Blogs 2019

“These Blogs are offered for your information and entertainment. Please check with your physician before beginning any new exercise or diet routines.” — In Good Health, SAC Management

SAC Mother and Daughter Win Gold At Same Event!

sunset ac marlene

Courtesy SAC Newsletter and Marlene Knechtel - December 16, 2019

Marlene Knechtel
It’s been five years since we checked in with “now 85 years-young” SAC member Marlene Knechtel. She is NOT slowing down – instead she’s continued to compete annually in the Portland Masters Games, Washington State Senior Games, and Huntsman World Senior Games competitions.
Her sport is Power Walking – which is similar to the Olympic sport of Racewalking – and she usually wins! Marlene joined over 11,000 athletes at the Huntsman World Senior Games this past October. Held in St. George, Utah, people come from as far away as Jamaica to compete in “...the premier senior athletic event in the world.” Not a bad venue to win two golds and two silvers in the sprints and power walking in her age class. She established a new record for 3000m power walk for her age group and out-distanced ten younger walkers.
Last year she was invited to compete in Power Walking at the National Senior Games in Albuquerque, NM, but unable to attend.
Another milestone this year was being joined by her daughter Karen deRenne (a former SAC member) at the Washington State Senior Games, held this past July in Tumwater, WA. New to senior athletic competition, Karen was inspired by her mom and they BOTH won Gold in the same event (in their respective age classes)! Their special “mother-daughter moment” was recognized by WSSG President Jack Kiley for “honoring the spirit of the games.” Marlene went on to win three other Gold medals, AND set a new record in her class in Power Walk competition at the event.
Marlene also won three medals in the sprints, finally beating her younger nemesis by one tenth of a second in the 200m...a photo finish! Sher remembers, “My husband Gerry and daughter there to cheer me on – shouting ‘pick it up’ helped me power through ‘hitting the wall’. What joy!”
How does she do it? She keeps in shape with daily training. “I have a morning ritual,” says Marlene, “I try to walk four miles at least five days a week, with 200 yard sprints mixed in.” She’s followed this regimen since moving to Claremont 26 years ago, and prior to that with SAC walkers.
“I also lift weights twice a week at SAC.” Adding, “I look around and realize I am the oldest member in the weight room – but, I am glad to be still trying!”
Her sprint training goals are to complete each 50/100/200 yard sprint in under 15/30/60 seconds respectively. Some nice numbers at any age! Former High-School track champion Knechtel’s key to staying fit is to stay active. She’s very grateful to not have any joint issues and credits her dedication to “keep moving!”
We are super-proud to have this longtime SAC member in our midst. Keep moving, Marlene! You’re inspiring us with your dedication and winning attitude.

SAC Tennis Team Nails National Championship


Courtesy SAC Newsletter/ Niren Lall, SAC Tennis Director/Nathan Ramos, SAC Tennis Pro - December 1, 2019

As we welcome the winter season, members are celebrating an amazing fall of tennis victories!
Congratulations to Sheldon Sun’s 6.0 Mixed Doubles team for winning fourth at Nationals!
Thanks for scoring another banner for the Tennis Center. SAC players who participated in the adult USTA League National Championships included: Arjun Bilakanti, Jaya Bilakanti, Jill Boyce, Shawn Boyce, Cassia Carpio, Diane Di Vito, Steven Harrison, Jonathan Hong, Jong Kim, Jerome Kline, Janna McDougall, Shoully Mendyke, Aleli Siruno, Hoon Shin, Seungja Shin, Evelyn Sun and Sheldon Sun.
Photo Above (L to R): Most of the SAC players who participated – Janna McDougall, Jong Kim, Cassia Carpio, Jill Boyce, Shawn Boyce, Sheldon Sun, Evelyn Sun, Jerome Kline, Seungja Shin, Hoon Shin, Aleli Siruno and Shoully Mendyke
We are also excited to congratulate Jill Boyce, Rashmi Nath and Anshu Ahluwalia for winning the One Doubles Sectionals.

SAC Junior Team Qualifies for JTT Nationals

sac junior tennis team

Some of our exceptional SAC Junior tennis players are headed to Nationals this November in San Antonio, Texas. The team includes
Carter Balow, Frederic Kemple, Soohyon Kim, Seewoo Kwon, Emily Liang, Jovine Lim and Katherine Looi. Parent Captains of 14-under team are Colin Looi and Jian Xu.
SAC Tennis Pro and Junior Tennis coach Nathan Ramos remarked, “The team trained hard for the past six months to qualify and prep for JTT Nationals. Even though they were given a tough draw, they competed hard and with every match, they were able to learn and grow which ultimately lead them to score more points than the previous match.”
USTA Junior Team Tennis brings together boys and girls, ages 6 to 18, to play singles, doubles and mixed doubles against other coed teams.

SAC Turkey Shoot Racquetball Tournament Coming In November

sac racquetball tournament 2019

Courtesy Paul Maduell, SAC Racquetball Director - October 4, 2019

Don't miss the great venue, competition and hospitality that this event is known for! Our Turkey Shoot Fall Pro-Am Tournament will be held November 7-10, 2019 on SAC's home courts.
Players from throughout the NW and beyond, including several SAC members, compete in this annual event sanctioned by USA Racquetball and the IRT.
Part of what makes this special is that players of ALL levels and age groups are welcome. Families truly play together – siblings and even parent/child combo's playing on doubles teams. First Timers receive FREE ENTRY for their first division. Entry forms will be out in October.

This is a Level 5 IRT event. All other divisions will be sanctioned by USA Racquetball and the Oregon Racquetball Association. Online registration HERE

SAC Pilates & Reformer Pilates Studio – Small Classes Mean Personal Attention


Courtesy SAC "Club Connection" Newsletter, September 6, 2019

Within the SAC Pilates Studio, you'll never feel lost in a crowd. Reformer Pilates classes are taught in small groups of five or less – where you will receive a ton of personal attention and instruction in every session. Other studios have class-sizes three times or larger.
Experience it for yourself at one of our Complimentary Private Classes. This class is not designed to be a beginning class, but rather a “hands on” experience demonstrating how the Reformer can improve the life of each person in their specific fitness journey.
Each journey starts at a different place, whether it is rehabilitation, weekend warrior or the beginning exercisers. Instructors will share the benefits of Reformer Pilates to
the specific needs of each of the participants in the room, one at the time.
This class is available to all adult members. Registration is available online 15 days before class. Non-member’s may attend, however, must be invited to the class by an instructor. Contact the Service Desk if you need assistance.
Classes are held on five days over the first full week of each month. Times vary, allowing you to find space in your schedule. The instructors also change from time-to-time.
These classes are a great introduction to our studio, our passionate and knowledgeable instructors, and the benefits of Pilates to every – body.

Meet Our Exceptional Certified Pilates Staff - HERE

SAC Attack Swim Team Claims 15th Championship


Courtesy SAC "Club Connection" Newsletter, September 3, 2019

Looming clouds dominated the skies as a younger, smaller SAC Attack Swim Team defended their title in the finals meet, held August 17th at Mt. Hood C.C. in Portland. The 67 athletes in attendance rose to the occasion, winning the Summer League 2019 championship (with a score of 1,944 beating 2nd place Irvington by 77 points), securing their fifteenth straight title!
The victory is not the result of one day's work – It's a symbol of the dedication shown all season by the swimmers, coaches, captains, and their families and volunteers.
With many new swimmers joining the returning team, the participation by the families and friends has been incredible. We truly appreciate everyone who attended the meets and cheered our kids on with shouts of "Go SAC Attack!"
Aquatics Director Laura Cantwell wishes to thank Head Coaches Elise Finley, McKenna Finley, and Alysse Hamlin. We were all very grateful for the support of the team, their parents and volunteers.
Our experienced captains are vital to coach athletes, run home meets, and coordinate swimmers at the champ meet. We want to recognise these dedicated Team Captains who attended every meet, and really stepped up as leaders and mentors: Addy Braun, Nick Braun, Isabella Campbell, Julia Curran,Matthew Curran, Evelyn Frechette, Allison Graham, Jack Pranger, Jaden Rolling, Emma Stanton, Claire McCorkle, Tim McWilliams, Ezra Vice, Jamie Weir, and Ella Yang,.
All swimmers who participated in our Iron Man tradition (which has been going on since Summer of ’01) did a great job, especially Jamie Weir, age 13, and Zach Johnson, age 7, who broke two Iron Man records!
Our swim team is a fun and effective way to prepare for team swimming competition during the school year. Team members practice every weekday for eight weeks, in shifts from early morning to midday. Swim practice teaches solid swimming, racing and teamwork skills, with some play-time mixed in for fun. The athletes compete in many meets throughout the summer, challenging their individual skills and providing the experience of team-oriented competition. Swim team is competitive — it's also an environment that supports all of the participants. Late finishing swimmers always get cheers of encouragement for their dedication.
Everyone on the team owes their gratitude to the kind volunteers who donate their time and encouragement. From timers to starters, bullpen helpers, announcers, SAC staff, and especially all of the parents – we really appreciate your support! Mark your calendars to reserve May 1st for 2020 Open registration and April 30th for Alumni registration.

Members Choose From Over 150 Group Fitness Classes


Courtesy SAC Staff, June 12, 2019

Looking for variety? We offer classes that...
Challenge your fitness level. - Restore and rejuvenate your Mind/Body. - Relax muscles/free up joints/help prevent injury. - Get you dancing to have fun and release stress. - Strengthen bones and muscles. - Are Fast-paced. - Are Slow-paced?
According to SAC Group Fitness Director - JoAnne Kehagiaras: “We’ve got this! We’ve got what it takes to deliver a huge variety of classes. We’ve got everything it takes to assist you in creating a completely balanced fitness program that enhances your BODY and MIND. Which type of class might you consider adding to your workouts that might enable you to have a more well-rounded program? You Name It...We’ve Got It All...Something for Every-Body.”

Find an old favorite or try something new...we change and update our class schedule to adjust to the needs and desires of our members. Some “land” options include: Yoga, Cycling, Pilates, Zumba, Interval Training, Healthy Backs, Meditaion, Functional Training, Tai Chi, Walking, Kickboxing and MORE!
Or, check out the fitness possibilities in the water, such as: Aqua Power Deep, Water Dynamics, Aqua HIIT or Water Wake Up in our exercise pools. For those who appreciate the value of warmer water – try classes in the therapy pool, like Ai Chi, H20 Cross Training, and Water Works.
Our wide variety of classes allows individuals to create their very own personal exercise routine and makes it easy to have the choice to try something new. We invite and encourage participants of any fitness level to join any class at any time.

Our Group Exercise Schedules can be found in the lobby, or online HERE

Sunset Athletic Club Expanding To Add New Features!

sac 77 fitness facility

Courtesy SAC "Club Connection" Newsletter, April 5, 2019

SAC, a full multi-sport family friendly facility, will be adding 22,000 square feet. Due to be available to our members late 2020.
This addition will arrive as a 3 story addition (the tallest building in the
Cedar Mill community). It will be directed towards our adult (over 16 year old) population of members and will be specific to fitness needs.
Offering a Barre/Yoga studio; two training centers and of course strength, stretch and cardio equipment; and a Turf Fitness Playground. Amenities will include adult “only” locker rooms each offering a sauna, child care and ample social space. The third floor will include a roof top penthouse studio with an open air third story exercise deck and a view to the south. A perfect addition to our Sunset Athletic Club Rental Menu.
Adult members will have access to the many amenities of this facility as a
part of their membership. The focus of this addition is prescriptive fitness and goal programing and will provide an environment of identifying and focusing individual fitness needs. Offering a variety of options to accomplish those goals through private and group training, including the metrics to mark the accomplishments of the participant’s efforts.
Because we have expanded as far as our current property boundaries allow, this addition will be located off campus. Our addition will be located in the new development of Cedar Mill Center, located at Saltzman and Cornell.
Our intention is that this addition is an extension of our current location, with the understanding that although it is not on our campus, it will be considered a department of Sunset Athletic Club. The building is available to our adult members to use as a part of their SAC membership dues, programming costs will apply where indicated.
This new addition will offer our adult population opportunities that are not available in our multi-sport location.
The future of Sunset Athletic Club is bright and continues to evolve with the demands of its members. We are excited to jump into 2020 with
all the changes ahead and continue to make our Club relevant in the changing needs of the Fitness Industry.

77 Fitness Amenties...

Offering Programs Specific to this location:
• Prescriptive/Goal Based Programs
• Small Group Training
• Large Group Training

Feature points of the 2020 Addition to Sunset Athletic Club
• 22,000 square feet, 3 story building with roof top view
• Serving The Adult Membership (16 and up)
• Barre Studio (Part of the Sunset Athletic Club Group Ex. Program)
• Fitness Focused • 2 Training Centers
• Cardio Center • Large Astro Turf/Fitness Area
• FitCenter • Penthouse Studio
• Kids Korner • Roof Top Exercise Deck
• Social Spaces • Roof Top Deck Rental

Running and Leg Pain

bechmark physical therapy at sac

Courtesy Benchmark Physical Therapy clinic (inside Sunset Athletic Club), February 4, 2019

As spring approaches many people turn to running outdoors. This includes current runners and wanta-be runners.
Have you ever thought about your running style and footwear? At Benchmark PT Sunset we take the time to evaluate your running style on the treadmill from the shoulders, core and hips to the feet. Many runners think about running as coming from their feet. If you think about running from your hips with a controlled core and the feet then hitting the ground you will find less injuries and more energy.
Stretching is an important aspect of injury prevention and ease of running. If you stretch your tight hamstrings,
IT band, piriformis and calf often times you will feel the leg moving much more freely and controlled. Many runners “jump out of bed and out the door” without stretching which can lead to hamstring and achilles tendon injuries.
Strengthening and functional muscle balancing exercises are also critical for injury prevention and running efficiency. Learning to balance and preform single leg exercises will improve your ability to know where to place your leg in space (proprioception). Proprioceptors provide feedback to your nervous system about your body’s position in space and help stimulate the muscles to maintain balance. Weak gluteals will over work the hamstrings causing additional tightness. Tight iliotibial band (ITB) can cause lateral knee pain which can originate from weak lateral gluts. Lack of core control can eventually lead to a lumbar problem
further straining the lower extremity muscles or referred sciatic nerve pain.
Strengthening exercises could include side steps with thera-tubing, planks, side plank dips, single leg mini squats adding heel raises on wobbly surface.
Footwear is essential for neutral foot placement on the ground with running and walking. Foot pain usually comes from weak core, gluts and hip rotators which do not control the knee and foot causing foot pronation or flat feet.
Studies on NFL players with sprained ankles show overall core weakness compared the non-injuried player.
If you are experiencing an injury or feeling that your gait is not correct please reach out for a 15 minute free consult. In Oregon, we have direct access so a prescription from a MD is not needed to bill your insurance. We can start early intervention and help you decide if a MD referral is needed.
At Benchmark PT we will assess you for prevention and will treat the injury with return to running coaching. Taking care of your back, legs and feet will keep you running helping you live life to the fullest. Call us to learn more! 503-726-8880.

SAC Members Eligible for FitLife Discounts and Programs


Courtesy SAC - Published January 20, 2019

The FitLife Club Network is an association of independently-owned health and fitness clubs in the Pacific Northwest. Our reciprocity program gives each club’s members the ability to use approximately 80 different clubs in Oregon, Washington, Montana, Idaho, and Wyoming on a short-term basis while they are traveling.

Are you a bargain-hunter? Our partnership with Fitlife offers SAC members access to their FREE Group Benefits Savings Program. SAC members are already eligible for discounts on Hotels, Shipping, Office Supplies and even Health Care! Just go to the Fitlife Savings Center, register your membership, and start saving.

Local News About Sunset Athletic Club

The latest news about our neighborhood can be found in the CEDAR MILL NEWS - Link HERE

Meet the families who make our community AMAZING in BETHANY AND CEDAR MILL LIVING MAGAZINE - Link HERE

CLUB INSIDER article about Chuck Richards and SAC Team "The Story of Sunset Athletic Club" - Link HERE

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