online edition - PRO Sports Club

The Official Magazine of PRO Sports Club 

March-April 2011 

resolve 

graduate 

from 

your high 

school 

workout 

plus: 

be true to 

your skin 

to evolve 

simplify 

your 

diet 

workout 

mistakes 

are you making them? 

fire up 

your 

glutes 

proclub.com

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Inc. 500 is a registered trademark of Mansueto Ventures LLC 

© 2009 Puget Sound Business Journal 

206-452-5200 

www.revelconsulting.com

“I WANTED A NATURAL SMILE” “To work in film and modeling”, says George 

Painumkal, management consultant and world traveler. “Once I had my 

teeth done, I didn’t have to worry anymore, I knew my smile looked great.”

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Aleisha Lucas 

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Grace Hsu 

Registered Client Associate, 


Terry Burns, CFP, CIMA 

Senior Vice President 

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©2010 Wells Fargo Bank, N.A. Member FDIC. 

6084 WF Bellevue.indd 1 9/10/10 8:07 AM

march-april 2011 

departments: 

10 PRO Sports Club 

March Mayhem! 

34 The Bistro 

Green Smoothies 

12 The Spa 

Smart Beauty Picks 

35 20/20 LifeStyles 

Recipe Winner Doron Holan 

13 The Salon 

Microdermabrasion 


Liz Murakami 

14 Medical Spa 

Your Best Face Forward 

16 My Best 10 

Ramona Prineas 


Young Stars 

40 Physical Therapy 

Treating a Meniscus Tear 

20 


Brenda Carter & Sarah Smith 


Windows Phone apps 

41 Willows Road 

Football Core Performance Training 


Total Body Transformation 

26 

24 Group Fitness 

Resolve to Evolve 


Ultimate Firefighter Workout 

26 Discovery Bay 

Childcare, Why It’s Healthy 

for Your Children 

28 Fitness Center 

It’s Time to Graduate from 

44 Podiatry 

Run Into Spring 

48 The Finish Line 

Conquering the Elements: Roger 

Cole, Matthew Minton, Heli Suokko 

Your High School Workout 


7 Workout Mistakes 


Simplify Your Diet 

50 Seattle 

Fire Up Your Glutes 

28 

16 

programs 

calendar: 


52 Aquatics 

54 Discovery Bay 


55 Group Fitness 

56 Pavilion Sports 

57 Racquetball 

58 Squash 

58 Tennis 


60 Youth Camps 

holiday hours: 

Easter 

Sunday, April 24, Noon-8 p.m. 

34

The Official Magazine of PRO Sports Club 

March-April 2011 

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 

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 

Willows Road (425) 869-4760 

Seattle (206) 332-1873 

The Spa/Salon (425) 895-6565 

Medical Spa (425) 861-6281 

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 

For advertising information, contact Carol Glenn 

at (425) 246-5601 or visit proclub.com. 

PRODUCTION 

Executive Editor Linda Rackner 

Editor Raye Alidina 

Contributing Writers Abigail Rowe, Andrea 

Woodward, Andy Gundel, Anita Romeo, Brenda 

Carter, Dr. Daniel Levy, Denise Maxwell Patton, 

Dustin Jensen, Josh Boonstra, Kelsey Clevenger, 

Linda Rackner, Dr. Mari Adad, Raye Alidina, 

Shanon Stranik 

Senior Graphic Designer R.K. Cobban 

Graphic Designers Elena Zimmerman, 

Shahmin Mahmood 

Photographers Gerald Pope, Arlene Chambers 

Copy Editors Jane Bennett, Karen Schmitz, 

Sue Walker 

Publication Coordinator Linda Rackner 

PRO Pulse is published by PRO Sports Club, 4455 148th Ave. NE, Bellevue, 

WA 98007. Copyright 2011 by PRO Sports Club. All Rights Reserved. 

Reproduction in whole or in part without written permission is prohibited.

From the President 

Spark Your Life (and Brain Power) 

with Exercise 

Most of us who engage in aerobic exercise know that it makes 

us feel more relaxed. Perhaps we’ve even experienced the ability 

to concentrate better or longer following exercise. These are not 

just warm and fuzzy feelings. Aerobic exercise actually creates 

physical changes in the brain that affect our mental health and 

performance. 

Dr. John J. Ratey’s book, Spark: The Revolutionary New Science 

of Exercise and the Brain, provides some well-documented 

summaries about exercise and the brain. One of the most notable 

examples to demonstrate tangible and measureable results comes 

from the Naperville School District in Illinois. Beginning in the 

1990’s, this school district implemented a physical education 

program that concentrated on aerobic exercise for all students. 

The district installed cardiovascular machines in many schools and 

students were graded on improving their “personal best” times in 

the mile run. In 1999, students nationwide participated in the 

“Trends in International Mathematics and Science Study,” a test 

that compares students’ knowledge levels from different countries 

in math and science. The Naperville district finished first in science 

and sixth in math, while the United States as a whole finished 18th 

and 19th. The connection between the fitness program and the 

test scores is fascinating and data from other school districts who’ve 

adopted similar programs supports the exercise-brain connection. 

Dr. Ratey summarizes the effect of exercise by saying, “Physical 

activity sparks biological changes that encourage brain cells to bind 

to one another. For the brain to learn, these connections must 

be made. They reflect the brain’s fundamental ability to adapt to 

challenges….aerobic activity has a dramatic effect on adaptation, 

regulating systems that might be out of balance and optimizing 

those that are not. It’s an indispensible tool for anyone who wants 

to reach his or her full potential.” 

Dr. Ratey points out that these benefits are not limited to young 

people. Regeneration of brain cells and vital chemical levels are 

enhanced by exercise at all ages. For example, chemicals known as 

FGF-2 and VEGF build new capillaries and expand the vascular 

system in the brain. As we age, some studies indicate that the 

best exercise regimens include both physical skill acquisition and 

aerobic exercise. Racquet sports are a good example of this type of 

activity. If you’re just starting a racquet sport and are not yet at the 

level to get enough aerobic exercise while playing, do a 10-minute 

aerobic warm up prior to your game. Many group exercise classes 

also fit this description. Learning step or dance patterns, perfecting 

a yoga pose or a kick turn in the pool, or learning to dribble a 

basketball may indeed spark your brain power in your older years. 

With our variety of activities, we’re proud that PRO Sports Club 

provides the perfect laboratory for our members to spark their 

brain function and achieve optimum performance for a lifetime. 

Thank you for allowing us to help provide that spark. 

DICK KNIGHT 

PRO Sports Club President 

Photo: Gerald Pope Photography 

8 PRO PULSE MARCH-APRIL 2011

That 

ART GAL. 

23 Artists 

185 pieces 

of original art 

Preview at thatartgal.com 

Bellevue Square Mall | Across from the Microsoft Store 

Geoff Tripp 

Cast Member of the Month, 

December 2010 

Geoff Tripp, Senior Personal Trainer at 

Seattle PRO Sports Club, is as cool as 

the other side of the pillow. Geoff is the 

definition of professional, always a step ahead 

of his responsibilities, and supportive to other 

departments in the club on the west and east 

side of the lake. Consistently improving on 

his role, Geoff spearheaded training programs 

for the annual 12K’s of Christmas Holiday 

Run while training over 120 private clients 

per month and teaching some popular group 

fitness classes. He never seems to have a 

bad day. If he makes a mistake, he recovers 

gracefully, and if there’s a question, he owns 

it. Geoff is a great asset to PRO Sports Club 

and we’re happy to have him on our team. 

Cast Members of the Month are nominated by 

all cast and voted on by management. Those 

nominated for this award have demonstrated 

an excellent attitude and outstanding work 

performance. 

A Smiling Heart Dentistry 

Implant & Family Dentistry Dr. Khachatryan, D.D.S. & Associates 

Winner of AWB Workplace Excellence Award presented 

by Governor Gregoire and Voted One Of America’s Top 

Dentists 2009 by the American Council of Excellence 

FREE 

Sonicare Toothbrush 

OR 

Teeth Whitening 

With new patient exam, x-rays 

and cleaning.With coupon only. 

Expires 5/1/2011 

www.smilesfromheart.com 

1515 116th Ave. NE, Suite #106, Bellevue, WA 98004 | T: 425.455.0981 | F: 425.455.8317

Free to play. Print your brackets, set up an 

office league or pool right here at proclub.com. 

Registration begins March 14th. Entry ends March 

17th at 9 a.m. 

3-on-3 Tournament 

March 12 & 13, 12-4 p.m. 

Youth and Adult Divisions for all ages, plus, 3-point 

and Free Throw contest. Register by March 8th at 

pavilion@proclub.com. 

Illustration: istockphoto.com 


APRIL 30, 6:30-9:30 P.M. 

PRO SPORTS CLUB 

WILLOWS ROAD 

Top Prize! 

trip for two to las vegas 

Plus $2,000 in Club Gift Cards 

awarded to the top 24 players. 

Speed tournaments for 

random prize drawings. 

proclub.com 11

the spa INSIDER 

SMART 

Beauty 

SMART SKIN 

Clarisonic Mia & 

Skinceuticals Simply 

Clean Cleanser 

From the makers of Sonicare, 

the Clarisonic is the best overall 

beauty device for super clean skin. 

It also aids in product absorption 

for better results. Pair it with this 

dynamic cleanser with hydroxyl 

acids and botanical extracts for 

the ultimate in pore-refining. Your 

skin will glow with perfection! 

SMART HAIR 

Oribe Masque for 

Beautiful Color 

Say hello to long lasting beautiful 

color! This is a must-have for everyone 

who regularly colors their hair. 

Intense, cuticle-enriching conditioning, 

color-protecting UV filters and next 

generation, frizz-taming bio-polymers 

supercharge this color-enhancing, hairrepairing, 

glossifying masque. 

SMART SKIN REPAIR 

Skin Medica Redness 

Relief Calmplex 

This breakthrough treatment acts 

fast to restore visibly red skin to 

health and radiance. 

SMART BODY CARE 

Lalicious Passionfruit 

Lime Sugar Soufflé & 

Body Butter 

This Hawaiian inspired aroma 

has made a lasting impression on 

Hollywood VIPs. Not greasy, oily or 

messy, these scrumptious products 

absorb quickly, smoothing your 

skin to sublime 

hydration! 

Everything your 

skin craves and 

deserves. 

theSMART 

BEAUTY 

EVENT 

Email SpaEvents@proclub.com 

Call 425.869.4705 

SMART ACCESSORIES 

Hair ornaments by 

French Atelier 

Straight from the pages of fashion 

magazines, these luxury hair 

ornaments made in France are 

functional, yet beautiful in style. 

SMART LASHES 

Xtreme Length 

Mascara 

From the global leader in lash 

extensions and the number one 

celebrity pick, Xtreme Length 

Mascara conditions, lengthens 

and thickens without clumps, 

flakes, or smudges. Formulated 

for use on lash extensions or 

normal lashes. 

Wednesday, March 30 

5:30-8:30 p.m. 

Individual and small group “Smart Sessions” 

for makeup, skin, and hair 

Beauty bonus discounts offered during the event 

Fabulous swag bags 

Delicious hors d’oeuvres and beverages 

$40 ($20 redeemable toward products) 

Photos: Gerald Pope Photography 

12 proclub.com/thespa

THE SPA 

BY ANDREA WOODWARD, Lead Esthetician 

Microdermabrasion 

A girl’s (and guy’s) best kept beauty secret 

Is your skin feeling the harshness of this past winter? Years of 

sun exposure and the aging process take their toll on the skin, 

creating lines, wrinkles, and changes in texture and color. Not only 

is the face a likely victim of these changes, but the neck, chest, 

cleavage, back, shoulder area, arms, and back of the hands may be 

affected as well. 

Some dermatologists say that by exfoliating properly, it’s possible to increase the epidermalcell 

turnover, making skin look smoother and pinker again. Exfoliation also helps stimulate 

the production of young epidermal cells. Skin resurfacing removes the topmost layer of skin, 

leaving it more supple and vibrant. It also stimulates the elastic tissue beneath the surface of 

the skin, resulting in a healthier, firmer appearance. 

The DiamondTome TM Skin Resurfacing system, which uses diamond wands, is an evolution 

in microdermabrasion technology. This non-invasive, pain-free treatment requires no down 

time. Results are highly effective and most people experience softer, smoother skin after 

their first treatment. 

Microdermabrasion works best for those with normal or dry complexions and for those 

with dull, sun-damaged skin or lots of blackheads. Even thin skin can be helped by milder 

exfoliations, as long as there are no broken blood vessels. Clients who have had acne 

and whose complexions have improved may find that mild exfoliation keeps the pores 

unclogged and the complexion healthier. 

Diamond microdermabrasion peels away dead skin and reduces wrinkles, acne scars, and 

brown spots. It’s no wonder that diamonds are not only a girl’s (and guy’s) best friend, but 

also a best kept beauty secret! 

proclub.com/thespa 13

the spa INSIDER 

| Your BEST Face Foward 

Your BEST Face 

Foward 

How well do 

you know the 

skin you’re in? 

By Dr. Daniel Levy, Cosmetic Dermatologist 


MEDICAL SPA 

Method Agent Mechanism Recovery 

Topical 

SkinMedica ® Facial Cleanser 

Removes oil and dead skin cells 

None 

SkinMedica ® AHA/BHA Cream 

Exfoliates with alpha and beta hydroxyl acids 

None 

Vivite ® Replenish 

Hydrating Cream 

Maintains skin hydration by preventing water loss 

None 

Vitalize Peel ® 

Pharmacologically-mediated skin renewal with 

retinoic acid 

2-3 days of fine 

shedding post-peel 

Injectable Juvederm ® XC Hyaluronic acid allows skin to draw in and retain 

water, improving hydration 

Laser ActiveFX Laser-mediated skin peel. Exfoliates outer layer, 

eliminates benign moles or pre-cancerous skin 

growths 

1-3 days of swelling 

and possible bruising 

5 days of shedding 

and healing 

Lighsheer ® Duet Permanent removal of unwanted facial hair Hairs fall out after 

2 weeks 

Improve 

your skin 

texture 

Imagine driving your car on a freshlypaved, 

smooth street. Then imagine driving 

through the pass on rugged, uneven terrain. 

The texture of your skin, just like the 

landscape, varies widely from one person 

to another, and it’s one of the first things I 

assess when you come in for 

a consultation. 

One of the best tools to provide 

us with a clear and accurate 

picture of the true condition of 

your facial skin is the VISIA 

scan. VISIA provides a 

high resolution assessment of 

your facial skin, scanning and 

recording surface and subsurface 

skin conditions such as texture, pores, lines, 

brown spots, vascular red spots, and photodamage. 

Texture, which refers to how the skin 

feels, depends upon oiliness, dryness, 

combination zones of excess oil and 

dryness, hairs, and benign skin growths. 

Poor skin texture often has combination 

zones of oiliness and dryness, as well 

as excess hairs and scattered, small skin 

growths. Optimal skin texture is smooth 

to palpation and well-hydrated, without 

excess oil. 

Together we can determine the unique 

aspects of your complexion, how your 

skin might compare to others in your 

age group, and design a personalized 

facial rejuvenation plan to improve your 

skin texture. At the Medical Spa, I can 

implement a plan to achieve optimal skin 

texture with topical, injectable and laser 

treatments. 

Renew and maintain your facial vitality. 

Schedule a consultation today to uncover 

the true condition of your skin and take 

charge in putting your best face forward. 

Introductory SmartLipo Seminar 

with Dr. Daniel Levy 

Monday, April 11, 12 p.m. or 4 p.m. 

To reserve, call 425-861-6281 or email MedicalSpa@proclub.com 

SmartLipo TM is designed to treat areas resistant to diet and exercise in both men and women. 


the spaINSIDER | Success Story 

Ramona Prineas 

PRO Sports Club member 

Swimsuit by Malibu Doll - malibudollswimwear.com 

Ramona Prineas, retired Alaska Airlines flight attendant, couldn’t 

wait to show off her miraculous change after finishing MY BEST 

10, our world premier, medically-based, health, fitness and 

beauty program here at PRO Sports Club and The Spa. 

I’m sure other women can relate . . . I had reached that age where I was no longer firm, 

and I wasn’t very healthy. I picked up that bloat around the middle, the soft arms and 

a lack of energy. I also felt a loss of identity. I was sad about who I had become and 

didn’t know it. I had suffered from some mild depression, which was probably related 

to perimenopause issues. But I also found myself covering up more, wearing shorts and 

bikinis less often, because subconsciously I was ashamed of the way I looked. 

Before 

It really hit me when I was going on vacation and tried on bathing suits in a Nordstrom 

changing room. I tried on one suit after another, looked in the mirror and became 

disgusted with myself. I almost cancelled the vacation because of it. I knew I had to make 

a change. I was discouraged about turning 50 and didn’t know what to do about it. Then 

I was introduced to My Best 10. It was a miracle, frankly. It allowed me to start a new 

chapter in my life. 

Photos: Arlene Chambers Photography 


My Best 10 

As I got into the program, the change wasn’t always easy – revamping 

my diet and using muscles I hadn’t used in years. I got sore, but after 

the first two weeks, I loved being sore. In fact, I became addicted to 

it. In just 10 weeks, I dropped weight, toned up and reclaimed my 

best 10. The My Best 10 team‘s emotional support was incredible. 

They cheered me on – really cared about me reaching my goals. They 

became my very good friends. 

You have your own personal trainer with a personalized exercise 

program, a registered dietitian who helps you with meal planning, and 

Dr. Daniel Levy, who designs a personalized ‘10 years Younger Beauty 

Prescription’ that will amaze you. 

Pose in a bikini at age 

50? 

I thought no way. Then, I 

completed MY BEST 10 and . . . 

here I am! 

Dr. Levy dramatically reinvigorated my skin – I could see the 

difference in my skin tone. Plus, My Best 10 offers lifestyle coaching 

workshops that help you live a better, stronger, happier and stress 

free life. Then, that final touch of magic – I got pampered with their 

spa and salon services – everything from soothing massages to a 

designer haircut, personalized hair coloring and professional makeup 

application. Even though I changed on the outside, medical tests 

proved a huge change had occurred inside my body. The way Dr. 

Mark designed this program, it changes you metabolically. 

The results are so rewarding. It feels great to see the stomach go away, 

the arms become defined, and the jiggle in the thighs disappear. My 

energy level is incredible. My renewed confidence is invigorating. 

I walk differently. I cook differently. My family is changing as well 

because they’re getting the benefit of my educated grocery shopping. 

My girl friends want to join My Best 10 because they see the results 

in living color – me! I’ve never felt better in my life than I do right 

now. I encourage everyone to forget the band-aid diet solutions and 

haphazard workouts. It’s true what they say . . . in just 10 weeks you 

can be 10 pounds lighter and look 10 years younger with My Best 10. 

The first step is to just say yes! 

Complimentary informative sessions with Dr. Mark are held monthly. 

For more information, call Kathy Hollingsworth at 425.376.3348 and 

go to mybest10.com to learn more. 


Want to enhance your smile? 

Get a FREE cosmetic 

consultation with 

Dr. Karen McNeill 

Seattle’s leading Advanced Cosmetic, 

Reconstructive & Neuromuscular Dentist 

Karen McNeill DDS, PLLC 

University of Washington DDS, Fellow of LVI Global for Advanced Cosmetic, Reconstructive 

& Neuromuscular Dentistry, Sustaining Member of American Academy of Cosmetic Dentistry. 

General Dentistry 

for The Entire Family ~ Kids Welcome! 

with Dr. Linda Johnson 

Linda Johnson DDS 

New Expanded Hours! 

Mon.- Sat. Appointments Available 

2 Smile Enhancement Offers! 

Straighten Your Teeth 

with Invisalign 

One Hour ZOOM! 

Professional Teeth Whitening 

$500 OFF* FREE* 

(A $550 value) 

Valid Until 04/30/11 

*For New Patients Only. One Offer Per Customer. 

Not Valid With Any Other Offer. 

Valid Until 04/30/11 

*For New Patients Only after initial New Patient Exam, 

X-Rays & Cleaning. Not Valid With Any Other Offer. 

Financing Available • Most Credit Cards Accepted • Most Insurance Accepted 

Microsoft Employees: We are a Preferred Premera Insurance Provider.

Smile 

• 

• 

• 

• 

• 

• 

• 

• 

• 

• 

with 

Confidence! 

Smile Artistry 

Entrust the uniqueness of your smile to 

DR. KAREN MCNEILL 

As editorially featured on 

KOMO 4 Healthwatch, KING 5 Healthlink & KIRO 7 News 

p. 425.881.6699 • www.TopSeattleDentist.com • 16150 NE 85th St Redmond 

Alicia

PRO Sports Club 

Every workout has a purpose. We 

start early in the year with basebuilding, 

and then transition to 

longer intervals before hitting the 

track to work on speed. Strength 

training goals shift throughout the 

season as well. Recently, we added 

deep-pool running and you might 

find us working at V02max in the 

multipurpose pool. Cross-training 

on the bikes and in the pool add 

essential volume that wouldn’t be 

possible by running alone. I also take 

advantage of Tour de PRO indoor 

cycling classes and enjoy being 

coached through the workout. 

Sarah Smith & Brenda Carter 

Training Duo Takes 

on Masters Track 

By Brenda Carter 

I first met Sarah Smith at the start of the 800 meter dash during a Club 

Northwest All Comers track meet several years ago. Sarah was inspired 

to return to the track after coaching her son’s track team at Evergreen Jr. 

High School. After slogging through many 5Ks, I was ready to return 

to my middle-distance roots. Sarah finished within a second of the All 

American Standard for our division. I finished a few seconds behind. 

The next year, Sarah and I trained together. Coming from a distance 

background, I encouraged her to run more distance. She helped me 

develop more speed on the track. We both cleared the All American 

Standard at the first race we attempted that season and were thrilled to 

knock seconds off of our race times with each subsequent race. At the 

USATF Master’s National Championship that summer, Sarah claimed 

a bronze medal in the 400 and finished 4th in the 800. I finished just 

behind her in the 800 (5th) and then placed 6th in the 1500. 

PRO Sports Club has played a big role in our training routine and 

success. Sarah’s trainer, Kim Pancoast, is a perfect match, drawing on her 

experience as a collegiate track runner and high ranking triathlete. “Kim 

sets up a training schedule according to my race calendar,” says Sarah. 

“She tells me when to put in those hard workouts and when to taper for 

the big race. Her ability to prepare an athlete for a big event is amazing.” 

Sarah 

Brenda 

Both of us use the lactate threshold 

testing service. For Sarah this is 

invaluable, as her heart rate doesn’t 

correspond to traditional age-based 

zones. Kim uses this data to prescribe 

heart rate targets for workouts, 

including coached workouts on 

the underwater treadmill to build 

strength and stamina. 

A highlight of our 2009 season 

was competing at the US Open 

Track and Field Championships in 

Eugene, Oregon. The invitational 

distance for the women’s master’s 

exhibition race was 1500 meters 

and we were both invited to be part 

of a 10-women field that included 

Olympic gold medalist Joan Benoit 

Samuelson. In 2010, I placed my 

bets on the Indoor World Masters 

Championship in Canada and placed 

5th in the 800 and 4th in the 1500. 

Sarah saved her steam for the USATF 

Masters National Championship 

that summer where she claimed silver 

medals in both the 400 and 800. 

Sarah and I agree that our training 

partnership has taken us further than 

we would have achieved on our own. 

“Brenda helps hold me accountable, 

especially on those rainy days!” she 

says. We both hope to be healthy and 

racing this summer when the World 

Masters Championship meet is 

hosted in Sacramento, California. 

Photos: Gerald Pope Photography; Brenda Carter 


Less emissions. More driving pleasure.


Windows Phone apps 

help bring you and 

your family’s health 

back in balance. 

For years, we’ve been recognized for our comprehensive and 

personalized lifestyle management programs. Now, with the 

launch of Healthy Plate and Rainbow Quest, we want you and 

your family to have a little bit of that power right in your pocket. 

The mobile apps leverage 20/20 LifeStyles and PRO Sports Club 

expertise and knowledge to deliver valuable and entertaining 

health information on the Windows Phone platform. 

Healthy Plate 

Designed to help you make healthy, balanced meal choices on the 

go, Healthy Plate is your smart dining companion. Choose from 

a list of popular cuisines and meals, discover how nutritionally 

balanced they are, and get quick tips for ordering the most healthy 

version of that meal. You can even save your favorite meals and 

cuisines to a personalized list and see the average nutritional 

balance for your last 20 meals. 

Rainbow Quest 

The bright and beautiful macaw birds have grown jealous of all of 

the colors in the world, so they’ve taken away the colorful fruits 

and vegetables, leaving the world dull and gray. Rainbow Quest 

20/20 LifeStyles Healthy Plate Phase 5 10.08.10 2 

encourages kids to eat more fruits and vegetables as they work with 

a monkey to restore color to the rainbow. With over 100 fruit and 

vegetable games and cool badges to win, your kids will have fun as 

they play and munch their way toward healthier eating habits. 

Both apps may be purchased through the Windows Phone 

Marketplace. Healthy Plate is $2.99 and Rainbow Quest is $3.99. 

22 PRO PULSE MARCH-APRIL 2011 

20/20 LifeStyles Rainbow Quest Phase 5 10.28.10 2


RESOLVE 

Resolve to Evolve 

Referral Rewards 

Now through May 31 st 

Remember your New Year’s get-fit resolution? Here’s your chance to turn that 

memory into reality with some fun and effective total-body workouts. And here’s 

the bonus: did you know that mixing up your workouts makes you more likely to 

stick with exercise? So get back on the bandwagon and get a headstart to looking 

great for summer! 

Bring a friend to TRX ® and 

you both save big! 

Your friend* 

receives a TRX ® 10 class punch 

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You 

receive a FREE TRX ® 5 class 

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Plus Prizes 

Most referrals = $500 club gift card 

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Random drawing from all entries for 

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® 

TRX 

Suspension training 

From NFL players to “The Biggest Loser” contestants, TRX ® Total Body has 

redefined the concept of exercise. Challenging, functional and fun, this fullbody 

workout offers a wide variety of exercises that can be adapted to all fitness 

levels. Build strength, balance and power as you get a fast, fun and effective 

workout using your own body weight. Come hang out with us! 

To be eligible, member must register with friend 

at the Front Desk. Friend must be new to TRX ® . 

Punch cards are non-transferable to other 

members or guests and are valid for TRX ® 

classes only. 

“It’s just your body weight working 

against gravity, so you won’t get 

injured … I’m addicted.” 

~Drew Brees, 2010 Super Bowl 

Winning Quarterback, 

New Orleans Saints 

Photo: Gerald Pope Photography; Photobucket.com 


extreme body makeover 

Are you serious about making that transformation this year? Then get ready for a new you! 

Work together with like-minded people to achieve the results you’ve been looking for as 

you redefine your body with cardio, strength, flexibility, and core training. You’ll track 

your progress with body composition and measurements taken at the beginning of each 

month and experience noticeable results. 

“The routine is varied so you feel constantly 

challenged and not bored. It’s hard to keep up 

that pace on your own, and the results are great. 

I lost 6.5 inches and 6 pounds in one month.” 

~ Namrita Bachwani, participant 

Pilates : Develop strength from the inside-out 

Take your body on a journey to becoming stronger and more balanced 

with private Pilates. Unlike other forms of exercise, Pilates doesn’t 

require many repetitions or a fast pace. Joseph Pilates believed 

that “A few well-designed movements, properly performed 

in a balanced sequence, are worth hours of doing sloppy 

calisthenics or forced contortion… Pilates develops the 

body uniformly, corrects wrong postures, restores physical 

vitality, invigorates the mind, and elevates the spirit.” 

Unlike flexing your bicep, which you can feel immediately, 

it may take a few sessions to develop the awareness of the 

stabilizing muscles in your body. However, once you’re in 

touch with this inner strength and stability, you’re able to 

transfer this awareness into the weight room or a Mat Pilates 

class and experience greater benefits. 

“I’m longer and leaner and much more 

graceful. I can honestly say Pilates has 

changed my body - and my life.” 

~ Chelsea Handler, talk show host 

Meet 

Rebecca Romann 

STOTT PILATES ® Trained Instructor 

When Rebecca was introduced to 

Pilates in 2005, she was a beat-up 

weekend warrior who suffered from 

hip and foot pain. Through Pilates 

practice, Rebecca found the dynamic 

strength and body awareness to recover 

from chronic injury and improve her 

athletic performance. She fell in love 

with Pilates and was inspired to teach. 

She enjoys working with all skill levels, 

whether the goal is rehabilitation, 

better posture, or elite fitness. Join 

her for a personalized workout that 

will challenge your mind and body. 

uniformly, corrects wrong postures, 

restores physical vitality, invigorates 

the mind, and elevates the spirit. 

Pilates Perfect Start 

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. $35 

Available with select instructors only. Limit one introductory session per member. 

Pilates Perfect Start Package 

Refine your body in our state-of-the-art studio with six additional 

55-minute private Pilates sessions and a Flexible punch card valid 

for Circuit Training, ZUMBA ® , and Happy Hour fitness. $275 

Limited time offer valid with select instructors only. Expires 12 weeks from date of 

purchase. Limit one package per member. 

Available in Bellevue only. To schedule your Pilates session, please call 425.895.6578 

proclub.com 25

discovery bay 

Childcare 

Why it’s Healthy 

for Your Children 

A fit and 

healthy 

kid is a 

happy kid! 

> It will prepare them for 

school. Following a set 

curriculum, they’ll benefit 

by learning from someone 

who understands exactly 

what to teach using a wide 

range of teaching tools. 

> It will jumpstart their 

social skills. How children 

interact with family is not 

the same as how they’ll act 

with others. By being with 

other children, they’ll gently 

learn how to navigate their 

way in the world. 

Whether your children are at Discovery Bay for childcare or enrolled in a program, you 

can be sure that we’ll keep them engaged with age-appropriate activities that foster their 

physical and emotional development. Our preschool curriculum for children ages 4-6 

helps prepare your child for kindergarten in five major areas: 

Knowledge base (letters, numbers, colors, shapes) 

Daily life skills (time, calendar, weather) 

Creative arts (crafts, games, music) 

Social development (group games, sharing) 

Physical activity (gym games, swimming, dance) 

Bellevue 

We are a state-licensed program, with STARS licensed providers who can watch your 

children for up to six hours. So if you need to run an errand or two, we’ve got you covered. 

Seattle 

Children may stay for up to three hours (depending upon child’s age) while parents enjoy 

the club. 

> It will reduce anxiety and 

ease the transition into 

kindergarten. They’ll learn 

to adjust to a set structure 

and routine, and how to 

follow procedures (such as 

raising your hand to ask 

a question or not leaving 

the classroom without 

permission). 

Reservations are required for childcare. For Bellevue, please call (425) 861-6247 or register 

online at proclub.com (Youth & Family). For Seattle, please call (206) 332-1873. 

New to Discovery Bay? 

To ensure a great first experience, 

new users are invited to enjoy a 

complimentary, on-site, 15 minutes 

of child care during their initial visit 

(pager provided). Reservations required. 

Angelfish 

Sea Turtles 

Seahorses 

Dolphins 

Sea Lions 

6 weeks-12 months old 

1 year old 

2 years old 

3 years old 

4-8 years old 

Photo: Gerald Pope Photography; istockphoto.com 


STAY CONNECTED 

TO YOUR WORLD 

Kids Night Out 

(ages 3-8 years) 

Your child will be thrilled with this four-hour “fun-tastic” 

party filled with games and activities while you enjoy a 

relaxing evening on your own. Designed to give your child a 

fun-filled evening and promote a good night’s sleep, children 

swim, play active games (such as limbo or Twister), eat a 

healthy dinner, and participate in storytelling. Please check 

our schedule to confirm the dates and sign up at the Front 

Desk by 1 p.m. each Friday. 

LET 

TAKE YOU 

ON THE JOURNEY TO BETTER HEARING. 

Kids 

Gymnastics 

In a safe, nurturing environment, children build selfconfidence 

as they develop a mind-body connection at an 

early age. Gymnastics helps develop strength, flexibility, 

balance, hand-eye coordination, and focus. We’ll play with 

the balance beam, colored mats, bean bags and more in this 

exciting, motivating, and fun class. 

Birthday Parties 

(ages 6 and older) 

Make your child’s next birthday party a special event 

they’re sure to remember. Choose between a 

Family Fun Night Pavilion party, Xtremely 

Fun Pavilion party, or a pool party which 

includes a birthday cake, pizza, soda, paper 

goods, balloons, set up and clean up, facility 

rental, and a party instructor. For more 

information, call (425) 895-6564. 

Don’t go another day feeling detached 

from the world around you – get your FREE 

hearing screening from one of our certified 

audiologists and hear the sounds you’ve been 

missing. Call 425-278-1805 today! 

With every hearing instrument purchase, 

enjoy our Complete Hearing Health Care. © 

Included free: 

• Annual hearing screenings 

• First-year warranty coverage 

(two years on premium and advanced models) 

• Free batteries (2 packages per quarter) for the life 

of your hearing instruments 

• and more! 

We are happy to work with you to access your Hearing Aid 

Benefit from Premera. 

A Subsidiary of 

Bellevue Ear, Nose & Throat Clinic 

FREE 

Hearing 

Screening 

CALL TODAY! 

SoundHearing 

Overlake Medical Tower 

1135 116th Ave NE 

Suite 165 

Bellevue, WA 98004 

425-278-1805 

www.soundhearing.net 

ALREADY WEARING HEARING INSTRUMENTS? 

MENTION THIS AD FOR A FREE PACK OF BATTERIES. 

OFFER EXPIRES 5/31/11 

proclub.com 27

fitness center 

It’s Time to Graduate from 

Your High School Workout 

Five Ways to Help it Evolve 

By Andy Gundel, NSCA 

Consider what’s changed since you were in 

high school – your car, your clothes, your 

computer? Probably everything, except 

maybe your exercise routine. Instead of 

doing a workout comparable to Windows 

1.0, why not try something new? 

There is no “best” workout. Eventually, 

everything gets stale. And perhaps your 

routine is safe. Your go-to gym circuit 

would never do you wrong. Maybe you 

enjoy it because you don’t have to think 

about what to do next. But think back 

to the last time you felt sore after your 

workout or the last time you noticed a 

big difference in your _______ (insert: 

appearance, performance, stamina, 

flexibility, power, etc.) Has it been a while? 

Below is a list of things to help you attach 

some jumper cables to that workout and 

give it new life. 

1. Take a class. Pilates is catching on like 

wildfire. A great way to strengthen and 

create muscle awareness, Pilates gives you 

the tools you need for everyday life. Be it 

back, hip, or any other joint, Pilates has 

your…back. Not your thing? Try Cycling, 

CHISEL’D, Circuit training, Yoga. There 

are a multitude of classes to choose from 

to spark your fire. 

2. Go outside the box. Bench, lat-pull, 

treadmill, elliptical. All great exercises, 

but without variety, they can get pretty 

redundant. Try working out with a buddy 

who has different goals from yours. A fresh 

look can make all the difference. 

3. Talk to a personal trainer. Allow an 

expert to add diversity to your gym time and 

help you set goals for yourself. Talk to one of 

them about a ‘Get-Started’ session (free with 

your membership). Don’t be shy. They like 

talking! 

4. Visit Willows Road. Did you know 

that PRO Sports Club has a location on 

Willows Road where parking is plentiful and 

is available with your Bellevue membership? 

Our Willows Road facility was designed to 

mix up your workout and challenge you 

in new and unique ways with innovative 

equipment and exercises. Try one of the 

classes and you’ll be hooked. 

5. Read. Interested in mountain climbing 

or running a marathon? Pick up a book and 

learn more. At the club we have experts in just 

about any sport or activity you can imagine. 

Talk to us and find out more about what 

interests you. 

Take the time to treat yourself right because 

that’s what exercise should be. Don’t pick up 

another weight with the mentality of, “I just 

have to get through this and I can leave.” 

Walk into the club every day invigorated 

to learn something new and try something 

different. It’s time to graduate onto a better 

way of living. 



Ever wondered where a dentist goes for their 

dental treatment? 

America’s Top Dentists 

Seattle’s best Cosmetic Prosthodontist 

Chandur Wadhwani, DDS, MSD 

Alfonso Piñeyro, DDS 

Specialists in prosthetic dentistry 

Dr. Wadhwani & Dr. Piñeyro 

are leaders in their field. They 

teach at the University of 

Washington, lecture nationally and 

internationally, publish articles 

in peer reviewed dental journals 

and conduct research. Their office 

has been established as a specialty 

prosthodontic practice for over 30 

years. 

They educate, mentor and treat 

their peers. 

*Voted Best Cosmetic Prosthodontists for the 3rd year in a row by Seattle dentists. 

NW Prosthodontics 

The Dentist’s Dentist 

Dr. Wadhwani & Dr. Piñeyro - Certified Specialists in Prosthetic Dentistry 

. Esthetics 

Why choose a Prosthodontist? 

. Implants 

A prosthodontist is a specialist dentist who: 

Crowns 

. Is an expert in the esthetic restoration and replacement of teeth. 

. . Veneers 

. Receives three years of additional training after dental school. 

. Bridges 

.Restores optimum appearance and function to your smile. 

. Dentures 

If your dental care is important to you, then see the dentists that 

other dentists trust for their dental needs. 

We accept self-referrals and referrals from other specialists, family 

and general dentists. 

1200 116th Ave NE #A 


(425) 453-1117 

nwprosthodontics.com

fitness center 

By Abigail Rowe, CSCS 

7No Pain, No Gain? 

Pain is your body’s way of telling you that 

something’s wrong. I always remind my 

clients that there’s a difference between pain 

and discomfort and everybody’s threshold is 

different. While pushing yourself can often 

lead to more results, listen to your body 

and don’t do more than you can handle. 

1Spot reduction 

When I was in high school, 

my best friend and I did 1,000 

crunches a day, convinced that 

we’d have perfectly whittled 

abs by bikini season. Little did 

we realize there’s no such thing 

as “spot reduction.” The best 

way to lose those love-handles? 

Focus on total body weight loss 

and firming the muscles. 

Not monitoring your heart rate 

If you follow the heart rate 

recommendations on the cardio 

machines, you may be doing 

yourself a disservice. A heart rate 

that’s too low will use more fat 

for energy, but it may take much 

longer to burn the same amount 

of calories. By the same token, a 

heart rate that’s too high makes 

you anaerobic, which may burn up 

your lean tissue. Take advantage of 

your free Get Started session with a 

personal trainer and establish your 

individual heart rate range to help 

you reach your goals sooner. 

6 

Not taking a rest day 

One of my clients did cardio for 30 days straight without 

taking a day off. Not only was he tired, but he wasn’t 

losing weight. If you rest 1-2 days per week, you’ll have 

more energy for your workouts and avoid overtraining 

injuries. Rest days enable muscle repair and/or growth 

and recovery of the central nervous system. Enjoyable, 

low-intensity activities such as a walk or leisurely cycle are 

perfectly okay. Of course, if you need a day to veg on the 

sofa, that’s fine too. 

Workout 

Mistakes 

THREE 

Only doing cardio 

Cardio is a great way to burn 

calories. However, your body 

always loses a percentage of calories 

from fat and a percentage of 

calories from lean tissue/muscle. In 

order to keep the muscle and burn 

mostly fat, incorporate strength 

training to replace the lean tissue 

calories burned during cardio. 

Along with exercise, eating a wellbalanced 

diet can help you reach 

your goals sooner. 

Doing the same exercises day in/day out 

As your body becomes accustomed to an exercise 

routine, it expends less energy to do the same 

amount of work. So you’re not burning the 

same amount of calories you initially did. The 

same goes for strength training. If you want to 

continually challenge a muscle and burn calories, 

change up the exercise for that muscle group. 

IV 

Not stretching 

In order for muscles to reach their full potential for strength, 

they must be able to stretch to 120 percent of their natural 

resting length. This won’t happen if a muscle is tight from 

being over-worked. Here are a few simple tips. Stretch 

all major muscle groups, hold each stretch approximately 

30 seconds (don’t bounce), stretch after warming up, and 

stretch only to the point of discomfort, not pain. 

Photo: istockphoto.com 


When you look good, you feel good. 

Or is it the other way around? 

Don’t let varicose veins get in your way. 

They’re a medical problem that can impact your activities, appearance and future. 

Our Total Vein Health approach starts with personalized care using the latest 

medical techniques and expert ultrasound diagnosis. 

Get treatment. Be healthy. Feel good.

20/20 lifestyles By Denise Maxwell Patton, RD, CD 

Simplify Your Diet: 

A Nutrition Makeover 

How do you lose or maintain weight in a healthy manner and achieve lasting 

results? Of course, exercise and diet go hand-in-hand. However, especially 

what you eat can make or break your results. Take a look at our “Before” and 

“After” nutritional makeover. 

Most Importantly, start each day with a balanced breakfast and 

continue eating every 3-4 hours to keep your energy levels up and cravings 

down. Your total calories for the day are important, but you also want to make 

sure that your meals and snacks are balanced with carbohydrates, 

lean protein, and healthy fats. 

2oz sliced avocado 

91 cal, 1.1g protein, 

4.8 carbs, 8.3g fat 

2 slices Swiss cheese 

120 cal, 8g protein, 

4 carbs, 9g fat 

1 whole wheat 

hamburger bun 


43.9 carbs, 4g fat 

4oz chicken 

breast, grilled 



1 Tbsp 

mayonnaise 

57 CAL, 0.1 protein, 


Be aware of sugar content in fat free dressings. 

Often the fat is removed and extra sugar 

is added to make up for flavor loss. 

= BEFORE: Watch Out 

Makes one serving: 

630 cal, 28.9g fat, 43.4 g protein, 57.5g carb. 

Even though avocados contain healthy fat, be 

mindful of portion control. 

Photo: istockphoto.com 


Here are a few more ideas you can apply to your daily meal plan on your way to a healthier day. 

Greek yogurt boosts protein content and has zero fat. 

{Beware! If a yogurt has over 150 calories or more than 25g of carbs per 7g protein, you’re 

getting too much sugar.} 

Almonds provide heart healthy fat source and promote satiety. 

Extra veggies add volume and keep you full. 

Extra lean turkey reduces calories and fat. 

Olive oil and balsamic vinegar helps emphasize flavor without added salt. 

PRO Sports Club Registered Dietitians can assist you with your specific nutrition goals. For more information, 

contact (425) 861-6258. 

1oz sliced avocado 



1 slice reduced-fat 

Swiss cheese 


2 carbs, 2.5g fat 

1 whole wheat 

pita pocket 



5oz chicken 

breast, grilled 



1 Tbsp 

Dijon mustard 


1 carbs, 4.9g fat 

Single pita pocket cuts grain calories in half. 

= after: Dig in! 

Makes one serving: 

369 cal, 10.8g fat, 41.1g protein, 23.3g carb. 

Low fat cheese reduces saturated fat content 

proclub.com 33

the bistro 

By Shanon Stranik, CNC, Chef de Cuisine 

Smoothies make a simple and delicious breakfast on-the-go, 

post-exercise snack, or boost of extra nutrition anytime you 

need. Try combining some greens into your smoothie for a whole 

spectrum of added nutritional benefits, as well as delicious flavor. 

Spirulina 

Imagine a vegetable with more protein than soy, 

more Vitamin A than carrots, and more iron than 

beef. Eaten by humans since prehistoric times, 

this tiny aquatic plant is grown worldwide as a 

healthy food. A profound source of protective 

phytochemicals, it’s also naturally low in fat, a great 

source of the essential fatty acid GLA, and is easy 

to digest. 

Spinach 

Like other dark greens, spinach is an excellent source of betacarotene, 

a powerful disease-fighting antioxidant that has been 

shown, among other things, to reduce the risk of developing 

cataracts, and fight heart disease and cancer. Besides 

being a fairly good source of iron, spinach is loaded 

with vitamins and minerals, some of which are hard 

to find in other foods. 

Kale 

Kale can be called the most robust member of the cabbage family 

with a strong flavor and somewhat coarse texture. This nutrition 

superstar is an excellent source of nutrients (especially vitamin 

A), calcium, beta-carotene, and is packed with fiber to keep you 

satiated. 

Tips 

• Unsweetened almond milk is easy to digest for most people. 

Good digestion leads to better nutrient absorption. It’s 

absolutely delicious and works for anyone who has a dairy 

sensitivity or allergy. However, if you’re allergic to nuts, try 

using rice milk or soy milk. 

• Frozen bananas create a creamy, silky texture without adding 

fat or cholesterol. For a thinner smoothie, add a fresh banana. 

• If you can’t find a variety of fresh fruit, organic frozen fruit is a 

great option since the fruit is usually picked and frozen within 

24 hours, retaining the flavor and a majority of the nutrients. 

NEW! Be sure to try out the new Peachy Green 

smoothie now being offered at The Bistro and Café. 

Delicious and nutritious! 

Gr e en 

Sm o ot h ie s 

Sm o ot h, 

Delicious & 

Nutritious 



Winning Recipe 

prep time: 

10 minutes 

cook time: 

12 minutes 

serves 3 

per serving: 

328 calories 

50g protein 

17g carbs 

9g total fat 

Curry Chicken with Vegetables 

2 carrots, julienned or sliced into thin discs 

2 onions, quartered and sliced thinly 

1 cup sugar snap peas 

1 1/4 pounds chicken breast, cut into 

1” strips, 1/2” thick 

3 tablespoons curry powder 

3/4 cup water 

Optional: 1 tablespoon crushed garlic, or 1.5 

teaspoon grated ginger, or chili pepper flakes 

Sauté carrots for one minute over medium-high heat in a 12” non-stick pan 

sprayed with cooking oil. Add snap peas, cook for one minute. Add onions, cook 

for 2 minutes. Add 1 tablespoon curry powder, coat vegetables and cook “dry” for 

30 seconds. Add 1/4 cup water, cook for about one minute more until vegetables 

are a nice shade of yellow and most of the water has cooked off. Remove 

vegetables from pan and place in a bowl. 

Re-spray the pan and cook the chicken with 1/4 cup water for 5 minutes or until 

white. Add 2 tablespoons curry power and cook “dry” for 30 seconds. Add 1/4 - 

1/2 cup water and optional spices, if desired. Cook for another minute until most 

of the water is cooked off. Turn heat to low, add back the vegetables and combine 

all ingredients for 30 seconds. 

Congratulations to Doron Holan, the winner of 

our 20/20 LifeStyles recipe contest. 

Doron’s recipe Curry Chicken with Vegetables 

is a healthy and delicious dish that received rave 

reviews from our nutrition team. If you’d like 

to submit a recipe for our monthly drawing of 

$25, $50, or $75 PRO Sports Club gift cards, 

please visit community.2020lifestyles.com for 

more details. All 20/20 LifeStyles participants 

and alumni are eligible to enter. 

proclub.com 35

Liz Murakami 

Living Healthy, Living Strong 

Weight Lost: 36 lbs 

Total Inches Lost: 26.5” 

Waist Size Reduced: 8.25” 

HDL improved: 17 



The key to my 

success 

was 

learning 

how to eat right 

for my 

body 

It took me three years to lose 35 pounds of the 60 pounds I’d gained 

during my first pregnancy. I did this by mostly crash dieting over 

and over again. Then I gained another 60 pounds during my second 

pregnancy. This time, it was incredibly hard to lose the excess weight. 

I didn’t exercise, and I felt tired, sluggish, and winded during just 

about any activity with my children. My feet and back would ache 

by the end of the day. I also ate very poorly, reaching for anything 

that was convenient and tasted good. I had little to no time to figure 

out healthy eating options for myself. 

According to my blood work I was prediabetic. 

After going through the 20/20 

LifeStyles program, I’m no longer in that range. 

I’ve also experienced a huge improvement in 

my energy levels. I no longer have to turn to 

caffeine or take a nap in the middle of the day. 

Another side benefit is that I’ve also noticed 

an improvement in my self confidence and self motivation. 

“We all have 

setbacks. I’ve just 

learned how to 

plan them into my 

schedule.” 

My success has been totally about staying active and continuing to 

exercise. Sometimes finding the motivation to do this is difficult. 

To help me with this, I still see my trainer once a month to keep 

me going and on track. I’m always asking for new workout tips or 

routines to make it fun and interesting, as well as more challenging. 

I’ve also found fun activities I enjoy doing that help keep me 

motivated to exercise. 

It wasn’t easy. It was a difficult adjustment for our 

whole family at first. I took to educating my husband 

about what I was doing, and it proved to be very 

helpful. Once he understood, he also discovered 

that healthy eating for the family was a good thing 

and was able to curb his poor food choices in order 

to help me succeed. Although at times I did cook 

separate meals, it was nice to have the whole family 

on the same page. It helped to reduce the stress and 

“cheating” on my nutrition plan when I was tempted to do so. 

I’d say that the key to my success was learning how to eat right for 

my body and how to make healthier choices for myself and my 

family, as well as learning how to be more active. I’m amazed by how 

much more active we are as a family thanks to the 20/20 LifeStyles 

program. 

We all have setbacks. I’ve just learned how to plan them into my 

schedule. If I know that there’s a certain day or occasion that will set 

me back, I plan that into my day of eating. I also make sure that I 

keep to my workout routine. I now have the motivation to get back 

into the club and exercise or get back to eating right. 

After the 20/20 LifeStyles program, I feel so much healthier. I just 

flat out feel good. I see myself in a different light. I see myself living 

longer and teaching my kids how to eat healthier so that they live 

longer too. I’m able to enjoy food again in a different way, not as 

a reward or an addiction, but actually enjoying what healthy food 

tastes like without missing all the sugar, fat, and salt that I’ve always 

been used to. Thanks, 20/20 LifeStyles! 

proclub.com 37

SQUASH 

Back row (l-r): Samyu Lahka, Reut Odinak, Sharif Khan, Azam Khan, 

Helen Teagan (1st place winner), Reeham Sedkey (1st place winner) 

Front row (l-r): Sydney Ku, Salim Khan (2nd place winner), Elena Wagenmans 

(1st place winner), Laila Sedkey, and Terrance Wang (4th place winner). 

PRO SPORTS CLUB’S 

YOUNG STARS 

Congratulations to our Jr. Squash Champions 

who played in 2010 U.S. Junior Open Squash 

Championships in December. This was the biggest 

junior tournament in the world hosting over 600 

participants from countries including Columbia, 

Egypt, and Mexico. Elena Wagenmans, Helen 

Teagan, and Reeham Sedkey won first place in 

their age division without dropping a single game, 

and Salim Khan won second place in his age 

division. He was also the only U.S. boy to finish in 

first or second place in any division. 

“All the junior players did really well,” says 

Squash Pro, Azam Khan. “They went deep into 

the tournament and competed well. They’ve all 

worked hard and are dedicated to their practice. They deserve 

to be recognized. It was quite impressive for one club to be 

represented by so many good players.” 

PAVILION 

Congratulations to our Sparks girls basketball team 

who placed second in the Western WA Premier 

Basketball Association (WWPBA) 2010 fall league. 

Their record for the season was eight wins and 

only three losses with a five game winning streak. 

Through their hard work and dedication, the Sparks 

never gave up and continued to improve as a team 

and as individuals. 

“I played on a select team before coming here,” 

says Molly Brown. “Everyone here is so friendly and 

supportive that I immediately knew that this is the 

team I wanted to play for. You’re always excited to 

come here. The coaches make it even better.” 

Team Sparks: 

Stella Sohl adds, “Loren is very patient with us and 

taught us to be patient with each other and work as a 

team. We’ve all become close friends.” 

“It has been an honor and privilege to coach this 

great group of girls,” says Head Girls Basketball 

Coach, Loren Tillman. “I’m so proud of all of them.” 

Back row (l-r): Kira Amels, Stella Sohl, Cindy 

Hsu, Emilia Darmstadt, Sonali Pai 

Front row (l-r): Michelle Lin, Mia Kirsch, 

Coach Loren Tillman, Valerie Liao, Ruhi 

Pudipeddi 

Not pictured: Hayley Rauch, Katie Spires, 

Kelsey Berens, Kennedy Howell, Molly Brown 

Photos: R.K. Cobban; Wen-Pin Hsu 


physical therapy 

Treatment, Surgery, Recovery? 

Treating a Meniscus Tear 

By Anita Romeo, MSPT 

Marcus Camby of the Portland Trail Blazers underwent 

surgery for a torn meniscus earlier this year. So did 

LA Lakers forward, Matt Barnes, along with many 

other athletes spanning a wide range of sports. 

A meniscus is an extension of cartilage in a joint. The biggest 

and most frequently injured are the two menisci of the knee, the 

medial and lateral. Their purpose is to help increase the integrity 

and stability of the knee, reduce friction during movement, and to 

serve as shock absorbers. Unfortunately, they sometimes work too 

well and bear the brunt of large forces at the knee, resulting in an 

injury. 

Most often a meniscal injury or tear will occur to the medial 

meniscus and may occur during a sudden rotation to the bent 

knee (for example, when skiing, during contact sports, or when 

pivoting). This sudden movement causes a “flap” in the meniscus 

that extends into the joint space, which can interfere with normal 

joint motion. Common complaints are pain, clicking, locking, and 

giving way of the knee. The menisci in the knee have a poor blood 

supply and, when injured, they are not able to heal well. 

Conservative treatments, such as physical therapy, may increase 

the strength and stability of the knee and address any loss in range 

of motion. However, in some cases, conservative treatment is not 

enough and surgical intervention may be recommended. Typically, 

in these cases, the surgical procedure is performed via arthroscopy 

and the injured part of the meniscus may either be removed or 

sutured back down, depending on the type and size of the tear. 

Afterwards, physical therapy is often recommended to ensure 

proper recovery and return to normal activity. 

If you experience any of the above symptoms, and especially if they 

interfere with your activity, check with your doctor or visit one of 

our physical therapy offices where we can perform physical testing 

to aid in determining if your meniscus is involved or if the pain 

has another cause. 

Photos: istockphoto.com 


willows road 

football Core Performance Training 

Increase Your Strength, Speed & Power 

By Josh Boonstra, Head Performance Coach 

On February 23, the NFL Combine kicked off as over 300 of college football’s top 

playmakers showcased their talents in hopes of being selected in the upcoming draft. 

Countless hours of preparation are put on display in one main event that could 

ultimately shape the athletic careers of these young men. 

On April 17, PRO Sports Club will team up with Official Player Watch (OPW) and 

Athletic Connection to host a High School Football Combine for high school players 

looking to display their talents to coaches in the FBS, FCS, Div II, and Div III levels 

of college football. Professional football player and founder of OPW, Trey Young, has 

helped numerous high school and college athletes gain exposure and go on to play at the 

next level through his personal contacts and unique website (officialplayerwatch.com). 

To enhance your combine performance, PRO Sports Club Willows Road is offering a 

High School Combine & Preparation Package. The Combine Prep package begins on 

March 2 with an initial testing day, followed by 6-weeks of football specific power, speed, 

and agility training sessions to maximize performance. 

Even if you have no intention of playing beyond high school or are currently playing at 

the junior high level, PRO Sports Club’s Football Core Performance Training will make 

you a stronger, faster, and more explosive player. Enhancing player performance requires 

precise and focused training. Our program identifies and targets the needs of each athlete 

to maximize athletic capacity and reduce injury potential. It’s comprehensive yet simple 

enough to follow for players of all levels. If you commit to the training, this program 

will enhance your athleticism and resistance to injury, making you a durable and more 

productive athlete. 

proclub.com 41

willows road 

By Josh Boonstra, Head Performance Coach 

As of January 2011, the Total Body Transformation (TBT) 

program has helped reduce 285 pounds and 348 inches from its 

participants and recently kicked off its highest enrollment to date 

with 58 “Transformers.” This success can be attributed to the 

participants who understand the value of having a plan, working 

with friends and teammates to accomplish similar goals, and 

appreciate someone noticing when they haven’t made it to their 

workout. 

effective tips that can be implemented right away to help enhance 

one’s success within the program and after. You can also look 

forward to other valuable services and a few fun components. 

The truth is, no matter what your fitness level or what your goals 

may be, success requires a plan, motivation, and accountability. 

Make yourself a priority in 2011 and let’s get fit together. 

Our goal within the TBT program is to create an energetic 

and motivating workout environment that makes people feel 

comfortable and connected. While you begin the program 

supported by a coach, the objective is to transition to feeling 

accountable to teammates and strengthen self-accountability. 

The term “Transformation” is exactly what the program is designed 

to achieve. Between creative class formats, team camaraderie, and 

the energetic support of coaches, we help generate both physical 

and emotional transformations. While it has been remarkable to 

witness all the physical transformations within the program, the 

confidence we’ve seen in participants who pursue new goals after 

the program has been truly inspiring. 

Total Body Transformation has not only grown steadily with 

the number of participants, but also with the services included. 

The addition of the nutrition component is to provide basic but 

free intro night, April 5 



Get in 

the 

Game 

Ultimate 

Firefighter 

workout 

By Dustin Jensen, Personal Trainer & Firefighter 

Can you take the intense heat of a workout and use it to 

make you stronger, leaner, and allow you to reach new levels 

of fitness? This class will set your metabolism on fire using 

the same training methods of elite firefighters. Some of the 

training methods include stair climbing with weighted vests, 

flipping tires, pulling sleds, hammering aqua bags, and a 

mix of other exercises geared towards boosting your physical 

condition to a new altitude. Come on into Willows Road 

and try a class today. 

The benefits of the class include: 

• Increased strength and endurance to perform firefighter 

specific skills 

• An interactive workout that emulates a fire fighter/EMT’s 

duties when responding to various calls 

• Core stability that will allow you to transfer power through 

your kinetic chain when an emergency demands it 

Our training methods utilize training aids that mimic the 

movements and tools used on the job or when training 

to pass your Firefighter Candidate Physical Ability Test 

(CPAT). 

Be prepared to meltdown and refurbish your body for 

optimal performance while attaining the strength and power 

to respond to vital crisis situations which may arise in your 

life. Build partnerships and meet new friends while working 

on teams with others who share common workout goals 

and philosophies when it comes to doing work and making 

your body sweat. Don’t wait. Rescue your fitness routine 

now before times burns up and start incinerating those extra 

calories away. 

DigiPen Institute of Technology proudly 

presents a two-week summer workshop series 

for video game and technology enthusiasts 

in Grade 8 and beyond. These workshops are 

specially designed to introduce participants of 

all experience levels to the fundamentals of: 

• Video Game Programming 

• 3D Computer Animation 

• Game Design 

• Robotics 

Not yet in Grade 8? 

ProjectFUN also offers Junior Workshops in 

both video game design and animation for 

students who are in Grades 5-7. 

For more information, visit: 

http://workshops.digipen.edu 

Get 

$100 

off* 

Join us for Preview Day on 

Saturday, april 23, 2011. 

Get a sneak peek at the workshops and $100 off!* 

For more information, visit: 

http://projectfun.digipen.edu/previewday 

* Preview Day participants will receive a $100 coupon good 

toward any one Workshop tuition fee. 

9931 Willows Road NE, Redmond, WA 98052 

Phone: (425) 558-0299 • Toll-Free (866) 478-5236 

proclub.com 43

podiatry 

By Dr. J. Mari Adad, DPM 

Run Into Spring 

Avoiding Running Injuries 

Spring is a great time to get back into your running 

routine or to ramp up your training for the coming 

summer months. However, it’s always important to take 

it slowly and train carefully with the advice of an expert 

to avoid running injuries. Choosing the proper footwear 

for your level of activity is also important. But no matter how 

careful you are, you may still end up with some common injuries. 

Shin splints 

Shin splints, which are painful and appear at the front and inside 

of the leg, are often caused by running on hard surfaces, overstriding, 

muscle imbalance, or overuse. Shin splints can also be 

related to the shape and structure of your feet. 

Treatment: rest, stretching, changing your running technique, and 

rebalancing foot mechanics with orthotics. Physical therapy may 

also be helpful. 

Try to: slow down, take shorter strides, and see a podiatrist at your 

first opportunity. 

Stress fractures 

A stress fracture is a tiny or incomplete crack in a bone that’s often 

caused by overuse. Stress fractures occur most frequently in the 

foot and ankle. Signs of a stress fracture are pain that increases 

with activity and decreases with rest, pain that increases over 

time, or pain that persists even at rest. Often a stress fracture will 

result in swelling and a spot that feels tender to the touch. Prompt 

diagnosis and treatment of a stress fracture can often prevent 

further injury. 

Treatment: begins with a physical exam and x-ray. Many stress 

fractures can be treated with rest, ice and over-the-counter pain 

relievers. For most people, an appropriate period of rest will be 

sufficient for the bone to heal, but like all fractures, the bone can 

take up to 8-10 weeks to heal completely. In other cases, your 

podiatrist may need to immobilize the affected bone with a cast, 

cast boot, fracture shoe, or a splint. Surgical intervention may be 

suggested if more conservative treatments are not effective. 

Blisters and nail problems 

Blisters are caused by skin friction. Don’t pop them. If they appear 

red or infected, see a doctor as soon as possible. 

Treatment: Cover the blister with moleskin or an adhesive 

bandage and leave it on until it falls off naturally in the bath or 

shower. Keep your feet dry and always wear socks. If a blister 

breaks on its own, wash the area, apply an antiseptic, and cover 

with a sterile bandage. 

Runners are particularly susceptible to nail problems, and longdistance 

runners often lose some of their toenails entirely while 

they are training. Ingrown nails are nails whose corners or sides dig 

painfully into the skin, often causing infection. They are frequently 

caused by improper nail trimming but also by shoe pressure, 

injury, or poor foot structure. 

Treatment: If an ingrown nail is painful or infected, it’s possible to 

permanently remove the offending portion of the nail to prevent 

recurrence. This is a simple procedure and you don’t usually have 

to stop your activity as it heals. 



Athletes Foot and Toenail Fungus 

With increased activity, moisture and friction are 

commonplace inside shoes. Fungus likes dark and damp 

environments. 

Treatment: prevent foot fungus and shoe odor by wearing 

moisture wicking socks (e.g. Wrightsock, Coolmax, or 

Thorlo) and powder. In addition, spray your shoes with 

an antifungal powder (Tinactin, Micatin, or Desenex) 

after each use. For best results, use STERISHOE, an 

in-shoe device that uses ultraviolet light to eradicate all 

bacteria, fungus, and viruses within the shoe. It only takes 

a 45-minute treatment to kill 99.9 percent of all organisms 

in your shoe. Contact PRO Sports Club Podiatry for more 

information. 

A neuroma (also referred to as a pinched nerve) is a painful 

condition involving irritation and/or thickening of the nerve 

tissue between the toes (most commonly the 3rd and 4th 

toes). The condition brings on pain, a burning sensation, 

tingling, or numbness between the toes and in the ball of 

the foot. 

Treatment: special custom orthotics with a transverse 

metatarsal arch support, cortisone injections, or scelorosing 

alcohol injections. Surgical intervention is also a solution if 

all conservative efforts fail. 

proclub.com 45

CELEBRITY HAIR STYLIST 

RONNIE STAM 

SHOWCASES STYLES OF 

ROCK STARS AT THE SPA 

The Spa at PRO Sports Club was excited 

to introduce the new line of Oribe hair 

products with a visit from Oribe celebrity hair 

stylist Ronnie Stam. Ronnie Stam, stylist to the 

stars, showcased his expertise at a special event 

at The Spa at PRO Sports Club on Wednesday, 

February 9th. Guests enjoyed Fran’s Chocolates 

and Brian Carter Cellars wine courtesy of 

Seattle Met, along with a hair consultation from 

Ronnie. Many of those guests then had their 

new styles implemented by the talented hair 

styling team at The Spa led by new Creative 

Director Jerome Charles from Paris, France. 

46 PRO PULSE MARCH-APRIL 2011 

Photos: Arlene Chambers Photography

the finish line 

Conquering the Elements 

Roger Coote, Matthew Minton, and Heli Suokko 

When Roger Coote and Matthew Minton decided to go from talking about climbing Mt. 

Rainier over drinks to actually committing to it, they wanted to be in the best possible 

condition so that they’d not only make the summit but also enjoy the journey just as 

much. Being avid hikers and cyclists (they completed the STP together and often cycle to 

work), they were already very fit. 

Having grown up in Finland and having a travel business, Heli Suokko had always been an 

outdoor athlete. She’d completed marathons and a half-Ironman. She wanted to challenge 

herself further. After summiting Mt. Rainier with one of her clients from International 

Mountain Guides, she decided to attempt Denali. 

Getting Prepared 

Roger: This is one of the most amazing 

things that I’ve ever done and I wanted to 

really enjoy the experience. If you’re fairly 

fit and do some training, you can summit 

but you’re not going to enjoy it as much 

and you’ll have wasted the opportunity. 

I knew my knee was going to be 

bothersome, so I went to physical therapy. 

The preventative exercises helped stabilize 

my knee so I could perform the exercises in 

the Mountain Conditioning class. Without 

it, I wouldn’t have been able to do those 

exercises, and without the exercises, I 

wouldn’t have been in such good condition 

to climb the mountain. It was the perfect 

combination. 

Heli: You’re on the mountain for three 

weeks, so you need to be both physically 

and mentally prepared. I’d exercise with 

extra clothes on so I’d be too warm or wash 

my face with ice cold water just to get 

used to being uncomfortable. I also tried 

dragging a tire up Mt. Si wearing a full 

pack to get the feeling of what it might be 

like to drag a sled. 

About Mountain Conditioning 

Matt: The class was an essential part of 

our conditioning. The strength exercises 

translated to conditions that we might face 

on the mountain such as how our bodies 

might stand up to strong winds or handle 

pack weight in a way that keeps your body 

stable and safe on the mountain. We were 

the oldest climbers in our group to summit. 

I think we kept up with those 20 year-olds 

pretty well and were amongst the strongest 

climbers in terms of physical fitness. 

Without Carl Swedberg’s structure and 

concentrated focus on strength, we 

wouldn’t have been in that shape. Out of 

12 clients, three didn’t make it. One of the 

reasons they didn’t summit was because 

they didn’t know what to expect. 

Heli: It was a complete body workout and 

I needed to build that strength. I became 

addicted to the class. Even after the climb, 

I’m still doing it. 


Biggest Surprise 

Matt: I was overwhelmed by the sheer size of everything. You always see Mt. 

Rainier from a distance. Even when you’re in the national park, it looks attainable. 

But when you’re actually on it, everything is just massive. A small piece of rock that 

you see from the park is the size of a house when you’re next to it. 

Heli: During the climb, I was carrying a SPOT Satellite Personal Tracker that 

Carl had lent me so everybody at home was able to follow my progress. Just when 

we were reaching the summit, it indicated that I had fallen. Shortly afterwards, it 

showed that I had reached the top. It was just a technical glitch, but it made a few 

people nervous. 

GET READY 

FOR SPRING! 

Freshen up your car inside and 

out and say goodbye to winter! 

Step it up with our Express 

Premier or Premium Services 

to keep you car looking better 

than ever. 

Best Moment 

Roger: At about 12,000 feet, I was on the end of the rope without anyone behind 

me. It was a pitch black, cloudless night, perfect conditions apart from the high 

winds, and I could see all the city lights from Yakima and surrounding towns. 

I watched the sun rising over a 20-minute period. Being in the best condition I 

could possibly be in allowed me to savor the experience. 

When we got to the RMI base camp at Ashford, we found out that the climbers 

who had tried to summit that night didn’t manage it because the winds were 

far too strong. It was helpful to have Matt there. I don’t think you can actually 

calculate how much it actually helps to train and go through the experience with 

someone else. 

Matt: We were passed Disappointment Cleaver and starting to ascend the upper 

mountain. It was still dark with the first bits of light starting to show on the 

horizon. At first, I didn’t notice it because my head was down looking at foot 

placements and I was very focused on my technical ascent. Behind me, I heard 

Roger yell out, “Matt, I think the sun’s coming up!” I took a quick moment to look 

to my right and sure enough saw the first pieces of light. That really stirred me and 

it hit me, “Wow, this is really happening.” Also, getting to the summit was a big 

moment of relief. Facing 50 mph gusts as we were ascending the mountain was 

pretty stressful. Just being able to get out of the wind was nice, and then to realize, 

“Oh man, that means I’m in the crater. I’ve summited!” 

SAVINGS! 

$10 off services 

over $50 

For detail services over 

$100, use your $40 

Auto Salon certificate 

with this coupon and 

save $50. 

Offer expires April 30, 2011. Not valid 

with any other discount or promotion. 

Heli: Summiting was a big relief. A storm was heading in and we had to leave 

almost immediately, so that wasn’t the highlight for me. It was when we got to the 

plane and took off. Even in the last hours of walking back to the landing zone, 

there’s this danger of falling into a crevice. When we got up into the air and I 

looked down, there were a lot of holes everywhere and I thought, “Wow, we were 

pretty lucky to avoid all of those.” That’s the moment when I thought, “I did it!” 

(425) 861-6294 

proclub.com/autosalon 

proclub.com 49

seattle 

Fire Up Your 

glutes 

By Kelsey Clevenger, ACE-certified 

Personal Trainer 

Toosh, rear, bottom, booty. The gluteals, which consist of 

the gluteus maximus, medius, and minimus, go by a never-ending 

number of nicknames. Often taken for granted, the glutes serve a 

far more important role than merely cushioning your seat. 

The gluteus maximus, the most superficial of the three, is 

responsible for assisting us while rising from a seated position. It 

also works in union with the back muscles to stabilize and propel 

your entire body while running, reaching, and bending. The 

gluteus medius and deep into the maxiumus, permit us to spread 

our legs. The gluteus minimus is a small, strong muscle that works 

in conjunction with the other hip muscles to stabilize the joint. 

Together, the gluteal trio work together to help us move forward 

while maintaining integrity in the entire pelvic girdle. They keep 

our skeletal frame erect and act as the hinge that operates our gate. 

Tips to Tighten and Tone Your Toosh 

» Incorporate gluteal-focused, movement preparation exercises 

into your workout. Movement prep dynamically readies your 

body for exercise. Try adding side-lying clamshells, bird-dogs, 

and monster walks in sets of 20 reps to build strength. 

» Get your butt in motion. Enhance your rear with glutealdominant 

cardio sessions on the Step Mill. Add incline to the 

treadmill while walking and running for an added boost. 

» Strengthen your toosh using the Life Fitness Signature 

equipment in the fitness center, and practice engaging your 

glutes when walking and standing. While strengthening your 

stabilizers, you’ll also improve your balance. 

To learn these and other glute-strengthening exercises, consult with a personal trainer and receive a complete program designed to your 

specific needs. Our group fitness classes also offer great overall conditioning mixed with camaraderie and fun. 

Photos: Gerald Pope Photography 


try these 

moves 

Butt Kickers 

Single Leg Hip Bridge with Elevation 

Single Leg Romanian Dead Lift 

Single 

Leg 

Squat 

Life Fitness 

Glute 

Extensions 

GROUP FITNESS 

Please visit proclub.com for the current 

class schedule. Schedule subject to 

change. Members only, ages 14 and older. 

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 

Open to ages 14 and older. 

ENROLLMENT CLASSES 

If minimum enrollment is not fulfilled by the 7th of each month, 

class will be cancelled. We appreciate your understanding. Due 

to progressive nature of the class format, pro-rated sign-ups or 

refunds for missed classes are not available. 

Extreme Body Makeover 

R•0 

Ready for a new YOU? Cardio, strength, flexibility and 

core training will transform your body! Body composition 

and measurements track your progress. (Be hydrated, no 

caffeine, alcohol and exercise within 12 hours of first class 

for testing.) Sign up monthly. 

Times T/TH, 7:05-8:15 p.m. 

Cost $55 (M) 

FLEXIBLE CLASSES 

1 punch card (10 classes) = $30, 1 class = $5 

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. 

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 M, 6-6:55 p.m. 

SAT, 10-10:55 a.m. 

FREE CLASSES 

Adaptable to all fitness levels. No sign up required. 

Amazing Abs 0 

Blast your core with this intense 25-minute class focused 

on strengthening your abdominals and lower back. 

Times M, 7-7:25 p.m. 

W, 6-6:25 p.m. 

CHISEL’D 

R•0 

No frills, no fancy choreography – just serious strength 

training using small equipment and your own body weight. 

Times M, W, 6-7:10 a.m. 

Step Funk 

 

Basic Step meets a little Hip Hop! Guaranteed to make you 

smile and break a sweat. Closed toe shoes required. Class 

format varies by week. See flyer for details. 

Time 

W, 6:30-7:25 p.m. 

(held on weeks 1, 3, and 5) 

Ultimate Cardio Kickbox 

seattle 

 

Test yourself in this ultimate cardio workout – kickboxing 

drills and skills promise to increase your stamina and 

endurance! Closed toe shoes required. Class format varies 

by week. See flyer for details. 

Time 

W, 6:30-7:25 p.m. 

(held on weeks 2 and 4) 

Tour de PRO (Indoor Cycling) 

Power RPM’s 

 

Experience motivating music while powering your way 

through specific cycling skills and drills that will translate 

to results on the road. 

Times SAT, 8:45-9:40 a.m. 

T, 5:45-6:40 p.m. 

PROfusion CLASSES 

1 punch card (10 classes)=$50, 1 class=$6.50 

TRX Total Body 

•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 

in this unique class. All fitness levels are welcome. 

Times M, W, 6-6:55 p.m. 

W, 9:30-10:25 a.m. 

SAT, 10-10:55 a.m. 

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 T, TH, 6-6:55 p.m. 

SAT, 11:05 a.m.-12:20 p.m. 

R•0 

Get prepared for a 70-minute 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. Are you ready to sweat? 

March 1-April 28 

m/w 4-75:10 pm 

t/th 6:15-7:25 am 

$124 

proclub.com 51

programs calendar 

march-april 2011 

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 March 3, 16, or 31 

April 14 or 28 

Time W, TH, 6-8:30 p.m. 

20/20/10 

Want to lose up to 10 pounds in 6 weeks? Program 

includes dietitian appointments, personal trainer 

sessions, lifestyle counseling appointments, and 

medical guidance. Call (425) 861-6258 for more 

information. 

FREE! Clothing Closet 

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 inbetween 

sizes. 

Date Monday, April 18 

Time 9 a.m.-2 p.m. 

Please drop your clothing off at the 20/20 LifeStyles Front 

Desk by end of day on Friday, April 15, 2011. 

Henry Weinhard’s St. Patrick’s Day Dash 

A nearly 3¾ mile jaunt around Seattle to celebrate the 

arrival of spring and the Irish in us all! 

Date Sunday, March 13 

Time Race starts at 8:30 a.m. 

Cost $30 through February 21; 

$35 February 22 - March 8 

Register online at http://stpatsdash.com. 

AQUATICS 

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. 

Private Lessons (All ages) 

Lessons may be scheduled at any time with the instructor 

of your choice. We can also help you find an instructor. 

30-Minute Lesson Rates: 

1 student $35-$42.50 

2 students $24-$27 per student 


1 student $52.50-$63.75 

2 students $36-$40.50 per student 


1 student $70-$85 

2 students $48-$54 per student 

Rates based on instructor’s experience. Private swim lessons are also 

available for 3 students and 4 students. Please contact Aquatics 

for rates. 

bite of 20/20 

Registration 

deadline: 

march 4, 2011 

ADULT 

Conquer Your Fear of Water (Ages 18 and older) 

Beginnings I (Level 1) 

Courage is having fear but doing it anyway. What if you 

could have the fear and have fun while mastering it? 

You can have a fear of water and enjoy yourself while 

learning to swim! In this supportive environment, you’ll 

feel comfortable and safe the whole time. You’ll never be 

asked to do anything that you don’t want to do. You’ll be 

met at your level without any pressure or hurry. You can 

just be yourself, so you can’t possibly fail. 

Dates March 21-24 

Time M-TH, 11 a.m.-1 p.m. 

Dates April 18-21 

Time M-TH, 1-3 p.m. 

Cost $270 (M), $325 (NM) 

Beginnings II (Level 2) 

The next step is continuing your exploration of water. 

You’ll learn how to move with ease and grace, how to float 

and stand up, how to move from here to there, and how 

to remain in control. 


Times M-TH, 11 a.m.-1 p.m. 

Cost $270 (M), $325 (NM) 

Beginnings III (Level 3) 

The final step is to master and prevent panic. You’ll 

learn how to maneuver from back to front at will, how to 

change directions, and how deep water can support you. 

The beliefs that have held you in fear for so long will start 

to be replaced by the beliefs you desire. 


Times M-TH, 1-3 p.m. 

Cost $270 (M), $325 (NM) 

The Next Step (Levels 4-6) 

Continue to explore the deep end of the pool while 

mastering all of the skills learned in previous classes. Feel 

the water support you as you learn to move fluidly in any 

depth of water. Each level consists of 5 one-hour lessons 

that will be customized to your own needs. As you move 

Think healthy food can’t be quick 

and tasty? Or are you lacking quick 

meal and snack ideas that fit your 

healthy lifestyle? Then this is 

the class for you! Join our 20/20 

LifeStyles dietitians to sample a 

variety of food products from local 

grocery stores and learn how to 

assemble quick meals and snacks. 

wednesday, march 9 

6-7:30 pm 

$30 per person 

For more information, please call (425) 869-4764 or e-mail 2020communities@2020lifestyles.com 

through each level you will learn the basics of the freestyle 

stroke to prepare you for more technical classes in stroke 

development. By appointment only. 

Duathlon (Ages 18 and older) 

Your choice of short or long race. Short: 500 yard swim 

and 3.1 mile run. Long: 800 yard swim and 4 mile run. 

For more information, contact Eric Preston at (425) 895- 

6521 or epreston@proclub.com. 

DATE Sunday, May 1 

Time 7:30-10:30 a.m. 

Cost Early Registration: $20 (M), $35 (NM) 

Day of Race: $30 (M), $45 (NM) 

H 2 

O Cardio: Aquatic Group Fitness Classes 

(Ages 18 and older) 

Whether you are a fitness enthusiast looking for a 

challenge, recovering from an injury, just beginning an 

exercise program, or expecting a baby, H 2 

O Cardio classes 

are the perfect, balanced workout. This reduced-impact 

exercise is easy on the joints while challenging to the 

muscles. Classes are taught by our certified instructors. 

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. 

Times M, W, F, 9:30-10:30 a.m. 

Cost 1 class=$5, 1 punch card (10 classes)=$30 

H 2 

O 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. 

Time SAT, 9-10 a.m. 

Cost 1 class=$5, 1 punch card (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. 

Times M, W, 8:15-9:10 a.m. 

52 PRO PULSE MARCH-APRIL 2011 (M)=Member, (NMCM)= Non-Member Child of Member, (NM)=Non-Member Prices subject to change without notice

Masters Swim Team (Ages 18 and older) 

This program is comprised of swimmers who meet for 

organized practices, while receiving tips on training and 

opportunities to participate in local Masters swim meets. 

All levels of fitness are encouraged to join. Get a great 

coached workout, improve your endurance and swim 

technique, and meet new people. A 10-class punch card 

is available for purchase at the Concierge Desk. 

Times 

Cost 

T, TH, 6:30-7:30 p.m. 

1 class=$5, 1 punch card (10 classes)=$30 

Scuba Diving, Phase 1 (Ages 12 and older) 

Taught by professionals at Silent World. This class teaches 

you the basics of scuba in a controlled environment. A 

state-of-the-art lecture room and pool sessions help the 

professionals instruct you on equipment, safety, and the 

joy of scuba diving. Each participant MUST provide their 

own diving equipment including: mask, fins, snorkel, and 

boots. The first lesson is conducted at Silent World for 

equipment fitting and paperwork. Thereafter, classes are 

held at PRO Sports Club. If interested in signing up for 

Scuba Diving, please contact Eric Preston at epreston@ 

proclub.com or 425-861-6274. 

Total Immersion Swimming (Ages 18 and older) 

Whether you are a beginner or a veteran triathlete, our 

TI certified teaching experts offer “Learn to Swim” 

programs, private and group lessons, and workshops to 

help you achieve your goals. 

Create a Workshop 

If you’re interested in doing triathlons or just wish to add 

swimming into your fitness routine, these workshops will 

help you become the best swimmer you can be. If our 

workshop times don’t fit your schedule, get 3-5 people 

together and create a workshop that fits your schedule. 

Cost $210-$400 (M), $249-$495 (NM) 

Group Swim Lessons: Perpetual Motion Freestyle 

Learn how to cooperate with gravity, be streamlined, and 

follow the path of least resistance to become a better and 

smarter swimmer. The whole stroke will be incorporated 

early in the series, allowing for ample time to practice your 

new stroke. Lessons held in the Multi-Purpose Pool. 





Cost $300 (M), $394 (NM) 

Swim Improvement 

Why would you want to improve your swim technique? 

Simply because technique leads to efficiency which, in 

turn, leads to speed. Whether you swim for exercise or 

want to improve your triathlon swim, this class will show 

how to increase your speed while being efficient in the 

water. You’ll receive feedback through videotaping and be 

introduced to different drills to help improve your stroke. 

Lessons held in the Multi-Purpose Pool. 


Times T/TH, 12-1 p.m. 

Dates March 26-April 2 

Time SAT, 10 a.m.-12 p.m. 


Times M/W, 6-7 a.m. 

Cost $90 (M) 

Group Swim Lessons 

(Ages 6 months and older) 

Youth Group Swim Lesson 

ENTRY Requirements 

Preschool (3-5 years), Youth (6-12 years) 

Must be able to perform skills listed prior to entering the program level. 

PRESCHOOL 1, YOUTH 1: 

• Beginner level, no experience required 


• Submerge head in a rhythmic pattern 

(3 times for Preschool; 5 times for Youth) 

• Front float, face-down and back float 

independently 

• Independent swim on front, face-down 

(10 feet for Preschool; 20 feet for Youth) 


• Front, face-down glide and back glide 

• Front crawl stroke with rhythmic breathing 

by rolling onto back (5 yards for Preschool; 

15 yards for Youth) 

• Independent swim on back with flutter kick 

and horizontal body position 

• Backstroke (5 yards for Preschool; 


• Elementary backstroke (5 yards for 

Preschool; 10 yards for Youth) 


• Crawl stroke with side breathing, 

backstroke, and elementary backstroke 

(15 yards for Preschool; 25 yards for Youth) 

• Breaststroke with proper arm movement 

and kick (15 yards for Preschool; 


• Comfortable swimming in water 

up to nine feet deep 

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. 

April 25-June 19 (no class 5/28-5/30) 

M, W, SAT, SUN (times vary, see flyer) 

$74-$85 (M), $89-$102 (NMCM) 

Youth Group Swim Lessons (Ages 3-12 years) 

Lessons are divided into two age groups – Preschool (ages 

3-5 years) and Youth (ages 6-12 years). 

April 25-June 19 (no class 5/28-5/30) 

M, T, W, TH, F, SAT, SUN (times vary, see flyer) 

$72-$82 (M), $86-$98 (NMCM) 

Adult Group 

Swim Lessons 


Offered for all ability levels 

from beginner to advanced 

swimmers. Become 

more comfortable in the 

water and improve your 

technique. Pick up a flyer 

for more information. 

April 25-June 18 

(no class 5/28, 5/30) 

M, T, W, TH, F, SAT 

(times vary, see flyer) 

Cost $72-$123 (M) 


• Crawl stroke with alternate side breathing 

and backstroke (25 yards for Preschool; 


• Breaststroke with proper technique 

combining proper arm movement, kick, 

and breathing (25 yards for Preschool; 


• Butterfly with proper dolphin kick 

(15 yards for Preschool; 25 yards for Youth) 

• Dive in kneeling and standing positions 

• Tread water for 1 minute 

• Swim underwater (5 yards) 

PRE-COMPETITION (Ages 6-12 years): 

By tryouts only. Please contact Aquatics for 

class placement. 

• 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 

No refunds after session has started. 

Please note: We are not able to offer makeup 

classes for missed group lessons. Instructors 

subject to change without notice. Minimum of 2 

enrollees required. 

(M)=Member, (NMCM)= Non-Member Child of Member, (NM)=Non-Member 

Prices subject to change without notice 

proclub.com 53

Triathlon Swim Training (Ages 18 and older) 

This class helps prepare participants for triathlon and 

open water swims with a focus on building endurance and 

increasing fitness through specifically designed workouts. 

These workouts cover endurance, form, and cross 

training. Select dates and times (see flyer). 

Days 

Cost 

M/W, T/TH, or F 

$22-$50 (M), $18-$41 (PSCTT*) 

*PSCTT = PRO Sports Club Triathlon Team Member. For more information, 

contact Eric Preston at (425) 895-6521 or epreston@proclub.com 

YOUTH 

Chaperone Service 

Allow us to escort your child from Discovery Bay 

to their group swim lesson and back. Enjoy the 

convenience and maximize your workout or errand time. 

Nominal fee. A minimum of 30 minutes time in Discovery 

Bay must be reserved to participate in this service. 

Days 

M-F, 10 a.m.-3 p.m. 

Infant Swimming Resource (Ages 6 months-6 years) 

Infant Swimming Resource (ISR) is the most 

comprehensive program dedicated to keeping infants and 

young children safer in and around the water. Infants as 

young as 6-12 months are taught to roll into a back float 

position to rest and breathe. Children ages 1-6 years are 

taught to swim face down, rollover onto their backs to 

float, rest and breathe, and then flip back over to continue 

swimming to the edge of the pool. Repetition, practice 

and short duration are the key components to successful 

learning. Lessons are conducted one-on-one in a series 

of 10 minute lessons five days per week. The length of 

lessons typically run for 4-6 weeks. 

Days 

Cost 

M-F, 10-minute lesson per day between 

9 and 11 a.m. 

$100/week (plus one-time $105 ISR 

registration fee. Open to non-members for 

an additional fee.) 

For more information or to register, please contact Erin Julius at (425) 

861-6270 or ejulius@proclub.com or Karyn Egan at kegan@proclub.com. 

Junior Duathlon (Ages 6-17 years) 

Your choice of short or long race. Short: 50 yard swim 

and .5 mile run. Long: 100 yard swim and 1 mile run. For 

more information, contact Eric Preston at (425) 895-6521 

or epreston@proclub.com. 

DATE Sunday, May 1 

Time 10:30 a.m.-12 p.m. 

Cost $5 (M), $7 (NMCM), $10 (NM) 

PRO Swimming (Ages 7-18 years) 

Each fall, PRO Swimming invites all swimmers ages 7-18 

who have successfully participated in a Pre-Competitive 

swim program, to join our USA Swimming, year-round 

swim team. Our supportive, team-based environment 

helps kids develop strong bodies, strong minds, and longlasting 

friendships. Practices take place Monday through 

Saturday depending on the swimmer’s age and ability. 

Our training season starts in September and the team 

competes from October through July in local, regional, 

and national meets as part of Pacific Northwest Swimming 

(PNS). New swimmers are welcome to schedule a tryout 

up until mid-season provided they have successfully 

completed the PRO Sports Club Aquatic Center’s Pre- 

Competitive swim lesson program. Tryouts are held the 

first Friday of each month from 3-4 p.m. by appointment 

only. After successful completion of the tryout, swimmers 

are placed into an appropriate training group and will be 

added to the team based on space availability. Please 

contact our Swim Team Coordinator Kelsey Booth at 

kbooth@proclub.com for further information. 

Youth Group 2 Week Intensives (Ages 3-12 years) 

Dates June 20-30, July 5-14 (no lessons 7/4), 

Days 

Cost 

July 25-August 4, or August 8-18 

M-TH (times vary, see flyer) 

$82 (M), $98 (NMCM) 

Open enrollment for first session is May 23, 2011. 

DISCOVERY BAY 

Knowing your child is well cared for makes it 

easier to enjoy your time at the club. It is our 

goal to ensure that your children feel PRO Sports 

Club is a comfortable “home away from home.” 

Our skilled staff works hard to keep your children 

engaged and happy while promoting healthy 

exercise habits and an active lifestyle. 

Child Care 

BELLEVUE 

We are a state-licensed program with STARS 

licensed providers and can care for your children 

up to six hours. If you need to run an errand or 

two, we’ve got you covered. Call (425) 861-6247 

or reserve online at proclub.com on the ‘Youth & 

Family’ page. 

Monday-Friday 

Saturday-Sunday 

8:30 a.m.-8:30 p.m. 

8:30 a.m.-5:30 p.m. 

Bellevue Members and Guests 

(Members remaining on-site will receive a 5% 

discount. Prices subject to change without notice.) 

6 weeks–11 months $8.50/hour 

12 months–3 years $8/hour 

4-9 years $7.50/hour 

One-on-one care $15.50/hour* 

*5% discount does not apply. 

SEATTLE 

Children may stay for up to 3 hours (depending 

upon child’s age) while parents enjoy the club. Call 

(206) 332-1873. 

Monday-Saturday 8:30 a.m.-1 p.m. 

On-site (parents remaining at the club) 

6 weeks – 9 months $7/hour 

10 months – 3 years $6.50/hour 

4 – 8 years $6/hour 

Reservations required. 

kids night out 

(ages 3-8 years) 

Designed to give your child a fun-filled 

evening and promote a good night’s 

sleep. Plus, enjoy the evening to yourself. 

Children swim, play active games (such as 

Limbo or Twister), eat a healthy dinner, and 

participate in storytelling. 

March 5, 12, 19, or 26 

April 2, 9, 16, or 30 

SATurday, 5:30-9:30 pm 

$43 (M), $52 (NMCM) 

$27 for each additional child in same family 

Kids Gymnastics (Ages 18 months-5 years) 

Join us for a fun, safe, nurturing, and motivating 

gymnastics experience. Gain and develop strength, 

flexibility, and balance while enhancing focus and gross 

motor skills, all in an environment where delightful giggles 

abound. 

Dates May 2-August 22 (no class 5/30, 7/4) 

Times M, T, W, TH, F (times vary, see flyer) 

Cost $170-$181 (M), $204-$217 (NMCM), 

$290-$309 (NM) 

Storybook Yoga (Ages 4-7 years) 

Story time + Movement = FUN! Children play fun yoga 

games and learn the ABC’s of yoga while developing 

strength, coordination, and self-confidence. We’ll also get 

our wiggles out as we act out stories with yoga poses, using 

creativity and imagination. 

Dates April 20-July 27 (no class 6/15) 

Time W, 3-3:45 p.m. 

Cost $145 (M), $174 (NMCM), $257 (NM) 

FITNESS CENTER 

Personal Training 

Allow our nationally accredited personal trainers to design 

a personalized fitness program just for you. Choose to 

meet your trainer three times a week, once a week, or 

once in a while to freshen up your program. Reserve your 

personal training appointment at any Concierge Desk. 

FREE! Blood Pressure Checks 

Ask any fitness specialist to take your blood pressure. 

FREE! Junior Equipment Orientation 

For safety and comfort, juniors are required to attend an 

orientation prior to using the facilities and receive basic 

program design guidelines. Come dressed for exercising. 

Sign up at any Concierge Desk. Parent must be present 

with children ages 8-11. 

Ages 8-11 

years 

Tuesday, 

4-5 p.m. 

Ages 8-16 

years 

Saturday, 

1-2 p.m. 

Ages 12-16 

years 

Monday, 

4-5 p.m. 

Body Composition Analysis 

Bioelectrical impedance accurately estimates your 

percentage of body fat and lean muscle mass. Sign up at 

any Concierge Desk. Cost: $15 

free! 

Get Started 

Fitness Program 

Struggling with your workout? Sign up for a 

free Get Started session. During this onehour 

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. 

Visit the Concierge Desk or Fitness Center 

Concierge to schedule your Get Started session. 



Adult Karate (Ages 11 and older) 

•0 

Karate not only strengthens and conditions the body, but 

also helps fine-tune your coordination, control, flexibility, 

and balance to help you in all sports and activities. 

Classes are taught by Sensei Brent Hartwig, a sixth-degree 

(Rokudan) black belt with over 40 years of experience, 

whose primary style is Goju-Ryu karate. 

Time 

Cost 

SAT, 9:30-10:25 a.m. 

$135 (M), $162 (NMCM) 

Extreme Body Makeover 

R•0 

Ready for a new YOU? Cardio, strength, flexibility, and 

core training will extremely transform your body! 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). 

Times 

Cost 

T/TH, 6-7:10 a.m. 

W/F, 7:30-8:40 a.m. 

M/W, 9:15-10:25 a.m. 

T/TH, 5:45-6:55 p.m. 

$52-$65 (M) 

Junior Karate (Ages 5-10 years, all levels) •0 

Safety, awareness, and basic skills for youth at all ability 

levels, developing a strong self-image and positive attitude. 

Times 

Cost 

GROUP FITNESS 

Please visit our website at proclub.com for the most 

current class schedule. Members only. Ages 14 and 

older. If the minimum attendance is not met for 

a consecutive four weeks in any class it may be 

canceled. We appreciate your understanding. All 

classes 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 

Ages 14 and older (unless otherwise stated). 

FREE CLASSES 

R•0 

Adaptable to all fitness levels. No sign up required. 

• 6-Pack Workout 

• Above the Belt 

• Addicted to Step 

• Amazing Abs 

• BabyRobics 

• Below the Belt 

• Cardio Core 

• CHISEL’D 

• Cycle Revolution 

• Feel Good Cardio Sculpt 

• High-Energy Step 

friday 

nights 

• Kickbox BLAST! 

• Performance Cycling 

• Power RPM’s 

• Race Day 

• So You Think You Can Step? 

• Step 101 

• Step Circuit 

• Step Interval 

• S-T-R-E-T-C-H 

• Ultimate Cardio Kickbox 

Free Friday Club Nights 

• Burlesque Workout 

• TRX 

• Zumba Fitness 

M, 4:30-5:25 p.m. 

SAT, 8:30-9:25 a.m. 

$80-$90 (M), $96-$108 (NMCM), 

$160-$180 (NM) 

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. 

Times 

Cost 

Pilates Reformer 

T/TH, 5:30-6:55 a.m. 

$60-$75 (M) 

R•0 

Gain total body strength and flexibility while working from 

the core on the Reformer. Completion of Pilates Perfect 

Start is required prior to enrolling in this session. 

Time 

Cost 

Tai Chi 

F, 9:30-10:25 a.m. 

$76-$95 (M) 

•0 

Learn to ground, center, and balance the body with this 

powerful form of exercise, while gaining peace of mind. 

Times 

Cost 

M/W, 12:05-1 p.m. 

$48-$54 (M) 

FLEXIBLE CLASSES 

10-class punch card for $30 or $5 per session. Expires one year from 

date of purchase. Members only. Ages 14 and older. 

Circuit Training 

R•0 

Blend energizing cardio with serious muscle strengthening. 

This class provides the variety and motivation you need for 

an effective workout. 

Times 

(Women Only) 

ZUMBA ® Fitness 

M, W, F, 6:15-7:10 a.m. 

T, TH, 7-7:55 a.m. 

SAT, SUN, 9-9:55 a.m. (no class 4/24) 

M, T, W, TH, F, 10-10:55 a.m. 

SAT, 10:15-11:10 a.m. 

M, T, W, TH, F, 12-12:55 p.m. 

M, W, 6-6:55 p.m. 

T, TH, 6:30-7:25 p.m. 

 

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! 

Times 

M, SAT, 10:30-11:25 a.m. 

W, 12-12:55 p.m. 

friday 

F, 5:30-6:45 p.m.* 

nights 

M, 6-6:55 p.m. 

T, W, 7-7:55 p.m. 

*Free class as part of Friday Club Nights. 

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. 

Come and join the party with our Fitness Happy Hour 

Yoga, TRX Suspension Training*, or Circuit Training 

classes. 

Times 

M, T, W, TH, F, 4:30-5:25 p.m. 

*TRX is only on T, W, TH 

probarre 

PROfusion CLASSES 

10-class punch card for $50 or $6.50 per session. Expires one year 

from date of purchase. 

Pilates Mat 

•0 

Build core strength and body awareness in this invigorating 

class designed to develop flexibility and stamina in every 

part of your body. 

Times 

T, TH, 7:15-8:10 a.m. 

T, TH, 9:30-10:25 a.m. 

Pilates Mat Plus 

•0 

Experience the best of Pilates Mat plus the extra challenge 

of using small equipment to tone, increase endurance, 

and stability. 

Times 

M, W, 10:30-11:25 a.m. 

M, W, 5:45-6:40 p.m. 

TRX Total Body 

•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 

in this unique class. All fitness levels are welcome. 

Times 

M, F, 6:30-7:25 a.m. 

SAT, 7:30-8:25 a.m. 

T, 12-12:55 p.m. 

friday 

F, 5:45-6:40 p.m.* 

nights 

W, 6-6:55 p.m. 

M, TH, 7-7:55 p.m. 

*Free class as part of Friday Club Nights. 

Yoga 

Back to Yoga Basics 

•0 

Build a solid foundation by going back to the basics! 

Perfect for absolute beginners and advanced students 

who wish to deepen their practice. 

Time M, 7-8:15 p.m. 

Back to Yoga Basics 2 

•0 

Continue to build your yoga foundation with our basics “2” 

practice! Perfect for beginners and advanced students 

who wish to deepen their practice. 

Time W, 7-8:15 p.m. 

Power Hour Yoga 

•0 

Energize your lunch break with this 55-minute dynamic 

and spirited yoga practice that will leave you feeling strong 

and revived for the rest of your day. 

Times T, TH, 12-12:55 p.m. 

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 

T, TH, 6:30-7:45 a.m. 

F, 9-10:15 a.m. 

T, TH, 10-11:15 a.m. 

SAT, 10:30-11:45 a.m. 

T, TH, 5:45-7 p.m. 

PRObarre is a unique posture-enhancing blend of 

energizing isometric, core stabilizing, and musclecarving 

exercises. Drawing on the strength of Pilates, 

the flexibility of yoga, and the poise of dance, PRObarre 

is an exciting new approach to mind-body fitness. 

Challenge yourself in a whole new way. 

Monday/Wednesday, 9:15-10:10 am 

Tuesday/THursday, 7-7:55 pm 

$64-$80 (M) 

R•0 



proclub.com 55

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) 845-6578. 

Cost 

$35 (M) 

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, ZUMBA® fitness, or 

Happy Hour classes. (Limited time offer valid with select 

instructors only. Expires 12 weeks from date of purchase. 

Limit 1 package per member.) 

Cost 

$275 (M) 

Private & Partner Pilates R•0 

Personalized sessions with an experienced instructor in 

our specialized Pilates studio utilizing Mat work, Reformer, 

Chair, Cadillac, and Barrels. 

Cost 

Private sessions: $65-$85 (55 minutes) 

Partner sessions: $48.75-$63.75 (55 

minutes per person) 

Badminton Drop-In (Birdies included) 

Times 

Cost 

T, F, 7:15-10:45 p.m. (Adult Play) 

$150 (March-December) 

$135 (April-December) 

FREE! Badminton Drop-In (Birdies not included) 

Registration required on annual basis. 

Times 

TH, 12-1:30 p.m. (Adult Play) 

SAT, 4-9 p.m. (Family Play, 9 and older) 

SUN, 3-7 p.m. (Family Play, 9 and older) 

March Madness 3-on-3 Tournament 

(Youth and Adult Teams) 

Now is the time to put your team together for our annual 

3-on-3 tournament. Teams must consist of 4 to 5 players 

and will be guaranteed 7 games lasting 30 minutes 

each. We will provide 1 Referee/Court Monitor per game. 

The tournament will also include a 3-Point competition, 

obstacle skills course, and a raffle. 


Deadline for entry is Tuesday, March 8. 

Times SAT/SUN, 12-4 p.m. 

Cost $180/team before deadline 

$200/team after deadline 

Shoot-A-Way Basketball Training Programs 

Our coaching staff works alongside each player with the 

Shoot-A-Way training tool to help maximize efficiency 

and precision with every shot. The Shoot-A-Way acts as 

an automatic rebounder providing a direct return pass for 

another shot. Timing is set to determine the distance and 

speed of the return pass, allowing players to develop their 

skills off of the move and with game-like intensity. The 

state-of-the-art training tool can fire up to 1800 shots per 

hour (200 shots in a 10-minute workout) with an optional 

scoreboard to track total shots, makes and shooting 

percentage. 

Youth Weekend Basketball Training 

Grades 4-10, ages 9-15: 


Times SUN, 1-2:30 p.m. 

Cost $80 (M), $100 (NMCM), $120 (NM) 

Adult Weekday Basketball Training 

(Ages 18 and older, members only) 


Times T, 6:15-7:15 p.m. 

Cost $60 (M) 

PAVILION SPORTS 

We offer a wide range of sports and programs for virtually 

every age group through leagues, camps, and clinics. For 

more information, please e-mail pavilion@proclub.com. 

Adult Basketball League (Ages 18 and older) 

This is a members only league which includes 6 divisions 

open to men and women. Each team is required to have 

at least 8 players (5 on 5) or 4 players (3 on 3). Members 

can form their own teams or sign up to be placed on a 

team. Referees, scorekeepers, balls, player statistics, and 

uniforms are provided for each game. 

Dates April 6-June 29 (no games 5/30) 

Deadline for entry is Friday, March 25. 

July 6-September 14 (no games 9/5) 

Deadline for entry is Wednesday, June 22. 

Times M or W (5 on 5), T (3 on 3), 6-10 p.m. 

Cost $80/player (1 team), 

$150/player (2 teams), 

$200/player (3 teams) 

Adult Basketball Workshop (Ages 18 and older) 

Improve your fundamentals and team play. The time will 

be focused on shooting, ball handling, and all aspects of 

the games. Sessions are led by Head Coach Brian Dailey. 

Dates March 1-April 26 (Men) 

March 3-April 28 (Women) 

Times T (Men), TH (Women), 6:15-7:15 p.m. 

Cost $50 

Adult Dodgeball League (Ages 18 and older) 

Bring back your youth in our Dodgeball league. Teams 

consist of 8-12 players. You can form your own team or 

sign-up individually to be placed on a team. We use the 

official Rhino Skin Dodgeball and feature player statistics. 

Dates April 7-June 30 

Deadline for entry is Monday, March 21. 

September 22-December 8 (no game 11/24) 

Deadline for entry is Monday, September 12. 

Time TH, 6-7:30 p.m. 

Cost $40/player before deadline 

$45/player after deadline 

NEW! 

Adult Soccer League (Ages 18 and older) 

Join intense indoor action on our 100’ x 66’ turf field with 

dasher boards. All teams must have at least eight players 

registered by the league deadline. Teams play 5-on-5 

plus a goalie and referees. Each team will play one or 

two hour-long games each week. For more information, 

please e-mail: soccer@proclub.com. 

April 11-June 23 (no games 5/30) 

M, T, W, TH, 6-9 pm 

$40/player 

Deadline for entry is March 21, 2011. 

FREE! Soccer Drop-In Play 


M, W, 12-2 p.m. (Recreational Play) 

T, TH, 12-2 p.m. (Advanced Play) 

SAT, 4:30-6 p.m. (All Levels Play) 

Micro Soccer (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. For 

more information, please e-mail: soccer@proclub.com. 

April 11-June 20 (no games 5/30) 

SAT, 9-10:30 am (ages 9-10) 

M, T, W, TH, 10-11:30 am (ages 2-3, 3-4) 

SAT, 10:30 a.m.-12 pm (ages 5-6) 

SAT, 12-1:30 pm (ages 11-12) 

SAT, 1:30-3 pm (ages 7-8) 

M, T, W, TH, 4-5:30 pm (ages 5-6, 7-8, 9-10, 11-12) 

$120 (M), $160 (NMCM) 

FREE! Soccer Drop-In Play (Ages 13-17) 


SATurdays, 3-4:30 pm 


Table Tennis League Play (Ages 14 and older) 

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. 

Cost $40 

FREE! Table Tennis Drop-In Play 



Times 

TH, 6:30-9 p.m. (Adult Play, Int.-Adv.) 

SAT, 4-9 p.m. (Family Play) 

SUN, 3-7 p.m. (Family Play) 

Vertical Jump Training (Ages 14 and older) 

Watch your explosive power soar to new heights. 

Increase your vertical jump performance significantly for 

any sport. Using a combination of resistance training, 

core conditioning, and plyometrics, you’ll increase your 

strength, speed, and power while reducing injury, as 

you train your body to jump higher consistently and with 

greater ease. 


Time T, 6:15-7:15 p.m. 

Cost $80 (M) 

Volleyball League (Ages 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. 

Come join the fun! 

Dates March 20-May 22 (no games 4/24) 


September 22-December 15 

(no games 11/24) 


Time TH, SUN, 7-9 p.m. 



FREE! Volleyball Drop-In Play (Ages 15 and older) 


TimeS 

TH, 8-10:55 p.m. 

SUN, 7-9:55 p.m. 

Wallyball League (Ages 18 and older) 

An exciting, fast paced game, that resembles volleyball, 

yet is played in the confines of a racquetball court. Players 

have found our league to be a great fit for Wallyball 

enthusiasts or first time players. Two co-ed divisions will 

be set up to accommodate all skill levels. 

REQUIRED: non-marking shoes. 

Dates April 5-May 31 


September 20-December 13 


Time T, 6-9 p.m. 



YOUTH 

Junior Hoops (Ages 3-12) 

Build good fundamentals through group and individual 

drills. Each session includes a scrimmage game at the end 

of practice. Kids will be grouped by age and skill. Junior 

baskets will be used for ages 3-8. Offered September- 

June. 

Weekdays 


Times M, 2-3 p.m. (ages 3-4) 

M, 4-5 p.m. (ages 5-6) 

W, 4-5 p.m. (ages 7-8) 

TH, 4-5 p.m. (ages 9-12) 

Cost $100 (M), $120 (NMCM), $150 (NM) 

Weekends 


Times SAT, 10-11 a.m. (ages 5-6) 

SAT, 11 a.m.-12 p.m. (ages 7-8) 

SAT, 12-1 p.m. (ages 9-12) 

Cost $100 (M), $120 (NMCM), $150 (NM) 

Varsity Hoops League (AAU boys & girls, grades 4-10) 

Join the intense indoor action of our Youth League! There 

are six divisions (4th, 5th, 6th, 7th, 8th, and 9th/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 August 13th. 

Dates July 9-August 13 

Deadline for entry is Wednesday, June 29. 

Time SAT, 9 a.m.-6 p.m. 

Cost $650 per team 

Varsity Hoops AAU Teams 

Our program focuses on player development, building 

life skills through basketball, and enjoying the game. 

Teams are formed by grade and skill level and include 

two practices per week and weekend games. Teams will 

play in local AAU leagues and tournaments. Extra skills 

training sessions are offered during the week before and 

after practice. PRE-REQUISITE: Team tryouts required for 

participation. 

Varsity Hoops Team Tryouts (Advanced) 

Grades 4-6: 

Dates June 2 & 7 

September 6 & 8 

TIMES T/TH, 4:15-5:45 p.m. 

Grades 7-12: 

Dates June 1 & 6 

September 7 & 12 

TIMES W/M, 4:15-5:45 p.m. 

Please RSVP by e-mailing: pavilion@proclub.com with 

name, grade, and phone number. 

Varsity Hoops Teams (Summer) 

Boys & Girls, grades 4-6: 

Dates June 2-August 30 

Times T/TH, 4:15-5:45 p.m., SAT, 1-5 p.m. 

Boys & Girls, grades 7-12: 

Dates June 1-August 31 (no game 7/4) 

Times M/W, 4:15-5:45 p.m., SAT, 1-5 p.m. 

Cost 

$300 (M), $375 (NMCM), $450 (NM) 

Varsity Hoops Skills Training 

To be the best athlete you can be, you must train hard. 

Join other players in our Varsity Hoops Skills Training 

program to develop all parts of your game. Players can 

enroll monthly or quarterly for this training and come as 

much as they want! For a detailed description of each 

session, visit us at www.proclub.com. 

Monthly Package 


April 3-28 (no practice 4/24) 

May 1-31 (no practice 5/30) 

Times M, T, W, TH, SUN, times vary 

Cost Team Member*: $40 (M), $50 (NMCM), 

$60 (NM) 

Non-Team Member**: $50 (M), 

$60 (NMCM), $70 (NM) 

Quarterly Package 

Dates March 7-May 26 

Times M, T, W, TH, SUN, times vary 

Cost Team Member*: $100 (M), $120 (NMCM), 

$150 (NM) 

Non-Team Member**: $120 (M), 

$140 (NMCM), $180 (NM) 

* Playing on one of our current teams. 

** Not playing on one of our current teams. 

ADULT 

FREE! Co-ed Racquetball Clinic (Beginner) 

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. 

Date March 3 

Time TH, 5:30-6:30 p.m. 

Discover Racquetball Class (Beginner) 

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. 

Dates March 10 or April 14 

Times TH, 6-7 p.m. 


Times SAT, 10-11 a.m. 

Cost 

$80 (M) 

FREE! Round Robin (Members only) 

Informal competitive play where the courts are already 

reserved. Show up ready to play. 

Times 

YOUTH 

racquetball 

Racquetball is an exciting game that offers a great 

workout at any level of play. We have seven 

racquetball courts. Racquet rentals are available at 

the Concierge Desk for $3 per racquet. For more 

information, contact Donna Triemstra at (425) 861- 

6285. 

Private Lessons 

30 minutes $34 (M), $39 (NM) 

45 minutes $50 (M), $55 (NM) 

60 minutes $60 (M), $65 (NM) 

Semi-Private Lessons (2 players) 

30 minutes $25 pp (M), $30 pp (NM) 



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. 

M, 5:30-7:30 p.m. (Women) 

W, 5-8 p.m. (Men) 

Junior Discover Racquetball Class 

(Ages 7-17 years) 

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. 


Times SAT, 11 a.m.-12 p.m. 

Cost $55 (M), $66 (NMCM), $73 (NM) 

Junior Racquetball Classes (Ages 7-17 years) 

An opportunity for junior players of all abilities to improve 

their game, hone their skills, and meet other junior players 

for ongoing play. Sign up monthly. 

Dates March 7-28 or April 4-25 

Times M, 4:30-5:30 p.m. 

Cost $40 (M), $48 (NMCM), $64 (NM) 



proclub.com 57

SQUASH 

Learn from Squash Pro Azam Khan of the legendary 

Khan squash dynasty. Lessons may be arranged in 

person through the Concierge Desk or by calling 

(425) 885-5566 with at least a one-day notice. 

Cancellations made less than 24 hours ahead of scheduled 

time will be charged full lesson amount. 


Receive one-on-one instruction to better your stroke 

mechanics, shot selection, game strategy, and serve. 

30 minutes $50 

45 minutes $68 

Video Lessons 

We’ll record your match play for you 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/player 

60 minutes $110/player 

DVD 

$10/recording 

Ladder Play 

Compete with other ladder players to improve your 

ranking and rating. Play at your convenience. Visit 

proclub.com or contact our Squash Pro Azam Khan, 

at (425) 861-6235 for more information. 

ADULT 

FREE! Co-ed Squash Beginner Clinic (Members only) 

Learn or improve your squash game. Review your 

forehand and backhand technique, as well as your serve 

and service return. Offered quarterly. 

DateS May 5 

Time TH, 5-6 p.m. 

Discover Squash Class (Beginner) 

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 alone. 

DateS March 10 or April 14 


Cost $95 (M), $114 (NMCM) 

FREE! Round Robin (Members only) 

Informal competitive play where the courts are already 

reserved. Simply show up and play with players of all levels. 

Great opportunity to link up with partners for regular play. 

Times 

M, W, 5:30-8 p.m. (Co-ed) 

pro classic squash 

tournament 

April 29-May 1 

Friday-SUNday, times vary 

$45 

Deadline for entry is Friday, April 15, 5 p.m. 

YOUTH 

Junior Squash Clinics (Ages 7-18 years) 

Azam works with young players conducting drills, games, 

competition, and instruction. Fun for all participants. 

Time 

Cost 

TENNIS 

PRO Sports Club offers an outstanding tennis facility with 

6 indoor courts. In order to reserve a tennis court, you 

must be a tennis member.* However, non-members are 

welcome to take tennis lessons and members are welcome 

to bring non-members as guests for a fee of $18 with a limit 

of 1 visit per month. We offer racquet rentals for $3 per 

racquet. Balls are sold in the Pro Shop for $3.50 (plus tax). 

*Court reservations can be made in person through the 

Concierge Desk or by calling (425) 885-5566. 


30 minutes $43 (M), $50 (NM) 

60 minutes $69 (M), $76 (NM) 

Semi-Private Lessons 

Group of 2: 

Group of 3: 

Group of 4: 

ADULT 

30 min. - $34/p (M), $41/p (NM) 

60 min. - $47/p (M), $54/p (NM) 

30 min. - $32/p (M), $39/p (NM) 

60 min. - $42/p (M), $49/p (NM) 

30 min. - $31/p (M), $38/p (NM) 

60 min. - $40/p (M), $47/p (NM) 

FREE! Weekly Activities (Tennis members only) 

Drop & Drill (Level 2.5 and up) 

Geared for players 2.5 and up, wanting to practice hitting 

drills with other players. After an extended warm up routine, 

players are paired into doubles matches. An excellent 

opportunity to meet other players and improve your tennis. 

Time 

SAT, 12-1:30 p.m. 

Perfect Match 

Meet a new tennis partner and become familiar with the 

tennis program. The pro will match players of like abilities 

to drill and play. 

Time 

W, 4-5 p.m. 

$15/class (M), $18/class (NMCM) 

SUN, 12-1:30 p.m. 

Discover Tennis Class (Beginner) 

If you’ve been interested in learning to play tennis, take 

a super lesson. Learn the fundamentals of grips, ground 

strokes, serves, and scoring. As an added bonus, you will 

receive a graphite tennis racquet and a can of balls to get 

you started. 


Time SAT, 6-7 p.m. 

Cost $80 (M), $96 (NM) 

Doubles Play Instructs 

Group lessons concentrate on a variety of tennis strategies 

and specific shot production. The number of players varies 

in each group and classes are structured according to 

ability/cup level. These classes are designed for interclub 

cup play. 

Rainier M, 10:30 a.m.-12 p.m. 

Classic M, 9-10:30 a.m. 

Challenge TH, 9-10:30 a.m. 

Emerald TH, 10:30 a.m.-12 p.m. 

Evergreen F, 9-10:30 a.m. 

Dates April 4-May 20 

Cost $112/level 

Team Flights 

Enjoy some friendly competition in a fun, supportive 

environment. Play with the same partner for the entire 

6-week session. Sign up as a doubles team (or if you’re 

a single player, we’ll do our best to match you up with a 

partner at your level). The first five weeks will be scored 

matches and the last week will be challenge (or fun) 

matches. 

LEVEL 1 March 9-April 13 



Deadline for entry is Wednesday, Feb. 23. 

Times M, W, or TH, 9-10:30 a.m. 

Cost $12/person 

Seniors Doubles Flights (Co-ed) 

Enjoy competitive round robin play once a week with 

players at your skill level. Players move up and down after 

each 3-month session, according to individual scores. Noncompetitive 

flights are held during the summer months. 

SENIORS April 5-June 28 

Deadline for entry is Monday, March 21. 

Time T, 9-10:30 a.m. 


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. 


Time F, 7-9 p.m. 


FREE! Mixed Night Social (Level 3.0-4.5) 

Join your favorite pro for mixed doubles fun. Bring your 

partner or we can find one for you. Be ready for some fast 

action and plenty of laughs. 

Date March 4 or April 1 

Time F, 7-8:30 p.m. 

YOUTH 

Advanced Junior Training (Ages 10-18 years) 

Advanced techniques and drills for tournament-level 

juniors. This class will focus on proper technique, 

repetition, and conditioning for juniors who want to 

compete in tournaments. All players must have Darrell’s 

approval. 

Dates March 7-28 (no class 3/14) or April 4-25 

Time M, 6-7 p.m. (ages 12-18 years) 


Time TH, 7-8 p.m. (ages 10-16 years) 

Cost 

$108-$180 (M), $130-$216 (NMCM) 

Junior After-School Programs (Ages 4-16 years) 

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. Pros approval required for Challengers 

and Champs. 

Dates March 1-April 29 (no class 3/28-4/1) 

Levels Mini F, 4:30-5 p.m. (ages 4-5) 

Teenie F, 5-5:45 p.m. (ages 6-9) 

Team 1 M/W, 3:45-4:45 p.m. (ages 12-16) 

Team 2 M/W, 4:45-5:45 p.m. (ages 9-11) 

Rookies 1 M/W, 3:45-4:45 p.m. (ages 12-16) 

Rookies 2 M/W, 4:45-5:45 p.m. (ages 9-11) 

Challengers T/TH, 4-5:45 p.m. (ages 10-16) 

Champs T/TH, 4-5:45 p.m. (ages 10-16) 

Cost $88-$320 (M), $106-$384 (NMCM) 

Junior Socials (Ages 11-18 years) 

Junior Match Night 

Test your skills with a fun night of Junior Match 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. Prerequisite: 

Must be currently enrolled in a junior program. 


Time F, 8:15-9:30 p.m. 

Cost FREE! (M), $5 (NMCM) 


Junior Play & Pizza 

A fun night of Junior’s Doubles play. Includes pizza and 

soda 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. Pre-Requisite: Must be 

currently enrolled in a Junior program. 


Time F, 7-9 p.m. 

Cost $10 (M), $15 (NMCM) 

Junior Weekend Programs 


Taught by Rachna Khune 

Dates SUN, April 3-June 26 (no class 4/24, 5/29) 

Level Terrific Tennis I 5:30-6:30 p.m. (ages 5-7) 

Terrific Tennis II 6:30-7:30 p.m. (ages 7-9) 

Cost $275 (M), $330 (NMCM) 

Taught by Sunny Park 

Dates SAT, April 2-June 11 

Levels Little Stars 1 9-10 a.m. (ages 7-8, Beg./Beg.-Int.) 

Future Stars 1 10-11 a.m. (ages 9-10, Int.) 

Tournament Players 11 a.m.-12:15 p.m. (ages 11-14, Adv.) 

Super Stars 1 12:45-1:45 p.m. (ages 10-12, Int.) 

Varsity Juniors 1:45-2:45 p.m. (ages 12-14, Int.) 

Future Stars 2 2:45-3:45 p.m. (ages 10-12, Int.) 

Cost $275-$341 (M), $330-$409 (NMCM) 

Taught by Todd Leone 

Dates SUN, April 10-June 19 (no class 4/24, 5/29) 

Levels Swingers 1 - Beginner (ages 5-7) 

12:30-1:30 p.m. 

Swingers 2 - Adv. Beg.-Low Int. (ages 7-9) 

1:30-2:30 p.m. 

Swingers 2 - Int. (ages 7-9) 

2:30-3:30 p.m. 

Swingers 2 - Strong Int.-Adv. (ages 8-10) 

3:30-4:30 p.m. 

Cost 

$225 (M), $270 (NMCM) 

Rush & Crush (Ages 9-12 years, Advanced) 

This class is for players who already have a good 

understanding of their stroke techniques and are looking 

to sharpen their skills for competition. Improve technique 

and work on proper court coverage and strategies. 

Participants must have Darrell’s approval to register. 

Dates March 2-30 (no class 3/16) or April 6-27 

Time W, 6-7 p.m. 

Cost $136 (M), $200 (NM) 

Tennis With 

sunny park 

Pre-registration required. 

Sign up monthly. Ages 

18 and older. 

Lunch Time Tennis (Ages 18 and up) 

Use your lunch break to join Sunny for an hour 

of fast paced drills and a games-based approach 

to improving your tennis. Minimum 3 players; 

maximum 6 players. 

Beginner 


Time W, 12-1 p.m. 

Cost $100-$125 (M), $172-$200 (NM) 

Intermediate 


Time M, 12-1 p.m. 

Cost $100 (M), $172 (NM) 


Time T, 12-1 p.m. 

Cost $100-$125 (M), $172-$200 (NM) 

Advanced 



Cost $100-$125 (M), $172-$200 (NM) 

Tennis With 

Darrell Abang 



18 and older. 

4 & 1 TENNIS (Beginner) 

Beginner tennis class for new players. Enjoy some 

drills with 4 participants and 1 pro. 

Dates 

Time 

Cost 

March 1-29 (no class 3/15) or 

April 5-26 

T, 1-2 p.m. 

$136 (M), $208 (NM) 

Evening Tennis (Ages 18 and up) 

Enjoy your evening on the court. 

Advanced Beginner 

With the aid of the ball machine, our pro will 

evaluate your stroke and court movement. This 

class is geared for advanced beginners who have 

developed all the basic stroke skills. 

Dates 

Time 

Cost 


April 4-25 

M, 7-8 p.m. 

$75-$100 (M), $129-$172 (NM) 

Intermediate 

Designed for intermediate players who want to 

increase their intensity on the court. 

Dates 

Time 

Cost 


April 5-26 

T, 7-8 p.m. 

$100 (M), $172 (NM) 

Tennis With 

Todd LEONE 



18 and older. 

Tennis With 

RACHNA KHUNE 



18 and older. 

Tennis With 

KWAN LAW 



18 and older. 

Drills and Strategies (Ages 18 and up) 

Enjoy fast-paced drills with point playing while 

emphasizing tactics and strategies. 

Mixed 2.5-3.0 Doubles 

Players must sign up with a partner. 

Dates April 10-June 19 (no class 4/24, 5/29) 

Time SUN, 10-11 a.m. 

Cost $225 (M) 

Grinders I 2.5-3.0 Singles (Ladies) 


Time T, 1-2 p.m. 

Cost $250 (M) 

Grinders II 3.5 Singles (Ladies) 


Time W, 1:30-2:30 p.m. 

Cost $250 (M) 

Bollywood Cardio Tennis 

Get a calorie-burning, full-body workout with tennis 

footwork drills set to an infectiously expressive mix 

of Bollywood and retro music. No previous tennis 

experience required. Just let yourself go and get into 

the Bollywood ‘hangama!’ 

Dates 

Time 

Cost 

March 6-27 or 

April 3-17 (no class 4/24) 

SUN, 8:30-9:30 p.m. 

$54-$72 (M), $66-$88 (NM) 

Sunday Night Tennis 

Join Rachna for an hour of fast paced drills and a 

games-based approach to improving your tennis. 

Dates 

Time 

Cost 

March 6-27 or 

April 3-17 (no class 4/24) 

SUN, 7:30-8:30 p.m. 

$75-$100 (M), $129-$172 (NM) 

THE BASICS OF TENNIS (Ages 18 and up) 

Learn and practice basic tennis skills and 

techniques. Four-week session Includes a fun 

cardio tennis workout as an added bonus. 


Time T, 8:15-9:15 p.m. 

Cost $100-$125 (M) 

IMPROVE YOUR TENNIS GAME 

(Ages 18 and up) 

Continue developing your existing skills as 

you learn how to make your game more fluid 

by learning strategies, etiquette, and further 

techniques. Prerequisite: knowledge of basic 

strokes and ability to rally between 3 to 5 shots. 


Time W, 8:15-9:15 p.m. 

Cost $100-$125 (M) 



proclub.com 59

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. 


Ages 18 and older (unless otherwise stated). Class offerings 

subject to change based on enrollment. 

Adult Gymnastics 

Gain muscular development, improved joint mobility, 

increased flexibility, agility, coordination, balance and 

courage, and rediscover your youth! 

DATES March 2-30 or April 4-27 

Times M/W, 5:30-6:25 p.m. 

Cost $107-$120 (M) 

Boot Camp 

Plan on being pushed (encouraged) while running and 

conditioning your body - rain or shine. T-shirt included 

upon completion of class. 

DATES April 4-28 

Times T/TH, 6-7:25 a.m. (locations vary, see flyer) 

M/W, 7-8:25 a.m. 

T/TH, 5:30-6:55 p.m. 

Cost $55 (M) 

High School Combine & Preparation Package 

6-week Football Core Performance Training. 

DATES March 7-April 17 

Times M/W, 4:15-5:25 p.m. 

Cost $285 (M) 

Golf Core Performance Training 

Improve your swing mobility while you maximize your 

power and accuracy using the same training system 

offered at the world-renowned Athletes’ Performance 

attended by PGA and LPGA golfers. 


Times T/TH, 12-12:55 p.m. 

Cost $160-$200 (M) 

new! 

Willows Road 

football core 

performance training 


Our program identifies and targets the 

needs of each athlete to maximize athletic 

capacity and reduce injury potential. If 

you commit to the training system, this 

program will enhance your athleticism and 

resistance to injury, creating a durable and 

more productive athlete. 

March 2-30 or April 4-27 

Monday/Wednesday, 4:15-5:25 pm 

$120 (M), $160 (NMCM) 

Hardcore Fitness 

Cardio drills, functional strength training, plyometrics, 

bodyweight exercises, balance, and suspension training 

are combined in this hardcore, calorie-shedding workout. 


Times M/W (March only), 7-8:10 a.m. 

F, 6-7:10 a.m. 

Cost $30-$67.50 (M) 

Tennis Core Performance Training 

Elevate your tennis game and become a faster, stronger, 

and more effective player. Amateur athletes can gain the 

same access to training methods used by many WTA and 

ATP players. 


Times W, 10-10:55 a.m. 

SAT, 9-9:55 a.m. 

Cost $60-$75 (M) 

Total Body Transformation (Ages 14 and older) 

FREE! Intro Night 

Hear testimonials from recent transformers, receive some 

nutrition information, and enter a drawing to win free gear! 

Date April 5 

Time T, 6:15-7:15 p.m. 

12-Week Program 

This program is designed to empower you to take control 

of your health and fitness. Working with our professionals 

and as part of a team, you’ll receive all the tools you need 

to transform your body and maintain the results. 

DATES April 11-June 30 (no class 5/30) 

Times T, 6-6:55 a.m. or 10-10:55 a.m. 

M, 5:30-6:25 p.m. 

Cost $495 (M) 

NEW! Ultimate Firefighter Workout (17 and older) 

Increase your strength, improve your cardiovascular 

endurance, develop your core stability, and become 

more powerful through your kinetic chain. Workouts 

include training ropes, tires, sand bags, heavy blankets, 

conditioning dummies, super-bands, and weights. 


Times T/TH, 6-6:55 p.m. 

Cost $70 (M) 

Youth Athletic Training (Ages 12-18 years) 

Train like the professionals and increase your power, 

speed, and agility. Gain sport specific strength and 

improve your stability. This class is designed specifically 

for high school and junior high athletes. 


Times T/TH, 4:15-5:25 p.m. 

Cost $120-$150 (M), $140-$170 (NMCM) 

FAMILY & JUNIOR PROGRAMS 

$9 (per session), $40 (5-session pkg.), $60 (10-session pkg.), 

$75 (1 mo. unlimited), $180 (family unlimited) 

Kid Fit (Ages 6-12) 

30 minutes of dynamic exercise followed by 30 minutes 

of games like Microsoft Kinect, ping pong, Twister, relay 

races, tug-of-war, three legged races, and more. Make 

friends, have fun, and get Kid Fit! 

Time 

M, W, 5:30-6:25 p.m. 

Kid Gym (Ages 6-12) 

Kids just want to be kids! Let them run wild in this 

55-minute fitness class which includes a dynamic warm 

up, running, tumbling, agility, and strength training. 

Time 

SAT, 10-10:55 a.m. 

M, T, W, TH, 4:15-5:10 p.m. 

ACCESS PASS PACKAGES 

$9 (per session), $40 (5-class pkg.), $60 (10-class pkg.), 

$75 (1 mo. unlimited), $180 (family unlimited) 

Body Burn 

Boost your strength levels 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, 10-10:55 a.m. 

M, W, 5:30-6:25 p.m. 

Cardio Blast 

This 55-minute class blends short bursts of high intensity 

cardio with high-repetition strength exercises. 

Times 

M, F, 6-6:55 a.m. 

W, 9:15-10:10 a.m. 

M, TH, 10-10:55 a.m. 

TH, 5:30-6:25 p.m. 

Combat Conditioning 

Develop your peak level of fitness when basic kickboxing 

and martial arts meets strength and circuit training. No 

experience necessary. Wrist wraps required and are 

available in the Willows Road Pro Shop. 

Times 

F, 9:15-10:10 a.m. 

T, 10-10:55 a.m. 

T, TH, 5:30-6:25 p.m. 

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. 

M, 9:15-10:10 a.m. 

T, W, TH, F, SAT, 10-10:55 a.m. 

M, W, 5:30-6:25 p.m. 

T, TH, 6:30-7:25 p.m. 

Triathlon Running Development 

Learn key strength training strategies that will allow you to 

run faster and longer and participate in drills that teach 

you how to increase your running economy. This class is 

open to beginners. 

Time 

W, 6-6:55 a.m. 

Ultimate Core & Express (Ages 18 and older) 

Power up your lunch hour with 55 minutes of heart 

pumping strength and cardio. All levels are welcome. 

TimeS 

M, W, 12-12:55 p.m. 

Winter Sports Conditioning 

Sport specific training for skiing and snowboarding. 

Includes plyometric drills, speed and agility movements, 

and strength training to improve endurance, coordination, 

balance, and core stabilization. 

Times 

T, TH, 6-7:10 a.m. (March only) 

M, W, 6-7:10 p.m. (March only) 

PERFORMANCE TRAINING 

PACKAGES 

FMS & Fundamentals (Ages 14 and older) 

This 55-minute session is the prerequisite to participation 

in Performance Training and will lead you through 7 low 

impact exercises which assess your mobility, stability, and 

flexibility. 

Performance Training (Ages 14 and older) 

After your FMS & Fundamentals session you’re ready 

to move on to Performance Training. This innovative 

methodology features skill development, education, and 

functional exercise. 

Times 

Cost 

M, W, 7-7:55 a.m. 

SAT, 8:30-9:25 a.m. 

$27 (per session), $115 (5-session pkg.), 

$210 (10-session pkg.), $380 (20-session pkg.), 

$510 (30-session pkg.) 


youth camps 2011 

pAVILION 

HOOPS CAMPs (Ages 6-15 years) 

This camp is dedicated to teaching campers the 

fundamentals of the game in drill stations and 

game situations. Lunch is catered by The Bistro. 

Each player receives a t-shirt and camp certificate. 

Dates March 28-April 1, April 4-8, 

June 20-24, July 18-22, August 1-5, 

August 8-12, or August 29-September 2 

Times M-F, 9 a.m.-4 p.m. 

Cost $270 (M), $300 (NMCM), $330 (NM) 

Dates July 5-8 

Times T-F, 9 a.m.-4 p.m. 

Cost $215 (M), $240 (NMCM), $265 (NM) 

All Sport indoor camp 


This camp is filled with a variety of sports to help 

each child become a better, well-rounded athlete. 

Please make sure your child brings their swimsuit 

each day. Each child receives a t-shirt and a 

camp certificate. Lunch is catered by The Bistro. 

Drop off and pick up is in the Pavilion. 

Dates March 28-April 1, April 4-8, 

June 20-24, July 11-15, July 18-22, 

August 1-5, August 8-12, or 

August 15-19 


Cost $270 (M), $300 (NMCM), $330 (NM) 

Dates July 5-8 

Times T-F, 9 a.m.-4 p.m. 

Cost $215 (M), $240 (NMCM), $265 (NM) 

HEALTHY KIDS CAMP (Ages 9-15 years) 

Spark a lifelong passion for health. Campers learn 

the basics of creating a balanced lifestyle with 

exercise, sports, nutrition, goal setting, swimming, 

and more. Each camper receives customized 

workout and lifestyle plan. Instructors are 

coaches, dietitians, and personal trainers. Drop off 

and pick up will be in the Pavilion. Please make 

sure your child brings their swimsuit each day. 

Dates July 11-15, August 15-19, or 

August 29-September 2 


Cost $280 (M), $310 (NMCM), $340 (NM) 

bring a 

friend! 

All Sport outdoor camp 


Campers will have the opportunity to engage in 

a variety of sports including basketball, soccer, 

kickball, dodgeball, tennis (camp #3), swimming, 

and baseball. Drop off is at Grass Lawn Park (on 

148th Ave. NE) on the Turf Soccer Field. At noon 

each day, PRO Sports Club shuttles transport the 

children back to the club for the second part of 

camp. Please be sure to wear sunscreen each 

day. Each child receives a t-shirt and a camp 

certificate. Lunch is catered by The Bistro. Pick 

up will be in the Pavilion. 

Dates June 27-July 1, July 25-29, or 

August 22-26 


Cost $280 (M), $310 (NMCM), $340 (NM) 

discovery bay 

Jump Rope Camp (Ages 5-10 years) 

Whether your child is wild about jump rope or 

just wants to learn how, she’ll be a whiz on the 

playground after this camp. Single rope tricks, 

partner skills, Double Dutch, and long rope 

techniques are taught by national award-winning 

instructors. Lunch will be provided. 

Date March 18 

Times F, 9 a.m.-3 p.m. 

Cost $65 (M), $78 (NMCM) 

super camp (Ages 5-10 years) 

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 which may include jump rope, Mad 

Science, swimming, lunch, snacks, and a movie. 

Lunch will be provided. 

Dates April 4-8, July 11-15, July 25-29, 

August 8-12, or August 15-19 


Cost $305 (M), $336 (NMCM) 

Register a non-member friend by April 30, 2001 and they will 

receive member pricing. Valid for Pavilion Camps only. 

RACQUETBALL 

JUNIOR SPRING BREAK CLINIC 

Learn how to play racquetball or brush up on your 

current technique. Racquetball instruction will 

be followed by informal Round Robin play, where 

you’ll meet new players and have fun practicing 

your new found skills! 

Ages 7-17 years 

Date April 4 

Time M, 2:30-4 p.m. 

Cost $50 (M), $60 (NMCM), $78 (NM) 

tennis * 

one-week summer Camps 

Led by our USPTA staff, this week of fun includes 

intensive practice on stroke mechanics, the ball 

machine, rules, scoring, and more. All levels. 

Certificates will be awarded to each junior. 


Dates June 27-July 1, July 11-15, July 25-29, 

August 8-12, August 15-19, or August 22-26 

Times M-F, 9-10 a.m. 

Cost $145 (M), $174 (NMCM), $214 (NM) 


Dates June 20-24, July 4-8, July 18-22, 

or August 1-5 

Times M-F, 9-10:30 a.m. 

Cost $165 (M), $198 (NMCM), $238 (NM) 


Dates June 20-24, July 4-8, July 18-22, 

August 1-5, or August 15-19 

Times M-F, 10:30 a.m.-12 p.m. 

Cost $165 (M), $198 (NMCM), $238 (NM) 

willows Road 

PRO Sports Camp 

This camp provides a fun and supportive environment 

for kids of all skill levels. Along with 2 hours of sports 

drills, games, and sports activities each day, campers will 

also go hiking on outdoor trails, participate in character 

development activities, and enjoy a healthy snack and a 

sports film. 

DATES June 20-24, June 27-July 1, July 11-15, 

July 18-22, July 25-29, August 1-5, or 

August 8-12 

Times M-F, 8:30 a.m.-12:30 p.m. 

Cost $250 (M), $275 (NMCM) 

DATES July 5-8 

Times T-F, 8:30 a.m.-12:30 p.m. 

Cost $200 (M), $220 (NMCM) 

new! 

Sign up today at the Concierge Desk or call (425) 885-5566. Space is limited. Registration deadline is one week prior to each camp. 

*Extend your child’s day at PRO Sports Club by also registering for the All Day Sports Camp (camp ends at 4 p.m. and includes lunch). Fee for All Sports Day Camp will be prorated: $200 member, $230 child 

of member; $260 nonmember. Stop by the Concierge Desk to register your child for both camps. 

proclub.com 61

Wait not. 

When you come to the new Swedish/Redmond ER or our ER in Issaquah, you 

won’t sit around in a waiting room. Instead, you’ll be taken directly to an exam room 

where our staff will start helping you right away. And we promise you’ll see a doctor 

in 30 minutes or less — usually far less. So next time you need instant attention, 

come to the kind of speedy ER you’ve been waiting for. 

1 6 6 t h A V E . N . E . 

Redmond 

Town Center 

AV O N D A 

L E 

R E D M O N D W A Y 

520 

W A Y 

N E 

A V O N D A L E R D . N . E . 

178th PL. N.E. 

180th AVE. N.E. 

Swedish/ 

Redmond 

U N I O N H I L L R D . 

LAKE 

SAMMAMISH 

Swedish/ 

Issaquah 

N.W. SAMMAMISH ROAD 

LAKE SAMMAMISH 

STATE PARK 

1 7 t h A V E . N . W . 

Exit 15 

Exit 15 

900 

R E D M O N D W A Y 

Marymoor Park 

N.W. GILMAN BLVD. 

Swedish/Redmond Emergency Room 

18100 N.E. Union Hill Rd. 

Across from Gold’s Gym 

Swedish/Issaquah Emergency Room 

2005 N.W. Sammamish Rd. 

Across from Lake Sammamish State Park 

ER services coming to Issaquah Highlands in July 

OPEN 24/7 – ALWAYS CALL 911 IN A LIFE-THREATENING EMERGENCY 

Swedish ERs are also standing by at First Hill, Cherry Hill, Ballard and Edmonds. 

Get door-to-door driving instructions on the web at http://er.swedish.org.

Have you found your family dentist yet? 

rima abifaker, dds 

marie durflinger, dds 

DDS: Loma Linda University School of Dentistry 

Members: American Dental Association, 

Washington State Dental Association, King 

County Dental Association 

With over 20 years of combined experience, 

Drs. Rima Abifaker and Marie Durflinger have 

skillfully crafted beautiful, confident smiles for 

thousands of area residents. And they can do 

the same for yours. 

They know that your smile is unique. And they 

will develop a personalized treatment program 

based on your individual smile goals to give 

you the smile of your dreams. 

That’s a Bella Smile! 

Celebrate Spring with 

whiter teeth! 

All new patients will receive a complimentary teeth whitening 

with the completion of an exam, x-rays, and cleaning! 

We designed a beautiful new facility with your family’s comfort and 

safety in mind. Some of our new features include: 

Heated massage chairs 

Stereo headphones 

Mercury and Latex free 

State-of-the-art sterilization 

Filtered water lines 

Free WiFi 

Digital x-rays 

Sedation available 

Most importantly, we offer 

the highest in quality care 

and personal customer service 

personalized smiles. beautiful results. 

phone 425.208.0032 

1550 140th Ave NE, Suite 110 


(located in the Creekside Office Park) 

Preferred Premera Provider. Most insurance accepted. 

belladentalcare.net

Expect Spectacular... 

1407 FIFTH AVENUE | FIFTH & UNION | SEATTLE, WA 98101 | 206.447.9488 

www.turgeonraine.com

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