May Newsletter 2018
Tennis
The Paso Robles Sports Club will be hosting the Central Coast Women’s Tennis League’s end of the year celebration on May 23rd. If it is over 85 degrees, we will close the turf room in the Factory to accommodate the event. We will post notices the week of. To find out more information about participating in the league, please email Mariano Parris at [email protected].
Tennis mixers are back!
Friday, May 18th @ 5PM
Doubles and Singles
Potluck, bring your own dish to share.
Beer and wine available to purchase (please no outside alcohol).
Please RSVP to Mariano Parris, so we know you are coming!
Save the Date for Upcoming Tennis Mixers:
June 22nd, July 20th, and August 17th at 5 pm.
Some Fun Tennis Facts:
- Yellow tennis balls were used at Wimbledon for the first time in 1986.
- The fastest server in the women's tennis was done by Venus Williams who recorded a serve of 205 km/h.
- Henry "Bunny" Austin was the first player to wear shorts at Wimbledon in 1932.
- Every year, 24 tons of Kent strawberries are ordered for the Championships at Wimbledon.
- Wimbledon is the only major tennis tournament still played on grass.
Tennis Corner
We will begin each run with a warm up and then hit the road for 30 to 60 minutes. All runners are encouraged to go at their OWN pace. Those who have never ran before, will be encouraged to try the “run/walk” approach. Each week you will build upon that until you are able to run continuously for a specified amount of time. Upon returning from our run, we will finish with a cool down, ab work and/or questions regarding shoes, gear, etc. Remember, “One run can change your day, many runs can change your life.”
Revisiting The Importance of Good/Great Footwork
As we head into the coming months of summer and gear up our tennis schedules to put more time in on the courts, I thought it might be appropriate to visit probably the most misunderstood skill behind successful tennis.
Most players realize that footwork is vital for their success but the majority of us don't really understand why. The thing is, that unlike most of the other components that make up great tennis, footwork is something every player can improve regardless of age and ability. It is also the one component that can transform your game to new heights without you having to technically advance your game by learning how to hit better shots or a bunch of new shots which can be extremely challenging and time consuming.
But what exactly can improve footwork do for you? Here are some great reasons why you need to start working on your tennis footwork.... yesterday!
Increased Shot Options
The thing about having poor footwork is that you are often left to play the only shots open to you because other more suitable shots are out of reach because of poor positioning. What happens is that players still go for these shots and miss them because their poor footwork meant they weren't properly prepared to execute the shot. Improving your footwork means you get to balls sooner and in better position than ever before -- and this gives you a greater choice about what to do with the ball. Crosscourt, down the line, deep or angled... the choice is yours.
Reduced Unforced Errors
Reducing unforced errors is the quickest way to see your tennis results dramatically improve. This is true for all levels of the game, especially at our club level where the ability to hit lots of winners is usually unattainable. Not having to play shots from too close to the ball or too far away from “optimal strike zone” helps you to keep the unforced errors down while increasing your chances of winning the match.
Increased Power
As your footwork improves and you get to the ball in good time and in good position, you increase your ability to strike the ball with more power. You get to use your legs better and drive into the ball which only leads to more powerful shots… and everybody wants more POWER!
More Control
Winning in tennis is all about control -- control of the tennis ball and control of yourself.
Improved footwork and court position allows you to control the ball with the shots you play. It also allows you to control your movements around the court, which means that you get in the position to play more shots every point.
Faster Speed
Speed is the X-factor behind winning in sport – you can’t teach speed - and tennis is no exception. Better footwork allows you to move and change direction on the court at increased speeds, and that not only keeps you in many points, it helps you turn defense into offense. It also helps you convert attacking situations into winning points.
Injury Prevention
Injury is something that happens in sport, but you can affect the amount of times you get injured by improving your footwork. By getting yourself into improved position on the court you significantly reduce the loads placed on the body at compromising and unwelcome angles, which subsequently leads to injuries. Also, by improving your footwork you delay the time before your body begins to fatigue, which is the state in which the chances of injury quickly increases.
Soooo…. improving your footwork allows you to create more shot options, reduce unforced errors, hit with more power and control, move at increased speeds, all while reducing your chances of injury. Do you think that would make you a better player?
Watch our better club players or watch tournament play and see how higher levels of play are achieved through better footwork. Better footwork is key and these benefits will happen with the game you have already.
See Ya’ on the Courts, Gary
Fitness Corner with Dr. Andre Acebo
Chiropractor and Strength Coach
PRSC Fitness Director
This month’s newsletter is about Fat Loss! My primary source of guidance for this piece is Tom Venuto. He is a fitness writer and fat loss expert. I highly recommend his book "Burn the Fat, Feed the Muscle" and his Burn the Fat Blog.
The surest way to lose fat is by counting calories creating a caloric deficit getting enough protein, followed by carbs, fats & fiber. Combined with strength and cardio training, you’re bound to lose weight. If you do this slowly and always work towards building muscle, your weight loss will be primarily from fat. Ladies, you will NOT get bigger from this method (unless you want to, but that is a separate article). What you will get is a leaner, smaller, shapelier, stronger, and healthier YOU!
For some people, measuring food and counting calories is not something you want to (or maybe even need to) do. For instance, if your not even eating real, unprocessed, whole foods, or have no idea how much your consuming, you can start by just changing some habits. Also, if your happy with your weight and only want to tighten up a bit, you may be able to get there with just a few dietary and exercise changes. To help you get started, here are 11 daily habits you can adopt today! Start with one at a time and build these into your lifestyle.
DAILY FAT-BURNING HABITS
1) Eat only until 80% full
2) Eat a serving of protein with every meal
3) Eat fruit or vegetable with every meal
4) Get 80-90% of my calories from mostly unprocessed (nutritious) foods that you enjoy
5) When eating the 10-20% foods, be extramindful of portion size
6) When eating, do nothing but eat (practice mindful eating)
7) Choose from your own daily meal plan schedule and stick to it (eat at the same time of day,
most of the time)
8) Drink an 8oz (250ml) glass of water first thing in the morning, right after you wake up
9) Schedule at least 3 weight training workouts / week
10) Walk briskly for 30 minutes a day
11) Weigh yourself daily, at the same time each day and record it. Daily weight checking is not the gold standard for fat loss and you could lose weight and be less healthy ("skinny fat"), but it does keep your goal right in front of you. Just use it to help keep you moving in the right direction, don't obsess over your weight!.
If you get stuck or want any help with implementing these, we are here for you. We can measure your body fat, start you on your exercise plan and otherwise support you on your healthy fat loss journey. Contact me or one of our trainers for further tips and strategies.
You can succeed!
To your health and fitness,
Dr. Andre Acebo
Fitness Director PRSC
Chiropractor
Strength Coach
•NASM - Corrective Exercise Specialist
•Titleist Performance Institute Certified, Golf Fitness
•USA Weightlifting - Advanced Sports Performance Coach
•CrossFit Kids Trainer
[email protected] or (805) 712-7769
New group exercise class "Rip it!"
with Jennifer on Thursdays at 9:30 at the Factory.
This class uses a combination of RIP and TRX style training which will focus on giving you a full body workout that includes rotational strength and power training. Appropriate for all ages and levels, the goal of this class is to make you stronger, more mobile and powerful by establishing and reinforcing movements under changing conditions. This training can improve sports specific power which is applicable to multiple sports such as tennis, golf and baseball/softball.
New Group Exercise class "Happy Feet Running Club"
with Deborah starting this May on Saturdays at 8:00 a.m.
This is a free of charge running club included in your membership which provides instruction for all levels to make running fun!
Are you interested in joining a running club? Completing your first running event is a challenging, yet a massively rewarding experience that you will set you up for ongoing health and fitness success. However, many are scared to take their first steps in running.
● Do you need motivation and/or accountability?
● Have you been wanting to run but lack confidence?
● Have you started your own training by completing a Couch to 5k or other event?
● Do you want to step up in distance and complete a marathon or triathlon?
● Or, are you just looking for people to run with?
If you answered YES to any of the above, then joining the Happy Feet Run Club may be exactly what you’re looking for! The goal of this Club is to provide a fun and supportive opportunity to be active and develop better fitness, self-discipline and a dedicated attitude.
What are those large TVs doing in the Club and Factory group fitness rooms??
MyZone is a new exercise tool we are offering at the club. It combines a very accurate heart rate monitor, an app, and social interaction to add excitement, fun, and motivation to your workouts! With it, you can track how effective your workouts are and you can also challenge your friends to competitions. It essentially turns your exercise routine into a game.
Many of the staff at the club have been trying the system out for the past several months. We found that it really encouraged us to step up our exercise and helped make it easier to stick with our fitness routines.
The heart rate monitors are on sale at the front desk now. They cost $99 each, but you have an opportunity to get at 60% refund on them! For the first 6 months after you buy the belt, each month that you use it for a minimum amount, we’ll credit $10 to your account. That makes your final cost only $39, which is less than just about any other heart rate monitor on the market.
In addition, we’ll be organizing club-wide challenges and games where you can win prizes. The first big one will begin May 18th and will give you the opportunity to win a $50 Amazon Gift Card.
You can find more information about the MyZone system by going to the MyZone website at myzone.org. To purchase a belt, please contact Sara Dobroth at [email protected].
We have a new fitness challenge in May! It is a global challenge: people from all over the world are participating in, and it not only will help keep you motivated to do your best when you exercise, but it also will help find a cure for ALS. The challenge is run by Augie’s Quest, which is an organization that is dedicated to raising funds to support ALS research. There are over $50,000 of prizes in this challenge. There is an entry fee (donation to the cause) of $15.01, as the name of the drug they are working on is 1501! You can find more info and sign up for the challenge at http://myzone.org/1501-challenge/.
Aquatics News
New Programs:
Masters Swimming
Masters workouts are developed and coached by Heather Moffitt, Head Coach of North County Aquatics. The Coach remains on the deck while workouts are being conducted, your coach will adjust your techniques in order to improve your strokes. Swimmers of all levels are welcome as participants.
A typical master’s workout includes the warm-up, the main set, and a cool-down. A sufficient warm-up is essential to help fight fatigue and sore muscles. A typical workout lasts for an hour to 1.5 hours. Currently, Masters is available on M/W 5:30-7:00 pm and some Saturday’s 8-10 am. Mornings will be available in later May T/Th 5:30-7am. Member cost $20 per month / Non-member $35 per month. If you are interested in other times frames, please contact Heather Moffitt at #805-239-7397 x 104.
Summer Swim League Starting
June 18th to August 15th
Come Make A Splash!
NCA offers three days per week, Summer Recreational Swim Team/ Lessons! Athletes must be between the ages of 3-17. This program is offered Monday, Tuesday & Wednesday for 8 weeks. Summer League program runs from 9:30am to 11:30am. 30 min. lessons $195 members/$215 guest. Weekly Group Lessons available all Summer $45/$55Guests.
5 lessons / 30 mins each lesson.
Become trained in: junior life guard training
June 25, 26, 27, 28
Come ready to get wet!
Must attend all portions of class for Certification
Cost is $100
Four days from 2 - 4 pm (11-14 year olds)
Please call 805.239.7937 to sign up your child today. Full payment is needed to reserve spot
Spa & Therapy Services
Mothers Day Special Spa Package and Gift Certificate Includes:
• 60 minute massage with aromatherapy and hot towels
• a soothing and moisturizing facial with skin assessment
• smoothie or glass of champagne
Celebrate the moms in your life with a spa day!
Only $115 for this special package ~ call Keri Keefer for questions and purchase of this sweet deal
Massages
30 Minute Custom Massage- $50
60 Minute Custom Massage- $75
90 Minute Custom Massage- $100
*Add aromatherapy and hot/cold treatments for $10
Massage Package
(3) 60 minute massages $202.50
Individualized sessions to soothe the body and mind. Feel balanced and renewed as your session relieves aches and pains, tense muscles, and the stresses of everyday life. Offering orthopedic massage, trigger point therapy, myofascial release, sports massage, and prenatal massage.
Therapist: Keri Keefer, CMP-- to book your massage appointment, please call: 831.402.6632
30 minute Active Myofascial Release $50
Active Myofascial Release with Neuromuscular Stretching provides relief from chronic stiffness and soft tissue adhesions. This style of massage is very effective for injury prevention and increased flexibility. An essential part of corrective exercise strategy!
Therapist: Dr. Andre Acebo, DC
Please add $10 per massage for non-members, day use of the club included.
Exciting news from our Summer Sports Blast crew!
We are mixing things up this year for our all-day sports program for your kids. This year, we will be offering themed weeks which will keep the days fresh and fun for your children. The Club is renting field time at BSP and offering soccer, baseball/softball, kickball, and more! The kids of course will still have all of the fun in the sun with tennis, FitKids, swimming, and adventures. Do you want your children to have a blast every day with their friends? Reserve their spot today by emailing Regan Dobroth at [email protected].
Cost is $49/day for members ($196/week), $59/day for non-members ($236/week)
