Partnering to prioritize the health and safety of our members and staff

Your health and safety is our priority! As you return to The Wembley Club to take part in your favorite activities, you can be sure that we’ve raised the standard by putting measures in place that in most cases exceed official guidelines to help keep you safe and healthy and give you more peace of mind. In addition to the guidelines we posted earlier this week, we have also partnered with Your Healthy Spaces to periodically disinfect all the surfaces at the club.

Your Healthy Spaces is an environmental solutions service company that utilizes electrostatic spraying with 360 degree coverage on all surfaces. They use environmentally green hospital grade disinfection solutions that eliminates all germs and pathogens and finally an antimicrobial protectant on all surfaces and high touch areas. This 30 day protectant is a game changer and prevents germs from re-attaching to surfaces. Your Healthy Spaces provides peace of mind and complete disinfection and protection for all who enter the Wembley Club.

You can learn more about what they do here or by visiting their website.

5 Benefits of Barre Workouts

5 benefits of Barre workouts:

  1. Strength, definition, and elongated muscles are achieved through targeting muscle groups from all angles.  Barre focuses on muscles you use everyday, as well as, underused and underdeveloped muscled.
  2. Endurance is gained through a combination of isometric and isotonic movements.  Isometric movements, the poses you hold such as a plank.  Isotonic movements strengthen your cardiovascular system.
  3. Flexibility is gained throughout a barre class with fluid movement and stretching.  Increased flexibility helps in such areas as back pain.
  4. Posture is focused on throughout an entire barre class, core muscles are contracted throughout the class.  Stand taller and be proud!
  5. Mind-body connection is so important in our daily lives and is highly focused on in a barre routine.  Focusing on the body’s muscle and movement provides a more effective workout and balance heading into your day or evening.

Enjoy one of Jessica’s Barre classes here:

Barre and many other classes are offered at The Wembley Club.  Find a class that interests you!
Interested in more classes? Check out our fitness page!
Check out our YouTube for more videos!

Step it With This Great Step Aerobics Routine!

Krista Nightwine will lead you through a fun 20 minute old school step aerobics routine with a modern fitness twist.  This is a great aerobic activity to do at home or at the gym.  If you do not have a step you can draw or tape the lines of a step on your floor (40″L, 16″W).
Krista teaches Boxing, Cardio Blast, HIIT, TRX, Bootcamp and much more at Wembley!  Join her for Virtual Boxing on Wedensday mornings at 6am and Sunday mornings at 9:35am, no boxing bag required for the class!
Interested in more classes? Check out our fitness page!
Check out our YouTube for more videos!

Different Tennis Hitting Stances

There are a few different hitting stances when it comes to tennis. When a teaching pro introduces someone to tennis, they always start with turning the student sideways to hit the ball. This is the most basic way to hit a ball, mostly because you will have the most control hitting this way. This is called the “closed stance.” (pictured below; Ben with our tiny tots)

As players progress, hitting in the closed stance 100% of the time becomes more difficult. You will use the closed stance when you are moving forward into the court. Aside from that, if you are in a match and your opponent is hitting the ball very hard, there might not be enough time to turn sideways. So what do you do then? This is where the “semi-open” and “open” stances come into play.

Semi-Open Stance

The semi-open stance is used quite often in tennis. Most people do not have the time to get into a completely closed stance in the middle of a point because of how fast the game has become. In this day and age, tennis is so fast. People are hitting bigger and faster balls than they used to. With this, were have adjusted how we hit the ball. The semi-closed stance is one way. This stance gives you the balance needed to hit the ball, but also helps you adjust to speed of the balls coming.

Open Stance

The open stance should be a last resort. This stance should only be used when you are either on the run, or have a ball hit at you so fast that you cannot turn. It is very hard to be balanced when you hit with the open stance. Along with this, it is hard to fully use your hips to hit the ball.

In this YouTube video, Sherif gives a detailed analysis of the different tennis hitting stances. He talks about each stance, and when each one should be used.

Interested in taking lessons? Contact The Wembley Club at (440)543-8171 or dave@wembleyclub.com!

Want to learn more about our pros? Click here!

Want to know how to get more involved in our tennis programs? Click here!

Image of Turkey Zucchini Skillet with Pesto

Turkey Zucchini Skillet with Pesto

Out of ideas for easy and healthy dinners?  Here is a quick and easy dinner!

Always think fresh, colorful, and easy clean up when trying to find new recipes.

Prep time: 10 minutes
Cook time 25 minutes
Yields: 6 servings

Ingredients

  • 2 lbs ground turkey (or chicken if you prefer)
  • 1 medium onion chopped
  • 1 pint grape or cherry tomatoes halved (for more color use tri-colored tomatoes)
  • 2.5-3 lbs zucchini, slice into very thin slices.  Us
  • e a mandolin if one is available
  • 3/4 fresh pesto (in the refrigerated section of the grocery store)
  • 1/4 tsp. salt
  • 2 T. Parmesan cheese, grated
  • 1 tsp. your favorite cooking oil

Directions

  1. Preheat a large skillet on medium heat then add oil.  Once oil is hot, saute onions for 3 minutes.
  2. Add ground turkey or chicken and cook an additional 5-7 minutes.
  3. Add zucchini, stir, and cook another 3-4 minutes.
  4. Turn off head, add tomatoes and pesto, then stir.  Sprinkle with cheese and enjoy!

Serving Suggestion

This is delicious on quinoa for a complete meal with complex carbs.

DOn’t quIT! Virtual Fitness contest winners.

With over 1300 Virtual Fitness Class participants we have awarded 14 contest winners.  Every one of our participants are nothing short of amazing!
The following are our contest winners:
The Pruce Girls (Peyton and Addie)
Katelyn DeVan
Lisa Andreani
Helen Simmons
Nancy Budgus
Hollie Mihalek
Denise Grcevich
Lori Bryant
Dennis Lehman
Margo Walker
Roxanne Durant
Sue Ohneck
Steve Gokorsch
Your tanks and t-shirts will be delivered to you!!
 
If you would like to purchase a DOn’t quIT tee-shirt or tank you may order here!
Sign up now for next week’s virtual classes:

The Affects of Equality in Sports

Introduction

The fight for equality in sports is founded on the view that it is crucial that the authorities involved should recognize, appreciate, and encourage the diversity of the people that make up the sporting world (Disabled World, 2013). In essence, the argument is that everyone should be valued equally, and should be given equal opportunities. Diversity, on the other hand, refers to the individual difference that is inherent in every human being. Equality in sporting opportunities is championed on the basis that in addition to the numerous benefits that are enjoyed by the individuals who are encouraged to participate, the nation and sporting communities also benefit as their health, growth and development are positively influenced (Disabled World, 2013). When everyone is afforded equal opportunities to discover and exploit their sporting potential, the community and nation are bound to benefit from their success and individual development.

Benefits of Equality in Sports

One of the major benefits of providing equal opportunities for people to participate in sports is that it increases the pool from which a sports organization can draw talent to be employed in various capacities. Sports organizations do not only need athletes, but rather are supported by people playing other roles such as administration, volunteering, and management (Disabled World, 2013). Embracing diversity and equality gives the organization the opportunity to discover talent among different people and to create employment and sources of income for them. In this way, the organization can benefit from the skills, knowledge and creativity of a wide variety of people regardless of their level of athletic abilities.

Secondly, treating people equally is also an important means through which cohesion, unity, and sportsmanship may be encouraged within the sports community (Disabled World, 2013). By teaching people to value the difference and inherent value in each other, a sports community is encouraged to see beyond the physical features that define people, and to appreciate them in deeper and more meaningful ways. Thirdly, equality in sports can also act as an important launch pad for championing equality in other facets of the socio-economic space. For example, when people grow accustomed to seeing women participating in sports that were previously dominated by men, they may experience a shift in their thinking and begin to embrace women acting in traditionally male roles in the economic environment. Therefore, the successes that are enjoyed in sports concerning equality may also spill over to the rest of the sectors that make up an economy.

Furthermore, the equality that is experienced in sports may also lead to positive impact in legislation formation and implementation, more so legislation that touches on the right to equality. Where there may have been difficulty in getting the relevant stakeholders to buy into the idea of the legislation, if the social facts on the ground change so that such legislation is rendered necessary for the times, it would be easier for the stakeholders involved to gather support to pass these legislations. It would also be wise to implement them among the people upon whom the laws are being imposed.

Challenges in Obtaining Equality in Sports

One of the factors that significantly hinder the encouragement of equality in sports are the social factors that affect certain groups disproportionately when compared to other groups (Marivoet, 2014). For example, it is note-worthy that due to biological differences, women cannot, in a strict sense, enjoy sports in the same manner that men can. For instance, married women will most likely have to sacrifice a part of their sporting careers to have children and possibly, raising them. For this reason, it is important to ensure that women are made aware of their reproductive rights and that they are provided with an environment in which they can make decisions regarding their bodies without undue external influences. For this reason, social activism is important, and it plays a leading role in ensuring that disadvantaged groups can enjoy their careers without the negative influences that may hinder such enjoyment and possible growth.

Furthermore, it has become increasingly evident that in some cases, especially where there is a severe disadvantage on the part of the parties concerned, that there is a need for policy provisions which will prevent discrimination and other negative behavioral impediments from reaching the sports community. Whereas equality within sports may lead to a decline in the rate of discrimination suffered by the disadvantaged groups, in some cases, it appears that the influence has to work inversely, i.e. changes in society may assist in improving equality in sports (Marivoet, 2014).

Lastly, the media has also been identified as one of the other factors that are hampering the growth of equality. For instance, by providing less coverage of disadvantaged groups that are participating in sports, the media cements the prejudices that are held by the public regarding the participation of women and the disabled in sports. Some commentators have argued that the media is seen to be partial towards men, with women receiving very little coverage, and even then, mostly in sensational stories which do not underline their performances, skills, or abilities (Mwambwa, 2018). The major complaint in this regard is that women are less likely to be portrayed as autonomous agents, but rather as subjects of the story to whom various unfortunate occurrences are happening (Mwambwa, 2018). Media is a powerful tool in achieving equality because it may serve to motivate for different people to participate in sports. If more young women see their counterparts participating in one form of sporting activity or another, they would be encouraged to do the same as such participation will move from the realm of the impossible and unprecedented to that of possibility and ordinariness.

Conclusion

In summary, equality in sports has been revealed to be an inestimable goal, which would create numerous opportunities for traditionally disadvantaged groups. These opportunities, it has been discussed, need not be directly involved with athletics but rather, could also be supportive and administrative. The goal in such a mission is to protect the dignity of individuals by giving them meaningful roles within the sports community, thereby allowing them to feel included and valued. As it has also been made apparent, numerous benefits also accrue to the organization which resolves to embrace diversity and equality as an organizational policy. However, it has also been shown that there are various challenges which operate as impediments to the achievement of this equality and which would have to be dealt with if disadvantaged groups are to be raised from the quagmire of discrimination and derision.

-Sherif

Interested in taking lessons? Contact The Wembley Club at (440)543-8171 or dave@wembleyclub.com!

Want to learn more about our pros? Click here!

Want to know how to get more involved in our tennis programs? Click here!

Check out our YouTube page!

References

Disabled World. (2013, June 13). Embracing equality in sports coaching. Retrieved from https://www.disabled-world.com/sports/equality-sports-coaching.php

Marivoet, S. (2014). Challenges of sport towards social inclusion and awareness-raising against any discrimination. Physical Culture and Sport Studies and Research, 63, 3-11. Retrieved from https://www.degruyter.com/downloadpdf/j/pcssr.2014.63.issue-1/pcssr-2014-0017/pcssr-2014-0017.pdf

Mwambwa, L. (2018). Media can promote women in sports. Gender Links for Equality and Justice. Retrieved from http://genderlinks.org.za/programme-web-menu/media-can-promote-women-in-sport-2009-06-29/

Becoming the Complete Tennis Player

How do we become a complete tennis players?

I have noticed from all of the places I have worked at that parents mostly think only about how many hours my kid is going to hit tennis balls? How many hours they will spend on the tennis court? This is not the way to get better, it is not the way to be able to compete in high school tennis, college tennis, or professional events. 

Tennis is a hard game, not an easy one like everybody would think about just from watching television. It is a lot of effort, hard work, and heart. If you don’t put 100% in everything you do, you are not going to achieve hardly anything. You have to push yourself as hard as you can and make sure that you are very tired after the end of each session. 

There are so many different ways to be a better tennis players. I will share today 6 tips that will helpful for you guys to read and follow and it will benefit everyone. We are going to be talking about: Diet, Legs, Cross-Training, Arms, Stretches and Confidence. We have to follow directions and make sure that we are on the right track.

Dieting

We have to train like professionals and eat like them as well. People think that diet is not important, and they can eat whatever they want and at anytime they want. Food is the fuel for your body. It is the same thing with the car, if there is not fuel they car is not going to drive. If we don’t eat the right food and at the right time, it is going to affect our performance on the tennis court.

Diet and nutrition play a key role in any pro-player’s healthy living regime. Although you might not be able to have a dietician on hand or a personal chef, you can still eat like a tennis player. One of the key food groups to focus on is carbs. During a match, a tennis player can lose typically between 500 to 1500 calories, so refuelling using carbohydrates is essential. Eat pasta, rice, or cereals post-match. Take a leaf out of Rafael Nadal’s book and eat some grilled fish, such as salmon, alongside a portion of pasta and fresh vegetables. On those days when you’re not playing a game, start your day with a smoothie. Venus  Williams eats vegetable-based smoothies, using kale, carrots, cucumber and protein powder to create a nutritious morning juice. For lunch, Venus likes to eat big salads with plenty of raw vegetables, beans, and lentils. To eat like Venus, knock up a lentil, pea and bean salad for lunch, adding honey, feta and some olive oil to liven up the dish. If you continue to eat this mix of protein, fruit and vegetables, fiber  and carbohydrates you should be able to get the body of a tennis player. Some people don’t like fish; you can switch fish for grilled chicken. You can always make your plate as healthy as possible. You have salad with very basic things in it like cucumber, tomatoes, lettuce and olive oil. There is always a way to eat get and stay healthy to be able to perform in the best way possible and stay on court for the longest period of time.

Legs

One of the most important things as well for any athlete, and specifically a tennis player, are strong legs. Speed, agility, and sheer strength is required from a tennis player’s legs, and you’ll need to work hard to achieve the toned legs that will help you to improve your tennis game. Having strong legs will give you all the confidence in your ground strokes and your ability as a tennis player. You are not going to worry about getting tired, and you will just remain focus on playing the right game. One of the best ways to tone your legs is to skip. Rumor has it, Roger Federer kicks off his training sessions by skipping, and so should you. Try to skip for one minute before resting. Repeat this between three and five times, depending on your fitness levels. Another great way to work your legs is to do some interval training. Serena Williams completes interval training as a part of her training and if it works for her it will work for you. If you are running on a treadmill, begin by walking quickly for two minutes, then walk a little quicker on a steeper gradient for one minute before sprinting with no gradient for one minute. Repeat this process between three and five times. If you are working outside, use lamp posts, or a stopwatch, to complete your session. You should also try to include some lunges with resistance, and some lateral raises into your exercise routine to get legs like a tennis player. Each player is different but we can always push as hard as we can to get the best out of it. 

Clearly if you want to look like a pro-player you have to play tennis. Although the stars play daily for a couple of hours at a time, chances are you have other commitments, which means you can’t dedicate so much time to the court. However, just because you can’t dedicate as much time to tennis as the pros, doesn’t mean that when you train you should only play tennis. You still need to work out your body doing other forms of exercise. This is known as cross training. 

Cross-Training

Cross-training is essential for any athlete, not only because it helps build and work other muscle groups (which in turn helps you to become a better tennis player), but it also helps to reduce the stress on the body and hopefully will reduce your risk of picking up a common tennis injury.  Cross-Training is one of the best ways to develop muscular endurance for tennis. The goal for cross training is to provide your body with a variety of exercises that will develop and strengthen the muscles commonly used while playing tennis.Try to work some alternative training sessions into your routine, such as cycling, strength training or rock climbing. This will make you a better player and you’ll also have a flawless tennis body as a result.

Arms

If you want to have a serve that clocks up triple digits (the fastest ever serve on record is, according to the Guinness World Records, 163.7mph and was hit by Sam Groth in 2012) then you need to pay some serious attention to these arm exercises. As well as playing tennis, you need to do some decent strength training exercises too. Try to include a combination of exercises, such as straight-arm rowing, dips, chest presses, push-ups and medicine ball drills.

In order to keep progressing and building muscle and tone in your arms you have to make sure you keep your training sessions varied. Experiment with a range of different exercises. Having a strong arm will always allow you to have a bigger ground strokes, as well as a big serve. Having a big serve will help you to win points quickly, and you are not going to get close to the exhausting time because you do not have to run and chase the ball as much. Serve is 50% is your game. 

Stretching is a big part, and plays an important role in our daily life, not only on the tennis court. I have seen so many kids finish practice and decide to take their bag and leave. This is the easiest way to get injured, we have to stretch. We have to take our time in stretching, and spend at least 20 to 30 seconds in each stretch we are going to do to avoid getting an injury or a tight muscle. We can always stretch at home after shower, right before bed. Make it one of your daily routines. We have to take care of, and make sure that we stretch every muscle in our body.

Confidence

Lastly, one very important topic that I love talking about, and did a lot of research on, is confidence. If you watch tennis players, both off and on, court they don’t slink about or slouch. They stand tall. They are confident. Their shoulders are back, their hips are in line with their ears and boy don’t they look 10 times better for it. Remember that getting the body of a tennis player is not just about working out a lot and eating decent food, it’s also about your posture and your confidence too.

To improve your posture, work your core by doing exercises like the plank. You can also strengthen your core by doing a Pilates class, doing back extensions and performing exercises that work your obliques and your abdomen. This core work will also improve your balance and tone up your stomach, so there are lots of benefits to be gained by doing these exercises.

As well as exercising you also need to be conscious of your posture throughout the day and make sure you reposition your body and ensure your spine sits in an S shape when your posture begins to slip.

Players can build up their confidence by working as hard as they can, and putting everything out in practice because what happens in practice will happen in the tennis match. Working on the things that we need to work on over and over is the key to becoming an outstanding tennis player. These are all things that are going to build your confidence. Always believe in yourself, think about all the positive things, and how many hours you have trained. By doing this, you are ready to go and beat everyone.

Being a tennis player, or an athlete in general, is tough. You have to sacrifice a lot of things in life and put tennis, or any sport that you play or compete in, as your first priority. Do what will help you to get better, and when you feel like getting lazy or tired, tell yourself I want to be good and I want to reach all my goals, and this is not going to happen by sitting at home.

I hope you guys are staying home, and safe. Hope everyone is doing well, and doing some exercises. Let me know please if you have any questions.

-Sherif

Interested in taking lessons? Contact The Wembley Club at (440)543-8171 or dave@wembleyclub.com!

Want to learn more about our pros? Click here!

Want to know how to get more involved in our tennis programs? Click here!

Check out our YouTube page