Wexer Virtual offers a phenomenal audio-visual experience in group exercise and cycling studios. The Wexer Virtual system offers a wide variety of classes reflecting the hottest titles and trends. Use the kiosk (flat screen TV outside the Cycle Studio) to choose your “on demand” class ride according to level and class length to tailor-fit your needs or join a scheduled virtual class and have fun with your workout! Please see the Cycle Schedule to receive the days and times available for on demand as well as scheduled virtual rides. More details coming soon.
Introduction to Cycle by Group Exercise Director, Anna Miller. Cycle Studio. Please sign up at the front desk.
Time: 10:00am to 11:00am.
Cycle 101: Introduction to Cycle and the Keiser M3 bikes with Laura.
Laura will teach you proper bike setup, hand positions, standing and seated riding positions, Keiser M3 specifics: what is on the computer display, how to adjust the resistance, RPMs for climbs and flats and how to measure one’s rate of perceived exertion (RPE), and proper footwear. After the initial set-up, they will take you on a 30 to 45 minute ride incorporating a variety of terrains and drills you may experience in a class.
January 1st. Complimentary for members. What is your goal for the New Year? Without a goal you might find yourself spinning the wheels on your own health. We at the Seattle Athletic Club are interested in not only hearing what your goals are, but seeing them in writing. Studies have shown that if you write down your goal or tell someone, you are more likely to achieve it. Here are some options for you to show others what you are trying to achieve:
-Write your goal on our SAC goal card and display it with the rest of the members (they will be displayed anonymously). -Email fitness director Jacob Luckey with your goal and he will post them for you. -Sit down and talk with any of our fitness staff about how to set your goal and discuss a plan of action to achieve them.
Let’s see how many people we can get to finish their goals; no matter how big or small your goal may be we want to help you have a great and healthy New Year. Contact Fitness Director Jacob Luckey at jluckey@sacdt.com.
I recently went through a very extensive ankle surgery to take out some bone chips, grind down some bone spurs and fix some ligaments. After 11 years of using a progressively worsening foot I opted for the surgery and the 8 week recovery because without it I would be in constant pain and not able to function during my normal day. Through this process I realized that like me, many people may not recognize what a chronic injury is and are just living with it.
My injury occurred while playing college football; after my first ankle sprain came many, to the point where I had a permanent ½ golf ball sized swollen bump on my ankle. After college I was still active and worked out and that ankle progressively worsened until I was limping and couldn’t walk. So with the advice of my boss I went to an ankle specialist to see what was going on. After my doc assessed my ankle and looked at the x-rays, which showed a few bone spurs and bone chips, we decided to try a cortisone shot. Fast forward 3 years later, 2 cortisone shots later and I am still limping and in pain daily. I go into my ankle doctor to find that the bone spurs and chips in my ankle had doubled or tripled in size; leaving my ankle no room to function. So the next step was surgery to fix the ankle.
When I went in for surgery they gave me a pre-surgery Qualify of Life questionnaire and to my astonishment I failed it. Every single question they asked I marked to the far end of dissatisfaction and pain…yet even with all the doctor visits and cortisone shots, in my head my ankle wasn’t that bad. I made excuse after excuse to why it was ok to live with this chronic injury and not address it when in reality it was affecting every aspect of my life.
The Seattle Athletic Clubs boasts over 50 group exercise classes a week! Have you tried one yet? As an instructor, I have a short list of suggestions that will make your and the instructor’s experience richer and safer.
Introduce yourself to the instructor before class begins.
Instructors will notice your presence in class, even if you sneak in and go straight to the back row! So, introduce yourself and inform him/her of any injuries you’re dealing with so he/she can be aware of your condition.
Show up on time (means 5 minutes early to set up your equipment). Instructors build their class around a warm-up and a cool-down, and if you miss the warm up you may hurt yourself.
Ask questions! After class, approach the instructor to ask any questions about an exercise or concept you didn’t understand. Instructors love to talk shop.
And finally, give feedback! Whether a compliment or a suggestion, an instructor will want to know what you thought. Let his/her manager know what you thought as well because feedback (positive or negative) can only sharpen our awareness and hone our skills to make us better instructors.
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.
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.
The Seattle Athletic Club just wrapped up another very successful 12 week weight loss competition for 2015. This year we had 24 participants looking to start healthy habits and begin their weight loss journey; 63% of the participants finish the challenge by attending all 12 weekly weigh-ins. Of those that completed the challenge 86% lost weight. Of those that lost weight 85% lost over 5 lbs.
I wanted to take a moment to single out our top finishers for the competition and tell their weight loss transition through their numbers.
1st place Seth Cruse
Seth lost 22.13% of his body weight, decreasing his body fat by 14.04%.
He dropped inches from these main areas: Chest – 6”, Waist – 10” and Thigh – 1.2”.
Before and after photos.
2nd place Denise Kilgore
Denise lost 18.41% of her body weight, decreasing her body fat by 14.63%.
She dropped inches from these main areas: Chest – 3”, Waist – 4.7”, Hip – 6.3” and Thigh – 5.1”.
Denise before and after.
3rd place Rosie Cruse
Rosie lost 16.74% of her body weight, decreasing her body fat by 5.57%.
She dropped inches from these main areas: Chest – 3.5”, Waist – 4.1”, Hip – 3.4” and Thigh – 2”.
Rosie before and after.
We are proud of all the hard work and dedication from everyone that participated in our competition. Many of our participants had great things to say about their Lose It! experience and how it helped them change their lives.
If you are looking to start a fitness program, please come see any of the fitness staff. Everyone at that Seattle Athletic Club is here to help and assist all members with any fitness endeavor. As you can see, you can be more successful using a structured program and network of people looking to help you out. So, when it comes to your next fitness adventure, come talk to the professionals at the Seattle Athletic Club!
For more information about healthy weight loss, please contact Fitness Director, Jacob Galloway.
Denise Kilgore has gone through a lot of changes in her life; if you saw her 5 months ago you may not actually recognize who she was. Starting before the New Year, Denise decided she needed to make a change, a change which came in the way of becoming a healthier person. She has always struggled with her weight, so much so that she couldn’t find many pictures to submit for this article because she hated being photographed. After hearing about the Club’s Evolve program, Denise decided she wanted to start the program right away. She started by working with Tom Sheriff three times a week, she did spin every day she could get into the club (which, yes it meant she came in before working out with Tom), she decided she would try a meal delivery option where you are delivered all the ingredients, a recipe and you cook your own fresh food.
Even though Denise works long days sitting at a computer, she told herself that she can still make it into the gym every day and cook her own meals. She has stuck with those things and made it a habit. I can tell you that every day around 6 am Denise will be in the club spinning and around 9 am three times a week she is in here doing her weights. As the week progressed we all saw Denise shrink down as her strength shot through the roof. Half way through her journey she even was able to take off her braces and smile at all she was accomplishing.
Denise has lost over 45 lbs and decreasing her body fat by over 15%. She has lost so much size that she has had to throw out all of her old jeans and shirts and is swimming in her workout clothes. Denise has dropped life changing inches from these main areas: Chest -3”, Waist –4.7”, Hip –6.3” and Thigh –5.1”. All together Denise lost almost two feet of circumference from her body, she has regained a body weight she hasn’t had since her twenties and has exponentially increased her strength and stamina.
Denise finished second place in our Lose It! weight loss competition and should feel so proud. What I think is amazing about her is that before the competition was over she had already made up her mind that she would be continuing to train with Tom three times a week (she still has her goal of bench pressing a plate on each side of the barbell) because she sees the value in what she has earned and doesn’t want to slow down. The second thing that is amazing about what Denise did is that she didn’t look for a special diet, or try the newest fad in exercise or weight loss; she made up her mind to eat fresh foods, committed herself to getting in her cardio and weights every week and continued on with her life.
It has been a true pleasure to see her transformation unfold before my eyes; all of us at the SAC are excited to see just how far she pushes herself toward her goals.
For more information on weight loss programs or to nominate a Member of the Month, contact SAC’s Fitness Director, at Jacob Galloway.
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 Simply Measured and Paladino participate in our Worksite Warrior competition. We are proud to announce that Simply Measured (trained by Tom Sheriff) won the competition losing 2.97% of their total team weight. Even though Simply Measured won the competition each team had some great individual results which you will see below:
1st Place Team Simply Measured:
All team members were male
83% of them lost over 5 lbs in the 4 weeks
Their team lost a total of 43 lbs in the 4 weeks
The largest percentage of body weight lose by a team member was 4.55%
The average lost per person was 7.2 lbs
2nd Place Team Paladino:
All team members were female
71% of them lost over 4 lbs in the 4 weeks
Their team lost a total of 35.4 lbs in the 4 weeks
The largest percentage of body weight lose by a team member was 5.53%
The average lost per person was 5.1 lbs
If you think your company would be interested in participating in next quarter’s Worksite Warrior competition please contact Fitness Director Jacob Galloway.
