Prepare for IMPACT!

Prepare for IMPACT!

Columbia Athletic Clubs is excited to announce the expansion this winter of our IMPACT training program from just the Silver Lake location to all three athletic facilities, including Pine Lake and Juanita Bay. IMPACT training, which is an acronym for “Intense/Multi-faceted/Performance-driven/Athletic/Cross-Training” represents the best of CAC’s fitness and athletic offerings and encompasses a whole host of small-group training (SGT) options. Classes range from weekly classes, short and long-term series, to youth and athletic offerings all designed to maximize the benefits of both personal and group-based training.

All new small-group offerings:
Small-group training has been a part of CAC programming for years, but recent and upcoming upgrades in facility, equipment, and programming at all three Club locations has spurred the expansion and evolution of the IMPACT training program. SGT is an ideal way to take advantage of personal training without the financial investment of regular one-on-one training, as classes will range in cost but typically fall in the $15 to $20 range per one-hour session. SGT also allows participants to experience new exercises and techniques, and research has shown that class-based training yields higher results than training alone. IMPACT training classes will join GRAVITY at Juanita Bay, and encompass all current SGT and IMPACT training at all three Clubs as an ideal complement or focal point of our members fitness routines. Class schedules will be posted throughout the Club, online at, as well as in this issue of INSPIRE, so take a look and see what interests you!

Benefits of Functional Training and HIIT:
Many of CAC’s IMPACT training classes are designed as functional training, exercise that is defined as training designed to improve function in everyday living. Functional strength training can result in better movement, strength, balance and flexibility in everyday life, and is a crucial component to traditional exercise routines. Many IMPACT classes will be tailored to specific functional movements, such as sport-specific conditioning, speed and agility training, balance and flexibility based sessions, and more. HIIT, or high intensity interval training, will also remain an important component of many of CAC’s IMPACT training classes. HIIT is very high-intensity exercises alternated with low to moderate exercises. TABATA classes, cross-fit style workouts, and some cycle and interval-based classes are all examples of HIIT. While HIIT-based classes may not be for every member of the Club, studies have shown again and again that this style of exercise is one of the most effective ways of burning calories, stimulating muscle growth, and increasing metabolism throughout the day. HIIT, like functional training, is an important element to traditional exercise routines.

Look for more information throughout the Clubs this winter:
As we move into the fall and winter months, look for more information in your home Club regarding IMPACT training classes and all SGT offerings taking place this season. For more information, please contact the Fitness Director at your club.

Brandi Ohlsen, Fitness Director, CAC – Juanita Bay:
Debbie Bredeweg, Fitness Director, CAC – Pine Lake:
Bobby Sorenson, Fitness Director, CAC – Silver Lake:

Health Benefits of Water Exercise Classes

Contrary to popular belief, water exercise classes are for everyone, not just the elderly, those rehabilitating injury or for the physically challenged. Water exercise classes offer multiple benefits for all fitness levels. Here are some of the main benefits to water exercise classes:

Low impact: This may be the single most important benefit of aqua classes or utilizing the water for parts of your workout routine. Exercising in water makes you feel about 90 percent lighter according to the American Council on Exercise. When you jump or run in the water, your body does not experience the same impact that these moves cause on land. Many of the exercise movements have little to no impact at all on your joints. This makes water exercise an ideal activity for those with arthritis, back problems, foot or leg injuries, and knee conditions. Those that are pregnant or severely overweight benefit tremendously with this type of exercise.

Calorie Burning: Many can expect to burn between 400-500 calories per hour in a water exercise class, according to the Aquatic Exercise Association. The actual amount you burn will depend on your size, the intensity of your movements and water temperature and depth. In general, faster movements, incorporating the upper and lower body in deep water, elicit the greatest calorie burn.

Flexibility and Range of Motion: Water exercise, especially in warm water, allows many people the ability to exercise where they are limited on land. For those that are overweight, or have other physical challenges, water provides the ability to make movements that may be impossible on land. Many will experience much better flexibility and range of motion after only a few classes in water.

Increased strength and bone density: When you exercise in water you experience 12 times the resistance of air according to an article published in “American Fitness.” Simply kicking and cupping the water helps contribute to muscle development which translates into increased bone density and a higher metabolic rate. Many classes incorporate equipment like water paddles, noodles, single or double buoys, and kickboards to further increase resistance to increase strength gains.

Emotional Health Benefits: Many sufferers from fibromyalgia indicate that water exercise classes decrease the instances of anxiety associated with a regular workout routine. Some studies indicate that exercise therapy in warm water can decrease depression and improve mood as well. Water exercise classes can improve the health of mothers and their unborn children and has a positive effect on the mother’s mental health. Water exercise helps lift spirits, and provides healthy social interaction in a group setting.

Always check with a doctor before starting any exercise regimen. Some people experience allergic reactions to pool chemicals so it’s a good idea to check with the facility you will be choosing for the chemical content of the water. A salt water pool may be a better choice for you.   Some may need to use earplugs or nose clips. Showering thoroughly after a workout with a chlorine-cleansing soap and applying moisturizer afterward helps avoid itchy skin. Check out our aquatic schedules online at

Good After-school Activities for Kids

Keeping your child occupied in the time between school and bedtime can be one of the biggest challenges facing a parent during the week. As parents, we want our kids to stay positive and active after school and at the same time have peace of mind that they’re in a safe environment. Many working parents rely on programs outside of the home to keep their children safe and active, while stay at home parents are challenged to keep their children free from boredom.

Here are a few ideas to keep them occupied:

Organized Sports: There are many nationally organized sports for kids. Check with your local community for signups for Little League Baseball, AYSO Soccer, AYF and Pop Warner Football, ASA and NSA Softball, AYBA and YBOA for Basketball… and these are just a few of the organizations out there. Many more sports are offered on a more regional basis such as Lacrosse, Hockey, Tennis, Golf and Swimming. Each of these sports will have seasons so your kids can play more than one sport during the course of the year.

Playing sports is a fun activity for your kids but some of the health benefits can be surprising. Did you know that kids that play outdoor sports are less likely to have vision problems? Your kids will also be less likely to develop obesity and be more likely to develop better social skills. Success as an individual and as a team member builds confidence and self-esteem, and failures build character and coping skills. Additionally, many lifelong friendships are started as teammates in sports.

Health and Athletic Clubs: Many health and athletic clubs have programs for kids for most ages. At an Athletic club your kids can be active while being supervised. Many have activities such as Group Exercise classes, recreation rooms with board games, ping pong and foosball. Many have dance classes and will offer lessons for sports like Basketball, Tennis and other racquet sports, swimming and Golf. A number of facilities also offer areas of the club to do homework as well.

Creative projects: Many children love to be creative with just a little bit of direction. Tell them a story and then give them a paper and pen or a piece of sidewalk chalk. Recycle an ordinary item, such as a light cardboard box, and have them transform it into something that flies or maybe a mask. Have them take that item and have them think about how it was made, how it was used and its main purpose. Stage a scavenger hunt within your home or neighborhood with your child and a small group of their friends. Use the found items to make a project.

Field Trips: Although it’s impossible for most of us to do field trips on a regular basis, an occasional one can go a long way. Kids love to learn about new things. A trip to a museum or zoo may have them talking about it for weeks or longer. If your child is used to just a few people around take them to an event with a large crowd. If they’re used to a bunch of people around in their everyday life then go take a walk or hike on a nature trail. A visit away from their everyday life can teach them life lessons about empathy as well. Talk to them about the environment they’re visiting and how their life would be different if this were their day to day environment. Talk about the people you encounter and the things you have in common with them as well as the differences.

While you’re navigating through your child’s younger and teen years just remember that your child craves knowledge and activity and it’s important that we, as parents, direct them toward healthy and safe choices. Remember what was important to you as a child and don’t forget that this isn’t the same world we grew up in. Teach them what your world was like but be mindful that their environment is different. Open up their world to endless possibilities.