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FITNESS INSPIRATION FOR YOU
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Join Our List
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Kayla Wikaryasz became obsessed with counting calories in high school. If she overate she would exercise until her math calculations told her she had burned it off. Today she is a college student who has found a healthier way to lose weight and keep it off. We can't wait to share her powerful story with you in our "60 Second Inspiration" series, returning Monday, April 1st on the 6pm WBKB news. If you miss it you can catch the replay on our Facebook page the next day.
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Kathy Himes got started at the club again after her friend Brandie Gapske invited her during Destination Spring Break. Now they meet for classes all the time!
This week our BAC members are invited to bring a guest for free! This special lasts through Friday! Just stop at the front desk to sign up your guest. BONUS: all of our members who bring a guest will also be entered into a prize drawing.
PS--check out this fun picture of WBKB Sports Anchor Larissa Liska and Posen Football Player Gage Kaszubowski. She put out an invitation to local athletes to be her guest this week and Gage was chosen!
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These are some of the faces of excited people ready to start the 30 Day Transformation Challenge on Monday, April 1st. You can join them! Email
[email protected]. More details to the right!
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Last month we gave away our first BAC Rewards backpacks to Gretchen Kruse, Gary Armstrong and Amy Kieliszewski! They have each hit 100 check-ins already in 2019! We know we'll be giving away even more in April! We were also excited to reward many "BAC Feels Like Home" t-shirts to new members who hit 20 check-ins during their first two months. Some of them are pictured below.
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
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Community Outreach
We are proud to have raised $225 for the Women's Giving Circle in March! Thank you to everyone who showed up for our Sweat for a Cause Pound party! The next Sweat for a Cause will be Friday, April 5th at 5:30pm at Bay Urban Fitness. Samantha Kendziorski will host an Urban Ride Mix to benefit the Make-A-Wish Foundation. All welcome!
If you would like BAC to help with your community event or field trip use this
form
to apply.
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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 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
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BANANA SPLIT SHAKEOLOGY
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:
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HEALTHY LIVING RECIPE
by Kelly Lake
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Healthy Heart Bowl
Filled with heart healthy fats, vegetarian protein
 and superfoods like beets and spinach, this bowl is sure
to put a stop to hunger and help maintain a healthy heart though diet. It's also a perfect meal prep dish.
Enjoy!
Ingredients:
-1 cup dry quinoa
-2 cups of unsalted broth
-1 large bag of baby spinach
-1 TBSP oil
-20 kalamata olives
-4 TBSP hummus, divided
-2 large beets, peeled and chopped
1 TBSP canola oil
-Pepper
-4 TBSP raw walnuts
Directions:
Heat the oven to 400 degrees. While it's pre-heating, rinse, peel and chop the beets. Set on a baking tray and sprinkle with one tablespoon of oil and pepper to taste. Mix through using your hands. Cover with foil and bake for 40 minutes.
In a pot, add the quinoa and broth and bring to a boil. Cover and lower the heat to low and cook for
about fifteen minutes. Using preferably a cast iron pan (to boost your mineral intake), heat to high heat and then add one tablespoon of oil. Allow the oil to get hot but not smoke. Add the bag of spinach to the pan and tosscontinually to get the spinach to go limp. Remove from pan immediately to a plate and place in the refrigerator to stop the cooking. To assemble, add ¾ cup of quinoa, one tablespoon of hummus, five olives and one forth of the beetsand spinach to each bowl. Add a sprinkle of walnuts. Serves four.
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Trina Gray, Bay Athletic Club
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April 2019
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Spring Break. The Fit Way.
Happy Spring Break from your friends at Bay Athletic Club. Whether you are home enjoying the warmer temps, melting snow and sunshine, or you flew somewhere tropical, we hope you are making time to exercise and take care of you. I'm on a cruise in the Bahamas and have worked out with my family and friends every morning. It's been a great way to start the day feeling accomplished and ready to hit up the day! Why do I workout on vacation? One very simple reason. It's a part of who I am year
 round. It can be a part of who YOU are, too. Here is why:
Living fit is hard. You have to make sacrifices with your time. You have to go against the grain sometimes. You have to prioritize a workout over sleep, errands, television, work or social outings. The only thing harder than living fit? Living unhealthy. I often say that life is hard enough. Between work, school and family, there is always so much to do and it's not always easy. There are so many outside influences on our life, other people's moods, behaviors, or even politics or the weather. You can choose to get bogged down in life, or you can choose to control the things that you can. Don't make life harder than it needs to be by living unhealthy. Embrace fitness as your way of life.
Thank you to all our BAC friends and members who brought a friend with them to the club this week for "Destination Spring Break." We hope you find a new home with us, a place to feel supported, welcomed and challenged. A lot can change in your life when you decide to make fitness a part of your routine. You'll have more energy, more strength and more fun. My friend Erin Andrews, a local mom, teacher and varsity coach, joined BAC last year on Spring Break. She was invited by BAC trainer Tracie Granata. That one decision transformed her lifestyle. She has lost close to 50 pounds and discovered a new love for fitness. It has become a part of her daily routine and it all started one year ago.
I have found that doors start to open for people who take care of themselves. You have more to give to the world and to our own community.
Let the sun shine on you this season! Sincerely, Trina
PS - Our 30 Day Transformation will be a great way for you to stay on track this Spring. We'll help you set goals and crush them! So many workouts and nutrition perks to choose from. It's 30 days of accountability and support for people of all ages, abilities and schedules. See below for more info and simply hit reply to get signed up. Courtney will help you!
Sincerely,
Trina Gray
Owner, BAC and Bay Urban Fitness
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GET INVOLVED. GET RESULTS.
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- April 1st to April 30th
- 30 days to crush your goals with lots of group workouts to choose from, daily nutrition support, hikes, grocery store outings, BAC transformer workouts to do on your own at the club, 30 new recipes, cooking demo and more!
- Fitness testing, weight, measurements and an accountability system
- Medals and $30 gift cards to participants with the greatest weight loss percentage, greatest percentage of inches lost and biggest improvement in fitness testing
- There is so much value packed into this challenge, we know you'll love it!
- We've taken what works from our most popular and effective programs and packed them into our first ever 30 Day Transformation Challenge. Results and fun guaranteed!
- Fuel guide, recipe inspiration and tracker
- This program fits all fitness levels, all schedules, all goals.
- Cost is $50 for members and $75 for non members
- Claim your spot NOW by replying to this email or calling 989.356.5600
- Click on the video to the right to hear even more!
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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 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, April 8th and end on Thursday, May 2nd.
- This camp meets on Mondays and Thursdays at 6:30pm.
- Camp led by Beauty coaches Trina Gray, 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]
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TIPS FROM NUTRITION EDUCATOR AMANDA FREELAND
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Sugar is a hot topic in the nutrition world.
Plant based vs. artificially made.
Added vs. naturally occurring.
Fruit vs. juice. So many avenues!
Part of my mission at BAC is to simplify nutrition.
The sad truth is, too much sugar increases your chance of developing diseases such as diabetes, kidney disease, liver disease and of course cavities. It has also been linked to issues like acne, heart disease and depression.
Here are the recommended amounts of daily added sugar intake from the American Heart Association.
Men should have no more than 36 grams of added sugar in a day, women should have no more than 25 grams in a day and children should have no more than 16 grams in a day.
Where your sugar comes from matters. Sugar in fruit does not count in this total because sugar from fruit is naturally occurring and gives your body energy. Bonus, fruits are loaded with vitamins, minerals, fiber and water to help your body run well!
The sugar in juice is stripped of the fiber so it goes right into your blood stream, the same as eating a treat like a cookie would. As much as possible, we should try to limit food items like juice, treats, high-sugar dairy items and sodas.
The nutrition labels on our food products have recently changed to include added sugars vs. naturally occurring sugars which is wonderful! The best thing you can do for you and your family is to start looking at those labels and become more conscious of how much sugar you are taking in each day. 
PS--Having a sweet or a treat once in a while is great! It's a part of life. Food isn't 'good or bad' it's nutritious or not nutritious.
SUCCESS STORY: Lynn Knechtel was tired of feeling like she couldn't lose weight. She started working her way back to health and wellness by joining our Body Beauty camp, but knew to really start seeing results she would have to focus on her nutrition too. Lynn decided to purchase a three pack of nutrition and personal training sessions and lost 4lbs between meeting 1 and 2! She is excited to be cooking for the first time ever, and is bravely trying new foods and saying no to splurges more often. Way to go Lynn!
If you need help setting goals or simplifying your nutrition there are two great  options to meet with me. Call BAC or stop in for nutrition paperwork to get started.
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!
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GET A QUICK LOOK AT WHAT IS NEW IN OUR GROUP EXERCISE DEPARTMENT
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POUND PARTY!
Get ready for a Pound Party! Unleash your inner rock star with Ami Lenning on Wednesday, April 24th at 6:30pm at Bay Urban.
NEW CLASS FORMAT ON FRIDAY MORNINGS
In March we asked for your feedback on the Friday 6am Power Yoga class. We have taken your feedback and created Yoga Core. This class will deliver the same Yoga vibe with a focus on core strength. Amy can't wait to help you end your week with a combination of strength and relaxation.
URBAN BOX
Boxing is hot, hot, hot! We want to give you more chances to try an Urban Box workout so we have put more dates on the April schedule. You can sign up for an Urban Box workout Sundays at either noon or 5pm. We max out at 20 people per class, but it is always good to be on the wait list. We do not have Urban Box on Easter Sunday. Wraps are available for purchase, gloves are provided. Call 989-356-5600 or email
[email protected] to get signed up.
SWEAT FOR A CAUSE
In April we are raising money for the Make-A-Wish Foundation. Join instructor Samantha Kendziorski as she leads an Urban Ride Mix style workout  on Friday, April 5th at 5:30pm. The workout happens at Bay Urban Fitness and is open to all. A donation of at least $5 is appreciated. All of the proceeds go towards children in Michigan living with life-threatening illnesses who have a wish.
90s WEEKEND!
We are excited to bring you a weekend filled with longer workouts that allow you to go deeper into your favorite format.
Check out this amazing line up. All of our 90 workouts are held at Bay Urban Fitness in downtown Alpena.
TWO UPCOMING BOXING 90s: Friday, March 29at 5:30 pm & Friday, April 26th at 5:30pm
- 90 minute sweat session
- brand new Title Boxing bags
- wraps for purchase, 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 and Amanda Freeland in March and led by Trina Gray and Courtney Holmes in April
- $10 members/$20 non-members
- sign up required
- 989-356-5600 or email [email protected]
TWO UPCOMING YOGA 90s: Saturday, March 30th at 10:00 am & Saturday, April 27th at 10am
- 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 in March and led by Cheryl Mack in April
- $10 members/$20 non-members
- sign up required
- 989-356-5600 or email [email protected]
TWO UPCOMING RIDE 90s: Sunday, March 31st at 8:30 am and Sunday, April 28th at 8:30am
- (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 in March and led by Amanda Freeland in April
- $10 members/$20 non-members
- sign up required
- 989-356-5600 or email [email protected]
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HIGH FIVES TO MORE PEOPLE MAKING FITNESS A WAY OF LIFE
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