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Marathon Training
Join us for the first annual Seattle Rock n’ Roll Marathon and Half Marathon. June 27, 2009. Start your training early with Triathlon Coach Teresa Nelson to ensure adequate preparation and to prevent injury, but most importantly to join in on all the fun! The training program will give you a base outline of mileage to cover throughout the weeks preceeding the race along with 2-3 weekly runs with the group.
During training, proper fueling, goal setting, stretching, and most importantly personal support will be available to you for questions. Tuesday workouts consist of tempo runs, hill training and track intervals; while the weekends are designed to progressively build on your running endurance.
As an added bonus, you will get some great deals from many local sponsors including Seattle Athletic Club, Road Runner Sports, Inewmed, and more!
$300 per person (can be split into two separate payments in January and April).
To sign up contact Teresa Nelson.
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Celebrate Valentine’s Day
with Heart Healthy Foods!
By Gracie Hunt, Events Director
Time after time, many of us plan a special Valentines Dinner for that special someone. Here is a simple, elegant and heart healthy “Make-at-Home” menu alternative to the overdone “Dinner Out” using 10 Heart Healthy Foods.
Grilled salmon on a bed of spinach sautéed in olive oil
Steamed edamame &fresh tomato salad with lemon vinaigrette
Served with a whole grain artisan bread
Apple Crisp w an almond & oatmeal crumble topping*
Red Wine - MacMurray Ranch Pinot Noir will go nicely with the Salmon and the Dessert
APPLE CRISP RECIPE
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New Class!
Youth Swim Conditioning
Stephanie Wang will be offering a new Youth Conditioning class for ages 6-14 on Sundays from 10:00 - 10:45am.
This will be a conditioning and skill building class focused on technique, endurance and of course FUN!
No need to sign-up, just contact Teresa Nelson if you have questions.
20 min Complimentary
Swimming Lessons
Swim instructors Stephanie Wang and Donna Chan will be offering complimentary 20 min swim lessons to you and/or your child. This is a great opportunity to learn what you can work on while swimming on your own or what your child can improve upon as they progress through their swimming skills.
Pre-registration is required and you must be signed up by the Thursday before the weekend of the class you would like to attend. Classes will be held every weekend in January on Saturdays and Sundays, 9:30 - 10:30am.
Please register by contacting Teresa Nelson.
Pool Etiquette/Policies
1. The pool is not open for additional lap swimming during swim class times.
2. Lifeguard Family Open swim is available to members on Sundays from 11am-1pm. At this time a parent must be present with their child in the pool. One parent per two children.
3. During adult lap swim only times, there are no additional lanes available for family/children’s swimming.
4. When there is not a class schedule and it is not adult lap swimming only, then priority is given to swim lessons (lane 1) and family swim for lane 5. In the event that lanes 1 and 5 are not being utilized then it is
open to lap swimmers. Please recognize that when a family or lesson shows up these lanes will be cleared for usage.
5. Lanes 2-4 will always be available for lap swimming in the event that it is not a class time or that it is not designated adult lap swim only. In the event that there are two swimmers in a lane the lane will be split,
meaning one person will swim on the left side and the other on the right side. If there are more than two swimmers then it is required that you circle swim, meaning going down the pool on one side and back on the other.
6. At no time is a lane in the pool only available to one member at a time. The lanes are to be shared by the members.
For questions, comments, concerns, please contact Aquatic Director Teresa Nelson.
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Are you ready for BODYPUMP™?
You won’t know unless you try it. Fitness clubs in over 70 countries around the world have implemented BODYPUMP into their Group Exercise line-up and have seen positive results. Les Mills, the creator of BODYPUMP™ and seven other amazing programs, has established the world’s best fitness formula for results and fun.
What is BODYPUMP™? BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!
The concept behind BODYPUMP™ is endurance strength training in which lighter weights are used with higher repetitions. The key to your success comes from a solid foundation in technique. The music is motivating and inspiring and pushes you through the difficult class. The instructor coaches you in proper technique as well as motivates you to achieve your goals.
 BODYPUMP™ will be coming to Seattle Athletic Club in early Spring!
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Cardio vs. Lifting Weights:
Which Burns More Calories?
By Damien K. Krantz, CSCS, NSCA-CPT
There is a great deal of confusion surrounding body composition improvement. Conflicting information saturates the media concerning what methodology is most appropriate to help us reach our goals, which leads to many of us expending unnecessary time and energy in the gym doing the wrong things. Approaching our goals from the wrong direction, unfortunately, keeps them out of reach.
First, we need to get a few things straight. Body composition is the comparison of adipose tissue (fat) to lean tissue (everything else). Those of us who desire to shape, tone, and define our bodies often mistakenly identify our primary goal as simply “weight loss”. In reality, our goal is more accurately described as “body composition improvement”. Losing weight alone will not produce the result we strive for. We also need structure – in the form of lean muscle.
To put the bottom line up front: Lifting weights (resistance training) is a better way to improve body composition than cardiovascular exercise.
CLICK HERE FOR THE COMPLETE ARTICLE
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10 Heart Healthy Foods
Salmon - High in omega-3 fatty acids which helps reduce fatty plaque formation in the arteries
Olive Oil - This monounsaturated fat will help lower your total cholesterol!
Leafy Vegetables - Rich in nitrites and nitrates that reduce heart damage related heart attacks
Tomatoes - Contains lycopene which has been shown to reduce the risk of heart disease and potassium which may reduce high blood pressure
Soy - Edamame - Helps reduce cholesterol absorption in the intestine
Oats - Grain with the highest amount of soluble fiber, which helps reduce LDL (bad) cholesterol and ultimately the risk of heart disease.
Apples - Helps lower blood pressure and aids in overall heart health!
Almonds - A great cholesterol-free protein source and reduces risk of coronary heart disease
Whole Grains - Good source of fiber that greatly reduces the risk of heart failure
Red wine - Good source of antioxidants! Helps build HDL (good) cholesterol and inhibit LDL (bad) cholesterol.
To learn more about the healthy eating and nutritional benefits of the foods listed, please contact our Nutritionist, Alison Wilson, for more information.
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Pilates Exercise of the Month:
Single Leg Kick
By Jocelyn Paoli, Stott Certified Pilates Instructor
The purpose of the Single Leg Kick is to work your hamstrings, biceps & triceps while stretching your thighs, knees, and abdominal muscles. This is a great exercise for cyclists!
DOWNLOAD THIS MONTH'S EXERCISE
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Run/Walk Your First 5K
It’s time to tackle those New Years’ resolutions by joining the “Run Your First 5k Running Group!” The group is catered to anyone who is new to running and would like to train for the St. Patty’s Day Dash 5K on March 15 with a supported running group. The group will meet two times a week for organized and supported group runs.
Tuesday work outs will consist of run strength conditioning, hill training and track intervals. Thursday workouts will be designed to progressively build your running endurance.
During training runners will also be covering proper running techniques, fueling, stretching, and will be given personal support for questions via email and phone.
Why run alone, when you can run with a fun group of fellow SAC athletes?
To sign up contact Teresa Nelson.
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Make a Difference in 2009
Do you know someone with cancer? Have you met someone that needed an organ donation? Have you given blood during a blood drive? Have you donated money to your favorite children's charity lately? If you are looking to make a difference and do some good in the coming year follow PFT Adriana Allison and become a bone marrow donor today!
Adriana has recently joined 11 million other people in the movement to help those in need look forward to a future. It's so easy, visit www.marrow.org, you pay a fee of $52 (for testing material) and the organization sends a simple "swab" packet to rub on the inside of your mouth. You send it back and Viola you have just become a bone marrow donor. It's so easy! You must be between the ages of 18 and 60 and in good overall health. The donation process is pretty painless (but not completely) and is a one day in and out process. All the medical care is free. It take 5 minutes to register and you could save someone's life.
We've all been touched by illness in some way, you could be the difference in life or death to someone.
If you have more questions please contact Personal Fitness Trainer Adriana Allison.
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