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 15 • NUMBER 2 • FEBRUARY 2015

BAC Briefs It’s IronBAC Time AgainThe 12th Annual IronBAC Indoor Triathlon will be held on Saturday, March 21. The sprint triathlon event consists of a 20-minute swim, a 20-minute bike ride and a 20-minute run, with a five-minute transition period between each event. There are 10 different start times available, and space is limited to the first 60 participants. Those whom do not wish to participate in the entire event, but still wish to be a part of it, can register as a team composed of up to three individuals, one for each leg of the event.

The IronBAC is a great opportunity for you to compete in a triathlon at your own pace. It’s also a friendly and positive experience for first timers, including the endurance athlete and novice alike. Registration questions: contact Sarah Onderlinde, onderlis@bronsonhg.org •Practice the Golden Rule By Lynn Madsen, BAC Personal Trainer

Typically, the winter months are considered “high season” at the Bronson Athletic Club. With commitments to New Year’s resolutions beckoning and inclement weather preventing outdoor activity, the head count is higher than usual. Here are some tips, so that when you are using the facilities, you won’t be considered “THAT” guy or gal:

Don’t Space Out. Be conscious of how much space you use during exercise. If you only need one bench for your set, don’t use the adjacent ones for additional gear.Replace Plates. Please remove the weighted plates from the machines after use. While you may have been strong enough to put 300 pounds on the Leg Press Sled, the next person using that machine may not be.Be Dumbbell Smart. Be aware of where you place your dumbbells between sets. Place them under the bench, in a vertical position. They can roll and may cause somebody to trip if they land in a high traffic area.Towel Off. Please wipe down the equipment after use if you are sweating. Nobody enjoys sharing somebody else’s moisture.Jump Off. Allow others to work in. If you are resting between sets, and you see somebody “eyeballing” your machine, be kind and ask if they would like to jump in. Your fellow members will thank you for your consideration! •

Survey Says: The annual BAC Membership Survey is coming soon. Watch for announcements via email and flyers around the club this month. One lucky respondent will receive a free month of dues; every member completing the online survey will receive a guest pass. Please share your thoughts!

Deli Special

Valentine’s DayGuilt-Free Apple PieAvailable Feb. 13 for $5.50

Made from scratch and baked with the sweetness of apple juice.

Winter Swim MeetSaturday, Feb. 21

All BAC Swim Team memberspast and present

Register by Feb. 16* * *

BAC 3-on-3Basketball Tournament

Saturday, Feb. 21Register by Feb. 15

Get Functional!The functional movement

assessment is now available from three certified members of the

personal training staff.Cost: $75

The test takes about an hour and you will receive recommendations

for corrective exercises. Email:lewistev@bronsonhg.org.

TRIBAC Dolphins

Israel Alicea II: Interim MOD,Service Desk and AquaticsAs an aquatics staff regular, service desk MOD and aviation student, Israel Alicea II represents at least three of the four

elements. Since joining the BAC in October 2013 as a lifeguard and instructor, he has been a down-to-earth manager on duty when not taking to the skies as a student pilot. “I was new to the area and

came into the BAC to see if I would be interested in working there,” he explains. “I realized the friendliness of everyone, and the

day Aquatics Manager Karen Sue Mackaluso interviewed me, she had the biggest smile, and just seemed to be the happiest person I’ve met.”

Early morning regulars will recognize Israel from his opening MOD shifts Mondays and Tuesdays. Late evening exercisers see him close Wednesdays (pool lifeguard) and Thursdays (service desk). He also teaches lifeguarding and CPR training classes at the club.

The Chicago native grew up in the Westside Austin neighborhood, where he played basketball and ran track. “I’ve always liked sports, especially basketball, baseball, football—and a little hockey doesn’t bother me, either.” When asked about what he likes best about working at the BAC, he cites his coworkers and the “friendly members—especially all the dedicated ones who are there at opening at 5:30 a.m.” Outside of work he enjoys hanging with friends, playing with his dog, Sylo, or his great hobby: flying airplanes.

Israel is a full-time student at Western Michigan University studying Aviation Management. He plans to be a commercial pilot. “Most people are shocked when I tell them I fly airplanes and am studying aviation in Michigan,” he says. •

Israel Alicea

Former State Police Investigator Arrests Weight GainBy Paul Clift

My wife, Nancy, and I joined the BAC in December 2005. We were celebrating our daughter graduating from college. We had talked about joining for a few years, and were excited when we finally were able to. Nancy goes to the evening water exercise classes, and my favorite time is 5:30 a.m. Something about having your workout in before the day starts works well for me. I’m usually there five to six days a week.

I’ve struggled with weight for most of my adult life because my wife is such a great cook (and no willpower!). I also was thinking I could exercise my way to being thin—this really does not work for me. This year I was able to start working with Trainer Michelle Dalton for some help with weight loss. At the first session she brought out the dreaded food log. Very enlightening. Spinning® instructor Jim K. also told me about an app called Lose It to help track calories. It has really worked, and at week 21, I was down just over 40 pounds. (Thank you, Michelle). A bonus is, at my annual physical my doctor started to reduce some of my medicines. I count that as good news.

When I first joined the club, I could only swim one length of the pool and then would have to rest. After retirement, I was able to concentrate more on swimming, and did the BAC triathlon a couple times and also the Sherminator twice. One of the former lifeguards was a great encourager and also taught me how to swim, making the tri’s possible.

I’m mostly retired now, having spent almost 28 years working for the Michigan State Police. My assignments were the old New Buffalo Post, and then Fifth District Headquarters, and finally retiring from the Paw Paw Post. Now, I do some traffic crash and complaint work, part-time, for the Van Buren County Road Commission. We moved to Mattawan in 1992 when I transferred to Paw Paw. A great area to raise a family. My biggest hobby is going fishing. Very therapeutic for me!

Says Paul: “The classes are great—my favorites are anything with Sandy R., and then Jim K.’s and Michelle D.’s Spinning® classes are always excellent. I’ve also been able to do Rita M.’s BODYPUMP™ and Tabata classes. Can’t keep up with any of them, but always have a great time. I’ve never had a BAC class where the instructor wasn’t really great, and I’ve tried a lot of different classes. Plus, the pool is wonderful. BAC has so many positive people who make coming to the gym enjoyable—and a great way to start one’s day.” •

F E B R U A R Y M V P M E M B E R P R O F I L E

Paul Clift

Welcome New Personal TrainerWe are pleased to introduce new Personal Trainer Jason Douglas. A former member of the Fitness staff, he has a bachelor’s degree in Exercise Science from WMU and interned in a physical therapy clinic, working in physical rehabilitation.

Jason, a Certified Strength and Conditioning Specialist through the NSCA, is a USA Weightlifting Level 1 coach through USA Weightlifting, and has placed in Competitive Strongman, Bodybuilding and Olympic Weightlifting.

Homeschool Group Swim Lessons

Daytime classes designed for kids 6–12 available for lessons during a homeschool curriculum. (See flier for times)

when Mondays or Thursdays, Feb. 23–April 9 cost Member $50 / Nonmember $65

Group Swim Lessons

Group 30-minute swim lessons are available for all ages, from age 6 months through adult. (Private lessons also available)

when Tuesdays–Thursdays/Saturdays, Feb. 24–April 11 cost Member $65 / Nonmember $80

BAC Dolphins Swim Teams / Pre-Swim Team

Three levels for swimmers, beginner through advanced. Swim conditioning also available.

when Feb. 24–April 9 (see flier online or at club for cost)

Move, Tumble, Dance and Play

A fun fusion of ballet and tumbling, this class is designed to get the little ones moving in a unique way—and to keep their focus on learning new skills. NEW AGE GROUP ADDED FOR TODDLERS! A parent or guardian must be present and participate for children 18 months to 2 years.

when Fridays, Feb. 20–March 27 4:30–5 p.m. (18 mo.–2 yrs.) / 5:15–5:45 p.m. (ages 3–5)

cost Member $40 / Nonmember $55

Parent & Toddler Time in the Gym

Members, bring your youngest athletes-in-training (age 5 and younger) to the club for this dedicated time on the gym floor. Play equipment is available. Note new times:

when Mondays / Wednesdays / Fridays / Saturdays 11 a.m.–noon

Junior Racquetball Group Lessons

Have fun in this introduction to racquetball. (Limited to four)

when Fridays, Feb. 20–March 27 6–6:45 p.m. (ages 8–9) / 7–7:45 p.m. (ages 10–12)

cost Member $75 / Nonmember $90

Registration is required for all Programs Department events (including adult programs). Deadline for early registration is seven (7) days prior to the beginning of the session, unless otherwise noted. If there are not enough participants enrolled, classes/programs will be canceled two (2) days prior to the start date. All participants must cancel at least 24 hours in advance for a full refund. Any cancellations made after then are subject to management approval for any refunds, less cancellation fees.

IronBAC Indoor Triathlon

when Saturday, March 21, heats begin 8 a.m. cost Member $25 / Nonmember $30 ($50 / $60 for teams)

IronBAC Indoor Triathlon Training

Want to swim, bike and run in the IronBAC, but need someprofessional guidance to help you get there? Contact Steve Lewis, Fitness Manager, to find the right trainer for you. Email him at lewistev@bronsonhg.org.

Lady Lifters

Small group strength training for women, including basic movements, form and posturing. Great for those who want a refresher on form. Instructor is Trainer Sarah Onderlinde.

when Mondays, March 2–April 6, 9–10 a.m. Tuesdays, March 3–April 7, 5:15–6:15 p.m. cost Member $130 / Nonmember $170

Couch-to-5K and 10K Training

We have it all! Whether you’ve never run a block in your life, or train as elite athlete, we have special programs to meet your training needs.

when Starts Thursday, Feb. 26 for 10 weeks (Tuesdays & Thursdays, call for times)

cost Member $75 / Nonmember $100

Kettlebell FIT (Plus Intro Course)

Prior to attending the Kettlebell FIT class, you must have a basic level of kettlebell experience or take the intro course.

when Tuesdays, Feb. 24–March 31, 12:15 & 6 p.m. Thursdays, Feb. 26–April 2, 12:15 & 6 p.m. Saturdays, Feb. 28–April 4, 9 a.m.Intro course: Tuesdays, Feb. 3 / March 5 , noon and 5 p.m. Thursdays, Feb. 5 / March 5, 7 p.m. cost Member no charge / Nonmember $10 each class

Sunday Swim Workouts (Members Only)

Come for an early morning weekend workout with swim coach Juan Tavares. No charge, but members must sign up in advance each week.

when Sundays, through May 17, 7:10–8 a.m. If needed, overflow session will be 8:10–9 a.m.

FEBRUARY–MARCH 2015 DATES FOR ALL EVENTS SUBJECT TO CHANGE DUE TO PARTICIPATION

PROGRAMS / CLASSES CALL (269) 544-3200 TO REGISTER

PERSONAL TRAINING lewistev@bronsonhg.org

AQUATICS mackalus@bronsonhg.org

JUST FOR KIDS ralyal@bronsonhg.org

NEWTIME

NEWTIME

assessment and recommend improvement.

when Tuesday, Feb. 17, 5:30–6:30 p.m. cost Member no charge / Nonmember $15

Couples Ballroom Dance Lessons

Come dancing with the BAC stars in a beginner ballroom dance class. You must register as a couple, or call Lindsey Ralya to be assigned to a partner.

when Sundays, March 8–April 12, 5–6 p.m. cost Member $40 / Nonmember $55 per person

Country Line Dance Lessons

Get ready to do a little boot scootin’! Enjoy some great exercise, and have a good deal of fun at the same time.

when Sundays, March 8–April 12, 6–7 p.m. cost Member $30 / Nonmember $45 per person

Pregnancy Group Exercise

when Water: Tuesdays, Feb. 17–March 24, 7–7:50 p.m. Yoga: Thursdays, Feb. 19–March 26, 5:30–6:30 p.m. cost Member $40 / Nonmember $60

Tai Chi

Relax and develop whole body connections, discover your internal strength and build your health from the inside out.

when Thursdays, Feb. 19–March 26, 6:30–8 p.m. cost Member $20 / Nonmember $60

Beginner Ballet Barre

An introduction to classical ballet for adults. No formal training is necessary; the instructor will accommodate all levels of dancers. Learn techniques to lengthen, straighten and stretch your body.

when Fridays, Feb. 20–March 27, 10–11:30 a.m. cost Member $40 / Nonmember $60

Self-Defense: How to Not Be a Victim

Learn to recognize, eliminate and avoid potential trouble by becoming more aware of your surroundings.

when Saturdays, Feb. 28 / March 28, 1–3:30 p.m. cost Member no charge / Nonmember $30

Free National Nutrition Month Consultation

Members, sign up for a complimentary, 30-minute assessment with a Bronson dietitian at specified times in March. when Contact Lindsey Ralya, ralyal@bronsonhg.org

BAC Twirlers

Learn to twirl with instructor Kyle Keiser.

when Tuesdays, Feb. 24–March 31 (advanced classes Thursdays) Ages 18 months–2 years, 9:30–10 a.m. / Ages 3–5, 10:15–10:45 a.m. / Ages 6–11, 6:45–7:30 p.m. / Ages 12+,7:45–8:30 p.m. cost Member $40 / Nonmember $55

Hip Hop/Funk

A combination of hip hop and funk dance for kids ages 6–12.

when Fridays, Feb. 20–March 27, 6–6:45 p.m. cost Member $75 / Nonmember $95

Youth Ballet

Dance fun for the little ones. when Mondays, Feb. 16–March 23 Baby Ballet, 4:45–5:15 p.m. (ages 2–3)

Junior Ballet, 5:30–6:15 p.m. (ages 4–6)

Saturdays, Feb. 21–March 28 Junior Ballet, 11–11:45 a.m. (ages 4–6)

Baby Ballet, 12–12:30 p.m. (ages 2–3)

cost Member $75 / Nonmember $95

Pickleball Drop-in Challenge

Due to the increased use of the gym floor and decreasing amount of available shared space due to enhanced programs and classes, drop-in Pickleball may be limited during some peak times. This will be reevaluated when club demand slows down. To ensure Pickleball players have quality access to the designated painted lines, check out the new, pilot Pickleball Drop-in Challenge program. This will ensure access to half the gym floor, and give all Pickleball players a designated time to play friendly games with other Pickleball enthusiasts. Watch for posted challenge times.

BAC Basketball Tournament

BAC hoopsters: Sign up for our annual 3-on-3 basketball tournament! Teams of four to six players each will be accepted. Or, sign up as an individual and you will be placed on a team. All registrants must pay separately. Contact Tournament Coordinator Ryan Hamet at hametry@bronsonhg.org. Early registration deadline: Feb. 6. Late reg: Feb. 7–15. Registrations closed Feb. 15.

when Saturday, Feb. 21 (Extended through Feb. 22 if needed)

cost Member $25 / Nonmember $35 (by Feb. 6)

Member $30 / Nonmember $40 (Feb. 7–15))

Healthy Running Introductory Seminar

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. on-one

FEBRUARY–MARCH 2015 CALL (269) 544-3200 TO REGISTER

PROGRAMS / RECREATION ralyal@bronsonhg.org

GROUP-X / PROGRAMS shons@bronsonhg.org

NUTRITION ralyal@bronsonhg.org