April Newsletter 2015
BINGO FOR KIDS AT THE CLUB IN APRIL!
All kids welcome!
Please pick up a bingo card in Kid's Club (during Kid's Club hours)
Return your completed Bingo card to Kid's Club to receive your prize!
WELCOME, MARIGOLD, OUR KID'S CLUB GOLDFISH!
Beginning in April, find Marigold around the club and when you spot her you get a sticker!
Thank you to everyone for choosing such a beautiful name for me!
Julie and I would like to wish Pam Vos “Good Luck” on her RV adventures and let her know we will miss her dearly. As you know Pam Vos has decided to hit the road in her RV and explore her Writing Career. Pam has been at OVAC for two and half years as the Pilates Director/Instructor and our leader in the Pilates Studio. She has welcomed us, supported us, helped us, and inspired us to share Pilates to all OVAC members. So, with all our hearts, we say, “Thanks for all your devotion to Pilates and work in improving the OVAC Pilates Studio”. We look forward to continuing your efforts.
Julie Fox and Victoria Ott
I am Victoria Ott. I have been here at OVAC for a little over a year, as a Pilates Instructor. I have chosen to step up to the Pilates Director/Instructor position. I have met many Club Members and look forward to meeting many more in the future. I have been teaching Pilates over 8 years, starting with Mat Pilates in 2007 and continuing with Pilates equipment for the last 5 years. I received my Pilates 500hr Teacher Training Certificate through PSC (Pilates Sport Center) in Encino. I also have graduated from Chapman University with Exercise Science Studies. I have obtained Certification in Personal Training, Yoga, Aqua, and other fitness studies. I enjoy helping others to achieve health, fitness, and Mind/Body Awareness. I also love helping others with injuries, spinal issues, and muscular imbalances. I also look forward to discovering ways that Pilates can serve you with your fitness needs and goals.
Julie Fox became a part of our Pilates Team in Oct 2014. She has been a Pilates Practitioner for over 15 years. She obtained her Pilates Certification from BASI (Body Arts and Science International). Julie has worked as a Physical Therapy Aid and has competed in many athletic activities such as: gymnastics, track, springboard diving, tennis, and horseback riding. Julie is eager to help you achieve your fitness goals. Please stop in the studio in the next few months to check out the changes that Julie and I are up to, ask us questions, or just come in to meet us. We will also be around the club more to be a part of club family.
A couple of changes I would like to point out is the Postural Analyses Grid. This Grid can give a visual of your postural alignment. If your postural alignment is imbalanced the results can effect functional movement, sports and hobby activities and can cause body aches and pains. The start to moving towards alignment balance can be visual and mindful awareness, this Grid can help provide this awareness. Julie or I can demo and answer questions about this Grid for you, just stop in. There will also be a new Pilate’s brochure with a little different pricing structure, and your first Private Pilates Equipment Session is still complimentary.
I would also like to mention how Pilates on the equipment can serve you. Practicing Pilates on a routine basis such as once a week or more, once every two weeks, once a month, or even just as a need basis will allow your body to achieve:
*Better Postural Alignment
*Supportive injury Re-habilitation
*Prevention of injury
*Better functional and sport movement
*Strength and Endurance Energy
*Flexibility and Mobility
*Balance and Stability
Here is the best news yet, May 2nd is “Pilates Day”! This is an international recognized event to share, learn, and experience Pilates. We are going to recognize this day by having an “Open House” for the Pilates Studio. We will be having Demos on the Reformer, serving refreshments, and a chance to win prizes. Look for Flyers and Posters for more information about this coming event and please plan to come out and join in the fun. We look forward to serving you through Pilates. Contact Victoria Ott 805-665-7406 or Julie Fox 323-829-5562 with questions.
APRIL IS SAFETY MONTH AT OVAC!
Employees will be conducting safety drills all month long during April. We will be activating our Emergency Action Plan and announcing it over our PA system. Please don’t be alarmed, we just want to keep our members and employees safe!
GET A HEAD START ON SWIM LESSONS
Tara Lenehan is now available for private lessons. It’s a great time of year to get started on swim lessons before the summer rush. Tara has been giving lessons for many years and is excited to share her knowledge and experience with our members. To contact Tara: email: firstname.lastname@example.org or text: 805-729-4696
4/30 min lessons $150.00
Youth swimming will be on break April 6-10 for Spring Break. The Lap Pool will be available in the afternoons during those days for lap swimming. ENJOY!
OVAC IS HIRING LIFEGUARDS
We are currently accepting applications for Summer Lifeguards. This is a temporary seasonal position with tasks relating to water and customer service. Pick up an application at the front desk and return it ATTN: Elin
DIVING BOARD IS OPEN ON THE WEEKENDS
The diving board is up and OPEN on weekends 12-5(weather permitting), enjoy the summer like weekends and bring the kids down to the pool for some fun on the diving board.
Lots of exciting things happening at OVAC Tennis as I put this newsletter together! In the next few days we have two very exciting matches happening to determine if our USTA 3.5 Ladies and 4.5 Men make it to Sectionals! I'm sure they will both kick butt! I am very proud of all our teams this winter. Both Junior and Adult teams have done an amazing job representing OVAC!
Also, as almost every tennis fan in Ojai knows, the big Ojai Tournament is just around the corner. I truly hope everyone gets a chance to see all the exciting events happening throughout our town. If you do have the urge to hit a few balls, please check out the clay courts. We added close to a ton of new clay on three of the courts. Those courts are looking great and will be perfect for those wanting to hit while the tournament is in progress.
I hope everyone has a great April!
See Ya on the Courts!
Effective April 1st, non OVAC members will have a tennis lesson increase. The new rate for non-members will be $70 per hour for private lessons. The rate for members will remain at $60 per hour.
OVAC TENNIS PROGRAM
Future Stars Clinic
Level I Tuesdays at 4:00pm
Level II Thursdays at 4:00pm
Wednesdays at 5:00pm
Tournament Players Clinic
Mondays at 5:00pm and Wednesdays at 4:00pm
Intermediate Adult Clinic
Fridays at 10:00am
THE OJAI IS COMING!
April 22-26th OVAC will be hosting the PAC 12 Women’s Tennis for the historic Ojai Tennis Tournament. For more information or to volunteer, please contact Suzanne St. Clair at www.ojaitourney.org or email@example.com.
Have you ever thought about how successful diets really are? If you are overweight, dieting seems like a must. And guess what? You can literally do ANYTYHING and temporarily drop a few pounds, including weighing yourself twice a day, sticking to a 1300-calorie a day diet, adopting a vegan diet, logging everything you eat, popping supplements, or following the latest diet fads. As long as what you do creates a calorie deficit you will lose weight. And even if you are eating more calories than you are burning in a day there are ways to make the scale drop, at least in the short term. But you are still missing out on something that is key.
If you had to guess, how many times have you tried to lose weight? The average Americans makes 15.2 attempts weight loss attempts in a lifetime. Research shows that the average dieter tries 4 or 5 times per year. With all that dieting going on, why aren’t the diets more successful? What about people have had success? You know the ones you always see in the before and after pictures? Popular media would like you to believe that all you need is the latest diet and viola, you can live happily (and lean) like the spokesmodel. But how are these diet clients doing after the diet?
Studies have looked at obese women who had successfully lost more than 10% of their bodyweight with commercial diet programs. One year later, 40% regained all the weight. Only a third of overweight people who have lost weight have been able to keep off at least 75% of it over a 5 year period. The harsh reality of dieting is that the majority of people who diet don’t lose any weight and you end up GAINING weight. Even crazier than this is the fact that recent investigations show that people who diet DON’T actually eat less than someone who isn’t on a diet. Being on a diet doesn’t actually mean you are eating less. Evidence points to the fact that when on a diet, people think about food more, worry about food more, and feel guilty about their food intake. And guilt doesn’t help provide motivation to eat better. Associating food with guilt actually contributes to feeling powerless and out of control.
But weight loss is definitely not an impossible pursuit. You can set aside what you think you need to lose weight and let the DREAM JEANS CHALLENGE weight loss coaches guide you to long term weight loss success. Our weight loss coaches will help you to understand how people who have been successful at long term weight loss THINK, BEHAVE, and what SPECIFICALLY SETS SUCCESSFUL PARTICPANTS APART. We are changing your thinking, your habits, your motivation, as well as empowering you to feel fit and confident autonomously. You will slip into those “Dream Jeans” for the first time in a long, long time and realize they actually do button up!
Recent Dream Jeans participant Mary has this to say about her experience…”I think I’m going to cry. I put on a pair of pants that I had given up on ever wearing. They buttoned so easily I seriously think I could cry. I am so happy.”
Join the DREAM JEAN CHALLENGE today and let us show you the rest of the ingredients.
HERE’S THE DATES
April 27-June 17 M &W 5:45-6:45am with Eric
April 28-June 18 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 firstname.lastname@example.org. $198.50 billed in March plus another $198.50 billed in April (non-members pre-pay $476). Away during this time? No problem, we can pro-rate out the time you are away.
QUESTIONS OR TO SIGN UP: contact Danielle Williams at email@example.com or 818-219-4835.
BOOTIE BARRE with Hannah:
Wednesdays at 6am and Sundays at 12:15pm
Experience the Barre Method. This Ballet based class is proven to give results throughout all parts of your body. Muscle toning, core strengthening and body shaping. This high energy, non-impact exercise class combines Ballet exercises with light weights to achieve a fat-burning cardio format.
RHYTHM REVOLUTION with Carrie:
Sundays at 9:30am in the Spin Studio
From classic rock, to electronic dance music, to world beats, you’ll ride to the rhythm in this high-intensity class. Ideal for serious cyclists, athletes, dancers, or for anyone wanting to burn 500 calories an hour, this combination of dance party and killer workout includes free weights, choreography, and core exercises.
VINYASA FLOW with Katie:
Sundays at 11am
Allow for the mind and body to unwind as we move through a gentle vinyasa flow, easing tension to create more space for the breath.
WARRIOR WORKOUT with Blake:
Thursdays at 7pm
You will channel your inner warrior through this high energy cardio class.
HIKE with Blake:
Fridays at 8am
Hike the beautiful countryside of the Ojai Valley with Blake!
SPIN FUSION with Jess:
Thursdays at 5:45am
Join Jess for a traditional indoor cycling ride with bodyweight strength and/or core training.
SPIN with Brooke:
Mondays at 8:30am
SPIN with Brandi:
PILATES with Eden:
Mondays at 4pm
FREEDOM FLOW YOGA with Eden:
Saturdays at 10:30am
PRAKRTI & PURUSA YOGA with Rowan:
Fridays at 10:45am
By Danielle Williams, Fitness Director
You may be surprised to learn that there are many large muscles that are physically impossible to stretch due to the anatomical structure of our bodies. Let’s call these muscles “the unstretchables.” These unstretchables cannot be stretched no matter how hard you try. One such un-stretchable muscle is the thick shin muscle called the tibialis anterior (the meat in the meaty part of the shin). The tibialis anterior’s job is to lift the foot. The tibialis anterior lengthens when you point your toes like a ballerina. However, your ankle joint can only go so far in that direction — it’s stopped by the shape and arrangement of the ankle bones. Unless you break your ankle, you simply cannot point your toes enough to stretch your tibialis anterior. At its maxed out position, the tibialis anterior muscle is not really “stretched” — it is simply elongated. That’s a bummer because the tibialis anterior muscle probably needs a good stretch as it often gets stiff and painful, making it a great spot to massage or perform self myofascial release (foam roller, lacrosse ball, etc.). The anterior tibialis is clinically significant in nearly every case of shin splints and plantar fasciitis.
Why they can’t be stretched
Why it’s a dang shame
masssseter and temporalis
The jaw can only open so far.
Jaw tension is epidemic, and trigger points in these muscles cause a wide array of strange face and head pains, including toothaches, headaches, and earaches.
Neck flexion is stopped by the chin hitting the chest, sharply limiting suboccipital stretch in most people. Although mildly stretchable in some people, it’s impossible for others, and an awkward and limited stretch for most.
Trigger points in this muscle group are the primary cause of tension headaches.
This muscle lifts the arm to the side. Going the other way is impossible: the torso is in the way!
Supraspinatus, like all the infamous rotator cuff muscles, is prone to trigger point formation and injury. It’s also the site of common shoulder problems (supraspinatus tendinitis and/or supraspinatus impingement syndrome).
Can only be stretched by lifting the scapula, which is limited by many other tissues and lack of leverage — there’s just no way to apply the stretch. Standard pectoralis stretches primarily effect the pectoralis major.
Routinely a cause of significant feelings of tightness and pain in the chest and arm, and it may also be a factor in thoracic outlet syndrome, which includes impinging the brachial artery and impairing circulation to the arm.
The thoracic spine is naturally flexed (thoracic kyphosis) and can’t flex much further due to the presence of ribs and sternum in front — i.e., you can only “hunch” your back and collapse your chest so far.
The big spine muscles in the upper back may be the single most common location in the entire body for minor but exasperating muscular tension and aching.
This muscle rotates the forearm to turn the palm upward (supinating). Turning the other way (pronating) to stretch, the radius simply collides with the ulna.
Although an obscure muscle, the supinator is nevertheless a key player in lots of wrist pain (often including carpal tunnel syndrome), tennis elbow, and golfer’s elbow.
Too long and lanky to stretch — no matter how far you move the arm, tension on the latissimus dorsi remains fairly low.
With its broad attachments in the low back, it would be nice to be able to try stretching this muscle strongly as a part of low back pain self-treatment.
Stretching of the surprisingly long gluteus maximus muscle is blocked by the limits on hip flexion: the belly hits the thigh long before the muscle is truly stretched (especially if you’re overweight). The smaller gluteus medius and minimus, which lift the leg out to the side, can be stretched only awkwardly at best — the other leg gets in the way!
All of the gluteals commonly contain trigger points that are clinically significant in most cases of low back pain, hip pain, sciatica, and leg pain. It would be wonderful to have the option of stretching them!
The most surprising of the unstretchables, because everyone has done a quadriceps stretch, and you probably think you “know” that they can be stretched. However, you were only stretching the rectus femoris muscle — about 10–15% of the mass of the group. It feels like a strong stretch, and it is — of that tissue. But the other 85–90% remains only mildly elongated. The quadriceps consists of four muscles: the skinny rectus femoris and the three huge “vasti” — vastus lateralis/intermedius/medialis. The vasti are only elongated by knee flexion, which is limited to about 120˚ when the calf hits the hamstrings. (See diagram below.)The vasti cannot be stretched strongly.
Even more surprising is that stretching most of the quadriceps strongly is not only impossible, but clinically unimportant. It would probably feel great to stretch them, but the state of the quadriceps is not a major factor in any common problem.
Limited ankle flexion.
Stretching would likely be helpful for self-treatment of shin splints and plantar fasciitis.
thefoot arch muscle
The connective tissues in the arch of the foot are shorter than the muscles. When you stretch the arch, the first thing you feel is the plantar fascia reaching the limits of its elasticity. The arch muscles are also elongating, but not strongly.
The arch gets tired and achy easily, and being able to stretch it would probably be a great pleasure — and a great help to plantar fasciitis sufferers.
Not a muscle, really. But the iliotibial band (actually sort of a giant tendon for the tiny tensor fasciae latae muscle) is one of the most stretched of all anatomical structures … and the most uselessly so. Supposedly IT band stretching is a treatment for IT band syndrome (runner’s knee). However, there is a perfect storm of unstretchability here: not only is the IT band unbelievably tough, but it cannot even slide or elongate because it is firmly attached to the thigh and femur. Its immunity to stretch has been quite well studied.
If only you could actually stretch the IT band, perhaps it would be an effective treatment for a frustrating repetitive strain injury..