April Newsletter 2021
OVAC NEWS
I am in a good mood. The weather is getting warmer and the COVID numbers are going down!! This has allowed us to open up the indoor fitness area and have group fitness classes in the studio. It has been a very welcoming site to see many members come back to enjoy the club! I truly feel we have gotten past the toughest months and good times are ahead! I hope to see more and more members get back to their normal schedules and include the club in their weekly routines. As always, thank you for all your support. The fitness industry has been hit harder than you can imagine and we feel very blessed to have gotten through it with the help of each member. Here's to an amazing April!!
PICKLEBALL ADVANCE DROP IN
Sunday 9:30 am
Ryan Gaston will be hosting a Pickleball Advance Level Drop In every Sunday at 9:30 am. Members are welcome AND can bring a guest with them at no charge! You must be at an advanced level for this session. Feel free to drop in during this time to get in some competitive play and enjoy new players. If you have any questions please contact Ryan at 646-7213.
WINE & PAINT NIGHT
Friday, April 23rd 5pm-7:30pm
$45 per person
The weather is getting warmer and we have plenty of daylight and you know what that means, PAINT NIGHT! Join us for a little art therapy while you relax, have a glass of wine, and create a masterpiece. TO SIGN UP CLICK HERE. Any questions, contact Sarah at [email protected] or 805-218-0874
WHAT YOU NEED TO KNOW ABOUT YOUR KNEES
by Robert Evans
A brief discussion about knees. The knee is often described as a hinge joint, but it's much much more than that. While it does resemble a hinge because it's primary movements are flexion (bending to draw the thigh and calf towards each other) and extension (straightening to move the thigh and calf away from each other). However, it also glides and rotates which makes it more versatile but also more vulnerable to injury. To keep the knee stable it relies on tendons, ligaments, cartilage, and the joint itself not the muscles as we might assume. The knee is least stable when it's bent, for example kneeling or when you're doing lunges. Also, if we hyperextend or lock the knees we excessively squeeze the front part of the knee and press the tissues backward out of their natural placement.
To see an in-depth picture of knee anatomy , CLICK HERE
Ideally, we want the kneecap to slide smoothly. However, there is a strength imbalance in our front thigh muscles. The inner parts are larger, thicker and deeper than the outer parts. This asymmetry makes it normal for the kneecaps to slightly glance toward each other. Over time this can cause the knee cap to pull out and up creating chronic and acute pain if not corrected.
So please be nice to your knees. Remember they're stuck in the middle and absorb energy from your feet and hips. If you take them beyond normal rotation or put too much pressure on them you greatly increase the risk of seriously harming them. If your pain becomes chronic and acute or your knee swells up after exercising don't just rush over to Rite Aid and buy a knee brace, you could be doing more harm than good. I highly recommend that you get help from a professional and luckily for you Ojai Valley Athletic Club has a wonderful staff of knowledgeable personal trainers available to assist you.
Here are a few tips you can try at home. Try standing with your knees in a more relaxed straight position, firm your calf muscles and notice how your leg muscles engage. Your knees should feel pretty stable and practicing this over time will re-educate your muscles. You might also try sitting with your back up against a wall with a small towel rolled up under your knees toes pointed up. Press out through your heels then press down through your knees. Hold for 10-20 seconds release and repeat several times. You might also consider taking a few pool classes to lessen the impact of movement on your knees.
I probably work with more knee issues than any other body part, even more than shoulders. It's not a one size fits all when establishing a program for knee rehabilitation, everyone's knees are different. I suggest that you focus on your posture, your alignment, range of movement, and stability before working on strength.
Thanks for taking the time to read this and I hope it helps answer a few questions you might be having.
Robert Evans is a certified personal trainer from N.A.S.M. and I.S.S.A. as well as a Senior Fitness Certification and wellness coach from I.S.S.A. He is a certified Yoga Therapist from L. M.U. certified yoga teacher, spinning instructor, group fitness instructor, and water conditioning coach.
A NEW OFFERING - Rollology™
with Sarah Houseman
Just Roll With It - A Full Body Workout Using a Foam Roller
Tuesdays 5:30pm FREE DEMO APRIL 13th
Fridays 10:00 am FREE DEMO APRIL 16th
Do you sit at a desk for most of your day? Sit in your car for a daily commute? Sit on the couch to relax after a long day of work? All of these modern issues combine to cause back pain, poor posture and balance issues.
With the rise of technology, today's society has become increasingly sedentary. As a society, we are developing more upper and lower back issues due to the daily use of computers, smart phones, tablets and driving long distances. Over time, these habits can cause the body to become hunched and out of proper alignment which typically results in muscle tension and pain.
Rollology™ not only addresses tech neck, poor posture, and foot alignment issues that are plaguing society today; the Rollology ™ Method will strengthen and tone your core, arms, legs, and back to improve posture, balance, and flexibility.
Because Rollology™ fitness classes help strengthen, stabilize, align, mobilize and stretch every part of your body, they help make it possible to do everyday activities and sports with ease and reduced pain. You need a strong core, proper pelvic and spinal alignment, and balance to maintain a healthy and active lifestyle.
Rollology ™ is for all ages, body types and athletic levels. Whether you are just starting out on your fitness journey, a seasoned fitness veteran, or simply looking to improve your balance and flexibility, a Rollology ™ workout is for you!
Are you ready to:
- Strengthen core muscles
- Improve body alignment
- Improve balance
- Strengthen arms and legs
- Improve flexibility
- Improve posture
Rollology ™ will be offered in a small group setting with certified personal trainer Sarah Houseman. Drop in rate will be $30/session. Commit to four weeks of sessions and the price drops to $24.81/session. Appointments required for all demos and drop-ins. Spaces are limited and will be filled on a first come first served basis.
To sign up or for more information, please contact Sarah Houseman at 805-640-5276 or by email: [email protected].
MAKE IT A PERFORMANCE
Georgia Cotsis, Pilates Director
[email protected]
I have been happy to see more people returning to the OVAC and to Pilates! It has been a
good reminder that when we exercise with others, we typically put in more time and effort.
Having that interaction with others, allows for time to slow down and gives us energy to do our
best. Personally, when I teach movements in person, I make it clearer compared to when I am
working out at home. Do not get me wrong, both locations are important! At home (or on your
own) it gives your mind the time to process what you have been learning and applying it in your
own space. On site, we care more about doing the exercises with more energy.
This makes working out a "performance." We feel a boost of adrenaline, happiness,
togetherness, and it is uplifting! This is so obvious to me in Pilates because this training is already sequenced in a specific way. One could think of it as a dance. Please perform the Pilates sequence with us either at the private Pilates studio by signing up for a session across from the front desk if you have not already, and/or come to the group Mat Pilates class! Looking forward to it!
AQUATICS NEWS
SPRING BREAK POOL SCHEDULE APRIL 4-9
April 4-9 (Monday-Thursday) the rec pool will host special event group lessons from 11:00-2:30, all 3 lanes will be in use for those classes. During that week the rec pool lanes will be open for lap swimming in the afternoon and the lap pool will also be open for lap swimming Tuesday and Thursday afternoon due to the youth swim team spring break.
NEW LAP POOL SCHEDULE STARTING APRIL 12
Our swim team class schedule will be adjusted starting Monday April 12. The changes will open some lanes in the afternoon for lap swimming when they were previously in use for classes. This means that on some days lap pool lanes will be open until 5:00, allowing members to get in an afternoon swim. Look for the new openings on the reservation system or ask the front desk to make your reservation starting April 12.
Current Monday-Friday
3:45-5:45 No lanes open for lap swimming
NEW!
Monday & Wednesday
3:30-5:00 4 lanes open for lap swimming
5:00-6:00 Lap pool in use (rec pool lanes open)
6:00-6:30 4 lanes open for lap swimming
Tuesday & Thurs
3:30-4:00 All lanes open for lap swimming
4:00-6:00 Lap pool in use (rec pool lanes open)
6:00-close all lanes open
Friday
3:30-5:00 4 lanes open for lap swimming
5:00-6:30 Lap pool in use (rec pool lanes open)
6:30-7:00 4 lanes open for lap swimming
SPRING BREAK GROUP LESSONS:
We have a few spots in the Spring Break Swim Lessons open. Lessons are April 5-8 in the rec pool. CLICK HERE TO SIGN UP
Baby and Me (ages 6 months – 3)
Learn the basics and get your baby comfortable in the water.
Times: 11:00am – 11:30am
1:00pm – 1:30pm
Tadpoles Level 1 – Water Skills and Safety (ages 3-5)
*Swim Instructor will teach from the pool deck, Adult family member must accompany child in the pool.
Preschool and Beginners start breath holding, blowing bubbles while arm movements and kicking. Emphasizes water safety while having fun and gaining confidence.
Times:
11:30am – 12:00pm
1:30pm – 2:00pm
Minnows Level 2 – Fundamental Aquatic Skills (ages 4 – 6)
* Swim instructor will teach from the pool deck, Adult family member must accompany child in the pool.
Focus on front and back glide, breathing, freestyle and backstroke. Swimmers gain endurance and stroke skills.
Times:
12:00 pm– 12:30pm
2:00pm – 2:30pm
Stroke Development – (ages 7 – 12)
*must be able to swim a length of the pool independently
Focus on Stroke techniques and help to prepare for swim team
Times: 12:30pm – 1:00pm
APRIL RACQUETS NEWS
LADIES INTERCLUB ROUND ROBIN
The ladies of our A2, B and C Interclub teams will be getting together on Wednesday April 21st for a social doubles round-robin followed by lunch.
Their 2020/2021 season has been a huge disappointment for them as they weren't able to travel to or host matches with the other clubs in our area which belong to the league. As they hope to resume playing matches in the fall they are looking for members at the club who have a tennis background that may be able to compete and play matches on one of these teams.
The round-robin would be a good place to start if you think that you'd be interested in playing on one of the OVAC teams in the future. Please contact me at [email protected] if you have questions.
VCJTA JUNIOR TOURNAMENT MAY 8&9
SAVE THE DATE! Saturday and Sunday May 8th and 9th. We tried to sneak this tournament in last fall during one of the COVID relaxations but the weather didn't cooperate on our planned weekend. We will be having both novice and open divisions so courts will be limited that weekend. Learn more at www.vcjta.com. The revised 2021 schedule should be updated soon.
FRIDAY PICKLEBALL HAPPY HOURS
Beginning Friday April 3rd at 4PM please come out to the Pickleball courts for some fun match play. Now that we have the extra hour of light the sun isn't setting until well after 7PM.
Happy Hour pricing will be available on beer and wine at our Fox St. Eatery in in addition to their usual stellar menu. Additionally, until further notice, members may bring pickleball guests free of charge to enjoy our wonderful courts and discover OVAC pickleball. We will
have these gatherings each Friday in the coming months until it gets too hot to do so. All playing levels are welcome.
TENNIS CLINICS
Contact Steve at [email protected] to sign up for any clinic.
JUNIOR CLINICS:
Intermediate Clinic- Invitation Only
Monday & Wednesday 3pm-4:30pm
Ages 9-14. Cost: $18 member/$21 non-member
Future Stars
Tuesday & Thursday 3pm-3:45pm
Ages 5-8. Cost: $12 member/$15 non-member
Bigger Littles Clinic
Tuesday & Thursday 4:45pm-5:45pm
Ages 8-12. Cost: $15 member/$18 non-member
ADULT CLINICS
Advanced Live Ball- Invitation Only
Mondays 4:30pm-5:30pm. Cost: $15 member/$18 non-member
Ladies Intermediate Live Ball- Invitation Only
Wednesdays 5pm-6pm. Cost: $15 member/$18 non-member
Saturdays 9am-10am. Cost: $15 member/$18 non-member
Adult Beginner/Intermediate Clinic
Saturdays 10-11:30am. Cost: $18 members/$21 non-members
DROP IN TENNIS
Drop in Doubles: Tuesday/Thursday at 3:30pm Courts 1&2
Cronies Doubles: Monday/Wednesday/Friday at 7am Courts 1&2
PICKLEBALL
Adult Beginner Pickleball Instruction
Wednesdays 10-11am. Cost: $15 member/$18 non-member (by appointment)
Open Play: Pickleball is open all day, 7 days a week. Paddles and balls available at the front desk. All membership types may play.
