Category: February Events 2016

February is Heart Health Month, do you know your heart facts?

Complimentary blood pressure readings Friday February 12th

Heart disease is a major problem. According to the CDC, about 1 out of every 4 deaths is related to heart disease in the United States each year. Heart disease is the leading cause of death for both men and women.

An unhealthy heart is one that has Coronary Artery Disease (CAD), which occurs when a substance called plaque builds up in the arteries that supply blood to the heart. CAD can cause heart attack, angina, heart failure, and arrhythmias.

One easy way to know the health of your heart is to have your blood pressure taken regularly.  Normal resting blood pressure in an adult is approximately 120/80 mm Hg; as your resting blood pressure increases so does your chances for CAD. If you don’t know your resting blood pressure, come into the club and have it tested free of charge.

Do you know that the signs and symptoms of a heart attack differ from men to women?

Warning signs found more in women

  • Shortness of breath, lightheadedness, and dizziness (having trouble breathing for no apparent reason)
  • Pain in arms, back, neck, or jaw (pain can be gradual or sudden)
  • Cold sweats (feels like a stress-related sweat rather than perspiration from exercise or spending time outside in the heat)
  • Stomach pain (often mistaken for heartburn, the flu, or a stomach ulcer)
  • Extreme fatigue (challenging to do simple tasks such as walk to the bathroom)

Warning signs found more in men

  • Arm pain (more common in the left, but may occur in either arm), upper back pain and upper middle abdomen discomfort. Overall, upper body pain.
  • Jaw pain, toothache, and headache
  • Shortness of breath, cold sweats, anxiety
  • Heartburn and/or indigestion
  • No signs (1/4 of all heart attacks are silent!!!)

Common warning signs for both men and women:


  • Chest pain, including pressure and squeezing around the chest area.
  • Nausea and vomiting



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


Worksite Warrior Recap All Star Directories vs Open Market

Every quarter we ask our corporate partners to submit teams into our Worksite Warrior program.  Each team of employees then bands together for a month, working as a collective at their work and the club to lose the largest percentage of weight.

This quarter, Open Market’s team won by losing 21.7 lbs while their competition, All Star Directories, lost 16.6 lbs over the holidays and four week program. Every person on Open Market’s team lost weight with the largest weight loss being ~ 10 lbs.  All Star Directories had 2/3 of their teammates lose weight with the largest weight loss being 7.5 lbs.

Congratulations on both teams’ success in both their weight loss and working together as a team to accomplish this feat. If your company would like to compete in our Worksite Warrior program please contact Fitness Director Jacob Galloway for more details.


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


Continue working on setting goals not resolutions.

New Year’s resolutions don’t work, get this:


  • 25% of people abandon their New Year’s resolutions after one week.
  • 60% of people abandon them within six months. (The average person makes the same New Year’s resolution ten separate times without success.)
  • Only 5 percent of those who lose weight on a diet keep it off; 95% regain it and a significant percentage gain back more than they originally lost.
  • Even after a heart attack, only 14 percent of patients make any lasting changes around eating or exercise.


But while New Year’s resolutions don’t work, goals do!  If you have not yet filled out your goal card at the Seattle Athletic Club perhaps you should think about doing it; studies have shown that goals that are written are more likely to be accomplished.


If you need some help completing your goals, just follow the SMART goal setting rules:

·         Specific: make a detail oriented goal.

·         Measurable: make sure the goal has an amount or time associated with it.

·         Attainable: make sure the goal can be realistically attained.

·         Reward Based: treat yourself to a present for completing your goal.

·         Time Based: make sure your goal has a realistic start and end date that gives you the best outcome.

The goals and time frame are entirely up to you. You may want to focus your long-term goals on improving a specific health condition or your goal may be to simply play tennis again. Your success depends on setting goals that are truly important to you—and possessing a strong desire to achieve them. Everyone is capable of achieving well-planned health and fitness goals. Making small, consistent changes often brings about lasting results. If you would like to discuss your 2015 goals with a personal trainer, please contact Fitness Director Jacob Galloway or find a trainer at a fitness desk and start a conversation with them.


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


Welcome Personal Fitness Trainer Melissa Barasona

The Seattle Athletic Club would like to introduce its newest addition to the fitness department Melissa Barasona. Melissa started her health and fitness career with medicine as a nursing assistant, but she soon decided that she wanted to work on the prevention of illness rather than the management of illness. Melissa decided to make a change in careers and transition into personal training while completing her degree in Personal Training from LWIT.  Melissa’s passion is to show people a balance in life; she has past experiences as a yoga instructor, youth Parkour instructor, and personal trainer. If you are interested in training with Melissa, please contact her at

Fundamentals of Rowing

Starts –  Thursday, February 4th |  12:00pm

Do you wonder how you can get the most effective workout on a rowing machine? Would you like to try rowing on the water someday but feel you wouldn’t know what to do? Then join this six week class and learn how to use a rowing machine like the Rowers do.

In this 50 Minute class we will explore:

Rowing Machine


  • Stroke Rates
  • Using 500 meter splits
  • Proper use and settings of the “Damper”
  • Power Graph
  • Variable workouts
  • Rowing for Power, Cardio, Cross training, Core, & Coordination



Program commitment of six weeks $165.00 per person. (Pay in advance, no prorating for missed classes. Minimum of 3 participants required for class to happen)

For more information, please contact our Personal Fitness Trainer, Nathan Palmer at

Pilates Exercise of the Month: HIP CIRCLES

 Purpose:  Hip Circles focus on the abdominal muscles; stretches the front of the shoulders, across the chest, and down the arms.

Starting Position: Sit in a V position with the arms extended behind the body, hands resting on floor; fingers face away from body. The legs are together, about a 60 degree angle from the floor.

1.        Inhale, move your legs down and around to the right.

2.       Exhale, complete the circle, bringing the legs to the left and back up to the starting V position.

3.        Complete 3-5 sets.

Visualization: Imagine your hands are stuck in cement and you are unable to move your torso except to keep it lifting to the ceiling.

 Head to Toe Checklist:

*   Begin small, increasing circles as you gain strength.

*   Circling the legs too low will compromise your abdominals.

*   Don’t let the upper body collapse.

*   Press the shoulders down and away from your ears.


Prop yourself up on your elbows if maintaining straight arms is too difficult.

IMG_0382 (1) IMG_0384 IMG_0385 (1)

Cycle Workshop

February 6th

Cycle Studio-Please sign up in the Cycle Studio

10:30am-11:30am | Cycle 101: Introduction to Cycle and the Keiser M3 bikes with Jocelyn.

Jocelyn will teach you proper bike setup, hand positions, standing and seated riding positions, and 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 30-45minute ride incorporating a variety of terrains and drills you may experience in a class.

For more information, please contact our Group Exercise Director, Anna Miller at