Protein – The Master Building Block

Most people know protein as an important component for muscle growth, but it is necessary for much more than that. Protein is kind of like the master building block for the body and supports many vital functions including the immune system, digestion, blood sugar regulation, and more.
When choosing sources of animal protein, it’s important to opt for grass-fed and pasture-raised as often as possible. Why? Well, for one, animals raised in those environments have access to more complete and natural diets. Maybe you’ve noticed on egg cartons the words “vegetarian fed” or seen the difference in eggs produced by vegetarian vs grass-fed chickens. The vegetarian eggs are pale yellow and mild in flavor in comparison to the natural eggs which are vibrant orange and taste wonderful. Part of the reason for this is that chickens are omnivores and meant to consume bugs in addition to grasses, etc. Animals given a full spectrum of nutrients provide more nutrition to us!
Here are some of protein’s roles:
• increases satiety
• building blocks of enzymes, neurotransmitters, hormones, etc.
• building blocks of muscles, organs, skin, etc.

Appropriate sources of protein include:
• beans and legumes
• eggs from pasture-raised chickens
• nitrate-/nitrite-free meat from grass-fed or pasture-raised animals
• sprouted grains
• seeds like quinoa
• full-fat yogurt/cottage cheese

Getting Out and Coming Home

Congratulations! Our community’s commitment to staying-at-home has been tough and successful. Authorities believe that we’re through the initial spread of COVID-19. Thank you for your dedication.
As businesses and services begin to re-open, there will be more opportunities for germs to spread. Staying attentive to the guidelines while we’re out and about will be a challenge, but essential. I’ve got some ideas to help keep you and your home safe.
Keep it clean:
• Handwashing with soap and water for at least 20 seconds and drying off with a clean towel is the best defense to the spread of all transferable germs. Washing as soon as you get home is the best preventative measure—stop germs at the door.
• Have a nice smelling soap to keep washing a pleasant task. Avoid dry and cracking skin by following up with a favorite hand cream.
• Cloth masks need to be washed regularly – daily if worn for over 6 hours.
• Disposable paper surgical masks are intended for one-time use.
• It’s best to have a couple of cloth masks in wash rotation.
• Wash hands before putting on and taking off masks. Try that nice smelling soap mentioned earlier.
• Keep hands off of the face to stay safe.
• Allergies are abundant this time of year causing runny noses and watery eyes. If needed, use a tissue, throw it away and wash hands.
• Try to keep allergens out of the house with regular cleaning.
• Clean your phone and phone case. Check with the manufacturer for their recommendation for approved cleaning methods.
• Clean regularly touched surfaces. Door knobs, refrigerator doors, keys, seatbelts, and steering wheels are places that are touched regularly and should be cleaned routinely.
• Houseplants help to clean indoor air. They’ve been proven to boost moods, reduce stress, fatigue, sore throats, and colds.

Thankfully the weather has been nice and we’ve been able to get outdoors. Most people seem to be adhering to the health authorities’ regulations that will keep the spread of this terrible virus to a minimum. It’s wonderful to know that someday soon we’ll be able to get back to the gym.
Take care, stay safe, and healthy.
Susie Landsem
Aging in Place by Design
Susie is a consultant for Aging in Place. Contact her if you have questions about adding safety and comfort solutions to your home.

Racquetball and Handball News

by Wanda Collins, Racquetball Advisory Staff

If you are a racquetball or handball player, you are probably missing your time on the court…and the exercise. These sports provide a big anaerobic workout disguised as a game. You don’t even notice how hard your body works as you play. A person burns 600-800 calories in an hour on the court playing singles. As we ease into opening the club, the courts will be available for individual use, but not yet for two or more people. It will be a great time to drill and bring back those skills that you haven’t used in months. Spending time drilling on the court, in the weight room, and on a cardio piece will make you ready to go when we CAN play again. Stepping on the court to play a game without preparing will be frustrating and could lead to injuries.

To help facilitate court usage, we will block our court use for half-hour intervals. Most of you won’t be on the court much longer than a half-hour to drill. If you find that you can work at it for an hour, just reserve two half-hour time blocks. Contact the front desk beginning June 5 to reserve your time, and go for it!

I will be posting a racquetball drill sheet each week on court windows for your use if you need help organizing your time to get a maximum benefit. I will also be available for private racquetball lessons.

Ways to Cope With Stress

by Mike Locke, Fitness Director

No one really could have imagined what we all have been experiencing with the COVID-19 virus over the last 8-weeks. During this time of being at home, many of us are working from home, and others are teaching their children from home. It’s been a stressful time for us all. Hopefully, you have found some positive ways to cope with the stress associated with everything that is happening.

  • If you are not, the CDC has a few recommendations to help you.
  • Take breaks from watching, reading, or listening to news stories, including social media. Hearing about the pandemic repeatedly can be upsetting.
  • Take deep breaths, stretch, or meditate.
  • Try to eat healthy, well-balanced meals.
  • Exercise regularly.
  • Get plenty of sleep.
  • Avoid alcohol and drugs.
  • Make time to unwind. Try to do some other activities you enjoy.
  • Connect with others. Talk with people you trust about your concerns and how you are feeling. Virtually communicate with your loved ones and friends.

The CDC has a number of other resources that you may take advantage of covering a host of different topics. You can access them by going on their website.

The staff at BAC looks forward to having you back at the clubs real soon. In the meantime, please let us know if we can assist you in any way! We would be happy to help. Stay safe and we will see you soon!

June Employee of the Month

Jeri WinterburnWe are so pleased to announce that Jeri Winterburn and her cadre on Online Group Exercise instructors are being honored as our Employees of the Month. They have done an excellent job marshaling their forces to reach out to and inspire our members to stay active.
Tina Schumacher
Jeremy Lemke
Melissa Lemke
Cindy Whitney
Lesley Jones-Steinmetz
Heather Calloway
Patti Douglas

All of these dedicated employees have challenged their comfort zones to “virtually” develop and run their various classes throughout this COVID-19 crisis. Their classes are available live on Facebook as well as cached on our website so members can pull them up and exercise at a time that is convenient. If you haven’t had a chance to experience one of these online classes, check it out by going to this page and/or Facebook page for the information and schedules.

All of these wonderful instructors have full lives and challenges of their own they are dealing with during the pandemic: from being housebound to having kids at home to trying to work their other jobs and homeschooling their children. Yet, they still found time to create new formats to help our BAC family stay fit. Thanks to all who have shown such dedication to our BAC members.

Advice on Starting Back at BAC

by Mike Locke, Fitness Director

We are excited that in the very near future we will be allowed to open our doors to you as Phase 2 is initiated. Your patience and support have been overwhelming and very much appreciated. As we move to being able to utilize the clubs for activity and exercise again, we should keep some things in mind regarding exercise routines.

If you have not been exercising on a regular basis during “stay at home”, when the clubs do reopen please try to curb your enthusiasm just a bit and work back into your regular routine gradually. The last thing we would want anyone to do is hurt themselves and then be out again for an extended amount of time.

In preparation for coming back to the club, you may want to try one of our online group exercise classesonline group exercise classes. You can participate live or when it’s convenient for your schedule. If you would like something that is a little more personalized our training staff is still available to help and would be happy to make some suggestions for you to get you ready.

Hopefully, all of you have continued to be active by going for walks, runs, hikes, or doing your own exercise in your home. It’s one of the most beneficial things you can do to cope and maintain your health. We look forward to seeing you all very soon! Stay safe!!

Mobility & Flexibility

Our Fitness Director, Mike Locke, demonstrates how to do mobility and flexibility exercises at home.

Stability Ball Back Bend

Sit down on a stability ball with your feet about hip-width apart. Roll forward so until your lower and upper back is supported on the ball. Begin by bringing your arms above your head and reaching back over the ball as you extend both legs. Conform your body around the top of the ball opening up your abdominals and hips. Hold for the prescribed amount of time and then repeat.

Stability Ball Side Bend

Kneel down into a 1/2 kneel position with a stability ball next to the down knee hip. Drop that hip into the stability while extending the outside leg straight out to the side. Begin the bending motion by reaching over your head laterally with the outside arm bending your torso over the top of the ball. For more stretch use the outside leg to advance your hip up the ball and reach farther down toward the floor. Use your opposite had on the ball for support. Hold for the prescribed amount of time and repeat on the opposite side.

Stability Ball Kneel Forward Bend

Assume a tall kneel position on the floor with a stability ball directly in front of you. Place both palms on the top of the ball. While dropping the hips back toward your heels roll the ball forward and away from you. Hold, while pressing the armpits to the floor and pushing the hands forward. Hold for the prescribed amount of time and repeat.

Stability Ball Quad Stretch

Assume a 1/2 Kneel position with one knee up and one knee down. Place the top of the down knees foot on the stability ball and rise up into a 1/2 kneel position with your body tall. This should give you a stretch through the quad of the down knee. For more stretch move the down knee closer to the ball. For less stretch move the knee further away from the ball. Hold for the prescribed amount of time and repeat on the opposite side.

Stability Ball Hip Flexor Stretch

Assume a 1/2 Kneel position with one knee up and one knee down. Place the top of the down knees foot on the stability ball then place both hands on the floor inside the up knee foot. Extend the down knee leg backward so that the body is parallel to the floor. Press the up leg hip into the floor. You should feel a stretch in the front of the hip. Hold for the prescribed amount of time then repeat on the opposite side.

Stability Ball Hamstring Stretch

Stand with feet shoulder-width apart and with a stability ball about a legs length out in front of your body. Lift your left leg and place the heel on top of the ball with your toe flexed. Square your hips to the ball with your upper body tall. Hinge forward at the hips keeping the down foot facing straight ahead. Only hinge forward as far as your flexibility will allow. Hold for the prescribed amount of time and repeat on the opposite side. You may use a wall, countertop, or pole to give you more stability and balance.

Stability Ball Back Extensions

Assume a tall kneel position behind a stability ball. Roll the ball forward and drop your hips and abdomen on to the stability ball. Place both hands behind the head and conform your upper body around the top of the ball. Begin by lifting the chest off the ball until the head and shoulders are aligned with the hips. Then lower back down conforming again to the ball. Repeat for the prescribed number of reps.

Stability Ball Supermans

Assume a tall kneel position behind a stability ball. Roll the ball forward and drop your hips, abdomen, and chest on to the stability ball. Extend both legs back and place both palms on the floor. This should look like a push-up position laying on a ball. Begin by lifting the left arm and right leg up to parallel with the floor. Keep the knee and elbows extended while maintaining alignment. You may remain just on that one side or you may alternate back and forth left arm/right leg and right arm/left leg for the prescribed number of receptions.
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Stability Ball Airplanes

Assume a tall kneel position behind a stability ball. Roll the ball forward and drop your hips, abdomen, and chest on to the stability ball. Extend both legs back with the upper body slightly rounded around the top of the ball and the arms 45 degrees out to the side with the palms down. Begin the motion by lifting the chest up off the ball while rotating the thumbs back toward the glutes. Pause and then return to the start rotating the thumbs back to a palms-down position with the upper body slightly bent over the ball. Repeat for the prescribed number of reps.