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Kids Martial Arts

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Has your child expressed interest in trying out martial arts? Do you feel like your child can benefit from the life skills martial arts teaches? Starting Tuesday, November 27th, Tanner Simpson, a local world champion martial artist and first-degree black belt, has created a martial arts program at Bellingham Athletic Club! Tanner has trained in the martial arts for over 15 years and is recognized by 3 different organizations for his teaching prowess. He earned the title of world champion in 2014 and he is now actively working at achieving his goal of opening his own martial arts school under the Rock Solid brand. If you or someone you know is interested, feel free to contact Tanner at 360-383-7376!

At Cordata
Tuesdays & Thursdays from 4:00 – 4:30 for ages 4-6
Tuesdays & Thursdays from 4:45 – 5:15 for ages 7-11
Cost: $20 for 3-day trial

Festive Friday Night Out

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Festive Friday Night OutHO HO HO!

Come join us for another holiday-themed Friday Night Out. The kids will have a blast “Dashing Through the Snow”, while you can have a “Silent Night” of your own.

The night will be full of pizza, games, crafts,  swimming, popcorn, treats and end the night with a holiday-themed movie! Your child will not want to miss out on this “Jolly” Party! Pajamas and cozy clothes are strongly encouraged.

When: Friday, December 21st

Time: 5pm-9:30pm

Ages: 4-11 years

Cost:
$20 – Members
$25 – Child of Member
$30 – Non-Members
$5 off for Sibling

Sign up at the Cordata Front Desk before December 20th! Payment required at time of registration.

*If your child has any food restrictions, parents will need to provide an alternative snack*

Will Everyone Be Home This Year?

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Staying in touch with family and friends that live far away can be tough. It’s more noticeable during the holidays. Here are some ideas for you and your family to stay connected even when miles separate you.

Video Schedule video calls using Facetime and Skype. While you’re “together” online, share a family tradition like stringing popcorn or hanging lights. This can be a good time to start a long distance tradition.
Phone Make time for a phone call. Put the call on speaker so everyone can talk together.
Pictures

Sharing pictures is a great way to keep up to date. Here are a few ways to do this;

  • Make a private Facebook group where members can upload their photos and messages for sharing to the group.
  • Use Google photos to create shared albums for friends can upload their favorite pictures into one album.
  • Pastbook and Mixbook are online photo album sites that have the option of making photo books collaboratively.
Books

Hallmark makes recordable storybooks with voice capture technology. The book records the voice of the person who is reading the story. It’s an ideal way for Grandparents to “read” stories to their grandchildren when they can’t be together.

Did you just read a great book? Send it to a friend, or share an e-book online. Then you can discuss it over Skype.
Snail Mail

Everyone loves getting letters in the mail; make them even more special with real handwriting.

Send care packages with pictures, notes, and a few treats. It will make anyone who is separated from their family feel loved.

Our armed forces who spend holidays away from their families deserve connection, too. Think about sending books, treats, and letters to those who are protecting our freedom. There are several organizations who help. The USO is a good place to start.

Do you have more time and energy to share? Food banks can always use an extra pair of hands. The Volunteer Center of Whatcom County has many opportunities for helpers.

I hope you can stay in touch with the ones you love, and have a wonderful holiday season.

Susie Landsem
contact@aginginplacebydesign.com
Susie provides design and building solutions for people who want stay in their homes safe and independent.

Holiday Drop And Shop

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Holiday Drop and ShopDrop your kids off at BAC for some pizza, holiday crafts, games and swimming while you get to take care of last minute shopping or wrapping!

Saturday, December 22nd from 12pm-3pm

Ages 4yrs-11yrs

12pm-12:30pm Pizza
12:30pm-1pm Racquetball or craft time
1pm-2pm Short movie
2pm-3pm Swimming

Bring a snack and swimsuit!

*If your child has any food restrictions, parents will need to provide an alternative snack*

Sign up at the Cordata Front Desk before Thursday, December 20th

$20 – Members
$25 – Child of Member
$30 – Non-Members
Siblings – $3 off

Beginner Racquetball Clinic

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Learn the basics of the game including strokes,  serves, and rules.  All equipment provided.  Join club pro, Wanda Collins, for one of our two Beginner Clinics:

Monday, December 10 — 6:15 – 7:00pm
Monday, January 7 — 6:15 – 7:00pm

BAC Members — Free
Non Members — $15.00

Racquetball Courts Closed

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We will be refinishing the racquetball court floors starting Friday, November 23 at 8:00 am. Courts will re-open on Monday, November 26 at opening. Court 5 will be available.

Healthy Holiday Tips

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As we head into the holidays we are often tempted into overindulgence and mindless eating. Here are a few tips to stay on track:

1) Don’t show up hungry! Skipping meals won’t save you calories and if you sit down and are ‘starving’ you will just eat more.

2) Eat small portions of your favorite ‘indulgences’. Use a tablespoon to serve yourself a small portion and skip the food you don’t absolutely love.

3) If you are not in charge of the meal bring a healthy side dish. This will ensure you have something healthy to eat!

4) Return to your routine. If you overindulge in one meal don’t sabotage the entire weekend. Get back into the gym or take a walk and drink your water. The faster you get back on track the less chance you’ll have of gaining weight.

Have a fun and healthy holiday season!

Tina Schumacher
AFAA, CAN Fit Pro
PN Certified

Stress & Digestion

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Fall has arrived! Though this time of year is often joyous and fun, it can also be the source of tension and stress. As we become overwhelmed with social obligations or work, it may be tempting to wolf down meals quickly or turn to sweets for comfort… only to feel lethargic and less-than-best later. Below is some information about how digestion works and tips to keep you feeling good all holiday season long!

Did you know that digestion starts in the brain? Before you eat, the brain signals for the production of digestive enzymes and juices, but this only really works if the parasympathetic (“rest and digest”) system is activated!
– Before eating anything, stop whatever else you’re doing and focus on your food! Don’t drive, don’t watch TV or look at your phone — simply stop. Take a few deep breaths and relax to allow your body to switch from the active “fight or flight” mode to the necessary “rest and digest.” It helps to smell and think about your food too!

Next digestion moves to the mouth where food is mechanically and chemically broken down. How well are you chewing your food? Are you giving your body time to produce saliva? The goal of digestion is to break down food into particles so small that the nutrients can be absorbed and used by the cells of the body. Our stomachs don’t have teeth, so it?s important to chew well!
– Next time you eat, try setting your utensil (or the food itself) down between bites. Let yourself taste and enjoy each bite! Not only will eating slower encourage more chewing, but this stimulates more saliva production which is important for breaking down food!

The stomach is where we imagine most of digestion happens — and that’s mostly true! Acid in the stomach breaks down proteins, and churning helps to break down the particles so they’re small enough to absorb. Stress can affect acid production and
make it harder to break down food particles. This can lead to discomforts like heartburn and bloating!
– If you’re experiencing discomfort from eating, but you’ve already mastered eating slowly and mindfully, enjoying something bitter before a meal (arugula is wonderful!) or something acidic (like water with lemon juice or a small splash of apple cider vinegar) can help boost stomach acid production and prevent some of those discomforts.

For more information please visit my website and blog at bit.ly/rebelyum or email me at shelby.ntp@gmail.com! I’d love to help you!
Shelby O’Hagan
Nutrition Consultant

Quadrupled Hip Mobility

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Our hip joint structure is meant to be mobile, tilting forward and backward, hiking left and right, and rotating in all directions. Sitting more frequently or for longer periods of time during the day can affect the hip’s ability to move optimally. Lack of mobility dramatically affects how your lower body moves and can affect your spinal function. Done on a regular basis, hip mobility exercises can make a huge impact on your hip’s ability function. One of the easiest positions we can perform exercises for hip mobility is a quadrupled position or simply put, on your “hands and knees”. This is the developmental position that we learn to crawl in prior to learning how to walk. Quadrupled position helps you maintain spinal positioning while moving the pelvis, thus adding core strength benefit. Here are some of the exercises you can perform in the quadrupled position to increase the mobility of your hips and pelvis.

Quadrupled starting position:
Start with your hands on floor with fingers pointed forward and wrists aligned under your shoulders in a straight line. Keep your spine in a neutral position with a normal lumbar curve. Your knees should be directly under the hips in a straight line and your feet should be flexed forward.
1. Pelvic anterior/posterior tilts – While maintaining spinal position, tilt your pelvis forward then backward. Increasing the arch to the lower back then flattening the lower back as you “Tuck your Tail”.
2. Pelvic lateral tilts, or “wagging your tail” – While maintaining alignment, shift your pelvis left and right just like a dog would wag its tail.
3. Pelvic circles; both clockwise and counter-clockwise – While maintaining alignment draw a circle with your pelvis like you were doing the “Hula” or a “Hula Hoop”.
4. Rocking forward and backward – Starting in the quadruped position, rock your hips back toward your heels then reverse directions and take your shoulders past your hands.
5. Rocking diagonally left and right – In the starting quadrupled position, rock your hips diagonally back toward your right heel and then reverse back to your left shoulder. Repeat on the opposite side.
6. Rocking circles clockwise and counter-clockwise – Starting in the quadrupled position, take your hips in a rocking circular motion clockwise right to left. Repeat in a counter-clockwise motion.

Try performing one set of 10-20 repetitions in each direction while trying to maintain spinal alignment. Performed on a regular basis a few times a week you should begin to notice a difference in your hip mobility. Great to do first thing in the morning, prior to exercise, or after extended bouts of sitting.

If you have questions regarding alignment or how to perform any of these exercises please see one of our BAC Personal Training Staff.
Mike Locke
Fitness Director

Turkey Burn Class is back!

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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 23rd at the Cordata club from 9:00 am – 10:15 am taught by Heather and Susan! They are planning a mixed class including Dance Jam, Strength, Yoga and Pilates. This is always a great class, be sure to come in and enjoy the fun!