The Seattle Athletic Club just wrapped up another very successful 12 week weight loss competition for 2017. This year we had 29 participants looking to start healthy habits and begin their weight loss journey. Of those that competed in the competition 95% lost weight. Of those that lost weight, 55% lost over 5 lbs and the top three finishers lost a total of 88 lbs.
Speaking of top finishers, here is how the competition finished up:
1st place: George losing 15.17% of his body weight.
2nd place: Ben losing 14.45% of his body weight.
(Ben is able to fit into his wedding suite from 20 years ago now)
3rd place: Steven losing 6.43% of his body weight.
We are proud of all the hard work and dedication from everyone that participated in our competition. Many of our participants had great things to say about their Lose It experience and how it helped them change their lives.
If you are looking to start a fitness program, please come see any of the fitness staff. Everyone at that Seattle Athletic Club is here to help and assist all members with any fitness endeavor. As you can see, you can be more successful using a structured program and network of people looking to help you out. So, when it comes to your next fitness adventure, talk to the professionals at the Seattle Athletic Club!
For more information about healthy weight loss, please contact Fitness Director, Jacob Luckey (email@example.com).
Ever look into the mirror and want to see a little better, maybe even dream of competing on stage in front of your friends and family?
Let our Body Transformation program be the road to the body you have always wished for. This individualized programming and direction are the keys to success for male or female body transformations as well as competition & show prep.
There are three levels of support to choose from:
Basic ($150) is for people that have a background in fitness, looking for individualized programming and guidance.
Beginning and ending weigh-ins/measurements
1 – 40 minute overview meeting to review a customized program and exercise selection.
Bi-Weekly email check-ins
Monthly personal check-ins
Coached ($250) is for people that are ready to roll but need a little more one on one attention.
All of the above plus
Bi-weekly weigh-ins and measurements
3 – 40 minute workout or check-in and re-evaluation sessions
Weekly email/phone check-ins to make sure you are on track workout and/or nutrition
Pro ($550) is for people who need one on one attention and programming or the competitive athlete looking to perform on stage.
All of Above plus
3 – 40 minute sessions or 2 – 60 minute sessions per week
Any day in January, treadmill workouts for weight loss! One of our new treadmill’s amazing features is customized workouts.
This January our fitness staff will add in their favorite cardio workout designed specifically for weight loss.
The best way to lose weight doing cardio is with weight bearing machine like our new treadmills.
1. Jump on any treadmill
2. Push the “Workouts” tab
3. Choose a Cardio Kickstarter workout to try
4. Start your interval workout
All of these workouts are interval workouts designed for heart health, weight loss and sweating. For more information please, contact Jacob Luckey.
The New Year is just around the corner! Are you looking to create a new you? If you are looking to start your New Year with weight loss as your goal? Then come join fellow members at the Seattle Athletic Club in the 12 week weight loss competition.
Our kickoff social is Monday, January 9th at 6:30 pm. Come into the SAC conference room to meet the other participants, log your official first weigh-in, get assigned a trainer to assist you throughout the competition, and learn more about the next 12 weeks of your personal journey.With three possible levels of participation, this challenge is guaranteed to make you sweat whatever your fitness level may be. If you want to change your support level at any time, just let us know, as we can always bring as much support as you need!
The only thing every person on the planet agrees on in terms of nutrition is that we need to eat more vegetables. Thankfully we’re in the summer salad season – but it takes time to prep a fresh lettuce salad and we can often get bored with the same choice.
Below is a new twist on salad – a way you can use a variety of vegetables you have on hand. As the name implies this is a salad that doesn’t get soggy because you don’t use lettuce. Since you aren’t worrying about it getting soggy you can easily make a batch of it on Sunday to pull from for an easy dinner side or packed lunch for the week. The flavor, color and texture variations on this salad are truly endless!
Marinated Hard Vegetable Salad:
Vegetables – At the base of the salad is any raw vegetable you like; the trick is to cut the vegetables in small ½ inch size pieces so that every bite has a good mix of flavor. Think carrot, broccoli, zucchini, purple or green cabbage, tomato, cucumber, onion, cauliflower, corn, radish….the list is endless. If it’s a vegetable and it doesn’t wilt in dressing it’s a good choice.
Vinaigrette dressing – Use one without additives or preservatives or simply add oil, vinegar or lemon.
Dried herbs (optional) – Sprinkle on any dried herb you like; such as Italian seasoning, cumin, oregano, dill, basil, etc.
Beans (optional) – Add any rinsed canned beans you like; such as garbanzo, black beans, great northern, etc. Adding beans provides protein and a different texture.
Crumbled cheese (optional) – If you enjoy a creamy tang add some feta or other crumbled cheese.
The longer this salad marinates the better the flavor develops. Enjoy!
For more information, please contact our Nutritionist, Kathryn Reed, MS, at firstname.lastname@example.org.
The Seattle Athletic Club just wrapped up another very successful 12 week weight loss competition for 2015. This year we had 24 participants looking to start healthy habits and begin their weight loss journey; 63% of the participants finish the challenge by attending all 12 weekly weigh-ins. Of those that completed the challenge 86% lost weight. Of those that lost weight 85% lost over 5 lbs.
I wanted to take a moment to single out our top finishers for the competition and tell their weight loss transition through their numbers.
1st place Seth Cruse
Seth lost 22.13% of his body weight, decreasing his body fat by 14.04%.
He dropped inches from these main areas: Chest – 6”, Waist – 10” and Thigh – 1.2”.
2nd place Denise Kilgore
Denise lost 18.41% of her body weight, decreasing her body fat by 14.63%.
She dropped inches from these main areas: Chest – 3”, Waist – 4.7”, Hip – 6.3” and Thigh – 5.1”.
3rd place Rosie Cruse
Rosie lost 16.74% of her body weight, decreasing her body fat by 5.57%.
She dropped inches from these main areas: Chest – 3.5”, Waist – 4.1”, Hip – 3.4” and Thigh – 2”.
We are proud of all the hard work and dedication from everyone that participated in our competition. Many of our participants had great things to say about their Lose It! experience and how it helped them change their lives.
If you are looking to start a fitness program, please come see any of the fitness staff. Everyone at that Seattle Athletic Club is here to help and assist all members with any fitness endeavor. As you can see, you can be more successful using a structured program and network of people looking to help you out. So, when it comes to your next fitness adventure, come talk to the professionals at the Seattle Athletic Club!
For more information about healthy weight loss, please contact Fitness Director, Jacob Galloway.
Denise Kilgore has gone through a lot of changes in her life; if you saw her 5 months ago you may not actually recognize who she was. Starting before the New Year, Denise decided she needed to make a change, a change which came in the way of becoming a healthier person. She has always struggled with her weight, so much so that she couldn’t find many pictures to submit for this article because she hated being photographed. After hearing about the Club’s Evolve program, Denise decided she wanted to start the program right away. She started by working with Tom Sheriff three times a week, she did spin every day she could get into the club (which, yes it meant she came in before working out with Tom), she decided she would try a meal delivery option where you are delivered all the ingredients, a recipe and you cook your own fresh food.
Even though Denise works long days sitting at a computer, she told herself that she can still make it into the gym every day and cook her own meals. She has stuck with those things and made it a habit. I can tell you that every day around 6 am Denise will be in the club spinning and around 9 am three times a week she is in here doing her weights. As the week progressed we all saw Denise shrink down as her strength shot through the roof. Half way through her journey she even was able to take off her braces and smile at all she was accomplishing.
Denise has lost over 45 lbs and decreasing her body fat by over 15%. She has lost so much size that she has had to throw out all of her old jeans and shirts and is swimming in her workout clothes. Denise has dropped life changing inches from these main areas: Chest -3”, Waist –4.7”, Hip –6.3” and Thigh –5.1”. All together Denise lost almost two feet of circumference from her body, she has regained a body weight she hasn’t had since her twenties and has exponentially increased her strength and stamina.
Denise finished second place in our Lose It! weight loss competition and should feel so proud. What I think is amazing about her is that before the competition was over she had already made up her mind that she would be continuing to train with Tom three times a week (she still has her goal of bench pressing a plate on each side of the barbell) because she sees the value in what she has earned and doesn’t want to slow down. The second thing that is amazing about what Denise did is that she didn’t look for a special diet, or try the newest fad in exercise or weight loss; she made up her mind to eat fresh foods, committed herself to getting in her cardio and weights every week and continued on with her life.
It has been a true pleasure to see her transformation unfold before my eyes; all of us at the SAC are excited to see just how far she pushes herself toward her goals.
For more information on weight loss programs or to nominate a Member of the Month, contact SAC’s Fitness Director, at Jacob Galloway.
The month of February is synonymous for the heart driven holiday of love, this month is also American Heart month. In honor of this observance, it’s important to find out if you and your family members are at risk for this preventable disease.
Cardiovascular disease (CVD)—including heart disease, stroke, and high blood pressure—is the number 1 killer of women and men in the United States. It is a leading cause of disability, preventing Americans from working and enjoying family activities. Although health disparities based on geography, race, ethnicity, gender, age, or genetics cannot be altered, lifestyle changes are the easiest way to gain control of your health and avoid potential risk factors.
You have heard it many times, eat your veggies and exercise to keep your heart strong and happy, diet is a big player in Cardio vascular disease prevention. A balanced diet of nutrient rich foods can have the biggest impact on your heart. Adults should have at least 5 servings a day of fruits and veggies, eat foods low in trans fats, cholesterol, sodium, and increase high fiber foods. Physical activity can help maintain a healthy weight and control blood pressure. Be sure to include varied physical activity such as cardio, strength training, and flexibility modalities at minimum 150 minutes a week into your lifestyle.
Smoking and/or alcohol consumption combined can lead to higher chances; moderation or cessation is key. Nicotine and other chemicals in cigarettes harm the heart and blood vessels, increasing your risk of atherosclerosis (artery narrowing)—even if you smoke only once in a while. Avoid drinking too much alcohol, which can increase your blood pressure. Men should stick to no more than two drinks per day, and women to no more than one.
Diabetes has recently been added to the list of factors according to the National Diabetes Clearing House, “If you have diabetes you are twice as likely as someone who doesn’t for the disease.” Over time, high blood glucose levels (blood sugar) can increase the deposits of fatty materials in artery and blood vessel walls, increasing the chances for artery narrowing and hardening (atherosclerosis). Scientists have discovered that all cholesterol is not the same, aim to get your cholesterol levels checked at least once every 5 hrs. The so called “good” cholesterol –HDL- is actually protective against heart disease, it can help reduce inflammation, which contributes to heart health. HDL lower than 40 mg/dl increases your risk of heart disease, while HDL above 60 mg/dl may offer protection against heart disease.
As you begin your journey keep a few things in mind to keep you on track; Partner up, the journey is more fun. Don’t get discouraged, you will create unnecessary stress on your heart, and try not to get overwhelmed with vast information, the smallest steps are the most important.
Resolutions are often created around the premise that we’re going to add a new behavior. Certainly it’s good to focus on what we want to create (as opposed to that which we don’t want to). But, if you’re already struggling with your best dietary intentions this New Year and you’re thinking about beating yourself up, let’s encourage each other to reframe it. Let’s call it feedback, not failure. We know that our dietary choices are often a symptom of a deeper issue. With some curiosity that comes from a more mindful eating approach we may get some new momentum.
Let’s assume your NY resolution involved spending more time in the kitchen. Most realize that preparing more of our own food with less reliance on dine out and processed foods creates a bed rock of nutrition for our self and our family. But, creating new habits to meal plan, shop and cook takes mental space.
We only have so much mental space in a day. We need to get clear on what we’re spending these precious resources on. Michael Pollan in his new book “Cooked” reminds us that we’re spending on average about 27 minutes a day in the kitchen preparing food. Contrast that with how much time we spend on our smart phones or other media. Interestingly, he suggests the increase in watching cooking shows like those on The Food Network over the past decade is linked with our desire for a deeper connection to our own kitchen. It’s a bit of kitchen porn – satisfying our desire to be connected to cooking while we’re sitting in our living room distracting ourselves from how frazzled, unhappy or bored we are.
Having said all of this – I don’t know what the answer is for you – what are the unneeded distractions that are eating up the space in your life – the space needed to create a healthier habit. For me personally, I have decided I don’t need my smartphone pinging me every other minute about another email delivery. I’ve gone back to checking it on my laptop once or twice a day and have told my friends, family and colleagues to text me if an immediate response is required. I finally came to this decision when a recent phone crash occurred and as a result I immediately felt calmer and more focused. I then read an interesting article about a recent study – participants productivity was decreased by 20% simply from having their phone nearby – often pinging them with email. It didn’t matter if the participants checked their email or not – simply the mental space that it took to decide if they were going to check their phone or not decreased their productivity and concentration toward their task.
Again, you can only know what it is taking up the mental space you need to create lasting change. Keep in mind that you may not even be clear what the next steps are in building your healthier life until you remove some distractions. Think subtract before you add. Ask yourself what mental resources you can free up to create the space for change this New Year.
You’re welcome to email Kathryn at email@example.com to comment on this blog or to meet to discuss/evaluate your goals toward healthier eating this New Year.
Worksite Warrior is a team weight loss competition at the Seattle Athletic Club where local corporate teams of 6+ participants band together for 30 days using a team personal fitness trainer, the group exercise classes and the whole facility to see which team can lose the largest percentage of weight.
This quarter we had two teams Simply Measured and Paladino participate in our Worksite Warrior competition. We are proud to announce that Simply Measured (trained by Tom Sheriff) won the competition losing 2.97% of their total team weight. Even though Simply Measured won the competition each team had some great individual results which you will see below:
1st Place Team Simply Measured:
All team members were male
83% of them lost over 5 lbs in the 4 weeks
Their team lost a total of 43 lbs in the 4 weeks
The largest percentage of body weight lose by a team member was 4.55%
The average lost per person was 7.2 lbs
2nd Place Team Paladino:
All team members were female
71% of them lost over 4 lbs in the 4 weeks
Their team lost a total of 35.4 lbs in the 4 weeks
The largest percentage of body weight lose by a team member was 5.53%
The average lost per person was 5.1 lbs
If you think your company would be interested in participating in next quarter’s Worksite Warrior competition please contact Fitness Director Jacob Galloway.