Fitness 2022

FITNESS 2022 PROGRAM

FITNESS &WELLNESS

Wilmington Country Club is committed to providing the most modern equipment and techniques to help you achieve your goals. Our trainers are on site to assist you with operating our fitness equipment, scheduling a fitness evaluation or individual training session. The Fitness Center is open for you to use whenever you would like. If you are looking for staff assistance, our staff are on site Monday-Friday 7:00-11:00am, 3:30-6:30pm, and on Saturdays and Sundays from 7:00-11:00am. If you have any questions or would like to schedule an appointment with our staff, you can call the Fitness Center at (302) 655-6171 ext. 2113 or email [email protected].

Michelle Kasker Director of Wellness

Corey Ryan Fitness Instructor

Beth Sheehy Yoga Instructor

Krysta Lafferty Fitness Instructor

Mary Harrison Fitness Instructor

DJ Kilson Fitness Instructor

Sydney Zechman Yoga Instructor

Natalia Morales Massage Therapist

Wilmington Country Club offers a variety of group classes including yoga as well as fitness opportunities for kids and teens. With a combination of cardio and fitness machines, free weights, kettle bells and a variety of additional modern fitness equipment, our state-of-the-art center is uniquely designed to address the needs of each member. MASSAGE Relax as our massage therapists take away tension, soothe your muscles and provide you with skilled and caring treatment to meet your specific needs. Massages requires 24hr advanced notice. ELITE PHYSICAL THERAPY Members who are Elite Physical therapy patients have the option of scheduling appointments at the Club. Appointments can be made by contacting Elite Physical Therapy directly (302) 477-1536. FUNCTIONAL NUTRITION COACHING SESSIONS Whether you feel chronically fatigued, are seeking to optimize your sport performance, struggle with weight issues, routinely go on and off diets without success, have inflammation or immune issues, or you are simply trying to optimize your health and vitality through nutrition , functional nutrition coaching can be for you! Get to the ROOT of what’s holding you back and make change. If you want to invest in your health and future well-being, “food is thy medicine.” MOVEMENT COACHING Movement Coaching is great way to have a detailed movement analysis and programming from a Doctor of Physical Therapy to determine if you are moving well or if you need to make changes in your existing program. Dr. Arianne will gladly collaborate with your coach, personal trainer, or instructor to ensure everyone has your best interest in staying pain-free, healthy, and reaching your movement potential. WORKSHOPS For members who are looking to increase one fitness variable (mobility, speed and agility, or flexibility) or for those interested in learning about an exercise system (powerlifting or strongman) and preseason sports conditioning for junior members, our staff offers one to four session workshops to help you meet your fitness and sports performance goals.

FITNESS PROGRAMMING

GROUP EXERCISE Take advantage of over 30 classes per week featuring the latest trends in group fitness. Regardless of age and skill level, there is a program for you. Our weekly schedules include varying Yoga classes, TRX, Boot Camp as well as sport specific classes to get you in great shape. Head to Mindbodyonline.com and check out our Group exercise schedule. Please note you must reserve your space in class on Mind Body ahead of time. Any class with zero participants reserved 3 hours prior to the start time will be cancelled. YOGA Our variety of Yoga classes will help you improve your strength, endurance and flexibility. Get into your body by practicing a repeated sequence of 26 foundational yoga postures, linking the moving of your body with natural rhythm of your breath.

PERSONAL TRAINING There are two elements that make a great personal trainer:

Content and Connectedness. Our nationally certified personal trainers have the content knowledge via academic degrees and multiple certifications. We are available to work with you in 30-, 45-, and 60-minutes sessions, and packages of 5 and 10 sessions are available. We also have the connectedness, having worked with members at least since the move to the new facility. We professionally partner with the rest of the WCC therapy, treatment, nutrition services, movement, yoga, and group exercise staff to provide the best possible exercise program to meet your goals. Members can schedule a personal training session with any of our personal trainers. We have packages available to 30, 45, and 60 minute sessions as well as partner and group rates available. Please email [email protected] for rates and additional questions.

MASSAGE SCHEDULE Tracy and Natalia have set aside available hours each week but request at least twenty four hours advance notice, as they are not on site staff. Some time slots are already filled; other hours may be available.

Tracy Halterman Therapeutic Wednesday:12:30 pm - 7:30 pm Friday: 7:00 am - 6:00 pm

Natalia Morales Therapeutic Open Schedule

JUNIOR FITNESS PROGRAMMING

BEAST BADGE

The Beast Badge is available to junior members age 10 through 15. The Beast Badge is awarded to juniors who have demonstrated proficiency through a series of skill tests covering the fitness area rules and exercise proficiency. These skill tests are administered by the Fitness staff and provide objective levels of proficiency that juniors must meet in order to obtain the Beast Badge. Beast Badge recipients must also have attended a Junior Orientation session.

What are the requirements?

• Must participate in Beast Badge Workshop with WCC Personal Trainer • Must have permission from senior member • Must demonstrate proficiency in the exercise area: All WCC Club rules must be followed at all times

WCC Fitness Center Rules:

• • •

senior member has right of way

machines must be wiped down after use

proper attire at all times

• all equipment may only be used for its intended purpose • all equipment brought out must be returned • excessive noise from music, conversation is not appropriate

Program Design:

Exercise Proficiency must be demonstrated in the following categories.

Warmup (General and dynamic): • Mobility, Stability, and Balance • Foam Rolling

Use of strength equipment • Machines • TRX • Free weights • Bands, tubing, etc.

Use of Cardio Equipment • Treadmills, Bikes, Ellipticals, Rowers, and XC Ski • Metabolic drills with body weight, ladders, cones, mini-hurdles, etc.

Cool Down

If interested, please email [email protected] to set up an appointment or call the Fitness Center at (302) 655-6171 ext. 2113.

GROUP EXERCISE DESCRIPTIONS

TRX FITNESS- Ready to challenge your workouts with high intensity, powerful movements at faster tempos? This class has timed interval sets combined with TRX exercises and cardio moves. 30/30- The invincible match between cardio and strength allows each athlete to work through these workouts at their own pace, while reaching their maximum potential and getting the most results out of their workout. Each class is constructed differently, BUT every class will NOT differ in the general format: Half Strength and Half Conditioning! Participants pick their own weights and sessions are timed so everyone can go at their own comfort level. MAT PILATES- There’s a reason why the elite athletes, entertainers and women and men around the world maintain a regular Pilates practice. The workout helps individuals of all body types to become toned and flexible, and the exercise method helps to re-align the posture and build balanced and healthy body connections for more efficient overall movement. The Pilates mat workout incorporates a classical Pilates sequence with variations and modifications for each body participating. For the ultimate whole-body and mind workout, maintain a weekly Pilates practice. VINYASA FLOW- Vinyasa flow yoga is a dynamic practice rooted in Ashtanga yoga principles, where poses are strung together to form one fluid sequence of movement. Benefits include cardiovascular health, strength building, wide range of motion, stress relief, flexibility and connection with breath.Expect to move from pose to pose in a creative sequence that changes every time, and often with a musical background. SENIOR FITNESS- This class is designed to work on endurance, flexibility, balance, coordination, strength and agility in a relaxed, fun atmosphere. Whether you need help starting to exercise or are already incorporating fitness into your daily life, this class will work within your body’s parameters to help build a stronger, more functional balanced you. TRI FIT- This class incorporates the trifecta of cardio, weights and core. Tri-fitness is the perfect class for those new to working out as well as those members looking for a controller, moderate fitness session. TENNIS FITNESS- The focus of this class is to build core strength and prevent injuries on the court. GOLF FITNESS- This type of training focuses on the core stability, strength, and explosiveness needed to create stability and mobility in the right places in your body for golf. The program promotes muscle strength, balance, flexibility, speed, and explosiveness throughout your body, while targeting muscles in the golf swing CORE AND ROTATION- This powerful effective class will both energize and rev up your metabolism with yoga-based core strength conditioning followed by rotation poses geared to enhance and improve movement.

GROUP EXERCISE 2022 GROUP EXERCISE SCHEDULE

MONDAY

TUESDAY WEDNESDAY THURSDAY

FRIDAY

SATURDAY

Vinyasa Yoga Room Beth

6:00 am

Vinyasa Yoga Room Sydney

Balance & Rotation Beth

Golf Fitness Michelle

TRX Michelle

7:00 am Golf Fitness Michelle

8:30 Mat Pilates Yoga Room Suzanne

30/30 Michelle

30/30 Michelle

8:00 am

Vinyasa Yoga Room Sydney

Senior Fit Mary

TriFit Mary

9:00 am

Tennis Fitness Michelle

10:00 am Senior Fit Mary

Tennis Fitness Michelle

Tennis Fitness Michelle

2:00pm