RACQUETEER - lgsrc.comlgsrc.com/_new/wp-content/uploads/2020/09/... · 9/9/2020 · Sleep Promoting Foods to Eat Sleep-promoting lifestyle enhancements - Make lists to keep you organized

RACQUETEER

14700 Oka Road, Los Gatos, CA 95032 I (408) 356 - 2136 I www.lgsrc.com I [email protected]

Newsletter for Members of the Los Gatos Swim & Racquet Club September 2020

Tennis �� 2Aquatics �� 3Group Exercise �� 4Group Ex Zoom Schedule �� 5Fitness �� 6Kids’ Club �� 7

CLUB HOURS

LABOR DAY HOURS

IN THIS ISSUE...

Weekday HoursMonday - Friday 5:00am - 8:00pm

Weekend HoursSaturday and Sunday 6:00am - 8:00pm

The Club will be open from 7AM-8PM on Labor Day, Monday, September 7th. Lifeguard hours and diving board hours are 12PM-8PM. Labor Day is the last day of the Diving Board for the season, so make sure to make reservations to come out and enjoy it one more time before our season is over! Please see page 5 of our Newsletter for our modified Group Ex Schedule.

Our Fall Swim Schedule is in effect! All Lanes and zones are available for 50 minute reservation time slots. Monday-Friday from 5AM - 2:50PM all lap lanes are available in both pools and are available to be reserved for 50-minute blocks (a friendly reminder that zone 6 of the training pool and

zone 6 and 7 of the large pool are sections and not full lanes). Swim Team practice is in the Training Pool from 3PM - 6:45PM. Lap lanes are available in the training pool before Swim Team from 2PM to 2:50PM and after from 7PM - 7:50PM.

From 3PM-8PM in the large pool we added 1 additional lap lane, which is zone 5. Zones 4 and 5 in the large pool are lap lanes and zones 1, 2, 3 and 6, 7, 8 are free swim areas.

Face Coverings -are not required when a person is in the pool swimming, but face coverings must be worn while on the deck and in other areas of the Club.

Social Distancing – Please keep six feet distance between you and others while on Club premises. (except people in your own household) at all times.

Thank you and we look forward to seeing you at the pool!

FALL SWIM SCHEDULE

Page 2 • Los Gatos Swim & Racquet Club

SLEEP MATTERS! DECREASES FATIGUE, HELPS RECOVERYParticipating in tennis comes with many health and fitness benefits. Playing competitively burns more calories than some other popular exercises, including aerobics. There are many physical reasons to play tennis, and they help with fitness and improved health.

Focusing on nutrition and agility, tennis helps to prevent injury while maintaining higher energy levels. The health benefits of tennis are plentiful, but you’ll also be developing a work ethic and learning to compete one-on-one with ups and downs through each game.

Tennis is a game that helps you maintain a healthy lifestyle, and our tips from USTA show you how to use tennis to your health advantage.

This is where the importance of sleep comes in. Sleep is where the magic happens. It’s proven to decrease fatigue, increase energy, enhance focus at match time and accelerate post-match recovery time.

Tryptophan is an amino acid that makes melatonin in the brain, which is secreted at night for a healthy sleep cycle. There are certain things you should and shouldn’t do to help get the best night’s sleep possible and in turn, perform optimally.

Sleep Promoting Foods to Eat

Sleep-promoting lifestyle enhancements- Make lists to keep you organized on match day so you don’t forget anything.- Before bed, breathe deeply, in through your nose and into your belly for five minutes to calm your mind and lower your heart rate.- While breathing, visualize great match day performance.- Avoid bright light in the evening (that includes the light from cellphones, laptops etc.); it can inhibit melatoninproduction by sending alerting signals to the brain.- Keep your room cool, at about 65 degrees. Body temperature is tied to your sleep cycle, so if you’re too hot itcan interfere with that cycle causing restlessness.

Sleep-disrupting foods to avoid- Caffeine (remains in your system for hours)- Alcohol (disrupts later stages of sleep that promote memory and motor skills)- Processed foods high in fat and sugar (causes indigestion and heartburn).Source: https://www.usta.com/en/home/improve/tennis-health---fitness/national/sleep-matters.html

TENNIS

Containing melatonin:o Tart Cherrieso Pineappleo Orangeso Bananaso Gogi Berrieso Grapes

Containing tryptophan:o Milko Cheeseo Yogurto Nuts (walnuts, peanuts, almonds)o Salmono Tunao Chickeno Turkeyo Shrimpo Eggs

AQUATICS


2020-2121 YEAR-ROUND SWIM TEAM

2020-2121 Year-Round Swim Team is now available for registration! Join Head Coach Shelbi, Coach Sam, and Coach Giuliana for a great season ahead! The following are practice times per group for our upcoming 2020-2021 Season. These times are based on COVID-19 protocols, which requires no more than 12 swimmers in the pool at a time. Once restrictions lift, practice times will increase.

WORK ON YOUR WEAKNESSES TO BECOME A CHAMPION

Stroke School Non-Competitive Track Competitive TrackTadpole 3:00 pm - 3:30 pm Mini 3:00 pm - 4:00 pm Silver 4:05 pm - 4:45 pm Junior 3:40 pm - 4:20 pm Gold 4:30 pm - 5:20 pm Senior 5:10 pm - 6:00 pm Platinum 5:45 pm - 6:45 pm

Cost: $125.00/month + $100 annual team fee (prices set to change after COVID-19 regulations lift). To register for LGSC or to get more information on our team, please visit https://www.teamunify.com/calgsc. Not quite ready for swim team? Our tadpole group is a great introduction to the basics of swimming! If you have any questions about registration or groups, please email Coach Shelbi at [email protected] or call us at (408) 356 - 2136.

Perhaps you’ve heard of the old saying, “A chain is only as strong as its weakest link.” Within these words lies the straightforward formula for your ultimate success in the pool. If you have a BIG dream in the pool and you really want to turn it into a reality, then the fastest, most direct way to make this happen is to highlight and then aggressively work on your weaknesses.

Will you get better working on and strengthening your strengths? Absolutely! However, you’ll improve faster and make much more significant gains in your swimming by committing yourself to highlighting and then going after the things that you’re not so good at. But let me state the obvious here: This is far easier said than done!

Most of us do not like working on things that we’re not good at. Spending time with your weaknesses can be a frustrating and oftentimes demoralizing process. It’s never fun to focus on things that you don’t do well. As a result, we go out of our way to avoid the emotional discomfort of this kind of work. Unfortunately, when you avoid your weaknesses and only work on the things that you think you’re good at, your weaknesses stay weaknesses. They remain your “Achille’s heel,” and as a result, will always be the one thing that holds you back. For example, if you lose time on your walls like a lot of swimmers do, and you avoid focusing on what you’re doing wrong there, then it won’t much matter if you get faster between the flags. Your turns will always be the one thing that holds you back from achieving that cut you so desperately want to achieve.

Similarly, if there is one stroke you repeatedly tell yourself you “hate,” and is your “worst stroke,” then every time you have to swim it, you will totally psych yourself out. This mindset will physically tighten you up, making the stroke even less efficient than it is, and the fact that you “hate it” will help you avoid working on it and possibly correcting the technical mistakes you’re currently making.

Keep in mind, there is a four-word formula for your ultimate success both in and out of the pool: GET COMFORTABLE BEING UNCOMFORTABLE!

That is, if you really want to achieve anything worthwhile in your life, then you have to practice consistently stepping outside of your comfort zone. You have to get used to being “uncomfortable.” By regularly moving towards and working on the things that you’re not so good at, whether it’s your under-waters, a stroke that you “hate,” a bad habit with your breathing pattern or something else, then eventually you’ll turn that weakness into a strength. Of course, the end result of this is that you’ll soon start going faster. And when that happens, I can promise you that you won’t get bummed out by it. On the contrary, the weakness that you avoided like the plague will soon turn into one of your strengths.https://www.usaswimming.org/news/2020/01/06/mental-toughness-toolbox-work-on-your-weaknesses-to-become-a-champion


GROUP EX SCHEDULEThe concept of Active Aging is defined as “…the process of optimizing opportunities for health, participation and security in order to enhance quality of life as people age”. Specific to the fitness industry; “active aging” refers to people maintaining the capacity to optimize their lives, giving them the prospect to make the most of the opportunities and benefits with increased life expectancy.

Many individuals are living longer and better than before. Cutting-edge research reveals the secrets involving aging and how we can proactively become involved with our chronologically enriched friends. We know that we can train and slow down the aging process by focusing on mental health, cardiovascular conditioning, strength training, flexibility, fall prevention and balance. It is important to recognize why we don’t just “teach seniors” any longer, we focus on training the brains and bodies of our 50+ participants.

Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, while

reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.Your quality of sleep is vital to your overall health. Regular activity can help you fall asleep more quickly, sleep more deeply and wake up feeling more energetic and refreshed. Exercise can be a huge stress reliever. The endorphins it produces can actually help reduce feelings of sadness, depression and anxiety. By being active and feeling strong, you can naturally feel more self-confident.

Starting or maintaining a regular exercise routine can be a challenge at any age and it certainly doesn’t get any easier as you get older. You may feel discouraged by health problems, aches, pains or concerns about injuries and falls. If you have never exercised before, you may not know where to begin or perhaps you think you are too old and frail. One may feel that you can never live up to the standards that were set when you were younger. While these may seem like good reasons to slow down and take it easy as you age, they’re even better reasons to get moving. Becoming more active can energize your mood, relieve stress, help you manage symptoms of illness, pain and improve your overall sense of well-being. You can gain the benefits from adding more movement and activity to your life, even in small ways. No matter your age or physical condition, it’s never too late to get your body moving, boost your health and outlook and improve how you age.

Activities such as Sudoku or Crossword Puzzles can help keep your brain active but little comes close to the beneficial effects of exercise on the brain. It can help brain function as diverse as multitasking, creativity, preventing memory loss, cognitive decline and dementia. Getting active may even help slow the progression of brain disorders such as Alzheimer’s disease. The benefits of exercise to the aging population are numerous and diverse. It is never too late to start your journey to a happier and healthier you!

New class day and time for Active Aging! Join Katherine George on Tuesdays and Thursdays from 10AM-11AM on Zoom. You can find the Zoom class link at http://lgsrc.com/zoom-group-ex-classes/.

Katherine is certified Group Exercise Fitness Instructor through AFAA. She holds Certificates in Indoor Cycling, Resistance Training, Water in Motion, Strong By Zumba, and U-Jam. She has studied Ballet, Jazz and Tap. She holds her AA in Speech Communications and is working on her BA. She is excited for new challenges. Katherine has been an Ultimate Barre instructor for over five years, before Barre became so popular, through Core Fitness Company in San Jose. Presently she has been working for three years with her amazing Seniors at Saratoga Retirement Community. Her children are her family’s 5th generation to live in Los Gatos and she is so excited to be part of LGSRC, where her own mother and aunts were all Members growing up. She brings her passion for God, fitness, and dance. She lives to motivate and to get you moving. She hopes to see you in class! Join Katherine on Zoom for Active Aging on Tues/Thurs at 10AM, Pilates Sculpt on Fri at 9:45AM, and Pilates Sculpt on Sat at 10:30AM.

WELCOME OUR NEWEST INSTRUCTOR: KATHERINE GEORGE!

BENEFITS OF ACTIVE AGING


SCHEDULESEPTEMBER GROUP EXERCISE SCHEDULE

LABOR DAY GROUP EXERCISE SCHEDULE

7:00AM Group Cycle with Dolores8:30AM Barre with Patty on Zoom10:00AM Water Fitness with Patty12:00PM Zumba with Amie on Zoom

Time Monday Tuesday Wednesday Thursday Friday Saturday

6AM-7AMSunrise Cycle

Dolores MontenegroTennis Deck

Sunrise CyclePatty Levis

Tennis Deck

Sunrise CycleDolores Montenegro

Tennis Deck

7AM-7:45AMGroup CyclePatty Levis

Tennis Deck

10AM-10:50AMWater Fitness

Patty LevisTraining Pool

Water FitnessPatty Levis

Training Pool

Water FitnessPatty Levis

Training Pool

12:15PM-1:15PMGroup CycleRachel YoungTennis Deck

Group CycleRachel YoungTennis Deck

Time Monday Tuesday Wednesday Thursday Friday Saturday

8AM-9AM Cardio SculptDolores Montenegro

8AM-8:30AM Foam RollingAnn Weismann

Foam RollingAnn Weismann

8:30AM-9:30AM BarrePatty Levis

Pilates MatAnn Weismann

BarreEmilie Schultz

Pilates MatAnn Weismann

BarrePatty Levis

9:15AM-10:15AM YogaStephanie Moulard

9:45AM - 10:45AM Pilates SculptKatherine George

10AM-11AM Active AgingKatherine George

Active AgingKatherine George

10:30AM-11:30AM Pilates SculptKatherine George

12PM-1PM ZumbaAmie Narkiewicz

ZumbaAmie Narkiewicz

4PM-5PM Gentle YogaAnn Weismann

Gentle YogaAnn Weismann

5:30PM-6:30PM Athletic ConditioningVictoria Palmen

ZumbaCoco Salado

Athletic ConditioningVictoria Palmen

ZumbaCoco Salado

Legend Strength Cardio Zumba Aquatics Sculpt Yoga

Group Exercise Live Instruction Scheduleat Los Gatos Swim and Racquet Club

Group Exercise Online ZOOM Schedule Register at http://lgsrc.com/zoom-group-ex-classes/

FITNESSPERSONAL TRAINING AT LGSRC


From helping you reach your fitness goals to figuring out how to exercise safely with a chronic condition, learn the top 10 benefits of personal training and why it could be one of the best investments you’ll make in your overall health and well-being.

1. Motivation. Most of us work harder in the presence of others. Having a trainer by your side can provide the encouragement, energy and motivation you need to jumpstart your routine. A trainer can also help you set goals, create a plan to accomplish them and celebrate the day you reach them.

2. Consistency. Do you find it difficult to stick with a program or habit? A trainer can hold you accountable and help you overcome all the excuses you might use to avoid your commitment to exercise. It’s a lot harder to skip the gym when you know someone is waiting for you.

3. Clarity. Fitness can be confusing. There is a lot of information to sort through. Eat this, not that. Cardio before or after strength training? Your trainer can help you find credible information and provide direction on your fitness journey. A trainer can help remove the guesswork so you can put all your energy toward accomplishing your goals.

4. Confidence. The gym can be intimidating. Working with a trainer allows you to become confident with how to perform exercises, use machines and navigate the facility. After a few sessions, you will feel ready to tackle the weight room on your own. Even better, an ego boost during exercise can promote stronger self-confidence and self-efficacy, which can help you stick with your exercise program over the long term.

5. Avoid Injury. If you are new to exercise or find that some movements are painful, it is worth hiring a trainer to be certain that you are moving in a safe and effective way. Taking the time to learn proper exercise technique can improve your results and prevent annoying injuries.

6. Individual Attention. When it comes to fitness, everyone is different. Your unique body mechanics, experience, goals, fitness level, likes and dislikes can guide your trainer in creating a plan that is specific to your needs. With a program that fits, you are more likely to maintain the habit and see results.

7. Sport-specific Training. Do you want to run your first 5K or prepare for a backpacking trip? Looking to shave some strokes off your golf game? Your trainer can design a fitness program specific to your sport, which will improve your performance and reduce your chance of injury during the event(s).

8. Training With Medical Conditions. Exercise is beneficial for preventing or managing many common chronic conditions such as diabetes, heart disease and hypertension. However, exercising with a medical condition requires additional precautions. A knowledgeable trainer with experience training clients with chronic conditions can design a program that ensures your safety and provides a positive exercise experience.

9. Aging Gracefully. Our bodies change as we age. Perhaps the exercises you used to do no longer work with your body, or maybe you’ve stopped seeing results. A trainer can help you adjust or adapt your program as you age, which will allow you to maintain functionality and strength.

10. FUN. Believe it or not, exercise can be enjoyable. A savvy personal trainer can make exercise both effective and fun. Group or buddy training can be a great way to increase enjoyment, make exercise social and attain the services of a trainer for a cheaper rate. And simply working with a trainer who you like and respect can be enough to provide you with more gratification from your workouts.

Los Gatos Swim and Racquet Club is still offering Personal Training! Contact Fitness Director, Brian Schweitzerhof, at [email protected] or (408) 356 - 2136 for more information.

Source: https://www.acefitness.org/education-and-resources/lifestyle/blog/6394/top-10-benefits-of-personal-training/

Teaching your child to swim and encouraging him to swim regularly can have significant benefits for both his health and safety. Especially on a hot day, swimming is a way to keep cool while encouraging a healthy level of physical and social activity. Swimming provides a more effective workout than some other activities.

SafetyAccording to KidsHealth.org, drowning is the second leading cause of death for people between the ages of 5 and 24. By teaching your child to swim, he will not only become a stronger swimmer, but also gain valuable experience in the water. This

experience greatly reduces the risk of an emergency if your child accidentally falls in an unguarded pool or gets pulled into deep water by a rip current at the beach.

Physical HealthAccording to 24 Hour Fitness, swimming is an excellent cardiovascular workout that promotes heart and lung health, improves strength and flexibility, increases stamina and even improves balance and posture. In addition, swimming is a way to prevent childhood obesity, which has been linked to juvenile diabetes, notes the Centers for Disease Control and Prevention. Swimming also puts less strain on joints and connective tissues than other forms of exercise.

Emotional HealthEncouraging your child to swim can also improve his mental and emotional health. The natural buoyancy of the water is more relaxing than other types of exercise, notes 24 Hour Fitness. In addition, the CDC found that people tend to exercise for longer periods of time while swimming. Swimming can also improve overall mood, and help combat depression, notes the CDC.

Los Gatos Swim and Racquet Club offers wonderful opportunities for your child to swim year-round! Learn more about how to make pool reservations by calling the Front Desk at (408) 356 - 2136. If you want to learn more about our year-round swim team, contact our Aquatics Director, Shelbi Oskolkoff-Campbell at [email protected]. See you at the pool!

Source: https://www.livestrong.com/article/148394-what-are-the-benefits-of-swimming-for-kids/

JUST FOR KIDS!WHAT ARE THE BENEFITS OF SWIMMING FOR KIDS?


Turn fallen leaves into beautiful works of art with this autumn craft for kids! We suggest beginning by going on a walk or hike to collect fallen leaves of all different sizes, colors, and textures. Then, set kids up with paint, paper , and paint brushes and have them paint the fallen leaves. Next, press the leaves while they are still wet onto paper to make beautiful leaf prints! Find this craft and other seasonal craft and play ideas at https://www.growingajeweledrose.com/.

AT HOME LEAF PAINTING CRAFT

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RACQUETEER - lgsrc.comlgsrc.com/_new/wp-content/uploads/2020/09/... · 9/9/2020 · Sleep Promoting Foods to Eat Sleep-promoting lifestyle enhancements - Make lists to keep you organized