| Bay Athletic Club
 Bay Urban Fitness
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How to Frame Your Success...
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It's the holidays -- a great time of year to refocus on what matters and how to get there. Today, we took some fun family pictures and I was thinking about my life. Success means something different to everyone, but to me it has a lot to do with freedom -- to own my day, own my choices, own my life!
You can frame your success in life by changing your habits. When you take action on these THREE tips from my friend Chalene Johnson, you'll reinvent your life. These concepts are from
"PUSH: 30 Days to Turbocharged Habits and the Life You Deserve."
Make this commitment with me and send me your success.
1. Write out your "priority" statement. Quite simply, what matters most to you in life? What fills you up with happiness? What brings out the best in you? Get detailed about it. If it's your family, your health, your faith, yourself, your career...write down why it's important to you and what it feels like when it is treated as a priority. Make it positive and descriptive.
2. Start writing a DAILY to-do list. Write it at the same time, in the same place every day. Successful people have successful habits. Make sure that your to-do list reflects your priority statement. Sure, we all have errands to run or calls to make that aren't our top priority. But in addition to that, if family is your priority, you've carved out uninterrupted time to connect, or you've budgeted money for that family trip. If time for yourself is a priority, then you've set aside time to mediate, read, exercise or enjoy a hobby so that you have energy and joy to share with others.
3. Write down a specific health and fitness goal -- something that you can achieve and feel rewarded by in 30 days. If you don't set a goal, you'll never achieve a goal. Then add three things to your daily to-do list that support this goal. For example, if you want to drop a size in clothing or reduce your cholesterol levels, you might: go to yoga with a friend, pack a healthy snack for work, drink 64 oz of water, grocery shop for fresh produce, subscribe to a cooking magazine, get new running shoes, learn a new strength training routine, find a workout buddy, and the list goes on.
Putting ideas into action, I'll share mine (abridged version).
1. My priority in life is to raise my kids to love themselves and discover their gifts and to share a friendship and love with my husband. I can best do this when I am true to myself. I love to create, lead and inspire. I crave exercise and nutritious foods, close friends, continued learning and meaningful work.
2. I will write my daily to-do list at the kitchen counter after my kids go to school each morning. I will write it in my journal that I carry in my purse and set alerts on my smart phone.
3. To maintain my weight and fitness level, I will schedule four workouts per week all month and keep my eating in check by tracking it (www.myfitnesspal.com)
Those are my commitments to myself (and now to you).
Will you join me?
Sincerely,
Trina
Trina Gray,
Owner, Bay Athletic Club
989.356.5600
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GET INVOLVED.GET RESULTS.
Back by popular demand: TURBO STYLE!
10 Day Turbo Boot Camp in December!
- Get lean with 10 days of kickboxing workout for all levels - melt the calories away.
- Kicks off Monday, December 12th--finale on Thursday, December 22nd
- Exclusive Turbo workouts onTuesdays, Saturday and Sunday
- Live HIITs after most BAC TurboKick classes
- Measurements, email coaching, fitness homework, journals and accountability
- Guaranteed results and fun!
- $40 for members/$60 for nonmembers
- Sign up by calling 989.356.5600 or emailing Tracie@BayAthleticClub.com
10 Day Turbo Boot Camp in Rogers City & Alcona too!
- Alcona kicks off on Monday, December 5th - finale on Thursday, December 15th
- Meets in Lincoln at the First Baptist Church on Mondays, Tuesdays and Thursdays from 5:30pm to 6:30pm
- Rogers City kicks off Tuesday, December 6th - finale on Thursday, December 15th
- Meets in Rogers City at the ARMC Rehab facility on Tuesday, Wednesdays and Thursdays from 6pm to 7pm
- Both programs offer measurements, email coaching, access to BAC and a unique Urban Mix workout
- Plus a variety of talented instructors offering a fun, variety of formats
- Cost is $45 for alums and $60 for first timers
- Alcona sign ups: call 989.356.5600 or email Tracie@BayAthleticClub.com
- Rogers City sign ups: call 989.356.5600 or email Sarah@BayAthleticClub.com
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| STAY HOT THIS WINTER at BAY URBAN FITNESS!
NEW: BOSU HardCORE!
-One week, all core, all the time!
-KICKS OFF TONIGHT: Monday, November 28th - Friday, December 2nd
-Meets daily at 5pm
-Limit 20 people
-Led by Head Trainer Casey Stutzman
-$30 members/$40 non members
TRX HardCORE!
 | | This HardCORE crew trimmed fat and defined their abs |
-One week, all core, all the time!
-Monday, December 5th - Friday, December 9th
-Meets daily at 6am
-Limit 20 people
-Led by TRX Master Trainer Casey Stutzman
-$30 members/$40 non members
TRAIN TO RELEASE
-Three weeks to relieve your body and strengthen your movement.
-Tuesday, December 6th - Thursday, December 22nd
-Workouts designed to relieve tension, increase flexibility, reduce aches and pains and enhance the quality of life
-Specialized workouts Tuesdays and Thursdays at 7pm
-BONUS: Essential oils to use during your sessions
-Cost is $60 for members and $80 for nonmembers
TRAIN TO COMPETE
-Three weeks to make training your sport.
-Monday, December 5th - Thursday, December 22nd
-Program powered by Under Armour and Casey Stutzman, who is part of a select group of certified trainers
-Meets Mondays and Wednesdays at 5:30pm
-BONUS: UA Protect This House backpack
-Cost is $60 for members and $80 for nonmembers
NEW: YOUTH TRAIN TO COMPETE
-One week, five days, lots of fun challenges to grow inner athletes
-Monday, December 26th - Friday, December 30th
 -Open to 5th through 8th graders -Meets daily at 5pm -Cost is $30 for members children and $40 for nonmembers TO SIGN UP FOR ANY PROGRAM TRACIE@BAYATHLETICCLUB.COM |
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 Playlist of the Month1. "Right Round"--Flo Rida2. "Once Bitten Twice Shy"--Great White
3. "When You Were Young"--The Killers
4. "Welcome to the Jungle"--Guns N' Roses
5. "Sexy and I Know it"--LMFAO
6. "Ballroom Blitz"--Tia Carrere
7. "Already Gone"--The Eagles
8. "Moves Like Jagger"--Maroon 5
9. "Detroit Rock City"--KISS
10. "Carry on my Wayward Son"--Biggest Loser Workout
11. "Rolling in the Deep"--Adele
*From Christine's Fat Blasting Intervals Class
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Training Tips
By Director of Education, Casey Stutzman
People are always looking for a new way to trim and tone their mid section, but often get stuck on exercises that require a mat and some time laying on the floor. The truth is that you can tone your midsection laying, sitting, standing, even jumping! In fact, working on core work from every angle is the best thing you can do.
Check out the video below for two of my favorite core exercises using the BOSU:
Another great way to learn new core exercises is by going to classes or getting involved with programs. BAC abs classes are top notch and Bay Urban Fitness offers unique core-focused programs with our NEW HardCORE line up.
Casey@BayAthleticClub.com
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FEATURED PRODUCT
 Pass up giving a box of chocolates, fruit cake or candied popcorn for presents this year. Opt to gift something that will make your loved one's year even better--by improving their life! Give them the gift of health and fitness.
Bay Athletic Club has a wide variety of gift certificates to choose from, including exclusive BAC holiday gift cards that come with a free tshirt! But if the person you're thinking of isn't local, a Beachbody E-Gift Card is the answer. E-Gift Cards are available in $25 increments and can be used towards Beachbody fitness products like P90X2, TurboFire and INSANITY, or towards nutrition products like the popular Shakeology. Visit www.TurboTrina.com to start crossing people of your gift list.
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MEMBER'S VOICES
By Amy Schultz, Membership Director
 At our Thinner Winner finale, Trina Gray shared some words of wisdom on overcoming failure. If you weren't there, don't worry, I'm sharing my version now because as the Membership Director I often see people struggling with failure.
Your mindset is directly related to your success. Failure cannot be ignored. It happens. Accepting it and moving past it are the key to getting your mind right.
If you have been slacking in your workouts or making poor food choices, accept that you haven't been your best self and choose to make tomorrow better. Trina told the Thinner Winners, "You are only as good as your next day." I can't get those words out of my head because believing that is a powerful thing.
Set a goal for yourself each day. Maybe it is to eat a healthy breakfast, go to a group exercise class or drink more water and less soda. When you focus on setting a daily goal that gets you closer to your ultimate goal of a healthier happier you, you WIN THE DAY!
Questions? Email or FB me:
Amy@BayAthleticClub.com
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60 Second Inspirations
We have featured more than 100 people in our "60 Second Inspirations." It is a good sign that we have no shortage of people who are transforming their lives through fitness and nutrition. You could be one too! In fact, we love it when we hear someone say it's their goal to be a "60 Second Inspiration."
In November we introduced you to amazing groups and duos like four marathon runners
 | | Watch Ronda and Shannon's story! |
who keep each other motivated, a group of six women who laugh as much as they sweat in their workouts and two co-workers and young moms who enjoy lunchtime workouts.
This month be ready to see the final stories of 2011; stories that will be featured at our 2012 Fitness Inspired Gala on Saturday, January 21st. (Save the Date!)
 Does someone inspire you? Nominate them! There are nomination forms on the "60 Second" bulletin board at BAC or email Sarah@BayAthleticClub.com
Watch our "60 Second Inspirations" on Monday nights during the WBKB 6pm news or anytime at:
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-bac group exercise rocks!-
by Tracie Werblow, Asst. Manager
 Wearing fitness clothes that make you feel good make you feel even better when you're working out! In fact, I believe you get a better workout when you feel confident, put together and excited about your workout attire. Here are three things to consider when getting dressed for a workout: - Think Comfort. You don't want to spend time pulling your shirt down, holding your pants up or only giving 50% in class because your attire isn't meshing with the moves. Think about what you might be doing during the workout when you pick your outfit.
- Protect Yourself. You may have a favorite workout tee, or a favorite pair of pants, but pay attention to the fabric. Cotton absorbs sweat and clings to your skin, blocking your pores. Invest in clothing that wicks the sweat away from your skin. This will also help you avoid overheating.
- Plan Ahead. Every night I pick out what I'm going to wear for my next day workout. I'm excited to wear it, making me even more excited to workout! Feeling good gives me more confidence in class, and the motivation to push 150%.
Not sure where to look for workout gear? Hear are some of my favorite:
1. The BAC Logowear Rack--Featuring Under Armour, Bella, Zumbawear and more. There's always something new coming to the shelves and it's no hassle, no shipping!
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Healthy Living
-suggestions for an inspired life-
By Kelly Bowlin, Asst. Manager
Haute ham and eggs! With the holiday season in full swing, don't ruin your party with fresh from the box mini quiches that pack a punch (I'm talking calories) with all of that extra cheese and pie dough. Cut it out with my quiche in prosciutto cups. Not only are they cute, these appetizers are protein-rich, and cutting out the crust makes them incredibly low-carb. Never tried prosciutto? It's deli ham's Italian cousin and by trimming the extra fat from the edge, it is quite healthy. In one serving, you receive 40% of the eye helper Vitamin A. Sure, it's not as much as you get from a carrot, but I haven't seen anyone happy about a quiche in a carrot cup. Happy Holidays friends and as always, enjoy!
Ingredients: -4 slices prosciutto, fat trimmed, halved -2 egg whites -1 whole egg -3 TBSPs nonfat, plain Greek yogurt -1 TBSP chopped black olives -1/2 TSP chopped fresh rosemary, plus more for garnish -1/4 TSP salt -1/8 TSP freshly ground black pepper Directions: Heat oven to 400 degrees. Coat a mini muffin pan with cooking spray. Press one piece of prosciutto into each of eight cups. Whisk egg whites and whole egg until smooth. Whisk in yogurt, olives, rosemary, salt and pepper. Divide mixture among cups. Bake, uncovered, until quiches are cooked through, 10 to 12 minutes. Garnish with rosemary. Questions, Comments? Contact Kelly here: |
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Overhauling Workplaces. Transforming Lives.
Corporate Fit Challenge
 | | Click to see them in action! |
Alpena Community College took on their first Corporate Fit Challenge and lost 49.25 inches and 71.7 pounds! Mark Beins won the Inchworm award for shedding 12 inches! Lynn Kowalewsky won Biggest Loser and Challenge Champ for dropping 18 pounds, 9.5 percent of her body weight! "It was an awesome experience. Everyone at the club is very helpful and supportive."-Kathy Vought-Skuse "It's encouraging and a great way to stay motivated."-Kathy Momrik Our calendar is full of Corporate Challenges in 2012, but it's not too late to get your workplace involved! Email Kelly@BayAthleticClub.com.
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 Newsletter EditorSarah Morrison is the Community Relations Coordinator and editor of the Bay Athletic Club newsletter. She has a B.A. in both Journalism and Broadcast and Cable Production from Western Michigan University. Contact Sarah at Sarah@BayAthleticClub.com or:
Both Sarah and Trina enjoy hearing your feedback! Talk to us! |
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