With New Year’s
resolutions upon us, it might be time to
start thinking about turning your “get fit”
resolution into a lifestyle change.
Year after year, No. 4 on the list seems to show up, quickly falling by the wayside despite the addition of resolution No. 5. Make this year different. Even though “get fit” means different things to everyone, it is possible to set fitness goals and attain them with a little bit of work and commitment. The Bellevue Club can help make that process easier by providing a guide to help during workouts. Although personal trainers might seem intimidating, at the Bellevue Club they are here to guide and give support.
“All the trainers you’ve got are so encouraging and so compassionate. They really want to make a difference for you,” says Jane Springman, a Club member who, with her husband Ed, works out with a trainer on the weight machines and Kinesis equipment, as well as getting private yoga instruction. The Bellevue Club only hires the “best-of-the-best”
personal trainers. Each trainer has an advanced degree
or professional certification, or both. All the trainers really enjoy what they do and want to see clients succeed, whatever their goals might be. “What motivates me is just seeing results,” says Christin Tercek, who has been a personal trainer at the Club for four years. “What motivates me is seeing my clients obtain goals and have fun and enjoy exercise and trying to stay healthy.” Even knowing all that, taking the first step of making—and attending—an appointment can be nerve-wracking, especially if you don’t know what is going
to happen. But the first appointment doesn’t have to be intimidating, and should be exciting. After all, taking the first step is always the hardest.
THE FITNESS ASSESSMENT The first step when working with a personal trainer is the Client History Questionnaire. This gives the trainer a detailed look at health issues, lifestyle and goals. Answering the questionnaire as thoroughly as possible allows the trainer to determine what tests are safe during the fitness assessment, as well as what types of training will be appropriate. On the questionnaire, there are important questions about asthma, heart disease, high blood pressure and other factors that might cause the trainer to require a doctor’s approval before starting an exercise program. These questions are important to answer truthfully. The Club’s trainers want to improve their clients’ health and avoid anything that could cause sickness or injury.
The first face-to-face meeting with a personal trainer is the Fitness Assessment. During this one-hour appointment, the trainer will talk about a client’s goals, fitness level, family history, injuries and anything else that is applicable to starting
a program. Clients will then do a series
of “tests” that provide a benchmark for examining improvement down the road. Having to take tests shouldn’t be
a scary experience. Though similar tests might have been embarrassing in high school, this time around there are only two people in the room, and the goal for each person is the same: improving the
fitness level of the client. Not everyone will do every test. That depends on any existing injuries or ailments. In general, however, there is a sit-and-reach test, a push-up test, a sit-up test and a step test. These tests are not perfect measures of fitness. Rommel Acda, personal trainer at the Club, says for many people, not reaching far on sit-and-reach doesn’t necessarily mean they aren’t flexible. There can be other things affecting flexibility. “It’s amazing to see what people can do sitting versus standing,” he says. The tests, therefore, are a starting point, just one of many places to later track improvements. On each test, clients can be ranked according to the average across the nation.
During the fitness assessment, the trainer will also determine BMI (body mass index), take the client’s blood pressure, determine body composition and measure the client’s waist-to-hip ratio. During the entire assessment, the trainer will explain what each test is, and will answer any questions that arise. There are two additional tests that can be done that are not part
of the fitness assessment. The first, a resting metabolic rate assessment, determines exactly how many calories your body uses at rest. The second, the aerobic capacity assessment, helps determine the intensity level a client needs to work at to burn stored fat and improve cardiovascular fitness. Jane and Ed
Springman have both done these tests. Jane says it helps to track how well she’s improving her overall fitness level.
“You get some really good reinforcement,” she says. Once everything is done, the client will receive results and explanations of the numbers. At the end of the assessment, the personal trainer will again talk about goals, and from there the client can schedule an initial appointment if he or she wants to continue the personal training process.
PERSONAL TRAINING Clients who decide to start personal training find they get much more out of their workouts. Trainers use a variety of challenging and interesting exercises to give a full-body workout in a limited amount of time. Many clients agree that working with a personal trainer has been the thing that enabled them to reach their goals and improve overall fitness. Trainers also make sure clients with injuries or other physical limitations will not aggravate those problem areas. Trainers are available throughout the day, making it easy for clients to find times that work best for them, which also helps people stick to a program and reach their goals. The Club’s trainers have aided people in weight loss, conditioning for marathons or mountain climbs and rehabilitating injuries. With 7 different trainers at the Club, chances are one of them has experience with a client’s particular goals. Each trainer also has his or her own training style, so finding complementary personalities should be easy. The Club also has numerous spaces available for personal training workouts, including Studio 1 and 2, Kinesis, the indoor track and the Multipurpose Room.
SUCCESS STORIES Many people at the Club have successfully reached their goals with the assistance of personal trainers. In the following stories, meet a few members who saw improvements, accomplished goals and bonded with loved ones through fitness.
NANCY GOLDSMITH Nancy had been trying to watch her food intake and work out for a number of years, but she says she was never able to synchronize the two. Nancy started attending the Club’s women’s circuit training class (now FitLife) with her sister in October 2004, which she says helped her feel stronger, but she wasn’t losing weight like she wanted to. Then in February, Nancy says she returned to Weight Watchers, which helped her control her food intake, while she continued working with Christin Tercek in both FitLife and in Kinesis. “I’ve been pretty consistently coming in four times a week now, and I’ve never done that before,” says Nancy. “I’m keeping with my portion control and all that, and I’ve been seeing great results.” Nancy says she is more than halfway to her goal weight. Nancy says when she first started working out with Christin, she was simply proud of herself for being there. While working out, Christin would push her more than Nancy pushed herself. “That’s still true now,” Nancy says. “I give myself more of a break.
So that is key.” Nancy says she was also concerned about old injuries.
“The consistency of Christin watching the form and correcting us if we’re doing it wrong helps avoid injury and helps get the most out of the workout. It’s excellent.” In addition to helping motivate and watching form, Nancy says Christin also makes working out
a lot of fun. “If I wasn’t having fun, I don’t know if I could do it. Because we work hard, but we also have a good time. I think that’s a big part of it.”
Nancy is now working out Tuesday through Friday at the Club, and she says it’s hard to take the weekends off from a workout. Christin is a great motivator for her. “She makes you want to be able to do more and want to be able to do it better.
I feel a sense of accomplishment if I’m not wobbling around and if I feel really sturdy and strong.” Nancy also says Christin’s excitement helps keep her working. “She
is motivating us and complimenting us in a positive way and it just makes you want to come.” Nancy has tried coming to the Club on her own, but she says in her experience, she hasn’t worked as hard, and sometimes doesn’t do things correctly, which causes an injury and postpones future workouts. Also, she says, “There is something about not letting someone down—they’re expecting you.” Nancy couldn’t remember if she was nervous the first time she worked with Christin, but she says her daughter did
some personal training over the summer, and was nervous. To help calm her nerves, Nancy says she told her daughter: “They’re there to help you, to make sure you’re doing it right and to get the best out of your workout.” She adds that she’s met a lot of the personal trainers at the Club and “They’re all very nice and very helpful and very knowledgeable. You learn something every time ... They’re just a wealth of knowledge.”
ANITA CECH As a 40th birthday present to herself a year-and-a-half ago, Anita set the high goal of climbing to the summit of Mount Rainier. “I called Rainier Mountaineering and said, ‘I want to do a guided climb, and I want to do it in August.’ My next call was to the Bellevue Club. I said, ‘I am going to be hiking Mount Rainier in a year and I am not in shape.’” She was paired with Ramses Chmait, who has been training Club members for almost two years. Ramses had Anita’s requirements: experience training people for mountaineering and a commanding presence. “When I first met him, I went, ‘Oh yeah, that will work,’” Anita says.
Anita hadn’t regularly worked out for about 10 years, ever since her first child was born. She says she would go hiking or walking on weekends, but that was it. Anita set her goal because it would force her to get back in shape. She decided
to use a personal trainer because she had no experience mountaineering. Also, she says, “You’re pushing 40 and you know that things are different now. I didn’t want to do something stupid, and I knew my tendency would be to jump in and probably get too carried away too fast.” Ramses helped Anita sort out everything she needed
to accomplish, and he kept changing her program, giving Anita the fitness tools she needed to climb the mountain.
Anita says one of the challenging things for her is finding time to fit in a workout. With two children and a volunteer schedule, sometimes things get hectic. Anita says her 10-year-old son keeps her in check. “He says, ‘Mom, it’s been two days since you’ve worked out, what are you going to do?’ He’s like my little disciplinarian.” She also says its difficult to make herself go hiking on weekends with a heavy pack on her back, especially in the winter weather. The whole household now has a new awareness of
fitness. Anita says it has even transformed their eating habits, since she needed to change her diet for her training and she is the cook. Especially around the holidays last year, Anita says her children could tell she was serious when fewer treats appeared on the table. Another benefit that isn’t directly related to fitness for Anita, is the message her accomplishments are sending her 6-year-old daughter. “This is her way of being able
to understand that I can set a goal that is really, really challenging, and I can work my hind end off and make it happen. And that she could,” Anita says. Before any of the positives of personal training and getting in shape surfaced, however, Anita had to get through her first meeting. For her, it was scary. She says a previous experience with a trainer at a different facility had not been very professional. “I
was just like OK, this (Bellevue Club) is a really classy place, it’s got to be different. Everybody is just so professional and so wonderful, I’m sure it’ll be fine.” She says she hadn’t even been in the women’s locker room, because her previous experiences at the Club were with her children. As for her trainer, Ramses, “I met him and it was kind of like, oh, wow, what have
I set myself up for? He’s like the über-fitness trainer.” He was just what she needed. “Right away he was really very matter of fact about everything, very professional, talked about everything. I felt like it was such a good, solid plan laid out. It was ‘You have all these issues to think about and we’ll start thinking about them now.’” Anita says she had a lot of moments when she wondered if she was doing too much, but Ramses kept pointing out the small gains she had made. The small gains added up to a climb to the top of Mount Rainier. Once she was back at the base of the mountain, Anita says she made her next goal: to climb the mountain again. Her first victory e-mail went to Ramses. “My husband was so bitten with the bug by then, saying, ‘Gosh, it’s amazing to watch you get into such incredible shape to achieve this goal, let’s do it together.’” The pair plans to climb the mountain together next summer. “It’s really fun, and it’s funny. Here we are, 40-year-old people, that have this new chapter in our lives—things we’ve put on hold when the kids came along and decided it’s time to figure out how to do some of those things because we’re not getting any younger.” Anita says her inspiration for getting in shape and changing her lifestyle came from other women who had set large goals and accomplished them. “The biggest thing, I think, is just I don’t think a lot of moms ... we tend not to give ourselves top billing. We don’t put ourselves first when it comes to (fitness.) I was so afraid to do that because I thought it would take away somehow from my family, and I think it’s just added to my family’s sense of health and well-being and fitness, and made me a better person and a healthier person. It makes me a better mom and a better wife and a better contributor to the community.”
ED AND JANE SPRINGMAN Ed and Jane Springman make physical activity and exercise a large part of their marriage. The couple has been married for eight years. They currently participate in indoor cycling classes as well as personal training instruction in Kinesis and private yoga instruction. “It prepares us for the bike riding, skiing, scuba diving—things we do together,” says Ed. Ed has had a personal trainer for years, and when he married Jane, he encouraged her to try it. “I was worried (the trainer) wouldn’t want to take me on, and that I couldn’t live up to his expectations of me. I was just really nervous,” says Jane. “He had a really good sense of humor and we sort of talked about what I wanted to do. I just felt I could trust him.” Ed says that is
the big difference between the Club and other places. He says they have had ski instructors, for example, that are more concerned with showing off than giving instruction. Here, says Jane, “people want you to do the best.”
Ed and Jane have both dealt with injuries, and have found personal training instruction helps. Jane suffered whiplash in a car accident, and says, “The training really helped because the trainers here are so well trained, and they really know biomechanics. They were able to design a program that helped me improve my fitness, increase muscle mass, work on my basic BMI and also not be sensitive to the neck injury.” For Ed, the injuries were two hip replacements. His training has helped him continue
to do the things he loves: “I enjoy sports, do a lot of bike riding, climbing, a lot of skiing ... I just wanted to keep myself in a condition that I can continue to do that stuff.” About three years ago, the couple added private yoga instruction to their exercise regimen. “Private yoga allows us to get that personal attention so that we’re doing exactly the right poses, not injuring anything,” says Jane. “The balance and the strength and stretching are really good with the strength training and cardio.”
Ed and Jane both have demanding jobs and busy schedules, so they say utilizing the Club’s personal training opportunities is a good way to spend a minimum amount of time to get a maximum workout. “We know the whole body has been worked on with a trainer,” says Jane. Ed adds, “In an hour’s time we can get a lot in.” Jane says she is impressed with everything at the Club. “I’m just really sold on all the services you’ve got at the Club. It’s made Ed and I, for our ages, really be able to participate and feel our very best. Be our healthiest. The personal training is just sort of the best part of the exercise at the Club that you offer here.”
SUE HAUBERG Sue Hauberg started working with a personal trainer around nine years ago. Sue shows horses, and she started personal training to aid in her riding. “I have a horse that makes me work really hard because he needs a workout too,” she says. Sue owns two Arabian horses that are stabled in Oregon, which she rides on weekends. She competes in working cow horse, an event where she and her horse work together to control a cow. Sue’s main goal with her personal training is to get stronger so she can ride longer.
“I have been around horses since I was 5,” she says. “I used them as a therapy.” Sue says when she was born, she was considered to be severly mentally and physically impared due to a lack of oxygen. The doctors told her parents she wouldn’t live beyond a year. Her parents didn’t give up on her, and found the best education they could. Sue says at age 5 she saw her first horses, and has been told she ran up to hug their front legs. She’s been around them ever since. Besides improving her riding, Sue says she’s seeing other
improvements when shopping for clothes. “I think workouts had me lose inches,” she says. For Sue, personal training is helping her do exercises correctly and vary her workout, “I feel like it’s an advantage to learn how to do things correctly.” Her workouts are paying off: In August, Sue won her Working Cow Horse event at the 2006 Canadian National Arabian & Half-Arabian Championships with her horse, Kenny.
MEET THE TRAINERS
ROMMEL ACDA Rommel has five years of experience helping clients with metabolic disorders, weight management, injury prevention and core strength and stability improvement. In addition to his several specialties, Rommel also enjoys working with clients on performance enhancement for
a variety of sports, athletic events
or general exercise. Rommel has a bachelor’s degree in exercise science from Oregon State University and
is an ACSM-certified health fitness instructor, as well as a strength and conditioning specialist certified by the National Strength and Conditioning Association. He has in-depth knowledge of biomechanics and kinesiology, and is currently pursuing his certification in muscle activation technique.
RAMSES CHMAIT Ramses’ objective as a fitness professional is to guide his clients on building lifelong health habits through awareness and education. Based on his experience and passion, he trains his clients using a unique blend of interpersonal communication and motivation. He is a UW graduate with more than 10 years experience and is certified by the American Council on Exercise and the American College of Sports Medicine. Ramses helps keep clients consistent and motivated, and helps them to understand the importance of each exercise performed.
BETHANY HARGETT Bethany believes that “decisions help us start, but discipline helps us finish.” For 12 years Bethany was a competitive soccer player competing at a national level until a knee injury kept her off the field. Since her soccer days, she has been working closely with young athletes, helping them avoid the same mistakes she made when she was younger. “I never stretched,” says Bethany, “and it cost me my scholarship.” She is passionate about helping other athletes reduce their risks of injuries. Bethany came to Bellevue Club in 2005 with more than five years of experience in the industry. She is a personal trainer, mainly specializing in Kinesis training, and serves as the fitness programs/marketing coordinator, and also as a customer service representative.
HEATHER PHILLIPS Heather was born and raised in Billings, Mont., and studied exercise physiology and pre-physical therapy at Montana State University. She is a graduate of Bastyr University with a degree in nutrition. Since 1998, Heather has been a personal trainer and certified yoga instructor, serving a diverse clientele. She focuses on using balance and functional training props, as well as traditional strength and flexibility training. In her spare time, she loves walking, hiking, mountain biking and playing tennis.
JEROME POWELL Jerome was raised in the Bronx and moved to Washington state in 1978. He graduated from Ashmead College as a certified fitness trainer and earned a certificate in sports medicine and human performance from the UW. Jerome believes that the principles of a good diet and exercise, as well as a positive attitude, are the steps to having a long and healthy life. Jerome is always happy, with a broad smile for everyone—particularly when the Yankees or Giants are winning. He loves traveling, Tai Chi, martial arts and eating.
CHRISTIN TERCEK Originally from Portland, Ore., Christin was a gymnast most of her life competing at a national level, leading her to achieve a college scholarship. She holds a bachelor’s degree in exercise science from Seattle Pacific University and has been at the Bellevue Club since 2000. Certified by ACE, Christin’s work experience includes clinical, rehabilitation and athletic training. She enjoys working with a wide range of clientele from youth to senior citizens and tries to make each session fun and exciting. Her philosophy is that you can accomplish all of your goals with dedication, focus, a positive mindset and a lot of laughter to make every day fun.
CHERIE VALLEY With more than 20 years of experience, Cherie uses the approach that a healthy lifestyle makes a healthy mind, body and spirit. Cherie received her bachelor’s degree in dietetics (the study of nutrition and disease) and exercise physiology at Chico State University. She is a certified ACSM health/fitness instructor; ACE-certified group fitness instructor, and certified personal trainer. In addition to personal training, Cherie is also available for nutrition consultations. She will explore with you your lifestyle, and together you will decide the best approach. Cherie enjoys downhill skiing, water-skiing, volleyball and yoga.
STARTING A FITNESS PROGRAM IS AS EASY AS 1-2-3 1. Fill out the Client History
Questionnaire. 2. Schedule a Fitness Assessment. 3. Drop off your questionnaire to
the Fitness Service Desk. For more information, or to schedule an appointment, call