March Newsletter 2023

UPDATE FROM OUR GENERAL MANAGER

Dear Hills Members,

Well that was sure an eventful end to the month of February with the snowfall here at the club. The temperatures dropped, the precipitation continued, and the bright green hills were blanketed in white, gracing us with an incredible backdrop that many longtime members said they had never ever witnessed. Some of the photos and videos we took/received were unbelievable! In fact, if you happen to have any that you'd like to share, please send them my way. I'd love to post them on our Instagram and Facebook pages.

One topic that continues to be brought to my attention is members leaving wet suits and towels unattended in the saunas. This not only is a violation of club policy, it is also a fire hazard. Please do not use the saunas as clothes or towel dryers. Your consideration for other fellow members who like to regularly enjoy this club amenity is appreciated.

Looking ahead, there is more rain, strong winds, and cold weather forecasted in the upcoming week. We'll continue to clean up debris as quickly as possible in the pools, hot tubs, and around the club. A big shout out to all of the staff who do this on a daily basis for us. Like the well-known proverb, March has certainly proved to come in like a lion, so I'm hoping it goes out like a lamb!

Happy St. Patrick's Day everyone!

-Nick

Upcoming Events

March 10: Locker Audit commences (all locker forms due to Front Desk this Friday!)
March 13: Free Adult Beginner/Novice Tennis Clinic 6-7pm (weather permitting)
March 13: Free Adult Intermediate/Advanced Tennis Clinic 7-8pm (weather permitting)
Weekdays 11am-1pm: Pickleball on the Basketball Court

Muriel Reiley Paints With Passion, Purpose

This month we are featuring a collection of Hills member Muriel Reiley's paintings. From her teenage years, art has been Muriel's passion. Professionally she has worked in Political Science in France and as a physical therapist here in California. These days painting is a meditation as well as a way of creation for her, and she is always surprised by the results. Her latest inspirations have been the paintings of Mark Rothko, Richard Mayhew, Wolf Kahn and the Group of Seven. She strives to find the colors to reflect the mood that reflects the image in her mind. Breaking away from detailed rendering of shapes and discovering the infinite impact of color interactions has been one of her most exhilarating experiences.

Next time you walk through the lobby doors, we welcome you to pause for a moment to take in the beauty of Muriel's art.

If you would like to show your art at The Hills, please email [email protected].

Dance to Clear Your Head

Recent studies prove that group exercise helps not only your physical fitness but also your mental health. At The Hills, we offer more than 50 complimentary classes each week, with something for everyone. This month I'll feature our dance classes. Why? Because the study suggests that dance classes in particular improve cardiovascular health, flexibility, mood, and mental clarity. Adults participating in a moderate dance class showed a demonstrable boost in cognitive performance. Furthermore, subjects that chose a more vigorous class showed improved performance in the hippocampus with regular participation. The hippocampus is the part of your brain associated with learning and memory.

So maybe you have two left feet? Or you have never danced before?
No problem. Our classes are designed to welcome newcomers.

Here are some of our current dance offerings:
Body and Sole: Low-impact movement that strengthens and lengthens, engages the core, and brings mobility, balance, and agility.
Dance Fitness: A combination class with both dance and strength training. The dance section follows the LaBlast class format using simple dance patterns taken from many genres of dance, followed by strength training and core fitness.
Zumba: A dynamic fitness class using dance moves from salsa, mambo, cha-cha, tango, merengue, and more.
Move It Zumba: A class that combines Zumba dance with blocks of strength training and core fitness.

If you are ready to get started in a dance class, or are new to group fitness classes, we are offering the following beginner classes this month:

Saturday, March 3, 11:30am Introduction to Mat Pilates
Saturday, March 11, 11:30am Introduction to Dance Fitness (La Blast)
Saturday, March 18, 11:30am Introduction to Yoga

Please register to assure a spot - classes are free.

Hope to see you in class -
- Angelique Pine, Group Exercise Director, [email protected]

Make Fitness a Priority

This month I want to talk about longevity, being as healthy as you can for as long as you can. Longevity comes from consistency in making better decisions. The decision to go to sleep instead of watching one more episode, so you can wake up and go to your early morning spin class. The decision to rest when your body is telling you to. The decision to smile and laugh even on bad days. I believe that all the small decisions we make on a daily basis contribute to longevity (in most cases) and how much we get to enjoy all our years of existence. Exercise is definitely a "better decision" to make, it keeps our heart and our musculoskeletal system strong and resilient. As we move through life, it's easier to be active if our lifestyle has been active. Those small decisions we've been making become habits that become a part of our day. In fitness and in life, once we hit our goal we don't get to stop, it's an ongoing effort that's fruitful forever. If you get a promotion at work, do you stop working hard? The same goes for health and fitness. To everyone feeling a little defeated sometimes, do the best you can to find a little inspiration to make that better decision.

If you're a new member and would like a complimentary fitness orientation, please reach out to one of our certified Personal Trainers:

Jeff Allen, [email protected]
Jenn Nasab, [email protected]
Angelique Pine, [email protected]

-Jenn Nasab, Hills Fitness Coordinator, [email protected]

2023 Personal Training Rates

Adult (single session/10 session package)
Private Session: $120/$1100
Semi Private: $75/person/$700
Groups ≥3: $65/person/$600

Senior ≥65 years of age (single session/10 session package)
Private Session: $100/$950
Semi Private: $65/person/$600
Groups ≥3: $55/person/$500

Youth ≤17 years of age (single session/10 session package)
Private Session: $100/$950
Semi Private: $65/person/$600
Groups ≥3: $55/person/$500

New Peak Fit Programs This Month

We offered 2 new programs this month including early Monday mornings to kickstart your work week (Workout of the MonDay) as well as another Thursday midday program (Summer Shape Up)! These are small group sessions with a maximum number of 8 participants.

Workout of the MonDay: Get fitter, faster and stronger with this weekly workout. We'll focus on agility, power and strength exercise intervals to get you moving more efficiently.
Equipment: TRX - Kettlebells - Boxes - Skill Mill - Slam Balls - Battle ropes - Dumbbells and more!

Start date: Monday, March 6, 2023
Location: Peak Fit Studio
Level: Moderate to advanced fitness
Time: Mondays at 6am
Length: 55 minutes
Registration: $72 for 4 classes (3/6, 3/13, 3/27, 4/3)*
*2 more spaces available for 3 remaining sessions & cost will be prorated

Summer Shape Up: This class will integrate strength, balance and flexibility movements utilizing TRX straps, kettlebells and other fun pieces of equipment.

Start date: Thursday, March 9, 2023
Location: Peak Fit Studio
Level: This class is open to all
Time: Thursdays at 12pm (& due to popular demand, another class at 1pm)*
Length: 55 minutes
Registration: $80 for 4 classes (3/9, 3/16, 3/23, 3/30) PLUS a "workout card" of each class to guide you through a future workout on your own
*1 more space available for 12pm class; 3 more spaces for 1pm class

Reach out to me at [email protected] to register for either of these classes.

- Jenn Nasab, Hills Fitness Coordinator, [email protected]

The Hills Pilates & Wellness Studio Stresses the Power of Breathwork

Joe Pilates was right, as usual.

The simple act of breathing can change our state of mind and our inner biochemistry. While we all know that breathing is good, even essential, do we really know how to breathe?

The teachings of proper breathing go back many centuries, though they differ from one discipline to another. The teaching of breath in yoga, Prana, suggests breathing in and out through the nose.
In Pilates we want to inhale through the nose and exhale through the mouth. Some schools of Pilates talk about pursing your lips, while others say 'imagine fogging up a window'. What all of the different teachings have in common is the notion that most of us simply don't breathe enough. We tend to exist on short and shallow breathing, rather than taking slow, deep breaths that can help nourish the cells and calm the nervous system.

Several studies have shown that deep breathing can reduce back pain without any other movement than the expansion and contraction of respiratory muscles. How? When we exhale, we contract our core, aka our respiratory muscles and we also relax other muscles that tend to hold tension in the neck and lower back.

So even if you can't make it to Pilates, Tai Chi, or yoga this week, take a moment to breathe. There are many great books written about breathing, here are a couple:
Breath by James Nestor
Breathe in Calm by Domonick Wegesin

As the founder of STOTT PILATES® (my Alma Mater), Moira Merrithew would say:
When in doubt, breathe!

In Health,
- Therese Brewitz Pilates Director

New Pricing for 2023

Our mission at The Hills Pilates and Wellness Studio is to offer supreme Pilates and wellness services with highly trained and certified instructors, using state of the art Pilates equipment.
In line with the Pilates industry and with other Hills programs we are raising our prices for Pilates services beginning this month. All members are still enjoying a price option at the lowest end of the Bay Area studios.

New Price List here:
PRICELIST FOR PILATES SERVICES 2023

NEW REFORMER CLASSES
Great news, we are adding 2 new reformer classes this month:

Tuesdays at 4pm, mixed level reformer (start date March 7)
Thursdays at 9:30am, mixed level reformer (start date March 23)

Sign up for reformer class online or on the Hills app: https://cachstc.clubautomation.com/

Are you new to Pilates and/or the reformer?
Contact our studio today to learn more about our small group training reformer program and to schedule your introduction: [email protected]
Please note that all students new to Pilates MUST have an intake session and assessment in order to join a class, no exceptions. All new reformer students with previous Pilates experience MUST receive an introduction to the reformer equipment before attending class. Students who show up for class without proper intake sessions completed may be turned away. This is to ensure everyone's safety and enjoyment while offering our classes at the level and format as advertised.

March Pilates Studio class schedule:
PILATES STUDIO SCHEDULE MARCH 2023

Beat the Rain; Keep It Moving

It is hard to believe that it has been 3 years since we started our Zoom class "Keep it Moving". This popular format was born out of the necessity of offering a class while we were all stuck sheltering in place. It has also proven to be a great exercise option during the cold, wet winter months. We do low impact cardio, focus on balance, strength training and functional movement before we drop to the mat and endure 30 minutes of safe, but challenging Pilates and flexibility training. All to a bumping soundtrack. You can attend in person, or over Zoom.

The Zoom format makes it both convenient and affordable ($22 per class). Want to try it for yourself? You will need a mat, resistance band, a mini Pilates ball or a pillow and small weights for your home workout. Or come to the Pilates studio. Class is held, rain or shine, Wednesdays at 5:15pm.
Contact our studio to receive the Zoom link: [email protected]
Sign up online or on the Hills app: https://cachstc.clubautomation.com/

Partner Up with Your Own Pilates Coach

Our Pilates Instructors have decades of experience in Pilates, wellness, fitness, and exercise science. We offer Pilates training for injury rehab and "prehab", athletic conditioning, cancer treatment, recovery and more. You can train with us over Zoom, too. Contact our studio to learn more and to sign up:
[email protected]

WE ARE ON INSTAGRAM:https://www.instagram.com/hillspilatesandwellness/

Kids Get a Kick Out of Tae Kwon Do

If you're looking for an activity that your kids are sure to enjoy, check out our exciting Tae Kwon Do program. Sensei Jeff Allen has been teaching both members and non-members Tae Kwon Do here at The Hills for years. Jeff focuses on courtesy, integrity, perseverance, and self-control with the kids. This ancient Korean art of self defense can help ease emotional problems such as stress and depression, while promoting physical fitness. This is a year-round program for kids ages 5-17. Each session involves kicking, punching and self defense, but most of all, Sensei Jeff encourages the kids to have fun. The overall goal of the program is to instill confidence, teach respect, and focus on positive self esteem. Currently there are 13 students enrolled ranging from 5 years old to 12 years old.

Days/Times: Tuesdays & Thursdays 3:30–4:45pm (Beginner)
Tuesdays & Thursdays 6–7:15pm (Advanced)

Member cost: $85 per month
Non-member: $100 per month

For more information or to register your child, please contact:
Jeff Allen - [email protected]
510-339-0234 x18

Aqua Fitness Connects, Heals, Strengthens

Looking for a great way to add some variety into your workouts without adding more high impact activities? It might be time to register for one of our aqua fitness classes! Exercising in the water offers a number of benefits and you don't have to be an expert swimmer to enjoy an aquatic workout. The exercises are low impact, which makes it great for those who are living with conditions like osteoarthritis or back pain. Aqua fitness also helps to improve your flexibility without hurting your joints.

Our aqua classes are open to all ages and abilities, and the only gear you need to join is a bathing suit. We supply any flotation devices such as flotation belts, noodles, styrofoam barbells and more. Our certified instructors will guide participants through a variety of motions including water walking/running, abdominal work and toning exercises.

We offer aqua fitness 4 days a week from 9-10am, and the workouts vary, and best of all they are included with your membership. The instructors for this popular group exercise class are as follows: Tuesdays w/ Bz, Thursdays w/ Sandra, Fridays w/ Ellen and Sundays w/ various instructors. NOTE: if any of these instructors are sick or on vacation, one will be sure to step in. Classes are well attended and therefore we kindly ask that you register in advance if you plan on participating.

It's Always Pool Season at The Hills

Lap Lane Swimming Rules:

Lap Lane reservations remain weekdays from 9am-2pm in lanes 4, 5, & 6. All other lanes and times are available for shared member swimming. Our reservations open at 8am 3 days in advance. For example, on
Friday morning at 8am, members can log in and book a lap lane for Monday.
Please Note: Hills Hurricane Swim Team will be using no more than 4 lanes from 4-8pm, Monday-Friday.

Rain or Shine, Learn to Swim

Our swim instructors have openings for private and semi-private lessons. Refer to the link below on how to book swim lessons. Please be mindful that our priority is for the membership and their time in the pool, so we are only allowing a certain number of lessons at one time. We kindly ask that you follow the directions when requesting a lesson and have a high level of flexibility as peak times are generally full and we do not offer a wait list. Instructors may not respond if directions are not followed properly.

Learn more about our offerings here!

New swim lesson pricing (as of March 1)
Swim lesson rates will be increasing this month. We have also modified our guest/non-member pricing to reflect other offerings at the club.

Private Lessons (30 min)
Members $55
Non-Members $60
(Swimmers currently enrolled in swim team receive the 10th lesson free)

Semi-Private Lessons (30 min) (2-3 people max, we do not organize semi-private lessons)
Members $30/each swimmer
Non-Members $35/each swimmer

Swim Team Pre-Comp Tryouts This Month

Our pre-competitive Manta Rays and Tidal Waves groups continue through the winter. Full info is always posted here online.

TRYOUTS for the SPRING/SUMMER (Session "season" April 12-Aug 4; exact days/times to be announced soon)
TUESDAY Tryouts: March 28, 4pm & 4:40pm
WEDNESDAY Tryouts: March 29, 5pm & 5:40pm

We will offer the four tryout sessions listed above. Pre-registration is required to attend a tryout session. Swimmers will be graded and scored by the coaches. On April 3, the class rosters will be posted online, and sign up links will be emailed out to selected swimmers. Swimmers currently enrolled are automatically on the team.

Lifeguard Certification Course

American Red Cross Lifeguard Training provides entry-level participants the knowledge and skills to prevent, recognize and respond to aquatic emergencies and to provide care for breathing and cardiac emergencies, injuries and sudden illnesses until EMS personnel take over.

Prerequisites: Minimum age: 15 years; swim 300 yards continuously; tread water for 2 minutes using only the legs; complete a timed event within 1 minute, 40 seconds by starting in the water, swimming 20 yards, surface dive to a depth of 7 to 10 feet to retrieve a 10-pound object, return to the surface and swim 20 yards on the back to return to the starting point, exit the water without using steps or a ladder. Participants who successfully complete the lifeguarding course receive an American Red Cross certificate for Lifeguarding/First Aid/CPR/AED, valid for 2 years.

In-Person Skills dates:
Saturday, April 15, 7:30am-12:30pm
and
Sunday, April 16, 8:30am-1:30pm

NOTE:
On-Line Completion required prior to In-Person training. (Approx. 7 hours)
A link with instructions will be emailed out to participants on March 17.

Jr. Lifeguard Camps Return This June

Our popular Junior Lifeguard Camp will be offered again this June. This program is designed as a community-based water safety program for youths 10–15 years old. The Junior Lifeguard Training Program has been developed to serve many purposes where water safety is our primary goal. Along with water safety activities we engage in CPR and First Aid training. A secondary benefit is the unique combination of establishing the foundation for good work skills, responsibilities, skill development, competition, and leadership skills.

In providing a well-rounded training experience, we include 30 minute daily fitness, lectures, demonstrations, and team building activities. An additional two hours per week of volunteering may be required by each Jr. guard. Course prerequisite: 50 yards of freestyle or breaststroke. Retrieve a 10-lb brick from a depth of 12 feet. Swim underwater 15 feet.

Lunch/Snacks are not provided.
Time: 9am-2pm daily
Sessions Available: June 12-16 & June 26-30
Sign up online!

Our Tennis Clinics are a Smash

Our Junior and Adult clinics continue through April. Follow the link below to view the flyers which include session dates, descriptions, cost and more./tennis-1

Email Coach Sydney at [email protected] with questions.

March 13: Free Adult Tennis Clinic

For those adults new to the club, new to tennis or looking to improve your backhand, we welcome you to join us on the second Monday of each month* for our complimentary Adult Tennis Clinics! This month's clinics will be held on March 13. No sign-up necessary. This monthly event is free, and open to members only. From 6-7pm, beginners get an hour of instruction; 7-8pm is for intermediate/advanced players. Eddie Pasternak leads these clinics each month for adults with all skill levels. If rain is in the forecast, the clinic will be held the following week.

Try Your Hand at Pickleball

Pickleball is still tracking as the fastest growing sport in America, so the question is: have you tried it?

It's fun for people of all ages and athletic ability and it's good for you, improving your cardiovascular condition, working memory and reaction time. The court is reserved exclusively for pickleball from 11am to 1pm on weekdays. Games during these "open" weekday hours are friendly, social games with some accommodations made for beginning players. The best way to learn the rules of play and scoring and the order of serving is if you play with someone who already knows them, so mark your calendar and/or book a reservation and head up to the club to join in on the fun!

Whether it's pickleball or basketball (or maybe even both!) members can book an hour "block" of time to use the court. In other words, if our "open" weekday pickleball hours don't fit into your schedule, you have no excuses!

Your reservation does not mean that the court has to be used solely by one family unit during the hour; feel free to welcome and/or challenge other members to a friendly pickleball or basketball game. Pickleball paddles and balls are available in the Pickleball Bag at the front desk, as well as basketballs. All we ask is that you kindly return any borrowed equipment to the front desk when you are finished playing.

Summer Camp Registration is Filling Up

Similar to last year we will be offering 11 weeks of FULL day summer camp, 8:30am-5:30pm. Campers will participate in a variety of activities each day including (but not limited to) swimming, other outdoor sports, hikes, games, arts and crafts and theater. All pool activities will be supervised by a certified lifeguard.

Week 1: May 30 to June 2 (*no camp on Monday, May 29, Memorial Day*)
Week 2: June 5 to June 9
Week 3: June 12 to June 16
Week 4: June 19 to June 23
Week 5: June 26 to June 30
Week 6: July 3 to July 7
Week 7: July 10 to July 14
Week 8: July 17 to July 21
Week 9: July 24 to July 28
Week 10: July 31 to August 4
Week 11: August 7 to August 11

Cost: $500 per week* per camper
*$400 for Week 1 since it will only be a 4-day camp

To register via your member portal, log onto your Club Automation account (cachstc.clubautomation.com)

Click on "Register for Programs" from list on left and it will bring you to "Programs" page
Click on either "Kids Camp" or "View"
Click "Sign Up" and you will be prompted to "add family member"
Click "Add to Cart"

To register via The Hills Swim & Tennis Club app:

Select "Programs"
Under Category select "Kids Camp"
Click on "Show Programs" and it is there where you will find the list of available weeks

Any questions related to Summer Camp 2023 or if you are having difficulty trying to register, please contact Summer Camp Director Anthony Lum, [email protected].

Celebrate March Employee Birthdays

Please join us in wishing each of them a happy birthday and thanking them for all of their hard work!

Jeff Allen, 03/07
Rosalinda Mendoza, 03/07
Annemaria Rajala, 03/17
Dea Velazquez, 03/19
Nick Beach, 03/23
Erin Lucas, 03/30