New Leaf Metabolic Testing

The metabolic testing we provide was previously only available to elite and Olympic athletes.  Both Aerobic Base (AB) and Anaerobic Threshold (AT) are determined, and applied to personalized heart rate training zones.  The results of this test will give you the scientific information to train and reach all of you fitness, health, and/or performance goals. 

These scientifically based heart rate zones are based on your body’s ability to work efficiently.  By using fat as 50% or more of your energy source you can sustain the exercise for longer periods of time and walk away with more energy, and less exhaustion.

The bike or treadmill test will take approximately 15 minutes to complete but we will schedule your appointment for 60 minutes.  This will allow us enough set up time, body fat testing time, exercise testing time, and time to go over your new and personalized cardiovascular program. 

Athletic attire is required for testing.  You should be well fueled and hydrated before you test.  We recommend not eating a heavy meal within 90 minutes of testing.  Heavy exercise should be avoided for 24 hours prior to testing. 

Your Resting Metabolic Rate (RMR) is measured as the number of calories your body utilizes per day at rest.  Having your RMR directly measured provides you with the most precise assessment of your caloric needs.  The Price of a RMR test is $150.  This includes your own personal reusable mask for retesting and an explanation of the testing numbers.  If you would like to meet with our Registered Dietician for meal plans, nutrition counseling, and weight loss advise we have packaged together an option for you.  For an additional $170 you can meet with our Registered Dietician for 2 sessions. 

A sampling of the air you inhale and exhale will be collected for approximately 30 minutes while you simply sit in a comfortable position.  Your resting metabolic rate is a direct measurement of the amount of calories your body burns while at rest.  This can vary as much as 20-30% among individuals of the same sex, age, and body weight.  Many factors contribute to the variability such as diet, exercise, medication, thyroid function, and lack of sleep.  Knowing your metabolic rate will allow you to develop a customized nutrition program to meet your health, fitness, and weight goals. 

Preparation procedures are as follows:

• 12 hour fast (no food or drink other than water no coffee)
• No alcohol 24 hours prior to the test
• No exercise 24 hours prior to the test
• Arrive as rested as possible (ie.: wake up and come directly to the club)

Testing Fees

Initial Resting
or Exercise Test
$150
(includes body fat test, mask, initial program)

Retest w/Personalized Program 60min.
$80

For additional information, package pricing or to schedule and appointment for testing please contact Megan in the Fitness department.
(425)778-3546 ext.351
woodmegan@comcast.net

Cancellation/Rescheduling policy:  To minimize the occurrence of late cancellations and no-shows, assessment testing or appointments cancelled with less than 24 hours advanced notice will result in a $40 fee.

 

 

Fitness Assessment and Testing
We encourage fitness testing as the basis for efficient, specific individual program design. It allows our staff to collect baseline information and follow up with periodic evaluation of your progress while participating in our exercise programs. Fitness testing can include: body composition, cardiovascular endurance, muscular strength, and flexibility. An initial, complimentary fitness evaluation is included with your membership.

Fitness Center
Our fitness center is equipped with state of the art resistance training equipment including both free weight and selectorized machines. In addition, there is a plentiful assortment of equipment designed to provide cardiovascular (aerobic) training, such as treadmills, bikes and stair-steppers.

Instruction and Program Design
Each new member receives a thorough orientation to the weight room with one of our certified fitness trainers. It is highly advised that all members take advantage of this service, so as to assure the highest level of comfort and safety in regards to the proper use of the equipment. Orientation is required for those members under 18 years of age. After the initial design of your exercise program, trainers are available to assist when needed, but members must accept primary responsibility for training. Sign up for appointments at the front desk.

Group Exercise Program
With over 50 classes per week, Harbor Square Athletic Club boasts one of the most varied programs in the Puget Sound. Nearly 20 experienced, certified instructors can assist you in determining which classes would be best suited for your fitness level. There is a class to fit every taste and ability level, including water exercise in the pool. Class descriptions can be found on the reverse side of the printed schedule; available in the foyer. Classes are free to all members.

Specialty Fitness Programs
A wide range of specialty classes are offered throughout the year. Our Youth Fitness class, for example, is an 8 hour weight room orientation designed for ages 11-13 yrs. Information and registration is available at the front desk.

Pilates Studio Rates

Mat Classes $12.50 drop-in fee
Mat Class Package $100/10 sessions

Classes are for the ongoing Pilates student. If you are new to Pilates, please call on instructor for a "focus session" to prepare to join the class. Watch also for our Pilates 101 series offered throughout the year.

Private Training Sessions are by appointments only.
Contact Teri Jones at 425-778-3546 x352
or Duco Haytema at 206 683-0648
24 Hour Cancellation Policy.

Member Pricing
~ Focus Private 1/2 hour Session $40.00
~ Single Private Session $60.00
~ Ten Private Sessions $500.00

~ Semi-Private Session $40.00/person
~ Ten Semi-Private Sessions $300.00/person

~ Group Session $35.00/person
~ Ten Group Sessions $250.00/person

Intro Starter Package $ 195.00/one time only
Includes: 3 Private Sessions, and 2 Mat Classes

Non Member Pricing
~ Single Session $65.00
~Five Sessions $300.00
~Ten Sessions $550.00

Personal Training
Personal training is a one-on-one coaching program designed to provide motivation, education and inspiration.

What makes it work? Several factors, including, but not limited to: 1.) Service, 2.) Accountability, and 3.) Results. Once under the guidance of a personal trainer, the client no longer has to interrupt a workout to learn how to use a machine or to get help. "Having someone there to push me through a workout means I move faster, work harder and do not take long breaks between exercises." says one client.

The personal training program at Harbor Square offers many options. In all cases, we begin with a thorough assessment of our client's current fitness level. Next, we include diet planning, weight training, aerobic exercise, stretching, injury rehabilitation, and improving physical self confidence.

Meet our Personal Trainers
Megan Wood

Lauren Gardiner

Saskia Inskip Gregory

Terri Jones

Kevin Kleyla

Peggy McCartney

Laura Philbrick

Shiva Riddell

Rod Wilcox

Cindy Williamson