January Newsletter 2022
LET IT RAIN, LET IT RAIN!
It is so nice to see all this wet weather finally hit the valley. It might slow down things here at the club, but I just love seeing the creek running and the lake getting some much needed water. When we get some wet weather, we tend to close the Café earlier so contact us if you want to know if the Café is open.
We finally got our new pool furniture! We are excited to add 100 new pool lounge chairs around the pool. Remember that the water is warm throughout the year so come try a fun dip in the pool when we get a nice rain.
We are excited for what 2022 is going to bring here at OVAC. We have new Yoga instructors. We will have a new Café menu with exciting items. We do hope to have some fun events soon as the weather gets warmer.
Let's all hope and pray that we will be looking COVID in the rear view mirror soon and can get back to normal operations and fun social functions! I'm feeling very optimistic about 2022 and I hope you feel the same!
See Ya at the Club!
Ryan
PILATES NEWS
The studio is booked! Please schedule private Pilates sessions in advance for the new year! Here's to 2022!
MASSAGE NEWS
Being the Pilates Director here at the OVAC, I would like to share how massage gives us the same benefits that Pilates and yoga do. It's not only a time to relax your body, but a time to check in on how your mind is connecting to your physical health. No matter what your exercise routine is, massage helps you perform better! Please book your massage with me! Georgia 805-272-5619
PROBLEM SOLVED LADIES –
METABOLISM, FAT, MUSCLE, STRENGTH
-Fitness Director Danielle Wommack
Want a Faster Metabolism?
Metabolism speed is hugely influenced by your size. This is due to resting metabolic rates (RMRs) being higher in bigger people. But there are definitely other variables at play.
In a study of male and female endurance athletes, the best predictor of RMR in women was calorie/food intake. In short, women with the highest metabolisms ate a lot and trained a lot. They lifted weights, they did cardio, and they ate plenty to support these activities. What should you take from this? Reducing your calories and not exercising will lead to a slower metabolism.
Top female athletes train frequently and with variety. Generally, they make healthy food choices, but they certainly don't adopt low-calorie diets (this is the realm of frustrated yo-yo dieters). As a result, these female athletes have high-performance bodies, crazy fast metabolisms, and they are lean. The result? High-performance bodies, blazing-fast metabolisms, and leanness.
To learn how you can rev up your metabolism, drop body fat, feel great AND eat a lot while doing it, I encourage you to check out OVAC's popular $99 online Rock Your Diet 21 Day Transformation. Email me at [email protected] for details.
Want to Lose Fat?
In a recent study, women were divided into two groups:
- The first group ate an additional 250 calories in their diets, all from protein.
- A second group dropped 300 calories from their diets, all from protein.
After 8 weeks, the group that increased their calories and protein intake lost body fat while the lower-calorie, lower protein group lost did not. That's right – the women who ate more calories from protein lost more fat when combined with strength training.
Want to Add Muscle?
Are you eating at least .75 grams of protein per pound of body weight? The average women thinks this is a lot of protein but not so for a female lifter.
If a weight-lifting woman isn't getting enough protein to increase her muscle mass, bumping up to 0.75g/lb will certainly help. But several studies have shown that going past that number doesn't do much for muscle gains.
Female lifters may be worried that the extra protein will "turn to fat?" Not necessarily. In fact, it may even decrease body fat if she's lifting. Women can use the 0.75g/lb number as a minimum daily protein intake to look good naked. But if you exceed that number a bit, don't expect further muscle gains. But that extra protein will probably keep you full longer and keep you from eating more fattening foods.
Want to Get Stronger?
Simply strength training isn't enough – what you are lifting matters.
To build maximal strength, a woman needs to lift greater than 85% of her 1-rep max. Studies have shown that both untrained and experienced women underestimate that amount. You are stronger than you think.
You deserve the fitness level and body you desire and YES, it is possible. Reach out to me at [email protected] with any exercise or nutrition struggle you are experiencing. I will gladly be your guide to all the wonderful options here at OVAC to assist.
AQUATICS NEWS
OJAI MASTERS GOLDEN FIN AWARD
From Coach Rick Goeden:
The Golden Fin Award is annually presented to a swimmer who has displayed hard work, loyalty, improvement and good team spirit. It has primarily been awarded to a technique class member.
This year's (2021) recipient is Doug Borgatti, who has not only fulfilled all the requirements but has endured harassment, ridicule, and been the brunt of many of Coach Rick's jokes.
Thank you, Doug, for being a great teammate and an all around good guy.
OJAI HEATWAVES ATTEND 2021 WINTER AGE GROUP CHAMPIONSHIP
Qualified Junior and Senior competition swimmers participated in their final meet of the season, the weekend of December 18 – 20 in Oceanside, CA.
The following 12 swimmers from the Ojai Heatwaves qualified and competed at this meet: Dahlia Bates-Torres, Malakai Bigler, Aliyah Bly, Ija Burton, Danielle Jowell, Amelie Pinkernell, Tayten Neiderhiser, Quin Seider, Melina Seider, Reegan Devries, Flynn Van Auker, and Meghan Roney.
Apart from best time swims achieved from every single participating swimmer, the highlights of the meet were:
Dahlia (14) and Melina (13) each dropping 20 seconds in the 1000 free finishing in 11:28.48 and 11:29.99 respectively.
Malakai was able to qualify for finals in the 50 back (0:32.09) placing eighth, as the only 11-year-old in a final full of 12-year-old competitors.
Aliyah (11) qualified for finals in the 50 breast (0:37.30) and the 100 breast dropping four seconds with a 1:19.88.
Ija (10) also qualified for two finals. One in the in 50 breast (0:37.30) and another in the 100 breast (1:34.88) placing seventh and eighth respectively.
Tayten (16) managed to drop 2 seconds in her 200 back (2:22.95).
Amelie (15) had some impressive time drops in the 100 breast (1:13.40) and a four second drop in the 200 breast (2:36.95), just narrowly missing finals.
Meghan (12) was able to make top 16 and qualify for finals in the 100 fly with an impressive new best time (1:12.23).
Quin (15) saw time drops and made finals in the 15-18 age group in all his events (50, 100, 200 free, 100 back, 100 fly and 200 IM). He placed fourth in the 200 free (1:42.74), third in the 50 free (0:21.32) and second in the 100 free (0:46.15). Quin's 0:46.15 in the 100 free ranks him in 17th place out of all 15-year-olds in the United States, for 2021.
RACQUETS NEWS
WELCOME TO 2022
2022. Seems impossible but here we are. As I sat down to write the January 2020 edition of the newsletter who could have known the tumultuous two years that we would all be subjected to.
A pandemic, drought ,fires and a divided nation are the new reality. Thankfully we have OVAC to fall back on and to help us maintain balance in these stressful times.
Speaking of balance, I got my left hip replaced in early December so mine isn't so great right now. I'm hoping to be back on the courts full time in early/mid January and am anxious to see you all on the courts in the coming year. ~Steve~
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 9 AM (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 10 AM, (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 (CURRENTLY IN ABATEMENT UNTIL AFTER THE START OF THE YEAR)
DROP IN TENNIS
Drop in Doubles: Tuesday/Thursday at 3:30pm
Cronies Doubles: Monday/Wednesday/Friday at 7am
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.
