Newsletter 2014

February is American Heart Month!

Paso Robles Sports Club has again chosen to partner with the American Heart Association to help raise awareness of the importance of your heart health. We will be selling heart grams at the front desk for $1. All proceeds go to help aid the fight against the number one killer of both men and women�heart disease. Write a special note to a loved one on the heart and we will post it for all to see.

The American Heart Association recommends 30-minutes of moderate activity, but three 10-minute periods of activity are as beneficial to your overall fitness as one 30-minute session. This is achievable! Physical activity may also help encourage you to spend some time outdoors. Sunlight on your skin helps your body produce vitamin D, which brings many added health benefits.

Here are some reasons why physical activity is proven to improve both mental and physical health.

Physical activity boosts mental wellness.
Regular physical activity can relieve tension, anxiety, depression and anger. You may not only notice a "feel good sensation" immediately following your physical activity, but most people also note an improvement in general well-being over time during the weeks and months as physical activity becomes a part of your routine.
Exercise increases the flow of oxygen which directly affects the brain. Your mental acuity and memory can be improved with physical activity.

Physical activity improves physical wellness.

Stronger immunity
Excercise enhances your immune system and decreases the risk of developing diseases such as cancer and heart disease.

Reduced risk factors
Becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg. That's the same reduction in blood pressure delivered by some antihypertensive medications. Physical activity can also boost your levels of good cholesterol.

Physical activity prolongs your optimal health.
Without regular physical activity, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise you get, you'll gain about two hours of additional life expectancy, even if you don't start until middle age. Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven health benefits listed above as well as:
�   Improves blood circulation, which reduces the risk of heart disease
�   Keeps weight under control
�   Helps in the battle to quit smoking
�   Improves blood cholesterol levels
�   Prevents and manages high blood pressure
�   Prevents bone loss
�   Boosts energy level
�   Helps manage stress
�   Releases tension
�   Promotes enthusiasm and optimism
�   Counters anxiety and depression
�   Helps you fall asleep faster and sleep more soundly
�   Improves self-image
�   Increases muscle strength, increasing the ability to do other physical activities
�   Provides a way to share an activity with family and friends
�   Reduces coronary heart disease in women by 30-40 percent
�   Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones
�   Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
�   Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for senior

So why not see for yourself? Once you get over the inertia and find creative ways to fit physical activity into your life, we think you'll agree that the effort to get moving is worth it!

Please let me know if there is anything we can do to help you with increasing your exercise activity. We are here to improve not only your health and physical fitness, but also your life.

Sara Dobroth, General Manager

6 Week MAXFIT CHALLENGE

Do you want to:
+ attack fat loss
+ improve your fitness as fast as possible
+ learn new and challenging ways to train, with measurable results

Then join me for this 6 week, jump start MaxFit challenge!
Here's how it works...

commit to MaxFit (3 x/wk) for 6 weeks ( see flyers for days and times)
give me your best effort
with before & after scores, I'll prove you can better your fitness level

The best part? The one who makes the most improvement will win a free sports massage for themselves or a friend.

The Cost: $90

Call me at 805-712-7769 or email me at [email protected] if you have any questions.
Doc

Physical Activity and Calories

The chart below shows the approximate calories spent per hour by a 100-, 150- and 200- pound person doing a particular activity.

Activity	100 lb	150 lb	200 lb
Bicycling, 6 mph	160	240	312
Bicycling, 12 mph	270	410	534
Jogging, 7 mph	610	920	1,230
Jumping rope	500	750	1,000
Running 5.5 mph	440	660	962
Running, 10 mph	850	1,280	1,664
Swimming, 25 yds/min	185	275	358
Swimming, 50 yds/min	325	500	650
Tennis, singles	265	400	535
Walking, 2 mph	160	240	312
Walking, 3 mph	210	320	416
Walking, 4.5 mph	295	440	572

4 Tactical Tennis Strategies That Make a Big Difference in Your Game

It's so important to focus on the basic tactical fundamentals in your competitive tennis matches; be it leagues or tournament play. By simply improving on the basics and becoming a master of these simple tactical arts, you will begin to see more wins, and in the process beat better opponents.

FIND YOUR OPPENENT�S WEAKNESS
Quickly identifying and honing in on your opponent's weakness seems obvious. However, the majority of players don't. With most levels of players, an opponent's weakness is their backhand. Aim to hit more than 60/70% of your shots to their weakness, until the court opens up to attack their strength if need be. Even if 60 to 70% is unattainable, it will still create the right attacking mindset. Hone in on their weakness with your strength.

ALLOW FOR A MARGIN OF ERROR
The pro's respect the fact and know that they never quite hit their targets. They allow for a margin-of-error over both the net and within the lines of the court. Focus on this, especially when in a defensive situation, aiming to hit deep and down the middle of the court. A 3-5 feet margin-for-error is generally a good goal to aim at when in complete control of your shot. Remember a player wins a match not by the amount of winners they hit, but by minimizing their unforced errors. An old golf saying I�ve hear Jack Nicklaus say, acknowledged as the greatest golfer of all time, �I didn�t win 18 Grand Slams by sinking more birdies than anyone else, but by sinking more pars than anyone else.�

BE CONSISTENT WHEN YOU ATTACK
Play a consistent shot even when in an attacking situation. Most players look to belt the ball especially when in an attacking situation. Instead of going for a winner when you have a short ball, hit to their weakness and come in and play a volley to the open court to win the point. Don't be impatient and try to win the point a shot too early. This goes for any shot. A shot often missed is an overhead smash, because a player is going for too much off the shot. Instead play a smash with spin, so that you maintain control and look for accuracy and placement rather than purely power.

FOCUS ON DEPTH
The deeper your shots become the better your overall game will be. A deep shot puts your opponent on their back-foot, decreases the time your opponent has to react, and reduces the angle they can hit back into your court. A player that is right at the net can have up to 180 degrees of court to hit into (another great reason to get to the net in doubles), while a player back at the baseline will generally only have an angle of between 20 to 30 degrees to hit into. Give yourself more time by pushing your opponent back behind the baseline with deep shots.

See Ya� on the Courts, Gary

Aquatics

Our aquatics department is excited to incorporate Swim America into our swim lesson program. Swim America will give us great continuity in our programming, allowing for more classes and instructors. Also, any of our teenagers that want to get lifeguard certified, we are looking to put a class together coming this March or April. Our summer is looking exciting already, and we'll be training our own lifeguards through Red Cross.

Coming up February 14-17th, our Swim Team will be going to Short Course Junior Olympics. Paso Robles Swim Team will be well represented there and will be ready to take home some medals.

Stroke tip of the month: When swimming freestyle, make sure you have a fingertip entry or an overcorrection (known as a pinky entry). This will keep any overuse injuries from happening. Technical jargon: It will keep the popliteal head of the humerus from medially rotating putting pressure on the bicep tendon.

The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.
Spencer Sznejkowski

Yumm

Stop in for a delicious strawberry smoothie topped with whipped cream and chocolate chips.

During the month of February, we will be offering 20% off all wine bottle purchases
and heart shaped brownies! We will also be accepting orders for gift baskets for your loved one! Who doesn�t want brownies, a bottle of wine, and an hour massage from their loved one on Valentine�s Day? Or maybe some of Terry�s salsa! Please email [email protected] or call 805-239-7397 for more information.

It�s Party Time�.at Paso Robles Sports Club

Reservations are now being taken for our 2014 Summer Calendar. We now offer Zumba, pool, basketball, and FitKids Parties. We can also order a jump house to ensure 2 hours of fun for your kids. To plan your next birthday party or special event, please contact Lisa Brownie at 805-835-5301 or [email protected].

Tennis

We had a great turnout for our Adult Tournament and the Junior Tournament in January. We will be offering four junior and adult tournaments per year with the next scheduled tournaments being April 5th (Junior) and April 12th (Adults) weekends. We will also hold a Tennis Marathon on the weekend of May 3rd, with all proceeds going to raise money for the Cancer WellFit Program for those recovering from chemotherapy treatment. We will be sending more information soon. Please put the dates on your calendar to ensure you can partake in the fun!
I look forward to seeing you on the courts! Mariano
We would like to congratulate the following people:

Men�s Doubles Open

Winners: Scott Cleere and Richard Dorman
Runner Ups: Bob Martz and Lee Hood

Women�s Doubles A

Winners: Myrna Weare and Noreen Alexander
Runner Ups: Pam Moser and Anji Perry

Women�s Doubles B

Winners: Rose Galsim and Cheryl Gordon
Runner Ups: Lisa Jones and Yolanta Kruszynska

Men�s Single Open:

Winner: Eddy Rodriguez
Runner Up: Chaz Darrow

Mixed Doubles Open

Winners: Anji Perry and Steve Archuletta
Runner Ups: James Merkle and Dana Davis

Ages 14 and up Boys

Winner: Evan Serpa
Runner Up: Brendan Adams

Ages 14 and under Boys

Winner: Kameron Atnip
Runner Up: Brayden Alexander

Ages 14 and over Girls

Winner: Madelyn Ferreros
Runner Up: Rosie Singleton

Valentine�s Day Kids Night Out!

Do you have a special night planned for Valentine�s Day? Well, we want to take care of your kids! Arts and crafts, tennis, games, and movies! We will also be serving dinner for your children. The fun will begin at 6 pm and we will be open until 10:30 pm. Please reserve your spot early so you do not miss out! $20.00 for your first child and $15.00 for each additional child.

February Fitness Schedule

Monday
Cardio Blast ~ Kathy  9:00am � 10:00am
Aqua Fit ~ Malinda 10:30am - 11:30am
Fit Kids (3-4 yrs) ~ Andre 3:30pm - 4:00pm
Fit Kids (5-9 yrs) ~ Andre 4:00pm - 4:45pm
Fit Kids (10-13 yrs) ~ Andre 4:45pm - 5:30pm
Zumba� ~ Kat   4:30pm - 5:30pm
TRX ~ Amber  5:30pm - 6:15pm
Indoor Cycling ~ Cynthia 6:30pm - 7:15pm
Cardio Tennis ~ Mariano 6:30pm - 7:30pm

Tuesday
Cardio Fit ~ JJ 8:30am � 9:00am
Pilates ~ JJ 9:00am � 9:30am
Pilates (Advanced) ~ JJ 9:30am � 10:00am
Aqua Fit ~ Malinda 10:30am - 11:30am
Yoga (Level 2) ~ Barbara 5:30pm - 6:30pm

Wednesday
Sculpt ~ Amber 6:00am - 7:00am
Indoor Cycling ~ JJ 9:00am - 9:45am
Aqua Fit ~ Malinda 10:30am - 11:30am
Fit Kids (3-4 yrs) ~ Andre 3:30pm � 4:00pm
Fit Kids (5-9 yrs) ~ Andre 4:00pm � 4:45pm
Fit Kids (10-13 yrs) ~ Andre 4:45pm � 5:30pm
TRX ~ Amber 5:30pm - 6:15pm
Cardio Kick ~ Cynthia 6:30pm � 7:30pm

Thursday
Cardio Fit ~ JJ 8:30am � 9:00am
Pilates ~ JJ 9:00am � 9:30am
Pilates (Advanced) ~ JJ 9:30am � 10:00am
Aqua Fit ~ Stephanie 10:30am � 11:30am
Kids Yoga ~ Carri 4:30pm - 5:15pm
Yoga (All Levels) ~ Carri   5:30pm - 6:30pm

Friday
Indoor Cycling ~ Jodi 6:00am - 6:45am
Yoga (All Levels) ~ Barbara 9:00am - 10:00am
Aqua Fit ~ Malinda 10:30am - 11:30am
Fit Kids (3-4 yrs) ~ Andre 3:30pm � 4:00pm
Fit Kids (5-9 yrs) ~ Andre 4:00pm � 4:45pm
Fit Kids (10-13 yrs) ~ Andre 4:45pm � 5:30pm
Zumba� ~ Kat 4:30pm � 5:30pm

Saturday
Sculpt ~ Amber/STAFF 8:00am - 8:45am
TRX ~ Amber/STAFF 9:00am - 9:45am
Fit Kids (3-4 yrs) ~ Andre 10:00am - 10:30am
Fit Kids (5-9 yrs) ~ Andre 10:30am - 11:15am
Fit Kids (10-13 yrs) ~ Andre 11:15am - 12:00pm
Aqua Zumba� ~ Malinda 10:00am - 11:00am

Gardening with Alberto

Choose a location:

Spend some time examining your landscape
Find an area of the yard that gets several hours of direct sunlight per day
Also a location with adequate drainage.
Select a location that is isolated from pets so the plants are not trampled and cats and dogs do not relieve themselves nearby.

Decide what to plant:

When deciding what to plant, consider what you eat and how much produce the household consumes. Then choose vegetables that fit with your diet.
Choose three to four different vegetables.
Select varieties that require similar soil conditions to adjust the PH and mix up the soil accordingly.
Vegetables like peppers, tomatoes, eggplant, and squash produce throughout the season.
Others, such as carrots and corn, produce one crop and then expire.
This will serve as good practice particularly the first year of your garden
While putting healthy and homegrown food on the table by growing your own vegetables and fruits.
Vegetable gardens can be compact or expansive, depending on how much space is available.
First-time gardeners may want to begin small so they can hone their skills and experiment.

Know when to plant:

Many of the foods grown in vegetable gardens like tomatoes and peppers are summer vegetables. They reach peak ripeness after the height of the summer season.
It is less expensive to start seedlings indoors and then transplant them to a garden when the time comes.
Seeds can be started three to four weeks before they would be put outdoors.
Many vegetables are planted outside in April or May but definitely after frost condition have waned.
Vegetable gardens can become a component to grow fresh fruits and vegetables to enjoy throughout the season.

=Gardening with Alberto=