Starts December 1st
Let’s be honest, the holidays are tough to stay on track. Parties, good food, late nights, and busy schedules make for an uphill climb over the month of December. We are here to help keep you focused and maybe a little motivated during this challenging time of year. Take part in our 12 Days of Fitness! From December 1st – December 31st we challenge you to get to the gym for your workout at least 12 times. Everyone that visits the club 12 times within this period will be entered into a drawing to win a free month of dues, personal training, and massage. The drawing will take place on Tuesday, January 3rd, 2017.
Not sure what to do while you are here? Keep an eye out for fitness tips, mini workouts and healthy recipes from our fitness staff and nutritionist!
For more information please contact Fitness Director, Jacob Luckey, at jluckey@sacdt.com.
November News & Events
drawing, fitness, healthy recipes, massage, mini workouts, Personal Training
The flu season will quickly be upon us. Here are some helpful tips on how to keep the chances of you contracting the seasonal flu low:
- Wash your hands often.
- Workout! This will boost your immune system.
- Avoid touching your eyes, nose, or mouth.
- Try to avoid close contact with sick people. Also, keep a healthy household. Wipe down and sanitize commonly touched surfaces.
- Get enough sleep!
- Cover your nose and mouth preferably with a tissue or your sleeve when you a cough or sneeze.
- Reduce stress. Stress can suppress your immune system, so keeping your stress levels low will help lower your chances of getting sick
For more information please contact Fitness Director, Jacob Luckey, at jluckey@sacdt.com.
Health News, November News & Events
eyes, flu, immune system, Sleep, snaitize, stress, Washing
Race: Sunday, March 26, 2017
- Registration: Thursday, October 27th | 9:00 am
Registration for the 2017 Big Climb opens on Thursday, October 27th at 9:00 am sharp! The Big Climb is The Leukemia & Lymphoma Society (LLS) Washington/Alaska Chapter’s largest fundraiser. The 2016 climb sold out in a few short hours and is predicted to do the same this year so you need to be ready to commit!
If you are interested in joining our team, please contact our Fitness Director, Jacob Luckey, at jluckey@sacdt.com to be placed on our interest list.
October News & Events
Big Climb, Leukemia & Lymphoma Society, Washington
We challenge you!
- In November you will have different exercises to test and see how you place among your other SAC peers.
Maximal Tests:
As Many Reps as Possible (AMRAP) in 60 seconds:
- Jump Rope Revolutions
- Box Jumps (24” box)
- Squats
Find any fitness staff member to verify your reps for each task and be entered onto our leader board. Why? Because who doesn’t like a little challenge every now and again. You can test and retest as many times as you want throughout the month.
The winner of each category will win a complimentary workout from the trainer assigned to the task. So if you have a certain fitness trainer you have always wanted to work, see which task they are assigned to and try to be the top performer in that task.
For more information please contact Fitness Director, Jacob Luckey, at jluckey@sacdt.com.
November News & Events, October News & Events
Bench Dips, Box Jumps, challenge, elliptical strides, fitness, jump rope, November, pull-ups, push ups, Sit-ups, squats
Singles tournament – Friday October 21st | 6:00pm
Doubles tournament – Friday October 28th | 6:00pm
- Are you looking for a fun yet competitive badminton tournament?
- Sign up for our round robin tournament.
- There is a maximum of 8 participants/teams so sign up now and reserve your spot.
For more information please contact Fitness Director, Jacob Luckey, at jluckey@sacdt.com.
Cost: $15 per participant
October News & Events
Badminton, Doubles, Singles, tournament
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.
November News & Events, October News & Events, September News & Events
metabolism, RMR test, TDEE/Metabolic number
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.
October News & Events, September News & Events
Cardio Equipment, Fitness Assessments & Goal, Machines & Free Weights
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
November News & Events, October News & Events, September News & Events
Evolve, nutritional consultations, Resting Metabolic Rate, wellness coaching, workouts
Starts on Tuesday, November 1st.
Winter will be quickly upon us and the city is in desperate need of winter jackets and general hygiene products!
We will be accepting donations of:
- Any style jacket for men, women, or children (men’s large jackets are of greatest need)
- Scarves/winter hats/gloves
- General hygiene products for those in need such as shampoo, conditioner, lotions, wipes, toothbrush, deodorant etc.
Large bins will be placed in the lobby and by the front desk for these donation; we will make sure they get to the people who need them most during these winter months!
For more information please contact Fitness Director, Jacob Luckey, at jluckey@sacdt.com.
November News & Events, October News & Events, September News & Events
Hygiene Kit, Pike Place Market Foundation, Winter Jacket Drive
Coming this Fall.
Meal planning is where your dietary intentions become a habit we develop and refine over time. Come get both inspiration and structure with Club Nutritionist Kathryn Reed, MS. In this program you will:
1st – meet with our club nutritionist for a private half hour session to assess your specific needs, goals and obstacles.
2nd – meet in a group each Monday for six weeks as you create the week’s personalized meal plan/grocery list.
Project Meal Plan is for those new to meal planning, those that just want some inspiration or new ways of cooking meals, for those busy professionals with very little time to cook and it’s also for those who just don’t want to go it alone!
$149 member cost / $179 non-member cost
For more information please contact Fitness Director, Jacob Luckey, at jluckey@sacdt.com.
Diet & Nutrition, Motivation, September News & Events
goals, grocery list, meal planning, Obstacles
