May / June Newsletter 2023 | Dallas Athletic Club

Management Team

General Manager

Brent Burkhart bburkhart@dacstaff.org

Executive Assistant

Pat Stevens pstevens@dacstaff.org

Chief Financial Officer

Cassie Thames cthames@dacstaff.org

Clubhouse Manager

Joanna Brewer jbrewer@dacstaff.org

ClubKids Manager

Mila Luna mluna@dacstaff.org

Communications Director

Kelsey Bohlman kbohlman@dacstaff.org

Events & Catering Director

Madison Vaughan mvaughan@dacstaff.org

Executive Chef

Michael Lamping mlamping@dacstaff.org

Fitness Director

Jeff Hoke fitness@dacstaff.org

Assistant General Manager

Phil Callahan pcallahan@dacstaff.org

Director of Golf

Lance Patterson lpatterson@dacstaff.org

Golf Course Superintendent

Travis Moore tmoore@dacstaff.org

Massage & Wellness

Galen Flemons gcflemons@gmail.com

Membership Director

Cari Wheatley cwheatley@dacstaff.org

Director of Retail Bridget Bartlett bbartlett@dacstaff.org

Service Director

Isis Marquez imarquez@dacstaff.org

Director of Tennis Natalia Prinz nprinz@dacstaff.org

Board of Directors - 2023

President

Lance Lane

First Vice President

Matt Sisk

Second Vice President

Don Gafner

Secretary

David Brock

Treasurer & Finance Committee Chair

Tim O'Brien

Governance Committee Chairman

Kris Moldovan

In This Issue...

President’s Letter

Welcome New Members

From the Archives

Mini Manners & Social Graces Event

Upcoming Club Events

Dining Specials

Course Conditions

Golf Lesson and Workout

Tennis News

How Hard Should I Workout?

Pool Rules and Hours

Events Calendar

May -

Tennis Pro-Am

Murder Mystery Dinner | Adults Only

Mizuno Fitting Day

WGA Member-Member

ClubKids Mother's Day Craft Night

Tennis Social

Mother's Day Brunch

Disney Trivia Family Night

Couples 9-Hole 2-Person Scramble

MGA 4-Club Scramble

TaylorMade Fitting Day

Memorial Day Weekend

Memorial Day Buffet & Pool Party

Closed

House Committee Chair

Scott Dooley

Membership Committee Chairman

Whitney Ragsdale

Strategic Planning Committee Chairman

Warren Sibley

Golf & Grounds Chair

Paul Broome

Scholarship Committee Chairman

Jim Koch

Email the Board of Directors boardofdirectors@dacstaff.org

JuneOn

WGA ABCD Scramble

Mini Manners

TaylorMade Fitting Day

Father-Daughter Dance

Junior Golf & Junior Tennis Camp

Father's Day Brunch

Father's Day US Open Viewing Party

Mr. Joe Schuster and his daughters, Maggie and Ellie, at the 2022 DAC Father-Daughter

They say as you get older time goes by quicker. I would definitely have to agree with that. We are now heading into the busy season of the Club with the weather warming up, and the pool opening in late May. Be sure and take full advantage of your Club and get outside and enjoy the warmer weather.

Speaking of time moving by fast, before you know it our Gold Course project will be complete. We will have a redesigned golf course with six new holes to play as well as a brand new sprinkler system and bentgrass greens. You may have already noticed a lot of changes on the Gold Course as Travis and our contractors work to get this project going and completed as quickly as possible. Again, I ask for your patience and understanding as we move forward with limited golf on one of our courses. Lance

F rom the Desk of Cari Wheatley

Summer is my favorite time of year at Dallas Athletic Club! I hope to see everyone taking advantage of all there is to offer on the Courts, Course and Pool Deck. We have a few Tennis and Athletic memberships currently available, so I encourage you to invite your friends to join you in the DAC summer fun!

We have experienced Family Activity Leaders on staff who have a passion for working with children. ClubKids is where your children can have a blast, while Mom and Dad have fun enjoying all the wonderful amenities here at the Club; from dining with friends, a workout in the Fitness Center, tennis and golf clinics and lessons or social activities you participate in on Club property.

Reservations for ClubKids can be made online or on the App making childcare

and his team are working on concepts to make this work as we move forward over the next year.

Our goal is to keep you constantly updated on the redesign project over the next several months. I believe correspondence will be critical for us to make sure that everyone knows what we're doing and where the project is going. If you have any questions, feel free to ask me or any of the golf staff, or check out the new Golf Course Project page on our website, under the Golf tab. These are exciting times for our Club, and the future is very bright. Our membership is full and we continue to have a healthy golf waitlist. The word is out about DAC, and people want to be here.

Have a great summer!

Lance Lane President

president's letter membership

more convenient than ever!

On the website under the “Youth” navigation tab select the ClubKids tab. Next, on the Calendar Feature you can select the day and time you wish to make a reservation. If your child does not come up when you type in their name, it means we do not have them on your DAC Profile. Please send me an e-mail with their name and full date of birth (00/00/0000), and I would be delighted to updated your profile for you! ClubKids welcomes members' children, grandchildren, and guests ages 2 & up (bathroom independent). Please make reservations 24 hours in advance in order to be guaranteed space at ClubKids. Cheers,

Celebrating One Year

Scherena Thomas

Santa Maria Jimenez

Joani Naranjo Sanchez

David Rendon

John Burriss

Celebrating Two Years

Josue Araiza

Celebrating Four Years

Maricela Diaz

Celebrating 5+ Years

Cassie Thames (5)

Mateo Gonazles Barrientos (7)

Fidelmar Carbajal (8)

Celebrating 10+ Years

Anastacio Parra (12)

Roman Garcia (14)

Celebrating 20+ Years

Isidoro Cornejo (22)

In Memoriam

Jerry Biesel

DAC Member since 1986

Jay Johnson

DAC Member since 2008

René Lewalling

DAC Member since 2014

Calling all 2023 Graduation Seniors

DAC wants to celebrate our Club Seniors! Please scan the QR code and submit your Seniors information by June 2, 2023 to be featured in the next newsletter!

Membership Director

cwheatley@dacstaff.org

Adam Lowe Business Associate Golf Transfer, Brown and Riding

Ehren & Katie Hartz Tennis

Derek & Heather Hubbard Athletic Todd & Wendi Koleszar Athletic

Michael & Lorisa Miller Tennis Raymond & Maggie Morrow Tennis

Bennett & Hanna Brown Tennis

Kale & Aubrey Butcher

Asa & Jen Cascavilla Tennis Scott & Julie Eisenberg Tennis JD & KC Hall Athletic Pat & Allie Hannahan

Spencer & Ashley Sissell

Brent & Lauren Worthy

Member Milestones

Celebrating Five Years at DAC

Mark Aaron Gunder

Tommy Mann &. Jennifer Scannell

Christopher & Courtney Panatier

Guy & Stephanie Wade

Michael & Melanie Mitchell

Brent & Thea Van Loggerenberg

Alden & Betsy Cummins

Molly & Brad Alesi

Russell & Andrea Miller

Kelton & Kimberly Presley

Derry & Mary Hope Burns

Bradley & Katherine Weber

Michael & Tina Menton

Stephen & Whitney Wagner

Scott & Dara Elizabeth Mascianica

Brandon & Amy Davis

Kailey & Ryan Posey

Jason & Jenni Purser

Kurt & Tiffany Leedy

Audrey Idom

Andrew & Taryn McDonald

Porter & Lori Brawley

Joseph & Jennifer Mira

Drew & Melissal Landis

Lauren & Mike Dement

Carr & Ashley Carothers

Celebrating 10 Years at DAC

Terry & Laurie Shaver

Bruce Schneider & Rosanne McAdam

Atticus & Jennifer Wisener

Richard & Allyson Anderson

Jerry & Barbara Selinger

Blair Wheeler

Brian & Heather Kraft

Matthew & Meredith Rooker

Chester & Terri Plauche

John & Rana Pascoe

Bryce & Keven Fowler

Kathryn & Joe Proctor

Frank & Stacy Cinatl

Haskell & Sandra Kirkpatrick

Ryan & Christian Moorman

Clayton Frenzel

Sean & LoriJean Reed

Celebrating 20 Years at DAC

Mike & Lisa Pipkin

Meng & Anna Yee

Sean Goff

Celebrating 30 Years at DAC

Tom & Michele Brand

Benton & Patti Poole

Celebrating 40 Years at DAC

Ron & Elizabeth Knight

Tennis Anyone... from the archives

and plans call for a modern pro shop near the courts.

The time is July, 1955. Yet another facility for DAC members and their families! The long awaited tennis program is getting underway with construction of four courts and hopefully play will begin in mid-July. Located south of the clubhouse, the four California-type concrete courts were constructed under the design of Gene Mako, considered to be one of the West Coast’s top authority on Tennis Courts. Two of the four will be lighted for night play and all will be encircled with fencing. The plans are in the works to hire a Tennis Professional before the opening

Take yourselves to September, 1955.

New Tennis Pro

Leo LaBorde’s first exhibition clinic was held on August 20 despite the rainy forecast. Mr. LaBorde hopes to develop a strong team of tournament players from DAC members and their families.

dining & social

An Update from our Clubhouse Manager

by Joanna Brewer, Clubhouse Manager

Outdoor season is finally here at DAC after a chilly winter! Music on the Lawn returned at the end of April and pool season is closely approaching as well. Our renovated patio spaces and fenced in event lawn has been nothing short of spectacular for members and dependents of all ages to enjoy. Be sure to book your weekly Music on the Lawn reservations online, on the app, or with the front desk. As we prepare for the opening of the pool, I wanted to take the time to mention the importance of closely following the Club rules in and around all areas of the pool. A list of the full pool rules can be found on the DAC website under Club Information, Rules and Regulations, Pool Rules. You can also scan the QR code on page 11 to view the Pool Rules. We can’t wait to see everyone at the Club this Spring and Summer season!

Dining at the Pool

by Michael Lamping, Executive Chef

Our dining hours at the pool will be 10:30 am until 8:00 pm Tuesday through Sunday, and we will again use the Grab 'n Go feature on our DAC App. This year will have a variety of choices from sharable appetizers, salads, handhelds and several entrées, and of course, our children’s menu. This year will have an option to modify most items, but still with some limitations. On the weekends, Saturday and Sunday from 5:00-7:00 pm, we will offer a child’s buffet.

Cancellation Policy for Club Events

At Dallas Athletic Club, we have a 24-hour cancellation policy in effect for all special event reservations. Any reservation that is canceled after the 24-hour cancellation period is to be charged for their reservation. Dependent on the extent of the event activities and/or entertainment provided, the hours in which a reservation may be canceled may be subject to increase up to 48 hours. Please keep this in mind when making and/or canceling your reservation.

Tuesday Date Night

Every Tuesday Evening

Enjoy complimentary ClubKids when you make your reservation in advance with the Front Desk!

Wednesday Family Nights

Every Wednesday Evening in The Elm Kids 12 & Under Eat Free!

May 3rd

ASIAN NIGHT- 18

Seared Yellowfin Tuna and Spicy Slaw, Asian Noodle Salad, Crab Rangoon, Wontons, Thai Style Chicken with StirFry Vegetables, Salmon Piña, Chicken Tenders, Mac and Cheese, Toasted PB&J, Grapes, Strawberries, Sundae Bar

May 10th

PASTA NIGHT - $18

Build Your Own Pasta Bar, Assorted Garnishes, Sauces, and Noodles (GF Available), Baked Rigatoni, Italian Salad, Garlic Bread, Parmesan Chicken Tenders and Buttered Noodles, Sundae Bar

May 17th

DISNEY TRIVIA FAMILY NIGHTBURGER NIGHT -

$25 PER CHILD, $12 PER ADULT

6 oz. Beef Patty, Grilled Chicken Breast, Veggie Burgers, French Fries, Sweet Potato Fries, Tater Tots, Assorted Toppings and Condiments, Ice Cream Novelties

May 24th

BBQ NIGHT - $18

Ribs, Brisket, BBQ Chicken Legs, Baked Beans, Mac and Cheese, Coleslaw, Fried Okra, Watermelon, Sundae Bar

May 31st

BREAKFAST FOR DINNER - $18

Omelet Bar, Scrambled Eggs, Chicken and Waffles, Pancakes, Funfetti French Toast, Bacon and Sausage, Fresh Fruit, Sundae Bar

June 7th

SUSHI & BUILD YOUR OWN STIR-FRY NIGHT - $28

Assorted Sushi Rolls, Assorted StirFry Garnishes, Rice, and Sauces, Crab Rangoons, Chilled Thai Noodle Salad, Mochi, Sundae Bar

June 14th

THE ULTIMATE BACON BUFFET - $18 Build Your Own BLT Stations with Assorted Bacon, Varieties of Tomatoes, Lettuce, Avocado, and Spreads, Bacon Wrapped Pineapple, Bacon Wrapped Green Beans, Loaded Bacon Mashers, Bacon Mini Wedges with Warm Bacon Dressing, Fresh Fruit, Sundae Bar

June 21st

SEAFOOD NIGHT - $28

Popcorn Shrimp, Mussels in Curry Broth, Cocktail Oysters, Pecan Crusted Salmon, Grilled Trout with Lemon Aioli, Parmesan Crusted Sole, Chilled Green Bean Salad, Coleslaw, Cheddar Biscuits, Fresh Fruit, Sundae Bar

June 28th

BAKED POTATO BAR - $18

Grilled Chicken, Grilled Pork Loin, Carved Brisket, Baked Potatoes, Sweet Potatoes with a ton of Toppings, Corn on the Cob, Fresh Fruit, Sundae Bar

Steak Night

Every Saturday Evening, 5:00 - 9:00 pm

Prime Filet 6 oz., $42

Prime Strip Steak 10 oz., $42 or Prime Ribeye 14 oz., $46

Served with a Wedge Salad or Cup of Soup du Jour

All prime steaks are served with a Steakhouse Baked Potato and Fresh Seasonal Vegetable.

For dessert, enjoy a slice of warm pie a la mode or your choice of an ice cream sundae.

OR The Month’s Featured Steak

Dining reservations in The Elm or 19th Hole can be made online, on the app, or with the Front Desk at 972-279-3671.

Course Conditions

by Travis Moore, Course Superintendent

We are excited to share with you the progress of our Gold Course improvement project. As mentioned in previous newsletters this project is based on the Gold Course Master Plan. The overall scope of work is extensive and includes design improvements to several holes, resurfacing/rebuilding all greens, tee leveling/rebuilding, comprehensive irrigation system replacement, new bunker sand, completely new cart paths, pond bank stabilization, and more. The project broke ground in early April, and since then, we have seen steady progress. The pace is expected to pick up even more dramatically in May and June.

Our team is working closely with Chet Williams, Golf Course Architect, and contractor Sanders Golf to strategically work through the course and keep as many golf holes playable for the membership as possible. To date, our plan

has been to close two to three holes at a time to allow crews to complete tasks such as cart path replacement, new irrigation installation, and bunker sand replacement on holes that do not include major design changes. Some of these holes will be re-opened for play once this work is completed, and crews move on to other holes.

Ultimately our goal is to fully re-open the course as early as late 2023, but no later than early 2024. In the meantime, we will continue to keep as many holes open for play. Please follow all signage and give construction crews the right of way. We appreciate your patience and understanding as we work to complete this significant upgrade to the Gold Course. Please visit our renovation webpage under the Golf tab on our website, or on the App, for detailed project information, updates, videos, photos, and more. If you have any questions or concerns, please do not hesitate to reach out to us.

Thank you for your continued support of the DAC and its golf courses.

What's in the bag?

Each newsletter we will be highlighting one of the Professional staffs' “What’s in the Bag.” This month we will be looking at Golf Professional, Eric Dye’s bag. Eric has been a Titleist staff member for two years and plays the TSR woods and the MB 620 forged irons. Ask Eric about any of your equipment questions and remember to always get fit for your gear at DAC.

In Eric's bag you will find...

• TSR 3 Driver 10.0 Fujikura ventus red 60g x-stiff

• TSR 2 3 wood 15.0 Project X HZRDUS 70g 6.5

• T-200 3 iron Tour AD Graphite Design 95g x-stiff

• 4-pw MB 200 irons Nippon NS Pro Modus3 Tour 125 x-stiff

• SM9 52.08F Nippon NS Pro Modus 3 Tour 120 x-stiff

• SM9 56.10S Nippon NS Pro Modus 3 Tour 120 x-stiff

• SM9 60.10S Nippon NS Pro Modus 3 Tour 120 x-stiff

• Scotty Cameron 2.5 Newport 35"

by Bridget Bartlett, Retail Director

When the weather starts to get warmer and dryer, it’s time to replace your winter shoe with a spring/summer shoe.

Spikeless golf shoes are lighter and often more comfortable to wear. Plus, you can wear them anywhere, even when you are not on the course. This is ideal during the warm and dry weather, especially if you are walking around the course. After all, comfort is paramount.

Never lose your grip on the game you love, come check out all the new styles of golf shoes in the Pro shop. You're bound to find the perfect shoe for you. If we do not have your size we can order it!

"These shoes are made for golfin'"

GOLF WORKOUT:

hip mobility

by Ryan Bowey, Head Golf Professional and Jeff Hoke, Fitness Director

The average person spends at least 40 hours per week sitting behind a desk and that doesn’t even count the additional hours of sitting outside of work.

Our bodies are great at adapting to the conditions we expose them to whether good or bad. Prolonged sitting like we described above causes a loss in hip mobility, which means our hips aren’t going to move correctly in our golf swing.

Our hips are designed for large ranges of motion and are one of the most important joints relative to the golf swing,

Golf RulePutting & Touching the Green

by Lance Patterson, Director of Golf

You can move away stones, sand, gravel, leaves and other loose impediments on your line. You can fix the putting line whether that's a ball mark, spike mark, and pretty much prepare your line to be as perfect as you like. Without delaying play, of course.

Don't scrape or rub the surface of the green with your hand or club to feel grain or texture of the green. You can't test the surface that way.

Sometimes golfers will ask you to move your marker left or right of where it is because it interferes with their line. Place the heel of the putter head next to the marker and move the marker to the toe of the putter. Remember to replace the marker to the original position before you play!

but sitting all week limits the hips’ ability to rotate effectively. Limited hip mobility hinders the ability to turn in the backswing and downswing. Essentially, tight hips take away your ability to generate the required rotational force for a powerful golf swing. Therefore, power and speed are greatly affected.

Luckily, mobilizing your hips for just a few minutes each day can combat the negative effects of a sedentary lifestyle. To try out a hip mobility exercise and golf swing drill, visit our Club blogs on the website or app, or simply scan the QR Code!

Golf LessonGreenside Bunker Technique

by Tanner Hurley, Assistant Golf Professional

Do you find yourself struggling to get out of the greenside bunker? A lot of the time, this can contribute to higher scores, and also a deep blow to our overall confidence out on the golf course. If this is you, then have no fear I’m here to help.

Always replace the ball as close to the identical position it was in before you marked it. Another rule a lot of golfers break is when they move their ball an inch or so closer to the hole. Get caught doing this, and you'll have no friends on the course!

If your putt stops just on the edge of the hole, you can wait 10 seconds to see if it goes in. If it takes longer than 10 seconds to drop in, you count that drop into the hole as a shot.

VERY IMPORTANT : Notice where the other players balls are on the green. People get very sensitive about standing on the line that their ball will roll on. As a beginner, you will surely stand on the persons intended line to the hole. You will get told off, so expect it. Just apologize and thank them for helping you understand the rules. Take note of where everyone's ball is and then be careful to stand where the balls are probably not going to roll.

When it comes to the bunker, it's really all about technique and how we approach the shot. For this instance, let’s say we have a good lie, and plenty of green to work with. We want to have a nice comfortable stance, feet shoulder width apart. Next, let’s take our left foot (for a right-handed player) and drop it back just a touch to open up our stance and shift some weight on that front side. This is going to help you swing a bit steeper at the golf ball. Lastly, we are going to try to hit a half of a dollar bill behind the ball. It is the sand that gets the ball out, not the club. We also want to make sure we are accelerating through the shot. If we decelerate, the sand is going to grab the club resulting in a chunk. This should give us a nice, high launching shot that will land soft and roll out only a few feet!

Golf Calendar

WGA/ Couples MGA/Men’s Club Events Fitting Days

w

w w

MIZUNO FITTING DAY

May 6

WGA MEMBERMEMBER

May 10-11

COUPLES 9-HOLE

2-PERSON SCRAMBLE

May 18

MGA 4-CLUB SCRAMBLE

May 19

TAYLORMADE

FITTING DAY

May 27

WGA ABCD SCRAMBLE

June 7

w w

STROKE PLAY CHAMPIONSHIP

June 9 - 11

w

w w w

TAYLORMADE FITTING DAY

June 10

MGA SHORT GAME CHALLENGE

June 23

w w w

A Message from Natalia Prinz

Summer is right around the corner and so are our two big events of the year: ProAm on May 6th and Davis Cup on June 24th. Please save the dates as sign ups will open up soon. We can’t wait to see you play in both.

I want to bring attention to our Junior Development Program. Jason, our new Junior Director, is creating new outlets for our kids to learn how to play and participate in weekly practices. His new project, DAC Little Champions League, includes Saturday sessions for kids ages 4-8 years old that involves fun point play. If you have any questions in regards JDP please reach out to Jason directly at jmelton@dacstaff.org.

We hope to see you on the courts soon!

Natalia Prinz

Tennis Director

nprinz@dacstaff.org

French Open vs. Wimbledon -

We are entering clay court part of the year for the professional tennis circuit players follow by the grass court season. Both seasons are short and very hard to transition from one to another quickly and successfully with short amount of practice time. Both surfaces are very much common in Europe, however we don’t see much of it in the US. I grew up playing on red clay and did not hit a ball on the hard court until my college career. Later in college I spent several months in London playing on grass. Both surfaces are so fun to play on, and if you ever get an opportunity to try them I strongly encourage you to do so! And both are much softer on your joints!

Check out a few characteristics and differences for both surfaces on the Club Blog online and on the app.

Pro-Am

May 5-6, 2023

Friday, May 5

Dinner at 6:00 pm

Friday Night Pros Shoot Out

Saturday, May 6

Pro Am Play from 3:00 - 11:00 pm

Food, Bar, DJ and Party

$350 PER MEMBER

Spectators: Friday $45, Saturday $45

Space is limited.

Registration | Online and on the App

Registration deadline: May 1, 2023

Davis Cup

June 23-24 2023

Friday, June 23

Dinner at 6:00 pm

Cocktails at 6:30 pm

Saturday, June 24

Play all day beginning at 9:00 am

Includes Breakfast and Lunch

$120 PER PLAYER

Space is limited. Sign Up Online!

Tennis Tip

by Hunter Scammahorn, Tennis Professional

By far the hardest part of tennis, as well as life, is keeping a positive mental game; especially on the singles court where you are all alone out there battling it out. I believe there are two things you must be able to control in order to have an effective and strong mental game. The first is your emotions. It is possible that some individuals may think that they only need to control their negative emotions; but, positive emotions can be very harmful as well. Finding this happy medium where we can play at our best varies for every player and is one of the hardest to find. You cannot get too down on yourself because this will cause a loss of energy, focus and will to compete. While on the other end if our heart rate shoots up, breathing gets harder and adrenaline can be released, throwing off your timing.

The second is your thoughts. The strat-

Save the Date

Tennis Socials

May 12

June 9

Junior Night

June 2

egies and thoughts that come to you on a tennis court can easily decide a match. Are we making sure we are only using positive words with ourselves like "you can make those extra steps to hit through that shot" instead of "why can't I move my feet?" Positive words lead to finding solutions to problems, while negative words lead to self doubt and loss of confidence. We must make sure we stay focused on the match. Tennis is unique in the fact that there are constant restarts leading to there always being a chance to comeback in every match.

Players must be able to control their thoughts and emotions no matter how much you are up by, constantly studying your opponent, repeating weaknesses you notice they have back to yourself, etc. Turn that into a strategy you can use and stick to repeating it in your head as much as you can. This will help create consistency and control over your mental game.

fitness

How hard should I workout?

by Jeff Hoke, Fitness Director

Exercise intensity can be broken down into four categories, low, moderate, moderately high and high. The next category depends on the type of exercise, cardiovascular or resistance training. Let’s look at intensity in terms of heart rate, type of exercise and frequency.

LOW INTENSITY – less than 120 beats per minute and exercising at a steady pace (most likely walking at a brisk pace). Exercise duration varies greatly between 30-60 minutes, three times per week. Generally, this level is for beginners, deconditioned athlete or those with medical conditions.

MODERATE INTENSITY – between 120-135 beats per minute, generally a light, steady jog, walking on an incline or light lifting (12-15 reps per set of exercise). Exercise duration is between 45-60 minutes, 3-5 times per week. This level is for weight management and good health.

MODERATELY HIGH INTENSITY –usually a combination of fast pace jogging and slow jogging. Resistance training in the 10 – 12 reps per set range. The heart rate can vary with age but is usually above 150 beats per minute at various times during the workout. Exercise duration is between 30-45 minutes, 3-5 times per week. This level is for the person wanting to make changes through athletic performance and/or physical changes.

HIGH INTENSITY – sprinting, lifting, a combination of both or just heavy lifting (6-10 reps) with little rest. People will experience elevated heart rates and very little rest during these workouts. Usually reserved for the highly conditioned athlete. Due to intensity, suggested exercise duration is 30 minutes, 4-6 times per week.

Remember to always exercise with caution. When increasing your exercise intensity, always start slow. If you have questions about what level of intensity is right for you, contact one of our DAC Fitness Professionals.

Pre & Post Activity Stretching

by Galen Flemons, Personal Trainer & Massage Therapist

Do you incorporate stretching into your warm-up routine? What do you do to cool down after your activity? You should ramp up with light stretching and movement prior to your activity and then ramp down at the conclusion with additional stretching. When stretching before an activity, begin to move more vigorously as much as 90 minutes prior to play.

If you are not warming up prior to your event, you should try to at least stretch slowly and comfortably for 15 minutes prior to play. When the muscle becomes tight initially, gently hold the position, release and stretch again. At the conclusion of your activity, stretch slowly and comfortably for 15 minutes. Lastly, consider what the activity is and pay special attention to the muscles that will see the biggest demand.

Pool Season is Almost Here! A Healthy Option...

by Sarah Tanco, Aquatics Director

I am thrilled to return to the DAC aquatics department this summer for my 12th year. The DAC pool is a comfortable, fun, and relaxing place to spend your summer days. We will open Memorial Day Weekend. The hours this summer will be Tuesday-Friday from 10:45 am - 9:00 pm and Saturday-Sunday from 10:00 am - 9:00 pm. My team of awesome lifeguards are ready to make your summer safe and memorable. If you have children from ages 5-15, I encourage you to consider joining the swim team. The DAC Dolphins swim team is a great place to make friends,

strengthen your swimming skills, and have fun competing with other local country clubs. If the swim team is not for your family, we also offer private and group swim lessons along with water aerobic classes. I cannot think of a better place to spend your summer days and I hope to see you there because we have the best pool in town!

To ensure we have another fun and safe summer, I encourage you to check out the DAC pool rules before heading to the pool. Scan the QR Code below to review the pool rules. The warm temperatures and beautiful sunshine will be here before we know it. See you this summer!

Are you looking for a tasty, healthy lunch item at the Club? A wonderful choice is the La Prada Salad. This salad provides a lot of protein, low carbs, good fats, and it's gluten free! If you're watching your calories, ask for the dressing on the side.

La Prada Salad

Mixed greens tossed in LBJ dressing, seared medium tenderloin tips, bleu cheese, tomato, bacon, corn, chopped egg, and avocado