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.
Did you know that we are going to be running a Swim-A-Thon Fitness Challenge in April? In this event, we are encouraging members to swim a distance of their choice: 100 yds (6 lengths), 200 yds (12 lengths, or 500 yds (30 lengths). Participating is easy since our staff will take your times, accurate to the one-hundredth of a second. This can be useful if you’re training for a race, triathlon, or you just want to see what you’re capable of! It will be open to all members, so if you would like to challenge yourself to see how fast you can swim any stroke, sign up to participate!
As a trainer, Mike’s greatest satisfaction is derived from helping you meet “Life’s” many challenges and succeeding. Beginning in the Fitness Industry in 1981 and a BAC employee since 1985 Mike has garnered over three decades worth of experience in Fitness, Rehabilitation, and Sports Performance. His clientele range from individuals new to exercise to older adults, from post-therapy patients to athletes from elementary age through high school and collegiate to professional.
“An athlete resides within each one of us,” states Mike. “No matter our age or gender, we compete each and every day in the biggest race of all…the Human Race”.
He is the recipient of the Northwest Athletic Club Association (NACA) Fitness Director of the Year Award in 1992 and the National Volunteer Service Citation from the Arthritis Foundation 2000.
When not coaching and training athletes and clients, Mike enjoys weight training, racquetball, golf, watching football and baseball, reading fiction and non-fiction books, music, movies, working around his property, and most importantly spending time with his wife and their two kids.
“With deeper understanding comes greater benefit.”
Coach Locke 2009
It’s been a cold February, but hopefully, now we’ve seen the end of the snow. It’s time to get the garden ready for early blooms and a summer of beauty. Here are some quick tips to get your garden growing.
– Check your tools. It’s a good time to clean and sharpen your tools if needed. Store them in an organized and safe place.
– Clean up the garden. Weeds and bugs have been waiting for Spring just as much as you have. Clear them out of the garden now before they have a chance to spread their seeds.
– Get rid of leaves and debris. Rake up Winter’s leftover leaves and mulch.
– Improve the soil. Your dirt will benefit from some added nutrients. If you’re not sure what’s best, reach out to any of our local garden stores for information.
– Prune bushes and shrubs. It’s a good time to cut back new growth before it starts to bloom. If you wait too long, the deer will do it for you.
– Add som e quick and easy color. Once the soil is ready, plant bulbs and perennials to brighten the yard.
– Raise the beds. Bending over while working can wreak havoc on your back and muscles. Consider raised beds this year. You can find them already built, or ready to build kits in local stores.
– Pay it forward. Do you have a neighbor or loved one who isn’t able to tend to their garden this year? They will appreciate the help. (Hint: They might like a raised bed, too).
– Find some help. Whatcom County has a lot of skilled landscapers. Get someone out to help with the heavy stuff or to get rid of everything you just pruned and raked.
– Be mindful. We work hard to stay in shape all year long to stay flexible, strong and healthy. It’s easy to be eager in your clean-up and underestimate your garden’s challenges. Be mindful of your body position when lifting, digging and stretching. Ask a trainer at one of the Clubs for the right ways to lift before you start, or you may be getting similar advice from your chiropractor or physical therapist.
– Take a break. Rome wasn’t built in a day and your garden doesn’t have to get ready in one either. Remember to take regular breaks, drink lots of water and stretch your muscles periodically through the day. Your body will thank you.
March is a great time to enjoy the longer days, a little more sunshine and the Spring colors from the garden. Spending some time cleaning up your garden today will give you months of pleasure during the summer.
Susie Landsem Aging in Place by Design
Susie is a consultant for Aging in Place. Contact her if you have questions about adding safety and comfort solutions to your home.
Congratulations to our Member of the month for March – Yanina De Brites! Yanina moved to Bellingham from Venezuela 10 years ago. She joined BAC in 2009, and is celebrating 10 years with us in November! Yanina loves the community and feels very blessed to live in a city where she has made such great friends.
When looking for a place to work out, the most important factor was finding a safe place to leave her 3 boys. They love coming to the Kids Club at BAC and are involved in several programs there. Yanina also enjoys attending a variety of Group Exercise classes, where she’s made lots of friends. Her husband also works out at the club, so the whole family is able to come in stay active and fit together.
Yanina’s life revolves around her three boys. They keep her very busy, so being able to take an hour in her day for a class (and knowing her boys are having fun) makes such a difference. When they aren’t working out together, she and her four boys enjoy going on bike rides and hiking, or any physical activity they can do as a family!
Yanina: we at BAC love your family, and the instructors are always happy to see you in the studio. Thank you for being such a dedicated member.
Isabella Foos has been working front desk at BAC since September 2018. She is a sophomore at Western Washington University. Bella is majoring in kinesiology and hopes to become an athletic Trainer when she finishes her degree. When she isn’t busy in class or at work, Bella runs for the Western Track & Field team. She specializes in sprints! Bella hails from Olympia, Washington, where she is the oldest of 4 girls in her family. She also misses her dog, Buddy, who waits for her to visit on weekends and school breaks.
When Bella’s schedule isn’t filled with sports, school, and work, you can find her enjoying hiking the trails around town and hanging out with friends. Bella has become an instrumental part of the front desk staff. She works opening and closing shifts, so next time you see her in the early mornings or late nights give her a huge thanks for being here!
Thank you, Bella, for being reliable, dependable and just overall a great presence at the club! We appreciate all the great work you do!
You’ve likely heard before that you are what you eat. But have you considered that you are what your food eats too? Healthy animals provide us with outstanding nourishment! Studies comparing grass-fed cows to those that are raised conventionally have shown that dairy and meat coming from grass-fed animals pack more nutrition, particularly in the form of fatty acids. This includes omega-3 fatty acids which are key to reducing inflammation, lowering blood pressure, and improving symptoms of depression.
Studies on poultry have shown that eggs from pasture-raised chickens have a superior nutrition profile, but you can see the difference yourself in your own kitchen. What color are your egg yolks? Conventionally raised chickens without access to space, grass, and bugs yield eggs with yellow yolks. Eggs from chickens that are pasture-raised have beautiful, deep orange yolks that are loaded with nutrition and taste better too. Chickens are omnivores — consider that next time that you see vegetarian-fed.
What’s more, is that when animals are raised in less stressful environments, they get sick less, require less antibiotic use, and produce less of the ‘stress hormone’ cortisol. Animals that are stressed out and producing/receiving those hormones and chemicals pass them on to the eater! Stress and overproduction of cortisol are major issues for Americans today — there?s no benefit to consuming the stress and cortisol of our food.
If you’d like to learn more about nutrition and how to get yours in order, please visit my website or email me at email@example.com.
For the safety and well-being of all those concerned, our weather policy is as follows:
When the Bellingham Public Schools are closed due to weather, BAC will be open with a skeleton staff, but there will be no classes or appointments.
When the Bellingham Public Schools are delayed, BAC will be open, but there will be no A.M. classes or appointments.
In the event of extreme weather, we may find it necessary to close the club. Please check the website, call in, or listen to your local radio station for information. This is a very rare occurrence but is sometimes necessary for the safety of our members and employees.
That’s right, it’s happening for sure! Enjoy a relaxing evening out knowing that your children will be safe, happy and having a blast! Our night consists of pizza, games, swimming, popcorn, juice and a movie.
WHEN: March 8th & 22nd
6 months-3 years old
4-10 years old (Swimming)
Ages 4-10yrs old
Member: $14; Child of Member: $16; Non-Member: $18
Ages 6 months-3 years old
Members: $20; Child of Member: $22; Non-Member: $24
*With additional discounts for siblings*
Payment required at time of sign up for Non-Members
Contact the Cordata Front Desk for more information or to reserve a spot!