How To Stay Fit In The Winter

1. How To Stay Fit In The Winter

2. An Overview of Indoor and Outdoor Ideas Wisconsin State Parks Milwaukee Parks Recreation Fitness Programs Sports Leagues Sports Clubs Marquette University Employee Wellness Social Running Club Recreational Sports (Rec Center/Rec Plex) Dr. Alex Ng on Cross Country Skiing YMCA of Metropolitan Milwaukee

3. www.travelwisconsin.com • The Great Outdoors/Winter Sports • www.travelwisconsin.com/Winter_Sports.aspx • Cross Country Skiing, Snowshoeing, Ice Skating • Overview, Directories, Events • Maps and Guides • www.travelwisconsin.com/maps_guides.aspx?refresh=true • Events Calendar • http://www.travelwisconsin.com/events_calendar.aspx?refresh=true • Old Man Winter • http://oldmanwinter.travelwisconsin.com/ • WI Snow Conditions Report • Email Subscription • www.travelwisconsin.com/my_subscriptions.aspx

4. www.dnr.state.wi.us/ Events at Wisconsin State Parks, Forests, and Trails http://www.dnr.state.wi.us/org/caer/ce/news/events201001.html Candlelight Ski and Hike Events http://www.dnr.state.wi.us/org/caer/ce/news/candlelight.htm Friends of Wisconsin State Parks http://www.fwsp.org/calendar/ Wisconsin State Parks

5. Lapham Peakwww.dnr.state.wi.us/org/land/parks/specific/lapham/www.laphampeak.com/ Location • 25 miles west of Milwaukee and 1 mile south of Interstate 94 near Delafield, on County Highway C. Winter Activities • 21.2 miles of hiking trails, including a portion of the Ice Age National Scenic Trail with a reservable backpack campsite • 17.2 miles of cross-country ski trails (including 2.5 miles of lighted trails for night skiing). Snowmaking supplements the natural snow. Trails are groomed for both traditional and skate-style skiing. Along these trails are two warming shelter buildings. Ski rentals are available on weekends and some evenings. To find out about trail conditions, call (262) 646-4421. • Snowshoeing - 5 miles of trails shared with Dog Sled Training Friends of Lapham Peak: www.laphampeakfriends.org/ • Trail Conditions: www.laphampeakfriends.org/ViewSkireportsExpanded.php Free Ski Rental on Tuesdays for Lapham Peak Ski Lessons • Offered by the Bicycle Doctor Nordic Ski Shop (www.bikedr.com) located at 105 North Main Street, Dousman • Free ski rental on Tuesdays for persons taking the Tuesday night lessons at Lapham Peak State Park. Stop by after 4 pm and we can help you out. • Information on free ski lessons: www.jsonline.com/blogs/lifestyle/79260007.html

6. Milwaukee Parkswww.countyparks.com • Ice skating at Red Arrow Park's "Slice of Ice". • Skating is free if you have your own skates, but they do rent them out (come early for toddler sizes) for $6. • Cross-Country Skiing • Brown Deer, 7835 N. Green Bay Rd.Groomed trails • Whitnall, 6751 S. 92 St., (414) 425-1810Lightly groomed trails • 2009-10 Winter Season (weather permitting)Sat: 11 a.m.–8 p.m.Sun: noon–6 p.m.2009-10 Ski Rentals available during times listed above$25 per pair for the day • Sledding/Tobagganing • Tobogganing track at Whitnall Park. • Several sledding hills also have lights for fun nighttime sledding! • There are sledding hills at LaFollette, McCarty, McGovern, Sheridan, Columbus and Mitchell Parks among others. Find the one closest to you at: www.county.milwaukee.gov/Tobogganing12266.htm

7. Walking: Parks and Malls Walking Distances of Malls and County Park Lagoons: http://www.ci.mil.wi.us/ParksandMalls4275.htm • Bayshore Mall (5900 N. Port Washington Rd, Glendale) • Distance:.7 miles (around interior perimeter)Other Considerations:  Jogging is not permitted • Brookfield Square (95 N. Moorland Rd, Brookfield) • Distance:   .8 miles (around interior perimeter)Other Considerations: Jogging is not permitted. Regular walkers must register with mall security. • Grand Avenue Mall (275 W. Wisconsin Ave, Milwaukee) • Distance:  .4 miles (around interior perimeter of each level)Other Considerations:  Jogging is not permitted. Additional distance may be added by utilizing the Downtown Skywalk System. • Mayfair Mall (2500 N. Mayfair Rd, Wauwatosa) • Distance:  .5 miles (around interior perimeter); .75 miles ( perimeter plus all 6 corridors)Other Considerations:  Jogging is not permitted.  Regular walkers must register at the Service Center. • Southridge Mall (5300 S. 76th St, Greendale) • Distance:  .5 miles on both the upper level and the lower levelOther Considerations:  Jogging is not permitted

8. www.milwaukeerecreation.net Provides affordable and enriching recreation programs for the entire Milwaukee community (youth, teens, adults, and seniors) Aquatics, Dance Classes, Fitness Classes, Leagues, Martial Arts, T’aiChi Ch’uan, Golf Lessons – Indoors, Ping Pong Adult, Tennis Lessons Adult, Badminton, Paralympic Sports, Physical or Visual Impairments, Active Older Adults, Kids, Teens, Indoor/Outdoor Family Programs Milwaukee Recreation

9. www.metromilwaukee.org/liveandplay/ Sports and Recreation • Bike Federation of Wisconsin • Billiard Congress of Wisconsin • Downhillers Ski Club of Milwaukee • Ice Skating (Year Round) -- The Pettit National Ice Center • The Pettit Center (500 S. 84th St., next to the State Fair Park) doesn't require a membership. It's just three bucks to run on the city's largest indoor running track (about 3-1/4 laps to a mile). • Milwaukee Curling Club • Milwaukee Hurling Club • Milwaukee Ski Club • Nordic Ski Club of Milwaukee • Ozaukee Interurban Trail • Rock Climbing

10. www.milwaukeesocialclub.com/ MSC offers many different coed sports leagues including Touch Football, Volleyball, Soccer, Basketball, Ultimate Frisbee, Softball, and Floor Hockey. MSC also plans lots of other fun events such as Brewers tailgates. Sports League Main Page: www.milwaukeesocialclub.com/sports.asp Milwaukee Social Club

11. Milwaukee Adventure Boot Camp www.milwaukeebootcamp.com • Milwaukee Adventure Boot Camp (MABC) is is a four week outdoor/indoor fitness program that offers fitness instruction, nutritional counseling and motivational training - packed with fun and energizing activities designed to help you reach your fitness goals

12. Jazzercisewww.jazzercise.com/ • Jazzercise is a 60-minute group fitness class combining cardio, strength, and stretch moves for a total body workout. We’ve taken moves from hip-hop, yoga, Pilates, jazz dance, kickboxing, and resistance training and bundled them into one hour. All ages, levels, and sizes welcome. • Locations: • BROOKFIELD: ST JOHN'S LUTHERAN CHURCH, CHRIST THE LORD LUTHERAN CHURCH • FRANKLIN: ROBINWOOD SCHOOL • GERMANTOWN JAZZERCISE - INSIDE THE BOUNCE INN • GLENDALE:: GOOD HOPE SCHOOL • HALES CORNERS: HALES CORNERS LUTHERAN CHURCH • HARTLAND: LAKE COUNTRY DANCE SPORT • MENOMONEE FALLS: GOOD SHEPHERD CATHOLIC CHURCH, AQUINAS ACADEMY • MERTON : ST. JOHN'S UNITED CHURCH OF CHRIST • MUSKEGO: MUSKEGO JAZZERCISE CENTER • NEW BERLIN: FIRST CHURCH OF THE NAZARENE EFT (Electronic Funds Transfer) $35OAK CREEK: OAK CREEK JAZZERCISE CENTER • PEWAUKEE : QUEEN OF APOSTLES SCHOOL - ALBERTE BUILDING, HORIZON SCHOOL • RACINE: RACINE JAZZERCISE CENTER, TRINITY UNITED METHODIST • SOUTH MILWAUKEE UNITED METHODIST CHURCH • SUSSEX/PEWAUKEE: SHEPHERD OF THE HILLS LUTHERAN CHURCH • WAUKESHA: 1ST CONGREGATIONAL CHURCH • WAUWATOSA: CALVARY MEMORIAL CHURCH Approx. Fees: Month Pass $35Joining Fee $25Childcare $2/child

13. Postpartum Training Programs www.fitnessadvantagetrainer.com/ourtrainingprograms.html Locations • Brookfield Destination Maternity Studio • Sprout Maternity and Children's Boutique320 E. Buffalo Street #102 Classes • Mommy & Me Yoga (New moms and babies 3 - 8 months.) • Pre & Post PiYo (combines Yoga Poses with Pilates mat exercises to build CORE strength and enhance agility/balance. ) • Pre & Post Yoga & Relaxation       • Prenatal Belly Dancing & Postnatal Belly Dance • Baby Yoga (This class is designed for new parents and their babies, birth to three months) • Strong Mamas Stroller Fitness Class • Locations: • (Doctor's Park/Bayshore Mall)   • (Hoyt Park/Babies R US)

14. In - Home • Exercise Videos • Collage Videos: on-line fitness video previews, descriptions by certified instructors, hundreds of exercise video search options • www.collagevideo.com/ • Selecting and Effectively Using Home Equipment • Elliptical Trainer, Free Weights, Heart Rate Monitors, Home Treadmill, Home Weights, Medicine Balls, Pedometers, Rowing Machine, Rubber Band Resistance Exercise, Running Shoes, Stability Balls, Stair Stepper, Stationary Bicycle • www.acsm.org/Content/NavigationMenu/News/Othermedia/Brochures/Health_and_Fitness_.htm • Wii Fit • http://wiifit.com/ • ACE Exercise Library • www.acefitness.org/exerciselibrary/default.aspx • At-Home No Equipment Workout • www.acefitness.org/workouts/13/

15. Offering Many Ways to “Be Fit” During the Winter Months www.marquette.edu/recsports

16. Helfaer Rec Center Information Regular Building Hours Monday – Friday: 7am – 10pm Saturday – Sunday: 10am – 10pm Pool Hours: Monday - Friday (Early Bird): 7:00am - 8:30am Monday/Wednesday/Friday: 11:00am - 1:30pm, 4:00pm - 6:30pm Tuesday and Thursday: 11:00am - 1:30pm, 3:00pm - 6:30pm Saturday and Sunday: 1:00pm - 5:00pm Featuring: * 6 Fully air-conditioned tennis courts * 2 Cardio courts, 1 Racquetball court * A 25 yard swimming pool with one and three meter diving boards * 5 Multipurpose Courts (Basketball, Volleyball, Soccer, Badminton) * A Fitness Assessment Center * 2 Men's locker room areas, 2 Women's locker room areas * 2 Group fitness room * A Weight room * 2 Outdoor Sand Volleyball Courts

17. Rec Plex Information • Regular Building Hours • Monday – Thursday: 5:45am - 9:00pm • Friday: 5:45am - 8:00pm • Saturday: 8:00am - 5:00pm • Sunday: 10:00am - 4:00pm • Pool Hours: • Monday – Friday: 6:00am - 8:30am, 11:00am - 1:30pm, 3:00pm - 7:00pm Saturday and Sunday: 12:00pm - 4:00pm Featuring: * A Suspended jogging track * A 25-yard lap swimming pool * 2 Gymnasiums * A Group fitness/yoga room * A Free weight room * A Fitness Center * 2 Men's locker room areas, 2 Women's locker room areas * 4 Racquetball courts, 1 Squash court * A Golf Practice area * A Fitness Assessment Center

18. Membership Opportunities Rec Center: • Through Payroll Deduction, you pay $10/month for an individual membership and $14.42/month for family. Rec Plex: • Payroll Deduction members pay $12.50/month for single memberships and $18.83/month for family memberships. • Payroll Deduction Forms can be found online or at either building. ___________________________________________________________________ • Traditional pay-up-front memberships can be purchased at any time at either building. Fees can be found in the Recreational Sports Handbook. • Faculty/Staff/Administrators may also pay a $2 daily fee to use the buildings. • Stop by for a tour. Our staff will show you around and answer any questions that you may have.

19. Fitness Opportunities Free Fitness Assessment Testing, which includes: Nutritional Analysis Body Composition Strength Testing Flexibility Aerobic Capacity Blood Pressure Personal Training Personal training can help you reach your health and fitness goals. Your trainer will develop a personalized program that is perfect for you and will support you with expert knowledge, coaching and motivation to help you look, feel and live better. Massage TherapyIn our fast paced, stress-filled society, massage is the perfect antidote to relax your body, calm your mind and soothe your soul. Massage Therapy is offered at the Rec Plex for highly competitive pricing.

20. Fitness Opportunities Group Fitness Classes: A variety of instructional programs are offered at both recreation facilities during the semester. Classes Offered Include: Zumba Pilates Powerkick Spinning Total Body Workout Cardio Attack Cardio Party Get Ripped Pump Aerobics Hip Hop Dance Boot Camp Come on and Dance Hot Hula Body Sculpt Tone it Up Morning Wake Up Call Jam Hot Lunch Yoga Just Dance Dance Aerobics

21. Thank You!