The BAC ConneCTionF i t n e s s • P e r F o r m a n c e • H e a lt H • F u n

6789 Elm Valley Drive, Kalamazoo, MI 49009 • (269) 544-3200 • bronsonathleticclub.com

VOLUME 14 • NUMBER 5 • MAY 2014

Pro Shop Special

Have a cold one!

Iced ToddyOur toddy system is a

24-hour process that eliminates the acids found in traditional coffee. Choose from plain,

mocha, caramel mocha and our featured BACnana Mocha Boost

(made with real banana).

We Still Hear You! More Survey ResultsMembers, thank you again for completing the recent club survey. The following areas received their highest ratings in club history: swimming lessons, personal training, timeliness of repairs, mind/body classes, Deli and cardio equipment variety. Overall, most scores are high and have trended upward in the last few years. However, one area consistently received negative comments—and only YOU can change that rating. Many of you commented that other members were not cleaning up after themselves in the locker rooms, leaving hair in the showers and towels on the floor. While we try to keep up with the locker room housekeeping, we rely on you to be courteous to others. Your fellow members are noticing!

Also, we continue to hear requests to change the running track direction. This is not going to happen for one primary reason: There is a blind spot near Cardiac Rehab that prohibits clockwise flow from a safety standpoint. In addition, most races (human, horse, NASCAR, etc.) are run around tracks counterclockwise. There may be some scientific evidence for this regarding humans, having to do with the heart’s location, suction, pumping, etc. It was thought that running clockwise would lead to a more tiring run. • ALL-NEW EXERCISE BIKES are scheduled for delivery by early May. Check them out!

BAC Hosts Retirement Planning EventsAnother frequent request members voiced in the survey involved more programs for older members. We are listening, and are pleased to host two Retirement Planning Today seminars designed for those ages 50 to 70. Due to recent tax law changes, uncertainty about Social Security and more employee-directed retirement plans, the need for sound financial strategies is great. Whether your objective is to build a nest egg, protect your assets or preserve your lifestyle throughout retirement, learn to plan your future with confidence.

Explore financial issues that pertain to the self-employed, as well as employees of corporations and government agencies. You will also learn how to build wealth and align your money with your values to accomplish your goals in life. Advance registration is required for each of the two sessions offered. The course fee is $45 for members ($60 for nonmembers) and includes one workbook and one guest. If each person wants separate course materials, each must register and pay separately. For additional information, contact Lindsey Ralya, ralyal@bronsonhg.org. •Instructors are Dennis Starbuck, CFP,® and Glen Kellam with Plan 4 Financial and the Wealth Preservation Center, 4037 South Westnedge Ave., Kalamazoo, MI 49008. Securities and advisory services offered through Cetera Advisors LLC, member FINRA/SIPC. Cetera is under separate ownership from any other named entity.

May at the BAC

Deli Feature

O♥M Bags & Purses20% off May 1–31

Any Mom would ♥ thesefor Mother’s Day

Mother’s DayAll Moms admitted FREE

May 10–11Bring a guest!

Memorial Day HoursMonday, May 26

OPEN 7 a.m.–3 p.m.Deli & Youth Activity Center

CLOSED

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AVG.

OVERALL CLUBSATISFACTION

5.75.65.55.45.35.25.15.0

Session IITuesdays

July 15 & 226:30–9:30 p.m.

Session IWednesdays

June 18 & 256–9 p.m.

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facebook.com/bronsonathleticclub.com

Erica Bonnema—Youth Activity CenterWhen Erica Bonnema goes to work, it’s a family affair. She and her younger sister, Ashley, both work in the Youth

Activity Center. And joining Erica every day is her 19-month-old son, Levi. “It’s awesome,” she

says. “He likes it there. It makes it a lot easier for me.” The second-time MVP honoree joined the BAC after graduating from Portage Northern High School six years ago. She applied and got the job “the

very next day.”

“I really like it there. Everyone there is very friendly. I’ve grown to know the members quite

well, and I’ve seen their kids grow up, which is amazing. It’s mind-boggling how the time flies,” Erica says. “They have their own little personalities. I love hearing the stories they have to say—how much knowledge they have.”

Erica also enjoys working out and taking Pilates classes at the club, and would like to train to become a Pilates instructor. The former high school swim team member says she also would like to get back into swimming. In the meantime, Erica says she really enjoys working with children. Her favorite part of the job: “Getting to spend pretty much my whole day with them. I enjoy that. I look forward to it every day.” •

M A Y S T A F F M V P

Erica Bonnema

Add / Replace vs. Subtract/ DenyBy Lynn Madsen, BAC Personal Trainer

Most of us get through life relying on habits and routines. Many times when we decide to make a lifestyle change, it’s overwhelming trying to figure out how to incorporate it into our routine so that it sticks. Here are some ideas that may be helpful if you are trying to live more healthfully:

Improving Diet — Instead of thinking “no more junk food,” commit to adding at least two more servings of fruits and vegetables per day. This will make you feel less like you are denying yourself —and in the process will probably fill you up so you are less apt to want to eat that junk.

Adding Exercise — If you really want to, you can always find time to get some physical activity scheduled into your day. The strategy of how to do this is to look at that exercise time as a replacement for some other time slot in your day. If you commit to replacing sitting on the couch with a core workout and a stretch while watching your favorite TV show, that’s a victory. Changing your mental outlook can result in positive physical changes. •

Do you have pain or injury thatprevents you from working out? See the sports medicine specialists at Bronson HealthCare Midwest Sports Medicine. With over 30 years of providing sports medicine services in southwest Michigan, these orthopedic surgeons, primary care sports medicine physicians, athletic trainers and physical therapists focus on the prevention, diagnosis and treatment of injuries caused by exercise and sports.

They promote injury prevention through specialized performance training, making Bronson HealthCare Midwest Sports Medicine the leading resource in sports for both before-injury and after-injury care. To make an appointment, call (855) 618-2676.

Stop by the FREE sports injury walk-in clinicat the BAC, every Monday from 2–6 p.m.

Two Nutrition Programs Planned:Whet Your Appetite for HealthPaleo Primer: Fruits, veggies, meat and nuts: That’s the Paleo diet in a nutshell. Come hear Fitness Manager Steve Lewis explain the caveman diet in a Paleo Primer seminar Wednesday, May 28, at 6 p.m. The event is free and open to all. Proponents call this type of eating the “world’s healthiest diet ... from the food groups that our hunter-gatherer ancestors would have thrived on during the Paleolithic era.”

Summertime Treats: Looking for some good ideas for healthy eating as the temperature soars? Bronson registered dietitian Julia Ridenour will discuss “Summertime Treats” Thursday, June 19, at 6 p.m. She will present some good-for-you alternatives to fattening summer snacks, including recipes and samples, that the whole family will enjoy. Registration is $7 for members, $15 for nonmembers.

Meet Jen RandallJen Randall used to set her alarm as early as 4:30 a.m., in an effort to get in a Spinning® class before heading off to Maestro, her fast-growing Kalamazoo company. Then last August, the president and cofounder of the mobile development firm—whose clients include Facebook, Twitter and Stryker Corp.— started sleeping in. Dropping the early-morning workouts in favor of eight hours sleep a night was an edict from her new BAC personal trainer. Fitness Manager Steve Lewis also had her switch to power-lifting, scheduling two, two-hour training sessions per week. Thanks to Lewis, whom Jen calls the most inspiring, motivating trainer she’s ever worked with, she also adopted a Paleo diet, which is composed of protein, vegetables and fruit. “It’s been amazing,” she says of the changes. “It gave me the energy I needed.”

This spring, in addition to running Maestro full-time, Jen organized the inaugural performance of “Lamb of God,” an Easter oratorio that brought together 50 area churches and 200 performers.

So far, Jen says she’s dropped three dress sizes. She also is more than halfway to her goal weight, but says her emphasis isn’t on the scale. “It’s not about the weight—it’s about how I feel,” says Jen, who adds that she no longer uses food as a “crutch” to keep her energy levels up. “I don’t crave sugar anymore. It’s easy.” She also says she enjoys her new strength-building workouts more than she would have imagined —especially the squats. At this point, the only cardio she does is to take the occasional walk during lunch. After seeing the changes in her, the whole Randall family now eats Paleo, according to the married mother of two boys.

Kettlebell presses and forsaking sugar, pasta and bread aren’t the most difficult adjustments: That challenge is scheduling eight hours of sleep every night (rather than the previous five to six hours). Making time for herself, whether it was to get a good night’s sleep or to work out at a reasonable hour, was something Jen had to train herself to do. And it’s what she’d advise for other women who would like to get in shape. “Be patient with yourself,” she advises. “Focus on the strength gains and the progress, versus the weight loss. •Come to LeBARRE Class PreviewJoin Sheri Shon in a special LeBARRE preview class Saturday, May 10, at 11 a.m. This new class takes ballet barre training and uses the Lebert Equalizer for Balance, Agility, Resistance, working Recovery and Eloquence for a unique workout.

M E M B E R P R O F I L E

Jen Randall

Welcome New Personal TrainersWe are pleased to introduce these two new trainers:

Laura Howe, BS, ACSM-CPT, was a four-year member of the Grand Valley State University women’s golf team, where she received her degree in physical education with an emphasis in corporate

fitness/wellness. She holds certifications for instructing Spinning® and TRX group training. Laura believes in creating a balance in life, especially when raising young children. She enjoys golf and running marathons.

Rob Moore, BS, ACE-CPT graduated from WMU with a degree in exercise science. He has a diverse background in sports and bodybuilding. An avid runner, he has completed several

26.2-mile marathons and one 50-mile ultramarathon. Rob is passionate about helping others create or strengthen a healthy lifestyle through fitness, nutrition and education.

It’s a Sizzling Summer at the BACWhew! We made it through the long, cold, snowy winter. Judging from the daily use logs, many of you kept up with your workouts. Now that more temperate months have arrived, we encourage you to keep coming back to the BAC. There are lots of activities coming. Watch for:

Brick Workout: No, you don’t work out with a brick. This involves training in two disciplines during the same class, such as Spinning® and running. Classes will be Mondays at 6:30 p.m. beginning June 2.

Caveman Cookout: Join us for a Paleo feast on the grill! Mark your calendar for July 23. You will love the fire-roasted meats and veggies.

Children’s Musical Theater Workshops: Dance and sing with Miss Jane! Kids will learn choreography and more during four-day workshops featuring such popular themes as Disney shows.

Parent/Child Summer Bootcamp: Parents and kids (ages 6–12) can work out together in an eight-week cross training program on Saturday mornings beginning in June.

Kids Sports Clinics: Our popular coaches will present skills development in basketball, volleyball and soccer. Watch for details.

Twirl Days: BAC twirlers will present special demonstrations for kids interested in training with our nationally recognized instructor, Kyle Keiser.

SYNRGY360 Personal Trainer Demo

Let our certified personal trainers show you the ropes (and balls and more) for the Synrgy360 installation in Studio 2.

when Wednesdays, May 7, 14, 21, 28, 12 & 6 p.m.; no charge

Healthy Running Introductory Seminar

Let Healthy Running take your training to new levels and minimize the chance of injury. In the seminar, a physical therapist will discuss proper distance progressions, stretching/strengthening exercises, proper running form and footwear choices. In Phase 2 (optional), the therapist will analyze your musculoskeletal movement, flexibility, functional strength and form in a personalized, one-on-one assessment and recommend improvement (extra fee).

when Tuesday, May 20, 5:30–6:30 p.m. cost Member no charge / Nonmember $15

Kettlebell FIT (Plus Intro Course)

Prior to attending the Kettlebell FIT class you must have a basic level of kettlebell experience.

when Tuesdays, through May 20 / June 3–July 8 Thursdays through May 22 / June 5–July 10 Classes held 12:15 p.m. and 6 p.m. Intro course: Tuesdays, May 6 / June 3, noon and 5 p.m. cost Member no charge / Nonmember $10 each class

Gym Moms & Babies

This postnatal class for new moms with babies age 8 weeks to 18 months is an interactive session designed to get bodies back in shape and allow bonding with your baby at the same time. Join personal trainer Sarah Onderlinde for this new class.

when Fridays, May 2–June 6, 11–11:30 a.m. cost Member $40 / Nonmember $60 (classes prorated)

Nordic Walking Clinic

Come to a FREE introductory clinic and walk demonstrating the use of Nordic poles on a trek to fitness. Poles provided!

when Wednesday, May 14, 6 p.m. cost No charge (last clinic of the season)

Strollercise with Sarah

Wheel along with your tot and personal trainer Sarah Onderlinde on your way to fitness. Jogging stroller preferred, but any type is welcome. Class will be outside (inside if inclement weather).

when Mondays, June 16–Aug. 4, 9–9:45 a.m. cost Member $60 / Nonmember $90

FREE

Swim Lessons

Group 30-minute swim lessons are available for all ages, from age 6 months through adult. (Private lessons also available)

when Tues / Wed / Thurs / Sat, June 3–July 12 cost Member $60 / Nonmember $75

BAC Dolphins Swim Teams / Pre-Swim Team

Three levels for swimmers beginner through advanced. Swim conditioning also available.

when Tuesdays/Wednesdays/Thursdays, June 3–July 10 cost See flier online or at the club

Tai Chi

when Thursdays, May 15–June 19, 6:30–8 p.m. cost Member $20 / Nonmember $60

Self-Defense: How to Not Be a Victim

when Saturday, May 24, 1–3:30 p.m. cost Member no charge / Nonmember $30

Beginner Adult Ballet Barre

when Fridays, May 16–June 20, 10–11 a.m. cost Member $40 / Nonmember $60

BAC Ballet

when Saturdays, through May 10 (session recital May 10) Baby Ballet, ages 4–6, 11–11:45 a.m. Wee Baby, ages 2–3, noon–12:45 p.m. Mondays, June 2–July 7, 5 p.m. (Wee); 6 p.m. (Baby) cost Member $75 / Nonmember $95 (session)

Member $14 / Nonmember $17 (daily rate)

Kids Tri 4 Hope Triathlon

Hosted by the BAC, this sprint triathlon is for kids ages 5–12. Please note the lap pool will be closed from 12-1:30 p.m. Contact csolberg@gmail.com; www.kidstri4hope.org.

when Saturday, May 17, race starts at noon

Junior Racquetball Group Lessons

when Fridays, May 30–June 27 6–6:45 p.m. (ages 8–9) / 7–7:45 p.m. (ages 10–12) cost Member $75 / Nonmember $96

Look inside for details on two upcoming programs:Paleo Primer May 28 and Summertime Treats June 19.

MAY–JUNE 2014

PROGRAMS / CLASSES

PROGRAMS / RECREATION ralyal@bronsonhg.org

NEW

PERSONAL TRAINING lewistev@bronsonhg.org AQUATICS mackalus@bronsonhg.org (269) 544-3200

GROUP-X / PROGRAMS shons@bronsonhg.org

FREE

JUST FOR KIDS ralyal@bronsonhg.org

NEW

NUTRITION ralyal@bronsonhg.org

FREE

FREE

FREE