HEALTHY LIVING

4 EASY WAYS TO DRINK MORE WATER

Water is essential for life. Your body, which is about 70 percent water, requires it for digestion, circulation, respiration, heat regulation, brain function and excretion. Water helps boost your metabolism, reduce your hunger and increase energy level. Thirst is a poor indicator of hydration status, and waiting until you’re thirsty to drink means that you are already 1 to 2 percent dehydrated, which is significant. Staying hydrated throughout the day is the key to maintaining proper hydration status.

Do you struggle getting in enough water? Maybe you’re too busy to drink or just don’t like the taste of water. Getting in your recommended 2 to 3 liters of water a day can be a challenge. Try some of these proven strategies to help you boost your water intake.

1. PLAN

If you find yourself so busy that you forget to drink enough water during the day have a plan to help make it easier.

Drink 8 ounces of water upon arising. Decaffeinated and herbal tea count toward your intake, so sip some tea for your morning beverage. Set an alarm on your phone or computer to go off at the top of every hour and drink 8 ounces each time it rings. By the end of an eight-hour workday, you will have consumed 64 ounces (about 2 liters).

2. FLAVOR

Try some of these flavor enhancers that don’t add any sugar or artificial flavors or colors. Add some zip with your favorite citrus fruit. A generous squeeze of lemon, lime, orange, grapefruit or tangerine will add flavor and a small amount of natural sugar from the fruit’s juice for a little boost. Make it minty. Muddle some fresh mint leaves in the bottom of your glass or water bottle. This will make your water refreshing as the essential oils in mint help to energize your body and brain. Invest in a water bottle with an infuser insert and fill it with berries. The fruit will flavor the water, while holding back any fruit or seeds from getting in the way when you drink.

3. TEMPERATURE

Experiment with the temperature of your water.

Try it hot: Many people prefer warm or hot beverages like tea, especially on cold days. Green and herbal teas provide both flavor and immune-boosting, antiinflammatory compounds. Try it cold: Ice cold water is refreshing and helpful during a workout when your core body temperature rises; drinking cold water can cool you down and extend your time to exhaustion. Place a water bottle in the freezer for an hour before exercising or fill your bottle with ice cubes and filtered water.

4. TEXTURE

If you enjoy the texture of sparkling water, substitute it for regular water at any point during the day. Bottled sparkling water is relatively inexpensive, but watch out for those that contain added sugar. An alternative is to invest in a machine that makes carbonated water. These are often sold with sugary flavor enhancers, but be sure to enjoy it plain or add some flavor from lemon or lime juice.

Increasing your water intake can be easy with a little planning. Whether you have to set a reminder, add a flavor or alter the temperature, little tweaks can make a big difference in staying hydrated.

Have you heard of Pilates, but you are unsure of exactly what Pilates is? Maybe you have some friends who swear by Pilates, but you are uncertain if Pilates is right for you. Pilates is for everybody! Pilates is for men and women, for the young and the mature, for athletes and for those who are just beginning their journey toward physical fitness.

Bridgemill offers a Fundamental Pilates class every Wednesday at 10:15am. The class sizes are small (3 participants maximum), and are taught by a certified Pilates instructor to ensure that you get a safe, effective, and personalized workout every time. The Pilates studio at Bridgemill is equipped with three Balanced Body reformers, as well as numerous other pieces of Pilates equipment. For more information email taggrabber24@gmail.com, or register online @bmacevents.com today to discover the benefits of Pilates for yourself. $15 per one hour class.

SOME OF THE BENEFITS OF PILATES... Full body, low impact workout Focus on the core while strengthening the entire body in an integrated way

Improves strength and encourages balanced muscle development Increases flexibility and range of motion Will improve the way you move every day

FUNDAMENTALS PILATES CLASS

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

FUNCTIONAL FITNESS: Tuesdays 10:30am Senior fitness class focuses on fitting exercise and physical activity in to daily living. 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 other training techniques maybe used.

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 for all ages and fitness levels.

LABLAST: Fridays 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.

Fitness Classes are free to members.

Guests $10

FITNESS CLASSES ARE FREE!!

IF YOU HAVEN’T TRIED A FITNESS CLASS YET COME JOIN IN THE FUN!!

MIDDLE SCHOOL FITNESS

Grades 6-8 4:45pm to 5:30pm

Mondays & Wednesdays

THE PROGRAM 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.

Tuesday, October 13th 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.

This is an introductory program facilitated by a certified personal trainer and designed to educate our youth on fitness center etiquette, equipment use and proper form on equipment in the CARDIO/WEIGHT ROOM ONLY. This program prepares our youth for future independent training.

THE BENEFITS Participants will learn: Respect, responsibility, sportsmanship, body awareness and selfconfidence. Participants will gain: Muscle, strength, endurance, speed, agility, flexibility and preparation for future independent training.

THE DETAILS Register at bmacevents.com limited to 6 participants per class

PERSONAL TRAINING

INTRODUCTION TO FITNESS

No Classes Monday October 12th

TEEN INDEPENDENT EXERCISE PROGRAM Saturday, Oct 10th 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.

register online at bmacevents.com

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 Grades K-5 KID FIT

No Classes Monday October 12th

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

3rd Degree Black Belt Tony Endozo

register at bmacevents.com ELEMENTARY SCHOOL PROGRAM Mondays & Wednesdays 3:30pm to 4:15pm

A fun age appropriate fitness program filled with games, obstacle courses, and more.

limited to 10 participants

(Kids & Juniors)

KID’S FITNESS NITE OUT FRIDAY OCTOBER 23RD | 5:30 to 8PM

GET FIT THIS FALL!! OUTDOOR PERSONAL TRAINING

From beginners to athletes and rehab - Outdoor Training designed for you! Individuals, families, and small groups are welcome. TRX, kettle bells, dumbbells, bands, park equipment, and body weight training.

Learn more about our personal trainers at bridgemillathleticclub.com/fitness

Schedule your workout with a member of our professional training staff today!

Andrea Mathis: 770-324-3175 Judy Cox: 770-356-6500 Mark Hutton: 678-677- 3488

Safe Social Distancing Fresh Air Clean & Fun Burn Fat

Strength Gains Weight Loss Core Strength Complete Body Workout

Legendary Renovations

Phil VanFossen, President Quality Building and Remodeling since 2001

Cell: 678-592-6961

LegendaryRenovationsInc.com Phil@LegendaryRenovationsInc.com

Is Your Ideal Customer Your BridgeMill Neighbor? Advertise Your Business In The BridgeMill News!

The BridgeMill News is a monthly full-color publication mailed to ALL BridgeMill Athletic Club members. Send printready digital ads to bmac@hmsgolf.com in high resolution 300dpi, full color (CMYK) PDF format preferred (JPG accepted) maintaining all formatting. If you don't have an ad, we can provide design services at an additional fee.

First-time ads are accepted on a space-available basis, with placement based on the date we receive both your artwork and payment. Once your ad has appeared in the newsletter, you may advertise continuously by making advanced payments by the first of the month prior to the month of publication. For example, copy and payments for the September issue will be due August 1st. While we may accept ads after that deadline, ads will revert to spaceavailable and will be in line for placement based on the date we receive your payment. You may pay monthly, quarterly, yearly or for whatever time period you would like to insure your ad will run uninterrupted. You must pay for at least six months, in advance, to secure any available discount.

If you are mailing your payment and submitting your ad by email, or anytime both ad copy and payment are not submitted together, please include a print out of your ad with your payment. You may note on your print-out that you have sent the ad by email, and any other pertinent information.

Contact us at bmac@hmsgolf.com or 770.345.5500 x 4 for more information regarding advertising.

Full Page $490 • 1/2 Page $280 • 1/4 Page $175 • Business Card $120 • Classified $35

Call the pros at Blue Ladder to keep your family comfortable at home this Summer!

Call or email 24/7 678-329-9998 info@blueladderhvac.com

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