OAKRIDGE NEWS www.oakridgefitness.com

December 2012

CLUB STAFF Nathan Cook…………….…General Manager

nathancook@oakridgefitness.com Ines Mossbacher……….Operations Manager

inesmossbacher@oakridgefitness.com Erin Wimmer………….Group Fitness Manager

erinwimmer@oakridgefitness.com Debbie Tisinger-Moore…......Racquetball Pro

Debbie@oakridgefitness.com Marc Majdick…………………………Tennis Pro

MarcsTennis@aol.com Kim Johnston…………...……Activities Director

kimjohnston@oakridgefitness.com Kristina York………..….....Membership Advisor

kristinayork@oakridgefitness.com Nina Ruiz………...…….…Membership Advisor

ninaruiz@oakridgefitness.com Randi Snyder…....Personal Training Manager

randisnyder@oakridgefitness.com

OAKRIDGE ATHLETIC CLUB 2655 ERRINGER ROAD SIMI VALLEY, CA 93065

805.522.5454

This year, OAC is celebrating the holiday spirit in several ways; OAC has a variety of Holiday gift

packages and new logo attire available allowing our members to share the gift of fitness with their

friends and family. Like always, we are hosting our annual Toy Drive that will put smiles on the faces of needy Simi Valley children. This year we are

also hosting 2 major charity events in early 2013. On Saturday January 19th we will be hosting a

Blood drive with the Rotary Club of Simi Valley and on Super Bowl Sunday our Second annual

Amanda McPherson 5k/10k run.

Weather you choose to utilize one of the options OAC has made available, or any other vehicle to share the holiday spirit, what is most important is

that we remember that the Holiday season is about the spirit of kindness and giving and the amazing feeling when you brighten someone

else’s life.

Happy Holidays from your OAC family.

AMENDED HOURS

*DEC. 7 5am -6pm

DEC. 24 7am until 4 pm

DEC. 25 Closed

DEC. 26 7am until 11pm.

DEC. 31 7am until 4pm

JAN. 1 NEW YEARS DAY 9am until 3pm

(Child Care closed)

Class Change : The 7 : 15pm class on Monday nights

will be changes to Power Step for the month of December . Power Step

includes basic step patterns with higher intensity, heart raising bouts. It includes

speed drills, body weighted exercises and some weight training. This is an

easy to follow class but high intensity!!

oac club news

*December 7, 2012 OAC will close at

6 pm for our Annual Employee

Holiday Party

(Functional Circuit at 4:30pm Zumba at 5:30 pm

will be cancelled for the day please adjust your workput

accordingly)

Holiday Jam Our annual Holiday Jam will be held on

Wed Dec 19th from 8:30am-10:00am. This is a multi instructor class with different formats. Join us for a fun, energetic 90-

minute workout. This is a great way to meet new members and try a new class format. Hope to see you there!

SPECIAL  PARENTS  NIGHT  OUT        

P.N.O.  is  CHANGED  for  December  only.  Use  this  opportunity  to  hit  some  of  those  Holiday  Parties  or  fit  in  some  last  minute  shopping  

 

December  14,  2012  6  pm  until  10  pm

Pro's Tips by Marc Majdick, USPTA Professional and

OAC Head Professional

“Spin your Serves” Your spin serve down the middle is your “go to serve” under pressure. The angle of returns should be in your strike zone. On second serve

situations, we want you to say, “You should have hit my first one”

(meaning: now you’re in trouble). This may seem to be fantasizing, but a nice deep, second serve, with spin,

can be tough to return! To learn spin. Use a “continental” grip. Place

the ball on your strings, with your palm facing up. Now

mimic your service motion and throw the ball off your

strings. This will create a flinging type of

motion. Feel the ball roll off the strings. Next, hit the right side of the

ball. This will create a curving motion.

When you combine the two styles of

serve, you are on your way to a “spin” serve. Start

putting more topspin on the ball, by brushing up the “back” of the ball. Add

depth to the serve; and magically, you have a tough spin serve!

TENNIS

tennis club hours of operation

m-f 5:00am-11:00pm s-s 7:00am-7:00pm

court reservations required

Marc Majdick TENNIS PRO

"Turkey  Shoot"  Social  this  Saturday,    

December  1,  10  AM-1  pM    

w/  a  9:30  AM  warm  up!  

 --  A  partly  cloudy  and  65  degrees  is  forecast."  

 

Join USPTA Pro Marc Majdick for Doubles tips, and

"Challenge Court" play!!

Winter Junior Tennis Lesson Program starts on

Monday, January 7.

We have (2) 5-week sessions

1/7/13-2/10/13 &

2/11/13-3/17/13

Challenge ladders have begun!

The following 12-week Challenge Ladders have started. Participants may

join through December 31. Participants must enroll in www.CourtsideUSA.com & pick Oakridge Athletic Club

as your club. Challenge dates and times are flexible (made by the

players/teams themselves). The fee is $3 payable to Oakridge. The

following Ladders are offered: Open Men's Singles, Open Mixed Doubles, and Open Women's Doubles.

CONGRATULATIONS

OAC 4.0 men's tennis USTA team flight champions�

"RacquetBELLS are Ringing"

Introduction to the game of Racquetball Date: December 12, 2012, Wednesday Time: 6:30pm Free to members and guests Racquets & Eye guards provided Be prepared to play Given by Debbie Moore, National Champion Sponsored by Wilson Racquetball

rbjaws@hughes.net

OAC Member perks

receive discounts at all the

businesses listed & check the

website to find even more!

oac member perks

https://www.blood4life.org

Randi Snyder personal training manager

Trainer Tip Keep it Moving During the

Holidays!

It's tempting to ditch your workouts as your days fill

up with holiday preparations, parties and

errands, but now more than ever, you need to stay active. Exercise will

help you deal with added stress and give you

energy for everything you need to accomplish. It will

also help you manage your weight through the

maze of parties and gatherings you'll be

attending. If you have trouble sticking with your usual routine this time of

year, come up with a new one. Forget the rules, lower your standards and do whatever you need to

do to keep moving.

GPT featuring TRX™!

Join our Group Personal Training (GPT) classes for an awesome

workout that will keep you looking good and feeling fit. GPT (featuring TRX) is a revolutionary

method of leveraged body-weight exercise known as suspension training. It was

originally created by the U.S. Navy SEALS and has now been

adapted for use in Group Personal Training. TRX allows the group trainee to safely perform hundreds of exercises that build

power, strength, flexibility, balance, and mobility.

For more information contact Randi Snyder

Shake of the month Cinnamon Roll Protein!

2 scoops vanilla Whey Powder 1 tbsp. sugar-free instant vanilla pudding

1/4 tsp. cinnamon 1/2 tsp. vanilla extract

few dashes butter flavor sprinkles or butter-flavor extract

1 cup of milk of choice 4-6 ice cubes

Mix in blender …enjoy

Look ing for a g if t for that spec ia l person in your l i fe? G ive the g if t of f i t ! Check out our Persona l

Tra in ing Ho l i day G ift Packs……

PERSONAL TRAINING

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Client Testimonial: My weight loss story begins with a full hip replacement I had in July 2011. I have always been extremely active in my fitness training throughout my several years at Oakridge Athletic Club. Nearly every day I would be in one of the many phenomenal fitness classes offered at Oakridge. The strength and stamina attained through these classes provided the ability to recover very rapidly from my surgery in a little over a month. I was cleared to return to the gym in August 2011 and began in the water aerobic and spin classes to re-establish my training schedule with minimal impact. Although I worked out intensely, my weight was consistently around 220 pounds. My sense is that my body must have become accustomed to the same sort activity and made the intensity the new normal and my weight was a reflection of this consistency. During my recovery, my doctor had mentioned that weight loss is a preventative against further joint deterioration. I walked by the TRX room each day and

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wondered what it would be like to give it a try. Randi Snyder suggested that I give it a try in September of 2011. I soon understood that it was NOT a TRX class, but a GPT class, with a variety of exercises during the workout routine. Randi took the time to help me with the routine and as I gained better balance and renewed strength, the class became an addiction. Rope slams, kettle bell swings, Dyna ball slams, etc. all became intertwined into a body shaping and weight reduction fitness environment for me. Since my start about a year ago, I have lost over 30 lbs. as Randi never does the same routine on any given night. In addition to the GPT classes, I focused on eating breakfast regularly and have maintained good eating habits throughout this process.

http://oakridgefitness.com

for the most current news, events and schedules visit our website at oakridgefitness.com,

follow us on twitter or like us on facebook

Save The date

Santa will visit

OAC Kid’s Club December 19,

from 10 am until 11 am

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If you've been sweating it out on a regular basis and the scale has barely budged—or worse, it spiked—you can likely blame an imbalance of two key weight-loss players: calories in (how much you eat) and calories burned (how much you worked off). What looks simple on paper gets tricky in practice, because a crazy-hard sweat session not only torches calories and revs your metabolism but can also up your hunger quotient. Luckily, a few quick tweaks are all you need to make sure your workouts are helping—not hurting—your pound-shedding efforts. Sweat by Numbers Sorry to break it to you, but your last ubertough workout probably didn't torch nearly as many calories as you thought it did. "People grossly overestimate how many calories they burn during exercise, especially when they think it's high intensity," says Eric Doucet, Ph.D., a human kinetics professor at the University of Ottawa. "Estimating calorie output can be an inexact science," says Georgie Fear, a registered dietitian for Precision Nutrition. That's because it involves factors like age, weight, body temperature, metabolic rate, and hormonal changes (to name a few) that are complicated, difficult to track, and ever fluctuating. Many cardio machines, for example, factor in just age and weight—and are calibrated for men. What's more, at higher intensities, or as the machines get older, the readouts may become less accurate.

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Instead of focusing on numbers, monitor your intensity by focusing on your perceived effort—how difficult the workout feels. In the weight room, the last few reps of every set should be tough to finish (if they're not, bump up the weight or number of reps). During cardio workouts, add short bursts of speed to shock your body and spike your burn, suggests Mark Gorelick, Ph.D., an assistant professor of kinesiology at San Francisco State University. After warming up, speed up to your near all-out max effort (it should feel unsustainable) for 30 seconds, then slow to a conversational pace for three minutes. Repeat six times. Too easy? Adjust both the sprint and recovery to one minute. Calorie Conundrum If you've been logging tons of miles or you're a gym regular and you still aren't seeing changes, it's time to take a closer look at your diet. Moderately active women typically need a ballpark of 1,800 to 2,200 calories a day to maintain their weight, says Fear. To drop pounds, you'll need to shave anywhere from 250 to 500 calories a day from that total. Seems simple, right? Not quite. "After exercise, adrenaline and endorphins are flowing," says Howard Rachlin, Ph.D., a research professor at Stony Brook University. In this elated state, women often feel they deserve a post-workout treat or can splurge on a high-calorie lunch. Case in point: In a study published in The Journal of Sports Medicine and Physical Fitness, Doucet and his colleagues found that college students consumed up to three

How to strike a balance between diet and exercise

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times more calories than they burned during an earlier workout. Researchers think people may be less mindful of what they're putting into their mouths (as long as it's tasty). Not only that, many women also reward their gym efforts by being less active throughout the rest of the day (by, say, not taking the stairs or spending more downtime on the couch): In a 2011 study, women burned 70 fewer calories during the day after doing a hard workout compared with days they didn't hit the gym. Even if you can resist the reward mentality, how you feel after working out—exhausted, drained, possibly ravenous—can reinforce the idea that you burned a ton of calories and your body needs more fuel. Just take a look at the spread of goodies offered at the end of a 5-K. Grab a bagel, a banana, and coconut water and you've just canceled out your calorie burn. While serious athletes need pre-and post-workout calories to offset their demanding training, the average woman has enough glycogen stored in her muscles and liver to power her through a workout. Translation: Put down the sports drink, gel, or jelly beans. You don't need them after an hour at the gym. That doesn't mean post-workout noshing is entirely off-limits: Calories after a workout can be a solid investment, says

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Fear: "They can help with muscle recovery and restore glycogen supplies so you

won't reach for candy later." If necessary, beat exercise-induced hunger pangs with a 200-calorie snack

(a mix of carbs and protein, like half a turkey sandwich) within 30 minutes of exercising. Just remember to figure

the calories into your daily count—not in

addition to it. The Perfect Balance Once you sync up your

diet and workout, be patient—successful

pound shedding takes time. "Fat loss and weight loss don't always go hand in hand," says Ben Hurley, Ph.D., a professor of exercise physiology at the University of Maryland. While endless cardio and a restrictive diet might lead to the fastest drops on the scale, you're often losing fat, water weight, and muscle mass. The combo of cardio, weight training, and healthy eating might mean slower losses, but you'll likely ditch flab while building good habits that you can maintain over time—meaning you'll look hot for years to come. Cardio Recalculation The calorie-burn counts on some cardio machines can be pretty inaccurate. To help combat this, increase your goal calorie burn by 30 percent, says Laura Streeper, an exercise physiologist at the Human Performance Center at the University of California at San Francisco. So if you go to the gym with the intention of burning 300 calories, aim for 390 calories instead.

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Signs You Have an Iron

Deficiency Having an iron deficiency is the most common nutritional deficiency in the United States. It's caused either by the body's increased need for more iron, not being able to absorb enough of it, or simply not getting the proper amounts of the nutrient in your diet. This common issue should not go unnoticed, especially since it can lead to anemia, a

condition caused by having

low levels of healthy red blood cells. Not feeling your best? See if you match any of the symptoms common with an iron deficiency; it

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might be time to call your doctor!

Symptoms of an iron deficiency include:

• Fatigue: Feelings of exhaustion, especially with exerting the body.

• Inability to focus: Decreased work and school performance.

• Learning disabilities as a child: Low cognitive and social development.

• Difficulty maintaining body temperature: Hot or cold

temperature waves. • Decreased immune function: More prone to colds and illnesses. • Glossitis: An inflamed tongue.

If you suspect an iron deficiency, the only way to know is by a blood test. Contact your doctor to have

them set one up, or, if you can't get to

the doctor, make an appointment to donate blood. The center will do a quick finger prick test, and if your iron levels are up to par, they will allow you to donate. It's also important to include these low-calorie, iron-rich foods as a part of any healthy diet.

Oakridge Athletic Club December 2012

OAC KID’S CLUB please join us for

‘parent’s night out’ the first Friday DECEMBER 14th

of EVERY THIS month. Oakridge Athletic Club will be opening our

kid's club for a *special event.

Parent's can drop off their chi ldren with us starting at 6:00pm and leave the club to enjoy an

evening out.

*advanced registration required at the front desk

kid’s club hours of operation

Mon-Thurs 8-1pm & 4-8:30pm Friday 8-1pm & 4-8pm Saturday 8-1pm Sunday 8:30-1pm

Get your OAC vintage t-shirt

only $15.99 last! while supplies available in both men’s & women’s sizes

www.oakridgefitness.com(805) 522-5454

5:30 *Spin (INTERVAL) 5:30 *Spin (INTERVAL) 5:30 *Spin (ENDUR)Lisa Erin W Wendy

6:00 R.I.P.P.E.D. 6:00 Muscle Cond 6:00 Kick w/ Bags 6:00 Muscle Cond 6:00 CorebarJan Karen JoAnn JoAnn Jan

7:00 PilatesJan 7:30 Pilates

8:00 Pilates 8:00 Pilates Deborah 8:00 Step (ADV) 75

8:30 Power Walk Erin M 8:30 Power Walk Tania 8:30 Power Walk WendyErin W Erin W Erin M 8:00 *Spin (INTERVAL)

8:30 Aqua Power Hour 8:30 Swim Cond 8:30 BOSU 8:30 Swim Cond 8:30 Power Step Randi 8:30 *Spin (ENDUR)Teri Teri Wendy Teri Erin W / Kaye Sandy/Jay

8:30 Step (ADV) 8:30 Water Rhythms 8:30 Aqua Step 9:15 *Spin (INTERVAL) 8:30 Muscle Cond.Wendy 8:45 R.I.P.P.E.D. Teri 8:45 Strength Endur. Teri JoAnn Jan/Andrea

9:15 *Spin (INTERVAL) Kaye 9:15 *Spin (INTERVAL) Wendy 9:15 *Spin (INTERVAL) 9:15 Strength Endur.Jodi Jodi Sandy / Kaye Wendy

9:30 Kick w/ Bags 9:30 Step (INT) 9:45 Corebar 9:30 ZUMBA 9:30 Aqua Power Hour 9:30 ZUMBAKaye 9:45 Corebar Deborah Andrea / Kaye Mary OAC Instructor Yumi

OAC Instructor10:00 *Spin (INTERVAL) 10:00 *Spin (INTERVAL)

Randi Erin W10:30 Yoga BASIC 75 10:30 Yoga (L1) 75 10:30 Yoga ACTIVE (L2) 10:30 Yoga ACTIVE (L1/2)

Mikal Cindi Cindi - 75 min. Cindi - 75 min11:00 Kick w/ Bags

Andrea12:00 Pilates 12:00 Muscle Cond 45 12:00 Pilates Fusion 12:00 Muscle Cond 45 12:00 Muscle Cond

Erin M. Andrea Lisa Jodi Erin M / Anne4:15 R.I.P.P.E.D. 4:15 R.I.P.P.E.D.

JoAnn 4:30 Basic Express Step Karen 4:30 Basic Express Step 4:30 Functional CircuitJoAnn Debbie Kaye

4:30 *Spin (INTERVAL) 4:30 *Spin (BASIC) 4:30 *Spin (BASIC)Karen Karen Jan

5:15 Pilates (60) 5:15 Muscle Cond 5:15 Corebar 5:15 Muscle CondTania JoAnn OAC Instructor Lisa

5:30 Aqua Power Hour 5:30 Aqua Boot Camp 5:30 ZumbaErin M Erin M. Yumi

6:15 Corebar 6:15 ZUMBA 6:15 Kick w/ Bags 6:15 ZUMBALindsay Myra Andrea / JoAnn Karen

6:15 *Spin (INTERVAL) 6:15 *Spin (INTERVAL) 6:15 *Spin (INTERVAL) 6:15 *Spin (INTERVAL)Sandy Kaye Judy Jay

7:15 Power Step 7:15 Core & Restore 7:15 Yoga (L1) 7:15 R.I.P.P.E.D.Andrea Jan Barbara Lindsay

Revised 11.27.12

Sunday

COMPLETE CLASS SCHEDULE

Monday Tuesday Wednesday Thursday Friday Saturday

 

   *  denotes  class  in  Spinning  Studio            Spinning  sign-­‐ups  at  the  front  desk    

     Minimum  age  for  classes  is  12  yrs    

     Shoes  required  for  all  classes  (except  Yoga          and  Pilates)    

STUDIO CLASSESBasic Epress Step 40 min – Basic stepping patterns at a moderate to higher intensity. This class is easy to follow.

BOSU 60 min - Total body conditioning on the BOSU Balance Trainer; get the most complete cardiovascular and strength workout in the least amount of time

Corebar 60 min - A fusion of high intensity aerobic training / muscular endurance / balance using a weighted bar; a total body workout with focus on the core

Functional Circuit 60 min - Develop both strength and cardiovascular endurance in a fast paced circuit workout

Kickbox w/ bags 60 min - Kickbox style boot camp combining bag punching plus other circuits and drills off the bag

Muscle Conditioning 45 or 60 min - Develop muscular strength & endurance using dumbbells, weighted bars, etc.

Power Step 60 min - basic step patterns w higher intensity, heart raising bouts. includes speed drills, body weighted exercises & weight training. This is an easy to follow class but high intensity!!

R.I.P.P.E.D. 60 min – Interval type class incorporating weights or resistance tubing, touching on Resistance, Intervals, Power, Plyometrics, Endurance and Diet.

Step (INT) 60 min - Intermediate level, a bit faster & more challenging than basic level, adds more complex variations using all sides of the step; abs included

Step (ADV) 60 or 75 min - Advance level has complex moves and challenging step patterns; for the experienced stepper who likes physical and mental challenge

Strength Endurance 60 min - Strength endurance: a calorie burning full body workout using dumbbells, weighted bars, etc.

ZUMBA 60 min - Dance style class fuses hot Latin rhythms and easy to follow moves for a dynamic workout

SPINNINGSpin (BASIC) 30 min - A quick and effective cardiovascular workout using the 5 core spinning moves

Spin (INTERVAL) 45 min - Interval level has varying degrees of intensity; steep hills to fast flats, a great way to get an aerobic workout

Spin (ENDURANCE) 60 min - Advanced level class focuses on endurance; ride at a more consistent intensity level; for the experienced rider who likes a longer ride

OUTDOORPower Walk 60 min - Outdoor walking class with both flat and hilly terrain

POOLAqua Power Hour 60 min - Total body workout with no impact on the joints

Aqua Boot Camp 60 min. - Higher intensity water class that uses interval training to maximize caloric burn while building muscle strength & endurance. Includes use of both shallow and deep water

Aqua Step 60 min - Experience both aerobic and muscle conditioning on the step

Swim Conditioning 60 min - Masters swim conditioning for those who know how to swim; perfect your strokes, tone your muscles and build aerobic endurance

Water Rhythms 60 min - Deep water & interval exercise to strengthen & tone all the muscles in your body!

MIND / BODYPilates 45 or 60 min - Incorporates strengthening and flexibility exercises that use your own body for resistance; special attention to breathing and alignment

Pilates Fusion 45 min - Incorporates Pilates principles and exercises plus additional floor work using BOSU

Yoga (BASIC) 75 min - Focuses on breath work and classic postures with detailed explanation; easy pace

Yoga (L1) 60 or 75 min - Multi level with the beginner to intermediate student in mind

Yoga (ACTIVE L2) 60 or 75 min - A more advanced yoga workout; should have some yoga experience

Yoga (ACTIVE L1/2) 60 or 75 min - Poses in a flowing sequence w/ emphasis on strength & stability; great for yoga enthusiasts who like a higher intensity workout; poses are held for longer duration

Yoga Core & Restore 60 min - This class is for all levels. Begin w/ breath work to release chronic holding, followed by core strengthening & ending w/ restorative poses supported w/ blocks, straps & bolsters

www.oakridgefitness.comRevised 11.27.12 (805) 522-5454

CLASS DESCRIPTIONS

www.oakridgefitness.com(805) 522-5454

6:00 Level 2 6:00 Level 3 6:00 Level 2 6:00 Level 3Wendy Wendy Wendy Wendy

8:30 Level 2 8:30 Level 2Greg Greg

9:45 Level 3 9:45 Level 3Wendy Wendy

4:30 Level 3 4:30 Level 3Wendy Wendy

5:00 Level 3 5:00 Level 3Wendy Wendy

6:00 Level 2 6:00 Level 26:15 Level 3 Sandy 6:15 Level 3 Sandy

Randi Randi6:45 Level 2 6:45 Level 2

Chris A. Chris A.

Revised 11.26.12

11.1.12

December 2012Saturday

Focus on full body/core strengthening and conditioning utilizing only the TRX and your own body weight. This class will be taught in a progressive format as is suitable for all fitness levels including those new to TRX; allowing up to 6 people per class.

GROUP PERSONAL TRAINING (G.P.T.) CLASS DESCRIPTIONS:

Focuses on strength building and core conditioning with an emphasis on cardio endurance. This class will use two or more modalities including TRX and will progress you to your peak fitness gradually; allowing up to 8 people per class.

Monday Tuesday Wednesday Thursday Friday

No  prorating  ,discounts  or  refunds  of  fees  for  missed  classesClass  number  is    limited

ALL  GPT  CLASSES  ARE  MONTH  LONG  SESSIONS  (2  CLASSES  PER  WEEK)ALL  FEES  MUST  BE  PAID  IN  FULL  AT  TIME  OF  REGISTRATION

 TRX  Level  1:    

 TRX  Level  2:    

TRX  level  3:  

TRX  New  Member  L1:Free Level 1 GPT trial class available to all new membersas an introduction to the basic skills of full body strength training utilizing TRX. Class will be limited to 6 participants only.

*All Oakridge GPT trainers are qualified to safely modify any exercise to suit your fitness level.

FEE'S AND PRICING

Advanced “boot-camp” style workout. This faced paced and intense workout will use many types of training modalities and will take your cardio endurance and strength training to the next level. Previous GPT experience recommended; allowing up to 10-12 people per class.

GROUP PERSONAL TRAINING SCHEDULE