 Bay Athletic Club
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Eating Frogs and other Brilliant Advice...
On Friday before the Holiday Weekend, the BAC Leadership Team did something crazy. We each ate a huge frog. (You're thinking "yuck!") Let me explain. One of the best personal development books of our time is called Eat That Frog by Brian Tracy. Quite simply, he says that success is predictable based on your habits. One of his teaching points is to complete a big project before getting bogged down in small stuff. This action of tackling a big-ticket item, is called "eating a frog."
We each picked one BIG task that had been hanging over our heads and literally plowed through it. No distractions, no wasteful time, just focus and action. My office was a swarm of receipts, QuickBooks reports, bills and deposits. By the end of the day, with help from Lisa from the accounting office, it was organized. I'm thinking of an "Eat That Frog" Friday tradition once per month at BAC, and on a personal level daily.
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My son Colt with a "real" frog.
Don't eat it, buddy! |
Drop me a Facebook post to tell me what big thing YOU accomplish. Need ideas? What is ONE thing that, if it were done, would have the greatest impact on your household, your relationship, your health or your career? Ok, now just do it! Shut down email, close out of Facebook, turn off the tv, and go to work! You will not regret it.
p.s. Speaking of icons like author Brian Tracy, I must mention one other we could all learn from today -- Oprah Winfrey. As she closed her show last week, she shared some simple, but profound lessons.
She said: "Everyone in life wants to be seen, to be heard, and to know that their voice matters." Do YOU let people know that their voice matters to you? That you care about what they think and believe? We all need that reassurance. You can hold it from people, or you can give it freely. Which will YOU do?
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Trina Gray
Owner, Bay Athletic Club
Fitness Entrepreneur
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GET INVOLVED.GET RESULTS.
June 10-Day Fat Blasting Adventure Boot Camp
Spots going FAST! Urban Training Camps in June
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Click to WATCH! |
- Kicks off TWICE in June -- June 5th and June 19th
- Workouts Sunday through Thursday for two weeks.
- Kickoffs Sunday at 6pm
- Choose between 6am, 12pm & 6pm during the week.
- All workouts at Bay Urban Fitness in Downtown Alpena
- Limited to 20 people
- Workouts use the Urban Signature Style & are coached by certified trainers
- All fitness levels welcome
- Weight/Body Fat Testing/Food Journal
- Cost $60 members/$80 nonmembers
- Call 989.356.5600 to sign up or email Tracie@BayAthleticClub.com
 
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FEATURED PRODUCT
 Spice up your wardrobe with some all new logowear! Just in, Bay Urban Fitness Under Armour warm up jackets. Kelly and Tracie love theirs and they are flying of the shelf fast. Men and women sizes available. Price $50. |
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Training Tips
By Head Trainer, Casey Stutzman
 The muscles in our core do so much for us, but we don't always return the favor in our workouts. The purpose of the core muscles are to support the spine and keep it at its natural curve. They all work together to maintain stability. That's why stability/balance training is a huge benefit for the core muscles. In fact, excessive crunches and sit ups can actually lead to imbalances because only the rectus abdominal and obliques are getting stronger, and if they get too strong they can actually start to pull the spine out of alignment. That can lead to pain in the neck and upper back as well as tight hamstrings. When you begin to focus on core stability more than core strength you will notice positive changes in your posture. Standing core exercises are one of the best ways to work all the muscles equally because they challenge strength and stability. They also help prepare the body for everyday activities. Check out the video below for three unique standing core exercises that you can add in your workout immediately. |
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Member's Voices
by Membership Director Amy Schultz
What's in a goal?
When I meet with members, the top goal people share with me is:
"I want to lose weight." While this is often a necessary goal for optimal health, what does it mean?
When the only goal is to lose weight, people get fixated on a number on a scale, and that starts to dictate how we feel. If the number doesn't budge, discouragement sets in. Then follows pessimism which has negative impact on our relationships at home, work and school. These emotions can affect our physical health.
Click here to see how BAC member Maria Tulgestka loses weight AND enjoys less pain and more joy
Now ask yourself why you want weight loss to be your goal. Do you want to be able to go up a flight of stairs without getting winded? Do you want to have more energy to play with your kids? Do you want to be able to get in and out of your car easily? Do you want to increase your concentration and reduce your stress? Do you want to alleviate low back pain? Do you want to be happy with the person that looks back at you in the mirror? When we specifically use life enhancing goals to measure our success in our fitness journey, it will result in good feelings and optimism. The number on the scale becomes less important as "quality of life" goals are reached.
Weight loss is a typical goal, but it shouldn't be the only one. Healthy weight loss along with life enhancing goals will create mini-celebrations along your entire fitness journey.
Email me at Amy@BayAthleticClub.com or
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Community Outreach
Preschoolers from Terry Pagel's Headstart class made a stop at Bay Urban Fitness during a recent downtown field trip. Owner Trina Gray and BAC Trainer Mark Pagels gave the youngsters a tour of the new facility as well as a couple runs through an Urban style obstacle course. It's never too early to discover fun fitness options! Mrs. Freeland's kindergartners from Bingham Arts Academy got a lesson on healthy eating and fun exercise during their trip to Bay Athletic Club. The children learned a healthy chant, ran relays, did kids yoga and played with the Swiss balls. Their heart rates were up and they had a blast! |
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-bac group exercise rocks!-
by Tracie Werblow, Asst. Manager
 Have you ever wanted to go somewhere, but decided not to because you didn't have anyone to go with? Sound familiar? If so, I challenge you to take advantage of our group exercise program. It's literally one of the top in the country. You don't need someone to go with! There will always be a friendly face there. Plus, you'll get to change up your routine and break through plateaus. Group fitness has a power that can unleash an overflow of endorphins, which create a natural high and sense of well-being. This allows for a significant increase in pain thresholds so you will push yourself harder compared to a solo workout. Plus, the energy of the instructor and the group will keep you motivated. Go grab a copy of our class schedule (at the front desk or on-line at www.BayAthleticcClub.com). Put dates in your planner and look forward to it. We have more than 50 classes per week so there is definitely a class that will work for you. It's a date. |
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Bay Urban Fitness
The all new Urban Mix is the perfect Sunday workout. We created this circuit-style workout because of your requests and based it on our popular Corporate Fit Challenge Sunday workouts. The workout is fresh and fun and led by certified trainers. You'll experience kettlebells, TRX, BOSUs, medicine balls and more. Keep challenging your fitness with the Urban Mix.
No sign ups required. Grab your teammates, your friends, your family and meet us there!
Sundays 5pm at Bay Urban Fitness, 106 River Street in Downtown Alpena.
Cost is $8 for members / $10 for non. |
 Playlist of the Month1. "Superstar"--Clooney2. "The Beautiful People"--Christina Aguilera
3. "Damaged"--Danity Kane
4. "I Believe in a Thing Called Love"--The Darkness
5. "Gangster Tripping"--Fat Boy Slim
6. "Enough Crying"--Mary J. Blige
7. "Bodyrock"--Moby
8. "New"--No Doubt
9. "Only Girl"--Rhianna
10. "The Way I Are"--Timberland
11. "Have you Ever Seen the Rain"--CCR
*Sarah's Urban Training Camp playlist |
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Healthy Living
-suggestions for an inspired life-
By Kelly Bowlin, Asst. Manager
 Summertime is creeping into northern Michigan so what better way to get the family together than a barbecue? Grilling your food is not only a convenient warm-weather delight, but also proves to be one of the healthiest ways to prepare a meal. Yes, grilled food is delicious and imparts a rich distinctive smoky flavor, but do you know the main benefit to grilling? Food holds its nutritional goodness more than any other way of cooking, not to mention, it is figure-friendly because extra fat drips away from the food. When we use the grill to cook meat, the method is fast and uses high heat so the food retains most of its vitamins and minerals, while maintaining an exceptional taste. Meat retains most of its riboflavin and 60 to 80 percent of its thiamine. Try a new favorite of mine, Chicken Florentine Salad, which combines superfood spinach, low fat grilled chicken and fresh basil (which always reminds me that summer is almost here). Enjoy! Ingredients: -3 grilled chicken breast, boneless, skinless -3 TBSP fresh basil chiffonade -1 TBSP fresh rosemary -4 cups baby spinach, sliced roughly -1/2 cup asiago cheese shredded, divided -2 small tomatoes, chopped into large chunks -1/4 cup balsamic vinegar -1 TBSP chopped garlic -1/2 TSP salt -1/2 TSP freshly ground black pepper -3/4 cup olive oil -2 cups of cubed toasted bread Directions: In a small bowl, whisk balsamic vinegar, chopped garlic, salt, pepper and olive oil together until well blended. Marinate the chicken breast with 1/2 cup of the dressing and allow to sit for at least 20 minutes. Grill the chicken on high heat, 8 to 10 minutes per side. Let cool slightly before chopping into chunks. Meanwhile, cube the  bread, toss it with the dried rosemary and 1/4 cup of olive oil and 1 TSP of salt and pepper. Then toast it under a broiler until brown on both sides, set aside. Slice the fresh basil and add it to the bottom of a large salad bowl, toss in the asiago cheese and remaining dressing. Whisk gently and add the remaining ingredients to the bowl, toss and enjoy! Questions, comments? Kelly@BayAthleticClub.com
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Relax with a Massage
 Bay Athletic Club massage therapist Erica Detro was voted best massage therapist of the year by readers of The Alpena News! She has a whole list of offerings:
Swedish Massage: Relax your mind and body with a luxurious massage that will balance and refresh you. Hour $50/ Half-Hour $35
Deep Tissue Massage: Release tension and remove knots with a massage that hurts so good. Hour $60/ Half-Hour $45
Sports Massage: Perfect for athletes or anyone who needs to stretch muscles before or after a workout. Hour $60/ Half-Hour $45
BAC members get 10% off. Schedule your appointment today by calling 989.356.5600 or emailing Erica@BayAthelticClub.com. |
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60 Second Inspirations
The inspirational stories keep rolling in! People all over northern Michigan are transforming their lives through fitness. People like Roger Mendel who beat cancer and rediscovered healthy living and Grace Marshall who lost over 100 pounds and inspired dozens of others to get moving. Tune in for new stories Monday nights during the WBKB 6 o'clock news or visit www.YouTube.com/BayAthleticClub anytime.  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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Businesses on the Rise:
Watch their fun, heart pumping videos at www.YouTube.com/BayAthleticClub
 Magnoloy Rocks CFC
They were a small group but that didn't stop them from working together to get results. This group of eight lost 32 inches and 54.7 pounds! Jonna Fischer took all the awards (Inchworm, Biggest Loser & Challenge Champ) for losing 7 inches, 14 pounds and 5.9% of her body weight.
"It was a great experience and I would definitely recommend it."--Jonna Fischer
"Excellent!"--Connie Hoppe
"It was life changing."--Sherry Cook
 McDonalds Drives Thru CFC with Success!
Employees from local McDonalds restaurants took on the challenge of cleaning up their exercise and nutrition habits in six weeks and got huge results! They lost 54 inches and 107 pounds! Elizabeth Godin won the Inchworm award for shedding 16.75 inches and Rosella Reese won the Biggest Loser and Challenge Champ awards for losing 17.8 pounds, 8.1% of her body weight.
"Awesome, successful, great results and FUN!"--Katie Flemington
"Rewarding and individulaized."--Terri Beebe
"An amazing exerperince to get healthy and be supported and supportive of others."--Rose Reeves
 ARMC 3 South Starts a Trend!
Hospital employees from the third floor south wanted to shape up and get healthier, and that's what they did with a Corporate Fit Challenge. The group lost 61.45 pounds and 62 inches. Jill Allen was named Inchworm for shedding 11 inches. Linda Smith won Biggest Loser and Challenge Champ for dropping 13.6 pounds, 8.7% of her body weight.
"This is a great way to challenge yourself and your temptations."--Stacie Rospierski
"I love meeting with a coach and getting a workout program designed for me."--Linda Smith
"I enjoyed this experience and even inspired other co-workers to get healthier!"--Stephanie Wilds
 Thunder Bay Credit Union Balances Their Health & Fitness
This group may have been small but their numbers were big! They lost 45.25 inches and 81.6 pounds! Rose Tacia won Inchworm for shedding 10.5 inches, Kris Werda won Biggest Loser for losing 18.4 pounds and Carah Pohl won Challenge Champ for losing 6.4% of her body weight.
"It's fun and really worth it!"--Peggy Stanton
"A great opportunity to better yourself."--Ashley Werda
"This is a great way to kick off a healthy lifestyle."--Alex Ludwiczak |
 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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