The Aging Actively The Competitor The Super Parent

Transcription

Jump
for Joy!
The Competitor
Ken Adamec
page 17
The Aging Actively
Jan Schweiger
page 18
The Super Parent
Jill Braun
page 15
ho l i d a y hou r s
n e w y e a r ’ s e v e **
Saturday, December 31, 2011
6:30am-4pm
(West Allis Club still open from Friday)
Sunday, January 1, 2012
6:30am-4pm
(West Allis Club re-opens January 2 4pm)
Ea s t e r *
Sunday, April 8, 2012
6:30am-2pm
(West Allis Club re-opens April 9 4am)
* No Group Fitness or Kid’s Clubhouse
S P EC I A LT Y P r o gram TI M E LI N E
All sessions are 7 weeks in length.
Fee: $50 Members | $85 Non-members
January | February
Registration begins: Monday, December 19
Non-Member Registration begins: Tuesday, December 20
Classes begin the week of Sunday, January 8
March | April
Registration begins: Monday, February 20
Non-Member Registration begins: Tuesday, February 21
Classes begin the week of Sunday, March 4
May | June
Registration begins: Monday, April 16
Non-Member Registration begins: Tuesday, April 17
Classes begin the week of Sunday, May 6
Club Hours:
Sunday 6am–Saturday 8pm
Club Hours:
Monday–Thursday 4am-midnight
Friday 4am–9pm
Saturday & Sunday 6:30am-7pm
Club Hours:
Monday–Friday 4am-midnight
Saturday & Sunday 6am-8pm
General Manager: Heidi Rose
Fitness Director: Mike Carpenter
Group Fitness Director: Renee Salamone
Front Desk Director: Renee Salamone
Fit U Director: Arlene Spencer
Aquatics Director: Mike Carpenter
Kid’s Clubhouse Director: Renee Salamone
Court Sports Director: Ross Fishbain & Stacy
Hanley
Member Services: Andy, Arlene, Michael &
Ross
Fitness: Aaron, Alyssa, Andy, Jeni, Jon, Kathy,
Monica, Nick, Renee & Tony
Greenfield
5020 S. 110th Street
Greenfield, WI 53228
414.427.6500 Fax: 414.427.6507
ON THE C O V ER
Ladies’ tops and jackets provided by
ONE TOOTH Yoga and Active Wear
Business Office
W a u wa t o s a
8700 W. Watertown Plank Road
Wauwatosa, WI 53226
414.443.5000 Fax: 414.443.5007
Waukesha
1530 E. Moreland Blvd.
Waukesha, WI 53186
262.544.4111 Fax: 262.548.8244
** Special Holiday Group Fitness Classes offered
- see schedule; no Kid’s Clubhouse
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West Allis
1939 S. 108th Street
West Allis, WI 53227
414.321.2500 Fax: 414.328.3470
General Manager: Trish Beatty
Fitness Director: Craig Hoxie
Group Fitness Director: Michele Giuli
Front Desk Director: Shawn Balsis-Budney
Fit U Director: Pat Hutchinson
Aquatics Director: Michele Giuli
Kid's Clubhouse Director: Jodi Kruse
Kidz In Shape Director: Jodi Kruse
Court Sports Director: Jamie Defouw
Member Services: Doug, Scott, Tim & Tom
Fitness: Andrew, Ben, Brent, Chris, David,
Jackie, Jamie, Julie, Karina, Megan, Michele,
Mike, Patrick & Rick
n e w y e a r ’ s d ay *
Bayshore Town Center
5716 N. Centerpark Way
Glendale . WI . 414.332.3663
di r e c t ory
Club Hours:
Monday-Thursday 4:30am-10pm
Friday 4:30am-9pm
Saturday & Sunday 6am-7pm
General Manager: Molly Anderson
Fitness Director: Pam Muellenbach
Programming Director: Nicole Ford
Group Fitness Director: Irish Jewell
Front Desk Director: Seth Harrison
Fit U Director: Emily Lopez
Aquatics Director: Pam Muellenbach
Kid’s Clubhouse Director: Jenni Stremcha
Member Services: Jodi, Kim, Laura & Seth
Fitness: Blue, Correen, Dean, Don, Irish,
Laura, Nicole, Shannon & Troy
Massage Therapists: Angela, Kelly, Natalia,
Rachel & Steve
10840 W. Rogers Street
General Manager: Anne Kulikowski
Fitness Director: Brian Hyland
Group Fitness Director: Kim Pieronek
Front Desk Director: Deb Shook
Fit U Director: Shawn Lukach
Aquatics Director: Gail Loppnow
Kid’s Clubhouse Director: Tracy Schultz
Court Sports Director: Mark Baumhardt
Member Services: Kristin, Piper, Shawn & Susan
Fitness: Angie, Ashley, Craig, Cuyler, Dan, Darcie, Dawnkristi,
Erin, Karee, Karl, Kaz, Kim, Janet, Jeremy, John D., John T.,
Jordan, Leanne, Matt, Scott, Shem, Steve, Travis & Tina
Massage Therapists: Andrea, Holly, Jeanne, Kim, Lisa, Mark &
Michelle
Downtown
411 E. Wisconsin Avenue 6th Floor
Milwaukee, WI 53202
414.212.2000 Fax: 414.212.2007
Club Hours:
Monday-Thursday 5am-10pm
Friday 5am-9pm
General Manager: Ian Casmer
Fitness Director: Lottie Kapitz
Group Fitness Director: Jason Kaprelian
Front Desk Director: Anna Gigstad
Fit U Director: Kelly Bjornstad
Member Services: Hubie, Philip & Ryan
Fitness: Al, Amanda, Biz, Eric, Guillermo, Jamie, Julio,
Kate, Kelsiejane, Lauren, Ricky, & Ryan
Massage Therapists: Annie, John & Katherine
North Shore
7601 N. Port Washington Road
Glendale, WI 53217
414.228.2800 Fax: 414.228.2809
Club Hours:
Monday-Thursday 5am-10pm
Friday 5am-9pm
General Manager: Derek Deprey
Fitness Director/Programming Director: Nicole Wille
Group Fitness Director: Sarah Bromann
Service Director: Alan Markos
Fit U Director: Rachel Deprey
Kid’s Clubhouse Director: Becky Krueger
Front Desk Director: Darin Sense
Aquatics Director: Sara Brugman
Events Director: Mary Beth Keller
Massage Director: Eric Gresham
Member Services: Alan, Eric, Julie, Mary Beth & Sara
Fitness: Adam P, Adam W, Brandon, Craig, David, Janet,
Jen S, Jenny, Jules, Julie, Kara, Kevin M., Kris, Matt, Megan,
Mike, Nikki & Sam
Massage Therapists: AnnMarie, Catrina, Ina, Jana, Jeff,
Jessica & Maura
414.328.1300
Selected photography provided by Mike Krukowski, www.mikekrukowski.com
Fax: 414.328.2640
to members
As we look forward to a New Year, it is our practice to look back
on the one we’re saying goodbye to. You may be interested
to know that industry research conducted annually reporting
on member visits to health clubs continues to trend upward.
Wisconsin Athletic Club members are no exception. Despite
all the demands on your time and attention, you managed to
squeeze in a couple more visits last year. Impressive…bravo
and thank you!
One of the best things about a New Year is that clean slate, fresh
start optimism all of us share. We’re eager to suit up and tackle
those pesky resolutions…again. Here’s a simple suggestion.
Re-think that annual list and put this at the top: I will get to the
club just one more time…a week, a month; whatever you can
manage. You’re already on a bit of a roll, so the timing is perfect
and the payoff is substantial. It’s a nearly full-proof means to
any health and fitness improvement end. How do we know?
We see it and you tell us about it all the time. Just read any of
the stories featured in our Magazines and on our website and
you’ll see what we’re talking about. Without exception, regular,
life-long exercise is that bit of magic that helps us live active,
engaged, positive, joyful, glass is always half-full lives.
It’s also nomination time for the 2nd Annual Keith Nygren
“Making a Difference” Award. Once again, we are seeking
nominations for recognition at our employee WAC-Y Awards
event held every year in Spring. Help us by sharing your story
about a WAC employee and how they made a difference in your
life. Last year’s recipient, Hubie Krawcyzk, WAC Downtown,
continues to inspire those around him and live WAC’s mission
to “make a difference in people’s lives”. Nominating is easy, just
visit thewac.com/nominate or ask any General Manager for a
nomination form.
Here’s to 2012. Bring it…we are ready!
Keith
Ray
Chez
the
memo
WAC
Volume 12, Number 1 • Winter | Spring 2012
in th is iss u e:
MAC/WAC4
Group Fitness
5
What’s your
Real Age?
page 7
8
Fitness
Get Social14
Jump for Joy 15
Court Sports
20
Aquatics 22
Now
Working Well 24
Massage
26
Kid's Clubhouse27
Making a Difference28
Food for Thought
31
S howing!
Video lineup. . .
Gym Toys…BOSU
Visit thewac.com/gymtoys..................story page 9
3
mind body
nsi
ub
cl
18 8 2 MIL
W
co
n at h l e t i c
The
MAC
WAC
Day!
Calm the mind and strengthen the body with a variety of
complimentary classes and demonstrations in celebration of mind/
body classes and training including Yoga and Pilates. Explore the
possibilities...Namaste!
February is National Heart Month
Look for this icon
and find articles, tips, events and recipes all
tied to keeping your heart healthy. Since 1963, February has been
celebrated as American Heart Month to urge Americans to join the
battle against heart disease. Since 2004, February also has been the
signature month for the American Heart Association's Go Red For
Women campaign and the message that heart disease is not only a
man's problem. And don’t forget to mark your calendars for National
Wear Red Day on February 4!
Join our Massage Therapists as they help you celebrate Valentine’s
Day with massage events that will surprise and delight! See details on
page 26.
WAC celebrates Mardi Gras! Watch for details on activities planned
the week of February 21.
March is National Nutrition Month
In this month’s “Food for Thought”, Kim Flannery, WAC ‘s Nutrition
Director, tells you how to “go green” in the kitchen and shares a
recipe you’ll want to try!
April is busy in the Kid’s Clubhouse
W
January 21 is
W
1976
UB
CL
Ca l endar H i gh l i ghts
wis
Around
the
KEE ATHLETIC
AU
as our littlest members enjoy Easter activities and celebrate Earth Day
learning about the earth’s gifts and our environment.
The Milwaukee Athletic Club features some of the
finest dining, guestroom, social events, and networking
opportunities available anywhere in the city.
We invite you to discover all the MAC WAC advantages
through an exciting new membership option
featuring…
Wisconsin Athletic Club
■ Six Club Usage
■ Fit University
■ Group Fitness Classes
Spin, Yoga, Pilates, Water Classes and so much more!
■ Open Court Time
Racquetball (WA, WK)
Basketball Volleyball (WA, WK, T, NS)
■ Locker & Towel Service
■ Member Events & Workshops
•
•
•
Milwaukee Athletic Club
■ Creative networking activities sure to increase your connections
■ Impressive social calendar offering tickets to sporting and theater events
■ Casual, formal and al fresco dining & beverage service
■ Convenient private meeting rooms accommodating 2 – 500 people
■ On-site catering services
■ Sixty “home away from home” hotel rooms for members and guests
■ Valet parking $1/hour
■ Evening downtown shuttle service
■ Reciprocal club network offering 100+ clubs around the world
■ Golf reciprocal clubs around the state
For more details, contact any WAC
Member Services Representative.
4
get more fitness, nutrition and club information at www.thewac.com
Y
Yoga
Outside-In… a Healthier You!
Although practiced for 5,000 years, it is within the past decade
that Yoga has experienced a surge in popularity among
medical professionals and celebrities alike. Health clubs and
Yogis have long touted the benefits as being limitless and
many practice yoga for stress relief, strength, and increased
flexibility. Of particular interest, research is now indicating that
yoga can also help with insomnia, heart disease, high blood
pressure, depression, arthritis and chronic pain disorders. And
increasingly, Doctors are finding that patients can see results
in as little as 8 weeks of regular practice. This research has
recently been noted on medical websites such as WebMD as
well as the American Council on Exercise (ACE). Yoga in all
forms uniquely develops the mind (work-in) and body (workout) connection with impressive results:
By Irish Jewell
Personal Trainer & Group Fitness Director
WAC Greenfield
symptoms of asthma? Do you want a high energy class to help
you keep your focus and promote the production of oxytocin?
Are you an athlete looking to improve your performance? Or
perhaps you’re interested in improving your posture and want
to alleviate back pain. Whatever your goal, there is a Mind/
Body class at the WAC waiting just for you. Join us for the following Mind/Body Events and explore your options. Watch for
details in the clubs!
mind body
WAC Mind-Body Day
January 21, 2012
Specialty Class
“Try It” Weeks:
Work-Out Benefits…
• Improved Balance, Posture, and Flexibility
• Increased Strength and Stamina
• Enhanced Cardiovascular Endurance
• Higher Energy
• Healthy Weight Management
• Better Sleep
• Delayed Aging
January 2-7 and
February 26-March 3
Work-In Benefits…
• Healthier Blood Pressure and Pulse Rate
• Improved Circulatory and Respiratory Health
• Stronger Immune System
• Improved Gastrointestinal Functions
• Reduced (or alleviated) Chronic Pain
• Reduced Stress, Anxiety, and Hostility
• Heightened Concentration, Memory, and Attention
• Enriched Sense of Well-being, Calmness, and Positive Outlook
Not sure where to start? Choosing the right style of Yoga class
is similar to shopping for a new pair of shoes. It’s safe to say
that when looking for new footwear, most of us don’t purchase
the first pair we find. Because there are many different styles
of yoga, finding the right fit for you is much the same. That’s
why you’ll find a myriad of classes and teaching styles, each
with a unique approach as determined by the Instructor’s
background, training, personality, approach, and focus.
Your personality will also help you choose what style. Do you
want a gentle approach with a focus on breathing to help ease
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
5
cycle
bodyworks
Muscles In Motion
Join Mary Spidell and Kat Ionson, Certified
Parkinson’s Exercise Instructors, for this class
focused on gaining muscle control, improving
strength and balance, and regaining confidence
in your body to help slow the progression of
Parkinson’s Disease.
Fee: $50 members | $85 non-members
Mondays • 11am with Mary
Thursdays • 10am with Kat
Triple Threat
Abs, Arms & Glutes
This course is designed to help you to tone, pump
and tighten the 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!
Wednesdays • 6:30pm
Tuesdays • 7:30pm
Transform
Transform is a total body workout that incorporates
different techniques utilizing the ballet barre, free
weights, and mat work. This class will lengthen,
stretch, tone, and sculpt to give you that long and
lean dancer body that you have always wanted
without feeling like you have two left feet!
Fee: $50 members / $85 non-members
Cardio Combat
Join this high-intensity class featuring a
combination of agility, sports conditioning, boxing
and kick boxing set to adrenaline-pumping music.
Fire up your fat-burning potential as you increase
strength, improve posture and coordination, and
reduce stress! All fitness levels welcome.
Mondays • 5:30pm
Tuesdays • 4:30pm
Wednesdays • 12noon
Thursdays • 6:15pm
Fridays • 6am
Tuesdays • 7pm
Want to improve your rear view? Join Monica
for this 1-hour heart racing, back-side busting,
adrenaline pumping Spin class designed to sculpt
your glutes and burn some major calories. In this
interval format, you’ll be working on the bike to fireup your heart rate and off the bike for a variety of
targeted moves to lift, tone and tighten your rear!
Fee: $50 members/$85 non-members
Thursdays • 9:30am
groove
Break Dance 101
Here’s your chance to learn the body movements
and footwork that form the foundation of Break
Dancing. Feel the energy, be challenged, and
have fun while burning some major calories and
developing lean muscle mass. Ready...break!
Thursdays • 6pm
Flirty Girl Fitness
The ultimate sexy, fun cardio dance party! We
take our moves straight from the hottest videos
and coolest dance floors and incorporate them
into fat burning, super-fun, easy-to-follow routines
to provide the perfect combination of cardio and
strength training. You will feel like you are part of
a music video!
step
Extreme Ramp
Ramp up your results with this progressive cardio
and strength training class that combines slanted
risers with Step benches to create a challenging and
varied workout. This fast-paced cross training class
takes you from interval training to strength training to
a core workout with weekly challenges mixed in.
January 21 is WAC Mind/Body Day…
check for details in your club!
Mindful Meditation
Meditation offers numerous benefits by calming and
centering the mind, relaxing the body, and balancing
the emotional system. This course will explore 4
key meditation principles, includes a weekly guided
group session, and provides you with a variety of
tools to help establish a regular practice. Dress
comfortably and feel free to bring a cushion, pillow
or blanket for the guided meditation portion.
Saturdays • 10:30am
Yoga Training
Join WAC Greenfield Personal Trainer, Correen
Schuebel, and make the mind/body connection
in this class that incorporates Yoga principles
as you train to gain flexibility, strength, postural
awareness, and balance.
Tuesdays • 7pm
BOGA
This high-intensity class features a combination
of strength, cardio, and yoga using the BOSU
Balance Trainer, a multi-dimensional training
devise that integrates core, strength, and balance
training. This progressive class challenges you to
take your whole body workout to the next level.
All fitness levels welcome.
Saturdays • 9am
One-on-One Yoga & Pilates
Has your Yoga or Pilates workout become
routine? Discover how to improve results with
personalized One-on-One training with a WAC
Trainer. Geared toward a better understanding of
technique, increased challenge, or simply adding
variety, a WAC Trainer will design a program
specific to your Yoga or Pilates goals. Break from
your routine and find more! For details or to
schedule a session, contact:
Tuesdays • 5:30pm
Irish Jewell ([email protected])
Sarah Bromann ([email protected])
kickbox martial arts
Tae Kwon Do
Explore this martial art that focuses on kicking
and blocking as you learn powerful hand strikes,
blocks, kicks, and traditional forms used for selfdefense. Through various drills, you will also
develop coordination and confidence as well as
improving overall physical conditioning.
6
mind body
Hard Butts and Handlebars
Tuesdays • 6:30pm and Fridays • 9:30am
cardio
Sign up at the Front Desk for
all 7-week Specialty Classes.
multi-sport training
Tri Fit
Take the next step in your triathlon training. This
class is designed for the beginner to advanced triathlete and focuses on improving your time, stroke
and endurance. Sign up at the front desk.
Coming in March
Tuesdays • 9-11am • Starting in January
g rou p f i t n e s s
events
Specialty Try-It Week
Take a complimentary 30-minute sneak peek at our upcoming Specialty
Classes. Check the club for dates and times and go ahead…try it!
January 2-7 and February 26-March 3
Girls Night In…Go Red Style!
You’re invited! Help us celebrate National Heart Health Month and join
us for our 2nd annual Girl’s Night In! Join WAC Greenfield for a heart
healthy Vinyasa Yoga class followed by the movie “Crazy, Stupid, Love.”
Kick back, relax and enjoy some crimson themed refreshments, snacks
and girlfriend time.
Fee: $10 member / $15 non-member.
WEST ALLIS PROGRAMMING
Winter/Spring Schedule starts January 2 and runs through April 27
Friday, February 17 • 6pm
Midnight Sports Presents…
Take the Leap!
Bring a friend to any Group Fitness Class on a day that only comes
around every four years. During these extra 24 hours, we will be
showcasing a variety of group fitness classes and social activities. Get
the most out of this extra day…and bring a friend!
Indoor Coed Volleyball
Mondays • Midnight
Join us for pick-up volleyball on the racquetball courts, played tournament
style. 2 on 2, 3 on 3…the number of people playing dictates the style of
game each week. No need to sign-up…just show up and play!
Wednesday, February 29
Late Night 2 on 2 Basketball League
Mardi Gras Madness!
Tuesdays • 10pm – 1am. League runs January 17 – March 13
Fat Tuesday Fun
Join us for this 7 or 8 week league plus playoffs. Teams consist of two
players plus a sub. You’ll be playing two, 10-minute halves per game.
Put your own team together or we can place you (may have one nonmember as a teammate). Fee: $10 per player
Every class is a PARTY! Join all the fun as we celebrate Mardi Gras with
beads, masks, and zydeco music! The party continues on with drink and
food specials in the Club Pub.
Tuesday, February 21 • 5-9pm
Second Chance Volleyball for Early Risers
Fat Tuesday…the day after!
Wednesdays • 11pm
Mardi Gras fun continues Downtown with a showcase of Group Fitness
Classes ranging from unique cardio formats to traditional mind body
workouts - sure to help work off any Fat Tuesday “fun”. Let’s keep the
celebration rolling group fitness style…beads welcome!
Join us for pick-up style volleyball at 11 and stick around for…
Midnight Sports | Game Night
Join us for tons of late night fun…volleyball, dodge ball, ping-pong,
movies, Poker, Wii…multiple options every week!
Wednesday, February 22
Late Night Toning and Conditioning
Wednesdays • 12:30am
Instructor Training Program
Work at your own pace, but be ready to work! We’ll be using all areas
of the club in this intense late-night conditioning class. All fitness levels
welcome.
What’s your Real
Do 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.
Age?
Contact Julie Crowley for details at 414.321.1300 or [email protected]
Class formats to be announced in February!
Want to discover whether your body’s Real Age
is less than the number of candles on your last
birthday cake? Visit thewac.com/realage and
take the Real Age mini-quiz!
LOCATION KEY:
West Allis
Waukesha
Greenfield
Watch for details in the clubs or visit thewac.com/groupfitness
Begins the week of March 4, 2012
Wauwatosa
Downtown
North Shore
All WAC locations
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fitness
Check out these
Advanced Training
Classes
offered at select clubs on a “Drop In” basis…
just show up, sign in, and head for class!
Class fees range based on length of class
and level of Trainer. Check with your club’s
Fitness Staff or Concierge Schedule for class
days, times and fees.
Extreme X
Join the craze! This class takes traditional interval training
to a new level by combining long bursts of maximum
intensity exercise with short periods of rest. Workouts
include cardio and plyometric exercises with intervals of
power, resistance, strength and core training. Remember…
the more variety you include in your workout, the better
and faster your results will be. Watch for details in the club.
Hard Core
Are you hard core? Join WAC’s Trainers for this 45 minute
class and find out for yourself! Each class will focus on a
different element of fitness, giving you a total body workout
and pushing your fitness level to the limit. This advanced
class is designed for the experienced exerciser who has
been working out consistently for at least three months.
Fusion
Burn 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!
Snake Bite
Put a little bite in your workouts with these one-hour
sessions featuring ViPR. Join Pam Muellenbach as she
helps you sink your teeth into one of the hottest new
workouts currently out there. Working out with ViPR
combines strength training with functional training and
quick movements. Get ready to lift, drag, pull and jump
yourself into a new and stronger YOU!
TRX Meets Kettle Bells
Join Troy Dega for an intense hour using both TRX training
straps and Kettlebells. This dynamic combination will help
you increase 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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Hard Core Basics Seminar
Learn the basic exercises on all the advanced
training equipment used in Hard Core classes.
Let us help you get comfortable with using TRX,
kettle bells, super bands, and battling ropes.
Tuesday, February 14 • 6:30pm
Saturday, February 18 • 11am
Hard Core Physical Fitness
Test
Take the Hard Core Challenge and test your
strength, power, and endurance. Compete against
yourself and others for top honors and prizes like
Hard Core Training Sessions, Personal Training
and Massage. Watch for event and prize details
in the club.
Monday, January 9 & April 9 • 12pm
Wednesday, January 11 & April 11 • 5:30pm
Saturday, January 14 & April 14 • 11am
*Congrats to August 2011 Hard Core Fitness Test
winners Julie Reno and Randy Meadows!
Downhill Sport Training
Attention skiers and snowboarders! Improve
your skills, limit your soreness and decrease your
chance for injury by working with a Personal
Trainer! Develop core strength, muscular and
cardiovascular endurance, and work on your
balance to make sure you’re ready for the slopes!
Watch for details in the club.
New Year, New You
Bootcamp
Shake off the post-holiday ho-hums and kick
start the New Year with our New You Bootcamp.
Re-energize, challenge your limits, and watch
your sense of accomplishment soar as you
achieve the body you’ve always dreamed
of. Bootcamps remain a highly effective way
to produce impressive results and in just 10
weeks, our participants lose an average of 3-4%
body fat, 5-10 lbs. and 2-3 inches around their
waist and hips. Class times vary and space is
limited to 8 people…sign up early to get your
spot! BONUS…we’ll be awarding a PRIZE
to the person losing the most overall body fat
percentage, weight, and inches. Class meets one
time/week for 10 weeks. Starts week of January
9.
Tuesdays • 5:30 - 6:30pm
Fridays • 5:30 - 6:30am
quick
tip
Crunched for time?
Try this…
By Lottie Kapitz
Fitness Director/Personal Trainer
WAC Downtown
· While waiting at a stoplight, engage
your abs by pulling your navel back
towards your seat and hold it for the
duration of the red light. Remember to
breathe while doing this!
· Finally get to watch a little TV?
Get into a plank position during
commercials and see how long you
can hold it. Again, remember to
breathe - it’s natural to want to hold
your breath. Better yet, turn it into
a contest with your significant other,
friends, or even yourself!
Frosty 5K
Don’t miss the fun! Bring the whole family to
Frame Park in Waukesha to enjoy this annual 5K
Walk/Run. Registration forms are online at www.
janboree.com or you can register at any WAC
location. For more information contact Monica at
262-544-4111 or [email protected]
Saturday, January 21 • 1pm
Beach Body Bootcamp
Believe it or not, Summer will be here sooner than
you think! Let WAC Trainers help you get your
body beach ready as you join fellow classmates
to accomplish feats you never thought possible.
Each small group training class is progressively
challenging allowing you to see measurable
improvements in your strength, endurance and
ultimately, your body. As an added bonus, the
person who loses the most weight and inches will
receive a gift certificate to Victoria’s Secret. This
10-week class begins the week of the week of
April 11. Space is limited to 8 people…sign up
today! BONUS… the person who loses the most
weight and inches will receive a PRIZE. Class
meets one time/week for 10 weeks. Starts week
of March 26.
Tuesdays • 5:30pm
Fridays • 5:30am
!
s
y
o
T
GYM
By Lottie Kapitz
WAC Downtown Fitness Director
BOth Sides Utilized
Funny Name, Seriously Effective!
You’ve probably seen people using them around the club.
Perhaps you’re even a BOSU pro. But maybe you’re just a
little intimidated by this popular gym toy. Let’s start with a
little BOSU history. The BOSU first made its debut in 2000
and has grown to become one of the most popular
gym toys found in the club today. BOSU
started out as an acronym meaning
“BOth Sides Up” because you
can perform exercises using
both sides of the BOSU.
Today, the title has
evolved to mean “BOth
Sides Utilized”.
Incorporating
the BOSU in your
workouts will help
you develop agility, strength,
balance, and speed. These are all essential components of
functional exercise, which can take your fitness to a whole
new level! Unlike traditional weight training, using a BOSU
creates a multi-functional approach to getting fit. It will help
you incorporate muscle movements and ranges of motion
that are unlikely achieved by sitting on a stationary weight
machine. Think about how often in life you have to sit down
and then push something that weighs anywhere from 20 to
100+ pounds away from your body (such as the chest press
machine). Not too often, right? Although weight machines
have their place in fitness training, you will burn more calories
and strengthen more muscles simultaneously if you perform
a similar exercise on the BOSU (such as a pushup). In other
words, the BOSU will help you work out smarter, not harder!
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
BENEFITS OF BOSU TRAINING:
• Increase agility
• Improve balance
• Enhance functional strength
• Improve speed in other areas
• Recruit more muscle fibers
• Accomplish goals in a shorter
amount of time
• Burn more calories than most traditional weight
training regimens
It’s scientifically proven that
muscles will respond better to exercises that “shock”
them, so the next time you are in the club, step outside your
comfort zone and step on a BOSU! Our Fitness Staff are well
educated about the benefits of BOSU and can show you some
effective exercises that will spice up your regular workout
routine. You are sure to reap the benefits immediately, and it
will definitely bring some excitement and new challenges to
your workout!
Now
S howing!
Video lineup. . .
For a video demonstration visit thewac.com/gymtoys
Downtown
North Shore
All WAC locations
9
O
K
Rthat Body!
C
2
3
4
By Renee Salamone
WAC Waukesha Group Fitness Director/Personal Trainer
Why do we continually browse iTunes looking for the perfect workout
song? You probably don’t need an exercise scientist to tell you that music
makes exercise more enjoyable, but what is music’s true effect on physical
performance? According to a study conducted by Len Kravitz, Ph.D., Program Coordinator of Exercise Science and a Researcher at the University
of New Mexico at Albuquerque, there are four primary conclusions that
can be drawn from the numerous studies that have tried to explain music’s
facilitation of, and impact on, exercise performance.
1
Music reduces the feeling of fatigue allowing the exerciser to work out
for longer periods of time.
Music boosts spirits.
Music produces a relaxation response which can help you push
through some of the more uncomfortable feelings of an exercise.
Music rhythms improve motor coordination.
Generally, upbeat music with strong rhythms enhances cardiovascular
exercises like biking, running, spinning or brisk walking. The music’s beat
forces the exerciser to match their pace and time with that of the music’s
tempo. Of course, your favorite Group Fitness Instructor takes full advantage of music’s impact on both your workout intensity and enjoyment - it’s
probably one of the reasons you like their class. When choosing the best
exercise music to fill your iPod or MP3 player, you’ll want to pick music that
has a distinct rhythm that works with the type of exercise you are doing.
Ideally, the song’s beats per minute should correspond to the heart rate you
want to achieve during your workout . American Council on Exercise (ACE)
provides some “beats-per-minute” (bpm) targets for three basic activities:
Power Walking: approximately 137 – 139 bpm
Running: approximately 147 – 169 bpm
Cycling: approximately 135 – 170 bpm
Take if from the experts, if you want to boost your results and your mood,
tune in, turn on and listen to the music!
health Big
Coaching… Big Picture Approach Yields
Not sure what a Health Coach is? Health Coaches are
trained professionals who provide guidance in helping
define your overall health goals, creating action plans,
and then putting those plans into action. The success
of Health Coaching comes through the collaborative
experience and the confidence that develops between
you and your Coach. It starts with a step-by-step
approach that includes:
• Determining your overall health and then identifying the
areas that need to be addressed. This can range from
stress management, lack of physical activity, poor eating
habits to poor sleeping habits…basically anything that is
affecting your health.
• Putting first things first, the list is then prioritized and
specific goals are set along with benchmarks and timing
targets.
• The next crucial step is the action plan. Both you and
your Coach must agree that the plan is both doable and
achievable.
• On-going support comes in the form of weekly meetings
to celebrate successes and hold you accountable to
your goals. And, like any successful plan, challenges are
identified and modifications are made along the way.
• Through your commitment to action and the leadership
provided by your Health Coach, success will become a reality!
10
“
Results
Meet WAC’s Health Coaches…
Craig Mellendorf and
Lauren Maxwell
WAC North Shore Health Coach, Craig Mellendorf, has
been coaching his entire adult life. His background
includes 25 years of successful sports coaching in
volleyball, basketball and tennis. Craig has always
focused on good health for his athletes which served
as the catalyst for him to make the move to Health
Coaching. Craig believes that the health coaching
approach helps clients achieve health goals that are not
met through exercise alone.
Simple steps over time can achieve dramatic results.
~ Craig Mellendorf
Downtown WAC Health Coach, Lauren Maxwell,
discovered in her coaching journey that when clients
encountered stress, activities such as yoga and
meditation were just as important as diet and exercise.
Her approach is to help you develop a deeper
understanding of the foods and lifestyle choices that
work best for you and implement lasting changes that
will improve your energy, balance and health.
“
… everything is food - healthy relationships,
a fulfilling career, regular physical activity and a spiritual practice are all
essential forms of nourishment.
~ Lauren Maxwell
Got
Heart?
By Pam Muellenbach
WAC Greenfield Fitness and Aquatics Director/ Personal Trainer
What goes through your mind when you see someone wearing a
Heart Rate Monitor? Maybe…“WOW they must be training for
something intense”? That might be true, but that same heart rate
monitor could be the answer to maximizing your workout time,
notching up effectiveness, and most importantly, getting better
results. Whether you are new to working out or a seasoned
exerciser, everyone can benefit by using this highly effective
gadget. Consider these benefits:
1
Improve Your Health
You don’t have to be a serious athlete to benefit from wearing a
heart rate monitor when you exercise.
Whether you exercise to burn fat
and calories, feel energized,
or strengthen your
cardiovascular system, your
body needs to work at the
right intensity.
3
Make the Most of Your Time
If you’re balancing a crazy schedule and know that your time is
limited at the WAC, a heart rate monitor can help you maximize
your workouts and notch up results. Monitoring your heart rate
permits you to set your pace without wasting time.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum
heart rate: The aerobic zone will improve your cardiovascular
and respiratory system AND increase the size and strength of
your heart. This is the preferred zone if you are training for an
endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum
heart rate: Benefits of this zone include an improved VO2
maximum (the highest amount of oxygen one can consume
during exercise) and thus an improved cardio respiratory
system, as well as a higher lactate tolerance ability which
means your endurance will improve and you'll be able to
fight fatigue better. This is a high intensity zone burning
more calories, 15 % from fat.
4
Healthy Heart Zone
(Warm up) --- 50 - 60%
of maximum heart rate:
The easiest zone and
probably the best zone for
people just starting a fitness
program. It can also be
used as a warm up for more
serious athletes. This zone has
been shown to help decrease body
fat, blood pressure and cholesterol. It
also decreases the risk of degenerative
diseases and has a low risk of injury.
2
Lose weight
A heart rate monitor can tell you if you are exercising hard
enough or even too hard. To lose weight, you want to be between
60-70 percent of your maximum heart rate. Not only will you lose
weight by monitoring this, but this will also allow for your body’s
metabolism to improve.
If you have questions or would like more information on heart
rate training, contact your club’s Fitness Director and they’ll
guide you toward heart healthy workouts.
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate:
This zone provides the same benefits as the healthy heart zone,
but is more intense and burns more total calories. 85% of calories
burned in this zone are from fat!
LOCATION KEY:
West Allis
Waukesha
Greenfield
Exercise Safely
Those who regularly exercise with a heart rate monitor can
quickly notice if there is something wrong. If your heart rate
is higher than you would expect it to be, it may be a sign that
you are getting sick or a precursor that there is something
more going on. A heart rate monitor is a great tool to increase
awareness and help monitor your overall health.
Wauwatosa
Downtown
Heart Healthy Week
Have a little heart! Take care of yourself by participating
in blood pressure screenings, healthy snacking, heart rate
training and more! And be sure to enter our raffle for a Heart
Rate Monitor… drawing will be held at the end of the week.
February 6 - 14
North Shore
All WAC locations
11
9
TRX Training
Change the way you train! TRX (Total Resistance Exercise)
training will challenge your body to improve strength, balance,
flexibility and core stability. This revolutionary training uses
leveraged bodyweight exercise on the TRX straps to transform
every skill level and age. Ask any Fitness Staff for details on fees
and how to sign up for Small Group or One-on-One Training.
St. Paddy 5k
Run For Their Life
Join us for a scenic 5k Run/Walk through Glendale to benefit
the Glendale Police Dept. Armor Fund! Event begins at Glendale
Police Dept. and ends at WAC North Shore where participants
will enjoy live music, Irish dancers, corned beef and Guinness
(age 21). Race fee includes a long-sleeved shirt from One
Tooth, running bib, water bottle, food and beer. For event details
contact Mary Beth Keller ([email protected]).
Event Fee: $35 members | $45 non-members
Saturday, March 17 • 9am
OutFITT
Get ready for an adventure! We’re taking this high energy,
calorie burning Group Training program outside. Our Trainers
will inspire you to band together with fellow participants to
achieve your fitness goals in these Bootcamp style sessions.
Join us for a fun outdoor challenge as we tag team an endless
variety of strength, endurance and speed training activities
designed to get results. Make the most of your summer and
get out there! All fitness levels welcome. Watch for details on
fees and program start dates in the club.
Golf Conditioning Workshop
Tired of the long Wisconsin winters ruining your handicap? Join
Personal Trainer Adam Witt to learn the latest training techniques
hitting the PGA and LPGA tours. With a little hard work, you’ll
be hitting the links with newfound power and athleticism. Don’t
let the snow stop you from working to split fairways come
spring! Sign up at the front desk.
Wednesday, February 29 • 7pm
SHAPEUP!
Shape Up is a 12-Week Program designed to help you lose weight,
learn to eat healthy, develop workout skills, and have fun in the
process. Included in the program are Personal Training sessions,
Program Book, Nutrition Guidance, Organized Weekly Workouts
and all the benefits and support of working with a group. Shape
Up continues to change lives by giving you the tools and support to
lose weight and live healthy…for the rest of your life!
Info meeting on Thursday, January 5
Program start on Tuesday, January 17
For more details and fees, contact Erin Murphy (emurphy @thewac.com)
Kick Off Program January 18
Sessions begin January 23
For more details and fees, contact Kara Farage ([email protected])
*Bonus! Includes one complimentary month of WAC BodyBudget Program
Here’s what Shape Up program
participants are saying…
“Shape Up provides all the tools to kick-start a healthier lifestyle,
whether your priorities are exercise, nutrition, or both. In just 12
weeks I was measurably more healthy, and developed the skills and
confidence to continue an amazing journey to better health. “
~Debra Weiner, WAC Tosa Member/Shape Up Participant
“Since starting Shape Up, I have lost 20 pounds and at least that many
inches, marking the half-way point to my goal. It took me a long time
to want to fight this hard, but I am finally committed to this journey. You have to love yourself enough to keep promises to yourself, just
like you do for everyone in your life that you love.”
~ Judy Brunette, WAC Tosa Member/Shape Up participant
Personal Trainer Development
Program
Have you ever considered a career as a Personal
Trainer? Join us to explore the fundamentals of
becoming a WAC Personal Trainer from our very own
fitness staff. Learn from WAC’s top trainers how
to conduct sessions including cardio, weightlifting,
and proper stretching. Find out how to make your
passion a career! For more information, contact
Pam Muellenbach, WAC Greenfield Fitness Director
414.427.6500 or [email protected].
7-week Program starts March 7, 2012
12
Challenge
Want to jump start your weight loss plan? Join WAC Greenfield’s
ultimate 12-week partner weight loss challenge and let our Trainers
guide you to success. Program includes nutrition counseling,
10-one hour group training sessions, a t-shirt and more! With the
support of your team and the guidance of your Trainer, you can
successfully lose weight and be accountable to the person who
matters most…YOU!
Contact Nicole Ford for details ([email protected]).
February 19 – May 12
TRAINING
Level 1
corner
A 6-pack of
Front Plank – 2 sets/30 seconds
By Brian Hyland, WAC Wauwatosa Fitness Director
Abdominal training is always a hot topic in the
fitness industry. No matter what your fitness
goals, it is a staple in most exercise programs
– and for good reason. You’re thinking
6-pack, right? Think again. The real function
of your abdominals is spine stabilization - it’s
the reason we stay upright instead of falling
forward when we walk. Many people do
a few crunches or sit-ups and call it a day.
This type of movement is spine flexion – very
different from spine stabilization. While there
are times and reasons to use movements
that create spine flexion in your training,
the foundation of ab training should be
built around spine stabilization. This type
of training does not result in the normal
soreness you might be used to because the
movements are isometric (muscle tension
without contraction) versus isotonic (muscle
tension with contraction – “crunch”). To
get the best results from your ab training,
consider these common myths…
3. You should only train your abs at the end
of your workout.
If your abs are a weak point, you should work
them while you are fresh and focused, not as
a side note at the end of a workout.
4. A good ab workout takes 30 minutes.
This is a matter of quality over quantity. Pick
exercises that have a lot of “bang for your
workout buck”, and be selective. Doing 3
exercises for specific reasons is better than
doing 10 exercises “just because”.
Unfortunately, spot reduction doesn't
work, for the abs or any other body part.
While exercising the muscles may increase
endurance or strength, it won't burn off the
fat covering the muscles.
2. Ab muscles are different from other
muscles of the body
Your abdominal muscles are just like every
other muscle group in your body, so you
should train them the same way. That
typically means 2-3 times a week, with rest in
between and a variety of exercises to target
different areas.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Side Plank – 2 sets/30 seconds each side
Intermediate/Advanced
5. You have to do high repetitions of ab
exercises to see results
You should train your abs the same way as
the rest of your muscle groups. The reason
we feel the need to do so many reps is that
we’re often using improper form.
6. You need special equipment to train abs
1. Doing ab exercises gets rid of
abdominal fat
Pallof Press – 2 sets/10 reps each side
Front Plank with arms extended –
2 sets/ 30-60 seconds
The latest trend is to create bizarre gadgets,
call them ab machines, and sell them to you
for hundreds of dollars. First, don't believe it.
Second, you don't need special equipment
to train abs. You can do a wide variety of ab
exercises with just your body weight.
Ask any WAC Fitness Staff for training
tips and remember that strong abs help
with good posture, alleviate lower back pain
and are essential for long-term health and
wellbeing.
Looking for a great place to start? Try this
simple, effective program. Keep in mind that
proper form, including breathing correctly, is
key to successful results.
Wauwatosa
Downtown
North Shore
Stability Ball Mountain Climbers –
2 sets/10 each
Side Plank with top leg elevated –
2 sets/30 seconds each side
All WAC locations
13
get socia l
WAC-ky New Year’s Eve
Let the WAC West Allis be your destination for
some New Year’s Eve family fun. Bring in your
family and enjoy activities such as a movie in
the pool, games, face painting, and of course,
toasting the New Year. The party begins at 7pm
with food being served throughout the evening.
Sign up at the Front Desk. Fee: $25 per Family
Saturday, December 31 • 7pm
Spa Day
Shed your winter skin! Join us for a morning
of rejuvenation with tips on how to keep that
wonderful outer layer hydrated and refreshed
after the long, cold and dry winter. We’ll be
offering chair massages, mini-manicures and
pedicures, aromatherapy, and much more.
Thursday, March 29 • 11am - 1pm
WAC Day Out Ski Trip
Let it snow! Join our WAC-ky Downtown staff
as we venture out to Alpine Valley for a day of
skiing, snowboarding, and socializing. Coming in
January…watch for details in the club.
Meet me at the
Club Pub
Beer Tasting and Annual
Chili Cook-Off
Join us for our annual Chili Cook-Off and Beer
Tasting! Bring your appetites and taste buds
and enjoy a variety of brews and chili ready for
tasting. Be sure to enter your favorite chili recipe
in the competition and let our panel of judges
decide who will be this year’s Champ. Cook-Off
participants need to bring their own “toppings” to
serve with their chili. Winner receives bragging
rights and a gift certificate to Chili’s Restaurant!
Fee: $5 per person *Complimentary for Chili
Cook-Off Entrants
Thursday, January 19 • 6-8pm
Senior Potluck Luncheons
WAC Night Out
Mark your calendars for a great potluck lunch on
the last Friday of every month. We provide the
main dish and you bring a dish to pass. Join us
as we continue to spotlight a variety health and
fitness related topics presented by interesting
and informative speakers. Come for the lunch…
stay for the friendship and valuable information!
Fee: Complimentary – bring a dish to pass!
Join us for a night visiting Waukesha’s finest
establishments. Everyone meets at WAC
Waukesha's Club Pub... let the fun begin! Carpooling
is encouraged. Sign up at the Front Desk.
Friday, March 2 • 7pm
Casino Night!
Last Friday of every month • 11:30am
Is Lady Luck on your side? Join us at WAC
Waukesha for our annual Casino Night! All of
your favorite casino games along with drink
specials…JACKPOT!
Friday Night Live
Hang out with fellow WAC members and staff at
Leff’s Lucky Town and get your weekend off to a
great start! Join us the last Friday of the month
at Leff’s in downtown Tosa.
Fridays, January 27, February 24, March 30
& April 27 • 4pm
Saturday, February 18
Joint Effort Potlucks
Susan Metzger and her Joint Effort water class
have developed a friendship so special that
they get together at the North Shore Club for
potlucks. Everyone met in class, all strangers
to one another, and now have a wonderful
friendship. Please call the club for details and
date of the next potluck.
Go Red! Guilty
Pleasures for a Better
Heart
Join us for a red wine and dark chocolate
tasting. Did you know that 1.6oz of dark
chocolate a day is good for you? See what
the experts have to say about these two guilty
pleasures. Have you had your flavonoids today?
Sign up at the front desk.
Coming in February
Watch for details in the club
14
Jazz on the Vine
Fire up your weekend and
join us for our annual
Jazz on the Vine! Enjoy
live jazz, wine tasting
and refreshments,
and light
appetizers. You’ll
also be treated to a
Fitness Fashion Show
featuring the latest
trends in fitness
and active wear.
Stick around as we
keep the party going with a
Milwaukee Street Bar Crawl! Music
starts at 5:30pm, Fashion Show at 6 pm.
Event Fee: $10 in advance (pre-register at the
club) / $15 at the door
Friday, March 9
The Super Parent
Meet Jill Braun
WAC North Shore member since 2007
Family: Married with 4 children (all under the age of 6!)
Career: Critical Care Nurse (part-time) and Business Owner
With a husband, 4 children, two dogs, two rabbits and a house to run, finding balance
and not getting “lost” in the perpetual shuffle is, to put it mildly, a challenge. Jill also
works part-time as a Critical Care Nurse and runs her own business from home. She
has become masterful at capitalizing on every available resource and making the most of
every minute. Jill believes a big key to making it all work is to make sure she prioritizes
her own personal health and well-being. Though laid back and adept at rolling with the
flow, she’s determined not to lose sight of who she is and what her passions are in life.
From the Trainer…
The Goals
• Getting back to pre-pregnancy physical condition with an emphasis on core and mid-section.
• Making sure she has the energy and stamina for any extra demands on an already
hectic and very full life…like a personal goal to put more emphasis on her career(s) and
education and work a little more outside the home.
The Plan
• Get to the club as often as possible – including many early am’s while the kids are
sleeping and before the hubby goes to work; she also works out with friends so she’s less
likely to skip!
• Cardio conditioning featuring incline treadmill workouts, increasing both speed and
incline to boost calorie burn while toning legs and glutes.
• 30-minute weight (and sometimes weightless) workouts including head-to-toe training
to hit all the major muscle groups every workout. These sessions are planned to the
minute to maximize time spent at the club.
Mixing it up
• Pilates
• Interval class/strength training
• Adam Witt’s Peak Performance Advanced Training Class
From Jill…
The Pay Off
• Fitting back into my pre-baby clothes and feeling stronger
• Being proud of turning 40 and feeling fantastic! • Enjoying time at the club knowing the kids are also having a great time
at the Kid’s Clubhouse. It’s a huge comfort to have your children
welcomed and called by name so you can relax and concentrate
on a little “me” time. The ultimate in multi-tasking!
The Advice
• Even if you only have 30 minutes to exercise and you’re
dragging, stick with it! It’s the best gift you can give
yourself.
• Use every available resource, be flexible, and make
sure to schedule time for yourself.
• Stay true to yourself and your passions in life…even when
you’re crazy busy and feel like your head might spin off!
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Craig Mellendorf,
WAC North Shore
Personal Trainer/
Health Coach
Downtown
North Shore
All WAC locations
15
The Young Athlete
Meet Brandon Cox
Football Team Captain – West Allis Central High School
Just as many young athletes aspire, Brandon and his football teammates strive to
be ‘top performance’ players. Although they had the BFS (bigger, faster, stronger)
method of training as the foundation of their training programs, they still lacked
that X-Factor. Enter Coach Dhein, Athletic Training Coach. Brandon and fellow
players discovered that it was not an X-Factor they were missing; it was what they
came to call the Pat-Factor. For two hours, two days a week, Brandon donated
mind and body to the workouts. Coach Patrick not only addressed the team’s
physical abilities, but the mental focus required to be top performers as well.
Brandon feels inspired to not only push himself harder, but the man next to
him as well...impressive for an athlete of any age!
The Team Goals
• Have a minimum of 3 players make First Team All-Conference
• Winning Season (playoffs)
• Increase core lifts by 25%
• Beat West Allis Hale – always a BIG game!
The Weekly Plan
• Plyometrics and speed…ladders, boxes, dots
• Bigger, faster, stronger…bench, power clean, boards
• Body weight, endurance, and cardio training
• Bigger, faster stronger… squats, dead lifts, incline press
The Payoff
From Coach Dhein…
• More than 3 players making all conference
• Looking to have 4 to 5 team members playing at the next level
• Beating West Allis Hale!
From Brandon…
• Drastically improving my personal speed, agility and upper body
strength…becoming a truly bigger, faster and stronger player
• Shaving 2.5 tenths off my personal 40-yd dash time in addition to adding
50lbs. to my bench press
• Being on a team posting unbelievable
improvements; 87% of those
participating in measured
“maxes” of 6 core lifts and
5 sprint activities posted
improvements
• Being inspired both
personally and as part of
a team to “never settle”!
Patrick Dhein, WAC West Allis Personal Trainer/Athletic Training
Coach for West Allis Central High School: Football, Wrestling,
Boys/Girls Basketball, Track, Girls Volleyball, and Swimming
16
The Competitor
Meet Ken Adamec
WAC Member since 1977
Family: Wife Lisa, Son Michael (16) and Daughter Kylie (14)
Career: Vice President Sales/Marketing for Lithographics, Inc.
Interests: Anthony Bourdaine on the Travel Channel, and Food (both
cooking and enjoying a great meal)
Mike Carpenter
Fitness Director
WAC Waukesha
At age 50, Ken continues to play competitive racquetball and says he enjoys this
age and stage of life more than his 30’s or 40’s. He knows what it takes to stay at
the top of his game as well as the toll it can sometimes take on your body. Successfully
dealing with those challenges and maintaining an active lifestyle off the court gives
him an advantage on the court and will keep him playing hard…for a long time!
From the Trainer…
Over the years, Ken has trained with many WAC Personal Trainers to notch up
his fitness level, sharpen his game, and keep his motivation level high.
The Goals • Stay healthy and active
• Maintain competitive edge… on the racquetball
court, in the office, …in life!
• Feel and look good
The Plan
• Continue league and tournament play
• Periodically work with a Personal Trainer to avoid workout “ruts”, improve results, and boost
motivation levels
• Add weight training to cardio workouts
• Work on flexibility
Mixing it up
• Spin and Core classes
• Elliptical interval workouts and TRX training
• Yoga for flexibility
From Ken…
The Payoff
• Still playing and winning in a highly
competitive sport and looking
forward to every single match!
• Next up…competing in yet
another State Doubles tourney.
• And the real prize…enjoying all the
benefits of a healthy lifestyle including
feeling and looking good.
The Advice
• Staying motivated is key and it’s
hard to get back into working out
the longer you stay away. For me,
that means NOT to miss more than
2 days in a row of doing something.
• Find something that you enjoy doing, make your goals realistic, keep changing things up and most importantly, keep playing!
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
17
5
The Aging Actively
Meet Jan Schweiger
WAC Greenfield member since 2001
Family: 3 Sons, 2 Grandaughters
Career: Retired Nurse
When Jan retired from Nursing, she decided to be more purposeful and focused in her
workouts. She also watched her aging mother become increasingly weak and did
not want that to happen to her. Jan has walked in the Susan G. Komen Race for a
number of years to support a close friend with breast cancer. That commitment
deepened when her sister was also diagnosed...she set her sights on not just
walking, but running for the cure!
From the Trainer…
The Goals
• Make exercise more purposeful to see better results
• Learn to RUN
• Complete a 5K
• Participate in a triathlon
The Plan
• Start with development of core, balance and flexibility to prevent injury
• Develop cardio routine to establish cardiovascular base and endurance
• Teach dynamic running exercises to build leg strength and introduce running intervals
• Develop a 5k running plan, increasing each week
• Continue to develop strength routine
Mixing it up
• Intermittingly take Spin class
• Change exercises often and take exercise outdoors
• Get ready for YOGA!
The Payoff
Correen Schuebel
Personal Trainer
WAC Greenfield
• 7 total - Susan G Komen Race for the Cure – the last 2 running!
• Brewers Sausage Run and Dirty Girl Mud Run - 2011
• Seeing the world from a different level… along trails in National Parks… along the Pacific
Ocean and the Arabian Gulf…it’s a beautiful thing!
From Jan…
The “Aha’s”
• I spent 6 weeks NOT running because Correen had me work on core, balance and
flexibility before she would let me start running. It worked and I have avoided injuries.
• If I take care of me, I’m much better at taking care of everybody else.
The Advice
• If I can learn to run at 63, anyone can! Start small, one step at a time. Be kind to yourself Correen taught me that.
• Celebrate Aging!
18
The 9 to 5’er
Meet Billie Jean Smith
WAC Downtown member since 2008
Family: Husband David, son Trevor 10
Career: Attorney at Michael Best & Friedrich LLP
Interests: Adventure travel, rock climbing, fishing, dog sledding
Lottie Kapitz
Fitness Director
WAC Downtown
With a demanding career, family priorities, and a strong drive for playtime
adventure, Billie works out to release stress, stay in shape, and climb rocks
and mountains. Juggling work, family, and playtime, Billie makes the most
of every minute and capitalizes on every available resource. She schedules
training during her business day so as not to interfere with family. The payoff is
big…she returns to the office energized for the rest of her business day, enjoys
quality time at home, and maintains a fitness level that supports the work hard –
play hard motto that helped her get to the top of Mt. Kilimanjaro!
From the Trainer…
The Goals
• Climb more rocks and mountains!
• Seek out and tackle new physical challenges (like pull ups…all the way to 17
on a good day!)
• Make the most of every workout minute
• Feel strong, look strong, be strong!
The Plan
• One-on-One training 2 times/week featuring high intensity full body moves
that combine strength with plyometrics (she has a love/hate relationship with
Tabata interval training and the human dogsled)
• Flexibility and balance training including Yoga (not a favorite – have to “sneak” it in)
The Home Work and Mixing it Up
• Cardio 2-3 other times per week including running, elliptical, and climbing
both indoors and out
From Billie…
The Payoff
• Amazing family life, successful career,
stimulating outside interests and the energy,
strength, stamina, focus, positive outlook,
and sense of humor to enjoy them all!
The Advice
• Make fitness a priority in your life, no
matter how busy it gets. Pencil those
workouts in your planner and treat
them like any important business
appointment you make.
• Set your sights high. Who
knows…you could find yourself at
the top of Mt. Kilimanjaro!
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
19
court sp ort s
R ac q u etba l l
Winter Racquetball Leagues
We offer all levels of play and leagues start the
week of January 16. If you’re not sure which level
of play to sign up for, let us help place you in the
right one. For more information contact Trish or
Jamie at West Allis and Ross or Stacy at Waukesha.
Beginner Lessons
Looking 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 some core moves. All
equipment is provided. Complete class, join a
league and receive a complimentary racquet and
eyewear! Check clubs for lesson times. Sign-up at
the front desk…space is limited, so register early.
Chilly Doubles Shoot Out
Start the New Year off with a bang by playing in
our Friday night Doubles Shoot Out! And be sure
to stick around…the fun continues with appetizers
and drink specials. For details contact Ross
Fishbain [email protected] or Stacy Hanley
[email protected] at 262.544.4111.
Friday, January 13
President’s Day Tournament
Do you have the determination and desire to
make it to the top? Join us for our President’s
Day Tournament and put your racquetball talents
to the ultimate test. Saturday night’s festivities
include drink specials and the ever popular Casino
Night! For details contact Ross Fishbain rfishbain@
thewac.com or Stacy Hanley [email protected]
at 262.544.4111
February 17 - 19
State Singles Tournament
Program start dates: January 3
February 7
March 6
April 3
Beyond Beginners
Racquetball
So, you’ve taken the Beginner Lessons, now where
do you go? Take the next step and try our Beyond
Beginners lessons. This course is designed for
those who have completed our complimentary
lessons and aren’t quite ready to play in a league
setting.
Beyond Beginners includes:
• Rules of the game
• Scoring
• Practicing basic skills
• Playing practice matches
Your Certified Instructor, Penny, will answer all your
questions and help you improve your racquetball
skills. For more information contact Trish Beatty,
General Manager. Program runs 3 consecutive
weeks. Start dates: January 3, February 7, March
6, and April 3.
Fee: $10 per person
Tuesdays • 6pm
Junior Racquetball
Hey kids, let’s play racquetball! This eight 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. Start dates: January 8 – February 25,
March 4 – April 22, May 6 – June 25.
Fee: $50 members (racquet and eye guard
included)
Sundays • 12 noon
Sundays • 12:30pm
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WAC West Allis continues the tradition as we host
the Wisconsin State Singles Tournament. Expect
excitement, anticipation, and a few court jitters as
racquetball enthusiasts come out to play! You’ll see
it all…the thrill of victory and the agony of defeat.
When every shot counts, State Tournaments
are where mental toughness exceeds physical
challenges. Come to play or show your support
for the best Wisconsin racquetball has to offer.
For more information, contact Jamie DeFouw at
414.321.2500 or [email protected].
March 2 - 4
St. Patty’s Day Shootout
Do you have the luck of the Irish? Join us for our
annual St. Patty’s Day Doubles Shoot Out. If you’re
really lucky you might find a prize at the end of
the rainbow! Appetizers and drink specials follow
the Shoot Out. For details contact Ross Fishbain
[email protected] or Stacy Hanley shanley@
thewac.com at 262.544.4111.
Friday, March 16
WA U WATO S A
OPEN court
PICKUP HOOPS/leagues
Mondays • 6-7am, noon-2pm, 6-8pm
Tuesdays • noon-2pm (Adult Hoops)
Wednesdays • 12:30-2pm, 6-10pm
(Adult BB League)
Thursdays • noon-2pm (Adult Hoops)
Fridays • 6-7am, 12:30-2pm
Saturdays • 11am-2pm (Adult Hoops) OPEN INDOOR SOCCER
Tuesdays • 8-10pm
OPEN VOLLEYBALL
Thursdays • 8-10pm
Open Badminton
Tuesdays and Fridays • 11am-Noon
N o rt h S h o re
Open court
Mondays • 1-4pm
Tuesdays • 1-4pm, 8-9:45pm
Wednesdays • 1–3:30pm
Thursdays • 12:30–3:30pm
Fridays • 1-5pm, 6-8:45pm
Saturdays • noon–7pm
Sundays • 11:30am-3:55pm, 5:30-6:45pm
Open Volleyball
Mondays • 8-9:45pm
Wednesdays • 8-9:45pm
Sundays • 4-5:30pm
Basketball league
Thursdays • 6:40-10pm
April Doubles Shoot Out
Swing into Spring with our April Doubles Shoot
Out! For details contact Ross Fishbain rfishbain@
thewac.com or Stacy Hanley [email protected]
at 262.544.4111.
Friday, April 13
Volleyball Tournament
Think you have what it takes? Bring it! Sign up for
our co-ed volleyball tournament and compete 4
on 4 with games played to 15 (6 players max per
team). Non-members welcome with at least one
male and/or one female current WAC member on
team. Prizes awarded to the Champions at the end
of tournament play! For details contact Darin Sense
([email protected]).
Fee: $15/person members | $20/person non-members
Step Up Your Game
Looking to take your racquetball game to the next
level? Here’s your chance to work with Trish Beatty,
General Manager/Certified Am Pro Instructor
and Jamie DeFouw, Level 4 Personal Trainer/
Court Sport Director in sessions that include a ½
hour of conditioning with Jamie and a ½ hour of
racquetball skill work with Trish. Whether you need
strength and conditioning improvements or help
with your backhand and serves, this training will
help you overcome any weakness and develop new
strengths on the court. For more information on
training program and fees, contact Jamie DeFouw,
414.321.2500 or [email protected]
February 26 • 2pm
HOOPS!
North Shore 3-on-3
Basketball League
Try the North Shore WAC’s competitive
adult basketball league. This 7-week league
takes place between 6:40 and 10pm with
games consisting of two 15-20 minute
halves. Bragging rights and a prize awarded
to the league champion! For details contact
Darin Sense ([email protected]).
Fee: $25 members | $42.50 non-members
Thursdays 6:40-10pm
March Madness Basketball
Tournament
Calling all Ballers! Get your squad together
for an afternoon of competitive fun! Join us
for 3-on-3 basketball with games consisting
of two 15-20 minute halves (4 players max
per team). Non-members welcome with at
least one current WAC member on team.
Prizes awarded to the Champions at the end
of tournament play! Sign up at the front desk.
Saturday, March 10 • 1-4pm
Sunday, March 11 • 1-4pm
H A N D B A LL
Handball League
Get signed up! Winter league starts
January 19. League runs 10 weeks
depending on number of players.
Mark your calendars…
State Doubles • February 24-25 at WAC West Allis
State Singles late March…watch for details!
C full URT
Wisconsin Athletic Club Brings Home the Gold!
Trish Beatty and Scott
Kraemer Prevail at the 2011
U.S. Open
the quarterfinals before losing to the
division runners-up in a tiebreaker. Carl
Evers also advanced to the quarter
finals of Men’s 50+ Singles as well as
quarter finals of Mixed 50+ Doubles.
Jim Luzar made it to the finals of Men’s
60+ Singles, losing to the defending
champion. Amazing play and players...
champions all!
Fifteen Players from Wisconsin made
the trek to compete in the U.S. Open
Racquetball Championships held in
Minneapolis on October 5 – 9, 2011.
This year’s competition featured 720
entrants representing sixteen different
countries.
2011 National Junior
Olympic Champion
Once again, Trish Beatty brought home
a gold medal to add to her impressive
count of five (5) Gold and two (2)
Silver U.S. Open Medals. This years’
gold came from winning the Mixed
30+ Open Doubles with partner Scott
Kraemer – their third gold medal
together in U.S. Open play! Trish put in
the best performance of her career in
the Mixed Open Division, advancing to
the quarter finals with her partner Jay
Wollenberg and falling just short of a
win. Jay also had a great tournament,
additionally making it to the semi-finals
of Men’s 35+ Open and losing in a
tiebreaker to the eventual champion.
He and Greg Beatty teamed up in the
Men’s 35+ Doubles and advanced to
More to celebrate! Along with our
U.S. Open Champions, one of our
junior racquetball players, Karl Zeeb,
won the 2011 National Junior Olympic
Championships in Oregon this past
June. This year’s event was noted to
be one of the best junior events in
recent years and Karl prevailed on the
court to win his flight of the Boy’s 12
and Under Singles (White Division). A
terrific competitor, Karl started playing
racquetball in our Junior Program and
progressed into leagues, tournaments,
and private lessons with the help of
Tom Griffith and John Bechard. All
that hard work is paying off…congrats,
Karl!
Congratulations 2011 Club Racquetball Champions!
Men’s Open
Men’s A
Men’s B
Men’s All Age Women’s Open Women’s A Novice Winner LOCATION KEY:
West Allis
Dan Hodges
Carlton Hawkins
Tony Jalan
Tom Griffith
Trish Beatty
Kristi Kiefer
Jodi Kruse
Waukesha
Greenfield
Men’s Doubles Men’s A Doubles
Men’s B Doubles
Men’s 40+ Doubles
Mixed Open Doubles
Mixed A Doubles
Wauwatosa
Downtown
North Shore
Greg Beatty & Jay Wollenberg
Steve Fons & Kyle Fons
Tony Jalan & Craig Hoxie
Marcus Fugina & Mike Zimmerman
Mike Grota & Jen Franckowiak
Tony Krocak & Kristi Kiefer
All WAC locations
21
!
r
e
t
a
W
Just Add
Fit U Goes to the Pool
Youth “Learn to Swim”
Swim lessons at the WAC provide children
with a safe, fun, and supportive means
of learning to swim. 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.
WAC Youth Swim Club
WAC’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!
Private Swim Lessons
Whether you want to learn how to swim
or just sharpen your skills, consider WAC
private swim instruction. We offer private
and semi-private (groups of 2 or 3) lessons
in 1-hour or 30-minute formats that can be
scheduled at your convenience.
22
Curious about adding pool-based activities
to your workout? Contact your club’s Fit
U Director today. They can match you up
with the appropriate WAC staff person who
can demonstrate the many benefits of pool
based training.
Tabata in the Pool
Tabata is one of the most effective types
of high intensity interval training to burn
calories and develop muscle definition. Join
us as we take this workout to the pool and
create a low-impact, high energy 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 push to the
next level of intensity!
Wednesdays • 6:30pm
Wednesdays • 9am
March Madness Makes a
Splash!
Walk, jog, run, or swim laps in the pool
during the month of March and keep track
for a chance to win prizes! For every 10 laps
completed your name goes into a drawing!
Watch for tracking sheets and entry details
in the club.
Meet Brandon
VanVorous
WAC Waukesha Swim
Student
Brandon has a sister, Mackenzie, a dog
named Tiffany and a cat named Heidi.
He likes Nintendo, music, bouncing on
the trampoline, playing basketball, taking
walks, and most of all…swimming.
Brandon’s Mom tells us…
In January 2008, at the age of 8,
Brandon started taking private swim
lessons at the WAC. My son has autism.
For his safety, I wanted to enroll him
in swim lessons with the hope that he
would be able to learn to swim. Brandon
is non-verbal but understands simple
commands. He communicates using an
Alphasmart to type his needs. In the first
5 months, he worked on breath control
and bubble blowing in preparation for
learning swim strokes. Back floats were
also introduced to help him learn proper
position and kicking soon followed. In
the beginning, floating devices were
used to assist the learning process.
Brandon has been taking private swim
lessons once a week for going on 3
years now. I am so happy to see the
progress he has made. He has had his
ups and downs, but early last year he
was able to float the whole length of the
pool and even though he did not use his
arms, he was able to conquer the length
of the pool just by floating and kicking.
We are still working on using his arms
with his kicking…it’s one small victory
at a time. Today Brandon is able to front
crawl the length of the pool and his
Instructor Ryan is introducing the back
stroke. He has learned to flip over on his
back (to take a break) and then flip back
to continue his big arm circles. Brandon
loves the water and enjoys his time with
Ryan. I am very happy that I have found
somewhere that Brandon can learn
to swim and that WAC Waukesha has
found awesome Instructors who have
the patience and experience to teach
Brandon. It is the Instructor’s dedication
and care that makes all the difference.
Diane VanVorous,
Proud parent of a special needs child
Meet Ryan Heft
WAC Waukesha Aquatics Instructor
Education/Certifications: WSI, Lifeguarding, CPR, AED
Classes: Group and Private Swim Lessons, Youth Swim Club
Ryan is originally from Burlington, currently living in Waukesha and attending
Carroll College. He has two younger brothers. Interests include swimming, biking,
hiking, kayaking, playing sports or lifting and he likes to travel and hang out with
his girlfriend, friends, and dog as much as possible.
Instructing Philosophy:
Motivation and encouragement go
a long way – staying positive and
pushing people to do their best
usually yields successful results. My
goal is not only to instruct others, but
to show them ways of exercise and
staying healthy that they will do for the
rest of their life.
Tell us about working with
Brandon…
Brandon has made so much progress
in the past year and a half. He is very
driven and really enjoys swimming.
He is able to swim the entire length
of the pool doing the front crawl
and back crawl and even competed
in the Junior Special Olympics in
Oconomowoc. My goal is to give him
a strong avenue for exercise that will
let him continue to stay happy and
healthy.
Who are your heroes in life?
Michael Phelps, Lance Armstrong,
Barack Obama
What natural talent would you like to
be gifted with? The gift of gab
What is your favorite motto?
Hakuna Matata…”there are no
worries”. Live strong!
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
23
working
well
The “Quiet Company”
Speaks Up On Employee Health and Wellness
Founded: 1857
Products and Services: Permanent
and term life insurance, disability insurance, long-term care insurance,
annuities, trust services, mutual funds and advisory services.
Recent Accolades: “World’s Most Admired” life insurance company
according to FORTUNE Magazine’s 2011 Annual Survey
Locations: Downtown Milwaukee & Franklin Campus’ plus a network of
350 Financial Representative offices across the US
Linda Carey, RN, Occupational Health Specialist for Northwestern Mutual
shares some insights and highlights of Northwestern Mutual’s health and
wellness initiatives…
WAC: What is the history of NM’s employee health/wellness
programming?
LC: Building from a 140 year history and a long standing commitment to
employee health and wellness, NM’s benefits and programs have included
fitness centers, sports clubs, and an employee assistance program. We
were also among the founding companies of the Milwaukee Wellness
Council.
In 2004, we kicked off a
new health care strategy
incorporating these guiding
principles…
• To remain number one in the
industry and one of the best
places to work
• Continue to offer competitive
health care coverage; affordable
for both employees and the business
• Do the right thing (a core NM value)
• Address a growing responsibility for employees to become more
knowledgeable about their health care and NM’s responsibility to provide
them with the tools necessary to make educated decisions.
This commitment led to employee health risk assessments, a focus on
risk prevention, and cafeteria options to support the strategy. We then
introduced “Our Mutual Health” Program to promote a culture of wellness,
manage the growth of health care costs, increase employees’ attention
to their health, and improve overall productivity. We believe providing a
high quality work environment involves giving employees the opportunity
to make healthy lifestyle choices…it’s not only the right thing to do, it
increases the organization’s competitive advantage.
WAC: What are some of your programming goals?
LC: To give employees the opportunity to have active, healthy, and
productive lives. Our motto is get informed. get active. get healthy.
WAC: How has your programming evolved?
LC: We’ve expanded our programming to include large wellness
campaigns with a physical activity piece as well as healthy eating. We
24
have had 80% participation in the Health Risk assessment every year since
inception and we evaluate this data to determine program effectiveness
and set future direction. In 2009, we opened on-site primary care clinics
in our two campuses offering a full range of primary care services. An
emphasis is put on not only treating symptoms, but helping manage health
risks, preventing future problems and creating a healthier lifestyle.
WAC: What are some key successes?
LC: We have seen the average number of health risks per employee
decrease since 2004. While overweight trends have been increasing
in Wisconsin and the US as a whole, those numbers have remained
stable for us since 2006, and consistently below both national and state
averages. We have anecdotal evidence, too. For example, we have a blog
about employees’ personal experiences related to the benefits of exercise.
Truthfully, we couldn’t have paid anyone to write something that resonated
as much with employees. Although not measurable, when you get peerto-peer conversations about health and wellness, you know you’re making
an impact.
WAC: How has partnering with WAC helped you achieve your
objectives?
LC: The WAC offers innovative
fitness programming that uses
their expertise as well as their
excellent staff that when combined
with NM’s other resources, creates
a fully integrated approach to help
our employees get informed. get
active. get healthy.
WAC: What is the future of your programming?
LC: We’re currently in the process of developing a video that “catches”
employees in the act of making healthy choices – taking stairs instead
of elevators, riding a bike to work, making healthy cafeteria choices,
etc. Seeing your peers engage in healthy behaviors has proven to be
much more influential than simply making health and wellness information
available to employees. With an eye to developing both creative and
effective approaches to employee health and wellness, we anticipate
getting better and better!
“
We believe providing a high quality work
environment involves giving employees the
opportunity to make healthy lifestyle choices…
it’s not only the right thing to do, it increases
the organization’s competitive advantage.
Meet WAC Downtown
Trainer/NM Fitness
Center Coordinator,
Ryan Bailey
Meet Cody Janiga-Stoll
Northwestern Mutual Accounting Operations Specialist
Interests: Milwaukee Brewers, dining out, gambling, collecting unique items from
rummage or estate sales, anything business related, traveling
After seeing some pictures taken at Christmas and at a friend’s party in December
2010, Cody decided it was time to change the overweight, not-so-healthy image
looking back at him from those snapshots. Considering this to be a pretty big wake-up
call, it wasn’t long before he took action. In January 2011, Cody started working with
WAC Personal Trainer and NM’s Fitness Center Coordinator, Ryan Bailey. At that time,
he weighed in at 212 lbs. with 27% body fat. Despite a challenging first consultation
and the realization that this wasn’t going to be easy, he established an ambitious goal of
getting to the weight that was printed on his driver’s license – 180lbs…and set out to
do just that.
Milestones and Successes…
· Finding a personal trainer who gives me his complete attention, keeps my workouts exciting
and unique, constantly challenges me to do better, and fuels my motivation to succeed
· Losing 25 pounds by mid-April!
· Seeing even better results when I focused on working out and paying attention to what I ate.
· Knocking my body fat percentage down to 18% from a pretty scary 27%
· Having my real weight match the number on my driver’s license (with a pound to spare)!
What’s next?
Maintain my current weight, work on being able to do a pull-up, and run a 5K!
What is your chief characteristic? Persistence
What is your favorite virtue? Reliability
What natural talent would you like to be gifted with? Cooking
What is your favorite motto? “Hard work beats talent when talent doesn’t work hard.”
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
Joined WAC in May 2006
Education / Certifications: B.S. Physical Education
– Health Promotion Emphasis / A.C.E. Certified
Personal Trainer
Tell us about your experience with Cody…
Cody is a young, yet very mature man with a bright
future – both personally and professionally. Not only
did Cody want to make physical activity part of his
daily life, but he also realized that it was time for him
to make other dramatic lifestyle changes to improve
his health. It takes a lot of determination to simply
make these decisions, let alone follow through
with them. Cody has done just that. I understand
how challenging it can be for individuals to make
lifestyle changes as they get into their 30s and 40s
when they may need it most for their health, but
Cody wasn’t going to wait for that time to come
– he was going to take action immediately. I have
been working with Cody since January ’11, and he
has stayed very consistent with his exercise habits
ever since. He has not missed a single scheduled
training session, and his personal exercise habits are
just as stellar. I don’t need to worry about whether
or not Cody is keeping up with his own workouts;
I know that he always has his goals in mind and
realizes the effort it takes to get there.
All WAC locations
25
m a s s ag e
WAC North Shore
Welcomes New
Massage Therapist
Meet Jessica Dudzik, Licensed
Massage Therapist
Specialties: Sports Massage, Trigger Point Therapy,
and Joint Mobilization
Jessica works with each of her clients to loosen the
tight muscles and relieve the restrictions that lead to
poor posture, pain and tension. She truly believes
that every person can benefit from massage and
especially enjoys working with athletes to improve
their performance. Jessica is excited to be a
member of the North Shore team and is committed
to helping every client reach their full potential. We
invite you to meet Jessica and learn more about
massage. She’ll be available for any questions and
offering chair massage near the Front Desk.
Wednesday, January 4 • 5-7pm
Give your Valentine the Gift of
Massage
What better way to show how much you care than
to treat your valentine to a massage! Information on
massage services, pricing, and gift certificates are
available at the Front Desk.
B ack to B asics
Chiropractic Care
WAC’s chiropractic services partner, Dr. Jeffry Dauk offers a
complimentary Consultation, Orthopedic/Neurological Exam and Two
X-Rays (if necessary) for WAC members only!
Dr. Jeffry Dauk is a board eligible Chiropractic Orthopedist with 25 years
of experience. Treatment specialties include: back pain, disc problems,
neck pain, headaches, carpal tunnel, knee and hip problems, TMJ,
shoulder pain, wellness care, and improved function in sports. Check the
WAC West Allis club calendar for days/times he will be visiting the club to
offer complimentary consultations and evaluations.
For articles and videos on joint problems, sports injuries, wellness, health
issues, new therapies and nutrition visit www.daukchiropractic.com. To
schedule an appointment call 262.786.2225 and remember to mention
you’re a WAC member! Dr. Jeffry Dauk, Dauk Chiropractic, 16873 W.
Greenfield Ave., New Berlin, WI 53151.
CHIROPRACTIC SCREENINGS
Meet Chiropractor Dr. Allen Van Scoyk and receive a complimentary back screening.
He’ll also be available to answer any questions or concerns you may have regarding your
back health. Don’t miss this great opportunity to learn valuable information that could
improve the quality of your life!
First Monday of every month • 6:15-7:15pm
Second Monday of every month • 6:30 – 7:30pm
Valentine’s Partner Massage
Bring a partner and join our Massage Therapists
as they guide you in learning simple and effective
techniques that will leave you and your partner
feeling relaxed and energized. Focus will be
on specific pressure points for the head, neck,
shoulders, hands and feet. Comfortable clothing
recommended. Limited enrollment - Reserve your
spot early! Sign up at the Front Desk.
Fee: $30 per pair
Friday, February 17 • 7-8pm - poolside
Fee: $30 per pair
Join Rachel Connett, CMT on
Friday, February 10 • 6-7pm
Fee: $44 per pair
Join Jeff Burkhardt, CMT on
Saturday, February 11 • 9:30-11am
26
kid’s clubhouse
Healthy, Happy, and
WAC-ky
Join Clubhouse Director Becky Krueger for a
7-week nutrition adventure. Kids will spend one
active hour exploring fun ways to be healthy. Each
week will include a story, a craft to take home,
hands-on preparation of a healthy snack, and
structured exercise. We’ll wrap up the adventure
with a recipe book and apron to take home at the
end of the session! Starts January 10.
greenfield kid's Clubhouse Family Snapshot
Meet the
Mierows…
Tuesdays • 9:45am Bill, Jill, Alex
and Andrew
Parent’s Night Out
Hey parents! We have an event for you that the
kids won’t want to miss. The Kid’s Clubhouse
will be in charge while you enjoy a night out on
the town. Activities include dinner, swimming
and a movie! Space is limited. Ages 3 1/2 and
up – must be potty trained *Please bring flotation
device if your child is not a good swimmer.
Fee: $20 per child
Fridays, January 6 and March 2 • 5:30pm
Picasso's Athletes
Calling all 3-6 year olds! Join us January 10 – February
21 for a ½ hour of Arts and Crafts, followed by a ½
hour of fun and games while exercising! Miss Ann will
be leading your little Picasso’s in a different craft and
fun filled exercises each week. For more information,
contact Jodi Kruse [email protected] 414.321.2500.
Tuesdays • 9am
Princess Party
Calling all little princesses! Join us for a day of
Silver-licious fun! We will create fabulous winter
tutus and paint stunning silver things. Complete
your special day and delight your parents with
a Princess Dance in your new winter princess
fashions. Snacks will be provided.
Join us as we celebrate these holidays and events!
Saturday, January 28 • 10:00am – 12pm
Watch for details in your Clubhouse on days/times and activities planned…
Float in Movie Night
Grab your favorite floatie and head over to WAC
Greenfield for a big screen movie viewing in the
indoor pool! Join us for an all-time family favorite,
The Lion King. Of course, no movie night is
complete without snacks so we’ll be providing them,
too . Sign up at the Front Desk…Hakuna Matata!
*Big screen provided by Soundsational D.J’s.
Fee: $5.00 per person
Friday, March 9 • 6pm
Kidz in Shape is a Youth Fitness Center located
inside the WEST ALLIS CLUB. Fitness Center
usage and designated programs are available at
no additional cost for children listed on your WAC
membership.
Monday – Friday • 5 – 8 pm
Saturday • 9am – 12:30pm
Sunday • 9am – 12pm
West Allis
Valentine's Day Party
Be our Valentine! We’ll be celebrating with games, valentine
crafting, and a special treat.
Happy Birthday Dr. Seuss!
Green Eggs and Ham anyone? March is Dr. Seuss month in
the Kid’s Clubhouse! Join us as we celebrate reading and
Dr. Seuss’ birthday with books and fun crafts. You could
not, would not, want to miss a celebration such as this!
Earth Day
We invite our littlest members to join us
as we celebrate the earth’s gifts and
learn about our environment
on Earth Day,
April 22.
St. Patrick’s Day Party
Kidz in Shape
LOCATION KEY:
Hello! My name is Alex Mierow
and I’m 6 1/2. I have a 4 year
old brother, Andrew. We also
have a dog named Casey and
really big cat named Gizmo.
My mom is a nurse (she helps
deliver babies) and dad works
for a company called Gardner
Bender. I go to Country
Dale School and like t-ball,
swimming, and playing video
games on wii. Andrew goes
to Jubilee preschool and likes
trains, playing outside, and
swimming like me. I’d like
to be a police officer when I
grow up and Andrew wants to
be a business man like daddy.
Our whole family looks forward to spending time at our lake cottage
where we get to do a lot of our favorite thing…swimming! Andrew and I love going to the
clubhouse and playing with our friends while mom’s working out. I can’t wait to have a
costume adventure and they always make special coloring sheets for Andrew. I think maybe
that’s why my mom visits the club so much…she loves the Kid’s Clubhouse, too!
Celebrate the luck of the Irish in the Kid’s
Clubhouse on St. Patty’s Day, March 17. Wear
your green and join all the fun searching for some
treasures!
Easter Celebration
Join us as we celebrate Easter with crafts,
snacks and maybe a visit from the Easter Bunny.
Keep an eye out…he might hippity-hop to your
clubhouse!
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
27
making a
Difference
You really DID
make a difference…
Happy
Campers!
The 2011 Milwaukee
Boys and Girls Club
Camp Whitcomb
Triathlon another
big success.
Dear Women Racquetball Players,
Thank you for making the Sixth Annual Tres Locos Racquet for the
Cure a huge success. This year you helped raise over $20,000 for the
Milwaukee Affiliate of Susan G. Komen Race for the Cure for a six
year total of over $110,000!
We couldn't have done it without you! To all of you who played,
donated items, bid on silent auction items, bought raffle tickets, and
volunteered, thank you for your support.
Remember, you do make a difference. It is not if there will be a cure
but when. "Imagine life without breast cancer.”
Sincerely,
The Greater Milwaukee Racquet for the Cure committee
Fourth Annual
Iron Butt
for Cancer
On Thursday September 22nd, Ben Blint
once again got on a bike at 6pm and didn’t
climb off until 6pm the next day, Friday,
September 23rd. With the help of generous
donors and sponsors, WAC staffers, and
amazing will power, he made it through all
24 hours. Ben not only helped raise money, but awareness about
breast cancer and we send a big shout out to him for his inspiring
commitment - not to mention the stamina required to ride 270 miles!
We are grateful for the support and want to thank all the sponsors
and donors that contributed to making this event a giant success.
In total, 78 riders rode over 2600 miles and raised $6300 for the
Greater Milwaukee Racquet for the Cure. Ben’s already thinking
about next year’s event and training for the ride…he invites you to
join him! With your support, we can make the Fifth Annual Iron Butt
for Cancer an even bigger success.
28
Tosa Cares Food Pantry
Help us in our on-going support of Tosa Cares Food Pantry. Watch
for information on requested items and look in your pantry to help the
pantry at Tosa Cares. Your welcome donations can be dropped in the
collection barrel located in WAC Tosa’s entry foyer.
Blood Center Drives
Help save a life by donating the vital gift of blood to the Blood Center
of Wisconsin. Whether your donation goes to a father having heart
surgery, a child undergoing chemotherapy treatments, or a mother
experiencing complications during birth, you can be sure that you
have an impact on the local blood supply. We make donating easy
and convenient. Watch for details on donation days and times at WAC
Wauwatosa.
Spin-a-Thon for Cystic Fibrosis
Join WAC Greenfield for their annual Spin-a-Thon to benefit Cystic
Fibrosis. All donations are contributed to the Cystic Fibrosis
Foundation to aid in finding a cure for Cystic Fibrosis and to improve
the quality of life for those with the disease.
Fee: $10 donation per bike, per class
Saturday, March 24 • 8am – 1pm
(classes run on the hour – sign up for one or ride all five!)
*If you are unable to participate in the event but would like to make a donation, we
welcome your contribution and will be accepting donations at the Front Desk.
Making a Difference
Thank you…
CALLING ALL MEMBERS…
You make a big difference in our club!
It’s Nomination Time!
Meet John Simons
WAC North Shore employee since 2006
Family
· One Daughter, Kai · Dad, Mom, five Sisters and one Brother
John is currently responsible for club maintenance. He also coaches high school JV
soccer.
Likes to play soccer, softball, and volleyball and also enjoys rock climbing, fishing,
hunting, and camping. His WAC workouts include cardio and agility training, lifting
weights and a favorite…relaxing in the whirlpool and steam room.
John’s story…
I believe any success in my life stems from my upbringing. I worked a lot with my father
and he taught me how to work hard and get the job done. My mother taught me how to
be compassionate and that when things in my life go wrong, no matter how big or small,
it’s best to just laugh it off. My inspiration comes from my family…my daughter, parents,
and siblings all push me in their own way to be better and believe there is no limit to
what I can accomplish. The WAC to me is like having another family. When you have
worked here for a while, you meet new people and get to know them. You build friendly
relationships with members and co-workers. Having this second family has only made
my work at the WAC more enjoyable.
What is your chief characteristic?
and I’m still one to this day.
My sense of humor. I was the class clown in school
What natural talent would you like to be gifted with? I would like to be able to heal
quickly or simply be indestructible (I get banged up a lot in sports)
What is your favorite motto? Yesterday’s the past, tomorrow’s the future, but today is a
gift. That’s why it’s called the present (Bill Keane).
Derek Deprey, WAC North Shore General Manager shares…
John joined the front desk staff at North Shore when the club opened in 2006. Joining
WAC 3 ½ years ago as General Manager, it has been very rewarding for me to watch
John grow… as a person, dad, and professional. The best thing about having John on
our North Shore team is that he is always willing to help with anything. No job is beneath
him, and he does his work willingly and with a smile on his face. Since he has worn many
"hats" at the club, he thoroughly understands the necessity of having every department
working together each and every day. John cares so much about every little detail of our
facility and expects to fix everything immediately. I look forward to making a difference
in the lives our members and guests with John, as he is a pleasure to be around.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
Is there a WAC employee who has made a
difference in your life? If yes, we are seeking
nominations for recognition at our employee
WAC-Y AWARDS event held every year in
Spring. Help us award the 2nd Annual Keith
Nygren “Making a Difference” Award by sharing
your story about a WAC employee and how
they made a difference in your life. Nominating
is easy, just visit thewac.com/nominate or ask
any General Manager for a nomination form.
*Nominations accepted through March 31, 2012
We’d also like to take this opportunity to thank
those of you who took the time to submit
nominations last year. Your inspiring stories
helped us shine the spotlight right where it
belongs! Without a doubt and regardless of what
form it takes, the impact consistent exercise has
on all of us is nothing short of life-changing.
We welcome your participation and share your
enthusiasm for our staff and their commitment to
“making a difference in people’s lives.”
The recipient of our
1st Annual “Making
a Difference” Award,
Hubie Krawcyzk,
WAC Downtown,
continues to inspire
those around him and
make a difference in
member’s lives.
All WAC locations
25
9
March is National Nutrition Month
A Great Time to GO
By Kim Flannery, WAC Nutrition Director
Go green - as in salad greens! The world
of leafy produce can be wild and wonderful,
but you may need to push the limits of your
culinary comfort zone . . . just a bit. You
will find many different types of lettuces and
other salad greens at the grocery store - all
with significant health benefits.
Salad greens contain Vitamin A, Vitamin
C, beta-carotene, calcium, folate, fiber,
and phytonutrients. They do not contain
cholesterol and are naturally low in sodium
and calories. The antioxidant power they
deliver is a potent protective force against
chronic diseases like heart disease and
cancer.
While all greens are healthy, each one has
a unique blend of healthful goodies, and
some are more nutrient-packed than others.
Most of us know that iceberg lettuce is
comparatively low in nutrients, but it can still
provide a little tasty crunch when combined
with more nutritious greens. Among the
GREEN!
common lettuce varieties, red leaf has the
highest antioxidant content. It is a more
tender leaf, so it mixes well with classic
iceberg to provide the missing texture.
Green leaf and Romaine are other common
high-nutrient varieties that work well in
salads and on sandwiches. Bibb, or Boston,
lettuce is slightly lower in antioxidant value,
but it adds variety and still contains plenty
of valuable nutrients. There are many other
greens as well, each with its own distinctive
flavor.
Be adventurous! Discover new and
interesting tastes awaiting you in the
produce aisle. Experience arugula’s slightly
peppery taste, or radicchio’s beautiful red
color and bittersweet quality. Either would
be a wonderful addition to a salad, and
arugula is particularly nice with cooked beets
and goat cheese. Toss a little spinach into
a salad for a nutritious boost, or add a little
watercress to a sandwich to add a touch
of spiciness. Curly endive can give any
salad a gourmet touch, with its frilly leaves
and pleasantly bitter taste.
Anyone who thinks salads are boring has
probably not experimented much with the
wide assortment of greens available year
round . . . and that is just the beginning! A
small amount of flavorful cheese, nuts, or
fruit can add even more pizzazz – combine
it with a simple home-made vinaigrette and
you can instantly transform a salad.
Go ahead, push your culinary limits and
have a little fun with greens! They are not
only nutritious, but can taste fabulous as
well. And let’s be honest, if they don’t, you
won’t eat them anyway. For a little “go
green” inspiration, try the Arugula Pizza
recipe included here. It’s easy, quick, and
delicious. I’ll see you in the produce aisle!
gula Pizza
Goat Cheese Azaru
crust
1 unbaked piz
red pesto sauce
6 tablespoons prepa
nly sliced
3 roma tomatoes, thi
goat cheese
e
ag
1 (8 ounce) pack
d and thinly sliced
ele
pe
,
rlic
2 cloves ga
1 cup fresh arugula
1 teaspoon olive oil
In the
Kitchen
with
30
Kim
ructions.
the goat
ing to pizza package inst
ard the outer edges. Cut
1. Preheat oven accord
a base, and spread tow
over goat
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ang
2. Dab pesto onto
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mb
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or
ead
spr
and
oil.
cheese into thick coins,
edges lightly with olive
il the crust edges
garlic. Brush the crust
5 to 10 minutes, or unt
for
cheese. Sprinkle with
e
Bak
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rac
n
ove
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hea
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ctly
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a
3. Place pizz
time to
s so that the cheese has
are golden
w to cool for a few minute
enjoy!
allo
n,
and
ove
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Cut
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4. After taking the pizz
a few handfuls of arugul
utes, cover the pizza with
m Allrecipes.com
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Go Red in
Food
thought
for
February
By Kim Flannery, WAC Nutrition Director
Did you know that LDL Cholesterol levels are not especially good predictors
of future heart attacks?
In fact, 50 percent of people hospitalized with heart attacks have normal
cholesterol levels, and 25 percent of people who develop premature heart
disease have no traditional risk factors at all.
More clinical trials are needed to provide more meaningful measures
of future risk, but there are several tests in use already that can help
define a person’s risk level when combined with the standard lipid panel.
C-Reactive Protein (CRP) is one of the more useful supplemental tests. To
learn more about CRP and heart disease prevention, visit Kim’s blog:
http://kimthedietitian.wordpress.com/2010/05/02/crp-testing-and-heartdisease-risk/
And be sure to mark your calendars and attend one of Kim’s updates on
nutrition and heart health!
Nutrition Seminars
All seminars are one hour in length and complimentary for members and nonmembers. Please register at the front desk.
Crock Pot Quickies
Do you dream of having a personal chef who has dinner hot and ready when you
arrive home at night? Using a slow cooker gives you the closest thing to it. You
can prepare a quick dinner when your schedule allows and it cooks while you
are away. What could be more perfect for the cold months ahead? Join Kim, the
WAC Nutrition Director, for a fun-filled seminar with samples provided.
Tuesday, January 31 • 10:30am
Tuesday, January 17 • 5pm or Wednesday, January 18 • 11am
The Vegetarian Lifestyle: For You?
BodyBudget
This is a group weight loss program that can help you see results! WAC’s
BodyBudget program uses a plan developed by Registered Dietitian Kim
Flannery, WAC Nutrition Director. Appropriately named, the plan is based
on a budget concept and emphasizes personal choice and lifestyle changes
for manageable and sustainable weight loss…with a healthy dose of
motivation to make it happen!
Fee: $30 per month members | $60 per month non-members
Business Office – Tuesdays • 6pm
Wednesdays • 6pm
Thursdays • 10:30am and Saturdays • 10:30am
It’s not for everyone, but a vegetarian diet can have health benefits. Are you
considering making the shift? Or are you a practicing vegetarian who needs a
little help to make it more comfortable? Either way, this seminar will give you the
tools you need to get the most out of your efforts.
Tuesday, January 24 • 11:30am
Heart Health Update - 2012
A heart healthy lifestyle is important to your quality of life. It can also
significantly extend your life! We know more everyday about what puts us at
risk and what you can do to reduce those risks. Join Kim, the Nutrition Director,
for an update on recommendations for heart healthy living.
Monday, February 6 • 10:30 or Wednesday, February 8 • 5pm
Try a complimentary class anytime and see if it’s for you! For more
information, contact Kim Flannery via email: kflannery@ thewac.com.
Monday, February 13 • 6pm
Thursday, February 23 • 6pm
Meet the
therapist
Learn about exciting new physical therapy services
now available at Wisconsin Athletic Club-Greenfield!
physicaltherapy
Patrick Barron, Physical Therapist
LOCATION KEY:
West Allis
Waukesha
A Division of Franklin Rehabilitation, Inc.
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
31
PRSRT STD
Auto
U.S. POSTAGE PAID
Waukesha, WI
Permit No. 146
Wisconsin Athletic Club
10840 W. Rogers Street
The 9 to 5’er
Billie Jean Smith
page 19
The Young Athlete
Brandon Cox
page 16
More ways to stay connected!
facebook.com/thewac
twitter.com/thewac
youtube.com/thewacchannel

The Aging Actively The Competitor The Super Parent

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