February Newsletter 2020
Happy ❤️ Month
You may notice a change with our Welcome Crew this month. Check out your reminder that is written on the back of their uniforms! Take Care of Your Heart! Our club recognizes many are thinking about swimsuit season coming soon, but really why everyone is at the gym is to ensure a healthy heart. If you are interested in a fitness refresh with one of our personal trainers during the month of February- we will provide it for free. We are also offering the "Around The Club In 30 Days" program which we hope will get you trying new classes and parts of the club you haven't in the past. For information, please stop by the front desk! A long life is the best gift you can give our loved ones this Valentine's Day.
Please checkout the programming our resident Wellness Coach Bryan Yates is offering at the club. I know it has made a difference in my life and I believe if you need actual facts about where your body is at….he can help.
Here is to a healthier you!
With Peter Van Gansen and TJ Durfee
Ages 6-9 9am-12:30pm
Ages 10-13 1pm-4:30pm
Contact Peter Van Gansen with any questions at firstname.lastname@example.org or (805)239-7397 x204
Introductory Body Composition Scan and Nutrition Q&A
click the image for a full view
Do you want to feel better, have more energy, and enjoy better performance in life and on the court? Join Wellness Coach, Bryan Yates, for an introductory InBody230 body composition analysis and nutrition Q&A designed to help you improve your health and fitness.
This is a one-time discounted offer just for Paso Robles Sports Club members. Space is limited to 20. Email email@example.com to reserve your spot.
Date: Wednesday, February 19th
Time: 8 - 9:30 am
Where: The Club House
Cost: $35 (Normally$65)
Complete Personalized Wellness & Nutrition Program
If you want to dive into that big change in 2020, a complete wellness and nutrition program is the place to start. Bodies are changed in the kitchen, and Wellness Coach Bryan Yates can help put you on the right path. This is a two-session program. It starts with first understanding you and your goals, needs, health and nutrition history, and a full body composition analysis. The follow-up session is all about your future. Coach Bryan will go over your:
- Custom nutrition plan built just for you!
- Specific, goal-focused, daily macronutrient and calorie targets designed for your life and your needs.
- Personal strategies for building the habits you need to get and stay on track.
- Ideal weekly exercise targets to help you achieve your desired results.
A personal nutrition and accountability program from an experienced coach is a great way to perform, feel, and look the way you want. Please contact Bryan Yates directly at firstname.lastname@example.org. He is available Monday mornings for assessments as well as scheduled dates that he can share with you.
Dance for Every Age!
Please welcome Hope Collins and Ayshia Willis to our instructor team! They both come with a wealth of knowledge of dance, and they look forward to sharing what they love with you!
Adult Dance: Mondays at 6 pm with Ayshia Willis
Tippy Toes (3-5 years of age): Wednesdays at 3:45-4:30 pm with Hope Collins
Movement for Kids (5 & up): Wednesdays at 4:30-5:30 pm with Hope Collins
Youth Athletic Development at PRSC.
If you have kids between the ages of 12 and 18, this program is what they need. Doc's daily class starts with proper posture, core stability, and lifting form. This is always stressed as we worked towards building a stronger, more explosive athlete.
Included is a healthy dose of PLAY
Young Athlete Strength & Conditioning: (Ages 10 & up)
$60 members, $100 non-members ($40/month if on NCA swim team)
● Monday & Wednesday 6:00pm
● Introduction to strength training
● Introduction to body weight & free weight exercises
Max Athlete, Iron Factory Weightlifting, Factory Strength Club (Ages 14 & Up)
Member youth: $60/month; Non-member youth: $100/month
Member adults: (2x/week) $60/month; (All Access) $90/month
Non-member adults: (2x/week) $100/month; (All Access) $140/month
● Mon thru Fri - 6pm, Saturday- 9am
● Strength Training
● Olympic Weightlifting
● Develop improved mobility, posture, strength & power
● Sports Conditioning
● Competition opportunities with USAW & StrongFirst
Speed, Agility, & Quickness (SAQ) Training: (All Ages)
● One-on-One personalized training
● 30 & 60 minute training sessions
● Teaching the proper mechanics of sprinting, acceleration/deceleration, and change of direction.
● Reactive drills & games
● Core & Postural strength training
Contact Dr. Andre Acebo - PRSC Fitness Director - Chiropractor
NASM Corrective Exercise - Titleist Performance Institute, Golf Fitness
USAW Advanced Sports Performance Coach - CrossFit Kids Trainer
(805) 712- 7769 or email@example.com
Hello PRSC tennis players!
As we are fighting through some record breaking cold weather, and also enjoying some days of beautiful weather, I want to thank you for your devotion and support towards the continuing efforts to make tennis at PRSC top notch. Here's what we having coming forward to you for the end of February and coming up in March:
Chili Cook-Off and Tennis Mixer!
You do not have to play tennis to participate in the Chili Cook-off! Dust off your best recipe or create a new one. Bring your best homemade chili and we will have a group vote and prize for the best tasting chili. Please feel free to bring anything else that you might like to share as well.
Date: Saturday, February 29th
Free Clinic: 9-10am
Free Mixer: 10-11:30am
Chili Cookoff: 11:30am
Please RSVP to DBarber@caclubs.com
Last month we had a great last Saturday of the month clinic, mixer, and potluck. I hope all of you enjoyed it. We will continue to have this event the last Saturday of each month, because as I've talked with a lot of you, Saturday is the best day for most people to be able to attend.
Coming up in March we are hosting the
2nd Annual B.N.P (Ball-n-Pub) Men's Tennis Tournament
Date: Saturday, March 7th
Start Time: 9am
Doubles Entries Per Player: $35 (Includes Brew Tasting and light snacks)
Local Brew Tasting
The PRSC Pre-Game Tournament to the BNP Paribas 2020
*Member and/or Guest*
Please RSVP with your partner to firstname.lastname@example.org
This tournament is open to non members as well. Please spread the word and invite friends that are non-members of the club.
Winning Isn't About Hitting Winners
Tennis is ruled by errors at every level of the game. Rather than trying to cream the ball and hit winners to win matches, your goal should be to force errors from your opponent, that's a much easier game to play to be successful. How do we do that? Here are some hints to take your game to the next level.
Be Consistent – When hitting your shots you should attempt to give yourself a good margin of error. A term I use is "refuse to miss". Hit the ball away from the lines – target perhaps 3-6 feet away depending on your skill level, hit it high over the net with good clearance and good spin and hit the ball x-court where the net is lower and the court longer.
Hit the ball Deep – Keeping your shots deep is the key to the start and throughout the point at every level of the game. It allows you to control the point and makes it very difficult for your opponent to attack or even hit the ball back offensively if they are positioned deep in the backcourt.
Take Time Away – Rob your opponent of time by taking the ball on the rise to deliver the ball back quicker, by standing inside the baseline to deliver your shot or even approach and volley to really eliminate the "travel time" of the ball through the air, thereby lessen your opponent's time for preparation . We all need time to get our feet and body organized to take the shot we like, taking that time away from your opponent makes it very hard for them to get comfortable to hit their favorite shot or control the pattern of the point.
Maintain Great Court Position – Where you stand matters! Take a couple of steps in on your opponent's second serve to show them you'll pounce all over it if it's soft and short. Approach the net on a short ball, serve and volley once in a while – both tactics can pressure and can intimidate your opponent into unforced errors. By visually "shrinking" areas of the court throughout your match, you can force errors and win points without even hitting the ball.
Vary the Height and Spins – Typically, everyone likes to crush the ball when it arrives between their hips and shoulders. And everybody hates it when the ball is above their shoulders or below their knees. Use good spin and slice to vary the height of your shots and take your opponents out of their comfort zone when returning your balls. Don't give them the same ball at the same height and with the same spin point after point, game after game, match after match.Keep in mind winning matches is not about playing perfect tennis and smashing winners, it's ultimately about putting your opponent in places and positions where they are most likely to miss. Try a couple of these tips next time you're playing and see they if they can swing the match in your favor.
See Ya' on the Courts, Gary
If you want a workout and some technique advice, join the Group X Master's workout T/Th 5:30am-7am OR join in on our Aqua Aerobics Group X available Monday through Friday at 10:30am, Tuesdays at 6:00pm, and Saturdays at 10 am (Super Class and lasts 1.5 hours). Family AquaFit is a great way to be active in a fun environment with your children! Class is Thursdays at 6:00 pm.
Heading to the pool might not be the first thing that comes to mind when it's time to shape up — but it should be. Not only could you burn 400 calories in an hour, but you'll also stoke your metabolism and firm up your entire body without putting tons of stress on your joints (or melting into a puddle of sweat). To reap the head-to-toe benefits, you'll need to know proper form and technique. Whether you're a total beginner or are looking to brush up on your skills, there are a few common swimming mistakes we're all guilty of. Put these pros' tips below into practice and soon you'll be swimming laps with the best of 'em.Here are some helpful tips for Women's Magazine to help you improve on your swimming skills:
Swimming Mistake #1: You hold your breath.
"When we're little or first learning how to swim, a lot of us are taught to take a deep breath, hold it, and put our faces in the water," says Scott Bay, coaches committee chair for U.S. Masters Swimming and an ASCA Level 5 certified Masters swim coach. "But you're burning oxygen for fuel when you do that." Think about it — if you're out running a 5K, are you going to hold your breath and run? No, because it deprives your muscles of much-needed oxygen.
How to fix it: First, practice on dry land. Take a deep breath in through your mouth and start to slowly exhale through your nose. As you do, hum, suggests Bay. "If you hum while you breathe out of your nose, it'll help you maintain a proper pace — you're forced to do it slowly rather than rush through it," he says. The next step: breathing in the water. After you take your breath and have your face in the water, work on slowly exhaling — again, through your nose — and then lift your face out of the water when it's naturally time to do so.
Swimming Mistake #2: You take your head out of the water to breathe.
We know, it sounds counterintuitive. How are you supposed to actually breathe if you don't lift your head out of the water? Let us clarify: It's more about keeping your head in the water, while lifting your face out. If you pop your head up each time you need to take a breath, you throw your body's alignment out of whack. Often that'll mean forcing your hips lower into the water, which is the opposite of what you want, making your straight swim more of a zig-zag, says Linsey Corbin, CLIF triathlete and five-time Ironman champion.
How to fix it: Focus on keeping your head down, with the chin tucked into your neck, says Corbin. When it's time to breathe, take a breath of air to the same side as the arm that is out of the water, keeping your head in the water (visualize rotating your head just enough so that your mouth is clear for air, but that's it).
Swimming Mistake #3: You let your hips sink.
Doing this creates more drag in the water. And more drag equals more resistance, which ultimately slows you down. Corbin says the goal is to "stay flat and float on top of the water," rather than dropping in it. Too often beginners default to movements that force their hips down, like letting their feet sink when they should be just below the water's surface, thus forcing their body to work even harder to get from point A to point B.
How to fix it: Invest in a swim snorkel (or grab the one you packed for your last Caribbean adventure), suggests Corbin. "Putting on a snorkel allows you to not have to focus on breathing to the sides," she says. "Instead you can focus on your arms pulling through the water, your breath being released at a steady pace, and keeping your hips as high up as you can." Use it in practice a few times a week to hone in on your form before worrying about more advanced work, like increasing pace and speed drills.
Mistake #4: You keep your hips straight.
Another common hip problem: Not rotating them. Many swimmers rely on their upper body, or just their legs, to propel them through the water. But the majority of your power comes from the hips because they control both the upper and lower body, so depriving yourself of that movement will slow down your momentum, says Corbin.
How to fix it: "Start off with visualization. Imagine opening your belly button to the walls of the pool with each stroke, and think about rotating with your core muscles," suggests Corbin. "Utilizing your core is going to rotate your trunk and help push you through the water faster."
To practice getting into the habit, Corbin suggests kicking on your side, belly button toward the wall, with your bottom arm extended overhead, so your head rests on that arm. Do that for one lap, then switch sides. The movement will help you become familiar with how your hips feel when they're in full rotation, which will in turn help you identify when to start rotating back the other way. For more of a challenge, hold the side position for a few seconds between every stroke, alternating back and forth all the way down the length of the pool.
Mistake #5: You point your toes.
Bay says this is a common mistake, as it's easy to forget about the little guys at the end of your foot. But they play a big role in determining your speed and direction, he says, and pointing them straight out, so that they're fully flexed, "is like kicking and not going anywhere because it tightens up your ankles." Swimmers actually want loose, flexible ankles in the water to help quicken their pace.
How to fix it: Practice curling your toes, as if you were trying to pick up a penny off of the floor, says Bay. "It keeps the ankles loose while putting your foot in the right direction." It's even a good practice outside of the pool — when you have some time to relax in the living room, put a pile of pennies on the floor next to a small bowl and practice transferring the pennies to the bowl with your toes to get more familiar with how your toes feel when curled.
Mistake #6: You rely too much on your upper body.
"Keep in mind that swimming utilizes your whole body," says Corbin. "Most people make the mistake of believing it's just a workout for your upper body." But when you depend on your shoulders, arms and lats to do all the work, not only will you exhaust those muscles faster than you want, you'll risk not completing a full stroke properly — meaning you won't slice through the water as quickly.
How to fix it: "Try to keep an even balance across your upper body, core and lower body throughout your workout, rather than over-compensating in one of those areas," says Corbin. "Use your arms for pulling your body through the water, your core to rotate in the water, and your legs for the kick, which provides forward momentum." If you find yourself weak in one area — say, the lower body — practice doing kick drills using a kickboard a few times per week, she suggests. And don't be afraid to hit the deck for some strength work, too.
Mistake #7: You don't finish your stroke.
"Unfortunately, a lot of people pull their hand out of the water before it reaches their hip because they're trying to get to the start of a new stroke too quickly," says Bay. "That's counterintuitive though. You're short changing yourself by not getting the most energy out of the work that you just put in."
How to fix it: Simply put, finish the work you started. When you're swimming, think of your forearm as a giant paddle that is going to push water backward while you move forward, says Corbin. As your hand enters the water (making sure that your arms don't cross over to the opposite side of your body), keep your elbow high and drive the forearm through the water while rotating the elbows. Continue to push that water backward until you reach your hips, and then begin the "recovery" part of the stroke — lifting your arm out of the water and back to the beginning of a new stroke.
Mistake #8: You practice swimming for a long time at a slower pace.
There's definitely a place for slow and steady as a beginner swimmer, but the problem occurs when you stay in the comfort zone of leisurely logging laps, says Corbin. Eventually, you can get lazy about form, since you're just focusing on getting from point A to a really far point B.
How to fix it: Start incorporating speed drills. "Swimming short and fast enforces better form than swimming long and slow," says Corbin. Two to three times a week, try swimming for time, rather than distance. Sites like USA Swimming and apps like Speedo Fit provide fun, fast workouts that help you focus on form. Or, check out these three workouts for every skill level. Not quite ready to jump into the fast lane? Some one-on-one or group sessions can go a long way, too.
All Day Every Day
Reminder children under the age of 10 have to be supervised at all times, and no one under the age of 14 may use the pools without direct adult supervision. All children 12 and 13 years of age may use the fitness equipment when accompanied by an adult. This is mandatory, especially around the pools. Do not leave your kids in the pool if you need to leave to get something. Please ask a fellow parent to watch them while you run to get the food, or when ordering – ask us if we are able to bring it to you. We will always try to. You can also make phone orders by calling 805-239-7397.
Children between the ages of 14-17 are allowed to use the club unattended by an adult but are not allowed to supervise another child under the age of 14.
Beginning January 1, 2020, new guest waivers are required for people who signed waivers in 2018. Please keep this in mind when bringing minors (under 18) as your guest. The waiver can be completed online at our website or in person at the front desk. The great news is the waivers are good for two years!
Please help lessen the spread of germs by wiping down your equipment after use, and coughing or sneezing into your arm and not into the air. Wet wipes can be found in all of the workout rooms.