October Newsletter 2013
Yoga and Pilates classes are off to a terrific start but there is still room for more students in all of the classes. Members have provided great reviews on classes taught by Katie, Zabrina, Shauna and Beth. Yoga and Pilates are great for improving flexibility, balance, endurance, coordination and strength and would be a great addition to all of our exercise routines. I encourage all of our members to come on in and try a few classes. I am certain you will enjoy the classes and will quickly reap the benefits of this ancient Indian discipline. These classes are being offered at no additional charge to our members. Our schedule is included in the fitness section of the newsletter. Feel free to e-mail me with your suggestions for additional time slots.
We are also gearing up to begin offering small group personal training by the end of October. These classes will be conducted by certified personal trainers and will be comprised of a variety of exercises conducted at 8 to 10 stations that participants will rotate through. The classes will be focused on functional types of movements utilizing balance balls, bosu balls, bands, kettle bells, medicine balls, steps and more. For those of you that have hit a plateau with your current strength training regime, these classes will take you to the next higher level of fitness. This small group format will increase your commitment to exercise and provide additional motivation while exercising. The price per class will be $10 and will be sold in packages of 8 sessions. Stay tuned for additional details over the next 2 to 3 weeks. Please read more about Patti Markowitz and Jared Tavasolian in the fitness section.
It was an exciting month of tennis with the return of our club championships. It has been a few years since the championships were held and members were excited to have them back. A total of 98 members participated in the month long event which culminated in championship weekend on September 28th and 29th. Thanks to all of the members that came out to cheer on their friends and family. It was great to see the balcony filled with spectators for a majority of the weekend. A shout out to the players as well. We were thrilled to have you playing and look forward to seeing you again next year. Congratulations to the following winners: Steve Wilde (Men’sOpen Singles), Matt Shumway (Men’s4.5 Singles) Brian Seigel (Men’s 4.0 Singles), Bill Knebel (Men’s 3.5 Singles), Ian Goldsmith & Deva May (Mixed Open Doubles), Kathy Gibson & Kim Lane (Ladies 4.0 Doubles) and Angie Bentz & Maria Goldberg (Ladies 3.5 Doubles.) Due to scheduling difficulties there are a few more matches yet to be played.
We are one step closer to breaking ground on our new clubhouse. We have submitted our revised engineering plans to the city and are waiting for the final approval. Once we receive our approval we will apply for the permits and shortly thereafter begin construction. We estimate we will break ground in the early part of 2014. Construction is expected to last 12 to 15 months. We will remain in our current facility until the new clubhouse is complete, at which point we will demolish the original clubhouse. We will then create a beautiful new outdoor social space for our members to gather and relax and enjoy themselves. We are open to any suggestions you may have regarding what should be included in this new area. We have not yet finalized the plans for the new outdoor space but here are a few of our ideas: shade structures, fire pit, BBQ, heaters, additional Jacuzzi, and Bocce Ball court.
Have a Healthy Day
“Ironman. One word that draws out so many emotions: strength, exhilaration, delusional, unstoppable, torture, goal crusher, adventure, rock bottom, dream. One thing I know without a doubt is that it is a true test of the human spirit.” These are the words of Michelle Greathouse one month after completing Ironman Canada in Whistler, British Columbia. That’s a mere 2.4 mile swim, 112 miles on the bike and then wrap it up with a 26 mile run. Dave and Michelle both completed the Canadian Ironman last month. For that amazing accomplishment they have been nominated as our members of the month.
Dave and Michelle finished the race 11:23 and 13:10 respectfully, which were both PRs. That’s triathlon jargon for personal record. Completing an Ironman is such a huge accomplishment. Some people refer to it as “crazy”, “Insane” or just plain “stupid”, yet anyone who does an Ironman knows it’s not just about the race. It’s about the journey it takes to get there, the lessons learned along the way and the people who believe in you. They would like to thank all that helped in their journey especially their parents, Uncle Dennis, Allison, Johanna and Courtney.
The club is so excited to have Dave and Michelle as members and to be a small part in their journey to complete the race. There are a number of pools in the area where Michelle and Dave could have chosen to train in. We are thrilled they selected WAC. We support all of our members in reaching their fitness goals and are happy to be included in their Ironman journey. Please join me in congratulating Dave and Michelle for completing their 2nd Ironman and wishing them good luck in 2014 at Ironman Mont-Tremblant.
We are always looking for inspiring stories about our members and their great accomplishments. If you or a member that you know has a great story to tell please contact John Sutcliffe at [email protected].
Men’s Open Singles
Steve Wilde defeated
Men’s 4.5 Singles
Matt Shumway defeated
Men’s 4.0 Singles
Brian Seigel defeated
(6-2, 2-6, 6-2)
Men’s 3.5 Singles
Bill Knebel defeated
(6-3, 5-7, 10-8)
Ladies 4.0 Doubles
Kathy Gibson & Kim Lane
defeated Mandy MacDonald
& Deva May (6-4, 6-4)
Ladies 3.5 Doubles
Angie Bentz & Maria Goldberg
defeated Ramona Brandes
& Nina Elo-Piaquad (6-1, 6-1)
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.
7 Tips for a Safe and Successful Strength Training Program
- Warm up and cool down for 10 minutes.
- Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains.
- SLOW your tempo down. For example, count to 3 while raising and lowering the weight.
- Pay attention to your breathing during workouts. Exhale as you work against resistance by lifting, pulling, or pushing, inhale as you release.
- Keep challenging muscles by slowly increasing weight or resistance. Choose a weight that tires the targeted muscle or muscles by the last 2 reps while still allowing you to maintain good form.
- Stick to your routine. Work all the major muscles of your body 2 or 3 times a week.
- Give muscles time off. Strength training causes tiny tears in the muscle tissue. These tears are not harmful but they are important, muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next training session.
The Power of Bilateral Breathing in Freestyle:
What is bilateral breathing? Bilateral breathing is swimming jargon for breathing to both sides, left and right. Classically this is done every 3 strokes (counting both arms) so your breathing alternates from side to side. Bilateral breathing is a natural way to keep your stroke symmetrical. It is particularly good for developing good body roll to both sides because you need to rotate well to breathe. A one sided breather rarely has good rotation on the opposite side. Poor rotation means your recovering arm will swing low over the water which usually results in that arm crossing over your centre line. This in turn causes you to snake in the water which pulls you off course. A crossover also tends to cause you to lose balance in the water which often results in a scissor kick. Poor rotation, low swinging arms and cross-over’s are all mayor causes of shoulder injuries.
Is there a trick to doing it? Actually, yes there is. But it might not be what you think. If you are struggling with bilateral breathing then the most likely reason is that you are holding on to your breath and not exhaling constantly into the water. When you are holding your breath you feel you need to breathe. The sensation you are feeling is not the lack of oxygen, it’s the buildup of CO2. BY holding your breath you are keeping CO2 in your blood stream and lungs which make you feel desperate for air. So, when you move from breathing every 2 strokes to every 3 strokes, don’t think of it as one more stroke to hold your breath, think of it as one more stroke to exhale.
How do I get over the bilateral hump? It takes about 2 weeks of swimming bilaterally to get over the “hump”. For those first two weeks it takes perseverance and focus to breathe regularly on both sides. After about 2 weeks things begin to get easier and bilateral breathing technique starts to require much less concentration and persistence. So stick with it!
Group Exercise Schedule:
| Yoga || Tue/Thurs ||9am||Zabrina||Beginner/Intermediate|
|CLINIC||DAY AND TIME||PRO|
|Ladies Inter.||Mondays 9:30-10:30 a.m.||Lorene|
||Mondays 10:30-11:30 a.m.||Lorene|
|Serious Tennis.||Tuesdays6:00-7:30 p.m.
|Begin./Inter.||Wednesdays 7:00-8:30 p.m.||Reggie|
|Men’s Live Ball||Wednesdays 6:30-8:00 p.m.||Calle|
|Cardio Tennis||Thursdays 9:00-10:30 a.m.||Reggie|
|Ladies Inter.|| Thursdays
|Live Ball||Saturdays 10:30-11:30 a.m.||Calle, Larry|
Evelyn Muller & Peggy Lorbach are 3.5 players looking for subs. Can play at 8am Mon, Tues, Fri and Sat. Please contact them if you are interested.
Evelyn @ 805-496-1205 or [email protected]
Peggy @ 818-991-0975
Two Step Volley