April Newsletter 2016

Member Corner:

Don't forget your towel!

Every Wednesday we raffle off an awesome Talley Farm Fresh Harvest Box! For every towel you bring in, work out or pool/shower, you will receive THREE entries!
This helps with our club's effort to conserve water! Stop at the front desk to get your tickets!

Join the Massage Club!

We are so happy to welcome Keri Keefer, our new massage therapist! She is amazing! Your mind and body will thank you for it!

$75- 60 minute massage
$100- 90 minute massage
$67.50/Month, includes one 1-hour massage and a discount of 10% off all additional massages.

Swedish massage techniques to soothe the mind and body. Feel balanced and renewed as your session relieves aches and pains, tense muscles, and the stress of everyday life. Integrate orthopedic massage with deep tissue trigger-point therapy and Myofascial release. Prenatal massage is also available.

Please Update Your Billing & Mailing Information

If you've had a change in any of the following over the last few months, please remember to let us know: mailing address, email address, phone/cell number, credit card info. Many thanks!

 

Construction Update!

The construction team has been working around the clock while the weather is dry! We are excited at the progress. Our 10K square foot building will be great to have as our fitness membership grows. Please let Sara Dobroth know if there is anything you are interested in seeing in the future at PRSC. [email protected]

April 8th! Kids' Night Out!

5-9 pm, Spring Time themed fun, pizza, and movies!
Pre-registration is a must! Day of registration will incur a fee of $10. Email Lindsey at [email protected] to register your kiddos!

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

 

PRSC Spring Tennis Tournament Postponed to April 16 & 17 due to Rain!

Mixed Doubles “A”
Mixed Doubles “B”
Men’s Doubles “A”
Men’s Doubles “B”
Women’s Doubles “A”
Women’s Doubles “B”
Men’s Singles “A”
Men's Singles “B”
Women`s Singles “A”
Women`s Singles “B”
Each division play will be completed in 1 day
Entries close Friday April 15th
Women's and Men's Doubles played on Saturday
Mix Doubles and Singles played on Sunday
Members cost is $15.00 for Singles and $20.00 per Doubles team.Non members cost is $20.00 for Singles and $30.00 per Doubles team.To sign up call Mariano Parris: Cell: 501-463-1321(Text ok) Club: 805-239-7397Email: [email protected]

 

Fitness Corner with Dr. Andre Acebo

Chiropractor and Strength Coach
PRSC Fitness Director

This month’s article is for men over 40. Many training and nutrition principles apply to all age groups and both genders. However, men over 40 have a few unique concerns. These concerns center on testosterone, or actually, the lack thereof.

Testosterone (T or Test) is a naturally produced hormone in men. It is our bodies own anabolic steroid and is produced at high levels in young men, up to about 30 years of age. Testosterone is responsible for the lean muscular development that we see in young fit guys. Even if their training is sub-par, young men can get "fit" much easier than any other group.

After about 30, "T" levels taper, and then start to drop off by as much as 25% by age 40 and 50% by age 50. Some of this is due to normal ageing, but it's still the reason older guys find it hard to lose belly fat and gain or hold onto the muscle of their youth.

If we add in, poor diet, excess alcohol, sedentary lifestyle and improper training, you can see the downward spiraling effect this can have on us old dudes!

So the goal of every 40+ year old man should be to train and eat in a way that naturally maximizes our own Testosterone production. Keep in mind that synthetic anabolic steroids and even Testosterone replacement therapy (TRT) are temporary fixes and can have significant unwanted side effects, including increased risk of heart disease and cancer.

Since the goal is max "T" levels, here are some diet and training guidelines (these may seem, counter to popular opinion or beliefs).

Diet: In addition to cutting out sugar and processed carbohydrates, men over 40 need to get enough healthy fats! Whole eggs, avocados, olive oil, fatty fish, nuts and seeds contain the essential fatty acids that are precursors to Testosterone production.

Men (really anybody wanting to build muscle) need to consume enough protein. 30% of your total caloric intake is not unreasonable. Tuna, chicken, turkey, lean beef, bison and egg whites are all good protein sources. These nutrient goals need to be achieved while still maintaining a mild caloric deficit (taking in less than you burn). This is not a license to pig out on hamburgers and other super high fat foods. Drink mainly water, and lots of it. A gallon/day is a good goal.

Training: The best way to increase "T" levels is thru heavy, multi-joint, free-weight resistance training. Not long, slow cardio sessions or isolating, single joint exercises. So it's dead-lifts and squats over biceps curls and leg extensions. Even the popular High Intensity Interval Training (HIIT) often used in Group exercise class should be used in limited amounts, as it does not promote much muscle growth, nor stimulate as much Testosterone production as basic heavy weight training.

At 54, with stubborn belly fat, multiple joint issues and limitations with exercise selection, I am in the midst of this challenge. Here is my proposal...I am looking for a few guys, like me. I will assess each man's strength, muscle mass and body fat levels, plan the workouts and food guide for three months with the goal of 20 lb fat loss (primarily around the gut).

For this One Time Only...I will not charge the men who join me! In 3 months, when we are sporting a leaner, flatter midsection, this program will go on sale to all men over 40, wanting to lose their "potbelly" What a deal and what a health and fitness game changer!

Call or text me,
Doc
Cell # 712-7769

Tennis

There used to be this myth that in order to play better tennis.....you played more tennis.......kind of makes sense....doesn't it? I mean, the more you play the better you get, right? That's not strictly true, because there are huge factors in play before and after we hit our shots that have a big, if not bigger, influence over how well we execute out there on the court.

I've talked A LOT about how footwork is the link before and between everything you do on the court that holds it all together.....it really is the glue!!

In the eighties, Lendl & Navratilova started dominating the world with their new (at the time) attention to movement based fitness training. And there is no doubt the present day greats like Federer, Djokovic, Murray, & Nadal show the same qualities... they owe a lot of their success to their fantastic court movement.

Now, you don't have to be an elite player like those mentioned above for this to be relevant because it's all relative to whatever level we play.....just take a second and think about the difference great footwork will make to your game....seriously imagine it...see it & feel it... I'll wait.... It looked & felt good didn't it?

Well the fact is you can improve your footwork quite easily, but in order to do that fully we need to address the major myth against working on your footwork, mainly: "I'm getting older and will hurt myself". Many people feel that age and or injury is a barrier for them in terms of achieving better footwork and movement....WRONG!

The whole reason people feel that they are getting older and less agile is that they stop doing the things that made them "feel" young...moving! Many studies have proven that the main reason identified as a main cause of older people falling in the home is the lack of footwork/movement/agility skills due to "not using it and then losing it". What do they do to rehab these people? They do footwork training to help them regain their sense of agility & balance. You less you do, the more you will be prone to injury! So the fact is, that you need to do MORE of this stuff as you get older ....NOT less!!

John McEnroe & Jim Courier (11 Grand Slam singles titles between) recently spoke about how they train for the Champions tour. Both stated that their main focus was their footwork and movement, as this was the key ingredient that made the difference out there on the court, especially as they were getting older to help remain agile and injury free.

1. Footwork & Movement are the KEY ingredients behind great tennis.
2. Training your footwork properly is not even an option.....it's a necessity and age or injury is not a barrier....it's actually MORE of a reason to do it.

See Ya' on the Courts, Gary

PRSC Aquatics

SPRING AQUATICS Highlight: Private and Semi-Private Lessons

Good swimming lessons are made up of key elements that parents need to look out for. They will let you know whether your child is getting the right provision.

Qualified Knowledgeable Teachers: Our teaching staff provides excellence in swimming skills, while providing fun for the kids along the way. They have up-to-date certifications and consistent training throughout the year. We are proud to have such outstanding instructors to walk through our swimmers’ first experience in the water: from Parent and Me straight through to Swim Team in high school, should they choose that path!

Teaching Appropriate Skills: It is important to provide a foundation for new swimmers. Our aquatics program moves through: entry, exits, flotation and balance, rotation and orientation, streamlining, aquatic breathing, travel and coordination, and water safety along the way. Water skills and awareness of one’s body in the pool is also very important.

Fun and Games: Allowing your children to have fun along the way is vital to their success.

As it gets warmer, swim lessons fill up quickly! Getting your younger children (who are not yet school age, Pre-K, or Kindergarten) in on a spring morning is a great idea. Afternoons are also available for those who are in school during the day. Come summer, our lessons fill with all ages!
We enjoy a busy, fun loving pool all year long.
Private Swim Lessons are 1 on 1 instruction and are available to members and guests alike.
We also offer Semi Private Lessons which is a 2 child to 1 instructor session. These are also offered to members and guests throughout the day. Call us for more information!

FUN FACTS FOR KIDS:

• Elephants can swim as many as 20 miles a day — they use their trunks as natural snorkels!
• Niagara Falls has enough water to fill up all the swimming pools in the United States in less than three days!
• The bikini swimsuit was named after a U.S. nuclear testing site in the South Pacific called Bikini Atoll.
• 65% of people in the U.S. don’t know how to swim.
• The average person produces 25,000 quarts of saliva in his or her lifetime — that’s enough spit to fill TWO swimming pools!
• In butterfly stroke and breaststroke, swimmers need to touch the pool with both hands simultaneously when they finish. Swimmers touch the pool with only one hand when they finish in freestyle and backstroke swimming events.
• The most popular freestyle stroke is the crawl, considered the fastest stroke.

DID YOU KNOW: POSTURE AND CORE STABILITY

Poor posture not only looks terrible and increases your chances for a whole host of injuries, but it can actually mess with your stroke technique. For instance, decreased shoulder range of motion resulting from tight chest and shoulder muscles decreases stroke length and strength. Plus, holding the shoulders forward prevents efficient arm recovery and forces you to roll excessively to breathe.

As a swimmer, you should be concerned about your level of core stability, especially when it comes to the upper back and shoulder region. Having hunched or rounded shoulders from the way you sit at the office leads to a swinging arm recovery technique, coming wide around the side rather than over the top of the body. A wide arm recovery causes crossovers, ruins the catch and is one of the leading causes of shoulder injury.

Additionally, the buzz-phrase in the fitness world for the last decade has been Core Stability. Most of us realize that core stability is important for our swimming technique but are unsure how to tune into it and how to improve it.

We know that a good swim stroke technique is fluid and relaxed right? Well, that's only partially true. Your arm action and your kick action should be nice and relaxed... yes. But your core should be strong and engaged when you swim. This is a bit of a paradox about swimming - all the time you're trying to be relaxed and fluid with your stroke you need to be strong through your core - all the way from your glutes to your upper spine.
Having a strong stable core makes you more torpedo-like so you spear through the water in a straight line. It also helps connect your arm strokes to your core, allowing you to use your whole body to drive your arm propulsion, not just your small shoulder muscles resulting in great technique. (Source: http://www.swimsmooth.com/core.html#ixzz43DGNcv2z)

Keep Swimming!