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Seattle Athletic Club Downtown - November 2011 Newsletter

Seattle Athletic Club Newsletter

Thanksgiving Holiday Hours and Classes
Latest Blog Posts
Breakfast Club Social
Weekly Health Pros
New Evolve Weight Loss Program
Zarak Khan - New Squash Pro
Staying Motivated as Seasons Change
Winter Sports Prep & Play
Outdoor Adventure Events
Free Ski Conditioning Class
Jingle Bell Run Training Program
November Cooking Demo: Tom Douglas
New! PediWox Pedicures and Manicures
Tempo Training for Swimmers
SAC Volleyball
Pilates Exercise of the Month
Pilates Mat Class Q & A
Can Pilates Make You Taller?
Meet Your Personal Training Team
Personal Training at the Seattle Athletic Club Downtown
Vitamin D "The Sunshine Vitamin"
Exercise Gift Set - Now Available in the Pro Shop
Parent's Night Out

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Recently on Our Blogs - Seattle Health and Fitness Professionals
Our Blog provides a wealth of valuable information written by Seattle's best trainers, instructors and health professionals. We invite you to read some of our recent postings like:

Improving Running Strength and Preventing Injuries with Resistance Training for the Seattle Marathon Series
Low Down on the Kettlebell
Tips to Improve Your Running Form
Avoid fitness fads
Strengthen your GLUTES!
How Eating so Much Protein Could be Making Me Fat!
Try ActivTrax
5 Ways to Fight Stress and Burn Fat
Balance Training Proven to Decrease the Risk of Ankle Injuries
Single Leg Dead Lift for Greater Performance, Strength and Balance!
Tempo Trainers…What are they and why do I need to know how to use one?
Thanksgiving Holiday

Club Hours of Operation:
Thursday, November 24th
6:00am - 2:00pm

BODYPUMP 9:00 - 10:00am
Yoga 10:00 - 11:00am
Cycling 10:30 - 11:30am

Club Hours of Operation:
Friday, November 25th
5:00am - 10:30pm

6:15am Sports Conditioning cancelled.
6:30am Pilates Mat moved to 8:30am.

All other classes will follow their regularly scheduled times.

Make the Club Part of Your Social Network

"Like" the Club page to stay engaged with our community and interact with the Club.

If you Tweet, be sure to follow us on Twitter to receive updates from the Club and great health information!

Our blog is a great source of health and fitness insight - direct from your fitness professionals at the Club.

Our YouTube Channel is another great resource of exercise videos created by many of our talented professionals!

Breakfast Club Member Social

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, November 1st
6:30 - 8:30am

Weekly Health Pros

Weekly Health Pros Take advantage of your weekly member benefits by joining our team of professionals on Tuesday and Wednesday evenings from 5:30 - 7:00pm for a complimentary personal health consultation. 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 Emily Watson.

Free Ski Conditioning Group Exercise Class

Ski Conditioning Class Interested in a group exercise ski conditioning type class? Every Tuesday at 6:35pm Marissa will be teaching a group exercise class to prep your body with ski specific drills so you are ready to hit the slopes. It will run through December 27th in the group exercise studio.

Come Jingle with the SAC!

Jingle Bell Run Training Looking for something fun and active to look forward to during the craziness of the holiday season? Why not set the goal of training for your first 5K? What better choice than the festive Jingle Bell Dash! And it supports the Arthritis Foundation! Already registered? Already a seasoned Jingle Bell runner? Even better, this program has exceptional benefits for you too! Having a structured plan is a great motivator and helps you keep track for your training and progress. The SAC wants to help train you for your Jingle Bell fun!

Program Highlights:
  • 8 week training program
  • Easy to follow step by step approach to training
  • Daily workouts with detailed instruction and training advise
  • Training Peaks web based application that manages your training schedule
  • 2x/week group runs: Tuesday night track and Saturday long runs (both are optional)

Program Details:
Start date: October 17th
End date: December 11th (jingle day)
Cost: $80/8 weeks

Contact Running Coach Bridget Jones-Cressman for more information.

Cooking Demo with World Renowned Chef Tom Douglas

Cooking Classes We are very excited to announce that Tom Douglas is back at Seattle Athletic Club for his 4th cooking demo. As many of you probably already know, Tom and his wife own eleven of Seattle’s most exciting restaurants: Dahlia Lounge, Etta’s, Seatown, Palace Kitchen, Lola, Serious Pie Downtown, Serious Pie Westlake, the Dahlia Workshop, Cuoco, Tingmomo, and Brave Horse Tavern, plus a retail bakery, the Dahlia Bakery. With almost 30 years in the biz, Tom helped put Seattle on the culinary map by cooking global cuisine with regional and seasonal ingredients. This is going to be an exciting event that you don’t want to miss as Tom will be personally teaching us how to make a Thanksgiving dinner with killer gravy.

Tom Douglas’s cooking demo will be held Thursday, November 10th starting at 6:00pm in our lobby.

Tickets are limited. Please RSVP to Emily Watson at 206-443-1111 ext.294 by November 3rd to reserve your spot.

The cost is $20 per person.

Tempo Training for Swimmers

Tempo Training for Swimmers Understanding the ability to combine stroke rate (tempo) and distance per stroke in order to increase speed and power output in swimming is very important. A few years back a scientist from New Zealand developed a little device that has made swimming more fun, more exact and more about the science of the sport and physiology. The Tempo Trainer (TT).

Seattle Athletic Club Blog About Tempo Training

Holiday Teen Activities

Teen Training School is out for the Holiday season! Well almost…here at the SAC we want to keep your teens active and healthy while giving your mind and body a rest for a while. We are excited to offer you and your family opportunities to stay healthy and learn new skills with some novice and intermediate weight lifting instruction from our certified personal trainers with our Teen Training Program. This program is for highschool and college athletes emphasizing teaching proper form with weight lifting as well as agility and plyometrics.
  • Teen Training is $195 per teen (must have a minimum of 2 teens per session)
  • 8 – 60 minute workouts with one of our trainers
  • Teen Training manual with sample workouts and sport specific nutritional advice from the Seattle Athletic Club’s nutritionist.
Here at the SAC we are trying to help promote incorporating healthy lifestyle habits in your teens for years to come. For more information please contact the Fitness Director Jacob Galloway.
SAC Volleyball

VBall Calling all volleyball players…the SAC is putting on a one day 4 on 4 volleyball round robin tournament coming in November. Get your knee pads out and get ready to bump, set and spike with fellow SAC members and friends. Don’t have a team, contact fitness director Jacob Galloway to get put on a free agent list and placed on a team. Don’t think you have your skills honed enough to play... well contact PFT Stephanie Weishaar and WSU volleyball alumni to help coach you to a better player.

Pilates Exercise of the Month: Swimming
By Jocelyn Paoli, Stott Certified Pilates Instructor

Pilates Exercise of the Month: Swimming

This advanced exercise lengthens the stomach muscles while strengthening the back muscles.

Seattle Athletic Club Blog Swimming

Pilates Mat Class Q & A

Have you ever taken a mat class, and wondered why we teach them the way we do? I’ve been teaching mat classes since 1999, and I hear these same questions over and over. Let’s address them!

Why doesn’t the Pilates Instructor workout with us?
A Pilates Instructor teaches her class based on what she sees, and she responds to your abilities. Observe the mat class closely and you will notice that a good Pilates mat class is interactive. Are you having trouble with an exercise? She may come over to help you. Is the class moving too slowly? She will give you energy with her voice. If she did her whole workout in front of you, why would you come to class? You could just stay at home and pop in a DVD if you would rather just go through the motions and not be pushed. You are not the “audience”; you are the active participants and are helping to design the class!

Why does the instructor walk around? What is she looking at?
She is looking at you! She is watching your form and judging your abilities so that she can form the exercises around the needs of the class. When I’m teaching, I notice right away as people walk in whether they are dragging their heels with a lack of energy, or come bouncing in with a lot of energy. If they have a lot of energy, I’ll make the 100 more challenging by adding the criss-cross legs. During the roll-up, I notice if the class is generally flexible or stiff. If no one can touch their toes, I’ll spend more time stretching during single-leg circles. I like having the dim lights.

Why are the brighter lights on?
The instructor needs to see you! Dim lights are great for a meditative, stretching, breathy class. But Pilates is meant to invigorate, not put you to sleep.

Why is there no music?
Pilates is very rhythmic. Can you picture the instructor counting the 100 right now? What about open leg rocker? Have you ever done the criss-cross quickly, then slowly? Each exercise has its own rhythm that is unique to that particular exercise. We manipulate the rhythm to make the exercise harder or, occasionally, easier for you. Music would interfere with this technique.

Vitamin D "The Sunshine Vitamin"
by Jill Maag, The Shop Manager

Now that Fall is here, it’s even more important that you are making sure that you are getting enough Vitamin D. Vitamin D, the “sunshine vitamin”, strengthens the immune system and lowers the risk of illnesses like diabetes, heart and kidney disease, high blood pressure, cancer, osteoporosis, and multiple sclerosis, as well as some infectious diseases such as tuberculosis and seasonal flu. It’s a nutrient that the body makes from sunlight and is also found in fish and fortifies milk. For us Seattleites, we need to be even more cautious about our Vitamin D levels since we don’t get as much sun absorption as other parts of the country. Despite the awareness and known health potential of Vitamin D, as many as half of all adults and children are said to have less than optimum levels and as many as 10 percent of children are highly deficient, according to a 2008 report in The American Journal of Clinical Nutrition.

The Shop carries a full line of essential Vitamins and supplements. Our Vitamin D contains 5000 IU, allowing for just one dose per day. They are all made from fine minerals that enable maximum absorption and results. They retail for $14.95, which is an exceptional value for a quality product without the fillers you find in cheaper brands.

Mention this article and receive 10% of your supplement purchase.

Exercise Gift Set - Now Available in the Pro Shop

The Shop has a great gift, wrapped and ready for this Holiday Season. Purchase an Exercise Gift Set that’s great for traveling or any location. The set includes Exercise on the go workout cards, created by our own fitness department, as well as a jump rope to assist with cardio, and a versatile resistance band for strength training.

For more information, visit The Shop or contact The Shop Manager, Jill Maag.

Parents Night Out

Please join us for our Fall inspired Parent’s Night Out. Kids will enjoy a movie, pizza and a snack, and make a cool arts and craft revolving around Fall.

November 11th
6:00 - 10:00pm

$15 for the first child and $5.00 per additional child. Non-Member $20.00 for the first child $10.00 per additional child. Sign up deadline is October 31st. Limited to children ages 1-7.

The NEW Evolve Weight Loss Program

Lose weight, get fit and take charge of your health with the SAC’s new and improved Evolve Weight Loss Program. 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!
  • 3 – 40 minute sessions or 2 – 1 hour sessions with a personal trainer a week
  • 5 meetings with our Nutritionist
  • 1 personalized shopping trip
  • 2 meetings with our Wellness coach
  • 2 RMR Tests
  • 2 body comp evaluations
  • Plus handouts every week!
Contact Wellness Director Emily Watson for more information.

Staying Motivated as Seasons Change
by Christine Moore, Personal Fitness Trainer

With the transition in seasons, some of us start to revert back to hibernation mode. We are no longer able to enjoy the sunny outside weather that motivates us to get out and move, zapping our energy and in some instances dragging us down with feelings of depression. With the winter months and holidays quickly approaching don’t get caught in the downward spiral of getting too comfortable, missing workouts, or sacrificing your nutrition “just because of the holidays”. As the days get shorter and weather starts to change, it’s a great time to set resolutions early to beat the cold weather blues and keep your motivation running. Don’t lose sight of your fitness goals; try these tips to help keep you motivated!

Seattle Athletic Club Blog 15 Tips to Stay Motivated

Zarak Khan – Former #8 World Ranked professional squash player and new Squash Professional at the Seattle Athletic Club - Downtown

The Seattle Athletic Club is proud to welcome Zarak Khan to the club as our new Squash Professional at the Seattle Athletic Club - Downtown.

Zarak is not only a former #8 World Ranked professional squash player, but has demonstrated his extraordinary ability in squash both as a player and as a squash coach over the past 30 years. His credentials include: Gold Medal Winner (Pakistan National Team) in the World Team Championships in 1994, a Team Gold (Pakistan National Team) and an Individual Gold in the Asian Squash Championships in 1994 and 1998, and an individual Gold Medal Winner in the 1998 Asian Games.

He is an Elite level adult and junior high performance squash coach with Team Gold win as the Coach for the Pakistan National Team in the 2002 Asian Squash Championship, and Gold and Silver individual wins for the Pakistan National Team Junior Squad at the British Junior Championship in 2007 and the ASF Junior Championship in 2008. Many players he has coached have played in the top #100 of PSA World Tour rankings.

To book a lesson with Zarak; please contact him at or 206-443-111 ext. 275.

Winter Sports Prep & Play

Have you heard of all the adventurous activities you can do in the Pacific Northwest winter!? Here are just a few: Alpine skiing and snowboarding, rondo skiing, back-country touring and big mountain skiing, cat and heli skiing, snowshoeing, XC skiing, skate skiing...TAKE A BREATH! Are you ready to learn a new winter activity or touch up on some skills and get strong for playing on the mountain slopes?

The Seattle Athletic Club is proud to offer Winter Sports Prep & Play Classes this fall; allowing you to be able to ski or ride in the powder this season without getting tired, become strong and stable BEFORE the snow comes so you don’t have to worry about injury and can just PLAY in the snow!

For only $249.00 you get:
  • 7 weeks of Snow Sports Session (2 classes a week)
  • 25% OFF Exclusive PRO-FORM for FAT-YPUS SKIS and other winter sports gear
  • Local ON SNOW day with Brandyn and Thomas
  • A specialized winter sport training program and some awesome energy boosts from Brandyn and Thomas on Mondays at 5:30 pm and Wednesday at 7:00 am!
This program is co-designed by Professional Athlete and Coach Brandyn Roark and Personal Fitness Trainer Thomas Eagen as an interactive circuit to build your body for any winter adventure through balance, strength, stability, intensity, coordination and most importantly HAVE SOME FUN and LAUGH all while doing it!

Outdoor Adventure Events

Rain or shine, the Northwest has some of the best outdoor recreation anywhere! The Seattle Athletic Club is proud to offer you its newest outdoor adventure programs featuring Outdoor Adventure Coach Brandyn Roark.

1:1 or small group Personalized Mountain Bike Skills Sessions: available by appointment only! $75/hr; 2 people $45 ea. or 3+ people $40 ea.

SAC has two rock climbing instructors who are ready and excited to teach you the skill and strength behind climbing! If you would like to do 1:1 or small group climb skills and strength sessions please connect with Brandyn our Outdoor Recreation Coach.

Also, Coming late fall, SAC will be doing a 6 week Climbing Session taught by Will Paton. Sign up to learn skills, technique and the strength you will need to reach your goals on the rock wall!

We also have a new relationship with Vertical World, our local climbing gym. During Will's 6-week course you will have the opportunity to climb at Vertical World. In January they are opening a NEW climbing gym with 80+ foot walls!

Have you always wanted to climb Rainier or Adams or Baker? Do you want a new challenge for next season? The wintertime is time to get strong, stable and fit for climbing season. AND this next spring/summer SAC has our OWN climbing guide to show us the way up the mountain! Please connect with Brandyn, our Outdoor Adventure Coach to be updated on details and first in line to sign up to climb the peaks next season! Stay tuned for more details as the winter months settle in.

Connect with Brandyn for more details and to find out how you can start your technique sessions at SAC and take them to the wall at Vertical World!

• Do you have limiters in your life that get in the way of you achieving your goals OR even keep you from having FUN with your sport? Brandyn is a Psycho-Social Rehabilitation Specialist and a Professional Athlete who can help you find those limiters and turn them into strengths. She specializes in developing concrete building blocks and learning skills necessary to building your mental capacity for Optimum Sports Performance. Do you have fears around your sport? Fear of success or failure? Do you lack self esteem or self confidence or want to learn how to "quiet your mind" when the world spins around you and all you want to do is focus on your workout? Contact Brandyn to work with her 1:1 on your personal goals and limiters or in a small group you design. She also does guided visual imagery and visualization for Sports Performance that will enable you to TRAIN YOUR BRAIN BEFORE YOUR BODY and allow you to reach your full potential in performance. $75/hr; 2 people $45 ea. or 3+ people $40 ea.

For more information about our Outdoor Adventure Events, please contact Brandyn Roark.

Can Pilates Make You Taller?
by Danielle Zack, Pilates Director

Can Pilates really make you taller? According to SAC member Lenell Nussbaum the answer to this question is yes!

Lenell began Pilates a couple of years ago. She experienced regular back pain due to scoliosis and decided to give Pilates a try.

“The biggest change is that my back is no longer a pain issue. The by-product is that I am taller!” said Lenell.

Pilates works in several magnitudes – twisting, bending and extending – to strengthen the “powerhouse”, the muscles that support your spine. More space between the vertebrae is created by working and articulating the space in these magnitudes, thus lengthening your spine, improving your posture and in essence making you taller.

“I have 'powerhouse' muscles that didn't know they were supposed to be the powerhouse. Really now: muscles on the front side of my spine? I was confident my gene pool had omitted them. Although I have always preferred doing things that I do well, it was clear I needed to do something that was difficult for me: find these muscles and engage them.”

Pilates exercises are specifically designed to reach and engage the “core” or “powerhouse” muscles. Exercises such as spine stretch forward on the mat, short spine on the reformer and push the pedal down on the Wunda chair strengthen the muscles surrounding the spine, therefore creating support for the spine allowing you to stand more erect. The extra space created by stretching the spine will actually lengthen the spine and reduce pain caused by poor posture or weak muscles.

“My favorite aspect of Pilates is hanging upside down by my ankles! It offers my crooked back great relief. It feels like gravity is finally on my side. I also like short spine, where is get to turn upside down on the reformer. If gravity helps me stretch the spine, apparently the exercises help me strengthen the muscles in between to retain some of the space. I've located several of those muscles I didn't know I had. We're getting to know each other.”

Lenell has grown 1.5 inches since starting Pilates and is now living pain free!

New! PediWorx Foot and Nail Care Treatment

Modern Foot and Nail Care Treatment Room offering techno pedicure is now open to Seattle Athletic Club Downtown members for your health and enjoyment. Treatments will be available to both men and women in Massage Room B (accessible from both lockerrooms).

About PediWorx...
Neglecting grooming and looking after your feet can result in yellow, chipped and thick toenails, dry and peeling skin, and altogether, in unhealthy feet. Regular pedicure salon-goers know that a traditional pedicure can be relaxing and refreshing but not always will help to solve a problem like an ingrown nail.

The latest innovation in the beauty industry called Techno Pedicure has arrived to change current esthetic foot and nail care with the help of modern technology.

The Techno Pedicure procedure differs significantly from the traditional technique. Your feet do not come into contact with water or with conventional scrapers or cutters. When your cuticle is cut with nippers or when calluses removed with a scraper during a traditional pedicure procedure your skin responds with its protective function – it grows back fast and turns out to be even harder. Not to mention a risk of injury and infection. Whereas the new techno pedicure allows for treating your feet’s skin more gently leaving your epidermis undamaged. As result your feet will remain soft and beautiful for much longer.

Pedicure Services:
Basic Techno-Pedicure (45 minutes) - $55.00
Therapeutic Techno-Pedicure (60 minutes) - $65.00

Manicure Services:
Techno-Manicure (50 minutes) - $35.00

Add-Ons to Pedicures
Excessive callus - $20.00
Cracked skin - $20.00
Thick nail - $20.00
Corns - $20.00

Shellac Manicure - $40.00
Shellac Application (to any service) - $15.00
Polish change - $10.00

Book your appointment at the Front Desk or call 206-443-1111.

Video of the Month: Power Band Training

"Power Band Training" by Personal Fitness Trainer, Adriana Brown.

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Meet your Personal Training Team

Jason Anderson – CSCS Training 10 years
Training Philosophy: By utilizing my education and training, I strive to instruct, educate, and guide individuals through the steps necessary to achieve and succeed in their personal fitness goals.

  • Pre- and Post-Rehabilitation Programs
  • Sport Specific Training and Conditioning
  • Weight Management

Adriana Brown - NSCA-CPT Training 10 years
Training Philosophy: Hard work and smart work will make you the best, healthy and most efficient you possible.

  • Kettlebells
  • Olympic lifts/Barbell
  • Sport Specific Training and Conditioning

Thomas Eagen - NSCA-CPT Training 3 years
Training Philosophy: My training style focuses on core development, body awareness, and injury prevention.

  • Body Weight Training
  • Kettlebells
  • TRX

Jacob Galloway - ASCM HFS Training 5 years
Training Philosophy: Training with correct form, pushing limits, having fun while learning and always sweating.

  • Conditioning & Plyometric Training
  • Cross-training
  • Powerlifting

Jody Garcia - Certified Martial Arts Master Training 20 years
Training Philosophy: Showing people there true potential and discipline through Martial Arts training.

  • Boxing
  • Martial Arts
  • Youth Fitness

Damien K. Krantz - CSCS, NSCA-CPT Training 10 Years
Training Philosophy: I enjoy helping everyday individuals apply the fundamentals of exercise science and nutrition in order to achieve their goals.

  • Advanced Program Design
  • Special Populations
  • Sport Specific Training and Conditioning

Curt Ligot - NSCA-CPT Training 11 years
Training Philosophy: Training the body from toe to finger tip with flowing natural motions is the key to healing and peak human performance.

  • Aquatic Athletics and Rehabilitation
  • Elastic Power, Speed & Strength
  • Foot Strengthening

Barbara Miller - ACSM HFS Training 9 years
Training Philosophy: Strength and Pilates based education, I believe in functional body movements, core conditioning, producing a strong center in both body and mind which transfers outside the gym into a balanced lifestyle to meet the client goals.

  • Core Strength/Pilates
  • Lymphatic Movement
  • TRX

Christine Moore - NSCA-CPT Training 3 years
Training Philosophy: Strive to create an overall balanced physique, through hard work and consistency by focusing on functional strength training & conditioning, core/postural awareness and most importantly nutrition!

  • Conditioning & Plyometric Training
  • Sports Specific Training and Conditioning
  • Total Body Strength/Bodybuilding

Will Paton - NSCA-CPT, NASM-PES Training 3 years
Training Philosophy: Physical fitness is a way of life; it is not a start and end goal but rather a mindset and commitment to a lifestyle change.

  • Circuit Training
  • Power Lifting
  • TRX

Jake Pedersen - CSCS Training 5 years
Training Philosophy: Assisting in others' growth and wellness by helping them achieve their health and fitness goals with an energetic, non-forceful, healing approach to fitness while keeping workouts fun, fresh, and exciting.

  • Integrating Balance and Core Training
  • Kettlebells
  • Traditional Training

Brandyn Roark - NSCA-CPT Training 10 years
Training Philosophy: I coach from a synergistic approach with the mind and body; understanding what motivates my client is the whole journey and encouraging and inspiring them to break beyond boundaries they have placed themselves in is my ultimate goal for them.

  • Mental (Sports Psychology) Coaching
  • Outdoor and Mountain Recreation
  • Pre- and Post-Rehabilitation Programs

Amber Walz - NASM- CPT, CES, PES Training 9 years
Training Philosophy: The key to success in health and longevity is variety and moderation. Striving for both can lead to physical and mental wellness.

  • Functional Training
  • Corrective Exercise
  • Sport Specific Training and Conditioning

Stephanie Weishaar - NASM-CPT Training 4 years
Training Philosophy: I train to inspire, educate, and help people live a well-balanced lifestyle by teaching people how to move their bodies correctly in order for them to see and feel the results.

  • Circuit Training
  • Flexibility Training
  • Functional Training

Personal Training at the SAC

Why Train with a SAC Personal Trainer?
It’s Your Body! All trainers will take your personal goals and make a specialized workout for your needs.
  • Doctor’s Prescription…Exercise! No medical issue is too big or too small for one our highly educated trainers to work with or around.
  • Like Fun and Challenging Exercises. Do you have a training style or piece of equipment you want to learn to use... chances are our Personal Training Department will have someone who is certified to coach you.
  • Need a Workout Revamp or Jump Start? Our Training staff can take a look at your old workout and give it a new spin and breath of fresh air... whether it takes one session or a couple.
  • Special Occasions! Do you need to transform that body for a wedding, summer vacation or reunion…we can help fast!

Why Our Training Staff Stands Out From the Rest... Certifications!
We require all of our trainers to meet stringent certification requirements from respected organizations such as the:
  • American College of Sports Medicine (ACSM): emphasizing clinical and special populations
  • National Strength and Conditioning Association (NSCA): emphasizing sports/athletic performance
  • National Academy of Sports Medicine (NASM): emphasizing rehab and corrective training

Are you looking for something specific? Chances are we can teach it!
  • Advanced Program Design - designing any type of workout program based on your goals and fitness level.
  • Aquatic Athletics and Rehabilitation - using the resistance of water to strengthen muscles and joints.
  • Body Weight Training - learning how to move your own body through space properly.
  • Boxing - utilizing stand bags, gloves and jump ropes to give you a workout.
  • Circuit Training - giving you a group of exercises that you perform back to back to keep your heart rate up.
  • Conditioning and Plyometric Training -giving your heart a workout through movements usually involving jumping and throwing.
  • Core Strength/Pilates - using Pilates movements to strengthen the core.
  • Corrective Exercises - strengthening those important small muscles to correct muscle imbalances or weak muscles causing the body harm.
  • Cross-training - using anything and everything to give you a well rounded workout.
  • Elastic Power, Speed and Strength - using fluid movements to create power without the creating a sore body.
  • Flexibility Training - working on full range of motion and correcting wrong stretching patterns.
  • Foot Strengthening - true strength comes from a strong foundation and thus strong feet.
  • Functional Training - utilizing balance and strength to train you for everyday tasks.
  • Integrating Balance and Core Training - using uneven surfaces to strengthen stabilizer muscles.
  • Kettlebells - using the Russian iron ball with a handle to perform fully body workouts.
  • Lymphatic Movement - helping move your lymph fluid throughout your body to help with circulation and repair.
  • Martial Arts - learning basic martial arts promoting respect, self-control, and self-discipline.
  • Mental (Sports Psychology) Coaching - getting you over those life & sporting hurdles that your mind is keeping you from attaining.
  • Olympic lifts/Barbell - using the barbell to perform snatches, cleans and overhead presses.
  • Outdoor and Mountain Recreation - learning and training for any outdoor activity such as Climbing, Alpine Sports, Skiing, Mountain Biking.
  • Power Lifting - learning how to perform deadlifts, squats and bench presses with different workout tools.
  • Pre and Post Rehabilitation Programs - strengthening the injured area before surgery or after surgery to get you back to “normal”.
  • Special Populations - have a medical issue, you can still workout with this type of training.
  • Sport Specific Training and Conditioning - using sports specific movements with resistance and training your lungs for sports performance.
  • Total Body Strength/Bodybuilding - sculpting your whole body to fit any image you desire through hard work.
  • Traditional Training - using dumbbells and barbells to create a full body workout.
  • TRX - suspension training using your own body weight and different angles to create a great workout.
  • Weight Management - whether you are trying to gain weight or lose weight, these techniques and training styles help you reach your weight goal.
  • Youth Fitness - training youth to move their bodies correctly and acquire correct technique to create a healthier body.
To set up a new workout plan with any of our trainers, or if you have questions on how to incorporate any of our Specialized Training classes in to your workout schedule, please contact Fitness Director Jacob Galloway.
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