online edition - PRO Sports Club

The Official Magazine of PRO Sports ClubSeptember-October 2006Healthy AgingAging SkinMore Healthy Choicesat the CaféPRO Sports Club MemberCyndy LaRowePage 54

Pro PulseContents SeptOct06Departments14 Spa Medica Beauty through Botox20 20/20 Kids Second ‘Chance’22 Salon Blush: Step-by-Step Makeup Application23 Salon NEW Micro-Lines24 Nutrition Cold and Flu Fighting Foods26 Personal Training Age? Whats That?!28 Medical Center Gaining Peace of Mind for Your Health30 Science Pulse An Ounce of Prevention32 Science Pulse Health by the Numbers34 Science Pulse Bringing You the Latest Researchin Fitness and Nutrition36 Tennis Tennis: A Lifetime Sport37 Facility Operations Recycle Your Water Bottles38 Podiatry Aging of the Feet42 Group Fitness Fall and Winter Time Mojo!44 Aquatics Get Into the Swim of Things46 Auto Salon Let’s Make a Deal!50 Results In Action Krista Crawley51 Meet The Trainers52 Physical Therapy Lets Go Running18204048FeaturesScience PulseUnderstanding and Rejuvenating Aging SkinTennisThe Moseby’s – On a Winning Streak!CaféMore Healthy Choices at the CaféDiscovery BayAlphaEd – Learning, Laughter, and LOTS of Fun!Seattle54 Results In Action Cyndy LaRowe55 Meet The Trainers56 Results In Action Elise HornerPrograms Calendar57 Activities57 Aquatics58 Camps59 Discovery Bay60 Fitness CenterHoliday HoursLabor DayMonday, September 47 a.m. - 10 p.m.60 Group Fitness61 Pavilion63 Racquetball63 Squash63 TennisOctober isBreast CancerMonthHalloweenTuesday, October 315 a.m. - 11 p.m.ON THE COVER: Cyndy LaRowe, photographed by Gerald Pope

From the PresidentAre Your Leaves Turning Brown?Our September/October issue of the Pro Pulse traditionally focuses on Healthy Aging. This is appropriate, since duringthe “September” of our lives, we may begin experiencing some of the health risks and problems that happen when our“leaves start turning brown” in our late thirties, forties, or fifties. However, perhaps the image we need to focus on isthe vibrant and beautiful colors of fall, when nature is at its peak of life and beauty, and how we might perpetuate thatvibrance in our lives into our sixties, seventies, eighties, and nineties.All research now indicates that our lifestyle choices are the most important influence on our health as we grow older.At PRO Sports Club, we have gradually created a lifelong program that allows you to “manage” your health, combiningfitness, sports, and medical services in one convenient location. We call this program “360º Health.” In addition tothe great fitness and sports facilities, our mission is achieved by offering a variety of lifestyle resources including expertadvice, professional counseling, and other specialized medical services.360º Health services include weight management, injury rehabilitation, physical therapy, metabolic disordermanagement, nutrition counseling, sports performance testing, physical examinations and screening, depressionmanagement, treatment for chronic pain and fatigue, podiatry, preventative and cosmetic dermatology, and more. Weknow that the time it takes to travel to multiple locations to receive these services and still maintain a healthy exerciseroutine can create stress for everyone. Combined with time-saving conveniences such as auto detailing, floral shop,and dry cleaning service, our 360º Health offerings strive to eliminate the most common excuse for not exercising;“I don’t have time.”So, as your “leaves start turning brown” (or your hair starts turning gray), remember that the PRO Sports Club staffis here to help you maintain the beauty and energy of “autumn” for many decades. We look forward to our lifelongopportunity to serve you.DICK KNIGHTPRO Sports Club President10 PRO PULSE SEPTEMBER-OCTOBER 2006Visit proclub.com for complete club rules and policies.

The Official Magazine of PRO Sports ClubSeptember-October 2006CLUB NUMBERS20/20 Lifestyles (425) 861-6258Aquatics (425) 861-6274Auto Salon (425) 861-6294The Bistro (425) 861-6220Court Reservations (425) 885-5566Discovery Bay (425) 861-6247Fitness Center Concierge (425) 861-6204Front Desk Concierge (425) 885-5566Membership Billing (425) 861-6232Membership Inquiry (425) 885-5566Personal Training (425) 861-6249Physical Therapy (425) 861-6255Podiatry (425) 861-6254Pro Shop (425) 895-6535Seattle (206) 332-1873Spa/Salon (425) 895-6565Spa Medica (425) 861-6281BELLEVUE CLUB HOURSMonday - Friday 5 a.m. - 11 p.m.Saturday - Sunday 7 a.m. - 10 p.m.SEATTLE CLUB HOURSMonday - Friday 5 a.m. - 10 p.m.Saturday - Sunday 7 a.m. - 10 p.m.MAGAZINE ADVERTISINGFor advertising information,contact Carol Glenn at (425) 861-6216PRODUCTIONEditor Linda RacknerContributing Writers Dr. Mari Adad,L. Brooks Baldwin, Dan Cleator,Raheena Charania, James Krieger,Lea Stralka, Paula Provenzano,Patricia Smith, Julie Taborsky,Dr. Joe Upton, Krista Crawley, Cyndy LaRowe,Chance & Margaret Johnston, Elise HornerSenior Graphic Designer R.K. CobbanGraphic Designer Elena ChaikaPhotography Gerald PopeCopy Editors Jane Bennett, Sue Walker,Karen Schmitz, Cherie TuckerPublication Coordinator Carol GlennPRO Pulse is published by PRO Sports Club, 4455 148th Ave.NE, Bellevue, WA 98007. Copyright 2006 by PRO Sports Club.All Rights Reserved. Reproduction in whole or in part withoutwritten permission is prohibited.

spa medicaBy L. Brooks BaldwinBEAUTY THROUGH BOTOXDid you know that for the past 4 consecutiveyears, Botox injections have been the mostpopular physician-administered cosmeticprocedure performed in the United States?Botox has also been ranked as one of the least costly facial aestheticprocedures in the U.S. Botox treatments offer a host of significant cosmeticbenefits to its recipients; particularly its most popular FDA-approved procedurewhich temporarily improves the appearance of moderate to severe frown linesbetween the eyebrows. With Botox, results can be had on demand, with quickdelivery and no recovery time. You’ve got to love it!Botox, a purified protein technically known as Botulinum Toxin, has been usedtherapeutically for the past 16 years to treat a variety of medical conditions.Approved for use in more than 75 countries, it is one of the most researchedmedicines in the world. After much success in treating a range of issues fromexcessive sweating to muscular dysfunction, it was only in recent years thatBotox use for cosmetic purposes came into practice.The most common cosmetic use of Botox is to visibly smooth and softenmoderate to severe frown lines that develop between the eyebrows (glabellarlines), as a result of repetitive muscle movement and the passage of time.Smokers and sunbathers will discover that their habits accelerate the processof wrinkling. Fair-skinned people are the quickest to develop wrinkles. Botoxcan also be used to reduce the appearance of fine lines, such as crow’s feetand smile lines, and to create the appearance of larger eyes when injectedinto the skin below the eyes.Following the treatment, a noticeable improvement can be observed withinone to two weeks, and will typically last up to 4 months. In clinical trials, nearly90% of men and women surveyed, rated the improvement in the appearanceof frown lines as moderate to better one month after treatment. The majorityreported looking more rested, refreshed, and relaxed, and less stressed orstern.So, just what’s involved in receiving Botox treatments? For first-timers at PROSports Club’s Spa Medica, board-certified on-staff dermatologist, Dr. DeEttaGray, M.D. offers a 30-minute pre-treatment consultation to discuss yourexpectations, assess your facial conditions, and to review your medical history,screen for pregnancy (or nursing), egg allergies, and certain neuromusculardiseases – for which Botox treatments are contraindicated. The procedureitself lasts about 10 minutes, and while it does not require anesthesia, coldpacks and stress-reducing squeeze balls are provided to patients concernedabout discomfort. A 5 to 10-minute follow-up two weeks post-treatment isrecommended to determine whether any touch-ups are necessary.Botox effectively blocks the chemicals responsible for causing facial musclesto contract, thereby relaxing them. The treatment consists of a few tinyinjections of Botox made into the facial muscles that cause wrinkles and finelines. That’s it! No recuperation or down time necessary. You can resumenormal activities immediately, though Dr. Gray discourages patients fromexercising for 24 hours.Botox treatments are generally well-tolerated, and side effects are rare, thoughthey may include temporary local tenderness or mild bruising, headache,nausea, and temporary eyebrow or eyelid droop. There are no known longtermside effects. Normal muscular movement in the treated area will resumein about 4 months.While Botox procedures can be administered easily and quickly, it is importantto understand that Botox injections are medical procedures, requiring the14 PRO PULSE SEPTEMBER-OCTOBER 2006

medical supervision of a licensed physician. Forbest results, it is vital to seek out an experienceddermatologist.Few people associate Botox procedures withskilled artistry. After all, it’s just a matter of injectingchemicals into facial muscles, isn’t it? While itmay seem that way, in reality, because facialanatomy is so complex, and because so muchimportance is attached to one’s facial appearance,only physicians possessing extensive training andexperience in performing Botox procedures shouldbe consulted.Spa Medica is proud to have Dr. Gray onstaff as ahighly skilled Botox practitioner. Having participatedin dozens of training sessions and thousands ofBotox procedures, Dr. Gray is a foremost expert inadministering Botox. Her medical practice focuseson facial aesthetics and she possesses detailedknowledge of facial anatomy and experienceinjecting Botox since 1998.Call Spa Medica at (425) 861-6281 today toschedule your complimentary Botox consultationwith Dr. Gray. Isn’t it time?SAVE$25ON BOTOXAfter your initialservice, receive a $25certificate for yournext Botox cosmetictreatment (within 3 to6 months).Visit Spa Medica, orcall (425) 861-6281for more details.PROCLUB.COM 15

20/20 KidsSecond‘Chance’Chance JohnstonAfter completing the program I have been very, very energetic and my eating habitsand exercise have changed a lot. I even went down in my clothes more than twosizes. My friends treat me different – they treat me nicer because I can play with themmore. Now I treat my hair better and it is much smoother. The program is really funand helpful. The whole group is looking out for you and finding ways to help.Comments from Margaret (Chance’s Mom):Because of the 20/20 commitment to Chance, and Chance’s commitment to 20/20,Chance has become a role model to people close to her. For example, her teacherstarted walking four miles a day and eating better, telling us “if Chance can do it,so can I!” Her incredible dedication and positive spirit are a continual source ofamazement and inspiration.Last year when she was six, Chance’s world was full of “I can’t.” Chance couldn’t dothe monkey bars. She was the slowest kid in class. She dropped out of jump ropeand basketball classes because she couldn’t keep up. Kids were calling her fat. Herdad and I watched as her self-esteem chipped away. The common comment was“She’s so young, she’ll grow out of it.” But what if she doesn’t? Besides, why shouldher self-esteem suffer such blows?Chance’shealthytips:Meal track what youare eating so you canlook back and seeif you made healthychoices or not.Throw away all ofyour candy, sodas,and junk food.Exercise more. Youwill feel a lot better.Try your bestand have fun!Total Weight Lost: 15 lbs.Body Fat Lost: 11%At six, sadly, it was not Chance’s fault that she was overweight, it was mine and herdad’s. I was surprised by how little we knew about nutrition and behaviors. Thankfully,the program has changed all of our lives in so many positive ways that, although attimes we miss the junk food, we have no plans to go back.The combination of nutrition, behavior changes, and exercise that the program bringsis amazing! However, it is not just the program. It works because of the dedication andlove that the staff, Andri, Marcus, Milena, Sarah, and Crystal, provide to the kids. Thecare to ensure all the kids are supportive of each other also creates a very positiveatmosphere where all kids feel like they can be successful. Even though Chance hasmet the goals the 20/20 team has set out for her, Chance loves the program so muchthat she continues to participate.Introducing 20/20 KIDSCommitted to Kids (CTK) has recently been changed to 20/20 Kids. CTK originated as a program from Louisiana State UniversitySchool of Medicine and was adopted by PRO Sports Club. After five years of working with many children and families, theprogram has evolved by utilizing the expertise of our own staff and many of the very successful weight management methods that20/20 Lifestyles utilizes with adults. Therefore, we’re please to present the program as 20/20 KIDS. The name has changed, theprogram is improved, but our goal is the same - to educate children and their families in the lifelong healthy behaviors and skillsthey need to prevent mild overweight from becoming obesity and to maintain healthy weight once achieved.Now Accepting Applications for September 25 program start. Limited Space. Call (425) 861-6258 for more information.16 PRO PULSE SEPTEMBER-OCTOBER 2006

spa medicaBy Paula Provenzano, Phytomer National EducatorUnderstanding and RejuvenatingAging SkinNo one wears the same outfit for an entire life and yet, at birth, we are issued one “suit” that will encase theframework of our anatomy for a lifetime. The average woman’s body is covered by approximately eight pounds,or seventeen square feet, of skin. As the only organ directly exposed to both the external environment (UV rays,pollution, etc.) as well as internal physiological conditions (alcohol consumption, dehydration, poor nutrition, etc.),the skin becomes a chronicle of our genetic heritage, dietary habits, sun exposures, and product choices.It is a shame, in many ways, that so much attention is given to erasing the record that time gently, or sometimesnot so gently, engraves upon our faces. However, with all of the research that has been done within the last thirtyyears, we now know that there are alternatives for avoidable aging that can be offset by what we do, or don’t do,to take care of our skin.Scientists have discovered that the skin undergoes two fundamental types of aging: chronological aging, sometimesreferred to as intrinsic aging, and photoaging, or extrinsic aging. The first type of aging reflects the long-held beliefthat our genetic code provides a formula for the systematic or pre-programmed breakdown of the structures thatconstitute our skin. The second type of aging is directly linked to external factors, most notably, the exposureto ultraviolet rays and the myriad physiological alterations that are unleashed as a result of that exposure. TheAmerican Academy of Dermatology once estimated that 80% of the damage previously attributed to chronologicalaging is actually photoaging, while more recent estimates put the percentage even higher.If you would like to see how your skin would look had it not been assaulted by years of constant sun exposure,you might take a look at a part of your body that has been spared from that type of aggression. Upon examination,you will likely see tissue that has minimal, if any, roughness or dryness, and no hyperpigmentation or otherirregularities. By comparing this skin to your facial complexion, you can begin to appreciate what an enormous rolethe sun plays in the aging process.18 PRO PULSE SEPTEMBER-OCTOBER 2006

STRUCTURES OF THE SKINThe skin is broken into three layers – the epidermis, dermis and hypodermis. Each layer responds to the aging process differently, which helps tounderstand which solutions work best for the desired repair and rejuvenation. Below is a breakdown of how aging occurs in each of these layers.The EpidermisBarring years of repeated, unprotected sun exposure, which can thicken the skin, theepidermis will grow thinner over time. This is most apparent in Caucasian skin that canbecome nearly transparent in elderly individuals. A thinner skin lacks the depth thatgives it the translucent quality seen in young skin and is more vulnerable to nearly everytype of external aggressor, including: airborne pollutants, waterborne chemicals, UVrays, topical irritants, wind, dryness and extreme temperatures.Fewer layers also means a reduced capacity for moisture retention which results insurface dehydration that manifests in the form of dull skin, fine lines and wrinkles.The DermisThe eyes of all cosmetic researchers have been fixed on the normally unseen, dermallayer of the skin. The collagen and elastin which comprise the matrix, or network, of thedermis are functional components of the dermis for many years. As this matrix weakens,it allows for the formation of deeper wrinkles and the loss of tonicity.The HypodermisOne of the more significant shifts that takes place in the aging process is the reconfiguration of fat cells. In some individuals, when they gain weight theyincrease the amount of tissue, which begins to droop and sag when it lacks the tonicity of youth. This is usually seen around and under the jawline,and contributes to the appearance of “jowls,” and/or a “double chin.” A more common scenario is the loss of fat, which diminishes the plumpness inappearance typically associated with youth and results in hollow cheeks.REPAIR AND PREVENTIONWe can’t stop the aging process, but we can repair and lessen furtherdamage through products, cosmetic dermatology and lifestyle changes.These small steps can help you look great today, tomorrow, and for yearsto come.ProductsOver the past several years, scientists and chemist have spent countlesshours in search of active ingredients that will repair the structures affectedby aging. Two of the biggest players in the world of ingredients have beenAlpha Hydroxy Acids and Retinoic Acid or Retinol. Alpha Hydroxyl Acids,or AHA’s, speed up the removal of dead skin and decrease the appearanceof hyper-pigmentation and fine lines. Retinoic compounds, which wereoriginally used in the treatment of acne, have been shown to improvethe surface texture of skin, reduce irregular pigmentation, wrinkles andcan increase dermal collagen if applied daily for several months. Startingat lower level retinols and slowly increasing the strength as your skinacclimates, lessens the irritation that some experience.Spa Medica offers another solution through dermatological grade productlines, SkinMedica and SkinCeuticals. The TNS Recovery Complex bySkinMedica contains a proprietary blend of multiple human growth factors,soluble collagen, matrix proteins and antioxidants. SkinCeuticals CE Ferulicserum boasts a 95% increased in efficacy to sunscreens, is a powerfulantioxidant, stimulates the growth of collagen and inhibits melanocyte cellsfrom over producing pigmentation caused by the sun, lessening signs ofsun damage and preventing further damage to the skin. In conjunction,they add a powerful component to any anti-aging skin care regime both inthe prevention and treatment of environmental damage to all skin types.The correct skin care products in conjunction with cosmetic services cantake years off anyone’s appearance, as well as making your cosmeticprocedure results last much longer.ServicesSpa Medica offers the latest technology and services to repair and rejuvenatethe skin. The following anti-aging treatments are available in Spa Medicaby calling (425) 861-6281.Injectables: Botox is well known for its amazing wrinkle-reducing ability, andover time can prevent wrinkles before they’re etched into your face by stoppingrepeated muscle contractions that contribute to lines. Restylane and Radiessehelp to plump the skin, which restores fullness and volume to the face andlips. Both products can provide long-lasting results Restylane 6-12 months, andRadiesse up to 2 years.Photorejuvenation: Using deep pulses of light, this non-invasive therapyrevitalizes skin’s look and feel by effectively treating areas of sun damage, brokencapillaries, redness from rosacea, brown spots and more, while stimulatingcollagen to lessen fine lines on the face, neck, chest and arms.Titan: Designed to firm up targeted areas of the body, Titan is a safe, painless,and non-surgical treatment that can reduce the signs of aging by stimulatingcollagen and restoring firmness to the skin on the face, arms, abdomen, andmore.Lifestyle: Many aspects of our lifestyle – namely what we eat, drink and exposeourselves to, can either slow down or speed up the development of everythingfrom wrinkles and crow’s feet to cancer and heart disease. The primary cause ofaging skin is exposure to UV rays, so start avoiding the sun, and you will preventfurther damage. In addition, stress increases the so-called age-acceleratinghormone cortisol. Drinking alcohol, smoking and eating sugary and fried foods,which we often turn to when we’re stressed, cause cortisol and insulin levelsto rise, which have an impact on the aging of the skin. Exercise is a powerfulweapon in fighting aging. It is the cheapest and most effective way to regulateyour hormones, reduce stress, maintain tone and muscle mass, resulting in amore youthful overall appearance.PROCLUB.COM 19

tennisBy Raheena CharaniaThe MosebysOn a Winning Streak!Jason Moseby was having another good year. The Newport tennis team hadgone undefeated all year, and he and his doubles partner, Frederick Walsh,had won the Class 3A Kingco district title. He was on a winning streak. Andthat was just tennis.Jason was also the leadoff batter for the Newport High baseball team and wasthe 3A Kingco batting champ. Batting 510, he holds the record for secondall-time batting champ in Newport history. He finished the season with a .500average, 44 hits, 27 runs scored, and 25 RBIs.The Newport Knights had been having a great season, making it all the wayto the state playoffs at Safeco Field. Jason hadn’t been planning on balancingtwo sports. After all, tennis is a fall game, and baseball a spring game.However, the state tennis championship playoffs had been scheduled for thesame weekend.“At the beginning of the year, he warned his baseball coach that if theyqualified, he would play in the state tennis tournaments,” says his father andtennis pro, Paul Moseby. “They had 16 seniors on the team, and Newporthad a really good shot to win the state baseball championship. But Jasonwas committed to tennis first. Hopefully, we live by our convictions, and oncewe start something, we see it through. If Jason didn’t play in the state tennischampionships, Frederick Walsh, his doubles partner couldn’t play, whereasthere were 15 other kids on the baseball team who could play in Jason’sspot.”Fortunately, even when it appeared that the game times would overlap,Jason never had to make that sacrifice. When the baseball finals and the20 PRO PULSE SEPTEMBER-OCTOBER 2006

tennis finals were both scheduled for 4 p.m., the tennis coaches and playersinvolved graciously agreed to move up the starting time of their matches toaccommodate Jason.On Friday, Jason played his first tennis match at UW and headed to SafecoField to play baseball. Coming into the game in the fourth inning, he wasescorted onto the field with a standing ovation from the crowd. His first timeat bat, he singled home a run and tripled in the sixth. That evening, he playedand won another tennis match. The next day, he played a morning matchand won in two straight sets. That afternoon, he played and won the Class 3AState Tennis Boys Doubles Championship with Frederick before rushing off toSafeco Field once more to play in the state baseball championship. When itwas all over, Jason Moseby had two state championships – one in tennis andanother in baseball – all in one day.He was honored as one of the three finalists for the All-Eastside Player of theYear, and got drafted by the Pittsburgh Pirates in the 19th round. This fall,Jason will attend BCC, where he received a scholarship to play baseball.Jason spent a lot of time at the club while growing up. Personal trainer ErikNelson, remembers working with him. “We set up a strength and conditioningprogram for Jason, and he just got to it,” says Nelson. “He stuck his mind toit, worked hard, and it obviously paid off.”“Erik was just a really good friend in general,” says Jason. “He was there forme if I had any questions. I remember when he was teaching me how to liftweights to start out. I just watched him put 400 pounds on a machine andbench press. I was awestruck. We had a good time together.”When asked how he managed to stay so focused during the tournaments,Jason replies, “Tennis was a bit more nerve racking than baseball just becauseit’s you and another person, not an entire team, so you have to depend onyourself. But it wasn’t really hard to switch between them. It seemed liketennis really helped my hitting in baseball my entire life. So it seemed like anormal thing to me to go from one to the other. I had to drink a few energydrinks in the car. I remember at the baseball finals I was trying to eat bananasin the dugout and running around, and telling everyone, ‘If I have to be thisexcited, you guys have to be as well because I’m dead.’ It worked out prettywell.”On the same day that Jason won his state championships, his sister, Kristin,a sophomore at Newport High, was playing for the Class 3A State Girls TennisDoubles Championship. Kristin and her doubles partner, Casey Roh, wonthe Class 3A Kingco title. Her team went undefeated in the season, beatingMercer Island for the first time in 10 years. She went on to win in districtmatches and placed second in the state championships.You may have seen Kristin at Discovery Bay this past summer workingalongside her mother, Donna Moseby. She enjoys caring for children andhopes to get into nursing when she finishes school.Having a tennis pro as a father, both Jason and Kristin naturally grew upplaying tennis. “I’ve been playing since I was three years old,” says Kristin.“I played a lot at the club and went through JET league. I used to do dancewhen I was younger, but I quit so that I could focus on tennis. My dad hashelped me a lot through the years. He’s my coach. He can really be stern withme, but he’s also very caring and loving. It’s nice to have that combination. It’sfun hitting with him. We do a lot of drills that help me during the season, butwe also goof around. We’ve done everything from hitting beach balls when Iwas young to whacking the ball at each other. He always made me feel reallycomfortable. He’d tell me when I needed work or improvement and how to fixit. But he always told me that playing tennis is for fun. It’s not as if you have towin, as long as you’re having fun at it and play your game.”photosBy Gerald PopePROCLUB.COM 21

Finally, Realistic Help for Female Pattern BaldnessNEW Micro-LinesBy L. Brooks BaldwinFor many women,thinning or super fine hair and Female PatternBaldness have long been significant, yetunmentionable, issues. While pattern balding is acommonly accepted occurrence within the malepopulation, it is a source of much embarrassmentand low self-esteem for women.Until recently, the only options available to women with thinning hair andbalding concerns were wigs, hair strand techniques (for thinning hair), andcolor scalp sprays. None of these options have been very popular or palatablefor reasons ranging from inconvenience and hassle to poor imitations of realhair. As a result, many women have suffered silently and secretly, hidingunder hats and scarves, or worse yet, hiding themselves entirely from thescrutiny of others.Now there’s hope for women seeking uncomplicated and convincing hairreplacement options. The Salon at PRO Sports Club is launching the latest intechniques for dealing with female balding concerns. This new technique iscalled “Micro-lines Hair Integration System,” which provides a fast, secure,comfortable, long-lasting solution to balding.Barely noticeable to its wearer, the one ounce Micro-line is constructedof genuine human hair finely woven into a lightweight net-structure whichis positioned in direct contact with the scalp and then integrated into andblended with the wearer’s own hair. Available in standard and customordersizes, lengths, and colors, Micro-lines provide lifelike authenticity inappearance, texture, and ease of use.Designed thoughtfully with skillful technique and materials, Micro-lines areable to withstand high temperatures generated by hairdryers, saunas andsteam rooms, heated hairstyling tools, and hot tubs. The durability and designof Micro-lines offers the ability to live a carefree lifestyle which includesshampooing, swimming, sleeping, and exercise. Micro-lines can also be cut,colored, and permed, to match or complement the wearer’s natural hair.The Micro-lines process begins with a personal consultation with one of theSalon’s Micro-line experts during which a recommendation is made as to theoptimal size, color, texture, and length of the hairpiece. Depending on therecommendation, a standard Micro-line can be ordered and delivered within3 to 5 days, while one that is custom-made can take up to 8 to 12 weeksfor delivery. The actual attachment and integration of the Micro-line with thewearer’s natural hair takes between 30 to 60 minutes.Routine homecare and maintenance is basic, consisting of thorough dailybrushing and “tightening” the hairpiece by gently pulling natural hair throughthe net-structure. A “top-off” service is recommended every 6 – 8 weeks,during which the hairpiece is removed, washed, and then reattached. Anannual “Fresh Up” requires that the hairpiece be sent back to the manufacturer(Hairdreams) in Austria for maintenance, which may take up to 8 to 10 weeks(it is highly recommended that a second Micro-line be obtained for coverageduring the annual maintenance period). With proper maintenance and care,Micro-lines can last up to 3 years.So, what are you waiting for? If you’ve been living life undercover, it’s high timeto come out of the shadows with a gorgeous head of real hair! Call the Salonfor your complimentary consultation, now!PROCLUB.COM 23

nutritionBy Julie Taborsky, RDCold and Flu Fighting FoodsHelp support your immune system and prevent illness this fall by incorporating these deliciousand nutritious foods and beverages into your diet.RED BELL PEPPEROne red bell pepper providesover 200% of your dailyvitamin C needs. VitaminC helps increase thefunctioning of cold- andflu-fighting white bloodcells. Red peppers alsoprovide vitamin E, a powerfulantioxidant. Try roasting redpeppers to bring out theirnatural, sweet flavor.PAPAYARecently, papaya ranked firstin a study that comparedover 40 different fruitslooking at nine vitamins,potassium, and fiber. Thistropical fruit is a top sourceof vitamin C as well as agood source of vitamin A. Agreat way to enjoy papaya isin a smoothie (see recipe).GARLICNot only does garlic addinstant flavor and aromato foods, garlic supportsthe immune system byincreasing the multiplicationof white cells that fightinfections. In fact, garlicexhibits such powerfulantibacterial activity that itis currently being studiedas a potential way to killantibiotic-resistant bacteriastrains in hospitals.SOY BEANSA popular appetizer foundin Japanese restaurants,soybeans are a great sourceof protein and also containzinc, which is crucial forcell repair. According tosome studies, zinc mayalso reduce duration of coldsymptoms. Frozen soybeansare available in most grocerystores and are very easy toprepare. Just simmer for5 minutes in boiling water,drain, and sprinkle with seasalt. Other good sources ofzinc include white beans,oysters, and crab.GREEN TEAFlavonoids found in greentea may help maintainproper immune responseby controlling inflammation.These compounds havealso been shown to haveanti-viral and anti-bacterialproperties. If you do not likethe taste of traditional greentea, try mint, chai, or fruitflavoredgreen or white teas.Also, be careful not to overbrew – Green tea should bebrewed for 1-3 minutes only.Brewing longer than this canresult in a bitter, unpleasantflavor.PapayaSmoothieRecipe by Evelyn AthensMakes 2 servings2 cups chopped, peeled, seeded papayas1 cup chilled pineapple juice1/2 cup milk1/2 cup sliced bananas4 ice cubes1 tablespoon honey2 teaspoons lime juiceCombine all ingredients in blender. Blenduntil smooth. Pour into two tall glasses.24 PRO PULSE SEPTEMBER-OCTOBER 2006© 1999-2006 Recipezaar. All Rights Reserved. http://www.recipezaar.com

personal trainingMember StoriesAge?By Raheena CharaniaWhat’sThat?!can’t say enough nice things about Penelope. When we go into the club, shehas lots of energy and after her workout session with Penelope, she’s wipedfor the rest of the day. So I know she’s doing her job.”Betty Hiller(Personal Trainer: Penelope Thompson)When Betty Hiller turned 91 years old, she celebrated her birthday by goingdown an exhilarating Ziptrek at Whistler. Ziptrek has been described as aheart-surging experience akin to “flying as you glide along steel ziplinessuspended high above the breathtaking white-water river.” Not exactly anactivity for the faint of heart. But then again, Hiller is an exceptional 91-yearold. She has climbed Mt. Kilimanjaro, hiked to Machu Pichu, hiked in Nepal,and traveled throughout the world, mostly after turning 50 years old. Hergranddaughter, Laura Steel, with whom Hiller lives, credits her strength to heractive lifestyle. “She goes everywhere we go, much more than most peopleher age ever would,” says Steel.Having been through the 20/20 Lifestyles Program herself, Steel knew thebenefits of having a personal trainer and wanted to share that with hergrandmother in order to maintain her strength. “The physical therapy theyoffer for people her age is for people who are old,” says Steel. “They do a goodjob for someone who’s bedridden or who has little strength, but Grandmawasn’t gaining anything from their exercises. They didn’t make her tired orbuild her muscles. So I decided that one of the trainers would know how to goa step further. They go for the maximum effect and build your strength insteadof just trying to maintain it or do the minimum.”Hiller began training with PRO personal trainer, Penelope Thompson twicea week. “I think the training is really helping as far as keeping her ability tofunction on her own and physically get around,” says Steel. “I credit a largepart of her being able to do the Ziptrek to Penelope working with her. SheHiller has osteoporosis and an atrial fibrillation, which she’s had since shewas a young adult. She also suffered a stroke eight years ago, but otherwiseshe’s very healthy. “We’ve been blessed to still have her around,” says Steel.“Many people would have died years ago from the atrial fibrillation, but part ofGrandma’s success is because she has been so active.”photo: Chuckarelei Studio(Amy Strande: Black uniform, far left)Amy Strande(Personal Trainer: Dirk Huebner)Amy Strande plays football. Not just flag football. Rough, contact, full-tacklefootball that requires helmets, pads, uniforms, the whole nine yards.“My love for football began when I was growing up,” says Strande, who playsdefensive cornerback for the Seattle Majestics, the only Washington team in26 PRO PULSE SEPTEMBER-OCTOBER 2006

the Independent Women’s Football League (IWFL). The IWFL has 31 teamsacross North America from Southern California to Montreal and Washingtonto Florida.Strande played flag football throughout high school, college, and in theMicrosoft league for a number of years. Then five years ago, she learned aboutthe tackle football league and became one of its first members. However,shortly after, she found out she was pregnant and never got to play. Whenthe Majestics moved to Seattle from Tacoma, she had her second chance.“I’d rather play tackle than flag,” says Strande. “It’s a different team dynamicwhen you have women from all walks of life on the team. It’s not like soccerwhere you can pick and choose whom you play with. It’s a great physical sportthat gets you in shape quickly. However, I’ve got more bumps and bruisesthat are extreme than I’ve ever had in my life. I went to the doctor yesterdayafter the season was over and said, ‘OK, this is my list – my right ankle, myleft ankle, my left knee, my lower left back. My right pinky was dislocated onSaturday; it’s huge. My left pinky was dislocated 3-4 weeks ago; it’s lookingbetter. Let’s go through the whole list. But at the same time, I’ve never beenin such good shape as I am, which is interesting.”At 36, Strande finished the season being the oldest person on her team. “Ihave my moments, but I am olderso it’s harder for me to bounceback,” she says. “Tackling isn’tsecond nature to me. For some ofthese girls who have played fouror five years, when they put padson they were ready to go. It was abit intimidating because it is tacklefootball. It took me a few games toeven get comfortable in my skin toactually go after it in the properform, knowing I’m not going toget severely hurt if I do it the rightway.”Strande came to the PRO SportsClub in search of a personaltrainer who could help herperformance on the football field. “I didn’t know that I would hitthe jackpot at the club,” says Strande, who trains with PRO personal trainerDirk Huebner. Huebner also coaches high school football. “Dirk makes surethat I do the right conditioning and strength exercises to work on my coreand defensive stance. He talks to me in football terms, and it’s just amazing.I gained more confidence knowing that what I was working on during my offtimeapplied directly to the field.”Football runs in the family. Strande’s husband, who grew up playing Americanfootball when he lived in Norway, plays in a flag football league. Amazingly,they met through their mutual love of football while vacationing separatelyin Greece. Strande was looking for someone to throw a football around with...and the rest is history.VincentFernandes(Personal Trainer: Dave Joyce)Having suffered a MCL (medialcollateral ligament) injury for asecond time while playing squash,Vincent Fernandes decided heneeded a trainer’s help to strengthenhis knees. However, after observingFernandes do some exercises,PRO personal trainer Dave Joyce determined that what he really needed tostrengthen was his gluts and hips and that he’d been compensating for thisweakness with his knees.“That was really crucial,” says Fernandes. “As the hip strengthened up, Icould feel much less stress on my knee. What I also began noticing as wewent on, and as I strengthened my core and my hips, was that my balanceimproved. After turning 50, I became more hesitant to lunge forward andtake jumps because I’d be afraid that I’d land badly and sprain an ankle orinjure a knee. I play pretty hard, so I don’t want to get hurt. That’s my maingoal. Squash is very demanding, and I want to enjoy it as long as I can.David is really attuned to what I do when I’m training with him. He’s verywatchful about how I’m working out and what’s happening with my body. Andhe listens to me. If I tell him that I’m not feeling too good about somethingtoday, he’ll watch out for that.”Fernandes plays with knee braces as a preventative measure. He recalls hisyouthful days in college playing squash. “It’s funny. We used to play with acouple of professors in their 60s, and they’d both be wearing knee braces andelbow braces. We’d laugh about it, and they’d say, ‘You keep playing the wayyou guys play, and you’ll be wearing the same things when you’re our age.’And now what they said has come to pass!”Janet Rice(Personal Trainer: Jessica Hopkins)Janet Rice had been trying to loseweight on her own for over a year withlittle success. “I was eating all the rightfoods and doing all the right things, orthought I was,” says Rice. “I have somearthritis which was really painful with theweight I had on, and I felt as if I was reallyold. I hurt all the time.”She joined the 20/20 Lifestyles Program,and even then lost hardly any weight inthe first five weeks of the program, in spiteof following the nutritional plan to the letterand working out five days a week. “It was frustrating,” says Rice. “I couldn’tunderstand it. Some of the women who were in the support group with mewere losing 4-5 pounds a week and I was lucky if I lost ½ pound.”Because of her slow start and diligence, Rice was given an extension to herprogram and took a Resting Metabolic Rate (RMR) test, which provides abaseline of individualized caloric requirements. After dropping down to 1200calories, Rice eventually began losing weight. “It was a struggle at first, butonce I began dropping even a little bit, I began to notice that my arthritiswasn’t hurting,” she says. “When I first started the program, my body age was74. When I finished the program, my body age was 44. Obviously that wassuch a huge difference. I lost a total of 55pounds in the program and I feel great!”Rice also attributes the reductionin arthritic pain to the Omega 3supplements she received through theprogram. “I don’t hurt anymore,” shesays. “My flexibility in being able tomove around is unbelievable.”photos By Gerald PopePROCLUB.COM 27

medical centerBy Dr. Joe UptonGaining Peace of Mind for Your HealthHealthy aging…that’s what we all want. Healthy aging means taking care ofyour health and making it a priority. We all want to maximize wellness, andone way we can do this is by early detection of disease. Our goal should beto halt or slow the disease process before the “disease” becomes a reality.The Executive Health Physical at PRO Sports Club is one way to do this. TheExecutive Physical is comprehensive and evaluates many health concernswhile hopefully catching any potential challenges before they start.For the sake of this article, we’ll focus on heart disease. This area of health is,and should be, of paramount importance to all of us, regardless of age andgender. Here are some facts, provided by the American Heart Association,to remember:Heart attacks kill 500,000 Americans each year – 51% are women.Over 30% of those who die will have had no previous symptoms.1 out of 4 Americans has some form of heart disease.Significant heart disease can be present in patients with minimal riskfactors, borderline cholesterol, and a negative stress test (JACC 2000;36:120-125).Approximately 1/3 of patients who have a heart attack have a totalcholesterol under 200.For 200,000 Americans each year, a fatal heart attack is their FIRST,LAST, AND ONLY symptom of heart disease.The Executive Health Physical can be avaluable step toward ensuring that you knowthe condition of your heart and that you’reable to enjoy good cardiac health. You willnot only have the traditional cholesteroltesting done but an additional test (VAPExpanded Lipid Testing) that measures theLDL particle size and density. Another partof this comprehensive physical evaluation isthe Coronary Artery Calcium Scoring exam(CACS). Calcified plaque in the arteries ofthe heart is a risk factor for coronary arterydisease. As more plaque builds up, arteries get narrower and the risk of aheart attack increases. The CACS scan is done using a 16-slice CT scanner,which allows us to visualize and quantify the amount of calcium plaque, ifany, in your coronary arteries. The procedure is completely painless and noninvasiveand only a few minutes are needed to complete the test. After youhave had these tests, along with a cardiac stress test and VO2 max, you willknow much more about the current health of your heart.You will get much more than just a cardiac evaluation with PRO Sports Club’sExecutive Health Physical, and you’ll certainly be more informed regardingyour overall health as well as your cardiac health. What are you waiting for?Call and schedule your appointment at (425) 861-6282 today. You, and yourhealth, are worth it!Proactive healthmanagement for adults:Your personal medical coordinator will guide you throughthe entire process.We’ll address your entire range of health needs fromnutrition assessment to computerized tomography of theheart and chest.Our on-staff physician will review the compiled results ina personal in-depth meeting.You will receive a comprehensive individualized “LifestylePrescription” for sustained wellness.28 PRO PULSE SEPTEMBER-OCTOBER 2006To reserve your appointmentor for more information, call(425) 861-6282.

Ways toImprove YourWorkoutThe first step in improving your health is finding – or making – the time toexercise. But just going through the motions won’t give you the health benefitsyou’re looking for. Doing the same workout over and over can get boring,and you’re unlikely to see improvements because you’re always recruiting thesame muscle fibers. Mixing things up can bring amazing results.INTRODUCINGX-H20Personal TrainingCross train with an underwater treadmill andPRO’s personal trainers.Underwater treadmill running provides similar cardiovasculartraining response to that of running on land, without the impact.Great for:Post rehabilitationTriathletes and runnersIndividuals looking to buildtotal leg strength or addvariety to their workoutPrices:25-minute coached work out or onehour partner training $55 (eachmember)55-minute coached work out $95Appointments are available select times Monday-Friday andon Saturday mornings. A 55-minute complimentary initialconsultation with a personal trainer is included and must bescheduled prior to your first coached workout. All appointmentsmay be scheduled through any Concierge Desk.1. Change The Mode Or Intensity Of Your Training. Altering your routine willhelp you avoid conditioning plateaus and force your body to adapt to newmovements and levels of intensity. Get creative and challenge yourself.2. Hire A Personal Trainer. Working out with a personal trainer allows you tofocus on the exercise at hand and let the trainer worry about the routine. Atrainer will keep your workouts fresh and always progressing.3. Eat Properly And Stay Hydrated. Without proper nutrition and fluid intake,there is no way you can have a great workout. Your body needs these fuels tobuild muscle and repair damaged tissue.4. Emphasize Quality Over Quantity. Although it may seem that working outmore often would be the best way to get fit, more intense workouts performedless often will actually produce greater results. Your body needs rest to recover,repair damaged muscle tissue, and avoid injury.5. Incorporate Mind-body Training. Mind-body fitness has been associatedwith improved muscular strength, flexibility, balance, and coordination, aswell as increased mental development and self-efficacy.6. Exercise At The Right Time For Your Body. Work with your body’s naturalenergy level – not against it. Exercise when you usually have the most energy,rather than putting your workout off until a time when you might not feel yourbest.7. Get A Workout Partner. Exercising with a partner makes you accountableto someone else for each workout and can improve adherence to a program.A partner can inspire you to push yourself a little bit harder when your energylevel is not at its peak.8. Emphasize Breathing. When strength training, take full breaths duringeach exercise, exhaling on the exertion and inhaling as you release. Duringcardiovascular exercise, full breaths will deliver as much oxygen as possibleto the working muscles, making them more efficient.9. Use A Heart Rate Monitor. A heart rate monitor is a great tool to gauge howhard your body is working and can help you stay within your target heart-ratetraining zone.10. Listen To Music. Music can make a workout more fun and give you thatextra burst of energy you need to work your hardest.Source: American Council on ExercisePROCLUB.COM 29

science pulseBy James Krieger, M.S., M.S., ACSM-HFIANOUNCEOFPREVENTIONHypertensionScreening for hypertension is recommended for all people over the ageof 20 years. It should be done at least twice per year. Research showsthat if you intervene to prevent hypertension before you have symptoms,you reduce your risk of cardiovascular disease.Hypercholesterolemia (high cholesterol)You should get your cholesterol checked at least every 5 years, startingat the age of 35 or before (but the sooner, the better). Ideally, you wantyour HDL (the “good” cholesterol) to be over 60 milligrams per deciliter,your LDL under 130 (or, better yet, under 100), your total under 200,and your triglycerides under 150. If you have high cholesterol or lowHDL, research has shown that you can improve these with exercise andnutrition programs, such as 20/20 Lifestyles. Improving these markerswill help lower your risk of heart disease later in life.Breast CancerWomen should have a clinical breast exam every year. If you are betweenthe ages of 50 and 70, you should have a mammogram each year. Infact, research has shown that women who have a clinical breast examand mammography annually reduce their risk of breast cancer by upto 35%.Colon CancerIf you are 50 or older, you should be screened for colon cancer annually.One 13-year study found that annual screening reduced risk of dyingfrom colon cancer by 33%.Cervical CancerAll women who are sexually active should have Pap smears at a minimumof every 3 years. Doing so can reduce your risk of invasive disease byup to 60%.DiabetesThe American Diabetes Association recommends getting screened fordiabetes every 3 years starting at the age of 45. However, if you areoverweight, if you are African-American or Asian-Pacific in ethnicity, orhave high cholesterol, hypertension, polycystic ovary syndrome, or afamily history, then you should be more vigilant and get screened moreoften, even if you are under the age of 45.Thyroid DisorderThyroid problems are common enough in women over 50 to warrantscreening. The most common test is a thyroid-stimulating hormone(TSH) test.As you get older, it becomes important toscreen for certain diseases that can afflict usin our later years. It’s always easier to prevent aproblem than it is to fix it once it happens. Hereare some tests that you should consider gettingon a regular basis to help you live healthier,happier, and longer.OsteoporosisThe American Association of Clinical Endocrinologists recommendsbone mineral density screening in all women older than 65 years, oryounger women at a high risk of fracture. If you have a family history ofosteoporosis, or a history of eating disorders (which can weaken bone),you should also consider getting screened before the age of 65.Prostate CancerThe American Cancer Society recommends males 50 or older getscreened for prostate cancer annually. Screening involves both a rectalexam and a blood test for a substance called Prostate Specific Antigen(PSA), a marker of prostate size.Skin CancerThe American Cancer Society recommends that everyone check theirskin on a regular basis (preferably every month) for new or changingmoles. If you find any, then you should follow up with your doctor ordermatologist. If you are at high risk (history of skin cancer, or a severe,blistering sunburn in your life), you should be particularly vigilant.30 PRO PULSE SEPTEMBER-OCTOBER 2006

HEALTHY AGING10ways to lookand live youngerPractice PreventativeHealth Care• Participate in an Executive Physical offeredthrough the medical center. (425) 861-6281.• Enroll in 20/20 Lifestyles and overcomemetabolic disorders. (425) 861-6258.Maintain Your Ideal Weight• Enroll in Jump Start – 12 personal trainingsessions and a cycling/circuit punch card.New users only. $600 ($300 savings).• Attend a 20/20 Lifestyles free introductoryseminar and learn about 20/20 Lifestylesand 20/20/10 for those who want to loseup to 10 pounds. (425) 861-6258.Check Your Blood Pressure• Free checks in the fitness center andreceive 10% off Heart Rate Monitorsin the Pro Shop.Take Daily Supplements• Visit the Pro Shop for a complete selectionof 20/20 supplements.Improve Your Posture• Take a Pilates or Yoga class.• Make a physical therapy or podiatryappointment.Eat Healthy• Dine in the Bistro for a complete 20/20approved menu or pick up a 20/20 Grab &Go food item from the Bistro or Café.*• Visit a dietitian for personalized menuplanning and nutrition counseling.Learn a New Racquet Sport*• Try a Discover Class for Racquetball, Squashand Tennis. One fee includes a one hourlesson, racquet and can of balls.• Experience a free introduction to tennisfor ages 55 and up with Paul Moseby.September 11, 25 and October 9, 8-9 a.m.Limited to 6 participants. Call for details.Renew Your Skin• Enjoy a facial in the Spa and receive a freeeye masque with any facial.Swim*• Enroll in lessons or takean H2O Cardio class.Reduce Stress, Have Fun!• Get a massage, take a group fitnessclass and have someone else washyour car in the Auto Salon.Visit the Concierge Desk for details.Offers expire October 31st. * Available in Bellevue only.PROCLUB.COM 31

science pulseBy James Krieger, M.S., M.S., ACSM-HFIIf you follow the sport of baseball, you know that it’s a numbersgame. Everything is there to satisfy the stat-hungry fan, from battingaverage to number of hits against left-handed, blonde-haired pitcherson cloudy days. Believe it or not, health is also a numbers game. Hereare 20 numbers that relate to your health in some way.The ideal level for your HDL, or “good” cholesterol, inmilligrams per deciliter. If you’re at this number or higher,your risk for heart disease decreases.Your total cholesterol, in milligrams per deciliter,should be below this number.The optimal level for your LDL, or “bad” cholesterol.Ideally, it should be at or below this number. Even numbersbelow 130 will reduce your risk of heart disease.The number of extra calories women eat eachday if they don’t eat on a regular schedule. Tryto stick with a regular meal schedule and eat 5-6times each day.The number of minutes that obese people sit per day,beyond how much lean people sit. If you are trying to loseweight, try to incorporate more walking into your day. Itreally can make a difference. Walking at only one mph willdouble your energy expenditure over sitting.If the top number of your blood pressure reading ishere or higher on a regular basis, than you have systolichypertension (high blood pressure). This numberrepresents the pressure on your artery wallswhen your heart contracts.If the bottom number of your blood pressure reading ishere or higher on a regular basis, than you have diastolichypertension. This number reflects the pressure on yourartery walls when the heart relaxes.The number of extra calories people eat per day whenthey skip breakfast. Believe it or not, you’ll eat fewercalories during the entire day if you eat breakfast.The number of extra calories you will expend per day if youconsume a high protein diet versus a high carbohydratediet. It takes your body more energy to digest protein thanit does carbohydrate. In addition, you get the bonus thatprotein helps you feel more full.32 PRO PULSE SEPTEMBER-OCTOBER 2006

The number of cups of water each day that hasbeen shown to reduce the risk of bladder cancerand kidney stones.The ideal amount of hydrogenated and partially hydrogenated fats(also known as trans fatty acids) that you should have in your diet.Check food labels to see how much trans fatty acids are in a food.Now, just because it says zero grams per serving doesn’t meanyou’re in the clear; if there is less than half a gram, the law says thatit can read zero on the label. Read the ingredient list and check forhydrogenated fats. If there is, then you can be sure there is less thana half gram per serving. If you have more than one serving, thosetrans-fatty acids can add up. If you can’t completely avoid trans fats,try getting less than 1% of your calories from them. That’s only acouple grams for someone on a 2,000 calorie per day diet.The additional number of calories that an obese person caneat before feeling full, beyond that of a normal-weightedperson. This is due to defects in the body’s ability to regulatefood intake. If you struggle with hunger and cravings, considermeeting with one of our dietitians, who can give you dietaryapproaches to managing your hunger and correcting yourbody’s inability to regulate food intake. Our 20/20 Lifestylesprogram is also designed to help you get rid of your cravingsthrough lifestyle modification.The number of calories you should expend exercising eachweek to help keep your weight off. This is about an hour ofexercise, five days per week.The total number of steps (or equivalent) youshould take each day to be considered active.That’s about two hours of walking. Now,that doesn’t mean you need to go take atwo-hour walk each day; remember thatthis includes ALL steps taken throughoutthe day. Your probability of losing 5-10% of your weight increases by 20%for every extra 1,000 steps you take perday. Try a pedometer to see how muchyou walk each day. The Omron HJ-112is inexpensive and has been shown tobe one of the most accurate.The number of calories that kidsconsume per hour when watching TV.This is a double whammy, becauseyou’re combining high caloric intakewith sedentary behavior, a recipefor becoming overweight andobese. Try to limit the amountof TV your kids watch, and youmay see them eat less junkfood as a result.The number of grams of dailyprotein that has been shown toreduce the risk of breast cancerby 60% in women.The number of times perweek you should train eachmuscle group if you’re tryingto add muscle. Studies haveshown that people gainmuscle and strength fasterwhen they train each musclegroup frequently.The number of hours that ittakes for your muscles to growfollowing a workout. After 48hours, they’ve stopped addingmore protein, and that’s whenit’s time to hit them again.Your blood sugar should be below this numberwhen you first wake up in the morning, beforeeating anything. If it’s not, your risk of developingdiabetes is increased, and if it’s over 125, youcan be considered diabetic.The average number of calories daily that each individualdoes not expend because of mechanization, such asdishwashers. If you want to lose weight or maintain yourweight loss, it’s important to find as many ways to increasethe number of calories you expend each day. Try doingthings manually when you can. For example, use a pushmower rather than a riding mower for your lawn, or washyour dishes by hand.PROCLUB.COM 33

science pulseBy James Krieger, M.S., M.S., ACSM-HFILow Fat ConfusionYou may have seen it all over the headlines earlier this year. ”StudyFinds Low-Fat Diet Won’t Stop Cancer” was the headline in the NewYork Times. The study that is being referred to is Women’s HealthInitiative (WHI), a government-sponsored study involving more than48,000 women at a cost of $415 million. 2 The study was intended tolook at the affect of a low-fat diet on breast cancer risk. Let’s take acloser look at it.The Study: Women between the ages of 50-79 were recruited for thisstudy. One group was put on a low-fat diet where they received dietarycounseling. The counseling was intensive for the first year and tapered offafter that. The goal was to get 20% of calories from fat. The comparisongroup ate what they wanted. The women were followed for eight yearsand the researchers looked at the incidence of breast cancer.The Results: Statistically, there was no significant difference in breastcancer risk between the groups. This led many people to quickly jumpto the conclusion that decreasing intake of fatty foods would not helpprevent cancer. However, a closer look at this study reveals that the riskof breast cancer was 9% lower in the women on the low-fat diet. Thisdifference was on the borderline of being statistically significant. So,there was a definite trend towards a benefit of reducing fat intake. Infact, the women in the low-fat group who started out eating the most fatat the beginning of the study (at least 37% of calories) experienced a22% lower risk of breast cancer than women who continued with theirnormal diets.Breast Cancer is a disease that many women mayhave to face in their lifetime. In fact, breast cancer isthe most frequently diagnosed cancer among women.Luckily, there are things that you can do to help loweryour risk. Scientists are always busy trying to find outhow lifestyle affects breast cancer risk. Let’s look atsome of their recent findings.Exercise isn’t just good for your heartJust in case you didn’t have enough reasons to exercise, scientists have found youanother one.The Study: Researchers looked at 1,001 breast cancer patients from Shanghai,China, and compared them to 1,556 age-matched controls. 1 The researchersexamined how physical activity levels related to risk of developing breast cancer.The Results: Leisure-time physical activity during adolescence and during theprevious 10 years was associated with a 48% decrease in risk of breast cancer inpre-menopausal women and a 63% decrease in risk in post-menopausal women.Sweating during exercise was also associated with a decreased risk.Bottom Line: Make sure you’re exercising regularly and you will decrease your riskof breast cancer. Also, make sure that the intensity of your exercise is high enoughso that you break a sweat.Another important factor to consider is that very few women cut as muchfat they were directed to. The women got 24% of their calories from fatthe first year, and by six years were getting 29% of their calories fromfat. So, the goal fat intake of the study was never reached. Also, sincefood intake was self-reported, fat intake may have been even higher, asself-reporting can be an unreliable estimate of what people are reallyeating. Finally, the low-fat diet did not differentiate between “good” fats(unsaturated fats and omega-3 fatty acids) and “bad” fats (saturatedfats and trans fatty acids). This study was designed in the early 1990’swhen there was still a focus on eating low-fat diets. Since then, nutritionrecommendations have changed; no longer is total fat as much of aconcern as the type of fat that you eat. Given all of these factors, wecannot take this study to mean that lowering fat intake (particularly“bad” fats) will not improve your risk of breast cancer.Bottom Line: More research will be needed to tease out the effects ofdietary fat and breast cancer. However, it’s still clear that we shouldall continue to avoid saturated and hydrogenated fats and concentrateon healthy fats such as olive oil, canola oil, and fish oil. As far as anappropriate percentage of your calories from fat, this may vary dependingupon your individual needs, but will typically rangeanywhere from 20-35% of your calories. Talkwith one of our registered dietitians who willhelp you find out what is right for you.References:1. Adams, S., et al. Association of physical activity withhormone receptor status: the Shanghai Breast Cancer Study.Cancer Epidemiology, Biomarkers and Prevention15:117-1178, 2006.2. Prentice, R.L., et al.. Low-fat dietary patternsand risk of invasive breast cancer: The Women’sHealth Initiative Randomized Controlled DietaryModification Trial Journal of the AmericanMedical Association 295:629-642, 2006.34 PRO PULSE SEPTEMBER-OCTOBER 2006

ClothingDuring the month of October, the Pro Shop is featuring a variety ofmerchandise with the symbolic pink ribbon and pink colors in apparel,jewelry and sports accessories. A percentage of each purchase goesdirectly towards breast cancer research.New Balance Breast Cancer ApparelNew Balance Athletic Shoe, Inc., has been associated with the SusanG. Komen Breast Cancer Foundation Race For the Cure ® Series since1989 and has been a National Series Sponsor since 1991. Through theLace Up for the Cure ® retail promotion, New Balance donates $5 to theSusan G. Komen Breast Cancer Foundation for each purchase of at least$25 from the Pink Ribbon Collection. The collection features attractiveworkout apparel and a duffle bag with the pink ribbon and associatedsymbolic colors. The Pro Shop takes pride in being affiliated with NewBalance and is offering the following items which will assist the BreastCancer Cure.JewelryOur jewelry selections lend both support and style to this RaceFor the Cure. Wear them yourself or give as a gift to someoneyou care about. Items include:19” Silver Finish Suspends, locketdecorated with a pink crystal ribbon. Writeyour own wish or prayer for someoneclose to you and wear it next to yourheart. $9.95Austrian Crystal Pink Ribbon Bracelet$9.95Swarovski CrystalAngel AwarenessPin $6.95Pink Ribbon Bracelet $1.95FREE! PRO Sports ClubPink Ribbon Water BottleReceive a free PRO Sports Club Pink Ribbon waterbottle with every $75 Pro Shop purchase. Offereffective October 1-31, while supplies last.Pictured above:L/S Tempo Top ($32)Instinct Jacket ($67)Daisy Jacket ($56)Messenger Bag ($32)Tempo Tee ($30)Mark for Life T-ShirtBreast self exams are now as easy as putting on a shirt. This t-shirt was developedwith a leading oncologist to offer women a new way to do their monthly breastself exams. Women can wear the fitted shirt and follow the spiral, arrow markedpattern around breasts and underarms. Use the included wash-proof markingpen to note any lumps, bumps, or knots, creating a personal breast road mapthat can be monitored for change. $24.99 – sold in bra sizes.photosBy Gerald PopePROCLUB.COM 35

tennisBy Raheena CharaniaAfter winning 58 Grand Slam titles, Martina Navratilova hasn’tquite finished with her tennis career. Making a comeback as adoubles player in 2000 after retiring in 1994, she’s still going strongat age 50. “All I can say is that I’m damn good,” says Navratilova.“I’m sorry, but I really have to blow my own horn here. I’m still thatgood. The ball doesn’t know how old you are.”The ball doesn’t know how old you are. That’s all there is to it.When asked why she’s still playing professional tennis, she replies,“Because I still can. A lot of athletes would compete longer if theycould still compete at a level that’s acceptable, that’s exciting, that’scompetitive with the rest of the field. Most people leave becausethey just can’t do it anymore. I left because I’d had enough. Andthen I thought, ‘Well, maybe I can play a little again.’ I had so muchfun doing it again, I wondered, ‘Why did I leave?’”What’s the magic behind tennis that draws so many people to thecourts? Quite simply, as Navratilova re-discovered, it’s pure fun! Andwhen you’re having fun, you don’t feel as if you’re “working out.”Sima Ehsan has been playing tennis offand on since her early twenties. “Sincewe joined the club in 1981, we play ona very regular basis,” says Ehsan. “Itmaintains our health, our shape, andkeeps our limbs very supple and flexible.Generally, I don’t feel a day older thanwhen I was 39 years old.” Ehsan hashad two arthroscopic surgeries on her knees due to tennis injuries.Yet she continues to play. “The key to all the pains and aches ofyour body is really exercise,” she believes. “If I’m not active, theknees can tend to stiffen up. But as long as I continue playing,I’m comfortable with no pain whatsoever. I owe my health and myyouthful attitude all to tennis. There isn’t enough I can say aboutit. There’s also the spirit of competition. That too is good for youryouthfulness. It gets your blood moving faster. The day that you giveup being competitive, is the day you start to grow old. ”Bob Davidson played tennis when hewas younger, and took up the gameagain 12 years ago when he joined thec lub. “It’s a nice diversion for a semiretiredperson,” says Davidson. “It’sgood exercise and it’s social. I try tokeep my reflexes sharp just so I can playtennis because I enjoy it so much.”So, get your game on! If you want to have so much fun at an exerciseprogram that you don’t want it to end, try tennis. Whether you’rereturning to the game you once enjoyed years ago or want to learn anew, easy-to-learn sport with great health benefits, tennis is for you.There are even national championship tournaments for players age90 and over! So, you can truly enjoy the sport for a lifetime!Talks About Turning 50“As I approach that milestone of 50, I’ve been asked hundreds of times, ‘Why can you still move the way you do? How do you stay in such good shape? What’syour secret?’ My ‘secret’ has been a combination of things. I follow a healthy, delicious diet. I pay attention when little aches and pains pop up, and I take careof them. I work out and play lots of different sports. I take time off from my workouts. Along with all that, there’s hard work, a little common sense, and somegenetic luck thrown in for good measure. My formula, lifestyle, philosophy, or whatever else you want to call it has evolved from more than 30 years of trialand error, fortunately more successful trial than error. I’ve worked with nutritionists, trainers, coaches, doctors, osteopaths, chiropractors, homeopaths, andkinesiologists.” --- Martina Navratilova“I can outrun many women who are half my age, still play tennis competitively, and do all the other sports I love: basketball, hockey, and skiing, to name a few.I’m not ashamed to admit it: I do feel young.” --- Martina Navratilova36 PRO PULSE SEPTEMBER-OCTOBER 2006 photos By Gerald Pope

Recycle YourWater BottlesBy Raheena CharaniaAt the PRO Sports Club, we take pride in being part of the big, beautiful Northwest. And as part of ourdedication to being energy efficient and environmentally conscious, it’s second nature for us to have detailssuch as retrofitted low energy lighting, chemical-free cleaning supplies, and our latest edition...water bottlerecycling.You’ve probably noticed them around the club at various places – the gold urns with the bronze placardstating “Recycle Water Bottles Only.” For your convenience, the urns are placed at various spots around theBellevue and Seattle clubs – in the Fitness Center, by the studios, in the lobby, and at the entrance of theparking garage.Why is Recycling Important?Recycling plastic saves money, energy, and precious landfill space. The demand for recycled plastic greatlyexceeds supply.Consider these facts:The EPA estimates that approximately 75 percent of what Americans throw in the garbage could berecycled.PET (polyethylene terephthalate) is the most commonly used recycled product. It is a popularpackaging product for both food and nonfood items because it is inexpensive, lightweight, resealable,shatter-resistant, and recyclable. The PET bottle was patented in 1972 by a chemistnamed Nathaniel Wyeth and the first PET bottle was recycled in 1977.More than 2.5 million PET bottles are consumed every hour in the United States. In 2001,35.5 percent of plastic bottles were recycled in the United States. The average Americanhousehold throws out 34 pounds of PET bottles a year.Every little bit helps. If you start by recycling even one PET bottle a day, it may not seemlike much, but you will have saved over 20 pounds of waste in a year.Recycled PET bottles are used in a multitude of ways. They are made into newbottles, insulation for ski coats and sleeping bags, and fibers for carpets andclothing. PET can also be found in roofing, automotive parts, luggage, andathletic shoes.PET bottle recycling has increased dramatically over the past 10years, from 234 million pounds in 1989 to over 1.5 billionpounds in 1999. Let’s all be part of this growing trend!POP THE TOPRemember to Pop the Top off your water bottleand throw it into the garbage bin before tossing thebottle into the recycling urn. According to WasteManagement, the tops cannot be recycled andthe bottles may “explode” when compacted in therecycling truck.photoBy Gerald PopePROCLUB.COM 37

podiatryBy Dr. Mari Adad DPMAs we get older, there are some issues that can be problematic regarding feet.Issues usually revolve around foot injuries inconjunction with sports activities; Neuromas,Achilles tendonitis, sometimes heel and archpain, and in some cases metatarsal or toe fractures.Neuromas are nerve scar tissue usually involving the 3rd and 4th toes.Numbness is the initial sensation. If left unchecked it can progress to a hot,burning feeling between the toes. This condition is usually brought on by highheeled,narrow toe box shoes. Basically, any shoe that places more pressureon the toes or too narrow a shoe would aggravate or create more scar tissuearound a nerve. To avoid this, it is important to have proper shoe fit and, ofcourse, avoid high-heeled and narrow toe box shoes as much as possible.Prevention of injuries such as Achilles tendonitis, heel and arch pain, andstress fractures can be achieved with proper shoes for the feet and for thespecific sport. Example, don’t use running shoes for aerobics or any courtsports. One’s biomechanics of the feet can also play a role. Today there aremany different shoes for different foot types. It is important to wear a shoethat will address one’s biomechanical faults. Pre-made arch supports may benecessary for those with hard-to-fit feet, and in the more severe cases custommolded orthotics may be necessary.Skin problems may start to surface (this is inaddition to the above problems). Conditions suchas athlete’s foot, fungal nails and warts may bemore common. This usually has a lot to do with a weakening immune systemin combination with more contact with other people in and around the gymsand swimming pools.Athlete’s foot and fungal nails are usually caused by the same organism. Itis important to keep your feet clean and dry. Fungus likes dark and dampenvironments. Avoid walking barefoot in common traffic areas at a health clubor swimming pool. If your feet perspire more than average, socks are a keyfactor. Brands such as Thorlo, Wigwam, Wrightsock have synthetic materialsthat help wick away moisture from the skin. It is also important to not wear thesame shoes every day. Allow shoes to dry over 24 hours before using themagain. Powder in your socks will also reduce moisture build up. Treatmentscan include topical or oral (pills). Any topical for the nail can take up to oneyear of treatment, whereas the pills need only be taken for three months. Forathlete’s foot, topical creams are the mainstay but need to be used for aboutfour weeks.Foot deformities start to manifest themselvesmore noticeably, especially if poorly fitting shoeswere worn most of the previous years. By far themost common ailment that I see is heel pain (plantar fasciitis). This conditionis mainly a result of a poorly supportive shoe in combination with weightbearingloads. Good support shoes are the key to avoiding this problem. Otherdeformities include bunions, hammertoes, and ingrown nails. In order to avoidor prevent these deformities from developing or progressing, proper shoe fitand properly supportive shoes are crucial. As mentioned above, some feetrequire more than a good shoe can offer. Wearing custom molded orthoticshelps reduce bunion pain and is a mainstay for plantar fasciitis healing. Butagain, if one were to focus on how to prevent these problems, by far, shoe fitis number one. With regard to ingrown nails, if it is not caused by injury ortight shoes, it may be caused by a fungus infection of the nail. Fungus causesthe nail to get thick and it changes its shape. So treating the fungus wouldbe helpful, or a nail corrective procedure could be performed. Certainly aproperly fitting shoe would prevent pressure on the ingrown nail.Another less common problem, but a limiting one, is osteoarthritis (OA) ofthe great toe joint. This is a result of wear and tear of the joint. This occursgenerally all over the body as well. The feet, however, take a lot of beating,and thus many joints of the feet can get arthritic. To prevent early joint wearin the feet, again, proper shoe fit and type is crucial. Anything to provide thefoot with less trauma will help. Orthotics play a very important role in providingproper function of the joints of the foot. These usually avoid excessive wearand tear of the joints. Most treatments for OA involve oral medications thatcan be harmful to the stomach lining. An alternative treatment is a series ofinjections of synthetic joint fluid (Supartz, Hyalgan, or Synvisc). This is labeledas joint fluid therapy and provides pain relief as it coats the joint. It has beenin use for knee joint arthritis over the last 10 years. It can be used in otherjoints of the foot and ankle, as well. It usually provides pain relief for up to sixmonths with minimal to no side effects.38 PRO PULSE SEPTEMBER-OCTOBER 2006

caféBy Raheena CharaniaMore Healthy Choices at theCaféIf there’s a theme to the new items being offered in the Café, it’s convenience without compromisingquality. We know that when you’re in a rush and hungry, the last thing you want to do is wait for yourfood. So we’ve made it even more convenient for you to Grab & Go after your workout or to linger awhile and have a bite to eat. Our choices have never been more healthy, nutritious, and flavorful.OrganicCoffeesandTeasThe latest buzz at the Café is the new line of Caffe Vita 100% Organic Shade Grown Coffee. TheOrganic Sumatra and the Organic Espresso Blend are small-batch roasted to ensure quality andflavor. Coffee Review, one of the world’s most respected and widely read coffee publications, calls theorganic Sumatra “a robust, full-bodied dark roast with a pleasantly rough character; chocolate andwine tones in the aroma, in the cup a hint of fruity ferment and musty earth...” The Espresso Blendcontains organic shade grown coffees from the Americas, Africa, and Indonesia, producing a richespresso with milk chocolate aromas, a full round body, and a sweet lingering finish. Mmmmm....Join us for a kick-off celebration, where you’ll be able to sample some of these coffees and learn whywe’re switching to organic. It’s the perfect welcome to the cooler fall weather!Paired up with our coffee are the distinct and exceptional Numi teas. “Even among organic products,there is a difference,” says Food and Beverage Director Brian Hedlund. “Caffe Vita coffees andNumi teas are among the best we’ve tasted. And we always want to offer the best products to ourmembers.”Numi has captured the imagination and palate of tea drinkers worldwide. The difference is full-leafteas, fresh pure herbs and real fruits. Numi teas are 100 percent natural and don’t contain any oils,flavorings, additives, or sweeteners. The teas and herbal teasans are sourced from all over the world:China, Japan, India, Sri Lanka, Australia, the Middle East, Africa, Europe, and the Americas. BecauseNumi never uses the tea dust or “fannings,” the flavor is clean, crisp, and natural. Each cup tastes likea loose-leaf pot of tea or a freshly picked herb from the garden. The flavors range from smooth earthtones, to light floral fragrances, to refreshing sweet and sour notes. Savor your cup of tea and indulgein a quiet, reflective moment.Hot Breakfast Sandwichesand PastriesYou can also look forward to seeing new pastries and hot breakfastsandwiches at the Café. Several varieties will be offered, including avegetarian option. A breakfast bagel sandwich or perhaps ham andbrie on a baguette? Of course, the majority of items in our Grab & Goare designed by our dietitians as 20/20 meal choices and are labeledaccordingly, so the healthy, nutritional choice is already made for you.All you have to do is savor the flavor!40 PRO PULSE SEPTEMBER-OCTOBER 2006

Party Platters Now AvailableJust in time for entertaining during the holiday season, party platters are nowavailable through The Bistro. Stop in and take a look at our display and talk toour staff about choices available for your next party or event. Holiday cookieplatters, salads and appetizer platters, cheese and crackers, fruit platters– we can accommodate just about any request. Place your order through TheBistro and we’ll have it ready for you to pick up.Weekend BrunchWhether you choose to spend your weekendmorning playing in the pool during familyswim time, working out, or at The Spa, joinus for our new Bistro Brunch, where you’resure to find something to satisfy everyone’sappetite.Should I Eat Before or After I Workout?Eating before working out depends on how much time you’ll spend on yourworkout and the intensity at which you’ll be exercising. You want to haveenough energy to breeze through your workout. However, eating a largemeal prior to exercising is not recommended, unless you’ve given your bodyadequate time (three hours) to digest it. Having food in your stomach maynot only be uncomfortable, but it’s taxing on your body, since it spends aconsiderable amount of effort in the digestion process alone as blood getsdiverted away from your muscles to the digestive tract.If you’re going to be working out for more than an hour, it’s best to eat alight meal or snack to avoid a drop in blood sugar and the accompanyinglight-headedness, headaches, or fatigue. As a general rule, carbohydratesare easier on your system and won’t sit in your stomach like protein and fat,which take a longer time to digest. Registered Dietitian Mary Mach suggests,“A light snack, one to two hours before your workout, should consist of 2-4servings of carbohydrates with a small amount of protein and little, if any, fat.Some good snack choices are one cup of cold cereal with a half-cup of lowfatmilk, a lean meat and low-fat cheese sandwich, 10 crackers and 2 oz. oflow-fat cheese, or 6 oz. of low-fat yogurt and a half-cup of fruit.”Eating after exercise is also very important, especially within the first 30 to 60minutes. During this time the muscles can absorb the most nutrients. Thisis also when glycogen, the energy reserves in your muscles, is replenished.You can also take advantage of the state of elevated metabolism in your bodyand burn calories at a higher rate. Good nutritional choices include complexcarbohydrates and some amount of protein for muscle repair and growth. Ahigh protein shake or smoothie is a popular choice, as well as many of theGrab & Go items.Be sure to stay well hydrated before, during, and after your exercise routineby drinking plenty of water. Listen to your body’s needs. If you get tiredhalfway through a workout or end up with a headache afterwards, you maynot be getting enough fuel beforehand. Be sure to stay well fueled, especiallyif you’re involved in endurance activities.To design an optimal nutritional plan to support your training or weight lossgoals, make an appointment with one of our dietitians.photosBy Gerald PopePROCLUB.COM 41

group fitnessBy Raheena CharaniaSo You Want to Run a Marathon?If you comfortably run between 3-5 miles on a regular basis, you are readyto begin training for your first marathon. Yes, you can do it! With the propertraining and guidance, your first marathon can be an exciting and empoweringexperience.It all begins with a Marathon Kick-Off Clinic on Wednesday, September6, where you’ll get an idea of what the training entails. You’ll get tips onperiodization (scaling up or down your training at certain times to get yourselfbest prepared), race day preparation, pacing yourself, nutritional pointers,and advice on the different types of workouts you can do. There will also beplenty of time to ask any questions you may have. The clinic is also a goodopportunity to network with other like-minded members or find a trainingpartner.“If you have a baseline fitness level, you can usually get ready for a marathonin about 12-15 weeks,” says Group Fitness Manager Corey Weathers. “Ideally,we recommend you meet with a PRO personal trainer to set up a trainingprogram, and then incorporate any of the long runs that we do.”Meeting with a PRO dietitian is also highly encouraged, since enduranceathletics requires a whole new degree of nutrition. Anytime you exercise formore than 60-90 minutes, your body requires more than just water to keepyou going. A dietitian can calculate your specific caloric requirements, andthe Fitness Center carries nutritional products for endurance athletes.The Marathon Training Program begins in September in preparation for the halfand full Seattle Marathon, which is held the first Sunday after Thanksgiving.The program includes five organized training runs, three of which are on theSeattle Marathon course. Ninety percent of the race course will be coveredin the training runs. To participate, you may purchase an endurance trainingpunch card at the Fitness Center Concierge Desk. A typical training run canhave between 15-30 people, so it’s easy to find someone at your pace to runwith. The course is clearly marked with cones, and PRO personal trainers areavailable throughout the trail.“The hardest part of training for a marathon is those longer days where you’rerunning 15 plus miles; that’s when you need the support,” says Weathers.“We don’t work on distance; we work on time. So if we’re going out and backon the Burke Gilman Trail from Marymoor Park for a 3-hour run, we givepeople a turnaround time of 90 minutes. Our runs are great because we havepersonal trainers on bikes going back and forth and the PRO Sports Clubvan that carries supplies such as water, food, and energy gel. If runners getinjured or are perhaps not having a good day and feel too tired to carry on,they can hop in the van. We can also carry a rain jacket or personal items foryou. We’re out there to support everyone who’s running.”Pre-Conditioning for Triathletes“If people are thinking of doing a full Ironman or Half-Ironman next year, it’sgreat for them to get a marathon under their belt first,” adds Weathers. “TheSeattle Marathon is the perfect event to train for, and then from January theycan begin conditioning and training for all three triathlon events.”The PRO Sports Club Triathlete Team opens up for registration at the end of2006 for the 2007 triathlon season. Training includes outdoor workouts andbrick workouts. Certain group fitness classes are also catered to triathletetraining. Morning Indoor Cycling classes incorporate cycle-specific workoutssuch as endurance day, strength day, and interval day. The Tred and Shedclass, which follows right after, offers endurance and interval training.You can get your brick workout at the club without having to step outside inthe wintertime.42 PRO PULSE SEPTEMBER-OCTOBER 2006

Winter Sports ConditioningAlthough this class is the perfect preparation for skiing, snowboarding,snowshoeing, winter mountaineering, and other forms of winter sports, it’sequally beneficial for basketball players, Cyclocross racing enthusiasts, oranyone who wants to condition the body and enhance athletic performance.The class is run in a circuit training format and members will be divided intogroups based on ability level. Each class is taught in a fun and different formatto continually challenge your body. Be sure to sign up as soon as registrationbegins, since classes tend to fill up quickly.UltraFit ChallengeMark your calendars – the UltraFit Challenge is back for November andDecember. Get motivated during the long winter months to run the distanceof a marathon (26.2 miles), climb the elevation of Mt. Rainier (14, 411 feet),and cycle the distance from Seattle to Portland (200 miles). This challenge isopen to all fitness levels and is one way to meet your New Year’s resolutionsbefore the New Year! Obtain your workout card when you sign up, and eachtime you work toward your goal, mark it down and have it signed off by afitness specialist. Group fitness classes such as Tred and Shed, MarathonTraining, and Indoor Cycling are an easy way to accomplish your goals. Onceyou complete the competition, you’ll be entered into a raffle drawing.Congratulations to all the participants of our first UltraFit Challenge held inMarch/April. We had well over 100 members sign up! The winner of thedrawing was David Jones, who won a $200 gift card.Marathon TrainingWhat You Need to KnowA pair of good running shoes will last about 350-550 miles.Expect peaks and valleys in your training. It’s normal. Just stay focusedand be reassured the valleys will rise.You may also experience changes in your appetite, sleep patterns,weight loss, and muscle soreness. These are also all normal.Give your body adequate recovery time during training sessions.Overtraining can result in lower endurance and speed, not to mentiona higher risk of injury.While running the marathon, be sure to pace yourself. If you start outat a quicker pace, you run the risk of bonking (aka hitting the wall)before completing the race. Bonking occurs when glycogen runs lowand the body begins to burn stored fat for energy, creating extremefatigue in the runner. Tips for maximizing glycogen and minimizing thefatigue of hitting the wall will be covered during our marathon trainingclasses.The maximum allowed time varies but is usually six hours, after whichthe marathon route is closed. Runners still on the course at that timeare picked up by a truck and carried to the finish line.Marathon times under four hours (a 9:10 mile) are consideredsuperior.Muscle soreness after the marathon can usually be attributedto microscopic muscular tears, and full recovery can take up tothree weeks. Receiving a sports massage 24-48 hours post-race isbeneficial; massage immediately after the race has been shown to beless beneficial.SEPTEMBERMarathon Training ClinicWednesday September 6, 6 - 9 p.m.Where: Decathlon RoomCost: $25, pre-registration requiredMarathon Training RunSaturday, September 9, 8 - 11 a.m.Where: Marymoor ParkCost: ETPC*Marathon Training RunSaturday, September 23, 8 - 11:30 a.m.Where: Mercer Island Park & RideCost: ETPC*OCTOBERMarathon Training RunSaturday, October 7, 8 a.m. - 12:30 p.m.Where: Marymoor ParkCost: ETPC*Marathon Training RunSaturday, October 21, 8 a.m. - 12:30 p.m.Where: Mercer Island Park & RideCost: ETPC*NOVEMBERMarathon Training RunSaturday November 4, 8 a.m. - 1 p.m.Where: Mercer Island Park & RideCost: ETPC*Cost: $50 for 5-run punch card*ETPC = Endurance Training Punch Card (can bepurchased at any Concierge Desk)photosBy Gerald PopePROCLUB.COM 43

aquaticsBy Raheena CharaniaGet Into theof thingsH20 Cardio – Not Just for Little Old Ladies in Swimming CapsThe perception of water exercise has changed greatly over the past few years.According to the Aquatic Exercise Association (AEA), approximately 6 millionAmericans use the water for exercise with a 7 percent increase in participationover the past two years.“Water cardio can reach every age and level of athleticism,” says AquaticsManager Karen King. “Whether you’re working toward general fitness, an avidathlete in training, pregnant, have a limited ability to work out on land, oryou’re rehabilitating an injury, you set the intensity of your workout in thewater. The faster you move through water, the more resistance you create,resulting in a harder workout.”The natural properties of water such as buoyancy and resistance provide aunique workout environment. Your body weight is reduced the deeper youare in the water. At waist-level, body weight is reduced by 50 percent; atchest level, you’re at 25-35 percent of your body weight; and at neck-level,you only bear 10 percent of your body weight. This results in less stress onyour joints. The reduced effects of gravity also allow you to move your jointsthrough a wider range of motion and perform stretches that might otherwisebe difficult on land.Your heart rate responds differently than when exercising on land. Eventhough you have a lowered pulse rate in the water, it doesn’t mean yourworkout is less effective. Studies show that oxygen consumption (which is atrue measure of cardiovascular benefits) is comparable.A Real WorkoutHow much of a workout can you get? Just like on land, it all depends on howhard you want to work out. The water provides natural resistance, makingeach movement in the pool more challenging to your muscles. “Water is 10times more viscous than air, so if you’re trying to run from one side of thepool to the other, you’re working 10 times harder to run that distance thanon land,” says instructor Meryl Retallack. “So your challenge is how fast youcan get there, and the faster you move, the harder you work.” Also becausemuscles typically work in pairs (i.e., biceps and triceps, or quadriceps andhamstrings), as you move through the water, you encounter resistance bothways, leading to a more balanced workout.Classes are offered at all times of the day – morning, lunchtime, and evening– and are taught by certified instructors, a few of whom are personal trainers.You don’t need to be able to swim to join in. Floatation belts, webbed gloves,ankle cuffs, and foam noodles are used to provide buoyancy in the water,while providing a varied and challenging workout.“Water exercise can be used as part of your cross-conditioning program,”says Retallack. “During your off-training days, you can come to the pool togive your joints a rest but still get a demanding cardio workout with someresistance. For professional and recreational athletes, this is a great way towork on your balance and agility. Basketball players come to the pool to workon their jumps and turns. Ballet programs bring their dancers to the pool towork on various movements. Football teams take their players to the poolduring pre-season to get themselves ready as well. You can work in the water44 PRO PULSE SEPTEMBER-OCTOBER 2006

with little gravity, so you’re not endangering the joints. You can work on jumps, sprints, sidewaysmovements, all these different ways of moving, without overstressing the joints the way you would ifyou were to do the same things continually on land.”Personal trainer and H20 Cardio instructor Justin Berry agrees. “I bring clients to the pool for variety.Also, it’s as effective and tiring as anything you can do in the fitness studio. It just feels different in thewater. I have a client who has an injury right now, and he’s still making progress with his weight loss byjust switching the effort into the water.”Masters Swimming – For Swimmers of All LevelsIf you love being in the water, can swim all four strokes (freestyle, breaststroke, backstroke, andbutterfly), and are looking for an organized swimming workout, Masters Swimming is for you. Led bySwim Team Coach and Personal Trainer Justin Berry, the program is divided into lanes by ability level.Berry is on deck to give you inspiration, pointers on technique, and lead you through a workout basedon your skill level.Stephen Lo had been swimming on his own for a while and not making much progress when a friendencouraged him to try the Masters program. “I thought Masters was for hardcore swimmers,” says Lo.“Until my friend urged me to go, I lacked the nerve to try it out. But after I went to the first class andsaw that there are lanes set aside for slower swimmers like me, I realized it was for anyone who wantsto swim. It was more a matter of overcoming the incorrect perception.”Lo has now been swimming Masters for a year and a half. “Being in the class has improved my staminaand I also refined all four of my strokes,” adds Lo. “The other benefit is the camaraderie. Swimminglaps on your own can be a bit boring, and having people swimming alongside you helps.”Jeanette Puccio, a triathlete, has always loved the water, having grown up swimming in a lake. “Iwanted to get in shape for a triathlon,” says Puccio. “I prefer training with other people. It’s a lot morefun than swimming in a lane by yourself, and it pushes you.”Puccio completed Ironman Canada last year with a swim time of 1:15. “Justin was very helpful in finetuningmy stroke and teaching us different drills to improve our swimming,” she adds. “Swimming withthe Masters was very good. It improved my stroke, made me comfortable in the water, and increasedmy speed.”Master Swim is held on Tuesday and Thursday evenings on a punch card basis. Tuesday eveningclasses focus on freestyle and Thursdays include drills in all four strokes.photos By Gerald Pope PROCLUB.COM 45

auto salonBy Dan CleatorHow to buy a car without feeling as if you were taken to the cleaners.On the list of life’s greatest fears, buying a car ranks up there withpublic speaking and spiders. But it doesn’t have to be that way.With a little preparation and an awareness of the process, you canbuy a car with confidence and even save a little money.Getting StartedThe first thing you need to do is a little soul searching. If you can figureout what kind of vehicle you actually need (or want), you are halfway there.Many people walk into a dealership with no idea, and that is where they getinto trouble. A vehicle is the second largest purchase most people will makein their lives, (a home being the first), but many people spend very littletime researching and deciding what would best suit them. Often decisionsare made based on what looks cool or cute without regard to practicality orfinancial factors.Before starting to even look, try to answer these questions:• What is the primary use for my vehicle?• How much space or seating do I actually need?• What features are “must haves” versus “would be nice”?• What can I really afford (down payment and monthly)?• Do I want new or used?• Do I have any special activities that I do frequently* and need toaccommodate?*Just because you go skiing or your family comes into town once each yeardoes not mean you need an SUV or minivan. Save yourself thousands ofdollars in upfront and long-term costs and just rent what you need for theseoccasions.Write these down and refer to them often as you do more research.Doing Your HomeworkThese days there are many resources you can use to narrow your searchand arm yourself with the information you will need when you actually goshopping.Consumer Reports, AAA, vehix.com, KBB.com, Edmunds.com,autotrader.com, etc., are great sources for pricing, reliability/safety stats, andowner reviews. Besides a large amount of free information, several of thesesources have services available for a small fee that provide you with evenmore information once you have narrowed it down to a few choices. Most ofthese services cost $20-30, but can save you quite a bit in the long run.Once you have narrowed the options down, try to find family or friends whoown similar vehicles so you can drive them for a few days and really get a feelfor them. Dealer test-drives are very short and not a great way to evaluate thecomfort and handling of a vehicle. If you can’t find one to borrow, considerrenting one. The money you spend will be well worth it if it helps you avoidbuying a car you don’t like.If you are planning to finance the vehicle, do some shopping with your bank.Credit unions tend to offer the best deals on auto loans. Find out in advancewhat type of loan you qualify for and whether that loan fits the budget youhave set for yourself. Keep in mind that just because you qualify for a certainamount doesn’t mean you have to use the full amount. Also, leave some roomfor taxes, licensing and extras.The DealershipYou’ve searched your soul and done your research, and now you are readyfor the dealership. Most dealers are reputable and actually care about earningyour business. Nevertheless, the salesperson has a bag of tricks to get youto buy and to spend as much money as possible. The more you spend themore they make.Here are some tips to help you survive the trip to the dealer.Don’t go alone. Having another person there to remind you of your budgetor to ask questions you don’t think about is critical. They are not emotionallyinvolved so they can be more objective. I know it is a cliché, but if you are awoman, take a guy.Be prepared for a marathon. Salespeople know that the longer they keepyou there the more likely you are to buy. You start to feel obligated becausethey have been running around for you all day and offering you coffee, etc.They just wear you down to the point that you just sign whatever to be ableto leave.Go in the morning. When you are tired, you are less able to think clearly.Go at the end of the month. Salespeople are more willing to offer specialbargains because they are trying to hit a goal or quota for the month. If you46 PRO PULSE SEPTEMBER-OCTOBER 2006

can wait, shop in December when they are hungry forChristmas cash.Be prepared to leave. Once you find the car youlike and you ask to see the number, the game reallybegins. They will actually ask you what price you wantto pay. Don’t fall into this trap. Tell them you want theirbest deal without all the dickering. When they comeback and give you the numbers, say ‘thank you’ andtell them you want to think about it for 24 hours. Thenactually get up to leave. They will stop you and ask ifanything is wrong or if there is a price that will makeyou stay. They don’t want you to leave. They will goand try to get a lower price from the sales manager.Keep doing this until the price matches what yourresearch suggests or it fits your budget.Don’t tell them what payments you can afford.You already know what you can afford. It is easy fora salesperson to manipulate monthly payments byextending the term. Focus on the price of the vehiclefirst, then worry about the payments.Don’t tell them you have a trade until after you havenegotiated the price. Again it is easy for them to playgames with the trade numbers to make the vehicleseem less expensive. From your research you shouldhave a decent idea what your trade is worth.Make sure your trade is in perfect condition. Don’tgive them any opportunity to nickel and dime you.The Auto Salon has several packages designed tohelp in this area.The Finance OfficeOnce you have agreed on the price, it is time to workout all the terms and do the paperwork. Most of thepaperwork is very basic but there is a lot of it. At thesame time the finance person is going to try to sell youwarranties, protection packages, gap insurance, etc.They will also try to convince you to finance throughthe dealer rather than your credit union. These arethe areas where dealers actually make a large shareof their profits.Many of these products are actually good but tendto be very expensive. The trick is that because theyare spread out over 60 months, they seem cheap.Evaluate each item separately and don’t be afraid tonegotiate. If you are leaving a small down paymentand financing a large portion, make sure to get gapinsurance. If you total the car, it will pay off the loan nomatter what the actual value of the vehicle is.When evaluating the protection packages, keep inmind that The Auto Salon offers the exact services atabout a quarter of the price.Driving AwayEnjoy your new vehicle and feel proud that youconquered one of life’s great fears and hopefullysaved some money in the process.PROCLUB.COM 47

discovery bayBy Raheena CharaniaAlphaEdtmLearning, Laughter, and LOTS of Fun!We’re teaching 4, 5 and 6year olds to Read, Write andSpell...Guaranteed!Statistics show that 69 percent of America’s fourth grade readers cannot read at aproficient level. Guidance, especially in the early years, can play a critical role in a child’ssuccess at school and in life.Discovery Bay is proud to introduce AlphaEd’s First Steps to Reading Success, arevolutionary new approach that teaches your child to master reading skills that will lasta lifetime. Through this exciting, fun-filled, and entertaining program, children learn easilyand naturally. Already, over 3,000 children have successfully completed the course.What makes it unique is that the AlphaEd program combines storytelling, games, role-playing,sing-song phrases, drawing, coloring, and writing to create a meaningful learning experiencethat kids love. The one-hour class is broken up into segments of activity that maintain theirinterest through a multi-modal approach. Children feel that they’re playing rather thanlearning. The program is designed to help each child develop the strongest academicskills at the earliest appropriate time.Parents are provided with a resource kit, which includes games and activities toreinforce skills learned in each class in a fun and meaningful way. By practicing withyour child for only 5-10 minutes a day, you’ll play a part in developing his or her skillsand be involved in your child’s success.FREEIntroductorySessionAugust 31 orSeptember 77-8 p.m.AlphaEd was developed by two of America’s foremost educators. W. Berry Fowlerwas a former teacher and department chairman in the public schools before foundingthree of America’s most successful education companies – Sylvan Learning Centers,The Little Gym International, and KnowledgePoints, Inc. Having over 30 years’ experiencein the educational field, Fowler continues to spend his time operating his chain of learningcenters in the Pacific Northwest, while continuing to research and develop ways of helpingchildren achieve their full potential. LaVerne McGrath has spent the last 22 years creatingand developing the materials and concepts of AlphaEd. Having a background in education,communication, and brain research and learning styles, as well as being a reading specialist,she has consulted with many different organizations to help children succeed. Both Fowler andMcGrath have appeared in news and magazine articles and been featured guests on nationaland local television and radio shows.“Our goal is to send children to their first day of school with the enthusiasm, skills and confidencethey’ll need to put their best foot forward,” says Fowler. “With AlphaEd, they’ll be totally readyfor the first day of first grade.”Decathlon Room48 PRO PULSE SEPTEMBER-OCTOBER 2006

Four Class SeriesReadyIntroduces children to the joy of reading by engaging each child in our unique, fun, highly-effective learningactivities. By the end of each class, each child will develop a strong foundation in letter recognition, lettersounds, letter formation and short vowel sounds. Students are able to decode, write and spell virtually allsingle syllable, short vowel words.SetChildren continue to practice their newly acquired reading, writing and spelling skills while they build additionalskills and increase fluency. This class focuses on improving decoding velocity, transitioning fromsingle words to sentences, introducing sight words, building vocabulary, strengthening comprehension,increasing confidence.GoChildren learn long vowel sounds, application of long and short vowels, vowel family concepts, verb tensechanges and multi-syllable understanding.ExcelThis is where everything comes together. Children are confident and fluid. This class enhances readingsuccess, builds multi-syllable vocabulary, strengthens multi-syllable usage, promotes an understanding ofcombination sounds and promotes self assurance.Q&AHow do I know if my child is ready?By answering a few questions during your child’sassessment interview, we can easily determine ifthis is the appropriate time for your child to beginAlphaEd.Will this put too much pressure onmy preschooler?Quite the contrary. Our program is so kid-friendlyand so much fun that most youngsters think of theirAlphaEd classes as a time to play, as well as a timeto learn.Does the program meet my child’slearning style?AlphaEd integrates different learning modalities, sono matter how your child ‘naturally’ learns, he/shewill learn with AlphaEd. The multi-sensory approachstimulates the senses, which inspires completelearning and increased retention of information totake place.What the Experts SayThe window of opportunity for reading instruction opens forstudents before entering Kindergarten.– U.S. Dept. of Education (March 2004)Six out of ten children in America have difficulties in reading.– National Institute of Child Healthand Human DevelopmentEighty-seven percent of children who were poor readers atthe end of first grade remained poor readers at the end offourth grade.– U.S. Dept. of Education (March 2004)Approximately one-third of all poorly performing fourthgraders have college-educated parents.– National Assessment of Educational ProgressPROCLUB.COM 49

esults in action20/20 Success Story:Krista CrawleyMedical Savings: $92,000A New Found Life: priceless!Age: 42Inches lost: 10”Body fat lost: 10%“As I sat at a stoplight on my way to a bakery in Redmond(for my breakfast), I watched a VERY elderly woman obviously out for hermorning walk. I realized that I couldn’t even remember the last time my stepwas as peppy as hers. Then it became clear to me that if I didn’t make somedrastic changes soon, I might not get the chance to be VERY elderly!“I have developed liver disease, and as a result, I have secondary PulmonaryArterial Hypertension (PAH). PAH is treated by wearing an infusion device(similar to an insulin pump) that delivers a vasodilator medication 24 hoursa day, 7 days a week. This medication seems to help lessen the extremeshortness of breath, which is a PAH symptom. This is all fine and well, but Iknew in my heart that my lack of exercise and horrible diet really needed tobe corrected so that my medicine would be able to work to its fullest potential,rather than working to keep up with the toll of my frequent drives to thebakery.“I was just so tired of feeling like an old lady in a 42-year-old body. I wantedto feel as strong as I could. I didn’t know how strong “strong” would be, sinceI have health issues now, but I knew it had to be better than feeling bloated,heavy, toxic, constantly out of breath, irritable, discontent, and ready for a napat any given moment.”Krista Crawley joined 20/20 Lifestyles to become healthier. The outcome wasmuch more than she bargained for. “I had falsely believed that I already hadan extensive knowledge of fitness and nutrition from the many articles I hadread in the checkout line. I was sadly mistaken! The education that I receivedfrom the 20/20 staff was absolutely phenomenal!“I have come away with a wealth of fitness, and especially, nutritionalinformation. I love the way the information is disseminated. It would be soeasy to become overwhelmed by it all. But the format in which everything isdelivered has been so enjoyable. I’ve never once wanted to miss one of myappointments. The key to this program is honesty, not only with yourself, butwith the professionals you are working with.”Another major change in Krista’s life is she no longer needs her PAHmedications–an out-of-pocket expense totaling $7,600 per month! “My heartis strong enough to even jog a little bit without having a real heart attack! Ithink my gastroenterologist, cardiologist and pulmonologist are even moreecstatic than I am (if that’s possible). My illnesses are still present, but wethink the roar has been taken out of the tiger!“For me, my 20/20 journey was not only physical, but also spiritual as well.I feel restored. I am going to try my best to not become forgetful of pre-20/20 perspective of my life or the world around me. All of those feelingshave melted away by being taught how to pay attention to my physicality andnutritional REQUIREMENTS.”50 PRO PULSE SEPTEMBER-OCTOBER 2006photoBy Gerald Pope

Meet the TrainersRegardless of your fitness level, personal trainers can help you improve your health, muscle tone and body shape; renew your exercise commitment;maximize your workouts; and manage your weight. PRO Sports Club has over 70 trainers who specialize in creating results-oriented programs, customizedto your individual needs, with on-going, regular training sessions to help you stay on track.Amber ZoellerAmber enjoys working with individuals of all ages and fitnesslevels. She believes in having fun while achieving your goals.She likes to incorporate functional tools into a program tospice things up! Interests include group fitness, skiing,swimming, hiking, and canoeing.BS in Health Promotion and Wellness (University of Wisconsin-Stevens Point)ACSM Health Fitness Instructor® certifiedLynn BallLynn enjoys working with people of all fitness levels. Shehas experience as a collegiate strength and conditioningcoach for women’s softball, basketball and volleyball teams.Lynn has a background in gymnastics and she also enjoyssoftball and swimming.BA Kinesiology (California State University Chico)ACSM Health Fitness Instructor® certifiedDavid WilliamsDavid enjoys working with people of all ages and fitnesslevels. He likes helping people set reasonable fitnessgoal and working with them to achieve them. David playsbasketball, softball, golf, and Frisbee.BS Exercise and Sport Science (Western Washington University)ACSM Health Fitness Instructor® certifiedMeaghan SaundersMeaghan enjoys working with adults and youth of allfitness levels. Being a former collegiate soccer player, sheis passionate about helping others see the internal andexternal benefits of physical fitness. She has experienceworking with adults as well as coaching youth teams.BS Exercise and Sports Science (Western Washington University)ACSM Health Fitness Instructor® certifiedLexi BaxterLexi enjoys working with individuals of all levels of fitness.She lives a healthy lifestyle by running, resistance training,and maintaining a healthy diet. Interests include running,basketball, and tennis.BS Exercise Science (Western Washington University)ACSM Health Fitness Instructor® certifiedRachel PorubekRachel believes exercise is the best tool for stress reliefand mood improvement. She enjoys helping people findactivities that are both challenging and fun in order to reachfitness goals. Rachel works with all ages and fitness levels.Her interests include spending time outdoors hiking, joggingand snowboarding.BS Exercise and Sports Science (Western Washington University)ACSM Health Fitness Instructor® certifiedIain McDonaldIain enjoys helping individuals improve fitness to achieve abetter quality of life. He is interested in team strength andconditioning, and has been involved in many sports throughparticipation, coaching, and refereeing. He is also an avidweightlifter.BS Exercise and Sport Science (Western Washington University)ACSM Health Fitness Instructor® certifiedWhitney McCormickWhitney is interested in helping people make lifestylechanges through focused exercise and good nutrition toachieve higher energy levels and self-confidence. Whitneyenjoys strength training, running, group exercise, yoga,swimming, hiking and cooking/nutrition.BS Exercise Science (Western Washington University)ACSM Health Fitness Instructor® certifiedHilary CrismanHilary enjoys working with all ages and fitness levels. Sheencourages individuals to find activities they personally likein order to reach their fitness goals. She has experiencewith mature adults, sport-specific training, and coachingyouth. Hilary also played collegiate soccer. Interests includeracquetball, tennis, mountain biking, strength training andrefereeing competitive soccer.BS Exercise Science (Western Washington University)ACSM Health Fitness Instructor® certifiedTravis ObermireTravis enjoys training and competing in endurance sports.He strives to motivate individuals to attain their goalsand overcome plateaus. He has a passion for teachingothers about overall fitness and athletic performance. Hehas experience in exercise science and physical therapyresearch. His interests include swimming, cycling, running,weightlifting, and backpacking.BS Exercise Science (University of Montana)ACSM Health Fitness Instructor® certifiedphotosBy Gerald PopePROCLUB.COM 51

physical therapyBy Lea Stralka, DPT, Seattle Physical Therapy DirectorAs the weather cools down and the days getshorter we tend to look for ways to exercisethat are quick and convenient. There reallyis nothing more convenient than slippingon a pair of running shoes and heading outthe door.Running is one of the oldest forms of exercise. In fact researchers have foundthat the first organized running competition was held in Egypt in the year3800 BC. Most of us know about the first marathon, run by the messengerPheidippides, in the year 490 BC. The very first modern Olympic Games wereheld in 1896, and in 1928 women were allowed to run in the Olympic Gamesfor the first time.All you need to head out the door for a run is a supportive, comfortable pairof running shoes, which makes it an ideal sport for people who travel a lot.Picking your running shoes can be a daunting task, especially if you are newto the sport. Although many stores sell running shoes, it is best to go to arunning specific store in order to purchase your shoes. Typically, the staff istrained to analyze your running style in order to recommend the best type ofshoe for you. A few other recommendations are:Running can cause a myriad of injuries. Sometimes these can be preventedby simply replacing your shoes as needed. It is recommended that youreplace your running shoes every 350-550 miles depending on your weight,running style, and the surface you typically use for running. If you average 25miles per week, then you should replace your shoes every 3-4 months. Lighterrunners can go on the upper end of the mileage while heavier runners shouldchoose the lower end.As with any sport, runners can suffer from nagging injuries. These injuries aremost easily treated with early detection. If you have discomfort from running,the earlier you get in to see your physical therapist, the quicker you will be outenjoying your sport again.PRO Sports Club provides a wide variety of support for any runner. One of ourPRO personal trainers can get you started or help you increase your speedor mileage. Podiatry can analyze your running style in addition to evaluatinghow your feet hit the ground and make recommendations for running shoesor make orthotics for you. Physical Therapy is here to help you overcome anydiscomfort or injury. Take advantage of what we have to offer as you ventureinto a new sport or continue enjoying one of your favorite activities!1. Bring the socks you would use for running.2. Try on shoes in the afternoon when your feet are slightly swollen.3. Bring any orthotics or inserts you normally use.4. Make sure the store has a good return policy.5. Don’t hesitate to ask questions.52 PRO PULSE SEPTEMBER-OCTOBER 2006

20/20 Success Story:Cyndy LaRoweI have been an outdoor and endurance athlete most of my adultlife. Over the years I have learned a lot about cardiovascular,strength and flexibility training, and how to use nutrition to supportand enhance physical performance. What I had not learned washow I used food in my life in other ways—specifically as a meansto cope with emotions and stress. I was able to “get away” with thatas long as I was physically active. However, it really caught up withme when I lived and worked in Europe. Between living on my own,building a new business, and traveling most of the time, it was verystressful – with limited physical activity and the best quality food.When I came back from Europe, I knew that I needed to get backinto shape in a holistic manner. I thought I could put togethertraining and nutrition plans on my own, but knew I needed outsidehelp to change how I used food as a coping tool – or risk going backto my “old” ways.At the suggestion of PRO personal trainer James Louthan, whoconducted my Initial Consultation, I attended the 20/20 Lifestylesorientation. Given my goals for getting back into shape, it seemedlike a perfect approach. I knew the 20/20 program was workingfor me when I saw obvious changes in weight loss, increasedcardiovascular endurance and muscle strength, and changed bodyshape. I also saw changes in how I planned food, allocated time forhealth, and how I dealt with stress, emotions and food.The biggest challenges for me were realizing that 1) losing weightphysically does not equate to changing the mental habits andbehaviors that led to gaining it in the first place, and 2) you mayhave to work just as hard to reach your health and fitness goalsafter 20/20 as you did during the program. Although frustrating andstressful, these challenges taught me an enormous amount aboutmyself and how holistic health, fitness, and life change works.My relationships with my trainer, dietitian, therapist, and 20/20group have been life changing, providing expert theoreticalknowledge and strong personal support. They have been unflaggingin their creativity, flexibility, and commitment in helping me get themost from the program and to expect the most for my life. Eachwould say that I’ve done the work and the success is mine, but Iam 100% certain that I would not be where I am today without theirhard work.Although I don’t consider myself a “natural runner,” either byphysical build or gait, I love the freedom that a pair of running shoesallows no matter where you are in the world. It’s been hard work,but also a lot of fun, training for endurance distances again. I wantto run more marathons, do more high altitude climbing, try ultramarathons and get involved in adventure racing.My friends’ and family’s willingness to accept and embrace what I’velearned and the changes I’ve made as a result has been essential.They have been very open and enthusiastic to learn about theprogram and have made some changes collectively when we aretogether. Knowing that my friends and family support me the waythey do is encouraging and sustaining.Total WeightLost: 59 lbs.Cyndy’s advice:Set goals. Know what you want and need from the programand for your life.Be proactive about getting the specific knowledge, support, andexperiences from the program and other resources that work best for you.Keep focusing on your long-term life goals and have patience.Life change is a journey, not a project.Coaches:Lida Buckley, and Sara SlaterDr. Joe Upton54 PRO PULSE SEPTEMBER-OCTOBER 2006photoBy Gerald Pope

Meet the TrainersEmily HemmingI’ve always loved being active but wouldnever classify myself as an athlete. I havealso struggled with weight all of my life.Therefore, I know how it feels and canrelate easily with my clients. My philosophyis focused on leading a healthy and activelifestyle while encouraging my clients to dothe same. I realize that in today’s world itis difficult to find balance, but I am a firmbeliever that if we make time to take careof our bodies, minds, and spirits, the rest ofour lives will benefit greatly.Exercise does not have to be a chore. Walking the dog, playing tag with the kids,frisbee in the park, and tennis on the weekends help keep us happier and healthier.It is important to find what you enjoy and then make it work for you.I enjoy working with clients of different backgrounds and goals. I specialize inweight loss, strength training, flexibility, and am always eager to learn somethingnew I can incorporate into my clients’ workouts. Variety in exercise is what keepsme and my clients motivated. In my free time, I enjoy doing anything outside wheremy dog can join me (hiking, walking, camping, etc.), learning new things, andparticipating in life!BS Sport Science, BS School and Community Health Education (University of Idaho)ACE Personal Trainer and ACE Group Fitness Instructor certifiedTanya PaterI recently graduated with a Sport Science& Community Health degree from theUniversity of Idaho. During college, I keptactive by participating on the track and fieldteam as a sprinter. I was concerned thatafter my collegiate competitions were overI would have difficulty staying motivatedand in shape.Through this concern, I’ve learned I have tokeep workouts fun by creating games andchanging the workout routine continuously.This also transfers well to my motivationaltechniques for my clients. I believe people must enjoy what they are doing,otherwise, putting enough effort forward to see improvements or desired resultsbecomes much more difficult. Finding supportive and accountable workout friendsor trying a new activity or adventure are also great ways to stay motivated.I naturally have a competitive spirit, so training for some kind of contest, such as atriathlon or a fitness competition is a huge motivator for me. I currently am focusingmy training toward fitness competitions. I like to jog, swim, mountain bike, scubadive, snowboard, water ski - basically anything outdoors. However, sometimesrelaxing at home with a good book can be just as rewarding!BS Sport Science, BS Community Health (University of Idaho)ACE Personal Trainer certifiedINTRODUCINGPILATESINJURYREHABILITATIONFree DemonstrationSeptember 116-7:30 p.m.Only available in ourSeattle PT Clinic.Visit the Seattle physicaltherapy clinic for aninformal demonstration.You may watch orexperience up to twoexercises with one ofour experts.photosBy Gerald PopePROCLUB.COM 55

esults in actionElise HornerMiss Evergreen 2006Miss Washington 20062nd Runner Up &Swimsuit Winner“And the newMiss Evergreen2006 is…Elise Horner!”I couldn’t believe it! I had won!A feeling of excitement and pure joyrushed over me as I basked in thegood news. The Miss Evergreen titlewas the very last local pageant of theyear that I could win to be eligibleto compete in the Miss Washingtonpageant in July, an official preliminary to the Miss America Pageant. At 24years old, this would be my fifth and final year of competing in the MissAmerica Organization because of age restrictions. It was more importantthan ever to make sure that I was in the best shape possible for all areasof competition including Swimwear, Evening Wear, Talent, and Interview.The PRO Sports Club stepped in to help sponsor my fitness training andI couldn’t be more grateful. The club and its staff have been a continuedsource of support and encouragement throughout my preparation process.I know that I could not have achieved the results that I did without all ofthe services that the PRO Sports Club offers including dietetics, personaltraining, group fitness classes, and physical therapy.Geoff Tripp at the Seattle PRO Sports Club became my personal trainer anddesigned a workout program that included three strength-training days,three cardio days, and one day of recovery/rest. He really stressed theimportance of balance including resistance and cardiovascular training.My fitness goals included slimming my thighs, defining my abs, and allover toning, while significantly reducing my body fat percentage. Geoff’sweight-training routine included moderate weights and high repetitionswith a lot of core exercises. We also emphasized variation in working all themajor muscle groups to train my body more completely and develop overallmuscle strength. To keep my workout intensity up, Geoff would setup minicircuits for various body parts – a lower body circuit consisting of squats,stability ball hamstring curls and traveling lunges. My cardio workout daysranged from 45-60 minutes and rotated using the treadmill, crossrobics,stepmill, and the dual elliptical. I also attended Circuit Conditioning withVictoria Hunt every Saturday morning followed by a dance class at a localstudio. In addition, I began physical therapy with Lea Stralka to work onmy posture. I naturally have a sway back and rounded shoulders, so Leahelped me work on strengthening my core and shoulder blades so that I’dhave the perfect posture onstage.To assist in my muscle maintenance and body fat loss, I incorporated anutrition plan based on the 20/20 Lifestyles principles. I had met withRegistered Dietitian Sarah Buckner at the Bellevue PRO Sports Club lastyear and incorporated her recommendations for balanced carb/protein/fatsnacks and meals. The nutrition component of my program was the mostdifficult part of preparing for the pageant. I had to say good-bye to someof my favorite foods like brownies, chocolate chip cookies, and ice cream,and embrace healthier foods with less refined sugar. Fortunately, I was ableto find a number of new foods that I fell in love with, like Cascade yogurtwith granola and spoonfuls of all natural peanut butter. After two monthsof incredibly hard work— days that I did not want to set foot into the gym,moments where I literally thought I couldn’t do another lunge, and variousaches and pains from pushing my body to the limit—the time had come tocompete in the Miss Washington pageant.Geoff conducted my final testing session to measure the results of mytraining. I was pleased to have dropped 6 pounds, lost 2 inches in eachthigh, 1.5 inches in my waist, 3 inches in my hips and reduced my bodyfat percentage from 20% to 17%. The best part of all was knowing thatthe training, physical therapy, and nutrition paid off. I won the preliminaryPhysical Fitness in Swimsuit Award, The Washington State CommunityService Award, and was 2nd Runner Up to the title of Miss Washington2006. Even better, I walked away with $6,000 in scholarship money to helppay off some of my MBA student loans.For those reading this article, I hope my story inspires you. If there issomething that you want to accomplish in regard to your health and fitness,you can do it! It takes a lot of hard work and dedication, but you canachieve a healthy lifestyle if you put your mind to it. This year’s pageantexperience has been an incredible journey that I will cherish for a lifetime.I owe a large part of my success to PRO Sports Club and its endearingsupport of my pageant ambitions. I am eternally grateful. Thank you!56 PRO PULSE SEPTEMBER-OCTOBER 2006

programs calendarSeptember-October 2006 ScheduleACTIVITIESPRO Sports Club provides ever-changing, excitingactivities that appeal to your sense of adventure,enrich your social schedule, and provide you withthe opportunity to take up a new interest. For moreinformation on any of these activities, please visit theConcierge Desk or club bulletin boards for a flyer.CPR (ages 14 and up)Take advantage of this opportunity to learn or refreshyour skills and earn a CPR Certification (valid for oneyear). Infant CPR will be covered in the last 20 minutesof class and is optional.Day TuesdayDates September 19 or October 17Time 7-9:30 p.m.Cost $20 (M), $24 (CM), $35 (NM)Feng Shui (ages 15 and up)Discover the importance of the “person/place”connection and how your environment shapes yourlife experiences. Explore how the wisdom of Feng Shui,the Chinese art of placement and design, can createa positive flow of energy in your life for success andwell-being. Learn the principles of feng shui and how toapply them to your personal and professional life.Day WednesdayDates October 11Time 7-9 p.m.Cost $30 (M)Wallyball League(members only, ages 18 and up)An exciting, fast paced game, that resembles volleyball,yet is played in the confines of a racquetball court.Players have found our league to be a great fit forwallyball enthusiasts or first time players. Three co-eddivisions will be set up to accommodate all skill levels.Day TuesdayDates October 3-December 12Time Games between 6-9 p.m.Cost $25 (per player playing on 1 team),$35 (per player playing on 2 teams)(M)=Member, (CM)=Child of Member, (NM)=Non-MemberYouth Wallyball(members only, ages 11-15)Kids love the fun and fast paced game of wallyball.Become better athletes and improve skills to be abetter volleyball player. Most of the time will be spentplaying games but will also cover the basics of propertechnique in serving, setting, blocking, hitting, andspiking. Players will be divided into groups based ontheir age and skill level. Classes held monthly.DaysTimeCostWednesdays4-5 p.m.$40 (M)AQUATICSThe Aquatic Center offers four pools in beautifulspacious surroundings: a pool for lap swimming; afamily pool for recreational swimming; a teaching pool(two to four feet deep) with a ledge for children to standon; and a deep water, multi-purpose pool for swimteam, H2O Cardio, and other programs.Private LessonsFor children and adults. Lessons may be scheduled atany time with the instructor of your choice or we willhelp find an instructor for you.30-Minute Lesson Rates:1 person $30-$402 people $22-$26/person3 people $19-$21/person4 people $16.50-$18.50/personNote: Rates based on instructor’s experience.ADULTAdult Group LessonsOffered for all abilities from beginner to advancedswimmers. Become more comfortable in the waterand advance your techniques. Pick up a flyer for moreinformation.Days Monday/WednesdayDates September 6-27Days Tuesday/ThursdayDates September 7-28Cost 2 days/week = $68 (M)women’s self defense seminar(ages 14 and up)Learn how to protect yourself in a number of differentsituations. This class includes techniques and maneuversas well as classroom lecture and handouts.INTRODUCTIONThursdayOct. 19 & Nov. 97-9:30 p.m.$30ADVANCEDThursdayNov. 167-9 p.m.$25H2O Cardio: Aquatic Group Fitness ClassesThese classes are the perfectly balanced workoutwith reduced impact exercise. Easy on the joints andchallenging to the muscles.Aqua ConditioningThis is a great aerobic workout. Beginners are welcomeand can easily work at their own level, while advancedparticipants can push their limits. Each class finisheswith strength and resistance conditioning.Days Monday/Wednesday/FridayTime 9:30-10:30 a.m.Cost 10-class punch card for $27.50H2O CircuitJoin personal trainer Justin Berry for a different kindof power lunch break. He will guide you througha challenging mix of shallow and deep watercardiovascular exercise and toning. Athletes will enjoythis energetic workout.Days Tuesday/ThursdayTime 12:15-1:05 p.m.Cost 10-class punch card for $27.50H2O CardioThis class, held in deep water, challenges your balanceand core strength while supported by buoyancyequipment. This wake-up workout with its fun musicwill leave you energized for the weekend.Day SaturdayTime 9-10 a.m.Cost 10-class punch card for $27.50Hydro FitnessGet your heart pumping with this energizing workoutusing a mix of cardio and strength training exercises. Alllevels are welcome for this fun and energetic class.DaysTimeCostMonday/Wednesday8:15-9:10 a.m.FreeWater PumpEnjoy the combination of resistance and cardioexercises for total body conditioning. The workout canbe adapted for all fitness levels.Days Monday/WednesdayTime 7-8 p.m.Cost 10-class punch card for $27.50Masters Swim Team (ages 18 and up)Organized workouts, competitions, and clinics forswimmers age 18 and over of all abilities. Teammembers may compete in local Masters Swim meets.A workout schedule is available in the Aquatic Centeror online at proclub.com.Days Tuesday/ThursdayTime 6:30-7:30 p.m.Cost 10-class punch card for $27.50Total Immersion (ages 18 and up)Designed to bring out the swimmer in you. Learn howto swim with ease and efficiency using simple skillsand movements to progress in easily mastered steps.PROCLUB.COM 57

Private LessonsLearn to swim any of the four strokes with TotalImmersion (TI) swimming. This proven method ofswimming, uses a sequence of drills and has helpedthousands of people become better swimmers.Work with a certified TI coach to learn to swim moreefficiently. Open to non-members for an additionalcharge.One-Hour Lesson Rates: (Member)1 person $752 people $62/person3 people $52/personTry Total ImmersionThis class introduces some of the Total Immersion drillsthat are important for balance and core propulsion. Thisclass is a great precursor to Triathlon Swim Trainingclass. Requirements: Comfortable with swimming andkicking the length of the pool.Days Monday/Wednesday/FridayDates September 18, 20, 22Time 6:15-7 a.m.Dates October 9, 11, 13Time 12-12:45 p.m.Cost $80 (M)Freestyle Made EasyThis class is designed for swimmers who cancomfortably swim 25-50 yards and who would like toimprove their swim technique for increased fitnessand enjoyment. The class is also ideal for triathletesand Masters swimmers who would like to improvetheir performance. You will learn a series of drills thatbegin with simple balance positions and progressseamlessly to whole-stroke swimming. Video analysisand classroom time are included.With Eric PrestonDays Tuesday/ThursdayDates September 12-28Time 6:15-7:30 a.m.Cost $375 (M), $450 (NM)With Helenita JacobsDays Wednesday/FridayDates September 13, 15Time 10 a.m.-3 p.m.Days Tuesday/ThursdayDates October 17, 19Time 10 a.m.-3 p.m.Days Monday/Tuesday/Thursday/FridayDates October 23, 24, 26, 27Time TBACost $375 (M), $450 (NM)Learn to SwimThis class provides breath awareness and relaxationtechniques for adults who may be uncomfortable in thewater, cannot swim or float, or have fear of putting theirface in the water. This two-day class includes learningbreathing techniques in a classroom setting and thenin the pool to learn to float and glide through the water.After completion, sign up for “Fish Like Freestyle.”Days Tuesday/ThursdayDates September 26 & 28 or October 17 & 19Time 12:30-1:15 p.m.Cost $40 (M)Create a WorkshopAre you interested in doing a Freestyle Workshop butthe days and times of the scheduled workshops don’tfit into your schedule? Get three to five people togetherand create a workshop. Workshops for other strokesmay be created as well. Ages 18 and up.Cost$375 (M), $450 (NM)Refresher ClassThis class is for people who have completed a TotalImmersion workshop in the past. The instructor reviewsand corrects your drills and technique. Class includesvideotaping for stroke analysis.Days Tuesday/ThursdayDates September 26 & 28 or October 17 & 19Time 12:30-1:15 p.m.Cost $40 (M)Triathlon Technique & Base Building(ages 18 and up)Build efficiency and develop endurance for theswim portion of a triathlon. Learn skills and drills fortechnique development and swim workouts. Classincludes videotaping for stroke analysis and a one-ononemeeting to outline your swim plan for the upcomingtriathlon season.Days Monday/WednesdayDates October 2-30 (no class 10/23)November 1-29 (no class 11/22)Time 7-8 a.m.Cost $125 (per session, members only)PRO swimming(ages 6-18)Children receive technique & endurancetraining at a level appropriate to theirage and skill. The swim season is 10months long, starting in mid-Septemberand ending in July. Swimmers arewelcome to join the team at any timeduring the season. Open to membersand non-members of all swim abilities.Contact Justin Berry for moreinformation at (425) 895-6588 orjberry@proclub.com.TryoutsSeptember 1, 11, 134-5:30 p.m.Parent MeetingSeptember 185-7 p.m.Suit FittingSeptember 253:30-5:30 p.m.photoBy Gerald PopePractices startSeptember 20!YOUTHBaby Aquatics–Parent/Tot Program(ages 6 months-3 years)This class introduces the child to a pool environmentwith games & songs. Instruction focuses on basic skillsto help coordination, increase safety around a pool, andteaches how swimming can be fun for the entire family.Days MondayDates September 11-October 23Cost $70 (M), $84 (CM)Days Wednesday, Saturday or SundayDates September 6-October 29Cost $80 (M), $96 (CM)Youth Group Lessons (ages 3 and up)Lessons are divided into two age groups. The “Pre”series is for ages 3-5 years, and the “Youth” series isfor children ages 6-17 years.Days M/W, Tu/Th, M, Tu, W, Th, or FDates September 6-29Cost $29-68 (M), $35-82 (CM)Days Saturday or SundayDates September 9-October 1Cost $39 (M), $47 (CM)CAMPSThe perfect opportunity for your kids to try a newsport or jazz up their existing skills while getting someexercise and meeting new friends.ACTIVITIESAll Sport Camp (ages 7-14)This camp is filled with a variety of sports to help eachchild become a better, well-rounded athlete. Pleasemake sure your child brings a swimsuit to camp eachday. Each child receives a t-shirt, daily lunch (cateredby The Bistro), and a camp picture/certificate.Days Tuesday-FridayDates December 26-29Time 9 a.m.-3:30 p.m.Cost $220 (M), $235 (CM), $250 (NM)One Day Sports Camp (ages 7-13)This camp is a condensed version of our week long AllSport Camp. It is filled with a variety of sports to helpeach child become a better, well-rounded athlete.Sports include basketball, wallyball, soccer, dodgeball,and kickball. Please make sure your child wears athleticclothing and brings a swimsuit with them. Pizza lunchis provided.Day FridayDates October 13, 27, November 10Day ThursdayDates November 9Day MondayDates January 15TimeCost9 a.m.-3:30 p.m.$55 (M), $65 (CM), $75 (NM)PAVILIONHoliday Hoops Camp (ages 7-14)This camp is dedicated to teaching the campers thefundamentals of the game in both drill stations andgame situations with a guest appearance by Sonicslegend, “Downtown Freddy Brown.” Lunch is cateredby The Bistro.Days Monday-ThursdayDates December 18-21Time 9 a.m.-3:30 p.m.Cost $220 (M), $235 (CM), $250 (NM)58 PRO PULSE SEPTEMBER-OCTOBER 2006 (M)=Member, (CM)=Child of Member, (NM)=Non-Member

DISCOVERY BAYChild CareLeave your children with us for up tosix hours. Reservations are required.Call (425) 861-6247 or online atproclub.com on the Youth page.On-site6 weeks – 11 months $7.50/hour12 months – 3 years $7/hour4 years and up $6.50/hourOff-site6 weeks – 11 months $8/hour12 months – 3 years $7.50/hour4 years and up $7/hourSeattle Hours Bellevue HoursMonday-Saturday Monday-Friday8:30 a.m.-1 p.m. 8:30 a.m.-8:30 p.m.SundaySaturday-Sunday9 a.m.-1 p.m. 8:30 a.m.-5:30 p.m.birthday partypackages (ages 2-10)Let PRO Sports Club make yourchild’s birthday a special eventthey’ll never forget. Gym and poolparty packages are available.Packages include birthdaycake, pizza, soda, paper goods,balloons, set and clean up, facilityrental, and a party instructor.Additions are available.Prices:Ages 2-5 $300 (party of 10)$400 (party of 15)Ages 6-10 $300 (party of 10)$405 (party of 15)Kids Gymnastics (ages 18 months-6 years)Get your child excited about exercise. Gymnastics helpsbuild healthy kids. Join Cynthia and Terry McKinnon fora fun, safe, nurturing, motivating gymnastics experience.Your child will gain and develop strength, flexibility,balance, and increase gross motor skills and focus. Allin an environment where delightful giggles abound.Days Monday, Tuesday, Wednesday or ThursdayDates September 11-December 21Cost $147 (M), $176 (CM)KindermusikA unique music and movement program thatintroduces children to the joy and wonder of makingand feeling music. The emphasis is on the process,not the performance, encouraging children to explore,express, and discover.Village (ages 0-18 months)Through a unique blend of multilevelactivities that include creativemovement, vocal play, object andinstument exploration, and a colorfulliterature component, your baby’sgrowth and development are stimulatedand all senses are engaged.Days Tuesday or WednesdayDates September 12-January 17Time 11:30 a.m.-12:15 p.m.Cost $225 (M), $270 (CM)Our Time (ages 18 months-3 years)Uncover an engaging musical world while buildingconfidence, self-control and communication skills.Singing, imitating sounds, rhyming, and objectidentification all foster language skills. Creativemovement to various musical “moods” develops asense of balance, timing, and spatial awareness.Listening and turn-taking encourage blossoming socialskills.Days Tuesday, Wednesday, Thursday or FridayDates September 12-January 19Time 9:30-10:15 a.m. (T)10:30-11:15 a.m. (T, W, TH, F)6:30-7:15 p.m. (W)Cost $225 (M), $270 (CM)parents night out(ages 3-10 years)Let us watch yourchildren while youenjoy a night out. Yourchildren will enjoy anevening of swimming,dinner, and a movie.Fridays, 6-10 p.m. orSaturdays, 5:30-9:30 p.m.$35 (M), $42 (CM)NOTE: $20 for each additional child insame family.spooky getaway(ages 3-6 years)Bring your child toDiscovery Bay for anafternoon of fun. We’llhave arts & crafts,dancing, painting,games to play, popcornfor snacking & lots oflaughter for everyone.Saturday, OCTOBER 285:30-9:30 p.m.$40 (M), $48 (CM)NOTE: $20 for each additional child insame family.Sign up at the Front Desk by 1 p.m. each Friday.For more information call Discovery Bay (425) 861-6247.FREEINTRODUCTIONSESSIONSeptember77-8 p.m.Decathlon RoomAlphaEdThe AlphaEd program is a revolutionaryapproach to teaching children ages 4-7the basics of reading, writing and spelling.Presented by Discover Bay childcare center.1st Semester: Ready & SetSeptember 11-January 20M/W 9-10 a.m.M/W 10:30-11:30 a.m.SAT 9-11:30 a.m.no classes: Nov. 20-25, Dec. 23-30, Jan.1-32nd Semester: Go & ExcelJanuary 22-June 2M/W9-10 a.m.M/W10:30-11:30 a.m.SAT9-11:30 a.m.no classes: Feb. 19-24, Apr. 2-14$750 (M)Requirement: Free 10-minute screeningbefore registration.For more information or to register pleasevisit or call Discovery Bay at (425) 861-6247.Imagine That! (ages 3-5 years)Take a musical journey of discovery and exploration,limited only by the power of imagination. Pretend playactivities are integrated with music, vocal development,storytelling, movement and literature to capture yourchild’s potential to learn and to encourage cognitiveand literacy skills, creativity and individuality. Parent orguardian attends last 15 minutes of class.Days ThursdayDates September 14-January 18Time 12:45-1:30 p.m.Cost $235 (M), $282 (CM)Young Child (ages 4-6 years)Listen as our child astonishes you with their newfoundability to create musical compositions. Enjoy thispressure-free, developmentally appropriate transitionto musically succeed before taking on more formalinstruction. This is an opportunity to explore voicedevelopment, rhythm, notation, musical symbolsand authentic pre-keyboard, string and woodwindinstruments.Days MondayDates September 11-January 15Time 3:45-4:45 p.m.Cost $270 (M), $324 (CM)Kids in the Kitchen (ages 5-10)It’s time to play with your food! Little chefs will enjoy aweek long cooking adventure. Decorate a chef’s hat,have fun creating food art, wearable food, and enjoymaking and eating healthy snacks and tasty treats.Recipes and projects vary according to the season.Days Monday or ThursdayDates September 11-October 19Time 4:30-5:30 p.m.Cost $165 (M), $198 (CM)(M)=Member, (CM)=Child of Member, (NM)=Non-MemberPROCLUB.COM 59

We offer many dynamic and diverse formats includingindoor cycling, circuit training, step, Yoga, Pilates,kickboxing and more. Flyers for all classes are availableat any Concierge Desk. Please visit our website atproclub.com for the most current class schedule.Schedule subject to change.ADULTSFITNESS CENTERPersonal TrainingOur nationally accredited personal trainers are readyto evaluate your fitness level and design a personalfitness program just for you. Whether you meet threetimes per week, twice weekly, once a week, once everyother week, or once in a while to freshen up yourprogram depends on what you need to achieve yourgoals. Reserve your personal training appointment atany Concierge Desk.FREE–Initial ConsultationDid you know that all members are entitled to acomplimentary Initial Consultation with a personaltrainer? Your personal trainer will spend one hourwith you reviewing your health history, initial bodymeasurements, and conduct a body compositionanalysis to establish fitness goals and get you started ona plan that works for you. Upon completion of your intialconsultation, we recommend you set up a programdesign with a personal trainer. This service is availablein both Bellevue and Seattle locations and may bescheduled at the Front Desk or Concierge Desk.FREE–Equipment OrientationFeel safe and confident using the exercise equipmentand learn your way around the Fitness Center. Justby attending, you will receive basic program designguidelines. Juniors are required to attend a sessionprior to using the facilities. Come dressed for exercising.Sign up at any Concierge Desk.Adults (one-hour)MondayTuesdayWednesdayThursdaySaturdayAges 8-11 (half-hour)Tuesday/ThursdaySaturdayAges 12-16 (half-hour)Monday/WednesdaySaturday6 p.m.6:30 a.m., 12 p.m., 7 p.m.7:30 p.m.6:30 a.m., 12 p.m.2:30 p.m.5 p.m.11 a.m.5 p.m.11 a.m.Body Composition AnalysisFor only $25, you can learn your estimated bodycomposition in a matter of minutes. Bioelectricalimpedance accurately estimates your percentageof body fat and lean muscle mass. Sign up at anyConcierge Desk.FREE–Blood Pressure ChecksAsk any Fitness Specialist to take your blood pressure.GROUP FITNESSFREE–ClassesOur classes are great whether you enjoy complexstylized choreography or a hardcore athletic workout.All classes are co-ed (unless specified). Open to ages14 and up and adaptable to all fitness levels.BellevueAmazing Abs BabyRobics Below the BeltCardio Core Cardio Funk Creative StepElite Step Maximal Step Step 101Step Interval Step Fitness Step RevolutionLow Impact S-t-r-e-t-c-h Total KickboxingSeattleAmazing Abs20/20 Group Fitness Classes(Bellevue)Designed exclusively for 20/20 clients and alumni.Cicruit TrainingThis 55 minute workout will lead you through cardiointervals followed by major muscle group strengthtraining and core conditioning topped off with a fullbody stretch.Days TuesdayTime 6-6:55 a.m.Cost $25/monthIndoor CyclingThis 55 minute workout will lead you through strength,endurance, and interval formats in an educationalcycling format for riders of all levels. Each class willconclude with a full body stretch and tips for continuedsuccess in your fitness goals.DaysTimeCostmarathon training clinic (ages 14 and up)Join seasoned marathon and Ironman veteran Joshua Fitchittfor an in-depth look at the preparation and execution of amarathon. Joshua will take you through the basics of training,nutrition, and mental preparation for 26.2 miles of consistentand successful running.Register at any Concierge Desk or call (425) 885-5566.Thursday6-6:55 a.m.$25/monthCardio Explosion (Bellevue)Intense cardio intervals using treadmills, ellipticals,steppers and cycles. Within weeks you will notice avast improvement in speed and cardiovascular fitness.Taught by our personal trainers. Sign up monthly.Days Tuesdays/ThursdaysTime 6-6:55 p.m.Cost 10-class punch card for $27.50or $4.50 per sessionCircuit Conditioning (Seattle)Get the most out of your workout by combining cardioand strength components in this challenging seriesof exercise stations. Includes lunges, jumping rope,squats, core work, speed and agility drills, indoorcycling and upper body strengthening utilizing tubingand weights.ScheduleTu or Th9:30-10:25 a.m.Saturday9:45-10:40 a.m.Cost 10-class punch card for $27.50or $4.50 per sessionCircuit Training (Bellevue)A blend of energizing cardio work with solid muscletoning. Experienced instructors will add variety to yourworkout through the use of cardio equipment andstrength training techniques while motivating you toachieve the results you desire. Co-ed and women’s onlyclasses are offered several times per week.ScheduleM, W, or F 6:15-7:10 a.m.Tu or Th7-7:55 a.m.Saturday9-9:55 a.m.M, Tu, W, or Th (Women’s) 10-10:55 a.m.M, Tu, W, Th, or F 12-12:55 p.m.M or W6-6:55 p.m.Cost 10-class punch card for $27.50or $4.50 per sessionExtreme Body MakeoverThis class places you outside your comfort zone andpushes you to achieve your fitness goals. Class includespre and post body composition tests and circumferencemeasurements to substantiate your improvementfrom start to finish. This total body workout includescardiovascular exercise, strength training, and flexibilityusing bars, dumbbells, stability balls, balance boardsand bands. Taught by our personal trainers.Schedule (Bellevue)M/WTu/ThCostphotoBy Gerald PopeWednesdaySeptember 66-9 p.m.Decathlon Room$25 (M), $50 (NM)6-7:10 a.m.9:15-10:25 a.m.5:45-6:55 p.m.6-7:10 a.m.12:15-1:25 p.m.5:45-6:55 p.m.$50 (M)Indoor CyclingOur Indoor Cycling classes are a wonderful way to gofor a ride with an experienced instructor without everleaving the building. If you are an experienced cyclist ora newcomer and would just like a great cardio and legworkout, please come and enjoy.Schedule (Bellevue)M, W, or F 6-6:55 a.m.Tu or Th7-7:55 a.m.M, W, F, Sa, or Su 9:15-10:10 a.m.M, Tu, W, Th, or F 12-12:55 p.m.M, Tu, W, or Th 6-6:55 p.m.Cost 10-class punch card for $27.50or $4.50 per session60 PRO PULSE SEPTEMBER-OCTOBER 2006 (M)=Member, (CM)=Child of Member, (NM)=Non-Member

Schedule (Seattle)M or W6:30-7:25 a.m.12-12:55 p.m.,6-6:55 p.m.8:45-9:40 a.m.SaturdayCost 10-class punch card for $27.50or $4.50 per sessionPilates MatOur Pilates Mat classes move you through a series offluid and energizing exercises that stretch, strengthen,and streamline. This format helps you build staminawhile enhancing performance and core strength. Signup monthly.Schedule (Bellevue)M/W (Level 3) 10:45-11:40 a.m.(Level 1) 11:45 a.m. - 12:40 p.m.Tu/Th (Level 3) 7:15-8:10 a.m.(Level 1)9:15-10:10 a.m.(Level 3)10:15-11:10 a.m.(Level 2)7-7:55 p.m.Cost2 days/week classes, $50 (M)Schedule (Seattle)Tu/Th (All levels) 6:15-7:10 p.m.Cost$35 (M)Pilates Circuit (Bellevue)Tu (Level 2 & 3) 6-6:55 p.m.Th (Level 2 & 3) 6-6:55 p.m.F (Level 2 & 3) 12-12:55 p.m.Cost$76-$95 (M)Pilates Reformer (Bellevue)Learn skills & movements to help you progress to higherlevels while working to increase your whole body strengthand flexibility. Beginners to advanced are welcome toattend month long progressive classes.ScheduleM or W (Level 2) 6-6:55 a.m.(Level 1)7:15-8:10 a.m.M or W (Level 1 & 2) 12:45-1:40 p.m.(Level 2)5-5:55 p.m.(Level 1)7-7:55 p.m.Tu or Th (Level 3) 9:30-10:25 a.m.(Level 2)10:30-11:25 a.m.(Level 3) 11:15 a.m.-12:10 p.m.(Level 4) 11:30 a.m.-12:25 p.m.Tu (Level 2) 7-7:55 p.m.Sat (Level 2) 10-10:55 p.m.Cost$42-$95 (M)Sculpt in 4 Weeks (Bellevue)This group strength training class uses weighted bars,dumbbells, medicine balls, stability balls, and tubing.Sculpt your body as you develop strength, endurance,and balance.ScheduleM/W6-7:25 a.m.12-12:55 p.m.Tu/Th7:30-8:55 p.m.Cost 55 min. $30 (M)1 hr., 25 min. $35 (M)Tai Chi (Bellevue)This class leads you through a very powerful form ofexercise – both internal and external. Come learn toground, center, and balance the body all while gaininga greater peace of mind. Taught by Terry McKinnon.Sign up monthly.DaysTimeCostMondays/Wednesdays12-12:55 p.m.$35 (M)(M)=Member, (CM)=Child of Member, (NM)=Non-MemberWinter Sports Conditioning (Bellevue)This class leads you through a very powerful form ofexercise – both internal and external. Come learn toground, center, and balance the body all while gaininga greater peace of mind. Taught by Terry McKinnon.Sign up monthly.M/W7-8:10 a.m.Tu/Th6-7:10 a.m.,Cost$50 (M)YogaBuild strength, stamina, and flexibility while loweringstress and releasing tension. Learn breathingtechniques, inversions, twists, and backbends in aprogressive and safe way. Increase the connectionbetween mind and body. Sign up monthly.Schedule (Bellevue)M/W (Beginning) 8-9:15 a.m.(All levels) 10:30-11:45 a.m.(All levels)6-7:15 p.m.(All levels)7:30-8:45 p.m.M/W/F (Advanced) 6:30-7:45 a.m.Tu/Th (All levels) 6:30-7:45 a.m.(All levels)10-11:15 a.m.(All levels)12-12:55 p.m.(All levels)5:30-6:45 p.m.(All levels)7-8:15 p.m.Fri. or Sat. (All levels) 10:30-11:45 a.m.Schedule (Seattle)Tu/Th (All levels) 6:30-7:25 a.m.Sat. (All levels) 10:45-12 p.m.Cost 55 min. 2 days/week classes, $35 (M)1 h. 15 min. 1 day/week classes, $25 (M)2 days/week classes, $45 (M)3 days/week classes, $65 (M)Private Sessions$65/hourYOUTHJunior Karate (Bellevue)Develop a strong self-image and positive attitude.Classes focus on safety awareness, basic skills, movesand general knowledge for youth at all skill levels.Ages 5-12.Day SaturdayDates September 2-October 28Time 9-9:55 a.m.Cost $90 (M), $108 (CM)introducingpilates injuryrehabilitationFree demonstrationMonday, september 116-7:30 p.m.only available in our Seattle pt clinicVisit the physical therapyclinic for an informaldemonstration. You maywatch or experience up totwo exercises with one ofour experts.Free!No sign uprequired!Kids Super Fitness (Bellevue)A variety of fitness games and fun activities thatfocus on improving endurance, strength, speed,agility, and hand/eye coordination. Taught byPRO Sports Club Personal Trainer Bob Carlstrom.Ages 8-15. Sign up monthly.DaysTimeDaysTimeCostPAVILION SPORTSOur Pavilion consists of four basketball courts wherewe offer a wide range of sports and programs forvirtually every age group. Leagues, camps, and clinicsprovide a chance for athletes to improve their skills andconditioning in a fun, organized, and team environment.For more information on any of our programs or toschedule a lesson please contact Shawn Smith atssmith@proclub.com or (425) 861-6267.Private Basketball LessonsOur coaching staff is ready to work with players of allages and abilities. Lessons are available for individuals,small groups or entire teams. View our coaching staffat proclub.com.Private30 minutes $3560 minutes $60Monday/Wednesday4-4:55 p.m.Tuesday/Thursday4:30-5:25 p.m.$35 (M)Teen Super Circuit (Bellevue)This class provides specific workouts designed tobuild strength and cardiovascular fitness in teenagers.This blend of energizing exercise led by experiencedinstructors will add variety to your workout throughthe use of cardio equipment and strength trainingtechniques while motivating you to achieve the resultsdesired. Classes incorporate a traditional circuit trainingformat fused with activities designed to enhance speed,agility, and hand/eye coordination. Ages 13-18.DaysTimeCostMonday/Wednesday5-5:55 p.m.$35 (M) per monthSemi-Private (2-4 players)30 minutes $20/player60 minutes $30/playerADULTBadminton Club(ages 15 and up)Indoor badminton is offered four days a week in thePavilion. The fee includes the cost of all featheredshuttlecocks. Please bring your own racquet.Membership expires 12/31/2006.ScheduleTuesday & Friday8:30-10:45 p.m.Thursday12-1:30 p.m.Sunday5-7:30 p.m.Sunday (family)4-5 p.m.Cost $120 annual dues or$40 10-class punch card or$5 drop-in fee for each visitNote: League play also available, contact Annie Poh for moredetails: poh_annie@hotmail.com.Fall Dodgeball League(ages 18 and up)Bring back your youth in our dodgeball league.Teams consist of 8-12 players. You can form yourown team or sign-up individually to be placedon a team. Our “A” division will use rubber 8.5"dodgeballs, while our “B” division will use theofficial 8.5" foam composite rhino skin dodgeballs.Deadline for entry is September 14.PROCLUB.COM 61

DaysThursdaysDates September 28-December 14Timegames between 5:45 & 7:30 p.m.Cost$40/playerMen’s Fall Basketball League(ages 18 and up)There are three separate divisions for players of allabilities to participate in the league. Participants aresupplied uniforms, officials, and scorekeepers for everygame. Playoffs are the last two weeks of each league.Players are encouraged to form their own league teams.Registration deadline is September 13.DaysMonday or WednesdayDates September 27-December 13Timegames between 6-10 p.m.Cost$70/playerTable TennisTest your skills against excellent competition. Sessionsare designed to accommodate players of various skilllevels. They include drop-in round robin play as wellas league competitions (divisions A, B, and C). Allnecessary equipment is provided. For more informationcontact Shawn Smith by e-mail, ssmith@proclub.com.Annual Dues (Expires 12/31/2006)Cost $40 September-December$30 October-December(includes all drop-in and league play)Drop-InDays TuesdaysDates Now through December 31Time 5:30-8 p.m.Days 1st & 3rd Friday each monthDates September 15-December 1Time 5-8 p.m.Cost$30 10-class punch card20/20 community events20/20 introductionseminarsseptember 5, 26October 3, 16, 306-8:30 p.m.maintaining yourweight for lifeJoin PRO Sports Club registered dietitian,Lida Buckley, for an informative session onhow to successfully maintain a healthy weight.thursday, September 216-7:30 p.m.decathlon room$20Celebration StrategiesLifestyles Counselor Crystal Schwenk will guideparticipants through a lecture that will providehelpful tips and tools to survive the Holidayseason. Dinner provided.thursday, October 266-7 p.m.Decathlon Room$20League PlayDays 1st & 3rd Friday each monthDates September 15-December 1Time 5:30-8 p.m.Cost $25Volleyball Drop-InTwo nights a week are reserved for you to competeagainst other members of the club. Volleyball is opento players of all abilities. Members are responsible forsetup and take down of nets. All equipment is storedin closet #15.DayTimeDayTimeThursday7:30-10:45 p.m.Sunday7:30-9:45 p.m.YOUTHJunior Hoops (ages 5-11)This training will help improve fundamentals and buildnew skills. A variety of drills are conducted each weekwith a focus on balance and control. Junior baskets areused for training ages 5-9. Sign up monthly.Day Monday (ages 5-6)Wednesday (ages 7-8)Thursday (ages 9-11)Time4-5 p.m.Cost$50 (M), $60 (CM), $80 (NM)Basketball with Jojo BuchananHead’s up basketballDevelop your game and enhance yourwork ethic during these skills anddrills training sessions. Jojo providesa customized player developmentprogram offered 3 days per weekand is dedicated to each athlete’sprogression and track, whether it bebeginner, intermediate, or advanced.ages 11-14Tuesday & Thursday, 4-5:30 p.m.Saturday 1-2:30 p.m.ages 14-17Monday& Wednesday, 4-5:30 p.m.Saturday 2:30-4 p.m.ages 17-22Monday & Wednesday, 2-3:30 p.m.$140 (M), $170 (CM), $200 (NM)*Group rates available for 4 or more peopleSaturday Youth Basketball (ages 5-13)This training will focus on building good fundamentalsthrough 30 minutes of drills and a 20 minute gameeach week. Coaches will referee the games and coachthe kids as they are playing. Kids will be grouped byage and experience. We will be using junior hoops for5-8 year olds.DaysSaturdayDates September 16-October 28November 4-December 16Time 10-11 a.m. (ages 5-6)11 a.m.-12 p.m. (ages 7-8)12-1 p.m. (ages 9-10)1-2 p.m. (ages 11-13)Cost$60 (M), $70 (CM), $95 (NM)Micro Soccer (ages 5-9)These classes wil be geared toward building basicsoccer skills within a fun environment. Each sessionwill include group drills, teambuilding games, and ascrimmage. Classes are held in the Pavilion, providinga controlled indoor setting.Day Tuesday (ages 5-7)Dates September 12-26Time4-5 p.m.Cost$40 (M), $48 (CM), $65 (NM)Day Tuesday (ages 5-7)Dates October 3-31Time4-5 p.m.Cost$50 (M), $60 (CM), $75 (NM)Day Thursday (ages 7-9)Dates September 7-28October 5-26Time4-5 p.m.Cost$50 (M), $60 (CM), $75 (NM)62 PRO PULSE SEPTEMBER-OCTOBER 2006 (M)=Member, (CM)=Child of Member, (NM)=Non-Member

acquetballIn-house shoot-outtournament(ages 18 and up)saturday, October 2810:30 a.m.-3 p.m.$20 (members only)Come and test your skills onthis one day competition.Divisions for all levels of play.Lunch included.Racquetball is an exciting game that offers a greatworkout at any level of play. We have seven racquetballcourts and offer racquet rentals at the Concierge Deskfor $3 per racquet.Private LessonsArrange lessons with the Front Desk Concierge.Private30 minutes $34 (M), $39 (NM)45 minutes $50 (M), $55 (NM)60 minutes $60 (M), $65 (NM)Semi-Private (2 players)30 minutes $25/p (M), $30/p (NM)45 minutes $33/p (M), $38/p (NM)60 minutes $38/p (M), $43/p (NM)Ladder PlayAn ongoing program that offers great competitionwith flexibility. Compete with other ladder players toimprove your game, ranking and rating. Access theladder online at proclub.com and play matches atyour convenience. First-time players are required tosign up with racquetball pro Donna Triemstra by e-mailing dtriemstra@proclub.com.ADULTDiscover RacquetballThis is the best program for getting started. Includesa new racquet, eye guards, a can of balls, and a 60-minute lesson that will cover the basics of racquetball.Day ThursdayDate September 21 & October 12Time 6-7 p.m.Day SaturdayDate October 28Time 9-10 a.m.Cost $80 (M), $86 (CM)FREE–Co-Ed Beginner ClinicRacquetball is an easy game to learn and these clinicshelp players establish the basics. Stroke mechanics,fundamental skills and rules of the game are introducedin this one hour lesson. Offered quarterly. Ages 18 andup. Members only.Day ThursdayDate October 5Time 5:30-6:30 p.m.(M)=Member, (CM)=Child of Member, (NM)=Non-MemberFREE–Round RobinCourts are reserved for the days and times below. Comefor a fun evening of informal competitive play withplayers of all levels. This is a great way to meet otherclub players. Sign up by noon on the day of event at theFront Desk Concierge.ScheduleMondays5:30-7:30 p.m.Wednesdays5:30-8:30 p.m.(Women)(Men)YOUTHJunior RacquetballGet the younger players to come and work on theirgame with Donna as she develops skills, improvesabilities, and shows them how to have fun withracquetball.Day MondaysTime 5-6 p.m.Date/Cost Septmeber 11-25$30 (M), $36 (CM), $48 (NM)Date/Cost October 2-30$50 (M), $60 (CM), $80 (NM)SQUASHIn-housetournament(ages 10 and up)Join the fun and meet new friends.Includes prizes and scheduledmatches. Beer and snacks will beserved on Friday night for adults.september 14-16Thursday 5-9 p.m.Friday 4-10 p.m.Saturday 9 a.m.-2 p.m.$30 (members only)Deadline for entry is September 6Take advantage of the opportunity to learn from oursquash pro Azam Khan, from the legendary KhanSquash Dynasty, or simply reserve one of our nineinternational squash courts.LessonsYour private or new video lesson may be arrangedthrough the Concierge Desk in person or by calling (425)885-5566 with at least one day’s notice. Cancellationsmade less than 24 hours ahead of scheduled time willbe charged full lesson amount.Private(Beginner through Advanced)During a one-on-one session, your instructor will workwith you to help with stroke mechanics, shot selection,game strategy and better serves.30 minutes $4045 minutes $5560 minutes $70VideoRecord any match play to bring home on DVD. Yourinstructor will analyze the video and coach you on courtposition, shot selection, technique, strategy, serve andserve return. See how it will improve your overall game.45 minutes $65/player60 minutes $80/playerDVD$10/recordingLadder PlayCompete with other ladder players to improve yourranking and rating. Play at your convenience withthis ongoing program. Visit proclub.com or contactour squash pro Azam Khan, for more information at(425) 861-6235.ADULTFREE–Co-Ed Beginner Clinic (ages 18 & up)Learn or improve your squash game. Review yourforehand and backhand technique, as well as yourserve and service return. Sign up required.Day ThursdayDates September 7 or October 5Time 5-6 p.m.Discover Squash (ages 18 & up)Take advantage of this special class and learn the gameof squash. Join Kirk for a one-hour clinic and receive anew racquet, a can of balls and a lesson.Day ThursdayDate September 14 or October 12Time 5-6 p.m.Cost $95 (M), $114 (CM)FREE - Round Robin (ages 18 & older)Show up and play with others of all levels. This is agreat opportunity to meet new steady partners. Courtsare reserved for the days and times below.ScheduleMondays (Co-ed) 5-8 p.m.Wednesdays (Co-ed)5-8 p.m.Wednesdays (Women Only)9-11 a.m.YOUTHJunior Clinics (ages 7-15)Azam will work with young players conducting drills,games, competition & instruction, making it fun for all.DayTimeCostWednesdays4-5 p.m.$15/class (M), $18/class (CM)TENNISPRO Sports Club offers an outstanding tennis facilitywith six indoor courts. In order to reserve a tenniscourt, you must be a tennis member.* However, nonmembersare welcome to take tennis lessons andmembers are welcome to bring non-members asguests for a fee of $16.** We offer racquet rentalsfor $3 per racquet. Balls are sold in the Pro Shop for$3.50 (plus tax).*Court reservations can be made through the ConciergeDesk in person or by calling (425) 885-5566.**A non-member is limited to one guest visit per month.ADULTLadderCompete with other ladder players to improveyour ranking and rating. New players are alwayswelcome. Visit proclub.com or contact PaulMoseby for more details at (425) 861-6230 orpmoseby@proclub.com.PROCLUB.COM 63

FREE–Weekly Activities (Tennis members only)Drop & DrillGeared for players 3.0 and up to practice hitting drillswith others. After an extended warm up routine, playersare paired into doubles matches. Drop and Drill is anexcellent opportunity to meet other players and improveyour tennis.Day SaturdaysTime 12-1:30 p.m.Perfect MatchMeet a new tennis partner and become familiar withthe tennis program.DayTimeSundays12-1:30 p.m.Mixed Doubles Social (Tennis members only)FREE–Mixed Night Social (level 3.0-4.5)Join your favorite pro for mixed doubles fun. Bringyour partner or we can find someone for you. Tennismembers only.Day FridayDates September 1 or October 6Time 7-8:30 p.m.Blind CalcuttaCome join us for a fun night of mixed doubles and achance to win various prizes. Every team entered willhave a chance to win gift cards. Must enroll as a team.Tennis members only.DayFridayDates September 15 or October 20Time7-9 p.m.Cost$30/TeamFall Doubles Flights (Tennis members only)Registration deadline is Tuesday, September 5.Dates September 19-November 30Flights 1 W 9-10:30 a.m.Flights 2 W 10:30 a.m.-12 p.m.Flights 3 Th 10:30 a.m.-12 p.m.Seniors Flights Tu9-10:30 a.m.Cost $15Play Instructs (Tennis members only)Players must enroll in the correct cup level unlessotherwise approved by a tennis pro.Dates September 18-December 15Rainier M 10:30 a.m.-12 p.m.Classic M 9-10:30 a.m.Emerald Th 9-10:30 a.m.Evergreen Tu 10:30 a.m.-12 p.m.3.0 NTRP F 10:30 a.m.-12 p.m.Cost $192YOUTHJunior After-School ProgramsDates November 3-December 22Mini (ages 4-5) F 4:30-5 p.m.Teenie (ages 6-9) F 5-5:45 p.m.Cost$63 (M), $76 (CM)Dates October 30-December 20Varsity 1 (ages 13-18) M/W 3:45-4:45 p.m.Varsity 2 (ages 10-13) M/W 4:45-5:45 p.m.Cost$168 (M), $202 (CM)Dates October 31-December 21PRO Team (ages 12-18) Tu/Th 4:15-5:45 p.m.Cost$252 (M), $302 (CM)Evening Tennis(ages 18 and up)Enjoy your evening onthe court. This class is forBeginners – Strong Intermediate level players.Beginner-Advanced/BeginnerBeginners will improve on the fundamentals whileachieving a good workout. Drills and games are usedto get you moving, improving, and having fun.DayTimeDate/CostMondays7:15-8:15 p.m.September 11-25: $60 (M), $108 (NM)October 2-30: $100 (M), $180 (NM)IntermediateIntermediate level players should bring their racquetand energy for a session of training designed toincrease their on-court intensity. The no-nonsensedrills will keep you moving as well as help you get themost out of your time on the court.DayTimeDate/CostTuesdays6:15-7:15 p.m.September 5-26: $80 (M), $144 (NM)October 3-31: $100 (M), $180 (NM)BeginnerDayWednesdaysTime12-1 p.m.Date/Cost September 6-27: $80 (M), $144 (NM)October 4-25: $80 (M), $144 (NM)Beginner/IntermediateDayWednesdayTime1-2 p.m.Date/Cost September 6-7: $80 (M), $144 (NM)October 4-25: $80 (M), $144 (NM)IntermediateDay TuesdaysTime 12-1 p.m.Date/Cost September 5-26: $80 (M), $144 (NM)October 3-31: $100 (M), $180 (NM)DayTimeDate/CostTennis With Darrell AbangPre-registration required. Sign up monthly.Thursday1-2 p.m.September 7-28: $80 (M), $144 (NM)October 5-26: $80 (M), $144 (NM)Strong IntermediateDay ThursdaysTime 7:15-8:15 p.m.Date/Cost September 7-28: $80 (M), $144 (NM)October 5-26: $80 (M), $144 (NM)Grip it and Rip It (4.5 workout)Must have Darrell’s approval to enroll. For advancedtennis members only.DayTimeDate/CostThursdays6:15-7:15 p.m.September 7-28: $108 (TM Only)October 5-26: $108 (TM Only)Rush and Crush (level 4.0 and up)Must have Darrell’s approval to enroll. This class isfor those who already have a good understanding oftheir stroke techniques and are looking to sharpentheir skills for competition.DayTimeDate/CostTennis With sunny parkPre-registration required. Sign up monthly.Lunch Time Tennis (ages 18 and up)Enjoy your lunch hour on the tennis court. Utilizeyour break to improve your health and revitalize yourenergy. Class limited to 6 and a minimum of 3.Wednesdays6:15-7:45 p.m.September 6-27: $120 (M), $184 (NM)October 4-25: $120 (M), $184 (NM)Intermediate (Women’sonly)Day MondaysTime 12-1 p.m.Date/Cost September 11-25: $80 (M), $144 (NM)October 2-30: $100 (M), $180 (NM)Intermediate (Men’s only)Day TuesdayTime 1-2 p.m.Date/Cost September 5-26: $80 (M), $144 (NM)October 3-31: $100 (M), $180 (NM)AdvancedDay ThursdaysTime 12-1 p.m.Date/Cost September 7-28: $80 (M), $144 (NM)October 5-26: $80 (M), $144 (NM)Discover Tennis (ages 18 and up)Beginner clinics introduce you to the game of a lifetime.This one hour super lesson includes a free graphiteracquet and a free can of balls to get you started.Day SaturdayDate September 9 or October 14Time 4:30-5:30 p.m.Cost $80 (M), $96 (NM)junior weekend programs (ages 7-12 years)Drills, games andsupervised play.Must have Sunny’sapproval to enroll.Sign-up monthly.Saturdaysseptember 9-30 oroctober 7-28$80 (M), $96 (CM), $104 (NM)Future Stars (ages 7-8) 1:30-2:30 p.m.Little Stars I (ages 7-8) 9-10 a.m.Little Stars II (ages 9) 12:30-1:30 p.m.Super Stars I (ages 9-12) 10-11 a.m.Super Stars II (ages 9-12) 11 a.m.-12 p.m.64 PRO PULSE SEPTEMBER-OCTOBER 2006 (M)=Member, (CM)=Child of Member, (NM)=Non-Member

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