WAC
the
Fall | Winter 2013
Magazine of the Wisconsin Athletic Club
The FRIENDS Edition
ho l i d a y hou r s
La b o r Day W e e k e n d
Saturday, August 31 • 6:30am-4pm
(West Allis Club still open from Friday)
Sunday, September 1 • 6:30am-4pm
Labor Day
Monday, September 2 • 6:30am-2pm*
(West Allis Club re-opens September 3 at 4am)
Than ksgiving
Thursday, November 28 • 6:30am-2pm**
(West Allis Club still open from Wednesday)
(West Allis Club re-opens November 29 at 4am)
Ch ri stmas Eve
Tuesday, December 24 • 6:30am-2pm**
(West Allis Club still open from Sunday)
C h r i s t m a s Day
Wednesday, December 25 • 6:30am-2pm*
North Shore Only - other clubs closed
(West Allis Club re-opens December 26 at 4am)
N ew Year's Eve
di r e c t ory
West Allis
1939 S. 108th Street
West Allis, WI 53227
414.321.2500 Fax: 414.328.3470
www.facebook.com/thewacwestallis
Club Hours:
Sunday 6am–Saturday 8pm
General Manager: Trish Beatty
Group Fitness Director: Norma Valdez
Corporate Director of Fitness: Craig Hoxie
Fitness Director: Mike Dandridge­
Programming Director: Megan Shemanske­
Front Desk Director: Darin Sense
Fit U Director: Pat Hutchinson
Aquatics Director: Mike Dandridge­
Kid's Clubhouse Director: Jodi Kruse
Kidz In Shape Director: Jodi Kruse
Court Sports Director: Jamie Defouw
Club Pub Director: Jodi Kruse
Community Outreach Director: Michele Giuli
Member Services: Doug, Piper, Tim & Zac
Fitness: Ali, Brent, Chris, Clayton, David, Jackie,
Jamie, Julie, Megan, Michele, Mike, Rick & Ricky
Tuesday, December 31 • 6:30am-4pm**
(West Allis Club still open from Sunday)
N e w Y e a r ' s Day
Wednesday, January 1 • 6:30am-4pm*
(West Allis re-opens January 2 at 4am)
*No Group Fitness or Kid's Clubhouse
**Special Holiday Group Fitness Classes
offered, see schedule. No Kid's Clubhouse
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 19
Non-Member Registration begins: Tuesday, August 20
Classes begin the week of Sunday, September 8
November | December
Registration begins: Monday, October 21
Non-Member Registration begins: Tuesday, October 22
Classes begin the week of Sunday, November 3
January | February
Registration begins: Monday, December 16
Non-Member Registration begins: Tuesday, December 17
Classes begin the week of Sunday, January 5, 2014
Fit Fact
74…
the average number of gallons
of blood the heart
pumps each day
2
Business Office
W a u wa t o s a
8700 W. Watertown Plank Road
Wauwatosa, WI 53226
414.443.5000 Fax: 414.443.5007
www.facebook.com/thewacwauwatosa
Club Hours:
Monday–Thursday 4am-midnight, Friday 4am–9pm
Saturday & Sunday 6:30am-7pm
General Manager: Deb Orr
Fitness Director: Brian Hyland
Group Fitness/Programming Director: Sandy
Jeremy
Front Desk Director: Angie Thieme-House
Fit U Director: John Torres
Aquatics/Events Director: Emily Madsen
Kid’s Clubhouse Director: Tracy Schultz
Court Sports Director: Mark Baumhardt
Community Outreach Director: Shawn Lukach
Member Services: Eric, John, Kristin & Shawn
Fitness: Alicia, Angie, Ashley, Craig, Dan, Darcie,
David, Dawnkristi, Erin, Karina, Karl, Katelyn, Kaz,
Jeremy, John D., John T., Jordan F., Jordan P.,
Justin, Leanne, Matt, Scott, Shem, Steve & Travis
Massage Therapists: Andrea, Annie, Dominique,
Holly, Lisa, Mark & Michelle
Waukesha
1530 E. Moreland Blvd.
Waukesha, WI 53186
262.544.4111 Fax: 262.548.8244
www.facebook.com/thewacwaukesha
Downtown
411 E. Wisconsin Avenue 6th Floor
Milwaukee, WI 53202
414.212.2000 Fax: 414.212.2007
www.facebook.com/thewacdowntown
Club Hours:
Monday–Friday 4am-11pm
Saturday & Sunday 6am-8pm
General Manager: Molly Anderson
Fitness Director: Andy Alberts
Group Fitness Director: Renee Salamone
Programming Director: Kathy Delker
Front Desk Director: Mitch Laue
Aquatics Director: Jan Boberschmidt
Kid’s Clubhouse Director: Renee Salamone
Court Sports Director: Mitch Laue
Member Services: Arlene, Jeff & Mitch
Fitness: Aaron, Adam, Amanda, Andy, Jan,
Jeni, Kathy, Kelly, Nate, Renee, Terra & Yoshi
Club Hours:
Monday-Thursday 5am-10pm , Friday 5am-9pm
Saturday & Sunday 6:30am-7pm
Greenfield
5020 S. 110th Street
Greenfield, WI 53228
414.427.6500 Fax: 414.427.6507
www.facebook.com/thewacgreenfield
North Shore
7601 N. Port Washington Road
Glendale, WI 53217
414.228.2800 Fax: 414.228.2809
www.facebook.com/thewacnorthshore
Club Hours:
Monday-Thursday 4:30am-10pm
Friday 4:30am-9pm
Saturday & Sunday 6am-7pm
General Manager: Molly Anderson
Fitness Director: Pam Muellenbach
Programming Director: Nicole Ford
Group Fitness Director: Jana Uebele
Front Desk Director: Seth Harrison
Fit U Director: Emily Lopez
Massage Director: Pam Muellenbach
Aquatics Director: Nicole Ford
Kid’s Clubhouse Director: Jenni Stremcha
Member Services: Lindsay, Randy and Kevin
Fitness: Aaron, Correen, Don, Laura,
Nicole, Peter, Rick, Shannon, Shelly & Troy
Massage Director: Pam Muellenbach
Massage Therapists: Angela, Kelly, Natalia,
Rachel & Steve
Club Hours:
Monday-Thursday 5am-10pm, Friday 5am-9pm
Saturday & Sunday 6:30am-7pm
10840 W. Rogers Street
West Allis, WI 53227
General Manager: Derek Deprey
Fitness Director: Christopher Baca
Group Fitness Director: Jason Kaprelian
Service Director: Joe Behrendt
Fit U Director: Kelly Bjornstad
Massage Director: Tim Farrell
Community Outreach Director: Lauren Senour
Member Services: Dan, Kelly S., Lauren
Fitness: Adley, Al, Alex, Amanda, Anthony, Eric,
Hubie, Jason, Jeff, Jess, Kaitlin, Kristen, Kristi, Mike,
Sam, Sarah, Sonya, Stu & Tony
Massage Therapists: Anne, Katherine, Kathy & Tim
General Manager: Derek Deprey
Fitness Director: Nikki Wille
Group Fitness | Events Director: Sarah Bromann
Service Director: Alan Markos
Fit U Director: Rachel Deprey
Kid’s Clubhouse Director: Becky Krueger
Sports Director: David Jaw
Aquatics Director: Sara Brugman
Massage Director: Tim Farrell
Member Services: David, Kristen, Matt & Sara
Fitness: Adam P, Adam W, Alan, Alex, Andrea,
Brooke, Chris, Craig, David, Erin, Gary, Greg, Janet,
Jay, Jen S, Kara, Leanne, Mike L., Morghan, Nikki,
Rachael & Sam
Massage Therapists: Ana, AnnMarie, Jana, Jeff,
Maura & Tim
414.328.1300
Select photography provided by Mike Krukowski, www.mikekrukowski.com
Fax: 414.328.2640
the
o
m
e
m
WAC
Volume 13, Number 3 • Fall | Winter 2013
in th is iss u e:
to member s
Group Fitness
Fitness7
FRIENDS
We have a saying that goes something like, “you might
skip a date with a treadmill, but you won’t no-show a
friend.” It dates back to the first club we opened and a
founding principle: operate clubs that we would want
to belong to. That meant our friends would be there.
Many of those early friendships are still thriving and
many new ones are beginning to taking shape. We have
time-tested proof that shared interests and common
goals can spark a friendship almost anywhere…on a
racquetball court, in a Zumba Class, crossing the finish
line of an event, while suspended from TRX straps,
around the pool, or around a table enjoying a beverage
and chatting about well…just about anything. Before
you know it, someone is making a difference in your life
and you have the opportunity to do the same. It makes
WAC a terrific place to hang out. We know—we’ve been
doing it for over 37 years.
That’s why we can’t wait to open our 7th location later
this year and extend our hand in friendship to the
community of Menomonee Falls. More clubs, more
friends…life is good!
"I have learned that to be
with those I like is enough."
– Walt Whitman
Keith
LOCATION KEY:
Ray
West Allis
Waukesha
Chez
Greenfield
Wauwatosa
4
Just Dance 10
Gym Toys
11
Boot Camp Buddies
12
Competitive Friends 13
Married Friends 14
Groove Friends
15
Lifelong Friends
17
Get Social 18
Massage20
Working Well
21
WAC•tivity
22
Just Add Water
23
Making A Difference
24
MAC/WAC Advantage
25
Court Sports
26
Kid's Clubhouse
28
Food for Thought
31
Now
S howing!
Video lineup. . .
Visit our video library at www.thewac.com/youtube
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
3
g rou p f i t n e s s
bodyworks
Barre Burner
Transform your body with this workout
that incorporates barre method training
principles with a variety of exercises that
will lengthen, tone, and sculpt your body
like no other class. Discover the secrets
to a long, lean dancer body without
feeling like you have two left feet!
Fee: $50 member | $85 non-member
Mondays • 9am
Saturdays • 8:30am
Mondays • 9:30am
cardio
Sports Circuit
This class incorporates plyometrics,
agility and anaerobic exercises to give
you a great cross training program. From
circuit training to skills and drills, this
course has it all!
Fee: $50 member | $85 non-member
Wednesdays • 6-7pm
Intensanity
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 is not just one type of
workout, but rather 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 member | $85 non-member
Fridays • 9:30am
Speed
Light up your aerobic workout by alternating speed in the pool and on land. Push
your aerobic capacity to the next level.
Tag team swimming and running to build
your endurance and move your anaerobic
threshold. Take home a speed workout
each week and see how far you progress
in one session! Speed walkers welcome.
For more information, contact Nicole at
[email protected]
Fee: $50 member | $85 non-member
Tuesdays • 5:20am
4
kickbox martial ar
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 that leads
into timed sets of body weight exercises
like sprints, push-ups, and squat jumps
performed in 20-second intervals of allout intensity. Then there are 10-second
recovery periods and a well-deserved
cool down to conclude. Expect to be
progressively challenged as you push to
the next level of intensity.
Fee: $50 member | $85 non-member
Mondays • 7pm
Tuesdays • 5:30pm
Fridays • 5am
Thursdays • 5:30pm
Mondays & Wednesdays • 5:30pm
cycle
Yoga/Spin
Spin and Yoga unite in this head-to-toe
workout. Challenge yourself on and off the
bike, improving your range of motion as
well as building strength. Boost your cardio
endurance in our intense cycling workout
followed by relaxing Yoga. Push yourself
with this challenging workout!
Fee: $50 member | $85 non-member
Sundays • 5:30pm
InstructorTraining
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.
Pilates Wednesdays • 7-9pm
September 11 - October 30
Water Fridays • 11am-1pm
September 13 - November 1
Contact Julie Crowley for details at
414.328.2641 ext. 112 or [email protected]
Fee: $50 member | $85 non-member
Knockout
Unleash your inner Rocky! In this class you
will be guided by a certified trainer through
a high intensity circuit of boxing techniques
incorporating individual stations of cardio
and strength. You will develop and increase
fitness stamina, agility and strength. Boxing
gloves required.
Fee: $50 member | $85 non-member
Thursdays • 6:30pm
mind body
PiYo
Join us for a perfect blend of Pilates,
Yoga, sports stretch, dance stretch and
athletics that will help you burn calories
and build muscle. The dynamic blend
of movement from one pose to another
increases strength, balance and agility,
while being easy on the mind and joints
for both men and women. Transform your
body and exhilarate your mind!
Fee: $50 member | $85 non-member
Mondays • 6pm
Wednesdays • 9:30am
Lunchtime Yoga Renewal
This 60-minute lunchtime class includes
strengthening postures and vinyasa
flow with mindful attention to technique
and alignment. Beyond the physical
movement, you will enjoy a short
meditation to support detoxification and
stress reduction. This class will leave
you feeling strong, open and renewed
– helping you move back into your day
with balance. All levels are welcome;
we will provide modifications to address
limitations or concerns.
Fee: $50 member | $85 non-member
Wednesdays
12pm
Fit Fact
2 to 4 qts…
the amount of fluid individuals
can lose during heavy exercise
like group cycling
get more fitness, nutrition and club information at www.thewac.com
Flirtatious Friday Affair
Ladies, if you’re looking for a night of some FLIRTY fun,
we have an event for you! Gather your girlfriends and get
ready to have a SASSY good time! The night includes one
full hour of Flirty Girl Fitness followed by a RELAXING
massage, wine and appetizers.
Fee: $15 member | $20 non-member
Friday, September 20 • 6:30pm
Friday, November 15 • 6:30pm
Sunset Yoga
Bask in the beauty of twilight as we practice Restorative
yoga under the late summer sky. Unwind in our tiki lit area
and melt into the evening with complete relaxation. Join us
afterwards for wine and light snacks. Bring your friends! All
levels welcome.
Fee $15 member | $20 non-member
Thursday, September 5 • 7pm
DJ Hip Hop Spin
Join our live DJ and us for a fun-filled, disco ball evening
in the large gym! Hop on a spin bike or hip-hop your way
to live tunes with our fabulous Instructors. Stick around
for “Happy Hour” beverages and snacks. Get your groove
on…and bring a friend!
Fee: $15 member | $20 non-member
Friday, October 18 • 6pm
Try-It Weeks
Take a sneak preview at our upcoming Specialty Classes,
Advanced Training, and introductory classes. Check the
club for more details. Try something new!
Complimentary
Try-It Weeks: October 27–November 2
December 29–January 4, 2014
events
Maintain Don’t Gain
Maintain Don’t Gain is a complimentary seven-week, selfdirected program designed to help you maintain your weight
this holiday season. Through this program, we will help you
avoid the cumulative effects of gradual weight gain. A raffle
prize drawing will take place at the end of the program. The
more raffle ticket challenges you complete, the better your
chances of winning a prize and maintaining your weight!
Complimentary
November 25 - January 10
Sign Up: November 2 - November 20
5th Annual Turkey Trot
Get a jump on your Thanksgiving calorie intake! Bring the
family and join the fun at the 5th Annual Turkey Trot 5K Walk/
Run through the neighborhood surrounding the Waukesha
club. Sign up at the Front Desk.
Complimentary
Thanksgiving Thursday, November 28
Thanksgiving Guiltbusters
Join us on Thanksgiving Day for this WAC tradition and get a
jump on your holiday festivities by stepping up the workout
and dialing down the guilt. Watch for your club’s roster of
complimentary classes and sign up details. Have your turkey
and eat it, too!
Complimentary
Thanksgiving Thursday, November 28
A WAC Classic…
SUPER SATURDAY
Don’t miss out on your chance to win a coveted
Superman t-shirt as we showcase a variety of Group
Fitness classes and Fitness demonstrations featuring our
“super” talented Instructors and Trainers. Be adventurous
and try that new class or activity you’ve been thinking
about. Join us for all the fun and don’t forget to bring a
friend!
Complimentary
Saturday, November 2
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
5
lNIGHT
ate
West Allis Programming
Cardio Circuit
Mondays • 11pm-12am
Wednesdays • 9:10-10:10pm
Get plugged into this circuit
format class. There's no tricky
choreography, just challenging and
fun stations featuring cardio, muscle
conditioning and balance training
exercises.
Interval
Mondays • 12-1am
Tuesdays • 12-1am
Wednesdays • 12:30-1:30am
Interval involves alternating short
bursts of intense activity with active
recovery. This efficient training
method can help you increase your
intensity without burning yourself
out.
Ringside
Tuesdays • 9-10pm
This great cardio class uses bags
and boxing gloves. Learn bag skills
and boost your agility, strength and
flexibility.
Cardio Mix
Tuesdays • 10:05-11:05pm
This class blends a variety of cardio
formats (step, kick, dance) with
sculpting for a dynamic, calorieburning workout.
Spin
Wednesdays • 11pm-12am
Thursdays • 12-1am
This group cycling class uses
specially designed bikes and is set
to music for mood and motivation.
Instructors use motivation, sports
psychology and cycling techniques
to create a journey for the mind as
well the body.
For more information about Late
Night programming, please contact
Norma at 414.321.2500 or nvaldez@
thewac.com
Looking for something special to
give to that special someone?
Here’s a gift that fits all sizes,
won’t be returned, and will be
appreciated beyond the occasion
– whether it’s a birthday, holiday,
congratulations, or ‘just because’…
Give the
Gift of Good
Health!
Gift Cards can be purchased
in any amount for…
Membership
Personal Training
Lessons
Programs
Specialty & Advanced Training
Classes
Massage
WAC Gear and Pro Shop Items
Available at all WAC Club Locations.
Fit Fact
Water…
is the best fluid replacement for
workouts less than 1 hour because
it leaves the digestive system and
enters the tissue faster
6
get more fitness, nutrition and club information at www.thewac.com
TRAINING
corner
Lat
flexible
By Brian Hyland
WAC Wauwatosa Fitness Director
Friends
Partner Stretch
Did you
know that
stretching
with a partner
can be more
effective than
stretching
alone? Not
only will
you be less
likely to skip
it at the
end of your
workout, but
it will open
the door to
Hamstring
stretches that
are difficult
to do on your own. Try this simple, effective stretching routine
with your workout buddy after your next workout.
●
Groin
Hip – focus on taking the shin towards the chest. Take it slow at first; you are looking for a stretch in the back pocket of that leg. If you feel
any discomfort in the knee stop the stretch.
Each stretch should be held for 10-30 seconds at the
point of discomfort—but not pain—for 2-3 reps. Then let
the muscle relax between reps. It takes a few times to get
to know how the muscle feels when it gets pulled tight
so effective communication is key to partner stretching;
make sure you talk to each other during the stretch.
For more information on the many benefits of stretching,
ask any WAC Fitness Director or Personal Trainer. If
you’re interested in a great stretching experience, check
out WAC’s “Pro Stretch” personal training session.
● Hamstring – focus on keeping the knee with a very slight bend, toes pulled towards knee lightly and lay other leg flat on floor.
● Lat – lean weight back into heals and tuck your head between your arms.
● Groin – allow the weight of your legs to pull your knees towards the floor and let your partner slowly pull your chest towards them.
Hip
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
7
Personal
Trainer
Development
Program
Have you ever thought of becoming a
personal trainer? Join WAC Greenfield
Fitness Director, Pam Muellenbach, and learn
how to conduct sessions that include cardio,
weightlifting and proper stretching. Find out
how to make your passion a career! Contact
Pam Muellenbach for details at 414.427.6500
or [email protected].
Fee: $50 members | $85 non-members
7-week course begins September 9
Mondays • 6:30-7:30
A dvanced
*Class and Program fees vary based
on length of session and level of Trainer.
Check with your club’s Fitness Staff
or printed schedules for more details
including fees.
Classes
Kettlebell Basics
Kettlebell Basics will teach you the
proper form and function of kettlebell
training. In this 30-minute class,
you will be performing moves that
incorporate total-body stabilization
that will increase strength and burn
calories. The beauty of kettlebell
training is that it is total-body all the
time. This class provides baseline
training and skills for you to advance
to the next kettlebell training level.
Wednesdays • 9am
Advanced Kettlebells
F.Y.I.
Waukesha
Pool Closing for Annual Maintenance
Week of September 1
Court Floor Refinishing
December, between winter and fall leagues
Greenfield
Pool Closed for Annual Maintenance
Week of August 25
Group Fitness Floor Refinishing
Labor Day Weekend and November
Outdoor Pool closing
September/October (weather based)
wauwatosa
WAC Mania Staff Training Inservice
Saturday, September 7
8
Learn new techniques as you perform
multiple exercises in a series to create
a whole-body workout that will burn
calories, sculpt your body, and create
a leaner you. Experience this total
body challenge and get results that
last!
Mondays • 6pm
Wednesdays • 6pm
Foundations
This class integrates strength,
balance and rehab exercises to build
a strong body foundation and a
properly aligned posture. Foundations
will progressively prepare both
newcomers and experienced
exercisers to develop the comfort,
confidence and strength for higherintensity workouts. "A journey of a
thousand miles begins with a single
step." So let's take it!
Saturdays • 10:30-11:15am
P.I.N.K .
P.I.N.K. is more than just a pretty
color; it’s a weight loss program that
brings together the best of fitness and
nutrition to meet the needs of women.
P.I.N.K. incorporates Power, Intensity,
Nutrition, and "Kardio" to give you a
full body makeover from the inside out.
Become a healthier and sexier you!
Wednesdays • 6:30pm
Hard Core
Are you hard core? Get ready for a
class that will push your fitness level to
the limit. This pay-as-you-go class is
designed to fit into your lifestyle without
the commitment. Come as little or as
often as you like. Each class will focus
on a different element of fitness, giving
you an all-around, total-body workout.
Tuesdays • 6:30pm
Fusion
Burn calories and beat boredom with
this high-intensity, small group training
session. This 4-week class fuses
cardio intervals with body sculpting,
flexibility, strength training and balance
work. Your body will be challenged
in different ways by incorporating a
variety of disciplines including yoga,
pilates, boot camp, cardio bursts,
boxing and more. Fusion is the perfect
class for people with busy schedules
looking for fast and effective workouts.
Fridays • 5:30-6:30am
Fusion Xpress
This class fuses kettlebells, TRX,
ViPR, battle ropes and the track. Your
body will be challenged in different
ways by incorporating a variety of
advanced gym toys. Fusion Xpress
is the perfect class for people with
busy schedules looking for fast and
effective workouts.
Wednesdays • 5:30pm
get more fitness, nutrition and club information at www.thewac.com
dvanced
Holiday Boot Camp
With summer in the rear view mirror
and the holidays right around the
corner, now is the time to avoid that
weight gain that seems inevitable this
time of year. Our boot camps have seen
great results, and this one will help you
keep the weight off and get a head
start on your New Year’s resolution.
Sign up today and let us give you the
body you’ve always dreamed of. Bonus!
The individual that loses the most
will win a little extra holiday spending
money. Watch for details in the club.
Mondays • 6:30pm
Tuesdays • 5:30pm
Tri Faster Train Stronger
The secret to racing faster starts in
the gym. Tri Faster Train Stronger
will help you improve your strength,
power and speed in an action-packed
workout. This class is geared towards
swimmers, runners, cyclists and
triathletes, but anyone who is serious
about maximizing their strength and
fitness is welcome to join the fun.
First Fall Session
Thursdays • 5:45-6:45am
September 26 - October 31
Second Fall Session
Thursdays • 5:45-6:45am
November 7 - December 19 (no class November 28)
TRX
Change the way you train! TRX
(total resistance exercise) training
will challenge your body like never
before to improve strength, balance,
flexibility, and core stability. This
revolutionary group personal training
class uses leveraged bodyweight
exercises on the TRX straps to
transform every skill level and age.
Mondays • 5:30am
Thursdays • 6:15am
Saturdays • 9:30am
Thursdays • 5:30-6:15pm
LOCATION KEY:
West Allis
Waukesha
TRAINING
Become an IRONMAN in ONE Week!
Feel the Burn
Does a 2.4-mile swim, 112-mile bike and a 26.2mile run seem like a lot to finish in 17 hours?
How about one week? Join your fellow athletes
and track your training; see if you have what it
takes to go the distance. Accept our challenge
and become an IronMan…in one week! Sign up
at the Front Desk. Contact Nicole Ford with any
questions [email protected]
Fee: $15 members | $30 non-members
September 15-21
Think your work out is HOT? Join
Fire-Fighter Jen as she takes you
through an intense workout featuring
plyometrics and functional training
techniques using only your body
weight. This class will turn up the
heat and increase your explosive
power, speed and endurance while
blasting calories and toning muscles!
Wednesdays • 9:30-10:30am
in September & November
Tuesdays • 9:30-10:30am
in October & December
State of the Art Calorie
Management System
Program
Check out our new DotFIT program that offers
online fitness, performance and weight loss solutions as well as tracking systems for each. The
WAC provides the console and coaching staff to
assist you in achieving your goals on your terms.
Lose It Challenge
Survive the holidays with our ultimate
12-week Lose It Challenge! Lose It is
a weight loss program that includes
nutrition counseling, group personal
training sessions, a t-shirt and more!
Let our Trainers help you effectively
lose weight, achieve your personal
fitness goals and be accountable to
the most important person…you!
What is the DotFIT Program?
The DotFIT Program is a comprehensive online
fitness and nutrition plan. Using proprietary Fitness Intelligence Technology, the DotFIT Program
walks you through a short series of questions so
you can create a fitness program integrated with
a nutrition plan that is precisely right for you. It’s
flexible, convenient and best of all—it works!
September 23 –
December 16
Info Meetings:
Monday, January 6 • 6pm
Saturday, January 11 • 9am
Wednesday, January 15 • 6:30pm
Fit Fact
The resting metabolic rate (RMR)
accounts for 60-75% of your total
daily energy expenditure. Strength
training is one of the best
things to do to increase
your RMR.
Greenfield
Wauwatosa
Downtown
Don’t guess about your success. Track it with the
Exerspy armband. The Exerspy contains multiple
sensors that measure motion, body heat, skin
temperature, and conductivity. The program uses
your personal body parameters to deliver accurate information on activity, steps, calorie burn
and sleep efficiency. The Exerspy armband is ideal
for weight control because it is able to accurately
interpret lifestyle activities, not just exercise.
Watch for select Advanced Training classes that
include DotFIT online nutrition program!
For program details and a complimentary DotFIT
demonstration, contact Emily Wychgram at
[email protected] or 414.321.2500.
www.thewac.com/dotfit
North Shore
All WAC locations
mac Milwaukee Athletic Club
9
Dance!
Just
By Jana Uebele
WAC Greenfield
Group Fitness Director
Celebrities from shows like So You Think You Can Dance? and
Dancing with the Stars all proclaim how much their bodies have
changed for the better. But let’s be real, the average person
doesn’t have time to dance for hours on end. Good news!
You may be surprised to learn that just an hour or less of
dancing provides not only physical benefits, but
mental boosts as well.
Physical Benefits
■ Strengthens and tones muscles which increases bone strength without hurting
the joints
■
■
■
■
■
Improves balance, stamina, and endurance
Improves flexibility
Increases energy levels
Boosts the immune system
Promotes weight loss
Mental Benefits
■
■
■
■
■
■
Reduces stress and enhances mood
Builds confidence
Improves memory
Diminishes depression
Creates positive relationships because of the social nature of dance
Creates a positive sense of well-being
Dance workouts can give you similar benefits of activities like running or cycling but with more
flexibility (and definitely more fun). Dance can be done by anyone of any age and fitness level.
An average 160-lb person doing rhythmic dance for 30 minutes can burn an estimated 130
calories. For a more intense style of dance like Zumba, that number doubles to a whopping
250 calories in 30 minutes! You don’t need to have moves like Jagger to reap the benefits
of dance workouts. Just grab those dancing shoes and join us for any number of dance
workouts offered at the WAC. For those wanting lower impact, Zumba Gold, Aqua Zumba,
Belly Dancing, NIA or Hot Hula would be right up your alley. For those of you who really
want to bust a move, Zumba or Hip Hop is the place for you…see you on the dance floor!
10
Fit Fact
700…
the number of gallons of air the
average human breathes
in per day
get more fitness, nutrition and club information at www.thewac.com
N
Q &A
Kettlebell
Membership
Corner
Benefits 4 Friends
Find out how you and your friends
can receive $50 in Club Cash and be
entered to win a $100 shoe store gift
certificate!
gym toys
By Gary LeDoux
WAC North Shore
Personal Trainer
See Member Services for more
details and to pick up a 4-pack of
“tickets” for your friends. Event runs
through September 15.
What’s the deal with those cannonball-shaped thingies with the handles?
They’re called kettlebells. Developed by Russians as military training in the 1700s,
kettlebells are present-day gym toys that provide very effective workouts for exercise
enthusiasts of all types.
Wow! That sounds intense. What types of workouts can I do with a
kettlebell?
Kettlebells are terrific for strength, power, cardiovascular and flexibility training.
So I could use a kettlebell instead of running on a treadmill?
In terms of calorie burning, the kettlebell provides a nice alternative. That’s not to say
you should ignore the treadmill or other cardio equipment. If you want to be a better
runner, you need to run. You should, however, keep in mind that working out with
kettlebells is one of the most efficient ways to train because you can simultaneously
develop your strength and cardiovascular health.
Can’t I just use a regular dumbbell?
There are many kettlebell exercises that can be done with a
dumbbell, but unlike the dumbbell, the center of mass in the
kettlebell is extended beyond the handle. Since the weight is
off-center, more of your stabilizer muscles are engaged. The
shape and weight of the kettlebell allow for more ballistic and
dynamic exercises that work multiple body parts.
How can I start a
workout program at
the WAC using
kettlebells?
Now
Out-of-Town Guests
Do you have friends & family visiting
for the holidays? Ask any Member
Services Representative for details on
Guest Guidelines and Fees for your
out-of-town guests.
Showing!
For a
Great
question!
Just talk
to one of
the WAC’s
Fitness
Directors
or Personal
Trainers and
they will be
more than happy
to get you set up on a
kettlebell program.
video demonstration
visit thewac.com/kettlebell
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
11
Boot Camp
Buddies
Kristie Mayer,
Ryan Owsianny, Bob Gross,
Deb Orr, Joy Sherard,
and Bootcamp Trainer,
Mark Baumhardt
Left to right
With 5 Boot Camps under their MYZONE belts, these
buddies have challenged themselves and each other
as they swing kettlebells, suspend from TRX straps,
master battling ropes, hop on spin bikes and Burpee
their way to earn MEPS and see results! You’ll find
them on the Fitness floor every Monday at 12:15 with
Instructor/Personal Trainer, Mark Baumhardt, waiting
to see what this week’s class brings them and watching
the big screen light up with their favorite colors…blue,
green, yellow and the MEP motherload, red.
Now
Take your workouts to a whole new level with
this innovative heart rate-based system that
uses wireless cloud technology to monitor your
physical activity – both inside and outside the
club. Check out the MYZONE Boot Camp group
training classes and watch for details on our Fall
MYZONE Challenge and find out how you can
turn your MEPS into club cash! For more details,
contact Brian Hyland, WAC Wauwatosa Fitness
Director. Purchase your MYZONE Belts and sign
up for classes at the Front Desk.
My commitment to the
Showing!
Day Weight ForLoss
Challenge
a
video demonstration
visit thewac.com/myzone
_____________________________________ hereby commit the
Celebrate
MYZONE Bootcamp
4 weeks
Fee: $40
Mondays • 12:15pm
Saturdays • 9am
*Must have MYZONE Activity
Belt to participate. MYZONE
Activity Belt and MYZONE
MZ50 Watch available for
purchase at the Front Desk.
30 Day Weight Loss
“Nothing happens until
something moves.”
Challenge
MYZONE MZ50 Watch now available. Enjoy real-time MYZONE
feedback both inside and outside the club.
t 30 days to not consuming any C.R.A.P (Caffeine, Refined
gar, Alcohol, Processed Foods), by exercising/ earning at least
&
00 MEPs. (MYZONE Effort Points) and by drinking at least 8
National Family Health
Fitness Day!
sses of water per day beginning on _______________________ .
nature: ________________________________________________
e: ______________________________________
ness Name:
____________________________________________
Grab the
family, bring your friends and enjoy some family friendly
activities planned in celebration of this national event. Watch for
nature:details
______________________________________
in your club...compliments of WAC!
Saturday, September 28
o help you with recording
l the food that you
onsume please purchase
he MYZONE smart phone
pp from the App store.
12
My fast track solution GUARANTEED to shred body fat.
Belonging to: ______________________________
get more fitness, nutrition and club information at www.thewac.com
Terms and Conditions apply.
myzonemoves.co
Competitive Friends
Standing
J.R. Collier, Tom Witkowski, John Gawronski, Jim Rewolinski, Chuck Dupont, Ron Bormann
Kneeling Jim Fumo, Pat Murphy, Gary Sierzchulski Rick Welytok
I’ve been playing “eye opener” racquetball at West Allis with some
of these guys for over 30 years. Back then, the leagues were
packed and it was tough to get in. Most of us met playing singles
racquetball together. We were all young, our wives got to know
each other, and between games, we shared our life experiences…
kids and school and family life. It wasn’t long before we became
friends outside the club.
We never cut each other any slack and everybody gets their turn in
“the barrel”, but we all look out for each other on the court. While I
have many fond playing memories, it’s the support we share and
the charity work we organize that really stand out. I
have fun and enjoy every day that I step on the court
with them. No matter how you feel coming into the
club, somebody has a joke or an anecdote and next
thing you know, you’re smiling and joking with the guys
on the court. Life is good for another day.
– Pat Murphy
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
I’ve been playing with this group on-and-off since 1980. I
enjoy both the competition and camaraderie and never want
to miss an early morning. When you have someone waiting
for you to play, you have to be there. You can’t stand up
another player like you can an elliptical machine.
My fondest memories are also often the most painful; the
strongest guy in the league once hit me so hard with his
racquet that he chipped my elbow and I had to get stitches.
The funny thing about that one is that he was on my team!
We also have some players doing Errol Flynn swashbuckler
imitations and some occasional naughty joke telling (in a
locker room…really?). If I had to stop playing with these
guys for some reason, I’d want them to remember the PIN
number for the ATM that I hung in the locker room…I got so
sick of paying them that I had an ATM installed instead.
Downtown
– Tom Witkowski
North Shore
All WAC locations
mac Milwaukee Athletic Club
13
Married Friends
Aaron & Ruth Leff (happily married for 67 years!)
We joined the WAC in Glendale in 2009; Aaron was 85 and I was
82. When we first arrived, we didn’t have the faintest idea what
to do or how to do it. It was then that Janet Merk, WAC North
Shore Personal Trainer/Instructor, walked by and asked if she
could help. To say she helped us is an understatement. Aaron
had limited mobility, using a walker and taking physical therapy
for his balance problems. Janet called his physical therapist for
details about his therapy to put a training program together for
him. She developed a safe program, moving one step at a time.
His balance, strength and endurance all improved.
At age 52, I worked with Coach Mike Dewitt as a race walker.
I became the fastest woman race walker in the US for my
age. I had sixty national records ranging from one mile to 30
kilometers. To date, the 30K I completed in 3:29:11 when I
14
was 67 is still unbeaten. I have held numerous world records
as a race walker in the US so I fully recognize and appreciate
good coaching! In my 80’s, Janet has me stretching out my
aching body and strengthening my muscles, moving slowly and
carefully because of back and knee problems.
Last June, Aaron fell and seriously injured his left leg requiring
hospitalization and physical therapy. We received a call from
Janet to check up on Aaron and to see how she could help.
Once again, she telephoned his physical therapist to find out
what he could and couldn't do. Aaron says, "I have never
found anybody so understanding, patient and knowledgeable
as Janet." As for me, she’s helped me carry on by myself
mentally, emotionally and physically so I can take care of my
sweetheart, Aaron.
get more fitness, nutrition and club information at www.thewac.com
Groove Friends
Peggy Pipia & Shelly Dalton
About 5 years ago, we found ourselves
regularly taking Kris’ Zumba class at WAC
Greenfield. Our love for dance attracted us to
Zumba because it’s such a fun, high-energy
format that lets us “get our groove on” and
burn some major calories at the same time.
We also enjoy other class formats like Belly
Dancing. For the 3rd member of our trio, Terry
Chelstowski (not pictured), it was Kat’s NIA
class and Yoga that started her love of the
WAC. As we all continued to see each other
every week in class, a friendship began and,
over the years, our friendship has evolved
into something much deeper. We are not only
friends, but confidants, sharing life’s trials and
tribulations. We look forward to seeing each
other after a long day or week and very often
spend time together outside the club, enjoying
drinks or dinner after a great class.
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
15
quick
tip
By Christopher Baca
WAC Downtown
Fitness Director
postureperfect
Let's face it: our lives are imbalanced! Most of us spend more
hours of the day sitting down at a desk, driving, or lying in bed
sleeping than we do standing up or exercising. This just can't be
helped in most people’s lives.
However, all that sitting typically begins to cause a pattern
overload in our bodies. Shoulders round forward, the head
starts to jut forward; hands/arms internally rotate, the lower
back starts to round (picture someone who's been typing at
their desk for hours). This overload starts to cause tension
throughout the body that can hinder gains and increase risk for
injury.
So take a few minutes to have your posture assessed and begin
correcting the overload, it might just be the best thing you've
done for your body all year!
The WAC has Gone Mobile!
The Wisconsin Athletic Club is happy to announce that we
have joined the mobile world! We recently developed a
mobile club website designed specifically for smartphone
devices. Our mobile website features a full-screen display,
functional navigation and optimized content.
We are excited to extend this new service to you and hope
you’ll take a moment to visit. Go to www.thewac.com on
your mobile device and you will be redirected.
Enjoy!
Adventurous Friends: WAC Waterfall Adventure
Havasu Canyon, Grand Canyon, Sedona • April 26 – May 3, 2014
Looking for a break from your normal
workout routine and daily obligations? Join
us for a spectacular phone- and stress-free
backpacking adventure in northern Arizona.
Relish the raw beauty of magnificent
canyon and river landscapes and enjoy
inspiring downtime. Refresh your body
in natural pools below misting waterfalls,
including stunning Havasu Falls. Explore the
Grand Canyon National Park and Sedona
for a day. Complete a winter/spring home
training program to maximize your fun.
By the numbers
• Sleep under the stars 4 nights, hotels 3
nights
• Hike 20 miles with a backpack, 14 without
• Explore 4 remote waterfalls
Your Guide
Starting with a modest overnight solo
biking trip at age 16, Julie Henszey has
hitchhiked to Alaska, completed mountain
survival training in Norway, and
hiked up mountains in Africa, South
America, and New Zealand. She has
a passion for helping people check
things off their “bucket list” and her
enthusiasm is contagious!
Information Meetings
7-8 pm
Tuesday, Sept. 3 WAC Downtown
Tuesday, Sept. 10
WAC North Shore
Wednesday,
Sept. 11 WAC
Wauwatosa
To sign up for
Information
Meetings or for
more details
including trip cost, application process and
travel itinerary, contact Julie Henszey at
414.305.3113 or [email protected].
"We still catch
ourselves
smiling from
ear to ear as
we think about our recent
Grand Canyon Adventure!
This is a trip of a lifetime!"
Diana, 2013 trip participant
16
get more fitness, nutrition and club information at www.thewac.com
Lifelong Friends “The Jager Boys”
John Platta, Harold Bloch, Ron Fait, Fred Petran
Over 30 years ago, the 4 of us stepped onto a racquetball
court; it was the beginning of a great friendship and the birth of
a legacy. Racquetball is a great workout that requires lightningfast reflexes — although the lightning flashes aren’t as bright
for some of us. Our favorite aspect of playing racquetball with
each other is the camaraderie, both on and off the court. We
golf and party together and have even attended our children’s
weddings. We play hard, swear loud, tease one another
mercilessly and, through it all, we maintain a high level of
LOCATION KEY:
West Allis
Waukesha
Greenfield
Wauwatosa
competitiveness that can give some younger players a run for
their money. Perhaps one of the most enjoyable things about
being “The Jager Boys” is the socializing after matches. Not
only does it give us the chance to recuperate from the game,
but a chance to replenish the vital fluids that were lost during
those matches with a bountiful supply of what we refer to as
the “Nectar of the Gods”—Jägermeister. These post-match
sessions serve to strengthen our friendship that now extends
far beyond the club.
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
17
get socia l
Meet Me at the Club Pub
Rum Tasting
We will be sampling a variety of rums. Here's your
chance to find rum that you enjoy but have never
had the opportunity to taste before.
Complimentary
Thursday, September 5 • 6:30-8:30pm
Wine Tasting
Taste a variety of wines at the Club Pub. Wine will
be available for sale by the glass or by the bottle.
Thursday, September 12 • 6-9pm (Special
performance by Andrea and the Mods)
Thursday, November 21 • 6-8pm
Thursday, November 14 • 6:30-8:30pm
Meet the Miller Girls
Come to the Club Pub to sample a few beers, win
raffle prizes and meet the Miller Girls!
September 25, October 15, November 27 5-7pm
Karaoke
September 25 & October 16 • 7-10pm
National Vodka and Taco Day
Come and join us in the Club Pub for Tacos and
Vodka drink specials.
Friday, October 4
Bingo Luncheon
Test your luck at our Bingo Luncheon. There will be
fabulous prizes, delicious food and drink specials.
Fee: $10
Tuesday, October 15 • 10am
WAC Halloween Party
Bust out your Super Hero or Villain costume and
join us for a party! We'll have a D.J., Dancing, a
costume contest, and food and drink specials.
Friday, October 25 • 7pm-12am
Deer Widows Vendor Fair
Ladies, come shop 'til you drop! Enjoy food and
drink specials with your friends and shop at
various local vendors.
Saturday, November 16 • 5-9pm
The Club Pub will be closed:
September 1-2
November 28
December 24-25
18
December 31
January 1
Dance Walking
End the summer with some fun down
the sidewalks of Hales Corners. Come
Dance Walk to some sweet jams with
your fellow members and favorite
staff. Celebrate your kickin’ dance
moves at the WAC’s Watering Hole
with a nice refreshing beverage. Don’t
forget your shades.
Sunday, September 22
Client Appreciation Party
We invite you to celebrate your hard
work, sweat and success with fellow
Personal Training Clients as we host a
Mexican-themed evening on the deck
just for you!
Thursday, September 19 • 6pm
Welcoming Fall Equinox
Come one, come all for a few rounds
of Sun Salutations to welcome the fall
season. After getting warmed up, stay
for tea and an overview of DoTerra
essential oils. We will provide samples.
Watch for more details in the club.
Complimentary
Sunday, September 22
Member-to-Member
Connections
Come join us for “Member-toMember Networking”. Meet fellow
WAC members (and non-members) to
see and share what everyone has to
offer to your business. This event will
provide networking opportunities to
businesspeople of all types and titles.
For more information, contact Michele
Giuli at 414.321.2500 or mgiuli@
thewac.com
Fee: $5 per person
Last Thursday of every month (begins in September)
5-5:30pm registration
5:30-7pm open networking and appetizers
Downtown Fall Fashion
Show
We would like to show our
appreciation for our Members by
hosting a night of food, fun and
fashion. Local vendors will be
spotlighting the latest in Fall athletic
wear. Come for the fashion and stay
for the food provided by Downtown
restaurants serving their signature
dishes. Fall into Fashion at the WAC.
Thursday, September 26 • 6-8pm
Buddies, Boot Camp &
Brews
Bring your buddies along for a calorieburning boot camp. Afterwards, we
will meet up for brews at Big Bay
Brewery.
Complimentary
Wednesday, October 9 • 5:30pm
Sweat for a Cure
Whether you are a breast cancer
survivor or someone who has been
affected by Breast Cancer; we are
calling all survivors, husbands,
mothers, daughters, fathers, sons
and friends to come sweat! Join us
for Sweat for a Cure. Choose 2 power
half-hour classes: Spin, Zumba,
Treading or Fusion and be prepared to
SWEAT! For more information, contact
Nicole at [email protected].
Donation: $10
Thursday, October 10 • 6pm
Bags Tournament
Grab your friends and join us at the
West Allis WAC for an unforgettable
night of fun and games. Show off your
skills, honed at countless tailgates,
and be declared bags champion. Cash
prizes will be awarded to the top three
teams.
Fee: $30 per team (Entry fee includes
2 domestic beers or rail drinks and
food)
Friday, October 18 • 7pm
get more fitness, nutrition and club information at www.thewac.com
WAC Night In
Micro Brew and Wine Tasting
Join us for a relaxing evening in our
Mind & Body Studio. Bring one canned
item for entrance to a night filled with
yoga, wine and light appetizers. The
canned goods will be donated to
Hunger Task Force to support
local hunger needs.
Wet your whistles at WAC Greenfield’s
4th Annual Beer Tasting event. Enjoy a
night of delicious beer and wine tasting,
snacks and music by the fantastic
Andrea and the Mods. Beer provided by
Capital Brewery and wine provided by
Jerry Lawetzki. Don’t miss it!
Fee: $15 member
$20 non-member
Friday, November 1
7-9pm
Friday, October 25
Yoga class: 6-7pm
Food & Wine:
7-8:30pm
Member
Party
Holiday
Eat, drink and be merry at our West Allis
Club as we pull out all the stops for a holiday
celebration featuring complimentary live music,
appetizers, desserts and champagne. Join us for
this WAC holiday tradition… cheers to you!
Thursday, December 12
6–10pm
3rd Annual Talent Show
Guess how many calories are in
our candy jar and you could win its
contents!
October 28-October 31
West Allis
Waukesha
Greenfield
Wauwatosa
Join us as we give thanks
to our seniors for making
our clubs happier places
for everyone! Mark your
calendars for these
complimentary luncheon
events:
Thursday, November 14
11:30am
Thursday, November 14
11am
Thursday, November 21 • 1pm
It's back! Show the WAC your talent
and perform in front of your peers.
Singing, dancing, stand-up comedy,
juggling and all special talents are
welcome. Prizes awarded to top
performers.
Fee: $25 per act
Friday, November 22 • 8pm
Halloween
LOCATION KEY:
Giving Thanks to our
Seniors
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
19
Massage
luxury or ther apy
By Tim Farrell, Downtown & North Shore Massage Director
As long as I’ve been a Licensed Massage
Therapist, I’ve continually been amazed at
how much people can heal and improve
their health through massage. Something as
simple as getting a massage once a month
can dramatically improve one’s quality of life.
Once considered a luxurious indulgence
for those who could afford it, massage has
now shifted to the forefront of wellness,
joining up with other health care institutions
like Health Clubs, Physical Therapists,
Chiropractors, Clinics and large Hospitals.
There are many advantages to massage
therapy for WAC members. If you are
looking to get more out of your workout,
you can get a massage before exercising.
This will help activate your muscle tissues,
increase your circulation and heart rate,
priming you for exercise and increasing
your joint’s and limb’s range of motion.
You will have increased flexibility and body
awareness allowing for better mechanics
and a decreased chance of injury.
Massage therapy after workouts also has
its benefits. A post-workout massage can
help with recovery time after exercise by
alleviating the built-up toxins, like lactic acid,
in the muscles. Massage will move these
toxins out of your muscles and increase
your metabolism, which boosts your natural
immunity, decreases weight and speeds up
your recovery.
As we continue to make advances in
health care, it is becoming more and more
apparent that the research has finally
caught up with what we’ve known to be true
all along…Massage is therapeutic and plays
an important role in your overall health and
wellbeing. If you’ve never tried massage,
now is the time!
20
Chiropractic
Care
We invite you to take
advantage of a variety
of services including
complimentary screenings
provided by our partner
service providers:
West Allis
Dr. Jeffry Dauk
Dauk Chiropractic
16873 W. Greenfield Ave.
New Berlin, WI 53151
262.786.2225
*Check club calendar for
complimentary screening events
Waukesha
Dr. Kevin Hurrle
Brookfield Chiropractic
15010 W. Greenfield Ave. Suite
#100
Brookfield, WI 53005
262-754-5500
DRKEVIN@BROOKFIELD
CHIROPRACTIC.NET
*Check club calendar for
complimentary screening events
Greenfield
Dr. Jeff Grosskopf
Epic Life Chiropractic
11430 W. Bluemound Rd. #16
Wauwatosa, WI 53226
414-426-9677
*Check club calendar for
complimentary screening events
wauwaTosa
Foti Chiropractic
11717 W. North Ave.
Milwaukee, WI 53226
414.259.9008
*Check club calendar for
complimentary screening events
Downtown & North
Shore
Dr. Allen Van Scoyk
Complimentary screenings
offered…
National
Massage Therapy
Awareness Week
October 20-26
Watch for valuable tips and
information in the clubs as
we highlight the benefits of
First Monday of
every month
Massage Therapy. Better
6:15 - 7:15pm
yet, celebrate by treating
Second Monday yourself to a massage!
of every month
6:30 - 7:30pm
get more fitness, nutrition and club information at www.thewac.com
working well
High Touch, High Quality
In business for 30 years, Hatch is a full
service, locally owned staffing company that
provides talent solutions for both short-term
and long-term projects or openings. As a
woman-owned company founded by Susan
Hatch, they help employees and clients reach
their goals by matching talented people with
progressive employers.
What are the components of your
wellness initiative?
Our wellness initiative for 2013 has five points:
Nutrition, Strength Training, Cardio Training,
Hatch Gives Back, and Competition and
Challenges. The goal is to provide everyone
with something that they can participate in.
How do you evaluate the
effectiveness of your wellness
initiative?
There are three areas we use to evaluate our
success and effectiveness:
1. Overall individual and team health results – great success stories.
2. Employee engagement in the initiatives, challenges and events.
3. Teamwork – people working together more as one team in the office.
What are your future plans/objectives?
• Continue to build upon the challenges, and on-site exercise, wellness and lunch and learns currently in place.
• More team Give Backs vs. Individual – we would like to do more in the community as a team volunteering time and resources.
• Offer an electronic motivational trainer option to individuals to review workouts and nutrition weekly and provide advice based on their individual goals.
Tell us about your MYZONE challenge
In July 2013, Hatch took on the WAC
Wauwatosa staff in a MyZone Challenge. The
winner will have expended the greatest effort
“moving” at or above 60% of their max heart
rate. This challenge evens the playing field
because with MYZone, one’s fitness level
President Lori Malett
Lori has been with Hatch since 1996 and
became President in 2007. Lori embodies the
competitive culture at Hatch, which drives
both sales and wellness throughout the
organization.
Tell us about your wellness initiative
and how it started
Hatch’s wellness initiative started in 2011
when a staff member, who had lost some
motivation in her job, wanted to combine
her personal passion for health and wellness
with her professional life. That sparked
the formation of a Wellness Committee
with a goal to provide employee balance
and teamwork while encouraging healthy
activities. In 2011, over 50% of the Hatch
team drove to Kansas City to participate in a
Half Marathon, confirming a belief that you
really can mix business and wellness.
LOCATION KEY:
West Allis
Waukesha
How has partnering with WAC helped
your wellness initiative?
The WAC has helped us take our ideas from
drawing board to execution. WAC listens
first to understand the organization and the
overall goals before collaborating to create
challenges. They always find a way to say
“yes”.
Greenfield
Wauwatosa
Downtown
North Shore
doesn’t matter; the program is effort-based
and completely unique to each person.
Launching the MYZONE challenge has been
an incredible success. Instead of choosing
to sit on a couch at night, participants get up
and play tennis, run, walk or head to the club.
The ultimate goal is not to win but to help
people make better choices.
All WAC locations
mac Milwaukee Athletic Club
21
m e n omon e e fa l l s
WAC•tivity
The seasons are changing and so are we!
Cross-Train your Brain!
Construction continues at our new Menomonee Falls location.
Falls
c lors
Opening later this Fall,
here's a sneak peek
at what's inside!
Across
4. A classic WAC event taking place on November 2
7. Blend of Pilates and Yoga
17. Lying down position with the face up
6. 21. Popular sportswear motto
9. Thanksgiving Day WAC tradition
11. A system of physical conditioning involving low impact exercises and stretches, often performed on specialized equipment.
12. Wisconsin ______ Club
14. Our Founding year: 197_
19. The outermost of the three
gluteal muscles
Down
1. Earrings or basketball
2. Ex. Downward-Facing Dog
3. Inflated rubber hemisphere attached to a rigid platform.
Hint: Both Sides Up
4. Muscular power
1. Stand with your feet shoulder-
width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. 2. Kick your feet back so that you are in push-up position. Use your hands to support your body, and then kick your feet back into squatting position. 3. Stand up. Repeat.
8. Rate at which energy is transferred, used, or transformed
10. 7th club location
13. Abbreviation is “cardio”
15. The ability to sustain a prolonged stressful effort or activity
16. A slow trot
18. Our abbreviation
20. You do this at the gym
21. 1983 song by Van Halen and 1992 song by Kris Kross
5. 3rd Annual Keith Nygren “Making a Difference” Award winner
22. Personal ______
Check your answers by visiting www.thewac.com/wactivity2
22
get more fitness, nutrition and club information at www.thewac.com
Water!
Just ad d
Tidal Wave
Make a splash in Tidal Wave as you transition from water
to land (pool deck) and back. This progressive class will
challenge you in all aspects of cardio, strength and beyond.
Fee: $50 member | $85 non-member
Wednesdays • 6:30pm
Private Swim Lessons
Fit Swim
Do you swim countless boring laps? Join our
trained coach in this lap-swimming workout.
You will improve your endurance, develop your
stroke and increase your power and speed.
Fee: $50 member | $85 non-member
Whether you want to learn how
to swim or just sharpen your
skills, WAC private swim
instruction can help you be more confident in
the water. We offer private and semi-private
(groups of 2, 3 or 4) lessons in 1-hour or
30-minute formats that can be scheduled at
your convenience. Private lessons are available
for both kids and adults.
Tuesdays • 5:20am
Tri Faster Triathlon Play
Fit U Goes to the Pool!
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 member | $85 non-member
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 member | $85 non-member
LOCATION KEY:
West Allis
Waukesha
Interested in adding pool-based activities
to your workout? Contact the Fit U Director
at your club, and they will match you with a
WAC Trainer or Instructor that will introduce
the many benefits of pool-based training.
H2O Boot Camp
This boot-camp-style water workout is
a progressive class that includes intense
cardio, strength and conditioning intervals as
well as speed and endurance work.
Fee: $50 member | $85 non-member
Thursdays • 6:30pm
Thursdays • 6pm
If you are unsure which swim level is right
for your child, let the WAC swim instructors
assess your kid's swimming skills. Open to
kids of all ages.
Enjoy the benefits of cross-training every
week with two triathlon disciplines built
into each class. Alternate between swim/
bike, bike/run, and run/swim workouts
over the course of each session. This class
is appropriate for triathletes and fitness
enthusiasts who want to add some fun,
variety and challenge to their training.
Fee for 6-Week Session: $90 WAC and
Team Tri Faster members | $120 non-members
Drop-In Fee: $20 WAC and Team Tri Faster
members | $25 non-members
Tuesdays • 6:10-7:40pm
First Fall Session: October 1 - November 5
Second Fall Session: November 12 - December 17
Tabata in the Pool
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.
Fee: $50 member | $85 non-member
Mondays • 5:30am
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
23
Difference
making a
Making a Difference
3rd Annual
Keith Nygren “Making a
Difference” Award
Congratulations to Nikki Wille, Fitness Director at WAC
North Shore! Nikki was awarded the 2013 honor at our
annual employee WAC-Y Awards event held this past May.
We extend a big thank you to all the members who took
the time to submit nominations for this award. Your stories
inspire us and help shine the spotlight on those who work
each and every day to “make a difference in people’s lives.”
Friends Pool Together in
Memory of Anne Marie Bautch
Land and Aqua
Zumba Party
Since the tragic death of Anne Marie Bautch this past April, WAC
Member and water enthusiast Pamela Bautch aspires to carry out
her sister’s mission of loving support for her children and making
a difference in others’ lives. WAC North Shore invites you to join
the Bautch family in celebration of Anne Marie’s life as we pool
together and raise funds for the Anne Marie Memorial Fund for
her children’s education and the Urban Heart Ministries. Get
ready to sweat and splash as we dance to make a difference in
people’s lives! A social hour will follow with food and beverages.
Sign up at the Front Desk.
Saturday, October 5 • 1-3pm
Nikki Wille and WAC owner, Keith Nygren
24
get more fitness, nutrition and club information at www.thewac.com
E v e nts
Spin Pink
Help support the “girls” and Spin.
Each hour we will feature a different
instructor to lead the ride. Sign ups
for the bikes will be at the front
desk. We ask that you pay when
you sign up for you bike.
Fee: $10 for each hour ride. All
proceeds will go to the Susan G.
Koman Foundation.
Saturday, October 5
7-11am
Zumbathon for Variety
Children’s Charity
Ditch the workout and join the
party to benefit Variety – the
Children’s Charity of Wisconsin!
Variety helps kids with disabilities
gain mobility, independence and
the chance to join their Community.
Donations at the door
Friday, November 8 • 6pm
LOCATION KEY:
West Allis
Waukesha
Help us in our ongoing support of
Tosa Cares Food Pantry. Watch
for information on requested
items and look in your pantry to
help Tosa Cares. Your welcome
donations can be dropped in the
collection barrel located in WAC
Tosa’s entry foyer.
Greenfield
Wauwatosa
Downtown
nsi
ub
co
n at h l e t i c
cl
18 82 MIL
W
Month of December
Tosa Cares Food
Spin|Yoga for the Cure Pantry
Join our Instructors as they pedal
and pose to raise awareness and
funds for the Susan G. Komen
Foundation for Breast Cancer
Research. Enjoy a variety of vendors
donating their time and products,
along with a complimentary t-shirt
for all participants. A great workout
supporting a great cause…win-win!
Friday, October 4
6pm
W
Come Belly Dance with us. Learn new
moves as you groove to this hipshaking, fun dance! No experience
necessary. All proceeds go to the
Susan G. Komen Foundation. After
class, enjoy snacks and refreshments
in the Club Pub followed by a raffle
drawing. WAC Members, bring a
friend to be entered for a chance to
win Personal Training!
Donation: $10
Tuesday, September 17
7pm
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
W
1976
Shimmy for a Cure
Ronald McDonald
House Toy Drive
wis
Join us for our Annual Dog Day
Bash! Enjoy delicious food, shop
great vendors, take your dog
through an agility course, enter
a raffle to win prizes and watch a
demo from the Greenfield K-9 unit.
Get a treat bag for your pooch!
Proceeds from this event will be
donated to our local animal shelter.
Fee: $5 per dog
Thursday, September 12
5-7pm
UB
CL
Dog Day Bash
T
KEE A HLETIC
AU
The Milwaukee Athletic Club features some of the finest
dining, guestroom, social events and networking opportunities
available anywhere in the city.
We invite you to discover all the MAC WAC advantages
through an exciting WAC | MAC membership option
featuring…
Wisconsin Athletic Club
■ Six Club Usage
■ Fit University
■ Group Fitness Classes
Spin, Yoga, Pilates, Water Classes and so much more!
■ Open Court Time
Racquetball (WA, WK)
Basketball Volleyball (WA, WK, T, NS)
■ Locker & Towel Service
■ Member Events & Workshops
•
•
•
Milwaukee Athletic Club
■ Creative networking activities sure to increase your connections
■ Impressive social calendar offering tickets to sporting and theater events
■ Casual, formal and al fresco dining & beverage service
■ Convenient private meeting rooms accommodating 2 –
500 people
■ On-site catering services
■ Sixty “home away from home” hotel rooms for members and guests
■ Valet parking $1/hour
■ Evening downtown shuttle service
■ Reciprocal club network offering 100+ clubs around the world
■ Golf reciprocal clubs around the state
For more details, contact any WAC Member Services
Representative about the WAC/MAC membership.
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
North Shore
All WAC locations
mac Milwaukee Athletic Club
25
full
COURT
R acquetball
One-On-One Racquetball
Lessons
Work with one of our highly skilled
club pros to help take your game
to where you want it to be. Our
motivating and knowledgeable
instructors take the time to
work with you individually to either improve your game or get
you started. You can set up a
time with your instructor that
is convenient for you. From
serves to backhands, we’ll help
you get your game on!
Contact Jamie for details.
414.421.2500 | [email protected]
Contact Lee for details.
262.544.4111 | [email protected]
Step Up Your Game
26
!
se
Ca
u
a
or
Hey kids, let’s play racquetball! This
seven-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.
Fee: $50 member (racquet and eye
guard included)
Sundays • 12pm
September 8 – October 20
November 3 – December 15
Sundays • 12:30pm
September 8 – October 20
November 3 – December 15
So, you’ve taken the Beginner Lessons,
now where do you go? Take the next step
and try our Beyond Beginners lessons.
This course is designed for those who have
completed our complimentary lessons and
aren’t quite ready to play in a league setting.
Beyond Beginners includes:
• Rules of the game • Practicing basic skills
• Scoring
• Playing practice matches
Your Certified Instructor, Penny,
will answer all your questions
and help you improve your
racquetball skills. For more
information contact Trish Beatty,
General Manager. Program runs
3 consecutive weeks.
Fee: $10 per person
Tuesdays • 6pm
Start dates: September 3, October 1,
November 5, December 3
qu
Junior Racquetball
Beyond Beginners Racquetball
Rac
Fall Racquetball Leagues
Welcome back Racquetball players…
let the season begin! We offer all levels
of play, and leagues start the week of
September 9. If you’re not sure which level
of play to sign up for, let us help place you
in the right one.
Contact Jamie for details. 414.421.2500
[email protected]
Contact Lee for details. 262.544.4111
[email protected]
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 core moves. All equipment is
provided. Check clubs for lesson times.
Sign up at the front desk…space is limited,
so register early.
Complimentary
Tuesday • See club for time
Tuesdays • 6:30pm
Start dates: September 3, October 1,
November 5, December 3
Looking to take your racquetball game to
the next level? Here’s your chance to work
with Trish Beatty, General Manager/Certified Pro Am Instructor and Jamie DeFouw,
Level 4 Personal Trainer/Court Sport
Director in sessions that include a ½ hour
of conditioning with Jamie and a ½ hour of
racquetball skill work with Trish. Whether
you need strength and conditioning
improvements or help with your backhand and serves, this training will
help you overcome any weakness
and develop new strengths on
Calling our
the court. For more informaracquetball
tion on training program and
family! In lieu
fees, contact Jamie
of Racquet for
at jdefouw@
a Cure, this year
thewac.com or
we will be hosting
414.321.2500.
Racquet for a Cause.
This cause is very near
and dear to our hearts.
Jeff Thompson, a member
of our West Allis WAC family,
was diagnosed with a rare form
of cancer in March of 2013. If
you have ever walked through our
doors here at West Allis, played on our
courts, taken our classes or worked out
on our machines, you have been touched
by Jeff’s presence. Help us to give back. Join
us for our first annual Racquet for a Cause.
Proceeds will go to Jeff and his family. What
better way to start of the 2013|2014 racquetball
season than to help a person in need?
Saturday, October 12
et f
Beginner Lessons
get more fitness, nutrition and club information at www.thewac.com
Open Court
Pickup Hoops/Leagues
Mondays • 6-7am, noon-2pm, 6-8pm
Tuesdays • noon-2pm (Adult Hoops)
Wednesdays • noon-2pm (Adult Hoops)
6-10pm (Adult BB League)
Thursdays • noon-2pm (Adult Hoops)
Fridays • 6-7am, 12:30-2pm (Adult Hoops)
Saturdays • 11am-2pm (Adult Hoops)
Open Indoor Soccer
Tuesdays & Thursdays • 8-10pm
WAC West Allis proudly hosts and invites
you to participate in the 2013 Wisconsin
Senior Racquetball Olympics. Both Singles
and Doubles play is offered. This event
fulfills the Senior Olympics’ Mission: “To
provide Wisconsin’s older adults the
opportunity to maintain and improve their
overall fitness and wellness, through
recreational, social and competitive
events.” For more information, contact
Jamie at 414.321.2500.
Friday, September 13
Wisconsin State Doubles
Tournament
Open Badminton
Wednesdays • 11am-noon
Open Pickleball
Tuesdays and Fridays • 11am-noon
Sundays • 10-11:30am
N or t h S h ore
Open Court
Mondays • 1-4pm
Tuesdays • 1:30-4pm
Wednesdays • 1-3:30pm
Thursdays • 12-3:30pm
Fridays • 1-8:45pm
Saturdays • 2-7pm
Sundays • 11:30am-4pm, 5:30-6:55pm
Open Volleyball
Mondays • 8-9:45pm
Wednesdays • 8-9:45pm
Sundays • 4-5:30pm
Join hundreds of racquetball enthusiasts
from across the state for a weekend
of non-stop competition and endless
socializing. Stay and hangout with us on
Saturday the 9th for food, fun, and music!
All levels of play welcome. For more
information, contact Trish or Jamie
at 414.321.2500.
November 8-10
Turkey Shoot Doubles
Join WAC Waukesha on Thanksgiving
morning for our annual WAC Turkey Shoot
Racquetball Doubles. Sign up at the
front Desk around Turkey time! For more
information, contact Lee at 262.544.4111 or
[email protected]
Thanksgiving Thursday, November 28
Pickleball is played on a badminton
court with a perforated plastic ball
and paddles. It’s easy to learn and
can develop into a quick, fastpaced, competitive game for players
of all levels. Go ahead…get yourself
in a pickle!
For more information contact Mark
Baumhardt, Court Sports Director,
[email protected]
Sundays • 10-11:30am
Tuesdays & Fridays • 11am-noon
West Allis
Waukesha
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!
For more information, contact Jamie at
414.321.2500.
Saturday, December 7
Oktoberfest Tourney
Join your racquetball buddies for our
Annual Oktoberfest Tournament. Start
off the season with some fun on the
courts and in the Club Pub. Then put on
your costumes for a party Saturday night
with DJ and drink specials to bring in
Halloween. For more information, contact
Lee at 262.544.4111 or lkimball@thewac.
com
October 25-26
New Year's Eve Racquetball
Doubles Shootout
Get ready to swing into the New Year
at WAC Waukesha! This is a don’t-miss
afternoon of WAC-tastic racquetball fun
and festivities. For more information,
contact Lee at 262.544.4111 or lkimball@
thewac.com
Tuesday, December 31
HOOPS!
Pickleball at
WAC Wauwatosa!
LOCATION KEY:
court sp ort s
Senior Olympics
Wa u watosa
Adult Basketball League
Join WAC Tosa’s 8-game plus playoffs
competitive basketball league with team
or individual registration. Space limited…
sign up at the Front Desk. Contact Mark
Baumhardt, Court Sport Director, for more
information at [email protected] or
414.443.5000
Fee: $40/player – member
$60/player – non member*
Wednesdays . 6pm
League begins Wednesday, October 2
*Non members welcome with a WAC
member league sign up.
Greenfield
Wauwatosa
Downtown
North Shore
3-on-3 Basketball League
Compete in the WAC North Shore's
competitive adult basketball league!
League games will consist of two 1520 minute halves. After 7 weeks, one
champion will win a prize and club
bragging rights. For more details, please
contact David Jaw at [email protected]
or 414.228.2800.
Fee: $25 member | $42.50 non-member*
Tuesdays • 7-10pm
Thursdays • 7-10pm
*Non members welcome with a WAC
member league sign up.
All WAC locations
mac Milwaukee Athletic Club
27
kid’s clubhouse
W A C w e st a l l i s
kid ' s C lubhouse F amily S napshot
Meet the Hartl Family…
Steven, Sarah, Preston, & Zoe Hartl
Hello! My name is Zoe and I’m 2 ½ years old. I have a little brother,
Preston, who is 8 ½ months old. My mom and dad were high school
sweethearts who
reunited after 10
years. We’re lucky
to have a stayat-home mommy
and our dad is a
Marketing Director/
Web Designer…
whatever that is.
My mom and dad
like to work out
and our family
loves to spend
time outside. I
like to play with
blocks, puzzles,
and coloring is
really fun. Preston
is really good
at eating and
sleeping. All
of us like the
Kid’s Clubhouse
because the
staff really cares.
Mom and dad
get to enjoy their
time working out,
and we get to
have fun!
Join us as
we celebrate
these events!
Pajama Day
Join us for the ultimate Casual Friday and
wear your PJs to the Kid's Clubhouse.
First Friday morning of every month
National Grandparents Day
Bring your child into childcare to make a
special gift for their grandparents.
Fee: $5 per child
Sunday, September 8 • 9-11am
National Ice Cream Cone Day
Come to the Kid's Clubhouse and enjoy
an ice cream cone.
Sunday, September 22
Winter Clubhouse Calendar
Our Clubhouse calendar is packed with
monthly themes and fun activities!
Visit www.thewac.com/kiclubhouse for
more details!
Kid's Clubhouse Closed
Labor Day • September 2
Thanksgiving • November 28
Member Party – West Allis Only
December 12, 4-8pm
Christmas Eve • December 24
Christmas Day • December 25
New Year’s Eve • December 31
New Year’s Day • January 1
Tips for Healthy Kids
■ A workout does not need extensive equipment or planning to be effective. Consider a pick-up ballgame, a day at the park, or even a fun family challenge to get everyone in on the act.
■
28
Eating healthy can be both quick and easy. With menu ideas that are under 30 minutes and ways to pre-plan for the busy week, you would be amazed at how quick and healthy you can feed your family and cut the fast out of food.
get more fitness, nutrition and club information at www.thewac.com
Kid's
CLUBHOUSE
Kid’s Events
Parents Night Out
Splish Splash
Come join us for water shenanigans!
Splish-splash with a kid-friendly workout.
After class, meet our swim instructors
and find out how they can take your child
to the next swimming level.
Fee per family: $10 member
$15 non-member
Saturday, August 24 • 12-1:30pm
Family Circuit
Join us for a fun and "kid friendly" cardio
circuit class that the whole family can
enjoy! Be sure to stick around after
class for some light, healthy snacks and
refreshments. Help your family discover
how exercise can be fun and how healthy
eating replenishes our bodies after a
workout.
Fee per family: $10 member
$15 non-member
Saturday, September 28 • 12-1:30pm
Kid's Clubhouse
Halloween Party
Join the WAC 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 more details in the
club.
Thursday, October 31 • 10am
Thursday, October 31 • 10am
Friday, October 25 • 11am-1pm
Thursday, October 31 • 8:30-10:30am
Thursday, October 31 • 10am
Grab your noodle and join us in the
pool for popcorn and a movie. We'll
be showing Despicable Me. All ages
welcome!
Fee: $5 per person
Friday, November 8 • 6pm
West Allis
Santa Claus is Coming to Town
Hey parents! We have an event for you
that the kids won’t want to miss. The Kid’s
Clubhouse will be in charge while you enjoy
a night out on the town. Activities include
dinner, swimming and a movie! Sign up in
the Kid's Clubhouse. Space is limited.
Fee: $20 per child | $50 for 3 children
Friday, November 8 • 5:30-9pm
Kid-Free Holiday Shopping
Opportunities
It can be difficult to accomplish all of your
holiday shopping with your kids. Breathe
easier by taking advantage of these Kid’s
Clubhouse invitations. Just drop the
kids off to play during any regular Kid’s
Clubhouse hours and shop the day away!
Fee: $4 per child per hour
Check in the club for days & times.
November 22 – December 20
November 28 – December 23
Annual Shopping Getaway
Catch those Black Friday deals 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 29 • 9:30am - 1pm
WACY Crafty Kids
Bring your child to the Kid's Clubhouse
to make something special for Christmas.
Contact Jodi Kruse for more
information. Sign up at the Front Desk.
Fee: $10 per child
Saturday, December 14
10am-12pm
Hope you’re on the nice list because
Santa is stopping by the Kid's Clubhouse!
Have your picture taken with Santa and
enjoy special treats and create a holiday
craft. Watch for more details.
Wednesday, December 18 • 10am
Saturday, December 7 • 10am-12pm
Friday, December 20 • 10-11am
Kid’s Programs
ZumbAtomic
ZumbAtomic classes are high-energy
fitness parties that offer real results.
Packed with specially choreographed
routines, games and the latest music,
ZumbAtomic classes increase focus and
self-confidence, boost metabolism and
improve coordination. At the end of the
7-week session, parents are invited to a
performance where kids can show off
their new moves. Ages 4-8.
Fee: $25 member | $42.50 non member
Saturdays • 10-10:30am
Junior Bootcamp
This class encourages kids to make health
and fitness a way of life. Participants
benefit from a group dynamic that
motivates them to participate in a variety
of activities. By working in pairs or small
groups, children will have the opportunity
to socialize, make friends and have fun,
while working at their own pace.
Saturdays • 9:30am Ages 3 – 7
Thursdays • 10:30am Ages 3-1/2-6
Sundaes with Santa
Float-In Movie
LOCATION KEY:
FUN!
Waukesha
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.
Thursday, December 19 • 10am
Friday, December 13 • 8:30-10am
Santa arrives at 9:30am
Greenfield
Wauwatosa
Downtown
North Shore
All WAC locations
mac Milwaukee Athletic Club
29
Hungry Friends:
Photo by Dan Bishop, Courtesy of M Magazine.
eat in
By Kim Flannery, WAC Nutrition Director & Registered Dietitian
Summer may be over, but the party’s not! While colder temperatures can
make it more challenging to see friends and neighbors, the benefits of social
gatherings are still worth the effort. Winter in Wisconsin is a great time to
eat in! Invite your friends to share the warmth and comfort of home—your
home.
With less sunlight and colder temperatures, brain chemistry is ripe for a
boost, and socializing with friends at home is the perfect prescription for a
brighter outlook. Even the anticipation involved in planning your dinner party
taps into creative resources and jump-starts motivation and good feelings.
That can only be good for keeping promises to yourself, like eating right and
getting to the club.
Whether your gathering includes one or twenty guests, make it fun! Of
course, all this really requires is good company and good food, but you
may want to add a theme and/or involve the guests in the cooking process.
An easy way to choose a theme is to pick a country and plan the menu
and decorations around it. If guests will be helping with the cooking, each
person or couple can be responsible for a dinner course. Everyone will have
a little fun looking for recipes in anticipation of the event.
Some people enjoy games. You may want to pull out some of the old
favorites—trivia anyone? A structured activity allows all of your guests to
interact, particularly if your group includes newcomers.
Now that we know why and how to entertain at home, let’s take a quick
look at the best part—what to cook! No one enjoys a stressed out cook,
so keep the menu simple, or choose recipes that can mostly be prepared
ahead of time. One of the benefits of cooking at home is that you control the
ingredients. Many people are relieved to see that your dinner options will
allow them to make healthy choices. Try balancing heavier menu items with
lighter ones so that everyone has a chance to eat what they want.
Eating in and watching football are made
for each other. Try this quick slow
cooker recipe that easily serves
a casual group. Offer wholegrain sandwich buns for
those who want them,
a simple green salad,
and a selection of
your favorite beers.
Everyone will
be happy and
relaxed,
including
the host!
In the Kitchen
with
Kim
Pulled Chicken
Ingredients:
1 8-ounce can of reduced-sodium tomato sauce
1 4-ounce can chopped green chiles, drained
3 tablespoons cider vinegar
2 tablespoons honey
1 tablespoon sweet or smoked paprika
1 tablespoon tomato paste
1 tablespoon Worcestershire sauce
2 teaspoons dry mustard
1 teaspoon ground chipotle chile
½ teaspoon salt
2 ½ pounds boneless, skinless chicken thighs, trimmed of fat
1 small onion, finely chopped
1 clove garlic, minced
Directions:
■ Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle, and salt in a 6-quart slow cooker until smooth.
■ Add chicken, onion and garlic; stir to combine.
■ Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
■ Transfer the chicken to a cutting board and shred with a fork.
■ Return the chicken to the sauce, stir well and serve.
Makes 8 Servings
Per serving: 364 calories; 13g fat (3g sat);
93mg cholesterol; 32g carb; 4g added sugars; 30g
protein; 4g fiber; 477mg sodium; 547mg potassium
From eatingwell.com
30
get more fitness, nutrition and club information at www.thewac.com
Nutrition Seminars
All seminars are one hour in length
and complimentary for members and
non-members. Please register at the
front desk.
Total Wellness for Women
Join Kim and WAC Yoga instructor
Malisia for this interactive topic aimed
at bringing out your best. Learn how
to stay strong and healthy, both
physically and emotionally, at any age.
Let us inspire you to fire up your body
and your life!
Thursday, September 19 • 11am
Book Discussion:
Wheat Belly: Lose the
Wheat, Lose the Weight
by Dr. William Davis
Is wheat making you fat? This bestseller has created quite a stir in the
weight loss world. Join Kim for a
discussion of this controversial topic
and decide for yourself if this is a
good plan for you.
Tuesday, September 24 • 5pm
Friday, October 25 • 10am
Wednesday, October 30 • 6pm
Monday, October 21 • 10am
Wednesday, October 23 • 5:30pm
Healthy Eating for the
Holidays
Kim will be available to answer your
holiday food questions and any other
nutrition questions you may have.
Pick up a new holiday recipe to fuel
your creative juices and help keep
your fitness goals on track as the
holidays approach.
Monday, November 18 • 12pm
Paid Programs
Metabolic Testing
Do you wonder how many calories
you burn in an average day? Knowing
this number will add more logic to
your fitness goals. Testing is available
by appointment at all WAC locations.
For more information, contact Kim
Flannery, 414-328-3471, ext. 241 or
[email protected]
LOCATION KEY:
West Allis
Waukesha
BodyBudget
If you are looking for a great group
weight-loss program, look no further
than the WAC! This program, designed
and presented by our Nutrition Director,
Kim Flannery, offers an affordable way
to get reliable weight loss information
and motivational tips while being
accountable on a weekly basis. Let us
help you change your body by changing
the way you think about eating. You will
find it easy to track your food using our
exclusive BodyBudget method.
Business Office – Tuesdays • 5:30pm
Fee: $30 per month, member
$60 per month, non-member
BodyBudget Express
This is a streamlined version of the
WAC's popular BodyBudget weight
loss program. Each week you will
be accountable for a half hour of
exercise and a half hour nutrition
class. A boot-camp style workout
will be provided, or you can work
out on your own if you prefer. Try the
BodyBudget method for tracking your
calorie balance. A weekly weigh-in
will document your progress.
Saturdays • 10:30am
Fee: $90 for 3 months, member
$180 for 3 months, non-member
Total Wellness for Women
Series
Do not miss this 7-week specialty class!
Join Nutrition Director Kim Flannery,
Yoga instructor Betsy Peters, and group
exercise instructor Lisa Wilcox for this
interactive series aimed at bringing out
your best. Focus on balance in all areas
of life, with practical tools to eat better,
move better and stress less.
Fee: $50 member
$85 non-member
Tuesdays • 10am
beginning September 10
Individual Nutrition
Consultations
Private nutrition consultations are
always available by appointment with
our registered dietitian, Kim.
One hour: $45 member
$60 non-member
Half hour: $30 member
$45 non-member
Ask about special packages.
Greenfield
Wauwatosa
Downtown
Food
for
Supportive
Friends
Brandon Brumfield and Pam Bautch
Pam Bautch knows what it’s like to literally dive
into a new exercise routine. She started in the
North Shore WAC pool with water aerobics almost
3 years ago when she made a commitment to
improving her health. The low impact and high
resistance felt good on her joints and soon she was
attending regularly and having more fun than she
thought possible!
When Brandon Brumfield joined the group, Pam
could relate to the feeling of being new to the
club. She reached out to Brandon and, with their
common goal of losing weight, the two quickly
became good friends as they learned they had
other common interests as well.
By then, Pam had joined the BodyBudget program,
WAC’s group weight loss program run by Nutrition
Director, Kim Flannery. She urged Brandon to give
it a try, describing the program’s focus on nutrition
education, support, tracking and accountability.
Brandon was ready to make real lifestyle changes,
and BodyBudget felt like a good fit.
Their friendship has made the journey easier and
much more enjoyable. Sometimes a timely text
message made the difference between getting
to the club and skipping a workout. Brandon
describes their friendship as “keeping each other
motivated, being there when needed and making
things fun.”
Some friendships work against healthy habits,
and social activities can make it difficult to stay
on track, but Pam and Brandon have proven
that friendship can help support positive lifestyle
changes without sacrificing the fun factor. Pam
summarizes it best, “Working out with friends is a
dual reward. Better health and a social life!”
North Shore
All WAC locations
mac Milwaukee Athletic Club
31
Presort Std
US Postage Pd
Beaver Dam, WI
Permit #577
Wisconsin Athletic Club
10840 W. Rogers Street
West Allis, WI 53227
If you don't enjoy the journey,
chances are you won't enjoy the destination.
Start having fun NOW!
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