February Newsletter 2016
Free Upgrade!
Take advantage of the opportunity to add your family members to your account for FREE! During the month of February, we have waived the upgrade fee usually charged when adding family members to your account. A family is defined as two adults who live together and their legal dependents under the age of 25. Give the gift of health to the ones you love the most!
Calling All Aspiring Dancers and Cheer Participants!
Dance Tech Class starts February 20th!
Prep for your school spirit team try out! This 5 week workshop will be Saturdays February 20th through March 19th from 10 to 11:30 am. The class will work on flexibility, jumps, kicks, and turns. Each student will go home with a weekly workout for strength and flexibility. $45 for members and $50 for non-members. For more information or to register, please contact Coach Lindsey Taylor at [email protected].
Fitness Corner with Dr. Andre Acebo
Chiropractor and Strength Coach
PRSC Fitness Director
This month’s article is for parents of ALL children, not just those who play organized sports. Our club has become a place where many young people have learned to swim, play tennis and get in shape for their sports activities. I have trained several high school and college athletes and it is a joy to watch them excel on the court or field, due to the gains they've made in strength and conditioning while working with me.
This has not been by accident, we know the importance of starting and keeping healthy eating and training habits from an early age. But what about kids, not involved in sports? Here's a revealing statistic: 75% of youth quit organized sports by the age of 13! That's a lot of kids! Add to that, poor eating and sleeping habits, common use of prescription drugs, and an increase in sitting with the use of all forms of technology, and you can see where our youth are heading!
What if we could, as a community, change that? What if we could have an after-school youth club right here at PRSC; "a club within a club"?
We are working on a plan to bring more diverse physical activity, nutrition education and healthy food choices to your kids. These classes will be open to every level of fitness and experience. Youth will be slowly progressed thrrough the program as their enthusiasm and proficiency warrant. Our target range is middle school aged children, 10-14 years of age. All of this will be done without having to pay more. Look for the exciting launch in the very near future and please feel free to contact me with any comments, concerns or suggestions.
Let's change the game and the future of our kids together!
Doc
cell #712-7769
SIGN UP TODAY FOR OUR BOOTCAMP!
- Classes will run 2x per week (Monday & Wednesday), for 4 weeks! The first session begins Monday, March 7th, at 6 pm!
- Focusing on full body exercises using your body weight for resistance, while implementing some basic exercise equipment like: jump ropes, kettlebells/dumbbells, medicine balls, & more!
- This program is designed to “jump start” your body by turning it into a fat burning furnace! This will not be an easy workout, nor will it be impossible!
PRICING:
- $69 for Members ($8 per session)
- $89 for Non-Members ($11 per session)
- Minimum 6 people to begin
- Only 15 slots available
*If you have any orthopedic issues or cardiovascular illness, please consult with your primary care physician for approval prior to participating in this program.*
YOUTH ATHLETIC DEVELOPMENT PROGRAM
From beginner to high performance… this program is the perfect prep for any sport or to get in fantastic shape! Calling all 10 – 14 year olds! Cost is included in your membership. Please call 805-239-7397 or email Doc at [email protected].
Your child will train for:
• Mobility and Posture
• Strength and conditioning
• Power with Olympic Weight lifting
• Speed, Agility & Quickness
Featuring:
• Drills for every skill level
• Smaller groups for better coach to athlete ratio
• Short intense sessions with constant motion for increased stamina
• Competitive challenges to increase sports application
Monday, Wednesday, and Friday 4 – 5 pm
Cost: Included in membership!
Non-members: Join! Or pay $80/month
Coaches:
Dr. Acebo- USAW Level II coach, CFK trainer, 15-year high school track, soccer, and strength coach.
Nick Reyes- N.A.S.M. Certified Personal Trainer
Karate is now included in your membership!
Class is held every Tuesday and Thursday from 4 to 5:30 pm with Renshi Lloyd Nelson. For all ages 8 and up.
Reactions - An Often Overlooked Skill
Reaction speed is one of the keys to playing great tennis at higher levels, where the balls fly much faster and is also of utmost importance at all levels of doubles. If your reactions are fast, you'll have more time to: get to the ball, make the right decision, balance yourself before the stroke, and perform your stroke properly. How can you improve your reactions when playing tennis? Here are four ways to get a jump and pummel your opponent's returns.
Anticipation
Anticipation means that you predict what will happen with high probability, and prepare the "program" in your mind so you are ready to execute. For example, you are at the net in doubles and your partner returned the serve/shot to the feet of your opponent. You can anticipate with high probability that your opponent will typically play their stroke/volley up and with a slower pace. So before your opponent hits the ball, you already see what will happen and prepare your reaction - to attack the ball in advance and poach. Once your opponent makes his return, you can pounce immediately. For the outside observer, it may seem that your reactions are fantastic, but in fact it was your anticipation that made that winning shot possible.
The Real Reaction
Alongside anticipation, the real reaction has to do with you clearly seeing the situation and the ball. Often, your eyes are so focused on the ball and it's path, that you cannot read your opponent's preparation. This deals with sending all the information of the situation to your brain, which will enable you to better decide what your right reaction should be. The key is to switch your narrow focus from only the ball, to the ball AND your opponent. For instance, once your opponent starts the set up to hit the ball, you'll get more cues on what kind of shot they're going to hit ( high to low swing for a slice, low to high swing for top spin) and your eyes will be able to quickly and automatically find and track the ball and accelerate the preparation for your shot.
Physical Relaxation
Another part of the reaction is physical relaxation. If you are tense, you cannot react as fast because your muscles feel locked. Even though you see what is going on, your body doesn't move immediately. The key is to stay alert and yet relaxed. The mind is focused and alert while the body is relaxed and ready to pounce, which leads us to:
The Split-Step
Closely related to being physically relaxed is the split-step. The split-step allows you to store the energy in your legs ¬BEFORE the actual event, so you'll have to move quickly. That's why you often see tennis players constantly moving, bouncing and taking a small hop before an opponent's serve, which allows them to keep this energy in the legs, ready to explode. Timing of the split-step is crucial. Typically, that means that you have to split-step just before your opponent makes contact. How early? You need to practice and FEEL when it's the right moment to react and push towards the ball the fastest. Spend some of your next court time working on improving your anticipation and reactions skills, you'll find those shots that were out of reach or too tough for your return, a little easier get to and hit back with authority.
Once you are able to anticipate better, you'll also react better and your game will reap the benefits.
See Ya' on the Courts, Gary
PRSC Aquatics
AROUND THE POOL:
Special Olympics--Starting again in mid-February, we will be hosting a Special Olympics swim practice on Wednesdays at 4:15pm. Offering water safety, stroke skills and aquatic fitness, our coaches work in partnership with SO volunteers. The participating athletes are wonderful, kind-hearted swimmers of a variety of ages. This program will run through mid-February thru May. We welcome volunteers who wish to work with these athletes as well. If you are interested, please contact Jodi McDowell at ext 104.
And Don't forget: Aquafit meets every weekday at 10:30-11:30am and Saturdays as well! Adult Technique swim practice currently meets Monday's and Friday's at 9:00 am in the large pool. Join Us!
TIP of the MONTH: Swimming for Fitness
Even if you don’t love working up a sweat, but do love the benefits of a cardio workout, swimming may be your ideal match. The water keeps you cool even as your heart gets a great workout. You’ll probably be able to keep yourself going for a longer time than if you were running. That’s because it’s fun and gentle on your joints and muscles. The water can also feel relaxing. 2 1/2 hours of swimming a week is ideal. You can mix swimming with other cardio workouts. Lap swimming allows you to set your own pace, going fast or more slowly, as you like.
BENEFITS OF SWIMMING
It targets many areas of the body: Swimming targets several areas of your body including the following: core, arms and legs, glutes and back.
It improves your flexibility and endurance: Regular swimming can improve your flexibility as you are completing a workout using the full body. As you increase the amount of time you spend in the water, or the number of laps you complete, your endurance will grow in your heart rate, lung capacity and ability to workout longer.
A Low Impact Aerobic and Strengthening Workout: Your heart will keep pumping as you use your entire body to move through the water and you will become stronger from the resistance of the water, which is about 12 times the level of air resistance. Try using hand-held paddles, foam noodles, or a kickboard for extra resistance. The water gives you buoyancy, so you’ll float through your exercise session without putting pressure on your joints.
If you don't already know how to swim, check out our Adult Technique practice at PRSC. It’s a great opportunity to learn to swim or work on your stroke, while getting a good workout. Also, don’t forget it's good to know how to swim, for safety's sake alone, even if you aren't planning to make swimming your main workout.
A BEGINNER’S WORKOUT
If you are a beginner swimmer or a novice swimmer, you probably have the basics of a swim workout figured out. Perhaps you would like to be a better swimmer, but once you get in the pool you feel a little lost and don’t know where to begin?
Perhaps you are used to doing running workouts or bicycling workouts, and now want to add a swim workout to your regular workout routine, but think you are a weak swimmer and won't be able to do it?
Build to 500 yards and go from there!
If you can swim four, 25 meters or 25 yard lengths of a pool, then you can use the “Build to 500 Meters or Yards Swimming Workout Plan” to build up to a swimming workout that totals 500 meters or 500 yards of swimming.
It does not matter what stroke you do for these swim workout. It does not matter how fast or how slow you swim these workouts.
The sole goal is to increase the amount of swimming you do within one workout. Within one swim workout, there are 25's, 50's, 75's, and - at the end of the plan - a 100.
A 25 = 25 meters or yards. You push off of one wall of the pool and swim to the other end, assuming that the pool is 25 meters or yards long. If it is a longer pool, then you will stop in the middle of the pool and start your next swim effort from the middle.
The goal is to add yardage. Maybe it’s only adding 1 lap each workout, or maybe you can jump by a 50 or a 100. Give yourself achievable goals, spending 1-2 days on each distance until you reach 500 yards or 20 laps. Then set a new goal for yourself!!
Kids’ Night Out!
Friday, February 12th 5pm-9pm
Drop the kids off with us for an evening of pizza, crafts, movies, and FUN while you enjoy date night!
Members:
$18 one child
$30 two children
$40 three children
$48 four children
Non-Members
$23 one child
$35 two children
$45 three children
$53 four children
A reservation is a must!
Please sign up at the front desk or email LTaylor@caclubs
Stop by the Cafe to try out our NEW shake!
Ask for the "PB&J"
Totally kid-friendly and can definitely be a meal replacement for an adult!
Made with REAL crushed Strawberries, Peanut Butter (or Almond Butter, my fave, for $1), and our high quality Vanilla Whey protein. So Yum!
We have brought back some fun menu items, some BIG favorites and some new friends as well!
Those tasty French Fries are back! Yummy and warm garlic bread made with house made garlic butter on a french roll. Chicken Nuggets and chips for those nights the children just need dinner and you still want to get your work out in! I've got you!
We've added a Caesar Salad as well as the option to top your salad with tuna or have a tuna sandwich.
As always we have the Central Coast's own Firestone Walker beers as well as the Barrel House IPA. During February, we will have Pomar Junction's "Picnic" Chardonnay and their Red Blend "Brooster".
Cheers!
Assistant Manager, Lindsey Taylor
Another Tragedy from Underwater Breath Holding
Over the holidays, a Dartmouth College swimmer had been trying to complete 100 yards underwater without breathing when he blacked out and drowned at a YMCA in Sarasota, FL. He was a fit, experienced college swimmer. These stories are too common and have happened close to home, even at UCSB. The dangers of breath-holding underwater are now well-known and unfortunately we hear about deaths related to “Shallow Water Blackout” are all too frequent.
Shallow water blackout is a big problem in swimming pools as well as for free divers in the ocean. Shallow water blackout is an underwater “faint” due to lack of oxygen to the brain brought on by holding your breath for long periods of time. Without an immediate rescue the swimmer quickly drowns. OVAC wants members and lifeguards to prioritize safe swimming, we want to emphasize that for safety reasons the following should not be performed in our swimming pools:
- Breath holding games, of any kind, including where young children take turns holding their breath in front of each other, often while standing up in the pool
- Any kind of contests or competitions to see who can swim the farthest underwater
- Individuals trying to see how far they can swim underwater or how long they can hold their breath
- Hyperventilation before going underwater
- “Dead Man’s Float”
Also, when a lifeguard sees someone lying on the bottom of the pool, even if they appear to be playing or relaxing, they must immediately activate the EAP(Emergency Action Plan), enter the pool and retrieve the person from underwater. Underwater breath holding causes unnecessary risk to all swimmers, experienced and novice. Please swim safely and don’t practice underwater breath holding.
