A View from the Front Desk

FullSizeRender (48)The view from the front desk is ever changing and progressing. Everyday we see our sales ladies bring in new members and families for us to assist in their fitness journeys. We see new children everyday trying out for and succeeding in placement on the pre-comp and TCC swim teams.

It’s a joy to see new faces across the age spectrum discovering or even recommitting to a lifestyle of fitness within the Claremont Club community. For this reason, we at the front desk are constantly striving to maintain a friendly environment for all members and nonmembers alike. We want to make everyone feel welcome to come to us for any questions ranging from the TCC Tracker app to Tennis clinics. As a club, we are constantly changing and growing and at the front desk, we are constantly learning new things to help improve our member’s club experiences.

Whether it be providing a stamp or sticker to a child to put a smile on their face or giving every member a warm and welcoming greeting or exiting salutation. Our remodel may have changed the look of the front desk but our culture of assisting our members and employees – in whatever we can – remains the same.

Writer: Rebecca Wiesenbach, Front Desk Manager

Cultivating Creativity for Kids

teddy1At our recent Teddy Bear Picnic in our childcare department, the children created a “Going on a Bear Hunt” map and “binoculars”. We created the map by cutting a brown paper bag into two pages and dividing the map into six sections. It was important to separate the map so that the children had an idea of where to glue the different sections of the map. The children had a blast creating the six different scenes of the map, particularly the “thick, oozy, mud”, where the kids were able to finger paint with brown paint and add sand (what child doesn’t love to get dirty!). For the binoculars, we glued together two toilet paper tubes and attached a string. The children made the binoculars their own by coloring them with markers.

The children in Kids Court had a great time creating the craft. Not only was this craft a lot of fun to make, but the children were able to use it for imaginative play afterwards. They used their binoculars to “look” for the bear during our Bear Hunt, and they used their maps to find the bear’s cave. This craft cultivated artistic creativity as well as imaginative play: both integral to childhood development.

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teddy3In a time where arts, crafts, and creativity have become increasingly rare as part of our children’s school curriculum, our Childcare Department works hard to create an environment where our children’s creativity can blossom. Studies have shown that creativity and the arts are essential building blocks of childhood development. The developmental benefits of the arts include: the development of fine motor skills, from holding a paintbrush and scribbling with a crayon; language development, by learning how to describe things by color and texture; visual learning, through sculpting and bead threading that cultivate visual-spatial learning; inventiveness and creativity, simply through the process of creating and utilizing the imagination; cultural awareness, from learning about arts from different cultures and doing crafts that incorporate different themes; and finally improved academic performance.

Each week, our department offers different themes as well as a different craft each day. Stop by Kids Court or InZone and pick up our recent Art and Activities Calendars. Don’t forget our Infant and Toddler care Art Calendar. Our littlest ones participate in the arts as well! Bring your children by to join us for an opportunity to have fun, expand their creativity and grow!

Writer: Robin Gomez, Childcare Supervisor

 

Why Play Tennis?

As we head through spring and prepare to enjoy the summer at TCC, it is a perfect time to consider the question Why Play Tennis? There is no one reason to play tennis. In fact, there are so many reasons to play tennis that I could not possibly mention them all. In this series of blogs, I will consider how tennis can positively affect physical health, social and mental wellbeing and how tennis is good for kids.

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At TCC, we are always working to help people live a healthy lifestyle. I’d like to focus on the physical health benefits that learning and playing a sport like tennis provides for everyone from the very young to seniors. Physical activity is good for us and tennis is one way to stay active throughout your life. When playing tennis, you are engaged in aerobic fitness. Tennis requires balance and agility and it offers an excellent way to cross train for other sports or fitness activities.

Here are a few interesting facts from Dr. Jack L. Groppel’s article Health Benefits of Tennis: Why Play Tennis.

  • People who play tennis 3 times a week at a moderate intensity cut their risk of death in half from any cause.
  • Competitive tennis burns more calories that aerobics, in line skating or cycling according to studies on caloric expenditures.
  • Playing tennis increases bone strength and density for young players and helps prevent osteoporosis in older players.
  • Tennis requires total body coordination and promotes better balance.
  • The short and intense activity that is followed by rest requires muscles to use oxygen efficiently.

These are just a few of the ways that tennis is good for your physical health. I am looking forward to sharing more about how tennis is also good for you socially and mentally. Tennis truly is the sport of a lifetime. If you are playing, keep it up! If you are interested in trying it out, please contact me at barry@claremontclub.com or go to usta.com for more information.

Writer: Barry Friedman, Tennis Director

What SPF is right for you?

spf pic for blogIn this day and age we all know sunscreen is a must – not only to protect us against skin cancer – but also for anti aging. Because there are so many different types of sunscreen, we often wonder which is the best to use. What grade SPF do you use? What active ingredient is the best for you? How often do you reapply? What if you have oily skin? What if you have sensitive skin? Obviously not all SPFs are created equal and here is some insight to major questions we as estheticians hear on a regular basis!

A major question is “what grade SPF do I use?”
Well, for most people, a 15 to 30 is sufficient enough on an everyday basis if you are doing everyday activities such as driving and getting in and out of a car without standing in the sun for an extensive period of time. After an SPF of 30, you basically are putting more chemical on the skin than needed. SPF (sun protection factor) is basically measured by the percentage you can be in the sun before reapplying. This may vary from person to person according to how fast they burn. For example, SPF 15 gives you protection 15 times longer than without SPF and and UVB protection percentage of about 94 percent. SPF 30 is 97 percent, and after that you may get a little higher protection as your SPF number goes up. In sum, really nothing is 100 percent. Individuals that do use a higher SPF should be those with aging skin, individuals who have undergone skin cancer, or any type of extensive facial treatment and those on medication that intensifies the affect of the sun.

Because there are so many different sunscreens such as oxybenzone, avobenzone, octosalate, octocrylene, homosalate, octinoxate, titanium and zinc oxiside, you should pick one according to your skin type. This is most important when it comes to your face – which more often than not – should come in your day time moisturizer.
For example, Dermalogica’s oil free matte block has an SPF of 30 and offers a sunscreen plus moisturizer for oily skin. With little “micro sponges” to absorb any unwanted oil throughout the day, this moisturizer is light and applies nicely. Or Age Smart anti aging moisturizer with an SPF of 50 not only protects against the suns free radicals, but it helps lock in moisture and adds vitamin C to your daily regimen!

Do you have sensitive skin? There’s a sunscreen for that as well. Tatainium dioxide or zinc oxide will be your best choice. Those are your natural mineral sun protectors. Great for those who are allergic to chemical based SPFs. Rhonda Allison’s broad spectrum daytime defense with an SPF of 30 is ideal for the face and body. It’s main ingredient is zinc oxide, making it perfect for sensitive skin.

If you wanted extra protection or love your moisturizer without SPF, there are alternatives. Often times mineral make up such as Glo minerals combines a zinc or titanium dioxide to their powders for added protection. Another great alternative are SPF primers that can be applied after a moisturizer. For example, redness relief primer helps combat sun rays with an SPF of 20 and is actually green tinted to cancel any redness. The primer is great for people with excessive redness or roseasa. Skin perfect primer with an SPF of 30 gives you a flawless tinted finish with anti aging protection.

For body protection when you are at the beach or out for a long period of time, again flock to your skin type. The most important thing to remember in protecting against skin cancer and premature aging is to cover as much as possible. Hats, sunglasses, and clothing that repeal the sun are your best options! Remember to reapply your SPF as often as every two hours – or less if in the water – because NO sunscreen has a 100 percent protection.

Writer: Emmy Munnis

Why Summer Camp is GREAT for Children

Summer is Almost Here! The Best Time of Year at The Claremont Club!

17498512_10154978224661397_888994686842387501_nDuring the summer months when school is out, summer camp is a great opportunity to provide your children exciting learning and fun recreational opportunities. Even if parents are home during the summer months, and child care is not necessarily needed, there are many benefits that summer camp provides your children. Summer camp at The Claremont Club offers children 28 different camps and 18 acres of fun: swimming, sports, weight training, field trips, group exercise classes, specialty camps, dress up days and more!

Here are the top TEN benefits of sending your child to The Claremont Club Summer Camp:

  1. At Camp we PLAY: At camp, children can be away from over structured-over scheduled days. Camp is carefree where kids can be kids – laughing, relaxing, and being silly is always encouraged!
  2. Camp is real: Unplug from technology. Take a break from TV, cell phones and the web. Engage with real people, real activities, and real experiences. CAMP IS REAL!
  3. Camp is Independence: Children develop strong self-esteem, self-confidence and social independence. Camp teaches kids that they CAN!
  4. Camp is creativity: Camp gets kids looking at the world with imagination.
  5. Camp develops life long skills: Camp provides equipment, exposure to different activities, and facilities to discover and develop what they like to do. Camp expands every child’s abilities!
  6. Camp is FUN: Camp provides a wonderful opportunity to run, play games, swim, and play sports! Camp is action!
  7. Camp creates friendships: Camp allows children the time to bond, to relax, and to talk with other children. Camp creates memories!
  8. Camp gets kids OUTSIDE: Whether it is swimming or interactive play, outdoor experiences enrich a child’s perception of the world and promotes healthy child development.
  9. Camp builds teamwork: Activities and games build bonds, respect and cooperation. Children learn how to work as a team. Together Everyone Achieves More!
  1. Camp gains resiliency. Camp helps children to try – to succeed or to fail – in an           encouraging and caring environment. Camp helps conquer fears!

“The traditional summer camp recognizes that play is a powerful way of learning that contributes mightily to the child’s healthy physical, emotional, social and intellectual development” Dr. David Elkind

Provide profound positive experiences for your children! Have a stimulating and successful summer this year and SIGN UP for The Claremont Club SUMMER CAMP now!

For more information, please contact Cathleen Garner at 909-625-6791 ext. 271.

Lower Back Pain

Most of us have experienced, or will experience, low back pain at some point in our lives. Some seek out a quick fix, such as over the counter medications, but this option only offers temporary relief.  While every situation is different, two things that are commonly geared towards relieving low back pain are to increase flexibility, and to strengthen the core.

As a society, we tend to be in a seated position more often than not. Whether it is slouching in a chair at work, or stuck in traffic on the 210 freeway, prolonged sitting is the norm.  While it is impractical to avoid sitting all together, one must know how to counteract this constant hip-flexion and shortening of these muscles.  This can be done by simply taking more walks throughout the day, working at a standing desk, or stretching the hip flexor muscles. Here are some examples of hip flexor stretches:

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Strengthening the core is equally as important for low back pain relief. Constant slouching and poor posture weakens the core muscles. So to avoid both of these, learning how to properly strengthen and stabilize the core is vital. There are many muscles that are included in the “core”, but for the purpose of this article, the ones to focus on are the muscles in the abdominals.   For many, crunches and side bends are the go-to exercises for an ab workout.  However, according to Dr. Stuart McGill, “these muscles are rarely used in this way because they are more often used to brace while stopping motion.  Thus, they more often act as stabilizers than flexors”.  Since the core is meant to stabilize our bodies for everyday movements, it is important to train it in this manner. Learning to use the abdominal muscles properly is imperative for a healthy low back. Some exercises to help strengthen the core are bird dogs, side planks, and dead bugs.  Below are examples of what these exercises look like. Notice how the spine stays in neutral position the whole time.

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If you are interested in finding out more about workouts and stretches for low back pain relief, or would like to be shown how to properly perform each of these exercises, my email is Mgreen@claremontclub.com, or I can be reached by phone at (909) 625-6791 ext: 357. Be sure to consult with a physician before starting an exercise program.

Writer: Micaela Green

Reference:

McGill, S., PhD. (June 2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal, 32(3), 33-46. Retrieved from https://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Articles/NSCA_Classics_PDFs/Core%20Training%20Evidence%20Translating%20to%20Better.pdf.

Ambiance Smoothing Special

IMG_20170207_175600_805The weather has been anything but predictable lately – it is sunny and warm one day and rainy and cold the next.

The beginning of spring can be unpredictable, especially on how your hair reacts to it. If you are experiencing unruly, fly away or chemically stressed hair, a smoothing treatment is the answer.

This process improves the health and condition of your hair by creating a protective protein layer around the hair shaft to eliminate frizz and shine and smooth the cuticle of each strand of hair. There is no damage, no down time and the results last up to 12 weeks. You are left with smooth, healthy looking hair with radiant shine!

In connection with the end of month Smoothing Special, all of the GK hair care retail line is on sale. Both specials are good to the end of March. Call or stop by the Ambiance salon today and book your appointment with Mila for the End of Month Smoothing Special. Also come in and check out the GK Retail Products sale!

From all of us at Ambiance salon, enjoy the beginning of Spring!

Writer: Mila Lopez

The Importance of Building and Maintaining Positive Relationships

“The single most important ingredient in the formula of success is knowing how to get along with people” – Theodore Roosevelt

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Why is it so important to create and maintain positive relationships?

One of the most important experiences that we can have in our lives is our connection with other human beings. There is compelling evidence that strong relationships contribute to a long, happy, and healthy life. As naturally social creatures, we crave friendships and positive interactions, just as much as we crave food and water.

Although we should try to build and maintain good relationships with everyone we encounter, there are certain relationships that deserve a little more attention. Thus, we should start by identifying our relationship needs among those that we interact with the most, those we can help, and those who can help us.

Four profound effects positive relationships have in our lives include: the encouragement of personal growth, support during tough times, encouragement of collaboration and partnership and the overall addition to meaning in our life.

Positive relationships encourage personal growth.

Our loved ones find joy in our own successes. Family and friends often double as our support system, encouragers and personal cheerleaders. It’s not rocket science that family, friends, coworkers and colleagues enjoy seeing us achieve our goals. Most of the time, in fact, those same loved ones are willing to help in anyway they can and will go out of their way to help us achieve our goals and make our dreams come true.

Positive relationships support you during tough times.

We all have times of struggle in our lives, whether it’s financially, relationally, or health-related. It is in those times that we so desperately need the support of our loved ones. Thankfully, having a strong support circle will help us through those tough times.

Positive relationships encourage collaborations and partnership.

We can’t be good at everything, so it’s important that we have good working relationships. Accompanied with our good working relationships, we can learn from each other, utilize others strengths and ultimately do what we do best. Strong relationships in our professional circle – customers, suppliers, and key stakeholders – are all essential to our success. When our relationships are good, life is more enjoyable, people are more likely to support us and we’re able to be more innovative and creative.

Positive relationships add more meaning to our life.

Building and maintaining positive relationships in our life increases our sense of purpose and meaning. When we are able to make a positive impact for someone, we feel like we are making a difference in the world – and we are.

How do we build long-term relationships?

It starts with us; we have to be kind, friendly and approachable. There should be a like interest. Either way, we need to accept others for who they are and celebrate the fact that we are all different. It is crucial we ask relevant questions and have a sincere interest in people and what they say, and always listen more than we talk.

We may even want to make a note of the small things that are important to others, so that we can later come back and surprise them by creating a magic moment. Trust is the foundation of every good relationship, so we must always be open and honest. This will ultimately help to build the bond. A few other characteristics that will help: be positive, respectful, mindful, and grateful.

What do you do when a relationship goes bad?

End any negative relationship, and do so as soon as possible! There is nothing worse than engaging in a bad relationship, or one that drains your energy. Notice a distinct difference between the positive and beneficial relationships in your life and the harmful and toxic relationships in your life. If you find that you don’t have many positive relationships in your life, you may want to look at improving your communication skills. Don’t harbor hate or bitterness in relationships; rather, harbor love and acceptance. It will have a significant impact on your life and well being.

What are the benefits to strong, long lasting relationships?

The sky’s the limit! People don’t quit strong relationships. You will reap the benefits of unconditional love and support from those in your life and they will do just about anything for you, without even asking. You will be surprised – people will want to please you. We get more from giving than receiving, and the funny thing is that it comes back full circle in ways you could never imagine. A team of like-minded individuals can accomplish just about anything when collaborating and working together.

Writer: Tracy Stepp, Director of Human Possibilities 

Beat the Heat with Nutrition

better-skin-with-better-hydration

Spring has officially sprung! With the change in seasons comes warmer weather, and as the temperature starts heating up you may find yourself reaching for cold, sugary sweets. Ice cream and popsicles are a common craving on hot days, but there are other, healthier, options to cool off and stay hydrated when the heat just will not stop.

The most important beverage to consume on a hot day is water. Our bodies are made up of about 60% water, and we need to replenish those stores as we sweat on hot days. Water is not just a key component of our bodies, but it is essential for proper nutrition and safe workouts. In general, most people are not consuming enough water, so I recommend you DRINK MORE WATER. If you are not currently drinking water, start off by drinking about eight, 8 ounce glasses of water each day. This is a bare minimum amount, and should be exceeded on hot days. If you engage in physical activity on a hot day, replenishing the water lost through sweat is essential. Aim to drink about 8 ounces of water every fifteen minutes during your workout.

Water is an essential part of hydration in the heat, but so are electrolytes. What are electrolytes? Electrolytes are minerals that help regulate fluid balance in the body. They help with major body functions, muscle contractions, and energy generation. Some common electrolytes in the human body are potassium, calcium, and sodium. During a workout, your body is losing all these electrolytes through the water in your sweat. For this reason, it is important to pre-hydrate before your workout, hydrate during your workout, and replenish electrolytes and water lost after your workout. Electrolytes can be found in many foods and simple sports drinks for those who exercise for durations longer than an hour; and are easily accessible.

For some people, drinking large volumes of water is not an easy task. Maybe water does not sit well with you, maybe you do not like the taste, or maybe it is simply annoying to incorporate throughout the day. The good news is that water can be consumed through your diet. Foods high in water content are great to eat on hot days, because they are not only refreshing but hydrating as well. One spring and summer favorite is watermelon. This delicious fruit is 92% water. Berries are another hot weather favorite. They are an easy snack to take anywhere, and can be paired with various foods. They can top a yogurt parfait, be placed on whole-wheat toast with nut butter, and blended into a smoothie. Apples, pears, cherries, and carrots also have water content around 80% just like berries making them a good choice on hot days. To introduce some more vegetables into the mix, broccoli, spinach, cucumbers, and arugula all have very high water contents, and are low in calories. So, if you are looking for more hydration without increasing your calorie intake these vegetables are a great option.

Whether it is hot outside or a normal day, hydration is equally important. Dehydration in the heat can lead to fever, nausea, vomiting, and mental impairments. Under normal conditions, the body is losing small amounts of water, but in the heat that amount can increase. If you are not properly hydrated, the first danger is dehydration. If dehydration progresses too far, heat exhaustion and heat stroke can occur.

To combat dehydration on hot days, it is important to introduce purposeful hydration. This is essentially properly timing your water intake throughout the day to insure hydration is maintained. In the morning, replenish water lost during sleep by drinking a full glass of water before breakfast. Every hour, aim to drink about one 8-ounce glass of water or more. About 20 minutes before a workout, try drinking 12-20 ounces of water, and during a workout drink about 8 ounces of water every 15 minutes. After a long workout lasting over an hour, replenish lost water and electrolytes with a sports drink. All these tips will help you to beat the heat and stay hydrated. Just remember: DRINK MORE WATER!

Writers: Tracy Granberry and Ashley Dougherty

The Benefits of Cross Training

Whether you are new to exercise or a competitive athlete, the essentials of cross training are the same. You can choose to vary your routine from workout to workout, or simply add a new component within your existing exercise program. Cross training adds variety to your workouts, making your routine more interesting and easier to stick with. For athletes, it provides a break from the rigors and stresses of single-sport training. Your overall fitness level will improve and ultimately, over a period of time, lead to improved performance.

conseils-musculation-cross-training-programme-1-mois-header_1For more information or a complimentary training session please contact Personal Trainer Bob Schlegel at ext. 366.