We had a good crew from the CPC team out there (Sarah, Kerry “vo2 master”, David, Andrew) along with cameos from fellow teammates Tony, Nick,  Dmitri, Zerden family (Jon, Ali and Axl)… We even had members of the Athletes’ Performance team from the Home Depot Center show up for a visit too…

In the end we found out there are a lot of people out there who are committed to training and in fact train very  consistently but still rely solely on running for a particular amount of time or a certain distance when training. Being creatures of habit this can often lead people to plod along with little variation in the programming which can be dangerous for a couple of related reasons:

Boredom  – We are creatures of habit so we will often end up in stale routine lacking variety and may get bored

Without variety or changing challenge / stimulus our body has nothing new to adapt to

In either case without a more targeted training plan that changes and evolves people often find themselves losing interest and compliance to their exercise program then drops.

Identifying your ventilatory threshold and peak heart rate through an assessment run such as a sub max vo2 provides you with the necessary data to create an intelligent training program. With that information we can make sure to push different energy systems in a more targeted way to optimize efficiency and variety in your training.

If you are a CPC member and you haven’t had a reevaluation lately make sure you book one… If you want to do it in front on an audience maybe you can do yours down on the promenade next time.

Hope to see you at the adidas store next time we are there!

Slater

First things first, it’s always easier if you eat the same foods your kids are eating…so it’s time to shape up their diets as well! You don’t need junk, either do they.

• Swap out the chips for a string cheese and whole grain crackers

• Pour out the juice and have the whole fruit dipped in natural peanut butter instead

• Drop the chocolate covered granola bars and have a Lara bar

• Toss the ranch dressing and dip those veggies and crackers in hummus

• Skip the cookies and have some trail mix

• Throw out the ham and cheese sandwich and enjoy a peanut butter and jelly

• Forget the ice cream, slice a banana and fill it with peanut butter (like a sandwich) and freeze it for a treat. Munch on some frozen grapes instead of potato chips.

When it comes to meals, make sure to watch the portion and ensure balance on the plate. Have a fistful of carbohydrates (ex: rice, pasta, bread, potato, etc), a palmful of protein (ex: fish, chicken, turkey, beef, etc) and then fill up the rest of the plate with veggies. *These portions may change depending on activity levels

It’s best to cook in bulk when you have some free time, for example on Sunday’s when the kids are out playing or at a friend’s house. Bake multiple chicken breasts, make a large pot of rice, sauté up some veggies and separate into Tupperware… either throw in the fridge or freezer.

It’s also a smart idea to keep soda out of the house, this will help increase your water consumption. If water bores you try and spice it up a bit…add some lemon or some berries to add some sweetness.

Eating well doesn’t have to be overwhelming, keep it simple and remember that you will have better energy and be stronger and leaner if stay active and fuel your body with quality fuel and fluids!!

Denise Barry R.D.

Medical team from the local Santa Monica medical community

The recovery will take years in Haiti so the relief must continue… Please join us March 24^th from 6-9pm for a night to support efforts in Haiti as well as see images and stories from those who were on the ground providing surgical support to the victims of the earthquake. Your $35 donation will go Americares

Sometimes events come around that leave you feeling helpless with almost nothing you can do to make an impact… With few options other than telethons and texting the Red Cross I know I wasn’t alone in feeling helpless watching the coverage of the events in Haiti. There were several instance where from the comfort of my living room with all the food and shelter I needed I watched others suffer in front of the world on television and the internet.

Well – it wasn’t long before I had a few fellow teammates from CPC who felt the same way start asking how could we as a team do something to help the people in Haiti? None of us had checkbooks large enough to make a sizeable dent in the situation alone so we looked for a creative way to give back to the people of Haiti and pull together our unique community. As the world works sometimes the stars align and the CPC team is going to be able to play host to an event to raise money for those in Haiti.

I am not an expert in disaster relief but I think this is the time when it is critical to make sure support continues to come forward. Most of the TV coverage has died down and the world has started to shift attention to the next issue or tragedy that needs to be shared… This is natural in the cycle of events as time passes by following a disaster but make no mistake the people of Haiti still need help!!!! We have heard first hand from our neighbors at the Santa Monica Orthopedic Group who were actually able to send doctors to Haiti to provide surgeries as part of the medical team for Partners in Health.

Please come spend the evening at CPC on March 24^th as there will be wine and food pairings from Whole foods market along with live art and stories from the medical team who traveled to Haiti.

It will be a special night…

Anthony Slater

Last year we had a great showing but this year will be much better.  With all the members and staff we have currently there will be plenty of competition to go around. 

Instructions:

- Go to http://tournament.fantasysports.yahoo.com/t1/register/joinprivategroup_assign_team?GID=49266&P=perform&P=perform

- It will ask for a group id#: 49266 and a password: perform. 

- Type this in and follow the instructions.

The bracket teams will be set this Sunday after the selection show.  At this point you then can go to your bracket and select witch teams will win all the way to the championship game.  On Thursday the games will start and the brackets will be locked.  NO MORE CHANGES.  So pick smart… or pick your favorite team, go my best mascot or color, whichever you prefer.

Let’s have a good turnout and LET THE MADNESS begin!

Tony Katzenmeier

Athletic Trainer

Since starting with us, Robert has: 

1) Lifted 483,707 pounds (dumbbell and cable weights)

2) Generated 4,488,783 watts of power on cable movements

3) Performed 4,476 movements (not counting ESD workouts)

4) Performed 7,773 ESD intervals

5) Generated 72,800 KCal of energy on ESD workouts

Keep up the great work Robert!!

Core Performance Center team

Core Performance Center team members will be at the adidas store on the Promenade in Santa Monica this Saturday March 13^th 12-4pm. Come down and join members of the CPC team as they demo the CPro and share insights that went into the development of the recently launched Adidas Core Performance apparel line.

In addition, as many of you know, the CPC RX engine was used in the development of adidas newest performance product – miCoach.  To celebrate the miCoach release, and the rave reviews that it has received (review 1 / review 2) our team will be conducting free V02 testing and developing customized cardio plans for all that stop by!

Guests of Core Performance will receive special discounts on adidas product courtesy of the adidas store and the opportunity to help us with demonstrations on the CPro … and of course hang with Slater and team for a few extra hours this week. 

Bring your family/friends – we look forward to seeing you there this weekend!

Anthony Slater

General Manager

Many fitness guru’s like to focus on the exercises you are not doing.  If you would search in google “the best exercise you’re not doing” the top exercise would be the… SINGLE LEG SQUAT.  That is why I started this blog with “scratch the not.”  You ARE doing the single leg squat. 

I was finishing the day up yesterday and was looking through the days patients and compared what I was doing with each of them.  My first client; a golden age active women who wants to walk better.  What did I do with her?  Single Leg Squats.  Later that day I was working with a college aged active female who sprained her ankle.  What did I do with her?  Single Leg Squats.  Finally the last person I was looking over was a high performance athlete that wanted a hard workout.  What did I do with him?  Everybody together now; Single Leg Squats. 

1. The golden age active woman who wants to walk better.  In order to do this she needs single leg stability.  Every time you step you are balancing on a single leg.  No better exercise to work on stability and hip strength than the single leg squat.
2. The college aged active female with the sprained ankle.  She wants to return to her favorite activity which is running.  She too needs single leg balance and strength.  Running involves landing on a single leg and being able to absorb the weight without collapsing in on the knee or ankle.  Exactly the thing we look to prevent when performing a single leg squat.
3. Finally the high performance athlete.  No better or harder exercise than to make a 6 ft. 5 in. athlete  who weighs in at approximately 250lbs. plus to stand on a single leg and tell him to do a single leg squat with good form.  That being said he sweat through his shirt after the first set of 12. 

The single leg squat is a great exercise.  It simultaneously works on mobility and stability throughout the entire body on a single leg.  So continue to do your single leg squats.  As I like to say, “a rep of sinlge leg squats a day keeps the doctor away.”

Tony Katzenmeier

Athletic Trainer

Where the Sidewalk Ends

There is a place where the sidewalk ends

And before the street begins,

And there the grass grows soft and white,

And there the sun burns crimson bright,

And there the moon-bird rests from his flight

To cool in the peppermint wind.

Let us leave this place where the smoke blows black

And the dark street winds and bends.

Past the pits where the asphalt flowers grow

We shall walk with a walk that is measured and slow,

And watch where the chalk-white arrows go

To a place where the sidewalk ends.

Yes we’ll walk with a walk that is measured and slow

And we’ll go where the chalk-white arrows go

For the children, they mark, and the children, they know

The place where the sidewalk ends.

 Shel Silverstein

Jen Freemas

Performance Specialist

This Wall Street Journal article, full of interesting data and facts, is definitely worth the read. 

I WILL MAKE 2010 MY HEALTHIEST YEAR EVER – WILL YOU?

Dmitri Zaslavsky

Director of Sales