Month: May 2015

How are your New Year’s goals progressing?

It’s been 6 months since most of you made your New Year’s goals; now it is time to take a look at them again and see how you’re progressing.  For some of you this may mean that you make more goals because you have already accomplished your old ones others, it may mean reassessing your goals and how you are working toward attaining them.

 

Remember your goals should be SMART:

 

  • Specific – A specific goal has a much greater chance of being accomplished than a general goal. T
  • Measurable – Establish concrete criteria for measuring progress toward the attainment of each goal you set.
  • Attainable – When you identify goals that are most important to you, you begin to figure out ways you can make them come true.
  • Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work.
  • Timely – A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency.

 

It is never too late to reassess your goals and to keep working on them!

 

For more information, please contact Fitness Director Jacob Galloway.

 

 

Women’s Health Week Recap

Last week, our Wellness Director, Kendra Kainz, had a question of the day that related to Women’s health. Members were able to drop their guess into a box for prizes. Every question related specifically to women. Here are the questions for you to try to answer. The answers will be listed at the bottom of the page, but how many of them did you get right?

Question #1: Often Called the “The Silent Disease”, it is estimated as many as 8 million women are diagnosed with this disease in the United States.

Question #2: One in four women within the US die of this disease, making it the leading cause of death among women. That’s more than all cancers combined. The older a woman gets, the greater her risk.

Question #3: It’s estimated that 1 in 8 women are diagnosed with this health issue and it’s the 2nd leading cause of death. However, early detection and treatment can increase survival rates

Question #4: This health threat is responsible for almost 8 percent of all female deaths and leading cause of long-term disability in the United States. Almost 55,000 more women have this each year, and about 60 percent that die from this are women.

Question #5: This treatable endocrine disorder affects 20 million people in the US, mainly women.  Left untreated, this disorder can cause several other health issues.

 

Answers:

Question #1: Osteoporosis

Question #2: Breast Cancer

Question #3: Heart Disease

Question #4: Stroke

Question #5: Thyroid Disease

 

Next month, we will be doing a similar activity during Men’s Health Week so stay tuned and keep your out for the table for your chance to win fun prizes.

Pilates Exercise of the Month: Single Straight Leg Stretch or Scissors

PEOM_June2015 

 

Purpose: The third exercise in the Stomach Series is also known as Scissors. It provides

additional stretch in the back of legs while working the abdominals. This exercise requires

you to move quickly and with control.

 

1. Lie on your back and hug both knees into your chest, head and shoulders curled off the

mat, elbows lifted.

2. Extend your right leg straight up to the ceiling and grab your ankle with both hands. Stretch

the left leg long in front of you so it hovers slightly above the mat.

 

3. Inhale, keeping the right leg straight and use your hands to lightly pulse the leg twice. Sink

the navel deeper into the mat beneath you as the leg nears the body.

4. Exhale and quickly switch the straight legs by “scissoring” them past each other. Grab the

ankle of your left leg and repeat the motion, inhaling for one set and exhaling for one set.

 

 

Complete 8-10 sets; alternating legs. To end, bring both legs together at a 90 degrees.

 

 

Goal: Remain perfectly still in your torso as you stretch and scissor your legs. Keep eyes focused on

belly, making sure it’s scooped. Avoid hunching your shoulders.

 

Jocelyn Paoli, Pilates InstructorNote: If you can’t hold your ankle, simply adjust your hand placement; try your calf first or move your

hands to the back of your thigh. Don’t hold behind your knee. If you develop neck pain while holding   your head up, rest it on the mat.

 

Visualization: As you begin switching legs, imagine pulsing your legs in rhythm with your heartbeat.

Has your jaw been sore?

  • Has your jaw been sore?
  • Has the dentist told you that you have TMJ?
  • Do you grind your teeth, or have whiplash from a car accident?

Well, these all suggest that muscles in your mouth and skull are tight, and it may help to have them massaged!

There are a number of muscles in your jaw that we can only get to from the inside of your mouth. It is a whole new world inside there!

The state requires a special, specific license to do this work.
To get this, massage practitioners must learn appropriate hygiene, anatomy and technique application. This work is done with sterilized, gloved hands.

We have three LMP’s here at the club that have this specific certification: Ivy Bjornson, Jessie Jo Egersett, MaryAnn Kuchera. If you’d like to learn more, please don’t hesitate to ask us about it. You can contact Jessie Jo at jegersett@sacdt.com or at 443-1111 ext. #276 or myself, MaryAnn at mkuchera@sacdt.com.

 

Seattle Athletic Club’s Employee of the Month for May! Lisa Huisingh

Lisa Huisingh has been with the club for over 6 years now. In that time, she has touched so many lives here, from members to guests to fellow coworkers. She is caring, compassionate and is not afraid to help wherever she is needed.

Over the years, she has become an integral part of the events committee, helping to plan and decorate many of the social activities the club hosts throughout the year, she is willing to step up when others are in need and lends the caring shoulder.

Lisa is a perfect example of our mission statement as she strives to make each person’s day as best as she can.

Help us in congratulating Lisa on this award.

SDT_EOM_May_LisaH_2015

Lose It! 2015 Recap

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”.

 

Before and after photos.
Before and after photos.

 

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”.

Denise before and after.
Denise before and after.

 

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”.

 

Rosie before and after.
Rosie before and after.

 

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.

Inspirational Member of the Month – Denise Kilgore!

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.

Denise before
Denise before
Denise after

For more information on weight loss programs or to nominate a Member of the Month, contact SAC’s Fitness Director, at Jacob Galloway.

15-Minute or less meal ideas!

Effective meal-planning must encompass the nights when things blow up and you need to get dinner on the table for yourself and/or your family in 15 minutes or less. If we have the right ingredients on hand we can always have a meal back-up plan.

Below is a list of some of my favorite 15-minute meal ingredients. I’ve separated them into Proteins, Starches and Vegetables. A healthy meal can combine all these into a well-portioned “balanced plate”: ¼ protein, ¼ starch and ½ vegetables.

 

Quick Proteins (1/4 of plate):

Leftovers or Rotisserie Chicken, Precooked Chicken Sausage (Adele’s or Trader Joes), Precooked Turkey Kielbasa, Canned & Rinsed LS Beans, Eggs, Tofu, Frozen Edamame, Precooked Veggie or Salmon Patties, Canned Tuna or Salmon, Frozen Turkey Meatballs

 

Quick Starches (1/4 of plate):

Frozen Microwaveable Rice, Microwaved Sweet or Russet Potato, Frozen Peas or Corn, Roast a bag of pre-cut Squash, Sweet Potato or Fingerling Potatoes, Microwaved Spaghetti Squash, Frozen Grain Blends, Couscous (takes 5 minutes to cook), Quinoa or White Rice (15 minutes to cook),Whole wheat pitas/tortillas/bread

 

Quick Vegetables (1/2 of plate):

Frozen: Broccoli, Asparagus, Pepper Strips, Brussel Sprouts, Frozen Specialty Blends with or without Sauce (Trader Joes has a lot of interesting blends), Bag of Broccoli Slaw (Add raisins/craisins, sunflower seeds and poppy seed dressing), Bag of prewashed & cut veggies (Green beans, mini zucchini, cucumbers, snap peas, baby carrots, mushrooms, specialty mixes), Bagged Fresh Lettuce: Romaine, Spinach, Mixed Greens (Add shredded bagged carrot, grape tomatoes, pre-sliced mushrooms)

 

Kathryn Reed

Next time you meal plan – buy the ingredients for a quick meal as a back-up. An example would be a flavored pre-cooked Adell’s chicken sausage, a box of couscous and a new frozen vegetable blend. These ingredients will keep for weeks/months – and you’ll always have a quick meal on hand – and avoid the pitfalls of dining out.