Your Guide to a Healthier Lifestyle

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					Inspire
   Your Guide to a Healthier Lifestyle




                   We inspire healthier lives.
Inspire
A Columbia Athletic Clubs-Pine Lake Publication Volume 1. Issue #3
    Contents
    4. ............... Letters to the editor
    5. ............... A Farm growing for you
    6. ............... Summer Camp Info                                                                                             33
    8. ............... Half Day Camps
    10.............. Full Day Camps
    12.............. Tennis Camps
    13.............. Kids Play at the Park
    14.............. Kids Club
    15.............. 5 truths about children who drown
    16.............. Swim Team
    17.............. Birthday Parties
    18.............. Swim Lessons
    20.............. Private Swim Lesson
    21.............. 19 healthy Snack for Kids                              31                                                      16
    22.............. Youth Program and Tennis
    24.............. Youth Fitness
    25.............. Evolution of Women’s Fitness
    26.............. Tour the World of Washington
    28.............. A Fit Family
    30.............. Join us for the MS Bike Ride
    32.............. How do your shoes compare
    33.............. Meet our trainers
    34.............. Biggest Loser
    35.............. Local races and summer events
    36.............. Summer BBQ Recipes
    39.............. Adult Swimming                                                                 38
    40.............. Blueberries- the #1 Antioxidant
    41.............. Group X BTS
    43.............. Pilates
    45.............. Group Cycle/Other Group X/Adult Sports
                                                                                                                                    10
    46.............. Yoga
    47.............. Massage
    48.............. Adult Tennis
    50.............. Together is always better
    51.............. Snacking tips

           Columbia Athletic Clubs –Pine Lake                                                        6
               www.columbiaathletic.com

                  Hours of Operations
           Monday – Sunday 5:00 am – 10:30 pm

                     2930 228th Ave SE
                   Sammamish WA 98075

                   Phone: 425-313-0123
                 Tennis Line: 425-961-5930
                    Fax 425-313-0870

                    Magazine Staff
               Chief Editor...Stacie Smith                    Ellie Mae           Janette Dunanvant                   Leslie Marie
                                                              Club Mascot            General Manager               Operations Director
           Graphic Designer...Thomas Coonelly                                    Janetted@columbiaathletic.com   Lesliem@columbiaathletic.com


2               Inspire        Summer edition 2011
             Our Mission: To Inspire Healthier Lives.


 Dear Members and Guests,
                                                                                             an industry
                                                    years of inspiring healthier lives. In
  Colu  mbia Athletic Clubs is celebrating 30                                                  y. Operating
                                                     ds, Columbia Athletic Clubs is a rarit
  dom    inated by franchise and national bran                                                 ions of success.
                                                  operated family business with generat
  sinc  e 1981, we are a locally owned and                                                      a Athletic
                                                     munity, and family that sets Columbi
  At  its core, it is this culture of service, com                                              of Cy Oskoui.
                                                    onal commitment, vision, and values
  Club   s apart, and it all starts from the pers                                                                            The Oskoui Family in 2011
                                                                                       at Utah State University and
                                             complete his undergraduate studies
  Cy came to America in the 1960’s to                                                 t of his extended family and
                                               Oregon. In 1978, Cy left the suppor
  graduate studies at the University of                                                 n to pursue the American
                                               Feryal, daughter Farnaz, and son Alle
   immigrated to America with his wife                                                  Columbia Athletic Club in
                                             ng in 1980, Cy chose to open the first
   dream. Searching for a new beginni                                                     lives, and a way to become
                                                 iness that helped people live better
   vibrant Kirkland. He felt this was a bus                                                had 1,200 friends helping
                                                 ple, and make new friends. Soon, Cy
    part of his new community, meet peo                                                 ay, Columbia Athletic Clubs
                                             became his new extended family. Tod
    him adjust to his new life, and they                                                    fitness centers. Walk into a
                                               ork of conveniently located clubs and
    has grown to a state-of-the-art netw                                                        ce, spirit of friendliness
                                                   will feel Cy’s personal pride in excellen
    Columbia Athletic Club today and you
                                                  ched.
    and honest caring that cannot be mat
                                                                                       and to be the number one
                                                r excellent service to our members
    Looking forward, our vision is to offe                                              operate. It is our long-term
                                             ices in every community in which we
    provider of heath and lifestyle serv                                                   , employees, vendors,
                                               the best in the minds of our members
     goal not to be the largest, but to be                                                   managed by the second
                                                   a Athletic Clubs’ operations are now
     communities, and neighbors. Columbi                                                mote Cy’s vision of inspiring
                                                eagues, who strive every day to pro
     generation of Oskoui’s and their coll                                               issue of Inspire and learn
                                               ome part of our family. Enjoy our 3rd
     healthier lives. We invite you to bec                                                    summer! Many ways to
                                                 -Pine Lake for you and your family this
     what services we are offering at CAC
     stay healthy and fit!


     Sincerely yours,




     Janette Dunavant
     General Manager CAC: Pine Lake




     Amber Owen                         Renee Pillo                    Vinny Cucinelli                   Stacie Smith                    Dusko Andreic
     Fitness Director              Group X Coordinator                 Aquatic Director                 Program Director                   Tennis Director
Ambero@columbiaathletic.com      Reneep@columbiaathletic.com      Vincentc@columbiaathletic.com     Stacies@columbiaathletic.com      Dusko@columbiaathletic.com


                                                                                                    Inspire         Summer edition 2011                        3
                                                                                                       Reader
                                                                                                 Spotlight
          Got something to say? We want to hear it!
        Visit our membership department and tell us what’s on your
           mind and maybe win something cool while you’re at it.




    “Things that I like about the club.          “I enjoy coming to the Club because it
    -Location, location, location                makes me feel good about myself. I usually
    -Offers massages (Gena is the BEST)          swim and play Tennis. I really enjoyed taking
    -Pool is great even though I have used       the Water H2O class and swimming laps.
    it only couple times but like that the       Tricia is my favorite tennis instructor and
    chemicals are not overwhelming               I take group lessons from her. I am a fairly
    -Ski conditioning class rocks                new tennis player so the group lessons          Dusko was born in Belgrade, Serbia
    -Would have never completed a half-          help me improve my game and meet new            where he received a degree in
    marathon without the PLC half-marathon       members. “                                      Mechanical Engineering and received
    running group (Love it!)”                        Shawn Crowe, Tennis member since 2009       a Professional Tennis Teaching
               Jayme Klein, Member since 2006                                                    Certification. While in Serbia tennis
                                                 “I am 6 years old and my favorite thing to      was always a component of his life
    “I wanted to let you know how much I         do when I come to the Club is to go to the      from playing, to teaching, to evening
    appreciate the Group Groove instructor       Kids’ Club and see Margarita. Going into the    studying. He never felt like he had
    today. I’m not sure what her name is but     Kids’ Club is funner then going to my school.   enough tennis in his life and sees
    I have taken Group Groove from various       I like to play and color pictures for my Mom    a lot of life’s lessons in the playing
    instructors, but her class has always been   & Dad. Sometimes we get to watch a movie        of tennis. One of his favorite things
    very informative about moves and what        and I like that too.”                           about coming to the Club to teach is
    comes next. She is helpful in correcting                     Joy Pound, Member since 2007    knowing and feeling he has just given
    my posture too. Thank you,” (Instructor                                                      a lesson that will definitely improve
    was Renee).                                  “Thanks to David for kicking my butt. Last      his pupil’s game. Some of Dusko’s
          Gomathi Kumar, Member since 2009       summer I did my first tri and felt I needed     hobbies include flying airplanes,
                                                 to work on my swim so I began swimming          riding motorcycles, and ice-skating
    “The staff at CAC is just wonderful and      with the masters group. Between that and        with his kids.
    the gym has become an extension to           Kyle’s pre masters class it has really helped
    our home. I really like that the club is     my swimming. This summer will be the true       From a Member:
    always adding new things and there is        test of my training with David and Kyle. “      “I just wanted to thank you for being
    something for everyone in my family. The               Gigi Predmore, Member since 2006      an excellent coach. Over my last 5
    Kids Club is dependable, caring and very                                                     years of learning the game of tennis, I
    personable.”                                                                                 have worked with 5 different coaches.
               Kim Nelson, Member since 2009                                                     Each has offered something different
                                                                                                 to help improve skills. I must say that
                                                                                                 of the coaches I have worked with,
                                                                                                 you are the most talented. You are
                        “I had my own version of a wardrobe malfunction                          able to quickly identify what each
                         involving gladiator sandals which no longer allow                       person needs to improve, and you
                                                                                                 know how to go about teaching them.
                          me to kick box. Who cares, I hate to sweat and                         What is commendable is that you pay
                         wear spandex, but I returned to the pool, back to                       attention to ALL players no matter
                        my roots. I take the water aerobics class everyday                       the age or level and are genuinely
                        almost 6 days a week and feel I have finally found my                    interested in their progress. Your
                           niche. I love to swim, the class is wonderful and so                  enthusiasm for the game each day
                                                                                                 is amazing. I know I am becoming a
                            are the people. The tunes are great too, oldies on                   better player with your guidance. We
                            Tuesdays and Thursdays. I love the outfits, Ester                    at Pine Lake are lucky to have your
                          Williams bathing suit and vintage bathing caps!                        expertise, enthusiasm, and interest
                        Come join us, you’ll feel great.”                                        in our improvement. Thanks for the
                                                                                                 inspiration!”
                                                            Joan Kelly- Member since 1995                                   Anne McGee

4             Inspire       Summer edition 2011
A Family Farm
   Growing for YOU!
                        Tiny’s Organic is owned and       depending on the size of their family or their own
                        operated by the McPherson         personal preference.
                        family in East Wenatchee, WA,
                                                          Tiny’s also includes a newsletter in members’ bags
                        a family that has been in the
                                                          each week complete with recipes that complement
                        farming business since 1979.
                                                          the produce for that week, ‘Crop Talk’ news from the
                        It has been an evolution of
                                                          farm, descriptions of notable fruit/veg in the bag and
                        sorts, beginning with only
                                                          a listing of bag contents.
                        two varieties of apples back
                        in the early years, to what is    CSA’s have been a mainstay for more than 20
  Greg McPherson        now well over 100 varieties of    years and provide a way for farmers to effectively
                        organic fruits and vegetables.    guarantee their crop will be sold, and with members’
                                                          up-front support it enables farmers to be able to
Greg runs the farm and grows and packs the produce
                                                          buy seed and other essentials to get the crop in the
during the growing season; Rosalie looks after the
                                                          ground and grow it to harvest.
accounting aspect of the business; Erin works on the
farm and runs the CSA Program; Jay co-ordinates           Columbia Athletic Clubs have partnered with Tiny’s
the CSA program in the greater Seattle area and           Organic to make it convenient for members to make
John runs the farmers markets throughout Seattle,         the healthy choice and join the farm. Simply sign-up
Tacoma, and Everett.                                      then pick up your weekly supply of fruits and veggies
                                                          at the club.
Tiny’s CSA Program (Community Supported
Agriculture) is a subscription program whereby            For ‘How to Join’ Tiny’s CSA and other information,
members pay in advance of the season to receive a         log on to www.tinysorganic.com.
weekly bounty of fruits and vegetables for a period
of 5 months starting in June of each year. Tiny’s               To 10 reasons why you should join Tiny Organic Farm CSA Program
trucks the fresh harvest to Seattle each week and
                                                          1.   Everything we grow is 100% ORGANIC.
makes stops and drops at over 60 different locations
throughout the Puget Sound region. Members pick           2.   Enjoy the variety: Tiny’s grows over 100 specialty varieties of fruit and
up their ‘share’ of produce from any location that is          produce in East Wenatchee, WA including: juicy Saturn Donut Peaches,
most convenient for them, whether it’s a place of              gorgeous Flavor Supreme Pluots, super sweet Artic Star Nectarines, True
business, an athletic club, or simply a strategically          Lemon Cucumbers and Heirloom Tomatoes just to name a few.
located spot that services a neighborhood or
community area.                                           3.   Support a farm family that has been at it for three generations!
                                                          4.   Reduce your environmental impact by reducing fuel and travel miles for
A normal bag of fruit and vegetables consists of
whatever is being harvested that particular week. As           food. Tiny's farm is inside a 100 mile radius of Seattle.
an example of what members can expect, the farm           5.   Eat seasonally, get the freshest harvested varieties each week.
generally includes an equal mix of organic fruits
                                                          6.   Produce comes in an easy to tote, 100% recyclable, red Tiny’s bag.
and vegetables of 10 to 12 items. A June bag might
consist of rainier cherries, bing cherries, spring snow   7.   Be an integral part of your local food community.
peaches, astro arugula, apriums (a plum x apricot
                                                          8.   Keywords: Eat Healthier; Feel Better; Clean Body; Clean Conscience.
cross), detroit beets, purplette spring onions, cherry
belle radishes, barcarole lettuce and pink lady apples.   9.   We include a weekly newsletter in your bag with our favorite easy recipes/
There is always a generous amount of produce in                storage tips and you become a farm fresh gourmet!
each bag and members may in fact choose from              10. Convenient pickup locations. One at Columbia Athletic Clubs.
a Standard or Small bag or even an All-Fruit bag




                                                                                        Inspire       Summer edition 2011                   5
       2011 Camps
                      Tennis Camp



        Full /Half Day Theme Camps


               Kids play at the ParkPark
                          Kids Play at the




   When attempting to get your child ready for their
  summer camp activities, there are a few important
things that you can do to give them the best chance at
       having a productive and fun experience.
To Help your child stay energized throughout the day
•	 Make sure your child gets to bed at a decent hour especially if camp
   starts in the AM.
•	 Supplying your child with a healthy breakfast (eggs, non-sugary cereal,
   fruit, etc.) will give them the energy they need to have fun at camp.
•	 Supply them with a good sized water bottle or Gatorade and some
   healthy snacks (trail mix, dried fruit, granola bar).

To ensure your child’s personal security and enjoyment
•	 Make sure that your child knows at least one other person going to the
   camp. Just seeing one familiar face can make a new experience seem
   much more safe.
•	 When your kid is finished with their day of camp make sure to ask
   them how it went, what they enjoyed, and what they are looking
   forward to tomorrow.
•	 Bring your child into the club to meet the staff and see the facility prior
   to the first day, a great option would be to attend the open house in
   May.




6           Inspire      Summer edition 2011
General Camp Policies
•	 Most	summer	camps	run	Monday	–	Thursday.	
•	 Day	Camp	programs	will	vary	based	on	the	weekly	theme,	program	topics,	age	level,	and	camper	interest.
•	 Students	should	arrive	to	camp	on	time	(camp	activities	may	be	off-site,	and	will	leave	promptly).
•	 Minimum	4/Maximum	24	Campers	per	camp	(if	minimum	number	of	campers	is	not	met,	those	who	are	signed	up	will	be	
   notified	the	Friday	before	camp	starts	except	for	Kids	Play	At	The	Park).
•	 Camper/Instructor	ratio	between	6-8:1
•	 Registration	form	must	be	filled	out	by	a	parent	or	legal	guardian	prior	to	the	first	day	of	camp;	camp	policies	form	must	be	
   signed as well.
•	 If	a	child	has	any	special	conditions	please	make	sure	it	is	specified	on	the	registration	form	and	that	any	medication	is	
   dropped	off	prior	to	camp.
•	 Payment	must	be	received	at	time	of	registration,	and	will	include	a	non-refundable	$35	fee.
•	 Campers	may	be	transported	by	foot	to	an	off-site	park:	Typically	Pine	Lake	Park.
•	 Swimming:	All	campers	going	into	the	water	must	complete	a	25-yard	swimming	test.	Those	who	are	unable	to	complete	a	
   25-yard	swimming	test	will	need	to	sign-up	for	the	swim	lesson	component	of	camp.	Those	who	wish	to	participate	in	camp	
   but not swimming will spend the hour coloring and doing other fun projects.
•	 Camp	is	a	structured	fun	time.	Parents	should	expect	their	child	to	learn,	play,	and	create	various	crafts	while	at	camp.
•	 All	summer	camp	staff	have	gone	through	a	Washington	state	background	check,	are	CPR	and	Basic	Water	Safety	certified	
   with	the	American	Red	Cross,	and	have	gone	through	extensive	in-house	training.
•	 Our	summer	staff	is	trained	to	help	children	with	mild	disabilities.	However,	we	are	not	equipped	to	work	with	children	who	
   need significant assistance and personal care or have difficulty in a group setting.
                                        •	 Food	Allergies-No	Nut	Zone!:	We	ask	that	parents	avoid	nut	products	in	their	child’s	
                                           snacks and lunches as we have many youth at the club who have allergies to nut
                                           products. Parents of allergy bound children, please let us know at the time of
                                           registration so we can create a safe environment for your child.




What to bring to camp:
•	 Full-day	campers:	In	a	backpack	please	
   bring a water bottle, snack, lunch,
   sneakers, swim gear, towel, and wear sun
   screen.
•	 Half-day	campers:	In	a	backpack	please	
   bring a water bottle, snack, sneakers, and
   a change of clothes if under 5 yrs.
                                                              If	you	have	any	questions	or	concerns	please	contact	our
                                                                      	Program	Director	Stacie	at	425-313-0123	
                                                                       or	e-mail	stacies@columbiaathletic.com.

                                                                                 Inspire       Summer edition 2011                  7
Half-Day Camps
New This Summer!                                                      Scuba	Rangers	Camp	
                                                                      A one week half day camp where your child will learn water safety,
Camp Columbia                                                         snorkeling and basic SCUBA diving skills. Knowledge and water
(Swimming, Tennis, and Traditional Camp in ONE!)
                                                                      skills are developed each day, finishing with a demonstration of
Join us for this two-week camp where campers get a taste of
                                                                      everything that we’ve accomplished, for our families. But the fun
everything the club has to offer. Each day campers will participate
                                                                      doesn’t end there! Specialty classes are available after the initial
in a 30 minute swim lesson with a trained instructor, a 45 minute
                                                                      program to increase your child’s scuba knowledge, learn more
Tennis lesson with one of our pros, and 2 hours of adventure with
                                                                      about the ocean, play great games and have way more fun with the
sports games, crafts and fun. Participants will need to bring swim
                                                                      other club Rangers.
gear and sack lunch.
                                                                      Date:       Monday through Thursday June 27th – June 30th
Dates: Monday through Thursday, June 20th – 30th
                                                                      Time:       1:00 – 4:00 pm
Time:      10:00 am – 1: 30 pm
                                                                      Ages:       7 – 12
Ages:      5 – 12
                                                                      Fee:        $275 Member/ $350 Non-Member
Fee:       $189 Member/$207 Non-Member

Basketball	Shooting	and	Ball	Handling	                                Science	Bloopers	(short	week)
Camp	(2	sessions)                                                     What happens when an experiment goes completely wrong?
Who’s on your court? In this camp you’ll be slam-dunking like         Great science, that’s what! Take a look at some of the greatest
Michael Jordan and defending your court pride like Ray Allen.         science blunders, and how with a little imagination, they were
This camp offers a solid foundation of fundamentals of the game,      turned into amazing discoveries. From electric circuits to dinosaur
with an extra focus and time commitment on ball handling and          bones, some of the best science happens when you least expect it.
shooting. Join our coach for this ballistic camp.                     Dates: Tuesday through Thursday July 5th – 8th
Dates: June 20th – 24th and July 18th – 22nd                          Time: 1:00 – 4:00 pm
Time: 1:00 – 4:00 pm                                                  Ages      5 – 12
Ages: 7 – 12                                                          Fee:      $80 Member/$95 Non-member
Fee:     $109 Member/$142 Non-member
                                                                      Volleyball	(2	sessions)
Preschool	Gymnastics	Camp	(2	Sessions)                                Bump, set, and spike with Coach
Our preschool camps will help young children learn the basic skills   Hue during our four-day summer
of gymnastics in tumbling, the beam and bars, in a fun and playful    camp. Campers will take their skills
environment. We encourage them to try new things and build            to the next level with fun drills and
on skills they have perfected. Camp activities include gymnastics     activities to promote proper techniques
instruction along with movement to music, parachute play and          in bumping, setting and spiking the ball.
fun games. A snack will be provided.                                  Teamwork along with building a passion
Dates: June 27th – 30th and August 8th – 11th                         for the sport will also be major
Time: 9:00 – 11: 30 am                                                components to this camp.
Ages: 3 – 6                                                           Dates: July 11th – 14th and August 1st – 4th
Fee:       $109 Member/ $142 Non-member                               Time: 1:00 – 4:00 pm
                                                                      Ages: 8 – 14
Gymnastics Camp                                                       Fee:       $109 Member/$142 Non-member
This camp will provide an introduction of gymnastics skills from
basic to intermediate for the beam, bars, tumbling, and vaulting.     Mini-Me	Sports	(2	sessions	available!)
We strive to accommodate a variety of skill levels in our camps       Join us for a spectacular sports camp that is all about creating an
                           and teach to the ability level of each     active environment for your little one. Campers will get a taste of
                           child. Camp activities will include        sports from jump rope and gymnastics to soccer and tee-ball. All
                           gymnastics instruction along with fun      activities will focus on understanding teamwork and showing off
                           games and parachute play. A snack will     one’s all-star moves.
                           be provided.                               Dates: July 11th – 14th, August 22nd – 25th
                           Dates: June 27th – 30th                    Time: 9:00 – 11:00 am
                           Time: 9:00 am – 12:00 pm                   Ages: 3 – 5
                           Ages: 6 – 12                               Fee:       $85 Member/$109 Non-member
                           Fee:     $109 Member/
                                    $142 Non-member                              Activity Desk Summer Hours
                                                                      Monday through Thursday 9:00 am-1:00 pm and 3:00 pm- 7:00 pm
                                                                                        Fridays 9:00am-12:00 pm
                                                                           425-313-0123 or plcactivities@columbiaathletic.com

8           Inspire       Summer edition 2011
Princess Dance Camp                                                    Gymnastics Camp with a Twist
Come be a princess for a week. This camp will explore the stories of   This camp will provide an introduction of
Sleeping Beauty, Cinderella, Ariel, and more. This camp will focus     gymnastic skills from basic to intermediate
on movement, ballet, creative arts, and a performance. Students        for the beam, bars, tumbling and
are encouraged to come dressed in princess attire.                     vaulting for girls and boys. We will
Dates: July 18th – 22nd                                                also be bringing in some Rhythmic
Time: 9:00 am – 12:00 pm                                               Gymnastics equipment (including hoops,
Ages: 4 – 8                                                            balls, ribbons) and learning some moves.
Fee:     $109 Member/$142 Non-member                                   In our camps we strive to accommodate a
                                                                       variety of skill levels. Camp activities include
Great Outdoors Adventure                                               gymnastics instruction, fun games, fun
It’s a breath of fresh air! We will spend a week learning how to       equipment, and snacks provided.
use a compass, sending morse code with a flashlight and mirrors,       Dates: August 8th – 11th
playing games in the trees, and of course playing games focused        Time: 9:00 am – 12:00 pm
around bugs, animals, rocks, and trees. Join us for this natural       Ages: 6 – 12
retreat.                                                               Fee:       $109 Member/ $142 Non-member
Dates: July 25th – 28th
Time: 9:00 am – 12:00 pm                                               Soccer Camp
Ages: 5 – 12                                                           Campers will learn skills for both indoor and outdoor soccer in
Fee:       $109 Member/$142 Non-member                                 a fun, non-competitive environment. This camp will have an
                                                                       emphasis on development of soccer skills including kicking,
Fencing                                                                               dribbling, goal keeping, and tons of fun. Sign up
Get your sword ready.                                                                 today, it’s sure to be a kickin’ time.
The WFA is coming back                                                                Dates: August 8th – 11th
to Pine Lake to get you                                                               Ages       3 – 5, 1:00 – 3:00 pm/
prepared to take on a                                                                            6 – 10, 1:00 – 4:00 pm
Jedi Knight. During camp,                                                             Fee:       $98 member/ $120 Non-member
fencers will learn proper
techniques with weapons,                                                               Cheer leading Camp
fitness strategies, and                                                               Join Miss Stacie and other spirit pros to cheer your
the competition of open                                                               favorite team to victory. Campers will learn basics
fencing in accordance                                                                 in stunting, cheering, and half-time dances. The
with the U.S. Fencing                                                                 cheerleaders will have lots of opportunities to show
Association.                                                                          off their peppy side with crafts and songs to get
Dates: July 25th – 28th                                                               everyone fired up. Last day of camp will include a
Time: 1:00 – 4:00 pm                                                                  very special performance.
Ages: 8 – 16                                                                          Dates: August 15th – 18th
Fee:       $119 Member/$152 Non-member                                                Time:      9:00 – 11:30 am
                                                                                      Ages:      5–9
All	Ball                                                                              Fee:       $98 Member/$120 Non-member
Let the fun and games begin. This week it’s all about balls, from
soccer balls, to tennis, and even water balloon balls. We will hit,    Super Hero Adventures
catch, dunk, throw, splash, and even kick                              Get your cape ready! We are going
balls to play traditional games and new                                to leap into our new super hero
ones too. Join us for this ballistic event.                            world. Campers will design costumes,
Dates: August 1st – 4th                                                and learn all it takes to be a mighty
Time: 1:00 – 4:00 pm                                                   powerful super hero. Each day will
Ages: 5 – 12                                                           bring new adventures to save our
Fee:      $109 Member/                                                 wonderful club and local community.
          $142 Non-member                                              Dates: August 15th – 18th
                                                                       Time: 1:00 – 3:30 pm
                                                                       Ages: 4 – 7
                                                                       Fee:      $98 Member/
                                                                                 $120 Non-member




                            Come join in the fun at a CAC summer camp!
                                                                                      Inspire        Summer edition 2011                  9
          Full Day Camps




A Little of this and A LOT of that                                       Sports Collision of Science
This week is all about mixing it up. We will spend each day              Let science meet the world of sports. During the week,
dabbling in new adventures. This camp will include a little              mini-scientists will learn how physics’ properties relate to the sports
kayaking, taking a turn with art, cooking outdoors, playing              and self-guided contraptions. During camp it will be a showdown
different types of sports games from outdoor hockey to pool              with Newton’s laws while we take bowling, disc golf, basketball,
volleyball, with LOTS of fun throughout the week.                        skateboarding, and more to a new level. This camp is going to be a
Dates: June 20th – 23rd                                                  big adventure with tons of fun and games all week long.
Time: 9:00 am – 3:30 pm                                                  Dates: July 11th – July 14th
Ages: 5 –12                                                              Time: 9:00 am – 3:30 pm
Fee:     $159 Member/$207 Non-member                                     Ages: 5 – 12
                                                                         Fee:     $159 Member/$207 Non-member
Adventure Sports
This action-packed camp is all about sports. Campers will                Gameapalooza
participate in traditional sports like soccer, basketball, and hockey;   Tag, sports, and water, oh my. Campers will enjoy days filled with
along with summer specific sports like water balloon battleship,         games from summer backyard favorites like potato sack races,
flyers up, water races and more. It’s sure to be an awesome athletic     to games played year round like dodge ball and soccer. Each day
adventure.                                                               campers will help choose what games they want to participate in.
Dates: June 27th – 30th                                                  See you in the game zone.
Time: 9:00 am – 3:30 pm                                                  Dates: July 18th – 21st
Ages: 5 – 12                                                             Time: 9:00 am – 3:30 pm
Fee:     $159 Member/$207 Non-member                                     Ages: 5 – 12
                                                                         Fee:     $159 Member/
Summer Sampler                                                                    $207 Non-member
Want to try everything that Camp Columbia has to offer? This is
the program for you! Visit the waterfront to swim or try kayaking.
Discover technology through building a K’nex robot, try new
sports and even make an outdoor treat.
Dates: July 5th – 7th (Tuesday through Thursday)
Time: 9:00 am – 3:30 pm
Ages: 5 – 12
Fee:     $120 Member/ $150 Non-member


10           Inspire       Summer edition 2011
It’s	Great	to	be	a	Kid
It’s the kid’s job to be a kid and that is
just what we will do this week. Dabble
in activities that prove how fun it is to
play. Play outdoor games, try your hand
at drama, create a puppet show, perform
skits, and of course make ice cream.
Dates: July 25th – 28th
Time: 9:00 am – 3:30 pm
Ages: 5 – 12
Fee:       $120 Member/ $150 Non-member
                                                                        Water and Woods
Splash Camp                                                             Love adventure and playing outside? The northwest is a beautiful
Beat the heat with us this week with lots of fun water activities. We   place to explore by boat and foot. During camp we will learn the
will wade into fun with this wet and wild session of daily swims,       ropes of kayaking, take trail exploration to new heights, and make
lunch on the dock, boat races, water balloon attacks, water logged      an outdoor adventure snacks, all while having fun with friends.
sponge games, and so much more.                                         Dates: August 15th – 18th
Dates: August 1st – 4th                                                 Time: 9:00 am – 3:30 pm
Time: 9:00 am – 3:30 pm                                                 Ages: 5 – 12
Ages: 5 – 12                                                            Fee:     $120 Member/ $150 Non-member
Fee:     $120 Member/ $150 Non-member
                                                                        Last	Blast
Let the games begin                                                     Campers did you love all of the water games during Splash Camp?
It’s all about fun and games for you! Play your favorite sports like    Did you want to be Ooey, Gooey and Slimy just one more time this
kickball, jump rope, and relay races. Don’t worry there will be time    summer? We’re spending this week of camp revisiting all of our
for freeze tag, capture the flag, tug-o-war, and swimming.              favorite activities and games as we put the entire summer camp
Dates: August 8th – 11th                                                on rewind!
Time: 9:00 am – 3:30 pm                                                 Dates: August 22nd – 26th
Ages: 5 – 12                                                            Time: 9:00 am – 3:30 pm
Fee:       $120 Member/ $150 Non-member                                 Ages: 5 – 12
                                                                        Fee:     $120 Member/ $150 Non-member




                                                             Thank	Goodness	It’s	Friday!
                                                             It’s Friday and you know what that means. FUN FUN
                                                             FUN. Spend your day playing tennis, going swimming,
                                                             learning fitness activities, making crafts, playing
                                                             sports games, and swimming. Each week will even
                                                             have a snack craft creation station. Stop by the Activity Desk
                                                             and save $15 on your 5th week of TGIF.
                                                             Dates:       Every Friday, June 18 – August 27
                                                             Time:        9:00 am – 3:30 pm
                                                             Ages:        5 – 12
                                                             Fee:         $40 Member Per Day/$50 Non-member Per Day




            Don’t forget your swim suit!
                                                                                       Inspire       Summer edition 2011                11
                 Tennis Camps
This	summer	the	Pine	Lake	Club	will	be	offering	junior	tennis	
camps	for	all	ages	and	abilities.	We	will	be	offering	five	two-week	
camps throughout the summer beginning the week of June 20th.
The camps will run Monday through Thursday. Each week of the
camp will include fundamental stroke production, drills, strategy,
conditioning,	and	match	play.	In	addition,	each	camp	
participant	will	receive	one	camp	T-shirt	over	the	
course of the summer.



     Mini Mees Camp:
     This program is designed to introduce tennis to your child
     in a fun atmosphere where they can develop hand-eye
     coordination, movement skills, and racquet skills. Each camp
     has a limited enrollment so sign up early.
     Dates: June 20th – 30th, July 5th – 14th, July 18th – 28th,
             August 1st – 11th and August 15th – 25th
     Time: 12:15 – 1:00 pm
     Ages: 4 – 6
     Fee: $86 Tennis Mem./$106 Athletic Mem./$116 Non-Mem.

     Rookies:
     This class is an introduction to tennis for players age 7 to 14. This
     camp will consist of stroke technique, drilling, mini-games and                 Outdoor Tennis Camps in Klahanie
     different forms of rallying with peers. Basic tennis strategy will be    We will offer a variety of tennis opportunities for Klahanie
     introduced.                                                              residents. Registration will begin on Monday, June 1st
     Dates: June 20th – 30th, July 5th – 14th, July 18th – 28th,              at the Association Office and must be done in person.
             August 1st – 11th and August 15th – 25th                         Contact number 425 392-4663. Lessons will be held at the
     Time: 1:00 – 2:30 pm                                                     Mt. View courts.
     Ages: 7 – 14 Beginner-Adv. Beginner
     Fee: $171 Tennis Mem./ $211 Athletic Mem./ $231 Non-mem.                 Tots
                                                                              This class is a great way to introduce your 5-6 year olds to
     Junior Eastside Tennis League                                            the great game of tennis. The classes are set up to teach
     One of the best things about the JET league is the structure of          the basics of tennis in a fun atmosphere for the students.
     practices to prepare students for match play. After a quick 10           Dates: June 20th – 30th, July 11th – 21st, August 1st – 11th
     to15 minute warm-up with peers, students rotate through both             Time: 4:00 – 4:30 pm Monday, Wednesday, Thursday
     tactical and technical stations that are selected by coaches to best     Age:     5–6
     improve match play. After the stations, students are given time to       Fee:     $42 per session
     compete with their teammates while trying to incorporate these
     new techniques or strategies. Fridays are the day to look forward        Beginners
     to, as all your peers and you get to travel with a coach to play. It’s   This class is an introduction to tennis for players age 7-14.
     a great chance to meet some new friends, compete against some            This class will consist of stroke technique, drilling,
     fresh faces, and dramatically improve your game. (Fridays are            mini-games and different forms of rallying with peers.
     optional).                                                               Basic tennis strategy will be introduced.
     Dates: June 20th – 30th, July 5th – 14th, July 18th – 28th,              Dates: June 20th – 30th, July 11th – 21st, August 1st – 11th
              August 1st – 11th and August 15th – 25th                        Time: 4:30 – 5:30 pm Monday, Wednesday, Thursday
     Time: 2:30 – 4:00 pm                                                     Age:     7 – 12
     Ages 10 – 16 Intermediate                                                Fee:     $86 per session
     Fee: $171 Tennis Mem./ $211 Athletic Mem./ $231 Non-Mem.



12            Inspire        Summer edition 2011
                         Kids Play at the Park
                                         June 20th to August 26th
Each summer we offer our Kids Club youth an opportunity to enjoy our
wonderful northwest summers, as we offer an option to take Kids Club
outside. Children 4 to 10 years of age can enjoy play experiences to include
a one-hour structured format to offer games, activities and one hour of
supervised playground time. Weekly sessions run Monday through Friday
from 9:30 to 11:30 am. (Coordinating with our adult group
exercise classes).

Reservations and Cancellation Policy: Reservations can be made a
month in advance and day of drop in is available if space permits. We
will cancel for inclement weather by 8:00 am for each day. All guest
cancellations need to be given 24 hours in advance. Otherwise a full
reservation fee will be charged.

Fees*: $11 Family Member/ $15 Non-member
       $8 Sibling Family Member/ $10 Sibling Non-member
       *Price reflects per day cost.
Call 425 313-0123 and ask for Kid’s Club to register




                                    Summer Fun!
                                                                    Inspire    Summer edition 2011   13
As parents, finding time to exercise and work out with kids can certainly bring its challenges and Columbia Athletic
Clubs has discovered that creating a quality Kids Club program is a significant benefit for young parents. We have
also discovered that if the parents and kids have a great experience, they are much more likely to return again and
again, enabling them to achieve their fitness goals. Our trained and CPR certified staff welcome your children from
3 months to 10 years of age to an inviting learning/play center that will be sure to challenge both the physical and
mental needs of young families.

Kids	Club	Rates
                                                                                             Kids Club Hours
Hourly Rate
                                                                            Monday - Thursday 8:00 am – 8:30 pm
     3 months – 2 years $3.50 Mem/ $5.00 Non
     2+ Years           $3.25 Mem/$5.00 Non
                                                                            Friday             8:00 am – 5:00 pm *
     Sibling Rate       $2.75 Mem/$3.75 Non                                                    5:00 – 9:30 pm reservation only
                                                                            Saturday           7:15 am – 2:00 pm
10 Hour Punch Card                                                          Sunday             8:00 am – 1:00 pm *
     3 months – 2 years $50.00                                                                 3:00 – 6:00 pm reservation only
     2+ Years           $45.00
     Sibling Rate       $37.00                                                                    *Hours are subject to change

20 Hour Punch Card
     3 months – 2 years $100.00
     2+ Years           $90.00
     Sibling Rate       $75.00

Punch Cards may be purchased in advance and kept on file. Family
memberships receive a 30% discount on cards.

Kids Club Policies:
•	 Reservations are required in order to visit the kids club and can be made one week
   in advance.
•	 Walk ins are welcome only if space permits. A $5.00 drop in
   fee will be charged in addition to the Kid’s Club charge.
•	 Children may not be dropped off prior to their scheduled
   reservation.
•	 Parents who are 10 minutes late will be charged for a half
   hour of child care.
•	 Please leave child in a fresh diaper and provide two
   disposable diapers and wipes for your child.
•	 A child may be suspended if behavior is consistently
   disorderly or disruptive.
•	 If a child cries for more than 10 minutes, the staff will
   contact the parent to comfort the child.
•	 Parents or guardians must sign their child in and out.
•	 You will be charged for your full reservation if you don't
   cancel more than 2 hours ahead of your reservation time.
•	 If your child has signs of a fever, green runny nose, throaty coughing, vomiting or diarrhea
   they will be asked to leave until signs of infection pass.
•	 There is a two hour maximum for one visit, unless extended care is arranged.
•	 Written consent must be given and proper ID shown if a person other than the parent, is
   picking up the child.


14           Inspire       Summer edition 2011
                                                       5 truths about
                                                          children who drown...
                                                                              And what you can do to avoid it!
Over 1,500 children and teens               No	Barriers
die every year in the U.S. from             Curious children, especially those younger         Weak	or	No	Swimming	Ability
drowning.	In	Washington,	an	                than 4 years old, can easily find and fall in to   Children from non-swimming households
average of 25 children and teens            bodies of water like pools, tubs, and buckets.     are eight times more likely to be at risk of
                                            What you can do about it:                          drowning.
drown each year. Most of them are
                                               •		Never	leave	a	child	alone	when	in	or	        What you can do about it:
swimming, boating, or just playing
                                                  near a body of water—even if it’s only          •		Enroll	your	child	in	swimming	lessons.
in or near water. We can prevent
                                                  a few inches deep.                              •		If	you	do	not	know	how	to	swim	either,	
drowning	if	we	all	do	our	part!
                                                                                                     enroll in a adult learn-to-swim class.
                                            Weak	or	No	CPR	Skills
Why does it happen?                         Drowning victims who are rescued from              Lack of Life Jacket Use
                                            the water need CPR immediately before              Nearly 5,000 boating accidents occur
Weak	or	No	Supervision                      the paramedics arrive. It can prevent brain        each year in open waters (lakes, rivers and
Children drown quickly and silently—in      damage and be the difference between life          oceans) and more than 700 people drown.
a matter of seconds. Adults who were        and death.                                         Of those who drown, 9 out of 10 are not
present when a child drowns were often      What you can do about it                           wearing a life jacket.
distracted in some way, by talking on the
                                               •		Get	certified.                               What you can do about it:
phone, chatting with other adults around
the pool, or reading.                          •		There	are	plenty	of	CPR	classes	                •		Have	your	child	wear	a	life	jacket	every	
What you can do about it:                         available to meet busy schedules.                  time you go boating or are on a dock.
   •	Actively	supervise	your	children	         •		Contact	your	local	health	department,	          •		If	you	and	your	family	boat	frequently,	
     around water, and have a phone               hospital or visit their Web site to locate         consider taking a boating safety class
     nearby to call for help in an                a local American Red Cross Chapter                 through the U.S. Coast Guard.
     emergency.                                   that offers courses year-round.

                                                                                     Inspire       Summer edition 2011                    15
                                                                                        “Swim team is challenging, a good
                                                                                          workout, and really, really fun!”
                                                                                                     -Andrew Nguyen, age 9




 “I love swimming
 because it relaxes me.
 I can calm down if I’ve
 been really stressed.”
     Daniela Nakova, Age 10




Piranhas Summer Swim Team                                                                   Important	summer	
                                                                                            dates to put on your
                                                                                               calendar are:
Join CAC’s Piranhas this summer. The summer team is designed differently from
the year round rec team. This part of the year is more focused on competition.         6/1 .............Registration Deadline
Participants in this program swim 4-5 days per week and compete in local meets         6/6 – 6/9 ....Time trials
once a week. Swimmers are encouraged to participate in as many meets as                6/11 ...........Pre-season banquet at
possible throughout the season. If you’re interested in more information feel                           Beaver Lake
free to e-mail coach Amanda at amandab@cacaquatics.com or if you just need             6/16 ...........Woodridge Meet
to register see the activities desk for a registration form. You can also follow the   6/23 ...........High Woodlands Meet
team’s progress on the team’s website at www.cacswimteam.com!                          6/30 ...........Snoqualmie Ridge Meet
                                                                                       7/7 .............By-week
               Practice times are the same as the current
                                                                                       7/12 ...........Newport Yacht Club Meet
                   CAC program until school is over.                                   7/16 ...........Division Championships
               Starting June 20th practice times will be:                              7/17 ...........End of Season Banquet at
                                                                                                        Beaver Lake
                       Group I ......................... M – F, 4:00 – 4:45 pm         7/18 ...........Jr. Girls Prelims
                       Group II ........................ M – F, 4:45 – 5:45 pm         7/19 ...........Jr. Boys Prelims
                       Group III ....................... M – F, 7:00 – 8:00 am
                                                                                       7/20 ...........Sr. Prelims
                       Group IV ....................... M – F, 8:00 – 9:00 am
                       High School ................. M – F, 8:00 – 9:00 am             7/23 ...........League Championships



16           Inspire         Summer edition 2011
                             s
                 your child’
       Celebrate
                  irthda,ynd fun
                 b t, easy a
wit h an upbea          !
       party experience
                                         day by
                    Book you  r party to
                                              -0123
                               cie at 425-313
                   calling Sta
                                                                  he big pool
                                                  u r in either t
                                 with one ho                        ty can be
             2 hou  rs in length                    d  er. Each par
 Parties are                       ur party lea
               game   s lead by yo              ily’s needs.
  or gym with ustomized for your fam
                  c                                            :00	–	6:00pm
                                            	– 	3:00pm	or	4
                              unday	1:00
                 aturday	or	S
    Available:	S                                     Bronze	Pac
                                                                  kage:
                       ge:                            rty
         Gold Packa                     •	 2 hour pa
                                                          ool
                                                               •	 1hr gym/p
                rty                                                            om
•	 2 hour pa                                                   •	 1hr party ro
                    ool                                                   ants                      arty help
      •	 1hr gym/p                                         •	 10 particip leader for games and p
               arty room                                                 arty                      cake and
      •	 1hr p                                             •	 Trained p               decorations,
      10 participa
                    nts                es and party
                                                    help                  r own party
 •	                       der for gam                       •	 Bring you
                 arty lea
  •	 Trained p              om with ballo
                                            ons                 food
  •	 Decora    ted Party ro                                                                      5
                      party utensi
                                    ls                                              bership: $18
   •	  All necessary                                                     Family Mem        hip: $234
                   drink                                                          Members
    •	 Pizza and                            ice cream                  Non-Family
                              ay cake and
    •	 Person   alized birthd
                                              5
                                bership: $28
                  Family Mem          rship: $370
                            Membe
                Non-Family



                          Extra’s
                 lloons: $16
     •	 Dozen Ba                   ax 25) $10
                   Participant (m
     •	 Each Extra               0
                   s of play: $5
      •	 30 minute




                                                                         Inspire       Summer edition 2011      17
 Youth Swim Lessons




     Our Group Swim Lessons include several options to fit your family’s needs. We offer
     morning 4 days/week classes, evening 2 days/week classes and 1 day/week Saturday
     classes. Classes follow the American Red Cross standard for swim lessons. If you’re not
     sure where your child is at in regards to ability or level, we will be offering a swim lesson
     evaluation day on June 10th. Stop in any time from 9:00 am to 7:00 pm to have your child
     evaluated by one of our swim instructors. We will also have registration available on that
     day for those who come in for the evaluation.


18         Inspire   Summer edition 2011
                                                                                 Upcoming sessions:
  Basic Requirements To                                            Mornings:	9:00	am	–	12:00	pm	(30-minute	sessions.)
     Pass Each Level                                                             Monday through Thursday
                                                      June 20th – June 30th                8 Classes             $56 M/$80 NM
Pre	1	(3	–	6	yrs.	old)	                               Registration opens – June 13th
Enter independently. While in shallow water,
                                                      July 5 – July 14th                   7 Classes             $49 M/$70 NM
glide on front at least 2 body lengths, then roll     Registration opens June 29th
to back and float on back for 3 seconds then
                                                      July 18th – July 28th                8 Classes             $56 M/$80 NM
recover to a vertical position.
                                                      Registration opens July 13th

Pre	2	(3	–	6	yrs.	old)                                August 1 – August 11                 8 Classes             $56 M/$80 NM
                                                      Registration opens – July 27th
Swim using combined arm and leg actions on
front for 3 body lengths, roll to back, float for 5   August 15 – August 25th              8 Classes             $28 M/$40 NM
                                                      Registration opens August 10th
seconds, roll to front then continue swimming
on front for 3 body lengths.                                      Evening	Sessions	3:30	–	7:00	pm	(30-minute	sessions.)
                                                                         Monday/Wednesday	or	Tuesday/Thursday
Pre	3	(3	–	6	yrs.	old)                                June 20th – July 14th                8 Classes            $56 M/$80 NM
Push off and swim using combined arm and leg          Registration opens June 13th, 7 classes for Mon./Wed. No Class July 4th, pro-rated.
actions on front for 5 body lengths, roll to back,    July 18th – August 11th              8 Classes             $56 M/$80 NM
float for 15 seconds, roll to front then continue     Registration opens July 11th
swimming for 5 body lengths.                          August 15th – August 25th            4 Classes             $28 M/$40 NM
                                                      Registration opens August 8th
Level	2	(6	yrs.	old	and	up)                                   Saturday Classes: 9:00 a.m. – 12:00 p.m. (30	minute	Sessions.)
Step from side into chest deep water,
                                                      June 25th – August 20th              8 Classes             $56 M/$80 NM
demonstrate a front and back float for 5
                                                      Registration opens June 18th
seconds, and then recover to a vertical position.
Push off and swim using combined arm and
leg actions on front for 5 body lengths, roll to
back, float for 15 seconds, roll to the front then
continue swimming for 5 body lengths.

Level	3	(6	yrs.	old	and	up)
Jump into deep water from the side, swim front
crawl for 15 yards, maintain position by treading
or floating for 30 seconds and swim elementary
backstroke for 15 yards.

Level	4	(6	yrs.	old	and	up)
Swim front crawl for 25 yards, swim elementary
backstroke for 25 yards, swim breaststroke                                    Come To Class Prepared:
for 15 yards and swim back crawl for 15                 •	 Enroll in class prior to the first day of each session
yards.                                                  •	 Bring a towel for your child and goggles if desired
                                                        •	 Have your child visit the restroom before class
Level	5	(6	yrs.	old	and	up)                             •	 Have your child shower off for 15 seconds before class
Perform a shallow dive into deep water, swim            •	 Have your child ready at least 5 minutes prior to class
front crawl for 50 yards, swim elementary               •	 Communicate with your child’s instructor to understand what skills your
backstroke for 50 yards, swim breaststroke for             child may need more practice with
25 yards, and swim back crawl for 25 yards.
                                                        •	 Parent encouragement is recommended throughout session
                                                        •	 We request that parents remain in pool area during lessons
Level	6	-	Pre	Competition	(6	yrs.old	and	up)
Swim 500 yards continuously using any 3
strokes of your choice, swimming at least 50                               Activity Desk Summer Hours
                                                             Monday through Thursday 9:00 am – 1:00 pm and 3:00 pm – 7:00 pm
yards of each stroke.
                                                                               Friday’s 9:00am – 12:00 pm
                                                                   425-313-0123 or plcactivities@columbiaathletic.com

                                                                                     Inspire       Summer edition 2011                      19
Private Swim Lessons are a great way to get a lot accomplished in a short
amount of time. These lessons can be setup in a variety of ways to fit your family’s individual
needs. Many families have chosen to do regular private lessons instead of group classes
for the individual attention that the student receives, as well as the flexibility that private
lessons allow. Many of our current instructors have availability for private lessons; see the
activities desk for a request form if you are interested in scheduling.


Cost	for	30	minute	Private	Lessons:
Fee:	 Member	                               Non-member
      $25 one-on-one private                $35 one-on-one private
      $17.50 per person for semi private    $22.50 per person for semi-private




Why Private Swim Lessons?
Personal Attention – With Private lessons
the student gets 100% of the instructors
attention so more can be covered in a single
lesson. Lower instructor to student ratios
always equal faster learning.

Varying class times – Classes can be
scheduled at a variety of days and times in
different increments to accommodate almost
any schedule. This allows for good quality
lessons without sacrificing other sports and
activities.
                                                    High School Girls Prep Class
Flexibility – Due to the lessons being private      Girls High School Swimming Prep Class is back. The high school swim season is
what is covered in each lesson can be               short and happens to fall right at the end of summer. This two week program
structured to fit the needs of the student. This    will get your swimmer ready for the high school swim season by giving them a
can be very helpful in cases where someone          two week jump on the rest of the team. First week of class will touch on stroke
needs strict instruction on one or two              technique and the second will be spent on endurance building. This is open to
particular skills or needs to learn a specific      any girl that is going to join a high school swim team.
skill for a camp or other activity.                 Dates: Monday – Friday August 1st – August 12th
                                                    Fee:      $50 Member/$80 Non-member


20         Inspire       Summer edition 2011
19 Healthy Snacks for Kids
     When a snack attack strikes, refuel with these nutrition-packed snacks.

Easy, Tasty (and Healthy) Snacks
    Some adult help may be needed.

1.   Peel a banana and dip it in yogurt. Roll in crushed cereal   15. Spread mustard on a flour tortilla. Top with a slice of
     and freeze.                                                      turkey or ham, low-fat cheese, and lettuce. Then roll it
                                                                      up.
2.   Spread celery sticks with peanut butter or low fat cream
     cheese. Top with raisins. Enjoy your “ants on a log.”        16. Mini Pizza: Toast an English muffin, drizzle with pizza
                                                                      sauce, and sprinkle with low-fat mozzarella cheese.
3.   Stuff whole-grain pita pocket with ricotta cheese and
     Granny Smith apple slices. Add a dash of cinnamon.           17. Rocky Road: Break a graham cracker into bite-size
                                                                      pieces. Add to low-fat chocolate pudding along with a
4.   Mix together ready-to-eat cereal, dried fruit, and nuts in       few miniature marshmallows.
     a sandwich bag for an on-the-go snack.
                                                                  18. Inside-Out Sandwich: Spread mustard on a slice of deli
5.   Smear a scoop of frozen yogurt on two gram crackers              turkey. Wrap around a sesame breadstick.
     and add sliced banana to make a yummy sandwich.
                                                                  19. Parfait: Layer vanilla yogurt and mandarin oranges or
6.   Top low-fat vanilla yogurt with crunchy granola and              blueberries in a tall glass. Top with a sprinkle of granola.
     sprinkle with blueberries.

7.   Microwave a small baked potato. Top with reduced fat
     cheddar cheese and salsa.

8.   Make snack kabobs. Put cubes of low-fat cheese and
     grapes on pretzel sticks.

9.   Toast a whole grain waffle and top with low-fat yogurt
     and sliced peaches.

10. Spread peanut butter on apple slices.

11. Blend low-fat milk, frozen strawberries, and a banana
    for thirty seconds for a delicious smoothy.

12. Mix together peanut butter and cornflakes in a bowl.
    Shape into balls and roll in crushed graham crackers.

13. Fill a waffle cone with cut-up fruit and top with low-fat
    vanilla yogurt.

14. Banana Split: Top a banana with low-fat vanilla and
    strawberry frozen yogurt. Sprinkle with your favorite
    whole-grain cereal.




                                                                              Inspire      Summer edition 2011                21
  Youth Summer Programs
Open	Gym	Basketball	(Weekly registration required.)
Keep your game in tip top shape this summer with the help of CAC. Each Friday
our basketball coach will be at the club to encourage athletes to improve on their
game. Gym time will include a structured lesson along with a scrimmage.
Dates: Fridays, June 19th – August 19th
Time:    2:30 – 4:30 pm
Ages:    7 – 12
Fee*:    $12 Member/ $18 Non-member
         *per class

Open Gym Volleyball (Weekly registration required.)
Bump, Set, and Spike all summer long with Coach Hue. Each Thursday partici-
pants will be pushed to new levels with the help of Hue. Each week will focus on
the needs of those particpating and will include game play.
Date:      Thursdays, July 7th – August 18th
Time:      4:30 – 6:30 pm
Ages:      12 – 17
Fee*:      $15 Member/ $20 Non-member
           *per class

Wednesday Tween Yoga
This class is geared for those 10 to 16 years of age who are eager to learn how to
strengthen their bodies in a fun focused way. Yoga is an amazing complement
to any sports program a tween may be involved in, and allows
them to build flexibility and concentration. This class will focus
                                                                                     Kids Game Time
                                                                                     Calling all kids to join our crazy, creative program
on poses that encourage strength, alignment, and clarity of
                                                                                     staff for an evening of wild and crazy games and
moves with meanings.
                                                                                     fitness fun. We will spend over an hour playing
Dates: Wednesdays, June 22nd- August 24th
                                                                                     gym games and having fun with friends while
Time: 5:00 – 6:00 pm
                                                                                     parents get to workout. It’s the summer version of
Ages: 10 – 14
                                                                                     Kid Fit so no registration is needed.*
Fee*:     $10 Member/$15 Non-member
                                                                                     Dates: Every Tuesday, June 22 – August 17
          *per class
                                                                                     Time: 5:30 – 7:00 pm
                                                                                     Ages: 4 – 10
Youth Yoga                                                                           Fee: Free To Members/$10 Non-member
Lions, tigers and bears oh my. Join instructor Johnna                                          *Parents MUST stay on site
for a youth focused yoga class designed to
get youth stretching and learning about their
bodies. Students will learn various postures                                         Kids	Night	Out
that will promote balance, body awareness                                            It’s the parents’ night to get out and have fun while
and posture. Yoga helps kids develop more                                            the kids participate in a kid-focused evening of
awareness and more presence as their                                                 surprises. We will play gym games, eat pizza, make
bodies and minds grow and change.                                                    a themed craft project and watch a G or PG movie.
Dates: Wednesdays, June 22nd – August 24th                                           Each month will have a different theme for new
Time: 3:30 – 4:30 pm                                                                 adventures. (Children must be potty trained to
Ages: 5 – 9                                                                          participate)
Fee:      5 week punch card $50 Member/                                              Dates: Friday, June 17, July 15 and August 19
          $60 Non-member                                                             Time: 5:30 – 10:00 pm
                                                                                     Ages: 3.5 – 10
                                                                                     Fee: $30 Member ($15 Addtl. Child*)
                                                                                               $39 Non-member ($20 Addtl. Child*)
                                                                                     *Additional child must be from the same family.


22           Inspire       Summer edition 2011
                                                             Tennis For
                                                             ALL Ages...
                                                       Junior Weekend Tournaments
                                                       Every Saturday from 10:30 am -12:30 pm we are holding a Mini Tournament
                                                       for our junior players. As important as drills and lessons are for a player’s
                                                       development, competition and use of the newly learned skills are vital for further
                                                       improvement. Here is a great chance to do that at your club. Watch your child
                                                       play while getting in your afternoon workout. Plus, it never hurts to be able to
Something	New	                                         compete in front of your coaches, who can better instruct players in lessons after
                                                       seeing how they compete.
This	Summer-                                           Dates: Saturday, June 25th – August 27th
                                                       Ages: 9 – 16 Intermediate-advanced
Family	Tennis	Lessons!                                 Time: 10:30 am – 12:30 pm
                                                       Fee:* $20 Tennis Member/$22 Athletic Member/$25 Non-member
If you are looking for a way to spend quality time
                                                                 *Per Class Rate
with your family while learning a new skill look no
further. Starting in the summer of 2011 we will be
offering family tennis lessons. On Sundays from 2:00   Teen Tennis
to 3:15 pm your family can come in and learn the       We will continue to offer 2 sessions for the older juniors ages 13-18. The class will
sport together. There are several fantastic benefits   be in 2 one-week sessions. The class will cover forehands, backhands, volleys,
from this system besides learning new tennis           serves, and some match play with emphasis on strategy based on the opponent
skills. As parents, you have the opportunity to be     evaluation.
excellent role models to your children in how to       Dates: July 25th – 28th and August 15th – 18th
learn a skill. How you respond to new instructions,    Age:     13 – 18 intermediate – advanced
challenges, and successes will influence your          Time: 4:00 – 5:15 pm, Monday – Thursday
children. You can bond as a family as you attempt      Fee:     $71 Tennis Member/$81 Athletic Member/$91 Non-member
to conquer a task together, each person working
with the rest of the family and learning from others
successes and failures. Please contact the tennis
office about details in pricing and availability.
Level: Any skill level
Time: Every Sunday 2:00 – 3:15 pm
Fee:        $68 one family/$75 two families together
Sign up at the tennis office minimum 5 days in
advance.



                                                                                    Inspire        Summer edition 2011                   23
     Get Your     AG E !
           A DVANT
     M
             aybe you’re an awesome athlete getting ready to
             compete at the college level. Maybe you’re an athlete
             who wants to make varsity next year. Maybe you don’t
     want to compete in athletics at all, but want to be stronger
     and faster. No matter what your goal, it’s time to get in the
     game with Advantage Sport at the CAC- Pine Lake. Join
     Personal Trainer David Jones on Tuesdays and Thursdays
     from 3:30- 4:30 pm for this sure fire way to meet your
     training goals, and get prepared for your upcoming
     season. The class includes speed and agility drills,
     plyometric exercise, and basic weight training to get
     you prepared to compete at your highest level. Class is on
     a drop-in basis, and is only $10 a class. Your first class is
     FREE, so come on in, and check out how we can prepare you to
     compete at the top of your game.




                                                                sports performance training




                                     T
                                             he best way to create healthy habits is to learn them at a young
                                             age. Iron Kids is Columbia Athletic Club’s way to introduce your
                                             children to fitness at a young enough age that they can create
                                     a lifetime of healthy habits surrounding health and exercise. Iron Kids
                                    is available for youth, ages 10 – 12, and is required for them to workout
                                    on the fitness floor. Iron Kids is offered once a month, and is a four day
                                   class that runs from 4:00 – 5:00 pm Monday – Thursday. Please contact
                                  the activities desk to get your kids signed up today. The cost is $40/
                                  child, and is available on
                                  the following dates.

                                      Session Dates

                                      April 25th – 28th   July 25th – 28th
                                      May 23rd – 26th     August 22nd – 25th
                                      June 20th – 23rd



24   Inspire    Summer edition 2011
                                                           You’ve come a long way, baby!
                                    Women’s exercise and fitness has changed
                                    dramatically	over	the	past	60	years.	Regular	




                                                                                                             The Evolution of
                                                                                                             Women’s Fitness
                                     exercise	was	virtually	non-existent	in	the	
                                      1950’s, when dedicated exercise was not
                                       a part of most women’s lifestyles. Today,
                                        exercise is a prominent part of many
                                        women’s lives. Let’s take a look back at how
                                         women’s	fitness	has	evolved!

                                       Jack LaLanne   gained new popularity. Women-only clubs,
                                single-handedly       like Curves, introduced an entire generation
                               introduced             of women to fitness, women who would
                               Americans to the       never step foot in a gym like Gold’s, World’s,
                             idea of fitness and      or 24 Hour Fitness. Going to the gym became
                           healthier eating. He       less intimidating for women. Jen Tenczar, a
                           started his television     longtime Pine Lake Club member, recalls going
show in the 50’s, and it included simple exercise     to the gym with her husband in the 90’s, and
routines which could be done right in your            participating in weight lifting class.
living room, as well as nutrition information
which emphasized fresh fruits and vegetables          One day, one of the men in the class said to her
and low-fat, high protein foods. Who can forget       husband: “I used to come to this class to have
Mr. LaLanne in his form-fitting jumpsuit and          my arms look like yours. Now I come to this class
ballet slippers, demonstrating how to do a            to have my arms look like your wife’s!” Oh, yeah,
triceps dip using a kitchen chair? He definitely      you’ve come a long way, baby!
got our attention.
                                                      The 2000’s brought still more exciting changes
Aerobics continued its popularity into the 80’s.      in fitness. Spinning gave us an amazing calorie
Deb Burks, one of our beloved group exercise          burn. Boot camps got us outside and back to
instructors, fondly remembers wearing leg             basics. Women continued to be comfortable
warmers, high cut thong leotards and nude             in the weight room. It was recognized that
tights as she taught classes which included lots      exercise should include a variety of modes: not
of high impact moves, knee lifts, runs, jumps,        only aerobic conditioning, but also strength
and grapevines!                                       training, stretching, and stress release. Many
                                                      women here at the Club, including Haynie and
Video workouts made exercise more convenient          Tenzcar, participate in a variety of activities from
and also gave rise to aerobics celebrities (Jane      cardio to free weights to yoga. Who knows what
Fonda, Denise Austin, and Richard Simmons               fitness trends lie ahead in the next decades?
to name a few). Nautilus equipment,                         One thing is certain, women will be a part
which featured pin-loaded machines, was                       of them!
available in many gyms, and many yuppy
women found weight training more appealing.
Still, most women in the 80’s were more
interested in cardiovascular exercise. Diana
Haynie, a Pine Lake Club regular, recalls taking
aerobics classes and running during the 80’s,
which is likely what most women were doing.

Fitness offerings continued to diversify in the
90’s. Certification standards improved and
brought a higher level of professionalism
to health clubs. Step aerobics, Zumba, and
Kickboxing came on the scene. Pilates and yoga

                                                                                 Inspire       Summer edition 2011       25
     Tour The World of Washington



                                                                    we tour the
                                       Join us   this summer as               !
                                                            of Washington
                                       d ifferent regions
                                                               an beaches
                                        Tra  vel from the Oce
                                                           try, from the
                                        to the wine coun
                                                           desert, all while
                                        volcanoes to the                    or
                                                          uits of your lab
                                         enjoying the fr
                                                           lth and fitness
                                         by gaining hea
                                                            . For every
                                          through exercise
                                                              exercise you
                                          minute that you
                                                             ONE mile. So
                                           will be awarded
                                                             of exercise you
                                           for 60 minutes
                                                              iles. Your goal,
                                           will receive 60 m
                                                                miles through
                                           to travel all 3300
                                                                  days while
                                            Wa  shington in 75
                                                                     enery, and
                                            enjoy ing beautiful sc
                                                                pick up bonus
                                            finding ways to
                                                               way!
                                             miles along the
                                                                    See you soon.




26     Inspire   Summer edition 2011
Start	the	first	leg	of	your	75	day	trip	in	beautiful	
               Seattle	on	April	25th	!
            Your “Passport to Worlds of Washington” Trip Itinerary’s
            can be picked up at the Activity Desk, or either studios

 •	 Cardio or Strength Training ...........................................Mile per Minute
       (ex: a 45 minute workout earns you 45 miles)
 •	 Group Exercise Class .......................................................BONUS 10 Miles
 •	 1 Hour Personal, Partner, or Group Training ..............BONUS 20 Miles
 •	 ½ Hour Personal, Partner, or Group Training .............BONUS 10 Miles
 •	 Worlds of Washington Boot camp Classes..................BONUS 10 Miles
 •	 Activtrax Workouts..........................................................BONUS 5 Miles
 •	 O2 Testing .........................................................................BONUS 50 Miles
 •	 New Member Referral.....................................................BONUS 100 Miles

  There will also be bonus mile days, and you can earn bonus miles when
 reaching each of the area’s wine countries. Our tour will conclude on July
13th at the BTS Launch Party with BBQ and wine tasting from local wineries
               that you may have “visited” along your journey!




                                                                                              Inspire    Summer edition 2011   27
 Family Time at CAC




           Family	Boot	Camps!                                             Family	Swim	Night!		
           Join the Personal Training team for a great outdoor workout    One Friday a month we will be opening the pool up for
           the whole family can do! We will meet at the club and head     family swim time. During this period, extra staff will be on
Programs




           over to Pine Lake park for an hour long boot camp class that   hand, as we will open up the pool to allow for a larger than
 Family




           will have your whole family moving this summer. We will be     normal open swim area. Fun islands and other toys will also
           working through body weight exercises that are functional      be available during that time.
           for all levels of fitness, and something that you and your     Dates: June 24th, July 29th, and August 19th
           family can learn to do on your own as well!                    Time: 7:00 – 10:00 pm
           Dates: Saturday June 11th, July 9th and August 6th
           Time: 9:00 – 10:00 am




28         Inspire      Summer edition 2011
Summer provides many great opportunities to be active and enjoy time together
as a family. Making fitness a family priority paves the way for a lifetime of healthy,
active living, and makes it easier for all family members to incorporate exercise into
their often busy schedules. Here are a few tips to help make the most of summer
fitness in your family:

  Find Fun for All Ages                                                  Dedicate Time
  One of the biggest challenges in getting the whole                     Summer tends to get busy very easily, so scheduling
  family together for fitness is finding activities that                 time for fitness activities as a family is important.
  involve family members of all ages. Swimming and                       Making it a recurring event on certain days of the week
  bike riding are often good ideas because they can be                   or writing it down in the family calendar are good ways
  modified in a number of ways to include everyone. Find                 of keeping all family members accountable. Scheduling
  a local event, such as a 5K fun run. Many such events                  exercise as a family is also a good reminder to individual
  include smaller races or other activities for younger                  family members of the importance of prioritizing
  kids, and some even allow strollers and dogs. Letting                  physical activity.
  kids and teens invite friends their own age to join in
  family activities is also a good idea.                                 Take Turns Choosing Activities
                                                                         Give every family member a role in family fitness time
  Get Outside                                                            by taking turns selecting activities. This enhances
  In many places, summer is a great time to be outside.                  accountability, assures that everyone is included and
  Fresh, warm air and sunshine are excellent motivators                  encourages variety and creativity.
  for physical activity. Many outdoor activities also
  provide lots of flexibility and are therefore great                    Respect	Hot	Weather
  opportunities for family fun and fitness. A simple day                 Summer in many locations means hot weather. Physical
  at the park, complete with a kickball game, a hike, and                activity in the heat requires plenty of hydration and
  some playground time can keep adults, teens, and                       vigilant observation for signs of heat exhaustion or
  children active all day long.                                          heatstroke. Both of these conditions are extremely
                                                                         dangerous. Make sure you always have water with
  Add Variety                                                            you during outdoor exercise, and stop to rest when
  Keeping things interesting by doing a variety of                       needed. Wear breathable clothing and remember to
  different activities will keep every member of the family              use sunscreen.
  motivated to stay active. Trying new activities as a
  family is a good way to strengthen relationships and
  learn from each other.




Family Groove and Centergy                                      Family	Basketball
Bring your kids to Group Centergy and share with them the
                                                                One Monday evening a month the basketball court will be
experiences of Yoga, Pilates, and Tai Chi set to music. Great
                                                                taken over with CAC families. Our basketball coach will join
for improving balance and flexibility at any age!
                                                                you on the courts for fun basketball related games, drills,
Dates: Tuesday June 21st, July 26th, and August 14th
                                                                and activites for all ages.
Time: 6:15 – 7:15 pm.
                                                                Dates: Monday June 27th, July 25th, and August 8th
                                                                Time: 4:30 – 5:30 pm.
Invite your family to Group Groove. Learn the latest latin,
hip hop, urban, and club dance moves of today. This is one
dance class that all ages are welcome!                          Family	Tennis	Lessons	on	page	23.
Dates: Sunday June 19th, July 24th and August 14th
Time: 10:45 – 11:45 am                                          Family Try Scuba on page 45.

                                                                                     Inspire       Summer edition 2011                29
Accept the Challenge


          MS Bike Ride September 10th and 11th
                Mt. Vernon Washington
 Team	Columbia	Athletic	Clubs	Rides	For	a	Cure
 Since 2007, Columbia Athletic Clubs has been a primary team and sponsor for
 the Bike MS Event in Mt. Vernon, Washington. Bike MS takes participants on an
 unforgettable two-day journey though Skagit, Whatcom, and Island counties.
 As many as 2,000 riders participate in the scenic 150 mile course, which even
 includes an unforgettable trip across Deception Pass.
 CAC is committed to growing in team numbers and donations each year. Since 2007,
 CAC has raised close to $290,000 for the MS Society.
 Bike MS 2011 takes place on September10th and11th. The ride appeals to novice and
 expert riders alike. Each day, participants choose the course and distance that appeals
 to them. One of the most well supported events in Washington, Bike MS goes above and
 beyond in the way of rider support. Riders are treated to meal and rest breaks at short
 intervals along the course, as well as motorcycle escorts, emergency pick-up for all cyclists
 where necessary, etc.
 If you are interested in joining Bike MS as a volunteer or rider, Team CAC would love to have you. Team CAC
 includes Club Members, employees, and friends and family members alike. All levels are welcome. If you are
 interested in being part of the cause, please contact Dana Oskoui at danao@columbiaathletic.com for more
 information.


                                                What to Bring
                                                  Well Fitting Helmets
                                                  Eye Protection
                                                  Jersey
                                                  Padded Bike Shorts
                                                  Cycle Gloves
                                                  Water Bottle
                                                  Cycle Shoes

30          Inspire      Summer edition 2011
                                           Why I do the MS Ride

                                           After losing my mom’s best friend to MS, I started talking to other participants
                                           and decided I would ride for my mom and her friend Gladis. I have to admit
                                           the commitment seemed scary, 150 miles in two days. Ouch! I did make the
                                           commitment and counted on other comments of how much fun it would be.

                                             I knew I was in no shape to do the entire 150 miles but I would do what I could
                                             do. I may not win the gold but I would at least participate. Just so you know
                                             this is not a race but a ride. This ride takes you through the beautiful farming
                    area of La Conner, up towards Bay View and Samish. It was awesome. There were riders of all ages.
                    Kids rode their mountain bikes, grandmas rode there cruising bikes, some rode Tandem, and of
                    course there was your typical road bikes. When people told me this event is well supported, they were
                    not kidding. There are people to help you change a flat, direct you down the right roads, and give you
                    snacks every 10 miles. And when you get off your bike there is free massage, a free beer garden for
                    riders, and live music, Food, food, food, and then they have more entertainment.

                    This is a family event and if you haven’t tried it you should. It is a great opportunity to help an
                    organization and give back, to have a goal to ride, and be active and meet some fun people who are
                    active too. On a scale from 1-10, 10 being the highest I rate this event a 10. Stop by the membership
                    office and ask me all about it and you will see the enthusiasm, energy and how excited I am to be
                    participating the 2011 MS ride. Dust off your bike seat and participate.

                                                                                                     Hope to see you on the
                                                                                                           course this year,

                                                                                                                 Leslie Marie
   Cycling




              Every other weekend CAC will have 2 different groups of riders,
Outdoor




                advanced and beginners. As the weeks progress so will the
                        intensity to get you ready for the big day.
             Interested in joining? Contact Tamera at Tamarateague@msn.com

                                     Let’s Get Riding!
                              Sunday group rides
                  Every Other weekend May 22nd – August 28th
                                       8:00 – 10:00 am




          Be a leader in the worldwide MS movement, mobilizing
            millions of people to do something about MS now.

                                                                           Inspire       Summer edition 2011                    31
10 Tips for Choosing Athletic Shoes
              Proper-fitting shoes make all the difference whether you walk or run
     Running and walking are among the purest, most natural forms of exercise around. With newfangled
     innovations like Freon-filled mid soles and pump-it-up tongues, it's knowing which shoes to buy that
     seems to require an advanced degree.
     Choose the wrong athletic shoes and you could end up lying on the couch nursing shin splints or aching
     heels instead of enjoying a brisk walk or run. While most specialty sport-shoe stores have knowledgeable
     staff to guide you, you’ll be a few steps ahead of the game armed with some basic knowledge about your
     feet and their specific needs. Here is some expert advice to heed before buying new footwear:

 •	 Don't make shoes multi task. Walking shoes are stiffer; running       good for people who tend to get heel pain but not good
    shoes are more flexible, with extra cushioning to handle              for people whose ankles twist easily, as shoes with extra
    greater impact.                                                       cushioning tend to provide less traction.

 •	 Feet change, so measure your foot frequently. You should get        •	 Some shoes allow you to pump up the tongue, which lets
    checked about twice a year                                             people with difficult-to-fit feet achieve a more customized fit.

 •	 Feet swell over the course of the day, they also expand while       •	 Don't over- or underpay. Good-quality running and walking
    you run or walk, so shoes should fit your feet when they're at         shoes are fairly pricey and usually worth it. But you'll pay a
    their largest.                                                         premium for super-fashionable styles or those associated with
                                                                           a celebrity and they won't be any better for your feet.
 •	 Bring your own socks the ones you wear while running or
    walking. If you wear orthotics, bring thos too. Shoes need to fit   •	 Know when to replace them. The average pair of running
    with the orthotic inside.                                              shoes should be replaced after about 350-400 miles of
                                                                           use. Once the back of the sole is worn out or the shoe feels
 •	 Don't believe in breaking in. Running and walking shoes                uncomfortable or less supportive, it's time to take those
    should feel comfortable right away.                                    footsies shopping again.

 •	 Use the rule of thumb. There
    should be about 3/8-1/2
    inch between the front
    of your big toe and the
    end of the shoe (about
    a thumb's width). The
    heel should fit relatively
    tightly; your heel should
    not slip out when you
    walk. The upper part of
    the shoe (which goes
    over the top of your
    foot) should be snug
    and secure, and not too
    tight anywhere.

 •	 Understand the bells and
    whistles. Clear inserts filled
    with gel, Freon, or air, provide
    extra shock absorption, as do
    those springy-looking things.
    These features are especially




32          Inspire        Summer edition 2011
Come get fit with us




   Below you will find a tiered system of training that Columbia Athletic Clubs has developed to help you better
understand the levels of education associated with personal trainers. Education and experience is something that we
believe helps you achieve your goals. We hire only the best personal trainers and expect the best service and attention
to all of our members. All of our trainers are certified through a national certifying agency, and over half of them have
degrees in health and or exercise science. All of our trainers have multiple years of experience that is unmatched in our
industry. With the level of education and expertise that they can provide you, your goals are finally within reach. Contact
the Fitness Department today to begin your journey towards the best you!



           Bronze                                                  Silver                                                   Gold
Trainier: ACE/NASM, New to industry,                  Trainer: ACSM/NSCA – CPT, AA, BA, or                  Trainer: ACSM CPT OR H/FI: NSCA CPT
             New to Club                               BS in Health Related Field: 1-2 years               OR CSCS: Bachelors Degree OR 5+ Years
1 hour sessions ............................. $65        experience: 6 months with CAC                      with CAC: 2 or more years experience
1 hour 10 pack .............................. $550    1 hour sessions ............................ $70     1 hour sessions ................................ $75
½ hour sessions ............................ $45.5    1 hour 10 pack ............................. $600    1 hour 10 pack ................................. $650
½ hour 10 pack ............................. $380.5   ½ hour sessions ............................ $49     ½ hour sessions ............................... $52.5
                                                      ½ hour 10 pack ............................. $42     ½ hour 10 pack ................................ $450.5


                                                                                                 Inspire        Summer edition 2011                          33
                                                  Congratulations	on	your	results!
                                                “for some it may be the motivation of competition, but for
                                               others its trying a new form of exercise, and for many its add-
                                               ing the missing link.”

                                               This January our Club’s Biggest Loser competition started with
                                               an incredible response to our new Bod Pod testing! With this
                                               new form of body fat testing we tested over 90 members and
                                               were able to help explain how body fat is a better predictor of
                                              health than weight alone. Armed with this new information,
                                             over 40 of our members embarked on their journey to become
                                      the Biggest Loser. The Fitness Team helped make available a variety of
                                      ways to stay motivated. Participants were able to partake in FREE, twice
                                      weekly boot camp classes, discounted rates on group personal training,
                                      group exercise classes, nutritional information, diet programs, and
                                      trainers were always available to offer suggestions and motivation to
                                      those looking for a little encouragement. Many of the participants had
                                      been working out on their own for years, some with trainers and some in
                                      group exercise classes. Some participants were new to the club and had
                                        never worked out before, while some had been members for years.
                                           Whatever the individual situations were, the motivation and the
                                             goals were the same, to lose weight and become healthier.

                                              Nora O’Melia’s client Keith Putt started working out twice a week
                                               with Nora in August to help build more core strength. Keith’s
                                               biggest changes since starting the Biggest Loser Program have
                                              been with his diet. Keith began using the medifast diet program
                                            and quickly lost 18 lbs. Having a set time period to focus on some
                                         short term goals gave Keith the opportunity to a have a measurable
                                      time period to set his goals.

                               With a variety of ways to help participants reach their goals, long time member
                              Tracy Gilbert, found that the Biggest Loser competition came at exactly the right
                              time. Tracy had been struggling to lose the last 10 pounds and was searching
                              for something that would help motivate and inspire her. As a member of Pine
                              Lake Club for over 10 years, Tracy was no stranger to health and wellness. Tracy
                              participated regularly in group exercise classes, and was surprised with her Bod
                              Pod results. But armed with this new information and a set of small achievable
                              goals, Tracy used the clubs resources on her journey to be the Biggest Loser.
                              At the time of this article, Tracy had lost 9 lbs, and was feeling great about her
                              progress.

                              Sometimes in order to meet our goal, we all need a little motivation. We have to
                              remember that if we continue to try over and over again to achieve something,
                              and we keep coming up with the same result, maybe it’s time to try a new
                              approach! For some, that may be the motivation of competition, for others, it’s
                              trying a new form of exercise, and for many it may be finally adding that missing
                              link, the diet. Most importantly, use your resources. The trainers at the Pine Lake
                              Club are here to offer as little or as much help as you need. We hope that all of
                              the participants of the biggest loser have enjoyed the benefit of competition
                              and have been able to utilize the resources we make available to you on a daily
                              basis!



34   Inspire   Summer edition 2011
Community Races
With summer rapidly approaching, it’s
easy to get off track with your normal workout.
Who wouldn’t want to skip the gym and BBQ instead? But DON’T
do it! Something that helps me stay on track and active throughout summer is having a                                                  Need a push
set goal in mind. What better goal then participating in a race or two in the summer                                                 CAC has a ru
                                                                                                                                                       ?
                                                                                                                                                  nning
months! There are tons and tons of different runs, walks, and triathlons all over the state                                        group to get
                                                                                                                                                you ready
that range from easy fun runs to Ironman competitions! There is sure to be one perfect for                                             for race day.
you, so get out there, get registered and start getting yourself ready for those races! Here                                        See trainer Ja
                                                                                                                                                   cque
are just a few options. For more races, check out www.runningintheusa.com and browse                                                   for details.
through the dozens of other races.

Sunday, May 1st, 2011                                Friday, June 11th, 2011                           Saturday, July 2nd, 2011
Top Pot Doughnut Dash                                Fremont	5k	and	Briefcase	Relay                    Lord	Hill	Run
5k Run/Walk, Kids Run - Seattle, WA                  5k Fun Run/Walk, Relay – Seattle, WA              50k, 20 Mile, 10 Mile, and 5 Mile Trail Run –
http://promotionevents.com/TopPot5K/Info.htm                                                           Snohomish, WA
                                                                                                       http://www.evergreentrailruns.com
                                                     Sunday, June 12th, 2011
Saturday,	May	7th,	2011                              Shore	Run/Walk
Cinco	de	Mayo	Mini	Marathon	and	8k                   10k Run, 5k Run/Walk, 1k Kids Run – Seattle, WA
13.1 Mile Run, 8k Run – Snoqualmie, WA               http://www.fhcrc.org/about/ne/events/shorerun/    Saturday, July 11th, 2011
http://www.ccrunning.org/index_files/Schedule.htm                                                      Cougar	Mountian	Running	Series
                                                     Saturday,	June	18th,	2011                         10-Mile Trail Run – Newcastle, WA
Saturday, May 14th, 2011                                                                               http://www.seattlerunningclub.org/Events
                                                     Survivor	Mud	Run
Cougar	Mountain	Trail	Running	                       5k Run – Carnation, WA
Series #1                                            http://www.survivormudrun.com/                    Sunday, August 14th, 2011
5-Mile Trail Run – Newcastle, WA                                                                       Ironman	70.3
http://www.seattlerunningclub.org/Events.html        Saturday, June 25th, 2011                         Triathlon – Lake Stevens, WA
                                                                                                       http://www.ironmanlakestevens.com/
                                                     Cle	Elum	Ridge	Run
Sunday, May 22nd, 2011                               50k and 25k Trail Runs – Cle Elum, WA
Big	Backyard	5k	                                     http://cleelumridge.blogspot.com/                 Saturday, August 20th, 2011
5k Run/Walk – Redmond, WA                                                                              Beaver	Lake	Triathlon	
http://www.bigbackyard5k.com/                        Saturday June 25th 2011                           Triathlon – Sammamish, WA
                                                                                                       http://athletecalendar.com/details.php?race=4646
                                                     Rock	and	Roll	Marathon	&	Half	
Wednesday, June 1st, 2011                            Marathon
Grand	Ridge	Solstice	Trail	Run                       27 miles, 13.1 Miles-Seattle Wa
10-Mile Trail Run, 5 Mile Trail Run – Issaquah, WA
http://www.evergreentrailruns.com


Saturday, June 4th, 2011
Issaquah	Triathlon	and	5k
Triathlon, 5k Run/Walk – Issaquah, WA
http://www.issaquahtri.com/




                                                                                                       Get Running!
                                                                                                  Inspire       Summer edition 2011                         35
                                                  Fun BBQ ideas
                                                    •	Grill	your	lettuce!	Try	firm	bitter	lettuces	such	as	radicchio	and	endive.	Cut	
                                                   the lettuce into wedges and skewer them. Baste the lettuce with oil and grill
                                                  3 to 5 minutes a side.
                                                 •	Grill	Eggplant	slices	and	then	top	with	tomato,	fresh	basil,	and	mozzarella	
                                                cheese. You can serve the eggplant slices on a plate, in a sandwich, or chopped
                                               up in a yummy dip.
                                            •	Grill	your	side	vegetables	such	as	asparagus,	corn,	and	broccoli.	Just	add	some	
                                           salt, pepper and oil.
                                       •	Mushrooms	are	great	on	the	grill!	Use	skewers	for	little	mushrooms	or	use	Portobello	
                                      mushrooms. Portobello mushrooms are delicious in a bun!
                              •	Make	a	grilled	pepper	salad	by	using	red,	yellow,	and	green	peppers	and	then	drizzle	with	
                           some olive oil. You can even puree the peppers and mix them into a dip.
                            •	Grill	your	potatoes,	sweet	potatoes,	tomatoes,	zucchini,	and	squash!!	There	is	nothing	
                               you can’t grill!




                  Flavored waters are always fun too!
                                   Lemon Water                                             Strawberry Lemon Water
                  1
                   ⁄2 lemon, sliced                                                6 cups cold water
                  1 quart of water                                                 16 sliced starwberries
                                                                                   6 thin slices lemon
                  Put lemon slices in a pitcher of water. Let
                  set for 1/2 hour. Refrigerate or drink at room                   Add all ingredients to a pitcher and fill with ice
                  temperature.                                                     water. This water is best served slightly chilled
                                                                                   or at room temperature.
                                      Spa Water
                                                                                                             Recipes from Chow.com
     Yum..



                  1 orange, sliced
                  1 lemon, sliced
                  1 lime, sliced
                  1
                   ⁄2 grapefruit, pink or white, sliced
                  1 cup of fresh mint leaves
                  Add all ingredients to a pitcher and fill with ice
                  water. This water is best served slightly chilled
                  or at room temperature.

                           Cucumber Orange Water
                  6 cups cold water
                  6 thin slices English cucumber
                  5 thin slices orange
                  Add all ingredients to a pitcher and
                  fill with water. This water is best
                  served chilled.




36    Inspire   Summer edition 2011
Welcome	to	the	lazy	days	of	summer!	The	kids	are	out	of	
school, the days are longer, and your friends are hosting
backyard	parties	and	BBQ’s.	
Unfortunately, your fitness and nutrition routine can easily
                                                                                                      BBQ
fly out the window with the first warm breeze
of	summer!
Here are a few tips to keeping your fitness and nutrition regimen on track going through
the summer months:

1. Commit to a routine. Too often we put all routines on hold for the summer. Don’t let
   your fitness plan be one of them. Keep it or adjust it, but above all commit to it.

2. Group exercise classes are a great way to set your summer routine. You will make
   friends in class and your instructor will surely notice if you miss a class.

3. Take advantage of the longer days and go earlier or later. Small changes like this have
   shown to change how your body responds to exercise as well… bonus!

4. What about the kids? Bring the kids! There are a lot of kids programs running at the
   Club during the summer months. You can also take advantage of our Kid’s Club.

5. Have a workout buddy. You’re much more likely to actually stick with a plan if someone
   else is counting on you to go. You will be able to motivate each other and support each
   other when one of you just wants to bail out.

6. When attending those summer parties and barbeques you will be tempted to eat hot
   dogs and hamburgers, try some soy and veggie burgers as healthy low-fat delicious
   option!

7. Be meat savvy. Choose lean cuts of beef, including round, sirloin, and loin cuts.
   Tenderize the meat to increase flavor and texture without adding fat. Marinate in salsa,
   low-calorie salad dressing, wine or citrus juices.

8. Bring a healthy side dish such as fruit or vegetable trays instead of pasta or potato
   salads that are full of fat and extremely high in calories.

9. Grab a plate of food and leave the table. Hanging around the food table may entice
   you to graze on foods you wouldn’t normally eat such as potato chips and cookies.

10. Satisfy your sweet tooth with strawberry or blueberry shortcake.
    You will add in necessary antioxidants and Vitamin C while feeling
    like you treated yourself!

The short answer for keeping your summer fitness and
nutrition goals on track: Plan it, commit to it, stick with
it and opt for healthy food options. When fall comes
back around, you won’t have to wonder why your jeans
mysteriously shrank in your drawer over the summer!




                                                                              Inspire        Summer edition 2011   37
 Triathlon Swim Tips                                                                                                         Check with
                                                                                                                             our master
                                                                                                                           swim coache
                                                                                                                                         s
                                                                                                                            for personal
                                                                                                                              training




Before Start of Race
•	 	Pick	your	line	and	starting	point.
•		 Swim	the	course	if	it’s	short	and	you	won’t	get	too	cold.
•		 Pick	something	high	to	sight	on	at	each	turn	buoy.                     Breathing
                                                                           •			 Alternate	breathing	but	be	prepared	to	breathe	on	either	side	
Starting                                                                        because of choppy water, sun, traffic, etc.
•		 Seed	yourself	(Place	yourself	within	group).
•		 Position	yourself:	right,	center,	left.                                Turns
•		 Be	ready	for	contact.                                                  •			 Outside	is	tempting,	but	you	can	pick	up	quite	a	bit	of	time	
•		 Be	in	your	happy	place.                                                     going to the inside.
•		 If	you	have	a	heart	rate	monitor,	is	it	ready?
                                                                           Exiting the Water
Sighting                                                                   •			 Don’t	stand	up	too	early	(you	will	be	tempted	to	stand	up	earlier	
•		 First	lift	head	forward,	and	then	finish	the	breath	normally,	which	        because we are all anxious to feel like we’re done).
     is to the side OR breathe then swivel head up to sight; back to       •			 Make	sure	you	hit	your	hands	twice	on	the	ground	before	
     good head position asap.                                                   standing.
•			 Be	ready	for	sun/chop/traffic.                                        •			 Run	to	the	timing	mat	if	you	can,	so	swimmers	behind	you	don’t	
•			 Sight	every	6	–	12	breaths.                                                beat you on land!



 Adult Swimming Options                                                    Masters Swim Corner
                                                                           Summer Schedule
                                                                           •		Tuesday	and	Thursday,	5:30	–	6:30	am	
 Water Aerobics                                                               in the pool July 5th – August 11th with Katie
 Looking for a workout to beat the summer heat and still feel              •		Monday	and	Friday,	5:30	–	6:30	am
 like you burned calories in the same fashion as if you ran on the         •		Open	water	swims	at	Beaver	Lake
 treadmill? Water aerobics is the answer for you. The many different          No lifeguard present, never swim alone
 class formats and instructors we offer can give you a positive            •		End	of	season	BBQ	Saturday,	June	11th
 change to your workout routine as well as introduce you to a new
 form of exercise that will stay with you the rest of your life. One of    Join Our Team for Open Water Swims
 our members recently commented to the editor “I take the water            •    Fat Salmon July 23rd
 aerobics class every day almost 6 days a week and feel I have             •	   Friday Night Swim Race June 17th
 finally found my niche.”                                                  •	   Swim For Life (fund raiser for PSBC) August 17th
 Monday, Tuesday, Thursday, Saturday, 9:00 – 10:00am Cardio H20            •	   Emerald City Open Water Swim August 20th
 Tuesday/Thursday, 12:00 – 12:45 pm Liquid Intervals                       •	   Swim Across America (fund raiser for cancer): September 10th
 Tuesday/Thursday, 1:00 – 2:00 pm Gentle Waves
 Wednesday, 9:00 – 10:00 am Pilates in Motion                              Adult Group Swimming Lessons
 Saturday, 9:00 – 10:00 am Splash                                          •		Lesson	format	follows	the	NEW	American	Red	Cross
                                                                              Swimming and Water Safety Program
                                                                           •		Setup	in	6	to	8	lesson	sessions	available	during	the	week	and	on	
                                                                              Saturday mornings
                                                                           •		Registration	begins	the	week	before	each	session	begins
                                                                           See an Activity Specialist for details.



38           Inspire         Summer edition 2011
 Blueberries,	the	#1	Anti	 	xidant	Fruit
                                                In a US Department of Agriculture             ingredients to make it look like their
                                                (USDA) laboratory at Tuft’s University        products contain more blueberries than
                                                in Boston, Massachusetts, researchers         they really do.
                                                found that blueberries rank #1 in
                                                antioxidant activity when compared to         Kellogg’s Frosted Mini Wheats also come
                                                40 common fresh fruits and vegetables.        in a Blueberry Muffin variety, with fresh
                                                That is why so many of us look forward        blueberries prominently featured on the
                                                to having some antioxidant rich               front of the package. But inside, there
                                                blueberries in our morning cereal, or         are no actual blueberries to be found.
                                                in our bagel, or blueberry muffin. But        Instead, you get “blueberry flavored
                                                before you go hog wild for blueberries,       crunchlets” -- yes, crunchlets -- made
                                                take a minute, and read that ingredient       from sugars, soybean oil, red #40, and
                                                list! In a recent study by the Consumer       blue #2.
                                                Wellness Center it seems that those
                                                brightly colored blueberries in your          So why can’t these companies use real
                                                favorite products are far from the            blueberries in their products instead
                                                blueberries that the USDA is talking          of deceptively formulating them with
                                                about.                                        artificial petrochemical colors that
                                                                                              mimic the purple color of blueberries?
                                                In a bag of blueberry bagels sold at
                                                Target stores, the ingredient list reads      It’s probably because real blueberries
                                                “blueberry bits”. While actual blueberries    are expensive. And artificial blueberry
                                                are found further down the ingredients        bits, made with sugar, partially
                                                list, the blueberry bits themselves           hydrogenated oils and artificial colors,
Listed from the side panel:                     don’t even contain bits of blueberries.       are dirt-cheap. If these companies
INGREDIENTS: WHOLE GRAIN OATS, WHOLE            They’re made entirely from sugar, corn        can fool consumers into thinking
GRAIN WHEAT, SUGAR, CORN SYRUP, WHEAT           cereal, modified food starch, partially       they’re buying real blueberries in their
FLAKES, MALT SYRUP, RICE FLOUR, SALT, OAT       hydrogenated vegetable oil, artificial        products, they can command a price
FLOUR, WHOLE GRAIN RICE, CANOLA OIL,            flavor, cellulose gum, salt and artificial    premium that translates into increased
NATURAL AND ARTIFICIAL FLAVOR, RED 40,          colors like Blue #2, Red #40, Green #3,       profits.
BLUE 2 AND OTHER COLOR, SOYBEAN CORN OIL,       and Blue #1.
SECRECIES, MOLASSES, HONEY, CORNSTARCH,                                                       So what can YOU do to make sure you
ALMOND FLOUR, NONFAT MILK. VITAMIN E            What’s missing from that list? Well,          don’t get scammed by a food company
(MIXED TO TOCOPHEROLS) AND BFT ADDED TO         blueberries. Where did the blueberries        trying to sell you red #40 and Blue #2 as
PRESERVE FRESHNESS.                             go?                                           if they were real blueberries? Read the
                                                                                              ingredients. If you see artificial colors on
VITAMINS	AND	MINERALS: CALCIUM E CAR-           They certainly didn’t end up in Total         the list -- and they’re usually found at
BONATE, VITAMIN C (SODIUM ACERBATE), ZINC       Blueberry Pomegranate Cereal. This            the very bottom of the ingredients list;
AND IRON (MINERAL NUTRIENTS), VITAMIN E AC-     cereal, made by General Mills, contains       just don’t buy that product.
ETATE, AB VITAMIN (NACINAMIDE), AB VITAMIN      neither blueberries nor pomegranates.
(CALCIUM PANTOTHENATE), VITAMIN B3 (PYRI-       They’re nowhere to be found. But the          Put it back on the shelf and choose
DOXINE HYDROCHLORIDE), VITAMIN B2 (RIBO-        cereal is made with red #40, blue #2,         something else that’s not deceptively
FLAVIN), VITAMIN D3 (THIAMIN MONONITRATE),      and other artificial colors. And it’s even    marketed.
AB VITAMIN (FOLIC ACID), VITAMIN A (PALMATE),   sweetened with sucralose, a chemical
VITAMIN B12, VITAMIN D3                         sweetener. And that’s in addition to
                                                the sugar, corn syrup, and brown sugar
                                                syrup that’s already on the label.

                                                A lot of products that imply they’re
                                                made with blueberries contain no
                                                blueberries at all. And many that do
                                                contain a tiny amount of blueberries
                                                cut their recipes with artificial blueberry



                                                                                 Inspire       Summer edition 2011                     39
           BTS	Launch	July	2011
         Wednesday	July	13th	5:30	pm
             Save	the	Date!	July	2011	Launch	
       will be held outside in the back parking lot.
       This will be your finish line for the Worlds of
                 Washington Summer Tour.

      BBQ	and	refreshments	will	be	provided.	Enjoy	
     all new music and brand new routines with your
          favorite	instructors.	Families	welcome!

                Class schedule as follows:
                 Group	Power	–	5:30	pm
                   Group	Kick	–	6:10	pm
                 Group	Groove	–	6:45	pm
       Group Centergy July 2011 will be Launching in
             existing class beginning July 18th




40           Inspire    Summer edition 2011
To Define YOU Through BTS!
Redefine yourself with GROUP	CENTERGY. Grow longer and               GROUP	KICK	brings it on! This electric 60 minute fusion class of
stronger as you explore this 60-minute journey of Yoga and           martial arts and boxing movements will kick your cardio fitness
Pilates movements. Positive uplifting music, group dynamics,         to the next level while defining and shaping your body and self
and supportive instructors will enable you to center your energy,    confidence! Energetic music, awesome instructors and a group
reduce stress, and even smile. Discover Group Centergy.              environment will keep you punching, kicking, and smiling! Group
         Classes	Offered:                                            Kick will knock you out.
         Monday 11:00 am                                                       Classes	Offered:
         Monday/Wednesday/Friday 8:30 am                                       Wednesday 6:35 pm
         Tuesday/Thursday 6:00 am & 6:15 pm                                    Saturday 8:45 am
         Saturday 7:30 am


GROUP	POWER is your hour of power! This 60-minute barbell            GROUP	GROOVE	If you can move, you can Groove! You’ll stomp,
program strengthens all your major muscles in an inspiring,          flick, wiggle, jiggle, hip hop, snap, shimmy, shake, slide, glide, smile,
motivating group environment with fantastic music and awesome        and laugh your way through this 60 minute fitness dance program.
instructors. With simple, athletic movements such as squats,         Experience a fusion of club, urban, and Latin dance styles with
lunges, presses and curls, Group Power is for all ages and fitness   motivating chart topping hits and retro classic tunes. Supportive,
levels. Discover results, discover Group Power.                      funky, easygoing instructors help you Get A Move On!
          Classes	Offered:                                                     Classes	Offered:
          Monday 9:45 am & 5:30 pm                                             Monday 6:35 pm
          Tuesday/Thursday 6:20 pm                                             Tuesday/Thursday 9:45 am
          Wednesday 5:30 p.m.                                                  Wednesdays 7:30 am
          Friday 9:45 am                                                       Friday 8:30 am
          Sunday 9:30 am                                                       Sunday 10:45 am




                                                                                    Inspire        Summer edition 2011                    41
“The mind, when housed within a healthful body,
             possesses a glorious sense of power.”

        Class Descriptions                                              Pilates Stretching Workshop
Pilates Sculpt
Combine a basic understanding of Pilates principles            Are your hamstrings tight, hips aching, lower back sore or shoulder
with toning and sculpting moves. A full-body                  tight? If any of this sounds like you in the morning you need to come
exercise class, this effective core and weight training      to our stretching workshop. This workshop is all about stretching safe,
program focuses on a strong core (abs, back &                                          efficient, and functional.
hips) and long lean muscles with an emphasis on
balance and flexibility. The class will utilize weights,           Saturday	June	4th	12:00	–	1:30	pm	with	Michelle	Hoyos
dynabands, and stability balls

Pilates	on	the	Ball
A fun, exciting, solid workout incorporating a Fit
ball. Core strength, flexibility, and overall toning are
the focus of this fun and effective workout. Class is a
drop in, Pilates Mat experience is recommended.
                                                                             THE IMPORTANCE OF
Urban Pilates
                                                                                                        We all know we need to stretch to
Mixing the sounds and moves of the city with the
                                                                                                        maintain a healthy, moving body
core focus of Pilates. Cardio meets conditioning.
                                                                                                        but do we make time for it? There
Class includes Jazz Hip Hop moves and core balance.
                                                                                                        are those of us who love the burn,
                                                                                                        of cardio and the “ high” we get
B.A.R.	Pilates	                                                                                         from workout hard. But are you
Ballet assisted B.A.R. Pilates creates a lean, firm,                                                    remembering to stretch out what
sculpted body using the combination of isometric                                                        you just blasted? Now I could say
contraction of the muscles, the practice of dance                                                       “go take a Yoga class right this
conditioning and the core defining practice of                                                          minute”, but if you are tight, that
Pilates.                                                                                                can be more than your body can
                                                                                                        handle, so what is the alternative?
                                                                                                         Mindful, focused stretching
                                                                                                         working to your body’s capabilities
                                                                                                         is the best way to approach
                                                                                                         stretching. In Pilates training on
                                                           the Pilates machines we work your body for flexibility, mobility and stability.
                                                           Many people say “I have tight hamstrings; it is too hard to stretch”. They don’t
                                                           realize it is a combination of tightness in their back, hip flexors, IT Band AND
                                                           hamstrings. There are many ways of stretching but you need to know the
                                                           right way.
                                                           A passive stretch is sometimes the best way to stretch, using gravity and
                                                           letting the body relax into the stretch, as opposed to pushing it.
                                                           Always hold stretches for AT LEAST 45 seconds.
                                                           For	tight	hip	flexors	(Picture	1)
                                                           Lie on the stretching table, (your bed will work too), all the way to one side let
                                                           the outside leg hang off, let your hip release and open and pull the abs in to
                                                           support the back. Just let gravity assist in the release.
                                                           For	Quadriceps	(Picture	2)
                                                           Stand on the floor, and lift one leg up behind you grabbing your foot with
                                                           your hand. If you can’t reach your foot, you can place it on an object (as
                                                           shown in picture 2). Walk your standing foot as close to the object as you can
                                                           until you feel the stretch.
42          Inspire         Summer edition 2011
                                                                                                Pilates Group
                   Pilates Dive into the
                                                                                              Equipment	Class:
                     B.A.R.	Workshop
                                                                                       After you have mastered certain skills on the
Want a totally toned bum this summer? Join us on Saturday July 8th                   Reformer, Cadillac, and Chair you may choose to
from 11:30 am -1:00 p.m. for an intense glute/core worout. Learn the                supplement private training by attending a group
     fundamentals of B.A.R. and build on it for a great, fun, and                      class. A maximum of six students are guided
                       fast-paced workshop.                                         through a series of exercises utilizing the reformer
                                                                                    and other studio equipment to achieve a full body
                                                                                        workout focusing on quality of movement.
  Saturday	July	8th	from	11:30	am	–	1:00	pm	with	all	instructors
                                                                                     Join	us	for	Pilates	Equipment	Classes!

                                                                                   Reform	your	Yoga
STRETCHING                                                                         Find your perfect postures on the Pilates equipment.
                                                                                   Using the Pilates Reformer and Wunda chair can
                                                                                   open hips, stretch hamstrings, and make your yoga
For	Low	Back:	(Picture	3)                                                          practice much more successful. Saturdays at
Lie on your back, and pull your knees into your chest. Grab a hold around          12:00 pm.
your knees and hold, keeping your low back on the ground.
For	Hamstring:	(PICTURE	4)                                                         Pilates for Athletic Performance
Lie on your back, and pull one or both legs up, so your feet are pointing          The use of Pilates jump plate, working to build
toward the ceiling. Grab a hold behind your leg or legs, and pull until you feel   strength and improve speed. Working rotation,
a stretch (you may feel this even if you can’t reach around your legs). Try to     balance, and core power can improve anyones sport
keep your low back on the floor.                                                   performance. Mondays at 9:30 am.

                                                                                   Advanced Pilates for Athletic Performance
                                                                                   Pilates meets Boot Camp. A demanding circuit
                                                                                   using Pilates equipment, weights, classic Boot Camp
                                                                                   drills, and a lot of power. Must have previous Pilates
                                                                                   experience. Mondays at 6:30 pm.
                                                                                   All Pilates equipment classes require previous
                                                                                   registration.
                                                                                             Purchase a 4 pack of classes for $100,
                                                                                                      that’s only $25/class!
                                                                                   Contact Michelle Hoyos at 425-313-0123 to get
                                                                                   signed up today!

 1                                         2                                                    Private	Training	Rates:

                                                                                   	 Introduction	3-Pack: .................$180/$210
                                                                                          55 Min. Session: .................$70/$75
                                                                                                  10 Pack: .................$600/$650
                                                                                   	      30	Min.	Session: .................$49/$52.50
                                                                                                  10 Pack: .................$420/$450.50
                                                                                   	55	Min.	Semi-private: .................$44/$47
                                                                                                  10 Pack: .................$390/$420



  3                                        4

                                                                                   Inspire        Summer edition 2011                      43
               Indoor Group Cycling classes are one of the best




 Cycle 101
                exercise activities that you can participate in.
               People of all levels of fitness and endurance can
               benefit from these workouts.

               There are no complicated movements that you must
               learn to enjoy this exercise program. Cycling is a
               low-impact exercise that most anyone can do and
               participation is not reliant on a preset fitness level or
               ability. It is an activity anyone can join.

               Indoor cycling classes are lead by an instructor
               and incorporate high-energy music for added                 the pedaling resistance increases. Conversely, if it is
               motivation. The instructor will guide you through           turned to the left, the resistance decreases.
               the cycling session indicating what resistance and
               speed you should try to achieve.                            The cycling class begins with an easy warm-up. As
                                                                           your heart rate and breathing starts to increase, the
               For first time participants, the instructor will be able    instructor will combine a sequence of simulating hill
               to help set up the cycle properly. As a general guide:      climbs and interval work.

               •		 Your	seat	height	should	be	positioned	where	there	      For hill climbs, the instructor will have the class
                   is a slight bend in the knee as the pedal is at the     increase the resistance of the cycle simulating the
                   bottom of the pedal stroke. Elbows are at a slight      effort you would encounter as you pedal up an
                   bend, and on rotating the pedals until they are level   increasingly steep hill. Interval work will require
                                    with the other, your knees should be   fast pedal revolutions for a specific amount of time,
                                      directly over each pedal.            as if you are sprinting. Each of these exercises are
                                                                           incorporated into the class to build leg strength,
                                     •		 The	handlebars	should	            cardiovascular endurance, and overall fitness.
                                      be level or slightly below the
                                      seat. You do not want the            Keep in mind that the effort you do should be only
                                    handlebars positioned where            as much as your body can endure. Some come to
                                 you might feel discomfort in your         the classes to work out extremely hard and others
                              lower back.                                  are just beginning their quest for better fitness and
                                                                           may not be in top condition. You should only work
                                 •	Indoor	cycling	classes	last	around	     as hard as you can and not try to compete with the
                                 45-60 minutes.                            person next to you.

                               The cycling resistance is controlled        A group indoor cycling class is a fantastic way to
                                by a knob below the handlebars.            exercise in a fun, low-impact, and high energy
                                If the knob is turned to the right,        environment.




44   Inspire   Summer edition 2011
Group Ex Class Descriptions                                                 Adult Sports
B.A.R.	Pump:	                                                               Open Play Adult Volleyball
Class features the use of 9, 12, 18, and 24 pound bars. You will            CAC drop in volleyball program is geared
be led through a variety of lower and upper body weight lifting             to keep you bumping, setting and spiking
movements to enhance muscle conditioning.                                   year round. Players will form their own
                                                                            teams and rotate players in, so as many as
Body	Sculpt:                                                                possible get a chance to play. Set-up and take down
Get those firm toned muscles you’ve always been looking for                 of nets is the responsibility of the players. See the Program
in this muscle strengthening class. With the use of weights and             Department with questions.
resistive tubing you will work through all the major muscle groups          Date: Thursdays Year Round
to give you a full body sculpting workout that will be sure to keep         Time: 7:00 – 10:00 pm
fitness enthusiasts of all levels coming back for more.                     Age: 16 +
                                                                            Fee: Free to Members/ $15 Non-Member
Cardio Lift:                                                                *Per Drop in Fee
This is a cardiovascular cross- training class that incorporates
intervals of simple, yet challenging athletic sports moves and              Open	Play	Basketball
strength training. This class caters to all fitness levels and is perfect   CAC Drop in Basketball program is geared to keep you playing
for individuals who want a great workout!                                   on the courts year round. Please remember that the court
                                                                            is open to all members and that it is in a non-competitive
                                                                            environment and family facility.
                                                                            Ages: 25+: Mondays 5:45 – 7:00 pm
                                                                                   16+: Monday – Friday 6:00 – 7:30 am,
                                                                            Days: Saturday & Sunday 6:30 – 9:00 am
                                                                                   Mondays 7:00 – 9:00 pm
                                                                                   Wednesdays 6:30 – 8:00 pm

                                                                            We have started an interest list for badminton and belly
                                                                            dancing! If you are interested in having these or other adult
                                                                            programming at the club please contact Program Director
                                                                            Stacie Smith at stacies@columbiaathletic.com or
                                                                            call 425-313-0123.
Jazzercise:
Jazzercise is the original dance based aerobic class. The fun, easy
to follow choreography is set to a variety of music styles, including
the top 40, classic, country, and other dance favorites! This class is      Try Scuba
for all fitness levels so come and check out this exciting class.           During this three hour course a Silent World dive instructor
                                                                            will introduce you to all things scuba, covering such topics as
Muscle Madness:                                                             how to use the equipment, proper breathing technique, and
Total conditioning for abs, low back, deltoids, biceps, triceps, chest,     why octopi are always stuck playing xylophone in underwater
quads, hamstrings, gluteus, and inner/outer thighs. This one-hour           musical numbers. In the initial academic session, you and
class will include warm-up, stretch, muscle concentration, and cool         a small group of your peers will meet with staff instructors
down.                                                                       for an informative seminar on all things scuba. Following
                                                                            the informative initial seminar, you’ll
Step	Interval:	                                                             suit up and plunge into the pool for a
The perfect step workout for all fitness levels. Class uses basic           chance to get your flippers wet, blow
and fresh moves in a streamlined, easy to follow format. Lots of            some bubbles, and experience that
movement, variety, and energy without complex choreography.                 wonderfully heady feeling when
                                                                            your heart tries to hug your
Cycle:                                                                      brain.
Intensive cycle training. For the beginner to the professional              Date: Wednesday July 27th
cyclist. Resistance and pedal speed are used together to create an          Time: 6:30 – 9:00 pm
intense and effective workout. Cyclist are instructed to choose the         Ages: 8 and up
intensity that works for them as well as encouraged to challenge            Fee: $25 member/
themselves. Cycle + Core classes include a 15 min. core segment.                    $35 Non-member

                                                                                       Inspire        Summer edition 2011                   45
                                        Adult Yoga
                                                                          Easing Gently into Yoga
                                                                   How you dress can aid your practice in going
                                                                   well. Don’t wear loose or floppy clothes because
                                                                   they might get in the way of your movements.
                                                                   Be sure to wear something comfortable that
                                                                   allows you to move in every direction. Bare feet
                                                                   are best for getting a good grip on your mat and
                                                                   for exercising the feet themselves. You will also
                                                                   need a mat and perhaps a cushion for occasional
                                                                   support.

                                                                   As you slowly begin, remember not to push too
                                                                   hard, but let your body ease gradually into simple
                                                                      postures you can handle. Work your way up
                                                                       slowly. Second, let yourself warm up with
                                                                         some simple stretches before starting on
Hot Power Yoga                                                            anything more complicated. Afterward,
Hot Power yoga is a vigorous, fitness-based approach to                    give yourself time to relax and meditate,
Vinyasa-Style yoga with an emphasis on strength and flexibility.           to wind down.
Adding the element of heat creates a wider range of motion
while also challenging the cardiovascular system to burn                         As you go into poses, move
approximately 350-600 calories per class!                                  into them slowly, and be aware of
                                                                            your muscle movements. Don’t force
Hot	Restorative	Yoga                                                              anything. And above all, breathe.
Using heat and slow progression of movement, this                                    Slow, deep breathing through
class will help restore the natural curve of the spine,                                 the postures is essential,
increase flexibility through the hips and shoulders,                                     and will help you maintain
while strengthening the core through stabilization.                                       the calm and smooth
Great for recovery as well as a perfect place to begin                                    movement that will
working in a heated environment!                                                          be most effective. If
                                                                                           you exercise careful
                                                                                          mindfulness as you
Hatha Yoga                                                                                begin, you will soon
If you want to find a deeper connection to yourself                                       become proficient and
or want to learn yoga poses that will help you to                                         confident, and will derive
balance your busy life, then this is the class for                                        great benefits from your
you.  This 90 minute class blends gentle Iyengar                                            ongoing yoga practice.
(alignment based) and Purna therapeutics along
with meditation techniques.  Almost every class
includes the use of the Great Yoga Wall. You will
come away feeling calm and more balanced with a
sense of joy.

Yoga Sport
Strength, flexibility, and core fitness. All these
aspects are incorporated into a powerful
workout geared towards athletics of all
levels. Improve your all around fitness
while increasing flexibility,
core strength, and muscle
endurance.



46            Inspire        Summer edition 2011
                                                                        Massage
       Our Practitioners
                      I love massage because it’s one
                      of the happiest coincidences
                      since it both feels good and is
                      extremely healthy for you. I
                      consider it an easy way to check
                      in with your body, see how it’s
                      doing and improve your well
                      being.

Gena	Beyrouty,	LMP

                      I love massage because it
                      is really rewarding to help
                      someone feel better than when
                      they first climbed on your table
                      and make a positive impact in
                      their day.




Julie Caldwell, LMP
                                                                               Compare and Save!
                      I love massage because of the      If you are thinking about incorporating massage in your wellness routine there
                      amazing effects it can have…a      hasn’t been a better time to do it. Consider it an easy way to check in with your
                      massage can totally change a       body and improve your well being, prevent injuries, and de-stress at the same
                      person’s mood. It offers just a    time. We want to show you why getting a massage at the Club is better in the BIG
                      little bit of pampering in an      picture for savings, convenience, ambience, and social interaction.
                      otherwise hectic day.
                                                         Below we highlighted a few important points to consider when making your
                                                         decision of where and why you want to get a massage at the Club.

 Kelly Horn, LMP
                                                                                      Columbia Athletic Clubs          Competition
                      I get immediate feedback
                      from my work, whether it            Price Per Hour              $60                             $59 (average)
                      be a contented sigh during          Hands on Time               60 minutes                      50 minutes
                      the massage, or profuse
                                                          Price per minute            $1.00                           $1.18
                      “thank you” afterward for a
                      decrease or cessation of pain.      Shower/Locker room          Yes                             No
                      I communicate through my            Sauna, Steam Room,          Yes                             No
                      hands.
                                                          Pool
 Liz Dalton, LMP
                                                          Hot Tub                     Yes                             No
                                                          Juice Bar                   Yes                             No
                      I love massage because it is an     Fitness Facility            Yes                             No
                      opportunity to bring healing
                      and reduce tension. My favorite
                      type of massage is Sports
                      and Deep Tissue, but I am
                      also trained in Hot Stone and
                      Reflexology for the feet.

                                                               Tension is who you think you should be.
Marius Magda, LMP                                                              Relaxation is who you are.

                                                                                     Inspire       Summer edition 2011                 47
Tennis anyone?
                      Beginning	adults:                                           Private Tennis Lessons at CAC
                      For the beginner, this six-week session will                Private tennis lessons are available for all skill
                      cover the fundamentals of the game: stroke                  levels. Lessons are usually 60 minutes in length
                      production, rules, scoring, and etiquette. Our              unless requested otherwise. To arrange a private
                      emphasis will be on building skills through                 lesson, please contact the tennis department.
                      repetition. We are offering 2 levels.
                      Beginners: Mondays from 10:30 – 11:45 am                                      Private Lesson:
                      Advanced beginner: Tuesdays from 5:30 – 6:45 pm
                      Classes start on Monday June 27th and Tuesday, June 28th.
                                                                                       1 hr: $60 Tennis Mem/$67 Athletic Mem/
                      Fee: $90 Tennis Mem/ $108 Athletic Mem/$126 Non-Mem                           $72 Non-Mem

                      Adult-intermediate	class                                              Semi Private: Per Person Rate
                      We are offering an intermediate level class for               1 hr: $31 Tennis Mem/ $34.50 Athletic Mem/
                      those who have completed the beginning level                                 $37 Non-Mem
                      or have been away from the game for a period
                      of time. This six-week session will focus on                Friday night mixed doubles social
                      refining your strokes with emphasis on doubles/             For this event you sign up with your spouse, a
                      single play, court positioning, shot selection,             friend or all by yourself for a fun, low intensity,
                      and tactics.                                                friendly game of doubles. Any skill level is
                      Intermediate: Tuesday 6:45 – 8:00 p.m.
                      Class starts on Tuesday, June 28th
                                                                                  welcome! Tennis staff will mix and match teams
                      Fee: $90 Tennis Mem/ $108 Athletic Mem / $126 Non-mem       all evening.
                                                                                  Dates: 7:00 – 9:00 pm; May 20th, June 24th and July 22nd
                                                                                  Fee: $12 per player.
                      Cardio tennis
                      Co-ed aerobic workout with emphasis on hitting
                      large number of balls with music.                           Outdoor tennis lessons in Klahanie
                      Tuesdays 8:00 – 9:00 am                                     CAC offers a variety of tennis opportunities to
                      Fridays 7:00 – 8:00 am                                      Klahanie residents. Adult classes will be offered
                      Fee: Tennis Mem $10
                                                                                  in a 6-week session. Registration begins on
                      Men’s drill                                                 Monday, June 1st at the Klahanie Association
                      Level: intermediate 3.0 – 3.5-weekly sign up                Office in person. Contact number 425-392-4663.
                      stroke, game improvement with doubles                       Lessons will be on Mt. View courts. Session cost
                      emphasis.                                                   is $84.
                      Time: Mondays 6:45 – 8:00 am/pm
                      Fee-based program                                                  Beginners/Advance Beginners
                                                                                              Wednesdays, 5:30 – 6:30 pm
                      Men’s flights                                                               July 6 – Aug. 10th
                      Organized doubles play with players of equal
                      ability for members only                                                        Intermediate
                      Levels 2.5 – 3.0 Tuesday 6:45 – 9:15 pm
                      Levels 3.5 – 4.0 Thursdays 6:45 – 9:15 pm                               Wednesdays, 6:30 – 7:30 pm
                      Fee-based program                                                           July 6 – Aug. 10th

                      Ladies’ flights                                             Private Lessons in Klahanie
                      Organized doubles play for players of equal                 Klahanie homeowners have the opportunity to
                      ability for members only                                    participate in private or individualized group
                      Levels 3.0 – 3.5 Mondays 6:45 – 8:00 pm
                      Levels 2.5 – 4.0 Wednesdays 9:15 – 11:45 am                 lessons. Private lessons are $65 per hour. Group
                      Levels 2.5 – 3.0 Wednesdays 6:45 – 8:00 pm                  lessons (2+) are $70 per hour. Arrangements for
                      Fee-based program                                           private lessons can be made by calling
                                                                                  425-313-0123 and speaking with Tricia Diebner.




48   Inspire   Summer edition 2011
Janet McClure                              long time member
                                           and captain of
the Challenge cup team currently tied for second place in
standings with one mach to go.

Our family joined the Pine Lake Club eleven or twelve
years ago shortly after moving to the Plateau. Although
we were already members of a health club, our reasoning
on switching to Pine Lake was simple enough – this club
was seven minutes from our house. They had an aquatics
department and a gym for our three grade school age
boys, they had tennis and work out classes for me and
machines and weights for my husband. Something for
everyone. Perfect! Over the years we have taken or at least
tried a lot of what’s available. I’ve always played tennis,
dipped into flights and signed up for teams. But between
the five of us we’ve also been on the swim teams as well as
taken swim lessons and lifesaving courses, fidgeted through
the baby-sitting workshop, stepped our way through ballroom
dancing, twisted ourselves through yoga, panted our way
through step aerobics, and dribbled our way across the basketball
court. We have always run into neighbors and friends at each phase,
collecting a lot of great times along the way.

Now, much to our surprise, those little boys in the soggy swim trunks are all
off to college. How did THAT happen? It seems like a big part of life is getting
used to constant changes – things are always evolving, nothing stays the same,
sometimes as much as we would like them to. But there have been a few constants
in my life; the need for regular friendships and regular exercise. My routine hasn’t really
changed that much. I still go to the Pine Lake Club most mornings for tennis or workouts. I
look for some of the faces who have always been there. Tricia Diebner in the tennis office has
run the gamut from tennis partner, teammate, tennis teacher, peacemaker, and friend. Dusko Andreic, who now runs the
show, approached me soon after I joined and suggested that I might be a good tennis player if I’d just consider taking a
few lessons, maybe rearrange my backhand a bit. I’m still taking lessons and still trying to rearrange my backhand. Ryan
and Jodi know my voice before I identify myself in the morning, calling for court reservations. (I’m not sure if this is good or
bad…)The women I play tennis with are my friends and often contribute to the best part of my day.

Looking back I’d say that some of the simple things in life turn out to be the most important, and that our membership at
Pine Lake qualifies as one of these. Routines can be comforting and inspiring at the same time, giving you the confidence to
move forward and enjoy each day (and tennis match) as it comes.




                                                                                Inspire      Summer edition 2011               49
Together is always better...
                     Victor and Kari Ovena

How long have you been together?
We met 20 years ago at UW, and
have been married for 14 years.
We have a 12 year-old daughter
and 9 year-old son.
 
What made you decide to take Group Exercise
classes? We both used to spend all our time on the fitness
floor, using the treadmills, lifting weights, etc. After getting bored with
that, Victor gave the Cardio Lift class a try and he was hooked. It was
much more entertaining, and he had something to look forward to
on his way to the gym. When PLC started Group Groove, I thought
it sounded like fun, and something different that would shock my
body into burning more calories. I was hooked on Group Exercise
after that.
 
What was the first Group Exercise class you took and what
were your thoughts? Victor’s first class was Cardio Lift with Deb.
He thought it was fun and loved that he could feel what a good
workout it was immediately. My first class was Group Groove. I
loved the music, the instructors were fun and encouraging, and
I didn’t feel half as uncoordinated as I thought I would.
 
What motivates you the most in a class? Victor is motivated
by the group atmosphere. “I don’t want to be the one that
stops first.” I have to agree. When we’re all working together,
it pushes me to hang in there and finish the workout. If the
instructors see us dragging, they’re quick to push us harder too.
 
What classes are your favorite, and why? We both love
Group Kick the most. It’s probably the most intense of all the
Group Ex classes, and we both leave feeling super sweaty,
and super strong, and tough. Victor’s other favorite is Cardio
Lift, and I love to shake my groove thing in Group Groove!
 
For Victor.. As a guy in group ex, what would tell another guy about the workout you get in a class? Definitely go to Group Kick. I
don’t know why more men don’t go to that class.

What about Group Exercise has kept you motivated to keep coming consistently to classes? We’ve both seen physical results from
all the classes we take. Wearing smaller clothes feels great and that’s a huge motivator. We’ve made lots of friends in class, and everyone
looks for each other. It’s a great motivator when our friends (and the instructors who’ve grown to expect us) keep us accountable. Finally,
we motivate each other to go. We enjoy spending the time together at the gym. We get jealous of each other when one of us has to miss
out because of a meeting or somebody has to go somewhere with the kids.

What advice would you give to someone who has never tried a Group Exercise class? I’d tell them they’re missing out if they
don’t give it a fair shot. Pick a class that sounds fun and just go for it. Nobody judges you, everyone has a good time, and the time
sure seems to fly by much faster than on a treadmill. I’ve never taken a class where I felt like watching the clock.


50           Inspire       Summer edition 2011
     What’s in your
                   Snack?
Make snacks work for you by choosing
nutrient-rich	foods	from	the	MyPyramid	
food groups. Snacks can boost your energy
between meals and supply essential vitamins
and minerals. There is a place for snacks in a healthy
eating plan. Just choose wisely:

•		 Think	of	snacks	as	mini-meals	that	contribute	nutrient-rich	foods.	You	can	fit	snack	calories	into	your	personal	healthy	eating	plan	
    without over-spending your day’s calorie budget.
•		 Snack	only	when	you’re	hungry.	Skip	the	urge	to	nibble	when	you’re	bored,	frustrated,	or	stressed.	Feed	the	urge	to	do	something	by	
    walking the dog or working in the garden.
•		 Keep	portion	control	in	mind.	Have	a	single-serve	container	of	yogurt	or	put	a	small	serving	of	nuts	in	a	bowl.	Eating	directly	from	a	
    multiple-serving package can lead to overeating.
•		 Plan	snacks	ahead	of	time.	Keep	a	variety	of	nutritious	ready-to-eat	supplies	on	hand,	such	as	whole-grain	crackers	and	low-fat	cheese.

Get	creative	with	the	following	snack	suggestions	listed	below	by	swapping	out	different	
fruits,	vegetables,	and	grains	to	keep	your	snacking	exciting!



                     Snacks with 200 calories or less:
•	One	tablespoon	peanut	butter	spread	on	slices	of	a	medium	apple
•	One	cup	tomato	soup	with	five	whole-grain	crackers
•	Three	cups	air-popped	popcorn	sprinkled	with	three	tablespoons	grated	parmesan	cheese
•	Tri-color	veggie	snack:	6	baby	carrots,	10	sugar	snap	peas	(or	green	pepper	strips),	6	cherry	tomatoes	and	2	
   tablespoons reduced-fat ranch dressing for dipping
•	Small	baked	potato	topped	with	salsa	and	1	ounce	low-fat	cheese
•	Toaster	waffle	topped	with	½	cup	blueberries	and	2	tablespoons	low-fat	yogurt
                      •	Six	whole-wheat	crackers	and	one	slice	low-fat	Colby	cheese
                        •	Fruit	smoothie:	Blend	1	cup	fat-free	milk,	½	cup	frozen	strawberries,	and	½	banana
                         •	One	6-inch	flour	tortilla	with	¼	cup	black	beans	and	2	tablespoons	fresh	salsa
                         •	Quick-to-fix	salad:	2	cups	mixed	greens	with	½	cup	mandarin	oranges,	1	tablespoon	sliced	almonds	and	2	
                         tablespoons reduced-fat dressing
                         •	Mini-sandwich:	Whole-grain	dinner	roll	with	1	slice	deli	turkey,	1	slice	low-fat	cheese,	and	mustard




                                                                                        For more healthy eating tips, visit www.eatright.org.

                                                                                       Inspire        Summer edition 2011                     51
         s !            Columbia Athletic Clubs

        U
              on your adventure
            to a healthier lifestyle!

  oin
J


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           •	 Variety is our specialty
             •	 Service with passion

				
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