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Goal Setting Check-in
It has been six months since over 100 Seattle Athletic Club members turned in their goals for the 2013 new year. How many people have achieved their goals? There were many goals ranging from running a marathon, losing some pounds, keeping with their exercise goals, doing more outdoor activities and so on. If you have accomplished some of your new year’s goals congratulations; and now its time for you to think of some more goals and work towards those. If you have not yet started working towards your goals it is not too late. Put those gym clothes on, get in the car and get to the Seattle Athletic Club to start and continue your health goals today. Have a question about fitness? Feel free to ask any of our qualified fitness staff to point you in the right direction!
For more ideas or motivation on goal setting, please contact Fitness Director Jacob Galloway.
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Weekly Health Pros
Take advantage of your weekly member benefits by joining our team of professionals on Tuesday evenings at 6:00pm for complimentary personal health consultations. Enhance your overall well being with tips from some of the best health minds in Seattle!
Visit the Events Page of our web site for a complete schedule of our Weekly Health Professionals, or contact Wellness Director Kelly Callison.
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Questions and Answers
By Danielle Zack, Pilates Director
My mom always said, “If you don’t know the answer, just ask!” I field a lot of questions about the SAC Pilates Department. Here are the top 10 questions I get asked most often by curious members!
 Top 10 Pilates Questions
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Pilates Exercise of the Month: Swimming
By Jocelyn Paoli, Stott Certified Pilates Instructor
Swimming stretches and strengthens the muscles along your spine.
How to perform "Swimming"
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Pilates Showcase from a Member's Perspective
Thanks to everyone who participated in the Pilates Showcase on Wednesday, April 24! Our PFT Intern Kendra captured the spirit of the evening with these comments:
The Pilates demonstration yesterday was a great idea! As someone new to Pilates, but too intimated by the studio, this provided the opportunity to talk to the instructors in a neutral setting. The lobby provided a fun and open environment to play and ask questions, so was much more inviting. It was fun.
I’ve always been interested in Pilates but was never aware of how to start and the options available to a beginner. I appreciated having a personal conversation with an instructor about my background and experience and interests and was counseled on what Pilates is, how it works and how to get started. The demonstrations allowed a chance to experience and feel the movements and experiment with the different apparatus and equipment.
Although from an outsider’s perspective it appears simple, I quickly discovered how challenging Pilates actually is. Once I could experience for myself how many muscles are activated during movements, I was humbled!
Catch our next Pilates Showcase on Tuesday, June 25 at 5:15pm in the SAC lobby. See you there!
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Urban Cycling
Summer is here (almost) and it is time to dust off our road bikes and hit the trails! Are you new to Seattle? Here is a great way to get to know some of the awesome bike trails in the city! Are you new to cycling? These trips are great for all skill levels! Do you avoid cycling in the city because of the cars on the road? Only a small portion of the trips will be on a road with cars and we will be in a bike lane the entire trip.
Pre-registration:
June 1 – 10.
$30 per person or $25 for pairs (friends and family welcome!)
Normal registration:
June 10 – 16.
$40 per person or $35 for pairs.
Lunch will be provided by Molly’s Organics. Please specify if you have diet restrictions or need a vegetarian option.
Sunday, June 16
12:00 – 2:00pm
Come explore the outdoors with us! Space is limited so please reserve your space quickly! For more information please contact Outdoor Recreation Coach Thomas Eagen.
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Golf Schools
Drive "Fore" Show and Putt "Fore" Dough
This golf school is suited for players of all levels. You will see your swing on video and learn more about the three most important clubs; the driver, wedges and putter.
The Driver – to help players potentially gain distance and accuracy. Imagine watching your swing on video to help you see and feel your swing.
Wedges – Learn the options for distance control. Imagine hitting the ball closer to the hole and lowering your score.
Putter – Putting is around 40 percent of the game. Work on direction and distance control to improve your putting.
May 31, 9:00am – 12:00pm
July 26, 9:00am – 12:00pm
September 9:00am – 12:00pm
Cost: $119
Short Game School
This three-hour Short Game School and Specialty Shots Clinic is designed for the golfer who wants to improve their game and have fun playing.
Imagine lowering your scores and handicap. Imagine creating a short game handicap for yourself and seeing your improvement.
Instruction will focus on the techniques of the golf swing and on shots in the red zone, such as pitching, chipping, putting and successfully escaping the sand bunker as well as how to read greens.
June 28, 9:00am – 12:00pm
August 30, 9:00am – 12:00pm
Cost: $99 per person
For more information please contact Jacob Galloway or Dave Boivin.
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Do you like to get down and dirty? Survivor Mud Run is coming June 8.
Seattle Athletic Club is preparing a team for the 2013 Survivor Mud Run at Remlinger Farms on June 8.
The Survivor Mud Run tests your ability to run, climb, jump, crawl, and muscle your way through the most extreme 5k Mud Run created at Remlinger Farms! To become a survivor you will have to conquer whatever obstacles get in your way and test your all around toughness, strength, stamina, fitness, and mental determination. Upon your victory you will have earned your title as a Survivor. After crossing the finish line it's time to celebrate with friends, food, music, and a muddy fist in the air!
The Survivor Mud Run is the ultimate adrenaline run ever created. Want to survive? PROVE IT!
For more information about joining our team please contact Fitness Director Jacob Galloway.
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Youth Soccer Camp
Attention all soccer players! Come join the Seattle Athletic Club and retired professional soccer player Taylor Graham in our Spring kids soccer camp. Dress in your kids in their soccer shorts and athletic shoes as they will be doing different drills for 2 hours with expert instruction from these professionals. Please RSVP with Jacob Galloway if you are interested in having your youth attend the camp. Space is limited and please allow 72 hrs in advance for any cancellations.
Sunday, June 9
2:00 - 4:00pm
$20 per child. Space is limited. Please allow 72 hrs in advance for any cancellations.
To enroll your child for this camp please contact Fitness Director Jacob Galloway by June 6.
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Teen Training Camp
Summer is just around the corner; soon your teen will be looking for something constructive to do with their time away from school. Let our certified personal trainers take over and give proper coaching through lifts, give proper technique for agility training and sports specific movements.
Our fitness staff will prepare your teen for the next level of fitness. Through this Teen Training Camp your teens will be given a written manual emphasizing the importance of flexibility, power training and speed & agility training. After the Teen Training program they will be able to take this manual with them and continue to workout with it after completing the necessary form checks and agility corrections performed in this Teen Training Camp. The Camp will involve 2 -3 teens working out together with a specific trainer going over each concept of the camp, twice a week for 60 min sessions. This Teen Training Camp is just $195 per kid for the 4 weeks of instruction.
For more information and to reserve a spot for you youth please contact Fitness Director Jacob Galloway.
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Breakfast Club
Start your day off right with the most important meal of the day! We’ll provide a continental breakfast while you get to know some fellow members and staff. This is a great way to get connected and meet some new people that have similar interests!
Tuesday, June 4
6:30 – 8:30am
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Lose It! 2013 recap
The Seattle Athletic Club just wrapped up another very successful 12 week weight loss competition for 2013. This year we had 27 participants looking to start healthy habits and begin their weight loss journey. Here is how the competition finished up:
We are proud of all the hard work and dedication of 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, no matter what the program, please come see any of the fitness staff and ask them for some assistance. Everyone at that Seattle Athletic Club is here to help and assist all members in what ever their fitness endeavor may be. As you can see from our Lose It! program you get much more success using a network of people looking to help you out; so when it comes to your next fitness adventure come ask the professionals at the Seattle Athletic Club how we can help!
For more information about healthy weight loss please contact Fitness Director Jacob Galloway.
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Member Spotlight: Lori Dickinson
By Swim Instructor, Kelli Zappert
Lori lives and works over 40 miles away from the Seattle Athletic Club. She drives here religiously every Tuesday, Thursday and Saturday to participate in Swim Conditioning. I can always rely on Lori to show up with a smile on her face and eager to jump in. She helps me keep count of the set they are swimming. Her enthusiasm for swimming shows in every length she swims.
She has been a member of the Seattle Athletic Club since the club opened its doors in the 1980’s. Lori started in the swimming program just a short time after joining, going from only being able to swim one length of the pool to participating in the entire workout. She has been actively participating ever since, making her three swim workouts a high priority every week. Swimming has kept her healthy, happy, and relatively injury-free for a long time, she doesn’t plan to ever give it up.
“I’ve had various competitive goals during my swimming years, for 2012 I set a goal just to compete against myself–to swim 250 miles for the year. At the time I set the goal I really didn’t think too much about it, I calculated the number of yards I usually swim in a week and multiplied it by 52 weeks in the year.
What I didn’t think about was the inevitable snow and ice and marathon road-closures that make being late for practice a regular occurrence. I didn’t think about the work and family emergencies that would pull me away from practice. I didn’t take into account a bout with the whooping cough that took swimming away as an option for a number of weeks, or the fact that both Thanksgiving and Christmas hit on swim workouts days. During the summer I realized that hitting my goal was actually going to require some pretty aggressive work on my part.
From that point forward I made it a point to stay late after class if my yardage hadn’t met my daily goal. When the club closed for the summer maintenance I joined another club to keep my weekly yardage up. As the end of the year approached I counted out the number of workouts left, added up the anticipated mileage for each one and realized that I had to swim every single yard in every single workout to make my goal. If a snowstorm or illness prevented me from getting in I knew I wouldn’t make it.
Thanks to my coach, Kelli, who was tracking my mileage just as closely as I was, I got in a couple of extra yards here and there on top of my plan. It wasn’t just my coach that kept me motivated, the other members of the class have always been super supportive of each other, so they helped a lot, too. I hit my 250 mile goal with 2 miles to spare on the last workout of the year. Hooray!”
I look forward to seeing Lori three days a week. Thank you Lori for all of your hard work!
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Our Outdoor Recreation program is taking off! Outdoor Recreation coaches Thomas and Brandyn have been busy exploring and creating new adventures for SAC members and their friends and family. Get out into the gorgeous mountains with our Mountaineering, Mountain biking, hiking and trail running programs or stay a little closer to town with our Urban Biking and Paddle Adventures!
Upcoming Outdoor Recreation programs:
June:
- Climbing: Rock Climbing 101
- 6 week program starting June 10th two days a week - three weeks at the club and three at Vertical World.
- Designed to introduce people to a new hobby in a comfortable way.
- Develop the strength in the gym, and then develop the technical skills on the wall climbing at Vertical World.
- Finish it off with an “On Rock Day” where we go out to Marymoor Park to climb on the walls outdoors or find a trail to hike to do real outdoor rock climbing.
- Urban Cycling: First trip of the season - June 15
- SAC Hikes: Granite Mountain - June 22
- Mountain Biking: Mountain Bike Clinic - June 1 and June 30
- Trail Running: Amber Walz at Carkeek Park - June 29 at 10am
- Adventure Racing: Survivor Mud Run June 8 at Remlingner Farms
July:
- Climbing: “On Rock Day” conclusion to Rock Climbing 101
- SAC Hikes: Hike Mason Lake - July 6
- Mountain Biking: Mountain Bike Clinic - July 20
- Alpine: Alpine Climb: Climb Mt. Baker - July 12 - 15
- Hike + Yoga: Hike + Yoga at Rattlesnake Lake with Amber Walz and Thomas - July 27
Remember. If you don't have a car, it doesn't matter. All of our outdoor adventures have a carpooling option and if you want to play we will find a way to get you out there with us!
Many programs have limited space, so be sure to sign up early for any of the adventures. Connect with Brandyn or Thomas for questions.
SAC Hikes: Granite Mountain
The snow has melted and the sun is out in full force! It is time to break out those hiking boots and hit the trails! June is a wonderful month to explore the Alpine Wilderness area which will be lush with wildflowers.
Join Outdoor Recreation Coordinator Thomas Eagen as we take on Granite Mountain. This hike offers stunning views of the entire Snoqualmie Valley region from an old fire station lookout tower. Experience 3 different hikes in 1!! The first 1/3rd of the hike winds through dense, old-growth forest; the second portion traverses open alpine meadows all finishing with an amazing rock scramble! For those who may be uncomfortable with the idea of climbing on boulders, there is a way to hike around them on a well marked trail.
Departure from SAC is 8:00am.
$30 per person or $25 each for couples
Ride share is available - leaving the Seattle Athletic Club. For more information and to RSVP for the hike contact Thomas Eagen.
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The Seattle Athletic Club wants to help you gain lean muscle and tone up all those pesky body parts with their newest 12 week program Beach Body; to get you ready to look amazing on the beach this summer. The Beach Body workout program is designed to assist you in building lean muscle mass that will leave you feeling great and looking incredible just in time for any of your summer endeavors ranging from that family or high school reunion, getting ready for that dream wedding or just enjoying your vacation in the sun with your newly fit body.
The First month will concentrate on teaching you the difference between fat loss and muscle building and how to start to structure your workout and nutrition for toning up and leaning out with the expert advice from our nutritionist and personal training staff! Then next two months are taking what you learned and putting it into motion with more intense workouts and cardio homework from your personal trainer to really get those muscles firing and body ready for all your summer endeavors!
Our goal with the Beach Body program is to provide you with the information, nutrition, and tools needed to successfully build muscle and lean up. Look for group discussions each month on workout and nutritional topics relative to your workout phase. With each workout phase comes a new challenge; and with the help of our experienced fitness trainers, we will guide you through the program and get your ready any of those summer goals!
For more information on Beach Body or to get signed up please contact Fitness Director Jacob Galloway.
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What are the benefits of using a personal fitness trainer?
Training with a trainer, a friend or a group can transform your exercise routine. Training with someone else can provide you with accountability and encouragement to stick to your routine and push past your limit. It can make working out fun by adding a relational or competitive aspect. But most importantly, working out with someone who can provide quality coaching will allow you to reach new heights of achievement.
Quality coaching is essential to performing your exercises correctly and achieving your goals. Good coaches can identify and challenge your greatest weaknesses, allowing you to make the most progress in the least amount of time. Few people are able to pinpoint, prioritize and correct their areas of greatest need alone: Even gold-medal athletes rely on the watchful eyes of their coaches. In the same way, you need an extra set of eyes to evaluate you and provide feedback. Team up with a friend and take turns coaching each other, seek out a group class or work with a trainer. Whoever your coach is make sure that they can identify your greatest weaknesses and facilitate your ability to overcome them. In addition to the accountability, encouragement and fun that your coach can provide, you will be amazed by the rapid improvements you will make when you overcome your greatest weaknesses with the help of your coach. If you would like to start working with one of the Seattle Athletic Club’s fitness professionals please contact Jacob Galloway to get started today.
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The most advanced fitness staff in Seattle is at Seattle Athletic Club
Here at the Seattle Athletic Club we are always trying to provide the highest quality fitness staff with the newest and most up to date education/certifications. One of our Personal Trainers Damien Krantz attained two of the newest certification from the National Strength and Conditioning Association; the Certified Special Population Specialist (CSPS) and the Tactical Strength and Conditioning-Facilitators (TSAC-F).
The NSCA’s Certified Special Population Specialist (CSPS) credential was established in 2012 to address the fitness needs of individuals afflicted by chronic or temporary health conditions. Health conditions are typically categorized according to the body system and physiological implications involved:
- Cardiovascular – Myocardial infarction, angina, peripheral vascular disease, congestive heart failure, revascularization, heart valve disorders, and/or conduction disorders.
- Pulmonary – Chronic obstructive pulmonary disorder, chronic restrictive pulmonary disorder, pulmonary hypertension, and/or asthma.
- Metabolic – Diabetes (Type I and II), overweight/obesity, pre-diabetes, metabolic syndrome, thyroid disorders, and/or end-stage renal disease.
- Immunological – AIDS/HIV, fibromyalgia, chronic fatigue syndrome, anemia, autoimmune disorders (e.g., lupus, rheumatoid arthritis), and/or blood clotting disorders.
- Musculoskeletal – Osteoporosis, limb amputations, osteoarthritis, lower back conditions, frailty, joint disorders, joint replacements, sarcopenia, posture disorders, and cystic fibrosis.
- Neuromuscular – Stroke, brain injury, spinal cord disorders, multiple sclerosis, cerebral palsy, Down’s syndrome, Parkinson’s disease, epilepsy, balance disorders, and muscular dystrophy.
- Cancer – Multiple body systems affected.
- Psychological/behavioral – Disordered eating, body image disorders, depression, and chemical dependency.
Special populations also include those groups of people with unique traits that are not necessarily afflicted by a chronic or temporary health condition.
- Females that are pregnant, postpartum and menopausal
- Older adults
- Children and adolescents
The NSCA’s Tactical Strength and Conditioning-Facilitators (TSAC-F) apply scientific knowledge to physically train military, fire and rescue, law enforcement, protective services, and other emergency personnel to improve performance, promote wellness, and decrease injury risk. They conduct needs analyses and physical testing sessions, design and implement safe and effective strength training and conditioning programs, and provide general information regarding nutrition.
Damien possesses the proven expertise and certifications to help athletes improve their performance, assess the unique needs of special population clientele, as well as physically train military, fire and rescue, law enforcement, and other emergency personnel to improve their performance, all while decreasing his clientele’s risk of injury. If you would like to ask Damien some questions about training or would like to join him for a session feel free to email him at dkratz@sacdt.com.
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Are You ready for the golf season? Then try out our Elite Golf Program
Are you ready for what the spring has to offer? We're talking about getting ready for golf. Here at the Seattle Athletic Club, we offer an extensive 6 week golf training program called Elite Golf. Elite Golf will put you through a golf movement screening to see if your body has any imbalances. Once these imbalances are found you and your trainer can work to improve your range of motion, flexibility and strength; getting your body ready for the game of golf by the time spring is here.
There are two different 6-week programs to choose from:
Elite Golf: $395
Your trainer will put you through a fitness assessment to see what your body needs to work on in order to improve your golf game. Increase your flexibility, range of motion and strength with one of our professional fitness trainers.
- Two fitness assessments (beginning and end) with a personal fitness trainer.
- Allowing your to learn your body mechanics and where you need to improve on strength and flexibility.
- Six private 60-minute sessions with a personal fitness trainer tailored towards your golf needs
- Let us help you increase your swing speed, concentration, balance and endurance!
Elite Golf Pro: $495
PGA Professional Dave Boivin and your trainer will work as a team with you, sharing the information they find in the assessment and video swing analysis to design a training program that will improve your golf game both on and off the green.
- Two fitness assessments (beginning and end) with a personal fitness trainer.
- Allowing your to learn your body mechanics and where you need to improve on strength and flexibility.
- Four private 60-minute sessions with a personal fitness trainer tailored towards your golf needs.
- Let us help you increase your swing speed, concentration, balance and endurance!
- Three 1/2 hour sessions and two video swing analyses with PGA Professional Dave Boivin at Kayak Point Golf Course.
For more information on how to improve your golf game at the Seattle Athletic Club please contact Fitness Director Jacob Galloway
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TN Multisports leads the Official IRONMAN Canada Training Camp
TN Multisports: Official Coach for IRONMAN Canada TN Multisports, which has a long standing partnership with Seattle Athletic Club, will be the Official Coach for IRONMAN Canada’s debut in its new location in Whistler, B.C., on August 25, 2013.
The official IRONMAN Canada training camp will be from July 25 to 28. Multiple training package options with race entries to the sold out IRONMAN Canada are available.
“We wanted to create an environment that embraced all elements for athletes to succeed: a team, a vast range of knowledge from coaches and an all-around fun atmosphere, elements that are usually missing once athletes leave college,” Teresa Nelson says.
“TNM works with a wide range of athletic abilities and provides a strong foundation for an athlete to continue to develop in sport. We are more than just a group of coaches leading athletes to their dreams, it is an entire family of support.”
Camp Dates: July 25 - 28
Various training plans/options are available. For more information please contact Multisport Coach Teresa Nelson.
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