July 2008 |
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Join us
Member Appreciation Party
5pm-7pm
Snacks, refreshments, raffles
and prizes!
Bring in a guest for free that day and member specials.
We just want to thank you for choosing BAC to help you and your family stay fit and healthy!
If you are interested in renting a booth and promoting your business at one of our member appreciation day events please contact Lisa@ LisaBACModesto@aol.com
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QUICK KABOB
Kids and adults alike will appreciate this skewered snack.
1/2 ounce cubed roasted deli turkey
1/2 ounce cubed Cheddar cheese
1/4 cup grapes
6 dried apricots
Thread turkey, cheese, grapes and apricots onto a wooden skewer.
Nutrition Information
Nutritional Analysis Per serving Calories 218
Carbohydrate Servings 2 Carbohydrates 37 g
Protein 7 g Fat 5 g
Saturated Fat 3 g Cholesterol 20 g
Monounsaturated Fat 1 g Dietary Fiber 5 g
Sodium 247 mg Potassium 714 mg
Exchanges 2 1/2 fruit, 1 medium-fat meat Nutrition Bonus What you get: Protein, fiber, calcium, potassium.
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| LEARN TO SWIM |
Swimming Lessons
at Modesto Fitness & Racquet Club
Only 4 sessions left this summer!
Group lessons
Mommy & Me
Toddler
Preschool
Primary
Intermediate
Ages 6-17
2 week sessions (8 sessions)
M-Fri $45.00
Private Lessons
8 1/2 hour sessions $155.00
Children and Adults |
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| Basketball & Soccer
Clinics @ MFRC |
Register Now For Spring Clinics! |
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5pm-5:30pm
Ages 3-6
5:30-6:30pm
Ages 7-11
6:30-7:30pm
Ages 12-15
5pm-5:30pm
Ages 3-6
5:30-6:30pm
Ages 7-11
6:30-7:30pm
Ages 12-15
Register your child ages 3-17 at the front desk.
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30 minutes of fun!
Keep your kids fit and in shape!
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| Tuesdays
Children Ages 6-12
Free on family memberships!
$5.00 drop in fee for non-members |
For more information contact LisaBACModesto@aol.com
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| Splish Splash is back!
Splish Splash Summer Camp registration
has BEGUN!
For more information on our summer sports camps click here
Brochures are available at the front desk.
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| Group Exercise News |
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NEW CLASS!
Tuesday night spin @ 6pm
A great workout to burn calories, have fun, and build lower body strength!
Promised to be entertaining and awesome music!
All levels welcome!!
Come check it out
July 1 - Aug 5
TUESDAY nights
If you like it - we keep it!!
NEW INSTRUCTOR!
Kara McCloskey
Kara McCloskey comes to us as an expereienced, trained, and certified yoga instructor with many years of education. She will be joining our YOGA team by teaching on Thursday nights @ 7pm. Please come check the class out. Welcome to BAC Kara!
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Join US for our Annual
POOL BASH
at
Turlock Fitness & Racquet Club
Saturday,
July 19th
11am-5pm
Free and open to the public!
Raffles, pool games, music, jump houses, and a waterslide! |
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BAC FIT TIP
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The Importance of a Warm-up by Allison Rocha
A warm-up is the initiation of a workout, training session, game or another type of physical activity. A warm-up prepares the systems of the body in order for the athlete to perform at maximum efficiency. It has to affect the cardiovascular, nervous, and muscular systems as well tendons, joint and ligaments. It raises body-core temperature and increases blood flow to working muscles.
The goals of a warm-up are to improve elasticity and contractibility of muscles. It also improves the respiratory and cardiovascular systems. The warm-up will improve reaction time as well as perception and coordination. It will also help "psych" you up and enhance your concentration.
Warming-up is vital for all workouts including weightlifting. It is crucial for a weightlifter to warm-up by doing some warm-up sets prior to heavy lifting. It will not only get you mentally prepared for your work, but it will get blood flowing to the muscles you will be working, get your body temp up which will help prepare not only your muscles, but also your joints, tendons, ligaments and your entire neuromuscular system.
Whether you are a runner, powerlifter, basketball player or just a casual exerciser a warm-up is required to perform at maximum capacity and to help avoid injury.
If you have any questions about what type of warm-up you should be performing, ask one of our BAC trainers.
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BAC NUTRITION TIP
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Health Benefits of Broccoli
Scientific Name: Brassica aleracea
Biological Background: Broccoli is a dark-green vegetable with small, tight heads (curds) mounted on stem-like buds, and is a member of Brassica family of the Cruciferous vegetables. It is one of the most popular vegetables and was originated in Italy.
Nutritional Information: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.
Pharmacological Information: Broccoli is a spectacular and unique package of versatile disease fighters and abundant in numerous strong, well-known phytochemicals and antioxidants, including indoles, isothiocyanates, quercetin, glutathione, beta carotene, vitaminC, folate, lutein, glucarate, and glutathione. Broccoli is extremely strong in anticancer activity, particularly against lung, colon, and breast cancers. Like other cruciferous vegetables, it speeds up the removal of estrogen from the body, helping suppress breast cancer. Broccoli is rich in cholesterol-reducing fiber and has antiviral and antiulcer activity. It is a super source of chromium that helps regulate insulin and bloodsugar. Broccoli is also a good source of calcium, thus help fight osteoporosis. However, brocoli is one of the leading intestinal gas producers.
Eating Tips: Heavy cooking and processing destroy some of the anti oxidants and phytochemicals such as indoles and glutathione. Eat raw or lightly cooked as in microwave and stir-fry. To reduce its gas production, eat broccoli with ginger or garlic.
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BAC Fitness Maniac of the Month
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Jim Norris
Jim has been a member of the gym since early February, 2008. He began training with LeAnn right away. Jim had never worked out in a gym before, though has always worked in physically demanding jobs as a firefighter and construction. He had a slight bump in the road until his doctor adjusted his blood pressure medication. He progressed rapidly in his skill and coordination level. During training he developed his leg muscles which quickly burned his body fat from an unhealthy 27% to a very healthy 13% in 3 ½ months. He also worked all of his muscle groups and gained strength, flexibility, endurance and confidence. He gained 15 lbs of lean muscle mass and went from 69 to 82 percent muscle. He lost 10 lbs overall. After the amazing progress of his fitness level, his doctor took him off of his blood pressure medication. Jim now is seen every night on the treadmill and working out with weights and is a true fitness addict. He has been an inspiration to his daughter, who is also working toward a healthier body composition. Jim states that, "Due to Modesto Fitness and Racquet Club's fine program, and my trainer, LeAnn Escobar, I could not have reached these goals."
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BAC Fitness Trainer of the Month
Scott Sedjwick |
BAC would like to introduce Scott Sedgewick, who has recently joined the training team at Turlock Fitness and Racquet Club. Scott is employed as a full time professional firefighter for Modesto City but his passion for helping others also extends outside the fire house and in his off duty time you can find Scott inspiring others to become their physical best. Scott leads by example and works out hard and consistently. Scott attracts a wide range of clientel for many reasons. He is extremely dedicated to all of his clients and commited to helping them achieve their fitness goals. As a firefighter, Scott has the sincere belief that it is his responsibility to be on top of his fitness. He strongly encourages all fire, police and military to commit to the same standards and is ready to assist anyone who is ready to take on the challenge of improving their overall fitness, whether it is for your occupation, health, or just the sheer desire of uncovering your physical best, Scott is ready to take you to the next level!!
Scott :
I am a 30 year old father of two, who has been an athlete and proponent of physical fitness since my youth. From Wrestling and running in my school days to rock climbing and mountaineering more recently, I have enjoyed all aspects of being fit and participating in many sports and activities, including a recent conversion to the sport of triathlon. I participated in two tri's last year with more to come. In searching for a way to take my training to the next level, I discovered CrossFit. Instantly addicted to CrossFit, I started to see immediate results in my training. I loved it so much, that I decided to become certified as a Personal Trainer through The National Academy of Sports Medicine(NASM). Upon receiving my CPT certification, I went to work immediately for Brenda Athletic Club in Turlock as a way to spread my enthusiasm for staying fit, and help others overcome the obstacles that have prevented them from enjoying fitness in the past. In my chosen career as a firefighter, physical fitness may actually be a matter of life and death. This gives me a unique perspective on fitness that the average citizen may not have in their own life. I hope to help others gain the perspective in their own lives that no matter who you are, or what you do for a living, fitness is a matter of life and death for all of us. Taking fitness more seriously can help us all to live a longer, fuller, and more enjoyable life.
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July Personal Training
Special |
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10 1/2 sessions
for $400
and receive 2 bootcamp Classes
Add 1 year nutrition plan to package for $99!
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Tennis |
 Look for spring and summer schedules
in the lobby.
Summer 2008 tennis camp brochures are now out and registration is taking place.
Youth camps, clinics and leagues are available.
Adult camps, clinics and leagues are available.
Contact your club's tennis pro for more information.
See you on the court!
MFRC
Modesto Open Championships
August 2008
Modesto Open Class Championships
August 2008
Entry blanks are available at the front desk
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Ask the Trainer
Shannon Fredeen
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SEEKING FITNESS
Often time's fitness seekers enter the gym and without much thought or planning begin their usual gym ritual. Some of these rituals include going machine to machine or visiting the cardio room for a long session planted in front of a television. Another example of a popular gym ritual is doing the same strength training routine they have done for years, training one muscle at a time and doing multiple exercises for the same muscle (or two) every day during the week. None of the above regimens are high on the list of training principles for developing your overall fitness. In fact long bouts of cardio, isolating single muscles, or simply using a variety of fancy machines are not necessarily productive and may even be counter productive if not implemented with other types of workouts. Strength and endurance indeed, are measurable factors of fitness but other components such as flexibility, balance, stability, coordination, agility and speed may also be included.
FUNCTIONAL TRAINING
Enter the benefits of functional training. Functional training is centered around movement not focused on muscles. Isolation exercises are replaced with whole body exercises using your own body weight and multiple joint exercises using moderate weight with loads and repetitions appropriate to the individual. Some good examples of more familiar functional types of movements are squats, lunges, and push ups. Proper use of equipment such as steps, stability balls, medicine balls, jump ropes and free weights are also instrumental in a functional training program.
READY SET GOAL!!
As a trainer I have the opportunity to study and research new training techniques and modalities, but I also take advantage of educating myself in basic movements and lifts that have worked for decades. As with any endeavor in life a plan is essential when striving toward a goal. Once you have a fitness goal don't be random, develop a plan. If you need help consult a professional and get on track! Get engaged, have fun and learn to train for function!
Feel free to contact Shannon with any questions @ 668-3838 or email "Fit Questions" to Shannonmarie_runs@msn.com
Shannon will answer one question every month submitted by a member!
That member will receive a free water card good for 5 waters at either BAC location!
GAIN AN EDGE
Athletic Performance Training
At Turlock Fitness and Racquet Club
This program is geared toward the junior high and high school athlete looking to gain an edge over their competition and maximize their physical ability as an athlete.
Turlock Fitness and Racquet Club's Athletic Performance Training program focuses on improving athletic performance and reducing the risk of sport related injury. Regardless of sport, all athletes have specific needs in common. Our training sessions focus on balance, strength, speed, agility and power. All of which are essential for an athlete to perform at their best. Just as sports skills must be continuously practiced, so do the above components!
When: Summer Session I June 16- July 25
Summer Session II July 28- August 22
Times:
All sessions will be held Monday, Wednesday, and Friday with three time options available: 6:00 am, 1:00 pm, and 5:00 pm
Most sessions will be held at Brenda Athletic Club in Turlock; however, there will be sessions held offsite throughout the program.
*Also available is the option to form individual groups or teams. Minimum of 4 athletes required. Groups may be formed at any time of the year with a minimum of a 4-week commitment.
Direct Contact: Shannon Fredeen 209-485-0544
John Acha 209-765-2211
To reserve your spot please contact our sport-conditioning specialists Shannon Fredeen or John Acha at Turlock Fitness and Racquet Club @ 209-668-3838.
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BAC Advantage Special |
Receive 10% off your total purchase for at Country Shelf floral for all of your flowers and center pieces. 
Just bring in your membership card to Country Shelf Floral to receive your discount.
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| Yours in health and fitness,
Brenda Athletic Clubs
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