OAC September 2012 Newsletter

OAKRIDGE NEWS www.oakridgefitness.com

September 2012

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

[email protected] Ines Mossbacher……….Operations Manager

[email protected] Erin Wimmer………….Group Fitness Manager

[email protected] Debbie Tisinger-Moore…......Racquetball Pro

[email protected] Marc Majdick…………………………Tennis Pro

[email protected] Kim Johnston…………...……Activities Director

[email protected] Kristina York………..….....Membership Advisor

[email protected] Nina Ruiz………...…….…Membership Advisor

[email protected] Randi Snyder…....Personal Training Manager

[email protected]

OAKRIDGE ATHLETIC CLUB 2655 ERRINGER ROAD SIMI VALLEY, CA 93065

805.522.5454

At OAC we are continually trying to enhance our members experience with technological

innovation.

A few months ago we added new Matrix cardio equipment that is compatible with most Apple Products and ITunes. Just a few days ago we

launched our new website www.oakridgefitness.com that will bring another round of innovation and enhance our ability to communicate with our

members. You will find that it is drastically easier to view class schedules. There is an event calendar that gives specific information on all OAC events months

in advance. On the Perks page you can view discounts that local retailers offer you as an OAC

member. You can create an online account where you can send friend’s guest passes electronically,

make payments, check you usage history, and much more. In the coming months we will be adding the ability to create online reservations for Spin, Swim

lessons, and court reservations.

Please check it out and get involved!

BLAZE A TRAIL THIS LABOR DAY!

Trainer and Group fitness instructor, Erin Moreno will be leading a member outing to hike Long Canyon Trailhead. We will meet at 8:30am Monday September 3rd at the top of 1st street and Wood Ranch Parkway. What better way to start the day than blaze a trail? Remember to bring water, hat and wear sunscreen and get ready to burn some calories.

Hiking distance: 3-miles round trip. Hiking time: 8:30 -11:30 Highlights: This network of trails goes through rolling hills and has several spots with panoramic views. The trails have several ascents and descents providing a good workout in the scenic hills between Simi Valley and Thousand Oaks. Elevation gain/loss: 605 feet. Difficulty: Moderate. Calories burned: 515.

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Hiking 101: Pack Healthy

Snacks When you're heading out on a hike there are plenty of important essentials to keep in mind. But one thing you can't forget to grab are some healthy snacks! Even if you're just heading out for a few hours, coming prepped with some grub will keep you feeling satisfied and energetic on your outdoor excursion. If you always feel like you've got too much or too little packed, switch up your routine with these simple snack ideas.

Energy bars: You can never go wrong with tossing a few healthy bars in your bag. Easy to pack, full of nutrients, and offering delicious flavors to boot, these are so simple to grab whenever you're in a pinch. I always have a few KIND Bars or CLIF Bars ready to go when I'm out on the trail — and everyone always appreciates them.

Fresh fruit: Forget heavy fruits that you've got to pre-slice, and instead grab an apple or banana. Eating an apple can help boost your endurance,

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while potassium- and magnesium-laden bananas are an easy way to get your electrolytes up so you don't feel slowed down.

Turkey jerky: Jerky is one of those much-loved, lightweight hiking snacks that's a welcome addition to a backpack. But it's important to read the labels when making your choices. I'm a huge fan of the Krave Turkey Jerky products that come in tasty gourmand flavors, and offer a healthy punch of lean

Hummus and pita: Packing up a container of hummus is always a great snack idea when you're on the go. Full of protein and fiber, the yummy chickpea spread will be sure to satisfy you in a healthy way. Grab a bag of whole-wheat pita for the road, and you're in business.

Trail mix: We couldn't talk about hiking snacks without the most iconic of them all: trail mix! But remember that not all trail mixes were created with healthful intentions. Consider making your own healthy trail mix before you head out. This way you know exactly what you're getting, and you get to customize the flavors to your palate.

If you haven’t already done so, Check Out Our

Brand New SPINNING Studio In order to make sure you get a bike, you must sign up at the front desk for your desired spin class. Sign ups will be

available starting 90 minutes prior to each class.

• If you are new to Spinning, please arrive at least 10 minutes before class starts and let the instructor know you are a new participant. This will give the instructor time to set you up on your bike and explain the class to you.

• All bikes are equipped with 3 in 1 pedal options.

• All attendees must bring water and towel

• The sign up sheet will be available at the front desk starting 90 minutes before the start time of the class and will be used for ALL classes.

• The member must be present to sign up for the class. Members may not call in to sign up.

• Members may only sign themselves up for the class. They may not sign up anyone else (friends, spouses, etc.)

• Sign up will only be allowed 90 minutes prior to the class.

• Saving bikes with towels, water bottles or any other method will no longer be allowed.

• The sign up sheet requires the member choose a specific bike. Unless another bike is available members will be required to use the bike they signed up for.

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CYCLING TIP: KEEP YOUR SHOULDERS DOWN TO IMPROVE

YOUR RIDE

How many times have you been told to pull your shoulders away from your ears in a studio cycling class? Keeping your shoulders down not only makes your neck feel better, it improves overall

efficiency, from your posture to your

pedal stroke. While spinning my pedals in a studio cycling class at OAC, our instructor reminded us all that the position of the shoulder

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affects the rest of the body too. The concept, known as joint centration, means what goes on in one joint affects the joints above and below it — what's happening at the shoulder affects the spine and the hips. ! !When on a bike, whether indoor or out, many people hunch the shoulders up while leaning over the handlebars, which leads to a rounded spine — not the ideal position for cycling. Pulling the shoulder blades down and back opens up your chest and diaphragm: this makes it easier to breathe and helps put the back in a neutral position, which restores the arch to the lumbar spine and corrects the angle of the pelvis. With the spine and pelvis in correct alignment, the hip flexors can fire effectively, improving

your pedal stroke. Correct shoulder positioning

also engages the lats and turns on the abs to help support the torso.

She also suggested raising the handlebars on a stationary bike a little higher than usual to see if it helps posture and positioning.

Pro's Tips by Marc Majdick, USPTA Professional

and OAC Head Professional

Support Your Partner

1. Get in a position where you can make the horizontal service for your our partner who is receiving. 2. Know, cover, and support your partner's physical and emotional weaknesses.

3. Play "balanced" tennis, so

that under pressure you will be able to play, the same

way as a team.

4. Be consistent. This will keep your partner

engaged. 5. Always support

your partner! This is "your" partner! Keep giving your best effort, until both the match and post game conversation is over!

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

save the date:

Tennis Social

Friday October 5th

7pm-9:30pm

potluck

OAC Summer Tennis

Social & BBQ Friday, August 17

what a turn out!!!! don’t miss the next one

Debbie Tisinger-Moore RACQUETBALL PRO

3 time Peggy Steding Athlete of the Year

21 U.S. Open Singles Titles

21 World Senior Singles Titles

16 U.S. National Doubles Titles

9 U.S. National Singles Titles

11 Women’s National Senior Master Titles

Racquetball courts

hours of operation m-f 5:00am-11:00pm s-s 7:00am-7:00pm court reservations required

click for more racquetball info

RACQUETBALL TIP: The most effective racquetball strategy on the court is, when your opponent is positioned in front of you, execute pass shots and/or ceiling balls, to draw the opponent to the back far corners of the court. When your opponent is positioned behind you, then go for the pinch and kill shots. That way, if the pinch or kill shot is left up, the opponent still has distance to cover the court. Use the pass shots to set up the kill shot and use the ceiling ball when the ball is out of the pass/kill strike zone.

Congrats to Janel Tisinger who earned a Triple Crown at the World

Outdoor Racquetball National Championships held in Huntington Beach, California. Winning the Pro

Women's Singles, Pro Women's Doubles, and Pro Mixed Doubles. No

pro, male or female, has ever won the Triple Crown at this event.

Last week, the Acorn newspaper, did an article on Janel and her amazing

accomplishment.

Congrats!!!!!

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OAC Annual SOME LIKE

IT HOT Tournament

The Mixed Doubles was a fund raiser for Breast

Cancer Research. Following are the winners: Women's Open Singles -

1st place: Hailey Miller

2nd place: Christie Noller

Women's A Singles -

1st place: Carolyn Hollis

2nd place: CJ Herceg

Women's B Singles -

1st place: Robynn Rowe

2nd place: Marky Molina

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Junior Girls 14- Singles -

1st place: Kristine Varon

2nd place: Atossa Rejaei

Junior Boys 12- Singles -

1st place: Ben Garfinkle

2nd place: Josh Cohen

Junior Boys 10- Singles

1st place: Jaden Elkins

2nd place: Scott Quirk

Women's Advanced Doubles –

1st place:Janel Tisinger & Christie Noller

2nd place: Debbie Tisinger-Moore & Hailey Miller

Women's A/B Doubles –

1st place: Teesha Tarr & Ruth Haro

2nd place: Oralia Ellsworth-Lara & Sarah Reiss

Congrats to all Remember - Eye guards are

mandatory in all OAC Racquetball events. Junior players are required

to wear them at all times

NO EXCEPTIONS

Randi Snyder personal training manager

Trainer Tip 10 ways to stick to your workout

1. Find a specific reason to train; going to the gym just to go, does not bring results.

2. Set specific, vivid, attainable goals; several small ones to reach a larger one works best.

3. Mark time off on your calendar for your workouts; schedule it as an appointment.

4. Make your goals public; own up to them.

5. Train with a trainer or buddy; it will make you accountable.

6. Share with your spouse or a close friend; talk about your health daily.

7. Build momentum; move as often as you can even when you are not at the gym.

8. Don’t over train; the main reasons people stop training is because they are sore or injured,

9. Mix it up; your body and mind need variety.

10. Be consistent; you will not achieve any fitness or health gains if your workouts are to sporadic, aim for 3-5 times per week for general health.

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

PERSONAL TRAININGShake of the month

Protein Packed Pina Colada • 1 cup low fat cottage cheese or

plain yogurt • 1 cup pineapple or 1 cup of

pineapple juice • ½ banana • 1 tbsp. shredded coconut • ½ - 1 scoop vanilla protein powder • 1 cup ice cubes • Place all ingredients in blender until

smooth

Mix in blender …enjoy

Water vs. Sports Drinks

A new study has found that millions of Americans are wrongly guzzling sugary sports

drinks during the day in replace of water. These sugars and electrolytes are only needed if you are working hard and

sweating for an hour or more. The excess sugars in these drinks are not necessary when

Client Testimonial:

"I've really enjoyed working with a trainer here for the last few months. I feel like Matt really pushes me to new limits every session. Since day one, I've felt stronger, and noticed physical changes in how I look. My wife definitely can't complain either. I also had a preexisting shoulder injury when I started training, but now hardly even feel any discomfort during lengthy tennis matches. The best part about working with Matt is that our personalities mesh really well. There aren't many people can match my level of sarcasm. I actually enjoy working out now, even though he kills me and leaves me drenched in sweat every time. My first training package was an anniversary gift to me from my wife, and come four packages later, I can honestly say that I've enjoyed every minute."

Client: Frank Loban

Enjoy a night out by joining us for our monthly

OAC Parent’s Night

Out

Friday Sept 7th,

6 pm – 10 pm Register at the front desk for this event. This offer is only valid for members of OAC. Reservations are

required

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

follow us on twitter or like us on facebook

Labor Day amended hours:

Monday September 3rd 7am-4pm

Coldwater Creek the Spa will be in the club offer members of OAC

complimentary massages.

Wednesday Sept 5th

9am-11am

The Heat Wave Workout: How to Train in Hot Weather

Learn how exercising in muggy, hot weather can actually improve your performance—plus, signs you should take it easy

Even if Bikram yoga [1] is your personal idea of Hell, sweating through an outdoor workout session during the dog days may be to your fitness advantage. Sure, autumn's cool, less sticky weather will make you want to strap on your sneakers [2] and get outside, but pushing yourself in the summer heat could help improve your performance in running, cycling, or other fitness-based activities. So long as the right precautions are taken, hot-weather workouts may give you a boost if you’re training for an endurance event, such as a marathon, Tough Mudder or some other sort of weekend warrior-style event. Hot-weather training may even eclipse high-altitude training when it comes to improving your performance. Here's what you need to know to sweat it out safely.

How Heat Can Boost Exercise Performance

There's some science behind how heat can help improve fitness levels: Researchers from the University of Oregon tracked the performance of 12 very high-level cyclists (10 male, two female) over a 10-day training period (with two days off in the middle) in 100-degree heat. Another control group did the exact same exercise regimen in a much more comfortable, 55-degree room. Both groups worked in 30 percent humidity.

Researchers discovered that the cyclists who worked through the heat improved their performance by 7 percent (a very noticeable and significant amount in cycling), while the control group did not show any improvement. What surprised researchers most was that the experimental group not only showed that they had achieved a level of heat acclimation, but the training also helped them to function better in cooler environments.

Study co-author Chris Minson, head of the human physiology department at the University of Oregon, says that although research still needs to be done, heat acclimation training may overtake high altitude training in terms of an extreme way to achieve more elite fitness levels, since high altitude training forces the body to do everything more slowly. This can make an athlete more fit, but it will hinder their speed. The heat has no such problem, so maybe you’re better off just getting out in that hot weather instead of taking a long trip to the Rockies.

To be clear, these are not training tips for the average exerciser. However, you’ll only tap into about half of the heat acclimation you have the ability to achieve when exercising in moderate temperatures, and a more intense dedication will help get you closer to your potential, says Minson. Here are the magic numbers you need to know to maximize your heat acclimation.

101. The number of degrees Fahrenheit you need to elevate your core body temperature during training sessions, says Minson.

60. The number of minutes you want to have that elevated core temperature maintained during your heat training to make sure that you’re truly getting the heat acclimation benefits, says Minson.

5 to 10. The number of days you need to train in the heat. “To really heat acclimate the way we’re talking about, someone has to really go out and exercise in the heat for five to ten days, with pretty significant exposure at times,” Minson says. Just be sure to follow warm-weather precautions to keep from overly stressing your body.

How to Eat Clean

Weight-Loss Tip:

Keep Your Daily Diet Clean

While keeping calories in check is necessary, healthy weight loss is built on more than numbers. In order to lose weight and keep it off, lifestyle changes are necessary for continued success. One of the easiest ways to get started is to replace processed grub with clean foods. Not only are natural options more nutritious, their flavors are more satisfying. The occasional indulgence is absolutely necessary, but cleaning up your daily diet is one of the best moves you can make to ensure consistent weight loss. Love your labels: The nutritional info on labels is one of our best defenses against weight gain. A low-calorie number is always great to see, but knowing to look for crazy amounts of sodium, trans or saturated fat, or ingredients you simply can't pronounce will help you make the shift toward healthier choices — and understand why you're doing so. Lose the extra sugar and salt: If your taste buds have been overloaded by sugar and salt in the past, it's high time to clean things up. Learning to relish the natural flavors of what you're eating will help you skip the extra salt or sugar to top off a meal. Go for whole grains: Refined grains are one of those sneaky products that always find a way into my grocery cart. It's integral to look for real whole-grain products. Advertisers simply saying that a loaf of bread is multigrain or organic doesn't make it a clean food. Real whole grains will aid in healthy digestion while cutting back on belly bloat. Make sure to read the label carefully to guarantee you are getting a whole-grain product. Reach for fresh produce: If you're not sure how to snack, always pick up some produce; fresh fruit and veggies will fill you up in a healthy way, and the fiber will keep you fuller, longer. Just like we've got to retrain our taste buds to stop with the salt and sugar, you'll find that your body will beg for produce once you start eating it consistently. These are the cravings we welcome with open arms.

USTA UPDATE

The "Racket Scientists" 4.0 women's tennis team out of Oakridge Athletic Club in Simi Valley has won the 2012

Spring USTA League for Ventura County after an undefeated season (9-0) and a tough play off match with Camino

Real. Our ladies played outstanding, hard fought matches for two days. They

played against the best 4.0 Ladies teams in Southern California! Their record was 1-2, but their play, competitiveness, and sportsmanship was outstanding! They

made everyone who watched them very proud!

Women’s Racquetball Tournament

August 17, 18, & 19

includes mixed doubles fundraiser & special

clinic

Some Like It Hot

Oakridge Athletic Club September 2012

OAC KID’S CLUB please join us for

‘parent’s night out’ the first Friday of EVERY 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

Deborah8:00 Power Walk 8:00 Pilates 8:00 Power Walk 8:00 Pilates 8:00 Power Walk 8:00 Step (ADV) 75

Erin W Erin M Erin W Stephanie Erin M Wendy8:30 Aqua Power Hour 8:30 Swim Cond 8:30 BOSU 8:30 Swim Cond 8:30 Power Step 8:00 *Spin (INTERVAL) 8:30 *Spin (ENDUR)

Teri Teri Wendy Teri Erin W / Kaye Randi Sandy8:30 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 Andrea/Jan9:15 *Spin (INTERVAL) Kaye 9:15 *Spin (INTERVAL) Wendy 9:15 *Spin (INTERVAL) 9:15 Strength Endur.

Jodi Jodi Sandy / Kaye Wendy9:30 Kick w/ Bags 9:30 Step (INT) 9:45 Corebar 9:30 ZUMBA 9:30 Aqua Power Hour 9:30 ZUMBA

Kaye 9:45 Corebar Deborah Andrea / Kaye Mary OAC Instructor YumiOAC Instructor

10:00 *Spin (INTERVAL) 10:00 *Spin (INTERVAL)Randi 10:30 Yoga (L1) 75 Erin W

10:30 Yoga BASIC 75 Cindi 10:30 Yoga ACTIVE (L2) 10:30 Yoga ACTIVE (L1/2)Mikal Cindi - 75 min. Cindi - 75 min

11:00 Kick w/ BagsAndrea

12:00 Pilates 12:00 Muscle Cond 45 12:00 Pilates Fusion 12:00 Muscle Cond 45 12:00 Muscle CondErin M. Andrea Lisa Jodi Erin M / Anne

4:15 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 Circuit

JoAnn Debbie Kaye4:30 *Spin (INTERVAL) 4:30 *Spin (BASIC) 4:30 *Spin (BASIC)

Karen Karen Jan5:15 Pilates (60) 5:15 Muscle Cond 5:15 Corebar 5:15 Muscle Cond

Tania JoAnn OAC Instructor Lisa5:30 Aqua Power Hour 5:30 Aqua Boot Camp

Erin M Erin M.6:15 Corebar 6:15 ZUMBA 6:15 Kick w/ Bags 6:15 ZUMBA

Lindsay Myra Andrea / JoAnn Karen6:15 *Spin (INTERVAL) 6:15 *Spin (INTERVAL) 6:15 *Spin (INTERVAL) 6:15 *Spin (INTERVAL)

Sandy Kaye Judy Jay7:15 R.I.P.P.E.D. 7:15 Core & Restore 7:15 Yoga (L1) 7:15 R.I.P.P.E.D.

Andrea Jan Barbara LindsayRevised 7.30.12

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 - Intense, no-nonsense interval training workout for all levels of fitness; can be hard or easy

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 7.30.12 (805) 522-5454

CLASS DESCRIPTIONS


Sept. 3rd thru Sept. 30th

6:00 boot camp 6:00 boot camp 6:00 boot camp 6:00 boot campWendy Wendy Wendy Wendy

8:30 boot camp 8:30 boot campRandi Randi 9:00 TRX level 1 Trial

9:45 boot camp 9:45 boot campWendy Wendy

4:00 TRX level 1 Trial4:30 boot camp 4:30 boot camp

Wendy Wendy5:00 boot camp 5:00 boot camp

Wendy Wendy5:30 strength 5:30 strength

Sandy Sandy6:15 boot camp 6:15 boot camp

Randi Randi6:30 boot camp 6:30 boot camp

Chris A. Chris A.7:15 strength class 7:15 strength class

Greg GregRevised 8.23.12

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

Boot Camp TRX:

ALL GPT SESSION ARE 4 (FOUR) WEEKS TOTAL2 (two) CLASSES PER WEEK $112 -‐ 3 months paid in full $300

Strength Conditioning TRX:

*Private G.P.T. Classes:

Moderate to high intensity class combining cardio and strength training exercises utilizing a variety of equipment to give a fun and challenging total body workout.

Moderate intensity class focusing on a progression of exercises on and off the TRX designed to increase strength and endurance for full body conditioning.

Classes are offered for people who wish to have a workout designed specifically for the needs of their group.

TRX Level 1This is a TRX trial Class. As a new Level 1 GPT trial class available to all new members who are interested in mastering the basic skills of full body strength training utilizing TRX. Class will be limited to 6 participants only.

ALL FEES MUST BE PAID IN FULL AT TIME OF REGISTRATION

Great for kid/teen/adult sports specific training or general fitness.

These classes will not be on the schedule and will not be open to other members. Email Personal Training Manager Randi Snyder [email protected] for more information

FEE'S AND PRICING

Class number is limitedNo prorating ,discounts or refunds of fees for missed classes

Monday Tuesday Wednesday Thursday Friday

GROUP PERSONAL TRAINING SCHEDULE


8:30 Beginning 8:30 IntermediateMarc Jack

9:30 Intermediate 9:30 BeginningMarc Jack

3:30 Junior Davis CupMarc/Jack

4:00 Hot Shots 4:00 Beginning 4:00 Penn league w.o. 4:00 BeginningMarc Marc Jack Marc

4:00 Penn league w.o. 4:00 Intermediate 4:15 Tennis FUNdamentals 4:00 IntermediateJack Jack Marc Jack

5:00 Penn league w.o. 5:00 Beginning 5:00 Penn league w.o. 5:00 BeginningMarc/Jack Marc Marc/Jack Marc

5:00 Intermediate 5:00 IntermediateJack Jack

6:00 Adult Doubles Clinic 6:00 Adult Double' Clinic 6:00 Adult Serve & ReturnMarc Marc Jack

6:00 *Women's League7:00 *Men's League 7:00 Adult workout D.I. 7:00 Adult workout D.I.

Marc MarcRevised 8.6.12

Junior lessons 2 times per week -‐ 5 week sessions-‐ members $100/ non members $120

TENNIS CLASS DESCRIPTIONS:

Beginner:

Junior lessons 3 times per week -‐ 5 week sessions-‐ members $150/ non members $180

Hot shots 1 time per week -‐ 5 week sessions-‐ members $50/ non members $60

Penn League W.O.:

Designed for children 7 - 11 years of age. Basic fundamental overall tennis skill development; with emphasis on rallying skills. Requires pre-registration.

Designed for children 8 - 14.skill development through drills in response to "outside of class" junior league play. Placement is required for this group

Intermediate: Designed for children 8 - 13 years of age. Full range of skill development with the goal of "playing a tennis game". Requires pre-registration & Placement is required for this group

Tennis FUNdamantals:

Adult workout Drop In (D.I.):

Doubles Strategy Drop In (D.I.): Skill development from live ball drills, emphasizing "high percentage" doubles patterns of play.

*Men's/Women's League:

FEE'S AND PRICING

Penn League Workout 2 times per week -‐ 5 week session -‐ members $100/ non members $120

Adult Drop In’s (D.I.) -‐ member $10/non member $12 (per class)

Tennis league -‐ 8 week 1 time per week, members $25/non members $40

Junior Davis Cup -‐ members $65/ non members $80 (5 week session-‐ once per week, 1.5 hour class)

TENNIS SCHEDULE Sept. 4th - Dec. 15th

SundayMonday Tuesday Wednesday Thursday Friday Saturday

Designed for children 7-11 years of age. Teaches the fundamentals of tennis in a fun environment. Free to attend

This class is for adults. Continuous "game based" tennis play. Class is on a 'drop-in basis', NO sign-ups are required.

Designed for children 8 - 14. This is a longer workout of skill development and competitive drills play. Goals are to improve match play. Placement is required for this group

Fun, competitive 8 week, night league play for adults. Requires pre-registration

*Junior Davis Cup:

Hot Shots: Designed for children 4 - 6 years of age. Introduction to basic skills with "fun" group tennis activity. Requires pre-registration.

This class is for adults. Coaching on fundamentals; including specific drills for serving and service returns. Class is on a 'drop-in basis', NO sign-ups are required.Serve & Return Drop In (D.I.):

*social dates:

October 5th November 2nd

*all socials start at 7:00pm

League starts dates:

Women’s Doubles League Wednesday's 6 pm September 12th

Men's Doubles League

Monday's 7 pm September 10th

** please contact our Tennis Pro Marc Majdick for Junior Placement: [email protected]

OAC September 2012 Newsletter

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Transcript of OAC September 2012 Newsletter