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Fitness

Weight Stacks

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At BAC we feature Cybex Selectorized Weight Stack Circuits comprised of VR-1 and VR-3 models.

Cybex VR-1 models have numbered weight stacks and either come with the same size plates in the entire stack or have a graduated weight stack that has smaller plates then transition into larger ones. The numbers on the plates provide an index as to how many plates there are. The plate number does not reflect the amount of weight each plate represents they are for index purposes. Each machine also has an add-on plate that hangs right next to the weight stack to make smaller weight increases.

Cybex VR-3 models have the approximate weight imprinted on plates and progress in 20lb increments. To one side of each stack are 3-round 5lb add on weights to allow 5lb increases prior to moving to the next plate.

Cybex Selectorized Weight Stack Equipment are variable resistance machines, which means as the resistance is lifted the weight changes through the range of motion giving more resistance when you have a mechanical advantage and less resistance when you do not. To allow the machine to efficiently deliver the appropriate resistance through the range of motion the user needs to move the resistance at a slow controlled speed. A typical recommendation is a 2-4 second lift, 1-2 second pause, and a 4-6 second lowering then repeat.

If you have any questions regarding the usage of our Cybex Equipment please see one of our BAC Personal Training Staff. They would be happy to help!

Treadmill Q & A

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What is the lowest speed the Treadmill begins with?: .5 mph

What is the Highest Speed the Treadmill will run?: 12 mph

What is the Lowest % Grade/Incline the Treadmill will do?: 0% Grade/Incline

What is the Highest % Grade/Incline the Treadmill will do?: 15% *Woodway Performance Treadmill will Incline to 25% Grade.

Once we adapt to our initial treadmill workout intensity what variables can we manipulate to create a progressively challenging workout?:
1. Speed/mph: walk, jog, or run at a faster speed.
2. % Grade/incline: increase the height of the treadmill to walk, jog, or run up an increasingly higher incline.
3. Duration: Increase the amount of time you walk, jog, or run.
4. Load: Increase the amount of weight you carry while walking, jogging, or running i.e. weighted vest.

Trivia: Walking at 1% grade/incline is equivalent to walking on flat ground.

Stability Ball T-spine Extension

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Preparation: Knees and hips close to the stability ball with hips back toward heels. Chest and abdomen lying on the ball with both hands behind the head. Spine should be in a neutral position.

Movement: From initial position lift the upper chest, shoulders and head up off the ball. Note it is a very small motion. The goal is to get into T-spine (Thoracic Spine) extension. Thighs, hips, and abdomen should remain in contact with the ball. Slowly lower back to the start and repeat.

Benefit: Most daily activities we participate in we have a forward flexed posture. T-spine extension assists us in not only strengthening the area but helping our mobility in our upper back. If you have questions regarding this exercise please contact one of our Personal Training Staff.

Courtenay McFadden

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If you are a cyclist and have spent much time at our Downtown club, you know who Courtenay McFadden is.

My personal description of her in three words? Tough, Driven, Amazing ? in no particular order. I hired Courtenay when she was in her 2nd year at Western University to teach some Cycling classes for us. She showed up well prepared! She had a complete binder full of ideas, playlists, exercises etc. ? which was completely unexpected. Obviously, she was hired! Most of you that have been fortunate enough to take her classes in the past also know she makes and brings
homemade cookies to her classes on a regular basis.

Fast forward several years; you can follow her as she travels the United States, and the world, to race Cyclocross as a professional. What makes her story extra special is the fact that she has had two separate, excruciating hip surgeries, one year apart from the other. That kind of intensive therapy and recovery would make most people quit. The physical and mental stress she because I follow her, admire her, and learn from her, every day.

This year has been an epic year for Courtenay. She had her first “top of the podium” win, and this year has gone on to be her most successful so far!

Just recently, (the first week of December) Court was in Dallas, Texas to compete in the “UCI Resolution Cup”. This is a two-day event with races on both Saturday and Sunday. The course is intense, with tight, twisty corners, as well as foot-filled, wooded sections and a lot of variety. On the first race day, Courtenay was fast! She was completely focused, and by the end of the race, she was in a fast group of 4 other women. By the end of the race, she dug hard passed the other 3, and took first place!

The following day, the course was different, but she still went on to place 2nd. Amazing! She left the country to race in Nationals the following week. Although she always hopes to finish in the top 3, she came in 9th. No doubt she gave it 110% and we were so proud to watch her in Nationals again! What’s next? She is spending the next 5 weeks abroad in Europe to train and race. We will be sure to keep you updated. If you would like to follow her yourself, she is on Instagram and Facebook, and writes an amazing blog! Congratulations to Courtenay McFadden! What a story of inspiration and hope going into the New Year!!!

Jeri Winterburn
Group Exercise Director

Opening up your mid-back

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Today’s lifestyle of computers, smartphones, driving, and television promotes poor posture, forward tilt to the head, forward rounding of the shoulders, and rounding of the upper back. Being in this posture can affect the ability of the thoracic spine to move, which can lead to a malady of compensations down the road. Neck, shoulder, and lower back are just a few of the aches and pains that can come from an immobile thoracic spine.

The side-lying torso rotation stretch is a great exercise to open up the thoracic spine while protecting the lower back. To perform the stretch you need a foam roller and some sort of pillow or head support. Begin by lying on one side, make sure your shoulders are stacked on top of each other and are aligned with your head and hips. Place your top leg on top of the foam roller with your thigh flexed to 90 degrees. Your bottom knee should be flexed to 90 degrees and your bottom thigh should be in line with the rest of your body. Extend your top arm up into the air and you are ready to begin.

Take a deep breath through your nose and then exhale through your mouth, while you gently rotate your head and look over your shoulder. While turning your head your arm begins to reach back toward the floor. Remember your head begins the motion, not your arm. As you rotate, make sure your top leg stays in contact with the foam roller. This protects the lumbar spine. Continue to exhale through the entire stretch and go to the tension, not through it. The movement should take you approximately 4 seconds back into the stretch, hold for 2 seconds and then 3 seconds back to the start. Repeat for 4-6 repetitions. With each rotation, you should feel like you get a little deeper into the stretch. Repeat on the opposite side.

Try adding it to your flexibility routine and see how much difference it makes. It is an exercise we can
do every day!

Mike Locke
Fitness Directo

½ Kneel Wall Upper Spine Mobility

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Our mid-thoracic spine (mid-back) is a very mobile joint. It allows us to rotate our shoulders, twisting left and right. The ½ Knee Wall Upper Spine Mobility exercise is great for helping us maintain the motion in this area of the spine.

To perform the exercise, place a pad next to a wall to protect your knee on the ground. Kneel down on the pad in a ½ kneel position parallel to the wall. One knee should be up at 90 degrees and the other knee down at 90 degrees on the pad. The raised knee should be the one away from the wall.

Take a yoga block, turn it lengthwise, and place it against the wall and your hip. You should be close enough to the wall to trap the block between your hip and the wall. This forces your hips to be still during the exercise.

Place the palm of your hand (arm nearest the wall) against the wall parallel to the ground. The thumb should be pointing down. Image the numbers on a clock 9-10-11-12-1-2-3. To begin the motion, take a breath and then exhale as you rotate your head to look over the shoulder nearest the wall. Move your palm and arm around the numbers on the clock. Your palm should not lose contact with the wall and your arm should remain straight. Only go as far as your range of motion will allow. Do not force the motion. Return back to the starting position and repeat 10-12 times then switch to the opposite
side.

This exercise is especially good for those of you who play golf, racquetball, pickleball, and other rotation type sports and activities.

If you have questions on how to perform this exercise properly please speak to one of our personal training staff.

Mike Locke
Fitness Director

Quadrupled Hip Mobility

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Our hip joint structure is meant to be mobile, tilting forward and backward, hiking left and right, and rotating in all directions. Sitting more frequently or for longer periods of time during the day can affect the hip’s ability to move optimally. Lack of mobility dramatically affects how your lower body moves and can affect your spinal function. Done on a regular basis, hip mobility exercises can make a huge impact on your hip’s ability function. One of the easiest positions we can perform exercises for hip mobility is a quadrupled position or simply put, on your “hands and knees”. This is the developmental position that we learn to crawl in prior to learning how to walk. Quadrupled position helps you maintain spinal positioning while moving the pelvis, thus adding core strength benefit. Here are some of the exercises you can perform in the quadrupled position to increase the mobility of your hips and pelvis.

Quadrupled starting position:
Start with your hands on floor with fingers pointed forward and wrists aligned under your shoulders in a straight line. Keep your spine in a neutral position with a normal lumbar curve. Your knees should be directly under the hips in a straight line and your feet should be flexed forward.
1. Pelvic anterior/posterior tilts – While maintaining spinal position, tilt your pelvis forward then backward. Increasing the arch to the lower back then flattening the lower back as you “Tuck your Tail”.
2. Pelvic lateral tilts, or “wagging your tail” – While maintaining alignment, shift your pelvis left and right just like a dog would wag its tail.
3. Pelvic circles; both clockwise and counter-clockwise – While maintaining alignment draw a circle with your pelvis like you were doing the “Hula” or a “Hula Hoop”.
4. Rocking forward and backward – Starting in the quadruped position, rock your hips back toward your heels then reverse directions and take your shoulders past your hands.
5. Rocking diagonally left and right – In the starting quadrupled position, rock your hips diagonally back toward your right heel and then reverse back to your left shoulder. Repeat on the opposite side.
6. Rocking circles clockwise and counter-clockwise – Starting in the quadrupled position, take your hips in a rocking circular motion clockwise right to left. Repeat in a counter-clockwise motion.

Try performing one set of 10-20 repetitions in each direction while trying to maintain spinal alignment. Performed on a regular basis a few times a week you should begin to notice a difference in your hip mobility. Great to do first thing in the morning, prior to exercise, or after extended bouts of sitting.

If you have questions regarding alignment or how to perform any of these exercises please see one of our BAC Personal Training Staff.
Mike Locke
Fitness Director

Meet Sean White

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Sean WhiteSean White, moved to Bellingham from Elburn, Illinois to attend WWU. For those of you not familiar with Elburn it is a suburb west of Chicago. Sean attended DePaul University for two years prior to transferring to WWU where in 2017 he obtained his BS in Kinesiology. He will be attending graduate school this fall and will be a graduate assistant in the Kinesiology Dept. at WWU. Sean is a certified personal trainer, CSCS, through the National Strength and Conditioning Association. 

An avid hockey player and snowboarder from a young age, Sean also enjoys playing golf and is a car enthusiast who loves working on his car. Being from the Chicago area he is a diehard Bears, Blackhawks, Bulls, and Cubs fan. Sean tries to take in Cubs games at Wrigley field when he is home during the season.

Howard, Sean’s 3 ½-year-old retriever/hound mix, keeps him company and on the go with his boundless energy.

After his post-graduate studies are over Sean hopes to see how he can meld the physical therapy and strength coach fields into a career path.  Sean working with members of all ages and abilities.

Foam Rolling

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Benefits of Foam Rolling:

  • Improves flexibility for a short duration but when done on a regular basis improves long-term flexibility.
  • Improves range of motion.
  • Evidence to suggest assists in post-activity recovery to reduce muscle tissue soreness.
  • Duration should be 20-30 seconds per muscle group for 3-5 sets.
  • Frequency should be 3-5 times per week performed on a consistent basis to achieve and maintain long-term results.
  • Can be performed prior to activity, during activity, or after activity.