This class is for any fitness level. The focus is on a combination of body weight exercises, bands, and other tools to challenge your strength and full body stretching to complement your training program. Tuesdays @ 8:30 am Downtown.
Holiday Hours
On Memorial Day, we will be open as follows:
Cordata 7:00 am – 7:00 pm
Downtown 7:00 am – 2:00 pm
Strong and Stable
Every class features exercises that increase balance, mobility, and strength in order for you to continue enjoying an active and fulfilling lifestyle. Join us Mondays & Wednesdays @ 8:30 am Downtown. Fridays @ 8:30 in the Cordata Gym.
Raise your hand if you love berry season!
May is just the start of our glorious berry and fruit-growing season here in the Pacific Northwest. Keep an eye out for local berry stands selling strawberries through June, raspberries through July, and blueberries through August. Not to mention the wild blackberries found growing everywhere from along creeks and trails to running rampant in neighborhood allies.
We’re lucky to have such easy access to berries and fruit. Not only does enjoying berries tickle your taste buds, but it arms and protects your body from poor health! Berries are loaded with antioxidants, vitamins, minerals, fiber, and more. They can help prevent disease, reduce inflammation, and even ease the aging process just to name a few of the many benefits.
What’s more is the fact that these berries (and some fruits) are local! Traditionally, our ancestors ate fresh produce that was local and in season. Not only did this ensure greater nutritional value (produce slowly loses value after it is harvested!) but it supported the local economy! In today’s world, consuming produce that is out of season and grown out of state or in another country contributes to our growing environmental issues. If these aren’t reasons enough to enjoy a handful of local berries every day this summer, I don’t know what is.
One of my favorite ways to enjoy berries is fresh off the plant, but they’re also wonderful with freshly whipped cream! If you remember from several months ago when we discussed the importance of the macronutrients, fat from the cream will help slow down the digestion of the berries, make you feel fuller, and provide energy for longer! Plus it’s delicious!
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 shelby.ntp@gmail.com.
5 Simple Steps to Safety on Your Deck and Porch
May is my favorite month of the year. Besides the excellent celebrations of Mother’s Day, Memorial Day and my birthday, May brings some of the best weather we have in the Pacific Northwest. That means spending time outside on our decks and porches. We want to make sure that both are safe. Here are 5 steps towards your deck safety:
Check the Deck
Winter weather can do damage to decks by snow and rain causing cracks and loosening connections. Look all the way around your deck, including underneath if possible, checking for loose or rotting boards, rusty connections, and screws in the structure. These things need to be fixed right away.
If you don’t have the skill or experience to do this kind of work, find a handyman. The BIAWC website and Angie’s List are great referral sites for qualified contractors.
Test the Railings and Stair Treads
Just like the deck, stairs and handrails can get cracked or loosened over the winter. Make sure that treads are sturdy, with no wiggles. Handrails should be tightly fastened. Harsh weather can make paint blister, causing cracks and splinters on the handrail. Sand these down until they’re smooth and repaint as necessary.
Handrails for Safety
Consider adding handrails to stairs that don’t have any, even short sections of stairs. They’re good for everyone using the stairs and particularly helpful for older people who have less mobility.
Clean the Deck
A winter’s worth of weather will add debris and dirt to the deck. In some cases, mold and mildew can develop, making the deck slippery and dangerous. Sweep the deck first, getting rid leaves and dirt. Some people like to pressure wash at this point. Be sure to read the warning labels about the recommended pressure to use on wood or composite deck before starting. It’s easy to take off paint and even crack the wood if you are too enthusiastic.
Once the surface is clear, it’s time to use a deck cleaner for the wash cycle. Cleaning agents TSP and bleach have been used for years, but they are toxic both to the user and the environment. Consider using a homemade mixture of vinegar and water or baking soda and water, or an environmentally approved cleaner like Simple Green. Look for the Green Seal to know a product has been certified for environmental and health excellence.
Add the Finishing Touch
After cleaning, your deck may need to be repainted, stained or sealed now that it’s been cleaned. Consider using a paint that has non-slip texture in it for added safety. Anti-slip stair tread tape is easy to install. Add lighting to avoid tripping accidents and a nice glow in the evening. Solar powered sensor lights are great for this purpose.

Clear the Clutter
Most decks and porches don’t have built-in storage, but there is lots of stuff that accumulates on them. Chairs, cushions, barbeque tools, planters, and hoses are some of the items that may end up on your deck, causing tripping hazards. Attractive weather resistant storage boxes provide a way to stow the stuff and additional seating.
According to the Consumer Product Safety Commission, an average of 33,000 people are injured because of structural failure of a deck, porch, railing or staircase. Now is the time to make sure your deck is a safe place to enjoy the sun. A little maintenance will go a long way towards your summer enjoyment and safety.
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.
Zumba Gold
Zumba Gold takes the popular Latin dance-inspired workout of Zumba and makes it accessible for seniors, beginners or others needing modifications in their exercise routine. Zumba Gold builds cardiovascular health by challenging the heart and working the muscles of the hips, legs, and arms with dance moves. Join us Wednesdays @ 8:30 am in the Cordata Gym.
Risk Factors for Falls

- Lower body weakness
- Difficulties with gait and balance
- Use of psychoactive medications (substances that changes brain function and results in alterations in perception, mood, consciousness, cognition, or behavior) examples: anesthetic, anticonvulsant, antiparkinson, antidepressants, and stimulant medications.
- Postural dizziness
- Poor vision
- Problems with feet and/or shoes
- Home hazards
Beginner Racquetball Clinic
Learn the basics of the game including strokes, serves, and rules. All equipment provided. Join club pro, Wanda Collins, for our Beginner Clinic:
Monday, May 13 from 6:15 – 7:00pm
BAC Members — Free
Non Members — $15.00
Aerobic Activities for Active Aging
Need some ideas to keep aerobically active?
- Walking or hiking
- Dancing
- Swimming
- Water Aerobics
- Jogging or Running
- Aerobic Exercise Classes
- Some forms of Yoga
- Bicycle riding (stationary or outdoors)
- Some yard work, such as raking and pushing a lawn mower
- Sports like tennis or basketball
- Walking as part of golf
*US Dept. of Health and Human Services Physical Activity Guidelines for Americans 2nd edition
Retrofit
RetroFit is a moderate-paced, low-impact class designed for people who are comfortable with basic choreography. Focus is on simple movements. This is a great starting class for all ages, beginners, and members coming back from rehab injuries. Joins us on Mondays @ 8:30 in the Cordata Gym.