Both clubs will be open from 7:00 am-2:00 pm on the 4th of July, but there will be no classes. Enjoy!
As one of the sponsors of the Bells, we are welcoming them to work out at BAC! They will be part of our community through the summer, and our annual “BAC Night with the Bells” is coming up in July. Keep an eye out for tickets to games in the coming weeks, and feel free to head down to Joe Martin Field and cheer them on!
We are increasingly aware of how good sleep affects our well being. It’s not just the hours spent in bed, it’s also the quality of sleep that is critical for good health. Here are some of the benefits of consistent good nights rest:
- Helps maintain a healthy weight
- Reduces stress
- Improves memory
- Lowers risk for serious health issues
- Reduces inflammation
There are several things to do that will help you get a good night’s sleep.
Get ready for bed.
- Finish eating 2 hours before you go to sleep.
- Exercise daily (at least 3 hours before bed).
- Turn off the screens, including phones, tablets, computers, and the t.v.
- Go to sleep close to the same time every night.
- Make a rest ritual before bed. Try reading, stretching or taking a leisurely stroll to relax from the day’s stress.
Create a sanctuary.
Your bedroom’s environment can have a big impact on the quality of your sleep. Design your surroundings for peace and calm.
- Make sure you have a good bed. If your mattress is over 8 years old, you might want to consider getting a new one. They lose their integrity over time.
- Color your room calm. Muted shades of blues, grays, and greens create a restful tone. If you love color, use accents like colorful pillows and throws that can be removed at bedtime.
- Keep it dark. Light can make it hard to fall asleep, or stay asleep. Look for culprits like digital clocks, cable boxes, computers, and phones. Put them away or cover them up to prevent getting disturbed by them. Dark out shades are great for keeping all of the natural, neighbors and street lights out of your bedroom at night.
- Keep it quiet. Noises can interrupt your rest. Try closing the windows to keep outside noise belongs. There are lots of options for white noise machines that provide soothing sound and block out annoying sounds.
- Cool rooms are the best for a good night’s sleep. 67° to 70° is optimal.
Bedroom safety is important.
With the lights turned off, it’s easy to bump into dressers and chairs or trip over rugs and clutter. Keeping a tidy room is a good start to safety and adds to the peaceful zone you’ve created in your sanctuary.
- Stacked books, baskets or anything else left on the floor should be picked up and stored away.
- Make sure there are clear paths to doors, the closet, and bathroom.
- Remove small rugs in the bedroom, bathroom, and halls.
- dd sensor lights low on the walls and halls, 18” high or so, to light your way to the bathroom.
- Organize cords and keep them out of walking paths. When possible, it’s best to tack cords down along the base of walls so they are out of the way.
Getting enough quality sleep is important to good health. Improving your nightly rituals, and creating a calm and safe atmosphere in the bedroom will help you get the rest you need. Wake up bright and re-charged to enjoy your day.
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.
by Jeri Winterburn, Group Ex Director
Have you been wanting to try a Group Fitness class but don’t know where to begin? You’re in luck. All of the class descriptions have been updated this past month, to help you understand what you can expect from each individual class. If you have further questions, don’t hesitate to drop me an email at firstname.lastname@example.org.
Our Summer schedule will begin on Monday, June 10th. Because a lot of members take their exercise outside – we typically cut back on a few of our classes during this season. We will be adding them back to our Fall schedule – which begins at the end of September.
If you have a friend you would like to invite to try one of your favorite classes with you – contact Carly, in member services to get you a class trial pass. We love seeing new faces in the studios.
Summer will be in full swing by the time this next session starts, and school gets out this week, so if you’re looking for something to do with the kids, consider Swim Lessons! We are offering additional times in the Morning, afternoon and evening on Tuesdays and Thursdays, so take a look at our expanded classes.
Additionally, we are still running our swim lesson raffle! Just come into family swim 3x throughout the month of June and turn your completed family swim pass to the front desk. They’ll have you fill out an entry form and you’ll be entered in a raffle to win a free round of swim lessons! It’s worthwhile if your kids are in the pool for lessons, and gives the whole family an opportunity to enjoy the pool.
June 25 – July 18th (4 weeks/7Lessons)
Call (360) 676-1800 to sign up!
Press here for current Swim Lessons Schedule details and pricing.
Press here to go to the Aquatic Page.
With the madness of summer coming up, do you need a little extra time to yourselves? Come check out our Guaranteed Friday Night Out! Drop your kids off at BAC once a month on Friday! This is a very popular program where kids of all ages will have a blast playing games or doing crafts, chowing down on pizza, going swimming then finishing the night off with a family-friendly movie and popcorn. Contact the front desk at Cordata for more information!
If you have suggestions or ideas for summertime activities, feel free to let us know. We are open to offering new programs if there is any interest.
WHEN: June 21
COST: Member: $14; Non-Member: $20
Contact the Cordata Front Desk for more information or to reserve a spot!
In the Pacific Northwest, June through October are some of the busiest months for harvesting veggies, especially leafy greens! Lettuces, cabbages, peas, beans, broccoli, artichokes, peppers, tomatoes, etc are all in season and most delicious during the summer months. A few members of this in-season harvest are especially awesome due to their levels of sulforaphane.
Sulforaphane is a chemical found in cruciferous vegetables such as broccoli and cabbage which has been shown to protect the stomach-lining, regulate blood sugar, and have anti-inflammatory mechanisms that are shown to slow aging and fight cancer. Wow! This wonder-chemical is produced by cruciferous vegetables as part of a defense mechanism found in plants to protect themselves from herbivores. Damage to the plant activates the defense mechanism, so research is being done on cooking methods to find which is most productive.
Studies on broccoli have shown that boiling or microwaving (though I hope you’re not microwaving any of your food as it destroys the nutrients) significantly decreases sulforaphane production. Instead, it has been shown that chopping into small pieces and leaving to sit for up to 90 minutes before stir-frying produces the most sulforaphane. Leaving it to sit is important as it gives the plant time to produce the chemical. Other studies have shown that adding mustard seed (which is a potent source of myrosinase, the enzyme which kick-starts sulforaphane production) to a chopped/cooked cruciferous vegetable also optimizes sulforaphane availability.
If you’d like to learn more about nutrition and how to get yours in order, please visit my website at bit.ly/rebelyum or email me at email@example.com.
Our kids basically grew up at BAC! Through the years they’ve spent countless hours in Kids Club, swim lessons, hosted birthday parties and played at Friday night out. They were very excited to graduate from Kids Club to get their Junior Orientation card! Now they stay active in sports (football, basketball, baseball, soccer, and golf), gymnastics and dance.
Chad loves cardio, so when he comes you’ll see him on a treadmill or elliptical machine.
I’m addicted to classes & I’ve tried many. Step, power pump, HIIT, Zumba®, dance jam, TBC, pilates & RIPPED. The instructors here are excellent & I always leave feeling thoroughly worked out!
This winter we bought a trailer, so our summer will be filled with camping, biking, swimming & walks/hikes to explore wherever we are! We love being active & outside, so we can’t wait for summer vacation to begin!
Our Downtown location Summer hours will be as follows:
Monday – Friday 5:00am-8:00pm (effective July 1)
Saturday 7:00am-2:00pm (effective July 1)
Sunday 7:00am-2:00pm (effective June 23)
by Brittany McIntosh, Aquatics Director
With summer coming up, more people will be in the pool trying to get their cardio in! Many of our lap swimmers find workouts online, or write themselves a workout. If you’re feeling a little listless about what to do in the pool, take a look at the whiteboard posted on the pool deck. You’ll see the Swim Team workouts from the week! We will be posting two new workouts every week, which are available for everyone to use at their leisure. However, for those who are working around an injury or other limitations, these workouts can seem daunting. Never fear! There are ways to modify the workout for any swimmer. Here are a few tips to make your workout work for you!
Adjust the Lengths Provided
Most workouts will include distances of 50, 100 or 200 yards at a time. If you aren’t able to swim a prolonged distance without stopping, cut down the yardage. If the set says to swim 8 x 50’s, cut it down to 4 x 50’s, or 8 x 25’s (1 length). You’ll still get the benefit of the variety of distance without aggravating an injury.
Change the Stroke
Our sets also specify which stroke you should swim for a certain distance. If you don’t know all four strokes or are unable to do a certain stroke, substitute something you know! Here are a few suggestions:
• If Butterfly is listed, do Dolphin kick instead. Feel free to use a kickboard for support!
• If Backstroke is listed, do Elementary Backstroke, or any kind of swimming on your back that feels comfortable
• If Breaststroke is listed, try side stroke instead. Side stroke is a little easier for those with knee issues and mimics the movement of Breaststroke.
• If Freestyle is listed, modify your stroke! If you’re uncomfortable putting your face under water, try swimming freestyle with your face up, or using a pull buoy to add some support to your stroke.
Take Extra Rest
Most of our workouts include a specific amount of rest between each new set. If a set says to take 30 seconds rest, feel free to extend to 45 seconds, or 1 minute. Just remember to stick with the same amount of rest throughout the set so that you the full benefit of the rhythm of the workout.
Enjoy your summer, folks, and remember that with the pool becoming busier, we all need to share our space! Circle swim if you know how, or just scoot over to allow more space for swimmers. We all want to enjoy the pool, so let’s work together to make sure it’s accessible for everyone!