First off, we at The W hope that everyone had a fantastic Memorial Day weekend. We have one final class spotlight for the month of May, and it's an exciting one...kickboxing!
Kickboxing is one of the more fun ways to be in a class, without it really feeling like a class. By stepping away from the standard cardio and strength exercises (running, pushups, weights, etc.), kickboxing uses your body to workout in ways you haven't done before.
At The W, the class starts with some light jogging, stretching, and calisthenics, and launches you into a high-energy, cardio class. The class is varied but is influenced on workouts that real kickboxers do by building cardio and learning proper technique. And of course, you get to use the kickboxing bags! Check out the video to see the class in action:
Summer Class Options:
Tuesday/Thursday
7:00 PM-7:50 PM
To sign up for this or any of our classes, contact the front desk at 319-352-8311! And remember to keep up on our blog by checking the Facebook page or by subscribing by putting your email in the top right box of the blog!
You won't find my face on the staff page on The "W" website, but I'm the May Term intern. I've been the person behind the blog for the whole term and I finally get to stand out and write as myself.
Between filming class everyday and talking with the staff and members, I've come across a bunch of observations. I've compiled a list of things that you should know.
Members, try to understand that your paid membership goes a lot farther than you think! A pass doesn't just grant you access to all the facilities, but a discount price for classes as well.
It may seem a little scary going into a group class, but the group and social aspect is what makes it so great! Working through the pain is better with company. Social interaction is actually a strong reason why people keep signing up for classes.
Parents, saying that you need to watch your little ones doesn't count as an excuse to not go to a class. The W staff has excellent child care, and the first hour is free for members (usually the same time as your class!)
Men, out of all the classes I've been to, the majority (if not all) of the classes were just women. I'm not sure where you're at, but your wives have been making the effort to get into shape. There is no reason you can't do the same.
You can do any class, regardless of fitness! The instructors are great at offering modifications. As I've heard two instructors say already, "You can't prepare for a class unless you know what they are doing, so you might as well come." and "Come in and do it for YOU, no one else!"
All the doubts and reasoning that you may have not to come to The W can be overcome with a little willpower and a strong support system. You can make the transition to live a healthier life, and using the fitness facility in your back yard is the best place to start.
If your interested in signing up for a class, check through all of the posts from May and then call in to the Front Desk at 319-352-8311.
Pilates and yoga are usually understood as being very similar workouts. And yes this holds some truth, but Pilates is focused on the workout itself as opposed to the spiritual-ness found in yoga.
Pilates has an interesting history. Starting out as contrology by Joseph Pilates, his techniques and exercises were made to target specific muscles and body parts. It also teaches body awareness, or knowing what muscles work with specific stretches. Finally, Pilates is terrific for building balance by working your core.
Pilates at the W starts off with different yoga poses and stretches. The class then transitions to more challenging poses and exercises, some using weights. If there is something in common with all the poses, they all engage the core as members try to maintain their stability.
Yoga mats are used, along with weights and the occasional yoga block. Like yoga, Pilates is done in a darker environment to promote relaxation. This class is excellent to wind down the day or week with. Check out the video for an inside look at the class.
Summer Class Options:
Tuesday/Thursday
4:45 PM-5:35 PM
8:00 PM-8:50 PM
Remember to sign up for classes by contacting the front desk at 319-352-8311. Also remember to subscribe by using the box on the top right of the page.
First off, we would like to make the disclaimer that 60 Minute Cardio is NOT your standard cardio class. 60 Minute Cardio is a hybrid class that combines a lot of everything into a power-packed class. If you are looking for a class to take you to the next level of fitness, 60 Minute Cardio is a great bet.
To start, members get in their own dynamic stretching (ex. walking lunges) before getting to the nitty gritty. The class structure is different everyday. Some days the class is based on timed exercise with body weight, others are based on repetitions with small weights. Classes can be held in the field house, outside, or on an obstacle course (for summer classes).
With a vast difference of the day-to-day class structure, the class is sure to engage the use of all of your muscles. Some days become a little focused on strength training, others will use more cardio. In the video below, the class is doing a variety of body weight exercises.
Keep in mind that this class is challenging regardless of your level of fitness. It may not be for everyone, but if you have an attitude of a warrior you'll do just fine.
Summer Class Options:
Tuesday/Thursday
9:00 AM-10:00 AM
If you are interested in joining the class, please contact the front desk at 319-352-8311 for more information!
Admit it, many of us decided one day that we were going to overhaul our abs and have a great looking 6-pack. You may have bought a video such as P90X or looked up a routine online, did it in your house by yourself for a week, and then found it was hard to stick to the routine and called it quits.
According to an article found in the LA Times those who workout in group setting have a higher success rate. So when trying to sculpt your abs, come to the Abs-n-More class at The W!
Abs-n-More is exactly what you ask for, a straight-cut session strictly dedicated to abdominal and core work with a little bit of cardio exercises thrown in for good measure. The class is 30 minutes, (about half the time of a normal class) and wastes no time getting to the good stuff.
But just don't come to the class because you think you will come out looking like Shaun T, think again. DO realize that this class will help in all other aspects of fitness! Running will become easier, balance will improve, and you'll feel an overall better feeling of fitness. This class is perfect to pair with another class or workout. Check it out in the video:
Summer Class Options:
Monday/Wednesday/Friday
4:45 PM-5:15 PM
Tuesday/Thursday
6:40 PM-7:10 PM
If you are interested in signing up for the class, contact the front desk at 319-352-8311. Remember to subscribe to the blog by putting in your email in the box on the right hand side of the page! We only have this last week of highlighting classes for May, hopefully you've found one to sign up for!
I am in charge of all the aquatics at The W. It’s getting to the time of year when families are making plans to fill up their summers! Swimming is the most popular summer activity and the he best thing you can do to help your family stay safe is to enroll in age-appropriate swim lessons. You’re in luck as The W offers several private and public swim lesson options throughout the entire year! Check them out in our community recreation brochure. Make Water Safety Your Priority
Swim in designated areas supervised by lifeguards.
Always swim with a buddy; do not allow anyone to swim alone. Even at a public pool or a lifeguard beach, use the buddy system!
Ensure that everyone in the family learns to swim well. Enroll in age-appropriate Red Cross water orientation and Learn-to-Swim courses offered at The W.
Never leave young children unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water.
Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water, but do not rely on life jackets alone.
Establish rules for your family and enforce them without fail.
Even if you do not plan on swimming, be cautious around natural bodies of water including ocean shoreline, rivers and lakes. Cold temperatures, currents and underwater hazards can make a fall into these bodies of water dangerous.
If you go boating, wear a life jacket! Most boating fatalities occur from drowning.
Maintain Constant Supervision
Actively supervise children whenever around the water-even if lifeguards are present. Do not just drop your kids off at the public pool or leave them at the beach—designate a responsible adult to supervise.
Always stay within arm’s reach of young children and avoid distractions when supervising children around water.
Fundamentals are everything may seem like the most cliche phrase coaches love to say. At The W, we fully agree with your coaches. Basics are important, and we finally have a class that symbolizes that.
Progressive Training at The W is a class that starts with the most basic of basics (learning proper technique for push ups, sit ups, body weight exercises) and eventually leads to more advanced and challenging lifts and exercises. The class takes takes it one day at a time, ensuring class members know how to do a simple exercise right, before moving on to a challenging one.
Progressive Training takes an overall approach to fitness. Instead of focusing on just strength or just balance, Progressive Training touches on all aspects of fitness. In the class shown in the video, members build up their cardio by cycling and then do strength, balance, and core work with kettlebells and body weight.
With a touch of personalized training and modification offered for all levels of fitness, this class is great for those new to working out and gym class veterans alike.
Summer Class Options: Monday/Wednesday/Friday
10:00 AM-11:00 AM
3:00 PM-4:00 PM
This class is new to The W, so check with the Front Desk for summer class availability. Otherwise pop in during the times above and check it out for yourself. Don't forget to subscribe to the blog and keep checking us out throughout the week!
To all those who believe in the phrase, "Age is just a number..."cheers to you, because you are determined to defy the expectations of your generation. In other words, just because you may be coming on in the years, doesn't mean you have to! Stay active, stay sharp, and show anyone that you "still got it." Forever Fit at The W is the class that takes that phrase and applies it to your workout. It doesn't matter where your level of fitness is now, Forever Fit will take you farther than you are. This class is an overall fitness class, meaning that it works your cardio, balance, core, and strength all in one nice package. Chair Aerobics, as this class is sometimes called, does the majority of its exercises in a chair or balance ball. From the chair, members perform a variety of stretches to warm up. After that members will perform everything from ab work with a balance ball to doing reps with lightweights. The class is made for anyone at all fitness levels, and our instructors are particular to help you find modifications for the exercises so you get the most out of your workout within your own ability. Soon you may find yourself going beyond your own limits! To see the class in action, check out the video below:
Summer Class Options:
Tuesday/Thursday
10:45 AM-11:30 AM
Remember, that if you are interested in any of these classes above PLEASE SIGN UP! We would love to have you come in and join. If interested in signing up for classes, contact our Front Desk at 319-352-8311.
We have another high-energy class to reveal to the public, and we'll let you in on a little secret...this one is FUN.
Combo Tone at the W is a class that balances the cardio exercise with strength training to put your body in great shape while toning it as well. If cardio is a word that scares you, don't worry. The cardio part of the class consists of fun and simple dance routines. The strength portion is different every class section. Members can be doing body weight exercises one day or lifting stations another day.
The class is wonderful if you are looking to escape a daily workout routine. Studies show that consistently doing different exercises do more for your body and show better results as opposed to the same routine day in and day out. Combo Tone is excellent for strengthening different parts of your body and building a strong core. Check out the video below to see the class in action:
Summer Class Options:
Monday/Wednesday/Friday
5:40 AM-6:30 AM
Also, don't forget to subscribe to the blog by putting your email in the box on the right side of the page! Keep checking back this week as we will be bringing you information about Forever Fit and Progressive Training.
I teach basic nutrition here at Wartburg, and it amazes me
every time I teach it how no one really knows how to read labels and no one
really gets (or seems to care) about the amount of sugar they consume in a
day.
Would you consider eating 12 cubes of sugar for
breakfast? It sounds disgusting
and unhealthy, but if you had two pieces of toast with jam and a few cups of
sweet tea, you just matched those 12 cubes. Thinking about that pasta salad and
carton of apple juice you’re planning to have at lunch could easily have around
16 cubes of sugar.
We all learn that “whole” wheat is good for us and we know
that whole foods in general are terrific for our health. We also know that too much salt is bad
for us, yet few people seem to think about our daily sugar intake. Sugar is naturally (and unnaturally) in
a lot of our foods.
In today’s culture of ready and convenience foods, sugar
becomes a hidden and unavoidable ingredient in our food. We often fall into the trap of thinking
that low-fat means generally healthier – and yet low fat products such as
yogurts, for example, are often much higher in sugar than their full fat
cousins.
Diets high in sugar are certainly contributing to
osteoporosis, cancer and heart disease.
We as a society have to start watching the amount of sugar we take
in.
We can’t avoid natural sugar found in fruits/veggies, but we
can watch out for the “added” sugar in our foods or our snacks that we pick
up. We must read labels to pick
out the whole wheat bread that has the lesser amount of sugar in it or which
peanut butter has less sugar. We know soda has sugar, yet no one watches the
sugar amount in other foods items that we tend to use daily.
How to avoid sugar:
Beware of fruit juices
Check carbohydrates – many labels will tell you
how much of the carb content is from sugar (as opposed to starch), others don’t. However, virtually all the carbs in
fruit drinks will be sugar, even when it’s not listed.
Whole fruits are one of the highest
sugar-containing food groups. The worst culprits are dried, stewed and canned
fruit. Be selective about what you
eat.
Sauces (Asian, BBQ, hot sauces, salsa, salad
dressings, pasta and pizza sauces) all are full of sugars. Look at labels and pick ones that have
less sugar.
Breads such as bagels, muffins, and sandwich
bread all contain some sugar – read labels.
Learn to pick and choose what “treat” you eat…Chocolate,
cakes, pastries, and even the soda we drink all have
added sugar. A king-size Mars Bar
has 24 cubes of sugar, the snack size has 10, and your glass of cola might
contain around 21 cubes of sugar.
Be selective and learn about your own person sugar
intake. Be a detective and read
the labels on the foods you buy!
There are many great things that come out of a yoga class besides yoga pants. With millions of Americans participating in yoga daily, this isn't just another "exercise trend."
Yoga has been found to have numerous physical and mental benefits. Physically, yoga has been shown to be a form of treatment for various strains and injuries. Yoga also helps relieve back pain and arthritis while treating other conditions such as insomnia. Studies have also started to try to show benefits with the heart and heart-related issues by taking yoga classes. To keep adding on the list, posture, balance, breathing and flexibility have all shown to improve after taking yoga.
Aside from the long list of physical benefits, yoga helps to release the stress found in everyday life. Participants who take yoga have said they are more happy and content after taking a class.
At The W, classes start in a dim room with calming music playing to set the scene. Instructors then go through various stretches and poses-standing, sitting, and laying down-to help members find tranquility and to stretch tense muscles. This particular section of yoga is focused on just stretching, but for those looking to build and tone muscle should look into taking Power Yoga.
With its numerous benefits and relaxing atmosphere, it's hard to find a reason not to take yoga. Check out the summer class schedule below and if your interested, sign up at the Welcome Desk or call 319-352-8311.
Sometimes people just need to get a good butt kicking. Now before you agree with us and decide to take it out on someone who has it coming, keep your leg where it is because we're talking about kicking your butt.
TRX Fit Fusion is an intense strength and cardio workout that uses kettle bells and suspension training to burn a lot of fat, and tone a lot of muscle. Participants get right down to the nitty gritty by having a routine with body weight exercises, such as squats and push ups, and kettle bells. After completing a set, participants spend a little time around the track to cool down and come back to hit it again. Check out the video below to get a better idea:
What makes TRX Fit Fusion a great class is (like many of our other classes) we offer modification to accompany all levels of fitness. The science behind the suspension training relies on the angle of the straps. The closer members are to the tower, the heavier the weight. The farther away, the lighter the weight.
Remeber that this class is a strengh and cardio class, so all body parts will be touched on for strength training. This class also builds stability and works the core as participants balance themselves on the suspension system.
Summer Class Options 5-Week Session: June 4-July 9
Tuesday/Thursday, 5:30 AM- 6:15 AM
5-Week Session: July 16-August 15
Tuesday/Thursday, 5:30 AM- 6:15 AM
Class registration is going on now, register by contacting the Welcome Desk at 319-352-8311.
Would this be a class worth trying for you? Or if you already took it, what are your thoughts about it? Write in the comments section below.
Body Toning should stand out for a number of good reasons:
It's the first strength-based class to be in the spotlight.
It's a little more high-paced, higher intensity than some other classes.
The class also builds flexibility, something that is not found in your everyday strength class.
Toning classes are strength classes designed to make you a stronger person, without building the bulk. This strength class burns fat (especially around the core) and builds lean muscle in the upper and lower body.
Body Toning at The W does its best to hit all of the major muscle areas in a standard weight and strength class while offering a little more. The class starts off with dynamic stretching and switches over to body weight exercises and calisthenics. After the warm up, the class offers exercises to not only tone muscles, but to work the core and build flexibility and stability. This is done by using dumbbells and yoga balls. Finally, the class comes to an end with stretching and yoga, continuing to promote flexibility and stability in your workout. To see the class, check out the video:
Like many of our other classes, Body Toning works well with all fitness levels by offering modifications to many of the exercises to increase or decrease difficulty. It also compliments other classes by giving the strength training that you may not find in a cycling class.
Summer Class Options: Monday/Wednesday/Friday:
9:00 AM-9:50AM
Monday/Wednesday
12:05 PM-12:45 PM
Tuesday/Thursday
6:00 AM-6:50 AM
Complimenting classes are a great way to get in a wide range of workouts, what classes do you pair up to get the best workout?
Tell us in the comments section, and be sure to add your email to our subscription list on the right side of the page!
The 2013
TriByKnight triathlon will be on tomorrow, May 4th at 9am. This is the second year that Wartburg
and The W have hosted this event, and it has grown in so many ways since last
year!
First we
have several new sponsors. Scheels is our title sponsor and is donating $750 in
gift cards for overall winners. The Fainting Goat is providing a meal and a drink
for all participants. And we thank the numerous mile marker sponsors that made
this event possible.
Aside from
sponsors, our course has taken on several changes. The swim portion will now take a sharp left hand turn by the
spa and swim to the steps in the slide area to get out. This will help to
simulate outdoor swim by having to navigate and turn laterally during the
event. The bike route has been increased to 15 miles with the direction
reversed so bikers go with the direction of traffic. For the running portion we
have modified the run to make it less confusing at the end. The final lap now will
go in the same direction and will finish at the 50-yard line on the track.
This is my
4th year as a race director and my 11th year participating in
triathlons. I really enjoy helping people getting into the sport of triathlons.
The appeal of a triathlon is it is totally individual and you only get out of
it what you put in it. The part I enjoy the most is the socializing with other
participants and fulfillment of finishing.
The
TriByKnight is great for Waverly and surrounding communities because it brings
numerous people to town that otherwise might not come. We have 98 people signed
up right now and only 27 are from Waverly. They will be staying in our hotels
and eating in our restaurants and then telling the rest of the world how great
Waverly is.
For those who aren't brave enough to test Mother Nature and her cold weather, we offer you a great workout inside with the same benefits as biking outside...cycling!
Cycling classes are great for kicking up the heart rate and work the lower leg muscles such as the hamstrings and quads. Plus, they go great with any other class offered at The W. Cardio is needed for all sorts of workouts, so this class is perfect to build up your stamina.
The class starts off with some light cycling to prepare your legs for what's coming. Then, the instructor will lead you through different intervals of speed and intensity. By flipping on the resistance, you'll be conquering hills without having to walk your bike halfway up it. By using the heart monitors on the bikes, you can monitor your work and stay in that fat burning zone for as long as possible.
The class is terrific for all levels of fitness, and you adjust the resistance to your level of fitness. And the best part, it's always perfect weather inside the aerobics studio.
Remember to follow our blog updates by signing up your email on the right side of the page. We'll have more class spotlights coming up next week.
There's somethingcalming about working with water. Whether that be the sounds of waves crashing against the sides of the pool or the cool temperature of the water, H2O workouts are pleasantly different from the standard workout. On that same note, don't think they they are not challenging! Your body is constantly fighting the resistance of the water, which can become tiring, but extremely beneficial for toning muscle.
Aside from the many therapy pool sessions that the W hosts, our current member classes are H2O Fitness and Deep H2O.
H2O Fitness
H2O Fitness is a class meant for all levels of fitness and swimming ability. It is located in the W Pool and uses the Vortex pool, shallow and deep ends of the swimming pool. Roughly the first half of the class starts with simple stretching and light movement in the Vortex pool. Then the class transitions to water weights and water calisthenics in the deep end to give a great cardio workout. To see the class in action, watch the video below.
Summer class options are:
Monday/Wednesday/Friday
5:45 AM-6:30 AM
12:05 PM-12:55 PM
Monday/Wednesday
7:00 PM-7:50 PM
Tuesday/Thursday
5:45 AM-6:30 AM
7:00 PM-7:50 PM
Saturday
8:00 AM-8:50 AM
Deep H2O
Deep H2O is very similar to H2O Fitness, but focuses just on working in the deep end of the pool. Participants build cardio by running and performing calisthenics while wearing a flotation belt. Part of class uses these belts while the other part goes without them. Participants later use the water weights for more toning and resistance exercise. Anyone of any fitness level and swimming ability can join. To see the action, watch the video below.
Summer class options are:
Tuesday/Thursday
12:05 PM-12:55 PM
8:00 PM-8:50 PM
This is a double post, sorry for the length. To keep in touch with our blog and to find out what other classes we offer, enter your email in the "Follow By Email" field on the right side of the blog.
If interested in signing up for these classes, visit The W website, call the Welcome Desk at 319-352-8311, or stop on in!
