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
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!
Both Clubs Closing Early on Jan 13th
Both Clubs will close at 6:00pm on Saturday January 13, 2018 for our annual staff party.
Welcome New Members
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
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 CumminsTouching the top of Mount Baker. |
3rd Place – Toni BrooksSurfing. |
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Photo Contest Entries
Tracy Gray has done 13 races...he stays in shape taking boot camp and being at the gym. He has placed in that top 10 in his age group by staying active and involved with group classes.
Mack family
Don Cummins touching the top of Mount Baker.
Mitch Winterburn sunset fishing at Lake Fazon early August.
Staying in shape at BAC gave me the confidence to enter a race (Bigfoot 45) and circumnavigate Mt. Saint Helens this summer! It took me 13 hours and 53 minutes. This is a selfie I took during the first half of the race. Thank you BAC! - Kelly McCuistion
Sunset at Birch Bay - by Jarett Seiden
Vernon Barr shared this photo of Slater Road. Getting to beautiful places like this is one of the reasons he uses the Athletic Club.
My daughter throwing a rock into the river! - Brandi Whitchurch
My adventure this summer at the Winchester Mountain Lookout in Mount Baker Snoqualmie Forest. - Sanae Kato
My first ever snorkel on the Great Barrier Reef in Australia no less. What a rush! -
LeeAnn and John Lehni
Artist Point. Erica Larsen & kids, Daniel, Nathan & Vivian.
Chad Larsen and kids at Artist Point.
Toni Brooks - Photo Contest
Vernon Barr shared this photo.
Vernon Barr shared this photo.
5 Components of a Sound Fitness Program
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
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
Meet Sean Locke
Growing up an athlete in the Ferndale area, Sean lettered in Football and Baseball during his career at Ferndale High School. After High School Sean continued his baseball career in college playing for the Skagit Valley College Cardinals, Western Washington Vikings as well as the Bellingham Bells in 2014. Sean received his bachelors of science from WWU in Kinesiology focusing in the area of sports psychology, in which he often references in his coaching, training, and physical therapy. Sean has volunteered as assistant football coach at Bellingham High School, been a Physical Therapy Aide at Performance Physical Therapy, and an associate at Fairhaven Runners. He is certified by the National Strength and Conditioning Association (Certified Strength and Conditioning Specialist) and by RMAX International (TACFIT Instructor). Currently Sean is enrolled in the Physical Therapy Assistant program at Whatcom Community College, where he working towards growing his skills in rehabilitation exercise and performance training. Sean enjoys weight training, trail running, paddle boarding, mountain biking, coaching, playing guitar and spending time with his family, friends and dog Koda.
Equalizer Single Bar Row
For the equalizer single bar row, lie on your back with knees bent and feet flat on the floor. The Equalizer should be placed above you with the feet of the Equalizer on either side of your rib cage and with the top aligned with your mid-chest. Grasp the bends on the top bar with an overhand grip. Lift your hips off the floor into a hip bridge position. While maintaining the hip bridge pull yourself up toward the top bar. Pause then lower yourself back down toward the floor and repeat for the prescribed number of repetitions. For variation you may also use an underhand grip or an alternating grip.
Meet Alexa Thompson
Alexa Thompson is a graduate of Western Washington University’s Kinesiology Department and is a certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. Alexa is a former Varsity Crew member with WWU’s Women’s Varsity Crew team. In her final season, Alexa’s Varsity 4 boat finished third in the nation in NCAA Division II Nationals. She and her teammates also successfully defended their third consecutive title as of “Best in the West” for a Varsity 4. So if you have any questions about how to get the most out of our Concept II rowing machine workout Alexa would be happy to give you a lesson. As you can imagine Alexa has logged a significant amount of training miles during her tenure with WWU.
Alexa has also been an assistant select soccer coach for the FC Rangers program here in Whatcom County and former High School Soccer player. Besides training at BAC Alexa also teaches Physical Education in the Kinesiology Dept. at WWU. As her rowing career has ended Alexa now fills her athletic time with hiking, running, and weight training. She also tries to get home to Edmonds to see her dog Libby, a black lab/whippet mix, and also spend a little time with her parents.