Tag: Summer

Member Parking Validation Privileges for the Summer.

Effective June 1, 2016, we will revert back to our Summer Parking hours and accommodations. Please note the major changes from our winter rates:

  • The duration of the validation period moves from 3.5 hours to 2.5 hours including weekends.
  • There is a small increase from $4 to $5 during the 10:00am-3:00pm timeframe.

Summer Parking Hours and Fees:

  •      Monday – Friday [ Open Period: free of charge. ]
  • 5:00am to 10:00am
  • 3:00pm to 10:30pm

Validation Period: [ 2.5 hours for $5.00. ]

  • 10:00am to 3:00pm
  • Saturday and Sunday Limited Validation Period: first 2.5 hours free.

To help expedite leaving the garage, here are some suggestions.

  • Use exact change or credit card if payment is needed.
  • Validate your ticket on the way out of the club to help ensure proper magnetic coding.
  • Make sure you are inserting the ticket as directed in the diagrams.

As a reminder, our Parking Validation is provided so that our members can enjoy the clubs facilities and services. As such, the clubs validation usage is limited for use by members visiting and using the club. Misuse of the member validation privilege will be treated as a direct violation of club policy.

Summer Youth Yoga

Month of July:

  • Saturdays – 9th, 16th, 30th| 10:00 am |  $50/kid, (for drop-in special – email Melissa for more details)
  • Wednesdays –  6th, 13th, 20th, 27th | 1:00pm | $85/kid (for drop-in special – email Melissa for more details)

Why Summer Youth Yoga?

  •   Develops motor skills and coordination
  •   Increases strength, balance, and flexibility
  •   Enhance self-awareness and focus
  •   Reduces stress and provides methods for coping and self-soothing

 

Children ages 5+ are welcome.  All sessions are adapted to each child’s individual needs.  A minimum of 4 sign-ups are needed to run the class.

  • Please contact Melissa for more details on signing up. Accounts will be charged for late cancellations and no-shows.

 

For more information or sign-up, please contact personal fitness trainer Melissa Barasona at mbarasona@sacdt.com.

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.

Get outside to burn some calories

Running on sand
Take your fitness to new levels by changing the work out from the ground up. Instead running on a hard surface, think of instability and softer running surface to ramp up your metabolism. We have great places to do this in Seattle like myrtle Edwards Park, Seattle Sculpture Park, Golden Gardens, Bastyr University to accommodate this type of work out. As soon as you run on a surface that is uneven like grass, sand, that sunken feeling makes you burn 1.6 times more calories! You have to work every muscle to land, and pull out of the soft surface, and not as much hard impact on the joints. If you are running in sand as an example you are burning 300-500 calories per 30 minutes if you weigh 125lbs. You are heavier you are already burning more roughly 500-700 per 30 minutes of exercise in sand. The instability of the surface and constantly having to adjust does wonders to all the little muscles (stabilizers) in the legs, core, back muscles, and keeps the work out fresh.

Try Paddle boarding
The great thing about living in the North West is we are surrounded by water and we can do so many recreational workouts anytime. Take advantage of the instability and coordination needed to workout using water and go paddle boarding. The hardest part of paddle boarding is getting up, requiring you to know how to stabilize your body. The rest is all stance, core, and pulling across the water. Eventually your body will adjust to this ever changing water environment, and then all you have to do is keep in motion; all while burning is 500 to 700 per hour. So what are you waiting for get out there and get moving. You will feel refreshed, centered and not realize you are exercising from just the view alone. Make sure to always wear your life jacket, safely first, and always hydrate.

Get Ready for Summer the Correct Way!

I recently saw an article in a muscle building magazine that promoted a solution for building bigger legs while entirely avoiding squats. Think about that for a second. Squats, a movement that babies perform before they can walk, were entirely absent from this training protocol. If a client of mine asked how to get big legs, I would probably recommend squats within the first sentence. The author was clearly interested in “helping” people who found squats painful, uncomfortable or physically impossible. But the human body is supposed to be able to do squats. In the book Movement physical therapist, trainer and author Gray Cook considers an inability to reach a deep overhead squat a movement disorder. No matter how much muscle these leg-pressing-magazine-subscribers build up, it will not allow them to regain the ability to squat properly. That is my biggest issue with the “get big at all cost mentality.” Adding inches and inches of muscle onto a body that cannot move through fundamental patterns is a flawed mentality. The newly muscled body might look better, but it won’t be able to move better and it is actually more likely to endure an injury when an activity, sport or life demands movement. You would never mount a sports car’s body on a clunkers engine and then ask that “new and improved” clunker to go 200 miles per hour; the machine is more likely to blow up than succeed in the task. As ridiculous as this would be, people bent on getting ready for the beach follow a similar path all too frequently. Resistance training has numerous health and performance benefits but you do need to take specific actions to safely reach your goals through resistance training.

If you are interested in getting in shape, toning or bulking up before summer, understand that safe movement requires a sound foundation of mobility and stability before strength or size can even be addressed. Mobility is the ability of a joint to move pain-free through its entire range of motion. Stability is the ability to resist motion at joint or part while displaying body control through a movement. Test yourself or ask a Personal Fitness Trainer to screen your fundamental movement patterns such as squatting, lunging, twisting, reaching and bending. The book Athletic Body in Balance by Gray Cook offers a user friendly screen to see how well you are moving. If you discover limitations, consider meeting with a Personal Fitness Trainer to get corrective exercises that can get you moving properly. Finally, remember to take advantage of the Seattle Athletic Club’s great programs, such as Beach Body and Systematic Hypertrophy, designed to safely build a better looking and functioning body. Systematic Hypertrophy, a new class beginning in May offers an efficient, scientifically sound approach to building mobility, stability and muscle mass. Beach Body is available with varying degrees of support and offers tough workouts designed for people who are moving well through most fundamental patterns. Which ever route you choose, remember that the Personal Fitness staff is here to offer you assurance that you are making smart, efficient decisions with your body.

For more information about either program or questions regarding fundamental movement and movement screening, please contact Personal Fitness Trainer Hunter Spencer or 206-443-1111 ext. 274.

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.

Family Time: Keeping Your Family Healthy and Active

As summer approaches and the kids are out of school it’s the perfect time to get your family involved in quality time together. One of the best and most fun ways to do this is through family workouts. There are plenty of ways to achieve this in and out of the club. If it’s a sunny Tuesday evening and everyone is home why not go run short hill repeats, or find some good stairs somewhere and encourage everyone to run/walk/jump them.

If staying in the yard is more your style there are plenty of ways to get the family involved in workouts that seem more like play. Race each other by long jumping across the lawn. Wheelbarrow teams make a great workout without your kids even knowing that their abs, arms, and back are getting worked. Grab a medicine ball at your local sports store and do some throws, jumps, squats etc. as a family.

If you feel like getting more structure and coming into the gym it’s a perfect time to get your kids comfortable with using the machines and basic equipment. You can always sign the whole family up for a few training sessions so that you can help each other exercise safe and effectively in and out of the gym.

It’s great for everyone to be coached by a professional and to cheer one another on through workouts. It makes for some good conversation before and after workouts! Plus your kids might finally be impressed with what you can do… maybe.

Setting a standard day and time is a great idea but if that’s too structured take advantage when you can. By working out as a family your kids learn by example, you spend time together being healthy and interacting, you encourage one another, your kids learn the great feeling of physical achievement, and most of all learning self confidence through physical activity will transfer over to other areas of life. The Seattle sun is sparse; enjoy it with everyone doing things that make you feel good about yourselves!

Hiking Tips and Tricks for Your Body

After a long, cold, dreary winter, hiking season is finally here! Hopefully you spent the dark months strengthening your legs, back and core for the miles of terrain you will be covering this summer. If not, here are a few tips and tricks to get you through the pain and allow you to enjoy the beautiful scenery that you will no doubt be looking for. Whether you are a veteran hiker or bran new to the sport, these tips will help you make it to the top!

When You Feel the Burn
Anyone who has ever hiked will tell you that the quadriceps muscles start to burn pretty quickly. Most hikers spend their off time strengthening their quads, doing tons and tons of stairs and general walking up hill.

TIP #1 – Strengthen your hamstrings and hips as well not just the quads!! The legs work together, meaning that when your quad is pressing you up, the hamstrings are slowing you down so you don’t go too far. The hips are equally important and help with balance when you step on a rock or a root or slip on snow. Try this exercise to help strengthen the low back, hips, and hamstrings!

Hamstring Curl on Ball

If you are looking for more of a challenge lift your arms off the ground. This will make you more unstable and will activate the core muscles more.

When the Hunger Sets In
On average, hiking burns roughly 500 calories an hour. The body is going to tapping out the energy stores throughout the course of the hike. These energy stores need to be replaced to maintain the activity level.

TIP #2 – Bring plenty of snacks AND water on your hike. DO NOT assume that there will be water on the trail. A blend of fats (preferably nuts), carbohydrates (dried fruit, a Clif bar) and protein (beef jerky, nuts) will help sustain the body during the hike and will help prevent hunger. Take time to stop and enjoy your food and remember the hike will always be there. Breaks aren’t cheating!

Cramps and sore muscles
Hiking is an extremely tough activity; especially on the body. A lot of force and pressure is distributed throughout the body including your joints, ligaments, tendons, and of course muscles. To help prevent cramps, strains or sprains, be sure to stretch sufficiently following the end of a hike.

TIP #3 – The common leg stretches are perfect for the conclusion of a hike. It is a great way to cool down before you jump back in the car to drive home. Make sure you stretch your quads (front of thigh), hamstrings (back of thigh), calf AND soleus (see picture below), and your hip flexors (see picture below).

Common Leg Stretches

  • Feel the stretch through the front of the leg behind you.
  • Make sure you keep your hips even and moving forward.
  • Hold for 15-20 seconds 3 times.

These tips will help to keep you out of danger and help prevent you from getting injured while out on the trail. Proper planning is always needed when attempting any hike. Of course, be sure to tell at least 2 people where you will be and what time you expect to return. By being physically and mentally prepared you are sure to have an amazing hiking season! Hope to see you on the trails this summer!

“I went on all four of SAC’s May hikes and loved it! I’ve hiked with groups before and because I’m not a particularly fast hiker, was left behind. Doesn’t happen with this club. All levels of hikers are accommodated with someone from SAC going with the faster hikers and someone staying with the slower hikers. The members of the Hikers Club I have hiked with so far are friendly and we all work together to get to the top and back to the bottom. I definitely will continue to hike with this group and feel I’ve made new friends!” Cheryl

Want That Beach Body, Get to Know Your Metabolism!

When the weather becomes sunny most people want to start to become active, go to the beach, wear those summer clothes and feel good about their body. The question most trainers get is how one can transform their body, after losing my winter weight, to a toned beach body. Well and easy way is to figure out what will change your metabolism or calories your burn throughout your day. I want to write to you about how strength training can really change your metabolism, and why it’s really the best way to go about getting that beach body!

There are three ways to change your metabolism through strength training;

  1. how you workout
  2. your oxygen consumption after you workout
  3. the increase in lean muscle mass

How You Workout! Whenever you move, your muscles are working and those working muscles require energy releasing heat as a byproduct of using that energy. Strength training in simple terms is movement but usually with an added load, and can alter your metabolism two ways; with the amount of muscle used to move the load and the amount of resistance applied to the body. When performing a squat exercise you are much larger muscles (like the quads & glutes) as well as more stabilizers (hip complex and core) to perform the exercise than say bicep curls where you are really just using the smaller bicep muscle and shoulder stabilizers. The difference in calorie burning can increase two fold per minute by doing a squat rather than a bicep curl (from 5 kcal to 10 kcal per minute of exercise). The other half to workout metabolism is the load; when lifting heavier weights (80% of your 1 rep max) you can burn 12 times as many calories as lighter weights (20% of your 1 rep max) because you need to incorporate more muscles, mostly stabilizers, to help move the larger amount of weight. So to get the biggest bang for your buck, make sure you are performing exercises using larger muscle groups with heavier weights (60-80% 1 rep max) in order to really change your body composition and increase your metabolism.

Your Oxygen Consumption After You Workout! What exactly is post-exercise oxygen consumption…in basic terms it is your body trying to repair all the muscle damage your workout just did to your muscle fibers. Your body has to work hard to restore used energy, eliminate waste by-products, replenish your used oxygen in the blood, lower your body temperature, lower your heart rate and lower elevated hormones after exercise; basically try to bring you back to the same level as before you worked out or “normal.” All of this internal work requires additional energy from the body which can significantly increase your metabolism after weight exercise more than after cardiovascular exercise. Now the increase in calorie burn is not huge like during the exercise, but with working out for 50 min at 50% of your maximum oxygen uptake, 15 times a month for 12 months you can burn an extra 92,400 calories or the equivalent of 26 lbs of fat with just the oxygen consumed after exercise needed to bring your body back to normal. Pretty neat huh!
Another factor to consider is what type of fuel your body is using during workouts. Weight training tends to utilize carbs more during the actual workout, but afterwards fat is utilized more to meet the energy demands of the body in its recovery phase; especially when higher intensity workouts are performed.

The Increase in Lean Muscle Mass! Everyone knows that properly performed high intensity strength training stimulates muscle growth/development. What you may not know is how your muscle changes your metabolism. First, your resting metabolic rate will increase with an increase in muscle mass because muscle burns 3 times as much energy as fat. Second, the more muscle one has the more post-exercise oxygen consumption. So if you can gain muscle, doesn’t have to be a lot, you will burn more calories during your workout, after your workout and throughout your normal activities!

Starting strength training at higher intensities will increase your calorie burn (mostly carbs) during the exercise and an increased utilization of fats after the strength training; elevating your metabolism for 2 – 15 hrs after. If you can increase your fat free muscle mass you will increase the amount of calories burnt during the exercise and at rest. So if you really want to start to work on your beach body, start to think about that metabolism and how to get it revved up and working harder! For more information on changing your workout or ideas on how to increase your metabolism contact any one of our qualified personal fitness trainers or the fitness director Jacob Galloway.

Summer Goals! Are You Ready to Take Your Fitness to the Next Level?

So you made all these great goals months ago. When was the last time you really checking in with yourself and made yourself accountable for the goals you have set? Are you on track, are you accomplishing the small goals you set for yourself to reach the bigger one? It’s time to stand back and reassess. Remember what you were like 5 months ago when you set these goals for yourself…

“This is my year, I really want to change my life and live better. I am so motivated right now; I know I can do this. I’ve set a plan; I have step by step directions for myself, a sure plan. I’ve involved my wife and my best friend at work, they know what my goals are and they are going to help me stay on track. I’ve given myself adequate time to achieve these things and little successes along the way will really help me get where I want to go. I’m pumped, let’s do this!” Now it’s 5 months later. All those Yoga classes you meant to attend (just one day a week, I can do that) have gone by the way side. You meant to drink 8 glasses of water a day, you were really good about it until March came along and you started traveling for work. Now somehow you only manage 8 glasses once or twice a week. You told yourself that by your 6 month mark you would be down 10lbs. When you set that goal you thought, “10 lbs in 6 months, that’s stupid easy, I should be able to do twice that no problem.” Now the scale shows you are down 4.5 lbs and you only have one more month to get to that -10lbs you told yourself would be no problem. It’s really getting down to crunch time and you are starting to sweat. Part of you thinks, “Who cares, this is stupid, I won’t die if I eat a plate of spaghetti the size of my head, maybe next year….”

Get a grip! So maybe you haven’t been a good as you could have. Maybe your wife tried to get you to go to Yoga with her every week for a month and she got tired of begging and dragging you. Maybe the 5 mile runs turned into weekend walks to breakfast. Maybe that triathlon you signed up for has come and gone and you never even got in a pool to really train let alone in a wetsuit to actually participate. Take a moment, put yourself back in the shoes you wore 5 months ago when you made these goals. You had a great plan, you had all the intentions in the world, you were ready, you were tired of not moving forward. You decided, (YOU, not your wife, not your co-workers, not your dog, YOU) YOU wanted to do this. Re-visit those goals. See how well you were doing, look at how motivated you were, and remember why these things were important to you in the first place. If you really want this, get back on the horse as they say. I say, stop being such a girlie man and do what you’ve set out to do. Don’t give up. It’s not always perfect and sometimes you’ll fail but that just makes success all the more worth while. No time like the now to change your life. If you need to make new goals, make new ones. If you need to tell your favorite barista about your goals, tell her (although don’t be offended if she doesn’t care or thinks your totally weird). Do what you think you have to do to make a better you.

Remember this is your life we are talking about. You can do anything you set your mind to, really, anything. It takes effort, it takes will power, it takes some sweat (and maybe a few tears). But I know you can do this, the time is now!