November Newsletter 2015
SWIM MEETSATURDAY, 11/14/15
9:00 AM - 12:00 PM
The lap pool and new hot tub will be closed at this time to accommodate the swim meet.
The locker rooms, gym, sauna, adult & family hot tubs and recreation pool will remain open during the swim meet.
Thank you for supporting our young swimmers.
Upcoming Holiday Club Hours & UpdatesWinter Hours
Club Closed Thanksgiving Day
Club Closed at 3pm Christmas Eve
Club Closed Christmas Day
4th Annual Wreath Making NightFriday, December 4th at 6pm
Back by popular demand!
Come create your own beautiful wreath with grapevines, greens and berries all collected for you from our own La Madrona grounds on Friday, December 4th in the new group fitness room.
$25 per person
Sign up in the Clubhouse, places are limited.
Join our fantastic junior tennis staff as we continue with 3 weeks of extra tennis and fun! The holiday junior tennis program will begin on November 30th and run through December 18th.
Rookies Monday 4:00 - 4:30
Beginners Tuesday to Friday 3:30 - 4:30
Intermediates Monday & Thursday 4:30 - 6:00
Beg & Adv Competitive
Ages 11-16 Tuesday, Wednesday & Friday 4:30 - 6:00
Please click here for additional information and pricing, and to enroll today!
The La Madrona aquatics department has created three weeks of programming to keep every member of the family active, happy and wet before the big holiday season arrives.
Our heated pools allow us to offer swim lessons year-round. Continue your progress or get the kids ready for your tropical holiday by enrolling in swim lessons. Jen is the scheduler for all swim lessons, so whether you are booking lessons with her or Greg, contact Jen at email@example.com to reserve your lesson times. SWIM LESSON FLYER
DECEMBER SWIM CAMP
Beginner Group - Monday through Thursday, 3:30 to 4:00 pm (lap pool) The beginner camp offers instruction on all aspects of competitive swimming with a new focus each day.
Advanced Group - Monday through Thursday, 4:00 to 5:00 pm (lap pool) The advanced camp will complete our challenging 12-Days of Power set which takes most swimmers four hours to finish. Swimmers pick up where they left off until the set is done, giving them the wonderful gift of pride in accomplishment. SWIM CAMP FLYER and REGISTRATION
NEW PRACTICE DAY!!! Our water polo class will be adding a day for the December season. The class will continue to be taught by Coach Tyler Chard in the deep end of the recreation pool from 1:45 - 2:30 pm on Wednesdays and now 4:15 - 5:00 pm on Fridays. Learn the fundamentals of the sport and get a great workout while making friends. Participants must be able to swim one length of the pool without assistance and tread water for one minute. Class is limited to 14 participants per day, so sign up now at the pool house to reserve your spot! WATER POLO FLYER
HIGH SCHOOL PRE-SEASON SWIM TRAINING:
Mondays & Wednesdays 4:00 to 5:00 pm dryland (group fitness room) and 5:15 to 6:15 pm swim practice (lap pool). Our three week High School Pre-Season Training program is designed for the high school athlete who is looking to go into their swim season ready for fast swims. However, any swimmer looking to improve their performance is welcome to enroll. Each practice starts with an hour of dryland training with Coach Tyler followed by an hour of swim practice with Coach Jen. Each partcipant must be in good physical health and be able to swim 200 yards of front crawl without breaks. PRE-SEASON SWIM TRAINING FLYER
AWESOME AQUATICS BUNDLE
Join us for an incredible aquatics bundle to end the year in good health. This three week package includes a private, 30-minute swim lesson ($32 - $40 value) and access to 60 aquatics classes for our adult swimmers. Our Aqua Fit classes will be held Mondaythrough Friday from 9:00 am to 9:45 am in the recreation pool. Our Swim Fit classes will be held Monday, Wednesday and Friday between 10:00 and 11:00 am and Tuesday and Thurtsday between 5:15 and 6:15 pm in the lap pool. Get fit, make friends and start a healthy habit! AWESOME AQUATICS BUNDLE FLYER
For more information about any of our programs, email Aquatics Director, Jen Kruse at firstname.lastname@example.org
La Madrona Gives BackFree Guest Pass! La Madrona is happy to once again be a collection site for Second Harvest Food Bank. Receive a guest pass for every full bag of non perishable food donated before November 18th. Please see one of our front desk staff members with your donation to receive your free guest pass or passes.
For information regarding Second Harvest Food Bank and who they serve please visit their website at http://www.thefoodbank.org
Thank you to all the kids and parents who joined us for the kids fall craft night and the parent’s night out! Here are some pictures that show the fun that was had.
Why is personal training at La Madrona better than other clubs?
• seasoned personal training staff with collectively over 50 years of experience in the fitness industry
• trainers specializing in post-rehab training
• trainers specializing in tennis, aquatics and martial arts exercise programs
• trainers specializing in pre and post-natal exercise programs
• trainers specializing in Functional Movement and corrective exercise
• trainers specializing in youth and senior fitness programs
Our FREE offer to you:
One free 60-minute personal training session ($70 value), to show you what personal training can do for you! Our experienced personal training staff will customize a program based on your specific needs and goals. Take charge of your health today, and call to schedule your free session (831) 438-1072
Offer good through December 31, 2015 (new personal clients only)
By Ashlea Hartz, Holistic Nutritionist
This recipe is a unique and nutritious twist on your classic mashed potatoes. Now I have nothing against the spuds, but cauliflower is rich in Fiber, Vitamin C, Vitamin K, several B-Vitamins and minerals.
1 large head cauliflower, core removed and cut into evenly sized florets
¼ cup Ghee or Organic butter
1 teaspoon sea salt
freshly ground black pepper to taste
1 Tablespoon plain, unsweetened almond milk (as needed for consistancy)
Optional: add garlic, organic cheese or fresh herbs to taste
Fill large pot with a few inches of water and a steamer basket. Add cauliflower to steamer baskets and bring water to a boil. Steam until very soft. (About 10-12 minutes). Remove from pot and allow to cool for a few minutes. Place cauliflower and the rest of the ingredient into a food processor and pulse until it is a creamy texture. Enjoy this side dish with your favorite holiday meal.
Ashlea Hartz, N.C, RYT
Holistic Nutrition Consultant, Registered Yoga Teacher
~nourish to flourish~
Healthy Living for Busy People
Sunday, November 15th, 11am-12:30pm
$15 ~ Sign up at the clubhouse
Sticking to a nutrient-dense diet and a regular exercise program can be hard to fit into our modern life. Before you throw in the towel, come learn how a little planning, smart shopping, and a positive attitude can make healthy living a breeze.
How do you fit in a workout when traveling?
Need to make a delicious dinner in less than 30 minutes?
Then sign up for this workshop today!
Nutritionist Ashlea Hartz and Personal Trainer Jessica Goodwin will give away their personal tips and tricks for living on-the-go! The day will include simple exercises you can take anywhere and healthy snacks that travel with you!
The ankle is a complex hinge joint that is primarily defined by the shin bone (tibia) and its meeting with the talus bone on top of the foot. There are several other bones that surround this meeting, as well as all the muscles, ligaments and tendons that make these bones moveable in several directions, but with an estimated 23,000 Americans suffering an ankle injury each day, who wants an anatomy lesson? Instead, let’s focus on how to prevent ankle pain and injury by improving the joint’s overall function.
Running and sports that involve agility are usually the cause of most ankle injuries, and these usually stem from the joint and tissues that surround it not being strong, mobile or stable enough to control the joint when asked to perform a task. Encourage your clients to perform the following exercises before going out for a run or doing agility work to prepare the body for movement and possibly prevent future injury. These exercises for the ankle and foot will help strengthen the joint by creating stability and mobility in the surrounding regions.
The peroneals are a group of muscles that run down the side of the lower leg and attach between the knee and the ankle. Their respective ligaments run around the foot and ankle and can cause pain and undo tension when these muscles are tight. Using a foam roller to perform self-myofascial release therapy will help muscle release tension and, as a result, relieve the stress being placed on the attachment points in and around the foot and ankle. Begin with the foam roller or therapy ball beneath the lateral aspect of the knee (remember to roll only on soft tissue, not across bone). Slowly work toward the ankle, stopping up to 30 seconds at any spot that may feel tender.
Because the hamstrings and calf (and soleus) are the major muscles in the posterior aspect of the leg, they are primarily responsible for plantar flexion of the foot and can become tight when there is an issue of mobility in the ankle. To stretch both areas, use a stretching strap (yoga strap or belt) while lying supine on the floor. With one foot in the strap and the other resting on the floor with the knee bent, pull back while trying to keep the leg straight and hips on the ground. When the leg can no longer stay straight, bend the knee and continue to pull back on the strap, this time focusing on pulling the toe down toward the face. This will stretch both the upper and lower portion of the back of the leg.
Create an Arch
A week foundation is often to blame for other areas of the body becoming injured, so a good place to begin training is improving the support system. Strengthening the arches in the feet will help provide additional support to the ankle. Think of the foot as a tripod: one leg under the big toe, one under the pinkie toe and one under the heel. Now press those three points into the ground and try to squeeze them together. This will force a contraction in the arch of the foot, pulling the bottom of the foot off the ground. Practice holding this for five to 10 seconds and then releasing for five to 10 reps.
Create an Arch (Part 2)
Towel crunches are another great exercise for creating an arch. Have your client sit with shoes off and place the edge of a towel under the foot. Using only the toes, have the client pull the towel in toward the body, which will force the arch of the foot to do work, further creating a stronger foundation.
Engage Support Muscles
By including dynamic movement patterns, especially when barefoot, the muscles that support the foot and ankle movement will be engaged to further improve stability of the joint. Try performing single-leg exercises like reaches. Stand on one leg in the middle of a ring of cones (as if standing in the center of a clock). Reach the lifted leg to 12 o’clock, 3 o’clock, 6 o’clock, and9 o’clock without rotating at the hips.
Reprinted from American Council on Exercise
For more exercises like these, come try our Mobility class
Wednesdays and Fridays 12:30pm-1:15pm
Fred Charlebois is a dedicated and skilled tennis professional, with over 20 years experience in the tennis industry. His experience spans the globe from his junior days in Montreal, Club Med instructor in St Lucia, tennis shop manager in Santa Barbara and Head Professional in Texas. Fred earned national ranking as a junior player in Canada, and played #1 singles and doubles in college. He earned a bachelor’s degree in Athletic Therapy specializing in Exercise Science from Concordia University in Montreal.
Fred’s teaching philosophy is to provide individualized attention, and find the perfect balance between progressive skill development, fitness, and, of course, FUN! He is dedicated to helping you achieve your personal goals whether you are a first time player looking to have some healthy fun in the sun, or an experienced competitor looking to take your A-game to the next level.
The new junior tennis program lead by Fred Charlebois will begin this December 2015. Stay tuned for the winter junior tennis offerings to be released next week. Not only will Fred be leading our junior tennis program, he will be teaching adult lessons and clinics. He will be offering regular weekly clinics to add to our great adult clinic schedule.
New Adult Tennis Clinics taught by Fred
6:00-7:30pm “Winning Wednesdays” Explore winning double strategies
6:00-7:00pm “Rookie Dads Beginning Tennis Class” Covers all the basics in a fun filled intro class
9:00-10:00am “Stroke of the Week” Dive into technique with lots of great pointers
10:00am-11:00am “Cardio Tennis” Fun tennis drills set to music
Fred’s clinics begin Sunday, November 8th. Click here to view the entire adult clinic schedule and pricing.
We look forward to Fred adding additional tennis clinics to our adult clinic line up as well as providing a wide range of tennis lesson availability in the very near future!
Come meet Fred next week at one of his great clinics!
Save the Date:
La Madrona Decks the Halls
La Madrona will be decking the halls this holiday season on Friday, December 18th with fun activities and treats for our members all day long!
Come say hi to Santa while enjoying a yummy hot chocolate bar in the afternoon, or stop by and enjoy a holiday tea party in the morning.
Full schedule of activities and goodies will be unwrapped soon. Stay tuned!
Tennis Court Rules Reminder
Please be courteous to your fellow members and follow the below tennis court rules and guidelines:
1. Non-marking athletic shoes must be worn. No bare feet or sandals.
2. Shirts must be worn.
3. All drinks (other than water) and food must be kept off the playing surface
4. Spectators/parents must remain off the courts during match play and lessons. We have a great viewing area located above the courts, at the landing.