January Newsletter 2023
CLUB NEWS
Happy New Year!!! I have to say that I am very blessed to have had a great 2022 here at OVAC. I feel so lucky to have such an amazing staff and great members to make my job so much fun. I would like to keep everyone updated on short term projects here at the club for 2023.
We will continue to add more equipment downstairs for those looking for more options. We will be contiguous by leaving some much needed space for those who want to stretch. Please be aware of the extra space upstairs. It's a nice place to do some more stretching if you desire.
We will really be focusing on the pool area for the first half of 2023. We will get the family hot tub re plastered as the county just approved the plans. We will also be putting in a new pool deck throughout both pools. Looks like this project will be completed around the late Spring. I'm really looking forward to the new look. It should be amazing!
Last, I want to thank all those who attended the Holiday Party last month. It was so great to have a fun social again with kids and families having such an amazing time. We hope everyone enjoyed the event!
Everyone have a great start to 2023! It's going to be awesome!
See Ya at the Club!
Ryan
YOU CAN TRUST PILATES
It is so easy to be hesitant, to judge, to feel timid about certain practices. I do not blame people for doing this! It is so hard to trust what everyone tells you; especially when things are changing and we are always learning more as time goes on. I worry at this point in time that Pilates is seen as a trend, just something your girlfriend/partner does, or a form of exercise that is too fancy. This is all false…
Pilates is simply a precise; efficient workout. The reason I say that there is no doubt of trusting it, is because it has been around forever! Pilates was developed and practiced in the 1920's starting with Joseph Pilates! We have learned more and more since his time, so it has been an art form that has been trusted and enhanced for all of these years. I have met people where they told me they would not be walking without Pilates due to its injury prevention and its connection to Physical Therapy. What I mean by that is…many Physical Therapists refer their patients to Pilates instructors…so never should this be seen as a fad, or something that is not for everyone.
Let us focus on that core this year!!
Please sign up for your Free Pilates Session across from the front desk, or contact me. If you have already done so, then please come back to the studio if you have not been in for awhile!
Georgia Cotsis
Pilates Director
[email protected]
(805)272-5619
ASSAULT FITNESS BIKE TECHNIQUES
-Fitness Director Danielle Wommack
I hope you've had the chance to develop a love hate relationship with this wonderful new piece of equipment in our downstairs fitness center. Assault Bike workouts are intense and super effective at sending your heart rate up in mere seconds because it is a master of speed + resistance. It incorporates upper body resistance with the pedaling action of the lower body while allowing you to slow down or speed up without having to manipulate any settings, making it a great choice for high intensity interval training (HIIT).
Although the Assault Bike is a low impact workout, technique still matters. Here are 7 tips to help you get the most out of your Assault Bike workout while avoiding injury:
1. CHECK YOUR SET UP. There isn't much that needs adjusting on this bike but make sure to pay attention to seat height. If you set it too low, you'll limit the power of your pedaling and make your knees cranky. If the seat is too high, your hips will rock side to side to reach the bottom of each pedal stroke, which will slow you down and possibly aggravate your back. To get the correct seat height, simply sit on the bike and put the pedals in the 6 o'clock and 12 o'clock position. Once there, your bottom leg should be fully extended when the heel is placed on the lower pedal. If it's bent, you need to raise the seat. If you have to rock your hips to that side or you can't reach, then lower the seat height.
2. AVOID A DEATH GRIP. When you grip the handgrips too tight, you are creating unnecessary tension in your shoulders and back. Instead, shift your weight into your lower body by bringing your hips back and just lightly grip the bars. And remember to not only push, but also PULL the handgrips.
3. BUT DEFINITELY USE THE HANDGRIPS. If you don't, you are missing out on one of the coolest features of an Assault Bike – extra stroke power from the upper body pulling and pushing
4. WATCH YOUR KNEES. I've already covered the importance of the correct seat height for your knees, but also make sure your knees track consistently over your foot. You don't want them caving in or bowing out as you pedal.
5. SAVE THE DANCE MOVES. Swaying side to side while you pedal challenges your balance, forcing you to hold on too tightly to the handgrips. This puts harmful pressure on your shoulders. Focus instead on keeping your hips and body balanced over the seat.
6. KEEP YOUR CORE FIRING. Yes, your core is definitely active on the Assault Bike (and in all cycling). To actively engage your core throughout your ride, lengthen your spine, roll your shoulders back and envision lifting your ribs off your hips with your belly button pulled back toward your spine.
7. GO FOR IT! The Assault Bike is all about intensity and it's easy to create it with this bike. So get after it. Try short bursts of speed mixed in with slower recovery periods. A simple example of a great HIIT workout on the Assault Bike would be to give it all you've got for 20 secs, then recover at a slower pace for 10 secs. Repeat this 8 times. You will definitely know you worked out that day!
Try it out these tips next time your at OVAC training and allow the Assault Fitness Bike provide maximum results for your efforts. Questions? Feel free to reach out to me at [email protected]
KIDS CLUB NEWS
Hello from Kid's Club! During this winter season, we are having a blast creating fun crafts and exploring new ways to be creative. Come in and explore your creative side with our Kid's Club teachers.
We are here Monday - Saturday 8:30am-12:00pm and Monday & Wednesday afternoons 4:00pm-6:00pm.
Starting now through Valentine's Day, Kid's Club is offering a 10% discount on our package options.
We have a full package option that includes 20 hours when you purchase 18 hours. We also have a half-package option that consists of 10 hours for the price of 9.
OJAI HEATWAVES NEWS
Ojai Heatwaves Aliyah Bly Selected for SCS All-Star Festival
Aliyah Bly (12) from the Ojai Heatwaves has been selected to compete at the Southern California Swimming All Star Festival in Las Vegas, NV. Aliyah's strong performances at this year's Winter Age Group Championships helped her secure a spot among the top age group swimmers from all Southern California. The All-Star Festival will be held at the Pavilion Center Pool in Las Vegas, NV on January 14-15. At the meet, selected swimmers will be broken into four teams and compete against one another in individual events and relays.
Ojai Heatwaves Swimmers Compete at the Winter Age Group Championships in Oceanside, CA
Eight swimmers from the Ojai Heatwaves swim team traveled to Oceanside, CA to compete at the 2022 Winter Age Group Championship Meet (WAGs). The group came away with outstanding results including majority personal best times, several swimmers advancing to finals, and four individual medal winners (top 8 finish).
The comparatively small squad from Ojai was able to place 23rd in overall combined results out of over 40 participating teams.
Following are the meet highlights:
Melina Seider (14) earned two second place finishes, one in the 1000 free (11:07.04) and another in the 500 free (5:20.85). She was also able to achieve new personal best times and advance to finals in the 200 free (2:02.01) and 100 free (0:57.08).
Aliyah Bly (12) placed fourth in the 200 IM (2:29.22) and scored two 7th place finishes, one in the 100 breast with a new personal best of 1:16.46 and another in the 100 back (1:07.91). She also made finals and dropped time in the 50 breast (0:35.13), 50 fly (0:30.27), 50 free (0:27.55), and the 50 back (0:32.34).
Flynn Van Auker (14) was able to place fourth in the 200 back (2:08.40) and come back for finals in the 100 back (1:00.10) and placed 16th in the 400 IM (4:42.88).
Junior Nationals qualifier Quin Seider (16) competed in his off events at the meet and placed first in the 200 IM (1:55.73), third in the 200 fly (1:53.44) and fifth in the 100 back (0:52.65).
Danielle Jowell (16) ranked 11th in the 200 IM (2:21.04) and achieved personal bests in the 100 breast (1:12.91) and the 100 fly (1:03.96).
Dahlia Bates-Torres (15) finished in 14th place in the 1650 free (19.07.91) and had a personal best time in the 100 back (1:05.16).
Ben McSorley (16) achieved personal bests in the 100 breast (1:05.82) and the 200 breast (2:24.73).
Quin Seider Competes at Junior Nationals
In early December Quin Seider traveled to Austin, Texas to compete at the 2022 USA Swimming Winter Junior Nationals, with OVAC's Ojai Heatwaves Head Coach Wenke Seicer. Qualifying to compete in Junior nationals is in itself an incredible accomplishment for swimmers being only two qualifying levels away from Olympic Trials. Quin swam five personal best times during the meet competing in the 50m Free(20.51),100m Fly(49.74), 200m Free(1:38.81), and 100m Free(44.44), making finals in the 100m Free and 50m Free. Quin is currently ranked 8th nationally in his age group 15/16 in the 100m freestyle. We are so proud of Quin and Coach Wenke and excited to see what comes next for Quin!
WINTER 2023 SWIM LESSONS
CLICK HERE TO REGISTER
$95 per session
Sessions 1- 5 are on Monday & Wednesday for two weeks
Sessions 6 & 7 are 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 1: January 9th – January 18th
Session 2: January 23rd – February 1st
Session 3: February 6th – February 15th
Session 4: February 20th – March 1st
Session 5: March 6th – March 15th
Friday Only Sessions:
Session 6: January 13th – February 3rd
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
TENNIS NEWS
Happy New Year !
Here's to a happy and healthy new year to everyone. We are looking forward to helping you achieve your goals on the courts this year. Be it just getting out for some exercise or gearing up for serious competition, we'll do what we can to help.
Ball Machine
Our ball machine is located on court ten 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. Thanks.
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 but could use more and we definitely need more ladies.
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 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.
NEVER TOO LATE
In my experience being a Massage Therapist, there are many people that come in saying that they hardly ever get massages for themselves, and sometimes they have actually never had one. I believe we reach a certain point where we accept that for ourselves and keep things the way we have them. I completely understand not wanting a ton of change and enjoying your current routine. However, if any part of you has thought I have always wanted to implement Massage into my life and have just not done it yet…make this your New Year's resolution!
We ALL need massages to put our best foot forward. I cannot say it enough…we have ONE body and Massage is one of the simplest ways of taking care of it. It is truly never too late to add this to your life, just like it is never too late to change your diet. There are also many different modalities to offer and different points of pressure; there is no right or wrong… whatever you feel your body needs.
Please book your Massage with me and I will gladly encourage your wellness journey.
Georgia Cotsis
Massage Therapist
[email protected]
(805)272-5619
