October Newsletter 2015
Harvest Halloween Party!
FREE FOR MEMBERS!
Please join us Friday, October 23rd at 5:30pm for our annual Halloween celebration.
We will have:
• Dinner Buffet
• LIVE BAND
• Games and Prizes
• Frozen Banana and Marshmallow Bar
This event is fun for the whole family. Don’t miss out! Costumes Welcome!
AQUATICS NEWS
DIVING BOARD OPEN WEEKENDS DURING OCTOBER Take advantage of the summer-like weather and bring the family to the pool during October! OVAC lifeguards will remain on staff weekends from 12pm-5pm through October and diving board will remain open for use during these hours.
CONGRATULATIONS DOLPHIN CLUB SWIMMERS!!!
Name |
Miles |
Lengths |
METERS |
Donna Lechman |
590.8 |
38,030 |
950,750 |
Brian Day |
266.6 |
17,160 |
429,000 |
Micheal Smith |
266.1 |
17,130 |
428,250 |
Jo O’Connell |
265.9 |
17,118 |
427,950 |
Molly Perry |
264.3 |
17,012 |
425,300 |
Liz Mahoney |
248.6 |
16,006 |
400,150 |
Lucy Capuano |
226.2 |
14,562 |
364,050 |
Scott Wilson |
164.7 |
10,600 |
265,000 |
Nancy Voyer |
159.2 |
10,250 |
256,250 |
Kerry Ellison |
145.1 |
9,340 |
233,500 |
Skip Riley |
142.9 |
9,200 |
230,000 |
Jesse Grantham |
140.0 |
9,012 |
225,300 |
Sue Horgan |
128.4 |
8,264 |
206,600 |
Charles Slosberg |
126.1 |
8,118 |
202,950 |
Frank Salguero |
119.3 |
7,679 |
191,975 |
Kristen Clawson |
118.4 |
7,620 |
190,500 |
Lila Francese |
113.9 |
7,334 |
183,350 |
Jeanne Munesato |
99.0 |
6,376 |
159,400 |
Sherry Doyle |
96.6 |
6,220 |
155,500 |
Mitnee Duque |
90.7 |
5,838 |
145,950 |
Halayudha |
89.8 |
5,782 |
144,550 |
Erika Littera |
88.7 |
5,711 |
142,775 |
Claudia Lurie |
88.4 |
5,690 |
142,250 |
Caro Perkys |
86.71 |
5582 |
139,550 |
John Graves |
84.5 |
5,440 |
136,000 |
Alan Doyle |
83.8 |
5,392 |
134,800 |
Sarita Davis |
76.9 |
4,949 |
123,725 |
Shandon Woll |
76.6 |
4,934 |
123,350 |
Joanie Sherfey |
75.7 |
4,872 |
121,800 |
Suzie Moore |
73.8 |
4,750 |
118,750 |
Julia Stewert |
72.0 |
4,636 |
115,900 |
Bert Mahoney |
70.3 |
4,527 |
113,175 |
Sophia Stewert |
66.8 |
4,300 |
107,500 |
Jeff Sojka |
66.8 |
4,300 |
107,500 |
Mitch Breese |
65.8 |
4,234 |
105,850 |
Tom Susanka |
60.9 |
3,918 |
97,950 |
Carole Borland |
59.3 |
3,820 |
95,500 |
Eric Dilks |
57.0 |
3,667 |
91,675 |
Liz Cossairt |
56.3 |
3,624 |
90,600 |
David Mendoza |
52.4 |
3,370 |
84,250 |
Joyce McCarthy |
52.1 |
3,354 |
83,850 |
Jade Smith |
50.5 |
3,248 |
81,200 |
Erin Mills |
50.2 |
3,234 |
80,850 |
Lynn Wilson |
48.2 |
3,100 |
77,500 |
Carol Peterson |
47.5 |
3,060 |
76,500 |
Stella Day |
44.4 |
2,856 |
71,400 |
Wendy Varian |
38.1 |
2,451 |
61,275 |
Duncan Day |
31.5 |
2,026 |
50,650 |
Bob May |
22.8 |
1,470 |
36,750 |
Tracy Watson |
20.9 |
1,344 |
33,600 |
Gary Liptak |
20.8 |
1,340 |
33,500 |
Derek Poultney |
20.7 |
1,334 |
33,350 |
Carey Poultney |
14.6 |
941.0 |
23,525 |
Caroline Good |
8.2 |
529.0 |
13,225 |
Ellen Crewse |
7.9 |
508.0 |
12,700 |
FITNESS NEWS
READY TO WEAR YOUR SKINNY JEANS?Everyone's fitness journey is different. What is unique about The Ojai Valley Athletic Club’s 8 Week Dream Jeans Challenge is that it is geared towards any fitness level. Whether it's your first fitness challenge or your hundredth, slipping into your skinny jeans presents you with a healthy mentality. A goal that isn't about dropping a certain amount of pounds, but about fitting comfortably into your jeans! Your skinny jeans (or whatever article of clothing you choose) are your own goal. It's an individual goal! It's personal and you get out of it what you're willing to put in. We'll provide the tools and the encouragement that you need to take you through eight weeks; you bring your best attitude and we'll succeed!
The thing we love most about the 8 Week Dream Jeans Challenge is that each of our challengers takes away something different from accomplishing their goal. Recently Peter accomplished the Dream Jeans Challenge. His story shows how each challenger's journey is different! “I'm not a 'gym rat' and I prefer my workouts / exercises to be outdoors, hiking, biking, ocean swimming etc. Well, I signed up for Dream Jeans and we're 3 weeks in and now I wake each morning relishing the challenge. We're at the Gym 4 to 5 days a week now for at least an hour and I have to admit, I love it. My body is changing but more importantly so too is my MIND and that's what's important as I try to convince my metabolism to do what I want it to do 'at my age.”
You deserve to feel strong, confident, and comfortable in your clothes! Join us for our best 8 Week Dream Jeans Challenge yet!
HERE’S THE DATES
Oct 12 – Dec 6, 2015 M &W 6:00-7:00am with Brooke
Oct 12 – Dec 6, 2015 M&W 4:00-5:00pm with Danielle
Oct 13 – Dec 7, 2015 Tu & Th 9:45-10:45am with Danielle
HERE’S WHAT IT INCLUDES
*2 group training sessions per week for 8 weeks led by a certified personal trainer.
*8 more solo workouts designed by a certified personal trainer (2 per week).
*Nutrition program and journal.
*A positive mindset AND you WILL fit into your “dream jeans.”
HERE IS THE COST (non-refundable) Reserve your spot with an email to [email protected]. $198.50 billed in November plus another $198.50 billed in December (non-members pre-pay $476). Away during this time? No problem, we can pro-rate out the time you are away if you notify us before the start date.
QUESTIONS OR TO SIGN UP: contact Danielle Williams at [email protected] or 818-219-4835.
BROSCIENCE VERSUS ACTUAL SCIENCE
-Danielle Williams, Fitness DirectorIf you are not familiar with the phrase “broscience”, it simply refers to anecdotal information that fit looking people pass off as more credible than actual scientific research. Basically, it’s advice that meatheads pass along as the gospel truth. Let’s put to rest some broscience myths with actual science.
1. FASTED CARDIO is reported to incinerate body fat while staying anabolic. Physiology research clearly shows that fasted cardio has no additional benefits to your body fat levels beyond doing cardio after eating and in an appropriate cardio deficit.
2. BODYWEIGHT WORK actually is effective, no matter what your body building friend has told you. Recent research has found that pushups performed with resistance bands had similar strength gains compared to the bench press (let that sink in a moment).
3. MEAL FREQUENCY does not have a big influence on fat loss or the thermic effect of food so if you don’t feel like eating 5-8 meals a day, don’t. In addition, nutrient timing likely only accounts for about 20% of the changes seen in body composition. Just keep in mind that muscle growth occurs in a continuous fashion and amino acids will get pulled from muscle tissue if they aren’t in the GI tract, so consume adequate nutrients before your training session.
4. SIT UPS are not the cure for a weak core. Your abs may be weak but learning how to breathe and brace effectively will have the most bang for the buck in dealing with core weakness. Most of us already get too much motion in our spine and would benefit from learning to control a braced position while breathing under load (planks, deadbugs, weight carries, etc). These types of exercises have the greatest carryover to improving power, reducing negative spinal movement and increasing your ability to handle heavier weights.
5. SQUATS & DEADLIFTS are not for everyone due to anthropometry, past injuries or bony articulations, but there are plenty of variations to choose from – one will probably work great for you. Examples of deadlift variations would be: Rack Pull, Sumo Deadlift, Double Kettlebell Sumo Deadlift, Trap Bar Deadlift, Romanian Deadlift, Landmine Romanian Deadlift, Double Suitcase Deadlift. Examples of squat variations would be: Dumbell Goblet Squat, Front Squat, Landmine Goblet Squat, Zercher Squat, Landmine Goblet Squat, Kettlebell Goblet Squat, Double Kettlebell Goblet Front Squat, Sandbag Front Squat.
Remember that someone’s physique does not always serve as a predictor of their understanding of physiology, biomechanics, or fitness programming. Don’t assume the biggest and strongest guy in the gym knows how to help anyone get bigger, leaner, stronger or faster. They may just be genetically blessed.
Source: Muscle & Science, LLC, 9 Broscience Myths Destroyed With Actual Science
Team 100 Dinner 2015
FROM THE PILATES STUDIO…
ANOTHER EXERCISE TO STRENGTHEN THE POWERHOUSE
In the last few Newsletters, we have been describing the Pilate’s Powerhouse (the Core) and Pilate’s exercises to strengthen it. The next very important exercise to help create “Core Stability” from the Powerhouse is the Pelvic Curl Bridge. This exercise can help one learn to focus on activating the deep pelvic floor and transversus abdominis muscles, to sequentially articulate the pelvis and spine, and to contract the muscles of the powerhouse in the desired manner.Execution:
1. Start position. Lie supine with the knees bent and the feet flat on the mat and hip-width apart. Place the arms by the sides with the palms facing down. Focus inward, and consciously relax the neck, shoulders, and lower back muscles while maintaining a neutral pelvic position.
2. Exhale. Draw the abdominal wall inward, and slowly curl the pelvis and lower, middle, and upper back sequentially off the mat.
3. Inhale. Lift the upper trunk slightly higher to form a straight line running through the shoulder, pelvis, and knee.
4. Exhale. Slowly lower the trunk, articulating each vertebra to return to the start position.
Targeted Muscles
Spinal flexors: rectus abdominis, external oblique, internal oblique
Anterior spinal stabilizer: transversus abdominis
Pelvic floor muscles: coccygeus, levator ani
Hip extensors; gluteus maximus, hamstrings
Accompanying Muscles
Spinal extensors: erector spinae
Knee extensors: quadriceps femoris
Shoulder extensors: Latissimus dorsi, teres major, posterior deltoid
One of the main focuses of this exercise is slowly lifting and lowering of the torso. The slower one goes the more work for these core muscles. Gravity would have one just drop down the hips, so gravity is the resistance in this exercise. These muscles are the same muscle that holds your spine upright against gravity. So the stronger these muscles become the better posture one could have. The function used in the early part of the exercise to curl the pelvis and later to help maintain a neutral position of the pelvis which assists in countering hyperlordosis condition of the spine. This exercise is one of the best to work out postural issues and to help maintain a healthy back. We use this exercise in many different positions and with added spring resistance and assistance in the Pilates Studio, here at OVAC. Contact Victoria Ott or Julie Fox if you are interest in the variety of ways this exercise is performed on the Reformer and Cadillac in our OVAC Pilates Studio.
TENNIS NEWS
We are in full force this Fall with USTA Jr. and Adult leagues starting along with Ladies Interclub! One thing to keep in mind during the busy Fall season is that courts might be busy during Saturday and Sunday morning hours. We will always try to keep courts 1 & 2 open for member play but also don't forget the clay courts are also available during the busy hours. They are in very good shape and you also have an amazing view of the mountains! Don't forget about Tuesday and Thursday drop-in doubles. Play starts around 4:00 with free beer and chips! I hope everyone gets some good tennis in this month! See Ya on the Courts!
Ryan
TENNIS CARDIO EXTENDED!We are extending Tennis Cardio through the month of October! We have had a great time with Blake and Katya and want to keep the good times going before it gets too cold and dark. I hope all Tennis Members get a chance to try the fun and FREE class. Join us WEDNESDAY 6:00pm!
FALL CLINICSFuture Stars Clinic
Level I Tuesdays at 4:00pm
Level II Thursdays at 4:00pm
Intermediate/Advanced Clinic
Wednesdays at 5:00pm
Tournament Players Clinic
Mondays at 5:00pm and Wednesdays at 4:00pm
Intermediate Adult Clinic
Fridays at 10:00am
