October Newsletter 2014

October 17, 2014

imgDear Members,

We are excited to announce that we have cleared the final hurdle in the permitting process and now have permits in hand and will soon begin the “Big Build.” The next step in the process is to secure the financing for the construction. We have already begun the application process with our bank and expect everything to be completed in 4 to 5 weeks. We are estimating that construction will begin mid to late November and be completed in 12 to 15 months.

We have selected our general contractor and are working with them to develop the timeline for the different phases of the construction process. Once a timeline has been established we will share that with our members. Please keep us updated with any changes in your e-mail address as a majority of our construction updates will be communicated via e-mail.

Throughout the month of September our members competed in the Club Championships which culminated the final weekend in September with the crowning of our champions. Championship weekend was an exciting weekend with the players putting on a terrific show for the spectators. Congratulations to all of the members that took home the gold. Thanks to all that participated in the 2014 Championships. It was another exciting year and we hope to see you all (and more) again next year.

It is with bitter sweet feelings that I announce the retirement of Sharon Swartz. Sharon started at the front desk nearly 20 years ago and has worked her way up to her current Office Manager position. Sharon has provided our members with amazing customer service and done so always with a smile. She has fine tuned the office into a well oiled machine and will be dearly missed. She is looking forward to spending more time with her precious grandchildren and traveling more with her husband Jan. Please join me in thanking her for her many years of service at the club and wishing her well in her future adventures. We will miss you!!

Please join me in welcoming Shari Gianini as our new Office Manager. Shari is excited to be joining the WAC team as the Office Manager. She and her husband Paul recently relocated to the area from Atlanta, Georgia. While in Atlanta, Shari worked at the Windward Lake Club, a large swim/tennis club, for 14 years as the the Academy Administrator for the junior tennis program. Shari and Paul have played tennis over the years and hope to get back to playing again soon. Being new to California, they are site seeing, exploring and taking advantage of all our beautiful state has to offer. They have 2 children; their son Nick is 20 years old and in the US Navy and their daughter Megan is 18 and a freshmen at San Francisco State University. Shari is a graduate of Florida State University and enjoys watching the Seminoles hoping they'll play their way to another National Championship!

Have a Healthy Day,

John Sutcliffe
General Manager

imgMember of the Month - Michael Lacey

Michael – YOU are an IRONMAN. In early October Michael competed in Ironman World Championships in Kona, HI. Four years ago when Mike started competing in triathlons, he never thought he would compete on the biggest stage in the world, The World Championships in Kona. He is now one of the very few that can say he completed the 2.4 mile swim, 112 mile bike ride and 26 mile run in Kona. Despite almost being blown off of his bike because of the high winds, Mike was able to cross the finish line in 12 hours and 4 minutes. An amazing feat considering 27 professional triathletes did not finish the race! Join me in congratulating Michael for completing his first Ironman.

2014 Club Champions –
Congratulations to all of our Champions

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Steve Wilde – Men’s Open Singles Champion 
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Steve Young – Men’s 65+ Singles Champion 
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Brant Benun – Men’s 4.5 Singles Champion 
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Paul Ackerman – Men’s 4.0 Singles Champion
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Ed Balletta – Men’s 3.5 Singles Champion
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Brooke Gabbey – Women’s 3.5 Singles Champion
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Peter & Sean Sabat – Men’s Open Doubles Champions
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Paul Krasner & Dave Solomon – Men’s 8.0 Doubles Champions
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Laksamee Weilage & Brooke Gabbey – Women’s 7.0 Doubles Champions
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Steve Hamburger & Bill Ries – Men’s 7.0 Doubles Champions
  

USTA Tournament Results

WAC hosted our Fall USTA Open Tournament on October 3rd and 4th. Despite the heat it was another terrific weekend of tennis. WAC was well represented with a several members taking first place and many others fighting their way into the finals. Join me in congratulating the following members for outstanding performances in less than perfect conditions:

Men's Open Doubles Winner: Brandon Lam & David Goulak
Men's 4.5 Singles Winner: Peter Sabat
Men's 4.5 Doubles Winner: Todd Bjerken & Peter Corbitt
Women's 3.5 Doubles Winner: Jeanne Tatum & K. Blackwood

Men's Open Singles Finalist: Calle Hansen
Women's Open Doubles Finailst: Taurie Bjerken & Maggie Dudeck
Mixed Open Doubles Finalist: Taurie Bjerken & Todd Bjerken
Men's 4.0 Singles Finalist: Eric Kissler
Men's 4.5 Doubles Finalist: Jeff Turk and Paul Ackerman
Women's 3.5 Finalist: Lisa Shepard & Lynn Abroms
Women's 4.0 Doubles Finalist: Alex Campbell & Angela Parker

Fitness Stuff

Meet your Trainers

imgJared Tavaolian
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.

imgPatti Markowitz
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.

Fitness Tip

7 Golden Rules of Fitness

Confused about whether to stretch before or after exercise, or the optimum heart rate for fat-burning? Just follow these simple and effective workout rules to get the most out of your workouts.

  1. Keep Hydrated – Hydration affects the energy levels and is essential to your workout performance. Proper hydration regulates body temperature and heart rate. In one hour of exercise, you could lose more than 1/3 of a gallon of water, depending on exercise intensity and air temperature. Without enough water for the body to cool itself through perspiration, you will become dehydrated and you will lose energy and your muscles may cramp.
    Drink at least one cup of water 20-30 minutes before exercise. It you workout first thing in the morning, keep a glass of water on your bedside table and drink it as soon as you get up. For every 15 minutes of exercise, drink an extra cup of water. The harder your workout, the more fluids you’ll need. Hydrate afterwards to replenish the body.
  2. Eat before and after – Before your workout, have protein and slow-burning carbohydrates together, such as a piece of wholegrain toast with peanut butter. Ideally, you’ll eat 2 hours before your workout, but if you workout first thing in the morning, grab at least a glass of juice or a cup of yogurt. Do not workout on an empty stomach.
    Afterwards, refuel quickly. Research suggests there is a 30 to 60 minute widow after your workout when you want to consume a certain amount of protein to fuel muscle growth. You could try either chocolate milk or a sports drink high in protein. Eat a larger meal within an hour or two of completing your workout.
  3. Do your Cardio – Oh the excuses: “I hate cardio”, “cardio is boring”, “I do not have time”. We have heard them all. But you should aim to do cardio training a minimum of 3 times per week for 30 to 60 minutes each time. Keeping your heart high for 30 to 60 minutes is the most effective way to burn calories. Whatever you choose – an aerobics class, elliptical or the treadmill – get sweating!
  4. Do your weights – As we age we lose muscle mass and it is important to replace it. You should weight train a minimum of 2 or 3 times per week and target all of the major muscle groups.
    One of the biggest reasons to lift weights is that you will continue to burn calories for hours after the workout is complete. Whether you use weights, resistance bands or your own body weight, having more muscle mass generally means you have a higher resting metabolic rate, so you’ll burn more calories even when you are not working out. Beyond looking fitter and trimmer, you’ll shift your fat to muscle ratio. Resistance training will help you reduce fat mass, which is related to cardiovascular disease.
  5. Change it up – You start working out, you lose a little weight and then you stop making progress. This happens to all of us. You need to add variety to your workout regime in order to “confuse” your body. Your body quickly adapts to what you do, so switch your workout programs regularly. When weight lifting, try upping the repetitions or load. For cardio, gradually increase your duration and vary the intensity. If you always use the same cardio piece switch that up as well.
  6. Stretch – Stretching is important for many reasons: it improves flexibility and circulation, helps prevent injuries and helps relieve stress. While the start of a workout should involve light cardio to get the muscles warmed up, you should never stretch muscles that are not thoroughly warmed up. Stretch lightly after you have warmed up but save a majority of your stretching for the end of the workout. Be attentive to problem areas – if you’re prone to back injury, for example, stretch out the hamstrings and lower back. Stretching also makes you feel good and helps you relax.
  7. Don’t forget the PROTEIN – Protein is a major building block for muscle and is broken down and used to fuel muscle recovery after your workout. While working out you break down muscles, and rebuilding occurs in the recovery stage 24-36 hours later, which is why protein is essential after your workout. Try to get protein with every meal or snack and try supplementing with whey protein powder drink after every workout because it is an easily digestible form of protein. 

Swimming Tip

Health Benefits of Swimming

Regular swimming can offer anyone, especially older adults, a wide range of health benefits including feeling and looking younger. Here are 9 ways taking to the water can boost your health.

  1. The Ability to do More with Less – Swimming offers something no other aerobic exercise does: the ability to work your body without the harsh impact on your skeletal system. This means that the pool provides an ideal place to work stiff muscles and sore joints, especially if you are overweight or suffer from arthritis.
  2. Increased Muscle Tone and Strength – A swimmer is propelling himself through water, a substance about 12 times as dense as air, which means that every stroke and kick becomes a resistance exercise. It is well known that resistance exercises are the best way to build muscle tone and strength. Have you ever seen a weak looking competitive swimmer?
  3. Improved Flexibility – Swimming puts the body through a broad range of motion that helps joints and ligaments stay loose and flexible. The arms move in wide arcs, the hips are engaged as the legs scissor through the water, and the head and spine twist from side to side. All of these movements help with flexibility.
  4. A Healthier Heart – Swimming also helps improve the most important muscle in our body: the heart. Because swimming is an aerobic exercise, it serves to strengthen the heart, not only helping it become larger, but making it more efficient in pumping. This leads to better blood flow throughout your body. The American Heart Association reports that just 30 minutes of exercise per day, such as swimming, can reduce coronary heart disease by 30 to 40 percent.
  5. Weight Control – Swimming is one of the biggest calorie burners around and that makes it great for keeping weight under control. The exact number of calories you burn depends on the intensity with which you exercise, but as a general rule, for every 10 minutes of swimming: the breast stroke will burn 60 calories; the backstroke burns 80; the freestyle burns up to 100; and the butterfly burns an impressive 150. To boost the calorie burning component of swimming consider using intervals in which you work your hardest for short bursts and then recover.
  6. Improved Cholesterol – Being healthy is more about having the right ratio of cholesterol in your body than it is about having just lower levels of LDL or “bad” cholesterol. Swimming can get help these levels in the right balance thanks to its aerobic power, which has been proven to raise HDL levels.
    What’s more, studies have shown that aerobic exercises like swimming can also keep your endothelium in good shape. What’s your endothelium, you’re wondering? It’s the thin layer of cells that lines your arteries, and tends to lose flexibility as you age. Studies have shown that people in their sixties who participated in aerobic exercises, had endothelium functions that was found to be equal to those 30 to 40 years younger. The theory is that because aerobic exercise causes arteries to expand and contract, it keeps them more flexible.
  7. Lower Risk of Diabetes – When it comes to warding off diabetes, there are few prescriptions as powerful as aerobic exercise. With just 30 minutes of breaststroke swimming 3 times per week, you can burn 900 calories, reducing your risk of contracting type 2 diabetes by over 10 percent. If you already have type 1 diabetes, the aerobic benefits of swimming can be particularly helpful, as this type of exercise can increase insulin sensitivity.
  8. Lower Stress and Higher Spirits – In addition to a natural high, release of the feel-good chemicals known as endorphins, swimming can also evoke the relaxation response similar to the way Yoga effects on the body. This is due in large part to the constant stretching and relaxing of your muscles combined with deep rhythmic breathing. Swimming is also a meditative exercise, with the sound of your breathing and the splash of the water acting as a mantra of sorts that can help you “drown out” all other distractions.
  9. You Just Might Live Longer – Researchers at the University of South Carolina followed 40,547 men, aged 20 to 90, for 32 years and discovered that those who swam had a 50 percent lower death rate than runners, walkers or men who got no exercise. Not a promise of immortality, but it seems that swimming can at least help you avoid dying prematurely. 

Group Exercise Schedule

 

Class Day(s)             Time Teacher Description
 Yoga
 Tue/Thurs       
 9am        Zabrina Beginner/Intermediate
 Yoga                  Mon/Wed 6pm Beth/Cindy Beginner/Intermediate
 Fusion               Tue/Thurs 6pm Katie               Pilates/Yoga
 Yoga 
 Sat  8:30am Katie Beginner/Intermediate
 Yoga Sun 9am Zabrina Beginner/Intermediate

 

Masters Swim

imgMeet our new Masters Coach – Kevin Lane

Kevin Lane brings to the Westlake Athletic Club an enthusiastic love and insight to swimming. With many years of experience as a swim coach and a competitor, Kevin looks forward to helping others become better swimmers and athletes and to see how wonderful and positive the swimming experience is.

Kevin Lane is the Assistant Coach of California Lutheran University Men’s and Women’s Swim Team. In addition to coaching at CLU, Kevin is a USMS (US Masters) Certified Level 2 Coach.

Kevin started swimming and competing at the age of 7. Growing up in Connecticut, swam through his teen years on the club and YMCA level. Kevin helped set many Connecticut State relay records and competed at the YMCA National Championships. He represented Connecticut Swimming as an all star team member where he traveled and competed against other all star teams. Moving on to Southern Connecticut State University, a top ten NCAA Division II School, he competed at the NCAA National Championships 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. Kevin has also set many USMS relay long distance pool records. For over 20 years Kevin has been coaching on the Masters, Novice and College level. He has just completed his 5th year of college coaching at CLU. Kevin also keeps a robust swim lesson schedule for “learn to swim” as well as “competitive strokes” lessons for all ages.

Kevin will be coaching the Tuesday and Thursday 6:15 to 7:30 workout and is also available for private lessons. If you are interested in private lessons please schedule them through the front desk.
 

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

Tennis Stuff

Video clip from Calle Hansen, Co-Director at WAC

Video clip from Calle Hansen

Tennis Clinics

Clinic Rates:
(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

Match Finder

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 stevehamburger@gmail.com.

 

 

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