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It’s time to spring into fitness!

Serving our community’s health & fitness needs since 1985

February 2018

NEWSLETTERServing our community’s health & fitness needs since 1985

MEET THE HSAC TEAM

HEADLINE HERE

Get to know a few of the HSAC team members that strive to make your experience a great one!

Get a tip from HSAC Health Coach, Natasha O’Brien on ways to take care of yourself!

If you’re looking to take up this fun game, check out what HSAC has to offer to get you started!

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PICKLEBALL NEWSP.04 HEALTH COACH CORNERP.06

Tips to get back on track. Ready to move better?P.02 P.05

FEBRUARY 2018 NEWSLETTER2

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Get back on track with these tips.by Austin Schoonmaker We all enter the new year with new aspirations of starting new healthy habits, but sometimes it can be difficult to sustain them as time goes on. Many people will promise to begin eating a healthier diet, start working out more, or watching less television, but in the end, people burn-out and fall back to their old ways. However, there are steps you can take to ensure you don’t fall victim to old unhealthy habits you promised to stay away from.

Here are some tips to ensure you continue on with your healthy hab-its, so you can achieve the goals you set out to achieve this year.

Setting clear goals will go a long way in making sure you know exactly what you want to get out of maintaining healthy habits. The goal should move toward something you want, whether it be eating more veg-etables, going for a walk at night, or simply putting down your electron-ics and enjoying others company.

Energy flows where your attention is focused, so you should concentrate on putting it where you want to im-prove in your life. Your goals should be reasonable too. If you want to be more active in your everyday life, you shouldn’t have the goal of want-ing to run a marathon within a few weeks. Start out small, and progress in a reasonable way. This way, you don’t burn out, and can clearly see your progress as you continue.When setting out to have healthier habits, it is wise to not jump in all at once, and change everything you do.

Even if you recognize many dif-ferent things you want to change, you should prioritize towards what you feel is more important. Sus-taining several healthy habits can be like juggling, and if you jump in full force, you’ll find it hard to do them all well. Once you see your-self get good at maintaining a few, then add another in the mix. You’ll feel good seeing that you’re capa-ble of more, and it will give you the motivation to continue on with it.

While working at maintaining your healthy habits, it is a great idea to surround yourself with supportive people. There will always be peo-ple in your life that can be a neg-ative influence on your striving to

keep your healthy habits, so why not surround yourself with people who are striving to achieve the same things. Having a supportive foundation will allow you to feed off others positive energy, and

give you the tools necessary to continue on. When you surround yourself with peers who celebrate your success, it will encourage you to continually progress, and positively reinforce your habits.

Finally, it is important to under-stand that no one is perfect, and neither are you when it comes to your new healthy habits. It is com-pletely fine to slip up from time to time. Don’t let this get you down in the long run. You’ve already made a positive change in simply taking a step in making a difference in your life. So be easy on yourself, and know that it it’s okay to make a few mistakes along the way.

All of these tips are key in helping you continue on with your healthy habits you’ve promised to make this year. January is coming to a close, but before you know it, the year will fly by, so why not be able to tell yourself you were able to hold on and make a difference in your life.Originally posted in sdentertainer.com/life-style/sustaining-healthy-habits. 2018

Surround yourse l f wi th people who are st r iv ing to ach ieve the same th ings .

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Meet your HSAC TeamQuinn - An inspiring basketball and cycle coach! Meghan - ‘Smoothe Bar & Eats’ Manager

Quinn Manning is one of our amazing cycling, barre, basket-ball training, and circuit express instructors. She has been with HSAC for 7 years primarily teaching basketball, but the last year has added cycle and barre.

She recalled the transition to adding cycle to her HSAC teaching repetoire a result of looking for training solutions for herself. “I quickly tired of slogging away on the elliptical alone. I needed to cross train.”

She adds, “thus I began my relationship with indoor cycling. I love the camaraderie of exercis-ing in a group. I was encouraged to teach by Sue (Group Fitness Director) and after completing my training, I had gained the confidence, through practice and persistence. It became a passion!”.

Quinn is eager to encourage and help HSAC members. “The human body is an amazing ma-chine; enjoy the gifts you have today and know that improvement is inevitable is you stay con-sistent.” She adds, “Consider working WITH your body, rather than on it; and exercise will be more enjoyable.

In addition to cycle, barre, and bootcamp, she enjoys reading, baking, and being with her family.

HSAC community, meet Meghan Oberg, our ‘Smoothie Bar & Eats’ (formerly called the Juice Bar), manager! Meghan brings so much positivity and great leadership to the smooth-ie bar. She has been associated with HSAC for over 15 years as a member and now as a mem-ber of our management team. When asked what she loves about her job, she shared,

“I love interacting with so many different peo-ple throughout the day. I love watching people on their health and fitness journeys, and helping them along the way though good food, drinks, and encouragement!”

She added, “it’s the community that draws me to [HSAC]. It’s inspiring and encouraging every day.”

When away from the club, Meghan enjoys “any-thing crafty.” She love making items and giving them away. She also enjoys the following:

Favorite musical group: “Umphrey’s McGee”Favorite movie: “All the Marvel movies (Thor!)”Favorite food: “Thai”Favorite quote: “You are where you should be, doing what you should be doing, otherwise you’d be somewhere else, doing something else.”

FEBRUARY 2018 NEWSLETTER4

Pickleball at Harbor Square - News

by Greg Boland

>> Intermediate/Advanced Clinic• Tuesday, February 20th. 12:30pm

Equipment provided. Wear comfortable gym gear and shoes.Members: FREE. Non-members $20Register: E-mail Greg@harborsquare.com or call 425 778-3546 ext.106

>> February Round Robin Tourney• Thursday, February 22nd. 11:00a to 12:30p. Court 8 and Gym.• Casual play for beginner and intermediate players.• $5 members. $15 non-members. Includes treats & refreshments.• Register: E-mail Greg@harborsquare.com or call 425 778-3546 ext.106

>> February Open Play Schedule

Day Time Level Monday 2pm – 3:30pm Everyone Tuesday 2pm – 3:30pm Everyone Wednesday 2pm – 3:30pm Advanced Thursday 2pm – 3:30pm Beginners Friday 2pm – 3:30pm Everyone

• Open play times are drop-in and all members are welcome.• All other Pickleball reservation times for court 8 can be made 6 hours

ahead by calling the tennis center at (425) 778-3546 ext. 115.

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Functional Mobility SeriesDo you want to move better? Check out this program coming in March.

If you’ve wanted to improve your movement, learn techniques to reduce tightness and stiffness, and improve your confidence to participate in activities that you enjoy - this program is for you.

Created by HSAC veteran trainer, Levi Diggs (pictured left), you’ll learn skills to apply to your self-care routine in preparing your body for movement and various activities. From foam rolling, to breathing, to body positioning, this four (4) session series will give you a skillset that you can apply at, and away from, HSAC.

Space is limited, so to learn more and reserve your spot early, email Levi at: levi@harborsquare.com.

>> Program Details

• Starts Monday March 5th, 2018. • Meet on Mondays at 8:30am• Four (4) total sessions (3/5, 3/12, 3/19, and 3/26).• Members: $85. Non-Member: $145.• Register: E-mail levi@harborsquare.com

LEVI - Program Coach/Creator

Training Tips Group FitnessDepartment Update!to a great workoutWe are starting 2018 STRONG! We are working hard toward supporting your goals. Your group fitness instructors are working hard learning new skills, developing amazing classes, and raising the level

of instruction so that we can support your needs and improve the group fitness experience for you.

CYCLING:Our industry leading Stages Cycling program spent a weekend in training improving our already amazing cycling classes and can’t wait to see you in our classes for some rock star rides!

BARRE:We had such a great response at our Yoga fusion pop up classes, with the collaboration of our amazing Barre team we are launching a Brand new class, Exclusive to HSAC on February 1 at 9:00am. YO - Barre is a fusion class that brings together the best of Yoga and Barre, giving you the toning exercise of barre with the strength and flexibility of yoga with a little bit of cardio flow infused giving you a calorie burning, sweaty fun class that gets you amazing results! This class does it all!

Here are 3 tips to help you be successful in getting strong and healthy.

Warm-Up! Take 5-10 minutes to get your body ready for the work ahead. Things life foam rolling

or dynamic stretching keeps your muscles strong, flexible, and healthy, preventing your muscles from shortening and becoming tight during your workout.

Perform compound movements, If you are looking to get the best results for muscle growth and fat loss, begin incorporating compound lifts such as squats, chest press, deadlift, and pull-ups. These lifts will allow you to use several muscles groups at the same time.

Have fun, celebrate your success at the gym on a daily basis. Tell your family and friends of what you accomplished in your workout. Gather some of your favorite songs and crank up the tunes during your workout. Lastly pump your fist at the end of your workout and write down the goals for next time.

by Sue Bergerby HSAC Trainer - Geovanny ‘Geo’

FEBRUARY 2018 NEWSLETTER6

Health Coach Corner

HSAC’s Spring ‘18 Indoor TriathlonAre you looking for something fun to train for?

Do you want to try a new challenge?Interested in trying something with your friends?

Introducing the HSAC Indoor Triathlon, Spring ‘18 edition! We are looking for HSAC members (and their friends) who would be interested in participating in this new event.

The HSAC Indoor Tri will consist of the following:• 10-minute timed swim (laps counted) [10 min. transition to cycle station]

•20-minute timed cycle (mileage counted) [5-minute transition to treadmill]

• 30-minute run/walk (mileage counted)

We’ll assign points for each discipline and award a winner! We want to hear if you would be interested as we are shooting for a March 24th event*, starting at 7am. To stay informed and show your interest, please email: lyle@harborsquare.com (use subject line: “HSAC-Tri”)You’ll get additional details on the event including fees and prizes.*Will occur based on interest. Some details may change. Email for more info!

Self Care:

We all talk about how important eating well and exercise is for you to live a healthy, happy life. Though there is one simple thing you can do for yourself that we don’t talk about enough, that is just as important as eating your greens…..SELF CARE!!

Self care has so many benefits such as, decrease stress, improved confidence and self esteem, and boosts immune system; to name a few. Some examples of self care may be a mani/pedi, massage, a walk alone, coffee before anyone is awake (not on your phone or social media!), take a bath. Anything you can do, even for a few minutes, to check in with yourself. You can even schedule it in your calendars, but take time for you. The better you take care of yourself, the better your ability to take care of others.

MAKE NEW YEARSA SPECIAL TIME

PRIME BASEBALL CUT SIRLOIN COLD WATER LOBSTER TAIL PAN SEARED HUDSON VALLEY BREAST OF DUCK

FENNEL ENCRUSTED AUSTRALIAN RACK OF LAMB

Please Make Your Reservations Now

We are offering a special New Years Menu

Also Available full menu and special drinks

MAKE NEW YEARSA SPECIAL TIME

PRIME BASEBALL CUT SIRLOIN COLD WATER LOBSTER TAIL PAN SEARED HUDSON VALLEY BREAST OF DUCK

FENNEL ENCRUSTED AUSTRALIAN RACK OF LAMB

Please Make Your Reservations Now

We are offering a special New Years Menu

Also Available full menu and special drinks

Valentine’s Day

Health Coach: Natasha O’Briennatasha@harborsquare.com

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Apple Cider Glazed Brussels Sprouts

Roasted Brussels¼ cup Extra Virgin Olive Oil2 lb – Brussels Sprouts1 tsp. – Kosher Salt½ tsp. – Black Pepper

Cut bottoms off brussels sprouts. Cut brussels in half.Toss brussels with oil, salt and pepperPlace brussels on a sheet pan and bake at 400 degrees for 10 minutes

Apple Cider Glaze

3 cups – Apple Cider½ cup – Apple Cider Vinegar1 Tbl. Corn Starch1 Tbl. Water

Add apple cider and apple cider vinegar to pot and bring to boil. Reduce to 1 cup of liquid.

Mix corn starch and water together. Stir corn starch slurry into hot liquid and continue to simmer for. This will cook out the corn starch and thicken the glaze.

Service

In a hot saute pan add some olive oil and half the roasted brussels. Saute for about 1 minute.

Add ¼ cup (more if desired) of the glaze and heat. Stir brussels and glaze to coat.Repeat step 2 with the rest of the brussels. Serve.

425.329.3669 | info@190sunset.com

190 Sunset Recipe of the Month - Seared Scallops

190sunset.com

One-on-One Physical Therapy

Sonja Serwold, PT(206)601-6084

100 2nd Ave #160Edmonds, WA

Tailored to address your specific symptoms and get you back to

doing what matters to you.

FEBRUARY 2018 NEWSLETTER8

Tennis Center News

Ann Petschl - Tennis Service Desk Mgr.

Andy Jansen - Tennis Director

USTA LEAGUESUSTA leagues are forming and we are always looking for more team players. Things are start-ing up in March! Let us know if you have any questions.

Wilson Demo Night Coming SoonWe want to give you a ‘heads-up’ that Wilson demo night is on its way. We don’t have exact dates, but please stop by and ask one of us at the tennis center for more details!

Tip of the MonthYou’re only as good as your second serve!! Most people practice their first serve more than their second serve. You will win more matches if you improve your second serve. Come to the tennis center and practice.

Thanks Charlie & Riley!We want to recognize staff members Charlie and Riley for helping the tennis center out with a flood we had a few weeks ago. Thank you both!