Tag: outdoors

Celebrate Your Right to Bare Arms This Summer

Tank tops, swim suits, strappy sundresses – warmer weather is just around the corner and that can send even the fittest women into a frenzy! Not only do you want to get your body in top, toned shape, but you also want to be ready for anything the season might toss your way.

Here’s a Pilates move that will give you shapelier arms, sexier shoulders, stronger back, and of course, strengthen your core. Perform this exercise at least 2-3 times a week and include it your regular total-body Pilates program and/or current fitness regime.

In no time, you’ll be able to “bare” it all; looking strong and sculpted in any sleeveless style the warm weather demands!

Pilates Push Up

  1. Stand tall with your heels against the back edge of the mat; toes turn out to the Pilates V.
  2. Keeping hips over heels; inhale; pull your navel into your spine and roll your torso down toward the mat. Place hands on the mat slightly more than shoulder width apart. (Knees can be slightly bent.)
  3. Exhale and walk your hands out onto the mat until your palms are beneath your shoulders and your heels over your toes. Your body will be in a Plank (or Push-Up) position— a straight line from head to ankles.
  4. Perform 3 Push-Ups with the elbows into the sides of the body. To come out of the Push-Up, fold up in half, bringing your chest toward your legs; pressing your palms and heels into the mat. Pull your navel in and give yourself a gentle stretch.
  5. Inhale, walk your hands back toward your feet; trying to keep your legs straight.
  6. Exhale, roll your body back up to a standing position and repeat 2 more sets.

For an advanced challenge, perform the entire Push-Up sequence while balancing on one leg. The same steps apply for the Single Leg Push-Up; remember to keep your leg lifted throughout the entire exercise; repeat the exercise on the other leg.

To begin a Pilates routine, or for questions on how to integrate Pilates in to your workouts, contact Pilates Instructor Jocelyn Paoli.

It’s sunny and warm, but beware of swimming in cold waters

We have had so many months of either working out inside or some people braving the rain, snow and wind to get a workout in outdoors. As soon as the sun comes out we all flock outside – looking for some vitamin D. Warmer weather means more beach time, but keep in mind the water is not nearly as warm as we may think it is. Just because we have had sun for a few days, it doesn’t heat Puget Sound and the many lakes and rivers around here rapidly.

Water temperatures range from 44 ° – 46 ° F in the winter to 54 ° – 56 ° in Spring and Summer months. The human body’s temperature run between 97 ° – 99 ° – which is a huge difference from the water temperature. Keep this in mind when you head out for your Spring and Summer activities. It only takes 1 – 4 hours of being in the water for hypothermia to affect your body. The time it takes for hypothermia to affect you depends on a few things, such as body fat the amount and type of clothing you are wearing. If you are moving you seem to keep warmer but once you stop all the heat quickly dissipates.

Children get chilled much more quickly than adults. Watch for chattering teeth and lips this is sign of being too cold. After that the lips turn from pink to purple this means get out and get warm. Typically one should think of getting out before the lips are purple.

Don’t forget the sunscreen!

Get Outside and Try One of These Beginner Hikes!

If you are bored with your current workout or are just tired of doing the same cardio routine while watching TV, going outside may be just what your body (and mind) have been looking for. Living in the Pacific Northwest, we have the rare opportunity to explore the wilderness in a fun and safe way. There are literally hundreds of trails scattered throughout the Cascade and Olympic mountain ranges just waiting for you to climb and enjoy. Your body will thank you for getting out of the city, away from the noise, the traffic, and the headache that comes along with daily life.

New to hiking? Not sure where you should go? Afraid you might be eaten by a bear? Or get caught in an avalanche? No problem. Listed below you will find a handful of beginner hikes that are great for conditioning during the dark days of winter. These hikes are at lower elevations and will be clear of snow and most are well populated (bears don’t really like crowds) and most are within 30 minutes of the city.

Be sure to look up all the information before heading out. Some trails require a Discover Pass (can be purchased for $10 daily or $30 for the year at REI or a ranger station) or the Northwest Forest Pass (can be purchased for $35 for the year at REI or a ranger station).

  • Little Si
    Unlike it’s big brother (or sister) Mount Si, Little Si offers a nice relief from the weekend hikers. While everyone trudges up Mount Si training to climb Mount Rainier, few people venture over to the Little Si trail (which offers more view points!). This allows for you to feel secluded but comfortable. The hike is roughly 5 miles with 1200 feet of elevation gain.
  • Rattlesnake Ledge
    Rattlesnake Ledge is a fantastic hike with spectacular views at the top. Don’t let the name mislead you, Rattlesnake Ledge is a safe and friendly hike. With only 4 miles and 1160 feet of elevation gain, this hike can easily be finished in a couple of hours. This gives you plenty of time to get back home and enjoy the rest of your day.
  • Wilderness Peak
    Wilderness Peak will be the first hike of the Hiking Club this year. The trail ends at a beautiful summit just above Issaquah and is part of Cougar Mountain. With several stream crossings and old growth, this trails promises to inspire!
  • West Tiger Mountain
    West Tiger Mountain is one of the more populated hikes on Tiger Mountain. It is a great, low elevation, conditioning hike. I would not recommend doing this one for the view at the top but the experience along the way is great. Tiger Mountain is one of the shorter mountains in the Issaquah Alps so the view is selective from the summit. Instead, enjoy the old growth, large variety of trees, as various plants that will accompany you to the top. I would suggest doing this hike on a weekday or early morning on a weekend to avoid the crowds.

Always be prepared before entering the wilderness, even if it is for a simple day hike. Be sure to have plenty of food and water for everyone in your group. Also, make sure you have a first aid kit and you have told at least 1 person (who is not hiking with you) where you will be and when you plan on returning. By staying safe you can insure that you have the most fun possible in the safest way!

If you are interested in more hikes or want a group to go with, stay connected with the SAC Hiking Club at Seattle Athletic Club Downtown. Groups leave from the Club at 7:00am every 3rd Saturday of the month. The cost is $15 per person (non-members and pets welcome!!) For more information, please contact Personal Fitness Trainer Thomas Eagen for more information.

Welcome Outdoor Adventure Coach: Brandyn Roark


Brandyn is a professional XTERRA off road triathlete, cyclist, mountain biker, randonee skier, big mountain skier, adventure racer, and climber. She owns her own coaching business and is a USA swim and cycling coach, Brandyn has traveled the world racing and teaching other athletes and beginners how to be safe, strong and stable as well as have a blast in the mountains!! She has climbed and skied peaks in North America, Europe, and beyond and is looking forward to taking SAC members to their next adventure in the outdoors whether it be their first intro to climbing or just fine tuning their mountain biking skills.

She is also a Mental Health Professional and was a Psycho-Social Rehabilitation specialist for children for 8 years. She was a Nationally Ranked NCAA D1 swimmer and began climbing at the age of 12. Brandyn’s enthusiasm and energy is centered around introducing people from all different backgrounds into the outdoor world…”it’s a HUGE playground out there…we have to go play, explore and create!” She believes that all growth in life happens in the journey, not the outcome…”so make that journey an adventure, try something new, challenge yourself and inspire others to do the same!”

Specialties:
Race Prep | Sports Psychology | Mountain Biking | Backcountry Hikes & Skiing | Mountaineering | Rock Climbing | Paddling & Water Sports | Open Water Swimming

If you are an outdoor enthusiast, look for more great professionally lead programs coming to Seattle Athletic Club Downtown this Summer with Brandyn Roark! To connect to Brandyn, please email her directly at BRoark@sacdt.com.