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Welcome to TEAM BAC!
TEAM BAC is always growing! We are excited to introduce two new, smiling faces.
Ryan Burke has joined the team as a  Fitness Assistant. Ryan graduated with his teaching degree from Central Michigan University and is currently working for Alpena Public Schools. Ryan has been a BAC member since the beginning. His passion for fitness and people makes him the perfect addition!
Kelsey Hall graduated from Grand  Valley State University with a degree in Exercise Science. She also is currently working on her Masters degree in Dietetics through Eastern Michigan University. Kelsey taught group exercise classes, is a personal trainer and worked as a wellness assistant at a YMCA near Grand Rapids as well. We are excited to have her join TEAM BAC as a Club Coordinator. She will work behind the front desk and work closely with Amy Schultz and Candi Houchin on the Membership Team. | |
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NEW at Bay Urban!
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Get ripped, trim and sweaty Monday nights with TRX HIIT led by our very own General Manager Tracie  Werblow. This high intensity interval training class combines strength exercises on the TRX with short bursts of cardio intervals. You'll burn mega calories and kick your "after burn" into high gear. Tracie brings a line up of fun workouts, playlists and of course, her energy and passion. Trina's sister Kari Woodall, also teaches TRX HIIT in Madison, WI and shared her best practices with Tracie! More BANG for your buck!
BONUS: If you can't make it to Thursday morning Body Intense at 6am with Tracie (she packs in 50 people!) this is a great option!
p.s. Open to anyone. Members drop in for $5, nonmembers $10 and Amped members are free!
Meet Tracie at Bay Urban Monday nights at 6pm.
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Good news! Our popular "60 Second Inspiration" stories are returning this month, and "WOW!" we've got a great line-up coming at you! Be sure to tune in every Monday night to the 6pm news on CBS or ABC see them.
In May you can expect more inspiration! From pregnant women still rocking their workouts to a man whose back pain was cured by Yoga to a woman who doesn't let being "on-call" 24/7 stop her from getting workouts in.
Be sure to tune in tonight to hear the  story of Chet and Lowell, two seniors who don't let their age be an excuse. We've gotten a lot of nominations for them to be featured and tonight is their night!
Did you miss some inspiring stories? They're always playing on our YouTube Channel! |
BAC Hours: Need more time to workout? 
We are open 7 days per week, but we have had a couple requests to extend our hours. This prompted us to put a survey on our Facebook page to get a larger input. The majority of responses said they loved our hours as is. So, for now, they will stay the same. However, we are committed to expanding them this fall if you so desire. We love to take action on your feedback! Let us know by contacting Amy@BayAthleticClub.com | |
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SHAKE UP your nutrition! | You can't out work a bad diet. Seriously, thousands of people have tried it and it never works. If you want results you need to give your nutrition a good workout too.
Shakeoloy is the fastest, easiest tastiest way to make a big difference. Take a moment to watch the spoof video below (featuring Tony Horton from P90X) and you'll understand why Shakeology will help you.
Ready to commit to changing your nutrition? Click here to start! Choose Home Direct and save on shipping and set yourself up for convenience. |
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Be a Part of BAC History!
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Are you ready for the first ever INSANITY BOOT CAMP at
Bay Athletic Club?!
Get the 411 on the right.
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BAC Gives Back
 Kindergartners from Bingham Arts Academy got treated to an obstacle course, TurboKick circle and a Yoga cool down during their field trip to Bay Athletic Club. General Manager Tracie Werblow and Membership Director Amy Schultz also talked to them about the importance of healthy food to fuel their young bodies and moving every day. Bay Athletic Club was honored to be a part of the 2013 Rotary District Conference. BAC Owner Trina Gray and Community Outreach Director Sarah Morrison talked about the benefits of fitness, from improving blood work and losing weight, to preventing illness and being a happier, more productive person. Fitness changes everything! |
Kids Kickboxing
EVERY SATURDAY! | |
New in May! PLEASE take advantage of Kid's Kickboxing class every Saturday at 10:30am. Your child WANTS and NEEDS 30 mintues of fast paced, fun fitness. It's a gift to them. Have them bring a friend from school. BAC instructor Ami Lenning will fire them up! All current 2nd to 5th graders are welcome. Free to BAC member families and just $2 to non members.
BONUS: BAC will offer Saturday daycare starting in May from 8:15am to 10:30am. Go to sculpt class at 9:30 and then let your child stay for a workout. |
Alcona & Rogers City
Fit Clubs
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We are spreading the joy of fitness beyond Alpena County lines with:
Alcona Fit Club:
Christine Hitch is offering drop in classes on Monday nights at 6pm beginning May 6th.
to sign up and get more info.
Rogers City Fit Club:
Drop in classes offered in May on Tuesday nights from 6pm to 7pm. The cost is $8.
BONUS--bring a brand new participant for FREE!
*10 Day Fat Blasting Boot Camp coming to Rogers City on June 3rd!
to sign up and get more info.
View the monthly schedule, read testimonials, connect on Fit Club Facebook groups or download membership information on our website. |
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Did You Know...
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70
The percent of obese children that become obese adults.
Black Beans
All beans are good for you but black beans are extra great for boosting your brain power.
93
The number of grams of sugar that are in a small Wendy's frosty, along with 580 calories.
96
Cut that many calories from your diet each day and you'll be 10 pounds lighter in a year.
33
The percent of American children, ages 4 to 19, who eat fast food everyday, resulting in about six extra pounds per child each year.
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Featured Playlist
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1. Freedom! '90--George Michael
2. Pon De Replay--Rhianna
3. The Pretenders--Foo Fighters
4. Lay Your Hands on Me--Bon Jovi
5. I Go to Work--Kool Moe Dee
6. Mo Money Mo Problems (Amended Version)--Notorious B.I.G.
7. The Freshman--The Verve Pipe
*Playlist from Rick's Fat Blasting Intervals
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Thanks for helping us raise money for the Alpena Boys and Girls Club at our April Fitness Fundraiser! BAC matched your donations and we were able to make a donation of $250!
Look for our next Fitness Fundraiser in June. We will be raising money for the Alpena Fireworks display.
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Newsletter Editor
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Sarah Morrison is the editor of The Bay, Bay Athletic Club's monthly newsletter. Sarah has a double major from Western Michigan University in Journalism and Broadcast and Cable Production. She loves highlighting all of the fun stuff coming in and out of BAC every month. She also loves to hear your feedback! Email her your thoughts from this month's issue.
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Bay Athletic Club
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May 2013
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Are YOU ready for a FIRST?
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 My daughter Jade celebrated her First Communion in our church over the weekend. She was inquisitive and at times uncertain learning about the Eucharist. It's a lot to take in. She's a curious, smart girl. She listened, asked questions, and then boldly stepped forward in faith. She truly looked like a gift from heaven today when she stood at the altar. I had a flashback of her baptism and how quickly nine years and thousands of memories pass. I want to celebrate as many "firsts" with her as I can -- her first volleyball game, her first talent show, etc.
How fun that in life, we're always able to celebrate new "firsts," no matter what our age. What do YOU want to achieve? Should you attend your first leadership seminar? Should you run your first 5K (see Train to Run below)?Should you try BAC's first Insanity Boot Camp? Should you organize your first fundraiser? Should you save up for your first trip to the mountains? Should you commit to 30 days of clean eating for the first time? What would excite you, challenge you or even make you uncertain?
Live life outside the ordinary.
Seek firsts.
Like Jade, you'll find joy in the new.
Trina Gray,
Owner, Bay Athletic Club
 p.s. You might know me as a speaker, trainer or a club owner, but I'm also an Elite Coach for Team Beachbody. It fits perfectly with the rest of my life and I love it. TODAY, I have the honor of leading a free, training call for thousands of coaches across the country. I'm inviting you. It might not all relate to you, but hey, if you pick up one idea, and it'll be worth your time. I love fitness and leadership and am fired up to serve. Feel free to join me
MONDAY 8AM/PST, 11AM EST Today! 832-225-5055
passcode 90405#
30 minutes.
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GET INVOLVED. GET RESULTS! | 
- Monday, May 13th - Thursday, May 23rd
- Change your body. Change your routine. Get a 10 Day Fat Blast!
- Monday through Thursday at 7:30pm, 8am on Saturday and 6pm on Sunday
- Trina Gray and Tracie Granata will be your Boot Camp leaders and make it fun, effective and get you results!
- The average camper loses 3 lbs and 3 inches, some lose more than 10 pounds. Don't you want to look and feel amazing for summer?!
- Measurements, email coaching, fitness homework and RESULTS!
- $50 for members, $75 for non members - what a DEAL!
- Sign up TODAY by calling 989.356.5600 or Tracie@BayAthleticClub.com .
 | | These Boot Campers are getting healthy and fit! |
STRONG IS SEXY. MUSCLE BURNS FAT.
- Monday, April 29th - Monday, May 13th
- The next round is today! IT IS NOT TOO LATE TO SIGN UP!
- You'll use the bar and plates to change your body with long, lean, beautiful muscles. The support from your peers is incredible.
- Limited to 30 women. Choose from two different time slots!
- 7:30pm meets Monday, Tuesday and Thursday, one Saturday at 7:30am and one Sunday at 12pm
- 10:45am meets Monday, Wednesday and Thursday, one Saturday at 7:30am and one Sunday at 12pm (daycare available during the week)
- Includes 9 LIVE workouts, a lean body food plan and 9 Shakeology meal replacement shakes immediately following workouts. That is incredible value because we love over-delivering and guaranteeing results.
- Cost is $75, sign up by calling 989.356.5600 or email Tracie@BayAthleticClub.com.
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FOR ALL SUMMER TRI-ATHLETES
- Tuesday, April 30th - Tuesday, June 18th
- Meets on Tuesdays at 6:30pm at Bay Urban Fitness for eight weeks
- ACTION-PACKED 75-minute workouts and personal coaching
- Improve your speed on wheels, land and water with this specialized program that focuses on getting you through your first triathlon or a PR.
- BAC Trainer Casey Stutzman has designed all of the workouts and will teach you how to get outside your comfort zone and ready to TRI!
- You get world-class training, a training schedule and samples of Energy and Endurance formula.
- $50 members, $75 non members, sign up by calling 989.356.5600 or emailing Tracie@BayAthleticClub.com.
TRAIN TO RUN RETURNS IN MAY
- Monday, May 6th - Wednesday, May 22nd
- Experienced runners Tracie Granata and Sarah Morrison will teach you technique, pacing and everything else you need to know to run your first 5K or improve your pace for a PR.
- Learn to love running and make it fit into your current workout.
- Be ready for the next local 5K, Lisa's Run, on Saturday, May 25th.
- Meets Mondays and Wednesdays at 5pm at Bay Urban Fitness.
- Cost is $50 members, $75 non members
- Call 989.356.5600 or email Tracie@BayAthleticClub.com.
ALL NEW! GET INSANE ABOUT YOUR BODY!
- Monday, May 6th - Wednesday, May 22nd
- We already have 25 sign ups, spots are going fast!
- Featuring LIVE workouts based on Insanity, from Beachbody.
- INSANE trainers Sarah Morrison and Tracie Granata will lead you through 9 max interval training workouts designed to transform your body!
- UPDATE: The camp meets at Bay Urban Fitness at 6am on Monday, Tuesday and Wednesday. Campers are encouraged to attend Body Intense at BAC on Thursday and Urban Mix on Friday to have a completely INSANE week! *We updated the camp days at press time! Mon/Tues/Wed *
- Plus you'll receive an INSANITY results package that includes Energy and Endurance formula and Results and Recovery formula.
- Cost is $50 members, $75 non members.
- Call 989.356.5600 or email Tracie@BayAthleticClub.com to sign up.
THREE WEEKS TO BEAST UP!
- Monday, May 6th - Thursday, May 23rd
- Bulk up, man up, BEAST up with this unique strength training program led by two BAC Beastly Trainers Harry Guthrie and Ben Gould.
- Workouts Monday, Tuesday, Wednesday and Thursday at 8pm.
- For just $75 you get 12 muscle building workouts, coached sessions and a food guide that will help you BEAST up.
- Call 989.356.5600 or email Tracie@BayAthleticClub.com to sign up.
Interested in BEAST Supplements? Talk to Harry!
BE "GAME ON!" WITH TRAIN TO COMPETE
- Wednesday, May 15th - Wednesday, June 19th
- Bring out your inner athlete and compete against yourself with this unique six-week program created by BAC Trainer Casey Stutzman.
- Workouts are Wednesdays at 7pm and two Saturdays (6/1, 6/15) at 8am.
- Expect coached workouts, motivation from a team and coach, training schedule, samples of Energy and Endurance formula and results!
- Cost is $50 for members, $75 non members.
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CORPORATE FIT CHALLENGE
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Click to see them move!
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Alpena Power Charges Up
Their Health!
In their second Corporate Fit Challenge Alpena Power Company got great results! This team lost 86.25 inches and 110.6 pounds! Sheri Fettes won Inchworm and Biggest Loser for dropping 12 inches and 13.6 pounds in six weeks, and Marge LaBarge was the Challenge Champ for losing the greatest percentage of body weight with nine percent!
SHOUT OUTs to our current Corporate Fit Challenge groups:
- Dr. Lang's Chiropractor Office
- Department of Human Services
- Alpena Regional Medical Center
- The Corporate Fit Challenge Reunion
If you'd like to get your workplace involved ACT NOW by emailing Kelly@BayAthleticClub.com or call 989.356.5600 and ask for Kelly. |
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FROM THE GM by Tracie Granata |
 PUMP UP Your Life!Who knew that this picture would lead me to a great opportunity? Let me tell you how it came about.
That is my suitcase right before I left for my honeymoon in Costa Rica earlier this year. Amidst my shoes, I had two personal development books. I envisioned reading Pumptitude and Maximum Pumptitude to fuel my mind while soaking up the rays by the pool.
Here are three tips from these books that you can apply to your life today: 
1. Find your power hour. There are 24 hours in a day, make one of them all about your growth. Use that time to get closer to your goals. One hour per day of focused energy can bring big changes.
2. Really, really, really mean it. Be a "3 really" person. You don't say, "I really want to workout." You say, "I really, really, really want to workout." It means a lot to you and it is not just words. One "really" = just interested. Three "reallys" = results!
3. Never stay satisfied. Sure, satisfaction is a good feeling, but successful people are always climbing higher and staying hungry for more. They continue to invest their time and money in personal development and set new goals.
So, back to the picture. The author, Kim Yost (Art Van CEO), saw the picture via Facebook and was touched that I was reading his books on my honeymoon. He wants to feature me in his upcoming book titled iTude. See, it already led me to a new opportunity!
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MEMBERS VOICES by Amy Schultz
|  Invite Only?
When was the last time you received an invitation to attend a party, special event, dinner or just go out for a cup of coffee? Think about how that invite made you feel. Special. Cared for. Important. It feels great to get invited to do something.
There are people in your life who need fitness. They either need it as a stress reliever, a social outing, to improve their health or maybe all of the above. What are you waiting for? Invite that person to come with you to work out!
I met a lady, Mary, who was invited by her friend and neighbor, Diann to come to BAC. Mary had a stressful year with a death in her family. Her weight had been creeping up and she couldn't ride her bike as she'd loved to do in the past. Diann extended the invitation to try a workout at BAC and Mary got hooked! She's happier and healthier. She told Diann, "It's the best decision I've ever made." Wow. Putting her health back at the top of her priority list was a game changer for Mary. I have no doubt that she'll be making the 12 mile ride to Hoeft State Park that she wants to do this summer.
Who needs an invitation in your life?
Want tips on how to approach them?
Stop by my desk, call 989.356.5600 or email me.
*Walk-in hours: Wednesdays with Jackie 4:30 to 6:30 p.m and Fridays with Amy 8:30am to 12:30pm--No appointment needed!
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HEALTHY LIVING by Kelly Bowlin
|  Let's Go Fishing!
I was inspired for this recipe by a beautiful Steelhead Trout my fiance, Jody Lake, caught in the Thunder Bay River last weekend. You really can't get anything fresher, but any white flesh fish would work wonderfully for this meal.
Honestly, I wasn't sure what would go great with this fish, since I don't cook with it a lot, but luckily a container of pearled couscous was calling to me from the pantry. Paired with the ever present grapefruit that I always seem to have on hand and more kale, you have dinner fresh from my kitchen to yours. I was surprised how easy this was to bring together in less than a half hour. Enjoy!
Ingredients: 
-1 TBSP grapefruit zest
-Juice of one pink grapefruit, divided
-White flesh fish like Trout or Whitefish (4 servings)
-3 TBSPs olive oil, divided
-2 TSP red pepper flake, divided
-1 cup pearled couscous
-2 cups chopped kale
-1 shallot sliced thin
-2 cups water or stock (chicken or fish)
-salt and pepper to taste
Directions:
Marinate the fish in one half of the grapefruit juice and 1 TBSP of olive oil. Set aside. If you have left over grapefruit vinaigrette from this recipe (click here) this would work great too. Set in the fridge for at least 30 minutes or overnight. Ready to eat? Take your zester or box grater and run the outside of a well cleaned grapefruit across it. Don't go down too far into the white pith. In a small bowl, add 1 TBSP of olive oil to the other half of grapefruit, zest and 1 TSP red  pepper flake. Set a heavy bottom skillet over medium heat and add 1 TBSP olive oil, kale, shallots and dust with 1 TSP of red pepper flakes. Stir frequently until the kale has wilted but is still vibrant green and add a splash of water. Stir until the water has evaporated and remove from the pan. Return the pan to heat, wipe out excess water and add dry couscous. Allow the couscous to toast until slightly browned then add water to the pan. Stir frequently and cook until the water has evaporated completely, about 15 to 20 minutes. Meanwhile, while the pearl couscous is cooking, take the fish out of the marinade and prep the grill. The fish will take about 5 to 8 minutes each side to grill. Be sure to season each side of the fish with salt and pepper. To finish the meal, add the kale and shallot back to the couscous then stir to combine. Dress the couscous to taste with grapefruit juice, zest, olive oil and red pepper flake mixture. Dust with a bit of salt and plate 3/4 of a cup per serving of fish. This recipe serves 4.
I'd love to hear your feedback!
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