Elite Outdoor Fitness Facilities: Mequon & Brookfield

Adventure course, obstacle course, boot camp, TRX rack, outdoor fitness structures, outdoor training facility, whatever you want to call it, we are excited to be able to offer such facilities to our members on BOTH sides of town! Many of you have been following our progress as we build our new outdoor fitness facility at our Mequon location, however not all of you seem to know that we have an existing functional training space and structure at our West Brookfield location. Check out photos of both facilities below!

Elite Sports Club-Mequon Outdoor Fitness Facility:

Elite Sports Club-West Brookfield Outdoor Fitness Facility:

Many of our small group training programs and personal trainers take advantage of each of these spaces when the weather permits. Check out our fitness calendar for current small group training programs. Interested in the outdoor facilities, but not sure where to start? Let us set you up with a trainer and a fitness plan!

Have you used the outdoor training facility at either club? What are your favorite exercises to do using the outdoor structures? Tell us in the comments!

Keeping Up Your Fitness Routine Through Pregnancy

By Jen Bauman, Elite Sports Club-Brookfield Group Exercise Director, ACE-certified Personal Trainer, Prenatal/Postpartum Exercise Certification

You have all heard of those women who talk about how they absolutely LOVED being pregnant. Well I have to say, I am one of them. I felt great throughout my entire nine months. I truly believe that the reason I felt so good, was that I kept up with my regular workouts. Now before I go any further, one thing I will say is that you must check with your doctor to make sure working out is okay for you as an individual. Every body and every pregnancy is different.

One of the first things I noticed was the fatigue. My heart rate was higher and it took much more out of me to perform my pre-pregnancy routine. I continued with my normal workouts but realized that I would have to slow down a bit to allow my body to take in enough oxygen for both the baby and myself. I also added a small snack before my workouts. I loved my banana, yogurt, and granola parfait that I’d whip up about 30 minutes before exercise. (As a general rule, 300 additional calories are needed per day during pregnancy.) Other than having to modify my intensity, I initially was able to continue with my cardio and strength workouts as I had pre-pregnancy.

pregnant woman on treadmillAs my pregnancy progressed, however, I did make several adjustments to my workouts. For cardio, I taught regular kickboxing and step classes, both of which I was able to continue. Nonetheless, my movements overall became smaller. Joints become more flexible during pregnancy so it is important to be aware of the range of motion you are taking your body through. I do remember around 8 ½ months feeling really light-headed after one of my step classes. This was my body telling me to stop what I was doing–always listen to what your body is telling you. From that point on, I replaced my step workouts with a walk on the treadmill.

Pregnant woman exercising with kettlebellFor my strength training workouts, it was really just a matter of adjusting my weights. As my belly got bigger, my weights got smaller. I continued to work all areas of the body, concentrating on my back to keep my posture strong. Standing for a prolonged period of time is not recommended, so I used a stability ball to sit on and perform rows, shoulder presses, bicep curls, and overhead triceps extensions. If I was standing, I would make sure to maintain a wide stance, with my toes turned out. This provided a good base for stability. I also avoided lying flat on my back because it can decrease blood flow to the uterus. One option I used was lying on an exercise step with two risers on one end to provide an incline that was comfortable.

I have heard many women say they avoided working their abs entirely during pregnancy. I believe this is one of the most important areas to concentrate on. You can’t exactly perform bicycles until you’re exhausted, but you can work your core in other ways. I often used the stability ball to do slow, small crunches or did planks on my knees. Just this little isometric contraction is a great way to keep your abs tight and strong. However, avoid excessive oblique work, it can cause strain on the lower back.

These are just some of the concepts that helped me during my pregnancy. I can’t say that it helped me through the horrible, painful back labor I had, but I absolutely believe it helped keep my weight gain under control. It also allowed me a quicker return to my normal routine after giving birth. I plan on doing it all again with the next one!

Do you need help determining which exercises you should do while pregnant? Our certified personal trainers can help you set up a personalized plan! When you are in a group exercise class, you can also ask the instructor to for modifications.

What were your (or your significant others’) favorite ways to exercise while pregnant? Did you find that you had to temporarily give up certain workouts? Tell us in the comments!

Personal Training and the “I Can’t Afford It” Excuse

Personal Training sessions can be more affordable than you think! Plus the cost is worth the immediate as well as the future benefits!

Think about the last time you or someone you know had an injury. How much did you spend on doctor visits or physical therapy to get back to your regular health? What if instead of looking at the cost of healthcare, you looked at how much it costs to PREVENT those injuries from ever happening? Personal Training is a way that you could pay to prevent those injuries and avoid all the hassle and inconvenience.

Personal Training Session

Personal training not only makes you strong to prevent future injury but professional supervision can ensure that you are completing the exercises correctly. We have heard multiple times about people performing a squat incorrectly or with too much weight, and they end up with knee and hamstring injuries. A knowledgeable trainer will create programs that are tailored specifically for one individual, because everyone’s bodies and goals are different. In addition, eating healthy in combination with training can help prevent many illnesses, including heart disease, one of the leading causes of death in America.

The bottom line–when you spend your money try asking yourself: How is this item or service going to benefit me now and in the future?

You might be saying to yourself “I can’t afford a personal trainer,” but making only a few lifestyle changes can help you to afford these services. First, you should create a budget based on how much training you want to receive. Most people meet with a trainer at least once a week although you could opt for bi-weekly or even just monthly meetings. You could also opt for semi-private or group training which can save you a significant amount of money (and offers a much more social atmosphere).

Example: Let’s say you go out Friday nights for dinner at a nice restaurant and a few cocktails, staying in one week per month could easily save you about 60 dollars–and many calories! That’s a personal training session right there!

Making simple lifestyle changes can not only help you save money, but also help you improve your health and prevent expensive medical bills in the future.

Get started with personal training today! Or check out our fitness schedule for small group training options!

Have you ever injured yourself exercising? Could that injury have been prevented with proper form & instruction? Tell us in the comments!

Take Your Workout Into the Great Outdoors

By Jason Liegl, Elite Sports Club-Mequon Personal Trainer

As the weather gets warmer we all like doing more and more activities outdoors. The great thing is that we can get a really good workout in as well without the use of any special equipment.

If you are out for a run or walk, you can add in bodyweight exercises. Squats, lunges, push ups, pull-ups (or arm hangs), jumping jacks or burpees are easy to add. Every time you get to a corner or some other landmark, do your bodyweight exercise.

Park Bench Ab Workout

Another option is using the park. While your kids are playing, you can use the park benches for things like pushups, dips, step-ups, and planks. These will all help you get your exercise in (a great way to squeeze in more activity to reach the suggested guidelines!) Add in a jog from the play area to the bench you are using to incorporate cardio in your strength training.

So, save the gym for your more guided workouts, either with a trainer or in a group exercise class. With just a little creativity, you can get a great workout in while enjoying the great summer weather we wait for all winter! (And make sure you are staying properly hydrated in the heat & sun!)

We understand the value of outdoor workouts at Elite Sports Clubs! That’s why we offer many of our small group training programs outdoors too! Check out Outdoor Boot Camp at our Mequon location, or Train Like a Trainer out of our North Shore location. We also have great set-ups for outdoor yoga utilizing our pool & backyard decks, plus TRX, boot camp, functional, and obstacle course training using our outdoor green space at all of our clubs and specially built structures at our Mequon & West Brookfield clubs.

What is your favorite outdoor workout? How do you utilize park structures for bodyweight exercises? Tell us in the comments!

New Aqua Endurance Program, Strength Training in the Water

By Ryan Holtzman, Elite Sports Club-Brookfield Personal Training Director

Aqua Endurance Training is a revolutionary new form of personal training that allows individuals of all different populations to break through mental barriers and physical limitations. By incorporating many of today’s most proven workout strategies in an aquatic setting, physical limitations are eliminated and real progress can be made. Aqua Endurance Training reduces stress on muscles, bones, tendons, and ligaments, making it possible for many people who simply cannot exercise comfortably on land to achieve personal fitness through water resistance based strength/aerobic exercises. This would include but is not limited to individuals with Arthritic conditions, weight bearing limitations, and pre- and post- surgical requirements.

Top 5 benefits of Aqua Endurance Training:

  • Rapid fat loss and effective toning through water resistance.
  • Ability to increase your exercise work load and burn more calories in less time.
  • Stay cooler, even while exercising hard.
  • Reduce stress on your joints, bones, and muscles.
  • Look forward to your workouts with an ideal combination of fun and effective training!

Types of exercises and equipment used with Aqua Endurance Training:

What our clients have to say about Aqua Endurance Training:

I am a very active person who enjoys working out and going to the gym. Having said that, I am always looking for different ways to sweat and get a good workout in! When I first noticed the Aqua E program, I was intrigued. I had to try it! I was a little reluctant due to the fact that I wasn’t sure of the intensity of the workout, and I wanted to make sure it was worth while. Well, it was. The intensity of the workout completely depends on what your looking to get out of it; in other words it IS for everyone. I love the variety of the exercises, and the way it makes me feel when I am done. I always thought I wasn’t a “water person” but this was great! Ryan is great too! He will put you through an awesome workout where the time flies by!!! I would absolutely recommend it to anyone; all different fitness goals or even any limitations. (Melissa Elgert, trains twice a week)

I work with Ryan Holtzman in Aqua endurance. It is a great program for me. I am 71years old, with arthritic knees. This workout is strength building without the stress on my knees. I also lost 6lbs. mostly around my waist. My blood preassure is 117 over 78. Plus Ryan is a great trainer. (Vaughn Trudell, trains twice a week)

Let us know if you are interested in trying Aqua Endurance training for FREE (currently only available at our Brookfield location). We also offer many water aerobics classes, swim lessons, lap swimming, and other types of aqua personal training; all in our salt water pools.

Do you include water workouts in your fitness routine? Tell us in the comments!