online edition - PRO Sports Club

The Official Magazine of PRO Sports Club
March-April 2008
National
Nutrition
Month
The Top 5 Celebrity
Beauty Treatments
How Do Your Food
Choices Measure Up?
NEW! 20/20 Lifestyles
Protein Bars and Shakes

features
12
34
42
Spa
The Top 5 Celebrity Beauty Treatments
Performance Center
Functional Movement Screen (FMS)
Nutrition
How Do Your Food Choices Measure Up?
contents
March-April 2008
departments
10 Floral Administrative Professional’s Day; St. Patrick’s Day
16 PRO Sports Club Top Ten Exercises
18 20/20 Lifestyles Want to Improve Your Performance?
Record It!
20 PRO Sports Club Fitness Professionals Top 12 List
22 Podiatry Heel Pain is a Real Pain
24 Physical Therapy Shin Splints
26 Physical TherapyGolfing Injuries
28 20/20 Kids Charlotte Wangelin
30 Personal Training XH 2
O Success
32 Performance CenterOpen House A Huge Success!
35 Tennis Women’s Benefit Challenge
36 Results in ActionJoni Lora
38 Group FitnessRowing Clinic
40 Group FitnessJunior Karate with Brent Hartwig
46 Science PulseArtificial Sweeteners: Are They Safe?
48 PRO Sports ClubBest Kept Secrets: Behind the Scenes
50 Science PulseBringing You the Latest Research in
Fitness and Nutrition
54 Personal Training Stay Well Hydrated for Peak
Performance
60 Auto Salon Keep Your Car Looking Great!
62 Group FitnessBeach Body Makeover
66 Seattle Seattle Group Fitness Calendar
67 Seattle Meet the New Cast at Seattle!
68 The Finish LineRoberto Bamberger, Marathoner
69 The Finish Line Heather Harper, Jr. National Swimmer
44
52
56
64
20/20 Lifestyles
NEW! 20/20 Lifestyles Protein Bars and Shakes
Salon
5 Essential Reasons to Get a Pedicure
at The Salon
Spa Medica
Beauty Q&A with DeEtta Gray: Sclerotherapy
Personal Training
Rock On! Improve Your Climbing Performance
programs calendar
73 20/20 Lifestyles
73 Activities
73 Aquatics
74 Discovery Bay
75 Fitness Center
75 Group Fitness
holiday hours
Easter Sunday
March 23, 12-8 p.m.
76 Performance Center
77 Pavilion
78 Racquetball
78 Squash
78 Tennis
On the Cover:
PRO Sports Club
Dietitian Chelsey
Bobcek. Photo by
Gerald Pope.

Contributors
Becky Hellerstein, RD, CD (“How Do Your
Food Choices Measure Up?” page 42),
believes in a holistic lifestyle approach to
nutrition, working mindfully with clients to
achieve their personal goals. She has a
strong background in sports nutrition, eating
disorders, weight management, wellness/
prevention, and metabolic disorders.
Christina Hoffer, CSCS (“Stay Well
Hydrated for Peak Performance,” page
54), is a personal trainer and group fitness
instructor specializing in core strength,
sport specific training, and women’s
health. Drawing from her experience as
a soccer and track and field athlete and
her enthusiasm for group fitness, she is
passionate about helping others transform
their visions into reality one step at a time.
Dominic Chambers, PT (“Golfing Injuries,”
page 26), holds degrees in both Exercise
Science and Physical Therapy. He enjoys
treating a variety of patients, with his main
focus being orthopedic/sports medicine.
Outside of work, Dominic enjoys playing
golf and basketball.
Jason McWalter, CSCS (“Rock On Improve
Your Climbing Performance” page 64),
is an experienced climber and personal
trainer. He has taught rock climbing, and
was a Strength and Conditioning Coach for
football and softball at Oregon State.
Kim Pancoast, ACSM (“XH 2 0 Success,”
page 30), is a personal trainer who enjoys
helping her clients meet their individual
fitness and health goals. Her interests
include running, biking, water and winter
sports, and a variety of outdoor activities.
Mary Mach, MS, RD (“New 20/20 Lifestyles
Protein Bars and Shakes,” page 44),
conducts extensive research in formulating
our 20/20 Lifestyles products in order to
bring the best possible dietary products
to our members. Her passion is helping
individuals achieve lasting, well-balanced
nutrition.

From the President
In Memoriam:
Harry Boguch
In December 2007, many long-time staff and members were saddened by the passing of long-time club member
Harry Boguch. Harry was one of the original club members, dating back to 1973 when our Bellevue club started out
as a tennis club with six indoor courts. In fact, Harry was the longest living member of PRO Sports Club. For 25-30
years, Harry remained an active and enthusiastic tennis player. He played in many programs, took many lessons,
and attended our tennis camp trips to Hawaii. Also, his television repair business was appreciated by the club for
many years, as he provided and repaired our TV’s. Several years ago, in his late seventies, Harry suffered from a
stroke and he was no longer able to play tennis. However, his visits to the PRO Sports Club remained regular. Our
staff and members appreciated his tenacity and the example he provided by keeping a regular exercise routine in
PRO Sports Club’s fitness centers to maximize his mobility and health. His memory will continue to inspire us.
DICK KNIGHT
PRO Sports Club President
A Nike shoe ad featuring Dick and Harry (ca. 1974)
PRO PULSE MARCH-APRIL 2008 Visit proclub.com for complete club rules and policies.

The Official Magazine of PRO Sports Club
March-April 2008
CLUB NUMBERS
20/20 Lifestyles (425) 861-6258
Aquatics (425) 861-6274
Auto Salon (425) 861-6294
The Bistro (425) 861-6220
Court Reservations (425) 885-5566
Discovery Bay (425) 861-6247
Fitness Center Concierge (425) 861-6204
Front Desk Concierge (425) 885-5566
Membership Billing (425) 861-6232
Membership Inquiry (425) 885-5566
Performance Center (425) 869-4760
Personal Training (425) 861-6249
Physical Therapy (425) 861-6255
Podiatry (425) 861-6254
Pro Shop (425) 895-6535
Seattle (206) 332-1873
Spa/Salon (425) 895-6565
Spa Medica (425) 861-6281
BELLEVUE CLUB HOURS
Monday - Friday 5 a.m. - 11 p.m.
Saturday - Sunday 7 a.m. - 10 p.m.
SEATTLE CLUB HOURS
Monday - Friday 5 a.m. - 10 p.m.
Saturday - Sunday 7 a.m. - 10 p.m.
PERFORMANCE CENTER HOURS
Monday - Thursday 5:30 a.m. - 9:30 p.m.
Friday 5:30 a.m. - 2 p.m.
Saturday 7 a.m. - 2 p.m.
MAGAZINE ADVERTISING
For advertising information, contact Carol Glenn at
(425) 861-6216 or visit proclub.com
PRODUCTION
Executive Editor Linda Rackner
Editor Raheena Charania
Contributing Writers Dr. Mari Adad, Roberto
Bamberger, Dominic Chambers, Raheena Charania,
Bill Cooper, Karen Gantz, Becky Hellerstein,
Christina Hoffer, James Krieger, Joni Lora, Mary
Mach, Jason McWalter, Mike Murphy, Kim
Pancoast, Patrice, Erin Simon
Senior Graphic Designer R.K. Cobban
Graphic Designer Shahmin Mahmood
Photographer Gerald Pope
Copy Editors Jane Bennett, Sue Walker,
Karen Schmitz
Publication Coordinator Carol Glenn
PRO Pulse is published by PRO Sports Club, 4455 148th Ave.
NE, Bellevue, WA 98007. Copyright 2008 by PRO Sports Club.
All Rights Reserved. Reproduction in whole or in part without
written permission is prohibited.
PROCLUB.COM

floral
Administrative
Professional’s
(Secretary’s) Day
Administrative Professional’s Day (April 23) has been observed by employers
since 1952. It was created by Harry F. Klemfuss of Young and Rubicam, who
used his skills in public relations and created the holiday to recognize the
value of administrative staff to the company.
Today, some of the most common ways of showing appreciation for
Administrative Professionals are:
• Saying it with flowers
• Taking them to lunch
• Giving gift certificates, candy, or gift baskets
At the PRO Sports Club, we make it easy for you. Consider the gift of a
stunning floral arrangement from our floral department, a spa treatment, a
gift certificate to be used anywhere in the club, or a catered or dine-in Bistro
lunch. Show your appreciation for the invaluable assistance provided by your
support staff.
May the Luck of the
Irish Be With You
According to superstition, four-leaf clovers bring good luck to their finder, especially if
found accidentally. It’s been estimated that there are approximately 10,000 three-leaf
clovers for every four-leaf clover. Clovers can actually have more than four leaflets.
The most leaflets ever recorded was 18. In a four-leaf clover, each leaflet represents
something: the first is for hope, the second for faith, the third for love, and the fourth for
happiness. According to folklore, if a lady hangs a four-leaf clover on her door, the next
man to arrive is her husband.
Another legendary flower of “good luck” is the Bells of Ireland, a lightly scented plant
which makes a great addition to any floral arrangement. The 1-2 inch, white-veined green
bells that cling closely to the stems are not really flowers but enlarged calyxes—the outer
leaves that appear at the base of most flowers. The true flowers, tiny, fragrant and white,
are deep within the bells. Native to the eastern Mediterranean region, primarily Syria, the
flower gets its name from its rich and vibrant green color.
For a stunning and unique floral arrangement, call (425) 869-4716 or stop by the floral department at Bellevue
PRO Sports Club. Free delivery is available to Microsoft (main campus and 148th Ave. NE buildings) and local
delivery may be arranged for a nominal fee.
10 PRO PULSE MARCH-APRIL 2008

Celebrate
Mothers!
Mother’s Day is Sunday, May 11
Receive a free bunch of tulips with
every gift card purchase of $25 or
more. May 5-11.
While supplies last. Available in Bellevue and Seattle.

spa
The Top 5 Celebrity
Beauty
Treatments
If you’ve ever wondered how
your favorite celebrities get
those gorgeous long locks or
flawless looking skin, we’re
about to reveal their secrets.
Inspired by the recent Oscars,
we selected the top five
celebrity beauty treatments
coveted by Hollywood’s
hottest stars and invited
20/20 alumna, Jennifer
Bloom, to The Spa for a
complete makeover. Did we
make Jennifer look red carpet
ready? We certainly think so!
Shimmer and shine
TRUE Mineral Makeup gives Jennifer’s face a fresh,
dewy glow. Best of all, it can be used right after her
facial as it allows the skin to breathe and doesn’t clog
the pores. Jennifer’s lips make a dramatic
statement with TRUE’s lip shine in
Persuasive, and a combination of
Lotus, Sesame, and Jasper TRUE
eye shadow give her eyes a
sophisticated, smoky finish for
the evening.
Photos: Gerald Pope
12 PRO PULSE MARCH-APRIL 2008

Volume, length, fullness, swing!
Jennifer’s already beautiful long hair becomes even more gorgeous with hair
extensions. Gently framing her face while adding volume, these extensions
are made of the highest quality natural hair and custom-matched to her
own hair color. A special occasions hairdo completes the look.
Longest, thickest eyelashes possible
Eyelash extensions draw attention to and enhance Jennifer’s
eyes. Eyelash extensions look completely natural,
thickening and lengthening eyelashes for a lush,
glamorous appearance.
Revitalized, renewed skin
Jennifer’s face looks uplifted and refreshed after a
treatment of Microcurrent Facial Toning. Facial muscles
are firmed and toned, collagen and elastin are
increased, and fine lines are smoothed
out. Microcurrents work with the
body’s natural electrical currents
to reconstruct epidermal, dermal,
and muscular tissue, reversing the
signs of aging and restoring the
youthful glow to the skin.
Perfectly polished
Jennifer’s perfectly-groomed hands and
feet in butter LONDON’s 3 Free non-toxic
nail polish completes her elegant and
glamorous Hollywood look.
We believe that anyone can look like a celebrity with the right beauty treatment. The next time you
have a special occasion, or just want to feel like a celebrity, visit The Spa and experience the results
for yourself. Stop by The Spa Front Desk or call (425) 895-6565 to schedule an appointment.
PROCLUB.COM 13

spa
Jennifer Bloom completed the 20/20 Lifestyles program this past
November. Her motivation was to lose her post-pregnancy weight, as
well as become a role model for her two young children. She talks about
how the program changed her life.
“20/20 Lifestyles helped me lose a ton of weight (69 pounds). I feel so
much better about myself and my health. Even though I’m at a similar
weight prior to having children, I’m much smaller because I have more
muscle. Like a lot of women, I thought I knew about food and exercise. I
realized that I knew very little. I now feel as if I have all the tools to manage
my life and teach my children healthy habits.
“I now run five days a week, which has been great since I travel frequently.
And I’m starting to learn tennis, which my husband and I have always
wanted to play together. Our goal at the end of the program was to get away
for a vacation on the beach with no kids.”
BEFORE
With her glamorous new look, Jennifer just might be ready to take that
trip.
Talking about her celebrity makeover, she says, “It’s been an adventure.
I knew nothing about hair extensions or Microcurrent Facial Toning prior
to this. I’ll definitely be back for more. I’ve had facials before but this was
something completely different. I could notice a difference right away. My
face looked uplifted and refreshed. My mom commented, ‘You look good
today. What did you do?’ And my girlfriend at work, who got up really close
to look, said that she was going to sign up for one as well.”
Photo: Gerald Pope
14 PRO PULSE MARCH-APRIL 2008

pro sports club
Fitness experts are constantly coming up with new
and innovative ways to exercise. Even so, some
essential exercises will always play an important
part of any well-rounded workout. Here is the
American Council on Exercise (ACE)’s top 10 list of
exercises:
SQUATS
The squat strengthens all of the major muscles of the lower body, including
the gluteals, hamstrings, quadriceps, and calves. Add hand weights to
increase the intensity.
LUNGES
Like the squat, the lunge works all the major muscles of the lower body, as
well as the stabilizer muscles that are used to keep you balanced as you
move into and out of the lunge position.
PUSH-UPS
Push-ups strengthen the chest and the triceps and stabilize the core as you
hold your body in a plank position. To increase the intensity of this exercise,
place your feet or hands on a stability ball or platform.
PULL-UPS
Performed with or without assistance, pull-ups are a great way to strengthen
the muscles of the upper body, particularly the latissimus dorsi, posterior
deltoids, and biceps.
SHOULDER PRESS*
The overhead shoulder press, which effectively targets the anterior deltoids,
can be performed while sitting or standing, with either dumbbells or elastic
tubing.
16 PRO PULSE MARCH-APRIL 2008
TRICEPS DIPS*
Requiring no more equipment than a bench or the edge of a chair, triceps
dips are the perfect exercise to work not only your triceps, but also your
pectoralis major and anterior deltoids.
SEATED ROWS
The seated row, which can be done using elastic tubing, a cable and pulley,
or a seated row machine, is a great exercise for the upper back, including the
latissimus dorsi and rhomboids, as well as the biceps.
ABDOMINAL EXERCISES
While there are many variations of abdominal exercises, research suggests
that abdominal crunches on a stability ball may be the most effective.
WALKING
Slip on a pair of comfortable shoes and head out the front door – what could
be easier? Walking is a great low-impact, cardiovascular workout for people
of all fitness levels. Start out slowly and gradually increase both speed and
distance over time. Add hills for a greater challenge.
RUNNING
When it comes to improving cardiovascular fitness and burning calories,
running is both effective and efficient. But it can also be hard on the joints,
so it’s best to ease into this activity and avoid the common mistake of doing
too much too soon.
*Note: These exercises should be avoided by individuals who are vulnerable
to shoulder injuries. For a personalized workout routine, sign up for your
complimentary Get Started fitness program with a personal trainer. During
this 55-minute session, your trainer will help you define your goals, provide
tips on exercise programs, and guide you through a basic cardio/strength
workout. To schedule your Get Started appointment, please visit any
Concierge Desk in Bellevue or Seattle.
Photo: istockphoto.com

20/20 Lifestyles By Bill Cooper, MSW, LICSW
Want to
Improve Your
Performance?
Record
It!
Whether it’s starting a healthier diet,
increasing an exercise routine, or getting more
sleep, there is often much resistance to the
idea of keeping track of the behavior we want to
change. Usually when I suggest to a client that
he consider starting a record, I get the response,
“Why? I already know how much I’m doing.”
But once he begins to track the behavior, he
usually discovers that he was quite inaccurate
about his assumptions. As counterintuitive as
it may seem, recording our behavior usually
gives us new information about ourselves. And
this information can then provide clues about
what we need to do in order to change.
It’s a well-known fact that behavior that is observed tends to improve. Also,
it’s nearly impossible to change behavior without considerable self-awareness
brought to the task. Creating a daily record of any behavior, for instance the
amount of exercise one is doing in a week, will bring our awareness to the
task. It will raise the desired behavior as a priority in our lives, bringing more
of our energy and time to the activity and increasing the likelihood that we will
be successful.
Also, an accurate training record will dramatically reduce errors in thinking
that tend to frequently occur such as, “I’m already doing enough exercise.”
The training record provides very clear data. It allows us to measure our
performance. This is a critical step to any change in behavior we’re trying to
18 PRO PULSE MARCH-APRIL 2008
accomplish. If the results we desire are not showing up in the training record,
then we’re in a better position to easily see what is needed to improve our
performance.
There are other benefits to the training record. One is that that it enhances
our planning for the activity. If we’ve committed to five workouts a week, we’ve
got to find the time to do them. The training record serves as a simple time
management tool and focuses us on this task. A training record is also a way
of adding valuable positive reinforcement to the behavior. We can see our
accomplishments in black and white and feel positive about them. This small
act can significantly improve our motivation. And who couldn’t use more of
that?
The training record should be simple. You can use a 3x5 card, a calendar,
or an entry in Outlook. The important thing is to be consistent and use it
frequently. The tool will be ineffective unless you enter your progress several
times a week, or better yet, daily. Regular use of a training record can produce
very surprising and beneficial results. Try it. It can work for you.
Bill Cooper, MSW, LICSW
Bill is a member of the team of psychotherapists
providing counseling services to participants in the
20/20 Lifestyles program. His private practice is in
Bellevue. Bill can be reached at (425)462-2776
or bcooper@2020lifestyles.com. See his website for
more information: www.coopertherapy.com.
Photos: istockphoto.com

pro sports club
Fitness Professionals
Top 12 List
The American Council on Exercise (ACE) asked
36,000 fitness professionals what they considered
to be the most important exercise items. Their top
12 exercise essentials were.
1 Good shoes 2
Fun or
appropriate
music
4
3
A positive
attitude
Free weights
5
Comfortable
clothing
During March, receive a free copy of
the 2008 Calorie King book with any
$50 purchase, and during April, receive
a free Asics water bottle with any $50
purchase. Offer valid while supplies
last. One gift per purchase.
6
Lots of
water
7 A supportive
sports bra
9
Weight
training
gloves
8
Safe, well-made equipment,
such as cardio machines
and heart rate monitors
11
A workout
partner
10
Enough time
12
Fresh, clean air
and sunshine
Source. American Council on Exercise
During March, save 20% on J-Fit fitness
accessories and Spri accessories. Offer
limited to stock on hand.
Offers good at Bellevue, Seattle, and Performance Center
20 PRO PULSE MARCH-APRIL 2008

podiatry
By Dr. J. Mari Adad, DPM
is a
“I have heel pain” is a comment that podiatric physicians hear nearly every
day. Patients complain that their heel hurts when they get out of bed in the
morning or after they’ve been sitting for long periods of time. Heel pain is
non-discriminating. Just about anyone can have it, from competitive runners
to young children. Patients with diabetes can also have heel pain. Despite the
many causes, it’s a prevalent problem, but one that can have solutions.
Let’s think about that lonely bone in the bottom of our foot - the heel bone.
This bone, the largest in our foot, withstands a great deal of abuse as we cram
it into our shoes day after day and subject it to our full weight with every step.
With such abuse, it’s no wonder that heel pain, most commonly called plantar
fasciitis, is a problem for so many of us.
In our pursuit of healthy bodies, we often let our heel pain go without
treatment for much too long. Heel pain is generally the result of faulty
biomechanics (walking/gait abnormalities) which place undue stress on the
heel bone and the soft tissues that attach to it. This stress can also result
from an injury or bruise incurred while walking, running, or jumping on hard
surfaces. It can be caused by wearing poorly constructed footwear or from
being overweight.
Many people complain of heel pain after a night’s sleep. As one walks, the
heel pain may lessen or even disappear, giving a false sense of relief. The
pain usually returns after prolonged rest or extensive walking.
Heel pain is commonly accompanied by a heel spur, a bony growth on the
underside of the heel bone. The spur, visible by x-ray, appears as a protrusion
that can extend forward as much as half an inch. Heel spurs are the result
of strain on the muscles and ligaments of the foot, or a stretching of the long
band of tissue that connects the heel and the ball of the foot. Your podiatric
physician can evaluate and treat this condition and recommend options that
help to alleviate pain.
Plantar fasciitis can usually be treated without surgery, using exercise or
orthotics (custom-made or prescription shoe inserts), physical therapy, night
splints, Extracorporeal Shockwave or a relatively new treatment called PRP
(Platelet Rich Plasma) injection. Consult your podiatrist for more details on
these treatments.
There are many other causes of heel pain other than plantar fasciitis.
These can include arthritis, Achilles tendonitis, or bone bruises. Although
infrequent, stress fractures of the heel bone can also occur. Often, heel
pain can be attributed to bursitis, a neuroma (nerve growth), or Haglund’s
deformity (also known as “pump bump”).
When children suffer from heel pain, a visit to the podiatrist is imperative
because their problems may be quite different from those of adults.
Regardless of the cause, evaluation by a podiatrist is your first step to relief.
Your podiatrist has extensive training in the diagnosis and treatment of all
manner of foot conditions, and plantar fasciitis is one of the most common
ailments. Take advantage of your doctor’s expertise and work together to
alleviate heel pain.
PRO Sports Club Podiatrist, Dr. J. Mari Adad, can address any foot and/or
ankle concerns you may have. Most services are covered by insurance.
Please call (425) 861-6254 to schedule an appointment or for more
information.
To prevent heel pain, try some of these
tips recommended by podiatric physicians:
• Always wear properly fitted shoes specific to your activity with
shock-absorbent soles, rigid shanks and supportive heel counters.
• Replace athletic shoes frequently (at least once a year) and avoid
excessive wear and tear.
• Warm up and stretch before and after exercise. Pace yourself
when starting a new exercise routine.
• Remember that we all need rest and good nutrition to remain
healthy.
• If you are overweight, consider losing weight to reduce the stress
on your feet and other bones and muscles in your body.
• Avoid walking barefoot on hard surfaces, both inside and outdoors.
Photo: istockphoto.com
22 PRO PULSE MARCH-APRIL 2008

physical therapy
By Erin Simon, DPT
Are you starting a new training routine for the upcoming marathon or triathlon seasons?
New, or the return of old, injuries can occur as you increase the demand you place on your
body. Nobody is perfect. We all have areas of weakness or biomechanical disadvantage. As
your activity level increases, you may reach a threshold where areas experiencing stress
become painful. One such area is the shin bone.
Shin splints is a common injury which occurs with changes to your running routine. These
changes may include increases in distance, speed, and frequency, as well as changes in
your running surface, worn out or inadequate footwear, or frequent starts and stops such
as with racquet sports or basketball. As stress increases in your lower leg, muscles pull on
your tibia (shin bone). This stress aggravates the periosteum (a kind of connective tissue
‘skin’ around your tibia bone), causing the shin pain.
If you get shin splints, the first step to take is R.I.C.E. - rest, ice, compression and
elevation. If you were merely introducing changes to your routine too quickly, R.I.C.E. may
be sufficient. You may engage in non-impact activities, such as swimming or cycling, to
maintain your cardiovascular workout while allowing your legs to heal. When it is time to
resume running, remember to start out slowly in order to gauge your body’s response to
the activity.
Another step is to get your footwear checked out. Runners should change their shoes every
350-500 miles. Good shoes will provide cushion for the impact and support for your
arches (also known as pronation control). Remember to R.I.C.E. before
resuming running in your new shoes.
Unfortunately, you may be dealing
with a more complicated problem.
The increased stress on your
shin may be due to weakness or
problems with your running form.
Physical therapists can help you
evaluate and treat these problems.
Shin splints may also be the start of a
tibial stress fracture. If you experience
symptoms for more than 2-3 weeks, it would be
wise to get them examined further.
Physical Therapy is available at the Seattle PRO
Sports Club, the Bellevue PRO Sports Club, and
at the Performance Center.
24 PRO PULSE MARCH-APRIL 2008

physical therapy
By Dominic Chambers, PT
Golfing
Injuries
Are you ready to have your best golf season ever? Golf is a
great way to spend some time outdoors while socializing and
getting exercise. Did you know that walking an average golf
course of 6,300 yards is about 4 miles (and that doesn’t count
the time walking around the rough looking for your golf ball)?
Additionally, if you carry your own golf bag, you can burn
around 700-800 calories with each round of golf.
While golf is a relatively low impact activity, injuries do occur.
The golf swing is a complex movement which requires both
mobility and stability to be most efficient for your body. Most
golfers experience aches and pains at some point during
the golf season. Old or existing injuries that did not occur
on the golf course can also influence the golf swing and
may lead to other injuries while playing golf. The golf
swing puts more compressive forces on your back
(eight times your body weight) than running (three
times) and rowing (seven times).
The most common injuries in golfers are:
1. Low back pain (36%)
2. Elbow (32%)
3. Hand and wrist (21%)
4. Shoulder, knee and others (11%)
Physical therapy can help golfers in the following ways:
1. Restore range of motion (mobility)
2. Increase stability
3. Improve posture
4. Improve balance
5. Increase coordination and motor control
The best ways to prevent
injuries with golf
include:
1. Warm up before
your golf round. Warm-up exercises
include trunk rotation stretch, trunk
extension, side trunk stretch, hip flexor stretch, cross body
shoulder stretch, forearm stretch with palm up and down, neck
rotation, and side bending.
2. Increase aerobic conditioning before golf season. This can include
walking, using the elliptical, or jogging 3-4 times a week.
3. Strengthen and stretch the muscles used in golf. Strengthen glutes
and abdominals. Work on balance activities. Stretch hip flexors, low back,
hamstrings, shoulders, and wrists.
4. Get professional guidance from a fitness professional if you feel your
swing mechanics need to be improved, or visit a health care professional
such as a physical therapist if you have physical limitations which may
be affecting your game.
Make sure you take care of yourself this year so you can spend more
time playing golf and less time watching it at home.
Dominic Chambers, PT, has degrees
in both Exercise Science and Physical
Therapy. He enjoys treating a variety
of patients, with his main focus being
orthopedic/sports medicine. Outside
of work Dominic enjoys playing golf
and basketball.
Photos: istockphoto.com
26 PRO PULSE MARCH-APRIL 2008

esults in action
Charlotte
Wangelin
(14 years old)
At age 11, Charlotte Wangelin decided to join 20/20 Kids to lose weight and
get in shape. At age 13, having maintained her weight loss and become an
avid runner, she decided to rejoin the program to further develop her athletic
ability. She knew she couldn’t get a better workout anywhere else.
During the program, Charlotte sustained a ligament injury to her ankle.
However, it didn’t slow her down. With the assistance from a personal trainer,
she was able to keep on track and continued to lose weight, becoming a
successful athlete despite her injury. Her mother says, “The 20/20 Kids team
put together a flexible plan allowing her to work with a personal trainer to work
around her injury. Despite her injury, Charlotte continued to lose weight. She
lost 3 percent body fat and increased her running speed when she was able
to run. She learned that an injury doesn’t have to be an excuse to give up on
her weight loss efforts and health goals.”
Charlotte adds, “Jared (her personal trainer) was really cool and made it
fun!”
As a result of the program, Charlotte now runs track at school and leads a
healthy lifestyle which includes healthy food choices and regular exercise.
Charlotte Says…
»
»
»
»
»
»
Think before you eat about why you are eating.
Don’t start your day with sugary food.
Get a little protein in every meal. Protein powder is great.
Exercise can be really fun!
Desserts can be healthy.
Try exercising in a group and exercise at least five times a week.
Charlotte’s Parents Say…
We have all become very healthy and have learned to enjoy exercise. As a
family, we have collectively lost 150 lbs. We’ve cleaned out the pantry and
found foods that are both healthy and satisfying. All the women in the family
(Mom, Charlotte, and her sister) have become long-distance runners. Dad
has become an avid walker. We have learned that it’s about health, not just
weight and that it’s about lifestyle, not just a diet.
Age
HEIGHT
WEIGHT
BODY FAT
Before 20/20 Kids
11
5’2”
164 lbs.
35.5%
Current
14
5’6”
125 lbs.
16.6%
Photo: Gerald Pope
28 PRO PULSE MARCH-APRIL 2008

personal training
By Kim Pancoast, Personal Trainer
the amount of impact is over three
times your body weight. A day in the
pool can do wonders for relieving the
stress of that impact while working
the same muscle groups. The third
feature of the underwater treadmill is
cameras that show a front and side
view of one’s stride. This allows for
the biomechanics to be analyzed,
checking on proper form and
verifying whether the drills are being
performed most efficiently.
Sarah Smith is a competitive adult
track athlete currently ranked 13th
in the nation for 40-44 year olds in
the 800 meter run. She uses regular
XH 2
0 sessions to prepare for the
upcoming track season. After a 25-
minute session with the underwater
treadmill simulating a land track
workout, she’s spent! The workout
went through a speed progression,
ending each section with a 30-
second sprint. Sarah is able to work
the same energy system as her race
distance without impacting her legs
to the trauma of running on land. Her
legs stay healthy while developing
power and strength by moving
through the denser medium of water.
When the track season starts this
spring, Sarah Smith will have her
eyes on nationals!
XH 2
0 training is available at select
times during the week. New pricing
for 2008 is $50 for a 25-minute
session and $85 for a 55-minute
session. To arrange an appointment,
contact Carl Swedberg at (425)
869-4774 or cswedberg@proclub.
com. All participants must complete
a complimentary Get Started
appointment with a PRO personal
trainer prior to using the XH 2
0.
As a Division I track and field
middle distance runner at the
University of Nebraska, I did a lot
of training. Besides running all year
long during my conditioning and
competition phases, I also did some
cross-training which I contribute to
enabling me to become an eight time
All-Big XII Conference athlete on the
track. One of my favorite forms of
cross training was the underwater
treadmill. It allowed me to stay
healthy throughout the season by
taking unnecessary impact off my
legs, while still working on strength
and conditioning.
There are three things that make
the underwater treadmill good for
training. The speed of the treadmill
can go up to 8.5 mph and, although
it’s not as fast as a normal treadmill,
the resistance of the water makes up
for the speed difference. Jets provide
additional resistance. Turn them all
the way up and you can be blown right
off the treadmill to the back of the
pool. Combined, the jets and speed
can give your legs the same intensity
of workout as on land with less of
the impact. When running on land,
Kim Pancoast, ACSM Personal
Trainer, enjoys helping her
clients meet their individual
fitness and health goals. She
enjoys running, biking, water
and winter sports, and a variety
of outdoor activities.
Photo: Gerald Pope
30 PRO PULSE MARCH-APRIL 2008

Performance Center Open House/Grand Opening
A HUGE Success!
Photos: Gerald Pope
32 PRO PULSE MARCH-APRIL 2008

The grand opening of the PRO Sports Club Performance Center — the Northwest’s
premier center for helping people achieve breakthroughs in reaching their personal fitness
goals – was held on Thursday, January 17th. The event was attended by over 500 people
and featured a special guest appearance and Performance Living presentation by Mark
Verstegen, celebrity personal trainer and founder of the Athletes’ Perfomance Institute in
Tempe, Arizona.
Covering 39,000 square feet, the Performance Center contains innovative equipment
including vibration platforms, Keiser pneumatic resistance training equipment, Versa
Climbers, Free Motion equipment, a 600-square foot “Tiger Turf” field, and a 40-yard
sprint track with infrared timing technology. A full-service physical therapy clinic is also
housed within the center.
We are excited by the possibilities provided by this world class facility in bringing the latest
cutting-edge equipment and coaching techniques to our members. We look forward to
seeing you soon!
The cast of the Performance Center
PROCLUB.COM 33

The FMS consists of seven basic exercises designed to assess an individual’s
movement patterns that are key to normal functioning, which include mobility,
stability, and flexibility. They’re based on comparing an individual’s actual
functional level versus how one’s body was meant to be used and moved.
These screening exercises readily identify any functional limitations in basic
movement patterns, as well as any asymmetrical differences between right
and left sides of the body. It allows one to be better aware of their individual
strengths and weaknesses.
The FMS (a $75 value) is offered free of charge to all PRO Sports Club
members, and is required prior to participating in any programs at the
Performance Center.
After completing each exercise, you are scored on a scale of 0-3. The
scoring system reflects one’s overall state of functional fitness, as well as
identifying one’s weakest areas. The information gathered can then be used
to develop corrective exercises based on the individual’s movement patterns.
The complete score is also used to place you in a class at your appropriate
level.
Here are some commonly-asked questions regarding the FMS:
I’m not an athlete. Will this still benefit me?
Absolutely everyone can benefit from a FMS and assessing their unique
movement patterns. The FMS will help you view your body in a whole new
way. For instance, you may know you don’t have 20/20 vision, but you won’t
know how far off you are until you have your eyes examined and receive a
prescription. Similarly, the FMS will give you the detailed information you
need to clearly see the strengths and weaknesses in your body. Once you
understand your unique strengths and restrictions, you’ll be better informed
and able to design a strategic plan to make improvements. It allows you to
be in control.
Can my score change?
Yes. Over time, with the appropriate corrective exercises, you will see
improvements in your functional ability.
Why do you need to do the FMS prior to using the Performance Center?
Once you know your FMS score and weakest areas, the coaches at the
Performance Center will be able to tailor a workout to target those areas. The
FMS also acts as a preventative measure. For instance, if you were to score
‘0’ on a particular exercise, you’d likely receive a referral to our Physical
Therapy area.
Photo: Gerald Pope
Benefits of the FMS
»
»
»
»
Identifies physical imbalances, limitations, and weaknesses
Creates a functional baseline to mark progress
Helps to reduce the potential for training and sports injuries
Helps individualize training and conditioning programs for
specific results
The Seven Exercises
1. Deep Squat
2. Hurdle Step
3. In-line Lunge
4. Shoulder Mobility
5. Active Straight Leg Raise
6. Trunk Stability Push-up
7. Rotational Stability
Sign up for your FMS at the Concierge Desk
or call (425) 869-4760.
34 PRO PULSE MARCH-APRIL 2008

WOMEN’S
BENEFIT
CHALLENGE
20th Anniversary
June 2, 2008
PRO Sports Club tennis is proud to be a part of the
Women’s Benefit Challenge which will be held on June
2, 2008.
This interclub women’s tennis competition between
PRO Sports Club, Bellevue Club, Central Park, and
Mercer Island is an annual fundraiser to support local
charities. It’s a fun event which includes a luncheon,
silent auction, and raffle.
This year the beneficiary is Washington Women in
Need (WWIN), a local nonprofit organization dedicated
to improving the lives of low income women in
Washington through financial assistance for health care
and education.
Last year, the event raised close to $9,000 which was
donated to North and Eastside Healthy Start, a support
program to educate and empower young parents about
parenting and planning for their own future.
Our goal this year, on our 20th anniversary, is to
raise $12,000. To do so, we rely on registration fees,
donations, and sponsors to defray the expenses for the
event. Here’s how you can help:
•
•
•
•
Become one of our primary sponsors
Donate directly to the charity through the event
Donate items for the raffle and silent auction
Participate in the tournament (registration begins
May 5)
For further information or to make a donation, please
contact Cris Jaffe at thejaffes@hotmail.com or Evie Davis
at evedavis@gmail.com.
Sincerely and gratefully,
The Women’s Benefit Challenge Committee
PROCLUB.COM 35

esults in action
By Joni Lora
20/20 Success Story
Joni
Lora
Weight Lost
37 pounds!
Inches Lost
19.5 inches
Body Fat Lost
12.5%
All through college, I played intramural softball, roller skated, bicycled,
jogged, and even trained as a Karate brown belt. Over the following years,
I got married, had children, and experienced some major setbacks in my
life. Any one of these events might have been manageable, but to have them
hit in succession felt overwhelming. Without realizing it, I turned to food
for comfort and the pounds slowly began to creep on. In addition, I had an
unstable thyroid, which the doctors attributed to my weight gain. No one ever
addressed the emotional issues behind the weight gain.
My husband, Doug, became intrigued by the 20/20 Lifestyles program after
noticing a co-worker’s appearance change dramatically from week to week.
After finding out about the spousal benefit to the program (80 percent of the
program cost is covered for both the employee and spouse who meet the
medical eligibility requirements by Microsoft/Premera), we decided to enroll
as a team. We knew that if we made some healthy lifestyle changes together,
our trips to the doctor would be greatly reduced and our family, as well as
Microsoft, would greatly benefit.
With our 20 year wedding anniversary coming up, we had always talked
about going to Ireland or taking a cruise. We decided that instead of sailing
even further down the road of continued weight gain and unhealthy living,
we’d invest in our future in a whole new way. We knew of no other program
where we would gain an amazing team of professionals to help us achieve
our goals.
It wasn’t until the 20/20 Lifestyles Introductory Seminar that I realized what
a major factor stress was having on my overall health. I decided to find out
if all the claims made in the introductory seminar were true. I was going to
follow the program in every detail, viewing my 20/20 journey as a college-level
course in nutrition and exercise physiology, with my body as the laboratory.
Doug’s weight came off so much faster than mine. Although I was really
happy for him, I was very frustrated by my progress. I had finally committed
to the program and wanted the weight “gone yesterday”. Sebastien Alary, my
personal trainer, was constantly telling me to be more patient with myself. He
kept reminding me that it was a journey, not just a final destination. A year
after completing the program, I’m convinced. I came to learn that success
was making the right choices, one bite at a time, one hour of cardio at a time,
facing one stress at a time, and not trying to “eat the entire elephant” all at
once.
One of my biggest accomplishments since completing the program was
re-learning how to swim after 35 years. I was a competitive swimmer as a
child, but a traumatic event scared me to the point of never diving or having
much to do with water again. I hated living with that fear and how it affected
my life. I wanted to be able to play with my kids in the lake and have fun, not
just sit on the sand.
Once again, Seby came to my rescue. On the first day, he wanted me to put
my face underwater and literally held one hand while I held onto the ladder
with the other, in a death-grip. Over time, he showed me many different
exercises and helped me regain my confidence in the water. It was a thrilling
day when I found myself heading down to the pool, on my own, choosing to
swim laps for cardio. I love the solitude and amazing freedom I feel every time
I complete a lap.
Doug and I now plan active dates. Instead of just going out to dinner and
sitting through a movie, we now ride our mountain bikes up to Snoqualmie
Pass, across the I-90 Bridge to Seattle, or around Lake Sammamish. Even
after 20 years of marriage, these times feel like exciting first dates!
It’s like everything else in life - you get out of it what you put in to it. I wanted
to put in 110 percent, and I definitely got my money’s worth. Although stress
continues to be a part of my life, I now have the right tools to address and
reduce its negative impact on me physically.
An added bonus is that the program re-ignited my confidence and
determination to go after some long-held professional dreams. Today, I work
as a mentor to other 20/20 Lifestyle participants. I now want to give back 110
percent to helping others be successful with their journey as well.
So much is said about all the weight people lose in the program. While I’m
excited about my weight loss, I’m equally enthusiastic about all that I have
gained as well. It’s those gains that prove to be priceless.
• Living a new, healthy lifestyle as a family. Priceless.
• Swimming again after 35 years. Priceless.
• Running my first 5K in 25 years. Priceless.
• Playing tennis with Doug for the first time. Priceless.
• Crossing my legs at the knees, instead of the ankles. Wildly priceless (this
one still makes me smile)!
Photos: Gerald Pope
36 PRO PULSE MARCH-APRIL 2008

The 20/20 Lifestyles
program has given
us back our future!
Joni Lora is currently working as an independent consultant for the 20/20 Lifestyles program.
She spends a large part of her time encouraging current clients, as well as 20/20 alumni,
and connecting them with each other as work-out buddies. She’s especially passionate about
reaching out to those former 20/20 clients who need to reconnect and jump-start their weight
loss again. 20/20 Alumni are encouraged to contact Karrie Lau, 20/20 Alumni Coordinator, at
klau@2020lifestyles.com with any questions or suggestions they may have.
20/20 Lifestyles Spousal Benefit
The 20/20 Lifestyles program is unparalleled in its long-term success rate as a weight management
and metabolic disorders treatment plan, combining up to a year’s worth of sessions with a
personal trainer, behavioral and nutritional counseling, support groups, and medical supervision.
Recognizing the health benefits of this program for employees, some companies generously cover
80 percent of the program fees up to a maximum lifetime benefit of $6,000 for those who meet
medical eligibility requirements. The benefit is also available to the spouse or domestic partner of
the employee who meet the same medical eligibility requirements.
PROCLUB.COM 37

ROWING CLINIC
Saturday March 29, 2008
Have you been searching for a new exercise
to work your entire body? Please join
PRO Sports Club Personal Trainer (and
former collegiate rower) Jacque Crockford
for a group rowing demonstration and
experience a new full-body cardiovascular
exercise. You’ll receive personal instruction
including demonstrations, technique drills,
and individual rowing workouts. Come and
learn about this great life time sport and be
ready to work hard and enjoy!
10:30 am - 12:30 pm Member Cost $25 Ages 14 and up
A few comments from our
previous Rowing Clinic…
“I truly enjoyed your rowing clinic. Your instruction gave me a good
understanding of this sport and proper operation of erg machines. Rowing
is such a complete workout and I hope there are more clinics like this in
the future.”
-Georgia Ferre
“Recently I was diagnosed with Plantar Fasciitis which greatly limits
impact activities, especially running. Swimming and biking are available,
but not something of too much interest. I was amazed at the full-body/
core workout I received during this rowing clinic. I felt the use of every
muscle in my body.
I would definitely be interested in a regular class and will most likely
pursue this opportunity recreationally next summer due in part to your
clinic.”
-Aimee Chaille
Photo: istockphoto.com
38 PRO PULSE MARCH-APRIL 2008

NEW CLASS
BEGINNING!
Junior Karate
is now offered
at 4:30 p.m.
on Mondays,
in addition to
Saturdays
at 9 a.m.
Junior Karate
with
Brent
Hartwig
The Junior Karate class at PRO Sports Club is a part of the International
Okinawan Goju-Ryu Karate Federation (IOGKF) which includes 53
countries. This is one of the original Karate styles which began in
Okinawa, Japan for self-defense. “Karate” means empty-handed, and the
Okinawans used these techniques to defend themselves when the islands
of Okinawa were invaded by the Japanese. Later, as the Okinawan masters
taught Karate to the Japanese, it began being taught in the schools in
Okinawa and mainland Japan to promote physical education for young
people. Most Okinawan Karate styles are still based on self-defense, while
many of the Japanese styles are geared toward the art form.
The Japanese word “Goju” means hard/soft and “Ryu” means school.
Thus, Goju-Ryu is the hard/soft school of Karate. It employs both circular
and linear movements, with an emphasis on strengthening the body and
mind with supplementary exercises.
Instructor Brent Hartwig says, “We teach a holistic approach to Martial
Arts, stressing good behavior, discipline, and a positive self-image. We
encourage children to learn and practice discipline, cooperation, goal
setting, and respect for others. Our young students will develop the ability
to concentrate and focus, which will benefit them in school and other
activities. Students will also learn self-defense skills and exercises which
develop their strength and endurance.”
Meet Brent Hartwig
Brent is one of the senior instructors in the IOGKF. In October 2006 he
traveled to Okinawa for two weeks of Karate training and an advanced
Black Belt test, only offered to the country’s head instructors and senior
instructors of the IOGKF. He passed the Rokudan (6th degree) test and is
one of a dozen IOGKF instructors at that rank. Brent also has a teaching
certificate in Physical Education and Social Science, and teaches in the
Physical Education department at Bellevue Community College.
Photo: Gerald Pope
40 PRO PULSE MARCH-APRIL 2008

nutrition
By Becky Hellerstein, RD, CD
How do your food choices
Are you getting the most out of your
food choices?
Low-Energy Dense Foods
Instead of labeling foods as “good” or “bad,” consider evaluating foods by
Vegetables
Fruits
their energy density. Energy density is the number of calories in a specific
amount of food. You will find that a small portion of one food has the same
number of calories as a large portion of another food. For example, you could
eat 1½ medium-sized apples for the same amount of calories as one Reese’s
Peanut Butter Cup! Plus the apples will fill you up and provide vitamins,
minerals, and fiber.
Lean protein (fish,
skinless chicken
breast, egg whites,
white turkey meat)
Low-sodium
clear broths
High-energy dense foods, specifically foods high in fat or concentrated sugars,
have a lot of calories packed into a small amount of food. On the other hand,
low-energy dense foods such as vegetables and fruits are high in fiber and
water, providing fewer calories in the same amount of food. Therefore, you
can eat a larger quantity of the low-energy dense foods for the same amount
of calories as a smaller quantity of the high-energy dense foods. Additionally,
you reap the benefits of the essential vitamins and minerals packed into lowenergy
dense foods. Eating a wholesome diet rich in low- energy dense foods
(vegetables and fruits), lean protein, and a moderate amount of healthy fat
will keep you full and satisfied with less calories.
PRO Sports Club registered dietitians are available to assist you with your
specific nutrition goals. For more information contact (425) 861-6258.
High-Energy Dense Foods
Fruit Juice
Candy
Crackers
Cookies/cakes
Butter
Oil
Photos: istockphoto.com
42 PRO PULSE MARCH-APRIL 2008

calories
10 jelly beans = 1 cup whole strawberries
calories
20 potato chips = 1 cup sugar
snap peas + 2 light string cheese
calories
3 Oreo cookies = 1/2 cup low fat cottage
cheese + 1 small apple + 1/2 cup baby carrots
calories
16 oz café mocha
with whipped
cream = 5 oz
salmon + 1 cup
broccoli + ¾ cup
blueberries
calories
calories
4 oz banana nut
muffin = 6 oz low-fat
fruit flavored yogurt
+ 1 slice whole grain
toast with 2 tsp all
natural peanut butter
+ 4 egg white omelet
with ¼ cup low-fat
shredded cheese
Medium movie theater
popcorn without butter =
1 cup minestrone soup + 2
cups romaine lettuce with
6 oz grilled chicken, 1 tbs
grated Parmesan cheese, 2
tbs low-fat Italian dressing
+ 1 cup whole wheat pasta
with ½ cup marinara sauce
+ ½ cup berries with 3 tbs
light whipped cream
PROCLUB.COM 43

nutrition
NEW!
By Mary Mach, MS, RD
20/20 Lifestyles
Protein Bars and Shakes
Photos: Gerald Pope
44 PRO PULSE MARCH-APRIL 2008

At 20/20 Lifestyles, we’re committed to bringing you great tasting and
nutritionally superior products to enhance your healthy lifestyle.
Introducing our latest additions
Protein bars
Our new 20/20 Lifestyles Chocolate Mint and Peanut Toffee Crunch
protein bars are superbly balanced in protein, carbohydrates, and fat for
you to enjoy as a healthy snack or light breakfast on the run. These bars,
as well as our original 20/20 Lifestyles Chocolate Peanut Butter protein bar,
provide the ideal macronutrient profile for your post-endurance recovery
snack.
Each protein bar is all-natural, contains heart-healthy fat, and provides
15 grams of protein. Best of all, they taste great!
Ready-to-drink shakes
Our 20/20 Lifestyles Ready-to-Drink protein shakes are formulated to
provide you with a convenient source of high-quality protein, offering you a
delicious way to supplement your daily protein intake.
The balance of protein from whey and casein in our shakes allows for
both the fast release of amino acids from whey into the blood stream to
promote muscle building, and the slower release of amino acids (from
casein) to help prevent muscle breakdown.
Each shake packs 20 grams of high quality protein into a great tasting
140 calorie drink.
Each shake also provides you with 24 vitamins and minerals to
supplement the nutrients you get from your daily food intake. In addition,
the 20/20 Lifestyles Ready-to-Drink protein shakes are sugar free and
contain no trans fat.
No mixing, blending or stirring. Just chill, shake, drink, and enjoy!
CHOCOLATE MINT
A refreshing mint flavor paired with a rich chocolate taste.
pEANUT TOFFEE CRUNCH
The perfect match of toffee and crunch. It’s also a great tasting vegetarian
bar made with non-genetically modified soy protein.
chocolate & vanilla protein shakes
An excellent snack choice. The protein content provides a feeling of
fullness or satiety, which helps prevent overeating throughout the day.
For your convenience, 20/20 Lifestyles protein bars and Ready-to-Drink protein shakes may
be purchased at the Café, Bistro, Pro Shop, and Performance Center. Enjoy!
PROCLUB.COM 45

science pulse
By James Krieger, MS, MS
Photos: istockphoto.com
46 PRO PULSE MARCH-APRIL 2008

In today’s battle of the bulge, people often look for ways to satisfy their
sweet tooth without increasing their waistlines. This has led to a plethora of
artificial sweeteners and misinformation regarding their safety. If you do an
internet search, you’ll find all kinds of horror stories about artificial sweeteners
causing everything from multiple sclerosis to Gulf War syndrome.
The fact is that artificial sweeteners go through extensive toxicology
testing before being approved by the FDA. Over 100 studies are used per
artificial sweetener. These studies cover everything from how the sweetener is
metabolized by the body to whether it might cause cancer. When a sweetener
is approved, an Acceptable Daily Intake (ADI) is set. The FDA takes the
maximum level that has been shown to be safe for animals, and divides that
by 100 to set it for humans. Thus, there is already a 100-fold safety factor built
into the ADI. Numerous studies have shown that even people who consume
extremely large amounts of artificial sweeteners are below the ADI.
Aspartame (Nutrasweet)
Aspartame has been evaluated and approved by numerous scientific
organizations and regulatory bodies in over 100 countries. When aspartame
enters the body, it’s broken down into phenylalanine, aspartic acid, and
methanol, three substances found in most of the foods we eat. This means
there is no plausible way that aspartame would be harmful to most people.
While VERY high amounts of methanol are toxic to the body, the amounts you
get from aspartame are miniscule. In fact, you’d ingest more methanol in a
piece of fruit than from consuming a diet soft drink or a teaspoon of Equal.
The only individuals who might be negatively affected by aspartame
are those who have trouble metabolizing the substance phenylalanine.
These include people with phenylketonuria (PKU), which is a rare genetic
disorder, pregnant women with hyperphenylalaninemia (high blood levels of
phenylalanine), and people with advanced liver disease.
There are case reports of aspartame causing headaches or triggering
migraines in a very small percentage of susceptible people. However, it’s
controversial whether this effect is real. In one study, people who claimed to
have aspartame-induced migraines also got migraines from a placebo.
You may have heard of a couple studies out of Italy showing aspartame
to cause cancer in animals. These two studies were highly flawed and used
questionable methods. Also, the researchers refused to release all of their
data for inspection by the FDA and the European Food Safety Authority. There
is no solid evidence that aspartame causes cancer and there is no plausible
way for it to do so. Six long-term high dose studies on animals have shown no
cancer-causing effects.
fed high doses from birth. This led to warning labels in the U.S. However, later
evidence showed that the cancer-causing mechanism only applied to rats and
not humans. In 1999, the International Agency for Research on Cancer took
saccharin off its carcinogen list, and in 2000, the requirement for warning
labels was removed. Most epidemiological studies indicate saccharin is not
a moderate or strong carcinogen and is safe when consumed in amounts
below the ADI.
Sweet Ending
The bottom line is that the majority of artificial sweeteners are quite safe
for the vast majority of the population. Now, while artificial sweeteners are
quite safe for people to consume, that doesn’t mean you should start eating
an unlimited amount of artificially-sweetened products. Artificially-sweetened
products can stimulate the same reward centers in the brain that sugar does,
and may also stimulate appetite in certain sweet-sensitive individuals. Thus,
artificial sweeteners can make it more difficult for sugar-addicted people to
overcome their addiction. This is why, in 20/20 Lifestyles, we recommend
limiting artificially sweetened products in your diet.
Acesulfame Potassium (Acesulfame K or Ace K)
Acesulfame potassium has been approved as a sweetener in about 90
countries including the U.S. The body completely absorbs acesulfame
potassium, but excretes all of it unchanged in the urine. Four long-term
cancer studies in animals have shown no cancer-causing effects. The vast
majority of studies clearly show that acesulfame potassium is safe for human
consumption.
Sucralose
Sucralose is the sweetener found in Splenda. Sucralose is created by
taking table sugar and adding three chlorine atoms to the molecule. When
you consume sucralose, only 11-27 percent of it is absorbed into the blood,
and then excreted in the urine mostly unchanged. The rest is eliminated
in the feces. Three long-term cancer studies on animals have shown no
cancer-causing effects. There are a few case reports of sucralose triggering
migraines in a few people, but these have not been verified by controlled
studies. Overall, the evidence shows that sucralose is quite safe for the vast
majority of people.
Saccharin
Saccharin is the artificial sweetener found in products such as Sweet ’n
Low. Saccharin has been approved for use in over 100 countries. It’s absorbed
by the body but then excreted unchanged in the urine. Some studies in the
1970s showed saccharin to increase risk of bladder cancer in animals when
Daily ADI of Artificial Sweeteners as set by the FDA
Aspartame - 19 cans of 12-oz diet soda or 97 packets of Equal for a person
of average weight
Acesulfame Potassium - 2 gallons of beverage in a 132 pound person
Sucralose - 15 twelve-oz cans of soda
Saccharin - 175-350 mg for a 154 pound person (1 liter is under 80 mg)
PROCLUB.COM 47

pro sports club
Best Kept Secrets:
Behind the scenes
James Krieger
20/20 Lifestyles
Research Associate
At PRO Sports Club, we’re committed to bringing our members the very
best and latest advancements in health and fitness. The Performance Center
with its unique, state-of-the-art equipment is one such example of this
commitment. Over the next few issues of PRO Pulse, we’ll introduce you to
several individuals who are dedicated to the pursuit of bringing the latest,
most cutting-edge information, products, and services to you.
James Krieger joined PRO Sports Club in September 2004 as a personal
trainer, planning to work until he had saved enough money to complete his
PhD in nutrition at the University of Washington. His career goal was to be
a professor. While working at the club, he got involved in research and his
responsibilities in that area increased. Eventually, he phased out personal
training and became a dedicated research associate.
James is fondly known as “the human encyclopedia” to many of our staff
members. Anytime someone needs to delve into the science behind a health
or fitness issue, they turn to James. His responsibilities include being current
on the latest research findings related to health, and educating our staff (as
48 PRO PULSE MARCH-APRIL 2008
well as 20/20 clients) as he uncovers new and pertinent information. He also
gives lectures to our personal trainers as part of their ongoing continuing
education credits.
He recently conducted research on artificial sweeteners when our dietitians
asked him whether they were safe (see James’s special report on artificial
sweeteners on page 46). “Unfortunately, with all the conflicting information on
the internet, it’s sometimes difficult for the layperson to find the truth,” says
James. “I’m able to critically analyze each published study and sort through
the data. You can have research showing one thing and other research
showing something completely opposite. Sometimes both studies might be
right. It may be just the way the studies were structured. My role is to take that
conflicting information and not only figure out an answer, but also find a way
to make it simple and understandable to the average person.”
James was also instrumental in formulating the 20/20 Lifestyles vitamins
and supplements. The dosage for vitamins and minerals is based on his
recommendations, which he developed after extensive research through
scientific literature.
“There are many dietary supplements on the market today which boast
vague claims such as ‘it will boost your immune system.’ As a researcher,
I question, ‘What do you mean it will boost your immune system? Are you
going to have more natural killer cell or …?’ I always have a healthy amount
of skepticism for any claims that I see and dig deeper to ask the difficult
questions. Another example is the common claim of ‘it will eliminate toxins
from your body.’ What toxins? If they can’t tell me, then obviously they’re
making it up or it’s a marketing ploy.”
For more on James’s research findings, visit his blog at blogs.proclub.
com/2020insights. “I wanted my blog to be a mini factcheck.org for the
area of health because there are many claims in the health industry that are
questionable. It can be hard for someone who doesn’t have the background
or the time to filter all that information. I spent a couple of weeks on my
full-time job to tease out what was true and what wasn’t as far as artificial
sweeteners. It would be difficult for the average person to figure out what is
correct. The internet is a great tool, but at the same time, it can also spread
misinformation. That’s one of the ways I view my job. I just want to know what
the truth is as far as I can find.”
TIP FROM JAMES…
If there were only two supplements that I would recommend for the general
population, they would be fish oil and a multivitamin. The amount of positive
research on fish oil is overwhelming. It really does work. It may not work as
dramatically as some manufacturers will tell you but the research still shows
there are definite health benefits from taking fish oil, no matter who you are.
Additionally, a multivitamin is like an insurance policy to help guard against
any potential deficiencies. You can get enough vitamins and minerals from
your diet, but it takes planning and not everyone is able to do that. You
just need to take one. With our 20/20 multivitamin, most of the doses are
not far off the RDA and so there are no mega-doses. Most vitamins which
come in mega-doses can have potential health issues over the long-term.
For example, some people like to take huge amounts of Vitamin C, like gram
amounts. There are studies that show that rats given those doses for a long
period of time develop cancer. We seem very anti-oxidant obsessed in our
society but many people don’t realize that if you have too much anti-oxidant
in your system, it has a pro-oxidant effect in your body. So there’s a happy
medium there. You can definitely have too much of a good thing.
Photos: Gerald Pope

Mary Mach
20/20 Lifestyles Manager
of Product Development
Registered Dietitian Mary Mach conducts extensive research in formulating our 20/20 Lifestyles
products in order to bring the best possible dietary products to our members. These include our new line
of protein bars and shakes, as well as 20/20 Lifestyles supplements.
“Our very first venture into protein bars was the chocolate peanut butter bar,” says Mary. “We were
searching for a protein bar we could recommend to clients for a quick snack. When we looked at what
was out on the market, we thought, ‘There’s got to be something better. Why don’t we just develop our
own?’ We wanted the right balance of macronutrients (protein, carbohydrate, and fat) which didn’t have
high fructose corn syrup or color dyes. And once we were satisfied with the quality of the product and had
developed a relationship with our manufacturer, we decided to explore other flavors (see Mary’s article on
New 20/20 Lifestyles protein bars and shakes on page 44). The new ready-to-drink shakes are an idea
we’ve had for a while. We view these as convenient enhancements to the 20/20 Lifestyles program. We
wanted to make it as easy as possible for our clients to succeed, and we knew the ready-to-drink option
would make it much easier and portable.”
Mary, along with 20/20 Lifestyles Research Associate James Krieger, was also instrumental in formulating
the 20/20 Lifestyles Supplements. “James and I work together to make sure our supplements offer the
highest quality health promoting formulations,” she says. “Our 20/20 Lifestyles line of supplements is
always based on the latest research so that they contain the optimal mix of micronutrients.”
20/20 Lifestyles Supplements include calcium pills, calcium chews, multivitamins with or without iron,
Omega 3, and ClearFiber powder, a recently introduced product. Also, based on member feedback,
20/20 Lifestyles Omega 3 supplements are now offered in a larger sized container.
How do the 20/20 Lifestyles Supplements compare to other products on the market, for instance,
Omega 3? “Our Omega 3 is highly concentrated,” says Mary. “It generally has twice the active ingredients,
EPA and DHA, than most omega 3 supplements on the market. We have 300 mg EPA and 200 mg DHA,
BEST KEPT SECRETS: BEHIND THE SCENES, Mary Mach, continued on page 51
PROCLUB.COM 49

science pulse
By James Krieger, MS, MS
Protein Power
There seems to be no end to the amount of research showing the benefits
of a high-protein diet. Here’s one from the June 2007 issue of the Journal of
Nutrition on appetite.
The Study: Researchers recruited 32 subjects and put them on three diets
containing different amounts of protein. In one diet, the subjects got about a
half-gram of protein for every pound of body weight (100 grams per day for a
200 pound person). On the second diet, the subjects got about 0.34 grams
of protein for every pound of body weight (80 grams for a 200 pound person).
On the third diet, subjects got 0.23 grams of protein per pound of body
weight (46 grams for a 200 pound person). Each diet lasted 18 days. The
subjects recorded appetite sensations for every hour throughout the day.
The Results: Hunger and the desire to eat was lower on the highest-protein
diet (half-gram per pound of bodyweight) compared to the other diets.
Bottom Line: If you’re trying to curb your appetite, you need to be getting
a minimum of a half-gram of protein per pound of body weight. In fact, our
registered dietitians recommend even more than that. PRO Sports Club
registered dietitians are available to assist you to build a high protein diet to
conquer your hunger and help you lose weight. For more information, call
(425) 861-6258.
Glycemic Go-Around
The glycemic index (GI) is a measure of how quickly a food causes your blood
sugar to rise. The glycemic load (GL) is similar, but also takes into account
how much carbohydrate the food contains. A review on both the GI and GL
was recently published in the European Journal of Clinical Nutrition.
The Study: The researchers reviewed past studies on the GI and GL.
The Results: There’s a lot of variation between people in the GI and GL of
various foods. A high-GI food (meaning it creates a rapid rise in blood sugar)
may be high in one person but only moderate in another. The GI and GL
for a particular food can also vary from day to day within the same person.
The researchers concluded that more reliable measurements of GI and
GL need to be made. There are studies showing low GI/GL diets can help
improve blood sugar control in people with metabolic disorders like diabetes.
However, some low GI/GL foods are also very dense in calories and are not
always good food choices. For example, a Snickers bar is a low-moderate
GI/GL food. Thus, you can’t always rely on the GI/GL to determine whether a
food is a good choice or not.
Bottom Line: Rather than relying on the GI/GL to choose your foods, you
are better off sticking with naturally occurring and minimally processed
carbohydrates, such as whole-grain cereals and breads, vegetables, and
whole fruits.
The Most Important Meal of the Day
I’ve written about the importance of breakfast before in this column. Here’s
another study showing that “the most important meal of the day” really is just
that. This one is from the European Journal of Clinical Nutrition.
The Study: Researchers analyzed the diets of over 25,000 Dutch teenagers.
It’s National Nutrition Month, so
let’s see what the guys in the white
coats have been saying about
what you put in your mouth.
50 PRO PULSE MARCH-APRIL 2008
The Results: Teenagers who skipped breakfast had a 1.7 times greater
odds of being overweight than teenagers who didn’t skip breakfast. Skipping
breakfast was found to be a more important predictor of being overweight
than alcohol consumption or lack of physical activity.
Bottom Line: This is another study showing that eating breakfast may help
reduce your risk of gaining weight. If you’re less likely to skip breakfast, you’re
more likely to skip the weight gain.
Photo: istockphoto.com

Mary Mach, continued from page 49
or 500 mg combined, in one pill. Most pills contain 300
mg. The other thing we like about the product is that
it’s been through extensive quality control, molecularly
distilled for purity and contains no detectable levels of
heavy metals or other toxins often found in seafood.
That’s the downside of buying a generic brand. If you’re
putting something in your body every day, you want
to make sure that it’s high quality and safe for daily
consumption.”
As Mary continues to develop new products,
look for new 20/20 Lifestyles products designed for
convenience without compromising taste or nutritional
content. Future possibilities include multi-pack, multiflavored
protein bars and puddings.
TIP FROM MARY…
Store your bottle of Omega 3 in the freezer. You
won’t get any fish oil burps that way. With all
vitamins, you want to take them with food, not
on an empty stomach. And with Omega 3 make
sure you’re having something like peanut butter
(or other fat) in your diet, and that will help with
the absorption.
PROCLUB.COM 51

salon
By Patrice, Lead Nail Technician
(Essential)
5 Reasons
to Get a
Pedicure at
The Salon
Photos: Gerald Pope; Shutterstock.com; istockphoto.com
52 PRO PULSE MARCH-APRIL 2008

These days there are many nail salons popping up
everywhere you look. Advertising “$20” pedicures
and “$10” manicures, they’re quite tempting to
try. But here are five reasons why you should
reconsider where you get a pedicure.
Risks Involved
Some potential risks with a high-turnover nail salon could include developing
funguses or bacterial infections from soaking your feet in the wrong kind of
tub to cuts due to improper equipment. As of August 1, the use of blades
in pedicures is illegal in the State of Washington. However, many places
haven’t stopped using them due to the convenience of shaving the skin off
the foot as opposed to using a foot file, which takes a little more time and
effort. Sometimes this causes a cut or too much skin is removed, resulting in
tender feet. Especially if you’re athletic, removing too much of the calluses
can cause sore feet.
One-use Files and Slippers
We use a fresh file for each client and either give it to you or throw it out after
every manicure or pedicure. Our foot files, used to remove calluses, have
a disposable peel-away strip and are also one-use. Then we disinfect the
handle. We also have one-use slippers.
Proper Sanitation of Equipment
At The Salon, we have invested in a $3,000 autoclave to sterilize all our nail
grooming tools. It’s the same type of equipment used for sterilizing surgical
instruments in doctors’ offices. Our tools are placed in bags and then placed
in the autoclave, where they’re held at a certain temperature for a length of
time. It’s the only method that completely guarantees sanitation. Most nail
salons just use a submergible method where the tools are placed in a liquid,
hospital-grade disinfectant.
An often-asked question is whether clients should bring their own tools. We
generally don’t recommend this since we use professional-grade equipment
that has been thoroughly sanitized in the autoclave. If a client felt strongly
about using her own tools, they’d have to be placed in the autoclave before
being used, as Washington state law requires sanitizing any tools before
using them.
Pipe-less Tubs
A few years ago in California, an outbreak of a bacterial infection from jetted
tubs made the news. The infection was caused by improperly cleaned filters.
The water in the tub went through a pipe, passing through a filter. If the
filter wasn’t properly removed, cleaned out, and disinfected between clients,
bacteria would build up in the filter and be re-circulated to the next client.
If a woman had recently shaved her legs, as in California, she could get an
infection.
At The Salon, we have retrofitted our tubs with pipe-less technology. Impellers
create the bubbly effect in the tubs. After each pedicure, the impellers are
removed and cleaned, the tub is cleaned, and we add a disinfectant solution
and run the tub for 10 minutes, completely sanitizing the tub.
In-House Expertise
And that’s not all. It goes further. Nail technicians are trained to spot any
possible fungal infections or problems. Our podiatrist, Dr. Mari Adad, gives
a presentation to the staff twice a year to go over what they should look for.
If anything unusual is spotted, we make a referral to Dr. Adad for further
investigation and treatment.
Rest assured that not only will you look your best, but that your safety and
hygiene are always our top priority at The Salon. We believe that the peace
of mind is well worth the additional cost.
TIPS FROM PATRICE
• For beautiful nails, use Solar oil or cuticle oil on
a regular basis. Plus, a nail strengthener butter
LONDON’s Horse Power is always beneficial.
• For a fun new look, try our new line of non-toxic nail
polish, butter LONDON 3 Free.
• Consuming fish oil or flaxseed on a regular basis
will help your hair, skin, and nails.
• If you wash your hands often and are unable to use hand lotion
every time, try Phytomer’s Hydrcontine hand lotion. Apply it once
and the next five times you wash your hands, it rehydrates the skin
without being reapplied.
At The Salon, we offer a variety of
pedicures to address every need, from
an Express Pedicure (a therapeutic
footbath, nail shaping and cuticle
attention, followed by callous reduction
and an application of moisture-rich
cream for the calves and feet) to an
Isis or Pompei Lava Rock Pedicure
(essential foot care combined with
extensive foot and lower leg exfoliation,
followed by hot stones and massage
to create a royal foot treatment).
To schedule your appointment,
please call (425) 895-6565 or stop
by the The Spa Front Desk.
PROCLUB.COM 53

personal training
By Christina Hoffer, CSCS
Stay Well Hydrated for
Peak Performance
Although we don’t often think about it, of all our nutrients, water has the greatest
effect on athletic performance. Water makes up approximately 60 percent of total
body composition. Every cell in our body requires us to be properly hydrated in
order to function. As a major component of blood volume, water also helps us
with thermoregulation, which is the body’s ability to regulate heat generation and
preservation to maintain the internal body temperature.
One commonly held belief is that if you’re thirsty, you must be dehydrated.
However, this is actually not true. Thirst sets in well before plasma osmolality (a
marker of hydration) indicates dehydration.
It’s best to take a systematic approach to water replacement throughout the
day. A good idea is to purchase a water bottle and carry it with you wherever you
go. Being even 1-2 percent dehydrated can negatively affect your performance.
Guidelines for
Fluid Replacement
• Drink 8-16 ounces of fluid at least one
hour before the start of exercise.
• Consume 4-8 ounces of fluid every 15
minutes during the workout.
• Consume 16-24 oz during the first 30
minutes after exercise, whether you’re
thirsty or not.
• You are rehydrated when your urine is
pale and colorless.
Christina Hoffer is a personal trainer and group fitness instructor at Bellevue PRO Sports Club.
Contact her with any questions at choffer@proclub.com or (425) 861-6211 x7544.
Photo: istockphoto.com
54 PRO PULSE MARCH-APRIL 2008
Sources: ACE Personal Trainer Manual, 3rd Edition; Essentials of Strength Training and Conditioning, 2nd Edition

spa medica
Beauty
Q&A
with
DeEtta Gray
MD,FAAC,FRCPC
Sclerotherapy
Schedule your dermatological consultation with Dr. DeEtta Gray at the Spa Medica Front Desk or by calling (425) 861-6281.
Photo: Gerald Pope
56 PRO PULSE MARCH-APRIL 2008

With summer around the corner, you’ll want your legs
Q : Is sclerotherapy safe during pregnancy?
Although the solution itself wouldn’t be harmful, it’s advisable to wait
to look their very best. If you’re among the majority of
to have this treatment until after your pregnancy. Blood flow during
women, chances are you have spider veins, those small
pregnancy is double the volume and, very often, any varicose veins
yet unsightly clusters of red, blue, or purple veins that
that occur during pregnancy will deflate once you’ve delivered.
If they’re still bothersome to you after delivery, you may consider
most commonly appear on the thighs, calves, and behind
sclerotherapy. Support hose are helpful for preventing the extension
the knees. Fortunately, this condition can be easily
of varicose veins during pregnancy.
treated through sclerotherapy, a procedure which has
Q : How long can I expect the treatment to last?
been used in Europe for over 50 years and is considered
The treatment will last indefinitely. The question is whether you’ll get
more veins over time. Bigger varicose veins generally have a higher
to be the “gold standard” treatment option for spider
potential for reoccurrence, and problems with larger veins must
and reticular veins on the legs.
be treated prior to sclerotherapy since spider veins are usually just
tributaries of the bigger veins, increasing the risk of reoccurrence
At Spa Medica, sclerotherapy is performed by injecting
if the underlying source is left untreated. With larger veins, we
a FDA-approved chemical solution called sotradechol
often refer our patients to a vascular associate group for further
investigation.
into the vein. This causes an irritation in the cells that line
the vein, causing the vein wall to collapse and disappear
Q : What’s the cost for the treatment?
as it gets re-absorbed into the body.
It depends on the time involved. $250 for 15 minutes (which is
usually sufficient time to treat one patch of spider veins); $450 for
half hour; and if you need more time, we’ll call you back.
Q : What are spider veins?
Q :
Spider veins, also known as telangiectasias, are small, thin veins How does sclerotherapy compare with other
that lie close to the surface of the skin. They can be thought of as treatments for spider veins?
the branches of a tree and don’t serve any purpose. They usually
Sclerotherapy is considered to be an very effective first-line treatment,
appear as one of three basic patterns – a group of veins radiating
and we rarely use laser for spider veins. There are potentially more
from a dark central point; separate lines; or branch-like shapes. They
complications with laser. It’s more painful, tedious, and costly. Also, if
can be contributed to genetics, weight gain, prolonged standing or
you have type four skin or greater, there is a risk of hyperpigmentation
sitting, and pregnancy or other events which may cause elevated
or scarring with laser, so it would not be an option.
hormones.
How do I get more information or schedule a
Q :
Q :
What can I expect from sclerotherapy?
consultation?
The procedure treats only those veins that are currently visible, and
Please schedule your dermatological consultation with Dr. DeEtta
is mostly painless, although you may feel small needle pricks and
Gray at the Spa Medica Front Desk or by calling (425) 861-6281.
possibly a mild itching sensation. And yes, you’ll notice instant results
with the first treatment. The veins will appear lighter as the sclerosing
solution pushes the blood out. Immediately after this, the veins swell
due to an irritant response, shut down, and disintegrate over time. In
addition, prescription-grade, compression stockings may be advised
for larger spider veins, reticular veins, and varicose veins to provide
compression of the veins during healing and reduce the risk of
hyperpigmentation. Depending on the volume of veins on the legs, it
may take 2-4 treatments or more to achieve desired results.
Q : What is the recovery time?
You might experience mild bruising at the injection site, which
generally fades within a month, so you may wish to avoid wearing
any leg-baring clothing during this time. However, your activity level
should not be limited in any other way. In fact, walking and exercising
(just not the day after) are encouraged to promote blood flow through
the surrounding veins. It takes approximately 3-4 weeks for the
veins to reabsorb and get cleared by the body. If you need a second
treatment, it may be performed after a month to allow for sufficient
healing time.
Q : Who is not a good candidate for sclerotherapy?
Unless someone has a clotting disorder, there aren’t
any candidates who can’t benefit from sclerotherapy.
Occasionally, a patient may get a superficial clot in the
veins after they’ve been injected and they turn bluish
in color. However, it’s of no consequence as the
blood eventually reabsorbs.
PROCLUB.COM 57

MEET:
Leslie
Carney
Medical Aesthetician
As Spa Medica’s aesthetician, Leslie Carney offers a comprehensive
approach to therapeutic skincare, working in tandem with Dermatologist
Dr. DeEtta Gray and Nurse Practitioner Cari Widmer. “They work from
the inside-out and I work from the outside-in,” says Leslie. “I see many
patients with acne-prone or sensitive skin. Many women come to me
because they want to age gracefully and aren’t interested in cosmetic
surgery. Most of my patients are between 40-60 years old and I see them
on a regular basis, not just for a casual facial. As you get older, skincare
becomes completely different. It’s not just about putting heavy creams on.
It has to do with knowing what your individual issues are and addressing
them, going case by case. I’m very goal-oriented. I start with a skincare
consult and go from there, taking it slowly and methodically and working
over the course of several months to try and make an improvement.
Everybody’s skin is so different.”
This is Leslie’s second career in the medical field. Her first career of
12 years was as a nutritionist working in wellness and patient education
at a medical center. Recognizing a necessity to address the needs of
children and expectant mothers, she also worked as a childbirth educator
and labor assistant, where she developed a parent resource center to
help increase parental awareness of childhood diseases and learning
disabilities. Her passion turned to skincare as she became increasingly
involved in patient care.
“As we age, our skin gets a little sluggish, giving it a pale or yellow
color with pores that may appear larger,” says Leslie. “Proper cleansing
and exfoliating will give the skin a healthy glow and help your homecare
products work more effectively. Normal aging presents with loss of
elasticity and skin that appears thinner with areas of discoloration. UV
damage goes deep, and as we age, it starts to show. To combat this,
I usually recommend products that will protect against future damage
and help correct the damage that has been done. Today there are so
many options to help with these common complaints. The combination of
chemical peels and clinical facials has been helpful in addressing these
issues. Over time, I can help women even out their skin tone and soften
lines and wrinkles. It’s so rewarding! I really enjoy being able to help
women feel better about aging.”
Patty
Patty has been Leslie’s patient for the past year. She receives a facial
treatment on a monthly basis.
“As winter set in, my skin dried up and was in bad shape. Last week,
I received a facial from Leslie and… Voila! It’s just a thousand times
better instantly. My face looks and feels better, and is responding better
to products. It was really successful. This week we’re doing a body
treatment. It’s nice to have Leslie because I don’t have to worry about
this myself. I come in and present my issues to her. She provides the
appropriate treatment, and I’m on my way. It’s the way to go. Leslie has
great knowledge about skin, how to treat it and what it needs, a very good
practical approach. I wish I’d started this in my 20s. As my skin ages and
new treatments become available, it’s great to know that I’ve got her as a
resource to tell me what’s available. I love having the resource who can
teach me what I need to know and try to replace that 20 years of skin
damage that I managed to create on my own.” Patty
Photo: Gerald Pope
58 PRO PULSE MARCH-APRIL 2008

auto salon
By Mike Murphy, Vehicle Services Manager
Keep Your Car Looking Great!
Although the Auto Salon is here to help you keep your car clean, shined
and protected from the Northwest elements, there are other factors that often
detract from that “new car” look.
In spite of a vehicle’s long-lasting finish, incidents, such as minor dents,
door and panel dings, front and rear bumper scuffs, painted alloy rim damage,
and those annoying rock chips in your windshield, age the appearance of your
car and diminish its value. They also increase your costs when returning a
leased car. Fortunately, technology has helped advance the solutions to these
problems, making the fixes quicker and less expensive.
The Auto Salon has teamed up with several experienced technicians to
provide less expensive solutions than traditional body work or replacement
of these parts. They can be easily repaired on site at the Auto Salon for your
added convenience. By pre-inspecting your vehicle, we can quote an estimate
for these services.
• Plastic bumpers (even textured ones), outside mirrors and plastic
painted body moldings can be repaired and painted without the
total part replacement that dealers and body shops will quote. The
technicians use all the proper preparations, fillers and paints to give
long-lasting results.
60 PRO PULSE MARCH-APRIL 2008
• Many types of door and panel dents or small dings can be fixed without
the traditional sanding, filling and painting, preserving the integrity of
the vehicle’s original factory finish. Technicians use specially designed
tools that allow them to access the problem area and actually massage
it out from the inside. The location of the dent on the car is important.
For example, a dent on the edge of a door, trunk, or hood most likely
cannot be fixed using this process, as it may not be accessible from
inside. We can help you determine if it is repairable. When paint touchups
are required, you may purchase a touch-up bottle from your dealer
(usually $10-15) which we can apply for you.
• Painted alloy wheels that have been gouged or scraped can look like
new. Our technicians use the appropriate fillers and paint to make them
like new.
• Seventy percent of all glass damage is repairable. Using resins that are
constantly being improved, technicians can not only fix your glass, but
make it stronger. In addition, the resin can create a repair that’s difficult
to detect. This technology can be used to repair the following types of
glass damage in automobiles: star breaks, combination breaks, or bullseyes.
Our vendor can even buff out minor scratches on window glass.
Some of us have used the wrong tool to scrape ice, haven’t we?
All of our technicians have a minimum of 15 years experience in their field.
They’re also the same vendors that many dealers use. The only difference is
that our costs are less. These alternatives are the perfect cost-saving answer
for dealer lease returns.
And it doesn’t end there. If you missed out on an upgrade when purchasing
your car, we can install it for you. We offer accessories and upgrades such
window tinting, 3M protective film, sunroofs, complete leather upgrades,
heated seats, remote start, alarms, backup sensors and video, DVD-video,
Bluetooth, dash panel upgrades, grill upgrades, and much more.
Our mission in The Auto Salon is to provide our members with additional
quality services that are less expensive than dealer costs. Call The Auto Salon
at (425) 861-6294 or visit us at www.proclub.com and click on “Amenities.”
Photos: Gerald Pope

group fitness
By Christina Hoffer, CSCS
Beach Body Makeover
The countdown to summer has begun. And that means shorts, tank tops,
and swimsuits! Are you ready to evolve your body to hit the surf and sand
looking and feeling your very best?
Enroll in this unique three-month class designed to get your body ready
for the beach. Each day of the week brings a different focus, whether it’s
cardiovascular conditioning or building core strength. We’ll work on chiseling
those abs, defining those legs, and strengthening and toning the entire body
from head to toe. Once a week (weather permitting) we’ll even take our
workout outdoors. Progressive in nature, this class is designed to get you
trimmed, toned, and beach-body buff over the course of the summer.
Our seasoned instructors will even offer tips on how to look your best (see the
tip on how to instantly look five pounds lighter). Make this your summer to
walk down the beach with a renewed feeling of confidence and energy!
Want to Look Five Pounds Lighter?
Try This Tip from Christina
The quickest way to look as if you’ve lost weight is to stand up straight. Yes,
your grandmother was right! Sitting or standing up in perfect posture helps to
lengthen the body, which makes it look naturally trimmer and fitter.
Throughout the day, consciously increase your awareness of your spinal
alignment and focus on the following five points.
Pull your abs in (not “sucked in” but a mild contraction of the
deepest layer, the transversis abdominus).
Keep your sternum (breastbone) lifted.
Pull your shoulder blades down your back, as if tucking them into
your back pockets.
Imagine a string attached to the crown of your head pulling your
head up.
Are you holding your breath? Breathe! Oftentimes we hold our
breath when we contract our abdominals, but this is actually
counterproductive.
Remember, your “core” muscles are your foundation. Standing taller will help
you look and feel better!
Photo: istockphoto.com
62 PRO PULSE MARCH-APRIL 2008

personal training
By Jason McWalter, CSCS
Improve Your
Climbing Performance
Photos: Gerald Pope at Vertical World
64 PRO PULSE MARCH-APRIL 2008

Now is the perfect time to start training for rock climbing in order to climb harder and
longer this summer. To get the most out of your summer, it’s important to get on the
wall and perform sport specific movements. It’s also vital to cross train to improve
your balance, flexibility, core stability, and strength.
A common mistake many climbers make is to focus on training the back and forearm muscles.
When you’re climbing 2-3 times per week for two or more hours, your back and forearms get
used a lot. So it doesn’t make sense to do extra sets of back and forearms. This makes you
more susceptible to overtraining and muscular imbalance, which leads to injuries. Muscular
imbalance occurs when a lopsided force acts on a joint, resulting in many complications, such
as poor posture and joint instability. So rather than focusing on the same muscle groups used in
climbing, it’s important to focus on the opposing muscle groups to maintain muscular balance.
Ready to take your climbing to the next level? Want to
be in shape for this summer? Here are three exercises to
improve climbing performance.
3
1
Cross Foot to Elbow
(core & flexibility)
Weight
shifting
on blocks
(balance)
2
Straight Leg
Pull-ups
(strength
& core)
Perhaps you’re brand new to climbing? Here are three
tips for beginners.
High feet: Once you move your hands, move your feet before reaching again. This raises your
body and allows you to make easier reaches.
Hips close to the wall: The further your hips are away from the wall, the more gravity pulls you
down towards the ground. The more gravity pulls you towards the ground, the harder it is to
hold on.
Climb with straight arms: When your arms are bent, you are contracting your muscles and you
fatigue quickly. Keeping your arms straight when looking for your next hold allows you to climb
longer before getting tired.
Staying Motivated
...with your fitness goals
Personal Trainer Erica Saunders
Make a workout schedule and hold
yourself accountable, tracking the
days that you followed through.
Having this visual cue will help
keep you motivated. Also, be sure
to set an attainable goal (such
as tackling Tiger Mountain rather
than Mt. Rainier if you’re a beginning climber) before
moving on to the next goal. A personal trainer, as
well as some group fitness classes, can be great
resources to help you with a progressive program.
Also have a backup plan for alternative exercises
when you’re unable to stick to your routine due to
weather or other unexpected conditions.
Personal Trainer Milla
Kviatkovsky
Find an event that you’ve always
wanted to do. Then convince a
friend, spouse, or co-worker to
sign up for the event with you
and begin training together. This
will motivate both of you to keep
working hard every time you come in. Be sure to
also schedule recovery days, allowing your body to
re-energize. You’ll feel fresh, avoid fatigue, and your
workouts will be more enjoyable.
…with your nutritional goals
Personal Trainer Katherine
Wygant
Preparation is key. Take some
time on Sunday to prepare all your
protein for the week, including
chicken, fish, and meat. Premeasure
or weigh your food
ahead of time as well (e.g. berries,
oatmeal, etc). This way, gathering food for each day
during the week becomes a breeze.
Personal Trainer Jessica Hopkins
Planning your meals over the
weekend not only saves you time
during your busy work week and
reduces the amount of stress
related to food preparation. It also
reduces impulse eating and having
to settle for unhealthy options. It’s
also fun, easy, and saves you money!
PROCLUB.COM 65

seattle GROUP FITNESS - adults
Free-Intro Class: YOga
Want to get involved in
Group Fitness classes
but don’t know where
to start? Come join us
on select Sundays to
experience the basics
of yoga.
No sign up required.
Please visit our website at proclub.com for the most
current class schedule. Schedule subject to change.
FREE–Classes
Open to ages 14 and up and adaptable to all fitness
levels. Visit proclub.com for a complete schedule.
Amazing Abs
Step Funk
Circuit Conditioning
Get the most out of your workout. You will take on
lunges, jumping rope, squats, core work, speed and
agility drills, and upper body strengthening utilizing
tubing and weights.
March 16 or April 20
6-6:55 p.m.
Dynamic Functional Training
Time T, TH, 9:30-10:25 a.m.
W, 12-12:55 p.m.
SAT, 10-10:55 a.m.
Cost 10-class punch card for $30
or $5 per session
Indoor Cycling
Our Indoor Cycling classes are a wonderful way to go
for a ride with an seasoned instructor without ever
leaving the building. Whether you are an experienced
cyclist or a newcomer looking for a great cardio and leg
workout, please come and enjoy.
TImes M, W, 6:30-7:25 a.m.
M, 6-6:55 p.m.
W, 9:30-10:25 a.m.
SAT, 8:45-9:40 a.m.
Cost 10-class punch card for $30
or $5 per session
Yoga
Build strength, stamina, and flexibility while lowering
stress and releasing tension. Learn breathing
techniques, inversions, twists, and backbends in a
progressive and safe way. Sign up monthly.
Develop a relationship with your body in a whole new way! After an
assessment of your body’s strengths and weaknesses, experience a unique
workout which includes a dynamic series of movements designed to retrain
your body’s basic movement patterns and develop increased coordination.
Sign up monthly
Time
Cost
T/TH, 6:30-7:25 a.m. (All levels)
T/TH, 6-6:55 p.m. (All levels)
SAT, 11:05 a.m.-12:20 p.m. (All levels)
$30-40 (M) or $12.50 (drop-in)
March 3-31, April 2-30
MonDay/ Wednesday, 7:30-8:25 p.m.
$50 Monthly
66 PRO PULSE MARCH-APRIL 2008

Meet the New
Cast at Seattle!
Dave
Macaluso
MBA,
Seattle Assistant Manager
Colin
Carriker
Seattle Personal Trainer
Jason
McWalter
CSCS,
Seattle Personal Trainer
Dave relocated to Seattle from Montana,
where he enjoyed outdoor activities and open
spaces. He graduated from University of
Montana with a B.S. in Health Science and
Human Performance, in addition to a M.B.A.,
while participating in Track and Field as a
decathlete. Dave has avidly participated and
trained individuals in speed enhancement and
functional movement. He currently trains for
triathlons.
Colin enjoys helping his clients achieve both
short and long-term goals by tailoring their
workout programs. He is excited to share proper
form and technique with clients of all ages
and fitness levels, while maintaining the most
current knowledge regarding resistance and
cardiorespiratory training recommendations.
In addition to being a state certified and
nationally registered EMT, his interests also
include soccer, rock climbing, running, and
ultimate Frisbee.
Jason enjoys participating in a variety of activities
including rock climbing, football, baseball,
power-lifting, basketball, and track. He qualified
and competed in the World Bench Press and
Deadlift (WABDL) Championships from 2002-
2004, winning the World Championship in
2002 for the deadlift. While at Oregon State,
Jason taught rock climbing and was a strength
and conditioning coach for both football and
softball. Since joining PRO Sports Club in 2006,
Jason has been a Group Fitness instructor for
Winter Sports Conditioning. He enjoys working
with people of all ages and athletic abilities.
PROCLUB.COM 67

The Finish Line
Josh (Fitchitt),
I FINISHED!!! And I can still walk (albeit, sore, but
nothing permanent).
I wanted to take a few minutes and say thanks for
the outstanding support you have given me over the
years. As you said I would, I set a personal best.
OK, it was my first marathon, but hey. I wound up at
4:57:28.3 to be exact, which put me at 164th in my
age group, and 1074th overall.
Three plus years ago, when I decided I had to get in
better shape and signed up for Boot Camp, I could
not finish the two mile run in the PFT without walking.
Now, I’ve completed a marathon! I did not walk a step
the entire race, except perhaps trying to drink on the
run. Your positive attitude and encouragement has
made a huge difference to me. I started Boot Camp
mostly because, as my then two-year-old daughter
became more active, I wanted to make sure that
I could keep up with her. Seeing her huge smile
and getting a big hug from her after I crossed the
finish line was one of the best feelings I have ever
experienced.
Over the last three years, I have battled through
knee problems, stress fractures, you name it.
And to be able to finish a marathon - well, it is
something that I never imagined myself being
able to do.
I stuck to my race plan and finished
strong. I still had enough in the tank to
get up Madison, Interlakken, and Lake
View (which was an evil trick played by
someone).
Dr. Roberto H. Bamberger
Photos: Gerald Pope
Editor’s Note: Roberto had never run a race before attempting the Seattle Marathon in the fall of 2007. He was inspired and encouraged after seeing other
Boot Camp participants do so. He attributes his success to the camaraderie of fellow participants, the supported training runs, and also the encouragement
of Personal Trainer, Billy Peterson, with whom he scheduled a couple of training sessions. He says that his future goals are “keeping up my fitness level so
that I can do one or two races a year, likely a half and full marathon.” Our heartiest congratulations, Roberto!!
68 PRO PULSE MARCH-APRIL 2008

The Finish Line
Heather Harper
Jr. National Swimmer
When Heather Harper sets her mind to achieve a goal, she succeeds. A
couple of years ago, at 12-years-old, she was ranked 11th in the country in
the 50-meter breaststroke. So last May when she decided she wanted to take
her swimming to the next level, she sat down with Head Coach (and personal
trainer) Justin Berry to talk about a training routine.
“I’d never set a swimming goal before,” says Heather. “For me, swim team
was to swim and hang out with friends. But then, after each meet, I began
to set a goal for the next meet. It was hard at first to keep up the momentum
because I didn’t really see results. But I believe that anyone can do anything
they want to do if they really set their mind to it, even when it gets really hard.
I’ve had plenty of breakdowns in the pool where I felt, ‘I can’t do this.’ But it
was always during those times that something would happen. Justin would
tell me how proud he was of me, or one of my friends would say, “Wow,
Heather, you’re amazing!” And I’d realize, ‘This is why I’m here.’ You just have
to keep reminding yourself of your goal and why you’re doing what you’re
doing. Otherwise it’s not going to work out the way you want.”
In December, at the Pacific Northwest Swimming Championships, Heather
finally had her chance. The event was the 100-yard breaststroke, and two
lanes down from Heather was a seven-time Olympic qualifier. Heather was
nervous but Justin reassured her, “You’ve worked hard and done everything
you can to get here. You deserve to be here and I know you can do it. You can
race her.” Heather dove right in and when she finished she was too nervous to
look around. She had cut it close at the preliminary rounds and hadn’t made
it then. But then she saw her time. She had the qualifying time to make Jr.
Nationals!
“It didn’t really sink in until one night we were sitting at the dinner table
and talking about plane tickets,” says Heather. “All of a sudden I thought,
‘This is actually happening. I’m talking about going to Jr. Nationals in Florida!
That’s so crazy!’”
“We’re very proud of Heather, not only for her swimming but for whom she
is as a person,” says her mother, Marcia. “That comes from finding balance
in all areas – family, education, eating wisely, taking time to sleep, work ethic,
training – and being a complete person. Justin and all the coaches are so good
in making sure that the kids have that balance. Part of being on swim team is
having a coach that you enjoy, friends that you enjoy, and those friends having
families that you enjoy. What we have so loved about being here at the PRO
Sports Club is that we feel like there are people whom we enjoy, as much as
coming here to be athletic and train.
“We feel like this is just such a wonderful environment for our children with
everything under one roof. Justin’s background as a personal trainer was an
added bonus. Heather has had some physical therapy here, and it’s great
knowing that her swim coach and her physical therapist are working together.
Justin even brought in a dietitian to speak to the team a couple of times. They
had foods out for the kids to see what the choices would be, giving them
the ability to make good choices, and there were some things that really hit
home.”
“Our philosophy is that you can participate in swim team and also continue
to be involved in other activities, whether it’s piano lessons or advanced math
or dance,” says Head Coach Justin Berry. “We support kids in continuing to
develop all their other areas of interest. And if they’re interested in making
swimming their main focus, we have the ability and the quality of program to
provide them with what they need to achieve their potential.
“Our competitive level is rising. This past championship meet we had,
for the first time ever, several top-eight finishers in multiple events in our
younger age groups thanks to the excellent work of Assistant Coach Maudry
Speight. Our older swimmers continue to develop and deliver at higher levels
as well. And perhaps, most exciting, is that this year we have more and more
regular participation by our youngest swimmers in novice competitions. This
demonstrates we are continuing to elevate our competitive performance level
across the board. We have improved so much through the hard work of the
coaches and families in the last four years, and the future looks bright.”
Editor’s Note: Our congratulations to the entire swim team for their continued
success. And our heartiest congratulations and best wishes to Heather at the
Jr. Nationals in March.
PROCLUB.COM 69

header
By Raheena Charania
March 2008
fitness planner
S M T W T F S
Tip of the Month:
Take some time to stretch
or do core exercises while
watching your favorite TV
program.
Personal Trainer Doug Black
Have you
scheduled your
Functional
Movement
Screen yet?
(see page 34)
1
Water Fun
Night with the
Lifeguards
2
3
NEW!
Bridal Body
Makeover begins
NEW!
Jr. Karate class
begins
4 5 6 7 8
Free 20/20
Lifestyles
Introduction
Seminar
Mixed Night
Tennis Social
9
10
11 12 13 14 15
Adult 3-on-3
Basketball
Tournament
Rowing Clinic
Meet a
friend at your
favorite group
fitness class…
...And have
lunch at The
Bistro after.
NEW! Introduction to Ballroom Dancing
16
Free Intro Class:
Yoga (Seattle)
17
Open enrollment
for ADULT group
swim lessons
18 19 20 21 22
NEW! Introduction to Ballroom Dancing
Open enrollment
for YOUTH group
swim lessons
Free 20/20
Lifestyles
Introduction
Seminar
Men’s Night
Tennis Social
23 24 25 26 27
Easter
Club Hours
12 - 8 p.m.
30 31
Spring Break
Hoops Camp
Super Camp
20/20 Alumni
Event: Clothing
Closet
For more details, see the Programs Calendar on pages 72 - 79 or visit proclub.com.
28 29
Photo: Gerald Pope
70 PRO PULSE MARCH-APRIL 2008

April 2008
fitness planner
S M T W T F S
trainer Tip:
Buy a water bottle and
carry it with you. Being
dehydrated even 1-2% can
affect your performance.
Personal Trainer Christina Hoffer
1 2 3
Free 20/20
Lifestyles
Introduction
Seminar
Spring Break Hoops Camp & Super Camp
4 5
Free Intro Friday:
Pilates Mat/Tai
Chi/Yoga
Mixed Night
Tennis Social
NEW! Introduction to Ballroom Dancing
6
7
20/20 Kids
Spring Session
begins
8 9 10 11 12
Jump Rope Camp
Spring Break Hoops Camp
NEW! Introduction to Ballroom Dancing
Discover
Racquetball
Squash Spring Pro
Classic Tournament
13
20
Squash
Spring Pro
Classic
Tournament
Free Intro Class:
Yoga (Seattle)
14
Order your
flowers for
Valentine’s Day
delivery
21
Open
enrollment for
ADULT group
swim lessons
15 16 17 18 19
Wallyball Spring
League begins
Registration
Deadline
Volleyball League
Free 20/20
Lifestyles
Introduction
Seminar
Men’s Night
Tennis Social
Free Intro Friday:
Yoga
22 23 24 25 26
Open
Discover
enrollment for
Racquetball
YOUTH group
swim lessons
Free Intro Friday:
Circuit Training/
Indoor Cycling
Water Fun
Night with the
Lifeguards
27 28 29 30
Start off your
weekend with
H 2 O Cardio
For more details, see the Programs Calendar on pages 72 - 79 or visit proclub.com.
PROCLUB.COM 71

youth camps
discovery bay
jump rope Camp
(ages 5-10)
Jumpers learn single rope tricks, partner skills,
Double Dutch and long rope with national award
winning instructors. The three instructors have
been jumping rope competitively for nine years
and instructing on the Eastside and at PRO
Sports Club for the last four years. The camp
features a performance for parents.
Time Monday-Thursday, 9-11:30 a.m.
Dates April 7-10
Cost $120 (M), $144 (NMCM)
Super Camp
(ages 5-10)
We call this camp “super” because it’s super
fun and filled with loads of exciting activities!
Each day includes instructor-led sessions on
cooking, Mad Science, and swimming. Lunch,
snacks and a movie included.
Time Monday-Friday, 9 a.m.-3 p.m.
Dates March 31-April 4
Cost $250 (M), $300 (NMCM)
pAVILION
Spring break
Hoops Camp
(ages 7-14)
Led by BCC Head Coach Jeremy Eggers and
Pavilion Manager Shawn Smith. This is a great
opportunity for players to take their game to
the next level. The focus will be on improving
fundamental skills in a fun and educational
environment. Lunch is catered by The Bistro.
Time Monday-Friday, 9 a.m.-3:30 p.m.
Dates March 31-April 4 or April 7-11
Cost $260 (M), $285 (NMCM), $310 (NM)
racquetball
Spring break Event
(ages 7-17)
Learn how to play racquetball or brush up on
your current technique. Racquetball instruction
will be followed by informal round robin play
where you’ll meet new players and have fun
practicing your new skills!
Time Thursday, 2:30-4 p.m.
Dates April 10
Cost $50 (M), $60 (NMCM), $78 (NM)
72 PRO PULSE MARCH-APRIL 2008 (M)=Member, (NMCM)=Child of Member, (NM)=Non-Member

programs calendar
March-April 2008 Schedule
20/20 lifestyles
FREE 20/20 Introduction Seminars
Introductory seminars for 20/20 Lifestyles will be held
in the Decathlon Room at PRO Sports Club, Bellevue.
Please call our office at (425) 861-6258 to register.
Time Tuesday, 6-8:30 p.m.
Dates March 4
Time Thursday, 6-8:30 p.m.
Dates March 20, April 3 & 17
Alumni Events
An exclusive invitation for current and former 20/20
members. To register, please stop by the Concierge
Desk or call (425) 885-5566.
FREE–Clothing Closet
An opportunity for the men and women of 20/20
Lifestyles to clean out their closets. Bring in your
clothes that are too big, and find some clothing to get
you through those in-between sizes.
Time Tuesday, 10 a.m.-6 p.m.
Date March 25
20/20/10
Want to lose up to 10
pounds in 6 weeks?
Program Includes:
• 6 Dietitian Appointments
• 18 Personal Trainer Sessions
• 3 Lifestyle Counseling Appointments
• Medical Guidance
Call (425) 861-6258 for more information.
ACTIVITIES
PRO Sports Club provides ever-changing, exciting
activities to appeal to your sense of adventure, enrich
your social schedule, and spark a new interest. For
more information on any of these activities, please visit
the Concierge Desk or pick up a flyer.
CPR (ages 14 and older)
Learn or refresh your skills and earn a CPR Certification
(valid for one year). Infant CPR will be covered in the
last 20 minutes of class and is optional.
Time Monday, 7-9:30 p.m.
Dates March 17 or April 21
Cost $25 (M), $30 (NMCM), $40 (NM)
(M)=Member, (NMCM)=Child of Member, (NM)=Non-Member
20/20 kids (ages 7-17)
20/20 Kids is a physician-supervised, 12-week
program offered to help children lose weight, and
feel healthier and happier. Safe, supportive and
fun, this program is one of the most successful
in the nation, with an 80% success rate for those
who complete the program.
The program fosters change in:
• exercise
• nutrition
• lifestyle
Call (425) 861-6258 for details.
AQUATICS
The Aquatic Center features four pools in beautiful,
spacious surroundings: a pool for lap swimming; a
family pool for recreational swimming; a teaching pool
(2-6 feet deep) with a ledge for children to stand on;
and a deep water, multi-purpose pool for swim team,
H2O Cardio, and other programs.
Private Lessons
For children and adults. Lessons may be scheduled at
any time with the instructor of your choice. We can also
help find an instructor for you.
30-Minute Lesson Rates:
1 person $32.50-$42.50
2 people $23-$27/person
3 people $19.50-$21.50/person
4 people $17-$19/person
Note: Rates based on instructor’s experience.
ADULT
Adult Group Lessons
Offered for all ability levels from beginner to advanced
swimmers. Become more comfortable in the water
and advance your techniques. Pick up a flyer for more
information.
Time M, M/W, T/TH, SAT
Dates February 25-March 22
March 24-April 26 (no class 4/5-4/10)
Cost $31-82 (M)
H2O Cardio: Aquatic Group Fitness Classes
Whether you are a fitness enthusiast looking for a
challenge, recovering from an injury, just beginning
an exercise program, or expecting a baby, H2O
Cardio classes are the perfect, balanced workout. This
reduced-impact exercise is easy on the joints while
challenging to the muscles.
Aqua Conditioning
Get a vigorous and fun workout in both shallow and
deep ends of the pool. Beginners are welcome to work
at their own level, while advanced participants can
push their limits.
Time M/W/F, 9:30-10:30 a.m.
Cost 1 class: $5; 10-class punch card: $30
Spring session
begins
April 7, 2008
H2O Cardio
Held in deep water, this class focuses on movements
which challenge your balance and core strength. This
wake-up workout to fun music will leave you energized
for the weekend.
Time Saturday, 9-10 a.m.
Cost 1 class: $5; 10-class punch card: $30
H2O Circuit
A fun and challenging mix of shallow and deep water
cardiovascular exercise combined with strength
resistance. All ability levels will find the right challenge in
this 50-minute workout designed to fit into a lunch hour.
Time T/TH, 12:15-1:05 p.m.
Cost 1 class: $5; 10-class punch card: $30
FREE–Hydro Fitness
Get your heart pumping in this energizing workout. A
variety of long and short lever movements combined
with buoyant, resistive equipment enhance cardio
and muscular strength and endurance. All levels are
welcome.
Time M/W, 8:15-9:10 a.m.
Masters Swim Team (ages 18 and older)
Organized workouts, competitions, and clinics for all
abilities. Team members can opt to compete in local
Masters Swim meets. A workout schedule is available in
the Aquatic Center or at proclub.com.
Time T/TH, 6:30-7:30 p.m.
Cost 1 class: $5; 10-class punch card: $30
Total Immersion (ages 18 and older)
Become a better swimmer. Swim with ease and enjoy
swimming as part of your fitness program with this
nationally recognized swim program. From beginner to
the veteran triathlete, our TI certified teaching experts
offer “Learn to Swim” programs, private lessons, and
workshops to help you achieve your goals.
Four Stroke Swim (members only)
Learn the fundamentals of the four competitive swim
strokes through a series of easy drills. We’ll cover a new
stroke and flip turns each week. You’ll receive a video
analysis of your four strokes along with a take-home
copy on a mini-DVD. Prerequisite: Intermediate swim
skills are required.
PROCLUB.COM 73

Time T/TH, 7:30-8 a.m.
Dates March 25-April 24
Cost $120 (M)
DUATHLON (ages 18 and older)
Learn to Swim (members only)
This program teaches breath awareness and relaxation
techniques for adults who may be uncomfortable in the
water, cannot swim or float, or are afraid of putting their
face in the water. This two-day class includes learning
breathing techniques in a classroom setting, followed
by learning how to float and glide in the pool.
Time T/TH, 11:30 a.m.-12:15 p.m.
Dates March 18-20
Cost $35 (M)
Try Total Immersion (members only)
This class introduces some of the Total Immersion drills
important for balance and core propulsion. The class
is a great precursor to the Triathlon swimming class.
Requirements: Comfortable with swimming and kicking
the length of the pool.
Time M/W/F, 12-1 p.m.
Dates March 10-14 or April 21-25
Cost $100 (M)
Create a Workshop (ages 18 and up)
If you’re interested in doing triathlons next season, or
just wish to add swimming into your fitness routine,
these workshops will help you become the best
swimmer you can be. If our workshop times don’t fit
your schedule, get 3-5 people together and create a
workshop that works for you.
Cost
Your choice of short or long race:
Short: 500 yard swim and 3.1 mile run
Long: 800 yard swim and 4 mile run
Sunday, May 4
8 a.m.-Noon
Early Registration: $20 (M), $35 (NM)
Day of Race: $30 (M), $45 (NM)
For more information, contact
Eric Preston at (425) 895-6521 or
epreston@proclub.com
$400 (M), $495 (NM)
Triathlon Swimming
(ages 18 and older, members only)
This class helps prepare participants for open water
swims with a focus on building endurance and increasing
fitness through specifically designed workouts, which
include endurance, form, and cross training.
Time M/W, 7-8 a.m.
T/TH, F, 6-7 a.m.
Dates February 25-March 21 or March 24-April 23
Cost $18-36 (M), $16-32 (PSCTC)
YOUTH
Baby Aquatics (ages 6 months-3 years)
These parent/child classes introduce your child to water
in a safe, fun and structured environment using songs,
games, and repetition. (Adult water companion must
be a PRO Sports Club member.)
Dates
Cost
M, T, W, SAT, or SUN
February 25-April 27 (no class 4/5-4/9)
$85 (M), $102 (NMCM)
Infant Aquatic Survival (ages 6 months-3 years)
Infant Swimming Resource (ISR) is the most
comprehensive program of its kind dedicated to keeping
infants and young children safer in and around the
water. Infants as young at 6-12 months are taught to roll
into a back float position to rest and breathe. Children
ages 1-6 years are taught to swim face down, roll over
onto their backs to float, rest and breathe, and then flip
over to continue swimming to the edge of the pool.
Time
Cost
M-F, 9:30-11:30 a.m.
$86/week (plus $105 one-time registration fee)
PRO Swimming (ages 6-18)
Children receive training technique and endurance
at a level appropriate to their age and skill. The swim
season is 10-months long, starting in mid-September
and ending in July. Swimmers are welcome to join the
team at any time during the season. Open to members
and non-members of all swim abilities. Schedule a
tryout with Head Coach Justin Berry, (425) 895-
6588, jberry@proclub.com.
Water FUN (ages 8-13 years)
Night with the lifeguards (Movie & Pool Games)
Enjoy organized water games and activities with our
fun lifeguards. Afterwards, a movie will be shown and
snacks will be provided in the Decathlon Room. The
event will begin in the multi-purpose pool. Get ready for
a night of entertainment!
Dates
Time
Cost
Saturday
March 1 or April 19
5:30-9:30 p.m.
$20 (M), $24 (NMCM)
Youth Group Swim (ages 3-17 years)
Lessons are divided into two age groups – Pre (ages 3-5
years) and Youth (ages 6-17 years).
Dates
Cost
M, W, M/W, T, TH, T/TH, F, SAT or SUN
February 25-March 23 or
March 24-April 27
$41-82 (M), $49-98 (NMCM)
parents night out
(ages 3-8 years)
Let us watch your children while you enjoy
a night out. Your children will enjoy an
evening of swimming, dinner, and a movie.
Fridays*, 6-10 p.m. or
Saturdays*, 5:30-9:30 p.m.
$35 (M), $42 (NMCM)
NOTE: $20 for each additional child in same family.
Sign up at the Front Desk by 1 p.m. each
Friday. *No Parents Night Out March 21 & 22.
For more information call
Discovery Bay (425) 861-6247.
Child Care
Leave your children with us for up to six
hours. Reservations are required. Call
(425) 861-6247 or online at proclub.
com on the ‘Youth & Family’ page.
BELLEVUE
On-site (parents remaining at the club)
6 weeks – 11 months $8.00/hour
12 months – 3 years $7.50/hour
4 years and up $7.00/hour
One-on-one
$15.50/hour
Off-site (parents going off-site)
6 weeks – 11 months $8.50/hour
12 months – 3 years $8.00/hour
4 years and up $7.50/hour
One-on-one
$15.50/hour
Bellevue Hours
Monday-Friday
Saturday-Sunday
SEATTLE
Kindermusik
DISCOVERY BAY
8:30 a.m.-8:30 p.m.
8:30 a.m.-5:30 p.m.
On-site (parents remaining at the club)
6 weeks – 9 months $7/hour
10 months – 3 years $6.50/hour
4 – 8 years $6/hour
Seattle Hours
Monday-Saturday
8:30 a.m.-1 p.m.
Village (ages Newborn-18 months)
Through a unique blend of multi-level activities
that include creative movement, vocal play, object
and instrument exploration, and a colorful literature
component, your baby’s growth and development are
stimulated and all senses are engaged. Kit included.
Time Wednesday, 9:30-10:15 a.m.
Thursday, 11:30 a.m.-12:15 p.m.
Dates January 23-May 15
(no class, 4/1-4/3)
Cost $245 (M), $293 (NMCM)
Family Time (ages Newborn-7 years)
Story time and family jams, puppet play and happy
singing – this one-room schoolhouse approach to
music is a multi-layered learning environment. Each
week, a Kindermusik Educator introduces basic
musical concepts. Your family receives instruments
and structured free time to put the concepts into
play as your children enjoy music and movement
with hoops, scarves and tumble-around play. Family
Time activities encourage discovery and exploration,
while fostering sharing and developing social skills.
Families ties are strengthened. Your children begin
developing the skills they’ll need in school and on the
neighborhood playground.
Time Friday, 11:30 a.m.-12:15 p.m.
Dates January 25-May 16
Cost Parents + 1 child: $245 (M), $293 (NMCM)
Parents + 2 children: $395 (M), $473 (NMCM)
74 PRO PULSE MARCH-APRIL 2008 (M)=Member, (NMCM)=Child of Member, (NM)=Non-Member

Our Time (ages 18 months-3 years)
Uncover an engaging musical world while building
confidence, self-control and communication skills.
Singing, imitating sounds, rhyming and object
identification foster language skills. Creative movement
to various musical “moods” develops a sense of
balance, timing and spatial awareness. Listening and
turn-taking encourage blossoming social skills. Kit
included.
Time T, TH, 9:30-10:15 a.m.
T, TH, 10:30-11:15 a.m.
Dates January 22-May 15
Cost
(no class 4/1, 4/3)
$245 (M), $293 (NMCM)
Kids Gymnastics (ages 18 months-6 years)
Join Cynthia and Terry McKinnon, 25 year veterans
of child development, for a fun, safe, nurturing, and
motivating gymnastics experience. Develop and gain
strength, flexibility, balance, and increase gross motor
skills and focus, all in an environment where delightful
giggles abound.
Time M, T W TH
Dates January 7-April 24
(no class, 3/31-4/3)
Cost $153 (M), $184 (NMCM)
FITNESS CENTER
Personal Training
Allow our nationally accredited personal trainers to
design a personalized fitness program just for you.
Choose to meet your trainer three times a week, once
a week, or once in a while to freshen up your program.
Reserve your personal training appointment at any
Concierge Desk.
FREE–Blood Pressure Checks
Ask any fitness specialist to take your blood pressure.
FREE–Junior Equipment Orientation
For safety and comfort, juniors are required to attend
an orientation prior to using the facilities and receive
basic program design guidelines. Come dressed for
exercising. Sign up at any Concierge Desk.
Ages 8-11 (Parent must accompany child)
Tuesday, 5-5:30 p.m.
Saturday, 11-11:30 a.m.
Ages 12-16
Monday, 5-5:30 p.m.
Saturday, 11-11:30 a.m.
Body Composition Analysis
Bioelectrical impedance accurately estimates your
percentage of body fat and lean muscle mass. Sign up
at any Concierge Desk. Cost: $25
free!
Get Started
Fitness Program
Struggling with your workout? Sign up for
a free Get Started session. During this
one-hour appointment with a personal
trainer, you’ll define your goals, learn a
basic strength training and cardio workout
routine, receive tips on exercise, and
leave your session with a personalized
workout card. Open to all members.
Visit the Concierge Desk or Fitness Center
Concierge to schedule your Get Started session.
GROUP FITNESS
Please visit our website at proclub.com for the most
current class schedule. Schedule subject to change.
ADULTS
FREE–Classes
Open to ages 14 and up and adaptable to all fitness
levels. Visit proclub.com for a complete schedule.
Amazing Abs BabyRobics Below the Belt
Cardio Core Cardio Funk Low Impact
S-t-r-e-t-c-h Step 101 Total Kickboxing
Step
New! Step Circuit
Beach Body Makeover
Get in shape this summer! This unique, three-month
class is designed to have you looking your best with
cardiovascular activities and a resistance workout
designed to tone your abs. Sign up today!
Time M/W/F, 7:30-8:40 a.m.
Dates June 2-August 29
Cost $395 (M)
Bridal Body Makeover
Designed for the bride-to-be or anyone looking to
tone up and increase their energy and stamina. This
13-week program features a progressively challenging
schedule in strength and cardio for maximum calorie
burn and muscle toning of crucial areas, and much
more!
Time M/W/F, 7:30-8:40 a.m.
Dates March 3-May 30
Cost $395 (M)
Circuit Training (ages 14 and older)
A blend of energizing cardio work with solid muscle
toning led by experienced instructors. Add variety to
your workout and get motivated to achieve the results
you desire.
Time M, W, F, 6:15-7:10 a.m.
T, TH, 7-7:55 a.m.
SAT, SUN, 9-9:55 a.m.
M, T, W, TH, 10-10:55 a.m. (Women only)
M, T, W, TH, F, 12-12:55 p.m.
M, W, 6-6:55 p.m.
T, TH, 6:30-7:25 p.m.
Cost 10-class punch card for $30
or $5 per session
Extreme Body Makeover
Achieve your fitness goals in this total body workout
which includes cardiovascular exercise, strength
training, and flexibility. Class includes body composition
and circumference measurements to substantiate your
improvement from start to finish.
Level 1: T/TH, 7-8:10 p.m.
Level 1 & 2:
Cost
W/F, 7:30-8:40 a.m.
M/W, 6-7:10 a.m.
M/W, 9:15-10:25 a.m.
M/W, 5:45-6:55 p.m.
T/TH, 6-7:10 a.m.
T/TH, 5:45-6:55 p.m.
$55 per month
Indoor Cycling
Go for a ride with a seasoned instructor without ever
leaving the building. For experienced cyclists as well as
newcomers. Race Day is the last Friday of the month.
Times M, W, F, 6-6:55 a.m.
T, TH, 7-7:55 a.m.
M, W, F, SAT, SUN, 9:15-10:10 a.m.
M, T, W, TH, F, 12-12:55 p.m.
M, T, W, TH, 6-6:55 p.m.
Cost 10-class punch card for $30
or $5 per session
Mountain Conditioning
The “Alpine Start” will get your body conditioned for
exercising and help you build endurance for our annual
Mt. Rainier climb or any other outdoor activity. Strength,
cardio and stability training two mornings each week
will condition your legs, heart, and core for a variety
of optional Saturday “excursions” into the beautiful
Northwest wilderness.
Time
Cost
Introduction to
BALLROOM
DANCING
Ages 18 and older
Have you watched “Dancing with
the Stars” on ABC secretly wishing
you could be as dazzling on the
dance floor? Here’s your chance
to learn the basic elements of Fox
Trot, Waltz, Swing, Rumba, Salsa,
Cha Cha, and Tango. Enjoy this
night out dancing with a partner
(partner required but register
individually). Sign up monthly.
FRIDAYS
6:45-7:45 pm or 8-9 PM
$25 (M)
For more information, contact
Andi Wardinsky at (425) 895-6578 or
awardinsky@proclub.com
M/W, 3-4:25 p.m.
T/TH, 5:30-6:55 a.m.
$65 (M) per month
Pilates Circuit
Once you’ve completed a series of Pilates Reformer
classes, you’re ready to join Pilates Circuit. Using the
Reformer, Cadillac, Ladder Barrel, Chair, and Mat, you’ll
rotate through the Pilates studio. This class is a great
supplement to weekly private instruction.
Time Friday, 12-12:55 p.m. (Level 2 & 3)
Cost $92 (M) per month
new!
(M)=Member, (NMCM)=Child of Member, (NM)=Non-Member
PROCLUB.COM 75

Pilates Mat (ages 16 and up)
These fluid and energizing exercises stretch, strengthen,
and streamline, building stamina and core strength.
Level 1:
Level 1 & 2:
Level 2 & 3:
Cost
M/W, 11:30 a.m.-12:25 p.m.
T/TH, 7-7:55 a.m.
T/TH, 9:30-10:25 a.m.
T/TH, 12-12:55 p.m.
M/W, 7-7:55 a.m.
M/W, 10:30-11:25 a.m.
$55 (M)
MOUNTAINEERING
Experience a “high” By climbing some of the
most popular mountains in Washington
new!
Pilates Reformer (ages 16 and up)
Learn to work from your body’s core while increasing
overall strength and flexibility. One private session is
required prior to beginning.
Level 1: M, 7-7:55 a.m.
Level 1 & 2:
Level 2:
Level 2 & 3:
Cost
T, TH, 11-11:55 a.m.
M, W, TH, F, 6-6:55 a.m.
M, W, 12:30-1:25 p.m.
M, T, W, TH, 6-6:55 p.m.
TH, 11:30 a.m.-12:25 p.m.
F, 9:30-10:25 a.m.
M, W, 5-5:55 p.m.
T, 7-7:55 p.m.
T, TH, 9:30 a.m.-10:25 a.m.
$76-$115 (M)
Rowing Clinic
A new exercise to work your entire body. Join Jacque
Crockford, PRO Sports Club personal trainer and
collegiate rower, for a group rowing demonstration. This
class includes personal instruction, demonstrations,
technique drills and challenging individual workouts.
Day Saturday, March 15
Time 10:30 a.m.-12:30 p.m.
Cost $25 (M)
Sculpt in 4 Weeks
Using weighted bars, dumbbells, medicine balls,
stability balls, and tubing, sculpt your body as you
develop strength, endurance, and balance.
Time
Cost
M/W, 6-7:25 a.m.
M/W, 12-12:55 p.m.
T/TH, 7:30-8:55 p.m.
$40-45 (M) per month
Tai Chi (ages 14 and older)
Come and learn how to ground, center, and balance
your body while gaining greater peace of mind. Taught
by Terry McKinnon.
Time M/W, 12-12:55 p.m.
Cost $40 (M)
Yoga
Build strength, stamina, and flexibility while lowering
stress and releasing tension. Learn breathing
techniques, inversions, twists, and backbends in a
progressive and safe way.
Level 1: M/W, 8-9:15 a.m.
M/W, 10:30-11:45 a.m.
F, 8-9:15 a.m.
F, 10:30-11:45 a.m.
Free intro fridays
circuit training
March 28 or April 25
10-10:55 a.m.
Indoor cycling
March 28 or April 25
10:30-11:25 a.m.
Level 1 & 2:
Cost
pilates mat
March 7 or April 4
11-11:55 a.m.
tai chi
March 7 or April 4
12-12:55 p.m.
Join Personal
Trainer,
Carl Swedberg,
as he leads
you to new
heights like
never before!
M/W, 6:30-7:45 a.m.
M/W, 6-7:15 p.m.
M/W, 7:30 -8:45 p.m.
T/TH, 6:30-7:45 a.m.
T/TH, 10-11:15 a.m.
T/TH, 12-12:55 p.m.
T/TH, 5:30-6:45 p.m.
T/TH, 7-8:15 p.m.
F, 6:30-7:45 a.m.
SAT, 10:30-11:45 a.m.
$30-50 (M), $65/hour private session
Unlimited Yoga
Attend any yoga class throughout the month (excluding
classes at capacity) for only $90/month.
yoga
March 21 or April 18
12-12:55 p.m.
Free!
No sign up
required!
Mount Rainier Summit
June 19-22 for $1,995
(training, transportation, lodging, pre/post meals)
Sahale Peak Summit
July 19-21 for $1,250
(training, transportation, lodging, pre/post meals)
Eldorado Peak Summit
August 9-12 for $1,250
(training, transportation, lodging, pre/post meals)
YOUTH
Junior Karate (ages 5-12, all skill levels)
Develop a strong self-image and positive attitude!
Classes focus on safety awareness and basic skills.
Now offered on Mondays!
Time Monday, 4:30-5:25 p.m.
Saturday, 9-9:55 a.m.
Dates March 1-April 28
Cost $80-90 (M), $96-108 (NMCM)
Kids Super Fitness (ages 8-13)
Fun and fitness combined to improve endurance,
strength, speed, agility, and hand/eye coordination.
Time T/TH, 4:30-5:25 p.m.
Dates March 4-27 or April 1-29
Cost $40 (M)
Youth Cardio Dance (ages 7-13)
Work up a sweat while learning the latest dance
moves in a fun, supportive atmosphere. The instructor
simplifies moves by breaking them down in dance
styles ranging from jazz to cardiofunk and modern.
Time Monday or Wednesday, 4-4:55 p.m.
Dates March 3-31 or April 2-30
Cost $20 (M)
performance center
Our state-of-the-art Performance Center brings
together highly trained and dedicated coaches with
the latest training techniques and equipment used by
professional athletes. Challenge your body in a fun new
way with the latest cutting-edge workouts and begin to
function with greater ease, grace, and power.
76 PRO PULSE MARCH-APRIL 2008 (M)=Member, (NMCM)=Child of Member, (NM)=Non-Member

ADULT
Boot Camp
(ages 18 and older, members only)
Come prepared for an outdoor workout adventure! Plan
on being pushed while running and conditioning your
body. Rain or shine.
Time M/W, 7-8:25 a.m.
T/TH, 6-7:25 a.m.
Dates April 1-May 29
Cost $96-108 (M)
Sports Conditioning
(ages 14 and older, members only)
An unmatched workout experience that incorporates
training designed to enhance performance for a wide
variety of sports. Includes plyometric drills, speed and
agility movements, and strength training to improve
endurance, coordination, balance, core stabilization
and muscle definition.
Time
Dates
Cost
PAVILION SPORTS
We offer a wide range of sports and programs for
virtually every age group through leagues, camps, and
clinics. For more information please contact Shawn
Smith at ssmith@proclub.com or (425) 861-6267.
Private Basketball Training (ages 9 and older)
Develop the skills, strength, conditioning and confidence
necessary to get to the next level. All levels.
1 Individual: $35 (30 min.), $60 (1 hr.)
2-3 People: $20/player (30 min.), $35/player (1hr.)
Team Clinic: $150 (1hr.)
ADULT
M/W, 7-8:10 a.m.
M/W, 6-7:10 p.m.
T/TH, 6-7:10 a.m.
March only
$54-60.75 (M)
Adult Basketball League (Spring)
(ages 18 and older, members only)
This members-only league includes five co-ed divisions.
Each team requires at least eight players signed up and
paid by the registration deadline. Form your own team
or be placed on a team. Referees, scorekeepers, balls,
and uniforms provided for each game. T-shirts awarded
to all champions. Deadline for entry is April 1.
Time
Cost
F, 7:45-8:45 a.m.
$50 (M) per month
Badminton Club (members only)
New players and enthusiasts welcome. Badminton
takes speed, stamina, strength, power, agility and
nerve. Players must provide their own racquets.
Drop-In Play
Day Tuesday & Friday, 8:30-10:45 p.m.
Thursday, 12-1:30 p.m.
Sunday, 5-7:30 p.m. or 4-5 p.m.*
Cost $6/visit, $50/10-visit punch card,
*$6/family
Annual Dues
Cost $175 (March-December 2008)
Dodgeball League (Spring)
(ages 18 and older, members only)
Bring back your youth in our dodgeball league. Teams
consist of 8-12 players. Form your own team or be
placed on a team. “A” division uses rubber 8.5"
dodgeballs, while “B” division uses the official 8.5"
foam-composite, rhino skin dodgeballs. Deadline for
entry is April 8.
Day Thursday, 5:45-7:30 p.m.
Dates April 17-June 26
Cost $40/player before April 8
$45/player after April 8
Table Tennis Club (members only)
Drop-in for round robin play. League competitions held
throughout the year. Equipment is provided.
Drop-In
Time Tuesday, 6-8 p.m.
Dues $50 March-December 2008
(includes all drop-in and league play through Dec. 31)
FREE-Volleyball Drop-In
(ages 15 and older, members only)
Open to players of all abilities. Three courts can be set
up for drop-in play during the times below.
Time
Thursday & Sunday, 8 p.m.-close
Volleyball Clinics
(ages 15 and older, members only)
Bump, set and spike your way to fun and fitness. These
clinics focus on the skills necessary to take you to the
next level.
Time
Cost
Thursday, 7-8 p.m.
$40 (M)
Wallyball League (Spring)
(ages 18 and older, members only)
An exciting game that resembles volleyball but played
in a racquetball court. Three co-ed divisions set up
to accommodate all skill levels. Deadline for entry is
April 7.
Time Tuesday, 6-9 p.m.
Dates April 15-June 17
Cost $25 per player before April 7
$30 per player after April 7
YOUTH
Junior Hoops (ages 5-13)
Build good fundamentals through group and individual
drills. Each session includes a scrimmage game at the
end of practice. Kids will be grouped by age and skill.
Junior baskets will be used for ages 5-8.
Weekdays
Times Monday, 4-5 p.m. (ages 5-6)
Wednesday, 4-5 p.m. (ages 7-8)
Thursday, 4-5 p.m. (ages 9-11)
Dates March 3-31 or April 2-30
Cost $50 (M), $60 (NMCM), $80 (NM)
Weekends
Times
Saturday,
10-11 a.m. (ages 5-6)
11 a.m.-12 p.m. (ages 7-8)
12-1 p.m. (ages 9-10)
1-2 p.m. (ages 11-13)
Dates March 1-29 or April 19-May 17
Cost $60 (M), $75 (NMCM), $90 (NM)
Micro Soccer (ages 5-7)
Build basic soccer skills in a fun environment. Includes
group drills, team-building games, and a scrimmage.
Classes held monthly in the Pavilion’s indoor setting.
Time
Cost
Tuesdays, 4-5 p.m.
$50 (M), $60 (NMCM), $80 (NM)
Varsity Hoops
Teams and clinics are coached by Jeremy Eggers,
Franklin Johnson, Michael Schick, and Shawn Smith.
Boys Teams (Spring, Intermediate-Advanced)
A customized program with a focus on drills and
skills, building in preparation for weekend games.
Guaranteed results! Teams formed by age and level.
Top players will have the opportunity to play in our PRO
Sports Club AAU league.
Time Monday or Wednesday, 6-10 p.m.
Dates April 14-June 25
Cost $75/player (M)
Adult Basketball Tournament (3-on-3)
(ages 18 and older, members only)
March Madness is here! Now is the time to put your
team together for our annual 3-on-3 tournament.
Teams must consist of at least 4 players, with a
minimum of 1 PRO Sports Club member. We will have
5 separate divisions: Men’s A, B, & C, Women’s, and
Co-ed. The Co-ed Divisions must have at least 1 female
on the court at all times. The tournament will also
include a 3-point Competition, Obstacle Skills Course
and a raffle. Deadline for entry is March 4.
Time Friday, 4-7 p.m.
Dates March 14
Cost $60/team ($80 after deadline)
Adult Basketball Workshop
(ages 18 and older, members only)
This intensive skills clinic focuses on effective ball
handling and shooting techniques. Improve your play
and learn to enjoy the game even more.
(M)=Member, (NMCM)=Child of Member, (NM)=Non-Member
V O L L E Y B A L L L E A G U E
SPRING SEASON (Ages 18 and older, Members only)
Join us for our first annual Spring
Volleyball Leauge. This league
includes three co-ed divisions. Each
team will be required to have at
least six players signed up and paid
by the registration deadline. Players
can form their own teams or sign up
individually to be placed on a team.
Come join the fun!
Registration deadline: Thursday, April 17
Fridays,
may 1-june 26
games between 4 & 8 p.m.
$25/player playing on one team
PROCLUB.COM 77

Grades 4-6:
racquetball
Racquetball is an exciting game that offers a great
workout at any level of play. We have seven racquetball
courts. Racquet rentals are available at the Concierge
Desk for $3 per racquet. For more information, contact
Donna Triemstra at (425) 861-6285.
Private Lessons
30 minutes $34 (M), $39 (NM)
45 minutes $50 (M), $55 (NM)
60 minutes $60 (M), $65 (NM)
Semi-Private Lessons (2 players)
30 minutes $25 pp (M), $30 pp (NM)
45 minutes $33 pp (M), $38 pp (NM)
60 minutes $38 pp (M), $43 pp (NM)
ADULT
FREE–Co-Ed Beginner Clinic
Establish the basics, including stroke mechanics,
fundamental skills and rules of the game in this one
hour lesson. Offered quarterly.
Time Thursday, 5:30-6:30 p.m.
Date May 1
FREE–Round Robin
(members only)
Sign up for a fun evening of informal competitive play.
Sign up by 12 p.m.
Time
Practice T/TH, 4:30-6 p.m.
Saturday games 1-5 p.m.
March 4-May 15 or June 2-August 28
Grades 7-9: Practice M/W, 4:30-6 p.m.
Saturday games 1-5 p.m.
March 5-May 14 or June 2-August 27
Cost $300 (M), $375 (NMCM), $450 (NM)
Girls Teams (Intermediate-Advanced)
See description above.
Grades 4-9: Practice T/TH, 4:30-6 p.m.
Saturday games 1-5 p.m.
March 4-May 15 or June 3-August 28
Cost $300 (M), $375 (NMCM), $450 (NM)
Boys & Girls Clinics (All levels, ages 10-17)
Take your game play to the next level through skills and
drills training sessions.
Time Wednesday, 3:30-5 p.m. or
Sunday, 1-2:30 p.m.
Date March 2-30 or April 2-30
Cost $70 (M), $85 (NMCM), $100 (NM)
Spring Team Try Outs:
Boys, Grades 4-6: March 4 & 6, 4:30-6 p.m.
Boys, Grades 7-9: March 3 & 5, 4:30-6 p.m.
Girls, Grades 4-9: March 11 & 13, 4:30-6 p.m.
Varsity Hoops League (Spring)
(AAU Boys & Girls, Intermediate-Advanced)
Join the intense indoor action of our Youth League!
There are four divisions (4th/5th, 6th, 7th, and 8th/9th)
and teams must have at least 8 players. Each team is
guaranteed at least 7 games and playoff competition.
Prizes awarded to all champions. Parents required to
sign a waiver form before the league starts. Deadline
for entry is March 7.
Grades 4-9:
Saturdays, 12-5 p.m.
March 22-May 10
$600/team
Monday, 5:30-7:30 p.m. (Women)
Wednesday, 5:30-8:30 p.m. (Men)
Discover Racquetball (Beginner)
The best program for getting started. Includes a new
racquet, eye guards, a can of balls, and a 60-minute
lesson that covers the basics.
Time Thursday, 6-7 p.m.
Date March 13 or April 10
Cost $80 (M)
Beyond Discover (Intermediate)
Are you beyond the beginner level and want coaching
on your stroke, serve, or strategy? The small class size
of 4 is ideal for individual instruction.
Time Thursday, 6-7 p.m. or 7-8 p.m.
Date March 27 or April 24
Cost $40 (M)
YOUTH
Junior Classes
An opportunity for junior players of all abilities to
improve their game, develop skills, have fun, and meet
other junior players for ongoing play. Sign up monthly.
Time Monday, 4:30-5:30 p.m.
Dates March 3-24 or April 7-28
Cost $40 (M), $48 (NMCM), $64 (NM)
SQUASH
Learn from our Squash Pro Azam Khan of the legendary
Khan Squash Dynasty. Lessons may be arranged
through the Concierge Desk in person or by calling
(425) 885-5566 with at least one day’s notice.
Cancellations made less than 24 hours ahead of
scheduled time will be charged full lesson amount.
Private Lessons
Azam will work with you one-on-one to help with stroke
mechanics, shot selection, game strategy, and better
serves.
30 minutes $42.50
45 minutes $57.50
60 minutes $72.50
Video Lessons
Record any match play and bring it home on DVD. Azam
will work with you on technique and strategy, analyze
your video to train you on court position, shot selection,
technique, strategy, serve, and serve return.
45 minutes $65/player
60 minutes $80/player
DVD
$10/recording
Ladder Play
Compete with other ladder players to improve your ranking
and rating. Play at your convenience. Visit proclub.com or
contact our Squash Pro Azam Khan, for more information
at (425) 861-6235.
ADULT
FREE–Co-Ed Beginner Clinic
(Members only, ages 18 and older)
Learn or improve your squash game. Review your
forehand and backhand technique, as well as your
serve and service return. Offered quarterly.
Time Thursday, 5-6 p.m.
Dates May 1
Discover Squash
(Beginner)
Interested in learning the game of squash? Join our
squash pro for this one-hour clinic and receive a new
racquet to get started.
Time Thursday, 5-6 p.m.
Date March 13 or April 10
Cost $95 (M), $114 (NMCM)
Squash
pro classic tournament
Spring Season (ages 7-19 years)
Back by popular demand! Open
tournament for all levels of play, ages
7 and older. Includes t-shirt, food,
refreshments, Friday night drink,
Saturday breakfast & dinner, and Sunday
breakfast. Prizes for all winners.
friday-sunday, april 11-13
$45
FREE–Round Robin
(Members only)
Informal competitive play where the courts are already
reserved. Simply show up and compete with players
of all levels. This is a great opportunity to meet new
steady partners.
Time M, W, 5-8 p.m. (Co-ed)
YOUTH
Junior Clinics (ages 7-18)
Azam works with young players conducting drills, games,
competition and instruction, making it fun for all.
Time
Cost
Wednesday, 4-5 p.m.
$15/class (M), $18/class (NMCM)
TENNIS
PRO Sports Club offers an outstanding tennis facility
with six indoor courts. In order to reserve a tennis court,
you must be a tennis member.* However, non-members
are welcome to take tennis lessons and members are
welcome to bring non-members as guests for a fee of
$18.** We offer racquet rentals for $3 per racquet.
Balls are sold in the Pro Shop for $3.50 (plus tax).
*Court reservations can be made through the Concierge
Desk in person or by calling (425) 885-5566.
**A non-member is limited to one guest visit per month.
Private Lessons
30 minutes $39 (M), $46 (NM)
60 minutes $65 (M), $72 (NM)
Semi-Private Lessons
Group of 2:
30 minutes $30/p (M), $37/p (NM)
60 minutes $43/p (M), $50/p (NM)
Group of 3:
30 minutes $28/p (M), $35/p (NM)
60 minutes $38/p (M), $45/p (NM)
Group of 4:
30 minutes $27/p (M), $34/p (NM)
60 minutes $36/p (M), $43/p (NM)
78 PRO PULSE MARCH-APRIL 2008 (M)=Member, (NMCM)=Child of Member, (NM)=Non-Member

ADULT
FREE–Weekly Activities (Tennis members only)
Drop & Drill (level 3.0 and up)
Practice hitting drills with other players. After an
extended warm up routine, players are paired off into
doubles matches.
Time Saturday, 12-1:30 p.m.
Perfect Match
Meet a new tennis partner. The pro will match players
of like abilities for drill and play.
Time
Sunday, 12-1:30 p.m.
Doubles Flights (Spring, Tennis members only)
Registration Deadline: March 29.
Ladies:
Time Wednesday, 9-10:30 a.m. (Level 1)
Wednesday, 10:30 a.m.-12 p.m. (Level 2)
Thursday, 10:30 a.m.-12 p.m. (Level 3)
Dates April 9-June 19
Cost $20/level
Co-Ed:
Time Tuesday, 9-10:30 a.m. (Seniors)
Dates April 8-June 17
Cost $20
Doubles Play Instructs (Tennis members only)
Daytime Ladies:
Rainier Monday, 10:30 a.m.-12 p.m.
Classic Monday, 9-10:30 a.m.
Emerald Thursday, 9-10:30 a.m.
3.0 NTRP Friday, 10:30 a.m.-12 p.m.
Dates April 7-May 23
Cost $192/level
Early Bird (Intermediate level)
Join Sunny bright and early in the mornings for an hour
of fast-paced drills and a games-based approach to
improving your tennis.
Time Tuesdays, 7-8 a.m.
Dates March 4-25 or April 1-29
Cost $92-$115 (M), $164-$190 (NM)
Tennis Socials (Tennis members only)
Men’s Night Social
A fun night of men’s doubles play plus the chance
to win prizes. Includes food and drinks in The Bistro
concluding play. Sign up with a buddy to play as a
team, or enroll as an individual and we’ll pair you up
based on level of play.
Time Friday, 7-9 p.m.
Dates March 21 or April 18
Cost $15/person
FREE–Mixed Night Social (level 3.0-4.5)
Join your favorite pro for mixed doubles fun. Bring your
partner or get paired up.
Time Friday, 7-8:30 p.m.
Dates March 7 or April 4
YOUTH
Junior After-School Programs (ages 4-18)
Join the tennis staff for drills, games, and supervised
play. Sessions vary in length from 8-12 weeks and are
grouped by age.
Time Friday, 4:30-5 p.m. - Mini (ages 4-5)
Friday, 5-5:45 p.m. - Teenie (ages 6-9)
M/W, 3:45-4:45 p.m. - Varsity 1 (ages 13-18)
M/W, 4:45-5:45 p.m. - Varsity 2 (ages 10-13)
T/Th, 4:15-5:45 p.m. - PRO Team (ages 12-18)
Date March 3-April 25
Cost $77-280 (M), $92-336 (NMCM)
(M)=Member, (NMCM)=Child of Member, (NM)=Non-Member
4 & 1 Tennis
(Advanced Intermediate)
Advanced/Intermediate tennis class for 3.0+ players.
Enjoy some drills with 4 participants and 1 pro.
Time Tuesdays, 1-2 p.m.
Dates/Cost March 4-25: $136 (M)
April 1-29: $170 (M)
Rush and Crush (level 4.0 and up)
This class is for players who already have a good
understanding of their stroke techniques (strong
level 4.0 and up) and are looking to sharpen their
skills for competition. Instructor Darrell Abang will
conduct drills designed to improve technique and
work on proper court coverage and strategies. This
class is fast-paced.
Time Wednesdays, 6:15-7:45 p.m.
Dates/Cost March 5-26: $204 (M), $268 (NM)
April 2-30: $255 (M), $330 (NM)
Beginner
Time Wednesdays, 12-1 p.m.
Dates/Cost March 5-26: $92 (M), $164 (NM)
April 2-30: $115 (M), $190 (NM)
Tennis With Darrell Abang
Pre-registration required. Sign up monthly.
Intermediate
Time Mondays or Tuesdays, 12-1 p.m.
Tuesdays or Thursdays, 1-2 p.m.
Dates March 3-31: $92-115 (M), $164-190 (NM)
Cost April 1-29: $92-115 (M), $164-190 (NM)
Advanced
Time Thursdays, 12-1 p.m.
Dates/Cost March 6-27: $92 (M), $164 (NM)
April 3-24: $92 (M), $164 (NM)
Advanced Beginner
With the aid of the ball machine, our pro will evaluate
your stroke and court movement. This class is geared
for advanced beginners who have developed all the
basic stroke skills.
Time Mondays, 6:15-7:15 p.m.
Dates/Cost March 3-31: $115 (M), $190 (NM)
April 7-28: $92 (M), $164 (NM)
Intermediate
Designed for intermediate players who want to
increase their intensity on the court.
Time Tuesdays, 6:15-7:15 p.m.
Dates/Cost March 4-25: $92 (M), $164 (NM)
April 1-29: $115 (M), $190 (NM)
Strong Intermediate
Fast paced for advanced players who like an element
of competition in their drills.
Time Thursdays, 6:15-7:15 p.m.
Dates/Cost March 6-27: $92 (M), $164 (NM)
April 3-24: $92 (M), $164 (NM)
Tennis With sunny park
Pre-registration required. Sign up monthly.
Lunch Time Tennis
(ages 18 and up)
Use your lunch break to join Sunny for an hour
of fast paced drills and a games-based approach
to improving your tennis. Minimum = 3 players;
maximum = 6 players.
Evening Tennis (ages 18 and up)
Enjoy your evening on the court.
4 & 1 Tennis (Intermediate)
Enjoy some drills with 4 participants and 1 Pro.
Use your lunch break to join Sunny for an hour of
fast paced drills and a games-based approach
to improving your tennis. Minimum = 3 players;
maximum = 4 players.
Time
Wednesday, 1-2 p.m.
Dates/Cost March 5-26: $136 (M)
April 2-30: $170 (M)
Discover Tennis (Beginner)
Learn the fundamentals of grips, ground strokes,
serves and scoring. As an added bonus, receive a
Wilson graphite tennis racquet and a can of balls to
get you started.
Time Saturday, 5:30-6:30 p.m.
Date March 8 or April 12
Cost $80 (M), $96 (NM)
junior weekend programs (ages 7-12 years)
taught by todd
sundays, April 13-June 29
(no class 5/11, 5/24, 5/25)
Swingers I (ages 5-7) Beginner
1:30-2:30 p.m.
Swingers II (ages 8-10) Adv. Beg.-Low Int.
Swingers II (ages 8-10) Int.-Strong Int.
2:30-3:30 p.m. or 3:30-4:30 p.m.
$230 (M), $276 (NMCM)
taught by sunny
Saturdays, April 12-June 28
Little Stars I (ages 7-8) 9-10 a.m.
Little Stars II (ages 8-9) 1:30-2:30 p.m.
Future Stars I (ages 9-10) 10-11 a.m.
Super Stars I (ages 10-11) 12:30-1:30 p.m.
Future Stars II (ages 10-11) 2:30-3:30 p.m.
Super Stars II (ages 11-12) 11 a.m.-12 p.m.
$253 (M), $304 (NMCM)
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