theWAC - Wisconsin Athletic Club

Transcription

WAC
the
Winter | Spring 2016
Magazine of the Wisconsin Athletic Club
DI R E C T ORY
WEST ALLIS
1939 S. 108th Street
West Allis, WI 53227
WA U WATO S A
8700 W. Watertown Plank Road
Wauwatosa, WI 53226
M ENOMON EE FALLS
N91W15700 Falls Parkway
Menomonee Falls, WI 53051
414.321.2500 Fax: 414.328.3470
www.facebook.com/thewacwestallis
414.443.5000 Fax: 414.443.5007
www.facebook.com/thewacwauwatosa
262.255.5700 Fax: 262.255.5706
www.facebook.com/thewacmenomoneefalls
Club Hours:
Sunday 6am–Saturday 8pm
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
Programming Manager: Jessica Costello
Sales Manager: Logan Bean
Service Manager: Kim Miller
Fitness Team Lead: Brian Hyland
Kids’ Clubhouse Team Lead: Angela Randall
Sports Team Lead: Mark Baumhardt
Fitness: Angie, Ashley, Bradley, Brian F., Brian H.,
Chris, Craig, Dan, Darcie, David, Dawnkristi, Derek,
Dianna, Dustin, Eva, Jenny, Jeremy, Jill, Jordan,
Karina, Karl, Kaz, Margaret, Mark, Matt, Mike,
Patrick, Sean, Shannon, Steve, Tara, Travis, Vanessa
& Zack
Massage Therapists: Annie, Elisa, Gilly, Holly, Ina,
Krystle, Michelle, Liz, Renanah & Sara
Member Services: Eric, Justin, Kristin & Logan
General Manager: Jennifer Smith-Hulbert
Programming Manager: Sandy Jeremy
Sales Manager: Shawn Lukach
Events/Aquatics Team Lead: Danyel Smith
Club Pub Team Lead: Jamie Wheeler
Fitness Team Lead: Luke Fera
Front Desk Team Lead: Sue Elderbrook
Group Fitness Team Lead: Jamie Schoepke
Kids’ Clubhouse Team Lead: Nicole Sherp
Massage Team Lead: Laura Braun
Service Team Lead: Sue Elderbrook
Fitness: Anthony, Ashley, Carla, Chris, Conner, Dean,
Deric, Heather, Jeremy, Joey, Katie, Kristen, Kyle, Laura,
Lauree, Laurie, Leonard, Luke, Mandy, Marci, Morgan,
Preston, Sarah, Shannon, Sue, Taylor, Tony & Vanessa
Massage Therapists: Amanda, Brenna, Elizabeth, Kyle,
Porscha & Melissa
Member Services: Alissa, Cassey, Kevin & Shawn
General Manager: Trish Beatty
Programming Manager: Michael Dandridge
Sales Manager: Doug Voss
Service Manager: Tim Dutton
Events & Group Fitness Team Lead: Jodi Cummings
Kids’ Clubhouse Team Lead: Samantha Polzin
Fitness: Ali, Ashley, Brandon, Brent, Cameron,
Chris, Clayton, David, Emily, Jackie, Jamie, Jayne,
Michael, Michelle, Nick, Rick & Sam
Member Services: Brady, Jordan & Riley
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
DOWNTOWN
411 E. Wisconsin Avenue, 6th Floor
Milwaukee, WI 53202
General Manager: Molly Anderson
Programming Manager: David Casper
Aquatics Team Lead: David Casper
Court Sports Team Lead: Lee Kimball
Club Pub Team Lead: Janelle Andrews
Group Fitness Team Lead: Renee Salamone
Kids’ Clubhouse Team Lead: Renee Salamone
Fitness: Jeni, Jordan, Kathy, Krista, Mike & Renee
Member Services: Arlene, Kevin & Sandi
414.212.2000 Fax: 414.212.2007
www.facebook.com/thewacdowntown
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
Programming Manager: Pam Muellenbach
Sales Manager: Randy Foss
Service Manager: Seth Harrison
Aquatics Team Lead: Nicole Ford
Group Fitness Team Lead: Jana Uebele
Kids’ Clubhouse Team Lead: Jenni Stremcha
Fitness: Amy, Correen, Don, Heather, Jay, Joe, Karl,
Mike, Nicole, Peter, Rachel, Shannon & Troy
Massage Therapists: Ellie, Gina, Kelly, Lisa &
Natalia
Member Services: Randy, Joe & Becca
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Club Hours:
Monday-Thursday 5am-10pm , Friday 5am-9pm
General Manager: Dan Hanson
Programming Manager: Mike Lederer
Service Manager: Ohyun Kwon
Group Fitness Team Lead: Kristen Griffin
Massage Team Lead: Tim Farrell
Fitness: Adam, Al, Amanda, Cem, Chad J., Chad T.,
Emily, Eric, Hubie, Jess, Kiley, Kristen, Kristi, Lane,
Mike, Ohyun, Paul, Ricky, Ruth, Sam, Sarah, Sonya
& Tori
Massage Therapists: Jeremey, Cathy, Sara & Tim
Member Services: Adam, Hubie & Scott
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
Programming Manager: Jules Philippi
Sales Manager: Jerry Hofman
Service Manager: Kiersten Yeazel
Aquatics Team Lead: Kiersten Yeazel
Fitness Team Lead: Megan Shemanske
Front Desk Team Lead: Debbie Fisher
Kids’ Clubhouse Team Lead: Erica Fenske
Fitness: Adam, Ben, Craig, Darcy, David, Erin, Haley,
Janet, Jay, Jeff, Jen, Jerry, Jules, Kara, Meena,
Monica, Morghan, Nikki, Rachael, Rachel, Ryan,
Sam & Stacy
Massage Therapists: Ab, Anne, AnnMarie, Laura,
Maura, Rachel & Tim
Member Services: Amy, Jerry, Lauren & Sarah
BUSINESS OFFICE
10840 W. Rogers Street
414.328.1300 Fax: 414.328.2640
Office Hours:
Monday–Friday 8:30am-4:30pm
Director of Business Services: Julie Crowley
Director of Programming: Craig Hoxie
Director of Nutrition: Kim Flannery
Director of Sales: Ian Casmer
holiday HOU R S
CHRISTMAS EVE
Thursday, December 24 • 6:30am-2pm**
(West Allis Club still open from Wednesday)
C H R I S T M A S DAY
Friday, December 25 • 6:30am-2pm*
North Shore Only - other clubs closed
(West Allis Club re-opens December 26 at 6am)
NEW YEAR'S EVE
Thursday, December 31 • 6:30am-4pm**
(West Allis Club still open from Wednesday)
N E W Y E A R ' S DAY
Friday, January 1 • 6:30am-4pm*
(West Allis re-opens January 2 at 6am)
EASTER
Sunday, March 27 • 6:30am-2pm*
(West Allis Club re-opens March 28 at 4am)
*No Group Fitness or Kids' Clubhouse
**Special Holiday Group Fitness Classes offered, see
schedule. No Kids' Clubhouse
Select photography provided by Nick Collura, Stephanie Hink and Mike Krukowski.
the
WAC
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Volume 16, Number 1 • Winter | Spring 2016
to member s
I N TH I S I S S U E:
The Evolution of Group Fitness
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Late Night
6
Massage and Physical Therapy
7
Workshops and Events 8
Gym Toys 9
Downtown Expansion 10
Training Corner
11
Advanced Training 12
Quick Tip
14
Membership Corner
14
In 2016 we’re celebrating 40 years of fitness. That’s four decades!
We’ve seen the end of the Cold War, the demolition of the Berlin
Wall, and the rise and fall of the audio cassette tape. So much has
changed in our 40 years, and when we reach a new milestone, it
is important for us to look back and remember where we started.
Cheers to 40 Years of Fitness
15
Get Social
18
From the beginning, we wanted to create a place where being
active and being social were one and the same. We wanted to
build a club that we ourselves would want to belong to. So, in
1976, clad in plaid, we opened the Racquetball Club in West Allis
with 8 racquetball courts and a space to socialize and host events.
In the next few years we expanded, adding cardio and weight
equipment, an outdoor pool and group fitness space—more places
for members to be social and active.
Making a Difference
While the activities have grown and changed throughout the
years (and so have our members), we keep close to our original
inspiration. When we expanded to new locations, we didn’t set out
to just build gyms or fitness centers; we kept the heart of who we
are in our new name: the Wisconsin Athletic Club.
Food for Thought
Aquatics20
WAC•tivity23
26
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VIDEO LINEUP.
..
Chez
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toVisit
our video library at www.thewac.com/youtube
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West Allis
Waukesha
Greenfield
to Wauwatosa
Downtown
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Kid's Clubhouse
S HOWI NG!
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LOCATION KEY:
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Now
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Ray
Court Sports
WorkingWell28
Our passion is making a difference in people’s lives. We don’t just
want to train you; we want to get to know you. We want to share
with you in your triumphs and be there for you when you need a
helping hand. We have a saying around here: Fitness is a journey,
not a destination. And if we’ve learned anything over 40 years, it’s
that the journey is best enjoyed together.
Keith
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All WAC locations
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evolution
the
of
GROUP FITNESS
By Jana Uebele, WAC Greenfield Group Fitness Lead
Brightly colored legwarmers and
leotards; boom boxes and cassette
tapes; and Richard Simmons and
Jane Fonda come to mind when we
think of group exercise in its early
days. From 1980’s Jazzercise to
2015 Boot Camp classes, group
fitness has certainly transformed
over the years, but one thing
remains the same: group fitness
is a fun, social way to get
moving.
The concept of group exercise
was introduced in 1969 by Dr. Kenneth H.
Cooper, MD, M.P.H. He was looking for a way to prevent
conditions like cardiovascular disease. A year later, Judi
Sheppard Missitt founded the dance-based fitness program,
Jazzercise. Enter Jackie Sorenson, who took Cooper’s group
exercise concepts and added music, creating one of the most
influential fitness movements in modern history: aerobic dance.
WAC West Allis 1980's
THEN
▲ In the 70’s and early 80’s, most classes were high-
impact aerobic classes that catered mostly to women.
▲ In the mid-late 80’s, low-impact aerobics began to gain popularity.
▲ 1989 brought a new form of aerobics: Step.
▲ Water classes were basic and often perceived as easy
4
WAC West Allis 1980's
and for ‘older’ populations.
get more fitness, nutrition and club information at www.thewac.com
NOW
▲ Water classes are now as diverse and multifaceted as
land-based classes.
▲ In the past 10 years, activities that were traditionally held outdoors, like boot camp and cycling, have moved indoors, bringing more men to group fitness.
▲ Hi/lo and step aerobics have managed to retain popularity despite the growing number of newer strength
and conditioning formats.
▲ While dance formats have evolved and continued in their popularity, classes no longer revolve solely around the improvement of cardiorespiratory training but now include multiple aspects of fitness through a variety of formats.
▲ More classes today are a fusion of strength, cardio and flexibility, with more and more emphasis being put on strength.
While many things have changed in the realm of group fitness,
evolving to fit the needs of the consumer, some things remain
the same. Group fitness will always have a strong social aspect,
providing that feeling of belonging. Connecting with fellow
members leads to regular attendance and retention. Group
fitness is one of the most powerful ways to motivate someone
to live a more active, joyful life. Each week, the WAC offers over
600 Group Fitness classes in a variety of formats, so jump in
a Cardio, Strength, Groove, Mind|Body, Cycle or Water class,
and let us help you find your fit.
Fun Fact
In 1976
f ns
Apple Computer was formed by
Steve Jobs and Steve Wozniak.
f ns
The first computer, reports say,
sold for $666.66.
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West Allis
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LOCATION KEY:
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Waukesha
Greenfield
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Downtown
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All WAC locations
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Late Night
WEST ALLIS PROGRAMMING
Late Night Wallyball
Cardio Mix Classes
Mondays • 9:30pm
Thursdays • 9:30pm
Tuesdays • Midnight
Thursdays • 11:15pm
Join us for Pick-up Wallyball on the
racquetball courts, played tournament
style; 2-on-2, 3-on-3, the number of
participants dictates the style of game
each week. No need to sign up, just show
up and play!
This class blends a variety of cardio formats
(step, kickboxing, dance) with sculpting
for a dynamic calorie-burning workout.
Using a variety of fitness equipment, like
hand weights, resistance bands and body
bars, will keep your body guessing and
ramp up the burn.
Interval Express Classes
Mondays • 11:15-11:45pm
Wednesdays • Midnight-12:30am
Pub Trivia
Second Wednesday of each month
This fiercely energetic class involves
alternating short bursts of intense activity
with active recovery. This is an efficient
training method using mostly body weight
to help increase your cardiovascular
intensity without burning yourself out.
Join us in the Club Pub for food, drinks and
TRIVIA! Get your friends together and form
a team to compete with others for prizes.
Late Night
Basketball League
Wednesdays • 9:30pm
League begins January 20
Tuesdays • 10pm-1am
League begins January 12
Join our Late Night Pickleball League!
Fee: $10
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.)
Fee: $10
Late Night
Pickleball League
Winter Guest
Appreciation Night
January 11 and February 8
Bring a guest to the WAC and both of you
will be treated to complimentary appetizers
and a beverage. Guests also receive a
complimentary one-week membership to
the WAC. Join us afterwards for Wallyball
games on the courts.
Physical Therapy &
Chiropractic Care...
We invite you to take advantage
of a variety of services, including
complimentary screenings, provided
by our partner service providers:
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
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
GREENFIELD
Matt Blievernicht, DPT, OCS
WAC Physical Therapy
A Division of Franklin Rehabilitation, Inc.
5020 S. 110th St.
414.409.7817
*15-minute complimentary screening
for all WAC members.
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
DOWNTOWN
Matt Blievernicht, DPT, OCS
WAC Physical Therapy
A Division of Franklin Rehabilitation, Inc.
5020 S. 110th St.
414.269.0015
Dr. Allen Van Scoyk
Complimentary screenings offered on the
first Monday of every month • 6:15-7:15pm
NORTH SHORE
Dr. Allen Van Scoyk
Complimentary screenings offered on the
second Monday of every month 6:30-7:30pm
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massage
AND
physical therapy
By Tim Farrell
Downtown
Licensed Massage
Therapist and
Massage Team Lead
FOR YOUR COMPLETE MUSCLE HEALTH
During my seven years as a Massage Therapist, I have dedicated myself to the study of
deep tissue massage since I have seen how it can truly help clients with muscle health
and pain issues. I have often collaborated with our WAC Physical Therapists, and we have
found that by working together, we can help members reach their fitness goals. Combining
massage therapy with physical therapy helps build complete muscle health.
When I work with a new client, I start with a consultation. I take these before and after
sessions very seriously; these frank discussions help me learn more about the client’s
overarching health goals and identify what areas to work on. These give me an idea about
which modalities to use. Through practices like Myofascial Release, Trigger Point Therapy,
Range of Motion stretching, Active Release and Assisted Stretching, I can help clients
speed muscle recovery, feel less pain, increase circulation, increase range of motion and
mobility and even increase their overall body awareness, helping to prevent further and
future injury.
After a session, clients will often ask me what they can do to help prevent recurring issues.
In many cases, I can give my clients helpful advice by drawing from my knowledge and
experience, but when needed, I’ll bring in assistance from WAC Physical Therapists, Matt
Blievernicht and Jessica Kieser. Each with a doctorate degree on the musculoskeletal
system, they are experts in determining why pain and tightness are happening. Through a
free physical therapy screening, Matt or Jessica can help clients understand and address
their pain. Together, we can give recommendations on exercises or stretches.
Through our respective experience and collaboration, we’ve noticed a consistent trend of
muscular “imbalance” amongst many of our clients. These are almost always due to constant
daily sitting—unaffectionately dubbed “office workers syndrome”— or imbalanced exercise
habits. Many of us work jobs that have us sitting at desks and tables with poor posture and
our arms rolled forward resting on a surface. This causes a forward rotation of the neck,
shoulders and back. Because we do this most of the day, our bodies get somewhat “stuck”
in this position, which causes pain, dysfunction and weakness on the back side of our
bodies. But even our exercise habits can be working against us. We often lock ourselves
into specific workout routines that overwork some muscle groups and neglect others. This
consistent overuse and underuse again results in pain, dysfunction and weakness patterns.
The good news is that this is all treatable with massage therapy and physical therapy.
Together, we’ve learned that physical therapy can help enhance your massage therapy and
vice versa. The best thing you can do is to listen to your body and get help before an issue
arises. If you’re interested in learning more about how deep tissue massage and physical
therapy can help you relieve muscle aches and pain, improve your range of motion, or reach
a physical or athletic goal, talk to a WAC Massage Therapist or visit WAC Physical Therapy
f ns you moving and not let anything,
for a complimentary screening. Our goal is to keep
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especially pain, stand in your way.
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*physical therapy available at
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LOCATION KEY:
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7
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WORKSHOPS
AND
Candlelight Poolside Yoga
Enjoy this Yoga class designed to help you
unwind and de-stress. The practice will
f ns
include gentle flow, restorative and Yin (long
ns with a generous
hold) postures and will fclose
relaxation/meditation. Some Yoga experience
istosuggested but not required.
Fee: $20 member | $25 non-member
to Friday, January 8 • 6:30pm
Friday, March 4 • 6:30pm
fa Wednesday, March 2 • 7pm
ns
fa
WAC
Physical Therapy Body
ns
Series
Join WAC Physical Therapists Jess Kieser,
DPT-CSCS and Matt Blievernicht, DPT-OCS
as they lead you through a series of different
workshops focusing on the proper function
of our entire body. Each session will have a
different focus and will challenge
you both
f ns
mentally and physically.
Monday, January 11 • 5:30pm
Monday, January 18 • 5:30pm
to Monday, January 25 • 5:30pm
Monday, February 1 • 5:30pm
Ballroom Dance Workshops
fa
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Experience
the fun and fenjoyment
of
ns
ballroom
dancing. Join us ns
for a new style of
f
dance each workshop.
Fee: Check at your club for more information.
to The Salsa/Mambo
to Friday, January 15 • 7-8pm
Argentine Tango
Friday, March 18 • 7-8pm
fa
Foxtrot/Waltz
ns
fa Friday, April 15 • 7-8pm
ns Wedding Dances
Friday, January 29 • 6:30-7:30pm
Salsa & Mambo
Friday, February 12 • 6:30-7:30pm
Mind | Body Day
EVENTS
Join us as we celebrate a day that focuses
on the benefits of Yoga and Pilates.
There is a style of Yoga to suit everyone
regardless of age, body type or fitness
level. Pilates will center your core and your
inner being as well. You don’t need to be
flexible; you just need to be open to the
possibilities.
Complimentary
f ns
Saturday, January 23
Speed and Agility Conditioning
Workshop
to Craig Polifka, All Region College
Join
Defensive Back, to improve your game. Get
ready for next football season
f ns by improving
your
lateral
speed
and
agility,
acceleration,
fa
explosiveness
and
change
of
direction.
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to Sunday, January 31 • 10am
Indoor Triathlon
Have you been thinking about doing
afatriathlon? The WAC will be having a
ns
traditional
triathlon consisting of swimming,
biking and running—all indoors! The portions
will be 10, 20 and 15 minutes, respectively,
with an un-rushed 10 minutes of transition
time between events. Scoring for this event
gives equal weight to the swim, bike and run
with your final score being an added total
of how you did compared to the winner of
each leg of the race. Proceeds
f ns will go to the
American Heart Association.
Saturday, February 6 • 12pm
to
Foam rolling is an effectivensway to provide
f
relief to your body’s “trigger points” and
increase flexibility through massage
techniques you can learn and utilize yourself.
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This
on
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to class offers in-depth
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proper foam rolling techniques that will help
you achieve maximum benefits.
to
fa Monday, February 22 • 6pm
to
ns Saturday, February 6 • 11am
Saturday, January 9 • 11am
fa Thursday, January 21 • 5:30pm
fa Sunday, February 21 • 10am
ns
ns
Women’s Self Defense Workshop
This Martial Arts-based class focuses on
ns
techniques that defend fagainst
assault. Learn
practical strategies for escaping potentially
dangerous situations and improve your handeye coordination, balance, speed, power,
to
strength, focus and confidence.
Monday, February 29 • 5:30pm
fa
Partner
Yoga
ns
Bring a partner, family member or friend and
come dressed to participate. This workshop
will explore the concepts of trust, letting
go and contact through partner-assisted
stretching and Thai massage techniques.
f ns
You and your partner will learn basic Yoga
postures and hands-on adjustments that
can be used outside of class. Socialize with
us
after the workshop. No prior Yoga or
to
massage experience is necessary; all levels
are welcome.
fa Saturday, February 13 • 4-6pm
ns
fa
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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. Fee: $60 member | $95 non-member
Watch in the club for information on our next session beginning in March!
Formats offered: Yoga and Water
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Roll & Release Workshop
Wellness Series
Join our WAC Well Coaches for a series
of workshops on overall wellness. Choose
from topics like how to transform your
ns
favorite foods into their fhealthiest
versions;
how to show empathy, compassion and
ns to create
love to yourself and others; fhow
a nighttime routing and atmosphere for
to
a perfect night’s sleep; and how to make
smarter choices with alcoholic drinks.
to Watch for more information in the fa
club.
ns
fa
ns
The ORIGINAL
gymTOY
FREE WEIGHTS
By Brian Hyland, WAC Wauwatosa Fitness Team Lead
We’ve seen many trendy gym toys come and go, but one that
has truly stood the test of time is the free weight…and for
good reason. In addition to their strength training benefits,
free weights can help you strengthen your core, improve your
balance and burn more calories.
From barbells to dumbbells to medicine balls, free weights
are simple pieces of equipment that do not force you into a
specific, fixed movement. This freedom allows you to move
through all three planes of motion, which is how your body
naturally moves every day. Without the stability from a machine, stabilizer muscles
are activated to help you perform the movement, building your core strength and
improving your balance. A Journal of Strength and Conditioning study found that
participants who performed free-weight exercises had a 196% increase in balance
over those who performed exercises on resistance-training machines. But the benefits
don’t stop there. The same study indicated that those who used free weights had a
58% greater strength increase than those who used resistance-training machines.
Free weights are extremely versatile; there are hundreds, if not thousands, of
exercises and variations that can be done with them. Free weights are particularly
useful in compound movements (like the squat and overhead press) that
train the entire body. These exercises require more effort to perform, so you
will burn extra calories while building total-body strength.
Weight machines are great
for training a select area, but
free weights can give you an
excellent, well-rounded workout.
If you would like
to learn more
about how
to effectively
use
free
weights or
would like
some ideas on
new exercises,
ask one of our great
Personal
Trainers
to
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at the WAC. to
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West Allis
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LOCATION KEY:
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Waukesha
Greenfield
to Wauwatosa
Downtown
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fa Menomonee Falls
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All WAC locations
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D O W N T O W N
E X P A N S I O N
Taking FITNESS to a
Track
NEW LEVEL
Track
k
ac
Tr
Here at the WAC, we are always striving to
meet our ■ Additional Yoga Props and New Pilates Equipment
Ofﬁces
Women’s
members’ ever-evolving needs.
members require more ■ Modernized
Locker
Rooms
LockerAs
Room
New Fitness
Layout
With Additional Space
Group Fitness space, greater variety in fitness equipment
and more availability of classes, we will do our best to meet Room to Grow:
Private WAC Stairway to 5 Floor
those needs. Our newest expansion to our smallest location ■ New State-of-the-Art Functional Training Space on the 5th
in downtown Milwaukee is sure to give you, our members,
Floor
more room to move, to breathe and to grow.
■ Expanded 6th FloorFunctional
Fitness Center with New Weights and
Training
Dumbbells
Room to Move:
■ Sound and Shock-Absorbing Rubber Floors
■ Brand New Group Fitness Studio on the 5th Floor
■ Rogue Rack System and Marpo Rope
Machine
Selectorized
Machines
Pilates
■ Expanded Cardio Space with New Equipment and Layout
Studio
Men’s
■ New Cycle Studio with 24Locker
Keiser
Cycling Bikes
Construction will be complete in January, so stop by the WAC
Room
■ Additional Group Fitness Classes
Downtown this winter and take advantage of the new space
Additional Cardio
Front and additional classes.
Cycle Studio
■ New Club-Wide Sound System
We hope to see you there!
Desk &
Elevators
th
Track
Lounge
Room to Breathe:
Track
■ Larger Mind|Body Studio Space on the 5th Floor
■ Bamboo Floors and Upgraded Lighting
■ New Mind|Body Classes
Track
5th Floor Addition
Studio 2
• Bamboo Floor
• 1,400ft2
• Adjustable Lighting
Simple
White
Sassy
Green
Restroom
Functional
Studio 2
Training
Personal/Functional
Training Studio
Private WAC Stairway to 6th Floor
Studio 1
Studio 1
• Maple & Cherry Floor
• 2,000ft2
• Natural & Adjustable Lighting
10
Elevators
Reynard
Caviar
Personal/Functional Training Studio
•
•
•
•
Rogue Rack System
Rubber Floor
Woodway Curve
Marpo Rope Machine
TRAINING
corner
WAC's 40 Birthday Workout
th
By Luke Fera, Menomonee Falls, Fitness Team Lead
Even after 40 years of experience, we sometimes get stuck in a
routine. We tend to focus on strength, power and cardiovascular
fitness, but it’s important not to overlook balance and stability;
They help us avoid injury and perform other exercises better.
To celebrate 40 years of fitness, our 40-40-40 workout uses
exercises that will help you find your balance and improve your
stability.
Perform 40 repetitions of each (20 on each leg)
Forward and Side Step-Ups to Balance
You’ll move through two planes of motion in this combination
exercise. I recommend starting with a 12-inch plyometric box.
1. For the first exercise, face the plyo box, about 3-6 inches
away. With your left leg, take a step onto the box, making sure
you have good foot placement in order to balance on one leg.
Step up on your left leg and lift your right leg. Bring your right
knee up (towards your waist) to bend 90 degrees as you use
your core and balance to stabilize this motion. Release your right
leg back to the floor and step down with your left leg. Repeat on
the left leg for 10 repetitions, then move to the second exercise.
Get-Ups
Grab a bench or plyometric box for this one. Start in a seated
position on the bench or plyo box. Stick your left leg out straight,
and keep your right leg positioned underneath your glute and
hamstring. Try getting up using the one leg by pushing off
with your heel. You should be able to push straight up off the
bench or box. If you rock or compromise in any way, change
the height of the bench until the exercise can be performed
correctly. (Higher benches or boxes will be easier.) Do 2 sets
of 10 repetitions on each leg. Do all 20 repetitions on the same
leg, then switch.
2. For the second exercise, begin by standing on the side of
the box, about 3-6 inches away. With your left leg (closest to the
box), take a step onto the box, making sure you have good foot
placement in order to balance on one leg. Step up on your left
leg and lift your right leg. Bring your right knee up (towards your
waist) to bend 90 degrees as you use your core and balance to
stabilize this motion. Release your right leg back to the floor and
step down with your left
leg. Repeat on the left
leg for 10 repetitions.
Then perform both
f ns
exercises with the
f nsleg stepping up.
right
Perform 2 sets of 10
repetitions on each leg
to
to complete this move.
f ns
to
Single Leg Romanian Deadlifts (RDL)
Stand with your feet together. Keeping your right leg on the
floor with a slight bend in the knee, bend your torso forward
and lift your left leg behind you. Try to keep your shoulders back
and your leg and back straight flikensa tabletop. Do 2 sets of 10
ns
repetitions on each leg. Do all 20 repetitionsf on
the same leg,
then switch.
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
11
f ns
ADVAN
7-WEEK
ADVANCED
TRAINING
Yoga Training
G.R.I.T.
Grind through intervals of 30, 60 and 90
seconds of cardio, plyometrics, strength
training and static holds. Group Radical
Interval Training challenges
f ns you both
physically and mentally. Improve your
cardiovascular fitness,f increase
your
ns
strength and burn fat for hours after class
istoover!
Wednesdays • 7pm
to Tuesdays • 9am
fa
ns
Barre Burner
fa
Transform
your body with this workout that
ns
combines barre method training principles
with a variety of exercises
that will lengthen,
f ns
f ns
tone and sculpt your body
like no other
class. Discover the secrets to a long, lean
dancer body without feeling
like you have
ns
ff ns
to left feet!
two
to
Tuesdays • 9am
Mondays • 6pm & 7pm
to
to Mondays • 6pm f ns
fa
fa Saturdays • 8:30am
ns
ns Mondays • 9:30am
fa
Tuesdays • 7pm
fa
to
ns
Wednesdays • 6:30am
ns
Thursdays • 10:30am
Fridays • 5:30pm
fa Tuesdays • 6pm
ns Saturdays • 8:30am
Total Core
This class uses total-body training to tone,
sculpt and develop a stronger core. These
muscles are often the weakest muscles
of the body, causing lower back and joint
pain. Building a strongernscore can help
f
alleviate these symptoms and enhance
overall fitness.
Wednesdays • 6pm
to
fa
ns
12
This class incorporates Yoga principles
as you train to gain flexibility, strength,
postural awareness and balance. You can
look forward to a new focus
each week,
f ns
with an emphasis on healthy living as you
make the mind|body connection.
Tuesdays • 7pm
to
Power
Pilates
f ns
Learn to use your own body weight and
small apparatuses as resistance to work
fa
muscles
deeper. This full-body, intense
to
ns
workout will light yourf inner
ns furnace and
rev your metabolism.
Mondays • 6:30pm
fa Wednesdays • 9am
to Fridays • 6am
ns
Tread and Train
fa intense class will begin
f ns on the
This
ns
treadmill, using different levels of incline
and speed to kick your cardio into high
gear. For the second half of the class, you
to
will use resistance training to create the
perfect balance of cardio and strength
f ns
training.
fa Wednesdays • 6am
ns Thursdays • 9:30am
INSANITY®
From the makers of P90X comes
INSANITY! Insanity is a pre-designed
format that brings revolutionary, highintensity interval training and total-body
conditioning to the gym. It’s based on the
principles of MAX Interval Training, which
allows you to beat thef stress
ns adaptation
f ns
response. INSANITY workouts
push you
to new training heights, resulting in more
calories burned, faster results and a more
to
efficient
metabolism. Arensyou INSANE
f
to
enough?
Fridays • 6am
fa Wednesdays • 6:10pm
fa
ns
to Saturdays • 8:30am
ns
Knockout
fa
Unleash
your inner Rocky! Want to
ns
learn to train like a boxer? In this highnsguided by a
intensity class, you willf be
certified trainer through a circuit of boxing
techniques that incorporate cardio and
strength. Be challenged each week as you
to
box
your way to increased stamina, agility
and strength. Boxing wraps or gloves
required.
fa Mondays • 6pm
ns
to
Triple Threat
This course will help you tone, pump and
tighten
your abdominals, arms and glutes.
fa
All
three
muscle groups are targeted
ns
with a variety of exercises designed to
get results. Boost your body image and
confidence level as you head to the office
f ns
or for a night out on the town!
Mondays • 6:30pm
Wednesdays • 6:30pm
to Fridays • 6pm
ns
Pre/Post Natalf Yoga
Specifically for the “expecting” or “new
fa
mom,”
this gentle Yoga class is designed
ns
to maintain range of motion through
to
several
safe sequences. Our experienced
Instructors will teach breathing
and
f ns
meditation techniques in this time of
fa
unique
body changes.
ns Thursdays • 6pm
to Wednesdays • 6pm
Parkour
Parkour is the art of efficiently moving
from point A to B by running, jumping,
climbing, vaulting and swinging. In
Parkour Conditioning, we focus on
the conditioning exercises used by
practitioners to stay safe and healthy,
including quadrupedal movement,
jumping, pulling, pushing, running,
ns body
jogging, sprinting andf other
weight calisthenics. This class will help
you understand your body through
coordination and strength-based
to
movements.
Each session has an element
of camaraderie and gives you a chance to
push your limits mentally and physically.
fa Thursdays • 6:30pm
ns
Look in the Advanced schedule for session start dates, fees and more information.
fa
ns
CED
TRAINING
4-WEEK CLASSES
Introducing…
Join us as we take you through a challenging
strength workout featuring functional training,
plyometrics, body sculpting and core conditioning.
Blast through calories, build stronger muscles and
increase your explosive power and speed.
Look for Power featuring your favorite gym toys or
workout styles. Pick up an Advanced Schedule to
see days and times.
f ns
to
Be
ready to sweat and beat boredom in this highfa
intensity
interval training (HIIT) program! Challenge
ns
your cardiovascular fitness using a combination of
gym toys and bodyweight exercises. You will torch
calories, burn fat and create a lean body through
timed cardio intervals and circuits (or a variety of
disciplines).
Look for Shred featuring your favorite gym toys or
workout styles. Pick up an Advanced Schedule to
see days and times.
f ns
21
to DAY TRANSFORMATION
Let us show you how you can beat the belly
bulge in less than a month.
f ns Using the mind-body
fa
connection,
we will take all the guesswork out of
nsThe program includes
it.
two 30-minute group
f ns
workouts per week, afnutrition
plan to help
ns
to
maximize
your results, all the support you will
need and great discounts on other fitness
to
programs!
Sign-up today. Class size is limited.
to Mondays & Wednesdays • 7pm & 7:30pm
fa
ns Tuesdays & Thursdays • 10:30am
fa Tuesdays & Thursdays • 6am
f ns
ns
fa
ns
f ns
Fit Fact
Research shows
that you can have long lasting change
in the neural pathways of your
brain after repeating to
a new
pattern forf40nsdays.
f ns
to
to
LOCATION KEY:
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
fa
ns North Shore
f ns
f ns
to
fa Menomonee Falls
ns
All WAC locations
13
f ns
quick
tip
WARM-UP
AND STRETCHING TIPS
Winter at the WAC
By Mike Lederer
Downtown
Programming Manager
Hitting the treadmill or jumping into your favorite group exercise class
without an adequate warm-up or stretch can lead to muscle strain or injury. If
you’d like to avoid the pain of a pulled muscle, we recommend incorporating
dynamic warm-up movements into your routine. A dynamic warm-up helps
prepare your body for exercise and reduces your risk of injury.
While traditional static stretching (stretch-and-hold) helps flexibility, it isn't
a warm-up in itself. Dynamic warm-ups involve compound movements
that allow you to stretch and warm up simultaneously. Examples of these
movements include lunging with a twist, grapevines or karaoke steps and leg
swings. These movements can be done with relatively little space and allow
you to properly warm up before heading outside into frigid temperatures.
Quality dynamic warm-ups:
■Prepare your muscles for physical activity by increasing the muscle's core temperature
■Warm your body faster than low-level aerobic activity
■Mimic the movements associated with a specific sport or activity
■Help improve the range of motion around your joints, which will help reduce chances of injury
Your body is a machine, and as we know, it
takes work to maintain and to increase its
functionality. Make sure your body is ready
for a workout through a proper
warm-up. For instructions
and other dynamic
stretches, see your
favorite WAC
Personal
Trainer.
membership
CORNER
The days may be shorter and colder, but the WAC is a fun,
warm place to visit. Just a reminder: the winter months
are busier for us, and you may find the club is more active
than normal. Be sure to plan your workout times so you
can reach your 2016 health and fitness goals.
Club Visits & Transaction History
More and more employers and insurance groups are
offering health rewards programs. If you need to know
how many times you’ve visited the club, log into our new
MyClub site to see your usage and transaction history. To
start using the new MyClub site, visit www.thewac.com
and click on Members Only. Register for an account using
the number on your membership card (if you have two
barcodes on your card, use the number on the front.)
Look for more updates coming soon!
*We highly recommend using the Chrome browser for
the best results.
Out-of-Town Guests
Do you have friends and family visiting for the holidays?
Bring a guest to the WAC with you and they will receive
half-off the guest fee. Be sure to bring a photo ID.
Student Winter Membership
Spend your winter break at the WAC. Our Student
Winter Membership is back. See a Member Services
Representative to start your 30-day membership for only
$50. Available December 1, 2015 through January 31, 2016.
Fun Fact
Starting at
around age 40,
people tend to remember
positive images more than
negative ones.
14
!
s
r
e
e
Ch
TO 40
YEARS OF FITNESS AND FUN
There’s never been a shortage of fun here at the WAC. From team relay
races and ballroom dance workshops to summer parties and picnics, our
lively members and staff make the WAC more than just a gym—they make
it a home away from home.
When we built the original Racquetball Club in 1976, we had a kitchen and
fireplace where players would gather together after a match. Members
would bring their game, their food and their stories, and they would leave
the club smiling, even if they just lost a game.
It was then that we realized the importance of
fun and community. Workout partners inspire us
to push further, friendly competitors challenge
us to dig deeper, and gathering together
reminds us to celebrate our successes. We’ve
seen the formation of lifelong friendships and
the beginnings of lifetime transformations.
So here’s to another 40 years with you.
Cheers!
15
thank you to Our Members and
16
Staff for 40 Wonderful Years!
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
17
f ns
GET SOCIA L
Beer Tasting and Annual Chili
Cook-Off
What could be more fun than a night of
chili and beer tasting? If you think you
have a great chili recipe, be
sure to enter it in our Annual
Chili Cook-Off and let our
panel of judges decide.
Chili-making participants
f ns
eat free! Participants need
to bring their own “toppings”
to serve with their chili.
Winner receives
f ns
atogift certificate to Chili’s Restaurant.
Fee: $5 per person | Complimentary for
Chili Cook-Off Entrants
to
fa Saturday, January 9 • 11am
ns Thursday, January 14 • 6:30-8:30pm
fa
Mega
Monday!
ns your favorite Downtown WAC
Join
Instructors for this SOCIAL and
ACTIVE event highlighting the diverse
functionality of our new space on the
5th floor! Experience a challenging
line-up of group exercise classes in
every studio, demonstrations from our
certified Personal Trainers and functional
movement screenings with our Physical
Therapists. Food and drink will be
provided! No sign-up required—just get
ns
in where you fit in! f
Monday, January 25 • 5pm
to
fa
ns
Couples Massage
Take time to relax this Valentine's
Day. Spend some quality time
together in a special side-by-side
couples ns
massage that will
f
relax
and
rejuvenate
to
both you and your
Valentine. Appointments available Friday and
Saturday. Sign up at the Front Desk.
fa February 12-14 by appointment only
West Allis Senior Lunch
Group
Good food, good people,
good topics,
f ns
good times! Our senior members have
enjoyed this group for years and the
tradition continues. Please join us for
atopotluck luncheon, speakers, games,
guest musicians and more!
Friday, January 29 • 11:30am
fa Friday, February 26 • 11:30am
ns Friday, March 18 • 11:30am
ns
f
Wine Tasting and Live Music
Join us as we sample a variety of wines
to listen to live music. Tasting and
and
snacks are complimentary. Wine will also
be available for sale by the glass or by the
fa
bottle.
ns Thursday, February 11 • 6-8pm
ns
Valentine Tango Workshop
Start your Valentine’s Day weekend
early with this dance workshop. One of
the most fascinating of all dances, the
Tango is a sensual ballroom
dance that
f ns
originated in South America in the early
twentieth century. A couple dancing
Tango expresses an element of romance
intotheir synchronized movements.
Fee: $40 member couple
$50 non-member couple
fa Saturday, February 13 • 2-3:30pm
ns
Love is Still in the Air
Post Valentine’s Day Dance Workshop
Join dance instructor, Connie Reeves, as
we continue to celebrate LOVE all month
long! After learning thensromantic steps of
f
the Tango and the Rumba, socialize and
enjoy wine and chocolate.
to Friday, February 19 • 7-8:30pm
Personal Training Client
Appreciation
Happy
fa
f ns Hour
We
ns invite you to celebrate your hard
work, sweat and success with fellow
personal training clients. We are
to
grateful
for your dedication, and are
excited to host an evening just for
you! Food and drinks will be provided.
fa Thursday, April 7 • 6-8pm
ns
Big Band Concert
The One More Time Band comes to the
West Allis location forf the
ns fifth year! Join
us for an afternoon of fun, music and
dancing in the Club Pub. The band is a
local favorite and has been enjoyed by
to
many
over the years. We will take a “free
will” collection to help support the band.
Friday, April 29 • 1-3pm
18
fa
ns
MEET ME AT THE
CLUB PUB
University of Wisconsin Band
Concert
Travel with us to Madison for the most
entertaining evening of music and fun. Watch
as the UW Varsity Band puts on a performance
complete with pyrotechnics and the chicken
dance. Dinner before the concert is included
at the World Buffet inf Madison.
This is an
ns
experience like none other. Don't miss this one!
Members and guests are welcome.
Contact Pat Hutchinson at 414-328-1300 or
to
[email protected]
for details.
Fee: $84 per person (includes dinner)
Watch for more details in the club.
fa
ns
f ns
NFL Playoffs at the Club
Pub
Join us in the Club Pub for all the
to Playoff games. Enjoy food at
NFL
halftime and football drink specials.
January
f ns
fa
ns
Live
Music in the Club Pub
Enjoy live music featuring local
to
musician
Marcell Guyton in the Club
Pub. We will be offering food and
drink specials!
fa Thursday, January 29 • 6-8pm
ns
“Big Game” Chili Dump
Spend time with yourf friends,
ns
watch the commercials and witness
football history as you enjoy food
and drink specials on Superbowl
to
Sunday.
Bring chili to share and
you'll eat free.
f ns
Sunday, February 7
fa
Mardi
Gras
ns
to
Kick
off Mardi Gras with Big Easy
beer tasting and Jambalaya.
Tuesday, February 9
fa Tuesday, February 9
ns
Wine Tasting
Join us as we sample all red
wines to celebrate Heart
Health
f ns
Month. Samples and snacks
are complimentary. Wine will be
available for sale by the glass and by
to bottle.
the
Thursday, February 11
6:30-8:30pm
Tosa WAC Wine Night Out
Come socialize with fellow WAC members at one
of our favorite wine bars – The Ruby Tap!
Enjoy wine and snacks ns
in their lounge for a night
f
out to beat the winter blues!
Fee: $25 per participant (for $15 wine card,
snacks and gratuity)
to Thursday, January 28 • 6-8pm
The Ruby Tap – Wauwatosa
To reserve your spot, visit thewac.com/rubytap
March Madness
f ns
Come watch all NCAA basketball
games in the Club Pub all the way
to the Final 4. The Club Pub will be
to
open
early and late for all NCAA
games.
Begins March 15f ns
fa
f ns
St.
ns Patrick’s Day Bash
The Club Pub opens early. Come in
to Reuben sandwiches, Irish car
for
to
bombs
and green beer!
Thursday, March 17
fa Starting at 10am
ns
fa Thursday, March 17
ns Starting at 10am
Vodka Tasting
f ns
Enjoy a night away and sample a
variety of vodkas. Samples and
to
snacks
are complimentary.
Thursday, March 31
6:30-8:30pm
f ns
fa
National
Karaoke Week
ns
Show off your karaoke skills during
to
National
Karaoke Week at the Club
Pub.
Watch for events the week of fa April 24.
ns
The Club Pub will be closed:
December 24-25
December 31 - January 1
fa
ns
fa
ns
19
Private Swim Lessons
f ns
Whether you want to learn how to swim ornsjust
f
sharpen your skills, WAC private swim instruction
f ns
can help you be more confident in the water. We
f ns
offer private andtosemi-private (groups of 2 or 3)
f ns
lessons in 1-hour or to
30-minute formats
that can be
ns
f
to
scheduled
at your convenience. Private lessons are
available
for bothfakids and adults.
to
to ns
fa
ns
to
fa
ns
fa
ns
Youth Learn to Swim
fa
f ns
f ns
Children learn to swimns
in a safe, fun and supportive
f
ns
class. Ourfaexperienced Instructors love to help
f ns
ns
to comfortable in the water as they
children become
f ns
to schedules and registration forms
learn to swim. Class
ns
f
to located at the Front Desk.
are
Fee:to$60 member
fa | $95 non-member
to ns fa
ns
to
fa
ns
fa
WAC
Youth Swim Club
f ns
ns
fa Club is for those advanced swimmers
WAC’s Swim
f ns
ns
fa
looking to improve their
endurance and stroke
ns
f
ns Taught by our talented Swim Coaches,
technique.
to class is ideal for those who are
this 7-week
f ns
currently in,toor have passed, Level 4. Sign your
to
child
up today…space is limited!
Fee: $60famember | $95 non-member
to ns
fa
ns
fa
ns
Adult Lap Swim
Adult fitness swimmers are encouraged to join
our water coach in this lap-swimming workout.
During class, participants
will swim a series of sets
f ns
and drills to build speed, endurance and strength.
Registration is required; sign up at Front Desk.
Complimentary
to Wednesdays • 6pm
Saturdays • 8am
f ns
Swimming
Stroke Analysis
fa
Join
ns our Instructor in the pool to cover important
aspects of stroke technique. Using drills and
to
demonstrations,
this workshop will help you get
the most out of your pool workout with more
efficient strokes.
Fee:
fa $20 member | $25 non-member
ns Freestyle:
Saturday, December 19 • 11am-12pm
March TBA
Flipturns:
Saturday, January 16 • 11am-12pm
April TBA
Backstroke & Breaststroke:
Saturday, February 20 • 11am-12pm
f ns
Fit U Goes to the
Pool!
f ns
f ns
fa
Interested
in adding pool-based activities to your
f ns
ns
to Member Services at your club,
workout?
Contact
f ns
to you with a WAC Trainer or
and they will match
ns
f
to
Instructor
that will introduce you to the many
benefits
of pool-based
training.
to
fa
fa
ns fa
ns
to ns fa
ns
to
Adult Learn to Swim
fa wanted to learn how to swim or
Have you ever
ns
fa
improve your technique?
f ns This class, led by a
ns trainer, is designed to teach you basic
personal
f ns
swim stroke techniques while building endurance.
Come experience the benefits of adding swimming
to your fitness regimen.
to
to Tuesdays • 6pm
Tuesdays • 7pm
fa Mondays • 6pm
f ns
ns
fa
ns
f ns
f ns
March Madness Swim Challenge
Walk,tojog, run or swim laps in the pool during the month
f ns
to and keep track for a chance to win prizes! For
of March,
every 10 laps or other fun bonus exercises completed,
yourfaname goes into a drawing!
to ns fa March 1-31
ns
fa
ns
f ns
20
f ns
to
f ns
ns
If you are unsuretowhich swimflevel is right for your
to
child,
let the WAC swim instructors assess your
kid'stoswimming
fa skills. Open to kids of all ages.
fa
ns
to ns fa
ns
fa
ns
fa
ns
WAT ER
“
“
The water doesn't
know how old you are.
– Dara Torres, Olympic Gold Medalist
The only swimmer to compete in the Olympics five different times.
Power
featuring Water Kickboxing
Join us as we take this workout to the
pool and create a low-impact, highly
Join us as we take you through a
effective class featuring sets of exercises
challenging strengthf workout
featuring
ns
performed in timed intervals of all-out
functional training, plyometrics, body
intensity followed by brief recovery
sculpting and core conditioning. You will
increase your explosive power and speed, periods. Expect to be progressively
to
challenged as you burn
calories, develop
build
and develop stronger muscles and
f ns
muscle
definition
and
push
to the next
blast through calories.
f ns
level
of
intensity.
f ns
to
fa
Drop-In:
$15 member | $20 non-member
ns
to Mondays • 5:30am f
ns Thursdays • 6:30pm
f ns
to
to
LOCATION KEY:
West Allis
fa
ns
Waukesha
to
fa
Fun Fact
Tabata in the Pool
Greenfieldfa
ns
to Wauwatosa
Downtown
to
f ns
fa
ns North Shore
In 1976,
f nsthe
price of a gallon of
ns 59 cents!
gasoline fwas
to
fa Menomonee Falls
ns
All WAC locations
21
f ns
Difference
MAKING A
Thank You!
EVENTS
We would like to take this opportunity to thank the WAC family, our sponsors and all those who made generous donations to the
Racquet for Autism event held on September 26, 2015 at the West Allis Club. It was an overwhelming success. You will never truly
know how much your generosity means to us, our families and especially Jack Madlung, in whose honor the event took place.
We have had many trials and setbacks over the last eight
years since Jack’s diagnosis with Autism. It is so important
that organizations like Autism Speaks continue to fund
research projects and support children with Autism and
their families.
With your help and generosity, we were able to raise over
$10,480 to help in this effort. In the last two years, we’ve
raised $24,980! Mere words cannot express our
gratitude and appreciation for all your help and goodwill.
Special thanks to our tournament sponsors:
1. Dynamic Color Solutions. Inc. (Jim and Jimmy Crawford)
2. Friends and Family of Jay and Anna Wollenberg
3. Dan Hodges for donating the t-shirts
Most Sincerely Yours,
Jim and Jimmy Crawford
Grandfather and Uncle of Jack Madlung
Food Pantry
Help us in our ongoing support
f ns
of the Food Pantry. Watch for
information on requested items
and look in your pantrynsto help the
f
to Your welcomed donations
hungry.
can be dropped in the collection
barrel located in the foyer.
to fa
ns
Shoe
Drive
fa
Help
provide new and gently used
ns
shoes to kids and adults
in Africa
f ns
who desperately need them. Drop
off your donated shoes at WAC
Tosa!
to
fa
ns
22
WAC Making a Difference Award
CALLING ALL MEMBERS… It’s Nomination Time!
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 the spring. Help us award the 6th 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,
2016
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.”
WAC•TIVITY
Exercise your brain
See how many differences you can spot in the photos below. Hint: there are a total of ten! Visit www.thewac.com/wactivity to check your answers.
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
23
f ns
HOOPS
R ACQUETBALL
Junior Racquetball
Hey kids, let’s play racquetball! This
7-week session will show you the game
of racquetball, from backhands
to
f ns
forehands, and everything in-between.
Learn the basics and develop new
skills to get you playing the fast-paced,
to game of racquetball.
fun
Saturdays • 10am
fa
ns
Beginner Lessons
Looking for a fun fitness alternative?
Want to meet new people? Try WAC’s
4-week complimentary beginner
racquetball lessons held for members
15 and older. You’ll learn
court etiquette,
f ns
rules of play and core moves. All
equipment is provided. Sign up at the
Front Desk…space is limited, so register
to
early.
Complimentary
First Tuesday of each month
fa
ns
Step Up Your Game
f ns
BASKETBALL LEAGUES
f ns
to
Compete
in one of our competitive adult basketball leagues. Compete for prizes
f ns
or just for bragging rights. Check your club to find out more details.
fa
3-on-3
Basketball League
ns
Tuesdays & Thursdays • 7pm
7-week League
Fee: $25 per player - member
$42.50 per player – non-member*
24
to
5-on-5
Basketball League
to fa ns
fa
Fee:
ns
Wednesdays • 6pm
See club for details
Saturdays • 11am-2:30pm
$40 per player - member
$80 per plater - non-member*
*Must have at least one member on team
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 5 Personal
Trainer, or Clayton Greenlee, Level
3 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
f ns
with your backhand and serves, we
have the ability to help you overcome
any weakness you may have on the
to
court.
For more information, contact
Trish at 414.321.2500.
fa
ns
RACQ
COURT SP ORT S
Winter Classic Tournament
Get off your couch and out of the
house. Come join the WAC for
our Winter Classic Racquetball
Tournament. This tournament will be a
great way to judge how much you have
improved this season and where you
stand among the crowd. With just over
a month until State, thef Winter
Classic
ns
will be a great stepping-stone into the
State Tournament. So come get out of
the cold and join us for some winter
to For more information, contact
fun.
Clayton at 414.321.2500.
Friday, January 29
fa Play starts at 6pm
ns
Presidents’ Day
Tournament
Do you have the determination and
desire to make it to the top? Join us
for our Presidents' Day Tournament
and put your racquetball talents to
the ultimate test. Saturday
night’s
f ns
festivities include drink specials and
the ever-popular Casino Night!
For details, contact Lee at
to
[email protected]
or 262.544.4111.
February 19-20
State
Singles Tournament
fa
ns
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
f ns
or show your support for the best
racquetball Wisconsin has to offer.
For more information, contact
to
Jamie
at 414.321.2500 or
[email protected].
Watch for more details in the fa
club.
St. Paddy’s Day Doubles
Tournament
Do you have the luck of the Irish?
Join us for our annual St. Paddy’s
Day Doubles Tournament. If you’re
really lucky, you might
find a prize
f ns
at the end of the rainbow… green
beer and fun! For details, contact
Lee at [email protected] or
to
262.544.4111.
Friday, March 18
COURT
TIMES
WA U WATO S A
April
Doubles Shootout
fa
ns
Swing
into spring with our April
Doubles Shootout! Grab a partner
and meet us on the court
for men's,
f ns
women's and mixed doubles. For
details, contact Lee at
[email protected] or
to
262.544.4111.
f ns
April 15
ADULT PICKUP HOOPS/
LEAGUES
Mondays • 12-2pm, 4:30pm-Close
Tuesdays • 12-2pm, 10pm-Close
Wednesdays • 12-2pm, 6-10pm
(Adult BB League – See club for details)
Thursdays • 12-2pm
Fridays • 1-2pm
Saturdays • 11-2pm
f ns
fa
ns
to
Winter
Racquetball
to
Leagues
OPEN INDOOR SOCCER
Begin January 11
Tuesdays & Thursdays • 8-10pm
fa
ns fa
ns
OPEN PICKLEBALL
PICKLEBALL
Tuesdays and Fridays • 11am-noon
Sundays • 9:30-11:30am
Pickleball League
Described as “a combination of
ping-pong, tennis and badminton”,
Pickleball is a paddlefsport
ns for all
ages and all athletic ability levels. It
has very simple rules and is easy to
learn and play. The league is open
to both beginners and advanced
to
players. Sign up at the Front
Desk.
f ns
Tuesdays
•
9am
NORTH S HOR E
OPEN COURT
Mondays • 12:35-4:55pm
Tuesdays • 1-4:55pm
Wednesdays • 12-4pm
Thursdays • 12-4pm
Fridays • 12pm-8:45pm
Saturdays • 12-6:30pm
Sundays • 11:30-4pm, 5:30-6:55pm
fa
ns
Pickleball
Tournament
to Contact
the Sports Team Lead
for dates and details.
OPEN VOLLEYBALL
Mondays • 8-9:45pm
Wednesdays • 8-9:45pm
Sundays • 4-5:30pm
fa
ns
QUETBALL
ns
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
25
f ns
Kids'
KIDS' CLUBHOUSE
CLUBHOUSE
KI DS EVE NTS
From Clubhouse to Club Member
Meet Zach Boehmke and his parents, Mike and Lori.
Looking back on our 40 years of business, we’ve seen our members
grow and change. We’ve been there through marriages, retirement
parties, and the births of children and even grandchildren. Many of
those kids have grown up in the Kids’ Clubhouse.
We asked Waukesha member Zach Boehmke to share his story
about his childhood at the WAC.
The WAC was a big part of my childhood. My dad was in a
racquetball league and would take me there during his matches.
While I waited for him to finish, you’d find me running around the
fitness studio or sitting at the bar eating pizza. Or I’d go swimming in
the pool where, like any other giddy little boy, I’d sit in the hot tub for
a few minutes then quickly jump in the pool, enjoying the shock of
the temperature change.
I have a lot of WAC memories. I always mention to people I meet at
the WAC that I remember the way it looked before the remodel. I can
still picture exactly how it looked, where I sat at the bar and where I
took junior racquetball lessons. While I never did play in a league like
dad, I often help him practice or warm up for a match, and I enjoy
teaching my friends at UW—Madison how to play.
I still enjoy coming to the WAC. Through college, I found lifting
weights to be a great stress reliever, and every summer and winter
break, I’d sign up for a student membership. My favorite days
at the WAC are Saturday mornings; I have made a lot of good
“workout buddies” recently, and I always try to make it in for lifting
and conversation. I love chatting with the Trainers (Mike, Josh
and David), and the other members help me stay motivated. I am
consistently hounded by Arlene Spencer, my mom and others
to attend cycling class on Saturday mornings, but I have not yet
succumbed to the pressure.
I’ve attended several WAC locations. While they are all different, the
WAC culture is integrated. It’s great to go the gym in the morning and
have a smiling, friendly face greet you. I like to stop and chat with the
Front Desk staff for a few minutes, and they make an effort to know
my name and listen. I think it’s what makes a smaller, communitybased club enjoyable. It’s what makes the WAC home.
26
Parents Night Out
Family Fun in the Pool
Hey parents! We have an event
just for you that the kids will
not want to miss. The Kids’
Clubhouse will be in charge
f ns
while you enjoy a night out on
the town. It can’t get any better
than this! For children ages 3 ½
to older who are potty-trained.
and
Sign up at the Front Desk.
Fee: $20 per child
fa $50 for 3 children
ns Friday, February 12
5:30-8:30pm
Friday, April 8
5:30-8:30pm
f ns
Dr. Seuss Week
Valentine’s Dayf Party
ns
Be our Valentine! We will have
atospecial treat and craft
f nsproject
that will fill your heart with
love!
f ns
to Friday, February 12
fa Friday, February 12 • 10am
to Friday, February 12 • 10:30am
ns
to Friday, February 12 • 9:30am
fa
ns Friday, February 12 • 9:30am
fa Friday, February 12 •ns10am
f
ns
fa
Indoor
Pool Party
ns
Make a splash with us in the
to
indoor
pool. We’ll have activities,
treat bags and fun! Sign up at
the Front Desk.
fa Friday, February 19 • 6-8pm
ns
Fairy Tale Party
The Kids’ Clubhouse is
f ns
celebrating National Fairy Tale
Day. Come dressed as your
favorite fairy tale character, and
to read stories and enjoy fun
we’ll
fairy snacks.
Friday, February 26
Come in from the cold and
splish-splash with your friends!
Bring your beach balls, noodles
and pool toys! Hot dogs and
f ns
snacks will be provided.
Fee: $5 per person
Friday, February 26 • 6-8pm
to
Green Eggs and Ham anyone?
March
is Dr. Seuss month in
fa
the
Kids’
Clubhouse!f Join
ns us as
ns
we celebrate readingf and
ns Dr.
Seuss’s birthday withf books
ns
and fun crafts. You could
f ns
to would not want to miss a
not,
f ns
to
celebration
such as this!
to Wednesday, March 2
to
fa February 29 – March 4
ns
to February 29 – March 6
fa
ns
fa Wednesday, March 2
fa Wednesday, March 2
ns
ns
fa
St.
Party
ns Patrick’s Day
f ns
Celebrate the luck of the Irish in
the Kids’ Clubhouse.fWear
ns your
green and find some ftreasures.
ns
to never know…maybe that
You
sneaky leprechaun will ns
pop in!
f
to Thursday, March 17
f ns
to
ns
10am
to Thursday, March 17 fa
to
fa
ns
9:30am
ns Thursday, March 17 9:30am
fa
ns
ns
10am
fa
ns
FUN!
Easter Celebration
f ns
April Showers Bring
f ns
May Flowers
Join us as we celebrate Easter
with crafts, snacks and
maybe a
f ns
visit from the Easter Bunny. Keep
to eye out…he might hippityan
f ns
hop to your clubhouse!ns
f
to Friday, March 25
fa Friday, March 25 • 10am
to Friday, March 25 • 1pm
ns
to Wednesday, March 23 • 9:30am
fa
ns Friday, March 25 • 9:30am
fa Friday, March 25 • 10am
Come join us in the Kids’ Clubhouse
and learn about growing plants.
to will decorate their own planter
Kids
and plant seeds to grow.
Wednesday, April 13
fa
ns
ns
fa
ns
f ns
Earth Day
f ns
f ns
We invite our littlest members
f ns
to as we celebrate the
to join us
to plant flowers and
earth’s gifts,
to
learn
about our environment
to faDay.
on Earth
ns fa Friday, April 22
fa
ns fa
ns
ns
Kids’ Warrior
Challenge
Let Clayton challengef your
ns
kids to a timed warrior
obstacle course! There will
be groups for kids ages 10-12
to 12-14.
and
Fee: $10 per child
Watch for details in the
fa club.
ns
f ns
KIDS' CLUBHOUSE
CLOSED
f ns
f ns
f ns
f ns
f ns
to
to
LOCATION KEY:
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
Member Party – West Allis Only • December 10, 4-8pm
Christmas Eve • December 24
Christmas Day • December 25
toNew Year’s Eve • December 31
New Year’s Day • January 1
to
Easter Sunday • March 27
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
27
f ns
w o r k i n g wel l
About the Organization:
KHS is one of the world's leading companies providing
innovative solutions for filling and packaging in the beverage,
food and non-food markets. With US headquarters in
Waukesha, WI, and sites in, Sarasota, FL, Germany, India,
Brazil and Mexico, KHS
provides state-of-the-art,
reliable and highly efficient
turnkey lines and individual
machines for the filling and
packaging industry.
About the Individual
Interviewed:
My name is Wendy Brucker,
and I am the Continuous
Improvement Process
Manager and a member of
the KHS Fit4Life Wellness
team. My dream is to equip
people with the tools to shift
into a proactive, healthy
mindset.
Tell us about your
wellness program and
how it started.
In June of 2011, we started
with a 12-week Walking Challenge that was very successful.
We also started to provide free, fresh fruit delivered directly
to the break rooms for the employees to enjoy. Due to its
success, we continued with the fruit program on a weekly
basis. Next we worked on formalizing our operating plan and
securing a yearly budget.
What are the components of your wellness
program?
Our vision is to enhance quality of life and promote a healthy
lifestyle for employees and their families. We strive to provide
diverse programs available in a supportive environment that
28
fosters teamwork. We hope to inspire others to explore the
unthinkable and embrace the journey together!
How has partnering with the WAC helped your
wellness program?
Our Wellness team consists
of volunteers from our
workforce. None of us are
Wellness professionals. By
partnering with the WAC and
our health care provider, we
were able to finally get our
program out of the planning
stages and available to the
employees. Working together,
we now have a solid game
plan in place with very little
effort on our part.
What are some key
successes?
Since we are at the beginning
of our Wellness journey, our
biggest success so far is
awareness. Our programming
is starting with a variety of
topics that help employees
consider the choices they
make on a daily basis. Things like eating on the run, portion
control, getting started in fitness, knowing your numbers
and work/life balance are all steps in the right direction.
What are the future objectives for your wellness
program?
We want to select programming that is available not only for
our employees that are on campus, but that also reaches
out to the “Road Warriors” on our Sales and Service teams.
These individuals face many difficult barriers just by the
nature of their work, and the demands that accompany it.
We look forward to building more for them.
NUTRITION
SEMINARS
PAID PROGRAMS
All seminars are one hour in length and
complimentary for members and nonmembers. Please register at the Front Desk.
Understanding Carbs: What’s
the Real Story?f ns
This is probably the most misunderstood
nutrient of the moment. Should I be
gluten-free? Is fruit bad for me? What is
to glycemic index, and should it matter
the
to me? These are among the many
confusing topics that will be discussed.
fa
Bring
all your questions!
ns Monday, January 11 • 11am
Back to Basics
Individual Nutrition
Consultations
Private nutrition consultations are always
available by appointment with one of our
registered dietitian-nutritionists.
Metabolic Testing
Do you wonder how many calories you
burn in an average day? Knowing this
number will add more logic to your fitness
goals. Testing is available by appointment
at all WAC locations.
f ns
Let’s get back to basics!
This one-hour
f ns
seminar will help remove the confusion
to
about
healthy, balanced eating. Learn
how to make better choices for health,
to
weight
control and mood.
fa Tuesday, January 26 • 10am
ns Tuesday, February 16 • 5:30pm
Feeding Kids: Tips for
Nourishing Picky Eaters
Being a finicky eater is a natural state for
young children, but dinner time doesn’t
have to feel like a battleground. In this
class, learn evidence-based tips and
pointers for establishing good mealtime
habits, raising adventurous eaters and
nourishing your whole family.
Recipes
f ns
and handouts will be provided.
Fee: $20 member
$25 non-member
to Wednesday, March 16 • 6pm
Healthy Eating:
An Update
A heart-healthy lifestyle is important
to your quality of life fand
nscan also
significantly extend it! We know more
every day about what puts us at risk
and what to do to reduce those risks.
to your dietitian-nutritionist Kim for an
Join
update on recommendations
for heart
f ns
healthy living and sensible management
fa risk factors.
of
ns Monday, February 8 • 11am
to Wednesday, February 17 • 6pm
Get
Real – 7-week Class
fa
Eating
is not a “one size fits all” activity.
ns
If you are not comfortable with your food
choices, or if you think you should eat
a certain way that doesn’t
seem to “fit”,
f ns
you will benefit from ftaking
ns a fresh look
at how you fuel your body. Learn to tune
in to your overall needsns
for a healthier
f
to
lifestyle.
to $60 member | $95 non-member
Fee:
Wednesdays • 5pm
to
fa Saturdays • 10:30am
ns
fa Wednesdays • 5:30pm
ns beginning
January 13
f ns
Grab ‘n Go
fa
Stop
by Kim’s table for a quick snack and
ns
information
about quick meals. This is not
a formal class, just an opportunity to chat
ns
and gain some tips forf eating on the run.
Tuesday, March 1 • noon
to
fa
ns
f ns
f ns
to
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
to
to
f ns
to
LOCATION KEY:
If you have just been told your blood
sugar is creeping up to unacceptable
levels, or if you are a long-time diabetic
looking for tips for better control, this
seminar is for you! There is a lot you can
do with diet and exercise to improve your
blood sugar levels and overall health.
An assortment of blood
sugar stabilizing
f ns
snacks will be provided.
ff ns
ns
Fee: $5 member
f ns
$10 non-member
to Monday, January 11 • 10am
to
to Monday, January 18 • 10:15am
to Wednesday, January 20 • 6pm
fa Wednesday, March 2 • 5pm
ns
fa
fa Monday, March 7 • 11am
ns
fa
ns
ns
fa
ns
Heart
March is National
f ns
fa
ns
Nutrition Month!
I’m Pre-Diabetic What Can I Do?
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
29
f ns
Food
for
Imagine this scenario: you intend to pack a healthy lunch for
work Monday through Friday. You even go so far as to plan on
Sunday what you will pack for the week. Then Monday morning
arrives, and you are rushing to get out the door. “Where is my
healthy lunch?” you wonder. “Uh oh! I forgot to pack it, and
there is no time now.”
Or maybe you have time, but (uh oh!) you forgot to shop for the
groceries you needed, and the contents of your refrigerator are
a can of beer, 2 shriveled carrots, and a moldy piece of
cheese. Good luck with that!
Realistic goals and a practical strategy
help define healthy choices on a daily
basis, but without proper planning
and preparation, following through on
intentions is difficult. Make the healthy
choice the easy choice!
30
PLAN WELL
EAT WELL!
■ Stock the refrigerator and pantry with plenty of good options.
(See “Tips for Smart Grocery Shopping” below.)
■ Pre-prep ingredients whenever possible to simplify dinnertime. Pre-chopping vegetables for use later will cut down on last minute work when you are hungry.
■ Compile a list of 5-10 easy meals for busy times. Keep non-
perishable ingredients for recipes in your kitchen at all times.
■ Use a slow cooker. If you plug it in early in the day, dinner
will be ready when you walk in the door. The Slow Cooker
Southwest Chicken recipe is delicious and quick.
Tips for Smart Grocery Shopping
■ Shop when the store is less crowded. You will get in and out
quicker and have less time to contemplate impulse purchases
in the checkout aisle.
■ Use a shopping list and stick to it. Impulse purchases can
significantly inflate your grocery bill.
■ Shop the outside aisles of the store. That is where the
healthier, fresher foods are usually located.
■ Save money by buying healthy foods in bulk when it makes sense. If you eat yogurt every day, buying the larger tubs
will be more economical. Nuts, grains, seeds and other dry goods will keep a while, so stock up. While fresh produce may spoil before you use it, frozen fruits and vegetables are healthy and keep much longer.
■ Read the ingredients, and try to buy only those foods that
have short lists. Better still, buy more foods that don’t come
in a package.
■ Buying fewer processed foods will cut down on added sugar
and salt.
■ Look for local produce. It is usually less expensive, fresher, and more nutritious than what has been
shipped from far away. Often it is organic, even if
the signage doesn’t say so.
■ Buy smaller packages of “splurge” foods,
even if the larger size is cheaper. It is much
easier to eat less ice cream, for instance, if
you only purchase a pint.
■ Purchase staple pantry items regularly.
Canned beans, tomatoes, olives and soup
stock are helpful when trying to make a meal
out of what you have.
In the
New updates now available for the In the Moment - Mindful Eating App!
Use this simple mindfulness tool to practice making kinder, healthier
food choices. Ask the Front Desk for free download instructions for your
iPhone or Android phone, or contact Kim at [email protected].
KITCHEN
with Kim
SLOW-COOKED
SOUTHWEST CHICKEN
INGREDIENTS
■
■
■
■
■
■
■
■
■
■
PREPARATION
2 cans (15 ounces each) black beans, rinsed and drained
1 can (141/2 ounces) reduced-sodium chicken broth
1 can (141/2 ounces) diced tomatoes with mild green
chilies, undrained
1
/2 pound boneless skinless chicken breast
1 jar (8 ounces) chunky salsa
1 cup frozen corn
f nsflakes
1 tablespoon dried parsley
f ns
1 teaspoon ground cumin
1
/4 teaspoon pepper
f ns
3 cups
to hot cooked rice
In a 2- or 3-qt. slow cooker, combine the beans, broth,
tomatoes, chicken, salsa, corn and seasonings. Cover and
cook on low for 6-8 hours or until a thermometer reads 170°.
Shred chicken with two forks and return to the slow cooker;
heat through. Serve with rice.
f ns chicken, freeze cooled
Freeze option: After shredding
f ns
mixture in freezer containers. To use, partially
thaw in
refrigerator overnight. Heat through in a saucepan, stirring
to
occasionally
and adding a little broth or water if necessary.
f ns
Yield: 6 servings.
to
LOCATION KEY:
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
fa
ns North Shore
to
fa Menomonee Falls
ns
All WAC locations
31
f ns
Wisconsin Athletic Club
10840 W. Rogers Street

theWAC - Wisconsin Athletic Club

Transcription

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Das Casino Gewinnt Immer

We are celebrating the lOVE at

Booyah!

case study - Pitney Bowes

PDF - WAC Lighting

Personal Training Client Information Packet

The Aging Actively The Competitor The Super Parent

Biggest Loser Challenge 2014 REGISTRATION FORM

Top Fitness Model Obi Obadike`s Ultra