Your October Resolution

Your October Resolution

Did you know that many consider October to be the new New Year’s resolution month for parents?

It’s true. Think about it, you just spent the last 3 months caring for your kids, finding a ton of things to do to keep them busy so their needle isn’t stuck on the “Mom and Dad… I’m BORED” record. It’s not enough that you took two vacations, spent a third of your annual salary within a month and gave your kids an experience that you would have died for when you were that age. You can see the finish line coming and you’re joyfully shopping for pens, pencils of all colors, various paper pads and folders knowing that fall is on its way. It’s almost like Christmas time when you were a kid… but not quite.

So October is here and now you can barely contain yourself long enough to wave at them as they walk out the door with that huge backpack on. You’ve made up your mind to do something nice for yourself for a change and after the initial day or three where you rush them out the door and go back to bed or finish up that novel you started and stopped 8 times since the first flight in June.

Even if you aren’t a parent, it’s your turn and it’s a new year, as it were, and it is a great opportunity to make a change. You’ve been craving normalcy for weeks now and having a consistent schedule couldn’t be a more perfect time to start a new healthy program for yourself. It might be as simple as cutting carbs in your diet or as extensive as doing exercise classes several times a week or hiring a personal trainer. If you’re having a hard time deciding here are some suggestions:

Learning Meditation: There are scientific studies that show the many benefits of meditating. It’s suggested that meditating can help improve your mood, reduce stress, lessen anxiety and improve your brain’s ability in decision making, self-control and sensory perception. Meditating, once you learn how, can be very easy to do.

Do Planks every day: Doing plank exercises every day is a fantastic way to slim down your mid-section, strengthen your core and improve your posture. There are many resources on how to do them correctly online and at the club. Your results can be amazing even if you only start doing them for as little as 5 minutes per day. As always, start slow to avoid any possible injury and please consult your physician before starting any new workout routine.

Move More: Living a sedentary life tends to have some potentially serious consequences later on in life. It will make you more likely to be overweight and it puts you at a higher risk of health issues. It doesn’t matter what you choose as long as you’re raising your heart rate. Take a walk, get up every 20 minutes and move around or stretch, join a dance class, take the stairs instead of the elevator or park further away when you do your errands. All of these help get your blood moving, create oxygen flow and generally will help make you feel better.

Eat fewer calories: For the most part, people use resolution times to make changes in their appearance and most will opt to get smaller. Consuming fewer calories will more likely set you in that direction. Carrying excess weight puts us at a greater risk for a lot of different health problems that include diabetes, heart disease and some cancers. If you gained weight over your vacation I recommend that you eat smaller portions moving forward and keep your body moving.

Let’s have a great rest of the year!

-Dan Engle

10 Reasons why your Kids should Golf

Make no mistake about it, when you introduce your kids to the game of golf, you are providing them with one of the most valuable gifts of developing skills and abilities that will last a lifetime. Here are 10 reasons why golf is good for kids:

1. Anyone Can Play: Golfers come in all shapes and sizes. You don’t have to be particularly strong, tall, lean or fast to succeed in this sport. You will learn how to take care of your body through this sport to perform at the level you desire.

2. Minimal Risk: Unlike many other sports like soccer, football, baseball theses are physically involved and the chances of injury – even series injury are always possible.
In golf – this is a non-contact sport, and serious injuries are almost non-existent.

3. Positive and Safe Environment: The golf course and driving range are safe places that facilitate instruction of sportsmanship, manners, courtesy, respect, honesty and integrity, to name a few. When you are involved in golf you learn more than a sport.

4. Lifelong Friendships: You never know who you will meet on the golf course, but it’s one of the easiest places to make friends. People who play golf are by in large very successful. Best of all – golf creates a unique bond so those friendships can be developed all over the world and last a lifetime!

5. Prepare for Business: It’s hard to think about it now, but kids grow up and the people they meet as children can play a huge part in their success later in life. Golf is a sport that helps prepare kids and teens for careers in business and other professional arenas. 

6. Time spent OUTDOORS: In today’s world of video games, smart phones, and childhood obesity, it can be hard to drag your daughter or son off the couch to play outside. Golf is the perfect excuse to spend an entire day enjoying nature and presents the opportunity to develop healthy lifelong exercise habits!

7. Important Life Lessons: Golf closely parallels real life as one experiences highs and lows of the game. The range of experience, from birdies to bogeys, rewards a young person’s ability to keep each shot in perspective, manage one’s emotions, maintain a positive outlook and focus on the shot at hand. Golf is a sport that will teach your child things like integrity, discipline and respect. As they learn to conduct themselves on the golf course, these lessons will translate directly into everyday life (See

8. College Scholarships: Avid golfers have a lot of opportunities when it comes to college funding. The earlier your child starts, the greater his or her chance is of gaining access to scholarship funds – and as the price of college education continues to soar, wouldn’t it be grand to have this as a potential carrot for any parent? 

9. Spend time with Family: Golf is a game that encourages family participation. When children are young, they enjoy doing just about anything with you. Golf is an opportunity for quality bonding time and it’s one that can last a lifetime!

10. It’s FUN: This should probably be at the top of the list, but one of the best reasons to get your daughter or son involved with golf is that they’ll have an absolute blast. They’ll have a chance to learn new skills both physical and mental, make new friends and discover new opportunities. There are a million things you can buy your kids or gift your kids in the hope that it helps them learn and grow, only a few make a real impact.  Encouraging them to play golf is one!

-Excerpted from Golf Range “10 ten reasons” – Published by Andrew Wood, Colleague in Golf, Author, #1 Marketing support  person to Golf Professionals all around the world.

Next Steps:

Get your kids into a camp or program here at the range or anywhere you live. Get them a Youth on Course Membership at Washington State Golf Association This program saves money at many facilities in the state of Washington, where kids play for reduced fees.

Call the Range at 425.338.2424 and ask what camp, class or program is best for your daughter or son. 

8 Yoga Benefits for Kids

Yoga has become main stream for adults in recent years, but have we ever considered sharing the practice with our children? Yoga can benefit kids significantly, and in some ways, possibly even more so than it nourishes adults. Here are just some of these benefits:

(1) Yoga is non-competitive.
In today’s world, we hear so much about being the best and achieving the most. Yoga teaches kids that their bodies are different; different bodies do different things and all of them are okay. There is no one better or worse at yoga than anyone else; we are all just exploring our bodies and learning from them in our own way. Yoga is truly for everybody.

(2) Yoga teaches self-acceptance.
In the same way that it provides children an opportunity to learn something that is non-competitive, it also teaches kids to accept and cherish themselves as they are. Again, with society sending so many messages of inadequacy, yoga teaches kids to love themselves.
Learned young, this incredibly valuable lesson arms kids with the tools to fight off the increasing feelings of self-doubt that come during the teen years and beyond.

(3) Namaste: The light in me sees the light in you.
Yoga teaches acceptance and tolerance of others. In practicing yoga, kids learn early in life that all living beings are to be cherished and respected as they are, thus helping to create more peaceful local communities and a more peaceful world in our future.

(4) Yoga encourages healthy habits.
Any exercise program begun in childhood helps kids to remain physically active and healthy as a lifestyle. However, yoga takes that further by teaching not only the healthy habits mentioned above, but also a healthy approach to eating and the ability to calm oneself and focus the mind.

(5) Focus. Focus. Focus.
We live in a world of distractions. More and more these days, kids seem unable to focus on anything for any decent length of time. Yoga can help with that. It teaches kids to be present, and to concentrate and focus on their breathing. They learn how the breath can help them throughout the day, in any situation. They learn to focus on the pose by learning correct body alignment, and in so doing, learn to focus on their bodies and how they function – guiding each limb or part of the body through the nuances of the pose.

(6) Yoga teaches calming techniques.
Young kids deal with frustration most typically by crying and throwing tantrums. When they learn proper, healthy breathing techniques and tools to focus the mind, they begin to learn how to apply those tools in their everyday lives and to react appropriately to any situation. I know as an adult, I see improvements in this area in myself. Just imagine if I had learned more of these techniques as a child!

(7) Children learn self-awareness through yoga.
Again, in guiding their bodies through the poses, children learn more about their bodies and what they are capable of. They learn more about their minds, and how they can affect not only their own attitudes and approaches to life, but also the attitudes of others.

They learn that they can achieve this through their own thoughts and how they choose to react to any given situation. This awareness of the body, mind and spirit, and of what can be achieved when all three work together, helps children develop into more confident, kind, responsible adults.

(8) Yoga supports positive mental health in children.
All of the above benefits tie together. When children learn to accept and love themselves for who they are, to see the good in others, to focus and calm their minds, and to be aware of their innate capabilities, they learn tools for resilience.

They are more likely to be positive and optimistic about life and their abilities, and will hopefully be less likely to succumb to anxiety, depression and other mental health issues that are so prevalent today.

Maybe most importantly, yoga teaches children that relaxation is not only allowed; it is encouraged. Relaxing is not easy and learning to relax takes practice. Yoga provides space for the mind to slow down and settle.

Children are always told that they need to be engaged and productive. Their little minds are leaping from one activity to another all day long, often right up until they crash at bedtime. Yoga teaches kids that it doesn’t have to always be like that.

If children can learn how to relax and be still, they will be able to handle better the stressors and pressures that will begin to hit them as they get older.

Children are actually natural yogis. Their innate trust in others, combined with their lack of inhibitions, allows them to receive the teachings of yoga and grow from them in inspiring ways. Adults have a lot to learn from the way children receive yoga! If we can lead them there, they will not only benefit, but they will enjoy it immensely.

Reprinted from Do You Yoga website.

Summer Camps at CAC

Ah spring, the days grow longer, the temperatures start to rise (maybe?) and you can finally turn your attention to not just getting through winter but planning for the coming months. Maybe a garden, maybe a spring trip, perhaps a weekday round of golf, and of course your families’ plans for the summer.

However, summer, while lots of fun, can be a trial for a lot of families as well. With no school or sports scheduled, it can be challenging to find activities that not only allow parents time to work, but also provide important physical and mental engagement for children. While there are many options to combat days of video games and TV time, one you may want to consider is a week or two (or three or four!) of camp at CAC.

CAC Camps are a great way for children to spend their summer, and provide a number of key elements to healthy growth and stimulation in the following months, including the following:

Peer engagement:

Camps provide a platform for social interaction between children from different communities, schools, ages, and groups, all under the engaging and watchful eyes of Program staff and supervisors. This interaction builds social skills and helps develop friendships and experiences that are so important to childhood experience and development.

Physical activity:

The CDC recommends children of all ages engage in a minimum of 60 minutes of physical activity a day. At CAC camps, kids will get much more than that, in a wide variety of formats including free play, organized sports, swimming, and even specialty activities like tennis, golf, hiking, and more.

Mental stimulation:

CAC camps are learning environments where children engage in a variety of artistic and problem-saving scenarios. It’s the perfect balance between learning and fun, and can serve as an academic bridge between the school year.

As you plan your summer months consider Camps at CAC for your little ones. Camps are available for children age 4-12 at all CAC facilities, and more information can be found by contacting the Programs Department at your Club. We hope to see you and your family this summer!

Check out our 2019 selection of Summer Camps here.

Celebrate the Month of Love

Remember, 2019 is your year. I can feel it! This is the year of no excuses and the year to be good to you.

February is typically the month where many tend to focus on your special relationship. Whatever the relationship you choose to celebrate you need to take care of yourself in order to take care of that someone special. So let’s celebrate the month of love by showing some love to our own selves by taking care of our mind and body. You can incorporate taking care of yourself with the love you show to your significant other and your family.

There are a lot of us that sacrifice a lot for our family or our significant other that takes its toll on our body and mind. For most of us this is a choice out of love and goodness of our heart so we need to prepared to do it well.

Some of us work a lot of hours (guilty here) and by the time you get home you’re not able or willing to take time to take care of yourself. It’s the family or significant other first then dinner then bed. If you’re like me you go a million miles an hour during the day and very actively do not sit down too quickly once you get home because you’re absolutely done for the night if you do. If this is your situation you can take some steps during the day to help out.

Here are a few ways you can help feel great in your body and your mind while you’re away from your family:

  • Stay Hydrated – keep a bottle of water with you at your desk and in your car.
  • Avoid Sugar – Limit the trips to the candy bowls scattered throughout the office.
  • Avoid complacency – Stand while you take that phone call go take a walk while you’re on your break.
  • Go the extra mile – Park further away in the parking lot and take the stairs instead of the elevator.

When you’re with your significant other or your family try to do some things during that time that are healthy in mind and body for all of you:

  • Go to the park – spring is coming and taking a walk or playing a ball game outside is great exercise and a great way to bond with your family and get some air.
  • Take a group exercise class – CAC - Silver Lake caters to families and offer classes for everyone.
  • Get the bikes out – A family bike ride on some of the trails of our beautiful state is a fantastic way to stay healthy and bond with one another.
  • Family Fun Nights – Many places have these programs. Our club has one every month that includes activities such as Movies in the pool, family yoga, family badminton, family dodgeball and Nerf wars.

Some of us might find ourselves spending this month alone. Many of us make this an active choice but many of us don’t and it can potentially cause some real health issues. If you find yourself alone or just feeling that way during the month of love, do your best to find ways to help reduce the stress that it inevitably leads to:

  • Exercise – Do it because it’s good for your soul and not so much your outward appearance. Do it not as trying to reach a specific goal. Do it because it makes you feel good.
  • Try not to compare yourself to others – They’re not you and you’re not them. Besides, deep down they may want to be you if they really knew you.
  • Treat yourself – If you can afford it, treat yourself to something you don’t necessarily need. A plane ticket to your dream destination, tickets to a concert or play… How about a cruise?
  • Be good to others – no matter your situation it’s so important to treat others well despite how you may have been treated. Do this because it makes you feel good in the end and not because it’s expected of you.

You really do deserve love in your life. We all do.

– Dan Engle

New Years Resolutions… Done Right

New Years resolutions this year? Most of us have them with the goal to improve health, fitness and athletic performance. So, here are some tips to help you stay focused and on target this season.

• Make realistic goals. Your resolution doesn’t always need to be about weight loss. It can be about adding more variety or value to your workouts. Here are some ideas from current members who have shared ideas:
Have a number of visits to the Club in mind. “I used to be at the Club about twice per week, but this year I have committed to be there 3 days per week. Even if it is not a workout, I sit in the hot tub, stretch, or just have a sauna, but this forces me to be more disciplined and in a routine”
Add in a Mind Body class one day per week. “I spend most of my workout time in the weight room and cardio machines. This year I will add in a Yoga or Pilates class one day per week. I will commit to this for 6 weeks then re-evaluate my progress and make adjustments if needed. I expect to see increase flexibility and will view this as my body’s reward for hard work”.
“Adding 15 to 20 minutes of cardio in before or after my Training session or class has not only allowed me be more focused and ready for my session, but helped me burn a few more calories each day. Added together, this has made a big difference in my progress”.

• Accountability: Write down your goals in a place you see every day and check it off weekly to stay focused and reminded.

• Network: find a workout buddy or tell a friend, family member or staff at the Club! You know we will help you stay on track.

• Set yourself up to succeed: Plan ahead and prepare snacks, lunch or grab and go breakfasts. It’s OK to have a treat now and then but make it an effort to find it in the cupboard or refrigerator. Place the healthy snacks in the forefront and the treats away from sight.

• Count your calories: Portion control is one of the best ways to succeed. Avoid cooking too much or adding too much to your plate. Know what your daily intake should be for your age, body, and activity level. Ask this question to any of our Trainers. They will help you!
A good rule of thumb is 3 oz of Protein is roughly the size and thickness of the palm of your hand. ½ cup of vegetables is roughly the size of a clenched hand

• Eat slowly and without distractions such as a computer, TV or phone. If you are dining out, skip the appetizers and bread.

• Watch the sugar! Protein Carbs and Fat are all essential elements in a balanced diet, but added sugars and sugar substitutes can quickly derail your quest. Avoid sodas, sugary coffee drinks and desserts. Get to know your habits. Is an afternoon coffee drink a habit, a reward, a treat or your body craving a sugar fix. Try something different and then limit these habits to once or just twice a week instead of daily.

• Mix it up! Keep your body guessing. Keep the internal machine working hard to keep up. Whether you are on the elliptical, treadmill or doing laps in the pool once per week change up the routine and add in 2 minutes of speed with 4 minutes of moderate pace. Remember to add in stretching or foam rolling. This is an important part of your recovery and your body’s reward.

• Rest and Sleep is also an essential part of your success. Take time for yourself, relax, visualize, internally reward your efforts and get a restful night’s sleep.

• Drink Water

Stay committed to your goals for 4 to 6 weeks. This is how long it will take before you really see the results! But it will happen! Good luck and remember we are here to support your goals and help you achieve results.