Heather has been a certified group fitness instructor at BAC since 1998. She teaches a variety of classes including Insanity, Total Body Conditioning, Power Pump and RIPPED. When not teaching, Heather is full-time paralegal and her and her husband Lance try their best to keep up with their very busy 9-year-old son, Hunter. She also enjoys running, hiking, working in her yard and spending time with friends and family. Come and check out one of Heather’s early morning classes at the Cordata club!
Rethink the Pool!
What do you normally think of when you hear of resistance training? Maybe using Dumbbells, Barbells, Medicine Balls, Kettlebells, or Weight Stack Machines? What about water? Water can also be used as a form of resistance training! Just ask people who have done Aqua Exercise and Hydro Therapy.
So what type of benefit can you achieve from doing resistance exercise in the water? For starters, water affords you smaller increments of resistance due to the negating of gravity and by the amount of force you put against the water. The slower you move thru the water the less drag and thus the lower amount of resistance. Whereas the faster you move thru the water the more drag and resistance you receive. This allows you to incremental increase or decrease the amount of resistance you receive in any given movement.
Performing movements in the water tend to be smoother and easier on the joints. You also have the benefit of the pressure of the water and the temperature which gives assistance to your lymphatic and circulatory system as well as helping with any inflammation.
Think of a movement that you can perform with one of the standard resistance training tools and you can just about do every single one in the water. Here at BAC, we have a variety of water resistance pieces of equipment that you can utilize in the water. From dumbbells to kickboards, to noodles. Not only can we do traditional type formats that you may be used to with traditional resistance equipment but we can also do the popular HIIT (High-Intensity Interval Training) workouts in the water!
Speedo, with its’ long history of swimwear, is now merchandising their Speedo Fit line of equipment and are teaming up with the professionals at EXOS, a nationally renowned sports performance facility in Tempe AZ, to put together an entire program in the water. YouTube has a number of videos using their products.
If you are interested in seeing how water can fit into your resistance routine please contact one of our personal training staff or check out one of our popular Aqua Aerobics Classes.
Meet Celine Mauger
Celine Mauger teaches Zumba® Fitness classes at the Cordata location every Wednesday and Friday. She strongly believes that exercising can and should be fun and enjoyable and always strives to make every class a party. Her goal is to make her routines easy to follow so that everyone moves the whole time and gets a great cardio workout. She also shows modifications throughout the class for lower impact steps. Celine holds her Group Exercise Instructor Certification through the Athletics and Fitness Association of America. Only three rules apply in Celine’s Zumba® classes: Keep moving, have fun, and smile!
In her personal life, she likes to spend time with her family: her husband Michael, with whom she moved from France 12 years ago, and their three children.
Shoulder and Neck Care Workshop
Shoulder and Neck Care Workshop: Movements for Mobility and Strength
Where: Cordata Studio, BAC
When: June 16, 2018 @ 10:00 a.m. – 12:00 p.m.
Cost: $25 for members – $35 for non-members
Instructor: Michal Retter
We often limit ourselves to repetitive common patterns rather than going through the full range of available motion in our neck and shoulders. Poor movement patterns can cause repetitive damage to the tissues in our shoulders even from simply using it in normal everyday activities (desk work, computer work, gardening work, construction work to name a few).
Particular causes of injuries can range from the obvious (trauma from a fall) to the more intricate (nerve irritation decreasing muscle strength, leading to improper joint positioning). Whether it is specific muscle weakness, or flexibility problems (both too much and too little) at muscles, ligaments, and within the joint itself, these all lead to impaired movement patterns (and pain).
In this mini-workshop we will explore tips and tactics for improving our shoulder flexibility, motion and strength.
The intention is to open our shoulders into new positions that allow a freer movement pattern. These improved motions can decrease stress to irritated tissues and also make our chosen recreational activities/exercise smoother and easier to perform.
Bring a notepad to jot down ideas and create your own shoulder recovery routine!
We will also engage in neck exercises that will make our neck muscles stronger. In this way, we are less likely to suffer a cervical sprain/strain. These exercises can prevent arthritis in the neck and degeneration in the neck joints from progressing.
You will learn: Neck Pain Relief, to Stretch the neck muscles, to restore the full range of motion in the neck and or maintain mobility if you have arthritis/ degeneration of the cervical spine, decrease neck stiffness, and prevent neck pain and upper back pain at the end of the day when you engage the computer all day, or garden or any other repetitive activity.
Rollga foam rolling hip, back, neck
Rollga foam rolling hip, back, neck series:
Hip bridge for tissue around sacral spine.
Piriformis for tissue release in the hip rotators.
Mid-back for tissue release between the shoulder blades.
Neck for tissue release for the cervical spine.
10 to 20 rolls of each position. Pain should be less than a 4 on a scale of 1-10 (1 being no pain 10 being intense pain). These exercises can be performed on a daily basis.
The Matrix S-Drive Treadmill
“A Different Kind of Push-Pull!”
– Self-Powered
– 7% fixed grade
– Front push bar for sled push
– Sled brake with eight settings provides a true-to-life weighted sled pushing experience
– Parachute brake with 11 settings gives users the feel of real parachute resistance
– Both BAC locations
Stop by both clubs to give it a try! For instruction and demonstration please talk to one of the BAC Training Staff!
Meet Lynnette Reilly
I am Lynnette Reilly and have a passion for personal training, health and wellness. I am excited to inspire and motivate you to reach whatever fitness goals you are looking to achieve. I want to enable you to move more freely through mobility, stability, strength, and flexibility.
As a youth I was on many different athletic teams, but truly began my own fitness journey after the birth of my three daughters. I felt empowered as a woman and realized how much my body was physically capable of. I found great enjoyment and a feeling of success as I began to lift weights, grow my strength, and be able to both push and pull my own body weight. Watching my own body physically change and being able to perform physical tasks with more ease was such a great feeling of achievement. Fitness has provided a sense of great accomplishment and I love helping others find that same connection with strength. It has also been an amazing outlet in giving me the energy and endurance I have needed in my daily life. I have since completed multiple races and events such as the Spartan, the Tough Mudder and the Warrior Dash. I continue to strive toward becoming a more fit individual each year.
I love to make the gym everyone’s playground. As a Functional Movement Specialist, I take my clients through a series of assessments. This allows me to prescribe the exercises that will help you move more efficiently doing the things you love the most. Whether your goals involve weight loss, strengthening, endurance or pain management. I can find the solution to meet your need. No matter what age or gender, no matter what weaknesses or inhibitions you have, I can help. Let’s begin this journey together.
Quadrupled Hip Extension Over a Bench
Glute activation and strengthening is being shown to be extremely important to lower back health and stability. For many of us, a normal day includes an inordinate amount of time in the seated position, from commuting to and from work, sitting at our desks, to sitting at the computer to watching TV. As with any underutilized muscle, the glutes will lose strength and stability due to non-use. Research now suggests that a loss of strength to the glutes can contribute to lower back issues and /or pain.
To counteract this trend it is important to include glute activation exercises to your exercise regiment. A very effective exercise for glute activation is the “quadrupled hip extension” on a bench.
To perform the exercise, kneel down on the floor and lay your torso over a bench. Slide forward until your hip bones touch the edge of the bench. While performing the exercise your goal is to maintain hip contact with the bench the entire time. This will keep your lumbar spine and pelvis in alignment during the exercise. Bend the leg you are going to work at the knee so that the hamstring is in a shortened position. This places a greater demand on the glutes to extend the hip. Lift the thigh toward the ceiling while contracting the glutes. Maintain hip contact during the entire motion. Lift the thigh as high as you can without losing contact with the bench, hold and squeeze for five seconds, then lower. Perform 5-8 reps, then repeat on opposite leg. As you become stronger you can place a dumbbell behind the knee to provide more resistance. If you have questions on how to perform this exercise correctly, please contact one of our Personal Training Staff.
Mike Locke
Fitness Director
Your Health Beyond the Gym
May is one of the busiest health observance months I know about. Here are some of the awareness programs that can have an effect on all of us. Most of this information comes from Welcoa, the Wellness Council of America. These are a few of all of the important health awareness events for May. Visit Welcoa for more.
May 6 – 12 is National Nurses Week. If you missed the celebration, its never too late to thank your nurse!
ALS Awareness Month, The ALS Association
Better Sleep Month, Better Sleep Council
Bike Month, The Communications League of American Bicyclists
Healthy Vision Month
High Blood Pressure Education Month, National Heart, Lung and Blood Institute
Lupus Awareness, Lupus Foundation of America
Mental Health Month, Mental Health America –
Melanoma / Skin Cancer Detection and Prevention Month, The American Academy of Dermatology
American Stroke Association
Regular health, vision and dental check-ups are important. Don’t forget to get yours!
Susie Landsem
Aging in Place by Design
Meet Susan Deschenes
Susan Deschenes has been certified as a Group Exercise Instructor and started teaching in 1993. She got her Personal Trainer Certification in 1995. Susan currently teaches Group Fitness Boot Camp classes at the Downtown club on Mondays and Wednesdays. She also teaches yoga, pilates, spin, bench, floor and senior fitness classes.