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WAC
the
Summer 2016
Magazine of the Wisconsin Athletic Club
GO FOR THE GOAL
Heat Wave is Back
Sneak Preview of our NEW Brookfield 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
Service Manager: Kim Miller
Aquatics Team Lead: Francis Fraundorf
Fitness Team Lead: Brian Hyland
Kids’ Clubhouse Team Lead: Kevin Koehler
Sports Team Lead: Mark Baumhardt
Fitness: Angie, Ashley, Bradley, Brian, Chris, Dan,
Darcie, Dawnkristi, Derek, Dustin, Eva, Heleen,
Jackie, Jenny, Jeremy, Jesus, Jordan, Josh, Karina,
Karl, Kaz, Margaret, Mark, Mike, Patrick, Tara,
Travis, Vanessa & Zack
Massage Therapists: Annie, Elisa, Gilly, Guinevere,
Holly, Krystle, Michelle, Liz, Renanah & Sara
Member Services: Cal, David, Eric & Kristin
General Manager: Sandy Jeremy
Programming Manager: David Casper
Sales Manager: Jerry Hofman
Events/Aquatics Team Lead: Danyel Smith
Club Pub Team Lead: Jamie Wheeler
Front Desk Team Lead: Kris Theis
Group Fitness Team Lead: Katie Bartlein
Massage Team Lead: Laura Braun
Service Team Lead: Sue Elderbrook
Fitness: Anthony, Ashley, Brittany, Carla, Chris, Conner,
Dean, Deric, Heather, Joey, Katie B., Katie P., Kristen,
Kyle, Laura, Lauree, Laurie, Leonard, Luke, Mandy,
Marci, Sarah, Shannon, Sue, Tony & Tyler
Massage Therapists: Amanda, Kyle, Laura, Porscha &
Melissa
Member Services: Alissa, Cassey, Kevin & Shawn
General Manager: Trish Beatty
Programming Manager: Craig Hoxie
Sales Manager: Doug Voss
Service Manager: Monique Long
Events & Group Fitness Team Lead: Jodi Cummings
Kids’ Clubhouse Team Lead: Samantha Polzin
Fitness: Ali, Arthur, Ashley, Brandon, Brent, David,
Derek, Emily, Jamie, Jayne, Kristin, Michelle, Nate,
Nick, Rick & Sam
Member Services: Brady, John & Riley
WAUKESHA
1530 E. Moreland Blvd.
Waukesha, WI 53186
262.544.4111 Fax: 262.548.8244
www.facebook.com/thewacwaukesha
DOWNTOWN
411 E. Wisconsin Avenue, 6th Floor
Milwaukee, WI 53202
Club Hours:
Monday–Friday 4am-11pm
Saturday & Sunday 6am-8pm
General Manager: Molly Anderson
Programming Manager: Michael Dandridge
Court Sports Team Lead: Lee Kimball
Club Pub Team Lead: Janelle Andrews
Group Fitness Team Lead: Heather Yager
Kids’ Clubhouse Team Lead: Renee Salamone
Fitness: Jeni, Jordan, Kathy, Krista, Mike, Renee
& Skye
Member Services: Arlene, Kevin & Sandi
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
Club Hours:
Monday-Thursday 5am-10pm , Friday 5am-9pm
Pool and basketball court available at the MAC
Find out more at thewac.com/mac
General Manager: Dan Hanson
Programming Manager: Mike Lederer
Sales Manager: Scott Kosnick
Service Manager: Ohyun Kwon
Group Fitness Team Lead: Kristen Griffin
Massage Team Lead: Tim Farrell
Fitness: Adam, Al, Amanda, Cem, Chad, Emily, Eric,
Hubie, Jess, Kristen, Kristi, Lane, Mike, Ohyun, Paul,
Ricky, Ruth, Sam, Sarah, Sonya, Tori & Travis
Massage Therapists: Cathy & Tim
Member Services: Adam, Hubie & Scott
NORTH SHORE
7601 N. Port Washington Road
Glendale, WI 53217
General Manager: Pam Muellenbach
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, Jay, Joe, Mike, Nicole,
Peter, Rachel, Shannon & Troy
Massage Therapists: Ellie, Gina, Kelly, Lisa & Natalia
Member Services: Randy, Joe & Becca
2
414.212.2000 Fax: 414.212.2007
www.facebook.com/thewacdowntown
414.228.2800 Fax: 414.228.2809
www.facebook.com/thewacnorthshore
Club Hours:
Monday-Thursday 5am-10pm, Friday 5am-9pm
General Manager: Logan Bean
Programming Manager: Jules Philippi
Sales Manager: Jerry Hofman & Logan Bean
Service Manager: Kiersten Yeazel
Sports Team Lead: Ryan Maass
Aquatics Team Lead: Sarah Baker
Fitness Team Lead: Megan Shemanske
Kids’ Clubhouse Team Lead: Lucas Williams
Massage Team Lead: Ab Yang
Fitness: Ben, Craig, Dan, Darcy, David, Haley, Janet,
Jay, Jeff, Jen, Jerry, Jules, Kara, Kathy, Katie, Joe,
Matt, Monica, Morghan, Rachael, Rachel, Ryan,
Sam & Stacy
Massage Therapists: Ab, Anne, AnnMarie, Laura,
Maura & Tim
Member Services: Jerry, Lauren, Melita & Sarah
BUSINESS SERVICES
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: Nikki Wille
Director of Nutrition: Kim Flannery
Director of Sales: Ian Casmer
Director of Facilities: Shaun Smith
holiday HOU R S
M E M O R I A L DAY W E E K E N D
Saturday, May 28 • 6:30am-4pm
(West Allis club still open from Friday)
Sunday, May 29 • 6:30am-4pm
Memorial Day Monday, May 30 • 6:30am-2pm*
(West Allis club re-opens May 31 at 4am)
F O U R T H O F J U LY W E E K E N D
Saturday, July 2 • 6:30am-4pm
Sunday, July 3 • 6:30am-4pm
Monday, July 4 • 6:30am-4pm*
(West Allis club re-opens July 5 at 4am)
L A B O R DAY W E E K E N D
Saturday, September 3 • 6:30am-4pm
Sunday, September 4 • 6:30am-4pm
Labor Day Monday, September 5 • 6:30am-2pm*
(West Allis club re-opens September 6 at 4am)
* No Group Fitness or Kids' Clubhouse
Select photography provided by Nick Collura, Stephanie Hink and Mike Krukowski.
the
WAC
Volume 16, Number 2 • Summer 2016
I N TH I S I S S U E:
Going for the Goal
4
Gym Toys 7
Workshops and Events
8
Training Corner
10
Outside Advantage 11
Advanced Training 12
Quick Tip
14
Massage15
Go for the Goal
Court Sports
24
Kid's Clubhouse
26
Late Night
28
Open Water Swimming
29
Food for Thought
30
S HOWI NG!
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VIDEO LINEUP.
..
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Chez
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toVisit
our video library at www.thewac.com/youtube
to
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to
to
West Allis
Waukesha
Greenfield
to Wauwatosa
Downtown
to
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22
Now
We are excited for the year ahead and look forward to helping you
reach your next finish line. Always remember: Go for the Goal!
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WAC•tivity23
In order to help your reach your goals, we also must be constantly
setting new goals and finish lines for ourselves. We are excited to
have you with us on our journey as we prepare to reach one of
those finish lines this summer with the opening of our new location
in Brookfield.
LOCATION KEY:
Get Social
Making a Difference
Like many of our members, for the athletes in our stories, one finish
line is never enough. They set a goal, work hard and not long after
reaching that finish line they’re asking themselves, “what’s next?”
We are constantly in awe of the amazing feats that our members
accomplish, no matter how big or small. Reaching a new finish line
is always exciting, but what we love most is the journey. We get to
be with you along the way, seeing the change happen!
Ray
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Aquatics20
All of our members have their own goals they want to reach: the
end of a wedding aisle, the peak of a mountain or the 18th hole. It’s
those “finish lines” that keep us all motivated.
Keith
WAC Brookfield to
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fa Menomonee Falls
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All WAC locations
3
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Going for the
GOAL!
A finish line can be a powerful motivator. These three members have found that working towards a specific goal took them from
beginners to competitors. Whether they are running, biking, swimming or doing all three, they all have their eyes on the prize. While
they may never receive a gold medal, they are rewarded with pride, confidence and a sense of accomplishment.
Denise’s Story:
My fitness journey began in high school. I
wanted to spend more time with my friends,
so I joined them on the track team. Back then
running didn’t come naturally to me, and I was
the slowest runner at my school, so when
my coach encouraged me to run the 2-mile, I
thought I could never break 15 minutes. By the
end of the year, I finished the 2-mile run in 14:45.
Even though it was a small success, I felt a great
sense of accomplishment. That feeling continues
to fuel my life-long passion for running.
After having my second child, I decided it was
time to start training for a marathon. I really just
wanted to see if I could do it. Marathons quickly
became my favorite race…26.2 miles of fun!
Competing in marathons with thousands of other
runners from all ages and abilities is exciting, and
trying to beat my personal record every time
keeps me motivated. I am most proud of finishing
the Milwaukee Lakefront marathon in 2 hours 52
minutes last October and the Milwaukee Running
Festival marathon in 2 hours 54 minutes just 4
weeks later, taking second place overall female
in both. Now I have set a new goal for myself: to
decrease my marathon time to 2 hours 45 min in
order to qualify for Olympic trials in 2020.
The WAC has inspired me with excellent group
fitness classes. I love taking Cycle, Treading and
Strength; these cross-training activities help me
become a stronger runner. Members and staff at
the WAC are welcoming and supportive, so I’m
always happy to walk in the door.
Denise
Manthy
Age: 42
Home Club: Wauwatosa
Training for: 2020 Olympic Trails - Marathon
4
Denise’s Advice:
If you stay focused on your goals and believe
in yourself, anything is possible! Do what you
love and what makes you happy. In all my years
of running, I have learned that it is 90% mental
and 10% physical. Remember: the first step to
success is overcoming the barriers that you set
in your mind.
get more fitness, nutrition and club information at www.thewac.com
Steve
Inman
Age: 52
Home Club: Greenfield
Training for: Wausau 24 twelve-hour solo
endurance race and RAW (Ride Across Wisconsin)
Steve’s Story:
Throughout my life, I have always been physically active, but when
my wife started doing marathons and triathlons, I knew I needed
to step up my game. I started competing in triathlons to keep up
with her. I especially enjoyed the biking portion.
would be doing at my age, and I have fun doing it.
The WAC is a great place to get fit and stay fit, no matter what your
level of experience. The whole club has nothing but positive energy,
and the encouragement from everybody there is phenomenal.
With the help of my personal trainers, Correen and Shannon, to
my bike coach, Nicole F. and my Yoga Instructors, Nicole C. and
Correen, I am in better shape than I was twenty years ago. Pretty
soon I’ll be able to beat my 21-year-old nephew in a race!
Two years ago, my mountain-biking nephew, Eric challenged—no,
dared—me to try a mountain biking race. Never one to back down
from a challenge, I accepted, and we’ve been racing ever since. I
did the six hour solo Wausau 24 mountain bike race and Race the
Lake, a bike race around Lake Winnebago. Now I am training for
the Wausau 24 twelve-hour solo endurance race and RAW (Ride
Across Wisconsin). It’s a physical challenge that I never thought I
Steve’s Advice:
Never tell yourself that you can't do it. Ask yourself, "How am I
going to do it?” and you will find a way to do it on your terms.
Steve with trainer, Correen
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West Allis
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LOCATION KEY:
to
Waukesha
Greenfield
to Wauwatosa
Downtown
to
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to
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fa Menomonee Falls
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All WAC locations
5
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Andy’s Story:
Two years ago I was carrying pallets up the stairs at
work and felt out of breath, light-headed and dizzy.
I spoke to a co-worker about it and he said to me,
“Do you want another man to raise your kids?” That
comment was a cruel blast of reality. I then thought
of my dad, who has had multiple angioplasties, the
first at age 45. He also had open–heart surgery. I
realized that I was on the same path as him.
I started running to keep in shape, and I kept at
it. But when I said out loud that I believed I could
run a marathon, I was met with resistance. Many
people told me I couldn’t do it, so I decided to prove
them wrong. I started training, fueled by my desire
to accomplish my goal, and at 43, I finished my first
marathon. After that, I was hooked.
Running is great, but sometimes it can get a little
monotonous for me, so I set my sights on a new
goal: a half-iron triathlon. Combining running with
swimming and cycling gave me the variety I was
looking for, and after I completed the half-iron, I
knew I had to go for the full Ironman.
I’m glad I have the WAC to help get me there. I
receive a lot of encouragement, advice and help
from trainers Kevin, Luke, Carla and Sandy. They
are always there when I have a question or concern.
The state-of-the-art facility is great, and the pool is
definitely a must for my swim training.
I love working towards a specific goal; it keeps
me on track. And remembering that I want to
stay healthy for my kids and my family keeps me
motivated. I am training for the Ironman Wisconsin,
which will be held in Madison on September 11 of
this year. It’s a 2.4-mile swim, 112-mile bike ride,
and 26.2-mile run—140.6 total miles, and I only have
17 hours to finish it. Talk about motivation!
Andy
Bengtson
Age: 45
Home Club: Menomonee Falls
Training for: Ironman Wisconsin
Andy’s Advice:
Set a goal to work towards. It doesn’t have to be
crazy like a marathon; try working towards a 5k to
start. Every week set a schedule of what you are
going to do to eventually reach that goal. Do not
make excuses—keep the end goal in mind. I have
also learned that nutrition is extremely important.
What you put into your body affects it just as much
or even more than what you do with it.
Most importantly, just start moving! Get off the
couch and do something. It’s better to be living life
and participating in it than watching it on TV. Trust
me, I was a couch potato. If I can make a change at
the age of 43, you can.
6
gymTOY
By Travis Halena
Downtown
Personal Trainer
Almost every fitness center has the same equipment staples: cardio
machines, free weights and resistance machines. When starting a strengthtraining workout, it is easy to gravitate towards the resistance machines
and free weights, and those are both great. However, you might be limiting
yourself and missing out on a lot of the functional athletic movements of
other gym toys that can help take your fitness to the next level. Medicine ball
training brings a fun, sporty feel to your workouts while giving you plenty of
extra benefits!
Benefits of medicine ball training
■ Medicine balls allow the body to work in endless variations of movements,
which improves flexibility, core strength and full-body coordination.
■ Exercises like med ball throws improve your body’s power output. String
a few of these exercises together and you have an amazing High-Intensity
Interval Training (HIIT) workout that builds strength and burns fat.
■ Medicine balls bring the fun back to your workout! Exercise can feel like
a game while you are throwing, dragging, rolling, catching and carrying a heavy medicine ball around.
POWERFUL
medicine
We as humans are meant to move athletically with power, speed and
flexibility. If there is one piece of equipment that is simple and can help you
do all of this, it’s the medicine ball. Check out this full-body medicine ball
workout and see your WAC Personal Trainer for guidance and form.
Repeat this circuit 3 times:
▲ 10 Medicine Ball Clean and Toss
▲ 10 Circle Squat
▲ 10 Lunges and Pass Under
▲ 10 Kneeling Slams
▲ 10 Reverse Burpees
▲ Rest one minute
7
WORKSHOPS
AND
Cinco de Mayo Dance Party
Cut loose in this fun, high-energy dance
workout featuring our Zumba and HipHop Instructors. Stick around for the
f ns
Fiesta!
Fee: $20 member | $25 non-member
Friday, May 6 • 6-8pm
to
Belly Dance & Core Workshop
Looking for a different cardio-core
workout?
Come experience Belly
fa
Dancing:
a
low-impact, cardio-based
ns
class that tones your core while you
groove, shimmy and shake. Time to
tighten your mid-section and stand a
little taller! In this conditioning class, you
will increase the strength
and endurance
f ns
of your core muscles and improve your
balance.
to Saturday, May 14 • 10am
fa
ns
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.
Choose one of these formats:
Ballroom Dance Workshops
Experience the fun and
enjoyment of
f ns
ballroom dancing. Join us for a new style
of dance each workshop.
f ns
Fee: Check at your club for more information.
to Swing
Monday, May 16 • 7-8pm
to Argentine Tango
fa Monday, June 20 • 7-8pm
ns Wedding Workshop
fa Monday, July 18 • 7-8pm
ns Tango
Friday, June 3 • 5:30-6:30pm
Summer Solstice - Salute the
Sun Workshop
Join our Yoga Instructors as we
recognize the Summer Solstice and
change of season with a celebratory
Yoga workshop. Sun Salutations are
foundational to a flowing, vinyasa-style
practice. In this workshop, we'll break
down these common sequences to
make them feel likef ns
second nature—
perfect for building confidence and
comfort in classes or to develop a home
practice. This workshop is wonderful for
to
Yogis
of all levels; sun salutations are a
perfect place for beginners to start and
experienced students to master.
fa $27 member | $32 non-member
Fee:
ns Saturday, June 18 • 11am
Cycle Theme Week
All week you’ll be pedaling with your
favorite Cycle Instructors to their favorite
tunes, including movie soundtracks,
blasts from the past, salutes to different
decades and current hits. Watch for
details and your club’s theme week
schedule.
Complimentary
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June 20-26
CYCLE and PILATES
Thursdays • 6:30-8:30pm
to
May 5 - June 23 | Greenfield Club
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Sunset Poolside Yoga & Wine
Tasting
Enjoy this relaxing Yoga class on our
to
outdoor
pool deck. Join us for wine
tasting and light appetizers after class.
fa Thursday, June 23 • 7:30pm
ns Thursday, September 1 • 7pm
Roll & Release
Foam rolling is an effective way to
provide relief to your body’s “trigger
points” and increasef flexibility
through
ns
massage techniquesf that
you
can
learn
ns
and utilize yourself. This workshop offers
in-depth instruction on proper foam
to
rolling
techniques that
f ns will help you
to
achieve
maximum benefits.
Check club for pricing.
fa Tuesday, May 10 • 5pm
to
ns Thursday, May 19 • 5:30pm
fa
Thursday, July 21 • 6pm
fa Sunday, June 12 • 10am
ns
Dancing on the Deck
Put on your dancing shoes and join us
on our outdoor pool fdeck
ns for an evening
of dancing and fun! We'll show you the
basics of our featured ballroom dance
for the evening. No experience required.
to after the dance for light appetizers
Stay
and beverages.
Fee: $20 member | 25 non-member
fa Swing: Thursday, July 21 • 7pm
ns Samba: Thursday, August 25 • 7pm
Aqua Zumba Outdoor Pool Party
Pull out the maracas and light the tiki
torches as we take our most popular
Latin dance craze tof ns
the outdoor pool
for an Aqua Zumba Pool Party! Join us
for an hour of Aqua Zumba followed by
beverages and light appetizers. Sign up
to the Front Desk. f ns
at
Friday, July 29 • 6-8pm
fa
to Thursday, August 11 • 6:30pm
ns
fa
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8
EVENTS
fa
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Speed & Agility Conditioning
Workshop
Improving speed, change of direction and
reaction time is possible through proper
training strategies known as speed and
agility. Join Personal Trainer, Craig Polifka,
for this workshop including warm-up, speed
drills, agility drills, resistance running and form
running. Learn more about
speed and agility
f ns
workouts and how they can progress based
on a 12-week program.
to Sunday, May 22 • 11am-12pm
Bike to the Barre
This
fa Friday night workshop is sure to get you
moving!
Come feel strong and work up a sweat
ns
in a 45 minute cycle class before heading
to the barre for 45 minutes of stretching
and lengthening your muscles. Class will be
followed up with drinks and appetizers.
f ns
Fee: $20 member | $25
non-member
Friday, May 13 • 5:30-7pm
Friday, June 10 • 5:30-7pm
to
Swimming Stroke Analysis:
Freestyle Workshop
Want
to improve your
f ns freestyle swimming
fa
stroke?
This
class
will cover important
ns
aspects of stroke technique for those looking
to be more efficient lap ns
swimmers. We will use
f
to
drills
and demonstrations to help you get the
most out of your pool workout.
to Thursday, June 23 • 6:30-7:30pm
fa
ns Friday, May 20 • 5:30-6:30pm
GO FOR THE BLUE!
Heat Wave is back
Join fellow WAC Group Fitness enthusiasts for this annual event. In celebration of
the Games of the XXXI Olympiad, we’re challenging you to channel your Olympic
spirit go for the blue (tshirt that is).
Runner’s
Analysisf Workshop
fa
ns
This
ns class will cover a comprehensive analysis
of postural/movement screens related to the
runners stride, as well as mobility drills, stability
to and strengthening exercises to help you
work
prevent injury, make you more efficient, and
make you a stronger, faster runner.
Fee:
ns Saturday, May 14 • 11am-12:25pm
So practice your “synchronized swimming” in Water or become a “boxing
champion” in Ringside, and after you attend 15 classes, you’ll receive the gold
medal of Group Fitness: the Heat Wave tshirt. It’s really easy…just pick up a
program card and have your Instructor initial when you attend class. Choose from
your tried and true favorites or try new formats…you will be rewarded for your
efforts!
Saturday Outdoor Marathon Relay
Calling all walkers and runners! We’ve got a
little twist of fun for you.
f nsWe invite you to join
us for our first ever marathon relay here at the
Falls. That’s right, we’ll have 26.2 miles of relay
fun coursed out for you. Your final stop will
to at the Club Pub for food and refreshments.
be
Who’s in?
f ns
Complimentary
f
fa Saturday, August 20 • 7am
Pick up a card at fthensFront Desk starting July 1.
Try-It Weeks
to
ns
ns
f ns Classes, Advanced Training, or
Take a sneak preview at our upcoming Specialty
ns club.
maybe
try
an
introductory
class.
Watch
for
more details inf the
fa
Complimentary
ns
April 24 – 30
f ns
to
West Allis
fa
ns
26 – July 9
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
August 28 – September 10
to
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to
LOCATION KEY:
toJune
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fa
ns North Shore
fa Menomonee Falls
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All WAC locations
9
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TRAINING
corner
EYES ON THE PRIZE:
Goal-Based Training
By Monica Verstegen, North Shore, Personal Trainer and Well Coach
When preparing for an event, it is vitally important to think
about the plan that will lead you there. Most plans you will
find online are great for the general population. However,
the real challenge lies with making that plan work for you
and your life. When will you get your workouts in? What
should you be eating to help you succeed at your event?
Who will motivate and encourage you to stay focused
when something inevitably forces you off track?
First thing first: let’s set some goals. As a Personal Trainer,
I like to create SMART Goals.
Specific: What event do you want to accomplish?
Measureable: How many workouts per week will you do to prepare for your event?
How long will the workouts be?
Attainable: Are the above workouts and length of workouts realistic, or are you
“shooting for the stars?”
Relevant: Is this event important to you? What is motivating you to accomplish it?
Time-Bound: What is the date of the event? When will you be prepared for it?
After creating your goals, consider who is going to be your support system. Do you
have a workout buddy or should you seek the assistance of a Personal Trainer? Having
a friend or a trainer helps keep you accountable to your goals and challenges you
along the way. Personal Trainers specialize in progressing you and your workouts
toward your SMART goal. We are a great bridge to other types of programs, such as,
nutrition consultations or massage therapy that will help aid in your success.
Finally, working towards an event should be enjoyable. When you finish, be sure to
give yourself the proper recognition! Your hard work should be celebrated. Enjoy it,
work hard, and reward yourself. After all, fitness is supposed to be fun, right?
Consult your Programming Manager today to Find Your Fit.
WAC Member, Lorry Rifkin on Personal Training with Monica while preparing for a
snowboarding and snowshoeing event in Jackson Hole:
“Monica gave me a multiple program that is different than anything I had ever
done. We focused on stretching, balance, core strength training, interval cardio
and weight training with TRX. She knew when to push and—more importantly—she
created a set of exercises that constantly challenged me.”
10
Outside
THE
A D VA N T A G E
SUMMER RACES
Bravado Challenge
Pewaukee Triathlon
May 21 • Waukesha
July 10 • Pewaukee
Madison Twilight 10k
Brewers Famous Racing
Sausages Run/Walk
May 28 • Madison
Madison Half Marathon
Ironman 70.3 Racine
May 29 • Madison
July 17 • Racine
UPAF Ride for the Arts
OutFITT
August 13 • Waukesha
Hope Springs Eternal Wisconsin
Breast Cancer Showhouse
Racing for Research
5K Run/ 2K Walk
June 4 • Milwaukee
Milwaukee Heart & Stroke
Walk/Fun Run
September 18 • Milwaukee
Tough Mudder
October 1-2 • Plymouth
Summerfest Rock 'n' Sole
The Color Run - Tropicolor
TBA • Milwaukee
Tails on the Trail
NOT RUN OF THE MILL
Run Club
These local novelty runs make those five
kilometers more exciting.
Trail Assail –
Independence Day Run
What’s more Milwaukee than a Beer Run?
Choose from the Classic 5K or the Brew
Mile—a beer every quarter mile. Celebrate
with a free beer after-party at the finish.
Saturday, May 7 • Milwaukee
Toughman Wisconsin Triathlon
June 18 • Sherwood
New Berlin National Dash
July 2 • New Berlin
Bike Club
Super Hero Shuffle
July 14 • Milwaukee
Pajama Jam 5K
f ns
July 8 • Pewaukee
f ns
to
to
f ns
to
to
West Allis
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
fa your bike, helmetf and
ns water
Grab
ns
bottle
and meet up with other WAC
members for a bike ride. An instructor
willns
lead you on a medium-intensity ride
f
to
through
local bike trails and paths in
f ns
the community.
Complimentary
fa Saturdays • 7am
Dress up as your favorite super hero and
run or walk to support families affected by
childhood cancer. Put on your cape and fly
through the state park hiking trails of Lake
Geneva.
Saturday,
May 14 • Lake Geneva
f ns
Storm the Bastille
to
f ns
fa
ns North Shore
f ns
Dust
fa off your kicks and join us for Run
Club.
ns Meet up with fellow members
to explore the community in an
and
f ns
instructor-led run through the area.
Complimentary
fa Wednesdays • 5:30am
to Watch for more details in the club.
ns
BeerFit Running Series
July 2 • Waukesha
fa
ns
Get ready for an adventure! We’re
taking this high-energy, calorieburning group training program
outside. Our trainers will inspire you to
band together with fellow participants
to achieve your fitness goals in these
boot-camp-style sessions. Join us for
ns we tag
f as
a fun outdoor challenge
team an endless variety of strength,
endurance and speed training activities
designed to get results. Make the most
oftoyour summer and get out there! All
f ns
fitness levels welcome.
Wednesdays • 6am
fa Wednesdays • 6pm
ns
to Sundays • 8am
Dirty Girl Mud Run
LOCATION KEY:
OUTDOOR
PROGRAMMING
July 30 • Milwaukee
ns
fa Menomonee Falls
ns
All WAC locations
11
f ns
ADVAN
7-WEEK
ADVANCED TRAINING
Barre Burner
Transform your body with this workout that
combines barre method training principles
with a variety of exercises
that will lengthen,
f ns
f nslike no other class.
tone and sculpt your body
Discover the secrets to a long, lean dancer
body without feeling like
ns have two left
f you
to
feet!
to
Tuesdays • 9am
Thursdays • 9am f ns
to Mondays • 6pm
fa
fa Saturdays • 8:30am
ns
ns Mondays • 9:30am
to
fa Tuesdays • 7pm
ns Thursdays • 10:30am
Fridays • 9:30am
fa Tuesdays • 6pm
ns Saturdays • 8:30am
Body Transformation
Boot
f ns
Camp
f ns
This boot camp will help shed those
unwanted pounds and inches while taking
to
your
workouts to the next level. This class
to challenge your mind and transform your
will
body, getting you the results you want!
fa Mondays • 7pm
f ns
ns
fa Mondays • 7pm
ns
My First Race
to
This
class is designed for those looking to
run their first 5K! Whether you are a runner,
jogger or walker, we’ll give you the specific
fa
coaching
and training you need to run a 5K.
ns Wednesdays • 5:30am
Power Pilates
f ns
Learn to use your own body weight and
small apparatuses for resistance to work
the muscles deeper. This intense, full-body
to
workout
will light yourf inner
ns furnace and rev
your metabolism.
Mondays • 6:30pm
fa Wednesdays • 9am
to Wednesdays • 9am
ns
fa
ns
12
Restorative Yoga
Move through traditional Yoga techniques
to relieve fatigue and muscle
f ns tension.
f ns
Prolonged Asanas (Postures)
with the use
of props will be used to restore and renew
your body, while Pranayama
f ns (Breathwork)
to Dhyana (Meditation) will be used to
and
to
help
calm the mind.
Wednesdays • 6pm
to
fa Tuesdays • 5:30pm
fa Tuesdays • 7pm
ns
ns
fa
Tabata
ns
Tabata
is one of the most effective types
of high-intensity interval training to burn
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
f nsby 10-second
recovery periods, and concluding with a
well-deserved cool down. Expect to be
progressively challenged as you push to the
to level of intensity.
next
Mondays • 7pm
f ns
Tuesdays • 5:30pm
fa Fridays • 5am
f ns
ns Mondays • 6:30pm
to Thursdays • 6am
Wednesdays • 5:30am
to Thursdays • 5:30pm
fa
ns Chi
Tai
fa
Learn
the discipline of Tai Chi to enhance
ns
your performance for all physical activities.
You will improve your balance of body,
f ns
mind and spirit while increasing
strength,
flexibility and immunity. Challenge yourself
to learn something completely different: the
art of relaxation and how effortless power
to
can
be available to youf for
ns all activities. All
ages and abilities benefit from this wise
martial arts practice.
fa Thursdays • 4:30pm
to Mondays • 5pm
ns
Tuesdays • 10am
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 stronger corens
can help alleviate
f
these symptoms and enhance overall
fitness.
Wednesdays • 5:30pm to
Tread & Train
f ns
This intense class will begin on the treadmill,
fa
using
different levels off incline
and speed
ns
nskick your cardio into high gear. In the
to
to
second half of the class, you will use
resistance training to create the perfect
to
balance
of cardio and strength training.
fa Fridays • 6pm
ns Thursdays • 9:30am
fa
ns
Triple Threat This course will help you tone, pump and
tighten your abdominals, arms and glutes.
All three muscle groups are targeted with a
variety of exercises designed to get results.
Boost your body image and confidence level
as you head to the office or for a night out
f ns
on the town!
Mondays • 6:30pm Wednesdays • 6:30pm to
Yoga for Beginners
This class is specialized for participants
fa are new to the Yoga practice. We'll
who
ns
teach you various breathing
exercises
ff ns
ns
and poses, providing clear and concise
instructions to prevent injury.
Saturdays • 11:35pm
to
to Thursdays • 6:30pm
fa
fa
ns
ns
Look in the Advanced schedule for session start dates, fees and more information.
fa
ns
CED
TRAINING
WELLCOACHING
4-WEEK CLASSES
Altering the mind to change the body.
What is a Well Coach?
A certified wellness professional trained to motivate you to take the necessary steps
to improve your overall lifestyle. A well coach will help their client focus on lifestyle
and behavior changes with permanent change as the goal.
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.
What can a Well Coach do for me?
A well coach will organize a plan for you to reach optimal health through any or all of
the following steps:
f ns
INDIVIDUALIZED
NUTRITION
PERSONAL
DEVELOPMENT
Nutrition Education:
Emotional Awareness:
to
Find out what foods are best for
your lifestyle
Together we will answer,
“Why am I feeling this way?”
Grocery Shopping:
Lifestyle Adjustment:
fa
ns ready to sweat and beat boredom in
Be
this high intensity interval training (HIIT)
program! Challenge 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.
Become aware of the
relationship with your self
Shop with a well coach and
clean out your pantry
Social Environment:
Meal Planning:
f ns
Get recipes and learn how to
cook healthy meals
Look internally and assess your
relationships with others
EXERCISE
PROGRAMMING
COPING
METHODS
Stress Management:
Individualized Workouts:
Receive personalized work outs
to
OTHER
Weight Loss:
21-Day Transformation
fa
Have
you hit a plateauf inns
your weight-loss
ns
journey?
Need a reset for your body and
f ns
routine? Give us 21 days
to guide you with a
nutrition plan, workouts
and
f ns a maintenance
to
plan
to keep you on track well after the
program is completed!
to
Watch for more details in the club.
fa
to Watch for more details in the club.
f ns
ns Tuesdays & Thursdays • 10:30am
fa Tuesdays & Thursdays • 6pm
ns
fa
ns
Discover your sources of stress
and how to manage it
fa
ns
f ns
ns
f your
Improve
sleep habits
to f ns
Greenfield
ns
ff ns
to
to
Contact your Programming
Manager for fa
more information about Well Coaching.
f ns
to ns
to
fa
f ns
ns
to Wauwatosa
Downtown
to
fa
f ns
Sleep Management:
to
to
Waukesha
f ns
Explore the best way to
take care of yourself
while staying active
f ns
West Allis
Learn the importance of how
to take care of yourself
Injury Prevention:
to
LOCATION KEY:
Body Restoration:
Learn the best way to reach
your optimal weight
to
fa
ns North Shore
fa
ns
fa Menomonee Falls
fa
ns
ns
All WAC locations
13
f ns
quick
tip
By Eileen Craighead DPT, ATC
Physical Therapist
Froedtert & the Medical College of Wisconsin Sports Medicine Center
The Lowdown on Low Back Pain
Low back pain is a common complaint when people start to
progress into higher-level activities with weights or jumps that
they may not be ready for. Contrary to popular belief, “no pain,
no gain” is not the best way to go about your workout routine.
It is important to take the time to listen to your body and
prepare yourself adequately
for progressive exercise.
stretch the quadriceps, hamstrings and hip flexors.
Muscle imbalances: Many people have weak core and
abdominal muscles. Make sure to incorporate core strength
training as a regular part of your workout.
Core strength: Core
strengthening is more than just
sit-ups. The core encompasses
muscles and structures in
the abdominals, low back
and surrounding areas. It is
important to be versatile in your
core strength exercise choices.
Things to think
about to help
prevent low
back pain:
Your body is the most important
tool you have in the gym. Similar
to the optimal approach to car
care, if you do preventive and
maintenance work for your body
as you go along, you won’t have
to deal with a major “repair”
down the road. If you do have
questions or would like to set
up a free injury evaluation with
one of our licensed athletic
trainers, please contact the
Froedtert & the Medical College
of Wisconsin Sports Medicine
Center at 414.805.8656.
Proper form: Make sure
to lift only the amount of
weight you can support while
maintaining proper form.
Correct back position is vital.
If you don’t know the proper
form for an exercise, ask a
Trainer or Instructor.
Maintain adequate
flexibility: Lower back pain
can come from tightness or
restriction of surrounding
muscles. Don’t forget to
Additional 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
14
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
DOWNTOWN
Matt Blievernicht, DPT,
OCS
WAC Physical Therapy
A Division of Franklin
Rehabilitation, Inc.
5020 S. 110th St.
414.269.0015
NORTH SHORE
Dr. Allen Van Scoyk
Complimentary
screenings offered on the
second Monday of every
month 6:30-7:30pm
Dr. Allen Van Scoyk
Complimentary
screenings offered on
the first Monday of every
month • 6:15-7:15pm
The
Massage
BENEFITS
after a
of Getting a
By Liz Becker
Wauwatosa
Massage Therapist
MAJOR EVENT
Everyone knows the feeling of muscle soreness—the achiness, stiffness, pain and exhaustion, both mentally and
physically, that inevitably follows a strenuous activity. Fortunately, massage can minimize those effects on the
muscles and body. While it is generally common knowledge to warm up and train the body before an event, it is
equally vital to focus on the recovery that must happen after the event.
Post-event massage is a massage administered either immediately or up to a few days after an event such as a race,
a game or even a strenuous workout. When received immediately after the event, the massage is light, increasing
circulation and encouraging physical and psychological relaxation. The muscles will be hypersensitive after an
event, and a light, circulatory-focused massage will prevent any further spasms. After a few days, assuming there
aren’t any major injuries or inflammation, a deep tissue massage may be performed, focusing more on specific
areas of tension, releasing adhesions, light stretching and mobilization.
According to the American Massage Therapy Association (AMTA), massage generally acts to improve performance,
reduce pain, prevent injury, encourage focus and shorten recovery time. Much research has been done to reveal
how massage specifically affects the body when administered after an athletic event, indicating that it is capable of:
■ Decreasing Muscle Tension by promoting circulation, which helps bring oxygen to the muscles, speeding repair
■ Restoring Range of Motion by releasing of contracted muscles and promoting strength of weakened and overstretched ones
■ Decreasing Soreness The increased circulation will combat the soreness created by lactic acid production, which the body makes in response to strenuous muscle usage.
■ Reducing Stress and Anxiety by decreasing heart rate, increasing the amounts of the “happy” neurotransmitters, Serotonin and Dopamine, decreasing Cortisol (the stress hormone) and activating the Parasympathetic Nervous system, which facilitates healing.
The WAC’s Swedish massage is a great option for a massage
received immediately after finishing an event. If you would prefer
a deep tissue massage, you can make an appointment
with one of the WAC’s great Massage Therapists
for a few days after your event.
Our goal is to help reduce
the stress on your
muscles so that you
can get back to
your normal activity
level as soon as
f ns
possible!
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
15
f ns
W A C
B R O O K F I E L D
MAKING
O P E N S
a
This summer, the Waukesha
club will be moving to a new
home in Brookfield. Just like
moving into a new house, we
searched for the right place and
mapped out every detail with
care and passion. After a lot of
planning and a little bit of luck,
we found the perfect spot less
than 3 miles down the road: a
spacious location in Brookfield
with plenty of room to grow.
We knew right away that this
was the right place. We could
almost see the members
swimming outside in the
summer, the friends shooting
hoops in the gym and the
dancers busting a move in
Zumba. With a new home over
twice the size of our old one,
we will be able to offer you new
spaces, new equipment and
new programs.
ST UD I O 3
OP E N T O FI RST FLOOR
ST UD I O 2
ME ZZANI NE
T RAI NI NG ARE A
ST UD I O 1
■ Indoor/Outdoor Aquatics Center
with 3 pools, whirlpool, kids’ pool with water features and an expansive two-story deck
■ State-of-the-Art Fitness Center
featuring new cardio equipment, resistance machines and free weights
■ Group Exercise Center with a Group Fitness studio, Mind|Body studio and Cycle studio
1ST FLOOR
C O NC ES S ION
S T AND
E XE RCI SE
P OOL
ME N’S
LOCK E R ROOM
FI T NE SS CE NT E R
C OU R T
FAMILY
LOCKER ROOM
O
UT
D
O
O
LAP
P OOL
R
LA
WOME N’S
LOCK E R ROOM
P
PO
L
K I DS ’
S PLA S H
PA D
W HIR LPO O L
O
16
CYCLE
ST UD I O
FEATURES
There’s a lot that’s new, but
we’re bringing the best of WAC
Waukesha with us: the team.
You’ll see the same friendly
faces you know from Waukesha
at Brookfield, lead by General
Manager Molly Anderson. The
WAC Team can’t wait to show
you all you can do in the new
facility.
We look back on our time at
Waukesha with fondness.
There’s no replacing the stories
and memories we made there,
but with those warm memories
of the past and our bright hopes
for the future, we look forward
to the many years to come at
our new home in Brookfield.
P E RSONAL
T RAI NI NG
ST UD I O
E LE VAT OR
K I D S’
CLUB H OUSE
CLUB
LOUNG E
FRONT
D E SK
move
T H I S
S U M M E R
Those
were the
days...
By Molly Anderson
General Manager
WAC Waukesha
20075 Watertower Blvd.
Brookfield, WI 53005
262.544.4111
facebook.com/thewacbrookfield
Sign up for updates at
www.thewac.com/bf
General Manager:
Molly Anderson
Programming Manager:
Mike Dandridge
Sales Manager:
Shawn Lukach
■ Basketball Court
■ Personal/Functional Training Area
■ Training Playground with Bouldering Wall
■ Women’s Only Training Studio
■ Club Lounge and Concessions
■ Cooking Demonstration Kitchen
■ Upscale Locker Rooms
■ Massage Therapy
■ Pickleball
and more!
2ND FLOOR
In March 1978, The Racquetball Club opened
its doors in Waukesha. The club opened with
10 courts, 900 members, a bar and a members’
lounge. During the 80’s, we changed our name
to the Waukesha Athletic Club, reflecting the
addition of the indoor pool, expanded locker rooms
and additional fitness space. In June 1998, The
Waukesha Athletic club became the Wisconsin
Athletic Club, and in the summer of 2000, we
upgraded the facility and fitness equipment in
a major remodel. While the club has evolved to
adapt to the ever-changing fitness world, one
thing has remained steady: our members’ love of
their neighborhood club.
In my time here at Waukesha, I have had the
opportunity to hear many stories. If the walls could
talk, you’d hear tales of crazy, weekend-long
racquetball tournaments, nail-biting matches and
side-splitting laughs. I love the story about “WAC
Fest” — a full-blown WAC party where truckloads
of sand were hauled into the parking lot, members
played on make-shift volleyball courts, people
danced to live music, and food and tappers were
only a $1.00!
Members of WAC Waukesha have formed lifelong
friendships, and club traditions have been handed
down from generation to generation…from the
morning water aerobics group enjoying coffee
and camaraderie after class, to the Thursday night
racquetballers having drinks and cracking jokes at
the bar. The racquetball group is unique, and they
have special ties that will stand the test of time.
STU DI O 3
Change is hard, and this summer we will be closing
the doors one last time. But they say when one
door closes, another one opens. We will do just
that… at our new home in Brookfield.
O P EN T O F IR S T F LOOR
STU DI O 2
P E RSO N A L
T RA I N I N G
ST UDI O
M EZ Z ANINE
T R AINING AR EA
CYCLE
STUD IO
STU DI O 1
f ns
f ns
f ns
to
So here’s a special thank you to our members for
ns
being a partfof and creating 38 wonderful years in
ns
Waukesha. I am excited tof share this next chapter
with you and committed to making our new club
your “home away from home.”
Floor plans are subject to change
f ns
to
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
17
f ns
MEET ME AT THE
CLUB PUB
f ns
Cinco De Mayo
Come celebrate Cinco de Mayo in the Club Pub.
to
Enjoy
live music, $2 tacos, tequila tasting and drink
specials.
f ns
Thursday, May 5 • 5-9pm
fa
ns Mother-to-Mother Luncheon
to
Calling
all moms! Join us in the Club Pub the Friday
after Mother’s Day forf food
ns and fun.
Friday, May 13 • 11am
fa
Group Exercise Appreciation Week
ns
to
We’re
celebrating our Group Fitness classes in the
Club Pub. Watch for more details!
Friday, May 13 • 11am
fa
ns
WAC Watering Hole
We're excited for the re-opening of Greenfield's
poolside bar, the WAC Watering Hole! Join us
Memorial Day weekend through the end of August
and keep your eyes out for our monthly summer
f ns
fun calendar of events and drink specials!
*Weather permitting
Wednesday-Friday • 5-8pm
12-4pm
to Saturday-Sundayf • ns
Sunday Funday BYOM
We’re
firing up the grill every Sunday, so bring your
fa
to meat and fixin’s, and let’s have a picnic on the
own
ns
outside pool deck. Drink specials will be offered.
Sundays, June-August
f ns • 11am-3pm
fa Sundays, July 10-August 28 • 11am-3pm
ns
Yoga and Wine Night
to Jodi in the Club Pub after Yoga class for a
Join
glass of wine…or two!
Friday, June 24 • Yoga class at 6:30pm
fa
ns
The Club Pub will be closed:
Saturday, May 28 – Monday, May 30
(Memorial Day Weekend)
Saturday, July 2 – Monday, July 4
(Independence Day)
Saturday, September 3 – Monday, September 5
(Labor Day Weekend)
18
Big Band Concert
The One More Time Band comes
to the West Allis location for the
fifth year! Join us for an afternoon
of fun, music and dancing in the
Club Pub. The band isf anslocal
favorite and has been enjoyed
by many over the years. We will
take a “free will” collection to help
to
support
the band. Sign up at the
Front Desk.
Friday, April 29 • 1-3pm
fa
ns
Salsa and Mambo
- Cinco de Mayo
Celebration
Brewers Radio Tailgate
Take me out to the ballgame—
old school style! Join us at our
outdoor pool for a radio tailgate as
the Brewers take on the Phillies!
Listen to Bob Uecker commentate
the plays, and enjoy tailgate food,
f ns
games and drinks.
Complimentary
Thursday, June 2 • 6-10pm
to
fa
ns
Salsa means “hot” flavor and is
best distinguished from other
Latin music styles. It originated
as a New York sound created by
Puerto Rican musicians in New
York and the dance structure is
similar to Mambo patterns. We
will concentrate on several
f ns of the
basic steps in rhythms that will
get you comfortable and moving
around the floor. Chips, salsa and
to
margaritas
to follow! No partner
required.
Fee: $27 member
fa $32 non-member
f ns
ns Friday, May 6 • 5:30pm
Thursday, May 5 • 7-8pm
to
West Allis Senior
Lunch Group
fa
Good
food, good people,
ns
good topics, good times!
Our senior members have
enjoyed this group for years
and the tradition continues.
Join us for a cookout on the
deck where sunshine,f warm
ns
weather and bratwurst will
be served. This will be the
last Senior Lunch of the
to
season;
we’ll see you next
fall!
Sunday, May 22 fa 11:30am
ns
GET SOCIA L
Summer Kickoff Pool Party
Adult Outdoor Pool Party
What better way to kick off summer then
to join us on our outdoor
f ns pool deck?
Grab a drink at our Club Pub and enjoy
music from our very own Personal Trainer
and DJ, Deric Schwartz. Enjoy a night
to dancing and celebrating the summer
of
nights to come.
Complimentary
fa Thursday, June 9 • 6:30-9pm
The WAC Greenfield is excited to host
our 17th Annual Adult Outdoor Pool
Party! Don’t miss out on our delicious
Italian feast from That’s Amore, lively
music provided by Soundsational DJs and
entertaining games put on by your favorite
WAC staff. So mark your calendars
because this is a must-attend event!
f ns
Fee: $20 member
$25 non-member
Thursday, July 21 • 6-10 pm
ns
The End of Summer
Backyard Bash
Come join us for a pig roast, games, live
music and fun as we say goodbye to
summer by the outdoor pool! Please sign
up at Front Desk.
f ns
Fee:$20 member
$25 non-member
Thursday, August 25 • 6-10pm
to (rain or shine)
to
2nd Annual Rooftop Party at
fa
the
MAC
ns
fa
ns
Live Music on the
Deck
We’re featuring live local
f ns
bands on our outdoor pool
deck. Join us as we sit
back, relax and enjoy the
to
tunes
and evening together.
Appetizers and beverages
will be available for a fee.
fa Wednesday, July 13 ns
6:30-9pm
Friday, August 19 5:30-8:30pm
Come join your fellow WAC members and
employees for fun, food, drinks, live music
and the best views in the city! Enjoy
complimentary appetizers and great
conversation!
f ns
Complimentary
Thursday, August 25 • 5-10pm
Milwaukee Athletic Club
to 758 N Broadway, Milwaukee
WAC Golf Outing
fa
The
WAC West Allis is bringing back
ns
another WAC tradition. Join us for
our 9th Annual Golf Outing and play
eighteen holes of golff atnsNew Berlin
Hills. Whether you’re a devoted golfer,
or just out there for fun, you’ll be sure
to enjoy this day with family and friends.
to more information, contact Trish at
For
414.321.2500.
Friday, July 29 • 1pm
fa
ns
Summer Zumba Jam
Music by the Pool
Join us for an evening of live music by
the outdoor pool. Joe Richter will be
performing music encompassing five
decades. The Watering Hole will be open,
so purchase a beverage, sit back and
enjoy the sounds of live music. Bring a
f ns
friend or two. We can’t wait to see you
there! *Weather permitting
Wednesday, June 15 • 6-9pm
to Wednesday, July 6 • 6-9pm
Wednesday, August 17 • 6-9pm
f ns
fa
ns
The Zumba Jam is back! Join us outside
for a fun-filled Zumba workout. Your
favorite Zumba instructors will rotate
between songs to show you all their
best dance moves! Afterwards, head to
the Club Pub for drinks and snacks with
your fellow participants
and instructors.
f ns
For more information, please contact
Jodi Cummings at 414.321.2500 or
jcummings@thewac.com.
to
Complimentary
for members $10 for non-members
Friday, July 22 • 6-8pm
f ns
fa
ns
f ns
to
LOCATION KEY:
West Allis
fa
ns
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
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to
to
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to
f ns
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
19
f ns
f ns
f ns
Private Swim Lessons
f ns
Whether you want to learn how to swim or just sharpen
f ns
your skills, WAC private swim instruction can help you be
f ns
to the water. We offer private and semimore confident in
f ns
to 3) lessons in 1-hour or 30-minute
private (groups of 2 or
ns
f
to
formats
that can be scheduled
at your convenience.
Private
available
for
both kids and adults.
to lessons are
fa
to ns
fa
ns
to
f ns
f ns
fa
Children learn to
ns
fa
swimns
in a safe, fun and supportive class.
f
Our experienced Instructors love to help children become
f ns
ns
to water as they learn to swim. Class
comfortable in the
f ns
to
schedules and registration
forms are located at the Front
ns
f
to
Desk.
Fee:to$60 member
fa | $95 non-member
to ns fa
ns
fa
ns
f ns
f ns
fa ns Club is for those advanced swimmers
WAC’s Swim
f ns
ns
looking to improve their endurance and stroke technique.
to talented Swim Coaches, this 7-week class
Taught by our
f ns
to who are currently in, or have passed,
is ideal for those
ns
f
to
Level
4. Sign your child up today…space is limited!
Fee: $60 member
| $95 non-member
fa
fa to
ns
20
fa
ns
ns fitness
Adult
fa swimmers are encouraged to join our
water coach
fa ns in this lap-swimming workout. During class,
participants
will swimns
a series of sets and drills to build
ns
f
speed, endurance and strength. Registration is required;
sign up at Front Desk.
Complimentary
to Wednesdays • 6pm
Saturdays • 8am
fa
Adult
Learn tof Swim
ns
fa
WAC Youth
Swim Club
to ns
to ns fa
ns
to
ns fa Lap Swim
Adult
fa
to
f ns
Interested in adding pool-based activities to your
f ns
to Member Services at your club, and
workout? Contact
f ns
to with a WAC Trainer or Instructor that
they will match you
ns
f
to introduce you to the many benefits of pool-based
will
training.
to
fa
fa
fa
ns
Youth
Learn to Swim
ns
fa
ns
Fit U Goes to the
Pool!
f ns
ns
Have
you ever wanted to learn how to swim or improve
your technique? This class, led by a personal trainer,
is designed to teachf you
basic swim stroke techniques
ns
f ns
to
while
building endurance. Come experience the benefits
of adding swimming to your fitness regimen.
to
to Tuesdays • 6pm & 7pm
fa
ns Wednesdays • 7pm
Thursdays • 6am
fa
fa Mondays • 6pm
ns
ns
fa
fa ns
ns
f ns
Tabata in the Pool
Power featuring Water Kickboxing
Join us as we take this workout to the pool and create
a low-impact, highly effective class featuring sets
of exercises performed in timed intervals of all-out
intensity followed by brief
recovery periods. Expect to be
f ns
progressively challenged as you burn calories, develop
muscle definition and push to the next level of intensity.
to Mondays • 5:30am
Join us as we take you through a challenging strength
workout featuring functional training, plyometrics, body
to
sculpting
and core conditioning. You will increase your
explosive power and speed, build and develop stronger
muscles and blast through calories.
Fee:
ns Mondays • 7pm
Wednesdays • 10:30am
!
r
e
t
a
W
T
O
G
S
'
C
A
W
fa
ns
f
to
to
f ns
If you are unsure
which
to swim level is
f ns
right for your child, let the WAC swim instructors
assess
to
fa
ns
to
fa
your kid's swimming skills. Open to kids of all ages.
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
fa
ns
All WAC locations
ns
fa
ns
fa
ns
f ns
21
MAKING A
EVENTS
The WAC “CHIPS IN” to
Fight ALS Golf Outing
Join us for our 4th Annual Golf Outing as we team up with “The ALS
Association WI Chapter” to help those with ALS (also known as Lou
Gehrig’s disease) at Western Lakes Golf Course. Each golfer will receive
complimentary driving range balls and putting green use, 18 holes of
golf with cart, drink tickets, hole contest that includes a chance to win a
vehicle, lunch (Carraba’s), dinner (Saz’s), awards ceremony and raffles/
silent auctions. Not a golfer? Don’t miss out! Come for dinner and prizes!
For questions or more information, contact Randy Foss at 414.427.6500 or
rfoss@thewac.com.
Through generous donations, we raised over $39,000 over the last three
years to help those who needed assistance during difficult times. If you
would like to donate or contribute to this event, please contact Randy Foss.
Fee: $100 member or non-member
Dinner only: $35 member & non-member
Friday, August 19
Lunch starts at 11:30am Shotgun start at 1pm
Dog Day Bash
You are invited to a Dog Pawty.
Enjoy a day out and socialize with
your four-legged friend.
f ns We’ll
have local vendors on-site, goody
bags and more! Join us for a wag
walk at 9am and meet back at the
to
club.
Proceeds from this event
will be donated to Milwaukee
Area Domestic Animal Control
fa
Commission
(MADACC).
Charity Bartender
Join us for a bartending
fundraiser to help combat
Rett Syndrome. All proceeds
will be donated to Girl Power
2 Cure, an organization
dedicated to the research
and treatment of the
debilitating neurological
f ns
disorder.
Watch for more details in the club.
Shoe Drive
Help provide new and
gently used shoes to kids
to
and adults
in Africa who
f ns
desperately need them.
Drop off your donated
fa at the WAC.
shoes
to
ns
fa
ns
to
22
get more fitness, nutrition and clubfa information at www.thewac.com
ns
f ns
WAC•TIVITY
D O W N T O W N
E X P A N S I O N
Exercise your brain
Construction is finally complete at the WAC Downtown.
Experience the new 5th floor with two Group Fitness
studios and a functional training space; enjoy the
upgraded locker rooms and showers; and try out the
new equipment in our expanded fitness center, Pilates
studio and Cycle studio. Stop by the club and take
advantage of the new space and additional classes. We
hope to see you there!
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
C
full
HOOPS!
Basketball Leagues
Compete in one of our
competitive
f ns
adult basketball leagues. Compete
for prizes or just for bragging
rights. Check your club to find out
to
more
details.
7-week League
f ns
Fee: $25 per player – member
fa
$42.50
per player – non-member
ns Thursdays • 7-10pm
to Wednesdays • 6:30pm
fa
ns
URT
COURT TIMES
WA U WATO S A
ADULT PICKUP HOOPS/
LEAGUES
Mondays • 12-2pm, 4:30pm-Close
Tuesdays • 12-2pm, 10pm-Close
Wednesdays • 12-2pm
6-10pm (Adult Basketball League)
Thursdays • 12-2pm
Fridays • 1-2pm
Saturdays • 11-2pm
PICKLEBALL
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
to
beginners
and advanced players. Sign
up at the Front Desk.
Tuesdays • 9am
fa
ns
Advanced
Pickleball
Tournament
Sunday, May 15
to Watch for more
details in club.
fa
ns
OPEN INDOOR SOCCER
Tuesdays & Thursdays • 8-10pm
OPEN PICKLEBALL
f ns
Tuesdays and Fridays • 11am-noon
Sundays • 9:30-11:30am
NORTH S HOR E
OPEN COURT
Mondays • 11:35-4:55pm
Tuesdays • 1-4:55pm, 8-9:30pm
Wednesdays • 12-4:30pm
Thursdays • 1-4pm
Fridays • 12pm-8:30pm
Saturdays • 12-6:30pm
Sundays • 1-3:55pm, 5:30-6:30pm
OPEN VOLLEYBALL
Mondays • 8-9:30pm
Wednesdays • 8-9:30pm
Sundays • 4-5:30pm
OPEN PICKLEBALL
Mondays • 7-8am
Wednesdays • 7-8am
Sundays • 11:35am-1pm
24
R ACQUETBALL
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
Programs start on the first Tuesday fa of every month
ns
Beyond Beginners
Racquetball
Haven’t played racquetball
in a while?
f ns
Looking for a refresher? Our certified
Instructors will answer all your
questions and work with you on the
to
court
to help improve your racquetball
skills.
Programs start on the first Tuesday fa of every month
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 5 Personal
Trainer, in sessions that include a
half- hour of conditioning and a ½
hour of racquetball skill work. Whether
you need strength and conditioning
improvements or helpf with
ns your
backhand and serves, we have the
ability to help you overcome any
weakness you may have on the court.
to more information, contact Trish at
For
414.321.2500.
fa
ns
ns
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
Wednesdays • 6:45pm
fa
ns
f ns
First Annual Handball vs.
to
Racquetball
Golf
Tournament
Watch for more details in club.
fa
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' FU N
CLUBHOUSE
KI DS EVE NTS
Parents’ Night Out
f ns
Hey parents! We have an event for you
that the kids won’t want to miss! The Kids'
Clubhouse will be in charge while you
to
enjoy
a night out on the town. For children
ages 3 and older and potty-trained. Sign
up at the Front Desk.
fa $20 per child
Fee:
ns Friday, May 13 • 5:30-8:30pm
Friday, July 22 • 5:30-8:30pm
Safety Week
f ns
Join us all week for safety songs, stories,
crafts, snacks and games!
to June 13-17
Water Day
fa
Come
to the Kids’ Clubhouse
for outdoor
f ns
ns
water
games, activities and fun! Bring a
towel, swimsuit (or change of clothes) and
sunscreen for your child.
to Thursday, July 21
fa
ns
26
f ns
Kids’ Outdoor Pool Party
Come splish-splash with us at our
Annual Kids' Pool Party! We will have
f ns
to
food,
fun and treat bags.
Fee: $5 per child
Friday, July 22 • 11am-1pm
fa
to Thursday, June 16 • 11am-1pm
ns
Princess Spa Day
Celebrate
your little princess with a special
fa
ns day! Bring in your little ladies to have
spa
their hair, nails and make-up done, and
leave with a beautiful crown! Sign up at
f ns
the Front Desk.
Fee: $15 per child
Saturday, July 30 • 1:30-3pm
to
fa
ns
KI DS’ PROG RAM S
Zumba® Kids
The Zumba® Kids program is the ultimate
dance-fitness party for young Zumba fans
ages 7-12, where they can play it loud and
rock with friends to their own rules! This
program features age-appropriate
music
f ns
and moves that get kids movin’ to the
beat. It’s all about feeling fearless on the
dance floor, reinforcing the idea that it’s
to to just be yourself and dance like no
okay
one’s watching!
fa Thursdays • 9am
ns July 14-August 25
WAC NOR THSHORE
KIDS’ CLUBHOUSE FAMILY SNAPSHOT
Meet the Lazear Family…
Hyatt, Liz, Asher, Sophie & Blair
We were the typical family, living a charmed life until our third child, Maks,
passed away in March of 2014 at 15 months old. Losing a child really drove
home the meaning and value of community. The small town in Texas we were
living in at the time rallied around us, and when we left to return to Wisconsin
(where Hyatt and I are originally from), to a home walking distance from the
North Shore WAC, we were blessed with a new community.
Asher’s autism made finding childcare challenging, and he was only babysat
twice in his first 4 years. So, when we first joined the WAC, we approached
dropping him off at the Kids’ Clubhouse very cautiously. But when we
initially spoke with Erica, she was so sweet, accommodating, proactive,
compassionate, knowledgeable...basically every positive adjective there is.
She and the rest of the KCH team surpassed our every expectation and
allayed our every fear. The peace of mind we have when dropping him off
at the Kids’ Clubhouse is truly a gift and has meant so much to our family.
Sophie and Blair (who’s not in the photo, but I was pregnant with her at the
time, so it counts) both love the Kids’ Clubhouse. Sophie calls it ‘going to see
friends!’ She especially loves storytime with Miss Barb and Zumba Jr with
Miss Holly. Blair has been going to the KCH since she was 10 weeks old. The
staff has shared in so many milestones during her first year!
We enjoy spending time together at the WAC, especially in the pool. Asher
is never happier than when he is swimming - the WAC pool is probably his
favorite place on Earth! And when we’re not at the club, we fill our days with
hikes, tickle parties and family dance parties. Every day is a new adventure
together.
Kids' Clubhouse Closed
Memorial Day • May 30
Independence Day • July 4
f ns
Labor Day • September
5
f ns
f ns
The WAC staff all have a generosity of spirit and a kindness
that makes it so
f ns
much more than a gym. It really is a place where our family can reliably go
to recharge and enjoy ourselves on a daily basis. And that is a true gift to us
and what makes thetoWAC such a special place.
f ns
to
LOCATION KEY:
West Allis
fa
ns
to
f ns
to
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
27
f ns
Late Night
GOLF
WEST ALLIS PROGRAMMING
Late Night Wallyball
Mondays • 9:30
Thursdays • 9:30
Join us for pick-up Wallyball on
the racquetball courts, played
tournament style; 2-on-2, 3-on-3,
the number of participants dictates
the style of game each week. No
need to sign up, just show up and
play!
Pickleball League
Tuesdays • 10pm
8-week League begins May 24
Grab your paddle and join us for
Late Night Pickleball League.
Fee: $10 per person
Kickball League
10-week League begins June 15
Play kickball outside under the
lights. Come ready to play. If it rains
(or snows), we will play an alternate
game inside.
Fee: $10 per person
Pub Trivia
Tuesday, May 17
Wednesday, June 1
Tuesday, August 9
9:30pm
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.
Dodgeball League
Tuesdays • 10pm
10-week League begins August 16
Join us down in the courts for a
good old fashion game of Dodgeball.
Teams will consist of three players
and one sub.
Fee: $10 per person
4th Annual ALS Golf Outing
Wednesdays • Midnight
Jeopardy
Wednesday, May 4
Tuesday, July 26
Wednesday, August 24
9:30pm
In this fun-filled game, you'll start
with the answer and phrase a
question based on that clue. Teams
will consist of 2 or more people.
Join us for our 4th Annual Golf Outing as we team
up with “The ALS Association WI Chapter” to
help those with ALS (also known as Lou Gehrig’s
disease) at Western Lakes Golf Course. Each
golfer will receive complimentary driving range
balls and putting green use, 18 holes of golf with
cart, drink tickets, hole contest that includes
a chance to win a vehicle, lunch (Carraba’s),
dinner (Saz’s), awards ceremony and raffles/
silent auctions. Not a golfer? Don’t miss out!
Come for dinner and prizes! For questions or more
information, contact Randy Foss at 414.427.6500
or rfoss@thewac.com.
Friday, August 19f ns
Lunch starts at 11:30am Shotgun start at 1pm
to
WAC Golf Outing
The WAC West Allis is bringing back another WAC
tradition. Join us for our
f ns9th Annual Golf Outing
fa
and play eighteen holes of golf at New Berlin Hills.
ns
Whether you’re a devoted golfer, or just out there
for fun, you’ll be sure to enjoy this day with family
to friends. For more information, contact Trish
and
and 414.321.2500.
f ns
Friday, July 29 • 1pm
fa
ns
to
First
Annual Handball vs.
Racquetball Golf Tournament
Watch for more details in club.
fa
ns
F.Y.I.
WEST ALLIS
Steam Room Maintenance
July TBA
28
GREENFIELD
Indoor Pool & Whirlpool
Cleaning
August 28 – September 3
Group Fitness Floor
Refinishing
September 3-5
August TBA
WAUWATOSA
NORTH SHORE
Lap Pool Cleaning
Pools & Whirlpool Cleaning
April 24-30
June 26 – July 2
Exercise Pool & Whirlpool
Cleaning
Gym Floor Refinishing
July 5-10
May 28-30
Large Gym Floor Refinishing
Multi-Purpose Room
Refinishing
June 19-25
May 28-30
Small Gym Floor Refinishing
June 26 – July 2
June TBA
TR AINING FOR
Conner Andrews
Swim Instructor
Menomonee Falls
OpenSwimming
Water
Whether you are a triathlete or a competitive swimmer, getting acclimated to open water
swimming can seem like a daunting task. Although it can be a tough transition for a lot of
athletes, there are a few things you can do to help ease the process.
First, pay attention to your body position in your stroke. Open water swimming is different in that
you need to “spot” to stay on course and have the opportunity to wear a very buoyant wetsuit.
Engagement of the core at all times throughout your swim will aid not only in maintaining
proper body alignment (head in line with the spine, hips on the surface, etc), but will also
help you maintain your forward momentum. When body position is neglected, you will quickly
reduce efficiency.
Proper breathing can also be a difficult task to master. A common misconception is that
breathing in swimming is far different from breathing in other sports…it isn’t. Take a full breath
in while turning the head and exhale everything while your face is under the water. You should
feel that your breathing is rhythmic and relaxed—not panicked. Be sure to plan your breaths
so you have next to no hesitation in your stroke during a breath. In other words, “sneak” your
breath into your stroke tempo without interrupting it so there is no loss of momentum. Keep
the water line at about the middle of your face without head lift on the breath and at the crown
of the head while the head is down. Avoid taking shallow, quick breaths, which may cause
cramps and hyperventilation.
When spotting, you should also plan. Practice swimming head-up freestyle to get used to the
feeling of looking forward. This will lower your body position, so it is best to spot as quickly as
possible and put your head back in line. Only lift your head up enough so that your eyes are
above the surface and not the rest of your face (like a crocodile). You can combine this with
a breath before or after the spot with a controlled head turn so you do not throw off forward
momentum.
If you’d like to learn more about training for an outdoor swim, contact your Programming
Manager. Work hard, swim smart and see you at the pool!
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
29
f ns
In the
FUEL
While the type of activity and an individual’s unique body will
certainly affect the details, there are guidelines that apply for
pre- and post-workout nutrition overall, regardless of the role
exercise plays in your life.
■ Carbohydrates are important. They provide fuel for working muscles and keep energy up. The longer you are active, the more you will need.
■ Protein rebuilds and repairs muscles. It also helps muscles absorb carbohydrates more efficiently.
■ Aim to eat a combination of carbohydrate and protein U R
wo r ko u t
Would you head out in your car with the gas tank on empty?
Probably not. Although the human body does not come
equipped with a fuel gauge, it is important to add food and
hydration when the tank gets low. This is especially necessary
before and after exercise. We know that the right fuel maximizes
the benefits and enjoyment of a workout, but what does that
mean in terms of timing and specific food choices?
O
Y
KITCHEN
with Kim
about 1 to 3 hours pre-workout, depending on how your body tolerates food. Competitive athletes will benefit from experimenting during training, not during an event.
■ Post-workout, a 3:1 ratio of carbs to protein is recommended within 15-20 minutes to optimally replenish carbohydrate stores and rebuild tired muscle tissue.
■ Remember that the amount of food needed depends on the
length and intensity of your workout. If you aren’t hungry, there is no need to fuel up for a short walk with Fido, nor is there a need to refuel after!
Try these easy pre- or post-workout snacks:
● Low-fat chocolate milk
● Peanut butter and banana sandwich
● Greek yogurt with fruit
● Apple and peanut or almond butter
● Handful of nuts and raisins (two parts raisins: one part nuts)
● Turkey sandwich with veggies
● Yogurt with berries
Here’s a healthy recipe to fuel your next workout!
CELERY, DATE & ALMOND BUTTER TOASTS
INGREDIENTS
SERVINGS: 2
■
■
■
■
■
2 slices ¼”-thick country-style bread, toasted
Almond butter
2 celery stalks, shaved on a diagonal
1 date, finely chopped
Flaky sea salt (such as Maldon) and
olive oil (for serving)
PREPARATION
Spread toast with almond butter. Top with
celery and date; season with salt and drizzle
with oil.
30
NUTRITION
SEMINARS
PAID PROGRAMS
Make-Ahead Meals
Fuel Your Event
You train hard for your athletic events,
so make sure to prepare with good
nutrition. Stop by Kim’s table for a quick
snack and information about fueling
your athletic events. This is not a formal
class, just an opportunity to chat and
f ns
gain some tips for better
performance.
Wednesday, June 1 • noon
to
Metabolism
f ns
Basics
How does diet affect your metabolism?
Are there any tips that actually work
to
fa increasing it? There is so much
for
ns
information available about this topic,
yet not everything you read is true.
fa
Learn
more at this complimentary class!
ns Monday, June 13 • 11am
Saturday, June 18 • 10am
Weeknights can get a little crazy, but
preparing for busy nights with makeahead meals can help you get to
super-cook status in a flash. Let our
registered dietitian show you new ideas
for quick, nutritious dinners and makeahead dishes that will save
you time and
f ns
energy. PLUS you’ll go home with one
make-ahead meal already in hand.
to Thursday, May 26 • 6pm
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
f ns 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
to
health.
A blood sugar stabilizing snack
will be provided.
fa Wednesday, June 15 • 10am
ns
Get Real – 7-Week Class
In Praise of Vegetables
fa all know they are good for us, but
We
ns
many people have trouble getting the
recommended number of servings.
Vegetables should taste good! If this is
a struggle for you, this informal class will
give you new tricks for adding flavor to
these nutritional powerhouses.
Samples
f ns
provided!
Wednesday, June 8 • 11am
to Thursday, June 23 • 6pm
Metabolic Testing
I’m Pre-Diabetic What Can I Do?
fa you wonder how many calories you
Do
ns
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.
Fee: $50 member
$65 non-member
Eating is not a “one size fits all” activity.
If you are not comfortable with your
food choices, or if you think you should
eat a certain way thatf doesn’t
seem to
ns
“fit”, you will benefit from taking a fresh
look at how you fuel your body. Learn
to tune in to your overall needs for a
to
healthier
lifestyle.
Tuesdays • 5:30pm
fa Tuesdays • 5:30pm
ns
Individual Nutrition
Consultations
Private nutrition consultations are always
available by appointment with one of our
registered dietitian-nutritionists.
Hour Session:
$45 member |
$60 non-member
Half-hour Session:$30 member
$45 non-member
Ask about special packages.
f ns
to
fa
ns
f ns
For more information, contact Kim
Flannery, 414-328-3471, ext. 241 or
to
kflannery@thewac.com.
fa
ns
In The Moment
Do you have your complimentary download
for the In the Moment
f ns- Mindful Eating App?
f ns
Use this simple mindfulness tool to practice making kinder, healthier
food choices. Ask the Front Desk for free download instructions for your
to phone, or contact Kim (kflannery@thewac.com).
iPhone or Android
f ns
f ns
f ns
to
LOCATION KEY:
West Allis
fa
ns
to
f ns
to
Waukesha
Greenfield
to Wauwatosa
Downtown
to
fa
to
f ns
fa
ns North Shore
fa Menomonee Falls
ns
All WAC locations
31
f ns
10840 W. Rogers Street
WAC
the
Wisconsin Athletic Club
Magazine of the Wisconsin Athletic Club
GO FOR THE
DREAM IT.
WISH IT.
DO IT.
GOLD

Click image for scrollable/printable PDF of The WAC Magazine

Transcription

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