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 9 • SEPTEMBER 2015

BAC Calendar

The main BAC parking lot is scheduled to close right after Labor Day for upgrades, including a complete “mill and fill” with new asphalt paving and line painting. Although work is expected to last up to two weeks, the BAC lot will only be completely closed for a few days, beginning Sept. 8 or 9. As as result, plan to start your workout a few minutes early with a short walk to the club by parking in the southwest Dana lot as indicated above. In addition, we apologize in advance for any noise and dust as we complete our pipe replacement in the swimming pool area. We’re always working to better serve you! •

Check Out New BAC Program Guide It’s that time of year to fall back into your regular routine at the BAC! Come in to exercise, and while you’re here, check out the new fall lineup of programs and classes. The 2015-16 Program Guide outlines new offerings and longtime favorites. Pick up an extra print copy at the club, or click the online version at bronsonathleticclub.com.

Labor DayMonday, Sept. 7

Club Open 7 a.m.–3 p.m.Deli and YAC Closed

9:15 a.m. Cardio Dance Class10:15 a.m. Defying Gravity Class

All other classes canceled

Sunday Hours ResumeSunday, Sept. 27

Youth Activity CenterSunday 12:30–4:30 p.m.

BAC DeliSunday 11 a.m.–6 p.m.Deli closing extended by

one hour Monday–Saturdaystarting Sept. 21

Find us at: facebook.com/bronsonathleticclub.com

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All That and aBAG of CHIPS

It’s our BAC-to-School Deli special!Free bag of chips (any variety)with purchase of any full-size

sandwich; through September.

BAC Specials

20% off MichiganSmiley Face ProductsAll remaining in-stock items

in the Pro Shop!

Rehab Lot OPEN;BAC members may

use before 8 a.m.and after 7 p.m.

Parking Lot, Construction Projects Begin

BAC Lot CLOSEDBeginning week of

Sept. 7 for milling and asphalt paving.

BACMembers

PARKHERE

Former Dana Building

Family PracticeOffice

Enter HERE off Elm Valley Drive➥

LOTCLOSED

Put Your Best Foot Forward By Lynn Madsen, BAC Personal Trainer

Selecting the correct type of athletic footwear for the exercise you are doing is extremely important for staying injury/pain free—as well as maximizing your fitness experience. Here are some factors to consider:

Activity: Not all fitness shoes are designed alike. The support and cushioning in the design will vary greatly, depending on your activity. Running shoes will

PatientParking

21-Day Primal TransformationLearn the simple principles that can help you eat better, look better and feel better. The program is based on The Primal Blueprint 21-Day Total Body Transformation devised by fitness expert and author Mark Sisson, publisher of MarksDailyApple.com. The nutritional advice focuses on elements of the primal style of eating, plus an exercise component emphasizing primal movement and strength training. A blood chemistry profile (from a simple finger prick at the BAC) will chart several health benchmarks at the start and end of the program. In addition, participants will receive a one-on-one meeting with a certified personal trainer to assess your current fitness profile, and six 45-minute, small group training sessions.WHEN Tuesday, Sept. 15 | Wednesday, Sept. 16, 6 p.m., COST Information sessions FREE for everyoneWHEN Small group training sessions begin week of Sept. 28 COST Member $165 | Nonmember $195 (complete program)

BAC TED* Talks *Trainer Education and Development

Join us in this series featuring the BAC’s own version of enlightened and informative talks with Personal Trainer Dave Bunt. The September topic is “The Secrets to Physique: How to Burn Fat (Not Just Lose Weight).” Learn the truth behind metabolism and how to get the most out of your diet and workout. October topic is “Weight Loss. For Good. Period!”WHEN Tuesdays, 6–6:30 p.m., Sept. 15 | Oct. 20 (3rd Tuesday of month) COST Free for everyone

Kettlebell Intro Course Check out Kettlebell FIT class times on our group-x master schedule. Before attending, please take the intro course scheduled the first of each month, returning in September: WHEN Tuesdays, noon and 5 p.m., Sept. 1 | Oct. 6 Thursdays, 7 p.m., Sept. 3 | Oct. 1 COST Member no charge | Nonmember $10

BAC TwirlersJoin our twirling program and learn coordination, flexibility and control. Instruction available for children ages 18 months through 12 and older; instructor will contact you regarding class times. Sign up by Sept. 11.WHEN Tuesdays, Sept. 22–Dec. 15 (Beginners and young children)

Thursdays, Sept. 24–Dec. 17 (Advanced and 18+) COST Member $120 | Nonmember $180 (12-week session)

Hip Hop/FunkA combination of hip hop and funk dance for kids ages 6–12.WHEN Fridays, Sept. 25–Dec. 18, 6–6:45 p.m. COST Member $120 | Nonmember $180 (12-week session)

Move, Tumble, Dance and PlayA fun fusion of movement, dance and tumbling. A parent or guardian must be present and participate for children 18–24 months.WHEN Fridays, Sept. 25–Dec. 18 4:30–5 p.m. (18 mo.–2 yrs.) | 5:15–5:45 p.m. (ages 3–5) COST Member $120 | Nonmember $180 (12-week session)

Youth Ballet Dance fun for the little ones. Make it a “pointe” to sign your child up for the fun!WHEN Mondays, Sept. 21–Dec. 14 Toddler Ballet, 4:45–5:15 p.m. (ages 2–3) Junior Ballet, 5:30–6:15 p.m. (ages 4–6) COST Member $120 | Nonmember $180 (12-week session)

Swimming Pools Closed Hot Tubs are open

WHEN Closed for repairs and maintenance; reopening date to be announced after Labor Day. Members may use YMCA pools with BAC membership card through closing.

Group Swim Lessons (Fall I)Group 30-minute swim lessons are available for all ages, from age 6 months through adult. (Private lessons also available)WHEN Tuesdays–Thursdays | Saturdays, call for start date COST Member $65 | Nonmember $80

BAC Dolphins Swim Teams | Pre-Swim TeamThree levels for swimmers, beginner through advanced. Swim conditioning also available.WHEN Call for start date (see flyer online or at the club for cost)

Tai Chi Tai Chi is a meditative martial art based on Taoist patterns of Yin and Yang movements. Learn to root yourself, find your

PERSONAL TRAINING lewistev@bronsonhg.org

PROGRAMS | CLASSES SEPTEMBER–OCTOBER 2015

AQUATICS (269) 544-3232 mackalus@bronsonhg.org

JUST FOR KIDS ralyal@bronsonhg.org

GROUP-X | PROGRAMS shons@bronsonhg.org

It’sBACK

balance and yield to external forces—without giving up your center. Get rid of unnecessary mental and physical tension. Exercise your mind, body and spirit all at once.WHEN Thursdays, Sept. 24–Oct. 29, 6:30–8 p.m. COST Member $20 | Nonmember $60

Nordic Walking Clinic Come to a FREE one-day introductory clinic and walk demonstrating the use of Nordic poles on a trek to fitness. Poles are provided; please register to ensure your spot.WHEN Wednesdays, 6 p.m. | Sept. 9 | Oct. 7 COST No charge for all

Self-Defense: How to Not Be a Victim Recognize, eliminate and avoid potential trouble by becoming more aware of your daily surroundings, with physical confrontation being the last resort. Learn how to release yourself from different grabs and holds.WHEN Saturdays, 1–3:30 p.m. | Sept. 26 | Oct. 31 COST Member no charge | Nonmember $30

Parkinson’s Exercise ProgramThis class series is designed for symptom control and to optimize the physical function of individuals affected by Parkinson’s disease. Exercises are geared toward counteracting movement challenges. Contact Sheri Shon, shons@bronsonhg.org, for class placement. Scholarships may be available for qualified participants.WHEN Mondays and Wednesdays, Sept. 21–Dec. 16 Tuesdays and Thursdays, Sept. 22–Dec. 18 COST Member $120 | Nonmember $168

Beginner Ballet Barre An introduction to classical ballet for adults. No formal training is necessary.WHEN Fridays, Sept. 25–Oct. 30, 10–11:30 a.m. COST Member $40 | Nonmember $60

Pregnancy Group Exercise

WHEN Water: Tuesdays, Sept. 22–Oct. 27, 7–7:45 p.m. Yoga: Thursdays, Sept. 24–Oct. 29, 5:30–6:30 p.m. COST Member $40 | Nonmember $60

Couples Ballroom Dance Classes Level 1Come 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, Sept. 20–Oct. 25, 6–7 p.m. COST Member $40 | Nonmember $55 (Fees are per person)

Country Line Dance Classes Level 1If you like country music and want to try a different type of workout, join instructor Debbie Snell for a fun, rousing activity. It will do your “Achy Breaky Heart” good.WHEN Sundays, Sept. 20–Oct. 25, 7–8 p.m. COST Member $30 | Nonmember $45 (Fees are per person)

Couples Private Dance LessonsWant the ultimate instruction in dance, featuring ballroom specialty steps? Great for couples/parents first wedding dance, cruise prep and any other PDD (public display of dance). COST Member $50 | Nonmember $70 (Fees are per couple, per hour)

Paddleball LeagueRotating doubles; sign as an individual, and play three games per week, each with a different partner, rotating partners after each game. Matches will start at 6 p.m. and 7:30 p.m. WHEN Wednesdays, Sept. 9–Dec. 16 COST Member $35 | Nonmember $80

Racquetball LeagueJoin this fast-paced sport. Players schedule their own matches.WHEN Sept. 1–Dec. 19 COST Member $35 | Nonmember $80

Kids Tri 4 Hope TriathlonThe BAC welcomes back this sprint event for kids 5–12, featuring three heats based on age, plus separate divisions for boys and girls. For information, visit www.kidstri4hope.org.WHEN Saturday, Sept. 12, events begin 2 p.m.

Bronson Children’s Hospital 5K Run & Walk Join us for a community event benefiting Bronson Children’s Hospital. The walk and run will take place around the downtown Kalamazoo campus. WHEN Sunday, Sept. 27, 1 p.m. (Exhibits and children’s activities open at 11 a.m.)

Blood Drive with Michigan BloodShow your support for those in need and donate at the next Michigan Blood drive at the BAC. Every donor receives a free guest pass to the club. You may drop in or make an appointment at http://goo.gl/QEN4Pd (type Bronson Athletic Club in location).WHEN Wednesday, Oct. 28, 2–6 p.m.

NEW

PROGRAMS | CLASSES SEPTEMBER–OCTOBER 2015

PROGRAMS | RECREATION ralyal@bronsonhg.org

OTHER EVENTS

Celebrate the BAC’s 14th Anniversary! Watch for details during the week of October 12

Ross Degenkolb, Fitness StaffIf you are a regular on the Fitness floor, chances are you’ve seen Ross Degenkolb in action. The dedicated Fitness team member works throughout the week, and is always ready with a smile and helping hand. “It’s a great atmosphere to work in,” he says.

“My coworkers are awesome, and I love talking with and helping the members.”

Even when he is not on duty, Ross often can be found upstairs working out and training for strongman competitions.

“I have a six-day training routine geared toward strongman competitions: a squat

day, a press day, a deadlift day, one event training day, and two agility/cardio days,” he explains. When not working or working out, Ross is a student at Western Michigan University studying for a bachelor’s degree in exercise science. He is a strength sports fan, car guy and outdoorsman. “Some people might not know that I’m a total nerd,” he jokes, citing his comic book collection that is “probably 1,000 strong.”

The Paw Paw native joined the staff in February 2014. “I wanted to work in the exercise field, and I figured that the BAC would give me great experience.”

else can I work out before work, shower, chat with friends and then start my fast-paced day?” The charter member joined the club even before the doors opened 14 years ago.

“When I started at the BAC, I was in physical therapy for severe, constant pain in my knees,” she explains. “When I graduated from PT, my goal was to be able to Nordic walk for three miles—I am now walking half marathons!” Casey built upon that early goal, and subsequently became a certified Nordic walking instructor through the American Nordic Walking Association. “I teach folks how to teach Nordic walking, and I love doing that class.”

Her favorite teaching outreach, however, is one that has been offered at Bronson Athletic Club: “Healing the Healer—One Step at a Time” designed to introduce health care colleagues to the steps to achieving a healthier lifestyle through Nordic walking. Casey’s efforts were featured in an article published in the Journal of Holistic Nursing.

The Vermont native is a longtime Kalamazoo resident, along with her “best friend of 36 years,” husband Richard.” The couple has a married son and “wonderful grandson, Oliver,” whom she delights in watching “splash in great delight at his newfound skill of swimming” at the BAC pool.

For her own fitness, Casey has worked with three “fabulous” personal trainers, taken Spinning®classes, kettlebell training and yoga classes. “There is always something new to learn,” she says. “I am inspired by excellence. I love to watch anyone who pushes themselves to be one step better.” •

M E M B E R P R O F I L E

When Bronson leaders were asked in a meeting to share something for which they are grateful, Casey Gershon wrote about her gratitude for Bronson Athletic Club. “As a long-standing employee of Bronson, there are strong stresses in all of our lives, but the BAC helps with keeping balance. It is without a doubt the best benefit we have,” says the Manager of Rehabilitation for Kalamazoo, Van Buren and Calhoun Counties.

“I often go to the BAC in the early morning, and as I drive into the parking lot, I always think how grateful I am to have access to such a wonderful facility and programming. Where

Meet Casey Gershon

S E P T E M B E R M V P

Casey Gershon

Try Nordic walking for yourself! Come to the BAC’s FREE clinic and learn how this cardio power walk can be joint friendly and heart healthy: Wednesdays, Sept. 9 and Oct. 7, at 6 p.m. Call (269) 544-3200 to register and reserve your poles.

have more support in the heel and ample cushioning to absorb shock. Walking shoes will have more support in the ball of the foot, as well as more stiffness in the front of the shoe. In walking, toes roll when moving forward. In running, toes bend, so the soles are a bit more flexible. Shoes for aerobic activity, such as cardio fitness classes, are designed for more support in the ball and sides of the foot where most impact occurs.

Replace Regularly: The support system in a shoe will wear down after time. Runners and walkers should replace their shoes every 300 to 500 miles. Exercising outside will wear the shoes down faster since the running surfaces are uneven. Water, snow and dirt will also affect durability. For aerobic activity, it is suggested to replace shoes every 300 hours of activity. •

Ross Degenkolb

Member Reminder: Please bring your membership card when you check in. Although we can look up your number if you forget, it will save you time (not to mention those waiting behind you, as well). Thank you!

Best Foot Forward (Continued from page 1)