January Newsletter 2018
Deli
We hope you will join us at the new UNION DELI! Here is a sample menu of all of the new yumminess we will be offering!
5 local beers on draft and Whale Bird Kombucha available! PLUS- a variety of Recovery Shakes; something for everyone!
The Spa at Paso Robles Sports Club
HAPPY NEW YEAR SPA SPECIAL!Take 10% off any massage, skin, or wax service during January!
To book a massage appointment please call Keri Keefer 831.402.6632
To book a skin or waxing appointment
Please call 310.408.2698 Lindsey Taylor
We offer a variety of treatments at reasonable prices. Our purpose is to help you feel rewarded for all your hard work, help you recover from strenuous workouts, and to pamper your skin or sharpen your look. If you haven't tried us out, now is the time with this great deal!
We also reward you for referrals!
Ask Lindsey or Keri for more info.
Hope to see you soon!
Here are some current client testimonials for massage and esthetics:
Lindsey with the spa is Fabulous! I go to her for waxing and she always does a great job! She is always on time and is easy to make appointments with! Best of all her services are very affordable! -Brooke Hasch
Over the last two years I have put my body through some tough situations... gave birth to two 5+ pound babies (twins) and had two toe surgeries. You think a toe? That’s not essential, but oh my, that little piggy that goes to the market is essential in getting the rest of your body moving!!! So with the recovery of a c-section, and two toe surgeries I had a lot to rehabilitate! I learned to swim to start getting my pre-baby body back, and found Keri! Swimming is great, but added new muscle tension to an already maxed out body! Over the years, I’ve had many many massages but none that are as tailor made as Keri’s! When I need relaxation, she’s there to provide that. When my body has been twisted and gnarled into knots, she has made me putty in her hands. Her techniques are just what this busy momma needs, cause there ain’t time for the doctor! Having my three kiddos in childcare and slipping off to the spa every once in awhile has made it easier for me to continue to seek health and wellness for me, allowing me to better care for my family. Take 2018 into your hands, and put yourself into Keri’s! -Kari Ann Murphree
If you still haven’t met Keri Keefer at the Affinity Spa you need to. I’ve been getting massages from her since she started at the club and she’s wonderful, and it’s so convenient since I’m always there. I’ve gotten relaxing/pampering massages and stress relieving massages and sports injury massages. Just another reason why Paso Robles Sports Club is my happy place -Cheryl Gordon
Caitlin wanted a re-shape |
Demi with a clean up |
San had her makeup done for a photoshoot. |
Happy 2018 PRSC Members!
As we enter the new year most of us are setting new Health and Fitness Goals. I encourage you to pay attention to your inner self-talk. Questions like “Why do I always...” or “Why can’t I ever....” only reaffirm negativity and feelings of doubt and failure. Instead propel yourself forward in attaining your goals with statements like “I know I can...” or “This year I will...” Best Wishes for a Happy Healthy 2018!
Lisa Brownie, PRSC Health Coach/Personal TrainerAquatics
North County Aquatics is a competitive Year-Round USA Swimming Team. Our goal is to help every swimmer develop a love for the sport of swimming, for our swimmers to be confident and independent, and to help swimmers understand, create, and reach personal goals. We encourage our Year-Round Swim Team Members to participate in the United States Swimming (USS) competition program where they will travel to various competitive meets around the Central Coast. Our Year-Round Swim Team steps up the competition from Summer Swim Team. We believe in well-balanced, challenging workouts that include technique, endurance, and strength building exercises. We believe that “fun” is what keeps swimmers happy and keeps them improving. Come try out our team today! We have one week free trial year round.
Year-Round Swim Team: 2018 Winter Practice Days: Monday - Friday Practice Times: 4:15PM-6:15PM Registration Fee: $35.00 Additional Fees: $67 US Swimming Registration fee if swimmer competes in meet, plus meet entry fees when applicable.
Fitness Corner with Dr. Andre Acebo
Chiropractor and Strength Coach
PRSC Fitness Director
Happy New Year Everyone! 2018 is here, The Factory is opening and we are all fired up to help you get in your best shape ever! One thing I love about fitness is that there are so many ways to achieve it. We will get into that in a little bit, but let's start with some basic "truths"...
Health and fitness start in the mind, or mindset, I should say. Our thoughts, beliefs, self-talk, take us to where we eventually end up. It's not theory, it’s proven our thoughts literally change us from the inside out! Do you love and accept yourself? Do you say, "Ugh, I have to workout", or think and say, I GET to work out!
Here's some fundamentals: build healthy, tasty eating & regular physical exercise into your daily routine. Make it fun and try different things, you never know what you might fall in love with! Practice gratitude, get enough rest and learn how to manage your stress. Look in the mirror and ask yourself truthfully how you’re doing with the "basics". The types of exercise or activities are up to you. Just be consistent, do things you enjoy, and challenge yourself.
Do you need help? Whether it's just a quick introduction to our new equipment, one-to-one personal training, help with your meal planning and diet, corrective exercise, next level strength, conditioning and performance or even life coaching. We are here for you!
Here's what some of our Certified Personal Trainers have to offer...
Hi! I'm Julia, I would love to help you get to the place you want to be in your weight loss and fitness goals. Start off the new year with me!
-Julia Collins (805) 769-6902
If you're looking for help with navigating through a good workout while dealing with an existing injury or problematic health issue, I am post rehab certified, NASM certified, and am capable of getting results with a very thorough understanding in pain management and preventing further injury. Get started on a new program to get your health managed, lose weight, and feel strong again!
-Keri Keefer (831) 402-6632
I'm Kathy, my role is to motivate, enable and make training fun and rewarding. I work with all client levels and believe anyone can improve their fitness condition and lifestyle through functional workouts.
-Kathy Thomas (805) 610-6486
Hi, I’m Malinda. I like working with men and women that want to make a positive change in their lives with weight loss and building strength and stability. I will not only push you past your comfort levels but I will watch you push yourself past your own comfort level as you become proud of what you can accomplish. Yes, it does happen. All it takes is determination, positive attitude and me as your trainer. -Malinda Chambers (805) 712-7628I’m Lisa Brownie, Health Coach and Personal Trainer. My ideal client is truly ready to build a healthy lifestyle through new diet and exercise goals. Together we will expose negative feelings and beliefs that have been contributing to current habits and tap into positive thought patterns to spur healthy lifestyle changes. Through commitment, accountability and nutritional guidance my clients will always succeed.
-Lisa Brownie (805) 835-5301
Hi! My name is Tina and I absolutely love weight training! I focus on building strength through corrective exercise and I love helping people achieve their goals. -Tina Mace (805) 835-2601
Hey, I’m Nick. I approach every client as an athlete and train for transferability. Everything you do in the gym should improve your quality of life and performance outside of the gym. I will help you build confidence and mental toughness by challenging you and insist you train outside of your comfort zone. Whether you are law enforcement, military, or a high school athlete, the approach will always be the same.
-Nick Reyes (707) 592-8535
Check out Malinda, Lisa, and Nick, practicing in our new, state of the art training facility, "The Factory". All of us are waiting to hear from you!
Nick Reyes Pushing the sled
Malinda Chambers utilizing our new Free Motion equipment
Lisa Brownie setting up for her next set!
Dr. Andre Acebo
Fitness Director PRSC
Chiropractor
NASM - Corrective Exercise Specialist
Titleist Performance Institute Certified Level 1
USA Weightlifting - Advance Sports Performance Coach
CrossFit Kids Trainer
[email protected] or (805) 712-7769
Sports Programming Department
Happy New Year, PRSC!
As many of you (hopefully) know after "reading" the last newsletter, bringing on sport specific coaching was one
of my main goals for this new department. Well, I am very excited to announce that we now have our first coach on board.
It is my pleasure to introduce, Lindsay Campana Franklin!
*2005 THS graduate, lettered in basketball and softball; helped win four CIF Softball Championships; SLO County Softball Player of the Year, THS Female Athlete of the Year
*2006: helped lead Cuesta College softball program to first State Championship appearance; All-Western State Conference First-Team Selection; All-State First-Team Selection; Cuesta College Female Athlete of the Year
*2007-2010: attended North Carolina State University (Go Wolfpack!) on a full-ride softball scholarship; 2010 All-ACC; 2010 NC State Psychology Student of the Year; Bachelor’s degree in Psychology.
*2011-2013: Pitching Coach at Valdosta State University; 2011 Gulf South Conference Championship; 2012
DII National Champions; National Coaching Staff of the Year; 2013 National Championship appearance; 2013 South Region Championship; 2012 CA ASA Hall of Fame Pitcher Inductee; Master’s in Deaf Education.
If you are interested in having your child work with Lindsay, please contact her at [email protected]. Baseball, Soccer, Football, Volleyball, Basketball coaches and programming are coming soon! Stay tuned!!
Tennis
USTA* League Play Starting in January
Interested in getting in more competitive tennis? Want to improve your game, meet more players at our club, travel and play at other clubs and have a good time doing it? Well then, the USTA League play is for you. PRSC is looking for players to fill up teams for the women’s, men’s and mixed league play starting soon.
All match play is based on a rating system so you will play with and against players with similar abilities and skills. Whether you’re new to tennis, coming back to the game after a long lay-off, or a veteran out here playing every week, there’s a spot for you!
League play is sneaking up on us quickly, so please contact Gary Amadio today at (805) 226-6951 or [email protected] to sign up or if you have any questions relating to the leagues.
*The USTA is the major funder and driver of tennis programming and development in the United States so you will have to join as a member to be able to play.
New Year, New Tennis Mixed Doubles Tournament
Sunday, January 14th
Sign up for our first tournament of the year!
Call or text Mariano to sign up 501-463-1321
A & A- Mixed Doubles
B & B+ Mixed Doubles
$15 per person
Prizes for each winner!
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)
Wednesdays 4:00 pm – 5:30 pm (10 years old to 14 years old)
$15 per class or $50 a month (4 classes per month)
Fridays 3:30 pm – 5:00 pm (14 years old to 18 years old)
$15 per class or $50 a month (4 classes per month)
Clinic organized and taught by Mariano Parris, Tennis Director with 20 years of coaching experience.
Starts in January 2018 and ends in Mariano.
To sign up please contact Mariano at 805-369-6115.
One-on-One Doubles Tennis Tournament
The half-court Singles game played on the Doubles court, is a match between two players. There is a divisible line drawn through the middle of the court from the center service line to the middle of the baseline. Players alternate points from the deuce court to the ad court. All points are played crosscourt with the alley included. You can stay back or come to the net. Lob or drop shot, your call.
We play one set, regular scoring, round robin format.
Cost $15 members and $20 non members
Date: Starts and ends on the same day. One day event. January Saturday 13th at 8:00 a.m.
To sign up call 805-369-6115
Mariano Parris
[email protected] Paso Robles Sports Club
Timeless Principles of Strategy
As we start off the New Year with a renewed, but perhaps, temporary hungover vigor – we do live in in the middle of wine country! - and make resolutions on how we will improve our tennis game this year, let’s take a look at some tennis strategies that could serve us well in 2018, 2019, and beyond.
I find that most tennis players tend to over-exaggerate the importance of how they hit the ball, and overlook the importance of how they play the game. Good strokes and footwork are important ingredients in winning tennis matches, but using the following sound strategies and tactics makes the task infinitely easier.
The most basic principle in winning tennis is consistency, getting the ball over the net and into the court one more time than your opponent. Good players learn to hit with depth, good net clearance and eliminate unforced errors. If you don’t make the error, that only leave one other person to make it, and that’s your opponent. NEVER, I repeat - NEVER, let me say that again - NEVER, underestimate your opponent’s ability to make an error.
A second fundamental principle may be obvious, but can be overlooked in the heat of a match, is to play an opponent’s weakness. Focus early in a match, especially against a new opponent and determine what shots they DON’T like to hit and make them hit that shot as often as possible. To put it very simply, if you hit a majority of your shots to your opponent’s weakest shot, especially on big points, you’ll probably win the match.
A third principal is to learn to hit, and practice hitting to, certain areas of the court. The most basic tactic: learn to hit cross court with consistency and accuracy, for three main reasons:
- Your shot crosses the net at the lowest part, the net is 6 inches lower there than it is at the sidelines
- The court is much longer on the diagonal than straight down the line. A down the line shot is out by almost 4 ½ feet would be in, if you hit that same shot cross court
- Your recovery to the center of your opponent’s possible returns is much shorter as well. Hitting high, deep cross courts shots, will give you the best chance to recover quickly to your opponents most likely return shot.
On the other hand, a down-the-line shot leaves a considerably longer distance to the center of your opponent’s return angles
Another timeless strategy regarding the geometry of the court I’ve found, is that it’s helpful to look at the court not as a rectangle that the painted lines of the court outline, but as a triangle. The location from where your opponent strikes the ball being the top point of the triangle and the base of the triangle is located and determined by your positioning on your side of the court. The base of that triangle gets longer and longer the farther back you play. In other words, hanging around or even playing in back of the baseline on your side of the court increases your opponent’s angles to hit into, which means you’ll have to cover much more ground to return their shot, while moving up inside the baseline, to mid-court or all the way to the net reduces them.
So, moving up into the court when possible, create a number of benefits for you:
- You’ll have less court to cover to return your shot, minimizing good footwork inconsistencies
- The ball doesn’t slow down or drop as much the farther back you are, so you’re able to hit the ball harder and make more aggressive shots with less effort by taking the ball on the rise
- Your shot will arrive that much faster to your opponent because of the decreased distance the ball has to travel to reach you and then back to them, lessening their time to react to and create an offensive answer to your shot
Don’t overlook these timeless strategies that the best tennis players have always utilized in the past and will continue to use in the future. Enjoy the challenge of learning how to play our game a little bit better and expand your skills beyond just banging away at that little yellow ball while hoping for a good outcome.
May you, your families and loved ones have a prosperous New Year in 2018 and I’ll see ya’ on the courts. Gary
Eat to Peak: Foods to Eat to Build a Strong, Healthy Body
by Teri Gentes |
There is healing or harming energies in the food we choose to ingest, the way we think about the food we eat, the way we eat it and of course what we choose to ingest. There is no "one approach fits all," nor one that fits us for our entire life. Both we and food are ever-changing, dynamic and synergistic making it essential for us to adapt our diets as our lifestyles and our environment adapt.
Learning Objectives:
- Learn which foods help us thrive and top nutrient-dense favorites.
- Review better ways to prepare foods for optimal nutrition.
- Review food combination tips to maximize nutrition absorption.
Author and Chef, Teri Gentes, maps out our best eating approach accessing maximal energy from our diet and cultivating a state of optimal well-being for life.
Beyond The Surface
Just as each of us has our own definition of what constitutes a healthy diet, so does food come with its own variable gauge of nourishment. All plants are not originated, cultivated, planted and tended; nor are animals sired, farmed and nourished in one standard manner. These factors play a significant role in the nutrient density of the foods you choose to consume. In addition, for us to determine a healthy plan we must first consider our own individual needs along with the quality of these foods.
In our more nutrient savvy society it’s common to see slogans (paraphrased) such as, “know where your food comes from”; “befriend a farmer”; “favor the informative fish monger”! The quality of our food is an imperative consideration in the making of a diet that will cultivate our personally ideal degree of quality health as well as a sustainable, good for the whole, state of health. Both are important proponents in the production of our food, the development of our people, and our planet. We won’t find this in factory farms whether they are conventional or agri-organic.
The chart below reflects the declining quality of a once considered staple in our diet since post-war industrial farming invaded our food chain.
Nutrient Density Decline in Wheat
Source: Fan MS, et al. Evidence of decreasing mineral density in wheat grain over the last 160 years. Journal of trace elements in medicine and biology.
Per the above figure:
- Today’s wheat has about 19-28% less of important minerals like Magnesium, Iron, Zinc and Copper,compared to the wheat our grandparents grew up with.
- There is also evidence that modern wheat is much more harmful to celiac patients and people with gluten sensitivity, compared to the older varieties.
- Whereas wheat may have been relatively healthy back in the day, the same is not true of modern dwarf wheat, which is what most people are consuming.
While once upon a time food quality wasn’t a concern, today the onus rests upon consumers to make concerted efforts to seek out the best food sources available to them. On a most positive note, demand creates supply and the rate of growth for smaller bio-dynamic farms is on the rise making it much easier to "know your farmer and where you food comes from." This reconnect to food is healthy for you, your family and the planet.
Now the question arises, what are the most nutrient dense foods to choose? While the opinions will vary and clash and contradict, there is a list below of the star foods compiled from Jonny Bowden’s book titled The 150 Healthiest Foods on Earth. Based upon his criteria (omega 3’s, fiber, antioxidants and glycemic index/load) his top 150 foods are mentioned for their nutrient content.
Making the right food choices for our own particular needs has potent power upon our health. We truly can transition our state of health with our food choices and these foods stand out from the rest. Create your shopping list and menu planning with the chart below as a reference and begin navigating your way to ever increasing health. It truly is our most valuable commodity and this results from eating a wide variety of nutrient dense foods suited to your personal needs, objectives and lifestyle.
Jonny Bowden’s Star Foods
The foods below come with some criteria – farmed ethically, in quality soil with no pesticides, herbicides, fungicides, hormones, steroids, antibiotics, and ripening agents.
Beets
Avocados
Bee pollen, propolis, royal jelly
Broccoli
Blueberries
Green drinks – cereal grasses, micro-algae
Brussels sprouts
Cherries
Kimchi, Sauerkraut
Cabbage carrots
Coconut
Sea vegetables
Dandelion
Guava
Noni, pomegranate, fresh veggie juice
Kale
Kiwi
Tea
Mushrooms
Strawberries
Water
Onions
Walnuts
Cinnamon
Spinach
Butter/ghee (organic)
Garlic
Swiss chard
Raw organic milk
Ginger
Watercress
Yogurt, raw, plain organic,
Oregano
Oatmeal
Natto, organic
Turmeric
Quinoa
Eggs, pastured
Extra virgin olive oil, cold pressed
Beans
Sardines
Coconut oil
Lentils
Wild Alaskan salmon
Macadamia nut oil
Once you’ve determined your preferred choice of foods, it’s important to know that the manner you prepare and consume these impacts the nutrient count available to you. Read on for insights on how to maximize on the health benefits.
Which is best? Raw or cooked foods for overall health and prevention of diseases, such as our top killers (heart disease and cancer)?
Raw Food Versus Cooked Food
Raw food benefits include: enzyme-rich for enhancing digestion and ensuring fragile essential fatty acids aren’t destroyed by heat. That said, some foods actually offer greater nutrient access when cooked.
When it comes to preferred preparation methods of vegetable, there is much merit to the recommendation to consume at least 50% of your dietary intake from raw foods. While some foods benefit from cooking enhancing the body’s ability to access nutrients (such as the lycopene in tomatoes), sweet bell pepper nutrition count is diminished when cooked. A standard rule of thumb on cooking does prevail – shorter time and lower cooking temperatures relate to better preservation of nutrients.
Below are details on some of the various methods and their impact on vegetables:
Cooked: Often increases the nutrient availability in such foods as tomatoes and greens like collards, kale, broccoli, green bell peppers and cabbage.
Research from Dr Greger of NutritionFacts
(http://nutritionfacts.org/video/raw-food-nutrient-absorption-2/) shares studies demonstrating roasted almonds as healthier than raw, and the lycopene in cooked tomatoes is four times higher than raw. Below, the results form a study by food scientists on the antioxidant activity in twenty different vegetables revealing preferred cooking methods.
Boiled, pressure cooked, fried and microwaved?
http://nutritionfacts.org/video/best-cooking-method/
- Microwave: Shockingly the study shows the microwave preserves nutrients the best.
- Boiled: 1st worst
- Pressure cooked: 2nd worst
- Fried: Was not recommended due to the typical added fats
- Steamed: Be sure to reserve the cooking water for use as broth or in smoothies
Cooking Methods of Meats
Frying/Stir frying, Roasting, Broiling, Grilling, BBQing, Smoking result in the production of heterocyclic amines (carcinogenic chemicals formed when cooking animal meats at high heat.) Well done meats demonstrate even higher cancer risk yet today’s meat farming practices demand this given the risk of salmonella and e-coli.
So what is the eater to do?
Common consensus from nutrition experts informs us a mostly plant-based diet is associated with greater health, disease resistance and in some cases even reversal. For some this may mean 100% plant based, for others 50-60% from the garden and the balance from the sea, sky or field, ideally not from a factory or a food scientist. Whatever your choice, remember food quality counts and consuming vegetables is essential. Cooked and/or raw, be sure to include them in your diet daily. Ideally at every meal, and if eating animal meats, ensure you avoid the blacken areas as well as the smoke fumes when preparing indoors. These are carcinogenic (mutagens increasing the risk of cancer).
Putting It All Together - Food Combining
From Daniel Reid’s book – The Tao of Health, Sex and Longevity
"Correctly combining foods makes all the difference in the world to proper digestion and metabolism.``
What we ingest is only a small part of the path to increased health. More important is what we digest, absorb, assimilate and effective elimination of the waste products. Impaired digestion and metabolism of even the most nutrient-dense foods leave us at risk of such diseases as chronic inflammation, excess unhealthy bacterial growth, nutrient deficiencies, allergies, obesity, arteriosclerosis and cancer.
As most foods contain some protein or some carbohydrates, even if in trace amounts, the general determining factors are:
- Foods containing 15 percent or more protein are categorized as a protein.
- Foods containing 20 percent or more carbohydrate are considered as a carbohydrate.
When combining different types of food in a single meal, it is considered that a little protein or carbohydrate is ok, especially if plenty of raw vegetables are included to provide active enzymes and fibrous bulk. The ideal premise is one should consume only one variety of food at a single sitting. While this may seem daunting to accomplish I suggest client incorporate at least one properly combined meal into your day is doable. Begin with this following the guidelines below.
The Concept of Proper Food Combining Simplified
- Consume protein-rich foods with vegetables and carbohydrate-rich foods with vegetables.
- Do not combine protein-rich and starchy foods together.
- Do not combine various protein sources such as steak, eggs and dairy – eat only one source at a time.
- Avoid consuming acidic foods with protein.
- Consume sugar, including fruits by themselves before or well between meals.
Just cooked halibut with blanched vegetables
Wild rice, zucchini and cauliflower
Organic oatmeal, nutritional yeast
*Note: Vegetarians and Vegans - there is a prevalent myth that to obtain complete proteins one must combine incomplete proteins in one meal. Studies have assured us, as long as complementary proteins are consumed with a day or two, essential amino acids needs are met.
A Baseline Enabling a Better Chance to Eat to Peak Your Health
- Eat foods as close to their natural, undaunted state as possible.
- Find a farmer, fetch and forage and when possible, grow/raise your own. Of course this isn’t an option for everyone yet we can all pick up a pot of organic herbs from the grocer and begin somewhere.
- Be mindful of proper food combining practices, especially if plagued with digestion challenges.
- Take time to enjoy eating and ensure consumption of a wide variety.
- Nurture a love-love, honor and savor relationship with food (and your farmer).
Health is our most valuable commodity! Let’s treat it accordingly and make it a priority in life rather than an afterthought.
The information is intended for education purposes ONLY and is not intended to replace a physician’s advice.
References
Encyclopedia of Natural Healing - Siegfried, MH; Zoltan Rona, MD, MSc; Alive Research Group
Dr Greger, www.nutritionfacts.org
Daniel Reid. The Tao of Health, Sex and Longevity
