September Newsletter 2015
Labor Day Monday, September 7th
Paso Robles Sports Club will be open
8:00 a.m. - 8:00 p.m.
There will be no group fitness classes, swim lessons, or tennis clinics/lessons.
Kids Club will be closed.
Regular operating hours resume Tuesday, September 8th, 5:00 a.m.
SAVE THE DATE: 2nd Annual Cancer Well-fit Tennis Marathon
October 17th, 2015
A Tennis Summer of Do's & Don'ts
As our summer is gradually winding down, I thought it might be time to reflect back on our growth as tennis players these past three months, when we typically try to get some extra tennis in. Here's a quick list of Do's and Don'ts. Some are obvious, and some not so much. See if you thought about any of them. If you did, good for you; you probably noticed improvement in your game.
Do have a realization that tennis is hard work requiring almost constant movement and visual awareness. Become active in every shot - especially in doubles - bring every bit of athleticism you can muster - and you will increase your enjoyment of the game immensely.
Don't be stubborn about shot selection. Use the most reliable shot you have. When you are in danger of losing the rally or point, don't forget that the forehand is the most biomechanically efficient and the easier shot for most players to hit.
Don't purposely hit shots closer to the lines than 3-5 feet and not with any more pace than necessary. Consistency and not sensationalism wins the day. Going for more on your shot than required in a given situation is typically a losing strategy.
Do be studious by learning all you can about the sport you're playing - tactically, strategically, and technically — all will feed your overall knowledge and ability as a player. Be patient with your own growth. Give yourself a realistic timeline for improvement of new shots and skills. If this game was easy, everybody would be good at it!
Don't beat yourself by letting your aggravation from bad on-court decisions or poor shot execution predict your outcome. Embrace the ups and downs and learn from them. When playing a point, focus on the present moment—the shot you are hitting right now is the most important shot in the match.
Do be a good sport when either winning or losing a match or a rally. Applaud quality shots by your opponent. Be fair with all line calls. Give credit where credit is due and congratulate the victor and refrain from gloating over your own win.
Do take comfort in the idea that tennis is only a game, and unless it is your livelihood, should only be viewed as a fun and entertaining sport that provides exercise, camaraderie, and personal achievement.
See Ya' On The Courts, Gary
Did you know we have started our Happy Hour again?? Well now you do! Stop by the cafe for a drink and a snack!
$2 Bud light, Coors Light, Bud Light Lime
$3 Sierra Nevada and 805
$7 BHBC IPA 22oz
$2 chips and Salsa includes a refill
$2 Pretzels and mustard includes a refill
Introduction to Presence-Centered Nondual Meditation,
with Michael F. Kelly, MA, MFTI
Most of us have heard of "mindfulness" by now, and its benefits for stress management, emotional balance, and overall wellbeing. What is less well known is that when it comes to real purpose of meditation, mindfulness is not the goal, but is really just the beginning.
In this eight-week introductory class, therapist and nonduality teacher Michael Kelly will guide us toward the personal experience of "direct awareness" that is the foundation of who and what we actually are. Michael's approach is to help us begin in a state of mindful attention, and then into "nondual self-inquiry" -- a combination of brief directed awareness meditations, conscious dialogue, and clear, contemplative awareness. Simply put, if mindfulness is the experience of "being with what is", then nondual presence is the reality of simply "being what is", that is... Being.
For more information about nonduality, go to:
non-dualitypress.org and scienceandnonduality.com
Michael Kelly is a Marriage & Family Therapy intern in private practice at the Center For Therapeutic Alliance in Paso Robles, and a Counselor for the Paso Robles Public Schools, and is a graduate of the Chicago School of Professional Psychology, with a Masters Degree in Clinical Psychology. Michael is a native Californian, and prior to joining the Center for Therapeutic Alliance he worked with a diverse population of adults at the Westwood Counseling Center and the Airport Marina Counseling Service in Los Angeles. Michael has previously spent nearly a decade working as a holistic mind-body therapist and instructor in New York and Minneapolis. He has led classes and workshops at The Learning Tree (Open U), the Himalayan Institute, the Minneapolis School of Massage and Bodywork, the Christine Center for Spirituality, and the Science Museum of Minnesota.
This 8 week session will be $80 for members and $100 for non-members, Mondays starting October 5th - November 23rd. Please email Lindsey at Ltaylor@caclubs.com to register. All profits from the program go to Cancer Well-fit at Paso Robles Sports Club.
Saturday, September 12th 9am-1pm Back to School Open House!
Join us at the club for some good family fun! FREE guests all day! Bounce House! Fit Kids! Burger and Dog Specials! Ping Pong! Enjoy the pool! There will be raffles and fun stuff to win too! Bring your friends and family! If they join and say you are the reason, we will credit your house account $75!
Saturday, September 26th 9am-11:30am Yoga Brunch
8:30am Check-in; get your goodie bag and prepare for class
9am-10am Yoga with Lauren
Organic Veggie Quiche
Fresh Fruit Tray
Harvest Grain Salad
Assorted Croissants and Pastries
Coffee, Tea, Water, and Mimosas
$20 members/ $25 non-members; must pay and register in advance, ages 12- adult welcome. Kids club is open for your convenience, regular charges apply. Sign up by calling the front desk at 239-7397 or email Lindsey at Ltaylor@caclubs.com
Chiropractor and Strength Coach
Autumn is upon us...back to school...time to get back into your exercise routine!
Here are some helpful tips...
• Do something, anything, regularly. Try for 30 min to an hour of daily vigorous physical activity.
• Variety is GOOD. It prevents boredom and builds a well-rounded level of fitness.
• Include strength, endurance, flexibility, core & posture training in your routine.
• Play sports, tennis, hike, golf, bike, surf, swim...anything you enjoy. Using your fit body, makes training all the more enjoyable.
• For fat loss, focus on the kitchen! Accept this fact, "we cannot out train a bad diet". For most busy people, the key is to pre-plan & prep your day’s meals.
• Take advantage of your awesome instructors / trainers. Our Group exercise classes are fun, challenging and offer a wide variety of training options. Cycling, TRX, Aquafit, Pilates, Yoga and Functional Fitness classes are often taught by our Personal Trainers. They would love to show you different ways of attacking your fitness goals!
• Use your complimentary training session. We will assess your goals, limitations and readiness for physical activities. In addition, we will demonstrate various exercises and help you with your form on the equipment and with free weights. We'll even get you started with a basic routine.
• Of course for best results, hire one of trainers for a month or two, and see remarkable changes in your health and fitness. My best advertisers, are the amazing clients and athletes that I work with every day. Their enthusiasm, commitment and work ethic are the real secrets to their "next level" fitness. Join them and get the most out of your membership and enjoy your best health ever!
Call or text me anytime!
“Doc” Andre Acebo
PRSC Fitness Director
Are you attending the Social Distortion concert September 11th?
Paso Robles Sports Club has partnered with The Wine Wrangler and Vina Robles Amphitheater. Avoid the long wait in the parking lot after the concert. Allow The Wine Wrangler to make your concert experience more relaxing, enjoyable, and convenient, offering VIP shuttle service from Paso Robles Sports Club to the amphitheater’s front door for only $10 roundtrip. While waiting for the shuttle, come in and enjoy a nice glass of Vina Robles Red4. The shuttles will pick you up at the Club from 6 to 8 pm, and will deliver you safely back to your car after the concert.
FALL AQUATICS OFFERINGS
Though school is back in session our Aquatics offerings continues year round. This fall we are offering a variety of programming:
Adaptive Aqua Therapy as an extension to our Dolphin Explorer swimmers, this is an aerobic exercise class for parents and children together!
Swimfit: in the works! If you want desire swim for fitness, increase your endurance, and have coached planned workouts, appreciate swimming with a group…this is for you! (see Adult Technique below as well)
Triathlon Training: in the works! Whether a first time triathlete or a regular, we want to partner with you to increase your performance. Stay tuned!
For new classes, please contact the front desk to be sign up on the interest list. (Need a minimum of 3 participants to begin a class).
Our Ongoing Aquatic Sessions:
Adult Technique class is back!!: All levels of adult swimmers including beginners who want to learn to swim, learn new strokes, or improve their techniques including: strokes, breathing, core stability, propulsion and efficiency.
Swim lessons: are still available to all ages during club hours
Parent and Me: for our little ones (ages 6 months-3 years) and their parents
Dolphin Explorers: for our special needs children and adults
Youth Masters: additional stroke work for our swimmers who have completed lessons. In a group setting and great preparation for future swim team swimmers.
TECHNIQUE TIP: Getting started with Triathlon training
One common question asked among new triathletes is what type of swimming workouts should I do? Of the three disciplines in triathlon, swimming is the most difficult and critical to master. Swimming has many degrees of freedom, as compared to running and cycling, because of a lack of sturdy connections to firm ground. As an activity's degrees of freedom increase, so too does the difficulty to master its mechanics.
While running, you usually have one foot in contact with the ground, providing one less degree of freedom than swimming. Cycling, on the other hand, allows constant contact with the saddle, both hands and both feet, accounting for five fewer degrees of freedom than swimming. In swimming, there are really no solid contact points and plenty of opportunities to create your own problems. Pool swimmers can be very graceful and fast, but may have difficulty translating this in-pool speed to the open water.
It is the front-end focused swimmers, with a long glide, strong catch and low turnover/cadence, who are most efficient in calm, smooth, non-crowded waters. However, this group is often out swum in the open water by the high turnover crowd as they thrash through the waves with a strong back end to their stroke.
One of the most frustrating challenges for swimmers with poor mechanics is that they may spend countless hours in the pool, swimming hard, but fail to make any significant progress in their open water swim speed. This equates to a misappropriation of the athlete's "stress budget", because a good deal of stress is utilized with little or no return on the investment. (http://www.active.com/swimming/articles/swim-drills-for-triathletes)
Some basic tips from our resources reveal the following:
• Endurance workouts should be based on time instead of distance.
• Speed workouts should include 50-yard swims for sprint and Olympic, and 100-yard swims for longer distance athletes.
• Technique workouts help improve your swim mechanics & should include kicking & stroke drills.
Here are some additional thoughts you can add into your workouts to enhance your training and performance over time.
--Try the one-arm drill: Swim 25 yards with the left arm only, followed by 25 yards with the right arm only, then swim 50 yards with both arms. This teaches you to develop a more even stroke.
--When performing kicking drills, try to drive the kick from your hips with knees slightly bent. Think of dancing the twist but with a slower motion so you are incorporating more of your thigh muscles. This will help develop a more powerful kick.
--Remember to take a day or two off between each workout to rest and recover, and be sure to start these workouts at least five weeks before your race.
Kids CORNER FOR SAFETY AND FUN:
WATER SAFETY: Swimming Smarts
Though summer is coming to a close it will still be nice weather for swimming for a while. A reminder of important points to swim by…
"Buddy up!" Always swim with a partner, every time — whether you're swimming in a backyard pool or in a lake. Even experienced swimmers can become tired or get muscle cramps, which might make it difficult to get out of the water. When people swim together, they can help each other or go for help in case of an emergency.
Get skilled. Speaking of emergencies, it's good to be prepared. Learning some life-saving skills, such as CPR and rescue techniques, can help you save a life. A number of organizations offer free classes for both beginning and experienced swimmers and boaters. Check for local classes!
Know your limits. Swimming can be a lot of fun — and you might want to stay in the water as long as possible. If you're not a good swimmer or you're just learning to swim, don't go in water that's so deep you can't touch the bottom and don't try to keep up with skilled swimmers. That can be hard, especially when your friends are challenging you — but it's a pretty sure bet they'd rather have you safe and alive.
Q: What kind of stroke can you use on toast? A: BUTTER-fly!
Q: Why did the blonde keep doing the backstroke? A: She just had lunch and didn't want to swim on a full stomach.
Q: Why did the teacher jump into the water? A: She wanted to test the water!
Q: Why did the vegetarians stop swimming? A: They didn't like meets!
Q: What word looks the same backwards and upside down? A: Swims