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Fitness

New Group Exercise Schedule

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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:

Monday
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).

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

At the Downtown club:

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

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

Wednesday:
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 groupex@bellinghamathleticclub.com

Five Steps to Exercise Success

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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!

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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

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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

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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

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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!

5 Components of a Sound Fitness Program

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1. Mobility
– Tissue: Fascial Tissue that is able to move freely
– Joints: Bones able to articulate freely through the Range of Motion.

Achieved through Foam Rolling, Massage Stick, Therapy Ball, or Massage Therapist.

2. Resistance
– Increase Muscle Mass
– Increase Strength
– Increase Power

Achieved through Resistance Training via loads provided by: Body Weight, Free Weights, Tubing/Bands, Medicine Ball, Water, and/or Selectorized Weight Equipment. Muscle Mass to increase and maintain metabolism. Strength to engage in normal everyday leisure activity movements. Power to react quickly and recover.

3. Endurance
– Anaerobic
– Aerobic

Achieved through Interval Training (short bursts of intense activity alternating with active or complete rest determined by Ratings of Perceived Effort or Heart Rate) and Continuous Training (extended exercise at moderate to moderately high level determined by Ratings of Perceived Effort or Heart Rate).

4. Flexibility
– Muscular
– Fascial

Achieved by elongating Fascial and Muscle Tissue through prolonged duration stretching exercise (Duration can be 20 -60 seconds in length). Can be self-directed or by participating in Yoga.

5. Recovery
– Nutrition
– Rest

Achieved in eating a balanced diet with a good mixture of fruits, vegetables, protein (meat, dairy, legumes, seeds, and nuts), complex carbohydrates, and hydration. Appropriate number of hours of sleep supplemented with naps when allowed. 

Our BAC Personal Training Staff is available to help answer your questions on any or all of these components and how you can best assimilate them into your training regiment.

Meet Sean Locke

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Growing up an athlete in the Ferndale area, Sean lettered in Football and Baseball during his career at Ferndale High School. After High School Sean continued his baseball career in college playing for the Skagit Valley College Cardinals, Western Washington Vikings as well as the Bellingham Bells in 2014. Sean received his bachelors of science from WWU in Kinesiology focusing in the area of sports psychology, in which he often references in his coaching, training, and physical therapy. Sean has volunteered as assistant football coach at Bellingham High School, been a Physical Therapy Aide at Performance Physical Therapy, and an associate at Fairhaven Runners. He is certified by the National Strength and Conditioning Association (Certified Strength and Conditioning Specialist) and by RMAX International (TACFIT Instructor). Currently Sean is enrolled in the Physical Therapy Assistant program at Whatcom Community College, where he working towards growing his skills in rehabilitation exercise and performance training. Sean enjoys weight training, trail running, paddle boarding, mountain biking, coaching, playing guitar and spending time with his family, friends and dog Koda.

Equalizer Single Bar Row

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For the equalizer single bar row, lie on your back with knees bent and feet flat on the floor. The Equalizer should be placed above you with the feet of the Equalizer on either side of your rib cage and with the top aligned with your mid-chest. Grasp the bends on the top bar with an overhand grip. Lift your hips off the floor into a hip bridge position. While maintaining the hip bridge pull yourself up toward the top bar. Pause then lower yourself back down toward the floor and repeat for the prescribed number of repetitions. For variation you may also use an underhand grip or an alternating grip.