2011 Scripps Ranch High School Field Hockey Camp

 

 

Fitness Quest 10 presents…

2011 Speed and Strength for Scripps Ranch High School
Field Hockey

June 20th-August 11th
Monday-Thursday 9-11 a.m.

Fitness Quest 10 will be offering a sport–specific speed, strength, and conditioning camp specifically for the Scripps Ranch High School field hockey team.  This is separate from the other Fitness Quest programs offered this summer. Athletes can attend up to four two-hour sessions per week.  At least two sessions per week are recommended.

Camp will focus on:

  • Injury Prevention
  • Field Hockey Specific Speed and Agility
  • Conditioning
  • Sport Specific Strength Development

All Scripps Ranch High School freshmen, JV, and Varsity field hockey players are invited to attend!   Please call (858) 271-1171 to register.

  • Price for this 8-week camp will be $365 if registered by June 1st.  Registration after June 1st is $400.  We will accept an absolute maximum of 30 athletes in the entire program. Sign-ups are first come, first serve. No refunds will be administered after initial payment.

  • Incoming freshmen welcome!
  • Pro-rating is available at a weekly basis at $45 per week and must be accounted for at registration. Athletes can make up any other absences by attending our Varsity Speed Academy (SEE BELOW for more info) by August 12.

Information on other Fitness Quest 10 summer camps for ages 8-college is available below.

  • Quest 10 KidsBoys and Girls entering 3rd-8th grade.  Get the kids off the couch this summer! This class is a fun and effective introduction to fitness and athleticism for youngsters. Divided into two developmentally appropriate age groups, youngsters will learn how to improve their coordination, flexibility, strength, and more.  CLICK HERE For More Information.
  • Varsity Speed and Strength AcademyBoys and girls currently enrolled or attending high school. Excelling in High School athletics is all about SPEED.  Fitness Quest 10’s Varsity Speed and Strength Academy is designed to teach high school boys and girls the secrets of creating unmatched speed, strength, and athletic performance!  CLICK HERE For More Information.
  • FQ10 EliteCurrent or college bound men and women.  The commitment and expectations of college sports can be intimidating.  This program is designed to prepare current collegiate or collegiate-bound athletes for the demands of college athletics.  Athletes will learn how to perform the required weight room, speed, and conditioning drills for their school.   Fitness Quest 10’s athletic performance and injury prevention methods and technologies are integrated into this advanced program.  Spend your summer getting and edge on the competition!  CLICK HERE For More Information.

Let’s Win Another One!!!!!!

Call (858) 271-1171 to Register!

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Fitness Quest 10 Liability Form

 

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LIABILITY WAIVER

The undersigned recognizes that the use of Fitness Quest 10’s services involve an inherent risk of physical injury including that caused by the negligence of the undersigned, Todd Durkin, Fitness Quest 10, or contractors and employees of Fitness Quest 10.  The undersigned hereby agrees to assume the risk of injury in its entirety regardless of the cause.  Todd Durkin, Fitness Quest 10, and all contractors and employees of Fitness Quest 10 shall not be liable for injuries or damages to the undersigned, or the property of the undersigned, or by subject to any claim, demand, injury, death, or damages whatever, including, without limitation, those damages resulting from acts of active or passive negligence on the part of Todd Durkin, Fitness Quest 10, and all contractors and employees of Fitness Quest 10 for all such claims, demands, injuries, death, damages, actions, or causes of action.  It is specifically agreed that Todd Durkin, Fitness Quest 10, and all contractors and employees of Fitness Quest 10 shall not be responsible or liable to the undersigned for articles lost or stolen in connection with Todd Durkin, Fitness Quest 10, or contractors and employees of Fitness Quest 10’s service.

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Midsection Madness for MMA

By Doug Balzarini, Personal Trainer, Fitness Quest 10

I love telling my client or athlete that we are going to hit the “core” hard and then walk them over to the pull-up bar for pulls or the trap bar for sets of deadlifts. I cringe every time I hear someone say that it’s time to blast the core and lay on the floor and begin crunching away for 50 reps. The definition of one’s core has gotten lost in translation over the years and we need to better understand what it really is.

I like to refer to the core as – any muscles and structures that support and stabilize the pelvis, spine, and shoulders. I’d have to refer back to my old A&P text books to confirm it but I’m fairly certain this involves more than just our rectus abdominis. Because of this definition; exercises such as squats, deadlifts, tire flips, pushups and pull-ups are all considered excellent “core” movements in my book. Lying down and pulling on the back of your head to facilitate cervical and thoracic flexion is not my idea of healthy “core” work.

Most of the everyday Joe’s and Jane’s of the world are in a seated position 8+ hours a day. Their hip flexors, pecs, and anterior shoulder muscles are tight, and their gluteals are inactive. Their scapulae are stuck in protraction so why would we have them come in to our facility and sit them or lay them down?! We are providing our clients a disservice and, in the long run, doing them more harm than good. I like to refer back to one of my favorite exercise-related questions, “Why?” Why are we performing a particular exercise? You should be able to defend or explain every exercise you do with every client or athlete you train.

Transfer Station

I like to refer to the core as the “transfer station” for the body. I’m sure I heard that term from someone smarter than I am and I apologize for not giving them credit. It is a term that makes a lot of sense to me. Our movements come from the ground up so when we are curling, pushing, or pressing something with our upper body, we generate our strength from the bottom and transfer it up to the moving parts. One great example of this is throwing a punch. We begin to generate that power from the ground all the way up to our fist. There are loads of studies out there to support this; two examples include: 1) Dyson, Smith, Martin, Fenn. (2007). Muscular Recruitment During Punches Delivered At Maximal Force & Speed. XXV ISBS Symposium 2007, Brazil, 591-594. 2) Valentino, B., Esposito, L.C., Fabrozzo, A. (1990). Electromyographic activity of a muscular group in movements specific to boxing. Journal of Sports Medicine and Physical Fitness, 30, 160-2.

To Move Or Not To Move

While we train most muscles to move and accelerate, we should train our core musculature to decelerate, control, and transfer movements. They work to prevent motion and provide the solid foundation needed for safe, effective movement.

Midsection Moves For MMA

Your core/trunk/torso (call it what you want) is especially important for the sport of MMA. Having mobile hips and a strong, stable, and efficient core will lead to better footwork, stronger takedowns and takedown defense, and increased power in all of your striking. Now, I’ve made it no secret that I’m not an advocate of crunching movements; especially with the everyday population. That being said, MMA athletes are a different breed. If we are being sport-specific and training them functionally for their craft, then one could make a case that we should be performing various crunching movements. It’s a great conversation piece for us “exercise nerds” out there and one that I’m still on the fence with. I do have a few of crunch variations that I do with my combat athletes from time to time; however, for this particular article; I am choosing to keep it a “crunch-free” zone.

My Current Top 8
I say “current” because I’m always trying new movements and changing the list up.

1. Seal Walks

This is a great “anti-rotation” movement because our goal is to minimize the rotation of the pelvis as we move. Keep your abdominals braced and be sure to not lock out your elbows as you move. This is also great for the shoulder stabilizers and muscles of the shins and quads. Like I mention in the clip, there are a variety of tools you can use to perform this movement including; Valslides, Sandbells, and plates.

2. Valslide Hip Circles

This is a variation of the popular abdominal knee tuck that we commonly do with the Valslides or TRX. The primary difference is the abduction component of the hips. This is great for opening up the groins and an important movement for combat athletes who want to improve their flexibility for their ground game.

3. Stability Ball “Stir The Pots”

This is a great progression from the traditional plank. By adding an unstable tool, such as the stability ball, we easily increase the intensity. Also, by elevating the feet and by incorporating small movements such as circles and spelling the alphabet, we can really challenge the core muscles on both the front-side and back-side of the body. Be sure to watch the lumbar spine on this exercise as our goal is to maintain a neutral spine throughout.

4. TRX Body-Saw with Knees

From the plank position with your feet in the cradles, initiate the movement from your torso and shoulders by pushing your body back (think heels toward the back wall). As you come forward drive one knee towards the same side elbow. Repeat this “sawing” movement and alternate knee strikes for desired reps.

5. TRX Hi Plank w/Stops & Perturbations

These are two variations I like that both begin in the pushup, or hi plank, position. For the perturbations, have a training partner push your feet in various directions while you try to resist. For the stops, you will perform pendulum swings and your partner will cue you to stop moving at random times. The challenge is to hold that position for a 5 second count before swing again.

6. Sandbag Get-ups

The traditional get up, which I also love, is typically performed with a kettlebell and an extended arm. Two reasons I choose to show the sandbag version are 1) it’s slightly easier to teach and 2) I like having the heavy sandbag laying across the chest to challenge breathing patterns. Begin on your back with the sandbag over one shoulder and the same side knee bent with foot flat. Leading with your chest, roll to the opposite elbow and continue to shift your weight up to the hand. From this position, drive through your hand and opposite heel to extend your hips. You will then sweep you leg underneath your body and come to your knee. Next, you want to line up your body; think of being “tall” and having length through the spine. From this split squat or lunge position, stand up tall and come to your feet. To return to the starting position, simply reverse the steps in a controlled manner.

7. Standing Tornado Ball Figure 8’s

This movement is great for developing rotational power through the thoracic spine. Try to minimize the movement of the hips and really focus on keeping your abdominals braced and your shoulders rotating. Standing in an athletic position, start swinging the ball in front of your body and begin “drawing” an eight with the ball. Maintain this rotational pattern for desired reps or time.

8. Hanging Wipers

This is one of my favorite midsection movements. Like I mentioned in the clip, perform this in a controlled manner and don’t feel you need to go too far from side to side. Your lumbar spine will thank you in the morning. You need a certain amount of core control and grip strength to get into this exercise. Once you are you hanging from the bar, swing your legs up so you are inverted with your ankles, knees, and hips are in a straight line, perpendicular to the ground. From here, let the legs fall from side to side controlling the speed and movement from your obliques, erectors, and abs. Shoot for 20-30 reps.

Please give these a try and let me know what you think. I encourage feedback and would love to try any crunch free abdominal exercises that you have had success with.

About Doug
Doug currently works at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE). A Massachusetts native, he earned his Bachelor’s degree in Exercise Science with a minor in Business Management from Westfield State College. Since moving to San Diego he has completed some graduate work in Biomechanics at SDSU, obtained an ACE Personal Trainer certification, the NSCA-CSCS certification, a TRX instructor training, EFI Gravity instructor training, FMS training, Spinning certification, and received his CPR/AED instructor status. He has also appeared in 8 fitness videos, written numerous fitness articles, completed a MMA Conditioning Coach certification program and has competed in multiple grappling tournaments.

Prior to working at Fitness Quest 10, Doug worked for the American Council on Exercise as the Continuing Education Coordinator where he was responsible for managing over 400 continuing education providers.

For more information please visit www.todddurkin.com, www.fq10.com, and http://twitter.com/dbstrength.

Want to use the article above? As long as you include the bio blurb at the bottom, you are welcome to use the article in your own publication.

Alkaline Foods for Athletes

By Heather Fleming, Nutritionist, Fitness Quest 10

Everything you eat is classified as acidic, alkaline, or neutral. This classification is based on the effect foods have on your body after digestion, not how they taste. This concept measures in pH (potential or power of hydrogen).  Acidic-forming foods contribute hydrogen ions to the body and alkaline-forming foods remove hydrogen ions.  Alkaline foods contain molecules or ions that combine with hydrogen ions to remove them from the food thereby neutralizing acid and acting as a barrier.

The following is a list of alkaline foods that are easy to incorporate into your diet: almonds, artichokes, asparagus, avocados, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, flax, garlic, grapefruit, green beans, herbal tea, hummus, kale, leeks, lemons, lentils, lettuce, limes, olives, olive oil, onions, peas, potatoes, pumpkin, radishes, red cabbage, rhubarb, spinach, tomatoes, turnips and water (distilled, reverse osmosis, ionized). In general, fruits, vegetables and herbs are alkaline foods, while meat, pasta and processed foods are acidic.

An athlete’s diet’s goal is a ratio of four parts alkaline foods to one part acidic foods. This means each meal should consist of about 80 percent alkaline foods, and 20 percent acidic foods. On average a person should maintain a diet that keeps your pH a little alkaline, between 7.35 and 7.45, on a 0 to 14 scale.

Eating high alkaline foods keeps all the vital organs functioning well and optimizes the absorption of various minerals. This is essential for all athletes in order to be in top condition at all times. Continuing to maintain a pH toward the acidic range has negative health consequences. The kidneys, lungs and skin must work overtime to balance the body’s pH toward the alkaline. They do so by borrowing alkaline minerals, such as potassium, magnesium, and calcium, from bone and tissue. Muscle will also break down to obtain alkalizing amino acids. If a person maintains an acidic diet, over time aging will accelerate, resulting in muscle deterioration, osteoporosis, kidney stones and arthritis. Athletes need to ensure they have properly balanced pH levels. This can be achieved through diet as well as taking enzyme supplements, organic calcium and magnesium supplements, colloidal minerals, vitamins A and D, and drinking alkaline vegetable juices.

Cheers to Your Health!

Heather Fleming is the founder of Conscious Nutrition.  Her personal inspiration toward helping others live a life of feeling well and energized started with a degree in Nutritional Science, from the University of Nebraska.

She pursued the medical field, only finding it wasn’t the right fit. She discovered holistic and alternative healing and created Conscious Nutrition. She loves assisting others toward optimal health and believes in starting with simple lifestyle changes. Heather doesn’t want others to experience a life with low energy, digestive disturbances, and mental fog. However empowering others to live a life of vitality, purpose and energy.

Conscious Nutrition believes, you are your best guru for your body, and we want to support you during the process of learning more about your body and health.

Daily Nutrition Countdown The 5,4,3,2,1 Rule

 

 

 

5 Meals a Day

Eating multiple times per day keeps your blood sugar constant and your metabolism on “high”.  This way, you don’t store fat and the nutrients you take in help support lean muscle mass!  Not to mention curbing the temptation to gorge on high sugar and fat food.

4 Pints of Water (More for athletes!)

Our bodies are made up of a large amount of water.  Nearly every process in the body requires water.  If you don’t drink enough, it makes it hard for your body to shed fat, control temperature, get rid of toxins, and create energy.  If you’re really active and are exposed to heat, you need even more!  Drink until you pee clear!

3 Eat every 3 Hours

Eating frequently ties hand in hand with all of the benefits of eating multiple meals.  We have to learn to prevent hunger!  Hunger is too powerful of a motivator to eat the wrong things!  Get a stop watch that beeps every three hours.  No excuses, do it!

2 Or less ingredients in the food you eat

I’m not talking about a salad with 10 vegetables.  I’m talking about a cracker with 15 ingredients that you can’t pronounce.  The additives in our food are creating quite a few health problems in our country.  If you stop and think logically, our bodies were not designed to digest and utilize test-tube food.  Companies are drastically increasing profits by minimizing the actual food product in the processed food we eat.  If it was here 10,000 years ago, eat it! If it wasn’t, don’t.

1 Day per week to eat whatever you want

There are foods that may not be the best for us, but we have grown up with them and we like them.  While we really need to minimize these foods, it doesn’t mean you can never have them.  I am a fan of being “nails” on Monday through Friday.  I mean you eat  perfect during those days.  On the weekend, you can eat some of the foods that you like, but aren’t that good for you.  Go out to dinner, have a dessert, etc.  You really do need to strive for “perfection” during the week.  Ice cream does taste better when you have it once a week as opposed to every night.  The “day off” concept is important because when you learn to exercise discipline over your eating habits, you don’t want to feel like you are in “food prison.”

Fitness Quest 10 (San Diego, CA)

9972 Scripps Ranch Blvd. 10006 C-7 Scripps Ranch Blvd.
San Diego, CA 92131 858-271-1171

BE GREAT! Commitment #1 Believe In Yourself!



 

You can do things no one else can do!!

Everyone has a special talent or skill they can do better than anyone else.  Just because you don’t succeed at one thing, doesn’t mean you can’t be the best at another.  Your job is to find something that you are good at and become GREAT at it!

Create a plan and follow it.  If the plan doesn’t work, create a new plan!

If you want to be GREAT at something, you can’t just wake up and hope for the best.  You have to have goals and make a plan.  That way if things don’t work out, you can look at your plan, change it, and try a different approach. There is no such thing as failure, just opportunities to change.

Always give it your all!

Samurai warriors were some of the bravest, most fierce warriors ever.  They would go into battle with swords against guns.  They attributed their bravery to the fact that they lived their lives “giving it their all” to be great warriors.  They trained as hard as they could, they ate as well as they could, they gave it their all to be a great person.  They knew they always gave their best effort in everything they did so when they went to battle, they were as prepared as they possibly could be. Think about how you could “give it your all” every day.

Make other people raise to your standards, don’t lower yourself to theirs!

We worry all the time about what other people think and do.  We go into games worried about our opponent, we go to school worried about how hard a test will be, we go to our friends house worried what everyone will think of us.  When you are truly GREAT, you set the standard!  Instead of worrying about your opponent, work hard so they worry about you!  Instead of being worried about a test, study so hard that there’s no way you can fail.  When you are with others, be the most honest, friendly, and caring person there.

Believe in Yourself and BE GREAT!

Fitness Quest 10 (San Diego, CA)

9972 Scripps Ranch Blvd. 10006 C-7 Scripps Ranch Blvd.
San Diego, CA 92131 858-271-1171

Counteracting Pathology with Pilates

By Stephaine Scarbrough, Pilates Instructor, Fitness Quest 10

I hope most of you have already reaped the amazing benefits of Pilates. You also may have already figured out that becoming involved in a Pilates-based program will change the way you think about your body, exercise, and your entire well being.

What you may not already be cognizant of is that Pilates can be extremely beneficial for counteracting the effects of many injuries and pathologies, such as Muscular Sclerosis, Sciatica, Chemo Therapy, Bulging Discs, Joint Pain and many other conditions.  I want to discuss something close to my heart, which are the benefits Pilates has on Parkinson’s Disease. A very important and strong person in my life is affected by this disease.

Parkinson’s Disease robs the body of muscle control.  Since Pilates is all about controlled movements, medical experts believe it may be a good way to counteract symptomology of the disease.

An article posted on The Michael J. Fox Foundation for Parkinson’s Research website quotes Julie Carter, associate director of the OHSU Parkinson Center of Oregon:  “Medication that compensates for the depletion of dopamine, a neurotransmitter essential for muscle coordination, is the main treatment for Parkinson’s disease. A healthful diet, exercise and emotional support are the key, Carter says. When Pilates is added to the regimen, patients report improved flexibility, balance, and energy.”

Some other symptoms of PD that may be helped through Pilates are slowness of mobility and movement, muscle and joint stiffness, loss of balance, and changes in posture.

Here are some of the proven benefits of Pilates and how they can help alleviate some of the symptoms of PD.

Benefits of Pilates for Parkinson’s

Heighten neuromuscular coordination.

PD is a slowly progressive degenerative disorder that affects the Central Nervous System. It leads to slowness of movement, difficulty planning, and executing muscle movement. It also is associated with involuntary muscle contractions and relaxation.

Pilates exercises require you to work with as much “mindfulness” as possible toward every movement. The goal with PD and Pilates is not to get every exercise “correct” but to help neurons fire and to work towards connecting the mind and the body to work together as one.

Restore postural alignment.

Postural instability is another common implication of PD and can lead to impaired balance and frequent falls.

Pilates exercises strengthen the deep core muscles, which are very important to help spinal stability, balance and postural alignment. It also helps to create balanced muscle control and length by working the muscle on all plains of movement. A typical Pilates session should not overwork one muscle group and you should find yourself performing exercises on your back, sides, and stomach. This helps to create ultimate spinal stability, postural alignment, and flexibility.

“Keep in mind that you are not interested in merely developing bulging muscles but rather flexible ones. Bulging muscles restrict flexibility because the over developed muscles interfere with the proper development of the under-developed ones.”

-Joseph Pilates

Increases joint range of motion and enhance mobility.

PD can cause joint stiffness, pain, and loss of mobility.

Every movement in Pilates is designed to create length and strength in the muscles. There are ropes and springs on the Pilates apparatus (machines) that are designed to aid with and create movement in the body and joints that may other wise be very hard to perform or execute. Pilates is low impact, easy on the joints, and allows you to isolate and work muscles that some other forms of exercise cannot reach or accommodate.  Pilates can help those who have a hard time moving through every day activities in life. There are also many modifications to every exercise which allows a wide variety of physical fitness levels and restrictions to simply get MOVING!

Reduce stress and boost energy.

PD can cause stress, fatigue, low energy, and simply exhaustion.

Pilates can be taken very slowly, putting the emphasis on movement rather then speed. This can help people living with PD who feel over-worked and fatigued.

Pilates exercises also teaches people awareness and correct execution of breath. Deep breathing allows more oxygen to flow to the blood stream, muscles, and calms the mind and the body. It can also help to cleans toxins and boost energy.

In conclusion, please note that I am not trying to imply that Pilates is in any way a cure for Parkinson’s Disease, but it can help to make life and movement easier for those who are living with it.

If you or someone close to you has thought about starting Pilates, I know that they will not regret it. Please do not just take my word for it, try it!

Hope to see you in the studio!

Stephanie Scarbrough was born and raised in sunny Southern California. She is a Certified Pilates Instructor and Massage Therapist. Stephanie moved to Salt Lake City Utah after high school to attend the 1,000 hour Massage Therapy Certification Program at U.C.M.T. After graduation Stephanie moved back to California where she continued her nine year massage career mostly in Chiropractic offices focusing on Injury, Deep Tissue and Sports Massage, but has also worked in Spa’s, Private Practice and was an Instructor of Massage Therapy at Concorde Career College in San Bernardino, California.

About four years ago Stephanie was injured in a car accident and could no longer do Massage Therapy full time. She discovered Pilates as a form of rehabilitation for her injuries and feel in love with it. Stephanie then attended The Sheppard Method 450 hour Pilates Certification program in Los Angeles California. She is certified in Pilates Mat, Reformer, Cadillac, Wunda Chair and Latter Barrel. She then opened her opened her own practice in Long Beach California combining Massage Therapy and Pilates. Stephanie has experience training clients of all ages and with many different types of Injuries, Pathologies but has also taught Pilates Boot Camp Classes and enjoys giving challenging and fun workouts.

After five years of living and working in Long Beach California, Stephanie decided to make a permanent move to San Diego to be closer to her sister, new niece and cousin. In her spare time Stephanie likes to draw, paint, travel and stay active exploring and trying new things in San Diego.

“Give without remembering and take without forgetting” -unknown