February Newsletter 2022

Club Update

We are working hard to get through this crazy surge that everyone is experiencing throughout the valley and the country. We are really optimistic that the light at the end of the tunnel is just ahead and that we are going to have a great Spring in 2022! I know it has been tough but I want to thank each and every one of you for being so patient with us. That being said, please remember that we are still in the middle of a tough situation and we ask all members to please wear a mask when entering the club. It is very frustrating and exhausting when we have to continuously ask members to put on their mask when working out upstairs or in the lobby. It's also very frustrating to see members walk in without a mask. Please help us by following the county guidelines so we can get this chapter over with.

Please check out the Fox Street Eatery and the new menu. My favorite is the buffalo chicken sandwich. It is so good with the right amount of kick! Please make sure to open the latest email regarding the menu and redeem your 20% off coupon. We are very excited for everyone to give us a try!

I hope everyone has a great February and to please be safe and healthy. Let's all stay optimistic that so many great things are to come in 2022!!

See Ya at the Club!

Ryan

 

CONSISTENCY IN MASSAGE

 

 

I have absolutely enjoyed adding massage to the OVAC. There are amazing things I have learned about the power of consistency that I would like to share…

As we know, it is great to make sure that we add self-care on top of our busy lives, whether you are at a physically demanding point in your life, a mentally demanding point, or both!

I recently worked with someone that comes once a month for a massage. Someone that is active all day. We both noticed that each massage this person has had has felt smoother than the last. All because they made it a routine! As a therapist, it was so exciting to notice these results from a client that added just a little bit more to their agenda and one that they enjoy more.

With this being a new addition to the Club, this is the best time to come in for your massage where we can also lay out a massage schedule that works best for you. Please feel free to reach out and schedule with me directly at 805-272-5619.

 

PILATES IS FOR EVERYBODY

 

For those of us that already have a form of exercise we love and for those of us that feel that we are always searching for that long-lasting workout that keeps us happy and motivated; Pilates is for you. No matter what place you are at in your search/routine and here is why…

Pilates is meant to assist you in whatever else you do…swimming, tennis, weight training, yoga, basketball…you name it. Private clients I have had shared with me that they swim faster, run faster, and perform stronger in their practices after doing Pilates even after one week! Yes, it is the BEST core workout, but the instructor also guides you on how to become more aware of your movements and positioning. Developing mind/body connection…what even is that? Thankfully after you take Pilates, whether it is privately OR with a group, there are words that you will live by in your core training and all of the other things that you love to do. Truly words of wisdom in how to practice our physical health.

Please sign up for your free session today across from the front desk if you have not already. If you currently work with an instructor, I encourage you to ask yourself if you want to add more sessions to your week.

 

CONGRATULATIONS 2021 DOLPHIN CLUB SWIMMERS!

YOU LOST WEIGHT…NOW WHAT?

-Fitness Director Danielle Wommack

Congratulations on dropping those extra pounds. I wish I could say you're done, but most people regain the weight they lose. There is a never-ending stream of information available about how to lose weight, but much less aimed at helping you maintain your hard-earned weight loss. Below are tips to help you effectively maintain your success.

One thing that will help to unsure weight maintenance success is by first making sure you don't diet for too long or too restrictively. Generally being in a calorie deficit (i.e., dieting) for 6-12 weeks is the maximum. Also don't try to lose more than .8% of your body weight per week or you are less likely to keep the weight off long term (this equates to 1.6 pounds per week for a 200lb person, 1.2lbs per week for a 150lb person, etc.).
After ending your diet, you need to ease back into calorie increases of approximately 250-500 calories per day (depending on your size) every few weeks until you are back to your pre-diet intake (or slightly less than that if you were gaining weight prior to your diet).

You should also spend as long eating maintenance calories (the number of calories that allows you to maintain your current weight) for at least as long as you were dieting. As calories decrease during dieting, your body adjusts and lowers your metabolism and daily movement so that you burn less calories. As you gradually build your caloric intake back up after a diet, the opposite happens - you burn more calories and feel able to move more. This means you can eat more than while dieting without gaining weight. If your increases are as gradual as your body's recovery, your will stay weight stable.

Once you end your diet, eat a little extra protein and plenty of high fiber, high volume foods to help you feel full without overconsuming calories. This is a great way to address the hunger that often is still felt at the end of a diet.

Don't reintroduce super tasty foods until a month or so into your maintenance to avoid overeating. After the first month of maintenance there will be less urgent feelings around some of your favorite foods. And of course, you don't have to eat every treat you are able to after your diet. Once you reintroduce these ultra-yummy treats, rate them on a scale of 1-10 with 10 being your ultimate favorite. Only indulge treats that are a 7-10.

Remember that your weight will increase a bit at the start of a maintenance phase from additional water in your tissues and additional food in your GI tract. But after this initial increase, your average weight should only fluctuate 2-4lbs from daily changes in water. By still weighing yourself regularly you will be able to stay on track. Don't let the weighing cause you stress though or you may develop an unhealthy relationship with food and your body. It's simply data.

The benefits of a successful maintenance eating plan include:

• Provides recovery from the physiological effects of dieting for weight loss
• Provides recovery from the psychological effects of dieting for weight loss
• Revs your metabolism back up
• Reduces appetite-stimulating hormones
• Increases appetite-suppressing hormones
• Increases thyroid hormone production
• Allows muscle and connective tissue to better recover from training
• Prevents muscle loss from prolonged dieting
• Decreases the chances of rebound gain (when diets are run for too long without breaks)

You worked hard to get where you are, now let's keep off those pounds.

 

FEBRUARY RACQUETS NEWS

SUPER BOWL TAILGATE AND TENNIS PARTY
SAVE THE DATE- SATURDAY, FEBRUARY 12TH- 1:00 PM- Join us a day before the big game and bring your best tailgate creation. Dress in support of your team (as long as it's not the Packers). We'll play some fun social tennis and it'll be a good practice for SB Sunday. Please contact Steve @ 805*746*0819 to RSVP.

SUNDAY MORNING ADVANCED PICKLEBALL
Join us on Sunday mornings at 9:30AM for fast and exciting pickleball action led by our very own GM Ryan Gaston. The level of play here is quite advanced so if you're not sure about whether this is for you please contact Ryan or myself to run it past us. Again, members are invited to bring their high caliber guests free of charge.

TENNIS CLINICS

Contact Steve at [email protected] to sign up for any clinic. The weekly JUNIOR tennis clinics will resume after labor day.

JUNIOR CLINICS:

Intermediate Clinic- Invitation Only- Children must be able to rally, serve and play points. Ages 9-14 as a loose rule. Inclusion in the clinic is based on Tennis Directors approval.
Monday & Wednesday 4pm-5:30pm (90 minutes)
Ages 9-14. Cost: $18 member/$21 non-member

Future Stars- for our youngest players aged 5-8 who are new to tennis. Fun learning through movement and games.
Monday & Wednesday 3:45pm-4:30pm, Saturday at 10:30 AM * NEW TIME * (45 minutes)
Ages 5-8. Cost: $12 member/$15 non-member

Bigger Littles Clinic- A clinic for our older beginners who have some experience. Physical conditioning, stroke production and drills/games are part of this clinic.
Monday & Wednesday 4:30pm-5:30pm, Saturday at 9:30 AM *NEW TIME* , (60 minutes)
Ages 8-12. Cost: $15 member/$18 non-member

ADULT CLINICS

Advanced Live Ball- Invitation Only
Mondays 5:30pm-6:30pm. Cost: $15 member/$18 non-member

Ladies Intermediate Live Ball- Invitation Only
Wednesdays 5:30 pm-6:30 pm. 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. Fun Drills and games
Please RSVP to Steve at 805-746-0819 to confirm attendance for any specific Saturday and to get on the email list.

DROP IN TENNIS

Drop in Doubles: Tuesday/Thursday at 3:30pm.
TUESDAY at 4:00pm- LIVE BALL for 3.5/4.0) players. No Drop in- invitation only as limited to 7 players
Cronies Doubles: Monday/Wednesday/Friday at 7am

PICKLEBALL

Cathedral Oaks lost to OVAC in our first Pickleball match this January

NEW PICKLEBALL CLINICS

BEGINNING P-BALL - 1st & 3rd TUESDAY of the month @ 10:15am- for those just starting to learn the game/scoring.

INTERMEDIATE P-BALL - 2nd TUESDAY OF THE MONTH AT 10:15am- for those familiar with the game and wanting to learn new skills

ADVANCED P-BALL - 4th TUESDAY OF THE MONTH AT 10:15am- a high intensity workout, drills and games for high level players
Please contact Steve if interested in other group or private pickleball lessons.

Open Play: Pickleball is open all day, 7 days a week. Paddles and balls available at the front desk for loan. All membership types may play. Guests are currently free for Sunday morning advanced play sessions.

Group Play- 8:30 AM on Tuesday, Thursday and Saturday. Informal group doubles.