Peppermint Latte
There’s a chill in the air and everyone is in Holiday rush mode. Let the café warm you up with the perfect drink. Get yourself a Peppermint Latte featuring Illy coffee.
CLICK TO RECEIVE $.75 OFF
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Flip Turn and Breastroke Clinic for Kids
Our next flip turn and breaststroke clinic is being held on December 9th from 7:00-8:00pm. During this clinic, kids will be introduced to the flip turn and breastoke, or given tips to impove their ability.
This clinic is $10.00 for members and $15.00 for non-members. Sign up at the Sports Desk. Space is limited to 12 swimmers.
MORE ABOUT THE FLIP TURN
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Shop Till You Drop!
Do you need to do some holiday shopping without the kids? Drop them off in Kid’s Court for some playtime while you hit the stores.
 Monday, December 8th
8:00am-8:00pm
Friday, December 12th
8:00am-8:00pm
$6.00/per hour per child. Contact Kid’s Court to reserve your spot!
For more information please contact Roni Olson.
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Kid’s Create a Gift
We have everything your child needs to make their own special holiday gifts. There is nothing better than a handmade gift from your little one. Make a box of love for mom, a treat holder for dad, or a key chain for grandma & grandpa.
This event is for children ages 3-8. Space is limited, sign up at the sports desk to reserve your spot.
* Reservation and cancellation deadline is December 10th.
For more information please contact Roni Olson.
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Meet Deb Voss
The Seattle Athletic Club would like to welcome our newest instructor, Deb Voss. Deb has been an athlete and fitness enthusist since childhood. She started her career in the fitness industry teaching swim lessons in college. In order to keep herself in shape, Deb enjoys triathlons, running, cycling and Pilates. When she’s not teaching or training for an event, she does all sorts of volenteer work, especially at her daughter and sons school. Try Deb’s Strength Conditioning class on Saturday mornings at 9:15am.
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Film Night
Terminator 2:
Judgement Day
Nearly 10 years have passed since Sarah Connor was targeted for termination by a cyborg from the future. Now her son, the future leader of the resistance, is the target for a newer, more deadly terminator. Once again, the resistance has managed to send a protector back to attempt to save John and his mother Sarah.
Tuesday, December 9th at 7:00pm
*Please note that there will be no film night in January but a new series will begin in February!
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Annual Member Holiday Party
 It’s the season for giving and this event is our gift to you. The Seattle Athletic Club will be your host on December 5th for an evening of appetizers, drinks, light fare and sparkling FUN!
Free childcare is available, but space is limited so sign-up today!
 Please RSVP by contacting Angie McCaw or Betty Ireton.
Please note that the Club will close at 6:00pm for normal use.
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| Survive the Holidays
The holidays are just around the corner. With the anticipation of this wonderful season the Seattle Athletic Club will be here to assist you in having a successful holiday. Who doesn’t get excited for the parties?! You may be tempted by the high calorie foods and drinks which will then lead to lack of motivation to exercise. To keep you on track this holiday season join our Holiday Survival Challenge!
Pre and post measurements are taken, sample cardio workouts are give,n and Wellness Director, Erin Nelson, will keep you accountable.
Make sure to sign up for your pre measurements with Erin Nelson the week of November 18th – 22nd, appointments fill fast!
10 TIPS TO HELP YOU SURVIVE THE HOLIDAYS
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The Anatomy of a Strength Workout
By Paul Nelson, Personal Fitness Trainer
In the spirit of continually challenging yourself in the club, there are many, often overlooked, variables that can be changed in your workout. The problem with most of the workouts that we were taught as kids or in books is their design came from bodybuilders. As a trainer rarely do I come across someone who is trying to be a bodybuilder or who can safely handle the loads imposed on them by these types of exercises. Most of us have busy schedules and want the most benefit for our time with the goal of feeling and looking better.
Here is a list of variables that are always present in your workout and can be manipulated:
Sets Reps Weight
Rest Tempo Stability
For example you want to work your chest muscles so you decide to do the bench press. Your chest is burning at the end. In order to progress most people will do more reps, more sets or add more weight. This will make it harder but there are still three other variables to consider. What if you decide to go twice as slow and pause at the bottom of the lift, now you are changing the tempo and challenging your muscles in a new way. This is a great way to overcome plateaus. Now lets say instead of waiting 3 minutes to do your next set you start doing pushups immediately on the ground. Now you have changed your normal rest time and have decreased the stability. Pushups are a less stable chest exercise than the bench press because your arms are working individually and your core is no longer stabilized by the bench. This decrease in stability has much more benefit in relation to sports and real life, as well as making your whole body feel and look better. Another example would be getting off of the leg press machine and learning to do a proper squat with your feet on the ground. After you learn the squat you can follow a progression pattern of decreasing stability. You can try a squat on the bosu ball, then a single leg squat, then a single leg squat on the airex pad all the while manipulating the variables mentioned above such as weight, tempo and rest times between sets. This can truly be a way to take your workout from great to phenomenal!
In conclusion the beauty of changing up all of these different variables is that you can use your muscles in a new way and surprise your body. You can burn more calories, overcome a plateau, and improve your performance for a specific sport or life in general.
Fore more information or to help improve your current workout, contact any one of our personal trainers.
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| 2008 Jingle Bell Dash 5K Run!
Be a part of the largest Jingle Bell Dash and Walk in the nation. Join Seattle Athletic Club’s team lead by Wellness Director Erin Nelson for the 2008 Jingle Bell Dash Run. Everyone wins! You partake in a healthy activity, money is raised for a worthy cause and proceeds will be donated to the Arthritis Foundation.
Meet the team at the club at 7:15am and carpool to Westlake Center, where the race will take place. Or if you want to go straight to the race meet at the Starbucks in front of 5th and Pine.
Contact Erin Nelson to register. Registration ends Monday, December 8th.
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Cholesterol Screening
Northwest Hospital will be at the club on Wednesday, November 12th. Get your Fasting Cholesterol Lipids tested from 7:00 – 10:30am and Total Cholesterol HDL from 7:00 – 1:00pm.
$15 Fasting Cholesterol Lipids
$10 Total Cholesterol HDL
Sign up with Erin Nelson or at the sports desk by Monday, November 10th.
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Sleep Disorder Clinic
Sleep disorders are more common than you may realize. There are many signs and symptoms of a sleep disorder, but some may be more subtle than others. Symptoms can be anywhere from irritability, moodiness to difficulty staying focused at work.
If you would like to know more about sleep disorders join, Founder of Sound Sleep Health, Dr. Gandis Mazeika as he will take you through 2 clinics.
Monday, December 1st from 6:00-7:00pm: Insomnia and Sleep Fragmentation. Monday, December 15th from 6:00-7:00pm: Snoring and Sleep Apnea.
Sign up at the Sports Desk or with Erin Nelson.
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Child I.D. Day and NW Harvest Food Drive
Mark your calendars! Give your kids the gift of extra safety this year with up-to-date identification. The Seattle Athletic Club is proud to host Alliance 2020, the Puget Sound’s leading screening firm, for a Child I.D. day. Alliance 2020 and their team of certified technicians will be in our lobby on Saturday, December 13th, from 11:00am – 2:00pm.
This event is FREE with a food donation to our food drive for NW Harvest.
What will be provided?
Complete Child ID Record
Laminated Pocket Record for Parents
Fingerprinting by Certified Technicans
DNA Collection Kit
Dental Record (ToothPrints Dental Plate Available for a Small Charge)
This service will be open to the public, so invite your friends!
For more information please contact Betty Ireton.
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Intro to Cycling
Learn how to set-up your bike, how to ride, the differences between each handlebar grips, common instructor cues and more!
Tuesday, December 2nd
12:00-1:00pm or 5:30-6:30pm
Sign up at the Sports Desk or contact Erin Nelson with questions or comments.
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DECEMBER 5TH CLUB HOURS
