SUMMER 2019

VILLAGE HEALTH CLUBS & SPAS

FITNESS FOR THE CURE 2019 Highlights

HYDRATION worth the hype?

AGED FOR ACTION strength training for quality of life

SMART LUCK meet DC Ranch Village member Bob Handelman

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MEET your MANAGERSCAROL NALEVANKO President, Village Health Clubs & Spas cnalevanko@dmbclubs.com

AMY ABERNETHY General Manager, Ocotillo Village Health Club & Spa aabernethy@dmbclubs.com

PAUL APANA General Manager, Camelback Village Racquet & Health Club papana@dmbclubs.com

JIM KRIMBILL General Manager, DC Ranch Village Health Club & Spa jkrimbill@dmbclubs.com

GREG NAKAGAWA General Manager, Gainey Village Health Club & Spa gnakagawa@dmbclubs.com

Don’t forget to ‘like’ Village Health Clubs &

Spas on Facebook, where you’ll be privy to fitness information and Village

events—everything Village!

Send comments, submissions, and advertising inquiries to: hmcmanus@dmbclubs.com (Camelback)

ehubber@dmbclubs.com (DC Ranch)

smcgann@dmbclubs.com (Gainey)

rkinney@dmbclubs.com (Ocotillo)

CAMELBACK 4444 E. CAMELBACK RD. PHOENIX, AZ 85018 PHONE: 602.840.6412 FA X: 602.852.0411

DC RANCH 18501 N. THOMPSON PEAK PKW Y. SCOTTSDALE, AZ 85255 PHONE: 480.502.8844 FA X: 480.515.5521

GAINEY 7477 E. DOUBLETREE RANCH RD. SCOTTSDALE, AZ 85258 PHONE: 480.609.6979 FA X: 480.609.6976

OCOTILLO 4200 S. ALMA SCHOOL RD. CHANDLER, AZ 85248 PHONE: 480.656.0045 FA X: 480.579.2930

TABLE of CONTENTSBETTER

LIFEYour Resort, Every Day 3Escape Your Limitations 8Fitness for the Cure 12 Up and Coming 14Be a Better Doubles Player 17 We’ll Help You Unwind 18Improve Your Breathing 20Preferred Partner Pairings 21Employee Spotlight 22 Hydration: Worth the Hype? 24Pilates for Back Pain 26Use Myzone! 27Aged for Action 28Focus on Kids 30 Kids’ Up and Coming 31Myzone Social Influence 31Member Spotlight 32Focus on Members 34

Everyone knows our goal at all the Village Clubs is to provide a healthy, fit lifestyle. What you might not know is that we also strive to help with a healthy, fit social life as well. We are focused on the human connection—not only between employees and members, but between members as well. You may work long hours in an office, travel most of the week, or keep a busy household in order. Everyone needs a break—an opportunity to forget the daily rigamarole—or you can just go crazy. The Village is here to help. If you haven’t had a chance to partake in our social options, I strongly urge you to try one. Each club offers workshops, happy hours, and so much more: great opportunities to get to know your fellow members a little better.

Join a golf league at Troon North, Whirlwind, Kierland or the Phoenician. Play nine holes, then have a beverage with the group afterwards. If you are new to golf, we offer group clinics to get you started and ready for the next league. If your club has tennis, join in on a Friday night tennis mixer. You can attend a cooking class and enjoy food together afterwards. There are connection groups, book clubs, and even bingo. If you love the outdoors, we offer hikes and bike rides—and trips to Telluride or Tanzania. If you have a family, we have numerous options for you as well like outdoor movie nights, holiday-themed events (Easter, Halloween, and Santa) and even parents’ night out (group babysitting) so you can get out for a quick date. Moms can meet in a group while their kids are in our daycare. Are you a dog lover? How about a DOGA class (yoga for dogs!) and “Yappy Hours” as well.

If you need some nightlife options, we have you covered. Each club throws three big parties per year for members and their guests. Attendance for some of these has reached over 1,000 people! There are different themes each time to mix it up. The Village offers free food, beer, and wine for all. There

have been luaus, fiestas, pool parties, and casino nights. Each party offers live entertainment to add to the experience. We encourage all our members (and their guests) to come and enjoy as a way of thanking you for your membership. If you can’t wait for the next party, then join us for a monthly happy hour at one of the local restaurants. Let us provide some food to munch on and buy you a drink to wash it down. Some of these have over 100 members attend.

We want to provide as many opportunities as possible for you to connect and socialize with your fellow members. You already have one important thing in common: being healthy, fit, and happy.

In good health, Paul Apana GENERAL MANAGER, CAMELBACK VILLAGE

HEALTH CLUB & SPA

papana@dmbclubs.com

IT’S TIME TO SOCIALIZE!

on the cover

Get to know DC Ranch member Bob Handelman on paage 32.

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MEET your MANAGERS

your resortEVERY DAY

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omH I K E Camelback Village Wave Cave Hike Village hikers “rode” the iconic rock formation known as “the Wave” and enjoyed the spring flowers during this two-hour hike in the Superstition Wilderness.

IT’S TIME TO SOCIALIZE!

H I K E DC Ranch Village Gateway to Bell Pass Hike Members braved the heat on our hike to Bell Pass, followed by brunch and complimentary mimosas at the VIG!

Busy little bees at the Ocotillo Preschool class

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4 your resortEVERY DAY

+ Village members came out to support TGen on April 27 with Hike for Cure at Brown’s Ranch, and then enjoyed a great breakfast at Pinnacle Grille afterwards. Over $4,000 was raised from the hike! Thank you Village members.

C O M M U N I T Y Spring EggstravaganzaOcotillo had a great bunny with eggs, candy, and pictures with the Easter Bunny on Friday, April 19!

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+ Members enjoyed Ocotillo’s Pink Moon outdoor yoga class in April.

T R I AT H L O N DC Ranch Village Kids’ Triathlon The kids had a great time at our Spring Indoor Triathlon with Coach Klas! Stay tuned for our Back-to-School Tri.

+ Village Triathletes practiced their swim, bike, and run skills during a morning brick workout at the Camelback Village. Contact TEAM Village Coach Abby Luedecke for a schedule of upcoming Brick Workouts at aluedecke@dmbclubs.com.

+ Renee Kinney, Jason McDaniel, Rod Kinney, Daryl Teo, Santiago Godinez, Nelson Tam, and Guillermo Valverde at the Tempe Cactus Man Triathlon, May 5

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6 your resortEVERY DAY your resortEVERY DAY your resortEVERY DAY

Whitney Luke and Shanel Saunders, 4.5 doubles winners

S W I N G Camelback Village Doubles Championships

Laura Pich and Franco Dinh, 3.0 doubles winners

Marlyn Elsmore and Gena Fotovich, 3.5 doubles winners

Kirstie Ransco and Jenni Leinbach, 4.0 doubles winners

C O M M U N I T Y Hakuna Mimosa 5K Run/WalkParticipants enjoyed an amazing Sunday morning at the Third Annual Hakuna Mimosa 5K Run and Walk, along with helping to raise funds for the TGEN Cancer Research Organization.

M U LT I S P O R T Lucky Clover Four-Mile Run Lads and Lassies got their Irish on during this annual Irish tradition. Run, Walk, and Crawl!

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S W I N G Camelback Village Singles Club Championships

Mark Skinlo, 3.0 singles winner

Daniel Adler, 3.5 singles winner

Darin Randles, 4.0 singles winner

John DenBoer, 4.5 singles winner

Whitney Luke, 4.0 singles winner

Jennifer Hadley Catero, 3.5 singles winner

Franco Dinh, 3.0 singles winner

S W I N G Camelback Village Mixed Doubles Championships

Jimmy and Sylvia Vercellino, 6.0 mixed doubles winners

Karla Kennedy and David Reinkensmeyer, 7.0 mixed doubles winners

Claire Corsmeier and Darin Randles, 8.0 mixed doubles winners

Rico Strom and Nadine Berghaus, 9.0 mixed doubles winners

Leigh Roland and Nils Homer, 10.0 mixed doubles winners

Whitney Luke and Shanel Saunders, 4.5 doubles winners

Rico Strom and Tim Dorsey, 5.0 doubles winners

Dennis Jiang and Mike Broderick, 3.5 doubles winners

Harry Broome and Ralph Drosten, 4.0 doubles winners

Steve Shepps and Sergio Spassof, 4.5 doubles winners

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ESCAPE your LIMITATIONSThe catamaran pulled into position, idling about a hundred meters west of The Rock—Alcatraz Island in San Francisco Bay—just after sunrise on a chilly San Francisco morning. “Five minutes until jump,” a voice boomed over the boat’s loudspeaker. April 27th was the 13th Annual Escape Your Limitations swim. The event was started by Swim Neptune Village coach Joe Zemaitis, a seven-time veteran

of the Escape from Alcatraz Triathlon. Pairing a 1.4-mile swim from Alcatraz to San Francisco with a 1.2-mile swim across the Golden Gate Bridge on back-to-back days, this is a one-of-a-kind event that over a hundred Village members have participated in since its inception. The challenges were obvious: 56-degree water, unpredictable currents, and choppy conditions—all factors that led to the famous prison’s fearsome reputation as inescapable.

When the starting horn blared on April 27th, DC Ranch Village family members Oliver Rosenberg, Brady McCaskill, and Camille Devine, along with Camille’s dad Patrick, were part of a contingent of over 90 children and adult swimmers ages 10 – 65, primarily from Arizona. DC Ranch Village coaches Helen Casseday and Rebecca Campbell were also among the participants. The swimmers helped raise funds for drowning prevention programs in Arizona.

Oliver Rosenberg, 18, a senior at Phoenix Country Day School, first joined Swim Neptune in 2010 as a 9-year-old and moved from the developmental Trident groups to the competitive groups and then on to the PCDS swim team. Oliver completed his fourth Alcatraz/Golden Gate weekend this year. Along the way, Oliver developed a passion for drowning prevention. Recruiting over 20 Swim Neptune teammates to interact one-on-one with young refugee children from Burundi, Oliver organized water safety classes delivered over four weekly sessions last summer and again in January. Organization involved interfacing with Lutheran Family Services, the sponsor of the refugee families; arranging for the donation of swim suits, towels, goggles, and snacks; and lining up bus transportation for refugees from their homes to the swim lessons.

Camille and Brady prepared for the swims as members of Swim Neptune at the DC Ranch Village and also participated in training swims in Bartlett Lake over the winter months to acclimate to cold-water swimming.

Camille, 13, has been a member of Swim Neptune at the Village since 2014, first as a member of the developmental Trident group and now a proud member of the competitive Black practice group, participating regularly in USA Swimming meets, including the Junior Olympics. This year was Camille’s and her dad’s first Alcatraz/Golden Gate weekend.

Brady, 14, has also been a member of Swim Neptune since 2014 and completed his third Alcatraz/Golden Gate weekend. He is already looking forward to challenging the Bay again next year.

The next Alcatraz/Golden Gate weekend is April 18 – 19, 2020. Part of the training includes regular open water swims in Bartlett Lake. Swim Neptune at the Village improves stroke technique and prepares young swimmers for the endurance required for these events. This is also a perfect event for Village Masters swimmers looking for a new challenge and triathletes who want to improve their swim. Bartlett Lake training will begin in October 2019. For more information about the swim team or Alcatraz/Golden Gate swims contact hzemaitis@dmbclubs.com

your resortEVERY DAY

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S W I M Gainey Village Vipers Swim TeamThe Village Vipers had a fun and successful spring season at Swim Neptune’s Trident meets! For a lot of Viper swimmers it was their first time competing in swim meets.

Men’s 2.5/3.0 Final was won by Nantas Sodano over James Sawicki, both Gainey Village Members.

It was a great turnout for the Juniors 16 & Under division!

Men’s 5.5/6.0 Final was won by Lakko Salaiz of Ocotillo over Brent Stein of Camelback.

Over 25 Village members and guests did the famous ride up Mt. Lemmon on Saturday, May 18.

Village Vipers had a great championship meet.

Village Vipers champions

Tom Bodmer giving pointers before swim meet

Village Vipers Aidin and Kaia Kniffin

+ Village Vipers ready for action!

Members relaxed at the Mt. Lemmon Cookie Cabin after riding up Mt. Lemmon.

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Being a Village staff member is more than just a job—it’s about being part of the Village culture. Rod Kinney, Director of Programs and Events at Ocotillo Village, says that his involvement with TEAM Village “is an opportunity to be connected with incredible people who share a common goal and mission: to be the best at what we do.” He had the opportunity in March to race internationally in both Australia and Bali while wearing the TEAM Village uniform, vividly representing the USA, Arizona, and the Village. “If it wasn’t so dang far to travel, I would be back next year in a heartbeat,” says Rod. He encourages any and all Village members who would like to challenge themselves and see the world in a nontraditional way to learn more about TEAM Village and future international events like these.

your resortEVERY DAY

T R I P Village Patagonia Trip in MarchVillage Members went on the trip of a lifetime to Patagonia in March. It was a Backroads Multi-Adventure trip in the Argentina Lakes District. Their week-long adventure included hiking, biking, horseback riding and kayaking. From the charming places they stayed, to the perfect weather and amazing backroads guides they had, it was truly an experience none of them will forget!

Super League Bali Triathlon on the Nusa Dua Beach, Bali, on March 24

WHERE in the WORLD

is TEAM VILLAGE?

Mooloolaba Triathlon in Queensland, Australia, on March 17

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T R I AT H L O N Ironman Santa Rosa Big congratulations to Ocotillo Village and TEAM Village Member Guillermo Valverde on his big Ironman finish Sunday, May 5. Finishing an Ironman takes many months of commitment, training, and dedication. Congratulations to Guillermo for putting in all the hard work and putting it all together on race day, to finish his very first full-distance Ironman Santa Rosa Triathlon.

The TEAM Village Relay Team, made up of Ryan Muller from Ocotillo Village, Mike EK from DC Ranch, and TEAM Village Head Coach Klas Kuntze, won first place at Ironman 70.3 in St. George, Utah.

WHERE in the WORLD

is TEAM VILLAGE?

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RAISES $127,000 FOR TGEN RESEARCH

Cancer treatment advocates, cancer survivors, their families and others hiked, cycled, ran, held yoga classes, and participated in other activities in April at all four of the Phoenix area’s Village Health Clubs in support of TGen.

Their efforts this year brought the total amount raised over the past decade for TGen by Fitness for the Cure to more than $1.3 million.

Plans already are underway for the 10th anniversary Fitness for the Cure next spring at all four clubs.

“We are so grateful to all the participants, volunteers, sponsors, and instructors, as well as the Village Health Clubs for being our steadfast partner in Fitness for the Cure over the past decade,” said Erin Massey, Chief Development Officer at TGen, and Vice President of Philanthropy at City of Hope. “We eagerly look forward to next year’s event, knowing that it helps Arizona cancer patients first, and takes us ever closer to better treatments and someday cures.”

Nearly 200 people participated in this year’s 9th annual Fitness for the Cure event, raising more than $127,000 for cancer research at the Translational Genomics Research Institute (TGen), an affiliate of City of Hope.

FITNESS CUREFOR THE

2019

For more information, contact TGen Foundation Vice President of Development Nadia Rivera at nrivera@tgen.org or 602.343.8470 or 8411.

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FITNESS CURE

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KEYevent location

C • CamelbackD • DC Ranch

G • GaineyO • Ocotillo

COMMUNIT YC • Member Oatmeal BreakfastTUESDAYS, JULY 9, AUG 13, SEPT 10, 9 AM

D • Village Networking Collective FIRST TUESDAY OF THE MONTH STARTING IN AUG, 11:30 AM – 12:30 PM

C • Business Networking Group WEDNESDAYS, JULY 31, AUG 28, SEPT 25, 12 PM IN CONFERENCE ROOM

C • Porsche Club FIRST FRIDAY OF EVERY MONTH, 6 PM

D • Member Appreciation Breakfast TUES, JULY 9, 8 – 10 AM

D • Cien Agaves Happy Hour THURS, JULY 18, 5:30 – 7 PM

G • Village Happy Hour at Modern Oyster Bar & Chophouse WED, JULY 24, 5:30 – 7:30 PM

D • DCR Village Women’s Connection Group: House of Comedy WED, JULY 24, 7:30 PM

D • Member Appreciation BreakfastTUES, AUG 13, 8 – 10 AM

D • DCR Village Women’s Connection Group: Bunco Game NightTUES, AUG 13, 5:30 – 7 PM

C • Trivia Night at the PORCH Arcadia WED, AUG 14, 6 – 8 PM

D • Blue Martini Happy Hour THURS, AUG 15, 5:30 – 7 PM

C • Sunday Funday BINGO SUNDAYS, AUG 18 + SEPT 22, 5:30 – 7 PM

G • Cooking Class with Chef Maggie TUES, AUG 20, 6 – 7:30 PM

D • Back-to-School Dive-In Movie FRI, SEPT 6, 7 – 9 PM

D • Member Appreciation Breakfast TUES, SEPT 10, 8 – 10 AM

G • Healthy Eating for Fitness Goals THURS, SEPT 12, 6 PM

C • Women’s Connection Group Full Moon SUP SAT, SEPT 14, TIME + LOCATION TBA

G • Cooking Class with Chef Carmella TUES, SEPT 17, 6 – 7:30 PM

C • OHSO Arcadia Happy Yappy Hour WED, SEPT 18, 6 – 8 PM

D • The VIG Happy Hour THURS, SEPT 19, 5:30 – 7 PM

D • Women’s Connection Group: Mediterranean Cooking Demonstration TUES, SEPT 24, 6 – 7:30 PM

GOLF

C D G O • Summer Golf League at The Phoenician Golf Club TUESDAYS, JULY 2 – SEPTEMBER 3 (NO PLAY AUG 6), 4:30 PM SHOTGUN

C D G O • TRY Golf Today at The Phoenician Golf Club JULY 2, 16, 30, AUG 13, 27, 4:30 PM

D • TRY Golf Today at Troon North Golf Club THURSDAYS, JULY 11 + 25, AUG 8 + 22, SEPT 5 + 12, 4:30 – 6 PM

D • PLAY Golf Today at Troon North Golf Club THURSDAYS, JULY 11 + 25, AUG 8 + 22, SEPT 12 + 26, 5 PM SHOTGUN

D • Troon North 18-Hole Event SUN, SEPT 8, 8 AM SHOTGUN

C • MIXXED STIXX Village Tennis Courts and The Phoenician Golf Club SAT, SEPT 21, TENNIS: 1 – 3 PM, GOLF: 4:30 PM SHOTGUN

Detailed information can be found in the Quarterly Event & Program Guide.

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C D G O • 2019 TROON Golf ChallengeCOPPER CANYON GOLF CLUB, BUCKEYE SAT, JULY 13, 8:30 AM

BOULDERS RESORT & SPA, SCOTTSDALE SUN, AUG 4, 7:30 AM

THE WESTIN KIERLAND RESORT & SPA, SCOTTSDALE SUN, AUG 11, 7:30 AM

SEWAILO GOLF CLUB, TUCSON SUN, AUG 18, 7:30 AM

AK-CHIN SOUTHERN DUNES GOLF CLUB, MARICOPA SUN, AUG 25, 8 AM

GOLF CLUB AT ESTRELLA, GOODYEAR SUN, SEPT 8, 8 AM

LOOKOUT MOUNTAIN GOLF CLUB, PHOENIX SAT, SEPT 14, 1 PM

WHIRLWIND GOLF CLUB–CATTAIL, CHANDLER SUN, SEPT 22, 12 PM

LAUGHLIN RANCH GOLF CLUB, BULLHEAD CITY SAT, NOV 2, 12 PM

POSTON BUTTE GOLF CLUB, FLORENCE SUN, NOV 10, 8 AM

GROUP FITNESSG • Commit to be Fit MYZONE Challenge JULY 1 – 31

G • Teen Pilates SUNDAYS, JULY 7 – 28, 11 AM – 12 PM

G • Summer Six-Week Fitness Challenge JULY 13 – AUGUST 17

G • Yoga with Live Acoustic Music SUNDAY, AUG 18

YOGA FLOW 3 – 4:15 PM

RESTORE/YIN YOGA 4:30 – 5:45 PM

G • Rock-n-Roll-n-Relax Yoga SAT, SEPT 7, 12 –1:15 PM

G • Intro to Pilates Reformer Class Series THURS, SEPT 5 – 26, 6:15 – 7:15 PM, WITH JOAN KRAMER

HIKINGC • Mt. Humphreys Hike SAT, SEPT 7

C • Chiricahua National Monument Hike FRI + SAT, SEPT 27 – 28

G • “Hotter than Heck” Sunrise Trail Hike FRI, AUG 16, 5:15 PM

SPORTSC • Early Morning Hoops MON/THURS FULL COURT, TUES HALF COURT; 5:30 – 7 AM

C • 18+ and 40+ Pickup Games SEE WELCOME DESK OR PROGRAMS OFFICE FOR COURT SCHEDULE

C D • Breakfast at Wimbledon SUN, JULY 14, 7 – 10 AM

O • Wimbledon Touch Tennis on the Grass SUN, JULY 14, 7 – 10 AM

SWIMC • Masters Swim TUES/THURS, 5:45 AM + 6 PM; WED, 12 PM

C • Adult Stroke Improvement Class WED, 7 – 8 AM; SIX-WEEK PROGRAM RUNS JULY 10, 17, 24, + AUG 7, 14, 21; NO CLASS ON JULY 31

Detailed information can be found in the Quarterly Event & Program Guide.

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up and COMING cont’d

TEAM VILL AGE TRIATHLON

G • Mountain Man TriathlonsJULY 14, AUG 18

G • Taylor House RideJULY 20

G • Tempe Triathlon SEPT 15

G • TEAM Village Open Water Swim Clinic SUN, SEPT 8

C D G O • Ironman 70.3 Arizona OCT 20, 2019

C D G O • Ironman Arizona NOV 24, 2019

TRIPS

O • The Amazing Fitness Race—Appalachian Trail Edition AUG 6 – SEPT 29

G • Village Trip to Canyon Ranch, Tucson AZ AUG 9 – 12

D • Village Summer Trip to Telluride AUG 15 – 19

G • Rim to Rim with K2 Adventures (North Rim to South Rim) SEPT 27 – 29

C • Best of Cuba NOV 2 – 9, 2019

C • Camino de Santiago OCT 17 – 24, 2020

G • Culinary Getaway in South Africa in 2020 JUNE 30 – JULY 11, 2020

G • Village Hike to Mt. Kilimanjaro, Tanzania JULY 13 – 25, 2020

C D G O • Hiking in Switzerland AUG 17 – 22, 2020

Detailed information can be found in the Quarterly

Event & Program Guide.

Our members love the Camelback Village V-Lounge. Before or after your workout, it’s a nice getaway for our members who are 21 and over to enjoy delicious food and beverages. Opening at 11 am on the weekdays and 10 am on the weekends, the V-Lounge offers wine, beer, and several non-alcoholic drinks including the famous Spa Soda, consisting of soda water with a splash of cranberry juice, topped with a lime. The V-Lounge offers several Village favorites including the Village Mimosa and our new Brut Rosé, which is a bubbly, light, refreshing champagne-rosé combination that is great for summer. We love supporting local breweries,

like our neighborhood OHSO Brewery, by serving their Hoppy IPA and Boom Dynamite on tap in the V-Lounge. Make sure to grab a dog treat inspired by OHSO and the V-Lounge on your way home. The V-Lounge also hosts a variety of club and member events throughout the year, so be sure you check the activities list to see what is coming up!

V-LOUNGE VILLAGE CAMELBACK

Ross Kundrat,Camelback Village

Café Manager

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KEYevent location

C • CamelbackD • DC Ranch

G • GaineyO • Ocotillo

BE A BETTER DOUBLES PLAYER

BE A BETTER DOUBLES PLAYER

BE A BETTER DOUBLES PLAYER

10 TIPSGet your first serve in. The server and the partner at the net are much more confident and aggressive on first serves and will play that way during the point. Returners have a much more aggressive mindset when receiving a second serve, and that also will often continue throughout the point, so get that first serve in and stay the aggressor!

Great returners don’t hit great returns. Developing a great return game starts with the mindset that you have to make a good return and give up going for the hero (great returns). Get in a good stance, pick your target before your opponent serves, and commit to moving forwards and having a short and simple swing.

Make and place volleys. Similar to my return philosophy, I recommend giving up the power volleys and adopting the mindset that if you get your strings on a volley you should make the volley. That said, you also need to learn to place it. The number one error I see at the 3.0 to 4.5 level is that too many balls are hit right to the opponent, both at the net and at the baseline.

Slower is harder. Dipping a ball low with little pace makes a much tougher ball for your opponent to handle well and hurt you with than if you give them pace. So often, slower is harder!

Be proactive, not reactive. This can truly transform your doubles game. Being proactive means anticipating what’s coming next. If my partner hit a great serve down the T and the last three times this happened my opponent floated a defensive return cross court, then being proactive means moving towards the middle when I see that serve and expecting the floating ball rather than waiting until I actually see it.

Win points without hitting a single shot. If you learn to fake, poach, and move to where your opponent is going to hit before they have struck the ball, you will create many errors. The best outcome for an aggressive volley is to cause an error just by moving.

Don’t be your opponent’s best friend. Learn to identify and attack your opponent’s weaknesses. This can also help you identify parts of your game you need to improve. If you realize your opponent doesn’t like high serves to the backhand, but you can’t get it there, then that gives you something to work on!

Attack the middle and protect the middle. The middle of the court is the safest and often most effective place to hurt a team in doubles. Anyone familiar with the concept of risk and reward will see that if I can hurt my opponent while hitting a safer shot, then that strategy should be built into my doubles game.

Take away time. Learning to take the return of serve early will put pressure on both the server and their partner at the net, by giving them less time to poach or react.

Pick a great partner. This advice is not what it may appear to be on the surface. When I am asked how partners should be put together, there are many factors, but my suggestion is to pick someone you will enjoy playing with. From there you can figure out the strategies and positioning that will put your tandem in the strongest position for success.

See you on the courts!

Dave Critchley, DC Ranch Village Tennis Director

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18 we’ll help youUNWIND we’ll help youUNWINDSpa

sational

What is a lash lift, and how do they compare to lash extensions?

A lash lift is essentially a perm for your eyelashes. The service takes about 45 minutes and the process includes lash tinting. A lash lift offers immediate results, as it lengthens and curls the lashes at the roots. It really helps open the eyes, making you look bright-eyed and alert. By contrast, lash extensions can end up looking heavy on the eyes, weighing them down. The curled effect of a lash lift is especially great for the outer corners of your lash line, which helps to create an overall lifted look to your eye.

Lash extensions are adhered to your lashes with glue and require extra care to maintain. They typically require you to change a lot about your routine at first. You're not supposed to apply aggressive cleansers to the eye area or rub them. It is recommended that you sleep on your back. Many aestheticians suggest turning your face away from the shower head and not submerging your face in water, which makes swimming in the hot Arizona summer or on beach vacations a challenge. Lash extensions must also be refilled every one to three weeks as they begin to fall out.

As we get ready to head out to the pool or the beach, many choose to give their lash extensions a summer break in favor of an easier way to maintain great-looking lashes. Once your lash lift is applied, keep your lashes dry for at least a full 24 hours. Avoid excessive heat from the sun, steam rooms, or saunas just to give the treatment time to really lock in, and that’s it! You are free to go swimming, watch a tearjerker, or rub your eyes.

Everyone is different, but a lash lift can last for the natural life cycle of the eyelash (generally 6 – 9 weeks). There are no maintenance appointments needed.

This summer, the Village Spas are offering lash lifts for $75 instead of $85. The special runs through August 31.

LASH Lift

Shannon Ortega,The Spa at

Camelback VillageAesthetician

THE SPA AT GAINEY VILLAGE

480.609.6980Kirk Gregor, Spa Director

THE SPA AT CAMELBACK VILLAGE602.553.4917Pamella Kerley, Spa Director

THE SPA AT DC RANCH VILLAGE480.515.5522Tracey McGilvray, Spa Director

THE SPA AT OCOTILLO VILLAGE

480.579.2940 Michelle Sorensen, Spa Director

The Village Spas take great care in recruiting only the best service providers in the industry to assure you receive exceptional spa and salon services. Whether you are looking for a quick manicure, a full day of relaxation or a specific therapeutic treatment, we have the diverse staff to ensure your expectations are exceeded. SpaCBD can get you high. CBD is a non-intoxicating component of the cannabis plant and does not have any psychotropic effects. Research has demonstrated significant effects of CBD on concerns including anxiety, seizures, and inflammation while promoting overall health.

You will test positive in a drug test if using CBD. Typically, these tests are looking for THC, the psychoactive component of cannabis. You will not test positive in a routine drug test while using CBD products that contain no THC. Consumers should pay close attention to making sure the CBD they are using is free from THC.

CBD is snake oil. CBD can seem like snake oil because it seems to respond like a panacea. The reality is that CBD aids in bringing the body’s endo-cannabinoid system into balance. CBD can support this regulatory system to address a targeted concern or to support natural balance and overall health.

CBD in the isolate form is better than whole-plant CBD.CBD derived by full-plant extraction contains other cannabinoids that work synergistically with the CBD in what is known as the entourage effect. Because of this, whole-plant CBD is more effective than CBD isolate.

CBD cures ailments. CBD is treatment, not a cure, and can be effective at helping people get relief from certain physical conditions. It has been known to aid in conditions like fibromyalgia, pain, and inflammation. It can also help alleviate nervous conditions like anxiety and sleep disorders.

CBD is always sedating. CBD can help a person focus and stay alert in the daytime, while simultaneously improving their quality of sleep at night. How can CBD treat both anxiety/insomnia and focus in the same

person? CBD acts on the endo-cannabinoid system of stress response, which is often related to the root cause of both anxiety and daytime focus problems.

CBD comes from the cannabis plant and not the hemp plant. Scientifically, CBD is one of the many chemical compounds present in the cannabis sativa plant, which includes both marijuana and hemp. However, according to current federal law, cannabis is considered hemp—not marijuana—as long as no part of the plant exceeds a THC concentration of “more than 0.3 percent on a dry weight basis.” Any plant that tops 0.3 percent THC is considered marijuana and is therefore federally illegal to grow. The passage of the Agricultural Act of 2014 defined “industrial hemp” for the first time in U.S. history. The “0.3 percent THC or less” qualification for hemp was renewed when Congress recently approved the 2018 Farm Bill.

High doses of CBD work the best. If you stay within the dosing curve, CBD can have a profound effect. If you step outside of the dosing curve either by taking too much or not enough, CBD may not be effective. Each individual will have to experiment to find the sweet spot for his or her individual needs. 

All CBD contains some THC. The government standard is .3% or less, as mentioned above, so all isolate and most full-plant CBD products available to the general public will be below this standard. It is always good to be proactive and request a copy of the test report on the product to know for yourself that there is minimal THC in it.  

CBD must be taken orally. You can get a regular dose of CBD via tinctures, capsules, vaping, edibles, or topicals. Vaping CBD is known to offer the quickest effects, while edibles take the longest. Topicals include lotions, balms, and oils that are absorbed through the skin for localized pain relief.

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Dale Hall, Founder, Basso Botanicals, + Tracey McGilvray, Director at The Spa at DC Ranch Village

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CBD has attracted a lot of attention lately. Educating the public on its benefits, safety, and therapeutic uses allows individuals to feel more empowered and better informed about CBD and how it can be used.

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We all know that we need to breathe or we’ll die pretty quickly, but what if mastering how you breathe could also result in some pretty powerful outcomes?

It might seem like there’s not much to say about the simple act of breathing…we breathe in…we breathe out…and we repeat. It’s so simple, and our bodies will go on doing it whether we think about it or not. But just because we’re breathing well enough to keep ourselves alive doesn’t mean we’re necessarily breathing in an optimal way that leads to better physical outcomes.

Even though we’re always breathing, optimizing how we breathe can unleash some tremendous potential. How? Because when we breathe fully and properly, our total body oxygen levels are heightened. Because oxygen is used by our cells to produce energy, when they’re given ideal levels of it, they have greater capacity to perform and thus there will be more energy available to the body to use. That in turn equates to better performance outcomes.

In fact, optimizing oxygen intake can be so helpful to performance that a number of athletes supplement with oxygen and/or use oxygen masks or chambers during or between competitions. Science is beginning to back this practice, with some studies reporting approximately a 15% increase in sport performance when athletes engage in proper breathing habits.

But it’s important to understand that just taking in oxygen isn’t necessarily enough. For the best outcomes, the body has to be able to properly utilize the incoming oxygen. For this to happen, we must first understand how to breathe properly and then work to master our technique with consistent, focused practice.

So, what does proper breathing entail? There isn’t a simple answer, as many individual factors are at play. However, some basic elements of proper breathing include:

• Inhale using the diaphragm—this means that the stomach should rise higher than the chest (breathing from the chest is a shallower breath and doesn’t tend to oxygenate the entire body as well)

• Inhale deeply and fully, filling your lungs and body with oxygen with each breath

• Breathe slowly and with control—breathwork should be done in a steady and focused manner

• Watch for correct biomechanics when working on breathing—for example, do not let the rib cage flare during deep inhalations

• Spend time each day focused on your breathing patterns. There are many methods of doing this; for example, begin by focusing on extending inhalations and exhalations

As we practice and master our breathing, we’re not only taking in more oxygen, we’re also helping to make our breathing systems more efficient. This allows us to more effectively utilize the incoming oxygen, which in turn can lead us to greater physical capacities.

So, if you’re looking to boost your health, recover more quickly, and/or naturally elevate your performance potential, don’t neglect your breathing. Whether you’re a pro athlete or an “everyday” athlete, improving your breathwork can lead to better energy, greater endurance, faster recovery, and outcomes that you may not have even thought possible!

To learn more about breathwork mastery and performance, contact Bree Christiansen at bchristiansen@dmbclubs.com

The average human being can go more than three weeks without food, three to four days without water, roughly four to ten days without sleep, but only up to about six minutes without oxygen.

Bree Christiansen, DC Ranch Village

Personal Trainer

IMPROVE YOUR BREATHING

IMPROVE your RESULTS

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IMPROVE YOUR BREATHING

The Arizona Summer is in full swing and we are all looking for ways to cool off.

One great way to escape the heat is to move your workouts indoors and enjoy a Village Club near you. With over 160 group fitness and yoga classes weekly, you’ll always have plenty of options for quality workouts while enjoying the much-needed air conditioning. Even a dip in one of our pristine temperature-controlled pools or a cold shower in our executive locker rooms will feel great. There’s no question you’ll be feeling rejuvenated after your time spent at the Village, but how will you continue to cool off when you’re not at the club?

My suggestion would be to visit one of the Village’s 50+ Preferred Partner restaurants. Have a nice dinner and pair your meal with a lighter and brighter wine. Don’t get me wrong; classic pairings will always rule: steak and cabernet sauvignon, fish and pinot noir, salad and chardonnay. But folks, it’s summer. Let’s venture into the world of rosé and experiment with nontraditional pairings.

Rosé wines primarily sport ten shades ranging from light pink to dark, intense strawberry. This range gives us the perfect opportunity to switch up classic pairings with perfectly chilled roses.

Most rosés go through a process called maceration to get their shade of pink. The grapes are lightly crushed, allowing their juice to sit on the skins for anywhere from a few hours to a few days to extract color and flavor.

So which rosé will pair with that steak? I recommend rosé produced in the Tavel region of the Rhone Valley, France. Primarily made from Grenache grapes, these rosés are hearty, spicy, and full of tannins.

Cabernet Sauvignon–based rosés tend to be a bit darker than most rosés and still carry the leather, tobacco, and pepper notes typical to Cabs. They are crisp and acidic. Try pairing one with light seafood or a veggie platter.

The classic rosé is made in Provence from the Grenache grape. It is a dry rose that has the acidity of a white wine and fruit character of a red. Pair this with anything cheesy!

Most of the Village’s Preferred Partner restaurants offer some type of rosé, so what are you waiting for? Grab a friend, head out on the town, and cool down by pairing your summer dish with a rosé!

Find a complete list of our Preferred Partners at https://villageclubs.com/preferred-partners/

Tammy Cozzi, Gainey Village Membership Representative

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As a child, Jill McMahon never played a sport despite her parents’ persistent pleading. She even married a man she calls an “über-athlete,” but it still didn’t motivate her to live a more active lifestyle. “When I turned 40 I joined a fitness group that lit this incredible fire in me,” she recalls.

“I learned that I was a lot more capable of physical strength than I thought I was. I discovered spinning at that time, and I’ve been a religious spinner ever since.”

A natural born leader, Jill soon found herself teaching the spin classes that she loved so much. She auditioned to become a spin instructor at the Gainey Village, winning the Group Fitness Director over by acting like “a loud, fun-loving teenager.” Jill got the job the same day and has become one of the club’s most popular instructors over the past five years.

Jill says that she’s found her tribe at Gainey Village, and has great love for the employees and members alike. As a grief and trauma counselor who specializes in working with survivors of suicide, Jill understands the importance of being part of a loving community and having a strong support system.

“The Village has become the cornerstone of my self-care,” Jill asserts. “I can leave the heavy stuff of my job behind while I make a fool of myself on the bike and enjoy adventures with fun-loving people who take care of their minds and bodies.”

We talked with Jill about spinning, music, cursing, striking a balance between darkness and light, and being able to take care of others while taking care of oneself.

How long have you been a bereavement therapist? jill: I’ve been a therapist for 16 years.

How did you get into that kind of work? I knew I wanted to be a therapist when a district court judge I worked for told me I had a good way of telling people things they didn’t want to hear. I thought I was going to be a marriage and family therapist, but when I did a grief and loss internship in Washington, D.C., I knew that my calling was to help families that have suffered a loss by suicide.

say

HELLO

For grief counselor Jill McMahon, teaching spin classes at Gainey Village is a major part of her own self-care.

INTO CONTROL. SPINNING

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Did you have an outlet for the stress of your job before you discovered spinning? Not really. I tried yoga, meditation, and other things, but spinning really clicked for me.

How were you able to handle things for so long before spinning? I think for the first ten years I managed the overload by storing all the trauma and darkness away in the cavities of my brain, but then the trashcan started spilling over. When things started affecting my personal life, I knew I had to do something.

How does spinning help? When I’m on the bike, acting like a fool, I energize myself and clear my head. As you can imagine, I have a lot of images in my brain that are pretty shocking. As a spin instructor, I really feed off the smiles, moans, and groans of everyone in the class.

You’ve built up a regular and very enthusiastic following. How did that happen? When I was just starting out, I knew I had to work hard to increase my class size. To do that, I get fully invested in everyone’s workout. I learn everyone’s names, I talk to people in class, and I spend A LOT of time making playlists. I never want to use the same list twice, and I also mix musical genres—rock, hip hop, dance, etc.—to keep things interesting. I want everyone in each of my classes to have one of those carefree, let-loose moments that only a favorite song can create.

Does that mean you have a diverse group of people in your classes? Yes, which is great. I know I’m not for everyone, however, because I curse quite a bit when I’m riding.

Does that turn people off? Not really, but I do warn people before the start of class that I may let a few f-bombs fly.

Do you ever spin when you’re not teaching? No, I won’t take another spin class because I want to preserve my legs. I’ll do Pilates, some muscle work, and I’ve gotten really big into stretching lately. Everyone should start stretching, at least by the time they hit age 45.

What else do you do at the Village? I hang out quite a bit. I’ll sit in the café doing clinical notes, and I attend as many events and fundraisers as I can. I’ve found my tribe at the Gainey Village and I love spending time there.

Do people at the club ever ask you for advice? On occasion, people will ask me for resources and I do my best to connect people with services that will benefit them.

What’s next for you and your career as a therapist? I love my practice, but things are definitely evolving beyond that. I speak in public on a regular basis, and I’m currently helping a client write a book.

Do you talk about exercise with your therapy clients? I talk to my clients about self-care all the time, and I strongly encourage people who are grieving to get outside in nature or go to the gym and do some cardio. Fifteen to thirty minutes is all it takes to help regain energy and clarity. On the other hand, unresolved trauma has been documented to settle inside people’s joints. Everything tightens, but people don’t even realize their bodies are changing because they’re so focused on their grief. It’s so important to get up, engage with the body, and move around.

What other advice would you give to help people live a balanced life? In addition to exercise, I tell people what I tell my poor kids, who have a mom who’s a therapist: Take things slow, find your happiness, and favor experiences over possessions.

INTO CONTROL.

— Jill McMahon, Gainey Village Spin Instructor

When I’m on the bike, acting like a fool, I energize myself and clear my head.

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But is it as big of a deal as people claim? Camelback Village Dietitian Jamie Miller will help explain why water is worth the hype for a healthy lifestyle.

Water makes up 60% of your body and is needed for nearly every bodily function. It acts as a solvent for chemical processes, transports nutrients and waste through urine and bowel movements, regulates body temperatures, maintains blood volume, allows for proper circulation, and acts as a shock absorber for our joints and brain. Here are just some of the benefits we see with adequate hydration:

• Weight management: Water increases your resting metabolic rate by up to 30% due to water-induced thermogenesis. Also, consuming enough water can help you moderate portions of food since your stomach is partially filled with water. Your body can easily confuse thirst for hunger.

• Digestion: Water is crucial for the entire digestive process, starting with saliva production. It is needed for the absorption of vitamins and minerals and for the digestion of soluble fiber to allow for regular bowel movements. Water greatly aids in alleviating constipation, IBS, and other digestive issues.

• Physical activity: Hydration can reduce fatigue in exercise, improve endurance and strength, lower maximum heart rate, and help muscles to be less sore after exercise.

• Skin health: Adequate water helps keep skin hydrated and promotes collagen production, helping to prevent premature wrinkling and some skin disorders.

• Mental clarity & energy: Even mild dehydration can impair cognitive function in the short term by up to 30%, which makes sense, since 90% of your brain is water. Water helps deliver oxygen to the brain.

• Prevent diseases: Water is the world’s cheapest detox. It allows for proper kidney and liver functioning, to remove toxins from your system faster. Staying hydrated can help protect against kidney stones, urinary tract infections, asthma, coronary heart disease, and even some cancers.

HYDRATIONWORTH THE HYPE?

Jamie Miller,Camelback Village

Registered Dietitian

We’ve heard it too many times to count. We all know that drinking enough water is a good health habit, especially in a warm, dry climate like Arizona.

Stay hydrated ! Drink enough water! Water is the key to health!

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HYDRATIONWORTH THE HYPE?

How much? How much water do we need to allow all these processes to occur? Aim for half your body weight in ounces during a day of regular activity. But your body may need even more if you complete heavy exercise or spend extended time outside in our hot climate. We usually use thirst as our gauge for hydration, but that is not the best marker, since the feeling of thirst can be decreased by factors such as age, stress, fatigue, and fitness level. The best way to gauge true hydration level is the color of your urine. Aim for a pale, light yellow color. If your urine is a pale honey, transparent color, you are hydrated, but may need to rehydrate soon. And if you see a more yellow, cloudy color—or darker—while using the restroom, it’s time to get some water and rehydrate!

Are electrolyte beverages needed? If you experience high amounts of sweating (such as hours of yard work in the heat or a difficult workout lasting more than an hour), your body’s essential electrolytes—sodium, potassium, chloride, phosphate, and magnesium—can be depleted. But many electrolyte-containing beverages on the market are very high in sugar. A regular 20-oz sports drink has 34 grams of sugar in it, equal to nine teaspoons of table sugar. Aim instead for an electrolyte powder, tablet, or drink with no added sugar. Another lower-sugar option can be plain coconut water, which is naturally full of electrolytes but has only 15 grams of natural sugars in a 16-oz serving.

Eat your water! Consuming ample fresh vegetables and fruit throughout the day can help replenish water and electrolytes naturally. Some of the best-hydrating foods include celery, cucumbers, bell peppers, iceberg lettuce, spinach, tomatoes, peaches, strawberries, watermelon, and cantaloupe. Aim for five or more cups a day of fresh produce, limiting fruit to two cups total per day.

Quick tips to increase hydration:• Start the morning off right: Don’t waste any time! Instead of reaching for coffee immediately,

let one of the first things you do in the morning be drinking a big glass of water. You’ll be surprised at how it helps you feel more mentally alert—you may not even need that cup of joe!

• Make your water bottle your best friend: Create a habit to never leave the house without water. An insulated bottle is a worthwhile investment, especially helpful in keeping your water icy cold all day, even in the heat of summer.

• Add excitement to your water: Change up how you get your water in! Try out infused water, flavored sparkling water, or decaf iced tea. Any non-calorie beverage will work. Even caffeinated beverages count toward your daily water intake goal, since the diuretic effect is minimal.

• Drink before digging in: Before lifting your fork, try to drink eight ounces of water. This will not only become a helpful way of remembering to drink more water, but will also help you better gauge your hunger level and stop eating when you’re truly full.

Further questions about how to fuel your body best with proper food and beverage choices? To schedule a one-on-one session with Jamie Miller, the Camelback Village dietitian, contact jamiller@dmbclubs.com.

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PILATES PILATES PILATES PILATES PILATES

FOR BACK PAIN

With back pain on the rise many seek ways to reduce or even eliminate it. PILATES can HELP!

Pilates strengthens and trains the small and large muscles attached to the spine, releasing tension and tightness in the upper and lower back. Through Pilates you are able to ease this pain and even prevent it.

By re-educating movement patterns and working deep back and abdominal muscles the spine becomes more stable and mobile thus helping to support your back and remove strain.

Read for yourself how Pilates has helped our members…

Jodi has been an incredible instructor, mentor, and encourager the past two years during our weekly Pilates reformer sessions. I was braced for four years during adolescence for severe scoliosis (which didn’t correct it, just kept it from getting worse) so I had many imbalances. I was recently told by my massage therapist that my spine has literally begun to straighten this last year! Jodi has also helped me work around injuries and greatly improve my core strength and reduce my hip pain. As an endurance runner, Pilates has become a crucial component to my training. –Jaime Parker

Shortly after I joined the Village in 2006, I discovered a wonderful class called “Have a Ball” taught by Jodi Melton, which has been part of my exercise schedule ever since. About seven years ago, I started training with Jodi on a weekly basis. Jodi is an extremely knowledgeable professional that I credit for the level of physical fitness and well-being that I enjoy today. This investment paid off! Every session is different, but I can always count on a good workout intermingled with good humor and an occasional song. Thanks, Jodi!! –Shirley Bendahl

Several car accidents have impacted my spine. I was told I had the spine of an 80-year-old when I was in my mid-forties. Pilates has been an instrumental foundation for me. With the combination of Jodi’s mat and reformer classes, I have been able to strengthen my abs and my spine to minimize the pain and increase my flexibility. She is the secret sauce for my body. –Yvonne Dozer

I have been practicing Pilates for 20 years and really enjoyed all the benefits of what Pilates offers. In June 2018 Jodi was recommended to me and after my first session I knew she was going to teach me a whole new level of Pilates strength, flexibility, and focus. She was able to see a strength I had no idea I possessed, and through her very patient instruction and creative approach to each movement series we have had the best time! Jodi challenges me to progress, grow and be fearless all while keeping a strict adherence to Pilates principles. A beginner could not ask for a better coach to teach the basics needed to build a solid Pilates practice. Someone with an intermediate-level practice would benefit from Jodi’s encouragement to try new series of exercises on all the Pilates equipment. If you are advanced in your Pilates practice, Jodi can instruct you through exercises you never thought possible! It has been so fun to learn and love the flips & “tricks” Jodi and I try together.

I have complete trust in her ability to know what I am capable of, and what I need to work on to master a new skill. With that trust comes a respect necessary for any exercise practice to grow and change. The laughter, fun, and creative energy at every session is a huge bonus on top of an already amazing experience. –Sarah Hamblett

In 2009 I had a very serious operation that involved a spinal infection. My back was really a mess. How did I resolve all of my issues? I was referred to Jodi Melton by my wife, who had been taking Pilates from her. I was very skeptical of trying Pilates as I was not certain that I could handle it. I was very mistaken! Jodi saved my back by recognizing my situation and training me in the best way possible to rehabilitate myself. After several weeks, I could feel my strength returning and my life getting better each week. Jodi proved to be a true professional in that she understood how the body works and what techniques to use in order make certain that I was restored to good health. I would highly recommend seeing Jodi for any ailment you might have, but especially if you have any back issues. You will be very pleased with the outcome and the workouts involved. Thanks again Jodi for all you have done and continue to do for me. –Gary Mestman

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Jodi Melton, DC Ranch Village Pilates Instructor

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FOR BACK PAINFOR BACK PAIN

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USE MYZONE!

Take your Myzone® belt with you.MEPs earned outside the club also count toward your challenges.

Establish a personal goal.Set a goal that will help you stay motivated. This can easily be done under the “Goals” option in the Myzone app.

Accept and participate in available challenges. This will add a gaming element to your workout. Competition with other people in the challenge will help you stay motivated.

Try a Zone Match workout.This is a feature available on your Myzone app. Zone Match is a color-driven cardio game where users aim to match the target color to their own Myzone Effort Tile. The longer you match the prescribed color zone, the higher your Zone Match score.

A Zone Match group fitness class allows you to see specific intensities and durations on the Myzone console. During the workout, participants can see the target zone on the screen. A the end of the session, participants receive an accuracy report detailing the percentage of time they spent in the target zones.

If you are a Myzone user, you may already be familiar with the many ways Myzone gamifies exercise and keeps you motivated to continue your exercise routine. The Zone Match feature is also a gamification feature of Myzone.

Delivers immediate accuracy feedback The accuracy report at the end of the class provides participants with immediate feedback on how well they matched the intensity parameters throughout the class.

Makes exercise a game One of the most popular components of the Zone Match feature is that it provides a moving target—literally—throughout the workout. Participants are challenged to focus and control their effort according to the target intensity.

How to start a Zone Match workout on your Myzone app:• Select the Workout page from the Myzone menu. Make

sure your belt is on and connected to the app.

• On the Workout page select the Zone Match (ZM) feature as shown above.

• You will be presented with several Zone Match Classes. You can sort the available classes based on duration with selections shown at the bottom of the app. Select and load the class with the LOAD button.

• This will take you back to the Workout screen where the class is ready to start. Simply press PLAY to start the class.

• You will notice that your Workout screen now has a target zone with countdown timer listed below. Your goal now is to match your workout intensity as close as possible to the target zone. You will notice your Zone Match score shown below your current percentage of maximum heart rate. At the end of the class you will be shown a final score for your workout.

Next time you feel your workout is not challenging you, we encourage you to try a Zone Match class.

Linda Bernal, Ocotillo Village Yoga and Pilates Director

TIPS to help you stay motivated OUTSIDE of the CLUB

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My VillageMy Village

FOR BACK PAIN

FOR BACK PAINFOR BACK PAIN

Remember when you were ten years old? Climbing the oak tree, swinging from the limbs, leaping over fences, jumping rope… Oh man, how your body moved! With such ease, power, and grace, there was no thought of not being able to move. Forty or fifty years later you’re asking yourself, “What happened?” You wake up with aches and pains, you find it hard to climb up ten stairs, you think twice about crossing the street, and you have a hard time getting out of bed in the morning.

Weightlifting or strength training may very well be the fountain of youth for the aging. I’ve worked with clients (both male and female) in their 80s who have not only gotten stronger but have increased their lean muscle mass! They also report that they feel their balance and movement have improved, so they feel more confident when being active.

According to the Mayo Clinic, “Strength training is a key component of overall health and fitness for everyone.” Studies have shown that those who regularly participate in strength training build bones and muscle, have stronger immune systems, more efficient lungs, and better blood pressure, and have counteracted some of the weakness that come with aging.

Working out regularly can also ease symptoms of arthritis, osteoporosis, pulmonary diseases, and Type 2 diabetes. You will see improvements in balance, stability, flexibility, and overall quality of life. You’ll also be more focused at work, less fatigued, and less reliant on caffeine.

More gradually, strength training increases muscle mass and helps shed excess fat and fluids. As moderate daily exercise supports your body’s production of antibodies and white blood cells, it will also fight off viruses and other pathogens more efficiently, significantly boosting your immune response and ability to fight disease.

What is strength training? Strength training induces muscular contraction through resistance, over time building the strength, tone, size, and endurance of muscles. Usually, people progressively increase the weight they are lifting and rotate through a variety of exercises and types of equipment that reach certain groups of muscles. It’s important to know and use the right techniques for strength training so you can avoid injuries. One easy way to do this is to work with one of the highly qualified trainers at your Village Club to learn the safest and most effective strength training modalities.

Use it or lose itWe all lose muscle mass as we age. According to the Mayo Clinic, after the age of 30, men can lose up to 3 – 5% every decade. Strength training builds muscle, which helps with stabilization when walking, moving, and changing direction, helping us avoid damaging falls that can impact independence as we age. Bone mass also diminishes at a rate of 1% per year after age 40, according Harvard University health studies. Weaker bones are more susceptible to fracturing and can break with even a minor fall. Strength training helps to build bone density.

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George Naum, Gainey Village

Personal Trainer

AGED for ACTION STRENGHT TRAINING for QUALITY of LIFE

AGED for ACTION STRENGHT TRAINING for QUALITY of LIFE

Benefits of strength training• Develop stronger bones

• Increase tendon & ligament strength

• Manage your weight

• Enhance your quality of life

• Manage chronic conditions

• Improve HDL (“good”) cholesterol

• Sharpen your thinking

Consider the optionsStrength training can be done with minimal equipment on the road, at home, or in the gym. Common choices include:

• Body weight

• Resistance tubing

• Weight machines

• Free weights

Strength training routine breakers The demands you place on your body in strength training need to change constantly so your body will keep striving to adapt. I’ve listed some ideas for keeping your workouts interesting and challenging below.

Single sets

• Pyramids: High to low reps, light to heavy weight

• Reverse Pyramids: Low to high reps, heavy to light weight

Supersets (two different exercises in a row)

• Simple (antagonist) supersets: Opposing muscles being worked. Example: Dumbbell incline presses (chest) with pulldowns (back).

• Compound (agonist) Supersets: Two exercises in a row. Example: Bench presses / dumbbell flys (different aspects of chest).

Tri sets: One large set, comprised of three sets of different exercises, all targeting the same muscle group or opposing muscle group. Perform each exercise to failure and take no rest between the exercises. Example: Squats, deadlifts, leg extensions.

Giant sets: Series of 4 – 6 exercises done with little or no rest between movements (take a rest interval of 3 – 4 minutes between giant sets). You can perform giant sets for either two antagonistic muscle groups or a single body part. Example: Squats, leg curls, lunges, deadlifts.

Drop sets or multi-poundage system: Perform an exercise until failure, and then reduce the weight and continue until you reach failure again.

Eccentric training: Lowering weight slowly against gravity. Example: Incline dumbbell presses: Drive the weight up from the chest, then pause and slowly lower the dumbbells over a count of 6 to the chest. Try three sets of 6 reps.

Bodyweight training: Lifting your body with your body. Example: Pushups, chin-ups, squats. Try four sets of 8 – 12 reps.

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Cardio before or after strength training? Many fitness enthusiasts begin their workout with an aerobic activity before their strength training program. However, remember that strength training works off of “stored energy” within the muscles. Once you’re in your aerobic state, by the time you reach the weight room the stored energy is gone! Do your aerobic work after strength training!

Your Resting Metabolic Rate is the speed at which your metabolism works when you’re at rest. Since muscle requires more calories than fat does to maintain, building muscle can increase your metabolic rate even while you sleep!

DOMS is an acronym for Delayed Onset Muscle Soreness. It’s soreness that you feel in your muscles that doesn’t show up until a day or two after you work out. It’s a normal part of the process of repairing your muscles from the damage to the fibers you created while exercising. One must also be careful of overtraining, which can result in injury. Working with a trainer is an easy way to make sure you stay safe.

SAID stands for Specific Adaptations to Imposed Demands, a fitness industry principle that describes how our bodies adapt physiologically to new demands. The principle states that when we provide a training stimulus for a body system that is slightly beyond its normal capacity, that system responds by expanding its capacity, becoming better able to perform with less effort. Moreover, if this training stimulus is safely repeated over time, using a progressive and manageable incremental overload, the result is that the person’s fitness level and lean muscle tissue will increase.

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SICK CHILD?

focus on

KIDS

Marcia Leach, Ocotillo Village

Youth Services Director

It can take time for staff to notice a difference in a child’s behavior or physical appearance, especially during high traffic periods. Sometimes having to rule out symptoms from teething, allergies, and ear infections that can be similar to viral infections can also be challenging. No amount of cleaning can undo child-to-child contact, so doing an assessment of your child prior to dropping off at our facility can help us maintain the best environment for everyone.

When to keep your child home: • Fever of 100.2 or more without a fever-reducing medication

in the last 24 hours

• Greenish or yellowish discharge from the nose or eyes

• Unexplained rash

• Vomiting or diarrhea in the last 24 hours

• Uncontrollable coughing

If your child has been home with any of these symptoms for three days, it’s probably a good idea to see your doctor.

How to reduce spreading of germs: Talk to your child about their part in helping to prevent the spread of germs. • Wash and sanitize hands before entering and upon exiting

the Kids’ Club

• Wash hands before and after eating

• Wash hands after using the restroom

• Wash hands after blowing your nose, sneezing, or coughing into your hand

It takes a Village: The Village also has procedures in place to keep our facility as germ-free as possible.• Toys sanitized at least twice a day (mouthed toys removed

from play area to be cleaned and sanitized)

• Tables and countertops sanitized at least twice a day or as needed

• Vacuuming twice a day or as needed

• Bathrooms sanitized twice a day or as needed

• Laundry once a week (dress-up clothes, infant swings, stuffed animals, etc)—soiled laundry put aside or cleaned right away

• Door knobs, play areas and toys, swings, crib, etc., deep cleaned and sanitized with steam cleaner once a week or as needed

• Carpets and rugs steam cleaned twice a month

As child care providers, the struggle to keep kids from catching germs and viruses starts with a sick child entering our program.

Stay home.

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KEYevent location

C • CamelbackD • DC RanchG • GaineyO • Ocotillo

KIDS up andCOMING

MYZONEAPP

social influence

Start coming to the Village more and motivating yourself and your friends to do the same. What a great way for you and your friends to use technology to live a healthy lifestyle. Get a belt, use your belt, and make some social connections.

CAMPS

C D G O • Camp Village Kids MON – FRI, MAY 28 – AUG 2, 9 AM – 3 PM. CAMP VILLAGE OCOTILLO ENDS JULY 19

SPORTS

C • Swim Stroke School TUES/THURS, 4 – 5 PM

C • Village Vipers Swim Team and Swim Lessons YEAR ROUND

C • Group Swim Lessons OFFERED THRU SEPT 30

YOUTH SERVICES

C • Parents’ Night Out SATURDAYS, JULY 20, AUG 17, SEPT 21; 2 – 6 PM

SOCIALSPOT

Get motivated to work out more by being social with Myzone®. People who work out with Myzone increase their workout frequency when they are liking and commenting on their friends’ workouts through the Myzone app. Here are five great reasons to get a Myzone belt:

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This DC Ranch member knows that hard work and a positive attitude magnify our natural gifts.

Thomas Jefferson once said that he was “a great believer in luck, and I find the harder I work the more I have of it.” In a nutshell, that sums up the philosophy of Bob Handelman, a DC Ranch member who lives with gratitude for what he has while always pushing himself to do better.

At 78 years old and in the eighteenth year of his retirement, Bob is enjoying the fruits of a successful career in the sporting goods industry. He and his wife Susan are Chicago transplants who enjoy living an active lifestyle and going on a wide variety of adventures, from backroads excursions to luxury cruises to places like Europe, Asia, Africa, and more.

Fresh off of winning the Fitness for the Cure Myzone® Challenge in April thanks to what he calls “pure luck,” Bob set his sights on a Grand Canyon Rim-to-Rim trip with his son Brad, hosted by K2 Adventures this spring. “Back when I was 50, I took Brad on a trip to the Grand Canyon,” Bob recalls. “We hiked down the Bright Angel Trail and spent six nights rafting on the Colorado River. We had a great time, and now that my son is 50 I thought it would be a great idea to do it again.”

Knowing that hiking out of the Canyon is a grueling, nine-and-a-half-mile slog, Bob’s been preparing himself mentally and physically for the Rim-to-Rim experience. “If I’m going to do it, I better do it now,” he jokes.

During a break in his training, we had a chance to talk to Bob about the hike, about luck, and about how to live the best life possible.

the village: How did you get the idea for the Grand Canyon reunion trip? handelman: I was reading BetterLife earlier this year and I saw an article about K2 Adventures. I talked to them about the trip back in January, and it sounded like a lot of fun. I then immediately asked my son Brad, and he said, “I’m in.”

Do you do much hiking? Susan and I had always hiked all over Colorado and Arizona and took many vacations with Backroads Adventures. I like to bike and play golf, as well. About five years ago, I hiked down the Kaibab Trail and back up Bright Angel (South Rim) with some friends of mine over a couple of days. I’ve never done a Rim-to-Rim hike, so I’m looking forward to having that experience. And I figure I can always be helicoptered out if anything bad happens.

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SMART LUCK

focus on MEMBERS focus on MEMBERS

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But you’re in great shape… I’ve always been active and I work out all the time at the Village, but I know that hiking back up out of the Canyon after hiking down is going to be difficult.

Are you training specifically for the trip? I’ve done part of the hike before so I pretty much know what to expect, although I’ve gone on YouTube for pointers. I’ve also been hiking with a group of friends, and I supplement that with weight training and cardio at the Village. The other day I did a 13.5-mile hike, and I realized that my shoulders were sore from using my hiking poles. So I’m doing more work to strengthen my shoulders. I also have to make sure I don’t get dehydrated, so I have to consume much more fluid. I’m also training my legs a lot, because I’ve never hiked 25 miles in one day before. I’ve lost about five pounds, so that will help. Something else that’s helped me quite a bit is my little puppy, Brushstroke. She’s just 12 pounds but she loves to go for long walks.

Is your son ready for the trip? Oh yeah. He’s been going to the gym his whole life and is in incredible shape.

Will you be doing the hike together? My goal is to finish, and I told my son he should go ahead and get a good time. But he said he wants to stay with me the whole way. There’ll be 30 people in our group, and the folks at K2 Adventures will always have someone doing a sweep so no one gets lost.

Normally, what do you do at the Village? I weight train three days a week and I’ve been going to spin classes with Diane Galati ever since the Village opened. She is a trip—knowledgeable and lots of fun. I’ve also taken boxing from Bret Funk, which is a really great workout. Another excellent trainer that I’ve used is Adam Suraci. He’s given me some great pointers also.

What brought you out to Arizona? My wife Susan and I moved here from Chicago after I stopped working. We built a home up north and commuted down to the Gainey Village until they built the club at DC Ranch.

What did you do in Chicago? I co-owned a company that manufactured and sold NFL-licensed products to all the major retailers, like Kmart, Walmart, and Dick’s Sporting Goods. We were also in the bowling bag business, which my son still runs. I had a bachelor’s degree in marketing, but I took care of the all the manufacturing and financing for the company. We manufactured everything ourselves at that time.

How did you and your wife meet? We crossed paths in Chicago and got married six or seven years before I stopped working. Susan was a dance, drama, and visual arts teacher. Now she’s an artist who makes beautiful paintings.

Is she as active as you are? Definitely. She’s probably at the gym more than I am, and I’m there four days a week.

Do you do things together at the club? She used to spin with me, but she prefers the elliptical machine and weights, and has recently discovered Pilates with Jodi. So we normally do our own things at the club. We’ve met a lot of likeminded friends at the Village who share our interests.

What about outside the Village? We do a lot together. We walk our dog, travel, and eat, and Susan’s even gotten me into painting.

Is she excited about your Rim-to-Rim hike? She’s glad that Brad and I are going. But the day after we get back is her birthday, so I’m going to have to do something special for her then!

How do you think you’ve been able to stay so active for such a long time? My own personal opinion is that you have to be genetically lucky, and then continue to push yourself. I always look for instructors who can challenge and motivate me to do different things and have fun doing them, but even when I go to the gym on my own I make a commitment to really being there. Having a coffee and riding the bike for five minutes doesn’t count as going to the gym.

What about people who aren’t as lucky? Everyone has problems, challenges, and setbacks, but if you start letting things limit you, then you’re going to be limited in what you do. Do the best you’re able to do, but do it.

Do you have any advice for people? As long as you’re physically able, I think you should go to the gym consistently, look for passionate, interesting trainers, get inspired by others, and really be enthusiastic about testing your own limits. Do it for yourself and nobody else. Basically, if you’re really enjoying something, you’ve got to do your best to keep it going.

If you start letting things limit you, then you’re going to be limited in what you do.

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— Bob Handelman

SMART

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SPRING 2019PHOTOSTo have your Village Club event photo considered for the Focus on Members section next issue, please email it, with a short caption, to hmcmanus@dmbclubs.com (Camelback); ehubber@dmbclubs.com (DC Ranch); smcgann@dmbclubs.com (Gainey); or rkinney@dmbclubs.com (Ocotillo).

focus on MEMBERS

C • Tres de Mayo Party Camelback Village members enjoyed street tacos, cervezas, and dancing under the moonlight to the Raun Alosi band on the third of May!

D • Mother’s Day Tea We enjoyed a fun-filled day with finger foods, crafts, and lots of smiles!

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G • The Living Room at Gainey Village Happy Hour The Living Room at Gainey Village hosted a fun happy hour for members on April 10.

D • Women’s Connection Group Our DC Ranch Women’s Connection Group has gone bowling, explored Antelope Canyon/Horseshoe Bend, and competed in a fun trivia night. Each month we plan an outing for all the ladies at DC Ranch, allowing them to connect with one another. We welcome you and a guest to join us anytime.

G • Personal Trainer Client Appreciation Gainey Village personal trainers and their clients enjoyed a fun appreciation happy hour on April 11 at Famous 48.

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D • Casino Night

Members enjoyed our annual Casino Night party. The Shanghai Showgirls put on a great performance!

C • Bubbles and Bloom

Camelback Village members sipped champagne and created beautiful bouquets.

G • Cooking Class with Chef Maggie

Members enjoyed learning the secrets to making perfectly caramelized brussel sprouts with pancetta and chicken with an apple chutney with Chef Maggie from Whisked Away Cooking School during our May Cooking Class.

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G • Let’s Flamingle Member Poolside Party The Gainey Village “Let’s Flamingle” pool party on April 25 was just that…a great night of mingling! Two members surprised us and decided to race out to the floating flamingos and hop on them. Thank you to The Living Room for catering the great food.

D • Surprise & Delight Event

Membership held a Suprise and Delight in the lobby with handmade cookies from The Oliver Baking Company!

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Start snapping and sharing away!

Unique items from accessories, home goods, and on-trend fashion to classic pieces—you’ll find a variety of ways to celebrate our great nation!

© 2019 Village Health Clubs & Spas

focus on MEMBERS

O • 4th Anniversary Fiesta

Over 800 Ocotillo Village members and guests celebrated a fun-filled four years of living the Village Life at our Annual Ocotillo Village Anniversary Party.

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Events Limited Only By Your Imagination

Full Service

Catering

and Event

Planning.

Unique

Ideas for

Residential,

Social, and

Corporate

4 8 0 . 6 2 9 . 6 0 3 0

Regency Caterers ad for Gainey Village Better Life Newsletter 8-15-12.indd 2 8/16/2017 8:43:00 AM

In the center of it all...spectacular views, hand-crafted cocktails and live nightly entertainment!

Hyatt Untapped3rd Monday of the Month

7:30pm - 9:30pm

Local hidden gem! Discover Cantina Due nestled between SWB and Alto. Enjoy menu

items from both restaurants in one place!

AZ Happy Hour 4PM - 6PM Monday - Friday

Hyatt Regency Scottsdale Resort & Spa at Gainey Ranch7500 E Doubletree Ranch Rd | Scottsdale AZ | 480 444 1234

Start snapping and sharing away!

DISTINCTIVELY DIFFERENTSituated in the heart of Scottsdale’s exclusive Gainey

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the perfect oasis for a relaxing retreat. Enjoy the

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in the lush courtyard after a tranquil spa experience.

7300 E. Gainey Suites Drive | Scottsdale, AZ 85258

800.970.4666 | 480.922.6969 | sonesta.com/scottsdale

• Ranked one of Scottsdale’s Best on TripAdvisor

• An upscale all-suites hotel

• Desert oasis with lush courtyard, patio & Terrace Bar

• Complimentary full hot breakfast buffet & evening reception daily

• Free WiFi & no resort fees

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O • 4th Anniversary Fiesta

Over 800 Ocotillo Village members and guests celebrated a fun-filled four years of living the Village Life at our Annual Ocotillo Village Anniversary Party.

Village Members,

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