AuthorFremont Health Club

Home»Articles Posted by Fremont Health Club (Page 4)

1 for the team




You’re also welcome to attend the 1 for the Team event in West Seattle at the Chipotle. Follow the link for directions.

To go along with our theme of teamwork in the new year, we are helping to raise money for coach Richard’s baseball team, the Baden 12u Black and Red. Coach Davis coaches this fantastic group of 12 year-olds. We are helping by having 3 of our star trainers hold “court” here on the 28th of January. Pay what you can allows you to get a great workout, meet new people and help however you feel comfortable.

Choose times 11am-12pm or 12pm-1pm January 28th 2017

Manuel Dunham, Kris Walters and Rebecca Jackson will be teaching circuits for the event.

For more information or to find alternate ways to contribute, please contact Coach Davis at






Events starting 12/10/16

SATURDAY (12/10), Teagan will be doing FREE workshops:
1:30-2:30 – Foam Rolling & Mobility
2:45-3:45 – Power Lifting
Sign-up at through website or at front desk @FHC
(12/17), Manny will be doing FREE SELF DEFENSE workshops:
1:15-2:00 and 2:15-3:00.
FREE to public as well as members.
Richard will be enlisting help to post on social media, etc.
Also, another potential series for the new year.
In addition to the workshops, Katelyn is doing a cookie exchange during her yoga classes on Monday 12/12
And then, during the week between Xmas & New Year’s, we will be highlighting several Holiday-themed classes (they should all be in MindBody):

Monday 12/26/16   MixxedFit’s “Jingle Bell Rock!” 6:30-7:30pm

Tuesday 12/27/16   Holiday HIITday! Classes b/t 6-8pm will be in the “H.I.I.T.”

(High Intensity Interval Training) format – all levels encouraged.

Wednesday 12/28/16   $10 Burlesque Fitness WORKSHOP 6:30-8:00pm*

Thursday 12/29/16   Totally 80s Barre 7-8:00pm

Friday 12/30/16   Power Glow Black-light Vinyasa Yoga 6-7:00pm

Saturday 12/31/16   TO BE ANNOUNCED

Sunday 1/1/17 $10 New Year’s Day BOOTCAMP 12-1:00pm*

Holiday gift packages

Want to give the gift of fit this year? Want to tone up or just make a change? Give personal training gift certificates this year. Contact the individual trainer that you want to train with.

Rebecca Jackson

(571) 382-0006

The Fantastic 5

5 half-hour sessions training package for $200. Over $50.00 savings


Manny Dunham

(206) 851-7269

Couple for couples

Private training boxing series 4-1 hour sessions on Saturday for $200
or “A Couple for Couples” Two, two person semi private hour training sessions for $150

A tremendous value from one of the most energetic and creative trainers anywhere.


Adriana Medina Cagan

(206) 293-1882

“Slim in 6” for $150 

or a 5-pack series for personal training= $300

Harley Cawdrey

“Hug me and give me treats ” Free

Also, he will show you how to walk him with a leash 🙂

FHC will have short term membership or group class gift certificates available.  Any FHC member purchasing a gift certificate for a non-member by Dec. 31 will receive a 30% discount.  This is a great option to invite your out of town guests to work-out with you.  Please remember, that all guests must be registered and sign a release waiver before working out.
Stop by the front desk for more information

4 Ways to Keep Cats Stimulated During Winter

Re-posted from 

Kitty Konundrums: 4 Ways to Keep Cats Stimulated During Winter

It’s winter! And while some of us are SO excited to snuggle up next to the fireplace with a hot cup, our kitties are probably grumpily slouched giving us death stares. If your cat is anything like mine, he’s probably yowling at you too!

During the colder months, the indoor/outdoor kitty is starting to stay home more often. But the longer naps and stays at home can also induce some destructive feline cabin fever! From night-wakings, restlessness, and yowling – it can all cause some added stress to the home. To keep your feline friends happy, content, and stimulated. Check out our tips below:


1. Exhaust Them with Play Time

According to Cat Fancy contributor, Dr. Letrisa Miller, the average house-cat needs 30 mins of exercise daily. You can increase this and even double it for indoor/outdoor cats, and the more active exotic breed like Bengals, Maine Coons, and Savannah cats.

For indoor/outdoor cats, it may be hard to rouse their interest in your average cat wand. These cats are attracted to wildlife – birds, bugs, and small animals. This means you’ll have to find a toy that stimulates nature in its movements and sound. I highly recommend the Go Cat Da Purr-Peller!

Go Cat Da Purr-Peller

This toy simulates bird flight with propelling feathers make a fluttering sound when you move it – guaranteed to drive even the pickiest of cats insane. Check out the video of my apathetic cat exhausted by 30 mins of straight back flips – he hasn’t been this excited about a toy since his kitten days! So far, it’s lasted us over 1 week of daily play!

Video Player


Best of all, it’s cheap! Head on over to your local MudBay to see more GoCat products, or purchase it here.


2. Don’t Reward Bad Behavior with Play!

Does your cat sit directly in front of you and yowl while making eye contact? Or does he/she deliberately act out when bored? Resist the urge to stop whatever you’re doing and give them attention. This only teaches them that their bad behavior will lead to playtime or rewards.


Instead, wait until your cat is quiet and calm before initiating play! Waiting for good behavior before play will enforce good feline house manners.


3. Establish a Play Routine

Establishing a play routine will instill a sense of predictability for your kitty. It may also combat undesirable behavior since the cat is guaranteed stimulation daily. Remember that a typical housecat needs at least 30 minutess of play daily. Indoor/outdoor and active breeds will need close 45-60 minutes of play daily.


To keep your cat exercised, tired, and content during your absence or bedtime, play with your feline friend for 15-30 minutes in the morning before you leave for work, and again before you go to bed. If your cat is particularly active, you may also consider leaving an automatic toy while you’re away or asleep.


4. Keep Food Motivated, Sedentary, and Senior Cats Stimulated Too!

For the lazy, old, and/or food-focused feline, leave food puzzles like the Cat Amazing Treat Maze.


Toys like these offer fun low-energy mental stimulation that will alleviate any frustration or boredom in the more sedentary cat.

From the subtle to the spectacular

At FHC, we have some really talented friends and members. This month, we look at the unique and creative talents of Clayton and Clea Hibbert. In addition to being regulars at FHC, they also run a lighting company in Seattle. I borrowed their motto from them for this article because it suits them so well- “From the subtle to the spectacular.”

Please take a moment to get to know them.


FHC-Crimson Haze-great name and great website. For those unfamiliar with your business, can you give me your ‘elevator pitch’ or quick outlines for what you do?

Clayton-Crimson Haze provides lighting for all kinds of events, big and small, everything from weddings to corporate holiday parties. If it lights up, we love it. 🙂


FHC-Can you tell me about some of the missteps or early errors/challenges you encountered as a small company in a super competitive environment like Seattle?

Clayton-In terms of early errors, we were a pretty wary of weddings and steered away from that part of the event industry. We had the misconception that weddings were too stressful, something to avoid. We focused on corporate and music events. It was only when friends started asking us to light their weddings that we examined those assumptions more closely. To our delight, we soon discovered that the wedding industry is actually a tremendous amount of fun, and now we sincerely enjoy contributing and participating in a couple’s marriage celebration.


FHC-Does the Seattle climate or weather/environment provide any unique obstacles? Indoor and outdoor.

Clayton-The Seattle climate does present interesting challenges. Toward solving that, we’ve invested quite a bit in lighting equipment that is safe to use outdoors and has no problem with the inevitable northwest rain. Even so, we always encourage outdoor events to have an indoor “plan B” whenever possible. Even if the lights are ok, your guests might not want to be out there. 🙂

FHC-We notice you both in a good amount. Do you find that staying in shape helps with your work? Stress relief?

Clayton-We love FHC, and definitely find that exercise helps us stay on track. Our work is surprisingly physical. Lighting equipment can be heavy and bulky, and we expend a fair amount of energy carting gear from place to place. The tight windows of time available for set-up and tear-down means we’re usually hustling, lifting, climbing ladders, and otherwise in constant motion. Staying in shape is critical for us to do our jobs!


FHC-Do either of your backgrounds help with your business, or was it a creative endeavor ala music, art, or was it an opportunity or happenstance that led you into this field?

Clayton-Clea has a degree in marketing and communications. My career background is in design and theater. We first met working together as volunteers on various events. Lighting is one aspect of event production that fascinated us both. Little by little, we acquired enough equipment first to light our own home for private parties. When a friend asked if he could pay us to light his concert at a small warehouse, that was when we wondered if our hobby might become our livelihood.


For more about Crimson Haze, please feel free to visit their website at

For more about FHC, stop by when you get a chance 😉

Ten tips for better choices during the holidays

In our effort to bring our readers and club members value, we are offering guest blogs from outside, knowledgeable sources. This month, we feature an article by Dr. Sharonrose Samelak.

*The views and ideas expressed are not necessarily those of Fremont health Club and shouldn’t be interpreted as medical advice.*

The food at the holidays is nothing less than decadent, which makes it entirely too easy to over-indulge. There are work parties, neighbors give cookies, family parties, friends have ugly sweater parties, and the list goes on. With all of this, our good habits from the rest of the year are often thrown out the window and we eat more cookies than we planned, drink in excess, and have just one more helping at dinner.

Ten Tips to make better choices this holiday season.

  • Pre-eat. Eat a small salad or some veggies before leaving the house.
  • Offer to bring a healthy dish to pass that is low in sugar and high on taste (See the recipe below!)
  • If the meal is buffet style or appetizers only, plate food instead of grazing and always choose the smallest plate. This will help you to choose how much you want to eat.
  • If seated, put your fork down between bites!
  • When hosting, choose smaller plates for your table setting.
  • Cookies/Desserts are best when shared! Try splitting your dessert with a friend and everyone wins!
  • Aim for a glass of dry wine that is easier to sip than drink.
  • Fill a glass with ice before adding any cocktail.
  • Place a glass of water at your seat in addition to your drink.
  • Your body handles carbs best for a few hours after a workout, so hit the gym or go for a brisk walk before parties.

Always remember… moderation in all things is the goal- with food and drink, you get to have some of the decadence but can keep a modicum of control over consumption.

Healthy and Delicious Roasted Brussels Sprouts

Prep your Brussels Sprouts by removing outer leaves and trimming the bottoms

  • Slice the sprouts in half and place, cut side up, on a parchment paper lined baking sheet
  • Drizzle lightly with Olive Oil
  • Sprinkle with Garlic Powder, Salt, and Pepper
  • Bake at 350 degrees for 20 minutes or until browned
  • Immediately after removing from the oven, drizzle with Balsamic Vinegar

Cook time:20 minutes


Brussels Sprouts (about 3-5 per person)

Garlic Powder

Himalayan Sea Salt

Fresh Ground Black Pepper

Olive Oil for Drizzling

Balsamic Vinegar



Dr. Sharonrose Samelak is the owner/Chiropractor at Seed of Life Chiropractic and Wellness, LLC. She is passionate about helping people live healthier lives and maximize their potential. For more information, check out Seed of Life’s website.

Cookies, foam, yoga and self-defense

So, not only does FHC care about you when you’re here, but we care about you when you’re not here. That’s why we’re offering free self-defense classes with our amazing and world-class instructor, boxing phenom and creatively hilarious Manny Dunham this month. Learning self-defense and knowing how to protect yourself and others is an essential skill. As Manny would say- “touche touche”.

Self-Defense Workshops w/ Manny

SATURDAY December 17th, 2016 FREE to members & public
Pick your time:  1:15-2:00pm OR 2:15-3:00pm
We don’t do things “by the book” here at FHC. That’s why we’re totally loving Katelyn’s fun and charming “Cookies class” class. It’s the best part of getting your Zen focus on, combined with your favorite part of a bake sale-the cookies. Remember, no nuts. Milk mustache optional.

MONDAY December 12th, 2016 — FREE to members

Cookies & Yoga! w/ Katelyn

Bring a dozen “no-nuts” cookies & get some in exchange!

6-7:00pm POWER VINYASA YOGA (& cookies!)

7:30-8:30pm Level 2 POWER VINYASA YOGA (& cookies!)


Life isn’t all about cookies yoga and self-defense, you know! We strive to give everyone balance and power too. Teagan Callaway, our resident science guy/strong man is preaching the benefits of foam rolling. I know that since he has shown several of us around the gym the proper techniques, it has changed the way we work and recover.
I can also personally attest to the strength gained from his power-lifting workshops also. Neither are required, but both are absolutely worth the time and effort.
SATURDAY (12/10)
Teagan will be doing FREE workshops:
1:30-2:30 – Foam Rolling & Mobility
2:45-3:45 – Power Lifting

Social Media contest

Get $5 off your next month’s payment… and be entered to win 3 months free!

Connect to FHC online and your first post on our page will

win you $5 off your next month’s payment

and you will be entered into our raffle to potentially

win 3 full month’s of your FHC Membership FREE!  

Want more chances?  Any additional posts will land you additional raffle entries and therefore increase your chances of winning! Questions? Email


November 12 through December 31, 2016