by Zach Prochnow, ACE Certified Personal Trainer

Self-myofascial release (SMR) is a popular form of self-massage used to reduce soft-tissue stiffness, aid post-workout recovery, and maintain normal muscular function.  SMR can be done with a variety of tools such as foam rollers, lacrosse or tennis balls, and handheld rollers. SMR works by applying pressure to tight or knotted muscles in order to trigger relaxation.  It can be an intense experience, but consistent use will maximize the benefits and decrease the discomfort.

by Kaila Paar, Childcare Director

What a beautiful summer we have had here in Wisconsin! It has been great to be back into a regular summer routine with parties, swimming, and all the fun things that we missed in 2020! With that being said, I know a lot of families hit a rut mid-summer with their kiddos! It can start to feel like you've exhausted every activity! So now what? Well, there's still plenty of summer fun to be had! Check out some fun family activities I've compiled in the Green Bay (and Fox Valley), geared toward all different age groups, and broken down into different categories.

by Casey Alger-Feser, NASM Certified Personal Trainer

Today I want to walk through the basics of eccentric, isometric, and concentric training. Each of these components plays a role in many different exercises, but can often be overlooked or misunderstood.

The dog days of summer are here and they are coming in HOT! If you’re looking to cool down, a session in the cryosauna in our Wellness & Recovery area will do the trick! In fact, the whole body cryosauna cools down to temperatures around -250 degrees Fahrenheit, which sounds pretty tempting on a 90-degree […]

by Tad Taggart, ACSM-CPT
Nutritionist, Personal Trainer

Imagine you have a rubber band wrapped around an immovable stake in the ground. That stake is your body’s current “setpoint” weight. This is the weight that your body would prefer to be at, based on the many interactions of your physiology. The rubber band is your genes trying to always pull you back to your setpoint weight. Your pull on the rubber band, wrapped around this stake, is like your efforts to change your weight. It is true that you can pull and stretch the band, but note that rubber bands become much harder to pull the more they are stretched

by Deb Guenterberg, MS, RDN, CD - Prevea Registered Dietitian Nutritionist

Do you dread meal planning? Here are some easy tips to make this “chore” become a choice you look forward to completing each week or month.

by Andy Gaustad, MS, NSCA-CSCS Certified Personal Trainer

Are you going to the gym to train or to exercise? Are they the same thing? Exercising can be defined as any activity that requires effort carried out to improve health and fitness. Perhaps you go on a morning run, or play tennis, or do your “routine” in the gym. Often, many come to the gym every day and walk on the treadmill for 20 minutes, move to the elliptical to another 20 minutes, go into the weight room and pick up some weights, do 15 reps of certain exercises, get a sweat going, perhaps do a circuit, finish with some ab work and stretch out. All are really great forms of exercise to be doing consistently. If you’re doing one, some, or all of these, you’re on the right track!

by Alex Awve, Fitness Director and NSCA-CSCS Certified Personal Trainer

We all slip from time to time! Progress isn't always linear and when we're working towards goals, it's expected that there will be occasional setbacks. Don't let your setbacks stop your from reaching your goals! Here are ten tips for getting back on track!

1. Only eat when you are feeling hungry (wait until your stomach is growling but not until you are starving). If you wait until your body goes into starvation mode your body will not burn as many calories...

How To Do A Box Squat by Casey Alger-Feser

This week I would like to take this opportunity to discuss the box squat. I will be going through an explanation on why the box squat can be beneficial to you, how to properly perform the squat, and a few other details regarding different training variables. A few great reasons to try out this squat are the fact that it will help reinforce proper form as well as help break through strength plateaus.

by Olivia LaPlante, ISSA Personal Trainer

The snow has melted, the sun’s out, you know what that means… tire flipping season is right around the corner! I bet you thought I was going to say, “sun’s out, guns out.” In a way that is true too, but we are talking about a hardcore full-body workout this time! With every exercise, there is a right and wrong way to do it, that is why form is so important when doing any exercise. Tire flipping requires a checklist for correct formation before performing. First, when approaching the tire, you are going to be standing with a wide stance with your toes pointed slightly outward. You start in the position because you will follow by going into a deep sumo squat.

by Kari Merrill, Group Fitness Director

It’s been over a year. A full year since I last wrote a blog expressing how lost I felt without Group Fitness classes running, expressing how it felt when we were not seeing our members on a regular basis, not hearing the bass drop in the studios, not watching my Instructors doing what they love every day, numerous hours a day. Over 80 classes a week of Group Fitness ground to a halt. A wide variety of modalities all created by my staff of 50 went suddenly -poof!-  A staff and a schedule that we built, studio by studio, class by class, year by year. We were so proud of that schedule. We brought in the education for each format, purchased the best equipment, and practiced a lot so we could give our members that absolute best Group Fitness experience. Throughout the year, we (over)used the word "pivot" and I admit I probably added some words before "pivot" that I won't type out in case my Mom is reading this. Our members took our pivots in stride, stood by our side, cheered with us, cried with us, and were game for anything as we figured out how to do Group Fitness in a COVID-19 world.

by Tad Taggart, ACSM Personal Trainer

Many people in the fitness community fall into one of two categories. The first category is filled with those that view their time at the gym as a necessity. These people feel energized, refueled, and fulfilled by their trips to the gym. A missed session would make for an incomplete day. The second category dreads every workout. The trip to the gym is a box to check off on the “to-do” list, and the workout is anticipated to be long, painful, and unpleasant. These categories are not necessarily distinct from each other. Rather, these categories fall on opposite sides of a spectrum. Regardless of which side of the spectrum you feel you typically fall, it may benefit your fitness journey to consider the following...

by Katie Fichtenbauer, ISSA Personal Trainer

It’s all about balance, right? In our diets, lifestyle, workplace, and our bodies!

Balance is your body’s awareness. Both internally and externally your body is looking for ways to assess your current condition. It’s rare that we are going to have 100% awareness of our surroundings, but we can build our bodies to optimize our daily, and adventurous, movements. Whether hiking over logs, stepping off a curb, or playing sports, we shouldn’t wait until we injure ourselves to strengthen our balance.

And how do we strengthen our balance? Ankle and foot stability, and a little mental override.

by Krystal Morgan-White, NSCA-CSCS Personal Trainer

Friends don’t let friends skip leg day! This has been my motto for a while now and I say it frequently at the club! I know leg day isn’t everyone’s favorite, and it doesn’t have to be, but it should be a part of your normal fitness routine.  Or maybe you don’t have leg “day,” but you incorporate some leg moves throughout your other workouts, which is great! Hopefully, you all know the benefits to including some leg exercises into your fitness regimen, but do you incorporate any single leg moves? Or know the benefits of them?

by Amy Xiong, Yoga Instructor and Western Membership Director

In the craziness of life, I often forget to be joyful and to find or be reminded of what brings me the most joy.
The past year has caused worry, anxiousness, stress and so many other emotions. We’ve had to navigate the unknown even more than normal.
It always leaves me feeling somewhat numb and just going through the motions of daily life. I have to remind myself to only control what I can, and that is myself and taking care of my family.
That’s where we need to come back and be present.

by Andy Gaustad, MS, NSCA-CSCS Certified Personal Trainer

Let's face it. Nobody likes wearing masks all day. They can be uncomfortable, hot and sweaty. But...we're all in this pandemic together and so close to getting through, so we need to keep working together towards common goals so one day masking can be just a memory!

Working out is difficult enough, let alone wearing a mask while doing so. Due to our state mandate and wanting to follow public health recommendations for the safety of our community, we’ve required members to wear the masks to help reduce the spread of COVID-19. Just like we’ve done at the beginning of the pandemic to where we are today, we’ve had to adapt and grow with changing policies and knowledge we've all gained throughout this pandemic. We’re learning ways to cope with the masks to make sure we get to the gym, stay strong and stay healthy.

Here is the rundown on why masking at Western is so important and how you can help keep your community safe...

by Katie DuBois, Corporate Wellness Director

I’ve never been one to set New Year’s resolutions. “On January 1st, I’m going to...”, nope. Not me. I know myself too well. I’ll set too many goals, or too big of a goal, and fail. I’ve always just let the New Year come and continue on, taking it day by day as I usually do. But this year feels different to me, does it for you too? These past few weeks I’ve found myself spending many moments reflecting. Reflecting on where we’ve been the past 10 months...what has happened, how we’ve changed. It’s been A LOT of change. For all of us. Our jobs look different, our businesses look different and the way we interact is REALLY different. But one thing I’ve recognized that has remained the same is our CONNECTION.

by Casey Alger-Feser, NASM Certified Personal Trainer

The sled pull is a dynamic move that will work on your legs, upper back, and grip strength, it's also good for getting your heart rate up. While these pulls do help with multiple muscle groups, this article will focus on the quads and why it is beneficial for your knees. In our gym, we set up the sled pull by attaching a TRX strap to our weighted sled in the carpet area between the cardio floor and weight room.

by Casey Alger-Feser, NASM Certified Personal Trainer

My name is Casey Alger-Feser and I am one of the Personal Trainers here at Western Racquet. Today I would like to take this opportunity to talk about a muscle that seldomly gets any isolation work even though it plays a large role in many physical activities and our daily life - the Anterior Tibialis is a muscle that sits along the lateral area of the tibia. In other words, to the right of the shin bone on the right leg and to the left of the shin bone on the left leg.

by Rachel Borowitz, FuelBar Director

Have you ever sat down to eat a meal and instantly thought, “I should not be eating this!"?  Or, did you ever think that “My day was awesome! I owned it, I am going to enjoy this cheeseburger, fries and beer!”?  Nutrition is often a love/hate relationship because some foods that you truly enjoy may not be what you ‘should’ be eating.  Yet, who is to say that you should or should not eat a cheeseburger and fries or enjoy a venti peppermint mocha with extra whip and sprinkles? Granted having those high fat, high sugar, highly processed foods daily can lead to some future health concerns, but they may be consumed in moderation.  

by Andy Gaustad, MS, NSCA-CSCS Certified Personal Trainer

Leg workouts are a tough day for anyone. They’re hard, they’re exhausting, they hurt in good ways and sometimes in bad ways. Knees, hips and back hurt occasionally. Most of the time, the pain part is short term. Oftentimes, it’s a lingering ache that we just ignore and keep pushing through. Muscle and joint pain are usually signs of dysfunction somewhere in the kinetic chain. Short and long term overuse, weakness, muscle imbalances, tightness, poor posture, among other issues are reasons behind lingering pain. When “leg day” pops up during the week, many of us experience pain stemming from these dysfunctions.

by Kari Merill, Group Fitness Director

Nearly 1 million people in the U.S. are living with Parkinson’s Disease. An American is diagnosed every 9 minutes. I think when some people hear ‘Parkinson’s Disease’ they think it affects the older population, with tremors and slower movement.  That might be true for some, but being diagnosed with Parkinson's is different for everyone. When I got Certified as a Rock Steady Boxing Coach, a neurologist spoke with us and said, "If you met one person with Parkinson’s, you have met one person with Parkinson's." I think this is the most frustrating thing for diagnosed patients and their loved ones. Parkinson’s is an ongoing, progressive disease of the nervous system which affects your movement. There is no cure. There are medications to help control the symptoms but one thing that is scientifically proven to delay the progression of Parkinson's Disease is EXERCISE. That’s right. MOVEMENT.

by Krystal Morgan-White, NSCA-CSCS Personal Trainer

About 85% of women will become pregnant at some point in their lifetime. Exercise is an important aspect of growing a healthy baby inside you as well as for the mother's well-being. Most doctors recommend exercise throughout pregnancy if the mom is cleared to do so. There are many benefits of working out throughout pregnancy. There are also some do’s and don’ts to follow. If done right, keeping an active lifestyle throughout the duration of the pregnancy will lead to easier delivery and quicker recovery. As always, consult with a doctor before beginning or changing a fitness routine during pregnancy.

by Megan Burnach, Licensed Aesthetician

"Sorry you have to look at my skin, it's dry/oily/got acne/etc."  This is by far one of the most common statements I receive when looking at a clients skin during a skin analysis during a facial, especially with first-time clients. Most of the time it has something to do with having pores, not even having blackheads or whiteheads, just by simply having them! 

Let me start off by stating one simple fact. Every single person on this planet has pores. You do not need to apologize by having them!

by Olivia LaPlante, ISSA Personal Trainer

One of my personal favorite leg day exercises is to do pistol squats. For those of you who do not know what a pistol squat is, it is a single leg squat that requires a great deal of balance. The idea of the pistol squat is, while standing on one leg, squat to the lowest point without letting yourself fall back or rest on the ground.
Benefits: Develop full range of muscle recruitment, isolation of each leg for balancing strength deficits, increases flexibility and mobility, increases ankle joint mobility and flexibility, and greatly improves balance.

by Deb Guenterberg, MS, RDN, CD, Prevea Registered Dietitian Nutritionist

Have you found yourself stressed from the COVID-19 pandemic? The virus and many changes over the last few months have impacted all of us in some way. Are you having a difficult time managing your stress during the pandemic? One common reaction to stress is overating. Here are a few tips to help you turn stress and eating into a positive influence for your life.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

What is S.A.D.? A type of depression that corresponds to the changes in the seasons. For most people, this starts in fall and continues throughout the winter months. This usually starts and ends at the same time each year when the seasons change. As the season progresses, your symptoms may progress as well. Seasonal affective disorder occurs more often in women than men; also, it occurs more often in younger adults than in older adults. But it can affect anybody at any stage in their life! What may increase your risk of S.A.D.?

by Jamie Burich, Wellness & Recovery Director

Here we are in September and fall is in the air! The days are slowly losing sunlight. School is back in session. Pumpkin spice everything is popping up everywhere we look and our favorite oversized sweaters are being pulled out of storage. Long summer weekends are a thing of the past but the sun's wrath still lingers on our delicate skin. Dark spots appear on our faces that weren't there 3 months ago. You tell yourself, but I used sunblock, I mean, I mostly used sunblock. Maybe I forgot the sunblock a few times? It’s too much hassle to put the sunblock on. I’ll do better next year. This is me and so many other people I know. We are well-intentioned at the beginning of summer, and then we lose steam when it comes to our personal well-being as the summer goes on...

by Katie Fichtenbauer, ISSA Personal Trainer

What are fats and why are we afraid of them?
Fats are a macronutrient, meaning they are one of the three main ways the body obtains energy or calories. CALORIES are ENERGY. According to health.org: Dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

With so much uncertainty in the world right now, you might be more aware of your stress levels now more than ever. The world is simultaneously going through a global pandemic and significant social and political upheaval, plus many of us are still dealing with big changes in lifestyle, like working from home, facilitating virtual learning for kids, and continuing public health precautions like limiting our interaction with friends and family which can take its toll on us mentally and emotionally. Stress is inevitable, even in the best of times, but how you look at stress determines how it will affect you. Take control of the situations in your life you have control over, find what works best for you, and find a stress management routine to create a healthy relationship with the stressors in your life.

Here are some healthy ways to cope with stress...

by Tad Taggart, ACSM Personal Trainer

Is the answer to the question of what to eat… to eat nothing at all? Advice for what to eat, when to eat, and how to eat can be confusing and conflicting. I’ve talked to many people that say the amount of nutrition information out there tends to be more overwhelming than helpful. When this happens, it seems easier to simply eat nothing at all than navigate these muddy waters. It’s for this reason that intermittent fasting often seems so appealing. Proponents of intermittent fasting will proclaim the amazing benefits of simply not eating, saying that fasting will make you leaner, stronger, smarter, and even live longer. Are these claims true? Let’s find out!

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

We tend to focus so much on our physical fitness but do you ever focus on your mental fitness? Your brain needs exercise just like your muscles do. You can become more mentally strong, healthy, and fit at any age! You just need time, practice, and consistency. Here are 10 ways to start focusing on your mental fitness today!

by Amanda Boeder, Membership Director & Group Fitness Instructor

One thing I love is being able to look back on my journey on how I got to be where I am today. I had my daughter at the very young age of 18 so I had to grow up very fast but gosh, she was the best thing that ever happened to me! A few years later I decided to go to college and I later graduated with a Bachelor's in Criminal Justice in March of 2011. I was ready to dive into a job in the criminal justice field, make a difference, and change the whole dang world. But the funny thing about life is that you might make all the plans to go down a certain path, and life brings you down a path you never even dreamed you would go down!

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

The average person thinks 12,000 to 70,000 thoughts a day. And we tend to judge and blame others much more harshly than we do ourselves. We all have our own beliefs, thoughts, and purpose that build our identities, so questioning ourselves can be uncomfortable. No one said change was easy, but it is almost always worth it. The following questions will challenge your purpose and beliefs and may be tough to answer. If you honestly answer them, hopefully you will be able to go forward and make different or better choices in the way you think and act.

by Amy Xiong, Yoga Instructor

Have you ever thought about trying yoga but aren't sure if it's for you? We all have excuses of why we shouldn't try it or how inflexible we are. There are so many benefits as to why you should practice yoga. Follow yogi Amy Xiong in this yoga flow video and learn about all the benefits of yoga!

by Dan Chojnacki, NETA Certified Personal Trainer, NETA Certified Group Exercise Instructor

In the current state of today’s world, it has become imperative that we take care of our bodies in order to stay healthy. Many of us are beginning to re-think or re-focus how we go about daily activities that would normally have never required a second thought. This attention to detail, which keeps us from getting sick, is a concept that can also help us stay healthy during our workouts.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Are you looking to mix up your fitness routine this summer? Being active for 60 minutes can be fun if you find activities you enjoy. Even get your kids involved in the summer activities planning!

Here are some fun ways to stay active this summer:

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

As Stay at Home Orders are being lifted and businesses are starting to reopen, you might be thinking of your return to the gym. We are all so excited to see you when our doors open on May 26th! We hope you have been staying healthy and taking care of yourself during this pandemic. Before you return, Western Personal Trainers and Group Fitness Instructors would like you to keep a few things in mind as you head back to the gym.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

We all face challenges in our lives that can impact our mental health, and everyone experiences something different. Mental health conditions are more common than you may think. Some people don’t like to talk about them or might be scared to. But you are not alone...

by Group Fitness Instructor Kari Merrill

COVID-19. No groups larger than 250. No groups larger than 50. Keep 6ft of distance between each other. No groups larger than 10. No groups...at all? But...but what about our Group Fitness Classes? I know, I know. It seems so minor in comparison to what is going on all over the world. In fact, I was a little embarrassed at how much and how hard I cried, how I loudly I sobbed...

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Earth Day is celebrated annually on the 22nd of April. And this year marks 50 years of Earth Day! In 1970 the idea for the first Earth Day was proposed to have one day to focus on the environment. Each action we do can either help or hurt our planet. Many unfortunate events happen to our Earth: using plastic, oil spills, pollution, and wiping out forests. And our Earth needs us now more than ever.

by Kaila Paar, Western Childcare Director

Here are some ideas to combat boredom with your kiddos! You can either leave it in list format or create a jar with the options inside to draw when boredom strikes!

by Kaila Paar, Western Childcare Director

We want to make sure everyone is staying healthy and well, including the youngest in our Western community! This time is odd and uncertain for us all! But how many of us have had a deep conversation with our kiddos to see how they are doing through all this? This is new for them too! A LOT of their daily habits, activities and joys have been totally flipped upside down!

by Kaila Paar, Western Childcare Director

Stuck inside with the kiddos? Here a few fun indoor games to keep everyone entertained, brought to you by Western Childcare Director Kaila.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

April is National Stress Awareness Month and National Humor Month. What a perfect pair! National Stress Awareness month began in 1992 to bring attention to the health risks associated with stress and strategies for coping with it. Stress is not always a bad thing and we also cannot get rid of it completely. It is a normal reaction to everyday pressures we face, but it can become unhealthy when it upsets your day-to-day functioning. There are several types of stress we face at different times in our lives. Everyone has their own unique stressors, and everyone handles stress in different ways. So, what works for one person might not work for the next.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

Even when you are not intentionally exercising, you are still burning calories. Whether you are folding laundry or sitting in a chair jiggling your legs. That is NEAT.
Non-exercise activity thermogenesis (NEAT) is the energy you expend for everything you do that does not involve sleeping, eating, or exercise. NEAT is just one of the four components that makes up your metabolism.

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

What does wellness look like to you? Most people associate wellness with physical and mental wellbeing, however, there is more to wellness than that. In my practice as a Health Coach, I approach wellness with eight different dimensions that I guide my clients through to find their balance. Each wellness journey is unique, so being able to assess all dimensions of wellness helps my clients be the best version of themselves. Read on to learn about the eight dimensions...

by Casey Alger-Feser, NASM Certified Personal Trainer

Today I would like to discuss how increasing your ankle mobility can improve your squat form. While increased ankle mobility can help with multiple moves in and out of the gym, today we will key in on the squat. The first issue we need to address is some of the causes of poor ankle mobility. Some common causes include ankle sprains, high-heeled shoes, tight calves, arch pain and even genetics. When the joint and muscles around the ankle are tight and restrict your range of motion, your ankle will not be able to fully flex. This will inhibit your ability to get below parallel when you squat. Two ways to help improve this issue include self-myofascial release and static stretching...

by Alexis Alger-Feser, Certified Health Coach & Personal Trainer

National Sleep Awareness Month is observed in March annually. This is a great opportunity to stop and think about your sleep habits and how to improve them. Also, the second Sunday in March is Daylight Savings where we get to “spring ahead” and advance our clocks one hour. “Spring ahead” and “fall back” may affect you more than you know, so it is important to be aware of your sleep and your health. How have you been sleeping lately? How much sleep are you getting? What is the quality of your sleep? How is your sleep, or lack of, impacting your well-being?