Bay Athletic Club
Alpena, MI
www.BayAthleticClub.com |
The Bay
April 2011
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Spring Training...
and 8 other things that made me smile lately.
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- Time on the beach. Treasure hunting for shells with Colt and watching Jade surf the waves. A Tigers game, late night swims and breakfast on a balcony. Sigh.
- A great dinner date with my husband Jeff. Two hours of uninterrupted laughing, sharing and dreaming about the future (I SEE it!). Everyone deserves that level of connection. Everyone needs someone to believe in them. Who is that for you?
- A whirlwind trip to San Francisco to present on Corporate Fitness and Creating Raving Fans to hundreds of health club owners at IHRSA. I met amazing people from Sweden, Bermuda, Japan, Mexico, Canada and more... hmmm who wants on-site training? Let's talk! I love to travel!
- A first-ever opportunity to share Corporate Fitness with Physical Therapists in Baton Rouge. What an experience. The potential to overhaul workplaces just grew in size and force. I predict big results in the city of New Orleans.
- Two great books - -"Delivering Happiness" by Tony Hsieh (and my teams amazing video in its honor!) and "The Millionaire Messenger" by Brendon Burchard. Doors were blowing open in my mind and I'm going to run through and explore! Want to join me?
- Seeing two of my favorite people "win" a Corporate Fit Challenge. My husband Jeff as the biggest loser of weight and inches and my best friend Jean for losing the greatest percentage of body weight! Talk about people who inspire you!
- A beautiful dinner and conversation under the San Fran bridge with my teammates Tracie and Kelly. Knowing that Sarah, Casey and Amy had home base all covered. It's the people we mentor, lead, inspire and learn from that make our impact even greater.
- Seeing our creativity and hardwork take the form of a new world-class facility coming to Alpena. How about a "Sneak Peak" Celebration of Bay Urban Fitness on Easter Weekend? Are you ready to see it?
- Coming back to Alpena and teaching classes three days in a row to my absolute favorite people... BAC members. It felt like walking into "Cheers."
p.s. I honestly LOVE helping others experience the thrill of beign an entrepreneur!
No matter what their age. Watch: Weekend Fun in Alpena
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Trina Gray
Owner, Bay Athletic Club
Fitness Entrepreneur
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GET INVOLVED.GET RESULTS.
April 10-Day Fat Blasting Boot Camp
 | | March 10 Day Fat Blasting Boot Campers |
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Training Tips
By Head Trainer, Casey Stutzman
 My best advice for keeping your workouts moving forward and avoiding plateaus is to not start with a workout that is too challenging. That's where the theory of "earning your progression" comes into play. Earning your progression means not adding a variable or element to an exercise until the basic movement has been mastered. For example, if I can't perform a strong plank for 30 seconds I shouldn't be doing push ups on my toes and I definitely shouldn't be bench pressing with an excessive load. Every exercise can be broken down into a foundational movement and that is where the exercise should begin. As you begin to master that move start adding variables like movement, balance and weight. The purpose of the exercise is also an important thing to be aware of. What are you working towards? For example, if I begin doing assisted squats on the TRX, my next goal is to do single leg squats on the TRX and eventually single leg squats with no assistance. Everyone has different fitness goals, but our paths are the same. If my goal is to  squat a bar with 315lbs on my back (not the most popular of goals, but serves as a good example) and I have not developed good hip mobility, eventually I will be stuck at a plateau and not reach my final goal. At that point the only fix is to regress and retrain to create proper body mechanics. It's when we hit plateaus and get frustrated that we have a tendency to quit. But by starting with the foundations and earning a progression we are using tools that will provide us with great success and help us avoid workout frustration. |
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Member's Voices
by Membership Director Amy Schultz
Frequently Asked Questions:
As I was meeting with new members this past week I jotted down some common questions and wanted to share my answers with you. Chances are you may have wondered the same thing.
Q. What should my target heart rate be?
A. The formula for determining your target heart rate (70-85% of your max heart rate) is 220-your age x .85, for example if you are 35 it would be 220-35 x .85 = 159. Better yet, LISTEN to your body! We call that the "rate of perceived exertion." Feel like you need to slow down? Then do it! Feel like you have more to give? Then do it!
Q. How many times a week should I workout?
A. Cardiovascular workouts are recommended 3-4 times a week and strength training 2-3 times a week. These can be done in combination or separately.
Q. How long should my workouts be?
A. Everything counts! Don't make lack of time a reason to skip a workout. Short or long chunks of time all add up. Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute workout, try a 10 minute-walk at lunch and 20 minutes of strength training after work instead. What's most important is making regular physical activity part of your lifestyle.
Q. Do I need to sign up in advance to attend a class? Do I need to know what I'm doing?
A. The only class that you need to sign up for is Cycle to reserve a bike. No, you aren't expected to know the format of the class before you attend! We expect new faces in classes every day. There is a learning curve, of course, but we promise that you will feel welcome! It just takes some practice and we promise you'll make new friends and get results.
Have another question? Email me at Amy@BayAthleticClub.com or
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-bac group exercise rocks!-
by Tracie Werblow, Asst. Manager
 I often receive comments and suggestions from participants and instructors about our BAC Group Ex Department. We are always striving to improve our class experience, and based on recent feedback, I have created the following Dos and Don'ts list to enhance the Group Ex experience: DO try a variety of classes more than once. If you decide you don't care for a class after one time you might be missing out. Like most things the second time we do something the easier and more fun it becomes. DON'T stand in the back if you're new. You'll  get a better workout if you can see what's going on and feel the energy! DO arrive on time, especially if it is a class that requires equipment. Instructors want to make sure everyone is set up and ready to go. It's harder to help when you're late! DON'T think you have to work as hard as the instructor. We want you to challenge yourself, but also go at your own level. Listen for modifications from the instructor. DO let the instructor know if you need to leave early so they don't think something is wrong or your injured yourself. DON'T leave your cell phone on during class (especially Yoga!). Enjoy the class as time for you, leave your distractions elsewhere and be courteous to other participants. DO let the instructor know if it is your first time or if you have limitations. This will ensure that they offer lots of modifications and detailed instructions. DO bring a friend to class! It will make it fun and keep you accountable. |
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Rejuvenate this Spring!
Spring into April with a rejuvenating massage performed by Bay Athletic Club's certified massage therapist Erica Detro. Appointments available Mon, Wed, Fri & Sat. Cost is $35 for 30 minutes and $50 for an hour, and don't forget, Bay Athletic Club members receive 10% off! Call 989.356.5600 to make an appointment or email Erica@BayAthleticClub.com.
p.s. Trina gives Erica a 100 percent approval rating! Her head, neck and shoulders have been stress free from travel, office work and teaching with help from Erica! |
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April IDEAs Clinic
Have you ever been in the weight room and stared at a machine trying to figure out how to use it or what muscles it would work? If so, this next IDEAs Clinic is for you!
I'll go over the proper set up, use, form and technique on the four most popular Hammer Strength pieces in the weight room. As a BONUS I will also teach you an extra two moves at each machine that are 3D and will help you develop the "human machine." Intrigued? I hope so!
WHEN: Sunday, April 10th at 12:30pm
WHERE: The BAC weight room
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Bay Urban Fitness
The process of turning a downtown space into Bay Urban Fitness, a state of the art training studio is coming along nicely. Check out this video:
Stay tuned to Bay Athletic Club's Facebook page for updates on signature programs, combine training, downtown events and more!
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 Playlist of the Month1. The Day That Never Comes--Metallica2. Thunderstruck--ACDC
3. Detroit Rock City--Kiss
4. Hot for Teacher--Van Halen
5. Paranoid--Black Sabbath
6. Piece of Mind--Boston
7. RagDoll--Aerosmith
8. Indestructible--Disturbed
9. Echoes--Pink Floyd
*Casey's TRX/BOSU playlist |
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Healthy Living
-suggestions for an inspired life-
By Kelly Bowlin, Asst. Manager
 My recipe this month includes a wonderful combination of nutty sesame seeds, blended with a marinade of sweet honey and salty soy. The health boost comes from a perennial herb native to China and India, ginger root. This has been used for centuries in Asian cooking and medications. The roots of the plant, called rhizomes, are where the benefits lie. Some of the many health benefits or ginger root include: 1) Better digestion--Ginger root prevents indigestion and abdominal cramping, and it also  helps break down proteins, helping the digestion process. 2) Alleviates high blood pressure--it improves and stimulates circulation and relaxes the muscles surrounding blood vessels. 3) Treats nausea and morning sickness--by relaxing the muscles in the stomach. 4) Lowers LDL cholesterol Now you should feel even better about preparing the recipe below! Ginger Sesame Chicken Ingredients: -1/2 cup soy sauce -1/2 cup of honey -1 TBSP roasted sesame seeds -3 TSP fresh ginger, minced or 2 TSP ground ginger -3 to 4 chicken breasts, boneless or bone in, skinless Directions: Blend the soy sauce, honey sesame seeds and ginger well. Baste the chicken breasts and broil or grill 5-8  minutes for boneless (add 2 to 3 minutes per side for bone in) on each side, brushing frequently with sauce. Serve with my spicy peanut noodles, titled Swap Snow Flakes for Red Pepper Flakes at www.Facebook.com/Everyday.entertaining under "discussions." Prep time: 5 minutes, Total time: 20 minutes Questions, comments? Kelly@BayAthleticClub.com
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60 Second Inspirations
Have you been keeping up on our "60 Second Inspiration" stories? If not check out www.Facebook.com/BayAthleticClub or www.YouTube.com/BayAthleticClub. There are lots of people sharing their fitness
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transformations in the hopes of inspiring (or continuing to inspire) you! Like Brad McRoberts who now has better kidney health and a longer life prediction because of the Corporate Fit Challenge, or Rachel Peel who uses exercise to battle the aches and pains of Multiple Sclerosis, and tonight tune into the WBKB 6 o'clock news to see how Stacey Stewart lost 83 pounds!  Does someone inspire you? Nominate them! There are nomination forms on the "60 Second" bulletin board at BAC. |
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FEATURED PRODUCT
Are you looking for some single DVDs supplement your workout routine at home? Take the next step by getting on board with P90X  One on One. Tony Horton will lead you through challenging workouts as he test them for his next workout package P90X: MC2. The muscle confusion and new challenges will push your body to a new level! These are no-frills, un-scripted workouts and you can expect a new challenge each month. Tracie and Jamie share a lot of these moves LIVE on Monday and Thursdays at 6 a.m. classes at BAC! Check it out the videos at www.PowerTracie.com. |
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Businesses on the Rise:
Watch their fun, heart pumping videos at www.YouTube.com/BayAthleticClub
 County Crew Gets Huge Results!
They were a small group, but they still put up HUGE numbers! They lost 61 inches and 90.5 pounds! Brad McRoberts took all the awards by losing 14.75 inches and 12.5% of his body weight by shedding 32.2 pounds! In fact the average weight loss for this team was more than 15 pounds!
"Well worth the effort!"--Billi McRoberts
"Love it and I highly recommend it!"--Sue Latuszek
"You'll get amazing rewards when you put in the effort!"--Erik Smith
 AMA ESD Gets a Healthy Education!
It was a refresher course for some during the second Corporate Fit Challenge for this business, but also the first time for some participants. Together the group lost 50.75 inches and 78.8 pounds. Melissa Cook was the big winner, losing 8.25 inches, 14 pounds and 8.6% of her body weight.
"A great program that gives you the tools and empowerment to take control over your life, health and fitness."--Kerri McCrimmon
"Do it! You'll love it!"--Sarah Jore
"An awesome experience which helps to bond colleagues and creates a healthy workplace."--Julie Bastow
 NOAA Slims Down with CFC!
The Thunder Bay Marine Sanctuary will look extra good in those wetsuits after their six week challenge. This crew lost big numbers--61.5 inches and 101.2 pounds! Jeff Gray won Inchworm and Biggest Loser for shedding 7 inches and 13.4 pounds, and Jean Prevo won Challenge Champ for losing the biggest percentage of her body weight, 6.84%.
"Great way to get back into a workout routine."--Russ Green
"Besides improving my health and fitness, it also made our office closer!"--Jeff Gray
"Lots of fun!"--Harriet Smith
 DPI Presses On and Gets Results!
It was Corporate Fit Challenge number two for DPI employees and they delivered big numbers again! The group lost 195.75 inches and 278 pounds! Ken Robb took all the awards by losing 17.5 inches, 25.2 pounds and 12.4% of his body weight.
"This a program that will change your life in many good ways."--Curt McLaren
"I lost weight and got to know a lot of people--it was fun!"--Lori Werda
"It was a great experience."--Renae Belanger-Dault |
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