Represent your favorite dance style or artist and bring your own flavor! Join us for a FREE (for non-members) 90-minute heart-pumping calorie-burning dance-fitness party led by your BAC Zumba instructors!
October 27, 2018 from 9:30 – 11:00 am.
Theme or costumes not required!
Rev it up in Bellingham Athletic Club’s all new Indoor Cycling class called Revolution. Don’t let the cold and rainy season put a damper on your training. Indoor cycling is an excellent way to keep your cardiovascular fitness up in a low impact heart pumping activity. Revolution will take members through specific drills that are designed to build strength and muscle endurance. Take your training to the next level through timed intervals where you will learn to fly on the flats, jog up-and-down mixed terrains and attack on a hill. This class is designed to benefit someone who has not been on a bike in years to the avid cyclist. Revolution will mimic the outdoor riding experience in a high intensity, energetic, and friendly environment that will push you to be your best. Check the schedule for a class time that works best for you and come check it out!
Every year, there are 40 million people in the U.S. who suffer from chronic sleep disorders and another 20 million who suffer from occasional sleep issues. A good night’s sleep is important for overall health. Studies have shown that people who get enough quality sleep have stronger immune systems, lowering the risk for serious health problems, like diabetes and heart disease than those who aren’t managing 7 – 8 hours a night. There are lifestyle strategies to implement and design solutions to improve the sleep environment.
Lifestyle Strategies:
Exercise – Exercise has so many benefits for good health, including good sleep. Physical activity helps relieve stress. It increases time spent in deep sleep, the phase when the body boosts cell regeneration, increases blood supplies to muscles and strengthens the immune system.
Bedtime – Keep a regular bedtime, including waking up. The body likes consistent rhythms.
Food and Drink – Avoid eating and drinking close to bedtime, preferably a couple of hours before.
Temperature – Regulate temperature bedroom between 60 and 70 degrees.
Turn off the lights – Keep the bedroom dark. This includes ambient light from alarm clocks, cable boxes, lit light switches, cell phones, and other sources.
Relax – A warm bath can help relax the body. Warm, not hot, and no more than 30 minutes before bedtime to give your body a chance to cool down.
Design and Building Solutions – Create quiet and peaceful surroundings to promote quality sleep. Design strategies will help prepare the bedroom for relaxation and sleep.
Heating – If you have separate heat zones in your home, use a timer to regulate the optimal temperature before getting into bed. If the house has a central heating or cooling system, use the same strategy. Some space heaters have timers and can be used to heat up a small room.
Light – Light, even ambient light, can be disruptive to a good sleep. Blackout drapes and blinds are helpful to cut light and can add an attractive look to the room. Dimming overhead lights and using a softer light for reading will reduce stress.
Noise – Sound dampening materials and techniques reduce outside noise. When building or remodeling, consider using sound dampening windows. Architects and builders often suggest sound walls in residential and condo projects. Sound walls are a construction process using a staggered wall framing that creates a barrier between rooms, reducing the amount of sound vibration transferring from one room to the next. This is very successful and doesn’t cost a lot of extra money during new construction or a remodel.
Colors – Colors have an impact on the ambiance of the room. Nature is a good resource for soothing colors. Soft blues and greens are peaceful. If painting isn’t an option, materials and furniture in quiet tones will help relax the mind.
Technology – Home controls have proven to be beneficial for creating restful surroundings. Automatic heating and lighting controls will prepare your bedroom for a restful night. Program cell phones, computers, and TVs to sleep 30 – 60 minutes before bedtime.
A good night’s sleep helps the body rejuvenate and promotes good health. Adding peace and comfort helps to reduce stress. Try these lifestyle and design strategies to improve the quality of your sleep.
Susie Landsem
<a href=”https://aginginplacebydesign.com” target=”_blank” rel=”noopener”>Aging in Place by Design</a>
Susie is a consultant for Aging in Place. Contact her if you have questions about adding safety and comfort solutions to your home.
October is almost here, and so are the next round of swim lessons! You’ll notice that our pool area (and the gym) looking spiffy this week. We closed for our annual maintenance shutdown over the weekend, revamping the locker rooms, flooring throughout the club, repainting, and of course deep cleaning everything from top to bottom. Come by BAC and check things out the next time you’re in for lessons!
Since there has been a shift in the busy times, we are offering a greater variety of classes in the Evening session and expanding our afternoon offerings as well. Remember, if you have a student who is a little older and just starting out, we have a class for you! It’s called Starfish and will be offered throughout evening lessons. This is a great place for students who are nervous around the water or may have lingering fears from a prior experience in the water. We move at a pace that most students find comfortable and give plenty of positive feedback to all our students, ensuring an engaging experience at the pool!
Additionally, we offer Swim Team for students who would like to explore swimming as a sport! Swim Team runs on Tuesday and Thursday from 5-6PM. If your student is interested, stop in during practice to watch us swim! We are happy to run tryouts during this time as well, so don’t hesitate to pop in and check things out.
October 2nd – 27th (4 Weeks/8 Lessons)
Days: Tuesdays & Thursdays
Times: 10am–12pm, 3:30pm–5:00pm, & 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.
Thought you’d like to see some of the work accomplished at Cordata this past weekend.
Come join us for another “fangtastic” Freaky Friday Night Out. The kids will have a “Howlin’ Good Time” full of Halloween themed games, swimming, pizza, popcorn, snacks, and end the night with a Halloween themed movie! Your child will not want to miss out on this “Spooktacular” Party! Costumes are strongly encouraged!
When: Friday, October 26th
Time: 6-10 pm
Ages: 6 and up
Cost:
$20 Members
$25 Child of Member
$30 Non-Members
$5 off for siblings
Sign up at the Cordata Front Desk if you dare before Oct. 24th
Payment required at time of registration.
*If your child has any food restrictions, parents will need
to provide an alternative snack*
Monday, September 24 from 6:00 – 7:00 pm is the next racquetball skill clinic. This clinic will focus on racquetball rules. What is a penalty hinder? What happens when I hit someone? And more…
Preregistration required for all clinics at the Cordata desk.
BAC members $15
Non-members $25
Please note, the Cordata Club will be closing September 21-23rd for our annual maintenance and cleaning Shutdown. We will re-open on Monday, September 24th at 5:30 AM. The Downtown Club will be open regular hours for your use:
Friday 5:00AM – 9:00PM
Saturday 7:00AM – 7:00PM
Sunday 7:00AM – 7:00PM
The Kill Shot for Cancer Tournament will be held September 29-30, 2018. This is a fundraiser for our local cancer center that helps those who are battling cancer. There are divisions for Women, Men, and Juniors as well as a Doubles division. Register now and have a great day of racquetball while helping cancer patients in our community.
Questions? Contact Wanda Collins.
Leaves are falling, temperatures are dropping, and Northwesterners are enjoying one of the best times of year, Autumn.
This season signals that winter is approaching and a good time to begin winterizing your home. Don’t get caught with a faulty furnace or leaky outdoor hose bib in the chill of December. Here are some steps to start preparing:
De-clutter – This is a mantra you will hear from me regularly. Optimally, nothing should be left on the floor that could be tripped over. Put away rakes, shovels and garden hoses in a safe place, out of high-traffic routes. If you have a dedicated area for organized storage, make sure that everything is in its place. If you don’t have a designated space, consider ways to create a convenient and orderly place for your tools. There are a variety of storage solutions available, you are bound to find one that fits your needs.
Check batteries – Test batteries in smoke and carbon monoxide alarms. Many are wired into the electrical service, and use batteries as back-up. I replace ours annually.
Working flashlights are important in case of power outages. Check that the batteries are fresh, and replacements are readily available. There should be a flashlight in the kitchen, any high traffic areas, and bedrooms. This GE 3-1 Flashlight / Nightlight / Emergency light is rechargeable.
Furnace filters – When was the last time you changed your furnace filter? Many manufacturers recommend every 1 to 6 months, depending on variables like the amount of dust and pollen nearby, the number of pets you have, and whether there are smokers living in your home. A dirty filter will make your furnace work inefficiently, cost you money, and could shut the system down entirely. New filters are relatively inexpensive and easy to change.
Check to make sure that all the floor and ceiling vents are clean as well. It’s good to make sure your furnace or heat system is working properly before the temperature drops, and the repair companies are busy.
Clean exterior entries – Make sure that your entry, steps, and walkways are clean and clear of debris. Leaves and darker skies can hide dirt and slippery spots. Check to see that the address numbers on your house can be seen clearly from the street.
Your home’s safety is important to your health. These steps are a good way to start preparing for winter. If you have a friend or loved one that may need help to do some of these, find a way to support their safety. If you don’t live in their area, find out if they use a handyman service or contact one from a resource like Angie’s list.
Stay safe, warm and enjoy our beautiful September.
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.
