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Big Climb Recap
This year at the Big Climb the SAC had 8 participants; with three timed racers and five just for the fun of it climbers. The SAC’s youngest participant was 27 and its slightly older participant peaked out at 68. There was just one returning climber and a lot of brand new climbers who needed some guidance and helpful hints. Many of the SAC’s climbers practiced their stair climbing strategies on the stairmill at 5:00am when the club opened, and at 7:00pm when they got off work, up until the day of the event. On March 21st at 12:15pm, the first SAC member started their assent of the Columbia tower’s 1311 steps, and it was 12:45pm when the last of the eight participants met on top of floor of the Columbia tower. Some of the participants were delighted they were even able to finish all 69 flights with the help of an EMS; other SAC participants were racing to see how they stacked up against the times of the other 3000+ Big Climb participants from various other gyms and businesses. Overall we had two in the top 100 fastest times for their age group, and one that realized they should have done some conditioning prior to attempting so many stairs. In the end the 8 participants raised over $1,500 for the Leukemia and Lymphoma charity, enjoyed training for the event, had a couple nights without sleep in anticipation of the event, sweated lots during the event, and made some new friends and gym buddies after the event.
Now there is just the anticipation of next year’s Big Climb; if you would like to be involved with next year’s SAC team please contact Jacob Galloway.
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Youth Swim Conditioning
Youth Swim Conditioning is a fun way to introduce your kids to a structured swimming environment. Class is held on Sunday mornings at 10:00am. Running in a similar structure to a swim team, participants work on technique and drills while increasing their conditioning base. Games are played at the end of every training, to keep things light and fun.
This class is also a great way to prepare your kids for summer league swimming, they will become familiar with using the “clock” and general swimming terminology and etiquette. If your kid(s) can swim freestyle, backstroke and breastroke two lengths of the pool, they are candidates for this class! Come try it out, it’s free!
For more information, please contact Aquatics Director Teresa Nelson.
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Yoga Pose of the Month -
Baddha Konasana
By Tonja Renee Hall, Yoga Instructor
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.
 THE BADDHA KONASANA POSE
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Pilates Exercise of the Month - Side Kick / Small Circles
By Jocelyn Paoli, Stott Certified Pilates Instructor
Small Circles (or Top Leg Circles) work the buttocks and thighs. This the 3rd exercise of the Side KIck series.
 SIDE KICKS - SMALL CIRCLES
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It's Never Too Late to Swim
By Donna Chan, Swim Instructor
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.
READ DONNA'S BLOG POST
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BODYCOMBAT is Coming!!!
Seattle Athletic Club is proud to announce the addition of Les Mills’ group exercise class BODYCOMBAT , the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors, you will strike, punch, kick and kata your way through this non-combat fitness program. Each 55-minute BODYCOMBAT class is choreographed to 10 tracks of the latest music, providing an exhilarating exercise experience that delivers ultra-fast fitness results.
JOIN OUR LAUNCH OF BODYCOMBAT
Monday, May 3rd at 5:00pm
Wednesday, May 5th at 6:05pm
Saturday, May 8th Technique Class at 10:00am
BODYCOMBAT Class 10:30am
BENEFITS OF BODYCOMBAT
Improves heart and lung function and reduces the risk of heart disease
Tones and shapes key muscle groups
Burns calories for a leaner body
Improves co-ordination and agility
Improves bone density
Improves posture and core strength and stability
Builds self-confidence
A TYPICAL CLASS
Your BODYCOMBAT instructor will lead you through a series of moves from a range of martial arts to 10 different music tracks.
Warm-up:
This is where you will learn all the moves that will be used throughout the class and warm up your body and mind for the battle ahead.
Combat 1:
Visualize your opponent and unleash into your first fight combination.
Power 1:
Enter an aerobic training zone with a focus on speed, power and endurance.
Combat 2:
Fight for your life! Inject all your power and energy into every combination as you again challenge your imaginary opponent.
Power 2:
You’re halfway through the fight. Use punches only to drill the upper body for a second time.
Combat 3:
Time to recover as we lower the intensity to prepare for the final phase.
Muay Thai:
Explode into a Muay Thai encounter, push yourself to a higher fitness level and leave your opponent for dust!
Power 3:
Go hard out and don’t look back until you complete this upper body power blast and seal the deal on your fitness objectives.
Conditioning:
Take to the floor and cap off the workout with some strength training.
Cool down:
Payback time - stretch out and lengthen all those hard-worked muscles.
GETTING STARTED
How often should I do BODYCOMBAT?
BODYCOMBAT is addictive but don’t overdo it. For best results try and battle it out two or three times a week.
How fit do I need to be?
BODYCOMBAT is for everyone with moderate fitness levels and because the moves are simple you do not need to be especially well coordinated.
Will BODYCOMBAT help me in self-defense?
BODYCOMBAT is a non-contact fitness program, not a self-defense course. However fitness is beneficial in any situation.
What do I need to bring?
Supportive footwear and any kind of comfortable workout gear. You are going to sweat so bring a towel and a water bottle.
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SAC ELITE GOLF – WITH PGA PROFESSIONAL DAVE BOIVIN
SAC Elite Golf is Brought to you by PGA Professional Dave Boivin and Seattle Athletic Club’s Finest Personal Fitness Trainers.
Sign up today for our 6 week school and take your game to a whole new level!
1-on-1 video swing analysis with Dave Boivin
3 private half hour lessons with Dave Boivin
2 fitness assessments with one at the beginning and one at the end
4 one hour sessions with one of SAC’s finest Personal Fitness
Based on the assessment and analysis you receive Dave and your trainer will work with you to create a program to bring you to your best game this season.
MONTHLY GOLF SCHOOLS WITH PGA PROFESSIONAL DAVE BOIVIN
Step it up a notch and take your golf to a whole new level in our schools offered the last Friday of each month with PGA Professional Dave Boivin.
Short Game School - May 28 and July 30
The Red Zone scoring clubs. Pitching, lob, chipping , putting, bunker and specialty shots around the green.
Drive Fore Show... Putt fore Dough! - June 25 and August 27
We will spend about 1/3 time working in each of these areas: the Driver, chipping & putting.
For more information on our golf events, please contact Katrina Yniguez at 206-443-1111 x281.
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The Many Benefits of Indoor Cycling
By Marc England, Cycling Instructor
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.
READ MARC'S BLOG POST
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Outdoor Fitness Training / Ultimate Warrior Training
The weather is changing outside spring is in the air. Let’s get your body ready for some outdoor training. It’s a positive change when you change the view of your routine, and location. Our ultimate warrior training is a excellent way to bring the change make friends, and find that extra push you need to show up for the challenge. You will gain mental, physical alertness by doing a muscle confusion training regiment. The training consists of bodyweight exercises, resistant bands, running, stairs, and core development. The Ultimate goal is to keep your mind, and body guessing keeping you focused on what is in front of you.
WHAT TO EXPECT
Bring water bottle to hydrate ~ be prepared
Variety, and proper form development ~ muscle confusion
A whole body approach to conditioning ~ efficient training
Great social setting ~ make training buddies
High calorie expenditure ~ faster results
Commitment ~ group training ~ positive outcome
You can sign up, or just drop in for a class. Contact Jody Garcia at 206-443-1111 ext. 289 with any questions.
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Lunch Box Express
Get ready for an all new class led by PFT Adriana Allison, designed for the lunch hour workout. If you are tired of spinning your wheels and being unsure of what to do or how to do it, join Lunch Box Express and find out what you can accomplish in less than an hour! This program is for all fitness levels and experience, designed to make sure that all participants work hard and have fun. You'll be introduced to all different modes of exercises, equipment, and utilize different areas of the gym. Join today and achieve your goals just in time for summer!
CUTTING EDGE WORKOUTS IN JUST 45 MINUTES
Burn 400-800 calories per class
Lose weight
Gain muscle
Improve cardio fitness
Increase strength
Participants must fill out a Health History and go through a 30 minute screening process with Adriana before joining the class. 30 minute screening is complementary.
Mondays, Wednesdays, Fridays
12:00-12:45pm
Contact Adriana Allison at 206-443-1111 ext. 273 for more information.
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