online edition - PRO Sports Club

The Official Magazine of PRO Sports Club
May-June 2013
Anti-Aging
Secrets
tips for a
HEALTHY
VACATION
Have Fun,
Get Fit
Uncover
Your True
Motivation
SWIM
WITH
EASE
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Jason L. Weese
Congratulations on
your Barron’s Top
Advisor Ranking
Jason, the professionalism and experience that landed you a spot on
Barron’s list of the top 1,000 Financial Advisors is a bright example
of the quality of advice we seek to provide at Morgan Stanley.
Thank you for the work you do each day for your clients and
for carrying forward the culture of excellence at our firm.
Bellevue Wealth Management Group at Morgan Stanley
Jason L. Weese, CIMA,® CFP®
Family Wealth Director
Portfolio Management Director
Senior Vice President
Financial Advisor
500 108th Avenue NE, Suite 1900
Bellevue, WA 98004
425-453-6916
jason.weese@morganstanley.com
www.morganstanleyfa.com/bellevuewealthmanagementgroup
Certified Financial Planner Board of Standards Inc. owns the certification marks CFP,® CERTIFIED FINANCIAL PLANNER and federally registered CFP
(with flame design) in the U.S.
Source: Barron’s “Top 1,000 Advisors,” February 18, 2013, as identified by Barron’s magazine, using quantitative and qualitative criteria and selected
from a pool of over 4,000 nominations. Advisors in the Top 1,000 Financial Advisors have a minimum of seven years of financial services experience.
Qualitative factors include, but are not limited to, compliance record, interviews with senior management, and philanthropic work. Investment
performance is not a criterion. The rating may not be representative of any one client’s experience and is not indicative of the Financial Advisor’s
future performance. Neither Morgan Stanley Smith Barney LLC nor its Financial Advisors or Private Wealth Advisors pays a fee to Barron’s in
exchange for the rating. Barron’s is a registered trademark of Dow Jones & Company, L.P. All rights reserved.
© 2013 Morgan Stanley Smith Barney LLC. Member SIPC. BAR017 CRC623850 CS 7498300 03/13

CONTENTS
DEPARTMENTS
10 Willows Road
The Risk and Rewards of Boot Camp
12 Podiatry
Shin Splints...Too Much, Too Soon?
14 Anti-Aging
Lifestyle Changes
16 Nutrition
So You’re Going on a Vacation?
18 Fitness Center
Get Fit & Have Fun with Cricket
21 Willows Road
Uncover Your True Motivation
22 Willows Road
To Swim or Not to Swim
24 Physical Therapy
Swimming Injuries
27 Physical Therapy
Effortless Swimming
28 Group Fitness
Sleep Soundly with Yoga
29 Group Fitness
Pilates Mat
31 Orthopedics
Time for That Summer Break?
35 The Salon
Retro Nouveau
36 The Spa
Travel in Spa Style
38 My Best 10
Erika Cravens
40 Medical Spa
Dr. Levy’s Top 10
42 Fitness Center
One Step at a Time
44 20/20 LifeStyles
Keep Showing Up
46 Aquatics
Afraid of Deep Water?
48 Finish Line
My Journey to Become a Triathlete
50 Seattle
The Foam Roller
programs calendar
51 Seattle
52 Youth Camps
54 20/20 LifeStyles
54 Aquatics
55 Discovery Bay
56 Fitness Center
56 Group Fitness
57 Pavilion Sports
58 Racquetball
58 Squash
59 Willows Road
60 Tennis
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7 a.m.-10 p.m.

The Official Magazine of PRO Sports Club
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
Floral Studio (425) 869-4716
Front Desk Concierge (425) 885-5566
Group Fitness (425) 895-6539
Medical Spa (425) 861-6281
Membership Billing (425) 861-6232
Membership Inquiry (425) 885-5566
Personal Training (425) 861-6249
Physical Therapy (425) 861-6255
Podiatry (425) 861-6254
Pro Shop (425) 895-6535
Seattle (206) 332-1873
The Spa/Salon (425) 895-6565
Soccer Arena (425) 861-6260
Willows Road (425) 869-4760
BELLEVUE CLUB HOURS
Monday - Friday 5 a.m. - 11 p.m.
Saturday - Sunday 7 a.m. - 10 p.m.
WILLOWS ROAD CLUB HOURS
Monday - Thursday 5:30 a.m. - 9 p.m.
Friday
5:30 a.m. - 2 p.m.
Saturday
7 a.m. - 2 p.m.
SEATTLE CLUB HOURS
Monday - Friday 5 a.m. - 10 p.m.
Saturday - Sunday 7 a.m. - 10 p.m.
MAGAZINE ADVERTISING
Suzy Dolbow (425) 376-3373 or
propulseads@proclub.com
PRODUCTION
Executive Editor Linda Rackner
Editor Raye Alidina
Contributing Writers Andrea Cirignano, Anna
Willard, Ashan Korala, Azucena Gamarra, Dr.
Daniel Levy, Eliza Arango-Vargus, Elizabeth
Malatesta, Erin Bury, Erin Hauch, Erika Cravens,
Helenita Jacobs, Dr. J. Mari Adad, Jami Wetmore,
Jen Morishima, Matt Kalkoske, Michael Covey,
Penelope Thompson, Dr. Pierce Scranton, Raye
Alidina, Richelle McLaughlin, Shelley Hanrahan,
Vanessa Henderson
Senior Graphic Designer R.K. Cobban
Graphic Designers Molly Owen,
Shahmin Mahmood
Photographers Gerald Pope, Aaron Dixon,
Arlene Chambers, Rachel Davidson
Copy Editors Jane Bennett, Jarod Kendall, Sue
Walker, Lisa Sovey, Suzy Dolbow
Publication Coordinator Linda Rackner
PRO Pulse is published by PRO Sports Club, 4455 148th Ave. NE, Bellevue,
WA 98007. Copyright 2013 by PRO Sports Club. All Rights Reserved.
Reproduction in whole or in part without written permission is prohibited.
Open to non-club members
Learning Academy PreSchool
at PRO Sports Club
Featuring
TeachSmart Whiteboard Learning
CATCH Child Health Curriculum
Standards Driven Curriculum
Qualified Instructors
Learn more at proclub.com
or (425) 861-6247
4455 148th Ave NE
Bellevue WA
proclub.com 7

pro sports club
president’s message
Better
Than
Nothing
Recently, I participated in one of Karen Relkoff’s excellent
6:15 a.m. Circuit Training classes. If you haven’t tried Circuit
Training, it’s a fantastic way to get both your cardio and strength
exercise in an hour. After I finished the class, I was walking
down the hallway towards the locker room when I encountered
a very fit, 30-something female member. She asked how my
workout was. I said I’d just gone to Circuit Training (feeling
pretty good that I’d completed this great workout at age 65) and
asked, “What have you been doing this morning?” She replied,
“Well, I just swam and ran on the treadmill. Now I’m going to
run (3 miles) down to PRO Sports Club Willows Road and go
to a class.” Phew! I thought the Circuit Training class was fairly
rigorous for me, and she’s doing all that this morning?
Then I remembered my own words, from a President’s Message
in 2006.
As President of PRO Sports Club, I’m fortunate to spend a lot
of time in a great environment, surrounded by people pursuing
their health, fitness, and sports goals. When I was playing
college and professional tennis, I had the luxury of devoting
many hours to an activity I loved, which also kept me in great
physical condition. In the early days of the club, 30 years ago, I
spent as much time on the court teaching tennis as I did taking
care of administrative duties. In those days, after spending five
to six hours daily on the court, I found that I got plenty of
exercise without having to create the time to do it. As time has
passed and our club has grown, no matter when I choose to play
tennis or squash, or exercise in the Fitness Center, there’s often
something else that needs my attention. It’s definitely harder to
make focused time for exercise. Even though I’m already here,
there’s a temptation to say, “I only have 25 minutes to exercise,
I’ll just skip it.”
To combat this temptation, I have coined a phrase to motivate
myself when time is scarce for exercise. I call it the “better than
nothing” workout. Fifteen or 20 minutes of cardio combined
with 10 minutes of weights and a little stretching is definitely
better than nothing when time is scarce. One set of tennis or
one game of squash is definitely better than nothing when your
time is limited. When I’m finished, with even a brief exercise
period, I know that it’s definitely better than nothing because I
feel so much better.
The next time you say to yourself, “I don’t have time for a
decent workout,” you might remind yourself that even a short
workout is worthwhile. At PRO Sports Club, we do our best
to provide enough equipment and facilities so that you can
minimize any time waiting to do your favorite activity or use
your favorite machine.
The next time you’re asked the question, “How was your
workout?” you might find yourself saying, “It was better than
nothing.” But remember, all of those “better than nothing”
workouts can really add up!
DICK KNIGHT
PRO Sports Club President

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pro sports club
willows road
The Risk and Rewards of
BOOT CAMP
Photos: Aaron Dixon Photograph
10 PRO PULSE MAY \\ JUNE 2013

Boot Camp. While the name might sound fearsome, don’t let it intimidate
you. If you’re ready to get in shape for summer, lose weight, and feel great, then join
in. From beginners to experienced runners, Boot Camp provides a workout suited
to your level of fitness. The class is challenging, innovative, supportive, and fun. The
rewards? A stronger, leaner, happier you. The risk? You might get hooked, just like
these Boot Campers did!
Katrina Leise (7-year veteran)
At first, I wore my glasses to class because I knew I’d be in the last
of the pack and didn’t want to get lost. I’d laugh out loud as we’d
run down these extremely long hills, knowing that I’d be walking
or running back up them on the way home. After the first month
of what I thought were ridiculous but awesome workouts, I was
hooked! I love how hard we were pushed and how great I felt after
giving my best. Month after month and year after year, I got fitter
and faster. I’ve long since shed wearing my glasses. I can now run with the pack.
Since starting Boot Camp, I’ve run many half marathons, completed a triathlon,
signed up and trained for the 2012 NYC Marathon, and signed up again for the
2013 NYC Marathon. (I plan to complete it, barring no major natural disasters in
the city). If you’d asked me about this in 2006, I’d have said, “Never, ever, ever.” And
here I am – all because of Boot Camp!
Rex Thompson (7-year veteran)
Between the combination of a great camaraderie with fellow Boot
Campers and (Coach) Josh’s firm belief in “Yes you can,” I found
that I could push further and harder than I’d ever imagined. Even
more surprising was to discover that I enjoy pushing myself. I keep
coming back because it’s an incredibly efficient use of my workout
time and it gives me a great base for just about any other physical
activity. I also enjoy the great group of people, of all fitness levels,
that I get to work out with.
Kevin Kennedy (2-year veteran)
All I knew was that Boot Camp started an hour and a half before
my normal breakfast and caffeine time. I also wondered if I’d get
yelled at by some crazed drill instructor. Two years later, the wakeup
time still feels early, but the positive encouragement helps push
me well beyond what I’d do on my own. Each class is a challenge,
offering a different mix of strength and cardio. Other activities
become more fun with the added strength and endurance from Boot
Camp. Also, after a morning of burpees and sprints, I seem to take a more serene and
patient approach to the challenges of work and life. One thing I didn't expect is the
camaraderie and support from other people in the class. It's often the motivation I
need to do that last hill repeat or a surprise 500 feet on the Versaclimber.
Tiffany Schumacher (2-year veteran)
I remember thinking, “I’m not a runner. There’s just no way. And
at 6 a.m.? NO WAY!” However, I enjoy a challenge. On the first
day, with butterflies swarming in my stomach, I had no idea what
to expect. It’s tougher than I anticipated and pushes me beyond
any workout I’d ever do on my own. However, Josh’s leadership,
motivation, and ever-changing variety of exercises, combined with
the camaraderie and encouragement of the fellow Boot Campers,
keeps me coming back for more. The class starts with a dynamic warm-up followed
by a series of intense strength and cardio exercises. That alone would be a tiring
workout. Instead, we then head outside for a run, gradually building up the distance
over the course of the class. It might be a trail run, beach sprints, or hill repeats.
You just never know. The class never gets easier, nor does getting up at 6 a.m. I still
frequently have butterflies in my stomach but the rewards of feeling healthy and
strong make it all worthwhile, as well as seeing the friendly familiar faces. You quickly
learn that you’re capable of much more than you think.
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proclub.com 11

pro sports club
podiatry
Shin Splints…Too
Much, Too Soon?
By J. Mari Adad, DPM
Whether you’re an avid walker, have just started a new exercise
program, or are an experienced runner, if you feel pain at the front
inside area of the shin bone, you may have shin splints. This is one
of the most common ailments and is caused by overexertion of the
leg muscles attached to the shin bone.
The most common cause of shin splints is inflammation of the
periostium of the tibia (sheath surrounding the bones). Some
other common causes include flat feet (overpronation), a high arch
(underpronation), inadequate footwear, running on hard surfaces,
and increasing training too quickly.
For immediate pain relief, ice the area to reduce pain and
inflammation and take an over-the-counter anti-inflammatory
(e.g. ibuprofen). Also, use the following tips to treat and prevent
shin splints.
• Rest and allow the injury to heal.
• Stretch and strengthen the leg muscles.
• Wear insoles or orthotics that offer arch support.
• Make sure you have the right running shoe for your foot type
and for the activity.
• Avoid running on hard surfaces.
• Shorten your stride.
If you experience severe pain, consult one of our podiatrists. A full
diagnosis can determine if there’s a stress fracture in the area or
some other condition such as compartment syndrome, which may
need to be addressed further.
Looking for a pair of running shoes that fit your feet?
Obtain a list of recommended shoes for all foot types at
PRO Sports Club Podiatry or make an appointment with
one of our Sports Podiatrists. You’ll receive a 20% discount
on shoes purchased at the Pro Shop with the podiatry visit.
Photos: istockphoto.com
12 PRO PULSE MAY \\ JUNE 2013

YES YOU CAN
USE YOUR FSA OR HSA
FOR FITNESS SERVICES
Use your HSA or FSA to improve your health and get the most out of
this tax benefit.
Did you know that many of PRO Sports Club’s services may be
recommended by your doctor and qualify under your FSA or HSA plan?
These include personal training, dietitian counseling, 20/20 LifeStyles,
physical therapy, podiatry, and orthopedic consultations.
For example, if your corporation’s insurance plan covers 80 percent of
the cost, you may take full advantage of the pre-tax savings through your
FSA. Apply this money towards the 20 percent you’d pay out of pocket.
Check with your company or health insurance provider to verify the rules
under your benefit plan. Start utilizing the benefit of a pre-tax savings
account and invest towards a healthier life.
20/20 LifeStyles
Essential weight loss programs, such as 20/20 LifeStyles, are
considered a legitimate medical expense as long as they are
prescribed by your doctor. If you have high cholesterol, diabetes,
high blood pressure or any medical conditions that may be
corrected by 20/20 LifeStyles, you may qualify. If you have
participated in 20/20 LifeStyles, your 20/20 physician can sign off
on your FSA reimbursement requests.
Dietitian Counseling
Our registered dietitians are here to help you lose weight and/or
overcome medical conditions with nutrition guidance. If you have
any medical conditions such as high cholesterol, hypertension,
diabetes, cardiovascular disease, eating disorders, Fibromyalgia, etc.
that can be assisted with healthy eating, your FSA may cover the
expense.
Personal Training
If you are using personal training services to treat a medical
condition such as high cholesterol, diabetes, cardiac rehabilitation,
back pain, injury rehabilitation, obesity or other medical condition,
your expenses may be covered as long as they are recommended by
a healthcare professional.
Physical Therapy
Our physical therapy clinics offer you convenient access to pain
free living. If you are using physical therapy services to recover
from an injury, treat back pain, ergonomic issues or other
musculoskeletal issues, you may be eligible to utilize your FSA for
your medical deductible, co-pays or for other services or medical
equipment.
Podiatry
Don’t let foot pain keep you from achieving a healthy and active
lifestyle. Our resident sports podiatrists are here to help. Expenses
paid for sports orthotics, podiatry services and/or insurance copays
are FSA reimbursable when submitted with a physician’s diagnosis
letter.
Orthopedics
When you develop a musculoskeletal problem, you’ll need expert
care to detemine the cause of that injury and whether it requires
surgical or non-surgical care. Receive expert medical advice
and care from Dr. Pierce Scranton, one of the best orthopedic
physicians in the country. Your FSA may be used to cover the cost
of diagnosis, co-pay or other medical services.
If you have any questions regarding 20/20 LifeStyles, dietitian services, or
personal training please contact Diana Davis in the 20/20 Resource Center
by e-mail ddavis@2020lifestyles.com or by calling (425) 869-4764.

pro sports club
anti-aging
Anti-Aging
Lifestyle Changes
By Azucena Gamarra, MS, RD, CD
Do you want to
maintain a youthful
skin and appearance
as you age? The earlier
you start preventing
damage caused by
external and internal
factors, the better
your results will be.
Antioxidants
Many experts believe that oxidation, or damage to the cells and DNA, plays
a primary role in chronic disease and aging. Antioxidants are vitamins (A, C,
and E), minerals (zinc, selenium), and phytochemicals (compounds in plants).
High antioxidant foods include blueberries, blackberries, plums, red or black
beans, artichoke hearts, red apples, green tea, and white tea.
Photos: Gerald Pope; istockphoto.com
14 PRO PULSE MAY \\ JUNE 2013

pro sports club
Inflammation
Inflammation is a normal bodily response to infection and disease.
However, if inflammation lingers, it can also accelerate the aging
process. Anti-inflammatory foods include Omega 3-rich foods,
green tea, and some fruits like acai, pomegranate, and grapes.
Detoxification
Toxic substances enter the body every day through the air, food, water,
and medications we consume, or are byproducts created by our own
cells’ metabolism. The liver has enzymes to detoxify and get rid of
waste materials. Some of the foods that help the liver with this task are
cruciferous vegetables (broccoli, brussel sprouts, cauliflower, and kale),
green tea, garlic, leafy greens, artichokes, asparagus, and mushrooms such
as reishi, shiitake, and maitake.
Collagen and elastin
Children have high levels of these two proteins in their bodies. This
is why children’s skin appears smooth and youthful. Loss of elasticity
in the skin with aging can be helped with foods that support the
production of these proteins. Foods rich in vitamin A, C and zinc, as
well as some fruits and botanicals such as pomegranate, white and green
tea, turmeric, and rosemary promote collagen and elastin production.
Stress
Stress can cause the release of some hormones (cortisol, steroid hormones)
that have aging-promoting effects such as inflammation, cravings, and
increase of blood sugars. These can result in a perpetuating cycle of stress,
weight gain, and inflammation. Botanicals that might help with stress
include chamomile tea and passion flower, which are known for their
relaxing properties. Meditation is a practice that can also help alleviate stress.
Anti-Aging Seminar
with Dr. Upton
May 16 th & June 13 th | 6:30pm | Decathlon Room
RSVP by phone (425) 861-6290
or email antiaging@proclub.com
proclub.com 15

pro sports club
nutrition
So you’re going
on a vacation?
By Erin Bury, MS, RD, CD
Vacations are an opportunity to unwind and
spend time with your family. However, they can
lead to weight gain if you don’t stay mindful
of your food choices. Keep it simple. Choose
lean proteins and vegetables first, and pick from
fruit, beans, and whole grains when thinking
about carbohydrates. Limit the sweet stuff and
stay hydrated. Also, remember to pack your
pedometer and aim for 10,000 steps per day.
Photos: Gerald Pope; istockphoto.com
16 PRO PULSE MAY \\ JUNE 2013

Breakfast
Skip the white bagel. Instead
start off your day with lean
protein, some fruit or whole
grains. You’ll have much more
energy throughout the day
if you begin with a balanced
meal.
At the hotel
An egg white omelet paired
with one slice of whole grain
toast or a piece of fruit; a high
fiber cereal with low fat milk
or yogurt; or 1/2 whole grain
bagel topped with peanut
butter and 1/2 cup cottage
cheese.
On the go
Flavored Greek yogurt;
Starbucks reduced fat turkey
bacon breakfast sandwich;
or Panera strawberry granola
parfait.
Snacks
Don’t let lack of planning be your
downfall. Bring healthy options
with you.
Before you leave
Shop for protein bars, freeze dried
fruit, jerky, and nuts to have on
hand for healthy snacking.
From the snack bar
Fruit or whole grain crackers and
cheese; celery and peanut butter;
or a turkey and cheese rollup.
Lunch
When you can pack your own lunch, you’re better off. So try to
find grocery stores near your hotel. Avoid dessert at the buffet
table. Many theme parks offer directories of restaurants located
on site. Check this list when planning your trip so you’re one
step ahead.
In the park
A garden salad with lean protein (chicken or tofu) and topped
with garbanzo beans, dressing on the side; a whole grain tortilla
wrapped with lean protein, veggies, and cheese; carrot sticks
instead of French fries.
At the buffet
Grilled chicken or fish, steamed veggies, and a piece of fruit; or
a stir fry with tofu and veggies, 1/2 cup cooked brown rice.
Dinner
Restaurant eating can be tricky. By requesting that your protein be
cooked without butter or oil and your vegetables steamed, you’ll
save a lot of calories. Order double vegetable servings instead
of starches or grains to stay full and avoid the risk of overdoing
the portions. Most restaurants have their menus and nutrition
information available online, so pull out that smartphone before
you head to dinner. This will save you time and anxiety when
trying to pick the better choice.
Bon voyage!
proclub.com 17

pro sports club
fitness center
Get Fit & Have Fun with
Cricket
By Ashan A. Korala, Personal Trainer
Do you want to shake things up and make your workout more
exciting? Learn or rekindle your passion for cricket. Arguably
one of the most popular sports in the world, cricket is the perfect
game to keep you motivated and make exercise fun. It’s also
perfect for promoting teamwork.
For those not familiar with the game, cricket is very similar to
baseball. The game is played on an open field with two batsmen
who stand in the middle and are able to hit the ball in all
directions. They work in partnership to score runs, which are
earned by both batsmen running across the 22-yard pitch. If
a batsman hits the ball over the boundary of the field, six runs
are awarded. If the ball rolls past the boundary, four runs are
awarded. They continue to bat until the opposing team gets them
out by either hitting the wickets (poles behind the batsman) or
catching an airborne ball. The objective is to gain as many runs
as possible within the given amount of bowls (pitches). The
bowler (pitcher) must maintain a straight arm and the ball is
allowed to bounce once off the ground. The bowler is allowed six
attempts before he must trade with a teammate.
Dead Lifts
A new era of the sport called Twenty20 cricket has become
extremely popular among individuals new to the sport. These
matches consist of one inning per side with a maximum of 20
“overs” per inning (one over is a set of six balls bowled). Because
of the limited amount of overs, the players are forced to take
more risks by trying to score more runs.
Cricket is a great form of exercise. It requires core strength,
power, agility, hand-eye coordination, and body awareness. It’s
a great way to cross train and challenge your body to recruit
muscles in different movement patterns than you’re accustomed
to. This is the best way to break through plateaus and continue
to see results from your time spent working out at the club.
Cable chops
Before heading out on the pitch, first build the skills you need.
The agility, core strength, and power that cricket requires can be
honed with some key movement skills and power gained from
exercises such as cable chops/lifts, dead lifts, hang clean, and
Pallof press with a lunge complex. When you’re ready to start,
make an appointment with a personal trainer for a physical
assessment and FMS (Functional Movement Screen), as well as a
customized program designed for you. This will also help sharpen
your reflexes and reduce your chances of being sidetracked by a
“rib tickler” (an injury).
The new physical demands from playing cricket can be a great
way to break through a plateau, stay motivated to exercise, and
prevent injury. Get moving, explore a new game and a new set of
exercises, and practice team play this spring with cricket. See you
at the pitch!
Ashan grew up playing cricket, mostly in Twenty20 tournament style.
He is predominately a fast bowler. His personal training has helped
improve his speed and agility to carry him at bat and while fielding.
Pallof press with a lunge complex
Photos: Gerald Pope; istockphoto.com
18 PRO PULSE MAY \\ JUNE 2013

Most
Insurance Accepted
Microsoft Employee
Preferred Premera Insurance
Complimentary
ZOOM!
teeth whitening
Valid Until 06/30/13
See Offer Details Below*
incl.
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$500 Off
Valid Until 06/30/13
See Offer Details Below*
Michele - Seattle resident
Smile Artistry
TopSeattleDentist.com • Ph. 425.881.6699 • 16150 NE 85th St Redmond
Advanced Cosmetic & General Dentistry
with
DR. KAREN MCNEILL
Seattle’s Leading Advanced Cosmetic Dentist
As editorially featured on
KOMO 4 Healthwatch, KING 5 Healthlink & KIRO 7 News
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University of Washington DDS, Fellow of LVI Global for Advanced Cosmetic, Reconstructive
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*Offer Details: For New Patients Only after initial New Patient Exam, X-Rays & Cleaning.
Not Valid With Any Other Offer.

willows road
pro sports club
Uncover Your True Motivation
By Anna Willard, Personal Trainer and Performance Coach
Photo: Gerald Pope
Life is constantly changing. As a result,
our goals may change as well.
As an avid water skier, my goal was to compete nationally.
However, after sustaining a back/rib injury, my goal was altered to
simply being able to water ski again. The thrill of competition had
always been my main motivator. This all changed when I heard
that my childhood friend had passed away due to misdiagnosed
pain medication for her chronic back pain. Depressed to lose a
close friend, who had always encouraged me to follow my dreams,
I was shocked by the irony of having to deal with chronic back
pain myself. I started to understand the importance of good health
and began to reevaluate my goals and the motivation behind them.
When it comes to the fitness world, many of us set goals we want
to achieve. Our motivation comes from achieving these goals.
Creating small, specific goals like small stepping stones help move
us toward the ultimate goal of improving our quality of life.
Having good health is a gift you give to yourself and those around
you. Uncovering the deeper reasons behind your goals, versus the
goals themselves, will help you continue to strive towards them.
As a personal trainer, I’ve had the privilege to witness many people
set and achieve their goals. A client once told me that, for the first
time, he felt like a “true dad” being able to carry his kids on a hike.
Before this, he never had the strength to do so. After achieving his
goals, he now has the strength and energy to play with his kids.
I invite everyone to take the journey of health. Working with a
personal trainer will help you set realistic goals which will help you
improve your quality of life.
Life is a beautiful, irreplaceable gift. Cherish this gift through your
health. Train for life so you may enjoy it to the fullest.
proclub.com 21

pro sports club
willows road
To Swim
or not to swim
By Michael Covey, Head Triathlon Coach and Personal Trainer
Water.
Besides the fact that we
need it to survive, it’s a
great place to begin or
take a fitness program to
the next level. Whether
you’re swimming in
a pool or in a lake,
water allows for full
support and decreases
the pounding on joints,
tendons, and ligaments.
Enjoy getting wet, be
safe, and have fun by
following these tips.
In the Pool
You can burn a lot of calories while
exercising in the water. Since the
water temperature may vary between
76-80 degrees, which is less than
your normal body temperature (98.6
degrees), your metabolism kicks in
to help keep you warm, resulting in
increased energy expended.
Compared to a dolphin, the best
swimmers in the world are only five
to ten percent efficient at moving
through the water. Swimming takes a
lot of practice and patience. Take time
to learn proper technique through
classes or private coaching. You’ll not
only become a stronger and faster
swimmer, but you’ll also decrease your
chance of getting injured.
How to Get Started
Regardless of your swimming ability,
we offer a variety of programs to
fit your needs. Afraid of the water?
Conquer your fear in Adult Intro
to Swimming. Ready to take your
swimming skills to the next level? We
offer Triathlon Swimming, Masters
Swimming, Total Immersion (TI)
classes, and more.
Make it Interesting
• Learn all four strokes: freestyle,
backstroke, breaststroke, and butterfly.
This will help keep your body balanced
and strong, as well as add variety to your
swim routine.
• Use fins to help strengthen the muscles
that support the ankle and foot. Bonus:
they’ll also allow you to go super fast.
• Strengthen your upper body by using the
pull buoy. Add paddles to your workout
when your shoulders are ready.
• Get your strength training in the water
by front sculling, wiper sculling, tricep
extensions (finish drill), side stroke drill,
and more. A swim instructor can help
you learn these.
Photos: Gerald Pope; istockphoto.com
22 PRO PULSE MAY \\ JUNE 2013

Open Water Swimming
Once your basic skills are strong, mix it up with open water swimming either as part of a
triathlon (swim, bike, run) or simply swimming in a lake. Open water swim events have
gained popularity since the 10K open water event was introduced at the Olympics in
Bejing, China.
How to Make it Safe and Fun
First, make sure you feel comfortable swimming in the pool and can swim
non-stop for 400 yards or more to increase your confidence in the water.
Take a class in open water swimming.
Unless the water is 77 degrees
or warmer, use a wetsuit to keep
warm and safe while swimming.
Buy multiple tints of swimming
goggles to allow for swimming in
cloudy or sunny conditions.
Don’t swim if you feel tired
or sick. Ear plugs or wax
can help you swim straight
and prevent vertigo, which
can be caused from colder
water hitting the ear drum.
If you have any questions, please don’t hesitate to contact me at mcovey@proclub.com.
proclub.com 23

pro sports club
physical therapy
Swimming
Injuries
By Jen Morishima, MPT
Swimming is an excellent low-impact exercise.
However, incorrect technique, poor posture,
sudden changes in training, and repetitive
movements can lead to the following overuse
injuries.
Neck pain
Neck pain can also occur with swimming, especially in those
who already have a forward head posture and tight neck and
chest musculature. Tight shoulders and poor core stability also
contribute to neck strain.
Swimmer’s shoulder
Shoulder pain is the most frequent orthopedic injury among
swimmers. A 2010 study in the British Journal of Sports Medicine
showed that 91 percent of elite swimmers between the ages of 13
to 25 reported at least one episode of shoulder pain. Since the
shoulder is the most mobile (and, therefore, inherently unstable)
joint of the body, good shoulder mobility, strength, and stability
are necessary in order to ensure pain-free swimming. When there’s
a dysfunction or anatomical variation of any of the four joints
of the shoulder girdle, muscle imbalances in the scapulothoracic
region or rotator cuff, and/or ligament/capsule tightness or laxity,
conditions such as shoulder impingement, bursitis, and rotator cuff
tendinosis/tendonitis can result. Poor shoulder mechanics during
swimming can also lead to overuse injuries elsewhere in the body,
such as the back or neck.
Low back pain
Incidence rates of low back pain have been reported to be as high
as 50 percent for butterfly swimmers and 47 percent for those
swimming breaststroke. The butterfly stroke or dolphin kick
can result in low back injuries due to the swimmer’s tendency to
hyperextend (overarch) the back in order to propel forward and/or
get a breath of air. All swimmers with tight shoulders or decreased
core stability can be prone to low back injuries.
Swimmer’s knee
Knee injuries are the second most common source of pain in elite
swimmers. According to one study, 86 percent of competitive
breaststroke swimmers had at least one episode of knee pain related
to swimming. During the breaststroke kick motion, the knee can
become strained as it’s forcefully extended outward into abduction
and external rotation before being quickly squeezed back. Medial
collateral ligament strains are most common and can cause pain
along the inside of the knee.
Left untreated, chronic pain and inflammation can, over time, lead
to problems such as micro-tears, scar tissue build up, bone spurs,
calcium deposits, ligament laxity, compensatory patterns, and
muscle strength imbalances. A physical therapist can help provide
you with an accurate diagnosis of which muscles and tendons are
involved, facilitate healing, and develop an exercise program to
help you return to pain-free swimming.
Photos: Gerald Pope
24 PRO PULSE MAY \\ JUNE 2013

physical therapy
pro sports club
effortless
swimming
By Elizabeth
Malatesta, PT, DPT
As with any exercise, the
key to preventing injury
is proper technique.
Freestyle swimming
(also known as the front
crawl) is one of the most common strokes
as it allows the swimmer to move quickly
through the water and cover long distances.
There are three components to this stroke:
breathing technique, body rotation, and
the kick.
Breathing Technique
Avoid lifting your head as this will cause
the body to “see-saw” and your legs will
sink. If you develop a stiff neck while
swimming, you’re probably lifting or
over-rotating your head to breathe. Try to
breathe to both sides. This will allow for a
symmetrical stroke.
Body Roll (Rotation)
Having good body rotation helps with
breathing. Picture a log roll. For efficient
swimming, the shoulders, torso and hips
should all roll together as one. The head
should remain stationary and not roll with
the body unless you’re breathing. Here are a
few other biomechanical tips to remember
with the body roll.
• Use your larger muscles and your core for
power. Roll from one side to the other,
transferring the power from the rotation
to the propulsive arm in the water. By
rotating with this action, you use your
lats, pecs, and core muscles to power
the stroke. These muscles are strong and
powerful, protecting the smaller muscles
from injury.
• Use a long stroke. You’ll travel farther
with each stroke and increase your
efficiency in the pool.
The Kick
Avoid kicking with the knee. This creates a
bend in the leg, causing a large amount of
drag and slowing you down. Instead, kick
from the hip with a relatively straight leg.
Remember to point your toes (not pointing
your toes will also create extra drag) and
check your ankle flexibility. A flexible foot
that can bend beyond neutral will reduce
drag and you’ll be able to slip though the
water faster.
Keep these techniques in mind the next
time you’re in the pool and you’ll enjoy
more effortless swimming. Remember, if
you develop any pain during swimming,
don’t hesitate to visit PRO Sports Club
Physical Therapy.
• Prevent shoulder injury. Not enough
body roll can put extra stress on your
rotator cuff, increasing your chance of
injury.
proclub.com 25

pro sports club
group fitness
Sleep
Soundly
with
Yoga
By Andrea Cirignano, Yoga Instructor
Yoga has a reputation for being relaxing and calming. A few bedtime
stretches can be beneficial for anyone, but did you know that your
morning or evening yoga class can also help you sleep?
Sometimes the body can’t sleep when you haven’t had enough exercise or
movement, so active or challenging poses earlier in the day can lead to a
more restful night. Also, breathing exercises practiced in class can lead to
ease in ‘turning off’ later in the day.
If you need to get more exercise, attend a Vinyasa Flow or Yoga Flow &
Go class, practice a few Sun Salutations, or hold a few challenging poses.
If you’re already quite active, include a few restorative poses in your yoga
practice or bedtime routine. Remember to stay until the end of class.
The final resting pose, savasana, is just as important as any of the other
yoga poses. While not a sleep replacement, savasana helps restore and
refresh both body and mind because you get many of the benefits you’d
receive from a quick nap.
Other yoga poses that help with sleep include forward folding, Balasana
(Child’s Pose), and twisting. All reduce stress and the former two help
calm the mind and reduce anxiety. Twists help the body with digestion
and stress to allow for more peaceful sleep. Do a few seated or supine
twists if you find yourself waking up in the night.
Last, but not least, is Viparita Karani (Legs-Up-the-Wall Pose). This is
the number one yoga recommendation for insomnia. Legs-Up-the-Wall
releases joints and muscles of the low body, releases back tension, and
quiets the mind. This pose can be performed as a replacement for final
savasana and is a great option for those who have trouble falling asleep.
To get into this posture, lie on your side with hips and feet close to the
wall, turn onto your back and extend legs up the wall, resting heels on
the wall. Stay in this posture anywhere from 10 breaths to 10 minutes.
Photos: Gerald Pope; istockphoto.com
26 PRO PULSE MAY \\ JUNE 2013

How well
do you
sleep?
1. When you hit the sheets, you:
a. Fall right to sleep.
b. Fall asleep but can’t stay asleep.
c. Count sheep for hours, then finally fall asleep.
2. When the alarm clock rings, you:
a. What alarm clock? I don’t need one.
b. Get right out of bed or occasionally hit snooze.
c. Hit snooze as much as possible and reluctantly
roll out of bed.
3. When the clock strikes 3 p.m.:
a. You have the energy to exercise, if you didn’t already
squeeze in a morning workout.
b. You feel a little sluggish but a quick walk, healthy
snack, or change of task keeps you going.
c. You reach for a sugary or caffeinated pick-me-up.
4. You drink coffee or another caffeinated beverage:
a. Once in a while.
b. One cup most mornings.
c. Throughout the day and into the afternoon
or evening.
5. On the weekends, you:
a. Wake up around the same time as you do during
the week.
b. Stay up later than weeknights so you might sleep
in a little longer too.
c. Sleep all morning playing catch-up for the
week’s deficit.
If you answered…
Mostly a’s: Congratulations! You’re getting enough sleep.
Most people need between seven to nine hours of sleep per
night. However, just make sure you’re not overdoing it. Too
much sleep may also take a toll on your overall well-being.
Mostly b’s: You could use a little help, but it’s not
impacting your life a great deal. Practice a few yoga poses
or light stretching before bedtime or when you can’t stay
asleep, and assess whether you need to get more or less
exercise to improve your sleep.
Mostly c’s: Time for a sleep intervention! Sometimes life
gets in the way, but make sleep a priority and address any
exercise, diet, and lifestyle choices that might have an
impact. Any of the yoga poses mentioned can help if you
cannot fall asleep, stay asleep, or if you just need some
bedtime relaxation.
Sleep Soundly with Yoga
A workshop with Andrea Cirignano
Sunday, June 9
11 a.m. – 1 p.m.
$30
Yoga Studio, Bellevue
Learn how yoga can help improve your quality of sleep. This
workshop features a combined lecture with a gentle, all-levels yoga
practice. The practice includes poses which have been shown to
relax the mind and body for better sleep. Learn several poses to do
before bedtime and small lifestyle changes that can help improve
the quality of your sleep.
With your registration, receive $15 off a PROfusion punch
card and 20% off select yoga items in the Pro Shop on the day
of the workshop. Questions? Please contact Andi Wardinsky at
awardinsky@proclub.com or (425) 895-6578.
proclub.com 27

pro sports club
group fitness
The Benefits of Group Fitness
PILATES
MAT
By Shelley Hanrahan, member
Photos: Gerald Pope
28 PRO PULSE MAY \\ JUNE 2013

It’s a Great Workout
After a Pilates Mat class, I know that I’ve had a good workout.
Although my muscles aren’t sore, I can feel that they’ve been
used. I feel energized and walk with more awareness of my
posture, body alignment, and muscle tone. While I really wanted
to be able to participate in the wonderful CHISEL’D, TRX, and
yoga classes, I found that I needed to modify more than half
the class to accommodate physical limitations with my knee. In
Pilates Mat, I only need to modify one or two exercises over the
course of an hour.
I’m Much More Aware of My Posture in Every Activity
The Pilates Mat classes have increased my overall awareness of
my body during exercise. Each of the instructors provides us with
excellent, clear information of what the focus of the movement is
and what we’re accomplishing with each exercise. As I get older,
I try to work on my balance each day. Pilates Mat has increased
my core strength, awareness, and confidence in how I can control
my body to support my activity level.
Whether I’m swimming, weight training, on the elliptical glider
or rowing machine, sitting at my desk, or on a long drive in the
car, I try to be mindful of engaging my core muscles, pulling my
shoulders down and back, and having a strong and supported
posture. I notice that when I fall back on using my legs or hip
flexors instead of my core, I’m able to correct myself because of
the awareness gained in class. When I remember to walk just a
bit straighter and stronger, I feel good.
Join us for Pilates Mat!
Mondays and Wednesdays
10:30 a.m. or 5:45 p.m.
For more information on Pilates, please call
Andi Wardinsky at (425) 895-6578.
I Feel Empowered
I’ve finally reached a point where my daily exercise routine is not
a decision but, instead, a habit. I look forward to the class and
gain a feeling of accomplishment when I complete it.
I’ve Grown Taller –
Really!
I’m determined
to master a good
Roll-up and Teaser,
which has not
been easy for me.
Since the seventh
grade, I had been
5’2 3/4”. During
my first bone
density scan in my
50s, my height
was measured at
5’3 3/8”. I was remeasured
multiple
times. The doctor
asked if I did
Pilates. When I
said yes, she told
me that the core
support of the
spine from Pilates
can result in up to
a 2” height gain.
That was quite
inspirational!
Pilates Perfect Start
Bellevue Only
This introductory session includes a health profile, postural
analysis, Pilates fundamentals, key principals to practice on
your own, and recommended guidelines for further training.
Prerequisite to Pilates Reformer classes. (Valid with select
instructors only. Limit one introductory session per member.)
Pilates Perfect Start Package
Bellevue Only
Refine your body in our state-of-the-art studio with six
55-minute private Pilates sessions and a Flexible Punch Card
valid for Circuit Training, TRX ® Total Body, ZUMBA ®
fitness, and Happy Hour fitness classes. (Valid with select
instructors only. Expires 12 weeks from date of purchase. Limit
one package per member.)
proclub.com 29

Have varicose veins?
Yes
No
Turn
the
page
Do they ever hurt?
No
Yes
Do they prevent you from
wearing shorts or swimsuits?
No
Do you care whether your doctor
is looking for underlying health
issues related to veins?
Yes
Yes
No
See if
Groupon is
having a
half-off sale
on vein
procedures
Do you care that your doctor is
board certified in vascular surgery?
Yes
No
Look in
the phone
book
Do you care if your doctor is
trained on the latest procedures?
Yes
No
Call Lake
Washington Vascular
for a consultation
Ask your
Facebook
friends who
they used
Leg treatment decision flow chart
Know what matters.
When making as important a decision as where to get your varicose
veins done, make sure you’re in good hands and make sure your
vascular specialists actually care. You’ll find both the best care and
the best caring at Lake Washington Vascular.
Call us at 425.732.5958 or visit www.LKWV.com.
Total Vein Health. It’s all connected.
Daniel Pepper, M.D. • Kathleen Gibson, M.D. • Brian Ferris, M.D. • Leonard T. Su, M.D. • Renee Minjarez, M.D.

orthopedics
pro sports club
Photos: istockphoto.com
Time for That Summer Break?
By Pierce E. Scranton, M.D.
Most organized sports usually start with a
pre-season training camp where players work
on skills and conditioning. Spring brings preseason
camps for baseball, lacrosse, and track.
July brings “two-a-days” for football and soccer.
For those of us who participate in recreational
sports, clubs, leagues, or seasons, it makes sense
to point our conditioning to excel at or enjoy that
sport during its season. On the flip side, what should we be doing
during the off-season?
Anyone over forty will tell you that, over the years, it gets harder to
stay in shape. For example, if you like to ski, you start easing into
shape sometime in September and get serious about conditioning
by December. That way, you can enjoy (and not endure) the ski
season into March. If you’re not in peak condition, you tire more
easily. Your mind remembers what your body used to do, but
when you try to jump back into sports, you pull a muscle, tweak a
tendon, or discover that a reflex is not quite as sharp. You get hurt.
So as we get older, it becomes more imperative to maintain some
form of conditioning even during the off-season.
Withdrawal from regular exercise can have negative effects on
both body and mind. Some of these are intuitive or obvious, while
others are more subtle. For example, if you stop working out,
you’d naturally expect muscles to atrophy and stamina to decline.
However, your joints’ articular chondrocytes also need motion
to stimulate joint fluid production and a healthy, strong articular
surface structure. No exercise leads to weaker, stiffer joints.
Some individuals need to dump stress after a hard day at work.
Others crave the release of the “endorphin rush,” the after-effects
of prolonged anaerobic activity. Not getting a chance to release this
stress can create anxiety and/or depression.
There are some interesting effects that were described at a national
neuroscience meeting showing the benefits of routine exercise in
animal models. Animals allowed to exercise form new neurons
in the memory center of the brain, the hippocampus. After three
weeks of daily exercise these animals problem-solve better than
their non-exercise controls. Further, when subjected to stress,
they cope with it better. If they’re then prohibited from exercise,
by three weeks the new neuron formation declines and they
eventually revert back to levels of the non-exercise group.
So if you’re over 40 and enjoy recreational sports, consider
maintaining some degree of conditioning such as a lighter balance
of cardio workouts and strength training so you don’t fall back and
lose your edge. Besides losing strength and endurance as we age,
more subtly, we also lose reflexes, balance, and flexibility.
In future issues of PRO Pulse we’ll explore two disciplines that you
can apply, when you’re not training hard, to excel in an upcoming
sport: Pilates and yoga. These activities build core strength,
confidence, balance, flexibility, and an inner peace to help with
everyday stress. Stay tuned.
proclub.com 31

Give Mom what she really wants...
ME TIME
Mother’s Day is May 12 th
Gift Cards
The perfect size, the perfect color, the perfect
gift. Let Mom choose her “Me Time” with
personal training, spa services, retail therapy, The
Bistro dining, yoga classes, and so much more.
Mother’s Day Bonus
April 22 - May 12
Receive a free Crème de Peche Voluspa luxury candle
with your gift card purchase of $125 or more. While
supplies last. One gift per member.

MeTime Gifts for me
at The Spa
Every good mom deserves a break. A mom alone, at
peace and being pampered, is the best break of all.
Me, Myself & I
Mom’s ultimate time-out includes a 60-minute
Relaxation Massage, a 60-minute Personalized Facial, and
an Essential Pedicure. Pure bliss!
Member from $275 | Non-member from $300
(gratuities not included)
Time for Me
One treatment is divine. Two are even better. Choose
from The Spa’s most requested treatments. Select
two choices from a 60-minute Personalized Massage,
60-minute Personalized Facial, Signature Manicure or
Signature Pedicure.
Member from $110 - $245
Non-member from $120 - $265
*price varies according to service combinations
All about Me
Mom’s the star of the show and she’ll look the part with
a Royal Blow-Out and professional makeup make-up
application. Add to her fun with eye lash extensions,
available at an additional cost.
Member from $95 | Non-member from $105
All “Me Time” packages scheduled Mother’s Day
weekend (Friday, May 10th - Sunday, May 12th) receive
a complimentary Me-Mosa, a non-alcoholic beverage
she’s sure to enjoy. Prices listed do not include service
charges or gratuities.
Flowers for Mom!
Thank Mom with a lush, beautiful bouquet of
garden flowers in fresh spring colors. Add a fabulous
finishing touch with the award-winning Fran’s salted
caramels. Order by May 10th for delivery. Call the
floral studio at (425) 869-4716 to speak to our expert
designers or order online at proclub.com/flowers.
Peace and Quiet
Give Mom a break from the kiddos for some extra
special “Me Time.” Discovery Bay offers licensed care for
up to ten hours, seven days a week.
Clean my Chariot
Banish kid crumbs, fingerprints, and other yucky stuff
with a clean car for Mom, and receive a Mother’s Day
bonus. Choose from a free windshield rain repellant (a
$19.95 value) or a free all surface wipe down (a $21.95
value) with any Auto Salon service of $50 or more that
includes interior and exterior cleaning.
Offer valid for appointments between May 8th and
May 14th. Stop by or call The Auto Salon.
Retail Therapy
Shop at our boutique for apparel, accessories, and fitness
gear and select from her favorites like Calvin Klein, The
North Face and Roxy, along with today’s hottest trends
from Michael Kors, Miss Me Jeans, and more.
Mother’s Day Brunch
May 12th, 10 am – 3 pm | $ 39 per person or $ 16 (ages 5-12)
Express your appreciation for Mom by giving her a day filled with special memories she’ll cherish. Our delicious and
popular buffet features favorites like Northwest seafood, carved prime rib, an omelet station, 20/20 items, breakfast
PROtatoes, an assortment of salads, an array of desserts and more. In addition to enjoying our tasty brunch, Mom will
receive a complimentary Me-mosa, a special beverage she’s sure to enjoy.
For reservations, please email our event coordinator, Monica Dolan, at mdolan@proclub.com or call (425) 895-6592.

The salon
pro sports club
Ombré Nature-
Springs by L’Oreal
Professionnel
With a non-fussy,
relaxed summer
style, the right hair
color makes all the
difference.
Retro
Nouveau
By Richelle McLaughlin, L’Oreal Professional Hair Expert
Classic, sophisticated beauty never goes out of style. So it’s no
surprise that the hottest Hollywood hair trend is the “retro
nouveau” (modern retro) look. If you watched the recent
Oscars, you may have noticed the romantic waves, the sultry
curls and the loose volume among the celebrities on the red
carpet. Even more striking were the gorgeous, vibrant hair colors.
This season, a soft blend of natural tones and nature’s highlights
gives hair a shiny, luminescent glow. Whether your style leans
more towards demure sweetness or bold red carpet glamour,
you’ll love your natural, multi-dimensional locks as you create
your very own classic beauty.
Enhance and extend your hair
color with a gloss treatment.
Opt for a post-color gloss with
your next hair color treatment to
enhance the shine, protect your
hair from damage, lock in color
and add longevity to your colored
or highlighted hair. The gloss can
last up to four weeks and also
makes hair more manageable and
easier to style.
Finish your style with L’Oreal
Professionnel Mythic Oil for
the ultimate Parisian hairstyle.
proclub.com 35

pro sports club
The spa
Travel in
Spa Style
Whether vacation or business
trip, make your journey more
comfortable and relaxing with
these travel tips from the
experts at The Spa.
Before You Take Off
During Your Trip
Readjust with Ease
Keep hydrated. Limit the amount
of salt and alcohol consumed
the day before and the day of
travel but drink plenty of water.
Herbal teas such as ginger and
chamomile can also help keep
you hydrated.
Give your immune system a
boost and keep up with your
multivitamin, fish oil, calcium and
vitamin D. Exercise, low stress
and adequate sleep can also help
improve immunity.
“I love Sea-bands for
motion sickness (they’re
also great for nausea in
general, especially during
pregnancy).”
~ Mindy, Massage Therapist
Calm your digestion by sipping
peppermint or ginger tea.
Drinking warm water throughout
the day also helps to keep
your digestive system working
smoothly. A hint of lemon will
aid in stimulating digestion and
flushing out unwanted toxins.
Hydrate internally and externally
with water, moisturizer and lip
treatment. Avoid caffeine as this
will cause dehydration. Aim to
have a cup (8 oz) of water for
each hour you’re on the airplane
to ensure adequate hydration
and to decrease water retention.
Improve circulation by
stimulating the bottom of your
feet during flight with a Rubz ball.
Wear loose-fitting clothing with
comfortable shoes and walk as
much as possible while on the
plane or at the airport.
Relieve any aches and pains with
a massage. Shiatsu is known to
increase circulation and enhance
well-being.
Jet lag? Wind down with a warm
shower and use lavender essential
oil to assist with relaxation and
sleep. An eye pillow can help
create a darkened environment
for sleep, no matter the time
of day. Try to adjust to the new
time zone upon arrival, but
allow yourself one day per hour
difference to recover when you
return home.
“A Phytomer Oligomer bath
is a revitalizing solution for
jet lag. Our guests rave about
the results.”
~ Carol, Massage Therapist
Travel Checklist
□ Keep your nails looking fabulous,
whether you’re on the go or
relaxing on the beach with a Shellac
manicure and pedicure. The hybrid
of gel and polish keeps your nails
vacation-ready up to 10 days with
high gloss shine and without chips
or smudges.
□ Did you know that Shiatsu can be
beneficial before travel? Shiatsu
can help increase circulation and
decrease discomfort, a key to
relaxation and preparation for travel.
□ Whether a brow or bikini wax,
these services are essential prior to
your vacation destination.
□ Exfoliate away dead skin cells as
you achieve a soft, smooth glow
with the Perfect Body Scrub body
treatment.
□ Be beach ready, before the beach.
Our salon experts will give your
hair that “sun-kissed” look even if
you’re headed to a work retreat.
Photos: Gerald Pope; istockphoto.com
36 PRO PULSE MAY \\ JUNE 2013

While traveling, for
extra hydration, I
use an eye serum in
conjunction with a
rich eye balm. I love
SkinCeuticals AOX
eye gel and eye balm. I
keep them in the minibar.
They’re great for
puffy, tired eyes.”
- Monique, Esthetician
“Sunscreen is an absolute necessity. I
use SkinCeuticals Physical Fusion UV
Defense SPF50. A good hand cream is
also a must with all the hand washing
while traveling. I use Gehwol Gerlan
Hand Cream.”
- Jessica, Hair Designer
Apply SkinCeuticals Hydrating B5 Gel to
your face before you head outdoors or
onto an airplane. Not only will your skin love
the boost of moisture it receives, but the gel
also provides a protective barrier against the
harsh elements and the vitamin B5 assists
with tissue repair.” ~ Monique, Esthetician
“Skip the hotel shampoo. Bring along travel
sizes of Pureology shampoo and conditioner
to maintain your beautiful hair color. I also
like to refresh my hair with Oribe Anti-
Humidity spray after a long flight or before
going into a humid city.”
- Jessica, Hair Designer
proclub.com 37

pro sports club my best 10
Erika
Cravens
age: 40
Photos: Arlene Chambers Photography
38 PRO PULSE MAY \\ JUNE 2013

The program
reinvigorated my
passion for health
and fitness.
My Best 10 exceeded my expectations. While I knew
I’d be successful in losing the 10 pounds, what I didn’t
expect was to LOVE my body for the first time in my
life. The weight came off quickly and I’m the fittest I’ve
ever been. I’m still shocked when I put on old clothes
and find myself swimming in them. Also, I rarely have
stomach upset. Having
battled debilitating
heartburn and digestive
issues since my
childhood, this is
such a relief.
The program reinvigorated my passion for health and fitness.
While I’ve always been good at exercising three or four times a
week and eating balanced meals, traveling between Seattle and
Chicago every month for the past seven years, combined with a
herniated disc and Achilles tendonitis, resulted in weight gain. All
in all, I didn’t feel healthy even if everyone told me I looked good.
My Best 10 was a perfect fit for what I wanted to achieve. Not
only did the program focus on diet and exercise, but it also had a
plan to care for my skin and hair. I just needed that extra push and
guidance to get back to a healthy place in my life. It was my 40th
birthday present.
In my spare time, I love to try out new recipes and entertain small
groups. I’d always thought of myself as a bit of a nutrition expert.
How wrong I was! I learned more about various foods and the
right and wrong things to eat than I could have imagined. I also
learned that the quality of the products you put in your body, on
your face, and in your hair make a huge difference. I’ve received so
many compliments since I’ve started taking better care of myself.
Having a trainer three days a week was ideal for me. He does a
great job of challenging me and changing the routine to ensure
that I get the best results. Due to my training, my core and overall
body strength has allowed me to run again. Having moved back
to Seattle a year ago, I’m excited to get back to hiking, biking,
snowshoeing, cross-country skiing, tennis, and playing golf with
friends.
There are so many more things I could list, but the absolute best
thing about My Best 10 is all the people I worked with along the
way. They are all truly wonderful, caring people who made me feel
valued and important. Their positive attitude throughout and all
the special thoughts, quick notes to check in, and little touches
made it a wonderful experience.
There are three things that have helped me to not only maintain,
but also improve my results. I track my food every day, I’ve stuck
to personal training twice a week, and, most importantly, my
trainers (Conner Gavin and Emily Bissett) and I have worked
together to find a new goal that requires accountability to
achieve success. I recently competed in a body building swimsuit
competition, the 2013 Tanji Johnson Classic Vancouver Natural
Bodybuilding and Physique Championship. While it was out of
my usual comfort zone, it was really exciting, especially when I
WON the Over 40 category!
proclub.com 39

pro sports club
medical spa
DR. LEVY’S TOP
Look and feel your very best with these recommended “must-haves” from
Cosmetic Dermatologist Daniel Levy.
Photofacial/IPL
Eliminate sun spots and
broken capillaries while helping
stimulate collagen with this
intense pulse light treatment.
SkinMedica ®
Vitalize Peel ®
Improve acne and
discoloration with a
combination of exfoliating
acids and retinol. Significant
results after just one
treatment, with no burning
and no downtime.
3
Laser Hair Removal
The best solution for unwanted hair. Our
state-of-the-art LightSheer® Duet Laser
covers a large treatment area with virtually
no discomfort in minimal time.
4
SkinMedica ®
TNS Essential Serum
Essential protection against aging. This
powerhouse cocktail contains a potent
mixture of antioxidants, peptides, and
other innovative ingredients to reduce the
appearance of fine lines, while tightening
and enhancing skin tone and texture.
Lighten and
rejuvenate your skin
Lighten and rejuvenate your
skin HQRA+ is an exclusive
Medical Spa skin lightening
and rejuvenating cream
which is extremely effective
at spot treating areas of
hyperpigmentation.
Brow Lift
Don’t let those frown lines diminish your
attractiveness or approachability. Dr. Levy’s
microdroplet technique with Botox provides a
non-surgical brow lift and an overall natural,
refreshed appearance.
Photos: Gerald Pope Photography; Getty Images
40 PRO PULSE MAY \\ JUNE 2013

7
Non-surgical
Facelift
Enhance your face value. Lift
the corners of your mouth with
Juvederm and erase under-eye
hollows with Restylane for an
instant “liquid” lift.
Thursday 5. 9.13 9-11 AM
Gorgeously
8
LATISSE ®
Grow longer, thicker,
and darker lashes with
the only FDA-approved
prescription treatment.
This product also helps
thicken eyebrow hairs.
Brunch
with Dr. Daniel Levy
You are invited to Age Gorgeously on
May 9th. Join Cosmetic Dermatologist Dr.
Daniel Levy and the Medical Spa at PRO
Sports Club for brunch from 9 to 11 a.m.
to learn about the latest breakthroughs in
non-surgical procedures, treatments and
products, along with tips to enhance your
beauty. Complimentary consultations and
live demonstrations included. Plus, you’ll
enjoy door prizes, a delicious buffet brunch
and special pricing on cosmetic dermatology
services. Sign up today as space is limited.
Lunchtime Lipo
SmartLipo is a safe, effective solution to
those extra pockets of fat that are hard to
get rid of, such as the neck area or “bra
rolls,” which can be treated quickly and with
virtually no downtime.
9
$35 (redeemable toward skin care products or services)
Email medicalspa@proclub.com or call
425.861.6281 to reserve.
before
10
Cosmetic Mole
Removal
Unwanted moles can be easily
removed without scarring or
“track marks.” Visit the Medical
Spa for your annual screening.
after
Available June 10-14
Bye
Bye
Lines
$ per unit
12 of Botox®
Save $ 100
on the purchase of
a syringe
Schedule today
at 425.861.6281
proclub.com 41

pro sports club
fitness center
One Step at a Time
By Erin E. Hauch, Personal Trainer
When I first met Kristen Booth, her goals were very modest. She
wanted to get in shape and tone up – and maybe attempt a 5K.
Just after two and a half months of training, Kristen ran her first
5K on Mercer Island and became hooked on running. She has
well exceeded her initial goals and is now in great shape, having
accomplished multiple 5Ks, 10Ks, and even a half marathon series.
Last May, after successfully completing her first half marathon
in Orange County, California, she wanted to see if she could
complete the Beach City Half Marathon series, which included
two additional half marathons in Southern California. In
preparation for the Long Beach Half Marathon, she ran the
Woodinville Half Marathon in October 2012. After completing
yet another race, her confidence in the half marathon kept
increasing and she was ready to take on race two of the series. In
her training, we worked on keeping her core strong throughout
running, which helped alleviate some low back pain she used
to experience prior to training. October came around and once
again, Kristen successfully completed the second race of the Beach
City series. Next on the bucket list was the Surf City Marathon in
February. Motivation was harder to come by with the cold, dreary
weather, but Kristen stayed diligent throughout her training. She
has learned to trust her running capabilities and even if she has a
bad day, she knows it comes with the territory of running. Kristen’s
race in February went exceptionally well and she had a personal
record in her final half marathon race of the Beach City series.
Kristen has embraced a
lifestyle of fitness, not
only for herself but for
her family as well. It’s been
inspiring to watch her excel
from a trainer’s standpoint.
She gives 110 percent
each session, has increased
her strength exponentially,
become a great runner, and
is more than willing to try any new
exercise. Kristen encouraged her husband, Mike, to try personal
training. Both of them have now been training consistently for the
past two years.
Kristen is a mother of three boys, a 13-yr-old and twin 5-yr-olds.
Although they keep her busy, her dedication to fitness allows her
to keep up with their high energy lives. To keep the family active,
they boat, hike, swim, play in the park, and enjoy Family Fun
Nights at PRO Sports Club.
I have immensely enjoyed training Kristen these past two years.
Watching her reach her goals, keep a balanced life, and maintain a
high level of fitness is inspiring each and every day, not only to me
but to her family and friends as well.
Photos: Gerald Pope; istockphoto.com
42 PRO PULSE MAY \\ JUNE 2013

Now Online & Mobile
America’s Most Successful
Weight Loss Program
Everything you will ever need to lose weight for good!
You’ve heard how successful our 20/20 LifeStyles program at PRO Sports Club has
been for thousands of people who changed their lives. Now you can get the benefit
of the same 20/20 LifeStyles expert advice and guidance from anywhere.
With the new 20/20 LifeStyles
Online Program, you get:
• Access to a registered dietitian who will review your weekly meal plan.
• Weekly workouts from a personal trainer, so you can exercise anywhere.
• Expert advice from a lifestyle coach to create healthy
lifestyle habits.
• Education from an expansive video library that teaches you
how to dine out, sleep better, cook healthy and more.
• The best weight loss nutritional products.
• A comprehensive health and calorie tracker, to track
all your meals, exercise routines, plus mood swings and
sleep habits.
Get started today with our free Health Tracker and
Stage 1 & 2 programs or increase your success by
upgrading to one of our two premium packages for
additional support.
Visit 2020LifeStyles.com
Get your free mobile app
medically based.
proven results.
proclub.com 43

pro sports club
20/20 Lifestyles
Keep
Showing
Up
By
Jami Wetmore
Photos: Aaron Dixon Photograph
44 PRO PULSE MAY \\ JUNE 2013

I’ve struggled with an ongoing love-hate relationship with food,
weight, and body image my whole life. Emotional eating, stress
eating, and reward eating, coupled with inactivity, caused me to
gain weight. I’d get to my “panic weight,” start a new diet and lose
weight, but then the old habits would start creep back in. After
gaining 25 pounds in three months during a project at work, I
knew something had to give. However, my fear of failure was huge.
Losing and gaining weight for as long as I have makes you afraid to
try yet another program.
20/20 LifeStyles was my key to success. The support system
included in the program was invaluable. I just committed myself
to showing up and following the rules. In order to be successful,
I made this program a top priority in my life. I wouldn’t
compromise my preset appointments, even for a work conflict.
Some of the videos in the program were made just for me. One
message that really “clicked” was learning about blood sugar spikes
and how to achieve satiety when choosing foods. I now know how
to pair carbs with protein and how to monitor and track my food.
The welcome environment of the club was another motivating
factor to “keep showing up” (my mantra for success). I never felt
like I didn’t belong here as I’ve felt in other places.
Since completing the program, I’ve taken a few vacations, two
of which were cruises. On both trips, I ate more and exercise less
than I should have. However, each time I quickly lost any weight
I gained, usually within a few days or a week at most. The secret?
After each vacation and weekend indulgence, I’d get back to the
basics, track my food, and stick to my workout plan. Each time
I was amazed by how easy it was to lose the weight again. This
taught me that I can manage the small ups and downs, as long as
I get back on track. I also have an amazing personal trainer, Ame
Coyle, who keeps me honest.
Besides my “keep showing up” mantra and continuing to work out
with my trainer, I also continue to see my group counselor every
few weeks. This helps keep things in perspective and aids in my
transition to being a thinner person. I never could have imagined
that I’d be called “skinny” or “thin,” but it has happened. I also
continue to visit my doctor every 10 weeks and my nutritionist
a couple of times a year, just to check in. Creating this extension
of the program for myself has helped me continue on the path of
losing the weight and being healthy.
Given my history of losing and regaining weight, I’ll always be
mindful of where I’ve been and how I got here. I’ll continue to
stay connected to the tools I learned and plan to “keep showing
up.” Now when I take trips, I plan one activity that I wouldn’t or
couldn’t do prior to my weight loss. I’ve been white water rafting
on the Denali River in Alaska and run through the streets of
Cozumel in The Amazing Cozumel Race (and running was never
in my vocabulary!). I try to stay at hotels that have fitness centers. I
still have to pinch myself that I’ve even accomplished this because
it’s something I never thought possible.
Anyone can do this. I think there are a lot of misconceptions about
what it takes to make a change like this. Not once was I pushed
beyond my comfort level with the exercise. I literally started on
the treadmill, just walking. There was no need for “Biggest Loser”
scare tactics or strenuous workouts. The trainers are skilled and
know exactly what each person needs to be successful. I couldn’t be
happier with my success and have loved working with each person
I met along the way. I started last year wearing a size 24 jean, and I
started this year in a size 6. Crazy!
Weight lost:
97 lbs
Inches lost: Body fat:
46.25” -14.8%
proclub.com 45

pro sports club
aquatics
You’re not alone. Forty-six percent of American adults fear getting
into water above their heads. Fear no more. Sign up for our Adult
Intro to Swimming and gain the newfound freedom of being in
the water. It can be a fun and empowering experience as these
members have found out.
Adult Intro to Swimming students pictured left to right: Rozita, Lida, and Adam
Afraid of Deep Water?
You Can Conquer Your Fear
By Helenita Jacobs, Swim Coach
Currently, I’m somewhere in the middle of the journey. I feel
emotionally stronger and more confident to meet problems with
a cool and less agitated mind. This class has allowed me to build
patience, know that there’s a path to improvement, and trust more
in myself.” ~ Rozita
“I adored being at the beach but would fall into a panic when
stepping into the water. My husband encouraged me to sign up for
swimming lessons, so I attended the free seminar for Adult Intro
to Swimming. As I watched a video of former participants diving,
rolling, and doing somersaults in the pool, I thought to myself,
‘That’s a nice advertisement. Those people couldn’t possibly
experience the same panic in the water as I.’ However, I decided
to try one session. By the end of that first lesson, I was in the pool
and wasn’t afraid to put my head in water! That was a pivotal
point.
The Adult Intro to Swimming class is based on the philosophy
of being 100 percent confident in the water. Each drill is an
opportunity to develop greater awareness of what’s happening in
each moment and is followed by a discussion of the emotions we
experience. When I tried this for the first time, I felt an incredible
sense of freedom which I’d never experienced before. I could
hardly believe that the water could be my friend, not an enemy.
“I always envied people who could swim. My comfort zone was
‘water below knees and no waves please.’ Being in my fifties and
fully understanding how precious time is, last year I asked myself if
there was anything I wanted to learn that would bring me pleasure
and be good for my health. I realized that I wanted to learn how
to swim. I was lucky to notice that Adult Intro to Swimming
was being offered and have never regretted joining that class. I
overcame most of my fears. I can now swim on my back and front,
and dive and return to the surface. I’m working on becoming more
comfortable in deep water and learning swimming techniques in
freestyle and breaststroke. I can’t imagine any other activity that
could make me happier!
On a recent trip to Hawaii, I spent a lot of time in the water. I
could swim and snorkel, but the most amazing experience I had
was time spent ‘sitting’ in water with a couple of arm movements.
Learning how to swim gave me more confidence. If I can swim,
than I can do anything!” ~ Lida
Photos: Gerald Pope
46 PRO PULSE MAY \\ JUNE 2013

“I never took swim lessons until Adult Intro to Swimming. There were two main
reasons: I now have a young son and if he ever falls over the side of a boat, I want to be
able to rescue him. Also, he’s starting to take swim lessons and I wanted to join him in
that experience.
The core of the class is making sure that you remain in your comfort zone. The
instructors offer suggestions on how to explore new techniques but never push you
until you’re ready. As a student, you have to be in tune with how you feel and not set
unrealistic expectations for yourself. If you trust your instincts and how the instructors
evolve your lessons, you’ll get there.
When I started the class almost a year ago, just walking in 3.5 feet of water made
me anxious. Now I have a level of comfort where I can get into the water and feel in
control. There’s still a lot to learn but it feels more like a matter of ‘when’ rather than
‘if’ I’ll become a swimmer. This class has almost eliminated my fear of being near the
water. There are still elements I have yet to explore, but I now have an understanding
and confidence that I didn’t have before. And that understanding frees of a huge
element of fear that hung over me my entire life. I’ve shared my experience with
my son, who has his own reservations about swimming, to show him that you can
overcome your fear if you keep working at it. I’m getting the chance to experience a
whole new world that I never would have crossed into before. My ultimate goal is to
be able to snorkel in Hawaii. And I hope to share the tactics I learned in class with my
son as he continues his own journey.” ~ Adam
summer
is here!
get your vehicle ready
for better weather
and fun activities!
Our Express Premier or
Premium Services will keep
you car looking better than ever.
Enjoy
$20 off
our Express Premier
or Premium Services.
Offer expires June 30, 2013. Must present
this coupon at time of service.
(425) 861-6294
proclub.com/autosalon
proclub.com 47

pro sports club
finish line
My Journey to Become a
Triathlete
By Eliza Arango-Vargus
After losing almost 70 pounds in the 20/20 LifeStyles program
with the assistance of my personal trainer, Penelope Thompson, I
wanted to keep moving forward.
Penelope made exercising fun and helped me find my “inner
athlete.” She pushed my limits to a higher standard. I also had a
great support system that cheered me on even when achieving the
smallest milestone and made me accountable to being successful.
Penelope, being a triathlete, always talked about how much
she enjoyed the sport. I thought if Penelope, at age 60, could
compete at the top of her age group, perhaps I could participate
in this sport too. So, during the program, I began running on the
treadmill. This gradually evolved into running outdoors together.
The distances increased and my time improved. Before long, I
realized that I actually enjoyed running.
To become a triathlete, though, I needed to branch out to
swimming and cycling as well. I was ready for more challenge.
Penelope recommended that I consider joining the PRO Sports
Club Triathlon Team. I went to my first TRI Team meeting
Photos: Aaron Dixon Photograph
48 PRO PULSE MAY \\ JUNE 2013

in January and I was sold! As a TRI Team
member, I’m on a carefully monitored training
program that consists of not only running,
swimming, and cycling, but group classes such
as triathlon running development, triathlon
swim training, and TRI Team workouts.
Penelope and I have continued to stay
connected and, with her help, I just bought my
first road bike. Cycling is completely new to
me and I was a bit intimidated by it. However,
when we went on our first bike ride, I realized
how much I would enjoy this sport. This spring
and summer we plan to do some long Cascade
Bike Club rides together and get in the lake for
some open water swim training as well. In fact,
I’ve set an entire triathlon race schedule which
consists of six races, which range from sprint
distance races at Moses Lake and Chelan to an
Olympic distance race at Lake Stevens.
...And the journey continues!
Financial fitness and
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DRY CLEANING
AT PRO SPORTS CLUB
Shirts
Sweaters
Pants
Coats
Laundry Service
Comforters & Blankets
Wedding Dress Preservation
Satisfaction Guaranteed
Drop off and pick-up available
through the Pro Shop.
proclub.com 49

pro sports club
seattle
Sitting all Day? meet your new bff:
The Foam Roller
By Matt Kalkoske, Personal Trainer
Have you experienced tightness in your back and
shoulders from sitting too long at your desk or on
an airplane? How about hip, knee, or low back
pain from running? Or that night’s sleep where
you woke up with a sore shoulder?
With proper use, foam rolling can iron out those
nagging aches and pains so that you can move
more naturally and with increased mobility. Foam rolling exercises
may be part of your pre-workout preparation, workout, postworkouts,
or tune-up on rest days between workouts.
Next to an actual deep tissue massage from a massage therapist,
foam rolling is an easy and convenient way to treat your fascia and
improve its quality on a daily basis. It’s a great quick fix you can
do on your own, in between massage appointments. Of course,
if you’re not getting the relief you desire, a massage should help.
Shiatsu, offered at The Spa at PRO Sports Club in Bellevue, targets
the circulatory system through specific medium to strong pressure
points that help rebalance your body.
Fascia is the web-like sheath that surrounds every muscle, tendon,
ligament, nerve, vein, and artery of the human body. To get a
better visual of what your fascia looks like, picture uncooked
chicken with the white covering that runs around the muscle and
through it. Fascia supports your organs and joints from head to toe
and is extremely rich in nerve supply. Your strength, flexibility, and
fitness performance depend on its health.
With proper direction in foam rolling, you can expect improved
joint mobility, fascial flexibility, muscle tone (activity), range of
motion, and blood flow. You’ll also experience decreased stiffness,
muscle soreness and tension. Foam rolling also helps to break up
adhesions (knots) and scar tissue surrounding muscles. Best of all,
the effects are immediate.
To use a foam roller, simply roll back and forth over your muscle
groups. If you hit a tight (usually painful) area, pause and wait for
the muscle to relax, and then continue rolling. Roll over the entire
muscle length and pivot slightly into different angles over the tight
spot. This will help to release the tension throughout your entire
muscle, from bottom to top.
The most common areas that often need be addressed, due to
training demands or day-to-day life, are the upper back, lats/
armpits, outer thigh/IT band, quads, hamstrings, glutes, and
calves.
To learn the proper technique, posture, and select the correct type
of foam roller suited to your fitness level and training demands,
seek the assistance of a personal trainer.
Think of foam rolling as the simplest way to maintain the function
of your body as if it were a machine. Maintain it to the best of
your ability so you can live a strong and healthy life for many years
to come.
Photos: Gerald Pope
50 PRO PULSE MAY \\ JUNE 2013

SEATTLE GROUP FITNESS
Members only. Ages 14 and older unless otherwise
stated. All classes and/or instructors are subject to
change without notice.
R = Strength Training: uses dumbbells, body
bars, flex-bands, medicine balls, or springs
= Cardiovascular Fitness
= Mind and Body
• = Body Weight Training: uses your own body
weight as resistance
= Includes agility or sport-like movements
0 = Concentrates on core muscles and body
stabilization
= Flexibility and Stretching
FREE CLASSES
ENROLLMENT CLASSES
Register prior to first day of class at the Concierge Desk
or call (206) 332-1873. Due to the progressive nature of
the class format, pro-rated sign-ups or refunds for missed
classes are not available. If minimum enrollment is not
fulfilled by the 7 th of each month, class will be cancelled.
Boot Camp Blitz
R•0
Get prepared for a body blast that will transform your
fitness level. Includes high intensity body weight exercises
focused on developing core strength and stability,
calisthenics to get your heart racing, and resistance
training to increase your muscle endurance.
Dates May 2-June 27
Times T/TH, 6:15-7:25 a.m.
COST $117 Member
Warrior Dash Training Package
Blood, sweat, tears, obstacles … and mud! Will you
survive or thrive? Join our trainers for 10 group runs
utilizing interval running, resistance training, and
plyometric movements to get you in top shape for the
Warrior Dash event.
Dates May 4-July 13 (no class 5/25)
Times SAT, 8-9 a.m.
COST $220 Member
FLEXIBLE CLASSES
1 punch card (10 classes) = $30, 1 class = $5.
Redeemable in both Bellevue and Seattle locations.
Circuit Conditioning
R•0
Intense combinations of cardio segments, resistance
training, and strength movements to enhance your overall
performance and well-being.
Times T, TH, 9:30-10:25 a.m.
TRX Total Body
•0
Turn your workout upside down and redefine your body
without lifting a single weight! Build strength, power, and
balance using your own body weight in this unique class.
Times SAT, 10-10:55 a.m.
M, 6-6:55 p.m. (no class 5/27)
W, 6-6:55 p.m. (Advanced Class)
R•0
Adaptable to all fitness levels. No sign up required.
• Amazing Abs
• CHISEL’D
• Cycle Core Fusion
• Cycle Revolution
• Power RPM’s
• Step N Sculpt
• Ultimate Cardio Kickbox
Ultimate Fitness
R•0
Get ready for some serious body conditioning. Challenge
yourself with a series of ever-changing circuits that
include kettle bells, TRX trainers, slam balls, heavy ropes,
dumbbells, and body weight exercises. Suitable for all
levels.
Times T, 6:45-7:40 p.m.
ZUMBA ® fitness
Experience Latin-inspired dance moves and eclectic
international music. Take your group fitness experience
to a new level of fun while melting the stress and pounds
away!
Times SAT, 10-10:55 a.m.
M, 6-6:55 p.m. (no class 5/27)
W, 7:30-8:25 p.m.
PROfusion CLASSES
1 punch card (10 classes) = $50, 1 class = $6.50.
Redeemable in both Bellevue and Seattle locations.
Vinyasa Flow Yoga
•0
Experience a combination of movement and breath in
flowing postures to build core strength and bring focus to
your body and mind.
Times SAT, 11:05 a.m.-12:20 p.m.
T, 6:45-7:40 p.m.
Experience Pilates Mat with the added fun
of small equipment to tone and increase
endurance and stability.
Time SAT, 10-10:55 a.m.
C
M
Y
CM
MY
CY
CMY
K
Be together.
It’s time for a new family photo...
before they go off to college.
Schedule your session today.
www.kerrybphotography.com
SRM PP 4V 0313.pdf 1 2/19/13 3:42 PM
proclub.com 51

pro sports club
youth camps
aquatics
Dive-On-In Junior Lifeguarding
Camp (Ages 9-14)
Keep your kids active as they learn valuable
lifesaving skills. They’ll get a taste of what it
takes to be a lifeguard as they learn lifeguarding,
CPR, swimming, and first aid skills. Must be
able to comfortably swim 50 yards. Lunch will be
provided.
July 22-26 or August 19-23
M-F, 9 a.m.-3 p.m.
$300 Member, $330 Non-Member Child of
Member, $360 Non-Member
BASKETBALL
HOOPS CAMP
This camp is dedicated to teaching campers the
fundamentals of the game in both drill stations
and game situations. Camp also includes lunch
and a camp certificate.
Indoor Hoops Camp
Ages 6-12, Beg.-Int.
July 15-19 or August 12-16
Ages 9-15, Int.-Adv.
July 22-26
Outdoor Hoops Camp (Ages 9-15, Int.-Adv.)
Drop off is at the turf soccer field at Grass Lawn
Park on 148th Ave. N.E. The camp begins with
warm-ups before heading to the basketball courts.
At noon, PRO Sports Club shuttles will transport
the campers back to the club for the second part
of the camp. Pick up is in the Pavilion. Please
wear sunscreen.
July 8-12, July 22-26, August 5-9, or August
19-23
Times & Cost
M-F, 9 a.m.-4 p.m.
$300 Member, $325 Non-Member Child of
Member, $350 Non-Member
$20 price increase unless registered within one
week of the camp start date.
VARSITY HOOPS SKILLS CAMP
Team Camp (Int.-Adv.)
A successful team begins with great coaching to
sharpen skills, motivate, build team morale, and
have fun. Don’t miss this chance. Sign up your
child’s team for camp. We’ll assign a coach to your
team of 5-10 players. Be the best team out there!
June 24-28
M-F, 9:30-11:30 a.m. (Grades 4-5)
M-F, 1:30-3:30 p.m. (Grades 6-8)
programs calendar
Shooting Camp (Int.-Adv.)
Everyone wants to score points for their team.
This camp equips you with a practice routine
guaranteed to help you find success at scoring
and becoming an offensive threat. Fine-tune
your technique with concentrated repetition and
simulated game conditions, practicing shots from
game spots at game speed using the Shoot-A-Way
machine and other top level training tools.
July 29-August 2
M-F, 9:30-11:30 a.m. (Grades 4-5)
M-F, 1:30-3:30 p.m. (Grades 6-8)
Ball Handling Camp (Int.-Adv.)
Strengthen your off hand, develop your passing
ability and court vision, and learn the mental
aspects that you need to lead your team. Learn
how to handle the ball under pressure, during
traps, and double teams. Come away knowing
how to create more assists and lower your team’s
turnovers.
August 26-30
M-F, 9:30-11:30 a.m. (Grades 4-5)
M-F, 1:30-3:30 p.m. (Grades 6-8)
Cost
$100 Member, $120 Non-Member Child of
Member, $140 Non-Member
discovery bay
Super Camp Jr. (Ages 3-5)
We call this camp “super” because it’s super fun
and filled with loads of exciting activities for your
child. Campers enjoy a variety of instructor-led
sessions including movement, science, crafts,
swimming, lunch, and snacks.
June 24-28, July 8-12, July 15-19, July 22-26,
July 29-August 2, August 5-9, August 12-16, or
August 19-23
M-F, 9 a.m.-3 p.m.
$350 Member, $420 Non-Member Child of
Member, $440 Non-Member
Schedule:
9-10:30 a.m. (Motion Commotion)
10:30 a.m.-12 p.m. (Creation Station)
12-1 p.m. (Lunch/Play Time)
1-3 p.m. (Pool Time)
Super Safe Sitters (Ages 11-15)
Gain skills and confidence to become a Safe
Sitter® with this babysitting course. Young
adolescents learn the responsibility of nurturing
and protecting children with skilled experts, while
also enjoying swimming and other fun activities.
June 24-28
M-F, 9 a.m.-3 p.m.
$305 Member, $366 Non-Member Child of
Member, $395 Non-Member
Pavilion
All Sport CAMP (Ages 6-12)
This camp offers basketball, soccer, kickball,
dodgeball, floor hockey, laser tag, inflatables,
idance, swimming, and more. Swimwear and
a swim test are required daily for all aquatics
activities. Camp also includes lunch and a t-shirt
or ball.
Indoor All Sport Camp
TH/F, June 20-21
M/T/W/F, July 1-5 (no class 7/4)
M-F, June 24-28, July 15-19, July 29-August
2, August 12-16, or August 26-30
Outdoor All Sport Camp
Drop off is at the turf soccer field at Grass Lawn
Park on 148th Ave. N.E. At noon, PRO Sports
Club shuttles will transport the campers back to
the club for the 2nd part of the camp. Pick up is
in the Pavilion. Please wear sunscreen.
M-F, July 8-12, July 22-26, August 5-9, or
August 19-23
Times & Cost
9 a.m.-4 p.m.
$140-$300 Member, $160-$325 Non-Member
Child of Member, $180-$350 Non-Member
$20 price increase if registered within one week of
the camp start date.
Racquetball
JUNIOR Racquetball Summer
Camp (Ages 7-17)
Whether you’ve played before, or never picked
up a racquet, these camps will teach the basic
techniques and strategy of racquetball, while
having fun.
July 8-9 or August 5-6
M/T, 2-3:30 p.m.
$85 Member, $102 Non-Member Child of
Member, $121 Non-Member
SOCCER Arena
sOCCER CAMP
Join us for a fun-filled camp playing the world’s
most popular sport! Improve your game with our
expert coaching staff. Focus on fundamental
skills, strategy, and lots of play. Camp also
includes lunch and a t-shirt or soccer ball. Please
bring soccer shoes (not cleats) and shin guards
to class.
Indoor Soccer Camp
Ages 6-12, Beg.-Int.
M/T/W/F, July 1-5 (no class 7/4)
M-F, June 24-28, July 29-August 2, or August
26-30
Ages 9-15, Int.-Adv.
M-F, July 15-19 or August 12-16
52 PRO PULSE MAY \\ JUNE 2013
Prices subject to change without notice.

Outdoor Soccer Camp (Ages 7-14, Int.-Adv.)
Drop off will be at the turf soccer field at Grass
Lawn Park on 148th Ave. N.E. Pick up is at the
Indoor Soccer Arena located across the street
from PRO Sports Club at 4608 148th Ave. N.E.,
Redmond, WA. Please wear sunscreen.
M-F, July 8-12, July 22-26, August 5-9, or
August 19-23
Times & Cost
9 a.m.-4 p.m.
$240-$300 Member, $260-$325 Non-Member
Child of Member, $280-$350 Non-Member
$20 price increase unless registered within one
week of the camp start date.
TENNIS
SUMMER PROGRAMS
J.E.T. League (Ages 10-18)
The Junior Eastside Tennis League is for unranked
junior players from the Eastside and Seattle areas.
Matches with various local clubs are scheduled
every Friday during the summer months. The
PRO Sports Club’s team consists of 50 players
with coaching from USPTA certified pros. This is
a great way to get over 100 hours of practice play.
Certificates awarded for each junior’s progress.
Must have pro’s approval to enroll, contact the
Tennis Department at (425) 861-6230.
June 17-August 23 (no class 7/4)
M-TH, 1:30-3 p.m. (matches)
F, 12-3 p.m. (practice)
$450 Member, $540 Non-Member Child of
Member, $675 Non-Member
Sign up
today
One-Week Tennis Camps
Have a smashing week of tennis! Led by our
USPTA staff, this week of fun includes intensive
practice on stroke mechanics, the ball machine,
rules, scoring, and much more. All levels
welcome. Certificates will be awarded. No prorates.
Ages 4-7
June 24-28, July 8-12, July 22-26, or August
5-9
M-F, 9-10 a.m.
$150 Member, $180 Non-Member Child of
Member, $220 Non-Member
Ages 8-12
June 17-21, July 1-5 (no class 7/4),
July 15-19, July 29-August 2,
or August 12-16
M-F, 9-10:30 a.m.
$170 Member, $204 Non-Member Child of
Member, $244 Non-Member
Ages 13-18
June 17-21, July 1-5 (no class 7/4),
July 15-19, July 29-August 2,
or August 12-16
M-F, 10:30 a.m.-12 p.m.
$170 Member, $204 Non-Member Child of
Member, $244 Non-Member
at the Concierge Desk
or call (425) 885-5566. Space
is limited. Registration
deadline is one week prior to
each camp start date.
programs calendar
EXTENDED CHILDCARE
Reservations strongly recommended for members.
Hours:
January 1, 2013 - June 19, 2013
Monday-Friday, 8:30 a.m.-8:30 p.m.
Saturday-Sunday, 8:30 a.m.-5:30 p.m.
Bellevue Members AND Guests
Members remaining on-site will receive a 5%
discount (excluding One-on-One Care). Prices
subject to change without notice.
Age
Cost
6 weeks - 11 months $8.50/hour
12 months - 4 years $8/hour
5 - 9 years $7.50/hour
One-on-One Care
$15.50/hour*
*5% discount does not apply.
Please arrange in advance by calling
(425) 861-6247.
FULL DAY CAMP
LUNCH MENU
PRO Sports Club provides lunch for full day
campers.
sample menu
Monday
Tuesday
Wednesday
Thursday
Friday
pro sports club
Turkey dog
Chicken tenders
Pasta with red sauce
Cheese quesadillas
Pizza
Additional items may include Sun Chips, carrots,
yogurt, grapes, cookies, and assorted juices.
If your child has dietary restrictions
including, but not limited to food allergies
(nuts, wheat, etc.), vegetarian/vegan,
lactose intolerance, etc., PLEASE notify
the camp instructor and/or provide a
lunch for your child.
Sign up today
at the Concierge Desk or call
(425) 885-5566. Space is limited.
Prices subject to change without notice.
proclub.com 53

pro sports club
AQUATICS
Visit proclub.com for dates, times, and cost.
programs calendar
PRO Sports Club’s Aquatic Center teaches more kids
how to swim than anywhere else in the state. Our
exclusive program combines the best of several nationally
recognized cutting-edge techniques to develop more
efficient swimmers while instilling confidence. Our
instructors are experts with individuals of all ages and
abilities. They specialize in providing an enjoyable,
comfortable experience.
Chaperone Service
Enjoy the convenience of allowing us to escort your child
from Discovery Bay to their group swim lesson and back.
A $2.50 fee per day applies. Service available Monday-
Friday from 10 a.m.-3 p.m. A minimum of 30 minutes
time in Discovery Bay must be reserved.
SWIM LESSONS
20/20 lifestyles
FREE! Introductory Seminar
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.
Dates May 9, May 23, June 6, or June 20
Time TH, 6-8:30 p.m.
Clothing Closet
FREE!
Monday, June 10
9 a.m.-2 p.m.
An opportunity for the men and
women of 20/20 LifeStyles to clean
out their closets. Bring in clothes that
are too big and find clothing to get
through the in-between sizes. Held at
Wimbledon Apartment #C-202.
Adult Group Swim Lessons (Beg.-Adv.)
In these classes, you will learn and develop all strokes
including freestyle, backstroke, and breaststroke. Bimonthly
enrollment.
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. Bi-monthly enrollment.
Private Lessons (All ages)
Please ask the Concierge Desk for availability in the Multi-
Purpose Pool. Rates based on instructor’s experience.
Private swim lessons are also available for 3 students
and 4 students. Please contact Aquatics for rates and
instructor availability: (425) 861-6274, aquaticsinfo@
proclub.com.
30-Minutes
1 student $37.50-$52.50
2 students $25-$31 per student
45-Minutes
1 student $55-$78.75
2 students $37.50-$46.50 per student
60-Minutes
1 student $75-$105
2 students $50-$62 per student
Youth Group Swim Lessons (Ages 3-12)
We offer weekday and weekend classes for all levels.
Read the entry requirements to find the appropriate level
for your child. Bi-monthly enrollment.
Youth Group 2-Week Intensive Swim Lessons
(Ages 3-12)
A great way to learn, develop, and refine swimming skills.
Students attend 30-minute classes four days per week
for two weeks.
SWIM PROGRAMS
Aqua Conditioning
Get a vigorous and fun workout in both shallow and deep
ends of the pool. Whether beginner or advanced, work at
your own level. 1 class = $5; 10 classes = $30
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 revitalized for
the weekend. 1 class = $5; 10 classes = $30
FREE! Hydro Fitness
Get your heart pumping with this energizing workout. A
variety of long and short lever movements combined with
buoyant, resistive equipment enhances cardio, muscular
strength, and endurance. All levels are welcome in this
fun and energetic class.
Performance Swim Training
Swimming faster needs to be strategic and sustainable.
Establish your optimal stroke rate to stroke length ratio so
you swim every yard with purpose. We’ll be using the Finis
Tempo Trainer. Should be able to swim continuously for
200 yards. Monthly enrollment.
Swim Assessment Video
The best way to get a complete picture of your stroke is by
videotaping it. Gaining this insight makes it an excellent
training tool. Get videotaped for 5 minutes from 3 different
angles, including views from both above and below the
water. A website link will be provided so you can view or
download your video online.
You may also choose to schedule a 30, 45, or 60-minute
private lesson immediately after the assessment to
practice your technique. Must be able to continuously
swim 25 yards. To register or for further information,
contact Eric Preston at epreston@proclub.com or (425)
895-6521.
Total Immersion Swimming (18 and older)
Whether you’re a beginning swimmer or veteran triathlete,
our TI-certified teaching experts offer “Learn to Swim”
programs, private and group lessons, and workshops to
help you achieve your goals.
Group Swim Lessons (Perpetual Motion Freestyle)
Learn how to work with gravity, be streamlined, and follow
the path of least resistance. This 8-hour series is broken
down into 2-hour lessons. Your stroke will be videotaped
and uploaded for your viewing. Must be able to swim 50
yards.
Stroke Clinic
Perfect for Triathletes or anyone who desires to improve
their stroke! This 2-hour clinic focuses on balance,
streamline, and propulsion. Your stroke will be videotaped
at the beginning and end of the session, and uploaded for
your viewing.
Weekend Workshop
PRO Sports Club is the host facility for this 2-day
workshop (approximately 12 hours of classroom and pool
time). Learn the drills of Total Immersion that lead to “fishlike
swimming.” For registration, contact Total Immersion
online at totalimmersion.net.
SWIM TEAMS
FREE! Masters 101 (18 and older)
Do you swim for fitness, competition, triathlons, or
just want a coached workout? Masters 101 is a free
introductory clinic designed for you. Learn swimmers
etiquette, using the clock and flags, swim specific drills,
and interval training. Contact Carol McCaig, cmccaig@
proclub.com for more information.
Masters Swim Team (18 and older)
Get a great coached workout, improve your endurance
and swim technique, and meet new people. Competitive
swimming background helpful, but not required. Should
be able to swim approximately 1000 yards in 30 minutes.
1 class = $5; 10 classes = $30
PRO Swimming (Ages 7-18)
Each fall, PRO Swimming invites swimmers to try out for
our year-round swim team. Our supportive, team-based
environment helps kids develop strong bodies, strong
minds, and long-lasting friendships. Annual enrollment.
TRIATHLON
Triathlon Swim Training (18 and older, Int.)
The key to speed in an endurance event is economy.
Improve your performance in this class which provides
guidance on technique, drills, strength, speed,
endurance, and a structured program to help improve
your economy. Monthly enrollment.
Duathlon
(6 and older)
Are you a budding triathlete or looking for a family
fitness event? Sign up for the PRO Sports Club
Duathlon for some fun and excitement. The run takes
place on varied terrain through the neighborhoods
around PRO Sports Club. Seeding is based on
predicted swim time. Day-of-race sign-ups will swim
in the final heat.
race Adult Duathlon:
Short (500 yard swim & 3.1 mile run)
Long (800 yard swim & 4 mile run)
Junior Duathlon:
Short (50 yard swim & .5 mile run)
Long (100 yard swim & 1 mile run)
Family Duathlon:
Short (100 yard swim & 1 mile run)
Long (300 yard swim & 1.5 mile run)
Date May 19
Times SUN, 8-10 a.m. (Adult)
SUN, 10:30 a.m.-12 p.m.
(Junior & Family)
COST Early Registration
(through May 12):
Member: $20 Adult, $5 Junior, $10 Family
Non-Member Child of Member: $7 Junior
Non-Member: $35 Adult, $10 Junior,
$20 Family
After Deadline (May 13-May 19):
Member: $30 Adult, $15 Junior,
$20 Family
Non-Member Child of Member: $17 Junior
Non-Member: $45 Adult, $20 Junior,
$30 Family
54 PRO PULSE MAY \\ JUNE 2013

programs calendar
pro sports club
Youth Group Swim Lesson
ENTRY Requirements
Tiny Bubbles & Preschool (3-5 years)
Youth & Pre-competition (6-12 years)
Must be able to perform skills listed prior to entering the program level.
TINY BUBBLES: Suited for children new to the water,
fearful of water, or those who are transitioning
to swimming independently (without parental
assistance)
PRESCHOOL 1, YOUTH 1: Beginner level, no
experience required
PRESCHOOL 2, YOUTH 2:
• Submerge head in a rhythmic pattern (3 times
Preschool; 5 times Youth)
• Front float, face-down and back float
independently
• Independent swim on front, face-down (10 feet
Preschool; 20 feet Youth)
PRESCHOOL 3, YOUTH 3:
• Front, face-down glide and back glide
• Front crawl stroke with rhythmic breathing by
rolling onto back (5 yards Preschool; 15 yards
Youth)
• Independent swim on back with flutter kick and
horizontal body position
• Backstroke (5 yards Preschool; 15 yards Youth)
• Elementary backstroke (5 yards Preschool; 10
yards Youth)
PRESCHOOL 4, YOUTH 4:
• Crawl stroke with side breathing, backstroke and
elementary backstroke (15 yards Preschool; 25
yards Youth)
• Breaststroke with proper arm movement and kick
(15 yards Preschool; 25 yards Youth)
• Comfortable swimming in water up to 9 feet deep
DISCOVERY BAY
Visit proclub.com for dates, times, and cost.
We’re more than babysitters. We offer children a safe
licensed center with highly qualified instructors who
engage children in social fun and educational activities
during their stay.
Around the World (Ages 3-6 years)
Children develop cultural awareness by participating in
varied experiences. Focusing on multiple languages, this
class integrates art, music, drama, and foreign language
to foster an appreciation for other cultures. Seasonal
enrollment.
CATCH Me If You Can! (Ages 3-6 years)
Using CATCH (Coordinated Approach to Child Health)
curriculum, children learn the importance of being active
and healthy by playing sports, dancing, and participating
in various movement activities to promote physical
development and social skills. Bi-monthly enrollment.
Kids Night Out (Ages 3-12 years)
Designed to give your child a fun-filled evening and
promote a good night’s sleep. Plus, enjoy the evening
to yourself. Children attend Saturday Family Fun Night,
swim, eat a healthy dinner, and participate in crafts.
Pick Up the Beat (Ages 2-6 years)
Children develop pre-literacy skills through music and
story time. This multisensory class integrates physical,
cognitive, social, and emotional domains into a wholechild
approach to learning. Monthly enrollment.
KIDS
GYMNASTICS
(18 months-2.5 years & 3-4 years)
A super fun, action-packed class
that offers a variety of fitness
games and activities to improve
endurance, strength, speed, and
hand-eye coordination. Parents
are required to attend class with
children ages 18 months to 22
months.
Date May 1-June 14 (no class 5/27)
Time T, TH, 10:15-11 a.m. (ages 3-4)
M, W, F, 11-11:30 a.m.
(ages 18 months- 2.5 years)
TH, 11-11:45 a.m. (ages 3-4)
F, 12:15-1 p.m. (ages 3-4)
COST $60-$82 Member, $72-$98
Non-Member Child of Member,
$100-$138 Non-Member
PRESCHOOL 5, YOUTH 5:
• Crawl stroke with alternate side breathing and
backstroke (25 yards Preschool; 50 yards Youth)
• Breaststroke with proper technique combining
proper arm movement, kick and breathing (25
yards Preschool; 50 yards Youth)
• Butterfly with proper dolphin kick (15 yards
Preschool; 25 yards Youth)
• Dive in kneeling and standing position
• Tread water for 1 minute
• Swim underwater (5 yards)
PRE-COMPETITION:
• Must successfully complete Youth 5 or pass
tryouts
• Crawl stroke with alternate side breathing and
backstroke (100 yards)
• Breaststroke with proper technique and timing
(100 yards)
• Butterfly with proper technique combining arm
movement, kick and breathing (25 yards)
• Dive from starting blocks
Birthday Parties
faMILY FUN NIGHT PARTY | sUPER FUN SUNDAY PARTY
Pool Party | Laser Tag | soccer
Make your child’s birthday a special event they’ll never forget. Birthday party packages
are only available to club members and are appropriate for children ages 4-11. Some
parties have specific age restrictions. Groups of 10 to 25 can be accommodated. Call
to design your custom party today! (425) 861-6205, SpecialEvents@proclub.com
PRE-COMPETITION Plus:
• Must successfully complete Pre-Competition or
past tryouts
• Crawl stroke with alternate side breathing and
backstroke with flip turns (150 yards)
• Breaststroke with proper technique and timing
(150 yards)
• Butterfly with proper technique combining arm
movement, kick, and breathing (50 yards)
• Dive from starting blocks
options available:
Birthday Cake
Pizza & Beverages
Paper Goods
Balloons
Set Up & Clean Up
Facility Rental
Party Instructor(s)
Catering
No refunds after session has started. Please note
we are not able to offer make-up classes for missed
group lessons. Instructor subject to change without
notice. Minimum of 2 enrollees. If minimum is not
met, class will be cancelled.
$50 non-refundable deposit due at time of reservation.
proclub.com 55

pro sports club
FITNESS CENTER
Get Started
Fitness Program
GROUP FITNESS
Members only. Ages 14 and older unless otherwise
stated. All classes and/or instructors are subject to
change without notice.
R = Strength Training: uses dumbbells, body
bars, flex-bands, medicine balls, or springs
= Cardiovascular Fitness
= Mind and Body
• = Body Weight Training: uses your own body
weight as resistance
= Includes agility or sport-like movements
0 = Concentrates on core muscles and body
stabilization
= Flexibility and Stretching
programs calendar
FREE!
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/cardio workout routine,
receive tips on exercise, and leave your session with
a personalized workout card. Open to all members.
Personal Training
At PRO Sports Club, personal training is a physical and
inspiring experience where you are safely coached and
held accountable to achieving new levels of fitness. Every
training program is tailored to address your personal
lifestyle profile and achieve specific goals defined in
partnership with your trainer. Plus, you will feel more
powerful physically and mentally, enabling you to conquer
new challenges with increased energy and determination.
55 minute session = $65-$95 (plus tax)
Partner Training
Small group training provides the same benefits as our
one-on-one program with the added benefits of being
with friends and a lower session per member rate.
Available for up to 4 people. All sessions are 55 minutes.
For pricing, visit proclub.com or call (425) 885-5566.
Body Composition Analysis
Bioelectrical impedance gives a good estimate of
your body fat and lean muscle mass. This is useful in
determining if you have a healthy balance of lean mass
and fat percentage and establishing fitness goals. It is
also a great benchmark for measuring fat loss and lean
muscle goals while you are on a fitness program. $15
FREE! Junior Equipment Orientation (Ages
8-16, M, T, 4-5 p.m., or SAT, 1-2 p.m.)
Juniors are required to attend a 30 minute session prior
to using the facilities. Junior members will receive basic
equipment use instruction and guidelines. The purpose
is to help these members feel safe and confident using
the exercise equipment and to learn their way around the
Fitness Center. Come dressed and ready to exercise.
Visit proclub.com for dates, times, and cost.
FREE CLASSES
R•0
Adaptable to all fitness levels. No sign up required.
friday
nights
Friday Club Nights
• Burlesque Workout
• TRX ® Total Body
• Zumba ® fitness
• 6-Pack Cycle
• 6-Pack Workout
• Above the Belt
• Addicted to Step
• Amazing Abs
• BabyRobics
• Below the Belt
• Cardio Core
• CHISEL’D
• Cycle Revolution
ENROLLMENT CLASSES
Register prior to 1 st day of class at the Concierge Desk or
call (425) 885-5566. Due to the progressive nature of the
class format, pro-rated sign-ups or refunds for missed
classes are not available. If minimum enrollment is not
fulfilled by the 7 th of each month, class will be cancelled.
Adult Karate
•0
Strengthen, condition, and help fine-tune coordination,
control, flexibility, and balance for all sports and activities.
Sensei Brent Hartwig is a sixth-degree (Rokudan) black
belt with over 40 years of experience teaching Goju-Ryu
karate. Bi-monthly enrollment.
Boot Camp Blitz
R•0
This body blast will transform your fitness level! High
intensity body weight exercises develop core strength and
stability, calisthenics get your heart racing, and resistance
training increases your muscle endurance. Monthly
enrollment.
Extreme Body Makeover
R•0
Ready for a new you? Cardio, strength, flexibility, and
core training will transform you. Body composition and
measurements will track your progress (be hydrated and
have no caffeine, no alcohol, and no exercise within 12
hours of first class for testing). Monthly enrollment.
Junior Karate
•0
The focus is on safety, awareness, and basic skills for
youth at all ability levels and developing a strong selfimage
and positive attitude. Bi-monthly enrollment.
Mountain Conditioning
R•0
Guaranteed to wake you up and get you ready to work out
in the wild! Muscular strength and endurance, stability,
and cardio rolled into an ever-changing, fast-paced
format. Monthly enrollment.
Pilates Reformer
R•0
Gain total body strength and flexibility. Pilates Perfect
Start appointment required prior to enrolling in this
session. Visit the Concierge Desk or call Group Fitness at
(425) 895-6578. Monthly enrollment.
PRObarre
R•0
An energetic class for total body conditioning. Combines
the toning benefits of yoga, Pilates, and dance to
strengthen and lengthen the body, helping you feel and
look younger! No yoga, Pilates, or dance experience
necessary. Monthly enrollment.
FLEXIBLE CLASSES
10-class punch card for $30 or $5 per session. Expires
one year from date of purchase.
Circuit Training
R•0
Blend energizing cardio with serious muscle
strengthening. Provides the variety and motivation you
need for an effective workout.
TRX ® Total Body
• Feel Good Cardio Sculpt
• High-Energy Step
• Kickbox BLAST!
• Performance Cycling
• Power RPM’s
• So You Think You Can Step?
• Step 101
• Step Circuit
• S-T-R-E-T-C-H
• Ultimate Cardio Kickbox
•0
Turn your workout upside down and redefine your
body without lifting a single weight! Get a fast, fun, and
effective workout using innovative suspension training.
Build strength, power, and balance using your own body
weight.
ZUMBA ® fitness
Experience Latin-inspired dance moves and eclectic
international music. Take your fitness experience to a new
level of fun while melting the stress and pounds away!
HAPPY HOUR CLASSES R•0
15-class Happy Hour Group Fitness punch card or
10-class Flexible Class punch card for $30 or $5 per
session. Expires one year from date of purchase.
Enjoy Circuit Training, TRX ® Total Body, and Yoga.
PROfusion CLASSES
10-class punch card for $50 or $6.50 per session.
Expires one year from date of purchase or after 10
punches (whichever comes first). Redeemable in both
Bellevue and Seattle locations.
Back to Yoga Basics
•0
Build a solid foundation by going back to the basics!
Perfect for absolute beginners and advanced students.
Pilates Mat Plus
•0
Experience Pilates Mat with the added fun of small
equipment to tone and increase endurance and stability.
Vinyasa Flow Yoga
•0
Experience a combination of movement and breath in
flowing postures to build core strength and bring focus to
your body and mind.
Yoga Exploration
•0
Become fully immersed in yoga. Find balance at the
end of your day from a soothing, slow flow to energetic
vinyasa. Explore different aspects of yoga including
breathwork, meditation, and movement in a fusion which
will leave you feeling blissful.
Yoga Flow & Go
•0
Energize your lunch break with this spirited yoga practice
that will leave you feeling strong and revived for the rest
of your day.
PRIVATE PILATES INSTRUCTION
Pilates Perfect Start
R•0
This introductory session includes a health profile,
postural analysis, Pilates fundamentals, key principles to
practice on your own, and recommended guidelines for
further training. Prerequisite to Pilates Reformer classes.
Select instructors only. Limit one introductory session per
member. Please call Group Fitness office to schedule an
appointment (425) 895-6578. $35 Member
Pilates Perfect Start Package R•0
Refine your body in our state-of-the-art studio with six
55-minute private Pilates sessions and a Flexible Punch
Card valid for Circuit Training, TRX ® Total Body, ZUMBA ®
fitness, or Happy Hour classes. Limited time offer valid
with select instructors only. Expires 12 weeks from date of
purchase. Limit one package per member. $275 Member
Private & Partner Pilates
R•0
Personalized sessions with an experienced instructor
in our specialized Pilates studio utilizing mat work,
Reformer, Chair, Cadillac, and Barrels.
Private 55-minute session: $65-$85
Partner 55-minute session: $48.75-$63.75
NEW!
Sleep Soundly with Yoga
Learn how yoga can help improve your sleep
quality! This workshop will include a gentle, alllevels
yoga practice, poses for home practice
to do before bed, and relaxation tips for the
mind and body to fall asleep and stay asleep.
Date June 9
Time SUN, 11 a.m.-1 p.m.
COST $30 Member
56 PRO PULSE MAY \\ JUNE 2013

We offer a wide range of sports and programs for virtually
every age group through leagues, camps, and clinics. For
more information, please e-mail pavilion@proclub.com.
BASKETBALL PROGRAMS
Adult Basketball Workshop
Improve your fundamentals and team play. The time will
be focused on shooting, ball handling, and all aspects of
the game.
Dates April 30-June 13
Time T (Men), TH (Women), 6:15-7:15 p.m.
Cost $50 Member
Varsity Hoops Skills Training (Grades 4-12)
Customize your training schedule and join other players
to develop all parts of your game. Enroll quarterly for this
training program and enjoy unlimited classes.
Dates June 10-August 15 (no training 7/4)
Times W, 3-4 p.m.
M, T, W, TH, 5:45-6:15 p.m.
Cost Team Member: $100 Member, $120 Non-
Member Child of Member, $150 Non-
Member
Non-Team Member: $150 Member, $180
Non-Member Child of Member, $225 Non-
Member
Varsity Hoops Teams (AAU)
Our program focuses on player development, building
life skills, and an appreciation for the game. Teams are
formed by grade and skill level, and play in local AAU
leagues and tournaments. Extra skills training sessions
are offered before and after practice. Team tryouts
required for participation. Please RSVP by e-mailing:
pavilion@proclub.com with name, grade, and phone
number.
Varsity Hoops Team Tryouts (Int.-Adv.)
Grades 4-6:
Dates June 4 & 6
TIMES T/TH, 4:15-5:45 p.m.
Grades 7-8:
Dates June 3 & 5
TIMES M/W, 4:15-5:45 p.m.
Grades 9-12:
Dates June 4 & 6
TIMES T/TH, 6-7:30 p.m.
Varsity Hoops Teams
Grades 4-6:
Dates June 11-August 15 (no class 7/4)
Times T/TH, 4:15-5:45 p.m.
Grades 7-8:
Dates June 10-August 14
Times M/W, 4:15-5:45 p.m.
Grades 9-12:
Dates June 11-August 15 (no class 7/4)
Times T/TH, 6-7:30 p.m.
Cost
CLINICS
PAVILION SPORTS
$350 Member, $425 Non-Member Child of
Member, $500 Non-Member
NEW! Volleyball Clinic (Int.)
Join the fast paced action of Volleyball in our fun,
instructional clinics that will take your game to the next
level.
Dates May 7-June 11
Times T, 7:30-9 p.m.
Cost $50 Member
INDOOR SOCCER
Bring soccer shoes (not cleats) and shin guards.
Drop-In Play
Times M/W, 12-2 p.m. (18 & older, no play 5/27)
SAT, 5-6 p.m. (8 & under w/parents, no
play 6/22, 6/29)
SAT, 6-8 p.m. (9 & older, no play 6/22,
Cost
6/29)
$0 Member, $15 Non-Member
Adult Soccer Clinic
Improve your decision-making ability and develop new
skills playing the world’s most popular sport.
DATES May 2-June 13
TIMES TH, 6:30-7:30 p.m.
Cost $90 Member
Adult Soccer League
Join our intense indoor soccer league! Teams play 5-on-5
with a goalie and referees. Each game consists of two 20
minute halves. All teams must have 8 players registered
by the league deadline. Non-cleated soccer shoes and
shin guards are required.
Dates Septmeber 9-December 12 (no class 10/31,
11/25-11/28, registration deadline Sept. 2)
TimeS M/TH, 6:30-9:30 p.m. (Men’s Premier
Division)
T, 6:30-9:30 p.m. (Co-ed Recreation Division)
W, 6:30-9:30 p.m. (Men’s Competitive
Division)
Cost $50 Member
Micro Soccer League (Ages 7-10, Int.-Adv.)
Looking for a fun and competitive soccer league for your
team? Play against our PRO Sports Club Micro Soccer
teams and other local competition in our indoor soccer
arena. Our field is 100 feet long by 66 feet wide. Games
will be 5-on-5.
Dates September 21-October 26
TimeS SAT, 1 hour games between 9 a.m.- 5 p.m.
Cost $650 Member per team
Micro Soccer Team (Int.-Adv.)
Craving the opportunity to freely express your passion for
soccer? Join us for the ultimate soccer experience! Players
will have two practices per week and put their skills into
play at Saturday games. Includes jersey.
Dates September 9-November 7
TimeS T/TH, 5-6:30 p.m. (U8 & U9)
M/W, 4-5:30 p.m. (U10 & U11)
M/W, 5:30-7 p.m. (U12 & U13)
Cost $450 Member, $525 Non-Member Child of
Member, $600 Non-Member
Private Lessons
Times
Cost
M, T, W, TH, 2-4 p.m.
M, W, 5:15-6:15 p.m.
$60 an hour
Team Clinics (includes one staff member)
Times
Cost
M, T, W, TH, 2-4 p.m.
M, W, 5:15-6:15 p.m.
F, SUN (by appointment only)
$100 an hour
RECREATIONAL PLAY
Registration required on annual basis.
Adult Badminton Drop-In (Birdies included)
Times
Cost
T, F, 7:15-10:45 p.m.
$140 (May-December)
$120 (June-December)
FREE! Badminton Drop-In (Birdies not included)
Times
TH, 12-1:30 p.m. (Adult play)
SAT, 4-9 p.m. (9 & older)
SUN, 3-7 p.m. (9 & older)
programs calendar
pro sports club
Laser Tag (5 and older)
Looking for a fun and exciting activity for a birthday
party or private event? PRO Sports Club’s laser tag is the
solution you have been looking for! For questions or to
schedule an event, please call (425) 861-6205 or e-mail
specialevents@proclub.com.
Indoor Soccer Arena
F, 6-7:30 p.m. or 7:30-9 p.m.
Studio A
SAT, 1-2:30 p.m. or 2:30-4 p.m.
SUN, 1-2:30 p.m.
F, 7:30-9 p.m.
FREE! Table Tennis Drop-In Play
Table Tennis is one of the fastest games around, excellent
for hand-eye coordination and fun from the moment
you pick up a paddle. We make it easy to join the fun,
providing necessary equipment and offering tables for
every skill level.
Times
TH, 6:30-9 p.m. (Adult play, Int.-Adv.)
SAT, 4-9 p.m. (14 & older)
SUN, 3-7 p.m. (14 & older)
FREE! Volleyball Drop-In Play (15 and older)
TimeS
TH, 8-10:55 p.m.
SUN, 7-9:55 p.m.
(Ages 2-12)
Learn the fundamentals, improve
your team playing ability, and
develop life skills. Class format
consists of individual and team
drills as well as scrimmage play.
Dates: April 29-June 22 (no class 5/27)
Times: Monday-Tursday, Saturday
(one day per week, times vary)
Cost: $110 Member,
$130 Non-Member Child of Member,
$150 Non-Member
proclub.com 57

pro sports club
RECREATIONAL LEAGUES
programs calendar
PRO Hoops League (18 and older)
Experience the best basketball league in the area
consisting of Advanced, Competitive, and Recreational
Divisions. Members can form their own teams or sign
up as a free agent. Referees, scorekeepers, balls, player
statistics, and uniforms are provided for each game.
Dates
Times
Cost
September 23-December 11 (no games
11/25-11/27, registration deadline Sept. 11)
M, W (5 on 5), T (3 on 3), 6-10 p.m.
$90 (per player, 1 team), $160 (per player,
2 teams), $210 (per player, 3 teams)
Ultimate Wallyball League (18 and older)
An exciting, fast paced game that resembles volleyball,
played in the confines of a racquetball court. Great for
Wallyball enthusiasts or first-time players. Two co-ed
divisions will be set up to accommodate all skill level.
Non-marking shoes required.
Dates
Times
Cost
September 17-December 3 (no games
11/26, registration deadline Sept. 9)
T, games between 6 & 9 p.m.
$25 per player before deadline
$35 per player after deadline
Varsity Hoops League (Grades 4-10, Int.-Adv.)
Join the intense indoor action of our Youth League!
There are six divisions (4 th , 5 th , 6 th , 7 th , 8 th , and 9 th /JV)
and teams must consist of at least eight players. Each
team is guaranteed at least eight games including playoff
competition. Prizes are awarded to all champions. Playoff
tournament will be held on Saturday, August 10. 1-2
games every Saturday (8 game season guaranteed). All
players and coaches must be AAU members.
Dates
Times
Cost
June 22-August 10 (registration deadline
June 10)
SAT, 9 a.m. - 6 p.m.
$650 per team
Volleyball League (15 and older)
This league includes two 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.
Dates
Times
Cost
September 19-December 15 (no games
10/31, 11/28, registration deadline Sept. 9)
TH, SUN, 7-9 p.m.
$25 per player before deadline
$35 per player after deadline
Xtreme Dodgeball League (18 and older)
Join the most extreme Dodgeball league in the area!
We use the official Rhino Skin Dodgeball, feature player
statistics and compete using inflatable bunkers. Form
your own team or sign up as a free agent. All experience
levels are welcome. Members only.
Dates
Time
Cost
September 19-December 12 (no games
10/31, 11/28, registration deadline Sept. 9)
TH, 6-8 p.m.
$40 per player before deadline
$50 per player after deadline
YOUTH CLASSES
Mini Sport Sampler (Ages 3-8)
Children have FUN trying new activities while developing
motor skills, coordination, balance, agility, and confidence.
They learn basic movements and play games in a variety
of team sports including basketball, soccer, t-ball, floor
hockey, and more.
Dates May 6-June 12 (no class 5/27)
Times M, 10:30-11:30 a.m. (ages 3-4)
W, 2-3 p.m. (ages 3-4)
M, 5-6 p.m. (ages 7-8)
W, 5-6 p.m. (ages 5-6)
Cost $75 Member (includes one day per week)
Visit proclub.com for dates, times, and cost.
Ladder Play (Members only)
Join the spirit of friendly competition with ladder play.
Rounds generally last two weeks but differ from one
ladder to the next. Match results are tabulated based on a
points system and new ladder rankings are calculated on
the last day of the round. Please consult with Racquetball
Pro Donna Triemstra at dtriemstra@proclub.com to
register for play.
ADULT
FREE! Co-Ed Beginner Clinic
It’s an easy game to learn and these clinics help players
establish the basics. Stroke mechanics, fundamental
skills, and rules of the game are introduced in this onehour
lesson. Offered quarterly. Members only.
Discover Racquetball Class
This is the best program for getting started. Includes a
new racquet, eye guards, a can of balls, and a 60-minute
lesson which covers the basics of racquetball. $80
Member
FREE! Round Robin
Informal competitive play where the courts are already
reserved. Show up ready to play. Members only.
YOUTH
racquetball
Racquetball is an exciting game that offers a great
workout at any level of play. We have 7 courts and
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 Member, $39 Non-Member
45 Minutes $50 Member, $55 Non-Member
60 Minutes $60 Member, $65 Non-Member
Semi-Private Lessons (cost per player, 2
players max)
30 Minutes $25 Member, $30 Non-Member
45 Minutes $33 Member, $38 Non-Member
60 Minutes $38 Member, $43 Non-Member
Junior Classes (Ages 7-17)
An opportunity for junior players of all abilities to improve
their game, hone their skills, and meet other junior players
for ongoing play. Monthly enrollment. Drop-in play is
available for $16 per class.
Junior Discover
Racquetball Class
(Ages 7-17)
This program includes everything you need to
get started in a sport that is fun and provides
great exercise: a new racquet, eye guards, a can
of balls, and a 60-minute lesson that will cover
the basics of racquetball.
Dates May 18
Times SAT, 11 a.m.-12 p.m.
Cost $55 Member, $66 Non-Member Child of
Member, $73 Non-Member
SQUASH
Receive one-on-one instruction from Azam Khan,
Kirk MacGregor, or Latasha Khan to better your
stroke mechanics, shot selection, game strategy,
and serve. For more information, please contact
Azam Khan, (425) 861-6235. Cancellations made
less than 24 hours ahead of scheduled time will be
charged full lesson amount.
Private Lessons
30 Minutes $38-$50 Member
45 Minutes $44-$68 Member
Video Lessons
We’ll record your match play to take home on DVD.
Azam will review this to train you on court position,
shot selection, technique, strategy, and serve return.
45 Minutes $75 per player
60 Minutes $110 per player
DVD $10 per recording
Visit proclub.com for dates, times, and cost.
Ladder Play
Compete with other ladder players to improve your
ranking and rating. Play at your convenience. Contact
Squash Pro Azam Khan at (425) 861-6235 for more
information.
ADULT
Co-ed Beginner Clinic
Learn or improve your squash game. Review your
forehand and backhand technique, as well as your serve
and service return. Monthly enrollment. $20 Member
Discover Beginner Class
If you’ve ever been interested in learning the game of
squash, take advantage of this special class. Join our
squash Pro for a one-hour clinic and receive a new
racquet, all for less than purchasing the racquet. Monthly
enrollment. $95 Member
FREE! Round Robin
Informal competitive play where the courts are already
reserved. Show up ready to play. Members only.
YOUTH
Beginner Clinic (Ages 7-18)
Kirk works with young players conducting drills, games,
competition, and instruction. Fun for all participants.
Monthly enrollment. $15 Member, $18 Non-Member
Child of Member
Intermediate-Advanced Clinic (Ages 9-18)
Players receive coaching from Azam through drills,
games, competition, and instruction to improve their
squash game. Monthly enrollment. $50 Member
58 PRO PULSE MAY \\ JUNE 2013

squash With
azam khan
Azam has managed the
squash department at
PRO Sports Club for 21 years. He has
been playing squash competitively since
the age of 16 and was one of four players
representing the U.S. from 1985-1991.
Azam has developed many successful
players including Shabana Khan, Latasha
Khan, and Kristen Lange, all who have
won the highest honors in their division;
the Women’s National titles and the
Junior National Title respectively. Azam
consistently develops top Junior and Adult
players year after year and many have
earned scholarships to Ivy League Schools.
He is passionate about squash and enjoys
sharing his knowledge through teaching
and coaching players of all abilities from
children to adults.
“First and foremost, my goal is to make
sure that the kids are enjoying the game.
For me, fun is most important. I’d like my
students to develop the same love and
passion for the game as I have.”
“It has been so rewarding for me to see
the variety of players that come and try the
game. You don’t have to be super athletic
to be a great player, just a desire to learn
something new that could turn into a
lifetime passion.”
squash with
kirk macgregor
Kirk has been playing
squash for over 35 years
and has been teaching at the PRO Sports
Club since 2003. Being involved with
squash all these years has given Kirk a
special appreciation for the game. “Squash
is not only challenging both physically and
mentally but is also a fun way to exercise
and stay fit.”
Of particular interest to Kirk is teaching
squash the “Khan” way, “when we teach
kids and beginners we always focus on the
basic fundamentals.” Knowing how to hold
the racquet, where to stand, proper court
etiquette, and sportsmanship are essential
to having a safe and fun experience.
Squash holds a special place in Kirk’s
heart and he would love to share the game
with everyone.
Our state-of-the-art facility features highly trained and
dedicated coaches, the latest training techniques,
specialized surfaces, and unique equipment. Challenge
your body in a fun new way with cutting-edge workouts
and begin to function with greater ease, grace, and power.
ENROLLMENT CLASSES
Ages 18 and older (unless otherwise stated). Classes
offered subject to change based on enrollment.
Evolution
Use innovative equipment with low impact training to
enhance your strength and improve cardiovascular
conditioning with reduced stress on your joints. This class
incorporates slide boards, Urban Rebounders, Valslides,
and more to reduce joint impact while providing excellent
conditioning.
DATES May 1-29 (no class 5/27) or June 3-26
Times M/W, 7-8:10 a.m.
Cost $60 Member
X-TREME fitness
Think you’re X-TREME? Prove it! X-TREME fitness tests
your physical and mental capacity with intense, high
volume formats. “The objective is in front of you. The
clock is behind you. What is in you? Be X-TREME.” Josh
Boonstra, Head Performance Coach
DATES May 1-30 (no class 5/27) or June 3-27
Time M/W, 6-6:55 a.m.
M/W or T/TH, 7-7:55 a.m.
T/TH, 12-12:55 p.m.
T/TH, 6-6:55 p.m.
Cost $100 Member
ACCESS PASS PACKAGES
$9 (per session), $45 (5-session pkg.), $70 (10-session
pkg.), $90 (1 month unlimited), $200 (family unlimited)
Body Burn
Boost your strength and develop power while also
improving your mobility and stability. Utilizing our
highly versatile Keiser equipment, kettle bells, vibration
platforms, medicine balls and other state-of-the-art
equipment, you’ll perform dynamic movements as you
achieve a total body burn.
Times
SAT, 9-9:55 a.m.
T, F, SAT, 10-10:55 a.m.
M, W, 5:30-6:25 p.m. (no class 5/27)
Cardio Blast
This class blends short bursts of high intensity cardio with
high-repetition strength exercises. Each session contains
at least 40 minutes of heart-pumping cardio intervals
integrated with strength training for a high energy, total
body challenge.
Times M, F, 6-6:55 a.m. (no class 5/27)
W, 9:15-10:10 a.m.
M, TH, 10-10:55 a.m. (no class 5/27)
W, 5:30-6:25 p.m.
Combat Conditioning
Develop your peak level of fitness when basic kickboxing
and martial arts meet strength and circuit training. No
experience necessary. Wrist wraps required and are
available in the Willows Road Pro Shop.
Times
Willows Road
T, TH, 5:30-6:25 p.m.
programs calendar
pro sports club
FX Fusion
Seeking a simple yet results-oriented, total body workout
in less than an hour? This circuit training style class keeps
you motivated, energized, and functionally fit by using the
latest cutting edge equipment and exercises.
Times
T, TH, 6-6:55 a.m.
SAT, 9-9:55 a.m.
M, 9:15-10:10 a.m. (no class 5/27)
T, W, TH, F, SAT, 10-10:55 a.m.
M, W, 5:30-6:25 p.m. (no class 5/27)
T, TH, 6:30-7:25 p.m.
Shred Cycle
Get a cycling workout unlike any other. Power cycle
through highs and lows, then shift to exercises geared to
strengthen, stabilize, and mobilize your body. Keep your
heart rate up in a calorie-shredding blend of intervalbased
strength and cycling.
Times
F, 6-6:55 a.m.
F, 9:15-10:10 a.m.
Triathlon Running Development (All Levels)
You can become a better runner and we can teach you
how. Learn key strength training strategies that will allow
you to run faster, longer, and participate in drills that teach
you how to increase your running economy.
Time
W, 6-6:55 a.m.
Ultimate Core & Express (All Levels)
Power up your lunch hour with heart pumping strength
and cardio.
Times M, W, 12-12:55 p.m. (no class 5/27)
TRIATHLON
PRO Sports Club Triathlon Team (14 and older)
Helping athletes prepare for triathlon success! Achieve
your optimum performance, prepare for a specific race, or
just improve your overall level of fitness while having fun.
You’ll receive:
• Coached workouts every Saturday (excluding
holidays). These workouts will focus on cycling,
running, swimming, and specific strength training
for triathletes.*
• Clinics on the fundamentals of triathlon, running
technique, nutrition, staying motivated, swim
technique, and basic bike maintenance.
• Off season conditioning with Saturday workouts
from October to December.
*Advance notice will be given in any changes with time
or location.
Cost
$550 (Annual Enrollment w/Uniform)
$65 (Monthly Enrollment)
Boot Camp
Plan on being pushed (encouraged)
while running and conditioning your
body - rain or shine. T-shirt included
upon completion of class.
DATES May 2-30 or June 4-27
Times T/TH, 6-7:25 a.m. (locations vary)
Cost $60 Member
proclub.com 59

pro sports club
TENNIS
Visit proclub.com for dates, times, and cost.
ADULT
Flights (Tennis Members Only)
Co-Ed Fun Doubles Flights (2.5-3.5)
Enjoy doubles play in a rotating partners format. New
balls provided each week. Offered quarterly.
Ladies Fun Flights
Enjoy some fun, competitive doubles with players at
similar levels. Sign up as an individual or as a doubles
team. Format will depend on the number of teams or
individual players in each session. Offered quarterly.
programs calendar
Tennis Socials (Tennis Members Only)
Men’s Night Social
A fun night of men’s doubles play that 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. Monthly
enrollment. $20
FREE! Mixed Night Social
Join our Pro for mixed doubles fun. Must sign up as a
mixed team (no individual participation). This mixer is
for 3.0-4.5 players, so be ready for some fast action and
plenty of laughs. Monthly enrollment.
FREE! Weekly Activities (Tennis Members Only)
Drop & Drill (SAT, 12-1:30 p.m.)
Geared for players 2.5 and up wanting to practice hitting
drills with other players. After an extended warm up
routine, players are paired off into doubles matches. An
excellent opportunity to meet other players and improve
your tennis.
Perfect Match (SUN, 12-1:30 p.m.)
Meet a new tennis partner and become familiar with the
tennis program. The Pro will match players of like abilities
to drill and play.
YOUTH
Advanced Junior Training (Ages 10-16)
Advanced techniques and drills for tournament-level
juniors with a focus on proper technique, repetition, and
conditioning. Participants must have Darrell’s approval to
register. Monthly enrollment.
After-School Programs (Ages 4-18, Beg.-Adv.)
Join the tennis staff for drills, games, and supervised
play. Sessions vary in length from 7-12 weeks and are
grouped by age and ability. Placement will be determined
during the first week of the program.
Junior Play & Pizza (Ages 11-18)
A fun night of junior’s doubles play including pizza and
soda in The Bistro. Sign up with a buddy to play as a
team or enroll as an individual and we’ll match you up.
Must be currently enrolled in a junior program. $10
Member, $15 Non-Member Child of Member
Junior Weekend Programs
Weekend Programs w/Michael Donchey (Ages 5-9,
Beg.-Low Int.)
If you’ve tried tennis, you know how terrific it is! Join other
kids and have fun playing tennis while improving your
game. Seasonal enrollment.
Weekend Programs w/Sunny Park (Ages 7-18,
Beg.-Adv.)
Join Sunny for fast paced drills and a games-based
approach to improving your tennis. Participants must
have Sunny’s approval to register. Seasonal enrollment.
Weekend Programs w/Todd Leone (Ages 5-10,
Beg.-Adv.)
Enjoy an hour of fun drills and games while taking you to
the next level. Seasonal enrollment.
Rush & Crush (Ages 9-12)
This class is for players who already have a good
understanding of their stroke techniques 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 and for advanced players. Participants
must have Darrell’s approval to register. Monthly
enrollment.
Tennis With
sunny park
Ages 18 and older.
Pre-registration required.
Lunch Time Tennis (Int.-Adv.)
Join Sunny for an hour of fast paced drills and a
games-based approach to improving your tennis.
Minimum of three players; maximum of six players.
Monthly enrollment.
Tennis With
Darrell Abang
Ages 18 and older.
Pre-registration required.
Adult Intermediate Group
Enjoy this adult program for intermediate players!
Darrell will cover all strokes and singles and doubles
strategies. Monthly enrollment.
Evening Tennis (Adv. Beg.-Int.)
With the aid of the ball machine, our Pro will evaluate
your stroke and court movement. This class is geared
for players who have developed all the basic stroke
skills. Beginner classes are recommended to develop
and improve on all the basic strokes prior to taking
this class. Monthly enrollment.
Tennis With
MICHAEL DONCHEY
Ages 18 and older.
Pre-registration required.
Adult beginner Tennis
Entry level class for adults with very little experience.
Learn basics like footwork, ground strokes, court
positioning, and match play. Monthly enrollment.
Advanced Beginner Tennis
Once you’ve mastered the basics, advance your
play with stroke production, basic singles and
doubles strategies, tactical drills, and develop your
personalized style of tennis. Monthly enrollment.
Family
FUN
NIGHT
every
Saturday
4:30-9 pm
Play together
with fabulous
free activities!
free
ages 3-12
with parents
Due to limited space, this event is reserved
for families with family memberships.
Regular guest policies apply. Children ages 8
& under must be accompanied by an adult.
free!
bam!!
Due to limited space, this event is reserved
for families with family memberships.
Regular guest policies apply. Children ages 8
& under must be accompanied by an adult.
60 PRO PULSE MAY \\ JUNE 2013

Luna rings by Turgeon Raine
“When it comes to beauty, we never compromise.
That’s why we personally hand-select each and every one of our colored gemstones.”
Norman Turgeon and Jerry Raine
turgeonraine.com
1407 FIFTH AVENUE | FIFTH & UNION | SEATTLE, WA 98101 | 206.447.9488