Rollga foam rolling hip, back, neck

Rollga foam rolling hip, back, neck series:

Hip bridge for tissue around sacral spine.













Piriformis for tissue release in the hip rotators.













Mid-back for tissue release between the shoulder blades.













Neck for tissue release for the cervical spine.













10 to 20 rolls of each position. Pain should be less than a 4 on a scale of 1-10 (1 being no pain 10 being intense pain). These exercises can be performed on a daily basis.

The Matrix S-Drive Treadmill

“A Different Kind of Push-Pull!”

– Self-Powered
– 7% fixed grade
– Front push bar for sled push
– Sled brake with eight settings provides a true-to-life weighted sled pushing experience
– Parachute brake with 11 settings gives users the feel of real parachute resistance
– Both BAC locations
Stop by both clubs to give it a try! For instruction and demonstration please talk to one of the BAC Training Staff!

Quadrupled Hip Extension Over a Bench

Glute activation and strengthening is being shown to be extremely important to lower back health and stability. For many of us, a normal day includes an inordinate amount of time in the seated position, from commuting to and from work, sitting at our desks, to sitting at the computer to watching TV. As with any underutilized muscle, the glutes will lose strength and stability due to non-use. Research now suggests that a loss of strength to the glutes can contribute to lower back issues and /or pain.

To counteract this trend it is important to include glute activation exercises to your exercise regiment. A very effective exercise for glute activation is the “quadrupled hip extension” on a bench.

To perform the exercise, kneel down on the floor and lay your torso over a bench. Slide forward until your hip bones touch the edge of the bench. While performing the exercise your goal is to maintain hip contact with the bench the entire time. This will keep your lumbar spine and pelvis in alignment during the exercise. Bend the leg you are going to work at the knee so that the hamstring is in a shortened position. This places a greater demand on the glutes to extend the hip. Lift the thigh toward the ceiling while contracting the glutes. Maintain hip contact during the entire motion. Lift the thigh as high as you can without losing contact with the bench, hold and squeeze for five seconds, then lower. Perform 5-8 reps, then repeat on opposite leg. As you become stronger you can place a dumbbell behind the knee to provide more resistance. If you have questions on how to perform this exercise correctly, please contact one of our Personal Training Staff.
Mike Locke
Fitness Director

New Group Exercise Schedule

Spring has sprung, and summer weather will be here before you know it! Now is the time to get into the club so you’re ready to keep up with the kids that will be home from school. Get ready for the transition from jeans to shorts, from indoor courts to water sports!
Our Spring schedule began May 1st! Are we offering the following changes and additions to our schedule to keep you on track? and wanting to come back!

At the Cordata club:

Dance Bootcamp with Tina from 9:00 – 10:00 a.m.
PiYo with Melissa from 6:45 – 7:45 p.m. (and the
last Saturday of every month).

Dance Your ABS off!!! with Patti from 9:00 – 10:00 a.m.

At the Downtown club:

Cardio-Flex with Susan from 5:30 – 6:30 a.m.

STEP! with Patti from 5:30 – 6:30 p.m.

PiYo with Melissa from 7:00 – 8:00 a.m.

Please take a look at our website for class descriptions and full Group Exercise schedules at both clubs. If you have any suggestions or questions, feel free to e-mail Jeri at

Five Steps to Exercise Success

Make it personal. Your first step on the lifelong path to healthy physical activity is to identify what works for you. Think about what kind of activities fit your lifestyle, time constraints, budget, physical conditions, and like and dislikes. Most importantly, find something you enjoy!

Make it fit. For most people, time constraints are a major problem to overcome. Look for ways you can work in blocks of exercise. Can you get up half an hour earlier every morning for a walk? Would this mean going to bed earlier? Be realistic. In addition to the time you schedule every day., look for ways to add bits of activity and recreation exercise–an extra lap around the mall when you are shopping or a Saturday morning bike ride.

Set some goals. Set a long-term goal and break it into weekly or monthly targets. For example, to drop 25 pounds in a year, you’ll need to lose just over 2 pounds a month.

Reward your efforts. Meeting you exercise goals, even short-term ones, is cause for celebration. It reflects your commitment to improving your health. Find ways to pat yourself on the back; rewards that don’t involve a high-calorie treat will make you feel the best.

Getting back on track. Even the most dedicated exercisers sometimes go astray. Almost anything can knock you off track; a bad cold, an out-of=town trip, or a stretch of bad weather. That’s why it is critical to learn how to reclaim your routine. If you’ve been away from your routine for two weeks or more, don’t expect to start where you left off. Cut your workout in half for the first few days to give your body time to readjust.

Attention smartphone users!

Attention smartphone users!  You can now download the Rollga App for your phone!! On this new app you will find the latest information on how to receive the most benefit from foam rolling with the Rollga. Video and articles right on your phone to help walk you through the process. For iphone users go to the app store and for android users go to the google store and download the Rollga free app. BAC Personal Trainers are also available to help you with the exercises as well as help you select the Rollga density level that is best for you. Get started with Rollga today with the Rollga App!!!

Acumobility Ball and the Rollga Foam Roller

Here at BAC we continually look for unique products which we feel can enhance our clients and members health. Two such products can be found in our BAC Pro Shop, the Acumobility Ball and the Rollga Foam Roller. These unique products take tissue mobility work to the next level of effectiveness. The Acumobility balls base, texture, and density give it a distinct advantage over using a lacrosse, tennis, or therapy type ball. Where as the Rollga and its specifically designed contours fit your skeletal structure allowing you to access the soft tissue more effectively then a conventional foam roller. You will immediately notice the difference, so if you are looking for an effective soft tissue tool the Acumobility ball and Rollga are a must have! If have questions regarding either product please speak to a member of our BAC Personal Training staff.


Meet Crystal Cartner

Originally from Tucson Arizona, Crystal has been active in sports her entire life from running cross country in high school to competing as a figure skater. Crystal’s real passion is snowboarding, which she has been an active participant since seventh grade and is now a professional snowboarder. Her love for sports and outdoor activities eventually led to a passion for helping people get in shape and improve their quality of life. For that reason Crystal became a personal trainer in 2014 and is certified by the NFPT. Since that time Crystal has actively helped her clients change their lives whether it be losing weight, improving their fitness level, or just improving their overall health. If you would like to make changes to your health, fitness, or performance Crystal would welcome the opportunity to assist you in any way.

Meet Seth Kotzman

Seth Kotzman grew up in Shawnee, Kansas before coming to Bellingham for school in 2011. While at WWU, Seth studied kinesiology and captained the school’s ultimate Frisbee club team for two years. Seth has played ultimate Frisbee at the highest levels for the pro-am team in Seattle and had the chance to compete in Italy at the World Championships in 2014 where they took a silver medal. Outside of working at BAC, Seth is a teaching assistant at Cedar Tree Montessori School, coaching the ultimate Frisbee team at WWU, and has been accepted into Chiropractic School in the fall of 2018. Seth currently holds certifications as a Certified Strength and Conditioning Specialist from the NSCA and USA Track and Field Level 1 Coach. In his free time you can typically find Seth playing cards with friend’s downtown, playing or watching any sport he can find, or searching the city for the best live music!