wact he wac magazine of the wisconsin athletic club winter | spring 2014 we're on a roll! what...
TRANSCRIPT
theWAC
Magazine of the Wisconsin Athletic Club
Winter | Spring 2014
We're on a Roll!
What Doesn't Challenge You, Doesn't Change You Page 6
Change of Scenery:Benefits of Water WorkoutsPage 22
NUTRITION:Change of HeartPage 30
W e s t A l l i s1939 S. 108th Street West Allis, WI 53227 414.321.2500 Fax: 414.328.3470www.facebook.com/thewacwestallisClub Hours: Sunday 6am–Saturday 8pm
General Manager: Trish BeattyGroup Fitness Director: Megan ShemanskeCorporate Director of Fitness: Craig HoxieFitness Director: Mike Dandridge Programming Director: Megan Shemanske Service Director: Tim DuttonFit U Director: Pat HutchinsonAquatics Director: Mike Dandridge Kids' Clubhouse Director: Jodi CummingsKidz In Shape Director: Jodi CummingsCourt Sports Director: Jamie DefouwClub Pub Director: Jodi KruseWorkingWell Director: Michele GiuliMember Services: Doug, Rick, Thomas & Tim Fitness: Ali, Brent, Chris, Clayton, Craig, David J., David T., Emily, Gerrit, Jackie, Jamie, Megan, Michele, Mike, Norma, Rick, Ricky & Shannon
W A u k e s h A1530 E. Moreland Blvd. Waukesha, WI 53186262.544.4111 Fax: 262.548.8244www.facebook.com/thewacwaukesha Club Hours: Monday–Friday 4am-11pmSaturday & Sunday 6am-8pm
General Manager: Molly AndersonFitness Director: Andy AlbertsGroup Fitness Director: Renee SalamoneProgramming Director: Kathy DelkerFront Desk Director: Mitch LaueAquatics Director: Jan BoberschmidtKids' Clubhouse Director: Renee Salamone Court Sports Director: Lee KimballMember Services: Arlene, Jeff & Mitch Fitness: Aaron, Adam, Amanda, Andy, Jan,Kathy, Mike, Nate, Renee, & Yoshi Club Pub Director: Janelle Andrews
G r e e n f i e l d5020 S. 110th Street Greenfield, WI 53228414.427.6500 Fax: 414.427.6507www.facebook.com/thewacgreenfield Club Hours: Monday-Thursday 4:30am-10pm Friday 4:30am-9pmSaturday & Sunday 6am-7pm
General Manager: Molly AndersonFitness Director: Pam MuellenbachProgramming Director: Nicole FordGroup Fitness Director: Jana UebeleFront Desk Director: Seth HarrisonFit U Director: Emily LopezMassage Director: Pam MuellenbachAquatics Director: Nicole FordKids' Clubhouse Director: Jenni StremchaMember Services: Joe, Marie and Randy Fitness: Correen, Don, Laura,Nicole, Peter, Rick, Shannon, Stacey & TroyMassage Therapists: Angela, Kelly, Megan, Natalia, Rachel & Steve
W A u W A t o s A8700 W. Watertown Plank Road Wauwatosa, WI 53226414.443.5000 Fax: 414.443.5007www.facebook.com/thewacwauwatosa Club Hours: Monday–Thursday 4am-midnight, Friday 4am–9pmSaturday & Sunday 6:30am-7pm
General Manager: Derek DepreyFitness Director: Brian Hyland Group Fitness/Programming Director: Sarah BromannFront Desk Director: Jessica PerryAquatics Director: Jessica PerryKids' Clubhouse Director: Tracy SchultzCourt Sports Director: Mark BaumhardtCommunity Outreach Director: Shawn LukachMember Services: Eric, Kristin, Logan & Shawn Fitness: Alicia, Angie, Ashley, Brian F., Brain H., Craig, Dan, Darcie, David, Dawnkristi, Dustin, Erin, Jeremy, Jill, John, Jordan, Justin, Karina, Karl, Katelyn, Katie, Kaz, Leanne, Mark, Matt, Mike, Scott, Shem, Steve & Travis Massage Therapists: Andrea, Annie, Holly, Lina, Mark & Michelle
d o W n t o W n411 E. Wisconsin Avenue 6th Floor Milwaukee, WI 53202414.212.2000 Fax: 414.212.2007www.facebook.com/thewacdowntownClub Hours: Monday-Thursday 5am-10pm , Friday 5am-9pmSaturday & Sunday 6:30am-7pm
General Manager: Jennifer SmithFitness Director: Mike LedererGroup Fitness Director: Jamie SchoepkeFit U Director: Kelly BjornstadMassage Director: Tim FarrellMember Services: Kelly & LaurenFitness: Al, Alex, Amanda, Eric, Hubie, Jason, Jeff, Jess, Kristen, Mike, Sonya & Stu WorkingWell Representative: Jennifer SmithMassage Therapists: Anne, Katherine, Kathy & Tim
n o r t h s h o r e7601 N. Port Washington Road Glendale, WI 53217414.228.2800 Fax: 414.228.2809www.facebook.com/thewacnorthshoreClub Hours: Monday-Thursday 5am-10pm, Friday 5am-9pm Saturday & Sunday 6:30am-7pm
General Manager: Nikki WilleFitness Director: Nikki WilleProgramming: Jules Schwefel Front Desk Director: Brooke White Kids' Clubhouse Director: Sara ColemanSports Director: David JawAquatics Director: Kiersten YeazelMassage Director: Jules SchwefelMember Services: David, Kristen, Matt & SaraFitness: Adam P, Adam W, Alan, Alex, Andrea, Brooke, Craig, David, Erin, Gary, Greg, Janet, Jay, Jen S, Jules, Kara, Lauren, Leanne, Mike L., Monica, Nikki, Rachael & Sam Massage Therapists: Anne, AnnMarie, Jana, Jeff, Maura, Randa & Tim
dir ec tory
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BUSINESS OFFICE 10840 W. Rogers Street West Allis, WI 53227 414.328.1300 Fax: 414.328.2640Select photography provided by Wesley Wahlberg, Stephanie Hink and Mike Krukowski.2
hour sho l iday
M e n o M o n e e f A l l sN91W15700 Falls ParkwayMenomonee Falls, WI 53051262.255.5700 Fax: 262.255.5706www.facebook.com/thewacmenomoneefallsClub Hours:Monday-Thursday 5am-11pm, Friday 5am-9pmSaturday-Sunday 6:30am-7pm
General Manager: Deb OrrFitness Director: John TorresProgramming/Group Fitness Director: Sandy JeremyFront Desk Director: Angie Thieme-HouseAquatics Director: Jessica GeblerKids' Clubhouse Director: Angie Thieme-HouseMember Services: Dan, Emily, Kevin, Lindsay & ZachFitness: Danielle, Dean, Kristen, Eric, Jeremy, Luke F. & Luke S.Massage Therapists: Laura & Nicole
C h r i st MAs ev eTuesday, December 24 • 6:30am-2pm**(West Allis Club still open from Monday)
C h r i st MAs dAyWednesday, December 25 • 6:30am-2pm*North Shore Only - other clubs closed(West Allis Club re-opens December 26 at 4am)
n eW y eAr 's ev eTuesday, December 31 • 6:30am-4pm**(West Allis Club still open from Monday)
n eW y eAr 's dAyWednesday, January 1 • 6:30am-4pm*(West Allis re-opens January 2 at 4am)
eAst e rSunday, April 20 • 6:30am-2pm**(West Allis Club re-opens April 21 at 4am)*No Group Fitness or Kids' Clubhouse**Special Holiday Group Fitness Classes offered, see schedule. No Kids' Clubhouse
S P E C I A LT Y P R O G R A M T I M E L I N E All sessions are 7 weeks in length.
Fee: $50 Members | $85 Non-members
January | FebruaryRegistration begins: Monday, December 16
Non-Member Registration begins: Tuesday, December 17Classes begin the week of Sunday, January 5
March | AprilRegistration begins: Monday, February 17
Non-Member Registration begins: Tuesday, February 18Classes begin the week of Sunday, March 2
May | JuneRegistration begins: Monday, April 14
Non-Member Registration begins: Tuesday, April 15Classes begin the week of Sunday, April 27
IN th IS I SSuE:
Volume 14, Number 1 • Winter | Spring 2014
Group Fitness 4
Change of Pace 5
training Corner 6
WAC•tivity 7
Group Fitness Events 8
Life Changing 9
Advanced training 10
Change is Surprising 12
Change is Worth the Effort 12
Gym toys 13
Change is Energizing 14
Change is Fun 15
Menomonee Falls 16
Get Social 18
WorkingWell 21
Just Add Water 22
Court Sports 26
Kids' Clubhouse 28
Food for thought 30
theWAC
NowShoWING!
Video lineup. . . Visit our video library at www.thewac.com/youtube
memoto members
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Change is…How many words popped into your head? exciting,
challenging and rewarding come to mind...scary is
another one that might ring true. Change is also the
one thing you can count on. Whether you embrace it
or fight it, it is inevitable.
We decided this is the perfect issue to focus on
change as we celebrate the opening of our 7th club
located in Menomonee Falls. Transforming a piece
of land that could best be described as an eyesore
into a beautiful facility that has been welcomed by
the community of Menomonee Falls has certainly
been exciting, challenging, rewarding and yes, even
a little scary. If you haven’t yet visited, we invite you
to stop in and see our newest club. It is the perfect
complement to our other six locations, and we can’t
wait to show you around.
You’ll also find articles and stories in this issue that
we think will inspire you to make a change or two of
your own this year. Here’s to change. All the best to
you in 2014!
Good!Keith ray Chez
get more fitness, nutrition and club information at www.thewac.com
grou p fit n es s
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strengthBarre 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-memberDrop-In Fee: $10 member $15 non-member
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Muscles in MotionDesigned for people with Parkinson’s disease, this class focuses on gaining muscle control, improving strength and balance, and regaining confidence in your body.Fee: $50 member | $85 non-member
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cardiotabataTabata 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 bodyweight exercises like sprints, push-ups and squat jumps performed in 20-second intervals of all-out 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
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GritGrind through intervals of 30, 60 and 90 seconds of cardio, plyometrics, strength training and static holds. Group Radical Interval training challenges you both physically and mentally. Improve your cardiovascular fitness, increase your strength and burn fat for hours after class is over!Fee: $50 member | $85 non-memberDrop-In Fee: $10 member $15 non-member
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Knockoutunleash your inner Rocky! In this class, you will be guided by a certified trainer through a high-intensity circuit of boxing tech-niques 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
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tri-FitWhether you are aspiring to become a triathlete or just want to take your fitness up a level, Tri-Fit training can help get you there. this course will teach you how to become a stronger swimmer, more efficient biker and better runner by improving your time, stroke and endurance.Fee: $100 member | $170 non-member
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Metabolic Boot CampRev up your metabolism in this Boot Camp! Class will be full of high-intensity interval training, with modifications for every participant to work at their current level as they are challenged to move to the next. Expect to see Tabata, running, plyometrics, agility drills and active recovery with weights. Every class will be different to prevent plateaus and keep you motivated. You will continue burning calories for hours after the workout is over.Fee: $50 member | $85 non-member
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mind bodyYoga trainingThis class incorporates yoga principles as you train to gain flexibility, strength, postural awareness and balance. You can look forward to a new focus each week, with an emphasis on healthy living as you make the mind/body connection.Fee: $50 member | $85 non-member
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cycleride & rowCycling meets rowing in this high-intensity class designed to fire up your metabolism and torch fat. Meet Instruc-tor/Personal trainer, Michael Martz, as he combines two powerful formats into one dynamic and challenging workout. Fee: $50 member | $85 non-member
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InstructorTrainingProgram
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 414.328.2641 ext. 112 or
Watch for more information, formats and sessions in the club.
Fee: $50 member | $85 non-member
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Begins the week of March 3
Runs 8 weeks
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By Renee SalamoneWAC WaukeshaGroup Fitness Director
Are you stuck in a group fitness rut? We are creatures of habit, and when it comes to exercise, and we tend to migrate to the same cardio equipment, strength equipment or fitness classes. Regular exercise is certainly good for the body, but in order to influence results and avoid boredom, it is important to change your routine.
If you have been taking Spin and Total Bodyworks for the past few months, give Interval, Yoga or Pilates a try. You’ll improve your flexibility and strength, which can also help you get more out of your Spin classes. You will be surprised how quickly you find those “new” muscles. And just for fun, check out Zumba - it is as effective as it is fun.
If you are a runner who has been running at the same pace for a while, try adding intervals with bursts of sprints to your workout. Not only will this increase your pace, it will challenge your cardiovascular system and help you achieve results.
In order to see physiological changes in your body and overcome workout plateaus, you have to be open to changing your routine. As scary as change can be, switching it up will benefit you in ways you won’t expect.
If you’re curious about a new class, check out Try-It Week. Get a sneak preview of our upcoming classes or try an introductory class. All classes are complimentary and are designed to give you a taste of what happens each week. If you’ve been eyeing up a new class, here’s your chance to give it a whirl.
Winter Try-It WeeksDecember 22 – January 4
February 23 – March 1Check in club for schedule.
change of pace.
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get more fitness, nutrition and club information at www.thewac.com
TRAININGcornerBy Brian hylandWAC Wauwatosa Fitness Director
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The body is an amazing machine; it can and will adapt to anything it is exposed to, good or bad. This holds true for your exercise program as well; your body adapts to it and the benefits you receive decline over time. Stepping out of your exercise comfort zone and varying your workout on a regular basis will greatly increase the benefits you receive from it. here are a few things to try if you find yourself in a rut or not getting the results you want.
What Doesn’t Challenge
You, Doesn’t Change You.How the body adapts over time and tips to avoid boredom, break through plateaus, and maximize workouts/results.
norMal aCtiVitY trY tHiS
Elliptical Bodyweight Exercises
Jogging Swimming
Weight Machines Interval Class
Swimming Weight Machines
Spin Free Weights
the key is to challenge yourself. When you leave the gym you should feel like you worked out. If your workouts have been the same for a long time, try changing up the intensity and/or activity. And don’t forget about WAC’s talented and highly skilled trainers. Helping you get the most from your time here at the club is what they do…and they do it really, really well. For more information on how to change up your workouts, contact your club's Fitness Director or ask any Fitness staff the next time you're in the club.
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Cardio CircuitMondays • 11pm-12am
Get plugged in to this circuit format class. There's no tricky choreography, just challenging and fun stations featuring cardio, muscle conditioning and balance training exercises.
VolleyballMondays • 12amThursdays • 12am
Join us for pick-up volleyball on the racquetball courts, played tournament style. 2 on 2, 3 on 3…the number of people playing dictates the style of game each week. No need to sign-up…just show up and play!
ringsideTuesdays • 9-10pm
this great cardio class uses bags and boxing gloves. Learn bag skills and boost your agility, strength and flexibility.
Cardio MixTuesdays • 10:05-11:05pm
this class blends a variety of cardio formats (step, kick, dance) with sculpting for a dynamic, calorie-burning workout.
intervalTuesdays • 12-1am
Wednesdays • 12:30-1:30amInterval involves alternating short bursts of intense activity with active recovery. This efficient training method can help you increase your intensity without burning yourself out.
total BodyworksThursdays • 10pm-10:45pm
A total-body conditioning class using a variety of training tools and equipment such as free weights, resistance bands and body bars.
SpinThursdays • 11pm-12am
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.
2-on-2 Basketball leagues
Thursdays • 10pm-11pm Join us for this 7 or 8-week league plus playoffs. Teams consist of two players and a sub. You’ll be playing two 10-minute halves per game. Put your own team together or we can place you (may have one non-member as a teammate). League runs January 9 through March 6.
For more information about Late Night programming, please contact Trish at 414.321.2500 or [email protected]
Exercise your Brain! See how many differences you can spot in the photos below. Hint: there are a total of ten! Check your answers by visiting www.thewac.com/wactivity
WEST ALLIS PROGRAMMING
Late Night
get more fitness, nutrition and club information at www.thewac.com8
EvEntstry-it WeeksTake a sneak preview at our upcoming Specialty Classes, Advanced Training, or maybe try an introductory class. Check club for more details.Complimentary
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Try-It Weeks: December 22 – January 4 February 23 – March 1
Spinning into the new Year! Looking to end 2013 with a little spin? Join Julie Crowley for this fun 2-hour Spin event as we ride to live music by SoundSational DJs and roll up to the Club Pub for Mimosa’s and light snacks.Fee: $10 member | $15 non-member
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Tuesday, December 31 • 9am
Frosty 5kLet the games begin! Bring the whole family to Frame Park in Waukesha to enjoy this annual 5K Walk/Run. Prizes will be awarded for best costume. Registration forms are online at www.iwantregistered.com. For more information, contact Renee at 262.544.4111 or [email protected].
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Saturday, January 18 • 1pm
Mind | Body dayJoin us as we celebrate a day that focuses on the benefits of Yoga and Pilates. there is a style of yoga to suit everyone, regardless of age, body type or fitness level. Pilates will not only center your core but your inner being as well. You don’t need to be flexible; you just need to be open to the possibilities. Complimentary
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Saturday, January 25
Candlelight poolside YogaRenew your mind, body and spirit with a candlelight yoga class. Wine and cheese will be served. Sign up at the Front Desk.Fee: $15 member | $20 non-member
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Friday, January 3 • 6:30-8pm Friday, February 28 • 6:30-8pm
Flirtatious Friday affairLadies, 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. Kids Clubhouse will be open until 8pm.Fee: $15 member | $20 non-member
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Friday, February 7 • 6:30pm Friday, April 11 • 6:30pm
roll & releaseFoam rolling is an effective way to provide relief to your body’s “trigger points” and increase flexibility through massage techniques you can do yourself. This workshop offers in-depth instruction on proper foam rolling techniques that will help you achieve maximum benefits.Fee: $15 member | $20 non-member
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Yoga for runners Workshopthis class is designed for runners looking to increase flexibility and range of motion; build core strength; and improve breathing, balance and posture. Yoga is a great way to lengthen and strengthen muscles and joints used in running, which will help you build stamina and avoid injury. Overall, Yoga helps restore balance to the body, making it a valuable complement to running.Fee: $15 member | $20 non-member
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St. paddy 5k Fun runRunning to Protect Those Who ServeJoin us for a scenic 5k Run/Walk through Glendale to benefit the Glendale Police Dept. Armor Fund! The event begins at Glendale Police Dept. and ends at WAC North Shore where participants will enjoy live music, Irish Dancers and green beer (age 21 and older). Race fee includes a T-shirt, running bib and beer. Event Fee: $20 member $25 non-member
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BEFoRE
AFtER
lifeChangingMeet Christopher peppasFreelance Writer
Chris’s Story:
You can change your clothes. You can change the channel.You can change your mind.You can change your life too.I am living proof.
For most of my life, I was overweight. Over time, I progressed from obese to morbidly obese. I couldn’t even tell exactly how overweight I was because there was no scale that could weigh me. Like many others, I tried everything to lose weight. From amphetamines to a cabbage soup diet…from Weight Watchers® to Perma-Slim, if you’ve heard of it, chances are I’ve tried it. At one point I lost 257 pounds on Jenny Craig — but it was short-lived, and I gained it all back…and more. I got really good at losing weight, but I was even better at gaining it. In December of 2004, I underwent gastric bypass surgery (my last resort). But it was after surgery that the real work began.
After the procedure, I had to be diligent in eating right and exercising. The WAC has been my partner every step of the way. Adding regular exercise to my routine is vital to making sure the pounds stay off and to (more or less) stave off the inexorable forces of age and gravity. The recumbent stepper at the WAC is my machine of choice along with a variety of the resistance machines that help build more muscle. This path towards fitness has been an interesting ride: one with twists and turns worthy of Six Flags. I’m down 300 pounds from my all-time high.
Chris’s Advice:There are a lot of people who may be intimidated by the thought of joining a gym.But take it from me, it’s never too late to get your health house in order. I was over 50 when this odyssey began. Change can be difficult, but it’s doable. You’ll be glad you did it.
get more fitness, nutrition and club information at www.thewac.com10
A D v A N C E DClaSSeSnew Year, new You Boot CampShake off the post-holiday ho-hums and kick-start the New Year with our New You Boot Camp. Re-energize, challenge your limits and watch your sense of accomplishment soar as you achieve the body you’ve always dreamed of. Boot camps remain a highly effective way to produce impressive results, and in just 10 weeks, our participants lose an average of 3-4% body fat, 5-10 lbs. and 2-3 inches around their waist and hips. Space is limited to 8 people…sign up early to get your spot! BONUS…we’ll be awarding a PRIZE to the person losing the most overall body fat percentage, weight and inches. Class meets once a week for 10 weeks and begins the week of January 6.
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reps on ropesOriginally developed specifically for sports like football and Mixed Martial Arts, heavy rope training (or rope battling) is making it mainstream. Along with increasing your strength, power and endurance, the constant motion of rope battling will floor you with a muscle-toning, stimulating abdominal and metabolic workout like no other. You’ll be shocked at how fast a few quick whips can get you to your maximum heart rate.
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Mondays • 5pm Thursdays • 7:30pm
Bands & BellsSpice up your routine with Bells & Bands: a class that combines super bands, kettlebells, barbells and dumbbells in a workout that will keep your body guessing. Train your upper and lower body with strength, speed, agility and flexibility exercises—a perfect complement to your normal resistance training.
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Hii+Y: High-intensity intervals and Yogathis class offers the best in bodyweight resistance exercises, starting with a high-intensity interval training workout (HIIT) and ending with power yoga. More oxygen into the body means more calories burned, and the combination of the oxygen debt from HIIT and the deeper breathing of power yoga will rev up your metabolism. HII+Y is a perfect combination of cardiovascular exercise, strength training, stretching, deep breathing and relaxation.
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Surf’s up at WaC in the Falls!Surfset® is a fitness method inspired by the sport of surfing, combining surf-specific movements with traditional exercises to create a dynamic routine designed to torch body fat and tone the core. You won’t want to miss this!
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Watch for details in the club.
Membership CornerSurprise Your SpouseStudies have shown that having a workout buddy increases your exercise results and adherence. With the holidays fast approaching, think of giving the gift of fitness to your husband or wife. See Member Services for details on our couple memberships.
out-of-town GuestsDo you have friends and family visiting for the holidays? Ask any Member Services Representative for details on guest guidelines and fees for your out-of-town guests.
new YearThe days are shorter and colder, but the WAC is a fun, warm place to visit. Just as a reminder: the winter months are busier for us, and you may find the club is more active than normal. Be sure to plan your workout times so you can reach your 2014 health and fitness goals.
Fit Facts 12+…
the number of reps that should be performed to improve muscular endurance
8-12… the number of reps that should be
performed to support muscle mass gains
3-6… the number of reps that should be
performed to increase muscular strength
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A D v A N C E D t R A I N I N GSummer Slim downBelieve it or not, summer will be here sooner than you think! Let the WAC Trainers help you get your body summer-ready as you join fellow classmates to accomplish feats you never thought possible. Each small group training class is progressively challenging, allowing you to see measurable improvements in your strength, endurance and ultimately your body. As an added bonus, the person who loses the most weight and inches will receive the grand prize. Classes are limited to 8 people.
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row FitMix one part rowing, one part high-intensity intervals and one part resistance training to get this wildly effective calorie-burning workout. Each class will combine rowing with a variety of resistance exercises using kettlebells, ropes, medicine balls and more to challenge every ounce of muscle on your body while keeping your heart rate elevated for maximum cardio conditioning.
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proGraMSpilates reformerA Pilates Reformer personal training session is the most effective way to learn, practice and perfect your Pilates performance. Our trainers devote their undivided attention to your specific needs and develop a custom program for optimum results. f
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lose it ChallengeNeed to jump-start your weight loss plan? Bring in 2014 with a bang with our 12-week Lose It Challenge! The Lose It Challenge is a partner weight loss program that includes nutrition counseling, group personal training sessions, a t-shirt and more! Let our trainers guide you to success! We will help you effectively lose weight, achieve your personal fitness goals and be accountable to the most important person…you!
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Informational Meeting: Saturday, January 4 Begins January 11
tri-Faster triathlon play 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. Let the tri Faster coaches motivate and teach you how to elevate your fitness to a higher level in an up-tempo and spirited workout. This class is appropriate for triathletes and fitness enthusiasts who want to add some fun, variety and challenge to their training. Workouts will be held on the spin bikes, treadmills and indoor pool.
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Winter Session 1 - January 5-February 9Winter Session 2 - February 16-March 23Spring Session 1 - March 30-May 11
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. For more details, contact Brian Hyland, WAC Wauwatosa Fitness Director. Purchase your MYZONE Belts and sign up for classes at the Front Desk.
MYZone CL ASSES
NEW! MYZone treading
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MYZone Boot Camp
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March MYZone MadnessCalling all MYZONEers! For the month of March, wear your MYZONE activity belt every time you work out…both inside and outside of the club. Stop by the MYZONE console in the club and upload your workout data including MEPS earned. Earn 2,000 MEPS and receive $50 in WAC Club Cash.
I ______________________________________ hereby commit the
next 30 days to not consuming any C.R.A.P (Caffeine, Refi ned
Sugar, Alcohol, Processed Foods), by exercising/ earning at least
2,500 MEPs. (MYZONE Effort Points) and by drinking at least 8
glasses of water per day beginning on _______________________ .
Signature: ________________________________________________
Date: ______________________________________
Witness Name: ____________________________________________
Signature: ______________________________________
My commitment to the 30 Day Weight Loss Challenge
Nb: To help you with recording all the food that you consume please purchase the MYZONE smart phone App from the App store. Terms and Conditions apply.
myzonemoves.com
30 Day Weight Loss Challenge
My fast track solution GUARANTEED to shred body fat.
Belonging to: ______________________________
A5 Weightloss Flyer - Generic v4.indd 6-7 7/24/2012 7:25:46 PM
get more fitness, nutrition and club information at www.thewac.com12
Change is... Surprising!Meet pat StricklerContract Sales Liason at American/Kennedy Hahn Appliances
Interests:Riding my Yamaha 650 classic motorcycle with my husbandBeing outsideTravelling (especially to Norway and Kenya)
Pat’s Story:I was diagnosed with breast cancer in 2012. After suffering severe side effects from a post-cancer treatment, I learned that each 5kg gain in weight (about 11lbs) is associated with a 13% increase in breast cancer mortality.1 that is when I decided to focus on weight loss and nutrition.
I’ve had many milestones on my journey; the most notable was losing 22 pounds and 3 ½ inches. And it keeps on going. I once found an old skirt in the back closet that I was sure I would never fit into, but when I tried it on, it fit! When I shared this with my friends, they told me that I better wear it now before it gets too big.
Having support for any kind of change is important, and the WAC has helped me in many ways. One day, after a workout, I noticed I was hurting a little. I met with Darren at WAC Physical Therapy, and he gave me several tools and exercises I could do to help. Darren and his assistant, Nate, are great to work with. Even now, after my therapy has ended, they continue to be an avenue of support.
Pat’s Advice:Celebrate your successes; even little accomplishments are victories. Practice mindful eating by being aware of the choices you make. Turn negative thoughts into positive ones. Say, “yes I can!” You might just be surprised to find out you’re right.
1 Source: Leslie Waltke, Cancer Rehabilitation Coordinator, Aurora health Care
Change is... Worth the effort!Meet Francine JohnRetired Preschool teacherMarried with 3 adult children7 grandchildren
Interests:Readingtaking the kids to the poolWater sports
Francine’s Story:I joined the WAC in May of 2007 when I decided I needed to stay active. I wanted to keep up with my grandchildren and keep down my cholesterol. the WAC has been a perfect fit for me.
there are so many different options. I love the group fitness classes. H2O, Aqua Zumba, Joint Effort… I like to try them all. I’ve even tried Belly Dancing class! the instructors are always friendly and encouraging. I also train with Brooke, whose up-beat attitude keeps me motivated and accountable.
I come to the club six times a week, and I’ve really seen the changes. On top of losing 40 pounds, all of my numbers came down, including blood pressure and cholesterol. My doctor even decreased my medication. I feel stronger after workouts and have gradually progressed to more challenging classes. I have more energy and stamina. one staircase used to leave me tired and short of breath, but just recently, I was able to walk up eight flights of stairs!
Francine’s Advice:Don’t give up—try it! You never know what you’re capable of until you try. Try an aquatics workout, even if you’re not a good swimmer. You’ll have an improved range of motion and it is easier on your joints.
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“Challenges make you discover things about yourself that you never really knew. They're what make the instrument stretch—what make you go beyond the norm.”
- Cicely Tyson
If you’re looking for a new physical challenge and for a workout that is most definitely “out of the norm,” battle ropes give a demanding strength and conditioning workout that requires power, endurance and mental toughness.
Created and developed by multiple world record-holder, John Brookfield, battle ropes are designed to challenge your inner competitor. Athletes and Martial Artists began using battle ropes to improve their athletic performance, but over the years, battle ropes have changed shapes, sizes, materials and lengths for multiple uses in health and fitness. While the weight of the rope is significant, what most people do not know is that it is the various actions of the body, while in constant motion, that are the most effective for bodyweight training. If you are driving for results, battle ropes allow people of all fitness levels the challenge to safely push their limits in a controlled environment.
Some of the many benefits that you will receive from battle rope training are muscular strength, weight loss, muscle sculpting, and muscular and cardiovascular endurance. Battle ropes yield a multitude of benefits by engaging your abs, hips, shoulders and lower body all while stabilizing your spine during explosive movement. Battle roping burns extensive calories, elevates your heart rate to a level similar to sprinting, and allows continuous power output. Talk about results!
If you’re looking to maximize your efforts and you’re up to the challenge, ask one of your local WAC trainers about battle ropes or check out the Reps on Ropes class at West Allis. Challenge yourself and discover something new!
on theRopesBy Clayton GreenleeWAC West AllisPersonal trainer
get more fitness, nutrition and club information at www.thewac.com14
Change is... energizing!Meet Virginia palaszewskiSenior teller at tri City National Bank
Interests:Reading Spending time with friendsGoing to the movies
Virginia’s Story:I have been overweight for the past 10 years. My obesity was a result of poor nutrition and a lack of physical activity. In March of 2012, I underwent surgery to repair a hernia, which I later discovered was likely caused by being overweight. My doctor informed me that there was a good chance it could reoccur if I did not lose the weight. And when I started getting tired just walking up a flight of stairs, I knew it was time to make a change.
I immediately felt welcome as soon as I walked through the doors at the WAC; the atmosphere was very friendly. the staff showed a genuine interest in my reasons for wanting to join. Zac matched me with my personal trainer, Craig, who not only suited my personality but also my fitness needs. I knew I wasn’t being looked at as just another membership, but rather as a member of a large family.
That family has helped me reach some incredible goals. Craig has become a great mentor; he is knowledgeable, challenging and fun. My best friend, Annette, is a great support. I know I can always call her if I need a new workout idea, a healthy recipe or a pep-talk. I have lost 118 pounds, dropped 7 pant sizes and dropped 6 shirt sizes. I have more energy and confidence, and I’m beginning to see definition in areas that were never noticeable before.
Virginia’s Advice:Never give up! Stay the course. The only one standing in your way is you. If you have a setback or hit a plateau, don’t let it discourage you. Instead, use it as motivation. Listen to your trainers; they are there to help you succeed.
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Change is... Fun!Meet debbie BertnickOperational Analyst at GE Capital
husband Bob – Married 26 yearsSon Drake – 18 years old, pursuing a degree in business law
Interests:the Packers!Jimmy Buffet – I am a big Parrot headMy 2 Daschunds
Debbie’s Story:I suffered a broken ankle nearly 10 years ago. At the end of my rehab, the doctors recommended that I continue working on a stationary bike at a gym. As a GE Employee, I had access to the WAC through the Health Ahead program, which encourages employees to focus on their health and wellness. That is where my journey began.
It was when I met with a trainer that I had my “Aha!” moment. He spoke with me about a weight loss exercise program, and I set a new goal for myself: to lose 20 pounds by the time I turned 40. Four months later, on my 40th birthday, I had lost 25 pounds! Ten months later, I had lost 65 pounds and have kept it off since.
there were many times that I did not want to go to the gym. the WAC has changed that for me. It is so open, friendly and welcoming. It is addicting and FuN! I cannot imagine continuing my exercise program anywhere else. It truly is a club where everyone knows your name! this January, I will have kept my weight off for 10 years, and I am having more fun now than ever before. thanks WAC staff and fellow members for supporting me.
Debbie’s Advice:Stay focused and never give up. The support of friends and family is always helpful.
get more fitness, nutrition and club information at www.thewac.com16
After nearly one year of construction and four years of planning, we are proud to announce the opening of our newest location: WAC Menomonee Falls. This club has the same great staff and programs you have come to expect from the WAC…and more! The Menomonee Falls club is open to all WAC members and is included in your membership.* We invite you to stop by and see the new club.
MenoMonee FallsNew Features■ personal/Functional training area
If you’re looking to change up your workout, check out classes and personal training offered in our state-of-the-art functional training space. From TRX to battle ropes and kettlebells, head to the orange floor for all of the latest gym toys. For more information on Personal training, talk to our Fitness Director and look for the class schedule posted in the training area.
■ indoor and outdoor poolsWith the popularity of our lap pools and the abundance of water-based classes, we present our largest aquatics area yet. Featuring an exercise pool for classes and lessons, a lap pool and whirlpool, our indoor aquatics area will keep you busy all year long. Coming this summer: the outdoor lap pool and kids splash pad will open Memorial Day weekend, 2014.
■ training StaircaseStairs are an excellent, simple form of training, and over the years, our trainers and Instructors have come up with some pretty creative ways to use a stairwell. From jumps to sprints to side steps, this free-standing training staircase allows you to perfect that stair workout without sprinting into your fellow member on her way to Pilates.
■ Club pubRelax and unwind in our newest Club Pub. Featuring a full cocktail bar, 4 flat-screen televisions with the NFL Network and complimentary WiFi, the Club Pub is the perfect place to meet up with your friends after a workout.
Coming AttractionsCheck out the new classes, programs and events. Look for the
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• Surf’s Up: Surfset• Summer Slimdown• Knockout• Ride & Row• Women's Wine Down• Big Game Workout
• Tri-Faster Triathlon Play • Falls Adult Basketball League• Indoor Co-ed Volleyball League• Back to Basics: Nutrition and Exercise for Optimal Health
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In November of 2009, the WAC sat down with the Village of Menomonee Falls to discuss a potential project. The facility, including a new WAC location and a Froedtert health medical office, would kick off the
redevelopment of the area from Pilgrim Road to highway Q along uS 41/45.
Named for its location just off of Pilgrim Road, the Menomonee Falls
location was referred to as “Project Mayflower.” After researching and
visiting clubs all over the country, the Project Mayflower team combined new
ideas with their 37 years of experience to create a club that is both cutting-edge and
community-based. Every detail was thought through from how the sun would shine through
the windows to how to effectively maintain the locker rooms with minimal shutdown time.
In February of 2013, the Wisconsin Athletic Club and Froedert health broke ground on the new facility,
MenoMonee Fallsproject Mayflower: from Concept to Club
and Project Mayflower officially became WAC Menomonee Falls. After hours of construction, and the creation and re-naming of a new road, the club began to take shape. In the last few weeks before opening, floors were installed, pools were filled and the new fitness equipment was delivered.
Finally, after four years of planning and research, WAC Menomonee Falls officially opened on Tuesday, November 12, 2013 (11/12/13). Since then, the Falls team has welcomed many new members to the WAC family, and its current members have enjoyed using the new location. the club is a great fit for the community and for the WAC.
Watch for details on our Opening Celebrations in early 2014!*Excluding Non-Prime memberships at West Allis, Waukesha, Greenfield, Wauwatosa, Downtown and North Shore. If you have questions about your membership or would like to make a change, please contact the business office at 414.328.1300.
get more fitness, nutrition and club information at www.thewac.com
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Beer tasting and annual Chili Cook-offWhat could be more fun than a night of chili and beer tasting? If you think you have a great chili recipe, be sure to enter it in our Annual Chili Cook-Off, and let our panel of judges decide. Chili-making participants eat free! Participants need to bring their own “toppings” to serve with their chili. Winner receives a gift certificate to Chili’s Restaurant. Fee: $5 per person | Complimentary for Chili Cook-Off Entrants
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Big Game WorkoutAre you ready for some football? Join us for a Pre-Super Bowl workout…just what you need to get fired up for the big game!
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Girl’s night in – Southern Hospitality You’re invited to our 5th annual Girl’s night in! Join WAC Greenfield for a Vinyasa Yoga class followed by the movie “Safe Haven”. Kick back, relax and enjoy a casual dinner and some girlfriend time. There is no better place to be then with your girlfriends.Fee: $15 member | $20 non-member
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Women's Wine downLadies... Join us for a chick flick and wine tasting and enjoy a little down time at WAC in the Falls…a perfect way to end the week.Fee: $15 member |$20 non-member
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WaC night out!Meet us for a night visiting Waukesha’s finest establishments! Cocktails will begin at WAC Waukesha. Carpooling is encouraged. Sign up at the Waukesha Front Desk.
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St. paddy’s Boot Camp & BrewsJoin us for boot camp and socialize after with buddies and brews. See club for details.Complimentary
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Bingo luncheontest your luck at our Bingo Luncheon. There will be fabulous prizes, delicious food, and bar specials.Fee: $10 per person
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Spa dayWe’ll be offering a morning filled with tips and services to keep your skin hydrated and looking its best. See the club for further details and sign-up.Complimentary
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north Shore’s Fitness Fashion ShowJoin us for our eighth annual Fitness Fashion Show and discover the latest trends in fitness and active wear! All apparel showcased will be from local vendors. Enjoy small bites, beverages, raffles and more! We can’t wait to see you there. Bring a guest! Complimentary
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WaC Seasoned Citizens SocietyComing soon in 2014, the WAC West Allis will be hosting new programs for our seasoned citizens. Watch for details on programs like Card Club, Art Class, Movie in the Pub, Book Club, Walking Club and Bus Trips. For details, contact Pat Hutchinson at 414.321.2500 or at [email protected].
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Senior SocialsOne benefit of a WAC membership is the friendships that develop over months of working out together. Susan Metzger celebrates these friendships with class participants by getting together regularly for socials. She invites you to join her class for a terrific workout and the socials for some fabulous fellowship.
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Member-to-Member ConnectionsCome join us for our “Member-to-Member Networking” event. 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 [email protected]: $5 per person
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Last Wednesday of every month 5-5:30pm registration 5:30-7pm open networking and appetizers
Mixology MastersShow us your mixology skills; make YouR DRINK to share and see if your drink outshines the others.
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Chinese new YearJoin us in the Club Pub to celebrate the Chinese New Year with Sake and Chinese food specials.
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Friday, January 31
“Big Game” Chili dumpSpend time with your friends, watch the commercials and witness football history as you enjoy food and drink specials on Superbowl Sunday. Bring chili to share and you'll eat free.
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red Wine tastingCome sample a variety of red wines to celebrate heart health Month. Studies show red wine offers heart-healthy benefits.
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thursday, February 6 6:30-8:30pm
Mardi GrasKick off Mardi Gras with Big Easy beer tasting and Jambalaya.
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Friday, February 14 • 6pm
daytona 500Come watch the race at the Club Pub and enjoy drink and food specials.
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St. paddy’s day BashThe Club Pub opens early. Come in for Reuben sandwiches, Irish car bombs and green beer!
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March MadnessCome watch all NCAA basketball games in the club pub. The club Pub will be open early and late for all NCAA games.
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opening dayCelebrate the beginning of baseball season at the Club Pub. tailgate indoors before the game and watch the game in the Club Pub.
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WaC's 38th Birthday Family Sock HopBring the whole family to celebrate the WAC's 38th birthday and dance the night away! Fee: $10 per family
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Friday, March 28 • 7-10pm
Vendor Fair Sponsored by the “Sole Sisters Group”
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Spring Break WaC luautired of the cold and dreary winter weather? Bring out the coconuts and grass skirts and warm up from the inside out with drink specials and dancing.
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The Club Pub will be closed:December 24-25, December 31, January 1 and April 20
Change
Physical Therapy & Chiropractic Care...We invite you to take advantage of a variety of services including complimentary screenings provided by our partner service providers:
WeSt alliSdr. Jeffry daukDauk Chiropractic16873 W. Greenfield Ave.New Berlin, WI 53151262.786.2225*Check club calendar for complimentary screening events
Kevin Svoboda, ptAccelerated Rehabilitation Centers18000-P W. Bluemound Rd.Brookfield, WI 53045262.879.0010
WauKeSHa
dr. Kevin HerrleBrookfield Chiropractic15010 W. Greenfield Ave. Suite #100Brookfield, WI 53005262.754.5500*Check club calendar for complimentary screening events
GreenFielddr. Jeff GrosskopfEpic Life Chiropractic11430 W. Bluemound Rd. #16Wauwatosa, WI 53226414.426.9677 *Check club calendar for complimentary screening events
darren nelson, dptWAC Physical TherapyA Division of Franklin Rehabilitation, Inc.502 S. 110th St.Greenfield, WI 53228414.409.7817*15-minute complimentary screening for all WAC members.
WauWatoSaFoti Chiropractic11717 W. North Ave.Milwaukee, WI 53226414.259.9008*Check club calendar for complimentary screening events
doWntoWn & nortH SHoredr. allen Van ScoykComplimentary screenings offered…
First Monday of every month 6:15 - 7:15pm
Second Monday of every month 6:30 - 7:30pm
get more fitness, nutrition and club information at www.thewac.com20
Your Perception
By Anne Giordano, North Shore Massage Therapist
Not a fan of massage? Though it has been practiced for thousands of years, there are still plenty of misconceptions about massage therapy. Science is still catching up with the complexity that is the human body, but one thing is for certain: the value of human touch is unmistakable.
Maybe we can change your mind about massage by debunking some common myths and misconceptions:
Do I have to be completely undressed?No. You should undress to your comfort level. Your body will be covered by a sheet ot blanket.
Can I trust my Massage Therapist?Massage Therapists are healthcare professionals. Your appointment is completely confidential as we adhere to hIPPA regulations.
I don’t see the benefit. Isn’t massage just a treat?Massage is a viable form of therapeutic treatment, not just for luxury. Massage is capable of spot treating an ailment while also identifying surrounding contributors and calming the entire system so that it may better heal itself. Therapists can also be a first line of defense for preventative healthcare, i.e. identifying skin cancer, managing stress, depression, insomnia and high blood pressure.
Do I have to be still and silent?No. You are not required to lie still like a mummy while the therapist works. Feel free to have a conversation with your therapist about your massage during your treatment. If something in your treatment isn’t working for you, it’s okay to say so. We want to tailor the session to be as effective as possible for your individual needs.
Isn’t deep tissue massage painful?Deep tissue is not necessarily synonymous with pressure. It is more about level and speed at which the tissue is massaged. Deep tissue work can still be extremely relaxing while emphasizing an alteration to the structure and release of restriction.
Slow down during this busy holiday season and change the way you feel with a well-deserved massage. You never know what you can accomplish until you try. Call to book an appointment today!
m a s sage
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Company Profile:The Starr Group is an Insurance/Risk Management agency with the capabilities of advising clients on everything from their business insurance to their personal insurance. They also provide Risk Reduction assistance in Human Resources Compliance, Loss Control, Defensive Driver training, Leadership Training, Cobra Administration, Workers’ Compensation Claims Administration and Corporate Wellness.
about Mary StarrMary Starr, Executive Vice-President, has directed The Starr Group since 1985. Mary has been at the helm of creating The Starr Group’s current award-winning wellness program, Fit4Life, which has received numerous accolades.
tell us about your company’s approach to wellness in the workplace…As employers, we are in a prime position to make a difference in the lives of our employees and their families. The Starr Group considers wellness to be a sustainable business strategy. Happy customers begin with happy employees. Taking care of them, empowering them and rewarding them will do the same for our customers and our business.
Our goal is to provide a robust wellness program that provides something for everyone. We complete annual biometric and health risk assessments, which supply us with a corporate profile of our company. From this profile we found our four areas of greatest concern (nutrition, sedentary lifestyle, stress/anxiety and tobacco cessation) and built our wellness program around these primary areas.
What prompted you to participate in the Fittest eXeCS competition?I am driven by setting goals and pushing myself. This was my fifth year participating in this competition; I was a finalist the first three years and a winner in 2012 and 2013. I love this competition because it challenges and motivates me to push myself to a higher level of fitness.
What do you think contributed to winning?Definitely my personal trainer, Nicole Ford. She is an outstanding role model and inspiration for me. Nicole also works with The Starr Group as a whole, sharing her guidance, wisdom and support for the entire team.
tell us about your team…I am extremely proud of The Starr Group team. They are outstanding wellness ambassadors for The Starr Group wellness
program, Fit4Life. They actively participate in our wellness challenges, lunch and learns and biometric/health risk assessments each year. They are shining examples of individuals who take responsibility for their own health and wellness.
Why do you think it is important to lead by example?My position is fast-paced and can involve a high degree
of stress. My fitness routine allows me to decrease my stress level and increase my focus, which in turn increases my productivity and effectiveness. Being able to maintain a balance between work and wellness is vital to fulfilling the requirements of my position. Over time, I have learned that business results should not come at the expense of my quality of life. Our work and personal lives can co-exist. I take the responsibility of being a role model to my teammates very seriously, and I believe this is an important lesson to pass on.
What do you enjoy most about your WaC membership? I have been a member of the Greenfield WAC since it opened. I appreciate the variety of equipment available and the openness of the larger workout area. I am always amazed by the amount and variety of programs the WAC provides to its members.
Are you "Fit to Lead?" Read WAC Wauwatosa General Manager, Derek Deprey's article on fitness and leadership at thewac.com/lead
Insurance & Risk Solutions IT’S NOT JUST BUSINESS; it’s Personal
Insurance & Risk Solutions
Mary Starr, CWC
5005 Loomis Road, Greenfield, WI 53220 Phone: (414) 421-3800 Fax: (414) 421-6145visit us at starrgroup.com
Mary Starr, Executive Vice-President, has directed The Starr Group since 1985. Mary graduated from the University of Wisconsin-Madison with a degree in sociology and social work and a minor in Spanish. She went on to earn graduate credits toward her master’s degree in social work at the University of Wisconsin-Milwaukee and graduate credits toward her master’s in business administration at Keller Graduate School. In 2010 Mary went on to receive her Certified Wellness Coach designation from The Spencer Institute.
Mary has been at the helm of creating The Starr Group’s current award winning wellness program, Fit4Life, which has received numerous accolades including the following.• 2011 Well Workplace Award winner, award by the Wellness Council of America.• American Heart Association Fit Friendly Company Platinum Award winner 2013,
2012, 2011, 2010, and Gold Level status in 2009. Recognition for worksite and community innovation.
• 2012 award winner for the Healthiest Employers in Milwaukee, 2011 runner up. • 2013, 2012 individual winner of The BizTimes Fittest Exec challenge, finalist in
2011, 2010, 2009. • 2013 team winners of The BizTimes Fittest Exec challenge, team finalist 2012.• 2011 BizTimes Corporate Wellness Award for Southeastern Wisconsin, in 2010 and
2009.
Mary has served on numerous boards past and present, including:• The Wellness Council of Wisconsin’s Executive Board of Directors, where she is
currently active on the Advancement and Programming Committee.• Well City Milwaukee Advisory Board of Directors, working to promotoe corporate
wellness in the Greater Milwaukee area. • Marsh Berry and Associates Advisory Council. Marsh Berry is the largest most
prestigious insurance consulting firm in the US, comprised of a select group of the insurance industry’s top performing agencies from across the US.
• The South Suburban Chamber of Commerce Board of Directors, where she is currently active on the Events Committee and Health and Wellness Council.
• The Executive Leadership Team for the American Heart Association, where she is an advocate for the Milwaukee Heart Walk and the benefits of a heart-healthy lifestyle.
• The Board of Directors for the Wheaton Franciscan Healthcare Foundation for St. Francis and Franklin, currently working to promote the Foundation and to raise awareness for its many community programs.
• The Wheaton Franciscan Healthcare Diabetes Awareness Advisory Board.
Mary has spent numerous hours as a volunteer coach and coaching assistant for the Hales Corners Lutheran Middle School and Martin Luther High School Dance Teams, being recognized as Top 5 Coach of the Year at the UPA National Championship in 2006.
In 2011, Mary’s leadership and business practices were rewarded when The Starr Group was named the 2011 Award Winner of the Wisconsin Better Business Bureau’s Torch Award for Trust, Performance and Integrity. This award is a reflection of the Values and Vision of The Starr Group-which is guided by Mary Starr.
Our vision is to lead in the creation and delivery
of Risk Reducing Services and Insurance Programs
for our clients, producing a measurable improvement in their Total Risk Wellness.
Mary Starr, CWCExecutive Vice-President Certified Wellness Coach WELCOA Faculty status
get more fitness, nutrition and club information at www.thewac.com22
As the seasons change, we often fall into a winter rut. Holidays press extra obligations into our already busy schedules, and the cooler weather makes it just that much easier to stay inside rather than go to the gym to work out.
A few years ago, I decided to fight the rut by taking my workouts into the pool. I am an avid—but slow—runner, so I decided to try sprinting laps in the pool instead of hitting the treadmill. The results were amazing. After a month of cross-training in the pool, I dropped a minute off of my mile time. Now, two and a half years later, I am consistently running two full minutes faster than my previous pace runs.
Water aerobics is an extremely popular form of exercise, and it's no wonder! From therapeutic and restorative benefits to fast-paced, calorie-blasting cardio, water exercise really has a lot to offer!
There are many benefits to training in the water:
1. LOW IMPACT The buoyancy of water can displace between 60-80% of a person’s body weight when exercising waist-deep or more. This means that joints are more protected in the pool—even when performing high-impact exercises like jumping jacks or squat jumps.
2. HIGH RESULTThe buoyancy provided by water doesn't make everything easier. In contrast to buoyancy, water has an opposing force called drag. Drag provides total-body resistance to the exerciser, making it an ideal way to work the whole body in a short amount of time. As in my case, athletes and exercisers who engage in water training often find their performance in other activities to go up as well.
3. FUNMost water aerobics classes are fast-paced and employ many different exercises and equipment to give you a great workout—like a pool party with a purpose! Many dry-land favorites such as Zumba and Tabata have also made a splash into the pool, giving just enough of a twist to your favorites to make it fun and exciting all over again. This winter, we encourage you to shake up your routine, change your scenery and join us at one of our WAC pools for a water aerobics class!
tabata in the poolJoin 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-memberDrop-In Fee: $10 member | $15 non-member
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ChANGE oF SCENERY: the Benefits of Water WorkoutsNorth Shore Group Exercise Instructor, Megan Westra
private Swim lessonsWhether you want to learn how to swim or just sharpen your skills, WAC private swiminstruction 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.
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Youth learn to SwimChildren learn to swim in a safe, fun and su/pportive class. 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
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Fit u Goes to the pool!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 CampThis 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 • 6pm
March Madness Makes a Splash!Walk, jog, run or swim laps in the pool during the month of March and keep track for a chance to win prizes! For every 10 laps or other fun bonus exercises completed, your name goes into a drawing! Watch for entry details in the club.Complimentary
aqua adventure dayJoin us for an afternoon of games, adventures and fun in the pool! We’ll also be offering complimentary swim skill evaluations for children interested in group swim lessons. Open to all members and prospective swim participants.Complimentary
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tidal WaveMake 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.
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WaC Youth Swim ClubWAC’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
Water!Just add
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If you are unsure which swim level is right for your child, let the WAC swim instructors assess your kids' swimming skills. Open to kids of all ages.
get more fitness, nutrition and club information at www.thewac.com24
CALLING ALL MEMBERS…it’s nomination time!
Is there a WAC employee who has made a difference in your life? If yes, we are seeking nominations for recognition at our employee WAC-Y AWARDS event held every year in the spring. Help us award the 4th Annual Keith Nygren “Making a Difference” Award by sharing your story about a WAC employee and how they made a difference in your life. Nominating is easy, just visit thewac.com/nominate or ask any General Manager for a nomination form. *Nominations accepted through March 31, 2014
We would also like to take this opportunity to thank those of you who took the time to submit nominations last year. Your inspiring stories helped us shine the spotlight right where it belongs! Without a doubt and regardless of what form it takes, the impact consistent exercise has on all of us is nothing short of life-changing. We welcome your participation and share your enthusiasm for our staff and their commitment to “making a difference in people’s lives.”
The recipient of our 3rd Annual “Making a Difference” Award, Nikki Wille, then Fitness Director and now General Manager at North Shore, continues to inspire and make a difference in our members’ lives. Thanks, Nikki!
tosa Cares Food pantryHelp 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 foyer.
WaC red dress WeekCardiovascular disease claims the lives of about 460,000 American women each year. "Go Red" with your workouts and help us raise funds for research, education and community programs to benefit women. Your participation helps create awareness that heart Disease is not just an “older man’s disease.” Make a $10 donation and we will give you something fun and red to wear for your workout! or just stop by to learn how you can help prevent the rise of America's number one killer of women.
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February 10-14 • 5am-7pm
Blood drive Every three seconds, someone in our community is in need of blood. Donating blood is a quick, easy and safe way to provide others with the gift of life. Please help us fulfill our 35-person goal. Sign up at the front desk.
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February 21 • 8am-1pm
Spin-a-thon for Cystic FibrosisJoin WAC Greenfield for their annual Spin-a-Thon to benefit Cystic Fibrosis. All donations are contributed to the Cystic Fibrosis Foundation to aid in finding a cure for Cystic Fibrosis and to improve the quality of life for those with the disease.Fee: $10 donation per bike, per class
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Saturday, March 22 • 8am–11am (Classes run on the hour – sign up for one or ride all three!)
*If you are unable to participate in the event but would like to make a donation, we welcome your contribution and will be accepting donations at the Front Desk.
E v E n t s
Making a Difference
MaC Winter Basketball leagueJoin the MAC’s 4-on-4 competitive basketball league held on Monday and tuesday nights at the Milwaukee Athletic Club. Cost is $55 for WAC membersFirst games start on Monday, January 13.Deadline to be entered in draft: Friday, January 3
Games are held at the Milwaukee Athletic Club.
1882
MILW
AUKEE ATHLETIC CLUB 1976
WIsConsIn ATHLETIC CLUB WW
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.
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ADvAn tAGE
Thank you…You make a big difference in our club!
Meet Sue “the Glue” elderbrookAt your service since 1999With a degree in horticulture marketing, Sue joined the WAC Wauwatosa in October of 1999 and has not stopped moving since. Sue loves to spend time with WAC kids, especially through teaching swim lessons. “Making a Difference in People's Lives” comes naturally to her, as she always goes above and beyond what is needed.
Previous careers: shampoo girl in a salon, custard stand attendant and florist
What natural talent would you like to be gifted with: singing, dancing and professional softball skills
General Manager, Derek Deprey, and the Tosa Leadership Team each shared one word to describe Sue: Present, Reliable, Industrious, Willing, Dedicated, Motherly, Welcoming, Galvanizing, Mentor, Knowledgeable, Helpful, Accommodating, Loyal, Patient, Funny, Honest, Approachable, Kind, Loving, SUE-periffic, Compassionate, Firecracker
A Message from Sue:Growing up on a farm, there was no job too small or unimportant. Working together got the job done! There is always time for combining work and play together. We have a blast at the WAC!
Sue, thank you for making the world a better place!
get more fitness, nutrition and club information at www.thewac.com26
RACQuEtBALLBeginner lessonsLooking 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. Start dates: January 7, February 4, March 4, April 1Complimentary
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Beyond Beginners racquetballSo, 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 but aren’t quite ready to play in a league setting.
Beyond Beginners includes:
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 three consecutive weeks.Fee: $10 per person
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Winter racquetball leaguesWe offer all levels of play, and leagues start in January. If you’re not sure which level of play to sign up for, let us help place you in the right one.
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Junior racquetballHey 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)
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Sundays • 11am January 5 – February 16 March 2 – April 13
one-on-one racquetball lessonsWork 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!
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Step up Your GameLooking to take your racquetball game to the next level? Here’s your chance to work with trish Beatty, General Manager/Certified Am Pro Instructor and Jamie DeFouw, Level 4 Personal trainer/Court Sport Director in sessions that include a ½ hour of conditioning with Jamie and a ½ hour of racquetball skill work with trish. Whether you need strength and conditioning improvements or help with your backhand and serves, this training will help you overcome any weakness and develop new strengths on the court. For more information on training programs and fees, contact Jamie at [email protected] or 414.321.2500.
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MS racquetball ShootoutJoin us at the West Allis WAC for the 2nd annual shootout to benefit the Wisconsin MS Society. Invite your friends and family to come and support the cause. Don't be shy; we will have Novice and Never-Played-Before divisions. For those looking for some instruction, there will be a clinic on Friday, January 24 at 6pm hosted by Open players, Paul Muxworthy and Tom Griffith.
For additional information, please contactPaul Muxworthy at [email protected] or tom Griffith at [email protected]
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presidents day tournamentDo you have the determination and desire to make it to the top? Join us for our Presidents Day Tournament and put your racquetball talents to the ultimate test. Saturday night’s festivities include drink specials and the ever-popular Casino Night! For details, contact Lee at [email protected] or 262.544.4111.
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February 14-15
State Singles tournamentWAC West Allis continues the tradition as we host the Wisconsin State Singles Tournament. Expect excitement, anticipation and a few court jitters as racquetball enthusiasts come out to play! You’ll see it all…the thrill of victory and the agony of defeat. When every shot counts, State tournaments are where mental toughness exceeds physical challenges. Come to play or show your support for the best racquetball Wisconsin has to offer. For more information, contact Jamie at 414.321.2500 or [email protected].
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St. paddy’s day doubles tournamentDo you have the luck of the Irish? Join us for our annual St. Paddy’s Day Doubles tournament. If you’re really lucky, you might find a prize at the end of the rainbow… green beer and fun! For details, contact Lee at [email protected] or 262.544.4111.
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Friday, March 14
C URTfull
• Rules of the game• Scoring
• Practicing basic skills• Playing practice matches
court sports
WA u WAto S Aopen CourtpiCKup HoopS/leaGueSMondays • 6-7am, noon-2pm, 6-8pmTuesdays • 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 SoCCerTuesdays & Thursdays • 8-10pm
open BadMintonWednesdays • 11am-noon
open piCKleBallTuesdays and Fridays • 11am-noonSundays • 10-11:30am
N o R t h S h o R Eopen CourtMondays • 1-4pmTuesdays • 1:30-4pm Wednesdays • 1-3:30pmThursdays • 12-3:30pmFridays • 1-8:45pmSaturdays • 2-7pmSundays • 11:30am-4pm, 5:30-6:55pm
open VolleYBallMondays • 8-9:45pm Wednesdays • 8-9:45pmSundays • 4-5:30pm
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april doubles ShootoutSwing into spring with our April Doubles Shootout! Grab a partner and meet us on the court for men's, women's and mixed doubles. For details, contact Lee at [email protected] or 262.544.4111.
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hANDBALLFirst played in 15th century Scotland, Handball is a game involving 2 players and a ball. The sport is easy to learn, but it takes skill and practice to master the use of the entire body necessary to strike the ball with precision. Need a new workout? Try Handball. We promise it won’t hurt your hands, but it will give you a great cardio workout.Leagues begin on January 16.
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Handball irish open
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VoLLEYBALL indoor Volleyball leagueOpen Play Wednesdays in January at 7pmLeague begins February 5
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HOOPsBASKEtBALL LEAGuESCompete in one of our competitive, adult basketball leagues. Compete for prizes or just for bragging rights. Check at your club to find out more details on each league.
West allis 2-on-2 Basketball leagueLeague begins January 16Fee: $10 per player – member $15 per player – non-member
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north Shore 3-on-3 Basketball league7-week LeagueFee: $25 member $42.50 non-member
Tuesdays • 7-10pm Thursdays • 7-10pm
adult Basketball league8-week League Fee: $40 per player - member $60 per player – non-member*
Wednesdays • 6pm Starting January 8
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*Non-members welcome with a WAC member league sign-up.
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KIDS’ PROGRAMS
Kids Yogathis class will safely introduce your child to yoga in a fun and challenging way. We’ll bark in downward dog, hiss in cobra pose and flutter our wings in butterfly while we take a yoga journey that your child will never forget! Fee: $50member | $85 non-member
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little dancin' MachinesThese Little Dancin’ Machines will be learning ballet, jazz and hip hop. Through dance, we will work on listening skills, musicality, working with others, spatial awareness and motor skills while having tons of creative FuN! Join us on the last week for awards and a performance by all the Little Dancin’ Machines.Ages 3-6.Fee: $50member | $85 non-member
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Zumba Kids for FamiliesThe Zumba Kids program is the ultimate dance-fitness party for young Zumba fans, where they can play it loud and rock with friends to their own rules! This program features age-appropriate music and moves that get kids movin’ to the beat. It’s all about feeling fearless on the dance floor, reinforcing the idea that it’s okay to just be yourself and dance like no one’s watching! Fee: $25 per child | $50 per family
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WaC n o r t H S H o r eKIDS’ CLUBHOUSE FAMILY SNAPSHOT
Meet the Myles Family…Rob, Mary Nicole and Sofia
Hi! My name is Sofia and I’m 3 ½ years old. My mom owns her own graphic design and marketing consulting company, and my dad is an airline pilot! When I grow up, I want to fly an airplane with my daddy. We like to go outdoors, go to coffee shops, travel and go to the beach. I love music, dancing and dressing up like a princess. Our favorite restaurant to go to is the Three Lions Pub in Shorewood. We love pasta and grilled salmon… yummy. We all love going to the WAC. Mom does GRIt class, Bodyworks, Interval, Spin and BOSU…what a funny word! Dad likes the TRX and massage, and I like the Kids’ Clubhouse. The WAC has something for all of us.
kids' clubhouse
Kids'CLUBHOUSE FU !N
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EvENTSValentine’s day partyBe our Valentine! We will have a special treat and craft project that will fill your heart with love!
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dr. Seuss WeekGreen Eggs and ham anyone? March is Dr. Seuss month in the Kids’ Clubhouse! Join us as we celebrate reading and Dr. Seuss’s birthday with books and fun crafts. You could not, would not, want to miss a celebration such as this!
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St. patrick’s day partyCelebrate the luck of the Irish in the Kids’ Clubhouse. Wear your green and find some treasures. You never know…maybe that sneaky leprechaun will pop in!
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Float-in MovieGrab your noodle and join us in the pool for popcorn and a movie. We'll be showing Monsters University. All ages welcome!Fee: $5 per person
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Friday, March 21 • 6pm
easter CelebrationJoin us as we celebrate Easter with crafts, snacks and maybe a visit from the Easter Bunny. Keep an eye out… he might hippity-hop to your clubhouse!
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earth dayWe invite our littlest members to join us as we celebrate the earth’s gifts and learn about our environment on Earth Day.
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KIDS' CLUBHOUSE CLOSEDMember Party – West Allis Only • December 12, 4-8pm
Christmas Eve • December 24Christmas Day • December 25 New Year’s Eve • December 31
New Year’s Day • January 1Easter Sunday • April 20
Join us as we celebrate these events!
get more fitness, nutrition and club information at www.thewac.com30
Change of Heart In the
KitCHen with Kim
there are few things in life that confuse people more than the ever-changing recommendations for healthy eating. What to eat for a healthy heart can seem just as confusing as which weight loss plan to choose. Information overload adds to the problem, with both research-based and unsupported advice equally accessible to anyone with a computer. Let’s take a quick look at what the best research supports.
There has been a major change in heart health recommendations over the last 10-15 years. Research supports a shift in how we view fats, added sugars, processed carbs and eggs. Saturated fats
have long been the “bad guys” of heart healthy eating. Seen as the major cause of elevated cholesterol, eliminating them was thought to be key to controlling cholesterol and decreasing the risk of heart disease.
More recent research has dispelled much of the negative perception of foods containing saturated fats such as red meat and high-fat dairy products. While it is clear that these fats are not as damaging as we once thought, it is still generally advised that we consume them in moderation. they are still associated with elevated LDL cholesterol (the “bad” one), although it seems that LDL cholesterol is not an accurate predictor of heart disease independent of other risk factors. trans fats, however, should be eliminated
since they are consistently found to increase the risk of
heart disease.
they can be found in solid vegetable fats like stick margarine and some packaged cookies, crackers and bakery items.
Fortunately, we now know that there are many healthy fats to replace saturated and trans fats. olive oil, avocados, nuts and fish oils are heart-healthy and can be easily worked into a simple eating plan. Try spreading nut butter or mashed avocado on bread or crackers instead of butter. healthy fats are a mainstay of the Mediterranean diet, which studies consistently support for heart health.
Like saturated fats, eggs have been demonized in the past. The logic that eggs are high in cholesterol and therefore will elevate blood cholesterol has not been consistently supported by research. Eating a moderate amount of eggs—about 4-6 per week—is generally fine.
As the blame shifts away from
French Country Chicken with Mushroom SauceIngredIents:4 boneless, skinless chicken breasts, each 4 ounces2 tablespoons olive oil4 shallots, thinly sliced1/4 pound mushrooms, thinly sliced1 tablespoon all-purpose (plain) flour1/4 cup white wine1/2 cup low-sodium chicken stock1 tablespoon fresh rosemary (or 1 teaspoon dried rosemary)2 tablespoons chopped parsley
dIrectIons:■ Place the chicken breasts between wax paper and pound with a mallet to flatten. Cut each piece in half lengthwise. Cover with plastic wrap and refrigerate until firm.■ In a small frying pan, heat 1 tablespoon of the olive oil over medium heat. Add the shallots and sauté for about 3 minutes. Add the mushrooms and cook for 2 minutes more, stirring occasionally.■ In a small bowl, whisk together the flour and wine until all the lumps are gone. Add the flour mixture to the shallots and mushrooms. ■ Stir in the chicken stock and cook over medium-high heat. Stir until the sauce thickens, about 5 minutes. remove from heat and add the rosemary.■ In a large, nonstick skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chicken and sauté until no longer pink or until a thermometer inserted into the chicken reads 170°F, about 5 minutes.■ to serve, transfer 2 chicken breast halves onto each plate. spoon mushroom sauce over the chicken and garnish with parsley. Serve immediately.Makes 4 Servings Recipe from the Mayo Clinic
Serving size: 2 chicken breast halvesCalories 239, Sodium 98 mgTotal fat 9 g, Total carbohydrate 6 gSaturated fat 1 g, Dietary fiber 0.5 gMonounsaturated fat 5 g, Protein 28 gCholesterol 66 mg
By Kim Flannery, WAC Nutrition Director & Registered Dietitian
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NutRItIoN SEMINARSAll seminars are one hour in length and complimentary for members and non-members. Please register at the Front Desk.
Back to Basics: nutrition and exercise for optimal HealthBetter health shouldn’t be complicated! By embracing the basics, you will see how much easier it can feel. Information overload makes it difficult to know what’s important, so let us help you clear away the confusion for a more effective plan. Your Nutrition Director, Kim, will be joined by a WAC Personal Trainer to present a clearer vision for your personal journey.
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Tuesday, march 4 • 10am
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Tuesday, January 28 • 10am
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Wednesday, March 12 • 6pm Friday, March 14 • 10am
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Thursday, January 30 • 6pm
Book discussion: Wheat Belly: Lose the Wheat, Lose the Weight by Dr. William DavisIs wheat making you fat? This best-seller 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.
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Wednesday, February 19 • 11:15am
Heart Health: an updateA heart-healthy lifestyle is important to your quality of life and can also significantly extend it! We know more every day about what puts us at risk and what to do to reduce those risks. Join Kim, the Nutrition Director, for an update on recommendations for heart-healthy living.
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PAID PRoGRAMSBodyBudgetIf 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.
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Business Office – Tuesdays • 5:30pm
individual nutrition ConsultationsPrivate nutrition consultations are always available by appointment with our registered dietitian, Kim. One hour: $45 member | $60 non-memberHalf hour: $30 member | $45 non-member Ask about special packages.
BodyBudget express this is a streamlined version of the WAC's popular BodyBudget weight loss program. Each week you will be accountable for half an 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.
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Metabolic testingDo 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]
Change of Heart
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All WAC locations
saturated fat, research increasingly points a finger at added sugars and highly processed carbohydrates. In addition to empty calories that contribute to extra weight, they appear to have additional metabolic effects that may lead to insulin resistance and high triglycerides, both of which are risk factors for heart disease. Studies on added sugars also link higher intakes with abdominal fat.
A good way of visualizing the amount of added sugar in your diet is to divide the number of grams on a package label by 4. This is the number of teaspoons you are consuming. One recommendation suggests no more than 10 teaspoons per day for men and no more than 7 for women.
To summarize, heart healthy eating research generally supports the following guidelines:
■ Limit highly processed carbohydrates (including white flour products) and added sugars.■ Watch portions of foods high in saturated fats (red meat and high-fat dairy).■ Eat healthy fats within your calorie limits.■ Eat plenty of fruits and vegetables, legumes and whole grains.■ Avoid highly processed foods, opting for more natural alternatives.
Little changes can make a big difference to your overall health! Start with a manageable goal for change and build from there. Stay healthy!
By Kim Flannery, WAC Nutrition Director & Registered Dietitian
Wisconsin Athletic Club10840 W. Rogers StreetWest Allis, WI 53227
Presort StdUS Postage PdBeaver Dam, WI
Permit #577
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Fit Fact 5-6…
the number of small healthy meals you should eat each day to improve your metabolism and encourage fat loss