March Newsletter 2014
Spring is a wonderful season. More hours of light, more sunshine to warm and more opportunities to take your exercise program outdoors. Although it has been an extremely mild winter here in So Cal, I am sure many of us cut back on our outdoor activity level. Spring is a perfect time to reset your fitness goals to include outdoor activities such as hiking, biking, running and swimming. Time to get back out there and enjoy our beautiful weather!Your new fitness goals should be S.M.A.R.T goals. A SMART goal is defined as one that is specific, measurable, attainable, realistic and timely. Goals such as “ getting healthy” are not specific enough. If you are interested in improving your cardiovascular conditioning your SMART goal should be: Starting this week, I am going to do some form of cardio for at least 30 minutes, 3 days per week. I will commit to this schedule for the next 3 months. Setting SMART goals doesn’t mean you’ll never experience failure or setbacks. But it does give you something concrete to work toward and can increase your chances of being successful.
We are thrilled to welcome all of the P5 Race team members that have joined WAC in the past few weeks. P5 Racing is a Conejo Valley multisport club that strives to be a unifying group in our community. P5 brings together all levels of triathletes, cyclists and runners in an effort to provide a social framework to aid athletes in their training and racing. We are excited you have chosen our club for your swim training and recreational needs.
WAC will be hosting our second World Team Tennis Festival on April 12th and 13th. Special WTT rules include: no ad scoring, let serves are in play, substitutions during sets, overtime, super tiebreakers and co-ed teams. We are looking for 3.5 and 4.0 teams with a minimum of 2 men and 2 women per team. The most ideal team with have 3 men and 3 women. Please contact Calle Hansen for additional information. Calle can be reached directly at 818-239-6961.
Calle Hansen has been busy in March competing in two local tournaments. The Pro Pre Qualifying tournament was hosted by the Calabasas Swim and Tennis Club. Players of different ages competed for a Wild Card into the Pro Future Championship which would be held the following week. Calle played well throughout the qualifying tournament and eventually went on to win the wild card in both the singles and doubles.
In the first round of the Future tournament Calle was paired up with Evan King who is currently ranked in the top 500 in the world. Evan played very well in the first set and went on to win 6-2. Calle started to hit the ball more aggressively in the second set but unfortunately came up short and lost the set 6-4. In the doubles Calle and his partner Quinn Borchard were paired against the number 2 seeds in the first round. Although they played well they eventually went on to lose in a 10 point tiebreaker.It has been 8 years since Calle last competed at the professional level and while he was proud of his performance he also realized he could no longer compete against the younger players speed and agility. We are proud to have Calle representing WAC at the tournaments and wish him luck in his future events. We are grateful to have him on our WAC team. Thank you to all of the members that went out to cheer Calle on. Your support was greatly appreciated.
Have a Healthy Day,John SutcliffeGeneral Manager
WAC has chosen Richard Olson as our member of the month for March. Richard has been a member of the club since 1987. Richard has a passion for swimming and has been swimming a minimum of 109 miles per year since 2003. WTSC members started tracking their yardage on index cards at the front desk in 2003 and Richard is the only remaining member that still utilizes the cards to keep tally of his workouts.
There are a few things that Richard has incorporated into his exercise routine that we can learn from. The first thing is that Richard is consistent with the time of day that he swims. Plus or minus five minutes Richard arrives at 12 o’clock for his workout. Having this consistent routine is an easy way to make exercise part of your daily routine.
The second thing we can learn is that we should exercise a minimum of 2 to 3 times per week. Richard is religiously at the club a minimum of 2 times per week. Research shows you must exercise a minimum of 3 times per week for a minimum of 30 minutes in order to maximize the results from your exercise program. If you are exercising anything less than that you will not attain the results you are seeking.
Another component of an effective workout regime is intensity. In order to maximize the results you must vary the intensity of your workout. Richard consistently varies the intensity of his sessions by swimming intervals. He varies his speed and distance in order to change his heart rate which increases his capacity to pump oxygen to the muscles. If you do not change the speed and distance of your laps your body will quickly adjust to the same routine.
Richard is also religious about tracking his workouts. He has been tracking his workouts since 2003 and can tell you exactly how many miles he has clocked each year. We are much more likely to stick with our workout routine if we track our workouts. Whether you use paper and pencil or newer devices such as the Fit Bit you should track such things as distance, time, speed and intensity. You will find that tracking your results will motivate you to stay with your fitness regime.
The final take away we can learn from Richard is that we are much more likely to stay with our exercise regimes if we exercise with our buddies. Richard typically swims with 2 or 3 other members when he exercises. Scheduling your workouts with your friends or family will definitely motivate you to get yourself to the gym to workout with your buddies. Once there, you will also find yourself pushing harder during your sessions in order to keep up with friends. Nothing motivates Richard to work harder than turning his head to breath and seeing he is a body length behind Jim.
Join me in congratulating Richard for his lifelong commitment to an active and healthy lifestyle.
Traffic ticket warning
Be aware that the Highway Patrol have been issuing tickets to drivers that are rolling through the stop sign at the corner of Lindero & Triunfo Canyon Road. Please come to a complete stop before making the right hand turn onto Triunfo Canyon Road.
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.
Fitting Exercise into Your Busy Schedule
Being active doesn’t mean having to spend hours at the gym. You can find ways to work exercise into your life doing things that you love. Pick an activity that you enjoy doing, like going for a walk, gardening, dancing, or something new you haven’t tried before. You’ll be getting your daily exercise and barely noticing it!
Having a consistent fitness routine is an easy way to make activity part of your daily life. When planning your exercise, aim for SMART moves (specific, measurable, attainable, realistic, timely): pick a time, place and activity that fits into your life and stick with it! Find three places in your schedule during the week where you can fit in fitness. It may be in the morning, during your lunch break, before dinner or in the evening. Recommit to these times at the end of the week, or adjust your work-out schedule if need be.
Also, you can try to sneak in exercise whenever you can by taking the stairs, or doing squats or crunches during a TV commercial. You’ll be surprised by how quickly these small changes add up. In the course of a week, try to spend about a half hour, two or three days out of the week, doing something you love that is physically active.
Don’t worry if you can't find the time for 30-60 minutes of physical activity; exercising for a shorter amount of time twice a day can be just as effective as doing your whole workout at once. A study at the University of New Hampshire found that exercising twice a day for 15 minutes can also improve lung capacity more than a single, half hour session. Plus, it's a great way to get in all your activity if one session seems too daunting!
Break your activity into two sessions this week. Try getting in half your workout in the morning or during lunch and the other half after work or back at home. Shorter sessions mean you can still take care of your to-do list!
Lose Body Fat in the Pool
A pool might not be the first place you think of going when you're looking to shape up and slim down—but perhaps it should be. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout.
And while swimming may not offer the lace-up-your-shoes-and-go convenience of running, all you need are three key items—swimsuit, cap, and goggles—and you're set to hit the water. So go ahead: Make a splash with one of the best workouts for men and women!
Why Water Works
The body-shaping benefits of swimming workouts are the result of a perfect storm of calorie burn and muscle recruitment. An easy swim burns around 500 calories an hour, while a vigorous effort can torch almost 700. And because water is nearly 800 times denser than air, each kick, push, and pull is like a mini resistance workout for your entire body—especially your core, hips, arms, shoulders, and glutes. So in addition to blasting calories as you swim, you build lean muscle, which ignites your metabolism so that you burn more calories once you've showered and dried off.
The irony is that while swimming makes you lean and mean, it's also kind to your body. Water basically neutralizes gravity, so you become virtually weightless when immersed, giving your joints a much-needed vacation. "You can swim almost every day without risking injury," says Joel Stager, Ph.D., director of the Counsilman Center for the Science of Swimming at Indiana University at Bloomington, who has studied the effects of swimming for years. "You can't say the same for running or strength training."
And that makes swimming something you can do for your entire life—a major bonus because it can literally help you stay younger: "Our research shows that habitual swimmers are biologically up to 20 years younger than their actual age," Stager says. The data, which were presented at an American College of Sports Medicine Conference, revealed that a swimmer's blood pressure, cholesterol levels, cardiovascular performance, central nervous system, and cognitive functioning are all comparable to someone far younger.
Group Exercise Schedule
| Yoga || Tue/Thurs ||9am||Zabrina||Beginner/Intermediate|
Meet Your Masters Coach: Kari Davis
WAC welcomes Kari Davis as our new Masters Swim Coach. Kari was a Collegiate All-American swimmer that has over 30 years coaching experience. Kari began teaching swimming in San Diego in 1990. In 1991 and 1992 she was San Diego’s Age-Group Coach of the Year.
In 2005 Kari moved to Park City where she started a Masters Swim Team and began coaching triathletes. Kari loves coaching and enjoys working with students of all ages and abilities. Kari lives with her husband in Westlake Village and has 2 grown children.
Masters Swim Schedule
Mon & Wed 12 to 1pm
Tues & Thurs 5:30 to 6:30am
Sat 7 to 8:15am
Video clip fromChris Dudeck, Co-Director at WAC
|CLINIC||DAY AND TIME||PRO|
|Ladies Inter.||Mondays 9:30-10:30 a.m.||Lorene|
|Ladies Begin.||Mondays 10:30-11:30 a.m.||Lorene|
|Intermediate Live Ball
||Mondays 6:00 -7:00pm||Matt
|Serious Tennis.||Tuesdays 6:00-7:30 p.m.
|Cardio Lite||Wednesdays 9:30-10:30 a.m.||Chris|
|Men’s Live Ball||Wednesdays 6:30-8:00 p.m.||Calle|
|Ladies Inter.|| Thursdays
|Live Ball||Saturdays 10:30-11:30 a.m.||Calle, Matt|
|Cardio Lite||Sundays 8:00-9:00 a.m.||Chris|
|Cardio Hard||Sundays 9:00-10:00 a.m.||Chris|
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 protected].
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 [email protected].
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 protected]
Peggy @ 818-991-0975