We are excited to announce that Angie Hoehne has joined our team and is taking over as the evening Masters Swim Coach. Angie considers herself an “adult-onset swimmer” as she learned to swim 10 years ago in order to race in triathlons. Angie believes that learning to swim as an adult requires a more pragmatic way to articulate the mechanics and “feel of the water” and as such communicates in ways that match how an adult learns. Angie will help you set specific goals and then develop a strategy to help you achieve your desired results. Please join me in welcoming Angie to the WAC team.
Angie will also be taking over editorial duties for the newsletter and one of her primary goals will be to include content that members find helpful in their quest to live a healthier lifestyle. If you have questions or topics that you would like to see addressed in the newsletter please e-mail your ideas to Angie at email@example.com.
We want to thank all of you that have responded to our surveys in 2018. Based on your feedback we have increased the number of social events, replaced chairs and umbrellas on the courts, trimmed the Olive trees, removed the Poplar trees, purchased a new ball machine, installed additional water fountains and new pool decking and increased staffing to help with the upkeep of the locker rooms. Please keep your ideas coming.
As we close out 2018 we continue to enhance the member experience with new LED lighting on the courts, a second outdoor fitness area, and the addition of Pickleball.
We selected LED lights from GigaTera who have worked with the New York Yankees, Berkley Tennis Club, The Pennisula Golf and Country Club and others. The benefits of LED light include more uniform and brighter lighting, reduced shadowing and increased energy efficiency. Our goal is to have the new lights installed by the end of the year.
Over the past 5 years, Pickleball has exploded in popularity and is now played in all 50 states across the country. Pickleball is easy to learn, fast-paced and can be a terrific workout. We will have 3 Pickleball courts on court 13 and 1 on the backboard surface. Programming will include lessons, clinics, leagues, tournaments and fun social events for all.
Our expanded fitness area will be dedicated to cardiovascular training and include (3) new ellipticals, (2) new recumbent bikes and (1) new upright bike. We will move a majority of our current outdoor cardio equipment into the new space to make room for additional strength training in our current outdoor space.
We thank you for your patience while we complete these projects. Our goal is to have them all complete by the end of 2018. Thank you for continuing to support Westlake Athletic Club.
Have a Wonderful Holiday Season,
- Newsletter is Changing in 2019 – We need YOUR input
- New at WAC:
o Cardio Equipment Details, “Sprint 8 from Matrix”
o Swim Goals & Planning Program for 2019
o Member Poll of the Month Competition
Did You Know?
- We are starting an “Ask Our Pros” article in every newsletter! Please send questions to firstname.lastname@example.org and watch future editions for publication of the answers! If your question is selected, then you will receive one 30-minute session with the WAC professional who responded.
- We are seeking your ideas, contributions, and feedback to make our newsletter more valuable, informative, and entertaining for all members! Please e-mail email@example.com with:
o Photos (please include the full names of all people pictured)
o Announcements for Socials / Events
o Recipes Tried & Feedback/Photos (Prizes for member write-ups with photos?)
Ask the WAC Pros
In another new effort to promote newsletter participation and communications across the membership, we are starting a monthly membership “Ask the WAC Pros”. The objective is to submit any question(s) about Tennis, Swimming, Triathlon, Weight Training, Group Classes, Etc., to the newsletter editor, firstname.lastname@example.org for distribution to the club’s professionals who are all here to help provide answers.
If your question is chosen, then your name, original question and the respective answer(s) will be published in a following month’s newsletter! Additionally, you may be selected for a 30-minute follow-up session for additional discussion and assistance with the WAC Pro, if applicable to your needs! This should be a fun and creative opportunity to learn more about what WAC and our Pros have to offer with bettering your fitness and health.
To start us off for December, I will start with a common question I hear, “How do you read the swim workout language on the white board at the pool?”
While there is some differentiation across the coaching abbreviations, generally speaking, here are some basic tips to help:
- The distance numbers are in yards. Our pool is 25-yards across (1-way), so an out & back is a “50”, repeating that twice is “100”, and so on.
- The other numbers are quantities of repeats. So for example “3 x 100” means to perform 3 rounds of a 100-yard swim.
- Common abbreviations you will see indicate the type of stroke or activity you are to perform. There are four stroke types: Fly (Fly), Backstroke (Back), Breast (Br), Freestyle (Fr), and a combination of all four called Individual Medley (IM). Other activities include Kicking (K), Pulling with paddles and a bouy (Pull), or assorted drills (Dr).
- Units of time are also shown. For example, “R:10” means rest for 10 seconds in between rounds. Sometimes “interval” times are given for a workout, where you fit both the distance and the rest period into the same block of time the coach gives. So a “2:30 interval” for “5x100 FR” means to swim the freestyle stroke for five rounds of 100-yards, where you are leaving for the next round every 2 minutes and 30 seconds.
- Generally speaking, the workouts you find on the white board range from 2,700-3,300 yards total and are designed to take one hour (on average) to complete.
Hopefully these basics allow you to play around and vary your own workouts from fresh ideas seen on the board from our master’s swim coaches. If you have any questions or would like to learn more about getting into swimming for 2019, or taking your swim to the next level, then please reach out to me anytime and I am happy to help!
USMS Masters Swim Coach, Level 2
USAT Certified Coach
Certified Ironman Coach
Tennis Tip: Go Deep for Dollars
By Karl Akkerman
Many of you who have taken my clinic before know I have some favorite “mantras” or performance cues. I tell my students that my favorite mantra when I play is related to hitting the ball deep. I say over and over again, just before I return serve or hit a volley, "GO DEEP FOR DOLLARS." So many things occur in your favor when you can hit the line or come close. The pro tour statistics show that he or she who hits the ball deep usually wins the point, and many times, the match. Every round they move up their paycheck gets bigger.
So many times I will put out a target like a can of balls, cones, or a small red cup. I will remind them how important it is to go deep for dollars like the pros who want a bigger paycheck. It takes courage in a match to take the risk of hitting deep, but it has its rewards. I tell them, “if you hit it, you get it.” I have handed out many cans of balls, new fresh overgrips and the classic, "Trip to Hawaii (if I win the Power Ball Lottery)." About 4 weeks ago, I wanted to really motivate my members to go deep for dollars, so I put out a small red beer cup deep in the corner and offered $100 to whoever hits it. I have put out $20 numerous times and no one has ever hit it. I decided that I would ramp it up a bit and offered $100 to the person who hits the cup. Well Garnet Howells capitalized on it this time and took home the C note. It was pretty amazing how many close calls there were. More than usual, I found out what motivates my people.
$100 bill for Garnett Howells. (L-R) Melissa Sherline, David Spindle, Jon Rosenthal, Garnett, Steve Roblatt, Lindsey Spindle, and Curt Cutting are regulars at both my clinics.
On another positive note, recently Melissa Sherline received her Professional Certification as a PTR Professional after a long and rigorous 2-day training workshop. After studying the materials for another few days, she passed the very tough written test. I am very proud of her to achieve this distinct designation. I especially love her positive and fun attitude on the court with our members. She has her own clinic on Thursday evenings for adults and also works with the juniors as well. Dr. Allen Berger, USPTA Elite Professional and Clinical Sports Psychologist, helps me out on Sunday Mornings, bringing in the mental side of tennis every week. Come join us sometime to "Cash In" on the many benefits from these clinics. Garnett did.
“Just Having Fun!” Stop it! On a Monday night in July, Simon Romanus, Karl with a K, and Nico Van Niekerk found themselves posing as the Human Traffic Light.
Yoga to the Rescue During the Holiday Season...While the holiday season can be very joyful, it can also be a stressful time of year. Multitasking, buying gifts, traveling and gathering with difficult family members can all contribute to a high level of anxiety, stress and even elevated blood pressure. Yoga can help alleviate your holiday stress and worries by keeping you calm, grounded, and in the present time. Yoga strengthens both the mind and the body while fostering happiness and harmony thru a balanced lifestyle.Holidays can be hectic and demanding with long “to do” lists. Yoga teaches you how to relax, stay calm and collected and use proper breathing techniques to overcome the stress and focus on what is important. The physical practice of yoga (Asanas) enhances the flexibility of your joints, muscles, tendons and ligaments, promoting a healthier body and a more thoughtful lifestyle encouraging better eating habits and a workout practice, especially during the holiday season and vacation times.
The process of buying “the right” gifts for family and friends can promote anxiety and even take a toll on your finances. Yoga emphasizes less on the material things and more on what truly makes you happy - keeping everything into perspective, creating a balance in your finances, and preventing you from overspending.
Traveling during the holiday season is extremely stressful – long lines, cancelled flights, weather challenges, to name a few. Yoga promotes positive thinking, good intentions, meditation and proper physical asanas to help you endure these challenges and overcome any negativity.
Spending long period of time with difficult family members can become very uncomfortable and nerve-wracking. Yoga teaches you to focus on what is important, keep your calm and find enjoyment and peace from spending time with family and loved ones.
The practice of yoga is a great stress reliever for the holidays. So, show up on your mat and fall in love with taking care of yourself. Mind. Body, Spirit.
OM Chanti, Chanti, Chanti,
Personal Training at the Westlake Athletic ClubI’m not sure how it happened, but its December already and the holiday season is upon us! It is that time of year when we look back at this year and evaluate which goals we accomplished and which we fell short of. Some will have fallen short on the health and fitness goals, and rather than push on through with our workouts through the holidays will just throw in the towel on the exercise goals and plan on starting over again in the New Year. We encourage you to fight this urge and maintain your workout regime through the holiday season.
With the inevitable rounds of eating and drinking and those special once-a-year treats….. tons of extra calories will be consumed and weight will be gained if you do not work to burn some of those calories off. There is a better way. Starting now on a focused, sensible program of exercise, including balance training, core training, resistance training and cardio which will burn off those calories and help set the foundation for a results-oriented fitness program for 2019.
Your WAC membership entitles you to a Healthy Start assessment and an hour long session with a Certified Personal Trainer at no charge. Additionally, you can set a course for smooth-sailing through the holidays by booking three one hour training sessions for a total investment of only $99! That's five sessions with a wellness expert for less money than you’ll spend on pumpkin spiced lattes this season!
So hit the holidays in good shape this year. Don't wait until New Years Day to begin your wellness journey. We would be delighted to help you get started on a safe, efficient fitness program. You will love the way you look and the way you feel. Take the first step and book a Healthy Start assessment now. If you put in the effort, the results are guaranteed. Please e-mail Peter (email@example.com) to set up your appointment.
P.S. Imagine how good it will feel to begin the New Year without the additional holiday pounds and a solid plan in place for a healthier 2019!
Have a Healthy Holiday Season,
National Academy of Sports Medicine
DotFit Certified Fitness & Nutrition
Community Interest Article of the Month:
WAC Members Reach Out to Community to Help Families of the Borderline and Fire Catastrophes in Thousand Oaks
Our very own WAC members Susan Cutting Emerson, Lisa Bedigian, Emma Howells, Vienna Taylor, and Lorene Whitehouse took action and had no idea that it would develop into what is nothing short of EPIC.
With the help of children and many others in the community, this little Lemonade Stand, within the first 5 hours, raised $52,000! Hundreds of community members came by, participated, and donated money to help out those who were affected by these two tragic events.
Here is a picture of Susan counting the money as it poured in. The amount, as of November 27, has grown to over $61,000 and counting. (She is the one standing.) Her two children, Sofie and Charlie, were out there all day too:
Thank you ladies and to all those that contributed time and treasure to this worthy cause. So many of us were affected and knowing the community was reaching out, I am sure has huge healing affect to all. You can still donate money online. This charity goes 100% to those two events.
Members shown: Susan Emerson Cutting (2nd from left back row), Emma Howells 3rd from left on bottom row, and Lisa Bedigian 5th from right middle row.
We are all so proud of you ladies.
Recipe of the Month: Cauliflower StuffingWe are seeking your recipes, contributions, and feedback to make our recipes published here even more nutritious and delicious! Please e-mail firstname.lastname@example.org with your favorite seasonal recipes, as well your write-ups of how our previous recipes worked out for you at home!
- 2 tbsp. oil (or 3 tbsp. butter)
- ½ cup green onion chopped
- ½ cup celery, chopped or thinly sliced
- 2 ½ cups cauliflower, chopped
- 1 cup chopped mushrooms
- ½ teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- ¼ cup freshly chopped parsley
- 2 tbsp. chopped fresh rosemary
- 1 tbsp. chopped fresh sage
- ½ cup vegetable or chicken broth
In a large skillet over medium heat, melt butter. Add onion and celery, and sauté until soft (7-8mins). Add cauliflower and mushrooms, then season with salt & pepper. Cook until tender (8-10mins). Add parsley, rosemary, sage, and stir until combined; then pour vegetable broth and cover with lid. Keep covered until everything is tender and liquid is absorbed. (15mins) Serve & Enjoy! (Makes 3 servings.)
Bulletin Board for MembersWe are seeking your contributions and feedback to share with our membership! Please e-mail email@example.com with ideas, comments, or information that you would like our membership to see and know about!
Electronic Match Finder
Here are the current members looking to find matches:
Please e-mail firstname.lastname@example.org with your information to be added to this list in future newsletters.
Are you Looking for a Game?
Are you Short a Player for a Match?
We have created our new "Matchmaker" board to help you find other players at the club. It is located at the bottom of the stairs in the breezeway. The idea behind the board is to help singles or doubles tennis members find a match or to help players who have a reservation but are short a player or two. This is a great way to get to know new members at the club, as well as connect with existing members you have not had the opportunity to meet.,
This is a new system and we welcome any feedback that will help to improve upon it.
Swim Video of the Month: What does “Master’s Swimming” Really Mean?
(Provided by the United States Masters Swimming Organization)