GETTING BACK ON TRACK

GETTING BACK T on RACK

By Jane Riley

Have you noticed that your fitness level has decreased over the past month or so? You can halt the dreaded “de-training effect” that ensues even after just two weeks of missing your regular workouts.

Skipping a few days of workouts is sometimes a good thing, just to give your body a little rest. However, because your aerobic capacity is one of the first aspects of fitness to show a decline in performance, the heart’s lessened ability to pump blood effectively is noticeable even after 10-12 days of inactivity. Strength is more resistant to the de-training effect, but after a month, the muscles start to atrophy and become marbled in fat. Muscle detraining will depend on your age, your sex and your starting muscle mass. Here’s how to strategically get back into your fitness routine if you have opted to “wait until the Fitness Center opens again.”

The three principle components of any strategic exercise program are flexibility, cardiovascular exercise and resistance training. Begin with flexibility exercises, add in cardio exercises and slowly build your strength exercise capacity back up. It is always important to start with an extended warm-up and cool-down, to prepare your body for work and to return your body to pre-work status, but especially so after a time of inactivity.

Don’t overdo it. If you were exercising rigorously earlier this year and have let that go, you will need to retrace your steps before you can go full-on again. A low intensity workout for the first few workouts is important to re-introduce your body to activity. After a week, you can begin to ramp up your intensity as long as you are still maintaining good form in your exercises. Your body responds to consistency over time, so your results will come back much faster if you maintain a regular pattern and frequency of exercise. Rest days are important to schedule, as well. You may be tempted to make up for lost time, but your body needs at least one day a week to rest, repair and recuperate.

It can be intimidating to get back into shape after time off. This is an opportunity for careful re-entry into your fitness routine, using progression and building slowly back up to your prior level of fitness. Your time away from fitness likely involved a lot of sitting (be honest!), which causes weakness in the posterior kinetic chain. The muscles of the posterior chain are important in everyday activities, as well as keeping your spine erect when you are sitting. It is imperative that you work the core, and activate the muscles through your glutes and hamstrings. We have many classes that will help you work this region. You might try Sets and Reps, Pilates or Yoga as you ease your way back into shape, followed by our seasonal classes and Aquafit. You might also consider personal training as you come back to the Fitness Center.

So, let’s get started! The Fitness Center is open, you can view the Group Exercise Calendar on The Clubs of Cordillera Ranch website or schedule a personal trainer for one-on-one sessions.

Kris Cracknell, Pilates Instructor, 210.860.7322 Kelly Vizzone, Yoga Trainer and Group Exercise Instructor, 210.442.9061 Natalie Sales, Group Exercise Instructor, 956.455.3145 Michael Reyes, Personal Trainer, 210.392.3519 Mike Miller, Personal Trainer, 573.201.5381 Kevin Durio, Personal Trainer, 214.232.8603

Kelsey Grudle is the Recreation Coordinator at The Clubs of Cordillera Ranch. She can be reached kgrudle@cordilleraranch.com or 830.446.2711.

POOLISH PLEASURES

The Swim Club at Cordillera Ranch is the place to be for sunning, relaxing, dining, exercising, playing games and simply enjoying the pleasures of summer.

As the summer sun heats up and the pools open, the Swim Club provides the utimate escape in an idyllic setting. Perfectly perched on one of the highest points of the Ranch, overlooking the Guadalupe River Valley, the Swim Club offers awe-inspiring views and a casual atmosphere for entertaining. Sun worshippers and recreational swimmers alike can find a home in the turquoise waters or escape to the adults-only negative-edge pool. Children will have a great time playing in the Kiddie Pool or taking a ride down the water slide. Lounging by the pool also allows you to enjoy poolside service from our dedicated and attentive staff.

POOLSIDE DINING

Tuesdays to Sundays

Noon to 8:00pm

While relaxing poolside, enjoy cool cocktails along with casual, seasonal and quintessential summertime fare. Here is a sampling of some new dishes created by The Clubs of Cordillera Ranch Culinary Team for Summer 2020.

NATURAL COCONUT-CRUSTED CHICKEN SALAD

For a wonderful, light entrée salad, warm coconut-crusted chicken is served on a bed of lettuce mixed with freshly shaved jicama and carrots, topped with scallions and crisp wontons and dressed with toasted sesame seeds in a tangy sweet chili vinaigrette.

SUMMER COCKTAILS

The Club’s mixologists concocted some refreshing seasonal sippers with a Texas twist. With several to choose from, here are a few highlights of the Summer Cocktail Menu to enjoy poolside. REFRESHING FITNESS During the summer, Paddle Board Yoga and Aquafit group classes at the Cordillera Ranch Pool provide an invigorating exercise alternative guaranteed to refresh and reenergize. Taught by Instructor Kelly Vizzone, each 60-minute class is suitable for all fitness and skill levels. See the Group Exercise Calendar for dates and times. AQUAFIT Aquafit is a challenging water workout designed for everyone, and is especially beneficial for those with joint ailments or recovering injuries. This 60-minute, upbeat class be

PRICKLY LEMONADE

This vibrant refresher starts with Belvedere Vodka mixed with prickly pear and fresh-squeezed lemonade. It is shaken, poured over ice, topped with Sprite ® for a hint of sweetness and garnished with a lemon wheel. ICED SUNSET PINA COLADA

Crafted to match the beautiful sunset over the Twin Sisters hillside, our Sunset Pina Colada is a mix of blended Malibu Rum, mango, pineapple and coconut over ice, topped with a slow pour of grenadine and garnished with a maraschino cherry. POOLSIDE MARGARITA

Our poolside margaritas feature Lunazul Tequila, fresh-squeezed margarita mix and Triple Sec, then you choose your favorite flavor from strawberry, prickly pear, mango or classic!

GRILLED “LEMON PEPPER” SEA OF CORTEZ SHRIMP

Resting on a bed of Bella Verde Farms Baby Lettuce from the hills of Dripping Springs, Texas, a hot skewer of grilled lemon pepper Sea of Cortez shrimp is complemented by freshly cut strawberries, shaved Bermuda onion, fennel and dill and finished with a drizzle of aged

pomegranate reduction. gins with a gentle warm-up and then eases in to exercises using your own body weight and the natural resistance of the water.

PADDLE BOARD YOGA

Paddle Board Yoga is a great way to connect yourself with the Swim Club’s beautiful surroundings while experiencing all the benefits of a great workout. This 60-minute class incorporates elements of yoga and allows you to focus on your individual needs of balance, strength and core. Let the paddleboard become your mat and experience yoga in a different way.

MESQUITE SLOW-SMOKED PULLED PORK SOURDOUGH MELT

Sandwiched between our Texas Toast, mesquite slow-smoked pulled pork is mixed with BBQ aioli, tempura fried jalapenos and topped with sharp Tillamook Cheddar and American Cheese, with your choice of sides.

GAME DAYS

The Olympics may have been postponed, but the summer games at the Swim Club provide laughs, fun in the sun and a little friendly competition! Pop out of the pool and test your skills at a variety of entertaining activities.

TUESDAYS 1:00pm: Giant Jenga 3:00pm: Limbo Contest 5:00pm: Musical Chairs

WEDNESDAYS 1:00pm: Hula Hoop Contest 3:00pm: Dart Soccer 5:00pm: Giant Connect 4

THURSDAYS 1:00pm: Inflatable Bowling 3:00pm: Basketball Free Throw 5:00pm: Happy Hoppers

FRIDAYS 1:00pm: Musical Chairs 3:00pm: Hula Hoop Contest 5:00pm: Dart Soccer

SATURDAYS 1:00pm: Giant Jenga 3:00pm: Bingo 5:00pm: Giant Connect 4

SUNDAYS 1:00pm: Limbo Contest 3:00pm: Inflatable Bowling 5:00pm: Duck Races FAMILY MOVIE NIGHTS

Once a month, gather around the Cordillera Ranch Pool and catch your favorite, family-friendly flicks under starry skies. Enjoy movie snack packs for kids, drink specials for adults and popcorn for everyone as we reclaim that magic feeling of open-air movies.

FRIDAY, JUNE 26: Scoob! FRIDAY, JULY 31: Frozen II FRIDAY, AUGUST 28: Members’ Choice! We’re taking votes between Toy Story 1, The Lion King and Finding Dory.

SNOW CONE TUESDAYS!

Kids are treated to free snow cones every Tuesday this summer!

MEET THE SWIMMING INSTRUCTORS

At Cordillera Ranch, we believe that every child should learn to swim and be comfortable in the water. Swimming is fun but safety is always our priority. Learning to swim provides great exercise, builds confidence, opens social outlets, prepares kids for other water activities on the Ranch and is the only sport that can save a child’s life. Our swimming instructors provide private, semi-private and small group lessons, and look forward to teaching your kids to excel at swimming.

MARCUS VILLARREAL

210.260.2767 :: Private Lessons and Small Group Classes Available Tuesdays to Sundays

Marcus has five years of swimming instruction and has been teaching at Cordillera Ranch for four years.

LEXI COE

830.998.6566 :: Private Lessons :: Available Tuesdays to Sundays

Lexi is a Certified Lifeguard through the American Cross and has been a lifeguard at Cordillera ranch for the past two years.

WALKER BUTLER

830.431.3301 :: Private Lessons

Available Fridays to Sundays

Walker is new to the Swim Club but has been teaching swimming lessons for over two years.

Kelsey Grudle is the Recreation Coordinator at

The Clubs of Cordillera Ranch. She can be reached at kgrudle@cordilleraranch.com or 830.446.2711.