Let me ask you a question.  What does it mean to have a strong core?  Take a second to think about it. 

 

If you said something like, "it means your abdominals are strong," you're wrong and not the only one to think this.

 

Core is a fancy, fitness buzz word that actually refers to your entire trunk, which includes all of the muscles between your shoulders and hips.  In athletics, the core is viewed as the origin for all movements , so it's critical that it is healthy and strong. 

 

Your abs and spine work together to keep you upright and functioning.  Here's the problem.  If you only do spinal flexion moves, like crunches, and no spinal extension moves, like supermans, the balance between the two is lost and you could cause yourself back pain.  The muscles in your back and stomach need to be equally strong.

 

Good news!  Fixing this is simple.  In your workout make sure you have a move to benefit your abs, one for your obliques and one for your back.

 

 

--10 to 20 SLOW crunches on swiss ball

--side hover right (hold for at least 30 sec)

--side hover on left

--10 to 20 SLOW superman crunches (facedown)

 

 

--TRX suspended crunches, 45 sec

--V-sit twist with medicine ball, 30-45 sec

--TRX overhead back extension, 45 sec

--Standing ab wheels, 30-45 sec

 

If you have questions or need a demonstration of the above workouts email Casey@BayAthleticClub.com

 

"I love baking and decorating Christmas cookies with my kids.  Then I love heading to the club to burn them off!"--Brenda Butch

 

 

"I enjoy Christmas Eve with my family.  We go to church and open presents together."--Jere Standen

 

 

"Just being together.  It's usually hard for the family to be all together at once, but we always find a way to make it work during the holidays."--Terri Thuss

 

 

"Having all my kids at home, because no matter how old you get, you never tire of looking at your amazing children!"--Betty Grueter

 by Tracie Werblow, Asst. Manager

 

HEY LADIES! Have you tried InensiSHE?  It's the Tuesday morning 6 a.m. sensation that has dozens of women starting their day on the right foot.  The class was created by certified personal trainer Kelly Bowlin and has grown into an early morning favorite.  The class consists of high energy cardio intervals and strength training stations.  It's a total body workout for all levels!  Meet Kelly and the ladies in the Women's Express Room.  Don't fret about space--Kelly makes it work (or moves it to the studio downstairs!)

 

Questions or comments on classes?  Email Tracie@BayAthleticClub.com.

 

BAC loves to inspire and one of the most rewarding groups to influence is children!  We teach them the importance of an active life and healthy eating in our fitness in-services designed just for them.  In early December, Brandi Gapske's 

kindergarten class travelled from Long Rapids Elementary to BAC for a field trip.  The morning was filled with a tour, fun lesson, workout in the studio with the Leadership Team and healthy smoothies! You MUST click on the photo to see video clips from the field trip!

 

Want to schedule a fitness in-service for your class?  Email Sarah@BayAthleticClub.com

 

What: Former Thinner Winners who stay at or below their finishing weight from the Thinner Winner competition get their named entered in a drawing to win a year of lunches, massages and personal training sessions.

Why: To keep you accountable and motivated.

When: December 28th - December 30th ANYTIME.

Where: BAC

How: Stop anytime during club hours to visit the scale. Record at front desk.

 

Inspired by my mother, here is a healthy take on the classic, Deep South, soul food that really does the body good. 

 

 

--12 to 16oz fresh new greens such as, collards, swiss chard, baby kale, etc.

--2tbsp olive oil

--1 large onion, quartered and thinly sliced

--16oz can black eyed peas, drained & rinsed

--2tbsp balsamic vinegar or apple cider vinegar

--salt & freshly ground black pepper, to taste

 

1.  Wash greens well, removing and discarding any tough stems.  Trim away thick midribs from leaves.  Discard them or slice thinly and use.  Chop the leaves coarsely.

2.  Heat the oil in a soup pot or steep-sided fry pan.  Add onion and saute over medium heat until golden.  Add greens, cover and steam until tender.  If using kale or collards, add 1/4 to 1/2 cup water as needed to keep mixture moist.  Allow 3 to 5 minutes to steam swiss chard; 10 to 15 minutes to steam other types of greens.

3.  Stir in the black eyed peas and vinegar.  Season to taste with salt and pepper.  Cook until everything is just heated through and serve.  Serves six.

 

If you have questions or comments email Kelly@BayAthleticClub.com.

 

Let's face it.  When it comes to our behind we want it to look good!  Make it happen with Brazil Butt Lift, a new workout from trainer Leandro Carvalho.  The workout combines Brazilian dance, cardio and his own signature lower body sculpting moves to lift, firm and shape your behind for a rear view you've only dreamed about.  Need something fun for home or travel, visit www.TurboTrina.com to check it out! And look for some moves in Saturday sculpt!