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Hey, Did You Forget Something?

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What is one of the best ways to care for your body? Working out. What’s needed for a great workout? Shoes, check. Water bottle, check. Headphones, check. Motivation, check. What’s missing in this list? Stretching.

Those of us who have been going to the gym for a long time have our regular routines, often missing this important element for getting the maximum benefits of the workout.

Flexibility plays a key role in functioning muscles and balance.

Are your muscles feeling a little crankier than they did a few years ago? Gentle stretching will warm up muscles and increase flexibility to get the full benefit of your workout. It doesn’t have to take a long time, it doesn’t have to be hard or complicated.

There are all sorts of ways to stretch. I prefer to start with the foam roller to get the kinks out of my back, neck, and arms. It gets blood moving through my muscles. Others like to do a quick warm-up on a cardio machine and then head for the area allocated for stretching in the gym. Yes, it’s such an integral part of exercising that gyms actually create space and provide mats, foam rollers and balls to encourage good movement.

Stretches for increased flexibility and mobility shouldn’t be difficult or hurt. Which ones are best for you depends on your fitness level and what exercises you’ll be doing. Ask one of the trainers if you’re not sure what the best actions are for you. There are lots of websites and videos on the internet that can be helpful, too.

I love the classes offered at BAC. The instructors do warm-up exercises at the beginning and cool down stretches at the end of the class. However, their time is limited to focus on this part. My recommendation is to get to class early, or stay late, and do some of your own stretching exercises.

Don’t forget to stretch before or after your workout. It’s worth the time because your flexibility will improve, you’ll get more out of exercising and feel better when you’re done.

 

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.

Bellingham Bells

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Thanks to everyone who joined us last week for the BAC Night with the Bells. We had a great time!

Alexa Thompson throwing out the 1st pitch

 Maddie Gwinn singing the National Anthem

Alexa, Bells Pitcher Marcos Cuena, and Maddie

Want to learn Pickleball?

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There will be a free beginner informational class on Pickleball in the BAC Cordata gym on Tues. Aug. 14 at 6:30 pm for those who want to learn! It will be taught by trainer Alexa Thompson. So join the fun of the fastest growing sport!

Racquetball Skills Clinic

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Monday, August 27 from 6:00 – 7:00 pm is the next racquetball skill clinic. This clinic will focus on getting back in the swing.  Been gone from the courts for a while?  Learn some drills to get you back in your game quickly.

Preregistration required for all clinics at the Cordata desk.

BAC members $15
Non-members $25

Meet Cindy Olavarri

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Cindy graduated from the University of California with a B.A. in Physical Education, a Secondary Teaching Credential, and a M.A in Exercise Physiology. She is certified by the American College of Sports Medicine as a Health/Fitness Instructor and Advanced Personal Trainer. Cindy had a very active childhood, fishing, backpacking, and playing baseball and basketball with her brothers. She ran track and cross country in high school and at the University of California. She was also a member of the first women’s crew team at U.C. Berkeley.

After college, Cindy competed in bicycle racing and was a member of the U.S. National Cycling Team. She competed in four World Cycling Championships and won the silver medal in the pursuit in the 1983 World Championships in Zurich, Switzerland. She also won three U.S. National Championship titles.

Cindy has worked in the fitness industry for over 30 years in a variety of capacities. She has been a personal trainer, fitness director, physical therapy aid, and college cross country coach. Cindy loves working one on one with clients of all ages helping them navigate the challenges of life with a healthy, active lifestyle.

In her spare time, she enjoys running, weightlifting, walking her dogs Lucy and Che, and working in her yard.

Equalizer Dip

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Take two Equalizers and place them side by side. Stand in between the Equalizers then bend down and grasp the foam portion of each handle. Place both feet outside the Equalizers just on the other side of the front feet. Knees are bent and the arms should be straight. Lower your body down between the equalizers
by bending the elbows. Make sure not to lower yourself down any further than 90 degrees of your upper arm. Extend your arms lifting your body back up then repeat. In this position you may if needed use your legs to assist you.

Clubs Close Early

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Both clubs will close early at 2:00 pm on Saturday, July 21st for our annual Staff Summer Picnic.

Barb’s Beer Foundation

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We all have people in our lives that are unique and special. Barbara Murphy was certainly a very dear friend of mine, and several other BAC employees and members. Barb was at the club every day (no excuses) to take Group Exercise classes. She loved her workouts and was an avid runner, participating in several marathons; her favorite one being the Boston Marathon.

In 2007 Barb was diagnosed with non-smokers lung cancer, completely out of the blue. She battled and fought valiantly before passing away in December 2013. She continued to stay strong and fit with daily workouts while she endured the rigors of treatments, chemotherapy, and surgeries. She never lost hope, and continued to inspire and brighten the lives of everyone around her. She focused on doing what she could to create awareness for this disease, which afflicts a quarter million Americans a year – including 3000 people, mostly women – who like Barb, have never smoked.

Barabara passed away 5 years ago. But her husband, Tom Murphy, has continued to keep her memory alive since then by working with a local brewery to create a beer in her memory. “Barb’s Beer” was inspired by the many Friday nights that she would join her family and friends for pizza and a tasty brew. She loved the conversations that took place around a table of loved ones – sharing stories, laughter, good food, and of course, a cold pint.

Tom started the “Barb’s Beer Foundation” to raise awareness of this disease and to help Barb’s oncologist, Dr. West, and his foundation to find a cure. Since its inception, Barb’s Beer (which is brewed locally at North Sound Brewing) has been picked up by numerous restaurants and businesses across the country from Bellingham to New York, with all proceeds dedicated to finding a cure.

Please join Barb’s Beer Foundation for the 4th Anniversary of Barb’s Beer hosted by Boundary Bay on July 19th from 6:00 pm to 8:30 pm. LaFiamma will provide pizza, Northsound will provide Barb’s Beer. Barb’s husband, Tom, will sign copies of “Runner in Red”, his new Boston Marathon novel, with proceeds going to support our Barb’s Beer cure lung cancer campaign. $15 donation at the door gets your pizza and Barb’s Beer. See barbsbeer.org for more details on the campaign’s progress.

I would love to see as many BAC members there as possible. Whether you knew Barb or now, the reason we gather together to raise money and awareness is so important. Please join us and bring your friends along to celebrate memories, achievements, and friendship!

Jeri Winterburn
Group Exercise Director

Distance Swimming

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Many of us who use the pool are accustomed to a quick workout – put in a few springs, some IM, a few 200’s, and call it a day. We tend to focus on the variety of activity and intensity of the workout, rather than the duration. But distance is a major factor in the success of your swimming workout! When you focus on building speed alone, you may find that you lack the strength training necessary to maintain that speed for a distance. Distance training can also be incredibly useful in triathlon, open water, or really any kind of race training. To get a maximum return on your workout, it’s best to vary the types of workout you complete through the week. For every spring set you do, put in a quick 300-500 yard freestyle. It can even be helpful to set aside an entire workout dedicated to a mile or two at a time. Remember, in the swimming world, we consider 1650 to be a mile. Here’s a starter distance set to get into the swing of things; remember that as you grow stronger, your workouts should increase in difficulty as well. Challenge yourself this summer; train outdoors, in the pool, go for the strokes and distance you’re not comfortable with! The only way to improve is to test yourself, so get to it!

Warm-Up
1×200 swim
1×200 kick with board
1×200 pull with buoy
1×200 sprint

Main Set
1×400 IM at 90% effort
1×200 freestyle easy
1×500 freestyle build to spring
2×100 choice easy
4×50 freestyle spring

Cool Down
1×300 freestyle cool down pace

Total Yardage: 2600

BAC Night with the Bells

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The Bellingham Bells are back in town! As one of the sponsors of the Bells, we are welcoming them to come work out at BAC! They will be part of our community through the summer.

Join us for our annual “BAC Night with the Bells” on Wednesday, July 25th. Pick up your tickets at the front desk and bring the whole family to enjoy a night at the baseball field!