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FITNESS INSPIRATION FOR YOU
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Join Our List
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Our "60 Second Inspirations" return this month!
 On Monday we will feature Erin Andrews, a former collegiate athlete who fell out of fitness as her career in teaching and family grew. When she moved back to Alpena she found time for her health at Bay Athletic Club. Today she has lost 25 lbs and has more energy as as a wife, mother, teacher and coach because of fitness. Catch her story on December 3rd during the WBKB 6pm news and you can always catch the replay on our
Facebook page the next day.
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BLACK FRIDAY: FREE CASH
Start your holiday shopping here!
THIS SPECIAL LASTS FOR TWO MORE DAYS!
It is time to start picking out gifts for your loved  ones and this is a great option. Through Friday, November 30th, we will add FREE CASH on to gift card purchases. If you purchase a $25 gift card we'll make it worth $35. If you purchase a $50 gift card we'll make it worth $70. Limit one per person. Gift cards can be used on logowear, signature programs, juice bar and new memberships. BONUS: we'll even wrap it up for you so it is tree ready! Gift cards available at the front desk.
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We have gifted lots of BAC stadium blankets and sideline chairs in November to members who have hit their 100th check in and 200th check in! We've also been excited for our newest BAC Rewrds addition with "BAC Feels Like Home" t-shirts to new members who get at least 20 check ins during their first two months. Wherever you're at, you are on track to earning yourself a BAC Rewards gift if you keep your workouts consistent. You can do it too!
No strings attached, just more BAC SWAG and incentive for you, our valued members.
Questions? Contact our membership director Courtney Holmes at
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Community Outreach
We are stoked to have raised $155 for the Sunrise Side Streakers! This is a running nonprofit group that donates money to local charities. Thank you to all of the people who came to our November Sweat for a Cause workout and donated! 
Mark your calendars for our next Sweat for a Cause on Friday, December 14th at 5:30pm to benefit Toys for Kids! This is a family Pound party with Ami Lenning. Kids age 10 and up can attend with their parents. Bring a donation of at least $5 or a toy!
If you would like BAC to help with your community event or field trip use this
form
to apply.
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Christmas Came Early in the Cardio Theater!
We love Arc Trainers because they deliver a high calorie burn without putting added stress on the ankle, knee and hip joints. Plus it is fun to have lots of cardio options!
The Arc Trainer has lots of benfits!
1. It is a low impact, great cardiovascular workout.
2. It helps build your bones! Even though it is low impact, the Arc Trainer has you on your legs the entire workout so it is weight bearing. This type of workout is shown to help build and maintain strong bones.
3. Weight loss is another great bonus! You can burn 250 to 500 calories in just 30 minutes!
We hope you enjoy the brand new Arc Trainer!
Member Gary Rich was excited to see it being installed. He enjoys mixing the Arc Trainer into his workouts.
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We LOVE seeing you at the Club. We KNOW that the energy, variety of workouts and accountability we offer at BAC changes lives. Hands down.
We know you are also looking for ways to stay active when you are not at the club. You love to run, bike and hike! You can also enjoy a quick workout at home or on-the-go with our friends at Beachbody.
Owner Trina Gray loves teaching and taking classes at BAC. She also uses Beachbody on Demand (an on-line workout library) when she's traveling or juggling kids sports and activities! Workout with no boundaries. Be fit
anywhere, anytime!
With BOD, you get hundreds of workouts, unlimited for a year. You can workout with your smart phone, iPad, laptop or smart TV.
On the road or at home? This works.
Questions about getting
BOD All Access through BAC? You can get it solo or packaged with a month of Shakeology ON SALE, including a FREE Shaker Cup and food plan!
THERE IS A $20 SAVINGS ON THIS AMAZING PACKAGE UNTIL THE END OF NOVEMBER!
Check out link above to go directly to the BAC Beachbody amount or simply REPLY to this email and we will get you set up.
Shakeology of the Month
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COOKIES N' CREAM SHAKEOLOGY
It tastes like dessert, but acts like a vitamin!
Why Shakeology?
We all struggle with food prep and getting all the nutrients we need in life every day. Shakeology solves both of those problems. It literally fills the gaps in our daily nutrition. We still advocate eating clean, colorful, whole foods for your daily meals. Shakeology is a multivitamin in a meal.
It is quick, convenient and filled with vitamins, minerals, superfoods, probiotics, prebiotics, digestive enzymes, amino acids, antioxidants and protein. It is NOT a diet shake or a quick fix. It is whole food nutrition.
Need Shakeology at home for YOUR family? FREE shaker cup with purchase!
You can order a supply for home at:
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HEALTHY LIVING RECIPE
by Kelly Lake
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Chicken , Kale, Wild Rice and
Root Vegetable Soup
This soup is fast, slightly sweet and 100%  wholesome. Toss it together in about 30 minutes and enjoy a hearty weeknight soup that will satisfy all in your home.
2 Breasts of chicken, chopped
1 head of kale, chopped, discarding the tough spine
½ cup of wild rice
1 cup cremini or baby portabella mushrooms
2 cloves fresh garlic, chopped
1 smaller butternut squash, peeled and cubed
8 cups of low-sodium chicken broth
Black pepper to taste
1 tsp. cayenne pepper (optional)
2 TBSP olive oil, divided
In a large pot, add the olive oil and heat over  medium heat. Add the chicken and cook until browned. Remove from the pan and reserve. Add second tablespoon of olive oil, mushrooms and garlic then cook until the mushrooms soften, about 5 minutes. Deglaze the pot with 1 cup of broth. Scrape up the browned bits of flavor with a wooden spoon. Toss in cooked chicken, wild rice, butternut squash, black pepper and cayenne (if using). Bring the soup to a boil and then lower heat, simmering until the butternut squash is fork tender. Add the washed and chopped kale and cook an additional 4 minutes. Ladle into your bowls and enjoy.
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Cheers to my mom, Judi Haag, who is a 77-year-old breast cancer survivor and fighter! She recently partipcated in a fashion show in Madison that raised tens of thousands of dollars for breast cancer research. And you know what? She works out every single day! She runs her dogs, takes TRX classes, strength classes and Yoga. Your health is a gift. Take care of it! - Trina Gray
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Trina Gray, Bay Athletic Club
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December 2018
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Bay Athletic Club... Your place to connect, sweat and belong.
When I opened Bay Athletic Club 12 years ago, I envisioned a warm, friendly place where people of all
ages & abilities could find wellness as a way of life, form friendships and find a sense of belonging.
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WATCH THE NEWS STORY
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Our mid-morning workout crew, made up primarily of retirees, took this concept to a whole new level. They meet up each morning for coffee & their own local "talk show" that they call "The Daily Dose."
There is no small talk, no gossip and no bitter arguing. They just listen, learn and share ideas with each other. They are open minded, respectful and engaged in the world. They did not all know each other before meeting up at Bay Athletic Club. They have become fit friends and a bright spot in each other's lives.
On weekday mornings, lead by retired PE teacher Liz Klemens, they meet at 8:25 in our juice bar to discuss news headlines before heading to a 9am group fitness class.
It is a combination of great conversation, laughter and keeping up with the changes happening in the world. They talk about the top five headlines of the day.
"A great way to start my day," said Shirley Jones.
"The favorite part of my day," said Marietta Zampich.
I am one proud owner & community member.
Do you need a place to meet positive people, focus on your health and create a happier life?
All are welcome at Bay Athletic Club. From students to working parents to retirees.
Find your tribe, find a place to belong, find a place to get better.
PS - Did you see the results of our 10th annual THINNER WINNER program? We just completed a community-wide weight los
s competition and changed hundreds of lives.
Teams of friends, families and co-workers joined together and found success. The goal now is to keep up the momentum and make fitness, good nutrition and balance a way of life! Our community lost 1,290 lbs and 1,525 inches.
Alpena is a stronger community. If you see someone you know in this picture, cheer them on and encourage them to keep after it!
Owner, Bay Athletic Club
Sincerely,
Trina Gray, Owner Bay Athletic Club and Bay Urban Fitness
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GET INVOLVED. GET RESULTS.
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 THE POWER OF BEAUTY: inner & outer strength, coached weight training that changes your body & confidence with a splash of personal development. That is what our longest running signature program is all about.
- This program has changed hundreds of lives. Check out Beauty Alum Taylor's testimonial to the left!
- In October part of the camp proceeds went to the mammography fund. In December part of the camp proceeds will help support fitness at a domestic violence shelter.
- We kick off on Monday, December 3rd and end on Thursday, December 27th
- Choose from 11am or 6:30pm time slots.
- Not only will Beauties get great workouts, but great reminders about how to give more love, joy, patience and respect to themselves and how to spread it to the world around them.
- Camp led by Beauty coaches Sarah Morrison, Trina Gray, Tracie Granata, Amy Schultz, Cindy Limback and Amanda Freeland
- All Beauties are treated to five free Shakeologys to use throughout camp, too! This is our gift to you ($25 value)! Shakeology can be your lunch or dinner after camp and will give your body a dense dose of superfood nutrition.
- Cost is $50 for BAC members and $75 for non members
- Sign up by calling 989.356.5600 or emailing [email protected]
- Intentionally put some holiday fun and fitness into your December with this festive Boot Camp!
- What do you get?! SO MUCH! Twelve days of workouts, tons of accountability with a Boot Camp advent calendar, an automatic prize if you if you complete your tracker, entrance into a drawing for a $50 visa gift card and $50 in BAC Bucks.
- Workouts are holiday themed and perfect for all fitness levels! Get to a special group workout or pick up a 30 minute meltdown workout at the front desk to do at the club.
- Many of the BAC Training Team (including a Pound Party with Ami Lenning and some fun outdoor workouts) are jumping at a chance to lead you in a 12 Days of Boot Camp workout!
- Rolling kick off on Monday, December 10th (stop by the club to start when it works in your schedule) and the camp goes until December 21st.
- Workouts will be scheduled at popular timeslots throughout the Boot Camp. You are not required to be at all of them, but there will be many you can make! We even have a winter hike planned at Norway Ridge!
- The cost is $50 for members and $75 for non members (access to BAC included!)
- Sign up by calling 989.356.5600 or emailing [email protected]
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TIPS FROM NUTRITION EDUCATOR AMANDA FREELAND
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NUTRITION TIP:
The holidays are here!
It's important to enjoy your family recipes, your meal traditions and the foods that you have once or twice a year. Restricting ourselves from those things really won't impact our health in the big picture as much as we might think and enjoying them will actually bring us joy and lower stress.
If you want to maintain your weight through the holidays there are a few things you can do: 
1) Do not eat until you are stuffed. When we overeat to the point of being stuffed we create a toxic environment in our body. Our cells cannot process the amount of nutrients (healthy or not) that are being put in at such a rapid pace. The key here is to chew slowly, be mindful about your portions and take the time to actually enjoy the food that you are eating. When we eat too fast and eat too much our body doesn't know what to do and there are negative effects on our health beyond weight gain.
2) Drink a large glass of water before and after your meal. If you cannot finish a glass of water after you eat, you probably ate too much. Drinking water before and after will help you digest your food better and will help keep you from the yucky bloated feeling of overeating.
3) If you do want seconds, wait 15 minutes after you finish your first plate. Your body may need time to catch up to what you ate the first time around and if you don't give your body the time to catch up you will end up feeling overstuffed.
4) Choose 1-2 treats to enjoy. It's OK to enjoy treats. Treats on their own are not the reason we are overweight or unhealthy. We need to be mindful of our choices and not just grab sweets off of the table mindlessly throughout the day or throughout our meal. If we choose 1-2 treats to enjoy on purpose and skip the rest we will feel much better.
5) Choose half your plate in veggie dishes. This will help you feel and stay full, will give you good nutrition for the day and will help your digestion.
6) Eat a healthy and filling breakfast so you don't feel like you are starved going into your holiday meal. You will be more likely to make good choices and each smarter portions if you have eaten nutritious food throughout the day.
FOOD SWAP:
This holiday season try to focus on swapping out white potatoes for sweet potatoes. Sweet potatoes will keep you full longer, they provide more vitamin A and vitamin C than white potatoes and they have fewer calories. This swap will give you more nutritional value with your meal as well as help to satisfy your sweet tooth with their sweeter flavor!
SUCCESS STORY:
Vera Kavanaugh is in her 60's and was starting to feel like she was in a rut. She cooks at home, eats well most of the time, limits her treats and pays attention to portions. However, she felt stuck at her current weight. She purchased a three pack of nutrition personal training sessions and in two weeks she lost 4lbs and 2.5 inches by making some small changes to her routine and to what she was already doing. She said, "I feel more clear in my mind. I feel like I have more control over what treats I am choosing in my day and that feels good." Congratulations to Vera! Small changes really do add up to big results.
 TAKE ACTION OVER YOUR NUTRITION:
We offer two great nutrition services at Bay Athletic Club.
1) A three pack of personal coaching nutrition sessions
2) Turning Point: A six week comprehensive nutrition program to develop better habits and a better relationship with food
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GET A QUICK LOOK AT WHAT IS NEW IN OUR GROUP EXERCISE DEPARTMENT
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Mark your calendars for a December Pound Party on the 14th! This one is for the whole family...kids 10 and up are welcome to join their  parents. This Pound Party will also be our Sweat for a Cause and all of the money raised will benefit Toys for Kids. Please bring a donation of at least $5 or an unwrapped, new toy or item for a child of any age. The party happens at 5:30pm on Friday, December 14th at Bay Urban Fitness. All welcome! Children must have a parent or adult participate with them.
We have special hours on Christmas Eve. We will be open from 7:30am to 1pm with a special "Here Comes Santa Clause" Body Blast class in the BAC Studio at 9am with Tracie Granata. Open to all members and the perfect chance to get a workout in before Christmas. We will be closed on Christmas days with regular hours on Wednesday, December 26th.
Get a Holiday Chill session in on Saturday, December 29th with a special Yoga 90. Lara Torres and Cheryl Mack are teaming up to give you a break from the fast-paced holiday season, to breath, gently flow, stretch and restore. This Yoga workshop is 90 minutes long and will happen at Bay Urban Fitness at 10am on Saturday, December 29th. The cost is $10 for members and $20 for non members. Please sign up ahead of time by emailing [email protected] or calling 989.356.5600.
Get one more Cycle 90 in before the end of 2018 with Samantha Kendziorski on Sunday, December 30th at 8:30am. This 90 minute Urban Ride class is low impact, yet high intensity. Time will fly by as you work on your endurance and burn mega calories! The cost is $10 for members and $20 for non members. Please sign up ahead of time by emailing [email protected] or calling 989.356.5600. Space is limited.
Get ready for a workout party on New Year's Eve! The club is open from 5:30am to 5pm on New Year's Eve and we'll have a double header in the BAC Studio starting at 9am when Lara Torres and Sarah Morrison team up for an "End 2018 with a Bang" workout. Courtney Holmes will hop in at 9:45am and teach an Abs Express class. We are open on New Year's Day from 7:30am to 1pm.
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HIGH FIVES TO MORE PEOPLE MAKING FITNESS A WAY OF LIFE
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