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Bay Athletic Club
Bay Urban Fitness
Alpena, MI
September 2011 |
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A setback and an opportunity
What an interesting combination.
A setback
I just got my blood drawn to prepare for knee surgery tomorrow. I don't like needles, I don't like drugs, I don't like the idea of being restricted for the next month.
But more than that, I don't like negativity, so I'm throwing all those thoughts out the window. Gone.
An opportunity
I'm in my office and the sun is shining bright out my window. I'm heading to the lake to spend time
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Trina with mentor,
Todd Durkin |
with my family. I already feel better! But first, I seized an opportunity. My friend and mentor Todd Durkin nominated me as a "Rising Star in the Fitness Industry" and I was asked to formally apply to be named in the Top Five. Why is this exciting? Because I believe so strongly in the health and happiness of Alpena, MIchigan that I want us to be recognized as rising stars together. As I answered the questions, I thought of the teachers, the factory workers, the bankers, the parents, the teens, the seniors, the sedentary, the injured, the overweight, the depressed, the joyful, the powerful, and the active people who we've worked with. It's amazing. Northeast Michigan is transforming. We are charging past obstacles to create a better decade in front of us than behind us.
I was asked to describe Bay Athletic Club, so I wrote:
"My business has the heart and soul of the underdog who believes in winning. We pack a mighty punch from small town of 15,000 people in one of the poorest counties in the state, in one of the unhealthiest states in the nation. My team is truly world-class -- we over deliver in the community and have changed the lives of thousands of people in our own zip code. How? We get sedentary people to move. We inspire better parenting. We save relationships. We get active people to pay it forward to others. We create passion and energy in workplaces. We know down to our core that people who are healthier are happier in all areas of life. We use this message to motivate people to change. My team and my members together...We ROCK!"
 | | Changing Alpena, one workout at a time. |
I'm sharing this with you because if I'm willing to include it on a nomination form, I am willing to put it out there to you -- friends, supporters and colleagues. It's empowering to focus on the big picture of what we are creating and not get bogged down by minor setbacks. To me, this award nomination makes my minor knee surgery feel like 3rd page news.
Yes, I'll survive without hardcore workouts for a month and I'll focus more on cleaning up my nutrition and enjoying some foam rolling, Pilates and Yoga. I'll focus on overcoming and recreating.
Sounds like a great September to me! Are you ready to push through the setbacks and seize the opportunities? They are in front of you.
 | | Connect with Me! |
 | | Click to see inside last year's Thinner Winner |
Trina Gray
Owner, Bay Athletic Club
Fitness Entrepreneur
p.s. Planning has begun for this year's Thinner Winner competition! Start getting your team of
4 to 6 people together to lose weight and inches and take the money and run! There are thousands of dollars up for grabs! Thinner Winner 2011 officially kicks off Monday, October 3rd. Registration opens on Labor Day. Use this next week to start recruiting. Want to get fired up? Click on photo.
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GET INVOLVED.GET RESULTS.
September 10-Day Fat Blasting Adventure Boot Camp
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August 10 Day Boot Campers having fun and blasting fat! |
September Fit Clubs in Rogers City & Alcona
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Fit Club: Rogers City & Alcona |
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DO MORE THIS FALL
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Click to see the action of Bay Urban Fitness |
URBAN TRAINING CAMP:
-Kicks off Sunday, September 11th at 6pm
-Two weeks long, choose between 6am or 12pm
-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, September 25th 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 week program to a leaner, lighter run
-Runs Monday, September 12th-Monday, October 3rd
-Specialized runner clinics on Mondays at 7pm
-Group runs Wednesdays at 7pm
-Tuesday & Thursday Cross Training with Urban Mix workouts at 5pm
-Led by experienced runners & personal fitness coaches
-Plateau breaking program, whether you're a veteran or novice runner
-BONUS: Exclusive Under Armour running shirt
TRAIN TO RELEASE:
-Three weeks to relieve your body & strengthen your workouts
-Runs Tuesday, September 20th-Thursday, October 6th
-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 TURBO:
-Three weeks to master form & get more out of your TurboKick workouts
-Kicks off Tuesday, September 20th, runs for three weeks
-Meets Tuesdays & Thursdays at 4pm
BONUS: Turbo tank
TRAIN TO COMPETE:
-Evaluate your skills with tests used in Combine 360
-Program powered by Under Armour and Casey Stutzman, who is part of a select group of certified trainers
-Starts Monday, September 12th, runs three weeks
-Meets Mondays & Wednesdays at 5:30pm
-Expect to train your inner athlete and increase your performance
TO SIGN UP FOR ANY PROGRAM EMAIL:
TRACIE@BAYATHLETICCLUB.COM
ALL PROGRAMS $60/BAC MEMBERS & $80/NON MEMBERS
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Community Outreach
The aches and pains you can get from sitting all day or having bad posture are no joke. That's why BAC Leadership Team members Tracie Werblow, Amy Schultz and Sarah Oskey shared some useful stretches with the team at Prell's Service in Alpena. The shared stretches help to alleviate back soreness and keep muscles toned. Doing these stretches daily also relieves stress and keeps toxins moving out of the muscles. |
 Playlist of the Month1. "Stronger"--Kayne West2. "Iko Iko"--Dixie Cups
3. "Misery"--Maroon 5
4. "You get What you Give:--New Radicals
5. "Wonder"--Natalie Merchant
6. "Every Teardrop is a Waterfall"--Coldplay
7. "Send Me on my Way"--Rusted Root
8. "Heaven (Acoustic)"--O.A.R.
*Jackie's Fat Blast Express class |
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Training Tips
By Head Trainer, Casey Stutzman
You Have to Ask "WHY?"
How do you choose which exercises go into your workout? When and how do you decide to change them up? Exercise selection and workout design can be challenging and intimidating. With so many options such as exercises, equipment, reps, sets and weight how do you choose the right one for your goals?
Fitness professionals spend years developing a solid understanding of the human body and what kind of movements and routines will make it stronger. But I'm going to save you time by sharing the one thing you should ask yourself, "why?"
Always be able to answer the question, "why am I doing this?" Knowing the purpose, benefits and risk of each exercise is key.
EXAMPLE: Heavy deadlifts are a great exercise for total  body strength and core stability, but they can fit either end of the spectrum depending on which variation of them you choose. If my goal is strength it makes sense to use an Olympic bar with high weight and low reps. If my goal is core stability for spine health a single arm deadlift with a kettlebell might be a better fit.
Understanding an exercise is a great place to start, but sometimes the hardest question to answer is, "why should I do this exercise?" I've got three suggestions for how to find your answer:
- Meet with a trainer. Having a professional design a workout for you guarantees your workout will have purpose and get you closer to your goals.
- Take a group exercise class. Listen to the cues the instructor gives and pay attention to the flow of the class.
- Get involved in Urban Training Camp. This program was specifically built to coach participants through various workouts using equipment like kettlebells, the TRX, BOSUs, medicine balls and foam rollers. It's personal training in a group environment.
Questions, comments? |
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NEW Jungle Gym Hours
In September, we are launching new daycare hours to serve our active parents  better. Check them out:
Weekday Mornings: 8:45am to 11am *Friday: Kid class at 10am
Evenings: Monday & Wednesday--4pm to 6:30pm Tuesday & Thursday--6pm to 7:30pm
Please remember to call ahead and reserve OR cancel your spot at 989.356.5600. |
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-Members Voices-
by Amy Schultz, Membership Director
 The top question members ask is, "how do I break through a plateau in my fitness and weight loss?"
My answer is always follow the KISS rule: keep it short and simple.
Here are two basic ways to mix it up:
Interval Training--maximize your cardio training by using the ratio system.
Work to rest: You pick your speed and resistance based on YOUR fitness level.
2:1 Longer, moderate intensity work phase and shorter rest phase, EXAMPLE: 60 second work to 30 second rest.
1:1 Work phase and rest phase are equal, EXAMPLE: 30 second work to 30 second rest.
1:2 Short, very intense work phase and longer rest phase, EXAMPLE: 20 second work to 40 second rest.
Nutritional Guidelines--fuel your body with clean foods and LOTS of water.
- Don't skip meals
- Shop the perimeter of the grocery store, fill your cart (and body) with fresh fruit, veggies, lean meats and low-fat dairy products
- Drink 64 oz of water a day
- Portion control, don't overload your plate
- To get a healthy variety of fruits and veggies think color, this will ensure you are getting a wide range of nutrients
If you are looking help, make an appointment with me or stop by during one of my FREE Friday fitness check-ins.
Hours:
5:30am-5:45am
9am-9:30am
12pm-12:30pm
Questions:
Email me! Amy@BayAthleticClub.com |
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-bac group exercise rocks!-
by Tracie Werblow, Asst. Manager
 Bay Athletic Club's group exercise department is always evolving, creating a wonderful place for our members to challenge their fitness and have fun. I want to tell you about three changes happening in September:
1. NEW CLASS: Cardio Circuits! I'm  excited to introduce this new format led by Jackie Spencer every Tuesday morning at 6am. Cardio Circuits will use cardio intervals to keep your heart rate up throughout the session. Expect to use spin bikes, BOSUs, hurdles, ladders, gliding discs and steps. The dumbbells will be left in the closet. This class can be modified for all levels and will help increase your endurance, as well as burn lots of calories!
2. Fat Blasting Intervals is branching out. Traditionally this format used a step bench, but to keep it fresh and fun our team of energetic FBI instructors will be mixing it up. Be prepared for bursts of cardio and strength. Catch this class: -Mondays at 6am & 4:15pm -Wednesdays at 9am & 3:30pm -Thursdays at 4:30pm
3. Sculpt/PiYo coming to Tuesdays at 9am! Don't worry, this class is still happening on Friday mornings at 6am, but we're adding a new one because of its popularity. And for the dedicated Tuesday morning Sculpt crowd, you'll get everything you already love PLUS a bonus PiYo section. PiYo focuses on strength and flexibility training to create a leaner body. Plus the unique choreography of this class will have your entire body working.
Don't just set a goal to show up for class. Set a goal to be IN class. Be in it, to get something out of it. See you in the studio!
Questions, Comments: |
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FEATURED PRODUCT
Eating healthy on the go is easy, especially  with Shakeology. This meal replacement shake is tasty, easy, quick and the healthiest thing you'll eat all day! But now it's easier with Shakeology packets. Save time by not having to pack your lunch. Save calories by not running through a drive through. Just grab a packet and you're out the door.
TEACHERS: These are the perfect solution for a healthy, quick lunch!
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60 Second Inspirations
They're back! After a short summer break, our "60 Second Inspiration" stories are returning this month. The first one airs during the WBKB 6 o'clock news on Monday, September 5th.
During September you will be inspired by stories from Ryan Scheske, Hannah Denomme and Alisha Brandel (formerly Manning), each have bettered their life through fitness.
 Does someone inspire you? Nominate them! There are nomination forms on the "60 Second" bulletin board at BAC or email Sarah@BayAthleticClub.com |
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Healthy Living
-suggestions for an inspired life-
By Kelly Bowlin, Asst. Manager
 Chefs and nutritionists alike know that common culinary herbs have powerful medicinal properties. Basil, one of the most common herbs used as a flavoring agent in cuisine throughout the world, offers a number of important health benefits, in addition to its unique and versatile flavor.  Fresh basil leaves provide antioxidant and immune-boosting properties and can also give the body an ability to combat viral infections, including colds and the flu. The volatile oils that are a booster for the immune system, are weak in dried basil, so basil is picked fresh as much as possible. This perfect, late summer meal features harvest sweet corn, the first garden tomatoes of the year and, the good and good for you all-star, basil! Call it a pie, call it a quiche, call it what you'd like, but just try it! PESTO FRITTATA INGREDIENTS Filling: -6 large eggs -1 cup low-fat milk -1/2 cup feta cheese, divided -2 medium tomatoes, sliced -1 cup fresh corn kernels (about 1 large ear) or frozen thawed -4 TBSP fresh basil, sliced into ribbons -1/2 TSP salt, divided -1/4 TSP freshly ground pepper Pesto: -2 cups packed fresh basil leaves -2 cloves garlic -1/4 cup pine nuts -2/3 cup extra-virgin olive oil, divided -Kosher salt and freshly ground black pepper, to taste -1/2 cup freshly grated parmesan DIRECTIONS Combine the basil, garlic and pine nuts in a food processor and pulse until coarsely chopped. Add 1/2 cup of the oil and process until fully incorporated and smooth. Season with salt and pepper. Add all the remaining oil and pulse until smooth. Transfer the pesto to a large serving bowl and mix in the cheese. Pre heat the oven to 400 degrees. Transfer 3/4 cup of pesto to the bottom of a 9-inch pie pan, preferably deep-dish and spread into the bottom and up the sides. To prepare filling: whisk eggs and milk in a medium bowl. Sprinkle half the cheese over the pesto, then layer half the tomatoes evenly over the cheese. Layer the remaining tomatoes on top and sprinkle with the remaining 1/4 TSP salt. Pour the egg mixture over the top. Bake the quiche until a knife inserted in the center comes out clean, 40 to 50 minutes. Let cool for 20 minutes before serving. |
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Overhauling Workplaces. Transforming Lives.
Corporate Fit Challenge
Join the 80+ Alpena area businesses that have lost 10,205 inches and 12,667 pounds in our CFC! There are two spots left for September--be the first to secure it! We will treat YOUR workplace to a healthy fruit platter as a 'sign on bonus!' Contact Kelly Bowlin, CFC Director, as 989.356.5600 or email Kelly@BayAthleticClub.com
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 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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