October Newsletter 2015

October 1, 2015

Harvest Halloween Party!

imgFREE FOR MEMBERS!


Please join us Friday, October 23rd at 5:30pm for our annual Halloween celebration.
We will have:
• Dinner Buffet
• LIVE BAND
• Games and Prizes
• Frozen Banana and Marshmallow Bar

This event is fun for the whole family. Don’t miss out! Costumes Welcome!

AQUATICS NEWS

imgDIVING BOARD OPEN WEEKENDS DURING OCTOBER
Take advantage of the summer-like weather and bring the family to the pool during October! OVAC lifeguards will remain on staff weekends from 12pm-5pm through October and diving board will remain open for use during these hours.



CONGRATULATIONS DOLPHIN CLUB SWIMMERS!!!

Name

Miles

Lengths

METERS

Donna Lechman

590.8

38,030

950,750

Brian Day

266.6

17,160

429,000

Micheal  Smith

266.1

17,130

428,250

Jo O’Connell

265.9

17,118

427,950

Molly Perry

264.3

17,012

425,300

Liz Mahoney

248.6

16,006

400,150

Lucy Capuano

226.2

14,562

364,050

Scott Wilson

164.7

10,600

265,000

Nancy Voyer

159.2

10,250

256,250

Kerry Ellison

145.1

9,340

233,500

Skip Riley

142.9

9,200

230,000

Jesse Grantham

140.0

9,012

225,300

Sue Horgan

128.4

8,264

206,600

Charles Slosberg

126.1

8,118

202,950

Frank Salguero

119.3

7,679

191,975

Kristen Clawson

118.4

7,620

190,500

Lila Francese

113.9

7,334

183,350

Jeanne Munesato

99.0

6,376

159,400

Sherry Doyle

96.6

6,220

155,500

Mitnee Duque

90.7

5,838

145,950

Halayudha

89.8

5,782

144,550

Erika Littera

88.7

5,711

142,775

Claudia Lurie

88.4

5,690

142,250

Caro Perkys

86.71

5582

139,550

John Graves

84.5

5,440

136,000

Alan Doyle

83.8

5,392

134,800

Sarita Davis

76.9

4,949

123,725

Shandon Woll

76.6

4,934

123,350

Joanie Sherfey

75.7

4,872

121,800

Suzie Moore

73.8

4,750

118,750

Julia Stewert

72.0

4,636

115,900

Bert Mahoney

70.3

4,527

113,175

Sophia Stewert

66.8

4,300

107,500

Jeff Sojka

66.8

4,300

107,500

Mitch Breese

65.8

4,234

105,850

Tom Susanka

60.9

3,918

97,950

Carole Borland

59.3

3,820

95,500

Eric Dilks

57.0

3,667

91,675

Liz Cossairt

56.3

3,624

90,600

David Mendoza

52.4

3,370

84,250

Joyce McCarthy

52.1

3,354

83,850

Jade Smith

50.5

3,248

81,200

Erin Mills

50.2

3,234

80,850

Lynn Wilson

48.2

3,100

77,500

Carol Peterson

47.5

3,060

76,500

Stella Day

44.4

2,856

71,400

Wendy Varian

38.1

2,451

61,275

Duncan Day

31.5

2,026

50,650

Bob May

22.8

1,470

36,750

Tracy Watson

20.9

1,344

33,600

Gary Liptak

20.8

1,340

33,500

Derek Poultney

20.7

1,334

33,350

Carey Poultney

14.6

941.0

23,525

Caroline Good

8.2

529.0

13,225

Ellen Crewse

7.9

508.0

12,700


FITNESS NEWS

imgREADY TO WEAR YOUR SKINNY JEANS?
Everyone's fitness journey is different. What is unique about The Ojai Valley Athletic Club’s 8 Week Dream Jeans Challenge is that it is geared towards any fitness level. Whether it's your first fitness challenge or your hundredth, slipping into your skinny jeans presents you with a healthy mentality. A goal that isn't about dropping a certain amount of pounds, but about fitting comfortably into your jeans! Your skinny jeans (or whatever article of clothing you choose) are your own goal. It's an individual goal! It's personal and you get out of it what you're willing to put in. We'll provide the tools and the encouragement that you need to take you through eight weeks; you bring your best attitude and we'll succeed!

The thing we love most about the 8 Week Dream Jeans Challenge is that each of our challengers takes away something different from accomplishing their goal. Recently Peter accomplished the Dream Jeans Challenge. His story shows how each challenger's journey is different! “I'm not a 'gym rat' and I prefer my workouts / exercises to be outdoors, hiking, biking, ocean swimming etc. Well, I signed up for Dream Jeans and we're 3 weeks in and now I wake each morning relishing the challenge. We're at the Gym 4 to 5 days a week now for at least an hour and I have to admit, I love it. My body is changing but more importantly so too is my MIND and that's what's important as I try to convince my metabolism to do what I want it to do 'at my age.”

You deserve to feel strong, confident, and comfortable in your clothes! Join us for our best 8 Week Dream Jeans Challenge yet!

HERE’S THE DATES
Oct 12 – Dec 6, 2015 M &W 6:00-7:00am with Brooke
Oct 12 – Dec 6, 2015 M&W 4:00-5:00pm with Danielle
Oct 13 – Dec 7, 2015 Tu & Th 9:45-10:45am with Danielle
HERE’S WHAT IT INCLUDES
*2 group training sessions per week for 8 weeks led by a certified personal trainer.
*8 more solo workouts designed by a certified personal trainer (2 per week).
*Nutrition program and journal.
*A positive mindset AND you WILL fit into your “dream jeans.”
HERE IS THE COST (non-refundable) Reserve your spot with an email to dwilliams@caclubs.com. $198.50 billed in November plus another $198.50 billed in December (non-members pre-pay $476). Away during this time? No problem, we can pro-rate out the time you are away if you notify us before the start date.
QUESTIONS OR TO SIGN UP: contact Danielle Williams at dwilliams@caclubs.com or 818-219-4835.


BROSCIENCE VERSUS ACTUAL SCIENCE

-Danielle Williams, Fitness Director

If you are not familiar with the phrase “broscience”, it simply refers to anecdotal information that fit looking people pass off as more credible than actual scientific research. Basically, it’s advice that meatheads pass along as the gospel truth. Let’s put to rest some broscience myths with actual science.

1. FASTED CARDIO is reported to incinerate body fat while staying anabolic. Physiology research clearly shows that fasted cardio has no additional benefits to your body fat levels beyond doing cardio after eating and in an appropriate cardio deficit.

2. BODYWEIGHT WORK actually is effective, no matter what your body building friend has told you. Recent research has found that pushups performed with resistance bands had similar strength gains compared to the bench press (let that sink in a moment).

3. MEAL FREQUENCY does not have a big influence on fat loss or the thermic effect of food so if you don’t feel like eating 5-8 meals a day, don’t. In addition, nutrient timing likely only accounts for about 20% of the changes seen in body composition. Just keep in mind that muscle growth occurs in a continuous fashion and amino acids will get pulled from muscle tissue if they aren’t in the GI tract, so consume adequate nutrients before your training session.

4. SIT UPS are not the cure for a weak core. Your abs may be weak but learning how to breathe and brace effectively will have the most bang for the buck in dealing with core weakness. Most of us already get too much motion in our spine and would benefit from learning to control a braced position while breathing under load (planks, deadbugs, weight carries, etc). These types of exercises have the greatest carryover to improving power, reducing negative spinal movement and increasing your ability to handle heavier weights.

5. SQUATS & DEADLIFTS are not for everyone due to anthropometry, past injuries or bony articulations, but there are plenty of variations to choose from – one will probably work great for you. Examples of deadlift variations would be: Rack Pull, Sumo Deadlift, Double Kettlebell Sumo Deadlift, Trap Bar Deadlift, Romanian Deadlift, Landmine Romanian Deadlift, Double Suitcase Deadlift. Examples of squat variations would be: Dumbell Goblet Squat, Front Squat, Landmine Goblet Squat, Zercher Squat, Landmine Goblet Squat, Kettlebell Goblet Squat, Double Kettlebell Goblet Front Squat, Sandbag Front Squat.

Remember that someone’s physique does not always serve as a predictor of their understanding of physiology, biomechanics, or fitness programming. Don’t assume the biggest and strongest guy in the gym knows how to help anyone get bigger, leaner, stronger or faster. They may just be genetically blessed.
Source: Muscle & Science, LLC, 9 Broscience Myths Destroyed With Actual Science

Team 100 Dinner 2015 

img

FROM THE PILATES STUDIO…
ANOTHER EXERCISE TO STRENGTHEN THE POWERHOUSE

In the last few Newsletters, we have been describing the Pilate’s Powerhouse (the Core) and Pilate’s exercises to strengthen it. The next very important exercise to help create “Core Stability” from the Powerhouse is the Pelvic Curl Bridge. This exercise can help one learn to focus on activating the deep pelvic floor and transversus abdominis muscles, to sequentially articulate the pelvis and spine, and to contract the muscles of the powerhouse in the desired manner.

Execution:
1. Start position. Lie supine with the knees bent and the feet flat on the mat and hip-width apart. Place the arms by the sides with the palms facing down. Focus inward, and consciously relax the neck, shoulders, and lower back muscles while maintaining a neutral pelvic position.
2. Exhale. Draw the abdominal wall inward, and slowly curl the pelvis and lower, middle, and upper back sequentially off the mat.
3. Inhale. Lift the upper trunk slightly higher to form a straight line running through the shoulder, pelvis, and knee.
4. Exhale. Slowly lower the trunk, articulating each vertebra to return to the start position.

Targeted Muscles
Spinal flexors: rectus abdominis, external oblique, internal oblique
Anterior spinal stabilizer: transversus abdominis
Pelvic floor muscles: coccygeus, levator ani
Hip extensors; gluteus maximus, hamstrings

Accompanying Muscles
Spinal extensors: erector spinae
Knee extensors: quadriceps femoris
Shoulder extensors: Latissimus dorsi, teres major, posterior deltoid
img
One of the main focuses of this exercise is slowly lifting and lowering of the torso. The slower one goes the more work for these core muscles. Gravity would have one just drop down the hips, so gravity is the resistance in this exercise. These muscles are the same muscle that holds your spine upright against gravity. So the stronger these muscles become the better posture one could have. The function used in the early part of the exercise to curl the pelvis and later to help maintain a neutral position of the pelvis which assists in countering hyperlordosis condition of the spine. This exercise is one of the best to work out postural issues and to help maintain a healthy back. We use this exercise in many different positions and with added spring resistance and assistance in the Pilates Studio, here at OVAC. Contact Victoria Ott or Julie Fox if you are interest in the variety of ways this exercise is performed on the Reformer and Cadillac in our OVAC Pilates Studio.

TENNIS NEWS

imgWe are in full force this Fall with USTA Jr. and Adult leagues starting along with Ladies Interclub! One thing to keep in mind during the busy Fall season is that courts might be busy during Saturday and Sunday morning hours. We will always try to keep courts 1 & 2 open for member play but also don't forget the clay courts are also available during the busy hours. They are in very good shape and you also have an amazing view of the mountains! Don't forget about Tuesday and Thursday drop-in doubles. Play starts around 4:00 with free beer and chips! I hope everyone gets some good tennis in this month!

See Ya on the Courts!
Ryan


imgTENNIS CARDIO EXTENDED!
We are extending Tennis Cardio through the month of October! We have had a great time with Blake and Katya and want to keep the good times going before it gets too cold and dark. I hope all Tennis Members get a chance to try the fun and FREE class. Join us WEDNESDAY 6:00pm!


imgFALL CLINICS

Future Stars Clinic
Level I Tuesdays at 4:00pm
Level II Thursdays at 4:00pm

Intermediate/Advanced Clinic
Wednesdays at 5:00pm

Tournament Players Clinic
Mondays at 5:00pm and Wednesdays at 4:00pm

Intermediate Adult Clinic
Fridays at 10:00am

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