Learn the basics of the game including strokes, serves, and rules. All equipment provided. Join club pro, Wanda Collins, for our Beginner Clinic:
Monday, April 8 from 6:15 – 7:00pm
BAC Members — Free
Non Members — $15.00
Junior Racquetball Lessons
The next Junior Racquetball Lessons will take place the weeks of April 8, April 15, and April 29 (no classes the week of April 22). There will be offerings for all levels. Open to Members and Non Members! Sign up at the Cordata Facility front desk!
BEGINNERS:
Monday/Wednesday 5:00—5:45pm
INTERMEDIATES:
Monday/Wednesday 4:15—5:00pm OR
Tuesday/Thursday 5:00—5:45pm
ADVANCED:
Tuesday/Thursday 4:15—5:00pm
$36 – Member
$40 – Child of Member
$45 – Non Member
All classes are taught by Club Pro, Wanda Collins. Wanda has been teaching juniors for 20 years and is currently Director of Junior Development on the board of the Washington Racquetball Assoc.
Makeup Swim Lesson Thursday!
Since we have had so many weather cancellations this year, we have decided to offer a makeup lesson day! This will take place during spring break, on Thursday (4/4). Since the kids are out of school, we are offering morning and afternoon time slots for lessons. Please give us a call at (360) 676-1800 to sign up! We want to know who will be attending so that we can plan instruction accordingly. This lesson does not cost anything, but one of your pre-existing weather/other credits will be used.
We are also offering extra family swims throughout the week from 10-12, so if you have a family swim pass you haven’t used yet, come play with us! April is Aquatics Month at BAC, so stay tuned for more fun events around the pool.
Press here for the Make-Up Day schedule.
Weight Stacks
At BAC we feature Cybex Selectorized Weight Stack Circuits comprised of VR-1 and VR-3 models.
Cybex VR-1 models have numbered weight stacks and either come with the same size plates in the entire stack or have a graduated weight stack that has smaller plates then transition into larger ones. The numbers on the plates provide an index as to how many plates there are. The plate number does not reflect the amount of weight each plate represents they are for index purposes. Each machine also has an add-on plate that hangs right next to the weight stack to make smaller weight increases.
Cybex VR-3 models have the approximate weight imprinted on plates and progress in 20lb increments. To one side of each stack are 3-round 5lb add on weights to allow 5lb increases prior to moving to the next plate.
Cybex Selectorized Weight Stack Equipment are variable resistance machines, which means as the resistance is lifted the weight changes through the range of motion giving more resistance when you have a mechanical advantage and less resistance when you do not. To allow the machine to efficiently deliver the appropriate resistance through the range of motion the user needs to move the resistance at a slow controlled speed. A typical recommendation is a 2-4 second lift, 1-2 second pause, and a 4-6 second lowering then repeat.
If you have any questions regarding the usage of our Cybex Equipment please see one of our BAC Personal Training Staff. They would be happy to help!
Meet Wanda
Wanda began playing racquetball competitively in 1980 and has been a top-ranked open player since 1985. She is a long-time Washington’s Women’s Open champion and is on the Washington Racquetball Association board. She is the Club Pro and is available for racquetball lessons and advanced clinics. Wanda spends her “spare” time with her husband, Mike, and their two children, Sarah and Wade. Her offseason is filled with golfing, hiking, camping, and traveling as much as possible.
Swim Lessons
Spring is finally here! We are excited about the change in weather, and to celebrate this shift to the great outdoors, we are highlighting our Aquatics Department for the month of April! To that end, we are running a few extra events and promotions:
Free Trials for Swim Lesson Families: if you sign your kids up for swim lessons this month, grab a free week trial pass from the front desk! BAC is a great place for families who like to stay fit together – we have everything from Basketball to Racquetball to classes and kid-friendly programs.
Introducing: Angelfish II: We have had quite a few students come into the program that is in a strange, in-between levels kind of place. They are too independent in the water for a full-fledged Angelfish class, but may not be cognitively ready to listen and learn for a full 30 minutes independently with an instructor. Angelfish II is designed for those kids between the ages of 2 – 3 who fall into this category!
- Students will start in the water with a parent for the first few lessons, and as they become more comfortable with the instructors, they will transition into spending more time with their teacher and less time with their parent. This gives us an opportunity to ease the transition between being with a parent and without. For example, a student who is particularly comfortable in the pool may only spend 2 or 3 lessons with the parent in the water the whole time, and then on 4th lesson, the parent would get out of the water after 20 minutes. If they’re still comfortable, on the 5th lesson, the parent may leave after 15 minutes, etc. Of course, this is a moving scale and will be customized to the comfort of your child.
- We are running this class in the mornings, from 11:30-12:00! As our instructors become trained for this course, we will offer it in the evening as well.
- Because of the introduction of this level, all students between the age of 2-3 must sign up for an Angelfish class, either I or II. We can no longer make an exception for students under the age of 3 to be in a Beluga class. This is for their safety! If you have any questions about this, please reach out via email or talk to me during lessons. I am happy to make recommendations for individual students.
Finally, we are offering a makeup lesson day next week! Many of you will be out of town, and therefore still eligible for a credit for any missed classes, but if you would like to take advantage of this opportunity, we will run a makeup day on Thursday (4/4). I’ll release a lesson schedule for the exact classes for the makeup day this week, so stay tuned on updates there.
April 9th – May 2nd (4 weeks/8 Lessons)
May 7 – 30th (4 weeks/8 Lessons)
Days: Tuesdays & Thursdays
Times: 10am–12pm, 3:30pm–5:30pm, & 6:00pm-8:00pm
We offer adult groups lessons from 7:30 pm-8:00 pm on Tuesdays and Thursdays, as well as private lessons to meet your personal fitness goals.
Call (360) 676-1800 to sign up!
Press here for current Swim Lessons details and pricing.
Press here to go to the Aquatic Page.
Treadmill Q & A
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.
Swim-a-Thon Fitness Challenge
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!
Meet Mike
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
11 Tips to get your garden ready for Spring
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.