March Newsletter 2017
Fitness Corner with Dr. Andre Acebo
Chiropractor and Strength Coach
PRSC Fitness Director
How to get the most fitness out of your PRSC membership.
Most people don't get enough exercise, and many that do, are not getting much benefit for the time they spend. I often ask clients, "What are you working on today?" Too often I hear, "I don't know; what should I be doing? So the following, are some basic tenets of an effective health and fitness plan.
1) Start with a personal, meaningful, specific goal. You should be able to measure it and track it.
2) Pick activities that interest you then expand as you become more comfortable in the gym. Expanding the variety of your exercise options is great way to stimulate your body to adapt and improve. It also helps to prevent boredom.
3) Know your limitations: Old injuries, core instability, postural dysfunction, and a sedentary work life can easily derail your fitness aspirations.
4) Establish your weekly schedule and timeline. Have strength and muscle building days, cardio days, group exercise days, high & lower intensity days and days for sport or play. If fat loss is your goal, focus on the kitchen and stick to the 1-2 lbs weight loss per week rule of thumb. If you are losing more than that, you're losing mostly water and muscle!
5) Consistency is now key. Daily or at least 5 times per week of vigorous physical activity should be the norm. Don't miss! Exercise should be like brushing your teeth.
6) Decide on the best way to go about it. All of the above pieces can be a bit much to think about. That's where our Personal Trainers comes in. We first sit with our clients and work thru the above steps to build your unique plan, we go through a physical activities readiness questionnaire which includes injuries and limitations, and then a posture and movement assessment. We pick the right exercises, coach technique, monitor progress, provide accountability, and keep things fresh by constantly changing things up.
Our trainers know all of the group exercise classes and their unique benefits We also offer 2 free Introductory sessions to get you started. I often suggest meeting with your trainer 2-3 times per week for at least the first month.
I hope this information helps, please call or text me anytime. I'd be happy to introduce you to a Personal Trainer that's right for you.
Dr. Andre Acebo D.C
Fitness Director PRSC
Chiropractor
USA Weightlifting - Senior Coach
NASM - Corrective Exercise Specialist
CrossFit - Level 1 Trainer
[email protected] or (805) 712-7769
AQUATICS:
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 upwards of 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 though, 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. 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 AquaFit class available Monday through Friday at 10:30am, Tuesdays at 6:00pm, and Saturdays at 10 am. Saturday’s class is a 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
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.
Tennis Corner
Congratulations to our Central Coast Women’s Tennis League Paso Robles Sports Club Teams! PRSC is #PasoStrong and dominating their leagues! All of your hard work is paying off. Here are the rankings as of March 1st:
PRSC A Team: 1st Place
PRSC A- Team: 2nd Place
PRSC B+ Team: 1st Place
PRSC B Team: 1st Place
Tennis Doubles Mixer
Join us for doubles &
Stay to eat and talk after playing
Wed, March 15th 6:00pm
Please bring your favorite dish to share potluck
Or call Lindsey to prepare a dish for you at just $10.00
If you enjoy wine or beer, it will be available after at Happy Hour pricing!
Mariano will be setting up match play.
Let us know that you are coming, call Mariano Parris at the club, 805-239-7397
or email: [email protected]
Fun Doubles play and no guest fee, so please bring
your non member partner!!
Paso Robles Sports Club Tennis Tournament
Saturday and Sunday, March 25th and 26th
Men’s A Singles Women’s A Singles
Men’s B Singles Women’s B Singles
Men’s A Doubles Women’s A Doubles
Men’s B Doubles Women’s B Doubles
Mixed A Doubles
Mixed B Doubles
Members: $15.00 for singles, $20 per team doubles
Non-Members: $20.00 for singles, $30.00 per team doubles
Play for the Men’s and Women’s Doubles will be completed Saturday
Play for Mixed Doubles and Singles Divisions will be completed Sunday
Mail, email, call or drop off entries to Mariano Parris at the club, 805-239-7397, [email protected],
2975 Union Rd, Paso Robles, CA 93446, or text Mariano at 501-463-1321
Footwork: Your Foundation to Success
As better weather for tennis approaches (hopefully!), let’s revisit an important way to improve our game quickly without having to re-tool our, perhaps, somewhat rusty technical skills after the long rainy winter.
Great tennis footwork is the key to great tennis, which is a fact too many players overlook. At all levels, most shots are missed because players fail to get the ball into their optimum strike zone -around mid-thigh to chest - and with a comfortable spacing to the ball because of inefficient movement than by any failure of technique.
Most of us spend time concentrating on practicing particular shots we seek to master. However, it doesn’t matter how good your shots are in practice, where your hitting partner may be directing their shots close to you for the sake of rallying. If you never practice good movement skills to get yourself into a good body position to hit them correctly in a match, where your opponent is typically trying to hit the ball away from you, you may not get the results you seek.
The time spent hitting shots (never mind the actual time the ball spends on the strings) is only a fraction of the time that is spent moving to the current shot, recovering correctly and then moving onto your next shot. Is this reflected in the way you practice? Every tennis shot starts from the ground up, your feet are engaged long before the racket gets anyway near the ball. Here are the top four reasons why improving your tennis footwork improves your game:
Greater Shot Power - Developing your footwork skills results in greater power in your shots for one very important reason: when you get to the ball and get set in a good position, you give yourself the chance to hit the ball using all your body parts, starting from the ground with a good foundation to strike the ball. If you don't improve your footwork skills, you can typically end up arriving late, hitting the ball off-balance or just using your arm/s which will greatly detract from your ability to produce any accuracy, power and depth on your shot.
More Shot Options - Improving your tennis footwork also gives you greater flexibility of shot choice because you get there earlier and in a better position to hit a variety of shots. You get to choose what stance you use to play the shot - open stance, closed stance, neutral. You also get to choose where you play the shot and with what stroke – crosscourt or down the line, deep or short, passing shot or lob, topspin or slice. Without good footwork, you will have fewer choices available and the choices you do have may well end up suffering from poor execution.
Reduced Errors - As much as 70 percent of unforced errors are due to poor footwork, by not being in the optimal position to strike your shot. 70%! What would it mean to your game to reduce your unforced errors by that much?
Stay In Points Longer - Improving your footwork for tennis will also improve your agility, balance and coordination, which are all critical for higher levels of play. You will be able to get to more balls more often (even when under pressure) and that forces your opponent to play one, two or three more shots than they expected or wanted to. And that gives them that many more chances to make errors. (Probably ‘cause of their poor footwork!)
There are five key collaborative components you have to master to play tennis well: anticipation, intercepting, preparation, hitting and recovery. Count how many of those elements deal with movement and how many deal with striking the ball? Think about it!
See Ya’ On The Courts, Gary
Instructor Spotlight
Malinda Chambers
Malinda has lived in Paso Robles for over 15 years. She is the proud mother of three beautiful daughters. She has been involved with fitness for most of her life, which has lead her to her dream job of being a Certified Personal Trainer. She is also certified in Aqua Aerobics, Pilates, TRX and holds a certification in sports nutrition. Malinda trains people with the mentality that it is “You v. You”, no one else matters. She has a passion for people and fitness. Her goal is to get you to love working out so that being physical becomes part of your everyday life and not something you dread doing.
You can find Malinda teaching AquaFit Tuesday-Friday 10:30 a.m. - 11:30 a.m. and Saturdays 10:00 a.m. - 11:30 a.m. OR Pilates Tuesdays and Thursdays 9:00 a.m. - 10:00 a.m. and Monday evenings at 6:30 p.m. - 7:30 p.m. These classes are included in your membership!
Kid’s Night Out
Friday, March 17th, 5:30 to pm to 8pm
Sign up the kiddos to join us from 5:30 to 8:00 pm. We will be playing games, designing crafts, watching a movie and enjoying snacks and pizza. Grab a couple hours to yourself while you know your kids will be having a great time - you deserve it!
Sign up in Kids’ Club, at the front desk, or email [email protected]
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
*Drop-ins and cancellations within 24 hours of the event will be charged a $10 fee
