Summer 2012 he WAC Magazine of the Wisconsin

Transcription

WAC
the
Summer 2012
Magazine of the Wisconsin Athletic Club
Ready, Set...
The Iron Mom
The Runner
The Sailor
Maria Meyers
page 11
Rob Gardenier
page 21
Monica Van Aken
page 17
Summer!
ho l i d a y hou r s
M e m o r i a l d ay
weekend
Saturday, May 26 • 6:30am-4pm
(West Allis Club still open from Friday)
Sunday, May 27 • 6:30-4pm
Memorial Day Monday, May 29 • 6:30am-2pm*
(West Allis Club re-opens May 29 at 4am)
f o u r t h o f j u ly
Wednesday, July 4 • 6:30am-2pm*
6:30am-5pm (Greenfield only)
(West Allis Club re-opens July 5 at 4pm)
l a b o r d ay
weekend
Sunday, September 2 • 6:30-4pm
Labor Day Monday, September 3 • 6:30am-2pm*
(West Allis Club re-opens September 4 at 4am)
S P EC I A LT Y P rogram TI M E LI N E
All sessions are 7 weeks in length.
Fee: $50 Members | $85 Non-members
May | June
Registration begins: Monday, April 16
Non-Member Registration begins: Tuesday, April 17
Classes begin the week of Sunday, May 6
July | August
Registration begins: Monday, June 18
Non-Member Registration begins: Tuesday, June 19
Classes begin the week of Sunday, July 8
September | October
Registration begins: Monday, August 20
Non-Member Registration begins: Tuesday, August 21
Classes begin the week of Sunday, September 9
2
Business Office
West Allis
1939 S. 108th Street
West Allis, WI 53227
414.321.2500 Fax: 414.328.3470
www.facebook.com/thewacwestallis
W a u wa t o s a
8700 W. Watertown Plank Road
Wauwatosa, WI 53226
414.443.5000 Fax: 414.443.5007
www.facebook.com/thewacwauwatosa
Club Hours:
Sunday 6am–Saturday 8pm
Club Hours:
Monday–Thursday 4am-midnight
Friday 4am–9pm
Saturday & Sunday 6:30am-7pm
General Manager: Deb Orr
Fitness Director: Brian Hyland
Group Fitness Director: Kim Johnson
Front Desk Director: Deb Shook
Fit U Director: Shawn Lukach
Aquatics Director: Gail Loppnow
Kid’s Clubhouse Director: Tracy Schultz
Court Sports Director: Mark Baumhardt
Member Services: Ian, Kristin, Piper, Shawn & Susan
Fitness: Angie, Ashley, Craig, Cuyler, Dan, Darcie, Dawnkristi,
Erin, Karee, Karina, Karl, Katelyn, Kaz, Kim, Janet, Jeremy, John,
Jordan, Justin, Leanne, Matt, Scott, Shem, Steve, Travis & Tina
Massage Therapists: Andrea, Dominique, Holly, Lisa, Mark &
Michelle
General Manager: Trish Beatty
Fitness Director: Craig Hoxie
Group Fitness Director: Mike Dandridge
Front Desk Director: Shawn Balsis-Budney
Fit U Director: Pat Hutchinson
Aquatics Director: Mike Dandridge
Kid's Clubhouse Director: Jodi Kruse
Kidz In Shape Director: Jodi Kruse
Court Sports Director: Jamie Defouw
Member Services: Doug, Scott, Tim, Tom &
Zach
Fitness: Ali, Brent, Chris, David, Jackie, Jamie,
Julie, Megan, Michele, Mike, Mo, Patrick, Rick
& Ricky
Waukesha
1530 E. Moreland Blvd.
Waukesha, WI 53186
262.544.4111 Fax: 262.548.8244
www.facebook.com/thewacwaukesha
Saturday, September 1 • 6:30am-4pm
(West Allis Club still open from Friday)
* No Group Fitness or Kid’s Clubhouse
di r e c t ory
Club Hours:
Monday–Friday 4am-midnight
Saturday & Sunday 6am-8pm
General Manager: Heidi Rose
Fitness Director: Heidi Rose
Group Fitness Director: Renee Salamone
Front Desk Director: Monica Larson
Fit U Director: Arlene Spencer
Aquatics Director: Jan Boberschmidt
Kid’s Clubhouse Director: Renee Salamone
Court Sports Director: Monica Larson
Member Services: Arlene, Kate & Michael
Fitness: Aaron, Adam, Alyssa, Andy, April,
Jon, Kathy, Laura, Monica, Nick & Renee
Greenfield
5020 S. 110th Street
Greenfield, WI 53228
414.427.6500 Fax: 414.427.6507
www.facebook.com/thewacgreenfield
Club Hours:
Monday-Thursday 4:30am-10pm
Friday 4:30am-9pm
Saturday & Sunday 6am-7pm
General Manager: Molly Anderson
Fitness Director: Pam Muellenbach
Programming Director: Nicole Ford
Group Fitness Director: Irish Jewell
Front Desk Director: Seth Harrison
Fit U Director: Emily Lopez
Aquatics Director: Pam Muellenbach
Kid’s Clubhouse Director: Jenni Stremcha
Member Services: Kim, Laura & Seth
Fitness: Blue, Correen, Don, Laura, Nicole,
Shannon & Troy
Massage Therapists: Angela, Kelly, Natalia,
Rachel & Steve
10840 W. Rogers Street
Downtown
411 E. Wisconsin Avenue 6th Floor
Milwaukee, WI 53202
414.212.2000 Fax: 414.212.2007
www.facebook.com/thewacdowntown
Club Hours:
Monday-Thursday 5am-10pm
Friday 5am-9pm
General Manager: Derek Deprey
Fitness Director: Lottie Kapitz
Group Fitness Director: Jason Kaprelian
Front Desk Director: Anna Gigstad
Fit U Director: Kelly Bjornstad
Community Outreach Director: Mary Beth Keller
Member Services: Hubie, Mary Beth & Ryan
Fitness: Al, Amanda, Biz, Eric, Guillermo, Jamie, Julio,
Kate, Kelsiejane, Lauren, Ricky, & Ryan
Massage Therapists: Annie, John & Katherine
North Shore
7601 N. Port Washington Road
Glendale, WI 53217
414.228.2800 Fax: 414.228.2809
www.facebook.com/thewacnorthshore
Club Hours:
Monday-Thursday 5am-10pm
Friday 5am-9pm
General Manager: Derek Deprey
Fitness Director/Programming Director: Nicole Wille
Group Fitness Director: Sarah Bromann
Service Director: Alan Markos
Fit U Director: Rachel Deprey
Kid’s Clubhouse Director: Becky Krueger
Front Desk Director: Darin Sense
Aquatics Director: Sara Brugman
Events Director: Mary Beth Keller
Massage Director: Jessica Dudzik
Community Outreach Director: Mary Beth Keller
Member Services: Alan, Eric, Keri, Lauren & Sara
Fitness: Adam P, Adam W, Brandon, Chris, Craig, David,
Janet, Jay, Jen S, Jenny, Joe, Jules, Julie, Kara, Kevin M., Kris,
Matt, Megan, Mike, Nikki & Sam
Massage Therapists: AnnMarie, Ina, Jana, Jeff, Jessica &
Maura
414.328.1300
Selected photography provided by Mike Krukowski, www.mikekrukowski.com
Fax: 414.328.2640
the
WAC
Volume 12, Number 2 • Summer 2012
to members
sum·mer / səmər
noun: 1. The warmest season of the year,
in the northern hemisphere from June to
August and in the southern hemisphere
from December to February.
Top 5
things to do this
Summer…
1.
2.
Go jump in a lake…or a WAC pool.
Cheer on the Olympians as they compete at the
Summer 2012 Games in London…better yet, be a medalist in your own Summer games!
Take in a festival or three…they kick off in June and run through early September.
5.
Raise your heart rate and some funds for a
favorite cause…walk, run, bike, or swim your way to a finish line.
Challenge your physical limits…Tough Mudder anyone?
Fire up your inner athlete and let WAC help you make the most
of this highly awaited, ever so short season. Let the games begin!
Keith
Ray
Group Fitness
4
Fitness
8
MAC/WAC12
15
Court Sports
Let's Go Outdoors 18
Aquatics 22
Massage
24
Get Social25
Kid's Clubhouse26
Now
Making a Difference28
Food for Thought
3.
4.
in th is iss u e:
Chez
31
S howing!
Video lineup. . .
Gym Toys…OutFITT
Visit thewac.com/gymtoys................story page 18
In the Kitchen with Kim
Visit thewac.com/kitchen...........story page 30, 31
'"Tri" as Hard as You Can
Visit thewac.com/justaddwater...... story page 23
3
events
Get ready for a HEAT WAVE!
Join fellow WAC Group Fitness enthusiasts for this
annual event. All you have to do is attend 15 Group
Fitness classes in the months of July and August
and you will receive a very cool Heat Wave Program
t-shirt. That’s right, a prize for having fun! It’s really
easy…just pick up a program card and have your
Instructor initial when you attend class. Choose from
tried and true favorites or try new formats…you will
be rewarded for your efforts! Watch for program
details in the club.
Fee: Complimentary
15cclaossoels
group fitness
ea
and you’ll receiv
Our challenge is from
T-shirt!
July 1 to August 31,
Name
Size
Secrets
Revealed
It’s no secret that dancers have to be in good shape. Pirouettes, Jetés and big lifts are
hard work! On top of being artists, dancers are athletes, and they strive to keep their
bodies in top form so they can best execute whatever challenging choreography they
encounter.
Leading Artist Ryan Martin gives the inside scoop on how he keeps his body
performing at an optimal level and minimizes injury with such a demanding schedule.
He pays special attention to building strength and flexibility in his ankle so he can
maintain the point and arch in his foot (so vital for a dancer), as well as everyday
functionality.
Martin shares three tips for how he stays in shape and avoids injury.
1. Pilates
Attend
hot
Ballet Body...
2010.
Club
Before class each day Martin goes down to the dancers’ gym and performs a
few Pilates combinations to warm up his muscles. Pilates helps build two vital
characteristics to a dancer’s body: strength and flexibility. Martin also uses Pilates to
cool down after rehearsal to release the lactic acid that builds up in his muscles while
dancing. This prevents any excess soreness the following day.
2. Thera-Bands
Martin completes a variety of exercises with thera-bands before class. Using medium
to light resistance bands, he says, helps him to build lean muscles without bulking up.
3. Eat Organic
Food is the fuel for your body, and Martin strongly believes that eating organic gives
him the nutrients and energy needed to maintain a high performance level.
Spin Music Theme Week
It’s back! All week you’ll be spinning with your
favorite Spin 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.
Fee: Complimentary
Week of June 18
Cinco de Mayo Zumba Party
Ditch the workout and join the party! Join our
amazing Zumba Instructors on May 5th for a fun,
high energy dance workout and stick around for the
nacho bar and margaritas (21 and older). And don’t
forget to bring a friend! Sign up at the front desk.
Check club for fees.
Saturday, May 5
4-5:30pm
5-6:30pm
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Sample Breakfast: Gluten free wrap with curry cashew butter, hardboiled egg,
grapefruit. Two cups of organic coffee. - “Coffee has good caffeine that helps bring
blood to the
muscles,”
Martin says.
The dancers
also work
with a
team from
Froedtert and
the Medical
College of
Wisconsin
Sports
Ryan Martin, Leading Artist, Milwaukee Ballet
Medicine to
keep their bodies up and running throughout the season.
Martin, like many of our dancers, is a member of the Wisconsin Athletic Club, the
official gym of Milwaukee Ballet Company! If you see him relaxing in the sauna
or Jacuzzi after a hard day’s work, be sure to say hello. You can see Martin next
in Milwaukee Ballet’s Peter Pan, running May 10-13 at the Marcus Center for the
Performing Arts. Purchase tickets online at www.milwaukeeballet.org or call the
Ballet’s Box Office at (414) 902-2103.
get more fitness, nutrition and club information at www.thewac.com
B
B
arre
By Sarah Bromann
WAC North Shore
Group Fitness/Programming Director
Burner...
transform your body!
One of the newest fitness trends “pirouetting to
popularity” is a fusion of dance, pilates, yoga and
strength training. By incorporating the ballet barre in
your workouts, you sculpt and tone the body through small
isometric movements that work the muscles to fatigue, and
then lengthen them resulting in long, lean muscles.
For many dancers, their training begins at the barre. It’s a place
where they can inwardly focus to prepare for work on the stage
which demands balance, strength, speed, flexibility, alignment,
turnout, extension, articulation and coordination. The misconception
is that by incorporating the barre in your workout, it becomes a dance
class. While you will see similar results as taking a dance class, this
workout is easier on the joints due to no jumping, and it uses a small range
of motion.
Incorporating the barre in your fitness training will:
● Enhance endurance and stamina by combining
high repetitions with holds
● Help you develop spatial awareness
● Improve your poise and balance
● Strengthen your core
● Stabilize the pelvis, core, and legs
● Move you closer to that long, lean dancer’s body!
“
The Barre workout has targeted different
muscles of mine that weren't as strong as
I had thought, including my arms and core.
Although I Spin 3 or 4 times a week, the Barre
workout has my legs burning as I continue to
gain more length, strength and balance.”
- Sandy Kashou, Transform program participant
Ready to step up to the barre?
Try TRANSFORM, a specialty class incorporating the ballet barre currently offered at WAC Greenfield,
Tosa and North Shore. This complete barre burner workout will leave you feeling a little taller, stronger,
and more confident.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
5
InstructorTrainingProgram
cardio
Tabata
Tabata is an extremely effective type of high
intensity interval training to burn calories and
develop muscle definition. Class consists of a
warm up leading to timed sets of body weight
exercises like sprints, push-ups, and squat jumps
performed in 20-second intervals of all-out
intensity followed by 10-second recovery periods,
and concluding with a well-deserved cool down.
Expect to be progressively challenged as you
push to the next level of intensity.
Fee: $50 member |$85 non member
Mondays • 6:30pm
Tuesdays • 5:30pm and Fridays • 5am
Wednesdays • 6:30pm
Cardio Combat
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.
Contact Ju;ie Crowley for details at 414.328.1300 or
jcrowley@thewac.com
Fee: $50 members
$85 non-member
Transform
Transform is a total body workout that
incorporates different techniques utilizing the
ballet barre, free weights, and mat work. This
class will lengthen, stretch, tone, and sculpt to
give you that long and lean dancer body that
you have always wanted without feeling like you
have two left feet!
Fee: $50 member | $85 non-member
Tuesdays • 6pm
Wednesdays • 11am
Thursdays • 9am
6
Tuesdays • 6:30pm
Fridays • 9:30am
Tuesdays . 7pm
Intensanity
This workout takes the term Bodyworks to a
whole new level. With a high cardio pace, this
“intense” class will push you to develop your
muscular endurance for a total body workout
in the “insane” zone. This isn’t just one type
of workout, it’s ALL types combined. Always
moving, your exercise mash-ups will mix step
aerobics and boxing, weight lifting and yoga,
resistance training and stability work. Forget the
scale…in this class, success is measure in sweat.
Summer Session will begin the week of May 6.
Formats: Spin, Total Bodyworks, and Yoga
bodyworks
Join us for this high-intensity class featuring
a combination of agility, sports conditioning,
boxing and kick boxing with adrenalinepumping music to increase your fat burning
potential, increase strength, improve posture
and coordination, and reduce stress! All fitness
levels welcome.
Saturdays • 10:30am
Triple Threat
Abs, Arms & Glutes
This course is designed to help you to tone,
pump and tighten the abdominals, arms, and
glutes. All three muscle groups are targeted
with a variety of exercises designed to get
results. Boost your body image and confidence
level as you head to the office or for a night out
on the town!
Wednesday • 6:30pm
groove
Flirty Girl Fitness
The ultimate sexy, fun cardio dance party! We
take our moves straight from the hottest videos
and coolest dance floors and incorporate them
into fat burning, super-fun, easy-to-follow
routines to provide the perfect combination of
cardio and strength training. You will feel like
you are part of a music video!
Thursdays • 6:30pm
kids junior athletes
Tweens Ballet and Jazz
This class introduces pre-teens to basic Ballet and
Jazz movement and vocabulary. Open to ages 7 – 12,
participants will develop coordination, discipline, and
musicality in a supportive and motivating environment.
Dancers will showcase their new talents in a dance
routine presented for parents at the end of the program.
West Allis Programming
Thursdays • 6:30pm
Spring | Summer Schedule begins May 7 and runs through August 30
mind body
Midnight Sports Presents…
PiYo
Indoor Coed Volleyball
A unique blend of Pilates and Yoga with a fusion of
strength, flexibility and sports conditioning.
Mondays • Midnight
Join us for pick-up volleyball on the racquetball courts, played tournament style. 2 on 2, 3
on 3…the number of people playing dictates the style of game each week. No need to
sign-up…just show up and play!
Mondays • 5:30pm and Thursdays • 9am
Late Night 2 on 2 Basketball League
Tuesdays • 10pm-1am
Wednesdays • 9:30am
Join us for this 7 or 8 week league plus playoffs. Teams consist of two players plus a sub.
You’ll be playing two, 10 minute halves per game. Put your own team together or we can
place you (may have one non-member as a teammate). League runs June 12 – August 14
(no games on July 3).
Mindful Movement and
Meditation
Interested in deepening your yoga practice and
learning more about meditation? This class begins
with a gentle and mindful breath and movement
practice to prepare the body for meditation.
Participants will then learn about and practice a few
meditation styles including trataka (single object
concentration/dharana) and Yoga Nidra (Yogic
Sleep). Join Instructor Heither Eiden and learn
techniques to help reduce stress and quiet the mind.
All levels welcome.
Fee: $10 per player
Outdoor Coed Kickball
Wednesdays • Midnight
Join us each week beginning June 6 in the back lot of the club to play this classic summer
game. No sign up necessary! *In case of bad weather, we’ll play an alternative game
indoors.
Late Night Racquetball League
Wednesdays • 10pm
Tuesdays • 7:30pm Starting in July
It may be dark outside, but inside the walls are still being played! Sign up by May 31 for this
16-week league beginning June 6. All levels of play offered. For more information contact
David Jaw at djaw@thewac.com.
Midnight Fitness Presents…
Late Night Spin
Summer Solstice
Join us as we recognize the Summer Solstice and
change of season with a celebratory Yoga workshop.
In yoga, the number 108 represents many things
and our Summer Solstice session will celebrate the
changing season with 108 sun salutations. Enjoy the
benefits of this very cleansing and rewarding session.
All levels welcome!
Late Night Toning & Conditioning
Thursdays • 12:30am
This class will be moving from Wednesdays beginning June 6. Work at your own pace, but
be ready to work! We’ll be using all areas of the club in this intense late night conditioning
class. All fitness levels welcome.
For more information on Late Night Programs, contact Scott at seigenberg@thewac.com or
call 913.488.0919.
Waukesha
Greenfield
This class is designed for men and women looking
to challenge their endurance, build strength, and
increase flexibility…the perfect complement to any
training regimen.
Mondays 7pm
Get a great late night ride in the spin room. High energy, pumping music and an amazing
workout designed for all levels.
West Allis
Yoga for Athletes
Tuesdays • 1am
LOCATION KEY:
Mondays • 6pm
Wauwatosa
Downtown
Friday, June 22 • 5-7pm
North Shore
All WAC locations
7
fitness
Making
a
Health
habit
Simple…
but not
easy
By Cuyler Franzke
WAC Wauwatosa
Personal Trainer
Ever wonder why you eat the things you eat
or why you want to exercise but you just can’t
seem to find the motivation to do so? Boy,
do I have something to share with you. You
have created habits for eating and exercise.
Through repetitive action you have conditioned your mind to make unconscious decisions for you. For an example, when you are
craving a snack you might grab some cookies.
This may not have been a thought provoking
decision for you, but your mind has been conditioned to pick cookies because of repetitive
action. In order to lead a healthy life, these
unhealthy habits need to be broken and new
healthy ones need to be established. Here are
a few tips to get you started:
quick
tip
By Lottie Kapitz
WAC Downtown Fitness Director
Do you find yourself mindlessly heading
to the fridge, cupboard, or pantry for
a snack only to find yourself
eating out of boredom?
You’re not alone; there are plenty of people that have a habit of snacking even
though they’re not all that hungry. Try to build healthy habits to deter you from
mindless eating by squatting 10 times before you head to the cupboard! This
will hopefully deter you from grabbing something unhealthy or perhaps eating
anything unnecessary at all! Listen to your body and eat when you need
nourishment versus just having an appetite that’s triggered from your brain!
Physical activity is the perfect way to stop you from being mindless in your
eating habits, not to mention it will burn extra calories…
Steps for Creating Healthy Habits
■ Realization of poor habits
■ Remove the source of the habits
■ Establish new healthy habits
■ Be held accountable to avoid returning to
poor habits
Let’s be honest, no matter who you are, trying
to follow these simple steps may be difficult.
Not to worry! The fitness professionals here
at WAC can help. Do not hesitate to contact
me or any of my fitness colleagues…we’ll help
you make health a habit in your life.
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Looking for something special
to give someone special?
Give the Gift of Good Health!
Gift Cards can be purchased in any amount for…
Membership, Personal Training, Massage, Lessons, Programs,
Specialty & Advanced Training Classes, WAC Gear & Pro Shop Items
Available at all WAC Club Locations.
LOSERS!
HAPPY
Nicole Ford, Programming Director, Erin Gottfried, Tracy Villani and Keith Johnson
Angela Zamzow, Pam Muellenbach, Fitness Director and Tammi Boehm
Last September marked the start of yet
another Lose It Challenge at WAC Greenfield.
A determined group of members signed up
for the 12-week partner weight loss challenge
and with the support of their WAC Trainers
and team-mates are happy to report…
What they lost:
◆
◆
◆
◆
◆
◆
◆
◆
◆
◆
◆
Pounds…and the fear of getting on a scale!
Inches…around waists, hips, and even collars!
2XL and XL shirts
Multiple pairs of pants and shorts
Sleeves
Venti Starbucks drinks
Fear of trying new things
Insecurities
Buckets of sweat
A belief that the baby weight would never be lost
A feeling of being “stuck”
“
Through the Lose It Challenge I found a
new love for the gym, great friendships and
a support system that is always there for
me, great conversations and laughter, and
most importantly, an energy that allows me
to believe I can do anything.” – Tracy Villani
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
What they gained:
◆ New workout gear...new kicks, head bands, yoga mats and straps, snow shoes, spin shoes
◆ The desire to go shopping, new places to shop, and the confidence to wear…sleeveless shirts, compression shorts
◆ New friends, great conversations, reasons to laugh
◆ A WAC family…people who are always there for you-
especially when you feel like you can’t do it
◆ Physical discipline, VIPR power
◆ A love of snow shoeing
◆ An appreciation for yoga
◆ Increase in texts
◆ Tutus
◆ A lot of Goodwill receipts
◆ The opportunity to hang out with hot babes on Wednesday morning
◆ Great Trainers and a love for the club!
Would you like to be a happy loser?
Ask Nicole Ford (nford@thewac.com) for program details.
Downtown
North Shore
All WAC locations
9
minimalist
Barefoot
shoes
By Craig Hoxie
WAC West Allis Fitness Director
"Minimalist" or "Barefoot Shoes" have become more and
more popular over the past few years. The shoes fit tightly
around the foot, conforming to the foot’s contours and create
freedom of movement. What’s most notable about these
shoes is that they have individual toe holes which make them
appear fairly unusual. You might be asking yourself, what
is the big deal with these types of shoes and what are the
benefits?
As simple as a foot looks on the outside it is an amazingly
complex and well-adapted appendage. It is composed
of 26 bones, 33 joints and over 100 muscles, tendons,
and ligaments. All of these components work in tandem
to support your body as you run and walk. In addition to
providing tremendous support and shock absorption the
foot is surprisingly malleable. It conforms to the shape it is
bound within. Problems or flaws in the feet can often cause
problems in other parts of the body.
Our ancestors covered their feet to protect them from
physical damage (puncture) and unpleasant temperatures.
Since that time, shoe manufacturers have “improved” our
footwear to the point that they have more technology than
your IPod.
As a result of this “shoe tech", humans have modified their
jogging/running/sprinting gaits to look more like a natural
walking heel-toe gait. Instead of using the natural shock
absorbers built into our feet, we rely on our shoes to absorb
the shock of a longer heel-toe stride. Also, the problem with
most shoes is that they push your outer toes in so your pinkie
toe is almost never used. It may be small in size but it can do
a lot. This has resulted in a whole bunch of aches, pains and
injuries.
By spreading out your toes, the barefoot shoes give you
greater control at your base. This translates to better balance,
10
agility and body control. Your hips and spine have better
alignment and your heel strike (a major cause of low back
pain) is better. It can also lead to improved posture and can
reduce stress on your knees, hips, back and shoulders.
These shoes might not be for everybody. For example
runners with plantar fasciitis may find them difficult to wear.
Since they provide no arch support and no cushioning,
running in barefoot shoes on hard surfaces like concrete may
exacerbate existing foot problems.
If you are relatively healthy and looking to try these shoes
here are a few exercises you can use to help prepare your
self for barefoot living:
Towel Crunches. Bulk up the tiny muscles that stabilize
your toes by placing your foot on a towel and crunching it up
with your toes. Do 10 times and then rest for 30 seconds; do
three sets
Heel Walking. A quick way to strengthen shin muscles is
to roll back and walk on your heels for 30 seconds before
resting for the same amount of time. Do three sets.
Inside Foot/Outside Foot Walking. Follow the pattern of
heel walking. Roll feet inwards toward the arches until you’re
balanced and walk to strengthen medial muscles (posterior
tibial muscle and abductor hallucis). Then roll your feet
toward the outside edge and do the same thing to strengthen
the lateral muscles (peroneals).
Deep Forefoot Squats. Roll up and onto your forefoot,
then squat down as far as you can or until your upper legs
are parallel to ground and your butt is hovering over heels.
Hold pose for 30 seconds and then stand up for 10 seconds
rest; repeat 5 times.
Balance Training. Balance on one leg with other leg bent
for 30 seconds. Switch legs; repeat 5 times.
The “Iron Mom”
Meet Maria Meyers
WAC Greenfield member since 2001
Completed Wisconsin IronMan September 2008 and 2010
Maria coaches her kids in basketball, takes bongo lessons with them, encourages them
in boy scouts, participates in WAC activities with them…the list goes on and on. During
her IronMan training, she ran a route that passes her house multiple times. Each time,
she put a set of blocks out to let her family know where she was in her training and
when to expect her home. She inspired her children to do a children’s triathlon and they
have done trail running together as part of the WORS racing series. As a family, they
are set to achieve new and exciting goals that they never thought possible until Maria
was able to make her IronMan dream a reality. They have already added cross country
skiing and scuba diving to their skill set and look forward to embarking on new journeys
involving adventure races, exploring Utah, and even summiting Mt. Kilimanjaro!
From the Trainer…
The Goals
• Finish an IronMan Race!
• Enjoy training in anticipation of not only reaching her goal, but also the physical
changes in her body.
The Plan
• Extensive research and preparation followed by enlisting the support of not only family,
but her employer to accommodate a daunting family, work and IM training schedule.
• Establishing a training regimen that included open swim in Pewaukee Lake, track
workout days at Hart Park, long biking days, and long runs.
• Developing a daily training preparation plan including hydration, nutrition planning,
recovery meals, correct attire, dry clothing for workouts, prepacking.
• Setting clock goals to achieve rather than goals that focused on training and
competing against others.
• Sticking to all the above and seeing it through!
Mixing it up
• Post event WAC activities include Tabata, Zumba, Treading Class, Spin, and Fit Swim.
• She also enjoys training with her son Alex as he prepares for the “Climb for Air”; he has
set a goal to complete it in ten minutes or less (beating last year’s eleven minutes)…chip
off the “IronMom” block!
The “Aha’s”
It’s a good thing to push outside your comfort zone and dream big. This is one of the
few things I have done just for myself and it allowed me to achieve great things and
create great friendships with likeminded individuals.
The Payoff:
• The belief that you can do anything you train for.
Shannon Mortimer
WAC Greenfield
Personal Trainer
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
11
9
fitness
Bodybugg
Your solution awaits you! Take the guesswork
out of losing weight using the best tool available
to manage the calories you consume and
burn. Bodybugg (as seen on NBC's Biggest
Loser) tracks how many calories you burn every
minute of the day. This web-based program
also provides on-line food logging and menus,
customized dietary support, individualized goal
setting, a built-in pedometer and more! Contact
Megan Hamm, certified Bodybugg Coach, at
414.321.2500 or mhamm@thewac.com for details.
nsi
ub
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n at h l e t i c
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18 8 2 MIL
W
W
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multi-sport
training
If you’re interested in training for a Tough Mudder
event, this is the class for you! Training will focus
on fundamental movements such as pulling
yourself up, pushing, crawling, climbing, and
other physical skills. Emphasis will also be placed
on training your cardiovascular system to be in
tip-top shape. Join us for this 4 week specialized
training and we’ll help you dominate the Tough
Mudder obstacle course! See club for days,
times & fees.
wis
July 27-August 12
It’s that time again…time for the 2012 Summer
Olympics! Did you know that the Summer
Olympics feature 26 sports with 39 disciplines
within those sports? WOW! Well, here at West
Allis WAC, we will run our own Olympic games.
There won’t quite be 26 sports but you will be
able to compete in some of the traditional Olympic
events like biking, swimming, running, rowing or
even weightlifting. There will also be other events
created by your very own WA-WAC personal
trainers to help keep your workouts exciting and
add a little competitive edge as well. Incentives
and prizes throughout the Olympics. Watch for
details in the club.
Tough Mudder Training
1976
UB
CL
WAC Olympics
KEE ATHLETIC
AU
MAC
WAC
Extreme WAC | MAC
Parent's Night Out
Enjoy a summer Friday night out at the
Milwaukee Athletic Club this July. The Kids
Clubhouse at our North Shore location will
entertain your children for the evening at the
WAC afterhours! This is not your typical Parent's Night Out. We're extending the hours,
adding lots of fun activities and all ages are
welcome. Best of all, you get a night out. We'll
even provide the transportation. Stay tuned
for more details.
Friday, July 27
Tri Fit
Take the next step in your triathlon training.
This class is designed for the beginner to
advanced tri-athlete and focuses on improving
your time, stroke and endurance. Sign up at
the front desk. Check clubs for days/times.
South Shore Duathlon
In its 4th year the South Shore Duathlon (part
of the Great Lakes Duathlon Series) has proven
to be a great event for both first time athletes
and seasoned veterans. This 2 mile run, 10
mile bike, 2 mile run is a competitive yet fun
distance for anyone to accomplish. This year’s
proceeds will benefit the Bicycle Federation
of Wisconsin which provides community
education for drivers and bicyclists. Register
for this event at www.imathlete.com For
more information contact Race Director Hubie
Krawczyk at 414.212.2000 or hubiek@thewac.
com. Just DU It!
Fee: $45 covers your entry fee, a tech shirt,
and refreshments after the event.
Sunday, June 10 • 8am
Cudahy High School
4950 S. Lake Drive, Cudahy WI
Dirty Fit Challenge
Ready to get down and dirty? Prove it! Help
us raise money for a great cause and conquer
the The Dirty Fit Challenge. You’ll be over and
under, sliding, doing the bear crawl, hurdles, the
water pit and more on a course created by WAC
Waukesha Fitness Trainers… with a little help
from some U.S. Navy Seals. This event is open
to everyone, so dig deep and find your inner
athlete as you test your physical limits. Enjoy
victory as you cross the finish line knowing that
you’ve helped raise money for Tomorrow’s Hope
with all proceeds donated to Children’s Hospital
of Wisconsin. Race Day is Saturday, July 21st in
Jefferson, WI. For details, contact the Front Desk
at 262-544-4111.
Mother's Day Brunch
Sunday, May 13 • 11am to 2pm
All WAC members are invited to celebrate
Mother's Day at the MAC. Treat your mother
to a spectacular brunch in the Grand Ballroom. Make your reservations now so you're
sure to get the time that works best for you
and your family.
Fee: $48 per adult
$22 per child (5-10 years old)
*No charge for children under 5 years old
Contact: (414) 273-4120 or events@macwi.org
mac
Air & Water Show as seen
from the MAC Deck
Sunday, August 12 • 11am-4pm
Who Wears Short Shorts
It’s that time of year again! This intense 30-minute
mac and glutes
class focusing specifically on the legs
will get you feeling confident and ready for the
warmer months. The class includes a circuit style
format mixing in short bursts of cardio with lower
body strength-training on all equipment types.
Class runs monthly. See club for days, times and
fees.
WAC members can experience the MAC
Deck in its glory. Watch the Air & Water
show from the 13th story of the MAC. A fantastic lunch buffet will be served on the Deck
from 12:00pm to 1:30pm. A cash bar will also
be available. This event is limited to the first
50 WAC members who register.
Fee: $25 per person (includes lunch & soft drinks)
*No charge for children under 5 years old
Contact: (414) 273-4120 or events@macwi.org
mac
12
The
TRAINING
corner
and
o
R Ck
R ll
By Brian Hyland
WAC Wauwatosa Fitness Director
IT Band
Have you seen someone at the club rolling around on a big piece of styrofoam and
wondered “What in the world are they doing?” We’re going to answer that burning
question for you. That piece of styrofoam is called a Foam Roller and it’s used for
self-myofascial release.
Adductors
Ten years ago foam rollers were few and far between. Now you will find them in
almost any gym or fitness center across the country and many people even have
them at home. They are commonly used for stretching and self myofascial release,
which is a soft tissue therapy similar to massage.
There are many times in your training routine when foam rolling is beneficial. Before
training it helps warm and loosen muscles, can alleviate pain by releasing trigger
points, and can increase range of motion in joints. Foam rolling after training helps
the body relax, stretches the connective tissue around the muscles and can help
alleviate soreness the next day.
Piriformis
Here are a few general tips while using the foam roller. Work from the center of the
body out. Focus on tight painful areas as these require the most attention. Avoid
certain areas such as joints, the abdomen, head, face and the armpit. Use slow
smooth passes over targeted area.
Here is a general program good for anyone without injuries:
Start with 10-20 “passes” over each:
● IT Band
● Adductors
● Piriformis
Rhomboids
● Rhomboids
● Latissimus Dorsi
For more information on foam rolling techniques and benefits, ask any WAC Fitness
Director or Training Staff.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
Latissimus Dorsi
All WAC locations
13
fitness
Check out these Advanced Training Classes
offered at select clubs on a“Drop
In” basis…
just show up, sign in, and head for class! Class fees range based on length of class and level of Trainer.
Check with your club’s Fitness Staff or Concierge Schedule for class days, times and fees.
Hard Core
Are you hard core? Join WAC’s Trainers for this
45 minute class and find out for yourself! Each
class will focus on a different element of fitness,
giving you a total body workout and pushing
your fitness level to the limit. This advanced
class is designed for the experienced exerciser
who has been working out consistently for at
least three months.
Snake Bite
Put a little bite in your workouts with these
one-hour sessions featuring ViPR. Join Pam
Muellenbach as she helps you sink your teeth
into one of the hottest new workouts currently
out there. Working out with ViPR combines
strength training with functional training and
quick movements. Get ready to lift, drag, pull
and jump yourself into a new and stronger
YOU!
TRX Meets Kettle Bells
Join Renee Salamone for an intense hour using
both TRX training straps and Kettlebells. This
dynamic combination will help you increase
overall strength, drop body fat and shed those
unwanted pounds. This total body workout will
leave you feeling empowered and wanting more.
TRX
Change the way you train! TRX (total resistance
training) will challenge your body to improve
strength, balance, flexibility and core stability.
This revolutionary Training uses leveraged
bodyweight exercise on the TRX straps to
transform every skill level and age.
TRX Plus
This Advanced Training class features TRX
straps “plus” other gym toys like kettle bells,
medicine balls, BOSU, bands and jammer balls.
Notch up results and challenge your body in
new ways by adding variety and intensity to
your workout routine.
Peak Performance
Looking to take your fitness training to the next
level? Check out this fast-paced, intense class
incorporating sandbags, slammer balls, and
kettle bells to build strength and hurdles, step
ladders, and resistance bands to develop speed
and agility. Find your performance peak in this
challenging, yet satisfying training.
14
Join Correen Schuebel for a fun and
educational workout that introduces equipment
like the Bosu Balance Trainer and other tools to
help you improve your balance and overall core
strength. Join this small group setting and learn
how to safely and effectively incorporate new
exercises into your workouts.
SHAPEUP!
Coming Back this Fall!
Watch for details on this 12-week program
that continues to change lives by providing
the tools and support to lose weight and live
healthy for the rest of your life!
Contact:
Erin Murphy (emurphy@thewac.com)
at Tosa
Kara Farage or Kris Seimits (kfarage@
thewac.com, kseimits@thewac.com)
at North Shore
Personal Trainer Development
Program
Have you ever considered a career as a Personal
Trainer? Join us to explore the fundamentals of
becoming a WAC Personal Trainer from our very own
fitness staff. Learn from WAC’s top trainers how
to conduct sessions including cardio, weightlifting,
and proper stretching. Find out how to make your
passion a career! For more information, contact
Pam Muellenbach, WAC Greenfield Fitness Director
414.427.6500 or pmuellenbach@thewac.com.
7-week Program starts September 17, 2012
Balance and More for the
Actively Aging
Hello!
Monica Larson
WAC Waukesha
I’m Monica Larson, the new Court Sport and
Front Desk Director at our Waukesha club. I am
fortunate enough to have been a member of the
WAC Team for the last 16 years. When I’m not
spending time with my daughter, Emme (9) and
son, Reed (12) I enjoy socializing with friends,
softball, golf and, of course, working out. I am
excited about my new role and look forward to
meeting new members, reconnecting with existing
members, and making a difference in their lives.
C
full
URT
R ac q u etball
Summer Racquetball Leagues
We offer all levels of play and leagues start the week
of June 11. If your not sure which level of play to sign
up for, let us help place you in the right one. For
more information contact Trish or Jamie at West Allis
and Monica at Waukesha.
Beyond Beginners Racquetball
So, you’ve taken the Beginner Lessons, now where
do you go? Take the next step and try our Beyond
Beginners lessons. This course is designed for those
who have completed our complimentary lessons and
aren’t quite ready to play in a league setting.
Beyond Beginners includes:
• Rules of the game
• Scoring
• Practicing basic skills • Playing practice matches
Your Certified Instructor, Penny, will answer all your
questions and help you improve your racquetball skills.
For more information contact Trish Beatty, General
Manager. Program runs 3 consecutive weeks.
Start dates: May 1, June 5 & August 7
Fee: $10 member
Mid Summer Racquetball
Shootout & Luncheon
It’s back! We had such a great time last year we’re
inviting you to join us for another fun filled day of
racquetball followed by more fun, food and cocktails
in the Club Pub. It’s the perfect opportunity to get
your social game on. Coming in July - watch for
details in the club. Sign up at the Front Desk or call
414.321.2500.
Fee: $5 per person
Tuesdays • 6pm
Private Racquetball Lessons
Work with one of our highly skilled club pros to help
take your game to where you want it to be. Private
racquetball lessons ranging from half hours to full
hours are available. From serves to backhands we are
here to get your game on. Contact WAC West Allis
for further information at 414-321-2500.
Step Up Your Game
Looking to take your racquetball game to the next
level? Here’s your chance to work with Trish Beatty,
General Manager/Certified Am Pro Instructor
and Jamie DeFouw, Level 4 Personal Trainer/
Court Sport Director in sessions that include a ½
hour of conditioning with Jamie and a ½ hour of
racquetball skill work with Trish. Whether you need
strength and conditioning improvements or help
with your backhand and serves, this training will
help you overcome any weakness and develop new
strengths on the court. For more information on
training program and fees, contact Jamie DeFouw,
414.321.2500 or jdefouw@thewac.com
Beginner Lessons
Looking for a fun fitness alternative? Want to meet
new people? Try WAC’s complimentary beginner
racquetball lessons held for four consecutive weeks
for members 15 and older. You’ll learn court
etiquette, rules of play, and some core moves. All
equipment is provided. Complete class, join a league
and receive a complimentary racquet and eyewear!
Check clubs for lesson times. Sign-up at the front
desk…space is limited, so register early.
Program Start Dates: May 1, June 5 & August 7
Tuesdays • 6:30pm & Sundays 11am
Junior Racquetball
Hey kids, let’s play racquetball! This eight week
session will show you the game of racquetball, from
backhands to forehands, and everything in between.
Learn the basics and develop new skills to get you
playing the fast-paced, fun game of racquetball. Start
dates: May 6 – June 24 & July 8 – August 19
Fee: $50 member (racquet and eye guard included)
Sundays • noon
Sundays • 12:30pm
Tuesdays • 6:30pm
HOOPS!
3-on-3 Basketball League
Back by popular demand! The North Shore 3-on-3
competitive basketball league will start June 3rd. This 7-week
league will take place on Thursday nights between 6:40
and 10pm. League games will consist of two 15-20-minute
halves. A champion will be awarded a prize, as well as club
bragging rights. Please contact Cliff Brugman (cbrugman@
thewac.com) for details. Sign up at the Front Desk.
Fee: $25 member | $42.50 non-member
Sundays • 3:30-7pm
WA U WATO S A
N ort h S h ore
OPEN court
PICKUP HOOPS/leagues
Open court
Mondays • 6-7am, noon-2pm, 6-8pm
Tuesdays • noon-2pm (Adult Hoops)
Wednesdays • noon-2pm (Adult Hoops)
6-10pm (Adult BB League)
Thursdays • noon-2pm (Adult Hoops)
Fridays • 6-7am, 12:30-2pm (Adult Hoops)
Saturdays • 11am-2pm (Adult Hoops)
OPEN INDOOR SOCCER
Mondays • 1-4pm
Tuesdays • 1-4pm, 8-9:45pm
Wednesdays • 1–3:30pm
Thursdays • 12:30–3:30pm
Fridays • 1-5pm, 6-8:45pm
Saturdays • noon–7pm
Sundays • 11:30am-3:30pm
Open Volleyball
Adult Basketball League
Tuesdays • 8-10pm
Mondays • 8-9:45pm
Wednesdays • 8-9:45pm
Join WAC Tosa's competitive basketball league. League will be
individual sign up, draft format and run for 8 weeks. Come for
pre-league open gym play on May 2 and 9. For more infomation,
contact Mark Baumhardt: mbaumhardt@thewac.com.
Fee: $40 per player
Wednesdays • 6pm beginning May 16
OPEN VOLLEYBALL
Basketball league
Thursdays • 8-10pm
Sundays • 3:30-7pm
LOCATION KEY:
West Allis
Waukesha
Greenfield
Open Badminton
Tuesdays and Fridays • 11am-Noon
Wauwatosa
Downtown
North Shore
All WAC locations
15
The Equestrian
Meet Elaina Johnson
WAC Waukesha member since 2011 *Dad has been member since 1999
Family: Dad Ike, Mom Kathleen, Brother Nathan
Elaina is a Senior at Kettle Moraine High School. She has been riding
horses since she was eight and recently received a NCAA Division 1
scholarship on the South Dakota State University Equestrian Team
where she will be attending and majoring in Entrepreneurial Studies.
Elaina shows horses competitively on the Hunter/Jumper Circuit. She
has always worked hard in the saddle, but decided she needed to
cross train to really improve which includes teaching Swim Lessons.
She’s a vegetarian, loves music (except country), hanging with
friends, and says you can never get too much HGTV or the History
Channel!
The Goals
• To stay Healthy and in great shape
• Continue to improve riding skills, eventually becoming a
professional horse trainer
The Plan
• Personal Training 2 times/week
• Riding horses 4-6 days/week; 1-3 hours/day
• Continue to develop cross-training plan
Mixing it up
•
•
•
•
Yoga
Running
Hiking
Snow shoeing, cross country skiing
From Elaina…
The Payoff:
• Feeling really good
• Seeing improvement in my riding and fitness level
• As an Equestrian competitor and Swim Instructor, being
able to motivate and encourage others to work out and live a
healthy lifestyle
The Advice:
• Get some cool workout clothing that makes you feel good…
especially shoes. It will help keep you motivated because
you’ll want to live up to your new sporty image. Besides you
deserve snazzy shoes anyway.
• When you start something new it’ll take time to
see and feel improvement. Stick with it and
stay FOCUSED! It will all be so worth it.
16
The Sailors
Meet Monica Van Aken, Ed.D.
and Kevin Weidman, MD
WAC Downtown members since 1999
Monica and Kevin have three kids; one recently graduating from
medical school and doing her residency at Columbia University
in NYC, another living in London working as a banker, and
the oldest living in Minneapolis, just married and working
in a start-up business in the medical field. Monica is the
Head of School of Milwaukee Montessori School, a private
independent day school serving 430 students thru 8th
grade. Kevin is an Orthopedic Surgeon. In the spring,
summer, and early fall they sail at the Milwaukee Yacht
Club. They sail smaller boats where they are closer to
the water and more independent. Growing up, Monica
spent a great deal of time sailing and currently about
half of her regatta participation is out east where she
sails with her sister (who she says is a better sailor).
Kevin and Monica are also avid skiers; downhill in
Utah and cross-country in both Utah and Wisconsin.
From the Trainer…
The Goals
• Keep active and healthy to enjoy outdoor activities including
sailing, swimming, and biking
• Functional activity to be able to enjoy their active lifestyle
• Improve upper body strength for Monica and cardiovascular
strength and endurance for Kevin
The Plan
• One-on-one training 2x per week
• Kevin also participates in Lottie’s Tabata class 2 times/ week for 25
minutes
• General strength training and they both are great at doing cardio on
their own 3-4 times per week
Mixing it up
• Hubie’s Duathlon training in the Spring and “Triathlon in a Week”
competition in the winter.
• Participating in various multi-sport events including Hubie’s
duathlon in June, Triathlons and Sailing Regattas
• Sailing 1-2 times per week in the Summer
Lottie Kapitz
WAC Downtown
Fitness Director
From the Sailors…
The Payoff
• Having more energy, being in better shape, and feeling/looking
younger now than 10 years ago!
• A big plus for Monica…being pain-free
• And for Kevin…keeping up with his son while climbing mountains in Utah as well as skiing during the winter
The Advice
• Regardless of how hectic your life gets (we both have big careers and family is always a priority), get to the club!
• Through our WAC experiences, we’ve learned that all progress is deemed important…the effort is what counts.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
17
5
gooutdoors
Let's
Now
Get ready for an adventure! We’re taking you outside for this high energy, calorie burning group
training program. Be inspired by WAC Trainers as you tag team an endless variety of strength,
endurance and speed training activities in these Boot Camp style sessions designed to get results.
All fitness levels welcome. Watch for details on dates/times/fees in your club.
S howing!
Video lineup. . .
For a video demonstration visit thewac.com/gymtoys
What can an Outdoor Bootcamp really do for you?
■ Bootcamp workouts challenge every muscle in your body.
■ Moving rapidly from exercise to exercise with little rest in between will tone muscles while also providing your body with a great cardiovascular workout.
■ Increase your overall calorie burn…researchers have found that the average exerciser burns approximately 9.8 calories per minute during
a bootcamp session which equals nearly 400 calories in a 40-minute session!
■ Training with a group can increase the intensity of your workout as well as provide a dose of healthy competitiveness and FUN!
18
1
2
Remember…
Stay hydrated. Because of the little to no
breaks between exercises, you will increase
your overall calorie burn, but also need to pay
more attention to hydration.
Wisconsin summers are short, so catch
some sunshine – safely…don’t forget
the sunblock.
Personal Training in the
Park
We only have a few short months to
enjoy the warm Wisconsin summers, so
sign up with a personal trainer today to
get all of the benefits you would inside,
while working hard and sweating
outside! Personal training rates apply.
See Fitness Director, Nikki Wille for
details. nwille@thewac.com
Aqua Zumba Outdoor Pool
Party!
Pull out the maracas and light the tiki
torches as we take our most popular
Latin dance craze to the outdoor pool
for an Aqua Zumba Pool Party! Join
instructor Amy O’Day for an hour of
Aqua Zumba followed by beverages
and light appetizers. Sign up at the
front desk.
Friday, July 27 • 6-8pm
Outdoor TRX
TRX goes outdoors! Change the way
you train… TRX (Total Resistance
Exercise) training will challenge your
body to improve strength, balance,
flexibility and core stability. Join us
in this outdoor, revolutionary group
personal training class. Outdoor TRX
will transform every skill level and age.
See club for days, time and fees.
Summer Youth Camp
Join WAC Waukesha Personal
Trainers for Summer Sports Youth
Camp. Camp will fun for 7 days and
each day will focus on a different
sport. This is a great opportunity
to not only introduce your child to
different sports, but to enhance their
skills as well. Open to children ages
7-12. Watch club for dates and times!
Fusion... Goes Outside!
Burn calories and beat boredom
with this high intensity, small group
training session. This class fuses
cardio intervals with body sculpting,
flexibility, strength training and balance
work. Your body will be challenged
in different ways by incorporating a
variety of disciplines including yoga,
pilates, boot camp, cardio bursts,
boxing and more. Fusion is the perfect
class for people with busy schedules
looking for fast and effective workouts!
Lakefront Marathon Training
Planning on running in Milwaukee’s
own Lakefront Marathon on October
7? How would you like to train to
win the 32nd Lakefront Marathon?
Join Downtown WAC trainers Angie
Arnst and Hubie Krawczyk as they
lead participants through an 18 week
training program that includes one
45 minute session of onsite strength/
core training, one 45 minute offsite
track workout and 1 long group run
every week leading up to the day of the
event. Contact club for more details
and pricing – 414.212.2000
Family OutFITT
Outdoor fitness training includes an
endless variety of bootcamp styles
that are both fun for your family
and get results. This high energy
fitness class will inspire you to work
together, improve your health and
form better relationships inside and
outside the home. Class runs monthly
from July – August.
*Minimum age of 5 to participate.
Sunday Fun Day!
Marathon Relay
Put a twist on your typical “Sunday
fun day” as you participate in our first
annual Marathon Relay! Bring your
fellow walkers and runners to the GF
WAC Outdoor Track for a fun filled
105 laps. A refreshing beverage at our
WAC Watering Hole never tasted as
good as it will after 26.2 miles! Watch
for details in the club.
Running F.I.T.
Racing season is upon all of you
triathletes, 5k to marathoners! It’s
time to shake up your running routine
with some great workouts. Come
for a combination of Fartlek, Interval
and Tempo runs, and some great hill
workouts. Adding the dreaded speed
work can be the difference between
finishing a race and succeeding at the
race with a personal best. Check club
for fees.
Tuesdays • 6pm
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
19
Bring on Racing Season!
Dirty Girl Mud Run
Danskin Triathlon
It’s like a day at the spa, but way more therapeutic.
In the end, everyone’s shoes match their outfit. Don’t
worry about it, here everyone runs like a girl. Get
down and dirty in a fun 5k mud run and obstacle
course.
Sprint Distance: 1/2 mile Swim; 12 mile Bike;
3 mile Run
June 30 – Chicagoland IL
August 18 – Hartland WI
Super Sprint Distance: 1/4 mile Swim; 10 mile Bike;
2 mile Run
The event starts with a point to point SWIM from
Lake Andrea’s sandy beach. Athletes will then BIKE
through the Wisconsin countryside on 12.4 miles
of flat to gently rolling smooth roads. The RUN
segment is on a running path and closed roads
within the LakeView Park.
Sunday, August 26 - Pleasant Prairie WI
get out there...
Saturday, May 5
Wisconsin Marathon & 1/2 Marathon
Kenosha WI
Sunday, June 23
Summerfest Rock’n Sole
1/2 Marathon, 1/4 Marathon and 10k
Sunday, May 20
Great Strides – Cystic Fibrosis Foundation
5k Walk
Thursday, July 12
Bastille Day Run
Sunday, May 20
Cellcom Green Bay Marathon & 1/2 Marathon
Sunday, May 26
Madison Marathon and 10k
Saturday, June 2
Bravado Challenge 3.5 Mile Hike/Run 8 Mile Bike /
4 mile Canoe/Kayak Paddle .5-mile hike/
Sunday, June 3
Miller Lite Ride for the Arts
Saturday, June 9
Trek 100 Ride for Hope
Sunday, June 10
South Shore Duathlon
Saturday, June 16
High Cliff Triathlon
20
Sunday, July 8
Pewaukee Triathlon
Sunday, July 15
Ironman 70.3 Racine
Saturday, July 21
Dirty Fit Challenge
Sunday, July 29
Athleta Iron Girl Racine Women’s Triathlon
Sunday, August 5
Oshkosh Triathlon
Saturday, September 8 & Sunday, September 9
Tough Mudder
The Runner
Meet Rob Gardenier
WAC North Shore member since 2007
Family: Wife Sandi (they will be celebrating their 20th Anniversary May 3rd), Daughter
Leah – Senior at Nicolet, Fred (8 yr. old Maltese) and two cats, Mylie and Hannah
Career: President, M.E.Dey & Co., Inc., a Customhouse Broker and Foreign Freight
Forwarder. Sandi is the company's executive Vice-President. Family run company with
54 employees now in its 4th generation since its founding in 1907.
Being 42 when daughter Leah was born prompted Rob’s journey back to fitness
- he wanted to be healthy and enjoy her adult life. At that time, he started just
walking, then a bit of running. That led to joining a step aerobics class at a local
school, then a health club, and finally the WAC in 2007.
From the Trainers…
The Goals
Initially (2008)…gain strength and get fit
Currently…run marathons!
The Plan
• Develop a running regimen: start slow and build, including a series of races
(5k, 8k, 10k, ½ marathon, full marathon)
• One-on-one personal training 2 times/week; foam rolling; preventative care (Trainers - Nikki Wille, Kevin McAllister)
• Cross training including one-on-one Yoga for posture, alignment, flexibility and mind-body-breath connection (Trainer - Janet Merk)
Mixing it up
• Group Fitness classes including Pilates, Yoga, Cardio Combat, Interval and Spin
• Swimming
From Rob…
The Pay Off
•
•
•
•
Running seriously since February 2010
Completed first half marathon that May and first marathon in October, 2010
Running GLM 10k winter races and finishing in top 5 for age group.
At age 59, still keeping up with some of the 20-30 something's!
The Advice
My running success simply would not have happened without the encouragement
and expertise of WAC’s staff including Trainers Nikki, Janet, and Kevin, and Instructor
and running buddy Sara Carter. Personal training helped create the habit of pushing
myself every week; it created possibilities and expanded my
ambitions, including a healthier lifestyle.
Nikki Wille
WAC North Shore
Fitness Director
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
21
Just Add
Poolside Yoga
A warm summer breeze, gentle pool
waves, soft relaxing music…what better
way to renew your mind, body, and spirit
as our yoga instructors lead you through a
special yoga session held by our outdoor
pool. Space is limited; please sign up at
the front desk.
Sundays, June 24 & July 15 • 10am
WAC Youth Swim Club
WAC’s Swim Club is for those advanced swimmers
looking to improve their endurance and stroke
technique. Taught by our talented Swim Coaches,
this 7-week class is ideal for those who are
currently in, or have passed, Level 4. Sign your
child up today…space is limited!
Private Swim Lessons
Aqua Zumba Outdoor Pool
Party!
Pull out the maracas and light the tiki
torches as we take our most popular
Latin dance craze to the outdoor pool
for an Aqua Zumba Pool Party! Join
instructor Amy O’Day for an hour of Aqua
Zumba followed by beverages and light
appetizers. Sign up at the front desk.
Friday, July 27 • 6-8pm
Youth “Learn to Swim”
Swim lessons at the WAC provide children
with a safe, fun, and supportive means
of learning to swim. Our experienced
Instructors love to help children become
comfortable in the water as they learn
to swim. 7-week class schedules and
registration forms are located at the Front
Desk.
Whether you want to learn how to swim or just
sharpen your skills, consider WAC private swim
instruction. We offer private and semi-private
(groups of 2 or 3) lessons in 1-hour or 30-minute
formats that can be scheduled at your convenience.
Get Ready for a Heat Wave!
Jump in and join fellow WAC members for this
annual complimentary event. All you have to do
is attend 15 Group Fitness classes in the month of
July and August and you will receive a very cool
Heat Wave Program t-shirt. It’s really easy…just
pick up a program card and ask your instructor to
initial it when you attend a class.
Tabata in the Pool
Join us as we take this high intensity workout to
the pool and create a low-impact, highly effective
class featuring sets of exercises performed in
timed intervals of all-out intensity followed by
brief recovery periods. Expect to be progressively
challenged as you push to the next level of
intensity.
Wednesdays . 6:30pm
22
“Tri” as hard as you can!
The swimming leg of a triathlon can be the most intimidating because
it is often the event with which you are most unfamiliar. WAC’s Tri
Fit coaches understand this common apprehension and are skilled at
developing training programs to improve your swimming technique and
build your confidence in the water. By improving your technique, you
will also improve efficiency and speed. A skilled Swim Coach can also
help with transitions, which for some, is another challenging aspect of a
Triathlon event. You should also keep in mind that the swim workouts in
our weekly Tri-Fit classes will need to be supplemented to prepare you
to swim in a triathlon. To be successful, you should make a commitment
to train at least 1-2 more times a week depending on your ability.
Pursue any opportunity to work in a class setting or with a Trainer…
all you need is a pair of goggles, swim cap and a suit. As noted from
one of our most successful Trainers, “One virtue I stress is patience!
You can’t expect to change your body and fitness level in a couple of
months.” Keep your focus clear and allow for missteps without beating
yourself up and, most importantly, have fun!
Now
By Lisa Dembicky, WAC Wauwatosa
Video Tip: You may notice you tire quickly in the water. This is most likely
due to your technique. Incorporate more arm work and less kick into
strokes. You will glide twice the distance with half the effort. This, in turn,
will save your legs for the cycling and running components of a Triathlon.
S howing!
Video lineup. . .
Visit thewac.com/justaddwater to view the video.
“
Most of us, swimming against the tides of trouble the
world knows nothing about, need only a bit of praise
or encouragement – and we will make the goal.
LOCATION KEY:
West Allis
- Robert Collier
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
23
m a s s ag e
B ack to B asics
Chiropractic Care
WAC’s chiropractic services partner, Dr. Jeffry Dauk offers a complimentary
Consultation, Orthopedic/Neurological Exam and Two X-Rays (if necessary) for
WAC members only!
Dr. Jeffry Dauk is a board eligible Chiropractic Orthopedist with 25 years of
experience. Treatment specialties include: back pain, disc problems, neck pain,
headaches, carpal tunnel, knee and hip problems, TMJ, shoulder pain, wellness
care, and improved function in sports. Check the WAC West Allis club calendar
for days/times he will be visiting the club to offer complimentary consultations
and evaluations.
Give your Mother
the Gift of Massage
What better way to show how
much you care than to treat your
Mom to a massage! Information on
massage services, pricing, and gift
cards is available at the Front Desk.
For articles and videos on joint problems, sports injuries, wellness, health issues,
new therapies and nutrition visit www.daukchiropractic.com. To schedule an
appointment call 262.786.2225 and remember to mention you’re
a WAC member! Dr. Jeffry Dauk, Dauk Chiropractic,
16873 W. Greenfield Ave., New Berlin, WI 53151.
CHIROPRACTIC
SCREENINGS
Meet Chiropractor Dr. Allen Van Scoyk and receive
a complimentary back screening. He’ll also be
available to answer any questions or concerns you
may have regarding your back health. Don’t miss
this great opportunity to learn valuable information
that could improve the quality of your life!
First Monday of every month
6:15-7:15pm
Second Monday of every month
6:30 – 7:30pm
24
get socia l
Go RED Fitness Fashion
Show
Join us for our sixth annual Fitness Fashion
Show and discover the latest trends in fitness
and active wear while raising awareness
for the #1 killer among American women,
Heart Disease. All of our apparel that will be
showcased will be from local vendors. Small
bites will be provided by Devon’s Seafood and
Grill and we’ll be raffling off some great prizes.
We can’t wait to see you there. Bring a guest!
Thursday, May 17 • 6-8pm
WAC Watering Hole
Greenfield's Poolside Bar
We're excited for the re-opening of
Greenfield's Poolside Bar, the WAC Watering
Hole! Join us starting Memorial Day
weekend through Labor Day weekend and
keep your eyes out for our monthly Summer
Fun Calendar of events and drink specials!
See club for dates and times...
weather permitting.
Tailgating Olympics!
Corn Hole, Beer Pong, & Flip Cup…all your
favorite tailgating games held at one location
on one night! Come to WAC Waukesha as
we host the 2012 Tailgating Olympics. Bring
your favorite tailgating dish to pass! Beer
and brats will be provided.
Fee: $15 individual | $25 partners
Friday, August 10 • 6pm
WAC Golf Outing
Join us for our 5th Annual Golf Outing
at New Berlin Hills. Whether you are a
devoted golfer, or just out there for fun, you’ll
be sure to enjoy this day with family and
friends. For questions, contact Trish Beatty
at 414.321.2500.
Watch for details in the club.
Fee: $65 member
$85 non-member
July 20
Take Me Out to the Ball
Game!
Join WAC North Shore and Downtown as we
host a very special event! We’re heading to
Miller Park with former Milwaukee Brewers
outfielder, Larry Hisle. Package includes ticket;
tailgate, food, beverage, transportation and a
visit to the field with Mr. Hisle for pre-game
batting practice! Come out and support Mr.
Hisle’s passion for community service and
enjoy a game against the Cincinnati Reds - life
is good! Contact Mary Beth Keller for more
information: mkeller@thewac.com
Monday, August 6 • 7pm
Top Chef Tailgate
Practice your tailgating skills and taste
some mouth-watering BBQ. Join us in the
back parking lot with your grill and best
barbecue recipe. While cooking up a storm,
enjoy outdoor games and activities such as
Cornhole, Tailgate Toss and Bocce Ball. Entry
fee includes tailgate games, tasting of all
other’s BBQ and prizes for the top chef.
Adult
Outdoor
Pool Party
WAC-A-PoolOoza Goes
Back to Italy
Jazz on the Deck
West Allis
Join us this Summer for Jazz on
our outside deck. These evenings
of entertainment include live jazz,
dring specials and much more!
Watch for details on dates and times
in the club.
Mark your
calendars…
The WAC-Greenfield is once
again hosting the Adult Outdoor
Pool Party! Get ready for food,
fun, and fabulosity because WACA-Pool-Ooza is going back to Italy.
Dinner provided by That's Amore
and music by Soundsational DJ.
You won’t want to miss it! Sign up
at the front desk.
Jam on the Deck
Aloha members…
it’s time for a Luau! Join us for a night filled
with live music, food and fun! Music will
be provided by Ryan McIntyre and Dan
Chmielewski. Don’t forget your Hawaiian attire!
Wednesday, June 6 • 7pm
Thursday, July 19 • 6-10 pm
Thursday, August 16 6 pm
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
25
Kid's
CLUBHOUSE
Kids Camp
Ages 9-13years
This summer let the WAC West Allis
bring back the good ol’ days of playing
outside for hours with organized games
of baseball, tag, red rover, hop scotch
and so much more! Camp will meet at
the WAC West Allis and venture over
to Greenfield Park for 3 hours of fun
before walking back to the club. Don’t
forget to bring a bag lunch as we will
break to refuel mid-day. Sign up at
the front desk or contact Jodi Kruse
jkruse@thewac.com or
414-321-2500 for more
information.
Kids Dodgeball Tournament
Picasso's Athletes
Ages 9-13 years
Dodge, Duck, Dip, Dive and…Dodge!
Gather a group of friends for an
evening of fun. Each team will need
5 players with a minimum of 6 teams
to play the tournament. Sign up at
jkruse@thewac.com or 414-321-2500
for more information.
Calling all 3-6 year olds! Join us for
a ½ hour of Arts and Crafts, followed
by a ½ hour of fun and games while
exercising! Miss Ann will be leading
your little Picassos in a different craft
and fun filled exercises each week.
Sign up at the front desk or contact
Jodi Kruse jkruse@thewac.com or 414321-2500 for more information.
Fee: $20 per team
Friday, July 20 • 6pm
Donuts for Dads
Hey Dads! Be sure to
come in on Father’s Day
for a workout…and bring
the kids to the clubhouse.
We will be honoring Dads
with delicious donuts and
the best gift of all…a craft
handmade by your child
just for YOU.
Fee: $30 per day
Thursdays
10am-1pm
beginning June 21
Kids Run Club
Ages 7 and up
Join the Kids In Shape
staff for a fun-filled hour
each week. We will start
with a warm-up and then
take a scenic run through
Greenfield Park before
finishing with some great
stretches. Sign up at
jkruse@thewac.com or 414-321-2500
for more information.
Drop in Fee: $7 member
$12 non-member
Tuesdays • 10am
beginning June 19
Tuesdays • 9am beginning July 12
Father’s Day,
June 17
Muffins for Moms
Calling all moms…bring your kids
to the Clubhouse and start your
Mother’s Day at the WAC! After
your workout, you’ll be treated to
a special gift from your little ones,
compliments of the Kid’s Clubhouse.
Mother’s Day, May 13
26
kid’s clubhouse
WAC wauwatosa kid's Clubhouse Family Snapshot
Meet the Drew Family…
Megan, Matt, Vivian and Lucy
Hello! My name is Lucy Drew and I’m 3 1/2. I have a little
sister Vivian who’s 22 months old. As personalities go, I’m the
calmer sister - Vivian is very busy…all the time. I like gymnastics, dance, and swimming. Both of us like arts and crafts and
it looks like Vivian might be the singer in the family. We also
have 2 dogs, Franklin and Sammy. We like to visit family, go to
the zoo, and spend time in the Summer boating on Fox Lake.
My mom and dad met when they were attending Marquette
University. Mom works as a Nurse Practitioner two times a
week and my dad is an Operations Manager. They both take
Spin classes and WAC’s Tri-fit Training class to get ready
for two triathlons this Summer…I guess you could say they
are pretty busy, too. Mom says her favorite thing about the
Clubhouse is the staff. We’re glad because that means we
get to go play with our friends and have fun doing arts, crafts,
singing songs, and Vivian’s favorite, snack time!
Kid’s Outdoor Pool Party
WAC-ky Wednesdays
Youth Summer Day Camps
Summer and pool parties…what better
way to celebrate the season! Grab
the kids and bring the swimsuits and
sunscreen for a day of fun in the sun at
the Outdoor Pool. We will have food,
fun and treat bags.
Join us each Wednesday on the deck
for some outdoor fun. We will feature
different themes, activities & fun games
each week.
Wednesdays, August 1, 8 & 15
Fee: $5 per child
Hey parents! We have an event for
you that the kids won’t want to miss.
The Kid’s Clubhouse will be in charge
while you enjoy a night out on the town.
Activities include dinner, swimming and
a movie! Space is limited. Ages 3 1/2
and up – must be potty trained *Please
bring flotation device if your child is not
a good swimmer.
Ages 3 ½ +
Join our WACy instructors for our 4 day
youth summer camp. Each week we
will focus on fun, healthy, and active
activities with your children. Activities
will vary from sports, dance, yoga, and
aquatics. If you can’t make the entire
week, you have the option to drop in for
the day (space permitting). Snack will
be provided. Sign up at the front desk
before we fill up.
Friday, July 20 • 11am- 1pm
Park Adventure
The Kid’s Clubhouse will venture out
to the purple park behind the club!
The train will depart at 10am! Parents
must sign a permission slip for their
child(ren) to participate. Cost is free.
Thursdays, June 7, July 12
& August 2 • 10am
LOCATION KEY:
West Allis
Waukesha
Parents Night Out
Fee: $20 per child
Fridays, May 4 & June 1 • 5:30pm
Fee: $100 member
$170 non-member per week
Drop In Fee: $30 member
$35 non-member
space permitting
Monday-Thursday • 9:30-11:30am
Starts June 25
Summer of Fun in the Clubhouse!
Don't forget to check out our Summer of Fun Calendar. We have lots of fun themes,
activities, crafts, swim days and much more! Visit www.thewac.com/kidclubhouse
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
27
Difference
making a
Meta House and WAC West Allis
The members and staff
at West Allis have been
active in the support of the
Meta House of Milwaukee.
Meta House is an
internationally recognized
drug and alcohol abuse
treatment program for
women providing longterm, gender responsive
treatment since 1963. The
facility became one of the
first in the nation to include
children in the residential
treatment setting. The
innovative and holistic
treatment model has
made the Meta House a
success. A WAC member and staff member at Meta House
spoke to our Senior Luncheon Group which spurred a drive
to collect needed items for Meta House from their wish list
over the holidays. The response from our members and staff
was impressive and greatly appreciated by the women at
Pat Hutchinson
WAC West Allis
Fit U Director
Meta House. In addition,
Foti Chiropractic has
offered to donate $20.00
to Meta House for each
consultation received from
WAC West Allis. They will
be scheduling on-site visits
to the club three (3) times
a year. Watch for details on
the next Foti Chiropractic visit to WAC West Allis this summer
for an opportunity to help Meta House. WAC West Allis will
also be organizing another drive to collect “Wish List” items in
the future. Thank you West Allis members and staff!
Summerfest Rock ‘n Sole
June 23, 2012
Half Marathon, Quarter Marathon, 5k
Benefitting Ronald McDonald House Charities Eastern Wisconsin and Summerfest Foundation
● New and improved courses
● New start and finish line locations
● All events run the Hoan Bridge
● Entertainment along the course
● Medals for all participants
● Post–Race Party on Summerfest grounds featuring live music
Registration includes one (1) free Summerfest General Admission Ticket, valid any day during
Summerfest 2012 ($16 value)
Register @ rocknsolerun.com
Get Plugged In!
28
Spin for the
Tour de Cure
Join us for this spin-a-thon
event to benefit the American
Diabetes Association.
Watch for details on how
to reserve a bike and ride
toward a cure!
$10 donation per bike/per class
Saturday, May 26 • 10am-2pm
Thank you…
You make a big difference in our club!
Meet Thomas Jung
WAC Wauwatosa employee since 2007
Family – Mom (Mary), Dad (Steve), 3 sisters (Meghan, Emily and Sarah),
3 brothers (Adam, Jake and Luke) and 2 brothers-in-law (Taylor and Josh).
Thomas is currently doing a variety of jobs: everything from cleaning and
club maintenance duties to teaching line dancing! He also recently started
working at the WAC Business Office, where he uses his graphic design
skills as he works with the Branding team.
He enjoys going to movies, shopping, being with family and friends, being
in the sun (could summer get here, please!) and traveling (visited Texas,
New York and Washington DC in 2011). Thomas will be graduating this
May from UWM with a degree in Graphic Design.
Thomas’ Story
I feel like I have grown up with the WAC; I started at the WAC when I was
17 and now I am almost 22 years old. Starting at the WAC at such a young
age and being one of the younger employees has been a huge advantage to
me. The members I meet and see daily at the WAC have taught me so many
things about life. My coworkers are the best I could ever ask for…I feel like
they are all brothers/sisters/cousins; and sometimes they literally are—I
have worked with one of my sisters, 2 of my brothers and 2 of my cousins at
the WAC! I see the WAC as a giant addition to my already large family. They
have helped me become the person that I am today. I have always been
taught that family is the most important thing in life. Your family will be there
through it all. That is why I love working at the WAC—it feels like home.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
What is your chief characteristic?
Well, besides my bulging muscles…I would have to say that I am a great
listener. One of my favorite things about the WAC is being able to talk to
senior members and listen to their stories about the good old days.
What natural talent would you like to be gifted with?
This is a tough one…I guess since it has to be natural, flying and super
strength are off the table! I think it would be fun to have a good voice.
That’s not to say I don’t try though…I’ve been known to bust out a couple
of notes.
What is your favorite motto?
Hakuna Matata
Deb Orr and the whole WAC Tosa team shares…
Thomas is one of those people you know will do a great job - whatever the
task. And he’s right about being a talented listener; it’s apparent in all his
interactions with both members and staff. Just to give you an idea of the
scope of his talents, he moves from cleaning the pool to merchandising
the pro-shop to cleaning gum out of the carpet, and, in between, teaching
line dancing class to a sizable group of “regulars.” He then shifts gears to
share his graphic design talents with the Branding team at our Business
Office. Truly impressive! We’re trying not to fight over him…it’s not easy.
Downtown
North Shore
All WAC locations
25
9
Artful
The
Are your sandwiches leaving you uninspired?
Different day – same old sandwich? Let’s take
a new look at the classic lunchtime favorite . . . a
more artful and flavorful look!
It helps to think of the sandwich as the sum of
its parts and innovate from there. The word
“sandwich” usually implies a filling contained
between two slices of bread, but there
are many modifications to that basic
form. For our purposes, we will
consider the outside (usually
bread), the inside (filling),
and sauces.
sandwich
disease-fighting nutrients. If you always have
your turkey sandwich with a slice of cheddar or
mozzarella, try a slice of gouda or a little goat
cheese instead. Small changes in flavor and
texture can
wake up your taste buds. You
may even want to opt
out of the meat rut
once in a
For those
who choose
to limit grains, there
are non-bread options too.
Lettuce is a great low-carb, low
calorie substitute for bread. Just use
large leaves, top with fillings, and roll up. Now
you’re on a roll - pun intended!
Next let’s take a look at how new combinations
of fillings can help excite your taste buds
while providing hunger-satisfying protein and
30
green can work well. If you enjoy a little crunch,
vegetables like cucumber or radish slices might
be just the “zip” you need in your ho-hum
sandwich!
Once you decide on fillings, your artful
masterpiece may still need a little something. A
flavorful sauce or spread can add moisture and
complexity to your final product. You may be
strictly a mustard girl, or a mayo guy, but this
is your chance to show your wild side!
Plain yogurt is a great sauce starter.
Add mustard or horseradish, or
simply a little bit of chopped
herbs, to make an old
sandwich instantly new again.
Mix in a little mayonnaise
if you prefer. Hummus is a
great spread by itself, but it
also combines well with
just about anything you put
in your sandwich.
Try it instead of
mayonnaise for
a lower calorie
option.
When it comes to bread,
the possibilities are
endless! There
are many specialty
versions with added
flavorings like
garlic or rosemary,
and some include
interesting add-ins like
olives or nuts. Whole
grain breads will contain
more intact nutrients
than more processed
ones, making them
healthier choices.
Add even more creativity by
incorporating different shapes
and textures such as
whole grain pita
pockets and
wraps!
By Kim Flannery, WAC Nutrition Director
while and choose to
use cheese, sliced
eggs, or roasted
vegetables as the centerpiece
of your sandwich.
Fruits and vegetables are great additions! You
may never have thought about adding fruit to a
sandwich, but apple or pear slices add a nice
contrasting sweet flavor to cheese and/or meat
ingredients, and avocado slices are creamy and
rich-flavored atop roasted vegetables or meat.
There are many alternatives to the usual iceberg
lettuce. Add interest with watercress, spinach
leaves, or arugula. Almost any kind of leafy
Now it’s your
turn, sandwich
artists! Throw
caution to the
wind and have fun
trying new combinations to pack in
your picnic baskets or lunch bags. Your life is
about to get so much more exciting!
Fun Facts
The average American student will have consumed
approximately 1,500 peanut butter and jelly
sandwiches upon graduation from high school.
The sandwich got its name in 1762 when the
4th Earl of Sandwich, John Montagu, a British
statesman, got hungry during a prolonged poker
game. He asked his cook to get him something to
eat that would not interfere with his playing. The
cook put slices of roast beef between two pieces of
toast – the perfect solution! He could eat with one
hand and hold his cards in the other.
Food
thought
Nutrition Seminars
All seminars are one hour in length and complimentary for members and nonmembers. Please register at the front desk.
for
Eating on the Run
You can’t spend hours preparing food? You eat many of your meals away from
home? This describes most people these days! Let Kim help you out of your busy
rut. This is a good time to get new ideas and speedy recipes for the busy months
ahead!
Wednesday, May 16 • 11:45am
Thursday, May 17 • 5:30pm
The Art of Packing Lunch
Is your creativity lacking when it comes to lunch options? Do you need some fresh
ideas to start eating healthier away from home? Packing a tasty, nutritious lunch
is easy . . . and it will save you money too! This one-hour seminar will leave you
feeling inspired. Samples included!
Thursday, June 7 • 6pm
Mindful Eating for Weight Control
Mindfulness is an essential component for any truly successful long-term weight
control program. Learn and practice techniques to help you tune in to your body
for a more wholistic approach to eating and weight loss.
Monday, June 4 • 10:30am or Wednesday, June 6 • 5pm
Now
Lose That Spare Tire!
Are you a little jiggly in the middle? It is a common complaint that can be more
than just unsightly. It can also increase the risk of heart disease and metabolic
syndrome. This seminar will identify the key causes of a “spare tire” and offer
helpful eating and exercise guidance to lose that belly fat. Presented by WAC
nutrition and training staff.
Thursday, May 3 • 6pm
Paid Programs
Metabolic Testing Event
Would you like to know how many calories your body burns? This simple
breathing test will give you valuable information that can help in setting realistic
goals for healthy weight loss and maintenance. Protocol requires that participants
not eat or exercise for 4 hours prior to the appointment time. Please call the front
desk to schedule your appointment between 9am and 5pm.
Wednesday, May 23
BodyBudget
If you are looking for a great group weight loss program, look no further than
the WAC! This program, designed and presented by our Nutrition Director, Kim
Flannery, offers an affordable way to get reliable weight loss information and
motivational tips while being accountable on a weekly basis. Let us help you
change your body by changing the way you think about eating. You will find it
easy to track your food using our exclusive Body Budget method.
Fee: $30 member | $60 non-member -per month
Business Office Tuesdays • 6pm
Wednesdays • 6pm
S howing!
Video lineup. . .
Visit thewac.com/ kitchen to view the video.
BodyBudget Express – NEW!
This is a streamlined version of the WAC's popular BodyBudget weight loss
program. Each week you will be accountable for a half hour of exercise and a
half hour nutrition class. A boot-camp style workout will be provided, or you can
work out on your own if you prefer. Try the BodyBudget method for tracking your
calorie balance. A weekly weigh-in will document your progress. Fee: $90 member | $180 non-member -3 month session
ich
Avocado & Turkey Sandw carrots, thinly-sliced
redded
ent ingredients like sh
Play around with dif fer
nt, or tarragon.
mi
sil,
ba
ty of herbs like
cucumbers or a varie
eat bread
2 pieces of whole wh
e
us or spread of choic
mm
hu
or
e
Mayonnais
ed
Dijon mustard, if desir
Sliced turkey breast
Tomato slices
Sprouts or watercress
lettuce
Romaine or red leaf
Avocado slices
d spread a thin
one slice of bread, an
on
us
mm
hu
or
e
ais
ients and assemble.
Spread mayonn
yer remaining ingred
La
er.
oth
the
on
rd
layer of musta
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
Here’s your chance for Savings!
Members who sign up now through June 1, 2012 for the Body
Budget Express session beginning July 7 pay only $60 (nonmembers $120)! Sign up at the Greenfield location front desk or call
414.427.6500.
For more information, regarding any of the Nutrition programming contact
Kim Flannery, 414.328.3471, ext. 241 or kflannery@thewac.com
In the
Kitchen
with
North Shore
Kim
All WAC locations
31
PRSRT STD
Auto
U.S. POSTAGE PAID
Waukesha, WI
Permit No. 146
Wisconsin Athletic Club
10840 W. Rogers Street
The Sailor
Kevin Weidman
page 17
The Equestrian
Elaina Johnson
page 16
More ways to stay connected!
facebook.com/thewac
twitter.com/thewac
youtube.com/thewacchannel

Summer 2012 he WAC Magazine of the Wisconsin

Transcription

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