In an effort to help you burn off those extra calories consumed on Thanksgiving, join us for our special Turkey Burn class to be held on Friday, November 29th in the Cordata gym from 9:00 am – 10:00 am! We are planning a mixed class including Dance Jam, Strength, Yoga and Pilates. This is always a great class so be sure to come in and enjoy the fun! Free to members and non-members!
Fall Classic Racquetball
Our Annual Fall Classic Racquetball Tournament will be held this weekend at our Cordata location- Saturday, November 23rd and Sunday, November 24th. The courts will be closed all weekend until Sunday at 3:00pm.
The basketball gym will be closed for parts of the weekend as well- Saturday, 2:00pm-close and Sunday, open to 2:00pm.
In the afternoon there will be a food truck in our parking lot near the Guide, The Burrito King. This food truck is not only for our racquetball players but is open to everyone! Stop by to have a burrito and watch some matches! Here are the start times for the players.
Please contact our Cordata location if you have any questions or concerns, 360-676-1800.
Downtown Aerobics Studio
The Downtown aerobics studio will be rented out (unavailable) on Saturday, November 30th from 5:00-6:30pm.
Issues with Acid or Digestion
Do you keep a packet of Pepto-Bismol in your bag or Tums by the bed? Do you experience bloating or excess fullness after eating? Heartburn or acid reflux? If you said yes to any of these, then 1) you’re not alone, and 2) there are a number of ways to feel better without chemicals or other harsh medications!
You may be surprised to learn that heartburn and other acid problems are actually a result of LOW stomach acid and not excess! Stomach acid is necessary not only to break down food in the stomach but to allow food to move from the stomach to the rest of the digestive system. When you have low acid, food stays in the stomach for too long and eventually begins to rot. It’s gross, but it’s true! Low stomach acid production can result from a number of issues, but stress, eating too quickly or while distracted, and poor diet are a few common examples.
Here are a few natural remedies that may help reduce or soothe indigestion and heartburn:
Raw, fermented apple cider vinegar (ACV) with the mother: Add a teaspoon or two to a glass of water and drink before a meal. The acidity of the vinegar stimulates natural acid production in your stomach. I recommend ACV to my clients who experience indigestion as well.
Fresh lemon juice: Add a squeeze of lemon to your water (hot or cold) between meals. Similarly to vinegar, the acidity in the lemon helps with acid production and digestion.
Raw, fermented sauerkraut or vegetables: Add as much sauerkraut or other raw, fermented vegetables to your meals as you like. The naturally occurring bacteria and yeast from the fermentation are great for your gut and can help ease digestion.
Mindfulness: Practice mindfulness as you prepare or wait for your meal as well as while you eat. Mindfulness is the practice of being in the present moment. When you are present with your meal and eliminate distractions and stress, you actually stimulate the digestion process — acid production included! Take a deep breath before you enjoy that first bite. Notice the smell, colors, textures, flavors, and any sounds. Try putting your utensils or food down between bites.
Of course there are many other ways to remedy issues with acid or digestion; however, these are some great tricks to help get you feeling better.
Shelby O’Hagan, Nutritional Therapy Practitioner (NTP)
Rebel Yum Nutrition
Shop-and-Drop on Black Friday
We will be doing our annual Shop-and-Drop on Black Friday, November 29th! Drop your child off at 8 am for a movie, snacks, and swimming. Shop till you drop for all your holiday needs during a worry-free morning while your child has fun with us until 12 pm! The cost is $15 for members and $20 for non–members. Happy shopping!
Holiday Hours
Thanksgiving (11/28)
Both clubs are closed
Friday 11/29:
Cordata 7:00am-7:00pm- NO classes except Turkey Burn
Downtown 7:00am-2:00pm- NO classes
Glide Disc – Backward Lunges
In the last two exercises of the month, we have looked at the progressions for split squats. The next exercise in that progression is adding movement of one leg to that stationary movement.
Backward lunges are the next progression to Split Squats. In the backward lunge, we are actively taking a step backward with one leg and descending downward until our front thigh and rear leg form two 90 degree angles. It is important that we keep both feet at least shoulder width to as wide as hip-width. If we narrow our stance or cross the mid-line of the body we increase the likelihood we might lose our balance and fall. From the 90-90 position, we transition back up to a standing position lifting through our hips while maintaining our posture and balance.
Using a Glide disc is a great tool to help you learn how to effectively do a backward lunge. Place the foot of the leg you will be moving backward on the disc. You should have the forefoot of your shoe on the disc. Carpet discs are hard plastic whereas hardwood floor discs are nylon. Both slide very easily on hard and carpeted surfaces so be careful as you slide the disc. When you initially begin, you can use a solid support or a mobility pole to assist you with balance. Later on, as you progress you can load your hands with weight or place a barbell on your shoulders.
Backward lunges are a great exercise for the upper thighs and the hips. If you have questions on this exercise please speak to one of Personal Trainers or Group Exercise instructors.
Fall into Safety
The beautiful colors of October have passed into the windy month of November. Here are some winter safety recommendations for you and your family living in homes and apartments.
Everyday Life
Are you an evening or morning walker? Wear something reflective or carry a flashlight. This goes for bike riders, skateboarders and strollers. My husband and I wear headlamps because we have a dog and need to see where he’s left his packages. Stay on sidewalks whenever possible.
Morning drivers – clear your windows (all of them) before pulling out into traffic. I know it can take a few more minutes but it will also save you from accidents. Buy a window scraper to make it easy. However, if you find yourself in a pinch, using the edge of an old debit/credit card can be an effective way to scrape frost off of your windshield.
Keep the front entry of your home clear. Rain, leaves and the dark can make entries hazardous. Be sure potential obstacles are removed or easily seen. While you’re at it, check the outdoor lights to make sure they’re working and powerful enough to be useful.
Consider a landline. November is infamous for power outages and you don’t want to be caught without a phone in case of emergencies. Generally, landlines work even if the power is out. Contact your service provider to confirm that this is true for you. Extra battery packs for your cell phones are good to have on hand. External battery packs can charge a phone up to 2 – 4 times, depending on the battery and your particular phone.
Visiting Family and Friends for the Holidays
The holidays are a busy time for everyone, especially the event hosts. Keep your home safe for all ages with these tips:
Look for tripping hazards. Here’s what to look for:
- Newspapers, books and toys might be left at the end of a favorite couch and can be dangerous.
- Small rugs in kitchens, bathrooms and bedrooms are opportunities for slipping and falling. Remove them if possible. If not, use grip tape which can be found at any hardware store.
- Make sure there is plenty of light in hallways and bathrooms. Plug-in night lights are easy solutions.
- Provide a stool at the sink and toilet for little ones so they don’t have to reach too far.
Daylight savings time is my reminder to prepare our home for winter. Use these to improve the safety of your home. Remember, safety is no accident.
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.
Caring and Sharing with the Troops
This year we will be supporting the Troops with a club-wide collection of items for assembling care packages. In conjunction with the VFW of Lynden, we will be assembling boxes of food, personal items, books/balls, and cards. Please see the lists posted around the club. The Kids Club is organizing this with the kids writing cards and messages for the troops. We are very excited to add this effort to our Holiday Giving Campaign. The same benefit applies to your donations: bring in a bundle of items for the Sharing and Caring for the Troops boxes and take advantage of 2019 pricing when you pre-pay for 2020!
Family Swim Hours
Now that the rain is starting and fall sports are winding down, you may be looking for indoor activities to do during the week with your children. Our indoor, heated pool is a great place to burn some energy and get some exercise! Our trained and friendly lifeguards are there to keep an eye on and interact with your family. We offer several family swim times throughout the week. AND, if your child is at least 6 years old or has passed the swim test, you can even drop them off and go work out or run to the store!
Our family swim hours are below:
MONDAY 3:30-5:00 PM & 7:00-8:30 PM
WEDNESDAY 3:30-5:00 PM & 7:00-8:30 PM
FRIDAY 3:30-5:00 PM & 7:00-8:30 PM
SATURDAY 3:00-5:00 PM & 6:00-8:30 PM
SUNDAY 3:00-5:00 PM & 6:00-8:30 PM