November Newsletter 2015
November ScheduleNovember 1st - Daylight savings time!
November 11th - Veterans Day- Open 5am-8pm, Normal Schedule
November 21st - Turkey Trot and Chili Cook-off, no Saturday Morning Tennis Clinic for Adults
November 25th - 5am-8pm Morning classes and morning Kids' Club only- No afternoon programming
November 26th - Thanksgiving- CLOSED
November 27th - 8am-9pm- No 6 am Cycle
REFER YOUR FRIENDS & EARN $75 ON YOUR ACCOUNT!Yes, it is that time again! When you refer your friends or family and they join the club in November, you will receive $75 on your account! Double the pleasure! You will have a friend to workout with, AND you will have some spare change to go to buy a new outfit, or go out to dinner or lunch! If you want more information to share with your friends, just stop by the front desk and ask for a membership consultant and a free pass for your friend to come and try the club.
SPECIAL EVENTS AT THE CLUBPaso Robles Sports Club is the perfect venue for any special occasion! Our mission at Paso Robles Sports Club is to ensure your happiness and satisfaction with the planning and implementation of your event. We tailor each and every event to result in a day (or evening) that is enjoyable, stress-free, and creates a beautiful lasting memory for yourself, your family, and your friends. You will find our staff to be personable and experienced. Attention to detail and superb service are our specialties. Our skilled and accomplished Union Cafe is always eager to please, offering the convenience of on-site catering and a wide variety of delicious menu/banquet choices. Paso Robles Sports Club is the ideal site for a memorable celebration! Questions? Please contact Lindsey Taylor, Hospitality Manager at 805-239-7397 or email at [email protected]
FROM KIDS CLUBNovember is here, along with the holiday season. What a great time of year this is. Keep an eye out for a few changes in hours that occur this time of year. In November:11/25 8:30-11:00 am only11/26 CLOSED11/28 8:30-11:00 am only
Saturday, November 28th is when all the fun happens. Sign up the kiddos to join us from 5:00-8:30pm. We socialize together to create an atmosphere for playing games, designing crafts, have a dance party, completing obstacle courses and we even take care of dinner! Enjoy 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].
$18 one child
$30 two children
$40 three children
$48 four children
$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
Thanks to all of our participants and sponsors who made our 2nd Annual Tennis Marathon and fundraiser for the Cancer Well-fit program a huge success. Malinda kicked off the day with a special Tab-Aqua class, followed up by Arbonne protein smoothies provided by Jan Leitner and the start of the tennis marathon. Fun was had by all, with each participant completing 52 games of tennis. Congratulations to Jan Leitner and Eric Dobroth for winning the marathon with 33 winning games each. After the marathon, everyone gathered to enjoy some drinks, music and a fantastic Mexican fiesta dinner prepared by Lindsay Taylor. Thank you to all our generous sponsors who provided wonderful items for the silent auction and club members who made generous bids. The event raised over $2,500 to go directly to continuing to offer free, ten week fitness programs for first year cancer survivors.
We have been so pleased to have Lucy Titchin operating as our interim Swim Coach of the Paso Robles Sports Club swim team. Lucy comes to us as such an asset for our aquatics programming. She is a graduate of Fresno State and originally from Great Britain. Lucy’s swim experience includes years of competitive swimming and awards:
-British National Biathlon Champion
-Holds school record at Fresno State in 200M Freestyle
-AND was an Olympic trial qualifier!
She has incredible experience in teaching swim lessons and coaching swimming technique camps for all ages. Swim Team practice has continued seamlessly with groups meeting beginning at 4pm in the afternoon under her leadership. If you have a child interested in the swim team and they have not participated before, please call the front desk to set up a swim assessment time before practice. Minimum requirement for swim team is the ability to swim a 25 yd length.
Additionally, it is our pleasure to announce that Puma Swimming begins its programming at PRSC beginning Monday, November 2nd. Head Coach Jud Clark has built “a safe, fun, and challenging environment that focuses on building character, integrity and of course fast and efficient swimming!” We are so delighted to offer Puma’s swimming philosophy and guidance through our Club! Practices will run Monday-Friday after school at regular swim team times. (3:30-6pm) and we will continue to participate in competitive meets as in the past. Please welcome Jud and his coaches this month as you see them in and around the pool deck. Come check swim team out!
Parents for Joy & PUMA Cancer Awareness Swim Meet
Parents for Joy
Last month PRSC Aquatics participated in the Parents for Joy Fair in Atascadero’s Sunken Gardens. The event had an amazing turnout of family and friends of the programs. Parents for Joy is a group of parents, families and teachers in and around the Atascadero who have children with special needs. Our community is in need of a playground that will enhance the safety and involvement of children with special needs such as Autism Spectrum Disorders, Sensory Processing Disorders, Down Syndrome, Cerebral Palsy and Visual Impairment, just to name a few. Their vision is to see their children playing together with other children, raising the awareness in the community around them and helping to build friendships.
PRSC Aquatics held a booth at this event with the purpose of raising awareness of the therapeutic value in aquatics programming for children and adults of all ages and needs. Whether through water safety, swim technique, or adaptive water therapy, our instructors have a passion for reaching children with special needs. Our Dolphin Explorer program was created out of this passion and is one in which we work with autistic and downs syndrome children among others. Muscle training, following directions, and socialization skills are important in the water and reach widely into a child’s experiences in real life. Many thanks to Jaclyn Parson and Lucy Titchin for reaching out into the community last month!
8th Annual PUMA Cancer Awareness Meet: October 24-25, 2015
Puma Swimming hosted their annual Cancer Awareness meet. With teams from all over California participating, this event reaches widely into the community’s needs around cancer!
PUMA is a year-round competitive age group swim team offering practices at several locations in San Luis Obispo County. It is an affiliate club of Southern California Swimming, one of 59 local committees of USA Swimming. This swim team offers a variety of competitive programs for all ages and skill levels. PUMA strives to shape athletes with strong character in the pool as well as in the community.
This past year the swim club raised $11,000 for the Hearst Cancer Resource Center during their 7th annual swim meet in October 2014. Swimmers from the Central Coast, Central Valley, and Southern California participated in last year’s event. This brings PUMA's total donation to the Hearst Cancer Resource Center to $70,000. The meet raised money through local sponsorships, entry fees, silent auction, and concessions. PUMA Swim Team coaches believe that having swimmers swim for a “cause” helps build a stronger community. Their coaches believe that competition is important but what is more important is the development of the character of our athletes. PUMA’s goal is to teach its swimmers how to be productive community members during and after their competitive careers.
The Hearst Cancer Resource Center provides free supportive and educational services necessary for cancer patients to understand their disease, tolerate treatment, and maintain dignity and quality of life throughout all aspects of their cancer experience. The Hearst Cancer Resource Center collaborates with its community and physician partners to bring San Luis Obispo County a comprehensive epicenter of knowledge and empowerment.
TECHNIQUE TIP of the MONTH
Basic Body Positioning for Front Crawl/Freestyle
1. Head Position: Body position in the water is the most important component to swimming efficiently, and the position of your head dictates the position of the rest of your body. Look forward, with your hairline cresting the surface of the water in front of you (if your hairline is receding, then make sure that your forehead is just below the surface!).
Your neck and upper-back muscles should be relaxed, and assuming that your body is parallel to the bottom of the pool (as it should be), your head should be cocked forward about 45 degrees. If you "bury" your head into your chest, it will serve as a 25-pound form of resistance. It also will alter your body position by forcing your upper body to dive down and your hips to breach.
Conversely, if you look forward too far, your face will serve as resistance and your neck and upper-back muscles will tense up, causing fatigue and discomfort.
2. Reach Forward: With each stroke, make sure you are extending your arm to its maximum length. Many swimmers place their hand in the water in front of their head and begin their underwater pull. Instead, concentrate on placing your hand in the water about 15 inches in front of you, and then reach forward an additional 6 inches by extending your arm from your shoulder. That little movement involving your shoulder (imagine you are standing and trying to reach for a ceiling just beyond your reach) can lengthen and smooth out your stroke for maximum efficiency.
3. Body Rotation: Body rotation is somewhat related to reaching forward, in that by pivoting your body with each stroke, you facilitate your shoulders extending forward at the end of each stroke. When your right arm is fully extended in front of you (and your left is about to exit the water behind you for its recovery), your body should be pivoted right. This means the entire right side of your body should be submerged and facing the bottom of the pool, while the entire left side of your body should be breaching toward the ceiling/sky. With the next stroke, your body pivots to the left, altering your position about 120 degrees. Picture a rotisserie chicken being pivoted on the axis of the spit, and that is how your body should rotate with each stroke.
4. "Hourglass:” When you are pulling your body through the water with your arms, you want to maximize the amount of water pulled. Since the shortest distance between two points is a straight line, the last thing you want to do when swimming is pull your arm through the water in a straight line. Instead, practice an S shape (a longer way of completing each stroke), so that if you were to pull both arms together simultaneously, the resulting path would resemble an hourglass silhouette (this simultaneous silhouette should also diagram your butterfly underwater pull). At the beginning of the stroke, the hand extends out, away from your body. Keep your elbows high. As you catch the water, curve your hand back inward toward your belly button, and then out again by your hip as your hand exits the water.
5. Finish the Stroke: Even some of the world's best swimmers end up shortening their strokes when they get tired, pulling their hands out of the water prematurely at their waist area rather than by their upper thigh. As your arms complete their underwater hourglass pull, they should fully extend behind you, by your sides, so that your thumbs graze the side of your thighs below your suit-line.
Many swimmers begin bending their elbows toward the end of their stroke and pull their arms out of the water before allowing them to finish their path. By shortening their stroke, these swimmers lose efficiency while actually expending more energy because they are taking more strokes per lap (essentially spinning their wheels).
We are thankful for the Paso Robles Sports Club, not just in November but always!!
Swim Fast, Swim Efficiently.
Paso Robles Sports Club invites you to our 2nd Annual Turkey Trot Round Robin! Win your heat and win a turkey!
When: Saturday, November 21st at 9 am
Please contact Mariano Parris at [email protected] to sign up or stop by the front desk for a sign up sheet!
We will find you a partner if you need one.
Members: $10, Non-Members: $15
Four Game Changing Defensive Tips
There are many factors that make a tennis player a good defensive player. Speed, anticipation, footwork and, of course, how you hit the ball when you're in a defensive position are all critical elements. How, where and why you hit the ball can get you back into the point and possibly turn the tables and put your opponent on the defensive end of the point. Many of us, when pulled out of position go for the all-or-nothing winner. Typically these types of desperation shots might land in the court one out of 10 times. That's a very low percentage and a high-risk strategy. A good defensive player has more options, all of which are safer and smarter than the all-or-nothing desperation shots. Let us look at some different scenarios and how you can play the points out.
1. You are pulled way off of the court - The problem here is that you'll be way out of position to get to the next ball your opponent hits. You need to buy yourself some time after you hit your shot to get back into a good position on the court. Hitting the ball hard will only cut your recovery time down since it will reach the other side of the court quicker. A smart shot would be to hit a deep lob and get back to the middle of the baseline. This shot allows you time to get back to a good defensive position and get you back into the point since the ball is traveling at a much slower speed. It's also harder for your opponent to hit winners off of deep high shots that are slower Hitting the ball cross-court also will allow you more length to hit the ball. The further the ball can travel the more time you have to recover. Just remember, the harder you choose to hit the ball in this situation, the less time you will have to recover and get back to the center of the court or a decent position for your next shot.
2. Your opponent comes to the net on a great approach shot - In this situation you are pinned on the baseline and your opponent has hit a great approach shot and you cannot take a big swing at the ball. In this scenario, you have two options for good defensive play: One choice is the lob. Always be sure to hit your lobs deep in the court. If you can hit the lob with topspin, that is an added bonus. However, if a very good approach shot won't allow you to hit a well placed lob, another good option to have here is to just get the ball over the net and low if possible. When stuck in this situation, hitting at their feet is very effective, especially against taller players. What is even more effective is to hit the ball low and try to get your opponent to change directions. If they're moving in one direction make them change direction and turn to hit the ball. Forcing them to hit another shot to finish the point increases the chance that they can hit an error or a less offensive shot that you can take advantage of. The ultimate goal here is to make them hit a shot that was not as effective as the approach shot.
3. You are being out powered while on the baseline - When your opponent is on the baseline and you're being out powered and forced to move a lot, hitting the ball becomes much more of a challenge. At this stage of the point you don't want to try and match power with power if it's not your strong point. Instead of hitting harder, slow your shots down and aim to hit the ball deep in the court. It's much harder for your opponent to generate pace on the ball when you don't give them much pace to work with. You also don't want to change the direction of the ball. If they hit the ball cross-court hit it back cross-court if you're in trouble. It's much easier to hit the ball back in the direction it came from rather than trying to hit it down the line if your opponent hit cross-court. It's more difficult and takes more timing to change the direction of the ball. If you're in trouble and stretched out, play it safe and send the ball back from where it came from.
4. Defending against a good lob - If you're at the net and your opponent hits a good lob that you can barely reach, you do not have to try to hit an overhead 120 mph. If you're backing up extremely fast and are fully stretched to hit the overhead chances are swinging big will only get you in more trouble. It is perfectly acceptable to hit an overhead at 50 percent pace and keep yourself in the point.
In the end, percentage tennis, although not always as fun, can keep you in the point and help you to turn the tables on your opponent. Play it safe when you need to and try to incorporate the above options into your game. I know it's tempting to go for the big winner when in a bad spot, but I guarantee you that in the long run, you will win more points by playing smarter rather than playing fancier.
See You on the Courts, Gary
Holiday Bazaar at Paso Robles Sports Club!
Saturday, December 5, 2015
2975 Union Road
(Across from Barney Schwartz Park)
Bring the kids for FREE pictures with Santa 10a-12:30p!!!
Shop from local artists, jewelry, and much more…
This event is open to the public and FREE; bring your friends and family!
If you are interested in a space please email [email protected] for more info.
Chiropractor and strength Coach
PRSC Fitness Director
Last month I introduced the L.E.A.N. program of diet and fitness expert, Tom Venuto
L.E.A.N. stands for:
• Learn: Mental Training,
• Eat: Nutrition,
• Activate: Cardio Training,
• New Body: Weight Training
These 4 elements are the foundation for building a lean, healthy, strong beautiful body.
Let’s take a closer look at the first element, Mental Training...That is setting goals and training our mind, or as Tom puts it, "reprogramming your mind for success". Physical change comes from a long term change in our habits, and habitual change starts in the mind.
"The strangest secret in the world is that you become what you think about", Earl Nightingale. WOW! Reminds me of what my mother always told me growing up, "Garbage in, Garbage out". Our "self talk" needs to reflect our focus on what we WANT and CAN achieve. So it's, "I love working out" not "I hate cardio".
Regarding goal setting:
1) Be specific
2) Make them measurable
3) Make them big and important to you, trivial goals will not motivate you.
You should have an emotional "want or even need" to achieve them.
4) Set realistic deadlines
5) Break them up into short, medium and long term goals, such as a daily goal of training and sticking to your meal plan, and a weekly goal of 1% body fat loss. Stretch them out to monthly, three month and yearly goals. Remember the African saying, "you can't eat an elephant in one bite".
Goal setting and mental training are vital to our success in ANY challenging endeavor. There is quite a bit more to them then the few ideas presented here, but it’s a start. And the best thing to do with new or useful information is to put it into practice!
I will continue with more on "Learn: Mental Training" in next month’s newsletter.
Let our trainers help you with your health & fitness journey. We can assist you with your eating habits, strength and cardio work, and, of course, the mental game.
Call me any time, or pick up your favorite trainers card at the front desk! We are willing to offer any member who hasn’t purchase personal training in the past a one-hour training session. Please call 805-239-7397 to schedule your appointment now!
• 6 weeks, November 2 through December 9
• 12 sessions (Indoor/Outdoor)
• Monday & Wednesday Mornings (Time TBD)
• 45-60 minute training sessions
• Focus is on functional movements, mental and muscular strength, & endurance
• Minimum 6 people to begin Bootcamp
For the athlete, soldier, Fire fighter, police officer, or individual looking to improve their overall health & Performance. Coached by Nick Reyes, CPT
Pricing: Members - $80
Non-Members - $95 (Per individual)
*refer A Friend Discount, Get $10 0ff*