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December 31st Club Hours:
7:00am - 2:00pm
Classes:
Beg. Pilates Mat: 8:00am
Cycle: 8:00am
Swim Cond. 8:00am
Adv. Intermediate Mat: 8:30am
Ultimate Workout: 8:45am
Power Yoga: 9:30am
BODYPUMP: 10:00am
Zumba: 11:05am
Beginning Hatha & Yoga
Meditation: 11:15am
No water aerobics
January 1st Club Hours:
9:00am - 4:00pm
Classes:
Cardio Blast: 10:00am
Power Cycle:10:00am
Vinyasa Flow: 10:00am
Fund. of Pilates: 11:15am
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Make the Club Part of Your Social Network
ARE YOU ON FACEBOOK?
"Like" the Club page to stay engaged with our community and interact with the Club.
DO YOU "TWEET"?
If you Tweet, be sure to follow us on Twitter to receive updates from the Club and great health information!
READ OUR BLOG.
Our blog is a great source of health and fitness insight - direct from your fitness professionals at the Club.
VIEW OUR YOUTUBE CHANNEL!
Our YouTube Channel is another great resource of exercise videos created by many of our talented professionals!
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Start your day off right with the most important meal of the day! We’ll provide a continental breakfast while you get to know some fellow members and staff. This is a great way to get connected and meet some new people that have similar interests!
Tuesday, January 10th
6:30 - 8:30am
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Weekly Health Pros
Take advantage of your weekly member benefits by joining our team of professionals on Tuesday evenings from 5:30 - 7:00pm for a complimentary personal health consultation. Enhance your overall well being with tips from some of the best health minds in Seattle!
Visit the Events Page of our web site for a complete schedule of our Weekly Health Professionals, or contact Wellness Director Emily Watson.
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Jumpstart the New Year with BODYPUMP in your routine! Get the results you are looking for with the latest BODYPUMP release party on Saturday, January 28th from 10:00 - 11:00am. Continue the party after class in the café for food, drinks and socializing.
The concept behind BODYPUMP is endurance training in which lighter weights are used with higher repetition The key to your success comes from a solid foundation in your technique. You will receive coaching and guidance throughout class from your certified BODYPUMP instructor. The music is inspiring and will motivate you through this challenging 60 minute class.
If you would like more in-depth technique coaching, join us on Saturday, January 21st from 10:00 - 11:00am for the BODYPUMP Technique Challenge.
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The BODYPUMP Technique Challenge is back by popular demand! Join Kelly as she takes you through the basic moves in a BODYPUMP class. She will coach you on proper technique for a safe and effective workout. The class is scheduled for Saturday, January 21, 10:00 - 11:00am. Come prepared to work hard!
Here are the top 10 reasons to join class!
Reason #1
BODYPUMP burns calories! This class offers a variety of athletic movements requiring energy from all three energy systems making your caloric expenditure peak during and after class.
Reason #2
BODYPUMP will increase your lean muscle mass by improving muscle strength and endurance.
Reason #3
BODYPUMP tones muscles without bulking you up while still making you stronger.
Reason #4
BODYPUMP will increase your metabolism and make positive changes to your body shape!
Reason #5
BODYPUMP increases bone density making your bones stronger and decrease the risk of osteoporosis.
Reason #6
BODYPUMP will improve your posture by increasing your core strength and core stability.
Reason #7
BODYPUMP is self-regulated. It allows each participant to progressively increase weight, range and intensity of movement to achieve relative results on a continuing basis.
Reason #8
BODYPUMP is for everyone! Whether your goals are weight loss, muscle toning, and general conditioning. If you are pregnant, this class can be adjusted to suit your needs.
Reason #9
BODYPUMP allows you to maintain a high level of intensity for the entire duration of the class, which will help you develop and challenge your cardiovascular system.
Reason #10
BODYPUMP brings the best weight room exercises like squats, presses, lifts and curls into the studio and combines them with great music and awesome instructors.
Whatever reason you choose to attend BODYPUMP, you will not be disappointed with the results! Join us for the relaunch or any of our regularly scheduled classes to make a positive change in your body today.
Please refer to our Group Exercise class schedule for a list of classes to fit your needs.
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Cycling Workshop Series Coming in February
- Cycle 101: Introduction to Cycle and the Keiser M3 bikes.
Feb. 4th, 10:30 - 11:30am
- Heart Rate Monitor.
Feb. 11th , 10:30 - 11:30am
- Max Testing.
Feb. 18th, 10:30 - 11:30am
Requirements: PARQ test as well as heart rate monitor or polar strap. This segment is for highly advanced cyclists.
- Cycle 201: Put what you’ve learned to practice.
Feb. 25th, 10:30 - 11:30am
For more information please contact Group Exercise Director Anna Miller.
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USMS Postal Swim
What is it? Swim as far as you can in 1 hour; submit your results nationwide on USMS. Swim Instructor and Triathlon Coach Teresa Nelson will be hosting the event on January 29th. We will provide lap counters for you, so all you have to do is SWIM! This is a fun annual event put on by Seattle Athletic Club. Start this year to start comparing results year after year, or do again to see your swim endurance improvements.
Sign up as soon as possible with Coach Teresa Nelson.
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Yoga Pose of the Month: Bridge
By Tonja Renee Hall, Yoga Instructor
To keep the internal fires stoked, a strong yoga practice that includes a little external heat, and back bending is a great way to stay healthy as cold sets into our joints.
Bridge pose is a simple and easily performed backbend. For everyday athletes, back bending is key to healthy low back and hips.
 Instruction for Bridge Pose
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Pilates Exercise of the Month: Side Kick Kneeling
By Jocelyn Paoli, Stott Certified Pilates Instructor
This advanced exercise concentrates on the waistline and hips. Emphasis is also on balance and coordination.
Side Kick Kneeling
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Celebrate the New Year with the Run Club and Road Runner Sports!
Come end the year on an active note, and ring in the new one on the right foot! Before the evening celebrations and fireworks, come join the Seattle Athletic Club Run Club for a family and friends celebration event at Road Runner Sports. There will be a fun group run or walk around Green Lake to start off the morning followed by great prizes, raffles, treats, and of course great deals and discounts at Road Runner Sports! Can’t make it there in time for the start of the run? No problem, feel free to join us post run for all the festivities at the store! Come celebrate another year of leading an active lifestyle with the SAC!
Saturday, December 31st
8:30 - 11:00am (run starts at 8:45am)
Where:
Road Runner Sports Green Lake
7020 Woodlawn Ave NE, Seattle WA 98115
For more information please contact Run Club Coach, Bridget Jones-Cressman.
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Start 2012 by knowing how the heart muscle responds on an emotional, physical and performance fitness level.
Meet, ZONING, the Fitness in a Blink program by Heart Zones USA. This program is a three heart zones training system created by Sally Edwards, MA, MBA to make cardio exercise easy, individualized, and well, more fun.
Sally Edwards is the founder of Heart Zones USA, is a Triathlete Hall of Fame inductee, finisher in 16 Ironman triathlons, author of 24 books, many based on the use of cardio training using a heart rate monitors and much more. Sally cares deeply about America and well, the world to be fit.
Barbara Miller, personal fitness trainer at Seattle Athletic Club Downtown, has been learning the new methodology on heart zone training. In the last year attending 3 workshops, Maximum Heart Rate Zones , Threshold Heart Rate and now ZONING the fitness in a BLINK Program. Her background working with deconditioned hearts has found this new program ZONING a breakthrough in heart zone training as a valid tool to see the hearts progression in aerobic conditioning.
Zoning is all about controlled heart measuring. ZONING energizes your body and your mind through personalized cardio-activity based on current level of fitness. Zoning is dependent on the metabolic response to exercise stress and is sometimes referred to as “metabolic training”. Threshold heart rates are dynamic – they change aerobic capacity or aerobic fitness level. Using a heart rate monitor, applying the individual field test for the Threshold 1 and Threshold 2 tests. As you get fitter T1 or the Top of the Blue Zone” and the T2 or “Top of the Yellow zone” heart rate numbers change.
ZONING fitness in a Blink is a 6 week program starting in February, Heart Awareness Month. Contact Personal Fitness Trainer, Barbara Miller for more information.
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News from the Massage Team
Amanda Goddard will officially be assuming the Saturday post from 9:00am - 4:00pm in room C and Erin Bolas will be returning to her regularly scheduled shift on Sundays 10:00am - 2:00pm in room A.
Schedule your next appointment today.
We will be losing one of our team members, Alix, as she sets out to the beaches of the Baja.
If you have any questions in regards to our massage department or our staff, feel free to contact Massage Director, Jessie Jo Egersett at 206-443-111 ext. 276.
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Mark Dyce... Success through Commitment
by Jacob Galloway, Fitness Director
Maybe you've heard him and his workout yells and sighs. Maybe you've seen him in the mornings, hard not to since he trains almost every day. Maybe you've noticed a continually shrinking man. Let me introduce to you the SAC's super star client Mark Dyce. Mark’s weight loss story started when he had just returned from his annual pilgrimage to Hawaii in 2010. He was sick and tired... well, of being sick and tired. Mark had always been an athlete, but was starting to become frustrated not being able to do things he enjoyed – like playing basketball. His weight would no longer allow him to fake to the left and drive to the right... he couldn’t even tie his shoe.
 Mark's Complete Story of Success
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Lose It! – Weight Loss Challenge Returns in January
Get ready for this years biggest competition yet! Commit to get fit and lose weight this winter with the Seattle Athletic Club’s newest 12 week weight loss challenge!
You will receive up-to-date fitness tools, proven nutrition guides, weekly group weigh-ins for motivation, and additional support from our highly qualified professionals.
Choose your path to success starting January 23rd!
LEVEL 1: SELF-GUIDED ($25)
Utilize our Guide Book to design your own 12 week exercise and nutrition program.
LEVEL 2: SEMI-GUIDED ($150)
Work one on one with a certified personal fitness trainer to design your new workout program, answer health/fitness related questions and get acquainted with the exercise equipment best for you. Additionally, you will meet with our Nutritionist for a complete dietary consultation to get you set up on our new online nutrition program, Nutri-Track.
- Three 40 minute Personal Fitness Training Sessions
- One 60 minute Nutrition Session w/ Online Nutrition Diary and Support
LEVEL 3: EVOLVE – CHANGE THE WAY YOU LIVE! ($475 EVERY 4 WEEKS)
Lose weight, get fit and take charge of your health! Evolve is a weight loss program customized to help you achieve your fitness, nutrition, and lifestyle goals. You will work closely with our highly qualified health and fitness professionals to find the answers to look better, feel better, and live better.
- Two 60 or Three 40 minute training sessions per week
- Five private consultations with a nutritionist
- Shopping Trip
- Educational Literature
- Two Resting Metabolic Rate Tests
- Three Fitness Assessments
- Two Wellness session
Quotes from our participants from last year:
“I lost 20.5 pounds over the 12 weeks and am thrilled! I can run for an hour straight at 7.5 mile/hour pace; which, has never happened. I can do 10 pull-ups – I started not being able to do any. This has been an incredible experience for me.”
“This has been a great experience and I feel so good!”
“I am taking off for a vacation in Maui and will be happily wearing my new bathing suits!! Thanks for all of your help, and please pass on my thanks to Christine for the VO2 and RMR testing and to Thomas for the last measurements.”
“I do intend to keep it up, it was a great program for an incentive. Those Monday weigh ins really kept me careful on the weekends when one is most likely to become more lax about a regime. Good work on the part of your very encouraging team too!”
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The NEW Evolve Weight Loss Program
Lose weight, get fit and take charge of your health with the SAC’s new and improved Evolve Weight Loss Program. Learn the answers to feel better, look better, and live better from our highly qualified health and fitness professionals. Evolve is a weight loss program customized to help you achieve your fitness, nutrition, and lifestyle goals. The evolution to a better you is only 12 weeks away!
- 3 – 40 minute sessions or 2 – 1 hour sessions with a personal trainer a week
- 5 meetings with our Nutritionist
- 1 personalized shopping trip
- 2 meetings with our Wellness coach
- 2 RMR Tests
- 2 body comp evaluations
- Plus handouts every week!
Contact Wellness Director Emily Watson for more information.
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Goal Setting Workshop
What are your goals for the New Year? Without goals you may just be spinning the wheels on your own health. We at the Seattle Athletic Club are interested in not only hearing what your goals are but seeing them in writing, because studies have shown that if you write down your goal you are more likely to achieve them. There will be a couple options for you to show others what you are trying to achieve at the SAC:
- Write them on a post card to be displayed within the club (they can be anonymous too).
- Post them on the Seattle Athletic Club’s Facebook Page and we will add them to the goal wall.
- Write your goals on the chalk board in the lobby, keeping you reminded of them and perhaps inspiring others to do so as well!
- Email Fitness director Jacob Galloway with some of your goals and he will post them for you!
Once you achieve you goals let the staff know and we will transfer your goals to an “Achieved” section. Let’s see how many people we can get to finish their goals; no matter how big or small your goals may be we want to help you have a great and healthy New Year. For more information on this goal setting event please contact Fitness Director Jacob Galloway.
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Q & A with Our Fitness Professionals
- Have you ever seen an advertisement on TV for a magic weight loss pill and wondered if it was true?
- Have you ever read a workout magazine article talking about the best muscle building workout and wondered if it would work?
- Do you feel like your workout is not up to par and have some questions on how to adjust it to maximize your effort?
- Do you simply have a Fitness related question and don’t know where to go?
Coming soon at the Seattle Athletic Club is an “Ask Your Fitness Professional” table in the lobby where you can ask and get answers for any of the questions you have. No question is too off the wall or stupid to ask. Our nationally certified training staff is here to better you through guided workouts…or just answering your questions! How can we help you to better your day?
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Goals, Because Scoring Feels Good
by Adriana Brown, Personal Fitness Trainer
So why do we have goals? How do we achieve them? Who really cares? Let’s start with the easy stuff. There are a few reasons we have goals.
- To have something to motivate and inspire us to push hard and better ourselves.
- To feel the feeling of achievement which also involves success. Warm and fuzzies, can’t beat that!
- To hold ourselves accountable, to keep us trucking down the right path.
- Some of us just like making lists!
Read the complete article
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Welcome to Group Exercise
The idea behind group exercise is to enhance all health related components of fitness under the guidance of a qualified group exercise instructor. These components include cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Group exercise classes have grown to include traditional hi/lo impact, kick boxing, dance, step, indoor cycling, sports conditioning, water classes, mind/body and more. A typical group exercise class is 60 minutes long and consists of a warm-up, cardiorespiratory segment and/or muscular strength and endurance segment, core work, cool-down and stretching.
BENEFITS OF GROUP EXERCISE
- Burn calories for a leaner body.
- Raise your overall fitness level.
- Improve your coordination and agility.
- Improve bone density.
- Increase your heart and lung capacity through a full-body workout.
- Tone and shape key muscle groups.
- Improve posture, core strength and stability.
- Build self-confidence!
SECRETS TO SUCCESSFUL GROUP EXERCISE PARTICIPATION
- Select a class that sounds exciting and motivating to you.
- Introduce yourself to the instructor before class.
- Let the instructor know you are new to class and inform him/her of any injuries you might have or modifications you might need.
- Attend a new class more than one time before deciding if it is a good fit for you. The more you take a class, the more comfortable you become. Once you understand what the class is about and you are able to execute the moves properly and safely you will get a better all-around workout.
- For proper recovery, make sure to give your body a day of rest in between the same class style. Our schedule is designed to give you options between cardio-style classes and weight bearing classes every day of the week.
- Wear proper shoes such as cross trainers, which tend to give the best support for lateral movement while providing stability.
- Wear proper attire that is comfortable and allows your body to move and breath.
- Drink plenty of water before, during and after class.
- Listen to your body.
- Most importantly, have fun!
For questions or information about selecting a Group Exercise class, please contact Group Exercise Director Anna Miller.
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Outdoor Adventure Events
Rain or shine, the Northwest has some of the best outdoor recreation anywhere! The Seattle Athletic Club is proud to offer you its newest outdoor adventure programs featuring Outdoor Adventure Coach Brandyn Roark.
Have you always wanted to learn how to Snowshoe? Personal Fitness Trainer Thomas Eagen will be leading the snowshoe group through the snow for a great workout while teaching you technical skills for snowshoe hiking or running on the snow.
Or maybe you’d like an All Mountain Ski Adventure? Outdoor Recreation Coordinator, Brandyn Roark will be taking the skiers all over the mountain for a true adventure. Intermediate to advanced skiers as well as teen-youth skiers will be excited to learn some skills to help them ski powder more efficiently, how to carve and turn with precision, and how not to bang up those knees! Brandyn will also be doing an educational session on the mountain with back-country and touring gear...what you need in the mountains to stay safe and have a blast. Have you wanted to try skiing in the back country and explore a bit more out of bounds? This is the session to learn the basics and Brandyn will point you in the right direction.
Saturday, January 14th
10:00am - 2:00pm
Early Registration before December 28th: $50.00 + lift pass. After December 28th: $75.00 + lift Pass.
Contact Outdoor Recreation Coach Brandyn Roark to sign up or for additional information.
Winter Prep and Play Part II: Beginning January 16th
You live in the beautiful Northwest, we have a huge playground to explore, take some time this year to try something new, get out of the box and explore!
Are you a cyclist? The winter is time to get off the bike and build strength and fitness through other means! Try XC, skate or rondo skiing this season!
Are you a runner or a hiker? How about building some new stabilizer muscles and get fitter than you ever have all while playing and exploring in the snow! Try snowshoeing and rondo skiing this year!
Are you bored of the same ol' thing and want to try something new? How does heli skiing, cat skiing, a winter adventure sound? Have Brandyn and Thomas help you find your next Adventure!
This class is TEAM Coached by Brandyn and Thomas... feed off their energy to fire you up through the gray northwest winters!!
Fun, challenging, dynamic Snow Sports Oriented Sessions developed by Professional Athlete and Coach, Brandyn and Personal Fitness Trainer, Thomas to get you ready for the snow season! Designed as an interactive circuit to build your body for any winter adventure through balance, strength, stability, intensity, coordination and most importantly HAVE SOME FUN and LAUGH all while doing it!
Sign up for the Winter Prep and Play Part II and get your Crystal Mountain lift ticket free and join us for ski, snowshoe, snowboard or learn to skin in the back-country!!
For just $249 you will get 7 workouts with certified personal trainers, discounts on outdoor gear, and a chance to go out and on the slopes and try out these new talents acquired through finishing the program. For more information or to get signed up contact Brandyn Roark or Thomas Eagen.
ROCK CLIMBING:
SAC has two rock climbing instructors who are ready and excited to teach you the skill and strength behind climbing! If you would like to do 1:1 or small group climb skills and strength sessions please connect with Brandyn our Outdoor Recreation Coach.
Also, Coming late fall, SAC will be doing a 6 week Climbing Session taught by Will Paton. Sign up to learn skills, technique and the strength you will need to reach your goals on the rock wall!
We also have a new relationship with Vertical World, our local climbing gym. During Will's 6-week course you will have the opportunity to climb at Vertical World. In January they are opening a NEW climbing gym with 80+ foot walls!
ALPINE CLIMBING:
Have you always wanted to climb Rainier or Adams or Baker? Do you want a new challenge for next season? The wintertime is time to get strong, stable and fit for climbing season. AND this next spring/summer SAC has our OWN climbing guide to show us the way up the mountain! Please connect with Brandyn, our Outdoor Adventure Coach to be updated on details and first in line to sign up to climb the peaks next season! Stay tuned for more details as the winter months settle in.
Connect with Brandyn for more details and to find out how you can start your technique sessions at SAC and take them to the wall at Vertical World!
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Got Power Bands?
The Progressive Athlete is excited to bring a totally new fitness regime to the Seattle Athletic Club! Power Bands is a completely new and unique way of working out that trains athletes for jumping, power, speed, agility, and increased fitness levels; you will be focusing on the technique of body weight movements and advanced body weight movements with a high intensity workout. This is done through the use of Power Bands; by using the bands as a harness the athlete can utilize them for assisted jumping, running, pushing and pulling. This will not only increase your strength in the full muscle but will increase your tendon and ligament capacity for work load. You will see results almost immediately in your jumping height, your running and jumping speed, and your power output. The stretch reflex of the band allows you to use assistance as well as your own body weight to move through space. Not only is this a super fun workout but it’s extremely challenging. You have to experience it to full understand and once you do you’ll never look at jumping the same way again!
This is a 3 month program will focus on advanced band jumping, advanced band pushing and pulling movements, and advanced equipment like the strength rope, jump rope technique, and basic gymnastics. Each class will consist of warm up with basic band stretching as well as basic full body movements. This will be followed by a skills drill and finishing with a workout consisting of various band jumping movements, strength exercises, and technique exercises. The goal will be for you to execute each movement to the best of your ability and focus on form and performance. Get ready to work your body in ways you never thought possible!
 Class Times and Private Power Band Training with Adriana Brown:
Monday 7:00am and 9:00am
Tuesday 8:00am, Thursday 8:00am
Private sessions - inquire for availability.
$42.50/session
The first 10 participants will receive a free POWER BANDS shirt! To sign up for Power Band Training, contact Personal Fitness Trainer Adriana Brown.
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Crosstrain Swim and Strength
Introducing the Seattle Athletic Club’s newest program from PFT Adriana Brown...Crosstrain Swim & Strength!
- Are you a swimmer looking for a better way to increase your swim speed?
- Are you someone with knee pain, lower back pain, and general stiffness?
- Are you a triathlete looking for a great way to Crosstrain and keep up your swim fitness?
- Are you a novice swimmer looking for a fun new way to change up your boring hour in the pool?
- Are you someone who can swim but really wants to get a full body workout done as well?
- Are you looking for a high intensity workout designed for weight loss, increased endurance, and more strength?
- We have the just the thing for you, all you need is to know how to swim!
Crosstrain Swim and Strength is an exciting new program geared towards anyone looking to decrease body fat and increase fitness. This 40 minute class is designed to make you work in your higher energy systems; giving you the most amount of improvement in the least amount of time. Gone are the days of swimming endless laps until your hour is up! With this new program you can be leaner, faster, stronger, and in the best shape of your life by combining sprint swimming with full body exercises. This is a class will give your joints a rest from the pounding of traditional “land” cardio and help you increase your joint stability. Are you looking to give your joints a rest while still increase your endurance and strength…then come join us and see what you can accomplish!
Class Times:
Monday & Friday, 5:20 - 6:00am
Wednesday & Friday, 9:00 - 9:40am
Tuesday & Thursday, 11:00 - 11:40am
$30 per class.
If you are interested in trying the class out please contact Adriana Brown or by phone at 443-1111 x273.
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NEW! Hells Bells Training
Fire up your fitness and ring in the New Year with ‘Hells Bells!’
- Lose weight through increased metabolic rate and muscle recruitment
- Learn how to build time-efficient and effective workouts that can be done with minimal equipment
- Attain a higher degree of fitness and athletic performance
- Experience greater stamina and functional strength for everyday activities
- Learn proper techniques for these fun and proven exercises
In this new program brought to you by The Progressive Athlete and Personal Fitness Trainer Stephanie Weishaar, participants will learn a totally new, effective and fun way to get fit. The program is designed to teach you an efficient:
- kettlebell workout
- sandbag exercises
- other power movements
Learn the basics while improving your technique in each class. This educational and exciting class structure will lead to continuous improvements in all movements. The workouts are designed to increase your cardio output, strength, power and agility. Hells Bells covers all major muscle groups and geared towards both novice and experienced athletes. All fitness levels welcome! Get ready to improve your fitness faster than you've ever imagined.
 Class Times:
Tuesdays and Thursdays, 6:00 - 7:00pm
(First class begins January 3rd)
For more information on this program please contact Personal Fitness Trainer Stephanie Weishaar.
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