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Membership Coordinator Emma & new husband Bryan
exercise safety tips
excite kids for tennis
WRAC OPEN HOUSE DEC 7
WRAC Open House Dec. 7!
I am pleased to announce a bit of a restructuring of our organization. This change essentially consolidates our Fitness Center and Group Exercise Departments to now be one which will include “all things health and fitness” related under one umbrella called the Wellness Department (WD) as of November 1st.
Group Exercise Coordinator Lisa Smith, has been selected to expand her role into this new roll of Wellness Dept. Director. Her responsibilities will include all staffing, promoting, supporting and providing leadership for, all group exercise classes, personal and small group training/coaching, health/nutrition, community wellness and other related club programming and service areas. Head Trainer, Keith Baier, will remain a key member of our management team and will be working closely with Lisa in her new roll.
This is more of a full time position for Lisa which means that you will be seeing her at the club a lot more. She will be splitting her time between being at the trainer desk in the Fitness Center, Training Clients and doing some office work at her desk upstairs. Please help me welcome Lisa into this new position. Congratulations Lisa!
- Evy, Club Manager
Embrace Active and Healthy Aging with:
The Silver & Fit Program
You may get access to Silver & Fit as a Medicare beneficiary through many insurance companies’ Medicare Advantage and Supplement Plans. To learn more about Silver & Fit or if you are interested in enrolling in the program, please contact your current Medicare provider to get started! Once you’ve signed up for the program - please contact Membership Coordinator, Emma, right away to start applying the benefit to your WRAC Membership!
The Health Alliance ‘Be Fit’ Program
Health Alliance Medicare Advantage members using the ‘Be Fit’ Program can get paid back monthly, quarterly or yearly for their membership by submitting your WRAC statements to the Health Alliance Claims Processing center for reimbursement up to $360 a year. To learn more about the ‘Be Fit” program or if you are interested in enrolling - please contact Health Alliance directly!
Have questions about these options? Please contact Emma, email@example.com.
Evy Gillin, Club Manager
w/Dave, 5:15 am
w/Jackie at 7:45 am
w/Dean, 9:00 am
FREE! Bring your
family and friends!
Modified Class Schedule Friday, Nov. 29:
Cycle - 8 am
Weight Circuit - 9 am
Gentle Fitness - 10 am
No Pool use or Aqua Wrkt.
Designed by Freepik
Thursday, Nov. 27
5 am - 12 noon
No Kids Club.
Access your Membership Account at https://wrac.clubautomation.com
fitness center ...
No Aquatics Programs
Mon., Nov. 11 & Wed., Nov. 27 due to holidays.
Safety Tips for Exercise Enthusiasts
30 days of
THANKS and PLANKS!
Pick up progress card at Front Desk. Nov 1-30
Will you earn the bird? There's Still Time!
CONGRATULATIONS! Cindy Fraley, Kris Rasmussen and Gene Milos tied for the Fall Balanced Habits Kickstart win! Well done!
A Day in the Life of a Wolf
Wenatchee Wolves training with Keith and Tammi
Get a New Hobby
Doing crosswords and playing brain games are fine, but learning a new skill is your best bet to keep your mind sharp as you age, according to a study published in the journal Psychological Science.
In the study, older adults who spent three months learning a complex skill such as quilting or digital photography improved their memory and cognitive function significantly compared with those who only socialized or did puzzles. The key, the researchers wrote, is to participate in a complex activity that requires active learning, such as studying chess strategy, taking up a new instrument, enrolling in language lessons or even learning Tai Chi. Check the WRAC Group Fitness Schedule for the next class!
Group Fitness Class schedule HERE!
Get your body ready to exercise.
Always warm up before you work out. Warming up properly (i.e., doing enough movement to raise your body temperature) helps to ensure that your body is prepared to safely handle the stress of physical exercise.
Don't put yourself at risk. Don't exercise if you're ill or feeling unduly fatigued. Physical activity can exacerbate your illness if you're sick, and possibly expose you to an increased risk of being injured if you're extremely tired.
Organize Your Workout Environment.
Keep your exercise area free of clutter. Re-rack weights. Rehang towels. Don't allow your exercise area to become a makeshift obstacle course, which can elevate your odds of being injured (e.g., tripping, falling, etc).
Follow instructions. Know how to perform the various exercises that comprise your workout regimen. If you use equipment, adhere to the manufacturer's instructions for using each device.
Have a game plan. Establish an accurate benchmark for your starting level of fitness, and then, based on that assessment, develop a sound (i.e., safe, efficient, and effective) plan for achieving your fitness goals. Periodically revisit it to determine if any adjustments are appropriate.
Proceed sensibly. Never try to do too much too soon. When you first begin, start at a sensible level, and then progressively adjust how much you do as your body adapts to the demands imposed on it.
Use your lungs. Never hold your breath while exercising, particularly when you're lifting weights. Holding your breath while exercising can cause a buildup of inner thoracic (inner rib cage) pressure, which can inhibit the return of blood to your heart. This action also can compromise the amount of blood flow (and subsequently oxygen) to your entire body.
Listen up. Don't ignore what your body may be trying to tell you if you're doing too much when you're exercising. Always respond to such signals (e.g., sharp pain, dizziness, nausea, etc). Having a "warrior" mindset will not protect you if you exceed your body's capability to adapt to the amount of physical stress imposed on it.
Don't let the forces overwhelm you. Always control the speed of the weights you're lifting while strength training. Dropping or throwing the weight can cause an excessive level of load force being placed on your body's skeletal joints. The same adage applies to your body. Keep the amount of bouncing and explosive movements to a minimum.
Be prepared. Know what to do if you need help. If Whenever possible, work out with either an exercise partner or a personal trainer.
© 2009 American College of Sports Medicine
racquets & paddles ...
Congrats to the Octoberfest Players!
1. Clint Vidano / Mikela Kowatsch
2. Al Stonas / Katie Yount
1. Max and Paige Yount
2. Omar Fulton / Laura Eklund
Wimbledon division :
1. Joel and Misty Iseman
2. Dan and Marie Bautel
1. Mark Taylor / Laurie Luckman
2. Mathew Connelly / Buffy Linnell
CLICK HERE TO BOOK YOUR COURT!
SIGN UP NOW!!!
Click to Register
Registration Deadline: Nov 10th
Moving forward in doubles is very important for many reasons. You can react more quickly and not allow your opponents time to prepare. The key is to move forward with short steps. Long steps will cause you to freeze when you should be stretching.
Get Kids Excited About Tennis
Introducing kids to tennis, especially those ages 10 and under, requires a different approach than what you might use with an adult. Forget about regimented drills and embrace the concept of free play instead. The goal is to develop a love of the game, not just a skilled player. Kids who don't love tennis will eventually burnout and move onto a more compelling activity.
Let them play: Forget about all the dos and don'ts when you're first introducing a child to tennis. Once you've covered the very basics, such as how to hold the racquet, encourage unstructured free play using mini-courts and foam or low compression balls that slow down the game and make it easier for kids.
Keep it short and active: Start with short, fun games that help improve their coordination.
Make it fun: Check out the USTA's parents' guide to 10 and Under.
Tennis for fun, easy activities designed for kids.
Add friends to the mix.
Our staff at the WRAC designs the children's tennis lessons with all these tips in mind to help kids develop a life-long love of the game. Join in!
NEW SESSION BEGINS NOVEMBER 11!
Click HERE for Jr. Lesson
prices & program info!
Tennis Program Director/Pro, Charl Grobler
tourney talk ...
Charl's Tennis Tip
Make Fall/Winter Kitchen Tools Easily Accessible
Chances are the next 4 months you’ll be using more recipes for Slow Cookers, Instant Pots and Dutch ovens which require ladles, longer wooden spoons, sieves, and serving spoons.
Don’t forget sharp knives for easily handling thick skinned squash, root vegetables and chunky meats. Bring all these tools to the front of your arsenal so you’re prepared and ready for fast action.
Clear out the Fridge and Freezer
What has been hanging out way too long without use all summer? If you haven’t used it in the past three–four months, toss it! Besides being old, it’s time for a refresh of your ingredients! Clean out the freezer to have room for broths, soup base, flash frozen vegetables, and portioned-out extra quick meals. Plan to be prepared this spring by putting in some time these next few months.
Stock Up on Fall/Winter Staples
Check out the produce section and take note of what you love that’s unavailable come spring. What can you buy today (likely on sale) and prep for the months you can’t find it? Chopped up root veggies, peeled and diced squash are always handy to have prepped and ready to go anytime of the year. Even fish has seasons, which is extremely cost effective and smart to buy now, prep, flash freeze individual fillets for those months you can’t get it. What else can you think of to stock up on now to prepare for the future months?
Organize Your Baking Essentials
Chances are pretty good you’ll do some baking these next few months. Make sure you have plenty of supplies on hand so it’s a snap! Stock up on unsalted butter cubes, white whole wheat Flour, baking soda, baking powder, ground cinnamon, flaxseed meal, old-fashioned oats, semi-sweet chocolate chips, chopped walnuts, and dried fruit. Rimmed baking sheets, wire racks, Bundt cake molds, parchment paper, and Organic Canola Oil Cooking Spray should also be at the ready.
Get into the Act of “Doing”
Being prepared it key to your success and actually supports your act of “doing” by making it easier to make food at home vs. going out. That’s the goal. Be prepared, have the food on hand, make more than you need so you always have warm-ups available. Prep your proteins on Sunday and build the rest of your meals around what’s cooked and ready to go.
Balanced HabitsTM 2019 All Rights Reserved
Five Steps to Prepare Your Kitchen for Fall
a word on nutrition ...
Order a Smoothie or Meal on your way in... we'll have it ready on your way out!
Balanced Habits Cherry Chocolate Bran Muffin Recipe!
TRY BOTH SPORTS IN ONE NIGHT!