Month: June 2015

Inspirational Member of the Month: Hazel Singer

Hazel photo

 

 

Hazel is such an inspirational person, throughout our time together she has motivated me in ways that she most likely doesn’t know. When I first met with Hazel I was taken aback. She came to me with an array of physical hurdles that most people would have used as an excuse to stay at home and as far from the gym as possible. Yet there she was! Not only was she ready to train, she was well informed and eager to find ways to stay active despite her surgeries and other physical ailments.

When I think of Hazel I don’t think about the fact that she has had a hip replacement, a knee replacement, bilateral retracted rotator cuffs, collapsed bones in one foot as well as scoliosis. No, I think about a woman who goes to the gym 5 days a week without fail, who follows her workout regimen religiously and always has a smile on her face about it. Working with her has taught me to not only question the limitations that I have put on myself but also to question the limitations I put on others.

When I asked Hazel what motivates her and she said she loves the gym culture, the people she sees every morning and knowing that she has control of that aspect of her life. I can honestly say that I didn’t expect Hazel to have progressed as quickly as she did, but her confidence and persistence encouraged me to push her harder. Hazel went from using a cane and the hand rail when going up and down the stairs when we first met to walking confidently without any assistance and this is due to her own will to overcome any hurdle thrown her way.

Hazel is always challenging herself in ways most won’t even dream of. Whether it is her pushing the prowler, doing rope throws or killing the high intensity interval circuits on the elliptical, Hazel is sure to be giving 110%. On days when I want to give myself an excuse to slack I think if Hazel and am reminded that I can make the most out of where I am and that I am the only person in my way.

4th of July Workout

For this 4th of July, we want to infuse your training with some explosiveness and intensity. Don’t be fooled by the deceptively simple movements, like our founding principles they are simple but powerful. And America wasn’t built alone, so grab a friend and challenge each other to perform at the very best of your abilities.

Warm-up 5 min on some cardio equipment; then perform 4 rounds of each exercise for 10 reps of the following:

A.) Lunge Jumps

B.) Barbell Push Press

C.) Squat Jumps

D.) Resistance Band Standing Explosive Chest Press

Rest 1 minute between rounds.

Move with purpose between exercises. If done correctly, you don’t want to do a round five. You may even be seeing fireworks. If you have any questions, please ask any of our fitness professionals.

June Employee of the Month: Natalie Swistak!!!

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Please congratulate Natalie Swistak for being nominated employee of the month. Natalie has been an instructor for Seattle Athletic Club since 1999 when we first launched Cycle at the club. She has taught many different formats including Kickboxing and Step, but her passion remains with Cycle.

Natalie consistently goes above and beyond when it comes to teaching Cycle classes. Her positive energy and enthusiasm for teaching are reflected in the outstanding classes she teaches and her passion shines through every time.

As a strong leader in the Cycle Department, she is a huge asset to our team. Natalie is a true professional in every aspect of the word. She is dedicated to teaching, having fun, and most importantly, listening to the members every time they step into the room.

This is what Natalie said about her Cycle classes at SAC, “My 6am Cycle classes bring me tremendous happiness because we have amazing, positive, and dedicated members who like to work hard but have fun!  We motivate each other every week and it’s something special I have not seen at many clubs.  I owe my inspiration to the members who make this happen!”

In addition to leading Cycle classes, Natalie is an inspiration outside of the studio as well. She has been competing in triathlons since 1998. She has completed 3 ironman distance triathlons and placed top 10 in her age group at Ironman Whistler in 2013! She is scheduled to do Ironman Arizona in November with her fellow TN Multisport Athletes. When she is not on the bike, running or swimming, she loves to snowboard and travel up to Whistler to mountain bike.

We are delighted Natalie is a part of our team here at SAC! Thank you Natalie for all you do!

Pilates Exercise of the Month: Double Straight Leg Stretch

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Purpose: The fourth exercise in the Stomach Series targets the powerhouse to the extreme.

1. Lie on your back with hands behind your lifted head; one on top of the other, (not interlaced). Elbows wide.

2. Extend your legs straight to the ceiling, heels together and toes turned out slightly, squeeze inner thighs, sink navel toward spine.

3. Inhale and lower your straight legs down toward the mat for 3 counts. Stop if you feel your lower back begin to arch.

4. Exhale as you raise your straight legs toward the ceiling. Don’t allow the legs to pass 90 degrees; the tailbone does not leave the mat.

Complete 8-10 times. To end bring both knees into chest.

Checklist:
Remain perfectly still in your torso.
Engage the glutes and inner thighs to support and protect your back.
If your back arches off the mat as you lower your legs, you are taking them too low. Bring shoulders away from ears.

Note: If you have a delicate back, place your hands in a V position just below your tailbone (palms down) and leave your head down.

Visualization: Imagine your legs are attached to springs above your head. You must stretch the springs on the way down and resist their pull on the way up.

Jocelyn Paoli, Pilates Instructor

A New Twist on Salad

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 kreed@sacdt.com.

 

Let Safe Adventures in Washington Boating Begin

The warmer summer months are almost here in Washington; which means there will be a lot of water activities that you and your family can enjoy. In order to ensure that everyone is a safe boater here are some guidelines from The Official Boating Handbook of the Washington State Parks and a list of the most frequently violated water laws:

 

REGISTRATION: All Personal Watercraft must be registered with the State of Washington and the operator must have available for inspection the vessel registration (similar to a car registration).

 

SPEEDING: Vessels are limited to a maximum speed of 7 nautical miles per hour (8mph): within 100 yards of any shoreline, pier, shore installation or restricted area in Lake Washington. Within 200 yards of any shoreline upon Puget Sound. Upon all the waters of Lake Union, Portage Bay, Union Bay and the Lake Washington Ship Canal from Shilshole Bay to Webster Point.

 

PERSONAL FLOATATION DEVICE (PFD): Operators and passengers must wear a U.S. Coast Guard approved personal flotation device or life vest.

 

VESSEL NUMBERING: All Personal Watercraft must have registration numbers, in contrasting colors, displayed on both sides of the forward section of the hull. (A yearly decal must be displayed in conjunction with the numbers).

 

AGE LIMITS: The operator of a Personal Watercraft must be at least 14 years of age. It is unlawful for a person to lease, hire or rent a Personal Watercraft to any person under 16 years of age.

 

FIRE EXTINGUISHER: Every Personal Watercraft must be equipped with a Fire Extinguisher (usually carried in a compartment at the rear of the machine).

 

NEGLIGENT OPERATION: Operating a vessel in a manner so as to endanger or likely endanger any person or property or operate at a rate of speed greater than will permit him/her to exercise reasonable care or control of the vessel. (Such as wake jumping too close to boats, speeding too close to other vessels, the shoreline, swimming beaches or launch ramps).

 

MUFFLER: It is unlawful to operate any engine on the waters of the city of Seattle without a muffler or silencer of sufficient size to prevent excessive or unusual noise from the exhaust of the engine.

 

HOURS OF OPERATION: Personal Watercraft may be operated from sunrise to sunset.

RULES OF THE ROAD: On Seattle waters, all vessels must comply with the International Rules for Preventing Collisions at Sea

 

SAFETY TIPS:

  • Use protective equipment: Wear your PFD but also use eye protection, gloves and deck shoes. A wet suit will help protect against hypothermia.
  • Use care when wake jumping. Stay well clear of other vessels. Wake jumping produces a large percentage of the complaints of negligence directed at personal watercraft operators. It also accounts for a number of injuries incurred by personal watercraft operators.
  • Don’t Drink and Ride: Alcohol and drugs affect your judgment. The added affect of sun and physical exertion compounds the effects of alcohol and increases your risk of being involved in an accident.
  • Whistle: Carry a whistle for signaling and warning.
  • Tow Rope: Store a long rope in good condition on the vessel.
  • Lanyard: Wear the kill-switch safety Lanyard when operating your personal watercraft (PWC). The Lanyard attaches to the operator and the vessel to automatically shut off the engine if the operator is separated from the craft.
  • Take a boating safety course offered by organizations such as the Coast Guard Auxiliary or Power Squadron.

 

LEARN SAFETY:

Irresponsible acts by a few operators and careless operation by new or uninformed riders and owners have resulted in numerous boating accidents throughout Washington State. Most of these accidents involve injuries and some have resulted in death. Accidents involving Personal Watercraft have almost doubled in the last few years.

Worksite Warrior Recap – May 2015

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 Big Fish Game and Open Market participate in our Worksite Warrior competition. We are proud to announce that Open Market (trained by Shay Massey) won the competition losing 2.97% of their total team weight. Even though Open Market won the competition each team had some great individual results which you will see below:

 

1st Place Team Open Market:

  • 3 teammates were male and 3 teammates were female
  • 66% of them lost over 4.5 lbs in the 4 weeks
  • Their team lost a total of 37.1 lbs in the 4 weeks
  • The largest percentage of body weight lose by a team member was 6.04%
  • The average lost per person was 6.2 lbs

 

2nd Place Team Big Fish Games:

  • 1 teammate was male and 4 teammates were female
  • 80% of them lost over 3 lbs in the 4 weeks
  • Their team lost a total of 19.6 lbs in the 4 weeks
  • The largest percentage of body weight lose by a team member was 4.3%
  • The average lost per person was 3.9 lbs

 

If you think your company would be interested in participating in next quarter’s Worksite Warrior competition please contact Fitness Director Jacob Galloway.

Keep Your Piriformis in Good Form.

The piriformis muscle lies deep to the gluteal muscles in the buttocks. It is an important lateral rotator, the position your leg is in while kicking a ball with your instep, and a essential stabilizer of the pelvis. Because of its importance in our mobilization and balance, it is not only used in vigorous exercise and sports, but also in activities such as getting up from a chair or walking. We are constantly putting demands on this muscle, yet because of the depth and location many are unaware they have a tight piriformis.

If this muscle remains tight it can irritate surrounding structures, such as nerves, which may result in pain. This pain can show up as low back pain, buttock pain, or pain running down the back of the leg. Other symptoms may include numbness, tingling, or a decrease in sensation in those areas.

Perpetuating factors include sitting for extended amounts of time and sitting with your legs crossed, quite common with the desk work and travel demands of todayʼs world. Climbing stairs, squatting, or running might exacerbate the discomfort our tight piriformis might be creating. This can be a frustrating cycle… we want to exercise because we sit all day… but when we sit all day, our tight piriformis might make certain exercises uncomfortable.

Talking with your personal trainer, massage therapist, yoga instructor, or another member of your self-care team, can help you build a great plan to keep your piriformis in good form. Static stretching, foam rolling, hydrotherapy, trigger point therapy, and myofascial release, are all great treatments for a tight muscles. Donʼt let your piriformis cause you to lose form, chat with your team and learn what you can do to help it!