WHERE DID SUMMER GO?
WOW. We are closing in on the end of August! It has been a terrific summer at the club! We took note of how impactful the increase in the number of campers was on our members last year and took steps to reduce the number of campers this year. The result was a much calmer atmosphere for both our members and staff. I want to thank both our members and the staff for working together to make this another successful summer at the club.
This past weekend we hosted our summer USTA Junior Open Tournament with 200+ competitors. It was an exciting weekend with plenty of terrific tennis. WAC juniors had a strong showing with Emily Ackerman and Rachel Wagner dominating the 16U division with 1st and 2nd place finishes respectfully and Roxana Nourishad grabbing 1st in the 10U division. Congratulations Ladies!
Calle and Chris will wrap up August with their Adult Camp on August 30th and 31st. The camp will feature stroke analysis, court positioning, footwork, live ball situations, agility and strength, and match strategy. This weekend intensive camp is designed to better your skills and raise your game to another level. Come on out and sharpen your game just in time for the Club Championships in September. Space will be limited so don’t forget to sign up early.
In September you can “Show what you got” in the Club Championships which will be contended all month long. Members will schedule their own matches in the rounds leading up to the semi-finals and finals and then the final 2 rounds will be schedule for the weekend of Sept. 27-28. There will be singles and doubles – ladies, men’s, mixed, husband & wife, 65+ in 3.0, 3.5, 4.0, 4.5 and Open Divisions. Come on out and have some fun. To register, call the front desk (818-889-6164) or stop by and complete the registration form.We continue to work with the County of LA to obtain our building permits for the new clubhouse. We are at the very end of the process and expect the permits to be issued shortly. We are optimistic we will begin construction early in October. We will update you as soon as the permits are issued.
Have a Healthy Day,
It is undeniable that completing an IRONMAN is a huge challenge. It is a lifestyle where athletes spend 10 to 20 hours per week training in the pool, riding the bike and running. Preparing for a swim of 2.4 miles, a ride of 112 miles and a 26 mile marathon takes time and commitment that needs to be shoe-horned around family and work. But it is a challenge that can be accomplished as recently demonstrated by Stephan and Susan Corti who completed their first Ironman earlier this month in Mt. Tremblant, Canada.
With smart training, reasonable goals and plenty of determination Susan and Stephan were able to go on to finish their race in less than 12 hours. They are now one of the select few that have earned the title IRONMAN. We congratulate you both for completing your long journey to become IRONMEN. You’ve earned a lifetime of bragging rights! Please join me in recognizing Stephan and Susan as our Members of the Month.
We are always looking for inspiring stories about our members and their amazing accomplishments. If you or a member you know have an inspiring story to tell, please contact John Sutcliffe at firstname.lastname@example.org.
Water is Life
The drought in California continues to have a devastating effect throughout the state. WAC would like to remind all of our members that there many of small things we all can do to help out. Here are a few things we can do at the club to conserve water:
1) Remember that there are many ways to save water and they ALL start with you.
2) Please limit your shower time to less than 5 minutes. We’ll save up to 1000 gallons per member per month. We will be converting to Low Flow shower heads by the end of August.
3) When washing off your hands, turn off the water while you lather.
4) Plug the sink instead of leaving the water running while you are shaving. This will save up to 300 gallons.
5) Turn off the water while you are brushing your teeth. This will save up to 750 gallons.
6) See a leak? Let management know.
7) When you are finished icing down your injuries dump the remaining ice in one of the flower pots.
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.
Hydration and Nutrition Tips (during cardiovascular workouts)
By Scott Davis
I am going to keep this simple.
- When training or racing EAT sooner rather than later. Nibble something every 15 to 20 minutes.
- Drink more rather than less. Drink at least 1 bottle (24 to 30 ounces) per hour.
- Now the hard part! Start incorporating these practices into your exercising routine IMMEDIATELY.
- Lastly, begin taking 1 or 2 salt tablets per hour if you are not already using an electrolyte drink. This is particularly important in the hot weather or during intense exercise sessions.
6 Easy Exercises to Strengthen Your Core
Okay, perhaps you are enough of a realist to know you’ll never have a six-pack. But exercising your core is still important: Strong abdominal and back muscles are essential for doing everyday tasks, like lifting a 20 pound toddler and putting away groceries, not to mention preventing an achy back and maintaining good posture. Switch out your crunch style stomach routine and replace it with a Pilates inspired regime. Complete the workout 3 to 4 times per week to make the most of your midsection.
1) Knee Fold Tuck: Sit tall, hands on floor, knees bent, squeezing a ball between your legs. Lift knees so shins are about parallel to the floor; extend arms. Pull knees towards shoulders, keeping upper body still. Bring knees back to starting position. Repeat 15 to 20 times.2) Climbing Rope: Sit with legs extended, feet turned out in a V position, toes pointed. Contract core muscles and roll spine into a C-curve. Lift arms and move them as if you were climbing a rope. Twist slightly with each reach. Do 20 reaches with each arm.
3) Side Balance Crunch: Begin with left knee and left hand on the floor, right arm pointed towards the ceiling. Extend right leg so your body forms a straight line. Pull right knee toward torso and the right elbow toward knee. Straighten arm and leg. Repeat 10 times, then switch sides.
4) Circle Plank: Start in a plank position with the abs tight. Pull right knee in and circle it clockwise, then counterclockwise. Keep the rest of your body stationary. Repeat 5 times, then switch legs.
5) Sliding Pike: Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet. With legs straight, raise hips and draw legs toward hands into a pike position-your feet should slide easily. Hold for 1 count, then return to start. Repeat 10 times.
6) Oblique Reach: Sit with knees bent and feet on floor. Straighten right leg. Roll spine into a C-curve. Place left hand behind head and extend right arm. Twist body to the left, roll back a bit more (hold for 1 count), then come up. Do 5 reps then switch sides.
Benefits of Swimming All Four Strokes
Wondering what the benefits of practicing different strokes may be? If you are a recreational swimmer, chances are that your “go to” stroke is the freestyle. Because it is one of the easiest and fastest strokes to learn, the front crawl is usually the universal stroke in the pool. But, you may not be aware of the big benefits you can receive, both physically and mentally, from learning, practicing and training with all four major strokes.
The freestyle, backstroke, breaststroke, and even the butterfly can help you become a stronger and better overall swimmer. Here are four benefits from breaking out of your freestyle-only routine.
1) Because it is Fun: Plain and simple, learning and mastering various strokes is more fun than just doing the same stroke every time you hit the pool. Swimming the same stroke, lap after lap, can get pretty monotonous, pretty fast. One way to bring fun back into your swimming routine is to learn a new stroke. Not only is it great to switch up strokes to help you stay engaged and focused, but individual medley sets are also extremely challenging and a little more fun to do.
2) Because it will Build Different Muscles: If you use the same machine, and only that machine, in the gym, you are only going to build a small, isolated number of muscles. The same goes if you swim the freestyle. If you are able switch up your stroke during the course of the training session, you’ll be able to build and stretch a wider variety of muscles. For example, the breaststroke really helps build your lower arm muscles and inner thigh muscles. The butterfly puts a lot of emphasis on your lower back muscle groups and can even help develop smaller muscles throughout the lower leg. Backstroke helps develop strong triceps, shoulder, and back muscles. Learning how to swim all four strokes can really help you develop a better, more efficient cross training routine.
3) Because it can Help your “Go To” Stroke: Skills learned in less used strokes can greatly benefit your “go to” stroke. This is one reason that high level, competitive swimmers don’t just swim one stroke while they are training. They know that the skill learned while perfecting and tweaking all four strokes can be transferred to their stroke of choice. This is especially true for body alignment, stroke entry and undulation rhythm.
4) Because it can Help your Triathlon: The benefits of swimming all four strokes apply to anyone: recreational, fitness, or professional swimmers. If you are training for a triathlon, learning and practicing various strokes can also help you while you are in the water. You can use the breast stroke to help you with recovery and orienting yourself and if you have practiced the backstroke you will feel comfortable rolling over onto your back and taking a few minutes to catch your breath.
Group Exercise Schedule
| Yoga || Tue/Thurs ||9am||Zabrina||Beginner/Intermediate|
Masters Swim Schedule
Tues & Thurs 5:30 to 6:30am
Tues & Thurs 6:30 to 7:30pm
Sat 7 to 8:15am
Video clip from Calle Hansen, Co-Director at WAC
Video clip from Chris Dudeck, 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 | Lorene
Beg. Clinic | Monday 10:30-11:30am | Lorene
Int. Live Ball | Monday 6:30-8:00pm | Matt
Serious Tennis | Tuesday 6:00 - 7:30pm | Chris
Cardio Tennis | Wednesday 9:00 - 10:30am | Chris
Men’s Live Ball | Wednesday6:30 – 8:00pm | Calle
Adv. Ladies Alter. |Thurs. 10:30 – 12:00 | Chris
Beg. Clinic | Thursday 6:00 – 7:00pm | Sandy
Live Ball | Saturday 10:30 -11:30am | Calle
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.
Ed Kronstadt is looking for 4.0-5.0
players for singles and doubles. The group will play week days 9 to
11am. Ed will maintain an e-mail listing and help coordinate the
matches. If interested please e-mail Ed at firstname.lastname@example.org.
Evelyn Muller & Peggy Lorbach are 3.5 players looking for subs. Can play 8am Mon, Tues, Fri and Sat. Please contact them if you are interested.
Evelyn @ 805-496-1205 / email@example.com
Peggy @ 818-991-0975