HEALTHY LIVING

from August 2020

TENNIS

The Big Peach Running Company is coming to Tennis Fest to do walking and running shoe fitting for our members on Saturday, August 29th!

Big Peach On Wheels is the first of its kind in the US, offering a fully stocked mobile shoe fitting and specialty retail experience! The 30-foot vehicle will travel with a complement of technology and team members to fit visitors for the perfect athletic shoe. It also comes with full audio and video to add entertainment and education to every stop. The ready-to-go-showroom and inventory include 400+ pairs of shoes, socks, and inserts.

LOCALLY

ROASTED VETERAN OWN ED

Your personal in-home dining experience awaits! Private Dining, Catering, Pop-up kitchens www.BlueDuckEats.com (678) 631-6282 @BlueDuckEats

FUEL YOUR TENNIS GAME www.myalmacoffee.com @myalmacoffee

FIND OUR FRESHLY ROASTED COFFEE AT THESE PARTNERS

HEALTHY LIVING

TAKE A DEEP BREATH an excerpt from The Huffington Post

Focusing on your own breathing can have a significant impact on your well-being and stress levels, awakening your mind and body, while also lowering blood pressure and reducing anxiety.

Here are 7 big health reasons to take a deep breath...

vessels, they don’t yet know precisely why deep

1. STIMULATE BRAIN GROWTH: When controlled breathing is used during meditation it can actually increase the size of the brain. Meditation that involves focusing one’s attention on the breath has the ability to increase cortical thickness, according to a 2005 Harvard study.

2. IMPROVE HEART RATE VARIABILITY: Low heart rate variability (the interval of time between heart beats) has been associated with a greater risk of heart attacks. A 2012 study found that non- yogic deep breathing practices can improve heart rate variability in healthy test subjects.

3. LOWER STRESS LEVELS: If your breathing is shallow, your body is probably in a fight or flight deep breathing exercises can trigger the body’s

mode reacting to stress. Taking a minute or two to sit quietly and focus on your breathing, helps the body achieve a state of calm and relaxation.

4. ALLEVIATE ANXIETY & NEGATIVE EMOTIONS: Focusing on breathing can help to alleviate anxiety, symptoms of depression and other negative emotions. Australian researchers found that deep breathing for 30 minutes before a performance 5. REDUCE TESTING ANXIETY: A 2007 study in the Journal of Teaching and Learning in Medicine found that students who practiced deep-breathing meditation before an exam reported perceiving less anxiety, self-doubt, and concentration loss than the students who did not practice deep breathing.

6. LOWER BLOOD PRESSURE: Taking slow deep breaths for just a few minutes a day could help to lower your blood pressure. Dr. David Anderson of the Nation Institute of Health says that while researchers have observed that slow deep breaths can help to relax and temporarily dilate blood breathing has the capacity to cause a lasting drop in blood pressure.

7. ALTER GENE EXPRESSION: A recent study found that mind-body practices like yoga, meditation and effectively reduced musician’s performance anxiety.

relaxation response (a physiological state of deep relaxation that alters the way it responds to stress). This state can counter the negative effects of stress for people with health conditions like anxiety and hypertension, by actually altering the expression of genes in the immune system.

There are many apps available to help guide you with breathing exercises and or meditation. Check out one of these (Take a Deep Breath, Inspired Mind, Wim Hoff)

HEALTHY LIVING

GROUP FITNESS CLASSES

CARDIO KICKBOXING: Mondays 9:00am A fun, energetic class that combines choreographed movements of punches, kicks and knee strikes set to the latest music. Expect a full body workout that engages every muscle group, torches calories, build s lean muscle and improves flexibility, balance and coordination.

LOW IMPACT Mondays 10:30am This moderate intensity class combines low impact cardio and strength exercises with core and stretching for a fun total body workout. Suitable for all fitness levels.

FITNESS INFERNO: Tuesdays 8:15am This moderate to high intensity workout combines 3 rounds for all ages and fitness levels. pro and world champion. It is partner-free and accessible for

of 10 cardiovascular exercises with body weight and strength exercises to burn substantial calories, and strengthen all major muscle groups.

H.I.I.T. BLAST: Wednesdays 9:15am High intensity interval training helps you be more efficient in less time. Short bursts of intense exercise followed by short recovery breaks. Bodyweight exercises, plyometrics, and BARRE/PILATES FUSION: Wednesdays 10:30am This full body conditioning class combines the fundamental principles of both Barre and Pilates. Each class will work to balance all muscle groups’ strength and flexibility, with an emphasis on sculpting long, lean muscles while challenging the core with each movement. This low impact class is great

LABLAST: Fridays 10:30am LaBlast is a ballroom dance inspired dance fitness program created by Louis Von Amstel - former Dancing with the Stars other training techniques maybe used.

AQUA FIT

Tuesday/Thursday Shallow Water at 10:30am

all levels of participants. You can be a seasoned ballroom dancer or an absolute newbie.

TEEN INDEPENDENT EXERCISE PROGRAM Saturday, August 8th at 10:00am

This is a free introduction to the cardio/weight room class. It is taught by a certified personal trainer and appropriate for all teens ages 13 and up. This class is mandatory for all 13 and 14 years who want to exercise independently in the cardio/ weight room only.

at bmacevents.com

Saturday Deep Water at 9:00am

Coming Back in September!

KID'S ELEMENTARY FITNESS: Classes will be held outside (weather permitting) and limited to 10 participants. Mondays and Wednesdays 3:30- 4:15 register online @ bmacevents.com

MIDDLE SCHOOL FITNESS: Classes will be in held in the cardio/weight room and limited to 4 participants. Mondays and Wednesdays 4:45-5:30 register online @bmacevents.com

NEWLY EXPANDED PILATES REFORMER PROGRAM

The Pilates Reformer workout utilizes a spring and pulley resistance system along with bodyweight movements to provide a challenging workout that builds core strength, endurance, coordination while improving flexibility and balance. Pilates Reformer Class - Wednesdays 10:15am (limited to 3 participants) $15 per person Register online @bmacevents.com

$40 Private sessions available, for more information email bmacfitness1@gmail.com

PLEASE WELCOME JENNIFER VIVANCO TO THE BRIDGEMILL INSTRUCTOR STAFF

Jennifer Vivanco received her Pilates/Dance Conditioning Instructor Certificate of Achievement at Orange Coast College in Costa Mesa, CA. Upon certification, Jennifer taught group classes at various Pilates studios in Orange County, as well as instructed private clients in a physical therapy clinic.

Jennifer discovered Pilates over 10 years ago as a way to add strength and flexibility to her regular fitness routine. Jennifer decided to follow her heart and become a Pilates teacher so that she could share the amazing benefits of Pilates with others.

She believes that no matter what one’s fitness level is, Pilates can most certainly benefit anyone who wants to move better in their own body.

INTRODUCTION TO FITNESS

Tuesday, August 11th at 7pm

This once a month, small group, introduction to fitness class focuses on teaching proper use of the cardio and weight equipment, with an emphasis on how to get started and what options are available to help you reach your health and fitness goals. This Session is FREE, and for MEMBERS ONLY. Register online at bmacevents.com.

PERSONAL TRAINING Certified Fitness Trainers, Andrea Mathis, Judy Cox and Mark Hutton are ready to help you reach your health and fitness goals. Individual sessions: 30 minutes $35, 1 hour $50. Group sessions also available. For more information or to schedule your appointment call 770.345.2990.

HEALTHY LIVING

MARTIAL ARTS PROGRAM

Our system of study is comprised of primarily Chinese Kenpo and Emperado Method Kajukenbo with influence from the other styles such as Vee Jitsu, Judo, Jujitsu, and Kung Fu. As a result, the classes offer something for everyone. Practitioners of this program gain fitness, solid core values, self-confidence, spiritual awareness and a proven means of defending themselves. The workouts are challenging but based on personalized and systematic progression. Classes for all ages.

MON 5:30pm to 6:15pm Kids 4 and up 6:15pm to 7:00pm Juniors, Instructor Sifu Endozo 7:00pm to 8:00pm Green Belt, Instructor Sibak Michael Perkins

TUE 5:30pm to 6:30pm Advanced Class, Instructor Sigung Newbury

THU

SAT 4:30pm to 5:15pm Kids 4 and up 5:15pm to 6:00pm Juniors, Instructor Sifu Endozo 6:00pm to 7:00pm Adult Beginners, Sigung Newbury

7:00am to 9:00am Adult Open Mat, All levels, Instructor Sigung Newbury

Adults $40 per month | Kids/Juniors $35 per month