Fitness Corner with Dr. Andre Acebo
Chiropractor and Strength Coach
PRSC Fitness Director
What’s new at The Factory?
- Do you want to learn to use the new cable equipment?
- Do you need to get your baseline body fat % checked?
- We are now offering 1 Free Session to our existing members and 2 sessions to our new members with any of our Certified Personal Trainers.
- Ask any trainer, or stop by my office, and I'll find you one or show you myself.
The Factory Class is in full effect! This High Intensity Class is included with your membership! Monday through Friday at 6am and 8:15am & Saturdays at 8am... We have different instructors, but the class is always upbeat and challenging! And remember, we can always modify the workouts to fit everyone's fitness level.
Low cost training option, FREE MOTION EXPRESS
- Starting this month at the Factory - Small Group Training
- Work with one of our certified personal trainers & get a great workout while using our new Free Motion cable equipment!
- Our Personal Trainers, can also help you with your weight loss and other fitness goals
- Limited class size
- Only $20 per session
- Lisa Brownie, CPT: Mondays 12 - 1 pm
- Malinda Chambers, CPT: Wednesdays 12 - 1 pm
- Sign up at the front desk or with Malinda & Lisa
- All levels are welcome!
Dr. Andre Acebo
Fitness Director PRSC
NASM - Corrective Exercise Specialist
Titleist Performance Institute Certified, Golf Fitness
USA Weightlifting - Advance Sports Performance Coach
CrossFit Kids Trainer
email@example.com or (805) 712-7769
Sports Programming Department
Baseball and Softball Clinics
We hope you all have enjoyed the clinics we have offered thus far. We have had a great turnouts for both our Wednesday fielding clinics and our Sunday hitting clinics. This is something we would like to continue to do year round. Our team is constantly looking for ways to improve and add new services for every level of player that walks through our doors or steps on that field. Look for announcements via or Facebook, Instagram and at the Factory!
We want your feedback, please don’t hesitate to contact me at firstname.lastname@example.org.
Spring Easter Egg Dive at
Paso Robles Sports Club Pool
Saturday, March 31, 2018 at 10:30am
Ages 3 years to 8 years (Non-swimmers - Beginners) 10:30 AM - 11:00 AM
Non swimmers who cannot touch in 4ft of water must be accompanied by an adult in the water.
Ages 5- 12 (Intermediate/Advanced) 11:30 AM - 12:00 PM
Swimmers will have the opportunity to recover objects from the shallow and deep end of the pool.
Eggs will be spread out through the appropriate end of the pool for the proper swimming level. Grab as many eggs as possible. Find the egg with the golden coins and be the big winner of a bigger prize.
Call or stop by the Paso Robles Sports Club to register!
Congratulations to Anne Stegall and Rose Galsim for winning the February tournament!
Four Ways to Mix Up Your Serve
We’ve talked a great deal about the serve being the most important shot of our game and the necessity to practice it more than most of us usually do. Mixing up your serve can be critical and can mean the difference between winning and losing your match.
While there are many variations you can use to mix up your serve, the aim is the same: keep your opponent guessing to make it harder to return the ball accurately and consistently. If you’re not quite sure how to think about mixing up your serve, try these four options and discover how they might improve your game.
Placement – Placement may be the most important way to mix up your serve. With good placement, you can pull your opponent wide off the court, you can jam them with a body serve, or direct the serve to their weaker side, all usually eliciting a short, weak reply enabling you to control the point right away. If you’re a doubles specialist, hit your serve to the deuce court down the “T” to your opponent’s backhand. Hitting an “inside out” backhand x-court back to the server is an extremely difficult shot to pull off consistently and will usually draw an error or set up an easy poach winner for your partner off the weak return.
Speed – Being able to hit a hard serve is certainly an advantage, however, recognize that speed is only a benefit if you can hit the ball in the service box and have good placement on a consistent basis. If you can’t hit your “big” first serve in at least 50% of the time, pull it back at bit. Remember, placement/consistency over speed/power is always the priority.
Spins – There’s flat serves, slice serves, topspin and kick serves. Trying to utilize different spins on your serve can be a bit of a challenge, different spins may require slightly different toss locations and even slight modifications to your grip. The benefit being different spins will keep your opponents off balance and make it difficult for them to get a rhythm. Think of a baseball pitcher who has a fastball, curveball, slider and a screwball in his arsenal. You don’t have to become a master of them all, but experiment a bit – talk to Mariano and Amy about them during your clinics and lessons - and see if you can make different spins a weapon.
Location – Is a somewhat overlooked way to keep your opponents guessing, but is the simplest one to implement. Moving along the baseline to different locations enables you to create different angles that the serve will come at the receiver. For instance, standing out wider than you usually do, could give you a greater angle to pull your opponent off court, creating a wide open space to hit your second shot into. Serving close to the hash mark at the center of the baseline could make it easier for you to hit a down the “T” serve. This helps eliminate any sharp angles of your opponent’s return, reducing the amount of your movement required to hit your second shot, allowing you time to “run around” to your favorite shot to crush for a winner.
The point of mixing up your serve is to present a different look for your opponents. Even less talented opponents might start anticipating and correctly reading that same old serve of yours if you don’t change it up once in a while. Give these options a try and see your serve become even a bigger weapon than it is now. See Ya’ on the Courts, Gary
MONDAYS 6:00 pm & THURSDAYS 10:30 am
Cardio Tennis is a high energy fitness activity that combines the best features of the sport of tennis with cardiovascular exercise, delivering the ultimate, full body, calorie burning aerobic workout.
It is a very social and fun class for players of all ability levels taught by a tennis teaching professional or fitness professional. If you've never played tennis before it is a great way to be introduced to the sport and if you are an experienced high level tennis player it is the best way to train for tennis.
Engaging and Welcoming
Most classes have mixed ability and some facilities offer classes which are more specific to ability/fitness level. However, regardless of ability or fitness level the Cardio Tennis Leader is trained to provide the ultimate workout for each person.
A true cardio tennis workout is typically 6-8 players per court, using the agility ladder, Cardio balls (red and orange tennis balls), music and heart rate monitors.
Cardio Tennis is first and foremost a fitness program. It is more about getting people moving and active and less on hitting great forehands and backhands. In Cardio Tennis the goal is to train in the zones for 30- 50 minutes in a 60 minute workout; the only way to determine this is by using a heart rate monitor. The heart rate monitor is the most accurate way to measure a participant’s heart rate. It will help you attain your goals whether it is weight loss, improve fitness or maintain fitness.
Most Cardio Tennis classes will be made up of players of mixed ability but you will get the appropriate workout because the Cardio Tennis Leader is skilled at creating the right challenge for a player’s ability and fitness level. The use of Cardio balls (red and orange tennis balls) equalizes the playing field and ensures a great workout. In classes of 6-8 people most women burn 300 to 500 calories per hour and men burn between 500 to 1,000. Not only are you getting a great workout, but you are also learning a skill and training for tennis
What Can You Expect?
· Participants are able to achieve their effective heart rate zones with ease because of the fun factor
· You can burn more calories than singles or doubles and many other fitness options
· Provides interval training scenario which is effective way to achieve heart health and fitness
· It is a fun group activity where players of all ability levels enjoy tennis together
· While you are “playing” tennis the primary focus is on getting a great workout
· Fights the obesity crisis and offers a better fitness option for those who do not like to go to the gym
Friday 9 am Tennis Clinic with Mariano
Drop in; no need to sign up (Just show up)
All levels (A,A-,B+,B), Men and Women
Fridays 9:00 am to 10:30 am
Stroke production: ball feeding to warm up and give technique a refreshment.
Live ball: rally and consistency drills, crosscourt and down the line.
Volleys and overhead practice
Serves and point play.
$20 a person for members/$25 non member
For more info, call Mariano Parris @ 805-369-6115
Junior Tennis Schedule
Mondays 4:30 pm - 5:30 pm (5 years old to 10 years old)
$15 per class or $45 a month (4 classes a month)
Non Members $20 per class or $65 a month
Wednesdays 4:00 pm – 5:30 pm (10 years old to 14 years old)
Members $15 per class or $50 a month (4 classes per month)
Non Members $20 per class or $70 a month
Fridays 3:30 pm – 5:00 pm (14 years old to 18 years old)
Members $15 per class or $50 a month (4 classes per month)
Non Members $20 per class or $70 a month
Clinic organized and taught by Mariano Parris, Tennis Director with 20 years of coaching experience.
March through May 2018
To sign up please contact Mariano at 805-369-6115
Should you coach your doubles partner?
Because even if what you are saying is helpful; it doesn’t mean it will help your partner.
It’s hard to see your partner make mistakes and wrong decisions and see them do it over and over. Just as much as it is heartbreaking watch your kid fail at something when you know it can be done in a better way, but I promise you, it takes a very special person to be able to take your generous advice well. It might be better to talk about it after the match; on the tennis court it’s only good to be positive and carry on, strategy included, let it go, trust me. If you think that mid match it’s a good idea to start hitting lobs and it’s working for you and you tell your partner to do it as well, it could backfire on you. Your partner might not be comfortable or good enough at hitting lobs. What comes easy to you, won’t necessarily be possible for your partner.
We all want to help but… it’s not the time or the place.
It helps to know your partner, to know how they respond to things, stress, bad calls, game points, and set points. You know how to steer them in the right direction to make them feel at ease and calm yet, still confident and positive. It’s your job to help them emotionally; that’s how you can get the most out of your partners game.
If your partner likes to hit winners on the return of serve by hitting down the line, let them! Don’t tell them to hit it harder, but, encourage them to keep believing in it, that it’s going to work, and to keep giving each other a high five. The reason your partner is going down the line might very well be their comfort zone or their bread and butter shot. It might seem too risky for you but I’m sure it’s business as usual for your partner. If you and your partner are that far off in terms of seeing eye to eye on things then it might be better to find a new partner and talk to their coach to explain how you see and feel being their partner, coaches are trained at making people take advice without making people feel hurt or personally attacked. A lot of people are more sensible than they let out to be, but deep down inside can’t handle your advice and will crush their confidence in their game and being on the court. Even some tennis pros on the tour are very fragile and every word said to them regarding their performance can be taken as criticism.
Now on a more fun note, here are some examples of partners personalities by nicknames taken from tennisfixation.com by Kim Selzman
1. Are you partnered with “Bossy Betty”?
Bossy Betty tells you where to stand, where to hit the ball, what you're doing wrong and what you need to do to correct all of your mistakes. She usually starts all of this before you even get on the court and will continue throughout the match. Partnering with Bossy Betty will require you to be patient and very in control of your emotions. Bossing Betty is trying to be helpful and doesn't really see the problem in taking over and running your team. You can't change her so, again, be patient and try to work with her.
2. Are you partnered with “Coaching Cathy”?
Coaching Cathy spends most of her time between points and on changeovers telling you how to improve your game. She doesn't claim to be a tennis pro but because she has taken many, many lessons over the years, playing with her is, in her opinion, the next best thing to playing with a pro by your side. She will instruct you throughout the match but will pay almost no attention to what exactly the problem on the court is. Again, you can't change her. Pointing out to her that you really don't need her coaching may actually produce negative results. The best thing you can do is take a deep breath, take her coaching in stride and just play your game as best you can.
3. Are you partnered with “Blaming Betsy”?
Blaming Betsy is sure that your team is losing because you are not doing your job. Unlike Bossy Betty and Coaching Cathy, Betsy doesn't have any real insight into what is going wrong and doesn't have any good ideas about how to turn things around. She just knows that it's all your fault and wants to make sure you know it too. You will need A LOT of patience and a positive attitude to make it through the match with Blaming Betsy. Realize that her complaining may be a defense mechanism to distract you from her bad play. Try to keep your partner communications positive and upbeat and find the bright side to whatever is happening in your match, no matter what.
4. Are you partnered with “Hooking Hannah”?
“Hooking” is what we call cheating in tennis and Hannah will be hooking right from the start of your match. You may not be 100% sure on your calls but Hannah is always positive on her's. And her calls always seem to work in her favor. You will often find yourself in the uncomfortable position of seeing a ball “in” that Hannah called “out” in which case, you are supposed to correct your partner. But correcting Hannah all the time is no fun and can certainly lead to a rift in your partnership during the match. Just remember to call them as you see them, point out any “errors” in Hannah's calls when necessary, be willing to accept that Hannah might never want to play with you again, and leave the match feeling good about your own calls and your standards of fair play.
5. Are you partnered with “Talkative Teresa”?
Talkative Teresa is pleasant enough to be around. She just won't stop talking. She talks between points. She talks on the changeovers. Between sets, she wants to sit down and have a good, long conversation. The problem with all of her friendly chat is that it can be very distracting. For her, for you and even for your opponents. You will need to be sure YOU are not hanging out, participating in these talks if you want them to end. And you may need to tell Talkative Teresa how hard it is for you to focus with all of the chatting. Just let her know in a firm but friendly way that you are easily distracted and really can't talk because you need to focus on the match to play your best.
6. Are you partnered with “Negative Nora”?
Negative Nora is having a bad day today. She is having a bad day every time she steps on the court. And her list of excuses is endless. The other team is stacking the lines. Your opponents are playing “down” when they clearly should be at a higher level. The other team is cheating. She wasn't supposed to play today anyway. And her knee is hurting. If she gets down too far in a match score-wise, she is just throwing in the towel because she knows she is going to lose. And guess what? You are going to lose right along with her! When playing with Negative Nora, your job will be to keep things positive. No matter what. You can always make a big comeback in tennis, even when you're very far down so keep right on playing and try to bring Nora around. Help her to see the fun in your match no matter how bad things get.
7. Are you partnered with “Gloaty Gladys”?
If Negative Nora is a sore loser, then Gloaty Gladys is the opposite – a gloaty winner! She fist pumps on her good shots! She fist pumps on her lucky mis-hits! She fist pumps on the points she wins when her shot somehow dribbles over the net cord onto the other side! And, most embarrassingly, she fist pumps on points she wins on the other team's errors! Gloaty Gladys sees herself as just another aggressive player. Is it a breach of tennis etiquette to celebrate her opponents' errors? She just doesn't see it. You probably will have to put up with this throughout the match. Perhaps complimenting your opponents on their great shots will bring some level of civility to the match.
Oh and if you must tell your partner something about their game, start with a positive and then the corrective thing you wanna pass on to them. There’s a much better chance they will listen to positive reinforcement than to something they perceive as you teaching them!!
If you want to go over any of these in further detail please come talk to me, Mariano Parris
PRSC SPA & THERAPY
Treat yourself to a relaxing massage and skin therapy
session to feel renewed, refreshed, relaxed, and rejuvenated!
If you haven't tried any of our esthetic therapies yet, you're in for a treat:
*Waxing (for men and women)
*Bodybuilders’ wax prep
*High Frequency facials, Classic facials, and Beard Conditioning coming soon!
Please contact Lindsey Taylor, licensed esthetician, 310.408.2698 to make an appointment today!
We offer multiple methods to help you feel your best!
*myofascial release method
*trigger point therapy
*sports massage method
Whether you are looking to relieve pain, reduce inflammation, get rid of a headache, recover from tough workouts, relax your fried nervous system, or just take a break and treat yourself, we are focused on helping you feel your best.
Contact Keri Keefer, CMP at 831.402.6632 or email@example.com