group fitness - Wisconsin Athletic Club

Transcription

the
WAC
POTENTIAL
Fall | Winter 2014
Magazine of the Wisconsin Athletic Club
PASSION
POWER
di r e c t ory
West Allis
1939 S. 108th Street
West Allis, WI 53227
414.321.2500 Fax: 414.328.3470
www.facebook.com/thewacwestallis
Club Hours:
Sunday 6am–Saturday 8pm
General Manager: Trish Beatty
Group Fitness/Programming Director: Emily Wychgram
Fitness Director: Mike Dandridge
Service Director: Tim Dutton
Fit U Director: Pat Hutchinson
Aquatics Director: Mike Dandridge
Kids' Clubhouse Director: Jodi Cummings
Kids In Shape Director: Pamela Landin
Court Sports Director: Clayton Greenlee
Club Pub Director: Jodi Cummings
Member Services: Doug, Tommy & Brady
Fitness: Ali, Amy, Brent, Cameron, Clayton, Craig,
David J., Emily, Gerrit, Jackie, Jamie, Jimmy, Julie,
Kayla, Mike, Pamela, Rick, Ricky, Ryan & Shannon
Waukesha
1530 E. Moreland Blvd.
Waukesha, WI 53186
262.544.4111 Fax: 262.548.8244
www.facebook.com/thewacwaukesha
Club Hours:
Monday–Friday 4am-11pm
Saturday & Sunday 6am-8pm
General Manager: Molly Anderson
Fitness Director: David Casper
Group Fitness Director: Renee Salamone
Programming Director: Kathy Delker
Aquatics Director: Jan Boberschmidt
Kids' Clubhouse Director: Renee Salamone
Court Sports Director: Lee Kimball
Club Pub Director: Janelle Andrews
Member Services: Arlene & Jeff
Fitness: David, Jan, Jeni, Josh
Kathy, Mike, Renee, Ryan & Terra
Greenfield
5020 S. 110th Street
Greenfield, WI 53228
414.427.6500 Fax: 414.427.6507
www.facebook.com/thewacgreenfield
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: Jana Uebele
Front Desk Director: Seth Harrison
Aquatics Director: Nicole Ford
Kids' Clubhouse Director: Jenni Stremcha
Member Services: Erin, Joe and Randy
Fitness: Correen, Don, Jesse, Laura,
Nicole, Peter, Shannon & Troy
Massage Therapists: Ellie, Kathy, Kelly, Megan,
Natalia, Rachel, & Steve
2
W a u wa t o s a
8700 W. Watertown Plank Road
Wauwatosa, WI 53226
414.443.5000 Fax: 414.443.5007
www.facebook.com/thewacwauwatosa
M e n o m o n e e Fa l l s
N91W15700 Falls Parkway
Menomonee Falls, WI 53051
262.255.5700 Fax: 262.255.5706
www.facebook.com/thewacmenomoneefalls
Club Hours:
Monday–Thursday 4am-midnight, Friday 4am–9pm
Saturday & Sunday 6:30am-7pm
Club Hours:
Monday-Thursday 5am-11pm, Friday 5am-9pm
Saturday-Sunday 6:30am-7pm*
General Manager: Derek Deprey
Fitness Director: Brian Hyland
Programming Director: Jill Polifka
Front Desk Director: Jessica Perry
Aquatics Director: Jessica Perry
Kids' Clubhouse Director: Angela Randall
Sports Director: Mark Baumhardt
Community Outreach Director: Eric Gresham
Member Services: Eric, Justin, Kristin & Logan
Fitness: Alicia, Angie, Ashley, Brian F., Brain H.,
Craig, Dan, Darcie, David, Dawnkristi, Dustin, Erin,
Eva, Jeremy, Jill, John, Jordan, Karina, Karl, Kaz,
Leanne, Mark, Matt, Mike, Shem, Steve, Travis &
Vanessa
Massage Director: Annie Molli
Massage Therapists: Andrea, Annie, Holly, Lina,
Mark & Michelle
*Starting October 1
Saturday & Sunday summer hours end on September 30
Downtown
411 E. Wisconsin Avenue 6th Floor
Milwaukee, WI 53202
414.212.2000 Fax: 414.212.2007
www.facebook.com/thewacdowntown
Club Hours:
Monday-Thursday 5am-10pm , Friday 5am-9pm
General Manager: Jennifer Smith
Fitness Director: Mike Lederer
Group Fitness Director: Jamie Schoepke
Front Desk Director: Marshall Newble
Fit U Director: Kelly Bjornstad
Massage Director: Tim Farrell
Member Services: Hubie, Lauren & Scott
Fitness: Al, Alex, Amanda, Eric, Hubie, Jeff, Jess,
Kristen, Kristi, Kylie, Mike, Paul, Sam, Sonya, Sarah
and Stu
WorkingWell Representative: Lauren Senour
Massage Therapists: Kathy & Tim
North Shore
7601 N. Port Washington Road
Glendale, WI 53217
414.228.2800 Fax: 414.228.2809
www.facebook.com/thewacnorthshore
Club Hours:
Monday-Thursday 5am-10pm, Friday 5am-9pm
General Manager: Nikki Wille
Fitness Director: Megan Shemanske
Programming Director: Jules Schwefel
Front Desk Director: Debbie Fisher
Kids' Clubhouse Director: Sara Coleman
Sports Director: Jerry Hofman
Aquatics Director: Kiersten Yeazel
Massage Director: Jules Schwefel
Member Services: Beth, Jerry, Matt & Sara
Fitness: Adam P, Adam W, Alex, Beth, Craig, David,
Erin, Janet, Jay, Jen, Jo, Jules, Justin, Meena,
Megan, Monica, Nick, Nikki, Rachael & Sam
Massage Therapists: Anne, AnnMarie, Maura,
Randa & Tim
General Manager: Deb Orr
Fitness Director: Jay Spencer
Programming/Group Fitness Director: Sandy Jeremy
Front Desk Director: Angie House
Service Director: Sue Elderbrook
Aquatics Director: Jessica Gebler
Kids' Clubhouse Director: Angie House
Member Services: Alissa, Cassey, Jordan, Rachael &
Shawn
Fitness: Courtney, Danielle, Dean, Eva, Kristen,
Eric, Heather, Jenny, Jeremy, Lauree, Luke, Mandy,
Melanie, Michael, Sarah & Vanessa
Massage Therapists: Brenna, LeeAnn & Laura
B USINESS OFFI C E
10840 W Rogers Street
414.328.1300 Fax: 414.328.4640
Office Hours:
Monday-Friday 8:30am – 4:30pm
Director of Sales: Ian Casmer
Director of Fitness: Craig Hoxie
Director of Group Fitness: Julie Crowley
holiday hou r s
Lab o r Day W e e k e n d
Saturday, August 30 • 6:30am-4pm
(West Allis Club still open from Friday)
Sunday, August 31 • 6:30am-4pm
Lab o r Day
Monday, September 1 • 6:30am-2pm*
(West Allis Club re-opens September 2 at 4am)
Than ksg ivi ng
Thursday, November 27 • 6:30am-2pm**
(West Allis Club still open from Wednesday)
(West Allis Club re-opens November 28 at 4am)
C h r i s t ma s E v e
Wednesday, December 24 • 6:30am-2pm**
(West Allis Club still open from Tuesday)
C h r i s t ma s Day
Thursday, December 25 • 6:30am-2pm*
North Shore Only - other clubs closed
(West Allis Club re-opens December 26 at 4am)
N ew Year's Eve
Wednesday, December 31 • 6:30am-4pm**
(West Allis Club still open from Tuesday)
N e w Y e a r ' s Day
Thursday, January 1 • 6:30am-4pm*
(West Allis re-opens January 2 at 4am)
*No Group Fitness or Kid's Clubhouse
**Special Holiday Group Fitness Classes offered, see
schedule. No Kid's Clubhouse
Select photography provided by Wesley Wahlberg, Stephanie Hink and Mike Krukowski.
the
o
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m
WAC
Volume 14, Number 3 • Fall | Winter 2014
in th is iss u e:
to member s
Finders Keepers.
Everyone who walks through our doors is looking for
something. The obvious answer is treadmills, strength
equipment, classes, pools…all the things you expect to
see in health clubs. The not so obvious answer is what
they really hope to find. From dropping a dress size,
crossing a finish line or climbing a mountain to picking
up a grandchild, lowering blood pressure, or simply
climbing a flight of stairs, we understand our main goal
is to help members unlock their potential, pursue their
passion, and find their power. If that sounds like a tall
order for a health club, just read the member stories
featured in this issue. It’s a small sampling of the big
impact being a WAC member can have on your life.
As you might have heard, it was a busy Summer as WAC
and Kohl’s Department Stores partnered to unveil a new
Fitness Center located on their corporate campus in the
Falls. The center is part of Kohl’s expanded Wellness
Center which includes a medical clinic and pharmacy
for Associates and their families. The Center reflects
Kohl’s commitment to build a healthy workforce as they
engage and empower Associates to lead healthier lives.
The WAC was chosen to help bring their vision to life
including operating the 14,000 sq. ft. state-of-the-art
Fitness Center. It’s an ambitious and exciting partnership
that we believe reflects the future of workplace health.
f ns
Chez
f ns
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
Group Fitness Events
6
Training Corner 8
Find Your Potential 9
Find Your Passion 10
Gym Toys 11
Find Your Power 12
Quick Tip
13
Advanced Training 14
Get Social 16
Massage
18
WorkingWell
20
Just Add Water
22
Making A Difference
24
WAC•tivity
25
Court Sports
26
Kid's Clubhouse
28
Food for Thought
30
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Video lineup.
..
to
LOCATION KEY:
5
f ns
f ns
to
Find Your (Group) Fit
S howing!
f ns
Ray
4
Now
So, whatever you’re looking for when you walk through
our doors, or the doors of our many Working Well
Corporate Partners, we will help you find it. Tap into your
inner athlete…the options are endless, including plenty
of treadmills. Who knows what you’ll find and, as the
saying goes, finders keepers.
Keith
Group Fitness
to
toVisit
our video library at www.thewac.com/youtube
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
3
f ns
g rou p f i t n e s s
Barre Burner
Speed
Light up your aerobic workout by alternating
speed in the pool and on land. Push your
aerobic capacity to the next level; tag
team swimming and running to build your
endurance and move your anaerobic
threshold. Take home fa speed
workout each
ns
week and see how far you progress in one
session. Speed walkers welcome!
Tuesdays • 5:20am
to
Extreme X
Join the craze! Push yourself past what you
ever thought possible. Led by a Personal
fa
Trainer,
this class takes traditional interval
ns
training to a new level with long bursts of
maximum intensity exercise and short periods
of rest. Workouts will include cardio and
plyometric exercises with
intervals of power,
f ns
resistance, strength and core training. The
more variety you include in your workout, the
better and faster your results will be.
to Wednesdays • 5:30pm
G.R.I.T.
Grind through intervals of 30, 60 and 90
fa
seconds of cardio, plyometrics, strength
ns
training and static holds. Group Radical
f ns you both
Interval Training challenges
physically and mentally. Improve your
cardiovascular fitness,fincrease
your strength
ns
and burn fat for hours after class is over!
to
Fee:
$50 member | $85 non-member
Drop-In Fee: $10 member
to
$15 non-member
fa Wednesdays • 7pm | Saturdays • 7:30am
ns Thursdays • 9:30am
fa
ns
Triple
Threat
This course is designed to help you 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
f nsbody image and
confidence level as you head to the office
or for a night out on the town! See story on
pages 12 and 13 to learn more.
to Thursdays • 6am
fa
ns
f ns
Fit Fact
44%
The percentage of health club
Ballroom Dance f
4
ns
Watch
for a new dance style each session and
fa
join
ns our talented Instructors as they teach you
the basic footwork and partnering techniques
totomake you a stand-out
ns the dance floor.
f on
Singles and couples are welcome.
Fee: $50 per person
fa Thursdays • 7:30pm
to Thursdays • 6:30pm
ns
Tabata
Tabata is one of the most effective types
fa high-intensity interval training to burn
of
ns
calories
and develop muscle definition.
Class consists of a warm up leading
to timed sets of bodyweight exercises
like sprints, push-ups, and squat jumps
performed in 20-second intervals of
all-out intensity, followed by 10-second
recovery periods, andf concluding
with a
ns
well-deserved cool down. Expect to be
progressively challenged as you push to the
next level of intensity.
to $50 member | $85 non-member
Fee:
Mondays • 7pm f ns
Tuesdays • 5:30pm
fa Fridays • 5am
ns Mondays • 6:30pm
to Thursdays • 6pm
Kick Fit
Kick Fit is a vigorous workout featuring
one-on-one
bag punching, kickboxing,
fa
strength,
conditioning and intense interval
ns
and core training. Burnf calories,
tone
ns
muscles, develop strength and relieve stress
while learning self-defense. There's no tricky
choreography… just come ready to sweat!
to Wednesdays • 6pm
ns
Taught with an athleticf approach,
Power
to
Yoga follows the flow of breathing through
a sequence of interweaving asanas.
Sequences emphasize balance and coreto
fa
strengthening
exercises.
f ns
ns Mondays • 7pm
Wednesdays • 10:30am
fa Mondays • 7pm
to Wednesdays • 6pm
ns
Women on Weights
Especially for women, this exciting course
fa
nsspeed up your
ff ns
will
help you get lean and
ns
metabolism to help you lose weight. This
class focuses on educating and instructing
women on strength training
f ns techniques
to
to
using
free weights, stability balls, medicine
balls, BOSU and more.
Tuesdays • 9am
to
fa Wednesdays • 6pm
fa
ns Wednesdays • 6pm
ns
f ns
Pre-Post
Natal Classes
fa
Pregnancy drastically changes your body,
ns
and life with a newborn taxes your mind.
to
These classes are designed specifically for
expecting and new moms. Look for these
new pre-post natal classes in the Specialty
&faAdvanced schedule.
ns Pre-Post Natal Yogalates
Pre-Post Natal Strength
Pre-Post Natal Yoga
Pre-Post Natal Water
Instructor
Training Program
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.
Please contact Julie Crowley at jcrowley@
thewac.com for more information. To
register, call Vicky at 414.328.1300
Fee: $50 member | $85 non-member
September 9-October 28
Total Body Works
Youth Swim Lessons
Tuesdays nights • 6:30-8:30pm
Watch for details in the club
on location information
members that participate in
group exercise
Power Yoga
Transform your body with this workout
that incorporates barre method training
principles with a variety of exercises that
ns
will lengthen, tone andf sculpt
your body like
no other class. Discover the secrets to a
long, lean dancer body
feeling like
ns
f without
you have two left feet!
Fee:
Drop-In Fee: $10 memberns| $15 non-member
f
to Thursdays • 7:35pm
ff ns
ns
fa Tuesdays • 9am
to Saturdays • 8am
fa
to
to Mondays • 6pm
ns
f ns
Saturdays • 8:30am
Fridays • 11am
fa
fa
Mondays • 9am
fa
ns
ns
to Tuesdays • 6pm
ns
Saturdays • 8:30pm
fa
ns
Find Your(group)fit.
By Julie Crowley, Director of Group Fitness
will keep you motivated and interested with different instructor
styles, music selection, and interaction with other groupies…I
mean members. For many, an hour-long workout goes by very
quickly when music is playing and you are trying new exercises.
People stay interested because of the social atmosphere, offering
camaraderie and accountability among participants and with the
instructor. Make sure to try a variety of our classes to Find Your
best Fit.
You’ve heard it…the energetic music, the motivating instructor,
the exciting cheers…but have you ever tried one of our group
fitness classes? Come find out why our members love being a part
of group exercise. Within our fun and welcoming environment,
our complimentary classes bring excitement and new results to
your fitness regimen. Amp up your CARDIO with Step or Interval,
build Guns and blast away fat in our STRENGTH classes, get your
GROOVE on with Zumba or Hip Hop, CYCLE your way through the
musical decades, find some cool relief with added intensity in the
WATER, or connect your MIND|BODY to the Zen practices of Yoga
and Pilates. We have something for everyone.
Tips for First Timers:
■
■
■
As kids, we loved to get together to play with our friends, and as
teenagers, our world revolved around them. As adults, we still enjoy
being active with friends, but we don’t always feel like we have the
time or opportunity to do so. Group Fitness classes give us the
chance to feel young again and to be physically active with others.
Did you know that you can schedule a one-on-one Fit University
session with a Group Fitness Instructor? See your club’s Group
Fitness Director to schedule an appointment and receive the most
up-to-date schedule of events.
There are many benefits to working out in a group: exposure to
a social and fun environment, a safe and effectively designed
workout, a consistent exercise schedule, an accountability factor,
and a workout that
requires no prior
exercise knowledge
or experience. You
will surprise yourself
with newfound skills
and exercises to keep
your body guessing,
sharpen your mind,
reduce stress and
create lifelong
friendships. You will
also burn an average
of 350-700 calories
a class, depending
on the intensity and
duration.
People often stray from
their exercise program
out of boredom. Our
variety of class formats
“
“
Group Fitness classes
give us the
f ns
chance to feel young again
f nsand to
be physically active with others. f ns
to
to
LOCATION KEY:
West Allis
fa
ns
Waukesha
Greenfield
to
fa
Arrive 5-10 minutes early and let the Instructor know you’re new to the class. He or she will help you set up and explain any necessary details.
Bring a water bottle and sweat towel.
Check out our YouTube channel for video examples.
youtube.com/thewacchannel
to Wauwatosa
to
f ns
f ns
f ns
Downtown
to
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
5
f ns
Events
Dance Walking
End the summer with some fun
down the sidewalks of Hales
Corners. Come Dance Walk to sweet
jams with your fellow members and
favorite staff. Celebrate your kickin’
dance moves at the WAC’s Watering
Hole with a nice refreshing
f ns beverage.
Don’t forget your shades.
Complimentary
September
to Watch for more details in the club
Become an IronMan in
ONE
Week!
fa
Does
a 2.4-mile swim, 112-mile bike
ns
ride and a 26.2-mile run seem like a
lot to finish in 17 hours? How about
one week? Join your fellow athletes
and track your training; see if you
have what it takes to go the distance.
Accept our challenge and become
an IronMan…in one week! Sign up
at the Front Desk. Contact Nicole
Ford with any questions at nford@
f ns
thewac.com.
September 7-13
to
Family Health and Fitness
Day
fa
Bring the whole family for an evening
ns
of fun family fitness. Sample healthy,
kid-friendly food and try a variety
of exercises like Yoga,fZumba,
boot
ns
camp and agility games.
Complimentary
Friday, September 19 • 6-8pm
to
fa
ns
Fit Fact
24 million
the number of people
who visit their gym
100+ times per year
Strongman Competition
Join us for an amazing day of
competition, topped off with a
cookout and raffle to benefit Ronald
McDonald House. Whether
f ns you
want to compete or cheer on the
competitors, don’t miss this event!
Entry Fee: $25
to Saturday, September 27 • 10am
Sign up deadline is Tuesday,
September 23
fa you interested in
Are
ns
Strongman/Strongwoman
Training?
Contact Brian Hyland, WAC
Wauwatosa Fitness Director and
Strongman Competitor,
at 414.443.5000 or
[email protected] for more
information.
Flirtatious Fridays
Ladies, if you’re looking for a night of
flirty fun, we have an event for you!
Gather your girlfriends and get ready
f ns
to have a sassy good time! The night
f ns
includes one full hour of Flirty Girl
Fitness, followed by appetizers and
more.
to
Fee:
Friday, October 24 • 6:30 pm
fa Friday, September 26 • 6:30pm
ns
fa
ns
Try-It Weeks
Take a sneak preview at our
upcoming Specialty Classes,
Advanced Training, and introductory
classes. Check the club for more
details. Try something new!
Complimentary
October 26–November 1
December 28–January 3, 2015
Super Saturday
Don’t miss out on your chance
to win a coveted Superman t-shirt
as we showcase a variety of Group Fitness
classes and Fitness demonstrations featuring
our “super” talented Instructors and Trainers.
Be adventurous and try that new class or
activity you’ve been thinking about. Join us for
all the fun and don’t forget to bring a friend!
Complimentary
f ns
Saturday, November
1
Thanksgiving Guiltbusters
Join us on Thanksgiving Day for this WAC
to
tradition
and get a jump on your holiday
festivities by stepping up the workout and
dialing down the guilt. Watch for your club’s
roster
of complimentary classes and sign up
fa
details.
Have your turkey and eat it, too!
ns
Complimentary
f ns
Thursday, November
27
f ns
BodyPump™ Launch Week
Join
to our inspiring team of Instructors as they
introduce a new and exciting BodyPump
to
Release.
This world-famous choreographed
barbell
class,
will sculpt, tone and strengthen
fa
your
entire
body…fast!
ns
fa Friday, October 3 • 6:30pm
ns
DJ Hip Hop Spinf ns
Join our live Soundsational DJ and Instructors
for a fun-filled, disco ball evening in the Gym.
Hop on a spin bike or hip-hop to live tunes and
to around for “Happy Hour” beverages and
stick
snacks. Get your groove on and bring a friend!
fa Friday, November 7 • 6-8pm
ns
6
get more fitness, nutrition and club information at www.thewac.com
Late Night
West Allis Programming
Coed Midnight Volleyball
Late Night Interval
Mondays • 12am
Thursdays • 12am
Tuesdays • 12-1am
Wednesdays • 12:30-1:30am
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!
Interval involves alternating short bursts of intense
activity with active recovery. This efficient training
method can help you increase your intensity without
burning yourself out.
Late Night Badminton
Late Night Cardio Circuit
Wednesdays • 11pm
Thursdays • 10pm
Join us for this fast-paced game on the racquetball
courts. Starts at 11 and runs late!
Get plugged in to this circuit format class. There's
no tricky choreography, just challenging and fun
stations featuring cardio, muscle conditioning and
balance training exercises.
Late Night Spin
Late Night 2-on-2
Basketball League
Thursdays • 11pm
This group cycling class uses specially designed
bikes and is set to music for mood and motivation.
Instructors use motivation, sports psychology and
cycling techniques to create a journey for the mind
as well the body.
Tuesdays • 10pm-1am
League begins January 13
Join us for this 7 or 8-week league plus playoffs.
Teams consist of two players and a sub. You’ll be
playing two 10-minute halves per game. Put your
own team together or we can place you. (Teams
may have one non-member player.)
f ns
f ns
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to
Hip
to
LOCATION KEY:
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
to
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
7
f ns
TRAINING
corner
By Megan Shemanske, WAC North Shore Fitness Director
Starting a fitness program is one
of the BEST things you can do
for your health. It can also be
overwhelming or intimidating
without guidance. The good news
is you can start in just 5 steps!
Whether you’re new to the fitness
world, getting re-acclimated after
a hiatus or simply looking for
more structure in your current
program, it helps to be aware of
these common mistakes made
when getting started.
5 Beginner
Blunders to Avoid:
1 Overcomplicating: Don’t feel
like you need fancy equipment to get
a great workout. Get back to basics.
Start out using what you feel most
comfortable with until you fall into a
consistent routine.
2 The “All or None Mentality”:
Something is better than nothing and
more than what you were doing when
you started. Small changes are best for
lifestyle adjustments.
3 Performing quantity over
quality: More isn’t always better.
Make sure you have the correct settings
for any machines specific to your body,
and carefully correct form during
functional movements. This will help
prevent burnout and overuse injuries.
4 Expecting results too fast:
Have Patience! Expecting results
too fast can be frustrating and demotivating. Give your body 6-8 weeks
to adjust to new changes in your
lifestyle.
5
Improper hydration and
nutrition: Eat a combination of a
protein and a carbohydrate (e.g. apple
with peanut butter) within 2 hours
before exercise and 1 hour after. Drink
a minimum of half your body weight in
ounces of water per day.
Now that you know what to avoid,
here are some pro tips that will help
you succeed. Remember: if you
have any questions or if you would
like more guidance, speak with a
member of our fitness staff. We’ll
help you get started.
5 Top Tips to
Triumph:
1 Find something you ENJOY! The
more you enjoy your activity, the more
likely you are to stick with it.
2 Take advantage of the WAC’s
complimentary Fit University Program.
A Personal Trainer will work with you to
set up a personalized workout based
on your needs, abilities and goals.
3
Set SMART Goals: Specific,
Measurable, Attainable, Realistic and
Timely.
4
Find a buddy, class, group or
fitness professional to help keep you
on track. Get connected with more
staff and members to create a social
community that will help support you
and hold you accountable.
5
Variety is the spice of fitness!
Diversify your workout to continue to
challenge yourself, surprise your body
and prevent boredom.
When you feel like quitting,
remember why you started!
A Strong
8
William Blader
West Allis Member
Interests:
Spending time with my friends, traveling,
watching movies and gaming
William’s Story:
Diabetes is very common in my family,
so when the doctor called me back in to
talk after a check-up, I assumed that's
what it was going to be about. I was
thinking alright, you're 29, you've been
misbehaving, and the party is over. I was
in a bit of shock when the doc told me it
wasn't diabetes but instead an issue with
my liver linked to similar causes.
I wanted to feel better, in a personal way
and in a physical way. My health had
started to slip due to my lifestyle choices.
I had been in much better shape before;
I really wanted to recapture that. There’s
a gym at my work building, but to be
honest, I really needed a trainer, both
for the sake of staying on goal and for
strengthening me correctly. The WAC
gave me a place where I could find the
kind of help I needed to accomplish what
I set out to do.
“
The biggest successes have been the
ones that don't really come right out at
you. Getting stronger and being able to
have a more intense workout really helps
you realize where you came from and
where you are going.
f ns
William’s Advice:
Take it slow, especially in the beginning.
It’s not about winning this race; it’s about
finishing it. to
FIND YOUR
LOCATION KEY:
West Allis
fa
ns
Waukesha
Potential.
f ns
to
Greenfield
f ns
to
to
f ns
to Wauwatosa
Downtown
to
fa
f
to
f ns
fa
ns North Shore
I had been in much
better shape before;
I really wanted to
recapture that...
The WAC gave me
a place where I
could find the kind
ns
of helpf nsI needed to
accomplish what I
set out to do.
fa Menomonee Falls
ns
All WAC locations
“
The biggest challenge I've faced so
far has been the state of my own
body. You'd like to think that carrying
a bunch of weight around meant that
at least some of my muscles would
be ready to work. I'm not the kind of
person that needs inspiration to start
doing something, but I definitely need
determination to keep going. Being held
accountable to my goals by my Trainer,
Pamela, has really kept me on track and
helped me to realize the results I wanted
to see.
9
f ns
It isn't just our love
for fitness that
brings us together
— it's the passion
we have to be the
best we can be as
individuals as well as
three generations of
strong women.
“
FIND YOUR
Meet WAC Falls members Judy Davis (bottom right), Jennifer
Davis (bottom left), Samantha Keifer (top left) and Ashleigh
Tyner (top right)
Favorite Workouts and Classes:
Body Pump, Backyard Boot Camp, Fusion Express, Total
Bodyworks, Yoga, TRX, Swimming
1st Generation | Judy
Judy’s story:
Five years ago I was in an accident that resulted in a neck
fusion. Through working with a personal trainer, I not only
found my way back to being in shape, but I was in better shape
than I had ever been. I don’t ever want to lose what I have
worked so hard to achieve. I know that at my age (71), if I
don’t continue my fitness journey, I will become “old." I want
to be able to keep up with my daughter, granddaughters, and
great-grandson.
2nd Generation | Jennifer
Jennifer’s story:
Two years ago, I made a lifestyle change and feel great. My
mom was in a car accident a few years ago and seeing how
she has come back from her injuries and the shape she is
in now – absolutely amazing! Watching what my daughters
(Samantha, Ashleigh) do in the club inspires me to work
harder, and hearing them say, “wow mom, I can’t believe you
did that” is all the inspiration I need.
10
Passion.
3rd Generation |
Samantha & Ashleigh
Samantha’s story:
For years, I have struggled with my body image and finally
decided I was ready to make a lifestyle change. I stepped away
from all my unhealthy habits and wanted to do it the right way.
My grandma, Judy, has been a huge inspiration as she is 71
and in the athletic shape of a 30-year-old. I had lost 10 pounds
before joining the WAC; since joining, I have lost another 10
pounds.
Asheigh’s story:
I joined the club to get back into shape after my pregnancy.
I’m a United States Marine Veteran so always being in shape
helps to keep me motivated, and my passion for being healthy
inspires me to push myself. I am also surrounded by amazing
role models in my family and take inspiration from them daily.
Their advice:
We are all capable of conquering any challenge we may be
faced with. Don’t ever give up and try for “just one more rep”…
the rewards can be amazing!
!
s
y
o
T
GYM
By Pam Muellenbach
WAC Greenfield
Fitness & Massage Director
Keeping on Your Fitness Journey
Congratulations, you've made exercise a
priority in your life! You are seeing changes
both physically and emotionally. Doesn't it
feel great? After all of that hard work, we
often get comfortable and start to slip over
time. Avoid the back slide. Change up your
exercises by adding these gym toys to your
workout. You’ll increase intensity and keep
improving.
A simple and easy addition to your routine is
to use medicine or slam balls. You can find
them on the fitness floor or in your club’s
studio. Balls can be added to a variety of
exercises simply by holding the ball while
performing the motion. Add medicine or
slam balls to any of these exercises:
■ Squats
■ Sit-ups
■ Overhead Presses
■ Lunges
You'll be amazed how your intensity will
increase just by adding the weight of the ball.
If you are ready for a bigger challenge, pick
up a BOSU. Also
referred to as a
"blue half-ball,"
the BOSU
looks like a
stability
ball cut
in half.
If you can
do a full
set of the
following
exercises with good form, try adding in
the BOSU:
■ Pushups
■ Lunges
■ Squats
You'll find yourself even working harder,
and, as an added benefit, this gym toy will
force your abdominals to work constantly
throughout the entire workout.
Next time you are at your favorite
WAC location, try to incorporate
a medicine ball, slam ball or
BOSU. If you need help finding
these gym toys or want more
information, ask your club's
fitness staff. If you still are
looking for ways to stay on
track, visit www.thewac.
com/gymtoys to see our
gym toys videos and
keep sparking new
ideas!
HITTING YOUR
11
FIND YOUR
POWER.
The participants in Sonya’s Triple Threat class have found their
power. These amazing individuals are dedicated to their goals and
are motivated not only by Sonya, but by each other as well. They push
each other to dig deeper and go further.
Katie McMillen
Interests: Fitness and nutrition, food and wine, travel and running
races with friends
Katie’s Story:
I have never considered myself an active person, and over the years
that lifestyle was catching up with me. I started to gain weight and
felt bad overall. I joined various gyms and had personal trainers
but it never seemed to be a good fit so I never stuck with it. Within
the first few months of working with Sonya, I reached new fitness
goals, including running my first half marathon. The difference from
my previous experiences is that I felt Sonya was invested in me. She
knows when to push me beyond my perceived limits or give words of
encouragement when I feel down.
Margaret Welch
Interests: Triple Threat, running, soccer, travel, trying new
restaurants and exploring all the fun things to do near our home,
spending time with friends and family and reading
going
Margaret’s Story:
I was diagnosed with Breast Cancer in 2011. One of the things that my
doctor recommended to reduce the risk of a cancer recurrence was
regular exercise. Nothing like the fear of cancer to motivate you to get
your butt to the gym!
I met Sonya in the women’s locker room, and she told me about her
Triple Threat class. Sonya was so friendly and seemed genuinely
interested in my fitness goals. I decided to give Triple Threat a try
and have been attending ever since. I have made so many good
friends through Triple Threat; we encourage each other and make the
workout fun. I find myself looking forward to Triple Threat and miss it
when we’re between sessions.
Anne Minnich
Interests: Running, hula hooping, dancing, music and food
Anne’s Story:
I began going to the WAC in 2008. I had just returned from being
abroad for 8 months and was about 30 pounds heavier than I am now.
I spent hours a week on the elliptical or bike, but was not achieving
the goals I had set for myself. I then started training and taking Tabata.
I quickly learned the benefit of group fitness for inspiration and
accountability.
distance
the
12
quick
tip
Endurance
by Michael Lederer, Downtown Fitness Director
Imagine the following scenarios:
■ Going on an hour-long bike ride with your spouse and kids without taking a
break.
■ Increasing your running PR (personal record) distance from a 5K to a 10K.
■ Carrying your golf bag and walking all 18 holes.
I could not imagine where I would be without Sonya or
this class. It has completely transformed my body and
mind. I know the class brings everything needed to be
successful at the gym; variety, energy, challenge, and
fun! Triple Threat is the reason why I have met so many
amazing people and made some wonderful friendships.
It’s important to find what makes you smile. When you
can sweat and burn and hurt but smile at the end of the
workout, you know you are in the right place!
Stamina and endurance are far different than pure strength. Endurance allows you
to exercise for a longer period of time. To increase circulation, elevate your energy
levels and better your overall health, stamina needs to be at the forefront of your
training routine.
You’re probably asking yourself, “How do I increase my stamina and endurance?”
It’s imperative that you exercise for at least 30 minutes each day. If you are just
beginning a workout routine, break the 30 minutes into 10-minute segments.
Ensure that each session contains sustained exercise that increases your heart and
breathing rate. Try to make your routine as convenient and enjoyable as possible so
that it becomes habit and simply another part of your day.
Here are a few tips on how to increase
your endurance:
Jeanna Nichols
Interests: Stand up paddle boarding, cooking and
trying new recipes—especially Thai food
Jeanna’s Story:
I’m so happy I found the WAC after moving to Milwaukee.
Everyone is very encouraging and helpful. The Triple
Threat class has really changed the way I work out. It’s
the perfect blend of cardio, weight training and Sonya’s
signature “long and lean” strength training. No two
classes are the same, so my body is always guessing.
Growing up, I played a lot of team sports, like soccer.
I missed the motivation that came with team training.
My Triple Threat class members are like my team,
and Sonya is the coach. We motivate and encourage
each other to keep digging and push through all the
challenging exercises.
Join Sonya and these incredibly dedicated members for
Triple Threat Downtown
f ns
Mondays & Wednesdays 6:30-7:30pm
f ns
Fridays 6:15-7:15pm
■ Change up your routine. To some extent, the human body acclimates to a
workout after two weeks. If you are an avid cyclist, try cross training with stair
climbs. If you enjoy long runs, try adding in short 30-second speed intervals.
■ Make it a circuit. Put your strength routine into a series of circuits and reduce
the amount of rest you take in between sets. For example, go from a pushup right
to a pull-up, to a squat, to a lunge with little to no break between the sets. Circuits
will target both strength and muscular endurance.
■ Choose compound movements over isolation. This can be as simple as adding
an overhead shoulder press to your usual squat or a bicep curl to your lunge.
These extra movements will keep your heart rate elevated, burn more calories, and
increase your strength endurance.
■ Add explosive movements. Explosive movements take a lot of energy and
challenge your strength endurance and stamina simultaneously. For lower impact
explosive movements, try medicine ball slams or battle ropes. If you’re looking for
ns
f and
more intensity, try box jumps, Olympic lifts,
agility drills.
f ns
Aim to make the best use of your workout time and remain efficient. In doing so,
and by following the tips above, you will find that your endurance and stamina will
to
increase exponentially.
f ns
to
f ns
to
to
LOCATION KEY:
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
13
f ns
F.Y.I.
A dvanced
Waukesha
Classes
Pool Shut Down
P.I.N.K.
Week of August 31
Court Floor Refinishing
December, between Leagues
Re-Seal Tile
November
Greenfield
Indoor Pool Shut Down
Week of August 24
Outdoor Pool Closes
September/October (weather permitting)
Group Fitness Floor Refinishing
Labor Day Weekend & November
Re-seal Tile
October
North Shore
Re-seal Tile
October
Menomonee Falls
Pool Shut Down
Week of October 26
P.I.N.K. is more than just a pretty
color. It's a weight-loss program that
brings together the best
of fitness and
f ns
nutrition to meet the needs of women.
P.I.N.K. incorporates Power, Intensity,
Nutrition and "Kardio" to give you a
to
full-body
makeover from the inside out.
Become a healthier and sexier you!
Begins September 7. Check the
fa
Advanced
schedule for days and times.
ns
Parkour Basics
Start moving in the WAC's new
Parkour Basics class! Parkour is an
emerging discipline of passing various
obstacles that is fun and beneficial for
anyone. Improve your speed, strength,
stability and endurance in your upper
body, lower body and core, while finetuning your coordination skills. Learn
to overcome obstacles and get back in
touch with the movements you enjoyed
as a child: running, jumping, climbing,
balancing and vaulting.ns
Our certified
f
Parkour coach is well prepared to help
people of different abilities improve at
their own pace.
to Check the Advanced Schedule for
days and times
Gym Floor Refinishing
Week of October 26
Holiday Boot Camp
fa
Row
Fit
With summer in the rear view mirror
and the holidays right around the
corner, now is the time to avoid that
weight gain that seems inevitable this
time of year. Our boot camps have seen
great results, and this one will help you
keep the weight off and get a head
start on your New Year’snsresolution.
f
Sign up today and let us give you the
body you’ve always dreamed of. Bonus!
The individual that loses the most
to win a little extra holiday spending
will
money. Watch for details in the club.
Mondays • 6:30pm
fa Tuesdays • 5:30pm
ns Mondays • 6pm
Wednesdays • 6:30am
Yoga Release for Runners
Use the foam roller and tennis balls
to actively release and strengthen
muscles for better running efficiency.
This Yoga-based class will increase
core and hip stability and mobility,
improve body mechanics, boost
performance and reduce the risk of
injury. If you are new to running or
a veteran of the sport, you need the
f ns
techniques in this class.
Tuesdays • 6:30pm
ns
WAC Mania
Saturday, September 6
Annual staff training event hosted by WAC
Menomonee Falls. To facilitate training
curriculum, many areas of the club will be
used for workshops and seminars. Some
regularly scheduled Group Fitness classes
may be affected, and we will be utilizing
all our Studios and Pools. We apologize
for any inconvenience and appreciate your
understanding as we strive to provide the
best possible training for our staff. Watch
for details in the club.
Mix one part rowing, one part highto
intensity intervals and one part
TRX
Plus
f ns
resistance training to get this wildly
This
class
features
TRX
straps
effective calorie-burning workout.
“plus”
other
gym
toys
like
kettlebells,
fa
Each class will combine rowing with
medicine
balls,
BOSU,
bands
and
ns
a variety of resistancef exercises
using
ns
to
jammer
balls.
Notch-up
results
and
kettlebells, ropes, medicine balls and
challenge
your
body
in
new
ways
by
more to challenge every
f nsounce of
adding
variety
and
intensity
to
your
muscle on your body while
keeping
f ns
fa
workout
routine.
to heart rate elevated
your
for maximum
ns Fridays • 7am
cardio conditioning.
to Fridays • 4pm
fa Mondays • 5:30am
to
ns Wednesdays • 10am
*Class and Program fees vary based on length
fa Fridays • 6:30am
of session and level of Trainer. Check with your
ns
fa
ns
14
club’s Fitness Staff or printed schedules for more
details including fees.
dvanced
TRAINING
One-on-One Training
Up Against the Ropes
Are you looking for a workout
that pushes you up
f ns
against the ropes? Join this fun, high-intensity workout
featuring four rounds of 60-second exercise with
30-second recovery periods using battle ropes, bands
to weighted vests. This training is open to everyone
and
and offers 4 levels of intensity. Improve your endurance
and strength in this full-body workout.
fa Wednesdays • 9am & 5:30pm
ns
Are you looking for a more tailored workout experience? Our Trainers and
Group Fitness Instructors can design a one-on-one program for you in
your favorite format. Get help in a certain area or problem spot, learn more
about a specific format, or push yourself further in a safe environment.
One-on-One Training formats include:
■ Any Complimentary Group Fitness Class
including formats like Yoga, Spin, Pilates, Water, Zumba and Step
f ns
Surf’s Up at WAC in the Falls!
■ Sport-Specific Training
for activities like Golf, Football, Basketball, Swimming and more
Surfset® is a fitness method inspired by the sport
of surfing, combining surf-specific movements with
to
traditional
exercises to create a dynamic routine
designed to torch body fat and tone the core. You
won’t want to miss this!
fa 4-week class sessions
Thursdays • 9am
Fridays • 9am
*NOW SHOWING! Visit thewac.com/gymtoys for a
video demonstration.
■ Specialized Training
including metabolic resistance, postural analysis, and management of
diabetes, heart
disease and
other conditions
■ Much more!
Contact your
Club's Fitness
Director to find
out more about
One-on-One
Training.
Feel the Burn
Think your workout isf HOT?
Join us as we take you
ns
through an intense workout featuring plyometrics
and functional training techniques using only your
bodyweight. This class will turn up the heat and
to
increase
your explosive power, speed and endurance
while blasting calories and toning muscles!
f ns
Saturdays • 9:30am
ns Wednesdays • 9:30am
to in October & December
Tuesdays • 9:30am
in September & November
Personal Trainer
Development Program
fa
ns
Program
Lose It Challenge
Lose It is a weight loss program that includes
nutrition counseling, group personal training
sessions, a cool programnst-shirt and more!
f
Let us help you effectively lose weight,
achieve your personal fitness goals and
be accountable to the most important
f ns
person…you!
to
September 14 – December 13f ns
September 14 – December 13
to September 22 – December 13
fa
ns
Have you ever thought of becoming a personal
trainer? Join WAC Director of Fitness, Craig
Hoxie, and learn how to conduct sessions
that include cardio, weightlifting and proper
stretching. Find out how to make your
passion a career! Contact Craig for details
at 414.328-1300 or [email protected].
f ns
Fee: $50 members |f $85
non-members
ns
The number of people who
7-week course begins September 9
use a personal trainer in
Business Office: Tuesdays • 7-8pm
to
the United States
f ns
Fit Fact
6.4 million
f ns
to
f ns
to
to
fa
LOCATION
KEY:
ns
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
15
f ns
get socia l
f ns
Seasoned Citizens
Card Club
f ns
Calling all card players! Come to the WAC
West Allis to join our Card Club. From
Sheepshead to Cribbage to Sequence, we’ll
to
rotate
the games we play each month and
periodically go out to lunch.
First Wednesday of every month • 10am
fa
ns
Coffee
f ns
Talk Series
Enjoy a cup of Fiddleheads coffee, connect
with your fellow members and educate
to
yourself
on various health and fitness topics
presented by WAC Personal Trainers and
Fitness Specialists!
fa club for details on topics.
See
ns Second Wednesday of every month • 10am
Senior Socials
One benefit of a WAC membership is the
friendships that develop
f nsover months of
working out together. Susan Metzger
celebrates these friendships with class
participants by getting together regularly for
to
socials.
She invites you to join her class for
a terrific workout and the socials for some
fabulous fellowship.
fa
Complimentary
ns Watch for details in the club.
f ns
Outdoor Packer Game on a Big Screen
Come tailgate with us outside as we watch
the Packers take on the Seahawks. There
to be food, drinks and games. For more
will
information, contact Trish.
Thursday, September 4
fa
ns
Dog
Day Bash
You are invited to a Dog
f nsPaw-ty. Enjoy a day
out and socialize with your four-legged friend.
We’ll have raffles, contests, goody bags and
f ns
more! Proceeds from this event will be donated
to a local animal shelter. Fee: $5 per dog
to
Thursday, September 11 • 5-7pm
to There will be a special demonstration from
fa the Greenfield K-9 unit.
ns Saturday, October 18
fa Join us for a wag walk and meet back at
ns the club.
f ns
Client Appreciation Party
We invite you to celebrate your hard work,
sweat and success with fellow Personal
to
Training
Clients as we host a Mexican-themed
evening on the deck just for you!
Thursday, September 18 • 6pm
f ns
West Allis Senior Lunch Group
Halloween Costume Party
Good Food, Good people, Good topics, Good
times! Our senior members have enjoyed this
to
group
for years and the tradition continues!
Please join us for a potluck luncheon.
Friday, September 26 • 11:30am
fa Friday, October 31 • 11:30am
ns Friday, November 21 • 11:30am
Join us for some tricks and treats in
to Club Pub. Drink specials, costume
the
contest and more…don’t miss it!
Complimentary
fa Friday, October 31 • 6-9pm
Downtown Fall Fashion Show
Come help us celebrate YOU, our
dedicated and supportive members!
Enjoy beverages, food, music and
f ns
raffles on us!
Monday, November 3 • 4-8pm
We would like to show our appreciation for
our Members by hosting a night of food, fun
and fashion. Local vendors will be spotlighting
the latest in Fall athletic wear. Come for the
fashion and stay for the food provided by
Downtown restaurants serving their signature
f ns
dishes. Fall into fashion
at the WAC.
Thursday, October 2 • 5:30-7:30pm
to Crosse Boats & Bluffs
La
Board the La Crosse Queen paddle
wheeler for a scenic luncheon cruise on
the
fa Mississippi River! As we paddle up the
channel,
a guide will share historical facts
ns
and trivia and point out local areas of interest.
Lunch is included on the La Crosse Queen. To
complete a most pleasant day in La Crosse, a
local guide will join us for a sightseeing tour
of the “River Town”. We’ll make a stop atop
Granddad Bluff, and fwenswill cross the river for
a visit to Southwind Orchards for shopping
and sampling. For more information, contact
Pat Hutchinson at 414.321.2500. Please sign
to by September 19.
up
Fee: $105
Wednesday, October 15
fa Departure: 5:45am Return: 9:30pm
ns
Member Appreciation
Happy Hour
to
fa
ns
ns
Micro Brew and Wine Tasting
Wet your whistles at WAC Greenfield’s 4th
Annual Beer Tasting event. Enjoy a night of
delicious beer and wine tasting, snacks and
music by the fantastic Andrea and the Mods.
Beer provided by Capital Brewery and wine
f ns
provided by Jerry Lawetzki.nsDon’t miss it!
f
Friday, October 17 • 7-9pm
to
to
Halloween
Candy Calorie Count
Guess how many calories are in our candy jar
f ns
and
fa you could win its contents!
ns fa
Complimentary
ns Friday, October 24 through
Friday, October 31
to
fa
ns
16
fa
get more fitness, nutrition
and club information at www.thewac.com
ns
Holiday
Giving Thanks to
our Seniors
f ns
Join us as we give thanks to our seniors
for making our clubs happier places
for everyone! Mark your calendars for
to
these
complimentary luncheon events:
f ns
Thursday, November
13
f ns
11:30am-1:30pm
fa Thursday, November 20
ns
1-3pm
to
to Thursday, November 13
11am
Member Party
Eat, drink and be merry
at our West Allis Club as we pull out all the
f ns
stops for a holiday celebration featuring complimentary live music,
appetizers, desserts and champagne. Join us for this WAC holiday
to
tradition…cheers
to you!
fa
fa
ns
ns
fa
ns
Thursday, December 11 • 6–10pm
~ Meet Me at the Club Pub ~
f ns
f ns
WAC-ky Wednesdays
Meet the Miller Girls
to in the Club Pub and celebrate
Stop
mid-week with a WAC-ky
Wednesday Drink Special.
f ns
fa Wednesdays
Come to the Club Pub to sample a
to beers, win raffle prizes and meet
few
the Miller Girls!
September 22, October 15
ns
fa
Thirsty Thursdays
ns
Bingo
Luncheon
f ns
to made it…the weekend is in
You
sight! Treat yourself to a Thirsty
Thursday Drink Special.
fa Thursdays
ns
Test your luck at our Bingo Luncheon. There will be fabulous prizes,
delicious food and drink specials.
to $10
Fee:
Tuesday, October 7 • 10am
f
f ns
ns
Game Day
f ns
fa
WAC
Halloween Party
Watch the Badger and Packer
to at the Club Pub. We’ll have
games
to
game day specials, food specials and
guest bartenders.
fa
fa ns
ns
Vodka
ns out your Super Hero or Villain
Bust
costume and join us for a party! We'll
to a D.J., Dancing, a costume conhave
test, and food and drink specials.
Friday, October 31 • 7pm-12am
f ns
& Beer Tasting
fa
ns
Wine
Come join us as we sample a variety
of vodkas and beers. Sampling and
to
snacks
are complimentary.
Thursday, September 4
6:30-8:30pm
fa
ns
f
f ns
f ns
to
West Allis
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
f ns
fa
ns
f ns
August 29 –toSeptember 1 | November 28 | December 24-25
December
31 - January 1
f ns
to
to
fa
ns
Tasting
Taste a variety of wines at the Club
to Wine will be available for sale
Pub.
by the glass or by the bottle.
to Thursday, November 20 • 6-9pm
ns 6:30-8:30pm
ns
The Club Pub will be closed:
f ns
LOCATION KEY:
f ns
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
17
f ns
m a s s ag e
Healing
Touch
A
It’s been proven that massage therapy can help heal sore
or injured muscles. The real question is: which form of
Massage Therapy is right for you? When you use your
muscles, your body creates lactic acid, and when
not properly flushed out of your system, this lactic
acid acts as a kind of “glue” holding your muscle
fibers together. This causes tension and knots
in your body. Massage therapy helps release
that “glue.” WAC offers 3 main types of
massage. As you consider which massage
is right for you, here are some pointers to
keep in mind:
◆ Swedish Massage is a light- to
medium-pressure full-body massage
that is ideal for increasing circulation,
calming the nervous system and
reducing stress. Swedish massage
is a great starting point for your first
massage.
◆
Deep Tissue Massage is a
deeper pressure massage that focuses
specifically on a client's problem
areas with the goal of releasing deep
muscle knots and improving range of
motion, giving you the ability to reach
your maximum athletic performance
level. Deep tissue massage is a great
West Allis
Dr. Jeffry Dauk
Dauk Chiropractic
16873 W. Greenfield Ave.
New Berlin, WI 53151
262.786.2225
*Check club calendar for
complimentary screening events
Kevin Svoboda, PT
Accelerated Rehabilitation
Centers
18000-P W. Bluemound Rd.
Brookfield, WI 53045
262.879.0010
18
Physical Therapy & Chiropractic Care...
We invite you to take advantage of a variety of services, including complimentary
screenings, provided by our partner service providers:
Waukesha
Dr. Kevin Herrle
Brookfield Chiropractic
15010 W. Greenfield Ave.
Suite #100
Brookfield, WI 53005
262.754.5500
*Check club calendar for
complimentary screening events
wauwaTosa
Foti Chiropractic
11717 W. North Ave.
Milwaukee, WI 53226
414.259.9008
Third Tuesday of every
month • 4:30-6pm
Third Thursday of every
month • 9-10:30am
Greenfield
Darren Nelson, DPT
WAC Physical Therapy
A Division of Franklin
Rehabilitation, Inc.
5020 S. 110th St.
Greenfield, WI 53228
414.409.7817
*15-minute complimentary
screening for all WAC members.
f ns
Downtown & North shore
Dr. Allen Van Scoyk
to
Complimentary
screenings
offered…
f ns
First Monday of every
fa
month
6:15 - 7:15pm
ns Second Monday of every
to
month 6:30 - 7:30pm
fa
ns
WAC Waterfall Adventure
Havasu Canyon, Grand Canyon, Sedona • April 18–25, 2015
By Laura Braun
Massage Therapist
WAC Menomonee Falls
option for focusing on injuries or specific
problematic areas.
◆ Hot Stone Massage is the
application of gently heated stones as
part of a deeply relaxing and penetrating
massage that unlocks the body's natural
healing energies. The heat and weight of
the stones helps release muscle tension,
allowing the muscles to better respond
to the massage. Hot stone massage is a
great choice for situations where normal
massage is not enough to release the
tension in problematic muscles.
All three forms of massage therapy will
provide healing for your body. The key is
working with your Massage Therapist to
determine which option is best for you.
Looking for a break from your normal
workout routine and daily obligations?
Join us for a spectacular phoneand stress-free hiking and camping
adventure in northern Arizona. Relish
the raw beauty of magnificent canyon
and river landscapes and enjoy inspiring
downtime. Refresh your body in natural
pools below misting waterfalls, including
stunning Havasu Falls. Explore the Grand
Canyon National Park and Sedona for a
day. Complete a winter/spring home
training program to maximize your fun.
Massage Therapy is offered at Greenfield,
Downtown, North Shore, Wauwatosa,
and Menomonee Falls. In addition to
the three massage types above, other
massage modalities are available based
on the individual Massage Therapist’s
skills and training. Find your healing at the
WAC! Call or stop in today to schedule
your massage.
f ns
ns
Information meetings:f
Tuesday, September 9 • 7-8pm
to Wednesday, September 17 • 7-8pm
fa
ns
to Monday, September 22 • 7-8pm
To sign up for Information Meetings
fa
or
for more details including trip cost,
ns
fa
application
process and travel itinerary,
ns
contact Julie Henszey at 414.305.3113 or
[email protected].
By the numbers
• Sleep under the stars 4 nights, hotels
3 nights
• Hike 33 miles
• Explore 4 remote waterfalls
National Massage Therapy
Awareness Week
Save the date! The American Massage
Therapy Association's National Massage
Therapy Awareness Week fis October
19-25.
ns
During the week of October 19th, we will
be offering chair massages. We invite you
meettoour massage team and enjoy some
f ns
relaxation.
f ns
Fee: $1.50 per min.
fa
to ns
Starting with a modest overnight solo
biking trip at age 16, Julie Henszey
has hitchhiked to Alaska, completed
mountain survival training in Norway,
and hiked up mountains in Africa, South
America, and New Zealand. She has a
passion for helping people check things
off their “bucket list” and her enthusiasm
to
is contagious!
f ns
f ns
to
to
fa
LOCATION
KEY:
ns
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
Testimonial
If you are fortunate enough to make
the small-team list (only 6 or so get
to go!) of Julie's annual excursion to
Waterfall Paradise, then get ready to be
challenged, inspired, awed and come
home changed for the better! Don't just
visit the natural wonder of the Grand
Canyon as a spectator; experience it fully
as part
of a team of adventurers - hiking,
f ns
climbing, splashing
and scrambling
f ns
within the Canyon's deeper reaches.
Truly the trip of a lifetime for me.
- Tracy, 2014 participant
Your Guide
f ns
to
f ns
fa
ns North Shore
f ns
to
to
fa Menomonee Falls
ns
All WAC locations
19
f ns
it
Kickin'
into gear...
Wellness Center
Kohl’s is taking big steps to encourage its corporate
associates to get active. In June, Kohl’s Department
Stores opened its first-ever associate fitness center
at the corporate campus in Menomonee Falls. The
14,000-square-foot fitness center, operated in
partnership with Wisconsin Athletic Club, consists
of a brand new workout facility with locker room and
showers. In addition to exercise equipment including
treadmills, ellipticals, bikes and free-weights, services
include onsite fitness classes and one-on-one
interaction with a Fitness Instructor.
The fitness center is part of the expanded Kohl’s Wellness
Center, which relocated this spring to Creekwood
Crossing across from the Silver Spring Corporate Park.
The Kohl’s Wellness Center also includes a medical clinic
and pharmacy for associates and their families.
Kohl’s is focused on building a healthy workforce, and
20
w or k i ngwe ll
the expansion of the wellness center
is a reflection of the company’s larger
initiatives to engage and develop great
teams and empower associates to lead
well-balanced and healthier lives.
center. With operating hours ranging
from early morning into the evening,
associates can exercise before, during or
after work. Classes are offered at various
times throughout the day. Associates
can earn their membership simply by
using it. Kohl’s added an incentive that if
associates workout at the Kohl’s Fitness
Center and/or other WAC locations eight
days in a calendar month, the next month
is free. Associates have responded
enthusiastically – more than 1,000 signed
up for membership by mid-June.
different dimensions of wellness.”
To make it easy for associates to use
the facility, Kohl’s has a shuttle running
between the corporate headquarters
building, the child development center
and the wellness center. The company
aims to be an employer of choice in the
Milwaukee area, and added the fitness
center as another benefit to attract and
retain top talent.
“Kohl’s is looking at health and wellness
more broadly,” said Annette Adams,
Kohl’s Vice President of Total Rewards.
“Giving our associates access to this
wellness center helps us incorporate the
notion of fitness and being active into
the workday and really touches all the
Associates are encouraged to build
time into their day to get to the fitness
f ns
f ns
f ns
f ns
f ns
to
West Allis
fa
ns
to
f ns
to
LOCATION KEY:
to
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
21
f ns
!
r
e
t
a
W
Just add
the St Croix Coral Reef. My family even travels with me. They
prefer the tropical locations, of course.
When I’m training for a long swim, I get to the WAC right when
they open and swim anywhere between 2-4 hours. Getting up
and getting wet at four in the morning is always a challenge,
but I have a lot of encouragement. Deb Shook is a fantastic
cheerleader and is always positive, especially so early in the
morning. I have also met many great members along the way
who provide support.
Melodee’s Advice:
Swimming is a life skill that everyone should have; it is
important for people to feel comfortable in the water. Marathon
swimming involves lots of hours in the pool. The more you train
for a swim, the more you can enjoy the race because you are
prepared. Like other sports, to commit to distance swimming,
you have to be disciplined. Getting organized the night before
helps the morning flow easier.
Melodee Nugent
Wauwatosa Member
Statistician at MCW
Husband: Mike Children: MacKenzee (17), Kyler (15) and
Regan (11)
Interests:
Being outdoors, traveling for swims and scrapbooking
Melodee’s Story:
I was born with hip dysplasia so running and biking were never
really options for me; instead, I swam. I specialized in the 100yd
Butterfly and 100yd Backstroke in high school, and one year
after my wedding, I decided to dive back into the pool.
After competing in a one-mile open water swim at Lake Amy
Belle in 1996, I fell in love with open water swimming. Over
time, I increased my distance, and now I train for long swims
known as marathon swimming—any swim over 6.2 miles.
Swimming has allowed me to travel all over the country. I have
swum around Key West, in the Tennessee River Gorge and in
22
FIND YOUR
KICK.
WAC Youth Swim Club
WAC’s Swim Club is for those advanced
f ns
swimmers looking to improve their ns
f
endurance and stroke technique. Taught
f ns
by our talented Swim Coaches, this 7-week
to for those who are currently in,
class is ideal
f ns
to Level 4. Sign your child up
or have passed,
to
today…space
is limited!
Fee: $50famember | $85 non-member
to ns
fa
ns
fa
ns
fa
ns
Fit Swim
Youth Learn to Swim
Children learn to swim in a safe, fun
f ns
and supportive class. Our experienced
Instructors love to help children becomef ns
f nsas they learn
comfortable in the water
f ns
to swim. 7-weektoclass schedules
and
registration forms are
located
at
fthensFront
to
Desk.
f ns
to
to
Private Swim Lessons
fa
to ns fa
ns
to
Whether you want to learn how to swim or
f ns
just sharpen your skills, WAC private swim ns fa
f
ns fa
instruction can help you be more confident
f ns
ns
fa Swimming
ISR-Infant
in the water. We offer private and semif ns
ns
fa
private (groups ofto2, 3 or 4) lessons in 1-hour Resource
f ns
ns
Infant Swimming
Resource goes beyond
to can be scheduled
or 30-minute formats that
f ns are
traditional swimming instruction by teaching
attoyour convenience. Private lessons
children ISR Self-Rescue techniques
available
kids and adults.
to for both fa
designed to help them survive should
to ns fa
they reach the water alone. ISR offers
ns
fa
to
f ns
f ns
individualized swimming instruction
for
ns fa
f ns
Fit ns
U Goes to the
Pool!
infants
and
young
children
ages
6
months
f ns
fa
f ns
Interested in adding pool-based activities
– 6 years, teaching competence
and
f ns
fa ns to
to your workout? Contact the Fit U Director
confidence
in the water.
to
ns
f ns
to will match you with a
at your club, and they
10% Discount for WAC Members*
ns
to
WAC
Trainer or Instructor thatfwill introduce
to offer is only valid with ISR Instructor,
*This
the many
benefitsfaof pool-based training.
to
Andrea
fa Rapkin, and applies to lesson fees only.
f ns
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LOCATION KEY:
West Allis
ns
fa
ns
f ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
to
Tabata in the Pool
Join us as we take this workout to the pool
fa
and
create a low-impact,
f nshighly effective
ns
class featuring sets of exercises performed
in timed intervals of all-out intensity followed
by brief recovery periods.
f nsExpect to be
to
progressively
challenged as you push to the
next level.
to Mondays • 5:30am
fa
ns Tuesdays • 9am
f ns
fa
ns
f ns
to ns
to
f ns
fa
ns North Shore
f ns
If you are unsuretowhich swim level is
f ns
right ns
for your child, let the WAC swim
f
f ns
to
instructors
assess your
kid's swimming
f ns
skills.toOpen to kids
fa of all ages.
to
f ns
to
Do you swim countless boring laps? Join our
trained coach in this lap-swimming workout.
You will improve your endurance, develop
your stroke and increase your power and
f ns
speed.
Saturdays • 8pm
fa
ns
to
fa
ns
fa
fa ns
fa Menomonee ns
Falls
ns
All WAC locations
23
f ns
Difference
making a
October is
Breast Cancer Awareness Month
4th Annual Keith Nygren
"Making a Difference" Award
Participate in these events to raise awareness and funds to help
find a cure for breast cancer.
f ns
Cycle for the Cure
Raise your heart rate and raise
awareness for breast cancer.
to
Participate
in one ride or join
us for all four. Check out local
vendors and stick around for the
fa
raffle.
ns Watch for more details in the club
Cycle|Yoga for the
Cure
Join our Instructors as they pedal
and pose to raise awareness
and funds for the Susan G.
Komen Foundation for Breast
Cancer Research. Enjoy a variety
of vendors donating their time
and products, along with a
complimentary t-shirt for
all
f ns
participants. A great workout
supporting a great cause…winwin!
f ns
to Watch for more details
in the club
Zumba for the Cause
to
fa the party as we raise heart
Join
ns
rates and funds to find a cure.
Minimum donation: $10
fa Watch for more details in the club
ns
Outdoor Ride for the
Cure
Join Downtown’s Spin instructor
& Personal Trainer, Hubie
Krawczyk as he leads you on
a bike tour outdoors to raise
awareness for breast cancer and
raise money for Susan G. Komen
for the Cure. Get a great workout
and support our dedication to
f ns
finding a cure for breast
cancer.
Saturday, October 4 • 8-10am
to
Sweat
for a Cure
Calling all breast cancer
survivors, husbands, mothers,
fa
daughters,
fathers, sons and
ns
friends!
Join the WAC for Sweat
for a Cure and choose 2 half-hour
power classes: Spin, Zumba,
Treading or Fusion. Be prepared
to SWEAT for a cure! For more
information, contact Nicole at
f ns
[email protected].
Donation: $10 per person
Thursday, October 9 • 6pm
to
fa
ns
Making a Difference
Congratulations to Lauren Senour, Personal Trainer
at WAC Downtown! Lauren was awarded the 2014
honor at our annual employee WAC-Y Awards
event held this past May. We extend a big thank
you to all the members who took the time to submit nominations for this award. Your stories inspire
us and help shine the spotlight on those who
work each and every day to “make a difference in
people’s lives.”
Events
Shimmy for a Cause Teal-a-thon
Come Zumba, Belly Dance and Hula with us. Learn
new moves and support the Wisconsin Ovarian
f ns
Cancer Alliance. Light refreshments are included.
Donation: $15
Friday, September 26 • 6:30pm
to
Tosa Cares Food Pantry
Help us in our ongoing support of the Tosa Cares
Food
Pantry. Watch for ns
information on requested
fa
f
items
and look in your pantry to help Tosa Cares.
ns
Your welcomed donations can be dropped in the
collection barrel located in WAC Tosa’s foyer.
to
24
fa
get more fitness, nutrition and club information
at www.thewac.com
ns
WAC•tivity
Exercise Your Brain!
See how many differences you can spot in the photos below. Hint: there are a total of eleven!
Check your answers by visiting www.thewac.com/wactivity
Looking for something special to
give to that special someone?
Here’s a gift that fits all sizes,
won’t be returned, and will be
appreciated beyond the occasion
– whether it’s a birthday, holiday,
congratulations, or ‘just because’…
Give the
Gift of Good
Health!
Gift Cards can be purchased
in any amount for…
Membership
Personal Training
Lessons
Programs
Specialty & Advanced Training
Classes
Massage
WAC Gear and Pro Shop Items
Available at all WAC Club Locations.
Fit Fact
50.2 million
The number of people who belong
to a health club in the f ns
United States
f ns
f ns
f ns
f ns
to
West Allis
fa
ns
to
f ns
to
LOCATION KEY:
to
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
25
f ns
full
COURT
R acquetball
Halloween
Shootout
Bring your
scariest game to
the court. Join us
for our Halloween
Doubles Shootout. Come
dressed in your costume
and receive a free drink
at our annual Halloween
f ns
party following the shootout.
Food, Fun, Freaks and Friends...
what more could you ask for on a
to Halloween weekend? Contact Clayton
to sign up 414.321.2500.
Friday, October 31 • 6pm
fa
Junior
Racquetball
ns
This seven-week session will show kids
the game of racquetball, from backhands
to forehands and everything
in-between.
f ns
Learn the basics and develop new skills to
start playing the fast-paced, fun game of
racquetball.
to $50 member (racquet and eye guard included)
Fee:
fa
ns
Saturdays, September 6 – October 18
Saturdays, November 1 – December 13
One-On-One Racquetball
Lessons
Work with one of our highly skilled club pros
to help take your game to where you want
it to be. Our motivating and knowledgeable
instructors take the time
to work with you
f ns
individually to either improve your game or get
you started. You can set up a time with your
instructor that is convenient for you. From
to
serves
to backhands, we’ll help you get your
game on!
Contact Clayton for details.
fa
414.421.2500
| [email protected]
ns
26
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
f ns
court etiquette, rules of play and core
moves. All equipment is provided. Sign
up at the Front Desk…space
is limited, so
f ns
to
register
early.
Complimentary
Start Dates: September 3, October 1,
to
fa November 5, December 3
ns Start Dates: September 9, November 7,
December 2 • 7pm
fa
Beyond
Beginners Racquetball
ns
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:
• Mastering the rules of the game
• Scoring
• Improving basic skills
• Playing practice matches
Brian Tordik will answer
all your questions
f ns
and help you improve your racquetball
skills. For more information contact Trish
Beatty, General Manager. Program runs 3
to
consecutive
weeks.
Fee: $10 per person
Start Dates: September 4, October 2,
fa November 6, December 4
Step Up Your Game
Looking to take your racquetball
game to the next level? Here
is your chance to work with
Trish Beatty, General Manager/
Certified Am Pro Instructor and
Jamie DeFouw, Level 4 Personal
Trainer, or Clayton Greenlee, Level
2 Personal Trainer, in sessions that
include a ½ hour of conditioning
and a ½ hour of racquetball skill
work. Whether you need strength and
conditioning improvements
or help with
f ns
your backhand and serves, we have the
ability to help you overcome any weakness
you may have on the court. For more
to
information,
contact Clayton Greenlee at
414.321.2500.
fa
Senior
Olympics
ns
WAC West Allis proudly hosts and invites
you to participate in the 2014 Wisconsin
Senior Racquetball Olympics. Both Singles
and Doubles play is offered. This event
fulfills the Senior Olympics’ Mission: “To
provide Wisconsin’s older
adults the
f ns
opportunity to maintain and improve their
overall fitness and wellness, through
recreational, social and competitive
to
events.”
For more information, contact
Clayton at 414.321.2500.
Friday, September 12
fa
ns
Fall Doubles Shootout
Play in our 1st Fall Doubles Racquetball
Shootout. All levels are
welcome for this
f ns
one-night competitive event. Sign up at the
Front Desk. For more information, contact
Lee at 262.544.4111 or
to
[email protected].
Friday, September 19
fa
Oktoberfest
Tournament
ns your racquetball buddies for our
Join
Annual Oktoberfest Tournament.
Start off
f ns
the season with some fun on the courts
and in the Club Pub. For more information,
contact Lee at 262.544.4111 or
to
[email protected]
October 17-18
ns
fa
ns
court sp ort s
Turkey Shoot Doubles
Join WAC Waukesha on Thanksgiving
morning for our annual
WAC Turkey Shoot
f ns
Racquetball Doubles. Sign up at the
Front Desk around Turkey time! For more
information, contact Lee at 262.544.4111 or
to
[email protected].
Thanksgiving Thursday, November 27
fa
New
Year's Eve Racquetball
ns
Doubles Shootout
Get ready to swing into
the New Year
f ns
at WAC Waukesha! This is a don’t-miss
afternoon of WAC-tastic racquetball fun and
festivities. For more information, contact Lee
to 262.544.4111 or [email protected]
at
Wednesday, December 31
Racquet for Autism
fa
ns
Calling our racquetball family! We will be hosting a Racquet for Autism tournament
to benefit Autism Speaks, a national charitable foundation dedicated to funding
research and treatment programs to help children with Autism. As some of you may
know, Jack Madlung,f nephew
and grandson of Jimmy and Jim Crawford, respectively,
ns
was diagnosed with Autism in the winter of 2008. The only treatment is one-on-one
speech therapy to try to teach children with Autism communication and social skills.
Since this therapy is not covered by most health care plans, it falls on the parents
to family of kids with Autism to pay for the therapy. Please help us support these
and
families. Join us for the first annual Racquet for Autism racquetball tournament!
September 26 & 27
Handball
f ns
Handball Classic
Join us for the Midwest’s largest handball
tournament: the 34th Annual Milwaukee
to
Handball
Classic, featuring pro players and
national champions in various age groups.
December 5-7
fa
ns
fa
ns
HOOPS!
Court Times
wa u wato sa
Adult Pickup Hoops/
Leagues
Basketball Leagues
N o r t h S h o re
Open Court
Mondays • 12-2pm, 4:30pm-Close
Tuesdays • 12-2pm, 10pm-Close
Wednesdays • 12-2pm
6-10pm
Adult BB League – begins in October
Thursday • 12-2pm
Fridays • 1-2pm
Saturdays • 11-2pm
Compete in one of our competitive adult
basketball leagues. Compete for prizes
or just for bragging rights. Check at
ns
your club to find outf more
details
on each league.
5-on-5 Adult Basketball
League
f ns
Wednesdays • 6pm
Begins in October
8-week League
to
Fee:
fa $40 per player - member
ns $60 per player – non-member*
Mondays • 12:35-4:55pm
Tuesdays • 1-4:55pm
Wednesdays • 12-4:25pm
Thursdays • 12-4:40pm
Fridays • 12pm-8:55pm
Saturdays • 12-6:30pm
Sundays • 11:35-3:55pm, 5:30-6:55pm
to
Open Volleyball
Tuesdays & Thursdays • 8-10pm
Mondays • 8-9:45pm
Sundays • 4-5:30pm
Open Badminton
fa
3-on-3
Basketball League
ns
Open Indoor Soccer
Thursdays • 7pm
7-week League
Fee: $25 per player - member
f ns
$42.50 per player – non-member*
*Non-members welcome with a WAC member
league sign-up.
Wednesdays • 11am-noon
Open Pickleball
f ns
Tuesdays and Fridays • 11am-noon
to
Sundays • 9:30-11:30am
f ns
f ns
to
to
LOCATION KEY:
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
ns
Mf en
o m fonsnee Falls
to
f ns
fa
ns North Shore
Open Volleyball
to
fa Menomonee Falls
ns
All WAC locations
27
f ns
kids' clubhouse
f ns
Fit Fact
Float-In Movie
Kids' Events
1 in 3
the number of children that are
physically active every day in
the United States
National f ns
Grandparents Day
Bring your child into childcare
to make a special gift for their
tograndparents.
Fee: $5 per child
Sunday, September 7 • 9-11am
fa
ns
Kids'
Clubhouse
Closed
Labor Day • September 1
K
Grab your noodle and join us in the
to for popcorn andf a ns
pool
movie. All ages
welcome!
Friday, November 7 • 6pm
fa
to We'll be showing Frozen.
ns Friday, September 12 • 5pm
We'll be showing Finding Nemo.
fa
Kids’
Clubhouse
ns
Halloween Partyf
ns
Join the WAC for a ghoulishly good time!
Kids will be showing off
their costumes,
f ns
trick or treating through the club and
to
enjoying
a spooktacular
line-up of fun
f ns
activities. Watch for more
details in the club.
f ns
to Friday, October 31 • 10am
fa Friday, October 31 • 10am
to Friday, October 31 • 11am-1pm
ns
to Friday, October 31 • 8:30-10am
fa
ns Friday, October 31 • 10-11am
fa Wednesday, October 29 • 10am
ns
fa
ns
Thanksgiving • November 27
Member Party – West Allis Only
December 11, 4-8pm
Christmas Eve • December 24
Christmas Day • December 25
New Year’s Eve • December 31
New Year’s Day • January 1
f ns
to
SURFSET
Kids
Coming to WAC in the Falls! Engage your kids in this fun
workout that will keep them active and coming back for more.
fa Watch for more details in the club.
ns
28
'
s
d
i
K
CLUBHOUSE
W A C wa u k e sha
Kids’ Clubhouse Family Snapshot
Kids’ Clubhouse
Holiday Party
Parents Night Out
Enjoy a night out whilef we
ns watch
your children! We will have dinner,
play in the gym, go swimming and
make crafts. For children ages 3 and
to
older
who are potty-trained. Sign up
at the Front Desk. Limit 20 kids.
Fee: $20 per child
fa $50 for 3 children
ns Friday, October 10
5:30-8:30pm
Friday, December 5
5:30-8:30pm
Kid-Free Holiday
Shopping Opportunities
It can be difficult to accomplish
all of your holiday shopping with
your kids. Breathe easier by
taking advantage of these
Kids'
f ns
Clubhouse invitations. Just drop
the kids off to play during
any
f ns
regular Kid’s Clubhouse hours and
to
shop
the day away!
Fee: $4 per child per hour
f ns
to Check in the club for
days & times.
fa November 28 – December 23
ns November 28 – December 23
to
fa
Annual
Shopping Getaway
ns
Catch those Holiday deals while
the
children play in the Kid’s
fa
Clubhouse.
Drop your kids off
ns
with a packed lunch and
do some
f ns
stress-free shopping.
Fee: $20 per child
$50 for 3 children
to Saturday, December 13 • 1-4pm
WACY Crafty Kids
Bring
your child to the
Kid's
fa
f ns
Clubhouse
to
make
something
ns
special for Christmas. Contact Jodi
Cummings for more information.
to up at the Front Desk.
Sign
f
Fee: $10 per child
Saturday, December 13
fa 10am-12pm
ns
to
Hope you’re on the nice
list
f ns
because Santa is stopping by the
Kid's Clubhouse! Have your picture
taken with Santa andf enjoy
ns special
to
treats
and create a holiday craft.
f ns
Watch for more details.
ns
ff ns
Friday, December 19 • 10am
to
fa Saturday, December 13
ns
to 10am-12pm
to
to Monday, December 22
fa 8:30-10am
ns Friday, December 19 • 10am
fa
fa
fa Monday, December 22 • 10am
ns
ns
ns
f ns
Story Time with Santa
Stop by the Kids’ Clubhouse to
hear a holiday story and tell Santa
to
what’s
on your Christmas list.
Friday, December 19 • 10am
fa
Kids
Programs
ns
Kids Tae Kwon Do
Surge Martial Arts has teamed
up with the Falls WAC to provide
you with full service TaeKwonDo
f ns
classes for kids. TaeKwonDo
fosters interpersonal skills, social
etiquette, self-esteem, balance,
coordination, strength, and agility.
to register for this class, visit
To
www.surgemartialarts.com or call
262.229.5443. Ages 6 and up.
fa Classes offered two times per
ns
week.
Watch for details in the club.
Meet the Schuett Family
Brian, Melissa, Aubrey & Lia
Hi! I’m Aubrey, and this is my family. There’s my dad, Brian; my
mom, Melissa; my sister, Lia; and me. My dad is the IT Manager
at BPI Color, but when he’s not working, he likes farming and
bicycling. Mom is the Owner at Schuett Photography and is very
creative; she always likes to do DIY projects with us. I like to
swim, bake and ride my bike. Lia likes to play with her dolls. We
also have pet chickens that will lay eggs soon. As a family, we
like to play at the park, go to Brewers games and visit the WAC.
*Adult Instruction also available…contact
Surge Martial Arts for more information.
Junior Boot Camp
This class encourages kids to make
health and fitness a way of life.
Participants benefit from a large
group dynamic that motivates
them to participate inf a ns
variety of
activities such as running, interval
training and bodyweight exercises.
By working in pairs or small groups,
to
children will have the opportunity
ns
to socialize
and make friends while
f ns
working at their own pace.
f
fa Wednesdays • 9am Ages 3-1/2-5
f ns
ns
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
My parents have been members at the WAC since 2006. Dad
f ns
likes to lift weights and go running, mom likes to go to Interval
class, and Lia and I love the Kids’ Clubhouse. We like playing
to the teachers and other kids. There is always something fun
with
ns
for us to do at thetoWAC.
to
LOCATION KEY:
FUN!
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
29
f ns
In the
Find your appetite
for eating right.
Kitchen
with Kim
By Kim Flannery, WAC Nutrition Director & Registered Dietitian-Nutritionist
Take control of your plate, enjoy the foods you love, and reap
the benefits of eating healthy.
Is there one eating plan that suits everyone perfectly?
Probably not, but we can take what nutrition research tells
us and combine it with self-knowledge of our own physical
needs, likes, dislikes, and emotional challenges to find what
works best overall.
What fuels a human body best depends on the body you are
fueling, but some basic guidelines apply to almost everyone.
The more processed the food, the less healthy it becomes;
added sugar is not beneficial and may contribute directly to
many obesity-related disorders; and vegetables contribute to
overall health. Beyond these basics, the blend of foods that
works best for YOUR healthy body is unique. For instance,
some people need to stay away from gluten or dairy, or any
other food that causes them trouble, but many people can
tolerate a wide variety. Others find that eating a lower carb
diet helps to control their blood sugar, while endurance
athletes may feel weak and tired on such a plan.
After you have discovered the foods that make your body
hum like a well-oiled machine, the next step is to take a look
at your personal taste preferences. This is what makes food
choices so interesting! If you hate Brussels sprouts but love
broccoli, stop worrying about it. Most of us can honor food
preferences and still eat healthy. And yes, a little bit of eating
just for pleasure can make overall eating healthier. There is
nothing like deprivation to drive a binge!
Finally, it helps to be aware of our emotional connections to
food. Not only do emotions play a role in how and what we
eat, but what we choose to eat can also have an effect on
our mood. Healthy, unprocessed foods help
keep emotions in balance, while
excess consumption of sweets
and snack foods can cause
emotional dips. While
we know eating
can never
truly solve
emotional
challenges,
never eating
in response
to emotional
stress is an
impossible goal.
Exploring other
ways to satisfy
emotional needs
is part of finding
the ideal overall
plan, because it
makes the plan more
sustainable.
All of this may sound
a lot harder than simply
following someone else’s
rules for eating, but
developing guidelines that
make personal sense sets the
stage for real lifestyle changes—
not just temporary ups and
downs. Doesn’t that sound a lot
easier and less stressful overall?
F r e s h Tom ato, Sau sag e
To make planning easier, assemble
a collection of healthy recipes you
enjoy. Get started by trying the recipe
included here. Pasta is a satisfying
food that meets physical needs while
also being tasty and comforting.
Vegetarians can simply omit the
sausage, and anyone who does
not tolerate gluten can substitute a
gluten-free pasta or spaghetti squash.
Cheers to happy AND healthy eating.
30
and
Ingredients
■
■
■
■
■
■
■
■
■
■
8 ounces uncooked penne
8 ounces sweet Italian sausage
2 teaspoons olive oil
1 cup vertically sliced onion
2 teaspoons minced garlic
1 1/4 pounds tomatoes, chopped
6 tbsp grated fresh pecorino Romano cheese, divided
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 cup torn fresh basil leaves
Fit Fact
30,500
...the number of health Clubs
in the United States
Nutrition
Seminars
All seminars are one hour in
length and complimentary for
members and non-members.
Please register at the Front Desk.
Back to Basics
Better health shouldn’t be
complicated. By embracing the
basics of good nutrition, you will
see how much easier itf can
ns feel.
Information overload makes it
difficult to know what’s important,
so let us help you clear away the
to
confusion
for a more effective plan
this year. Join Kim for a clearer
look at your personal journey.
fa Thursday, September 18
ns 6pm
Calm the Cravings
Is food truly addictive, or does
it sometimes just feel that
f ns
way? Let’s look at the science
behind this very human side of
eating. Kim will offer practical
to
suggestions
to help you feel more
in control of food choices.
Wednesday, September 24
fa 10am
ns
Crockpot Samples and
Recipes
Chat with Kim, taste a crockpot
creation, and take some recipes
with you. This is an informal
setup designed to let you cruise
ns
through, grab and go. f
Monday, September 29
noon
Do you dream of having a
personal chef who has dinner hot
and ready when you arrive home
at night? Using a slow cooker is
the closest thing to it. You can
prepare a quick dinner when your
schedule allows, and it will cook
itself while you are away. What
could be more perfect for the
cold months ahead? Join Kim,
the WAC Nutrition Director, for a
f ns
fun-filled seminar with samples
f ns
provided.
Monday, October 13
noon
to
to Wednesday, October 1
10:30am
fa
fa
ns
Top
ns
10 Weight Loss
Mistakes
Weight loss information
nsoften
f is
confusing and contradictory.
What’s your approach? Are you
on the right track, or are you
to
making
some of these common
mistakes? Sometimes a small
adjustment to your plan can make
afabig difference in the foutcome.
ns
ns Monday, October 6
10:30am
Wednesday, October 8
to 6pm
Thursday, October 9
noon
fa
ns
to
Pe co r i n o Pa s ta
Preparation
fa
ns
■
■
■
■
■
■
Cook pasta according to package directions, omitting salt and fat; drain
Remove casings from sausage
Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add sausage and onion to pan; cook 4 minutes, stirring to crumble sausage
Add garlic; cook 2 minutes f ns
Stir in tomatoes; cook 2 minutes
f ns
Remove from heat; stir in pasta, 2 tablespoons cheese, salt, and pepper. Sprinkle with remaining 1/4 cup cheese and basil
f ns
to
Food
for
Crockpot Quickies
Wouldn’t it be great to start the
New Year feeling great – without
extra weight to lose? It really
is possible to stay healthy
f nsand
maintain your weight without
sacrificing all of your traditional
pleasures. Join Kim for a special
to
seminar
designed to help you
develop a realistic plan for all of
the festivities ahead.
ns 10am
Mobile Phone App Update
In the Moment Mindful Eating for
your Android device
coming soon!
Watch for more information.
Feedback Welcome
If you downloaded the iPhone
version and have been playing
with it, please let us know what
you think. We want to make the
app even better! Visit the WAC
Nutrition Page at thewac.com
and follow the In the Moment
link to share your comments, or
just contact Kim at kflannery@
thewac.com. Your comments
automatically give you a
chance to win a massage!
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
fa
to
If you are looking for a great
group weight loss program, look
no further than the WAC. This
program, designed and presented
by our Nutrition Director, Kim
Flannery, offers an affordable
way to get reliable weight loss
information and motivational
tips while being accountable on
a weekly basis. Let us help
you
f ns
change your body by changing the
way you think about eating. You will
find it easy to track your food using
to exclusive BodyBudget method.
our
Fee: $30 per month
WAC Business Office
ns
Individual Nutrition
Consultations
Private nutrition consultations are
always available by appointment
with our registered dietitiannutritionist, Kim. Ask about
special packages.
One hour - $45 member
$60 non-member
Half hour - $30 member
$45 non-member
f ns
Calories 389; Fat 10.7g; Saturated fat 4g; Monounsaturated
fat 4.5g;
Polyunsaturated fat; 0.7g; Protein 21.6g; Carbohydrate 53.5g; Fiber
4.5g; Cholesterol 27mg; Iron 3.3mg; Sodium 595mg; Calcium 159mg
to
f ns
Recipe
from Cooking
to Light
Downtown
to
BodyBudget
Yield: 4 servings (serving size: about 2 cups pasta mixture, 1
tablespoon cheese, and 1 tablespoon
basil) Amount per serving
f ns
to
LOCATION KEY:
Paid Programs
Happy Healthy
Holidays
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
31
f ns
STRENGTH
Wisconsin Athletic Club
10840 W. Rogers Street
BALANCE
GROOVE
More ways to stay connected!
facebook.com/thewac
twitter.com/thewac
youtube.com/thewacchannel
pinterest.com/thewac

group fitness - Wisconsin Athletic Club

Transcription

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