your #1 resource for at home activities during the wrac closure
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​TIPS FROM OUR WRAC PROS
​TO HELP YOU WITH YOUR "AT HOME" ACTIVITIES. 

CLINT SAYS...

​Slowing down the game.  If you find yourself feeling rushed on the Pickleball court, here are some tips for you. First of all, try not to get suckered into a bashing match with your opponents. When you see their paddles go up and above their shoulders, hunker down to make your base solid, ready to block anything near you. Keep your paddle as still as possible.
When you dink, remember to keep it low and short over the net to disable your opponents from being aggressive. Lastly, there's always a third option. Duck! When you see your opponents go for a big finish on the kitchen line, try getting out of the way, you might get lucky as the ball sails long.
- Clint Vidano
 Head Tennis/Pickleball Pro

TONY SAYS...

A good racquetball cross training exercise that you can do for racquetball is jumping rope. 
The benefits of jumping rope are many:
It's a killer cardio workout that improves your coordination, boosts your metabolism and...makes you sweat like crazy.
​
 - Tony Sauceda
​Racquetball Pro

TAMMI SAYS...

​Start scheduling your day. Create an exercise plan to establish a routine and stick to it.
​Dig down deep to find energy to do the workout to generate more energy mentally. It will help you deal with the chaotic times right now!
Be sure to eat.5-9 servings of fruits and vegetables (a rainbow of color variations) to help keep your  immune system strong and healthy!
Send me pictures of your “home gym” or workout equipment and I’ll design a plan for you!
 - Tammi Flynn, tammi@wrac.org
Dietitian/Trainer/Instructor

CHARL SAYS...

Try these tips to play smarter.
If you try to hit the ball faster than your opponent it will only increase your risk. Rather, try to aim slightly higher and achieve better depth. 
If you try to end the point prematurely you will be tempted to take too much risk. Rather try to keep the point going using offense and defense wisely.
 - Charl Grobler, Tennis Director/Pro

ANJA SAYS...

​For Runners or Runners to be, I’d say, stay consistent and to your training routine. You may have to modify (due to lack of gym), but time on your feet is still time on your feet, whether you’re indoors or running/walking loops around your neighborhood! If you’re feeling unmotivated, create a virtual training group with your friends where you have to text updates on your daily workouts and keep each other accountable!

For Massage Clients, use other means to find relaxation! The mind probably needs it more than ever right now. Make a goal to spend 15-30 min a day doing yoga, finding stillness, foam rolling...or even soaking in the bathtub with some Epsom salts!
 - Anja Petterson, Certified Running Coach and Licensed Massage Therapists

​LISA SAYS...
In this crazy new time it is so tempting to focus on all the things we can't do.  Let's try to refocus and remember all the things we CAN do.  Maybe we have more time now to do things we have put off for a long time or maybe we have more time to focus on being better versions of ourselves...(which is hard if you are homeschooling like me...haha) We can make the best of this break in normal life to improve on our self care, fitness, family life and overall wellness. 

This weekend I dusted off my fitbit just to keep track of all my steps.  I think really tapping into whatever fitness tracker you have will help put a little bit of accountability back into your life.  Now is a time to set mini goals.  Set daily step goals, set weekly miles run or biked, set push-up goals whatever it is to keep you motivated.  30 minutes a day is great! Just like before, setting up a schedule for your exercise will keep you in line.  Line up your week: what days are cardio focused, what days are strength? This will help to make sure you maintain a well rounded workout.  We don't want to just run or walk everyday.  Add in a new form of cardio, watch one of Jackie's or Tammi's Tabata videos.  Let you muscles recover a day in between strength sessions, take deep breaths with Dean's videos.  

I LOVE my Myzone, it keeps me on track everyday. If you have a Myzone, we will be sending out a new weekly Myzone challenge,  March madness, or March Sadness as we like to call it changed path this month.  I decided not to make it an elimination challenge, I figured we all had enough things taken away this month.   

Good News: Myzone is doing a global challenge worth $10,000 in prize money!  Look for that as well.  I welcome you to add as many WRAC Myzone members as you can and cheer each other on, "like" their workouts.  Help us all be accountable and feel seen.  Title your workouts or even add pictures help us with exercise ideas.  

Also, remember Burpees, there is always Burpees, it is the single best exercise you can do!  It's great for targeting all muscles, and it's definitely cardio, best part is....All you need is you!

Let me know if there is any video or exercise plan you would like to see posted to our website. There is a ton of info and ideas on the internet and a lot of companies are doing free trials.  Peloton is doing 90 days free for their app. 
 
See the sample 2 week workout I found on Active. com.
(of course modify to your own fitness level)

Take care of you, so you can take care of your family. They need you & we need you! 
See you soon,
Lisa,  Wellness Director

WORKOUTS FOR week 1:

Day 1:
Push ups (10 reps)
Squats (20 reps)
Fwd Lunges (5 reps/each leg)
Plank hold (30 seconds)
rest for 30 and repeat, complete 5 rounds

Day 2:
Warm up for 8-10 minutes with easy movements 
Run of walk for 30 minutes
Cool down and stretch

Day 3:
Squats (20 reps)
Leg raises (10 each leg)
Lateral lunges (10 each leg)
Plank hold (30 seconds)
Rest for 30 seconds, complete 5 rounds

Day 4:
Push ups (60 seconds)
Side plank-right (30 seconds)
Side plank-left (30 seconds)
Incline push-ups (30 seconds)
Decline push ups (30 seconds)
Rest for 30 seconds, complete 4 rounds

---

WORKOUTS FOR week 2:

Day 1:
Jump squats (50 reps)
Sit ups (50 reps)
Push ups (50 reps)
Jump lunges (20 each leg)
Rest
Russian twists (30 seconds)
Mountain climbers (30 seconds) 
Repeat core

Day 2:
Warm up 8-10 minutes with easy moves
400m run 4-8 times
Rest and Cool Down

Day 3:
Box Jumps (5 reps)
Burpees (10 reps)
Sit ups (15 reps)
Squats (20 reps)
Rest and Repeat

Day 4:
Squats (20 reps)
Jump Squats (10 reps)
Forward Lunges (10 reps each leg)
Jump lunges (5 reps each leg)
Rest, complete 6 rounds

​Push ups (60 seconds)
Sit ups (60 seconds)
Rest, complete 2 rounds 

DAVE SAYS...
​TIPS FOR YOUR WORKOUT TO STAY "BIKE" READY

It is a privilege and a joy to share spin class with each of you. This pandemic changes our routines and priorities. It is heartwarming to see our WRAC family on the front lines as we meet this challenge.  An integral part of our response is to be a better person, a better friend and a better citizen.

Our favorite spin bikes are off limits at this time so let's adopt a substitute daily fitness plan.
A morning 30-60 minute aerobic/strength session and an afternoon 30-60 minute yoga/stretching/Pilates/ sport specific session is perfect.

Schedule them at a specific time daily..7-10 days in advance. The morning session involves vigorous and challenging use of our big levers (arms and legs).
Be kind..be smart...and smile often.
See you soon..again many thanks for our times together.
  - Cheers Dave

A typical session:

• 5 minutes of easy warm-up
• 15-40 minutes of 1-3 minutes at 70 percent MHR with 30 second recoveries (? - Can you manage short sentences.)
• 5-10 minutes of 30-90 second 90 plus percent MHR intervals with 30 second recoveries. (?- Can you only blurt out one word gasps.)
• 5 minute easy taper cool down. Climbing short steep hills or stairs is an effective and safe venue. 
• Hydrate continuously.

The afternoon session is typically:

• 5 minute warm-up
• 20-40 minutes of static stretching/ yoga routine/ pilates routine or sport specific session ( at 50 percent MHR) then a 5 minute calming / meditative period.

LIFEFITNESS - FREE DAILY HOME WORKOUTS

CHALLENGE YOURSELF...

NEED A MYZONE BELT?  HERE IS A LINK TO USE YOUR SPECIAL WRAC  DISCOUNT CODE