CLE: Connection, Lifestyle, Emotional Processing

5AM Miracle Podcast with Jeff Sanders, featuring Dr. Mary Rensel and Ali Hively (our Wembley Instructor)

As we continue to move forward in this ever-changing and crazy world, we can often forget to take care of the thing we need the most to function well – be ourselves and have a positive impact on the world, our brains!

Brain health is one of the cornerstones of optimal productivity. But, what does it really mean to improve the health and functionality of your brain? Find out what the CLE stands for in Brain Health.

In this podcast episode, the 5AM Miracle Podcast with Jeff Sanders, featuring Dr. Mary Rensel and Ali Hively (our Wembley Instructor), Mary and Ali talk about how we can optimize our brains for stress, resiliency, and performance. They give everyone their special formula for making sure you are doing what matters most from your brain. Dr. Mary’s research outlines where we need to put our attention and energy and Ali shares ways to make it happen in our busy lives. The great news is that many of the things proven to be important to resiliency (ability to bounce back and manage stress) are things we do here together at Wembley. It’s an easy listen and can reinforce all of the good things you are doing for your body and brain as well as give you some new insights! If you have any questions, Ali is more than willing to chat with you!

Hop outside with a set of headphones, go for a walk, and give this great podcast a listen.

You can find Ali at Wembley on Mondays at 8:30am, Tuesdays at 5:30am, and Fridays at 8:45am. She will always find time to chat with you after class or set up an appointment. Below you will find all the fitness classes offered at the Wembley Club!

Fitness

Learning to Swim the Wembley Way

Our mission is to ensure that everyone has the skills and knowledge to be safe around and in any body of water; be it a pool, lake or ocean. We find students excel using our “unstructured-structured” lesson plan. We use our unique method of giving swim lessons to ensure students not only learn safety but enjoy the water!

Unstructured-Structured Swim Lessons

What is the unstructured-structured swim lesson? We believe that every student learns differently. Our instructors use the Red Cross WSI guidelines as many others use — that is the structured part. What makes us unique is that we use the “structure” in an “unstructured” way and adapt to the needs of the students. Our lesson plans are never the same for any student or even each lesson. The instructor gets to know the students and adapts the lessons according to their needs. 

Repetition is important for learning; but doing the same exact routine every lesson can get boring and eventually slow down progress. We use repetitive skills but change it up so the student doesn’t associate the activities as being the same.

For instance, blowing bubbles, doing 10 submerging bobs, making chipmunk faces, and retrieving objects from the bottom of the pool are all practicing breath control? Did you know breast stroke can be improved by using a kick board or even hula hoops? A child typically has the average attention span of 3-6 minutes for each year old. Our lessons are set to be 30 minutes long. The majority of our students aren’t able to swim for the full 30 minutes without their mind wandering off or giving up on lessons all together. We use simple steps to keep the lessons moving forward and the students attention for the entire 30 minutes! 

Not all kids of the same age are developmentally equal and no student should be controlled in the water by their differences in coordination, motor functioning and general comfortability in water. Our Wembley Club Way of swimming lessons allows everyone to learn!

Our Commitment to Health

As the number of coronavirus infections surge across the country, we would like to remind all of our members and visitors about actions we are taking to ensure the safety of everyone who visits our facilities, and our efforts to better the community health in the area. 

This post is just highlighting club guidelines that were published earlier; please refer to the guidelines for more detailed information. 

Self assessment

We request all of our members and visitors to continue checking their temperature every day. Please stay home if you or anyone in your immediate social circle does not feel well or has tested positive for COVID-19.  

Face covering requirements

A face covering that meets or exceeds CDC guidelines is required to be worn when visiting the Wembley Club. All employees and instructors will be adhering with this requirement. 

Swimming Pool

A face covering is to be worn at all times when you are not in the water. For safety reasons, face coverings should not be worn by anyone who is in the water.  Lifeguards are required to keep their face uncovered for safety reasons when they are on duty around the pool or in the lifeguard chair. 

Fitness

A face covering is to be worn at all times when you are not actively working out. Please be sure to wipe down all surfaces you touch after completing your workout.

Tennis, Pickleball, and Paddle

A face covering is to be worn until you are on the court.  Effectively immediately, for all USTA League matches, spectators from the opposing team are not allowed to watch the match. Members can still watch tennis matches as long as they follow all face covering and distancing protocols.

Child care

While children are not required to wear face coverings, we recommend it if your child is comfortable with it. Please remember that childcare must be reserved in advance. This helps us control the number of children in the room at any given time.

Taverne

A face covering is required to be worn unless you are actively drinking of eating in the Taverne area. Please be mindful of other patrons already seated at the Taverne and choose seating  options that allow for safe distancing.

Regular cleaning

We have contracted with Your Healthy Spaces for a deep cleaning of all our common spaces. You can read more about this partnership on an earlier blog post.  Your Healthy Spaces completed their last cleaning at the club on November 4 and will return approximately every 4 weeks. 

Indoor spaces

As the temperature drops and we move more of our activity indoors, we are taking additional steps to ensure everyone’s safety. We are installing air purifiers with H13 HEPA filters in fitness locations.

We would also like to share an excerpt from this recent post by the Farley Group:

  1. The Air Quality In a Dome Resembles Outdoor Conditions.
    A typical dome contains 500,000 to 5,000,000 cubic feet of air; for a topical comparison, a typical classroom contains just 6,000 cubic feet of air.
  2. Dome Ventilation Is Remarkably Better Than In Most Buildings.
    Under ASHRAE standards, a normal classroom’s ventilation is designed to move 222 cubic feet of air per minute; domes have a minimum of 50 times more outside fresh air!
  3. There’s Tons of Room To Breathe In a Dome.
    At 6-foot social distance, a dome provides about 800 cubic feet of ventilation air per person per minute; a typical classroom with 20 students would provide 11 cubic feet. 

We hope you will join us in ensuring the health and safety of our whole community by reviewing these guidelines and adhering to them as closely as possible!

community health

Thank you!

Magazine article

Michelle is Featured in a Magazine!

Just last month, we highlighted an article by our very own Michelle Scacchi about the importance of functional fitness. We are excited to learn that Michelle has been featured elaborating her views on Functional Fitness in the Club Business International magazine!

Club Business International (CBI) is the health and fitness industry’s leading magazine published by International Health, Racquet & Sportsclub Association (IHRSA).

Michelle notes that with the lockdown that was in effect earlier this year and the continued strain On outdoor activity during the pandemic, it is more important than ever to focus on functional practices.  

She goes on to say:

“The special circumstances having to do with the pan-demic have led us to reexamine the role of functional fitness in different populations, young and old, alike. As people return to their routines, the best functional practices have never been more vital, especially given how many members have lost conditioning. Movement patterns—such as squatting, lunging, pushing, pulling, hinging, rotating, walking, and running—are essential for performing everyday activities, so we’ve put movement in the forefront of our fitness classes, across the board.”

Read the whole article on the IHRSA website using their e-magazine format.

Michelle Headshot

Michelle Scacchi

We wish Michelle more successes going forward! Check out our schedule and come work out with her!

Sesame Chicken with Noodles or Zoodles

Try this easy and healthy, seasme chicken with noodles, mid-week recipe – it is sure to be a family pleaser!

Sesame Chicken with Noodles or Zoodles

Sesame Chicken with Noodles or Zoodles

THE SESAME SAUCE

1/4 cup soy sauce
1/4 cup tahini
1/4 cup sesame oil
1 tablespoon rice vinegar
1 tablespoon honey (omit for Whole30)
1 tablespoon garlic chili sauce
1 tablespoon grated fresh ginger

THE ZOODLES + Noodles

4 chicken breasts, cubed
4 medium zucchinis
Noodles
2 teaspoon sesame oil, divided
1 tablespoon sesame seeds

INSTRUCTIONS

First, mix all the sesame sauce ingredients together. Place the chicken breasts in a bowl and pour 1/2 cup of the sauce over the top. Allow the chicken to set aside and marinate while you spiralize the zucchini.

Next, heat 1 teaspoon of sesame oil in a large pan over medium-high heat. Add the chicken and all the marinade to the pan. Cook, occasionally scraping the brown bits off the bottom of the pan, until the chicken is cooked through, about 10 minutes.

Last, combine the remaining teaspoon of sesame oil, the zucchini noodles and sauce to the pan. Continue cooking until the noodles are soft, about 5 minutes.

Finally, ENJOY!

Practical Strategies to feel good this week:

Map it out.
Think about what you need to do to feel good – maybe it has to do with sleep, or exercise, or yoga or reading a book. Look over the week and map it out.

Wembley Classes

Remember, you have control of you.

Don’t let your circumstances take over and control you. You have choices each day and all day, so just embrace that and take care of you.

Let go of this idea you have to be “good or bad”.
Focus on being intentional and not applying judgement to this. When you choose to do something – catch yourself if you say “I was bad”.

Relax and have fun.
Remember, what you do everyday matters way more than what you do once in a while. Keep this in mind and stay present so you can enjoy yourself!!

Kijia Living

~Ali

Private and Group Swim Lessons

Wembley's pool deck

Are you debating between Private and Group Swim Lessons? We believe each student learns differently and may benefit more from one type than the other, neither one is better. It is important to understand the 2 types of lessons, and to be able to choose what works best for your child. Water safety is always a priority, remember, the ultimate goal is to have a child that learns to swim, enjoys the water, and is comfortable with and aware of water safety. The type of lesson is a preference…the endgame is the same.

Group Lessons

Many swimming locations/schools focus on group lessons putting several students with one instructor for a 30 minute lesson. At Wembley Club, we limit our groups to a maximum of 4 students with the majority of the groups being 2-3 students. Why? This allows for adequate time for the instructor to correct and guide each student. Depending on the size of the group, individual attention during a group lesson is approximately 10-15 minutes per child. One great benefit of group lessons is encouragement and social interaction with other children at his/her same swimming ability. In a group setting, often times students push to excel in stroke development and other skills as they see each exercise as a competition to complete with the other students.

group swim lesson

Private Lessons

Private lessons allow for the student to have one-on-one instruction for a full 30 minutes. The student sets the pace for the lesson. If the student excels in a skill faster than other skills, it allows more time to give attention to weaker skills rather than following the abilities of the other students, like in a group lesson. Students learn at different speeds; this makes private lessons more beneficial especially when initially learning to swim and are timid about the water. Another perk to private lessons is the flexibility in choosing a day and time that fits best with your personal schedule.

private swim lesson

Adults who wish to either improve strokes or learn the basics of swimming benefit from private swim lessons. The instructor can work one on one with the individual no matter what the goal is. Some adults have never learned to swim….that is okay, and why we are here!

No matter what the lesson type is, ultimately we strive for a comfort level between the parents, students, and teacher that will allow the student to thrive and become an awesome swimmers or improve the skills they already possess. 

We are very fortunate at Wembley to continue lessons throughout the year with the pool being covered during non-summer months!

Please don’t ever hesitate to reach out for any swim lesson inquiries. Heather@wembleyclub.com

Check out our Swim Page for more information about everything going on at our pool!

A Little Insight for Tennis Parents

The ins and outs of tennis can be tough, especially watching from the sidelines where you aren’t allowed to talk to your child. There are many different reasons we see parents get frustrated with their child, whether it’s due to their behavior, their commitment or lack thereof, or just their overall game. Not seeing the results you want for your child can be tough, but you have to realize sometimes it’s tougher on them.

Growing up myself in a tennis family I was lucky, my father always knew how to talk to me after my best and my worst matches. Some children don’t have that luxury, and sometimes the “soccer mum” comes out in you. Which is totally okay to be your child’s number one fan.

There are many points to this post that I’d like to touch on, but my main point would be that
children feel pressure just like the rest of us. They just don’t quite understand how to deal with that emotion, so it comes out in different ways such as bad behavior, poor shot making ability, decreased effort levels, etc. If you aren’t familiar with tennis, sometimes the better option is to speak to their coach and let them know what is happening.

Communication between a coach and a tennis parent is vital, and without it there are mental and physical barriers that your child may never overcome. Speak up, get involved to a point to set
your child up for success. Below is a link that I think most tennis parents should read.

https://www.tennismindgame.com/child-tennis-and-you.html

I have also added a link to one of the best tennis books I recommend for any tennis parent, called The Tennis Parent’s Bible. If you are really looking to help your child along their journey in one of the toughest individual sports, I highly suggest you give this a read.

https://www.amazon.com/Tennis-Parents-Bible-Second/dp/1523255935

Check out our Tennis Page to see everything that is going on at the club!

Balancing Your Mind With Boxing

Boxing has become the new “it” workout because it’s not only a fabulous cardiovascular workout; where you’ll get your heart pumping, blood & sweat flowing, strengthened muscles and bones but it also helps balance your mind! As we all are trying to currently navigate thru life’s changes, stresses, fears and living in a world filled with division, chaos and hatred…..here’s a few reasons why you should glove up and take your workout to the heavy bag.

1- Boxing allows you to switch off from the outside world and be present in the moment.

Boxing is fast, furious and above all FUN, leaving little room in your head for anything else. Being able to avert daily stresses can help you to truly take time out, giving you a fresh perspective to better deal with problems, or things that are bothering you!

2- It’s an excellent form of stress relief and stimulates endorphin production.

When punching the heavy bag, your brain increases the production of endorphins, the neurotransmitters that create those feel-good thoughts and feelings. Punching helps to relieve muscle tension that can collect when you experience stress. As you continue to punch, you will find your focus is improved, increasing your concentration and helping you forget the reasons why you are stressed! SCORE 😊!!!

3- Boxing builds self confidence as much as physical strength.

It can help make you feel more powerful mentally and give you the fighting spirit to enable you to deal with any of life’s more challenging situations. Boxing also instills a sense of achievement which builds confidence and self-esteem.

4- Boxing can help you manage anger and overcome it safely!

Physically, hitting a punching bag produces a response in your body that helps to relieve tension. Boxing, especially in a group setting is a safe way to release tension or aggression without hurting yourself, or others, helping you to work through any negative feelings and effectively overcome them!

From boosting your confidence, to helping you deal with everyday stress, boxing is the ultimate form of working out, balancing your mind, and achieving personal growth!
Hope to see you all on the heavy bag!
🥊🥊Krista Nightwine

Glove and wrap options:

If wrapping your hands is too complicated these are a great alternative to traditional wraps:

Boxing Inner Glove Wrap

Boxing Gloves come in a variety of weights. The weight is a personal preference, most men choose between 12-16oz. and most women choose between 10-14oz.

Boxing Gloves

Workout slump

Getting Over Your Workout Slump

We are all feeling it these days; the workout slump. COVID hit us, fitness clubs closed, and our routines became lax. As the weather gets cooler and the days become shorter it is much easier to just stay out of workout mode. This slump only makes us less energized, I promise. Being too tired to workout will only make you more tired throughout the day. You need that daily movement to help keep your endorphins going throughout the day, to keep your immune system healthy, for structure in your day, and for your mental health!

So the question is….HOW, WHAT, WHEN?

HOW

Send a friend or family member a text now asking him/her to meet you at a fitness class, for a short run, at the gym, at the pool to swim laps, anything, tomorrow- yes, TOMORROW, not next Monday. You can give yourself 20-60 minutes, your health and well being is a priority. Start with a small manageable goal to feel good and successful! If you are a person that likes to do things on your own time and don’t want to meet a friend, lay out your fitness clothes tonight and get started tomorrow.

WHAT

What kind of workout? Any kind of movement and exercise is good for the mind, body, and soul! Do not do something you don’t like to start, do something that seems interesting, fun, and energizing. If you hate running, then don’t tell yourself that tomorrow you will start running 3 miles a day, that is a mental and physical game you would have to overcome. Leave those goals for down the road when you need a fitness change up, a challenge. You may think you don’t like something, like water aerobics because it is not hard enough or only for older people, but in actuality EVERY exercise has its benefits (side note…water fitness can be very challenging). At the very least go for a brisk power walk and enjoy the fall leaves changing.

WHEN

One of the #1 reasons why I hear people, especially busy parents, say they cannot workout or attend a fitness class is that they do not have the time. There is time in the day, it just needs to become a priority for you. I am certain that you scroll on social media, amazon, the news, and email more than 20 minutes a day for unproductive reasons, just to pass time, me too-we all do! Take this time to put down the phone and move!!

I am very aware of the time crunch for working out being a mom of 4 and that is why for me personally I have had to train myself to love early morning workouts. At 5:30am there is really nothing that will get in the way besides sleep. I tell people all the time, “You will never be mad at yourself for waking up to workout, but you may regret that you hit the snooze and started off your morning bummed to miss your workout.”

If you are not a morning person and have actually tried it, then find another time in your day that you can commit to and say no to any distractions during this time. Tell yourself that you can go to dinner, happy hour, book club, etc. after your have given yourself the gift of movement.

My last suggestion is so exercise while you are at your child’s practice or when they are warming up before a game. There is generally space in the area where you can do some sort of walking or movement for 20 minutes, you do not need to sit and watch every second of the warm-up or practice. Or park early to pick them up from school or practice and while you are waiting walk, find a space to do a mini HIIT workout, run the bleachers, anything!

I must note that with all of this being said, please also respect your bodies and the need for rest which may even mean Restorative and Slow Flow Yoga. If you are already in workout mode, remember it is equally important to let your body re-cooperate.

Do not be hard on yourself if you miss a day, need to rest, or something came up, this is how the rabbit hole can start–we are all human and deserve grace for ourselves. I have confidence you will pick back up later in the day or tomorrow to feel great!

You can do this, feel great, come to a class, reach out if you just cannot get motivated–That is why we are here for your at Wembley!

~Colleen (colleen@wembleyclub.com)

Wembley Fitness Classes