Month: July 2015

July Employee of the Month: Rob Lauren

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Please congratulate Rob Lauren on his nomination as Employee of the Month. Rob has been with the club for the last 12 years working his way up from a Personal Trainer, Fitness Director and then as the General Manager.


He is a mentor to the staff, a friend to the members and a leader of both clubs. He works hands on with all managers and staff to help provide the best experience possible for all members.


His passion for health does not go unnoticed. He is always looking at what activities, programs or offerings we can offer to help better both members and staff.


Please congratulate Rob on being this month’s Employee of the Month.

Tips for Massage Clients

Maybe it is your first massage, and you are just not sure what to expect. Here are some tips for the Massage newbie or anyone who may not be sure about protocol.

Before the Massage

Meals – Avoid eating a full meal for at least an hour before a having a massage. Digestion uses energy, it takes work! And the reason you come in is to relax. Digestion can make being massaged a bit uncomfortable.

Punctuality – Be on time to your appointment. It’s counter productive to arrive frazzled and stressed. Be as relaxed as possible to enjoy the benefits of the session. As a general rule, if you are late it may cut into your session time out of consideration for clients scheduled after you.

At the SAC, most members arrive early and shower or steam before a session to be relaxed and warmed up.

Leave your clothes and personal items in your locker and come in wearing a towel. This way you can quickly hop on the table and your bodywork session can begin right away.

After the Massage

Hydration – Drink extra water after your massage. This helps to flush toxins. The cells in your body release wastes from chemicals in your environment, food additives, and other matter your body cannot use (metabolic waste). Massage manually pushes waste out of soft tissue. Hydrating your body allows for more efficient removal of these toxins.

Getting off the table – Don’t get off the table too fast, fluids in your body have been moved and changing positions too quickly could make you dizzy. Take your time, and let your therapist know if you think you’ll need help sitting up or maneuvering.

Post Massage soreness/discomfort – Post massage fatigue or malaise is possible after an intense massage, due to over stimulation of the nervous system. Remembering to hydrate and relax will help to address this. Soreness as if you had an intense workout one to two days after deep tissue massage is normal. An epsom salt bath or soak in a hot tub can ease the discomfort.

Pain during massage – Some pain can be expected for knots and tension, but it should be a “good hurt.” Always communicate any pain to your therapist to make adjustments. Let your therapist know if you bruise easily or if something is too intense or uncomfortable during the massage.

Breathing – Remember to relax and breathe normally.  Breathing helps to facilitate relaxation.  Some clients stop or limit their breathing when a sensitive area is massaged. As long as the pain is not too much, breathe deeply through it and allow the therapist to work and for the muscles to give in and relax.


Discomfort – During the massage always notify the therapist of any discomfort. This can be from the massage or the environment like room temperature, level of music or lighting. Please ask about anything you are unsure of. We want you to have a relaxing, pleasant experience!

Assumptions – If unsure always ask, and state what you expect. Assumptions can create awkward situations. It’s not fair to assume that if your therapist is really skilled or intuitive that he or she will immediately know your problems areas. Just communicate what’s going on. We want to know what’s bringing you in for bodywork so we can focus on what you want to accomplish in your session and the areas where you want attention.

Multiple Sessions necessary? Massage really has great benefits over time as its benefits are cumulative. The more massages you get, the better you will feel in general. If you suffer chronic patterns of stress and muscular tension, or if you are recovering from a soft tissue injury, it may take more than one session to get you back in order. Regular maintenance massage or a few sessions scheduled closer together increases long-term benefits, especially if you have chronic tension. Your therapist can make suggestions about frequency and number of sessions and advise on lifestyle practices to help you at home. (ie exercises or stretching to complement your bodywork session)

Massage Duration- One hour (55min) is often enough time to address 2-3 trouble spots on the body. However, if you are a larger person or have several areas of discomfort and still want time for a full-body experience or that extra time on your feet or neck, 85min or the luxurious 115min session are best.

Keep in mind that in a 25 min session your therapist may not be able to address all your problem areas. These shorter sessions work better if you just need a quick decompression of stress or perhaps have one or two specific areas of concern. For example: If you are getting ready for a long bike ride and want a quick work-over of your legs and hips to warm things up, 25 min is great. However, don’t let lack of time keep you from coming in. Half an hour of expert attention is better than no attention at all.

The massage team here at the SAC is experienced and skilled in a variety of techniques. Take a moment to read our photo bios outside the locker rooms. And if you see one of us walking around or in the lobby with the massage chair, we are always happy to answer questions and be of service in any way!

Pilates Exercise of the Month: Criss-Cross or Obliques



The last of the Stomach Series, this works the external obliques, waistline and powerhouse.


1. Lie on your back with hands behind your lifted head; elbows wide and your knees bent into

your chest.


2. Extend your right leg out long; hovering above the mat. Twist your upper body until the

right elbow touches left knee. Open the back (left) elbow behind you. Inhale as you lift to twist

and hold for 3 counts.


3. Exhale and switch sides, bringing your left elbow to your right knee while extending the

opposite (left) leg out in front of you. Hold for 3 counts. Keep your upper back and shoulders off

the mat as you twist from side to side.


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



  • Lift and twist from your waist, not from your neck and shoulders.
  • The back elbow never touches the mat. Look at your back elbow as you twist.
  • Anchor your center to the mat so you don’t roll from side to side.
  • Lower your extended leg about 45 degrees or more…back should not arch off mat.


Note: Avoid twisting exercises such as this if you have suffered a recent back injury.


Jocelyn Paoli, Pilates InstructorVisualization: Imagine you have an X on your stomach and you are crossing to each end of the X.

Hip airplane

Hello, hope all of you are staying active and healthy. Today, I would like to introduce you a great exercise I showed to a lot of my patients, especially the ones who likes to hike or run. This exercise helps address the side to side imbalance at your hips and it’s a great balance exercise. Do this exercise about 10-12 rep/set, 3-4x/day. You will find yourself having easier time during your hike/run/walk. Enjoy!

You can find the exercise video here:

YouTube Video on Hip airplane

Dr. Li has been taking care of the SAC staff and members since 2010. You can find him at the lobby performing injury screen for members every 3rd Tuesday of the month. His practice, Mobility Plus Sports Rehab, is conveniently located about 10 minute walk from the SAC. You can find out more about him and his clinic at He can be reached by  


Welcome the SAC’s newest PFT Amanda Heminger

The SAC wants to introduce one of its newest members of the fitness department Amanda Heminger. Amanda moved to Washington state after graduating from Oregon State with her BS in exercise science and working for a couple years at the Oregon Athletic Club and managing the fitness on the Intel campus.

In Amanda’s youth she began having migraine headaches, gained weight and felt uncomfortable in her own skin. She decided to take action by running with her Dad and eating healthier; ultimately teaching herself to relieve tension, changed her body, and become more comfortable and confident with who she is. Since then, Amanda has wanted to share her gifts of fitness and help people love how they feel from the inside out.

Amanda’s Philosophy: “To me, being healthy means more than just eating right or being fit; it means feeling good in your own skin and being happy in all areas of your life. I believe that everyday movement SHOULD BE pain free and believe the statement “Less is more” to be true. Making small changes to how you prepare for movement can drastically improve the way your body feels every day.”

Amanda enjoys running, playing sports, spending time outdoors in the beautiful Northwest, and has a love for animals and the unconditional love they give.

National Cholesterol Education Month


FACT: 71% of Americans surveyed were not sure of or do not recall their LDL (bad cholesterol) levels.

Because high levels of bad cholesterol can contribute to cardiovascular disease, including heart attack and stroke,knowing your levels and talking to a doctor are important to help manage cholesterol and assess the risk of potential cardiac events.

What is Cholesterol?


Cholesterol is a fat-like material in your blood. Your body makes its own cholesterol. When you eat foods that have lots of fat or cholesterol, you can have too much cholesterol in your blood.
When there is too much cholesterol, it builds up in the walls of your arteries. If too much cholesterol builds up, the arteries become narrowed and blood flow to the heart is slowed down or blocked.
The blood carries oxygen to the heart, and if enough blood and oxygen cannot reach your heart, you may suffer chest pain. If the blood supply to a portion of the heart is completely cut off by a blockage, the result is a heart attack.
The Good and Bad of Cholesterol

HDL (high-density lipoprotein) is “GOOD” cholesterol

  • HDL helps keep cholesterol from building up in the arteries
  • Protects against heart disease


LDL (low-density lipoprotein) is “BAD” cholesterol

  • LDL causes the build up or blockages in arteries, increasing your risk of heart disease and stroke
  • Can cause heart disease


  • Triglycerides are another type of fat, and they’re used to store excess energy from your diet.
  • High levels of triglycerides in the blood are associated with atherosclerosis

Many people with heart disease or diabetes also have high triglyceride levels.

When should you be checked?
  •   If you are 20 years and older
  •    If you have a family history of heart disease
  •    If you are a man over age 35
  •    If you are a woman over age 45

Desirable Cholesterol Levels

Total cholesterol

< 200 mg/dL

LDL (“bad” cholesterol)

< 100 mg/dL

HDL (“good” cholesterol)

≥ 60 mg/dL


< 150 mg/dL

Prevention and Treatment of High Cholesterol

In addition to making sure to eat a heart healthy diet and avoid tobacco smoke, one of the best ways to prevent and treat High Cholesterol levels is through a well planned and consistent exercise program.
Exercise for Healthy Cholesterol Numbers

To truly lose weight and lower cholesterol, cardiovascular exercise is going to take a key role in staying healthy. It gets your heart rate up and burns the most calories. Exercise helps change one’s cholesterol by lowering the triglycerides and increasing the good HDLs. Exercise does not have much impact on LDL unless combined with dietary changes and weight loss. To get the most benefit out of exercise, be sure to:

  • Check with your doctor to ensure safety before starting an exercise program. Do not engage in any activity that causes chest pain, excessive shortness of breath, dizziness, or lightheadedness. Stop immediately if you experience any of these symptoms.


  • Start out slowly. If you’re overweight and out of shape, this is especially important when you begin your exercise program. You want to strengthen your heart, not overextend it.


  • Gradually increase the intensity and length of your workouts. To start a walking program, for instance, try going for a medium-paced walk for 20 minutes about four days a week. Each week start walking a little longer and a little faster, and add an extra day. Eventually, you want to be walking for about an hour on almost every day of the week. Challenge yourself by doing some light jogging on your walk, or walk up some big hills.


  • Keep it interesting. For exercise to be an effective treatment for high cholesterol, you have to stick with your program. If you’re the kind of person who gets bored easily, alternate between sports, outdoor activities, gym work, and classes.


  • Don’t overdo it. Remember that improving health and fitness with an exercise program should be a gradual change. It takes time for your body to be fit enough to keep up with strenuous exercise, and you’re likely to be sore, burned out, and frustrated if you push yourself too fast. So while it’s great to be enthusiastic about losing weight, be smart and slow about it. Don’t run five miles your first time out; build up to that pace. This approach will pay off with greater dividends in the long run.

Cholesterol Resources:

SAC Member, Robert Mussehl Extends His Emerald Cup Bodybuilding Record

SAC Member, Robert Mussehl Extends His Emerald Cup Bodybuilding Record by Competing in 17 Consecutive Competitions





Bob Mussehl joined the Seattle Athletic Club in 2003. He is a plaintiff personal injury lawyer with an office in Downtown Seattle. He is a past Chair of the American Bar Association Section of Dispute Resolution (2001-2002). He has signed a pledge to use Alternative Dispute Resolution (ADR) to resolve personal injury claims for his clients by negotiation mediation, or arbitration.

Bob won the most inspirational award for the Washington Ironman Bodybuilding competition in 2004, the Emerald Cup in 2008 and 2014, and the Washington State Competition in 2012. He placed first in the 2011 Emerald Cup in the Master’s Division for his age group and has been awarded more than 40 trophies over the past 17 years. The Emerald Cup is the largest body building and fitness competition in the United States, and is promoted by Craig Productions operated by Brad and Elaine Craig. They made the following statement: “Bob Mussehl is an inspiration to the bodybuilding and fitness community and has been to us personally, for the past seventeen years. While many people his age are in nursing homes or dead, he is competing in bodybuilding, practicing law, raising a family and striving to get better every year. He is truly an amazing spirit and it is an honor to know him!”

Bob Mussehl is also a sport lawyer/agent. Mr. Mussehl has represented NBA players in extensive contract negotiations, including Spencer Haywood, Fred Brown, Slick Watts and Zaid Abdul Aziz (Don Smith). Bob was the major owner and C.E.O. of the Seattle Smashers, a co-ed, professional volleyball team, which played at the Seattle Center Arena, (1976 – 1980). He has served as attorney, business agent and sports agent for Spencer Haywood for over 40 years. Spencer was recently elected to the Naismith Memorial Basketball Hall of Fame.

Bob trains 6 days a week at the Seattle Athletic Club Downtown. His personal motto for successful results is: “Steady wins the race!” Being consistent and balanced is the key to his success in body building, and this philosophy carries over to Bob’s professional career as a lawyer, mediator, and arbitrator. Bob is the author of two books: “Paradise: A Roadway to Heaven” and “Paradise: Practical Wisdom to Unite Our Divided World”

Bob has been married to Misook Chung for 28 years, and their 19 year old son, Omar Mussehl, is a varsity squash player at George Washington University in Washington, D.C.

Bob believes that the Seattle Athletic Club is the best facility in the Seattle area for all around training and conditioning!

Best Nutrition Advice: Eat More Vegetables

In all my years I have yet to hear anyone in the diet or nutrition field suggest we eat fewer vegetables. We might hear it’s best to eat more of the dark green leafy kind or choose based on all the colors of the rainbow. That’s all great advice but it may be best to take a simplistic view at times and focus our efforts on just eating more of them. There are times to use sheer will when doing so (baby carrots in hummus when you really feel like chips and salsa) but will-power can only get you so far. Let’s consider new possibilities…a vegetable upgrade if you will. Below are some new and hopefully tastier ways to get more vegetables in your day.


Breakfast Ideas:

Muffins: Look for a muffin recipe that incorporates shredded zucchini or carrot into the batter. “Morning Glory” muffin recipes are a good bet.

Egg Scramble: Throw in some diced onion, tomato, mushroom and spinach to your egg scramble.

Smoothie: Make a “green smoothie” by adding a handful of leafy greens to your normal smoothie. It won’t change the flavor just the color and texture.

Lunch Ideas:

Leftovers Add-Ins: Add some frozen vegetables like broccoli or brussel sprouts to your main dish leftovers in a microwavable glass container. They will defrost by the time you’re ready to microwave at work.

Raw Vegetable Dippers: Make a tuna fish salad and use fresh vegetables like baby carrots, grape tomatoes, celery and mini-peppers along with some whole grain crackers as dippers.

Dinner Ideas:

“Hard” Salad: Salad doesn’t have to mean lettuce. Create a hard salad by cutting your favorite raw veggies into small pieces. Cauliflower, broccoli, red onion, bell pepper, snap peas, cucumber, mushrooms, tomatoes, carrot, cabbage, a bit of avocado all dressed with your favorite dressing or oil and vinegar. Try adding some dried herbs like Italian seasoning or dill for more flavor. The crunch of a hard salad is very complimentary to any meal. It’s especially satisfying if you enjoy salty crunchy foods.

Roasted Vegetables: You can roast any vegetable. Roasting vegetables sweetens them and creates a texture that’s anything but mushy. Just cut them up in a uniform size, spread them on a baking sheet, toss them with olive oil and salt and roast them for 10-20 minutes in a 400 degree oven. Make sure you don’t crowd the vegetables so they don’t steam. If you’re using an outdoor grill use some metal skewers to roast them. Some clients say they hate cauliflower but when they try roasted cauliflower they love it.


For even more ideas on getting vegetables in your diet (or any other kind of healthier food), please contact our Nutritionist, Kathryn Reed, MS at