October Newsletter 2015
Fall Club Hours:
Monday – Friday 5:00 a.m. – 9:00 p.m.
Saturday 8:00 a.m. – 8:30 p.m.
Sunday 8:00 a.m. – 7:00 p.m.
October 31st, Halloween Night, we will be closing at 6:00 p.m. Be safe and have fun!
Thank you all who came to enjoy and participate in the Yoga Brunch last month. We had a great turnout and the food was amazing! Thank you to Lauren and Barbara for all of your passion for yoga.
Cancer Well-fit™ will be holding our second annual CWF Tennis Marathon on Saturday, October17th at the Paso Robles Sports Club. The event is open to anyone up to the challenge of 50 games of tennis in one day. Participants are asked to secure sponsors who will pledge $1 a game (prizes will be awarded). Tennis Director Mariano Parris and Fitness Director Dr. Andre Acebo will host the day-long event and dinner after.
The non-profit Cancer Well-fit offers free, small-group, ten-week exercise programs designed to help the first-year cancer survivor build and restore muscle strength and endurance. An added bonus is they get to enjoy a relaxing, resort-like setting while on the road to wellness.
The event is open to the public. Firestone Beer Tasting, Fiesta Dinner, and 50/50 tickets are being sold at the Paso Robles Sports Club.
Special Aquafit class with donations accepted: 10-11:30 am
Tennis Marathon: 11 am to 4 pm
Beer Tasting: 3 to 5 pm ($10/person or included in the Tennis Marathon)
Fiesta Dinner: 5 pm ($20/person includes beer tasting, or included in the Tennis Marathon)
Paso Robles Sports Club is a private club located half way between San Francisco and Los Angeles, CA in beautiful wine country. The club has eight outdoor lit courts, two swimming pools (indoor & outdoor climate controlled), a fitness facility, and kids care area.
For additional information, to sign up for the Tennis Marathon, or to donate to the Silent Auction, please contact: Sara Dobroth at Paso Robles Sports Club at 805-239-7397. The address of the club is 2975 Union Rd, Paso Robles, CA, 93446.
Don't want to play tennis? Join us for dinner at 5pm! You may reserve your dinner through the front desk or by emailing Ltaylor@caclubs.com*
As the weather is cooling down and we slide into fall, let’s re-visit the game most of us play, doubles. Far too few players take the time to learn and understand the basic strategy behind an effective and winning doubles game. Many of us try to use a singles strategy on a doubles court, which can put us at an extreme disadvantage – even against perceived weaker opponents deemed to be at a lower skill level. These "lower level" players can be and are successful at doubles because they approach the game with the correct strategy. Here are some steps that will put your doubles game on the right track.
Decide where to serve - It's one of the easiest - and effective - changes you can make to your doubles game. Where a serve out wide in singles can draw an opponent outside the alleys and open up the singles court for your next shot, this strategy is not nearly as effective in doubles. Think about spinning that serve down the “T”. It’s a lower part of the net, you minimize your opponent’s angles of return, and even better, in the deuce court, a serve down the “T” will typically go to an opponent’s backhand forcing an “inside out” return – typically a very weak shot for club players – setting your partner up for a winning first volley.
Use what works - Club players often have great intentions, but fail on the court because they sometimes try to execute everything they've learned all at once. A great doubles team understands what works best for them. Plan your game around your individual and team strengths, work on developing your basic doubles skills first. Then develop a game that you can play to the best of your abilities because it is built around you.
Be one with your partner - Good movement on the tennis court is important at anytime. It's crucial on the doubles court if you want your team to be ready to attack and defend. Great doubles teams always seem to be in the right place at the right time, and that requires good anticipation and movement. One tactic and the simplest one, is moving together as a team - forwards, backwards and side-to-side on the court. Not only will you win more offensive points, your improved defensive coverage will frustrate and unnerve your opponents, forcing them to try high risk, lower percentage shots.
Less pace equals power - Recreational players often make the mistake of trying to hit the ball in doubles at the same pace they would in a singles match. Success in doubles is usually the result of a well- placed shot, not outright power for winners. Better players often take pace off the ball in order to execute the better shot (watch the Bryan brothers play sometime to see what I mean). Chipping the ball to an opponent's feet or lobbing over the net players are common shots in better doubles play that have a high success rate even though they're lacking in power. Your level of control also drops dramatically when you try to whack the cover off the ball instead of taking some pace off and placing it correctly.
Ease your way forward - The best place for most doubles teams is typically at the net. From there, you can carry out the volley – technically, the easiest shot to play -- which forces your opponents to try a difficult passing shot. You also have the largest amount of court to aim at when you're both at the net, leaving your opponents with the smallest amount of court to aim at on their return.
Follow basic doubles rules - Doubles is much more of a game of tactics and court position than singles. It's important to understand and implement some of the basic best practices of doubles match play. Each player in the team should understand their basic job at each of the four positions on a doubles court (ah, a good subject for another column!). As soon as you do this you will find your win-loss percentage taking a sharp climb upward!
See You on the Courts! Gary
AROUND THE POOL
Whether it is birthdays being celebrated by the whole class singing in AquaFit, or members of the adult-technique class celebrating their victories in Adult Technique: Swimming for Fitness, the pool brings us to our happy place! The weather can be unpredictable as we enter fall and winter, but since we keep our main pool 81-83° and our therapy pool 85-87°, there is never a bad time to be in the water!!
In Adult Technique: Swimming for Fitness, we cover learning strokes, stroke correction, and provide mini workouts and interval training. Our goal is for there to be no adult who feels they cannot swim well. If you are a not a swimmer but have wanted to learn how to use swimming for fitness, then this is the class for you.
Swimming is a low impact sport that allows you to develop your fitness level without a high intensity stress on your joints. But even when we learn to swim as a child, when we do not practice skill, bad habits can develop in your arm and leg movements that can contribute to joint pain later in life. Our instructors can work with you to correct your movements and to help you get the most out of your lap swimming!
Throughout the year we serve hundreds of families and their children with our swim lesson program. We reach all types of swimmers from beginners to experienced swimmers; infants, preschoolers, teenagers and adults. We continue to look for new ways to make aquatics at the Paso Robles Sports Club even more available to the community. If you have a need or a desire for a type of class that is not offered, please don’t hesitate to communicate it to me! I can be reached via the club office phone or via email firstname.lastname@example.org.
TECHNIQUE TIP of the MONTH:
BREASTSTOKE DRILLS and SHOULDER INJURY PREVENTION
1 Arm Stroke, Multiple Kicks
This breaststroke drill can be done as a single drill or broken up into a series of drills. It can also be a major part of your breaststroke workouts. The purpose of this drill is to build up the legs as they will be doing most of the work. In order to explain this drill we will describe it as a 100m workout.
• Swim one 25m lap of normal breaststroke.
• Then swim starting with normal breaststroke of 1 arm stroke with 1 kick, and while in a streamlined position under water complete another kick. This is essentially 1 arm stroke to 2 kicks.
• Swim the next lap with exactly same sequence but instead of 2 kicks you will perform 3 kicks.
• Repeat with one arm stroke to 4 kicks if possible. This can be tough as you may be tired and you now need to hold your breath for longer.
This drill gets you into a streamlined position after each stroke. This is important as it helps get your hips up and reduces resistance. It also trains your kick as your legs are doing most of the work.
Coaching points: make sure you are in a streamlined position when you are performing your kicks.
Don’t rush your kicks. Ensure they are long and powerful.
Drill 2: Kick, Multiple Arms
This drill is the reverse of the 1 arm, multiple kick drill. It is used for the purpose of training your arms to do more work the longer you swim the stroke. Swim 25yds (1 length) of normal breaststroke.
During the next 25 complete 1 full cycle and then perform another arm stroke. This means you perform 2 arm strokes per 1 leg kick. Feel free to perform a dolphin kick when you complete the extra arm stroke.
For the next 25yds you will perform 3 arm strokes per 1 leg kick
The last 25yds will be 4 arm strokes per 1 leg kick. If you work on the above 2 drills you will be training both the arms and the legs to be strong.
SHOULDER INJURY PREVENTION: Shoulder problems are one of the dominant issues facing swimming, as well as the other aquatic disciplines. The time lost from training and effects on performance are considerable. Prevention is key. The rotator cuff in the shoulder applies the force to the water.
Start early in prevention in swimming by selecting an easy exercise from each category. Build annually on this until you are routinely actively engaged in prevention of shoulder related problems by strengthening exercises.
Exercises to strengthen the shoulder include:
"Empty the Can"
This exercise will help work the muscles of your upper back and shoulders. These muscles are instrumental in raising your arm in overhead movements. I recommend using a light weight for this exercise, from two to five pounds.
Exercise:Stand with your feet about hip-width apart, with relaxed knees (your "relaxed stance"). Hold a single dumbbell in your hand. Place your thumb-side against your thigh. Raise arm to shoulder height keeping thumb facing down.
Perform this exercise slowly. Complete 12 repetitions, and make sure you switch arms.
“Draw the Sword”
This is a good exercise for the rotator cuff, one of the shoulder's potential trouble spots. Start in your "relaxed stance" as mentioned earlier. Place a light dumbbell in one hand and place that hand, palm down, on the opposite thigh (for example, put the thumb of your right hand on your left thigh). Keep your arm straight throughout this exercise.
Exercise: Draw your arm across your body (out and up to above your opposite shoulder). Once your hand has reached a level above your shoulder, return to your starting position.
Perform this exercise slowly. Complete 12 repetitions, and make sure you switch arms.
KIDS CORNER FOR SAFETY AND FUN: POOL GAMES
There are lots of fun ways to play safely in and around pools. We have included a few fun games this month for you and your families to try!
DOLPHINS AND SHARKS
Start the game by gathering everyone into the middle of the pool. Divide half the players into dolphins and the other half into sharks, leaving one player to be the leader. Designate one end of the pool as the dolphins' safe point and the other end as the sharks' safe point. When ready, the leader calls out either "dolphins" or "sharks." Whichever group you called has to quickly swim away to their safety point while their opponents chase them, trying to tag as many as possible. Throughout the game, randomly call out either team. Any player tagged has to join the enemy team. The game ends when all players have become part of one team.
Choose a person to be "it". They stand in the middle of the pool. Players line up on one side of the pool and try and swim to the other side without being tagged. The players who are tagged hold hands with "it" and for the next round all the players holding hands try and tag the swimmers as they try and make it to the other end of the pool. Keep going until all players have been tagged - then choose another "it" and start again.
Have everyone get in the pool and line up single file along the edge with very little space between them. Have everyone walk for a couple of minutes, then jog another couple of minutes, then "run" around the edge another couple of minutes. If done right the water will "carry" them around the pool. Finally, tell them to turn around and go the other way. It is almost impossible to go against the current!
Q: What stroke do sheep enjoy doing? A: The baaaackstroke!
Q: What detergent do swimmers use to wash their swimsuits? A: Tide!
Q: Where do ghosts like to go swimming? A: Lake Eerie
Q: Where do zombies like to go swimming? A: The Dead Sea
Q: What do a dentist and a swim coach have in common? A: They both use drills!
Q: What race is never run? A: A swimming race.
Chiropractor and Strength Coach
Long term health and fitness or how to look and feel fantastic!
So often, when we go over a client’s goals during our initial session, their top three goals are:
1. Weight loss (really it's fat loss).
2. Strength gain (body shaping, toning).
3. More energy (better endurance and vitality).
Certified strength and conditioning specialist (CSCS) and renowned fat loss and fitness trainer, Tom Venuto, builds his clients fitness around four main elements.
1. Learn: mental training...Things like attitude, beliefs, self talk and visualizing goals and strategies for overcoming hurdles.
2. Eat: nutrition...half his book is dedicated to this one element! 80% of our health, fitness and appearance goals are dependent on our eating habits.
3. Activate: cardio training...either HIIT or steady state or better yet a combination of both. Fit folks do some kind of aerobic training.
4. New body: weight training...bodies that move better, perform better & look better, are strong and shapely. The only natural way to shape our bodies is with muscle.
Learn, Eat, Activate, New body...L.E.A.N. that's the formula for looking and feeling fantastic. Tried and tested the world over for decades.
As a Health Care Provider, I would add posture and spinal health. Here are 4 reasons why:
1. The spine is the center of our core. During sports, exercise or activities of daily living, all forces are transferred from the ground (via the legs) thru our core to our extremities. If there is weakness, poor spinal alignment or posture, we will not be able maintain spinal stability leading to decreased performance and increased risk of injury.
2. Speaking of injury, 80% of us will suffer from back pain in our life time. Back pain is one of the top 3 reasons to see a doctor. It is the #1 work related injury with huge financial costs to business.
3. Our spines are prone to degenerative changes, later in life. Spinal arthritis and degenerative disc disease can ruin the "golden years"!
4. Our spinal column is actually a hollow tube made up of over 24 individual vertebrae holding up our noggin. So the spine supports and houses our most precious organ system...our brain and spinal cord. Our central nervous system controls all other systems in our body!
Come see me or one of our personal trainers to get L.E.A.N. and I am happy to check your spine, posture and core stability as well.
At your service,
Are you a craft king or queen? Do you have products for sale? We will be hosting a Holiday Bazaar on Saturday, December 5, 2015 10-3pm. We will be accepting only one of each medium or type of product. Please apply as soon as possible as space is limited. We would love to see some arts and crafts made by children for a “Kids Section”. This will be an indoor/outdoor event; indoor spaces are first come first serve. Santa will be visiting 10-12:30.
$20 for 15x15; $30 we provide table
$40 for 15x30; $50 we provide table
Set up will begin at 8:30 am. Please do not strike your booth sooner than 3pm as we feel it does not encourage the show as a whole. The rented space must be empty no later than 5pm. You must provide your own trash receptacle and dispose of any and all trash in the rented space by 5pm.
Business Name:_____________________________ Product or Craft Type___________________
Contact Person:________________________ Phone:_________________________
Money Order, Check, or Credit Card (Visa, MC or Amex) paid to:
Paso Robles Sports Club
o Money Order
o Credit: Visa MC Amex
Card number________________________ exp______________
I agree to indemnify, defend, waive, release and hold the Paso Robles Sports Club harmless
from any and all liability, claims and causes of action for injuries to person or property arising out of or related to this event, specifically including, without limitation, injury or damages to booth and contents, merchandise, employees, contractors, guests, customers, invitees and all other third parties.
Signature of Vendor Date
Any further questions can be emailed to Lindsey Taylor, Event Coordinator at LTaylor@caclubs.com or Call 805-239-7397.