January Newsletter 2021
OVAC UPDATE
So, the moment we were waiting for… 2021!! Well, I don't know if it is the answer to all our problems but I am sure happy to move forward beyond the nightmare of 2020! I'm not going to review all the craziness of last year, but I am really excited to see what the future holds for OVAC over the next twelve months. We are very happy with all the progress we made with outdoor fitness and feel very lucky to have the space to make it happen. As we get into a position to have indoor operations again, we will still keep the outdoor fitness as a permanent option and look to expand the downstairs area to something members can enjoy.
One thing that has been great for me and my family is having a fantastic meal set for us by the Fox Street Eatery every Tuesday evening. It has been awesome to not have to worry about dinner and every meal has been wonderful. Also, the price is amazing! I recommend everyone give it a try and see for yourself. It has been a hit with most members and we hope that continues.
I hope that everyone stays safe and healthy as we get through these last few months. Rest assured that we are still working harder than ever to make OVAC the safest and cleanest place for our members. We hope to see you soon and wish you nothing but the best for 2021!
See Ya at the Club!
Ryan
FOX STREET EATERY NEWS
Happy New Year!! The Club Cafe, Fox Street Eatery staff has been enjoying making you Take a Break Tuesday Take-home Dinners. Here is the Take a Break Tuesday Dinners we will be making during January:
- January 5th Spaghetti, garlic bread, and salad
- January 12th Shrimp and Broccoli Stir Fry with brown rice
- January 19th Coconut Chicken Curry and Naan Bread
- January 26th Chicken Fajitas beans and rice
EATING CUES
-Fitness Director Danielle Wommack
We are influenced by cues and stimuli from people, objects, and the overall environment around us. This is especially true when it comes to food. In other words, cues trigger our behavior in selecting what we eat and how much we eat. Because of this, we don't always eat simply to satisfy a necessary physiological need, but rather in response to a cue. If you are looking to lose weight in the New Year, becoming aware of your own personal food triggers will allow you to better manage and overcome them.
Social environments are a big trigger for many of us. An example would be overeating at parties or special occasions. Other than outright avoiding socializing, there are tips that can help. For instance, plan ahead. Look at the menu beforehand and decide what you will eat and drink in advance. Maybe take a break in the middle of the meal or event to remind yourself of your plan. Another top is to practice responding to offers of unhealthy food with a simple, "no thank you." No need to say more, but if pressed maybe try, "I am taking more control over what I eat." And beware of the alcohol as drinking can lower your inhibitions and interfere with your decisions regarding your food choices.
Certain external environments can also create that urge to eat within us. Examples include the sight or smell of food, particular places (like the kitchen), specific activities (long drives or in front of the TV), certain times of day (like arriving home from work, your break at work, or before bed), or after seeing a food ad. Start by avoiding mindless eating (like while watching tv or scrolling through your phone). Not only does mindless eating make food less satisfying, but it also results in overeating as you are not tuned into your body's cues telling you that you have had enough. You can also try "out of sight, out of mind". For instance, don't put candy out in a bowl. If you must have it at home or in the office, put the bowl where you can't see it or avoid the area where the bowl is located. If driving by a certain restaurant triggers a reaction in you, take a different route. Your best bet at home is simply to clear out the house of all foods you are trying to avoid.
Our emotions, thoughts, and physiological issues are the internal cues that can cause us to eat inappropriately. In fact, emotions, especially negative emotions like loneliness, anger, sadness, stress, anxiety, and boredom, are the most common internal cue for eating when not physically hungry. Many of us self-medicate our moods with food, or mess up our eating plans when overly tired, or simply eat absent mindedly. The way we talk to ourselves, our beliefs, our memories, and our expectations also heavily influence our eating. These thoughts are expressed then as, "I deserve this" or "But I have been good all week" or "I can't waste this food" or "I need it" or "I doesn't matter". Physiologically driven eaters will eat inappropriately when experiencing actual pain, discomfort, or fatigue.
The first step in managing your internal cues is to be aware of them. Keep a journal to identify your patterns (notice if you reach for a certain food when you are mad, sad, or even happy). Also remember to control your thoughts with positive self-talk. Have your goals written down so that you can refer to them when self-defeating thoughts creep up and remind yourself that you are capable of success.
The 5 D's can be a big help to avoid an emotional eating spiral. First, DELAY your urges. Research shows that the cravings generally subside after 30 minutes. Second, DISTRACT yourself with another activity that you enjoy and that does not involve food. Third, DISTANCE yourself from what you are craving by leaving the area. Fourth, if the previous three tips didn't help, DETERMINE the answer to the following questions: "How will this make me feel long term?" and "Will eating this contribute to my long-term success?". Fifth, DECIDE, what you will do next -indulge or not. If you choose to indulge then make a conscious decision on how much you are going to eat, where you are going to eat, and how fast you are going to eat.
If you would like support with your nutrition and how to take control of the food cues that surround you, OVAC's online nutrition program is here to help. Each day you will receive a new lesson via email to help you analyze your own thoughts, habits, and patterns to take permanent control of your eating, all delivered via email for only $27/month (cancel anytime). Email me at [email protected] to begin.
SATURDAY DROP-IN SWIM BASICS ARE BACK! STARTING JAN 2!
Pre swim team basics and stroke technique for youth swimmers. Meet out at the rec pool stairs.
Saturday's Sign up Here
Level One ages 6-9 12:15-12:45
Drop-in $15 per class
Must be able to swim unassisted
*Youth will be physically distanced during all classes and all equipment is sanitized before and after class. Questions? Contact Aquatic Director Elin Cheverez at [email protected]
OVAC WELCOMES JUSTIN ENGLISH!
The OVAC Fitness Department has hired new trainer Justin English. Justin specializes in fitness for success in Aquatics. Justin will also be available in the Aquatic department for lessons, swim training/technique, and water polo skill development/training. Below is a message from Justin about his background:
My name is Justin English and I have recently joined the Ojai Valley Athletic Club as a personal trainer. I am so excited to be on board with this great club! A little bit about me, I have been a swimmer since I was three years old. I played water polo at the highest level in high school and medaled at multiple high level events with my club team, Santa Barbara WPC. I played overseas in Montenegro and Croatia. I played collegiately at California Lutheran University and obtained a degree in psychology with a sport psychology emphasis. Throughout the process of obtaining this degree, I took a plethora of exercise science classes. For the last two years I have been the Oaks Christian high school assistant water polo coach, Oaks Christian middle school water polo and swim coach, and youth technical director of Pride water polo academy. I have coached athletes in every age group from five years old to master's athletes.
I am certified as a personal trainer through the National Academy of Sports Medicine. I have been training swimmers and water polo players in recent months and have seen massive success. With these athletes, I focus on mobility, stability, and strength when the athlete is ready. As swimmers, we all know how important it is to be functionally strong and do everything we can to avoid injury. If you train with me, we will go over swimming-specific functional assessments, and work on correcting any movement compensations that you may exhibit. This will allow you to be the best swimmer you can be. Every swimmer is constantly looking for an advantage over their competitors. Proper mobility, swimming related stability, and useful strength can help you get faster and increase your capabilities in the pool. As we continue through our training, we will get more specific and train based on your particular event. As a lifelong swimmer, I know what works and will be able to incorporate my personal trainer and sport psychology training. Give yourself or your athlete the gift of confidence in the pool this Christmas! I will make your New Year's resolution of dropping time on your event come true this year!
Thank you for taking the time out of your day to read my message. Feel free to contact me via email at [email protected], or via phone at (805) 212-0813.
PILATES: MORE THAN EXERCISE
By Georgia Cotsis, Pilates Director
The more I have taken Pilates class for myself and the more I have taught Pilates, I keep learning and being reminded how much this training does for each individual person. It is not about just getting in shape; becoming stronger and flexible. It does more for your mental health as well. Yes, all exercise should do that for us. The difference here is, the movements in this training are a lot of the time a sequence of steps put together into one exercise. This allows the body to go more inward, meaning it is not just an instruction, the exercise is telling the body to THINK about each step you are taking. This is one of the reasons why when people continue with Pilates, they look more graceful because it becomes more along the lines of choreography instead of a choppy work out. Leading to walking out of the class or private session feeling lighter and at ease, not just about knowing that your body was challenged physically.
In conclusion, Pilates helps us to get a more fluid and deeper work out so that we can do what is needed for the body, but also, what feels good for the body. Please sign up for your Free Private Pilates Session (across from the front desk) and kick off the new year!
TENNIS NEWS
The good news is tennis remains one of the safest activities to engage in during the pandemic, the bad news is nothing has changed regarding USTA leagues or interclub league play- they are still on an indefinite hold. Hopefully we'll get a handle on this soon and be out of the woods in the next couple of months. In the meantime, thanks so much to all our dedicated tennis members who have maintained their memberships and continue to enjoy our wonderful sport. Your support is so very much appreciated.
COURT PATCHING
Last spring, we were all set to resurface courts 5/6/7 but our plans were unceremoniously interrupted by COVID. We are very aware of the cracking and lifting on the back courts and will be working to fill cracks and paint in the coming weeks. Unfortunately, our resurfacing plans are on hold.
BALL MACHINE
For those of you who use the ball machine - as we enter into our wetter months please note that while you are reloading the machine with balls to lookout for the soggy ones that may have met up with puddles in the corner of the courts. They tend to jam the carousel. Thanks.
TENNIS CLINICS
Contact Steve at [email protected] to sign up for any clinic.
JUNIOR CLINICS:
Intermediate Clinic- Invitation OnlyMonday & Wednesday 3pm-4:30pm Ages 9-14. Cost: $18 member/$21 non-memberFuture 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
Open Play: Pickleball is open all day, 7 days a week. Paddles and balls available at the front desk. All membership types may play.
