July Newsletter 2023

 

CLUB UPDATE

Summer is here and it is happening at the club! We are excited to get the month started with an evening with Ted Lennon and his band this Friday night. We will also be trying something different with Air Pizza helping out the Café with amazing pizzas for sale.

As most of you know, we have made our guest policy stricter over the last couple of weeks due to the increased activity of the club. The policy for guests will continue until the end of August. That policy is two guests per membership per day if you are bringing friends to the club. Also, random out of town guests cannot visit the club without a member sponsor. This has already shown to be effective during the first couple of weeks school has been out. We want to thank you for your understanding. We want our members to be the priority and allow everyone as much opportunity as possible to enjoy OVAC!

Please be aware that most weeks we have Summer Camps and kids are being dropped off around 9:00am and picked up at 12:00. That means during those hours the parking lot will be full but be assured that most are not working out or using the club. I hope everyone has an amazing Fourth of July and we thank you for your support of the club!!

See Ya at the Club!
Ryan

 

HAPPY HOUR WITH SPECIAL GUEST TED LENNON

Please join us for our first summer event at the club this Friday at 6:30pm. We'll have AIR Pizza for sale and happy hour pricing on drinks at the Cafe. Don't miss this amazing opportunity to enjoy a fun night under the oaks listening to one of our favorite local musicians.

 

WINE & PAINT NIGHT WITH SARAH SIDOTE

Join us for another fun and relaxing wine and paint night!
Friday, July 21st at 6:00pm
Cost: $45 per person (charged at sign up, no refunds)
We provide the supplies, drinks, and inspiration.
To sign up click here.

 

JOINT HEALTH

Pilates has so many benefits including, building strength and mobility simultaneously, building core strength, building mind/body connection...and what I would like to talk about now...supports our joint health!

The more we work on our core, the more support the ENTIRE body receives. This is why we feel lighter on our joints when we leave a Pilates class. In more detail, I was working with a client that had pain in her thumb joint (CMC joint). As I was watching her on one of our pieces of equipment, the reformer, I noticed the shoulder that was on the same side as that uncomfortable thumb joint, was not staying planted on the mat. This shows that we are overworking our shoulder in the incorrect position. As she readjusted this during her session, it took pressure off that thumb immediately. This is an engagement she will have to practice more, but she could not believe what that small adjustment did for her.

An easy way to remember this concept is that we always need our joints in line with one another. Shoulders over elbows over wrists...hips over knees over ankles. Sounds simple, but the challenging part is keeping this alignment in all forms of exercise. Training in Pilates will keep that voice in your head to guide you through that correct form.

Please sign up for your free Pilates session across from the front desk to work with one of our private instructors, or contact me.

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

 

IMPORTANCE OF WORKING WITH A MASSAGE THERAPIST

A lot of members and people I know stay consistent at foam rolling, using massage guns, massage chairs etc. This is great!! It makes me so happy that I have heard people being active about this because it makes us more aware of how we are feeling each day, helps us check in with our problem spots, keeps us self-motivated, and is an easy way of keeping up with a stretch/massage routine.

This is simply a friendly reminder that while you keep up your routine, please add in that
time with someone who can be hands on. A massage therapist will always be able to show you the other areas of the body that are contributing to that problem spot so that over time you are not always having to put a massage gun to the same area in your body. Also, a therapist can apply different pressures easier by using their own body weight. Lastly, the client is then relaxed...when you do not have to work to release an area...your results will come in that much faster and happier.

Once again, this is not to steer anyone away from what we can do on our own. It is so
important to maintain that self awareness, and that is what those tricks are showing you. But every now and then, allow yourself to let go as well.

Georgia Cotsis, Massage Therapist
[email protected] (805)272-5619

 

NEW TO THE GYM? YOUR FITNESS QUESTIONS ANSWERED

-Fitness Director Danielle Wommack [email protected]

DO I NEED TO WORKOUT EVERY DAY?
No you do not as rest and recovery of 1-2 days is just as important as the workouts. This doesn't mean you have to sit on the couch these days. Instead try light, regular movement like walking, foam rolling, or stretching to increase blood flow and reduce tension in tight muscles.Consistent rest days with a well-balanced recovery routine can help reduce injury risk and promote longevity.

HOW MANY WORKOUTS SHOULD I DO A WEEK?
Generally your workouts don't need to be long to be effective, especially if you are new to fitness. Try for at least 2 full body strength training sessions a week plus 30 minutes of moderate intensity cardio 5 days a week. Again these are MINIMUMS. But remember, everyone has to start somewhere so don't beat yourself up if you aren't at these minimums. Focus on incremental improvements until you meet or exceed the MINIMUMS.

WHAT TYPES OF WORKOUTS SHOULD I DO TO LOSE WEIGHT?
All exercise adds to your total calorie burn, but strength training is hugely important for weight loss. Strength training will help you build lean muscle which will positively affect your metabolism and help you burn more calories even while you are at rest. Adding in 2-3 HIIT (high intensity interval training) sessions per week for cardio will also help you to burn a ton of calories in a short period of time. Create a schedule that blends a few full body strength training sessions, moderate intensity cardio, and a few HIIT training sessions each week. Please email me at dwommack@caclubs to try Small Group Personal Training (your first session is free) to experience a HIIT training session. And don't forget the king of weight loss – a healthy, well-balanced diet emphasizing whole foods. It's important to maximize the nutrients in the calories you are eating to appropriately fuel your body for your workouts. Our Rock Your Diet program is a great way to learn how to maximize nutrients to lose weight without feeling like
you are on a diet.

WHAT TYPE OF STRETCHING SHOULD I DO AND WHEN?
It's important to include both dynamic and static stretching in your fitness routine. You will start your workouts with dynamic stretching or movements designed to take your joints through a range of motion to promote mobility and prep the muscles for the workout. Static stretching (holding a stretch pose) is better suited for post-workout or as part of a recovery day. Check out the Group Fitness Schedule for our Stretch classes to learn how to stretch specific muscles.

WHAT CAN I DO ABOUT MUSCLE SORENESS?
To help you recover from your workouts, make sure you are eating foods to appropriately fuel your body and workouts to provide your muscles with the nutrients they need to recover. Rest and adequate sleep will also play a role in your recovery as it provides your muscles with the time they need to replenish after a workout.

HOW LONG DOES IT TAKE TO SEE RESULTS?
It can take anywhere from 6-8 weeks or more to see results from your exercise program. In our quick fix world it is difficult for many to stay the course but don't get discouraged. Focus on your goal and the little wins along the way (increased strength, working out more consistently, clothes fitting better). I hope this is a good starting point for you to consider the building blocks of your new fitness routine. Beginning a fitness journey can be daunting, so please don't stress the details too much. You will learn along the way. And don't be afraid to ask questions or for guidance/support. Myself and the incredible OVAC Personal Training team are always here to help.

NEW GROUP FITNESS CLASSES
WEDNESDAY - NEW FORMAT 9am water class is now Aqua Zumba w/Maria
WEDNESDAY - NEW CLASS 6pm Restorative Yoga w/Doona
WEDNESDAY – CANCELED CLASS 5:45 am Spinning
THURSDAY - NEW INSTRUCTOR 7:45am Ease into Exercise is now w/Lynn
THURSDAY - NEW CLASS 6pm Mindful Meditation w/Kamala
THURSDAY – NEW CLASS 5:45am Spinning w/Wadi
FRIDAY - NEW INSTRUCTOR 8:30am Bootcamp Explosion is now w/Cate
FRIDAY - NEW INSTRUCTOR 9:30am Power Flow Yoga is now w/Erin

 

Summer Camp Sign Ups Are LIVE and filling up quickly.

The first two sold out so book your spots today for the remaining sessions. Contact Steve at 805-746-0819 or [email protected] with questions or if you need assistance registering.

Monday-Thursday 9am-12pm (Swim from 11am-12pm)
Ages 5-16
$175 Members/$215 Non-Members
July 10-13
July 17-20
July 24-27
July 31-August 3

 

TENNIS BALL RECYCLING

I still see an awful lot of balls in the courtside trash cans. They don't need to nor should they be thrown out. If placed in our recycling containers they are repurposed after being ground up.

A reminder to please use our tennis ball recycler near the deck between courts 5&6and the cardboard recycling bins located in several locations around the lobby. We don't want our used balls winding up in landfills when they can be repurposed.

 

YOUTH TENNIS CLINICS

Contact Steve at [email protected] to sign up for any clinic. The weekly JUNIOR tennis clinics will run until June 14th and then resume after labor day.

JUNIOR CLINICS:

Intermediate Clinic- Invitation Only
Monday & Wednesday 4pm-5:30pm (90 minutes)
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.
Ages 9-14. Cost: $18 member/$21 non-member

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

Bigger Littles Clinic
Monday & Wednesday 4:30pm-5:30pm, Saturday at 9:30 AM *NEW TIME* (60 minutes)
A clinic for our older beginners who have some experience. Physical conditioning, stroke production and drills/games are part of this clinic.
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 4:00- 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

 

LIFEGUARD UPDATE

OVAC Lifeguards are trained and ready to respond!

Thank you for respecting the pool rules and observing bathroom breaks.

 

COMPETITION SWIM TEAM BREAK

The Ojai Heat Waves Competition groups will be heading to Junior Olympics on July 21st. After the swim meet, the group will go on break through Aug 18th. Look for more open lanes in the afternoon during their break. Gooooo Heat Waves!!

SUMMER GROUP SWIM LESSONS SPOTS AVAILABLE

REGISTER HERE

There are 2 different Session options:
Morning sessions start on Mondays and go through Thursday, there is a new session each week. Afternoon sessions are twice a week on Monday and Wednesdays for 2 weeks.
No group classes the week of the Fourth of July.

Morning Sessions:
Morning 3: July 10th – July 13th
Morning 4: July 17th – July 20th
Morning 5: July 24th – July 27th
Morning 6: July 31st – Aug 3rd
Morning 7: Aug 7th – Aug 10th
Morning 8: Aug 14th – Aug 17th

Class times:
10:30am – 11:00am: Tadpoles
11:00am – 11:30am: Baby & Me
11:30am – 12:00pm: Minnows
12:00pm – 12:30pm: Stroke Development
12:30pm – 1:00pm: Dolphins
1:00pm – 1:30pm: Minnows Advanced

Afternoon Sessions:
Afternoon 2: July 10th – July 19th
Afternoon 3: July 24th – Aug 2nd
Afternoon 4: Aug 7th – Aug 16th
Afternoon 5: Aug 21st – Aug 30th

Class Times:
3:00pm – 3:30pm: Tadpoles
3:30pm – 4:00pm: Minnows
4:00pm – 4:30pm: Dolphins
4:30pm – 5:00pm: Stroke Development

Baby and Me (ages 6 months – 3 years old)
Learn the basics and get your baby comfortable in the water. A parent is required to get in the water for this class. Swim diapers are required under swim suit if child isn't potty trained.
Instructor: Bethany
Class capacity: 10
Times: 11:30am – 12:00pm

Tadpoles Level 1 (Beginner to Intermediate) – Water Skills and Safety (ages 3-5)
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: 10:30am – 11:00am & 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: 11:30am -12:00pm & 3:30pm – 4:00pm

Minnows Advanced (ages 5-7)
Class requirements: Must have completed Minnows and been moved up to Minnows advanced by the instructor. Must be able to swim front crawl at least half the length of the pool with face in the water. Focus on technique and learning all strokes.
Instructor: Bethany
Class Capacity: 6
Times: 1:00pm – 1:30pm

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.
Instructor: Bethany
Class Capacity: 7
Times: 12:30pm – 1:00pm & 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: 12:00pm – 12:30pm & 4:30pm – 5:00pm

 

PICKLEBALL

Adult Pickleball Clinics Tuesdays

Adult Pickleball Clinics Tuesdays and Thursdays 6-7pm
Beginner/Intermediate Clinic and First Timers are welcome!
Minimum 4 / Maximum 8 Players
Sign up on Google Sheet link: OVAC Pickleball Clinics Tues Thurs 6-7pm

Contact Greg Doss [email protected] with any questions.
See you on the courts!