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It’s time to spring into fitness!

Serving our community’s health & fitness needs since 1985

March 2018

NEWSLETTERServing our community’s health & fitness needs since 1985

SKIN CARE - THE SPA

HEADLINE HERE

Check out this tip from The Spa Director, Cynthia Ratliff. Get that skin looking and feeling great!

Get a tip from HSAC Health Coach, Natasha O’Brien on how to get long term success.

Check out these three tips to keep you motivated and going into your spring fitness routines.

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GROUP FITNESS TIPSP.05 HEALTH COACH CORNERP.06

Pickleball and change One skill at a timeP.02 P.03

MARCH 2018 NEWSLETTER2

How Pickleball Changed an Inmate’s Life “Sadly, most inmates in correctional institutions come from very difficult backgrounds. For much of their lives positive guidance has been limited. One of the many benefits of pickleball is that the game can be used as a metaphor for teaching ‘life skills’ such as being a good teammate, following the rules and thinking about conse-quences.”

These are the words of a man spending time with people most of us hope we do not encoun-ter. Driven by his love of the game and his will-ingness to help others, Roger BelAir went into an environment few will ever experience: Chica-go’s Cook County Jail.

Why? To teach the game of pickleball to dozens of inmates.

Bit by the Pickleball BugRoger began playing pickleball about six years ago. He took to the sport quickly and realized that just about anyone can play the game.

It’s easy to learn, low impact on the joints, social and—most importantly—fun. Since then, he plays practically daily and frequently competes in tournaments.

Roger’s love for pickleball resulted in sharing his passion with others. With a background in professional speaking, he started conducting clinics at local recreation facilities. From there he expanded to teaching at corporate retreats and destination health spas like Rancho La Puerta.

Eventually, a chance episode of CBS’ 60 Minutes opened up a new avenue.

An Idea is BornOne Sunday evening, Roger watched an episode of 60 Minutes profiling the Sheriff of Chicago’s Cook County Jail, Tom Dart. It appeared from the piece that inmates spent much of their time eating, sleeping, watching TV or playing cards.

Roger thought, “If the inmates played pickleball, they’d get exercise, interact with others from dif-ferent backgrounds and would learn ‘life skills’ in a positive setting.”

Following the airing of 60 Minutes, Roger con-tacted Sheriff Dart. He encouraged him and his staff to consider pickleball for the many benefits it offers.

A Safer AlternativeOne of the aspects Roger brought to the attention of Sheriff Dart and his staff was the safety of pickleball. When exercise in cor-rectional settings does take place, it’s often basketball. “The game can be aggressive and is usually dominated by big and strong men,” says Roger. “As you’d expect, anger and frustration can boil over onto the court.”

In fact, injuries are such a problem that many correctional facilities are cutting back on basketball as a form of recreation.

A major difference between pickleball and basketball lies in the equipment. Little dam-age can be done to players by a portable net, plastic ball and paddles. Additionally, there is no physical contact between the players as in basketball.

The leadership at Cook County Jail was open to allowing pickleball into their facility. Before he knew it, Roger was on a flight to Chicago where he would spend a week working with inmates and staff on the basics of pickleball.

Welcome to ChicagoAs Roger put into perspective, “Today in the United States there are over two million peo-ple incarcerated. 98% of them will eventually be released back into society. They’ll be in our shopping malls, driving on our freeways and in our parks where children are playing.

I’m not a bleeding heart. I’m a realist. If we can help these individuals become better people while they’re on the inside, it will be safer for all of us when they are released to the outside.”

Chicago, in particular, has a challenge with crime. This past year there were more homi-cides in Chicago than in New York and Los Angeles combined. Each year, approximately 70,000 men and women are admitted to Cook County Jail to await their day in court.

For one week, Cook County Jail was where Roger BelAir got in his daily workout of pick-leball.

“For my own safety, I worked with the ‘best of the worst.’ I was scared only once. It hap-pened in the maximum security unit Division 10 when the officer left to go to the restroom. Continued on page 5.

by Myklathrop - reprinted with permission from Pickleball Central (www.pickleballcentral.com)

Roger BelAir

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Training Department Tip - How to ‘stick with it’.You have chosen something you want to work on, be it your nutrition or lifestyle; now you ask the questions, How do I do it? How do I stick with it? How do I make it something that becomes part of my daily lifestyle?

What’s the first step? I suggest you break down the larger goal into little skills, or prac-tices, that you can take action on, every day. These little skills consis-tently practiced, add up to get you to your goal.

Often, we cannot make all desired changes, overhaul our entire diet or lifestyle at once, However, with one change at a time, these smaller victories lead to great success.

Now, these practices need to be specific to you. First, they need to always move you towards the larger goal you’ve set. Second, these practices need to be chal-lenging, but attainable.

For example, your goal is to eat less sugar. Maybe you have tried giving it up ‘cold turkey’ before, not eating or drinking sugary drinks, cake, cookies, muffins, bread, ice cream, anything with sugar on the label - all at the same time.

Maybe you kept up for a bit, but then weren’t able to continue. What now?

To make this a practice, an option would be to split

sugar into categories. What if you first stopped drink-ing sugary drinks, cutting out soda, juices, coffee, any drinks with added sugar. After a couple of weeks as this becomes more normal or habituated for you, you could move on to another category. Maybe it is not having a sugary muffin every morning or declining that cookie after lunch every day.

What happens when you stumble (we all do!)? You might find that you try something, like giving up all beverages with added sugar, and not be able to do it. Don’t be hard on yourself, but still work on your daily practice. Be kind to, and patient with, yourself as you learn these new habits.

For example, maybe you cut out just the sugary coffee drinks first, sustain it for sever-al weeks before adding any-thing else. After it becomes part of your ‘normal’, celebrate that. Share your success. Then you can then move on to soda. Consistency and positivity will help make changes last. On

the other hand, if you find it too easy to follow, you would want to add more ‘practices’ to challenge yourself to move a bit closer to your goal.

So, look at your goals with nutrition, exercise, and lifestyle. Are you reaching them? If not, find time to breaking them down to little skills, and find a way to practice them daily and consistently, helping you reach the larger goal you have set for yourself!

by Chelsea Whalen & Lyle Gadin

Some information for this article was supported by Precision Nutrition. Visit www.precisionnutrition.com to find amazing nutritional tips.

Chelsea Whalen Lyle Gadin

Practice one skill at a time.

“Be kind to,and patient

with, yourself. “

MARCH 2018 NEWSLETTER4

Tips from The Spa at Harbor Square by Cynthia Ratliff, Director - The Spa at Harbor Square

When I am asked, “what is the most important step in a person’s skin care routine?” My reply will always be exfoliation.

Whether it is on your face or body, removing that top layer of dead skin through exfoliation is the key to keeping your skin healthy and maintaining a bright and youthful glow. Exfoliation can be done daily on your face if the products you are using are gentle and be as simple as putting your cleanser on a facial sponge and cleansing in small circular motions.

Microdermabrasion and mild chemical peels are more aggressive options but are also an excellent choice for exfoliating your skin, but you will need to visit your favorite esthetician for a little help with those choices.

Exfoliating your skin on a regular basis will help combat the signs of aging by removing the gray cast on your skin caused by the dead skin cells. This gray cast helps exaggerate the appearance of fine lines and wrinkles. Exfoliating will even out your skin tone and leave your skin brighter, help to unclog pores and most important of all it will allow all of those expensive products you are buying in hopes they will improve the signs of aging to actually work.

The Spa, Director: Cynthia Ratliffthespa@harborsquare.com

Pickleball at Harbor Square - News

by Greg Boland

>> Beginner Clinics• Monday, March 19th. 5:00pm• Saturday, March 31st. 3:30pm

>> Intermediate/Advanced Clinic• Wednesday, March 21st. 11:00am

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

>> March Round Robin Tourney• Wednesday, March 28th. 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

>> March 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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Group FitnessSue’s quick tips:3 ideas to get RESULTS:

1. Switch It Up: Sometimes the difference may be executing proper form, sometimes it may be a different type of exercise, a

different class, working with a trainer. What ever it is, switch it up. That is one of the many benefits of being a part of HSAC - you have the opportunity to switch it up monthly, weekly or daily. You will be surprised at how quickly you see results!

2. Sweat: The amount of effort you put into a workout is directly related to what you are going to get out of the workout. When you sweat that’s a good indicator that you are putting effort into your workout. Sweat happens in reaction to your body creating heat. Heat happens with you body is working hard. Sweat = Results!

3. Settle Down: Overtraining is a real thing. Harder isn’t always better and it’s not always stronger. We can’t always work at the biggest effort. Rest & Recovery is just as important as the days we work to are full potential. When we don’t let our Body rest it will not be able to work at it’s full potential. When we properly train and properly rest we get stronger and accomplish amazing things with less effort.

by Sue Berger

Roger is a Harbor Square member and can be found sharing his love for the game at the club regularly. Email greg@harborsquare.com to learn more about HSAC pickleball.

Suddenly I realized I was alone with 24 inmates, many charged with murder. Everything turned out fine, of course!”

Pickleball in ChicagoRoger has taught hundreds of people to play pickleball, but teaching in Chicago was a different experience. Initially he felt the inmates’ apprehension. As soon as he walked in, they were aloof and distant. “You could tell by their body language. Many had their arms crossed or wouldn’t make eye contact with me.” After a few minutes, their walls began to fall down. By the end of the clinic, their demeanor was the opposite extreme. There were big smiles, excitement and lots of laughter.

“By the end I compared it to watching a group of 5-year-olds enjoying the novelty of a special experience, like Christmas. I’m certain getting exercise was part of the reason,” says Roger. “Perhaps more import-ant was the mental aspect. Once they stepped onto the court—just like the rest of us—they forgot their problems and focused only on hitting a plastic ball over the net. They were living in the moment.”

With recreation times limited to 90 minutes, Roger had to improvise in order to get all 24 inmates at a time playing on the three courts available.

As Roger admits, “The rules weren’t followed to the letter, but it didn’t matter because everyone had so much fun.”

After the first game ended he shouted, “ ‘Okay, everybody! Group hug!’ You could tell the prisoners thought I had lost my mind. They were

likely thinking, ‘Who is this guy and I ain’t givin’ nobody a hug.’

But slowly they came forward and joined me at the center of the court. I raised my paddle over the center court, they raised theirs and we did the traditional high five with our paddles touching.”

Smiles from the inmates and undoubtedly a sense of relief. An awkward moment turned into a touching one. After subsequent

games one of the players would always yell, “Group hug, everybody!” They’d meet at the center of the court and tap their paddles.

Afterwards, many of the men lined up to thank Roger and shake his hand. Some said, “God bless you, Roger.” It’s an experience he’ll never forget.

“I’m impressed with the leadership and staff at Chicago’s Cook County Jail. They do an exceptional job in a challenging environment. The head of a maximum security unit even played pickleball with the inmates.

What a terrific role model he is for the rest of the staff. This is the type of behavior that builds bridges and opens lines of communication; much better than the mindset of, ‘Us against them.’ ”

The Future of Pickleball in Jails While Roger hopes the experience touched the lives of some, it has impacted him greatly. So much so that he’s continuing this program in other facilities. He has reached out to the Washington State Department of Corrections which operates fifteen facilities throughout the state.

So far, the process is going smoothly. The program coordinator for the Washington State Department of Corrections is supportive of including pickleball in their recreational program.

“Pickleball is a simple game and easy to teach, as long as you’re passion-ate about it,” Roger says. “Skill level and teaching experience really don’t matter. All you need is a willingness to share your passion.”His hope is that other players will decide to teach the game in their communities.

He adds, “It would be wonderful if others contacted their local correction-al facility, Senior Center, or Boys and Girls Club and said, ‘Let me tell you about a terrific sport called pickleball!’ ”

‘How Pickle Ball Changed an Inmates Life’ continued from page 2

MARCH 2018 NEWSLETTER6

Health Coach Corner

Aquatics Update

Why do people say “diets don’t work”? Why is there such bad connotation to the word? A diet is not necessarily a bad thing, it’s actually just the kind of food a person eats. Nothing more. Now, in saying that, quick fix ‘diets’ don’t work.

Why? Because typically it is not sustainable, or life long. When you deprive yourself of a type of food or food group, often that just increases anxiety after a while, either a week or month down the road! If you want to truly lose weight, for good, you have to change. Not only the food that you eat, but more importantly, your MIND SET! That is where the real work is.

Changing your relationship with food, your feelings towards it, learning to really enjoy it. You should never feel deprived from a food group, not to say you have to eat every type, (dairy, meat, sugar etc.) but that should be your choice, not something you feel like you have to eliminate to lose weight. Try bulking your diet up with all the healthy stuff and really ENJOY the food you can’t live without and maybe isn’t the best for you. Often times we don’t even really ENJOY those foods, there should be no guilt with treats!

by Whitman Morton - Aquatics Director.

Hello Harbor Square members. Thank you for your continued support of the club’s aquatics program!

My goal is to continually work to communicate the events that are happening in the pool, but to also develop new programs that you and your family would love.

I know our swim lessons are full, so I want to announce that in about two weeks (I’ll post the official date announcement by the pool) I will expand our current lesson time on Saturday in lane two (currently only from 10a to 2p), and add an evening slot from 4:40pm to 8pm.

I’m looking forward to seeing more of you in lessons, and again, thank you so much for your continued support of aquatics at Harbor Square Athletic Club!

Hosted by Niles Peacock, voted “Best Bartender” in competition sponsored by KING 5

For menu & info... inquire within ... or contact us at

BOURBON DINNER

Thurs. March 22Enjoy some of the best bourbons in the world exquisitely paired with a delectable ve course dinner - includes dessert !

Health Coach: Natasha O’Briennatasha@harborsquare.com

Do diets work?

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Pan Roasted HalibutYield – 2 portions

Halibut filet – 2 each 6oz filetsExtra Virgin Olive Oil – 4 Tbl.Green Beans (Trimmed) – 16 eachCherry Tomatoes – 4 ozFingerling Potatoes – 8 oz.Garlic – 2 clovesFish Broth – 6 floz.White Wine 2 floz.Butter, Unsalted – 2 Tbl.Salt & Pepper – To Taste

Cut ends off of green beans. Cut Cherry tomatoes in half. Cut fingerlings in half, length wise. Mince garlic. Preheat oven to 400 degrees.

Toss fingerlings with some olive oil and roast for 20 minutes. Heat saute pan and add oil.

Season halibut filets with salt and pepper.Gently add halibut to pan and let sear on one side until it releases naturally.

Turnover and sear on the other side.Place halibut on a sheet pan with half the hot oil and put in hot oven. Cook for 5-8 minutes depending on thickness of the filet.

Add the green beans, cherry tomatoes and cooked fingerlings. Saute in the hot pan until beans and tomatoes begin to blister. Add the garlic and cook for 1 minute.

Add the white wine and stir. Add the fish broth and reduce by half on high heat.Add the butter and season with salt and pepper to taste.Pour sauce and vegetables into a bowl and place the cooked halibut on top.

425.329.3669 | info@190sunset.com

190 Sunset Recipe of the Month - Pan Roasted Halibut

190sunset.com

BOTOX COSMETIC, DERMAL FILLER,BODY CONTOURING, SPA SERVICES LASER & MORE

Discount for HSAC

Members

Call 425.967.3877 to book your appointment today!

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.

MARCH 2018 NEWSLETTER8

Tennis Center News

Ann Petschl - Tennis Service Desk Mgr.

Andy Jansen - Tennis Director

The women’s cup season is over and we had some amazing results.

The season lasted over 5 months and HSAC Tennis had 8 teams that competed at different levels. There are 20-30 teams in each division and Harbor Square had 4 of our 8 finish in the top 6 of their respective leagues. We are all so proud of how our teams performed.

Congratulations to the following teams:

Evergreen Cup Captain Siegrest 2nd place

Emerald Cup Captain Bailey 6th place

Classic Cup Captain Tierney 6th place

Rainier Cup Captain Vana 4th place

All of our teams competed well and we have a lot of momentum going into the spring USTA leagues. Amazing job to all!