The modernization of the fitness began in March. The removal of the office has increased the size of the room and brightens it with more natural lighting. This week the construction crew will be working on the new framing for the windows and doors and prepping the floor for the new flooring. The Technogym equipment has been ordered and is expected to arrive by the 1st week of May. We will keep you posted as the construction progresses.
Our outdoor workout area has been well received. A number of members have come to me to tell me how much they enjoy exercising outside. Our timing was perfect! We are pleased that many of the members who do not want to exercise outside are taking advantage of our reciprocal agreement with the Seven Oaks PT & Fitness Center located at 141 Triunfo Canyon Road, Westlake Village. We are thankful that Seven Oaks is allowing our members to workout at their facility for just $10 per week. When Seven Oaks receives your payment they will send us an e-mail and we will credit your account for that amount. Their hours are listed in the What’s New section of the newsletter.
On April 13th we will begin renovations of the parking lot. We are installing new lighting, replacing the landscaping with more drought resistant plants and resurfacing the black top. This project will take 2 ½ weeks to complete which means our lot will be closed from 4/13 through 4/30. We apologize in advance for the inconvenience this will cause and ask for patience as we address this important safety issue.
With the warm weather in early this year the pool has already begun to get busy. It is proper pool etiquette that swimmers share their lane when all of the lanes are being used. It is best to choose the lane that has a member swimming at the same pace you will be swimming at. Once you have chosen the lane you should flag the other member down and let them know you will be joining them. Ask them if they would prefer to circle or split the lane and then off you go.
The club has been getting busy on Friday evenings and a number of members have come to us and asked if we would consider extending our hours. After evaluating the club usage over the past 4 weeks we have decided to extend our Friday hours until 9pm. The new hours for Friday evening will begin on April 3rd.
Last month you will have noticed a new addition to our newsletter, “Business of the Month,” featuring Zin’s Bistro Americana in Westlake Village. As we continue to promote and highlight our member’s businesses (check out Vinesse Wines in this month’s edition), it is our opportunity to support the great marketplace of companies available through life here at WAC, and we hope you in turn support each other too.
Finally, we’re continuing to update our website with new features, information and forms, including Guest Waivers. We’re also ramping up our social media. Please like our page, Westlake Athletic Club, on Facebook so you can stay informed on all club activities and news, including weather status and court closure.Let’s Move for a Better World,
By Anna Griffin
Unless you attend the Masters Swim workout at 5:30am on Tuesday or Thursday mornings, or are out vigorously cycling or running around the lake, you might not know these ladies. Sheri Schauwecker, Kim Kitchen, and Kri McHale are three Westlake Athletic Club members and friends who are part of a growing fitness movement. They are dedicated to pushing their personal athleticism to the limits, striving for their optimum strength and endurance, to compete at Ironman level.
L-R: Kri, Kim, and Sheri
Participating in pretty Oceanside, CA’s recent Ironman 70.3 in March, Sheri, Kim, and Kri, had to complete 1.2 miles swim, 56 miles cycling, and 13.1 miles run. They did so successfully placing in the top 25% of over 100 competitors, and within ten minutes of each other. No small feat for these three amigos, and definite proof of their dedication, passion, stamina, team spirit, and strength.
L-R: Kri, Kim, Sheri, and friend
Training at triathlete level is not for the faint-hearted, requiring a commitment and stamina far beyond even the most passionate gym buff or tennis player. Incorporating approximately 12-15 hours a week of training, an average of five miles of swim, 100 miles of cycling, and 20 miles of running, Sheri says, “People call it a hobby, but it’s definitely a way of life.”
Kri’s Ironman kit
When asked what the girls love about training at Westlake Athletic Club, “The Jacuzzi after we swim! How many people can say they swim at 5.30 am with a coach who kicks our butts, then sits in a Jacuzzi relaxing with their friends, all before going to work?”
How many people can say that they get up and work out at 5.30 every morning, pushing themselves to such great athletic achievement? Congratulations on an amazing race ladies. We are thrilled to have you training at The WAC.
Member Business of the Month – April 2015
By Justin Weinstein
Wine is the one beverage that transforms meals into occasions, unites generations and elevates celebrations. But knowing which wine to serve with which dish, what type of wine will delight young and old alike, and which wine to uncork when it’s time to propose a toast can be intimidating tasks.
For 22 years, Westlake Village-based Vinesse has been helping adults across America enjoy the gift of the grape via carefully curated wines offered in an array of clubs to satisfy every taste. Some clubs present an overview of wines from top appellations around the world, helping people identify the styles they prefer. Others, for those who already know what they like, focus on specific varieties or regions.
“We’ve grown from a single club offering two wines per shipment to multiple clubs that are tailored to individual preferences,” explains Vinesse President and Westlake Athletic Club Member, Lawrence Dutra. “Merlot, sparkling, Pacific Northwest, by the season, light and sweet — you name it, and we probably have a club and a delivery frequency that will work for you.”
Dutra believes that convenience also plays a big factor in the company’s success and growth.
“We like to say that we deliver the good life,” he says. “We help eliminate the confusion over buying wine through our clubs, and we also offer online opportunities to buy boutique wines from around the world — some that you can get only through Vinesse.”
Another key factor in the long-time and ongoing appeal of Vinesse is convenience.
“Wines not only are procured by an expert team of ‘wine finders,’ but they are delivered directly to your door,” Dutra says. “And our buyers travel the world, establishing unique relationships with wineries large and small to make sure we’re offering the best values in the world of wine.”
Although the Vinesse headquarters in Westlake Village is not open to the public, all of the Vinesse clubs and current specials can be viewed on the company’s website: www.vinesse.com.
“It’s a fun job,” Dutra admits. “But it’s one our entire staff takes seriously because we understand how much pleasure wine can bring to people.”
WAC has been lucky to have Vinesse supplying our wines for the past three years. We can certainly attest to how convenient Vinesse has made it for us to offer a great selection of wine here at the club, and are always confident they will supply wines that our members will enjoy. Thanks for making it easy to deliver the good life to our members, Vinesse!
What’s New At WAC?
Operating hours for 7 Oaks Physical Therapy & Fitness Center are:
Monday-Thursday, 6 am – 8 pm
Friday, 6 am – 7 pm
Saturday, 7 am – 3 pm
Sunday, 8 am – 12 pm (noon)
Or if you prefer, take advantage of our “Venice Beach” moment, gorgeous spring sunshine, and come get your workout on outdoors by the pool. It’s catching on . . .
Before . . .
Coming soon . . .
Please sign-up to play, or come out to support and enjoy two fun events, and some great tennis!
Meet your Trainers
Jared has a bachelor’s degree in Kinesiology from CSUN with over 13 years experience in the field. Jared managed a corporate training facility where he was in charge of training and nutritional consultations for 500+ employees. Jared is certified in Yoga and for the past 2 years has been specializing in gymnastic training and hand balancing. He has traveled across the globe to study from the best in the world. Jared uses a blend of Yoga and mobility to restore lost range of movement and combines it with body weight strength training to keep his clients ready for the any challenges that life throws at them. Jared believes “before anything else we are movers and my goal is to help clients break down the barriers that are limiting their ability to move.” Jared’s extensive background and unique talents bring an exciting new dimension to our fitness programming.
Jared will be teaching both one-on-one personal training and small group strength training with 6 to 10 students per class. Stay tuned for a list of days and times.
Patti has been helping people stay healthy and fit for over 20 years. Patti feels that fitness is the cornerstone to overall health and wellness and that getting fit is the first step to gaining a new and healthy lifestyle. As a certified personal trainer Patti specializes in custom training routines and likes to challenge and encourage her clients to surpass their physical and mental boundaries. As your trainer she will take your health and wellness personally, working alongside you to help achieve all of your fitness goals. With your determination and her dedication you can make anything happen.
By Patti Markowitz, Personal Trainer.
Balance is crucial to staying strong, fit and injury free. Balance is something we take for granted. The ability to maintain your center of gravity is essential for everyone. While age is a factor in diminished balance, it's not the only one. The more you sit and the less active you are, the more your balance will deteriorate. It's a use it or lose it situation. Try to do balance moves daily. You can turn any standard exercise into a balance challenge by adding an element of instability; like lifting one foot as you weight train. You will see benefits in your posture and in your abs!
By Anna Griffin
Springtime revels in renewal—the perfect time to focus on detoxifying and rejuvenating the body, skin and soul. Summer has us craving lighter, hydrating foods.
Nature provides seasonal foods for us to enjoy that naturally boost cleansing, in addition to the seriously beautifying superfoods that can take our overall health to the next level. These nutrient-dense foods pack large doses of antioxidants,
vitamins, minerals and polyphenols. Antioxidants are necessary to fight off free radicals that harm the skin and can lead to inflammation and disease. Mixing all this goodness into a fiber-filled, refreshing smoothie will help detoxify the liver and cleanse the body—all while tasting divine.
The best of the best superfoods are blended into this tasty smoothie that will help reveal fresh, dewy skin and a refreshed body perfect for spring and summer!
• 10 oz. coconut water. Contains enzymes that help to
detoxify and repair the body and skin.
• 1 tsp. maca powder. Amazing adaptogenic-like qualities nurture and balance the body’s endocrine (hormonal) system, while providing natural energy
• 1 tsp. bee pollen. Considered one of nature’s most complete and nourishing foods with 40% protein. It can help alleviate seasonal allergies (but must be taken 6 weeks before and throughout the season).
• ½ tsp. spirulina. Part of the blue/green algae family, it is one of the most nutritious and concentrated food sources on the planet with anti-inflammatory amino acids. It also helps with seasonal allergies.
• 1 tsp. chia seeds. The single richest source of plant-based omega-3 fatty acids soluble and insoluble fiber help keep digestion moving, supporting proper elimination and therefore detoxifying.
• 1 tsp. cinnamon. Stabilizes blood sugar levels which keep hormones balanced and skin glowing.
• ¼ cup frozen, organic blueberries. Besides being delicious, they are filled with phytochemicals, flavinoids and soluble fiber to tame inflammation and boost beauty.
• ½ packet frozen unsweetened açaí berries. Berries from an Amazon palm tree that may be the best wrinkle-fighting fruit on the planet.
• ¼ avocado. The good fats, polyunsaturated and monounsaturated, help control the skin’s moisture level.
• Stevia to taste. Natural sweetener to satisfy a sweet tooth made from a plant with no sugar or impact on blood sugar levels.
• Add ice cubes as needed and blend ingredients until smooth. Sit back, enjoy, and feel renewed.
Katie’s Yoga Tip
Pose to Focus on Breath.
By Katie Whittaker, Yoga Instructor
Sitting (on floor or in chair) or lying down, this is a great way to soothe yourself and get in touch with your breath. Put one hand on chest and one on the belly, close your eyes and count the beats (seconds) that it takes you to slowly & deeply inhale & then exhale. Gradually, lengthen the count by one; emphasize the LONG exhale. Lastly, aim to hold the breath for a second at the top of the inhale and at the bottom of the exhale. Relax and focus solely on the breath. And smile!
Strengthening the Catch
By John Sutcliffe, General Manager
The catch position and phase of each stroke is paramount to a swimmer’s success. Swimmers who improve their catch will automatically increase their power and endurance without any metabolic training. Once a great catch has been established, it can cover up a lot of other technical flaws in the stroke.
Conversely, swimmers who lack an effective catch will never fully achieve their best performance; you can’t “out-train” a poor catch in swimming.
Connect the Core
The first avenue to improving the catch is to encourage active engagement of the core muscles and connect the pull to the core. I think of the core as starting from the ribs all the way through the bottom of the hips. Many swimmers have no idea if they’re activating those muscles to create a solid foundation for force while they’re swimming.
What does it mean to connect or activate the core? Think about how much effort it takes to propel a rubber raft through the water versus a kayak. The rubber raft requires much more effort to move because it’s not tight; rather, it’s flimsy and flops around in the water. By contrast, a kayak takes much less effort to move because it’s tight and transfers energy far more efficiently than a rubber raft.
Think of the core as the foundation and connection for the pull to become even more powerful. You can still swim fast without this connection, but improving it is a simple way to become even faster with very little effort.
Strengthen the Pull
Once the core is connected, the swimmer can focus on actually strengthening the pulling motion through a few different exercises. The point of these exercises is not to perfectly mimic the catch, but to develop muscular strength and endurance in the same movement patterns that are used while catching and pulling in the water.
The mistake many swimmers make is trying to perfectly mimic their catch on land. In the water, you only need a few pounds of pressure for a great catch. On land it’s a better use of time to strengthen the pulling movement as much as possible, which creates more power when swimming. The exercises described below can help improve your catch:
- Pull-ups. Use an overhand grip and start at full extension. Pull yourself up so that your chin is all the way above the bar before lowering back down to the starting point
- Bent knee row + TRX. Using a TRX or other suspension system, place both feet on the ground and bend your knees so that your head, shoulders, hips, and knees are in a straight line. Once you’re in this starting position you can pull yourself up and lower back down to the starting position
- Speed skiers + band. Holding the handle of a band in each hand, start with your arms extended forward and then pull back with straight arms until your arms are almost touching your legs. Repeat, quickly.
- Slam + MB. Standing in a tall posture, hold a medicine ball overhead and slam it into the ground directly in front of your feet without bending forward while throwing it down.
This side of 50, On the Tennis Court.
By Karl Akkerman
Continuing with the theme that many members here at WAC believe tennis is such an incredible, fun way to exercise and socialize, this month’s tennis tip touches on the way to enhance the enjoyment of the game by how you interact with your partner while playing doubles. Playing tennis with a partner adds another dimension to the game and how you interact with your partner can make or break how much you enjoy the match. Whether you are playing with your significant other, a good friend, or someone completely new, how you respond on the court with them can make a difference in the outcome, and enhance the enjoyment of the match. Fifty percent of the people playing a match will win and fifty percent will lose, so winning cannot be everything or the club would be pretty much deserted.
Here are three things you should do to be part of a positive team:
1) Make a connection with a high or low 5, fist bump, or similar quick touch with wrists.
2) Give your partner a quick positive comment like “nice shot” or “great return” or “nice hands,” after almost every shot. It goes a long way to make your partner feel good and hopefully the compliments come back. Even if they miss an easy shot, say something nice like “great try, you will get it next time.” These are affirmations that you are together no matter what. This game is a game of mistake management at every level, and it is not uncommon to make the tough shots and miss the easy ones. Everyone gets over-stimulated and misses those darn easy or slow ones. How you react will make a difference and may decide if someone will ask you to play again.
3) Try very hard not to let your body language bring the team down in spirit. Try to smile. This game can turn around in a matter of four shots at any given moment. You have to be positive in this ride of surges of luck, playing good, and “How did I miss that shot?” moments. To continue to love this game you have to enjoy it every time out. By being a good positive partner, you will be asked to play again and if you are not getting asked to play too much, it might because you are not much fun to play with. In all my clinics when we play a live ball drill, everyone is constantly saying positive comments and it is contagious. Everyone feels better about themselves and their game when they leave than when they came in. So join me Wednesday or Thursday for a quick hour or on Sundays for 1 ½ hours of Thrills, Skills and Drills, and a great dose of “Nice Shots”.
Off Court Performance Tennis Training Tips.
By Brooke Wedding
One of the best ways to improve your strength and power in your serve is to use the TRX Rip Trainer, and perform the overhead ax chop motion with alternating lunges. The Rip Trainer bar acts as your tennis racquet and it has an attached resistance (different resistance levels available: light, medium, heavy, extra heavy, XXHeavy) cord to an anchor. This motion strengthens the muscles responsible for every part of the serve, improving control, power, and stamina.
Groundstroke Hip Rotation:
Improved hip rotation and recovery back to ready position can be greatly improved using the TRX Rip Trainer and resistance cords in both forehand and backhand stroke motions. For an added challenge to improve speed, agility, and power, plyometric jump twist groundstrokes can be performed as well with the TRX Rip Trainer.
Please contact me to schedule a private session or small group training session (you can form a group or I can help you find one too). I look forward to helping you on and off court with your tennis and training goals. Remember the work you commit to off court will help immensely when you are on court.
Group Exercise Schedule
| Yoga || Tues/Thurs ||9am||Cindy||Beginner/Intermediate|
Kevin Lane is the Assistant Swim Coach of California Lutheran University Men’s and Women’s Swim Team. He is also an adjunct instructor at CLU, teaching swimming, and a Masters Swim Coach at Westlake Athletic Club (Certified USMS Level 2).
In addition to coaching, Kevin teaches swimming to all ages and levels here at the WAC. You may have seen him working with students in the pool.
He teaches private one on one
lessons as well as groups of two students. His lessons run from 30 mins
to an hour, and are for beginners, intermediate, all the way to the
competitive student. Kevin has a reputation as a warm and caring
instructor who is very intuitive when comes to each individual's needs.
With years of experience, he understands how to get the best out of each
student at every lesson.
Kevin started swimming and competing at the age of seven. Growing up in Connecticut, he continued to swim through his teen years on the club level, setting many Connecticut State records. He represented Connecticut Swimming as an all-star team member, and traveled and competed against other all-star teams. Moving on to Southern Connecticut State University, a top ten NCAA Division II School, he competed on the national level and set school records in the in the 200 fly and in relays. In his senior year he was elected captain of his team.
After college, Kevin continued to train, compete and coach, eventually winning the Masters One Mile Open Rough Water National Championship for his age group. For over 20 years Kevin has been teaching swimming, coaching on the college, masters and novice level. He has just completed his fifth year of college coaching at CLU.
Kevin brings to the Westlake Athletic Club an enthusiastic love of swimming, with over 20 years of experience as a swim instructor, swim coach and competitor. Kevin looks forward to helping others advance in the water, as they learn how wonderful and positive the swimming experience is. As spring and summer approaches, Kevin encourages all members and families to get out and start a regular exercise program that includes swimming.
Masters Swim Schedule
Mon & Wed 12 to 1pm
Tues & Thurs 5:30 to 6:30am
Tues & Thurs 6:15-7:30pm
Sat 7 to 8:15am
Video clip from Chris Dudeck, Co-Director at WAC
Video clip from Calle Hansen, Co-Director at WAC
(1 hour) $15 mem. $25 non.mem
(1.5 hr.) $20mem. $30 non.mem
CLINIC | DAY /TIME | PRO
Int. Clinic | Monday 9:30-10:30am | Brooke
Int. Live Ball | Monday 6:30-7:30pm | Lorene
Serious Tennis | Tuesday 6:00 - 7:30pm | Chris
Cardio Tennis | Wednesday 9:00 - 10:30am | Chris
Men’s Live Ball | Wednesday 6:30 – 8:00pm | Calle
League Warm-Up | Wednesday 6:30-7:30pm | Karl
Live Ball | Saturday 10:30 -11:30am | Calle
Skills, Thrills & Drills | Sunday 9-10:30am | Karl
Steve Hamburger is looking for 3.5-4.0 players for singles and doubles. The group will play week days 8:30 to 11am. Steve will maintain an e-mail listing and help coordinate the matches. If interested please e-mail Steve at email@example.com.