5 Components of a Sound Fitness Program

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

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

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.

Meet Alexa Thompson

Alexa Thompson is a graduate of Western Washington University’s Kinesiology Department and is a certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Alexa is a former Varsity Crew member with WWU’s Women’s Varsity Crew team. In her final season, Alexa’s Varsity 4 boat finished third in the nation in NCAA Division II Nationals. She and her teammates also successfully defended their third consecutive title as of “Best in the West” for a Varsity 4. So if you have any questions about how to get the most out of our Concept II rowing machine workout Alexa would be happy to give you a lesson. As you can imagine Alexa has logged a significant amount of training miles during her tenure with WWU.

Alexa has also been an assistant select soccer coach for the FC Rangers program here in Whatcom County and former High School Soccer player. Besides training at BAC Alexa also teaches Physical Education in the Kinesiology Dept. at WWU. As her rowing career has ended Alexa now fills her athletic time with hiking, running, and weight training. She also tries to get home to Edmonds to see her dog Libby, a black lab/whippet mix, and also spend a little time with her parents.

Looking for gift ideas this Holiday Season?

Looking for gift ideas this Holiday Season? Tell them how much you care by giving them the gift of Fitness this Christmas! Purchase a gift certificate for Personal Training, either for one session or a package of multiple sessions. Nothing lets them know how important their health and well-being is to you then by purchasing training sessions with one of our Personal Training Staff. Give the gift of Fitness this Christmas with a Personal Training gift certificate. Great Stocking Stuffer!!

Give the Gift of Fitness!

Looking for gift ideas this Holiday Season? Tell them how much you care by giving them the gift of Fitness this Christmas! Purchase a gift certificate for Personal Training, either for one session or a package of multiple sessions. Nothing lets them know how important their health and well-being is to you then by purchasing training sessions with one of our Personal Training Staff. Give the gift of Fitness this Christmas with a Personal Training gift certificate. Great Stocking Stuffer!!

Equalizer Single Bar Chest Press

For the single bar chest press, set one Equalizer Bar on its side on the floor. The round end should be at the bottom closest to you and the open end should be facing away. Grasp the sides of the Equalizer bar with your hands parallel to each other. To perform the Chest Press you may either begin on your knees in a modified push-up position or with your legs extended in a standard push-up position. Lower yourself down toward the floor maintaining alignment of your spine. Your chest will be about a fist width off the floor in the bottom position. Great cue is to lead with your “Belly Button”. Press your body back up to its starting position again while maintaining body alignment. Great cue is to lead with your “Mid-back”. Repeat the movement for prescribed amount of repetitions.

Welcome Susan Toy, Personal Trainer

BAC would like to welcome a new member to our Personal Training Team, Suzanne Toy!  Suzanne is a native Southern Californian with a lifelong passion for fitness. For the past 12 years Suzanne has been personal training in the Pasadena and Orange County areas.  Prior to her personal training career Suzanne taught kindergarten for 10+ years. She enjoys educating people, giving direction and boosting confidence while getting results in the gym. Suzanne enjoys teaching boot camps, TRX, Kettlebells and spin classes. Outside of the gym Suzanne enjoys cooking, hiking, trail runs and water activities. She is excited to live in the Pacific Northwest with her boyfriend Curt.

Equalizer Dip

Take two Equalizers and place them side by side. Stand in between the Equalizers then bend down and grasp the foam portion of each handle. Place both feet outside the Equalizers just on the other side of the front feet. Knees are bent and the arms should be straight. Lower your body down between the equalizers
by bending the elbows. Make sure not to lower yourself down any further than 90 degrees of your upper arm. Extend your arms lifting your body back up then repeat. In this position you may if needed use your legs to assist you.

Equalizer Tandem Chest Press

Place two Equalizers parallel to each other. You can brace them against a wall for more stability or use them in open space. When standing bend forward and place on hand on each Equalizer on the curved end. Place yourself in a push-up position with your head aligned with your shoulders, hips, knees, and ankles. You should have a neutral spine. For better balance and stability you can spread your legs a part to about shoulder width. If you would like more difficulty bring your feet together. Lower your body down to the handles until your upper arms are parallel to your sides and then press your body back up to the starting position. Remember to maintain posture throughout the movement. Another great core and upper body exercise!