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WELLNESS PROGRAMS 4th Floor Wellness Center • 206.839.4780 • www.wac.net/wellness-center Fit Life Fit Life incorporates scientifically based, individualized exercise prescription, metabolic testing, education and nutrition counseling in a safe, nonintimidating, fully supervised results-oriented program maximizing health and well-being. The program meets twice a week for eight weeks. (Times vary from session to ses- sion.) Participants are assigned to small groups (two to three people) according to their fitness compatibility. This allows a great deal of individual attention. Your fitness level, general health, exercise preferences and any injuries will be considered. The packaged program includes: • Resting metabolic rate testing • Two metabolic exercise tests • Eight-week zone training program • Aerobic activities (stationary bike, aqua aerobics, power walking, etc.) • Strength training (free weights, resistance circuit equipment, etc.) • Stretching and balance work • Nutritional guidance (classes and solo) • Testing at beginning and end of the program to chart physiological benefits • Fitness Departments access for results you want. The program begins with assessment procedures to determine your starting point. You will undergo body fat testing with a professional grade analyzer to determine your pounds of fat, pounds of lean tissue and percentage of body fat. You also will undergo metabolic testing to determine how many calories your body burns at rest and during exercise. Testing your metabolism gives you an exact idea of where your calories need to be set in your diet for safe but steady fat loss. The meta- bolic exercise test gives you an eight-week cardio-zone training program to improve cardiovascular fitness and target fat burn- ing. Then, meet weekly with your exercise coach for one-on-one resistance-training instruction and with the nutritionist for your group nutrition class. At the end of the program, your body fat is retested to show results. The program includes: • Body fat analysis (three tests total, at weeks one, four and eight) • Resting metabolic rate test • Metabolic exercise test • Eight-week zone training exercise program program duration $850 ($1,450 value); information and registration: 206.464.4639, tamelat@wac.net; sessions start monthly Quit Smoking Want to quit smoking but haven't found the time or a way to fit a program into your schedule? This teleconference pro- gram may be the answer. The program has a 95 percent success rate through one year and a 70 percent success rate three to five years out. The beauty of this program is that it comes to your location at a time you choose. Call the Wellness Center for more information. $396; information and registration: 206.839.4780, wellness@wac.net Why Weight? This eight-week weight-management pro- gram incorporates testing procedures, one- on-one consultation with the nutritionist, one-on-one exercise coaching, and group nutrition classes to help you achieve the Acupuncture The National Institutes of Health recognizes acupunc- ture as effective in treating more than 40 conditions. Back pain, neck pain, sciatica, migraines, asthma and colitisare a few commonly treated illnesses. Treatments reduce pain and increase the circulation of qi to create optimal health, and they build and restore the body. Acupuncture is great for reducing stress and regaining a sense of balance and tran- quility. Acupuncture may include Chinese herbology and cupping. Tuesdays: 8:30–11 am; $115/60 minutes; information and appointments: 206.839.4780, wellness@wac.net; one full business day cancellation required to avoid charge; cash or check only Biofeedback • Personalized one-on-one nutrition consultation • Access to Fitness areas • One-on-one resistance training with your coach • Group nutrition classes $1,150; for information or to register, call 206.839.4782 or email shopkins@wac.net FEATURED SERVICES Active Isolated Stretching Active isolated stretching (AIS) provides effective, dynamic, facilitated stretching of major muscle groups. More important, AIS provides functional and physiological restoration of superficial and deep fascial planes. Using a two-second stretch has proven to be the key in avoiding reflexive contraction of the antagonistic muscle. Without activating muscle-group contrac- tion, restoration of full range of motion and flexibility can be achieved successfully. Tuesdays & Wednesdays: $70/hour, $40/30 minutes; information and appointments: 206.839.4780, wellness@wac.net; by appointment only INTRO PACK SPECIAL: 3 SESSIONS/$189 Biofeedback teaches us how to regulate our nervous system's activity and other physiological processes. It is an effective tool in alleviating the symptoms com- monly caused by or influenced by stress. Biofeedback is used for tension headaches, high blood pressure, sleep disturbance, digestion issues, TMJ and all manner of conditions created or made worse by anxiety. During a biofeedback session, sensitive biomedical equipment measures internal body functions (heart rhythms, breath patterns, sweat gland activity, skin temperature and muscle tension). The unique physical changes measured during stress are then used as the roadmap for the training to promote relaxation. Through biofeedback training we can learn to consciously manage the processes that influence stress and relaxation, and to establish long-term self-regulation—a use- ful tool to build and protect our health in today's "fight or flight" society. Tuesdays: 3–7 pm; $175 initial visit, $100 subsequent visits; information and appointments: 206.839.4780, wellness@wac. net; by appointment only; one full business day cancellation required to avoid charge NOVEMBER / DECEMBER 2012 | Washington Athletic Club Magazine | 53