WAC
the
Fall | Winter 2011
Magazine of the Wisconsin Athletic Club
Joy Ride!
4
BIG Reasons to Try
Small Group Training
page 13
6 Tips to
Break a Fitness Plateau
page 14
Let's Celebrate!
pages 16 & 17
ho l i d a y hou r s
Lab o r Da y W e e k e n d
Saturday, September 3, 2011 • 6:30am-4pm
(West Allis club still open from Friday)
Sunday, September 4, 2011 • 6:30am-4pm
Lab o r Da y *
Monday, September 5 • 6:30am-2pm
(West Allis club re-opens September 6 • 4am)
T h a n k s gi v i n g * *
Thursday, November 24, 2011 • 6:30am-2pm
(West Allis club still open from Wednesday)
(West Allis club re-opens November 25 • 4am)
Christmas Eve**
Saturday, December 24, 2011 • 6:30am-2pm
(West Allis club still open from Friday)
C h r i s t m a s Da y *
Sunday, December 25, 2011 • 6:30am-2pm
North Shore only • other clubs closed
(West Allis club re-opens December 26 • 4am)
New Years Eve**
Saturday, December 31, 2011 • 6:30am-4pm
(West Allis club still open from Friday)
N e w Y e a r s Da y *
Sunday, January 1, 2012 • 6:30am-4pm
(West Allis club re-opens January 2 • 4pm)
*No Group Fitness or Kid’s Clubhouse
**Special Holiday Group Fitness Classes offeredsee schedule; no Kid’s Clubhouse
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
September | October
Registration begins: Monday, August 22
Non-Member Registration begins: Tuesday, August 23
Classes begin the week of Sunday, September 11
November | December
Registration begins: Monday, October 24
Non-Member Registration begins: Tuesday, October 25
Classes begin the week of Sunday, November 6
January | February
Registration begins: Monday, December 19
Non-Member Registration begins: Tuesday, December 20
Classes begin the week of Sunday, January 8
ON THE C OVER
Hubie Krawczyk, WAC’s 1st Annual Keith
Nygren "Making a Difference Award”
recipient leads a Downtown Spin Class as
only Hubie can. A big thanks to our members
for their inspiring nomination stories. Watch
for details on how to recognize and nominate
a WAC employee for the 2012 Award!
2
Business Office
di r e c t ory
West Allis
1939 S. 108th Street
West Allis, WI 53227
414.321.2500 Fax: 414.328.3470
W a u wa t o s a
8700 W. Watertown Plank Road
Wauwatosa, WI 53226
414.443.5000 Fax: 414.443.5007
Club Hours:
Sunday 6am–Saturday 8pm
Club Hours:
Monday–Thursday 4am-midnight
Friday 4am–9pm
Saturday & Sunday 6:30am-7pm
General Manager: Trish Beatty
Fitness Director: Craig Hoxie
Group Fitness Director: Michele Giuli­
Front Desk Director: Shawn Balsis-Budney
Fit U Director: Pat Hutchinson
Aquatics Director: Michele Giuli­
Kid's Clubhouse Director: Jodi Kruse
Kidz In Shape Director: Jodi Kruse
Court Sports Director: Jamie Defouw
Member Services: Brian, Doug, Scott, Tim
& Tom
Fitness: Andrew, Ben, Brent, Chris, David,
Jackie, Jamie, Julie, Karina, Megan, Michele,
Mike & Patrick
General Manager: Anne Kulikowski
Fitness Director: Brian Hyland
Group Fitness Director: Kim Pieronek
Front Desk Director: Deb Shook
Fit U Director: Shawn Lukach
Aquatics Director: Jill Hancock
Kid’s Clubhouse Director: Tracy Schultz
Court Sports Director: Mark Baumhardt
Member Services: Grace, Janet, Kristin, Piper, Shawn & Susan
Fitness: Angie, Ashley, Craig, Dan, Darcie, Dawnkristi,
Erin, Karee, Karl, Kaz, Kim, Janet, Jeremy, John D., John T.,
Jordan, Leanne, Matt, Scott, Shem, Steve, Travis & Tina
Massage Therapists: Andrea, Holly, Jeanne, Lisa, Mark & Michelle
Waukesha
1530 E. Moreland Blvd.
Waukesha, WI 53186
262.544.4111 Fax: 262.548.8244
Downtown
411 E. Wisconsin Avenue 6th Floor
Milwaukee, WI 53202
414.212.2000 Fax: 414.212.2007
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: Renee Salamone
Fit U Director: Arlene Spencer
Aquatics Director: Jessica Carlson
Kid’s Clubhouse Director: Renee Salamone
Court Sports Director: Heidi Rose
Member Services: Arlene, Kayla, Michael &
Ross
Fitness: Aaron, Jeni, Jessica, Jon, Kathy,
Kjersti, Mike, Monica, Renee & Terra
Club Hours:
Monday-Thursday 5am-10pm
Friday 5am-9pm
Saturday & Sunday 6:30am-7pm
General Manager: Ian Casmer
Fitness Director: Lottie Kapitz
Group Fitness Director: Jason Kaprelian
Front Desk Director: Anna Gigstad
Fit U Director: Kelly Bjornstad
Member Services: Hubie, Justin & Ryan
Fitness: Al, Amanda, Eric, Guillermo, Jamie, Julio, Kate,
Kelsiejane, Ricky, Ryan & Sarah
Massage Therapists: Annie, Carrie, John & Katherine
Greenfield
5020 S. 110th Street
Greenfield, WI 53228
414.427.6500 Fax: 414.427.6507
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, Kyle, Laura & Seth
Fitness: Blue, Correen, Dean, Irish, Jake,
Laura, Nicole, Seth, Shannon & Troy
Massage Therapists: Angela, Kelly, Natalia,
Rachel & Steve
10840 W. Rogers Street
West Allis, WI 53227
North Shore
7601 N. Port Washington Road
Glendale, WI 53217
414.228.2800 Fax: 414.228.2809
Club Hours:
Monday-Thursday 5am-10pm
Friday 5am-9pm
Saturday & Sunday 6:30am-7pm
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
Court Sports Director: Estevan Garza
Events Director: Mary Beth Keller
Massage Director: Eric Gresham
Member Services: Alan, Eric, Estevan, Mary Beth & Sara
Fitness: Adam P, Adam W, Brandon, Craig, David, Greg,
Janet, Jen S, Jenny, Julie, Kara, Kevin D., Kevin M., Matt,
Megan, Mike, Nikki, Sam
Massage Therapists: AnnMarie, Bethany, Ina, Jana, Jeff,
Jessica & Maura
414.328.1300
Selected photography provided by Mike Krukowski, www.mikekrukowski.com
Fax: 414.328.2640
to members
Play (pla)
the
memo
WAC
Volume 11, Number 3 • Fall | Winter 2011
in th is iss u e:
Group Fitness5
Fitness 8
verb: to engage in sport or recreation
Remember when you were a kid and couldn’t wait for recess?
Bet you didn’t say, “race you to the computer!” Odds are you
headed somewhere to “play”… a baseball field, basketball
court, monkey bars, swings… playground. For kids, exercise
and play are synonymous. Then we grow up. No more kid stuff.
Kids play, grown-ups workout. It is interesting to note that we
know more about why and how to take care of ourselves than
ever before and yet studies show that nearly 60% of American
adults don’t get the recommended amount of physical activity
and over 25% are not active at all. A bit of a disconnect,
wouldn’t you say? We all know intuitively that exercise is
good for us. One of the problems might actually be with what
many associate with the word exercise…uncomfortable, hard,
boring and even painful, with not a hint of enjoyment or fun.
We are here to remind you that play and exercise can be
synonymous. Give yourself permission to do something just
because you enjoy it. Want a terrific example of what we’re
talking about? Go watch a Zumba class. Look at their faces.
This is a room full of all kinds of adults having some serious
fun. And here’s the headline, it turns out that Zumba is actually
a great workout. Engages all the large muscle groups, tones
your core, develops balance and agility, and burns some serious
calories. If, like a couple of us, you don’t care to show off your
considerable dance skills no matter how many calories are at
stake, there’s a huge and ever-changing roster of things you
can do at the club. Dust-off and fire-up that inner athlete…
on a racquetball court, in the pool, or maybe a bootcamp
session. We are asked all the time what the “best exercise” is.
The answer is the one you’ll actually do. Look around the club
and you’ll see that it’s really a big playground. And here’s our
best advice - “play” as hard as you can for as long as you can.
Tag…you’re it!
Keith
Ray
Chez
People Just Like You!
Read their stories pages 5, 9, 11, 23, 27, 29, 31
Let's Celebrate
16
Court Sports19
Aquatics 22
Massage 24
Working Well
25
MAC/WAC 26
Kid's Clubhouse
27
Making a Difference28
Food for Thought30
Now
S howing!
Video lineup. . .
Super Saturday "Thriller" Dance Competition
Visit thewac.com/thriller......................story page 7
Gym Toys…Kettlebells
Visit thewac.com/gymtoys............... story page 15
In the Kitchen with Kim
Visit thewac.com/kitchen................. story page 30
3
Unveiling
mystery
B elly D ance …
the
By Norma Valdez, Group Fitness Instructor, WAC West Allis
Many people are intimidated, curious or just intrigued about Belly Dancing. Allow me to
unlock the mystery! Not only is this a fun workout for all ages, there are several health benefits
you can gain by shaking, rolling, rippling and snaking your body. Here are a few to consider.
BELLY DANCING IS
■ A low impact workout which means there is minimal impact on the knees and ankles, while working your quadriceps, hamstrings and glutes.
■ Good for your abdomen, spine and neck and working underused muscle groups in the lower back leads to improved overall posture. Practice those rippling movements and you’ll be working the chest, abdomen and pelvis.
■ A workout that requires you to use your arms, developing upper body strength and with certain routines, including those that incorporate a veil, the entire core is toned.
■ A great way to relieve stress. Leave the day’s frustrations at the door and focus on the movements and music!
■ A good cardio workout, burning up to 300 calories/hour depending on the Belly Dance Class you attend.
My favorite part of class is at the end when I look out and see the perspiring, smiling
faces of class participants. Routines and music are fresh, keeping with the traditional
Arabic music, as well as hip hop and current hits you might recognize. There is a huge
emphasis on fun, with a high level of energy, great strength/toning components, and a
surprising cardio aspect to class.
Intro to Belly Dance (Passport Schedule) and Belly Dance (Concierge Schedule) are
offered at WAC West Allis.
Mark your calendars
Arabian Nights Belly Dance
Join Instructor Norma Valdez on WAC West Allis’ outdoor deck and shake, ripple and belly roll the night
away. Everyone is welcome; no experience necessary. We’ll be dancing rain or shine – the party will move
inside in the event of inclement weather. Evening includes food and beverages…don’t miss it! Sign up at
the Front Desk. Fee: $10 members | $15 non-members
Thursday, September 15 • 7 - 8pm (class)
Sign up at the Front Desk for
all 7-week Specialty Classes.
mind body
Power Yoga
Add power to your practice with this class that
is taught with an athletic approach and follows
the flow of breathing through a sequence of
interweaving asanas. Emphasis is placed on
balance and core strengthening exercises
throughout the sequences.
Fee: $50 members | $85 non-members
Wednesdays • 6:30pm
Pre-Post Natal Yoga
Join us for this Yoga class designed specifically
for the “expecting” or “new mom”. This gentle
practice will help maintain range of motion through
several safe sequences. Our Instructors will also
teach breathing and meditation techniques in this
time of unique body changes.
Fee: $50 members | $85 non-members
Wednesdays • 6pm
Thursdays • 6pm
Progressive Pilates
Want to take your Pilates training to the next level?
This progressive class is designed for anyone looking
to achieve core strength and flexibility utilizing highly
effective Pilates principles and exercises.
Fee: $50 members | $85 non-members
Tuesdays • 6am and Saturdays • 8am
Yoga Training
Make the mind/body connection in this class that
incorporates Yoga principles as you train to gain
flexibility, strength, postural awareness and balance.
Led by WAC Greenfield Personal Trainer, Correen
Schuebel, you can look forward to a new focus
each week with an emphasis on healthy living.
Fee: $50 members | $85 non-members
Tuesdays • 7pm
PiYo
Join us for this unique blend of Pilates and Yoga
with a fusion of core strength, flexibility, and sports
conditioning. Take the challenge and reap the benefits
of combining these two highly effective formats.
Fee: $50 members | $85 non-members
Mondays • 5:30pm and Thursdays • 9am
Keep in mind
If you have out-of-town Friends and Family visiting for the holidays, guests are
welcome at the WAC! For details on guest guidelines and fees, inquire at the Front
Desk or ask any Member Services Representative.
And don’t forget
If you have in-town Friends, Family or Co-workers who would like to experience the
WAC, talk to any Member Services Representative for guest membership options.
BONUS…for every new member who joins as a result of your referral, you receive a
REFERRAL GIFT! More friends to work out with and a gift…we call that a win-win!
4
Saturdays • 9am
Tuesdays • 6:30pm
Wednesdays • 9:30am and Saturdays • 9am
The Power of the Pilates Reformer
A Pilates Reformer personal training session is the
most effective way to learn, practice and perfect
your Pilates performance. Our trainers devote
undivided attention to your specific needs and
develop a custom program for optimal results. To
learn more about the Pilates reformer benefits and
personal training, sign up at the Front Desk for a
complimentary 15 minute Try-it Session.
Monday, September 26 • 10am-noon and
Saturday, October 1 • 10am-noon
get more fitness, nutrition and club information at www.thewac.com
Persist
g rou p f i t n e s s
Your endorphins
are calling!
Most people don’t think of dancing as
a “count-those-calories-you’re burning”
kind of activity. Probably because it’s
really, really fun and doesn’t feel anything
like those elliptical or treadmill sessions.
What’s terrific about any kind of dance is
that studies have clearly shown that when
you dance, you secrete a tsunami of joypromoting brain chemicals (serotonin,
dopamine, endorphins) while you rein in
stress hormones. You also move more
body parts and engage your core, not to
mention that you really can burn some
serious calories depending on the format.
All great reasons to hop into any cardio
dance class and get your groove on!
Look for
Meet Amberlea Moody-Childs
WAC Wauwatosa Spin Instructor
Joined WAC in 2009
Education/Certifications: Certified Spin Instructor
Group Fitness Instructor: Spin
Native Floridian; moved to Milwaukee in 2008 for love! Married (just
10 months ago!) – husband works for GE
Amberlea organizes a 210-mile charity bike ride (“Get Your Guts in
Gear”) to raise money and awareness for Crohn’s and Colitis. Also
very involved with the Southeast Wisconsin Komen “Race for the Cure”.
Likes fitness, nutrition and health, cycling outdoors, Spinning indoors,
Yoga, volunteering, baseball, the Tampa Bay RAYS, a good rummage
sale, and breathing fresh air.
Meet
Mary Fischer
Member since: 1999
Group Fitness Classes:
Spin and Step
Mary has 2 sons and
3 grandchildren
Likes Gardening, travel,
and biking
Milestones and
Successes…
• Controlling my diabetes and
staying healthy
• Meeting Amberlea and being
inspired to come to the WAC
even when I don’t feel like it!
Show up!
Training/Instructing Philosophy:
“HARD is what we do” is something I say in class often and one
reason I think my “regulars” are regulars. I like to think of it like this;
I show up for them and they in return show up for me. Together
we work HARD for 45 minutes and leave it all in the Spin room. I
encourage Spinners to tap into that inner FIRE and to give more today
than their last ride, always believing in SELF and never giving up.
What is your chief characteristic? Full of life and energy.
What do you appreciate most in your friends? Hilarity and wisdom
To read Amberlea’s full story, visit the wac.com/amberlea
West Allis
Waukesha
Greenfield
Who are your heroes in life?
My parents and Amberlea
What is your favorite motto?
Every day is a chance to start over
What is your idea of happiness?
Living in the present moment with my eyes wide open.
LOCATION KEY:
What is your chief
characteristic?
Persistence/Perseverance
Wauwatosa
To read Mary’s full story,
visit thewac.com/mary
Downtown
North Shore
groove Classes like....
WAC Passport
• Hip Hop
• Intro to Belly Dance
• Senior Dance
• Aqua Zumba
• Zumba
WAC Concierge
• Adult Ballet
• Belly Dance
• Flirty Girl Fitness
• Salsa Latin Dance
Candlelight Yoga
Join Instructor Jamie Van Dyck for a night to
remember! Renew your mind, body and spirit
with a yoga session set to candlelight followed
by friendship, wine and appetizers….Namaste.
Sign up at the Front Desk.
Fee: $22 members | $27 non-members
Friday, September 16 • 6 -7:30pm
Thanksgiving Guilt Buster
Have your turkey and eat it, too! This WAC
tradition continues as we invite you to join
us on Thanksgiving Day for a line-up of
complimentary group fitness classes. Get a
jump on your holiday festivities by stepping
up the workout and dialing down the guilt!
Check out your club’s roster and watch for sign
up details – some classes may require preregistration.
Thursday, November 24
All WAC locations
mac Milwaukee Athletic Club
5
bodyworks
Transform
Transform is total body workout that incorporates
different techniques utilizing the ballet barre, free
weights and mat work. This workout will lengthen
stretch, tone and sculpt to give you that long and
lean dancer body without feeling like you have two
left feet!
Fee: $50 members | $85 non-members
Tuesdays • 6pm and Wednesdays • 11am
Tuesdays • 6:30pm and Fridays • 9:30am
cardio
Tread N’ Train
Want to add some interest and intensity to your
treadmill workout? This class features 30 minutes
on the treadmill using different levels of incline and
speed designed to kick your cardio into high gear,
followed by 30 minutes of resistance training to
create the perfect balance of cardio and strength
training.
Fee: $50 members | $85 non-members
Tuesdays • noon
Tabata
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 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!
Tuesdays • 5:30pm
Mondays • 5:30am and Tuesdays • 9am
Tuesdays and Thursdays • 5-5:30pm
(class meets 2 times per week)
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
measured in sweat!
Fee: $50 members | $85 non-members
Wednesdays • 6:30pm
Thursdays • 7pm
groove
Cardio Combat
A combination of agility, sports conditioning, boxing
and kickboxing set to adrenaline-pumping music
designed to increase your fat-burning potential,
increase strength, improve posture and coordination,
and reduce stress! This high intensity class has
options for all fitness levels.
Fee: $50 members | $85 non-members
Mondays • 5:30 and 11pm, Tuesdays • 4:30pm,
Wednesdays • noon
Wednesdays • 7pm
Tuesdays • 7pm
African Dance
In this dance class you will learn posture, technique,
basic steps and songs for a variety of traditional
dances of West Africa. Bring a group of friends or
come as the lone star to this progressive course that
will leave you feeling like you’re part of the tribe. All
levels of dance experience are welcome.
Fee: $50 members | $85 non-members
Coming in November... watch for details!
Flirty Girl Fitness
This is 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’ll feel like you are part of a
music video!
Fee: $50 members | $85 non-members
Tuesdays • 6:30pm
Drums Alive
Be inspired to move in this class that combines
simple, dynamic movements with pulsating rhythms
of the drum. Through integral stimulation, you will
learn movement, rhythm and concentration during
this 7 week course.
Fee: $50 members | $85 non-members
Coming in November... watch for details!
Boston
Bound!
Congrats to Melissa Churchill, WAC
North Shore Spin Instructor and
Tri Fit Coach! She qualified for the
Boston Marathon and to celebrate and
recognize her accomplishment, North
Shore member Dan Neesley created a
Wheel of Fortune game to play in their
Monday morning Spin class. Mixing all
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.
Contact Julie Crowley for details at
414.321.2500 or [email protected]
Watch for details in the clubs.
Fee: $50 members | $85 non-members
Begins the week of September 12
6
the letters up at the beginning of class,
spinning took on a whole new meaning
as the class played the game to reveal…
"Awesome Melissa is Boston Bound."
Also heading to Boston are Sara Carter
and James Gafke…WOW!
get more fitness, nutrition and club information at www.thewac.com
‘tis the season…
Is it OK to exercise if I have a cold?
Mild to moderate physical activity is usually OK if you have a gardenvariety cold and no fever. Exercise may even help you feel better
by opening your nasal passages and temporarily relieving nasal
congestion. As a general guide for exercise and illness, consider this:
• Exercise is usually OK if your signs and symptoms are all "above the
neck" — symptoms you may have with a common cold, such as runny
nose, nasal congestion, sneezing or minor sore throat. Consider
reducing the intensity and length of your workout, though, or you
may feel worse. Walk instead of run, for example.
• Don't exercise if your signs and symptoms are "below the neck" —
such as chest congestion, hacking cough or upset stomach.
• Don't exercise if you have a fever, fatigue or widespread muscle
aches. Let your body be your guide. If you have a cold and feel
miserable, take a break. Scaling back or taking a few days off from
exercise when you're sick shouldn't affect your performance. Resume
your normal workout routine gradually as you begin to feel better.
And check with your doctor if you aren't sure if it's OK to exercise.
Remember, if you choose to exercise when you're sick, reduce the
intensity and length of your workout. If you attempt to exercise at
your normal intensity when you have more than a simple cold, you
could risk more serious injury or illness.
*Mayo Clinic
Super Saturday
WEST ALLIS PROGRAMMING
Fall Schedule begins September 5 and runs through December 29
Midnight Sports Presents…
Indoor Coed Volleyball
Mondays • Midnight
Join us for pick-up volleyball on the racquetball courts, played tournament style.
2 on 2, 3 on3…the number of people playing dictates the style of game each
week. No need to sign-up…just show up and play!
Late Night 2 on 2 Basketball League
Tuesdays • 10pm – 1am
League begins September 6
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).
Fee: $10 per player
Late Night Toning and Conditioning
Wednesdays • 12:30am
Work at your own pace, but be ready to work! We will use all areas of the club in
this intense late-night conditioning class. All fitness levels welcome.
Midnight Speedball
Thursdays • Midnight
Saturday, October 29
Coming faster than a speeding bullet! Don’t miss this fabulous WAC club-wide event.
We get to showcase a variety of group fitness classes and fitness demonstrations and
you get to have some serious fun…not to mention the chance to win prizes like our
highly coveted Superman t-shirt. This is your chance to be adventurous and check out
that class or activity you’ve been meaning to try. Our team of talented Instructors and
Trainers promise to make this Super Saturday worth getting up for! Bring a guest to
share in the fun and they can win some prizes, too!
Now
Calling All Zombies!
Help us celebrate “Thrill the World 2011” as we join people in cities around the world dancing
to Michael Jackson’s “Thriller”. Take our challenge to compete in a Video Dance Competition
and help your club win our Super Saturday “Thrilloween” Dance Title. Each club will create
a video that will be posted to our website for on-line voting. Remember…this dance is for
EVERYBODY, whether you are young or old, a professional dancer, or a complete beginner.
Need a little (or big) refresher
on the dance routine? Check
out WAC’s Thriller instruction
video! Visit thewac.com/
thriller and get your zombie on!
*Video available starting
Friday, September 9
For a video demonstration visit thewac.com/thriller
S howing!
Video lineup. . .
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Come play this fast paced, tournament style team game that gets rave reviews
from members! If you don’t know how to play, no worries… it only takes a
minute to learn.
Scary Movie Marathon Month
Mondays • October
Join us every Monday in October for a scary movie in the Club Pub after Midnight
Volleyball. On Halloween, we’re adding a spooktacular Costume Party with the
movie! Movie list to follow.
Late Night Talent Show
Friday, October 21 • 10pm
Do you have a talent? Show us! Singing, dancing, magic, skits…anything goes!
Watch for sign-up at the desk.
Family Feud V
Thursday, November 15 • 11:30pm
Using member surveys, join us again to play WAC’s version of the ‘hit’ TV show.
Survey says…YES…on fun!
For more information on Twilight Programs, contact Scott at
[email protected] or call 414.321.2500.
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
7
fitness
Post Event Tips…
Easy Does It!
If there’s a marathon, a long distance or endurance event in your
plans this Fall, remember that they can take a toll on your body.
Keep these tips in mind for after you cross the finish line:
• Continue drinking plenty of water.
• Eat or drink carbohydrates to replenish what you've used. But don't overdo it, or you may get an upset stomach.
• Stretch gently and walk for about an hour after the race to help minimize stiffness.
• Ice any sore areas in 15-minute intervals throughout the rest of the day.
• Treat yourself to a post-race massage.
• The week after the event, don't run. Walk, bike or swim if you want to exercise.
• Ease back into running, gradually increasing your distance and speed over time. Don't focus on speed for the first month or strength training for the first two weeks after the race.
• Take time to savor your success, rest, and recover!
Health Day News, Cleveland Clinic
Check this out…
Advanced Training classes are now 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
session and Level of Trainer. Check with club’s Fitness Staff or Concierge
schedule for class days, times and fees.
Peak Performance
Looking to take your fitness training to
the next level? Join WAC Trainer Adam
Witt for this fast-paced, intense 45
minute class incorporating sandbags,
slammer balls, and kettlebells to build
strength and hurdles, step ladders,
and resistance bands to develop speed
and agility. Find your performance
peak in this challenging and satisfying
training!
Advanced Kettlebells
Take the next step in Kettlebell
training and use your Kettlebell Basics
skills to complete a workout unlike
any other. In this class you will be
putting together combinations for
longer, extended sets of exercises,
progressively challenging your body
and getting you outside your comfort
zone. Be prepared to burn some major
calories during this 45 minute session.
Kettlebell Basics
The class teaches you the proper form
and function of Kettlebell training. In
this session, you will be performing
moves incorporating total body
stabilization that will burn calories
as you increase strength, power,
endurance and flexibility. The beauty
of Kettlebell training is that it is “total
body” all the time. This class provides
baseline training and skills and is a
prerequisite for Advanced Kettlebell
training.
8
NOTE: Proficiency in Kettlebell Basics is a
must. Be prepared to spend anywhere from
2-5 hours honing your Kettlebell skills before
participating in Advanced Kettlebells.
Hard Core
Are you hard core? Join WAC Trainer
Brandon Berna or Kevin McAllister 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.
Meet Danielle DeGroot
WAC Greenfield Member since 2009
WAC Activities: OutFITT Bootcamp, Yoga Training, Tri-Fit, Cardio
Combat, Zumba, Interval , and Spin
WAC Trainer: Nicole Ford
Danielle works as a 7th/8th Grade Teacher at Windlake Academy
In addition to her parents, she has one younger sister and a fourlegged family member, a dog named Lace.
She likes reading (especially young adult literature), baking, being
outdoors and spending time at the family’s cabin in Crivitz.
Milestones and Successes…
• Finishing my first ½ marathon in May 2010
• Preparing for and participating in various Triathlons
• Finding a peace and joy from running that didn’t exist before
• Overcoming the physical and mental challenges of a potentially
serious injury to finish the Green Bay Cellcom Marathon in May 2011!
What’s next?
Tough Mudder, Oshkosh Olympic Distance Tri, possibly a Half
Ironman…that should keep me busy for a while!
To read Danielle’s full story, visit thewac.com/danielle
get more fitness, nutrition and club information at www.thewac.com
Meet WAC Greenfield Trainer &
Programming Director, Nicole Ford
Joined WAC team of Trainers in 2006
Education: B.S. UW-Green Bay
WAC Classes: OutFITT/Bootcamp, Spin, TriFit, Interval, Run Club and Boxing
Nicole is Single and has two brothers (Josh and Jacob), one sister
(Gabrielle), and a kitty-cat (Jasmine -”Jazzy”).
She likes music, shoes, dancing, food, nature hiking, running Crystal Ridge,
triathlons, doggies, puppies and men (not necessarily in that order)
Training Philosophy:
To take something I feel passionately about and help others reap the
benefits from it. I love to push my clients to the next level and watch
them achieve what they never thought possible. There is nothing more
rewarding than knowing you helped someone achieve their goal, to truly
make a difference in people's lives...the feeling is absolutely priceless.
Meet Missy Moeller
WAC Greenfield Member since 2010
WAC Activities: Ringside, Spin, Interval, Zumba, and Personal Training
WAC Trainer: Nicole Ford
Missy is married to her high school sweetheart. In addition to wonderful parents,
she has an older sister, a younger brother, and a fluffy kitty named Cinnamon.
She teaches 1st grade at Robinwood Elementary School in Franklin and is
currently working toward a Master’s Degree in Education.
Her interests include traveling, shopping and spending time with friends.
Milestones and Successes…
• Discovering I need help finding the personal motivation to move toward better
health.
• Joining WAC and with the support of WAC Group Fitness Instructors and
other members like me, realizing I can do much more than I ever thought.
• Re-discovering my inner athlete and starting wonderful friendships with
Danielle and Nicole.
• Pushing myself both physically and mentally to complete my first triathlon; and
then signing up for another.
• Signing up for a ½ marathon, training with my friends, running the entire event
feeling strong and positive, and crossing the finish line in May 2011.
• Losing 70 pounds along the way!
Perseverence
Tell us about your experience with Danielle and Missy
I met them in my Tri-Fit, Spin and Boot Camp classes. Having set a
personal goal to complete an Ironman in 2011, I knew training would be
more enjoyable with some partners. My hunch was right…these girls
were up for a challenge! Convincing them to sign up for the Green Bay
Marathon proved to be easy and both of them set their sights on crossing
the finish line. Fast forward to race day, May 15, when the three of us
lined up, butterflies and all. This was when Missy turned to Danielle and I
and said, “If it wasn’t for you girls, I wouldn’t be here right now”. That will
remain in my heart forever. Witnessing their marathon success was magical.
Not only have I made new friends, they have made me a better trainer!
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
What’s next?
To continually push myself to live a healthy, active lifestyle. By constantly setting
new goals and taking time to celebrate successes, I know that I will continue to
be committed to staying healthy while I motivate others to do the same. Oh, one
more thing…Nicole has convinced me that, all evidence to the contrary, I WILL
conquer the BOSU Balance Trainer!
To read Missy’s full story, visit www.thewac.com/missy
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
9
fittips
Posture and Balance
Workshops
Join WAC North Shore Trainers and learn simple
exercises to maintain ”posture perfect” and
improve your balance by targeting muscles
that provide spine support and proper body
alignment.
Fee: $15 members | $20 non-members
Thursday, October 13 • 10:30am
Saturday, October 15 • 10am Posture Perfect!
By Lottie Kapitz, Fitness Director/Personal Trainer, WAC Downtown
Do you ever find yourself slouching forward when
you are tired? Do you sometimes feel tightness
in your upper back, neck or shoulders? Here is
a great posture strengthening exercise to help
you stand up straight, look better, and more
importantly, feel better!
Become an Ironman…
in ONE week!
Does a 2.4 mile swim, 112 mile bike ride and a
26.2 mile run seem like a lot to finish in 17 hours?
How about ONE week? Join fellow athletes,
track your training, and see if you have what it
takes to go the distance. Accept our challenge
and become an Ironman…in ONE week!
Fee: $15 members | $30 non-members
*includes a complimentary one-week guest pass
Starts September 12
1 Stand comfortably with legs shoulder width
apart and wrap a resistance band around your
hands. Start the exercise with your hands
above your head. Make sure to keep it the
band taut. Engage your core and inhale.
Starts October 15
WAC 90
2
Exhale as you pull the band apart and
down at the same time (behind your head)
and squeeze your shoulder blades together.
Make sure to choose a resistance band that is
challenging, but not constrictive of a full range
of motion. Repeat up to 20 times.
Photography by: Mike Krukowski
Looking for something special to give someone special? Here’s a gift that fits
all sizes, won’t be returned, and will be appreciated beyond the occasion –
whether it’s a birthday, holiday, congratulations, or ‘just because’…
Give the Gift of Good Health!
Gift Certificates
can be purchased
in any amount for…
Membership
Personal Training
Lessons, Programs, Specialty
& Advanced Training Classes,
Massage, WAC Gear and
Pro Shop Items
10
A gift for you..
Gift Certificate
#
www.thewac.com
To
From
For
Amount
Authorized by
West Allis
414.321.2500
Waukesha
262.544.4111
Date
Greenfield
414.427.6500
Wauwatosa
414.443.5000
Milwaukee
414.212.2000
North Shore
414.228.2800
Not redeemable for cash • Expires one year from issued date • Not responsible for lost or stolen gift certificates
Available at all WAC Club Locations.
Join WAC North Shore Personal Trainer, Greg
Jones for this workout series based on the
popular P90X training. This intense 90 day
class will focus on muscle confusion and overall
progression. As you begin to plateau, new
exercises will be added. Over the course of
90 days, class will meet 3 times a week for 30
minute sessions to cover circuit training, interval
training, cardio, and high repetition exercises.
Class size is limited so register early! Begins
September 13.
Fee: $360 members | $540 non-members
Tuesdays and Thursdays • 5pm
Saturdays • 9am
Fitness Football League
It’s that time of year to put on the shoulder pads
and toss around the pigskin. This is a team
competition consisting of 4 people per team.
Each time you exercise you will accumulate yards
and the team with the most yards at the end of
the competition wins! Don’t worry if you don’t
have a team...just sign up at the Front Desk and
we’ll do the rest.
Monday, September 5 - Friday, October 7
4th Annual Turkey Trot
Join us for our 4th Annual Turkey Trot 5K Run/
Walk through WAC Waukesha’s surrounding
neighborhoods. Bring the family, join the fun
and get a calorie burning jump on your holiday
festivities! Don’t forget to pick up an event
t-shirt, available for purchase Thanksgiving Day.
Thursday, November 24 • 8am
get more fitness, nutrition and club information at www.thewac.com
Start today!
Meet WAC Fitness Director
and Trainer, Brian Hyland
Joined WAC in 2004
Education/Certification: B.S. in Kinesiology – UW
Milwaukee, Performance Enhancement Specialist,
Performance Training Center, Portland, OR
Brian’s girlfriend, Katie, is a nurse at Children’s Hospital and
sister, Kelly, is a marathon runner. He also finds time for his
trusted pooch, Nala, a Rhodesian Ridgeback.
Meet Dan and Paula Johnson
WAC Wauwatosa Members since 2006
WAC Activities: Spin, Swimming (Paula), Personal Training, and Lifting heavy objects for no reason!
WAC Trainers: Brian Hyland, Steve Bowman, and Amberlea for Spin
Dan and Paula have been married for 33 years and are Managers for Fortune 100 Companies
They like scuba diving, running, Fantasy Fest, biking, New Orleans, and their 1960 Ranchero and
1995 Mustang convertible
Milestones and Successes…
• Both of us shedding our couch potato ways and me making it all the way through Amberlea’s
Spin class!
• Looser pants and clothes. More belt holes.
• Both of us starting to run; Paula signing up and training with Steve Bowman for a sprint triathlon;
me starting to train with Brian Hyland.
• Me competing in a WAC Strongman Contest, flipping a 300lb tire ten times in 58.09 seconds…
at the age of 52!
• Paula having her first Olympic length triathlon on the horizon.
• In a recent Doctor visit, hearing him say, “Dan, if my 21 year olds had numbers like this, I’d be
ecstatic. Whatever you’re doing, keep it up.”
• In a huge nutshell…being younger and fitter in our 50’s than we were in our 40’s or 30’s.
Push
Likes Strongman, Powerlifting, Woodworking, and hanging
out with Family and Friends
Training Philosophy:
If you want something, go get it!
Tell us about your experience with the Dan and
Paula Johnson…
Dan has a motor on him that doesn’t stop. Since the first
Strongman Class he came to through our weekly training
sessions, I’m always seeing a guy busting his butt to get
better. Clearly, Paula and Dan have realized how much
exercise helps with the other things in their life that they
love and have made a commitment to continue to improve.
What’s next?
Having fun. Taking great vacations. Enjoying our big old three story Queen Anne as we look forward
to retiring to the Florida Keys in good enough shape to continue to have fun there.
What’s your favorite motto?
Who are your heroes in real life? The old man (dad)
Dan…Have fun every day—you’ll be dead a long time. You only get one shot at life—sitting in a
recliner and watching it go by doesn’t work for us—anymore.
Paula…There are people who sit by the pool and people who party at the dive shop. Which way to
the dive shop?
What is your favorite exercise? Deadlift
To read Dan and Paula’s full story, visit thewac.com/thejohnsons
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
11
9
fitness
Shape Up
Are you living the life you want? Still struggling
with weight loss? Shape Up continues to change
lives by giving you the tools and support to lose
weight and live a healthy lifestyle. This 12-week
program is filled with nutrition guidance and
includes a resting metabolic rate evaluation, 10
personal training sessions, 4 organized work-outs
a week, weekly discussion groups, and all the
benefits and support of working with a group.
Information Meeting • Thursday, September 14
Program starts Tuesday, September 20
Information Meeting • Monday, December 19
Program starts Wednesday, January 18
Lose It Challenge
Looking to jump start your weight loss plan? Join
WAC Greenfield’s ultimate 12-week partner
weight loss challenge and with the support of
your team and the guidance of your Trainer, you
will increase your knowledge on nutrition and
healthy eating AND achieve your personal fitness
goals. Contact Nicole Ford for details (nford@
thewac.com).
September 18 – December 12
Maintain Don’t Gain Holiday
Challenge
Did you know that on average, people gain
5-10 pounds during the holiday season? WAC
West Allis dares you NOT to be average. This
program challenges you to maintain or improve
your health along with the chance to earn some
extra cash. The initial program fee of $10 includes
the challenge opportunity as well as a Holiday
Survival Guide. Program weigh-in will take place
on Tuesday, November 22, with final weighin on Tuesday, January 3. This is a Lose-Win
proposition! If you lose weight, you win…your
initial program fee plus a portion of fees paid by
anyone in the challenge who gains weight. Gain
weight and you lose your program fee…are you up
for the challenge? Watch for details in September!
ChiRunning Essentials Workshop
Do you love to run, but worry about injuries and fatigue? Are you new to running
and find it difficult or sometimes painful? Or perhaps you are an experienced runner
looking to improve your efficiency? ChiRunning® can help! A unique running
technique based on the principles of T’ai Chi, ChiRunning teaches you how to run
with less effort and less chance of injury. In this 4-hour workshop, led by Certified
ChiRunning Instructor, Tracy Bigari, you will learn the basic ingredients of the
ChiRunning® Technique. We will spend time alternating between demonstrations,
fun exercises and technique drills.
Class Format:
• Intro to ChiRunning technique, including how to cooperate with gravity and reduce impact.
• Posture, lean, heel lift, arm swing and begin run lessons
• Running cadence and speed changes
• Pre-run body looseners and post-run stretches
• Before and after video analysis
• Handouts of the material covered in class, as well as an individualized analysis of your running form.
The workshop will be held partially indoors and outdoors… bring water, snacks, and
sunscreen as needed. For questions, contact Michele Giuli, WAC West Allis, at 414
321-2500 or [email protected].
Fee: $60 members | $80 non-members
Sunday, September 10 • 8:00am-12:00pm
Coming Soon…
Watch for exciting classes, programs, and personal training options to be offered
in WAC Greenfield’s new Fitness Training Studio scheduled to open Fall 2011. Caution… RESULTS INSIDE!
Tuesday, November 22 – Tuesday, January 3
Strength and Conditioning
Camp
Join Craig Polifka, 1st Team All-West Region
College Defensive Back and Kaz Duran, All
Conference Performer, College Running Back,
and Team Captain to take your athleticism to the
next level. This month long, two-session-a-day
program will improve your strength, speed, agility
and explosive development so you can dominate
your opponents on the field. For more information
on program and fees, contact Craig Polifka at
414.443.5000 or [email protected]. Starts
September 20.
Tuesdays and Thursdays • 7am & 6pm
12
Self Defense Workshops
Have you ever found yourself in a situation that has
made you uncomfortable and wondered what you
would do if it turned physical? Self Defense is about
confidence, not size or strength. A properly executed
self-defense technique will work on any human body.
Join Instructor Brent Fitzgerald for these workshops
designed to help you gain skills and confidence to
protect yourself in common self-defense situations.
You will learn techniques like wrist manipulation,
reversals, pressure points and other basic self-defense
maneuvers.
Fee: $30 members | $40 non-members
Saturday, September 24 • 10am - 12pm
Saturday, November 26 • 10am - 12pm
Back to School...Fit U Week!
WAC’s Fit University gives a whole new meaning to
“higher learning”! Join us for Fit U Week and let our
fitness faculty teach you something new, interesting,
exciting, challenging….just what you need to get
back on track or notch up your fitness regimen.
Whether you are new to exercise or a seasoned
athlete, WAC’s Personal Trainers and Instructors
have been doing their homework and can’t wait
to share tips, techniques and formats that will add
variety, boost your motivation, and earn you an
advanced degree in having fun and getting results.
Mark your calendars and don’t miss out...school's
back in session!
Tuition: Complimentary
Week of September 26 – 30
get more fitness, nutrition and club information at www.thewac.com
Big
4
Reasons
TO try
Small Group Training!
By Craig Hoxie, Fitness Director, WAC West Allis
If you and your group members are up for some friendly
competition, a leader board can be created to keep a running
tally of results and track progress (another great way to
measure your progress!). Timing exercises, tracking distance,
counting repetitions, and pounds lost are all ways to notch
up the fun and introduce a competitive aspect to workouts.
There are many things in the world that when shared with
others are more fun and exciting. Watching movies, eating
out, and going to sporting events are all great examples.
Sharing experiences within a group can also have many
advantages over going it alone. This holds true for Small
Group Training. See how being a part of a small group can
lead you to reap big fitness benefits!
4
1
Group Training is pound and
penny wise
Give your motivation and
commitment levels a big boost
Small Group Training is a walletfriendly way to reap the benefits
of working with a Personal Trainer.
You will not only profit from the
support and motivation of working
with a group, you will gain the
fitness benefits of working with
a Personal Trainer, all for an
affordable group training rate.
Knowing that you have a
commitment to not just your Trainer,
but also the other group members
can provide a significant boost in
motivation, causing you to think
twice about skipping a workout.
Working out with others, especially
those you have a close relationship
with, leads to a more supportive,
team-like atmosphere, adding to
your motivation and notching up
the energy and fun factor. And
for some of you, the friendly competition of a group setting
provides an environment that causes you to push beyond
your comfort zone.
2
3
Gauge your progress, measure results, and stay on track
When working out on your own, it is often difficult to
measure progress. In a group training program, you are able
to gauge your progress by measuring it against the progress
of others in the group. Additionally, your group’s Trainer
can evaluate your individual progress and if you find yourself
lagging behind, help you get back on track.
Whether you’re just starting
out or encountering a plateau
in your training, the help of a
Trainer can be incredibly valuable in making your workouts
more effective. Working with a trainer can also reduce your
chances of injury, and it’s been proven that people who start
working out with family or friends are more likely to create a
lifetime habit. If you would like more information about Small
Group Training, contact your club’s Fitness Director.
Two heads…and bodies… are better than one
Group training sessions lend themselves to exercises that
involve two or more participants. Throwing and catching a
medicine ball, back-to-back wall-sits, and pulling against a
resistance band held by your partner are just a few examples.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
While we’re on the subject…
TRX Training
Change the way you train! TRX (Total Resistance Exercise)
training will challenge your body to improve strength, balance,
flexibility and core stability. This revolutionary training uses
leveraged bodyweight exercise on the TRX straps to transform
every skill level and age. Ask any Fitness Staff for details on fees
and how to sign up for Small Group or One-on-One Training.
North Shore
All WAC locations
mac Milwaukee Athletic Club
13
6 Simple Tips to
Break
A Fitness
Plateau!
By Nikki Wille, Programming & Fitness Director
WAC North Shore
Does this sound familiar? You've been exercising
consistently for a few months and things are
going great. You're working up a sweat and using
muscles you forgot you had. Your clothes are fitting better and your energy is
increasing. People are starting to comment on your changes, you feel great…life
is good. Then, bang! You miss a day of exercise because something "comes up"
and you miss another day because something else "comes up." Life happens.
You experience a number of these days and then finally return to your exercise
program. Then, double bang! All of a sudden your workouts seem like an uphill
battle and your progress stalls. You’ve scaled the mountain only to hit a plateau.
Before you call it quits, know that this can (and does) happen to anyone on
occasion and there is a solution…in fact, there are numerous solutions. The key
is to dig in, take charge and never give up!
1
Set Goals. If you’re like most of us, simply writing things down dramatically
improves the odds that you’ll actually do something. It doesn’t have to be
anything elaborate; just write down a few goals related to what you want to
accomplish and actions that will help you achieve them. For example, if you
would like to lose 1 pound per week that’s great, but HOW are you going to get
there? Focus on things you can control – like increasing the intensity of your
workouts.
2 Get a workout partner. Find someone who has similar goals and try to
bodybugg
®
The World’s Most Intelligent Calorie Management System
“Fit the program to the person, not the person to the program.”
By Megan Hamm, Personal Trainer, WAC West Allis
Does weight loss seem like the “unconquerable
giant?” If yes, Bodybugg may be the missing piece
to your lifelong weight loss puzzle. I was introduced
to the Bodybugg two years ago while working with
NBC’s The Biggest Loser contestants. Since then,
I have witnessed the weight loss success and body
composition changes of many clients using this
revolutionary calorie management system. Weight
loss is a simple, yet often challenging, concept...
burn more calories than you consume. That means
eat less, move more, or both! Until BodyBugg, there hasn’t been an
accurate way of measuring calorie burn. This innovative program takes the
guesswork out of losing weight. Here’s how...
■ It tracks and records your total daily energy expenditure, counting not
only calories burned at the club, but caloric burn for all daily activities like
doing laundry, walking the dog, or even sleeping.
■ Special physiological sensors track 4 different units of measurement in
conjunction with your specific body parameters to give a caloric output. It
also has a built in pedometer.
■ In addition to calories burned, you can know how many calories are
consumed. You can access BodyBugg’s online program application
anytime/anywhere to view real time data to adjust your calorie intake or
activity to hit your daily goals.
work out together at least twice a week. Committing to meet someone on a
specific day and time automatically boosts your accountability.
■ Logging food is easy and the program provides a recommended
protein, carb and fat % profile along with a daily nutrient breakdown, and
an optional daily food plan.
Work out in the morning. Getting up earlier may be a little inconvenient,
but this is an effective way to ensure that the things that always ‘come up’ in
your day won’t sideline your work outs.
■ The Bodybugg can also track nutrition information for special dietary
needs such as diabetes, hypertension, high cholesterol, pregnant women,
athletes, or even those struggling to gain weight.
Hire a Personal Trainer. Even if it’s for just 5 to 10 sessions, hire a
Personal Trainer and make sure he/she trains you once or twice per week. You'll
get the benefit of a structured workout program, as well as someone to monitor
your progress and provide that sometimes-elusive motivation to achieve a more
fit body.
The power of the Bodybugg lies in its simplicity and flexibility, providing a
long term solution to help you conquer that giant once and for all! For
more information or to schedule a complimentary program demonstration,
contact Megan Hamm at [email protected].
3
4
5
Plan ahead. Take the time to prep healthy meals in advance. This way you
are set up for nutrition success and are less likely to throw in the towel because
you ate poorly. Allowing yourself some freedom on the weekends, but planning
your meals for the week, will further guarantee success without feeling deprived.
Check out what Megan’s clients have to say about BodyBugg…
Visit thewac.com/bodybugg
6
Make it FUN! Try a class, take your exercise outside, or try something fun
and different that you wouldn’t typically do. Get back to enjoying simply moving
your body and it will feel less like a chore and more enjoyable. Remember,
people tend not to make habits of things they don’t enjoy. Think of exercise as
play and WAC as your playground - you’ll be much more likely to make exercise
part of a lifelong healthy lifestyle.
14
get more fitness, nutrition and club informa-
tion at www.thewac.com
!
s
y
o
T
GYM
f ifti n
tn
e sess s
Kettlebells
By Brandon Berna, Personal Trainer, WAC North Shore
These Gym Toys are exactly what they look like…cannonballs
with handles. Kettlebells have been used for hundreds of years
for many different applications ranging from physical therapy to
military conditioning and strength training. The reason they are
so effective is because a Kettlebell is always unbalanced. Unlike
other equipment we use such as barbells, dumbbells, and weight
machines, the Kettlebell forces your body to correct itself all the
time by engaging your core. Just picking up a Kettlebell instantly
fires your core stabilizers! In Kettlebell training you can torch fat,
gain muscle, enhance cardiovascular endurance, increase mobility
and flexibility, and learn how to stabilize your core, all with one
piece of equipment.
Torch fat!
“
Kettlebells have
been proven to burn
up to 20 calories
per minute!
Rehabilitation
Physical therapists use Kettelbells to regain strength, mobility,
stability, and flexibility in problem joints and have been used
very effectively in shoulder rehabilitation. Kettlebell training
develops functional stability and mobility, not just strength on top
of dysfunctional joints. In Kettlebell training, the focus is on the
movements, not the muscles. This helps develop true range of
motion for the joints.
Ask your club’s Fitness Director about this personal training option and
check the WAC Concierge schedules for Kettlebell Basics and Advanced
Kettlebells Classes currently
offered at some club locations.**
Unlike other equipment we use such as
barbells, dumbbells, and weight machines,
the Kettlebell forces your body to correct
itself all the time by engaging your core.
**See Page 8
Compare to these close seconds:
• Cross-country skiing uphill with maximal effort (19 calories/min)
• 6 minute mile pace - that’s 10mph (18 calories/min)
• Running at 7mph at a 10% incline on a treadmill
(19 calories/min)
• 170 strides per minute at a resistance of 20 on the elliptical (16 calories/min)
Cardiovascular Endurance
Because you can easily and quickly transition from exercise to
exercise, you are able to keep your heart rate elevated while also
receiving the benefits of strength training which causes you to
dramatically increase your breathing rate. This can be coupled
and performed as a high intensity interval workout for great
cardiovascular benefits.
Now
S howing!
Video lineup. . .
For a video demonstration visit thewac.com/gymtoys
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
15
Celebrate!
LET'S
WAC Night Out
Join our WAC-ky Downtown staff as we get
together for a fun night of socializing at local
downtown establishments! Complimentary for
all WAC members and their guests. Watch for
details in the club.
Joint Effort Potlucks
Are you ready for some football? Join WAC
Waukesha as we cheer on the defending Super
Bowl XLV Champions against the New Orleans
Saints on Thursday, September 8. Tailgating
begins at 6:30pm with kickoff at 7:30pm. Show
your team spirit by bringing your favorite tailgate
dish! If you don’t have time to make your favorite
dish the cost is $5. Brats will be provided
and enjoy drink specials and fun give-aways
throughout the game! Sign up at the front desk.
Thursday, September 8  6:30pm
Micro Brew and Wine
Tasting Event
Dog Day Bash
One of the benefits of a WAC membership is
the friendships that develop over the months of
working out together. Susan Metzger and her
Joint Effort water class celebrate these friendships
regularly as they get together for potlucks. She
invites you to join her class for a terrific workout
and the potlucks for some fabulous fellowship.
Watch for details in the club on the next potluck.
Packer Party on the Deck!
Join us for our 15th Annual Dog Day Bash on
Thursday, September 8 from 5-7pm. Check out
the great vendors, agility demo, raffle prizes, pet
blessing and a visit from the Greenfield K-9 unit.
And don’t forget to pick up a treat bag for your
POOCH! Event proceeds donated to the Animal
Rescue Center (ARC).*
Fee: $5 per dog*
Thursday, September 8 • 5 – 7pm
Wet your whistles at WAC Greenfield’s 2nd Annual
Beer Tasting and 1st Annual Wine Tasting. Enjoy
an evening of music and appetizers complemented
by a beer tasting provided by Milwaukee’s own
Lakefront Brewery and a wine tasting hosted by
Vine to Seller. Don’t miss it!
Fee: $10 members and guests
Friday, October 14 • 7-9pm
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get more fitness, nutrition and club information at www.thewac.com
WAC North Shore and
Glendale Chamber Event
Mark your calendars for an exciting WAC
Event! WAC North Shore and the Glendale
Chamber of Commerce are hosting a Health,
Fitness and Wellness Fair. Stop by and meet
the local businesses that keep our North
Shore healthy and looking great! Enjoy
entertainment, food and beverage samples,
various speakers, great give-a-ways and
more…all under one tent…save the date
and bring a friend!
Wednesday, September 14 • 4 - 7pm
Halloween Candy Calorie
Count
Guess how many calories are in our candy jar
and you could win its contents!
October 24 – October 30
I n A ppreciat i o n
Join us for these Personal
Training Client events in
celebration of
YOU.
Your WAC Personal Trainers have come
up with a terrific way to show their
appreciation and recognize all your hard
work…a party! Mark your calendars and
watch for invitation and event details.
Thursday, September 8
Friday, September 23
Thursday, September 22
Wednesday, September 21
Wednesday, September 21
Thursday, September 22
Wine Tasting & Jazz
WAC West Allis is hosting an event you don’t
want to miss. Join us on Friday, November
18 for an evening of cheese, wine and live
jazz. A selection of wines will be featured for
your tasting enjoyment, so bring a friend (or
two)...see you there!
Friday, November 18
7 – 9pm
Senior Appreciation
Luncheons…
Thank you for making our clubs happier
places for everyone! Join us for these
complimentary “thanks-giving” events:
Friday, November 18 • 11am
Thursday, November 10 • 11am
Thursday, November 17 • 1pm
Thursday, November 10 • 11:30am
Watch for invitation and sign up details!
Meet me at the
Corn Toss League
Enjoy a tailgate favorite all year around.
Sign up for this 10-week league begins
August 19.
Fees: $20 team | $10 per person
League play: Starts Friday, September 9 7:30pm
Dart League
League play: 10 week league starts
Tuesday, September 13 • 7:30pm
Fee: $40 per person
For more information on Corn Toss or
Dart League, contact Mike Dandridge at
[email protected]
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
west allis clubpub
Craction into the
Action at the WAC Club
Pub!
What is Craction? Check out the website
www.craction.com, click on View
Leagues to find the Wisconsin Athletic
Club League.
Game Days in the Club
Pub
Halloween Party
Time to dust off your costumes and
enjoy a spooktacular night at the WAC!
Join us on Friday, October 28 at 8pm
for and evening full of music, snacks,
drink specials and, of course, a costume
contest. For more information, contact
Mike Dandridge at mdandridge@thewac.
com
Spend game day Saturdays and Sundays
at the Club Pub and enjoy great drink
and food specials, fantastic bar staff, and
terrific camaraderie!
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
17
5
TRAINING
corner
Looking to lose some pounds?
Lift some Weights!
By Brian Hyland, Fitness Director, WAC Wauwatosa
Too many believe the only way to successfully lose weight is to spend
countless hours on cardio activities while ignoring the weight room all
together. The idea that weight training is only beneficial for building
muscle mass is a misconception. Studies have shown that even short
weight training workouts have a huge impact on your metabolism.
Consistently building and maintaining muscle increases metabolism to
burn more calories throughout the entire day, not just while you are
working out.
And here’s something else to keep in mind. Starting in their 30s,
women lose about 1/2 pound of muscle a year. Men usually hold on
to muscle longer, but the rate of muscle loss speeds up dramatically
after age 60. Because muscle burns calories even when at rest, losing
it will noticeably slow metabolism. This is one big reason many see that
“middle-age spread” beginning in their 40’s.
“
The idea that weight training is
only beneficial for building muscle
mass is a misconception.
Beyond boosting your metabolism and effectively shedding pounds,
weight training can be extremely versatile, giving you the freedom to
enjoy a new workout each time. Weights give you control over work
and rest intervals so you are able to work in certain heart rate zones,
all while keeping variety in your workouts. The next time you climb
on the elliptical, remember you can achieve the weight loss you’re
looking for, strengthen muscles and tendons, burn calories, increase
your metabolism and keep your workouts both fun and interesting with
weight training.
Want some help getting started? We’ve put together a Basic Weight
Training Program made up of exercises that work your total body by
focusing on compound (multi-joint) exercises. These types of exercises
have more “bang for your buck” by recruiting a large amount of muscle
and therefore burning more calories. This program can be modified
for all levels by changing rest-work intervals and how much weight is
being used. Feel free to ask any WAC Fitness staff for tips on form or
modifications. As with any workout, be sure to properly warm up.
18
Squats – 3 sets/ 10-15
Push Press – 3 sets/ 10
Lunges – 3 sets/ 8-15 each leg
1 Arm Dumbbell Row – 3 sets/ 10 each arm
Sit Ups – 3 sets/ 20-30
Side Plank – 3 sets/ 30-45 sec. each side
get more fitness, nutrition and club information at www.thewac.com
court sp ort s
The Power of
Play!
“If you don’t understand
human movement, you
won’t really understand
yourself or play. If you do, you
will reap the benefits of play in your
body, personal life and work situations.
Learning about self-movement structures
an individual’s knowledge of the
world - it is a way of knowing, and we
actually, through movement and play,
think in motion. For example the playdriven movement of leaping upward is
a lesson about gravity as well as one’s
body. And it lights up the brain and
fosters learning. Innovation, flexibility,
adaptability, and resilience all have their
roots in movement. The play driven
pleasures associated with exploratory
body movements, rhythmic early speech
(moving vocal cords), locomotor and
rotational activity - are done for their own
sake; pleasurable, and intrinsically playful.
They sculpt the brain, and ready the
player for the unexpected and unusual.”*
*National Institute for Play
(no joke! visit…www.nifplay.org)
Fit Fact
According to research led by Peter
Francis, PhD., for an American Council on
Exercise commissioned report, “New Study
Puts the Crunch on Ineffective Ab Exercises”
researchers found that one of the most
effective abdominal exercises might actually
be one of the first you ever learned…the
bicycle maneuver! For complete study
results visit acefitness.org.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wisconsin State Doubles
Tournament
Private Basketball Lessons
Are you looking for basketball instruction for your
child where they don’t get lost in the shuffle of
a large camp? Check out WAC North Shore’s
private and small group lessons instructed by two
college coaches. For more information, contact
Nikki Wille at 414.228.2800 or [email protected].
Calling all Doubles Players… novice or elite,
men and women. Join hundreds of racquetball
enthusiasts from across the state and show us
what you’re made of! Hundreds of racquetball
players will meet for a weekend of non-stop
competition and endless socializing. WAC West
Allis will be hosting this outstanding event.
Make plans to stick around on Saturday the 5th
for food, fun, and music! For more information,
contact Trish or Jamie at 414.321.2500.
November 4 - 6
Volleyball Tournament
New Year’s Eve Racquetball
Doubles Shootout
Get ready to swing into the New Year at WAC
Waukesha! This is a don’t miss it afternoon of
WAC-tastic racquetball fun and festivities. For
more information, contact WAC Waukesha Court
Sport Director at 262.544.4111.
Saturday, December 31
Step Up Your Game
Looking to notch up your skills and step up your
racquetball game? Here’s your chance to work
with Trish Beatty, General Manager/Certified
Am Pro Instructor and Personal Trainer/Court
Sport Director, Jamie DeFouw, in sessions that
include a ½ hour of conditioning with Jamie and
a ½ hour of racquetball skill work with Trish.
Whether you need strength and conditioning
improvements or help with your backhand and
serves, this training will help you overcome any
weakness and develop new strengths on the
court. For more information on training program
and fees, contact Jamie DeFouw, 414.321.2500
or [email protected]
Think you have what it takes? Find out at WAC
North Shore’s first competitive co-ed volleyball
tournament. Max 6 players per team; 5 on
5 with games played to 15. Guests welcome
with at least one male and one female WAC
member on team.* Prizes to the champions!
For more information, contact Estevan Garza at
414.228.2800 or [email protected]
Fee: $15 members | $20 non-members*
Saturday, September 17 • 1 – 4pm
Handball
Handball League
Fall League starts September 22 with Sign up
beginning in August. League runs 10 weeks
depending on number of players. Find out if one of the
Selestow's will finally unseat Tony as the #1 Player!
Don’t forget…On Saturdays at 9:30am and
Sundays at 9am, many Handballers gather to play
doubles and singles. Everyone is welcome!
Milwaukee Handball
Classic
Join us December 2 – 4 for this event featuring
many touring Pro's! Entry form available online:
www.wishandballassociation.com
TPI Golf Fitness Seminar
PGA Teaching Professional, George Puchinsky
will offer a complimentary seminar on golf
fitness featuring the Golf Chanel's TPI (Titleist
Performance Institute) Program. This innovative
program developed by experts in the fitness
industry and used by PGA Touring Professionals
will pinpoint areas of opportunity in your fitness
routine that will enhance your golf game for
the upcoming season. This one-hour seminar
will also feature the cutting edge K-Vest 3D
Motion Capture technology to fine-tune your
body mechanics to make you the best possible
golfer. George is a Class A PGA Teaching
Professional with 14 years of experience. He is
a TPI Certified Instructor and Head Professional
at New Berlin Hills Golf Course. For more
information on George or to watch him in
action, visit thewac.com/golf or gpgolfpro.com.
Wauwatosa
Downtown
North Shore
Don't miss this unique opportunity to take your
game to the next level! Fee: Complimentary
Saturday, November 5 • 11am-12noon
All WAC locations
mac Milwaukee Athletic Club
19
court sp ort s
R acq u e t ball
Fall League
Welcome back Racquetball players…let the season
begin! We hope the off-season gave you a chance
to rest and recover from a fantastic 2010 season.
All levels of play offered. If you’re not sure about
your level, we can help place you. Contact Jamie
DeFouw at WAC West Allis or WAC Waukesha
Court Sport Director with any questions.
*Watch for details on Winter League sign up…
coming in November.
Tuesday, September 13 –
Saturday, December 17
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: September 6, October 4,
November 1, and December 6
Beyond Beginners
Racquetball
So, you’ve taken the Beginner Lessons, now
what? 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 Jamie, West
Allis Court Sport Director. Sign up at the Front
Desk. Program runs for 3 consecutive weeks.
Fee: $10 per person
Tuesdays • 6pm
Program start dates: September 6, October 4,
November 1, and December 6
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. Sessions are held on Sunday
afternoons.
Fee: $50 (racquet and eye guard included)
September 11- October 30
November 6 - January 7
20
HOOPS!
Basketball Leagues
WAC Tosa Wednesday Night
League
Sign up and start playing September 28 with regular
play through November 30, finishing with playoffs on
December 7. *No games on Wednesday, November
23 in observance of Thanksgiving. Reserve your
spot early…9 team limit! Fee: $300/team
WAC North Shore
3-on-3 League
Check out North Shore’s 7-week competitive adult
basketball league scheduled to play Thursday
nights between 6:45 and 10pm. Games consist
of two, 15-20 minutes halves. League champion
wins a prize…and bragging rights!
Fee: $25 members | $42.50 non-members
Basketball Tournament
Got game? Bring it! Get your squad together for
an afternoon of fun, competitive 3-on-3 basketball!
Games consist of two, 15-20 minute halves with
4 players max per team. Guests welcome with
at least one WAC member on team.* Tournament
champions will be awarded prizes.
Fee: $15 member | $20 non-members*
Saturday, October 22 • 1 - 3pm
WA U WATO S A
OPEN PICKUP
HOOPS/leagues
Mondays • 6-7am, noon-2pm, 6-8pm
Tuesdays • noon-2pm (Adult Hoops)
Wednesdays • 12:30-2pm, 6-10pm (Adult BB League)
Thursdays • noon-2pm (Adult Hoops)
Fridays • 6-7am, 12:30-2pm
Saturdays • 11am-2pm (Adult Hoops)
OPEN INDOOR SOCCER
Tuesdays • 8-10pm
OPEN VOLLEYBALL
Thursdays • 8-10pm
Open Badminton
Tuesdays and Fridays • 11am-Noon
N o r t h S h o re
Open Basketball
Fridays • 1-8:45pm
Saturdays • 12noon–7pm
Sundays • 11:30am–4pm
5:30–6:45pm
Basketball league
Thursdays • 6:45-10pm
Turkey Shoot Doubles
Join WAC Waukesha on Thanksgiving morning for our
annual Turkey Shoot racquetball doubles extravaganza.
Play starts at 8:00 a.m. sharp and lasts till around
11:00…just in time to get home for some turkey. For
more information, ccontact WAC Waukesha Court Sport
Director at 262.544.4111. Sign up at the Front Desk
beginning November 1…players gobble up playing slots,
so get yours early!
Thursday, November 24 • 8-11am
Senior Racquetball Olympics
This is an event that fulfills Senior Olympics’ Mission
Statement, “To provide Wisconsin’s older adults the
opportunity to maintain and improve their overall fitness and
wellness, through recreational, social and competitive events.”
WAC West Allis proudly hosts and invites you to participate
in the 2011 Wisconsin Senior Racquetball Olympics. Both
Singles and Doubles play offered. For more information
contact Jamie DeFouw, WAC West Allis Court Sport Director,
414.321.2500 or [email protected]
Friday, September 16
Oktoberfest Tournament
Ready… set… let’s play racquetball! Join WAC
Waukesha for our annual Oktoberfest Racquetball
Tournament. Play includes singles, doubles and mixed.
For more info or to sign up, contact WAC Waukesha
Court Sport Director at 262.544.4111.
Saturday, October 8
Open Volleyball
Mondays • 8-9:45pm
Wednesdays • 8-9:45pm
Sundays • 4-5:30pm
Club Championships
Bring it…! This singles and doubles club
tournament is strictly for bragging rights. Bring
your family, bring your friends and, most importantly,
bring your game! Tournament will include dinner
Friday night as well as lunch and dinner Saturday.
Music by Soundsational DJ’s, dancing by you, and
fun for all. Wait…! Just when you thought the
competition couldn’t be any more intense, we’re
adding a prize for the person who shows up to the
party wearing the Ugliest Holiday Sweater. Yep,
you heard right…a WAC Ugly Sweater Contest.
Wear your ugliest holiday sweater to the festivities
Saturday night and you could walk away with not
only top racquetball player status, but a WAC good
sport and worst dresser prize!
December 9 - 10
Interested in Playing Squash?
Check out the MAC/WAC Advantage page in the
Magazine for details on a Squash Social planned for
Monday, September 19 at the fabulous Milwaukee
Athletic Club! mac
Mark your calendars! Racquet for the Cure. Saturday, October 1
See Page 28.
Time to Play…
Is Your
Racquet Ready?
With the new league season rapidly
approaching, don’t forget about your
racquet. Take the time to check and
replace as needed your wrist lacer, grip,
and of course, your strings. Here’s a
checklist to keep in mind:
■ Your wrist lacer should be checked
regularly as it is an important safety
factor. Worn or damaged wrist lacers
should be replaced.
■ String tension is a big part of the way
the racquet plays and affects your game.
Strings will loosen up over time and
show signs of wear and age. Your strings
should be replaced at least as many
times per year as you play per week.
■ Like strings, your grip impacts your
game. You must be able to maintain a
comfortable and strong hold on your
racquet. Worn or damaged grips can
cause you to lose control of your shots.
Remember that everyone plays with
different racquets and has different styles
of play. By customizing your strings and
grip, you can optimize your game and
play at the highest level. For questions
about customized stringing and racquet
service, contact Brad Melster, Racquet
Stringing and Service, 414.380.9868 or
WAC West Allis and Waukesha Court
Sport Directors.
C full URT
Let's Play
RACQUETBALL!
By Trish Beatty, General Manager and Certified Pro Am Instructor, WAC West Allis
This demanding yet easy-to-learn sport is
just the thing to get you off the treadmill.
Along with the calorie-burning benefits,
playing racquetball has proven to be a
total body toner that enhances flexibility.
Whether you’re an accomplished athlete, a
group fitness class regular, or just starting
a fitness regime, here’s a head-to-toe list
of reasons you should play racquetball:
Big Burn
The average person burns 320 calories in
a half-hour of racquetball. Compare that
to bicycling (288 calories), running (255
calories), or swimming (283 calories) and
see why you should pick up a racquet
and get on a court!
Head
Racquetball sharpens your mind as it
shapes your body. The necessity to
develop and map out a strategy keeps
the brain agile. Quick reactions and
instantaneous response maintain an
active mind and helps reduce stress and
tension.
Heart
Increased heart rate that is maintained
throughout the workout results in improved
conditioning and cardiovascular fitness.
Hands
Playing improves hand and wrist
strength of the dominate hand. Necessary
wrist snap and repetitive swinging results
in both greater strength and improved
muscle tone.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
Upper Body
Racquetball leads to enhanced upper
body strength. It helps tone biceps,
triceps and shoulders giving you a more
sculpted body.
Core
The proper stroke requires rotation
around the “core” trunk area, using the
abdominal and lower back muscles. The
strengthening of this area helps develop
your balance and provides additional
power in your stroke.
Lower Body
Racquetball requires powerful, explosive
movements and the ability to change
direction in a split second. It is great to
strengthen “fast twitch” muscle fibers
and leads to increased muscle tone in
the calves, hamstrings, and quadriceps.
More good news!
All you need to play is…
✓
✓
✓
✓
Workout clothing
Court Shoes
Protective eyewear
Racquet
Both WAC West Allis and WAC Waukesha
offer everything you need to get started
and keep playing…lessons, leagues,
personalized instruction, and pro shops
stocked with gear and equipment. Take a
treadmill break - see you on the court!
All WAC locations
mac Milwaukee Athletic Club
21
!
r
e
t
a
W
Just Add
Water Toys
SUPER
SATURDAY!
Coming faster than a speeding bullet! Mark
your calendars and watch for your club’s lineup of pool activities.
Saturday, October 29
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.
Fee: $50 members | $85 non-members
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!
Fee: $50 members | $85 non-members
Private Swim Lessons
Whether you want to learn how to swim or just
sharpen your skills, consider WAC private swim
instruction. We offer private and semi-private
(groups of 2 or 3) lessons in 1-hour or 30-minute
formats that can be scheduled at your convenience.
Tabata in the Pool
Tabata is one of the most effective types of high
intensity interval training to burn calories and develop
muscle definition. Join us as we take this workout
to the pool and create a low-impact, 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!
Fee: $50 member | $85 non-member
Tuesdays. • 7:30pm
Wednesdays • 9am
22
By Michele Giuli, Aquatics & Group Fitness Director/Personal Trainer, WAC West Allis
Are your workouts getting a little ho-hum?
Try adding a little water! Water workouts not
only add variety and interest to your program,
they challenge your body in new and different
ways. And when you add highly effective –
not to mention really fun – pool “toys”, you
can create endless options that build both
power and strength. Here’s your chance to
make a big splash!
Paddles
Worn on your hands or around your ankles
to help catch the water at the start of the
stroke. When you increase the catch of the
water, you directly improve your propulsion
and speed in the water. Paddles will help you
strengthen muscles and become a stronger
swimmer. They come in various sizes so you
can start small and work your way up.
F ins
Some people feel that using fins is cheating
when it comes to swimming - not the case
at all. Fins are great for beginners who are
challenged to keep their legs (and sometimes
low back) up in the water. Fins can also help
simulate high speed and power which is a
good training drill and great overall leg and
glutes workout.
P u ll B u oys
Used to help isolate the upper body when
swimming by giving support to the lower
back. Pull buoys are used between the thighs
and help keep your legs up while focusing on
upper body technique.
K ick B oards
Wat er W eig h t
D u mbbells
Annual Swim Meet
H2O Bootcamp
Used to isolate the kick portion of the stroke
and strengthen your legs. The goal is to
focus on using all of your leg muscles when
kicking. In addition to using your quads as
you kick downward, concentrate on using
your hamstrings as you kick upward. To
maximize propulsion, use your entire leg
including calf and foot muscles.
Get ready to flex your fins at WAC’s Annual
Swim Meet. The day is packed with fun for all
ages with games, prizes and awards! Choose
to compete in in both fun and traditional
swimming events. One fee covers unlimited
events. Register at WAC Wauwatosa before
November 12 and save!
Sunday, November 13
Fit U Goes to the Pool!
Curious about adding pool based activities
to your workout? Contact your club’s Fit U
Director and they can match you up with a
WAC Trainer or Instructor who can show you
the many benefits of pool based training.
Designed specifically for use in the water,
water dumbbells are used very similarly to
free weights. All the movements are done
under water to create a buoyant resistance
for exercises like biceps hammer curls,
triceps extensions, and back rows. No matter
how you move them through the water, they
offer great resistance and a terrific workout.
We’re taking this popular workout to the pool!
1 ½ Hour Workshop
Join WAC West Allis Instructor Deb Herbst for this
workshop featuring Tabata interval and Boot Camp
style training in the pool. Add these intense intervals
to your workouts to significantly improve your
anaerobic capacity and burn some major calories!
Fee: $22 members/ $27 non-members
Saturday, September 10 • 10 – 11:30am
Saturday, November 5 • 10 – 11:30am
7 – week Specialty Class
Notch up your intensity in this progressive class
that includes cardio, strength, and conditioning
intervals as well as speed and endurance work.
Jump in and make some real waves!
Fee: $50 members/ $85 non-members
Mondays • 9:30am *starting in November
get more fitness, nutrition and club information at www.thewac.com
onnect
C
Meet Cheryl Fregoso
Meet Debbie Herbst,
WAC West Allis Aquatics Instructor
Joined WAC in 2009
Aquatics Instructor: H20 and Aqua Fusion Classes
Has two children – Sam (9) and Brooke (6)
Likes anything having to do with her children, water, or fitness.
Teaching Philosophy: If class is fun, yet challenging people will come
back. Constantly rotating routines and keeping things fresh keeps class
participants coming back…again and again…until they are regulars!
WAC West Allis Member Since: 2008
WAC Activities: H2O Class – 3 times a week!
Married with a son, daughter & son-in-law and a new grandson.
Works as a HR Rep at North Shore Bank.
Enjoys spending time with her grandson and likes to travel…
especially to Vegas and resorts in Mexico!
Milestones and Successes…
Finally looking forward to exercise
Finding a terrific Instructor and making friends in class
Losing 20 pounds
Dropping 3 pant sizes
Feeling and looking better!
What’s next?
Eating better and lifting weights…get to the club 4 times a week!
What is your chief characteristic? My laugh and great sense of humor.
What natural talent would you like to be gifted with? A singing voice.
What is your favorite exercise/activity? Water Aerobics Class
Encourage
Tell us about your experience with Cheryl Fregoso…
Cheryl is a real pleasure to have in class. She is outgoing, friendly and missed
when she is not in class. I always encourage class participants to set attainable
goals and Cheryl set her sights on losing weight, toning her body, and
exercising more. I have watched her grow and push herself to achieve those
goals. She is a wonderful person and has become a great friend.
What is your favorite virtue? Ambition
Who are your heroes? Anyone who asserts themselves to do what needs to be done!
What is your favorite motto? You can achieve anything you put your mind to.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Your least favorite? Elliptical machine
My story…
I was tired …tired of being out of shape and overweight. I wanted to be
healthy. Lucky for me, I found WAC and Deb Herbst’s water aerobics classes.
Joining the WAC, making friends and finding an activity I look forward to
makes it easy to come to the club 3 times a week. And enjoying some terrific
health benefits and shopping for new (smaller) clothes is worth celebrating.
I know that if it wasn’t for Deb’s water classes and the friends I have made
here, I would have quit a long time ago…elliptical machines are boring!
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
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! This special offer
is for members only and limited to the first 50 members to call.
Dr. Jeffry Dauk is a board eligible Chiropractic Orthopedist
with 25 years of experience. He is a Diplomate with the
Board of Chiropractic Examiners, a member of the Wisconsin
Chiropractic Association and certified in several advanced,
non-force techniques as well as nutrition. 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 and times he will be visiting the club
to offer complimentary consultations and evaluations.
For articles and videos on joint problems, sports injuries,
wellness, health issues, new therapies and nutrition visit
www.daukchiropractic.com. To schedule an appointment call
262.786.2225 and remember to mention you’re a WAC member!
Dr. Jeffry Dauk, Dauk Chiropractic, 16873 W. Greenfield Ave.,
New Berlin, WI 53151.
Chiropractic
Screenings
Meet Chiropractor Dr. Allen Van Scoyk and receive a
COMPLIMENTARY back screening! He’ll also be available
to answer any questions or concerns you may have regarding
your back health. Don’t miss out on 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
WA C C elebrat es …
15th Annual National Massage
Therapy Awareness Week
October 23-29, 2011
Join us as we celebrate the benefits of including regular massage with your
healthy lifestyle. Our massage therapists will be available throughout the
week for you to learn the differences between various techniques.
Watch for details on your club’s schedule of events including
complimentary chair massage, chances to win massages, and more!
Tips from AMTA®
According to a recent consumer survey by the American Massage Therapy
Association® (AMTA®), massage therapy is on the rise as a method of
improving personal health. As interaction increases between massage
therapists and their clients, both can benefit from tips on what to expect from
their professional health relationship.
What Should a Client Expect From Their Massage &
Massage Therapist?
• A clean, safe and comfortable environment before, during and after the
massage
• Respect, courtesy, confidentiality and dignity
• Privacy while changing and right to remove clothing only to their level of
comfort for the massage
• Draped appropriately by a sheet, towel or blanket, with only the area being
massaged exposed
• A professional massage therapist, working within their scope of practice
and in an ethical manner
• Option to ask questions of the massage therapist and receive professional
responses
• Determine if there will be conversation, music or quiet during the massage
• An explanation of the nature of the massage and techniques to be used in
advance of starting the massage
• The right to consent to the massage techniques and approaches, including
manual pressure, used in the massage
What Should a Massage Therapist Expect From Their Client?
•
•
•
•
Respect, courtesy and dignity
Treated as a healthcare professional
Timely arrival at massage therapy appointment
Complete and accurate disclosure of health/medical conditions during
intake process
• Communication of expectations of and concerns about the massage
• Payment at time of service
• Reasonable notice (24 hours) in cancelling a massage appointment
October 23-29
24
get more fitness, nutrition and club information at www.thewac.com
working well
Follow the Leader in
Corporate Health and
Wellness Programs
and Services!
The Wisconsin Athletic Club offers a
wide variety of Programs and Services
for Metro Milwaukee companies looking
to design, implement and/or maintain
a successful Wellness Program. We
partner with each company to develop
a customized program to enhance
participation, optimize resources, and
achieve program objectives. The following
highlights our most requested options.
corporatewellnessserviceoptions
•
•
•
•
•
•
facility management and design
fitness | wellness services
nutrition services
health | wellness fairs & events
allied health care partner resources
preferred membership opportunities
For more information or to schedule
a complimentary Wellness Program
Consultation, please contact Nick Neitzel
at [email protected] or
414.328.2641 x122.
thewac.com/corporatewellness
Are you fit to lead?
5th Annual Competition
Local CEOs and top executives have once again accepted the challenge to lead
their company’s health and wellness initiative by demonstrating their personal
commitment to health and fitness. This friendly competition is open to Southeastern
Wisconsin Execs who are put through a five-part fitness assessment to measure
endurance, strength, flexibility, and body makeup along with a complimentary health
risk appraisal and blood work assessment. In addition to the Individual Competition,
there is a Team Competition for companies with at least 50 employees, a “Send a
Challenge” opportunity where one executive can challenge another, and companies
who believe they have a stellar Wellness Program can nominate themselves for the
Corporate Wellness Award. More than 100 local executives accepted the challenge to participate in this year’s
competition. Individual competition is broken into categories including: Male/
Female age 25-39, 40-49, and over 50. Nine teams have squared off in the Team
Competition and seven companies are vying for the Corporate Wellness Award. This
year, the program culminates in a Health & Wellness Workshop and Awards
Presentation. CEO’s, Presidents, Owners, Company Leaders, and HR/Wellness
Directors are invited to attend the workshop and discover the latest fitness and
nutrition information to help boost both personal as well company productivity and
lower health care costs. Health & Wellness Workshop and Awards Presentation
Thursday, September 1st at Potawatomi Bingo & Casino from 4 – 7pm.
Keynote, Dean Rosson, Nutrition Coach and President/Founder of Fit2win, will
provide attendees an opportunity to finally understand the “secret combination”
to maximum health and weight loss. Special guest, John Dettmann, Director of
Strength and Conditioning at the University of Wisconsin Madison, will also share
some inspirational words of wisdom. The Fittest Execs Awards Presentation will
follow the Health and Wellness Workshop.
*For more Information or to Register, visit www.biztimes.com/fit
Fittest Exec’s Presented by: BizTimesMedia
Sponsored by: Wisconsin Athletic Club, Anthem Blue Cross/Blue Shield,
and M3 Insurance Solutions for Business
Program Partners: Froedtert Health – Workforce Health and The Wellness Council of Wisconsin
For results and details on this year’s competition, visit thewac.com/fittestexecs.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
25
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The Milwaukee Athletic Club features some of the finest dining, guestroom, social events and networking
opportunities available anywhere in the city…like the upcoming Beyond the Buzz breakfast presentation
by Sara Meaney, Partner and Vice President of PR and social media at Hanson Dodge Creative.
To find out how to become a MAC Social Member, see WAC Member Services or visit thewac.com
and click on the M/W logo. You’ll also find valuable information on member benefits, upcoming events,
contact information, and a helpful F.A.Q. WAC and MAC…brilliant!
You’re invited! Mark your calendars and join us at the MAC…
Squash Social
Monday, September 19 • 3:30 - 7pm
Fee: $25 MAC and WAC members | $35 Guests
Price includes snacks, beverages and prizes
To enter, email [email protected] with your age,
division (2.0-6.0) and preferred playing time.
Badger/Packer Ticket & Transportation
Packages
Badger non-conference game tickets and Packer preseason game tickets are available for all WAC members to
purchase as game tickets only. WAC members who have
MAC social memberships may request Badger Big-10
and Packer regular season all-inclusive ticket packages.
Ticket packages include game ticket, luxury motorcoach
transportation, food and beverage. *Must be a MAC Social
Member to purchase tickets to Big-10 or regular season
games (sold in a packages, not as tickets only).
All WAC members who sign up for a MAC Social
Membership in September will be entered into a
drawing for a pair of ticket packages to a November
Badger or Packer game, a $400 value. For details,
visit www.macwi.org or call 414.274.0622
26
Beyond the Buzz
Understanding the hallmarks of the successful use of social media
for business.
Wednesday, October 19 • 7:30am
Business has always been a social endeavor. We do business
with people and brands we like and/or trust. The emergence
of online communication platforms, aka social media, hasn’t
changed the drivers of business success, but it has changed
how businesses can interact with their potential customers. So
what differentiates successful social media programs from those
that fall flat? Sara Meaney, partner and vice president of PR and
social media at Hanson Dodge Creative, will talk us through the
variety of uses of online communication platforms. All WAC members are invited to attend.
Fee: $20 per person (includes breakfast and presentation)
Reservations required – credit card taken in advance
414.273.4120 or [email protected]
Book Your Holiday Party at the MAC
Tis the season to book your holiday party at the MAC. Our
Clubhouse gets decked out for the holidays and Chef Zac and his
culinary team create festive menus for all kinds of small groups. We’d love to have you celebrate at the Milwaukee Athletic Club. 414.273.4100 or [email protected]
kid’s clubhouse
greenfield kid's C lu b h o u se Family S naps h ot
Meet the Andersons…
Chuck, Laurie, Lydia, Davis, Chase and Carly
Top Row: Chuck, Laurie & Davis Bottom Row: Chase, Carly & Lydia
Parent’s Night Out
Hey parents! We have an event for you that the kids
won’t want to miss. The Kid’s Clubhouse will be
in charge while you enjoy a night out on the town.
Activities include swimming, crafts, and a delicious
dinner! Watch for details in the clubs on ages, fees,
and sign up…space is limited, so sign up early!
First Friday of Every Month
Art Trooper
Paint your own pottery at North Shore WAC! Art
Trooper will be visiting the Clubhouse every month to
help your little artist create a pottery masterpiece. Your
child's work of art will be taken back to Art Trooper’s
studio to be glazed and then delivered back to the
WAC. Watch for details in the Clubhouse on dates and
times. Space is limited…sign up at the Front Desk.
Fee: $20 per child
Lil' Athletes This class is for 6-9 year old aspiring athletes. Each
week they will be introduced to a different sport with
instruction focusing on basic skills, socialization, game
concepts, and having fun! Minimum enrollment of 5/
maximum of 10. 7-week session starts September 17
and runs through October 29. For more information,
contact Kid’s Clubhouse Director, Jodi Kruse, at
414.321.2500 or [email protected].
Fee: $50 members | $85 non-members
Saturdays • 10am
Kidz N Shape
Kidz in Shape is a Youth Fitness Center located
in the WEST ALLIS CLUB. The fitness center and
designated programs are available at no additional
cost for children listed on a WAC membership.
Monday – Friday • 5–8pm
Saturday • 9am–12:30pm
Sunday • 9am–12 noon
TOT Adventures
This class is designed for toddlers and preschoolers
ages 2 1/2 - 4 years.* Daily classes center around a
weekly theme and include story-time, finger-plays,
art exploration, and skill based games to complement
the theme. This program is designed to promote a
positive attitude and strong social skills, while having
fun and learning at the same time. 7-week session
starts September 12. For more information, contact
Kid’s Clubhouse Director, Jodi Kruse, at 414.321.2500
or [email protected].
Fee: $85 members | $125 non-members
Mondays, Tuesdays, Wednesdays, and Thursdays
9am-1pm
*Must be potty trained to participate.
Reminder…
New Clubhouse Hours begin September 1, 2011…
you’ll find them posted in the Clubhouse or visit
thewac.com/kidsclubhousehours
LOCATION KEY:
West Allis
Waukesha
Hi! My name is Lydia and I have two brothers and one sister. My dad is a Dentist
and my stay-at-home-mom used to be a Nurse at St. Francis Hospital. Oh…I forgot
to mention the other members of our family - our two black labs, Lucy and Leo. My
mom and dad met in college at UW-Oshkosh. Mom was on the Gymnastics team and
Dad was on the Baseball team…maybe that’s why all of us kids love gymnastics and
baseball…except Carly – she’s still a baby. My brother Davis and I go to Pleasant View
Elementary School. I’m in the 3rd grade and Davis is in Kindergarten. Chase goes to
Greendale Playschool/preschool and Carly hangs out with mom at home. As a family,
we love boating and camping and going out to eat…Mexican and Italian food is our
favorite! We hang out in the Kid’s Clubhouse while mom works out on the treadmill,
elliptical, or stairmaster. She also runs on the Outdoor Track and likes going to Step
Class. Mom says the favorite part of WAC is the Kid’s Clubhouse because she knows
all of us are well taken care of and the Clubhouse is very clean. As for us kids…I
love helping Jenni and Megan with projects like making copies, Davis likes doing arts
and crafts, Chase loves playing with his clubhouse friend, Owen, and Carly just loves
playing with all the kids. Mom’s right…the clubhouse really does take good care of us!
If you find it hard to get all your holiday shopping
done when your kids are with you, take advantage of
these Kid’s Clubhouse invitations.
WAC Waukesha and Greenfield
Just drop the kids off to play during any regular Kid’s
Clubhouse hours and shop the day away!
Fee: $4/hour/child
Friday, November 25 – Friday, December 23
WAC West Allis and North Shore
Enjoy your day while the children play in the Kid’s
Clubhouse. Drop your kids off with a packed lunch
and do some stress-free shopping.
Fee: $20 per child | $50 for 3 children
Friday, November 25 • 9:30am – 1pm
Wauwatosa
Downtown
Join us for a Ghoulishly good time! Kids will be
showing off their costumes, trick-or-treating through
the club and enjoying a spooktacular line-up of fun
activities. Watch for details in the Clubhouse.
Sundaes with Santa
Santa Claus is coming to town and he’s bringing ice
cream! Come build your own sundae, get a picture
with Santa and a special gift. Watch for details in the
Clubhouse.
TH E M E S …
September
Kid Free Holiday Shopping
Opportunities!
Greenfield
Halloween Party
North Shore
Red and yellow and pink and green, purple and
orange and blue….you could sing a rainbow, sing
a rainbow, sing a rainbow, too! This month we will
enjoy coloring, singing and learning about colors and
Rainbows! Join us in the Kid’s Clubhouse for all the
colorful fun!
October
From treasure hunts to tea parties, our little Pirates
and Princesses will enjoy the month long adventure
in the Kid’s Clubhouse. Children are encouraged to
wear pirate and princess costumes throughout the
month….arghhh!
November
Throughout the month of November we’ll be taking
a look back at Disney Classics like Peter Pan,
Cinderella, Snow White, Bambi and many more. Enjoy
fun stories, movies, activities and a magical time.
December
We’re going tropical in December! Warm up in the
Kid’s Clubhouse with fun in the sun activities, crafts
and snacks, and take a break from the cold. Join us
for a Tropical Escape!
All WAC locations
mac Milwaukee Athletic Club
27
making a
Difference
October is Breast Cancer Awareness Month!
SIXTH ANNUAL TRES LOCOS
Racquet for the Cure
Join us in the fight against breast cancer at the sixth annual
Tres Locos “Racquet for the Cure” to be held on October 1,
2011. The Wisconsin Athletic Club has once again generously
donated the West Allis location to host the Women’s
Racquetball Tournament. Over the last five years, you have
helped raise over $89,000 for the Milwaukee Affiliate of Susan
G. Komen for the Cure, a breast cancer foundation. With
your support we help fund local programs for breast cancer
awareness, screening, treatment and research.
This Singles and Doubles Women’s Tournament welcomes
all levels, from open to novice players. There is a division
for everyone to play in, even if you have never played
racquetball before. Check the entry form at the front
desk for more information and to sign up. The Women’s
Tournament is only part of the RFTC event. There will be a
silent auction and raffle for everyone! The descriptions of
the auction items will be available for viewing and bidding
beginning Monday, September 26 through October 1 at 7
pm, at the WAC-West Allis. Last year there were over 100
items in the silent auction and raffle. Bid high and bid often
to make a difference.
We need your help and participation to make this a
success. Everyone is invited! You can take part in the
silent auction, the raffle, the tournament (by playing
or cheering on your friends), and by joining us for the
Saturday night celebration party. Watch for details in the
clubs about supporting this cause throughout October.
For more information about donating items to the silent
auction/raffle, volunteering, and sponsorship opportunities,
please contact Linda Covault at 262-751-7034 or Penny
Kroening at 414.327.5944. Contact Jamie DeFouw at
[email protected] for tournament information. RFTC
is a 401(c)(3) organization. Donations are tax deductible.
Please consider donating to this important cause. Thank
you for your support and see you in October.
28
~ The Racquet for the Cure Committee
Dance for the Cure!
Get your groove on and join WAC Tosa
as they raise heart rates and funds to
benefit breast cancer. Join the fun and
dance, dance, dance!*
Saturday, October 8 • 5 – 6pm
ZUMBA for the Cure!
Ditch the workout and join the party
for a great cause! Join your favorite
North Shore Zumba Instructors for this
fabulously fun workout.*
Saturday, October 8 • 2:30 - 4pm
* Watch for details in the clubs and sign
up early to reserve your spot!
Fee: $10 at the door…additional donations
gratefully accepted! Proceeds donated to
the Susan G. Komen Foundation
4th Annual Iron Butt
for Cancer
Join Ben Blint for his 4th Annual Iron
Butt for Cancer to raise money for the
Greater Milwaukee Racquet for the Cure
with proceeds donated to the Susan G.
Komen Foundation. This year will be a
little different…we need YOU to help
Ben ride through a 24-hour time period!
Sign up to ride 2-hour blocks and
help raise money for this great cause.
Donations and sign up accepted at WAC
West Allis. Event starts September 22
at 6pm and ends September 23 at 6
pm with a great celebration to follow!
Contact Ben Blint, WAC West Allis, at
414.321.2500 or [email protected].
Begins September 22 • 6pm
Calling all SINGLES!
Ladies and Gentlemen it’s your lucky night! WAC Waukesha is having an Auction with all
proceeds donated to the Susan G. Komen
Foundation. There will be no shortage of
men and women to pick from…all ages, all
types, all looking for a date. Come dressed
to impress! Food and beverages will be
available for purchase. Don’t miss this
night of fun and listen up, High Rollers…
the highest bidders will receive a one-hour
workout with their prize! Saturday, October 8 • 8pm
Challenge for the
Cause
Join us for our annual "Challenge
for the Cause " to help raise money
for the Ovarian Cancer Alliance.
For a minimum contribution of $5,
participants will be put through a
fitness challenge like no other by
WAC West Allis Fitness staff. Take
our challenge and help a great
cause! Event includes snacks and a
raffle for some very cool prizes.
Monday, October 10 • 5:30pm
Autumn Auction
Join us for our Second Annual
Autumn Auction! This year all
proceeds will be donated to the
Arthritis Foundation. Festivities
include music, complimentary food
and beverages, a raffle, and a silent
auction. A fun night for a great cause!
Thursday, November 10 • 6 – 8pm
Ronald McDonald
House Toy Drive
Join us in supporting Ronald
McDonald House to help families in
need. They believe that when you
change a child’s life, you change
a family’s, which can change a
community, and ultimately, the world.
Every Ronald McDonald House tries
to stay stocked with toys and all the
essentials of home for the children
and families staying there. Because
they serve so many children and
families, only new toys can be
accepted. We will be collecting toys
to donate all through the month of
December. Make a difference right
here in our community by donating:
• Board games
• Stuffed animals and dolls
• Books for various reading levels/ages
• Puzzles
• Video games – rated E
• Movies – rated G
• Balls and outdoor games
Watch for collection bins in
all WAC clubs!
get more fitness, nutrition and club information at www.thewac.com
Blood Center Drives
Help save a life by donating the vital
gift of blood to the Blood Center of
Wisconsin. Whether your donation goes
to a father having heart surgery, a child
undergoing chemotherapy treatments, or
a mother experience complications during
birth, you can be sure that you have an
impact on the local blood supply. We
make donating easy and convenient…
mark your calendars for these dates to
donate at WAC Wauwatosa:
September 23 • 9am–1pm
November 18 • 9am–1pm
Tosa Cares Food Pantry
Help build a stronger community by
donating to our local food pantry, Tosa
Cares. Watch for info in the club on
requested items for donation and look in
your pantry to help fill Tosa Cares’. Your
welcome donation can be dropped in the
collection barrel located in the front foyer
of WAC Tosa.
Climbing for a Cure
47 Floors, 94 Flights,
1,034 Steps~Straight Up!
The Cystic Fibrosis Foundation is proud
to announce its 22nd year of “going
vertical” to defeat cystic fibrosis (CF).
Climbing for a Cure is will be held at the
US Bank Building - the tallest building
in Milwaukee! Reach the top and enjoy
amazing views of Downtown Milwaukee
before heading down to our post-climb
celebration, complete with food, drinks,
entertainment, and awards! Climbing
for a Cure is a pledge-based event with
each participant donating and/or raising
a minimum of $50 to participate. Join the
fight and climb with WAC Downtown’s
team…watch for details in the club! For
more information and complete event
details, contact Julie Brzostowicz at
800.472.7720 or email jbrzostowicz@
cff.org.
When: Thursday, November 17 • 5:30 - 9pm
Where: US Bank Building
777 E. Wisconsin Avenue, Milwaukee
LOCATION KEY:
West Allis
Waukesha
Thank you…
you make a big difference in our clubs!
Meet Bill Jonas
WAC West Allis and Waukesha
Married 44 years to Barbara
Has two children, Geoffrey and Jennifer
Graduated from MSOE with a Mechanical Engineering Degree followed by a
career as a Quality Assurance Manager
Joined the “Racquet Club” with wife, Barbara, in 1977
Started working part-time at the WAC West Allis Front Desk in 2003
Bill currently performs maintenance work for both West Allis and Waukesha clubs.
My Story…
I was introduced to racquetball by a co-worker in 1976. I enjoyed the game so
much that I joined the club and started playing in a league (2.5 levels). I had a
hard time hitting the ball, but kept on trying. I took some lessons and kept playing
for the next thirty-some years…advancing to 4.5 level play. I still can’t wait to get
on the court! To keep the ticker in good shape, I also work out doing cardio.
What is your Chief characteristic? Jack of all trades.
What do you appreciate in your friends?
Honesty and a sense of humor.
What is your idea of happiness?
Being in good health and surrounded by friends.
Who are your heroes in fiction? Mickey Mouse.
Who are your heroes in life?
My dad, father–in-law, and brother–in-law.
What natural talent would you like to be gifted with?
I would like to be able to sing.
What is your favorite motto? Be Prepared
…Don’t we know it! Thanks, Bill
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
25
9
Food
thought
for
It’s a food almost everyone loves and most of us eat,
although many people think they should avoid it. It
is, after all, a high carbohydrate food that contains
gluten. Is pasta healthy? Is it fattening? What are
the healthiest sauces to use with it? Let’s take a
closer look at one of America’s favorite foods.
Pasta is typically made from wheat, although most
grocery stores now offer types that contain no wheat
at all, providing a gluten-free alternative. In addition
to multi-grain varieties, the assortment of shapes and
sizes is amazing! Experimenting with these can be
fun, particularly if children are involved.
Pasta: Health and
Weight-Related Factors
Low-carb diet plans are back in vogue, and for
some, a low-carb lifestyle combined with regular
exercise can improve heart health and blood sugar
control. This causes many people to steer clear
of pasta. While pasta is a high carbohydrate food
and is broken down to glucose during digestion,
In the Kitchen
with
Kim
Are you looking for a quick way to
make a healthy pasta dish? Try Kim’s
recipe for Pasta Aglio e Olio (Pasta
with Garlic and Olive Oil).
It combines the healthy benefits of olive
oil and garlic, and it couldn’t be easier!
pasta!
Ahhh. . .
the blood sugar effect is moderate. In fact, most
pasta has a glycemic index between 30 and 50,
which is lower than most other starchy carbohydrate
foods. (Glycemic index is a measure of the blood
sugar effect of different foods, ranging from 0 to
100, with 100 being the largest effect.) This makes
pasta a great energy source. It provides fuel for
muscles and allows the brain to function well, since
glucose is the brain’s fuel of choice. Along with the
energy pasta contains, it is also a great source of
B vitamins. Whether or not pasta will add to your
waistline is determined by how much of it you eat! It
provides about 220 calories for an average 2 ounce
portion (dry weight). That can fit into most eating
plans without a problem.
Pasta Sauces:
What’s Healthiest?
The type of sauce that tops your pasta can affect
your weight more than the pasta itself. Tomatobased sauces are among the lowest calorie options
Spaghetti Aglio
and have the added benefit of cancer-preventive
lycopenes. Sauces containing cream and butter will
add extra calories along with saturated fats. New
research indicates that saturated fats may not be as
unhealthy as we once thought, but when we replace
them with healthier oils, olive oil in particular, we may
reduce our risk of heart disease. Olive oil is relatively
high in calories, but it provides added heart-healthy
benefits when compared with butter and cream which
make it a good choice for both pasta sauces and
as a bread dip. Add flavorings and vegetables for a
flavorful pasta sauce that has all the benefits of this
oil’s monounsaturated fatty acids and antioxidants.
Research indicates it may improve cholesterol levels
and blood pressure, reduce inflammation, and make
blood vessels healthier. To get the greatest health
benefit from your olive oil, choose extra virgin or
virgin varieties. The term “virgin” in this case refers
to oil produced by simply pressing the olives, without
the use of any chemicals. Extra virgin has a better
taste than virgin, making it a better overall choice for
sauces and bread dips.
e Olio
2 tablespoons extra
-virgin olive oil
¼ teaspoon dried
oregano
4 large garlic clove
s, minced
8 ounces uncooked
spaghetti
½ cup fat-free, less
-sodium chicken br
oth
2 tablespoons min
ced fresh parsley
Heat the olive oil in
a medium skillet.
Add the garlic and
garlic is fragrant,
oregano and cook
but not browned (ab
until the
out 30 seconds).
package directions
Cook spaghetti ac
. Drain. Return to
cording to
pot. Stir in the ga
over medium heat
rlic mixture and br
4 minutes or until
oth. Cook
broth is absorbed
parsley. Yield: 4
, stirring constantly
servings (serving
. Stir in
size: 1 cup)
Calories 278, Fat
7.7g (1g sat.), Prote
in
Now
7.9g, Carb 43.7g,
Stay healthy…Ciao!
*Watch Kim put this recipe together in the fabulous kitchen of Ristorante Bartolotta!
Fiber 1.5g, Iron 2.4
g, Sodium 66mg
S howing!
Video lineup. . .
30
Visit thewac.com/ kitchen to view the video.
E
nutrition
Nutrition Seminars
All seminars are one hour in length and
complimentary for members and non-members.
Please register at the front desk.
Weight loss does not have to be so confusing! You
need good information and a positive, confident
attitude. Kim will help you streamline the process by
giving you reliable facts and tools to enhance your
efforts. This is a great way to learn the basics and
freshen up your approach!
Thursday, September 29 • 6:15pm
Nutrition Made Easy:
Basic Healthy Eating
BodyBudget
Nutrition Fast Facts
Weight Loss Basics:
10 Tips and More!
This is your opportunity to catch up on the latest
in nutrition! Should we all be cutting carbs? How
about fats - do we need them? How much protein is
enough? Join Kim for an update on healthy eating for
disease prevention and weight control.
Wednesday, October 5 • 11:45am
Monday, November 7 • 10:30am
Thursday, October 13 • 6pm
Do you have questions about nutrition you would
like answered? Maybe you would like a little advice
about your eating plan. This is the perfect time to
take advantage of Kim’s experience to help you
improve your eating. Come anytime during the hourlong session for answers in a relaxed setting.
Tuesday, October 25 • noon
Eating on the Run
Everyone seems to be in a hurry these days! Healthy
eating usually takes a back seat to other priorities,
and your health can suffer. If this sounds like you,
this seminar can help! You will learn easy shortcuts
to cooking healthy meals, as well as learning some
tips for better choices when you have to eat on the
road.
Monday, October 17 • 10:30am
Wednesday, October 19 • 5pm
This is a group weight loss program that can help
you see results! WAC’s BodyBudget program
uses a plan developed by Registered Dietitian Kim
Flannery, WAC Nutrition Director. Appropriately
named, the plan is based on a budget concept
and emphasizes personal choice and lifestyle
changes for a manageable and sustainable weight
loss . . . with a healthy dose of motivation to make
it happen!
Fee: $30/month members | $60/month nonmembers
Tuesdays  6pm and Wednesdays  10am
(Classes held in WAC Business Office Conference Room)
Thursdays • 10:30am & Saturdays • 10:30am
beginning in Fall
Wednesdays • 6pm
Drop in anytime for a complimentary BodyBudget
meeting at any of the group locations…give it a try!
Meet Sara Caracci
WAC Member Since 1996
WAC Trainer: Nicole Ford, WAC Greenfield
WAC Activities: BodyBudget with Nutrition
Director Kim Flannery, OutFitt, Lose It, Hip Hop
with Stephanie at the Waukesha club, and any
dance class – will try anything once!
Single, shares her apartment with a very sassy cat, Franklin
Works at the WAC Business Office
Likes photography, dancing, and baseball
Milestones and Successes…
• Strapless dresses and tops!
• Reducing my body fat percentage
• Losing 4” off my waist (6” overall)
• Seeing my heart rate drop from 70 to 56
• An impressive “sit and reach” test improvement... being much more flexible than when I started!
What’s Next?
Look out - I’m just getting started! I want to
participate in a 5K event and run a 7 minute mile.
Enthusiasm
What is your chief characteristic?
I have a positive, optimistic attitude.
Who are your heroes in life?
My friend, Claire, who wants to save the world
and accepts everyone
What is your favorite motto?
Be your best self.
To read Sara’s full story, visit thewac.com/sara
Kim Flannery
Sara Caracci
Nicole Ford
31
PRSRT STD
Auto
U.S. POSTAGE PAID
Waukesha, WI
Permit No. 146
Wisconsin Athletic Club
10840 W. Rogers Street
West Allis, WI 53227
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