FITNESS INSPIRATION FOR YOU

 
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Amy Faircloth was in pain and spending most of her time on the couch.  She was fighting depression with medication but not seeing much difference.  Then inspiration struck and she started working out.  Everything changed, inside and out.  Check out her story, which aired on the WBKB local news. 

Corporate Fit Challenge Fun!
This small but mighty group got great results in their Corporate Fit Challenge, losing 65 inches and 48 pounds!

Bradley Przeslawski was the Challenge Champ and Biggest Loser.  He shed 11.2 pound, 5.6% of his body weight!  He loves fitness but had gotten in a rut the past few months.  This team accountability gave him a fun focus which led to great results!

Teammate Heather Winfield took home the Inchworm award by dropping 10.5 inches!  Heather says she knows what she needs to do to be healthy, but the accountability from her co-workers and coach kept her on track.  She cut out all soda during the four week challenge!  

If you would like to start a Corporate Fit Challenge in your workplace call 989.356.5600 or email [email protected].


We are getting close to giving away our first backpack of the year.  You'll likely see some members start hitting the 100 mark in March!  Remember, achieve at least 100 check ins in 2019 and you'll earn a BAC backpack!  Log in 200 check ins and you'll earn a BAC windbreaker!

In the meantime, we've had some new 2019 members get at least 20 check ins during their first two months and that earns them a "BAC Feels Like Home" t-shirt! 

Congrats Autumn, Jennie and Cassandra!

We love BAC Rewards because we love acknowledging your consistency in your health and giving you some major props for it!  Our top priority is keeping our members happy and engaged and last year we learned this works!

Questions? Contact our membership director Courtney Holmes at
Community Outreach

BAC was excited to host a field trip for some energetic and sweet Hinks Elementary kindergarteners. They got a lesson on what it means to be healthy, ran through an obstacle course and went on a tour of the club. It is never too early to encourage a lifetime of healthy habits.
If you would like BAC to help with your community event or field trip use this form to apply.
Beachbody at BAC

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 can 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 and working out upstairs with friends. 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! 

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
CHOCOLATE MINT
It tastes like dessert, but acts like a multivitamin!

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:

HEALTHY LIVING RECIPE
by Kelly Lake
Earthy herbs, toasted walnuts, funky truffle oil and blue cheese will drench you in flavor and satisfy all your comfort food wants and needs. Make this tonight and ward off the cold.
Herbs de Provence Cozy Bowl
2 boneless chicken breasts
2 TBSP Herbs de Provence blend, divided
1 cup of Israeli Couscous (aka Pearl Couscous)
1 and ¼ cups water
16 oz. organic baby spinach
1 tsp truffle oil
½ cup walnuts, toasted
¼ cup blue cheese, crumbled
Fresh cracked black pepper to taste
 
Heat oven to 350 F.
Place chicken in a glass baking dish and sprinkle with one tablespoon of the Herbs de Provence. Cover the dish with foil. Bake chicken for 25 minutes and allow to cool for 5 minute before chopping into one inch pieces.
 
Place walnuts in a cast iron pan or equivalent and 20 minutes before the chicken has completed baking, place the pan in the over to toast the walnuts. Remove from heat when the walnuts have a slight color change. Be careful not to burn them. Take out of pan immediately and set aside to cool.
 
10 minutes before the chicken has completed baking, add couscous, one tablespoon of Herb de Provence, and water to pot and bring to a boil, then reduce to a simmer. Simmer until the couscous is tender, about 6 minutes. Remove from the heat and cover pot.
 
While the chicken is cooling, cook the spinach. Using the same pan as you toasted the walnuts, place over medium heat and allow the pan to get hot. Add all of the spinach to the pan and toss spinach constantly until it has wilted. Finish the spinach with one teaspoon of truffle oil.
 
Divide ingredients across four warm, large bowls and finish with a dusting of fresh black pepper to taste.
Age is just a number. 
Shout out to my parents, Doug and Judi Haag, who are 78 and 77-years-old and rocking their workouts at my sister Kari Woodall's studio in Middleton, Wisconsin. My parents even had a TRX installed in their basement to get in extra practice! Live your best life, my friends.

 
Trina Gray, Bay Athletic Club
March 2019
Boxing Our Way to Fit

We love Bay Urban Fitness in downtown Alpena. It is cutting edge, fun and just plain cool. For seven years, we have offered our members two amazing locations, with more than 50 group fitness and large group training classes per week for one low price. Why? Because we want to create a happier and healthier community for all. We want to offer variety, community and so many ways to be fit on any budget and any schedule. 

One of my goals for 2019 was to add more vigor and excitement to Bay Urban Fitness. Mission accomplished. We successfully launched the all new URBAN RIDE in January, featuring 20 new IC5 Life Fitness bikes. They are high-tech, comfortable and so fun to ride. They measure your RPMs, Watts and Output to help you achieve you r own personal goals.Our cycle team attended a weekend continuing education workshop and put in many hours practicing and testing them out.  The classes have been a hit already and we can't wait to watch our cycle program continue to grow! 

Next on my dream board was to launch URBAN BOX, featuring 10 new Title Boxing bags professionally installed in our new boxing studio. This amazing new studio was just completed yesterday! We are ready to rock the box in March. Our team of trainers (many already teach kickboxing formats) is preparing at a workshop this weekend and will be ready to lead you through safe, effective  and calorie-torching workouts. URBAN BOX is low-impact and high-reward! 

There are several ways to get in on the action in March.  Boxing workouts are featured in o ur Urban Challenge camp. We are debuting a new Box 90 workshop and we added a couple of Sunday evening specialty boxing classes on the schedule to get you bobbing, weaving and jabbing your way to a better body and lower stress.  See you there! 

Questions? HIT REPLY on this email and we'll be happy to answer! 

PS - LOOK FOR OUR DESTINATION SPRING BREAK PROMOTION AT THE END OF MARCH. BRING A FRIEND TO WORK OUT WITH YOU FOR FREE FOR THE WEEK! IT'S OUR FAVORITE GIFT  TO GET THROUGH THE SNOWY VACATION! 
 
Sincerely, Trina Gray 
Owner, BAC and Bay Urban Fitness 

Owner, Bay Athletic Club 
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GET INVOLVED.  GET RESULTS. 
 
  • Get in on our most challenging signature program!  Urban Challenge will push your strength and endurance in a supportive and competitive
    Click to see Urban Challenge in Action!
    setting.  In March we are adding three Urban Box workouts with our brand new Title Boxing Bags. Plus you'll use the performance bikes, TRX, kettlebells, ropes and more!
  • 6am camp kicks off Monday, March 4th. 
  • 6:30pm camp kicks off Tuesday, March 5th. 
  • Both groups run until Thursday, March 21st.
  • This camp meets at 6am on Mondays, Tuesdays and Thursdays at Bay Urban Fitness or 6:30pm on Tuesday, Wednesday and Thursday.
  • There are only 19 spots available so DO NOT wait to sign up!  ONLY A FEW REMAIN!
  • This is an advanced camp for people looking to embrace their inner athlete, challenging their physical and mental strength.  Participants must be in good physical condition and able to go 'toes-in' on the TRX.
  • Coached by a medley of our Urban Ride and Bay Urban trainers, Tracie, Courtney, Sam, Amanda, Eric, Trina and Dorothy.
  • The cost is $50 for members and $75 for non members.
  • Sign up by calling 989.356.5600 or emailing [email protected]
  • 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 women for the better.  Beauties always share that not only do they find more strength and definition, but they also unlock more potential and grow confidence in all areas of their lives.
  • We kick off on Monday, March 4th and end Thursday, March 21st.  This camp will be three weeks with two weekend workouts, done just in time for spring break!
  • Choose from 11am or 6:30pm time slots
  • 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]
TIPS FROM NUTRITION EDUCATOR AMANDA FREELAND
 
I often hear clients say, "I know, I was bad because I ate pizza."  Another said,  "I know it's bad to eat sweets and once I do I feel like I've ruined the whole day."   My question in return was simply, "why does that make you bad?"   I want to help more people change their focus on food from placing it into categories of 'good' or 'bad' and instead focus on placing it into categories of 'nutritious' or 'non-nutritious.' 

Diets don't work.  This has been shown time and time again.  They are not sustainable, so my goal is to help people focus on what they can stick with.   When we find a way to eat that allows us to have treats we enjoy, while mostly eating out of the nutritious category, we can sustain that. 

You have likely heard of the 80/20 rule. This is where you focus on eating nutritious choices 80% of the time and the other 20% of the time you can enjoy other things that might not be as nutritious.  You'll still be able to lose weight and feel good because you are mainly fueling your body with healthy foods.   Eating one treat in your day will ultimately NOT determine your overall health for that day.  What WILL determine your health that day is what you do the rest of the time.  

Are you drinking enough water?  
Are you eating something within three hours of waking up?  
Are you eating nutritious food the rest of the day and fitting in some time for intentional movement?

If you can answer yes to those then that one treat won't effect your day as much as you think.   Let's start looking at food differently and remember, let's keep it simple. You aren't bad because you eat something you enjoy. Just remember to choose food that's more nutritious most of the time and your body will respond positively. 

FOOD SWAP
Let's talk about rice. Rice is a great addition to so many meals, but the calories and carbohydrates can add up quickly.  Cauliflower rice is becoming more and more popular as a replacement for white rice and here is why. One cup of white rice has over 200 calories and 46g of carbohydrates, where one cup of cauliflower rice has 25 calories and 5g of carbohydrates. Think about this, you could have eight cups of cauliflower rice vs. one cup of white rice. This food swap will save you calories but more importantly will fill you up, help your digestion and will give you antioxidants that your body needs.  Carbohydrates are not bad, but having them earlier in the day is smart.  If you like rice at dinner this would be a perfect swap.

SUCCESS STORY
Amy Franklin decided that she needed to make herself more of a priority. She is required to take a PT test each year and she was tired of feeling like she was barely getting by.  Amy was starting to feel frustrated that she wasn't losing weight and knew she needed to add more accountability to her routine. She decided to start a Personal Training 10 pack and chose to include nutrition sessions with each meeting.  She started tracking her food and with weekly meetings, Amy has started to see success.  She has met her first weight loss goal and is positive n ow that she will keep moving forward. She looks forward to her sessions and is enjoying her renewed strength and energy. 

TAKE ACTION OVER YOUR NUTRITION:
We offer a 3-pack of personal training for $95.
You can mix and match your sessions to include personal training for fitness and/or nutrition coaching with Amanda.  
Email [email protected] to get more information or started!
GET A QUICK LOOK AT WHAT IS NEW IN OUR GROUP EXERCISE DEPARTMENT
NOW OFFERING TWO URBAN RIDE & STRENGTH CLASSES A WEEK!
Our Friday morning 6 am Urban Strength class is getting a revamp! Enjoy and all new Urban Ride & Strength class, like our popular Thursday night 5:30pm class.  Tracie Granata is excited to take on this new offering and bring you great cardio and strength intervals on Friday mornings at 6 am.  Sign up is required for this class to ensure you have a bike.  Call 989.356.5600 to sign up.

URBAN BOX
Get in on the boxing action. Just announced! We are piloting two Sunday evening boxing classes at 5 pm. Sign up required, limited to 20 people. We'll offer TWO classes, March 10 and March 17th.  Call 989-356-5600 or Email [email protected]

 

 
SWEAT FOR A CAUSE
In March we are raising funds for the Women's Giving Circle.  This workout will be a POUND PARTY on Friday, March 22nd.  The fun happens at Bay Urban Fitness at 5:30 pm.  This is open to all and a donation of at least $5 is appreciated.  All proceeds go to the Giving Circle.  

PS - Catch another POUND PARTY at Bay Urban Fitness on Friday, March 8th at 5:30 pm.

90s WEEKEND!
We are excited to bring you a weekend filled with specialty workouts!  Check out this amazing line up. All 90 minute workshops are held at Bay Urban Fitness in downtown Alpena. 


BOXING 90: Friday, March 29th at 5:30 pm 
  • 90 minute sweat session 
  • brand new Title Boxing bags
  • wraps and gloves provided 
  • punch, bob and weave for all levels 
  • burn mega calories chisel your mid-section
  • space limited to 20 people - hurry! 
  • led by Eric Koss 
  • $10 members/$20 non-members
  • sign up required 
  • 989-356-5600 or Email [email protected]
YOGA 90: Saturday, March 30th at 10:00 am
  • 90 minute restorative practice  
  • take your Yoga practice further 
  • enjoy a variety of restorative poses for all levels 
  • assisted by yoga blocks and straps
  • feel renewed, centered and rejuvenated 
  • led by Meag Schwartz and Kelly Lake
  • $10 members/$20 non-members
  • sign up required 
  • 989-356-5600 or Email [email protected]
CYCLE 90: Sunday, March 31st at 8:30 am 
  • (formerly called Cycle 90, same workshop, new name with new bikes!) 
  • 90 minute endurance ride 
  • tons of fun and a challenging workout
  • themed ride featuring the new IC5 bikes 
  • test your physical and mental toughness 
  • space limited to 19 people - hurry! 
  • led by Sam Kendziorski 
  • $10 members/$20 non-members
  • sign up required 
  • 989-356-5600 or Email [email protected]
HIGH FIVES TO MORE PEOPLE MAKING FITNESS A WAY OF LIFE