This years tour begins Saturday, July 3rd with our first class at 8:00am to kick it off the competition. If you are determined for the yellow jersey, you will be riding 2,580 minutes, 43 classes in total with the tour finale being a two hour long class.

HOW IT WORKS:

1. One point is awarded for each minute you cycle so don’t be late and don’t leave early!
2. A running tally will be kept and the results will be posted at the end of each weekday. You will need to sign in and sign out of class (per the clock in the studio), the instructor will verify that you were there by taking role and initialing the sign in sheet.
3. That’s it – good luck!

Take this challenge and opportunity to try out our variety of instructors.
MONDAYS
6:30am – Donna Call
12:00pm – Lisa Duncan

TUESDAYS
6:15am – Heather Anderson
6:30pm – Heidi Dullum

WEDNESDAYS
6:30am – Julie Corman
12:00PM – Deb Voss

THURSDAYS
6:15am – Cindy Kruger
6:30pm – Heidi Dullum

FRIDAYS
6:30am – Heather Anderson
12:00pm – Julie Corman

SATURDAYS
8:00am – Whyle McConnell
9:15am – Lisa Duncan

SUNDAYS
9:00am – Whyle McConnell

SUMMER KICK OFF WEEK
Join us for a week of fun and excitement as we kick off our 2010 summer camps. This 5 day camp will give your child what he/she needs to get in the mood for summer. We will be visiting a variety of local attractions (museum, zoo, theater, and much more.) You won’t want to miss out! This camp is for ages 4-12.

July 12th- 16th
9:30am-3:30 pm

$165.00 +tax Members
$195.00 +tax Non-Members

Sign-up/Cancellation Deadline is Monday July 5th

ANIMAL ADVENTURE WEEK
In this 3 day camp we will be learning and exploring all that mother nature and it’s animals/creatures has to offer. We will visit the Woodland Park Zoo, Seattle Aquarium, and the Arboretum.

July 19th, 21st, 23rd
9:30am-3:30pm

$120.00 +tax Members
$150.00 +tax Non-Members

Sign-up/Cancellation Deadline is Monday July 12th

LIL ATHLETES CAMP
Lil Athletes is an introduction to sports, sportsmanship and teamwork for children between the ages of 4 and 7. This 3 day camp is always a big hit with parents and children.

July 26th, 28th, 30th
9:30am-12:30pm

$65.00 +tax Members
$95.00 +tax Non-Members

Sign-up/Cancellation Deadline is Monday July 19th

Exercise video "Russian Twist with Medicine Ball Throw" demonstrated by Personal Fitness Trainer, Paul Nelson.

The Kettlebell has been around since the 1700’s. Kettlebell 101 will be an informative and great workout experience with this incredible fitness tool. Build strength and endurance by doing exercises that are truly unique to the kettlebell and use your workout time more efficiently and gain more benefits doing it!

This program will take participants on a 5 week progressive training program. The first goal will be to learn kettlebell function and safety. Next, will be workouts utilizing the squat, swing and turkish get-up to build strength and cardiovascular endurance. Be prepared to work hard as hardstyle kettlebell certified instructor Paul Nelson takes you through a full body workout using only kettlebells and bodyweight.

Tuesday mornings starting August 3rd and
Thursdays at 12:00pm starting August 5th

Contact Paul Nelson with any questions about Kettlebell training or to sign-up in advance for his new program.

The human body is like a machine, an endless and constant process of self maintanance. Our "machine" requires energy to run. That energy comes from two different sources: fat and glucose in which we need to have reserves for both. When it comes to fat, our genetic code defines which area of our body is more prone to store fat. Unfortunately, we can NOT target a specific "problem" area to burn fat. The rule says "last on, first off", meaning, the last area where fat was added will be the first area to lose the fat.

So, what can you do? There are many factors to burning fat. A major one is to expend more calories than you consume. One pound of fat equals 3,500 calories. It is possible to lose one to two pounds per week in a healthy manner by following these three key steps.

First, make sure you eat often (every 3 to 4 hours), so your body does not feel the need to store energy for "later".

Second, you need to do cardio-respiratory exercise which allows you to utilize both fat and glucose as energy. It is important to train our body to be efficient at burning fat while doing cardio. Even though I recommend to dedicate specific time to cardio workouts, it is vital do determine your AT (Anaerobic Threshold). AT is defined in bpm or heart rate. In simple words, while working on cardio, it is the point where you really need to focus on your breathing, you could not hold on a conversation anymore and there is a burning sensation (lactic acid), while exercising. At that point, your body stops utilizing fat as energy. So, once you define what AT means to you in heart rate, I suggest you try staying below it and work on intervals. Work on cardio at least 3 times per week for at least 20 minutes each time. Aerobic activities boost fat burning for up to an hour after we stop them.

Third, resistance exercises (weights, cables, etc.). While resistance training, your body depends on glucose as the main source of energy in order to promote muscle development. The more muscle we have, the more energy we burn. The recommendation is at least 2 or 3 times per week of resistance workouts. While doing resistance training, it is important to work on major muscles to maximize energy utilization. You can also incorporate exercises that will bring your heart rate up like jumping rope and step-ups, anything that requires a little burst of energy. These will help you burn more calories!

The above is a simple guideline and place to start. To learn more on how you can maximize your workouts to burn more fat contact Fernando Rosete.

Athletes who put focus on their agility training can gain that competitive edge which in most sports can help you win the game. Agility training requires cognitive focus, balance and control, as well as strategic planning. When adding agility training to a workout you are adding a mental component, diversity, and it can be fun and skill specific if necessary.

READ LAMONT'S BLOG POST

Maintaining a healthy diet is key to supporting your workout goals. This nutritious and easy to prepare dish is perfect for lunch or dinner. High in extra-lean protein, you can adjust your carbohydrates by using a whole-grain bun, or wrap burger butter lettuce leaves.

Asian Turkey Burger - Serves 2

• ½ pound extra-lean
• ½ teaspoon sesame seeds, toasted
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon sliced scallions (include both the white and green parts)
• ½ tablespoon toasted sesame oil
• Generous pinch red pepper flakes (increase or decrease for your personal taste)
• 1 garlic clove, minced
• 1 tablespoon chopped fresh cilantro
• 1 ½ teaspoon low-sodium soy sauce
• 6 pineapple rings
• 2 orange bell peppers, cut into ½-inch rings
• 1 red onion, cut into ½-inch rings
• 4 butter lettuce leaves
• 2 whole grain buns