Check out the Seattle Parks and Rec website for more details

At Vera Fitness we are very particular about the items that we stock.  We only carry things that we believe in and use ourselves. 

·         If you have never tried Ibex wool clothing, now is the time!  It feels great against your skin, is comfortable at an amazingly wide range of temperatures, breathes and moves moisture better than polyester, and is naturally anti-microbial, so it never gets that funky smell that polyester does when you are working out!  

·         New Chapter nutritional aids are second to none.  They are the world’s first cultured whole-food vitamins and minerals made with organic ingredients.  We carry a wide range of products and will be happy to help you find the right nutritional aids for you.  

·         We also have Vera Logo Goods!  Show your love for Vera with a stainless steel water bottle or a Vera T Shirt!

Also, we have delicious Zing bars at 25% off the normal price.

We love our country, and we love our clients!  This July we are celebrating Independence Day with a twist; We are offering 3 free sessions to Independent Women.  So please come and celebrate with us!

If you cant view the text on this flyer, it's repeated here:

It's July, Let's Celebrate Independent Women!

During July, we are celebrating Independent Women by giving away 3-free sessions.  Because the nature of independence applies to women in many walks of life, we welcome you to self categorize.

"I like being a strong, independent woman, and to be honest, I was never afraid to be on my own."
Dido Armstrong - Recording Artist

This promotion applies only to new accounts.
Please respect the promotion by using your 3 sessions during July.  Redeem your sessions by signing up for an online account at verafitness.com

Vera Fitness
6845 Oswego Pl NE
Seattle, WA 98115
(206) 453-4632
www.verafitness.com

 

This summer reacquaint yourself with what fresh tastes like.  Put down the packaged food, grab a basket and head to a farmers' market.  Immerse yourself in the colors, textures and pleasures of clean wholesome food.  Below is one of my favorite recipes for enjoying the bounty of the season.

Tropical Gazpacho

1 cup tomato juice

1 cup pineapple juice

1/2 cup mango (diced)

1/2 cup pineapple chopped

1/2 cup cucumber, chopped, peeled and seeded

1/2 cup green bell pepper, chopped

1/2 cup red bell pepper, chopped

2 Tbs minced cilantro

Dash salt

1 teaspoon (or you spicy gals may want more) hot sauce

EASY AS THAT: Put all of this into the blender: Pulse it 4 times until ingredients are mixed but not smooth; Cover and chill.  Should last in the fridge for several days.

Let’s consider why high protein diets are not for everyone.  First, the big weight loss you experience on these high protein diets (like Atkins and stage 1 of the South Beach Diet) is mainly water weight.  This is because the increase of protein consumed causes the uric acid and urea levels in the body (toxic byproducts of protein breakdown and metabolism) to go up. Your body must flush your kidneys with water to expel the toxins.  A side effect of this diuretic response is the loss of important minerals such as calcium. So not only are you shedding water rather than fat but you lose calcium, which we know is vital for bone health.

Secondly, protein is not a clean source of fuel for your body.  Not only does it introduce toxic byproducts to your kidneys but it denies your brain the stuff it needs to function optimally. Simply put, it starves your brain. Glucose is the only fuel source used by brain cells and since neurons cannot store it your brain needs a steady source of glucose delivered through the blood stream, and the carbohydrates you put in your mouth.

A healthy diet includes all the macronutrients: protein, carbohydrate, and fat.  When dieting remember, a calorie is a calorie. If you are consuming more calories than you use, you will not lose weight. It’s a good idea to limit or eliminate simple and processed carbs (think white bread, white sugar, white rice) as they can play with your blood sugar and leave you feeling hungry. Turn to complex carbohydrates for fuel that will leave you satisfied. Be sure to use our online nutrition tool to make sure you are getting everything you need to function optimally.

Jessica Stevens

Crit is short for Criterium, a classic bike race originating in Belgium that is comprised of a short loops on city streets with lots of fans (This means you can watch the bikes fly by a bunch of times).  On Saturday, Vera Fitness is hosting the annual Second Ascent Twilight Ballard Crit.

This year, the race directors wanted to find the right sponsor for the women's race.  Vera jumped at the chance to be a part of such a unique event right in our backyard.  So come join us and cheer on the racers as they descend on Ballard this weekend.

Saturday, June 7 - Downtown Ballard - 3:30pm-7:30pm 

Vera Sponsored Women's Race is at 5:40pm.

http://www.stepdownracing.com/twilight.htm

Please repeat after me: I will not get big, bulky, thick necked or turn into a man by strength training.  

The average woman does not produce enough testosterone to gain giant muscle mass like a guy. Only with long hours in the gym, big weights, a special diet, the right genetics and supplementation (legal or otherwise), will you ever look as good as Carmen.

Women have every reason to pick up the weights. Increasing and restoring bone density, increasing lean muscle mass, injury prevention, weight loss, slowing  down the aging process, and improved balance are only a small handful of reasons to pick up some weights.

Don’t be afraid to bump up the plate stack either.  I’ll talk more about the big weights for Myth #4: I Want to Tone Up.

Forget “No Pain, No Gain.” It’s time to train smarter, not harder. Feeling the burn is not a reliable measure of an effective workout.  If you can hardly walk or have difficulty lifting your toothbrush after every session at the gym, you are setting yourself up for issues down the road, including injury. The pain you feel are the tiny tears in the muscle fibers.  Back off from the frequency or intensity (or both) and rest to allow for your muscles to repair and grow.

Likewise, you may not feel the affects of over training immediately. It can be a day or two before you feel the full affect of an over reaching workout. If you are returning from a period of inactivity don’t try to duplicate what you used to do. You need to reduce the load and intensity from your previous workouts to avoid overdoing it and build up to your previous level of strength and endurance.

A heart rate monitor can help you determine if you are working at an appropriate level during your cardio session.  Ask a trainer for advice on how to find your optimal heart rate for your cardio workouts and to create an appropriate strength training program to allow you to work smarter not harder.

Are you looking to minimize the pesticides in your diet?  There a lot of people who would love to purchase local, organic produce 100% of the time, but sometimes the pocket book does not allow for that.  So, which produce products are the most beneficial to buy as organic? 

The Environmental Working Group compiled a list of fruits and vegetables that contain the most pesticides.  The list is based on an analysis of more than 100,000 US Government pesticide test results.  The below list is a list of fruits and vegetables that they say you should always purchase organic, if possible.  They can cost up to 50% more, but are well worth the extra money. 

• Apples
• Cherries
• Grapes
• Imported
• Nectarines
• Peaches
• Pears
• Raspberries
• Strawberries
• Bell Peppers
• Celery
• Potatoes
• Spinach

On the contrary, the list below is a list that is ok to buy conventionally, they generally do not contain pesticide residue.

• Bananas
• Kiwi
• Mangos
• Papaya
• Pineapples
• Asparagus
• Avocado
• Broccoli
• Cauliflower
• Corn
• Onions

Happy Shopping!!!

Myth #1: To get a flat stomach I'm going to do 100 crunches everyday

Unfortunately, when it comes to toning up and losing fat there is no such thing as spot reduction. There are 3,500 calories in 1 pound of fat. To lose fat, you need to be in a negative calorie balance. Instead of doing 100 reps of isolated movements you are better off doing cardio to create a calorie deficit for the day. You can lose fat and gain tone by adhering to a fitness regimen that includes regular cardio workouts, strength training, stretching, and a balanced diet.

When it comes to core-strength and conditioning, working out abs alone is over-rated. The ‘core’ is made up of a number of different muscles in your torso, including your abdominals. These muscles stabilize the spine, pelvis, and shoulder girdle and allow you to stand erect and move on two feet. To be effective, core workouts need to incorporate all of these muscles. A solid core gives you a great base of support, allows for more powerful movement in your extremities, distributes loads/stress effectively and protects the low back from load/stress injury.

So how is this applied at Vera? First, Kinesis. The multi-joint movements performed on kinesis recruit core muscles and target them in all three planes. Second, the trainers at Vera create a cardio plan that keeps you in an aerobic zone (aerobic= fat burning) to help you reach a calorie deficit and finally, the online nutrition tool is a great guide for making nutritious food choices. Your eating habits will make or break your fitness goals. Take a look at your account and make sure you are consuming within your caloric limits.Talk to your trainer for help in setting up your fitness plan.

When people take a look at the Ibex clothing we sell at Vera the first thing most of them say is: “I’ve never thought about wearing wool for working out.”  Here are five reasons why we think it’s the perfect fabric for both exercise and everyday life.

1.      Wool has a wider temperature comfort range than other fabrics.  That’s why my friend on Rainier didn’t have to change layers all the time.

2.      Wool is naturally anti microbial, that’s why it doesn’t stink after a workout like the synthetic clothes most people wear.

3.      Wool keeps you warm when you get wet.  It’s perfect for a mild spring day run around Greenlake when showers are in the forecast and a jacket would be too warm.

4.      It wicks better than synthetics.  The only way for moisture to escape through a synthetic fabric is for it to turn to vapor and squeeze through the gaps between individual fibers.  Wool has this property PLUS moisture from your skin is absorbed into each fiber and evaporates on the outside of the garment.  You won’t believe what a huge difference in comfort this makes.

5.      It’s softer than you think.  I can’t tell you how many times somebody has felt one of our Ibex shirts and said, “That’s wool?  It’s so soft!”

Next time you come to Vera, buy some wool.  It will change your life, if not, return it.

^{by Jessica Stevens} 

If the weather complies with the weekend forecast, Seattle can expect a partly cloudy weekend, which I think is like saying mostly sunny.  And should such a miracle take place I will be marching my pasty legs out the door to spend a little quality time with my bike.

If you plan on doing the same thing (and you should), try this little route I’ve titled Lake to Lighthouse. Its a fun jaunt from Greenlake to the Alki Point Lighthouse appropriate for any level of rider.  It’s easy city riding that takes you through some great Seattle locales like Fremont, the Olympic Sculpture Park, Seattle’s waterfront and most importantly the Alki Bakery.

Bon weekend!

Favorite activities outside the gym

Hiking, training to do big climbs, making and eating great food, learning to garden, working on our house, exploring Seattle, writing plays, seeing theatre and art

Favorite thing about living in Washington?

My husband and I just moved here and I love how smart and active Seattle people are.

One place you'd like to visit and why?

Japan- I'm so intrigued by the culture the art and the food 

If you could only eat one food for the rest of your life what would it be?

Are you kidding me?  I would die without variety. 

A woman that you would consider a hero?

Ani DiFranco for telling it like she sees it. "I do it for the joy it brings, cause I'm a joyful girl. 'Cause the world owes us nothing, we owe each other the world." -Ani

Ok. Cross Training. Strength Training. Core Training. Call it what you will, but we runners are supposed to be doing it, and I, like many of us, keep putting it off. I don't like gyms. I don't like exercising indoors. All those moves seem too pointless, require too much futzing about. I get bored because I see that list of today's exercises stretching out in front of me and I JUST DON'T WANT TO.

But I need to. And while I'm enjoying the aerobic engine base-training running has been building me, I'm starting to notice I'm getting a little less functional in non-running daily activities.

I had the opportunity to work with a personal trainer about 5 years ago, and I have to say I was probably in the best functional shape of my life. And ideally, you should be able to take what you learn from training and just apply it yourself, but the motivation and the "wonder what I'll be doing today" factor just aren't there when I direct my own gym sessions. But I'm not Oprah, I don't have the cash flow for ongoing personal training, I work in education, for cryin' in the sink!

On Friday I got a head's-up email about a new fitness center in town near Greenlake, Vera Fitness. The $40 semi-private personal training session fee interested me, the promise of a free trial session sold me. So, as usual dear readers, I risked dorkitude, signed up and am coming back to report on my experience.

First off, I love the fact that you can schedule your session online by picking from available times without having to call in. And this is how you schedule any additional sessions that you buy there. Which is cool -- my running schedule moves my x-training days around during the week, so the flexibility is appreciated.

When I showed up today, I met trainer Kari Giboney, who was very nice, very patient and encouraging, and is herself also a runner, which is excellent. She definitely knew to add some IT band stretches, glute work and hamstring curls into my routine today.

Vera Fitness' strength and core workout is built around the Technogym Kinesis system, which is a full range-of-motion pulley system. It's like a very fancy cable weight system. This video from the maker probably gives a better, if cheesier, description than I could:

[See original blog at http://blog.seattlepi.nwsource.com/rundivarun/archives/134974.asp]

Urrrr. This ended up being quite the workout! To say I've significantly lost core strength and general non-running large muscle strength over the last year or so would be an understatement. But I battled through. Apparently he makeup of the Kinesis workout varies each session, so there's the built-in element of surprise.

One interesting complication is that up to 4 people can be in the Kinesis section at a time with the trainer rotating around between you. You can sign up with friends, or, take your chances and meet some other women (yeah, sorry guys, it's a women's fitness studio). Or, if you pick a less popular time slot, you might be alone, as I was today.

Once you are done with the core and strength work, you move over to the cardio equipment. I did the Wave machine (kind of like skating) for 10 minutes and then went another 10 on the regular elliptical, which was like being on vacation after everything else. Apparently as a regular client I'll get a "key" that I'll pick up each session which will prescribe the day's cardio workout and record what I do when I plug it into each machine.

Yeah, you read me right. They win. I'll be back. That said, at $40 a session it's a luxury item so I'll still need to find the motivation to get some strength work in under my own steam a couple times a week too. I'll keep you posted on how it all goes.

Have you tried Vera Fitness, another personal training facility, or found the secret to your own self-training? Post about it in the comments! In the meantime, see you out there.

Read about us then schedule your free session! We'll make sure you never second guess leaving the ex ;)

Read the time article:

http://www.time.com/time/specials/2007/article/0,28804,1720049_1720050_1722070-1,00.html

During the day long celebration Vera staff gave tours of the space, demonstrated the Kinesis equipment and sipped champagne and virgin Mojitos while snacking on a delightful assortment of food prepared by wonder chef Alicia Favreau.

The rare Kinesis equipment was the star of the day prompting comments like- “The Kinesis is so sexy!” Another delighted friend shared with founder, Joel DeJong “I knew this place was going to be nice but I didn’t think it was going to look like this.”

Now that the ribbons have been cut, the new studio is eagerly awaiting your visit on Thursday, March  20^th for your first free session on that ‘sexy’ new Kinesis.

Summer is my season and I seriously look forward to the Summer Olympic Games so I can't help but feel like someone is raining on my parade. I'm sorry if this does the same for you. Vera staff was chatting about this story today and I wanted to follow up on our conversation.

Haile Gebreselassie holds the world record for the marathon yet has decided to withdraw from competing in the marathon at the 2008 Beijing Olympic Games due to pollution (BBC). The pollution levels in Beijing are such that top athletes like Gebreselassie and Paula Radcliffe, both of whom suffer from asthma, must seriously reconsider their strategies as they prepare for the Summer games. However, athletes are not the only ones to suffer from the affects of pollution.

By government estimates 400,000 people die prematurely from respitory illnesses in China every year. The health care costs for premature death and disability related to air pollution is estimated up to 4% of the country's GDP (Mother Jones). Much of this has been attributed to the rapid development currently taking place in China. 

China has gone to some pretty strange extremes to be good hosts for the coming games such as drastically limiting water use by farmers with mixed results (MSNBC). 33 million trees have been planted along Beijing's highways and rivers (to block dust storms) but a mountain was destroyed to provide the soil. In preparation for the games China has spent $3.6 bilion in an attempt to be green. China's environmental damage is costing it 10% of its gross domestic product, basically all of its economy's celebrated growth.

What's a tree hugging athlete to do? 

To be fair here China only recently surpassed the U.S. as the leading emitter of CO₂.

To read more about China's development read The Last Empire by Jacques Leslie published in the February 2008 issue of Mother Jones. 

Go here to read Beijing 2008 Green Olympic Initiative

Here is one of my favorite recipes because it's RAW, tastes great, and can be saved for several days in the fridge and only gets yummier.

Marinated Kale (by Kelly Hoogenakker my Nutrition Coach in Chicago)

1 bunch of Green or Red Kale

Juice of 1 lemon

Olive Oil

½ purple onion, chopped (or less if it is potent)

½ red bell pepper, chopped

1 clove garlic or small piece of ginger (optional to add spice)

½ to 1 teaspoon ground spicy paprika (or regular)

¼ teaspoon cayenne pepper (or to taste)

Salt & Pepper to taste

Strip kale leaves off of stems and tear into bite-sized pieces and put in a large bowl. Add lemon juice and ¼ cup olive oil and ¼ tsp salt.  Massage greens with your hands for a few minutes to work the lemon juice and oil into the greens. Allow to sit, while you make the marinade. In a food processor, combine all remaining ingredients plus ½ cup olive oil and ¼ tsp salt and process until a dressing consistency. May need to add more oil to help it turn over.  Toss greens in the pepper-onion marinade and enjoy.  **This dish benefits greatly from additional time to marinate (30 minutes to an hour at room temp, or over night in the fridge.)  This tenderizes the greens and makes them easier to digest for many people, just like cooking would. Keeps for 3-4 days in the refrigerator.

Enjoy!

In my opinion, using artificial sweeteners or drinking a diet coke is not the solution for losing weight.   I know my body needs a certain amount of calories to maintain (for my age, height and gender, I know it has to be between 1300-1700 calories a day). If I eat more calories than what I burn out, then I don’t lose weight.   Lately, I’ve been very conscious about the portions on my plate.  I feel that when I keep my portions to a more “moderate serving”, I can still have everything I want.  I am trying to learn when my body says it is satisfied, instead of waiting until I feel full.  Also, I know that if I add exercise to the equation, I start burning calories even faster.  I know that taking in less than what I put out is the key.  It is that simple! But not that easy, of course…One thing for sure, those artificial sweeteners are not solution.

Now, King's College, London, has found evidence that strongly suggests that a sedentary life speeds up ageing: http://news.bbc.co.uk/2/hi/health/7212698.stm.

"This conclusion provides a powerful message that could be used by clinicians to promote the potential anti-aging effect of regular exercise," King's College.

If you don't believe this, just look at Tom Norwood, Co-Founder of Vera Fitness.  Tom has been an avid 'exerciser' his entire life, and is the youngest old person I know.

The moral of the story, the fountain of youth is....movement!

Health and a balanced diet have always been important to Lindsey.  She enjoys learning about nutrition and strives to maintain a healthy balance in her life.  Lindsey is very excited to work for Vera Fitness because of the wonderful opportunity to share these interests with the Vera clients and staff.     

Favorite activities outside the gym

Spending time with family and friends, walking, cooking, eating, and camping.

Favorite thing about living in Washington?

My favorite thing about living in Washington is being near family, but my second favorite thing is the amazing natural scenery and the many outdoor activities it provides.

One place you'd like to visit and why?

One place?  I can’t name just one, but right now I am really interested in taking an extended road trip around the U.S.  I have not seen so much of our country and I feel there is so much to see, experience, and learn.

If you could only eat one food for the rest of your life what would it be? 

Cottage cheese and multi-grain wheat thins.  I know I’m cheating by choosing two foods, but I really just couldn’t live without the combination. 

A woman that you would consider a hero?

Favorite activities outside the gym

Cycling, kayaking, bouldering, finding sunny spots, petting other people's dogs

Favorite thing about living in Washington?

I can start my day with an epic mountain bike ride and finish with a dip in the Sound.

One place you'd like to visit and why?

Southern hemisphere between November and March because winter does not agree with me.

If you could only eat one food for the rest of your life what would it be?

Burritos with an overwhelming amount of guacamole.

A woman that you would consider a hero?

Robyn Benincasa

Upon graduating, Amber set out to accomplish fitness goals which included completing a few triathlons, a half-marathon, and an urban adventure race.  She plans to continue with triathlons and adventure racing.Although she grew up in Washington, Amber didn't discover what it had to offer until she connected with the right people in college.  Now she escapes to the mountains whenever possible and dreams of powder days and perfect rock lines when she can't.  Amber looks forward to future adventures and the opportunity to meet extraordinary people along the way.  

Favorite activities outside the gym

Skiing, Rock Climbing, Cycling, Dancing, Running, Slack-lining

Favorite thing about living in Washington?

I love Washington because, on a clear day, I can see the Cascades to the east, the Olympics and sound to the west, and Mount Rainier.  In addition to that, I have access to phenomenal terrain that supports my above mentioned habits.  The more I travel, the more I realize how amazing home is.

One place you'd like to visit and why?

Patagonia is reputed to have amazing climbing and backpacking in addition to the culture and I would love to go have an adventure there.

If you could only eat one food for the rest of your life what would it be?

My mom's German pancakes piled with fresh fruit and lemon.

A woman that you would consider a hero?

Ingird Backstrom…only the best female freeskier in the world.

Thanks to everyone for your patience and encouragement.  We cannot wait to open, but we also know that the wait is well worth it.  We believe that we will provide an experience to our clients that is unmatched, and we look forward to proving it to you!

New Year Resolutions often fail because they never start, or they are started without the support of a community.  Don't let that happen to you.  Make a statement early to yourself and your community.  If you feel that your community is not helping you reach your fitness goals, or worse, prohibiting you...join the Vera Community.  Even prior to launching our First location in Greenlake, "Founding Members" will begin to lay the foundation of a supportive community to help you reach your fitness goals.

The New Year is here again. Do you have a New Year's Resolution? Well, if you're like most Americans (88 percent in 2001 according to a GNC poll), you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness. In 2001 (according to GNC), 55 percent promised to eat healthier, 50 percent resolved to exercise more, and 38 percent wanted to lose weight.

While resolutions are well-intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it's easy to get caught up in the hype without really taking them seriously.

We live in a throw-away society and even our resolutions, I'm afraid, are not immune. However, especially for promises that include improving our health, it's in our best interest not to take them lightly.

So, what's the secret to successful resolutions? While you can't wave a magic wand and make your resolution come true, there are some easy steps to take that will make it easier to fulfill your promise to yourself.

• Choose an obtainable goal. Resolving to look like a super model is not realistic for the majority of us, but promising to include daily physical activity in our lives is very possible.
• Avoid choosing a resolution that you've been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappointment. If you are still tempted to make a promise that you've made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise.
• Create a game plan. At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you'll be more likely to succeed as well.
• Break it down and make it less intimidating. Rather than one BIG end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then, even if you aren't able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time.
• Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn't backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively.
• Reward yourself with each milestone. If you've stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you've lost 5 pounds, don't give yourself a piece of cake as an award. Instead, treat yourself to something non-food related, like a professional massage.
• Don't go it alone! Get professional assistance. Everyone needs help and sometimes a friend just isn't enough. Sometimes you need the help of a trained professional. Don't feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves people's success rate.
• Limit your number of promises. You'll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions.
  On average only about 20% of us keep our New Year's resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don't let the statistics get you down. By following the tips above you'll be better equipped to fall into the successful 20% category.

Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides online exercise programs that are custom designed for each individual. Visit:http://www.workoutsforyou.com for a free sample workout and to sign-up for their monthly fitness newsletter. Fitness professionals, visit: http://www.trainerforce.com

•  Matt Willis - Lead Web Developer - http://www.switchd.com
•  Vincent Dean - Graphics - http://www.pixelube.com

If we don't have an organized run, we should at least commit to 2 miles on our own. 

Anyone in?