Bridge with Glide Disc

Our Fitness Director, Mike Locke works with Sean to demonstrate how to do the Bridge with Glide Disc at home.

Equipment – Hand Towel, Plastic Plate or Glide Disc Slider to use on hands and feet

1-Foot Curl – Level 2

Lie on the floor on your back and your knees bent with both feet flat on the floor. Elevate the hips with 1-foot on a disc. While maintaining alignment extend the leg forward then reverse direction pulling the heel back toward the hip in alignment with the support leg.

1-Foot Abductor – Level 2

Lie on the floor on your back and your knees bent with both feet flat on the floor. Elevate the hips with 1-foot on a disc. While maintaining alignment extend the leg forward.With the foot flexed and held in neutral position scissor the leg out to the side keeping the leg straight. Return to start then curl the heel back toward the hip. Extend leg forward and repeat the motion.

1-Foot Scissors – Level 2

Lie on the floor on your back and your knees bent with both feet flat on the floor. Elevate the hips with 1-foot on a disc. While maintaining alignment extend the leg forward. With the foot flexed and held in neutral position scissor the leg out to the side keeping the leg straight. Return leg back to the starting position.

Alternating Curls – Level 3

Lie on the floor on your back and your knees bent with both feet flat on the floor. Elevate the hips with each foot on a disc. While maintaining alignment, extend 1-leg forward then reverse direction pulling the heel back toward the hip. Alternate back and forth with each leg.

Corpse with Glide Disc

Our Fitness Director, Mike Locke works with Sean to demonstrate how to do the Corpse with Glide Disc at home.

Equipment – Hand Towel, Plastic Plate or Glide Disc Slider to use on hands and feet

Backward Plank Alternating Scissors – Level 3

Lie on your back in corpse position with each foot on a disc. Elevate the hips off the ground. While maintaining alignment alternate scissoring one leg to the side and back then the other leg.

Plank 2-Foot Scissors – Level 3

Lie on your back in corpse position with each foot on a disc. Elevate the hips off the ground. While maintaining aligned position scissor both legs out simultaneously and return them to start.

2-Foot Curls – Level 3

Lie on your back in corpse position with each foot on a disc. Elevate the hips off the ground. While maintaining alignment curl both heels toward your hips and then extend both legs back to start.

1-Foot Curls – Level 1

Lie on your back in corpse position with 1-foot on a disc. Keeping the foot flexed pull the heel toward the hip and then extend the leg back to start.

1-Foot Scissor – Level 1

Lie on your back in corpse position with 1-foot on a disc. With the foot flexed and leg straight scissor your leg out to the side. Maintain a straight leg thru the motion with the foot in neutral position. Return the leg back to starting position.

Plank 1-Foot Curls – Level 2

Lie on your back in corpse position with 1-foot on a disc. Elevate the hips off the ground. While maintaining aligned position with a flexed foot curl the heel toward the hip and then extend the leg back to the starting position.

Plank 1-Foot Scissor – Level 2

Lie on your back in corpse position with 1-foot on a disc. Elevate the hips off the ground. While maintaining alignment with the foot flexed scissor 1-leg out to the side keeping the leg straight. Return the leg back to the starting position.

Lunge with Glide Disc

Our Fitness Director, Mike Locke works with Alexa to demonstrate how to do the Lunge with Glide Disc at home.

Equipment – Hand Towel, Plastic Plate or Glide Disc Slider to use on hands and feet

Diagonal Forward Lunge – Level 2

Stand with feet shoulder-width apart and 1-foot on a disc. If you use the left foot you will lunge forward to 10 o’clock position whereas if you use the right foot you will lunge forward to the 2 o’clock position. Maintaining an upright posture diagonally slide the foot forward into a lunge position with the front thigh going to parallel with the knee behind the toes and the back leg bending to 90 degrees. Slide the foot back toward the starting position. Repeat on the opposite leg.

Backward Lunge – Level 2

Stand with feet shoulder-width apart and 1-foot on a disc. While maintaining an upright posture, reach the disc leg backward lowering the body down toward the floor. Support leg thigh should be parallel to the floor and the knee should be behind the toes of the foot. Back knee bends to 90 degrees. Press the support leg while pulling the disc leg back underneath you to the standing position. Repeat motion on the other leg.

Curtsey Lunge – Level 3

Stand with feet shoulder-width apart and 1-foot on a disc. Lower your body down as you circle the disc leg out, around, and behind the support leg. In the lower position, the thigh will be parallel to the floor with the knee behind the toes. Reverse the motion pressing through the support leg foot while circling the disc leg back around to the upright standing position.

Spiderman Crawl

Our Fitness Director, Mike Locke works with Alexa & Sean to demonstrate how to do the Spiderman Crawl (PDF) at home.

Equipment – Hand Towel, Plastic Plate or Glide Disc Slider to use on hands and feet

Position – Hand Towel, Plastic Plate, or Glide Disc Slider on 1-foot. Assume a push-up position with equipment under the left foot. Arms straight with hands under shoulders with legs slightly apart.

1-Foot Climb (Knee toward Chest) – Level 1

Assume a push-up position with the left foot flexed press into the equipment. Pull the foot and knee up toward the chest without changing body position. Return leg back to starting position. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

1-Foot Frog Climb (Knee toward same side elbow) – Level 1

Assume a push-up position with the left foot flexed press into the equipment. Pull the foot and knee up toward the elbow without changing body position. Movement should mimic a “frog” leg through the water. Return leg back to starting position. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

1-Foot Scissor (abduct leg out then back to start) – Level 1

Assume a push-up position with the left foot flexed press into the equipment. While keeping the left leg straight move it away from the body maintaining push-up position. Return leg back to start keeping the foot facing straight down in a neutral foot position. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

1-Foot Circular Frog Climb (counter-clock-wise & clock-wise) – Level 2

Assume a push-up position with the left foot flexed press into the equipment. Pull the foot and knee up toward the elbow. Without changing body position circle your knee under your chest and extend your leg back to start in a counter-clockwise motion. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

Mt. Climbers – Level 2

Assume a push-up position with the left and right feet flexed and pressed into the equipment. Alternate pulling the foot and knee of each leg up
toward the chest while maintaining a push-up position. The harder you push into the equipment with the foot the more intensity you will receive.

1-foot Plank Reach-Thru – Level 3

Assume a push-up position with the left foot flexed press into the equipment. Lifting up toward the chest on the left foot and knee reach under the body and through to the opposite side outside of the right leg. The elbows can bend slightly as the hips and torso rotate to allow the leg to reach through. Rotate body back pulling the leg back through to the starting position. The harder you push into the equipment with the foot the more intensity you will receive. Repeat on the other leg.

Plank 2-foot Circles (clock-wise/counter-clock-wise) – Level 2 & 3

Assume a push-up position with the left and right feet flexed and pressed into one piece of equipment. Pulling up on both feet circle them clock-wise making a circle as big as a softball. To increase difficulty, make the circles larger…volleyball to basketball, to as big as a stability ball. Repeat to the counter-clockwise direction. The harder you push into the equipment with the foot the more intensity you will receive.
Small Circles (Level 2)


Large Circles (Level 3)

Alternating 2-Foot Scissors – Level 2

Movement – plank push-up position with one disc on each foot. While maintaining alignment scissor one leg out to the side keeping the foot in a neutral “toe down” position. Alternate left and right.

2-Foot Scissors – Level 3

Movement – plank push-up position with each foot on a disc. While maintaining alignment with feet in neutral position scissor both legs a part back and forth.

Alternating Frog Climbers – Level 2

Movement – plank push-up position with each foot on a disc. While maintaining alignment alternate pulling each knee to the same side elbow keeping the toes flexed.

2-foot Circular Frogs – Level 3

Movement – plank push-up position with each foot on a disc. While maintaining alignment pull both knees toward your chest and circle them out to both elbows then back down to start. Reverse direction and pull both knees to same side elbows and circle the in toward chest then extend both legs back to start.

2-foot V-Ups – Level 3

Movement – plank push-up position with each foot on a disc. While maintaining alignment lift the hips upward with the legs straight while pulling the hands toward the toes.

Inchworms – Level 3

Movement – plank push-up position with each foot on a disc. While maintaining alignment perform a V-up and then walk forward back into a plank position. Continue forward for the prescribed distance. Reverse directions by performing a “V-up” then slide the feet backward to plank position. Repeat for the prescribed distance.

2-foot Windshield Wipers – Level 4

Movement – plank push-up position with both feet on 1-disc. Lower body down into a 1/2 push-up position. While maintaining alignment slide both legs to the left and then back past start to the right. Move back and forth in a windshield wiper motion for prescribed reps.

Spiderman Arm Crawl

Our Fitness Director, Mike Locke works with Alexa to demonstrate how to do the Spiderman Arm Crawl (PDF) at home.

Equipment – Hand Towel, Plastic Plate or Glide Disc Slider to use on hands

Position – Modified Push-up Position (Hands and Knees) or Push-up Position (Hands and Feet Knees on Pillow, Towel, or Mat Hand(s) on Hand Towel, Plastic Plate, or Glide Disc Slider

Prescription – 2-3 x’s 30-60 sec for each movement

1-Hand Clock Reaches – Level 2

12-11-10-9 O’clock Positions performed with Left Hand
12-1-2-3 O’clock Positions performed with Right Hand
Assume a Modified Push-up position (hands and knees with the left hand on the slider. Image the face of a clock around your body. While maintaining a push-up position reach with the left hand forward to 12 O’clock. The right arm bends, like doing a 1-arm push-up and the chest lowers down toward the ground but stops about 4-6 inches off the floor. Press through the right hand and pull the left arm back under the body. Repeat the motion. You can complete all the repetitions to 12 O’clock on the left arm then move to the right. Repeat this to 11 O’clock with the left then 1 O’clock with the right, then 10 O’clock and 2 O’clock, and finally at 9 O’clock and 3 O’clock. For a greater challenge, the same moments may be performed in a regular push-up
position.

Alternating 1-Hand Clock Reaches – Level 3

12-11-10-9 O’clock Positions performed with Left Hand
12-1-2-3 O’clock Positions performed with Right Hand
Assume a Modified Push-up position (hands and knees with the left hand on one slider and the right hand on another). Image the face of a clock around your body. Instead of reaching with one arm only this time you are going to alternate left and right reaches. Left hand to 12 0’clock followed by the right hand to 12 O’clock. Repeat back and forth for the prescribed duration then rest. Proceed on to alternating between 11 and 1 O’clock for the prescribed duration then rest, then 10 and 2 O’clock, and then finally 9 and 3 O’clock.
Prescription – 2-3 x’s 30-60 sec each paired clock position

2-Hand Fly Push-ups – Level 3

Assume a Modified Push-up position (hands and knees with the left hand on one slider and the right hand on another). While maintaining push-up position move both hands on sliders apart until they are the width of where you would do a push-up. Stop the movement and lower your chest down toward the floor to approximately 4-6 inches above the floor. Press back up and pull both hands back together to starting position. Repeat motion. For
increased difficulty try motion in a regular push-up position.
Prescripon – 2-3 x’s 30-60 sec

2-Hand Roll-Out – Level 3

Assume a Modified Push-up position (hands and knees with the left hand on one slider and the right hand on another).

Cinderella Scrub

Our Fitness Director, Mike Locke works with Alexa to demonstrate how to do the Cinderella Scrub (PDF) at home.

Equipment – Hand Towel, Plastic Plate, or Glide Disc Slider for Hands Pillow, Bath Towel, or Mat for Knees

Position – Quadrupled (Hands and Knees) Knees on Pillow, Towel, or Mat Hands-on Hand Towel, Plastic Plate, or Glide Disc Slider

Prescription – 2-3 x’s 30-60 sec for each movement

Cinderella Scrub Backward/Forward – Level 1

Scrub hands forward and backward with arms straight keeping hands under shoulders. Scrubbing motion should come from torso flexing and extending. To increase the intensity, lean forward placing more bodyweight on the hands.

Cinderella Scrub Left/Right – Level 1

Scrub hands left and right with the arms straight keeping hands under shoulders. Scrubbing motion should come from the torso rotating left and right not going farther than each knee. To increase intensity lean forward placing more bodyweight on the hands.

Cinderella Scrub Polish – Level 1

Polish with hands moving in a short circular clock-wise motion. Polish motion should come from the torso while maintaining the hands under the shoulders. Repeat in a counter-clockwise motion. To increase intensity lean forward placing more bodyweight on the hands.

Club Update

BAC Members

 What interesting and challenging times for us. I want to thank all of you for your kind emails and phone calls.  I thought it important to reach out to you regarding our plans.  We are cleaning and preparing for opening the club back up as soon as the Governor lifts the ban.  Also, I want to remind you to support your friends and neighbors as much as you can afford, by buying locally.  Consider purchasing Gift Certificates, and Gift Cards; maybe do some Christmas shopping– that way you will have your holiday shopping done ahead of time.  Pick those local restaurants and shops that you love, and support them in this way. 

Remember to stay positive, practice the advised hygiene and social distancing, watch a couple of good movies, get outside and exercise.  Check out our website and Facebook pages as we are developing virtual classes that we hope to roll out for our members over the next week, as well as workouts from our excellent staff. 

Enjoy those you live with, stay in touch with those who are not close, take some time to unwind, read some good books and have faith that we will all make it through this together.  Our staff is taking this time to create some new and innovative classes and programming.  Looking forward to seeing everyone back in the club! 

Stay tough, stay healthy, upbeat and moving as much as possible!

Respectfully

Cathy

Fats Misconceptions

Fat is one of the most misunderstood nutrients. Fortunately, fat-phobia seems to be coming to a close, though the implications of it have taken a toll on the health of millions. For years people have been told that dietary fat leads to physical fat and all sorts of other ailments, but it isn’t true! As a result of this human experiment, inflammatory diseases have INCREASED, making us sick and overweight.

Two of the biggest culprits are highly processed and hydrogenated oils like canola/vegetable oil and margarine. Fat from these sources behaves differently than fat from sources that are less processed and taken care of properly, so it becomes problematic for your body to use.

An example of this is in our cell walls. You are made up of ~37 trillion cells, and each of those has a cell wall. Cell walls are flexible, strong, and play an important role in keeping cell contents safe and secure — and they’re made of fat!

When you consume processed fats (hydrogenated oils), they become integrated into your cell walls, hormones, and more; however, they don’t behave the way natural fats do. Cell walls made from processed materials lose their flexibility and integrity, so the body begins to malfunction.

Here are a few roles of fat:

long-lasting energy (these calories burn slowly, so you don’t get hungry as quickly)

building blocks of hormones and cell walls

absorption of fat-soluble vitamins

Healthy sources of fat:

avocados

butter from grass-fed animals

eggs from pasture-raised chickens

wild-caught fish / fish oil

nuts

high-quality oils – avocado, coconut, olive, etc

full-fat yogurt or cottage cheese from grass-fed animals

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

Five Swimming Drills to Build Muscle, Drop Weight, and Give Your Joints a Break

by Lindsay Williams, Aquatics Director

1. Kick Drills

Hold a kickboard in front of your body at arm’s length. Tighten your core muscles while you kick across the length of a pool. Try these alternate kicks to target different muscle groups:

  • Flutter Kick: Legs are extended straight back, in line with your body, as you kick them up and down.
  • Frog Kick: Bend your knees and bring your feet together, drawing your legs up toward your body (like a frog’s). Next, straighten your legs as far as you can, and then quickly bring them back up again.
  • Butterfly Kick: Bring your legs together completely from your thighs to your feet. Point your toes. Use your hips to kick your legs, keeping them together, acting as a fin to push through the water.

Swimmers should complete 150 meters of kicking.

2. Breaststroke and Butterfly Drill

Full body strokes like the butterfly and breaststroke engage your core muscles and improve endurance and speed.

Swimmers should complete 10 25-meter swims with 15-second rest intervals between each.

3. Water Running

This exercise provides the high-intensity cardio aspect of running without the punishing impact of striking on a hard surface. Essentially, you run through the water just as you would outdoors. The water should be just below your neck, your back should be straight, your arms should be bent at the elbow, and your hands balled into fists as you pump them through the water. Run as hard as you can.

Do 3 rounds of 5-minute running intervals.

4. Leg and Core Toners

Stand with your back against the side of the pool, and your arms extended backward holding the edge of the pool on each side. Then, pull your legs up toward the surface, keeping them together until they’re extended straight out in front of you. Next, move your legs outward to a V-position and then back together. Keep them together, and move back down to the starting position. Keep your movements controlled, engaging your abs and glutes to complete each motion.

Continue pulling them up, out, in and down for 3 sets of 20 reps.

5. Water Crunches

Float in the water on your back perpendicular to the side of the pool. Put your legs, from the knees up, on the deck of the pool, while the remainder of your body is flat in the water. Use your abdominal muscles to pull your upper body up out of the water as far as you can. Use your muscles again to lower your body back into the water.

Do 3 sets of 20 reps.

At Home Workouts

Below are some workouts that our Fitness Director, Mike Locke suggests for working out at home.

Bridge with Glide Disc (video workout)

Corpse with Glide Disc (video workout)

Lunges with Glide Disc (video workout)

Spiderman-Arm-Crawl (PDF or video workout)

Spiderman Crawl (PDF or video workout)

CinderellaScrub (PDF or video workout)

Workout #3 (PDF)

Workout #2 (PDF)

Workout #1 (PDF)