Prevail Rewards!!

Prevail Rewards!!

Everybody loves Rewards, right??  We’ve teamed up with Perkville to offer our clients even more reasons to train.

  • Earn 5 points when you attend class!
  • Earn 15 points when you post about us on Facebook!
  • Earn 10 points when you refer a friend and your friend attends a class!
  • Earn 15 points when you complete an appointment!
  • Earn 20 points by following us on Twitter!
  • Earn 15 points when you Tweet about us!
  • Earn 50 points when you refer a friend who buys a Group Training class pass
  • Earn 100 points when you refer a friend who buys 2 or more Private Training sessions.
Redeem a voucher at 500 points for a FREE Month of Group Training (2day/wk), Prevail t-shirt or AdvoCare shaker bottle.  Or save up your points and when you reach 1000 points, you can redeem for either a FREE FMS or 50% off a 90 minute massage.  Keep earning points throughout your training to continue earning vouchers!  You’ll receive an email inviting you to join Perkville and its easy as pie.  Just follow the simple directions and you’re set.  Each time you visit, you’ll receive an email letting you know how many points you earned and your total points.  If you don’t want to get these emails, you can turn it off.  Easy peasy.
What do I say when I post to Facebook?
Share what you like about your workout! Tell your friends what you did in class.
How can I convince my friends to come train with me?
Perkville.com makes it easy to refer your friends to us. Let them know what classes you attend, so you can go together. 

Happy Rewards!!

Spring Back Into Fitness Part Two

By Kim Clark
This past April I wrote an article called “Spring Back Into Fitness”. It was part one of a four part series where I discuss the foundations of program design also known as Periodization (to read Part One, Click here). You learned it’s three primary functions, which included how to avoid chronic overuse injuries, plateaus, and exercise cessation that comes from boredom. Just a few quick points to review then we can get into the part two of periodization and how you can put it to use in your current exercise program.
The main objective of Phase 2 is strength, which includes strength endurance, hypertrophy, and maximal strength. This phase is designed to maintain stability while increasing the amount of stress placed on the body to increase muscle size and strength.
Focus of strength phase is to:

  • Increase the ability of the core muscles (anterior abdominals, internal/external obliques, transverse abdominals, and erector spinae) to stabilize under heavy loads, through a greater range of motion
  • Increase the load-bearing capabilities of muscles, tendons, ligaments, and joints
  • Increase the volume of training with more reps, sets, and intensity
  • Increase metabolic demand by taxing the body’s anaerobic systems to induce cellular changes in muscles (weight loss or hypertrophy)
  • Increase motor unit recruitment (progressive activation of a muscle by successive recruitment of motor units)
Strength endurance is a form of training that promotes increased stabilization endurance, hypertrophy and strength. This form of training entails the use of superset techniques in which a more-stable exercise (such as a bench press) is immediately followed by a stabilization exercise with the same biomechanical motions (such as a standing cable chest press). Therefore this phase will focus on strength and hypertrophy and to properly execute this phase you need to make sure that you have progressed thru phase one, because in this phase you will increase intensity and decrease the repetitions which is the opposite goal of phase one. 
During Phase 1, ESD (energy system development) was focused on aerobic adaptation which meant that you were at a low steady state of conditioning. This next level you will be taking it up a notch. You’ll start mixing in moderate level training with the level one aerobic phase. Think mixing in some interval training with your steady state cardio.
Here’s your program to follow for the next 4-6 weeks 3 times a week. Also do your ESD training 2-3 times per week. As always make sure do complete a full-body dynamic warm-up before starting your workout program. Do each move for the designated amount of reps and complete 2-3 sets.

Kids and Sports

By Steve Smith of SPaRC of Santa Barbara  

I’ve had an interesting conversion of research and clinical experiences recently that gave rise to this topic.  Sports, games, and other physical activities are important for good social and physical development in kids, but what are the downsides?  We all hear the stories of bad parental behavior in the stands and some of us can even remember “sideline coaching” that embarrassed or even frightened our teammates.  Some of these incidents have made national headlines (e.g, http://en.wikipedia.org/wiki/Thomas_Junta).  
I just finished collaboration on a paper of youth soccer players and their parents.  This was a national study of young kids in a soccer program.  Both parents and the kids completed surveys about what they liked most/least about playing soccer, the types of behaviors they expected from coaches, and how parents should react.  Not surprisingly, kids played soccer because it was fun and, by-and-large, the parents also wanted their kids to have a positive experience. Interestingly, parents were more concerned about their kids making mistakes or having an experience of failure, whereas most kids accepted these as a normal part of the game.  That is, parents seemed to be more bothered by their kids feeling bad than the kids did.  Many people have criticized the “everyone wins” atmosphere in youth sports and I would agree that certainly by the later grade school years, any discomfort about losing is a “parent issue.”
Another struggle that parents face is the issue of sport specialization.  How early should a child specialize in a given sport?  Certainly for sports like gymnastics where the competitors tend to be younger, early specialization is a given.  However, for most sports (especially contact sports), the necessary physical and psychological development for competition comes at a later age. Research tells us that people who specialize in sports too early risk burn out, injury, or even disrupted growth patterns.  All of this is in addition to social and emotional consequences of too much practice too early on.  Most children are not expected to hold time-consuming jobs at early ages, but serious sport training is really no different.  Along with collaborators, I’m working on a project that analyzes minor league baseball players’ progression in their sport.  We found no difference between early versus late specializers in terms of college scholarships, quality of play, or development.  However, those who specialized early reported more instances of depression, injury, and burnout.    
The message here is clear.  Children should learn to love physical activity and come to it in their own time.  Parents should support and encourage, but not pressure their children to compete.  In the end, it needs to be fun and enriching and not a source of guilt, shame, or diminished self-worth.  Sports teach kids necessary lessons about hard work, winning and losing, teamwork, and goal-setting, but if taken too far too soon, can have some negative consequences.

Welcome Brook Phillips

Brook joined Prevail Conditioning Performance Center in October of 2011. He completed his bachelors of science at California State University Sacramento in 2000, and his masters of physical therapy at Samuel Merritt College in Oakland, California in 2002. He became a board certified orthopedic clinical specialist (OCS) in 2007 through the American Board of Physical Therapy Specialties. Before joining Prevail Conditioning, Brook practiced at HealthSouth Sports Medicine and Rehabilitation in Santa Barbara treating both orthopedic and neurologic injuries.
Brook’s treatment approach has developed from a solid manual therapy foundation as well as ongoing postgraduate education including (2) yearlong manual therapy courses and multiple continuing education courses. He is a strong advocate for evidence based practice and believes that it (EBP) is what will set physical therapists apart from other musculoskeletal practitioners as we move forward as a profession. Along with the rest of the management team, he works diligently to ensure that evidenced based practice is utilized on a daily basis and that the staff has access to the most current research and information available when making clinical decisions. Brook’s future plans include continuing his postgraduate education by obtaining his doctorate of physical therapy (DPT) and completing an orthopedic manual therapy fellowship.

Client Spotlight: Larry Rodriquez

A year ago I started training at Prevail Conditioning to improve my golf swing. I was confident that the training that I would receive from Chris would provide me with the physical strength and flexibility necessary to improve my scores.  I immediately felt more athletic ability in my golf swing.
During this summer, I took 1st place in my division (flight) of the Santa Barbara City Golf Championship.  It was a joyful accomplishment and towards the end of the summer I decided to pursue a career as a PGA Golf Professional.
One of the most difficult tasks I faced in my pursuit was to pass a PGA Playing Ability Test (PAT).  In order to begin the PGA Apprenticeship one must participate in a PAT, shoot a qualifying round and eventually pass the PAT.  The PAT consists of 36 holes (2 rounds) of golf continuously in one day, which requires both physical and mental strength and conditioning. 
My training with Chris helped me not only with a qualifying round, but also shooting scores low enough to pass the PAT.  This is clearly my greatest achievement in my golf career, and is also at the top of my list of accomplishments in my life.

Dr. Oz endorses OmegaPlex

Highly revered doctor, Mehmet Oz, who has a hit show on CBS recently endorsed AdvoCare OmegaPlex. It is only one of two products that passed ConsumerLab.com tests. To read more go here.
What does OmegaPlex do? 
Here is a list: 
Superior source of omega-3 fatty acids 
Plays an important role in the transport of nutrients
Helps support normal blood flow
Supports healthy blood pressure 
Helps promote healthy metabolism 
Helps maintain a healthy immune system 
Promotes maintenance of healthy skin, hair and nails

10 Principles to Intuitive Eating

1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.
2. Honor Your Hunger Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.
3. Make Peace with Food Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing.  When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.
4. Challenge the Food Police .Scream a loud “NO” to thoughts in your head that declare you’re “good” for eating under 1000 calories or “bad” because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.
5. Respect Your Fullness Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?
6. Discover the Satisfaction Factor The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence–the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you’ve had “enough”.
7. Honor Your Feelings Without Using Food Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won’t solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You’ll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.
8. Respect Your Body Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.
9. Exercise–Feel the Difference Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it’s usually not a motivating factor in that moment of time.
10 Honor Your Health–Make food choices that honor your health and taste buds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters.  Progress not perfection is what counts.
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