Sunday, July 31st – Saturday, August 6th
– Club Reopens – Sunday, August 7th –
During this time, we will be conducting our routine service, deep cleaning, and cosmetic improvements throughout the Club. While the Club is closed, we will be providing a schedule of outdoor activities for your convenience.
While the Club is closed, all members are also welcome to use the Seattle Athletic Club Northgate facility. Please present your membership card at check-in to waive the standard member guest fee. For more details on programming, class schedules, and operating hours, please visit sacng.com or call 206-522-9400.
For more information, please contact, General Manager, Robert Lauren at email@example.com or call 206-838-1817.
Outdoor Group Exercise Classes during Closure
Classes with Anna or Carrie on Pier 66. Please meet in the lobby 5 minutes before the class start time. Days and times below. An e-mail will be sent in advance to remind you and inform you what to bring.
- 9:15am | Tuesday, Aug. 2nd
- 6:15am | Wednesday, Aug. 3rd with Carrie
- 12:00pm | Wednesday, Aug. 3rd
- 9:15am | Thursday, Aug. 4th
- 6:15am | Friday, Aug. 5th with Carrie
- 12:00pm | Friday, Aug. 5th
Please sign up on the clip board in the Group Exercise studio or with Group Exercise Director Anna Miller firstname.lastname@example.org.
Outdoor Yoga Classes with Christine will be held at Sculpture Park. Please meet outside the club 10 minutes before class start time so the class can walk down as a group to Sculpture park. An e-mail will be sent in advance to remind you and inform you what to bring.
- 6:00pm | Tuesday, Aug. 2nd
- 6:00pm | Thursday, Aug. 4th
- 5:30pm | Wednesday Aug 3rd (trails) | Location: Discovery Park Visitor Center – Parking Lot
- 8:00 am | Sunday Aug 7th | Starbucks – Eastlake (Eastlake Ave between E Lousia & E Lynn St)
For more information, please contact Wellness Director: Kendra Kainz at email@example.com or call: 206-443-1111 x295
- Open Water swim on Friday morning at 6:30 am at Green Lake.
Please pre-register with Aquatics Director Teresa Nelson at firstname.lastname@example.org.
August News & Events, July News & Events
Annual Club Closure, club
Jason does an outstanding job balancing being a husband and a father of two with working early and sometimes working late. He always comes into the club looking for ways to help change one person’s life and make someone’s day better.
Jason Anderson has been a pillar of the fitness department for over 10 years. In those short 10 years he has been able to reach out and affect hundreds of lives within the club. His attention to detail, attentive demeanor and superior knowledge has allowed him to create amazing workouts for so many of our members.
Jason Anderson is a quiet leader within the club who gives so much of his energy to such a wide range of members and departments. He is never too busy to help out a member in need or to mentor a younger fitness staff member to grow into the professional they want to be. We feel very fortunate to have Jason on our team; we know that it is people like him that make our club truly exceptional.
Employee of The Month, Fitness Department, Motivation, Seattle, Sports Conditioning, Squash, Strength Training
Athletic, athletic training, club, exercise, Personal Trainer, Personal Training
Jessie Jo here, Director of Massage at the club, and I have an important announcement to make in regards to our senior staff members; Julie Bacon and Maryann Kuchera. If you have ever had a massage from one of these two gals then you know what I am about say. They are amazing assets to us down here at the club and without them- I am not sure where our department would be. They really are both rock stars and solid rocks for us.
Julie Bacon started here at the club not long after it opened in 1982. She came to us already well steeped in the industry and has gone on to be a legend in the massage world here in the Pacific Northwest and beyond. Maryann arrived on the scene about a decade after in 1992 and has spear headed many things for our department. Including chair massage, and the addition of a second massage room.
Because of their tenure here at the club and dedication to the field of massage we have decided to put them in their own tier, Master Massage Practitioners. Julie and Maryann’s rates will be going up $10 per session as of January 1st, 2015. This is a way for us to recognize their dedication and commitment to us, here at the club. As well as a method to help them as they mature into leaders of our community and educators for us about our bodies!
The rates for all other practitioners here at the club will remain the same moving ahead. We have established that after 20+ years at the club, it’s a good thing to reward the service and loyalty to all of us.
If you have any questions or concerns, I am always available here at the club.
club, Department, Julie, Maryann, massage, Practitioners
Have you ever wondered why knocking out 20 push-ups in front of your trainer is easier than when you do it alone? Could you swear sometimes that on the weekends when you workout at home you take twice as many rests as you normally do and the workout drags on and on? Is it possible that your squats can be done with 20 lbs extra with your girlfriend in the same room? If you are thinking there is something crazy going on don’t freak out just yet.
It’s true, a second pair of eyes will nearly always make you workout harder than you would by yourself. It’s true if you are in the weight room with 10 other people, if you are working out with a trainer, or if you are running a long run surrounded by a marathon of other people you will inevitably work harder and perhaps that work may even seem easier than when doing it by yourself. It’s human nature to do better, work harder, push more if there are other people around (watching you or not). This is why workout partners and trainers help so much with improving workouts. I’m not saying that if you and your co-worker get on an Elliptical next to each other and talk gossip for 30 minutes that you’ll be working out harder than you would on your own. There are certain ways that a partner can lessen your workout. But if you are keeping your eyes on the prize and working hard already, well then, a workout partner may be just the push you need to work that much harder.
Most people that exercise, whether we admit it or not, have a competitive streak. Some people have that on going challenge inside them and push themselves to do better than they think they can. Those are the lucky few, the few that have enough drive to work hard against themselves as opposed to the person on the bike next to them. But for the most of us a little competition or ever working out with someone who constantly lifts more, runs faster, jumps higher, goes longer can help inspire you to try and catch up. Even if you never are the best one you may find yourself stepping up your game as to not get left behind.
In addition to working out hard with a partner, having a pair of coaching eyes on you will also make a huge difference in the accomplishments you can make in the gym. Trainers do a lot of things for a lot of people. We coach, we encourage, we keep you safe, we design smart effective programming for each individual, we keep you accountable, we challenge, we push, and most of all, we watch. Having a scrutinizing pair of eyes on you will for sure drive you to do your best. The next time your boss comes around your office try surfing the internet instead of working super hard on your work. Let me know how that goes. It’s human nature to work harder with someone else’s eyes on you. So if you don’t have a workout partner, if you do not have the luxury of hiring a trainer, workout at a semi busy time (esp. helpful if you workout when all the hot ladies do) and see if you aren’t doing one extra rep, adding 5 more pounds, or running just a little bit faster. Just by having more than one or two people in the same room as you can ignite a little bug inside of you that says, “I don’t want to look like a weenie, I can do this!” People may not actually be watching you but just in case they are you’ll be ready!
The moral of the story is if you can get a workout partner (that wants to workout, not sit around and talk about the weather) you should! If you can workout with a trainer, I can guarantee you will work harder than you do alone. Or if nothing else maybe you wake up a half an hour earlier and workout when you know the gym isn’t a desert. If you are looking to improve your productivity and do better simple changes can be your answer. Try a group X class instead of working out alone. Come to the gym with your husband instead of staying home and going for a run. Motivation is a huge key in doing your best and working hard, find your motivation and get at it!
Fitness Advice, Fitness Programs, Lifestyle
Athletic, club, gym, health club, Seattle Athletic Club, workout
Osteoporosis and osteopenia are common issues that affect the life expectancy and quality of life in nearly 40 million Americans. These conditions, which both indicate a decrease in bone mineral density, which we can consider as bone strength, occur in men and women of all ages but are most predominate in post-menopausal women. People affected with osteoporosis or osteopenia have reduced strength and resiliency in their bones leading to an increased likelihood of fractures. Fractures are linked to significantly increased all-cause mortality in older women as well as impaired mobility and quality of life so it is imperative that bone health be maintained.
One of the best ways to accomplish this is through exercise. With every muscle action and every contact with the ground, bones have some force exerted against them and they respond by becoming stronger. Increasing the amount of activity and exercise is therefore a viable way to increase bone strength. But what type of exercise will work best? A review of randomized, controlled trials evaluated various types of exercise to see which would have the greatest impact. The results varied based upon the body part. We will discuss the impact on two common sites of osteoporosis: the spine and neck of the femur. In the spine, bone mineral density responded positively to two types of exercise: Weight-bearing low force activity such as walking or Tai Chi and non-weight-bearing-high-force exercises. In the neck of the femur, a positive effect was observed in response to non-weight-bearing high force exercises. Non-weight-bearing high force exercises include exercise machines (such as the leg extension, leg press, hip abductor, hip adductor and hamstring curl) performed with almost as much weight as possible.
Look at that list of non-weight-bearing high force exercises again. If you have read my other posts or talked with me before, it is obvious that I am not a fan of those machines. In fact, some of them are on my list of top things to avoid at the gym. The motor patterns reinforced by these machines seem unproductive to me and they develop strength in very limited, non-functional actions. Worst of all, these machines allow you to develop more strength than your body can handle, which can lead to terrible movement habits and possibly injury.
In my mind, well coached and well-performed squats, deadlifts, hip hinges and farmers walks would be way more helpful for developing bone density. But, the evidence is right there, pointing at me, saying that these much-maligned-machines may have some usefulness after all. Perhaps the machines were only helpful for the subjects tested because they didn’t have good coaching. Perhaps the researchers simply found it easier to compare exercise machines. Perhaps I am a good enough coach that I can overcome these obstacles and increase my clients bone density without using the machines. So, I find myself in a quandary: Follow the evidence and use the machines or trust my own education, intuition and instinct. The question is best answered with humility. I honestly don’t know if better results can be obtained without using the machines. It seems likely to me but at the end of the day, there is not evidence to directly support it. So, I would like to take a moment to apologize to all machine advocates out there and also endorse the use of these machines for increasing bone mineral density in the spine and neck of femur.
If you have osteoporosis, osteopenia or are at risk, this discussion was likely very useful for you. But if you don’t, it still offers a valuable lesson. No expert can know everything. Even strictly within the field of exercise, there are countless complicated decisions that cannot be answered through logical reasoning and intuition. When it comes to your health and fitness, you deserve to know that you are making the best decision. Always ask your trainers, instructors and health care providers why they are doing what they are doing. Ask about the evidence they have supporting them. There are a lot of things that don’t have clear evidence-based answers but it never hurts to ask. It will make you a better client and make us better trainers.
Fitness Programs, Health News, Lifestyle
club, exercise, health, Seattle Athletic Club, tips, wellness, workout
What is the one thing we often forget to do as we get older…play. Look around at children, they are our best examples of how to play…and sometimes, even when we should play. Yes, I said it, much of the time adults find that children’s spastic movements or loud boisterous play is out of place or distracting to what they are doing. Instead, I challenge each of you to take a moment in your day to stop what you are doing, smile, and be playful. There is no reason we cannot work hard AND enjoy what we are doing at the same time. You are having a rough day and have nothing to smile about? Then I challenge you to create something to smile about. Humans are creative, energetic, dynamic beings with a natural curiosity to be playful.
What is one of the best ways to play? Go outside. Once you are outside, here is something really fun to add…get dirty. I don’t care if its sweat or mud, sand or salt water…get dirty and stay present in what you are doing. It doesn’t count if you go run stairs outside SAC with your trainer and all you think about is the report or edit you need to finish by 2 PM when you get back. The best thing you can do for yourself is to be present in where you are, who you are with, and what you are doing. Have fun. Smile. Play. Here are some ideas for you this month as we dive into a gorgeous spring!
• Take a walk with a friend…but ten minutes in, start skipping, then do a cartwheel. Just because you can.
• Play hide and go seek with your dog.
• Mountain bike at Duthie Park…don’t know how? Take a class from Me, believe me, I’ll make you laugh, smile, and play on the trails.
• Ride around the city with trainer Thomas’ Urban Bike rides.
• Go run stairs outside SAC, then sit on the pig in the market until one of the Flying Fish guys talk with you.
• Go on a hike, at the top, try yodeling…don’t know how? That’s why I said try.
• Garden in your bare feet.
• Climb a mountain (you can do Baker with SAC this summer!)
• Buy the random person in front of you at the coffee shop their drink.
• Commit to learning one new activity this summer, maybe it’s climbing, maybe it’s riding a bike, maybe it’s swimming, maybe it’s a pull up…just smile knowing you are learning something new for yourself.
Have fun out there! Remember to play and stay present…you never know what you might find. Connect with me if you need help remembering how or where or when to play…I’d love to get you started again! email@example.com
Lifestyle, Outdoor Activities
club, exercise, healthy, outdoor exercise, Seattle Athletic Club, workout
This morning instead of my typical run, I decided to get a plyo workout in! It went a little something like this:
Warm – up:
20 knee skips to chest
20 outward knee skips to the side
20 butt kicks
20 knee to chest, kick outs (hamstring stretch)
30 sec walk (4.0 speed)
1m sprint (7.0 speed)
30 sec walk (4.0 speed)
1m sprint (7.0 speed)
20 squat jumps
20 wide jumps
20 narrow jumps
25 crunches on bosu ball
Repeat 3 times
20 squat throws with medicine ball on the wall (8-10 pounds)
20 side step squats (with bands around thighs)
20 switch lunges
25 bicycle crunches
Repeat 3 times
Cool down on treadmill
1m Walk 4.0 @10 incline
1m Walk 3.8 @7 incline
1m Walk 3.5 @5 incline
1m Walk 3.0 @0 incline
Give it a shot & let me know what you think! If you have any questions about this workout or getting into the figure and fitness competitions look for Stephanie at our Tuesday night professionals from 6 pm to 8 pm.
Cardio Training, Sports Conditioning, Workouts
club, drills, exercise, health, Plyometrics, Seattle Athletic Club, tips, workout
The core has most often been thought of as “abdominal” muscles. However, recent scientific research has caused a shift in that perspective of thinking to include several stabilizing muscles surrounding the torso known as the lumbo-pelvic hip complex or simply, the “core” complex. This complex comprised of; abdominal, spinal, pelvic, gluteal and hip girdle muscle groups, act as a corset around the mid-section to stabilize the spine, hip and pelvis and act as an integral link in the kinetic chain during body movements.
Research conducted by Hodges & Richardson in the journal, Physcial Therapy in 1997, examined the sequence of muscle activation during whole-body movements discovered that specific core complex muscles were consistently activated prior to any limb movements. All movements incorporate the transfer of energy from one segment to the next in the kinetic chain. Force generation and distribution, movement control, stability and initiation of the kinetic chain, began in the core complex before progression to the extremities.
When the core complex muscles operate efficiently, the result is maximum force generation and proper force distribution, optimal movement and energy control, with minimal compressive, translational or shearing forces of the joints involved in the kinetic chain of the movement performed. This can translate to improved athletic and sport performance, enhanced daily activities; create better overall balance, stability and posture and prevent injuries, strain and compensatory movement patterns that lead to muscular imbalances.
Athletic movements require a strong core complex for postural control in order to transfer optimal energy to the limbs. A more efficient transfer can mean injury prevention because no compensations are made in attempt to make up for the lack of force production. Although core stability is essential to athletics, this can also directly translate to daily living by improving more functional actions such as walking, climbing or lifting etc. When the core complex muscles operate in a unified fashion, the strength combined can provide the spine, pelvis and other extremities with more balance, stability and a correct natural posture. With an improved posture and movement awareness; injuries, strains, lower back pain and other compensations are less likely to occur.
Core complex efficiency requires coordination and integration of the essential muscles, joints and neurological systems for order for optimal functioning. Although muscular strengthening may be required, reawakening of inhibited muscles may be the primary step to develop the core complex. When developing a training program, it is recommended to progress in gradual stages. First, it may be necessary to restore initial core muscle contraction and mobility, followed by activation of the integral core muscles through specific exercises. Once mastered, more advanced exercises can be added. Eventually, a transition to more functional movements that promote balance, coordination, precision and skill are to be achieved. Ultimately, the goal of a good core complex program is to train movements and positions rather than isolated muscles.
For further information on the core complex, please feel free to contact personal trainer Kendra Kainz. Resourced from the American College of Sports Medicine, p 39-44. Physical Medicine and Rehabilitation Clinics of North America, p 669-689. Physical Therapy, p 132-142.
Fitness Advice, Workouts
club, core training, exercise, health, Seattle Athletic Club, workout
What is holding you back from achieving your goals? What keeps you from making the life changes you want to make? Here are a few things that may come to mind:
- I’m scared. I don’t want to be the new kid in class, I don’t want to try out a new workout, what if it’s too hard and I’m not able to finish it? Don’t be scared, how you will ever know what you are made of if you don’t try. You may not always be the best, you may look silly, it may make you feel like you are going to die, you may want to curl up in a ball and sleep for the next 10 days, but how in the world will you ever know if you can do it if you don’t at least give it a shot. Leave fear at the door and give that class/trainer/machine/piece of equipment a shot and embrace the fact that this is the first day, it will only get easier from here on out!
- Complacency. You come in, you get the same locker, you put on your favorite socks, you warm up on the same machine while you read the same newspaper, and then you do the same workout you’ve been doing for the past 8 years. Why? Why not push yourself and see what you can teach your body. When was the last time you changed up your workout, maybe not even completely? Maybe all you did was change how many sets of something you did or you added in an extra sprint. When was the last time you tried something new or decided to lift heavier? Why do the same old thing? If it hasn’t shown you improvement in the last 2 years why do you think it might tomorrow?
- I just don’t know how. You aren’t exactly supposed to so don’t feel bad about that. There are a few simple solutions, the first, hire a trainer. You don’t need to see a trainer every day for the next year to learn something. In one session, maybe even in just 40 minutes you can gain knowledge that will completely change how you exercise and show you more benefits than you’ve seen in years. Who knows, you might see such value that you sign up for more than just one session! You can always workout with some one else or join a program and really get yourself motivated and find the fun in working out!
- I don’t have enough time. If you think you need an hour or two to get a good workout in boy do I have news for you! In a whopping 10 minutes you can get a full body full cardio workout in. It’s not going to be a fun 10 minutes but it will be the most effective 10 minutes you’ve ever worked out! My point is, don’t say to yourself “Well I only have 30 minutes today, I guess I’ll skip it because there’s just not enough time.” There are plenty of ways to get a good workout in even if you only have a short amount of time. Think, keep moving, sprints, high intensity, full body, and jump!
Don’t let any of these things hold you back. You should walk out of the gym feeling proud of yourself, feeling like you’ve really accomplished something. If you aren’t currently feeling that way you are missing out. You should be satisfied with what you’ve done and maybe even so excited that you can’t wait to tell your co-workers/spouse/kids/friends, etc about what a rock star you are! If you need help moving forward and learning new skills contact one of our amazing personal trainers!
Fitness Advice, Motivation, Sports Conditioning, Strength Training, Weight Loss
club, exercise, goals, gym, health, Personal Training, Seattle Athletic Club, Training, workout
Below is one of my favorite exercises in the pool because it is quick paced, but has a lot of variation in stroke. The individual medley was one of my favorite and best races; therefore I still like to practice all of my strokes when climbing in the pool for a workout. Freestyle is the most commonly used stroke, which is why I chose it as an individual set as well. It is important to practice the different components of a stroke, so adding kicks, pulls, and paddles into a workout is a huge advantage.
Warm up: 200 Freestyle
- 80 Kick
- 100 Paddle
- 140 Pull
- 180 swim
- X3 (rest for 60 seconds between each set)
- 40 Fly
- 40 Back
- 40 Breast-stroke
- 40 Free
- X3 (rest for 45 seconds between each set, 15 seconds between each stroke)
Cool Down: 200 Freestyle (easy)
Try this swimming workout today and let me know how it goes. If you have any questions please contact swim instructor and personal fitness trainer Amber Gruger.
club, conditioning, gym, health, indoor, masters, pool, Seattle Athletic Club, Swimming pool, workout