October Newsletter 2019
We want to thank all of our members that participated in the 2019 Tennis Club Championships. The flexibility of the multi-week format was attractive to many players and resulted in higher participation levels than previous years. We will continue with this format in 2020 and hope to see many more members participating in the event. Please join me in congratulating our 2019 Club Champions.
Men's 3.5 – Woody Coale & Tim Bearer
Men's 4.0 – Shane Marshak & Donnelly Wlkes
Men's 4.5 Sean Sabat & Todd Bjerken vs Bill Charters & Mike Clardy
Women's 3.5 – Kim Tavasoli & Susie Castle
Women's 4.0 – Lori Constan & Romona Halloran
Mixed 3.5 – Melissa Albright & Greg Albright
Mixed 4.0 – Karen Rosenberg & Rick Butler
Men's 3.5 – Robert Coale
Men's 4.0 – Greg Albright
Men's 4.5 – Bill Charters
Men's Open – Steve Wilde
Women's 3.5 – Melissa Albright
Due to the high winds and fires we canceled our last Pickleball Demo night which was scheduled for October 11th. We are working on rescheduling the demo with Prolite and will announce the new date as soon as it is determined. If you have not yet purchased a paddle this will be a great opportunity to try a number of different paddles to determine which paddle suits you best. I personally was not convinced I would notice a difference in the various paddles but after trying 6 different paddles I definitely found one (Cypher) that I was more comfortable playing with. I encourage anyone looking for a paddle to come out and try a few paddles to help you find the one that works best for you. There will be a 10% discount on all paddles sold at the event. Hope to see you out there!
Over the next 2 weeks we will be sheet rocking and painting the lobby walls. The contractor believes we will still be able to use the front entrance while the work is being done but cautions us that there may be small periods of time that the front entrance will be closed. If it does become necessary to close the front entrance members will have to access the club from the gate at the end of the parking lot. We will notify members via e-mail and rained out texts should this happen. Thank you for your patience while we update the lobby!
Have a Healthy Day,
Car Break in Warning
Over the past couple of months we have had a number of cars broken into in both the parking lot and on the street. In each of these cases either gym bags or other valuables have been left visible in the car for the thieves to see. These are smash and grab thefts that only happen when the thieves see something they think is valuable. We do not recommend that you leave anything visible in your car while you are in the club.
- Pickleball Open Play Weekly Schedule – Monday 5-8pm (no coach), Wed & Fri 5-8pm (coached), Sat 8-11am (no coach)
- One Day Adult Tennis Camp - October 24th
- Conejo Cup - October 26th at North Ranch Country Club
- Family Doubles Tournament - November 29th
Rob Thomas competes in World Championships
On September 1st in Lausanne, Switzerland the 2019 International Triathlon Union (ITU) World Grand Finale took place. More than 4000 professional and amateur athletes from all over the world took part in this world championship on the shores of Lake Geneva. WAC member, Rob Thomas had the honor to compete representing the United States in the 60 to 64 male age group in the Olympic distance. An Olympic distance triathlon is made up of a .93 M swim followed by a 24.85 M bike and finishes with a 6.2 M run. Rob finished 10th out of 74 in his age group with a time of 2 hours 37 minutes and 28 seconds. He was the second US finisher in his age group following men from Germany, Canada, Switzerland, France, Great Britain, Spain and the Netherlands. This wonderful experience in an amazing setting was the culmination of a great triathlon season and the results of the hard work in the pool, on the bike and on the run around Westlake. Please join me in congratulating Rob for a great race and the awesome honor of competing in the World Championships!
Welcome Aboard Todd Shillingtom
We would like to extend a warm welcome to Todd Shillington who has joined the WAC team. Todd will assume the coaching role for our early morning (Tu/Th 5:30-6:30am) masters swim workouts and will also be on deck coaching the Tuesday evening (6-7pm) swim workouts. Todd has been a long time resident of the TO area and is well known as a terrific coach in the masters swim community. Todd's focus on stroke technique will greatly help members improve their efficiency in the water and his outgoing personality will motivate swimmers to attain new goals in the pool.
Todd began swimming in the mornings of his junior and senior year of high school at WAC (formerly Westlake Swim & Tennis Club) with Ingrid Daland before Westlake High School had a pool on campus. Todd swam in college at the University of Minnesota Mankato and has been coaching Masters swimming for the last 18 years. Todd was the coach of his daughter at Oaks Christian High School for 4 years before she went onto swim for the University of the Pacific on an athletic scholarship. Todd is excited to back at the club where his passion for swimming began and looks forward to igniting that passion for swimming in our members. Todd is a Level 1 & 2 USMS Coach.
4 Golden Rules for Fighting Inflammation
By Emily Laurence
Keeping chronic inflammation far, far away is pretty much everyone's top wellness goal. While low-levels of short-term inflammation can actually benefit the body and protect it from infection, prolonged inflammation can lead to a whole slew of health problems, ranging from the frustrating (acne!) to the more serious (like chronic disease and autoimmune disorders).
Inflammation is complex, and chronic inflammation can be caused (or exacerbated) by a variety of factors, from diet to stress levels and other lifestyle factors. So what can the average person do about it? Functional medicine expert and The Inflammation Spectrum author Will Cole, DC and physician and How Not To Die author Michael Greger, MD, share their best inflammation-fighting tips that they wish everyone would follow.
1. Try an anti-inflammatory diet
While you may have to make some dietary tweaks depending on what does and doesn't work for your body, Dr. Greger says following an anti-inflammatory diet (limit potentially inflammatory ingredients like wheat, dairy, and sugar)is a great place to start if you have no idea how to eat. You can also fill up primarily on leafy greens, healthy fats, and produce high in antioxidants, and avoiding processed foods.
2. Fill up on fiber
There's a reason why people are so amped about fiber this year. Research has found that fiber can promote the growth of good gut bacteria, which can support the immune system (and thus help longevity and fight against inflammation). That's why leafy greens are so vital to an anti-inflammatory diet, Dr. Greger says—they're full of fiber. He says legumes are another fiber-rich source that works to lower inflammation. One scientific study found that eating legumes such as chickpeas, lentils, peas, and beans on a regular basis was linked to lower levels of inflammation in the body.
3. Incorporate anti-inflammatory spices into your meals
Dr. Greger says certain spices have been found to be especially effective in lowering inflammation. You can probably guess the biggie: turmeric. The curcumin in turmeric has been linked to improving inflammatory conditions ranging from arthritis and metabolic syndrome to even anxiety. Pair it with black pepper, which increases curcumin's bioavailability by 2,000 percent. Besides turmeric, Dr. Greger says garlic and ginger both rank high on the anti-inflammatory index. Make them staples in your anti-inflammatory diet.
4. Have a healthy stress management plan
Inflammation isn't just caused by food. "Stress is junk food for the soul," Dr. Cole says. Indeed, chronic stress is also associated with inflammation and other poor health outcomes. "Eating all these amazing foods that help lower inflammation can help regulate antioxidant pathways, but what's your relationship with other people? What's your relationship with your body, food, and the world around you? Because those things are also instructing an inflammatory cascade," Dr. Cole says. "So try to find balance in your life." Obviously, it's not easy to just be "less stressed"—the key is to have a variety of healthy coping mechanisms, from exercise to meditation, to help you better manage your stress.
Did You Know?
- We are starting a Pickleball League – October 24th (tentative based on registrations)
Common Weight Training Mistakes
by Peter Loncto
You've taken the first step and have started a basic weight training program. With a little bit of consistency, you will soon notice a substantial improvement in strength, endurance, and body composition. As a result, newcomers often feel over confident in their gains and continue to do "what works for me" even after their progress slows or halts altogether. Others may end up hurting themselves or dropping out.
Your chances of success can increase greatly if you steer clear of some of the more common training mistakes.
SKIMPING ON THE WARM UP A general warm up such as a few minutes of cardio or some dynamic stretching is recommended before hitting the weights, particularly for middle aged and older participants.
NOT STICKING TO THE BASICS Keep it simple....chest presses, bicep curls, seated rows, leg presses, triceps extensions, squats,etc. These basic exercises will build strength and muscular development and lay the foundation for more progressive movements.
POOR FORM There is a right way and a wrong way to train with weights. Proper posture, breathing and tempo will help you get the most out of your time in the gym and, more importantly, help you avoid injuries.
INADEQUATE RECOVERY Progress is made through a process of specific and systematic overloads coordinated with periods of sufficient recovery. In effect, adaptation actually occurs throughout the days following the workout. Optimal recovery also involves getting adequate sleep and a proper diet with particular attention to post workout nutrition.
IGNORING SIGNS OF INJURY Listen to your body. If something hurts, back off. Most minor injuries are a result of improper mechanics or trying too much too soon. Rest usually will help., but if an injury persists or worsens, seek the advice of a qualified health care professional. There are plenty of good local chiropractic doctors who understand exercise related problems. Often the hardest part of your fitness journey is getting started. Don't let these common training mistakes derail your progress.
Are you Ready to Reset?
by Rachelle Boyd
Pilates can be summed up in 3 words; stretch, strength and control. Control is the most important component because it involves using your mind. Pilates is known as a mind-body form of exercise because it challenges both your body and your mind.
It takes every part of your mind to be aware of where your body is in space. At the end of your Pilates session it is customary to say hello to a calm and mindful you. When we are mindful, we experience life as we live it. It is complete awareness of experiences in the present moment.
Studies show that an increased sense of mindfulness boosts optimism and decreases stress and anxiety. It enhances mental and physical wellbeing and reduces pain. Pilates helps center you, it puts you back in touch with your body and provides relief from muscle tension and gives you clear focus. Pilates is more than just a workout!
"Contrology develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit." – Joseph Pilates
Fitness benefits of the BOSU ball
The BOSU ball has become a staple in many fitness centers across the country. BOSU is short for 'both sides up'. It is used for balance training, core strengthening, and balance, as well as reflex improvement. The BOSU ball isn't really a ball, it's actually half of a ball on a board. The domed side is used for aerobic exercises and athletic drills, and when the BOSU ball is inverted, it becomes a tool for balance training that can be used by almost everybody.
There are many popular uses of the BOSU ball:
When the BOSU ball is positioned with the domed side facing the floor, it becomes an unstable surface, perfect for balance training. Using gym equipment during workouts usually means that you are constantly pushing or pulling on handles. Using the BOSU ball however will force you to stabilize your muscles as you go through the routine. This will improve balance while working the core muscles throughout the entire routine. This is a great way to make workouts more challenging.
Many people find it hard to stand up while balancing on the ball. This is one of the reasons why the BOSU ball is also used during rehabilitation treatment. The ball is a great piece of rehab equipment to help those with ankle injuries, post-op hip surgery, and back pain.
When used dome side up, the BOSU ball can help improve flexibility. It's a great way to perform stretching exercises. Laying face-up or face-down on the dome will allow the user to relax and stretch at the same time. Turn the ball dome-side down and use this slanting position to stretch your calves. Using the ball while kneeling or standing will provide a more challenging routine along with enabling a range of motion to standard stretching exercises.
Because the BOSU ball is unstable when it is used dome-side down, users are forced to use more muscles, thereby improving overall strength. The use of this unstable platform works muscles that are usually unused during typical workouts. Routine exercises such as lunges, squats, lifts, and push ups can also be more intense when the ball is used. This result is more challenging workouts. along with more effective strength training.
The challenges and added intensity to workouts while using the BOSU ball will make your body adapt to new stimuli and keep workouts from being repetitive. So, if you are looking to strengthen your muscles while adding a little variety to your workout, give the BOSU ball a try.
Video Clip from Chris Dudeck
Video Clip from Miguel