Group Fitness Extravaganza!
On May 18th Magnuson Athletic Club will be hosting a Group Fitness Extravaganza! Open to both Manguson Athletic Club and Sammamish Club members, this all day event will be an on-going party filled with every Group Fitness class you could think of. Take this time come and try a new class that you’ve been wanting to experience, meet and great our GX Instructors, and socialize with other members. (more…)
MAC Employee Spotlight: Daren Wade
Meet Daren Wade, one of your Group Fitness instructors!
Magnuson Athletic Club: Can you tell us personal background history?
Daren Wade: Growing up in Western Pennsylvania, I attended the University of Pennsylvania in Philadelphia, where I studied psychology with a minor in biology, and earned my MSW in social work. Receiving a job at Reed College in Portland, OR, I made the move to the Pacific Northwest working with students in residence life and career counseling. After two year there, I moved to Seattle for a job at the University of Washington and fell in love with the city for its beauty and the great things about the areas – the welcoming and pioneering spirit of the people, as well as the social and cultural scene with tons of film festivals, theaters, cafes, dance clubs, music venues, and bookstores. I was only going to say here for five years before moving back to the East Coast, but thirteen years later, I am still here!
MAC: Before instructing Group Fitness classes, what other career paths have you been on?
Daren: Outside of Group Fitness, I’ve done a diverse group of jobs (more…)
Moms on… the Move!
Attention all Moms! Come and get fit with MAC Fitness Trainer, Scott Jansen, while forming new friendships and bonds with other mothers. Moms on… the Move is a fitness program designed for moms with young children.
The small group setting is the perfect environment to have fun and get healthy. Each 60-minute, total body workout, incorporates strength training and cardiovascular fitness designed specifically to benefit moms. The program will provide (more…)
Foods That Heal
To mend muscles and fix fractures more quickly, look no further than your local market.
WHEN AN INJURY SIDELINES A CYCLIST, the natural reaction is to cut back on calories until it’s time to ride—and burn energy—again. But the healing process demands fuel, too. “It’s like fixing a house,” says sports dietitian Cynthia Sass, RD, CSSD. “A crack in the foundation requires raw materials to patch things back together, and in the body those raw materials come from what we eat.”
Proteins, vitamins, minerals and antioxidants help heal wounds, relax stressed tendons and mend fractured bones more quickly. So in addition to your doc’s advice to elevate and ice, choose the right combinations of foods to speed recovery and get back on your bike. Here’s where to aim your cart at the Stop & Shop. (more…)
Spanish Chicken with Saffron Rice
MEET THE CHEF
Who She Is: Cristina Urioste studied at the Wise Earth School of Ayurveda, in Asheville, North Carolina, where she learned how food can serve medicinal purposes. Now, she travels to teach others what she’s learned. “When we eat wholesome food, prepared in a nourishing environment, eaten in a mindful way, our health improves, and we experience wellness,” says Urioste. (more…)
Protein-Rich Breakfasts Prevent Unhealthy Snacking in the Evening Study Finds
Mar. 26, 2013 — Breakfast might be the most important meal of the day, but up to 60 percent of American young people consistently skip it. Now, Heather Leidy, an assistant professor in the Department of Nutrition and Exercise Physiology, says eating a breakfast rich in protein significantly improves appetite control and reduces unhealthy snacking on high-fat or high-sugar foods in the evening, which could help improve the diets of more than 25 million overweight or obese young adults in the U.S.
Leidy is the first to examine the impact of breakfast consumption on daily appetite and evening snacking in young people who habitually skip breakfast. In her study, 20 overweight or obese adolescent females ages 18-20 either skipped breakfast, consumed a high-protein breakfast consisting of eggs and lean beef, or ate a normal-protein breakfast of ready-to-eat cereal. Every breakfast consisted of 350 calories and was matched for dietary fat, fiber, sugar and energy density. (more…)
Kick Boxing & Partner Sparring Series at the Sammamish Club
Join trainer John McKinnon at the Sammamish Club for a great workout with gloves, bags, opponents, confidence & FUN!
You’ll be amazed at the exhilaration of the sparring experience.
Introduction Workshop:
Saturday May 4th @ 12pm-3pm
Series Offered: (more…)
Running with Focus
Have you ever thought that running would be harmful for your health? Contrary to what most of us believe, running is not always healthy to all types of people. As running is a high impact workout, the joints are more likely to suffer pressure that ripples to the rest of the body parts. It a scientific fact that with each step you land in running form you send 4x your total body weight onto those joints. If your joints are not healthy or are out of alignment – you could be asking for some pretty big injuries.
Clean up your running form to help prevent injury. (more…)
Come Try Tabata Bootcamp Today!
As Group Fitness keeps growing, we want to keep bringing in NEW classes.
Get your morning started! Come try Tabata Bootcamp with MAC Personal Trainer Scott Jansen on Tuesday and Thursday mornings at 6:00AM!
A high-energy, metabolism-boosting strength workout that combines science based cardio interval training. With this combination of total-body strength training, dynamic and static stretching and core work you’ll super charge your day. Reach your fitness goals fast as you burn fat, build muscle, and strengthen your core with this intense boot camp experience that is great for all skill levels.
Announcing NEW Issaquah Arena Sports and Athletic Club Location!
Arena Sports is pleased to announce the purchase of the Sammamish Athletic Club in Issaquah. By bringing indoor soccer to the new facility, we will be adding a second Arena Sports site on the Eastside.
This is a wonderful opportunity for us to offer more options to our members. As many of you know, the Sammamish Club is just off I-90 in Issaquah. We will continue to run the 27,000 square foot fitness facility, including the four-lane indoor pool. We will add a new indoor soccer field and an inflatable playground. This combination of fitness center, pool, soccer, and inflatable playground, makes for a fantastic family offering. We plan to provide youth and adult indoor soccer leagues, our Lil’ Kickers and Skills Institute youth development programs, extensive programming for summer and school break camps, a unique resource for birthday parties and corporate events.
MAC Members will be able to use the Sammamish Club as a part of their membership starting June 1st, 2013! (more…)
Green Pizza Packed with Vitamins, Calcium and Potassium
Why not use cooler-weather vegetables like broccoli and arugula as an unconventional pizza topping? The arugula adds a slightly bitter, peppery taste—for a milder flavor, use spinach instead. Serve with wedges of fresh tomato tossed with vinegar, olive oil, basil and freshly ground pepper.
6 servings
Active Time: 20 minutes
Total Time: 30 minutes
INGREDIENTS
- 1 pound prepared pizza dough, preferably whole-wheat
- 2 cups chopped broccoli florets
- 1/4 cup water
- 5 ounces arugula ,any tough stems removed, chopped (about 6 cups) (more…)
Couscous with Chickpeas, Dried Fruit, and Cilantro
Serves: 4
Prep: 10 min
Cook: 15 min
Total: 25 min
INGREDIENTS
1/2 Cup water
1/4 tsp ground all spice
1 Cup orange juice
1/2 tsp salt
3/4 Cup whole wheat couscous
2 tbsp olive oil
1 med onion, sliced
1 med green bell pepper, thinly sliced
3 cloves garlic, minced
1 1/2 tsp curry powder
1 can (15 ox) no-salt-added chickpeas, rinsed and drained
1/2 Cup dried apricots, sliced
1/2 Cup dried sweetened cranberries
3 tbsp chopped cilantro
DIRECTIONS
Combine water, allspice, 1/2 cup of the orange juice, and 1/4 teaspoon of the salt in saucepan over medium-high heat. bring to a boil, stir in couscous, cover, remove from heat, and let stand 5 minutes. Fluff with fork.
Heat oil in large nonstick frying pan over medium-high heat while couscous cooks. add onion, pepper, garlic, and curry powder. Cook, stirring occasionally, until vegetables are tender, about 10 minutes. add chickpeas, apricots, and cranberries. Cook, stirring occasionally, 2 minutes.
POUR in remaining 1/2 cup orange juice and cook, stirring often, 1 minute. remove from heat and stir in cilantro and remaining 1/4 teaspoon salt. serve over couscous.
NUTRITIONAL FACTS PER SERVING
Calories 363.4 CAL
Fat 8.5 G
Saturated Fat 1.1 G
Sodium 320.2 MG
Carbohydrates 66.6 G
Total Sugars 26.9 G
Dietary Fiber9.3 G
Protein 9.2 G
How to Do Cardio with Bad Knees
If you’ve got a history of knee injuries, doing cardio can be problematic, to say the least. Running or jumping rope is probably not a good idea because of the repetitive pounding. When you run, your body absorbs somewhere around seven times your weight with each stride. This means that if you weigh 200 pounds, your knees will be taking 1400 pounds of pressure every time your foot strikes the ground. Bad knees won’t hold up to that kind of abuse for too long.
Riding a bike doesn’t provide the same type of pounding, but it still creates a lot of repetitive stress. This leads to more wear and tear on bad joints. (more…)
Become a March Madness Champion!
Your favorite basketball team might not be a champion at the end of March, but you can! During the month of March, be a part of our Sweet 16 Challenge at Magnuson Athletic Club. Here at the MAC, we challenge you to attend 16 of our group fitness classes. When you successfully complete all 16 classes you’ll be eligible to receive a FREE one of a kind Sweet 16 shirt to proudly wear as a trophy. Its our way of rewarding your hard work and dedication to staying healthy! (more…)
Don’t throw those running shoes away too quickly
Knowing when to replace running shoes is more art than science. Mileage alone is not a good measure.
By GINA KOLATA
New York Times News Service (more…)
Food, mood and you
You are what you eat — and then some. The foods that you eat can significantly affect your mood, behavior and quality of life.
 |
By Dan Labriola
On Health
The foods you eat can make you angry, sad, tired, grouchy, even hostile. While Americans increasingly turn to antidepressant, anti-anxiety and other psychoactive drugs for mood issues,the fact is no one was born with a Prozac deficiency. There are many possible causes for these symptoms, but the relationship between food and mood is often ignored and may not be obvious since the offending food may not affect you hours or days after ingesting. So how do you know if foods are affecting your mood or behavior? Here are some clues. (more…)
Relax! You’ll be more productive
More and more of us find ourselves unable to juggle overwhelming demands and maintain a seemingly unsustainable pace. Paradoxically, the best way to get more done may be to spend more time doing less.
The New York Times
Stretch Your Legs!
Walk over and talk to your coworker instead of sending that email. Researchers in Australia recently found that getting up every 20 minutes or so for a short walk-as short as 2 minutes-immediately reduced overweight office workers’ blood pressure. The researchers suggest these mini-breaks from desk-sitting may help maintain low blood pressure over time, which protects your heart.
Extra Credit: Get outside for some real air – even if if it’s rainy! Fresh air and ANY daylight, helps increase our happy hormone (serotonin). A 10 min walk after lunch 5 days a week will decrease your comfort food cravings and your pant size!
Check out Breanne’s blog for more nutritions tricks and fitness tips! www.breannetrains.tumblr.com
Feel Awesome! Detox with this super cleansing recipe!
Red Cabbage.
Get Stronger and Leaner!
Packing a higher nutritional punch than green cabbage, Red’s got antioxidant, anti-inflammatory and anti-cancer benefits. It’s low in calories, high in fiber and is chock full of vitamins. Making this veg one of my top weight loss foods!
One cup of raw, chopped red cabbage provides 19% of your Vitamin A, 85% Vitamin C and over half your daily needs for Vitamin K.
Vitamin A enhances immunity, aids in growth and development ( more muscle = higher metabolism!) and promotes healthy eyesight. Vitamin C& K are essential for healthy immune system, building and maintaining strong bones. (more…)
Have Heart!
“Let yourself be silently drawn by the stronger pull of what you really love” -Rumi
What makes you happy? Is it the same thing that you place the most value on.. that you would spend more money on? For some, this is a significant other in their life (maybe even their pet or children), some this is their health. This February, focus on what makes you happy! “That is true love to me. Spending my time with people and activities that make me happy and content,” expressed MAC Trainer and Nutritionist, Breanne Curran. (more…)
5 Diet Resolutions for New Years
By Wendy C. Fries
WebMD Feature Reviewed by Brunilda Nazario, MD
Why overhaul your diet in a day when you can take small steps over time – and still reach your diet goals! Are you making bold resolutions on January 1 to “eat right” — whatever that means? Stop trying to overhaul your entire diet in a day! Resolve to think small and you can reach any diet goal — one focused step at a time. Why not start with these simple tips? (more…)
Working out with a teammate may be better for you
A Kansas State University study claims that working out with a teammate or colleague you think is better than you can help increase your workout time and intensity by up to 200%.
The study looked at whether individuals trained harder when they worked out alone, with a virtual partner or with a teammate/partner they believed to be better than them. (more…)
5 tips to improve treadmill workouts
Follow these five tips for improving your treadmill workout to see better results, says fitness columnist Kelly Turner.
By Kelly Turner
On Fitness
As the cold and wet of winter set in, many prefer the shelter of a gym to the great outdoors. With that, many people head to the treadmill for their cardio workouts.
But many people make critical mistakes while using the treadmill. Simply racking up minutes isn’t going to get you results. Don’t waste your time and effort. Make every one of those minutes count. There are several variables you can play with to get the most out of your treadmill workout. Try one or try them all, in any combination, to burn more calories and see better results in less time. (more…)
7 Reasons To Lift Heavier Weights
By The Editors of Well+GoodNYC
This news lends new meaning to the phrase “hot and heavy.”
While cardio is essential for heart health and tiny weights may help you tone, there are lots of serious, science-backed reasons to add heavy weights to your regimen. (And no, you won’t end up looking like a body builder. That’s actually a full-time job.)
“Lifting heavy weights—about 8-15 pounds for women is fine and up to 25 is ideal—is the most efficient and effective way to build muscle mass,” says Joey Gonzalez, owner of Barry’s Bootcamp in New York.
“Developing muscle is crucial to lowering body fat, and to improving your fitness and health levels overall,” he says. And lots of studies would agree with him. Here are seven research-tested reasons women should lift heavy… (more…)
