January Newsletter 2016

January 7, 2016

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PARKING UPDATE

imgMost of the parking that was closed due to the Solar Power project has been restored and we’re working on opening up even more spaces.

As a courtesy to our Fox Street neighbors, we are asking members NOT to park in front of homes on Fox Street, and never block Fox Street mailboxes.

SOLAR PROJECT UPDATE

imgThe Solar Power project has not been completed & work has been delayed until we can resolve an easement issue on our property. At this time the contractor estimates the work will resume in February. However, when the project starts up again we will not be shutting down as many parking spaces as we did in December. Once again we want to thank everyone for their patience and support!


WINTER TENNIS CLINICS

imgFuture 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 4:00pmIntermediate Adult ClinicFridays at 10:00am

NO TIME FOR EXERCISE? DON’T GIVE UP

By Danielle Williams, Fitness Director

Does a hectic daily schedule interfere with your exercise time? Or is January going to be unusually busy and you are worried about getting in all your workouts? A Minimalist Training Program is your answer.

Now some of you are probably scratching your head and wondering how I can recommend a minimalist program, since I am always preaching that you probably need a good 5-6 hours of exercise a week to be truly happy with your body. Isn’t a minimalist program a contradiction? Not really. I still believe that if you have the time and the desire, the ideal is about 5-6 hours a week. For some people, the IF in the last sentence is a big IF. What if you don’t have the time? Then it becomes an excuse for not working out. The truth is, you can still get in shape and stay in shape with minimalist exercise plans. Add in a flexible nutrition plan and you can even lose body fat! That’s right, there is a plan that will keep you lean, healthy, strong and fit AND only requires minimal time in the gym.

How minimalist do I mean? Here’s what a week might look like:
Day 1=20 minutes
Day 2=7 minutes
Day 3=Optional 30 minutes (or don’t do anything)
Day 4=45 minutes
Day 5=7 minutes
Day 6=Optional 30 minutes (or don’t do anything)
Day 7=REST

What about the nutrition guidelines I mentioned? Intense exercise often makes people hungry. This can result in overeating and no weight loss. For this reason, it is vitally important that you pay attention to your food intake to guarantee that you’re not eating more than usual. Awareness=success. Your simple rules are:

1. Eat each meal slowly.
2. Eat about every 3-4 hours.
3. Eat lean protein, legumes and lots of vegetables every time you eat.
4. Avoid white, starchy carbs (bread, pasta, rice, chips, etc.)
5. Limit fruit to 2 servings or less.
6. Don’t drink your calories (drink lots of water instead).
So, what exact exercises do you need to do to make a minimalist training program work? Try this…

Day 1 = Upper Body Circuit 20 minutes (click link for video demonstration)
Close-Grip Push-Ups – 20 reps
Inverted Rows – 20 reps
Flat Dumbbell Bench Press – 10 reps
Bent Over Dumbbell Rows – 10 reps
Bicycle Crunches – 10reps
Farmer Walks – Length of upstairs fitness center
Rest 1 minute and repeat 5 times

Day 2 = Treadmill Sprints 7 minutes

2 minute walk
15 second sprint at 8mph/10% incline
15 second rest
Repeat 6 times
2 minute walk

Day 3 = Recovery 30 minutes or Complete Rest

30 minutes of light cycling (or no exercise at all)

Day 4 = Lower Body Strength 45 minutes
Front Squat – 3 reps followed by Swiss Ball Leg Curls – 10 reps (REPEAT THIS PAIR 5 TIMES)
Deadlifts – 3 reps followed by Dumbbell Squats – 10 reps (REPEAT THIS PAIR 5 TIMES)
Kettlebell Swings – 10 reps followed by Speed Deadlifts 10 reps (REPEAT THIS PAIR 5 TIMES)

DAY 5 = Treadmill Sprints 7 minutes
2 minute walk
15 second sprint at 8mph/10% incline
15 second rest
Repeat 6 times
2 minute walk

Day 6 = Recovery 30 minutes or Complete Rest
30 minutes of light cycling (or no exercise at all)

DAY 7 = REST

Aquatics

OJAI HEAT JUNIOR SWIM TEAM STARTS NEW 12 WEEK SESSION MONDAY, JANUARY 4

imgAge group swimmers (ages 6-13) have fun and learn the fundamentals of competitive swimming. Ojai Heat meets MWF from 3:45pm-4:00pm and competes at swim meets throughout the year. Please see ovac.caclubs.com and click on Aquatics for more information and to download a registration form.

imgKEN UMHOLTZ WINS 2014 GOLDEN FIN AWARD

Masters swimmer Ken Umholtz won the 2014 Golden Fin award, awarded by Ojai Masters swim coach Rick Geoden. The Golden Fin Award is awarded to the Ojai Masters swimmer who shows the most dedication and determination throughout the year. WAY TO GO KEN!!

MANTAS/DOLPHINS PRE-SWIM TEAM IN JANUARY

Beat the springtime rush and join Dolphins in January!! Swimmers will learn basic freestyle, backstroke and streamline push-offs.

Class is taught in the WARM 85 degree rec pool.
Monday & Wednesday
Manta (ages 4-6) 3:45pm-4:15pm
Dolphins (ages 5-9) 4:15pm-5:00pm
MEMBERS $65/mo. $12.00/drop-in
NON-MEMBERS add $25

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OJAI HEAT SWIMMERS COMPETE AT WINTER CHAMPIONSHIP

Ojai was represented by some awesome young swimmers at the 2014 Winter YMCA Championship at Simi Valley Community Pool. Swimmer’s ranging from 6-14 years took home 22 first places, 7 seconds and 9 thirds. All swimmers dropped time from their best times, making Coaches Elin Cheverez and Wenke Seider very pleased. One highlight was our 9-10 Medley relay who won first place with an outstanding 2:40.01. Also, Tayten Neiderhiser’s first place 9-10 girls 100 Free with a 1:11.01!

Congratulations: Blaize Cheverez, Isabella Coleman, Alex Gonzales,Emmerald Johnson,Eva Lechner-Hill, Amelie Pinkernell, Maximillian Pinkernell, Hunter Johnson, Tayten Neiderhiser, Ela Ruf, Jon Ruf, Hannah Schindel, Quin Seider, Melina Seider and Sweden Van Houten.

ANOTHER TRAGEDY FROM UNDERWATER BREATH HOLDING

Over the holidays, A Dartmouth College swimmer had been trying to complete 100 yards underwater without breathing when he blacked out and drowned at a YMCA in Sarasota. He was a fit, experienced college swimmer. These stories are too common and have happened close to home, even at UCSB. The dangers of breath holding underwater are now well known and unfortunately we hear about deaths related to “Shallow Water Blackout” are all too frequent.

Shallow water blackout is a big problem in swimming pools as well as for free divers in the ocean. Shallow water blackout is an underwater “faint” due to lack of oxygen to the brain brought on by holding your breath for long periods of time. Without immediate rescue the swimmer quickly drowns. OVAC wants members and lifeguards to prioritize safe swimming, we want to emphasize that for safety reasons the following should not be performed in our swimming pools:

• Breath holding games, of any kind, including where young children take turns holding their breath in front of each other, often while standing up in the pool
• Any kind of contests or competitions to see who can swim the farthest underwater
• Individuals trying to see how far they can swim underwater or how long they can hold their breath
• Hyperventilation before going underwater
• “Dead Man’s Float”

Also, when a lifeguard sees someone lying on the bottom of the pool, even if they appear to be playing or relaxing, they must immediately activate the EAP(Emergency Action Plan), enter the pool and retrieve the person from underwater. Underwater breath holding causes unnecessary risk to all swimmers, experienced and novice. Please swim safely and don’t practice underwater breath holding.

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