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Make the Club Part of Your Social Network
"Like Us" and you could win 1 of 3 massage sessions that we will give away at the end of June!
DO YOU "TWEET"?
If you Tweet, be sure to follow us on Twitter to receive updates from the Club and great health information!
READ OUR BLOG.
Our blog is a great source of health and fitness insight - direct from your fitness professionals at the Club.
VIEW OUR YOUTUBE CHANNEL!
Our YouTube Channel is another great resource of exercise videos created by many of our talented professionals!
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Start your day off right with the most important meal of the day! We’ll provide a continental breakfast while you get to know some fellow members and staff. This is a great way to get connected and meet some new people that have similar interests!
Tuesday, June 5th
6:30 - 8:30am
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Weekly Health Pros
Take advantage of your weekly member benefits by joining our team of professionals on Tuesday evenings from 5:30 - 7:00pm for a complimentary personal health consultation. Enhance your overall well being with tips from some of the best health minds in Seattle!
Visit the Events Page of our web site for a complete schedule of our Weekly Health Professionals, or contact Fitness Director Jacob Galloway.
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It has been 6 months since over 200 of the Seattle Athletic Club members turned in their goals for the 2012 new year. How many people have achieved their goals? There were many goals ranging from running a marathon, losing some pounds, keeping with their exercise goals, doing more outdoor activities and so on. If you have accomplished some of your new year’s goals congratulations; and now its time for you to think of some more goals and work towards those. If you have not yet started working towards your goals it is not too late. Put those gym clothes on, get in the car and get to the Seattle Athletic Club to start & continue your health goals today. Have a question about fitness? Feel free to ask any of our qualified fitness staff to point you in the right direction!
For more ideas or motivation on goal setting, please contact Fitness Director Jacob Galloway.
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Pilates Exercise of the Month: Double Straight Leg Stretch
By Jocelyn Paoli, Stott Certified Pilates Instructor
The fourth exercise in the Stomach Series targets the powerhouse to the extreme. It provides additional stretch in the back of legs while working the abdominals. This exercise requires you to move quickly and with control.
 Double Straight Leg Stretch or Scissors
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Seattle Athletic Club is preparing a team for the 2012 Survivor Mud Run at Remlinger Farms on June 2nd.
The Survivor Mud Run tests your ability to run, climb, jump, crawl, & muscle your way through the most extreme 5k Mud Run created at Remlinger Farms! To become a Survivor you will have to conquer whatever obstacles get in your way and test your all around toughness, strength, stamina, fitness, and mental determination. Upon your victory you will have earned your title as a Survivor. After crossing the finish line it's time to celebrate with friends, food, music, and a muddy fist in the air!
The Survivor Mud Run is the ultimate adrenaline run ever created. Want to survive? PROVE IT!
For more information about joining our team running events please contact Running Coach Bridget Jones.
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Triathlon training is open to all levels of triathletes and is ideally suited for Sprint, Olympic, half and full Ironman distance events! The triathlon team consists of 100+ members of all abilities. It is a fun, dynamic group led by USAT certified coaches. We offer a minimum of 2-3 group workouts per week that our lead by our coaches as well as personalized monthly coaching.
Ongoing weekly team workouts include:
- Tuesday track sessions 6:00pm
- Friday 6:30am open water swims
- Saturday runs/bike rides
- Swim conditioning classes at the club
$300 for team training. $200-250/month for individualized training programs.
Please contact Bridget Jones-Cressman or Teresa Nelson to set up a consultation.
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Howe Cup Squash Tournament - Coming this Fall
Have you ever wondered about the photos of women squash players that hang on the wall near the squash office? Some of the faces might look familiar, but why are the players posing in groups? The photos are of past Seattle Club “Howe Cup” squash teams, dating back to the early 1990’s. What is the “Howe Cup”? It is the largest and oldest women’s team-format national championship tournament, and the Seattle Athletic Club will be hosting this prestigious event October 19-21. The tournament is famous for its fierce competition, its many traditions, and most importantly, the incredible team spirit that prevails.
More than 150 players from all over the country and Canada are expected to attend. Players will compete in five-member teams in A, B, C and D divisions, and the Seattle Athletic Club will have multiple teams represented throughout, hoping to add to their lengthy track record of victories!
Stay tuned for more updates as the tournament approaches!
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Sitting too long? Feeling tight and sore?
by Licensed Massage Practitioner, Leo DiLorenzo
 Most of us, whether at the computer, behind the wheel, hunched over our bicycle or in front of the TV, are spending many hours sitting. And that seems to be what we do in our culture - sit. Because of this, certain muscles are in a shortened position, the body gets out of balance, and we feel achy, stiff and cranky. The hamstrings and hip flexors become tight. And the front of the shoulders and chest have been locked in a forward position, and we start to assume a hunched-over posture. Not good - not healthy! The pain is often felt in the low back, hips and the shoulders, among other places.
Read More
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Member Spotlight - Judy Ramseyer
SAC member Judy Ramseyer (partial to cycling classes) is running for election to the King County Superior Court. She is a long-time Seattle resident who has served the public through most of her career. She began her career counseling adolescents for fifteen years, almost ten of those years in juvenile corrections.
As an example of how hard she works, she earned a master’s degree in mental health and her law degree while working full-time in corrections. She did not intend to change careers, but while in law school a local legal legend, Bill Dwyer, was nominated to the U.S. District Court. He invited Judy to become his first law clerk when he joined the federal court in 1987. It was a life-changing experience.
Judy worked with Judge Dwyer for seven years on the range of cases that come before a federal trial judge. He ignited in her a passion for the law and highest profession standards, which Judy has carried into her own practice. Over her twenty-five years as a lawyer, Judy has represented plaintiffs and defendants in complex civil litigation such as consumer protection, securities, and class actions; she has had a civil rights practice, representing prisoners, including death row inmates; and she has practiced family law. In short, Judy has experience in virtually all of the areas over which a Superior Court judge presides. She has been a champion of diversity and access to justice, being honored for her work to advance the roles of women, people of color, LGBT, and physically challenged in the profession. She has volunteered countless hours on behalf of unrepresented parties and to improve the delivery of legal services. And she did all this while raising a daughter as a single mom.
Judy would like to you know that judicial races can be decided in the August primary, so it is vital you become educated and vote by August 7. If you would like to learn more about Judy or the judicial election, she will be available at the Club on June 4th from 4:30 – 5:30pm to answer questions. You also may visit judyramseyerforjudge.com.
SAC members do it all! Way to go, Judy!
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With Summer on the horizon, it is that time again! Time to get in shape, and stay in shape all summer long.
Join us on Thursday, May 31st for your first Summer Rewards workout and your first stamp on your stamp card. The 1st 50 people to pick up a Summer Rewards stamp card will also receive a complimentary Summer Rewards t-shirt.
Each year we reward 50 members with some fabulous prizes for coming to the club and remaining active and fit throughout the Summer months. You may also receive bonus stamps throughout the Summer months by attending many of our fabulous classes, programs, and events happening in the Club - these bonus stamp opportunities will pop up weekly - so stay tuned for what we have planned!
 WIN GREAT PRIZES!
The first 50 members to obtain 50 stamps will receive one of the following prizes:
- 30-minute Massage
- 40-minute Personal Training Session
- 30-minute Private Pilates Session
Members who obtain 50 stamps by August 31st will be entered into our Grand Prize Drawing!
For more information contact Tim Schoonover or Kelly Callison at 206-443-1111.
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Tour de SAC is Back!
Seattle Athletic Club is happy to announce the return of the Tour de SAC which will take place in conjunction with the 99th Tour de France from Saturday, June 30th to Sunday, July 22nd. The Tour de SAC is an active cycle program where each cycling instructor designs their class around the actual Tour de France stage for the day.
The Tour de France stages have include:
- 9 flats
- 4 medium mountain stages-one with a summit finish
- 5 mountain stages-two with a summit finish
- 2 individual time-trial stages
- 1 prologue
Awards and Prizes:
If you finish 50% of the Tour de SAC (i.e. attend 11 classes on different days) you will be entered into a drawing to receive any of the following prizes, Gregg’s Cycle gift card, 1 hour massage, Pediworx foot treatment or a Tour de SAC cycle jersey. For those who participate in the Tour de SAC and are unable to complete 11 classes by July 22nd, you will be entered into a drawing to win a cycling cap.
How to Compete:
Every participant will track their progress using a punch card in the Cycle studio with your name on it. Make sure to have your Cycle Instructor punch your card each time you attend class. This is how we will account for how many stages riders completed.
The Party!
At the end of the Tour de SAC, we'll celebrate a strong tour and toast all of the hard work with a Finishers Party!
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Exercising on the Road/Vacation
 Many of us will be taking some vacations into the sun or just a fun destination. This does not mean that we have to stop working out or lose our fitness while gone. Here is a fun workout that you can do with just two pieces of equipment that doesn’t take up much space (except your body). All you need is a resistance band, a jump rope (both can be purchased in the Pro Shop) and your own body.
Do each pair of exercises through twice:
1 - Jump rope for 60 sec.
1 - Air squats for 20 reps.
2 - Jump rope switching feet forward and backward for 60 sec.
2 - Reverse Lunges for 20 reps.
3 - Shadow boxing (throw punches in a mirror).
3 - Pushups holding onto the resistance band and having it wrap over the back for 20 reps.
4 - Jump rope with lateral hops for 60 sec.
4 - Bent over resistance band rows for 20 reps.
5 - Jump rope adding some double unders for 60 sec.
5 - Horizontal Woodchoppers with the resistance band for 20 reps.
For more information on Beach Body or to get signed up please contact Fitness Director Jacob Galloway.
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Congratulations to all of our Lose It! participants
On April 10th of this year we had the final weigh in of our Lose It! competition. With less than 1% total weight loss separating our top two competitors it was a close finale. In the end Karen Schenck won the 2012 Lose It! competition. Her results were as follows:
- lost 12.32% of her body weight or 1.98 lbs per week.
- She lost size too: 3 cm in her arms, 3.5 cm in her chest, 8 cm in her waist, 11.5 cm in her hips and 6 cm in her thighs.
Congratulations to Karen for her hard work and dedication to her health. Her grand prize includes a full makeover and pampering from Melagros SalonSpa, in house cooking demo from Kerry Kitchens LLC., Manicure and Pedicures from Pediworx, a year of fitness training and support from the SAC and a gift card to the Pro Shop.
Sometimes it takes stepping out of your comfort zone and asking for some advice to attain your weight loss goals. If you would like more information on workouts and nutrition for weight loss please feel free to ask any of our personal trainers or Fitness Director Jacob Galloway.
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June Hike: Lake Annette
Dense forest drapes the lower trail, keeping hikers cool on the hottest August afternoons. At trail's end, a deep lake waits to kill off the last of the summer heat--for those brave enough to dive into its icy waters. Between the thick second-growth forest stands and the high alpine lake, the trail rolls along Humpback Creek, offering tantalizing views now and again of pretty waterfalls along the tumbling creek. The Lake Annette hike is 7.5 miles roundtrip with 1400ft. elevation gain.
Saturday, June 16th
$15 per person
Carpool leaves from the SAC at 7:00am. Please RSVP to Thomas Eagen early to reserve your seat.
FLOW: Hike + Yoga
June 9th - Kamikazee Falls
Join Outdoor Rec Coach Thomas Eagen and Personal Fitness Trainer Amber Walz in this celebration, inquiring into the nature of mind and truth, as we combine the connectiveness of yoga with the physical challenge of hiking! We will be hiking (easy to moderate level of difficulty) to a site where we can do yoga; physical body asanas in combination with subtle body meditation and pranayama. The focus of this program is celebrating a connection with the body and nature together.
- All skill levels welcome.
- No prior yoga experience needed, just an open mind and willingness to learn.
- Reconnect with your body in a calm and peaceful environment.
- Carpool available with limited space.
- Sign up for all 3 hikes to receive a discount as well as a goodie bag provided by Hammer Nutrition, REI, and Crystal Mountain Resort!
All three hikes $75 or $30 drop-in.
Sign up deadline is Thursday before the hike. For more information, contact Outdoor Rec Coach Thomas Eagen or Personal Fitness Trainer Amber Walz.
High Intensity Interval Training For MultiSports
Are you sick of spending hours in the cardio room? Do you sometimes skip your workout because you do not have a full hour in your schedule to get to the gym? Do you find your cardio mundane and boring? Then it may be time to break out of the normal routine and push your body to new levels. Research has shown that you can achieve great results from high intensity interval training as a substitute or addition to traditional cardiovascular training. Join Personal Fitness Trainer Thomas Eagen Wednesday mornings from 7:00 - 8:00am to get your sweat on!
Class includes:
- Fast paced intervals
- Minimal rest and recovery to keep the body burning
- Total body movement to encourage fat metabolism
- Conditioning and strengthening of hips and core for sports
- High energy, FUN environment!
Contact Personal Fitness Trainer Thomas Eagen for more information!
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Bike Seattle
Have you been working all winter to prepare your legs for rides this summer? Are you new to the area and have not yet used the various biking paths? Maybe you are just looking for some company on your rides. Bike Seattle will take cyclists on a tour of some of Seattle’s less popular recreation parks. Utilizing the amazing system of biking trails, Personal Fitness Trainer Thomas Eagen will lead the way as you explore Elliot Bay from your bike seats, enjoying the fresh air coming in off the water. No experience needed!!
- Discover Seattle’s Sculpture Gardens, Elliot Bay Park, Smith Cove Park, and Ursula Judkins Viewpoint!
- Use the strength and muscles developed in Spin classes on the road!
- Begin building endurance muscles for longer rides!
- Enjoy the sun and the outdoors with great people!
- HAVE FUN!
Saturday, June 23rd
10:00am – 12:00pm
$10 per person
Meet at the SAC lobby at 10:00am. Riders will need their own bike, helmet, and water. For more information, please contact Outdoor Recreation Coach Thomas Eagen.
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Cross Country Mountain Bike Skills for Beginner to Advanced Riders
Whether you just bought your first mountain bike and want to learn how to ride OR you want to touch up your racing skills to increase efficiency and speed, this 1-day clinic on June 30th from 8:00am – 2:00pm will teach you not only the skills to ride your choice of trails...but also increase your comfort level so you can have more fun in the mountains, increase your ability to ride what you want to and challenge yourself, and open up a new world of play! Learn from Pro Xterra rider Brandyn Roark in a comfortable, calm, structured environment with a professional coach to guide you through each drill and skill!
Sign up fast as there are only 10 slots available for the camp. Adults and teens ages 14 and up are all welcome! Cost - Day of Registration: $200.00, after June 1st: $185.00, before June 1st: $160. If interested please contact Outdoor Recreation Coach Thomas Eagen.
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Improve Your Golf!
Calling all golfers, have you played the best round of your life? Do you not have the power behind your swing or the range of motion needed to chip the ball well? It sounds like you could use the Seattle Athletic Club’s individual 6 week golf-specific conditioning program led by the SAC’s own personal training staff.
This 6-wk program includes:
- 2 Fitness Assessments (beginning and end) with a personal fitness trainer
- Allow you to discover imperfections in your body mechanics and areas in which you need to improve your strength and flexibility
- 6 private 60 min sessions with a personal fitness trainer tailored towards your golf needs
- Let us help you increase your swing speed, concentration, balance and endurance!
For more information on how to improve your golf game at the Seattle Athletic Club please contact Fitness Director Jacob Galloway.
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Drive "Fore" Show, Putt "Fore" Dough Golf School
This golf school is suited for players of all levels. You will see your swing on video and learn more about the 3 most important clubs; the driver, wedges and putter.
The Driver - to help players potentially gain distance and accuracy. Imagine watching your swing on VIDEO to help you see and feel your swing.
Wedges - Learn the options for distance control. Imagine hitting the ball closer to the hole and lowering your score.
Putter - Putting is around 40% of the game. Work on direction and distance control and improve your putting.
June 29th
9:00am - 12:00pm
$119 per person. Schools are held at Kayak Point Golf Course.
For more information please contact Fitness Director Jacob Galloway.
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Teen Training
Are you looking to give you teen that high school or college advantage to make them the best player possible? Do you ever worry about your teen’s workout habits? Is weight training too much for their joints, should they be doing that much cardio, what is acceptable for my teen?
Let our certified personal trainers take over and give proper coaching through lifts, give proper technique for agility training and sports specific movements. Let our Fitness staff prepare your teen for the next level of fitness. Through this Teen Training Camp your teens will be given a written manual emphasizing the importance of flexibility, power training and speed & agility training. After the 4 week program they will be able to take this manual with them and continue to workout with it after completing the necessary form checks and agility corrections performed in this Teen Training Camp.
The Camp will involve 2 -3 teens working out together with a specific trainer going over each concept of the camp, twice a week for 60 min sessions. This Teen Training Camp is just $195 per kid for the 4 weeks of instruction.
For more information and to reserve a spot for you youth please contact Fitness Director Jacob Galloway.
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Summer Kids Camp
Got kid’s activities? We do!!
The Seattle Athletic Club is offering a Summer Sports Camp for kids 8-13 designed to incorporate: team building, coordination, sports skill sets, listening and some strength training aspects. Camp will involve learning basic fundamentals of all sports, including swimming, soccer, basketball, running, as well as some outdoor field trips to running areas and stairs.
The camp will be 4 weeks long starting after Monday, July 9th and continue on Mondays, Wednesdays and Fridays from 9:00am - 12:00pm. You must sign you kid up ahead of time to attend the whole camp, which costs $295 for the month (12 classes total).
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Meet Personal Fitness Trainer Nathan Palmer
Everybody wants fitness that lasts. To get there, we work within your range of motion to build on the foundation you already have. Together, we steadily expand that range to new levels of ability and stability, strength and confidence. Achieve your goals! Do you know what they are? Discovering your full unique potential is part of the process. Ultimately, we work for the long term so you learn to sustain fitness and vitality through every phase of your life.
Nathan has spent his life learning about movement and body awareness: he swam competitively since age 7, played various team and individual sports, has been practicing Tai Chi for 22 years, and in the last five years has become an accomplished fitness trainer, swim instructor and water aerobics teacher. Currently, Nathan’s competitive passion is rowing and is a member of the Lake Union Crew Men’s Competitive Team. Prior to his fitness career, Nathan was a classical actor/director with a penchant for big broad comedy. He was occasionally funny.
Nathan is ACSM CPT, M.A.T. certified and a graduate from Ashmead College with a Personal Training degree. Nathan's specialties include:
- Muscle Activation Technique
- Gait Analysis & Swimming Coaching
- Functional Training
- Postural Development
To begin training with Nathan, or if you have questions about your workouts, please contact Nathan at 206-443-1111 xt.248.
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How to Workout with Medical Issues... Being Overweight
by Fitness Director Jacob Galloway
Many of us are aware of the fact that 2/3 of the US population is overweight and 1/3 of it is obese (and those numbers are still on the rise). Of that 2/3 there are more men overweight, but there are more women than men in the obese category. It seams that with our increase in technological ease comes an increase in our waist lines. The recommendations for getting out of the Lazy Boy and moving is 30 minutes of accumulated exercise each day (at least) but the average American does not get 30 minutes of accumulated exercise in a week. What I am going to try and do is break down exercise for someone overweight into an easy information system that can be followed to aid in starting weight loss and healthier habits.
READ MORE ABOUT EXERCISING AND BEING OVERWEIGHT
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Summer Squash Camps
Join Squash Pro Shabana Khan for another season of great Summer squash camps.
Camp Dates:
June 20th, 21st and 22rd
July 25th, 26th and 27th
August 22nd, 23rd and 24th
$300.00 for full day.
$150.00 for full day.
Full day camps run from 9:30am - 1:00pm. Half day camps run from 9:30 - 11:30am. For more information, or to sign up, please contact Shabana Khan.
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Squash In-house Tournament Results
Congratulations to all the players who participated in the recent In-house Squash Tournament. The final division standings were as follows:
Men’s A
Winner: Zane McGee-Lowdermilk
Second place: Jay Prince
Consolation: Totte Karlsson
Men’s A-40
Winner: Wibe Wagemans
Second place: Haile Chesnut
Consolation: Jim Jean Francois
Men’s B
Winner: William Walker
Second place: Imran Aziz
Men’s C
Winner: Ted McDermott
Second place: Ahmed Alsabah
Consolation: Kelly Kolstad
Ladies A
Winner: Lulu Chou
Second place: Katie Toyoshima
Consolation: Emma Dunn
Ladies B
Winner: Char Short
Second place: Christina Smith
Ladies C
Winner: Keeley Osborn
Second place: Gerlinde Whetzell
Consolation: Carrie Greaves
Ladies D
Winner: Michelle Olsufka
Second place: Jessica Whetzell
Consolation: Catherine Hodge
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