Jr Tennis Conditioning: Plyos and Core

Spinning

Winter Fitness Challenge 2011

Muscle Repair

Have you increased your exercise as a part of your New Year's Resolution? Don't forget when you increase your exercise you also need to change your diet to help your body respond. When you work out you break down muscle and you need to repair the muscle with protein (amino acids) from your diet. Good examples of protein are eggs, fish, poultry, beef, cottage cheese. If you are wondering why I didn't mention beans or nuts as a good source of protein it's because they are not a 'good' source, but if you are vegetarian, they may be your only source.

From a nutritional standpoint, protein is scored from 0-100 based on it's amino acid content and the ability of those amino acids to sustain life. For example: the egg (white) is given a score of 100, if you only ate egg as your source of protein you would have healthy amino acid levels. Meats are given a score of 70-80 (depending on the meat), therefore you really need to eat other sources of protein to sustain healthy amino acid levels. Beans are only a score of 20-30, that's why vegetarians have to be very careful to eat a wide variety of beans in order to build their score to 100, to sustain a healthy body. You can also use supplemental proteins to increase your dietary protein --most health food stores carry whey protein, rice protein, pea protein and/or egg protein. Keep your body healthy to reduce injury and speed recovery!

Trina Seligman, N.D., L.Ac

Evergreen Integrative Medicine, L.L.P.
11520 NE 20th ST.
Bellevue, WA
98004
www.eimed.com
ph: 425-646-4747
fax: 425-646-4770

Clay's Training Ride (re-tooled)

Hurry up with those spin bikes already. Started therapy for this bum shoulder yesterday and I feel the need....for speed.

2010 A Fitness Odyssey

It is a new year and with it comes new goals and desires to change, add to or start again on the quest for a stronger core, better endurance or just improve upon your current fitness level.

Whatever you have in mind we are here to help get you jump-started or to help you in each step along the way. Some people prefer a solo journey, for those we can give you some ideas and words of wisdom and off you go; others prefer companions on their quest, for those of you we have groups (classes) who have similar pursuits as you and would like the company. There may be pitfalls and dead-ends along the way but there will be friends there to encourage and cheer you on. Just when you think the road is too rocky or the mountain too steep you will realize you are almost there and you CAN do it. One goal attained and on to the next one.

We all crawled before we walked and walked before we could run so starting with baby steps is fine. How we start our journey is irrelevant as long as we start. We will not get to our destination if we do not hit the trail.

“THE ROAD TO SOMEDAY, LEADS TO THE TOWN OF NOWHERE. PROCRASTINATION IS THE SILENT KILLER”

Classes

Women’s circuit mwf 9-10a Total body conditioning (m) 1p

Fit to play (women) t-th 10-11a Fit to play (men) t-th 11:30-12:30p

Abs and back (w) 11:45-12:30p Lower body (f) 10:30-11-45a

Personal training and semi private training available

We are in the process of acquiring spinning bikes and will keep you posted on our progress.

Ideas for a class you would like to see take shape...let us know!

BUY A FITNESS COURT T OR DRI-FIT AND GET ONE HALF OFF!! NOW THROUGH JANUARY 31^ST. WE ALSO HAVE HATS FOR $9!

HAVE A HAPPY AND FIT NEW YEAR!!

Seven Days at Snowbird

Clay - your 9 week ski fitness class reminded me at times of my high school football days. When our coach was pissed we would pay--that's what got us to the state playoffs three years in a row. I just spent 7 days in Utah at Snowbird. Evidence of my training with your ski conditioning class was skiing alone most of the time. We were a ski party of 4, ages 28 to 62. Nobody could keep up with me. It wasn't because I was a better skier, it was my fitness. In fact, the younger skiers were better skiers than me! 40 inches of pow in the first two days showed me what your class did for me. Nonstop, two epic days in deep pow and the rest in normal conditions. Now an ol' fart, age eligible for social security, I'm enjoying the mountain more than ever! Keep the class coming!!

Thanks Clay for your coaching,
- Doug K