    • Ice it!
  • Other option:
    • Chocolate milk
      • Lowfat to fat free is best. The amount of fat in whole milk inhibits carb uptake into the muscles.
      • Casein and Whey protein is perfect. They have BCAA’s and the Casein protein works about 3 hours after you consume it, to help continue muscle protein synthesis. It is also helpful for immune function
      • Alternative milks don’t have much protein, if any. You can add your own protein in it.
    • Recipe:
      • Low fat or fat free milk 8oz.
        • Depends on brand, from 8-13grams of Protein
        • 12grams of carbohydrate (lactose)
      • Chocolate syrup (Hershey’s type)
        • 2-3 tbsp. of syrup (Super Chocolaty!)
          • = 24grams Carb
        • Ratio
          • With 2tbsp. chocolate syrup = 3-3.5:1 ratio

 

Be creative and come up with your own recovery drink, just make sure it is a good protein source and the grams of carb to protein = 3-4:1 !   Latte’s work too!

 MelissaPic MelissaTNC

For more information about Melissa Mathes, RD, please visit her website at www.totalnutritioncounseling.com

Summer Challenge 2016

Swing, Squat, & Press your way to a healthier summer!

Set a fitness goal (not a weight-centered goal) and see results faster!

Join the Swing, Squat, & Press Summer Challenge: $179

  • Initial Measurements: Weight, Circumferences, Body Fat, + Swing, Squat, & Press Evaluation (Value $50)
  • Goal Setting (Value $50)
  • FMS (Value $50)
  • Personalized 8-week Plan (Value $200)
    • You will receive a plan that you will do in class & on your own when you’re not in class. It is important that you communicate how many days you’re willing to train over the summer & that you stick to the plan as closely as possible. We can make adjustments as necessary, but communication is key!
  • Three Workshops (Value $35 each)
    • Super Abs: Saturday, June 18th at 9am
    • Press + Squat Power: Saturday, July 9th at 9am
    • Perfect Your Swing: Saturday, July 16th at 9am
  • General Nutrition Workshop with Melissa Mathes, RD (Value $35)
  • Facebook Group page to keep you on track (priceless!)
  • Weekly emails to keep you on track (priceless!)
  • Final Measurements (Value $50)

All included in the Sumer Challenge!
Just $179

 

Nutrition Add-On: $149
with Melissa Mathes, RD

Get an edge on the summer challenge with nutrition on your side!

This add-on is ideal if you are looking to lose weight!

Requirements:

  • Sign Up for the Summer Challenge & email Val at trainwithval@mac.com with the Subject: Nutrition Add-On. Val will email everyone who signs up with the screening form.
  • Fill out screening form and email to Melissa Mathes, RD
    • She will need to know what your goal is with this challenge; Lose weight? Gain muscle? A little of both?
    • Melissa will provide individualized meal plan for this challenge, & to do so ethically, she will need medical information (recent lab work if you have it, medications, and medical history). There will also be a HIPPA privacy form as well. None of your medical information will be disclosed to anyone without your consent.
  • Nutrition Workshops are required for the bonus program. These workshops will give you the knowledge to work your plan.
    • If you can’t make the workshops, you must schedule with Melissa at her office to go over the information.
  • You will receive weekly emails that request a weigh in. It is important that you respond to the email and let Melissa know your weight and how you are doing. This one on one communication time & if things need to be tweaked, this is where it happens. THIS IS A TEAM thing: communication is needed to make changes that will get you to your goal!
  • Along with the weekly emails you will receive weekly weight loss tips to help you through the summer challenge.

This is a brief version of what Melissa provide for her sports nutrition and medical nutrition therapy patients. The meal plans will be built upon what your nutritional and athletic goals are for this challenge, and of course consideration of your current and past health, gender and stage of life. If you are looking for something more comprehensive please visit the website to see what my visits entail and we can get you scheduled for additional nutrition counseling appointment (not part of the program).  Website: www.TotalNutritionCounseling.com

Summer 2016

It’s June…. which means the end of school & summer is here!

summer

Your schedules change and so ours must too! Please be sure to check the modified summer calendar.

The early mornings (6am’s) and the evenings will stay the same (except for maybe a rare event when only one of our instructors is in town, we may pare the schedule down a little more – PLEASE check the calendar before you come to class!).

What will change?

June 6th – September 6th

FREE Saturdays!

  • Saturday 8am Classes will be FREE!
    Bring your friends and join us for a great workout!

Mondays, Wednesdays & Fridays

  • 9:00-9:30am Lengthen: Stretching, Guided Rolling
  • 9:30am Kettlebell Foundations / Conditioning

Tuesdays & Thursdays

  • 9:00 TRX & Bodyweight

There will also be a “Quickie” 30-minute kettlebell workout on the board EVERY DAY so you can sign up for any of the classes and instead of doing class with everyone else, you may go to the side of the room and do your own quickie workout.

If there are any questions, feel free to call (Val @ 949-291-6093) or email (trainwithval@mac.com) or just ask in class!

 

Olympia Hostler at Pacific Strength

I’m really excited to announce the addition of a new Myofascial Release Class on Tuesdays at 10am. I’ll spare you all the details, but I found Olympia while researching ways to recover from an injury. While we were chatting found out that she loves teaching classes but that she hasn’t found home for those classes in San Clemente (she moved here from New York about 18 months ago).

I really think it’s a great compliment to what we offer and know that everyone will love her classes. They are purposefully opposite Kim’s Thursday 10am YBR class because they offer similar body work, with different tools.

 

Here’s more about Olympia:

Her motto is Be your Best, Release the Rest from your mind and body as you put the HEAL in HEALTH. 

As a Holistic Health Therapist, Olympia Hostler believes in working with the body, mind and spirit to optimize health and wellbeing. Her personal experience with serious accidents and traumas led her to discover therapies that work well and inspired her to learn those therapies so that she can help others enhance the quality of their lives and get their active lives back. She uses her training to integrate several approaches and provide highly customized treatments. All of her modalities can be integrated to provide customized, powerful treatments. She uses her Life and Health Master Coach Certification, and her Master Hypnotist Certification to empower people to live the healthy lives they want to live and have overwhelming success. She is Level 3 Certified in NeuroKinetic Therapy (NKT), which is a distinction held by less than 30 people in the world. She was also an NKT teacher assistant and study group leader for all NKT therapists in Southern California. Her expert level in the John Barnes Myofascial Release Therapy is also a distinction held by few therapists. Being skilled at Dynamic Neuromuscular Stabilization (DNS) and Postural Restoration Institute (PRI) therapies, she is an expert at Movement therapy and Rehabilitation. Being a Reiki Master allows her to give relaxing and healing Reiki sessions, as well as teach other Reiki Practitioners all four levels of Reiki. Certified in Pilates and Yoga, Olympia’s extremely gentle and simple teaching style is rehabilitation and therapeutic, which enables anybody at any level to do Pilates and Yoga. She designed a Yoga program for NYU Medical Center’s Cardiac Department.

More about the Tuesday 10am Class:

Stretching Self-Care w/Myofascial Release & Therapy Balls

Want to feel awesome again? Float away your pain, tightness, tension, soreness, and stress while restoring your strength, flexibility, energy, and relaxation. Your body and mind feel like butter melting. This is stretching as you have never known because it is Myofascial Release stretching. It is the only form of stretching that works and last. It lengthens and softens muscles and fascia (connective tissue) that connects, holds, stabilizes, cushions, and support every body part (including muscles and bones). The primary role of fascia is to integrate every body part, down to the cellular level, and is the system of movement and dynamic flexibility forming muscle movement. Three-dimensional stretching combined with gentle balls and props profoundly restores long-lasting functional movement, alignment and posture. Deep releases occur at the source of the pain, tightness, and stiffness, in addition to where the symptoms reside. This form of stretching is perfect for preventing injury, rehabilitating post injury or surgery, and improving your workouts and daily activities. Each class is tailored to the needs of the students so you get what you need to improve your health and quality of life.

YBR Hip Opening Workshop

Join us at the studio this Saturday, March 12th at 11am for a 90-minute in-depth look at the hip joints with Kim Fitzgerald.

From Kim:

This class offers a very deep workout to improve flexibility and range of motion in your hips.  This class reaches deep into your hip joints, accessing tight and worn out areas you might not be aware of, while also freeing your hips of restriction. The hips are one of the most used and troubling joints in the body, bringing tightness and stiffness with age. It doesn’t have to be that way- integrating this routine into your life will help to prevent the breakdown of the hip joint and keep your hips healthy for years to come.  Keep this routine in your library of self-care tools for those unexpected moments of stiffness.

Log on to Kim’s body rolling website, click schedule, find the class tab and then sign up for the Saturday Workshop at Pacific Strength!

KimHips