Seattle Health and Fitness Professionals

Great Health and Fitness Information by Seattle Health and Fitness Professionals

2010-10-20T12:06:00.000-07:00

If you haven't jumped over to our new blogs, we've posted a lot of great material. Use the links below to stay connected with our professionals.

New Blog for Seattle Health and Fitness Professionals

2010-09-29T09:07:00.000-07:00

Over the summer we have been working on creating a better blog experience to share with our readers. The new blog runs on a WordPress foundation to allow many new enhancements that should make searching, indexing and finding specific information much easier. Whatever your interest, whatever your goals, we are sure you will find a wealth of information surrounding numerous health and fitness topics on our new blog.

We invite you to visit, share and connect to the new blogs at:

We hope you enjoy all of the great new features and we look forward to hearing your comments and answering your questions.

Be sure to visit our Twitter (SACDT) (SACNG), Facebook pages (Downtown - Northgate) and YouTube Channel too.

Tips to Become a Successful Multisport Athlete: #3 Comparisons

2010-09-28T07:00:00.001-07:00

Comparisons
It's all about competition right? So many athletes think that one “less than perfect” practice means they are not progressing. Once again comparing yourself to others on the track, at a bike ride, etc. really should not mean anything to you, or your coach. If you are following your game plan then you should reach your "A" race prepared and ready. If you are chasing down someone in training to get the “win “ for the day, then you are venturing from your plan and possibly causing interruption to the weeks workouts ahead. Compare yourself to YOU, by following your training journal and listening to your coach.

If you are interested in beginning training, or you are ready to take your training to the next level, contact Teresa Nelson to begin.

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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Tips to Become a Successful Multisport Athlete: #2 Following Their Plan

2010-09-23T07:00:00.000-07:00

Following their plan
Coaching a team is fun, but an athlete comparing themselves on a daily basis to their team mates is super detrimental, more mentally than anything. A coach prescribes a program for YOU as the athlete, if another athlete is doing more volume in their training, then that is what their coach feels they need. Don't measure your training program against another athlete's without fully understanding the coaches goals for them. More is not always better and the coach is considering several other factors when designing each athlete’s schedule. So it is best to follow your plan, your heart rate and your workout goals. Stay focused and don't be concerned about what others are doing.

If you are interested in beginning training, or you are ready to take your training to the next level, contact Teresa Nelson to begin.

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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Stress, Hormones and It’s Effects

2010-09-20T07:00:00.000-07:00

Beginning our day with a calm relaxed mind has many advantages as we all know. But in order to see these advantages we need to understand the drawbacks and workings of a non-calmed mind. In essence, a non calmed mind is a stressed mind. Stressors happen daily, whether it is subconscious or conscious and the way that we deal with these stressors can have a big impact on our body, especially when we are attempting to reach a certain goal. When the body is stressed it cannot perform optimally, and many of its thoughts will produce negative reactions and responses to various stimuli within our body which a calmed, stress-free mind would otherwise be able to handle in a more controlled and logical fashion.

The interesting fact is that stress actually changes your body’s chemistry. Trying to put up or deal with stress results in a chemical change that may be quick to pass or could possibly take many weeks, depending on which way your body wants to fight it. In the struggle to gain strength, lose weight or perform at our optimal level, stress is a major factor that needs some consideration. Understanding how to handle stress is very important to achieve the fitness level and physique that you desire.

STRESS HORMONES
During stressful situations our body releases two hormomes; fast-acting Adrenaline and long-lived Cortisol. The short term response to body stressors is the release of massive amounts of Adrenaline; which acts to increase your heart rate and breathing like when you are scared or surprised. For our long-term reaction to stress that occur on a daily basis, the body uses a hormone called cortisol, which enters our bloodstream at a slower pace. Once cortisol is present in our body, it slows our metabolism down and may take months or even years to remove its excessive effects. One important fact to know is that cortisol is closely associated with belly fat, which leads to heart disease, cancer, diabetes and other health related issues. Life is becoming more and more stressful as an American and in return our bodies are producing more and more cortisol. People are eating more starchy processed foods only contributing to the obesity epidemic we are facing today.

SLEEP
Its not only our daily stressors that affect us, we even stress when we sleep, making it more difficult to function the next day. Several hours before you get up in the morning, a very tiny portion of your brain, sends a signal to stimulate your adrenal glands which causes a slight rise in adrenaline. And further more after you have awakened, cortisol levels begin to rise. Most heart attacks and strokes occur between 6 am and 8 am in the morning and are often related to the increased rise of cortisol. It is obvious that getting cortisol under control is of a major importance for a healthy fit individual.

BEST TIME TO COMBAT STRESS?
Cortisol is usually at its highest level a few hours after you wake. Over a period of time through the day, your levels decrease. This can answer the age-old question of the when is the best time to exercise. Mornings are optimal as your cortisol levels are high and you have the best chance to suppress them at this time. Nothing like releasing a little tension by lifting weights or taking a class!

REACHING OUR GOALS!
We all have specific goals we want to achieve, and a general direction we want our lives to head in. If we are running around stressed, frustrated, dishonest, with forced anger and violent actions pressed on others, how can we remain focused and calm enough to accomplish our own life's goals?

This becomes more important when trying to achieve physique related goals. Anytime a goal is set with a stressed or disorganized mind, you can expect to struggle whether you know it or not. Some of the obvious steps to controlling stress are associated with simplifying your life. Putting too much on your daily schedule is a sure way to make life too difficult. There is no question that some people seem to handle stress much better than others, but it is a constant work in progress. Life is too short to walk around stressed out, so try taking a look at your daily habits by organizing your day. Try adding things to help combat stress can help fight these effects; taking a quick vacation, exercising, taking a nap, or doing anything that helps you to relax and feel good, will likely result in a decrease of cortisol!

Written by Christine Moore
Personal Fitness Trainer, Seattle Athletic Club Downtown

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Tips to Become a Successful Multisport Athlete: #1 Consistency

2010-09-17T07:00:00.000-07:00

There have been a handful of commonalities I have seen in athletes throughout 9 years of coaching that have lead to some reaching success or their goals sooner than others. Not one tip makes an athlete better than another, it is just a common base of similarities that has been recognized amongst athletes.

Consistency.
Making your training a priority regularly, starting early with base building and continually making your training a habit has lead to many athletes reaching their successes. Several athletes use the procrastination technique due to online programs such as 12 weeks to your first half ironman and such, and as this does get many to the starting line it is eliminating the importance of base training and there is very little room for error with such a short time frame (ie: illness, injury, etc.). When an athlete has been training consistently, lost time tends to have little to no effect on their performance due to the solid base they have established with their base training methodology.

If you are interested in beginning training, or you are ready to take your training to the next level, contact Teresa Nelson to begin.

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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TRX Suspension Training: Overhead Lunge

2010-09-15T09:26:00.000-07:00

Personal Fitness Trainer Katrina Yniguez demonstrates the TRX Burpie. The TRX Suspension trainer is a great tool that provides you with a total body workout using your own body weight.

If you are looking to join the movement and begin training with the TRX Suspension trainer today, contact Katrina Yniguez for more information on how to get started.

Demonstrated by Katrina Yniguez
Personal Fitness Trainer, Seattle Athletic Club Downtown
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Pilates Exercise of the Month: The Seal

2010-09-13T07:00:00.000-07:00

Purpose: To massage the spinal muscles, work the powerhouse and test balance and coordination. It is often done at or near the end of a mat routine.

Sit at the front of your mat with your knees bent to your chest and heels together. Open your knees to shoulder width. Hands reaching through the legs to hold outside of ankles.
Tip back and balance on your tailbone. Bring your feet just above the mat. Keep the knees within your frame; scoop the navel deeper.
Inhale, roll back, pulling your feet with you. Balance on the base of the shoulder blades. Allow your legs to extend slightly until your feet are over your head- (head stays on mat). Clap the heels 3 times (like a seal clapping its’ flippers).
Exhale as you roll forward to the starting position, tucking your chin into your chest. Balance and clap the heels together 3 times. Your heels should not touch the mat.
Repeat 5-8 times; feeling the massage up and down the muscles of your back.

Checklist:

Maintain a constant C curve of the spine.
Never roll onto your head, neck or shoulders…only the base of the shoulder blade.
Initiate rolling back from the powerhouse not from the head.
Avoid hunching shoulders and tilting head back.
Don’t use momentum when rolling up. Roll up slightly slower than you rolled back to challenge the abs.

Note: Omit this exercise if you have an acute back injury. Proceed with caution if you have a delicate wrist or elbow.

Modification: You can begin without the claps and successively add 1,2, then 3 clapls as balance improves.

Visualization: Imagine you are on a rocker, balancing on the edges of both the front and back; trying not to tip over in either direction.

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown

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Heave and Ho - What are Sandbags Doing in the Gym?

2010-09-10T07:00:00.000-07:00

Sandbags, what and why is this in the gym and not at a construction site? Sandbags (which are literally just bags filled with sand) are an old school tool that are getting a lot of new publicity as of lately. You see them being used by NFL players, by UFC fighters, by that guy at the park. Why are these bags so utilized by highly powerful athletes and those looking to gain that explosive edge?

Here are just a few reasons to use a sandbag instead of a conventional dumbbell or barbell:

Because the bags are filled with sand the weight is constantly varied and no rep will feel the same. As the weight moves around in the bag you'll have to balance it out as you move explosively through exercises.
Balance, ripping a 45lb bag filled with loose sand off the floor to your chest will require much more full body balance and coordination than a unified barbell would.
Real world training. It's cool to bicep curl 50lbs but if you are looking to gain an athletic advantage on the soccer field (increasing your take off speed, jumping, quick turns, etc) or looking to be able to work in the yard without throwing out your back every other weekend, you'll find that sandbags are as real as it gets.
Unique exercises, sandbags are diverse and will challenge you with full body power movements as well as with stretching and core work. The possibilities are endless with this tool.
Fun! The bags are diverse, challenging, and can be used just about anywhere. You can build an intense workout with 4 basic exercises, sounds more fun than sitting on benches doesn't it?!

Sandbags will push you to find new ways to use your legs and arms as one powerful unit and help you build full body strength. Give it a try, pick up a bag and see how unique it is. This is one time you won’t get in trouble for throwing sand around!

To learn more about sandbag training contact Personal Fitness Trainer, Adriana Brown by phone at 443-1111 ext. 273.

Written by Adriana Brown
Personal Fitness Trainer, Seattle Athletic Club Downtown

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Losing Weight Safely

2010-09-08T07:00:00.000-07:00

It is safe to say that a majority of our population today is looking to lose weight, but most are unsure of how to go about doing so. Whether it may be a few pounds or 30, most are striving to get to a place where they are comfortable, confident and healthy. Unfortunately, this leaves many turning to fad diets and/or extreme exercise measures to drop the pounds quick. While you may lose weight initially, you are actually doing yourself more harm than good. There is no supplement, no magical device and no “fad diet” to help you lose weight. The safest and best way is tried and true…through nutrition and caloric expenditure.

Many gym goers believe that weight loss is 80% what you do in the gym and 20% of what you put in your mouth. This is the first mistake many people make. If you would like to see any substantial change in your physique, nutrition is one of the most important factors to the equation. Getting your nutrition under control should be your top priority, followed by your daily exercise.

Weight loss is an equation, we burn a certain number of calories per day based on our metabolic rates. Calories come in through the fuel we feed ourselves and calories are expended either through exercise or everyday functions and daily living. The goal in this equation is to consistently make a big enough deficit in our caloric intake/output to then yield a lower number on your scale. Sound confusing? Well by numbers it is actually much easier than you think!

The first thing we need to find is your RMR* (resting metabolic rate) or how many calories your body burns in a day. You also have to determine what rate you would like to lose weight, I would recommend to achieve safe and permanent weight loss stick to .5-2lbs per week, meaning you need to create a deficit in calories through diet, exercise or both and consistently stick to that deficit.

So, since 1lb=3500 calories…

To lose .5lbs/wk you must make a deficit of 250 cals/day
To lose 1lb/wk you must make a deficit of 500 cals/day
To lose 2lbs/wk you must make a deficit of 1000 cals/day

Take and utilize the following example to jump start your own weight loss!So let’s say I want to lose 2lbs per week and my RMR=2300 cals/day. I would need to make a 1000 calorie deficit per day in order to stay consistent with my weight loss. Cutting 1000 calories out of our diet would be a bold task, the safest way to make this deficit is to cut back on food intake while also supplementing with exercise.

On days that I exercise I will strive to burn at least 400 calories (which is equal to about 40 minutes of moderate intensity exercise) this will allow me to only have to cut 600 calories out of my diet.

After taking my RMR I have found that I expend approximately 2300 calories per day.Our equation would look something like this…

RMR=2300 cals so to create a 1000 calorie deficit I must subtract 400 cals(from exercise)-600 cals(through diet) to equal 1000 calories expended.
So now that we have our deficit we can determine how many calories we should eat per day. We do this by taking our RMR and subtracting our 600 calories we will cut out of our diet to contribute to the deficit.

RMR=2300 cals-600 cals(through diet)=1700 calories total to consume/day.

On days that I do not exercise I have to be cautious to still maintain a deficit making it a little more difficult if I wanted to stick to my 1000 calorie deficit. This would mean I would have to limit my intake to 1300 calories on those days; although you may choose to consume slightly more as long as you stay within a deficit you should not gain weight.

Getting a grip on your nutrition will not only help yield promising results but will also give yourself a sense of empowerment knowing that you are in control of your results. You might find that the simple act of being aware of how much is going in and what effort is being expended will make you feel better in its own. Now granted there are a number of other factors that can go into weight loss, this is one of the safest tools you can use when it comes to planning out your weight loss safely and remember it is always a good idea to speak to a physician first before you begin any weight loss program! If you have any questions on how to set up an RMR test or how to get started on your weight loss program please contact Personal Fitness Trainer Christine Moore at 206-443-1111 x292.

Written by Christine Moore
Personal Fitness Trainer, Seattle Athletic Club Downtown

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Yoga Pose of the Month: Natarajasana

2010-09-06T07:00:00.000-07:00

Natarajasana
Nata= actor, mime, dancer
Raja= king

This beautiful back bending pose is a classic, seen not only in many yoga styles, but also in classical India artwork. It is a pose dedicated to the god, Shiva, the Lord of the Dance and seen often in graphic depictions of him. You too can feel like a kingly dancer, or at least 10 times more energized when you do Dancer Pose correctly. Its many benefits include, stretching the chest, shoulders, quads, and abdomen. This pose strengthens your ankles, and whole leg, while honing your balance and focus skills.

Get into the Groove

I know you are developing your yoga practice from not only reading this wonderful blog, but also by taking regular classes with our fantastic SAC teachers!! Right!! So, that said, please do some Surya A and B warm up before attempting this challenging backward bending pose.
After warm up, come to the top of your mat and shift your weight onto the right foot. Bend right knee, and grasp the foot in a classic “runner’s” quad stretch pose. If you find it a struggle to easily grab your foot, please grab a towel or strap for the rest of the exercise.
Allow your pelvic bone to drop and tilt forward, this will stretch the quad more deeply and prevent pinching your low back as you back bend. Hold this simple stretch for 5 breaths.
Before going further, keep your pelvic bone dropped, AND lift your chest up to your chin. Then you can proceed into a backbend by leaning slightly forward, and kicking the weight of your foot into your hand and continuing to lengthen your foot and hand upward.
If you feel any pinching, stop, grab a strap and use this excellent tool to ease into Dancer till your quads, pectoral’s and mid back are more open.
GO SLOW. A lot of folks slam themselves into poses, and they are designed to be meditative, thoughtful and well, dancer like. If you find yourself rushing into Dancer or any pose, stop. Are you breathing? Are you struggling to go further than your muscles will allow at this time? Remember, yoga is NOT a competitive sport, but a wonderfully challenging way to integrate breath and body to enhance a healthy mind and body. Stay in Dancer about 10 breaths, then switch.

Counter Poses/ModificationsForward bending with slightly bent knees, or “soft” knees, or a supine twist are great counter poses to Dancer. Also, if you are still feeling vibrant, a headstand or one leg stretched forward, balance ( Eka Pada Hasta Padagustasana) are excellent ways to balance Dancer. If you need to modify, grab a strap and lasso your lifted foot with it. Also, standing near a wall and using it for support is a great way to train yourself to balance. You can also do this pose with a buddy, who can hold you. As always, all poses are best learned under the guidance of a certified yoga teacher. We have so many excellent teachers at SAC to choose from. You can always talk to me in one of my classes, Mondays and Tuesdays.

Tonja Renee Hall
Is a yoga instructor at Seattle Athletic Club Downtown, and for professional sports teams. She uses her 10 years teaching experience here, internationally and in many disciplines of dance, cycling sports, and equestrian sports to inform her teaching. She uses humor and discipline to encourage her students to reach for their personal best. To schedule a private yoga lesson, please refer to her website tonjareneehall.com or contact Anna Miller, Group Fitness Director at Seattle Athletic Club Downtown. Her favorite color right now is orange, and she can’t get enough of this sun!!!

Written by Tonja Renee Hall
Yoga Instructor, Seattle Athletic Club Downtown
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TRX Suspension Training: Burpie Exercise Video

2010-09-03T07:30:00.000-07:00

Personal Fitness Trainer Katrina Yniguez demonstrates the TRX Burpie. The TRX Suspension trainer is a great tool that provides you with a total body workout using your own body weight.

If you are looking to join the movement and begin training with the TRX Suspension trainer today, contact Katrina for more information on how to get started.

Demonstrated by Katrina Yniguez
Personal Fitness Trainer, Seattle Athletic Club Downtown
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Training to be the Perfect Athlete

2010-09-02T07:00:00.000-07:00

When the word “athletic” comes to mind I envision an individual who is competent in all aspects of fitness (strength, flexibility, endurance, agility and coordination). Though excelling at all of these is a rare and difficult task, being competent in each of them builds an amazing foundation for a healthy and active life.

On the other end of the spectrum, neglecting one or more of these components can be a detriment to your performance and health. Being incredibly strong but inflexible is the cause of many overuse injuries (tendonitis, arthritis, etc). Being flexible and lacking strength can lead to the exact same ailments. Concentrating on endurance alone (i.e.: running or swimming) without a proper base of strength and flexibility will cause hormone imbalances and will wreak havoc on your joints.

Through creating a foundation in all these areas seems difficult, but here at the Seattle Athletic Club we offer a myriad of classes and opportunities to become the “Perfect Athlete”. With a wide variety of group classes, you can easily add several tools to your fitness arsenal with no additional cost. If you want to take things to the next level, any of our highly qualified Personal Fitness Trainers can help you fill in any gaps you may have in your regimen.

Here are a few examples of how to develop each component.
Strength

Weight Training
Bodyweight Exercises
Resistance Bands
Yoga
Pilates

Flexibility

Yoga
Band Stretching
Pilates
Active Range of Motion (Leg swings, etc)

Endurance

Running
Rowing
Swimming
Circuit Training
Spinning
Martial Arts
Squash

Agility + Coordination

Squash
Basketball
Jump Rope
Olympic Lifting
Martial Arts

If you have any questions or want more information please take advantage of our educated staff to help guide you with your fitness needs.

Personal Training: Fitness Director, Jacob Galloway
Pilates: Pilates Director, Daniele Zack
Yoga: Massage Director, Jessie Jo Egersett
Group Classes: Group Exercise Director, Anna Miller
Squash: Squash Pro, Ayub Khan / 206-443-1111

Get Started Jump Roping: Learning the Ropes

2010-08-31T07:00:00.000-07:00

In this video, Martial Arts Director Jody Garcia talks about how to begin jump roping and demonstrates some basic technique to use in your exercise routines.

Demonstrated by Jody Garcia
Martial Arts Director, Seattle Athletic Club Downtown
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What is Sciatica?

2010-08-27T07:00:00.000-07:00

Sciatica is a set of symptoms including pain that may be caused by general compression and/or irritation of one of five nerve roots that give rise to the sciatic nerve or by compression or irritation of the sciatic nerve itself.

Generally speaking it is pain in the lower back, glutes, leg and foot. The pain may be in one of those places or all of them and can be mild or very severe. Someone with Sciatica may also feel numbness, and may experience muscular weakness causing difficulty moving or controlling the leg. Typically the symptoms are on one side of the body.

Although sciatica is a relatively common form of low back pain and leg pain, the true meaning of the term is often misunderstood. Sciatica is a set of symptoms rather than a diagnosis for what is irritating the root of the nerve, causing the pain. This point is important, because treatment for sciatica or sciatic symptoms will often be different, depending upon the underlying cause of the symptoms.

What are the causes of Sciatica?
The number one cause of Sciatica is a disc herniation – A condition where two vertebrae’s are compressed together forcing the jelly like cushioning to bulge out from in between the vertebrae’s. There are others causes though, such as:

Spinal Stenosis - A condition due to narrowing of the spinal cord causing nerve pinching which leads to persistent pain in the buttocks, limping, lack of feeling in the lower extremities, and decreased physical activity.

Spondylolisthesis refers to the forward slip of a vertebra over the one beneath. There is different grades of this, which explains why some people don’t have pain with this condition.

Pregnancy - Weight gain, uterus growth, ligaments and joints relaxing due to hormonal changes, cause shift in the pelvis, which can in turn cause compression on the sciatic nerve.

Sacroiliac (SI) Joint Dysfunction – SI Joint becomes inflamed; the portion of the sciatic nerve running in front of the joint will become irritated.

Piriformis Syndrome - is a condition due to an over active Piriformis causing compression on the Sciatic nerve.

Daily Habits and Activity – Daily activities can cause overuse of the Piriformis muscle or place more stress on the joints, which can cause added compression or irritation to the sciatic nerve.

Can sciatica be cured?
There is no cure for sciatica. You can relieve the symptoms to the point you don’t have any more pain or discomfort though a series of stretching and exercises. However, these symptoms may come back depending on the cause of sciatica. The best thing to do is, once the symptoms are relieved continue with the stretching exercises prescribed by your doctor or physical therapist. This will help in future prevention of the symptoms of sciatica to come back.

What can I do to relieve the symptoms?
Depending on what is causing sciatica depends on the treatment. There are many different forms of treatment that your doctor will prescribe to you depending on the cause of sciatica. Below are different approaches that may help to relieve symptoms. In most cases many of these will help. Always ask your doctor before beginning any form of treatment though.

Below is a list of treatments and description of each, try the least evasive forms of treatment first.

Stretching Exercises – Though a series of stretches for the hips and back you may relieve the symptoms of sciatica. This will help to relax the over active muscles compressing on the sciatic nerve.

Physical Therapy – Will rehabilitate the herniated disc or the over active muscles as well as give you a program to follow to prevent recurrent flare-ups and compression on the sciatic nerve. This program will help you to strengthen the muscles supporting your back, stretch the over active muscles, and improve the posture, which can cause the compression on the nerve roots.

Massage Therapy – Massage therapy along with trigger point therapy is a great way to help alleviate the symptoms of sciatica by getting the muscles around the area to relax releasing the compression on the nerves.

If these forms of treatment do not relieve the sciatica symptoms, then trying these more aggressive forms of treatment.

Non-Surgical spinal decompression - this technique is great for those with herniated or bulging disc that are causing the sciatic symptoms. It gently separates the vertebrae from each other, creating a vacuum inside the discs that we are targeting. This moves the herniated or bulging disc into the inside of the disc, off the nerve root. Eliminating the symptoms of sciatica.

Medications – you may be prescribed anti-inflammatory medicine to reduce the inflammation of the muscles that are creating sciatica along with a muscle relaxer to allow the muscle to relax. If you have a lot of pain a pain killer (narcotic) may be used for short term relief. In some instances your doctor may inject a corticosteroid medication into the affected area to help relieve pain.

Surgery - in some severe cases, this is an option when the compression is causing excessive weakness, loss of bowel or bladder control, and when the pain is progressively getting worse, even following all other treatment options.

What are some Exercises and Stretches I can do at home?

Low Back Stretch – Start by lying on your back pulling one or both knees to your chest holding for 30 seconds

Lumbar Rotation – Lie on your back with both knees bent, hands and arms making a “T” shape, drop your knees to the side, keeping your feet flat on the ground the whole time. Hold for 30 seconds and repeat on the other side.

Kneeling Hip Flexor Stretch – Start by kneeling on the floor, place left foot in front creating a 90degree angle. Press hips forward while engaging the left glute to help the left hip flexor relax. Hold 30 seconds and repeat on the right side.

Piriformis Stretch – Lie on your back cross the left knee over the right, raising the knees and pulling across the midline of the body. Hold for 30 seconds and repeat on the other side.

Lat Stretch – Start by sitting on your heels. Keeping the hips on the heels, walk the hands out in front stretching though the back only as far as out as you can go while maintaining hips on heels. Hold for 30 seconds.

Marching - Start by lying on your back, placing your heels on the floor at a 90degree angle from your hips. Holding that angle as if in a cast, raise your knee up slightly past perpendicular to your hips maintaining that 90degree angle, lower and repeat 10-15 reps.

Clam Shells – Start by lying on your side in a fetal position, knees bent to almost 90degrees. Roll your hips forward so that the top hip and knee is slightly in front of your bottom hip and knee. With out rocking your hips backward and keeping your heels together, raise your top knee only as far up as you can with out changing the position of your hips.

Quadruped - Start out on your hands and knees by placing your hands directly below your shoulders and your knees directly below your hips. Raise your left leg straight back pushing your heel toward the wall, while raising your right arm straight out keeping it as close to the ear as possible. Hold this for 5 seconds, lower and repeat on the other side, 8-12 reps on each side.

Swimming – Start by lying on your stomach placing hands out in front of you. Raise your left leg and right arm, and lifting chest off the ground, keeping the neck in neutral position, hold for 3 seconds, lower and repeat on the other side, 8-12 reps on each side. REMEMBER do not jerk your body into position only as far as you can controllably raise your chest, arm, and leg.

Bridge – Start by lying on your back, knees bent at a 90degree angle, feet flat on the ground. Squeeze the glute muscles, keeping the abs engaged, lift the hips up off the ground. Hold for 5 seconds, lower and repeat for 10-15 reps.

Pelvic Tilts – Start by lying on your back, knees bent at a 90degree angle, feet flat on the ground. Place your hands on your hips and tilt hips forward, (think about taking your hip bones and moving them to touch your leg bones). It is important to remember to not use your back muscles to create an arch in your bag, but instead using your deep core muscles to move your hips. Then tilt your hips backward (think about taking your hip bones and moving them to touch your rib cage.) It is important again to remember to use your deep core muscles to move your hips rather then squeezing your glutes to move your hips.

For a more detailed view of the Sciatic Nerve see the below pictures.

Pathophysiology

Testimonial:
A couple of years ago I injured my back while training for a marathon. Initially I thought rest and ice would take care of it – it didn’t. I tried going to a chiropractor with no relief. Eventually, my doctor sent me to physical therapy where I received ultrasound treatments and was taught various stretching and strengthening exercises. The PT provided some relief, but I was still frustrated at my lack of progress as I had a nearly constant nagging pain, especially when I sat for long periods.

I spent a lot of time self-diagnosing. An article in a running magazine suggested that one common cause of lower back pain in runners was an injury to the piriformus muscle in the lower back and buttocks. It quite literally is described as a “pain in the butt.” I decided this must be it. At the end of 2009, I started working with Katrina Yniguez at SAC. I explained to her my desire to get back to running, and my belief that my piriformus was causing my back pain.

Katrina conducted an assessment of my biomechanics and immediately prescribed some corrective exercises for my leg and back muscles. She also started me foam-rolling (deep tissue massage) my piriformus muscle and other muscle groups. At first I thought she was crazy as the exercises she had me doing were very easy and seemingly unrelated to my back. Katrina explained, however, that strengthening these muscle groups would improve my biomechanics and ultimately reduce the risk for future injury. I persisted.

Eventually, Katrina stopped being crazy and started being just plain mean. Although always pleasant and upbeat, she had obviously decided at some point that the corrective exercises were not needed anymore, and it was time to start the hard stuff. Now, twice a week, she puts me through my paces with core-focused exercises that primarily work my back, legs and chest. I never look forward to the tough workouts, but I always am glad that I did them after they are through. The good news? My back pain is almost completely gone and, when it occasionally returns, I know exactly what to do to get rid of it. I’m now back to regular running, pain-free.

I appreciate Katrina’s ability to listen to what I thought was happening to my body and to design a program that would target the needed areas. It has been great working with her. She is great to work with an always has a positive attitude, and I’ve discovered she’s not really that mean (well, she kind of is).

Matthew D. Latimer

If you would like to begin developing a training program to assist with your specific situation, please contact Katrina Yniguez.

Written by Katrina Yniguez
Personal Fitness Trainer, Seattle Athletic Club Downtown
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Swimming: How is Your Side Breathing Technique?

2010-08-25T07:30:00.000-07:00

One of the biggest stumbling blocks in swimming is learning how to side breathe correctly. Many swimmers have a fear of drowning, but once they overcome that fear, they can work on relaxation, buoyancy, and increasing their distance.

Proper side breathing technique is when there is a turning of the body or rotation on it's axis that enables the mouth to be turned out of the water rather than lifted out to breathe. If you find that you are lifting your mouth out of the water, you will have the negative effect of adding drag by the sinking the lower body.

Proper breathing technique should allow you to inhale through your open mouth, and exhale through your nose. While your face is in the water, expel about 95% of your air supply under water. As you begin rotating, expel the remaining air out your nose. By releasing most but not all of your air prior to turning, you now have allowed the short amount of time that your face is now out of the water to inhale a good supply of air, rather than exhale and inhale in the limited amount of time due to your arm strokes. Don't be afraid to take a larger breath. A large breath allows your body to relax a little longer while performing an exhaustive athletic event.

Another important piece for efficient side breathing is the direction that you face to breathe. Looking behind you under your arm at a 45 degree angle creates a cove that the oncoming water moves around, rather than allowing water to be directed into your mouth. By looking under your arm and keeping your ear in the water, helps you to maintain the proper streamline position of your body while moving through the water smoothly.

Lastly, we should discuss the use of the off hand (the left hand for those that breathe on their right). As the off hand begins to drop (initiating the pull), the head should begin to rotate. The off hand is used in a supportive role, not aiding the rotation of the head. The longer the pull of the arms, the greater the breath and the more relaxed you should be.

If you have any questions about side breathing technique, or any other swimming related question, please feel free to contact me.

Written by Dan Lavin
Aquatics Director, Seattle Athletic Club Northgate

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Debunking Pilates Myths

2010-08-23T07:00:00.000-07:00

It’s expensive
A one-on-one session is a great way to start your Pilates training, but when you learn your routine, you can work out with a partner or small group to cut costs.

It’s only for women
Joseph Pilates was a man, and he created a system of exercise meant for every body, male or female. Pilates requires concentration, focus, coordination and agility.

It’s repetitive
Pilates builds a foundation of core strength, and that requires some deep, precise, consistent work. Only after your core is established and muscles correctly firing can you move on to the more complicated, advanced Pilates exercises. So yes, Pilates can seem repetitive in the beginning. But be patient! Your repertoire will expand as you become stronger and are able to demonstrate control in your body.

It’s only for dancers
Joseph Pilates was not a dancer; he was a boxer and wrestler, studied yoga and gymnastics. When Joseph and his wife Clara set up shop in New York City, George Balanchine sent many dancers to Pilates to rehabilitate their ballet injuries. The news of a workout that promoted strength with stretch spread quickly through the dance community, and has been popular ever since. However, Pilates is beneficial for all populations.

It’s easy
Pilates can be modified to accommodate nearly any injury, but true Pilates, once the basic concepts are understood, is challenging to the most fit person.

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Plyometric Safety: Before You Jump

2010-08-20T07:00:00.000-07:00

Plyometrics refers to exercises that enable a muscle to reach maximal strength in as short a time as possible. It is the link between strength and power and if trained properly enables an athlete to reach peak physical condition. If you play an explosive sport such as basketball, tennis or soccer, plyometrics will take your athleticism to the next level and allow you to produce the power necessary to excel. If you are looking to take your training to the next level and not necessarily training for a specific sport incorporating plyometrics will definitely help but it is crucial that you are smart about it. More injuries in plyometric training occur if the athlete is not properly prepared.

Safety Considerations to think about prior to starting your plyometric training:

First and foremost the athlete must have a solid base of strength conditioning. It is recommended by the National Strength and Conditioning Association (NSCA) that one is able to perform a one repetition squat at a weight 1.5-2.5 times that of their bodyweight and bench press a weight 1-1.5 times their bodyweight. Not having the proper strength base is a direct path to injury. Plyometrics not only stress the muscles and tendons but the central nervous system as well. This results for the need of longer rest periods and having the foundation of strength to support your joints when performing these drills.Are you set for landing? Landing without allowing your joints to collapse is a direct link to a strong base of strength. This and possible abnormalities of the spine or body structure needs to be considered.
What exactly are you training for? Make sure the plyometric drill(s) you are performing have a correlation to the sport or movement that you desire to be more powerful. For example a tennis player would get more benefit from side to side movements where a basketball player would benefit more from bounding type exercises and vertical jumps.
Make sure you have the right gear when performing the drills. Proper footwear with good ankle and arch support is important and depending on the drills, lateral stability is important in a good shoe as well.

This is just scratching the surface of plyometric training and all that is involved. When starting your program; warm up, intensity, frequency, rest periods are all components that need to be planned out to ensure you train properly. If you are thinking about adding plyometrics to your workouts, be sure to meet with a personal trainer who can guide you in the safest and most efficient direction.

Written by Dana Lauren
Fitness Director, Seattle Athletic Club Northgate

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The Bullies and the Victims – Pecs vs. Traps

2010-08-19T14:20:00.000-07:00

Ever wonder why your shoulders feel so achy and tense? Several reasons are probably at play, with two likely culprits being less-than-perfect posture (shoulders rounded forward, slumped posture) and tight pectoral muscles. Nearly every client that walks through my door has tight shoulders AND tight pecs! The shoulder muscles are the “victims” while the pectoral muscles are the “bullies”. The shoulders won't loosen up until you also loosen the chest muscles. A great way to get your shoulders to loosen up a bit is to do this chest stretch several times a day:

Stand in a doorway facing perpendicular to wall. Place inside of bent arm on surface of wall. Position bent elbow at shoulder height.
Turn body away from positioned arm. Hold stretch. Repeat with opposite arm. Upper chest becomes more stretched with elbow lower. Lower chest and pectoralis minor become more stretched with elbow higher.

Another very effective way to slowly change posture is to gain some body awareness. Several times a day (the more the better!) while you are at work, on the couch, driving, etc, check in with your body and see where your shoulders are at. Take a deep breath or two and let your shoulders drop down and back into a more relaxed posture. We all have a tendency to pull our shoulders up towards our ears when we are stressed or tired.

A combination of regular postural work, stretching, exercise (especially core strengthening work) and massage can result in a significant reduction in pain and tension in your body! Give it a try!

Written by Allyson Madera
Licensed Massage Practitioner, Seattle Athletic Club Northgate
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Jumping Rope

2010-08-18T07:00:00.000-07:00

If you’re looking for simple, effective cardio that you can do almost anywhere then jumping rope is the solution for you. A jump rope is all you need to improve endurance, speed, posture or just burn lots of calories and lose weight. Before you just pick up a jump rope and go to it, its important to learn the proper technique, have a plan and don’t overdo it.

True beginners should choose a beaded rope for the first time. This will be slower and easier to get a rhythm down before you move on to a lightweight speed rope. Determine the correct length for your height by standing on the rope with both feet and pulling it up to your armpits. Warm up with a slow jog in place before starting to jump. Stretch your calves before and after jumping to prevent injury and soreness. When jumping keep the elbows close to the sides, hold the handles with a firm grip and make small circles with the wrist, not the arms. Focus on an object straight ahead and keep your head erect with the torso straight but relaxed. Jumping rope is a great teacher of posture because it is nearly impossible to do for a long time without good posture. For the first two weeks don’t worry about speed or endurance but focus on your jumping technique. Practice jumping and landing lightly on the balls of your feet. Knee and ankle motion should be small as you jump just high enough to clear the rope. Be prepared to get snagged and hit by the rope but don’t give up. Progress slowly and focus on mastering the skill. Soon you will develop the timing and form necessary to start a serious cross training program.

There are two main steps to master first. The basic bounce step is jumping with feet together only high enough to clear the rope. Next is the alternate foot step or jogging step. Jump to clear the rope with alternate feet like you are jogging in place. Lift the knees up, do not kick the feet back. For both techniques each time the rope passes under your feet, it counts as one jump. Try to practice each for 50 times without stopping. Rest in between as much as you need to. Keep practicing and see if you can progress to 100, 200, 300 or even 500 times without a miss.

Jumping rope properly is a lot more intense than your average machine cardio workout in the gym. Why do think boxers do it so they can go for 10 rounds and outlast their opponent. This intensity will give you more benefits for less time! There is even more jump rope techniques beyond the scope of this article so please contact a trainer if you are interested in learning more!

Written by Paul Nelson
Personal Fitness Trainer, Seattle Athletic Club Northgate
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Downward Facing Dog

2010-08-16T08:43:00.000-07:00

Adho=Downward
Muka=Face
Svana=Dog

Let's all breathe in together... and sigh out a big exhaleand relax. Usually that's the sound made when coming into your first DownwardDog of the day. Of course if your hamstrings and hips or shoulders are tight,you'll let out a few grunts, but like most forward bends, the function ofrelaxation and total body stretching out ways the groans.

Downward Dog is an extremely popular pose in most Yogasequences. Ashtanga, Hatha, Vinyasa, Power, Anusara, Hot Vinyasa all use thisexcellent pose to warm the big muscle groups and strengthen the arms andshoulders for the rigors of a more strength building practice. Downward Dogfocuses on stretching the shoulders, mid back, hamstrings, calves, arches ofthe feet, hips and hands. The "yoga buzz" you might feel at the endof class, when mind, body and breath are in alignment are often directlyrelated to downward dog. Yoga Therapists have known for along time the benefitsof forward bending and stretching to calm the mind, ease mild depression andanxiety.

DIG IT
Ok, let's examine this pose more closely and practice.

Set your mat, and come to hands and knees (Cat/Cow) fromthere tuck your toes under, ground the palms and first finger and thumb towardthe floor and come to Downward Dog. Set your feet hip width apart and lift upon your tipy toes. Once on your toes, you'll take the pressure off yourhamstrings so you can roll your shoulders back, straighten your spine, liftyour sit bones to the ceiling.
As you're lifting everything up, LENGTHEN, your heels tothe floor, without rounding back and shoulders. Remember when you were in eightgrade, chewing gum, if you clenched 1/2 the gum in your teeth and pulled theother half out like string, THAT'S lengthening. If your shoulders hunch, put abend in your knees, grind your palms more firmly and press your chest closer toyour legs.
While holding Downward Dog for 5-10 breaths, engage yourcore and lift your kneecaps, keep micro adjusting shoulders and lengthening.Rest, by coming down to Child's pose or Cat/Cow.

MODIFY THIS!

If you have shoulder, wrist or acute hamstring, eyeinjury, please do yourself a favor and HEAL before coming into a full onDownward Dog. You can get the benefits of a hamstring stretch by lying on yourback, and strapping up a lifted leg and gently pulling it toward you. Go slow.
If you can't yet comfortably ground your palms, grab twoblocks as support props under your hands and come into the pose. You can alsouse a strap around your upper arms for more stability if your elbows poke out.

Like any yoga pose or practice, please consult yourinstructor before continuing if you have an injury or contraindication. I workwith a lot of athletes, and often they work with incredible pain to stay on thefield. Coaches have different theories on this, but my feeling, as a Yoga Coachis if you are in acute pain, stop and examine what's going on. I like to pushpeople to there limit, not drive them into pain.

That being said, enjoy. Downward Facing Dog is one ofmy favorite poses and this combined with stretching hips, neck and a slightback bend, and sitting in silence for 5 minutes, can be your whole practiceroutine to re focus and energize your body daily.

Written by Tonja Renee Hall
Yoga Instructor, Seattle Athletic Club Downtown
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Pilates for Squash Players: How to Improve Your Game

2010-08-13T07:00:00.000-07:00

At Seattle Athletic Club, we are widely recognized for our superior squash program. More than 500 members compete in tournaments, and many people seek out our club to study with the legendary Khan family. Coincidentally, Seattle Athletic Club also has an excellent authentic Pilates program. All of the instructors have graduated from the most rigorous authentic training program, under the tutelage of master teachers hand-picked by Joseph Pilates and his protégés. The common denominator here is the availability to receive the best cross-training method in addition to the best squash instruction.

So, how can Pilates improve your squash game? Racket sports, by nature, are repeatedly one-sided. Half of the body, generally speaking, is used more than the other half. Also, the rotation required in the torso, let alone the extremities, is significant in the game of squash. Furthermore, the mental focus and physical stamina required in squash is crucial to the outcome.

Pilates is designed to work the body evenly, building strength in the torso to aide in the mobility of the entire body. A program of specific exercises will work the body more uniformly in order to prevent overdevelopment of one side. The custom Pilates workout will also strengthen the deep abdominal muscles providing a stable base from which to hit the ultimate ‘kill shot’. The range of motion through the middle of the body is improved upon during every Pilates exercise, as the core initiates all movement. The shoulders and upper back, typically a difficult region to stretch, will gain flexibility through precise movements that will subsequently enhance far-reaching swings, and your ability to reach that drop shot.

The focus required for your Pilates workout will increase your focus on the court. The ability to decelerate in your Pilates workout in order to develop the specificity of the work, will inherently improve your concentration in any fast paced sport. You will, perhaps, be able to anticipate and prepare shots that were once more hurried and less skillful. Also, the breath control that is essential to your Pilates workout, will enhance your innate ability to find that last energetic lungful in order to successfully complete the game.

The benefits of Pilates will follow you through your daily routine, condition your body so that you stay injury-free, and will clearly aide in the mastering of your chosen sport. Squash is a challenging game of athleticism, and Pilates is clearly a ‘straight drive’ to your success!

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Pilates and Pregnancy

2010-08-09T07:00:00.000-07:00

Most women wonder if Pilates is recommended during a pregnancy, and fortunately the answer in most situations is yes! Pilates is a great way to tone abdominal and pelvic floor muscles, which can support an ever-changing pregnant body. Also, Pilates is very adaptable. Most Pilates exercises can be modified as your body and abilities change. The modifications keep the original goal of the exercise, while altering the form to work for your body. Exercise during pregnancy may support an easier labor, a speedy recovery postpartum, a quicker return to your pre-pregnancy weight, not to mention a comfortable pregnancy.

Sounds great, right? Well, there are a few basic guidelines to follow before you jump right in.

First, and most importantly, if you have never done Pilates before and just found out you are pregnant; this is not the time to start. Wait until the birth, and then find a qualified Pilates instructor to lead you through the exercises. Generally this will be about four to six weeks postpartum for a vaginal birth and six to eight weeks for a surgical birth.

Second, as with any exercise routine, check with your doctor. Inquire about your limitations during pregnancy, especially during unique circumstances.

Third, exercise moderately. Most experts recommend not letting your heart rate get above 140 beats per minute. If you do not own a heart rate monitor, use the “talk test”. If you are too winded to talk in a normal fashion, it is time to slow down. Other signs that you need to take a break are dizziness, feeling faint, and nausea. Headache, shortness of breath, a racing heart, uterine contractions, and bleeding or leaking fluid are also signs to stop and see your physician.

Fourth, do not over stretch. Hormones, like relaxin, soften the ligaments in your body to allow your joints to spread for the birth of your baby. Consequently, women do experience more strains in their bodies during this time. You will want to be sure not to overstretch. Working in a smaller range of motion, avoiding bouncing exercises, and strengthening the muscles around your hips and spine will help you avoid the pain of strains.

Fifth, stay off your back. In the second trimester it is time to stop doing exercises while lying flat on your back. Your uterus has grown out of your pelvis and can press down on the major vein in your torso. This reduces the amount of oxygenated blood flow to your baby, and causes most women to be dizzy or light-headed.

All in all, pregnancy could be a very rewarding time to tune inward and connect with the principles of Pilates: centering, concentration, control, precision, breath and flow. Consistently working with these philosophies may enhance your workout experience and offer skills to bring to the birth and care of your baby.

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Goggles for Open Water Swimming

2010-08-06T07:00:00.000-07:00

Goggles are goggles right? Not necessarily. Just like choosing which layers to put on when going outside, choosing your goggles for open water swimming is a must.

Some things to consider:

Light reflects off water. The brighter the sun the harder it is too see. Opt for reflective and darker gogglers at this time. The TYR metalized tracer or nest pro-nano are perfect in these conditions.
Even during “overcast” there is still some light reflection from the water. Opt for tinted lighted goggles in this case. The TYR tinted Tracer or Nest Pro Nano in pink and blue or clear are great for these conditions.
If it is dark and gloomy and the visibility is limited in the water (think lakes that look red, murky, etc) then opt for lighter colored goggles. The clear, pink, and blues.
If the water is super clear then still err on the side of caution and opt for the light reflective goggles.As for goggles fogging up, well, it happens, and as an athlete we must deal with what is thrown at as. There are different temperatures in the lakes, the air and such causing the “foggy-ness”.

Tips:

Anti-fog liquid works for some lucky folks, try it and see if you like it.
Buy new goggles for race day that are the exact same pair you currently train with, try them once before hand to make sure they fit and there are no “leaks”. New goggles tend to fog less.
Avoid putting your fingers or other products on your goggle lenses pre-race. Imagine sunscreen lathered fingers in lens creating a mess and limits visibility.The fit is super important, especially for the longer the races. Find goggles that fit comfortable, yet snug. It is nearly impossible to find goggles that don’t leave the “I just swam” lines on your face hours post training, so forget about trying to fix this look.

Fit:

Make sure it is snug but not overly tight.
Make sure the goggle straps are straight behind your head, not sitting down super low and super high.
To tighten goggles, tighten the strap, but also pull the strap a tad more snug by the eyes. No need to push on the front of the goggle to jam the eye holes on your face.

Happy Swimming!

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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Pilates Exercise of the Month: Roll-Over

2010-08-04T07:00:00.000-07:00

Purpose: To stretch the lower back and hamstrings; develop spinal articulation and improve control of the abdmonial muscles.

Note: if you have a bad neck or lower back, leave this exercise out.

Lie on the mat with arms by your sides; palms down. Lift both legs to a 60 degree angle from the mat.
Inhale, lift the legs to a 90-degree angle. Initiate from the abdominals; bring your legs over your head peeling your spine off the mat. Keep reaching the arms long, shoulders pinned down. Don’t press onto your neck.
Exhale and open your legs just past shoulder width and flex your feet. Keep the back of your neck long, avoid any tensing or crunching in the front of the neck. The arms continue to press into the mat. Your body weight should rest squarely in between your shoulder blades.
Begin rolling back toward the mat, feel your spine stretching longer and longer as you articulate down until the tailbone touches the mat.
When the tailbone reaches the mat, take the legs to just below 90 degrees and squeeze your legs together again. Repeat the sequence.
Complete 3 repetitions with legs together when lifting and 3 times with legs apart.

Head to Toe Checklist:

Keep your upper body glued to the mat- avoid rolling onto the neck.
Don’t use momentum to roll over; use abdominals.
Feet should not collapse on the floor on the roll over.
Palms press into mat, arms long throughout.
Shoulders are stable on the roll down.

Visualization: Imagine your arms are lead bars pinning you to the mat.

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown

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Tell Me More About Analgesics

2010-08-02T07:55:00.000-07:00

Well, there is a lot to know about how to reduce pain in your very active body. One of the first lines of defense could be an analgesic.

Analgesics are used for decreasing pain, swelling and bruising. They are also known as painkillers. They include acetaminophen & non-steroidal anti-inflammatory drugs. They differ from anesthetics, which aid to eliminate sensation.

Topical analgesia is generally recommended to avoid painful side effects of arthritis or trauma. Some topical analgesics contain ibuprofen & capsaicin. We in the massage department typically use analgesics that contain homeopathic remedies such as Arnica Montana, which has been shown to be a vasodilator- or a blood cell shrinker. My personal favorite is Traumeel, second to that I know Maryann is fond of Topricin.

On the other hand we also use topical anesthetics such as Sombra, or Biofreeze, which contain menthol and camphor to cool hot and swollen surfaces. Julie’s favorite pic is the Sombra, and I’m sure if you have ever had a massage from her you wont forget that smell!

These items can be procured via the Internet or at a local co-op, if you have any questions regarding the use of such gels or ointments, please don’t hesitate to ask! Happy healing!

Written by Jessie Jo Egersett
Massage Director, Seattle Athletic Club Downtown

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Pilates for Back Pain

2010-07-30T07:00:00.000-07:00

Why is Pilates good for back pain? For anyone suffering from general backache to acute pain, Pilates can carry an important role in relieving pain in your back.

I think of Pilates as intelligent, corrective exercise. Pilates exercises your body as well as your mind. It can change the shape of your body. You may not even realize some of the ways you may be moving that are causing stress on your spine. Pilates specifically focuses on and addresses the intrinsic issues that can lead to back pain including poor posture resulting in asymmetry of the muscles, lack of core strength and inflexibility. Pilates teaches you to become more aware of your body and helps to break the bad habits that are contributing to back pain.

Proper alignment of the spine is crucial to back health; when alignment is off, uneven pressure on the spine results. Strengthening weak areas in the body is a major component to good posture. If you sit with your shoulders rounding forward, or tend to stand leaning into one hip, your posture is suffering and you are causing unnecessary strain to your spine and hips. A good Pilates instructor alerts you to these imbalances and then creates a program focused on creating symmetry in your body, allowing you to move more efficiently.

Another primary cause of low back pain is lack of strength in the inner abdominal muscles. This weakness causes the lower back to sway forward and tightens the muscles that cause pain. A good Pilates program focuses on strengthening the “core” muscles that support the spine. Strengthening the “core” goes beyond the outer abdominal muscles. The “core” consists of the inner abdominal muscles that create a flat stomach and hug and protect the spine. Creating this “inner” strength is crucial to back health.

Flexibility also contributes greatly to how your back feels. Your spine carries the ability to twist, move from side to side, and bend forward and backward. When you develop core strength you have the support to build flexibility in your torso, your hip flexors, and your hamstrings (back of legs) safely without putting strain on the spine.

One great aspect about Pilates is that you can work at your own pace with your instructor to increase strength, flexibility and alignment. Working towards these goals of symmetrical alignment, strengthening your core, and creating flexibility in your body can help you live a pain free life.

Written by Heidi Meyerholtz
Pilates Instructor, Seattle Athletic Club Downtown

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Martial Arts Video: Fight Choreography

2010-07-29T08:10:00.000-07:00

In this final video of the series, Martial Arts Director Jody Garcia demonstrates how to choreograph your footwork, punching and kicks to for a great little fight sequence.

Demonstrated by Jody Garcia
Martial Arts Director, Seattle Athletic Club Downtown
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Squash: Movement, Footwork, and Positioning

2010-07-28T07:00:00.000-07:00

“Movement, Footwork, and Positioning” is an important chapter in the “Book of Squash”. Getting to the ball and recovering to the “T” in the most efficient and effective manner can well determine the outcome of a match. The prescribed method of movement on the court is up and down the middle sometimes referred to as the “red carpet”. Moving this way, you should arrive in good position to hit the ball and also be able to return to the “T” with the greatest ease. The most common error with beginners is to run directly to the ball. Once you learn to stay on the “red carpet”, you are on your way to becoming a better player. One more thing, arrive with your racquet up and ready to swing.

Written by Bruce Vinsonhaler
Squash Pro, Seattle Athletic Club Northgate
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Barbells for Everyone

2010-07-27T07:00:00.000-07:00

What's new? Try something old; we are talking the tried and true basic barbell lifts. Here's a few basic barbell exercises you may have heard of before; Front squat, Back squat, Overhead squat, RDL's, Shoulder Press, Bench Press, and Good Mornings. If you haven't heard of these movements you should get to know them ASAP.

Why are these movements so great if they are "basic?" There are a few reasons to do these exercises;

Increase your strength quickly, safely, and efficiently.
Increase your core strength actively through a full range of motion.
Increase your flexibility and joint/bone strength.
Burn more calories by using your full body, targeting larger muscle groups and increasing body tension while moving through the motions.
Using your new found strength and range of motion to apply to sports, general fitness, and overall health.

These basic lifts, when done correctly and to full range of motion, will make your workout feel like sprinting up a hill. The full range of motion, combined with a heavier load, pushes your body both in muscular strength and increased heart rate. Not only do these lifts make you sweat (buckets even) they push you to keep good form, good posture, and the concentration demands are much higher than sitting on a bench or using a leg press. You'll test yourself physically and mentally to find more depth, increase your weight, and build core strength. Lifting with barbells will help you understand your body better and coordinate your muscles to fire harder, faster, and more efficiently. All these things add up to a intense workout, quicker strength gains and greater flexibility that will push you to continually work harder (increasing your heart rate and caloric burn).

Learning how to coordinate and move your body through space without weight first is pivotal in executing these more demanding exercises. Be smart, make small gains, be true to the movement, always aim for proficiency before increases in weight, and have fun!

If you want to learn more about these lifts and how to increase strength quickly, Personal Fitness Trainer Adriana Brown runs Men's Power Training for Sport (barbell lifting) every Wednesday from 7:00-8:00am. To find out how you can become a barbell aficionado, call Adriana at 206-443-1111 or send her an email.

Written by Adriana Brown
Personal Fitness Trainer, Seattle Athletic Club Downtown

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Child Safety Tips for the Summer Time

2010-07-26T07:58:00.000-07:00

Although you should make every effort to keep your children safe year-round, it is especially important in the summer when most kids are out of school. Here are some common hidden dangers your child faces in the summertime, and the best ways you can prevent them.

Summer Heat Tips
Excessive sun and heat exposure can lead to heat-related illness such as dehydration, heat stress and heat stroke and can also cause skin damage and sunburns. All of this can be prevented by keeping kids well-hydrated, taking frequent breaks when playing outside, and watching for symptoms such as thirst, cramps, fatigue, dizziness, nausea, vomiting, headaches, and fever. Here are some tips to keep you safe this summer:

Drink plenty of fluids and don’t wait until you are thirsty to drink. Chances are if you are thirsty, you are already dehydrated.
Never leave children alone in a parked car. Temperatures can rise to over 122 degrees F within 20 minutes in an enclosed vehicle when the outside temperature is 93 degrees F. Contrary to popular belief, leaving the windows cracked open will not keep the inside of the vehicle at a safe temperature.
Protect yourself from the sun, stay in the shade and use sunscreen with an SPF 15 or more.
To keep cool on hot days, stay indoors in air-conditioned facilities or plan a trip to the beach or local pool. At temperatures above 94 degrees F fans are not effective at preventing heat-related illness; they push the air around rather than cooling the air down.
The coolest part of the day is early morning and late afternoon if you can arrange your outdoor activities to fit around this time of day.
Wear lightweight, light-colored, loose-fitting clothing and a brimmed hat, or use an umbrella for shade.
Children and infants under the age of one should be kept out of the direct sun and are at a higher risk for heat-related illness up to the age of four. Young children do not sweat effectively and therefore have a harder time cooling themselves down. It is important for adults to ensure kids are kept cool and receive plenty of fluids throughout the day.

Common Sun Block mistakes

Not using sun block or not applying enough sun block. This is especially common early in the spring or summer, when you don't think it is sunny enough to get burned. The average person uses less than half the recommended amount of sun block when they do apply it on their kids. So apply a thick layer to each section of your child's body, to the point that it is actually hard to work it all in.
Missing areas of their child's body when they apply sun block. Many kids, especially younger ones, don't like to have sun block put on them. This can make applying sun block quite the battle, making it easy to miss a shoulder, thigh, or nose.
Reapply sun block every few hours, especially when your kids are in the water or sweating a lot. Even sun block that is waterproof should be reapplied often. It is easy to forget when it is late in the day or when you underestimate how long your child will be outside.
Remember, to be effective, sun block should be applied about 30 minutes before your kids go outside. If you wait until your kids are already outside, they will be unprotected for about 30 minutes, which is more than enough time to get a sun burn.

Water Safety Tips:

Teach your child to swim, but remember that younger children shouldn't be left unsupervised around water even if they know how to swim. Always wear a US Coast Guard approved life jacket when on a lake, river or ocean while boating, water skiing, jet skiing or tubing. Have children who don’t know how to swim wear a life vest instead of “floaties” when they are in a pool or water.
Educate your children on the different bodies of water such as the ocean, which can have currents and undertow versus still water in a pool.
Don't allow children to run around the pool area.
Childproof your swimming pool with a fence around your backyard and a fence (at least 4 feet high) around the pool, with a self-closing, self-latching gate. Also consider having a phone poolside and learning CPR in case of emergencies.
Be aware of swimsuits with the floatation stitched in. The flotation device in the swimsuit needs to be distributed evenly for it to work properly.
Always swim with a buddy.

Written by Ronianne Olson
Childcare Director, Seattle Athletic Club Northgate
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Interval Training

2010-07-23T07:00:00.000-07:00

A great way to maximize your cardio vascular workout time, build endurance faster and burn more calories is to add interval training to your regular cardio workouts. Interval training can be done during any type of cardio activity and on any cardio machine. This includes running, cycling, rowing, swimming as well as the elliptical and Stairmaster machines. You can even incorporate high intensity interval training to your strength training regime.

Interval training is any exercise done at a high intensity, usually at 75%-95% of your maximum heart rate. It is then followed by a period of rest that is a much lower intensity and repeated for several sets. These intense intervals can be as short as 20-30 seconds or as long as 15 minutes for aerobic training. The goal during this rest period is to allow yourself enough rest and recovery, so you can again push yourself at that high intensity. Using a heart rate monitor can help you see if you are working at that high intensity and it lets you know when you have recovered and ready to go again for the next bout of work. If you don’t have a heart rate monitor, you can monitor your perceived exertion on a scale of 1 to 10, with 10 being the hardest you can push yourself. How long your interval sets are, the number you do and the rest time you need will vary from individual to individual based on fitness level and goals. That being said, there are some general rules of thumb to follow when doing interval training.

A rest period always follows the high intensity work. Usually that work-to-rest ratio is determined by the athlete’s fitness, but it is generally one, two or three times the length of the work in high intensity interval training. An example is a 30 second sprint will require 60-90 seconds rest if done at 100% effort.

In longer aerobic periods of work where your heart rate is not as high, say 2 minutes, your work-to-rest ratio is usually one to one.

You can incorporate interval training into your longer workouts as well, just realize your perceived exertion should still be at that 8-10 even though the pace you are working at is slower, but you are sustaining it for a longer period of time (5-15minutes), which will still feel very hard.

More and more research on the value of interval training continues to be done, leading many fitness experts to believe it is more beneficial for weight loss goals because it burns more calories in a shorter amount of time. Also, it is just as valuable for specific training goals of speed and endurance, with less training time being done in that steady state mode. With interval training, you are maximizing the time you have to work out, seeing better results as well as making working out much more interesting and fun. So on your next workout, give it a try!

Written by Laurie Leonetti
Personal Fitness Trainer, Seattle Athletic Club Northgate
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Lunch Box Express 45 Minute Workout

2010-07-22T15:15:00.000-07:00

Earlier in June Personal Fitness Trainer Adriana Brown talked about the benefits of High Intensity Training. Her latest "Get It Done" lunch time workout applies these principles in a quick 45 minutes.

Written by Adriana Brown
Personal Fitness Trainer, Seattle Athletic Club Downtown

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8 Simple Questions to Ask when Selecting a Pilates Instructor

2010-07-21T07:00:00.001-07:00

It’s important to do your research when seeking out a Pilates instructor, but how do you know which Pilates instructor is best for you? Here are 8 simple questions to ask when searching for a Pilates instructor.

Are you a certified instructor?
Unfortunately for you, the consumer, an instructor can get “certified” by any variety of “Pilates” instruction. Therefore, you need to ask some follow-up questions.

What training program did you complete?
Your instructor should be certified through one of the Pilates master teachers (a person directly taught by Joseph Pilates). Some names you should listen for are: Romana Kryzanowska, Ron Fletcher, Lolita San Miguel, Mary Bowen, and Kathy Grant.

How many hours did your certification process require?
Your instructor should have at least 600 hours of apprenticeship, where he/she spent time observing, assisting, teaching student clients under supervision, and then instructing solo. Several written and practical exams are required for the trainees to become certified.

Are you current with your continuing education requirements?
Make sure he/she is current on their continuing education requirements, usually meeting a required number of hours in a workshop every year.

How many years have you been an instructor?
Look for an instructor who has at least 2 years of teaching experience.

What is your exercise philosophy or specialty?
This can vary greatly, so look for an instructor who meets your needs.

What is your experience with injuries?
A Pilates instructor should know about any condition that you may want to discuss and how to work with it, including musculo-skeletal conditions and auto-immune disorders.

Are you qualified to teach on all pieces of Pilates equipment?
Some certified Pilates instructors are trained only on certain pieces of equipment. However, an effective Pilates instructor should know how to safely use every piece of equipment so that he/she can assess and deliver the exercise that will benefit you the most.

Fortunately here at the Seattle Athletic Club, all of our Pilates Instructors meet or exceed those standards. However, we all have different styles, so please feel free to engage us in conversation about Pilates. We love to share our passion!

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Summer Fun with an Open Water Swim

2010-07-20T07:00:00.001-07:00

Nothing says summer fun like enjoying our beautiful shores of Lake Washington with an outdoor swim. Here are a couple of favorite spots that are perfect for an outdoor workout. Seward Park and Madison Park are two of the best swimming beaches in Seattle. Both have nice shorelines, plenty of shallow water before the deep water drop off and are easily accessible. If Lake Washington seems a little daunting, you can always head towards Green Lake and enjoy the swimming area there.

Before you jump in, remember a couple of things. Always swim with a buddy when doing open water swimming, never swim alone. Early mornings can be the best time as the waters tend to be much calmer then. Check the water temperatures before you go and if the water is a little too cold for your liking, then wear a wetsuit made specifically for outdoor swimming. These wetsuits are designed with a thinner and more flexible material and will enhance your open water experience. Too cold of water can make for a higher chance of drowning if not properly prepared. Finally check the bacteria and algal toxin levels before you jump in. As the weather gets warmer and warmer some swim areas level of bacteria pollution increases and may become a health risk for swimmers. You can find this information, as well as current temperatures online at www.green.kingcounty.gov/swimbeach. Armed with some friends, a wetsuit and a safe and clean swimming area, your open water swimming this summer is sure to be nothing but fun and exhilarating. Enjoy!

For more questions and information about open water swimming, please contact any one of our swim instructors or Aquatic Director Dan Lavin.

Written by Laurie Leonetti
Personal Fitness Trainer, Seattle Athletic Club Northgate
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Yoga Pose of the Month: Eagle Pose

2010-07-19T07:00:00.000-07:00

For athletes who spend a lot of the game balancing on one leg, like kicking a soccer ball, or pushing off a dominant foot for a jump shot- Eagle Pose is an excellent pose for you to strengthen the standing leg, while improving balance. Eagle also targets a tough muscle group between the shoulder blades, that include your Rhomboids and Trapezes, which need to remain flexible especially in sports like tennis, and basketball to take the stress off shoulders.

The benefits of Eagle include:

strengthening ankles, calves and adductors (inner thighs)

Stretches hips, shoulders and upper back

Improves concentration and breath flow under stress

Let’s Play

Start at the top of your mat with both feet together and find a point of focus about 5’ in front of you. Get in tune with your breath; slow rhythmic breathing through the nose.

Bend your knees and cross your right thigh over the left, balancing on your left foot.

Squeeze inner thighs firmly together, and get active in core to increase your balance.

Reach your arms out in front of you and cross your right arm over left, bend elbows and bring palms together. If it’s difficult to wrap your arms, hug your shoulders instead.

To increase the intensity, sit lower in chair till your thighs are parallel to the floor and reach your fingertips forward. A slight rounding in the back and you ‘ll really feel the stretch between your shoulder blades.

Have Fun! Remember to Breathe! It’s only yoga after all, and the more you can keep your sense of humor and come back to the pose if you fall out, the more relaxed and determined you’ll be under pressure; in sports or in life.

For more instruction on Eagle, or any pose, please come to my classes at the SAC or schedule a private yoga lesson, now offered at SACDT, by myself or any of our many wonderful yoga teachers.
Let's raise a glass to Summer!!

Written by Tonja Renee Hall
Yoga Instructor, Seattle Athletic Club Downtown
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What is the Healthy Steps Program?

2010-07-18T09:00:00.000-07:00

Healthy Steps with The Lebed Method is a not just an exercise program, it is a celebration with pizzaz. Participants progress toward better health while having the best time imaginable. Fun, easy to follow steps coordinated with great music allow class members to work within their personal parameters, and have fun while striving for wellness.

Healthy Steps with The Lebed Method was designed by two physician/surgeons and a dance movement specialist in 1980. This experienced and dynamic team effectively integrated dance movements, and physical therapy based exercises with music to form a distinctive program that delivers. The musical component is a key factor as participants are shown to move more freely when awareness is directed away from discomfort and limitation through musical stimulation. Props such as top hats, canes, boas are often incorporated into a routine to further stimulate a sense of imagination and play.

Numerous studies validate the Healthy Steps Program’s effective benefits for persons with conditions that limit upper and lower body movement, range of motion, and balance. Individuals recovering from accident, injury, surgery, athletic performance, breast cancer, other cancers, or suffering with chronic disorders such as fibromyalgia, chronic fatigue, arthritis, M. S., diabetes are shown to thrive. Seniors and those newly beginning an exercise regimen flourish. It is safe for pregnant women through the third trimester. Certainly this is a program for anyone. The class can be done standing or seated.

Since 1980 this program’s therapeutic benefits have proven beneficial to many of those struggling along the, oftentimes difficult, road toward wellness. This unique, sensitive, international program, validated by numerous studies and published in a medical journal, promotes well-being, and joy. Class members are often transformed from survivors to thrivers while gently being launched to higher levels of lifestyle wellness than they would have dreamed.

Join the Healthy Steps Class because your quality of life will be improved. If you, or someone you know, are staying away because of any of the following think again. Just remember the Healthy Steps class is the place for you even if you:

Have two left feet
Lack experience
Are not athletic
Are not in the best shape
Pregnant
Are recovering from a illness or accident
Are living with a chronic condition
Want a gentle full-body workout without beating yourself up

Written by Claudia Cheyne-Cook
CLMT, CHT, Group Exercise Instructor Seattle Athletic Club Downtown
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Post Exercise Fueling

2010-07-16T07:00:00.000-07:00

Just finished a hard training session with Captain "I said 10 more!" and now you are dog tired and hungry as a wolf. What do you re-fuel your body with, there are so many choices! The best thing to do is pick food higher in protein and fat and lower in carbohydrates and sugars especially. The more protein the better chance your body (muscles in particular) have of re-pairing themselves. The protein combined with the fat will take long to metabolize and sustain your energy for longer. Stay away from simple carbohydrates such as bagels, muffins, scones, syrups, yogurt coated nuts, etc. Need something fast, a protein shake with real fruit and a small amount of milk/soy milk in it will really hit the spot! Want to keep it simple? Try a hand full of almonds, a hard boiled egg, and a small piece of fruit. Don't forget to follow it all up with plenty of water!

Written by Adriana Brown
Personal Fitness Trainer, Seattle Athletic Club Downtown
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Golf Tip: Reading Greens and Putting

2010-07-15T07:00:00.001-07:00

It is important to take time to learn to read the greens in order to make the appropriate adjustments to your stroke. When judging a green, the latter half of a putt is much more important than the first half of the putt. This is due to the fact that the ball is losing speed as it travels across the green. When a putt loses speed, the characteristics of a green have a stronger influence on the path of the ball. To master distance control, you must learn to read the green and play your stroke accordingly so you place the ball close to the hole, or sink a putt in fewer strokes.

By Dave Boivin
PGA Professional, SAC Elite Golf

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Pilates Mat Class Q&A

2010-07-15T07:00:00.000-07:00

Have you ever taken a mat class, and wondered why we teach them the way we do? I’ve been teaching mat classes since 1999, and I hear these same questions over and over. Let’s address them!

Why use “Magic Circles”?
The magic circle is a tool that adds resistance to an exercise. It is a circle with cushions on the side comprised of a metal band (or several bands) inside that bends when you squeeze it. When you press into the cushions of the circle, you strengthen your body. Specifically, the circle can make your inner thighs work harder (like in double leg stretch), strengthen your arms (like in spine stretch forward), or engage your pelvic floor and lower abdominals (like the roll-down).

Teachers will choose to use the circle for various reasons; to strengthen specific body parts, to stretch your legs, to check for evenness (or demonstrate unevenness), to add variety to your mat routine, and to integrate or connect your legs, hips, back, and abdominals to each other. It’s tough (!) so if you are new to using the circle, make the movement smaller and focus on what the instructor is saying.

What should I wear?
Pilates Instructors like to see your form, so wear something fitted to your body. We want to see your back (to see if you are sitting up straight), your shoulders (to see if they are up to your ears) and your hips, your knees, even your ankles. Long pants need to be rolled up so we can watch your ankle and foot alignment when you stand. Don’t wear your shoes to class. We work the foot and the arch so wear socks or bare feet. Please wear your hair out of your face so we can see your neck. Also, leave your jewelry at home. It’s clunky, noisy, and you end up fussing with it.

What should I tell the instructor about me?
An instructor will want to know if you are brand new to Pilates, how many sessions or classes you’ve taken, and maybe what style of Pilates you’ve done. Let her know if you have had any recent or long-term injuries, esp. any surgeries, including childbirth. Most everyone can do Pilates, but there are some conditions that are contraindicated (not allowed) in Pilates, including pregnancy (unless you have been doing Pilates before you became pregnant), severe osteoporosis, and certain spinal conditions that do not allow for much flexion (bending forward).

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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What is TRX Suspension Training?

2010-07-14T07:53:00.000-07:00

First of all let’s start off with what the TRX system is. TRX was originally designed by a Navy Seal who needed to be able to stay in shape with limited space and something small enough for sea bags. Since then, TRX has made its way into the fitness industry and is used by many pro sports teams, coaches, and top trainers around the world.

Simply put, TRX is a type of training that uses gravity and your own body weight to build strength, power, balance, coordination, flexibility, core and joint stability, all while preventing injuries, and increasing bone density. There are many advantages of using the TRX system.

Regardless of your training goals the TRX can help! For starters, you can minimize your training time by working your entire body switching from one exercise to the next in just seconds. The best part is every exercise engages your core. You may think that your core is just your abdominals, however, it is more than that! Your core includes the pelvis, abs, glutes, back, and chest muscles.

It is your core that provides your body with stability, balance and flexibility. Everything you do in your life starts with your core, whether it is bending over to pick up the pen you dropped on the floor, washing your car, playing basketball with your kids, or participating in an Ironman. A strong and stable core is important to help prevent injuries, not just in your low back but throughout your entire body. Just think of how developing good core strength and stability will not only enhance your performance, but your way of life too!

Another advantage to TRX is that you use your own body weight to adjust your personal fitness level simply by walking closer or further away from the anchor point. This keeps you constantly challenging your body through every exercise, minimizing wasted time switching weights.

By using the TRX you can build muscle strength and size, challenging your body in a way it has not been challenged. TRX can strengthen all the stabilizing muscles around the joints needed to support a heavier weight, something that is not achieved by taking your body through a seated machine workout. This gives you more strength and power for your regular routines in the weight room, as well as giving you a strong foundation with less chance of injury. TRX is a great tool for plyometric type training as well, for an added increase in your power output.

TRX also helps in the fight against bone loss. The exercises on the TRX can be low impact while having the benefits of weight bearing exercises. You can add in a weight vest to make it even more challenging. The TRX helps you get in some ranges of motion you may not have been able to achieve before offering support while recruiting more muscles.

Are you looking for a cardio workout to lose weight and build muscle endurance? The TRX will fire multiple muscles, which increases the heart rate, burning more calories than sitting or standing through a “traditional" exercise. TRX can keep you constantly moving from one exercise to the next in a circuit-like manner. This strengthens your heart as well as increases muscular endurance.

Why should we train on the TRX over traditional styles of training?
Traditional styles of training are performed in what we call Sagital plane of motion meaning moving forward, backward, push or pulling types of exercises, typically while seated. An example would be a seated chest press, a seated cable row, or a leg press, none of which challenge the core the way we need for our daily activities. Do we always move in our daily routine only forward, backward, and supported? The answer is NO! We move left, right, forward, backward, diagonally and twisting and bending. Don’t you think we should train our bodies the same way? This is exactly why the TRX helps prevent injuries, while developing a strong and stable core. By moving in multi-plane exercises, you are training your body for daily activities and reducing chances of injury.

What are some of the exercises I can do to enhance my performance?
Like any new exercise program or introduction to new equipment you will always start with the basics until you have mastered form and technique. This will help you recruit the appropriate muscles and help prevent injuries. Here are some of the basic exercises that you would start off with when you first get going on the TRX:Chest Press, Row, Lunge, Squat, Plank, Tucks, Pike, Side Lunge, Oblique Twist, Back Extension.

Who is TRX training for?
As you see, the TRX system is very versatile for everyone: young, old, pro-athlete, recreational athlete, stay at home mom, body builder - no matter what your goals are or what your fitness level is, TRX is for you! Get started in a one on one program with a trainer or a group class today and take your physique to the next level!

To begin a TRX training program please contact Personal Fitness Trainer Katrina Yniguez, 206-443-1111 x289.

Written by Katrina Yniguez
Personal Fitness Trainer, Seattle Athletic Club Downtown
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TRX Exercise How To: Atomic Push Up

2010-07-14T07:39:00.000-07:00

Personal Fitness Trainer Katrina Yniguez demonstrates the TRX Atomic Push Up. The TRX is a great training tool that provides you with a total body workout using your own body weight.

Begin your TRX training today, contact Katrina for more information on how to get started.

Demonstrated by Katrina Yniguez
Personal Fitness Trainer, Seattle Athletic Club Downtown
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To Go Bare, or Not to Go Bare? That is the Question!

2010-07-13T07:00:00.000-07:00

Many magazines and gyms have heard the hype about running barefoot. It’s becoming a craze with running enthusiasts everywhere. There is even a brand of shoes on the market that are supposed to mimic wearing nothing called Vibram FiveFingers. The company states that “it puts you in touch with the earth beneath your feet and liberates you to move in a more natural, healthy way.” So the question is; what is the best way to run for your feet; no shoes, natural shoes, or running shoes?

Many exercise physiologists believe that wearing shoes, like other braces and supporters, weaken the muscles, ligaments, tendons and natural arches that support the structure of the foot. They think that the added cushion and supportive shoe inserts create poor biomechanics which can lead to increased risk of foot, knee and leg injuries.

On the other hand, some experts believe that certain proper fitting shoes can actually correct a lot of biomechanical problems, helping to alleviate the risk of injury. They state that if correcting foot pain was as simple as going bare foot, why isn’t everyone doing it, and why is the pain still present. Jumping into wearing no shoes can shock the feet, and without an adaptation phase can create more severe foot problems.

Until there is definitive research about whether one is better than the other all we can do is make an informed decision on what mode of running would benefit us most. So here are the pros and cons of barefoot running.

Pros:

May develop a more natural gait, strengthen the muscle, tendons and ligaments of the foot
Helps the calves & Achilles tendon lengthen and stretch, reducing likelihood of lower leg injuries
May learn to land on forefoot rather than heel. Heel striking while running came around because of the excessive padding in the heels of shoes. Research is now showing that heel striking is less efficient, because you are basically putting on the brakes every step. Landing on the forefoot allows the arches of the foot to act as a natural shock absorber.
Can improve balance and proprioception by working smaller stabilizing muscles

Cons:

If you are not experiencing any problems, should you not run in shoes?
They offer a layer of protection against foreign objects and the elements like snow and rain.
Overworking the small muscles, causing Achilles tendonitis and calf strains.
Without the stiff-soled shoe, our soft tender plantar surface may be more susceptible to plantar fasciitis.
Blisters will be your friends for the first couple of weeks without shoes.

If your feet have had aches that wont go away, try bare foot running. Just be aware that there are some consequences of running with protection; but your feet may thank you for the freedom to move more naturally, or they may say get me back in my protective environment. Only you can decide what is right for your own feet. If running bare foot is just too much, try one of the new shoes on the market like the Vibram FiveFingers and see if it is that perfect combination of support and freedom you feet need. Like any exercise, don’t jump in full bore, try it out a little at a time and listen to your body! Have fun and get running.

Written by Jacob Galloway
Fitness Director, Seattle Athletic Club Downtown
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Principles of Pilates: Part 2 - Centering

2010-07-10T07:00:00.000-07:00

Centering: Physically bringing the focus to the center of the body or the "powerhouse". All of the movements of the exercises need to originate from a stable core and require the ability to hold the required stabilizing core muscles at low levels for periods of time.

Energetically, Pilates exercises are sourced from your center. When this is achieved it allows the rest of the body to function efficiently.

Written by Merc Howard
Pilates Instructor, Seattle Athletic Club Downtown

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Martial Arts Video: Punching Combinations

2010-07-09T07:31:00.000-07:00

Martial Arts Director, Jody Garcia demonstrates the a couple punch combinations in his second video in the series of four.

Demonstrated by Jody Garcia
Martial Arts Director, Seattle Athletic Club Downtown
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On Behalf of the Calf

2010-07-08T07:00:00.000-07:00

Are you struggling with tight calves? Every step we take uses our calves, as they are activated each time we toe off and take a step. Unless we are spending time stretching them, this repetitive use can gradually result in muscle tension.

The two principal muscles in the region of the lower leg we call our “calves,” are the gastrocnemius and soleus. Both of these muscles attach to the Achilles tendon, at the back of the heel. When these muscles are tight, we commonly see tension in the Achilles tendon and/or soles of the feet (“plantar fasciitis”). Since they pull on the connective tissue throughout the back of the body, tight calves can even cause problems as far away as the lower back. Thus, keeping energy flowing via flexible calves is essential for the maintenance of a healthy spine, leading to proper body alignment and nervous system health.

In Yoga one excellent posture for keeping the calves flexible is called Downward-Facing Dog. To get into this posture, come onto your hands and knees, with your hips over your knees and your hands placed a little ahead of your shoulders. Plant your whole hands firmly on the ground. Take a deep inhale and on your exhale, slowly lift your hips towards the sky. Gently lower your heels towards or to the ground. The shape of your body will be similar to that of an inverted ‘V’. In case of limited hamstring flexibility, you may need to bend your knees. Now rotate your shoulders outward, and relax them down away from your ears. Your arms and torso should be in one straight plane.

Be sure the stretch through your calves (and everywhere else the posture addresses) feels comfortable: the stretch should never feel sharp or painful. Stay in the posture for three to five deep breaths. When you are ready to come out of the posture, slowly bend and lower your knees to the ground and rest in what is called Child’s Pose. In Child’s Pose the tops of your feet are on the floor, and your pelvis is resting over your heels; your arms are by your sides, with your forehead softly lying on the mat. This is called a “counter pose,” when we take the body gently in the opposite direction to the previous pose. Counter posing helps the nervous system organize and integrate the changes that have occurred in the muscles.

Written by David Seborer
ACSM HFI and Swim Coach, Seattle Athletic Club Northgate
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Pilates + Running = Speed + Distance

2010-07-06T07:00:00.000-07:00

Training for a marathon this summer? Maybe a 5K race? Whether you’re a marathoner, short distance or casual runner there is no doubt running is great cardiovascular work. But your body can take a beating and this can lead to muscle imbalances in the body that can sideline runners. Pilates can help balance things out and get you running faster and further.

WHY PILATES?
As a runner, you have great leg strength. However, you may notice that your hamstrings (back of legs) are weak. Your quadriceps (front thigh), inner thighs and hip flexors may feel tight. These imbalances in the muscles of the legs and hips can potentially cause pain and injury for runners, especially the knee, hip, ankle and foot.

PILATES EXERCISES WILL:
• Strengthen hamstrings, inner thighs, and gluteals, taking pressure off the front and side of the leg
• Elongate and align the spine for better stability
• Improve technique, flexibility and balance so you move efficiently
• Recover faster from injuries
• Increase range of motion in hips and shoulders
• Enhance concentration through focused breathing

The best way to know what your body specifically needs is to meet with a Pilates Instructor who will learn your weaknesses and tight areas, and develop a program based on those needs of stretching and strengthening.

But, in the meantime, here are some at-home exercises you could start today:

The Hundred
The Abdominal Series of five

Single leg stretch

Double leg stretch

Single straight leg stretch

Double straight leg stretch

Criss-cross

The Swimming

A balanced body will keep you out on the road, track or treadmill all season long; not to mention shave seconds off your times!

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown

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Don’t be Upper Body Dominant; Add Kicking for Faster Times

2010-07-04T07:00:00.000-07:00

Try this test. After a nice warm-up in the pool, time yourself and count the number of strokes (counting just one hand) it takes to go 40 yds.

After a brief rest period, do it again without kicking (no pull buoy either). If there isn’t a significant difference in your time along with a reduced number of strokes, what does that tell you? That you’re not using the strongest muscle group in your body!

Adding a strong kick to your stroke not only makes you quicker, but also distributes the workload throughout your entire body.Many triathletes reduce the amount of kicking towards the end of their swim to “preserve” their leg strength, but while you can, allow your whole body to participate, not certain parts to dominate.

In your workouts, don’t do a lot of lengths of kicking at one time, but kick more often during your workouts. Short powerful bursts are very handy when needing to pass someone who’s slowing you down. Keep your kick “active” with a high percentage of usage for propulsion, not just for balance.

Written by Dan Lavin
Aquatics Director, Seattle Athletic Club Northgate

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The Life Curve

2010-07-02T07:00:00.000-07:00

As someone who makes a habit of eating healthfully and exercising regularly, from time to time I find myself defending my lifestyle choices. I am sure many of you who are reading this have experienced this as well. People are often interested, and sometimes appalled, to hear that I would rather spend my Friday night in the gym than at happy hour, or that I would gladly choose some dark green leafy vegetables over a side of bacon. In effort to explain (and perhaps justify, depending on the audience) my lifestyle choices, I have tried out many different lines of reasoning. Nothing I have come across does a more effective job summarizing my overall reasoning than the concept of the life curve.

I have noticed that generally we think of our lives as a string with a definite beginning and an end. Your life begins when you are born, and it ends when you die. When you think about your life this way, it leads you to consider health in a one-dimensional fashion. Most health-related matters eventually boil down to whether or not they will immediately sever your lifeline. I am sure you have often heard someone lament that a particular activity or food “is not going to kill you” implying that if death is not a likely outcome, then it is without consequence. This sort of thinking also makes healthful eating and regular exercise somewhat easy to dismiss because, let’s face it, your life could end abruptly at any moment. And it seems reasonable to conclude that since “life is short” you may as well have a good time while you can and not worry all the time about extending your lifeline, right? That all seems logical given the information that we have, but perhaps there is more to the story.

The concept of a life curve expands on the idea of the lifeline by adding a second dimension, and it looks something like this:

In the above illustration, the x-axis represents how long we will live, just as it does in the one-dimensional representation of your life. The y-axis represents our quality of life. The higher up the life curve is on the y-axis, the better the quality of life. Here ‘quality of life’ represents many things. For example, immune system strength, bone density, body composition, energy levels, the ability to concentrate, and how long you can run are all examples of quality of life. The list is seemingly endless, and can best be prioritized by you.

‘Quality of life’ is a relatively abstract term, but this concept can significantly change our thinking. Length of life is no longer paramount, but secondary to how we will feel each and every day while we are alive. And believe me, all of our actions matter. Everything that we eat, all of the exercise that we do, how much sleep we get each night, and our overall level of stress, among many other things, all impact quality of life. Our behavior has real and tangible consequences that will be felt not only in the short-term, but in the long-term as well. Everyday decisions that we make have the potential to impact the rest of our lives.

The next time that someone is giving you a hard time for choosing water instead of wine, spending an extra fifteen minutes on the treadmill, or forgoing the cheese on your sandwich, encourage them to add a second dimension to the way they consider their lifeline. You may just have an easier time justifying your position.

Written by Damien K. Krantz, CSCS, NSCA-CPT
Personal Fitness Trainer, Seattle Athletic Club Downtown

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Pitching: Learn to Manage Your Swing and You Will Be Rewarded with Consistency!

2010-07-01T07:00:00.000-07:00

To learn how far you can hit each of your wedges, remember that your pitching swing is simply a condensed version of your full swing. To build consistency in pitching, remember that every pitching swing should be no higher than your waist in both your back swing and follow through.

Let the club determine the distance, not how much or little you put into the shot.

By Dave Boivin
PGA Professional, SAC Elite Golf

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Get It In When it Fits In

2010-06-30T10:53:00.000-07:00

What part of your work day are you guaranteed to have at least an hour to yourself? Before work, maybe if you don’t have to be at work at 6:00am, if you don’t have kids you have to get to school, if you don’t like to sleep in, if you don’t have dogs to walk. After work, maybe if you are still energized enough, if it’s not dinner time, if you don’t have to pick up the kids from soccer practice, if you don’t have a late meeting. Lunch time, for sure! This is the best part about working out on your lunch break, you’ll always be guaranteed to have that time to yourself. Maybe you might have a lunch meeting but for the most part that is your one hour out of the work day that is yours to do what you wish. Sounds like the perfect time to get a quick, strenuous, fun, energizing, and beneficial workout it! Besides having it fit nicely in the middle of your day, here are a few great reasons to workout at lunchtime:

Get in, get out and it’s done for the day. No worries about having to make time for a workout after work, this way there are no excuses.
Stop the after lunch crash, no more coffee or energy drinks required. After a lunchtime workout you’ll be energized with endorphins and will be ready to finish off the last half of your work day.
The quality of your lunch meal will be so much more beneficial. Most of the time you go for a salad at lunch but sometimes you grab a pizza, a pasta dish, or maybe even some heavy Thai food. After a good workout you will want nothing but good fuel for your body, I mean you didn’t do all that hard work just to turn around and un-do it all in 10 minutes - right!?
It’s easy to get your co-workers involved. Sometimes you go to lunch with your friends from work, but now make it a healthier get together and come down to the gym together. It’s always more fun if you have a partner in crime!
You are awake enough (as opposed to bright and early before work) to be alert and strong but not tired enough (as opposed to after an 8 hour work day) to not have enough gas in the tank to put forth good effort.

Come down during lunch, try it out and experience the benefits of a lunch time workout first hand. There are plenty of classes, programs, trainers, and gym partners for you, making this a great way to break up your work day. Plus, when you are done you can enjoy some of the healthy sandwiches, salads, smoothies, and fruit that available at the SAC Café.

Adriana offers a great Lunchbox Express workout that works for all fitness levels and is scheduled perfectly to suite the lunch hour.

Written by Adriana Brown
Personal Fitness Trainer, Seattle Athletic Club Downtown
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A Sitting Duck for Low Back Pain

2010-06-30T07:43:00.000-07:00

Low back pain is a common health problem in all industrialized countries. More than one-quarter of the working population in the U.S. is affected by low back pain each year.

With the rapid development of modern technology, sitting has now become the most common posture in today’s workplace. It is common for many people to sit at their computer for 8-10 hour stretches, rarely getting up to stretch or relieve pressure on their spine. One would think that low back pain would be reserved for those employees doing physical work involving lots of lifting, bending, and stooping. So if you don't do physical work all day, why does your back hurt?

Often two major muscle groups, the hamstrings and hip rotators, end up being in a shortened position and under constant stress when sitting. This coupled with long bouts of inactivity, non-ergonomic desk arrangements and poor posture can commonly cause low back pain.

Through regular stretching of these two areas, it is possible to reduce tension in the low back and potentially prevent further injury and more severe pain. Doing the stretches can also make a difference in your ability to get longer lasting results from treatments such as massage, fitness training and chiropractic care. It is important that you don't let fear of pain keep you from trying gentle stretching and light activity.

The first muscles to stretch are your hamstrings, as sitting all day puts them in their shortest position. Stand up or sit in a chair and put your legs straight out on a chair. Slowly try to touch your toes. Just go slow and only as far as you can reasonably go without pain. Hold the stretch for at least thirty seconds. Repeat on each side twice.

The second muscles to stretch are your hip rotators. Loosening the muscles here takes a lot of strain off the sacrum and gluteal region, often helping sciatic problems. This stretch can be done while lying in bed or on the floor. Keep one leg straight while you pull your other leg up to your chest. You should feel a pull. You can further stretch this area by pulling your knee across your body to get better results. Again, hold the stretch for at least thirty seconds. Repeat twice on each side.

Chances are, you're not going to stop working on your computer any time soon. Taking a few minutes each day to do some stretching will make a world of difference. Getting massages and stretching regularly, in conjunction with working to correct poor postural habits can dramatically reduce tension and pain in the body!

Written by Allyson Madera
Licensed Massage Practitioner, Seattle Athletic Club Northgate
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Sources:
European Spine Journal. 2007 February; 16(2): 283–298.Carragee EJ (2005). Persistent low back pain. New England Journal of Medicine, 352(18): 1891–1898.

World Cup Perspective from Sounders FC Player Taylor Graham

2010-06-28T14:21:00.000-07:00

I wish I were writing under different circumstances, having just witnessed yet another game where the United States played well, but failed to get the necessary result to advance to the quarterfinal stage. After the 2-1 defeat at the hands of the last remaining hope for the African continent, Ghana, the US is heading home after a World Cup in which they had a great opportunity to advance deep into the tournament. It was a tournament of ‘what-ifs.’ What if the US could start a game with the same intensity that they played with in the second half of every game? What is the US could rid themselves of their Achilles heel of conceding goals within the first 15 minutes of every game?

Despite going down a goal in three of their four games in South Africa within the opening minutes of kickoff, the US always responded with increased possession of desire to attack. For me this shows a lot of character. Character to persevere. Character to outwork their opponents, which is a testament to their coach Bob Bradley. Throughout a 90 minute game, it might not seem that terrible to concede the opening goal, since there is ample time to search for the equalizer. But this is certainly not the case. Teams that are good in possession, like Ghana, can sit back, possess the ball, knowing that it is the US who has to come out of their defensive shell, take risks, and possibly open themselves up for the second and killer goal. The fact that the US was able to equalize in ALL three games after giving up the first goal is quite impressive. This takes good fitness, and mental strength.

And remember that team USA was playing with a lot of unproven players at the international level. Sure Landon Donovon and Clint Dempsey have been there before, but it was their surrounding cast that allowed them to win their group, ahead of England who entered as the overwhelming favorite. For me Michael Bradley was the man of the tournament for the United States. I know that Landon scored three of the team’s five goals, but Bradley covered every blade of grass of every pitch in which he played. Anyone who screamed ‘nepotism’ about the coaches’ 22 year-old son who starts in the center of the midfield (the most important position on the field) has all been proven wrong. His ability to break up opponents attacks, combined with his playmaking of our offense was as good as any American midfielder I have ever seen. It seems like we finally have a viable replacement for Claudio Reyna, who retired after the 2006 World Cup.

Jozy Altidore was another difference maker. The combination of his physical presence and pace bothered every defender he played against. His ability to hold up the ball in possession is essential for a team like the US who like to counterattack. He is good in the air, and good at drawing fouls and set pieces. But at the end of the day, the role of a striker is to score goals, and he was unable to do that. His goals will come for the US; unfortunately they did not come on African soil. Hopefully he will keep maturing on the field, as well as continue helping the world in a positive way off of it. (Jozy raised over $140,000 to help victims in Haiti after their earthquake. His parents are Haitian.)

Now that the US is out of the tournament, I can look at the tournament with my head rather than my heart. While England have yet to reach their potential at this tournament, I see them advancing to the semis, leaving Germany, Argentina, and Mexico in their wake. (Although it would be entertaining to see Argentina win it all since coach Maradona promised to streak through Buenos Aires if they win.) I also see Spain advancing to the Semis, along with Ghana, and Netherlands (sorry Brazil fans, I see their lack of discipline hurting them at some point in this tournament). These picks are certainly a leap of faith, but what do I know? I have yet to win a final four pool, so clearly I lack the ability to pick sporting victors. Maybe this is my year…

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Overcoming Exercise Plateaus

2010-06-28T07:00:00.000-07:00

Are you one of those people who keep doing the same exact workout that you have always done and wonder why you’re not seeing the results you want to see? Well, you’re not alone. I find that most people will stay with the same workout week after week, month after month and even year after year. It's great that they have such a commitment to their workouts, and they are staying healthier than if they didn’t workout at all, but they could be reaching much better results if they integrated change to their workouts.

To find better results, you need to first ask yourself “what are my goals”? If you don’t have any workout goals you will be lost in the gym - idling at your current level of fitness. Keep your goals simple and SMART. SMART stands for: Specific, Measurable, Attainable, Realistic, and Timed. Example: “I want to lose 15 lbs. in 3 months.” The example fits all of the SMART criteria.

Now that you have a goal, write it down and keep it somewhere you’ll see everyday or set a daily reminder on your computer or phone. This way you’ll be reminded of your goal each day and not lose site of where you are heading. From this point, the burden of making your goal a reality is upon your shoulders. If you really want to reach a goal then don’t let anything or anyone stand in your way. Be accountable for your goals.

Second, you need to ask yourself “am I working hard enough to reach my goals or am I just doing what I need to do to get 30 minutes done on the treadmill”? I find most people are doing the ladder. If you only put in the same amount of effort every time you workout, you will only find the results to be mediocre at best. So, if you’re trying to stay at the same weight or fitness level then you’re on track with this sort of workout. But, if that’s not your goal, and you’re trying to lose 15 lbs. in 3 months, the same workout isn’t going to work for you. You need to change it up and get serious about elevating your fitness level.

Instead of getting on the EFX at a resistance of 6 and zoning out for the next 20-30 minutes try the rower, or consider the track and the stairs or an interval workout on the EFX. Whatever you choose, the workout should be challenging and out of your comfort zone; but it shouldn’t kill you either - so be aware of the level of intensity you are aiming for. The change is just what your body needs when you have hit a plateau. When you first start working out it’s tough on your body, but in a short time you start to feel better and you start to see results from your hard work. The workout is something new to your body and it's reacting well. But after a few months of the same routine your body is used to the workout and isn’t challenged anymore and the gains you saw earlier are dwindling (except that you are still in good health). Now you need to increase the amount of work you do during your workout - change it up. You can increase the amount of time you spend on the treadmill and/or increase the resistance or speed of the machine you use. It’s time to put a little more effort into your workout.

Interval training is great for getting you outside of your comfort zone. Basically, you have a work interval (30 sec. – 5 min.) followed by a rest interval. The rest interval can be 1-2 minute break to get some water and to catch your breath before you do your next work interval (passive recovery) or just slowing the treadmill down to a walk or slow jog for a 1 – 5 (active recovery). This will be exactly the change your body needs.

The same thing goes in the weight room. Try different lifts (especially if you haven’t done anything new in years), change the number of sets you do, change the number of repetitions you do and/or increase the amount of weight you lift. Your muscles won’t get any stronger if you don’t overload the muscle and challenge them. I know a lot of you are nervous about “getting to big.” Being stronger has nothing to do with getting bigger and it takes a lot of hard work and a high calorie diet for one to really “get big” from weight lifting. Rule of thumb: strength/power = 3-8 reps, muscle hypertrophy = 8-12 reps, and muscular endurance = >12 reps.

Third, if you need some assistance with changing up your workout, try a session with a personal fitness trainer at the club. If you need your car worked on you take it to a mechanic. The same should pattern applies to working on your fitness. Trainers have the knowledge and the skills to put you on the right track to reach your goals. Having a trainer set up a workout will make your time in the gym time well spent.

Again, the changes to your workout will help your body get past your exercise plateau. In order to get stronger and become fit your body needs to be challenged and keep your muscles guessing. If you start to change up your workouts every 6 – 12 weeks you should never reach a plateau and you will reach your goals.

Now that you have the tools you need to overcome your exercise plateau, go out there and get it done. Set your goals. Change up your workout. Put in some hard work and have fun! If you have any question please don’t hesitate to contact me, or any of the other personal fitness trainers, at the club.

Written by Joel Mitchell
Personal Fitness Trainer, Seattle Athletic Club Downtown
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Pilates Exercise of the Month – Round Back/Short Box

2010-06-25T07:00:00.001-07:00

Purpose: To strengthen adominals and stretch low back. This is an intermediate exercise performed on the Pilates Reformer with the Short Box. A SAC Certified Pilates Instructor should assist with this exercise.

Position box width wise on carriage. Box can be placed over or pressed against shoulder rests.

Starting Position: Seated upright on box; close to the front. Place feet under the foot strap, knees slightly bent, clasp wrists and place in front of lower abdomen. To prepare- Inhale.

Exhale, round the torso, (roll back), simultaneously lifting the arms away from chest. Still Exhaling, lower the body backward with your torso in the rounded (C curve) position. Inhale, and pause in this position, keep abs scooped in.
Exhale, raise the body so the shoulders are level with hips, maintaining the C curve of the trunk. Then, Inhale, and return to the starting position- stacking the vertebrae and sitting tall.
Complete 5 repetitions.

Modifications:
Neck injuries: limit range of roll back. Shoulder injuries: use a light bar or cross arms across chest.

Head to Toe Checklist:
Keep shoulders relaxed and away from ears.
Feet can be flexed and must be securely hooked under footstrap.
Avoid collapsing the spine when in the rounded position and tiling backward.

Visualization: The rounded position opens the vertebrae, making the spine feel longer. The round back position tips back in an action that resembles pouring tea from a teapot.

Advanced: Hold a pole or light weighted bar straight out in front of you (level with bottom of sternum). As you roll back, lift pole up toward ceiling (overhead) while maintaining abdominal engagement.

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown

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Agility Training

2010-06-23T07:00:00.000-07:00

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.

The NSCA (National Strength and Conditioning Association) suggests that agility is a trainable motor skill that can be acquired through proper progressive practice. Agility training can enhance ones mental focus during competition by training through precise controlled movements and thinking while moving to the point it becomes natural movement. Many agility drills require you to pay attention to your movements to do the drills correctly in a controlled space. This attention to detail can be translated as a quicker first step without wasting movements, avoiding your opponent while retaining control of the play or action and produce more efficient movement. Not only does agility training teach controlled movements but also requires balance and swiftness. The joint control required in keeping your balance will aid in injury prevention keeping you in the game giving you more control over your playing ability.

Anyone can benefit from agility training due the gain of balance and multi-planar movements it requires. So if working towards improving your movement for a particular sport is not your goal, agility training can come in handy by adding diversity to your workouts. Performing short bursts of agility can turn your workouts into a dynamic circuit training program that can add heart rate training and lateral movement to burn those extra calories you’ve been struggling to get off.

So where do you start? The Dot Drill is one of many agility training exercises that develops dynamic leg strength as well as increases knee and ankle strength and stability. This is a great agility drill for anyone who plays multi-directional sports, has the need to make quick changes of direction and landings such as skiers and basketball players or the weekend warrior looking to change up their routine. Start by putting five dots on the floor spacing them like you would see on a dice about 2 feet apart. First try the “in/out” movement and place your feet on top of the bottom two dots. Jump with both feet to the middle dot then proceed to the top two dots making an in and out movement pattern. Then go backwards to the center spot finishing at the starting point. Start by getting the pattern down but then challenge yourself by accelerating your movement. See the video for an example of how to perform the Dot Drill and get started on adding agility to your training routine today!

Written by Lamont Fish
Personal Fitness Director, Seattle Athletic Club Northgate
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Exercising Tips While Traveling

2010-06-21T12:30:00.000-07:00

Summer is here! The kids are out of school, there are camping trips to be had and traveling to be done. So how do we maintain all the hard work we have put into our bodies and exercise routines while we are on the road? Sounds a bit challenging, yes, but not impossible. All you need to do is take the time to plan ahead, prepare and keep your eye on your goal of staying on track.

Where are you going and what do you have to work with?
The best way to stay on track is to do your research before you leave and make preparations from home. When staying at a hotel, call ahead of time and find out exactly what they have in the workout facility. You maybe in luck and find everything you need from cardiovascular equipment to weight machines and free weights. If there isn’t a workout facility and/or not enough exercise equipment to work with, check the hotel front desk for a health club nearby.

Now, if you are heading out into the great outdoors or somewhere that doesn’t offer exercise equipment, getting creative and making a plan is going to be key. Be realistic in your expectation that your workouts will be different and most likely not your typical club workout. But hey, different can be fun and your body will most likely embrace the change. When traveling, the goal is to stay on track with your workouts.

What to Do?
Energy, better sleep and an overall feeling of wellness are just a few of the benefits you feel by staying on track with your workouts. It only takes a little bit of physical activity to feel these benefits and so many more. Shoot for 20 or 30 minutes of just cardio or do follow sample strength workout below with burst of jumping jacks and jump rope to get your heart pumping.

Cardiovascular
When staying at a hotel with no cardiovascular equipment you do have options. If the weather is nice, go outside for a walk/jog/run or find a trail nearby to walk or hike. If the weather brings rain or it is too cold to go outside, try to walk/run stairs at the hotel. Other options include: Jumping Jacks, Jump Roping (bring one along if you have one) or try High Knees. You can also add these cardio bursts to the sample workout plan below.

Strength
With strength training keep it simple. If you have access to free weights or machines you can make a workout plan ahead of time. If you are without anything, your bodyweight will be just as beneficial and effective as your regular workout.

Body Weight Workout Sample:

Cardio Burst
Jumping Jacks, Jump Rope (with or with out a jump rope), High Knees

Dynamic Squat (50 sec or 20 reps)

Stand with feet just wider than hip width apart, toes at a natural angle forward or slightly out.
Bend the knees and squat, pushing your rear out as though you're about to sit in a chair. Your knees should stay behind the toes.
As you are squatting, keep the knees going in the same direction as the toes and avoid arching or rounding the back.
Squat as low as you can, touch your hands to the floor and then explode up reaching your hands up to the sky. Repeat.

Push Ups (To Fatigue)

Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, with your feet together and parallel to each other.
Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.
Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Hold for a second.
Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep your body straight and feet together throughout this movement. Once you hit a 90 degree bend in your elbow, exhale and push yourself back up.

Cardio Burst
Jumping Jacks, Jump Rope (with or with out a jump rope), High Knees

Reverse Lunge with Straight Leg Kick (50 sec each leg or 20 reps)

First, stand with your feet shoulder width apart and keep your trunk upright. Your arms should hang down to your sides or find a place on your hips.
Take a large step backwards with your right foot, to make a right angle.
Lower your hips until your left thigh, is parallel to the ground and hold for one count. Your left knee should be directly above your ankle. Your left foot should be pointed straight ahead and your right heel should be lifted.
Pushing through your left leg, power through your glutes and hamstrings to make a straight leg kick to the front. Once you get the hang of it, extend your opposite arm to touch your toe as you kick through.
Bring your leg back to the reverse lunge position again and repeat.

Tricep Dips (To Fatigue)

Use a bench or chair that is sturdy enough to hold your body weight.
Place your hands on the bench with palms down and your knuckles facing forward. Your hands should be right next to your hips on the bench or chair.
Lower your body by bending at the elbow. Inhale slowly as you lower yourself for a count of two. Elbows should not point out away from your body as you lower, keep them in close.
Exhale as you straighten your arms pushing your body back up. Repeat.
Tip: Keep your body close to the bench and your weight primarily on your heels.

Cardio Burst
Jumping Jacks, Jump Rope (with or with out a jump rope), High Knees

Back Extension – Opposite Arm and Leg Lift (each side 10x’s) then both arms and legs together “Swimmers” (10x’s)

Lie on your stomach on the floor or hard surface. Extend your arms overhead with the palms facing the floor.
Keep your chin and head neutral with your spine.
Engage your core muscles by pressing your hip bones down into the floor and squeezing your buttocks. Tightening these muscles will help stabilize your back.
Exhale and lift your right arm and your left leg off the floor, pause a moment. Keep the arms and knee as straight as you can. Inhale and lower down.
Lift the left arm and right leg up, pause and then lower down.
Repeat for desired reps.

Back Extension - Swimmers

Same instruction as above except you will lift both arms and legs at the same time and make a swimming motion. Both arms will move up and down and both legs will move up and down for 5 seconds, and then lower both arms and legs down to the mat.

Bicycle (50 sec or 20 reps)

Lie on an exercise mat with your back flat against the mat and your hands placed behind your head and your fingertips just barely touching each other
Bring your shoulder blades off the mat into a basic crunch. The shoulder blades need to be kept off the mat the whole time you are completing this exercise.
Keep your neck in line with your spine, resisting the urge to bend and strain the neck. It may help to imagine that you are holding an orange underneath your chin as you complete this exercise.
Lift your legs off the mat and place one leg in a 90-degree angle and the other leg in a 45-degree angle.
Move your legs in a bicycle motion, like you are pedaling, bringing your left one up to a 90-degree angle as the right one moves back into a 45-degree angle.
Meet your right knee with your left elbow as it comes closer to your upper body. As your left knee comes close to you, meet it with your right elbow.
Repeat the bicycling motion.

Cardio Burst
Jumping Jacks, Jump Rope (with or with out a jump rope), High Knees

Plan your daily activities.
So now that you have your workout plan, the next important step is to plan your daily schedule so you can figure out the best time to get your exercise in. The most successful people, traveling or not, take a peek at the beginning of each week and figure out when exercise is going to happen for them. Let’s be realistic here, if your workout is not done in the morning it will most likely not happen while traveling. Keep in mind that life happens and last minute things come up but planning will keep you accountable and you are more likely to stay on track.

You are Ready
Now that you have a plan, all you have left to do is pack your workout gear. This will be the last piece to keeping you successful and on track. Make sure you pack workout clothes, shoes, water bottle, mat, and resistance bands if you have them, jump rope, anything that you regularly use to keep you on goal and “excuse free”.Follow these tips and you will find yourself on track and will avoid sacrificing your workouts while exploring new and summer vacation favorites.

Written by Crystal Kennedy
Wellness Director / Personal Fitness Trainer, Seattle Athletic Club Northgate

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SAC Elite Golf Weekly Golf Tip: Putting with Confidence

2010-06-21T07:39:00.000-07:00

If your putts are coming up short, or nearly miss the hole, you may need to build some confidence in your stroke.

A drill that helps you build confidence in your putting stroke can be easily arranged on a practice green. Simply place a club horizontally in front of the hole (at the back/leading edge of the cup) so you have to cross over the shaft when attempting to make a putt. Once the club is set in this position, move away from the hole and square up to the shaft of the club. Take a few strokes to attempt to make a putt with the ball hopping over the shaft. It should take you a few strokes to find the right amount of force to put into your stroke. Once find this “sweet spot”, take away the club in front of the hole and see how your new stroke feels compared to your old stroke. You should see that you have a more confident putting stroke that places the ball a little further in to the hole.

Demonstrated by Dave Boivin
SAC Elite Golf PGA Professional, Seattle Athletic Club Downtown / Kayak Point Golf Course
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How many cyclist do you know with good posture?

2010-06-18T07:11:00.000-07:00

Many Seattleites enjoy the vast terrain of Washington through the means of biking. Weather permitting many people hit the outdoors and enjoy all of its scenery using a road, mountain or on a hybrid bike. While the true enthusiast might brave the Seattle downpour, most people come inside the club and enjoy one of the many different spin classes offered at the club.

One Factor that is constant with all cyclists, indoor and outdoor, is that their posture will start to take a turn for the worst. Having correct posture consists of maintaining a balance in the strength and flexibility of the front side (chest and front deltoids) and back side muscles (rear deltoids, mid traps and upper lats) of the upper body. As we ride any type of bike we maintain a slight or extreme forward lean, sometimes for hours. This forward lean eventually causes a strengthening and tightening of the front side muscles, while never addressing the backside muscles. If this continues without constant stretching and strengthening of the backside muscles a kyphosis or mid back hunch back look will start to form. So now that we cyclists know what the issue is, how do we address it? Some of the great options offered at the club are to take a yoga class and ask them to add a cat and cow sequence to their class. This sequence is performed by getting onto your hands and knees and alternately depressing your chest as far as possible (cow) and then pushing your shoulder blades as far upward and apart as possible (cat). Another possible rehab solution would be to try pilates, where everything involves lengthening the spine and strengthening the core. If these are not addressing the posture problem then you could always get a personal fitness trainer to make a rehab workout to strengthen all the backside and core muscles as well as show you upper body stretches.

Cycling should be a fun and enjoyable sport that we can enjoy both indoor and outdoor until we are in our later years; in order to keep it that way and not create muscle imbalance problems for ourselves, we need to make sure that we stretch our chest and strengthen our back muscles as often as possible. If we keep our posture safe, we keep all of our daily activities safe and enjoyable.

Demonstrated by Jake Pedersen
Personal Fitness Trainer, Seattle Athletic Club Downtown
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Martial Arts Video: Strikes, Footwork and Kicks

2010-06-17T08:49:00.000-07:00

Martial Arts Director, Jody Garcia demonstrates the basics to perform strikes, footwork and kicks using the equipment at the club.

Demonstrated by Jody Garcia
Martial Arts Director, Seattle Athletic Club Downtown
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Yoga Pose of the Month: Upward Facing Dog

2010-06-16T07:00:00.000-07:00

The sun is peeking its elusive head out more often these days. For all those winter months we Seattleites have been hunched over our computers and bundled against the rain, and now it's high time to open our chests (and hearts) to the sun's warmth!

Upward Facing Dog is a quintessential pose in the Ashtanga/Power Yoga/Vinyasa warm up sequence that opens the chest, strengthens the arms, and provides a strong back bend when done correctly. Up Dog provides much needed space to breathe, strength for triceps, deltoids, traps, and core. Back bends are very energizing and calming when done in combination with a forward bend (like Down Dog, or standing forward bend). Most summer sports including, Cycling, Soccer, Squash/Tennis, Swimming would GREATLY benefit from Up Dog, because so many of those sports require the body to constantly be in a hunched or forward moving motion. Up Dog provides a much needed back bend relief.

Let's Begin:
It's best to warm up for 10 minutes doing gentle poses (refer to my previous SAC blogs for more info) before moving into Upward Facing Dog.

From Downward Facing Dog, roll your shoulders forward over the hands for a strong Plank pose.
Slowly, with elbows gracing the sides of your body, lower like a board, all the way to the mat.
Slide wrists back to the middle of the rib cage (your bra strap line... sorry gents, you'll have to use your imagination!) and with your hands as flat as a pancake and fingers spread wide to protect the wrists, push yourself up and forward through the arms until your legs are off the floor. Your chest should be forward of your wrists, shoulders away from your ears, elbows very slightly bent, low back in a deep arch, legs strong around the knee caps, and chin level to the floor. You should be able to breathe comfortably and have no pain in wrists or back. If you feel "pinched" in any way, please start with a variation, below.

Beginning Variations:

Low Cobra - from lying on your front side, squeeze your glutes and shoulder blades together until your chest peels off of the floor. In this Up Dog variation, your hands can be under your shoulders, and very light on the mat. This still gives you a chest opener, without aggravating wrists or shoulder injuries.
Sphinx Pose - Similar to Cobra, from laying on your frontside, prop yourself up on your forearms, and make sure your glutes are SOFT in this pose, and shoulders down. This is usually a strong back bend for folks, so be conscious of your low back.

From any of these variations, bend your knees on the floor, and push your hips back to Child's Pose or Down Dog for a counter pose to a back bend.

For more instruction on Upward Facing Dog, or any pose, please come to my classes at the club or schedule a private yoga lesson now offered by myself and many of our other wonderful yoga teachers at Seattle Athletic Club Downtown.

Written by Tonja Renee Hall
Yoga Instructor, Seattle Athletic Club Downtown
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Make Changes that Lead to Success in the First 90 Days

2010-06-14T07:49:00.000-07:00

Many gym goers fall out of exercising within their first 90 days of joining a gym or starting a new exercise routine. One of the biggest reasons people stop exercising is because they do not have a very structured workout and/or do not know where to start with their exercising. A new and very beneficial program offered here at the Seattle Athletic Club Downtown is called "The First 90 Days of Fitness". It’s a structured introduction to fitness involving meeting with a nutritionist to get your diet analyzed in order to meet the demands of exercising; three consultations with fitness trainer where you get measurements and body fat taken and then training session. The Fitness trainers can also get set up on a structured workout program called ActivTrax.

One of the club's newer member’s, Chris Davidson, has been on this program and just completed his first 90 days of fitness. During his final assessment he was pleased to find out that he had lost 7.6 lbs of fat while gaining a considerable amount of muscle and strength. The major contributing factors to his fitness achievements were that he was at the SAC every day working out or playing racquetball; and that he exercised with a workout partner. This is just one of many success stories at the club. Fitness success is more attainable if you have a structured workout routine and with someone there to keep you accountable, whether it’s a Pilates instructor, personal trainer or workout partner.

Written by Jacob Galloway
Fitness Director, Seattle Athletic Club Downtown
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Stay Healthy, Train Smart

2010-06-11T07:20:00.000-07:00

At this time of year, there are lots of athletes (swimmers, triathletes and runners) looking for ways to improve their times over last year’s records. Much effort is spent on training, diet, and a rigorous schedule to stay on top of it. Through it all, you may have missed something.

Ever wonder why many accomplished athletes are in their 30’s? It’s because they’ve learned how to train more efficiently. They can’t, and don’t “pound their body” like they did in their 20’s. It’s too hard on their bodies, the recovery time takes longer, the chance of injuries becomes greater, and they don’t improve their times as effectively. It’s not just “what” you do, but “how” you do it.

Your body can’t, or shouldn’t be expected to handle a punishing training session just because you feel you’re losing ground. Effective training takes into consideration, the current abilities of the athlete, their previous performance abilities and the future goals or records that are to be broken. From these things, it’s all about efficiency and effectiveness of a carefully managed training program. To improve means you have to stay in the game long enough to identify shortfalls and accept the work it will take to overcome them.

Another aspect to take into consideration is the environments that you train in. Living in the greater Seattle area, our weather isn’t always ideal for training outdoors whenever we feel like it. For this reason, I sometimes suggest rotating an athletes training events from indoor to outdoor (and vise versa) depending upon the type of workout and the weather forecast.

Stay healthy, train smart. Monitor your workouts to find what’s best for you, and seek professional advise if you are having questions or need guidance.

Written by Dan Lavin
Aquatics Director, Seattle Athletic Club Northgate

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Alleviate Your Computer Posture Discomfort

2010-06-08T07:00:00.000-07:00

Repeatedly during the course of a massage, I have raked muscles between the scapula and thoracic spine and found them to be hard, tight and painful to the client who immediately pleads with me to work right there – that’s where they want me to provide them with relief. Unfortunately, it’s out of my hands, literally! Why? These muscles are typically stretched tight (like a rubber band) because they are weak; they are under tensile stress, and losing the battle against gravity. Most massage practitioners will agree that all the manipulating in the world will not relieve these muscles: they remain just as tight and painful at the end of the massage. It might feel good (or painful) to have them worked on but this is only palliative. The real solution to your discomfort is to strengthen these muscles yourself.You will learn five strengthening exercises that can banish your discomfort and/or improve your posture for these specific areas:

Neck (Forward Head Posture)
Upper Traps (Tensile Stress)
Mid Traps (Tensile Stress; “Rounded Shoulders” or Forward Shoulder Posture)
Descending Traps (Shoulders curled Forward/Down)
Thoracic Erectors (“Slump” or excessive Kyphotic Curve in Thoracic Spine)

A great witticism that I’ve grown fond of is this: “Nobody likes to drink out of a fire hose.” That’s what’s so great about these exercises: no 3 sets of 30 reps etc. Each one can be done using your body weight, just ONE time, for as long as you can hold it (to fatigue). I’d prefer you do them nightly, right before bed, but you can also do them in your office chair and/or on the carpet if necessary.

Computer Posture Exercises:
Shoulder Shrug (targets shoulder tension)
Lift shoulders as high as you can (arms hanging down). They should reach almost as high as your earlobes. Contract your shoulder muscles as hard as you can – so hard they tremble. Keep lifting/trembling for 20 –30 seconds. Now lower the shoulders slowly –dropping them too quickly can trigger spasm.

Forward Bend vs. Neck Extension (targets neck tension)
Perform a forward bend. Keeping knees straight, lace fingers together and extend arms over your back/head as far as possible. Now, without changing your position, lift your head back in opposition. (The tendency is to let arms down / back up as your head comes up.) Pit these two actions against each other in an isometric contraction for 20 seconds, then bend your knees, and return to standing (slowly).

Superman (targets longitudinal tension between your shoulder blades)
(Caused by descending fibers of the trapezius being weak and overstretched). It combats scapulae curling forward and down. Lying face-down and resting forehead on the floor, place arms in front of head. Upper arms should be at a 45 degree angle, elbows bent and forearms pointing straight forward. Lift arms off the floor and hold them in this position until you can’t anymore.

Iron Cross (targets tension across the top of the shoulder blades)
(Named after the gymnastic feat performed on the rings.) Targets tension across the top of your shoulder blades caused by weak, overstretched mid-fibers of the trapezius. It prevents shoulders rounding and curling inward. Lying face-down and resting forehead on the floor, stretch arms out to the side, perpendicular to your body. Make a fist, turn your thumbs up toward the ceiling, and lift your arms off the floor. Hold until you can’t any more.

Swan Dive (targets longitudinal tension along your thoracic spine)
It prevents forward slumping of thoracic spine, forward head posture and medial rotation of shoulders. (This is the grand-daddy of them all, if you’re only going to do one exercise, do this one!) Lying face-down, arms down at sides, lift head, neck and chest off floor, squeeze shoulder blades together while externally rotating arms by sticking thumbs out like a hitch-hiker. Hold until you can’t anymore.

Restorative Yoga (this is your big reward)
Using a bolster, yoga block or rolled up towel, position it horizontally directly inferior to the bottom edge of your shoulder blades – this is approximately half way down your thoracic spine. Resting in this position for up to 5 minutes lets the force of gravity work to undo excessive bowing forward by bending you backward!!

Written by Julie Bacon
Massage Therapist, Seattle Athletic Club Downtown
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Benefits of High Intensity Training

2010-06-07T07:00:00.001-07:00

Why is it a good idea to workout so hard you feel like you could be in the movie 300? Well because it's great to workout with the intensity that stresses not only your body but your mind. If you are a squash player, a basketball player, a marathon runner, any sort of sport, you know what I'm talking about. When it's the last quarter of the game, when it's those horrible final 6 miles, it's just as much about how conditioned your mind is as it is about how conditioned your body is. Doing workouts in the gym that challenge you to keep going, finish those 5 reps, keep moving that final 10 seconds, increase your weights by that extra 10lbs. Whatever the challenge may be, it's important to work hard and conquer whatever the road block is ahead of you with your muscles and your mind. Plus the harder you work the more you'll get out of it. Increasing your weight (thus upping the intensity) will produce stronger muscles and more lean body mass. By moving past that point of when you want to stop (up the intensity) you will continue your increased heart rate and thus burning more calories. A lot of the goal comes back to working hard to burn more calories and increase more muscle mass, the best way to do that is to add in harder workouts to your regime and keep making progress with your mind and body! Here are a few easy ways to increase your intensity (without feeling like you might puke!)

1. Add in more full body exercises (Kettlebell swings, squat presses, burpees, slam ball, etc.)
2. Try new exercises, just the new challenge is enough to get your brain, muscles, and heart rate up
3. Add in bouts of high intensity movements (in between sets 1 minute sprints on the eliptical, running stairs at the beginning, middle, and end of a workout, etc.)
4. Do as much with your own body weight as you can, resist using a bench, a machine, or a ball and MOVE YOURSELF THROUGH SPACE.
5. Work full range of motion, you have all that muscle and flexibility for a reason!
6. Make sure that the weights you are using are challenging enough, if you can do 20 reps (even 15) of most anything it's too light!
7. Be your own "hall monitor" if you know you are taking it easy, taking your time, resting more than working, not breathing hard, flat out... work harder!
8. Find a workout partner, a trainer, a new sport and have someone or something else outside of yourself to challenge you and push you to make progress.

Written by Adriana Brown
Personal Fitness Trainer, Seattle Athletic Club Downtown
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Third Limb of Patanjali’s Eight Limbed Path: Asana

2010-06-07T07:00:00.000-07:00

The third limb of Patanjali’s eight limbed path is Asana, which can be translated as “seat” or “posture.” This is where most of us step onto the yogic path, through a practice of hatha yoga. Hatha can be translated as the union (yoga) of sun (ha) and moon (tha) where ha and tha are like the Taoist words yang and yin which point to active and receptive qualities within our minds and bodies-- active and receptive always in relation to something else. Hatha yoga is the yoga of the body, in which we balance these qualities (ha and tha) by finding the mid point between effort and ease, balancing strength with flexibility, finding optimal alignment within the body, with gravity and with the larger forces within and around us.

Asana refers to the various shapes in which our bodies are stretched in every direction from every orientation including forward, backward, twisted, upside down, reclining, prone seated and standing. Hatha yoga postures are an accessible and effective way of keeping the body/mind healthy, while balancing our subtle energies (the same energies balanced by acupuncture). There are many styles of hatha yoga to choose from so that a teenager, a young adult, a middle-aged man or an elderly woman can all find a practice that supports their body at their particular stage of life. Hatha yoga asanas, practiced with awareness, are something we can do throughout our lifetime.

When we practice asana, the simple guidelines Patanjali offers are to make it steady and pleasant. While performing a posture, we allow a steady, smooth breath so that our mind can relax and stay present, merging with whatever sensations arise. We take many actions within the pose to support good physical and energetic alignment so that we can relax our effort and find the support of gravity and the larger reservoirs of energy within and around us. Proper sequencing enhances the depth with which we can enter the postures by preparing the body to open so that we go deeper within a single pose or within a particular kind of pose such as backbends or twists.

Hatha Yoga asanas stretch and strengthen the entire body, and release stress held within our organs, supporting their proper functioning, while also toning the glandular system which supports healthy bodily cycles like menstruation, menopause, our stress response and overall mood. The proper performance and regular practice of asana will support us on all of these levels and allow these good effects to take root and blossom into a balanced and harmonious body/mind/heart. An imbalance at any level affects all levels, so working through the body tension allows for a smooth flow of energy through our emotional and mental systems and vice versa.

For asana to be most effective, we have to practice with sensitivity to our internal energy, understanding ourselves enough to see how we are faring with the tensions of life. During particularly stressful times it might be best to use the yoga practice as a time to restore and renew our energy. Likewise if we are feeling stuck and immobile, a practice that gets us moving is more appropriate. Understanding our constitution and how the seasonal shifts affect us also supports our self-understanding so that we can tailor a practice that will be balancing to our body/mind rather than throwing us deeper into imbalance.

When our teacher is leading our practice, these considerations still apply. Our teachers may not always offer the practice that is appropriate to us that day, but we can be sensitive to ourselves so that we can surrender to the flow of the class while still staying connected to our energy level and any limitations that need to be considered. Our home practice allows us to tailor the practice to our needs each time, as well as supporting the integration of all we receive in class and the awakening of our inner teacher, our true guide.

So, in looking at your asana practice, notice what you are practicing, how often, and also how you are practicing (your state of mind). One helpful lens from Anusara yoga is to evaluate your asana based on action, alignment and attitude. Once we learn the proper actions that support a balanced body, we apply them each time. We learn to be sensitive to our alignment and we look at our minds. Often our mind is sleepy, distracted, trying to be good, overly striving, overly focused on the external. In practicing asana, we notice these mental patterns while bringing awareness back to the present moment breath and sensation, and tuning our awareness to go deeper within. This attention to how we are practicing, to the qualities with which we infuse our practice, whether focused, gentle, devotional, sensitive, expansive, etc. is what brings the asana to life and makes the practice more than just physical exercise.

So, this week, take a look at your asana practice. Are you finding ease and steadiness with the postures; practicing in a way that makes you feel good? If not, what blocks you from finding this? Are you competing with yourself or others? Is your mind distracted? Are you discouraged or self-critical? If so, practice coming back to your body sensations themselves, and give them your full attention. Open to whatever you find while also tuning your awareness to an attitude that is more in alignment with your deeper motivation for practice. A balanced practice will leave you feeling lighter, steadier, peaceful and more integrated on all levels. Any posture we are taking is asana, so practice awareness of the shapes you find yourself in during your work day, and around the house, and try bringing more awareness to your asana all the time!

Written by Shannon McCall
Yoga Instructor, Seattle Athletic Club Northgate

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Why Do You Put So Much Effort into Being Active and Fit?

2010-06-05T07:00:00.000-07:00

Some of you members may ask yourself from time to time, “Why do I put so much effort into being active and fit?” Well here is a motivating story about why you should stay as active as possible.

Very early one Friday morning a 55 year old SAC member was working out with her personal fitness trainer, Jacob Galloway, and began to feel dizzy half way through her workout. They stopped for a minute and discussed what could be going on; such as not eating enough or eating their normal diet, or not getting enough sleep. They decided to continue to workout at a slower easier pace. The member then took a shower and was getting ready to leave the gym when she got dizzy again and had to sit down. She drove to work with no episode and after an hour at work she started having repeated dizzy spells accompanied by a racing heart while just sitting at her desk. It got to the point where she had to sit on the floor next to her desk; at no time was there pain or discomfort in her left arm. The member then made an appointment with her cardiologist (she had a coworker drive her), who gave her a 48-hour heart monitor to wear.

Three days later the heart rate monitor was returned for analysis and within 45 minutes of its return the member received a call at home explaining that her heartbeat had gotten up to 255 beats for minutes at a time and that the frequency of the episodes was substantial. The doctors couldn’t figure out why she had not passed out and told her to get to the hospital ASAP.

At the hospital the SAC member had an angiogram, which showed that her heart was unbelievably strong and had no blockages; but there was an electrical short in the heart (think misfiring spark plug) and that an ablation (soldering) was called for. It seems that this problem usually presents itself in athletes who are in their late twenties/early thirties and that there is a 5-10% chance of it happening again. The doctor explained that had she not been at the gym her usual 5 days a week doing weights training, Pilates and cardio exercise, this heart problem most likely would have been fatal.

The ablation was done the next day and five days later the SAC member was back in the gym for her first workout since the heart surgery, only lifting 10lbs maximum though, and like always with a smile on her face, happy to be able to continue working towards her fitness goals.

Two messages from this SAC member were:
(1) Do NOT ignore your body when it is trying to tell you something and do NOT delay in seeking a medical opinion.
(2) Start exercising if you are not already doing so. No excuses.

Written by Jacob Galloway
Fitness Director, Seattle Athletic Club Downtown
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Do You Ever Wonder When to Use a Kick Board and When Not to?

2010-05-28T07:00:00.000-07:00

If you are new to swimming or are ever curious why you see some people kicking with a board versus without, we can explain it. Kicking with a board serves a few purposes:
■ it helps isolate your quad for a better workout (if you are kicking properly)
■ it gives your upper body a rest, if you are a sinker while kicking it supports your upper body
■ It is a great opportunity to chat while working out

When you kick with a kickboard you want to be sure the board is not under the water, arms are extended and shoulder relaxed.

However, kicking without a board is the best way to get a good leg workout and continue to improve your swimming:
■ Kicking without a board recreates the same posture you will have while swimming
■ It requires that your core be engaged and that you continue to work on proper body positioning and muscle use
■ It helps to expose any unbalance you may have in the water
■ You can continue to get a anaerobic workout

When kicking without a board you can kick in either a streamline or arms at your side. Where your arms are will change the balance of your body. You also have the choice of kicking on your back or stomach for all four strokes. The arms carry the burden of the work when we swim, often we are unaware that our balance is off. If you can learn to kick properly while also being balanced, it will only help your swimming to improve.

Gait Analysis - Why Do I Care About My Gait?

2010-05-24T07:00:00.001-07:00

Gait. It’s how you walk (or run). It’s how you move from foot to foot, swing your arms, bend your knees and twist your hips. It is a major factor in how efficiently you get from place to place. An efficient gait places less stress on the body and is therefore less likely to result in overuse injuries.

Your gait also tells us a lot about your musculoskeletal state. It tells a story of legs long or short, muscles weak or strong, or short or long. It may reveal high arches or low, feet flexible or rigid. Your gait may also open a window through which can be viewed the cause, or the result, of, back, hip, knee, foot or ankle pain and injury.

With an understanding of your musculoskeletal state, observation of the body in motion can not only lead to possible improvements in efficiency, butin many cases, lead to simple solutions to many common ailments of the foot, knee, hip and back. Correcting these abnormalities may also lead to improved performance in many movement related sports and activities.

Plantar fascitis, posterior tibial tendonitis, metatarsalgia, patello-femoral pain, trochanteric bursitis, and sacro-iliac dysfuntion, are just a few of the “diseases” that may be the result of faulty gait.

The non-surgical solutions to many challenges related to gait abnormalities may be as simple as a change in shoe wear, or as challenging as modification or elimination of an existing exercise program, combined with a dedication to a number of specific corrective exercises.

Moving Forward
Without getting into too much detail, we can think of your gait as a means to move your center of gravity (Cg) forward. A careful gait analysis will attempt to tease out all of the body’s movements that are NOT involved in moving your Cg forward.

Movements such as arms swinging across the body, and not forward, excessively pronating feet, lateral or sideways thrusts of the hip knee or ankle, are just a few examples motion which is not contributing to the overall forward progression of the body. Identifying these movements opens the door to finding solutions to improving gait.

Solutions
Having identified movement abnormalities we can then begin to change the things we can, and learn how to live with those we can’t. Remedies can be as simple as changing shoe wear to shoes more appropriate for the individual gait and structure. Or, exercises to strengthen weak muscles or stretch short ones may be applicable.

In more involved cases, custom orthotics may be indicated to individualize movement enhancement. Further down the scale may be regular visits to a physical therapist to adjust muscular and/or joint restrictions and re-train musculoskeletal patterns of movement.

Still more involved cases may require surgical intervention. In any case of severe or chronically worsening pain or dysfuntion, one should consult his or her primary care practitioner for proper screening and referral to the appropriate health care practitioner.

In summary, gait analysis may be the beginning to a more efficient, less painful future.

Written by Phil Armiger
PT, Seattle Athletic Club Northgate

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Cardio-Respiratory Training: Why and How Do I Get Started?

2010-05-23T12:00:00.000-07:00

Cardio-respiratory exercising is very important to promote overall health and achieve high levels of wellness. Among the benefits, we can consider the following:

• Cardio-respiratory exercises improve our capacity of burning fat as energy.
• By working the heart muscle, we can enlarge it, increasing the capacity of pumping blood with each stroke to working muscles.
• Increase in the amount of oxygen distributed to body tissues.
• Reducing the risk of heart disease, lung cancer, diabetes, stroke and many other conditions.
• Stress reduction.
• Increase levels of energy.
• Improving your mood. Yes, cardio-respiratory exercises help us feel "happy".

We all have different goals and each body is unique. Every person enjoys different activities throughout the day but let’s be real, in today’s modern world we all deal with stress on regular basis.

When we are under stress our body releases a hormone called cortisol. That is why cortisol is known as "The Stress Hormone". Even though cortisol offers benefits like quick bursts of energy, less sensitivity to pain and memory improvement. People who live under constant stress are victims of the negative effects of cortisol. Some of them are decreased bone density and muscle mass, high blood pressure, high cholesterol, blood sugar imbalances, suppressed thyroid function, etc. All these changes subsequently could translate into obesity, heart disease, stroke, diabetes and osteoporosis.

There are different ways to keep Cortisol levels under control, one of them being exercise. To be precise, aerobic exercises. Walking or running are the easier and more natural choices for us to work on. Think about it, our bodies are designed to walk/run and modern life has seemed to limit our natural ways. In the early years, people would walk and run every day looking for food and water but in modern society, if we walk looking for food it is often towards the vending machine to grab that quick typically unhealthy snack. Heck, we don’t even walk half the time but use our cars to pick up food through the drive through! Body movement has become very limited, we do not burn as many calories as we consume anymore. So really, we are the root of the problem.

Why don’t we go back to our roots and start walking more or running again? With the appropriate shoes, this is an activity suitable for most among us. I started running in November 2007 and guess what? I used to HATE running! I thought it was boring but after doing a 5K race I realized how much fun it was. How great it was to join hundreds of people with a common goal. My competitive side was awakened again after several years of no competition, and when I say competition, I talk about competing with myself. Simply challenging myself, setting a goal and working towards it. From that point I was hooked, I signed up for my first half marathon then went for the full. The training was a challenge at times, but I always kept my ultimate goal in mind, and I had a purpose. As I ran my self awareness improved. It was evident I was learning how to be present to my body, my breathing, my thoughts and my surroundings. One of the first things I noticed is how happy I felt after running. That feeling of accomplishment, knowing I did something great for my health and I took an extra step towards a goal. I rarely get headaches, but whenever I get really stressed, a headache is almost imminent. Now, anytime I feel stressed I know what the best thing to do is: Run! It is amazing how even with a short 15 minute run stress goes down dramatically. And yes, I can tell you that even my headache has gone away!

How to start a cardio-respiratory exercise routine?
Set a goal! Maybe you can walk a 5K or maybe you want to run for a mile non-stop. Maybe run your first marathon. It doesn’t matter. Set a goal and work towards it. There are different factors important to consider when performing cardio-respiratory exercises:

Type of exercise: Pick your favorite one (I recommend starting with an incline walk on the treadmill).

Frequency: How many times per week? Depending on your schedule and commitment, it varies (I recommend cardio exercises at least 2 or 3 times per week).

Duration: For how long should I go? Start with at least 20 minutes, progression would consider up to 1 hour (or higher for people preparing for a long distance race).

Intensity: At what heart rate? (I recommend going with the “feeling method”).A proper cardio-respiratory exercise session should be done working at different heart rates, especially when the goal is to burn fat. So, start with a 5 minute warm-up (zone 1), then accelerate your pace or increase the resistance and go into zone 2 (feels like you are working, but you could “be there all day”), later, increase the intensity into zone 3 (now it’s getting harder, but you could sustain that pace for a good amount of time). Slow down into zone 2 again and to end go into a cool-down (zone1), for 5 more minutes.

For this basic workout, we consider a total of 25 minutes (5 minutes for each zone).Remember, cardio-respiratory exercises are great but it is highly recommended to combine them with resistance training (weights, or any other kind of resistance) for a good balance and to maintain/promote overall health. Your exercise program combined with proper nutrition will help you be healthy and achieve your goals.

Written by Fernando Rosete
Personal Fitness Trainer, Seattle Athletic Club Northgate

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Succeeding In Yoga Your First Time Out

2010-05-21T07:30:00.000-07:00

Finally it’s your turn to give this yoga thing a whirl. You know plenty of people who already do yoga, right? There are those folks at work who talk about it like it’s fun, and you also have a few friends who go to their “classes” regularly.

But now here you are. You are about to enter the room where your first yoga session will soon begin. You are facing a new and mysterious situation where you have to do – well, you don’t quite know what. It’s stressful, frankly, despite the nice music playing from inside the room.

Well, let’s see if I can ease your mind a little. I have been scouting the yoga landscape for quite some time and I have some great suggestions about how to get the most of your first yoga experience, and hopefully many more after that.

First, my humble credentials. I’m a pretty regular guy – plenty of organized sports growing up, not injury-free, but luckier than most; a fulltime job for many years; still loving to be active as an adult. I’ve been “doing” yoga, more or less, for nearly 15 years. That includes teaching a class twice a week at Northgate SAC for the past ten years. My own yoga practice as a whole has had its ebbs and flows. These days I attend classes regularly, and when I have some time I do some stretching at home, too.

Like many people I didn’t come to yoga in a “naturally flexible” body, not by anybody’s definition. Due to my yoga practice and other interested efforts, inflexibility diminishes, and in my early 50’s it’s wonderful to say that my body is a much more enjoyable and useful vehicle than it was in my mid-30’s.

Here are the three useful keys to remember for that first yoga class:
1) Focus on watching your body breathe as your primary goal.
2) Keep it simple. This is your first yoga experience. Take it way, way easy until you and your body know more about it.
3) Respect the situation, but trust only what your body tells you is okay to do.

To hear the feedback your body gives you, you have to be able to turn on or turn up your “inside-out awareness”. This very slick aspect of your “human being tool kit” allows you to watch what you are doing as you are doing it. The best way to connect to it is to create an ongoing focal point. You have one built in already: The one specific action that is always going on within your body is your breath. It’s also a great barometer of our stress level once you learn to check in on it.

You can actually switch from “fight-or-flight” responses to a healthy, calmer part of your nervous system with a little practice. By choosing to focus on how you manage your breath, you buy a return ticket back into your parasympatheticnervous system. That’s where your capacity to heal, and learn and create have the easiest time of it. The muscles relax and attune there. The mind becomes calmer. Athletes call it “the zone”, and rave about their enhanced performance when they find themselves in it.

Here’s something interesting: One consistent report I often get from new yoga students who make breath awareness a priority is that their sleep patterns soon change for the better. Right on -- a quick and easy health benefit realized -- so what if you can’t touch your toes yet! First things first, and becoming more self-aware is definitely job #1.

So breath awareness is one key, the big one. Next, especially during that first session, another kind of k.i.s.s rule: Keep it Smilingly Simple. Maintain a light heart. Avoid the desire to lurch, heave, rush or throw your body headlong into the next posture or action that is being offered by the instructor. Remember: you don’t have to do anything. No matter what the person next to you may be doing, no matter what the person up front making the suggestions says. Listen to your body, first and foremost.

Here’s the basic body science backing this idea up: One of the many benefits of yoga is to eventually create or restore the correct neural and motor patterns for proper, non-debilitating movement or stability – in many ways not that far off from the “functional training” methods practiced by many personal trainers these days.

Some yoga positions or movements aren’t super-difficult, but they are building blocks. Problems can occur if you launch willy-nilly into your hyper-adrenalized version of what the more experienced practitioners are doing during your first few sessions. It may take many later sessions to undo and re-arrange the neural and motor patterns, if at all. Seared into place unconsciously, these kinds of patterns can lead to ongoing frustration and potential injuries in the more complex positions and movement series that are part of the yoga “playbook”.

That brings us to the last key: Respect the situation, but trust only what your body tells you is okay to do.

So for that first yoga experience, respect the space and the sincerity of all the participants. Follow along at a pace that works for you. Breathe, observe, do what your body says is okay. If your body says “No”, let that be the final word. Politely resist a teacher’s interest in taking you where you are not comfortable going, especially the first time out. A good rule of thumb: If you can’t do it, and breathe, and smile, all at the same time, then ease up on the pose, or stop the movement completely. Find your breath. It’s your body, your mat, your yoga.

For your first yoga experience, take a nice sip of what yoga has to offer you. Wait until the day after, and then let your body tell you more about how it tasted, and if another class is worth considering.

I believe that any yoga class, at any level, can be a genuine and valuable learning experience. The education I am talking about is the one that comes from the intimate and fulfilling dialogue that blossoms between you and your body. To deepen and refine that relationship (polished by breath awareness) – it’s the best gift I can possibly recommend to anybody. Enjoy!

Written by Jonathan Yurkanis
Yoga Instructor, Seattle Athletic Club Northgate

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Increase Your Efficiency in the Water to Build Speed

2010-05-20T07:00:00.000-07:00

Integrating changes to your swim strokes or workout routines can often be so difficult that it becomes easier to throw in the towel, than work through the challenges.

Most seasoned swimmers find it hard to take on new ideas or methods to improve their swim stroke, when they feel their current way works just fine. It’s likely a swimmer could go faster and move through the water cleaner if they modify their stroke.

Here are some helpful suggestions:
1) First, find a trusted eye (coach, instructor, or personal trainer) that has knowledge, credentials, and proven track record. Explain to them your goals, and remind them of any physical problems that might get in your way (diabetes, asthma, high blood pressure, etc.).
2) Find your weaknesses, and seek drills to improve upon those pieces.
3) Train with others that make you work harder/more often, yet encourage you to swim efficiently.
4) Periodically time yourself for different distances or a predetermined amount of laps.
5) After you warm up, and before your cool down, check the number (count one hand only per length) of strokes it takes you. This will encourage you to not forget to glide in your stroke.
6) Remember that it always takes less work to swim efficiently, and makes you faster in the long run.

Written by Dan Lavin
Aquatics Director, Seattle Athletic Club Northgate

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Squash for beginners: How to get involved

2010-05-19T07:00:00.000-07:00

For many of us at the Seattle Athletic Club, Squash is something we see frequently but are unsure of how to get involved. The idea of jumping in with both feet and buying all the best equipment seems foreign to you, as it should, so here is a guide how to get started on a budget.

Squash is a great workout and one of the healthiest ways to stay fit. According to Forbes magazine Squash is the healthiest sport to participate in. Based on six categories, Squash beat all other sports judged including rowing, swimming, running, and rock climbing. 30 minutes on the squash court provides an impressive cardiorespiratory workout. Extended rallies and almost constant running builds muscular strength and endurance in the lower body, while lunges, twists and turns increase flexibility in the back and abdomen.

One thing you must understand is that squash is a game made for everyone, and you are already at an advantage being an avid participant in group exercise and yoga classes, but for those of us who want to turn exercise into something more challenging and fun, Squash is your solution.

Your first step on how to get involved would be to learn the game. After you have a basic understanding, try watching a game or two at the club.

The next step to your growing addiction to Squash is simply talk to one of our staff. There are several ways to go about this: Our own Ayub Khan will offer you free tips while watching you practice for 15 minutes (at least 3 times) until he believes you are ready to participate in Round Robin, where you will play similar skilled members one-on-one; Another way to learn squash (if you are a lady) is from Yusuf Khan, our squash director, who offers women free lessons on weekend mornings; and for those of you looking for an even larger advantage, lessons can be booked through the squash office throughout the week (please call ahead for all activities).

The final step would be finding a partner to play with. If you haven’t already done this through round robin tournaments, we will match you with one! A partner matching form can be found on our web site.

As for not jumping in with both feet, racquet rentals are available for $3 in the pro-shop, and balls can be rented for free at the front desk. Aside from that, all you need is a pair of non-marking tennis shoes and you will be well on your way towards one of the most rewarding sports you can play.

Written by Ayub Khan and Kevin Kramer
Seattle Athletic Club Downtown

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Hans Swim Paddles

2010-05-18T07:00:00.000-07:00

Hans Paddles:
The Han’s paddles (the small black ones) are smaller and are a great place to start when first using paddles. Because the Han’s paddle does not have a wrist strap it gives you immediate feedback as to whether you are swimming efficiently. If at any time the paddle is sliding on your hand it is telling you that you are not keeping adequate water resistance on your hand and are not propelling your bodyforward.

These can be worn in three different ways but the most popular is with the boxy end at the top of your fingers and the more curved end at the bottom (as illustrated).

This position teaches the hand, wrist, and elbow order of entry and encourages the downward sweep of the hand and high-elbows positioning in order to continually reach for “new” and “more” water with each stroke.

Strokemaker Paddles:
The Strokemaker paddle (which comes in various sizes and colors) is the bigger paddle that we offer. It increases distance per stroke by preventing you from allowing an early recovery (exiting arm from water). The size allows for strengthening of your swimming-specific muscles and aids in water propulsion. It is imperative that you do not take out the wrist tube in order to ensure proper use and to make sure you finish your stroke. You can use paddles in any stroke but be aware that the larger the paddle the more stress is put on your shoulder joint.

Make sure, if you start using paddles, to start out slowly. Only use them for 200-300 yards for the first few sessions and then build upon that. If you have any shoulder pain, stop. Start with the smaller paddles (ie: the black Han’s paddle or the green Strokemaker paddle) and build up. Most recreational swimmers should not go beyond the yellow Strokemaker paddle as the red (the largest we carry) is designed for elite swimmers or those that have been swimming with paddles for some time.

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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Band Flexibility Exercises for Runners

2010-05-17T07:00:00.000-07:00

With Spring here going out for a run is looking more and more appealing. Though just getting out there and hitting the pavement is tempting a little precaution is always a good idea. Flexibility training is an excellent way to improve performance and prolong your running future.

Though I am huge fan of any form of flexibility training Band Stretching is by far my method of choice. The muscles are designed to be elastic in nature just like a rubber band. When muscles are fatigued they lock up and lose their elasticity. This starts off as soreness and can lead to chronic pain and overuse injuries. Using dynamic stretches with the band excites the nerves and restores the rubber-like properties of your muscles.

Let’s take a look at a few of my favorite band stretches for runners…

CALVES:
This is a great place to start. How and where your foot hits the ground will dictate your stride. Ideally your calves act as a shock absorber and propel your foot up under your hip. If they are tight they pound into the ground and your joints pay the price. Keeping them lose can fight off nagging aches and pains (ex: plantar fasciitis, shin splints).

HAMSTRINGS:
It is very rare that I meet a runner who doesn’t have tight hamstrings. In a good stride your entire body helps out. When the hamstrings are tight they can’t lengthen properly and take a beating every time your place one foot in front of the other. Give your hammies a break by reminding them exactly long they are supposed to be.

QUADS AND HIP FLEXORS:
Does your back ache when you run? Do your legs feel like lead when you run? This can be caused by tight quads and hip flexors. When these muscles are tight they pull down on the front of the pelvis. This in turn causes undue pressure on your low back. Tightness in these areas also inhibits the hips from doing their job. This leads to heavy legs as you plod down the road. Keep the hip flexors and quads loose to run faster and more fluid.

HIPS:
When the hips lock up this causes all sorts of troubles for your back and knee. Before things get out of hand get those hips back into working order and stay on the road running free.

Written by Curt Ligot
Personal Fitness Trainer, Seattle Athletic Club Downtown
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Common Injuries to Watch Out For As a Runner

2010-05-15T07:00:00.000-07:00

As a runner, our worst fear is to be sidelined by aches and pains and have to take a break from running. God forbid our overall running fitness be affected or we don’t get our usual endorphin fix, but in reality running injuries can happen to both the novice and elite runner. Here are a few common injuries to watch out for that may help before a single symptom strikes.

Area of Pain: Shins. You think it could be: Shin Splints. It could very well be: Stress Fractures

Only a doctor can tell you for sure. Usually you need an x-ray (though many stress fractures won't show up until they start healing), bone scan, or MRI to tell for sure whether it's shin splints or a stress fracture of the tibia.

In general the differences between shin splints and stress fractures are that shin splints will hurt over a larger area. With a stress fracture, you usually can find one small spot (often you can cover it with one finger) that hurts a lot if you press on it. The spot will be located right on the bone.

Shin splints are often worse when you first start exercising, but do get better as you warm up, only to usually come back at the end. Where stress fractures will hurt more and more the longer you exercise, often to the point where it makes you have to stop.

Also, shin splints usually stop hurting once you stop exercising. A stress fracture will often hurt even after you stop exercising, including while walking and might even keep you up at night.

Lastly, stress fractures will often hurt if you walk up or down stairs. A quick test is if you can hop up and down on one foot on the affected leg ten times without causing severe pain, you probably don't have a stress fracture, but rather shin splints. If you had a stress fracture, it would be almost impossible to hop up and down like that without causing a lot of pain.

Treatment: Rest, Ice, Compress, Elevate (R.I.C.E), proper footwear, try pool running or the stationary bike, limit excessive training and follow a consistent stretching routine. Seek a personal trainer for ideas and extra support.

Area of Pain: Knee. You think it may be: “Runners Knee”.It could very well be: Illiotibial Band Syndrome

In general, the kneecap (also known as the patella) can move up and down slightly because the foot evenly distributes the impact of your body weight when running. Runners’ knee is where the kneecap is pulled inward because the foot rolls in when it touches the surface. When this happens, the quadricep muscle pulls the kneecap outward which causes rubbing on the thighbone. So these two opposing forces cause the friction which causes the pain and inflammation in the knee. No Fun! Now, Illiotibial Band is the connective tissue that runs from your hip to your knee. A tight IT band can cause friction on the outside of the knee and create inflammation to this connective tissue which keeps it from gliding properly and in effect causes the pain in the knee. A runner can be more prone to Illiotibial Band Syndrome if mileage has increased to quickly, the gait of the runner is off due to overpronation or runners who are bow-legged.

Treatment: Stretching (Foam Roller), Icing (R.I.C.E.), Cross-Training, Rest and/or work with a Physical Therapist.

Area of Pain: Pain in the lower calf, near your heel. You think it may be: Ankle Strain. It could very well be: Achilles Tendonitis

The Achilles tendon is the large tendon at the back of the ankle. It connects the large calf muscles (Gastrocnemius and Soleus) to the heel bone (calcaneus) and provides the power in the push off phase of the gait cycle (walking and running).Achilles tendonitis is a running injury that typically occurs from abnormal foot stroke in push off and too-tight calf muscles. A runner that pronates when running to the side and at an improper angle, can cause the area to become stressed and inflamed. An orthotic would work well to correct the biomechanics of the foot stroke at push off.

Treatment: R.I.C.E., wear a heel pad to lift the weight off the achilles tendon, wear proper running shoes and /or seek medical help for rehabilitation and treatment.

Below are general tips on how to avoid injuries:
Avoid Overtraining.
Cross-Train: Stationary Bike, Pool Running; or something low or non-impact.Wear proper shoes.
Integrate a stretching routine.
Seek out a personal trainer for specific stretching and training needs.

Lastly, to speed healing use R.I.C.E.:
Rest the injury. As much as possible, try to avoid putting weight on the injured area.
Ice to reduce pain and swelling. Do it for 20-30 minutes every 3-4 hours everyday, or until the pain is gone.
Compression. Use an elastic bandage, straps, or sleeves to give you’re the area extra support.
Elevate (if you can) the injured area on a pillow when you're sitting or lying down.

Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs ( NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers so check with your physician first.

Keep in mind that running injuries are often hard to diagnose, so at the first sign of pain take a break from running for a few days and cross-train instead. Most runners misdiagnose, so if pain persists after you head back out again seek medical help to get to the root of the problem.

Written by Crystal Kennedy
Wellness Director / Personal Fitness Trainer, Seattle Athletic Club Northgate

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Pilates Mat - Question and Answer

2010-05-13T07:00:00.000-07:00

Have you ever taken a mat class, and wondered why we teach them the way we do? I’ve been teaching mat classes since 1999, and I hear these same questions over and over. Let’s address them!

Why doesn’t the Pilates Instructor workout with us?
A Pilates Instructor teaches her class based on what she sees, and she responds to your abilities. Observe the mat class closely and you will notice that a good Pilates mat class is interactive. Are you having trouble with an exercise? She may come over to help you. Is the class moving too slowly? She will give you energy with her voice. If she did her whole workout in front of you, why would you come to class? You could just stay at home and pop in a DVD if you would rather just go through the motions and not be pushed. You are not the “audience”; you are the active participants and are helping to design the class!

Why does the instructor walk around? What is she looking at?
She is looking at you! She is watching your form and judging your abilities so that she can form the exercises around the needs of the class. When I’m teaching, I notice right away as people walk in whether they are dragging their heels with a lack of energy, or come bouncing in with a lot of energy. If they have a lot of energy, I’ll make the 100 more challenging by adding the criss-cross legs. During the roll-up, I notice if the class is generally flexible or stiff. If no one can touch their toes, I’ll spend more time stretching during single-leg circles.

I like having the dim lights. Why are the brighter lights on?
The instructor needs to see you! Dim lights are great for a meditative, stretching, breathy class. But Pilates is meant to invigorate, not put you to sleep.

Why is there no music?
Pilates is very rhythmic. Can you picture the instructor counting the 100 right now? What about open leg rocker? Have you ever done the criss-cross quickly, then slowly? Each exercise has its own rhythm that is unique to that particular exercise. We manipulate the rhythm to make the exercise harder or, occasionally, easier for you. Music would interfere with this technique.

Stay tuned for next weeks Pilates Mat Class Q & A, where we will answer:
Why use “Magic Circles”?
Why don’t we use heavier weights?
What should I wear?
What should I tell the instructor about me?

Written by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Do You Struggle with Side Breathing During Your Swim Workouts?

2010-05-09T07:00:00.000-07:00

The skill of being capable of side breathing or not, usually separates the struggling beginner swimmer from those that swim in comfort. Breathing has that affect upon the wet set.

Although it’s called “side breathing”, it really should be called “slightly looking back” breathing.

To start with, we want to reduce any amount of drag (resistance) that makes us work harder, and slows us down. Our goal is to swim as level as possible head to toe. Allow the side of your head (ear), to remain in the water while you rotate your head. Don’t lift your head, like a teeter-totter; your feet will drop faster than you can say “cannon ball”.

Roll your head to take your breath. Keeping your spine aligned, just rotate your head and look back in a 45-degree angle. By doing this, the small wake created by your foreword progress will move behind you, not find a home in your mouth.

Expel about 95 % of your air supply underwater, through your nose, but save the remaining 5% to expel while you are rotating your head. With the short amount of time that your face is actually out of the water, you want to use to breathe deeply through your mouth

Lastly, the longer the pull, the bigger the breath you’ll receive. Relax, you’re on your way to being more comfortable in the water, and lookin’ like the fish you always wanted to be.

Written by Dan Lavin
Aquatics Director, Seattle Athletic Club Northgate

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A History of Squash

2010-05-07T07:00:00.000-07:00

Squash, a game that derived its name from a small soft rubber ball, is gaining much attention throughout the world as being a both intellectually and physically challenging game, but few know of its less noble routes. In this first SAC Squash blog edition, the history of squash; from prisoners to politicians.

Games of hitting a ball against a wall with ones hand had seen many forms for nearly a millennium, with documentation going as far back at the twelfth century, but it was not until the early nineteenth century that racquets began to gain popularity in a very unlikely place – a debtor’s prison in London known as “The Fleet”.

The prisoners within Fleet Prison took to exercise by hitting a ball against a wall with a variety of racquets. At the time, having no game standards or specific set of rules, the game was dubbed with the name “rackets” and eventually gained enough notoriety to be picked up by an even less likely source – English school children.

While how or why the sport transcended from prisoners to private schools around the year 1820, it was the children who pioneered squash as it is known today. The first recorded history of the game “Squash Rackets” was to be at Harrow School in England in the year 1830 after the children had devised a way to change the game forever.

By puncturing, or placing a hole in, the ball it was discovered that the resulting ball deformation causing the ball to “squash” on impact. This created a greater variety of shots and required much more effort, as the ball would no longer simply bounce back to the relatively static player positions. This variant gained popularity over the 30 years and the first four squash courts were constructed in 1864 in Harrow School.

Over the next century Squash, as it became known, gained popularity throughout England eventually making its way over seas to North America, where the United States would become one of the first countries to hold a national tournament in 1907, while England would trail another 13 years before its first professional tournament in 1920. By 1994 over 46,000 courts existed throughout the world with almost 15 million known players and continues to gain popularity today. And while the International Olympic Committee recognizes the sport, it has yet to see its first inaugural game during the events – a very likely future for the sport.

Written by Ayub Khan and Kevin Kramer
Seattle Athletic Club Downtown

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Yoga Pose of the Month: Side Plank

2010-05-05T07:00:00.000-07:00

Vasisthasana = “best, most excellent posture”
Vasisthansana or “Side Plank Pose” is a very rich core exercise indeed. As summer approaches and we want to look our “bikini” best, time to add Side Plank to your routine.

Most summer athletic sports require a strong core and flexible side waist. Think, reaching for a football pass, keeping your balance on your mountain bike while ripping up a tricky trail, or max length for free style swim. Side Plank will strengthen your Serratius (deep side muscles) and Latissimus Dorsi (the big group of outer corset muscles that span from your shoulder blades and wrap around your side waist to pelvic region). This pose will also strengthen wrists, shoulders, arms and legs, while creating flexibility in your hips. I will give modifications for those with injury in the arms.

Let’s Play
1. Start in Down Dog and tune into your breath. Once your breath is steady and engaged, then start your practice. This will help you stay focused.
2. Roll forward to Plank Pose
3. Move your right hand underneath your nose on the mat, and spread your fingers wide like a pancake. IF you have injury in any part of your arm, please drop your bottom knee on the floor to support your body weight from here on out.
4. Carefully roll to the side, opening hips and stack your feet on top of each other, lifting the hips as high as you can, reaching the left hand straight up to the ceiling.
5. If you are feeling fresh, lift your top leg a few inches off the other while lifting hips. This will increase your balance and strength practice.
6. Hold Side Plank for 5-10 breaths and repeat on opposite side.
7. Rest in Child’s pose with hands by hips for 10 breaths before moving into the rest of your practice.

Modifications
1. Drop bottom knee to the floor, and keep it there.
2. Rest on forearm for side plank instead of wrists, to protect injured parts.
3. Engage your core, and lift kneecaps for max focus on strength. Stay like a board, not sagging in the hips, shoulders, etc.
4. BREATH!
Side Plank is one of my favorite poses to build the core strength and awareness for more complex poses and inversions. I am available for private Yoga coaching at SAC, if you have any questions about this pose or want to enrich your on going practice!

Written by Tonja Renee Hall
Yoga Instructor, Seattle Athletic Club Downtown

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Celebrate Your Right to Bare Arms This Summer

2010-05-03T07:00:00.000-07:00

Tank tops, swim suits, strappy sundresses- warmer weather is just around the corner and that can send even the fittest women into a frenzy! Not only do you want to get your body in top, toned shape, but you also want to be ready for anything the season might toss your way.

Here’s a Pilates move that will give you shapelier arms, sexier shoulders, stronger back, and of course, strengthen your core. Perform this exercise at least 2-3 times a week and include it your regular total-body Pilates program and/or current fitness regime.

In no time, you’ll be able to “bare” it all; looking strong and sculpted in any sleeveless style the warm weather demands!

Pilates Push Up
1. Stand tall with your heels against the back edge of the mat; toes turn out to the Pilates V.
2. Keeping hips over heels; inhale; pull your navel into your spine and roll your torso down toward the mat. Place hands on the mat slightly more than shoulder width apart. (Knees can be slightly bent.)
3. Exhale and walk your hands out onto the mat until your palms are beneath your shoulders and your heels over your toes. Your body will be in a Plank (or Push-Up) position -- a straight line from head to ankles.
4. Perform 3 Push-Ups with the elbows into the sides of the body. To come out of the Push-Up, fold up in half, bringing your chest toward your legs; pressing your palms and heels into the mat. Pull your navel in and give yourself a gentle stretch.
5. Inhale, walk your hands back toward your feet; trying to keep your legs straight.
6. Exhale, roll your body back up to a standing position and repeat 2 more sets.

For an advanced challenge, perform the entire Push-Up sequence while balancing on one leg. The same steps apply for the Single Leg Push-Up; remember to keep your leg lifted throughout the entire exercise; repeat the exercise on the other leg.

Written by Jocelyn Paoli
Pilates Instructor, Seattle Athletic Club Downtown

Pilates Exercise of the Month: Side Kick Series - Inner Thigh Lifts

2010-05-01T07:00:00.000-07:00

Purpose:

This exercise works your inner/outer thighs and stretches the back of the hip.

1. Lie on your right side with your left foot crossed in front of your right leg. Try to keep the left foot flat on the floor; knee cap facing the ceiling.
2. Rest your head on your arm. Press the palm of the other arm down into the mat in front of you; elbow towards ceiling.
3. Extend your straight (right) leg long out from your hip and raise it off the floor. Turn your heel slightly toward the ceiling.
4. Lift and lower your straight (right) leg 5-10 times without letting it touch the mat.
5. Then hold the leg in the lifted position pulsing it for 10 small pulses. You can also try 5 small circles forward and back staying lifted.
6. Repeat other side.

Modifications:
If it is too uncomfortable to keep the leg crossed over the straight leg, rest your knee on the mat in front of you. Head to Toe Checklist: Maintain a long steady upper body.Don’t bend your outstretched leg as you lift/lower and/or pulse.Keep the quadriceps relaxed, not gripped.

Written by Jocelyn Paoli
Stott Certified Pilates Instructor, Seattle Athletic Club Downtown

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Healthy Snacks for an Active Summer in the Northwest

2010-04-30T07:00:00.000-07:00

As the days get longer and warmer with summer approaching in the Northwest, we look forward to camping trips, hikes in the Cascades, picnics by the lake and beachside BBQs. With all these wonderful summertime activities, we often find ourselves needing to pack snacks and meals on the go. Fortunately, summer offers plenty of nutritious foods to help make your excursions memorable as well as healthy.

Berries: The wide variety of berries grown locally are packed with many vitamins and fiber. High nutrient, low calorie berries such as strawberries, blueberries, and raspberries add beauty and taste too many meals and snacks. Whether eating fresh berries by the handful, adding berries to your smoothie, throwing some blueberries in your salad, making berry pancakes, or putting a handful of berries on your cereal or oatmeal in the morning, summer berries are sure to please the crowd and add needed nutrients to your diet. Most berries can be packed in plastic bags and frozen to be used later in the fall or winter.

Peaches: Not much tastes better on a warm day than a juicy, ripe peach or nectarine. Enjoy some of the Northwest grown peaches and nectarines this summer by slicing them up for a snack, grilling them on the BBQ, blending them into a smoothie, chopping them up with some granola into a yogurt parfait, or just bite right in to get all the fiber and vitamins without any worry for calories. Like berries, peaches and nectarines give you nutrients in a sweet and juicy package all for about 50 calories!

Tomatoes: One of the most common home garden items in Seattle is the tomato. Like berries and peaches, tomatoes are also a nutrient dense food without a lot of calories. While many of us like to just pop them in our mouths, try them sliced with some mozzarella cheese and basil drizzled with a dash of olive oil and vinegar, chopped with some onions and cilantro for a salsa, or diced on top of any salad to add color and sweetness.

Take advantage of the chance to eat a wide range of fresh, local produce this summer. There is no better time to improve the nutrients in your diet while moderating the calories with all the sweet, juicy summer choices coming to your grocery or farmer’s market soon.

Written by Karen Woo MS, RD
Seattle Athletic Club Northgate

Fitness Tip Video: Resting Metabolic Rate Testing

2010-04-29T08:22:00.000-07:00

Back in March, Fitness Director Jacob Galloway discussed Why Should a Person Assess and Reassess Their Fitness Level? In this video, Jacob focuses on Resting Metabolic Rate testing that can be done at the clubs by a member of our fitness teams.

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Exercises for the Swimmer

2010-04-28T07:00:00.000-07:00

Earlier Personal Fitness Trainer Paul Nelson’s wrote in his blog post titled, “Sports Conditioning to Gain a Competitive Edge”, about how athletes are taking their training indoors and extending their cross-training. Building a strong strength base can develop “weak” athletes into strong powerful ones but also improve muscular balance that one might develop through repetition sport can bring.

Dry land training for the swimmer can be a bit challenging. Swimming is not something you can mimic out of the water so strength through full body range of motion is key, rather than isolating a specific muscle group. For example; performing a pushup requires your entire body to work together in order to perform the movement but doing a chest press, isolates the chest and arms. Isolating a muscle like this for swim training can lead to more stress on an already overused shoulder joint and cause overuse injuries.

Body coordination, functional strength and explosiveness are all areas that should be addressed when building a foundation of strength starting with focusing on the core. Core stabilization of the hip and shoulder girdle area are pre-requisites for any athlete that intends on building power and speed. Doing core specific work insures the athlete can maintain total body control while performing their sport and training for their sport. Below are various exercises that will help the swimmer build core strength, stabilization and power to help them reach the next level.

Four Point Kneeling Hold with Extension
■ Place your arms shoulder width apart just below shoulder level. Your knees should be in a kneeling position just below your hips as well.
■ Draw your belly button in towards your spine while maintaining a level back.
■ Extend your right arm and left leg while maintaining this position. Hold for 5 seconds then switch arms and leg.

Progression Options:
1. Hold for a longer period of time.
2. Perform the same movement on your elbows and toes and seen below.

Double Arm Wall Squat
■ Face the wall with hands shoulder width apart.
■ Keeping your hands on the wall, squat down sending your hips as far back as you can and keep your heels on the ground through the entire motion.
■ You will feel a stretch throughout your lats and calves and the weight of the work in your thighs.

Wide Grip Body Weight Row (using the smith press machine)
■ Place the bar on the smith press machine that way your body is at a 45% bend.
■ With an overhand wide grip, draw your belly button in towards your spine in order to keep your body in a neutral position.
■ Pull your body up towards the bar so the bar reaches mid chest level.
■ Pinch your shoulders blades back and keep your shoulders down and relaxed as much as possible. Hold then lower slowly.

Progression Options:
1. Lower the bar on the smith press machine.

Medicine Ball Throw
■ Stand facing a wall with your feet shoulder width apart.
■ Take a step forward and at the same time, throw the medicine ball off the wall.
■ Keep your abdominals drawn in, do not arch your back as you perform this movement.
■ Repeat this exercise alternating legs each time.
Progression Options:
■ Increase the weight of the medicine ball

Keep in mind that the above exercises incorporate strength through full body range of motion but are not always good for everyone depending on one’s health history and injury background. For specific exercises to fit your personal swim training needs please contact a personal trainer to ensure you are on the right track.

Written by Dana Lauren
Fitness Director, Seattle Athletic Club Northgate

Easy Outside Workout Tips

2010-04-26T07:00:00.000-07:00

The sun is finally out and you are bursting at the seams to get out there and exercise. But you are torn because you don't want to give up your weightlifting hour, or your time on the elliptical but you aren’t a runner and walking doesn’t really seem like much of a workout. But it’s Seattle, there is finally Vitamin D to absorb and you are stuck between a rock and a hard place. Well I have the answer for you, it’s called HILLS!

You can walk/run/bike/lunge/skip/go backwards up any hill and if you push yourself with speed or by wearing a weight vest I can assure you it will be a workout. Find the hilliest part of your neighborhood. Find a new area of town you want to see (a hilly one of course) and start at the bottom and work your way up. I personally enjoy hill repeats on a nice sunny day. If I don’t feel like putting miles in running I will simply find a steep incline or a mildly long incline and run up it. If it’s short I’ll do it 10-20 times if it’s long or I’m going up two or more blocks I might only do 5-10 repeats. The goal is always to keep moving, the down is the rest so enjoy it while it lasts. As soon as you get back to the bottom it’s time to sprint/walk/ride etc back up again.

If this sounds like fun but you are looking for a little more diversity try adding in stairs to your workout. Queen Anne has TONS of them (as do MANY other areas of town), add them to a run, add them to a walk, just go out and get up some stairs! You can repeat as many times as you like, go as fast or as slow as you like, use your body weight or added weight, whatever strikes your fancy. The goal is to push yourself just like you would in the gym but be able to be outside and enjoy the roses.

Lastly if you don’t feel too weird about being that guy doing squats, push-ups, park bench jumps on your trail run adding in the body weight exercises to your cardio is a great way to kill two birds with one stone. Tired of running/walking and you still have 3 more miles to go? Take a “break” and do 20 squats, 20 push-ups, 20 floor to ceilings, and or 20 tuck jumps. Take the gym outside and enjoy our few months sunshine!

Written by Adriana Brown
Personal Fitness Trainer, Seattle Athletic Club Downtown

Understanding Hydration and Exercise

2010-04-24T07:00:00.000-07:00

Understanding Hydration and Exercise

Here are some general guidelines before you venture outside:
- Drink at least 17-20 oz. 2-3 hours before exercise
- Drink 7-10 oz. every 10-20 minutes during exercise
- After exercise drink enough water to replace any weight lost during exercise.

First, let’s look into how water plays a role in your body. For your body to properly metabolize calories, one needs to be properly hydrated. If you are even 1% dehydrated, this can slow down your metabolic efficiency to 5%. For example, if you have solid calories in your belly any water ingested will go straight to the belly to help with digestion instead of hydrating working muscles. During activity this leads to muscle cramping and in cases of high impact activity, undigested foods and fluid will be bouncing around in your belly which can cause side aches, diarrhea and even nausea.

If you grab a sports drink make sure the carbohydrate content is less than 6-8 percent of the calories. Anything more can cause intestinal distress during exercise due to slow gastric emptying and can increase the chance of dehydration.

As I mentioned above, dehydration leads to muscle cramping but can also contribute to achiness of muscles, pain in your joints and headaches. So stay hydrated and keep your muscles and joints lubricated.

Another aspect to look at is heat exhaustion or heat stroke. Our bodies perspire in order to decrease our internal temperature; as blood moves toward the skin, the heat generated evaporates through sweat. With the rapid increase in temperature the body has not had time to acclimate to the heat and you can be more susceptible to heat related illnesses. Even by losing 1-2% in body weight through dehydration it can affect your performance. Be on the lookout for heat cramps, heat syncope (dizzyness) and heat exhaustion. Some signs and symptoms could be cramping, nausea, incoherence, fatigue, vomiting, etc. As an athlete, you may notice your skin blotchy and flushed. If dehydration becomes severe, an athlete may get the goose bumps and the chills because the heat generated is not being evaporated effectively. This is serious and can be life threatening.

Keep in mind, for every 1% decrease in hydration you will experience a 3-5% decrease in performance. As a runner, that can be an additional 3 added minutes to your running time. Avoid letting your thirst be indicative of whether you are hydrated or not. Your thirst mechanism isn’t triggered until you are about 3% dehydrated, which right there is well into 10% decrease metabolic efficiency, cooling, muscle function and performance.

How do you know what your sweat rate is?
As an athlete this is very important when preparing for peak performance.
First weigh yourself both pre and post workout. Take note of whether you were inside or outside, specific weather conditions and intensity of the workout. For every 1lb of weight lost during activity, this would equate to 16oz of water. So for an hour of activity, you are looking at replenishing your body with 32oz of water. For activity over an hour, especially in heat, adding sodium to water helps against electrolyte imbalances. In general, .5 to 1liter of water per hour with .5 to 1 gram of sodium during longer more endurance type of activity will be beneficial.

With the warm weather approaching us, take caution and make sure you are adequately hydrated. To optimize performance and be at the top of your fluid game as an athlete, it is important to understand what is really going on in the body.

Written by Crystal Kennedy
Wellness Director/Personal Trainer, Seattle Athletic Club Northgate

Pilates Exercise How To Video: The 100

2010-04-22T07:30:00.000-07:00

Pilates Director, Danielle Zack demonstrates how to properly perform the Pilates exercise "The 100".Demonstrated by Danielle Zack
Pilates Director, Seattle Athletic Club Downtown

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Breaking Down The Principles of Pilates

2010-04-22T07:00:00.000-07:00

The six principles that are the foundation of the Pilates method are an approach to exercise that can benefit sports, weight lifting, yoga, dance or any form of movement. Pilates done correctly requires a strong mind-body connection that enables the body to move with less effort, allowing flowing and balanced movement. The method uses an individuals own body to its greatest advantage utilizing its own strength, flexibility and coordination and requires that the individual pay attention to his or her own body throughout the exercise.

It is important to note that Joseph Pilates did not directly set out the Pilates principles. They are concepts that were extracted from Joseph Pilates work from later instructors and because of that there are some variations in the specific words, but the concepts can be found in almost any Pilates program.

The six principles are as follows:
■ Control
■ Centering
■ Concentration
■ Precision
■ Breath
■ Flow

Over the next few months I will be focusing on one principle at a time with a hope that it can bring a new aspect to not only your Pilates workout but any of your workouts here at SAC.

Control: Every Pilates exercise is done with complete muscular control. There are no body parts that are left to their own devices.

For any exercise technique there needs to be a level of awareness that is necessary for progression. The ability to control your movement will develop as your skill level increases and the complexity of the movement increases. With practice you will always be aware of your alignment, body position, and muscle activity. How many times have you looked in a mirror while exercising and been surprised that you are not in the position you thought you were?

Progression in Pilates is not about the speed of the movement, but rather the quality of the movement. Controlled movements equal good technique which is imperative for safe, effective results.

This week as you take your session with your instructor, or hop into a mat class, think about how you can apply control to your movements and your transitions between exercises. Try this: during “Open Leg Rocker” do 6 repetitions without landing on your neck or head. Then, to transition to the “Corkscrew”, bring your legs together and take 5 or more seconds to slowly roll down to the mat, leaving your legs in the air.

Written by Merc Howard
Pilates Instructor, Seattle Athletic Club Downtown

Protect Your Health with Massage

2010-04-20T07:00:00.000-07:00

Massage not only feels good, it can help prevent you from getting sick! New research has shown massage to be highly effective in strengthening the immune system and helping to ward off colds and flu. Intense training can lead to fatigue and increased levels of cortisol (commonly known as the “stress hormone”) in the body, which reduces the available number of white blood cells and killer cells. The combination of intense training and the daily stress of life compromises our body’s ability to fight off illness.

What can be done about it? Research at the Kessler Medical Rehabilitation Center, USA showed that healthy individuals under academic stress had increased killer cell activity following massage. The research also showed that this was immediate after only one massage and didn’t require a series of treatments. Another study of HIV positive men at the University of Miami School of Medicine showed that massage increased the number of killer cells and decreased levels of cortisol.

Written by Allyson Madere
Licensed Massage Practitioner, Seattle Athletic Club Northgate

Referenced from: Zeitlin, D., et al. Immunological effects of massage therapy during Academic stress, Psychosomatic Medicine, Jan/Feb 2000
Ironson T. et al. Massage Therapy is Associated with Enhancement of the Immune System’s Cytotoxic Capacity, Internal J. Neuroscience, 1996

Seattle Weather Report Calls for No Rain - Now What Do I Do?

2010-04-18T07:00:00.001-07:00

With spring weather comes outdoor adventures. Many of us will enjoy the spring warmth and sun outside instead of inside like during the cold winter months. This usually means less time in the gym burning off all those calories. This doesn’t mean that we stop working out, it just means that we bring the workout outside.

Most of our spring and summer activities will become outdoor activities; so the question is then posed, how do I continue to workout and stay strong while enjoying the outside sun. There are many very good ways to stay fit and still get a great workout outside. A great place to start is to look at recreation website to find a good park or walking/biking routes around the city. Parks usually have great walkways where someone can walk, run, rollerblade and bike. Sometimes there will also be a lake or pool near the park for swimming and recreational boating adventures. There’s tennis and basketball courts available for pickup games and matches wherever there are communities. If you want to enjoy activities outside of the city try researching local hiking trails, and take some friends on a hiking or mountain biking expedition. The benefit of doing these outdoor activities is that they burn as many or more calories than many indoor types of training, you get the vital Vitamin D which is important in muscle function and our immune systems, and most important they are all fun and enjoyable activities, why else would you be doing them?

So what happens to our workout when we get those spring showers that bring all the flowers? This is when we take full advantage of our club and train for the activity we aspire to do outside. If we want to go play tennis outdoors, try working on your racquet sport conditioning with squash, the glute building, and high calorie burning sport. If a weekend hike is your family’s next trip, bring them to your gym to try conditioning on the versa-climber or stair mill. If you just enjoy walks in the park, try walking around the 1/12 mile track, where you get to view the entire club as you make your way around. If you an extreme mountain biker, you will probably be out in the rain enjoying your muddy ride, but if not, bring your bike into the club and get it tuned up and fit to your body by the new bike fitting expert. If you have a love for the water, then practice the crawl stroke in the Olympic size pool. For those of you enjoying your first or tenth marathon or triathlon; a certified weight training expert at the club could help you get the strength/endurance and technique down to finish the race within your goal time. Rain or shine the gym is always open for all your training needs.

By taking advantage of the good spring weather you may find yourself doing all kinds of calorie burning activities. This is a great way to begin getting in shape with all kinds of activities that will peak your interest, and maybe getting a nice tan along the way. Just make sure that when the weather turns for the worse, we don’t stop our exercise enthusiasm; but instead continue our training and fun inside our club, so that when the good weather comes back we can enjoy those outdoor activities at a higher capacity than our last outing.

Written by Jacob Galloway
Fitness Director, Seattle Athletic Club Downtown

The Perfect Squat

2010-04-16T08:24:00.000-07:00

Fitness Director, Dana Lauren follows up her earlier blog post " The Perfect Lunge" with a demonstration on how to perform the perfect squat.Demonstrated by Dana Lauren
Fitness Director, Seattle Athletic Club Northgate

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What Exactly is V02 Max?

2010-04-15T07:10:00.000-07:00

Many of you may have heard the term “V02 max” thrown around when talking about your cardiorespiratory endurance and aerobic fitness, but I’m sure many of you are all wondering the same thing…What exactly is V02 Max and should I get mine tested??

WHAT IS VO2 MAX?
VO2 max is the maximal oxygen uptake or the maximum volume of oxygen that can be utilized in one minute during maximal or exhaustive exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight. VO2 max is one factor that can determine a person’s capacity to perform sustained exercise and is linked to aerobic endurance. It is generally considered the best fitness assessment tool available to accurately identify the appropriate training intensities specific to your fitness needs/goals.

HOW IS IT TESTED?
Determining your V02 Max involves a graded exercise test on a treadmill. The test begins at a light intensity and gets slightly harder each minute until you reach near maximum exertion. The subject wears a mask and the volume of air expired along with the percentages of oxygen and carbon dioxide in the expired air are measured. From this, we can determine the following:
■ Peak oxygen consumption
■ Calories burned during exercise at different heart rates
■ Aerobic and Anaerobic Thresholds
■ Target intensity zones

WHAT ARE THE ADVANTAGES?
VO2 testing is the best way to measure your cardio fitness and maximize your workout. Each person has a unique optimal training zone. Exercising at different levels of intensity will meet different fitness goals. Some intensities burn more fat, some increase endurance, and some focus on strengthening your heart. As you may know, the calories burned calculated on cardio machines are not known for their accuracy. Some machines are even known to bump up the calorie readout by almost 25%! Furthermore, machines do not always take into consideration all the factors in individual fitness levels and the specificity of the exercise, so relying on these machines to give you an accurate calorie and heart rate count can hold you back from attaining your goals if your not careful. Also, many of the charts you see on exercise equipment displays target heart rate based on only on age. V02 max testing measures your precise target heart rate, then calculates your personal target intensity zones and how many calories you burn in each zone. These zones give you the precise heart rates necessary to optimize each level of exercise and maximize your results, so you workout smarter, not harder.

By knowing your V02 Max you will in turn be able to:
■ Burn more fat
■ Maximize your workouts
■ Eliminate training plateaus
■ Decrease fatigue and injury potential

WHO SHOULD TEST THEIR V02 MAX?
Anyone who is looking to lose weight, maximize the potential towards their workouts, improve performance or most importantly, help make fitness goals attainable. Although many individuals would benefit from knowing their V02 max, it is especially valuable for those involved in sports where endurance is an important component in performance, such as:

■ Cycling
■ Rowing
■ Cross-country skiing
■ Swimming
■ Running

With summer approaching quickly and marathon/swimming/cycling season underway, now is the perfect time to maximize your potential and workout smarter, not harder!

Written by Christine Moore
Personal Fitness Trainer, Seattle Athletic Club Downtown

It's Never Too Late to Swim

2010-04-13T07:00:00.000-07:00

Do you know that millions of Americans can't swim? So if you are one of them, don't be ashamed anymore. It is never too late to learn how to swim. There is such great joy that can be derived from heading into the pool or a dip in the ocean; it isn't worth missing out on it, just because you never learned how.

Aside from the fun that can be had with this sport, swimming is an extremely healthy activity that can get you into amazing shape and keep you there with little damage or stress to your body. Being in the water is very easy on your joints and allows you to perform cardiovascular exercises and movements that you may not be able to do on dry land. Once you get involved with swimming, you will notice fantastic changes in your body, from a toned physique to more energy completing your daily tasks. Your lung capacity will increase as well too as you get to be a better swimmer, this improvement will show in every aspect of your life.

Written by Donna Chan
Swim Instructor, Seattle Athletic Club Downtown

The Benefits of Indoor Cycling

2010-04-12T07:00:00.000-07:00

Indoor cycling has many benefits, no matter your outdoor riding experience or fitness level. Whether you are an experienced “roadie,” mountain bike rider, commuter, touring enthusiast, or a beginner, SAC has a wide range of instructors, formats, and class times for you to pick what works best. Indoor cycling is an ensured way of managing your hectic schedules and allow you the proper conditions, coaching, and synergy of fellow riders to improve many things: cardiovascular and strength training, endurance training, proper form and technique to avoid injuries, stress relief, an hour
away from your Blackberry or email, meeting new friends, riding with long time riders, a good sweat, and the list goes on and on.

It is the goal of the Cycling program at SAC to both introduce and advance your abilities, no matter your experience, meaning we welcome ALL levels of riding including first time riders! Here are some helpful tips for those that are just considering this as a part of their fitness program and reminder to those already part of the program. First, sign up for a class and alert that instructor that you are new and would like a few minutes to get acquainted with the bikes. Proper set up and seat and handlebar adjustments are an important step in safety but more importantly, for an enjoyable ride. Getting to class a few minutes early to “play” with the settings is always a good idea when first getting started. Once you get the hang of it, it will become second nature to get set up.

Second: come hydrated and “fueled.” About 1-2 hours before class, be sure to start hydrating and have a light snack to ensure you’ll have the fuel to effectively power through class. Bananas, energy bars, oatmeal, bagels, and PB&J’s are all great options. Third, take a few minutes to stretch before class. Our classes are taught at early hours, lunch, and after work, all times that require stretching! And finally, come prepared to have FUN! If you come to class with that mindset, it will most likely happen.

We are fortunate at SAC to have a very solid base of experienced instructors, outdoor cyclists, and long time members of the Indoor Cycling program. Don’t be afraid to ask questions, don’t be afraid to set your own pace, don’t be afraid to push yourself as you choose. Our goal as instructors is to provide a well-rounded, safe, and challenging format that builds strength and confidence to keep coming back!

As we enter our late Spring and Summer months of longer days, it is our hope we’ll see you in our classes and give you the tools to make
your outdoor rides more enjoyable. And for those that don’t like dodging cars, a great work out to make your day and night’s sleep that much more enjoyable.

See you soon in the studio or perhaps on the open road!

Written by Anna Miller
Group Exercise Director, Seattle Athletic Club Downtown

Managing Menopause

2010-04-11T07:00:00.000-07:00

Menopause is the time in a woman’s life when her reproductive capacity has ended and she no longer passes eggs out of her ovaries or creates a lining in her uterus for one of those eggs to grow in, should it be fertilized. There is a great deal of attention paid to this transition for women, which leads us to think of it as a medical event rather than what it really is: a normal passage into the next phase of a woman’s life.

This midlife transition for women has gone from being an uncomfortable subject enshrouded in secrecy to being the very public basis for jokes and off-handed references. Every woman who lives through her 50’s will go through menopause, though, interestingly, women’s experience of it varies. Some women barely notice anything beyond the absence of their menstrual period, while others are plagued by uncomfortable and distressing symptoms. Some of this may be genetic. Asian women, for example, tend not to have hot flashes as much as Caucasian women do. Over the past several years, we have begun to look anew at what menopause is like for different women around the world and we have discovered that there are aspects of it that women can impact if they are well-informed.

The average age of menopause in the United States is 51 years, though the normal span is from early 40’s to late 50’s. Women who smoke or are very thin may have menopause earlier than other women. Along with the cessation of menstrual periods, other changes occur in women’s bodies. In fact, these changes begin to appear in the years or months before menstruation stops, and many continue for a while afterwards. Understanding the processes in the body, and learning how to adapt to these shifts can make this stage of life easier to move through and can set the stage for better health in the postmenopausal years.

Although we mark menopause from the time a woman has not had a period for 12 months, the years before that, referred to as “perimenopause,” are often marked by the beginning of hot flashes, sleep disturbances, sexual dysfunction, and mood changes. Research shows that regular exercise during menopause can reduce symptoms.

Studies show that the best exercise plan during and after menopause is relatively high-intensity physical activity performed several days per week. That said, what matters most is participation in an exercise program that you can be consistent with. Exercise has been shown, among other benefits, to be correlated with decreased levels of stress and improved quality of life.

Once a woman is fully in menopause, her body is producing markedly less estrogen and progesterone. At this time, several health issues become much more of a concern. Among these are bone density, heart disease, weight maintenance, and mental health. Fortunately, women can impact their likelihood of encountering these health challenges. Below are some suggestions for addressing these major issues.

Bone up! Our bones are constantly being remodeled. On a cellular level, they are broken down and rebuilt constantly. At menopause, bones begin to break down faster than they are rebuilding. This is the basis of osteoporosis which puts women at risk for fractures. Weight bearing exercise is essential to keep bones strong. Taking Calcium supplements and Vitamin D can help, too, as does eliminating soft drinks.

Keep the beat! At menopause women’s rate of heart disease catches up with men’s risk. Aerobic exercise and low fat diets have a big impact on heart health.

Choose the right “weight”. As metabolism slows with the hormone changes, it becomes very easy for women to gain weight. The deposition of fat, especially in the abdomen, is linked with many serious diseases. Keeping strong helps keep your metabolism up, and burning calories with moderate levels of exercise will keep those extra pounds off.

Let the good times roll! Studies show that depression and difficulty concentrating are common in perimenopausal women. Both of these can arise from many factors. While exercise is not a cure, it has been shown to help reduce the severity of both depression and cognitive impairments. Getting involved in meaningful projects, learning new skills, and developing healthy approaches to handling stress are all ways to enhance mental health.

Written by Peg Maas, PT
Physical Therapist, Seattle Athletic Club Northgate

Yoga Pose: Baddha Konasana

2010-04-10T08:00:00.000-07:00

Spring is here! With all of it’s fickle weather that will have you smiling into the sun one minute, and running for cover from a hailstorm the next. Spring is such a tease, and it’s a time of wild transition that leaves most folks feeling a little spacey.

Time to get grounded!
At this time of year, most of us are trying to quickly shed our winter coats that may have settled around the mid section and the hips, creating some stiffness and discomfort. Baddha Konasana is one of the most perfect poses to gently stretch your inner thighs, groin and knees that will keep you flexible from your mid morning run or post winter soccer try outs. This pose is also soothing for menstrual pain and sciatica.

Here we go:
I suggest that you warm up with a few down dogs or vinyasa first to heat the large muscle groups of the body. Then, before you sit down on your mat, grab a blanket and fold it up like a burrito. Sit your sit bones on the edge of the “burrito” so your pelvic bone can tilt forward and give the knees, hips and inner thighs more room to stretch, especially if you have a tight low back. Once you are in position, bring the soles of the feet together, and draw your heels up as close to the groin as possible. From there, you can grab your feet, shimmy your sit bones back a touch, and round forward over your feet.

All together now.
Let’s put this pose together with a few others now for a little feel good sequence, that includes forward bending to kick in the relaxation response, and a mini back bend to fire up your nervous system and bring your forward bends into balance.

1. Sit on your “burrito” blanket in a cross-legged seat, for a seated twist. Bring the opposite hand to knee, and exhale on the twist.
2. Bring the soles of feet together for Baddha Konasana and sit in this pose for a minute.
3. Then, plant your feet on your mat about hip width, palms flat on the floor behind you, and lift your hips for Table Top pose. It is a half back bend.
4. Drop your hips back down on your “burrito” and extend your legs straightforward, bending at the hips for a forward bend.

Do this sequence 3x slowly after a run, or your workout, and you will feel amazing. Guaranteed.

Written by Tonja Renee Hall
Yoga Instructor, Seattle Athletic Club Downtown

Improving Your Swimming: One Lap at a Time

2010-04-09T08:32:00.000-07:00

Swimming, like any other sport takes dedication, focus and practice. If you are ready to take your swimming to the next level, whether you are a beginner or experienced swimmer, think about revamping your training schedule just a bit to get the most out of the time you spend in the pool.

First of all, determine what your goals are and be prepared to dedicate some specific times for your training. Are you a beginner and want to learn just how to swim more efficiently and be comfortable in the water, or are you training for a specific event and want to improve your conditioning and speed? Look at your personal schedule and pool schedule and determine how much time you can spend in the water. For beginners that may mean 2 or 3 times a week, 30 to 60 minute a session. More advanced swimmers, 3 to 5 times a week, 60 minutes or more per session. For beginners, consider enlisting the help of a coach for a private or semi private swim lesson to get some instruction and training tips. More advanced swimmers consider challenging yourself at an organized workout A swim conditioning class can take your swimming to the next level, incorporate endurance and speed into your workouts and build some camaraderie with other swimmers.

Secondly make sure your practice time is focused. Have a plan when you get to the pool. Swimming back and forth is fine, but to make the most out of your workouts, mixing your practice time up with some drills, speed work and conditioning work will help improve your swimming abilities the most. Consider focusing on something different each practice; drills and technique one day, speed work another and conditioning and endurance on another. Or determine what your weaknesses are and be sure you focus on those for at least a portion of your workouts every time you are in the pool. This will help you see the greatest gains over time.

Finally, like any other sport repetition is key. You have to be willing to practice and put the time in to see positive results. Again enlisting the help of a swim coach to review your stroke, give you some specific instructions and assist you in developing a regular routing may be helpful. Or finding an organized swim conditioning class that meets on a regular basis can keep you on track and motivated. Arranging time to swim with a friend or buddy can also make you more accountable and make swim time that much more fun.

Swimming is great exercise, and although the learning curve is big, with lots of practice and help from a coach you can see quick results and will enjoy your time in the pool that much more.

Written by Laurie Leonetti
Swim Conditioning Coach & Swim Instructor, Seattle Athletic Club Downtown

Rub Your Headache Away

2010-04-07T07:00:00.000-07:00

Lately it seems more people have been coming in to the club for massage complaining of headaches. They’ve arrived at the right place!

When a client seeks a massage to treat a headache, the primary areas of focus therapists concentrate on are the muscles of the back, neck and scalp. For example, the upper trapezius are a group of long muscles that attach at the base of the skull and neck vertebrae and run down to the shoulder blade. When they get tense, they can pull on the head and cause pain.

The suboccipitals, a deep muscle group also located along the base of the skull, can be very difficult to stretch out on your own when they become too tight. Through massage, these muscles can be released, providing a lot of pain relief.

Another muscle linked to head and neck pain is located in your jaw and cheek: the masseter. If you clench your jaw or grind your teeth at night you may be unknowingly tensing up this muscle. Concentrated massaging techniques focusing on the masseter and other facial muscles will help.

Therapists are also aware of the many muscles and corresponding nerve endings in your head that can trigger pain, which is why scalp massage is such a wonderful way to relieve headaches.

With all the stresses of daily life, tension builds up, tightens muscles and creates pain. Schedule a visit to the massage department and let us rub your headache away!

Written by Jennifer Hansen
Licensed Massage Practitioner, Seattle Athletic Club Northgate

Proper Posture During Cardio

2010-04-05T08:00:00.000-07:00

Have you ever seen (or maybe you’ve done it yourself) the people on the big revolving stairs called the Step Mill, hunched over, hugging the machine for dear life, and letting their buns hang out way behind them?

Have you ever seen the people on the little step machine called the Stair Stepper with their hands turned around behind them constantly holding up their body weight and when the turn the page of their magazine they start thudding on the floor?

Have you ever seen the people on a super high incline treadmill walking up the biggest hill ever created on a machine holding on with white knuckle grip and leaning back with all their weight holding on to the machine through their extended arms?

Have you ever seen (or maybe you’ve done it yourself) the people on the elliptical sprinting away with their hips way out behind them and their head right up in the control screen?

Well I’m here to tell you a few things about getting a good, safe, and result filled workout out of your “cardio time.” First off if you have decided to turn up the resistance or the speed and that results in you changing your posture then it’s too hard for you. If you have made the cardio exercise harder by increasing the resistance and all of a sudden you are getting an arm workout (from holding up your body weight) instead of the intended leg workout then it’s too hard for you. If you don’t walk up stairs normally by pulling your body weight up by the hand rails and bending over so that your head is around your hip height (think The Hunch Back of Notre Dame) then why on earth would you do that while you exercise?

By keeping good posture we not only work our core muscles but we also allow the best oxygen uptake into our lungs. We also help use are body in a real life fashion so that you can be stronger applying those same movements to the real world. In addition, keeping good posture also keeps us from causing injuries, the more out of align our bodies are while being stressed (with resistance or with speed) the more chance you will have to pull a muscle, cause joint inflammation, and or create lack of flexibility.

While it might be tempting to go faster than the person next to you on the machines or to turn up the resistance so you sweat a little more, if you can’t do it correctly you are FAR better off doing it at a slower pace or lower resistance. Make sure you are getting full benefit out of your cardio workouts, and that starts with good posture!

Don’t be that person!

Written by Adriana Brown
Personal Fitness Trainer, Seattle Athletic Club Downtown