The Springfield Story, July/August 2023

2023 Board of Directors

David DeLorenzo President david.delorenzo@gmail.com

703.887.0505

John Astorino Vice President

john.astorino@longandfoster.com

703.898.5148

Caitlin Clark Secretary sheaclark@comcast.net

703.967.8997

Bob Sampson Treasurer bsampson71@gmail.com

703.362.0027

Mike Cozad mcozad@advairac.com

703.926.6758

Tom Davis tdavis@gandrellc.com 703.772.5015

Joe English jenglish@bsbllc.com 571.214.4673

John Palladino jape199@aol.com 703.901.0744

Charles Rolen rolencw@gmail.com 703.862.9370

2023 Committees

Audit

Joe English jenglish@bsbllc.com 571.214.4673

Communications

Katie Kissal katiekissal@gmail.com 703.244.4583

Finance

Bob Sampson bsampson71@gmail.com 703.362.0027

Fitness Gayle Burgoyne gayleburgoyne@aol.com

703.455.3985

Food & Beverage

Brandon Streicher brandon.streicher@gmail.com 414.628.2362

Golf

David Kelly davidnkelly@verizon.net

703.786.0980

Green

Dan Derisio dderisio@yahoo.com 703.618.1720

House

Julie Graham juliegraham10@me.com 703.650.8788

Membership

Jon Danforth danforth.jon@gmail.com 703.409.7383

Personnel

John Astorino john.astorino@longandfoster.com 703.898.5148

Rules

Bruce Nordstrom bnorthsream@yahoo.com 202.494.6558

Social

Jen Palladino jennix4@aol.com 703.303.8779

Natalee Olah olahnatalee@gmail.com

Strategic Planning

Joe English jenglish@bsbllc.com 571.214.4673

Swim/Pool

Mike Goede goedes@me.com 703.927.0941

Tennis Campbell Palmer campbell.palmer@gmail.com 703.258.2255

General Manager’s Message

BY STEVE LAWSON, CCM | GENERAL MANAGER/CHIEF OPERATING OFFICER

Walt Disney said, “You can design, create, and build the most wonderful place in the world, but it takes people to make the dream a reality.” Summer is in full swing, and over my first few months here at SGCC, the message I have heard from the membership is that Springfield Golf and Country Club is a special place. I want to recognize and thank the dedicated and passionate staff we have here at the Club for all that they do to create the special environment you call your home away from home.

I want to extend a huge thank you to the membership for the warm welcome I received when I joined this amazing team in early May. To see so many members supporting the operation has been amazing and is a true testament to the SGCC members’ love for the Club.

As we head into the dog days of summer, don’t let the Club calendar slip away. Stay tuned so you don’t miss out on the fun line up of new and exciting programs the staff has developed. If you joined us for the July 3rd Picnic, then you got to experience some cool additions to the tried-and-true favorites. Jordan, Josh, Reggie, Branden, and the team are all geared up and looking forward to the future.

I have had the wonderful opportunity to meet so many new members. If we have not met, please don’t hesitate to stop by and say hello the next time you’re at the Club. If you’re planning to travel with the family over the next few weeks, please travel safely and have a great time.

I hope to see you at the Club soon. 

June 19 - July 31

Monday - Thursday 10:00 AM - 8:00 PM

Friday & Saturday 10:00 AM - 9:00 PM

Sunday 10:00 AM - 8:00 PM

August 1 - September

Monday - Sunday 10:00 AM - 8:00 PM

*The Pool closes at 4:00 PM on Friday, August 18 for the Miami Vice Pool Party.

July 22 Reminders

We

SGCC’s Grass Lawn Exhibition: Members Enjoy a Unique Experience Honoring Wimbledon

BY KATIE KISSAL | CHAIR, COMMUNICATIONS COMMITTEE

History and Tradition of Wimbledon

The news of its first lawn tennis event was announced by the All England Croquet and Lawn Tennis Club in June 1877. Open to amateurs, the event would be held on Monday, July 9 and the following days.

With no women permitted, a total of twenty-two men registered themselves for a £11 shilling entrance fee. With enough seats for thirty people on makeshift stadium seating, the event’s final had a total of two hundred people in attendance.

In the decades since its inception, Wimbledon has grown and evolved to include ladies, foreign winners, mixed doubles events, and more. The event’s longevity and well-known grass courts hosted royalty, paused for world wars, and served the 2012 Olympics. Tennis legends such as the Watson sisters, the Doherty brothers, May Sutton, Major Richie, Althea Gibson, Rod Laver, Bjorn Borg, Jimmy Connors, Arthur Ashe, Billie Jean King, Andy Murray, and the Williams sisters have graced these courts and added epic moments to this legendary tradition.

Grass Court Exhibition Arrives at SGCC

In 2022, SGCC’s new Director of Racquet Sports, Branden Beets, arrived with a plethora of ideas for our racquets program. One in particular was unique and exciting: a grass court exhibition in honor of and in the timeframe of Wimbledon. The idea was radical and well-received. Working closely with the golf and grounds staff, his vision came to life. We talked with Branden to learn more about his vision and how he brought this unique event for our members to fruition.

Katie Kissal: Other than Wimbledon itself, where did you get the idea to do a grass court event at SGCC? Have you seen it done at other clubs?

Branden Beets: Coming to SGCC last April, I really wanted to bring in some new and exciting events to the Club. I experienced a grass court fundraiser at a club in Florida and loved the concept. It’s something many people have never experienced. I thought, “If we can’t bring the membership to Wimbledon, let’s bring Wimbledon to us!” To improve the member experience this year, members are able to reserve grass court time the day after our exhibition.

KK: What are the challenges you face to put on this event?

BB: There are many challenges, and it’s a true team effort. First, we had to find a location for the event. We toured the golf course looking for flat usable ground before settling on the driving range. I did numerous trips to Home Depot for measurement and marking materials, and practiced for hours on a vacant field. We also had to find a net that was sturdy enough for a competitive match. We couldn’t simply insert net posts in the ground with sleeves—without a concrete base it was not possible to hold tension. We needed a portable net system with tension . With an eight-week delivery timeframe and an exorbitant price tag, our team was calling every racquet and country club within 75 miles. After days and days, I finally found one. I rented a U-haul, drove to the site, broke down the unit, packed it up, and transported it back to SGCC.

Now we had a net and knew how to set up the court, but rain was in the forecast. The rallying efforts of valued members and other local clubs provided tents and tarps. With the help of the

golf staff, we were able to secure them together with bungee cords and stakes to cover and protect our grass court overnight.

KK: How popular are grass courts? Are they more prominent in Europe than the US?

BB: Absolutely. There are very few grass courts in the United States, let alone Virginia. The climate and maintenance required is substantial. We are blessed to have such an experienced Superintendent and his team to assist us in this extraordinary event.

KK: How is the grass surface different than other tennis surfaces? What happens to the ball? How do players have to adjust?

BB: In my opinion, grass is the fastest surface you will play on. The ball skids and doesn’t bounce up as high. It also speeds up and takes away your time to produce bigger or more powerful strokes. In our event last year, I felt like there was very little time to create an aggressive topspin loop swing, so my strategy morphed into more of a chip and charge approach to transition to the net. Standing closer to the baseline, taking more balls on the rise, and transitioning forward to get more balls out of the air is a good strategy on grass. The less the ball has a chance to get below your strike zone the better. Move in and fight closer to the net.

KK: In your opinion, what makes Wimbledon so special? What do you like about sharing that experience with members at SGCC?

BB: Wimbledon is about tradition. Dress in all white, play on a unique surface, and learn a new respect for the game. Grass court tennis will humble even the best of players. Similar to clay court tennis when the ball hits a line, there will be many unpredictable bounces. The ball bounces so low and fast that the player must possess a different type of skill set to succeed. There are so many players that rely on hitting the ball hard from all parts of the court. This style will suffer on grass. The all-court player who possesses a large toolbox of skills will be victorious. Serve and volley, slices, net play, efficient footwork, incredible balance, and patience are just some of the skills of a veteran grass court player.

This year’s Grass Court Pro Exhibition featured some fun new events: a fastest serve competition for members with men’s, women’s, and junior’s divisions; a showcase of some of SGCC’s Junior Academy players; and the chance for members to book their own grass court time the Monday following the Pro Match. This tremendous event is here to stay, so go ahead and mark your calendars for next summer so you don’t miss out! 

Annual Board Election Process Begins in August

Each year we hold an election to fill three vacancies on the Board of Directors. Candidates with voting rights who meet the experience guidelines laid out by the Nominating Committee may apply for candidacy. This initial period typically runs from mid-August through early September. The Nominating Committee will interview applicants and announce the candidates. Members with voting rights not selected by the Nominating Committee may run for the Board by petition. Petition candidates must obtain signatures of support from a minimum of forty (40) other voting members by the established deadline in order to be on the ballot.

Keep an eye out for an email in August with more information about deadlines and the application process. 

Christmas in July

BY JODY TARBOX DIRECTOR OF CATERING & SPECIAL EVENTS

Plan ahead to get your holiday party on our calendar. Make a new tradition with your family, neighbors, colleagues, and friends by celebrating the holiday season with us at SGCC.

As you plan, please consider dates during the week or weekend brunch reservations and the number of expected guests to help us reserve the right space for your celebration.

From traditional to whimsical, we look forward to making your season bright. Please email Jody at events@sgccva.org to start planning today! 

Membership Corner

BY SHELLY GOOREVICH MEMBERSHIP DIRECTOR

Our SGCC Family has grown at a healthy pace, and we hope that our new, current, and returning members are enjoying all that our Club has to offer. With our many events and activities, there are wonderful opportunities to meet other members and cultivate long-lasting friendships. I hope that you had an opportunity to attend our most popular event of the year, the July 3rd Picnic, with new and exciting food options and activities for both kids and adults. Our weekly Friday Night Buffet and our live summer music series, Music on the Patio, are always crowd-pleasers. The Pool and Sea Lion Café are in full swing and will be the site of both our Saturday, July 22 Midsummer Pool Party and Movie Night at the Pool. Our junior swim team, the Sea Lions, is wrapping up a stellar season with lots of records broken and fun for the whole family. August will boast a Miami Vice Pool Party; the Beer, Bourbon, & Bombs Men’s Golf Clinic and Social; a Women, Wine, & Wedges golf social; and a final Movie Night at the Pool before school starts. We would love for you to join us and meet your fellow SGCC members.

Please join me in welcoming some of our newest families:

Anna Evans graduated from West Virginia University and worked for the Department of Justice for 36 years. She worked under numerous Attorneys General and oversaw programs that assisted 92 offices US staff and attorneys. Her hobbies and passions in retirement are the arts, cooking, reading, and travel. Anna is a member of the Kennedy Center and Mt. Vernon.

David Close is Scottish and became a US Citizen when he and Anna were married. Fifteen years ago, he created and organized the Color Guard for the Washington DC Scottish Society and is actively involved in that organization as a Color Guard Sergeant. He previously served as the Drum Major for the Scottish Society’s Pipe Band.

Both Anna and David are looking forward to being part of the SGCC social community and meeting new friends. They want

Anna Evans & David Close

Dennis & Cathy Dobkin

Sravant, Teena, Avi, & Asha Lavu

to continue being active and hope to provide support through volunteering if needed or called upon to help with activities and events as part of the Club membership.

Dennis and Cathy Dobkin raised their children in Connecticut and were members of a country club very similar to SGCC. They moved to Old Town four years ago after Dennis retired, and both of their children now live in the area. Dennis and Cathy’s son, Jerrod, and his wife, Sara, joined SGCC last year and made them realize the potential for meeting new people and being part of a club again. They look forward to being part of our SGCC community.

Sravant Lavu, his wife, Teena, son, Avi (18), and daughter, Asha (15), reside in Dunn Loring. Sravant is an avid golfer and loves the outdoors. Teena is a Senior VP at NetCentrics, a cybersecurity company focusing on government contracting. Sravant and Teena enjoy quality food and wine, traveling, and spending time as a family. Avinash recently graduated from high school and will attend William and Mary in the fall. Asha will be a sophomore at Flint Hill. The Lavus are looking forward to meeting other families at SGCC!

John and Courtney Lazarz are originally from the Chicago suburbs but came to the Northern Virginia area in early 2020. John received a Ph.D. from Northwestern University and worked at Los Alamos National Laboratory in New Mexico for several years before the couple settled on Arlington, VA as a place to begin a family. The couple welcomed their son, Thomas, in the summer of 2022 and are excited to raise him in an active, family friendly, and social environment. John now works in Washington, D.C. for the National Nuclear Security Administration. He enjoys fitness activities and hobby car detailing. Courtney works for the Federal Deposit Insurance Corporation out of Washington, D.C. She has run multiple marathons, enjoys group fitness classes, and is excited to get back into tennis.

Rob and Betsy Porter live in Burke with their daughter Madeline (5) and son Teddy (3). Rob is a Department of Army civilian, and Betsy works for SAIC at the Pentagon. Rob was a military brat, moving every few years before settling in the area and graduating from Robinson. Betsy is from Cleveland, OH, and moved here for grad school. Madeline starts Kindergarten at Ravensworth this fall, and Teddy will be in Pre-K. 

John, Courtney, & Thomas Lazarz

Rob, Betsy, Madeline, & Teddy Porter

July 2023

New Member Mixer

Turf Talk

BY SHAWN GILL | GOLF COURSE SUPERINTENDENT

As we are well into summer, I have to say the weather has made it both easy and hard to maintain our course.

Up until late June we were stuck in a cool, droughty weather pattern that stressed parts of the course and allowed others to develop deep, dense roots. Our limited water supply was nearly exhausted following six weeks of dry conditions and barely one inch of rain. We were forced to rent a pump to transfer water from the pond on hole #15 down into the irrigation pond. Even this tactic supplied only enough water to keep greens, tees, and, to an extent, fairways adequately watered. Roughs became extremely dry, and we were forced to restrict carts to paths for several days to prevent significant turf damage.

On the upside, the cooler-than-normal temperatures gave us the ability to provide healthy, firm playing conditions on most

of the course. As luck would have it, the rains returned just in time to nearly washout the Member-Guest Tournament. Luckily, we dodged some of the more severe weather and were able to prepare most of the playing surfaces for what appeared to be a well-enjoyed event.

Headed into July, the temperatures and humidity were rising, and more regular rain events were included in the forecast.

The course was very healthy as we approached our last big event before entering the dog days of summer, The Bobby Bowers Memorial Junior Golf Tournament. After the Bowers wrapped up in mid-July, we began working on the next few tasks pertaining to the development of a permanent dam spillway solution. At some point we will have a drill rig on property to perform core sampling of the dam soils. The work should take

only two or three days and will begin on a closed Monday to keep the disturbance to a minimum. The findings will guide the direction of the next steps in completing the spillway project.

The foxes that live on and around the course have graduated from a nuisance to a full-on problem. They seem to think our bunkers are little beaches for their enjoyment. The young ones especially like to chase each other around in the sand and dig rather large holes along the edges. This activity is significantly increasing the amount of time spent working on the bunkers each day. In fact, by 9:00 AM on the MemberGuest Saturday, a single fox had dug ten deep holes along the edges of the bunkers on hole #8, not two hours after they had been beautifully raked by the Maintenance Staff. We will be employing the use of natural deterrents (cayenne pepper!) to see if we can reduce their negative impact on our ability to provide proper conditions for membership. Fingers crossed!

You may have noticed a few flagsticks placed in the rough well to the right of the ninth fairway. There was some discussion of using this part of the property as a wedge practice area since it is out of play and fairly substantial in size. I turned Dick Purple loose and he is initially using a push mower to cut down

a teeing area as well as a couple of target greens. Currently the distance from the “teeing” area to the target greens is 60, 70, and 85 yards. We will work with the Golf Staff on the logistics of accessing the area safely from the Clubhouse. This will be used as a temporary test site to see if the development of an extensive practice area is desirable as well as safe and feasible. I will be very interested to get some feedback as we look at ways to add amenities and enjoyment to the Springfield golfing experience.

I’ll sign off with one good thing about the arrival of summer: our range tee has finally greened up and is growing quite vigorously. The grass tee should be open Thursday through Sunday each week and was very well received for the second annual Wimbledon Exhibition. Thanks to everyone who helped protect the area during the rain storms leading up to the event! 

The SGCC Sea Lions have had a fantastic season including winning the Dominion Country Club League Relay Carnival on Sunday, July 9. The 13-14 Boys team of Noah Goede, Lucian DeLorenzo, Sam Rhye, and Joey Griscavage broke the 200M Medley Relay Club Record with a time of 02:18.25. The 13-14 Girls team of Margaret Bartos, Virginia Fisher, Hadley Bardoni, and Elizabeth Bartos broke the 200M Medley Relay Club Record with a time of 02:28.66. Way to go, Sea Lions!

Retirees Corner

BY RUSTY ROESCH

SGCC Retirees Continue our Winning Ways! After a challenging match at the Army/Navy Fairfax course the SGCC Retirees carried the day on the road 24 to 12 on May 18. Johnny Harper and Jon Danforth delivered three points while Mark Waters and Jesus Medrano finished with two and a half points.

Our home match against International Country Club on May 25 got off to a great start when Mark Morganfield aced the 11th hole on his first swing of the day. His first ace ever! Springfield was victorious, 21 to 15. We had five three-point winning teams: Steve Bartlett/Tom Skrobala, Rob Jacobs/Bob Plimpton, Mark Waters/Bruce Sheaffer, Steve Soules/Bob Brien, and Bob McNamara/Rusty Roesch. Steve Bartlett delivered a low gross score of 77, while Rex Simmons (net 68) and Mark Waters (net 69) showed their skills.

On June 1, our home match was convincingly won with a score of 22 to 14 over one of our toughest competitors: Army/Navy Fairfax. Jordan Weinstein/Rod Lantier and Tom Natoli/Steve Soules each won three points. Mark Crook turned in a gross 75 and Brad Westermann scored a gross 79. The low net score of the day was Rod Lantier with an incomparable 67. Not far behind was Brian Brodfuehrer with a net 68. Jordan Weinstein and Rod Lantier took first place in the sweeps.

We were blanketed by smoke on June 8, but came away with a convincing win at home: 30½ to 5½ over Regency Country Club. Mike Saylor/Mark Waters, Mark Crook/ Walter Burkhardt, Pat Noble/Don Bisenius, Kirk Reade/Jesus Medrano, George Alapas/Paul DiRenzo, and Mike Cifrino/ Rusty Roesch all delivered three points. For the match, every two-man team won at least two points. Notable scores included Mike Saylor (69, net 74) and Mark Crook (77, net 73). Mark Crook and Walter Burkhardt won the sweeps with a net 62.

Remember, it’s never too late to join the Retirees! For more information, contact Bruce Nordstrom at bnorthstream@ yahoo.com or 202.494.6558. 

Couples Golf

BY SUSAN & DAVID WELLS

Congratulations to the following winners:

MAY 19, SHAMBLE

Steven Beltz, Simone Beltz, Randy Brooks, and Prudence Brooks

MAY 25, SCRAMBLE

Steven Denslow, Marie Denslow, Scott Flood, and Donna Flood

JUNE 2, MODIFIED DIVORCE COURT

Mark Bradley, Jessica Bradley, Matthew Lougheed, and Heather Lougheed

JUNE 11, SHAMBLE

David Ross, Kaitlin O’Hara, Daniel Clements, and Colleen Clements

JUNE 29, SCRAMBLE

Brandon Luxenburg, Nicolette Benderoth, Trey Parrish, and Marie Hackney

JULY 7, JOSH’S CHA CHA CHA

Matt Lougheed, Heather Lougheed, Harrison Smith, and Becky Smith

JULY 16, DICE GAME

David Wells, Susan Wells, Patrick Cavanagh, and Mishelle Cavanagh

We keep a running total of points for each couple for an endof-season shootout between the top ten teams. Points are awarded for participation and winning. Keep an eye out for information about the Couples trip in early September! 

Notes from the Cutting Board

BY TRAVIS

SIMMONS | EXECUTIVE CHEF

In the coming months you may find yourself planning a themed party, so here are a couple of tips to help you along the way. First, and this may be most important, you must go all in. If you’re asking yourself “is that too much?” then you probably haven’t gone far enough with the theme. You will know when the theme is just right. Think of your party space as a blank canvas where your vision and theme become a reality. Decorations, music, games, and entertainment are just the starting point for a great themed party, but they are also essential. Don’t hold back with these items!

When it comes to the menu for a themed party, I often will find one ingredient, concept, or a phrase to start building off. Anything that speaks to you from the theme is a great place to start.

Once you have your theme and a good starting point, use recipes that are in your comfort zone no need to try a new, complicated recipe. Go with what you know. You can change an ingredient or name to fit the theme. I enjoy taking traditional recipes and finding clever ways to change them just enough to fit the theme. For example, this year’s Member Guest theme was the movie Animal House. There is a scene from the movie where mashed potatoes play a big role in starting a food fight. I took that inspiration and created garlic herb potato coquettes with a spicy tomato sauce for dipping. The coquettes fit the theme quite well. In short, find the “hook” and run with it.

When building a menu for your guests, start with a couple of different appetizers or snacks. Next, add a salad or two and maybe a vegetable board with a creative dip that would tie back into your party theme. I don’t normally theme the main course items, but if you have a great idea, then go for it. Two or three main dishes usually work for a diverse guest list.

Desserts and/or cocktails are where you can shine with your creativity. Small dessert bites can offer variety and a nice way

to tip your hat to the theme. Funky cocktails with fun names, ingredients, and history are another awesome way to emphasize your theme. A Mint Julep is perfect for a Kentucky Derby party or a Great Gatsby-themed event; a Dark and Stormy will amp up the air of intrigue at murder mystery; and, of course, a Piña Colada is perfect for a luau. Don’t forget to play with color at the Breakfast at Tiffany’s Ladies Tennis Member Guest in June we mixed Blue Curaçao and champagne then added a citrus twist to make a Tiffany Blue cocktail that added to festive ambiance (and looked great in photos).

Remember to have fun with whatever the theme may be! 

Food & Beverage Corner

BY JEN KEELER | DIRECTOR OF FOOD & BEVERAGE

“You’ve got to know the rules before you can break ‘em,” Sonny Crockett once quoted in the 80’s hit drama series Miami Vice. One of our specialty adult smoothies available at the poolside bar is the “Miami Vice”: a mixture of Strawberry Daiquiri and Piña Colada. It breaks all the rules by combining two wonderful flavors into one drink! Below you’ll find the recipe if you would like to DIY this drink at home. If you’d rather we make it for you, the outdoor bar at the Sea Lion Café is open Friday through Sunday.

Ingredients

• 2 cups frozen strawberries

• 2 oz fresh lime

• 1 oz simple syrup

• 4 oz Malibu Coconut Rum, divided

• 4 oz cream of coconut

• 4 oz pineapple juice

• 4 cups ice

• Garnish: pineapple slice

1. In a blender, add 2 oz rum, strawberries, lime juice, simple syrup, and 2 cups of crushed ice. Blend until smooth.

2. Pour into a hurricane glass or pint glass and set in the freezer.

3. In a clean blender, add the remaining 2 oz of rum, cream of coconut, pineapple juice, and 2 cups of ice. Blend until smooth.

4. Pour into the hurricane glass with the strawberry mix so it has a layered effect.

5. Garnish with a pineapple slice.

Bonus: You can also add a shot of rum to the top as a floater! 

Creating Memories at the Washington Open

BY BRANDEN BEETS | DIRECTOR OF RACQUET SPORTS

Wow, our local pro tennis tournament has evolved over the years…and I suppose I have grown with it, too. For me, the annual summer tournament started as a week-long party with my buddies, turned into a professional networking experience with my colleagues, and is now even a family-friendly event my kids and I look forward to each year!

I’ve been on the edge of my seat watching the best players compete up close for the last 22 years. I remember watching Andre Agassi and Lleyton Hewitt playing on center court when the tournament was still called the Legg Mason Tennis Classic. Over the years, I’ve loved watching the magical runs and heartbreaking losses and cheering on young, upcoming American players.

The Washington Open (currently known as Mubadala Citi Open for sponsorship reasons) is now the only tournament in the world to be an ATP 500 and WTA 500 event. This is amazing for tennis fans because there are more points/ money to be awarded which increases participation by top players in the sport.

My kids have been frequent visitors to the Washington Open since they were old enough to walk. They get inspired (as I do) watching the great matches, up close moments with the pros on the practice courts, getting autographs on their extralarge tennis balls, staying up late with Dad, and, of course, the unlimited frozen lemonades. On the first Saturday of the tournament each year there is a “Kids Day” on center court. It’s a unique experience for juniors to step foot on a championship court, work with some of the Pro players, and get exposed to the feel of a professional tournament. This year we invite you to bring your kids and join us at the Citi Open on Saturday, July 29 for an SGCC Meet Up! They don’t even need to have tennis experience. This is an informal gettogether so we can enjoy the day as a community. Keep an eye out on the Citi Open website for detailed information and act fast because tickets sell out quickly.

We’ve got something exciting for the adults as well. We are doing an adult bus trip for the Mubadala Citi Open Quarterfinals on the evening of Friday, August 4. All you need to do is sign up on the Racquets Calendar and we’ll do the rest! Registration includes transportation to and from the event, complimentary snacks for the bus ride, and premium reserved tickets. Our bus will leave SGCC at 5:30 PM in time to catch two men’s and women’s quarterfinals matches as well as men’s and women’s doubles matches. We plan to return around 11:30 PM. Space is limited so be sure to register ASAP. Come and create your own memories at the Mubadala Citi Open this year! 

Trainer’s Tips: HIIT It Hard

BY REGGIE EDWARDS | DIRECTOR OF FITNESS

Chances are you’ve heard the hype surrounding HIIT workouts. If you’re not familiar, HIIT stands for High Intensity Interval Training. These workouts are extremely intense and intended to push you to your limits, so the workouts themselves are short only ten to thirty minutes with thirty minutes being on the much longer end of the spectrum. When thinking about HIIT, think sprinting and plyometrics or jumping.

During HIIT, you do twenty to thirty seconds of activity followed by thirty seconds to a minute of rest for the full length of your workout. It’s crucial that you don’t allow your body to rest longer than the prescribed amount of time. A HIIT workout is meant to rapidly elevate the heart rate with only short periods of rest between sets. The up and down spikes your metabolism and results in significantly higher post-exercise oxygen consumption, or afterburn, than a standard steady state workout. That’s a fancy way of saying you continue to burn

calories for up to two hours following a HIIT workout because your body takes longer to recover.

A steady state workout is one you can do for up to an hour or so. The intensity level isn’t that high and it remains fairly consistent for the length of your workout. Where HIIT is sprints, steady state is running a few miles at a comfortable pace. With steady state, you’re likely to stay in the fat-burning zone burning calories for the majority of your workout. However, since you’re not pushing yourself to exertion, there’s a faster recovery period and your body doesn’t continue to burn calories for very long after your workout. Since you aren’t pushing yourself as hard, you can do a steady state workout more often than a HIIT workout without risking injury and burnout.

As is true for a lot of things, but especially in the world of fitness, variety is the spice of life. HIIT is not better than steady

state nor vice versa. Both offer pros and cons, and both should be implemented if and when your body is ready. How you implement them depends on your goals and level of physical fitness. You’re going to see the most results if you mix them up.

HIIT training is uncomfortable. The workouts are tough and not for beginners; high intensity exercises carry a significant risk of injury if your body isn’t trained properly. You need a cardio background before you dive into a HIIT workout. It’s not a matter of doing steady state or HIIT, but rather training your body to get where you want to be. After all, doing ten squats in a row is very different from doing ten squat jumps.

If you don’t exercise regularly, steady state is the place to start. These exercises put less stress on the cardiorespiratory system while offering increased endurance and stamina and a faster recovery. If you’re doing forty minutes of steady state cardio,

you’re likely to spend a solid thirty of those minutes in the fatburning zone while also increasing your slow-twitch muscle fibers. Slow-twitch muscle fibers let us go for a long time, think long-distance or cross country runners, whereas fast-twitch muscle fibers, the kind developed in a HIIT workout, are for explosive movements.

Plateaus are common in steady state exercise routines because people get comfortable and don’t continue to create challenges for themselves. Once you’ve done six to eight weeks of a steady state routine, you’re probably ready to incorporate a ten minute HIIT workout once a week. If you’re hitting a plateau with your steady state exercise, then you’re definitely ready to try incorporating HIIT.

Adding in a short HIIT workout will help prevent boredom and increase your overall physical fitness. Once you’re ready

to incorporate HIIT workouts into your routine, experts recommend limiting them to one or two HIIT sessions a week. Pay attention to how long your sessions are, and keep them on the shorter side if you plan to incorporate multiple HIIT workouts each week. Most importantly, pay attention to your body. Some people can do more HIIT sessions than others, and it’s important to be honest with yourself. If you push yourself to more HIIT sessions when you aren’t ready, you run the risk of hurting yourself or setting yourself back due to overexertion.

While steady state exercise taxes the aerobic system, HIIT stimulates both the aerobic and anaerobic systems which means your body has more stamina and performs better in all your workouts no matter what they are. With aerobic workouts, we’re in our fat-burning zone and we can sustain that for a long period of time. Once you go above 85% of your maximum output, your V02 Max, you get to an anaerobic state you can’t breathe, you’re huffing and puffing, you have to stop and slow down. That need to slow down, the thirty second breaks in a HIIT workout, allows you to catch your breath and recover a bit, but it also gets your muscle to a level where your glycogen is depleted.

Glycogen is stored glucose. When you’ve depleted your glycogen, your body is in oxygen-debt and you enter anaerobic metabolism. Anaerobic metabolism can only use glucose and glycogen while aerobic metabolism can also break down fat and protein.

During a HIIT workout, you totally deplete your glycogen levels, meaning you’re completely wiping out your muscles. When you lose glycogen, your blood sugar goes down, and you feel exhausted. So, why is depleting glycogen good? It is only when glycogen is in a depleted state that fat can be mobilized out of storage and used as a primary fuel source. Draining glycogen out of the largest glycogen pools your skeletal muscles is a signal to the body to burn excess fat. For a lot of people, excess fat is stored in the belly which is why HIIT is believed to be more effective at burning abdominal fat than a standard, steady-state workout.

Looking to incorporate a HIIT workout into your routine but not sure where to start? Try this simple cardio interval workout on the treadmill: sprint for 20 seconds, then rest for 40 seconds, alternating for a full ten minutes. When I do this, I set the incline and speed at a fast, challenging pace, then stand on the edges of the treadmill during my rest periods. Another simple HIIT workout is one involving body weight exercises which is great because it can be done almost anywhere. Start with a cycle of push ups and squats. Do 30 seconds of continuous push ups, rest for 30 seconds, then do 30 seconds of continuous

squats followed by 30 seconds of rest. Do three sets. Next, do 30 seconds of jump rope or jumping jacks followed by thirty seconds of rest. Repeat four times. That’s ten minutes and you’re done!

If you’re unsure about how to up your workout game, make an appointment with a personal trainer at the Fitness Center. If you haven’t gotten your complimentary fitness assessment, start there so you gain a better understanding of where you’re at on your fitness journey and will be able to safely use the machines in the gym. If you’ve already got a fitness background and you’re looking to take it to the next level, purchasing a training package either solo or small group is a great way to push yourself.

Remember, when you train, you want to fail. When a muscle fails is when it really succeeds. That is, you’re pushing your body to its limits until, eventually, those limits move. 