Strength Training for Triathletes: Blending Anecdotal and ...
VOLUME 14 • NUMBER 4 •APRIL 2014 The BAC ConneCTion · Triathlon training: We do have an...
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THE BAC CONNECTION Fitness • PerFormance • HealtH • Fun 6789 Elm Valley Drive, Kalamazoo, MI 49009 • (269) 544-3200 • bronsonathleticclub.com VOLUME 14 • NUMBER 4 •APRIL 2014 SolSpring Massage The EZ Memorial Run/Walk event for the Eric Zapata Foundation will take place Saturday, April 19, at the KVCC campus, with registration beginning at 7 a.m. followed by the race at 9 a.m. Road closures may hamper entrance to (and exit from) the club. Heads up! We Hear You! BAC Survey Results in If you took the time to complete a BAC member survey last month, thank you! We really appreciate your insight, concerns and comments. The ratings did reinforce that we are doing many things well. (Thank you for 5 and 6 ratings, indicating very good and great.) What you liked — We heard lots about the friendliness of our staff. This is our mission! Other “likes” include the facility itself, relaxation area, all-inclusive nature of the club, feeling of exclusivity, variety of equipment, general cleanliness and other members contributing to a welcoming atmosphere. Where we need to improve — Locker room showers: We hear you loud and clear! This will be a major capital project with downtime and service disruption. We are working with architects to determine the best design, and we will completely remodel the shower areas for both men and women as the budget permits. See next paragraph for equipment update. You asked, we answered — Some respondents mentioned wanting these programs, which we are pleased to currently offer. Equipment orientation: Anyone at anytime (even if you’ve been a member for years) can schedule a FREE fitness orientation to learn about the equipment. Just ask membership. Aging equipment: All new exercise bikes are being ordered, and should be installed by May. These will feature lots of high-tech capabilities. All treadmills are scheduled to be replaced in 2015. Triathlon training: We do have an all-new program for triathletes beginning April 23. Join us! Personal training for those 50+: We have great trainers specializing in this area. Contact Steve Lewis for a referral. 2014 BAC Member Survey yielded 774 completed surveys and 1,019 stored responses. Look for additional progress reports in upcoming issues of the newsletter. Congratulations to Ann Brissette, winner of the VIP Jillian Michaels tickets. Log in to Lose it By Lynn Madsen, BAC Personal Trainer As we all know, staying consistent in a healthy eating plan is challenging. At the beginning of the process we may be focused and disciplined. However, over time, you may notice that you aren’t quite as diligent in staying on track. Sound familiar? Consider keeping a food journal. Studies show that people who record what they eat lose significantly more weight than those who don’t. Why? Mainly that it keeps you accountable and increases your awareness of what you are ingesting. In fact, it may actually dissuade you from making a poor food choice. After all, do you really want to document the fact that you just scarfed down a giant plate of nachos? A journal doesn’t have to be limited to food intake. You can include physical activity, sleep quality and emotional status. By tracking these things, you may recognize some patterns in your lifestyle that may be helpful in troubleshooting some problematic issues. Your documentation style can be as simple as writing in a notebook to using a spiffy phone app. Use what works best for you—yet encourages 100% accuracy and honesty in your entries. • Zapata Run April 19 April Specials New Smoothie Flavor Anti-ox is a tasty blend of pomegranate and blueberries— made with real fruit puree (no preservatives) $1 off during Happy Hour Monday–Thursday 4–8 p.m. April Pro Shop Feature 15% off all reflective gear Made in the USA $20 off Massage at the BAC 50-minute or longer “Runners report that massages help lessen muscle tension and improve range of motion, while also making them feel more relaxed and rewarded for their hard efforts.” — Runners World, April 2014 Nonmembers Welcome! Special April 1–30
Transcript of VOLUME 14 • NUMBER 4 •APRIL 2014 The BAC ConneCTion · Triathlon training: We do have an...
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 4 •APRIL 2014
SolSpring Massage
The EZ Memorial Run/Walk event for the Eric Zapata Foundation will take place Saturday, April 19, at the
KVCC campus, with registration beginning at 7 a.m. followed by
the race at 9 a.m.Road closures may hamper entrance to (and exit from)
the club. Heads up!
We Hear You! BAC Survey Results inIf you took the time to complete a BAC member survey last month, thank you! We really appreciate your insight, concerns and comments. The ratings did reinforce that we are doing many things well. (Thank you for 5 and 6 ratings, indicating very good and great.)What you liked — We heard lots about the friendliness of our staff. This is our mission! Other “likes” include the facility itself, relaxation area, all-inclusive nature of the club, feeling of exclusivity, variety of equipment, general cleanliness and other members contributing to a welcoming atmosphere. Where we need to improve — Locker room showers: We hear you loud and clear! This will bea major capital project with downtime and service disruption. We are working with architects to determine the best design, and we will completely remodel the shower areas for both men and women as the budget permits. See next paragraph for equipment update.You asked, we answered — Some respondents mentioned wanting these programs, which we are pleased to currently offer. Equipment orientation: Anyone at anytime (even if you’ve been a member for years) can schedule a FREE fitness orientation to learn about the equipment. Just ask membership. Aging equipment: All new exercise bikes are being ordered, and should be installed by May. These will feature lots of high-tech capabilities. All treadmills are scheduled to be replaced in 2015. Triathlon training: We do have an all-new program for triathletes beginning April 23. Join us! Personal training for those 50+: We have great trainers specializing in this area. Contact Steve Lewis for a referral.2014 BAC Member Survey yielded 774 completed surveys and 1,019 stored responses. Look for additional progress reports in upcoming issues of the newsletter. Congratulations to Ann Brissette, winner of the VIP Jillian Michaels tickets.
Log in to Lose it By Lynn Madsen, BAC Personal Trainer
As we all know, staying consistent in a healthy eating plan is challenging. At the beginning of the process we may be focused and disciplined. However, over time, you may notice that you aren’t quite as diligent in staying on track. Sound familiar? Consider keeping a food journal.
Studies show that people who record what they eat lose significantly more weight than those who don’t. Why? Mainly that it keeps you accountable and increases your awareness of what you are ingesting. In fact, it may actually dissuade you from making a poor food choice. After all, do you really want to document the fact that you just scarfed down a giant plate of nachos? A journal doesn’t have to be limited to food intake. You can include physical activity, sleep quality and emotional status. By tracking these things, you may recognize some patterns in your lifestyle that may be helpful in troubleshooting some problematic issues. Your documentation style can be as simple as writing in a notebook to using a spiffy phone app. Use what works best for you—yet encourages 100% accuracy and honesty in your entries. •
Zapata Run April 19
April Specials
New Smoothie FlavorAnti-ox is a tasty blend of
pomegranate and blueberries—made with real fruit puree
(no preservatives)$1 off during Happy Hour
Monday–Thursday 4–8 p.m.
April Pro Shop Feature
15% off all reflective gearMade in the USA
$20 offMassage at the BAC50-minute or longer
“Runners report that massages help lessen muscle tension and improve range of motion, while also making
them feel more relaxed andrewarded for their hard efforts.”
— Runners World, April 2014Nonmembers Welcome!
Special April 1–30
Ross Potgiesser—MaintenanceMany new college grads are applying for their first jobs. Ross Potgiesser’s resume extends back years—all at the Bronson Athletic Club. He joined the staff as a 17-year-old in high school. Seven years later, the new Western Michigan University graduate is still at the BAC. (He did take a break during his junior year of college.) “It’s been great for a college kid. It has supported me really well,” Ross says. “Some of my closest friends, I’ve met here.” His girlfriend, Katie Vincke, works as a manager on duty and service desk staff.
Over the years, Ross has served as a men’s locker room supervisor, on the fitness staff and, since 2012, as part of the
club’s maintenance team, where he enjoys the variety. “More than any other department,
we do a lot of different things. You never know exactly what you’re going to get your hands into,” he says. “I’ve learned a great deal here through training.”
Potgiesser says his interest in fixing things began when he would help his dad with
remodeling projects around the house. “My dad’s a very handy guy. I grew up working with him.”
At WMU, Ross majored in physical education and minored in health education.“Being in the fitness and health realm was really enjoyable for me,” he says. Long-term, he hopes to work with athletes, teaching them strength and conditioning. “I’d really like to get into corporate wellness or stay in a health club setting.” And he’s been grateful for his years working—and working out—at the BAC. “I love the club. The facility and equipment are top of the line,” he says. “It’s a great place!” •
Meet ‘Handball’ Herm KiewietHerm Kiewiet celebrated his 80th birthday with a little handball at the BAC. The first Kemple-Kiewiet Handball Tournament kicked off March 23 at the club with nine of the top handball players in Michigan facing off against the nine best players at the BAC. Instead of getting birthday presents, Herm (along with tournament cosponsor and fellow handball aficionado Mark Kemple) gave them in the form of cash prizes. The two, who in 1995 won the last big handball tournament held in Kalamazoo, say they hope to make it an annual event.
The Kalamazoo native, known to everyone as “Handball Herm,” took up the sport 53 years ago and has never given it up. “It’s probably the perfect game,” says Herm, who by his count has played 18,562 handball games. “It’s sort of like the fountain of youth.” A former national champion, he is so passionate about the competition that he’s an official ambassador for the U.S. Handball Association. “The sport burns 700 calories an hour and is physically challenging.” And the amount of equipment is almost nil—a pair of gloves, a ball and a wall. “It’s good for all ages,” he adds, pointing out that players at the tournament ranged from age 25 to 75, the latter being a 23-time national handball champion.
Before retiring, Herm coached tennis at Loy Norrix High School for many years, winning four state championships and being inducted into the Michigan High School Coaches Hall of Fame in 1990.
Kiewiet came to the BAC in 2002. At the time, the club only had one handball player. Now there are 15 regular players. Herm estimates that he’s taught more than 100 people how to play (he offers free lessons at the club on Tuesday and Thursday afternoons for anyone who wants to learn). “The first time I play them, they couldn’t get four points off me,” he says of his former students. “Now, I can’t get four points off them. It’s the sign of a good coach.” •
A P R I L M V P
Ross Potgiesser
M E M B E R P R O F I L E
Herm Kiewiet, right, with tourney partner
Mark Kemple
Kemple-Kiewiet Handball TournamentMarch 23, 2014
Now Open at Meijer
Bronson FastCare, a new retail healthcare site located inside Meijer at 5121 S. Westnedge in Portage, is officially open. FastCare is healthcare that is provided by Bronson nurse practitioners and physician assistants for anyone who wants help without the wait. This new location offers convenient and economical healthcare for minor conditions and symptoms. Lab services are also available. Hours are Monday through Friday, 8:30 a.m.–8:30 p.m.; Saturday, 9 a.m.–6 p.m.; Sunday, 10 a.m.–5 p.m.; and holidays, 10 a.m.–2 p.m. (closed Christmas). FastCare accepts most insurance plans, and your office visit co-pay applies. If you have no health insurance, a visit is $69, including labs. For a complete list of services, visit bronsonhealth.com/fastcare.
SFG Kettlebell Course
Learn how to get the most out of the kettlebell in this one-day intensive training course with a guest instructor certified by StrongFirst. No previous kettlebell experience required. Register: www.regonline.com/sfgkettlebellcoursekalamazoo
when Saturday, April 26, 9 a.m.–4 p.m.; cost$299
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 Wednesday, April 9, noon; Member no charge
Triathlon Training
Are you a beginning triathlete, or would like to become one? This 10-week program will get you ready for the taxing swim, run and bike events in races later this summer.
when Wednesdays, April 23–June 25, 6–7 p.m. cost Member $99 / Nonmember $129
Healthy Running Introductory Seminar
Whether you’re a new, former or veteran runner, 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 (extrafee).
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 April 1 / April 15–May 20 Thursdays through April 3 / April 17–May 22 Classes held 12:15 p.m. and 6 p.m. Intro course: Tuesdays, April 1 / May 6, noon and 5 p.m. cost Member no charge / Nonmember $10 each class
Swim Lessons
Group 30-minute swim lessons are available for all ages, from age 6 months through adult. (Privatelessonsalsoavailable)
when Tuesdays/Thursdays/Saturdays, April 15–May 31 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, April 15–May 29 cost See flier online or at the club
SCUBA Certification Classes (BACishostsiteonly)
Dream of a scuba diving vacation? The BAC will host instructors from Sub-Aquatic Sports & Service in a six-session class. For all questions and to register, contact SASS, (269) 968-8551.
when tuesdays & Thursdays, April 15–May 1, 6 p.m. cost Member $269 / Nonmember $299
Healing the Healer Nordic Walking
Join instructor Casey Gershon, a certified Nordic walking instructor, on the starting line of fitness. An introduction to a lifelong journey of health and well-being; for all levels, from beginners to experienced walkers. Use Bronson wellness $$.
when Tuesdays, April 1–May 6, 6:30–8 p.m. cost Member $40 / Nonmember $60
Self-Defense: How to Not Be a Victim
when Saturdays, April 26 / May 24, 1–3:30 p.m. cost Member no charge / Nonmember $30
Pregnancy Group Exercise
when Cardio: Mondays, through May 5, 5:30–6:30 p.m. Water: Tuesdays,through May 6, 7–7:45 p.m. Yoga: Thursdays,through May 8, 5:30–6:30 p.m. cost Member $40 / Nonmember $60
Beginner Adult Ballet Barre
when Fridays, April 4–May 9 / May 16–June 20, 10–11 a.m. cost Member $40 / Nonmember $60
Tai Chi
when Thursdays, April 3–May 8 / May 15–June 19, 6:30–8 p.m. cost Member $20 / Nonmember $60
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 baby at the same time.
when Fridays, May 2–June 6, 11–11:30 a.m. cost Member $40 / Nonmember $60 (classesprorated)
APRIL–MAY 2014
PROGRAMS / CLASSES
PROGRAMS / RECREATION [email protected]
(continued next page)
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PERSONAL TRAINING [email protected]
AQUATICS [email protected] (269) 544-3200
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GROUP-X / PROGRAMS [email protected]
Active Kids
Conducted by BAC personal trainer Gillian Kozminske for kids in grades 3–6.
when Wednesdays, April 16–May 21, 5–6 p.m. cost Member $99 / Nonmember $149
Hip Hop/Funk
A fusion of hip hop and funk dance for kids.
when Fridays, April 4–May 9 5–5:45 p.m. (ages5–7)/6–6:45 p.m. (ages8+) cost Member $75 / Nonmember $95 (session)
Member $14 / Nonmember $17 (dailyrate)
BAC Ballet
when Saturdays, April 5–May 10 BabyBallet, ages 4–6, 11–11:45 a.m. WeeBaby, ages 2–3, noon–12:45 p.m. BalletAcademy, ages 7–12, 1–1:45 p.m. cost Member $75 / Nonmember $95 (session)
Member $14 / Nonmember $17 (dailyrate)
Gym Bugs
when Wednesdays, April 2–May 7 Gym Bugs I, 9:15–9:45 a.m. (ages2–3)
Gym Bugs II, 10–10:30 a.m. (ages4–5) cost Member $30 / Nonmember $40
Junior Racquetball Group Lessons
when Fridays, April 11–May 16 6–6:45 p.m. (ages8–9)/7–7:45 p.m. (ages10–12) cost Member $90 / Nonmember $115
Kids Tri 4 Hope Triathlon
Hosted by the BAC, this sprint triathlon is for kids ages 5–12. All BAC members will receive a discount code to register online. Contact [email protected]; www.kidstri4hope.org.
when Saturday, May 17, race starts at noon
Nordic Walking Clinics
Casey Gershon, a certified Nordic walking instructor, will present a FREE introductory clinic and walk demonstrating the use of Nordic poles on a trek to fitness. Poles provided! (SheriShoninstructsMay15.)
when Wednesdays, April 9 / May 15, 6 p.m. cost No charge
Dance Progressions
Join this specialty technique class, a fusion of ballet and jazz, for intermediate to advanced dancers.
when Tuesdays, April 1–May 6, 7–8 p.m. New time cost Member $60 / Nonmember $80 New price
Country Line Dance Lessons
Pull on your boots and get ready to do a little boot scootin’!
when Sundays, April 27–June 8 (noclassMay11)
4–5 p.m. (Easy-Intermediate)/ 5–6 p.m. (Beginner) cost Member $30 / Nonmember $45
Couples Ballroom Dance Lessons
You must register as a couple, or call Lindsey Ralya to be assigned to a partner in this beginners class.
when Sundays, April 27–June 8 (noclassMay11), 6–7 p.m. cost Member $35 / Nonmember $50 perperson
Great Grains—Gluten Free
Learn about the importance of grains in your diet. If you are gluten intolerant, discover some healthy alternatives to supplement your diet. Recipes and samples included.
when Thursday, April 17, 6–7 p.m. cost Member $7 / Nonmember $15
BAC Kids Gym
Are your children ready for active fun while you work out at the BAC? Bring them for organized gym activities, including games to get them moving, active and entertained.
when Mondays, 4–5 p.m. / Fridays, 5–6 p.m. cost Member $5 per child, ages 5–12
Spring Break Basketball Clinic
Hoop time for kids off for the week. Coach Ryan Hamet will work on skill development for boys and girls.
when M / W / F, April 4, 7, 9 & 11; 9–9:55 a.m. (ages5–7)
10–10:55 a.m. (ages8–10)/11–11:55 a.m. (ages11–12) cost Member $55 / Nonmember $70
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JUST FOR KIDS [email protected]
NUTRITION [email protected]
PROGRAMS / CLASSES APRIL–MAY 2014
2013 IronBAC WinnersCongratulations to all the finishers of the 11th annual IronBAC Indoor Triathlon March 22. You are to be commended for your efforts. A special recognition to Glen Kellam and Morgan Freeby, the top male and female finishers, respectively.
Calling All MembersMembers, please update your telephone numbers (including cell phone) and email addresses with the BAC. Many of our contacts are outdated. Please send your correct information to:
[email protected] (269) 544-3200 and ask for Membershipfacebook.com/bronsonathleticclub.com
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