Fitness & Wellness

HAPPY(& healthy) HOLIDAYS

Your Fitness & Wellness Team has some tips on how you can be your best self this Holiday Season!

ALLEVIATE LOW BACK PAIN

Experiencing low back pain from holiday shopping? Try a lying knee-to-chest stretch with a five-second breath hold on each side. A key to avoiding low back pain is to incorporate strengthening your abdominals, obliques, low back, and glutes weekly. Remember to find a balance of stretch and strength.

Marissa Loforte

Personal Coach & Thai Yoga Massage Practitioner

PORTION CONTROL

Eat all the holiday food (yes, even the dessert) but limit yourself to one serving and practice self-control when it comes to portion size. Your fitness holiday challenge for extra dessert or overindulgence—perform 10 burpees/squats/push-ups the next day!

Jessica Taylorson

Personal Coach & Group Exercise Instructor If you feel busy around the holiday season, making time for a shorter workout is better than skipping your workout. Plan out designated self-care times in between family get togethers and holiday events!

Jenna Scott Personal Coach

GIVE THE GIFT OF FITNESS & WELLNESS

A Fitness & Wellness gift certificate is a present that will be appreciated by anyone. When you give someone the gift of wellness, you are helping them open a door to better health, both physically and mentally.

Give a gift certificate for:

• Personal Training Sessions • Group Exercise Class Package • Private Yoga Sessions • Thai Yoga Massage • Beauty Services To purchase a gift certificate, please contact Director of Fitness & Wellness Janine Rich at jrich@bcc1898.com

AVOID BURNOUT

Whether you are planning to visit family or staying home for the holidays, remember to take some time for yourself to relax and practice self-care techniques to avoid holiday burn out. It’s so important to listen to what your body needs and make it a priority.

Here are five tips to keep in mind this season:

1. Start your day with a simple yoga practice 2. If your day is feeling rushed or stress and anxiety sneaks in, take a breathing break 3. Pause. Before making decisions, take a moment to really think about the simplest option 4. Get outside! Bundle up for a long walk or a hike 5. Set boundaries. You can enjoy the season in a way that works for you

Rebecca Printen

Therapeutic Yoga Instructor

Every day find ways to move more, and if you can do it outside— all the better!

Dolores Aaronson

Group Exercise Instructor

TIME TO UNWIND

With winter approaching, it's a good time to physically unwind from the season and work on mobility, range of motion, and strength! The winter is a pivotal time in the year-round golf season where one has more time to incorporate stretching and strength training.

Try this quick bodyweight circuit the next time you stop by the Fitness Center:

• 30 seconds of bodyweight squats • 30 seconds of incline push-ups • 30-second plank • 30 seconds of slam ropes Rest for one minute, then repeat this sequence five times!

Mike Horn

Personal Coach The holidays are here once again bringing us more celebration and more parties—time to jingle and mingle! Along with these added obligations come the expectation to always look our very best.

An effortless way to achieve a glitzy glam eye and plush pout is to use Glamstrosity’s Liquid Shimmer Eye Set and Mini Liquid Velvet Lip Set:

• Liquid Shimmer Eye provides 18-hour waterproof, fastdrying, high impact shadow to wear alone or layer with

Gemstone by Violette Eye Palette • Mini Liquid Velvet Lip Set features smudge-proof creamy liquid lipstick that dries matte, but never drying to the lip.

No lip liner needed and will not feather. Revel in rich reds (Triple Threat) or luscious nudes (Room Key). Effortlessly blend to create your own signature color Take time to pamper yourself this holiday season and schedule a makeup lesson with Violette at vassenza@bcc1898.com.

Violette Rice-Assenza

Makeup Artist

VINYASA YOGA POP-UP

with Marissa Loforte, Personal Coach Join Marissa for a 50-minute class where you will learn how to build balance and strength in crow pose. Enjoy deep stretching, warrior poses, and core work. Learn tips and tricks, and rest within a stretch during the harder poses. Props and modifications will be given throughout class.

Sunday, December 18

Group Exercise Studio | 10:00am

$15 per person

Pre-registeration is required via the Fitness Calendar (BCC website) or the Calendar (BCC mobile app) | Maximum 8 participants

Group Exercise Schedule

The Group Exercise Studio is located on the second floor of the Five Farms clubhouse.

Well-Being Center Services

The Well-Being Center was created with the intent to restore your senses and balance your body to a true state of tranquility and wellness.