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Fitness & Wellness

Guilt-Free Holiday FITNESS & WELLNESS TIPS

Fitness Tips

FIT IN 15 A 15-minute workout is better than a 0-minute workout. Try this circuit: 30 seconds each • 15 seconds rest between exercises • 2 to 3 sets Squats Push-ups Jumping Jacks Plank Lunges Rows High Knees Russian Twists

Jessica Taylorson

Personal Coach and Group Exercise Instructor

BRING YOUR "A" GAME Poor range of motion and mobility can take away from your swing. Flexibility will allow you to perform your swing smoother and permit you to unlock parts of your body. Hips, lower back, and shoulders are key trigger areas that tend to be tight and lack the proper range of motion. All of which can be strengthened and worked on. Before beginning your range warm-up, take an iron and lift it above your head with both hands-on opposite ends of the club. Begin to rotate side to side to free up and loosen up your hips.

Mike Horn

Personal Coach

Wellness Tips

A GOOD NIGHT'S SLEEP The holidays can be fun but also a busy time. We tend to stay up later and attend more social activities. This is the opposite of what nature suggests we do. Winter is about slowing down, hibernating, and having more introspection. Try using a meditation app to settle the mind and body after holiday celebrations. Using apps like Calm or Headspace can help you relax, so deep sleep comes easier, and you wake up refreshed and energized.

Rebecca Printen

Therapeutic Yoga Instructor

Make the room a comfortable temperature, avoid electronics 20 minutes before bed, and get enough movement throughout the day.

Gina Frank

Group Exercise Instructor

EVERYTHING IN MODERATION Give yourself the gift of holiday indulgences but do it mindfully. Be considerate of yourself! Plan your splurge on holiday appetizers, desserts, cocktails but be sure you fed your body nutritiously that day and hydrate with water! You will wake up the following day guilt-free and ready to resume your regular fitness and eating activities.

Dolores Aaronson

Group Exercise Instructor

Bring a healthier side dish such as fresh veggies or salad if you are going to a party. You can also eat something before getting there, so you don't overeat. Just say "no" to food guilt and "yes" to the enjoyment and satisfaction of your well-being.

Vanessa O'Brey

Health, Wellness, & Life Coach and Group Exercise Instructor

HAPPY HOLIDAYS FROM US TO YOU

Complimentary Group Exercise Classes!

We are giving our members the gift of fitness and wellness with complimentary group exercise classes throughout December. Don't miss this exclusive opportunity to do something great for yourself! Check out the Group Exercise schedule on the website's Fitness page. Pre-registration is required via the Fitness Calendar (BCC Website) or the Calendar (BCC mobile app) | Must be 16 or older For any questions, please contact Director of Fitness & Wellness Janine Rich at jrich@bcc1898.com.

Mike Horn Personal Coach Born and raised in Baltimore, Maryland, Mike has always been active and on the move. Growing up, Mike became heavily involved in sports and thus developed his passion for exercise. Mike played competitively at the highest level and was a student at the Gilman School from 2013 to 2017 where his athletic career ended early due to injuries. His passion for strength training soon took over as the primary form of exercise and physical activity and he has not looked back, instead he moves forward trying to help those around him. Mike has been a Certified Personal Trainer for just shy of two years now and has absolutely hit the ground running. Establishing himself as a trainer at a local Baltimore health club, Mike has been able to service clients from all different ends of the spectrum. During his time training, Mike has learned how to effectively program strength workouts for guaranteed results, coach HIIT workouts for clients of all ages, and establish nutrition goals for every client so they can make progress even outside the gym! Mike's favorite part of training is being able to witness the change, not just physically, but emotionally within his clients. When the switch flips from within, confidence and assurance crowds out anxiety and fear. TRAINING PHILOSOPHY: "You only get one body so why not give it the best treatment. Physically, mentally, and emotionally your body needs to be nourished and conditioned. With the proper guidance and routine one can accomplish anything they set their minds to and feel great while doing it." Patrick Colgan Personal Coach Patrick has been physically active most of his life, playing a multitude of youth sports. He played collegiate soccer at Gardner-Webb University, where he ultimately cultivated his love for fitness. Patrick noticed direct improvement in his athletic performance on the field after working with strength and conditioning specialists. It was fascinating to him that he could impact his athletic performance in the gym setting. His passion for sports performance, lifestyle, confidence, and the well-being of others led him to become a Certified Personal Trainer in 2015. He worked on and off at a commercial gym for several years before becoming a Rehab Specialist at a chiropractor, where he honed his training style. Currently, Patrick does CrossFit and enjoys the team environment. Additionally, he is pursuing his Master of Science in Sports Performance at Liberty University with the goal of becoming a Certified Strength and Conditioning Specialist. TRAINING PHILOSOPHY: "Movement is medicine. Movement in any form, is something that can greatly impact so many areas in our lives: our confidence, well-being, state of mind, etc. Consistency is key and consistency is all about showing up. You will never regret showing up."

INTRO TO YOUTH STRENGTH & CONDITIONING

Join Mike for a three-month youth strength and conditioning program to improve athletic performance. This will be an introduction to effective, specific, and safe weight training.

Saturdays • December 4 - February 26

Five Farms Fitness Center • 9:00am-9:45am Ages 13-18 | $25 per session Maximum 8 Participants Class will not be held on 12/25 and 1/1 Pre-registration is required via the Fitness Calendar (BCC Website) or the Calendar (BCC mobile app)

SPEED UP YOUR SWING

Are you looking to start your offseason training early this winter? Join Mike for a strength, mobility, and conditioning program to increase your core strength, flexibility, and power through a series of programmed exercises. For more information or to get started, contact Mike Horn at mhorn@bcc1898.com.

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