Western Blogs

June 30, 2022
Exercise Your "Hope Muscle"

by Sophie Bebeau, Marketing Director
When we think about wellness, we often think about our physical health, but if you look at the full spectrum of the Dimensions of Wellness, you'll find that wellness is so much more than just exercising and eating healthy. Paying attention to a managing our emotional well-being is a huge part of overall health and can help us lead a fuller life. Today, I want to talk about an emotion that sometimes gets pushed aside in this fast paced world: hope. We get bad news all the time and there often isn't time to process the bombardment of negativity we can experience in this digital age. That's why it's important to take time to hope.

June 23, 2022
Prep-Less Possibilities

by Tad Taggart, Registered Dietitian, Precision Nutrition Coach

“You have to spend money to make money.” This phrase is quite common in the business world, but I am instead going to relate this to "time". In the case of meal prepping, we have to spend time cooking, prepping, and portioning our food to later save time when we want to be able to quickly grab a meal. But what happens when you don’t have the prep time to spend? As the summer months roll in and bring the warmth with them, many peoples’ schedules seem to rapidly fill. Between time at the beach, hiking the trails, concerts in the park, and various barbecues or picnics, it seems there’s less time in the day to spend on the less-as-desirable activities – like meal prepping.

June 17, 2022
German Volume Training

by Robyn French, ISSA Personal Trainer

When it comes to strength training, there are many different approaches. Some people may be looking to tone their muscles while others are looking to bulk up. Sometimes our bodies plateau and we need to make changes to the way we exercise to help get our muscles back on track. One exercise program that has been commonly used to help gain more muscle mass quickly is called German Volume Training, sometimes also referred to as the 10x10 workout. This style program puts our muscles under a lot of stress for a long duration of time, causing both types of muscle fibers to be called in for action, leading to muscle hypertrophy in less time.

June 2, 2022
Superfoods - Assemble!

by Tad Taggart, RDN, CD, ACSM-cPT
It seems superfoods are “discovered” more rapidly than Marvel or DC can drop its next movie or TV series. Don’t get me wrong, I’m a sucker for a good superhero story. Despite that, it can feel pretty overwhelming trying to keep up with the break-neck pace that these shows get released. It can often feel the same way with all the mighty “superfoods” that seem to be discovered.

May 19, 2022
Your Hormones & Your Workout

by Becky Wrobel, RN & Group Fitness Instructor

As women, we know the world expects a lot from us but not as much as we expect from ourselves. For me, the gym was a place to burn off steam and laugh and feel strong no matter what else was happening, but there were days that I just couldn’t get myself to move the same or weights felt heavier. I know there are a lot of factors that go into your energy levels such as diet, sleep, over/under training, stress, progressing workouts, etc. Having heard about hormones coming into play too, my nerdy nurse brain needed answers and I set out to learn as much as I could about how hormones effect our bodies at different points in our cycles.

May 13, 2022
A Mood Through Food

by Hannah Koch, Wellbeing Intern
Stimulate your senses and create a calming experience in the kitchen!

May 5, 2022
Debunking Metabolism Myths

by Taylor Erholtz, UW-Green Bay Dietetic Intern
I had a discussion with someone regarding their metabolism. Now I know, the word metabolism can be a troubling issue for people. I think in today’s wellness world it is constantly thrown around, when in reality so many people do not even know what our metabolism is and how it is affected by so many things throughout our life. So, I wanted to take this chance to talk about what our metabolism is and how it functions, some of the most common metabolism myths, and what are ways to improve its capacity.

April 29, 2022
5 Ways to Improve Communication and Strengthen Your Relationships

by Jennifer Shomin, HCI Certified Health Coach, Certified Life Coach
There are many aspects, habits, and beliefs that can make for a good relationship. No two relationships are the same and as long as both parties are happy, that’s the main goal right? In my own experience, I truly believe that laying a good foundation based upon communication is so important when it comes to a healthy successful partnership. This is my story of how the decision to improve communication saved my relationship and marriage. 

April 22, 2022
How to Make Exercise a Regular Habit in 5 Steps

by Zach Prochnow, ACE Certified Personal Trainer
Ask anyone who has ever used exercise to make a drastic change to their life and they will likely tell you that consistency is the foundation to long-term success. Yes, we all know that behaviors like regular physical activity and proper nutrition are an essential component of long-term health, but in the hustle and bustle of modern life it can be difficult to make the necessary changes to adopt new lifestyle habits.

April 22, 2022
Staying Hydrated: Benefits & FAQs

by Taylor Erholtz, UW-Green Bay Dietetic Intern

Water is essential for life and it becomes even more important when it comes to exercise. Our bodies are roughly 60% water, so it is no wonder why staying adequately hydrated is so important to overall health. We hear general recommendations to drink eight 8-ounce glasses a day, but that number increases even more when we work out. Water lost during workouts varies, however sweat loss can be tracked by measuring weight immediately before and after working out. 

April 14, 2022
Fight For My Life

by Tony Riske, Personal Trainer

How I picked myself up off the canvas and continued a journey I started almost 15 years ago.
Before I get started, if this is our first encounter: Hello! My name is Tony Riske, and I have both the pleasure and privilege of being one of the newest personal trainers here at Western. I currently reside in Appleton, where I was raised, although I consider the U.P. to be my true home. My path to personal training here at Western has been anything but orthodox, but to properly encompass how I ended up here, we have to travel back to the summer of 2008. Back then, I was entering 8th grade, and the only thing on my mind was the upcoming middle school football season. As one of the captains-to-be, in order to help reach the goals we had set as a team and the goals I had set for myself, I knew it was time to get in a weight room. And so on the first Monday in June at 8am that summer, I made it to the Appleton North weight room, accompanied by my best friend’s now brother-in-law, who was going into his senior year. To say I was nervous would be a massive understatement; here I was, a middle-schooler, going into my future high school’s weight room for the first time, surrounded by my future coaches and older future teammates.

April 1, 2022
Food to Fitness: My Journey to Western

by Bianca Jaimes, Membership Director, Front Desk, Billing

When thinking about wellbeing and how Western staff make an impact on your wellness, I bet I don’t pop up immediately in your mind. Honestly, if I made top 10, I would feel quite flattered. After all, I don’t teach group fitness, I’m not a personal trainer, I can’t hit a tennis ball without drawing blood, or make healthy, delicious smoothies for you. I do hope that I still have something to offer to you, my beloved members.  

March 24, 2022
Three Tips to Fight Tiredness Naturally

by Sydnie Meyer, ACE Certified Personal Trainer, ACE Certified Health Coach, ACE Fitness Nutrition Specialist

Does the daylight savings time change make you feel more tired than normal? Feeling tired can affect almost every day to day activity and put extra strain on your body. Feelings of fatigue not only affect mental power, but also physical aspects of the body as well. Trouble focusing, low coordination and just pure exhaustion are all negative side effects being tired has on your body. Aside from getting the recommended 8 hours of sleep a night, there are many other ways to feel less tired during the day to ensure you can feel your best and perform your best.

March 17, 2022
Surviving Survival Mode

by Jen Shomin, HCI Certified Health Coach, Certified Life Coach

I don’t know about you, but for me the past few years have been...interesting, to say the least. There have been ups and downs, fear, worry, unknowns, which then sometimes lead to what we call "survival mode." There always seems to be new stressors or situations coming at us with no end in sight. We constantly feel like we need to be “on”, “prepared”, or “ready to react” to whatever the world throws at us, especially lately. But this “survival” instinct has been around for much longer than just the past few years. 

March 11, 2022
Mind-Muscle Connection

by Andy Gaustad, MS, NSCA-CSCS Certified Trainer
Have you ever heard of mind-muscle connection? Simply put, it's an aware and deliberate focus on a target muscle contraction. The reason this is important is because it helps recruit more muscle fibers which leads to better muscular development.

February 18, 2022
Getting the Most of Your Workout: Part 3

by Tad Taggart, Registered Dietitian, Precision Nutrition Coach, & Personal Trainer

After years of scouring through fitness and nutrition research, I have discovered quite the assortment of tips and tricks to ‘maximize results’ in the gym. By this, I mean I have put in considerable time and effort towards understanding all the ways to help my clients most efficiently and effectively reach their fitness goals. Throughout this research, I have come to find that much of the ‘big picture’ or ‘fundamental’ truths for fitness seem to be glossed over, neglected for the sake of defining and understanding the minutiae. In other words, we often seem to “miss the forest for the trees” when seeking or giving advice to make progress in the gym. Many of the popular articles in the news and on the internet are announcing the next ‘breakthrough technique’ or product that will ‘take your fitness to the next level’. While we are obsessed with finding the cutting-edge difference-makers, we forget that fundamentals are… well… just that: fundamental. The “tried and true” basics of how to be successful in the gym aren’t shiny, sexy, new, or exciting. So, while we frantically search for the next secret to make that 1% difference, we forget to attend to the other 99%. Among the chatter of all the ‘new research’, we seem to no longer hear about what has worked for so many people over so many years prior.

February 10, 2022
Kettlebell Training

by Tony Salerno, NSCA-CSCS Personal Trainer

Kettlebell training is a popular method of strength training that targets specific muscles in many unique & fun ways. You can create an entire full body program along with a great cardiovascular workout with just a few different sizes of kettlebells. The neat thing about kettlebell workouts is that they can be performed by not only athletes, but the general population as well.

January 28, 2022
Getting The Most Out Of Your Workout: Part 2

by Tad Taggart, Registered Dietitian, Precision Nutrition Coach, & Personal Trainer
Now that you’ve chosen workouts that you love and have goals that align with these activities, it’s time to start focusing on how to continue fueling yourself for these activities. Points #1 and #2 focus on the fitness activities and goals we choose, because this sets the course for our fitness journey. If we are consistently active and working towards goals we care about, we have the foundation needed to make progress. From here, we need to consider other factors in our days and lives that will either accelerate or hinder our fitness progress.

January 14, 2022
Getting The Most Out Of Your Workout: A 3-Part Series

by Tad Taggart, Registered Dietitian, Precision Nutrition Coach, & Personal Trainer

After years of scouring through fitness and nutrition research, I have discovered quite the assortment of tips and tricks to ‘maximize results’ in the gym. By this, I mean I have put in considerable time and effort towards understanding all the ways to help my clients most efficiently and effectively reach their fitness goals. Throughout this research, I have come to find that much of the ‘big picture’ or ‘fundamental’ truths for fitness seem to be glossed over, neglected for the sake of defining and understanding the minutiae. In other words, we often seem to “miss the forest for the trees” when seeking or giving advice to make progress in the gym. Many of the popular articles in the news and on the internet are announcing the next ‘breakthrough technique’ or product that will ‘take your fitness to the next level’. While we are obsessed with finding the cutting-edge difference-makers, we forget that fundamentals are… well… just that: fundamental. The “tried and true” basics of how to be successful in the gym aren’t shiny, sexy, new, or exciting. So, while we frantically search for the next secret to make that 1% difference, we forget to attend to the other 99%. Among the chatter of all the ‘new research’, we seem to no longer hear about what has worked for so many people over so many years prior.

January 7, 2022
Don’t be SAD this Winter: Fighting the “Winter Blues” with Movement and Exercise!

by Abi Auten, Personal Trainer MA, NSCA-CSCS

It is officially winter!  And as the days get shorter and the nights get longer, many people find themselves in a bad mood or feeling in a funk of sorts. You might feel sad or blue around the winter holidays, or get into a serious slump after the fun holiday festivities have ended. Some people find themselves suffering from the “winter blues” year after year during the fall and winter months. So what is it about the darkening days that can get us down in the dumps? And what can be done about it?

December 31, 2021
Sticking to New Year's Resolutions

by Andy Gaustad, MS, NSCA-CSCS Certified Trainer

Every December 31, many of us start thinking about what the new year will present to us. We set goals, we break them. We make other goals and break them as well. It's hard to create new habits; oftentimes harder than we realize! What’s your goal? Do you want to lose weight? Run a marathon? Sleep more? Or do you have a physique that you’re working towards? At the root of it all, a plan with self-discipline will get us to where we need to go. In order to keep a New Year’s resolution, breaking down our goals and creating smaller, short-term results is key. Do you want to lose 40 pounds this year? For many, the sound of it sounds unattainable or unrealistic. But, does losing one pound in two weeks sound possible? Absolutely.

December 16, 2021
5 Tips for Your First Group Fitness Class

by Kari Merrill, Group Fitness Director

I know you hear us. The music. The instructor with far too much energy. The participants cheering each other on, stepping outside their comfort zone, making fitness FUN! 
This is what Group Fitness Classes are all about and why we want you to join us.  The camaraderie, changing up your routine, seeing what new color of shoes your favorite instructor is wearing for class, and most importantly - making it fun!

December 9, 2021
Struggles of a Pregnant Wellness Coach

by Jen Shomin, Member Engagement Director & Wellness Coach

2019 was a huge year for me mentally and physically. I overhauled my lifestyle, adopted new habits that served me, and transformed into a person who I was finally proud of. I felt confident, mentally/physically strong, and balanced. I was so happy, and I felt unstoppable. 2020 was also a big year for me as I found my true passion and calling in life, which was to be a health coach. For me, this meant taking all the tools and tips I learned that helped me and helping other people find their best selves. Fortunately, I have been able to do this through Western as a Wellness Coach, and there isn't a place I’d rather be than Western! Then in September 2021, everything changed. 

November 25, 2021
All Things Racquet Restringing: Terms and Recommendations

by Jayson Memken, Tennis Director

Have you ever wondered what string is best for you, what tension your racquet should be, or what are some of the technical terms surrounding strings in the racquet?

November 19, 2021
Protein Myth Busting

by Tad Taggart, Registered Dietitian, Precision Nutrition Coach

When it comes to literally anything related to nutrition, protein seems to be at the forefront of many people’s minds. When it comes to fitness and performance nutrition, it’s not a matter of if, but when, protein becomes a part of the discussion. While there are 3 different macronutrients (i.e. “macros”), carbohydrates, proteins, and fats, it seems as though protein gets a disproportionate amount of attention. Today, I’d like to clear the air related to some of the common misconceptions I hear regarding protein. Along the way, I’d like to make the argument that this macro isn’t any more important than carbs or fat, regardless of your health and fitness goals. That being said, let’s get started…

November 12, 2021
Creating Healthy Sleep Habits

by Robyn French, ISSA Personal Trainer

Do you lie awake at night, fighting to fall asleep? Maybe your brain is keeping you up with all the stress of the day or you're struggling to find a comfortable position where your body can feel relaxed. If this is relatable, I promise, you are not alone. When we don’t get a healthy amount of sleep, it can lead to experiencing major threats to our health and happiness. Sleep is responsible for healing and preparing the body for the next day. It improves our daily performance, keeps our minds sharp, and we feel better mentally and physically. Ongoing sleep deficiency is linked to increased heart disease, kidney disease, high blood pressure, depression, weight gain, and more negative side effects.

November 5, 2021
Tips for Healthy Weight Loss

by Ryan Kostroski, ISSA Personal Trainer and Fitness Consultant
As Western Racquet’s Fitness Consultant I am in a position to talk with many of our new members about their goals when it comes to their health and fitness. I typically hear many of the same responses with weight loss being the number one desire for many out there. Weight loss isn’t easy and it tends to become more difficult for most of us as we age. It definitely doesn’t help that we see a plethora of commercials daily advertising silly things like lose 30 pounds in 30 days when most of us in our heart of hearts know that isn’t reasonable. These ads give people unrealistic expectations that can often lead to them giving up way too early when the end goal of losing significant weight feels unattainable. As someone who lost 40 pounds over an 18 month period, I am here to help you find some practical ways to make this dream a reality.

October 28, 2021
4 Beliefs You May Need to Let Go of, to Finally Put Yourself First 

by Jen Shomin, Member Engagement Director & Wellness Coach
As a (recovering) people pleaser, I never entertained the thought of putting myself first. But during these crazy and uncharted times in a pandemic, I believe now more than ever that it’s important to make yourself a priority. 

Growing up we are taught to share with others, care about others, and give to others (time, money, love, energy, talents, etc.). These “others” that I speak of could be family members, friends, business partners, charities, or even strangers on the internet! Not only was it taught, in many families, it was even encouraged! 

Now…don’t get me wrong, I’m not saying that giving the above mentioned to others is bad and shouldn’t be encouraged. Giving can make you feel REALLY good and fulfilled! But how often are we taught to truly give to OURSELVES? When we are younger, how often are we encouraged to put ourselves first? 

October 22, 2021
Release Stress at the Gym

by Olivia LaPlante, ISSA Personal Trainer

The holidays are right around the corner, and though there can be many joyful moments throughout, 'tis also the season for anxiety, depression, and stress. Although the gym is not a cure for those symptoms, it's a good starting place to help ease them! 2021 has been an interesting year, to say the least, and I'm sure most of us have suffered from added anxiety, depression, and stress due to COVID and many other things in one way or another. All of us need an outlet to release some of those negative feelings sometimes.

October 1, 2021
Sometimes Less Is More

by Tad Taggart, Registered Dietitian, Precision Nutrition Coach, Wellbeing Team Director

“The only bad workout is the one that never happened.”

“No pain, no gain.”

“Go hard or go home.”

We seem to have an endless supply of motivational quotes designed to keep you pushing your limits. The message in all avenues of life is clear; if you aren’t working your butt off, you’re wasting your time. Particularly in the fast-paced culture we currently live in, the perspective seems to be that you need to be busy or productive every hour of the day, otherwise you would be considered ‘lazy’.

Right now, I’m begging you to question this perspective.

September 23, 2021
A Few Tips for Breaking the Routine

by Jen Shomin, Member Engagement Director, Wellness Coach

When I was a kid I recall going on many adventures. I would pretend that my swing set was sitting over boiling lava. You had to get across without touching the ground or you’d burn to death!! I would go over to a friend’s house at least once a month and play games like Ghost in the Graveyard (although I was afraid of the dark). But the best adventures of all were when my sister and I would go over to my grandma’s house for the night or weekend. We’d stay up until the wee hours of the night watching I Love Lucy reruns while eating hot air-popped popcorn with real butter, salt, and a side of a Butterfingers candy bar.

September 17, 2021
4 Tips to Stop Comparing Yourself to Others

by Jennifer Shomin, HCI Certified Health Coach, Certified Life Coach

In this week's Wellness Corner, I want to explain what I feel the differences are between competitiveness and comparing, and how I’ve been able to live a happier life because of recognizing those differences!

I am competitive (I get it from my mom). The thrill of beating my husband (occasionally) at a round of horse makes me giggle. It feels like I won Jeopardy when I can name a song title and band name before anyone else as it starts to play. Monopoly? You bet I’m out for blood. 

Competitiveness can be a very healthy attribute to have, minus the gloating (I’m guilty!). Being competitive can give you the motivation to be better and push yourself. It can help you admire people that are, in your eyes, succeeding. Competitiveness may even create drive and inspire you to set new goals for yourself which is great (and has done wonders for me). But there is a fine line between competitive and comparing. 

September 10, 2021
Making Goals: Long Term & Short Term

by Ryan Kostrosk, ISSA Personal Trainer

With the recent Labor Day weekend wrapping up we now officially enter one of the busier times of the year for gyms and health clubs everywhere. Many people find themselves overwhelmed during the summer months with an abundance of traveling, sporting events, family activities, etc. and simply fall out of their regular fitness routines. If this sounds familiar to you then there is simply no time like the present to reassert your commitment to your health and fitness. That being said, what is the best way to go about doing this?

September 3, 2021
Corporate Wellness Defined - And Why It's Important To You!

by Katie DuBois, Corporate Wellness Director

It’s a fact - happier, healthier employees are more productive employees. We’ve all heard this statement before, right? This is the main concept behind the birth of Corporate Wellness Culture, but what does it even mean? Think about it this way: when was the last time you had a really great week – go back to that time in your mind. You accomplished a lot at work and had a very productive week. Now, think of how your time was spent outside of work hours that week. What else was going on?

August 27, 2021
Gut Check

by Tad Taggart, Wellbeing Team Director

“It’s all in your head.” Whether you have struggled with anxiety, depression, or even overwhelming stress, this is a phrase you may have heard at some point. Even if it comes from a well-intentioned friend or family member, this “advice” or suggestion is literally less helpful than someone saying nothing at all. If you or a loved one has struggled with their mental health, you might also agree that this statement couldn’t be further from the truth. What if I told you that research continues to find evidence that psychological conditions are actually a manifestation of physical imbalance or illness and not simply just a result of “a bad mindset”. You may be thinking of the “chemical imbalances in the brain” often discussed with mental illness, but that isn’t what I’m referring to here. No, I’m actually discussing an imbalance in the body that is nowhere near the brain. Instead, we need to look lower. Much lower. We need to look to the gut.

August 20, 2021
Sugar & Joint Health

by MS, NSCA-CSCS Certified Personal Trainer Andy Gaustad

Sugar! People love it and it’s practically found in everything. The average American consumes 47 pounds of sugar and 35 pounds of high fructose corn syrup per year! We all know sugar is in foods like cakes and other desserts, but it’s often hidden in other “healthy” foods as well. Cereal, yogurt, Nutrigrain bars, protein bars, Gatorade, and many others all contain it. Sugar-dense foods, such as these, are linked to heart disease and obesity, but they can also affect your joint health, as well.

August 13, 2021
Finding Balance With Self-Care

by Rachel Borowitz, FuelBar Director & Wellness Coach

Wake up, take the dogs out, feed them, start coffee, get lunches ready, get dressed, leave for work. Get to work and open, serve customers, have meetings, chat with co-workers and members, get prep list completed, place orders. Get home, take care of the dogs, get dinner ready, clean up around the house, get dishes done, maybe cut the lawn, chat with hubby, prep anything for next day, and finally go to bed. Whew! The day is over! Does that craziness sound familiar to you?

August 5, 2021
Timeboxing: A Simple Time Management Hack

by Jen Shomin, Wellnes Coach
It doesn’t matter who you are in this world (your title, status, salary, etc.) - we ALL have just 24 hours in a day. That’s it! No more, no less. But what you choose to do with it, is what makes each of us different. For someone like me, managing that time can be incredibly overwhelming. I have struggled with ADD, time management, and procrastination from an early age, and to be quite honest, I still struggle with it. My husband lovingly reminds me. “Try not to over-book yourself!” or “You always pack your days so full!” I always say to myself “I can make it work, I can do it!” But then end up draining myself of all my energy. I needed to find a better way to manage my time. Between YouTube, Google, and (of course) TikTok, I found a few tools and processes that not only helped me with my time management but also significantly reduced my anxiety. The process that has helped me the most is something called Timeboxing/Timeblocking.

July 30, 2021
Self-myofascial Release

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.

July 23, 2021
Get Out Of That Mid-Summer Rut: Fun Green Bay Area Family Activities

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.

July 7, 2021
Eccentric, Isometric, & Concentric Training

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.

July 3, 2021
Cryotherapy: Healing for Body & Mind

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 […]

June 25, 2021
Setpoint Theory: Are You Battling Your Biology

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

June 18, 2021
Make Meal Planning Part Of Your Routine

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.

May 14, 2021
Training vs. Exercising

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!

May 6, 2021
Get Back On 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...

April 29, 2021
How To Do A Box Squat

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.

April 1, 2021
Tire Flipping Season Is Here!

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.

March 26, 2021
Just A Fitness Class: One Year Later

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.

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