January 21, 2011 [9]
www.kirklandreporter.com
2011 NEW YEAR . NEW YOU.
Sponsored by:
New ‘superfly’ studio blends exercise, socializing trends like personal train- ier. Hyatt said his back ing and boot camps – rig- doesn’t hurt like it used orous workouts that flow to. Since Bartee opened large screen from one exercise to the Fly Fitness, Hyatt has showed Prince’s next without rest – begone in to exercise almost “Purple Rain” fore they became popular every day. during a cycling class. Af- on the West Coast. Four “You’re always working terward, people nibbled years ago, Bartee moved on core muscles and large cheese and crackers, back to Seattle and began muscle groups, but you’re drank punch and played building a client base. rarely doing the same extrivia games. While her Connectiact exercises,” Hyatt said. That was “Pedaling to cut studio focused on “Traci makes it a lot of Prince,” a theme night at personal training, Bartee fun and has a great sense Fly Fitness in Kirkland found she preferred small of humor.” last week. group training over oneAnyone can drop in for This isn’t your typical on-one instruction. She a class for $22, and their gym – owner Traci Bartee noticed a greater energy first one is free. Packages has made sure of it. and camaraderie within of five to 20 classes start “You don’t just come in, the group. at $90, and “frequent flyer swipe your card and That strategy packages” run $130-$180 leave,” Bartee said. followed her to per month and include “I like the aspect Fly Fitness, a T-shirt and personal GET of people comwhere no class training session. ing in with their has more than In addition to the friends, meeting 15 or 20 people. theme rides like “Pednew friends and we With small classes, aling to Prince” – and all hang out afterward.” Bartee said they’re able next month’s “Biking to Fly Fitness opened on to cater to every person Britney” – this month, Kirkland’s Carillon Point and give modifications to Fly Fitness is hosting a Jan. 3 with the goal of the workouts, challengSporty Soiree Sleepover fusing working out and ing both the beginners on Jan. 29 that partners socializing. Bartee makes and the advanced. Plus, the studio with local up all the classes, which people can actually get to businesses. It includes explains why some of know one another. one night at the Woodthem have names you’ve “I get really excited mark Hotel and Spa, probably never heard of. to come to work for the lunch at Le Grand Bistro, There’s Organized Cha- first time in my life,” said four Fly Fitness classes, a os, which flits between trainer and instructor nutrition seminar and life performing lunges on Christine Ianni. “Being coaching session. the dock outside, cycling able to have a place like The studio opened just inside or whatever else this to get involved and in time to catch people the instructor feels like. know people is really cool making good on their There’s Flycycle, which for me. It doesn’t feel like New Year’s resolutions is 30 minutes on the bike a job. It feels like a social to trade channel-surfing followed by 30 minutes of hour.” for cardio workouts. But yoga, barre exercise or PiPaul Hyatt, a firefighter Bartee said you can make lates. There’s even a class who lives in Bellevue, has a resolution to be fitter called Flymamas with been working with Bartee and live healthier any Hot Wheels, which Bartee for two-and-a-half years. time of year. dubs “a stroller exercise He said he’s gotten in “You don’t have to wait program for fabulously better shape and felt more until Jan. 1,” she said. fly moms looking to motivated to eat healthFly Fitness is located claim their pre-baby bodies” – no babysitter necessary. Effective Detox Your Local “I see people at the gym Herbs Herbal Apothecary doing the same thing evSpecializing in herbal & nutritional products and information ery single day, and they’re going to get bored of • Dry Herbs • Flower Essences • Tea Blends • Books that and quit their goals,” • Nutritional Products • Medicine - Making Bartee said. “You have to • Herbal Tinctures Supplies make it something that’s • Essential Oils • Wellness Information & enjoyable.” • Natural Bodycare Classes Bartee has been in the Customized blends by a Bastyr University trained herbalist fitness world for more Current Class Schedule can be accessed at: herbanwellness.net than 12 years. She owned 103 Lake St. S., Kirkland, WA her own studio in Con206-330-2171 necticut, capitalizing on BY RACHEL SOLOMON
UW News Lab
A
Fly Fitness owner Traci Bartee, right, chats with trainer Christine Ianni, left, and studio manager Mieka Miller. The new fitness studio opened on Kirkland’s Carillon Point Jan. 3 with the goal of fusing working out and socializing. RACHEL SOLOMON, Special to the Reporter at Carillon Point, Suite 2225. For information, call 425-522-4408 or visit
wearesuperfly.com.
Rachel Solomon is a student in the University of
Washington Department of Communication News Laboratory.
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[10] January 21, 2011
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NEW YEAR .
2011
Muscle is your metabolism BY ROMMEL ACDA
I
f you’re struggling to lose fat or if you’ve hit a plateau in your fat loss program, you may need to take another look at strategic food combinations in order to maximize your body’s fat burning ability.
What’s important to understand is the “thermic effect” of the macronutrients you take in, and how they affect your metabolism. Macronutrients are simply the nutrients that provide your body calories for energy, such as protein, carbohydrates
and fats. First, let me emphasize that “muscle is your metabolism.” The amount of lean muscle tissue you carry is directly related to the amount of calories you burn on a daily basis. On a fat loss program you want to preserve your
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muscle, or else your metabolism drops and you burn less fat. So what is this “thermic effect” I’m talking about? The “thermic effect of food” is the amount of calories (energy) your body has to burn in order to digest food, and it accounts for 10 percent of your daily metabolism. So in regards to optimizing fat loss, your goal is to further increase your metabolism, or calories burned by eating meals with a higher “thermic effect.” Protein has the highest Before and after. CONTRIBUTED thermic effect. It is the second most abundant nutrient in the body next With just a simple to water. For every 100 tweak to your nutrition calories of protein ingest- program of structuring ed it requires 20 calories your meals around proto burn and digest. tein sources first, veggies Carbohydrates and fat, second, and then maybe on the other hand, only a little bit of starchy carbs require 10 and 5 calories to round out the meal, respectively to burn for may be just the ticket to every 100 calories get you past your fat ingested. So as you loss sticking point. can see protein Examples of NEW YEAR sources trumps protein rich carbs and fats meals: for fat burning • Breakfast: 2-3 ability. Protein is scrambled eggs, or the primary building spinach omelet, with and rebuilding source for side of fresh fruit muscles, and is vital for • Lunch: Grilled maintenance and repairs chicken salad (heapings for the body. of veggies), shallot wal-
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January 21, 2011 [11]
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NEW YEAR .
2011
NEW YOU.
hen the new Evergreen Medical Center in Redmond opens its doors at the Bella Bottega Shopping Center on March 21, it will already feel familiar to people in the community. Like every Evergreen facility, the new medical center was designed with patients in mind. The new facility brings together in one place at the right time, just the care that is most often needed: primary care from the combined practices of the physicians of Evergreen Medical Group
New You
- Redmond and Family family medicine practices Medicine of Redmond; on the Eastside. With a and, for the first time, larger staff, the Redmond emergency care. These center will offer expanded core practices will be sup- weekday and weekend ported by a full-serhours and more vice medical-imagsame-day appointing center and an ments, making it Local on-site laboratory. easier than ever to The radiology sersee a doctor. With vices provided by full emergency Radia Imaging, will care, patients will be also be available on an able to get to treatment outpatient basis, meaning quickly for major and consumers do not need to minor accidents, breathbe a patient at the facility ing difficulties, even a to receive these services. severe cold - right in The new center means the neighborhood, near the community will have where people live. available one of the largest The new emergency
HEALTH
throughout the Eastside for providing high quality care. For nearly 40 years, the community has looked to, and depended on Evergreen for their care. With the opening
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New Evergreen Medical Center to open in Redmond W
department will house 16 emergency exam rooms and be able to treat 35,000 people per year, reducing the wait time for emergency care. Just as important, it will be staffed by experienced, board-certified emergency physicians and trauma-trained nurses who are on staff at the Evergreen Hospital ED, the preferred choice for emergency care of Redmond, Woodinville and Kirkland residents. If care requires more extensive attention, patients are only moments away from the comprehensive, Evergreen Hospital, known
Sponsored by:
of Evergreen Medical Center, Redmond, it’s now closer to where patients live, work and play. For more information, visit www.evergreenhealthcare. org/redmond.
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Don’t let aching knees or hips keep you from fun activities. Knees that hurt as you walk or bend or hips that cause you daily pain may need to be replaced, giving you back your mobility and a pain-free life. Join Evergreen Hospital for a free seminar covering Evergreen’s comprehensive joint program. Orthopedic surgeons and nursing staff will guide you through what happens from pre-op preparation to surgery, recovery and physical therapy. Bring your questions to the class at 6:30 p.m., Thursday, Jan. 27 at 12040 N.E. 128th St. The seminar is free but you must pre-register by calling the Evergreen Healthline at 425-899-3000.
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[12] January 21, 2011
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2011 NEW YEAR . NEW YOU.
Tired of being referred to another dentist?
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restrictions and no immediate rewards. That is one of the main reasons why so many dieters fail. If your way of dieting offers you nothing but deprivation, you will not stick to it no matter how beneficial it may be. That is why I favor a slow approach of many small incremental steps rather than crash diets and other quick fixes. Timi Gustafson
Our Experience and training allow
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of another year always motivates people to make long overdue changes in their lifestyle. There is, of course, remorse from the holiday escapades and the desire to fit in a new wardrobe for the warmer weather. So, dieting it is. Unfortunately, most diets work like budget cuts – all
HEALTHY LIVING
Y
ou know the holiday season is over when people start talking about their New Year’s resolutions. For some, it’s almost an annual ritual. In my line of work, I get lots of new business. I also get to see old clients again, but these are reunions I never look forward to.
“My root canal and crown were completed in
Setting realistic goals It has been said that nothing in the world arouses more false hope than the first hours of a diet. At the outset, everyone who decides to go on a diet or fitness program is a sure winner. That may explain why resolutions are so popular, despite their dismal track record. The truth is that, no matter how dedicated you are, sticking to any diet for the long haul is a real challenge. So, if you decide to give your weight loss goals another try this time around, be warned that there will be times when you will simply slip up – and probably more than once. If that feels too discouraging, you may want to re-examine your goals and ask yourself [ more HEALTHY page 14 ]
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2011 NEW YEAR . NEW YOU.
join us for an informative seminar
Unlocking Social Security
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Four corners rule - ‘The Deal’
Dana Fykerud
particular muscles should be long, lean and useful, not big, bulky and tight. If avid runners and cyclists were to spend a third of their time on strengthening their core, they would be able to achieve better results. They would be faster, have more endurance, recover quicker, and be able to do all of these things even well into their seventies! So many of them over-use their extremities until they have tendinitis somewhere in their body. It’s completely unnecessary and totally avoidable. When you’re strong in your core, you’re lighter in your joints. It’s really that simple. So, spend time strengthening what’s in between your four corners. If your “deal” is strong, powerful, useful, dynamic, and flexible, you won’t have any trouble making your case!
Check out Dana Fykerud on her blog, “The Lift Girl” at www.liftgirlpilates.com.
Wednesday, January 26 • 12:30 pm Presented by Val Gurin, CRPC, AAMS Join us for lunch and learn more about maximizing your Social Security benefits. RSVP by January 25. Seating is limited.
(425) 828-2570 at kirkland 452601
it’s called the four corners rule, meaning “the deal.” Well, in Pilates, the four corners rule comes up all the time. The Pilates four corners are the shoulder bones and the hip bones. If you were to draw a line between those four points, you would have a rectangle. The area is often called the Powerhouse. All the energy is supposed to emanate from within those four corners going outward. This is hard to achieve because most of our lives are spent using our extremities. I never introduce clients to the equipment until most of their movement comes from their center. Otherwise, they’re just pulling on the straps, using force and momentum to open the spring, and that’s not Pilates. That’s something else. The extremities should be used for support and perhaps a little bit of balance, but that’s it. These
THE LIFT GIRL
I learned a lot about the term, “four corners,” when I was setting up my online business through our attorney. I don’t speak attorneyese so he had to explain it to me a few times, but then I got it. The definition of four corners: A rule holding that if a document (as a contract, deed, or will) appears on its face to be complete, no outside evidence may be used to challenge it. For example, if you had a sheet of paper with information about a subject, you could only use the information in between the four corners of that particular sheet of paper to convey your idea or point. At no time are you able to use any outside information to make your case. You had better have what “the deal” is on that sheet of paper. Otherwise, you will not achieve your goal. That’s why
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[14] January 21, 2011
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2011
NEW YEAR . NEW YOU. Sponsored by:
[ HEALTHY from page 12] what you can realistically expect to achieve.
Determine what you want Simply wanting to lose weight is a rather vague objective. Define your intentions more precisely. For example: I want to lose weight to be healthier, have more energy, be more active and so on. Or you may be in need of losing weight to deal with diabetes, high blood pressure or heart issues. Once you have identified your target, it is easier to fine-tune your strategies.
Pace yourself If you are overweight but otherwise healthy and fit, you may be able to continue your preferred eating habits but limit your portion sizes. If you manage to reduce your daily calorie intake by only 500 calories, you should be able to lose one pound per week. You can also increase your physical activity level to burn off extra calories without having to fast. In any case, make sure you don’t attempt making
too many changes in your lifestyle all at once. Behavior modification is not something you decide to do and then you’re done. Pay attention to important cues, like boredom, frustration, anger, loneliness or stress, as well as your responses, like binge eating, alcohol or drug abuse, etc. Some bad habits die hard. You can only change them with great determination. It is crucial that you follow through with your plans, even when you struggle.
For example, if stress is an obstacle, seeking counseling or developing stress management skills on your own may be of value.
Everything in moderation
“Everything in moderation – including moderation,” a patient of mine once pointed out to me, explaining his reasons for taking a break from the diet regimen I had prescribed for him. Of course, he was right. Drastic measures result routinely in drastic failures. As I said before, I believe in small steps To monitor your progress, rather than grand solutions, it can be helpful to write a especially when significant food diary where you keep lifestyle changes are required. track of your calorie Good health is always intake and other a work in progress. measures. If things Sometimes that means LOSING go well, you may failure and having to only need to “check start over. When that in” once a week or happens, be patient even once a month. and kind to yourself. My Every so often, you may favorite motto is: “Nothing decide that you’re ready for is forbidden, but everything new challenges. But even if counts.” things go poorly, you always Whatever you choose have opportunities to rethink to do for your health and your strategy, adjust and well-being this year, make recommit yourself. You may it user-friendly and keep it need to take certain detours manageable. Your regimen before proceeding further. should fit comfortably in
Monitor your progress
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your work schedule and not disrupt your existing lifestyle too severely. If your well-intended efforts demand more of you than you can handle, you won’t be able to maintain them for long.
Getting support Most friends and families are initially quite supportive when one of their loved ones tries to make health and lifestyle improvements. But that does not always last. For example, spouses who don’t see a need for certain dietary changes for themselves may feel imposed upon. Kids may not understand why some of their favorite foods are no longer being served at the dinner table or why eating out every weekend is no longer an option. I have witnessed both husbands and wives becoming insecure or downright resentful when weight loss begins to have positive effects on their spouse’s appearance. Some of my clients have literally rediscovered their sex appeal, and in a few cases that was not good for the marriage. So be aware that it can be both exciting and scary to bring changes into your life, especially when it makes others feel inconvenienced or threatened. Don’t expect that your enthusiasm will be shared by everyone around you. Good advice is to practice careful communication. There is no doubt that asking for support can be difficult. But you need your loved ones to make it through your process, and they must know that. Good luck and happy New Year!
Kirkland resident Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun” available at timigustafson.com
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January 21, 2011 [15]
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Vancouver’s celebration of food and BC wine. January 24 to February 6, 2011
Make it a Night Out during Dine Out. Over 14 days from January 24 to February 6, satisfy your love of food and BC wine at an amazing list of restaurants throughout Metro Vancouver, each offering a 3 course menu at $18, $28 or $38† per person. Choose from one of the four Dine Out Hotel rates: $68, $98, $138 or $178. The following hotels have created these special rates for the Dine Out Vancouver period.*
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Book now at tourismvancouver.com/dineouthotels * Rates are quoted in Canadian currency, are subject to availability and based on double occupancy. Valid only for stays between January 24, 2011 and February 6, 2011. † Exclusive of alcohol, taxes and gratuities.
[16] January 21, 2011
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Exceptional care gets an exceptional new home. our new medical center at Bella Bottega opens march 21, 2011,
with more doctors, and more choices for you and your family. But the exceptional care doesn’t stop there. Evergreen Redmond will offer a state-of-the-art emergency department staffed by board-certified emergency medicine physicians and trauma-trained nurses, plus primary care and comprehensive lab and diagnostic imaging services. Easy parking and quick check-in add up to even more reasons Evergreen Redmond
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