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FUEL

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Looking to improve your nutrition and lose body fat the right way? Check out FUEL, an individual or small group class with our Certified Nutrition Coach, Tina Schumacher. Fuel your body the right way, lose body fat, develop lean muscle and create habit-based changes striving for long term health and performance. This program provides accountability, support, and the most recent science-based nutrition information to get the results you want.

When: Six session nutrition program–not six week–starts week of Jan 29 – day and evening times available.
Cost: $249 for members – $259 for non-members for small group; $300 for members $320 for non members for individuals.
Sign up today at the Front Desk!

Please contact Tina Schumacher at (360) 393-7777 or fuel@bellinghamathleticclub.com to answer any questions.

New Pickleball Schedule

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We have reserved additional time for pickleball on Sunday mornings from 9:00 – 11:00 a.m. So if you haven’t tried this very popular sport, now’s your chance.

Pickleball time is offered 6 days a week in the Cordata gym.
Monday/Wednesday/Friday 1:00 – 4:00 p.m.
Tuesday/Thursday 2:00 – 4:00 p.m.
Sun: 9:00 – 11:00 a.m.
Come join in the fun. Doubles only. Open to members only. No charge.
Contact Wanda Collins

Meet Crystal Cartner

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Originally from Tucson Arizona, Crystal has been active in sports her entire life from running cross country in high school to competing as a figure skater. Crystal’s real passion is snowboarding, which she has been an active participant since seventh grade and is now a professional snowboarder. Her love for sports and outdoor activities eventually led to a passion for helping people get in shape and improve their quality of life. For that reason Crystal became a personal trainer in 2014 and is certified by the NFPT. Since that time Crystal has actively helped her clients change their lives whether it be losing weight, improving their fitness level, or just improving their overall health. If you would like to make changes to your health, fitness, or performance Crystal would welcome the opportunity to assist you in any way.

New Yoga Class on Thursdays

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There will be a new yoga class on Thursday morning from 9:30-10:45 a.m. at the downtown club with Leslie. Everyone can use a little more zen in their lives!

Meet Seth Kotzman

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Seth Kotzman grew up in Shawnee, Kansas before coming to Bellingham for school in 2011. While at WWU, Seth studied kinesiology and captained the school’s ultimate Frisbee club team for two years. Seth has played ultimate Frisbee at the highest levels for the pro-am team in Seattle and had the chance to compete in Italy at the World Championships in 2014 where they took a silver medal. Outside of working at BAC, Seth is a teaching assistant at Cedar Tree Montessori School, coaching the ultimate Frisbee team at WWU, and has been accepted into Chiropractic School in the fall of 2018. Seth currently holds certifications as a Certified Strength and Conditioning Specialist from the NSCA and USA Track and Field Level 1 Coach. In his free time you can typically find Seth playing cards with friend’s downtown, playing or watching any sport he can find, or searching the city for the best live music!

Welcome New Members

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Happy 2018! A new year means lot s of New Resolutions, which will bring locals into BAC! As regular gym -goers, it’s our job to be courteous to new members. So if you see someone struggling with equipment, give them a pointer or two! A little patience and kindness can help new members adjust to the rhythm and routine of BAC!

Photo Contest 2017 Gallery

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Thank you to all who submitted photos that highlight all the great things our members are able to do because they stay in shape here at BAC! We are very excited to share all the adventures our BAC members are having while away from the clubs.

1st Place – Mitch Winterburn

Sunset fishing at Lake Fazon early August.
Mitch will receive a $100 gift card to a local restaurant of his choosing!

2nd Place – Don Cummins

Touching the top of Mount Baker.
Winner of a $75 gift card to a local restaurant of his choosing.

3rd Place – Toni Brooks

Surfing.
Winner of a $50 gift card to a local restaurant of her choosing.

Photo Contest Entries

5 Components of a Sound Fitness Program

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1. Mobility
– Tissue: Fascial Tissue that is able to move freely
– Joints: Bones able to articulate freely through the Range of Motion.

Achieved through Foam Rolling, Massage Stick, Therapy Ball, or Massage Therapist.

2. Resistance
– Increase Muscle Mass
– Increase Strength
– Increase Power

Achieved through Resistance Training via loads provided by: Body Weight, Free Weights, Tubing/Bands, Medicine Ball, Water, and/or Selectorized Weight Equipment. Muscle Mass to increase and maintain metabolism. Strength to engage in normal everyday leisure activity movements. Power to react quickly and recover.

3. Endurance
– Anaerobic
– Aerobic

Achieved through Interval Training (short bursts of intense activity alternating with active or complete rest determined by Ratings of Perceived Effort or Heart Rate) and Continuous Training (extended exercise at moderate to moderately high level determined by Ratings of Perceived Effort or Heart Rate).

4. Flexibility
– Muscular
– Fascial

Achieved by elongating Fascial and Muscle Tissue through prolonged duration stretching exercise (Duration can be 20 -60 seconds in length). Can be self-directed or by participating in Yoga.

5. Recovery
– Nutrition
– Rest

Achieved in eating a balanced diet with a good mixture of fruits, vegetables, protein (meat, dairy, legumes, seeds, and nuts), complex carbohydrates, and hydration. Appropriate number of hours of sleep supplemented with naps when allowed. 

Our BAC Personal Training Staff is available to help answer your questions on any or all of these components and how you can best assimilate them into your training regiment.

Leg Strength Supports Aging in Place

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A key component of staying in your home is based on your overall fitness and health. The daily chores of laundry, groceries and vacuuming require strength and balance. Gardening, washing cars and mowing the lawn take endurance. The better fit you are, the more likely you’ll be able to continue to do the things you love for a long time.

It Starts With the Legs
Healthy legs are what keeps you mobile. The stronger your legs are, the easier it is to do just about everything. Healthy leg muscles makes it easier to do cardio work, from walking to working out on the elliptical machine. Leg strengthening exercises help to build endurance. Strengthening and improving endurance will help you have a healthier heart and overall fitness.

Good balance is essential to safety. Falls are the leading cause of injury for the 65 + group in the USA. Developing your core muscles help improve balance. Increasing your fitness, particularly leg strength and balance, will help prevent falls.

Leg Strength and Brain Health
Studies at the Kings College London have found that leg muscle strength is a significant indicator of a healthy brain. This 10 year study of twins found that the twin who had stronger legs had less age related brain changes than the other. Good fitness promotes mental well being and increases your ability to be independent.

How to Build Leg Muscles
Lunges and squats are some of the most efficient exercises to build leg muscles. Here are some more ideas: Hip extension, Knee Extensions, Calf raises, Ankle circles.
*Check with your doctor before you start any sort of fitness routine

Leg Strength and Overall Health
We all know that physical fitness is essential to a healthy life. Exercise can keep the heart stay healthy, keeps many diseases at bay and is essential to overall well-being. Strength training is important for every part of your body, and the first place to start is with the legs.
Susie Landsem
Aging in Place by Design