Day: March 21, 2016

Bicycling Fundamentals, Flat Repair and Maintenance Demo with Paul Boivin

May 2nd at 6:00 pm, Complimentary to Members.

Come to this informative talk and learn how to be a street savvy biker. This 60 min demo will cover:

  • Seattle biking rules
  • Seattle multi-use trail rules
  • Biking gear to wear for Seattle weather
  • Flat repair and bicycle maintenance demos
  • Biking do’s and don’ts to live by

For more information, please contact our Fitness Director, Jacob Galloway, at

Complimentary Body Fat & Circumference Measurements

Complimentary for members, Monday the 25th & Tuesday the 26th in the morning, lunch and after work.

Let our fitness staff take your measurements so you know your starting fitness level.

  • It is fast, usually taking about 15 minutes to perform
  • It is easy to perform; we only needing access to your torso and thigh
  • It is very accurate with the standard error being 2-3%
  • It gives you a baseline; knowing your starting point is important for tracking progress
  • It is also very affordable as it is a complimentary service to members

For more information, please contact our Fitness Director, Jacob Galloway, at

Know Your Numbers & Women’s Health Week

May 8th – 14th |  Complimentary

The 17th annual National Women’s Health Week kicks off on Mother’s Day, May 8, and is celebrated until May 14, 2016. The goal is to empower women to make their health a priority. The week also serves as a time to help women understand what steps they can take to improve their health.

All this week the SAC will have a table with information on women’s health issues, ideas on how women can stay fit and active at any age as well as an opportunity to participate in our Know Your Numbers program.

With this program all you need to do is take the Know Your Numbers card to your doctor and get your numbers: blood pressure, cholesterol levels, and blood sugar. Bring that filled out card back to the SAC and have a complimentary meeting with one of our personal fitness trainers to review your numbers, what they mean, and how to stay healthy with those numbers.

For more information, please contact our Fitness Director, Jacob Galloway, at

Teen Training

Sport specific workouts for your teen.

  • Are you looking to give your teen that high school or college advantage to make them the best player possible?
  • Do you ever worry about your teen’s workout habits?
  • Is weight training too much for their joints?
  • Should they be doing that much cardio?

Let our certified personal trainers work with your teen for 60 minutes twice a week giving them proper coaching for lifts, agility training, and sports specific movements. Your teen will be given a written manual which emphasizes the importance of flexibility, strength training, and speed/agility training.

  • $360 per teen for 4 weeks of instruction and training.
  • $220 per teen if you bring a friend with you (the rate if there are 2-3 teens in each workout)

For more information and to reserve a spot for your youth, please contact Fitness Director Jacob Galloway at

Managing Stress with Air Travel

We all have stress in our lives, and those who travel with work – especially those on airplanes – can deal with it even more.  Planes, airports, and unfamiliar hotel beds can get the body out of balance, and upset our sleeping rhythms. And there is nothing natural or healthy about changing time zones, or trying to nap on planes or in airports.  What are ways to manage stress when out of town, or just returning home?

Just thirty minutes of exercise can do wonders for our physical and mental health, especially when we are out of our regular routine. A run, walk, swim, yoga class, or any type of workout can help keep us relaxed and balanced. With our lives turned upside down, these activities can keep us grounded and keep the body in something of a routine. Just that half hour of activity can help manage anxiety and stress.
Another way to get ourselves back in balance is to get a massage. Having a session after returning home can calm the body down and make it easier to sleep. The neck, shoulders, and back in particular can hold tension from travel, and having a professional massage can be exactly what’s needed to get back into the routine. An hour on the massage table can help relieve muscle imbalances and tightness in those problem areas, and leave you feeling both relaxed and rejuvenated. Book an appointment after traveling-it may be exactly what you need. There are licensed therapists at the club every day of the week. They are all skilled and have a ton of experience. Try a massage after traveling and you will be happy that you did.

Pilates Exercise of the Month: NECK PULL

Purpose:  Strengthens abdominals in shortened as well as lengthened positions, stretches hamstrings, articulates spine, and improves posture.



  1.  Lie on back with your hands layered behind your head, elbows wide. Legs are straight out on mat, hip width apart, feet flexed.
  2. Inhale to begin curling forward. Draw the weight of your head forward and round up sequentially-
  3. head, shoulders, ribs, and finally pelvis. Think of “peeling” yourself up off the mat as you curl forward, elbows wide.
  4. Exhale as upper body folds over legs, elbows still wide, abs scooped in, legs firmly anchored on mat, toes pointed up.
  5. Inhale to roll up tall to a seated position, as if “pressing against an imaginary wall behind you”. Remember to lift up-not back.


Exhale as you slightly tuck your tailbone underneath you and begin slowly rolling your spine, vertebra by vertebra, back down to the mat.


    Repeat 5-8 times

 Head to Toe Checklist:

Remain fixed in the lower body. Imagine your feet are two lead weights that can’t be budged. Avoid letting abs bulge out or legs rise off the mat.  Keep elbows wide; never tug on neck, let the powerhouse do the work. Articulate your spine as you peel off the mat, press each vertebra into the mat on the way down.


If you have a stiff or weak back or difficulty articulating through the spine, avoid the exercise.


1.  Roll 1/2 way down

2.  Hand position: crawl your hands up your legs as you round up. Keep knees soft and heels pressed to mat.


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Congratulations to Seattle Squash Academy Student: Elena Wagemans


On behalf on the Seattle Squash Academy, we would like to congratulate our Junior Athlete Elena Wagemans for reaching the Main Draw of the Samson Seattle Open 2016, after winning two matches in the Qualification draw. Elena beat in her first round, local player Kate Nimmo 3/0 and in the second round she beat English player ranked 86 in the World Alison Thomson 3/0. After reaching the Main Draw without losing a game, Elena lost 3/0 to a solid Christine Nunn ranked 47 in the World, from Australia.

“It was a great experience to play in my second PSA tournament at my club Seattle Athletic Club and to make it to the Main Draw! The Academy has allowed me to play with other kids of my age, something that I rarely get to do in Seattle! I’m looking forward to play again next year!” Elena said.