November Newsletter 2019
I hope everyone has stayed safe throughout the crazy heat spell we went through last month. There was a threat to shut off our power but we managed to keep the club open for everyone to enjoy! Some members have noticed the construction happening on the lower clay courts. We are currently in the process of removing the clay and will be adding four new Pickleball courts!! We will also have an additional tennis/basketball court! I think it will be a great addition for the members. Pickleball is the fastest growing sport in the US and for good reason, it's a fun and very easy to learn! I took some of my staff to play last month and everyone had a blast. I can't wait to introduce everyone to this great sport!
Please don't forget to mark your calendar for our annual Holiday Party December 6th! We will have free food and drinks for all members along with great music and activities for the kids. I really hope everyone can join this great event! Let's all have a great November!!
See Ya at the Club!
We will be closed Thursday, November 28th so our staff can spend the holiday with their families. We will reopen Friday with regular hours with the exception of Kids Club, which will be closed. Kids Club will reopen with regular hours on Saturday.
Thursday, November 28th – Club Closed
Friday, November 29th – Club Open, Kids Club Closed
PICKLEBALL COURTS COMING TO OVAC!!!
Members get ready for Pickleball at the club! We are currently changing the clay courts above the cafe deck to 4 Pickleball courts along with a Tennis/Basketball court. If you haven't tried Pickleball you are in for a treat! We are looking for the project to be completed by the end of the year. We will keep you posted of any changes along the way.
New Menu coming in November! Additional hours, new food ideas, and much more ahead! Here are a few sneak peaks of what will be on the menu beginning in November:
- The Mexican Tostada made with black beans, cotija cheese and an organic Pasilla pepper sauce!
- Local organic kale made into a delicious Caesar salad add some protein with fresh grilled chicken or salmon.
- Back by popular demand by the Kids Swim Team…Cheesy Fries
We will be keeping the Café open until 6pm on Tuesdays starting in November so all our swim and tennis families will be able to get dinner!
By David Rogge, Certified Personal Trainer & Manual Therapist
We hear the word core used often, but rarely do we hear that term used with any context. So it begs the question: What is the core? How does it work? And finally, why do we care?
So what is the core? Without going down an anatomical rabbit hole, we will focus on the muscles of the abdomen - diaphragm; pelvic floor and muscles of the abdominal wall; transverse abdominis, internal oblique, rectus abdominis, and external oblique.
How does it work? It first starts with diaphragmatic breathing. On inhalation, the diaphragm descends. The pelvic floor muscles co-contract against it kinda like trampoline, and the muscles of the abdominal wall expand outward, creating a cylinder of intra-abdominal pressure (IAP). IAP is the main stabilizer of the trunk and pelvis. The creation of IAP is the result of the proportional co-activation between diaphragm, pelvic floor and the muscles of the abdominal wall.
Proper co-activation of these muscles and the creation of IAP allows us to transfer force from our deep intrinsic core to our extrinsic core (i.e., glutes and lats) and finally to the extremities. This function is not unlike an engine that creates power that is sent through the drive train to the wheels. If energy is not efficiently sent from the engine to the drive train, you will lose power at the wheels. This concept of 'force transfer' is extremely important when comes to proper core function.
Why do we care? Proper core function is essential in all human activity. It is particularly important, because the loss of IAP is one of the main reasons for back pain. In addition, it can be directly linked to shoulder pain, hip pain, knee pain, etc. Also noteworthy, your esophagus, vagus nerve and vena cava, all travel through your diaphragm. Poor breathing patterns associated with loss of IAP can have a direct effect on digestion, circulation, and stress. So dysfunction in this area can have far reaching implications.
What should we do about it? Sit ups and crunches? NO. Actually those exercises are not your best choice to improve function and strength in the core. As a matter of fact, they're causing stress on the lumbar spine that may lead to tightness and dysfunction in the diaphragm and upper-abdominal area. I've seen this pattern over and over again in my clients with back pain. Unfortunately, I think many people continue to do sit-ups and crunches because they think it will give them a "six pack" of "flat tummy." This could not be further from the truth. If your goals are cosmetic, it has much more to do with nutrition and genetics. If you want function and strength, focus on IAP.
If you'd like to learn more about how to be stronger, more resilient and create a pain free life, please contact me for a complimentary one on one assessment at 323-717-6018.
SWIMMER OF THE MONTH-KEN UMHOLTZ
How long have you been swimming?
I have been swimming competitively off and on for a little over 52 years.
What's your favorite stroke?
I enjoy swimming all sorts of strokes, and even then it varies with the point in the season, my level of fitness and health. I lean into the idea that comparison is the thief of joy, so maybe my favourite stroke is the one I am swimming at that moment.
What's your favorite distance/event?
Again it varies quite a bit, but I do have a fondness for the 50 Fly and the 200 Back.
What was your most memorable achievement so far?
I think coaching young people in our community in Swimming and Water Polo is the achievement that is most important to me. In terms of my actual performance, playing water polo at Cal was a biggie, and in swimming it would be placing 8th at the 2017 Masters Short Course Nationals
Do you have a goal for this year?
My goals in general are to improve my physical health and emotional well-being, and swimming is an ideal vehicle for both. I want to continue working on my technique, with the help of Coach Rick and fellow swimmers. As for a specific goal, I want to swim well enough at the 2020 Spring Short Course Regionals in the 50 Free and 50 Fly to qualify for the 2021 Nationals.
What's your favorite workout?
This also varies, but I particularly enjoy:
Stretching in the hot tub
4 easy 50's to get a feel for my stroke in the water.
A 500 Free, gradually shifting from focusing on technique to accelerating up to race pace
A 500 Back, gradually shifting from focusing on technique to accelerating up to race pace
4 to 8 x 25 Fly's
Easy 100 to 200 Backstroke warm down
What else do you like to do?
I enjoy planning trips and traveling with the family,
helping people learn Science and/or Math,
working in the garden, hiking, working with my hands,
rockhounding in the desert, body surfing and really most anything.
What's your favorite after-swim snack? My first meal of the day is typically after swim workout, so that after-swim snack for me is actually breakfast [and by then, I am really ready to eat something]. I like to eat:
A high protein item and berries,
Followed by Trader Joe's Vanilla Almond Clusters,
NEW AQUATIC CLASS!
Adult (18 and up) Learn-to-Swim
Join Bethany for drop in swim lessons for adults. Saturdays, November 9,16,23,30 at 10:30am. This 45-minute lesson is for complete beginners and non-swimmers. Cost is $20 per class. Meet at the Rec pool.
Saturday, November 23rd at 2pm
It sounds like a 10K but it's not. It's a fun mixed doubles event. Compete against your friends and try to claim the much sought-after frozen turkey grand prize. Bring a Thanksgiving based dish to share as we whet our appetites for the main Turkey event a few days later. Sign ups in the lobby or call Steve with questions.
PICKLEBALL COMETH TO OVAC
You may have noticed the ruckus up on the former clay courts for the last week and a half. The clay and a large quantity of dirt are being removed as we gear up for the addition of four pickleball courts and an additional hardcourt. Pickleball is a simple and fun game that anyone can play. It doesn't take long to learn and will be a great addition for our members and guests. Realistically the project should be complete by the 1st of the year or perhaps sooner if the stars align. Keep your eyes out for details on how to play in the lobby.
NOTHING BUT CORE
By Georgia Cotsis
Pilates training showed me that if I focus primarily on my core, whether I am working
biceps, hamstrings, back, etc...the entire body tones much more naturally. Not only does the core
help tone all muscle groups correctly, but also with our balance. Your core is not just a "6-pack."
It is our entire center of gravity. If your core is not "on" might as well not engage anything else.
Meaning, since the core is in the center of the body, the extremities can stretch in all different
directions with ease and grace.
Since our stability increases from our abdominal strength, this immensely helps with our
coordination skills. In Pilates, we constantly have exercises that use opposite arm and leg etc. So
the exercise forces you to check if your core is stable, while you are working through a
challengingly coordinated series of movements.
Lastly, the core allows us to apply our breath correctly. I used to breathe up into my chest, which made exercises much more challenging to feel deeply. Instead they would just feel
uncomfortable. Once I started breathing into my ribcage and abdominals...I was getting a better
work out as well as having a more effective breath that helps on a daily basis with other things,
such as stress, how to release, fluidity, poise, and so on.
I hope you all take something from this and build your center of gravity with me
Mondays at 4:00pm and Fridays 10:30am in the group fitness studio, or with me privately in the
Pilates studio. I am here full time!