Day: August 24, 2016

Feldenkrais Workshop Series

Mind-Body Studio | Saturdays (see below for specific dates) | 2:00pm-4:30 p.m.

 

What is Feldenkrais?

The Feldenkrais Method® is based on principles of physics, biomechanics, and how the human nervous system adapts and develops. Specific exercises teach the body better ways to move, resulting in better posture, improved flexibility and balance, less pain, decreased stress, and an overall improved quality of life. This approach is highly complementary to any fitness program and is usually appropriate for all levels, ages, and abilities.  

 

What should I bring/wear?

Please wear layers of clothing that you can move in.  We will supply the mats, blankets, bolsters, and a demo skeleton. Peggy will be handouts and some “homework” materials.

 

When are the Workshops?

 

Improving Balance the Natural Way

  • Saturday, November 5th |  2:00pm – 4:30pm
    • Many factors can affect balance – injury, posture, age, or habit. Regardless of your physical condition, however, it is possible to improve your sense of stability and feel more “balanced” in your body. Using simple exercises, connect to your body’s natural ability to balance itself as you move with increased ease, grace, and flow. Get tips for applying what you’ve learned so you can access the freedom of better balance in a variety of activities.

Breathe Easy: Relax and Refresh for the Holidaze

  • Saturday, December 3rd | 2:00pm – 4:30pm
    • Take a breath and listen to your body. Enhance your enjoyment of life this season by reconnecting to your innate ability to feel relaxed and at ease in your body. Using gentle movements and breathing techniques, experience how your body can be an anchor during times of stress. Learn ways to apply these simple body-based practices to relax and refresh yourself at any time of day, whenever you need to.

 

Who is the instructor?

 

  • Peggy Protz has studied and taught a wide range of movement and exercise techniques. She holds a BFA in dance, was a Pilates instructor for 15 years, trained in yoga and massage, and has been a Guild Certified Feldenkrais Practitioner since 2001. Using the Feldenkrais Method, in addition to aspects of dance, pilates, and other modalities, Peggy helps people discover more pain free and comfortable ways of being in their body.

 

Is there a fee?

 

  • Yes. The fee for each workshop is $40 for members, and $60 for guests of SAC.

 

What if I can’t make it?

  • Then you can attend Peggy’s weekly Feldenkrais Class at the SAC, complimentary with your SAC membership!  It’s in the Mind/Body studio, 9:15-10:15 every Friday.  Drop in anytime!

 

For more information or to sign up, please contact Peggy Protz at peggy@peggyprotz.com or Danielle Zack at dzack@sacdt.com

 

More about the Feldenkrais Method:

(Better Movement for a Better Life Feldenkrais Method® changes how you live in your body)

Tired of a nagging sore neck, stiff hips, or a painful back? The Feldenkrais Method is a specialized approach that uses movement to improve physical comfort and enhance ease in living. Exploratory exercises are designed to improve flexibility, posture, and balance, leading to increased energy, faster recovery from injuries, and heightened athletic potential.

But what is it and how does it work? Developed by Israeli physicist and judo black belt Moshe Feldenkrais (1904-1984), the Method was first introduced in the United States in the early 1970s. Using principles of physics, biomechanics, experiential learning, and human development, it’s purpose is to awaken the body’s natural ability to move with efficiency, grace, and comfort…

To read more – (click here)

——  by Peggy Protz

Pilates Exercise of the Month: Shoulder Bridge

 Purpose:  To work the powerhouse and strengthen the hamstrings.

  1. Lie on your back with your knees bent, hip width apart, both feet firmly planted on the mat; arms byyour  sides, palms down.
  2. Squeeze your bottom and raise your hips off the mat. The hips, knees and feet arein perfect alignment.
  3.  Inhale, pull your navel to spine, and lift one leg out long in front of you. Then, extend it up tothe  ceiling, pointing toes.  Exhale, flex your foot and lower your leg to your knee. (You may lower the leg further as long as the hips stay level and leg does not drop to the mat).
  4. Repeat 3-5 kicks on each side, Inhaling as you lift leg to ceiling and point toe, exhaling as you flex foot and lower leg. To finish, place foot on the mat and repeat kicking sequence with other leg.
  5. When finished slowly roll your back down to the mat.

  Visualization:

  • Imagine you are suspended from the ceiling by a sling around your hips, keeping you lifted.

 Head to Toe Checklist:

  •  Stay lifted in the hips throughout the exercise by pressing into the standing leg to maintain balance and control.
  •  Kick swiftly, but not forcefully. The motion should not alter your hip height.
  •  Stretch the leg away from the body as it lowers.
  •  Navel should be pressed in and buttocks squeezed tight.

 Note:

  •  Use discretion if you have difficulty bearing weight on your shoulders.
  •  Modifications:
  •  Lift and lower only the hips off mat.
  •  Lift and lower one leg at a time, as if you were marching in place, hips remain still and lifted throughout.

 

IMG_0377 IMG_0378

Better Movement for a Better Life Feldenkrais Method® changes how you live in your body

by Peggy Protz

Tired of a nagging sore neck, stiff hips, or a painful back? The Feldenkrais Method is a specialized approach that uses movement to improve physical comfort and enhance ease in living. Exploratory exercises are designed to improve flexibility, posture, and balance, leading to increased energy, faster recovery from injuries, and heightened athletic potential.

But what is it and how does it work? Developed by Israeli physicist and judo black belt Moshe Feldenkrais (1904-1984), the Method was first introduced in the United States in the early 1970s. Using principles of physics, biomechanics, experiential learning, and human development, it’s purpose is to awaken the body’s natural ability to move with efficiency, grace, and comfort. The exercises, often quite simple, have a profound effect on the way a person experiences their movement and their body. Through these experiences comes a clearer understanding of what a better way of moving actually feels like. This allows positive changes to take place on deeper and more permanent levels. Muscle aches and body pains become less of a problem as the person discovers a way of moving that is more free and less stressing to their whole system. And since being able to move better in any context is foundational, this technique can be applied to virtually any activity; sports and fitness routines, yard work, sitting at a desk, walking, running, dancing, playing a musical instrument, or any movement required for basic everyday life.

Peggy Protz, Feldenkrais practitioner, will be offering a series of three workshops starting October 8 at SAC. Peggy has worked with many types of clients, from teenagers to senior citizens, to golfers, cyclists, and kayakers, to people with injuries. “It’s great for people who are struggling with injuries. They may have stopped doing things because of the injury,” she says. “I’ve worked in a lot of fitness environments, and many people simply deal with neck or back pain, and just kind of assume that’s part of working out. But what if they could actually do their fitness routine without having discomfort both during it and afterward?”

 

In a Feldenkrais class or workshop, Peggy verbally leads students through movements in various positions, coaching everyone to work at their own pace and making modifications when needed. “You get so much more out of your body when you’re in tune with it,” says Peggy.

For more information about the Feldenkrais Method, watch this introductory video on YouTube:http://www.youtube.com/watch?v=e_i5QuIqcQo&feature=youtu.be

For more information about upcoming Feldenkrais workshops at SAC, contact Peggy at peggy@peggyprotz.com or Danielle Zack at dzack@sacdt.com.

Self Defense Workshop

Complimentary 40 min Self Defense workshops.

Monday, October 3rd & Wednesday, October 5th | 12:00pm

October is domestic violence awareness month.  Domestic violence impacts women, men, and children of every age, background, and belief. Nearly 1 in 4 women and 1 in 7 men in the United States have suffered severe physical violence by an intimate partner.

Learn how to defend yourself all while empowering yourself with our martial arts instructor Jody Garcia; offering a complimentary 40 min self defense workshop Monday, October 3rd and Wednesday, October 5th.

For more information or to sign up, please contact our Martial Arts Director, Jody Garcia at jgarcia@sacdt.com.

Metabolism…what is that?

Our RMR test uses a Cardiocoach machine to measure the amount of oxygen you breathe out compared to the oxygen level in the air (muscle will use more of the oxygen in the air you are breathing compared to fat). The test consists of you sitting in a chair breathing through a tube with a nose clamp on for about 13 minutes. Once done the machine gives you your RMR number and estimates your other TDEE (Total Daily Energy Expenditure) numbers to give you your daily metabolism.

 

What this TDEE/Metabolic number is good for:

1.   It tells you how many calories your body needs in a day with normal daily activities

2.   It can tell you how many calories you need to eat based on your TDEE number to lose weight

3.   It can help calculate you how many more calories you need to eat to build muscle

4.   Your nutritionist will need this number to help design an appropriate food plan

 

Tips for prepping for an RMR test:

•   Doing the test in the morning is better so you are in a more rested state

•   Try not to eat or drink anything 4 hours before the test

•   Do not do any exercise the day before the test

•   No coffee or stimulants

 

Ways to increase your metabolism:

1.   Increase lean muscle mass

2.   Adequate sleep

3.   Decreased stress

4.   Small frequent meals

5.   Adequate water consumption

6.   Regular exercise

 

For more information please contact Fitness Director, Jacob Luckey, at jluckey@sacdt.com.

Intro to Fitness

Monday’s in October

  • Do you have questions about all the conflicting health and fitness information out there?
  • Do you feel lost within the weight room or cardio area?
  • Do you simply have questions about your workout that you want answered?

 

Join our fitness staff for our introductory to fitness sessions, which are as follows:

 

Fitness Assessments & Goal Setting: Monday, October 3rd at 5:30 pm

  • Get your body fat tested and circumference measurements taken to see what your starting point is; discuss your goals and ways for you to achieve them.

 

Cardio Equipment: Monday, October 10th at 5:30 pm

  • Learn about all the cardio equipment, how to set them up, and how to use them for your specific fitness goals.

 

Machines & Free Weights: Monday, October 17th at 5:30 pm

  • Learn how to adjust the machines, design a program and the differences between all the modalities at the Seattle Athletic Club specific for your fitness goals.

 

Sign up for all three topics or just the one that you have questions about. If small group Q&A is not for you then ask about getting set up with a personal trainer to go over

some of your fitness questions in a quick 1 on 1 Q & A session.

 

For more information please contact Fitness Director, Jacob Luckey, at jluckey@sacdt.com.

Evolve – Take Charge of Your Health

Lose weight, get fit and take charge of your health. Learn the answers to feel better, look better, and live better from our highly qualified health and fitness professionals. Evolve is a weight loss program customized to help you achieve your fitness, nutrition, and lifestyle goals. The evolution to a better you is only 12 weeks away!

Our Evolve Program includes:

•   2 x 60 min or 3 x 40 min workouts per week

•   5 x 30 min nutritional consultations

•   2 RMR readings (Resting Metabolic Rate – your metabolism)

•   1 shopping trip at your local grocery store to show you how to shop and what to buy

•   2 x wellness coaching sessions to work through any fitness mental barriers

 

For more information please contact Fitness Director, Jacob Luckey, at jluckey@sacdt.com.

–  Year Round  |  $510/month

 

Inspirational Member of the Month is Jamie Osbourne

The Seattle Athletic Club is thrilled to announce that our Inspirational Member of the Month is Jamie Osbourne!  I’m certain you have seen Jamie working out in the club; he is here nearly every morning and utilizes every square inch of the club including the weight room, cardio room, the Pilates Studio, Cybex room, and the stretching area.  He loves to share his amazing journey of struggle and triumph, and here is a peek into his recovery process from a devastating cycling accident in 2007 and his incredible climb to where he is today.

1) Jamie, we see you here each and every day! What inspires you to workout every day?

a) To rebuild strength, balance and posture which have all been compromised by paralysis and other residual deficits due to a bad road cycling accident in 2007 rendering me quadriplegic b) Working out produces endorphins which by far are the best pain killer of anything I take c) Community – it’s great for my mental health to see friends, familiar faces, and other like-minded folks committed to exercise and fitness d) Energy – it’s a great way to start the day e) Most importantly, although progress comes very slowly, I always have goals, and over the last 6+ years since rejoining the club have made significant improvements in many areas that have allowed me to go places physically I never thought possible in 2007 when I was injured. Btw, my doctors are very intrigued by my continued progress, which for spinal cord injury was generally understood to flat-line after 1-2 years. I’ve had more recovery in the last 6 years since rejoining the SAC than I did in the first 3 years by many fold!

 

2) We know you are facing some incredible physical challenges.  What advice would you offer to those facing any physical obstacle?

a) Have goals of some kind, achievable goals that you can build on, produce small victories that will accumulate over time and become bigger victories. Perhaps a goal is just getting yourself to the club, and do some stretches. Check off a goal and move on to the next, and reward yourself in some meaningful way. b) Consistency – it doesn’t have to be 5-6 days/wk but do it on some consistent frequency and the gains will come. c) Work to overcome fear, which our bodies often do to protect ourselves when injured. At some point that fear becomes an impediment. One of the best pieces of advice I received at the club was “Jamie, you need to learn to trust yourself.” It changed everything in my recovery. c) Visualize. I picture in my head in great detail the next goal I want to accomplish. I sometimes think of myself as a movie maker – actor, writer, producer, director. Every time I do this for some big goal I want to accomplish it has come true. d) Make the best of it. Focus on the things you can do, not what you can’t or used to do. I spent way too much time in the first couple of years stuck in the past, and having difficulty coming to grips with a new reality. As a famous football coach once said, “play the hand you are dealt.” e) Be willing to try new things, and don’t get discouraged or stop doing something because everyone else can and you can’t. I’ve tried many different things where I struggled mightily. Instead of giving up and saying I can’t do this, I viewed it as a challenge. What I do when I first start something new with difficulty is to view my starting point as a baseline “I’ve found my baseline” I’ll often say and build from there. Weights, Machines, Bands, Pilates, Barre,Yoga and pushing the sled are all exercises I’ve struggled with initially but gained much from.

 

3) What have been your greatest recent accomplishments?  (I heard there was a recent ride around Mercer Island?!)

a) Being able to live independently with little/no accommodation with exception of using trekking poles for walking longer distances. b) Most recently, I’ve cycled around MI 3X in the last 2 months, each time without stopping and each time after I’ve worked out Sunday mornings after 2.5hrs in the gym, including Shari’s spin class. It helps loosen me up. c) In 2015 I rowed in an 8man crew shell at my alma matter in Ithaca NY. d) I was able to hit golf balls on the driving range, even make reasonable contact without falling down d) I hit my best results in average wattage on the spin bike for 60 minutes e) I took several ski runs at the base of Backcomb last Christmas (on the green run!).

Of course all of these efforts are very painful which is why I don’t do them on a regular basis. There is always a price to pay in anything I do. When I do though I feel so alive!

Jamie

Please help us in congratulating Jamie on his nomination for Seattle Athletic Clubs’ Inspirational Member of the Month!

IMG_2247IMG_2253