1. health and fitness

fitNEWS
Inspiring healthier lives since 1981.
Juanita Bay
March 2015
PROGRAMS
Swim n’ Gym
A favorite of CAC kids! Join us in the gym
for lots of tag games, jump rope, relay
races and more! We will then transition to
swimming and more fun in the family pool
for 45 minutes. Please have kids come with
swimsuits on already under their clothing.
Pick up will be at the pool.
Days: Mondays, Wednesdays, and Fridays
Time: 3:45 – 5:15 p.m.
Ages: 4 – 12 (Must be fully potty trained)
Fee: Complimentary with Membership, $7 Non-member
Pre K Fun
Enjoy preschool adventures through
manipulative play, movement and games,
creative crafts and swimming. Please pack
your child a small snack and swimsuit.
Dates: Tuesdays and Thursdays (will take
a hiatus when summer camp begins
Monday, June 22nd).
Time: 9:15 – 10:45 a.m.
Ages: 3 – 6
Fee: $5 Member/$7 Non-member
Special March Programs
LEAP Day Camp
Come join us for an action packed day of
sports! We will be perfecting our sports
skills during crazy games and relays. You
can be sure we will be playing dodgeball,
soccer, football, and Marco Polo just to
name a few. Please pack your camper with
a snack, sack lunch, and swimsuit.
Date: Friday, March 13
Time: 9:00 a.m. – 3:30 p.m.
Ages: 4 – 12
Fee: $35 Member/$49 Non-member
Catching a
Leprechaun
Join us for a
Leprechaun hunt!
We will build our
best traps and use
our greatest tricks
to try and creatively
capture a Leprechaun. After we have
completed our traps, we will head to the
lounge for a festive snack, and then hurry
back to the gym to see if we bagged a
Leprechaun! Pick up will be in the lobby/
member lounge.
Date: Tuesday, March 17
Time: 3:45 – 5:15 p.m.
Ages: 3 – 12
Fee: $10 Member/$15 Non-members
Parent’s Night Out
Enjoy an evening out while your kids have
a blast at the club! Art projects, organized
gym play, swimming and pizza dinner are
all included! Please pack your kids with
their swimsuit.
Date: Friday, March 20
Time: 5:00 – 9:00 p.m.
Ages: 4 – 12
Fee: $20 Member/$28 for Non Members
Zumba Kids
Zumba Kids Jr. is more than exercise; it
incorporates fitness as a natural part of
children’s lives with the goal of developing
a healthy lifestyle. Our classes include an
introduction to International music and
dances such as Samba, Salsa, Merengue
and Reggaeton and games that foster
leadership, responsibility, creativity and
confidence. We will also learn dances
developing memory, rhythm, coordination
and balance. Most importantly, we will
have fun sharing our love of dance and
movement!
Dates: Fridays, March 6 – 27
Time: 4:00 – 5:00 p.m.
Ages: 5 – 7
Fee: $60 Member/$84 Non-member
Programs continued next page.
Summer Camps
Open For
Registration!
Summer will be here before we know
it, so it’s never too early to plan ahead.
Once school is out for summer break
we will start our Full Day and Half Day
summer camps. Each week will have a
theme.
Details and full camp schedule are
printed in our Inspire Magazine. Pick
one up today!
Half Day Camp (Ages 3 – 5) – Our half
day camps are designed to meet the
needs of a new and younger camper.
Each week will offer theme-based
activities that typically include arts,
science, sports, swimming, and games.
Half day camp runs from 9:00 a.m.
12:00 p.m.
(All children attending camp must be
fully potty trained.)
Full Day Camp (Ages 5 – 12) – Campers
who attend full day camp will also enjoy
each week with theme-based activities
that typically include arts, science,
sports, swimming, and games. We will
also travel to Juanita Beach Park daily
(weather permitting) for an outdoor
concert or another adventure. Full day
camp runs from 9:00 a.m. to 3:30 p.m.
FEES:
HALF DAYWeek = $100 Member/$140 Nonmember, Day = $25 Member/$35 Nonmember
FULL DAY Week = $200 Member/$250 Nonmember, Day = $50 Member/$70 Nonmember
To register for any of these camps please
visit our website www.columbiaathletic.
com/youthprograms.com and complete
a registration form on-line or email
program director Bre Rubbo directly at
[email protected]
PROGRAMS continued
JUANITA BAY STAFF
GENERAL MANAGER
Sue Dowling
[email protected]
OPERATIONS DIRECTOR
Jeannie Shardelman
[email protected]
MEMBERSHIP DIRECTOR
Debbie Berger-Smith
[email protected]
YOUTH PROGRAMS
COORDINATOR
Bre Rubbo
[email protected]
Thinking ahead? Here are some other upcoming camps.
APRIL
Spring Break Camp
Time to party like we’re not in school! We are going to have some wild and crazy
adventures! We will play sports, tag, and relay games, make fun crafts, swim, and take
a walk to the park! Please pack your camper with a snack, sack lunch, and swimsuit.
Dates: Monday, April 6 – Friday, April 10
Time: 9:00 a.m. – 3:30 p.m.
Ages: 4 – 12
Fee: $35/day Member/$49/day Non-member or $150/week Member/
$210/week Non-member
FITNESS DIRECTOR
Brandi Ohlsen
OPERATIONS
[email protected]
AQUATICS DIRECTOR
Drew Whorley
• Defined abs do not come from crunches. Planks
and bridges will burn fat and work your abs far
more effectively than crunches.
[email protected]
GROUP EXERCISE
COORDINATOR
Linda Wenke
• A muscle dehydrated by a mere 3% will have a
decrease in strength of 10%. Drink that water.
[email protected]
• A croissant has 12 times as much fat and 50%
more calories than an English muffin of the
same weight.
SQUASH PRO
Bali Khan
Did you know?
CLUB HOURS*
Monday – Friday
5:00 a.m. – 10:30 p.m.
Saturday
6:00 a.m. – 8:00 p.m.
Sunday
6:00 a.m. – 8:00 p.m.
*Pool and spa will close
1/2 hour before the club closes.
11450 98th Avenue NE
Kirkland, WA 98033
Phone 425.821.0882
Fax 425.821.4614
 www.cacjuanitabay.com
• People with more lean muscle burn more
calories at rest. A pound of muscle burns three
times as many calories as a pound of fat.
• Apples are more efficient at waking you up
than caffeine.
• Lifting weights will not make women look
big and bulky. Women do not have as much
testosterone as men, so their muscles do not
react the same.
• People who are inactive can lose as much as 3
to 5% of their muscle mass per decade after the
age of 30.
• A person that is 25 pounds overweight has
nearly 5,000 extra miles of blood vessels
through which their heart must pump blood.
• Studies have shown that there is a definite
mind/body connection and that the many
benefits of exercise also include enhanced
memory and creativity.
• Regular exercise aids in alleviating depression
and anxiety.
• Increased physical activity strengthens your
immune system.
• You are never too old to build muscle.
There is no “best time to work out”. The best time
is the time that works best for you.
• Our bodies lose potassium whenever we sweat.
As A Courtesy..
Help us keep our club an enjoyable experience
for everyone. Refrain from using cell phones
while in exercise areas and spa area. If you have
a call you need to take, please
use
the lounge area or hallways
for your conversation. We
all thank you for your
courtesy to those around
you.
Kids Club Hours:
Monday – Thursday
8:00 a.m. – 2:00 p.m./3:30 p.m. – 8 p.m.
Friday 8:00 a.m. – 2:00 p.m./3:30 p.m. – 7:00 p.m.
Saturday and Sunday 8:00 a.m. – 1:00 p.m.
Punch cards available
Please call for reservations to ensure a spot for
your child.
AQUATICS
Juanita Bay Wahoo’s
Our non- competitive swim team has
several different practice options! The goal
of this program is to provide swimmers of
all abilities the exposure to proper stroke
technique through drill work and games.
Our weeknight program features 45
minutes of pool time and fifteen minutes
of dry land activity that will focus on core
strengthening. Days: Mon./Wed./Fri. or Tues./Thurs./Fri.,
4:00 – 4:45 p.m., 4:45 – 5:30 p.m. 5:30 – 6:15 p.m.
Fee: $80 Member/$100 Non-member
Swimmers may swim up to 3x a week
Please contact the aquatic department
with any questions regarding this program [email protected]
High School Swimming OffSeason Condition program
Designed for high school swimmers
(13 & over) who want to stay prepared
during the off season by focusing on
stroke technique while also improving
their physical and mental conditioning. Participants may join at any time.
Please contact the aquatic department
with any questions regarding this program [email protected]
Days: Mon. – Fri., 3:00 – 4:00 p.m.
Fee: $40 Members per month 2x week, ($60 3x week)
$50 & $75 Non-member
Adult Group Lessons
Adult group lessons are geared towards
swimmers at both the beginner and
intermediate levels. Classes are taught
to the individual swimmer and their
needs. Contact jbcswim@columbiaathletic.
com to register. Space is limited!
Dates: March 11 – April 29
Days: Wednesday evenings
Time: 7:30 p.m.
Instructors: Sean and Kenny
Fee: $80 Member/$120 Non-member
Congratulations Jackie
Our Swim Lesson Coordinator, Jackie, will
be on Maternity leave starting in March.
She is aiming to be back in action in May!
There will be a team of people filling in
during her absence. The main contact
will be Felipe, who will be taking over the
admin portion. He will be coordinating
lessons and will have office time on
Saturdays and until noon each weekday
morning (except Thursdays). Felipe can
be reached at jbcswim@columbiaathletic.
com. He will be the one you hear from
via phone calls, class confirmations and
emails!
As a reminder, please be sure to submit a
registration form for each swim session
as all classes are programmed based on
demand. All other contact information will
stay the same. You may also contact our
Aquatics Director, Drew, with additional
questions! [email protected]
FITNESS
THE BIG CLIMB Contest at
CAC
From March 1st through the 21st (The
Big Climb is on March 22nd) we will be
holding a contest to see who can log in the
most floors on our brand new stair mills.
At the end of each workout, drop off your
floor totals to the fitness desk and we will
keeping a running total. The top male and
top female will win half the earnings and
the other half with go to the Lymphoma
Leukemia Foundation. Great way to have
fun and support a great cause. Cost to
enter is $20.
Golf Fit with Travis
Get ready for the upcoming golf season. Improve balance, strength and Flexibility. Break down the dynamics of the golf
swing and train to gain distance, prevent
injury and make your golf experience
more enjoyable. Who knows, you may
even lower your score and surprise your
friends on the course. Time: 10:15 – 11:15 a.m. Day: Thursdays (Begins March 5)
Place: Basketball Court
Fee: $25 Per Class
Juanita Bay Run Club
In partnership with Trainer Michelle O and
Lake Washington Physical Therapy, Juanita
Bay now has a Running Club. It is free for
members and a great way to get some
mileage under your feet.
3 options to join in!
Tuesday Evenings at 6:00 p.m.
Track Workouts
Starting March 3rd meet Trainer Michelle O.
at the Ingelmoor HS track every Tuesday at
6:00 p.m. for a workout. All levels welcome
Saturday Mornings at 8:30 a.m.
Group Run
Beginning May, meet for a group run at Lk
Washington Physical Therapy at 8:30 a.m.
All levels welcome
Wednesday Evenings at 7:00 p.m.
Group Run
Starting mid March meet other Club
members and runners at Everyday Athlete
in Kirkland at 7:00 p.m. Moderate pace
Want to learn more, contact Trainer
Michelle Ohlson or visit the new Columbia
Athletic Clubs - Juanita Bay Running Club
Facebook page.
2015 Kirkland Shamrock
Run at Marina Park
If you are planning to register for the
Kirkland St Patrick’s Day Run this year,
come and join CAC to help raise money
for local non-profits, including High
School Booster clubs and Hopelink. The
event is Sunday March 15th at Marina
Park. We have employees as well as
members running as a team. It will
be a fun way to get to know others at
the club and support our community.
All levels welcome. Visit www.
kirklandshamrockrun.com to register.
Fitness Continued on next page.
FITNESS continued
4-Week Youth Sports
Training with Nick
Take your youth to the next level with
this 1-hour class. Nick will focus on the
fundamentals that every athlete should
possess; speed, agility, strength, power,
balance, coordination and mobility. Space is
limited to 10 kids. Great for ages 10 and up.
Day: Saturdays
Times: 11:00 a.m. – 12:00 p.m.
Place: Gymnasium
Fee: $80 for 4-week series
6-week Sports Conditioning
with Bruce
Guts and Butts GRAVITY
with Kellie
This course will be well suited for sports
enthusiasts of all levels. The focus of
the course will be athletic and dynamic
strength building combined with balancefocused exercises. This is the year to
approach the season with the confidence
that comes from being in condition! Space
limited to 6 participants.
Day: Thursdays (New series March 26)
Time: 6:15 p.m.
Place: Racquetball court
Fee: $150
Kellie Nicholson will be teaching a fast
paced, 30-minute workout, focusing on
core and glutes. Because you’ve got to
look good coming and going! Space
limited to 4 participants.
Days: Tuesday 9:15 – 9:45 a.m.,
10:00 – 10:30 a.m. and
Thursday, 9:15 – 9:45 a.m.,
10:00 – 10:30 a.m.; 6:00 – 6:30 p.m.
& 6:30 – 7:00 p.m.
Place: Gravity Room
Fee: $15 per workout.
Beginning GRAVITY
with Kellie
GRAVITY Pilates with Brandi
Get that long, lean and sculpted physique
in this hour class. We will utilize the
GRAVITY GTS machines to alleviate
common compensation due to limits in
strength and flexibility. This will allow us to
focus on true alignment, core stabilization
and our breath. Great way to get stronger
for your mat based classes. Space is limited
to 4 participants.
Days: Wednesdays & Fridays
Time: 10:00 – 11:00 a.m.
Place: GRAVITY room
Fee: $25 per class
Metabolic Madness
Are you ready to have fun while you sweat?
In this hour we will play with battleropes,
TRX, BOSU, agility ladder, trampoline
drills, and more to keep your heart rate
elevated (Wed. class) in the gymnasium. On
Thursdays, we will meet in the indoor cycling
room where we will do H.I.I.T. drills on and
off the bike. Same format as Wed, it is all
designed to test your limits and get results!
Are you up for the challenge? Space limits
apply. Sign up at the front desk or online.
Day: Wednesdays, 6:00 – 7:00 a.m.
(gym or group ex studio),
Thursdays, 9:00 – 10:00 a.m.
(indoor cycling room)
Fee: $15 per workout
TRX Bootcamps
TRX classes are great way to enhance
your current routine, break through the
boredom, and most important get results.
You control how easy or hard you want
to work since the TRX Suspension Trainer
is based on bodyweight as resistance.
Whether you are a professional athlete or
just want to get back into shape, the TRX
program will help you reach your fitness
goals. Space is limited to 10 participants.
Days: Mondays, 9:45 – 10:45 a.m. (Brandi),
Thursday, 6:00 – 7:00 p.m. (Michelle)
Place:Gymnasium
Fee: $15 per class.
GRAVITY Full-Body Blaster
with Brandi
Leave our GRAVITY room knowing you
gave it your all in this hour. Great for ALL
fitness levels because we use a percentage
of your bodyweight for the exercises. We
will also incorporate short cardio burst
using our indoor cycles and/or yourself
to keep those calories burning. Space is
limited to 4 participants.
Day: Monday 12:00 – 1:00 p.m.,
Wednesday 12:00 – 1:00 p.m.,
Friday 7:00 – 8:00 a.m.
Place: GRAVITY Room
Fee: $20 per class
Now you can try GRAVITY GTS classes at a
slower pace, but still get a great workout.
Class is only 30 minutes, so it is a great
starting place for any fitness level. Space
limits apply.
Day:Tuesdays
Time: 6:30 – 7:00 p.m.
Place: GRAVITY room
Fee: $15 per workout
GRAVITY Group
GRAVITY Group is a series of high
intensity muscular endurance exercises
that are designed to provide timeefficient, effective full-body workouts.
The 30-minute classes focus on muscle
isolation and integration, challenging
muscular strength and endurance while
including unique core exercises.
Space is limited to 4 participants per class.
You can reserve your spot at the front desk.
There is a 48 -hr. cancellation policy for all
classes.
Fee: $12 + tax per class
Continued on next page.
FITNESS continued
What are trigger points and how can trigger
point compression therapy help?
Trigger Points are tiny knots that develop in a muscle when it is
injured or overworked. These triggers are commonly a cause of
most joint pain.
Based on the discoveries of Drs. Janet Traveli and David Simons
of Trigger Point® in which they found the causal relationship
between chronic pain and its source, myofascial trigger point
therapy is used to relieve muscular pain and dysfunction through
applied pressure to trigger points of referred pain and through
stretching exercises. These points are defined as localized areas
in which the muscles and connective tissue are highly sensitive to
pain when compressed. Pressure on these can send referred pain
to other specific parts of the body.
There are six major areas of the body that we feel are key players
in the human biomechanical chain. We call this “Ultimate 6” and
we build upon this foundation by targeting these specific areas
resulting in even greater efficiency of movement.
• Soleus
• Iliotibial Band
• Piriformis
• Quadriceps
• Psoas
• Pectorals
Pre-Generation and Regeneration (Before and
After workouts)
Pre-Generation programming creates a foundation and a
platform for greatness, we see many athletes skipping this phase
FUNCTIONAL MOVEMENT SCREEN
AND CORRECTIVE EXERCISES
In order to design an effective and comprehensive program, a
fitness specialist must take you through a fitness assessment.
These assessments typically consist of blood pressure, body
composition, girth measurements and periodically muscular
strength/endurance. The next phase in corrective training is taking
the fitness assessment to the next level in assesses an individuals’
movement pattern and compensations. The problem is that many
individuals suffer from recurrent ankle sprains, chronic low-back
pain, knee/shoulder injuries, neck pain and the list goes on, but
not be able to identify the cause of the pain. Often these conditions
are due to muscle imbalances either below or above the joint of
concern. Repeating movements with this mal-alignment will lead
to many conditions. Aches and pains that are all too common in
our society are many times simply due to incorrect movement
patterns done repetitively. The result is that certain muscles get
overdeveloped relative to the entire joint, fire out of sequence, or
they get too short or tight. The opposite muscles then don’t work
of programming only to find them later trying to fight off injury
within the Re-Generation cycle. What needs to be understood is
that in the Re-Generation phase the damage has already been
done. You have to work twice as hard to keep injuries at bay. PreGeneration sessions represent the best way to fight injury and
keep the bodies muscle tissue, fulcrums, and levels moving as
efficiency as possible.
Pre-Generation programming prepares the tissue to tolerate the
demands that will be placed upon it by systematically preparing
the body for the most biomechanically effective actions possible.
Elasticity and proper length-tension relationships are restored
allowing muscles to produce the greatest amount of force
with the least amount of energy cost. This results in optimal
performance, decreased injury and quicker recovery. Helps
with tissue tolerance, length-tension relationship, efficiency in
movement, output force increases, and heart rate decreases.
Re-Generation programming represents a more therapeutic
approach that can be used either post workout, or on its own
to restore balance, range of motion, and encourage circulation
in overworked and dysfunctional muscle tissue. It will speed up
the recovery process getting you back to the court, field, rink or
life faster. Re-Generation is also an excellent assist in the rehab
and post rehab process. Helps flush tissues, create pliability,
reestablish length-tension relationship, and recovery process.
All of Columbia Athletic Clubs trainers are certified to teach these
techniques. Cost is $70 for one-hour sessions and $50 for halfhour sessions (private) or $50 per person for partner instruction
for an hour. Learn how to reduce pain, add mobility to joints and
enhance your life. Set up your session with a fitness specialist
today.
as efficiently as they should and mobility and/or stability are lost,
leading to common muscular imbalances and repetitive stress
symptoms. The functional movement screen will identify the weak
leak and as fitness professionals we
are able to design a corrective
program. This will be your
first step into becoming
pain free!
Functional Movement
screen +
Corrective Exercise
Prescription: $150
Contact a fitness specialist
for your first appointment
today!
FITNESS continued
SQUASH
CAFS Advanced Training
sessions available at CAC
CAFS advanced PT sessions will utilize
the local to global spectrum method to
identify common dysfunctions in the body.
Following the assessment, we will create an
individualized program to create mobility,
progress to stability and strength for any
range of functional needs and for any
population. We will focus on the following
joints: foot/ankle; knee; hip; lumbar spine;
thoracic spine; shoulders; and cervical
spine. The cost of each session (assessment
+ designed program/instruction) is $150.
Each session focuses on one joint at a
time. If interested contact Brandi Ohlsen or
Michelle Ohlson.
NUTRITION
Brandi Ohlsen has a
M.S. in Exercise and
Sport Science; B.S.
Sports Medicine and
PE/Health Education.
Certified Nutritionist
and 13 certifications in
the fitness industry
with over 20 years of
Brandi Ohlsen
experience. She
believes in a holistic and whole food
approach. Diets have become cliche. It is
about making small changes one habit at a
time that will make this a lifestyle change
that sticks.
Clean House Make-Over,
plus shopping tour
Brandi will come to your home and show
you how to clean out your pantry and
stock with healthy food options. She will
show you how to prep and make healthy
eating quick and easy. Once we clean out
your home we go shopping to restock
your pantry and show you how to be a
smart consumer.
Fee: $250
Body Transformation
Breakthrough program
Similar to the 4-week plan to success,
but done in a small group setting of 4
participants. Helps you create that social
support system and have fun while
you exercise with others. The nutrition
appointments are done on an individual
basis.
Fee: $925 4-weeks or $1,500 for
8-weeks per participant.
You can contact Brandi Ohlsen at:
[email protected] or 425821-0882 to schedule an appointment.
30-Day challenge with
Brandi
4-Week Plan to success:
Nutrition/Exercise
In this program you will receive 12 (1-hr)
private PT sessions, Pre/Post assessments,
fitness assessment, 4 private nutrition
coaching sessions, and daily correspondence.
Fee:$1200
Fee For Nutrition only: $500 (4 private
nutrition coaching sessions, pre/post
measurements, fitness assessment, daily
correspondence).
Private consultations (2 appts.): $125
Take the first step in improving your
health and fitness today. In this 30day program it is a great jumpstart in
achieving your goals. All the guesswork is
taken out of what works and what doesn’t.
In this plan everything is mapped out for
you (menu plan, exercise routines, pilates/
yoga routines). You just have to put in
the work. Everything is based on whole
nutrition and high-intensity training. This
has been proven to get the results.
For the program only:
$199 + tax
For the program + private extended
session to review all the exercises:
$299 + tax
Beginners Clinic & Junior
Squash Clinic
Our Squash Pro, Bali, will be taking a welldeserved vacation starting March 6th. As
a result there will be no Beginners Clinic
and Junior Squash Clinic in March. Look for
these classes to return in April!
Round Robin Nights
This is the perfect opportunity to meet
and play other squash members. Coach
Bali will be away this month but other
members will be available to facilitate noncompetitive games. All levels welcome.
Date: Tuesday and Thursdays
Time: 5:00 – 7:00 p.m.
Fee: free!
GROUP EX
Stay Motivated with Group
Exercise
How is your New Year resolution holding
up? Our group exercise classes offer a wide
variety of classes that will keep you excited
about your workouts and give you the
opportunity to try some new things. Our
schedule offers classes to help you achieve
your cardio, strength and flexibility goals!
Recommit to your resolutions by trying a
new class format or a different instructor.
Whether you are just getting started or
are a veteran there’s something on the
schedule to fit your needs. Research shows
that people that exercise in a group setting
may stick with it longer. Not only is a great
way to give structure to your workouts but
it also is a wonderful way to make some
new friends at the club!
GROUP EX continued
Tibetan Rites WorkshopLearn the ancient secret of longevity and
youthful vitality in this special workshop
taught by CAC instructor, Heather
Christensen. The 5 Tibetan Rites is a simple
but effective exercise program that you
can do every day. Come learn the mystery,
magic and legend of the Tibetan Rites
and feel more youthful instantly. Open to
all levels of fitness! Hold the date for this
requested workshop.
Date: Saturday, April 18
Time: 1:00 – 2:15 p.m.
Fee: $10 Member/$15 Non-member
Fusion Classes
Blend Pilates and Yoga moves into one hour and you have our Fusion class. This is a safe,
effective and time efficient hour long class that will stretch, strengthen and streamline
the body without adding bulk or stressing joints. This class is offered Tuesdays at 8:00 a.m.
with Brandi.
New to Indoor Cycling?
If you are new to indoor cycling it is important that you arrive at least 10 minutes ahead
of your first class for proper bike fitting and some basic instruction from the instructor.
You may want to start with one of our 45 minute express classes and build your way to
the hour long classes. All of our instructors are highly qualified and love to see new faces.
The beauty of indoor cycling is that it can work for most people and is great cross training
without a lot of impact! Give a try and you may be addicted!
MEMBER SPOTLIGHT: Willie and Sue Sato
Aqua Zumba®
Known as the Zumba “pool party,” Aqua
Zumba gives new meaning to the idea
of an invigorating workout. Splashing,
stretching, twisting, even shouting,
laughing, hooting and hollering are
often heard during an Aqua Zumba class.
Integrating the Zumba formula and
philosophy with traditional aqua fitness
disciplines, Aqua Zumba blends it all
together into a safe, challenging, waterbased workout that’s cardio-conditioning,
body-toning, and most of all, exhilarating
beyond belief. Join CAC Aqua Zumba
instructor, Amy Larson for this fun workout
every Friday at 8:30 a.m. in our pool! It’s a
great workout and a lot of fun!
Specialty Classes Policies
The group exercise department offers
occasional specialty classes that are fee
based which will allow you to try some
things that are not part of our regular
schedule. Our instructors put a lot of effort
into planning these programs and some of
their planning depends on the number of
people who will attend. Sign up sheets are
at the front desk at least two weeks before
the class. If there are too few sign-ups 48
hours before the class then the class may
be cancelled. Although you may wait and
sign up the day of the class but you risk the
class being cancelled. For that reason, we
ask that you sign up prior to the day of the
class if at all possible. In addition, there is a
24 hour cancellation policy. Charges apply
for anyone who does not show up and
does not cancel 24 hours prior to the class.
Thank you for your understanding.
Willie was born and raised in Olympia,
attended college at Western in Bellingham,
and worked for 32 years for GTE/Verizon in
the Kirkland area. In retirement, he taught
driver’s education and tutored kids in math
and reading.
Sue and Willie on a cruise
Sue was born in Torrance, CA and raised in
Edmonds, WA, attended college at Green
River CC, worked in various positions in
banks, stores, and small-business start-ups.
She owned her own distribution business for
8 years, and was a member of the Auburn
Rotary Club.
Willie and Sue live in Kirkland, where one of their greatest adventures was remodeling their
1950’s home from a rambler to a 2 story. They have been married for almost 18 years and
have 3 married daughters, and 6 grandchildren (4 boys and 2 girls).
Both Willie and Sue were runners, belonging to the Eastside Runners Club for more than 31
years. Willie was President of the club when they met and for 9 years, he was the Director of
their signature race called the Mt. Si Relay and Ultra Runs. Sue remains the bookkeeper for
the 33 year old event.
Because they both suffer from various “old person” ailments, they quit running and decided
CAC was a more comfortable way to exercise. They work out 2 to 3 times a week, mainly
participating in yoga, and Young at Heart.
They love CAC - appreciate the greeters, membership, staff and instructors. The friends
that they have made are an added bonus. “The peanut butter/chocolate smoothies are
magnificent.”
Exercise is very important in their lives and makes it possible for them to better enjoy all
other aspects of their lives (you can’t eat cookies without crunches). What gets them out of bed every morning? Their cat, Willson! “Why can’t he feed himself?”
They travel mostly on the west coast - from Canada down to San Diego, the San Juan’s to
the west, and South Dakota to the east. One of their favorite places to go is McMenamins in
Centralia…sometimes by auto, and sometimes by train.
Willie enjoys his back yard fire pit, motorcycle rides, garages sales, Ebay, and Craigslist.
Sue likes her book club and knitting groups, Bunko Sisters, garage sales, remodeling, and
gardening. They especially enjoy going to Lacey to take Willie’s 94 year old mother to lunch.
Favorite quotes:
Willie – “Don’t give up, don’t ever give up” by Jimmy V.
Sue – “Listen to me” by Sue Sato.
Parties
at Columbia Athletic Clubs
Join Us For Super
Fun Kids Parties
Pool Parties:
During the first half of the pool time
the party leader will organize games
for the children. During the second
half of the pool time there will be
supervised free-swim.
Gym Parties:
During the gym time the party leader
will lead games appropriate to your
child’s age. Games can include tag,
dodge ball, parachute, obstacle course,
basketball, soccer and much more.
Email Us Or Call To
Reserve Your Spot!
Bre Rubbo
[email protected]
www.cacjuanitabay.com