HEALTHY LIVING

American Heart Association® Healthy for GoodTM

How much physical activity do you need?

Here are the American Heart Association recommendations for adults.

Fit in 150+

Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity (or a combination of both), preferably spread throughout the week.

Move More, Sit Less

Get up and move throughout the day. Any activity is better than none. Even light-intensity activity can offset the serious health risks of being sedentary.

Add Intensity

Moderate to vigorous aerobic exercise is best. Your heart will beat faster, and you’ll breathe harder than normal. As you get used to being more active, increase your time and/or intensity to get more benefits. February is American Heart Month, a time when people can focus on their cardiovascular health. It doesn’t matter if you are a seasoned athlete or someone just starting an exercise program, everyone can improve their heart health at anytime to reduce the risk of heart and other diseases. Here are some physical activity recommendations from the American Heart Association to help improve your heart health. Check the calendar to see all the group classes we offer for any fitness level. If you like a more personal approach contact one of our personal trainers to either help you get started or take you to a new level of fitness.

In the spirit of American Heart Health Month and Valentines Day take advantage of this special couples promotion. Purchase 5 training sessions for yourself and receive 5 sessions FREE for a friend or loved one. Free training sessions must be used in conjunction with the purchasers sessions.

Add Muscle

Include moderate- to high-intensity muscle-strengthening activity (like resistance or weight training) at least twice a week.

Feel Better

Physical activity is one of the best ways to keep your body and brain healthy. It relieves stress, improves mood, gives you energy, helps with sleep and can lower your risk of chronic disease, including dementia and depression.

FEBRUARY BOGO

Move more, with more intensity, and sit less.

Find out how at heart.org/movemore.

© Copyright 2021 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved. Healthy for Good is a trademark. Unauthorized use prohibited. 3/21 DS17388

30 minute sessions $40 ea

GROUP FITNESS CLASSES

LABLAST Mon and Fri 10:30am. LaBlast is a

ballroom dance inspired dance fitness program created by Louis Von Amstel - former Dancing with the Stars pro and world champion. It is partner-free and accessible for all levels of participants. You can be a seasoned ballroom dancer or an absolute newbie. ULTIMATE BODY BURN Tue 9:00am.

This heart pumping, strength conditioning, interval-based class combines full-body strength training exercises with high intensity cardio bursts designed to tone your body and improve your endurance. BARRE/PILATES FUSION Tue 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 for all ages and fitness levels. CIRCUIT TRAINING Tue 12:00pm.

This 30 minute full body workout in the Cardio/Weight Room is performed in a circuit format that moves from cardiovascular machines to weight machines. It is designed for all fitness levels to tone muscles and increase metabolic function for more calories burned over a longer period of time.

FUNCTIONAL FITNESS Wed 10:30am.

This class will train your muscles to work together to prepare the body for daily tasks, and real-life activities by simulating common movement patterns of daily living like squatting, reaching, pulling and lifting. Participants will see and feel improvement in strength, balance/coordination, power, range of motion, and mobility. ALL FITNESS LEVELS YOGA Wed 6pm | Thu 10:30am. This class will

consist of a thorough warm-up followed by sequences and postures that build heat and strength in the body then will close with cooling and calming postures to leave you feeling balanced and renewed. TAI CHI Thu 11:30am. Tai chi is a series of gentle physical exercises and stretches. Each posture flows into the next without pause, ensuring that your body is in constant motion. Tai Chi will improve leg strength, balance, and the body's ability to work as a unit. Tai Chi will also help to reduce pain and stress - both physical and mental, improve the immune and circulatory function, and provide you an overall feeling of wellness.

Group Fitness Classes are free to members. Guests $10

Andrea Mathis 770-324-3175 Mark Hutton 678-677-3488

Judy Cox 770-356-6500

OUR PERSONAL TRAINERS AND HEALTH COACHES ARE AVAILABLE TO HELP YOU STAY ON TRACK

FITNESS CENTER ETIQUETTE RULES

• Be courteous to others. • 30 Minute time limit on cardio equipment during peak hours or if someone is waiting. • Wipe down all equipment used. • Return all equipment to its intended place. • Do not leave equipment unattended. • Do not drop weights for your safety and the safety of others. • No use of chalk. • Athletic shoes and shirts required at all times. • No horseplay. • No smoking, vaping, or chewing tobacco. • No loitering. • All beverages must be in a closed container. No glass. • No food permitted.

HEALTHY LIVING

24 HOUR FITNESS CENTER ACCESS

24 Hour Surveillance System Monitors All Activities in the Fitness Center Fitness Center Regular Business Hours: 6am-10pm

FITNESS CENTER ACCESS RULES

• ONLY active members in good standing 18 years of age or older are allowed in the Fitness

Center AFTER regular business hours. • Teens 15-17 years of age are allowed in the Fitness Center during regular business hours

ONLY (6am-10pm). • Youths 11-14 years of age are allowed during regular business hours ONLY (6am-10pm) and must be accompanied by a parent or guardian over the age of 18. • Only direct family members active on the membership and 15 years of age or older may utilize the same access card. • Access cards are linked to the membership in order to track member usage and safety. • Each member must swipe their own card. • Door will lock after each entrance and exit. • Members are not permitted to open the door for another person’s access into the Fitness Center. • All members should be prepared to show their 24 hour access card at any time while in the Fitness Center. • Members may bring up to (2) accompanied guests at any one time to the Fitness Center or Pickleball courts. Members must register the guest(s) on the clipboard provided at the front desk. Pickleball court reservations can be made at bmacevents.com. Memberships will be billed $10 per guest per visit. • GUESTS are permitted during regular business hours ONLY.

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 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

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

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

INSTRUCTORS 7th Degree Black Belt Chris Newbury (Adults) Contact: 470.367.7017

3rd Degree Black Belt Tony Endozo (Kids & Juniors)

PILATES REFORMER

SAVE $$ BY REGISTERING FOR A MONTH OF PILATES REFORMER CLASSES… Group classes available Wednesdays 6:00pm and Thursdays 10:30am (NEW TIME) WITH INSTRUCTOR JOCELYN SIMPSON Register for the entire month @ $15 per class. Choose your individual class @ $17.50 Limited to 3 participants. Register @bmacevents.com / 24-hour cancellation notification / No shows will be billed

@BridgeMillGolf

INTRODUCTION TO FITNESS

HEALTH AND WELLNESS USING NATURAL PROTOCOLS WELCOME DR. CHRISTINE FALLER PEYROUX BS, DC

Tuesday, February 8th at 7pm. New to Exercise?? This class is for you... This once a month, small group, introduction to exercise class is lead by a certified personal trainer and focuses on teaching proper use of the cardio and weight equipment. You will be guided on how to get started working out and given ideas for options that are available to help you reach your health and fitness goals. This class is FREE and for members only.

Dr. Christine Faller Peyroux, BS.DCDr Christine graduated from Life Chiropractic University in Marietta, Georgia, in 1995. She has been a practicing Chiropractor, along with her husband, Dr David Peyroux, Chiropractic services available by Sr., DC, since then and have owned their own businesses in appointment only, six days a week Pennsylvania, Louisiana and Georgia. Their family of four moved to The BridgeMill Community in 2006, after Hurricane Katrina hit their home, and Peyroux Chiropractic Clinic, in Slidell, LA. To schedule your appointment call 770-881-2190 Dr Christine believes a successful HealthCare Plan must encompass many facets to achieve our greatest potential and well- being. In her many years as a Chiropractor, she has developed, educated and lead those she cares for with protocols which help identify, unlock and foster a mindset of healing and growth.

Dr Christine is a Natural Health Educator and specializes in PING PONG IS BACK! If you are interested in playing Ping Pong working with families who are blessed with special needs and developmental delay members. Both Instrumentation and meet in the aerobic room at the Fitness Center on Fridays @ 2pm Osseous Chiropractic Techniques (High and Low Force) are used, along with other therapeutic modalities, and Health protocols are well suited so each person’s specific needs are honored.

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