February Newsletter 2023

 

Well that was an interesting January! It was truly a blessing to see all the rain we received over the course of a couple of weeks. I was playing tennis just the other night and it was so nice to hear the creek with running water. I haven't heard that in many years! We do know though that many members were compromised by the rain and we wish all of them the best as they deal with the aftermath of a historic storm.

As I type this newsletter today, we are to receive additional equipment for the downstairs fitness area. We will be adding a squat rack and bench press. After this shipment we should be pretty set downstairs. We hope everyone enjoys the new additions and will use the downstairs area more frequently.

We will keep everyone updated on the pool deck project when we get a final date settled with the contractor. I have had a few members ask and we will keep everyone in the loop when we get information.

We hope everyone has a great February and we look forward to seeing you soon!

See Ya at the Club!

Ryan

 

NEW CAFE HOURS

Starting this month we will be going to a 5 day a week opening for the Cafe. After looking at the financials for the year, we needed to cut some days from the department to make it work. We struggle with members using the Cafe during the Winter months and need to make an adjustment.

The New Cafe Hours and Days:

Wednesday-Sunday 11:00-5:00
Closed Monday and Tuesday

This will be for the Winter months and hope to be back to 7 days a week starting around April.

Thank you for your understanding,

Ryan Gaston

 

SMALL GROUP PERSONAL TRAINING

An affordable, safe way to benefit from a personal trainer's expertise at a great price - combined with all the FUN of a group dynamic.*TORCH BODY FAT *GET NICELY DEFINED*GAIN STRENGTH*LOOK & FEEL GREAT*YOUR FIRST SESSION IS FREE (subsequent sessions are $30 or less depending on number purchased)We offer two levels to meet everyone's needs in a setting of 2-8 people in our downstairs fitness center:

It's a new year and it's time for a new YOU! Call or text your selected trainer and let's reach your goals TOGETHER!

 

MORE EXCITING CHANGES IN THE DOWNSTAIRS FITNESS CENTER

-Danielle Wommack, Fitness Director

Let the fitness fun begin! We have added an Olympic Bench Press, a Squat Rack and a Hack Squat Machine to the Downstairs Fitness Center.

The Matrix Magnum Pro Half Rack squat rack features an open front design to give you freedom of movement, while optimizing space. This rack features heavy duty J-hooks, adjustable safety arms, and a straight bar for chin/pull-ups.

The Matrix Magnum Olympic Flat Bench is designed to support a wide variety of strength training exercises. Molded urethane guards reduce noise and provide a hand rest for spotters.

New to the OVAC line-up is the Matrix Magnum Plate Loaded Hack Squat. A large footplate and back pad accommodate users of all sizes. An adjustable bottom stop provides long or short ranges of motion for users of all heights, and spring-loaded takeoff handles make use easy and engaging. The Hack Squat looks similar to a Leg Press, but don't confuse the two machines. A Leg Press involves pushing the weight away from you from an angled seat position. The Hack Squat however involves standing on the foot plate while leaning back onto a back pad at an angle. The weight in the Hack Squat machine is positioned on top of you by positioning yourself under the shoulder pads. The weight is then pushed in the concentric phase of the squat. Simply put, when you stand back up, that's when the weight is pushed away from you. It's a squat done with the support of a machine. Note that even unloaded (i.e., no weight plates loaded), you will be hack squatting 105 lbs.

For those of you familiar with Barbell Squats, you'll be able to lift more weight using the Hack Squat, but it is always a good idea to start lower and build up as you familiarize yourself with a new machine. Start with your feet on the plate and lean back into the pads supporting your back. Make sure your feet are far enough forward to allow you to squat down into a deep squat with your feet about shoulder-width apart, toes facing slightly outward. It's ok for your knees to be slightly bent at this point. Next, reach up and hold onto the black handles up by your shoulders and squeeze them inward. You will hold them in this position throughout the exercise. You'll need to push up on the shoulder pads by standing taller to lift the catch of the machine. From this position, squat down to your desired depth. From the bottom of the squat, drive back up to a standing position. Do not fully lock out your knees at the top. Repeat for the desired number of repetitions.

How is a Hack Squat different from a normal squat? The main difference is that the Hack Squat Machine supports your core, just like all machine-based exercises. With the weight directly on top of the shoulder, your upper body has less work to do keeping the weight over your center of gravity as compared to a normal barbell squat. This means less unnecessary stress to the total body to allow you to focus more on the leg movement. This trade-off is not better, just another option as there are also obvious advantages to training upper body stability and the core. The Hack Squat forces upright positioning due to the weight placement. You simply cannot lean forward due to the machines structure. Unfortunately, excessive forward lean is seen quite often with traditional barbell squats and puts the squatter at risk for injury. By maintaining an upright posture in the Hack Squat, you ensure that the quadriceps become the key driver in the push up phase of this exercise. The combination of the shoulder placement and more of an upright posture means less stress through the shoulder joint. The Hack Squat is thus ideal for targeting the lower body muscles more directly as the machine is handling the stabilization.

A Hack Squat Machine may be useful to beginning lifters to learn squat mechanics as it emulates the movement of a squat. In more nuanced training programs, the Hack Squat can help by not engaging some of the muscle group a traditional squat would avoid over-working those other muscles or to rehab an injury. Since the Hack Squat can be used to perform single side movements, it is a great tool to iron out muscle imbalances.

Just like with the Leg Press Machine, the Hack Squat Machine may be contraindicated for those with knee or back issues/pain.

Our incredible OVAC personal training staff is ready and available to help introduce you to this new piece of equipment if you would like further guidance, so please feel free to reach out to me at [email protected].

 

HOW PILATES RELIEVES TENSION

Georgia Cotsis, Pilates Director
[email protected] (805)272-5619

Here at the OVAC, we have proven that Pilates can relieve tension.
I had a client that came in recently for her private session not quite knowing how the session was going to go because she had a bad headache. Of course I gave her the option to pass, but she wanted to give it a go and we started the hour with ease and went from there.

The next morning, I ran into this client and she shared with me that shortly after her Pilates session, her headache was completely gone! She was shocked…she could tell it was from the work out. I told her that can happen because of the length we are putting into the body…and we do it in a way where we do not have to push it…we never over-stretch. We can get tension headaches from having an area in the back, or neck that has become shortened, or irritated in some way. With all the spine articulation and different positions we place the back in a Pilates class, in addition to adding a breath sequence to create even more flow…we can get rid of those headaches.

It is the best feeling when we can control what the body needs.
Sign up for your Free Pilates Session if you have not already, or purchase your next private Pilates Package with me!

 

DEEP TISSUE IS RELAXING

Georgia Cotsis, Massage Therapist
[email protected]

A big question we have when our body has an area to be worked out, is if a Deep Tissue Massage is needed. Sometimes there is a concern that the massage is going to be too deep and painful. I am here to clarity that deep tissue should not be this way. It is a modality that can still soothe the body, while doing what is necessary!

We only put deeper pressure on the area that needs it. We always warm up the body so the client is relaxed and looser, and then we find those areas that need that extra attention. Even if the person prefers firm pressure all over, that is totally fine…that person will still feel the difference when the therapist is taking even more time with whatever is most important. So there should be no concern with being in intense pain.

Lastly, Deep Tissue is super slow-moving. This also brings us into a meditative state, while the therapist is working to get rid of those knots and trigger points! And we are only going to get the most out of a massage when the client is completely relaxed so this is very important no matter what.

Please book your massage with me!

 

CONGRATULATIONS 2022 DOLPHIN CLUB SWIMMERS!

OVAC's Dolphin Club swimmers log their swims throughout the year with the goal of swimming 50 miles total for the year. Swimmers who achieve the 50 mile goal receive a Fox St. Cafe meal gift certificate. Swimmers who log throughout the year and log less than 50 miles receive a Recovery Shake gift certificate. Swimmers can pick up their gift certificates at the front desk. Feel free to join for 2023 by picking up a blue card to the left of the doors to the pool and start logging your swims today!

2022 OVAC DOLPHIN CLUB

GET WATER SAFE FOR SUMMER!

SESSION 3,4,& 5 Coming Up
CLICK HERE TO REGISTER
$95 per session

Sessions 3-5 are on Monday & Wednesday for two weeks
Sessions 7 once a week only on Fridays.

Class Times:
3:00pm – 3:30pm: Tadpoles (only offered Session 7)
3:30pm – 4:00pm: Minnows
4:00pm – 4:30pm: Dolphins
4:30pm – 5:00pm: Stroke Development

Session 3: February 6th – February 15th
Session 4: February 20th – March 1st
Session 5: March 6th – March 15th

Friday Only Sessions:
Session 7: February 10th – March 3rd

Tadpoles Level 1 (Beginner to Intermediate) – Water Skills and Safety (ages 3-5)
Only offered for Session's 1-5 & 8.
Preschool and Beginners/Intermediate start breath holding, blowing bubbles with arm movements and kicking. Emphasizes water safety while having fun and gaining confidence.
Instructor: Bethany
Class capacity: 4
Times: 3:00pm – 3:30pm

Minnows Level 2 (Intermediate to Advanced) – Fundamental Aquatic Skills (ages 4 – 6)
Class requirements: Must be comfortable putting face in the water can swim independently at least a few feet. This is an intermediate/Advanced class.
Focus on front and back glide, breathing, freestyle and backstroke. Swimmers gain endurance and stroke skills
Instructor: Bethany
Class Capacity: 5
Times: 3:30pm – 4:00pm

Dolphins Level 2 – Fundamental Aquatic Skills (ages 6-11)
Class requirements: comfortable putting face in the water can swim independently 5 feet. Focus on front and back glide, breathing, freestyle and backstroke. Swimmers gain endurance and stroke skills
Focus on front and back glide, breathing, freestyle and backstroke. Swimmers gain endurance and stroke skills.
Instructor: Bethany
Class Capacity: 7
Times: 4:00pm – 4:30pm

Stroke Development – (ages 7 & up)
*must be able to swim a length of the pool independently
Focus on Stroke techniques and help to prepare for swim team
Instructor: Bethany
Class Capacity: 14
Times: 4:30pm – 5:00pm

 

Racquet News

 

PICKLEBALL EXCHANGE WITH PIERPONT RACQUET CLUB FEB 25TH

The specific details are still pending but we are planning on doing an interclub exchange with PRC. They will bring up 8-12 players (level TBD) for some fun competition. PRC will then reciprocate at their facility in the near future.

The date has tentatively been set for Saturday 2/25 at 1:00 PM. Please let me know if you'd like to be included in this event by emailing me at [email protected].

More details to follow. I have an ever growing pickleball email group and that is how I will update you on the status.

BALL MACHINE

Our ball machine is located on court 10 and is available for hourly rental. Reservations can be made with the front desk.
*With the ongoing precipitation it's very important that those using the new ball mower on court ten. Cover it when finished so we can keep it looking new. Court 10 is prone to puddling so be mindful of any wet balls making it back into the ball machine, they tend to compress and cause jams.

NEW RELATIONSHIP WITH DUNLOP SPORTS

We are now partnering with Dunlop Sports for our tennis pro shop needs. They have an excellent selection of players racquets so if you are in the market for a new frame please let us guide you with a recommendation.

TENNIS INFORMATION DISPLAY CASE

Adjacent to the cafe above the drinking fountain you can find our new tennis bulletin board with schedules for clinics, ladders and upcoming events. Check it out.

SINGLES LADDER

Our club singles ladder is up and running and challenge matches are being scheduled. Don't miss out on the fun.
We currently have 21 on the ladder and its growing steadily so there are lots of opportunities for match play.

NEED A NEW TENNIS RACQUET OR PICKLEBALL PADDLE?

OVAC will be happy to help you with your Tennis and pickleball equipment needs. We have relationships with Dunlop for tennis and Wilson for tennis/pickleball with very competitive pricing and great savings. Please contact Steve at [email protected] with any questions.

 

TENNIS CLINICS

Contact Steve at [email protected] to sign up for any clinic.

JUNIOR CLINICS

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

Future Stars- for our youngest players aged 5-8 who are new to tennis. Fun learning through movement and games. Cost: $12 member/$15 non-member. Monday & Wednesday 3:45pm-4:30pm, Saturday at 9 AM (45 minutes)

Bigger Littles Clinic- A clinic for our mid to upper elementary age beginners who have some experience. Physical conditioning, stroke production and drills/games are part of this clinic. Ages 8-11. Cost: $15 member/$18 non-member.
Monday & Wednesday 4:30pm-5:30pm, Saturday at 10 AM, (60 minutes)

ADULT CLINICS

Advanced Live Ball- Invitation Only
Thursdays 4:30pm-5:30pm. 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

DROP IN TENNIS

Drop in Doubles: Tuesday/Thursday at 10:00 AM & 3:30pm

Cronies Doubles: Monday/Wednesday/Friday at 7:00am

PICKLEBALL

Adult Beginner Pickleball Instruction - Please contact Steve if interested in 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.