| Bay Athletic Club
 Bay Urban Fitness
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A few (winning) reasons to smile...
We are putting Alpena, Michigan on the map....AGAIN!
- Huge thanks for voting for me for the Rising Star in the Fitness Industry award. I made the top THREE out of thousands of trainers in the country! It was an honor and showed me how powerful of a fitness movement we have created at Bay Athletic Club. It's untouchable.
- If you want to see a community ON FIRE with fitness, you must click on the short video below. We kicked off our third annual Thinner Winner contest at our Bay Urban Fitness studio on Sunday night. We have 200+ people, comprising 44 teams, off and running for the next six weeks. Show me another community of this size that turns it out like this!
The
 | | Click to feel the ENERGY! |
team names are entertaining: "Drop it Like It's Hot," "Waistline Wreckers," "Mind Over Fatter," and "Blood, Sweat and No Beers," just to name a few.
Our goal is to help Alpena lose 2,000 lbs, show that fitness can be fun and help people meet new workout buddies. Stay tuned on our Facebook page for the next six weeks to see team pictures, updates and progress reports! Two teams will take home $1,000 for losing the greatest percentage of weight and inches. - It was amazing to see so many BAC members and friends support the Zonta 5K Walks for Women over the weekend. Our TRAIN TO RUN participants, led by Tracie Werblow and Sarah Oskey, showed team pride!
 | | Click to see TRAIN TO RUN in action! |
- And last but not least...another reason to smile. Check out this beautiful picture of my friend Andrea Linton and her daughter Mackenzie at the finish line. They ran the 5K together, which is special, but click on photo to watch a bit of Andrea's journey leading up to this. She's one amazing and fit mama.
 | Click to see Andrea's
"60 Second Inspiration" story from one year ago. |
p.s. I hope you're inspired to amp up YOUR fitness this month. Why not join the momentum. Need some inspiration? Make sure you "LIKE" my Facebook page
below, where I share tips and stories on life, parenthood, business and fitness.
See you there, friend.
 | | Connect with Me! |
Trina Gray
Owner, Bay Athletic Club
Fitness Entrepreneur
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GET INVOLVED.GET RESULTS.
October 10-Day Fat Blasting Boot Camp
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The average weight loss was 5.5 pounds in 10 days for September Boot Campers!
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Fall Fit Clubs in Rogers City & Alcona
FIT CLUB: TURKEY TRIM DOWN
- Alcona: Monday, October 24th--Thursday, November 17th
 - Rogers City: Tuesday, October 25th--Thursday, November 17th
- LIVE workouts designed to burn fat & rev your metabolism
- RC meets Tues & Thurs at 6pm at ARMC rehab facility
- Alcona meets Mon & Thurs at 5:30pm at First Baptist Church in Lincoln
- Fat burning food guide, measurements, homework, success journal
- Email coaching & accountability
- Cost $75 first timers/$65 alums
- ALCONA: email Tracie@BayAthleticClub.com
- ROGERS CITY: email Sarah@BayAthleticClub.com
- Call 989.356.5600 for both
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DO MORE THIS FALL - Our new line up at Bay Urban Fitness is all the RAGE!
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Click to see the action of Bay Urban Fitness
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NEW: TRX HARDCORE!
-One week, all core, all the time!
-Starts tonight, October 3rd at 5pm--not too late!
-Meets daily at 5pm, ends Friday, October 7th
-Limit 20 people
-Led by TRX Master Trainer Casey Stutzman
-$30 members/$40 non members
URBAN TRAINING CAMP:
-Kicks off Sunday, October 9th at 6pm
-6 am camp that runs two weeks
-Workouts Sunday through Thursday
-Limited to 20 people, you'll have your own equipment, lots of space & personal attention
-All workouts are results-oriented, world-class training sessions
-Weight, measurements & fitness testing
-Food journal & healthy meal ideas
-All fitness levels welcome
TRAINING CAMP ROUND II:
-Kicks off Sunday, October 23rd at 6pm
-For those who have completed Training Camp we offer this advanced version.
-6am camp that runs two weeks
-Workouts Sunday-Thursday
-Personal coaching through unique, challenging workouts
-Weight, measurements, advanced fitness testing, food journal
TRAIN TO RUN:
Three weeks to a leaner, lighter run.
-Monday, October 10th--Wednesday, October 26th
-Specialized running clinics on Mondays at 5:30pm
-Group runs Wednesdays at 5:30pm
-Led by experienced runners & personal fitness coaches
-Plateau breaking program, whether you're a veteran or novice runner, it's a great way to focus on your run!
-BONUS: Exclusive Under Armour running shirt for first-timers
TRAIN TO RELEASE:
Three weeks to relieve your body & strengthen your workouts.
-Tuesday, October 11th--Thursday, October 27th
-Workouts designed to release tension from muscles, improve flexibility, reduce aches & pains & enhance quality of life
-Specialized workouts Tuesdays & Thursdays at 7pm
-Will benefit all fitness levels & ages
-BONUS: Essential oils to use during your Yoga sessions
TRAIN TO COMPETE:
Three weeks to make training your sport.
-Monday, October 10th -- Wednesday, October 26th
-Meets Mondays & Wednesdays at 6:30pm
-Train your inner athlete and increase your performance
-Program powered by Under Armour, Combine C360 and led by Master Trainer, Casey Stutzman
BONUS: Under Armour back pack for first-timers.
TO SIGN UP FOR ANY PROGRAM EMAIL:
TRACIE@BAYATHLETICCLUB.COM
ALL PROGRAMS $60/BAC MEMBERS & $80/NON MEMBERS
*TRX HardCORE is only exception
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Community Outreach
The students of Bingham Arts Academy enjoyed an afternoon Yoga session last month with BAC Membership Director and Yoga Instructor Amy Schultz. She led them through a variety of poses that were both beneficial and fun. While focusing on poses with familiar names like cobra, cat, cow, dog and butterfly Amy explained that Yoga not only stretches the body but enhances concentration and centers the mind. Yoga is a practice all can benefit from, no matter what age. |
 Playlist of the Month1. "Jamaican Cumbia"--Bachaco2. "Pegate"--Group Treo
3. "Move Your Body"--Beyonce
4. "Muevelo"--Los Super Reyes
5. "Oye"--Mara
6. "Danza Kuduro"--Don Omar & Lucenzo
7. "Proud Mary"--Glee Cast
*some of Sarah's favorite Zumba routines
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Training Tips
By Head Trainer, Casey Stutzman
Anatomy of a Workout The trainers at BAC often get asked "what should I be doing for my workout," but without knowing a person's level of progression and detailed fitness goals this can be tough to answer. However, we are able to give you great direction on how to design an effective, fun workout. Let me break it down.
Part One--The Warm Up The goal of the warm up is two fold. First, we want to make sure we are getting the heart pumping, blood flowing and increase the temperature of our core and tissue. Second is to "wake up" the nervous system and prepare the body for movement. A mini trip  on the elliptical takes care of the first part, but not the second so include some body weight exercise like squats or include the TRX or a medicine ball for some variety.
Part Two--The Workout This is where it can get challenging because there are so many exercises to choose from. To keep it simple make sure you focus on including these three components: - Total Body Strength-Choose 4-8 exercises that have more than one joint moving simultaneously. Some examples are a lunge with a twist of the upper body, a row on the TRX or even push ups. Decide between doing these moves in a circuit or individually. A circuit will challenge your conditioning more, but the increased rest time when doing movements individually will challenge your strength more.
- Core Stability-The goal of core stability exercises are to improve posture. Good exercise to focus on are static ones, like plank, superman, side hovers and v-sits. Be sure to focus on keeping your spine in alignment while performing these.
- Mobility-These are the exercises that help the body move without restriction. They often have little to no weight and focus on increasing range of motion. Both posture and core stability play a big role. Examples include body weight or TRX lateral lunges, reverse lunges with an overhead reach and moving back and forth from standing to warrior three pose.
Part Three--Flexibility
Stretching at the end of a workout has two major benefits:
- It relaxes the muscles and begins the recovery process from your workout, which in the end, a good recovery leads to better results.
- Warm muscles stretch easier than cold ones and are less prone to injury. Plus, it improves your flexibility which makes all movement easier and eases pain.
Now you have an easy road map to design your workout! Use this one time or use it many, the number of combinations is endless!
Questions, comments? |
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Save the Date!
Mark your calendars for two big events you don't want to miss in 2012!
1. Fourth Annual Fitness Inspired Gala--Sat, January 14th.
2. FIRST EVER Membership Appreciation Party on Saturday, May 19th. |
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MEMBER'S VOICES
By Amy Schultz, Membership Director
 Hey BAC friends! I truly care about your health and fitness. I want to remind you of two FREE member benefit options that BAC offers to you for support, ideas and fresh ways to stay motivated.
The first, at no cost to you, is our IDEAS Clinics. We offer them once a month to give you tips, techniques and fresh ideas for how to spice up your fitness life.
IDEAS Clinics are for you if:
- You are getting bored with your current routine
- You aren't feeling that "good sore" after your workout
- You want to learn new exercises from a personal trainer
- You have questions about your form and technique
IDEAS Clinics are generally one Sunday per month at noon and always posted on the group exercise calendar. Stay on the lookout for them because it is something you should take advantage of.
The second way to stay on track is by stopping by my FREE walk-in hours every Friday from 5:30am to 5:45am, 9am to 9:30am or 12pm to 12:30pm. It is a simple, effective, efficient way to stay on track! Friday check-ins are for you if:
- You feel stuck in your fitness life
- You keep struggling despite your best efforts
- You keep repeating the same sabotaging behavior
- You want to breakthrough the struggle
- You want accountability and direction
- You want results NOW!
The bottom line is...people need people, and I am here to help! All you have to do is take action. When you take care of you, everything in your life gets better.
Questions? Email or FB me: Amy@BayAthleticClub.com
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-bac group exercise rocks!-
by Tracie Werblow, Asst. Manager
 I love talking to members about their goals, and often times they overlap. Besides weight loss, some of the goals I hear the most often include; changing body composition, toning up, getting stronger and/or adding more challenging moves to their routine.
If any of the above goals sound familiar I highly recommend getting in a strength training based class. Plus the benefits of strength training go beyond the list above, it also helps improve bone density, keep cholesterol in check, decrease lower back pain and improve cardiovascular function. Also, if you're new to strength training starting in a class format is perfect because the instructor can help you with form.
Here are some awesome strength based classes to try at BAC:
- Sculpt
- Abs
- Power Yoga
- Pilates
- Lower Body Express
- Simply Fit
In order to keep your workout routine balanced try to incorporate strength training two to three times a week.
Still loving cardio and not sold on strength training? Consider this. For every pound of muscle in your body you burn an extra 10 calories a day. This means muscle burns, and when you have more of it, you burn more every day! 
Scale throwing you off? Check out the photo to compare what 5 pounds of muscle looks like compared to 5 pounds of fat. A big difference! So if you're not seeing the numbers fall on the scale you're liking still changing your body composition which will result in a leaner, stronger you!
Questions, Comments: |
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60 Second Inspirations
Have you been staying inspired this fall with the return of our "60 Second Inspiration" stories? If not, turn your TV to the WBKB news at 6pm or hop on on the Internet!
Stories are posted on our website, Facebook page and YouTube pages, links below.
In September we featured Alisha Brandel, a newlywed who bought her wedding dress two sizes to small but was determined to get healthier by the big day; Ryan Scheske, who took his destiny into his own hands and lost more than 60 pounds--and those are just a couple! This October expect to be inspired by Kara Gallagher, Thad and Theresa Taylor and more!
 Does someone inspire you? Nominate them! There are nomination forms on the "60 Second" bulletin board at BAC or email Sarah@BayAthleticClub.com
Find our "60 Second Inspirations" on:
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Healthy Living
-suggestions for an inspired life-
By Kelly Bowlin, Asst. Manager
Quinoa and Bulgur Pilaf
Great grains, quinoa and bulgur mix with crisp radishes, salty olives and feta, dressed with olive oil and lemon to create a salad that transitions nicely from the green salads of summer to the hearty dishes of winter. This salad, although still on the light side, will satisfy the most famished, but paired with a dollop of Greek yogurt it become balanced. You will benefit from the cancer superhero of bulgar wheat, which is wheat in it's whole form, ground up. Bulgur contains a compound called ferulic acid which can prevent nitrates and nitrates, common in many foods like lunchmeat, hotdogs and sausages, from converting into nitrosamines. Nitrosamines have been linked to cancer. Also, bulgur wheat contains lignans that considered cancer warriors due to their high antioxidant properties. Prevent cancer with each bite...enjoy!
Ingredients: -1/3 cup quinoa -4 cups water -1 1/2 TSPs of salt 1/3 cup medium bulgur -2 TBSPs olive oil -2 TBSPs fresh lemon juice -1/4 TSP black pepper -4 brine-cured black olives, such as Kalamata, pitted and cut into slivers -2 radishes, quartered and thinly sliced -2 oz feta, coarsely crumbled (1/2 cup) -1 head Bibb lettuce, cut into 1/4-inch strips (4 cups) -1 cup of Greek yogurt, divided for garnish
Preparation: Wash quinoa in three changes of cold water in a bowl, draining in a sieve between changes of water. Stir together quinoa, 4 cups of water and 3/4 TSPs salt in a 2 to 3 quart saucepan, and simmer, uncovered, until quinoa is just tender and germ starts to separate from grain, about 20 minutes. Drain well in sieve, then transfer to a medium bowl. While quinoa is simmering, cover bulgur with warm water by 2 inches and soak until tender and chewy, about 10 minutes. Drain well in a  sieve, then stir into drained quinoa. Cool grains completely, about 20 minutes. While grains cool, stir together oil, lemon juice, pepper and remaining 3/4 TSP salt in a small bowl and let stand 15 minutes, then stir into grains along with olives, radishes, feta and lettuce. Garnish with Greek yogurt and serve immediately. |
BAC TEAM UPDATES!
Starting this month, you'll likely be seeing more of Audra Zwolinski and Candi Houchin
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because they are each expanding their role at BAC. Both started as Fitness Assistants and we are excited to announce their new positions as Club Coordinators!
Audra will be much more involved in special events and signature programs, including Boot Camps, Training Camps and Corporate Fit Challenges, and Candi will work closely with Amy Schultz to better serve you--our amazing members. |
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Overhauling Workplaces. Transforming Lives.
Corporate Fit Challenge
Corporate Fit Challenge season has begun! After a short break this summer BAC is back to being the leader of this internationally known, life-changing program, kicking things off this fall with Challenges at Home Depot, Alpena Community College and Tendercare. Plus the sign ups for 2012 have already begun!
 | | Corporate Fit Challenge Gift Basket |
Many LUCKY businesses in the Alpena Area Chamber of Commerce will receive these amazing gift baskets TODAY for attending our first-ever Corporate Fit Challenge Rally that included a luncheon and motivational presentation on how healthy workplaces change lives. Seven businesses already signined up for a 2012 date! Want your workplace to get in on the fitness fun? Email Kelly@BayAthleticClub.com. |
 Newsletter EditorSarah Oskey 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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