Enjoy the Fall Harvest

Summer is slowly coming to an end and soon it will be time for the fall harvest! Though the warmth and fresh greens of summer are wonderful, I certainly look forward to cozy fall sweaters and soups. In the next few months, as our leafy greens and summer squash harvest come to an end, we may notice more winter squash and root vegetables becoming available. Hearty, complex carbohydrates like butternut squash, Brussels sprouts, leeks, and potatoes become more of a focus and that’s perfect for the changing weather. Not only do these starchier carbohydrates taste delicious and comforting, but they’re loaded with fiber, vitamins, and minerals. Not to mention that they’re often sweet and oh so satisfying on a chilly day.

Two of my favorite ways to enjoy the fall harvest are in a veggie medley of roasted squash, beets, and Brussels sprouts. Simply clean, cube, toss in avocado oil, salt, and pepper, and roast at 400 for about 20-30 minutes or until soft. Depending on the size of your veggies, you may choose to move the veggies around and roast an additional 10-20 minutes. I like to drizzle mine with balsamic vinegar and garlic reduction for some extra yum!

Another way to reap the benefits of winter squash is in a soup or puree! Roast your winter squash of choice until soft. Scoop the flesh out and move to a food processor or use a stick blender in a bowl to puree the squash until smooth. I like to add butter for some extra staying power and flavor. From here the choice is yours—blend with bone broth and add meatballs or other savory elements for a savory soup, or top with cinnamon and a bit of maple syrup for a sweet snack/side. What an amazing way to get tons of nutrition and show yourself some love!

Shelby O’Hagan, Nutritional Therapy Practitioner (NTP)
Rebel Yum Nutrition

Assisted Split Squats

Last month, we introduced you to Assisted Split Squats, a stationary exercise to help you gain and maintain strength so that you may kneel down to the ground and then rise back up to standing. Once you have mastered the Assisted version of the Split Squat it is time to progress to the bodyweight unassisted Split Squat and then to the loaded version.

The mechanics for performing the bodyweight Split Squat are exactly the same as you did for the assisted. Start with your feet parallel about shoulder-width apart (see picture 1). While keeping your feet shoulder-width part step back with one foot approximately one stride length (see picture 2). This time let your arms hang down by your sides with your feet shoulder-width apart and one stride length from each other. Slowly lower your body until your front leg is at 90 degrees and your back knee touches or almost touches the floor. The back leg will also form a 90-degree angle. Pause and reverse the motion back up to the starting position. Make sure you push through the floor with the entire foot of the front leg and lift through the hips of that same leg. Complete for the prescribed number of repetitions then repeat on the opposite leg for the prescribed number of repetitions.

Please see one of BAC Personal Trainers if you have any questions regarding how to perform the assisted Split Squat exercise or how to include it your exercise routine. They would be happy to assist you.

Picture 1                                                    Picture 4

Sportastic September Friday Night Out

As school, sports, and Seahawk football start, drop the kiddos off for our Sportastic September Friday Night Out. Enjoy a relaxing evening out knowing that your children will be safe, happy and having a blast! Our night consists of pizza, games, a fun craft, swimming, popcorn, juice, and a movie! For our Sportastic September Friday Night Out, have your child dress up in their favorite sports team gear!

WHEN: September 20

TIME: 5:30pm-9:30pm

COST:
Ages 4-11 Member: $20; Child of Member: $25; Non-Member: $30
Ages 6m-3 Member: $25; Child of Member: $30; Non-Member: $35

Contact the Cordata Front Desk for more information or to reserve a spot!

Downtown Maintenance Closure

Please note, the Downtown Club will be closed September 27-29 for our annual maintenance and cleaning shutdown. We will reopen on Monday, September 30 at 5:00 AM. The Cordata Club will be open for your use:
Friday 5:30 a.m. – 10:00 p.m.
Saturday & Sunday 7:00 a.m. – 9:00 p.m.

BAC Downtown hours will transition off of the Summer schedule following the Downtown Shutdown.

September Employee of the Month

Personal Trainer Alexa (Thompson) Locke, has had a very busy 2019!  This past May Alexa married Sean Locke, was accepted to Graduate School in the Kinesiology department at WWU and passed the firefighter exam for the Ferndale Fire Department. Whew!

On top of that, you will typically see Alexa at both BAC locations training clients in the late afternoons and early evenings as well as conducting her group personal training classes. When not at BAC you can find Alexa teaching activity classes in the Kinesiology department at WWU or making coffee as a barista at Woods Coffee in Ferndale. Needless to say, she keeps herself very busy!!

In her downtime, Alexa and her husband Sean love to take advantage of all the beauty that Whatcom County has to offer. On their days off they like to hike and camp in the mountains with their German Shepherd, Koda, or bike and run the country back roads. They also enjoy hunting through thrift and antique stores for treasures, visiting the array of craft breweries we have locally, and just relaxing at Sean’s parent’s farm.

Congratulations and Happy Birthday to September BAC employee of the Month Alexa Locke. Thank you for your dedication, energy, enthusiasm, and care you give to not only your clients but to all the BAC membership!

September Member of the Month

Charles Marcks has been a member at BAC for 10 years and his daily routine starts with a great morning workout at the Downtown club; he greets everyone with a smile and has a positive attitude that encourages others. He refers to the gym as his playground, setting up circuits and performing challenging exercises.

When Charles began utilizing the facility he would focus mainly on cardio and weights, after noticing some low back pain he hired a trainer and took his fitness to a new level. His consistency each day with a guided program has created joy in coming to the gym; he looks forward to his group training with friends and has had incredible muscle, flexibility and endurance gain. Charles would like to give a big shout out to his trainer Lynette Reilly; she has given him guidance, motivation, and inspiration. She has been a tremendous help to not only reach his goals but keep him excited to continue his journey!

Charles is originally from Palm Springs and lived there until he was in his 20’s; he moved to Bellingham from Portland, OR back in 2006 and hasn’t left since because of all the beauty the Pacific Northwest has to offer. Charles is the CFO at Whatcom Museum, loves to read, has been with his partner, Marc for over 30 years and has a tuxedo cat named Pixel. A fun fact about Charles is that he doesn’t own a cell phone!

Thank you, Charles, for your commitment to BAC and always putting a smile on everyone’s face!

Summer Photo Contest

To welcome you back from Summer, we are having a photo contest that highlights all the great things you can do because you stay in shape here at BAC…this year we are particularly interested in those that include water!

Submissions will be open from September 1st through the 20th! Members and non-members are welcome to enter. The winner will be announced on October 1, so start flipping through your summer albums and send us your best action shot!  The top photo will receive a gift certificate for 1 month of swim lessons.

All entries may be posted in the clubs and on our website/social media. If you have photos you want to share get them to Carly (memberServices@bellinghamathleticclub.com). We are very excited to see all the adventures our BAC members had while away from the clubs.