½ Kneel Wall Upper Spine Mobility

Our mid-thoracic spine (mid-back) is a very mobile joint. It allows us to rotate our shoulders, twisting left and right. The ½ Knee Wall Upper Spine Mobility exercise is great for helping us maintain the motion in this area of the spine.

To perform the exercise, place a pad next to a wall to protect your knee on the ground. Kneel down on the pad in a ½ kneel position parallel to the wall. One knee should be up at 90 degrees and the other knee down at 90 degrees on the pad. The raised knee should be the one away from the wall.

Take a yoga block, turn it lengthwise, and place it against the wall and your hip. You should be close enough to the wall to trap the block between your hip and the wall. This forces your hips to be still during the exercise.

Place the palm of your hand (arm nearest the wall) against the wall parallel to the ground. The thumb should be pointing down. Image the numbers on a clock 9-10-11-12-1-2-3. To begin the motion, take a breath and then exhale as you rotate your head to look over the shoulder nearest the wall. Move your palm and arm around the numbers on the clock. Your palm should not lose contact with the wall and your arm should remain straight. Only go as far as your range of motion will allow. Do not force the motion. Return back to the starting position and repeat 10-12 times then switch to the opposite
side.

This exercise is especially good for those of you who play golf, racquetball, pickleball, and other rotation type sports and activities.

If you have questions on how to perform this exercise properly please speak to one of our personal training staff.

Mike Locke
Fitness Director

REVOLUTION

Our new cycling program “REVOLUTION” is up and running! We have been thrilled with the way things are ?rolling?out! It’s been going so well we’ve decided to add another evening class on Thursday nights from 5:45 – 6:45 p.m. taught by Liza.

Jeremy, the program director, is currently monitoring the class sizes, and working on the most effective way to handle any full cycling classes we might have. Here are a few reminders if you are taking the class:

  • Let the instructor know if it?s your first time, so they can get you set up properly on the bike.
  • You cannot reserve a bike for anyone else. You need to physically be in the building to take a class.
  • If you see a new member coming in to take the class, please welcome them to BAC. We realize how difficult it is coming in for the first time when you don’t know the routine.

Because the Downtown studio is the only place we can offer cycling classes, we are moving the 5:30 – 6:30 p.m. RIPPED/HIIT class to the Cordata gym. Jeri and Heather will continue to teach this class and are excited to have more room for options and hoping to get more new faces in the class over the New Year. If you have any questions about any of our classes, please look up the class descriptions on our BAC website.

We also want to welcome Frederica to our Yoga staff! Freddie is teaching a class at the Downtown club from 6:45 – 8:00 p.m. on Tuesday nights. If you haven’t taken her class yet, please check it out! And if it’s your first Yoga class, just let her know before you begin, so she can go over any options you might need. Enjoy the holiday season? and we look forward to seeing you in the studio!

Jeri Winterburn
Group Exercise Director

Parents Afternoon Out

Every parent has a few odds and ends to finish up around the New Year, so we’re offering an ‘Afternoon Out’ twice during winter break! Kids can enjoy craft time, racquetball, swimming, and a pizza lunch while you…relax!

Dates: Thursday, Dec 27th & Tuesday, Jan 1st @ 12:00 p.m. -3:00 p.m.
Cost: Members $20 / Child of Member $25 / Non Members $30 / Siblings $3 off
Ages: 4yrs-11yrs

Winter Nutrition Tips

For many of us, December means not only holidays but lots of gatherings and food! Here are a few tips to help you navigate the food scene with confidence and success!

1. Avoid the RESTRICTION mindset, instead try adopting the mindset that you’ve made a CHOICE for yourself and your health? It’s been shown in studies on willpower that when people go into diets or settings with the mindset that they’re not allowed to have something, it becomes the focus of their attention and depletes their willpower. What’s more is that when willpower diminishes, blood sugar decreases, and you actually become hungry? especially for that little something which you’ve been denying yourself! Never fear, there are a number of actions you can take to avoid breaking.

a. Load up on fat, protein, fiber, and greens! Rather than completely denying yourself and depleting your willpower, try planning ahead. Get your nutrients in early in the day. When you enter a holiday dinner, eat veggies first! Or if you’re headed to a gathering where there aren’t likely to be healthy options, have a small healthy snack before you go so you’re not as hungry.

b. Find a high protein/fat snack to munch on if you’re feeling overwhelmed by all the goodies you’re trying to avoid. Remember that blood sugar crash that happens when willpower is used up? If you can find something else to eat to keep your blood sugar stable, you’ll feel less inclined to eat all the cookies on the platter.

2. Stay physically active! As a member of Bellingham Athletic Club, you have access to spectacular facilities! If you find yourself tight on time or unable to get to the gym, a simple walk will do too. Ask your friends or family if they?ll join you on a walk after dinner, you may be surprised by how many are happy to partake in a bit of movement.

3. Don’t forget to enjoy yourself! You’re not making a mistake when you enjoy a slice of pie your sister baked or meet with your friends for holiday drinks – that is part of being human and enjoying life! Allow yourself the freedom to enjoy yourself, knowing that you can still achieve your goals without alienating or completely restricting yourself. Plan ahead, try your best, and remember that the holidays are a time for rejoicing.

If you have questions or would like to learn more, please contact me at shelby.ntp@gmail.com!

Shelby O’Hagan
Nutrition Consultant

Family Swim Time Extended

Winter break is also a very popular time for family swim! To accommodate our members and swim lesson families,
we are offering extra family swim times during the break. Take a look at the schedule below and come swim with us
over the Holidays!

 

Swim Safety Course

Happy Holidays Folks! We have all learned a lot this year! We’ve watched kids in our program grow in their abilities – from gaining the confidence to blast off the wall on their own for the first time to finally mastering their flip turns, all of our swimmers have “leveled up” their swimming skills. As the year winds down and our usual sessions come to a close, we have decided to offer a new type of course. This is a short, one-week Safety Course, open to all ages and skill levels! In this course, students will learn essential survival skills including survival strokes, breathing and stabilization skills, treading water, lifejacket safety, emergency preparedness, and a little bit of playtime! The course consists of two hour-long classes, and we will offer the safety course twice over the winter break. If your kiddos could use a brush-up on their safety skills or you’re just looking for something to do over the break, sign up at the front desk or give us a call at (360) 676-1800.

Safety Class
Session 1: December 18 & 20, 12:30-1:30PM
Session 2: January 1 & 3, 4-5PM
Cost: $20 Members – $25 Non-members
Signup Deadlines: Monday, December 17th (Session 1) & Monday, December 31st (Session 2)
* Note: Minimum of 5 students registered to run*

Holiday Hours

Christmas Eve, December 24th

Both clubs close at 12:00 p.m.
Kids club is open from 8:30 a.m. – 12:00 p.m.

Christmas Day, December 25th

Both clubs closed

New Year’s Eve, December 31st

Both clubs close at 2:00 p.m.
Kids club is open from 8:30 a.m. – 12:00 p.m.

New Year’s Day,  January 1st

Cordata 7:00 a.m. – 7:00 p.m.
Downtown 7:00 a.m. – 2:00 p.m.
Kids Club 8:00 a.m. – 12:00 p.m.

Junior Racquetball Lessons

The next Junior Racquetball Lessons will begin the week of  January 1, 2019, and run through the week of January 22nd. 4 weeks, 8 lessons (no class on January 1). There will be offerings for all levels. Open to Members and Non Members! Sign up at the Cordata Facility front desk!

BEGINNERS:
Mon/Wed 5:00—5:45 pm

INTERMEDIATES:
Tues/Thurs 5:00—5:45 pm

ADVANCED:
Tues/Thurs 4:15—5:00 pm

$48 – Member
$54 – Child of Member
$60 – Non Member

All classes are taught by Club Pro, Wanda Collins. Wanda has been teaching juniors for 20 years and is currently Director of Junior Development on the board of the Washington Racquetball Assoc.

Washington State Doubles Tournament

Mark this date on your Calendar! January 19-20, 2019. The Washington Racquetball Association will be hosting the Washington State Doubles Tournament at Bellingham Athletic Club! We are looking forward to bring players from all over the state up to Bellingham to play for the weekend.

This event is a qualifier for the USAR National Doubles. Cost is $75 for up to two divisions. IF you register by December 7, you will receive $10 off your entry fee.

We have lots of doubles players in Bellingham, so find your partner and bring your A-Game, lets
represent!

Please contact Jessie if you have any questions about registering, she’s happy to help. This is going to
be a really fun event, let’s make it one of the best!

R2 Sports link

Kids Martial Arts

Has your child expressed interest in trying out martial arts? Do you feel like your child can benefit from the life skills martial arts teaches? Starting Tuesday, November 27th, Tanner Simpson, a local world champion martial artist and first-degree black belt, has created a martial arts program at Bellingham Athletic Club! Tanner has trained in the martial arts for over 15 years and is recognized by 3 different organizations for his teaching prowess. He earned the title of world champion in 2014 and he is now actively working at achieving his goal of opening his own martial arts school under the Rock Solid brand. If you or someone you know is interested, feel free to contact Tanner at 360-383-7376 or check out Rock Solid online for more information!

At Cordata
Tuesdays & Thursdays from 4:00 – 4:30 for ages 4-6
Tuesdays & Thursdays from 4:45 – 5:15 for ages 7-11
Cost: $20 for 3-day trial