wac he wac magazine of the wisconsin athletic club fall | winter 2015 super stories page 14...
TRANSCRIPT
theWAC
Magazine of the Wisconsin Athletic Club
Fall | Winter 2015
SUPER STORIES
Page 14
SUPER-POWERED
WORKOUTS Page 10
SUPER SATURDAY
Page 8
W E S T A L L I S1939 S. 108th StreetWest Allis, WI 53227
414.321.2500 Fax: 414.328.3470www.facebook.com/thewacwestallis
Club Hours: Sunday 6am–Saturday 8pm
General Manager: Trish BeattyProgramming Manager: Mike Dandridge Sales Manager: Doug VossAquatics Team Lead: Julie Cutler Events & Group Fitness Team Lead: Jodi CummingsKids’ Clubhouse Team Lead: Samantha PolzinService Team Lead: Tim DuttonFitness: Ali, Brandon, Brent, Cameron, Chris, Clayton, David, Emily, Jackie, Jamie, Jayne, Jimmy, Julie, Kerri, Michelle, Mike, Rick & SamMember Services: Brady, Jordan & Tommy
W A U K E S H A1530 E. Moreland Blvd. Waukesha, WI 53186
262.544.4111 Fax: 262.548.8244www.facebook.com/thewacwaukesha
Club Hours: Monday–Friday 4am-11pmSaturday & Sunday 6am-8pm
General Manager: Molly AndersonProgramming Manager: David CasperCourt Sports Team Lead: Lee KimballClub Pub Team Lead: Janelle AndrewsGroup Fitness Team Lead: Renee SalamoneKids’ Clubhouse Team Lead: Renee SalamoneFitness: Cornell, Erica, Jordan, Josh, Kathy, Kim, Krista, Mike & ReneeMember Services: Arlene, Kelly & Melita
G R E E N F I E L D5020 S. 110th StreetGreenfield, WI 53228
414.427.6500 Fax: 414.427.6507www.facebook.com/thewacgreenfield
Club Hours: Monday-Thursday 4:30am-10pm Friday 4:30am-9pmSaturday & Sunday 6am-7pm
General Manager: Molly AndersonProgramming Manager: Pam MuellenbachSales Manager: Randy FossService Manager: Seth HarrisonGroup Fitness Team Lead: Jana UebeleKids’ Clubhouse Team Lead: Jenni StremchaFitness: Amy, Andrew, Correen, Don, Jay, Joe, Mike, Nicole, Peter, Rachel, Shannon & TroyMassage Therapists: Ellie, Gina, Kelly, Lisa & Natalia Member Services: Joe & Ryan
W A U W A T O S A8700 W. Watertown Plank Road Wauwatosa, WI 53226
414.443.5000 Fax: 414.443.5007www.facebook.com/thewacwauwatosa
Club Hours: Monday–Thursday 4am-Midnight, Friday 4am–9pmSaturday & Sunday 6:30am-7pm
General Manager: Derek DepreyProgramming Manager: Jessica PerrySales Manager: Logan BeanService Manager: Kim MillerFitness Team Lead: Brian Hyland Kids’ Clubhouse Team Lead: Angela RandallMassage Team Lead: Annie HuttSports Team Lead: Mark BaumhardtFitness: Angie, Ashley, Bradley, Brian F., Brian H., Craig, Dan, Darcie, David, Dawnkristi, Derek, Diana, Dustin, Eva, Jenny, Jeremy, Jill, John, Jordan, Julie, Karina, Karl, Katelyn, Kaz, Leanne, Mark, Matt, Mike, Patrick, Sean, Shannon, Steve, Tara, Travis, Vanessa & Zack Massage Therapists: Annie, Gilly, Holly, Kim, Krystle, Liz, Michelle, Renanah & SarahMember Services: Eric, Justin, Kristin & Logan
D O W N T O W N411 E. Wisconsin Avenue 6th FloorMilwaukee, WI 53202
414.212.2000 Fax: 414.212.2007www.facebook.com/thewacdowntown
Club Hours: Monday-Thursday 5am-10pm , Friday 5am-9pmSaturday & Sunday 6:30am-7pm
General Manager: Dan HansonProgramming Manager: Mike LedererService Manager: Marshall NewbleGroup Fitness Team Lead: Kristen GriffinMassage Team Lead: Tim FarrellFitness: Adam, Adley, Al, Amanda, Cem, Chad J., Chad T., Eric, Hubie, Jess, Kiley, Kristen, Kristi, Lane, Mike, Paul, Rick, Sam, Sarah, Sonya & Tori Massage Therapists: Jeremy, Kathy, Sara & TimMember Services: Adam, Hubie & Scott
N O R T H S H O R E7601 N. Port Washington RoadGlendale, WI 53217
414.228.2800 Fax: 414.228.2809www.facebook.com/thewacnorthshore
Club Hours: Monday-Thursday 5am-10pm, Friday 5am-9pmSaturday & Sunday 6:30am-7pm
General Manager: Nikki WilleProgramming Manager: Jules Schwefel Sales Manager: Jerry HofmanService Manager: Kiersten YeazelAquatics Team Lead: Kiersten YeazelFitness Team Lead: Megan ShemanskeFront Desk Team Lead: Debbie FisherKids’ Clubhouse Team Lead: Erica FenskeFitness: Adam, Alex, Ben, Craig, Darcy, David, Erin, Haley, Janet, Jay, Jen, Jerry, Joe, Jules, Justin, Kara, Meena, Monica, Morghan, Nikki, Rachael, Rachel, Sam & Stephanie Massage Therapists: Ab, Anne, AnnMarie, Elizabeth, Maura, Rachel & Tim Member Services: Amy, Jerry, Lauren & Sarah
DIR EC TORY
Select photography provided by Nick Collura, Stephanie Hink and Mike Krukowski.2
HOUR Sho l idayL A B O R D A Y W E E K E N DSaturday, September 5 • 6:30am-4pm (West Allis Club still open from Friday)Sunday, September 6 • 6:30am-4pm
L A B O R D A Y Monday, September 7 • 6:30am-2pm*(West Allis Club re-opens September 8 at 4am)
T H A N K S G I V I N GThursday, November 26 • 6:30am-2pm**(West Allis Club still open from Wednesday)(West Allis Club re-opens November 27 at 4am)
C H R I S T M A S E V EThursday, December 24 • 6:30am-2pm**(West Allis Club still open from Wednesday)
C H R I S T M A S D A YFriday, December 25 • 6:30am-2pm*North Shore Only - other clubs closed(West Allis Club re-opens December 26 at 6am)
N E W Y E A R ' S E V EThursday, December 31 • 6:30am-4pm**(West Allis Club still open from Wednesday)
N E W Y E A R ' S D A YFriday, January 1 • 6:30am-4pm*(West Allis re-opens January 2 at 4am)
*No Group Fitness or Kids' Clubhouse**Special Holiday Group Fitness Classes offered, see schedule. No Kids' Clubhouse
M E N O M O N E E F A L L SN91W15700 Falls ParkwayMenomonee Falls, WI 53051
262.255.5700 Fax: 262.255.5706www.facebook.com/thewacmenomoneefalls
Club Hours:Monday-Thursday 5am-11pm, Friday 5am-9pmSaturday-Sunday 6:30am-7pm
General Manager: Jennifer Smith-HulbertProgramming Manager: Sandy JeremySales Manager: Shawn LukachAquatics Team Lead: Danyel Smith Club Pub Team Lead: Jamie WheelerFront Desk Team Lead: Sue ElderbrookGroup Fitness Team Lead: Jamie SchoepkeKids’ Clubhouse Team Lead: Leah SweeneyMassage Team Lead: Laura BraunService Team Lead: Sue ElderbrookFitness: Anthony, Ashley, Carla, Chris, Dean, Deric, Heather, Jake B., Jessica, Joey, Katie, Kevin C., Kevin B., Kristen, Kyle, Laura, Lauree, Laurie, Luke, Mandy, Melanie, Morgan, Nate, Sarah, Shannon, Taylor, Vanessa & ZakMassage Therapists: Amanda, Brenna, Elizabeth, Kyle, Porscha & Melissa Member Services: Alissa, Cassey & Kevin
B U S I N E S S O F F I C E10840 W. Rogers StreetWest Allis, WI 53227414.328.1300 Fax: 414.328.2640Office Hours:Monday–Friday 8:30am-4:30pmDirector of Business Services: Julie CrowleyDirector of Programming: Craig HoxieDirector of Nutrition: Kim FlanneryDirector of Sales: Ian Casmer
IN TH IS I SSUE:
Volume 15, Number 3 • Fall | Winter 2015
theWAC
NowSHOWING!
VIDEO LINEUP. . . Visit our video library at www.thewac.com/youtube
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Group Fitness 4
Don't Resist Resistance Training 5
The Rejuvenating Effects of Massage 7
Group Fitness Events 8
Super Saturday 8
Gym Toys 9
Quick Tip 10
Membership Corner 10
Training Corner 11
Advanced Training 13
Super Stories 14
Get Social 18
Aquatics 20
Making a Difference 22
WAC•tivity 23
Court Sports 24
Kid's Clubhouse 26
WorkingWell 28
Food for Thought 29
MEMO TO
MEMBERS!There’s something a little SUPER about every day here at the WAC. When we set the theme for this magazine, we thought we would hear a few inspiring stories, but what we found was nothing short of SPECTACULAR. Whether it’s an ultra marathon or the fight against cancer, our members prove that exercise can help transform you.
In addition to their stories, this issue is jam packed with classes, programs and ideas that will make your workouts AMAZING. So take a look through the magazine—pardon all of our superlatives—and be inspired to make your own INCREDIBLE transformation.
You’re all superheroes, and we’re happy to be your sidekick—ready to help you out whenever you need!
Keith Ray Chez
GROU P FI T N ES S
4 get more fitness, nutrition and club information at www.thewac.com
INSANITY ExpressFrom the makers of P90X comes INSANITY! Insanity is a pre-designed format that brings revolutionary, high-intensity interval training and total-body conditioning to the gym. It's based on the principles of MAX Interval Training, which allows a person to beat the stress adaptation response. Insanity workouts push you to new training heights, resulting in more calories burned, faster results, and a more efficient metabolism. Are you INSANE enough?
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Parkinson’s ClassesDesigned specially for members with Parkinson’s disease, our Parkinson’s classes focus on gaining muscle control, improving strength and balance, and regaining confidence in your body. Look for special Parkinson’s classes, including Boxing and Yoga, at these locations:
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PiYoPiYo is a pre-designed hybrid athletic workout that combines mind/body practices of Yoga and Pilates, which will help you burn calories and build muscle. The dynamic blend of continuous movement from one pose to another increases strength, balance and agility while being easy on the mind and joints. Transform your body and exhilarate your mind!
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Power YogaTaught with an athletic approach, Power Yoga follows the flow of breathing through a sequence of interweaving asanas. Sequences emphasize balance and core-strengthening exercises.
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Mondays • 7pm Wednesdays • 10:30am
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Mondays • 7pm
Pre/Postnatal YogaSpecifically for the “expecting” or “new mom,” this gentle Yoga class is designed to maintain range of motion through several safe sequences. Our experienced instructors will teach breathing and meditation techniques in this time of unique body changes.
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Restorative YogaRestore and renew your body. Move through traditional Yoga techniques to relieve fatigue and muscle tension. Pranayama (breath work), balancing and nurturing poses will help calm the mind. Props may be incorporated.
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Running FitWhether you're a multi-sport athlete, a 5k runner, or a marathon competitor, it's time to shake up your routine with a great workout. Join us for a combination of Fartlek, Interval and Tempo runs in combination with great hill workouts that will strengthen your endurance and increase your speed. Adding speed work can be the difference between finishing a race and succeeding with your personal best.
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Tread & TrainThis intense class will begin on the treadmill using different levels of incline and speed designed to kick your cardio into high gear. For the second half of the class, you will use resistance training to create the perfect balance of cardio and strength training.f
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Wednesdays • 6am
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Triple TreatThis course will help you tone, pump and tighten your abdominals, arms and glutes. All three muscle groups are targeted with a variety of exercises designed to get results. Boost your body image and confidence level as you head to the office or for a night out on the town!
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Yoga for AthletesThis class is designed specifically for athletes whose sport requires core strength, balance, rotation and a wide range of motion. Class will progress over 7 weeks in order to help players improve their game.
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INSTRUCTOR TRAINING PROGRAMDo you love taking group fitness classes at the WAC? Have you ever wondered what it would be like to teach those classes? Now is your chance to find out how rewarding being a WAC Group Fitness Instructor can be. The WAC is offering an 8-week course that will give you the basics to teach and lead fellow WAC members to success. Please contact Julie Crowley at [email protected] for more information.Fee: $50 member | $85 non-member
Watch in the club for information on our next session beginning late September!
Formats offered: Strength and Water
Barre BurnerTransform your body with this workout that combines barre method training principles with a variety of exercises that will lengthen, tone and sculpt your body like no other class. Discover the secrets to a long, lean dancer body without feeling like you have two left feet!
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Mondays • 9:30am Tuesdays • 7pm
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Tuesdays • 6pm Thursdays • 10am Saturdays • 8:30am
Look for more details on class fees and times in the Advanced & Specialty schedule.
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By Jules Schwefel, North Shore, Programming ManagerRESISTANCE TRAINING If you knew that a type of exercise could strengthen your heart, muscles and bones; increase your metabolism; and help you look and feel better, wouldn't you want to get started NOW?
Primary Benefits of Strength Training:■ Increased strength of bones, muscles and connective tissues (tendons and ligaments) – This increased strength will decrease your risk of injury and help relieve pain from osteoarthritis and rheumatoid arthritis.
■ Increased muscle mass – Most adults lose about one-half pound of muscle per year after the age of 30, largely due to decreased activity. Muscle tissue is partly responsible for the number of calories burned at rest (basal metabolic rate); as muscle mass increases, BMR increases, making it easier to maintain a healthy body weight.
■ Improved quality of life – As general strength increases, you will be able to perform and enjoy daily activities with less effort and more ease.
We recommend that a strength training program be performed 2-3 non-consecutive days each week with a variety of exercises and equipment. Resistance training can be accomplished with body weight, free weights, weight machines, elastic tubing and more.
Here are tips on how to implement strength training into your exercise routine:
■ On Your Own – Start by choosing 4-6 exercises that train each major muscle group. For each exercise, select a resistance level that you are able to maintain proper form for 8-12 repetitions.
Once completed, take a brief rest and perform these repetitions for 2-4 sets of each exercise.
■ Train with a WAC Certified Personal Trainer – When working with our WAC Trainers, you will receive a personalized program tailored to your needs and interests. You can expect accountability, support and supervision to make sure you have proper form and are on track to reach your goals.
■ Take a Group Strength Class – We offer 500+ Group Fitness classes each week, including resistance-based classes
like Strength, Blast, Guns and Core! If you’re new to exercise or recovering from injury, we also offer Strength LITE classes with lower intensity, fewer reps and more breaks.
Don’t resist resistance training; there are endless benefits to this type of exercise. Follow the steps above and see your WAC fitness professionals for more information or questions. Let us help you Find Your Strength!
Don’t Resist
Late Night
Late Night WallyballMondays • 9:30Thursdays • 9:30
Join us for pick up Wallyball on the racquetball courts, played tournament style; 2-on-2, 3-on-3, the number of participants dictates the style of game each week. No need to sign up, just show up and play!
Interval Express ClassesMondays • 11:15-11:45
Wednesdays • Midnight-12:30
This fiercely energetic class involves alternating short bursts of intense activity with active recovery. This is an efficient training method using mostly body weight to help increase your cardiovascular intensity without burning yourself out.
Late Night Basketball League
Tuesdays • 10pm-1amLeague begins January 12
Join us for this 7 or 8-week league plus playoffs. Teams consist of two players and a sub. You’ll be playing two 10-minute halves per game. Put your own team together or we can place you. (Teams may have one non-member player.)
Pub TriviaSecond Wednesday of each month
Join us in the Club Pub for food, drinks and TRIVIA! Get your friends together and form a team to compete with others for prizes.
Cardio Mix Express Classes
Tuesdays • Midnight-12:30Thursdays • 11:15-11:45
This class blends a variety of cardio formats (step, kickboxing, dance) with sculpting for a dynamic calorie-burning workout. Using a variety of fitness equipment like hand weights, resistance bands and body bars will keep your body guessing and ramp up the burn.
Winter Guest Appreciation NightJanuary 11 and February 8
Bring a guest to the WAC and both of you will be treated to complimentary appetizers and a beverage. Guest also receive a complimentary one-week membership to the WAC. Join us afterwards for Wallyball games on the courts.
Hard Core Thursdays • 9-9:30pm
with Brandon
Get ready for a class that will push your fitness level to the limit. Each class will focus on a different element of fitness,
giving you an all-around, total-body workout.
Monthly Fee: $52 member
$72 non-member
Physical Therapy & Chiropractic Care...We invite you to take advantage of a variety of services, including complimentary screenings, provided by our partner service providers:
get more fitness, nutrition and club information at www.thewac.com6
WEST ALLIS PROGRAMMING
WEST ALLISDr. Jeffry DaukDauk Chiropractic16873 W. Greenfield Ave.New Berlin, WI 53151262.786.2225*Check club calendar for complimentary screening events
Kevin Svoboda, PTAccelerated Rehabilitation Centers18000-P W. Bluemound Rd.Brookfield, WI 53045262.879.0010
WAUKESHADr. Kevin HerrleBrookfield Chiropractic15010 W. Greenfield Ave. Suite #100Brookfield, WI 53005262.754.5500*Check club calendar for complimentary screening events
GREENFIELDDarren Nelson, DPTWAC Physical TherapyA Division of Franklin Rehabilitation, Inc.5020 S. 110th St.Greenfield, WI 53228414.409.7817*15-minute complimentary screening for all WAC members.
WAUWATOSAFoti Chiropractic11717 W. North Ave.Milwaukee, WI 53226414.259.9008Third Tuesday of every month • 4:30-6pmThird Thursday of every month 9-10:30am
DOWNTOWN Matt Blievernicht, DPT OCSWAC Physical TherapyA Division of Franklin Rehabilitation, Inc.5020 S. 110th St.Greenfield, WI 53228414.269.0015
Dr. Allen Van ScoykComplimentary screenings offered on the first Monday of every month 6:15-7:15pm
NORTH SHOREDr. Allen Van ScoykComplimentary screenings offered on the second Monday of every month 6:30-7:30pm
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M A S SAGE
After ten years of being a Massage Therapist, I know firsthand how massage can actively contribute to good overall health. Massage is no longer only associated with luxurious spa weekends; it is something now regularly offered in airports, offices buildings, and on college campuses as a smart and rejuvenating answer for the everyday stresses we all experience. Setting up a regular massage routine will have an immediate and beneficial effect on both your physical and mental health, even after just one session. I was recently on vacation out of state visiting relatives with my family. We had a wonderful time but while on vacation, it’s easy to fall out of my normal stretching and exercise routine, and my body definitely felt the repercussions. This vacation reminded me that after starting a regular massage routine, I never want to go back to living without one.
Tight muscles take precious energy away from your body and reduce blood flow to the affected area. Releasing the tight muscles increases blood flow, relieves muscle tension and can help you sleep better. Massage has the incredible ability to facilitate relaxation all the way down to the cellular level. By simply taking an hour for massage every week, you can decrease your anxiety, boost your energy, reduce fatigue and improve your concentration and circulation. All the amazing benefits of massage are one simple call away. Why not start feeling better today? *Massages are available at the Greenfield, Wauwatosa, Downtown, North Shore and Menomonee Falls locations.
rejuvenatingEffects of Massage
The
By Annie Hutt WauwatosaMassage Team Lead
Try-It WeeksTake a sneak preview at our upcoming Specialty and Advanced Training Classes or maybe try an introductory class. Watch for more details in the club.ComplimentaryAugust 23 – September 12December 20 – January 9
Sunset Poolside Yoga & Wine TastingSay good-bye to summer with sunset Yoga on our outdoor pool deck. Join us for wine tasting and light appetizers after class. Fee: $15 member | $20 non-member
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Become an IRONMAN in One Week!Does a 2.4-mile swim, 112-mile bike ride and a 26.2-mile run seem like a lot to finish in 17 hours? How about one week? Join your fellow athletes and track your training; see if you have what it takes to go the distance. Accept our challenge and become an IRONMAN…in one week! Sign up at the Front Desk. Contact Nicole Ford with any questions at [email protected].
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September 13-19
Starter Cycle WorkshopNew to Cycle? Join us for this workshop as we walk you through the Cycle basics.
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Ballroom Dance WorkshopsExperience the fun and enjoyment of ballroom dancing. Join us for a new style of dance each workshop.Fee: Check at your club for more information.
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Halloween Tango and Rumba Saturday, October 17 • 11:30am-1pm The Waltz Saturday, December 12 • 11:30am-1pm
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Swing Saturday, October 31 • 11am The Waltz Saturday, November 28 • 1:30pm Tango and Rumba Saturday, December 19 • 2pm
Candlelight Poolside YogaEnjoy this Yoga class designed to help you unwind and de-stress. The practice will include gentle flow, restorative and Yin (long hold) postures and will close with a generous relaxation/meditation. Some Yoga experience is suggested but not required.Fee: $22 member | $27 non-member
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7th Annual Turkey TrotGet a jump on your Thanksgiving calorie intake! Bring the family and join the fun at our 7th Annual Turkey Trot 5K Run/Walk through the neighborhood surrounding the Waukesha Club. Sign up at the Front Desk.Complimentary
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Thanksgiving Thursday, November 26 • 8am
Thanksgiving GuiltbustersJoin us on Thanksgiving Day for this WAC tradition and get a jump on your holiday festivities by stepping up the workout and dialing down the guilt. Watch for your club’s roster of complimentary classes and sign-up details. Have your turkey and eat it too! Complimentary
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Thanksgiving Thursday, November 26
Strongman CompetitionJoin us for an amazing day of competition, topped off with a cookout and raffle to benefit Ronald McDonald House. Whether you want to compete or cheer on the competitors, don’t miss this event! Are you interested in Strongman/Strongwoman Training? Contact Brian Hyland, WAC Wauwatosa Fitness Team Lead and Strongman Competitor, at 414.443.5000 or [email protected] for more information.Entry Fee: $25
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EVENTS
SUPER SATURDAYDon’t miss out on your chance to win a coveted Superman t-shirt as we showcase a variety of Group Fitness classes and Fitness demonstrations featuring our “super” talented Instructors and Trainers. Be adventurous and try that new class or activity you’ve been thinking about. Join us for all the fun and don’t forget to bring a friend! Complimentary
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Originally used only by MMA fighters and hard-core athletes, battle ropes have changed shapes, sizes, materials and lengths for multiple uses in health and fitness. The major benefit of training with battle ropes is the combination of upper body power and endurance. Using battle ropes gives you more than just a muscle-shredding workout; it is one of the best ways to increase your overall work capacity and it can be incorporated into any exercise program.
Working out with battle ropes requires a huge metabolic demand to maintain the constant motion of the ropes. This power endurance (applying the maximal force at maximal speed for a maximal amount of time) is the “holy grail” of athletic performance. Its demand on the body’s energy system burns huge amounts of calories while improving strength and fitness. And the benefits don’t stop there.
Benefits of Battle Rope Training:■ Low to no impact on the joints, which is important for longevity■ Burns as many calories and elevates heart rate just as much as sprinting and running■ Allows for continuous power output where other tools have a clear stop and go or easy and hard part during the movement■ Involves the entire body■ Works the core muscles in ways that few other training tools can by utilizing your shoulders, hips and abs while forcing you to brace your core and stabilize your spine during explosive movement. ■ Is safe to use—just drop them when you can’t go anymore■ Builds functional strength—real world, manly strength. You will develop a grip like a vice, shoulders like a lumberjack and the core of a gymnast.■ Increases athletic performance by training the neuromuscular system to apply force that begins at the core and extends through the extremities (both arms and legs)—a must for improving performance■ Is excellent psychological training. It burns, then it burns some more. Push past those barriers and see what you are truly made of.
Train like a superhero; ask your Fitness Director or Trainer about battle rope training or look for a battle ropes class at your club.
gymTOYSBy Clayton Greenlee
WAC West AllisPersonal Trainer
LEARN THE ROPES
get more fitness, nutrition and club information at www.thewac.com10
membership CORNER
quicktip
By Craig HoxieDirector of Fitness
Many adults say that their busy schedules keep them from exercising, but new research suggests that high intensity interval training (HIIT) can be a time saving alternative to endurance training. HIIT is performing bursts of intense exercises with short recovery breaks in between. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers several advantages that traditional, steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:
Saves you time - A mere 15 minutes of HIIT done three times a week is more effective than jogging for 60 minutes once a week.
Trains and conditions both your aerobic and ANAEROBIC energy systems - You train your anaerobic system with brief, all-out efforts, much like when you have to push to make it up a hill or sprint the last few hundred yards of a distance race.
Burns calories during and AFTER your workout - HIIT increases the length of time it takes your body to recover from each exercise session, helping your body burn calories long after your workout.
Torches fat - HIIT causes metabolic adaptations that enable you to use more fat as fuel. This will improve your athletic endurance as well as your fat-burning potential.
Prevents muscle loss - HIIT appears to limit the muscle loss that can occur with weight loss in comparison to traditional steady-state cardio exercise of longer duration.
If you’re looking to maximize your workouts, try HIIT. Contact your Fitness Director for more information or to start a program.
Super-Powered Workouts: HIGH INTENSITY INTERVAL TRAINING
Coming Soon: A New Members Only SiteBeginning this fall, our website will have a new Members Only section where you can:
■ Check Your Club UsageVisit the Usage Log to see an overview of your club visits. If you’re part of a reimbursement program that measures usage, you can set a time range and print reports right from this page.
■ Review Your TransactionsUnder the My Transactions tab, see receipts from your recent purchases or print records for your reimbursement program.
■ View Your Upcoming AppointmentsKeep track of all of your Personal Training sessions, Massages and Nutrition consultations. You can view, reschedule and cancel appointments right from your computer.
■ Manage Your ProfileUpdate your address, email and other contact information to keep up with WAC updates and events.
To start using the new Members Only site, visit www.thewac.com and click on Members Only. Register for an account using the number on your membership card (if you have two barcodes on your card, use the number on the front.)Look for more updates coming early 2016!
*We highly recommend using the Chrome browser for the best results.
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TRAININGcornerBy Jamie Schoepke
Menomonee Falls Group Fitness Team Lead
One of my all-time favorite quotes is “two is better than one.” Growing up with a twin sister, I’ve found this to be particularly true. From an early age, my sister and I played the same sports and always trained together. We pushed each other to work harder and encouraged each other to keep at it. Training with her as my partner keeps us accountable and motivated.
A study from Michigan State University Department of Kinesiology found that having an exercise partner could increase the amount of time you work out. But having a good workout buddy can have even more benefits:
They keep you accountable. Following through with your workout goals is much easier when you have someone to keep you accountable. Nothing is worse than having to send that embarrassing text message of some excuse why you have to cancel.
It’s more FUN.I think we all can agree listening to music or reading a magazine doesn’t always pass the time when you’re on a treadmill or elliptical by yourself. With your partner by your side, laughing and chatting makes the time go by faster.
You’ll have new exercise options.This was always true for my sister and I. Instead of shooting hoops alone, we would play one-on-one, making us very competitive—no one wants to lose. It is also fun to do exercises that require both of you to be performing a move at the same time. Try the Plank Fives where both of you are in the plank position and then clap opposite hands, keeping hips parallel to floor. (See photo)
You can “catch” some healthy habits.Researchers at Harvard University found that unhealthy habits like overeating and smoking are “contagious.” But you can also “catch” motivation from the people around you. Find yourself a strong, healthy workout partner and push past your plateaus!
You’ll have someone to share in your success. When you are working out alone and reach one of your goals, you might give yourself a pat on the back. That is not nearly as exciting as setting your goals together with your friend, sibling or spouse and celebrating with a new outfit or taking a trip together.
Partner Past Your Plateaus
Source: American Council on Exercise
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F.Y.I.Feel the BurnThink your workout is HOT? Join us as we take you through an intense workout featuring plyometrics and functional training techniques using only your body weight. This class will turn up the heat and increase your explosive power, speed and endurance while blasting calories and toning muscles.
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FusionBurn calories and beat boredom with this high-intensity, small group training session. This class fuses cardio intervals with body sculpting, flexibility, strength training and balance work. Your body will be challenged in different ways by incorporating a variety of disciplines including Yoga, Pilates, boot camp, cardio bursts, boxing and more. Fusion is the perfect class for people with busy schedules looking for fast and effective workouts.
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Holiday Boot CampWith summer in the rear view mirror and the holidays right around the corner, now is the time to avoid the weight gain that seems inevitable this time of year. Our boot camps have seen great results, and this one will help you keep the weight off and get a head start on your New Year’s resolution. Sign up today and let us give you the body you’ve always dreamed of.
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R.I.P.P.E.D.This high-intensity class will get you RIPPED in no time at all. Led by a WAC Trainer, this program will keep you focused and challenged with sessions that combine Resistance, Interval, Power, Plyometrics and Endurance training with an impressive dose of Determination.
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H.I.I.T. (High Intensity Interval Training)Use your entire body as equipment, performing agility and endurance exercises that push you to your limits. Exercises consist of fast paced intervals for a burst of work followed by a short rest period, shocking the body with high intensity and exciting your muscles. High intensity training will increase your speed and agility; build your muscular and cardiovascular endurance; and burn calories and increase metabolism.
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Row FitMix one part rowing, one part high-intensity intervals and one part resistance training to get this wildly effective, calorie-burning workout. Each class will combine rowing with a variety of resistance exercises using kettlebells, ropes, medicine balls and more to challenge every ounce of muscle on your body while keeping your heart rate elevated for maximum cardio conditioning.
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A D V A N C E D
WEST ALLISRacquetball Court Floor Refinishing August, between leaguesPool Heater Cleaning - October TBA
WAUKESHAAnnual Pool Cleaning - Week of August 30Racquetball Court Floor Refinishing - August, between leaguesGroup Fitness Floor Refinishing -December TBARe-seal Tile - November TBA
GREENFIELDAnnual Pool Cleaning (Indoor) Week of August 23Outdoor Pool Closes September/October (weather permitting)Group Fitness Floor Refinishing Labor Day WeekendRe-seal Tile - October TBASteam Room Cleaning - August TBA
NORTH SHOREPool Heater Cleaning - December TBARe-seal Tile - October TBA
MENOMONEE FALLSAnnual Pool Cleaning (Indoor) Week of December 20
Gym Floor Refinishing Week of December 20
WAC Mania - Saturday, August 29WAC Mania is an annual staff training event hosted by WAC Menomonee Falls. To facilitate training curriculum, many areas of the club will be used for workshops and seminars. All regularly scheduled Group Fitness classes will not be held. We will be utilizing all of our Studios and the indoor pool. The outdoor pool will be available. We apologize for any inconvenience and appreciate your understanding as we strive to provide the best possible training for our staff. Watch for details in the club.
*Class and Program fees vary based on length of session and level of Trainer. Check with your club’s Fitness Staff or printed schedules for more details including fees.
Fit FactMuscle tissue is three times more efficient at
burning calories than fat. This is why possessing more muscle
should be a training goal for most people.
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SURFSET® BlendInspired by the sport of surfing, SURFSET® combines surf-specific movements with traditional exercises to create a dynamic routine designed to torch body fat and tone the core. Blend incorporates cardio/strength intervals, core focus and surf-inspired elements. The goal of SURFSET blend is to keep moving with high-tempo exercises while mixing in slower strength-based sequences.
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TRX Meets KettlebellsJoin us for an intense class using both TRX and Kettlebells. You will increase your overall strength, drop body fat and shed those unwanted pounds. This total-body workout will leave you feeling empowered and wanting more!
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A D V A N C E D T R A I N I N G
Small Group TrainingExperience working out with a Personal Trainer in Small Group Training. Combine your workout with a friend and receive individualized training that is cost-effective and fun. Small Group Training can be done in groups of 2-4. Talk to your Trainer for more information.
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There’s something special about WAC Members; they’re constantly inspiring us. These three members have taken on challenges like ultra marathons and battled foes like diabetes and cancer. Read about how these members defied the odds and showed how making regular exercise part of their routine turned them into superheroes!
Tell us your #WACsuperstory!Share your superhero story with us at thewac.com/superstory or use #WACsuperstory.
It's a bird... It's a plane...
It's
Fit FactLoad-bearing exercise,
performed over an extended period of time, increases
bone density. The pressure applied to bones as the result
of gravity, muscular contractions and the demands of resistance exercise
encourages calcium to deposit in bones.
SUPER STORIES
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EDIE RAHMHome Club: West Allis
Age: 89Secret Identity: Great Grandmother
Fitness has always been a part of my life, so after my daughter died at age 49 of a heart attack, I knew that staying fit would keep me healthy and happy in my later years. I will be 90 years old in December, but I refuse to let my age get in the way of my good health.
I’ve made health and fitness a priority in my life. I come to the club three times a week to take Yoga, Strength LITE or to work out on my own. Exercising at the WAC gives me more than just good check-ups at the doctor; it truly makes me feel good. My body feels energized, and the fun I have socializing with other members keeps me motivated. It’s not hard to keep up my routine when I know my WAC family is waiting for me.
Keeping my health up has allowed me to weed my garden, bake, shovel snow and—at one point—even fight cancer. But most importantly, it has allowed me to spend time with my family. My two sons, three grandchildren and three great grandchildren come to my home for dinner together every weekend. We work together to make the meal; the kids bring the main dish and sides, and I take care of the desserts.
I’ve often been asked for advice on how to reach age 90 in good health. I say hard work and clean living. Don’t forget to eat a balanced diet… no TV dinners (too much salt!). And exercise often. Join a group fitness class or work out with a friend. Each one motivates the other.
incREdiBlE
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The
DR. KATHIE BEUSCHER ED.D.Home Club: Wauwatosa
Age: 64Secret Identity: Doctor of Education and
WAC Aquatics Instructor
I have struggled with weight issues most of my life, but when my health rapidly declined, I started to get serious about fitness. I was diagnosed with non-alcohol related cirrhosis of the liver, depression, arthritis, bursitis, high blood pressure, high cholesterol and type 2 diabetes. I remember being inspired to make a change when I saw a motivational quote on the wall at West Allis. Quoting Shawshank Redemption, it read, “Get busy living or get busy dying.” Living seemed like the much better option.
My journey toward wellness began with two simultaneous steps. I joined Weight Watchers and also decided that I would make a commitment to actually use my membership at the WAC. I started with water classes, and after dropping some weight and picking up energy, I was excited and encouraged to try more at the WAC. I worked out with my Personal Trainer, Pete, every Monday and tried classes like Yoga, Stretch and NIA.
In the last 2 years, I have dropped 56 pounds, and my doctor has informed me that I no longer need take any medication for diabetes, high blood pressure or high cholesterol. These issues are all controlled by diet and exercise, and I am the happiest that I have been in a very long time. While I will always have cirrhosis, my liver enzymes have all returned to normal.
My family and friends keep me motivated. I love my husband, son, daughter-in-law and granddaughter, and I want to be healthy enough to stay with them for as long as I can, creating happy memories together. My friends build me up and have even encouraged me to become an aquatics instructor. I receive tons of support from members and coworkers at the WAC. No matter which club I am at, I always meet wonderful people and have lots of fun.
If you’re like me at the beginning of my story, I have some advice for you: baby steps, baby steps, baby steps! Expect ups and downs and learn from both. Surround yourself with positive, humorous, supportive people and be that same kind of person for others. Believe in yourself and don’t give up.
SpEctaculaR
The
TROY NITSCHKEWAC North Shore Member
Age: 52Secret Identity: Detective with the Glendale Police
Department — has been with the Glendale Police for 30 years
After watching my son, Timmy, compete in a sprint distance triathlon in 2008, I was inspired to start training for one myself. I’d been a runner for years, but I knew that a triathlon would push my limits.
I was always a runner and I had experience biking, but the swimming portion worried me. When I first started in the pool, I only swam 400 yards, stopping several times to rest. I decided to take the WAC’s triathlon training course, Tri-Fit, led by Melissa Churchill. With her instruction, I swam over 500 yards in the first class—nonstop—and I’ve been swimming ever since. Now I try to run and swim three times a week, and I take Cycle classes to keep competitive.
If it weren’t for the WAC and the wonderful instructors and members, I would not have made it. I’ve met several great members and instructors to swim, run and work out with. It is so much more enjoyable working out with someone else. Melissa and her husband Sean encouraged me to take on half-triathlons, half-marathons, full triathlons and now ultra-marathons and trail runs.
I’ve completed 12 marathons, two full triathlons, three 70.3 triathlons (half tri’s), many half-marathons, several sprint distance triathlons, and two 50K trail runs. I was fortunate to have qualified for the Boston Marathon and have run Boston twice. (My PR was at Boston in 2010, 3:08.) Last year, my wife and I traveled to New York where I ran the NYC Marathon.
It’s been a long but great journey. We don’t get overweight and out of shape overnight, so getting back in shape didn’t happen overnight either. It took a long time and a lot of work, but having friends and family who enjoy doing the same thing is awesome and it keeps me accountable.
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aMazing
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DRINK &
EAT Member Holiday Party
Join us at our West Allis Club as we pull out all the stops for a holiday celebration featuring complimentary live music, appetizers, desserts and champagne. Join us for this WAC holiday tradition…cheers to you!
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Seasoned Citizens Bus Trip – Doors Open MilwaukeeThe WAC Senior Citizens group is heading downtown for Doors Open Milwaukee where we’ll tour buildings and sights in the city that are rarely open to the public. Walk inside the Tripoli Shrine Center, one of Milwaukee’s historic landmarks, and explore this architectural masterpiece that was patterned after the famed Taj Mahal. Then travel to the Observation Deck of the U.S. Bank Center where you will enjoy a 360-degree view of Milwaukee from the 41st Floor. We'll stop for a fantastic meal and take a trip to famous Leon’s Custard Stand for a frozen custard treat. All members and guests are welcome. Sign up at the West Allis Front Desk. For more information, contact Pat Hutchinson at 414-328-1300 or [email protected]: $69 - includes meal and dessert
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Saturday, September 19 • Bus leaves at 10:15am from WAC West Allis
West Allis Senior Lunch GroupGood Food, Good people, Good topics, Good times! Our Senior Members have enjoyed this group for years and the tradition continues. Please join us for a potluck luncheon, speakers, games, guest musicians and more!
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Friday, September 25 • 11:30am Friday, October 30 • 11:30am Friday, November 20 • 11:30am Friday, December 18 • 11:30am
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GET SOCI A L
BE MERRY
~ MEET ME AT THE CLUB PUB ~Micro Brew and Wine TastingWet your whistles at WAC Greenfield’s 5th Annual Beer Tasting event. Enjoy a night of delicious beer and wine tasting, snacks and music by the fantastic Andrea and the Mods. Don’t miss it!Fee: $15 member | $20 non-member
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Friday, November 6 • 7-9pm
Giving Thanks to Our SeniorsJoin us as we give thanks to our seniors for making our clubs happier places for everyone! Mark your calendars for these complimentary luncheon events:
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Thursday, November 19 • 1-3pm
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Happy Hour at the BarreEnd your day the right way with a little sweat, fun music and much needed relaxation after a long week. Dig deep through isometric holds, heavy repetition and deep stretching that is sure to strengthen and lengthen your muscles. Say "cheers" to your body and unwind with friends during this happy hour at the barre!Fee: $15 member | $20 non-member
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Friday, September 11 • 6:30pm
Member Social on the MAC RooftopCome join your fellow Downtown WAC members and employees for fun, food, drinks, music and the best views in the city! Enjoy complimentary appetizers and great conversation!Complimentary f
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Rum Tasting
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Wine Tasting & Music on the DeckTaste a variety of wines at the Club Pub. Wine will be available for sale by the glass or by the bottle. Music by Andrea & the Mods.
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Friday Lunch SpecialsJoin us in the Club Pub every Friday for lunch!
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Super Saturday at the Club PubTo celebrate Super Saturday, enjoy $1-off Mimosa’s and Champagne!
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Fight NightsJoin notable UFC/Bellator/RFA fighters as they host viewing parties at the WAC.
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Packer GamesWatch the Packer games at the Club Pub. We’ll be showing all the games from the Regular Season Kick-Off against Chicago up to the Super Bowl Championship Game. We’ll have pitcher specials, halftime snacks and shots for Packer touchdowns.
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First game is Sunday, September 13 Kick-off at 12pm
Oktoberfest Beer Tasting with Live Music You can't have a pub without a little Oktoberfest fun. Sample a variety of beers while listening to live music. Halt deine Lederhosen fest! Translation: hold on to your Lederhosen!
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Oktoberfest at the Club PubCelebrate Oktoberfest with a variety of German beers.
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Week of October 19
National Nacho Day
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Wine Tasting
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Group Fitness Appreciation DayDo you take Group Fitness classes? We want to celebrate you. Please join us in the Club Pub for music, food, drinks, dancing and camaraderie.
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Whiskey Tasting
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Wednesday, November 18 • 5-7pm Hors d'oeuvres Cook-Off & Wine TastingCome join us for a holiday hors d'oeuvres cook-off, sampling and wine tasting. Bring your favorite holiday hors d'oeuvre and the recipe to share. Prizes will be awarded to the favorites, and all participants will go home with the recipes. Then sample a variety of wines or purchase your favorite wine by the glass or bottle.Fee: $5 hors d'oeuvres contest entryComplimentary wine tasting
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The Club Pub will be closed:September 5-7 November 26 December 24-25 December 31 - January 1
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life in the fast lane.
Swim safelySwimming is a great way for the whole family to get active. Follow these tips to stay safe in and around the water.
■ Take swim lessons if you don’t know how to swim.
■ Sign your kids up for swim lessons as soon as they are ready. This can be as early as age 1.
■ Never swim alone.
■ Don’t drink alcohol if you are swimming or watching children.
■ Use floating toys like water wings and noodles for fun – not for safety. Don’t use them in place of life jackets.
■ Watch out for rip currents. A rip current is when the water pulls you away from shore. If you get caught in a rip current, swim along the shoreline until you are out of the current, then swim to shore.
From U.S. Department of Health and Human Services, healthfinder.gov
If you are unsure which swim level is right for your child, let the WAC swim instructors assess your kid's swimming skills. Open to kids of all ages.
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Fit FactMuscles are comprised
of muscle fibers.
Each fiber is thinner than a human hair and can support up to 1,000
times its own weight.
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Private Swim LessonsWhether you want to learn how to swim or just sharpen your skills, WAC private swim instruction can help you be more confident in the water. We offer private and semi-private (groups of 2, 3 or 4) lessons in 1-hour or 30-minute formats that can be scheduled at your convenience. Private lessons are available for both kids and adults.
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Youth Learn to SwimChildren learn to swim in a safe, fun and supportive class. Our experienced Instructors love to help children become comfortable in the water as they learn to swim. 7-week class schedules and registration forms are located at the Front Desk.Fee: $50 member | $85 non-member
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WAC Youth Swim ClubWAC’s Swim Club is for those advanced swimmers looking to improve their endurance and stroke technique. Taught by our talented Swim Coaches, this 7-week class is ideal for those who are currently in, or have passed, Level 4. Sign your child up today…space is limited!Fee: $50 member | $85 non-member
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Fit U Goes to the Pool!Interested in adding pool-based activities to your workout? Contact Member Services at your club, and they will match you with a WAC Trainer or Instructor that will introduce you to the many benefits of pool-based training.
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Adult Learn to SwimHave you ever wanted to learn how to swim or improve your technique? This class, led by a personal trainer, is designed to teach you basic swim stoke techniques while building endurance. Come experience the benefits of adding swimming to your fitness regimen.
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Adult Lap SwimAdult fitness swimmers are encouraged to join our water coach in this lap-swimming workout. During class, participants will swim a series of sets and drills to build speed, endurance and strength. Registration is required; sign up at Front Desk. Complimentary
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Swimming Stroke AnalysisJoin our instructor in the pool to cover important aspects of stroke technique. Using drills and demonstrations, this workshop will help you get the most out of your pool workout with more efficient strokes.Fee: $15 member | $20 non-member
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Watch for more information in the club.
Tabata in the PoolJoin us as we take this workout to the pool and create a low-impact, highly effective class featuring sets of exercises performed in timed intervals of all-out intensity followed by brief recovery periods. Expect to be progressively challenged as you burn calories, develop muscle definition and push to the next level of intensity.
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Water Boot CampThis boot-camp-style water workout is a progressive class that includes intense cardio, strength and conditioning intervals as well as speed and endurance work.
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get more fitness, nutrition and club information at www.thewac.com22
5th Annual Keith Nygren “Making a Difference” AwardCongratulations to Deb Shook (WAC Wauwatosa) & Kathy Delker (WAC Waukesha), winners of the 2015 Keith Nygren “Making a Difference” Award! For the first time ever, two outstanding staff members were awarded the honor at our annual employee WAC-Y Awards event held this past May. We extend a big thank you to all the members who took the time to submit nominations for this award. Your stories inspire us and help shine the spotlight on those who work each and every day to “make a difference in people’s lives.”
Food PantryHelp us in our ongoing support of the Food Pantry. Watch for information on requested items and look in your pantry to help the hungry. Your welcomed donations can be dropped in the collection barrel located in the foyer.
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Shimmy for a Cause Teal-a-thonCome Zumba, Belly Dance and Hula with us. Learn new moves and support the Wisconsin Ovarian Cancer Alliance. Light refreshments are included.Donation: $15
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Friday, September 25 6:30pm
Cycle for the CureJoin North Shore’s Cycle instructors as they pedal to raise awareness for breast cancer and raise money for the Wisconsin Breast Cancer Showhouse. With an assortment of classes, you will get a chance to choose how many you would like to participate in and contribute to. Come get a great workout and support our dedication to finding a cure for breast cancer. Watch in the club for more details.
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Saturday, October 10
MAKING ADifferenceE V E N T S
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WAC•TIVITYTest your brain power!See how many differences you can spot in the photos below. Hint: there are a total of twelve! Visit www.thewac.com/wactivity to check your answers.
get more fitness, nutrition and club information at www.thewac.com24
RACQUETBALLBeginner LessonsLooking for a fun fitness alternative? Want to meet new people? Try WAC’s complimentary beginner racquetball lessons held for four consecutive weeks for members 15 and older. You’ll learn court etiquette, rules of play and core moves. All equipment is provided. Sign up at the Front Desk…space is limited, so register early. Complimentary
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Tuesdays • 6:30pm
Junior RacquetballHey kids, let’s play racquetball! This seven-week session will show you the game of racquetball, from backhands to forehands, and everything in-between. Learn the basics and develop new skills to get you playing the fast-paced, fun game of racquetball. Fee: $50 member | $85 non-member
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Sundays
One-On-One Racquetball LessonsWork with one of our highly skilled club pros to help take your game to where you want it to be. Our motivating and knowledgeable instructors take the time to work with you individually to either improve your game or get you started. You can set up a time with your instructor that is convenient for you. From serves to backhands, we’ll help you get your game on!
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Step Up Your GameLooking to take your racquetball game to the next level? Here is your chance to work with Trish Beatty, General Manager/Certified Am Pro Instructor and Jamie DeFouw, Level 4 Personal Trainer, or Clayton Greenlee, Level 2 Personal Trainer, in sessions that include a ½ hour of conditioning and a ½ hour of racquetball skill work. Whether you need strength and conditioning improvements or help with your backhand and serves, we have the ability to help you overcome any weakness you may have on the court. For more information, contact Trish at 414.321.2500.
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Yoga for RacquetballThis class is designed specifically for racquetball players whose sport requires core strength, balance, rotation and a wide range of motion. Class will progress over the 7 weeks in order to help players improve their game.
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Racquetball SocialCome to play… stay for lunch. Meet up with other racquetball players and socialize at the Club Pub.Lunch: $5 per plate
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Third Thursday of every month 11am Racquetball 12:30pm Lunch
Oktoberfest TournamentJoin your racquetball buddies for our Annual Oktoberfest Tournament. Start off the season with some fun on the courts and in the Club Pub. For more information, contact Lee at 262.544.4111 or [email protected]
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October 16-17
Wisconsin State Doubles TournamentJoin hundreds of racquetball enthusiasts from across the state for a weekend of non-stop competition and endless socializing. Stay and hangout with us on Saturday for food, fun and music! All levels of play welcome. For more information, contact Trish at 414.321.2500.
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November 6-7
Swing!GET INTO THE
Calling our racquetball family! We will be hosting a Racquet for Autism tournament to benefit Autism Speaks, a national charitable foundation dedicated to funding research and treatment programs to help children with Autism. As some of you may know, Jack Madlung, nephew and grandson of Jimmy and Jim Crawford, respectively, was diagnosed with Autism in the winter of 2008. The only treatment is one-on-one speech therapy to try to teach children with Autism communication and social skills. Since this therapy is not covered by most health care plans, it falls on the parents and family of kids with Autism to pay for the therapy. Please help us support these families. Join us for the second annual Racquet for Autism racquetball tournament!
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Saturday, September 27
Racquet for Autism
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Swing!Turkey Shoot DoublesJoin WAC Waukesha on Thanksgiving morning for our annual WAC Turkey Shoot Racquetball Doubles. Sign up at the Front Desk around Turkey time! For more information, contact Lee at 262.544.4111 or [email protected].
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Thanksgiving Thursday, November 26
Racquetball End of League PartyThe fall leagues are coming to an end, but let’s keep the fun going. We have made some new friends, found some great opponents, lived through some nail bitters, and the only thing left to do is celebrate our accomplishments. Join us in the Club Pub for light appetizers, drink specials and racquetball camaraderie. Hope to see you all there.
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Thursday, December 17 • 6pm
Candy Cane ShootoutLooking for a fun way to start your weekend? Join us for our round robin-style Candy Cane Shootout. Space is limited. Sign up at the Front Desk.
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Friday, December 18 • 6pm
New Year's Eve Racquetball Doubles ShootoutGet ready to swing into the New Year at WAC Waukesha! This is a don’t-miss afternoon of WAC-tastic racquetball fun and festivities. For more information, contact Lee at 262.544.4111 or [email protected]
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Thursday, December 31
HANDBALLThe Largest Handball Tournament in the MidwestBe a part of the longest running WAC tradition; join us for the 35th Annual Milwaukee Handball Classic, featuring pro players and national champions from all over the country. See the legend. For more information, contact Charlie at 414.241.5489 or Trish at 414.321.2500.
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December 4-6
COURT SPORTS
HOOPS BASKETBALL LEAGUESCompete in one of our competitive adult basketball leagues. Compete for prizes or just for bragging rights. Check your club to find out more details on each league.
5-on-5 Adult Basketball League
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3-on-3 Basketball League
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Thursdays • 7pm7-week League Fee: $25 per player - member $42.50 per player – non-member*
Adult 3-on-3 Basketball TournamentJoin us for our competitive 3-on-3 Basketball Tournament. Play will be 20-minute games, double elimination. Teams will have four players (one sub allowed). Prizes will be awarded to the 1st and 2nd place teams. Visit the Front Desk for more details or to sign up; advanced registration is strongly encouraged.Fee: $5 per player - member $10 per player – non-member*
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WA U WATO S AADULT PICKUP HOOPS/ LEAGUESMondays • 12-2pm, 4:30pm-CloseTuesdays • 12-2pm, 10pm-CloseWednesdays • 12-2pm 6-10pm (Adult BB League – See club for details)Thursday • 12-2pm Fridays • 1-2pm Saturdays • 11-2pm
OPEN INDOOR SOCCERTuesdays & Thursdays • 8-10pm
OPEN PICKLEBALLTuesdays and Fridays • 11am-noonSundays • 9:30-11:30am
PICKLEBALL TOURNAMENTSContact the Sports Team Lead for dates and details.
N O R T H S H O R EOPEN COURTMondays • 11:35-4:55pmTuesdays • 1-4:55pm Wednesdays • 12-4pmThursdays • 12-4pmFridays • 12pm-8:45pmSaturdays • 12-6:30pmSundays • 11:30-4pm, 5:30-6:55pm
OPEN VOLLEYBALLMondays • 8-9:45pm Wednesdays • 8-9:45pmSundays • 4-5:30pm
Menomonee FallsOpen VolleyballWednesdays • 7-10pm
CO
UR
T TIMES
get more fitness, nutrition and club information at www.thewac.com26
CLUBHOUSE Kids'
EVENTSKids’ Warrior ChallengeLet Clayton challenge your kids to a timed warrior obstacle course! There will be groups for kids ages 10-12 and 12-14.Fee: $10 per child
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Saturday, September 12 11am
Zumba Kids JamCome get your groove on it our Zumba Dance Party!Complimentary
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Saturday, September 19 10am-11am
Parents Night OutEnjoy a night out while we watch your children! We will have dinner, play in the gym, go swimming and make crafts. For children ages 3 and older who are potty-trained. Sign up at the Front Desk. Limit 20 kids.Fee: $20 per child $50 for 3 children
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Friday, October 9 5:30-8:30pm Friday, December 11 5:30-8:30pm
Kids’ Clubhouse Halloween PartyJoin the WAC for a ghoulishly good time! Kids will be showing off their costumes, trick or treating through the club and enjoying a spooktacular line-up of fun activities. Watch for more details in the club.
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Kids’ Minute to Win ItKids, put your skills to the test in our Minute to Win It competition. Ages 6-9.Complimentary
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Saturday, November 7 10am
Family Fun in the PoolCome in from the cold and enjoy some family fun in the pool. Bring your beach balls, noodles and pool toys! Dinner will be provided. Sign up at the Front Desk.Fee: $5 per person
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Friday, November 13 • 6-8pm
Thanksgiving PartyJoin the Kids' Clubhouse for a day of giving thanks. We will make turkey crafts, have a mini Thanksgiving treat and share what we are most thankful for.Complimentary
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Wednesday, November 25 9:30am
Kid-Free Holiday Shopping OpportunitiesIt can be difficult to accomplish all of your holiday shopping with your kids. Breathe easier by taking advantage of these Kids' Clubhouse invitations. Just drop the kids off to play during any regular Kid’s Clubhouse hours and shop the day away!Fee: $5 per child per hour
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November 25 – December 23
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November 28 – December 23
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Annual Shopping GetawayCatch those Holiday deals while the children play in the Kids' Clubhouse. Drop your kids off with a packed lunch and do some stress-free shopping. Fee: $20 per child $50 for 3 children
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Kids’ Clubhouse Holiday PartyHope you’re on the nice list because Santa is stopping by the Kid's Clubhouse! Have your picture taken with Santa, enjoy special treats and create a holiday craft. Watch for more details.
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Wednesday, December 16 10am
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Saturday, December 12 10am-12pm
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Friday, December 18 9:30am
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Tuesday, December 22 10am
KIDS' CLUBHOUSE CLOSEDLabor Day • September 7 • Thanksgiving • November 26Member Party – West Allis Only • December 10, 4-8pm Christmas Eve • December 24 • Christmas Day • December 25 New Year’s Eve • December 31 • New Year’s Day • January 1
SUPER
FUN!FUN!FUN!FUN!
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KIDS' CLUBHOUSE
Sundaes with SantaSanta Claus is coming to town and he’s bringing ice cream! Come build your own sundae, get a picture with Santa and a special gift. Watch for details in the Clubhouse.
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Super Hero PartyFly in for this SUPER fun workshop. Kids will learn about comic art techniques, receive instructions on how to draw, and discover how superheroes maintain a SUPER healthy lifestyle through exercise and healthy eating habits. Fee: $30 member | $35 non-member (Includes Blick Art Store Sketch Kit)
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Meet the LarsonsChris, Melissa, Abbey (3) & Lucy (1)
Members since 2009
Thank you, WAC West Allis!
After visiting the West Allis club as a family last November, we decided to make West Allis our home club. I signed up for Personal Training with Ali and loved it. I knew it was the right place for me, but I was a little timid about bringing Abbey and Lucy to the Kids’ Clubhouse. In the past, Lucy wasn’t always the happiest baby in childcare; she would cry the whole time, making it hard to get in a good workout.
On our first day, I spoke with Miss Anne about Lucy’s past experiences. She knew the issue quite well and suggested that we come once a day for two weeks to get her acclimated. Anne was more than correct. Lucy has thrived at the Kids’ Clubhouse and has even become more social outside of the WAC.
The WAC has made a great difference in our lives. Not only have they helped me lose weight and gain confidence, they have also transformed my once shy and not-so-happy baby into a smiling, social toddler. Because Chris and I work different shifts, spending time together can sometimes be a challenge. The WAC gives a place to be together as a family. I am happy to call the WAC West Allis my home; when I drive to the club, I’m excited to work out and the girls both have smiles on their faces.
Thank you, WAC West Allis, for changing this family’s life. We could not be more grateful.
- Melissa Larson
PROGRAMSHealthy Earth, Healthy Home, Healthy You!In this educational children’s program, your child will learn how to practice healthy habits that can benefit the environment around them, the home they live in and the body they live with. Ages 3-5Fee: $50 member | $85 non-member
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Kids Tae Kwon DoSurge Martial Arts has teamed up with the Falls WAC to provide you with full service TaeKwonDo classes for kids. TaeKwonDo fosters interpersonal skills, social etiquette, self-esteem, balance, coordination, strength and agility. To register for this class, visit www.surgemartialarts.com or call 262.229.5443. Ages 6 and up.
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Kids YogaThis class will safely introduce your child to Yoga in a fun and challenging way. We'll bark in downward dog, hiss in cobra pose and flutter our wings in butterfly while we take a Yoga journey that your child will never forget! Fee: $50 member | $85 non-member
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FUN!FUN!FUN!FUN!
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workingwel lAbout the OrganizationWisconsin-based Cousins Subs, a family-owned, fast casual sub shop established in 1972 by Bill Specht and his cousin, is driven by the mission to Believe in Better – both in the quality of food it serves and in the communities it supports. Cousins Subs and its franchisees operate more than 110 sub sandwich shops, providing guests with quality, deli-fresh and made-to-order grilled subs using only the freshest ingredients on its signature bread baked daily.
About HilaryHilary Krekling, corporate supervisor and manager of Cousins Subs Systems People Development Plan, took over management of the Cousins Wellness Program in June 2014. Her goal for the
wellness program is to provide tools and activities to assist every Cousins team member in maintaining a healthy lifestyle to better their quality of life.
Tell us about your wellness programThe wellness program features an activity and a challenge on a given topic once every two months. For example, in May and June the topic was “Nutrition: Time to Eat Healthy!” To support our May and June initiative, we had a nutritionist come in and give a seminar on healthy eating. Our challenge for the month was to hold a “healthy” potluck encouraging all employees to participate.
What are the components of your wellness program?Cousins wellness program is comprised of a variety of components that keep our staff working towards their health goals. We keep an “exercise wall” up year-round where employees move their name on an hours chart to indicate their progress, encourage participation in bi-monthly activities and challenges such as the Wheeling for Healing bike ride and offer a flu shot clinic in fall for employees and their spouses. In addition, we offer incentives such as wellness credits that can be earned each pay period through participating in a wellness activity such as getting an annual checkup.
How has partnering with the WAC helped your wellness program?We began discussions with the WAC about our program and how we could partner with their new facility in Menomonee Falls near our corporate office in early 2014. In April of 2014, we
held our first activity at the club. Through careful coordination with WAC leadership, we’ve been able to set up afternoon activities for our team to participate in classes, workouts and team activities that foster health, wellness and team bonding through physical activities. Our team had a great time and since then we have set up subsequent outings.
What are some key successes?The key to the success of any health and wellness program is
engagement. You can try to push health and wellness information on your employees, but it’s much more effective to create activities and challenges that they enjoy and voluntarily engage in. We value healthy relationships at our Support Center and the program has resulted in team bonding and peer challenges to promote healthy living.
What’s in store for the future?We have been discussing forming a team to participate in a sports league. In addition, we continue to look for key topics and resources to educate our employees and encourage healthy living. Our mission to Believe in Better extends to the health and wellness of our valued team members. The wellness program is helping us to achieve that mission.
For a complete list of Cousins Subs locations, menu offerings and a nutrition calculator that allows guests to customize their subs to the best option for them, visit www.cousinssubs.com.
Did You Know?The Wisconsin Athletic Club now provides preventative maintenance and service repairs on most fitness equipment! The WAC also offers competitive pricing on new fitness equipment for your large or small business, school, condo, apartment or area hotel. For more information, please contact Nick Neitzel at [email protected].
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NUTRITION
NUTRITION SEMINARSAll seminars are one hour in length and complimentary for members and non-members. Please register at the Front Desk.
Heart Healthy Eating: An UpdateA heart-healthy lifestyle is important to your quality of life and can also significantly extend it! We know more every day about what puts us at risk and what to do to reduce those risks. Join Kim for an update on recommendations for heart healthy living and sensible management of risk factors.
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Understanding Carbs: What’s the Real Story?This is probably the most misunderstood nutrient of the moment. Should I be gluten-free? Is fruit bad for me? What is the glycemic index and should it matter to me? These are among the many confusing topics that will be discussed. Bring all your questions!
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Wednesday, September 30 • 10am
Get Real! Find Your Best Personal Eating StyleThis seminar provides an overview of the popular 7-week session with the same name. Eating is not a “one size fits all” activity. If you are not comfortable with your food choices, or if you think you should eat a certain way that doesn’t seem to “fit”, you will benefit from taking a fresh look at how you fuel your body.
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Tuesday, October 13 • 11am
Live Long and Prosper: Eating for Vitality & LongevityUntil we find the fountain of youth, diet and exercise have proven to be the best ways to stave off disease and to lead longer, healthier lives. This class will provide a research-based overview of the most up-to-date nutrition knowledge to promote a long and vibrant life, including specific foods to fight cancer, Alzheimer’s and more.
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Biggest Weight Loss Mistakes Are you struggling to lose those stubborn pounds? Learn about the most common mistakes we make as we try to lose the extra weight. Recipes provided.
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Portion DistortionHave you ever heard the phrase “everything in moderation?” Join Laura for some helpful visual tools to keep portion sizes from getting super-sized. Samples and recipes provided.
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Food for Thought: Mindful Eating & Weight Loss Research suggests moment-to-moment awareness does a better job of helping people control their weight than any diet. Learn how your mind may be your best (and most accessible) tool for achieving a healthy weight as we discuss the fascinating principles behind mindful eating for a more joyful and healthy relationship with food.
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Healthy Holiday EatingIt’s time for holiday parties and lots of yummy food! This seminar will provide tips to help you enjoy everything and still keep on track. Learn tricks to make your recipes healthier!
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PAID PROGRAMSFeeding Kids: Tips for Nourishing Picky EatersBeing a finicky eater is a natural state for young children, but dinner time doesn’t have to feel like a battleground. In this class, learn evidence-based tips and pointers for establishing good mealtime habits, raising adventurous eaters and nourishing your whole family. Recipes and handouts will be provided.Fee: $15 member | $20 non-member
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Tuesday, September 29 • 11am
Slow-Cooker StarsAs cooler weather sets in, we throw on our sweaters and begin craving warm, rich dishes. Let your slow cooker do the work this season as you learn to create comforting, yet nourishing meals in no time! Recipes and samples will be provided.Fee: $15 member | $20 non-member
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Metabolic Testing Event Would you like to know how many calories your body burns? This simple breathing test will give you valuable information that can help in setting realistic goals for healthy weight loss and maintenance. You will also receive a personal meal plan based on your calorie needs. Schedule your appointment at the Front Desk.Fee: $50 member | $65 non-member
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Monday, November 16 • 8:30am-12pm
Get Real - New 7-week Specialty Class!Eating is not a “one size fits all” activity. If you are not comfortable with your food choices, or if you think you should eat a certain way that doesn’t seem to “fit”, you will benefit from taking a fresh look at how you fuel your body. Learn to tune in to your overall needs for a healthier lifestyle.Fee: $50 member | $85 non-member
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7 weeks starting Wednesday, September 16 • 11am
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7 weeks starting Wednesday, September 16 • 5:30pm
Individual Nutrition ConsultationsPrivate nutrition consultations are always available by appointment with one of our registered dietitian-nutritionists.One hour - $45 members | $60 non-membersHalf hour - $30 members | $45 non-membersAsk about special packages.
LOCATION KEY:
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FALL NUTRITION SPECIAL! Schedule any paid nutrition service in September or October and receive a complimentary WAC recipe booklet with your appointment!
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In the
KITCHEN with Kim
get more fitness, nutrition and club information at www.thewac.com
Feel Like a SUPERHERO
EAT
Superfoods contain high levels of nutrients, which are shown in reliable studies to help prevent chronic diseases of aging. Some contain healthy fats linked in studies to lower levels of inflammation in the body. Many are fruits and vegetables and also contain relatively low calorie counts. All have shown benefits for most healthy people.
What a superfood is not: a cure-all for anything that ails you. While healthy food can be powerful medicine, it is only effective when eaten regularly as a part of an overall healthy diet, with adequate sleep, stress management, and physical activity. Don’t expect that single stalk of broccoli to undo all of the damage caused by a regular diet of fast food and sugar!
Lists of superfoods vary, depending on who develops them. They can also be somewhat trendy. Yes, there are several foods that appear on almost everyone’s list, like broccoli or salmon, but there are others that briefly take center stage only to be replaced by the next wonder food. How many super berries have come along in the last several years? We all remember the acai berry. Some studies showed promise, so manufacturers flooded the market with supplements, and then along came the goji berry and the same hype followed. To be sure, both are healthy, but so are blueberries, a superfood long before these newcomers became popular.
With this in mind, the list included here is from the Mayo Clinic. Don’t worry if your favorite superfood is not on this list. If you love cauliflower but hate broccoli, eat cauliflower. Vegetables in general are superfoods. Eat the ones you like and will eat. Try to incorporate more of the foods listed here, knowing there are many others we could have included.
1 Almonds – for fiber, riboflavin, magnesium, iron and calcium
2 Apples – for pectin and vitamin C
3 Blueberries – for phytonutrients and a low-calorie source of fiber
4 Broccoli – for calcium, potassium, folate, fiber and phytonutrients
5 Red Beans – for a low-calorie source of protein
6 Salmon – for omega-3 fatty acids
7 Dark Leafy Greens (Spinach, Kale, Collards) – for vitamins A, B, & C & magnesium
8 Sweet Potatoes and Yams – for a fat-free, low-calorie source of beta carotene
9 Fresh Squeezed Vegetable Juice - for a concentrated dose of assorted vegetables
10 Wheat Germ – for a concentrated source of niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc
What are “superfoods”?
OVEN-FRIED SWEET POTATOES
Fit FactBy the age of 65, individuals who haven’t engaged in exercise on a regular basis may incur a decrease in their muscular
strength level by as much as 80 percent.
Foodfor
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INGREDIENTS■ 4 medium sweet potatoes, peeled and cut into 1/4-inch slices (about 1 1/2 pounds)■ 1 tablespoon olive oil■ 1/4 teaspoon salt■ 1/4 teaspoon pepper■ Vegetable cooking spray■ 1 tablespoon finely chopped fresh parsley■ 1 teaspoon grated orange rind ■ 1 small garlic clove, minced
PREPARATIONCombine the first 4 ingredients in a large bowl; toss gently to coat. Arrange sweet potato slices in a single layer on a large baking sheet coated with cooking spray. Bake at 400° for 30 minutes or until tender, turning the potato slices after 15 minutes.
Combine parsley, orange rind, and garlic in a small bowl; stir well. Sprinkle parsley mixture over sweet potato slices.
The sweet potato
keeps its superfood status in this healthy recipe for oven fries. A sprinkling of grated
orange peel adds a zesty note.
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Wisconsin Athletic Club10840 W. Rogers StreetWest Allis, WI 53227