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Gina Smigelski fell in love with fitness despitepeople in her life telling her she was wasting her time. After giving birth she struggled to find time for health again but she never gave up. Today she has great results, a great mindset and amazing running goals as she heads into retirement. We are excited to feature her as a "60 Second Inspiration" story on Monday, February 4th during the WBKB 6pm news.
Urban Ride is Heating Up!
Have you heard the news? We have 20 brand new IC5 performance bikes at Bay Urban Fitness. We are heating things up at Bay Urban in 2019 for you!
Many of our current (and future!) team members attended an all day, high-level training lead by a master trainer who flew in from Colorado.
They learned all about the color code coaching system and how to deliver a fun and effective cycle class, guided by personalized numbers and goals. The feedback on classes so far has been amazing and we're just getting started.
Check out our Group Ex Schedule on our website or at BAC to see what cycle classes we have to offer. Some require sign up, since there is limited space. Call 989=356-5600 to get signed up.
For more information on some of the cool things happening at Bay Urban in the Group Ex box. If you missed the fun arrival of the bikes click on the video below!
In 2018 we had 46 people enter the Corporate Fit Challenge. They lost a total of 248 pounds, an average of 5.5 pounds per person. They lost a total of 300 inches, an average of 6.5 inches per person. But more importantly, our participants in the CFC changed their daily habits and their lifestyles and that is priceless.
The Corporate Fit Challenge is a four week program that helps overhaul poor nutrition and fitness habits by using the accountability from a coach and your co-workers. We have an opening in February. If you want to get your workplace involved reach out today.
Check it out! Three of our top inspiraiton stories in 2018 started in the Corporate Fit Challenge!
Want to start a Corporate Fit Challenge at your workplace? Contact the CFC director
We just announced that BAC rewards are back in 2019! Plus, we revealed the gifts we have planned for this year! Hit at least 100 check ins in 2019 and you'll earn a BAC backpack! Hit 200 check ins and you'll earn a BAC windbreaker!
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
We are so excited to have raised $200 for the Alpena High School Physical Education department! We held a Sweat for a Cause Pound Party and the community showed up to sweat and give. Thank you everyone!
If you would like BAC to help with your community event or field trip use this
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
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 BANANA CHEESECAKE
It tastes like dessert, but acts like a multivitamin!
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
In the middle of winter, sometimes you crave warmth and a bowl of soup is just what one needs. This soup has a nice balance of comfort and healthful ingredients. Enjoy!
Brothy Tomato Tortellini Soup
-1 small sweet onion chopped
-3 cloves of garlic chopped
-1 can butter beans, rinsed well
-1 large bunch of Kale, washed, large stems removed and chopped
-2 cups of dried tortellini
-32 oz. can of whole tomatoes
-2 TBSP. Rosemary fresh or 1 TBSP. dried
-3 TBSP. Fresh Basil chiffonade or 1 TBSP dried
-1 bunch of fresh thyme
-1 TSBP Red Pepper flakes
-32 oz. low sodium chicken or vegetable broth
In a large soup pot, sauté the chopped onion and
cook for 5 to 6 minutes. Add garlic for one minute and then add the rest of the ingredients to the pot. Allow the pot to come to a slight boil, then turn the heat down to a simmer for 15 minutes. Ladle into soup bowls and serve with a salad or hunk of crusty bread. Serving size 1 ½ cups.
Trina Gray, Bay Athletic Club
A picture tells a thousand words.
Bay Athletic Club hosted our 11th Fitness Inspired Gala and honored 25 people in our community who had transformed their lives in the past year. The stories are awe-inspiring, emotional and real.
By audience vote, Tim LaFleche was chosen the most inspiring story of the year.
Tim's wake up call came years ago at a doctor's appointment when he was told he might not live to see 40. He was more than 300 pounds with high blood pressure and cholesterol. Tim and his wife Karen took action. He has
been a consistent member of BAC for years, losing a total of 100
pounds and finding a new way of life. He ditched his party habits and found fitness and real happiness. He is fit, lean and strong. He is able to travel the world and zip-line.
The Top FIVE most Inspiring Stories of the Year: From left: Randy Welch, Tim LaFleche, BAC Owner Trina Gray, Elijah Baker,
Gary Armstrong and Casey Ross
Highlights from the rest of our top five:
Randy Welch: Randy was unhealthy in retirement. He was heavier, exhausted and battling a list of ailments like high cholesterol, elevated blood pressure and COPD.
His tryclicerides were over 700, with total cholesterol over 400. His blood pressure was 170 over 90. He had to take medication for all of it AND on top of that, he started having trouble breathing. He failed a pulmonary test and was given three inhalers, but none of them helped. He had to sleep with a CPAP machine.
Randy's health was saved when he joined a Corporate Fit Challenge through his wife Sandy's workplace of Alcona Health Center. The month long program created by Bay Athletic Club helped him make lifestyle changes that included exercise, better nutrition and more water. He lost 12 inches and 15 pounds during the program.
Randy continued the lifestyle he created during the program and in about six months he has lost a total of 50 pounds.
His doctor is wowed. His cholesterol is normal, his blood pressure is down to 115 over 66 and his breathing is perfect. He no longer needs his inhalers or CPAP machine. He is sleeping great.
Elijah Baker: His world was rocked his senior year of high school.
He felt like his body was shutting down. He was 6-2, yet only 145 pounds. He could barely pick up his backpack.
His mother rushed him to the hospital.
When the nurses tested his blood they were all shocked to discover his blood sugar was 1,280, 18 times above the normal range. He was diagnosed with type 1 diabetes.
Elijah continued on to college, all while trying to figure out life as a diabetic. He started wearing a pump which helped him gain some control over his blood sugar, but he was embarrassed by it. He tried to hide it.
Even though he was getting healthier, he still had a desire to change how he felt about his body.
When Elijah moved to Alpena to work at WBKB-TV he started working out at Bay Athletic Club. He met with a trainer who helped him create a workout plan. He put the plan to work at least three days a week and in less than a year he has gained more than 10 pounds of muscle mass and feels like he is finally filling out his clothes! He feels proud of his strength and less worried about his pump.
Fitness not only helped Elijah add muscle to his body, but it also helps him keep his diabetes in control. He will always be insulin dependent but regular exercise keeps his blood sugar regulated.
Elijah's doctors have been happy to see his A1C numbers coming back perfectly.
Gary Armstrong: He
was just 42 years old and having frequent chest pains. He was always out of breath after a flight of stairs. He could not ignore the signs any longer. His daily health struggles were the reality check he needed to take action.
At his heaviest, Gary weighed 268 pounds. He drank six cans of soda per day and lived mostly on junk food. He did not exercise. In
February 2018, he made the decision to join Bay Athletic Club to see if it could change his path.
He met with a personal trainer who designed a fitness program for him to follow. One month later, he joined a group of other members in a boot camp called Urban Combat.
He was getting stronger and loving it. Just six months later, Gary is a regular at Bay Athletic Club. It's a part of his daily routine. He works out on his own, attends group fitness classes and enrolls in Boot Camps for variety.
His results are staggering. Gary has lost 60 pounds and been able to decrease his blood pressure medication.
His results have inspired his mother, sister and brother-in-law to join him at the health club. Gary no longer dreads the flight of stairs. He is fit, strong and has tons of energy. All of these changes have made him a healthier and happier father as well.
She avoided the camera for years because she was ashamed.
Casey gained 80 pounds during her first pregnancy and never lost any of the weight.
At her heaviest she weighed 240 pounds.
She smoked. She ate all the time. And she needed naps throughout the day.
Her turning point came when she could no longer pick up her kids because her back hurt so badly.
Even doing the laundry was painful.
When a friend asked her to do Bay Athletic Club's Fit Buddy Challenge she knew she had to say yes.
Casey was painfully shy and fearful, so doing anything at a gym was a big deal.
She was pleased to discover it was not that scary.
Casey also made changes to what she ate and the multi-vitamin supplement Shakeology became a constant in her life. It helped her make better choices throughout the day and filled in the gaps in her nutrition.
To continue investing in her health Casey had to cut money somewhere else, so she decided to give up smoking for good. She used an app that helped her track her days and how much money she had saved. Giving up cigarettes covers her Bay Athletic Club membership and Shakeology!
In less than a year Casey has lost 50 pounds. A highlight in Casey's life used to be when soda was on sale for buy 2 get 2, but today she is looking forward to going for a run with her sisters, her next morning workout and every time she can pick up one of her boys pain free.
me she can pick up one of her boys pain free.
Owner, BAC and Bay Urban Fitness
GET INVOLVED. GET RESULTS.
- Back by popular demand in February...but with a fun twist!
- Urban Challenge is a Boot Camp that will challenge your strength and cardio endurance in a supportive and competitive setting. We are featuring our all new IC5 cycle bikes. Participants will do performance rides and even track their results on the bike. The strength workouts will be advanced workouts on the TRX, kettlebells, ropes and more.
- Kicks off on Monday, February 4th and ends Thursday, February 28th.
- This camp meets at 6am on Mondays, Tuesdays and Thursdays at Bay Urban Fitness.
- There are only 19 spots available so DO NOT wait to sign up! This will fill up.
- This is an advanced camp for people looking to embrace their inner athlete, challenging their physical and mental strength.
- Coached by a medley of our Urban Ride and Bay Urban trainers, Tracie, Courtney, Sam, Amanda, Eric and Rick.
- The cost is $50 for members and $75 for non members.
- Sign up by calling 989.356.5600 or emailing Courtney@BayAthleticClub.com
- 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.
- All new Beauties get the empowering "Love Your Life" book and themes from this book show up in camp. So, not only do you work on your outer strength, but your inner strength as well.
- We kick off on Monday, February 4th and end Thursday, February 28th.
- 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 Courtney@BayAthleticClub.com
TIPS FROM NUTRITION EDUCATOR AMANDA FREELAND
Our nutrition is directly linked to our stress levels. When we are eating well our mind feels more clear, we make better decisions and our body responds, repairs and heals faster. Here are some quick facts about what stress does to the body.
1) Stress can cause us to overeat, binge eat, eat foods we wouldn't typically choose or to not eat, which can be just as harmful to our health. It's important to understand our favorite foods can lower our stress (like dark chocolate) but in moderation. That's why restricting foods we enjoy can cause us more stress.
2) With the right nutrition we are better prepared to face the challenges in our day. We will have fewer headaches, and more patience and more energy.
3) Stress can also create indigestion. This can result from eating in the middle of a stressful situation, as the digestive system is not relaxed. It can also be due to eating on the run, so always sit down to eat and eat more slowly, chewing food properly. You will then really taste and enjoy your meals and snacks and your body will be better able to use the food you are eating.
4) Caffeine dependency can lead to more stress. Relying on caffeine to keep you going is a bad idea. It raises stress hormones and can lead to insomnia and dehydration, affecting your body's ability to handle stress. There are many delicious caffeine-free alternatives, such as herbal teas.
5) Stress alters your cravings. These often hit during the 'post-lunch dip', and increase at hormonal times and under stress. To curb your cravings, include small portions of the craved item into your usual diet, rather than trying to resist completely. Or distract yourself by getting involved in something else, drink a glass of water or chew gum and the craving may pass. Keep healthy food nearby, and do not wait too long between snacks.
6) Stress eating leads to sugar highs and lows. Although the brain needs glucose to enable it to perform effectively, very sugary foods cause your blood sugar level to spike and then plummet, leaving you sleepy and lethargic. This can lead to another sweet craving, and the cycle continues.
Breanna Mason has a big event coming up this year. She is getting married and she knows that she wants to feel her best walking down the aisle. Breanna decided that she needed extra accountability and help to reach her goals. She started by purchasing a three pack of personal training sessions and decided to combine personal training and nutrition sessions, knowing she needed help with both fitness and nutrition to see results. Through Thanksgiving, Christmas and New Year's, Breanna focused on making small changes between her sessions and she is down 4lbs, when most people GAIN 8-10lbs through the holidays! She has decided to continue the momentum with another three pack of personal training.
TAKE ACTION OVER YOUR NUTRITION:
We offer two great nutrition services at Bay Athletic Club.
1) A three pack of personal coaching nutrition sessions
2) Turning Point: A six week comprehensive nutrition program to develop better habits and a better relationship with food
GET A QUICK LOOK AT WHAT IS NEW IN OUR GROUP EXERCISE DEPARTMENT
NEW CLASS AT BAY URBAN FITNESS!
At your request, we are offering more ways to use our new IC5 performance bikes at Bay Urban. Get ready for Urban Ride Mix. We are adding a fun twist to our Tuesday nights. Urban Hardcore will transition to Urban Ride Mix.
The new format will incorporate some cycle to Urban Mix to give participants a great cardio and strength circuit. No sign ups are required. This is a wonderful way to incorporate our new addition to Urban into more classes. You can enjoy a ride and a great sweat in a fun circuit style class. REMINDER: All Urban classes are included in all memberships.
Speaking of Urban Ride, mark your calendar for our next 90 minute Cycle 90 workshop on Sunday, February 17th at 8:30am. Urban Ride instructors Amanda Freeland and Dorothy Pintar are teaming up for a party ride that will make time fly as you burn mega calories. Reserve your bike now by calling 989.356.5600 or stopping by the front desk. The cost is $10 for members and $20 for non members.
Take some time to 'love yourself' with the special Yoga 90 workshop on Saturday, February 16th. Cheryl Mack and Lara Torres are teaming up for this speciality class that will lead you through restorative poses and positive mantras about loving yourself while you use essential oils to enhance your experience. This class begins at 10am at Bay Urban Fitness. Please sign up at the front desk or by calling 989.356.5600. The cost is $10 for members and $20 for non members.
SWEAT FOR A CAUSE
In February we are raising funds for the Thunder Bay Schooners Swim Club. Hop in on a special Pound Party on Friday, February 22nd at 5:30pm at Bay Urban Fitness. This event is open to all and a donation of at least $5 is appreciated. All proceeds go to the Swim Club.
THERE IS A BONUS POUND PARTY on Friday, February 8th at 5:30pm at Bay Urban Fitness for all members!
NEW PIYO STRENGTH CLASS IN THE BAC STUDIO
In February you will see the 4:15pm Wednesday class transition to a PiYo Strength class led by Sarah Morrison. PiYo Strength is a low impact format that combines Pilates and Yoga into a non-stop flowing class that will stretch your muscles, challenge your strength and work up a great sweat. It moves to the music and is great for all levels. It has been one of our most popular classes at BAC and we are happy to add another option to our group exercise line up.
HIGH FIVES TO MORE PEOPLE MAKING FITNESS A WAY OF LIFE