2013 Program Guide From BAC by Derek Brown

For more information, please email Emily Jellerson at emilyj@beverlyfitness.com

NOW OFFERED OUTDOORS AT LYNCH PARK! SIGN UP NOW! For more information, please email Jason C. Mason at jasonm@beverlyfitness.com

from the desk of

Ed Soul

As owner of the Beverly Athletic Club, I would like to welcome you to BAC. Since 2001, Beverly Athletic Club has been proud to be part of the Beverly and North Shore Community. When I purchased the club, our mission was to offer the best facilities, programs, and staffing to help people reach their health and fitness goals. Over 10 years later, our mission has not changed, however, we continue to raise the bar and stay ahead of the trends to keep our members and guests engaged in achieving their goals. I am amazed at how far the club has come due to the combination of hiring the best staff possible, and embracing technology to make exercising more fun and more effective. We were the first club on the North Shore to offer Personal TV's on most of our cardio equipment, and the first to offer virtual reality computers to transform biking and running to be more realistic. Our group exercise program features over 50 classes weekly included in your membership with many designed by some of the worlds top exercise physiologists. Our fitness center has the best of training equipment and our personal trainers and instructors are all certified, knowledgeable, caring and personable. They have made a difference in the lives of thousands of people helping them reach their goals. For those that like competition, we have racquetball, basketball, volleyball and dodge ball available. These sports provide a great vehicle to meet new people. Our chlorine free salt water pool was one of the first in Massachusetts and has made swimming healthier and more enjoyable. BAC's family facilities have expanded greatly over the past year with a 1200 square foot youth center, children's programs, family swim and swim lessons.

Looking back over the first 11 years, I am proud of all the awards the club has won, the success it has achieved, and the number of lives we have made such a positive impact on. We have been very fortunate to have the number of excellent employees working here that we have and I can honestly say that our team has never been better than it is right now. This is a great time to join Beverly Athletic Club, either as a member or to participate in our program offerings. Our goal is to help you achieve your fitness goals and have a long, healthy and rewarding life. Happy New Year! I am looking forward to the upcoming year at Beverly Athletic Club more than any year past because we are starting the year with all our major renovations completed. After investing over $500,000 the past two years our facility albeit 30 years old is brand new. Our locker rooms, pool, fitness center, building active children center have all been renovated. More importantly is we have our best team of employees, personal trainers, group fitness instructors and program team all in place. Our goal for 2012 is to help you, our members and community achieve your health, wellness and fitness goals. Iâ&#x20AC;&#x2122;m confident if you peruse through this seasonâ&#x20AC;&#x2122;s program brochure you will find something that aligns with whatever goals you have set for 2013. Whether it is to lose weight, reduce stress, lower your cholesterol or blood pressure, tone up, run a 5K or train for your first triathlon, our facilities, staff and programs will help you make it happen. Wishing you a happy, healthy and successful 2013 Stay Healthy,

Ed Soul Owner Beverly Athletic Club Cambridge Athletic Club www.beverlyathletic.com www.cambridgeathletic.com

BASKETBALL TYKES Learn basic skills of basketball while playing fun games that engage kids in physical activity. Develop motor skills and self-confidence in a noncompetitive environment. Most of all have fun!

FEE: Member $40 | Community $50 SESSION: Winter 1: Thursday | Starts 1/3 | 3.30 pm LOCATION: BAC INSTRUCTOR: Troy

CREATIVE MOVEMENT (Ages 2+3)

Offers an introduction to movement using activity songs and exercises to teach dance terminology and basic rhythm patterns. The class focuses on the development of coordination, concentration, self-expression and listening skills. A short combination will be taught in class and performed at the end of the six week session. FEE: Member $40 | Community $50 SESSION: Winter 1: Monday | Starts 1/28 | 4:00 pm Winter 2: Monday | Starts 3/25 | 4:00 pm LOCATION: BAC INSTRUCTOR: Mary

FLOOR HOCKEY

HIP HOP DANCE (Ages 7 and Up)

This high energy class combinesbasic hip-hop and jazz technique and choreography. In this fun, cardio-based class, students will develop their coordination, rhythm, flexibility and self expression. A short combination will be taught in class and performed at the end of the six week session. FEE: Member $40 Community $50 SESSIONS: Winter 1: Mondays or Wednesdays Starts 1/28|3:00 pm Winter 2: Mondays or Wednesdays Starts 3/25|3:00 pm LOCATION: BAC INSTRUCTOR: Mary For more information, please email Emily Jellerson at emilyj@beverlyfitness.com

Youth Programs JAZZ FUNK

SOCCER SPROUTS

Jazz funk is an energetic style of dance that is based in jazz technique and incorporates a cardio warm up. The class focuses on the development of coordination, concentration, memory, isolations and listening skills through a center warm-up, across-the-floor progressions and fun, upbeat music. Introduces basic jazz technique, stretching and musicality. A short combination will be taught in class and performed at the end of the six week session.

Learn the basic skills of soccer while playing fun games that engage children in physical activity. Develop motor skills and self confidence in a non-competitive environment. Most of all have fun!

(Ages 5 and 6)

PRE-BALLET (Ages 3.5-4)

This introductory class teaches the basic techniques of ballet. The class focuses on the development of coordination, concentration, memory, self-expression and listening skills through center exercises, across-the-floor progressions and the introduction of classical music. A short combination will be taught in class and performed at the end of the six week session. FEE: Member $40 | Community $50 SESSIONS: Winter 1: Monday | Starts 1/28 | 4:00 pm Winter 1: Monday | Starts 3/25 | 4:00 pm LOCATION: BAC INSTRUCTOR: Mary

(Age 3+)

VACATION VENTURES (Ages 3 and Up)

BEGINNING CHEERING

Youth Programs ZOO YOGA

(Age 3 to 7) Zoo yoga takes you through every part of the zoo, from the insect and reptile houses to the ape cage and the oceanarium. Through imagination, the children will come face to face with a tiger, look through the eyes of a giraffe, do the monkey dance and walk as gracefully as a flamingo. FEE: Member $40 | Community $50 SESSIONS Winter 1: Mondays | Starts 1/7 | 10:00 am Winter 2: Mondays | Starts 2/25 | 10:00 am

SPECIAL EVENTS EGG HUNT (Ages 3 and Up)

Join us for our annual Easter celebration in our pool egg hunt! There will be two groups, the younger group starts at 11am followed by the older group. The hunt will be followed by Easter cookie decorating. FEE: Youth Member Free | Adult Member $10 | Community $20 SESSIONS: Egg Hunt Winter 1: Saturday | Starts 3/23 | 11:00 am LOCATION: BAC INSTRUCTOR: Emily

SPECIAL EVENTS WINTER POOL PARTY (Ages 3 and Up)

Join us for our winter pool party on this day off from school. We will play fun pool games like sharks and minnows, marco polo, relay races and more. We will have a fun winter snack as well! FEE: Youth Member Free Adult Member $10 | Community $15 SESSIONS: Winter Pool Party Winter 1: Monday | Starts 1/21 | 11:00 am LOCATION: BAC INSTRUCTOR: Emily

TWEENS TWEENER TIME

(Ages 7 and Up) Tweener Time is an alternative to the youth activity center for the older kids 7 and up. This program runs Monday's and Wednesday's from 4:30-7:00PM. The tweeners will participate in activities such as swimming, duct tape art, crafts, gym games and more! They can bring their homework as well! This program takes place in a separate room from the younger children. Your child will be active and entertained while you work out! FEE: Youth Member $2 Adult Member $4 Community $6 SESSION Sept-June Mondays & Wednesdays | 4:30-7:00 pm LOCATION: BAC INSTRUCTOR: Troy and David

KIDSTRONG

This program is an automatic guarantee of an AMAZING workout that involves 100% participation from everyone and teaches team spirit. Everything done in this program is designed for cardiovascular and physical development. GREAT for all athletes! FEE: Member $40 | Community $50 SESSION Winter 1: Wednesday | 1/30 | 4:30 pm Winter 2: Wednesday | 3/27 | 4:30 pm LOCATION: BAC INSTRUCTOR: Troy and David

Youth Cooking Classes Warming Winter Brunch

P is for Pizza

Pre- School Cooking Classes (Ages 3 to 6)

Children will explore mixing, measuring, whisking and pouring as we make time honored classic pancakes and waffles with a healthy twist. Bountiful fruits and real maple syrup will be available for kids to enjoy on their creations. We will play games and make a mix for the kids to take home. FEE: Member $25 |Community $35 SESSIONS: Jan. 19 | 9:00 am | Sat LOCATION: BAC INSTRUCTOR: Maria

We all love pizza, especially children. During this class children will enjoy making home made pizza dough and sauce. We will use a home made mozzarella and bake the pizza. Children will help mix and pat the dough and assemble their own pizza while we play games and explore the textures of cheese and dough. FEE: Member $25 |Community $35 SESSIONS: Feb. 16 | 9:00 am | Sat LOCATION: BAC INSTRUCTOR: Maria

Mountain of Brunch Tweener Cooking Classes

Snack-a-licious

(Ages 7 and Older)

Pre- School Cooking Classes (Ages 3 to 6)

Brunch is a perfect meal before or after skiing, skating, sledding or crunching through the snow. Weâ&#x20AC;&#x2122;ll make delicious Belgium waffles, pancakes and other brunch favorites with a healthy twist. Children will have the chance to learn new kitchen skills and explore new flavors and textures as we cook several brunch dishes. We will be eating what we make. FEE: Member $25 |Community $35 SESSIONS: Jan. 19 | 11:00 am | Sat LOCATION: BAC INSTRUCTOR: Maria

Children will enjoy learning to make some simple, delicious and healthy snacks. They will use simple cooking techniques to prepare snacks and enjoy eating the fruits of their labor. Class will feature a healthy chocolate snack in honor of Valentineâ&#x20AC;&#x2122;s Day. FEE: Member $25 |Community $35 SESSION: Feb. 16 | 9:00 am | Sat LOCATION: BAC NSTRUCTOR: Maria

Youth Cooking Classes Snack Attack

Pizza Pizza Pizza

Tweener Cooking Classes (Ages 7 and Older)

Tweener Cooking Classes Ages 7 and Older)

With winter sports and activities well under way, snacks play an important role in providing your children with the fuel and nutrition they need to lead a fun, happy and active life. Children will make several delicious and healthy snacks during this class and learn new kitchen techniques. Class will feature a healthy chocolate snack in honor of Valentineâ&#x20AC;&#x2122;s Day. Children will also learn to make their own 100 calorie snack packs and will go home with some of their readymade snacks. We will be eating what we make. FEE: Member $25 |Community $35 SESSIONS: Feb. 16 | 11:00 am | Sat LOCATION: BAC INSTRUCTOR: Maria

Kids will love learning how to make their own healthy pizza. We will make pizza dough, sauce and the kids will see a demonstration and help make fresh mozzarella. We will have lots of fresh and healthy toppings for kids to build their own favorite pizza. Kids will learn some basic cooking techniques. We will be eating what we make. FEE: Member $25 |Community $35 SESSIONS: March 3 | 11:00 am | Sat LOCATION: BAC INSTRUCTOR: Maria

Youth Fitness Youth Fundamentals

(Ages 8 to 12) The ABCâ&#x20AC;&#x2122;s of strength and conditioning with a fun twist. Developing the essentials of fitness in a fun way to keep exercise fun & interesting. Proper mechanics are learned to set the child up for success! Call for Details

Youth Strength & Conditioning (Ages 12 to 15)

Understand how to use your body to optimize performance and learn the essentials of exercise (both aerobic & anaerobic). Improve coordination, speed, reaction time, and strength while putting enjoyment into exercise to establish a positive attitude towards fitness. Call for Details

Adult Cooking Classes Warming Winter Feast

Love Me Tender

Learn a classic meal with a twist. Learn how to turn this one dinner into three distinctive and delicious meals for your family. Our evening together will feature a classic and healthy whole roasted chicken dinner with warming winter sides. From this dinner, you will learn how to make two additional healthy, distinct meals from one of our favorite comfort meals. Youâ&#x20AC;&#x2122;ll love having this trick up your sleeve for busy weeks juggling work, workouts and family schedules. The meal will use as many local and organic fruits, vegetables and grains as we can and will feature free range chickens free of hormones and antibiotics. We will enjoy our chicken dinner together as part of the evening. FEE: Member $50 | Community $60 Apron and recipes included SESSIONS: Jan. 17 | 7:00 pm | Thursday LOCATION: BAC INSTRUCTOR: Maria

Surprise your loved one on Valentineâ&#x20AC;&#x2122;s

Adult Cooking Classes

Adult Cooking Classes Day with the gift of a cooking class. We will make a delicious Tenderloin dinner with healthy and delicious sides and a chocolate surprise. This elegant and healthy meal will wow your loved one and families for years to come! We will enjoy the foods we prepare together. FEE: Member $50 | Community $60 Apron and recipes included SESSIONS: Feb. 21 | 7:00 pm | Thursday LOCATION: BAC INSTRUCTOR: Maria

Gluten Free & Gorgeous Adult Cooking Classes Tired of sticky, icky gluten free meals? Join me as we prepare a gluten free dinner and explore gluten free grains you can enjoy anytime. We will enjoy our meal together. FEE: Member $50 |Community $60 Apron and recipes included SESSIONS: March 21 | 7:00 pm | Thursday LOCATION: BAC INSTRUCTOR: Maria

AQUATICS WATER BABIES

Ages 8 Weeks to 2 Years-/30-minute class Babies will become more comfortable in the water while bonding with a parent. Bubble blowing, kicking and floating, familiar songs and acquainting parents with swim holds are all part of the delightful experience. FEE: Per Class $10 | 6 Week Package $55 SESSION: Winter 1: Call for dates and times LOCATION: BAC INSTRUCTOR: Brianna

Water Toddlers

Ages 2-5 Years 30-minute class Toddlers learn swim skills in the secure arms of their parent. Activities and games make it fun as they blow bubbles, kick and float. Determination will improve with the ability to separate from the parent. FEE: Per Class $10 | 6 Week Package $55 SESSION: Winter 1: Call for dates and times LOCATION: BAC INSTRUCTOR: Brianna

Nursery Swim

Ages 3-5 30-minute class/Ratio 4:1 First time swimmers or children who are timid in the water will become more comfortable and safe as they learn basic kicking, arm strokes and submerging their faces. Safety rules, glides, freestyle arm stroke, backstroke and supported floating will be covered in this class.

Level I Swim

30-minute class / Ratio 4:1 This class is great for children with some swim experience but who will benefit from going over the basics. Students who can submerge their faces will take this class. Safety rules, unsupported glides/floating, rhythmic breathing, retrieving toys, 10 yard freestyle, 5 yard underwater swim and elementary backstroke are covered in this class.

Level II Swim

30-minute class Free from the need for flotation aid, this class is designed for swimmers comfortable on their front and back, and who are ready to swim short distances. Work will begin on simultaneous leg and arm movement with emphasis placed on proper body position to prepare for further stroke development. In addition, participants will begin work on the front crawl and elementary backstroke, while continuing to improve breathing technique.

Level III Swim

No Age Requirement - Based on skill progression 30-minute class Children who are able to swim the length of the pool with good technique will learn the more advanced skills of swimming. They will attain the skills of bilateral

AQUATICS breathing and the scissor kick. Safety skills, development of breaststroke, further development of freestyle and backstroke, introduction to dolphin kick, stroke coordination and endurance for 25 yards of freestyle and backstroke are worked on.

Swim Team Conditioning

No Age Requirement- Based on skill progression 45-minute class This class is structured like a swim team practice. It strengthens advanced techniques and builds endurance for competition. Competitive skills, development of stroke efficiency, speed and strength are the goals for this class. For more information, please email Emily Jellerson at emilyj@beverlyfitness.com

Private Swim Lessons

All ages Private lessons allow children to swim at their own pace. These sessions are available for beginners through competitive swimmers. Classes are 30 minutes long and can be scheduled with the instructor. Member Call for prices | Community SESSIONS Winter 1: By Appointment LOCATION: BAC INSTRUCTOR: Certified Water Safety Instructors

Youth Swim Lessons All ages

FEE: Member $78 | Community $92 SESSION: Winter 2: March 4 LOCATION: BAC INSTRUCTOR: Certified Water Safety Instructors

Beginner and Advanced Technique classes Take your fitness game to the next level with one of these classes. Whether you're New to Group Ex or a seasoned veteran, one of our instructors will go over key points while evaluating your form and give you feedback. These sessions will be provided for most of our Group Ex programming.

Theme Days

Join in on the fun that we as instructors have teaching to you. Once a month our staff will provide you with a theme for the days classes. We will encourage our members and their guests to participate in themes along with our instructors. We canâ&#x20AC;&#x2122;t wait to see what you come up with!

For more information, please email Justin Cammarata at justinc@beverlyfitness.com

FITNESS BAC Boot Camp

LOCATION: BAC / BAC Express ** For more information, please email Jason C. Mason at jasonm@beverlyfitness.com

Rip Training

Train three dimensional. With this training option you will increase your fat loss and boost your metabolism. As you begin to lose fat, you will tighten & tone your upper and lower body giving you the little extra everyone else is wishing for. Rip training is not only a great tool for tightening & toning, training athletic movements but the programs are designed to help you with your Active Daily living routines (ADLâ&#x20AC;&#x2122;s) and help reduce the risk of back injury. This is done by the opening statement of training in 3-D and increasing rotational power! Donâ&#x20AC;&#x2122;t wait till your in shape ... get RIPPED now! FEE: Member $89 | Community $119 SESSION: Winter I: Jan 07 | 4:00 pm | Mon Jan 09 | 4:00 pm | Wed Jan 11 | 4:00 pm | Fri Winter II: Feb 25 | 4:00 pm | Mon Feb 27 | 4:00 pm | Wed Mar 01| 4:00 pm | Fri LOCATION: BAC INSTRUCTOR: Chris Murphy

FITNESS Tabata

Women on Weights

Tabata training is an intense circuit training regiment geared toward fat burn. Using multiple stations on a rotation or finishing all 8 sets of the exercise it will keep your body feeling great and sweating off the unwanted pounds. You will need to work as hard as you can for 20 seconds at a time, then 10 seconds rest……..You can do it!

This 8 week program is designed to help women who are looking to lose weight, reduce body fat and inches, tone and lengthen muscles and gain confidency using barbells and dumbbells. Each week particpants will follow through a day of training using free weights with Mike and day of functional training with Justin. Don't worry about bulking up.

Tabata class goes back to the basics with super-simple interval training, helping participants reap a trio of healthy benefits: improved VO2 max (the body’s ability to consume oxygen), torch calories and increased strength. The class begins with a warm-up and education on proper form for the exercises to follow, followed by intense cardio, strength and endurance drills that utilize the studio tools such as the medicine balls, Battling Ropes, ladders and kettlebells and more to target the body from every angle. FEE: Member $89 |Community $119 SESSION: Winter I: Dec 29 |05:00 pm |Tues Jan 08 |10:00 am |Sat Winter II: Feb 16 |10:00 am |Sat Feb 26 |05:00 pm |Tues LOCATION: BAC INSTRUCTOR: Chris Murphy

Kettle bells A full body dynamic workout. Learn a different way to get a great workout while using one of the most unique pieces of weight-llifting equipment FEE: Member $89 |Community $119 SESSION: Winter I: Dec 18 |5:00 pm |Tues Dec 29 |10:00 am |Sat Winter II: Feb 16 |10:00 am |Sat Feb 19 |05:00 pm |Tues LOCATION: BAC Express INSTRUCTOR:Chris Meoli For more information, please email Jason C. Mason at jasonm@beverlyfitness.com

FITNESS TRX/Kettlebell Combo You will enjoy the benefits that both suspension training (TRX) and Kettlebells have to offer. This program can be tailored to all ages and abilities and will get you over the plateaus you have hit. This program will also switch up the everyday training we are used to and add some spice to your night! Swing a weight or swing from the TRX either way you will be feeling great the next day!

Adult Training Performance

This Program focuses on Mobility, Flexibility, and Functionality of the human body. You will learn how to move like an athlete and progress at your own pace. Power-lifting, foam rolling and core stability, are all topics which will be covered. Proper form and movemnt of the human cody is essential to make your body the machine it was created to be. This will be tailored to each athlete whether a beginner or advanced

FEE: Member $ 89 |Community $119 SESSION:

Winter I: Feb 04 | 8:45 am | Mon Feb 06 | 8:45 am | Wed

Winter I: Jan 29 | 6:00 pm | Tues Jan 31 | 6:00 pm | Thurs

Winter 2: Feb 25 | 8:45 am | Mon Feb 27 | 8:45 am | Wed LOCATION: BAC INSTRUCTOR: Chris Meoli

Winter 2: Feb 12 | 6:00 pm | Tues Feb 14 | 6:00 pm | Thurs LOCATION: BAC Express INSTRUCTOR: Alex Johnson

FITNESS Intermediate Boxing/Kickboxing

Multiple combination sets, defensive and offensive styles. Such as peek-aboo, slip and slide and counter punching, how to use angles to engage and disengage a fighter. Beginner shadow boxing training. This course is designed for a fun safe way to learn skills that an amateur For more information, please email Jason C. Mason at jasonm@beverlyfitness.com

boxer would use to train while building your endurance, muscle and calorie burning. Train like a fighter, be lean like a fighter. (this is not a sparring class) FEE: Member $89 |Community $119 SESSION: Winter I: Dec 13 |5:00 pm |Thurs Winter II: Jan 31 |5:00 pm |Thurs LOCATION: BAC INSTRUCTOR: Chris Meoli

Small Group Training Have the same friendly group dynamic you have every day or weekend when you sit around the pool right here in the gym. Targeted program design and motivation from your motivational personal trainer will give you the competitive edge with your colleagues & friends. Save money and catch up on your daily gossip all while earning the tight tone body you are looking for. This small group training will be designed based on your group's fitness level. Group training increases your success rate! Looking to drop a few pounds? This 8 week program will give you the encouragement you need to shed some unnecessary weight. As a team you will meet 4 times a week and push your bodies to levels you never thought were possible. Certified trainers will be guiding you all the way through your 8 week weight loss challenge. Group emails for those who want to participate will be sent to coordinate additional workout days amongst each other. There is no better time to start then now. Don't wait as the day never comes! Email Jason for more information at Jason@beverlyfitness.com

FITNESS TRI the BAC Series

Triathletes, are you looking for a facility who can offer you the opportunity to put all three aspects of Triathlon together for a training session this offseason? Look no further... All Ironman, Olympic, Sprint and Beginner Triathletes please join us for Tri Simulations at The Beverly Athletic Club. These Tri-Sims will include: • timed pool swim with designated lap lanes . • instructor led indoor ride with option to bring your own trainer and bike. • indoor treadmill run or outdoor run. • full support before, during and after the event. Different lengths will be offered with a staggered start based on chosen length. Beginners are encouraged to sign up for these events but should feel comfortable on their own. This is a great way to work on transitions, technique and judge how your offseason training is going so far. FEE: Member $40 for each individual event or all three for $89 Non-Members $55 for each individual event or all three for $115 Event Dates will be 2/3/13, 3/3/13, 4/7/13 starting at 7:30 am For more details email JustinC@beverlyfitness.com

BAC is a fun and highly addictive club!! I've been a member for 2 years and have lost a 100 pounds. The variety of their programs makes it easy to find something that you'll love and return to time and time again. The personal training that BAC provides is truly individualized to meet your needs. They have a vested interest in their clients and provide continuous guidance to keep you on track. I've been fortunate to work with Jason Mason, Michael Donnellan and Justin Cammarata. They are constantly monitoring my progress and tailoring my workouts to meet my needs. When I started personal training, my body fat percentage was in the obese category; I am now in the athlete's category. They have helped me to achieve several milestones that I never dreamed possible. The group fitness classes at BAC are diverse and designed for all levels of fitness. There is always great music and enthusiastic instructors for motivation. You'll often see me grinning from ear to ear during class because it is so much fun. BAC is a great community of fitness professionals that care about the health of their members. They provide continuous support to help you achieve and maintain maximum results. I would highly recommend this club to anyone looking to get amazing results.

Beverly Athletic Club 7 Reservoir Road Beverly, MA 01915

IT’S BETTER IN GROUPS AT BAC! •

2 Studios allow over 50 group classes weekly with dynamic certified instructors • Featuring Les Mills Group Training Body Pump, Body Combat, CX Worx and RPM Cycling • Zumba, Aquatic Classes, Yoga and Pilates classes • Small Group Training, Bootcamp, Adult Functional Training, TRX, Kettlebell, Women on Weights • Babysitting and youth programming in new 1200 sq ft Youth Center. “We sit while you get fit!” • Women Only Training Studio, State-of-the Art Equipment, Chlorine Free Aquatic Center, Court Sports