Since we only build bone mass for the first 20-30 years of our lives, the next 60+ years are spent trying to decrease the natural loss of bone that comes with aging to prevent the often painful and debilitating effects of osteoporosis. Both Vitamin D and calcium play vital roles in maximizing bone density in younger people and preventing loss of bone mass as we age.

Calcium and Vitamin D work together for healthy bone metabolism. Without active Vitamin D available in the body, calcium is under-utilized and poorly absorbed. Conversely, without calcium, active Vitamin D can’t do the work of helping mineralize the bone. The two nutrients need to work together and be included in our diet on a daily basis. The current RDA for calcium of 1000-1500 mg/day, depending on your age and gender, should be the level we all strive to reach either through our dietary intake or the addition of a supplement.

The medical and nutrition community has been focusing on Vitamin D recently and realizing that many of us do not get adequate Vitamin D either from our diet or from sunlight. The current RDA for Vitamin D is likely inadequate for a population who spends more time indoors, lives in areas where the sun’s rays do not activate Vitamin D in our skin for most of the year, and wears sunscreen which blocks the activation of Vitamin D. With few foods high in Vitamin D (oily fish, egg yolk, cod liver oil, liver and fortified milk), many people should discuss with their health care provider the possible need for a Vitamin D supplement. While more research is needed to provide data on how much Vitamin D is safe and effective, it appears that supplementing the adult diet with 1000-2000 IU of Vitamin D may be necessary to promote positive bone health.

If you are curious if you are getting an adequate amount of vitamin D and Calcium in your diet, meet with our dietician Karen Woo for support and guidance. Contact the sports desk or Dana Hansen to set up your consultation.

We need your help! Please join us during the month of November in collecting non-perishable food items for Northwest Harvest. We will be collecting food in the lobby beginning November 1st through November 20th. It’s time to clean out those kitchen cupboards or even pick up a few extra items while shopping. Anything you can donate would be greatly appreciated, and every little bit counts. Seattle Athletic Club donates to Northwest Harvest year round but this coming holiday season they need our help more than ever.

With the weather turning we are planning plenty to keep you busy indoors! The holidays are often a time that exercise gets put last on the to do list so don’t let the holidays get you off track! Maintaining an exercise routine through the holidays will help reduce your stress levels during what can be a stressful time of year and keep you heading in the direction you want to go with your goals. Everyone’s schedule is bound to change so take this opportunity to try out something new! Check out our new classes that are being added this fall.

INTRO TO YOGA –
This 4 week series is geared for those who are new to yoga, or those with some prior experience. You will be introduced to beginning yoga postures and breathing practices, the basics of relaxation and meditation, as well as the attitude that will allow you to sustain a yoga practice over time. At the end of this series, you will be ready to move into the beginning yoga classes with confidence. No yoga experience is necessary just an interest in learning what yoga is all about.

Mondays starting November 1 at 10:30am and 6:00pm

KICKBOXING –
No, this isn’t your everyday group exercise punch the air type of workout, time to get tough and burn some calories! The Seattle Athletic Club is excited to introduce Sherry McGregor, one of the highest-ranking female martial artists in the world. With 37 years of experience, Sherry will be sure to give you the workout you are looking for. Class will include hand and kicking combos, jump roping, footwork, and best of all, one great workout! No experience necessary, just a work hard attitude!

Wednesdays starting October 21 at 6:00pm

YOGA FOR ATHLETES –
Whether you are new to yoga or have tried it in the past, no flexibility is required! Learning the proper alignment of basic yoga poses, combined with a focus on strengthening the core and lower back, you will loosen tightness in muscles and gain symmetry throughout the body. This fast paced class is designed to condition the body overall, enabling you to participate in athletic endeavors and be less prone to injury. Be prepared to sweat, breathe, and discover all the benefits of yoga that will help you improve your game on or off the court!

Thursdays at 11:30am starting October 29

ZUMBA –
New class, Thursdays at 7:05am starting Thursday, October 22

Personal safety is not something most people like to talk about, because it is easier to believe - it will not ever happen to me - than to prepare for the possibility that it could. But it is really no different than buying insurance for the “just in case” situations. These techniques are simple to learn, yet offer the peace of mind that goes a long way toward living the positive, confident life we all desire.

Sherry McGregor is one of the highest-ranking female martial artists in the world and recognized by many as the best female fighter in traditional martial arts. She is one of only a handful of women to be awarded the rank of tenth degree in a traditional Okinawan / Japanese martial art. With 37 years of teaching and martial arts experience, Sherry has a special passion for teaching self defense courses, no one should have to live in fear.

In this self defense workshop learn to:

Movie night with some flare! Join us for our regular movie night but this time dinner and drinks will be served. Reservations for the dinner portion are required.

Tuesday, November 10 at 7:00pm

Please RSVP to Dana Hansen by Friday November 6th for dinner.

MOVIE SYNOPSIS:
Directed by Seattle-born actor and dancer Gene Nelson who directed many and various TV shows as well as two Elvis Presley films (Kissin’ Cousins and Harum Scarum), portrays the life of the iconic Country Western singer-songwriter Hank Williams, played by George Hamilton; Elvis had been considered for the part but was vetoed by Williams’ imperious ex-wife Audrey, played in the film by Susan Oliver. Though it strays from the facts, owing to the hijacking of the plot and other self-serving interventions by the former Mrs. Williams, the biopic provides some sense of the flawed greatness and tragic end of an American musical genius. The songs were performed by the 14-year old Hank Williams Jr, who went on to have his own successful career. Your Cheatin’ Heart was MGM’s last musical to be shot in black and white.

As we head into Fall and Winter, we also head into cold and flu season. In an effort to keep the club a germ free facility, please be sure to wash your hands regularly and wipe down the equipment with the disinfectant after you are finished using it.