Monterey Sports Center Has a New Website

We have a new web page. Check out this link - http://monterey.org/msc/en-us/home.aspx  - for our new webpage and give us your feedback. Our goal is to make our site navigation helpful, interesting and informative. Let us know what you think and be sure and create a new bookmark to keep up with our updates, new programs and new services.

Lifeguard Training - Skills for Life

Many local teenagers started their careers by taking an American Red Cross Lifeguard Training Class at the Monterey Sports Center. Our current Aquatic Coordinator Tony Graffagnino started in one of these classes nearly 20 years ago and many other of our lifeguards have gone on to careers in Aquatics and Fitness.

Many local teenagers are looking for fun summer jobs where they can earn some extra spending money or save for college. For local residents, participating in an American Red Cross Lifeguard Training class at the Monterey Sports Center offers the chance for summer employment and tremendous additional benefits. 

What do teenagers gain from taking a lifeguarding class? Consider the following:

1. Leadership Skills
2. Sense of Responsibility
3. Resume Attributes
4. Work History
5. Fun and Cool Job
6. Well Paying Job
7. CPR Certification
8. American Red Cross Certification

Additionally, teenagers get and stay fit and healthy by working as a lifeguard. Besides earning a paycheck, lifeguarding provides a meaningful purpose - saving lives. Lifeguards work in a safe, fun, family-friendly environment. They get the chance to socially interact with other responsible, like-minded teenagers. The skills learned in lifeguarding will help you the rest of your life.

Many of our lifeguards continue to work part-time throughout the school year. It's a great job with great pay for your first job. The ability to earn CPR training and American Red Cross certification alone are worth the life changing experience.

As you move on from high school to college, lifeguarding and working as a swim instructor are skills that pay well while going to college. As one advances to pursuing a career, the addition of these skills on your resume are very valuable and help individuals move into full-time, well-paid careers working in fitness, with children or seniors, or as managers of aquatic and/or recreation facilities.

The next American Red Cross Lifeguard Training class for individuals 15 and older will take place on Saturdays and Sundays, 8:30 am - 12:00 pm and 12:30 pm - 5:00 pm on October 19, 20, 26 and 27 at the Monterey Sports Center. Fees for the class are $158 and Monterey Residents get a discounted rate of $150. Attendance at all four classes is mandatory to pass the class. Completion of the class includes First Aid and CPR for the Professional Rescuer, AED, and Lifeguard Training certificates.

You will be required to purchase your own personal pocket mask and books from the American Red Cross prior to the start of class. The textbook is available from the American Red Cross for purchase or download for free online at http://www.instructorscorner.org. 

You can register for this course at the Monterey Sports Center. For further information, contact Aquatic Coordinator Tony Graffagnino at 646-3491.

Update on Energy Drinks - Are You Consuming These?

So what's the big deal?

Caffeine stimulates the central nervous system, alleviating fatigue, increasing wakefulness, and improving concentration and focus. Sounds good so far.

However, many of us consume too much caffeine. For most healthy adults, moderate doses of caffeine - 200-300 milligrams or about two to four cups of brewed coffee spread throughout the day, is fine. As you can see with the above graphic and at the following link, consuming just a couple of these high-caffeine drinks a day can put you well above the recommended daily consumption levels:
Crazy Caffeine in Energy Drinks

How do you know if you are consuming too much?

Experience any of these:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Stomach upset
• Fast heartbeat
• Muscle tremors

These are all telltale signs you may be overdoing it. For many of us, even one cup of coffee a day can trigger symptoms. 

Most adults need seven to eight hours of sleep each night. But caffeine can interfere with our sleep patterns. Chronic loss of sleep is associated with obesity, increased risk of heart attack and stroke, shorter lifespan and a myriad of other health disorders. Sleep loss is cumulative, and even small nightly decreases can add up and disturb your daytime alertness and performance. Using caffeine to mask sleep deprivation can create an unwelcome cycle. Let's say you need a jolt of caffeine because you are tired at work. This may cause you to then lose sleep that night, shortening the length of time you sleep and creating a need for more caffeine the following day. 

Did you know that some antibiotics such as Cipro and Noroxin can interfere with the breakdown of caffeine, causing the effects to be amplified and remain longer in your system?

Did you know that a common bronchodilator, Theophylline, used to open up bronchial airways taken with caffeinated foods and beverages may increase the concentration of theophylline in your blood leading to nausea, vomiting and heart palpitations?

Did you know that echinacea, an herbal supplement that is often included in energy drinks and is used to prevent colds and other infections can increase the concentration of caffeine in your blood and amplify negative effects?

Convinced you may want to cut down on the caffeine? An abrupt decrease in caffeine may cause short-term withdrawal symptoms such as headaches, fatigue, irritability, and nervousness. Fortunately, these effects go away after a few days. Pay attention to labels with food as many foods contain caffeine, particularly weight loss shakes and bars. Also, check the bottles of over-the-counter pain relievers as many of them also contain caffeine.

And for the athletes, remember that caffeine is listed as a controlled substance by the NCAA and the International Olympic Committee. Too much caffeine in the urine can get you a ban. The NCAA maximum acceptable level is 15 mcg/mL. Although a small amount of caffeine might help boost your performance, be wary about consuming large quantities right before competition.

Don't Supersize That Drink!

Thinking about quenching your thirst? We recommend good old fashioned water - not those supersized drinks that are all the rage right now and not those energy drinks that can really mess up your system over time.

Check out this clip from Huffington Post on what you're really chugging down when you reach for that supersized drink:

October is National Physical Therapy Month

One of the best programs we offer at the Monterey Sports Center is our Physical Therapy Program. We have two wonderful Physical Therapists, Gretta Lijbers-Williams and Katrina Uota. Gretta and Katrina have worked at the Sports Center since 2001 and have established a reputation as caring, skilled and fantastic therapists. Both Gretta and Katrina are excellent aquatic therapists and have assisted elite athletes back to full performance following injury along with children challenged by disabilities and older adults recovering from joint and musculoskeletal injuries.

Gail Devine is our support person for Physical Therapy, setting up appointments, checking insurance eligibility, coordinating referrals from physicians and assisting our patients when they get started. We are preferred providers for Anthem Blue Cross, Blue Shield, Tricare, Medicare and most other insurance companies. Our Physical Therapy office number is 831-646-5627.

So why Physical Therapy? Therapists can help you improve your quality of life. They can assist you in recovering from neck, shoulder, back or knee pain. They can help you move freely again without pain and discomfort and feeling renewed and ready to move on. They can help prevent injuries and tell you what exercises you should do to increase your overall strength and flexibility safely and effectively.

Did you know that 70% of all runners experience an injury every year? Most of these injuries can be prevented by understanding your body and training properly to strengthen weak muscle groups and stretch tight areas that can lead to injury.

A study of 1,435 NCAA Division 1 female soccer players demonstrated that those who participated in a Physical Therapy program had an overall ACL injury rate 41 percent lower than those who did only a regular warm-up prior to practice. Female athletes who play sports like soccer, basketball, and softball are six times more likely to injure or tear and ACL than men. Again, much of this is preventable through proper training guided by a knowledgeable Physical Therapist.

Because Physical Therapists receive specialized education in a variety of sciences - physics, human anatomy, kinesiology (human movement), to name a few - they understand how the body works and how to get you moving again. They know how to manage all four of the body's major systems - musculoskeletal, neuromuscular, cardiovascular/pulmonary, and integumentary (skin) - to restore and maximize mobility.

Whether you are living with diabetes or recovering from a stroke, a fall, or a sports injury, our Physical Therapists will work closely with you to evaluate your condition and develop an effective, personalized plan of care. 

Yoga Low Back Relief Specialty Class Offered Sunday, September 29th

Low Back Relief Specialty Class is offered by Stacey Johnson this Sunday, September 29th at the Sports Center. This 75-minute yoga class is designed to increase comfort and mobility in the lower back. Class includes a combination of core strength exercises, lengthening stretches, and gentle twists. What a fantastic way to try out Yoga! All levels are welcome. You can register for this class online using Activity Number 42042-A - click here for online registration at the Sports Center: http://www.monterey.org/en-us/departments/montereysportscenter.aspx. Class is only $12 with early registration or $15 at the Sports Center on the day of the class. Stacey is also offering a Posture Clinic from 12:30 - 1:30 pm this Sunday, but that class has filled. Stacey usually offers one or more clinics every month so we'll post when the next clinic is scheduled.

Over 120 Classes on Current MSC Group Exercise Schedule

The Sports Center features indoor cycling classes as early as 5:45 am through 7:15 pm and usually has two offered most days of the week. The latest trend is combing spinning with strength training for a total body workout in about one hour of work - helpful for working folks with busy schedules.

The Monterey Sports Center features an incredible group exercise schedule with more than 120 classes offered every week. Group Exercise Coordinator Lauri Ataide has developed an extensive schedule with classes that challenge elite athletes for a high-intensity athletic workout to restorative classes that provide gentle stretching, balance and strength training for seniors, individuals recovering from injury and/or women in the later stages of pregnancy.

Lauri has also managed to assemble an outstanding group of instructors featuring some of the best instructors on the Monterey Peninsula in a variety of formats from Yoga to Pilates to Aqua Aerobics to Athletic Training to Kettlebell and more. The strength of the program has much to do with long-term loyalty of many of our top instructors and this starts with Lauri who has been the coordinator of the program for over 17 years and has been with the Sports Center for almost 20 years.

Another strong point of the schedule is that Lauri is always looking for new formats and new classes that provide excitement and motivation for the many participants that follow our program and look forward to the new class schedules. Our latest schedule was released on September 9th and features several new classes and new class times including:

Cycle Express - HIIT w/Teresa on Mondays from 6-6:30 am

Sculpt Express w/Teresa on Mondays from 6:30-7:00 am

U-Jam w/Mae on Mondays from 6:45-7:45 pm

Functional Fusion w/Lauri on Wednesdays from 4:30-5:15 pm

Pilates Mat w/Lisa on Thursdays from 6:45-7:45 pm

Cycle Express w/Rachel on Fridays from 6:00-6:45 am

U-Jam w/Mae on Saturdays from 11:00-12:00

Athletic Training w/Terri on Sundays from 8:45-9:45 am

For the full schedule, check here: http://www.monterey.org/Portals/1/sportscenter/pdfs/GroupExerciseSchedule.pdf

MSC has several outstanding Yoga instructors including Stacey Johnson pictured above. Stacey teaches Yoga Flow & Yoga Flow II, Yoga Sculpt, Restorative Yoga, Power Yoga, Yin Yoga, Happy Hour Yoga, Power Core and more. MSC also has Aqua Yoga and more traditional Yoga classes offered seven days a week. Check out our current schedule here:  http://www.monterey.org/Portals/1/sportscenter/pdfs/GroupExerciseSchedule.pdf

Yoga at MSC

by Group Exercise Coordinator Lauri Ataide

We offer a wide variety of yoga classes at the sports center so whether you’re a beginner or advanced, we have a class that will fit your needs.  “Yoga” is a traditional hatha yoga class…poses vary from standing to seated and suitable for all levels.  “Restorative Yoga” and “Yin Yoga” are very gentle classes designed to help prevent and heal injuries and body imbalances.  Poses are practiced seated and/or lying down and suitable for all levels. 

“Power Yoga” is a vigorous, strength based yoga practice and many of the poses performed require you to hold your body weight.  A majority of the poses are practiced standing or holding body weight in plank and held for a longer duration of time.  The poses are not complex but require more strength so suitable for all levels who want a strength component to their yoga practice.  

“Yoga Flow” or vinyasa style, flows one pose into the next, combining standing poses with a vinyasa in between poses.  The vinyasa is consists of plank/hover/up dog/down dog.  Poses are not held long and require strength and flexibility because you are moving quickly from one to the next.  Previous yoga experience is recommended and note that “Yoga Flow” is strength based.  

“Happy Hour Yoga” is a gentler version of “Yoga Flow” and suitable for all levels.  Finally, “Functional Fusion” fuses yoga and Pilates…combining standing poses, balance poses, and strength based poses like plank and down dog with Pilates-based core exercises.  Suitable for all levels and designed for fitness enthusiasts new to yoga and Pilates.  

New Equipment En Route to Sports Center

The Monterey Sports Center recently concluded a competitive bid process that saw Lifefitness, Precor, Cybex, Octane, Nautilus, Technogym, Stairmaster, FreeMotion Fitness, SciFit, NuStep and several other companies bid proposals to replace several pieces of equipment in our Cardio Fitness Center and Strength Training Center. We are pleased to announce that Stairmaster, NuStep and Freemotion Fitness were awarded the bids based on the quality of their proposal and on the price. The competitive bid process, required by our purchasing guidelines, allows us to procure the best quality equipment at the best price for our guests, allowing us to keep our fees reasonable while still offering state-of-the-art equipment that meets the many interests and needs of our diverse clientele.

Stairmaster will be sending three brand new Stairmaster Stepmills to replace three of our older units. The Stairmaster Stepmill is a very popular unit among our guests and the new features of the updated design are sure to please.

NuStep has been making quality recumbent upper and lower body steppers that have been a huge hit with our guests and are an ideal machine for individuals recovering from injury, with physical challenges and for seniors that enjoy the comfort and safety of the units while still being able to get a quality workout. We've had one in the Sports Center this past year and the demand for additional units is now being met with three additional units due to arrive next week, replacing three of the older CyclePlus units currently in our Cardio Fitness Center.

Freemotion Fitness was awarded the bid to replace four older treadmills, six recumbent cycles, two elliptical cross-trainers and four strength training units. The Freemotion Fitness treadmills have an appealing design and are loaded with great training features including iFit, an application that you can purchase and download that offers powerful training support including video training guides with fitness expert Gillian Michaels and loads of cool features that will help you enjoy your workouts:

The Freemotion Ellipticals also feature the iFit technology as do the recumbent cycles.

Freemotion Fitness was also awarded the bid for four strength training units including a plate-loaded leg press, and three selectorized units including the leg press, the abdominal crunch and the low-back extension machines.

With some of the cost-savings realized through the competitive bid process, we were also fortunate enough to purchase two of the hottest pieces of equipment on the market, the Freemotion Fitness Incline Trainer. With the ability to provide a 30% incline and a 3% decline, a wide surface area to run on and a display loaded with super cool features, the Incline Trainer is a fantastic unit that offers fitness enthusiasts and elite athletes alike a unique opportunity to add superior elements to their training. Check out this YouTube video clip on some of the advantages of this treadmill:

For more on this trainer and the cool features of the iFit live program:

Belgian Blue bulls look like they are made of muscle because they have a mutation in the gene that codes for the protein myostatin. In humans, as in other types of cattle, myostatin normally limits the number of muscle fibers that form before birth and then limits the growth of those fibers later on.

Excellent piece on NPR this morning about a new drug used to help treat muscle disorders. The drug has incredible potential to benefit individuals with muscle disorders and those recovering from injury, but fear is great that it will become the next big thing for athletes looking to boost performance:

http://www.npr.org/blogs/health/2013/08/12/210487410/new-muscle-drugs-could-be-the-next-big-thing-in-sports-doping?utm_medium=Email&utm_source=DailyDigest&utm_campaign=20130812

Living the Active Life

How do you stay active? For many of us as we age, we scale back our activities from the adventurous and challenging competitive endeavors of our youth to more gentle activities like walking, golfing, working out at the gym or taking a nice bike ride through the countryside. Not Billy Thompson. At 71 years of age, this avid basketball fan makes time most days of the week to jump in with the young guys and play full-court or half-court basketball. He can still nail the outside jump shot and loves keeping up with his younger buddies in a good, strenuous game of hoops. Billy plays in basketball leagues in Salinas, but has been making time every Tuesday and Thursday to drive from Salinas to play with his friends in Monterey. He's been doing this since 1996. "I love this place," said Billy the other day while warming up from some friendly competition. "I wish we had something like this in Salinas, but I'm so glad we have this in Monterey." With it's three basketball courts and full suspension wood floor, the gymnasium at the Sports Center is one of the greatest recreation treasures of the area. With kids leagues in basketball, volleyball, indoor soccer, wrestling, floor hockey and more and very active adult leagues in both coed and women's volleyball and well-attending drop-in basketball games throughout the day and most weekends, the gym has been a welcome venue for locals throughout the peninsula. At any given time, you might see several adults engaged in high-level badminton games on court three, while several adults are playing table tennis on court one and a great game of full court basketball is going on court two.When you have the chance, drop by at noon for a fun game of hoops with Billy or anytime to get your old athletic inspiration a good dose of active realization.

Let's Be Real About Weight Loss

Great blog by Huffington Post contributor Andrew Dixon: "Seduced by the Illusion: The Truth About Transformation Photos" cautioning against accepting the slick, snake-oil claims so predominant in anecdotal marketing about quick weight loss programs and strategies. The above photos were taken by Dixon in a single day, illustrating how much can be affected by your pose, your lighting and other tricks to give the illusion of magical transformation. As Dixon cautions, live a healthy lifestyle and be happy with yourself. Good words to live by.

For the rest of the blog, see here: http://www.huffingtonpost.com/andrew-dixon/weight-loss-secrets_b_3643898.html

Don't Skip Breakfast

Start your day with a healthy breakfast - you'll be more productive, happier and live a lot longer.

Do you skip breakfast? You might want to consider new research linking missed morning meals with increased risk of heart attacks.

New research published by Eric Rimm, Associate Professor of Epidemiology & Nutrition at Harvard School of Public Health in the journal Circulation, finds that men who routinely skipped breakfast had a 27 percent higher risk of having a heart attack or dying from coronary heart disease compared to men who ate breakfast.

Worse yet, those who tended to eat late at night were 55% more likely to die than those who did not.

In an interview posted on NPR by Allison Aubrey, (http://www.npr.org/blogs/thesalt/2013/07/23/204567839/SKIPPING-BREAKFAST-IS-RISKY Rimm pointed out that by simply changing what time of day you eat, you can have a huge positive effect on your risk of heart attack and a host of other metabolic issues: “It’s such a simple lifestyle change that people can make. This is a cheap one and should be a part of any primary care provider’s message to a patient.”

“Don’t skip breakfast,” concludes study co-author Leah Cahill, a research fellow at the Harvard School of Public Health.

The long-term, 16-year study included nearly 27,000 men.

Previous studies dating back to a ground-breaking Alameda County study back in the 1960 have linked missing breakfast to excess weight, dyslipidemia, hypertension, insulin resistance, and diabetes.

Huffington Post has a “Quick Trick – Snack Stack” plan that is gluten free, healthy, nutritious and takes care of busy people who skip breakfast because they are out of time – check it out: http://www.huffingtonpost.com/2013/06/09/gluten-free-breakfast-grain-free_n_3392053.html

Monterey Sports Center on the Fourth of July Weekend

Monterey's Fourth of July Parade - July 4, 2013

Seaside's Parade of Champions with Olympian Nick Cunningham - July 7, 2013

Having a bit of fun with Skipper, Sparkle, Cheerleading Camp Director Rebecca Armbruster and some of the Monterey Sports Center cheerleaders.

Making Fitness Work for You

What makes fitness work for you? Do you like something invigorating like Yoga or Pilates? Do you like to dance and move with Zumba or Cardio Dance Party? Are you a fan of combining your workout with strength and cardio together? Does social media keep you going while you’re running on a treadmill or using a cross-trainer? Are you into a comprehensive weight room that is both fully furnished and easy to use, but has advanced enough equipment to really challenge you? Is swimming, triathlon training, water aerobics or anything having to do with a pool exciting?

Whatever motivates you to work out is the best fitness plan for you. And where can you find a huge number of class options, a large pool facility with therapeutic and athletic classes and program, a multiple room cardio, strength and flexibility training center with outstanding, new and challenging equipment, a three-court gymnasium with basketball, volleyball, badminton and table tennis available all day long and so many fitness options to choose from? Right here in Monterey – the Monterey Sports Center – built by the community to benefit the community.

Group exercise classes start as early as 5:45 in the morning and go all the way to 9:00 pm at night with more than 120 classes offered every week. Whether your into High Intensity Training, Kettlbell Workouts, Outdoor Bootcamps, Power Yoga, Restorative Yoga, RIPPED, Zumba, Pilates or any other trending fitness class – we have it. We are currently adding new equipment to enhance  the fitness experience in our cardio fitness and strength training centers. From internet and social media access to the latest trends in athletic training, the Sports Center has the equipment and the professional staff to make sure you are always motivated to work out.

Stop by, take a tour and sign up today at the most complete fitness facility on the Monterey Peninsula.

124 Fitness Classes Every Week - Working out Can Be Fun

               

Congratulations to Giovanna Kolofer!

We love it when our local athletes shine and their hard work pays off with success and opportunities that are created by their own initiative and effort. Such is the case with local softball star Giovanna Kolofer. Giovanna recently graduated from Notre Dame High School where she excelled as a starting third baseman all four years. A three-time all league TCAL, Monterey Herald and Salinas Californian member, Giovanna led the county in stolen bases for two years, led as the Team Captain for three years and hit over .520 last year. Giovanna also contributed to her schools cross country team, finishing in the top 20 in the county.

Giovanna is heading to University of Delaware in the fall on a full athletic scholarship - the culmination of years of hard work and sacrifice.

Giovanna has been a regular at the Sports Center for years, challenging herself in cardiovascular, strength, flexibility and core conditioning workouts and working with her father and brother as they all created a disciplined, family approach to their athletic careers. Father Eddie was a standout quarter-miler in College, running 46 seconds and brother Scott is one of the top junior triathletes in the world, training and competing with the triathlon program at Cal Poly San Luis Obispo.

Here's an interview Gianna did with Monterey Herald sports writer John Devine back in 2011:

http://www.youtube.com/watch?v=8cmRiiuxsGI

All of us wish Giovanna and her family continued future success and good luck playing for the Blue Hens!

We're Having a Party!

The Sports Center hosts over 1 million visitors every year - the warmest, safest, cleanest, friendliest place in Monterey.

The Sports Center is turning twenty-one! That's right, this Saturday the Sports Center is celebrating our twenty-first anniversary. The Swim Gym has come a long way since the community envisioned a recreation facility that would serve the fitness and health needs of families, youth, seniors and all members of our multi-dimensional community. Come celebrate with us this Saturday, June 1st. We'll have refreshments, drawings to win Sports Center merchandise, personal training packages, memberships and more. We'll be hosting the party from 11:00 am through 2:00 pm, so drop by and join in the fun. The Sports Center is the pride of Monterey - a treasure for the community, by the community. From all of the staff here at the Sports Center, we hope you drop by so we can let you know how much we appreciate all the years of support you have given us.

Do You Kettlebell?

Group Exercise Coordinator Lauri Ataide takes the group through a challenging workout using kettlebells.

Have you tried Kettlebell yet? Kettlebell classes are challenging and when taught by a qualified, experienced instructor can help your body in a lot of ways. Great for toning muscles, building strong bones and combining cardiovascular activity with strengthening work in a single workout, kettlebell classes also strengthen your core abdominal and back musculature, keeping you functionally strong for all the activities you need to do in your busy day. The Sports Center schedule features both Kettlebell Sculpt and Kettlebell Workout Classes. The Monterey Sports Center staff emphasizes technique and proper form in their classes. Kettlebell Workout with Susan is offered Mondays at 7:30 p.m., Tuesday's Kettlebell Sculpt with Tricia at 12:15 p.m., and Kettlebell Workout with Susan at 4:30 p.m., Wednesday's Kettlebell Workout with Lauri at 12:15 and Kettlebell Sculpt with Tracey at 6:15 p.m., Thursday's Kettlebell Workout with Lauri at 9:15 a.m., and Kettlebell Workout with Marcia at 5:30 p.m., Saturday's Kettlebell Workout with Tricia at 7:30 p.m., and Sunday's Kettlebell Workout with Tracey at 8:45 a.m.

Group Exercise Schedule Offers 122 Classes Every Week

The Monterey Sports Center has a class for just about anyone at just about any time. Our Group Exercise Coordinator Laurie Ataide has developed an amazing schedule and features a select group of outstanding instructors. Laurie has been with the Sports Center for twenty years and during that time she has built a schedule that balances between therapeutic and stretching classes that benefit senior and individuals with limited physical abilities to athletic and high intensity classes that attract the Peninsula's gifted athletes.

Starting at 5:45 in the morning, one can get a great early morning workout in our Studio II with Cycle Express on Monday, Cycling on Tuesday and Cycling on Friday. You can follow that up with a stretching session using foam rollers at 6:30 on Monday, or try the Total Body Conditioning at 6:00 on Tuesday, the Cycle Sculpt class at 6:00 on Wednesday or the Cross-Fit style Athletic Training class at 6:00 on Thursday.

Things slow down a bit at 7 am with Yoga on Mondays, Wednesdays and Fridays and a very creative Aqua Yoga class in our pool on Thursdays. Classes continue throughout the day, mixing challenging classes like VO2 Max, Functional Fusion, HIIT, RIPPED, Kettlebell, BOSU, Functional Strength, Hi/Low Recharge, and Power Core with relaxing classes like Aqua Splash, Nia Technique, Healthy Start, Pilates Contrology, Bone Builder, H20Workout and multiple Yoga classes.

The Sports Center schedule also features creative, new classes like Boxing Workout, HIIT for H20 Sports, HIIT Outside (think bootcamp), Sports Stretch and Ai Chi. Like to dance? Try Zumba, Hot Fusion, Zumba Blast, Cardio Dance Party or Aqua Zumba. Training for your first Triathlon - try Endurance Swimming.

For a complete list of all of our classes, check here: http://www.monterey.org/Portals/1/sportscenter/pdfs/GroupExerciseJune1.pdf

Senior Fitness can be Fun! Announcing our new Bone Builder Classes taught by Terri Bilbro, RN. Terri is a well-know fitness trainer and instructor on the Monterey Peninsula and will be offering the popular Bone Builder classes at the Sports Center on Mondays and Wednesdays from 1:30 to 2:15 pm beginning June 3rd. Bone Builder classes incorporate postural, strength, balance, flexibility, and weight-bearing exercises important for building stronger bones and reducing fracture risk.

Inactive adults decrease muscle mass by 3 to 8 percent per decade after the age of 30 and as much as 10% per decade after age 50 or as much as 1 pound of muscle loss every year (Flack 2011; Marcell 2003). Reduced muscle mass is largely responsible for reducing resting metabolism and is typically accompanied by increase fat accumulation. A 2012 research review in the American College of Sports Medicine by Dr. Wayne Westcott, Ph.D., CSCS, FACSM found that resistance exercise is effective for:

• reversing muscle loss
• recharging resting metabolism
• reducing body fat
• facilitating physical function
• resisting diabetes
• improving cardiovascular health
• increasing bone mineral density
• enhancing mental health
• reversing specific aging factors

Resistance exercise has been shown to reverse muscle loss in adults of all ages, with about 1 pound per month increase in lean weight during the first several months of strength training (Westcott 2008: 2009).

Based on research conducted by Dr. Westcott and Dr. Caroline Apovian of Boston University School of Medicine (http://www.pjstar.com/features/health/x1282423680/Wayne-L-Westcott-A-new-approach-to-losing-fat-keeping-muscle), the combination of resistance training with a protein/carbohydrate supplement post-workout significantly increases lean weight and increases bone mineral density. Based on their research, consuming supplemental protein, or protein/carbohydrate, immediately after resistance exercise sessions may provide dual benefits of enhanced muscle hypertrophy and increase resting energy expenditure. 

Bone Builder classes provide an effective strategy for:

• Rebuilding muscle
• Recharging metabolism
• Reducing fat in previously inactive adults and older adults

The Monterey Sports Center Sports Cafe and Pro Shop has available nutritious foods prepared daily by Brun's Deli in Carmel and features protein/carbohydrate supplements including both whey (milk) based and soy based products. Westcott recommends a balanced protein/carbohydrate supplement of 24-30 grams of protein and 36-45 grams of carbohydrate for individuals averaging 155 pounds (Westcott 2008, 2011) immediately after your resistance training session. 

So, sign up your folks or yourself to come work with Terri on Monday and Wednesday afternoons, grab a refreshing drink or snack after class and see how strong you will get following an evidenced-based program that really works. If that time does not work for you, check out one of our more than 100 classes offered every week and choose the two or three times a week schedule (http://www.monterey.org/Portals/1/sportscenter/pdfs/GroupExerciseJune1.pdf) that will help you get stronger, leaner and healthier.

We'll see you at the gym!

Here's an amazing story about one of our guests. Thomas Llamas in one of our long-time members and always has a smile for everyone around the gym. Last Halloween, Thomas dressed up as the Incredible Hulk in all his green-skinned glory and was quite an impressive sight.

Recently, Thomas headed up to the Bay Area along with buddy Leonard Levenson to compete in the California Senior games. Thomas, an elite discus thrower in college and high school, showed that he still has game, placing third in the 50-54 age class in his favorite event.

You can tell by looking at his picture that Thomas keeps himself in great shape, but you might not know that he does this while maintaining a happy marriage with six children and two grandchildren. At 53, Thomas is a great role model for all of us baby boomers.

The staff at the Monterey Sports Center are happy to call Thomas friends. Whether he's hitting the weight room, relaxing in the sauna, paddling a ping-pong ball with another member or trying his hand at juggling with Leonard, Thomas has a quick smile and positive word for everyone that meets him.

Congratulations on your return to the discus ring Thomas!

Congratulations to Bumpin Uglies! The Tuesday Night Coed Volleyball Champions!

Co-Ed Volleyball League Champions

Congratulations to the Sports Center Monday Night Coed Volleyball League Champions, Dirk Diggers!

Monterey Sports Center Staff Celebrates 20+ Years of Service

Monterey Sports Center Celebrates 20+ Years of Service

Tonight the staff of the Monterey Sports Center will provide the Parks and Recreation Commission a video presentation on the impact of the programs and services that the Monterey Sports Center provides for the Monterey community. From drop-in use to memberships, group and private swim lessons, pre-team swim training to adult conditioning and triathlon training, Sports and Cheerleading Camps, Teen Work Experience Programs, Fitness Evaluations and Personal Training, Pilates and Yoga one-on-one sessions, 100+ Group Exercise Class every week, Volleyball, Basketball, Wrestling, Floor Hockey, Indoor Soccer, Martial Arts and other youth sports programs, Drop-in Badminton and Table Tennis, Physical Therapy and Aquatic Physical Therapy, Float Night and Special Private Parties - the Monterey Sports Center hosts nearly 3,000 visitors every day for fitness and recreation activities. Over 1,000,000 visitors a year come by the Sports Center to participate in one of the greatest relationships between a City-owned recreation facility and the community it serves. The Sports Center Staff is proud to be employed in serving the residents of the Monterey area. All of us look forward to providing you with great fitness experiences.

Olympic Bobsled Driver Nick Cunningham stopped by the Sports Center for a workout and a chat this week. Nick's preparing for the upcoming Winter Olympic Games in Sofia, Russia. At 28, Nick's a veteran, having placed 12th in the two-man bobsled and 13th in the four-man bobsled in the last Winter Olympics. Nick grew up in Monterey, attended Monterey High School, Monterey Peninsula College and graduated from Boise State University in 2008 with a degree in Communications. A multiple sport star at all levels, Nick took up the sport of Bobsledding relatively late, but has put his exceptional strength and speed to good use in quickly moving up to the international level of the sport. Nick's mother Wendy Cunningham worked at the Sports Center when we first opened back in 1992 and Nick participated in many of our sports leagues and summer camps growing up. Nick always makes a point to stop by and say hello to the Sports Center crowd and spends a lot of his time visiting local schools and charitable organizations, encouraging youth to stay active and participate in sports and recreation. We applaud you Nick and the great role model you are for our community!

Mason Vierra - From Local Youth Sports to Elite Champion

Mason Vierra chillin in the MSC Weight Room

Mason Vierra has grown up in the Monterey Sports Center. Just a few blocks from his home, Mason and his twin brother Ben have been using the Sports Center as a place to hang out, work out and grow out since young children. Recently Mason just defended his Central Coast Section Tennis Championship and has dominated local tennis with his brother on the doubles circuit. Mason plans on taking his tennis talents to Vanderbilt University next fall. When asked what he likes most about the Sports Center, Mason quickly replied "it has everything, including friendly people!" The staff at the Sports Center will remember the Vierra boys, including older brother Colin - now studying at MIT - for their significant contributions to the local community and their long-time support of the Monterey Sports Center. Congratulations to Dr. Mark Vierra and Dr. Kathryn Swanson for raising such a wonderful family! We wish you all the best at Vanderbilt Mason.

Leonard Levenson is an outstanding example of what the Monterey Sports Center does for the community. When the Sports Center was created and opened on June 1st, 1992, Leonard was one of the very first residents to sign up for a membership and he has maintained his commitment every year since. Now 71, Leonard, a retired psychologist, can be seen working out at the Sports Center nearly every day. Leonard's eclectic workout includes everything from cardiovascular and strength training, to flexibility work and most noticeably, juggling - as in handling upwards of six juggling balls simultaneously! Leonard will be competing in the Northern California Senior Games on May 18th, participating in a variety of events including pullups, weighted pullups, standing long jump, farmer's walk and hand grip strength, demonstrating strength, power and muscular endurance.

Leonard supports the Sports Center in many ways, including financial support over and above his annual membership dues. We asked Leonard what the Sports Center means to him and he replied "The Sports Center plays a major role in helping the people of the Monterey Peninsula stay healthy and it enhances the overall wellness of people in the area. I love everything it has to offer, being a well-run, comprehensive facility. It is family-oriented and the staff creates a positive environment."

Thank you Leonard for all that you do to support us and we wish you luck in your athletic endeavors!

Focus on Glutes

From our Friends at Lifefitness - Fit Tips:

Focus on Glutes

Most people wouldn’t mind a firm booty, but the more we sit, the softer our seat gets. To get a gravity-defying butt that’s strong and toned, commit to adding exercises that focus on your backside. To start toning your glutes, try these three exercises from Life Fitness:

Squat it out. Squats are often touted as the best workout for your butt (and thighs), and for good reason. Perform squats using your body weight, a pair of dumbbells or a kettlebell. Stand with your feet a little wider than shoulder-width apart, bend both knees and act like you are sitting back in a chair, until your thighs are parallel to the ground. Keep your chest up, head lifted and abs engaged. Squeezing your glutes, drive through the heels as you return to standing. Try a few variations like narrow squats, single leg squats or jump squats.

Lunge, not lounge. Lunges shape the legs and buns and are part of most sports. Keep your upper body lifted and step forward with one leg in an exaggerated step that is about double an average walking step. Bend both of your knees to 90 degrees if possible until your front thigh is almost parallel to the floor and your back knee is almost touching the floor. Return to the standing position and repeat. Perform an equal number of repetitions with both legs. You can try a few variations like adding weights and doing cross behind lunges or walking lunges.

Do the bridge. Bridges not only firm the glutes, but also work the inner thigh. Start by lying on your back with your legs bent and feet flat on the floor. Place a towel between your knees and squeeze. Rest your arms by the sides of your body with your palms on the floor. Squeeze your legs together and lift your hips up off the floor, engaging your core as well. Lower back down and repeat several times.

Hot Fusion

Hot Hula Fusion Workout - It's awesome! Combines strength, flexibility and balance training with old school dance - check out the featured video from the Hot Fusion Facebook Page:

https://www.facebook.com/photo.php?v=4537431187485&set=vb.111926958912952&type=2&theater

We're offering a free Hot Fusion Workout Class on Saturday (5/11) from 12:30 to 1:30 pm in Studio 1 with instructor Mae Ruiz-Ignacio. Come down and check it out!

Outstanding Yoga Clinics are scheduled for Saturday, May 18th with Stacey Johnson at the Monterey Sports Center. Stacy is offering a Posture Clinic where she helps you to "discover and practice the fundamentals of standing up straight with confidence!" The Posture Clinic is scheduled to run from 12:15 to 1:15 pm and is offered for only $15 with a maximum class of 15 students. Stacey is also offering a Back Extensions and Chest Openers Yoga Workshop from 1:30 to 3:30 pm the same day. This class has an early sign-up fee of $30 and a day-of registration of $40 and is limited to just 20 students. Stacey's classes always fill up, so sign up online (Posture: Activity Number 52041-E/Back: Activity Number 52040-B) or at our front desk.

Monterey Residents Enjoy the Experience of the Sports Center

The citizens of Monterey love the Monterey Sports Center. In a recent survey conducted by the National Citizen's Survey, the residents of Monterey identified our recreation facilities and specifically the Monterey Sports Center as a key driver for quality of life and citizen satisfaction. Our staff works hard to be creative, innovative and customer-service driven to ensure your experience with our programs, classes and services is outstanding. We're always looking for ways to improve and we are driven by your support to continue to create quality fitness and recreation opportunities for you. Thank you Monterey!

To see all of the survey results, check here: http://www.monterey.org/en-us/departments/citymanagersoffice/communitysurvey.aspx

Very inspiring story on NPR this morning:

http://www.npr.org/blogs/health/2013/05/01/180110959/mother-and-daughter-injured-in-boston-bombing-face-new-future?ft=3&f=1001&sc=nl&cc=nh-20130501

Check out our May Promotion: Sign up for a New General Membership (3-, 6-, or 12-month) or renew an existing one during the month of May and we'll add an extra month for free. If you've been putting off committing to a great summer of getting your body in tip-top shape, now is the time to go for it. Check with our front desk for details.

Welcome to the Monterey Sports Center Blog

Welcome to our first post on our new Monterey Sports Center Blog. Our hope is we can provide you with interesting and useful information about health, fitness, nutrition, sports leagues, recreation, Physical Therapy, personal training and more. We provide a lot of programs and services here at the Monterey Sports Center and we've been meeting the needs of local residents since June, 1992. We always love to hear from our guests about what we are doing right and what we need to do to make your experience here a good one. Join the conversation! Engage our staff with questions, shoot us an email at montereysportsctr@gmail.com, check out our website at www.monterey.org/sportscenter, find us on facebook at Monterey Sports Center, follow up on twitter @MSCmonterey or @MSCenterTweets, check out our content on Instragram (montereysportscenter*), Pinterest (Monterey SportsCenter) and YouTube (Monterey Sports Center). We have a profile on LinkedIn (Monterey Sports Center) and check out our reviews on Yelp.

Come down and check out why the Monterey Sports Center is your choice for family-friendly fun, fitness and recreation!