Fitness Programs

We realize that each member is unique. Therefore we offer a variety of fitness, athletic, and therapeutic programs designed to address each person’s specific needs and goals:

Activtrax

When you sign-up for the Activtrax program, you take a short strength test, list your goals, the time you have devoted to your workout and some other pertinent information.  Once we input your information in the computer it will print out a workout for you each time you come to the club.  You simply pick-up your workout, fill in your repetitions and turn it in.  The seat settings are listed for you with the different weights used.  The program will adapt with you and progress, as you become fitter.  The program changes your workout so that you train in different ways, which is great for keeping your body adapting to different styles.  This is a great program to get you on track and keep you challenged. Click to Open Activtrax Website

ActivTrax

Fitness Assessments

One of our certified personal training staff will measure body composition through a series of tests and measurements including: blood pressure, body circumferences, and bioimpedence to measure body fat.

Personal Training

We offer a certified professional staff of trainers who can customize a program to meet your special needs and also educate you and motivate you to meet your goals. Trainers can be hired by the session or a series of sessions. See our personal training program page for more information

Sports Performance Training

Our belief is that the athletic process is perpetual. It is epitomized by the strive for continual unending improvement with the purpose of refining athletic potential into successful athletic performance. As coaches our mission is to utilize the latest training methods and technology to provide a sports performance foundation upon which each participant can build the skills necessary to become faster, stronger, and more explosive. Our goal is to make “Complete Athletes”. To that end we offer a variety of Sports Performance programs for each athlete’s specific requirements. See our Sports Performance page for more information.

Youth Fitness

Children need opportunities to become fit, just like adults! Our Fit Kids program introduces children to the benefits of fitness. Children learn how to safely and effectively participate in strength, aerobic, and flexibility training activities.

Now more than ever our physical health has become a priority. We all are aware of the benefits we can reap from maintaining a healthy active lifestyle but we also live in an era, where time is a precious commodity. Selecting exercises that are appropriate, time-effective, and meet your personal goals can be a challenge. A Personal Trainer is an excellent resource for anyone who wants to make physical activity a regular part of their day. At Bellingham Athletic Club we are proud to have a group of highly skilled professional people on our Personal Training Staff that are dedicated to providing you with the education and motivation that you need to succeed. Here at BAC we have a number of programming options:

Personal Training Single Session

BAC Personal Trainers may be hired by the hour to design and implement a training session just for you. Trainers charge on average $55-$65 per hour and $35-$45 per half hour for BAC members.

Personal Training Multiple Sessions

Learning a new workout regimen can be a little overwhelming. Testing our powers of memory and comprehension. Hiring a Trainer for more than one session ensures that you feel comfortable with your new routine before you try it solo. People also discover that working with a trainer gives them the motivation to not only work a little harder but assures them that the exercises they are doing are efficient, safe, and get results. A 5% discount is given for purchasing 6 sessions or more and a 10% discount is given for purchasing 12 sessions or more.

Semi-private Personal Training Sessions

The success of your exercise routine can be directly linked to your consistency and enjoyment. Exercising with a friend or family member can add a level of accountability and fun to the exercise experience. For that reason we offer Semi-private Training Sessions where you and a friend or family member can train together under the guidance of one of our Training Staff. Trainers charge on average $25 to $35 per hour for BAC members. A 5% discount is given for purchasing 6 sessions or more and a 10% discount is given for purchasing 12 sessions or more.

Joining BAC and participating in our Orientation program are the first two steps to making exercise a regular part of your life. Please consider using Personal Training to assist you with maintaining your level of enthusiasm and momentum. Physical Activity and exercise are lifelong pursuits, let us help you realize your goals.

Gravity

BAC Downtown proudly introduces our newest exercise system GTS Gravity. GTS Gravity uses an individual’s body weight as resistance, utilizes a cable and pulley system and free-motion glideboard. Adjustable to nine different levels of resistance, the machine engages all major muscle groups and facilitates more than 250 strength training, stretching and Pilates exercises. Space is limited to 4 participants for 45-minute classes.

Members are attracted to personal training sessions on GTS, either in one-on-one or small group sessions. With GTS, there is no moving around or waiting for equipment. Members also enjoy lower prices for training in small groups on GTS while they continue to receive the personal attention so important to the successful personal training experience.

$48/1x per week Member
$60/1x per week Non-Member

Please contact BAC Downtown for class times, dates, and availability.

FUEL

Looking to improve your nutrition and lose body fat the right way? Check out Fuel, a small group class with our Certified Nutrition Coach, Tina Schumacher (fuel@bellinghamathleticclub.com). 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. Session include: Food journal review, private body composition consult and current nutritional science education.

Weights for Women

Get the benefits of a personal training session in a dynamic group atmosphere!  Our Weights for Women program runs throughout the year.  Sessions are two days per week for 75 minutes.  For more information and start dates, please contact the front desk.  See Flier.

$64/Month Member
$84/Month Non-Member

Coach Mike Locke is the Director of Fitness and Sports Performance at Bellingham Athletic Club where he and Coach Randy Huntington, a professional Sports Performance coach and USTAF Master’s Track Coach, developed BAC’s Sports Performance Program. Coach Locke has successfully worked with many local middle school, high school, college, and professional athletes. Here are some of the organizations that have utilized Coach Locke’s expertise.

  • Bellingham Track Club
  • Bellingham A.A.U. Girls Basketball
  • F.C. Ranger Soccer
  • Bellingham High School Boy’s Basketball
  • Sehome High School Football
  • Squalicum High School Boy’s Basketball
  • Whatcom Community College Men’s Basketball
  • Western Washington University Football
  • One on One Performance Coaching – One on One Performance Coaching is meant for the athlete who needs and wants more individualized attention. Sessions are designed to meet the specific needs of each athlete. Training sessions are arranged by appointment with one of our Performance Coaching Staff. Please contact BAC Director of Fitness and Sports Performance, Mike Locke, for more information.

Onsite Performance Training

Now teams can receive training at their facility. Costs vary depending on the needs of the team. Please contact Mike Locke to schedule the session.

Weekend Warrior Syndrome

by BAC Staff on June 30, 2019

Strategies for reducing the risk of Weekend Warrior injuries:

• Warm-up thoroughly prior to activity participation. A warm-up should include general body warm-up with light jogging and/or calisthenics. Tissue mobilization and release using a massage stick, foam roller or lacrosse ball. Short duration (10-20 sec) stretching exercises encompassing the major muscle groups 2-3 times on each.

• Warm-down after activity participation. Walk or do some light jogging to help flush out your system. Foam rolling, massage stick of the muscles used in the activity. Longer duration stretching (30-60 sec) for major muscles 2-3 times each.

• Recovery using massage, cryotherapy (cold) ice or an ice bath, whirlpool for the heat and jets, and pool for mobility and off-loading joints.

• Listen to your body. Don’t try to block out and push through what your body is trying to tell you. Know when to say when!

• Change up your activities. Repetitive participation can lead to overuse injuries.

• Try to balance activity during the week with activity on the weekend.

Categories: Fitness

Jump In!

by BAC Staff on May 30, 2019

by Mike Locke, Fitness Director

1. Reduce overuse injuries. The repetitive stress of intense, specialized training contributes to overuse injuries. Depending on water depth, aquatic training can reduce impact up to 85%, resulting in less stress and reducing the likelihood of injury.

2. Supplement land training. Many land moves can be mimicked in water, and clients can practice movement patterns without worrying about impact. Shallow water is beneficial for vertical jump training, transitional depths are good for racquet sports training, and deep water is valuable for long-distance training.

3. Add variety or overcome training plateaus. Water provides resistance in multiple planes of movement, allowing for new types of overload. Working in a different environment reduces boredom and adds fresh challenges.

4. Increase muscle strength. Cardiovascular and muscle endurance training can occur concurrently in the water. Correct training techniques and equipment make it possible to build strength.

5. Supplement speed and sports training. Coaches can teach sport-specific moves in the water. Aquatic training improves core muscle recruitment to stabilize the body against the water’s forces.

6. Facilitate post-workout recovery. The hydrostatic pressure from immersion increases circulation, reduces swelling, and enhances recovery. Water training provides a comfortable environment for active-rest workouts.

Categories: Aquatics, Fitness, Workout Library

Weight Stacks

by BAC Staff on March 28, 2019

At BAC we feature Cybex Selectorized Weight Stack Circuits comprised of VR-1 and VR-3 models.

Cybex VR-1 models have numbered weight stacks and either come with the same size plates in the entire stack or have a graduated weight stack that has smaller plates then transition into larger ones. The numbers on the plates provide an index as to how many plates there are. The plate number does not reflect the amount of weight each plate represents they are for index purposes. Each machine also has an add-on plate that hangs right next to the weight stack to make smaller weight increases.

Cybex VR-3 models have the approximate weight imprinted on plates and progress in 20lb increments. To one side of each stack are 3-round 5lb add on weights to allow 5lb increases prior to moving to the next plate.

Cybex Selectorized Weight Stack Equipment are variable resistance machines, which means as the resistance is lifted the weight changes through the range of motion giving more resistance when you have a mechanical advantage and less resistance when you do not. To allow the machine to efficiently deliver the appropriate resistance through the range of motion the user needs to move the resistance at a slow controlled speed. A typical recommendation is a 2-4 second lift, 1-2 second pause, and a 4-6 second lowering then repeat.

If you have any questions regarding the usage of our Cybex Equipment please see one of our BAC Personal Training Staff. They would be happy to help!

Categories: Equipment, Fitness

Treadmill Q & A

by BAC Staff on March 18, 2019

What is the lowest speed the Treadmill begins with?: .5 mph

What is the Highest Speed the Treadmill will run?: 12 mph

What is the Lowest % Grade/Incline the Treadmill will do?: 0% Grade/Incline

What is the Highest % Grade/Incline the Treadmill will do?: 15% *Woodway Performance Treadmill will Incline to 25% Grade.

Once we adapt to our initial treadmill workout intensity what variables can we manipulate to create a progressively challenging workout?:
1. Speed/mph: walk, jog, or run at a faster speed.
2. % Grade/incline: increase the height of the treadmill to walk, jog, or run up an increasingly higher incline.
3. Duration: Increase the amount of time you walk, jog, or run.
4. Load: Increase the amount of weight you carry while walking, jogging, or running i.e. weighted vest.

Trivia: Walking at 1% grade/incline is equivalent to walking on flat ground.

Categories: Equipment, Fitness

Stability Ball T-spine Extension

by BAC Staff on February 9, 2019

Preparation: Knees and hips close to the stability ball with hips back toward heels. Chest and abdomen lying on the ball with both hands behind the head. Spine should be in a neutral position.

Movement: From initial position lift the upper chest, shoulders and head up off the ball. Note it is a very small motion. The goal is to get into T-spine (Thoracic Spine) extension. Thighs, hips, and abdomen should remain in contact with the ball. Slowly lower back to the start and repeat.

Benefit: Most daily activities we participate in we have a forward flexed posture. T-spine extension assists us in not only strengthening the area but helping our mobility in our upper back. If you have questions regarding this exercise please contact one of our Personal Training Staff.

Categories: Equipment, Fitness, Workout Library

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Mike Locke
Mike Locke
Fitness Director, Director of Sports Performance

As a trainer, Mike’s greatest satisfaction is derived from helping you meet “Life’s” many challenges and succeeding. Beginning in the Fitness Industry in 1981 and a BAC employee since 1985 Mike has garnered over three decades worth of experience in Fitness, Rehabilitation, and Sports Performance. His clientele range from individuals new to exercise to older adults, from post-therapy patients to athletes from elementary age through high school and collegiate to professional.

“An athlete resides within each one of us,” states Mike. “No matter our age or gender, we compete each and every day in the biggest race of all…the Human Race”.

He is the recipient of the Northwest Athletic Club Association (NACA) Fitness Director of the Year Award in 1992 and the National Volunteer Service Citation from the Arthritis Foundation 2000.

When not coaching and training athletes and clients, Mike enjoys weight training, racquetball, golf, watching football and baseball, reading fiction and non-fiction books, music, movies, working around his property, and most importantly spending time with his wife and their two kids.

“With deeper understanding comes greater benefit.”
Coach Locke 2009

Western Washington University (B.A. Exercise Science and M.Ed. Exercise Physiology) and is certified by: the National Strength and Conditioning Association (Certified Strength and Conditioning Specialist), Circular Strength Training (Head Coach), SPARQ (Coach), and the American Kettlebell Club (AKC Coach), A.C.E. Personal Trainer, AmPRO
Alexa Thompson
Personal Trainer

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.

Cindy Olavarri
Cindy Olavarri MA ACSM
Personal Trainer

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.

American College of Sports Medicine, Advanced Personal Trainer
Crystal Cartner
Personal Trainer

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.

Doug Salmon
Personal Trainer

Doug is a graduate of Cal State Northridge with a B.A. in Physical Education. He received his Masters of Science Degree in Physical Education from the University of Tennessee. Doug is a certified by the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist. Before coming to BAC Doug worked as the Head Strength Coach at Utah State University for 6 years and at Southern Illinois University for 9 years. Doug enjoys working one on one with clients assisting them in reaching their goals as well as helping athletes of all ages develop and refine their athletic ability. Outside BAC Doug is an avid runner and weight trainer.

B.A. in Physical Education
Lesley Jones-Steinmetz
Personal Trainer

Lesley is both an experienced Personal trainer and Fitness/Pilates Instructor. Her philosophy is helping clients to achieve healthy living through balancing work and family. Lesley firmly believes that making time for Fitness is essential for healthy living. She has also run weight loss clinics teaching clients the jmportance of sound nutrition and exercise. Lesley works with a wide variety of people of all ages and fitness levels. In her spare time, Lesley spends time with her husband Oly chasing after their 2 sons, Luke and Matthew. Lesley also loves to run, bike, read, garden, and work on additional Fitness related certifications.

Lynnette Reilly
Personal Trainer/Group Fitness Instructor

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.

ACE Certified Trainer 14 years; Pilates Mat 1and 2, Barrel and Apparatus Certified; KB Certified; FMS Certified; Circular Strength Training Certified
Sean Locke
Fitness, Personal Training

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.

BS CSCS TACFIT
Sean White
Personal Trainer

Sean White, moved to Bellingham from Elburn, Illinois to attend WWU. For those of you not familiar with Elburn it is a suburb west of Chicago. Sean attended DePaul University for two years prior to transferring to WWU where in 2017 he obtained his BS in Kinesiology. He will be attending graduate school this fall and will be a graduate assistant in the Kinesiology Dept. at WWU. Sean is a certified personal trainer, CSCS, through the National Strength and Conditioning Association. 

An avid hockey player and snowboarder from a young age, Sean also enjoys playing golf and is a car enthusiast who loves working on his car. Being from the Chicago area he is a diehard Bears, Blackhawks, Bulls, and Cubs fan. Sean tries to take in Cubs games at Wrigley field when he is home during the season.

Howard, Sean’s 3 ½-year-old retriever/hound mix, keeps him company and on the go with his boundless energy.

After his post-graduate studies are over Sean hopes to see how he can meld the physical therapy and strength coach fields into a career path.  Sean working with members of all ages and abilities.

Tiffany Morton
Express Programs Director/Personal Trainer

Tiffany Morton has been working as a personal trainer at the Bellingham Athletic Club since 1998. During that time she has started several programs that you will still see at the club today such as Weights for Women, Biggest Winner, and Dino Muscles. She managed Kids Club for several years and is still passionate about working with children and helping them lead an active and nutritious life. She has also worked with and directed several clients and small groups through the journey of weight loss.

Tiffany graduated from Western Washington University in 1998 and received her Bachelor’s Degree in Exercise Science. Shortly after, she got her CSCS certification through the National Strength and Conditioning Association. Since then she has attended local and international fitness conventions. She is also a certified trainer in Gravity (GTS), American Kettlebell club (AKC), and circular strength training (CTS). She has an in-depth understanding of the Omega Wave System. Tiffany knows that people change as well as our knowledge of the body and credits the BAC in helping her constantly stay updated with the most current knowledge of training the body. She has also learned a lot just from working with so many different clients.

“I enjoy working with clients of all ages and fitness levels, my job is to challenge each person to find their own greatest potential.” Tiffany loves her job and loves being active herself. Some of her favorite activities include snowboarding, running, yoga, “playing” with kettlebells and clubbells, and, of course, spending time with her family.

“Being active will always be and important part of my life, it has helped me to endure sickness as well as childbirth- I understand it’s importance and am lucky enough to enjoy it.”

B.A.