OAKRIDGE NEWS
www.oakridgefitness.com
everyBODY thrives
August 2012 CLUB STAFF Nathan Cook…………….…General Manager nathancook@oakridgefitness.com Ines Mossbacher……….Operations Manager inesmossbacher@oakridgefitness.com Erin Wimmer………….Group Fitness Manager erinwimmer@oakridgefitness.com Debbie Tisinger-Moore…......Racquetball Pro Debbie@oakridgefitness.com Marc Majdick…………………………Tennis Pro MarcsTennis@aol.com Kim Johnston…………...……Activities Director kimjohnston@oakridgefitness.com Kristina York………..….....Membership Advisor kristinayork@oakridgefitness.com Nina Ruiz..............…….…Membership Advisor ninaruiz@oakridgefitness.com Randi Snyder…....Personal Training Manager randisnyder@oakridgefitness.com
OAKRIDGE ATHLETIC CLUB 2655 ERRINGER ROAD SIMI VALLEY, CA 93065 805.522.5454
At Oakridge one of our guiding principles is to make sure we continuously upgrade the club to keep energized and motivated to work out as much as possible. At the beginning of summer we upgraded most of our cardio, added a new signature group fitness class, ripped, and enhanced the pool lounge experience. The end of summer if often a little tougher to keep the workouts consistent so we wanted to ensure we did our part to keep you energized. In August we are unveiling our refurbished spin studio with more bikes, new lobby furniture, and a new web site. We hope you enjoy. See you at the club.
SUMMER SWIM The dog days of summer are starting to wind down and our final session of summer swim lessons are about to begin. There are only a few spots left so stop by the front desk to sign up. With unparalleled instruction, you can be sure that you child will become a confident swimmer. We offer instruction from beginning all the through advanced….maybe you need a refresher on stroke fundamentals. If lessons aren’t your thing, add your child to your membership and come to the OAC pool to relax and have fun. We offer daily recreational swim for families to beat the summer heat in Simi Valley. Please remember that in summer, more people choose to spend time at the pool, below are a few reminders
POOL SCHEDULE Monday - Friday
5am-8:30am • Lap swim only 8:30 -9:30am • water based classes 9:30am – 1pm • Lap Swim Only 1 – 3pm • recreational (family) swim 3pm – 5:30pm • lap swim only 5:30 – 6:30pm • water based classes 6:30– 8pm • lap swim only 8– 11pm • NO RESTRICTIONS
OAC Pool Reminders & Regulations • No running on the pool deck. • No diving or jumping off the edge of the pool. • Please do not sit or climb over the lane lines. • Food, drink, and glass containers are not allowed in or near the pool area. • Keep balls, Frisbees, and large inner tubes away from the pool and pool area • Kickboards and floatation devices are for lap swimming and fitness use only. • Please keep pool furniture at least 3 feet from pool edge. • Lounge chairs left unoccupied for more than 30 minutes will be cleared and made available to other members. • Lounge chairs or personal belongings may not block a walkway, Club entry, or exit. Children using this pool must be under direct adult supervision at all times
Check Out Our Brand New SPINNING Studio Starting Monday August 6th there will be sign-up sheets at the front desk for all spin classes. In order to make sure you get a bike, you must sign up at the front desk for your desired spin class. Sign ups will be available starting 90 minutes prior to each class. If you are new to Spinning, please arrive at least 10 minutes before class starts and let the instructor know you are a new participant. This will give the instructor time to set you up on your bike and explain the class to you. All bikes are equipped with 3 in 1 pedal options. All attendees must bring water and towel The sign up sheet will be available at the front desk starting 90 minutes before the start time of the class and will be used for ALL classes. The member must be present to sign up for the class. Members may not call in to sign up. Members may only sign themselves up for the class. They may not sign up anyone else (friends, spouses, etc.) Sign up will only be allowed 90 minutes prior to the class. Saving bikes with towels, water bottles or any other method will no longer be allowed. The sign up sheet requires the member choose a specific bike. Unless another bike is available members will be required to use the bike they signed up for.
TENNIS Congrats to the OAC Tennis Champions! For the Women, Dorothy Lewis & Coleen Weiner won the OAC 4.0 Ladies Doubles Championships 6-2, 6-3 over Shannon Swingle- Gomez & Linda DeNouden. In the Ladies 3.5 Division Finals, Stacy Ball & Penny Angelotti beat Monica Bandy & Cindy Schwarz 6-0, 6-1 Huntington & Wade Woodman defended their Men's 4.0 OAC Doubles title by beating Andy Lee & Ernie Velazquez 6-4, 6-4. Huntington is a three peat champion teaming with Randy Kruse in 2010. In the 4.0's, Elias Esber & Jerry Taylor won 3rd place vs Curtis Thornton & Doug Hageman 7-6 (7-5), 6-2. In the 3.5 Men's Championships Doug Fishler & David Boyd beat Ranga Parthasarathy and Sachin Agrahar 6-0,6-4. In the 3.5's, Michael Ferguson & Michael Mayes defeated Amando Galan Sr. & Gang Xiao for 3rd place.
Pro's Tips by Marc Majdick, USPTA Professional and OAC Head Professional
Play Doubles Like the Pro's The pros' talk in between points as to where the serve will be and what the net man will be doing. They are focused on objectives. Their positioning varies from two back, to one up and one back; depending on the opponent's serve. For example, on 1st serves they may play two back; and on second serves the receiver's partner moves forward. The pro's use signals behind their backs for any last minute adjustments. Signals can be for either their poach direction or where they want the serve to land. The pros' constantly slap hands after points, to stay positive! Continued energy and focus can eliminate, unforced errors. Many times the flashy team does not win, because of careless errors. Double faults must be eliminated. Specialty shots such as drive, drop, and angled volleys must be perfected. Consistent overheads are a must. Deep as well as angled crosscourt groundstrokes must become routine. A down the line groundstroke and lobbing is needed in your arsenal. Good doubles players serve, and return well. They are adaptive to each ball and and situation. They change their court positioning to to aid their strategies. "I" formations, where the server's partner is squatting on the service center line is quite popular. Copy the pros, and you will be winning your matches!!
Summer Tennis Social & BBQ
Friday, August 17, 7-9:30 PM tennis club hours of operation m-f s-s
5:00am-11:00pm 7:00am-7:00pm
court reservations required
TENNIS
Tennis Leagues are set to start up again, If you missed the last league now is your chance to sign up before they begin. Sign up in the OAC Tennis Center. Both the Women’s League, Wednesday’s at 6:00pm & Mixed Doubles, Wednesday’s at 8:00pm will begin on August 29th. The OAC Men’s league, Monday’s at 7:00pm will begin on August 27th.
The "Racket Scientists" 4.0 women's tennis team out of Oakridge Athletic Club in Simi Valley has won the 2012 Spring USTA League for Ventura County after an undefeated season (9-0) and a tough play off match with Camino Real. The Racket Scientists will compete in the SCTA Section Championships in Costa Mesa on August 10-12, 2012. Team members include: Heidi Lyons, Dorothy Lewis (Captain), Coleen Weiner (Captain), Aoko Carpenter, Tammy Bell, Erica Bachtel, Courtney Arbuckle, Julie Staub, Laura Berger, Joanne Ponce, Phyllis Isenberg, Kathy Shatz, Yolanda Johnson and Claire Telford.
OAC Summer Tennis Social & BBQ Friday, August 17, 7-9:30
OAC will provide hamburgers and refreshments!
Come for a fun time; bring your “A� Game & your favorite side dish to share. Please e-mail our tennis Pro, Marc Madjick or sign up, on the OAC Tennis Bulletin Board!
Some Like It Hot Debbie Tisinger-Moore RACQUETBALL PRO 3 time Peggy Steding Athlete of the Year 21 U.S. Open Singles Titles 21 World Senior Singles Titles 16 U.S. National Doubles Titles 9 U.S. National Singles Titles 11 Women’s National Senior Master Titles
click for more racquetball info Racquetball courts hours of operation m-f s-s
5:00am-11:00pm 7:00am-7:00pm
court reservations required
Women’s Racquetball Tournament August 17, 18, & 19
includes mixed doubles fundraiser & special clinic
OAC JUNIOR RACQUETBALL CAMP August 6 th -10th 10:30am-12:00pm ages 8 -15 years old
Learn to play with the PRO contact Debbie for pricing and more information
RACQUETBALL PBD Sbdrvfucbmm Mfbhvf xjnnfst; MENS B: 1st place/Jess Padilla 2nd place/ Chris Reynolds 3rd place/Rich Carrillo MENS A: 1st place/Frank Saraceno 2nd place/Tom Fry 3rd place/Scott Flaschner MENS C: 1st place/Ben Garfinkle 2nd place/Doug Quirk 3rd place/Bob Gehricke DOUBLES: 1st place/Scott Romanowski 2nd place/Michael Brasier 3rd place/Frank Saraceno MENS ELITE: 1st place/Miguel Urteaga 2nd place/Janel Tisinger 3rd place/Rafi Bazi JUNIOR LEAGUE: 1st place/ Ben Garfinkle 2nd place/Joshua Cohen 3rd place/Jackson Moreno
Dpnhsbut up bmm"
Trainer Tip Did you know not eating enough protein in the morning could you make you hungrier sooner? Protein has appetite suppressing effects that help make you feel less hungry throughout the day. If your crunched for time in the morning try these quick easy tips; add fruit to a cup of Greek yogurt or low fat cottage cheese, blend up a protein smoothie, add a scoop of protein powder to your cooked oatmeal, microwave your scrambled eggs in a cup and eat on top of whole wheat toast or make hard boiled eggs and peel the night before.
Randi Snyder personal training manager
Summer GPT featuring TRX™! Do you need to get results quickly for all those pool parties and beach days? Join our Group Personal Training (GPT) classes for an awesome workout that will keep you looking good and feeling fit for the rest of the summer! GPT (featuring TRX) is a revolutionary method of leveraged bodyweight exercise known as suspension training. It was originally created by the U.S. Navy SEALS and has now been adapted for use in Group Personal Training. TRX allows the group trainee to safely perform hundreds of exercises that build power, strength, flexibility, balance, and mobility. For more information contact Randi Snyder or sign up at the front desk. The next four (4) week session will begin on August 6th, this style of Group Personal Training is offered at so many different time’s and day’s combinations that it could fit into even the most hectic of schedules.
randisnyder@oakridgefitness.com
PERSONAL TRAINING Shake of the month Mean Green Protein Smoothie • • • • • • •
2 ripe kiwis, peeled 1 medium banana 1 tbsp. ground flaxseed 1 cup milk of choice 1 cup baby spinach 1 scoop vanilla protein powder Ice cubes
Mix in blender …enjoy
Client Testimonial: Historically I was always a procrastinator when it came to exercise and when I would finally get around to it . . . it was like punishment. All that changed a little over a year ago when I began attending Oakridge Athletic Club and especially when I started to train with Erin Moreno. At 50 years old, working out is something that I now look forward to and I’m disappointed when I’m unable to go to the gym. Erin has challenged me to work hard and to not be afraid to try new exercises and also that sometimes pain is gain! I travel a lot with work and even when I’m on the road, Erin has e-mailed me exercise programs that I can do in the hotel’s Fitness Center. How many people can say that their gym or trainer does that for them? Thanks, OAC & Erin Moreno.
Health News
2.8 MILLION: Number of cancer cases in this country that could be avoided by healthier lifestyle habits such as reducing obesity, exercising regularly and cutting alcohol and tobacco consumption.
Member, Alice Arnold
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Natural Ways to Curb Appetite Diet pills and fad diets are so passÊ. But if you feel like your appetite has a mind of its own, you're not alone. Taking a look at your habits and revamping your daily rituals can give you a new lease on your relationship with food. And of course, the best way to go about this is naturally! Keep reading for natural inspiration that will help you control your appetite. Drink more water: Plenty of people confuse hunger with dehydration. Keeping your water bottle full all day long will help you keep guzzling the good stuff and steer clear of unnecessary snacking. Get moving: Forget the notion that exercise brings your appetite on heavy — it actually decreases your appetite. Just another reason to squeeze in a workout! Don't skip breakfast: Hopefully you're well versed on the benefits a solid breakfast brings to the table, but if you're not aware, skipping it can actually deter your whole day. Getting your metabolism moving earlier will help keep you filled longer.
Power up with protein: Protein helps you sustain energy and feel bright-eyed and bushy-tailed all day long. Take teatime: Give your aftermeal snacking habit a healthy face-lift. A tasty cup of hot tea will help satisfy your perceived hunger and keep you feeling full. Get honest: Do you constantly snack when you're bored or stressed? You're only doing your beautiful bod injustice. Eat more regularly: One or two big meals all day are a recipe for disaster! Eating smaller meals more regularly will kick your crazy cravings to the curb.
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Summer Workout The Safe Way to Exercise in the Heat Avoid the Danger Zone Performing workouts in hot weather (70-89째F) puts extra stress on the body, but in really hot weather (90째F or warmer), like we have here in Simi Valley, heat loss through the skin is compromised (heat is absorbed back into the body instead). Plus, sweating alone doesn't cool the body--sweat evaporation (turning that water into vapor) does. Increased air moisture (humidity greater than 70%) stifles the process, trapping heat inside the body. To avoid the side effects of heat and humidity while working out outside, stick to these strategies: 1. Time your workout. Early morning is the safest time to exercise outdoors in the heat of summer. Working out after the sun goes down can also reduce your risk. 2. Cut down on intensity. Have a high-intensity workout scheduled? Take it to OAC. No can do? Switch to a shorter, less intense workout, or save your tough session for another day. 3. Decrease the duration. Take breaks (walk or sit in the shade) as needed to keep your body temperature and heart rate from skyrocketing. 4. Don't push it. Exercising in hot weather can sap your endurance and strength while upping your risk for heat-
related illnesses, namely heat exhaustion and heat stroke. Here are the symptoms to look out for: - You feel unusually dizzy, fatigued, or nauseated. - You are hyperventilating, irritable, or have goose bumps. - You have a headache, don't feel in control of your movements, or have become forgetful. If you feel any of these symptoms, stop exercising, find shade or go inside, and sip a sports drink. If you don't feel better within an hour, seek medical attention. 5. Workout at OAC. During those really hot days come in to Oakridge Athletic Club anytime of the day and get your workout on in cool comfort. We always have your best interest in mind when it comes to the temperature of our airconditioned club. 6. Take your workout to the water. There are many reasons to take your next workout to the pool. First, it is a great cardiovascular exercise. If you push yourself hard enough swimming can be comparable to -- if not more intense than -- running. Since you use both your upper and lower body to propel yourself through the water, you engage more muscles and burn more calories than with running (during which the upper body doesn't work that much).
9 EXTRAS NO GYM BAG SHOULD GO WITHOUT Basic gym essentials are a no brainer: sneakers, sports bra, workout clothes, and a water bottle. Once you bag the basics, don't forget to make room for these other gym-bag essentials. Band-Aids: These are great to have on hand for relief from blisters. Pair of undies: It's always smart to keep an extra pair in your bag, just in case. Hair ties: It's tough to focus on getting a good workout if your hair keeps falling in your eyes or sticking to your sweaty face. Ice packs: Icing an injury right away can make a huge difference on the road to recovery. Extra socks: For all those times when you only pack one sock or forget them entirely, you could exercise without them, but it's a blister waiting to happen. Snacks: After an intense workout, make sure you refuel with carbs and protein. Face soap: If you don't have time to shower after your workout, washing your face can make you feel a lot fresher and help prevent acne. Deodorant: You don't want to be the smelly person at the gym, so keep some in your bag for before and after your workout. Flip-flops: If you take a shower at the gym and want to avoid athlete's foot, a pair of flip-flops is a must.
Enjoy a night out by joining us for our monthly
OAC Parent’s Night Out
Friday August 3, 6 pm – 10 pm Register at the front desk for this event. This offer is only valid for members of OAC. Reservations are required
for the most current news, events and schedules visit our website at oakridgefitness.com, follow us on twitter or like us on facebook
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Edamame Hummus Recipe Old Fave, New Twist: Edamame Hummus Perked up by mint, cilantro, and plenty of garlic, the flavors will appeal to fans of traditional hummus without feeling too familiar. Serve it alongside endive, celery sticks, or pita for dipping or use the healthy vegan dip as a spread for sammies. The recipe makes a whopping six cups, so you'll have plenty for a party and then some. For a fresh, green take on this Middle Eastern classic, swap out the blah-looking garbanzos for vibrant edamame and frozen peas.
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INGREDIENTS 2 10-ounce packages frozen shelled edamame soybeans) Kosher salt 2 10-ounce packages frozen peas 1/2 cup fresh lemon juice 2 teaspoons minced garlic 1/2 teaspoon ground coriander 1/4 teaspoon ground cumin 3/4 cup extra-virgin olive oil plus more for drizzling
• 1/4 cup chopped fresh cilantro plus more for garnish • 1/4 cup chopped fresh mint plus more for garnish • Freshly ground black pepper endive spears DIRECTIONS • Cook edamame in a large pot of boiling salted water until tender, 3–5 minutes. Using a slotted spoon, transfer to a large bowl of ice water. Return water in pot to a boil and add peas; cook until heated through, about 1 minute. Transfer peas to bowl with edamame; let cool. Drain well. • Working in batches, pulse edamame and peas in a food processor until a coarse purée forms, about 30 seconds. • Transfer to a medium bowl. Stir in juice and next 3 ingredients. Gradually stir in 3/4 cup oil; mix well. Stir in 1/4 cup cilantro and 1/4 cup mint. Season with salt and pepper. DO AHEAD: Can be made 2 days ahead. Cover and chill. • Transfer to a serving bowl; drizzle with oil and garnish with more herbs. Serve with endive spears. Makes about 6 cups.
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How to Pick a Beginner Running Pace
Kudos to you for starting a brandnew running routine! Whether you have an athletic past or this is your first time hitting the pavement, building a relationship with running can bring a whole new sense of accomplishment to your fit self. There's so much to learn, but a great place to start is picking a reasonable pace. If you're finding yourself winded early or cramping too soon, here are four ways to alleviate the pacing panic and focus on the fun run. Start off slow: You may be excited to hit the pavement and get running, but no need to be too eager! If you start with a pace too fast and fizzle out too early, you won't have the same quality of run if you had taken the time to build up your speed. Your body will thank you for a slow start!
Listen to your bod: Brand-new runners won't be jumping into a lengthy marathon just yet, so these initial runs should err on the easy side. If you're feeling too tired, flustered, or short of breath, you're going too fast for your own good. Take a few minutes to walk, adequately catch your breath, and then pick up your run again but with a slower pace. Once you feel comfortable with ramping up your runs, help gauge your intensity by using the talk test. Keep reading for two more helpful tips for picking a running pace. Switch it up with walking: If you're brand new to running, there's no need to feel defeated by alternating with some walking! This is a really safe way to get your body acclimated to a new routine. Try running from 10 — 15 minutes with five minutes of walking before you pick up the pace again. Find a friend: If you can't seem to find a groove without getting winded, employ the help of a running buddy. Someone with a little more experience will be able to keep you motivated and moving at a steady speed. This will also ensure that you can carry on that conversational pace!
Oakridge Athletic Club
August 2012
OAC KID’S CLUB please join us for ‘parent’s night out’ the first Friday of EVERY month. Oakridge Athletic Club will be opening our kid's club for a *special event. kid’s club hours of operation Mon-Thurs Friday Saturday Sunday
8-1pm & 4-8:30pm 8-1pm & 4-8pm 8-1pm 8:30-1pm
Parent's can drop off their children with us starting at 6:00pm and leave the club to enjoy an evening out. *advanced registration required at the front desk
Get your OAC vintage t-shirt only $15.99
while supplies last!
available in both men’s & women’s sizes
www.oakridgefitness.com
STUDIO 1 CLASS SCHEDULE Monday 6:00 R.I.P.P.E.D. Jan
Tuesday 6:00 Muscle Cond Karen
Wednesday 6:00 Kick w/ Bags JoAnn
Thursday
8:00 Power Walk Erin W 8:30 Aqua Power Hour Teri 8:30 Step (ADV) Wendy
9:30 Kick w/ Bags Kaye
8:00 Pilates Erin M 8:30 Swim Cond Teri 8:45 R.I.P.P.E.D. Kaye
9:45 Corebar OAC Instructor
6:00 Corebar Jan
8:00 Pilates Stephanie 8:30 Swim Cond Teri
7:30 Pilates Deborah 8:00 Power Walk Erin M 8:30 Power Step Erin W / Kaye 8:30 Aqua Step Teri
4:15 R.I.P.P.E.D. JoAnn
9:30 Step (INT) Deborah
8:45 Strength Endur. Wendy 9:45 Corebar Andrea / Kaye
10:30 Yoga (L1) 75 Cindi
10:30 Yoga BASIC 75 Mikal
12:00 Pilates Erin M.
8:00 Power Walk Erin W 8:30 BOSU Wendy 8:30 Water Rhythms Teri
12:00 Muscle Cond 45 Andrea
4:30 Basic Express Step JoAnn
12:00 Pilates Fusion Lisa
4:15 R.I.P.P.E.D. Karen
Friday
6:00 Muscle Cond JoAnn
7:00 Pilates Jan
(805) 522-5454
9:30 ZUMBA Mary
Saturday
Sunday
8:00 Step (ADV) 75 Wendy
8:30 Muscle Cond. Andrea/Jan 9:15 Strength Endur. Wendy 9:30 Aqua Power Hour OAC Instructor
9:30 ZUMBA Yumi
10:30 Yoga ACTIVE (L2) 10:30 Yoga ACTIVE (L1/2) Cindi - 75 min. Cindi - 75 min 11:00 Kick w/ Bags Andrea 12:00 Muscle Cond Erin M / Anne
12:00 Muscle Cond 45 Jodi
4:30 Basic Express Step Debbie
4:30 Functional Circuit Kaye
5:15 Pilates (60) Tania
5:15 Muscle Cond JoAnn
5:15 Corebar OAC Instructor
5:30 Aqua Power Hour Erin M 6:15 Corebar Lindsay 7:15 R.I.P.P.E.D. Andrea
Revised 7.30.12
6:15 ZUMBA Myra 7:15 Core & Restore Jan
6:15 Kick w/ Bags Andrea / JoAnn 7:15 Yoga (L1) Barbara
5:15 Muscle Cond Lisa
Spinning sign-‐ups at the front desk
5:30 Aqua Boot Camp Erin M.
6:15 ZUMBA Karen 7:15 R.I.P.P.E.D. Lindsay
Minimum age for classes is 12 yrs Shoes required for all classes (except Yoga and Pilates)
www.oakridgefitness.com
SPINNING CLASS SCHEDULE Monday
Tuesday
5:30 Spin (INTERVAL) Lisa
Wednesday 5:30
Thursday
Spin (INTERVAL) Erin W
(805) 522-5454
Friday
Saturday
5:30 Spin (ENDUR) Wendy 8:00 Spin (INTERVAL) Randi
9:15 Spin (INTERVAL) Jodi
9:15
Spin (INTERVAL) Jodi
9:15 Spin (INTERVAL) Sandy / Kaye
10:00 Spin (INTERVAL) Randi
10:00 Spin (INTERVAL) Erin W
4:30 Spin (INTERVAL) Karen
4:30 Spin (BASIC) Karen
4:30 Spin (BASIC) Jan
6:15 Spin (INTERVAL) Sandy
6:15 Spin (INTERVAL) Kaye
6:15
Spin (INTERVAL) Judy
9:15 Spin (INTERVAL) JoAnn
6:15 Spin (INTERVAL) Jay
KIDS CLUB CLASS SCHEDULE Monday
Tuesday
Wednesday
11:00 Toddler Toting Ages 1-3 & parent
4:15 Fitness FUNdamentals Ages 7-11
4:15 Fitness FUNdamentals Ages 7-11
Thursday
Friday
11:00 Toddler Toting Ages 1-3 & parent
4:15
Tennis FUNdamentals Ages 7-11
Sunday
4:15 Fitness FUNdamentals Ages 7-11
4:15 Racquetball FUNdamentals Ages 7-11
Saturday
8:30 Spin (ENDUR) Sandy
CLASS DESCRIPTIONS: Studio, Spinning, Outdoor, Pool STUDIO CLASSES Basic Epress Step
40 min – Basic stepping patterns at a moderate to higher intensity. This class is easy to follow.
BOSU
60 min - Total body conditioning on the BOSU Balance Trainer; get the most complete cardiovascular and strength workout in the least amount of time
Corebar
60 min - A fusion of high intensity aerobic training / muscular endurance / balance using a weighted bar; a total body workout with focus on the core
Functional Circuit
60 min - Develop both strength and cardiovascular endurance in a fast paced circuit workout
Kickbox w/ bags
60 min - Kickbox style boot camp combining bag punching plus other circuits and drills off the bag
Muscle Conditioning
45 or 60 min - Develop muscular strength & endurance using dumbbells, weighted bars, etc.
Power Step
60 min - Intense, no-nonsense interval training workout for all levels of fitness; can be hard or easy
R.I.P.P.E.D.
60 min – Interval type class incorporating weights or resistance tubing, touching on Resistance, Intervals, Power, Plyometrics, Endurance and Diet.
Step (INT)
60 min - Intermediate level, a bit faster & more challenging than basic level, adds more complex variations using all sides of the step; abs included
Step (ADV)
60 or 75 min - Advance level has complex moves and challenging step patterns; for the experienced stepper who likes physical and mental challenge
Strength Endurance
60 min - Strength endurance: a calorie burning full body workout using dumbbells, weighted bars, etc.
ZUMBA
60 min - Dance style class fuses hot Latin rhythms and easy to follow moves for a dynamic workout
SPINNING Spin (BASIC)
30 min - A quick and effective cardiovascular workout using the 5 core spinning moves
Spin (INTERVAL)
45 min - Interval level has varying degrees of intensity; steep hills to fast flats, a great way to get an aerobic workout
Spin (ENDURANCE)
60 min - Advanced level class focuses on endurance; ride at a more consistent intensity level; for the experienced rider who likes a longer ride
OUTDOOR Power Walk
60 min - Outdoor walking class with both flat and hilly terrain
POOL Aqua Power Hour
60 min - Total body workout with no impact on the joints
Aqua Boot Camp
60 min. - Higher intensity water class that uses interval training to maximize caloric burn while building muscle strength & endurance. Includes use of both shallow and deep water
Aqua Step
60 min - Experience both aerobic and muscle conditioning on the step
Swim Conditioning
60 min - Masters swim conditioning for those who know how to swim; perfect your strokes, tone your muscles and build aerobic endurance
Water Rhythms
60 min - Deep water & interval exercise to strengthen & tone all the muscles in your body!
www.oakridgefitness.com Revised 7.30.12
(805) 522-5454
CLASS DESCRIPTIONS: Mind / Body, Kids Club MIND / BODY Pilates
45 or 60 min - Incorporates strengthening and flexibility exercises that use your own body for resistance; special attention to breathing and alignment
Pilates Fusion
45 min - Incorporates Pilates principles and exercises plus additional floor work using BOSU
Yoga (BASIC)
75 min - Focuses on breath work and classic postures with detailed explanation; easy pace
Yoga (L1)
60 or 75 min - Multi level with the beginner to intermediate student in mind
Yoga (ACTIVE L2)
60 or 75 min - A more advanced yoga workout; should have some yoga experience 60 or 75 min - Poses in a flowing sequence w/ emphasis on strength & stability; great for yoga enthusiasts who like a higher intensity workout; poses are held for longer duration 60 min - This class is for all levels. Begin w/ breath work to release chronic holding, followed by core strengthening & ending w/ restorative poses supported w/ blocks, straps & bolsters
Yoga (ACTIVE L1/2) Yoga Core & Restore
Kids Club Toddler Toting
45 min - For 1 to 3 year olds and their grownups; class combines music and activities that reinforce gross motor skills
Kid's Fitness FUNdamentals 45 min - For ages 7 to 11; class focuses on helping kids establish healthy exercise habits with each class focused on a skill set; includes team building and games Racquetball Fundamentals 45 min - For ages 7 to 11; teaches the fundamentals of racquetball in a fun environment 45 min - For ages 7-10: teaches the fundamentals of tennis in a fun environment. Tennis FUNdamentals
Kids Club Membership Guidelines * * * * * *
Kids Club memberships are available for children ages 4 to 11 Children ages 4 and 5 receive unlimited access to Swim Time Children ages 6 to 11 receive unimited access to Swim Time and Kids Classes 12 year old children may use the full facility supervised by a parent Children 13 and older may use the full facility without restrictions Children 15 and younger must be part of a family membership
GROUP PERSONAL TRAINING SCHEDULE Monday
Tuesday
6:00 boot camp Wendy
6:00 boot camp Wendy
8:30 boot camp Randi 9:45 boot camp Wendy
Wednesday 6:00 boot camp Wendy
Friday
5:00 boot camp Wendy
August 6th thru August 31st Sunday
6:00 boot camp Wendy
9:30 **GPT intro class/ Make-up class Chris
4:30 boot camp Wendy 5:00 boot camp Wendy
5:30 strength Sandy 6:15 boot camp Randi
(805) 522-5454
Saturday
8:30 boot camp Randi 9:45 boot camp Wendy
4:30 boot camp Wendy
5:30 strength Sandy 6:15 boot camp Randi
6:30 boot camp Chris A. 7:15 strength class Greg
Thursday
www.oakridgefitness.com
**Sunday Schedule August 26th -‐ GPT Intro August 26th -‐ GPT Make-‐up Session
* indicates 1 (one) session per week
6:30 boot camp Chris A. 7:15 strength class Greg
Revised 6.20.12
GROUP PERSONAL TRAINING (G.P.T.) CLASS DESCRIPTIONS: Boot Camp TRX: Moderate to high intensity class combining cardio and strength training exercises utilizing a variety of equipment to give a fun and challenging total body workout. Strength Conditioning TRX: Moderate intensity class focusing on a progression of exercises on and off the TRX designed to increase strength and endurance for full body conditioning. *Private G.P.T. Classes: Classes are offered for people who wish to have a workout designed specifically for the needs of their group. Great for kid/teen/adult sports specific training or general fitness. These classes will not be on the schedule and will not be open to other members. Email Personal Training Manager Randi Snyder randisnyder@oakridgefitness.com for more information
FEE'S AND PRICING 2 (two) CLASSES PER WEEK $112 -‐ 3 months paid in full $300 ALL GPT SESSION ARE 4 (FOUR) WEEKS TOTAL ALL FEES MUST BE PAID IN FULL AT TIME OF REGISTRATION No prorating ,discounts or refunds of fees for missed classes Class number is limited Make up classes offered 2 times per month
www.oakridgefitness.com
TENNIS FITNESS SCHEDULE Monday
Tuesday
Wednesday
Thursday
9:00 Advanced Marc
9:00 Beginner 9:00 Intermediate Jack Marc 9:00 Intermediate/Advanced 9:00 Advanced Sean Marc
10:00 Intermediate Jack
10:00 Intermediate Jack
10:00 Intermediate Jack
10:00 Intermediate Jack
10:00 Intermediate Jack
10:00 Advanced Marc
10:00 Advanced Marc
10:00 Advanced Marc
10:00 Advanced Marc
10:00 Advanced Marc
11:00 Beginner Jerry
11:00 Intermediate Jack
11:00 Beginner Jerry 11:00 Hot Shots Marc
11:00 Intermediate Jack
11:00 Beginner Jerry
3:00 Beginner Jerry
3:00 Beginner Jerry 3:00 H.S. Girls Sean 4:00 Intermediate Jack
11:00 Advanced Marc 3:00 Beginner Jerry
4:00 Penn league w.o. Marc
5:00 Penn league w.o. Marc
3:00 Beginner Jerry 3:00 H.S. Girls Sean 4:00 Intermediate Jack 4:00 H.S. Boys Sean 5:00 Advanced Marc 5:30 Tennis GPT Wendy
6:00 Ladies Double Strategy Sean 7:00 *Men's League Revised 5.17.12
4:00 Penn league w.o. Marc 4:15 Tennis FUNdamentals Jerry 5:00 Penn league w.o. Marc
11:00 Advanced Marc 3:00 Beginner Jerry 3:30 *Junior Davis Cup Marc
7:00 Men's Double Strategy Sean
** please contact our Tennis Pro Marc Madjick for Junior Placement. marcstennis@aol.com
league starts dates: Women’s Doubles League Wednesday's 6 pm June 6th Aug 29th Mixed Doubles League Wedensday's 8 pm June 6th august 29th
Men's Doubles League Monday's 7 pm June 18th august 27th
start dates:
6:00 Adult Serve & Return
7:00 Adult workout D.I. Marc
Sunday
GPT Tennis CondiMoning
Jack 7:00 Adult workout D.I. Marc
Saturday
4:00 H.S. Boys Sean 5:00 Advanced Marc 5:30 Tennis GPT Wendy
6:00 *Women's League
June 18th - Aug. 24th
Friday
9:00 Beginner 9:00 Intermediate Jack Marc 9:00 Intermediate/Advanced 9:00 Advanced Sean Marc
9:00 Intermediate Jack
(805) 522-5454
June 4 July 9 Aug 6
*social dates: August 17th
*all socials start at 7:00pm
TENNIS FITNESS CLASS DESCRIPTIONS: Tennis FUNdamantals:
Designed for children 7-11 years of age. Teaches the fundamentals of tennis in a fun environment. Free to attend
Hot Shots:
Designed for children 4 - 6 years of age. Introduction to basic skills with "fun" group tennis activity. Requires pre-registration.
Beginner:
Designed for children 7 - 11 years of age. Basic fundamental overall tennis skill development; with emphasis on rallying skills. Requires pre-registration.
Intermediate: Advanced:
Designed for children 8 - 13 years of age. Full range of skill development with the goal of "playing a tennis game". Requires pre-registration & Placement is required for this group Designed for children 8 - 14 years of age. Preparation for "competitive tennis" including offensive & defensive game strategies. Requires pre-registration & Placement is required for this group
Penn League W.O.:
Designed for children 8 - 14.skill development through drills in response to "outside of class" junior league play. Placement is required for this group
*Junior Davis Cup:
Designed for children 8 - 14. This is a longer workout of skill development and competitive drills play. Goals are to improve match play. Placement is required for this group
High School Boys and Girls Doubles Strategy Drop In (D.I.):
Current and potential J.V. & Varsity High School Team players. Skill fundamentals and singles & doubles strategy. Competitive drills will include offensive & defensive patterns of play. Skill development from live ball drills, emphasizing "high percentage" doubles patterns of play.
Adult workout Drop In (D.I.):
This class is for adults. Continuous "game based" tennis play. Class is on a 'drop-in basis', NO sign-ups are required.
Serve & Return Drop In (D.I.):
This class is for adults. Coaching on fundamentals; including specific drills for serving and service returns. Class is on a 'drop-in basis', NO sign-ups are required.
Tennis GPT: *Men's/Women's League:
This workout is specifically designed to help improve your tennis game by increasing your strength, speed, agility and stamina while on the court .No racket is required, meet on court # 4 Fun, competitive 8 week, night league play for adults. Requires pre-registration
FEE'S AND PRICING Hot shots 1 time per week -‐ 2 week sessions-‐ members $20/ non members $24 Junior lessons 2 times per week -‐ 2 week sessions-‐ members $40/ non members $48 Junior lessons 3 times per week -‐ 2 week sessions-‐ members $60/ non members $72 Penn League Workout -‐ 2 week session (4 classes) -‐ members $40/ non members $48 Junior Davis Cup -‐ members $52/ non members $64 (4 week session-‐ once per week, 1.5 hour class) High School Girls/Boys -‐ 2 times per week -‐ 2 week sessions -‐ member $40/ non member $48 Tennis league -‐ 8 week 1 time per week, members $25/non members $40 Adult Drop In’s (D.I.) -‐ member $10/non member $12 (per class) GPT Tennis conditioning -‐ members $112/ non members $125 (4 week session 2 times per week)