Glide Disc – Backward Lunges

In the last two exercises of the month, we have looked at the progressions for split squats. The next exercise in that progression is adding movement of one leg to that stationary movement.

Backward lunges are the next progression to Split Squats. In the backward lunge, we are actively taking a step backward with one leg and descending downward until our front thigh and rear leg form two 90 degree angles. It is important that we keep both feet at least shoulder width to as wide as hip-width. If we narrow our stance or cross the mid-line of the body we increase the likelihood we might lose our balance and fall. From the 90-90 position, we transition back up to a standing position lifting through our hips while maintaining our posture and balance.

Using a Glide disc is a great tool to help you learn how to effectively do a backward lunge. Place the foot of the leg you will be moving backward on the disc. You should have the forefoot of your shoe on the disc. Carpet discs are hard plastic whereas hardwood floor discs are nylon. Both slide very easily on hard and carpeted surfaces so be careful as you slide the disc. When you initially begin, you can use a solid support or a mobility pole to assist you with balance. Later on, as you progress you can load your hands with weight or place a barbell on your shoulders.

Backward lunges are a great exercise for the upper thighs and the hips. If you have questions on this exercise please speak to one of Personal Trainers or Group Exercise instructors.

Fall into Safety

The beautiful colors of October have passed into the windy month of November. Here are some winter safety recommendations for you and your family living in homes and apartments.

Everyday Life

Are you an evening or morning walker? Wear something reflective or carry a flashlight. This goes for bike riders, skateboarders and strollers. My husband and I wear headlamps because we have a dog and need to see where he’s left his packages. Stay on sidewalks whenever possible.

Morning drivers – clear your windows (all of them) before pulling out into traffic. I know it can take a few more minutes but it will also save you from accidents. Buy a window scraper to make it easy. However, if you find yourself in a pinch, using the edge of an old debit/credit card can be an effective way to scrape frost off of your windshield.

Keep the front entry of your home clear. Rain, leaves and the dark can make entries hazardous. Be sure potential obstacles are removed or easily seen. While you’re at it, check the outdoor lights to make sure they’re working and powerful enough to be useful.

Consider a landline. November is infamous for power outages and you don’t want to be caught without a phone in case of emergencies. Generally, landlines work even if the power is out. Contact your service provider to confirm that this is true for you. Extra battery packs for your cell phones are good to have on hand. External battery packs can charge a phone up to 2 – 4 times, depending on the battery and your particular phone.

Visiting Family and Friends for the Holidays

The holidays are a busy time for everyone, especially the event hosts. Keep your home safe for all ages with these tips:
Look for tripping hazards. Here’s what to look for:

  • Newspapers, books and toys might be left at the end of a favorite couch and can be dangerous.
  • Small rugs in kitchens, bathrooms and bedrooms are opportunities for slipping and falling. Remove them if possible. If not, use grip tape which can be found at any hardware store.
  • Make sure there is plenty of light in hallways and bathrooms. Plug-in night lights are easy solutions.
  • Provide a stool at the sink and toilet for little ones so they don’t have to reach too far.

Daylight savings time is my reminder to prepare our home for winter. Use these to improve the safety of your home. Remember, safety is no accident.

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.

Family Swim Hours

Now that the rain is starting and fall sports are winding down, you may be looking for indoor activities to do during the week with your children. Our indoor, heated pool is a great place to burn some energy and get some exercise! Our trained and friendly lifeguards are there to keep an eye on and interact with your family. We offer several family swim times throughout the week. AND, if your child is at least 6 years old or has passed the swim test, you can even drop them off and go work out or run to the store!


Our family swim hours are below:
MONDAY 3:30-5:00 PM & 7:00-8:30 PM
WEDNESDAY 3:30-5:00 PM & 7:00-8:30 PM
FRIDAY 3:30-5:00 PM & 7:00-8:30 PM
SATURDAY 3:00-5:00 PM & 6:00-8:30 PM
SUNDAY 3:00-5:00 PM & 6:00-8:30 PM

“Find Your Reason”

Carly Miller - Bellingham Athletic ClubAt BAC we are focusing our efforts on helping members and non-members alike to “Find Your Reason” to keep up a rigorous exercise program.  Finding your reason can be a short-range goal such as completing a walking or running a race, or a longer-term motivation to stay fit and be sure you are here in good shape for your family.  Be sure to post your reason in a prominent place, (on your fridge or mirror),  share it with friends and family, so they can help you stay the course during the dreary winter months; when all we really want to do is curl up in front of the fire.

If you feel so inclined, share your “reason” for staying fit with us.  We will be posting our members’ reasons on the bulletin boards at each club. They may be anonymous or not. It’s up to you.  They can be pictures, poems, or drawings.  Turn in “your reason” to Carly in membership and receive a free gift.  We want to help you remember why you are here 3-4 times a week.  We want to encourage you to “go that extra mile” when your own energies are flagging.  When you keep your inspiration right in front of you it is easier to make it happen.

November Employee of the Month

Carly took over the Membership and Front Desk Departments in April 2019 and has done a fantastic job assembling a wonderful staff and taking charge of membership and sales.  Carly is dynamic, energetic, cheerful, dependable and willing to do whatever it takes to get the job done!  We are proud to recognize her outstanding effort by awarding her Employee of the Month for November.

Carly originates from Vancouver, WA and at the early age of 18, she moved to Bellingham. In August of 2013, she was hired as a part of the Kids Club staff. Over the course of 3 years, she worked in different departments and became an integral part of Bellingham Athletic Club.   

Outside of the club, Carly stays active by running, hiking, and boxing. Carly likes to explore what the Pacific Northwest has to offer, and is always up to learn something new. A good book or TV show, cheering on her favorite sports teams—the Seahawks, Oregon Ducks and Portland Trail Blazers, and spending time with friends round out her personal time.

Thanks, Carly for all you do for BAC!

November Member of the Month

Andy Andrewson has been a member of BAC since 2008. You can find him on the racquetball courts three or four days a week playing league, as well as challenge court times for singles and doubles.  He’s also working actively as our racquetball league organizer for this season but that’s just one of his pursuits at BAC. You can also find him in our workout areas five days a week lifting weights and doing some interval training to keep himself in great shape.

Andy was raised in Leavenworth, WA where he spent a lot of time hiking and fly fishing. He came to Bellingham in 2005 to attend Western Washington University.  He graduated with a degree in computer science and a minor in chemistry and is currently employed as a software developer for a local tech company.

Andy’s life is very full!  When he’s not at the gym or at work, he finds time to play classical guitar and watch a little Netflix—his favorite show is Stranger Things. He’s also a Gonzaga basketball fan and watches all their games and the NCAA Playoffs. He’s been married since 2014 and they have a mini dachshund at home named Mulder who loves to burrow in blankets.

His future wish list includes a trip to fly fish in New Zealand.

Thanks for being a great addition to BAC, Andy!

Yoga For Better Posture

UPDATE: This workshop has been canceled!

Our posture represents how we live in our bodies.  In this workshop, we will explore ways to improve our posture by finding a neutral spine and pelvis to stand taller, alleviate back and neck pain, and move through life with greater ease.  ~Leslie McKee

When: Saturday, November 16 @ 10:45 am – 12:45 pm
Where:  Cordata Studio
Cost:  $25 for members, $30 for non-members; sign up and pay at the front desk

Pickleball Beginners Clinic

Want to join the pickleball craze? This is a great sport for everyone. Easy to learn and challenging, too. We’ll show you all the basics in our gym during this fun hour of pickleball (snacks provided).
When: Saturday, November 16th
Time: 11:00am-12:00pm
Where: Cordata gym
Free to members (please pre-register)