PRO Sports Club's Fit Families Fit Kids

The Official Magazine of PRO Sports Club 

July-August 2006 

PRO Sports Club’s 

Young Stars 

Fit Families 

Fit Kids

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I never really wanted to have perfect teeth. That wasn’t the point. I was just 

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22 holiday hours 

Independence Day 

Tuesday, July 4 

7 a.m. - Noon 

16 

31 

table of contents 

14 NUTRITION Smart Snacking on Summer Road Trips 

16 PERSONAL TRAINING Love at First Sight 

18 SPA Acne-Induced Angst Teen Style 

20 YOUTH PRO Sports Club Young Stars 

22 SWIM TEAM The Harpers - A Swim Team Family 

24 SALON Blonded by the Light 

26 20/20 LIFESTYLES New 20/20 Lifestyles Supplements 

27 RESULTS IN ACTION Gary Spradling 

28 SCIENCE PULSE Bringing You the Latest Research in 

Fitness and Nutrition 

30 PILATES Pilates for Two 

31 THE BISTRO World Class Cuisine Comes to PRO Sports Club 

35 AQUATICS Baby Aquatics - Creating a Positive Experience 

in the Water 

36 PERSONAL TRAINING Keeping Healthy While Having 

a Baby 

38 PODIATRY Kids, Teens and Foot Pain 

40 MEET THE CAST Behind the Scenes at PRO Sports Club 

44 AUTO SALON Holiday Rooooooooad! 

46 SCIENCE PULSE Your Medical Emergency Checklist 

48 GROUP FITNESS Fit Families = Fit Kids 

50 RESULTS IN ACTION Jim Murphy 

51 MEET THE TRAINERS 

52 SEATTLE Bike Posture; Kenny Williams 

54 SEATTLE 20/20 Success Ernie Lou 

55 SEATTLE Blueberries; Meet the Cast 

programs calendar 

56 Activities 

56 Aquatics 

57 Camps 

58 Discovery Bay 

59 Fitness Center 

59 Group Fitness 

61 Pavilion 

62 Racquetball 

62 Squash 

63 Tennis

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From the President 

10 PRO PULSE JULY-AUGUST 2006 

PRO Sports Club’s PROfessionals 

There is undoubtedly no other athletic club in the world with the variety and number of fitness and medical experts on staff who 

are professionally certified or licensed within their respective fields. Here is a summary of the requirements for many of these 

positions: 

Personal Trainers: Most of our trainers have a four-year degree in exercise science/physiology or a related fitness degree. A nationally 

recognized certification is required, and most of our trainers are certified by the American College of Sports Medicine or National 

Strength and Conditioning Association. In addition to the education and certification requirements, personal trainers must complete 

PRO Sports Club’s intensive in-house 20/20 Lifestyles certification and testing. 

Aquatics Staff: For aquatics there is expertise required for teaching, rescuing, and operational safety. All “on deck” aquatic staff 

have certifications that include lifeguarding, first aid, and CPR. Three staff members are certified to teach lifeguard and CPR skills. 

All swim coaches are registered with USA Swimming, and the Head Coach is a Level 1 ASCA coach. Instructors are trained in-house 

on PRO techniques, and many are additionally certified as Red Cross Water Safety Instructors. There are four staff with Certified Pool 

Operator certificates, which insures up-to-date skills pertaining to maintenance of proper disinfection procedures. 

Childcare: All supervisors have the STARS certification. 

Spa: All professional technicians in The Spa are certified and licensed by the State of Washington. To obtain these licenses and 

qualify to take the certification exam, skin care esthetitians must complete 600 hours of education; massage therapists must 

complete 500 hours of education; manicurists require 500 hours of education; and cosmetologists who perform hair services must 

complete 1600 hours of education. All education is at schools accredited by the State of Washington. 

Dietitians: All dietitians have a minimum of a bachelor of science in nutrition and are board certified by the American Dietetic 

Association. They are also licensed by the State of Washington as Certified Dietitians. Eight of PRO’s dietititians have master of science 

degrees or higher. 

Racquet Sports Professionals: All tennis pros are certified by the United States Professional 

Tennis Association and all racquet sport pros (Tennis, Racquetball and Squash) have 

extensive coaching and competitive experience. 

Doctors: Staff physicians are all licensed in the State of Washington and all have many 

years of active practice experience. 

Psychologists: Psychologists are instrumental in helping many people achieve 

weight loss. All PRO Psychologists have masters degrees or higher from a nationally 

accredited graduate program. They must pass a written examination and be licensed 

by the State of Washington and have a minimum of five years experience with 

individual, family and group therapy. 

Physical Therapists: Our physical therapists undergo six to seven years of school 

including four years of under graduate work and three years of physical therapy graduate 

school. They spend approximately one year in internships prior to sitting for their board 

examinations. They are licensed by the State Board of Health. Seven of our therapists 

have bachelors degrees, six have masters degrees and four have their doctorate in physical 

therapy. Three of our physical therapists have their Pilates certification, two are certified 

athletic trainers and one is a certified strength and conditioning coach. 

We are proud of our staff and grateful for their never-ending search for the latest knowledge in 

their areas of expertise. 

DICK KNIGHT 

PRO Sports Club President 

Visit proclub.com for complete club rules and policies.

COURTESY AT THE CLUB 

The following summary is taken from member comments that have been received over the years. 

These comments are appropriate in helping members and guests to enjoy their visits. 

LOCKER ROOMS: 

>> Please place your personal items and bags either in a locker or on top 

of the lockers. Do not leave these items on the floor while showering. 

>> Please shower prior to using the whirlpools. 

>> Please use quiet voices when visiting in the steam room or sauna. 

>> Please dry your feet prior to stepping onto carpeted areas. 

>> Use of cell phones is not allowed in locker rooms. 

FITNESS CENTERS: 

PARKING AREAS: 

>> Please refrain from using the top 

deck family parking unless one 

of your passengers is age two 

or younger. The family parking 

is reserved for families who may 

have difficulty using the garage 

stairs with a stroller. 

>> Please use the cleaning solution to wipe machines after use. 

>> Please replace all free weights onto the proper rack. 

>> Please turn off the power to treadmills when you leave a machine— 

even if it is only for a few minutes to get a drink. (Another member 

may mistakenly step onto a moving belt.) 

>> Cell phones are allowed, but please restrict the use to necessary 

calls and avoid loud or lengthy conversations. 

TENNIS, SQUASH, RACQUETBALL 

>> Please obey the 5 mile per hour 

speed limit in the garage and 

other parking areas. When exiting 

the parking areas, look for and 

obey the stop signs. 

>> Please remember to cancel reservations if your plans change. 

PRO SPORTS CLUB UNIFORMS 

PUT TO GOOD USE: 

Did you ever wonder where the used uniforms go 

when PRO Sports Club’s employees receive new 

outfits? Rest assured that the uniforms are popular 

with needy children throughout the world! One of 

the recent locations that received uniforms was an 

orphanage in Russia, in cooperation with Hands 

of Hope. These kids have nothing, and being 

1,200+ miles east of Moscow, get very little help 

from the Russian government. They can only stay 

in the orphanage until their 17th birthday. Then 

they have to leave without much of a future. 

Hopefully the help from PRO Sports Club and 

HHH will make them to realize there are 

people who care. 

PROCLUB.COM 11

The Official Magazine of PRO Sports Club 


CLUB NUMBERS 

20/20 Lifestyles (425) 861-6258 

Aquatics (425) 861-6274 

Auto Salon (425) 861-6294 

The Bistro (425) 861-6220 

Court Reservations (425) 885-5566 

Discovery Bay (425) 861-6247 

Fitness Center Concierge (425) 861-6204 

Front Desk Concierge (425) 885-5566 

Membership Billing (425) 861-6232 

Membership Inquiry (425) 885-5566 

Personal Training (425) 861-6249 

Physical Therapy (425) 861-6255 

Podiatry (425) 861-6254 

Pro Shop (425) 895-6535 

Seattle (206) 332-1873 

Spa/Salon (425) 895-6565 

Spa Medica (425) 861-6281 

BELLEVUE CLUB HOURS 

Monday - Friday 5 a.m. - 11 p.m. 

Saturday - Sunday 7 a.m. - 10 p.m. 

SEATTLE CLUB HOURS 

Monday - Friday 5 a.m. - 10 p.m. 

Saturday - Sunday 7 a.m. - 10 p.m. 

MAGAZINE ADVERTISING 

For advertising information, 

contact Carol Glenn at (425) 861-6216 

PRODUCTION 

Editor Linda Rackner 

Contributing Writers Dr. Mari Adad, 

L. Brooks Baldwin, Dan Cleator, 

Raheena Charania, Dick Knight, 

James Krieger, Megan Nicoletta, MS, 

RD, CD, Terri Blair, Mihn-Hai Tran, 

Kenny Williams 

Senior Graphic Designer R.K. Cobban 

Graphic Designer Elena Chaika 

Photography Gerald Pope 

Copy Editors Jane Bennett, Sue Walker, 

Karen Schmitz, Cherie Tucker 

Publication Coordinator Carol Glenn 

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

NE, Bellevue, WA 98007. Copyright 2006 by PRO Sports Club. 

All Rights Reserved. Reproduction in whole or in part without 

written permission is prohibited. 

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nutrition >> By Megan Nicoletta MS, RD, CD 

Summer is approaching, which means the days are getting longer, the rain should be subsiding, kids 

are out for summer break and plans are being made for family road trips. Trying to maintain a healthy 

diet while spending endless hours cooped up in a car can be tricky. Relying on fast food, chocolate 

bars, candy, chips and soda can pile on empty calories and contribute to a diet downfall. With a little 

planning and smart packing you can satisfy the need to snack without derailing your diet. 

Dig out those coolers, tote bags and Tupperware 

and pack them with some of these favorite road 

trip snacks: 

Apples, oranges, bananas, grapes, nectarines 

and berries 

Chopped veggies (red or green bell peppers, 

celery sticks, broccoli, cauliflower, baby 

carrots, snap peas, mushrooms) 

Hummus for veggie dipping 

Peanut butter 

Low fat yogurt 

Low fat cheese sticks 

Three (3) Hershey’s Kisses 

20/20 Protein Muffin 

Bottled water 


Pre-washing or using prepackaged vegetables 

and fruits will save you time in the long run. Don’t 

forget to pack along napkins, wet wipes, plastic 

utensils and extra cups or bottles. 

Dried fruit 

No-sugar-added applesauce, fruit canned 

in its own juices 

Roasted soy nuts, unsalted almonds 

or walnuts 

Pretzels 

Soy Crisps 

Whole grain crackers 

Air popped popcorn 

Whole wheat fig bars 

Low fat graham crackers 

Half peanut butter and jelly sandwich 

Protein Bars: Pure Fit Bar, Odwalla Super 

Protein, Balance Outdoor, Lara Bar 

Packing snacks into Ziploc baggies and 

Tupperware will save you time and mess when in 

the car. Pre-measuring pretzels, nuts, crackers, 

fig bars and any food that might be tempting to 

overeat is recommended before hitting the road. 

Buddy up a carbohydrate-rich food with a protein 

or fat for a snack that will both satisfy and fill you 

up until that next meal. Keep in mind a healthy 

snack is approximately 200 calories. 

Carbohydrate snacks, meet your protein or fat 

buddy: 

Fruit with peanut butter or nuts 

Fruit with cheese 

Dried fruit and nuts 

Yogurt with nuts or cheese 

Vegetables with hummus or dressing 

Crackers with cheese or peanut butter 

Slice of whole grain bread or half English 

muffin with cheese or peanut butter 

Air popped popcorn with cheese 

Low fat graham cracker with peanut butter

So, you have read this article, planned ahead 

and packed your cooler and bags full of healthy 

road trip snacks, but in between Bellevue and 

Eastern Washington you find yourself at a fast food 

restaurant. Is your diet doomed? No! Here are some 

lower calorie and fat options to choose from if you 

end up at the local fast food joint. 

McDONALD’S 

Plain Hamburger (no mayo) 

McChicken (no mayo) 

Egg McMuffin 

Fruit and Yogurt Parfait 

Cobb Salad* 

Garden Salad* 

Grilled Chicken Caesar Salad* 

BURGER KING 

Whopper Jr. Sandwich (no mayo) 

BK Broiler Chicken Sandwich 

(no mayo) 

BK Veggie (no mayo) 

Side Garden Salad* 

Chicken Caesar* 

SUBWAY 

Six-inch Turkey Breast sandwich 

loaded with veggies (no mayo) 

Veggie Delite on whole 

wheat bread 

Turn any sandwich into a 

wrap and save 50 calories 

Vegetable Beef Soup 

Minestrone Soup 

Spinach Salad with Turkey* 

WENDY’S 

Jr. Hamburger (no mayo) 

Grilled Chicken Sandwich (no 

mayo) 

Chili 

Side Salad 

Mandarin Chicken Salad* 

*Save calories by putting the dressing on the side 

The urge to snack more than usual may be high 

when driving all day. But, if you are eating regular 

meals, you only need the same amount of snacks 

as you would normally eat. Pack the map, fill the 

car with gas and stock the cooler with some of 

these healthier road tripping snacks. Enjoy and safe 

travels! 

PRO Sports Club Registered 

Dietitians are available to assist 

you with your specific nutrition 

goals. For more information 

contact (425) 861-6258. 

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personal training >> By Raheena Charania 

T ony and Shirley Goodfellow will celebrate their 50th wedding 

anniversary next year. They’ve been members at the club from 

the time it was called the SuperSonics Racquet Club. “It was 

springtime when the club opened, and I used to go to the aerobic classes,” 

recalls Shirley. “There used to be an indoor running track on the second level,” 

adds Tony. 

Both come from England, Shirley from the village of Chiddingfold, 60 miles south 

of London, and Tony from the Isle of Wight. However, they met in Montreal, just 

weeks before Tony was scheduled to leave for California. Shirley was working at 

the Montreal Children’s Hospital as a pediatric nurse when a colleague introduced 

her to Tony. They went out on their first date in March and Tony proposed to 

Shirley in April. “I knew she was the one within 30 seconds,” he says. Shirley 

wasn’t so sure. “He was so different from any guy I’d ever dated,” she says. “It 

was only after he’d left that I realized I did want to marry him.” 

They decided to get married in Las Vegas and Shirley flew down to meet him. 

“We got married in The Little Chapel of the West,” recalls Shirley. “Tony had put 

a bottle of champagne over ice in the sink to chill. Dinner was at 12 a.m. and 

by the time we got back, we were both so exhausted that we didn’t drink any of 

it. But the next morning, we sat up in bed and drank it, and to this day, every 

anniversary we drink a bottle of champagne in the morning. And we’ve still got 

the original champagne glasses.” 

So what’s the secret of staying together for 50 years? “Luck!” says Shirley, her 

eyes twinkling as she looks over at Tony. “I think it’s because we’re complete 

opposites and we balance each other out very well. Tony is such a gentleman and 

a great listener. He knows how to treat women well. He still has that European 

way about him that I think American women love. It may sound like it’s 

always smooth, but it certainly hasn’t been. But if you can look back and 

appreciate what you had in the very beginning, all that little bit helps.” 

“I think knowing when to back off helps, because the other person always 

has their point of view and that should be respected,” says Tony. “It’s a 

question of are you going to let your ego, which really comes to the fore in 

those circumstances, override the benefits and values of what you have. 

And in my opinion, the answer is always no. You can always work things 

out.” 

They both dote on their grandchildren, Austin (18) and Nicholas (10), 

and fitness has become a family affair. Shirley takes Austin swimming and 

plays tennis with him. Nicholas plays baseball. 

Shirley learned tennis when she was eight years old and played on the 

grass courts in England. When she moved here, she played competitively 

for many years. “I had to relearn how to play on these courts, but I still 

kept my continental grip,” she says. Tony is mostly a cyclist and takes 

Indoor Cycling classes at the club. After having a hip replacement last 

September, he’s rehabilitating at the club. “I’m a bit leary about getting 

on the roads these days with all the traffic,” he says, “Indoor Cycling is a 

good substitute.” 

“We’d work out three times a week, and I’d play tennis three times a week,” 

says Shirley, who is also an avid gardener. “A lot of my friends have gotten 

into golf, but I can’t play because of my shoulder. I think I’ll play tennis 

until I can’t play anymore. The most valuable part of the club for me is the 

social aspect. I work out with a group of women and we’ve gotten to know 

each other over the years.” 

“When I was working, I’d work out after work,” says Tony. “It seemed to 

release stress and helped me sleep better at night.” 

“It does release stress,” agrees Shirley. “I get on the Elliptical and plan out 

my garden. I’m always asking Tony about different ideas I get. He’s not into 

gardening at all but, bless his heart, he learned all the Latin names.” 

It’s the little things that count. “I wouldn’t have missed it for the world,” 

adds Tony. 

16 PRO PULSE JULY-AUGUST 2006 >> Photo by Gerald Pope

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spa >> By L. Brooks Baldwin 

ACNE-INDUCED ANGST 

Whether you’ve got a teenager or just recall being one, you know 

teenage acne is no laughing matter. According to recent studies, 

at least 90% of adolescents suffer from acne. And behind every 

acne sufferer is a child whose self-esteem is affected because of 

it. Some more than others. 

Acne typically develops at the onset of puberty, when the body 

begins to produce hormones called androgens. These naturally 

occurring hormones are particularly prevalent in adolescent boys, 

which explains their tendency to experience more severe acne 

breakouts early in adolescence. The production of androgens shifts 

the oil glands into overdrive which produces excess oil on the face, 

and frequently the shoulders and back. The extra oil bonds with 

dead skin cells creating a sticky substance that coats and clogs 

pores with oil and bacteria. Clogged pores become red, swollen, 

and painful, resulting in acne. 

Contrary to popular belief, acne breakouts have nothing to do 

with the types of food you eat (no, those greasy fries didn’t cause 

that pimple explosion on your face), nor how frequently you wash 

your face (ironically, excessive washing can actually lead to even 

greater oil production). While being acne prone may be hereditary, 

preventing and dealing with breakouts is strictly a matter of 

individual commitment and knowledge. Here are some tips for 

preventing and minimizing breakouts: 


teen style 

Keep it Clean 

Wash twice daily with warm water, a washcloth (for exfoliation), and a 

professionally recommended cleanser. 

Ditch the Harsh Scrubs 

Exfoliation is recommended to help remove the excess oil and dead skin 

cells, but avoid damaging your skin with excessively rough or grainy 

products; the right level of exfoliation can be achieved through the use 

of washcloths and products incorporating small, smooth grains. 

Avoid Products with Alcohol 

Toners containing high concentrations of isopropyl alcohol strip away 

the top layer of skin, including the oil, which in turn encourages 

increased oil production. The end result may be dry, flaky skin with an 

increased acne outbreak. 

Do Not Squeeze or Pick at Your Acne 

This can force the bacteria deeper into the inflamed pore causing even 

more pain and redness; and in the long run, squeezing and picking 

acne can lead to permanent scarring of your skin. 

Keep Your Hands (and Hair) Away From Your Face! 

Hands and hair carry on them enormous amounts of bacteria, which if 

rubbed or placed on your face, will dramatically increase the chances 

of an acne outbreak. If you’ve got long hair, keep it up in clips or a 

ponytail. 

Wear Mineral Cosmetics 

Mineral cosmetics (such as the “True” cosmetic product line available 

at the Salon at PRO Sports Club) are oil-free, non-comedogenic, and 

offer SPF benefits. Mineral products won’t clog pores, nor can bacteria 

grow in the mineral base.

Be Safe in the Sun 

Sun exposure in small doses is actually great for improving acne, but suntans and 

sunburn have the opposite effect, since sun damage results in the increase of dead skin 

cells, which in turn clog pores. 

Check the Sweat 

Heat and friction cause rubbing on the skin, increasing the likelihood of acne breakouts. 

If you’ve been working out, or have been out in the heat, change out of sweaty clothes 

and hats to avoid breakouts on your forehead and back. Change pillowcases regularly. 

Develop a Healthy Skin Care Regimen 

Healthy skin depends on proper products and routine care. To determine the best 

program and products for your skin, visit a licensed aesthetician at the Spa at PRO Sports 

Club or the club’s board-certified dermatologist, Dr. DeEtta Gray, at Spa Medica. 

Reward Yourself with Professional Treatments 

The Spa at PRO Sports Club offers several treatments specifically designed to address 

acne-related issues. Once you’ve consulted with an aesthetician, a professional treatment 

program will be recommended, typically involving a series of treatments occurring at 

specific intervals. To get the acne under control is the first goal, with the ultimate goal 

being proper skincare maintenance in order to prevent further outbreaks. 

Introducing the New Spa Manager 

Diane Forsyth 

Diane comes to PRO with 17 years’ experience in the spa industry. Prior to joining our Spa 

management team, she was previously the account manager for Phytomer and Yonka 

skin care companies providing service and training to our estheticians. She also owned 

the Bel Viso Day Spa in Issaquah and is a licensed massage therapist and esthetician. 

Her focus is on providing exceptional customer service and strong leadership. 

Diane lives in North Bend with her husband John and daughter Taylor. She enjoys 

cooking, gardening and summer time sprint triathlons. 

>> Photo by Gerald Pope 

Spa Treatments 

for the 

Acne Prone 

Acne is not just for teenagers, though teenagers are the most 

prone to it. Hormonal imbalances, poor skincare practices, 

sun damage, and stress are all key factors in influencing 

acne outbreaks in both adolescents and adults. 

The Spa at PRO Sports Club has designed several facials 

to address a range of acne concerns, including one 

exclusively for backs and shoulders. (For extreme acne 

problems, board-certified dermatologist, Dr. DeEtta Gray, 

at Spa Medica is available for consult). Feel free to visit 

the Spa at PRO Sports Club to determine the best facial 

for you. 

Optimal Repair Facial* (60 minutes) 

This luxurious facial is very effective against acne because 

of the chemical peel component. Choose from two types of 

peels, 1) Salycitic Acid – for very oily skin, and 2) Glycolic 

Acid – to address fine lines. In addition to facial massage, 

guests receive complete hand and arm massage. 

*Avoid this facial if: 

You are, or have been, using topical or oral antibiotics, 

such as Retin A; 

You have had, or anticipate having a lot of sun exposure; 

You frequent tanning salons; 

You have had facial waxing services within two weeks 

Acne Facial (60 minutes) 

This is an excellent facial for those whose problematic skin is 

not yet ready for a chemical peel. With deep pore cleansing, 

two masks, including one detoxifying and rebalancing selfheating 

mud mask, and the second a purifying shine control 

mask, your skin will take on a healthy, not oily, glow. 

Back Refining Treatment (45 minutes) 

Lie down and relax while your acne prone back and 

shoulders are treated to a purifying cleansing, exfoliation, 

and deep pore cleansing, after which follows a calming 

massage, hydrating mask, and neck and scalp massage. 

Reflexothermo Mud Pack for the Back (15-minute add-on) 

This detoxifying heated bubbling mud pack is an ideal 

mini-treatment for acne prone backs, and also doubles as 

an incredibly relaxing and stress-reducing experience. 


youth >> By Raheena Charania 

PRO SPORTS CLUB 

YOUNG STARS 

>> Photographs by Gerald Pope 


Claudia Regio (11) began playing squash 

at 8½ after watching her father and brother 

play. After a few lessons with Squash Pro 

Azam Khan, Claudia was hooked. She gave 

up her other sports and began playing 

squash every day. Earlier this year, she 

placed 8th in the Girls Under 13 division 

at the National tournament held at Yale 

University. 

“We’ve encouraged her to try other sports 

because we thought she needed the 

cross-training,” says her mother, Maria. 

“But there was no way. She doesn’t want 

to do anything else. So we decided to go 

with a personal trainer (Emily Cripe). Emily 

helps her work on movements she doesn’t 

perform during squash, plyometrics and other exercises to improve her 

cardio fitness. She’s been doing great.” 

Squash has been much more than a physical workout for Claudia. “First 

of all, she learned how to share her knowledge with new players, other 

juniors who are starting out,” says Maria. “Azam believes that at a certain 

point you have to start giving back what you got, and I think it’s a great 

lesson in life too, not just in sports. Plus she learned how to deal with 

stressful situations, especially during tournaments, and in order to play 

her favorite sport, she’s learned to be much more organized. She tries to 

finish her homework on time in order to have more time to play. Overall, 

it’s a great experience for Claudia.” 

“Azam is a great coach,” says Claudia. “He’s nice. When you ask him 

questions, he explains things to you, but he’s also strict and makes you run 

stairs to make you a better player. I can’t tell anyone what sport to choose 

because it’s their choice. It’s how you see the game. People sometimes 

see it as boring to hit the ball and get back to the ‘T’, but I see it as fun 

and challenging.” 

Kids Gymnastics 

Squash 

Basketball 

At 8 years old, Sharif Khan holds his 

own with kids 2-3 years older than he 

is. “Sharif has a great jump shot and 

very good ball handling skills for his 

age,” says Basketball Coach Shawn 

Smith. “He has a great work ethic. 

I see him in the Pavilion 

working on his game daily.” 

Sharif’s father, Squash 

Pro Azam Khan, played 

basketball while growing 

up. “My brother and I 

would play all the time on 

recreational leagues and in 

high school,” says Khan. 

“The Lakers were my favorite team. Sharif began playing at home with a nerf 

basketball when he was little. He’s been playing Junior Hoops basketball at 

the club for the past couple of years (coached by Shawn Smith and Chris 

Young) and has also received coaching from Donald Watts. All of them have 

done a great job with him. Shawn taught him a lot of the fundamentals, and 

we’re very fortunate to have Donald’s experience at the club. He has an ability 

to communicate with kids at their level that really hits home and gets the most 

out of them, while making it fun. I get amazed at the things Sharif does. He’s 

such a competitor. When I play with him and if I turn it on a little, he won’t 

leave until he gets the victory.” 

“Basketball is my favorite sport,” says Sharif. “You get a lot of exercise. To get 

a good score, you have to rebound and play hard.” Sharif started on the Boys 

and Girls Club team last year, and was the star of the team. He also played on 

his third grade team, which was undefeated. “We always won by 40 points or 

more,” he says. His favorite team? The Lakers, of course! 

Saffi Watson (4) began gymnastics at the club when she was 2½ years old. “Saffi’s always been strong, 

flexible, and has a lot of energy and I thought it would be something she’d enjoy,” says her mother, Lily 

Kung. “But what I’ve noticed the most is an improvement in her attention span over time and increased 

coordination. It’s been amazing to watch how she’s learned how to put skills together. Cynthia and Terry have been fabulous 

instructors. They do a great job of communicating with the kids, breaking down a larger skill into small parts which are really 

understandable and something that the kids can accomplish. They’ve really helped Saffi become aware of her motion and 

refine her movements. And as a result I think she’s a lot safer in general.” 

Saffi thinks the most fun thing about gymnastics is the balance beam and the stories that Mr. Terry tells them. She also enjoys 

swimming at the club.

Swimming 

Zack Oropesa (11) started out 

by taking group swim lessons at 

the club when he was 3 ½ years 

old and then moved into private 

lessons to develop the skills for 

different strokes. “When he was 

nine, we noticed that he needed 

a little bit more challenge than 

just swimming every weekend,” 

says his mother, Mary Jean. “He 

joined the swim team in the fall 

of 2004.” 

Zack also plays soccer and has tried 

basketball, although swimming 

is his primary sport. He began 

playing the cello when he began 

swimming, and recently joined 

the school band, picking up a 

secondary instrument playing 

the trombone. 

“His swimming skills have improved tremendously after only being with the 

swim team for the second year,” says Mary Jean. “We prefer swimming 

to other sports because of the lesser risk for injuries and complete body 

workout. And we’ve enjoyed watching him grow emotionally and socially while 

improving his swimming skills. He’s met new friends and truly enjoys doing 

an individual sport while being in a team environment. The swim instructors 

and coaches have been very motivating. They’re committed to bringing out 

the best in every child. Zack’s younger brother just began swimming lessons 

this spring and is enjoying every minute of it. I can see a budding swimmer 

in the horizon.” 

Misha Olynyk (12) joined the PRO Swim Team when she was five years old, 

wanting to follow in the footsteps of her older brother, Craig. Her mother, 

Jann, a seasoned swimmer who swam competitively for 12 years, including 

swimming for Ohio State University, was naturally partial to swimming but had 

different plans. “My goal was to get them drown-proof and then maybe start 

them on the swim team when they were 11 or 12, but Craig insisted. At first I 

thought, ‘Oh no, he’s going to burn out by the time he gets to high school or 

college,’ but he hasn’t. They both really like it.” 

Jann believes that the benefits of swimming last a lifetime. “It teaches you a 

workout regiment you can use throughout your life,” she says. “It makes you 

a disciplined person. You must be organized in your schoolwork to attend 

workouts that last three hours a night six days a week. Children who swim 

learn about their body, mind, and spirit. They learn healthy eating. They learn 

about teamwork and individual goals. They also develop great friendships 

because they’re with each other so much of the time.” 

Misha’s favorite event is the 200 Butterfly. She also plays soccer, although she 

prefers swimming. “I think I have a lot more endurance,” she says. “I can now 

do the 200 Butterfly and get a pretty good time.” 

“Misha has really taken off in the last two years,” says Jann. “I’ve seen the 

confidence level she has within herself to know that she can do this. She’s also 

in drama and boy, does it come out. She has no qualms about auditioning, 

getting up in front of hundreds of people and doing the performance. I don’t 

know if she’d be like that if she wasn’t succeeding and developing so much 

from swimming. Justin’s a wonderful coach. He’s always positive and knows 

how to motivate his swimmers. We’re a growing team and it’s fun to see 

the success the kids have had. Swimming is great in training for the future 

because you can always find a pool wherever you are and you can do it by 

yourself. My grandma was swimming in her 80s, back and forth in the ocean. 

It’s a great lifetime sport.” 

Victor Hsiao (13) has been on swim team since he was six years old. “We 

thought it would be a very good sport for exercising the whole body and 

something he could do for a lifetime, not really focusing on competing,” says 

his mother, Kit. “That’s why the first two years, we wanted him to just have 

regular practice and not go to swim meets. We wanted it to last. That’s still our 

philosophy as parents. Victor also plays the cello, so we thought it would be a 

good sport that’s very safe for the fingers.” 

“I didn’t really like it for the first year or two,” admits Victor. “Once I started 

competing and I got better, I began to like it more.” At Victor’s very first swim 

meet, he won 3rd place overall in his age group. “We didn’t even know how 

the scoring at the swim meet worked,” says Kit. “So when they announced 

Victor’s name, it was both a shock and a surprise. He got a trophy. Usually 

they give out ribbons at swim meets. It’s the only trophy he has, other than all 

the ribbons.” Victor’s favorite event is the 50 Butterfly, in which he won the 

Sectional Championship just before he turned 13. 

“One of the other reasons I like swim team is because with all the other 

commitments we have like homework, Chinese school, and cello, it’s easy 

to schedule. And Justin is very flexible and understanding that we want to 

maintain a balance between swimming and schoolwork. We really appreciate 

that.” 

“I really appreciate how flexible Justin is, and also how he pushes you if he 

thinks you’re not working hard enough,” adds Victor. “That’s paid off because 

as he pushes me, I work harder. I think he’s helped me a lot to improve in 

my swimming.” 

>> continued on page 25 


swim team >> By Raheena Charania 

Heather (12), Ryan (9), Bethany (8), Katelyn (6), and Kristen (6) Harper 

are all on the PRO Swim Team. “In the very beginning, it was Ryan who 

really wanted to join,” says their mother, Marcia. “He was almost six and 

had done summer swimming. We gave him several options, including soccer 

and baseball, but he really wanted to swim. For Heather it was more of an 

afterthought. We thought if we were going to be taking Ryan swimming, 

maybe she could join too. That’s when she was nine, and from then on it 

just took off and became the passion of her life. Over the course of the last 

3-4 years, she’s played soccer and sung choir, but she’s given those up to 

focus on swimming. Each meet has inspired her to be better. Ryan thoroughly 

enjoys swimming, but he wanted to try something else as well, so this is the 

first year he’s doing baseball. For our three younger kids, the example was set 

by Heather and Ryan. They’ve seen how much fun it is to be part of the swim 

team and part of the PRO Sports Club. For them, turning five was a joyful day 

because they could join the swim team. I would say they all thoroughly enjoy 

swimming and look at it as a fun, social place, but they 

all have other interests as well. However, for Heather it’s 

pretty much streamlined down to swimming.” 

Heather is currently ranked 20th in the nation in her age 

group in the 200 yard breast stroke, her favorite event. 

“You can choose what events you want to do when you go to the meets, so 

it’s an individual sport,” says Heather. “But you’re also a team and you cheer 

each other on. I’ve made so many friends here. It’s really fun. Justin’s been 

a great coach and he’s helped me become a better swimmer. He likes to sit 

down and talk to you, and to ask you how swimming is going.” 

Marcia Harper swam competitively in the Midlakes Summer Swim League 

while growing up. She homeschools all five children. As a family, they enjoy 

sports in general, whether it’s playing soccer at the park, going for a bike ride, 

or swimming recreationally. 


My kids don’t ever feel 

like they’re exercising. 

They think they’re just 

having fun. 

a swim team family 

“It’s neat to have my kids in such good shape that it’s not a difficult thing for 

them,” says Marcia. “Ryan has never been one of the taller kids in his class, 

but you can tell that his lung capacity is incredible as well as his strength 

and endurance. First and foremost is just the fun of being on the swim team. 

What a joy it is in their lives. My kids don’t ever feel like they’re exercising. 

They think they’re just having fun, and yet they’re building incredible muscle 

strength and endurance. It’s definitely a big hole when we have to miss it for 

some reason. If my kids can be getting a strong-healthy base, then when the 

opportunity arises where they choose a different sport or activity, it’ll give them 

everything they physically need to do it. We have friends in other select and 

premier sports, and seeing the lack of sports injury we’ve had with swimming 

has been very encouraging to me. 

“We’ve appreciated all of our swim coaches; they’ve done an incredible job,” 

adds Marcia. “Justin has really taken the team to a new level in terms of their 

technique, and also the camaraderie and commitment 

level. Maudry is incredible with the mid-range kids, 

pushing them to be their best. And Katie has a great 

heart for the younger ones. I tell people all the time if 

they’re looking around for a swim team to come to the 

PRO Sports Club. There are definitely perks to being on 

a big team, but my husband and I both feel we’ve appreciated a smaller team. 

It gives the coaches the freedom to really know your kids. We’ve appreciated 

the individualized attention that our kids get, and just the care for their spirit 

and their heart rather than just simply their stroke. Also having the swim team 

in conjunction with the club has been a huge benefit because we can go work 

out while the kids are in swim practice. We joined the PRO Sports Club for 

the swim team, never intending to become members, but the more we were 

there, the more we realized, that this is a place where we wanted to spend our 

time, aside from swim team.” 

>> Photo by Gerald Pope

Sophisticated with an interplay of indoor-outdoor living would best describe this luxury 

northwest estate. Almost 12 acres on two tax lots. Your own personal ranch, athletic club 

and vacation resort. A rural feel yet only steps away from Redmond’s Juel and Ferrell 

McWhirter park and minutes away from local shopping including the Eastsides newest 

PCC organic food market. 

Inside 

Custom designed hand crafted finishes throughout. Special woodwork flows through each 

area of the home from specially designed cabinets to a gorgeous library. 

Dining Room: Spacious with a custom fireplace that centers the family room as an ideal 

setting for casual or formal gatherings. 

Kitchen: Immense gourmet kitchen, black walnut and hickory woodwork, granite 

countertops, and top-of-the-line appliances with extra built-in touches. 

Master Bedroom: Tranquil view of Bear Creek from a private balcony. 

Bedrooms: The lower wing of the home includes 2 bedrooms, 2 baths and a guest suite. 

Bonus & Entertainment Room: Ten foot motorized television screen and high definition 

projector, the latest in high tech lighting and entertainment control. 

Additional Features: Mirrored exercise room, children’s nooks for sleep overs with friends, 

a pet grooming room and outdoor dog run. 

Outside 

Elegant home nestled on sprawling shy 12 acres at the edge of meandering Bear Creek. 

This property was once the location of Eddie Bauer’s hunting cabin and still has regular 

visits from eagles, herons, beaver, otter, dear, owls and other wildlife. 

Landscape: The estate has been landscaped with great detail and care with delightful groups 

of evergreens, seasonal trees, walking paths, and flower gardens. 

Patios: In the back overlooking Bear Creek are patios for sitting, dining, just listening to 

the water or watching children across the creek in the tree house. 

Gymnasium: This full-sized indoor gymnasium was built with state-of-the-art lighting, 

heating and a Plexipave court surface for tennis and basketball. 

Horse Barn: 12-stall horse barn and new all weather outdoor riding arena, along with a 

separate tack and storage barn. 

Soccer Field: Full-sized soccer field is the centerpiece of the outdoor property. 

$5,200,000 www.woodenbearfarm.net 

Maureen Nolan 

Windermere Northeast Inc. 

206-389-9090 

www.maureennolan.com 

AT A GLANCE: 

7,000 sq. ft. home 

Nearly 12 acres 

4 Bedrooms 

4 Bathrooms 

Built in 1998 

www.woodenbearfarm.net

salon >> By L. Brooks Baldwin 

Now that it’s summer, bring your hair out of hibernation by adding a 

healthy dose of blonde to it. Whether you’re a brunette, redhead, or 

already blonde, plan to lighten up! 

“Anybody can have the effect of blonding,” remarks Jackie Martin- 

LaMont, Manager of The Salon at PRO Sports Club. No matter how 

dark or light your natural base color or skin tone is, there is a blonde 

shade to suit you. For brunettes, Martin-LaMont suggests moving 

towards shades in caramel and honey. Redheads can completely 

overhaul their appearance with the addition of blonde highlights. 

And blondes can shift up to a brighter overall color, or enliven 

their look with brilliant highlights. 

How lively the blonde, depends on the look you’re seeking. 

Seeking high drama? Go platinum, try color-blocking, or reach 

for the bleach. Maybe you prefer a more subtle conversion – 

consider blended color or highlights. 

Ditch the blonde blahs, and visualize color! Let your imagination 

run wild with all the shades blonde can include. Think in tones 

of neutral beige, oyster, gold, pearl, and sea shells. Imagine a 

range of colors from golden sand, to mother of pearl, silver, even 

iridescent blondes and beiges with pinkish hues. 

For highlights and color-blocking, don’t narrow your focus to just one 

color. Select a range of colors and shades that harmonize with one 

another, and then mix it up. Inter-mixing a variety of shades to create 

pure clean tones with shiny and silky looking hair color is what it’s all about. 

Summer hair colors will be light in texture, and the graphic placement of color 

will ensure hair shimmers and glistens. 

If you’d prefer to keep your virtuous locks virginal, skip the chemicals and investigate 

the truly tempting range of blonde shades available in hair extensions. These nifty 

extensions allow you to change your entire look for up to three months without ever 

altering a hair on your head. 

Want to know what the celebs will be doing with their hair this summer? Hollywood trendwatchers 

report that a more subtle, blended blonde mane is in vogue for the summer, while high 

drama effects are left to the more maverick of the stars. 

Hey, don’t wait! With the dreary winter and soggy spring behind us, the time is nigh for you to 

go for the gold! Call The Salon at PRO Sports Club for your complementary color consultation 

now! 


Intrigued but cautious about lightening 

your locks? Here are some expert tips: 

Before choosing a new hair color, consider your skin tone and eye 

color. 

Warmer skin tones call for warmer hair color to lift overall appearance. 

Are your eyes a rich warm color, or are they cool and startling? Hair color tones 

should reflect the temperature of your eyes. 

If your hair has already been bleached or colored a very light blonde hue and 

your darker roots are beginning to emerge, shift up the color to a warmer tone 

of blonde with deep honey highlights, which will add interest to your hair while 

easing the appearance of the darker roots. 

Avoid the bleach – give your hair a break and allow it to recover its natural sheen. 

If this is your first time experimenting with blonde, blend or layer highlights in a 

variety of colors for a natural yet exciting look. 

Maintenance & Homecare 

The Salon at PRO Sports Club backs all its products and services so that you 

can feel confident about trying new things – like hair color, cuts, and salon 

products! The staff is happy to advise you on hairstyle maintenance and 

homecare, as well. 

Here are some tips for maintaining and caring for your golden locks: 

Bumble & Bumble and Pureology have great homecare color 

support products designed to seal in your luxurious blonde color 

or highlights. Pureology products offer SPF to ward off sun 

damage. 

Avoid exposing your hair to full sun as it tends to 

turn hair color brassy: Wear hats, Use SPF on hair. 

Renew color or highlights every 6+ weeks, 

depending on your needs. 

Increased frequency for color renewal is 

typical for those with greater color contrasts 

(i.e., brunettes and redheads with blonde color 

or highlights).

continued from page 21 

Tennis 

At age 12, Haley Gopinath is a true champion and a nationally ranked 

tennis player (currently nationally ranked at No. 7 in Girls’ 12 Singles 

and No. 77 in Girls’ 14 Singles). Last year, based on her national ranking, 

Haley won a 100 percent scholarship to attend the John Newcombe 

Tennis Ranch in Texas, a tennis academy that offers homeschooling in 

addition to 6-8 hours of tennis a day. 

“It’s like being in college,” says Haley. “I get my own room, and the 

main thing is I get to play more tennis. So I really didn’t mind being 

away from home. I’ve learned a lot about responsibility. I’m there by 

myself and I’m the youngest one, but I’ve made a lot of friends. On 

Fridays we have fun fitness like soccer, and on the weekends we go 

to the mall, go ice-skating, horseback riding, and different activities.” 

Haley visits home (Seattle) a week every month and her parents visit 

her in Texas as often as they can. 

It all began when Haley was six years old. Her first teacher was Tennis 

Pro Paul Moseby. Haley began competing in tournaments when she 

was 10. “I wanted to start earlier but my parents didn’t want me getting 

caught up in just trying to win, so they had me wait another year so I 

could get my game good enough where I could play without focusing 

on just winning. A lot of kids get to the point where they stop pushing, 

just tapping the ball to keep it in to try and win, and they didn’t want 

that to happen to me.” 

Currently Haley’s favorite player is Justine Henin-Hardenne, who won 

the gold medal in women’s singles at the 2004 Summer Olympics. But 

first it was Erica Perkins. “Her biggest influence in tennis was Dr. Doyle 

Perkins’s daughter, Erica,” says her father, Roger Gopinath. “One of 

the reasons she really got hooked was because of her kindness. Erica 

was playing at Washington State University at that time. Haley was six. 

She would hit with her and mentor her. And Dr. Perkins has given me a 

lot of ‘tennis dad’ advice which has been very helpful.” 


20/20 Lifestyles >> By Minh-Hai Tran, MS, RD 

NEW 20/20 LifestyLes 

SUPPLEMENTS 

Nutritional research studies are published every day, and the PRO Sports Club medical team has been taking 

notes. As a result, we’ve completely updated the 20/20 Lifestyles supplements to reflect the latest scientific 

evidence on what’s best for your health. Here’s a summary on what’s new: 


Now Available With and Without Iron: Iron is one of the most common mineral deficiencies in the U.S. Premenopausal 

women often have marginal iron deficiency, which results in fatigue. At the same time, excessive 

iron is harmful, and some studies suggest its damaging effects on cells can exacerbate diabetes and heart 

disease. Iron-free multivitamins are generally indicated for men and post-menopausal women. 

Improved Nutrient Potencies: We’ve increased the doses of some key nutrients to better protect your health. 

The new formula contains twice the amount of vitamin D, currently the “hottest” vitamin in literature. Vitamin 

D supports the immune system and, like calcium, is essential in maintaining bone health. While the body 

can actually produce vitamin D after skin exposure to UV rays, cloud cover in northern latitudes inhibits this 

process. Therefore, supplementing with vitamin D is especially important for Seattleites. We have also doubled 

the dose of magnesium in the improved 20/20 multiple. Magnesium is a mineral involved in over 300 chemical 

reactions in the body, including energy production. Another nutrient that has been significantly ramped up is 

vitamin B-12. The new formulation reflects the higher levels of B-12 shown to support heart and brain health. 

On a different note, it’s possible to get too much of a good thing. Although slightly controversial, the latest 

research links high supplemental levels of vitamin E (over 400 IU) with increased mortality risk. Our new 

formulation provides 200 IU of vitamin E daily, a dose that’s well supported by literature. 

The Ultimate Antioxidant Boost: We’re excited to introduce a new ingredient in our multiple: alpha-lipoic acid. 

Alpha-lipoic acid (ALA) is a vitamin-like compound that is produced in small amounts in the body. As a powerful 

antioxidant, it helps safeguard cells from everyday stresses (free radicals). Often referred to as the “ultimate 

antioxidant,” its unique ability to be soluble in both fat and water enables it to protect more cells in the body, 

including the brain. ALA is several times more powerful than standard antioxidants, such as vitamins C and E. 

In addition, it even recycles the body’s use of C, E, and coenzyme Q10. Another perk: alpha-lipoic acid helps 

support healthy blood sugar metabolism. 

20/20 CALCIUM 

20/20 MULTIVITAMIN & MINERAL FORMULA 

Now Available in a Chewable Tablet: 

Tired of swallowing pills? Try our new 

chewable calcium tablet. They’re allnatural 

and available in a delicious 

orange-vanilla flavor. There are only 

two calories per chew. Both the 

calcium pill and chewable tablet 

contain vitamin D, which is necessary 

for calcium absorption. 

Our supplements are formulated to promote optimal health for all adults, not just 

those who are participating in 20/20 Lifestyles. And remember: supplements 

are designed to help supplement a healthy diet – not replace one. 

20/20 FISH OIL 

More Concentrated, Fewer Pills: 

Our new fish oil supplements 

contain nearly twice the amount 

of omega-3 fatty acids (EPA and 

DHA). Just two fish oil pills a day 

provides the same health benefits 

as four pills of our previous omega- 

3 supplement. As a side note, 20/20 

fish oil supplements are molecularly 

distilled for purity and contain no 

detectable levels of heavy metals or 

other toxins often found in seafood. 

>> Photographs by Gerald Pope

Results in Action: 

Gary 

Spradling 

I decided to get a personal trainer because I wasn’t seeing the results from my own 

workout program. My workouts did not have much variety, and I was often bored in the 

gym. When I looked in the mirror I wished my chest, arms and stomach were toned and 

sculpted. 

The first meeting I had with my personal trainer changed the way I looked at exercise. 

I had no idea about training principles such as overload, progression, specificity, and 

arrangement of exercises. He taught me that, in order to get the most out 

of my workouts, I needed to change the way that I ate and that I needed 

to get more sleep. I was set up on a weekly training plan that fit into my 

schedule. Every 4-6 weeks I would get a new program design. 

Currently I have 4 routines that I rotate through on a weekly 

basis. It keeps my body from adapting to 

the same exercise routine. The routines 

are tough but I love the results. I have 

had phenomenal increases in muscular 

strength and feel that I’m in the best 

cardiovascular shape of my life. 


How I Stay on Track: 

Have a monthly check-in with a 

personal trainer to assess progress 

and modify exercise routine. 

Meal track everything, eat smaller 

meals, and stay well hydrated. 

Stay focused during the exercise 

session. 

PROFILE: 

BENCH PRESS: 

SQUAT: 

225 lbs. 

275 lbs. 

BODY FAT = 12% 

ARM CURL: 

LEG PRESS: 380 lbs. 

WAIST = 30 inches 

75 lbs. 


science pulse >> By James Krieger, M.S., ACSM-HFI 

The theme for this month is Family 

Health. Let’s look at some research that 

shows what you can do to keep your 

family healthy. 


The Most Important Meal of the Day 

You always hear about how breakfast is the most important meal of the day. 

This isn’t just an ‘old wives’ tale. Science tells us it’s the truth. Let’s look at 

one study that shows how important it is for your kids to eat breakfast. 

The Study: Researchers at Golisano Children’s Hospital in Rochester, 

New York, examined data from the third National Health and Nutrition 

Examination Survey (NHANES), which covered the 

years 1988-1994. 1 They looked at factors that were 

potentially protective against obesity in 12-16 year 

olds who had at least one obese parent. 

Family Fitness 

The Results: Teens who ate breakfast daily 

had a four times lower odds of being obese 

than teens who didn’t eat breakfast. 

Bottom Line: Encourage your teen to eat 

breakfast. Talk with one of our dietitians 

as to what may be appropriate breakfast 

choices for your teen. 

More and more kids today are becoming overweight and obese. Scientists 

are finding out what increases kids’ risk for gaining weight. 

The Study: In 2003, researchers at the University of Alberta in Edmonton, 

Canada, surveyed grade 5 students and their parents and school principals 

in Nova Scotia. 2 They measured height and weight and assessed dietary 

habits, physical and sedentary activities, and parental and school-based 

risk factors. They then used special statistics to determine how these risk 

factors related to being overweight or obese. 

The Results: When children bought lunch at school, their odds of being 

overweight were 1.4 times higher than if parents made them lunch. 

Children of families who ate supper together at least three 

times per week had a 32% lower odds of being overweight. 

Physical education classes 2 or more times per week at 

school were associated with a 39% lower risk of being 

overweight and a 46% lower risk of being obese. 

Bottom Line: To reduce the risk of your kids becoming 

overweight or obese, make them a sack lunch to take 

to school. Have supper together as a family, and try 

to get your kids into some type of P.E. class. If P.E. 

classes aren’t available, look into the many activities 

that are available to kids here at PRO Sports Club. 

1. Fiore, H., et al. Potentially protective factors associated with healthful body mass index in 

adolescents with obese and nonobese parents: a secondary data analysis of the third national health 

and nutrition examination survey, 1988-1994. Journal of the American Dietetic Association 106: 

55-64, 2006. 

2. Veugelers, P.J. and A.L. Fitzgerald. Prevalence of and risk factors for childhood overweight and 

obesity. Canadian Medical Association Journal 173: 607-613, 2005.

EXECUTIVE HEALTH 

PROGRAM 

Proactive health management for adults: 

A medical coordinator will guide you through the entire process all in 

one day’s time. 

We’ll address the entire range of health needs from body composition 

to cardiac screening. 

Our on-staff physician will review the compiled test results in a 

personal in-depth meeting. 

You’ll receive a comprehensive individualized “Lifestyle Prescription” 

for sustained wellness. 

To reserve your appointment or for more information, call (425) 861-6282.

pilates >> By Raheena Charania 

When David Golds stuck to his New Year’s resolution 

in 2005, he had no idea how far it would take him. Like 

many other people, David wanted to work on strengthening 

his core. So he chose to try Pilates. A year and a half later, 

he’s realized the benefits go beyond what he expected. 

David suffered from tinnitus for many years. The ringing in his ears made 

living and working challenging. “Tinnitus is complicated,” says David. 

“There are many different causes and everyone has a different experience 

and different strategy for what makes it better. For me, it turned out that my 

posture, putting pressure in my head and neck, aggravated the tinnitus. What 

really made a big difference for me was the Pilates, particularly the Reformer 

Pilates. I’ve started a lesson with the tinnitus going, and halfway through it 

stopped dead. It’s quite remarkable.” 

David found that when he was regular at Pilates, going 3-4 times a week, he 

had no tinnitus at all. When work became busier and he stopped going to 

Pilates, the tinnitus returned. “As I’ve been getting back to Pilates over the 

past month, the volume of the tinnitus and the frequency is decreasing,” 

says David. “I’m sure in a few weeks, it’ll be down to nothing. Pilates has 

been a huge asset. I think anyone hunched over a desk a lot would find it 

very beneficial.” 

Although David has been doing the Reformer classes almost exclusively, he 

feels the Mat classes can be more versatile. “The nice thing about Mat is that 

you can do quite a lot of it on your own after you’ve become familiar with it,” 

he says. “That’s very useful when you’re traveling.” 

David has also taken private lessons in the Pilates studio. “The Cadillac has 

a lot of different exercises you’re able to do; it’s great,” he says. “With the 

studio and the equipment, I know I can progress further in the depth and the 

progressive nature of Pilates at the club. That’s definitely a benefit. There’s a 

lot you’re doing at once in a Pilates exercise. The private lessons have been 

very useful to be able to check all the different pieces. Daria and Jim seem 


to have x-ray eyes. Even in a group setting, they can see if you’re not doing 

something correctly.” 

Prior to doing Pilates, David had done some running and weight training, and 

used the Elliptical. Pilates has now become his main form of exercise. He 

recently went on a run with a friend. “It was quite an interesting experience,” 

says David. “I was able to keep up with somebody who’d been running for 

quite a while. It was almost like being carried along rather than actually running 

because of what I’ve learned with the Pilates. I realized that I used to run 

without using the gluts. I wasn’t very aware of them. Pilates has brought out 

and strengthened my gluts in a very progressive way. I found I have muscles 

where I didn’t even know I had muscles, and I’m much better balanced. For 

example, when I pick things up now, I find I used many more of the muscles 

in my body.” 

David was so pleased with his progress that he encouraged his wife, Sophie, 

to try Pilates. Sophie had suffered scoliosis as a child and as a result, she’s 

always done a lot of exercise to keep her back healthy and mobile. She began 

by taking a couple of private lessons to make sure there weren’t any issues 

with her back. 

“I wondered if I’d be able to do the exercises with my back, and I’ve found 

Pilates to be very beneficial,” she says. “I like the fact that it really gives your 

body a good workout. You come out feeling exhausted, but it’s a different 

exhaustion from running on the treadmill. You don’t feel like you have to 

give it 1000 percent, but you seem to get 1000 percent out of it. And the 

classes with Jim are just such a riot. It’s a lot of fun. Sometimes you feel 

like you’re on a trapeze. With some of the exercises, you’re literally hovering 

upside down. The way it decompresses your spine is a really good feeling. 

Many exercises compress and apply stress. This is more of an elongating and 

strengthening.” 

The Golds take classes twice a week, one of them together and one separately 

due to David’s work schedule. “It’s fun doing it together,” says Sophie. “It’s 

friendly competition.” 

>> Photo by Gerald Pope

Free range. Organic. Hormone-free. These are some of the changes you’ll 

be seeing on the Bistro’s new menu. Besides being healthy, wholesome, 

nutritious, and fitting into 20/20 Lifestyle guidelines, the new menu choices 

are flavorful and delicious! 


istro >> By Raheena Charania 

Pictured (l-r): Jamie Wright, Brian Hedlund, Steven Russakoff 

BRIAN HEDLUND, DIRECTOR OF FOOD & BEVERAGE 

Having worked with Schwartz Brothers for over 25 years, Brian Hedlund brings a wealth of 

experience and knowledge to PRO Sports Club. Having extensive experience both in the 

kitchen (as a Sous Chef) and in the corporate world (as assistant corporate chef and regional 

manager), Hedlund has developed, planned, opened, and overseen the operations of many 

familiar restaurants including Cucina! Cucina!, Schwartz Brothers Restaurant & Deli, Benji’s 

Fish & Chips, Spazzo Mediterranean Grill, Daniel’s Broiler, and Gretchen’s Shoebox Express. 

PRO Sports Club is not new to Hedlund, who was actually instrumental in helping open the 

Courtside Bistro in 1991 and has been involved as a consultant to The Club ever since. 

JAMIE WRIGHT, EXECUTIVE CHEF 

Look forward to some new styles of cooking and flavors from new head chef, Jamie Wright, 

who has worked in the food industry for over 25 years in restaurants, hotels, and clubs. 

He spent a number of years at the Multnomah Athletic club in Portland, Oregon, and was 

the executive chef at the Seattle Yacht Club for the past 10 years. Over the years he has 

participated in many food and ice-carving competitions through the American Culinary 

Federation (ACF). 

Jamie says that his cooking style has been inspired by some of the great classic French 

chefs like Paul Bocuse, in addition to the creativity of chefs like Charlie Trotter. “One of 

the pleasures for me is not being locked into one particular style or level of cuisine,” says 

Wright. “I love to cook a great diversity in food from simple foods and sandwiches to very 

fine cuisine. Over the years I’ve spent a lot of time educating diners to new products, and 

getting them to appreciate different kinds of vegetables and fresh fish. I’m a firm believer 

that just because it’s healthy, it does not mean that it can’t be wonderful and tasty, and that’s 

what I’m excited about creating. You don’t have to compromise on flavor to be healthy.” 

Wright’s personal favorite on the new menu is the raspberry chicken salad. “I think it’s very 

seasonal,” he says. “It has fresh Gala apples, Gorgonzola cheese, grilled chicken, and a 

wonderful raspberry vinaigrette which is a flavor creation of my own.” 

STEVEN RUSSAKOFF, SOUS CHEF 

Steven has recently joined the culinary 

team at PRO Sports Club and has 

been instrumental in assisting with the 

development of the new menu and 

streamlining kitchen operations. Prior 

to PRO Sports Club he held sous chef 

positions at the Rainier Club and Seattle 

Yacht Club, where he worked alongside 

Jamie Wright, and as Executive Chef at 

the Rainier Golf and Country Club. He is 

a graduate of Colorado State University 

with a BA in Economics and has received 

specialized training from the Club Chef 

Institute. Steven also enjoys playing on a 

hockey team and with his new baby girl. 


Dungeness Crab Linguine 

Portobello Mushroom Stack 

The New Menu 

Fresh and Seasonal 

Food and Beverage Director Brian Hedlund anticipates 

the menu changing with the seasons to take advantage of 

fresh local produce as well as offer variety and interesting 

flavors. The “fresh sheet” will feature more specials instead 

of two - an appetizer special, a salad special, a fish special, 

a dessert special, a pasta special, and a chef special. “I like 

this menu because it’s so broad,” says Hedlund. “People 

enjoy change and variety. They want to enjoy what’s out 

there. I do think that having that healthy twist on the menu 

will be better for the members, but sometimes people come 

in having worked out for two hours and they want their 

cheeseburger. That’s one of the top three items that we sell 

here. So there has to be a mix of what we offer.” 

Changes 

in the Café 

At the Café, look out for a 

whole new line of Grab & 

Go foods, including different 

pastries and healthier choices. 

Breakfast sandwiches, a 

popular and nutritious start to 

the day, will soon be offered, 

and this fall, organic coffee 

and teas will be introduced. 

Espresso 

Looking for a venue to host your next 

corporate event, a birthday, anniversary, 

or wedding? You name it, the Bistro can 

handle it. Call our new event coordinator 

to plan your next occasion. 

All-Star Room

20/20 

Lifestyle 

Meals 

With the emphasis on healthy eating, 20/20 meals 

are a big part of the new Bistro menu. 20/20 

meals are designed with nutrition and flavor in 

mind. Once the chef creates an item, it’s carefully 

analyzed by the 20/20 Lifestyles nutrition team. 

20/20 meals are 650 calories or less, with no 

more than 30 percent of calories from fat, provide 

at least 20 percent of calories from protein, are 

prepared with heart-healthy oils such as canola 

or olive oil, and include only whole grains and 

low glycemic fruits and vegetables. Some regular 

menu items can be modified to 20/20 standards. 

Also, many items on the new menu include the 

calorie count and fat grams, making it easier 

for anyone to meal track. “We’d like to provide 

members with knowledge so they can actually see 

that, for example, if they leave off that one ounce 

of cheese, how many calories and fat grams can 

be reduced,” says Hedlund. “We’re really taking 

preparations to a new level.” 

Hedlund, who is 6’4” and 290 pounds, is currently 

on the 20/20 Lifestyles Program himself, and 

believes that this will help him further redefine 

the menu at the club. “I’m starting the 20/20 

program for my own health, as well as to see what 

everybody else goes through, to find out what I 

like or dislike about it, or how hungry I might get,” 

says Hedlund. “If I’m only drinking smoothies or 

eating chicken the first week, I’ll probably come 

up with a different twist on what might be a better 

alternative. It’ll be a good learning perspective to 

have gone through it and, who knows, maybe take 

the 20/20 meals to a whole different level.” 

Service Excellence 

In the works is a training manual for all serving staff 

to assure consistent service standards. Everything 

will be scripted and nothing left to chance. 

“When someone walks into the Club Room, they 

expect to receive a world class experience,” says 

Hedlund. “All the guesswork should be taken 

out from the first time a server comes up to your 

table to how long a dish takes to prepare.” On the 

other hand, the Tennis Gallery will become more 

“user-friendly” with plans for self-serve water, 

self-serve pop, and yogurt machines. “When you 

have hungry kids, the last thing you want to do is 

have to wait around for chicken strips (the most 

popular item ordered in the Tennis Gallery),” 

says Hedlund. “We’ll be doing an equipment and 

whole line change in the Tennis Gallery for a new 

look and feel.” 

Bay Shrimp on the Half 

Date Night Out 

What’s Next 

Seared Ahi Tuna Filet Mignon 

Make your weekly date night, whether with friends or just the two of you, 

an intimate and relaxing evening in the Club Room. You’ll be assured of a 

healthy and elegant dinner. Double your pleasure by scheduling a pampering 

spa treatment or a workout together before dinner. If you have kids, drop 

them off at Discovery Bay during Parent’s Night Out (held once a month on 

Friday nights) where they’ll enjoy dinner, swimming, a movie, and more. 

Grilled Seafood Salad 

Having been on research trips throughout his career, Hedlund is always on the lookout for ways to 

improve food service and quality. He was recently at a restaurant show in Chicago with a wish list of 

equipment and supplies, striving to bring the best there is to satisfy the needs of members. Currently, 

he’s contemplating a more international flair down the road to complement the diversity of the club’s 

membership. Future plans include weekend brunches, a boxed lunch program, and meals-to-go. 

What could be next? A sushi bar or perhaps free-range chicken turning on a spit? Watching the World 

Series on a game night, or perhaps having a jazz band playing in the corner on a jazz night? “I feel very 

strongly that we have to do everything we can to be on the cutting edge as far as taking the food and 

service to a higher level,” says Hedlund. “Members are here to work out and we should do everything 

we can to support them.” 


A Sampling of Our New Menu 

Beginning July 2006 in The Club Room 


Appetizers 

SEARED AHI TUNA, ginger ponzu, papaya salsa, wasabi cream 

DUNGENESS CRAB CAKES, mango chutney, mint pesto 

PORTOBELLO MUSHROOM STACK, eggplant, feta, peppers, zucchini, balsamic syrup, basil oil 

MEDITERRANEAN TAPAS PLATTER, hummus, caponata, tyrosalata, apple wood fired flat bread 

APPLE WOOD FIRED FLAT BREAD, cambozola, roasted garlic 

BAY SHRIMP ON THE HALF, avocado, grapefruit, cilantro vinaigrette 

STEAK BITS, top sirloin, teriyaki, ginger, soy, red pepper, green onions 

Soups 

HEART HEALTHY SOUP OF THE DAY 

NEW ENGLAND CLAM CHOWDER, bacon, potatoes, onion, celery and cream 

Salads 

ORGANIC GREENS, roasted soy nuts, tomato, cucumber, white balsamic vinaigrette 

MIXED GREENS, pears, gorgonzola, spiced pecans, fresh herb balsamic vinaigrette 

ORIGINAL CHOP CHOP, chicken, salami, basil, garbanzo beans, tomatoes, mozzarella, italian vinaigrette 

RASPBERRY CHICKEN, chicken, Gala apples, gorgonzola, scallions, raspberry vinaigrette 

CLASSIC CAESAR, romaine, parmesan, garlic croutons, classic Caesar dressing 

with chicken or bay shrimp 

STEAK, gorgonzola, top sirloin, tomatoes, mixed greens, croutons, mustard vinaigrette 

TRIO, tarragon chicken, bay shrimp, fruit, mixed greens 

CHOP, chicken, tomatoes, scallions 

CAESAR, blackened salmon, black bean salsa, 20/20 Caesar dressing 

GRILLED SEAFOOD, sea scallops, prawns, avocado, mandarins, mixed greens, cilantro vinaigrette 

Entreés 

DUNGENESS CRAB LINGUINE, whole wheat pasta, mushrooms, tomato, olive oil, lemon garlic broth 

THAI SWIMMING ANGEL, chicken or tofu, lemongrass, spinach, beans, peppers, spicy peanut sauce 

MANICOTTI, spinach, ricotta, marinara sauce 

CHICKEN SAUSAGE WITH PENNE, whole wheat penne, garlic, olives, tomato basil sauce 

WILD KING SALMON, ask your server about today’s preparation 

CRAB CAKES, mango chutney, mint pesto, brown rice, vegetables 

TURKEY MEATLOAF, onions, oregano, basil, marinara sauce, brown rice, vegetables, guiltless turkey gravy 

FILET MIGNON, hormone free, elephant garlic, Yukon gold potatoes, vegetables 

CHICKEN SALTIMBOCCA, free-range chicken, proscuitto, mozzarella, sage, sun-dried tomato pasta 

SEAFOOD MIXED GRILL, scallops, prawns, salmon, brown rice, vegetables, papaya salsa 

BLACK AND BLUE AHI, ginger ponzu, daikon sprouts, brown rice, vegetables 

Other Favorites 

FISH TACOS, whole wheat tortillas, blackened pacific fish, avocado, black beans, coleslaw, salsa 

CHICKEN OR SALMON PESTO BURGER, organic greens, lettuce, tomato, whole grain bun 

PRO CLUB, turkey, bacon, lettuce, tomato, swiss cheese, Silver Hills wheat bread 

BISTRO BURGER, ground sirloin, smoked bacon, cheddar, swiss cheese, lettuce, tomato, fries 

CHICKEN SAUSAGE PIZZA, spinach, sun-dried tomatoes, mushrooms, marinara sauce 

Menu subject to change

Creating a Positive Experience in the Water 

If you were to watch Baby Aquatics, you would get the sense that everyone 

in the water is having a fun time, parents included! The babies begin by 

laying on their backs, supported on their parent’s shoulders while singing 

“Twinkle Twinkle Little Star.” Most of the babies are relaxed, although others 

squirm, while learning to get comfortable floating on their backs. A new song 

begins and babies are brought upright sitting on their parent’s knee as they 

begin to reach for the yellow rubber ducky that is floating in front of them. 

The parents are prompted by the instructor to begin singing “Reach, Reach, 

Reach and Pull” to the tune of Row, Row, Row your boat.” The children 

are learning to feel their hands move through the water, positively reinforced 

by their parents moving them toward their desired toy. The children, with 

squeals and laughter, reach and pull the water while kicking their little feet to 

reach their yellow rubber ducky. The parents and children look as if they are 

simply having fun, yet the Baby Aquatics program at PRO Sports Club has 

been carefully thought out to create a lifelong love of the water beginning from 

the time the child is six months old. 

Aquatics Director Don Burton states, “It’s a great activity for the young 

children!” Burton continues to affirm the Baby Aquatics program by saying, 

“In designing our program we have taken the best parts of several national 

programs.” Burton feels that the Baby Aquatics program is vital to a child’s 

development in the water because it introduces them to the basics of 

swimming techniques. One of those techniques is teaching the child the 

survival skill of rolling to their back. Burton states, “We begin this skill in the 

toddler program because it allows the child to experience a natural swimming 

position. This specific technique keeps the child in a neutral and horizontal 

position which eliminates the lifting up of their heads for a breath of air. We 

encourage and train the toddlers to roll and maintain this neutral buoyancy 

position on the surface of the water as a recurring theme throughout our 

entire swimming program.” 

The PRO Sports Club aquatics program begins its infant classes at the age 

of six months, followed by the toddler classes for children ages 18 months 

- three years. Because the program targets such young children, one of our 

characteristics is not to force them, or their parents to participate in any activity 

which makes them uncomfortable. Burton makes every accommodation 

possible for these young ones as he offers baby wet suits to keep them warm. 

He says, “Even though the water is very warm, they can still chill easily. If you 

think about it, the parent is in the water, but if they’re holding their child up, 

the child is out of the water. That is why the air in the teaching pool is much 

warmer than the other pools.” The program has obviously been tailored to suit 

the needs of the child. 


>> By Raheena Charania 

The Aquatics management has structured the class to be a positive and 

bonding experience for both the child and the parent. Aquatics Manager Karen 

King states, “Our goal is to help infants and toddlers become comfortable in 

the water and be ready for group lessons.” She continues by saying, “The 

children who have had a positive experience in the water previous to their 

group lessons seem to have a greater ability to learn more quickly.” The Baby 

Aquatics instructors use songs and games to develop that comfort level and 

build progression of the swimming skills. King states, “We use motivational 

toys to help them reach and pull, blow bubbles, and float on their backs- 

all the basics of swimming that we end up teaching children in the group 

lessons. The Baby Aquatics program is a jumpstart for the parents who want 

their children to have positive and encouraging experiences in the water. 

King reaffirms these experiences by saying, “ I think the parents have as 

much fun as the children. It’s so exciting for the parents when they see 

their child actually blow bubbles for the first time. The enthusiasm of the 

parents allows the child to see when they have done something good.” King 

asserts, “The key to a child’s success is the encouragement and training of 

the parents.” The Aquatics staff believes that the Baby Aquatics program is a 

learning tool for the parents. When they swim with their child they are taught 

correct techniques, and safety. For example, the parents are taught to count 

to three before allowing their child to jump into the pool. This trains the child 

that the water is not something to be feared, but to be respected. Another 

training tip that the parents learn in this program is to be consistent with the 

cues used while training a child. Burton says, “If both parents are consistent 

in using the same cues even while swimming recreationally, the child may 

advance faster.” King states, that “those children who have completed the 

Baby Aquatics program and are of age to begin group lessons, may start 

at a Pre-school 2 class rather than a beginning level Pre-school 1 class. If 

a child is between the ages of two and three and has advanced completely 

through the Baby Aquatics program, often times they will take private lessons 

in the interim until they are of age to begin Youth Group Lessons. King states 

that hiring a private instructor has been quite successful in helping the 

child’s progression. Baby Aquatics provides a huge jumpstart on the child’s 

swimming abilities and it is not uncommon for children who are even two 

and a half years old to swim the width of the pool independently using the 

technique of rolling to their back for air.” 

The Baby Aquatics program through PRO Sports Club is an excellent 

source of training for both parent and child, as well as, a positive experience 

which serves as a solid foundation for further development in the Aquatics 

programs. 


personal training >> By Raheena Charania 

Shannon, 

I just wanted to give you a heads up on how I’ve 

been doing after my delivery. I feel amazing! 

My delivery was shorter this time, I used some 

of the breathing techniques you described to 

help me deal with the contractions, and I was 

even up walking around the maternity ward 

by the next day!! The nurses wanted me to 

take it easy. 

Now that I’m home, I’m having fun with my 

“new body.” It’s only been 3 weeks, and already 

I can fit into jeans I wore in high school. My 

husband is loving my legs (so am I). 

I will contact you when my doctor gives me 

the “OK” to return to exercise. Make sure to 

save a spot in your schedule for me. Thanks 

again for all your help! 

“I work with clients who are trying to get pregnant, 

as well as those looking to maintain their fitness 

level throughout their pregnancy to minimize weight 

gain,” says Personal Trainer Shannon Gowens. “I 

work with high risk clients including women who 

have had in vitro fertilization. A lot of the time, I 

coordinate with their doctor and figure out when 

they’re allowed to work out, when it’s safe and not 

safe. For the most part, there’s always something 

you can do during your pregnancy. I’ve had clients 

who exercised up to the day they delivered. As long 

as it’s comfortable and their doctor okays it, there’s 

no reason why they shouldn’t. They’re doing weight 

training, swimming, and yoga. Sometimes it’s just 

stretching and learning different ways of deep 


A Happy Client 

breathing. H20 Cardio classes are great for 

stress reduction as well as feeling the water’s 

buoyancy while they tone their muscles. There 

are some particular muscles that tend to get 

weaker during pregnancy because of the 

extra weight on the waistline and the rapid 

weight gain. You’ll find rounding of the 

shoulders, sciatica, and pain in the lower 

back. Certain things are pretty common 

among all pregnancies. For that reason, 

we’ll work on posture, strengthening the 

upper back and shoulders, stretching 

the hamstrings, strengthening the 

inner thighs, working on Kegels (for 

the pelvic floor), and building core 

strength. Also, if they need it, physical 

therapy is conveniently available.” 

Besides getting an individualized, 

safe, and effective exercise 

program, there are many other 

benefits to working with a personal 

trainer, including accountability, variety, guidance, 

and setting goals. Sharon Hill says, “While I was 

pregnant, personal trainer Milena (Jankovich), was 

helpful with what types of exercises I could and 

couldn’t do, monitoring my heart rate, and helping 

me determine how hard I should work to maintain 

my fitness level. I’d have a question and she’d 

go and research it and then come back with an 

answer. It was really nice to be able to have that 

comfort, especially in my circumstances, since 

we’d previously lost a child and I was even more 

cautious. However, I was able to exercise literally 

all the way through. I waited until Grace was three 

months old so that I had good quality time with 

her, and then I went back to Milena. I feel very 

comfortable about leaving Grace at Discovery Bay 

when I work out. When I’m there, they know me. 

Everyone’s been so fantastic. I’ve only had good 

experiences.” 

“I’m amazed at how quickly I’ve gone back to 

running at a pace that I ran before I got pregnant 

and how little strength I’ve lost. Within 3-4 weeks, 

you realize the progress you’ve made. I did 

an Indoor Cycling class yesterday and was so 

amazed at how much I was able to do. I felt like 

I hadn’t missed out even though I didn’t do any 

cycling when I was pregnant. Going back after 

three months, I was able to get back into it pretty 

quickly.” 

Personal Trainer Milena Jankovich, says, “As 

soon as your doctor allows you, get back into your 

regular exercise routine. Working out is part of selfcare. 

After having a baby, it seems that every ounce 

you have goes toward your child, but if you nourish 

your own body, you’ll be stronger. Paying attention 

to your nutrition and hydration is important as well, 

whether or not you’re breastfeeding.” 

“A typical weight gain for a pregnant woman is 

20-30 pounds, if she’s at a healthy weight to start 

with,” says Alan Rothblatt, M.D. OB/GYN. “In the 

absence of contraindications, a pregnant woman 

can continue to derive the same associated health 

benefits during her pregnancy as she did prior 

to pregnancy. However, there are certain issues 

she should be careful about. Many women will 

become hypoglycemic easier during pregnancy, 

so it’s important to make sure she gets calories 

in before she exercises. She should also be well 

hydrated as she may feel light-headed much more 

easily, especially if she’s exercising and has been 

sweating. Women are told to avoid lying on their 

backs after the first trimester to avoid pressure on 

the vena cava, the big blood vessel that allows blood 

to return to the heart. Also with the enlargement of 

the uterus, the supportive ligaments stretch long 

enough that sometimes doing fast movements, 

even something as simple as sneezing or twisting 

over in bed quickly, can actually cause a mild

sprain and a lot of discomfort in the pelvic area. So any jerking movements should be avoided and 

exercise should be more fluid. Activities with a high risk of falling or sustaining trauma, like downhill 

skiing or water skiing, should be avoided. 

“During the first two weeks after delivery, the uterus begins shrinking in size. Many women are also 

healing any tears they may have sustained or an episiotomy if they needed one. As that’s happening, 

it’s a time to start doing some walking but keep exercise low-key. After the two week mark, most 

women can start to slowly build back up, always remembering that they want to slowly increase 

to their level of fitness. Like any athlete who may have had an injury or was away from her training 

regimen, they just have to build back up. 

“If a woman has had a premature labor and delivery or a problem with the baby not growing well in 

her first pregnancy, then she should be very carefully monitored by the person providing obstetrical 

care to determine how much exercise she should be getting for subsequent pregnancies.” 

“Being aware of all these factors allows a woman to feel much more comfortable that she isn’t putting 

her baby at risk. Working with a personal trainer can really create the best environment with regard to 

a healthy pregnancy and exercise. A personal trainer that has a good understanding of any medical 

conditions that have affected the client’s pregnancy can tailor the workout and the exercise program 

to the clients maximum benefit.” 

MORE TIPS*... 

Women who exercise during pregnancy are 

more likely to continue exercising after the 

baby is born. 

Fit women recover faster than unfit women 

because of greater energy reserves. 

Exercise improves... 

Mood state. 

Self esteem. 

Circulation. 

Sense of well-being. 

Cardiovascular fitness. 

Energy levels. 

Posture. 

Biomechanics. 

Recovery time. 

Muscular strength and endurance. 

*Courtesy of Personal Trainer Linda Molenaar 


PRE AND 

POST-NATAL 

SERVICES 

AT THE PRO 

SPORTS CLUB 

No matter what a woman’s fitness level, 

pregnancy can take a toll on her body. Always 

check with your doctor for guidance. At the PRO 

Sports Club we have many services to offer pre- 

and post-natal clients. 

FITNESS CENTER 

Cardio, strength, and stretching areas (including 

our womens only fitness center) 

PERSONAL TRAINING 

Several trainers specialize in pre- and post-natal 

exercise 

GROUP FITNESS CLASSES 

H20 Cardio, Yoga, Babyrobics, Baby Aquatics, 

Pilates 

DISCOVERY BAY 

Supervised childcare, breastfeeding and 

changing room 

MASSAGE 

PHYSICAL THERAPY 

For musculoskeletal concerns 

PODIATRY 

For foot related concerns 

SPA MEDICA 

For skin related concerns 

Sign up today to meet with a PRO Registered 

Dietitian to fine tune your nutritional plan and 

meet with a PRO Personal Trainer to update 

your fitness program. 


podiatry 

>> By Dr. Mari Adad DPM 

KIDS, TEENS 

AND FOOT PAIN 

Summer is here, and parks and 

playgrounds all across the U.S. are 

filling up with youth sports teams. 

From baseball to soccer and track, 

some kids are out on the field every 

day of the week playing one sport or 

another, and sometimes they even 

play two different sports in one day! 

While physical activity is great for 

kids, overdoing it can cause lasting 

problems for their feet and ankles. 

Bones, ligaments and tendons in 

kids’ feet and ankles aren’t fully 

developed yet and damage can occur 

when they are stressed from hours of 

playing sports. Parents and coaches 

need to be on the lookout for signs 

and symptoms of overuse injuries in 

youth athletes and to have problems 

evaluated by a foot and ankle 

specialist for an accurate diagnosis 

and appropriate treatment. 


Remember, pain is never normal in a child’s foot 

or ankle. Some kids will insist on continuing to play 

even when they’re in pain. Parents and coaches 

should never allow this to happen! Continuing to 

play with an injury can result in problems that may 

plague the child into adulthood. 

As well as being outside and more active, many 

of us are welcoming the warmer weather sporting 

flip-flop sandals. However, their popularity among 

teens and young adults is responsible for a 

growing epidemic of heel pain in this population, 

according to the American College of Foot and 

Ankle Surgeons. 

We are seeing more heel pain than ever in patients 

15 to 25 years old, a group that usually doesn’t 

have this problem. A major contributor is wearing 

flip-flop sandals with paper-thin soles everyday 

to school. Flip-flops have no arch support and 

can accentuate any abnormal biomechanics in 

foot motion and this eventually brings pain and 

inflammation. 

Podiatrists advise wearing sandals with reasonably 

strong soles and arch support. Especially for 

girls and young women, thicker soled sandals 

with supportive arches might not be considered 

stylish, but if you want to wear sandals most of the 

time, you’ll avoid heel pain if you choose sturdier, 

perhaps less fashionable styles. 

It is estimated that 15 percent of all adult foot 

complaints involve plantar fasciitis, the type of 

heel pain caused by chronic inflammation of 

the connective tissue extending from the heel 

bone to the toes. Being overweight and wearing 

inappropriate footwear are common contributing 

factors. 

The pain is most noticeable after getting out of bed 

in the morning, and it tends to decrease after a 

few minutes and returns during the day as time 

on the feet increases. Not all heel pain, however, 

is caused by plantar fasciitis. It also can occur 

from inflammation of the Achilles tendon, bursitis, 

arthritis, gout, stress fractures, or irritation of one 

or more of the nerves in the region. Therefore, 

diagnosis by a podiatrist to rule out other causes 

is advised. 

Initial treatment options for heel pain caused by 

plantar fasciitis should include anti-inflammatory 

medications, padding and taping of the foot and 

physical therapy. Patients also should stretch their 

calf muscles regularly, avoid wearing flat shoes and 

walking barefoot, use over-the-counter orthotics 

and heel cushions, and limit the frequency of 

extended physical activities.

Most patients with plantar fasciitis respond to nonsurgical 

treatment within six weeks. However, more 

aggressive treatment is sometimes necessary to relieve 

severe, persistent pain. 

Whatever the source of the discomfort, any pain that 

lasts more than a few days, or that is severe enough to 

limit the child’s ability to walk, should be evaluated by 

a podiatrist as soon as possible. 

Common overuse injuries that 

can occur in children’s feet and 

ankles include: 

Inflammation of the heel’s growth plate, due to 

muscle strain and repetitive stress. In children, 

the heel bone is not yet fully developed until age 

14 or older. Until then, new bone is forming at the 

growth plate, a weak area located at the back of 

the heel. 

Achilles tendonitis, occurs mainly in adolescents 

when the Achilles tendon becomes stressed and 

inflamed from repeated running and pounding. 

Stress fractures, which are hairline breaks 

resulting from repeated stress on the bone, 

often occur in adolescents engaged in athletics, 

especially when the intensity of training suddenly 

changes. 

Tendo-Achilles bursitis, is an inflammation of 

the fluid-filled sac located between the Achilles 

tendon and the heel bone. It can result from 

injuries to the heel, repetitive stress, or wearing 

poorly-cushioned shoes. 

PRO Sports Club Podiatry 

Dr. J. Mari Adad 

(425) 861-6254 


meet the cast 


>> By Raheena Charania 

Last year, you may have read the article on staff members who shared their amazing 

stories of immigrating to America. Here are some more of these inspiring life stories. 

Deng Duot 

Deng (Bistro) is one of the Lost Boys of Sudan, having been forced by the 

Sudan civil war to leave home when he was only 14 years old. Born in the 

Bor region of Southern Sudan, Deng is a member of the Christian Dinka 

Bor community. He served in the Sudanese army for two years, worked as a 

nurse, and has lived in refugee camps in Ethiopia, Kenya, and Sudan. Deng 

eventually immigrated to the U.S. in 2002 and completed his high school 

education at Centralia College. In 2003, he married Riak, whom he met while 

living in a refugee camp in Kenya. Riak currently lives in Kenya with Deng’s 

mother and younger brother. 

“I left my family a long time ago,” says Deng. “My father was killed in 1991. 

Out of 12 children, only my brother and I survived. I’ve just applied for 

citizenship and I hope Riak will be able to join me here in the United States 

someday.” 

Deng currently attends Highline Community College where he studies human 

relations. He hopes to work for a non-profit organization in the future. 

“I’ve become an independent person,” says Deng. “I’ve got a job. I have a 

home. Things are good. I hope that when I’m done with school someday I’ll 

get a better job. I’m really happy here. I like working here at the PRO Sports 

Club. The people are really nice.” 

Painting by 

Danson Nthuli 

Danson Nthuli 

Danson (Facility Operations) 

works the nightshift at the club. 

He’s also an artist. Danson grew up in 

Nairobi, Kenya. He played soccer and ran 

track in high school. After graduating from Kenya 

Polytechnic, where he learned graphic design, Danson 

worked at Oxford Book Press as an illustrator. He has illustrated the books 

of several noted Kenyan authors. Danson moved to the U.S. seven years ago 

when he was offered a partial scholarship to attend Memphis College of the 

Arts and sponsored for the other portion. His family (his mother and three 

sisters) had moved to Seattle many years ago. When his sponsor couldn’t 

raise enough money for his second year of college, Danson moved from 

Memphis to Seattle to be closer to his family. 

When asked if he misses Kenya, Danson replies, “I remember while growing 

up in the 1970s, Nairobi was called ‘the city in the sun.’ We had many tourists. 

It was a lot of fun. But it’s changed over the years. Today it’s a lot of hard work 

with little pay. Nairobi has become overpopulated. The country is becoming 

poorer and poorer, and as time goes by it’s not getting any better. People 

come out of college, and there are no jobs. The most educated people in the 

country are leaving to go to places like Europe, the U.S., and South Africa. I 

feel lucky to be here. Facility Operations is a very busy department. It’s fun to

work here. I miss the lifestyle in Nairobi, but what makes me feel settled here is because my family’s 

all here. It’s the people you miss the most.” 

Mahdi Hufane 

Mahdi (Fitness Center) grew up in Somalia. He moved to the U.S. in 2000 after spending some time 

in his family’s hotel business. He grew up speaking Somali, French, and English, having attended a 

French cultural school. In addition to working at the PRO Club, Mahdi is involved in a venture group 

business, distributing East African and Middle Eastern foods. 

“Life here and life in Africa are very different,” says Mahdi. “Here I feel like I’m taking a big step in my 

life, taking on more responsibility. It can be hard, but I’ve learned a lot. Even though I worked in my 

family business, I didn’t know the meaning of money. When you work hard for money, you feel what 

it’s like to earn money. I miss my friends and family, and the first few years were difficult. But now I 

know a lot of people here, and I know every corner of Seattle, so it feels like home.” 

Mahdi keeps a gratitude journal. “I write about whatever’s positive in my life,” he says. “It changes 

my life here. It’s good to be here. I actually write about everything I read. I don’t go to school but teach 

myself through reading books. Lately I’ve been following what’s happening with Boeing. Time is very 

limited here, whereas I used to have a lot of time when I was in Africa. I’m always positive and happy. 

It’s great to be here. I’ve worked at a lot of places, but this is the best place I’ve ever worked. It’s 

even changed my life. There are many foods I don’t eat anymore. I’ve eliminated them. I used to play 

soccer but now when I get home, I run one mile. I feel I’m in great shape in every level of life.” 

Deng Duot 

Sudan 

Danson Nthuli 

Kenya 

Mahdi Hufane 

Somalia 


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The restoration 

experts in The Auto 

Salon can help. 

Stop by or call 

(425) 861-6294 

for more information. 

On demand shuttle service available Monday - Friday. 


auto salon >> By Dan Cleator 

Summer is here and it is time to load everyone into the 

family truckster and hit the open road. 

Nothing is better than spending lots of quality time with the family exploring the countryside, 

eating at quaint little roadside diners, staying in cozy B & B’s with helpful, pleasant innkeepers. 

Sounds like something Norman Rockwell might want to paint, right? 

We all know the reality is that the kids will be bored and decide to fight to pass the time. You won’t 

be able to enjoy much of the countryside because you will either be lost or sitting in the waiting 

room of a service station that will charge double for changing the thingamagig you never heard of. 

The restaurants will either be McDonald’s or a greasy spoon even truckers won’t go to. And instead 

of a cozy B & B, you will be in someone’s fixed-up basement being charged $200 per night. All of 

a sudden you have gone from a Norman Rockwell painting to a Clark Griswold movie. 

So how do you avoid all these hassles and have a vacation that won’t leave emotional scars? Here 

are some simple suggestions that will help you have a great trip without having to take hostages. 

AAA MEMBERSHIP 

If you don’t already have a membership, buy one. Aside from the roadside assistance, their offices 

have free maps, guidebooks, travel agents, brochures, etc. Their website has planning tools, 

including a road planner that helps you avoid construction and allows you to 

choose routes other than major highways (like Highway 101) for 

a more scenic trip. On top of all that, most hotels, restaurants, 

and auto shops offer some kind of discount for AAA members. 

It’s better than an American Express card—don’t leave home 

without it. Go to AAA.com for information. 

STUFF FOR THE KIDS 

Kids of any age have a hard time sitting for an hour, 

let alone six hours. This is especially true in a car. 

Fortunately, these days there are lots of options to keep 

kids from going nuts. 

Electronics: Whether it is a Gameboy, 

PSP, MP3, or DVD, player these 

are essential nowadays for 

keeping kids occupied on

a long trip. I know, I know. Kids should suffer like we did when we were young, but if you want to be 

able to still love them when you get home, get them at least one of these. 

Games: License plate bingo, I Spy, 20 questions, all the classics. You might have a tough time getting 

the teens involved, but young kids should love it. Just stay away from Slug-bug. It tends to cause 

fights. 

Books: Depending on the age of your kids, books are a great way to keep them from hitting each other. 

For young kids, you can read to them from the front seat. For school-age kids or teenagers, take them 

to the local book store and let them pick out several books they want. For kids that are not into reading, 

give them a book you liked as a kid and ask them to read it. Then talk to them about it afterwards. 

Snacks and Breaks: Let the kids pick a few themselves, just make sure they are relatively healthy. Also, 

make frequent stops about every two hours. Let the kids run around and get their energy out. This is 

also a good time to switch drivers. 


YOUR VEHICLE 

The most important factor for a successful road trip is a reliable vehicle. These types of trips are tough 

on even the newest car. To make sure you are ready for the worst, make two stops before you go. One 

to your local AAA-approved service shop to have the vehicle safety inspected. Then stop at The Auto 

Salon here at the club to have your vehicle waxed and protected. 

The service shop should check your tires and fluids. If you are headed over the mountains, they should 

also do a pressure check on your radiator. Doing this ahead of time will save you a big headache and 

quite a bit of money. 

Over the course of a long trip, your car will take a beating inside and out. The Auto Salon can put a 

coat of wax or paint sealant on the outside to protect from the weather. And, we can apply fabric/leather 

protection on the inside to protect the upholstery from spills and mishaps. If you don’t get in for these 

services beforehand, at least bring it in after you return to let us clean up the mess. 

So whether you travel to see the world’s largest ball of twine, the Corn Palace, or Wall Drug in South 

Dakota (or somewhere fun like Disneyland), you should take a little time to be prepared. If you do, I 

promise you that you will actually enjoy your vacation much more and your kids will have far fewer 

scars. 

Author’s Note: If the jokes in this article didn’t make sense to you, please watch the movie “National 

Lampoon’s Vacation” with Chevy Chase. It’s a classic! 

Searching for 

Homes Online? 

Let’s Go Look! 

Associate Broker 

Real Estate in Redmond 

and King County 

(206) 499-5596 

deannathompson@cbbain.com 


science pulse 


>> By James Krieger, M.S., ACSM-HFI 

YOUR MEDICAL 

EMERGENCY CHECKLIST 

Keep Your First-Aid Kit Well-Stocked 

Aspirin (for adults only) 

Ibuprofen and acetaminophen (in child 

and adult dosages) 

Antihistamine for allergic reactions 

Thermometer 

Sterile disposable gloves 

Hydrogen peroxide 

Antiseptic towelettes 

Absorbent cotton 

One-inch wide adhesive tape 

Bandages in various sizes and styles 

Extra dose of your prescription medications 

Eyewash or saline eyedrops 

Flashlight 

Take a CPR and 

First-Aid Course 

PRO Sports Club offers 

monthly CPR classes. Please 

see the Programs calendar 

for more details. 

Keep a Medical 

Information Sheet 

Current medications 

and dosages 

Allergies 

Current illnesses 

Insurance 

Know which emergency 

services are covered. 

Know what instructions 

you need to follow in 

emergency situations. 

Ipecac syrup to induce vomit 

Elastic bandage or wrap 

Packets of sugar in sealed plastic bag 

for low blood sugar 

Tweezers 

Triangular bandages to use as slings, 

bandages, or straps 

Sewing needle for splinters 

Safety pins 

Scissors 

Keep a List of 

Emergency 

Phone Numbers 

Near the Phone 

Police 

Nearest fire department 

Ambulance services 

Poison control center 

Your doctors 

Contact numbers for work, 

other locations, and nearby 

relative/friend 

Gauze pads 

Cotton swabs 

Mouthpiece for CPR 

Coldpacks 

Elastic wraps for wrist, ankle, and 

knee injuries 

Know When You Need 

an ER Visit 

Loss of consciousness 

Signs of a heart attack that last two minutes or more 

- Pressure, squeezing, or pain in center of chest 

- Tightness, burning, or aching under breastbone 

- Chest pain with light-headedness 

Signs of a stroke 

- Sudden weakness or numbness in face, arm, leg, 

or one side of body 

- Sudden dimness or loss of vision 

- Loss of speech or difficulty speaking or 

understanding speech 

- Sudden, severe headaches with no known cause 

- Unexplained dizziness, unsteadiness, or sudden falls 

Severe shortness of breath 

Bleeding that doesn’t stop after 10 minutes 

of direct pressure 

Sudden, severe pain 

Poisoning 

Severe or worsening reaction to an insect bite 

or sting 

Major injury, such as head trauma 

Unexplained stupor, drowsiness, or disorientation 

Coughing up or vomiting blood 

Severe or persistent vomiting 

Suicidal or homicidal feelings

Building Strength 

and Muscle Lecture 

Are you 

interested in 

getting stronger 

and increasing 

� your lean 

� 

� muscle? 

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On July 20 from 6-8 p.m., James Krieger, M.S., 

will be conducting a seminar entitled: 

“Building strength and muscle: 

A scientific approach to exercise and 

nutrition.” 

With a master’s degree in nutrition and another 

master’s degree in exercise physiology, James 

will teach you about the best scientific ways to 

enhance your muscular strength and lean body 

mass. Whether you’re a serious athlete who needs 

to add some strength or muscle for your particular 

sport, or a fitness enthusiast who simply wants to 

feel stronger and look better, this seminar is for 

you! 

The cost is $20 per person. Space is limited, sign 

up now! Contact the Front Desk for more details. 

RECOMMENDED VACCINATION SCHEDULE 

FOR CHILDREN AND ADOLESCENTS 

James Krieger, M.S. 

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Keeping track of all of the immunizations that your child needs isn’t easy. Not only are there numerous 

vaccines (with the list growing), but many vaccines must be administered in multiple doses. The 

Centers for Disease Control and Prevention provides a recommended immunization schedule for 

children and adolescents, which is summarized in the table below. You can find a more detailed table 

at http://www.cdc.gov/nip/recs/child-schedule.htm. 

AGE RECOMMENDED VACCINE(S) 

Birth – 2 mos. Hepatitis B (1 of 3) 

1 month – 4 mos. Hepatitis B (2 of 3…at least one month after first dose) 

2 months Diphtheria, tetanus, and acellular pertussis (DTaP) (1 of 5), Haemophilus 

influenzae type b (Hib) (1 of 4), Inactivated poliovirus (IPV) (1 of 4), 

Pneumococcal conjugate (PCV7) (1 of 4) 

4 months DTaP (2 of 5), Hib (2 of 4), IPV (2 of 4), PCV7 (2 of 4) 

6 months DTaP (3 of 5), Hib (3 of 4), PCV7 (3 of 4) 

6 mos. – 18 mos. Hepatitis B (3 of 3), IPV (3 of 4) 

6 mos. – 23 mos. Influenza – annual dose 

12 mos. – 15 mos. Hib (4 of 4), PCV7 (4 of 4), Measles-mumps-rubella (MMR) (1 of 2), 

Chickenpox (varicella) 

12 mos. – 23 mos. Hepatitis A (2 doses, 6 months apart) 

15 mos. – 18 mos. DTaP (4 of 5) 

4 yrs. – 6 yrs. DTaP (5 of 5), IPV (4 of 4), MMR (2 of 2) 

11 yrs. – 12 yrs. Tetanus booster shot, Meningococcal conjugate vaccine 


group fitness >> By Raheena Charania 


Many members are committed to physical fitness 

and have a regular workout routine. Often it’s an 

individual choice and sometimes partners work 

out together. Meet two families who decided to 

make fitness a family activity. 

The Rahmels 

While Julian (12), Iris (10), Christian (8) are at Kids Super Fitness (KSF), Rose 

(3) is happily playing in Discovery Bay, and Sarah, who is three months pregnant 

with her fifth child, is on the Elliptical. 

“I began a fitness program before I got pregnant, and I’m trying not to lose too 

much ground,” says Rahmel. “We did miss a month and a half because I was 

too tired to come at the beginning of the pregnancy, but we’re back at it. I want to 

be in the best shape possible and not gain too much weight. I’m a lot older now 

than when I had my first child, so I feel it’s more important. It’s ideal if the kids 

are here exercising too. One of them has a bit of a weight issue, so that’s extra 

incentive to get us all here. We go swimming once a week, but I think that counts 

for more fun than fitness.” 

Julian plays soccer, Christian does gymnastics, and Iris wants to try horseback 

riding. “For all these activities, you need to be fit,” believes Rahmel. “I see them 

in KSF and it’s pretty amazing what they’re able to do. I never would have thought 

of putting them on a fitness machine yet. It’s better to have that a supervised 

activity. The kids come back hot and sweaty and have obviously had a good 

workout every time.” 

This time around Rahmel believes her pregnancy has seemed harder overall. “I 

feel good about my fitness routine and I’m still able to do it,” she says. “My aim 

is to continue with the routine. It’s not so much that I feel better, but it’s more of 

a sense of accomplishment. I’ve gotten to the point where a little bit of exercise 

doesn’t completely wipe me out. I feel good about that.”

How to Encourage Family Fitness 

Challenge the kids. Most children love a challenge, even when they’re 

competing against themselves. 

Wear a pedometer for motivation and setting goals. 

Invent family games (For example, to improve at tennis, hit the ball 

against an outdoor wall and keep score. As soon as your child begins to 

get better, head over to a real court for a game of tennis.) 

Utilize your school’s outdoor play areas. Spend some time after school in 

the playground for both fitness and social activity. 

Make good use of fitness balls and exercise bands on days when you 

just can’t get outside. 

Break the soda or juice habit. Drink more water. 

Set goals to increase daily activity time and keep a log of your progress. 

Get Physical. Physical activity is a great way to channel energy, whether 

you’re in a positive or negative state of mind. Other benefits can include 

better sleeping patterns and better meal and snack choices. 

Schedule a weekly family swim day. Kids can spend hours splashing 

around without even realizing they’re exercising. 

Find simple, fun ways to stay active even during the rainy season. When 

given the chance and a little bit of encouragement, children will find a 

way to have physical fun wherever they are. 

Scheduling and consistency are two of the biggest challenges people 

face when trying to fit physical activity into their lives. However, people 

who are active on a consistent basis have more energy, feel less stress 

and are generally in a better mood. And that’s true at any age. 

The Goldses 

Sophie Golds (also featured in our “Pilates for Two” article on page 30) brings 

her children, Callum (11) and Cleo (8), to the club for a family workout. 

“We do the elliptical and all enjoy running on the treadmill,” she says. 

“Occasionally, we also swim together. If I do a sport, it’s easier if the kids are 

doing it alongside as well. The children and I have been doing karate together 

for the past couple of years. We do it as a group. I think it helps when they 

see you doing something. That encourages them. If they see you pushing 

yourself, then they feel they can do it too.” 

Callum and Cleo take the Kids Super Fitness class together. “I like the fact 

that they come to the club with me,” says Golds. “But it’s also nice to have 

the instructors pushing them further. They really do enjoy it. Callum did a 5K 

run with his school, so he’s in pretty good shape. He said the last workout was 

the best he’d ever had. One thing I’ve noticed is that he likes doing well in his 

school gym classes. He comes back and says, ‘I managed to do 50 sit-ups in 

a minute.’ He gets pride from that. If we don’t come to the club for a week, 

he generally becomes lethargic and doesn’t feel well. So I think working out 

contributes to their general health, and they study well.” 

“I grew up with a mom who walked every morning and a dad who ran every 

morning, and never thought about it. It was just what they did,” says personal 

trainer and KSF instructor, Milena Jankovich. “Parents teach by example. 

Having the whole family on board doing fun, active events together, eating 

healthy food, helps to create a supportive environment for healthy living.” 

“It’s important to have good role models for parents, but also try to find 

activities that you all enjoy,” adds personal trainer and KSF instructor, Bob 

Carlstrom. “If your child dislikes hiking, then that’s not going to motivate him. 

Try to find activities that everyone enjoys.” 

Aimed at children ages 8-17 who are working to overcome weight and 

self esteem issues, this class is designed to foster a healthy lifestyle 

through fun and vigorous activities. Children receive individualized 

attention through initial measurements, learning how to use the club’s 

machines, how to lift weights, and just enjoy exercising, while focusing 

on developing a healthy lifestyle and weight loss. The 75-minute class 

meets four days a week for two months, and children are encouraged 

to sign a contract as part of their commitment to a healthy and active 

lifestyle at the beginning of the program. 

“It’s a team atmosphere, and kids become friends, teammates, working 

together to achieve a goal,” says Jankovich. “We take measurements 

at the beginning, but we don’t focus on the weight so much. Our goal 

is to make exercise fun for the child, as well as emphasize the family. 

Each month we have family exercise day, where parents and siblings 

can come and play with the group and see what we’re doing. Then 

we’ll have a challenge to the families that they try to do one fun activity 

as a family together every weekend. Unlike other classes, we strongly 

encourage attendance and request that the parents give us a call if 

their child cannot attend. It’s more of a commitment and we want your 

child to be there to be successful and make that difference.” 

>> Photographs by Gerald Pope PROCLUB.COM 49

esults in action 


Before After 

Jim Murphy decided he needed a change. After feeling unhealthy 

and concerned about his diabetes and being overweight, he 

wanted to do something about it. He wanted to have a better 

quality of life. 

To date, Jim has lost 110 lbs and dropped 12 pant sizes. He 

has abandoned his XXXL shirts for a much smaller size. He 

works out at the club every day. “I am much more active in 

general and I feel better. I sleep much better than I did 

before and I am much less tired during the day. All in 

all, I have more energy than I did before starting the 

program.” 

The program has taught Jim a lot about exercise as 

a necessity for a healthy lifestyle. “I used to dread 

the idea of working out. I now look forward to each 

day at the club. I feel so much better afterwards.” 

A learning tool that Jim acquired was to understand 

that being positive about working on a better, healthier 

lifestyle is much better than beating yourself up about 

being overweight. “Don’t focus on beating yourself up 

about your weight, but rather do something positive like 

joining the 20/20 Lifestyles program.” 

His weekly routine now entails running three days 

per week. His new-found running routine has a 5K 

scheduled for next month and a 10K thereafter. 

Jim recommends that “while working on losing weight, 

focus on short-term achievements that have been 

achieved and not on how far you have to go.” He also 

realizes eating good healthful food is not as hard as one 

might think. “With a modicum of effort, you can eat good 

food and avoid eating things that might be a problem for 

you.” 

Recognition is given to his team of professionals whose 

personal involvement helped Jim reach his health goals: 

personal trainer- Mark Blasek, dietitian – Megan Nicoletta, 

and his physician – Dr. Joe Upton. “Everyone genuinely 

seems to care that I be successful.” 

Here at 20/20 Lifestyles, we congratulate Jim on his 

successes and reaching the quality of life he deserves.

Meet the Trainers 

Regardless of your fitness level, personal trainers can help you improve your 

health, muscle tone and body shape; renew your exercise commitment; 

maximize your workouts; and manage your weight. PRO Sports Club has 

over 70 trainers who specialize in creating results-oriented programs, 

customized to your individual needs, with on-going, regular training sessions 

to help you stay on track. 

Jeremy Kinney 

Jeremy is interested in working with people of all ages and 

fitness levels. He enjoys working with athletes including 

football players. Jeremy is passionate about all kinds of 

exercise and partakes in many outdoor activities including 

mountain biking and hiking. 

BS Wellness (University of South Dakota) 

USA Weight Lifting Sports Performance (pending) 

Emily Hemming 

Emily is passionate about helping others achieve their 

personal health and fitness goals. She specializes in weight 

loss and helping people feel comfortable and capable with 

their fitness programs. She believes that everybody has the 

power to improve their health one day at a time. 

Tanya Pater 

Chris Lanberg 

Jenn McGrath 

BS Sport Science, BS School and Community Health Education 

(University of Idaho) 

ACE Personal Trainer, ACE Group Fitness Instructor 

Tanya was a competitive collegiate-level sprinter. She is 

enthusiastic and loves working with individuals of all ages 

and fitness levels. Tanya specializes in swimming, running, 

weight lifting, including overall health. She enjoys an active 

lifestyle involving hiking, scuba diving, and mountain 

biking. 

BS Sport Science, BS Community Health (University of Idaho) 

ACE Personal Trainer 

Chris enjoys helping people of all ages create and achieve 

their fitness goals. He is adamant about helping people 

exercise safely and keeping them injury free. Chris is 

enthusiastic about weight training, outdoor activities, and 

playing sports. Chris enjoys hiking and basketball. 

AAS (Lake Washington Technical College) 

ACSM Health/Fitness Instructor® 

Jenn enjoys working with people of all ages and ability. She 

is knowledgeable in injury post-rehabilitation, metabolic 

disorders and sport-specific training. She is passionate 

about helping people reach their goals and create a 

healthier lifestyle for themselves through fun, individualized 

workout routines. Jenn stays active through long-distance 

swimming, water aerobics, softball and dance. 

BS Exercise and Sport Science (Western Washington University) 

ACSM Health/Fitness Instructor® 

Reasons Children 

Should Exercise 

In the past, parents worried more about their children being home by the 

time streetlights came on than whether they got the recommended amount of 

daily activity. Today, parents are advised to monitor their children’s body mass 

index (height-to-weight ratio), as the obesity epidemic among children ages 6 

to 19 has reached 15%, almost quadruple what it was in the 1960s. Physical 

activity will not only help today’s children by preventing them from becoming 

obese or helping them to lose weight, if necessary, it will also teach them 

healthy habits that can last a lifetime. The top 10 reasons why kids should 

get plenty of exercise: 

1. Establish a Healthy, Lifetime Habit. Kids who exercise are more likely to 

keep exercising as adults. 

2. Maintain a Healthy Body. Exercise helps children achieve and maintain a 

healthy body weight. 

3. Maintain a Strong Body. Regular physical activity helps build and maintain 

strong, healthy muscles, bones, and joints. 

4. Develop Other Skills Through Team Sports. Exercise aids in the 

development of important interpersonal skills. This is especially true for kids 

who participate in team sports. 

5. Feel Better and Sleep Better. Exercise improves the quantity and quality 

of children’s sleep. 

6. Perform Better in School. Research shows that exercise promotes improved 

school attendance and enhances children’s academic performance. 

7. Develop a Strong Self-Image. Kids who exercise have greater self-esteem 

and better self-images. 

8. Reduce the Risk of Certain Diseases. Participating in regular physical 

activity prevents or delays the development of many chronic diseases for 

children (e.g., heart disease, diabetes, obesity, hypertension) and promotes 

health. 

9. Reduce Anxiety and Stress. Children who are active report fewer symptoms 

of anxiety and depression and have a better overall mood. 

10. Improve Motor Skills. Exercise helps improve children’s motor 

coordination and enhances the development of various motor performance 

skills. 

*Source: American Council on Exercise (ACE) 


By Kenny Williams 

The American College of Sports Medicine recommends 30-45 minutes of activity 3-5 days 

a week to stay healthy, prevent disease, and maintain weight. (www.acsm.org) People 

frequently turn to walking or jogging as a means of achieving these goals. An alternative for 

those who are looking for a fun way to exercise in order to meet these goals and feel healthy 

is biking. A great form of low impact exercise that is easier on your joints than walking or 

running, biking also increases functional strength and endurance. 

As with many exercises, the chance of injury is a concern. People generally think of biking 

injuries in terms of abrasions, bruises, and broken bones resulting from traumatic incidents, 

but overuse injuries are far more common. Overuse injuries are a result of poor posture and/ 

or repetitive motions over a prolonged period of time. The tissues of the body have natural 

limits to the amount of strain they can recover from without injury. If muscles, tendons, or 

ligaments are subjected to prolonged stresses and not allowed to recover properly, then 

overuse injuries occur. Common overuse injuries from cycling include problems in the 

back, neck, and shoulders. Possible causes for these types of injuries include poor bike fit, 

inappropriate style of bike, improper posture, and poor core stability. 

Neck, upper back, and shoulder pain are common complaints for both recreational riders 

and competitive athletes. The rider’s position on the bicycle contributes to these symptoms 

because riders are required to bend forward to reach the handlebars and also need to look 

up to see where they are going. 

Low back pain is another common complaint among cyclists. Insufficient core stability and 

the position of your back when you are riding contribute to these symptoms. The natural 

position for cyclists is to flex the lumbar spine, increasing stress on the structures of the low 

back and increasing pressure in the vertebral discs. This can cause back pain and irritation 

into the buttocks and down the legs. 

The best way to prevent overuse injuries is to ensure you have a proper bike fit. PRO 

Sports Club Seattle offers professional bike fitting, and appointments are available on an 

as-needed basis. 


Good posture 

Poor posture 

Why should you get a 

professional bike fit at 

Seattle Physical Therapy? 

Ensure good posture 

Prevent overuse injuries 

Quicker recovery from an injury 

Optimize power 

Improve comfort 

Maximize efficiency 

Kenny Williams 

Kenny has been a cycling coach and professional bicycle fitter for six years with 

a Wobble Naught certification. He has fit the professional cycling race teams of 

Subway (men’s and women’s) and Team Agisko based in Italy. 

He has earned three Elite National Championships, thirty-five Master National 

Championships (road and track), and fifteen Master World Track Titles. Additionally, 

he is the Master World record holder in the pursuit for ages 35-39. 

The knowledge Kenny brings to PRO Sports Club is unmatched. He believes that with the correct bike 

fit, cycling should be pain free and enjoyable for all ages. For the more competitive cyclist a bike fit is 

essential to meet your full potential while optimizing power and comfort. Lea Stralka, the Seattle Physical 

Therapy Manager, who is also a competitive cyclist, works side by side with Kenny performing bicycle 

evaluations.

In terms of overall weight loss and management, the PRO Sports 

Club’s 20/20 lifestyles program has proven to be a successful tool. 

Clients enrolled in the program receive assistance from PRO Sports 

Club’s doctors, dietitians and personal trainers, all working closely 

together to effectively assist each member in obtaining their health 

and weight loss goals. The following is the story of Ernie, who 

achieved success through the 20/20 lifestyles program. 

Many people join the 20/20 lifestyles program for numerous 

reasons, which include weight loss, exercise benefits, as well as 

nutritional advice. The final straw that caused Ernie to join the 

program was noticing a steady increase in his weight over the past 

5 years. As Ernie said, “It was getting tight on my current waist 

size and when I saw pictures of myself, I would say WOW!, I am 

big!” Another incentive for Ernie joining the 20/20 was seeing his 

fellow Microsoft employees succeed with the program. Ernie was 

convinced that he should give the 20/20 program a try. So how did 

Ernie know that the 20/20 program was working? 

There were numerous signs along the way telling to Ernie that 

it was working. Ernie noted an increase in energy levels, as well 

as a reduction in his waist line, and improvements with his body 

composition. Ernie understood the importance of a consistent 

and dedicated exercise and nutrition program to achieve success 

throughout the 20/20 program. He was in and out of the gym 

20/20 Success Story 

ERNIE LOU 

due to business travel, but overcame this challenge by learning 

to exercise and eat right with the equipment and dining services 

available to him at the various hotels. Ernie states “20/20 provides 

a great program to ‘train your mind’ so that you know what choices 

you are making and the trade-offs that you make.” 

The importance of having support throughout the 20/20 program 

can never be overlooked. Ernie found that having support was 

pivotal to his success throughout the program, “My partner was an 

awesome supporter. He is a great cook so he cooked healthy and 

we both benefited from the program!” Ernie found that by staying 

consistent with his exercise, making a point to schedule it every 

day, and by eating healthy he could reach his goals. 

Success is only defined by how hard you work, and Ernie found 

that doing the stairclimbing machine would give him the best 

caloric expenditure. Ernie says, “The stair climb is my favorite 

since it’s the one that gets my heart rate up and burns the most 

calories!” Ernie found that a reliable and effective way for him to get 

a healthy snack during the day was to have one of the 20/20 meal 

replacement shakes. Ernie enjoyed the shakes so much he was 

heard saying, “The meal replacement shakes with strawberries 

are my favorite!! Even when I was off of the meal replacement 

shakes I would still have one with strawberries on occasion since it 

was convenient and tasted great. The frozen strawberries blended 

in made it taste like a regular strawberry smoothie!” 

The main focus of the 20/20 lifestyles program is to apply scientific 

knowledge regarding health management, nutrition and exercise 


PROFILE 

Weight before: 221 lbs. 

Weight after: 185 lbs. 

Body Fat before: 29.1% 

Body Fat after: 16.8% 

in a way that helps clients become healthier and more active. You may be asking 

how to retain, or improve upon, your results after completing the 20/20 program. 

Ernie attributes his continued success to his new lifestyle becoming “routine and 

part of his mindset.” Like Ernie, you can join the 20/20 program. Through hard work 

and consistency, you too can reach your goals. For every Ernie that completes the 

20/20 program, there are numerous other 20/20 clients just like him with similar 

stories.

By Terri Blair, RD, CD 

Blueberries: 

Would you believe something so small 

and delicious could be so healthful? 

Blueberries contain the phytochemical anthocyanin believed to help with eyes by 

preventing cataracts and glaucoma. They may also delay cellular aging and help the 

heart by preventing blood clots. Why not include some blueberries in your diet today? 

Fresh blueberries are currently in season for the month of July! 

Peach Berry Cobbler 

Makes 6 servings 

Ingredients: 

1 cup whole wheat pastry flour 

1 1/2 teaspoons baking powder 

1/4 teaspoon ground ginger or ground cinnamon 

1/8 teaspoon kosher salt 

2 Tablespoons butter or no trans-fat margarine 

1/3 cup cold water 

4 teaspoons cornstarch 

2 Tablespoons honey 

3 cups fresh or frozen peeled, peach slices 

2 cups fresh or frozen unsweetened blueberries 

1/3 cup nonfat plain yogurt 

1 slightly beaten egg 

Ground ginger or ground cinnamon 

Topping: In a medium bowl stir together whole wheat pastry flour, baking powder, 

ginger, and salt. Using a pastry blender, cut in butter until mixture resembles coarse 

crumbs. In another small bowl stir together yogurt and egg. Add yogurt mixture to 

flour mixture, stirring until just moistened. Set aside. 

Filling: In a large saucepan stir together the water and cornstarch until combined. 

Stir in honey. Add peach slices. Cook and stir until thickened and bubbly. Stir in 

blueberries (raspberries can also be used). Cook, stirring gently, until bubbly. Cover 

and keep the filling hot while finishing the topping. 

Divide filling among six 6-ounce custard cups. Drop the topping from a spoon onto 

the hot filling. Drop 1 mound into each custard cup. Place custard cups on a baking 

sheet. 

Bake at 400 degrees for 15 to 20 minutes or until a toothpick inserted into topping 

comes out clean. Cool slightly. If desired, sprinkle with additional ginger or cinnamon. 

Serve warm. 

Per serving: 170 calories, 5 g fat 

Visit www.blueberry.org/health.htm for the latest health information on blueberries. 

Meet the Cast 

Kathleen Swanson 

Kathleen was one of those 

kids who never walked, 

just started off running. 

She has survived cancer 

three times, sailed around 

the world, served in the 

United States Air Force, 

worked as an Air Traffic 

Controller, and as a Group 

Fitness Instructor for 20 

years. She is still in the 

process of raising her four 

incredible children. Kathleen has completed over 100 

marathons, countless 5K’s and 18 IronMan distance 

triathlons, and she is always training for another event. 

She is currently an indoor cycling instructor and fitness 

specialist at the Seattle PRO Sports Club. 

John Delapena 

John has been teaching 

group fitness for almost 

10 years. It wasn’t until 

he moved to Boise, Idaho, 

in 1996 that he took 

teaching seriously. Since 

then, he has held and 

currently holds multiple 

certifications in group 

fitness and personal 

training. Pilates is what 

interests him the most. 

He loves the philosophy behind it and thinks everyone 

should give it a try because it is definitely here to stay. 

John also believes a well-rounded workout regimen 

must include weight lifting, cardio, and Pilates to 

maintain a balanced physical and mental condition. 

QualIty speech servIces for aDults & 

chIlDren In the prIvacy & comfort of 

your own home. 

Articulation Fluency Language Foreign 

Accent Modification Aphasia Swallowing 

Disorders Voice Memory/Cognition 

JILL REDMOND, MS CCC-SLP 

(425) 736-4927 

jilljred@comcast.net 


PROGRAMS CALENDAR 

July-August 2006 Schedule 

actIvItIes 

PRO Sports Club provides ever-changing, exciting 

activities that appeal to your sense of adventure, 

enrich your social schedule, and provide you with 

the opportunity to take up a new interest. For more 

information on any of these activities, please visit the 

Concierge Desk or club bulletin boards for a flyer. 

Summer Hikes (ages 18 and up) 

Come experience the great outdoors. The hikes for this 

summer have been carefully selected to challenge you 

as well as give you an enjoyable workout with a great 

view. 

Day Saturday 

Time 8 a.m. departure from PRO Sports Club 

Cost $25 (M), $35 (NM) 

Schedule 

July 15 Mount Pilchuck 

July 22 Cascade Pass 

Aug. 12 Kendall Catwalk 

Aug. 26 Mount Dickerman 

Sept. 9 Melakwa Lake 

CPR (ages 14 and up) 

Take advantage of this opportunity to learn or refresh 

your skills and earn a CPR Certification (valid for one 

year). Infant CPR will be covered in the last 20 minutes 

of class and is optional. 

Day Thursday 

Dates July 13 or August 10 

Time 7-9:30 p.m. 

Cost $20 (M), $24 (CM), $35 (NM) 

aQuatIcs 

The Aquatic Center offers four pools in beautiful 

spacious surroundings: a pool for lap swimming; a 

family pool for recreational swimming; a teaching pool 

(two to four feet deep) with a ledge for children to stand 

on; and a deep water, multi-purpose pool for swim 

team, H2O Cardio, and other programs. 

Private Lessons 

For children and adults. Lessons may be scheduled at 

any time with the instructor of your choice or we will 

help find an instructor for you. 

30-Minute Lesson Rates: 

1 person $30-$40 

2 people $22-$26/person 

3 people $19-$21/person 

4 people $16.50-$18.50/person 

Note: Rates based on instructor’s experience. 

Total Immersion: Private Lessons 

Learn to swim any of the four strokes with Total 

Immersion (TI) swimming. This proven method of 

swimming, uses a sequence of drills and has helped 

thousands of people become better swimmers. 

Work with a certified TI coach to learn to swim more 

efficiently. Open to non-members for an additional 

charge. 

One-Hour Lesson Rates: (Member) 

1 person $80 

2 people $72/person 

3 people $62/person 

aDult 

Adult Group Lessons 

Offered for all abilities from beginner to advanced 

swimmers. Become more comfortable in the water 

and advance your techniques. Pick up a flyer for more 

information. 

Days M/W or T/Th 

Dates June 26-July 23 or July 24-Aug. 20 

Cost 2 days/week = $78 (M) 

H2O Cardio: Aquatic Group Fitness Classes 

These classes are the perfectly balanced workout 

with reduced impact exercise. Easy on the joints and 

challenging to the muscles. 

Organized workouts, competitions, and clinics for 

swimmers age 18 and over of all abilities. Team 

members may compete in local Masters Swim meets. 

A workout schedule is available in the Aquatic Center 

or online at proclub.com. 

Aqua Conditioning 

This is a great aerobic workout. Beginners are welcome 

and can easily work at their own level, while advanced 

participants can push their limits. Each class finishes 

with strength and resistance conditioning. 

Days M/W/F 

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

Cost 10-class punch card for $27.50 

H2O Circuit 

Join Personal Trainer Justin Berry for a different 

kind of power lunch break. He will guide you 

through a challenging mix of shallow and deep water 

cardiovascular exercise and toning. Athletes will enjoy 

this energetic workout. 

Days Tuesday/Thursday 

Time 12:15-1:05 p.m. 


H2O Cardio 

This class, held in deep water, challenges your balance 

and core strength while supported by buoyancy 

equipment. This wake-up workout with its fun music 

will leave you energized for the weekend. 

Day Saturday 

Time 9-10 a.m. 


Hydro Fitness 

Get your heart pumping with this energizing workout 

using a mix of cardio and strength training exercises. All 

levels are welcome for this fun and energetic class. 

Days Monday/Wednesday 

Time 8:15-9:10 a.m. 

Cost Free 

Water Pump 

Enjoy the combination of resistance and cardio 

exercises for total body conditioning. The workout can 

be adapted for all fitness levels. 


Time 7-8 p.m. 


MASTERS SWIM TEAM (ages 18 and up) 


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

Cost 10-class punch 

card for $27.50 

56 PRO PULSE JULY-AUGUST 2006 (M)=Member, (CM)=Child of Member, (NM)=Non-Member

Try Total Immersion (ages 18 and up) 

This class introduces some of the Total Immersion drills 

that are important for balance and core propulsion. This 

class is a great precursor to Triathlon Swim Training 

class. Requirements: Comfortable with swimming and 

kicking the length of the pool. 

Days Monday/Wednesday/Friday 

Dates Aug. 14, 16, 18 

Time 6:15-7 a.m. 

Cost $90 (M) 

TI - Freestyle Made Easy 

(ages 18 and up) 

This class is designed for swimmers who can 

comfortably swim 25-50 yards and who would like to 

improve their swim technique for increased fitness 

and enjoyment. The class is also ideal for triathletes 

and masters swimmers who would like to improve 

their performance. You will learn a series of drills that 

begin with simple balance positions and progress 

seamlessly to whole-stroke swimming. Video analysis 

and classroom time are included. 

With Eric Preston 


Dates July 11-27 

Time 6:45-8 a.m. 

Cost $375 (M), $450 (NM) 


Dates August 7-23 

Time 12:00-1:15 p.m. 

Cost $375 (M), $450 (NM) 

With Helenita Jacobs 


Dates TBA 

Time TBA 

Cost $375 (M), $450 (NM) 

Total Immersion: Learn to Swim 


This class provides breath awareness and relaxation 

techniques for adults who may be uncomfortable in the 

water, cannot swim or float, or have fear of putting their 

face in the water. This two-day class includes learning 

breathing techniques in a classroom setting and then 

in the pool to learn to float and glide through the water. 

After completion, sign up for “Fish Like Freestyle.” 


Dates July 18 & 20 or August 15 & 17 

Time 12:30-1:15 p.m. 

Cost $40 (M), $70 (NM) 

Total Immersion: Create a Workshop 

Are you interested in doing a Freestyle Workshop but 

the days and times of the scheduled workshops don’t 

fit into your schedule? Get three to five people together 

and create a workshop. Workshops for other strokes 

may be created as well. Ages 18 and up. 

Cost $375 (M), $450 (NM) 

Triathlon Swim Training (ages 18 and up) 

Do you need help to become a stronger, more efficient 

swimmer for your races? This training will focus on 

building endurance while using Total Immersion drill 

techniques to improve efficiency. The class is best for 

the first time triathlete to the Ironman. Class includes 

videotaping for stroke analysis. 


Session 7 July 10-August 2 

Session 8 August 7-30 

Time 7-8 a.m. 

Cost $35 (M) 

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

youth 

BABY AQUATICS– 

PARENT/TOT PROGRAM 

(ages 6 months-3 years) 

This class introduces the child to a 

pool environment with games and 

songs. Instruction focuses on basic 

skills to help coordination, increase 

safety around a pool, and teach 

parents how to make swimming fun 

for the entire family. Pick up a flyer 

for a complete schedule. 

JUNE 26-AUGUST 20 

MONDAY, SATURDAY, SUNDAY 

$70 (M), $84 (CM) 

WEDNESDAY 

$80 (M), $96 (CM) 

Youth Group Lessons (ages 3 years & up) 

Lessons are divided into two age groups. The “Pre” 

series is for ages 3-5 years, and the “Youth” series is for 

children ages 6-17 years. Pick up a flyer for a complete 

schedule. 

Weekdays 

Days M/W, M, W, Tu/Th, Tu, Th, or F 

Dates June 26-July 21, July 24-Aug. 18 

Cost $29-78 (M), $35-94 (CM) 

Weekends 

Days Saturday or Sunday 

Dates July 1-23, July 29-Aug. 20 

Cost $29-39 (M), $35-47 (CM) 

PRO’s U.S.A. Swim Team (ages 6-18) 

PRO Sports Club invites you to join our year-round swim 

team. Practices take place Monday through Saturday, 

dependent on ages and abilities. The team competes in 

local, regional and national meets throughout the year. 

New swimmers must schedule a tryout before joining 

the team. Contact Justin Berry for more information at 

(425) 895-6588 or jberry@proclub.com. 

camps 

The perfect opportunity for your kids to try a new 

sport or jazz up their existing skills while getting some 

exercise and meeting new friends. 

actIvItIes 

All Sport Camp (ages 7-15) 

These camps are filled with a variety of sports to help 

each child become a better, well-rounded athlete. 

Please make sure your child brings their swimsuit to 

camp each day. Each child receives a t-shirt, daily lunch 

(catered by the Bistro), and a camp picture/certificate. 

Indoor 

Includes a wide variety of sports such as basketball, 

soccer, kickball, racquetball, wallyball, badminton, 

swimming, and dodgeball. Drop off and pick up is in 

the Pavilion. 

Days Monday-Friday 

Dates July 24-28 (Advanced, ages 9-15) 

August 14-18 (Youth #2, ages 7-13) 

Time 9 a.m.-3:30 p.m. 

Cost $235 (M), $250 (CM), $275 (NM) 

Outdoor 

This camp combines the fun of All Sport Camp with 

the ability to enjoy the outdoors. Campers engage in 

a variety of sports including soccer, volleyball, tennis, 

basketball, and baseball. At noon each day, PRO Sports 

Club shuttles will transport the kids back to the club for 

the second part of camp. Drop off is at Grasslawn Park 

and pick up will be in the Pavilion. Please be sure to 

wear sunscreen each day. 


Dates August 21-25 (Youth #3, ages 7-14) 

Time 9 a.m.-3:30 p.m. 

Cost $250 (M), $270 (CM), $300 (NM) 

DIscovery Bay 

Discovery Camp (ages 5-10) 

This camp includes etiquette, Mad Science, swimming, 

movie, and lunch. The etiquette portion will include 

a day of cooking two popular dishes for kids. Mad 

Science includes learning about chemistry, energy, and 

static electricity while analyzing different foods for salty, 

sour, bitter or sweet. Lunch is provided by the Bistro. 


Dates July 17-21 or August 21-25 

Time 9 a.m.-3 p.m. 

Cost $240 (M), $259 (CM), $274 (NM) 

Jump Rope Camp (ages 5-10) 

Jumpers learn single rope tricks, partner skills, Double 

Dutch, and long rope. On the final day of camp there is 

a performance for the parents. 

Days Monday-Thursday 


Time 9-11:30 a.m. 

Cost $110 (M), $132 (CM), $156 (NM) 

Kids in the Kitchen Summer Camp 

(ages 5-10) 

It’s time to play with your food! Little chefs enjoy a week 

long cooking adventure. Decorate a chef’s hat, have fun 

creating food art, wearable food, and enjoy making and 

eating healthy snacks and tasty treats all week long. 


Dates July 10-14 

July 24-28 

August 7-11 

Time 9:30-11:30 a.m. 

Cost $155 (M), $186 (CM) 


pavIlIon 

Friends of Hoop Skills Camp 

(ages 11-18) 

Join Friends of Hoop Coach Jim Marsh, other coaches, 

and some of his standout high school players for this 

three-day camp. The techniques taught help players 

significantly raise their level of play. This camp is 

modeled after the NIKE Skills Academy and its unique 

teaching methods. 

TOPICS COVERED: 

- Balance on the court (playing low-high) 

- Defensive mentality and positioning 

- Offensive maneuvers 

- Mental and physical approach to the game 

Days Monday-Wednesday 

Dates August 28-30 


Cost $120 (M), $135 (CM), $150 (NM) 

Junior Hoops Camp 

(ages 5-9) 

These camps are designed specifically for younger 

players, allowing them to develop their skills with 

other children of similar age and ability. Each day 

includes sessions of both large group drills and small 

group station work focusing on various fundamentals 

of basketball. These camps have proven to be an 

excellent way for young players to gain team building 

skills and have fun while developing as basketball 

players. Each child receives a basketball and a t-shirt. 


Dates July 5-7 (Junior Camp #2) 


Cost $120 (M), $135 (CM), $150 (NM) 

Summer Hoops Camp 

(ages 6-15) 

The camps provide an opportunity for players to 

experience growth in their knowledge and skill of the 

game of basketball. Sessions include large group drills, 

small group station work, and scrimmaging. Lunch 

and a movie will be provided daily. Each child receives 

a t-shirt and a camp picture/certificate. 


Dates July 10-14 (Youth #1, ages 6-12) 

July 31-August 4 (Advanced, ages 9-15) 

August 7-11 (Youth #2, ages 6-12) 

Time 9 a.m.-3:30 p.m. 

Cost $235 (M), $250 (CM), $275 (NM) 

Summer Sports Performance Camp 

(ages 12-17) 

Get the edge on the competition and improve your 

athletic performance in any sport. Learn how to 

efficiently accelerate, decelerate, change direction, 

and jump higher through strength and conditioning, 

speed and agility, and plyometric programs. This 

camp teaches efficient movement, functional strength 

and flexibility, explosive power, balance, and injury 

prevention to enhance athletic performance. Includes a 

free t-shirt and a Workout Plan Notebook. Registration 

d eadline is one week prior to each camp. 



Time 1:30-3:30 p.m. 

Cost $135 (M), $150 (CM), $175 (NM) 

Group Discount - sign up four or more children together and receive 

25% off for each child. 

racQuetBall 

Junior Summer Camp (ages 7-15) 

Day Monday-Wednesday 

Date July 10-12 or August 14-16 

Time 1:30-3 p.m. 

Cost $85 (M), $102 (CM), $120 (NM) 

tennIs 

J.E.T. League (ages 10-18) 

The Junior Eastside Tennis League is for unranked 

junior players from the Eastside and Seattle areas. 

Matches with various local clubs are scheduled every 

Friday during the summer months. The PRO Sports 

Club’s team will consist of 50 players with coaching 

from USPTA certified pros. This is a great way to get 

over 100 hours of practice play. Certificate awards for 

each junior’s progress. 


Dates June 19-August 25 (no class 7/4) 

Time 1:30-3 p.m. 

Cost $375 (M), $450 (CM), $600 (NM) 

Junior Summer Camp (ages 10-18) 

Our USPTA staff will run the participants through 

intensive practice on stroke production, rules, scoring, 

and teach the fun of playing tennis. Concentration will 

be on stroke mechanics, ball machine practice, with 

certificate awards for each junior progress. 

Ages 4-7 


Dates July 3-7 (Camp #2) 

July 17-21 (Camp #3) 

July 31-August 4 (Camp #4) 

August 14-18 (Camp #5) 

Time 9-10 a.m. 

Cost $130 (M), $145 (CM), $160 (NM) 

Ages 8-12 



July 24-28 (Camp #8) 



Time 9-10:30 a.m. 

Cost $150 (M), $180 (CM), $210 (NM) 

Ages 13-18 



July 24-28 (Camp #13) 



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

Cost $150 (M), $180 (CM), $210 (NM) 

PARENTS NIGHT OUT 

(ages 3-10 years) 

Let us watch your 

children while you 

enjoy a night out. 

Your children will 

enjoy an evening of 

swimming, dinner, 

and a movie. 

Sign up at the 

Front Desk by 1 

p.m. each Friday. 

FRIDAYS, 6-10 p.m. or 

SATURDAYS, 5:30-9:30 p.m. 

$35 (M), $42 (CM) 

NOTE: $20 for each additional child 

in same family. 

FOR MORE INFORMATION CALL 

DISCOVERY BAY AT (425) 861-6247. 

DIscovery Bay 

CHILD CARE 

Leave your children with us for up to 

six hours. Reservations are required. 

Call (425) 861-6247 or online at 

proclub.com on the Youth page. 

On-site 

6 weeks – 11 months $7.50/hour 

12 months – 3 years $7/hour 

4 years and up $6.50/hour 

Off-site 

6 weeks – 11 months $8/hour 

12 months – 3 years $7.50/hour 

4 years and up $7/hour 

Seattle Hours 

Monday – Saturday 

8:30 a.m. – 1 p.m. 

Sunday 

9 a.m. – 1 p.m. 

Bellevue Summer Hours (May 28-August 31) 

Monday – Friday 

8:30 a.m. – 8:30 p.m. 

Saturday – Sunday 

8:30 a.m. – 4 p.m. 

BIRTHDAY PARTY 

PACKAGES (ages 2-10 years) 

Let PRO Sports Club make your 

child’s birthday a special event 

they’ll never forget. Gym and pool 

party packages are available. 

Packages include birthday 

cake, pizza, soda, paper goods, 

balloons, set and clean up, facility 

rental, and a party instructor. 

Additions are available. 

PRICES: 

Ages 2-5 $300 (party of 10) 

$400 (party of 15) 

Ages 6-10 $300 (party of 10) 

$405 (party of 15) 


20/20 ALUMNI EVENTS 

MINDFUL EATING 

THURSDAY, 

JULY 20, 2006 

6-7:30 P.M. 

BISTRO CLUB ROOM 

$40 

fItness center 

Personal Training 

Our nationally accredited personal trainers are ready 

to evaluate your fitness level and design a personal 

fitness program just for you. Whether you meet three 

times per week, twice weekly, once a week, once every 

other week, or once in a while to freshen up your 

program depends on what you need to achieve your 

goals. Reserve your personal training appointment at 

any Concierge Desk. 

FREE–Initial Consultation 

Did you know that all members are entitled to a 

complimentary Initial Consultation with a personal 

trainer? Your personal trainer will spend one hour 

with you reviewing your health history, initial body 

measurements, and conduct a body composition 

analysis to establish fitness goals and get you started on 

a plan that works for you. Upon completion of your intial 

consultation, we recommend you set up a program 

design with a personal trainer. This service is available 

in both Bellevue and Seattle locations and may be 

scheduled at the Front Desk or Concierge Desk. 


Do you emotionally eat? 

Do you rush through your meals? 

Do you always go back for seconds? 

Join PRO registered dietitians, Lida Buckley & 

Megan Nicoletta, to learn how eating mindfully can 

make mealtimes more enjoyable. Three-course 

meal will be provided. 

20/20 INTRODUCTION 

SEMINARS 

JULY 11, 6-8:30 P.M. 

JULY 25, 6-8:30 P.M. 

FREE–Equipment Orientation 

Feel safe and confident using the exercise equipment 

and learn your way around the Fitness Center. Just 

by attending, you will receive basic program design 

guidelines. Juniors are required to attend a session 

prior to using the facilities. Come dressed for exercising. 

Sign up at any Concierge Desk. 

Adults (one-hour) 

Monday 6 p.m. 

Tuesday 6:30 a.m., 12 p.m., 7 p.m. 

Wednesday 7:30 p.m. 

Thursday 6:30 a.m., 12 p.m. 

Saturday 2:30 p.m. 

Ages 8-11 (half-hour) 

Tuesday/Thursday 5 p.m. 

Saturday 11 a.m. 

Ages 12-16 (half-hour) 

Monday/Wednesday 5 p.m. 

Saturday 11 a.m. 

Body Composition Analysis 

For only $25, you can learn your estimated body 

composition in a matter of minutes. Bioelectrical 

impedance accurately estimates your percentage 

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

Concierge Desk. 

FREE–Blood Pressure Checks 

Ask any Fitness Specialist to take your blood pressure. 

Group fItness 

We offer many dynamic and diverse formats including 

indoor cycling, circuit training, step, Yoga, Pilates, 

kickboxing and more. Flyers for all classes are available 

at any Concierge Desk. Please visit our website at 

proclub.com for the most current class schedule. 

Schedule subject to change. 

FREE–Classes 

Our classes are great whether you enjoy complex 

stylized choreography or a hardcore athletic workout. 

All classes are co-ed (unless specified). Open to ages 

14 and up and adaptable to all fitness levels. 

Bellevue 

Amazing Abs Low Impact 

BabyRobics S-t-r-e-t-c-h 

Cardio Core Total Kickboxing 

Cardio Funk Step 

Seattle 

Amazing Abs Total Kickboxing 

Yoga 


Dates August 1-September 28 

Time 6-7:25 a.m. 

Cost $80 

Boot Camp (Bellevue) 

Come prepared for an outdoor 

workout adventure! Plan on 

being pushed (encouraged) 

while running and conditioning 

your body - rain or shine. T-shirt 

included upon completion of 

class. Two-month sessions offered 

April-September. Ages 18 and 

older. 


Dates August 2-September 27 

Time 7-8:25 a.m. 

Cost $80 

Cardio Explosion (Bellevue) 

Intense cardio intervals using treadmills, ellipticals, 

steppers and cycles. Within weeks you will notice a 

vast improvement in speed and cardiovascular fitness. 

Taught by our personal trainers. Sign up monthly. 

Days Tuesdays/Thursdays 

Time 6-6:55 p.m. 


or $4.50 per session 

Circuit Conditioning (Seattle) 

Get the most out of your workout by combining cardio 

and strength components in this challenging series 

of exercise stations. Includes lunges, jumping rope, 

squats, core work, speed and agility drills, indoor 

cycling and upper body strengthening utilizing tubing 

and weights. 

Schedule 

Tu or Th 9:30-10:25 a.m. 

Saturday 9:45-10:40 a.m. 




Circuit Training (Bellevue) 

A blend of energizing cardio work with solid muscle 

toning. Experienced instructors will add variety to your 

workout through the use of cardio equipment and 

strength training techniques while motivating you to 

achieve the results you desire. Co-ed and women’s only 

classes are offered several times per week. Pick up a 

flyer for more information. 

Schedule 

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

Tu or Th 7-7:55 a.m. 

Saturday 9-9:55 a.m. 

M, Tu, W, or Th (Women’s) 10-10:55 a.m. 

M, Tu, W, Th, or F 12-12:55 p.m. 

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



Extreme Body Makeover 

This class places you outside your comfort zone and 

pushes you to achieve your fitness goals. Class includes 

pre and post body composition tests and circumference 

measurements to substantiate your improvement 

from start to finish. This total body workout includes 

cardiovascular exercise, strength training, and flexibility 

using bars, dumbbells, stability balls, balance boards 

and bands. Taught by our personal trainers. 

Schedule (Bellevue) 

M/W 6-7:10 a.m. 

9:15-10:25 a.m. 

5:45-6:55 p.m. 

Tu/Th 6-7:10 a.m. 

12:15-1:25 p.m. 

5:45-6:55 p.m. 

Cost $50 (M) 

Indoor Cycling 

Our Indoor Cycling classes are a wonderful way to go 

for a ride with an experienced instructor without ever 

leaving the building. If you are an experienced cyclist 

or a newcomer and would just like a great cardio and 

leg workout, please come and enjoy. Pick up a flyer for 

more information. 


M, W, or F 6-6:55 a.m. 

Tu or Th 7-7:55 a.m. 

M, W, F, Sa, or Su 9:15-10:10 a.m. 

M, Tu, W, Th, or F 12-12:55 p.m. 

M, Tu, W, or Th 6-6:55 p.m. 

Cost 10-class punch card 

for $27.50 


Schedule (Seattle) 

M or W 6:30-7:25 a.m., 12-12:55 p.m., or 

6-6:55 p.m. 

Saturday 8:45-9:40 a.m. 



Tred & Shed 

Develop your running technique through a variety of 

running workouts led by PRO Sports Club personal 

trainers and instructors. Class includes pyramid, 

interval, and tempo training coupled with focus on form 

and performance enhancement. For a “brick” workout 

consider attending 9:15 a.m. Indoor Cycling prior to 

Tred and Shed for superior results. 

Days Monday, Wednesday, or Friday 

Time 10:30-11:25 a.m. 


Pilates Mat 

Our Pilates Mat classes move you through a series of 

fluid and energizing exercises that stretch, strengthen, 

and streamline. This format helps you build stamina 

while enhancing performance and core strength. Sign 

up monthly. 


M/W (Intermediate) 10:45-11:40 a.m. 

(Beginning) 11:45 a.m. - 12:40 p.m. 

Tu/Th (Beginning) 7:15-8:10 a.m. 

(Beginning) 7-7:55 p.m. 

Cost 2 days/week classes, $50 (M) 

SUMMER 

SPECIAL 


Tu/Th (All levels) 6:15-7:10 p.m. 

Cost $25 (M) 

Pilates Circuit (Bellevue) 

Th (Level 2) 6-6:55 p.m. 

F (Level 2 & 3) 1-1:55 p.m. 

Cost $76-$95 (M) 

FLOWER OF THE MONTH 

JULY-DELPHINIUM 

Pilates Reformer (Bellevue) 

Learn skills & movements to help you progress to higher 

levels while working to increase your whole body strength 

and flexibility. Beginners to advanced are welcome to 

attend month long progressive classes. 

Schedule 

M or W (Level 1 & 2) 6-6:55 a.m. 

M or W (Level 1 & 2) 12:45-1:40 p.m. 

M or W (Level 1 & 2) 5-5:55 p.m. 

Tu or Th (Level 1 & 2) 9:15-10:10 a.m. 

Tu or Th (Level 3) 9:30-10:25 a.m. 

Tu (Level 1 & 2) 10:30-11:25 a.m. 

Tu (Level 3) 11:15 a.m.-12:10 p.m. 

Tu or Th (Level 3) 11:30 a.m.-12:25 p.m. 

Tu (Level 1 & 2) 6-6:55 p.m. 

Tu (Level 1 & 2) 7-7:55 p.m. 

Friday (Level 1 & 2) 11-11:55 p.m. 

Friday (Level 2 & 3) 12-12:55 p.m. 

Cost $56-$95 (M) 

Open Heart & ardent attacHment 

Delphinium (Larkspur) originated, according to 

legend, during the Battle of Troy. Achilles’s 

mother requested that her son’s armor be 

given to the most heroic Greek Warrior. 

The armor was given to 

Ulysses, although the 

brave Ajax expected to 

be chosen, and, because 

of his dejection, Ajax 

killed himself. The small blue 

larkspur began to grow where the 

blood of Ajax spilled. 

AUGUST-GLADIOLUS 

fLOwer Of tHe GLadiatOrs 

Considered to be the flower of the Gladiators, 

the gladiolus has also been called sword lily, 

because of the shape of the leaves. In Latin, 

gladiolus means “sword.” 

CALL (425) 861-6280 TO ORDER YOUR FLOWERS 


Sculpt in 4 Weeks (Bellevue) 

This group strength training class uses weighted bars, 

dumbbells, medicine balls, stability balls, and tubing. 

Sculpt your body as you develop strength, endurance, 

and balance. 

Schedule 

M/W 6-7:25 a.m. 

12-12:55 p.m. 

Tu/Th 7:30-8:55 p.m. 

Cost 55 min. $30 (M) 

1 hr., 25 min. $35 (M) 

Tai Chi (Bellevue) 

This class leads you through a very powerful form of 

exercise – both internal and external. Come learn to 

ground, center, and balance the body all while gaining 

a greater peace of mind. Taught by Terry McKinnon. 

Sign up monthly. 

Days Mondays/Wednesdays 

Time 12-12:55 p.m. 

Cost $35 (M) 

Yoga 

Build strength, stamina, and flexibility while lowering 

stress and releasing tension. Learn breathing 

techniques, inversions, twists, and backbends in a 

progressive and safe way. Increase the connection 

between mind and body. Sign up monthly. 


M/W (Beginning) 8-9:15 a.m. 

(All levels) 10:30-11:45 a.m. 

(All levels) 6-7:15 p.m. 

(All levels) 7:30-8:45 p.m. 

M/W/F (Advanced) 6:30-7:45 a.m. 

Tu/Th (All levels) 6:30-7:45 a.m. 

(All levels) 10-11:15 a.m. 


(All levels) 5:30-6:45 p.m. 


Fri. or Sat. (All levels) 10:30-11:45 a.m. 

Cost 55 min. 2 days/week classes, $35 (M) 

1 h. 15 min. 1 day/week classes, $25 (M) 

2 days/week classes, $45 (M) 

3 days/week classes, $65 (M) 

Private Sessions $65/hour 

SUMMER 

SPECIAL 


Tu/Th (All levels) 6:30-7:25 a.m. 

Sat. (All levels) 10:45 a.m.-12 p.m. 

Cost 2 days/week classes, $25 (M) 

1 day/week classes, $15 (M) 


youth 

Junior Karate (Bellevue) 

Develop a strong self-image and positive attitude. 

Classes focus on safety awareness, basic skills, moves 

and general knowledge for youth at all skill levels. 

Ages 5-12. 

Day Saturday 

Dates July 1-August 26 

Time 9-9:55 a.m. 

Cost $90 (M), $108 (CM) 

Kids Super Fitness (Bellevue) 

A variety of fitness games and fun activities that 

focus on improving endurance, strength, speed, 

agility, and hand/eye coordination. Taught by 

PRO Sports Club Personal Trainer Bob Carlstrom. 

Ages 8-15. Sign up monthly. 


Time 4:30-5:25 p.m. 

Cost $35 (M) 

Teen Super Circuit (Bellevue) 

This class provides specific workouts designed to 

build strength and cardiovascular fitness in teenagers. 

This blend of energizing exercise led by experienced 

instructors will add variety to your workout through 

the use of cardio equipment and strength training 

techniques while motivating you to achieve the results 

desired. Classes incorporate a traditional circuit training 

format fused with activities designed to enhance speed, 

agility, and hand/eye coordination. Ages 13-18. 


Time 5-5:55 p.m. 

Cost $35 (M) per month 

Just for Kicks (Bellevue) 

A youth exercise and weight loss class designed to 

build a healthy lifestyle through activities that are fun 

and vigorous. 

Days Monday-Thursday 

Dates July 3-August 31 

Time 4-4:55 p.m. 

Cost $550 (M, CM) 

free SPECIAL SESSION! 

YOGA (SEATTLE) 

Build strength, stamina, and flexibility 

while lowering stress and releasing 

tension. Learn breathing 

techniques, inversions, 

twists, and backbends 

in a progressive and 

safe way. 

Please bring your own 

mat to class. 

monDay, 7-7:55 p.m. 

stuDIo a 

FREE! 

No sign up 

required! 

Our Pavilion consists of four basketball courts where 

we offer a wide range of sports and programs for 

virtually every age group. Leagues, camps, and clinics 

provide a chance for athletes to improve their skills and 

conditioning in a fun, organized, and team environment. 

For more information on any of our programs or to 

schedule a lesson please contact Shawn Smith at 

ssmith@proclub.com or (425) 861-6267. 

Private Basketball Lessons 

Our coaching staff is ready to work with players of all 

ages and abilities. Lessons are available for individuals, 

small groups or entire teams. View our coaching staff 

at proclub.com. 

Private 

30 minutes $35 


Semi-Private (2-4 players) 

30 minutes $20/player 


aDult 

pavIlIon sports 

Badminton Club 


Indoor badminton is offered four days a week in the 

Pavilion. The fee includes the cost of all feathered 

shuttlecocks. Please bring your own racquet. Ages 15 

and up. Membership expires 12/31/2006. 

Schedule 

Tuesday & Friday 8:30-10:45 p.m. 

Thursday 12-1:30 p.m. 

Sunday 5-7:30 p.m. 

Sunday (family) 4-5 p.m. 

Cost $120 Annual Dues or 

$40 10-class Punch Card or 

$5 drop-in fee for each visit 

Note: League play also available, contact Annie Poh for more 

details: poh_annie@hotmail.com. 

Table Tennis 

Test your skills against excellent competition. Sessions 

are designed to accommodate players of various skill 

levels. They include drop-in round robin play as well 

as league competitions (divisions A, B, and C). All 

necessary equipment is provided. For more information 

contact Chris Young by e-mail, cyoung@proclub.com. 

Annual Dues (Expires 12/31/2006) 

Cost $60 July-December 

$50 August-December 

(includes all drop-in and league play) 

Drop-In 

Days Tuesdays 

Dates Now through December 31, 2006 

Time 5:30-8 p.m. 

Cost $30 10-class Punch Card 

Volleyball Drop-In 

Two nights a week are reserved for you to 

compete against other members of the club. 

Volleyball is open to players of all abilities. 

Members are responsible for setup and take 

down of nets. All equipment is stored in closet 

#15. 

Day Thursday 

Time 7:30-10:45 p.m. 

Day Sunday 

Time 7:30-9:45 p.m. 


Racquetball is an exciting game that offers a great 

workout at any level of play. We have seven racquetball 

courts and offer racquet rentals at the Concierge Desk 

for $3 per racquet. 

Private Lessons 

Arrange lessons with the Front Desk Concierge. 

Private 

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

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

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

Semi-Private (2 players) 

30 minutes $25/p (M), $30/p (NM) 

45 minutes $33/p (M), $38/p (NM) 

60 minutes $38/p (M), $43/p (NM) 

aDult 

Discover Racquetball 

This is the best program for getting started. Includes 

a new racquet, eye guards, a can of balls, and a 60minute 

lesson that will cover the basics of racquetball. 

Day Thursday 

Date July 13 & August 10 

Time 6-7 p.m. 

Cost $80 (M), $86 (CM) 

LADDER PLAY 

an ongoing program that offers great 

competition with flexibility. compete 

with other ladder players to improve your 

game, ranking and rating. access the 

ladder online at proclub.com and play 

matches at your convenience. 

first-time players are required to sign up 

with racquetball pro donna triemstra by 

e-mailing dtriemstra@proclub.com. 

racQuetBall 

FREE–Co-Ed Beginner Clinic 

Racquetball is 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 one hour lesson. Offered quarterly. Ages 18 and 

up. Members only. 

Date Thursday, August 3 

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

Take advantage of the opportunity to learn from our 

Squash Pro Azam Khan, from the legendary Khan 

Squash Dynasty, or simply reserve one of our nine 

international squash courts. 

Lessons 

Your private or new video lesson may be arranged 

through the Concierge Desk in person or by calling (425) 

885-5566 with at least one day’s notice. Cancellations 

made less than 24 hours ahead of scheduled time will 

be charged full lesson amount. 

Private 

(Beginner through Advanced) 

During a one-on-one session, your instructor will work 

with you to help with stroke mechanics, shot selection, 

game strategy and better serves. 




Video 

Record any match play to bring home on DVD. Your 

instructor will analyze the video and coach you on 

court position, shot selection, technique, strategy, serve 

and serve return. See how it will improve your overall 

game. 



DVD $10/recording 

Ladder Play 

Compete with other ladder players to improve your 

ranking and rating. Play at your convenience with 

this ongoing program. Visit proclub.com or contact 

our Squash Pro Azam Khan, for more information at 

(425) 861-6235. 

JUNIOR CLASSES 


An opportunity for players to improve their 

game, develop their skills and meet other junior 

players for ongoing play. Sign up monthly. 

MONDAYS 

4-5 P.M. 

JULY 10-31 or AUGUST 7-28 

$40 (M), $48 (CM), $64 (NM) 

JUNIOR 

SUMMER 

CAMP 


sQuash 

aDult 

FREE–Co-Ed Beginner Clinic (ages 18 & up) 

Learn or improve your squash game. Review your 

forehand and backhand technique, as well as your 

serve and service return. Sign up required. 

Day Thursday 

Dates July 6 or August 3 

Time 5-6 p.m. 

Discover Squash (ages 18 & up) 

Take advantage of this special class and learn the game 

of Squash. Join Kirk for a one-hour clinic and receive a 

new racquet, a can of balls and a lesson. 

Day Thursday 

Date July 13 or August 10 

Time 5-6 p.m. 

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

FREE - Round Robin (ages 18 & older) 

Show up and play with others of all levels. This is a 

great opportunity to meet new steady partners. Courts 

are reserved for the days and times below. 

Schedule 

Mondays (Co-ed) 5-8 p.m. 

Wednesdays (Co-ed) 5-8 p.m. 

Wednesdays (Women Only) 9-11 a.m. 

youth 

Junior Clinics (ages 7-15) 

MONDAY-WEDNESDAY 

1:30-3 P.M. 

JULY 10-12 or 

AUGUST 14-16 

$85 (M), $102 (CM), 

$120 (NM) 

FREE–Round Robin 

Courts are reserved for the days and times below. Come 

for a fun evening of informal competitive play with 

players of all levels. This is a great way to meet other 

club players. Sign up by noon on the day of event at the 

Front Desk Concierge. 

Schedule 

Mondays (Women) 5:30-7:30 p.m. 

Wednesdays (Men) 5:30-8:30 p.m. 

Azam will work with young players conducting drills, 

games, competition >> & instruction, Photo by Gerald making it Pope fun for all. 

Day Wednesdays 

Time 4-5 p.m. 

Cost $15/class (M), $18/class (CM) 


PRO Sports Club offers an outstanding tennis facility 

with six indoor courts. In order to reserve a tennis 

court, you must be a tennis member.* However, nonmembers 

are welcome to take tennis lessons and 

members are welcome to bring non-members as 

guests for a fee of $16.** We offer racquet rentals 

for $3 per racquet. Balls are sold in the Pro Shop for 

$3.50 (plus tax). 

*Court reservations can be made through the Concierge 

Desk in person or by calling (425) 885-5566. 

**A non-member is limited to one guest visit per 

month. 

aDult 

Ladder 

Compete with other ladder players to improve 

your ranking and rating. New players are always 

welcome. Visit proclub.com or contact Paul 

Moseby for more details at (425) 861-6230 or 

pmoseby@proclub.com. 

FREE–Weekly Activities 

Tennis members only. 

Drop and Drill 

Geared for players 3.0 and up, to practice hitting drills 

with others. After an extended warm up routine, players 

are paired into doubles matches. Drop and Drill is an 

excellent opportunity to meet other players and improve 

your tennis. 

Day Saturdays 

Time 12-1:30 p.m. 

Perfect Match 

Meet a new tennis partner and become familiar with 

the tennis program. 

Day Sundays 

Time 12-1:30 p.m. 

tennIs 

Mixed Doubles Social (Tennis members only) 

FREE–Mixed Night Social (level 3.0-4.5) 

Join your favorite pro for mixed doubles fun. Bring 

your partner or we can find someone for you. Tennis 

members only. 

Day Friday, July 7 or August 4 

Time 7-8:30 p.m. 

Blind Calcutta 

Come join us for a fun night of mixed doubles and a 

chance to win various prizes. Every team entered will 

have a chance to win gift cards. Must enroll as a team. 

Tennis members only. 

Day Friday 


Time 7-9 p.m. 

Cost $20/Team (M) 

Fun Flights (Tennis members only) 

Dates June 27-August 24 (no class 7/4-7/6) 

Schedule 

Flights 1 & 2 W 10:30 a.m.-12 p.m. 

Flights 3 & 4 Th 10:30 a.m. -12 p.m. 

Seniors Flights Th 9-10:30 a.m. 

Cost $15 


Evening Tennis 


Enjoy your evening on the court. This class is for 

Beginners – Strong Intermediate level players. 

Beginner-Advanced/Beginner 

Beginners will improve on the fundamentals while 

achieving a good workout. Drills and games are used 

to get you moving, improving, and having fun. 

Day Mondays 

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

Date/Cost July 3-31: $100 (M), $180 (NM) 

August 7-28: $80 (M), $144 (NM) 

Intermediate 

Intermediate level players should bring their racquet 

and energy for a session of training designed to 

increase their on-court intensity. The no-nonsense 

drills will keep you moving as well as help you get the 

most out of your time on the court. 

Day Tuesdays 

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


August 1-29: $100 (M), $180 (NM) 

Beginner 


Time 12-1 p.m. 


August 2-30: $100 (M), $180 (NM) 

Intermediate 

Day Mondays 



August 7-28: $80 (M), $144 (NM) 

Day Tuesdays 



August 1-29: $100 (M), $180 (NM) 

Drills, games and 

supervised play. 

Must have Sunny’s 

approval to enroll. 

SIGN-UP 

MONTHLY. 

tennIs wIth Darrell aBanG 

Pre-registration required. Sign up monthly. 

Strong Intermediate 

Day Thursdays 

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


August 3-31: $100 (M), $180 (NM) 

Grip it and Rip It (4.5 workout) 

Must have Darrell’s approval to enroll. For advanced 

tennis members only. 

Day Thursdays 

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

Date/Cost July 6-27: $124 (TM Only) 

August 3-31: $135 (TM Only) 

Rush and Crush (level 4.0 and up) 

Must have Darrell’s approval to enroll. This class is 

for those who already have a good understanding of 

their stroke techniques and are looking to sharpen 

their skills for competition. 


Time 6:15-7:45 p.m. 


August 2-30: $150 (M), $225 (NM) 

tennIs wIth sunny park 

Pre-registration required. Sign up monthly. 

Lunch Time Tennis (ages 18 and up) 

Enjoy your lunch hour on the tennis court. Utilize your break to improve your 

health and revitalize your energy. Class limited to 6 and a minimum of 3. 

Advanced 

Day Thursdays 



August 3-31: $100 (M), $180 (NM) 

Discover Tennis (ages 18 and up) 

Beginner clinics introduce you to the game of a 

lifetime. This one hour super lesson includes a free 

graphite racquet and a free can of balls to get you 

started. 

Day Saturday 


Time 4:30-5:30 p.m. 

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

youth weekenD proGrams (ages 7-12 years) 

saturDays 

July 1-29 

$100 (m), $120 (cm), $130 (nm) 

auGust 5-26 

$80 (m), $96 (cm), $104 (nm) 

Future Stars (ages 7-8) 1:30-2:30 p.m. 

Little Stars I (ages 7-8) 9-10 a.m. 

Little Stars II (ages 9) 12:30-1:30 p.m. 

Super Stars I (ages 9-12) 10-11 a.m. 

Super Stars II (ages 9-12) 11 a.m.-12 p.m. 


Clearance Sale 

Visit the 

Pro Shop 

& Spa 

for weekly 

markdowns 

July 1-31st 

Shop early for best selections 

Select merchandise only. All sales are final. Discount taken at register. Not valid with any other discount.

For a complimentary and private 

consultation, call (425) 643-2111 

mike@regencywesthomes.com 

www.regencywesthomes.com 

Working With AWArd Winning 

northWest Architects & designers 

• 4D Architects 

• Baylis Architects 

• Curtis Gelotte Architects 

• Loveless, Eiffert & Anderson Architects 

• Stuart Silk Architects 

• Donald Whittaker 

There is only one way to 

create a custom home 

that is a true reflection 

of your personal values, 

taste and lifestyle…Find 

a homebuilder who will 

take the time to listen and 

understand you. 

Contact us today about 

building your new home 

or take a tour of our 

homes for sale currently 

under construction. 

Look for Regency West at 

the 2006 Street of Dreams

Trustworthy Representation 

Expert Guidance 

Solid Team 

425-444-8878 

Lake Washington $1,495,000 

Edmonds $989,000 

Proven Track Record 

As members of the John L. Scott Foundation, we contribute 

funds from every transaction to Children’s Hospital which 

ensures that all children have access to healthcare. 

markdedomenico@johnlscott.com www.mpd3.com 

Summerwind $469,995 

Seattle $1,089,000 

Our listings are sold within 98% of originally agreed upon price. 

We saved our buyers hundreds of thousands of dollars on their 

purchases. As Realtors ® in King County, our extensive marketing 

plan gives a homeowner the opportunity to receive the maximum 

value for their property.

Romance spoken here... 

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PRO Sports Club's Fit Families Fit Kids

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