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 15 • NUMBER 8 • AUGUST 2015

BAC Briefs Transform Yourself in Three Weeks!Our popular program to help you to eat better, look better and feel better returns! Learn the simple 21-Day Primal Transformation principles that can help. It is based on The Primal Blueprint 21-Day Total Body Transformation devised by fitness expert and author Mark Sisson, publisher of MarksDailyApple.com.

The nutritional advice focuses on elements of the primal style of eating, plus an exercise component emphasizing primal movement and strength training. A blood chemistry profile (from a simple finger prick at the BAC) will chart several health benchmarks at the start and end of the program. In addition, participants will receive:• A one-on-one meeting with a certified personal trainer to assess your current fitness profile. • Six 45-minute, small group personal training sessions to teach the exercises that will

incorporate basic primal movements for increased strength.Fitness Manager Steve Lewis, a longtime proponent of this transformative lifestyle, and Personal Trainers Jason Douglas and Rob Moore will share knowledge using the Primal Blueprint guidelines. Join us for a FREE information session to learn more about the program at 6 p.m. Tuesday, Sept. 15, or Wednesday, Sept. 16. Exercise classes begin the week of Sept. 28. Come build a better body with us! •

Take the Fruit and Veggie Challenge By Lynn Madsen, BAC Personal Trainer

When it comes to eating healthy, Southwest Michigan is a great place to be for the next few months. Within a 50-mile radius, we have some of the highest quality fruits and veggies available in the country. Usually, when it comes to good health, we like to challenge our bodies by doing an exercise program. Now that we are in prime season for amazing, fresh local produce, I ask you to consider taking my healthy eating challenge.

Many fitness professionals believe that a healthy body is made of 80 percent diet and 20 percent activity. It is also believed that by doing something for about three weeks on a daily basis, we can trigger a “habit reflex,” so that the activity becomes expected by our body. It might be interesting to try to condition your taste buds to make healthy eating a habit during these months where the produce harvests are bountiful—and at peak deliciousness. One way to approach this is by committing to add a fruit and/or veggie to every meal and snack. Also by eating these foods first during meals, you may find yourself more full and not wanting to eat the less healthy choices on your plate. Take the challenge, and let me know how you did! Email me at BAC@bronsonhg.org with the subject line “Veggie Challenge.” •

Labor DayMonday, Sept. 7Club Holiday Hours

7 a.m.–3 p.m.Deli and YAC closed

FREE Water Bottle

Find us at: facebook.com/bronsonathleticclub.com

Swimming Pools ClosedAug. 23–Sept. 7Don’t forget all pools

at the club will be closedfor annual maintenance and

system improvements tobetter serve you.

(Hot tubs and cold plunges are open)

Annual Pool Closure

Stay hydrated with a FREE water

bottle with any $20 purchase

from the BAC Pro Shop, while

supplies last.(styles as pictured)

BAC TED* Talks *Trainer Education and Development

Join us in this series featuring the BAC’s own version of enlightened and informative talks. The August topic is “The Truth About Your Core: Real Core Fitness and Spine Health.” Learn how to truly train your core while protecting and improving the spine. September topic is “The Secrets to Physique: How to Burn Fat (Not Just Lose Weight).”WHEN Tuesdays, Aug. 18 | Sept. 15, 6–6:30 p.m. (3rd Tuesday of month) COST Free for everyone

Kettlebell Intro Course Check out Kettlebell FIT class times on our group-x master schedule. Before attending, please take the intro course scheduled the first of each month, returning in September: WHEN Tuesday, Sept. 1, noon and 5 p.m. | Thursday, Sept. 3, 7 p.m. COST Member no charge | Nonmember $10

Note: Paid youth programs will be changing from 6-week to 12-week sessions in the fall. The change is to help reduce program cancellations, to regulate costs for specialty programing and to simplify registration for members. The sessions will have brief breaks to account for holidays, school breaks and weather-related makeup classes.

Gym Sports extravaganza! A different activity each day! Floor hockey, dodgeball and an obstacle course are a few of the possibilities. Some events may take place outside.WHEN Monday–Friday, Aug. 10–14, 9–9:55 a.m. (ages 6–7) | 10–10:55 a.m. (ages 8–10) | 11–11:55 a.m. (ages 11–12) COST Member $55 | Nonmember $75

Summer Basketball ClinicLast clinic of the season! Boys and girls, sign up for summer fun and fundamentals. There are three age levels. WHEN Monday–Friday, Aug. 17–21, 9–9:55 a.m. (ages 6–7) | 10–10:55 a.m. (ages 8–10) | 11–11:55 a.m. (ages 11–12) COST Member $55 | Nonmember $75

Hip Hop/FunkA combination of hip hop and funk dance for kids ages 6–12.WHEN Fridays, Aug. 7–Sept. 18 | Sept. 25–Dec. 18, 6–6:45 p.m. COST Member $75 | Nonmember $95 (6-week session) Member $120 | Nonmember $180 (12-week session)

Move, Tumble, Dance and PlayA fun fusion of ballet and tumbling. A parent or guardian must be present and participate for children 18–24 months.WHEN Fridays, Aug. 7–Sept. 18 | Sept. 25–Dec. 18 4:30–5 p.m. (18 mo.–2 yrs.) | 5:15–5:45 p.m. (ages 3–5) COST Member $40 | Nonmember $55 (6-week session) Member $120 | Nonmember $180 (12-week session)

BAC TwirlersJoin our twirling program and learn coordination, flexibility and control.WHEN Monday, Aug. 17, 10–11:30 a.m. (Drop-in Twirl Day) COST Member $10 | Nonmember $12.50 (Drop-in morning only) Member $50 | Nonmember $55 (All day; call for placement)

WHEN Tuesdays, Sept. 22–Dec. 15 (Fall session; sign up by Sept. 11) COST Member $120 | Nonmember $180 (12-week session)

Youth Ballet Dance fun for the little ones. Make it a “pointe” to sign your child up for the fun!WHEN Mondays, Aug. 3–Sept. 14 | Sept. 21–Dec. 14 Toddler Ballet, 4:45–5:15 p.m. (ages 2–3) Junior Ballet, 5:30–6:15 p.m. (ages 4–6) COST Member $75 | Nonmember $95 (6-week session) Member $120 | Nonmember $180 (12-week session)

Bronson Children’s Hospital Walk & 5K Run Join us for a community event benefiting Bronson Children’s Hospital. The walk and run will take place around the downtown Kalamazoo hospital campus. WHEN Sunday, Sept. 27, 1 p.m.

Kids Tri 4 Hope TriathlonThe BAC welcomes back this sprint event for kids 5–12, featuring three heats based on age, plus separate divisions for boys and girls. For information, visit www.kidstri4hope.org.WHEN Saturday, Sept. 12, events begin 2 p.m.

Kids Get Active TriathlonBAC members and Bronson employees will receive a discount for Spirit Racing LLC events this season. Coupon code for online registration is: bronson2015. The club is sponsoring the Kids Get Active Triathlon at Ramona Park in Portage. For information, visit www.spiritracing.us.WHEN Saturday, Aug. 8, 8:30 a.m.

PERSONAL TRAINING lewistev@bronsonhg.org

PROGRAMS | CLASSES AUGUST–SEPTEMBER

JUST FOR KIDS ralyal@bronsonhg.org

NEW

NEW

OTHER EVENTS

Swimming Pools CLOSED Hot Tubs will be open

WHEN Closing begins 9 p.m. Aug. 22, and ends Sept. 8 at 5:30 a.m. for annual maintenance and system improvements; may be subject to change; check website for updates.

Lifeguard Certification TrainingThe pre-course test consists of a 300-yard continuous swim, two minutes of treading water without using arms, and retrieving a 10-pound weight from the bottom of the pool. WHEN Monday–Thursday, Aug. 17–20, noon–6 p.m. COST Member $245 | Nonmember $275 (register by Aug. 10)

Group Swim Lessons (Fall I)Group 30-minute swim lessons are available for all ages, from age 6 months through adult. (Private lessons also available)WHEN Tuesdays–Thursdays | Saturdays, Sept. 8–Oct. 24 COST Member $65 | Nonmember $80

BAC Dolphins Swim Teams | Pre-Swim TeamThree levels for swimmers, beginner through advanced. Swim conditioning also available.WHEN Sept. 8–Oct. 22 (see flyer online or at the club for cost)

NPA Paddleball Tournament BAC is host site. For information, contact: Lorri Brigham at lbrigham@yahoo.com.WHEN Saturday, Aug. 15, 8 a.m.–3 p.m.

Beginner Ballet Barre An introduction to classical ballet for adults. No formal training is necessary.WHEN Fridays, Aug. 7–Sept. 18, 10–11:30 a.m. COST Member $40 | Nonmember $60

Pregnancy Group Exercise

WHEN Water: Tuesdays, Aug. 4–Sept. 15, 7–7:45 p.m. Yoga: Thursdays, Aug. 6–Sept. 17, 5:30–6:30 p.m. COST Member $40 | Nonmember $60

AQUATICS (269) 544-3232 mackalus@bronsonhg.org

DATES FOR ALL EVENTS SUBJECT TO CHANGEDUE TO PARTICIPATIONCALL (269) 544-3200 TO REGISTER

GROUP-X | PROGRAMS shons@bronsonhg.org

Member Bob Graver was rewarded for all his hard work at the BAC, showcasing his considerable physique at three bodybuilding competitions recently—and winning eight trophies in three weeks. His honors included first place finishes in novice light-heavyweight, open all classes, masters and overall masters.

THANK YOU to everyone who attended and volunteered at our annual Family Fun Fest. Althoughthe rain didn’t dampen our spirits, the signs did get alittle soggy. We hope you all had fun!

Kudos to Membersof our BAC Family!

The work of movement and twirling coach Kyle Keiser was evident as her student Benjamin Yonattan wowed the judges once again on the NBC show “America’s Got Talent” that aired July 21. Ben, who trains with Kyle at the BAC, was selected to advance to the live network television competition at Radio City Music Hall later this month. Stay tuned! And congratulations, Ben!

PROGRAMS | RECREATION ralyal@bronsonhg.org

Family Fun FestJuly 18, 2015

Heather herself is a great example of fitness, working out at least five times a week. “If I’m working, then you’ll find me working out before my shift. I prefer to work out by myself,

rather than in classes.” She also enjoys water sports. “We have three boats, so in the summer we are

out on the water whenever we get a chance with family and friends.”

The Kalamazoo native also enjoys watching HGTV, especially “Rehab Addict,” and

getting ideas for her Victorian home in Marcellus. Built in 1873, the house still has its original woodwork, floors and windows. “We

are trying to keep the house period-correct by only using paint colors approved by the National Trust for Historic Preservation,” she explains.

A great bargain shopper, Heather probably knows how to save more money than anyone else shopping at Kohl’s. Her last trip netted a savings of more than 75 percent—without a coupon and taking home $50 extra in Kohl’s cash. •

Heather Jonas, MembershipHeather Jonas probably is known by more members than any other teammate at the BAC. She has served in various capacities in Membership since joining the staff in 2004. “I enjoy helping and getting to know the members—I am very customer service-oriented, so this job is perfect for me,” she says. “I also love the people I work with, and have made some great friendships over the years.”

Two of her children have “pretty much grown up here,” as they were 9 and 6 when she joined the club as a member in 2003. Both are teammates, too—daughter Ciera having gone from having birthday parties here to working them. Son Tristan recently was hired to work in programs and Fitness staff. “By being here so much over the years, they both have learned the importance of fitness and staying healthy,” she says. She and her husband together have four children and one grandchild.

Heather Jonas

knowledge. “If you have a question on proper form, need a spot or want to stretch a certain muscle group, they have the answer for you,” he explains. “The BAC has everything you need if you have the motivation to pursue your fitness goals/dreams. All of these contributing factors add up, and help me dominate my fitness goals with ease.”

“When it comes to losing weight, I found out that working out hard is not enough—you have to eat clean as well, mostly meat and vegetables and water. It takes a lot of discipline and willpower to push away the pizza, burgers, pop and fries,” he warns. “With all the fast food commercials, drive-thrus and delivery services, it’s so easy to make the wrong decision. It really takes some nerve to say no. It is not easy whatsoever, but it will be worth it.”

He has a four-year scholarship and plans to attend school in the future. “I have a lot of my life to still live, but for right now I understand that my health is very important, and I want to become the best version of myself before I expand and tackle this world any further,” Charlie says. “People who stop and tell me how well I have done, and to keep up the good work is what inspires me.” •

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

Charlie Holder is a resolution holder. Since joining the BAC in January this year, he has lost 65 pounds, gained quite a bit of muscle and is now in the “best shape I have ever been in my life.” The young entrepreneur is well on his way to meeting his 100-pound weight loss goal with frequent visits to the gym.

“I joined Bronson Athletic Club because it has everything I was looking for in one place—lap pool, basketball courts and an excellent weight-training facility,” he says. “I come between six to seven mornings a week. If I am not lifting weights, I am swimming or getting in a quick elliptical session. Sometimes I come in just to use the cold plunge and steam room at the end of the week.

“The basketball court is a lot of fun for working on jump shots and dribbling.” Charlie praises the personal trainers and fitness staff as “pretty amazing people” with abundant fitness

Meet Charlie Holder

A U G U S T M V P

Charlie Holder

redalert!

The main BAC parking lot is scheduled to be resurfaced sometime during August. Please be prepared to park in

the south lots of the former Dana building for several days. Watch for notice on our Facebook page and website.