Have you started your end of the year check list?
What list am I talking about?
1. Should I get Disney +?
2. Did I get my Christmas cards out before December 25th?
3. I’ve moved and have a new address, I changed my email, I have a new credit card with a new expiration date or the one I’m using has a new expiration date, I have a new phone number.
4. The big question… I need to join a place with people that care about my health and Fitness and have Tennis, Racquetball, Pickle ball, amazing classes, massage and a fitness center where I can achieve all my fitness and nutritional goals, where do I find this?
. . . I can help you with these questions!
Yes, of course you need Disney in your life!! People always enjoy a Christmas/ New Year’s card.
Our end of the year check list at the WRAC is to provide our members with a place where people care about your health and Fitness. We have Tennis, Racquetball, Pickleball, swim instruction, amazing classes, Certified instructors, kids club, massage, Personal Trainers, and a fitness center where we can help you achieve all your fitness and nutritional goals. Did I mention our deli where our staff makes amazing smoothies, while you purchase Christmas presents in our pro shop!
We at the WRAC would be happy to help you complete your list. If you have questions or would like a tour of our facility, Please, contact our Membership Coordinator, Emma Bush. If you would like to secure and update your information. Please contact us today @ (509) 662-3544.
From Tammy Donaghy, Accounting Director and The WRAC Staff
Where we play every day!
Massages are a great way to relax. They are particularly enjoyable and beneficial after a good workout.
Improved Flexibility: A post workout massage helps your muscles release tension and helps them get back to their normal state. This can lead to improved flexibility.
Muscle Recovery: Receiving a massage right after your workout can also help your muscles in the recovery process. A massage improves the circulation of fluids in your body which allows nutrients and oxygen to reach your muscles and tissues better.
Pain Relief: Tight muscles can eventually lead to pain in different parts of your body. For instance, if your glutes, quads and hamstrings are always tight then chances are you will develop sore hips and knees. A post workout massage can decrease the soreness of your muscles after your workout.
Increased Range Of Motion: When your muscles tighten from exercise, joint range of motion becomes lessened. Stretching or receiving a post workout massage can help unlock your muscles so your original range of motion is restored which allows you to perform your exercises more efficiently.
Make an appointment TODAY!
Teaching at the WRAC, I am often asked for advice on an effective training/exercise program. So, if you are one that wants to have a zest for life and eat and sleep better, let’s get started! Following are exercise parameters for improving strength, VO2 max, co-ordination and endurance.
Frequency is the foundation of a successful and rewarding fitness plan. For purposes of this missive, we are all specifically cleared medically for exacting exercise sessions. Thirty minutes every day is a great maintenance schedule. Sixty minutes every day is a fine program for achieving new levels of performance. Exercising 120-150 minutes per day is a good regimen for a competitive athlete. Big, big bulletin here… when it doubt…rest!!!
Strength advancements are best attained through rotational weight training. Day 1 target legs, next day arms, next day core. Resistance equals exhaustion at 12 repetitions performed with rigorous attention to detail. Choose 3 exercises and consider that one set. Complete 3 to 5 sets. Change exercises weekly.
For VO2 max enhancement you need intensity and speed. Any exercise utilizing “big levers” (arms and legs) is perfect. There should be 20 – 50 repetitions with 15 to 45 second explosive durations. An example is jumping jacks with straight arms. Vary exercise choices daily.
For co-ordination you want eye to hand (or leg) games. Improvements are best realized through novelty. As an example, 15 minutes of pickleball, next time basketball, next time dance, next time rock climbing, next time roller skating.
Endurance improvement programs are tricky because of the seductive lure of long hours or many miles. While there are a myriad of benefits in prolonged sessions, there is a near certainty of injury. Anecdotally, Gerry Lindgren’s running 300 miles weekly. Jim Ryan sprinting 50 times 400-meters and Mary Decker’s phenomenal mile repeats are the stuff of legends and deservedly so. However, today’s best science shows an hour session results in 80%+ results compared to a three-hour session with 70% fewer injuries. Plan on an hour at 80% or more of your maximum heart rate. Variety is instrumental. Run one time, row one time, bike one time, swim one time, etc. The results will astonish you!
Most importantly, seek counsel from the experts on staff at the WRAC. The experience and knowledge of our instructors ensures a broad spectrum of coaching inputs.
Cheers, Dave Wilson, Coaching champions for 48 years
On behalf of WRAC Management and the Board of Directors, I would like to thank all of you who took the time to complete the recent online survey. Over 200 members responded and we are encouraged by the results. Fifty-seven percent gave the highest rating of 10, with 86% recording a rating of 8 or higher. This one question survey asking if you would recommend to a friend, is a performance measure used by many companies to determine the loyalty that exists between the organization and its clients. The rating percentages are used to calculate what is called the “Net Promoter Score”. The WRAC scored 68.5 which puts it in the “excellent” category, just 1.5 points below the highest category of “world-class”. As positive as this outcome is, probably more important are the comments made by our members that confirm what the Board considers to be the WRAC’s primary strengths and assets. Those things that members find most appealing are categorized and summarized below from the many positive comments made:
The environment The word “friendly” was used forty-one times in describing the WRAC. Member comments included, “fun to go to, family friendly, welcoming, low key, uncrowded, unpretentious, somewhat quiet, and a casual gym experience”. The WRAC was referred to as a wonderful community to be a part of, and a great place to exercise and make new friends. Some expressed appreciation for the social aspects, the opportunities to interact with members and connect with like-minded people, people who appreciate fitness. One member stated, “Before joining, I tried a couple of other fitness establishments but they were cold and uninviting. I did not have that feeling here…I felt at home.” Another compared the WRAC to other facilities by simply stating, “It’s a club not a gym”.
The facilities Many members expressed appreciation for the quality of the various facilities, and the large number and variety of fitness options for all ages, fitness levels and interests. One noted that the WRAC offers so much more than the usual weight training and exercise machines that other facilities provide. Others praised the organized competition, wide selection and varied challenges of fitness classes, remodeled fitness center, availability of childcare, overall cleanliness of the facility, accommodating hours of operation, and easy access to the hiking trails. A tennis player noted that the combination of quality and availability of courts, scheduling options, professional staff, and cost to play tennis, probably doesn’t get much better.
The staff The staff was complimented by several members noting that they make you feel welcome, are responsive to member requests and willing to help, and communicate well with the members. The instruction leaders were described as inspiring, cheerful, helpful and knowledgeable. One referred to the yoga teachers as the best in the valley. There were also some non-positive, but mostly constructive, comments expressed. These included concerns about accommodating pickleball, tennis court lighting and heating/air conditioning, the need for more things for children to do, and the cost of membership; although the cost was appreciated by some with such comments as, “the best value around for about $2 per day (fitness), and “they’re not trying to nickel and dime you with add-on expenses”.
Having been a Board member for over six years, I have grown to appreciate how challenging it is to run a multifaceted recreational facility in a rural area, while keeping it updated and staying in the black. Our very lean staff works hard to provide our members with a rewarding exercise experience in a pleasant environment. The survey results demonstrate that you appreciate the efforts being made, and for that we are grateful.
- Alan Patterson, WRAC Board of Directors Past President
Q & A with Tony -
How long have you been a WRAC member?
I started in April of 2017, right after moving back to Wenatchee.
What was your main reason for joining the club?
I needed to find a gym and I knew a couple of people who worked at The WRAC. Plus my dad is a member and its only a few minutes from my house and on my way to work.
What is your favorite part of the facility to utilize?
The free weights/lifting area. Although I enjoy cycling class with Tony and A.J..
How long ago did you begin your fitness journey & what is your main goal?
I played sports in high school and have been interested in fitness all of my life - I even job shadowed a personal trainer at The WRAC my senior year. But I really committed to changing my lifestyle on New Years Day this year. I looked in the mirror and didn't like what I saw. So I committed myself to changing what I ate & consistently going to workout. My main goal was to get to 193 lbs, which was my high school wight.
What has been the hardest part of your journey? Most rewarding?
The hardest part has been changing my eating habits. I was an athlete in high school and was able to eat whatever and my eating habits never changed, so it took me awhile to adjust to not eating fast food and cutting out the junk food. The most rewarding part has probably been needing to buy new work and workout clothes. The old stuff doesn't fit!
Describe how you feel (overall) NOW compared to how you felt when you first started on your fitness journey.
Faster, lighter. Its difficult to describe beyond just saying, better. But I do feel a lot better...I am proud of what I have accomplished thus far, but I am not done yet.
Free weights or Cardio?
Is it a cop out to say both? I enjoy lifting but its hard to beat going on a run and watching the sunset.
Leg day or Arm day?
LEG DAY!! I really enjoy lifting heavy things so squats and dead-lifts appeal to me.
Outside of working out at The WRAC, what do you enjoy doing for fun?
Well I am an Assistant Golf Professional so I enjoy golfing, but my favorite activity has to be basketball.
CAUTION: Highly Classified Information below!
BEWARE! Your opponents will want you drug-tested because you’re about to play so well if you follow some friendly advice. Have I got your attention? Good.
Often, at any level, the serve can be your biggest weapon or your biggest weakness. Go back a few years to when Djokovic would make consistent QF/SF rounds but double faulted too often to begin his championship-winning streak.
Wimbledon finalist Tim Henman says, “Removing gluten from your diet and the doubts from your head is all well and good, but if you have a fault with your serve, your technique will tend to let you down at key moments. He was serving a lot of double faults, and if that starts creeping into your game, it affects everything.”
To understand the importance of the service, you only have to go back a month to Kevin Anderson vs Rodger Federer at Wimbledon in the fifth set. Anderson's serve was unbreakable and won him the match. Even though most of us aren’t 6’8” Goliaths serving down 130 mph rockets on a grass court (which only speeds up the ball), we can all learn some valuable insights to help us hold serve more consistently and help ourselves maintain control of the point.
Furthermore, Lleyton Hewitt is a famous example the year after he’d won Wimbledon. The Old England Club schedules the previous year’s tournament winner to “open” the tournament with his match. This year, however, Hewitt – an absolute beast on grass himself – drew one of the nastiest guys to play, Croatian; Ivo Karlovic. Karlovic isn’t really considered one of the greats for tour-level play in general but possesses a height of 6’11” and held the record for the fastest serve at 156 mph. Over his career Karlovic hit 12,936 aces! Only one of four players to ever surpass 10,000 aces in a tennis career. As you guessed, Hewitt lost. The serve is a great weapon that allows a player to gain “free” points or gives them an easy ball to put away or control a point.
Finally, Roger himself can bomb a 143 mph serve (that’s his fastest recorded) but does he? Not always. One of the most underrated servers; Federer uses his serve to keep his opponent guessing and help set up to control a point. A good server is not predictable – they mix up their service with slice, topspin (or ‘kick’), speed and placement.
Maintaining “control” of a point should be your goal at any level. If you’re only just learning to play and consistency is an issue, focus on simply making more balls in the court and let them “beat” you… aka hit winners. Tennis is hard enough, do your best to make your opponent earn the points and not beat yourself J. If you’re more advanced, the idea becomes making your opponent uncomfortable running to balls or getting them off balance so they cannot hurt you with a faster and heavier ball. If you control the point, you hurt them. If you like running, hit them a pancake serve and enjoy your day at the marathon.
All this control starts with the serve.
You could argue Andre Agassi never had an amazing serve but focused all his efforts onto his returns to help himself get into the point straight away. This is the same idea: Control the point. Agassi is arguably in the conversation for one of the best returns to ever play the game of tennis, so begin your journey on building the point hitting that fast serve where you control the whole shot – don’t play reactive tennis trying to hit that fast serve back to get in control… it’s a lot harder.
Okay, I have to make a point of highlighting the importance of the service because it’s what will dictate the rest of your play and oftentimes the match… and what I’m about to suggest to improving your own serve is rather tedious, boring, but necessary – and yes, I’ve done them all a zillion times, as has anyone who ever had a consistent - aka good - serve.
Placement over power. Work at 70% power to build technique and understanding with your coach. Hit the ball where you need to first, then back it up with power. As my juniors often hear me say, “you get nothing for the fastest double fault.”
Ball toss. What are the two most important parts of your serve? The ball toss and the contact. One directly affects the result of the other. Don’t believe me? Toss your ball to our indoor roof and try to hit it…. I’ll wait. This drill is one of the most taught drills in tennis worldwide, but it has three major parts which are often overlooked:
1. Line up your racket with the handle lying on the baseline so the strings are on the ground, inside the court. The racket serves as a reference to where/how far you want to toss the ball. You can do this drill at home or wherever you like, just take the example correctly from the court to wherever you want to practice.
2. When we serve, we line ourselves up side-on to the net. Don’t get caught standing front-on to your racket here because it’s more “comfortable.” If you’re right-handed, you will stand behind the baseline with your left foot forward and the racket slightly to your right. If you’re lefty, the opposite applies. How you position yourself relative to your racket is very important. Don’t practice the wrong movement patterns just because you lined yourself up front-on or too far away from your racket. In general aim to have about 1-2 inches between your front toe and racket handle.
3. When you toss, you want to toss up at least as high as you can reach with your racket. Any lower and you’ll be losing your height advantage to hit a harder, more consistent serve over the net. You want to be comfortable holding the ball in your fingers, more than in the palm of your hand where the ball tends to roll out of your hand rather than be “placed” up there. Open your fingers like a flower in the morning when you toss to eliminate any spin on the ball and be more consistent with your toss.
One tip that always helps my students – and what helps make your serve look graceful – is to relax your tossing arm, and begin the toss at your front thigh (or pocket). This starting point helps reduce the need for any jerky acceleration in the toss and thus creates a more consistent toss.
Bonus round: Finally, shout out to Ben Borden, a student of mine who was trying so hard to learn a kick serve with no success. I told him to go hit 40 serves in but serving on his knees. A day later, he shows me a genuinely good bouncing-off-to-the-side kick serve! You might want to try it with your knees on a towel or something soft, but serving on your knees will do wonders for your serve action, ball toss, and balance in helping your serve because you can’t compensate with your body, the toss must be good or your result suffers. Jennifer Capriati’s father used to make her toss the ball onto her racket 50 times every time she practiced her serve when she was a developing player. The rest is history. Build your serve, build confidence in setting up points, build your record and build your legacy one toss at a time.
Kay Dougan (better known around the club as Ms Kay), is one of our terrific Kids Club Providers! She has been apart of the WRAC team since August of 2015. Ms Kay has spent the last 3 years looking after, caring for & teaching our kids club kiddos with unconditional love and patience!
Here are just a few of the many words Ms Kay's team members used to describe her:
A Free Spirit
Q & A with Ms Kay -
What drove you to apply for your position working here in the Kids Club?
I retired after 38 years of teaching but wanted something part-time working with children!
What are 3 words you would use to describe your job?
Privileged, Blessed & Creative
What is your favorite part, or what do you enjoy most, about working at The WRAC?
The children, their families & the people I work with - they are incredibly nice with a 'Can Do' Spirit!
What are 3 words you would use to describe yourself to someone?
Fun, Humorous & Approachable
Outside of work, what do you enjoy doing for fun?
Visiting & caring for elderly & my grand-kids, anything with my 3 dogs, going to Renaissance Fairs & playing around with new recipes!
If you could travel to anywhere in the world for an extended vacation. where would you go and why?
Israel...because I've never been! I'd enjoy seeing all of the Ancient Biblical sites, the culture & the food!
Did you know one in five people over the age of 65 are at risk of falling? Avoid this drama with stronger bones, good posture, and stronger muscles!
For this month’s article I want to highlight the importance of strength training. Many athletes, recreational or otherwise, incorporate some variance into their training protocols. A balanced program is essential to stay injury-free and healthy for ongoing success in your endeavors, however, a good strength base is a key foundation to improve performance from a wide range of activities.
Yoga and swimming, for example, need a strong core to allow support to hold a streamline position. Tennis, squash, and racquetball require you to move thoroughly and get lower to the ground if you are to be consistent. This technical requirement means we must focus on some level of leg strength along with core strength to play better.
If you’ve ever taken a tennis lesson with me, you might have heard the idea of playing, “with a bucket of water on your head.” This idea of not letting the water tip out helps you maintain balance, keeping your core ‘straight’ or upright while you move to load up your legs by getting low. This theory applies to everyone if you want to play better tennis.
To achieve this strength, you should incorporate some strength training into your regimen.
Using either bodyweight, machines, or free weights depending on your experience and fitness level, aim to be able to hold a seated position for 30 seconds. Work with weights to develop this base strength through squats, lunges and step-ups onto a raised platform. With those three exercises you are on your way to not only being stronger but having healthier bones. You will be able to get down to lower balls and be fighting the bone degenerative disease, osteoporosis, at the same time. After just one month of training, most players don’t notice the effort it once took to support themselves and movement occurs more naturally.
Talk to us in the weight room and we’ll show you how to build your strength safely!
M.S., C.S.C.S, C-EP WRAC Head Tennis Pro
...those annoying things that keep you from doing what you want!
I thought it fitting this month that I write on the topic of staying healthy. I recently suffered a broken bone from a snowboarding accident... before I go any further, I want to say a big thank you to all the WRAC members who showed their support and love over this recent time…you guys are truly amazing and I’m glad that in just the few months I’ve arrived in Wenatchee that it could feel like a second (or third?) home!
Some solace I take away from being injured on the snow is the fact that it did not occur on the tennis court (my other home!). While I might need to work on my snowboarding accuracy through the trees, I have been relatively injury free for someone having played tennis for 24 years and having attained a professional level. Now, the more we train for whatever sport or event, the more our bodies become tired and develop asymmetry. Your body is forced to compensate in other areas when you complete repetitive movements. This compensation is the “wow” moment if you have ever visited an osteopath – or taken a massage at our club – and find that the source of our pain or injury stemmed from something anatomically distant from that pain!
So what can we do to prevent muscle imbalances, keep good posture, and keep building on our goals?
Well, the secret lies in a good training program. For a tennis player, they are right or left side dominant depending on their play. Even a more evenly balanced movement like a squat in weightlifting shows that our bodies can favor one side. This favoring is particularly true with respect to prior injuries as many athletes look to avoid the weaker side and thus can create more problems in the long run of their training stemming from these imbalances.
1. Warm up. Often the most overlooked element of any training program by most novice athletes. During a warm up, your muscles are not ready to rapidly move and extend to their maximum so easing your body into your training is a huge advantage for those who can be patient for 5-20 minutes – yes they can go for that long! Note: A warm down is a great idea also post-training. Tip: Before training, do dynamic stretching – this means movement. Move your body with light jogging, twisting, extending movements that are not a static stretch and hold. These stretch and hold movements should be utilized at the END of your workout.
2. Ice is your friend. If your shoulder hurts from repetitive movement like serving in tennis, ice will help reduce the inflammation in your muscles and decrease pain. If you can’t bare the pain, get a lesson from me and I’ll fix your technique! …if you can’t take off a few weeks/months to fully recover from overuse, ice will really help that dull aching pain and keep you in the game.
3. Get mobile! Training for a wide range of motion and testing for muscle constraints helps your body stay in good form. You can simply add some slow strength and flexibility exercises to your program and see yourself be able to continue your hard work despite maybe not “feeling” better, you’ll see how you can stay injury free. A basic example would be don’t only train your chest… train your back evenly as well.
4. Massage. If any of you have been fortunate enough to experience sports massage, you already know the benefits the sometimes painful (but good!) experience brings. When you train, your muscles tighten up and tangle into knots. This tightness is the body way of telling you you’re doing too much and it wants a break. Athletes often use massage to help those muscles relax and release tension as to function more evenly or as desired by the body. Overall, if you put in the work to stay healthy you only allow yourself the best chance to stay in the game! We can’t avoid some injuries but we can control our preparedness. Good luck and stay healthy!
The article below is from Balanced Habits nutrition program "Seven ways you can reduce your daily sugar consumption starting today" is a quick summary of ways to cut down sugar that we may not be aware of in our daily consumption of food. It's a good start to lowering your overall intake along with other healthy habits. Enjoy!
Seven ways you can reduce your daily sugar consumption starting today.
Weight gain...Heart Disease...High Blood Pressure...Diabetes...Cavities.
These are just some of the consequences of consuming too much sugar. Here are seven things you can start doing immediately that will help you fall within the recommended daily sugar consumption guidelines...
1. If you eat yogurt, switch to plain yogurt - There are two categories of sugar you need to be mindful of if you're looking to cut down on your sugar intake: 1) Naturally occurring sugar and 2) Added sugar. Naturally occurring sugar, of course, is the best. Naturally occurring sugar is found in fruits, vegetables, milk and plain yogurt. So not only does plain yogurt have less sugar, but because the sugar it contains occurs naturally you don't have to include it in your daily sugar intake count. If you have some doubt whether the sugar in the yogurt you're eating is plain and contains naturally occurring sugar, look at the ingredients. If it contains any of the ingredients listed in #8 below, then the sugar it contains is "added sugar" and should only be eaten if it keeps you within your recommended daily sugar allotment.
2. Avoid artificial sweeteners and products that contain them - One of the conclusions found in a 2010 study published in the Yale Journal of Biology and Medicine was that "because they are sweet, [artificial sweeteners] encourage sugar craving and sugar dependence." For anyone serious about reducing their sugar intake this is not a good thing. Turns out our brains don’t know the difference and keep the sweet craving alive!
3. Eat plenty of fruits and vegetables - This is a no-brainer. Fruits and vegetables contain naturally occurring sugar which you don't have to count towards your recommended daily sugar intake total. What's more, naturally occurring sugar is basically "self-regulating" because while it's easy to eat a whole bag of candy, you can only eat so many apples and oranges each day until you decide that you've had enough.
4. Only drink water - Ok, only drinking water might be difficult, but instead of reaching for an orange juice, soda, energy drink, or fruit drink (which are all packed with sugar), reach for a water. It's the healthiest liquid on earth. In addition to containing no sugar, it's great for weight loss, will give your skin a healthy glow and, among other things, it will quickly restore your energy level should you become de-hydrated. Regarding flavored water...while some flavored water is high in sugar there are some brands that don't list any sugar on their label. Chances are that means it's chocked full of artificial ingredients, food colorings, corn syrup and so on. So either way, going with regular old water still makes the most sense. Balanced Habits 2017 All Rights Reserved
5. Cut down on processed food - A Time Magazine story from May 2015, talks about a study that for the purpose of their analysis separated processed foods into four categories: Minimally processed Basic processed Moderately processed Highly processed While we love processed foods for their convenience, they are also known to be high in sugar. The takeaway here is that the less food you eat that has a nutrition label attached to it, the better it is for you and your family's health. The rule of clean eating?
6. Cut down on "white food" - The term "white food" generally refers to food that has been refined or processed. Examples of white food are flour, rice, pasta, cereal and simple sugars. In the digestive process, sugar and starches are turned into sugars. (There are three types of carbohydrates: sugar, starch, and fiber.) What happens when you eat too many refined carbs? Obesity, heart disease, diabetes and so on. Hint: Squishy vs. Rough carbs
7. Read the nutrition labels - Check the amount of sugar per serving level on every processed food item you buy. Often the servings sizes listed are smaller than what you might consider a serving size. It's critical that you work out the sugar level a food contains for your typical serving size.
The physical health benefits of getting your daily sugar intake within the recommended level are indisputable. But there are other reasons to get your sugar consumption under control. You'll have a sense of accomplishment and be a good role model for other people in your life. Plus studies have shown over consumption of sugar may lead to an increased risk of depression and anxiety. It all adds up to this...
To live a healthy, long and enjoyable life you need to stay within the daily recommended level of sugar consumption.