It’s that time again; time to bring out your grass skirts and Hawaiian shirts! With the cold, rainy months behind us and the sun beginning to shine, it’s time to celebrate! Join Seattle Athletic Club for an evening full of food, cocktails and authentic Hawaiian entertainment.

THURSDAY, JULY 22nd
6:30–8:30pm

RSVP by July 16th

For more information please contact Sara Krentzman at 206-443-1111 ext.262.

Keep up the good work! This month you can receive bonus points for participating in our Ultimate Jumprope Group Ex class, hopping on the basketball court for a game of pick-up basketball, taking a yoga class, or bring your kids to Open Family Swim.

Check the Sports Desk for updates on when these bonus points are available!

Remember that all members who obtain 50 stamps by August 31st will be entered into our Grand Prize Drawing to win 1 of 5 fabulous Grand Prizes! Prizes include a 40’ Toshiba HD LCD with 1080p full HD, Tandem Paragliding trip for 2, a Cooking Class for 2 at Restaurant Volterra, and more!

Also, the 1st 50 members to obtain 50 stamps will receive one of the following prizes:

• 30-minute Massage
• 40-minute Personal Training Session
• 40-minute Private Pilates Session

Summer is a great time for a fresh and revitalizing smoothie. If you are working extra hard to get your Summer Rewards punch card filled before everyone else, swing by the cafe for one of our new smootheis! They are a delicous treat to help you recover from another awesome workout at the club! Each new smoothie has been specifically designed to promote better health, help with recovery and provide you a great energy boost.

SAC TRIM N FIT ORIGINAL
Fresh strawberries and banana, nonfat yogurt and a trim n fit boost.

IMMUNITY BOOSTER
Blueberry, banana, nonfat yogurt, soy, antioxidant boost and flax seed oil.

TROPICAL RECOVERY
Mango, pineapple, orange juice, non-fat yogurt, protein and a multivitamin boost.

PEANUT POWER
Peanut butter, banana, non-fat yogurt. protein, fiber boost and omega-3 boost.

P,B and J
Peanut butter, non-fat yogurt and your choice of strawberry, raspberry or marionberry and an energy boost.

TRIPLE BERRY REJUVINATOR
Strawberry, Raspberry, Marionberry, non fat vanilla yogurt, your choice of boost.

SAC ENERGY SHAKE
Single or double shot of illy iced espresso with non-fat yogurt. Make it a mocha and add chocolate!

The Tour de SAC is back, and we want to see how strong you are!

Seattle Athletic Club is happy to announce the return of the Tour de SAC which will take place in conjunction with the Tour de France from July 3rd - 25th. So clip in to your cleats and get ready for some motivating classes and spirited competition!

GET READY.
This year the program is more engaging than ever before! Our instructors have designed their classes to mimic every leg of the Tour de France. For example, some days on the Tour you will have mountain stages, other days you will have flat or medium mountain stages.

Daily prizes will be given away in every class! Every cyclist has the opportunity to win - every day. In addition, if you finish 50% of the tour (i.e. attend 11 classes on 11 different days) you will be entered into a drawing to receive a Tour de SAC cycle jersey. For those who participate in the event and are unable to complete 11 classes throughout the Tour - you will be entered into a drawing for a Cycle Cap.

FINISHERS PARTY!
Lastly, at the end of the Tour we will have a party to celebrate all of the hard work.

Like every other cyclist, I've always dreamed of going to Le Grande Boucle, The Superbowl of Cycling, Le Tour de France. I want to see my heroes battle it out on the most storied roads in the sport. Col de Tourmalet, Col de Aspin, Le Champs Elysees, we will see and ride them all! After a number of false starts, this is the year. As part of a group that includes my wife, fellow SAC cycle instructor Abigail Stansfield and SAC member Camilla Fletcher, I will be riding portions of the stages and following the race for the last week into Paris. Up close and personal with all the riders and frenzied crowds. Up to one million people a day!

Can Lance's intellect and savvy beat Contador's pure talent? How will Andy Schleck figure into the mix? Who will be this year’s "wild card" and come out of nowhere to a life of stardom ala Thomas Voeckler? Can the "Manx Missile" make it to Paris and claim the Green Jersey competition? Can you tell I'm excited? We commonly ride the last 30-60 miles of the stage, on the course the pros ride, and then take in the spectacle of the finish. Afterwards it's off to the hotel to salute the victor over dinner, and retire to our beds to do it again the next day. So during the last week of your Tour de SAC, think of us riding along with you, just half way around the world. For info on this trip (and many others) go to great-explorations.com Get out and ride!

Exercise video "The Box Push" demonstrated by Personal Fitness Trainer, Curt Ligot.

ULTIMATE SAND BAG WORKOUT
Tuesday and Thursdays from 12:00 - 1:00pm.

Curt has put together this great mid day workout for anyone looking to get twice the results of their normal workout in half the time.

The sandbag is an old tool receiving new publicity due to the ever evolving exercises and the amazing results it produces. Using the sandbag is different from anything you’ve done before, because it’s filled with sand and the shape of the bag is ever changing. The weight isn’t even, creating a balancing act with every movement. With these characteristics, each rep will be different from the last.

It’s a fantastic tool for increasing power and strength, but even better for combining strength work with your cardiovascular work. That’s how we kill two birds with one stone, or sand bag! We accomplish a full body workout that will produce lean muscle gain, fat loss, and strength. Not to mention it’s a whole lot of fun.

If you would like to get started in the Ultimate Sand Bag Workout, contact Curt today at 206-443-1111.

Two big races occurred in the triathlon world and several of our SAC members were out representing.

HONU 70.3
This half ironman takes place in the mecca of all triathlon land, the place where the ironman championships take palce each year. The ironman is cut in half and the athletes take part in the most challenging part of the course of the ironman distance. The course would be known as super fast but the winds and the heat are what make this race an epic journey. Among the athletes from the club traveling to the Hawaiian islands to compete were: Tom Camp, Amanda Camp, Karissa Lackey, Mark Webb and ou r very own USAT Level II Coach Teresa Nelson. For Tom Camp, this was his first half-ironman ever; and after finishing with a time of 06:27:25, Tom decided to sign up for the Lake Stevens 70.3 in August!

Amanda Camp dropped over 25 minutes from her previous half ironman finish at Lake Stevens in August 2009. Amanda is now in super training mode to compete in the upcoming Ironman Canada on August 29th.

Karissa Lackey raced her second half ironman in Honu and with the challenge of the heat and crosswinds, Karissa still managed to match her first half ironman time.

Mark Webb raced his heart out until a calf injury sustained earlier in the week ended his run early; leaving the race at 16th place in his division.

Newlywed, and SAC USAT Level II Coach, Teresa Nelson competed under her pro license at Honu for the first time. We are proud to announce that Teresa placed 5th in the pro division. If Mark (Teresa's husband) finshed, the math tells us that they could have crossed the finish line at the same time. Now that would have been a really great honeymoon bonus!

BOISE
In Boise we had another SAC member racing - Lisa Ohge. During this race last year, the weather blessed racers with rain and hailstorms - so this year, we were bound to race under much better conditions. Although the sun was gorgeous, the course had over 30 miles of headwinds that left many racers re-evaluating their “fast” race strategies and just resorting to hanging on to their bikes the best they could in order to stay in the saddle. With weather as a facotr, the overall times on average were 10-20 min slower than the previous year.

Lisa Ohge had a fantastic race - improving her half ironman swim time by 3 minutes. Way to go Lisa!

To find out more about the triathlon training, contact Teresa Nelson.

Sign-up today for SAC Elite Golf and begin taking your golf game to the next level on your own schedule. Enjoy the benefits of having your own personal team working with you to improve your swing, lower your handicap, and increase your accuracy.

3 – Private 1 hour sessions with PGA Professional Dave Boivin
2 – Video Swing Analysis with Dave
4 – Private 1 hour sessions with SAC’s Personal Fitness Trainer
2 – Fitness Assessments with PFT

Based on the assessment and analysis you receive Dave and your trainer will work with you to create a program to bring you to your best game this season.

VIEW THE VIDEO FOR SAC ELITE GOLF

DO YOU HAVE WRIST PAIN?
Common Wrist Injuries – The golf swing involves a high velocity wrist release followed by sudden deceleration just after impact. This places considerable stress on the arms and leaves the wrists susceptible to injury. Certain wrist injuries occur from overuse (ex. Tendonitis, carpal tunnel syndrome) while others occur from one-time traumatic incidents such as taking a deep divot or striking a hidden object. Women are generally more susceptible than men to wrist problems which may be related to strength factors. Check out these golf tips to help strengthen and stretch the muscles in the wrist and prevent these injuries.

WRIST PAIN GOLF TIPS

MONTHLY GOLF SCHOOLS WITH PGA PROFESSIONAL DAVE BOIVIN

Step it up a notch and take your golf to a whole new level in our schools offered the last Friday of each month with PGA Professional Dave Boivin.

SHORT GAME SCHOOL - JULY 30 AND SEPTEMBER 24
The Red Zone scoring clubs. Pitching, lob, chipping, putting, bunker and specialty shots around the green.
VIDEO GOLF TIP: PITCHING SWING

DRIVE FORE SHOW... PUTT FORE DOUGH! - AUGUST 27
We will spend about 1/3 time working in each of these areas: the driver, chipping & putting.
VIDEO GOLF TIP: PUTTING WITH CONFIDENCE

For more information on our golf events, please contact Katrina Yniguez at 206-443-1111 x281.

Nutrition counseling was only one part of Jennifer’s EVOLVE program. She added twice weekly personal fitness sessions with Christine Moore and weekly one-on-one Pilates sessions with Danielle Zack.

Jennifer met with Christine Moore and they assessed her current fitness level. Together, they developed a plan which included getting her metabolism revving. That involved hitting all major muscle groups through a combination of strength training and short bursts of intense exercise. She also performed cardiovascular exercise at least 3 days per week. Christine elaborates, “Jennifer is one of the hardest working clients I have; she always comes with a positive attitude and is always up for a challenge. I believe her results directly portray the work she has put in not only at the gym, but with her nutrition as well.”

Her Pilates training included working on the core principles of Pilates; control, balance, coordination, concentration, flow and breath. At work, she sits in the cockpit for hours at a time, and carries her luggage with her back and forth. Her fitness goals included strengthening her core and improving her posture. She started on the Pilates Reformer and worked against the resistance of the springs to strengthen her abdominals and hips. Danielle explains, “We balanced out her workouts with what she did during her personal training sessions. At the start of every session I would ask Jennifer, ‘What have you and Christine worked on this week?’ That helped me develop a plan for her on the spot. If she answered, ‘lower body’, then we would focus on strengthening the upper body, especially her upper back, and stretching the lower body, including hamstrings, quadriceps, hips and adductors.”

Jennifer is living proof that hard work and consistency pays off! She really took the time to make the necessary changes in her life to benefit her health. Jennifer has lost over ten pounds and in turn has reduced her body fat percentage by 10%, bringing her under the average for women her age, height, and weight! Not only has she made physical improvements, but by balancing strength training with Pilates she has achieved significant strength gains throughout her entire body! Congratulations, Jennifer!