| The Resource From Western Racquet & Fitness Club
June 2010 |
|
|
|
|
|
| Greetings! | |
Summer is here and that means we're going to be heading to lots of gatherings - graduations, weddings, family reunions, BBQs and pool parties. We'll be surrounded by great tasting food that isn't particularly great for us. Deb Guenterberg, our nutritionist, has some helpful tips on how we can make these events nearly guilt free.
- Plan ahead. Offer to bring a healthy food option.
- Don't go to the party hungry.
- Get involved in party activities like volleyball or swimming.
- Avoid standing by the food table.
- Fill your plate 1/2 full of salad or veggies and then add your meat and potatoes.
- Drink lots of water and watch alcoholic beverages that contain high-calorie juices.
- If the party lasts all day, try and eat on your normal schedule. Healthy snacks like fruit, nuts or trail mix can keep you from getting too hungry.
Here's a toast to the fun ahead..."To healthy eating and to enjoying all that summer has to offer!"
Have a great June!
Susan Peltier
General Manager |
| Member of the Month - Rocky White | | Rocky is the first member to complete the on-going Four Star program, placing him as only member that has participated in 400 group exercise classes!
A member since 1987, Rocky works out an average of five days a week and has literally tried ALL of our classes. He favors high-intensity classes but also enjoys the benefits of yoga and pilates. Like most of us, he appreciates good food and views his group exercise routine as "preventive maintenance."
Rocky's advice is this..."Find something you like and stick with it. Don't be self-conscious about trying something new. This is NOT a competition; you're here for yourself. Tell the instructor if you're new to a class and they will guide you."
To commemorate his achievement, Western will be naming a special smoothie in his honor. Look for "Rocky's Rocket Fuel" coming soon to the cafe. Congratulations! |
|
|
|
| Tennis News |
- Adult 101 and 102 starts June 5th
- Summer Jr. Program begins June 14th
- USTA Jr. Tournament June 18-20th
USTA Adult Team Tennis has begun!
Teams are welcome to bring in food, but all liquor must be purchased through the lounge at either Western or Four Seasons. We also now have catering menus available through The MARQ (Formerly Apple Creek Inn). Please see Jon Schaff for more information.
Tennis Tip of the Month
by Jon Schaff, Racquet Sports Director
Professional tennis players are known to be very superstitious. If they are winning matches, they go through the same routine each day...everything from eating the same breakfast, sitting at the same table, taking the same route to the courts and even wearing the same outfits (yikes!). You should have a pre-match ritual to get yourself prepared for a match. Here are some examples.
1)
Stay hydrated. You will lose a lot of water during a match. Drinking during a match is smart, but it will be absorbed in your body right away. It is best to drink about 17 ounces of water 2-3 hours before you play and about 10 ounces 20 minutes before you play. This will keep your body cooler and improves your muscle performance. Continue drinking water during your match to replace the lost fluids. After the match, drink a sports drink to replace the electrolytes you used.
2)
Break a sweat. If time permits, warm-up your body 30 minutes before the match. This could be a light rally on the tennis court, jumping rope, riding on the exercise bike, or taking a brisk walk around the block. This will get your muscles loose and ready to fire. It also help get out the nerves so you won't tighten up.
3)
Visualize your game. Take 5-10 minutes, find a quiet place, and visualize yourself hitting the perfect groundstrokes, put-away volleys, ace serves, and crushing returns. Play a few points in your mind's eye...watch the ball into your racquet, watch the spin on the ball as it rushes to the other side of the net, see yourself sprinting back into position. Playing these imaginary points will help you feel like you already had a nice warm-up.
Staying hydrated, breaking a sweat, and visualizing your game are great pre-match rituals. If you want to add the ritual of always wearing your same lucky shirt, go for it, just don't expect a hug after the match.
Have a spectacular June! See you at the courts!
Next month - Proper Volley Footwork |
| Western Wellness News | |
No matter what summertime activity you choose to participate in - some fun and games with family or friends at the park, a refreshing swim, or a backyard barbecue - those hot and humid days can take a toll on you physically, as well as present some hidden dangers.
Here are some tips on how you can manage the heat and keep cool
during the dog days of summer.
- Drink plenty of water; your body needs it to prevent dehydration during warm summer days. Take bottles of water with you, if you're going out for any length of time. Remember, infants and toddlers can become dehydrated much more easily than adults, so be sure they get lots of liquids.
- If you have asthma or other respiratory problems, watch the air quality report for the day. Limit your time outdoors on days that have moderate to poor air quality outlooks. Plus, don't forget to take your inhaler or other medication when you go out.
- Wear appropriate shoes for your outdoor activities. If you're doing a lot of walking or other sports activities, skip those stylish summer sandals. Avoid blisters and sprains by choosing a good pair of walking shoes. Wear them with comfortable, cotton socks.
- Take a rest. Don't push beyond your physical limits. At intervals, sit in a shady spot.
- Take cover. Sunburn is painful and unhealthy. Use a good sunscreen, and re-apply it frequently during the day. Also, wear a hat to keep cool and shaded. |
|
Group Fitness News |
Let Western help you find your fitness fit! If you would like to know more about the club or have not yet had your Western Orientation, please contact Kat VanFossen for your appointment. An orientation is a free 30-minute appointment to go through Freemotion and cardio equipment.
Kathleen.VanFossen@westernracquet.com
Summer Group Ex Schedule starts June 1st. Look for some fun, new classes such as Summer Shred and Bosu Blast. We have also added more step and strength classes for the early risers!
Not Running The Bellin?
Non-runner (OK.. runners can come too) Zumba Class with Pablo on June 12th at 11am. Bring a friend! It's free to everyone and open to the public. We will not have a cardio or strength class that morning but you can still stretch, relax, and rejuvenate with Yoga at 10am.
"In a Minute"
A new class on Mondays at 4:30. This class will consist of various exercises lasting one minute each. Strength, Cardio, Core, and anything we can dream up! |
| What's Happening at Take 5! |
 Ping Pong Leagues are forming for Monday nightsCall Doug at 632-7069 if you are interested.
St. Norbert Tennis team fundraiser is set for Sat., August 7th.
We are looking for 16 men's teams. Eight at 4.5 and above and eight below. PLUS we want eight women's teams. The cost is $50 per person and includes a t-shirt, lunch and a steak dinner. All proceeds benefit St. Norbert College Mens' & Womens' tennis programs.
Patio will be open on June 15th!
Serving lunch, drinks and complementary snacks during our cocktail hour from 5 pm - 6pm Mon. - Sat.
Try our Friday Fry served from 11 am - 9 pm
Our specials include Perch $11.75, Walleye $11.25 and Shrimp $9.75
Gatherings at Four Seasons Tennis Club
If you have a need for a great party space, think of us. We can arrange a private room, a lounge setting, outdoor seating or all of the above. We can accommodate your group and arrange a menu to suit your needs. Contact Doug for details. |
| Singles Mixer | |
SINGLES MIXER
TUESDAY, JUNE 16TH
5:00 pm - 8:00 pm
 Well here's something new to try! Western Racquet & Fitness Club will be holding our very first Singles Mixer. This event is designed to introduce singles in the area to one another in a fun, unintimidating atmosphere. We will have a cocktail hour from 5:00 pm - 6:00 pm at the bar, with the "mixer" portion of the evening taking place from 6:00 pm - 8:00 pm. This event is open to members and non-members, 21 years of age and older. If you're single, come and bring your single friends!
|
|
|
|
|
|
|
