Seattle Athletic Club

May
03

Inspirational Member of the Month: Andrew Gall

Andrew approached our Lose It program this year with a lot of optimism, determination and energy. He has been a member for 8 years and just within the last few years, his weight has fluctuated quite a bit. Andrew has participated in the Lose It Challenge fairly regularly over the last 5-6 years and each time he would lose a little weight, but it never really stuck. This year has been a different story and a complete turnaround. He ended 2016 the heaviest he has ever been, his weight was yo-yoing and he was experiencing issues with high blood pressure. Along with that, he won a slot to participate in the “Escape from Alcatraz” triathlon. This year, Andrew rededicated himself. He was ready to make changes for the better and dove in head first.

He met Chris last summer during a swim efficiency training and decided to get started training more regularly with two goals in mind, to lose weight and prepare himself for the triathlon. Andrew would come in for his training sessions and work, and just when you think he was done he would take a spin class or jump in the pool for laps. The guy was all in!

“Last year I was only able to lose 15 lbs. during the Lose It Challenge, in retrospective while I did focus on the work out portion of Lose It, I had never really concentrated on diet. I would say that having a balanced diet, weighing myself every day and tracking calories was the key to this quarter’s success. I worked with Mellissa and she helped come up with a successful formula for “fueling”. Mel’s approach of adding the right items not necessarily eliminating was key. I tracked my weekly diet using “My Fitness Pal” and noted a few deficiencies and where I was eating some of the wrong items. A program at work sent me a wireless scale that linked with the tracking app. My Garmin Fenix 3HR watch tracked all activity.

After Mel’s analysis I was able to tweak my diet, we added protein, vegetables and complex carbohydrates.  I had to cut down the sweets, cheese and other carbs. I cut out all Beer and Alcohol for January and Lent. I was able to settle in on a pretty standard menu which has been maintainable.” By Andrew Gall

Andrew burns up to 1,000 calories in his twice per week workouts with Chris. He’s been participating in the swim to Mt. Rainier Challenge and plans to make 72 miles by May 1st. He spins 2-3 days a week and takes HIIT once a week. In the 3 months of Lose It, Andrew lost 32 pounds and 15 inches from his body and his blood pressure dropped by 20 points. He feels better, is gearing up for his triathlon on June 11th and has a goal to lose another 20 pounds by then. Andrew, you are an inspiration and we look forward to what the next few months hold for you. Congratulations on your success thus far. Keep after it!

Apr
29

Gain an Edge: Pilates Helps Improve Cycling Performance

Cycling has been becoming increasingly popular as a sport, as an easy form of training and as a cheap form of commuting and transport. Training for cycling has been traditionally very simple; the more miles the better! But could the introduction of Pilates help the cyclist?

The answer to this is a resounding yes – at both an elite level, and also for someone who is using their bike to get to work or for health benefits. For any cyclist, improving efficiency is key – the more power they can produce with less effort, the faster they can travel for longer.

It is easy to spot a tiring cyclist – as fatigue sets in, their effort becomes less and less efficient, and as they pedal, their bodies will start to roll from side to side on their bikes. In contrast, riders who are still moving efficiently will have their legs turning the pedals smoothly while their head, shoulders and body remain still and secure, in doing so they are wasting less energy to propel the bike. Clearly, the longer a cyclist is able to maintain good form on the bike, the more efficiently they will use their energy and the further and faster they can go.

Pilates targets the core muscles that help stabilize the rider on the bike, keeping the spine in a stable position while the limbs move. So by improving their core strength, cyclists can increase their power output. An increase in core strength also improves balance and therefore bike handling – always an advantage in both performance and safety for cyclists at all levels.

It is not just through the core where performance gains can be found. Pilates also encourages improved limb alignment when moving. Again, the key here is improved stability. Making the movement more stable improves the movement pattern in the leg, stopping the knees and feet from turning or twisting during the pedal stroke. This delivers significant benefits in both force production and efficiency and – equally important – also helps protect against potential knee or ankle injuries.

Cyclists frequently have lower bone mineral density than sports people in other disciplines – this means that their bones are softer and more susceptible to fractures. By adding some resistance based training – Pilates works well for this – load will be put through these bones and joints which will increase their bone mineral density, increase resilience and reduce the risk of fractures in crashes. Another advantage of using Pilates for resistance training is that it will improve muscle strength without increasing bulk, allowing cyclists to improve their power to weight ratio (watts/Kg).

Last but not least, let’s not forget that Pilates is known for its ability to improve flexibility and posture, so it’s a great way to redress some of the postural and muscular tightness and imbalances that cycling inevitably brings. Cyclists tend to suffer from tight hip flexors, necks and upper backs, caused by being hunched forward over the frame – it’s a particular issue for racing cyclists. Pilates will help stretch and lengthen these muscles, and also strengthen them so they don’t set tight and short, this is another good preventative measure to avoid injury.

Competitive cyclists can build Pilates into their regimen during both the on- and off-season. In the off-season they can use it to help build strength and improve alignment. During the season, it will help them stretch and release tight muscles while improving core strength.

Given most cyclists’ obsession about getting their bikes as light and strong as possible, perhaps it’s time more of them thought about their bodies in the same way, and start improving their speed, efficiency and endurance while warding off injury by introducing Pilates to their cycling regimen.

To read the full article, go to: http://www.ten.co.uk/pilates-for-cycling/

For more information, please contact Pilates Director, Susan Foley, at sfoley@sacng.com or (206) 522-9400 ext. 281.

Apr
29

Memorial Day Holiday Schedule

Monday, May 29th

 

Club Hours │6:00 am – 2:00 pm

Cafe Hours │7:00 am – 1:00 pm

Kid’s Court Hours │8:00 am – 2:00 pm

 

Group-X Schedule:

9:00A YOGA

9:15A BODYPUMP

10:30A CYCLE

11:30A BARRE

 

Pool Schedule:

Open Swim │6:00 am -10:00 am

Lap Swim │10:00 am – 2:00 pm

 

Happy Memorial Day!

Apr
29

Employee of the Month: Zack Knight


We would like to congratulate Zack Knight for receiving Employee of the Month!

Zack grew up in Wenatchee and moved to the Seattle area to go to school. He started at Seattle Athletic Club in 2011. He first began working a couple of days a week at the Sports Desk. From there he branched out to our Facilities Department. Zack has demonstrated himself to be flexible and dependable, at times working long hours and being on-call. Zack has also taken on the task of doing at least one overnight a week to ensure everything in the Club stays in working order. In his free time Zack enjoys hanging out with friends and family and watching sports or playing pool. He also likes watching movies and playing video games.

Thanks Zack for all your hard work!

Apr
29

CPR/AED/First+ Training

Saturday, June 10th │1:00 pm

Cost: Member  $65 │ Non-Member $75+Standard Guest Fee

 

Are you CPR, AED, and First Aid certified? If a loved one, coworker or even a stranger on the street were to collapsewith life-threatening injuries would you know how to help? Emergency situations are unpredictable, however with the proper training you can be prepared to correctly and confidently react and save lives. Who knows who you could become a hero to…

During this class your certified American Heart Association instructor, Austin Rutledge, will teach you how to perform CPR, use an AED, and administer first aid through real-life scenarios. This course will be taught based on the American Heart Association Curriculum and upon completion your certification will be good for 2 years.

Class registration is limited so please sign-up at the Front Desk by Saturday, June 3rd. Also, please be prepared for the class to run up to 4 hours long.

For more information, please contact our Communications Director, Danielle Reddish, at dreddish@sacng.com or (206) 522-9400 ext. 254.

Apr
29

Balance! – A workshop for simple strategies to challenging yourself & keep your balance steady

Saturday, May 20th│ 9:00-10:00 am

Complimentary to Members │ Non-Members may attend with standard guest fee


The ability to balance is a critical part of injury prevention, but it is also an important functional part of general fitness. Our balance reflects our brain’s capability to make sense of, and respond to, information from various sources of input. We can keep this skill functioning at its best if we understand the components and challenge them in the right ways. In this workshop with Peg Maas, PT, DPT, you will learn how balance works and have the opportunity to see how you are doing with each of the different factors that contribute to your physical stability.

Whatever your age or your balance skill level, and whether you want to be safe walking down the corridor or using a slackline, if you want to know how to zero in on the best balance exercises and skill-building for you, come to this active workshop. We will explore ways to make sure you stay balanced! You will come away with a greater understanding of the components of balance and how you can add some fun and important pieces to your exercise routines. 

Please register at the Front Desk by Monday, May 15th.

For more information, please contact Communications Director, Danielle Reddish, at dreddish@sacng.com or (206) 522-9400 ext. 254.

Apr
29

May is National Bike Month – Does your bike need a tune-up?

Month of May

 

In celebration of National Bike Month, 2 Wheel Revolution is offering SAC members a special on standard bike tune-ups for $45 during the month of May! Fellow member and 2 Wheel Revolution owner, Ed Brewer, has been your Maple Leaf neighbor since 1990. He has 20 years of professional experience and is a full-time cyclist and racer, himself. Ed offers a flexible 7-day-a-week schedule with bike pickup and delivery service. Make your appointment today!

For more information and / or to schedule an appointment, please contact Ed Brewer at ed@twowheelrevolution.com or (206) 947-3143.

Apr
29

Pass PHIT!

Let’s Pass PHIT!!!

Have you heard of the PHIT Act?? It stands for “Personal Health Investment Today” & if passed by federal legislation it would allow any American to use pre-tax accounts like Health Savings Accounts (HSA) & Flexible Savings Accounts (FSA) to pay for qualified fitness expenses. This would mean a 20-30% savings on your membership costs.

Your health is our priority, we stand behind this Act & we hope you do too! Please follow this link to let your voice be heard –>https://www.votervoice.net/IHRSA/Campaigns/49300/Respond

 

Apr
29

Additional Kid’s Programs in May

Parents Night Out!

Friday, May 5th │5:00-9:00 pm

Cost: Members $45+tax │Sibling Discount $30+tax │Non-Members $55+tax

 

Bring the little one(s) to yet another exciting Parent’s Night Out! Your kids will enjoy an action packed night with friends, filled with dinner, a craft, gym time, movie with popcorn and swimming! Let us wear your kids out while you enjoy an evening to yourselves.

Be sure to pack a swimsuit and goggles for your child! A minimum of 4 sign-ups are needed to run this event. The sign-up and cancellation deadline is Wednesday, May 3rd. Accounts will be charged for late cancellations and no-shows.

 

Mom’s / Dad’s Afternoon Out

Tuesday, May 9th& 23rd │3:30-6:30 pm

Cost: Members $30+tax │Non-Members $40+tax

 

Need an afternoon to yourself? Mom’s / Dad’s Afternoon Out! is a perfect time for you to drop the kids off and do just that.

 

Mom’s / Dad’s Morning Out

Wednesday, May 3rd& 17th │9:00 am – 12:00 pm

Cost: Members $30+tax │Non-Members $40+tax

 

Now you can have the morning to yourself as well. Come drop the kids off while you do some shopping or just relax.

 

SAC to the Rescue!

 

Did your babysitter call in sick? Drop the kids off any time during our normal operating hours, for as much time as you need.

Monday – Friday | 8:00 am – 8:00 pm

Saturday | 8:00 am – 1:00 pm

Sunday | 8:00 am – 12:00 pm

For more information, please contact Childcare Director, Roni Olson, at rolson@sacng.com or (206) 522-9400 ext. 253.

Apr
29

Babysitting Training Class

Sunday, May 21st │8:30 am – 3:30 pm

Cost: Members $135+tax │Non-Members $155+tax

 

The Seattle Athletic Club is offering a babysitting prep class that will help prepare young adolescents to be safe and nurturing babysitters. Topics included are basic care, home and play safety, preventing accidents, emergency situations and scenario role play. They will also participate in a 30-minute hands-on training in our drop-off childcare that will allow your future babysitter time to practice their skills, time permitting.

Upon completion your adolescent will be Child & Infant CPR Certified and take home a binder full of great tools and resources they can reference at any time.

A small snack will be provided. Please be sure to send a lunch with your child.

A minimum of 6 sign-ups needed to run this event. The sign-up and cancellation deadline is Monday, May 15th. Accounts will be charged for late cancellations and no-shows.

For more information, please contact Childcare Director, Roni Olson, at solson@sacng.com or (206) 522-9400 ext. 253.

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