December Newsletter 2015

November 25, 2015

Happy Holidays

imgDecember 5th ,10 am - 3pm Holiday Bazaar- Shop local, shop small, shop handmade!
December 5th, 10 am – 12 pm Pictures with Santa for FREE! Open to the public!
December 6th, Holiday Staff Party Close at 6 pm
December 24th, Christmas Eve 5 am - 2 pm
December 25th, Christmas Day Closed
December 31st, New Years Eve Close at 5 pm
January 1st, New Years Day 10 am - 4pm

Tamales

imgTamales: $20 per dozen
Made in house by Lindsey Taylor!
Chicken, Pork, and Veggie (black bean, corn and cheese)
Place your order at the front desk or email Lindsey at LTaylor@caclubs.com.
You may pick your order up between Wednesday, 12/16 – Wednesday, 12/23

Winter Break Sports Program for Kids

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Program Highlights
Tennis Instruction
Swimming in our 87 degree pool
Basketball, Volleyball & Soccer
Healthy Eating
Lots of Indoor & Outdoor Fun!

Week 1: December 21st – 23rd (8 – 4 pm)
Week 2: December 28th – 30th (8 – 4 pm)

PRSC Winter Sports Program is an activity-based day that will keep your child moving and excited! Each week includes tennis instruction, swim instruction, soccer, Fit Kids classes, yoga, obstacle courses, and a weekly adventure. All of our instructors have been background checked, and we will have certified lifeguards on deck ensuring your children are safe.

Lunch and Snacks
A healthy lunch may be ordered from our Union Café for only $5.00. Daily snacks will be included.
Please sign your child in and out each day on the sheet provided at the front desk of the club.

What to Bring
Campers should bring a backpack with bathing suit, towel, water bottle and sunscreen every day. Campers are advised to wear non-marking soled tennis shoes (no sandals or flip flops). Campers are encouraged to bring a second change of clothing.

Swim Test
All campers must complete a swim test prior to entering the pool. Campers must be able to swim on length of the pool without touching the side or the bottom. If a child is unable to swim the length of the pool they will be required to wear a life vest or stay in the shallow portion of the large pool.

CostMembers: $45/day (10% discount for second child)Nonmembers: $55/day (10% discount for second child) Lunch: $5.00 (snack is included in the cost of camp) Space is limited, so reserve your child’s spot today! Completion of the full registration packet is required before the start of program. A credit card must be placed on file for all nonmembers to participate. Please go to our website, www.pasoroblesclub.com to download, print, and complete the packet. Registration packet and payment must be turned into the front desk to reserve your spot in the program(s). Please contact the front desk at 805-239-7397 if you have any questions.

Lifeguard & WSI Certification

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Lifeguard Certification: January 4th, 6th, 8th (4 – 7:30 pm), 9th, 10th (9 am – 5 pm)
WSI Certification: January 11th, 13th, 15th (4 – 7:30 pm), 16th, 17th (9 am – 5 pm)
Certifications: ARC Lifeguarding and CA Title 22 First Aid or ARC WSI certification
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Payment: $225 for each certification or $425 for both WSI and Lifeguard Certification (non-members please include $20 additional guest fee)

Credit Card, Check, or Charge to membership

Payment will hold your reservation. No refunds. Credit will be issued only with a doctor’s note. Class will be held at Paso Robles Sports Club 2975 Union Rd. Paso Robles, CA 93446

If Participant is under 18 please have parent sign the use waiver at the club or available on-line at www.pasoroblesclub.com. 
Info: Lydia 805-540-4505 or 805-239-7397


A Journey in a Day~ 17 Miles Swam by Jed McClure

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It was 5 am on a cold November morning at the Paso Robles Sports Club. That was when member Jed McClure’s journey began. Jed believes humans are capable of so much more than they give themselves credit for. He wanted to push himself to the point of failure. Little did he know that it would take him all day.

Jed had been considering Open Ocean swimming for a while, and asked himself, “Exactly how far can I go?” 30,000 yards to be exact (1200 lengths/600 laps). When asked what kept him swimming until 8:20 at night, Jed shared he had been listening to motivational speakers lately. “Just because you’re in pain doesn’t mean you have to stop.” He did pace himself though throughout the day by stopping every thousand yards to get out and to eat something small. He was grateful to his loved ones who came and checked on him throughout the day and brought him food.

The staff at Paso Robles Sports Club would like to thank Jed for the motivation he has provided us. He is someone we can all learn from.

Tennis

Changes to the Tennis Schedule:

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*New* Cardio Tennis Class:
Thursdays 10:30 to 11:30 am; (Member: $10, Non-Mem: $15.00)

Saturday Morning Schedule:
8:30 – 9:30 “The ABC’s of Tennis” Clinic; beginners are encouraged, all levels welcomed (Member: Free, Non-Mem: $15)
9:30 – 10:30 Saturday Morning Clinic; intermediate to advanced (Member: $10, Non-Mem: $15.00)
9:30 – 10:30 Kids’ Clinic; beginners are encouraged (Member: $10, Non-Mem: $15)


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Beer:30 Tennis

Come and enjoy your fellow tennis friends with beer! Mariano Parris will be hosting it the 2nd Wednesday of the month (December 9th) at 6:30 pm. It will be a great opportunity to get to know other tennis members. Cost includes 2 drinks. (Member: $10, Non-Mem: $20)

Read Your Opponent for the Early Advantage

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Since we just recently finished our “Turkey Trot Tournament”, I thought it might be beneficial to revisit how to prepare for your tennis matches or tournaments that has nothing to do with your strokes or tennis playing abilities. If you did participate, did you think about any of the following in warm-up and if you didn’t participate, prepare for your next match or tournament by following these simple pre-match habits experienced players utilize.

An important skill that any tennis player should have is the ability to size up their opponent quickly and easily. Often times a player will face someone they have never played before or have never seen play before. Knowing how to read their opponent starting at the warm up gives a player a distinct advantage. During the warm up, concentrate on getting yourself physically and mentally prepared for the match. Remember to keep an eye on your opponent early on and watch for any tendencies that will show any apparent strengths or weaknesses such as:

Stroke Preferences
If you’re warming up for singles, hit your shots down the middle of the court and see if your opponent favors one side over the other. For example, do they run around their backhand every time? Even when warming up in doubles and you typically hit into only half the court, players will still position themselves into their more favorable stroke and show you their preferences.

Strokes
Does your opponent practice all the strokes in the warm-up? Some players will skip volleys or overheads all together. Others will only hit one or two balls before changing to something else. This could give you an indication as to their strengths and weaknesses. *Hint: Players typically warm up with their strengths.

Volleying
Hit your ground strokes to them and determine where they stand on the court to volley. Do they come forward through the ball or do they just stand there and slap at it? Include a few lobs, hitting a few over their opposite hitting shoulder and see if they come forward again after the shot.

Serving
Does your opponent only practice their first serve, blasting it all around the court? How many serves do they hit? Are they in control of their swing and can they control the ball? Does the ball seem to go in the same direction all the time or do they rotate the placement of their serve?

Studying your opponent in these four areas will give you an excellent read of your opponent’s game even before the match begins and help you size up their strengths and weaknesses. Any advantage you can gain early on will be a huge boost for you right at the start could make all the difference in the outcome. And always remember, matches aren’t won in the warm-up. Your opponent’s great pre-match looking strokes can disappear quickly when the points start to count. Test your opponent early and often, see what shots they can really come up with in the heat of battle. Good Luck!!

See Ya’ On The Courts, Gary


Fitness Corner with Dr. Andre Acebo

imgChiropractor and strength Coach
PRSC Fitness Director

2015 IS OVER!!! Wow, that was fast! Did you meet your goals this year? Did you make time to set goals?

Fitness is knowing where you’re at, having somewhere you want to go, having a plan and sticking to it. Sounds simple right? Well, "easy to say, hard to play". Yet, many people are successful at reaching their fitness goals, and they are able to maintain their success year after year. How? Let’s look at the four things I mentioned above and how we can help you.

1) Knowing where you're at. That means assessment. You can choose what to assess, based on your goals. Most people's goals include improved appearance, health, function or performance. Be honest with yourself, and decide which is most important to you. Then set about measuring where you sit, right now.

Our trainers can help you with this. For instance, if fat loss is your primary objective, we would not advise daily weigh-ins. Rather, weekly skin-fold checks or circumference measurements or how do yours cloths fit? For fat loss, the scale is the least effective tool to measure where you’re at. We can measure many things to give you a clear picture of your health and fitness starting point. Strength, muscular endurance, aerobic capacity, flexibility, posture & body fat to name a few.

2) Where do you want to go? What's your end game, vision or goal? Be specific and make sure it is truly important to you. You need strong emotional motivation to push thru barriers and setbacks. We can achieve a great deal, if we are willing to pay the price. There are no easy roads to reaching worthwhile goals.

3) Having a plan; my favorite part of coaching and training others. I believe President Eisenhower said, "Plans mean nothing, Planning means everything". Developing a plan includes many variables. Including, exercises selection, training frequency, duration and intensity, rest and progression. We can help you with this too.

4) Sticking to your plan. Better to say, "Stay committed to your goals". You may have to change or adapt your plan as you go along. But never quit or be so discouraged, you just want to give up. That's why it’s important to have goals that really excite you and a training program that you enjoy. Be creative with your exercise selection. Our trainers can write you a program and walk you through it.

Next year, commit to a healthier, fitter you. Take advantages of our training specials coming in January.
Call me anytime,
Doc
Cell # 712-7769

AROUND THE POOL: Christmas Favorites and Wishes for the Season

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What’s your Christmas wish this year? What blesses you throughout the holiday season? We took the time to ask some of our Aquatics Instructors and their swimmers. Here’s some of what we heard:
Lucy Titchin, Swim Instructor and Coach of PUMA Swim Team: “I’m grateful for my fiancé for making California feel like home and for the internet/Skype allowing me to keep in touch with my family in England over Christmas!”
Jodi McDowell,
Aquatics Director “is blessed by the beauty at Christmas and I love that it brings family together.”
Jaclyn Parson, Swim Instructor: “My Christmas wish is that there wouldn’t be rain on my wedding day!”
From our swimmers:
I am blessed “that my family can be together on Christmas this year”.
I am “thankful that I met Ariel at Disneyland“.
“My best Christmas blessing was getting a Buzz Lightyear laser gun last year!”
“I’m wishing for a puppy!”
“My favorite part of Christmas is getting a tree and decorating it.”
“Favorite part? Definitely not presents, and not the food. Probably being with my family and celebrating Jesus’ birth.”

Lucy, Jaclyn, and I would like to wish you a very Merry Holiday Season!

TECHNIQUE TIP of the MONTH

imgThe flip turn in freestyle can save you time on your lap swim.
How to Do a Faster Flip Turn

Whether you’re an experienced swimmer or someone who is just learning how to do a freestyle flip turn, here are ten ways to make your flip turns better and faster.

Let’s start with a review of good, solid flip turn technique. This is where you’ll gain the most, especially if you’ve let these five basic principles slip. Then we'll dive into some details that will get you in and off of each wall faster.

img1. Accelerate toward the Wall. The faster you swim into the wall, the more energy you have available to convert into a fast spin. And the faster you spin, the easier it will be to blast off the wall. Power through those last couple of meters with a strong kick and you may be surprised at how quickly your feet land on the wall.

2. Hold Your Breath In. Every breath takes you out of streamline position, which decreases your momentum. On that last stroke before the wall, you want to maximize (not decrease!) the amount of forward energy you are carrying into the turn.

3. Hold Your Breath Out. Again, breathing on the first arm stroke after the turn takes you out of streamline position and bleeds forward momentum at a critical moment. (The fastest you’re ever going in a pool is in the first few meters after you have pushed off the wall.) Plus, your first arm stroke will be most powerful if your head is in a neutral position, rather than turned to the side.

4. Foot Positioning. You will actually spin faster, and your feet will arrive on the wall more quickly if you throw them straight over the top, as opposed to over the top and slightly off to the side.

5. Push Off on Your Back. If you are flipping your feet straight over the top, but twisting onto your stomach before pushing off the wall, you are likely spending at least one -- if not three -- seconds ON the wall, where your speed is exactly zero meters per second. Instead, push off the wall the instant your feet land there. (You should be on your back.) Twist as you streamline kick to the surface. Once you’re doing those five things – even when you’re swimming on autopilot – there are a few details that will take your flip turns to the next level.

6. Tuck into a Tighter Ball. The smaller you get, the less time you will need to complete the rotation. It really is that simple.

img7. Look Down. When you look directly at the target on the wall (the black cross), you have to lift your chin, and that takes your head (and upper body) in the opposite direction you need to go! Instead, look for the target by moving just your eyes.

8. Tuck Your Chin. A common mistake beginners make when learning flip turns is that they pick their head up and out of the water before initiating the forward flip. They are using their head and upper body to generate the momentum they need to somersault. You may not pick your head so far up that your eyes come out of the water, but check to see that you are not letting your chin come too far away from your chest. In other words, don’t cheat and use your head to create momentum. Use your core muscles and the good technique described in the above steps to convert your forward momentum into spinning momentum.

9. Elbow Positioning. Resist the temptation to create spin with wide, flailing arms. When you finish your last arm stroke just before the turn, both arms will be at your hips. Press on the back of your hands, but keep your arms where they are, so that you somersault between them. (Use your core muscles to pull your head down toward your knees and to whip your feet over and down to their landing spot on the wall.) When your feet hit the wall, your hands will be in exactly the right place to streamline as you push off the wall.

10. Distance from the Wall. If you execute your turn when your head is within an inch or two of the gutter, you are way too close to the wall! When your feet land on the wall in a well-executed flip turn, your legs should be bent as if you are sitting in a chair that is slightly too short. To understand why, try this experiment. Do two vertical jumps from the ground (with your arms in streamline position). On the first, crouch to the ground and jump from there. (Bend your knees so that your butt is almost touching your heels, as it would be in a too-close-to-the-wall flip turn.) On the second, crouch down until your knee angle is slightly less than 90 degrees. (Your hips will be barely lower than your knees.) You’ll probably get about the same height off the ground on both, but the latter should be easier. Plus, that’s 12-inches less you have to swim on every lap.

Give Back this Holiday Season

img'Tis the Season to share the joy of Christmas with children in our community. Paso Robles Sports Club has partnered with The Toy Bank. We are taking cash donations, coats, jackets, and toys until December 5th. Please help us make this holiday season a merry one for our youngest neighbors.

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