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.

By choosing to participate in any online class/exercise, you hereby waive and release all rights and claims for any damage you have against Bellingham Athletic Club and all representatives for all injuries which may be suffered in connection with your participation.

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.

By choosing to participate in any online class/exercise, you hereby waive and release all rights and claims for any damage you have against Bellingham Athletic Club and all representatives for all injuries which may be suffered in connection with your participation.

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).

1-Hand Seated Side Reach – Level 3

Sit on the floor with the legs bent to your right and split apart in a “tall” sitting position. Place your left hand in the center of a glide disc and place your right palm on the floor in front of your body for support. Slide the disc out to your left side while keeping your left arm straight as you reach. Maintain your posture the entire time. Pull the disc back toward your body bringing your body back up to an upright position. You may use the right hand to assist you. Repeat for the prescribed number of repetitions

By choosing to participate in any online class/exercise, you hereby waive and release all rights and claims for any damage you have against Bellingham Athletic Club and all representatives for all injuries which may be suffered in connection with your participation.

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.

By choosing to participate in any online class/exercise, you hereby waive and release all rights and claims for any damage you have against Bellingham Athletic Club and all representatives for all injuries which may be suffered in connection with your participation.

At Home Exercises

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

ActivTrax at Home

Warm Up (video exercises)

Mobility & Flexibility (video exercises)

Core (video exercises)

Stability Ball Core (video exercises)

Stability Ball Stability (video exercises)

Bridge with Glide Disc (video exercises)

Corpse with Glide Disc (video exercises)

Lunges with Glide Disc (video exercises)

Spiderman Arm Crawl (PDF or video exercises)

Spiderman Crawl (PDF or video exercises)

Cinderella Scrub (PDF or video exercises)

Workout #3 (PDF)

Workout #2 (PDF)

Workout #1 (PDF)

Press here to check out our Live Workout Schedule.

By choosing to participate in any online class/exercise, you hereby waive and release all rights and claims for any damage you have against Bellingham Athletic Club and all representatives for all injuries which may be suffered in connection with your participation.

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.

Mandatory Club Closure

All,

As per Governor Jay Inslee’s emergency proclamation mandating an immediate two-week closure of all restaurants, bars and entertainment and recreational facilities. The new order goes into effect at midnight March 16th and will remain in place through March 31st. Please make sure that we have a current email (send to MemberServices@bellinghamathleticclub.com), as that will be our primary way to communicate with you.

Be sure to check our website and Facebook pages for updates. These are challenging times, but we will prevail, we are children and grandchildren of the Greatest Generation– who survived World Wars, the Spanish Influenza, and the Great Depression. We are tough and resilient. Stay tuned for online workouts and videos from our trainers to help you stay fit and healthy.

Remain positive and meet all these challenges with a good attitude. It will help you make it through the weeks ahead. Nothing is insurmountable; we just have to figure it out. I would implore you to not ask small businesses for refunds, as the fixed operating costs (rent, taxes, power, etc.) are, well. . .fixed and need to be paid whether the doors are open or closed. If we expect our local businesses (our friends and neighbors) to be able to survive and be available to us when this is past, we need to give them some breathing room to make it.

Please see the announcement from the Governor below:

Statewide closure of entertainment, leisure and non-essential services

Inslee also included entertainment, leisure and non-essential services in today’s emergency proclamation.

The ban includes, but is not limited to,

Theaters,
Bowling alleys,
Gyms and fitness centers,
Non-tribal card rooms,
Museums,
Art galleries,
Tattoo parlors,
Barbers, hair salons and nail salons.
Statewide ban on gatherings of 50 or larger

Inslee also announced a further executive order expanding on orders from last week. Last Friday, Inslee expanded the ban on events larger than 250 beyond the Puget Sound region to the entire state. Today, he announced the ban will decrease in size to prohibit all events of 50 or larger statewide.

Additionally, all gatherings with under 50 participants are prohibited unless criteria from the CDC for public health and social distancing are met.

“I am proud of how Washingtonians have stepped up and worked together,” Inslee said. “I know we still have long days ahead, but I know that together we will prevail and be a stronger state as a result. We will get through this together and life will return to normal, but the steps we are taking now will help us get back to normal sooner.

”I ask everyone to take these steps to protect themselves, their families and their communities. Everyone needs to play their part. “

We at Bellingham Athletic Club appreciate your continued membership and look forward to serving you in April. Take all recommended precautions: social distancing, aggressive hand washing, and self-quarantine if you are ill.

Respectfully

Cathy Buckley and the entire BAC staff

At Home

When was the last time you showed your appliances a little love? With regular cleaning, filter replacements, and annual maintenance schedules, you’ll extend the life and efficiency of the machines you rely on. Here are a few machines that might need attention in your home.

First, read the owner’s manual. It will include maintenance schedules, recommended filters, and approved cleaning solutions. Don’t know where the manual is? Go to the manufacturer’s website.

Use the vacuum.  Dust and dirt reduce the efficiency of appliances. It’s a fairly easy process to remove grates of refrigerators and gas inserts for cleaning. A little dusting and vacuuming the coils and rocks will make them work better. Check with the manufacturer’s procedures for the best results. Make sure to turn off the gas and electricity before you begin. Remember to clean the vacuum filter when finished.

Clean the oven.  If you have a self-cleaning option, use it. Wipe away any loose debris first. The machine gets very hot and can be a 4+ hour process and smoky. You can take the door apart to clean the glass, but you run the risk of breaking a vital seal. I’ve read that it’s not a good idea, so I don’t.

Change the filters. Keep your appliances running smoothly by replacing or cleaning them according to the manufacturer’s recommendations. Check your water, furnace, air conditioner, and dryer filters regularly.

This is a short list of appliances that need regular maintenance to run well and for a long time. Remember to check the owner’s manual first, and then get out the rubber gloves. You’ll be glad you did.

 

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.