FALL 2013
VILLAGE HEALTH CLUBS & SPAS
8 10 13 24
HOT YOGA for beginners
OVERCOME
fitness misconceptions
HOW TO SHOP
at the farmer’s market
MEMBER SPOTLIGHT
Bullish on life
TABLE of CONTENTS
BETTER
LIFE
Your Resort Every Day 3 Yoga Gets Hot 8 Yoga for Tennis and Golf 9 Common Fitness Mistakes 10 Who Needs Pelvic Floor Exercises? 12 How to Shop the Farmer’s Market 13 Up and Coming 14 Kids’ Fitness 18 Healthy Cafe Choices 19 We’ll Help You Unwind 20 Making Better Choices 22 Member Spotlight 24 Summer 2013 Photos 26
MEET your MANAGERS CAROL NALEVANKO President DMB Sports Clubs cnalevanko@dmbclubs.com RICK ERDENBERGER Vice President DMB Sports Clubs, General Manager DC Ranch Village rerdenberger@dmbclubs.com JOHN SMALLFIELD General Manager Camelback Village Racquet & Health Club jsmallfield@dmbclubs.com JIM KRIMBILL General Manager Gainey Village Health Club & Spa jkrimbill@dmbclubs.com
on the cover
Chris Cluff, yoga instructor at Camelback Photo by: Dave Seibert
WE ARE INVESTING IN EDUCATION TO IMPROVE YOUR WELLNESS! The Village Personal Trainers expand their knowledge with Functional Movement Screen Certification.
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Don’t forget to ‘like’ The Village Health Clubs & Spas on Facebook, where you’ll be privy to the recent contests we are running, fitness information and Village events— everything Village!
As a member your time is valuable and your experience at the Village is important. We want to help you maximize your results each and every day. The Village prides itself on providing a wide variety of services as well as employing a professional staff. Village personal trainers hold at minimum a four-year degree in a health, fitness or wellness field. All Village trainers have also earned national certifications from reputable organizations such as ACSM, ACE, NSCA, NASM and are CPR certified. In June of this year, our entire training staff invested to become FMS (Functional Movement System) certified. The Functional Movement Screen system is utilized by many physical therapists as a way to identify imbalances or limitations that one might have. This tool is the first step our trainers provide clients to help identify a workout that will maximize results and potentially save clients from future injuries. Our trainers have put together a trainer-trainee database that can track and communicate, via the internet, on client progress and make program adjustments as needed. Many of the Village trainers have areas of expertise and certifications such as: myofacial scraping, rock tape kinesio taping, TPI certified golf fitness instructor, diabetes, CrossFit, CrossFit Kids, CrossFit for teens,
kettlebells , Certified Strength and Conditioning Specialist, TRX, USA Weightlifting coach, and senior fitness specialist, etc. Why not take your workout to the next level? Contact one of our talented trainers to talk about your health and put together a workout that is just right for you. Jim Krimbill GENERAL MANAGER, GAINEY VILLAGE
CAMELBACK 4444 e. camelback rd. • phoenix, arizona 85018 phone: 602.840.6412 • fax: 602.852.0411
DC RANCH 18501 n. thompson peak pkwy. • scottsdale, arizona 85255 phone: 480.502.8844 • fax: 480.515.5521
GAINEY 7477 e. doubletree ranch rd. • scottsdale, arizona 85258 phone: 480.609.6979 • fax: 480.609.6976 Comments, submissions and advertising inquiries can be sent to Jennifer Wolff at jwolff@dmbclubs.com.
your resort
EVERY DAY COMPETE
Cycle for the Cure
Once again, Cycle for the Cure was a huge success. The final total raised was $107,147! We had 145 participants give their all for this amazing benefit event. Save the date for the 4th Annual Cycle for the Cure on May 4, 2014!
√ right The supportive and amazing crew
at Camelback Camelback gets excited for another great event
fall / winter holiday
CLUB HOURS
il 2 pm Thanksgiving: open unt il 4 pm Christmas Eve: open unt
C Ranch Cycle for the Cure instructors D are instrumental in keeping the energy high DCRanch Cycle for the Cure participants
Studio 360 gets colorful
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www.villageclubs.com
Christmas Day: CLOSED il 2 pm New Years Eve: open unt am – 2 pm New Year’s Day: open 10
your resort
EVERY DAY SPLASH
Swim Neptune Wins!
For the fourth consecutive year the Arizona Age Group Long Course State Championship ended with Swim Neptune atop the team standings. The heat was unrelenting, and the storms held off just long enough to get the finals in, and as always the action was nonstop all weekend. In what can only be described as a total team effort Swim Neptune swimmers posted 75% lifetime bests. There were a flurry of new Far Western, Zone, and Sectional cuts. Swim Neptune won 12 of the 22 relays including three new State Relay records and 11 new team relay records. Congratulations to all our State Championship Swimmers. It was a fantastic summer and the best is yet to come. Bring on Short Course 2013 – 14!
C amelback Member Chase Sorosky shows off his 3 first place medals for the 6 & Under age group at the Summer League Champs left Emily Fitzgerald and Olivia Paliscak hanging out before finals
Not Just the Champs…
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Swim Neptune offers developmental and competitive swimming at all Village locations year round in the afternoons after school. From first time to first place, the Village aquatics programs have a group for your swimmer! Please contact Helen Zemaitis for more information hzemaitis@dmbclubs.com
S wim Neptune 13 – 14 Boys relays planning how they are going to go 1 – 2 in the 400 Meter Medley Relay
bove Top 3 Swim Neptune 10 & Under Boys go a 1-2-3 in High Point totals for the age group. From left: Michael Shiaras, Dane Nelson, Devin Esser
√ Dane Nelson and Devin Esser hang out in San Jose
at the Far Western Championship at the end of July
√ Group Photo – Deuces 2013
Boulder 70.3 Athletes Susan Krupa, coach Abby Luedecke, Kelly Maurer, Terry Dykshorn √ Camelback masters swim noon Wednesday
TRIATHLON Summer
Racing Fun Triathlon Style
Summer is the time local triathletes get out of the heat and enjoy destination races. Village Members raced numerous events around the country. Including Deuces Wild in Show Low, Hawaii 70.3, Coeur D’Alene IM, Lake Stevens 70.3, Boulder 70.3, Vineman 70.3, Mountain Man Triathlons in Flagstaff, Taylor House Road Ride Event, Leadville 100, USAT Nationals in Wisconsin, IM Mount Tremblant, IM Whistler, and many more.
√ July 4th Group Ride DC Ranch
l eft Taylor House Ride 2013 Group r ight Tom Clark, Robin Grenko & Ramsey Bergeron at Mtn Man Half Ironman Relay
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l eft Group Track Workout every Wednesday morning at Chaparral High School r ight Boulder 70.3 Susan Krupa, Terry Dykshorn, Kelly Maurer, and Tracy Britton
your resort
EVERY DAY SWINGERS
Village Racketlon Challenge Since we had some free time this summer, Camelback Village hosted our first ever Racketlon Tournament on August 16 – 17. This tournament features each player playing their opponent in badminton, squash, table tennis and tennis! In the end, those that had the most experience in squash ended up faring the best. Our next event will be held December 13 – 15, so mark your calendars! Division 1 Champion Brett Ramsay, Finalist Richard Williams, Consolation Winner Ashlee Candelaria Division 2 Champion Barry Friener, Finalist Charlie Smith, Consolation Winner Steve Williams Division 3 Champion Cheryl Bebbington (Round Robin) Division 4 Champion Charlotte Wetche, Finalist Blaine Oelker, Consolation Winner Jason Miller
left Charlotte Wetch middle Barry Friener, right Cheryl Bebbington
Brett Ramsay, Champion
COMPETE
Village Champions
Dan Marting won the 97th Annual La Jolla Tennis Championships in 45 singles and doubles—his partner was Bruce Nichols also from Camelback Village. In the same tournament Brian Cheney won the 65 Singles.
t op Brian Cheney and La Jolla finals opponent Les Buck from South Carolina b ottom USTA National Hardcourt Doubles taken at Racket Club of Irvine, CA. left to right; Frank Zebot, Jim Upton, Brian Cheney and his partner Dan Bohannon
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SWINGERS
Brian Cheney represented the United States at the 33rd International Tennis Federation (ITF) Super-Seniors World Team Championships, which was held September 9 – 14 in Austria and the Czech Republic. The tournament is the senior tennis equivalent of the Davis Cup and Fed Cup competitions, with top American tennis players representing their country in the 60, 65, 70, 75, and 80 and older age groups. The ITF Super-Seniors World Team Championships is the most prestigious team event on the ITF Seniors circuit. Brian Cheney also won the USTA National 65 Hardcourt singles and doubles in Irvine California in June and the USTA National 65 Indoor singles and doubles in Vancouver, Washington.
Summer Sizzler Squash July 13 at DC
The Squash Sizzled at this years Sizzler with all divisions producing some great rallies and terrific shots. At the end of the day the hottest players went through undefeated in their respective divisions to claim the victory. Division 1 1st Tom Rusling Division 2 1st David Perry Junior 1st Logan Jack
Junior Winner Logan Jack, at left.
+ F ifteen Village members went to Peru this
summer to hike Machu Picchu. They had an incredible time and came back with memories that will last a lifetime.
COMPETE
National Senior Games
The National Senior Games were recently held in Cleveland and had over 11,000 participants. The age range was 50 and up and included all sporting events for teams and individuals from all over the world. Village members Irwin Kanefsky and Alan Katler played in the racquetball competition and won the gold medal for their age group. Irwin and Alan having been playing racquetball for over 40 years, beginning in Chicago and ended up in Scottsdale. The pair usually play doubles at the DC Ranch Village Health Club and Spa and singles at the Gainey Village Health Club and Spa.
Irwin Kanefsky and Alan Katler
Irwin had to give up playing about seven years ago, when he had his first hip replacement, followed by a second hip, shoulder and knee replacements. Alan has waited on the sidelines for him to recover and much to their excitement they have been back playing competitively for the last year and a half. They are looking forward to the National Racquetball Doubles to be held in Tempe in February.
embers enjoying M Payson Hiking Trail
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√ Members went to Telluride over the 4th of July Weekend! They had great weather and enjoyed the many summer activities that Telluride has to offer.
YOGA
GETS HOT
Yoga performed in a hot room is currently all the rage, even in our heat-laden desert. Bikram yoga, developed by Bikram Choudhury in the 1970’s, is 26 specific postures done in a sequence combined with 2 breathing exercises. The postures are performed in a heated room, with temperatures reaching up to 105 degrees Fahrenheit and added humidity. Hot yoga allows for incredible detoxification. Your skin, which is the largest eliminative organ in your body, releases toxins through sweating and will produce a healthy fresh glow from head to toe.
1 What should I wear?
Another type of Hot Yoga is Heated Vinyasa. Stemming from Astana Yoga, Heated Vinyasa is a flow style of yoga practiced in a hot room. Thanks to the heated environment, each posture stretches and strengthens muscles, ligaments, and joints. Bikram and Heated Vinyasa also stimulate the organs, glands, and nerves, moving fresh oxygenated blood to the body. A full body workout, any kind of heated yoga will cleanse and strengthen the physical body while building internal strength and awareness.
2 Hydrate!
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Many people think that they can’t handle the heat, and it does take getting used to, but it doesn’t hurt to try it and reap the benefits. Many classes are accessible to students of all levels. However, before trying a heated class, check with your doctor if you have ANY medical issues, are on medication, or have never done hot yoga before. For new students, here are some things to consider:
Less is more. Shorts and a tank work best. If you don’t like working out in skimpy clothing and are tempted to wear pants and a baggy shirt, “Don’t do it!” As you sweat, loose clothing will weigh you down. Most importantly, make sure you are comfortable. Drink plenty of water the day before class and hydrate after.
3 What if I don’t like it? You might not LOVE it the first time. You will probably feel too hot and a little sick. Try to stay in the room for the entire class and REST. Allow your body time to acclimate to the heat and humidity. Try it a few more times. You will learn to love the heat.
4 Anything else? Bring a mat, towel, a big bottle of water, breathe and have fun! Debra Lynn Eden, Registered Yoga Teacher The Village Health Clubs & Spas. Check out The Village’s Hot Yoga program, and Village Hot Yoga Sequence. DC Ranch coming in October! www.villageclubs.com
YOGA FOR
TENNIS + GOLF
Never stepped foot in the Yoga studio? You don’t have to rub crystals or listen to Yanni to get the benefits of Yoga. Want to increase flexibility and strength on the course and/or court? Want to get that mental edge over your opponent? Come to Yoga class.
Yoga has also been used to increase the amount of years an NFL player is on the field. When the lights went out in the last Super Bowl, what were the players doing? Yoga poses! Being “in the moment” with a calm mind through yogic breathing can give you that edge in a game. Isn’t the reason you miss that crucial point or shot usually due to a “monkey mind”, i.e., an overactive mind? The calming effects of Yoga await you. Come to Yoga and give it a try. I promise, no Yanni music. (although you might hear a little Grateful Dead).
Patti Juarez is a tennis player and certified Yoga and group fitness instructor at the Camelback Village.
Golf and tennis are both rotational sports and your swing favors one side of the body. Muscles can develop unevenly, and body alignment can be compromised. Yoga will “strengthen and lengthen” and will correct what happens in your sport. Twisting and lengthening postures like bird-dog(on all fours, one arm fully extended, opposite leg fully extended) are perfect for your sport. Hips and the thoracic spine (middle of your back) tend to be tight, which can lead to injuries and keep you out of your sport. Yoga can increase the openness in these tight areas.
OPENING THIS OCTOBER TENNIS CENTER AND HOT YOGA STUDIO fall 2013 BET TERLIFE |
The rumors are true!! You have been asking and we have been talking about our new DC Ranch Tennis Center and Hot Yoga studio coming to DC Ranch. Construction is underway and expectations are high, as we are all very excited about our additions and want to show them off as soon as we can! Stop by the Membership Office for more information and see about setting up your HARD HAT tour of our $3 million dollar tennis facility, which is slated to open in October, provided construction time lines stay on schedule. As our President, Carol Nalevanko, likes to say, “come see what all the racquet is about!”
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NEW DC Ranch Village Hot Yoga Studio Opening this October
By the way, if you know any friends who are interested in tennis or hot yoga (or any aspect of the Village) please invite them to come with you to check it all out. They are going be incredible additions to our already fantastic facility. Chris Warmbold, Membership Director, DC Ranch Village
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COMMON
FITNESS MISTAKES 5solutions to overcome fitness misconceptions
(AND TO HELP YOU GET THE RESULTS YOU WANT THIS HOLIDAY!)
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The holiday season is just around the corner and many of us want to look and feel our best when celebrating with friends and family. We may put in some extra time at the club, be more disciplined on the diet or even try to spice up our fitness routine to make sure we are not the one who has “let our self go.”
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Occasionally, however, the best of intentions may not get the results we desire. Over the last 20 years, I have noticed a few common mistakes that eat up our precious exercise time without moving us forward.
oing the same mode of cardio at D the same intensity every workout Don’t get me wrong, walking on a treadmill is much better than sitting around all day. However, if you want to improve, rather than just maintain your cardiovascular endurance and burn extra calories, interval training and variety is the way to go.
The human body adapts quickly to whatever type of physiological stress you place on it. If you place the same demands on your body every workout, your body will adapt and your results will stop. In fact, you may actually create pattern overload and experience overuse injuries. When your body becomes more efficient at a specific movement, you do not have to work as hard to maintain a given intensity, resulting in a lower caloric burn per workout. SOLUTION : Use interval training to increase the intensity that you are working at. Start off with intervals of 2 minutes of a higher than normal
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intensity and then drop back down to slightly below your normal intensity for 3 minutes. It’s easy to keep track of the 5 minute blocks and you’ll increase the intensity of your workout. I also recommend doing half of your allotted cardiovascular workout using one mode (treadmill, stair climber, etc) and the other half using a different mode.
Using the same weight machine circuit each workout I often see members, day after day, who move from one machine to the next on the fitness floor. This may seem logical that you will hit all of the correct muscle groups and movements. However, there are a number of problems with this method of strength training. The muscles in your body generate force around the joints in your body at different angles. Using the same machine all the time limits your strength gains to within 5 – 10 degrees of that specific exercise. The repetitive overload pattern can also cause joint damage, which can keep you out of the weight room and set your program back.
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Losing focus on the motion being performed
It is important to understand what it feels like to contract the muscles during a given exercise. If you have not learned how to contract the muscles in your mid back, it is very unlikely you will be getting the maximum benefit from a pulling type of exercise. The same goes for all of the movements or exercises you perform at the club.
Performing the same number of sets, reps and exercises each workout
I touched on this in relation to cardio at the beginning of this article, but I feel the same subject needs to be approached regarding resistance training. The positive adaptations our bodies make from strength training are a function of our physiology adapting to the specific demands created by the program. Challenging ourselves by increasing the weight, number of sets and the number of exercises will stimulate our bodies to adapt to the changes, producing the results most of us are looking for. Sticking with the same weight and repetition scheme will quickly cause a plateau and bring our results to a screeching halt.
SOLUTION : Make sure you keep a training journal of your exercises, weight, number of sets and number of repetitions performed. It’s good practice to go over your workouts once a week and plan for the next week, making the appropriate changes to your workout. Lowering the repetitions and increasing the weight or simply adding an extra set is a great way to avoid the dreaded plateau. Skip Gagnon is a certified strength and conditioning specialist and sports nutritionist. He has been helping people attain their health and fitness goals for over 20 years. He is the Fitness Director at the DC Ranch Village Health Club & Spa. He can be reach at sgagnon@dmbclubs.com
Speed and ROM I was recently working with a client at the club. As she glanced across the weight room floor and observed a gentleman using a chest press machine, she asked “why is he performing the repetitions so quickly and barely straightening his arms?” My response was simply “good question.”
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SOLUTION : You should know what the purpose of each exercise is, where you should be feeling it and how you should be feeling it. If you don’t, ask one of the Fitness Professionals at the Village. Pulling or pushing on the handle of a given piece of equipment is just going through the motion, which will not get you the desired results.
SOLUTION : When incorporating a new exercise, make sure you understand what the full range of motion looks like. You should be able to perform the exercise at a speed of 3 seconds up, 1 second pause and 3 seconds down for 8 to 12 repetitions before you attempt to increase the intensity. If you are unsure how to perform the movement, it will only take a few minutes to ask one of our certified professionals. It’s always better to be safe than sorry.
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SOLUTION : Mix up your program, Plan variation into your program by changing up the machines that you use for each muscle group. Better yet, see one of our personal trainers to learn a new free weight exercise. It is much more difficult to create an overload pattern using free weights due to the fact that you will not trace the same exact path of motion with each repetition, no matter how hard you try! I know we have all seen this one: someone using a piece of strength equipment, talking to a friend, just going through the motion with no real intent. I love asking the individual doing the exercise “where do you feel that?” Nine times out of ten, the answer is “I’m not really sure.”
There are a number of different exercises that are designed to be performed at a high rate of speed, such as Olympic lifts and plyometrics, but even those types of movements should be performed in a controlled manner. Most strength exercises should be learned at a slower, controlled speed, using a full range of motion. The intensity (weight) should only be increased when proper range of motion and speed can be demonstrated.
listen to
THE EXPERT
WHO NEEDS
PELVIC FLOOREXERCISES? The pelvic floor muscles support the pelvic organs and are actively involved in their function. Therefore, the healthier the pelvic floor musculature, the better the organs of the pelvis can do their jobs. Julie Poplawski is a published author and Pilates instructor at the Camelback Village. You can find her teaching a pelvic floor intensive Nov 10, 12:30 – 2 pm or in her HARD CORE Pilates class on Wed. at 8:30 am.
As we age our muscle elasticity diminishes. Look in the mirror, do the muscles around your eyes or jaw line have the same density and tension they did 15 years ago? No? Neither do the muscles of your pelvic floor, you just can’t examine them the same way you do your face muscles. The pelvic muscle system is right underneath you. The muscles that span your sits bones, east to west and pubic bone to tail bone, north to south. There are also layers of muscle up into the pelvis that provide pelvic stability as well as organ support. When the pelvis is stabilized from the inside, there is less work for the hip flexors and lumbar spine to perform. The pelvic floor muscles integrate closely with your deepest
abdominal wall muscles and in time you can learn to sense them and contract them. Pilates training is an excellent way to learn to connect deep within your body. Once you have gained this sensibility, you can take it to the weight room, the golf course, out to play tennis and even running a marathon and do so with more power and confidence.
Who needs pelvic floor exercises? • People with prostates (cancerous or not) • People with uteruses (birth experienced or not) • People with back problems (Especially lumbar spine) • People with front problems (Especially hip flexors)
ETIQUETTE AT THE VILLAGE CLUB
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We all know the Golden Rule: “Treat others as you would like to be treated yourself,” a rule we should always heed. This rule is also applicable at the Club. Etiquette is defined as “The practices and forms prescribed by social convention or authority,” or “Socially correct behavior; decorum, good form, manners, minding your p’s and q’s.” Even though we are a family here at Village Clubs, it’s important to still remember proper etiquette, and follow that familiar Golden Rule. We wanted to make sure everyone was aware of what proper etiquette is at Village Clubs. For example, when a yoga class is in session, it is proper etiquette not to talk or make comments that may distract other people in the class. Another example is when people are getting ready for a spin class, it is not proper etiquette to ask someone to get off a bike they are already on,
just because that is your favorite bike. Or when you are having a service at the spa, it is important to remember that there are others in the treatment rooms enjoying their own pampering and therefore it is a good idea to keep voices lower. And when you’re in the locker rooms, it is proper etiquette to put your used towels in the used towel bins to help keep the locker room clean for everyone. Please share the sink area and hair stations with other members. In addition, cell phone usage is NOT permitted in the exercise areas. If you must take a call, please get off the machine you are on, and head to the café or outdoor area to have your conversation. We want everyone’s experience at The Village to be the best it can be, from the moment someone walks in the door through their entire time at the Club. Thank you for your cooperation in making it a nice place for everyone.
HOW TO SHOP
at the Farmer’s Market Bring your own bags or baskets
Plan to go straight home
Bags are provided at all vendor booths, but bringing your own re-used bag or cloth bag is always appreciated, and helps reduce waste.
Generally you will find your vegetables a lot more enjoyable if you get them home and into the fridge right away. If going home right away isn’t an option, bring a cooler to keep them fresh in the car while you run other errands.
Bring children Kids are welcome to attend the market and it can also be an educational experience. When asked where food comes from, most kids will answer “the supermarket”. At the Farmers’ Market they can see fresh-picked vegetables, as they would come from the ground, tree, or plant. It could also pique their interest and cure any “pickiness” of what they are willing to eat.
Shop early As if anywhere, “The early bird gets the worm” is very true at the Farmers’ Market. Frequent customers know that if you’re looking for something specific, best come early or it could be all gone. After all, selection is limited and choice produce will certainly disappear first.
Don’t come with a firm shopping list Most people don’t leave home for the supermarket without a list so they don’t forget anything that’s needed. While this isn’t a bad idea, try not to stick to those items only. There’s plenty of variety at the market, so keep a lookout for something you may not have had before.
Try something new There is variety at the Farmers’ Market, and it’s a great place to learn about new foods. Never tried kohlrabi or garlic scapes? Ask the vendor how to select the best and prepare it.
Buy dinner for the evening. Some vendors provide fresh and wholesome prepared entrées, meals, and deserts. You can skip going out and straight home to feed your family.
Most take credit cards but bring cash just in case. The vendors have devices that can process credit cards. Bring some cash just in case.
DC Ranch Village Health Club and Spa Monthly Farmers’ Market DC Ranch Village Health Club and Spa (Southwest corner of parking lot) 18501 North Thompson Peak Parkway Scottsdale, AZ. 85255 Thirty-plus Select Vendors, Fantastic Fresh Foods! The market is held the third Thursday of each month.
Thursday Dec 19th 2013 2 pm to sunset Thursday Jan 16th 2014 2 pm to sunset Thursday Feb 20th 2014 2 pm to 6 pm
Chat with the vendors
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Who better to get tips on what you’re buying than from the vendor. Get tips on how to cook more unusual items, and how to store them for maximum freshness. Plus, the Farmers’ Market is all about seeing where your product is coming from, why not from whom as well?
up and
COMING COMMUNIT Y G •
KE Y event location
C • Camelback
OCT 24, 6:30 – 9:30 PM
Free for members and one guest. Additional guests: $17 each. You are invited to the BIGGEST event of the year! Enjoy gambling, live DJ, food and drinks, and the chance to win great raffle prizes! Silent auction benefitting The Leukemia and Lymphoma Society of Arizona. RSVP to a front desk associate by Oct 21. Child care will be available. Must be 21+ to attend.
D • DC Ranch G • Gainey
Casino Night Party
D •
Adult Members Halloween Costume Party
OCT 25, 6:30 – 9 PM
Join us for a Halloween Costume Party for the grown ups. This is a 21+ event. There will be appetizers, drinks, music, and a costume contest! 480.502.8844, ext. 243 or 720.203.2332
C•
Easy Steps to Look and Feel Better
NOV 7, 9 AM – NOON
$99 for members. $119 for non-members. Conference Room. Make it easy! Smile when you look in the mirror. Get quick and simple tips to get the results you want and feel great inside. Attend this fun and uplifting program on feeling your best. Co-presenters: Kevin Shepard, ms, cissn, cscs. Village Personal Trainer, Village Sport Nutritionist, and College Instructor and Lisa Brite, Certified Trainer Dale Carnegie Call the front desk today to reserve your spot; seating is limited. For questions, please contact Kevin Shepard. Kevin Shepard at kshepard@dmbclubs.com or 480.502.8844, ext. 243
DEC 7, 6:30 – 9 PM
Free for Camelback Village and Village Executive Members. Members can bring one guest free with a toy donation. G •
Member Holiday Social
DEC 13, 6:30 – 9:30 PM
Bring one guest for free and must be 21+ to attend. Gainey Village Health Club & Spa invites you and a guest to attend a Holiday Social. Come enjoy tasty hors d’oeuvres, holiday spirits, merry jingles, and good friends. We will have our 4th Annual Village Boutique Fashion Show and “Ugly Holiday Sweater Contest!” Please RSVP to the front desk by Dec 2. For more information, contact Shelly McGann at 480.624.9125. D •
D •
Member Holiday Party
Member Holiday Party
DEC 12, 6:30 – 9 PM
Join us for our annual Member Holiday Party! There will food, drinks, music, and lots of fun! This is a 21 and over event. D •
Fall Into Fitness Team Competition
INCLUSIVE DATES OCT 7 – DEC 10 EARLY REGISTRATION SEPT 2 – 15 REGISTRATION DEADLINE OCT 1 KICK-OFF MEETING OCT 3, 6 – 7:30 PM PRE-ASSESSMENT/FITNESS TEST WEEK OCT 5 - 12 POST ASSESSMENT/FITNESS TEST WEEK: NOV 30 - DEC 7
HIKE C D G • Fall Colors in Payson Horton Creek Trail Hike OCT 26, 7 AM – 3:30 PM
C D G • Holiday Hike in Phoenix Mountain Preserve DEC 7, 8 AM – 10 AM
Let’s get out of town for the day to see the fall colors, just two hours away! We will carpool from the club to the trail head. The hike will take about three hours and we’ll stop for lunch in Payson. Contact Shelly McGann at 480.624.9125 or smcgann@dmbclubs.com. Please sign up by Oct 23; guests are welcome.
Let’s celebrate the holidays by getting a workout in on the trails! We’ll meet at the Starbucks at 32nd & Lincoln and do a 90-min intermediate loop hike in the Phoenix preserve. We’ll go for coffee afterwards. Contact Shelly McGann at 480.624.9125 or smcgann@dmbclubs.com. Please sign up by Dec 4. Guests are welcome.
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GROUP EXERCISE D •
Insanity MON 5:30 PM, FRI 9 AM
The revolutionary cardio based, total body conditioning program is here! Based on the principles of MAX interval training, this workout will leave you breathless and soaked. There is no equipment involved. Class includes warm up, abs, and cool down.
Modifications are provided so that any level of fitness can participate. Our instructors have been Insanity certified. DC Ranch Village offers 2 free classes per week. 50 min classes.
KIDS G •
Crossfit Kids
C •
MONS AND WEDS THIS FALL 4 – 4:30 PM AGES 5 – 12
The Great Mystery Tour
NOV 1, 5 – 7 PM
$12/junior. CrossFit Kids is a fun 30 minute workout that has functional exercises that are fundamental to all things kids need to do when they play: pull, push, run, throw, climb, lift, and jump!
Join Scooby Doo and the Gang for a groovy good time! The Mystery Begins with the curse of the Lake Monster and Monster’s Unleashed at Camp Scare. There will be interactive games and inflatable’s, face painting, photos, hot dog stand, and so much more!
All movements are taught safely and effectively under the close supervision of our CrossFit Kids certified coach, Grant Peterson. Kids will go through mini fun workouts and games to help them learn about health, exercise, and nutrition. Classes are held in the CrossFit area. Sign up at the front desk each week.
C • Kids Can Cook! NOV 11; 9 – 11 AM, AGES 5 – 10; AGES 2 – 4 MUST BE ACCOMPANIED BY AN ADULT
G •
CrossFit Teens
TUES AND THURS THIS FALL 4 PM AGES 13 – 18
$12/junior. Gainey Village CrossFit Teens is for ages 13 – 18. They will learn weightlifting movements as well as the functional movements that are at the core of CrossFit programming. These fun classes will be closer to our regular CrossFit classes regarding exercises and format, but will also be catered to teens who are just starting strength and conditioning programming. Classes are held in the CrossFit area Sign up at the front desk each week. Contact Corey Degenstein, Fitness Director at Gainey Village for more information, cdegenstein@dmbclubs.com or 480.609.6979.
It’s never too early to have your children help in the kitchen. Although there may be more of a mess to clean up, it’ll definitely be worth it when your child can give you a much needed break and be able to make a snack or a meal on their own. Sometimes a picky eater will tend to eat something they made on their own and get them on the right track towards a healthier diet. Recipes are easy to follow and needs limited parent supervision as a stove top and oven is not required. For more information contact Marcia Leach at 602.553.4947 or mleach@dmbclubs.com. D •
C • Breakfast with Santa
Everyone needs balance in their lives; children are no exception. With the busyness of school, extracurricular activities, and technology they need time to relax, breathe, and rejuvenate their mind and body. Not only will yoga help strengthen the body and build flexibility, but it can also help build self esteem and body awareness.
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Fall Into Fitness Camps
OCT 14 – 18, 9 AM – 3 PM
It’s Fall and the weather is cooler! Kids ages 5 – 12 can enjoy a day of hiking, swimming, scavenger hunts, walks to the park and fitness activities for everyone.
DEC 14, 9:30 – 11:30 AM
Come play in the snow, take your photo with Santa, and work in his workshop. D •
Winter Break Fitness Camp
DEC 23, 26, + 27,
JAN 2 + 3, 9 AM – 3 PM, AGES 5 – 12
Winter is here and its time for games and fitness at the Village! Come join your friends for a variety of activities that will be fun for everyone. Activities include: basketball, soccer, field hockey, dodge ball, dance, and much more! D •
Parent/Child Nutrition Education Series
LECTURE #1 SAT OCT 5, 9 AM OR TUES OCT 8, 7:30 PM LECTURE #2 SAT OCT 12, 9 AM OR TUES OCT 15, 7:30 PM LECTURE #3 SAT OCT 19, 9 AM OR TUES OCT 22, 7:30 PM LECTURE #4 SAT OCT 26, 9 AM OR TUES OCT 29, 7:30 PM
$192 for pair and $249 for non-member pair. Call the front desk to sign-up and reserve your space. Please contact Kevin Shepard at kshepard@dmbclubs.com or 480.502.8844, ext. 243
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Teen Rooftop Yoga SATS, 9:30 – 10:00 AGES 10 – 14
NOV 11, 9 AM – 1 PM
Come join us for a fun filled day of activities which include nature walks, soccer, dodge ball, dance, and fun with friends and much more!
C • Yoga for Kids! SEPT 8: AGES 5 – 7: 9 AM – 9:30 AM; AGES 8 – 10: 9:30 AM – 10 AM
The Camelback Village would like to welcome Gina Moussa as our new Kids Yoga Instructor. Gina is a certified Yoga Instructor working towards her Rainbow Kids Yoga certification. For more information contact Marcia Leach at 602.553.4947 or mleach@dmbclubs.com
Veterans Fitness Camp
AGES 5 – 12
up and
COMING DANCE C •
United We Dance Zumbathon For 2013
SEPT 29 3 – 5 PM
For the 4th year, Camelback Village basketball court will be teaming with Zumba dancers from all over the Valley to rock it out for 2 hours of off the charts fun for a great cause. Sign up early for $30 or $35 at the door. Taking the stage will be Zumba instructors from DC Ranch Village, Gainey Village and Camelback Village. Latin, International and today’s pop songs will drive the energy for the event. Michael Protocollo will be the DJ for United We Dance this year. It’s not unusual
to have 200 Zumbatisitas having a high energy dance experience while bringing in donations to benefit this year’s charity. This year’s event will benefit T-Gen, a non-profit, which makes its home here in Phoenix and is engaged in finding genetic codes to bring specificity to the cure of all kinds of cancer, neurological disorders, diabetes and infectious diseases. Registration by contacting Linda Hertzberg at lhertzberg@dmbclubs.com.
R ACQUE T SPORTS Squash Clinics C • NOVICE/3.0 WED 4 – 5:30 PM G • ADVANCED SAT 11 AM – 12 PM
Squash Open Play D • SAT 8 – 11:30 AM, MON 5 – 7:30 PM, WED 4 – 7:30 PM G • TUES/THURS 5:30 – 7:30 PM C • SAT 8 – 11:30 AM, MON 5 – 8 PM
Squash Junior Program C • TUES 3:30 – 5 PM, THURS 3:30 – 4:30 PM, SUN 9:30 – 10:30 AM D • JUNIOR NOVICE SAT 1 – 2 PM
To enter any of the squash events and for all lesson, junior and clinic information plus to purchase squash equipment e–mail rollier@dmbclubs.com or call 602.350.5173. D •
Junior Tennis Academy AUG 19 – MAY 29, 2014
D •
The Village Halloween Squash Open
OCT 25 – 27
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Always a great weekend, both physically and socially. Come and test your game and see some of the best players in the country. No matter what level you will enjoy it for sure.
C •
Village Open Fall Tennis Classic
OCT 24 – 27.
This annual event will feature Men’s and Women’s Singles along with Mixed Doubles play. The tournament is open to all Camelback Village Executive members and Village Choice members. The cost is $45 per player for one event and $60 per player for two events. All players will receive a long sleeve t-shirts, food and beverage throughout the tournament, awards for 1st, 2nd and consolation winners, and a great time! Please contact Judi Buterbaugh at jbuterbaugh@dmbclubs.com for more information. C D G • Phoenix Motor Company’s Annual Holiday Racquet Sports Tournament
NOV 20 – 24
This event features Tennis, Racquetball and Squash for players of all levels. This tournament is open to nonmembers too, so if your favorite partner isn’t a Village member, this is your chance to shine with them. Please contact Judi Buterbaugh at jbuterbaugh@ dmbclubs.com for more information. C D G •
Village Winter Racketlon Challenge
DEC 13 – 15
This competitive, yet very fun, event will be open to members from any Village Club. You will compete with your opponents in badminton, squash, table tennis and tennis. Players will need to be available all weekend in order to register. (You will get specific match times before the tournament starts.) The cost is $45 per player and includes a shirt, food and beverage, and prizes for 1st, 2nd and consolation winners. Contact Judi Buterbaugh at jbuterbaugh@dmbclubs.com for more information.
TRIATHLON New to triathlon? Contact the Village Health Clubs Triathlon Coordinator Abby Luedecke for information on group rides, runs, and master swim classes, race coaching, open water swim practice, gear advice, and much more. Look for new group rides, runs, and swim classes at the DC Ranch Village this fall. Swimmers, our monthly Tuesday evening swim clinics at Gainey Village were a huge success, look for another 4 month (1 class per month) series coming this winter/ spring. These clinics are for adult swimmers looking to improve form and efficiency. Village Members traveled to Flagstaff and Page, AZ Labor Day Weekend for a beautiful tour/hike in Antelope Canyon. Look for another Antelope Canyon Trip in May 2014.
Fall Local Races TEMPE TRIATHLON (FORMERLY NATHAN’S) SEPT 22 SOMA TRIATHLON OCT 20 IM ARIZONA NOV 17 POST THANKSGIVING DAY FUN RUN NOV 29 AZ OPEN WATER SWIM SERIES ONGOING SPLASH N DASH SERIES ONGOING BARTLETT TRIATHLON OCT 6 SEDONA METRIC CENTURY BIKE RIDE OCT 5 WOMEN’S HALF MARATHON NOV 3 CANDY CANE FUN RUN DEC
JINGLE BELL TRIATHLON AT THE GAINEY VILLAGE DEC 22
SKI G •
Ski Telluride FEB 6 – 9
$585/double occupancy. Village Ski Trip to Telluride includes:3 Nights Lodging (double occupancy) at The Peaks Resort in Mountain Village, 3 Day Lift Ticket, Roundtrip Video Motorcoach Transportation, and Rental Discounts. Sign up: Contact Shelly McGann at Gainey Village 480.624.9125. Limited to 90 people.
NEW TENNIS PRO AT DC RANCH Jimmy Mendieta was born in Diriamba, Nicaragua, and moved to Toronto, Canada at age 11. It was in Canada where his love for sports flourished and tennis became a cornerstone of his life. At the age of 18, a two-year tennis scholarship was awarded to him to attend the College of the Desert in Palm Desert, California. During his training at the California school, Jimmy won his first team State Championship Title and Team MVP. Jimmy continued his education on a tennis scholarship to the University of North Alabama. Since UNA, Jimmy has proven to be one of the nation’s premiere junior coaches. With 17 years of experience, his proven track record speaks for itself. During his coaching career, he has trained eight members of Team USA, eight WTA/ ATP players, the 2008 Jr. Orange Bowl Champion, numerous national champions, as well as fourteen players ranked in the nation’s top ten within their
respective age division. His results are in part due to a creative philosophy and innovative style of coaching called the ACE System. Jimmy’s last position was the Director of Tennis at the prestigious Wachesaw Plantation Club in Murrells Inlet, South Carolina where he earned the 2009 USTA SC John Newcombe Pro of the Year. The single most important achievement in his coaching career has been the opportunity to help shape the lives of athletes on and off the court. Jimmy resides in Phoenix, AZ with his wife, Lori Lee and his daughter Jaika, and their two sons Lleyton and Logan. We are excited to have Jimmy be an integral part of The Village Tennis staff. Welcome Jimmy!
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KIDS’FITNESS It’s (finally) here! Summer has wound down and the school year is in full swing. Unfortunately with long class days and homework after school, there is a drastic change in your child’s physical activity. The summer activities of play dates, running around outdoors, swimming, and physical activities on vacations, have been replaced by a lot of time sitting in a classroom. Kristin Bullock, Gainey Village Youth Services Director
To continue promoting a healthy, active lifestyle (even starting really young with toddlers) during the school year can be difficult, but it is extremely important. Here are some suggestions to get your kids physical on a regular basis: • Ask your children in the morning, what type of physical activity they would like to participate in after school. This gets them involved in the decision process and they might come up with something you didn’t think of, bike riding, park, The Village • Many members explain to their kids that going to the Tot Stop after school is a privilege, as long as they had a good school day. Providing a fun, active reward for a good day helps instill good habits. • Create a routine for your children. For example, every Tuesday and Thursday afternoon time is spent at the park after school, Saturdays and Sundays are spent at the Village, etc. • Provide healthy snacks. • Give playtime breaks such as riding a bike, taking a walk, etc., during homework hours at home in the evening.
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Rewarding your kids with physical activities will help instill good habits when they are young, and will give everyone a great option to let off some steam from busy days!
HEALTHYCAFE CHOICES MAKING THE LEAST OUT OF YOUR VISIT TO THE ATRIUM CAFÉ
In these days of obesity, food fads and rampant allergies, it’s tough to know exactly what to eat. The simple act of ingestion is becoming more and more of a battle and less and less a necessary part of living. We realize that various people have various dietary concerns; however, one of the most consistent issues we see at the café is members’ concern with calorie consumption. Face it, to stay in shape, counting calories is vital.
Steam it.
The following is a survival guide for making the least out of your experience at the Atrium Café:
Protein bars have calories
Skip the peanut butter in the smoothie. The average serving of peanut butter has 200 calories and 16 grams of fat. Blended with milk and fruit, you’ve just turned a healthy smoothie into a hunk of chocolate cake. Actually, if the smoothie also includes a protein supplement, calorie-wise, you are better off with the cake. Lose the peanut butter and ask for your smoothie to be blended with water instead of juice or milk. Another option is to ask for one of our two types of Lean Body smoothies. Lean Body For Her contains 30 grams of protein, vitamins and anti-oxidants geared toward women, and glutamine for fat burning. Blended with ice and water, it’s a mere 190 calories. The regular Low Carb Lean Body is a little more geared toward men. This smoothie has higher protein (at 40 grams), an array of vitamins and minerals, and glutamine and arginine for fat burning and muscle building. Made with ice and water it’s only 250 calories.
Have a salad—lose the dressing.
People forget that protein bars average 300 calories. In reality, most of them are just candy bars in sheep’s clothing. We do stock low sugar and gluten free protein bars (ProMax and Now bars), but remember, gluten-free and low sugar choices still contain calories. Consuming a protein bar with any other food should probably count as a meal for the day
Bill Kurklen, Gainey Village Café Manager
Check the portions on the RTD (ready-to-drink) One of the leading illusions that manufacturers of RTDs mislead consumers has to do with portion sizes. Next time you are glancing at the calories in your beverage choice of the day, make sure you look carefully at the serving size. You may find that your little 100-calorie bottle of joy actually contains three servings, turning that tiny bottle into a whopping 300 calories.
Just because it’s flat, it doesn’t mean we squeezed out the calories Our wraps are delicious, but a wrap is still bread. The average 12 inch wrap is roughly the same amount of calories as two slices of bread. The above guide doesn’t mean to give the impression that calories are bad. It just means to serve as a reminder that, in the game of weight maintenance, it is always a good idea to remember all the tricky little ways that calories slip into our lives. Hopefully the Atrium Café can offer you the best least options. As a matter of fact, I could go on for days bragging about our kale salad, our lower-sugar blueberry muffins, or our mayo-less tuna salad…
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People always forget that there are calories in the dressing. Except for our Caesar Salad, we serve all of our dressings on the side. We give you about 3 oz. (on average) of dressing. If you use it all, you can add another 150 calories onto the salad.
We offer steamed bowls as an option. Steamed salmon bowl, steamed chicken bowl, or just plain steamed vegetables with brown rice. They don’t contain fat or oil and are accompanied with a light citrus dressing, or teriyaki sauce, which is served on the side (you don’t need to use all of it).
we’ll help you
UNWIND
Spa
sational
NEW HAPPENINGS
AT THE VILLAGE SPAS!
FALL SPA MENU Savor the season with the Gainey Village Spa’s Fall Harvest Menu Organic ingredients from Farmhouse Fresh have inspired a seasonal menu of fall-fabulous treatments available now through Thanksgiving.
POREFECTION PUMPKIN FACIAL Steamed milk and whipped Shea sugar allow for a micro polish, cleansing and exfoliation. A luxurious mask of pumpkin puree and nutrient rich mud digs deep into congested pores, increasing oxygenation to the skin. Sweet agave nectar and milk plump renew skin leaving a calmed, refined complexion. TREATMENT $92
“TIS THE SEASON SPIKED PECAN PIE Whole milk scented with crème brulee soothes dehydrated skin. A bourbon infused pecan scented exfoliating sugar scrub exfoliates tired, dull skin. A caramel peppercorn body milk massage leaves you relaxed, rehydrated and ready to face the season. MANICURE $35 PEDICURE $65 FULL BODY TREATMENT $92
ORANGE SPICE PUMPKIN A whole milk wrap softens the skin. Pumpkin blended with whipped honey sea salt is applied to exfoliate and nourish the body. A honeysuckle orange-cream custard massage rehydrates the skin and leaves a fresh glow. MANICURE $35 PEDICURE $65 FULL BODY TREATMENT $92
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HARVEST GLOW HOT HONEY TREATMENT Buttery whole milk and Chicory Root warm and soften the skin. Vitamin E and rice bran sea salt scrub exfoliates summer’s dull skin. A drizzle of hot honey glaze with live honey, pineapple and papaya cells is applied, followed by a warm cocoon wrap which allows the product to penetrate. Completing this luxurious experience, a moisturizing vanilla-citrus Shea butter massage brings the skin a healthy warm luminosity. MANICURE $35 PEDICURE $65 FULL BODY TREATMENT $92
The Village Spas pride themselves in recruiting only the best service providers in the industry to provide you with exceptional spa and salon services. Whether you are looking for a quick manicure, a full day of relaxation or a specific therapeutic treatment, we have the diverse staff to ensure your expectations are exceeded.
NEWSUNCARELINE Do you obsess over what you put in your body, but don’t think much about what you put on it? We have thought about it, quite a bit, and have chosen Coola, as they consciously chose to develop their line using ingredients that are organic, sustainable and locally sourced, much like the foods we prefer to eat. Green, yet still luxurious, each of Coola’s products will protect and nourish your skin with vitamins, natural-protectors and age-defying antioxidants. COOLA offers three distinct lines of certified organic sun protection, including their new Plant UV line and recently reformulated Mineral and Classic collections. Each line is formulated with different active ingredients and offers unique products, such as award winning Mineral Baby or best selling Classic Face Cucumber. Additionally, they just launched an Environmental Repair Plus line (ER+) for pre+post sun skincare. When it comes to organic and natural sun protection, COOLA has you covered! Coola products are up to 97% certified organic and are manufactured using solar power. In addition to solar powered™, they also incorporate farm to face™ which describes their sourcing policy for local ingredients and vendors. In 2012 they introduced plant protection™ after revolutionizing the use of plant stem cells and plant phyto-protectors to boost sun protection naturally. Think about what goes in your body and on your body—Coola SunCare.
“THINK PINK” THIS OCTOBER Honor yourself or a loved one with a breast cancer awareness Think Pink manicure, pedicure or body treatment. A pink sweet cream salt scrub exfoliates and a pink honey oat yogurt mask is applied to remove impurities and refine skin tone. A massage featuring Pink Moon Shea Butter from Farmhouse Fresh is the grand finale. A portion of the proceeds from each service will support the American Cancer Society’s Making Strides Against Breast Cancer Walk in which spa employees will participate this October 26. Farmhouse Fresh is also donating 5% of all sales of the Pink Moon Shea Butter to the Breast Cancer Awareness Foundation.
DON’T FORGET
2013 Holiday Gif
t Card_3.375x2.1
The Village Spa Boutiques are an easy solution for holiday gifting. Along with festive holiday gift cards, we also feature great hostess items, skincare, hair care, candles, aromatherapy products, jewelry, spa robes and unique gifts items that you can’t find anywhere else.
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DC RANCH VILLAGE SPA INTRODUCES
COLLAGEN SKIN REJUVENATION WITH STEPHANIE EDWARDS COLLAGEN is an essential protein that makes the skin healthy and shiny, giving you younger looking skin. As we age our body naturally produces less collagen, resulting in aging, sagging skin. Collagen production naturally decreases approximately one percent each year. Without correction, this inevitably contributes to the development of wrinkles and a reduction in the skin’s elasticity. Some skin care products boast that they contain collagen. The fact is that collagen is too large to be assimilated directly into the skin. On the other hand, injecting collagen into your skin is painful, expensive and must be repeated every few months. However, it is possible to stimulate your skin to produce more collagen like it did in your twenties. Some face creams have ingredients that trigger your cells to begin replacing collagen fibers. Some of these ingredients are: Blue Green Algae, Caviar Extract, Neroli Oil, Rose Hip Oil, Hyaluronic Acid and Adenosine. Red and Infrared Light Therapy has been demonstrated to be effective in stimulating the fibroblasts that produce collagen, which gives young skin its plump look. The Trinity Wrinkle Remover is an FDAcleared attachment for the NuFace Trinity Toning Device. The Trinity Wrinkle Remover is engineered with advanced LEDs to deliver a precise combination of red and infrared light therapy treatments and is clinically proven to reduce fine lines and wrinkles. Collagen Skin Rejuvenation is an efficient, safe and gentle treatment providing results and promoting collagen remodeling. It treats scars, wrinkles, skin tone, texture, large pores and mild pigmentation. Unlike lasers and chemical peels, there is little to no down time. With proper skincare, results can last for years. Book a complimentary NuFace consultation with your Village Spa Esthetician.
We’ll even gift wrap free of charge!
CAMELBACK VILLAGE SPA
DC RANCH VILLAGE SPA
GAINEY VILLAGE SPA
602.553.4917
480.515.5522
480.609.6980
MAKE BETTER CHOICES WHEN EATING OUT
Eating out can be a daunting task when trying to focus on eating healthy. Surprisingly, it can be done! Here are a few ideas to keep you on track.
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Kevin Shepard MS, CISSN, CSCS DC Ranch Village Sports Nutritionist and Personal Trainer
It helps to decide what you’ll eat before looking at the menu. For example, know you are going to order chicken and salad, which are usually low calorie choices. If you think you will not be able to make a healthy choice when you arrive, go online and look over the menu prior to arriving. Do you want glass of wine or dessert? If so, stick to one glass and share the dessert.
It has become commonplace for diners to ask questions about how their food is prepared, serving size, etc. Don’t be shy about becoming informed and asking for the healthiest preparation. Most wait staff are educated on how the meals are cooked. Ask them what they would recommend for a healthy choice. You can also look for the Heart Smart Logo or other healthy choice symbols that can help you choose better.
A large part of calorie control is portion control. Request the “to go box” first so it’s on the table when your food arrives. Split the meal in half before you start to eat. Better yet, plan on splitting the meal when dining with others. You can even order a salad as a starter, then an appetizer or a side as an entrée. Another calorie builder is the bread basket. Remove the bread from the table immediately once you sit down or just say no thank you one it is placed on the table. Drink water with your meal— you will fill fuller and eat less.
Thanks to the California Menu Labeling Law most chain restaurants are putting their menu and nutrition information online. Check it out before going if you know the destination.
GREATCHOICE
POORCHOICE
Boiled, grilled, poached, roasted, baked, braised, steamed, sautéed, stir-fry, request no added butter or oil
Fried, crunchy, buttered, creamy, in sauce, casserole, Alfredo, batter dipped, dredging
Soup, broth, fish
Fried, cream soups, thick soups, cheese plates, corn chips, anything with cheese
Most all salads are acceptable. Request that dressings be placed on the side. Avocados.
Adding cheese, bacon, croutons, bread sticks, heavy dressings
All vegetables are acceptable if they are cooked using the great cooking methods from above, vegetable juices
Buttered, in sauce, fried, battered, sautéed in butter
Chicken breast, white fish, dark fish, lean red meat, egg whites, turkey bacon, turkey sausage, turkey breast, tuna
High fat red meat, dark meat chicken, chicken with skin, bacon, sausage, duck, rib eye, most restaurant hamburger, processed meats
Brown rice, couscous, risotto, oatmeal, pita, orzo, yams, bulgur, put your wrap in a bowl, put your sandwich in a bowl, toss the top or bottom half of bread
Bread, mashed potato, French fries, hash browns, fried rice, corn chips, potato chips, fry bread, Texas toast
Beverage
Water, 1 alcohol drink weekly, coffee, tea, diet drinks, mineral water
Whole bottle of wine, getting drunk, 1 alcohol drink most nights, regular pop, milk shakes, fruit smoothie, malts, sweetened coffee syrups, sugar added drinks
Desserts
Your birthday, special family time, special events, you traveled to a place, anniversary, dark chocolate
Cravings for it, you smelled it, you saw it, it was there, high sugar, high fat
Meats 4 – 6 ounces, petite size, small size, ask the server
Family style, super size, bottomless, all you can eat, open tab, boss pays, free, large, buffet style
Most all fresh fruit in controlled serving sizes, whole solid choices
With creams or custards, fruit juice
Non fat, low fat, skim, soft serve, soy milk, almond milk, butter milk
Whole milk, yellow cheese, high fat
Mustard, ketchup, gluten-free, low sodium, salsa
Sweet and sour, cheese, hollandaise, teriyaki, heavy gravy, syrup
Cooking Methods Appetizer Salad Vegetable Protein Carbs
Serving Size Fruit Dairy Condiments
NEW TRAINER
MENU You’ll find pre-work drinks to get you started. Post workout shakes that improve recovery from exercise. There are five great breakfast choices. For lunch you mix and match your meal. Lunch features five protein items and six side choices that will fill you up… without filling you out! There are healthy snack choices that can be your bridge till your next meal. Look at the blackboard to find featured specials and combination meals for the day or week. As always all food is made fresh to order and can be prepared to go.
For questions about the Trainer Menu contact Kevin Shepard at kshepard@ dmbclubs.com
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Check out the new “Trainer Menu” at the DC Ranch Village Veranda Café. The meals are prepared to reduce sugar, fat, and calories. The available choices reflect the Village’s effort to support those members who have decided to count and eat fewer calories. The ratios of protein, carbohydrate, and fat grams are favorable to support exercise that increases lean body mass and decreases fat mass. The measured food represents a variety of tasty choices that will make it easy for you to follow a healthy eating plan all day.
focus on
MEMBERS
BULLISHON LIFE MELISSA BULL HAS ALWAYS BEEN ACTIVE, BUT KEEPING FIT TOOK ON NEW MEANING WHEN HER HUSBAND WAS PARALYZED FROM THE CHEST DOWN.
Melissa and David Bull had everything going for them: A loving marriage. Two terrific kids. And a thriving publishing business that produced coveted coffee table books about historic race cars and biographies of legendary drivers like Mario Andretti and Rusty Wallace. It all came to a screeching halt, however, when David was riding a motorcycle to Long Beach.
As Melissa was reading about a crash at Daytona in an advance copy of Ben Spies: Taking it to the Next Level, her husband was fighting for his life in California after being hit by a truck in July 2011. While the accident changed everything for the Bulls, it didn’t stop them. David, Melissa, and the kids are all still getting the most out of life, and the Camelback Village is a big part of it. Melissa is a daily fixture at the Club. You can find her in the fencing room, at a yoga class, reading on the treadmill, dropping her kids off for camp or a class, and even helping David work out. “With the stresses that life brings, I’ve found that the best medicine next to church is coming here,” Melissa says of the Village experience. We sat down with her after she dropped David off to a physical therapy appointment and talked to her about how the Village is helping her stay positive. the village After the accident, was there ever a doubt in your mind that you’d keep coming to the Village? melissa bull Not at all. I’ve learned throughout my life that it’s important to stay fit. Staying in shape helps keep all kinds of issues at bay, and not just the physical ones. Everyone said from day one that I have to take care of myself first as the primary caregiver. If I go down we all go down, so I get my sleep, I eat well, and I exercise. We started coming to the Village more than 15 years ago, and it’s always been a major part of our lives. I worked out through my two pregnancies and now my kids, 7 and 9, are taking full advantage of the Club as well. Why has staying fit been so important to you throughout your life? My mother was extremely athletic and was a health food nut. She taught me that you don’t just work out for a couple months and then push it off to the side. It’s really a lifestyle choice — even when we travel we always make a point to find a good health club.
Do you compete at all? Yes, I went to Nationals when I first started, thinking I could kick some butt in my age category because I had a good physical foundation. Well, I was blown away by those fencing women! They were extremely competitive and fenced at a high level. They were determined to win! All of them were super nice and helpful, and it was a great experience. Now that I’ve done it, I’ll be more prepared when I try again next year. At the Village I’m always fencing against teenage boys and experienced men, so I’m going to be ready this time! What do you like best about fencing? It’s a good sport for all ages, and it’s a fantastic combination of brain and body. You have to be fast, and your mind has to be sharp. It’s kind of like fast-paced chess. My son and my daughter are both into it, and we’re trying to get David to do wheelchair fencing. It’s something the whole family can enjoy. How do you train for fencing? I do a lot of cross training, and I’m a big fan of yoga. I started doing it seven or eight years ago when I had some back problems, and that cleared it all up. I also credit yoga for helping me avoid surgery after I tore my rotator cuff in a rockclimbing accident. I think if you can do yoga on a regular basis, it’s good for everything. Do you have any advice for people new to the Village? Take advantage of everything this place has to offer. The variety of activities and the level of instruction you get here makes it easy to live a healthy, active lifestyle. I’ve never been this fit, and the benefits I get from the Village really do prepare you for anything life throws at you.
Anything as nice as the Village? Let me tell you…We visit friends a lot and have seen lots of nice facilities, but whenever our friends visit us they make a point to remind us to get them passes at the Village. It’s really one of the best facilities we’ve ever been to. What do you like most about the Village? What’s so fantastic is that the Village is so great at giving options. They always provide the latest equipment, the latest classes and the latest workouts. The new Jacobs Ladder machine really kicks your butt. And then there are the things, like fencing, that you just can’t find at a typical health club.
elissa with son Thomas M
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How did you get into fencing? It’s funny! About three years ago, my husband suggested getting our son into fencing or tennis. We decided on fencing because he was really interested in it. So I went and watched his lessons and thought it looked pretty good. I took a lesson myself two years ago and was hooked right away.
focus on MEMBERS
Camelback End of the Summer Party Camelback hosted a fun filled end of the year party! Parents and kids had a great time celebrating another wonderful summer.
Tasia Christopher, Honor and Liberty Leach, and Abby Chambers enjoy the cotton candy. √ Tasia Christopher flying down the slip n slide.
DC Ranch Back To School Party DC Ranch took their party poolside to celebrate the end of another fantastic summer. Parents, kids and even employees had a cool time!
SUMMER 2013
PHOTOS
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To have your Village Club event photo considered for the Focus on Members section next issue, please email it, with a short caption, to jwolff@dmbclubs.com.
Congratulations Andra Camelback Village member Andra Cruickshank who won a $1000 gift card for referring new member Nigel Upton. Do you know someone who is considering joining or would benefit from a Village membership? Contact the membership department today and we will invite them in for a complimentary VIP guest pass. You will receive a FREE month of dues if they join!
What’s all the racquet about? DC Ranch Membership is getting excited for their new tennis addition!
Like nothing before, and everything after. More than anything, innovation is what has always set the E-Class apart from every car that came before it. And it’s how it continues to influence every car that follows. For 2014, the athletic Sport Sedans are more exuberant and the Luxury Sedans radiate a fresh new elegance. No matter which one reflects your style best, the substance underneath outshines every car on the road. . .
Arizona’s original Mercedes-Benz dealership since 1964.
BetterLife (July, August and September) Ad 6.550" wide x 4.925" high 2014 E-Class Ad CMYK
fall 2013 BET TERLIFE | 27
Arizona’s first leed-certified and environmentally-friendly dealership.
Optimal Performance
Rehabilitation
Dr. Todd Forbes 480.515.4053
Dr. Sean M. Meyer
480.609.6979, ext 257
LOCAL & WORLDWIDE EVENTS Cardinals • Coyotes • ASU Football/Basketball UofA Football/Basketball • Suns • The Lumineers The Avett Brothers • John Mayer/Phillip Phillips Bill Burr • Depeche Mode • Josh Groban City and Colour • Blue October • Julieta Venegas Jason Aldean/Jake Owen • Animal Collective Phantogram • Jimmy Buffett • Surfer Blood Buddy Guy • Daniel Tosh • Zac Brown Band Jonny Lang • James Blake • Selena Gomez Nine Inch Nails • Lee Brice • Drake • Pearl Jam Black Crowes • Michael Buble • Justin Timberlake Andrea Bocelli • Beyonce • Brian Setzer Orchestra John Edward • Jackie Evancho • The Lion King Evita • Peter and the Starcatcher • Man of La Mancha Wizard of Oz • Bring it on–The Musical
All Las Vegas Shows • New York Theater All LOCAL and NATIONAL events!
CONCERTS • SPORTS • THEATRE
602.840.2340
On-site at both Gainey and DC Ranch locations
7116 East 1st Avenue, Suite 101 Scottsdale, Arizona 85251 Purchase tickets online 24/7 at:
www.ticketsunlimitedinc.com
YOUR NEW GUEST ROOM FRIENDS AND FAMILY WILL LOVE THE ALL-SUITES BOUTIQUE HOTEL TRIPADVISOR RANKS AS ONE OF SCOTTSDALE’S BEST. Your guests will enjoy plush new enhancements throughout the hotel including the new Terrace Patio Bar overlooking the oasis-like courtyard and pool area, along with stylish suite upgrades, the Gainey Suite Dreams Bed, HDTV and free WiFi. Plus, savor a complimentary full hot breakfast buffet and evening reception daily with appetizers, beer, wine & soft drinks. Next door, they can explore a collection of great shops and restaurants, hang out at The Club or play some of Scottsdale’s best courses. It’s all waiting for them!
Full  Service Catering  and  Event  Planning. UNIQUE  IDEAS for
Gainey Village Health Club members get 15% off* best available rate. *Subject to limited availability, not valid for groups or in conjunction with any other offer.
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7300 E. Gainey Suites Drive | Scottsdale, AZ 85258 800.970.4666 | 480.922.6969 | gaineysuiteshotel.com
VILLA MEMB GE DISCO ER UNT