FALL FITNESS FOCUS. September 2018 NEWSLETTER. P.02 Renovation Update. P.03 HAMMERS to Nationals

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1 September 2018 NEWSLETTER Serving our community s health & fitness needs since 1985 FALL FITNESS FOCUS P.02 Renovation Update Check out some of the progress that has been made to HSAC with our recent renovations! P.03 HAMMERS to Nationals HSAC s own Hammers have success on the tennis court and are headed to nationals.

We are so grateful for your patience as we have been working hard, re-investing back

The renovations that are happening at HSAC are focused on creating an improved

From new flooring, new training spaces, and new equipment; we hope that you enjoy these

As Fall comes, we only have a few more projects left, such as the fireplace in the

functional training area (downstairs by the basketball court).

Highlight: Christi Mullet HSAC: How long have you been a member at HSAC?

Two things: The variety of group classes and the community.

2 2 SEPTEMBER 2018 NEWSLETTER Renovation Update for HSAC As you have made your way around the club, you ve probably noticed a lot of work during the spring and into this summer. We are so grateful for your patience as we have been working hard, re-investing back into your club. The renovations that are happening at HSAC are focused on creating an improved environment for you to have a great fitness experience. From new flooring, new training spaces, and new equipment; we hope that you enjoy these upgrades. As Fall comes, we only have a few more projects left, such as the fireplace in the lobby for a much cozier environment to gather with your friends; to an update functional training area (downstairs by the basketball court). We re so grateful for your continued business and look forward to providing you a top notch facility for years to come. Selectorized Machines New Dumbbell Area New MÜV Studio New Lifting Racks Plate Loaded Equip. New Aktiv Studio New Functional Area New Fireplace/Lounge 3 Questions - Member Highlight: Christi Mullet HSAC: How long have you been a member at HSAC? Christi: I joined HSAC 7 years ago. HSAC: What do you like most about HSAC? Two things: The variety of group classes and the community. I have participated in group exercise classes for as long as I can remember, and I grew up dancing. I m a very social person as well. Since joining HSAC, my circle has grown with so many unique, funny and loving personalities. HSAC: What is your favorite class to attend? Red Hot Dance. It was my first group class to attend, and I instantly fell in love. The music, the moves, the energy and the wonderful instructors inspired me to dance 2-3 days a week. I also enjoy Barre and the MUV program. Mixing it up is always good!

www.harborsquare.com 3 Back to school. Back to routine. September marks the beginning of a new season.

Similar to January 1st, you may find yourself resolving to make some changes or set new goals. We would encourage you to challenge yourself to add something new to your routine this year.

3 3 Back to school. Back to routine. September marks the beginning of a new season. Fall is the runner up to the New Year as we transition from the lazy days of summer to a more intentional schedule and plans for the school year calendar. Similar to January 1st, you may find yourself resolving to make some changes or set new goals. We would encourage you to challenge yourself to add something new to your routine this year. Maybe try a new class at the gym. Audit an educational course in that subject that you have always been curious about. Join a community group, special interest or book club. Go for a hike or even just make a different turn on your daily walk. Sometimes we settle into our own routines a little too much and don t realize that we might embrace a change if we are willing to venture slightly out of our own comfort zones. There are several new programs and opportunities coming to HSAC that may offer you some inspiration! We hope you will find this season to be refreshing and full of new possibilities and, as always, we are here to support you in living a full and healthy life. -The HSAC Staff Harbor Square Hammers, headed to national playoffs Story contributed by Bert Lerch. The undefeated, 7.0 Harbor Square Hammers, beat Tri-Cities in the finals for the Sectional Championship played at Sunriver, OR. June 28-July 1. During local competition, the Hammers won all of 8 matches. At the regional playoffs (NW Washington) they went 2-0. Both were matches played at HSAC. At the sectional playoffs in Sun River, OR, the Hammers went 4-0, including the finals, beating Tri-Cities 2-1. The final match was a nail biter. They won court #1 in straight sets, lost court #2 in a 3 rd set tiebreaker. On Court #3 they split sets and were down 3 match points (6-9) but managed to win 5 straight points to bring home the win. Front/ L to R: Jack Hagel, Don Little, Yun Hong, Rick Downey, Scott Schlumberger Back/L to R: Tom Breen, Ray Poletti, CAPTAIN, Bruce Adee, Gordon Williams, Jim Coghlan Not shown: Bert Lerch, co-captain, Michael Jacobs, James Choi. Congratulations to the entire team for the hard work and dedication it took to make this a memorable season. The National Championships will be played Oct at the USTA National Campus in Orlando, Fl. With over 900,000 USTA players it is an honor to be representing Harbor Square for this championship event.

Andy came to Harbor Square within months of graduating from PLU and has been here ever since - 22 years to be exact!

He loves the outdoors, fishing, golf, his community and, of course, tennis. His father fostered the love of the sport in him and he has continued to share it with others.

4 4 SEPTEMBER 2018 NEWSLETTER Tennis Center News Employee Highlight Get to know Andy Jansen, Tennis Pro If you have never ventured over to our tennis center, you are missing out on the fun! Spirited tennis pros consistently grace the courts at HSAC and among them is our long time pro, Andy Jansen. Andy came to Harbor Square within months of graduating from PLU and has been here ever since - 22 years to be exact! Andy grew up in the Puget Sound area and still calls his childhood town of Snohomish home along with is wife Nikole and 12 year old twins, Drew and Allie. He loves the outdoors, fishing, golf, his community and, of course, tennis. His father fostered the love of the sport in him and he has continued to share it with others. The one thing he wants you to know is Tennis is for everyone! Anyone can play and anyone can get better! HSAC Running Group Get running with Annie! Do you love running? Do you love the outdoors? HSAC instructor Annie Johnson is launching Harbor Square Runners! Organized runs at local parks and trails for beginning or advanced runners. This group will be focused on fun and making new connections within our HSAC community as well as growing as individual runners. Annie will hold an informational meeting on Saturday, September 22 at 11:30am in the lobby at HSAC. Please ask the concierge desk or stop by on the 22nd to learn more about the group and to sign up! Andy loves introducing the game to new players! There are so many ways for you to participate in the game. Reach out to Andy via - andy@harborsquare.com for a complimentary skills assessment. See you on the courts!

www.harborsquare.com Back to School Lunches!

Health Coach: Natasha O Brien natasha@harborsquare.

If they are involved in making their lunches, they are much more likely to eat it! Next is to prep!

homemade muffins, crackers, pretzels etc. This is a great idea for you too!

Lunch ideas can be; (1)Turkey and cheese roll up with a tooth pick; (2) Hard boiled eggs; (3) Soup,

Make your own lunchable with, Triscuits, cheese squares, turkey slices (bento boxes are great for

turkey rolled up; (8) Foil wrapped bean and rice burrito; (9) Nut butter and honey sandwich.

5 Back to School Lunches! Quick and fun ideas to make lunch fun and take some of the stress out! Health Coach: Natasha O Brien natasha@harborsquare.com Quick and fun ideas to make lunch fun and take some of the stress out! The first way to help with this is to have your kids help! If they are involved in making their lunches, they are much more likely to eat it! Next is to prep! Any dried snacks that can be portioned out once a week for example, nuts and raisins, little homemade muffins, crackers, pretzels etc. This is a great idea for you too! Just making those busy mornings a little easier. Lunch ideas can be; (1)Turkey and cheese roll up with a tooth pick; (2) Hard boiled eggs; (3) Soup, chilli, noodles in a thermos; (4) Yogurt parfait with banana, granola, topped with berries; (5) Make your own lunchable with, Triscuits, cheese squares, turkey slices (bento boxes are great for this); (6) Stuffed whole wheat pita with turkey/tuna; (7) Whole wheat tortilla with hummus and turkey rolled up; (8) Foil wrapped bean and rice burrito; (9) Nut butter and honey sandwich. Then always add a fruit: apple slices, grapes, apple squeeze, orange, berries, banana for example. Veggie: mini carrots, cut up cucumbers, mini tomatoes, snap peas throw in a single serving of hummus/guacamole/nut butter or yogurt ranch for dipping. Yum! Happy back to school lunch making! 5

Use that product for a couple of weeks then if the skin is reacting well it s time to bring on another product.

6 6 SEPTEMBER 2018 NEWSLETTER The Spa: Here for your needs. Teen skin cleaning tips. School is back in session and many of our teenagers need a little guidance regarding the care of their skin. When it comes to a teen s first skin care routine, keep it simple. Start slow and introduce one product at a time. Use that product for a couple of weeks then if the skin is reacting well it s time to bring on another product. This is going to keep the odds of identifying a possible irritant or allergy in your favor. Let s start with a cleanser. This is a basic step and is very easy to overlook the critical role it plays in the health of your teen skin. Using a cleanser that is too harsh or over washing can actually do more harm than good. Start your teen off with a mild cleanser. The goal is to thoroughly cleanse the skin not make your skin squeaky clean. That squeaky-clean feeling is good indication that the oil your skin depends on to protect itself has been stripped off. The oil we feel is the skin s natural defense against bacteria, pollution and dirt. In some cases this becomes a never-ending cycle for your teen, they feel the oil, strip it off through cleansing, the pores or oil glands produces more oil, they feel the oil, they wash their face strips it off and it eventually this becomes a problem. The pores are over producing oil and clogging. This can be one of the leading causes of blackheads in our teenagers skin. We want your teen to cleanse once a day, at night time only. If your teen has a severe case of acne with both whiteheads and blackheads the cleansing routine is going to be a little bit different and should be assessed a dermatologist or an esthetician. Yes, I know having your teen cleanse their face daily is going to be a chore for you. A lot of us are just so tired by the time we get ready for bed that washing our face is the last thing we want to do. A little encouragement for them may do the trick and they ll get into the habit of cleansing but on those rare occasions when they just don t want to, have a package of facial cleansing wipes next to their bed so they can cleanse before they close their eyes. If you have any questions you can contact me, Cynthia, at the Spa Harbor Square. I will be happy to answer any questions you or your teen may have and point you in the right direction for products and tools that may be useful. The spa at Harbor square is located in the Tennis Center and appointments can be made by calling (425) ext. 3. The Spa, Director: Cynthia Ratliff thespa@harborsquare.com Washington Education & Squash Academy comes to Harbor Square! WESA, formerly Seattle Urban Squash, is an after school program whose mission is to offer a group of underprivileged students year-round intensive squash instruction, individualized academic tutoring, and community service opportunities so that they may better recognize and fulfill their potential in life as students, athletes and citizens. We aim to help all of our students graduate from high school while also creating pathways to 4-year college. We hope to impact the lifelong health and wellness of our students through commitment, diligence, resilience, integrity and team-work. A unique aspect of our programming is that we begin working with our students in the 3rd grade and follow them through high school. This allows us to work closely with our scholars for a decade before we help send them on to post-secondary success! We currently serve 24 students and are hoping to grow to a team of 28 this year. Volunteer with us! As a young organization, we count ton our volunteers to help us provide our scholars with the individualized coaching and tutoring we know they deserve. As we begin our first year at the Harbor Square Athletic Club, we would love to meet you and even have you join us a coach or tutor, if you would be interested! Feel free to learn more about us and stay up-to-date with upcoming events by visiting our website at Just a heads up that while we make our full name change, you may still see us called Seattle Urban Squash from place to place.

www.harborsquare.com 7 Pickleball at Harbor Square - News >> September Open Play Schedule HSAC RACQUET SPORTS EST.

Beginners Friday 2pm 3:30pm Everyone Open play times are drop-in and all members are welcome.

Trainer Tip - The Proper Plank The simple, body weight move of a plank is really effective and probably a move you have found yourself doing here at

Chelsea Whalen, personal trainer, has broken down how to do a proper plank in 4 steps. Start on the floor on your hands and knees. 1.

7 7 Pickleball at Harbor Square - News >> September Open Play Schedule HSAC RACQUET SPORTS EST PICKLE BALL by Greg Boland 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) ext Trainer Tip - The Proper Plank The simple, body weight move of a plank is really effective and probably a move you have found yourself doing here at HSAC - therefore it is important to make sure you are in good form! Chelsea Whalen, personal trainer, has broken down how to do a proper plank in 4 steps. Start on the floor on your hands and knees. 1. Place your elbows on the ground, positioned directly under your shoulders, hands shoulder width apart (if someone looked at you from the side, your arms would form a 90 degree angle). 2. Walk your feet back and plant your toes into the ground, maintaining a straight line from your heels to the top of your head. 3. Pull your belly button up toward your spine, engaging your abs. 4. Tighten your glutes. Start by holding a plank for 20 seconds, in good form. If you can maintain proper form (abs and glutes engaged) try adding 5 or 10 seconds each time as you feel comfortable. 45 seconds is plenty of time to hold a plank when incorporating it into a regular exercise routine.

the vine tomatoes, seeded and diced Zest and juice of one lime Salt to taste Chili powder to taste (optional)

Add the lime zest and juice and toss season with salt and chili powder to taste.

finely chopped 3 cloves of garlic, minced ½ cup of olive oil 1 tsp salt ½ tsp chili powder by Maygen H.

in a zip lock bag pour marinade over the chicken and seal Refrigerate at least 4 hours or overnight Remove the

If you don t have a grill pan, you can broil each side on low for 8 minutes or until cooked through, flip again,

8 8 SEPTEMBER 2018 NEWSLETTER Lime Chicken & Pico de Gallo Pico de gallo Ingredients: Small head of green cabbage, diced 3-4 Scallions/green onions, white and green parts sliced thin ½ bunch of cilantro - finely chopped 3-4 on the vine tomatoes, seeded and diced Zest and juice of one lime Salt to taste Chili powder to taste (optional) Instructions: Combine first 4 ingredients in a large bowl and toss well. Add the lime zest and juice and toss season with salt and chili powder to taste. Lime chicken Ingredients: 8 boneless, skinless chicken thighs Zest and juice of 2 limes ½ bunch of cilantro finely chopped 3 cloves of garlic, minced ½ cup of olive oil 1 tsp salt ½ tsp chili powder by Maygen H. Instructions: Combine all ingredients but the chicken in a small bowl and stir into a marinade place the chicken in a zip lock bag pour marinade over the chicken and seal Refrigerate at least 4 hours or overnight Remove the chicken from the bag and place on a grill pan (or even better, outdoor grill). If you don t have a grill pan, you can broil each side on low for 8 minutes or until cooked through, flip again, and broil on high for an additional 2 minutes, per side. Plate 2 chicken thighs per serving topped with pico de gallo and avocado slices. OR Shred the chicken and serve in a tortilla topped with the pico de gallo and avocado slices. Yum!

Recipe Allergen Report

Recipe Allergen Report Menu: Elementary Lunch Menu 2017-2018 Cycle School: Alderwood Elementary School Dates: August 01, 2017 - September 29, 2017 Recipe Number Recipe Name Eggs Fish Milk Peanuts Shellfish