Partner Spotlight: Mary Bechen and Karen Disch · Total Body Basics:This program combines a variety of group fitness styles along with toning and flexibility training to give you

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Partner Spotlight: Mary Bechen and Karen Disch

580 S. ELIZABETH ST. WHITEWATER, WI 53190

262•473•4900

MERCY FITNESS &

WHITEWATERAQUATIC CENTER580 S. ELIZABETH ST. WHITEWATER, WI 53190

262•473•4900

MERCY FITNESS &

WHITEWATERAQUATIC CENTER580 S. ELIZABETH ST., WHITEWATER, WI 53190

262•473•4900

MERCY FITNESS &

WHITEWATERAQUATIC CENTER580 S. ELIZABETH ST.WHITEWATER, WI 53190

MERCY FITNESS &

WHITEWATERAQUATIC CENTER

MERCY FITNES

WHITEWATER

MERC

WHAQUA

Please help us in welcomingMary Bechen into her newrole as Facility Team Lead.Mary will help manage opera-tions on evenings and weekends.She has worked at the MercyFitness and Whitewater

Aquatic Center for three years. Mary’s degree inOrganizational Communications will be complete the end of this year. During her free time, Mary enjoys spending time with her friends and family. One thing she enjoys most about working at theMercy Fitness and Whitewater Aquatic Center is meeting new people that come to the facility everyday. Welcome, Mary!

Please help us in welcomingKaren Disch into her newrole as Facility Team Lead.Karen will help manage operations during the eveningsand weekends. Karen hasworked at the Mercy Fitness and

Whitewater Aquatic Center for three years. Karenhas a background in sales and customer service.Karen enjoys spending time with family and friends,and camping during her free time. One thing sheenjoys most about working at the Mercy Fitness andWhitewater Aquatic Center is having gotten to knowall the members, “Thanks for making each day fun.”Welcome, Karen!

Splash, have fun, but be safe in the water

Visit us online at mercyfitness-whitewateraquatic.org

MERCY FITNESS & WHITEWATER AQUATIC CENTER

Family Fun & FitnessNews, Schedules and Program Information September 1-November 30, 2007

Water is everywhere—lakes, rivers, oceans, water parks, and eventhe bathtub. Does your child know how to have fun yet be safe inthe water? It takes only one inch of water for a drowning to occur,but knowing how to swim and water safety can keep children andadults safe. Swimming lessons early on can, and do, save lives.

There are several facilities that offer swimming lessons programs.At the Mercy Fitness and Whitewater Aquatic Center, we offerthem through the Red Cross Learn-to-Swim program to ensure yourfamily gets the best swimming instruction. There are levels rangingfrom introductory parent and child classes all the way to classesthat prepare students to become lifeguards, competitive swimmersor fitness swimmers. Our classes are small in size so that each student can have as much personal attention as possible, ensuringthat the maximum amount of education is obtained. Instructors certified by the Red Cross instruct in a manner that is both effective

and fun so that swimming lessons are both educational and enjoy-able for everyone involved. Safety tips when participating inaquatic activities are also taught in these lessons.

If a student prefers to work one-on-one with an instructor or theswimming lesson times do not work well with work schedules, private swimming lessons are available to individuals of all agesand abilities. Instructors will work to achieve each students individ-ual goals at a pace that is right for them.

Not sure what level of lessons your child is ready for? Sign up fora free assessment or talk to one of our instructors.

With friendly, knowledgeable instructors, swimming lessons notonly teach children vital skills, but they have fun in the process.

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HOURS OF OPERATIONMonday-Friday, 6 am-8 pmSaturday, 7 am-6 pmSunday, noon-6 pmPlease check the pool schedules for the typeof swimming you are looking for.

SWIM DIAPERSIt is mandatory that all children not 100 percent pottytrained wear a swim diaper or swim pant (water permeable with elastic legs and waistband) over a diaper. Swim diapers are preferred, and are available for purchase at the Pro Shop.

HOW OLD MUST MY CHILD BE TO GO INTO THE POOL ALONE?Children need to be at least ten years old to use the facility alone. Children must behave and act accordingly and appropriately at all times. Children nine and under must be accompanied by an adult or someone 14 years old or older. CHILDREN MUST BE TENYEARS OLD OR OLDER TO SWIM UNSUPERVISED. Fitness use: Patrons must be 13 years old in order to be in the fitness center.CHILDCARE SERVICES ARE AVAILABLE FOR MEMBERS. CHECK AT THE FRONT DESK FOR MORE DETAILS.

CONCESSIONSThe concession stand is available during open pool hours. No food or beverages may be brought into the facility except for birthdaycakes when hosting a party at the Center or food for private rentals.

PROPER ATTIREAll patrons and visitors using the Aquatic Center are required to wear proper swimsuit attire. No cutoffs, jean shorts or sweatpantsallowed. Wearing t-shirts while swimming is not recommended. Suits with buttons and zippers are prohibited on the slide. Fitness attireincludes: tennis shoes, shorts/pants and a t-shirt.

BEHAVIORPatrons must behave responsibly and appropriately at all times. Use of the facility is a privilege, and can be revoked for failure tofollow rules.

LOCKERSLockers are provided for your convenience; however, locks are not. You may bring a lock to use for the duration of your visit or rent one for the day for 50¢ for members, $1 for nonmembers. Towel service is free to members.

PHOTO AND VIDEO DISCLAIMERMercy Fitness and Whitewater Aquatic Center and Mercy Health System reserve the right to photograph and videotape program participants and visitors to the Center for publicity purposes. Please be aware that these photos and video footage are for Mercy Fitness and Whitewater Aquatic Center and Mercy Health System use only and may be used in future catalogs, brochures, pamphlets,fliers, commercials or videos.

REFUNDSRefunds will be examined on a case-by-case basis. No refunds will be given due to the temperature of the water, severe weather, or the capacity of the pool, or lack thereof.

*A full list of rules and regulations is available at the front desk.

General Facility Rules and Information

Mercy Healthy Image Weight Management Program

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Child Care Services

Attention Healthy Image ParticipantsThe Mercy Healthy Image Weight Managment

Program now has a Registered Dietitian available

the first Friday of each month at the Mercy Fitness and

Whitewater Aquatic Center to monitor your progress

and answer questions, so you no longer need to travel

to Janesville to have your dietary consultations.

If you are a current participant and would like to

schedule an appointment, please call (608) 755-7996.

If you are not a current participant and would

like to attend a free seminar to learn more or to sign

up, please call (608) 884-9431 or visit

www.mercyhealthsystem.org/healthyimage.

What is Healthy Image? The Healthy Image Weight Management Program

addresses all areas of body and weight management,

including a need for increasing activity, better nutrition

and positive lifestyle choices. You should consider

Healthy Image if you are interested in one or more

of the following:

• decreasing blood pressure

• decreasing cholesterol

• establishing better eating habits

• becoming more physically fit

• increasing aerobic capacity

• ncreasing or decreasing weight

• increasing self esteem

Hours: Monday-Friday, 8:30-10:30 amTuesday, Wednesday and Thursday 5-7:15 pm

Cost: $2 per hour per child (1 hour minimum) or $15 per month per family.

Child care is available to members only.

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Land Aerobics Schedule

Fitness Fusion: Up to 30 minutes of cardiovascular exercise followed by up to 30 minutes of dynamic strength training.

Registration is required prior to class

Total Body Basics: This program combines a variety of group fitness styles along with toning and flexibility training to

give you a great workout.

BOSU: Designed to improve your cardiovascular fitness and help target your core (abdominals, obliques and back) all on the

BOSU balance trainer.

Absolute ABS: A short 15-minute class to improve strength and flexibility of your abdominal area blended with low

back exercises.

STEP Express/Power Pump: This class uses the step or flat mat, incorporates light free weights, and resistance bands for

a total body workout.

Terrific Trio: A combination of step and low impact moves to get your heart pumping and resistance training using bands,

free weights, and fitness balls for strength and core training

Pilates, Yoga, Yoga Fusion and Mom and Tot Yoga: See specialty classes page for details.

Double Step: Turn an ordinary step workout into double the fun. Discover the variety of double step without adding

extra platforms.

Classes subject to cancellation based on low or non-participation so if you enjoy a particular class, please attend often.

Monday Tuesday Wednesday Thursday Friday Saturday

6:15-7 am – Fitness Fusion 6:15-7 am – Fitness Fusion

9-10 am BOSU Total body basics9-9:45 am

9-10 am BOSU Total body basics9-9:45 am

Terrific Trio: 9-10:15 am Cardio, strength and core training

9:45-10:30 amPilates for Strength

Specialty class

Mom and Tot Yoga10:30–11:15 amSpecialty Class

5:15-5:30 pmAbsolute ABS



5:30-6:30 pmBOSU

STEP EXPRESS/Power pump5:30-6:30 pm

5:30-6:30 pmDouble Step

STEP EXPRESS/Power pump5:30-6:30 pm

5:30-6:30 pmBOSU

7–8 pmYoga

Specialty Class

7–8 pmYoga

Specialty Class

SUNDAY1–2 pm

Restorative Yoga Specialty Class

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PILATES FOR STRENGTHTuesdays, 9:45–10:30 amSession 1: September 18–October 23Session 2: October 30–December 4$20 members; $30 nonmembers

WATER PILATES Saturdays, 8–8:45 amOctober 6, 13, 27, and November 3$10 members; $15 nonmembers

SYNCHRONIZED SWIM Mondays and Wednesdays, 6–7 pmOctober 1–October 24$25 members; $35 nonmembersRegistration deadline: September 21

YOGAWednesdays, 7–8 pmSeptember 19–November 7$35 members; $45 nonmembers

YOGA FUSIONMondays, 7–8 pmSeptember 17–November 5$35 members; $45 nonmembers

RESTORATIVE YOGASlower paced, relaxation session using yoga straps and blocksSundays, 1–2 pmOctober 7–November 11$20 members; $30 nonmembers

MOM AND TOT YOGAWednesdays, 10:30–11:15 amSession 1: September 21–October 12Session 2: October 19–Novermber 9$10 members; $15 nonmembers

Registration is required for all classes by the Friday before the class start date. To register, call

(262) 473-4900.

Payment must be received prior to first class.

Specialty Classes

WATER TAI CHI Tuesdays and Thursdays11:30–12 noonOctober 2–November 8Free members; Daily admission fee for nonmembers

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Events and Specials

Group Rates

Group rates are availableNext time you’re looking for a unique location for your special event, look no further than the Mercy Fitness and WhitewaterAquatic Center. We offer group rates and meeting rooms in addition to the use of the pools and aerobic studio. Group ratesrequire 24-hour advance notice.

All members with a fitness and aquatic combination memberships receive UNLIMITED equipment orientations. Eachnew member receives a free 30-minute fitness consultation with a personal trainer. The consultation offers generalrecommendations to enhance your exercise experience.

Closings and Special Times

Water Walking WorkshopsWalking in the water is different than walking on land. Theseworkshops will show the proper way to walk in the water:with the current, without the current and against the current. Swimming skills are not required. Registration required by noon on Thursday before class.

Contact the front desk if you’re interested in seeing additionaldates for this workshop.

Saturdays, September 1; October 6; November 38-8:45 am Free to members; nonmembers pay daily admission.Registration required.

Community Appreciation DaySaturday, October 20, 11 am–2 pm Join us for kids activities, chair massage, fitness demonstrations,health screenings and much more.

Free food, beverages and admission.

Back to School BashMonday, September 24, 1:15–3:15 pmWater activities and FREE root beer floats to the first 50 people.Free to members, guests pay daily admission fee.

Free Dive-in MovieFriday, October 26, 1:15–3:15 pmFree to members, guests pay daily admission fee for swim.

Halloween Spooky SpecialWednesday, October 31 Wear a Halloween costume/mask or bring in a nonperishablefood item and receive a $1 discount on admission.

School’s Out Fun DayThursday, November 15, 1:15–3:15 pmFitness Arcade Dance Machine, water activities and free dive-in movie.Free to members, guests pay daily admission fee.

Massage TherapyCall for pricing and availability.

Power-Packed Personal TrainingDon’t have time for a one-hour workout, but still want goodresults? If so, let our personal trainers take you through an invig-orating workout in just 30 minutes. For only $120, you willreceive a fitness assessment and six AWESOME 30-minute work-outs with a personal trainer. Offer available to both Aquatic andCombo members. Offer expires November 30, 2007.

Monday, September 3–Labor DayFacility open from 7 am–1 pmAdult Open Fitness 7–10 amOpen swim 10 am–1 pmOpen swim means that leisure and lap pools are open for general public swimming.

The lap pool will be closed for the following dates due to swim meets:September 18—will close at 3 pmSeptember 27—will close at 4 pm

October 2—will close at 4 pmOctober 9—will close at 4 pm

Thursday, November 22–Thanksgiving CLOSED

Leisure Pool Schedule (waterpark) September 1-November 30

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Schedule DescriptionsAdult Open Fitness: Lap pool is open for adult fitness activities, which include water walking and lap swimming, as well as access to all water fitness equipment. This is not led by an instructor.

Open Swim: Leisure pool and lap pool are open for the general public to swim. The lazy river, waterslide and zero-depth play area are available for your enjoyment. There are three lap lanes available during open swim for those interested in swimming laps, with the exception of 9-11 am when the lap pool is closed. The whirlpool is also open.

Maintenance, programming and school use: Reserved time for programs and classes, including lifeguard training, swim lessons, scuba diving, and other programs desired by the public. If there are classes you would like that are not currently available, please let us know.

Mercy Fitness and Whitewater Aquatic Center 500-Mile ClubHere’s your chance to be rewarded by exercising your way to good health. Mercy Fitness and Whitewater Aquatic Center providescharts for you to keep track of your swim, waterwalking, walking, biking and running mileage. Swimmers, when you hit the 100-mile mark you’ll receive an achievement certificate and T-shirt, and at 500 miles, you’ll receive an achievement certificate and a sweatshirt to mark your accomplishments. Those walking, biking or running in the fitness center will receive a free T-shirt when they reach 500 miles. Go the distance and join the club today! Call (262) 473-4900 for more information.

Swimmers: 100 Mile Beverly Ferguson • James Davis • Steven Davis • Shirley Filarski

Robert Rowley • Lisa Jones • Carolyn Marks • Steven Smith

Swimmers and Walkers: 500 Mile Barb Bock • Bob Hernes • Cara Nathan • Dan Navarre • Steve RyanSue Schlough • Dawn Shelbourn • Pam VanDoren • Thu HagenGale Shelbourn • Emily Scheunemann • Julie Caldwell • Michelle NatropKevin Brunner • Steven Shaw • Shirley Filarski • Jeff Knight • Melissa Krawczyk

Visit us online at mercyfitness-whitewateraquatic.org

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6-9 amAdult Open

Fitness

6-9 amAdult Open

Fitness

6-9 amAdult Open

Fitness

6-9 amAdult Open

Fitness

6-9 amAdult Open

Fitness

7-11 amAdult Open

Fitness

noon-6 pmOpen Swim

8-8:45 amJoints in Motion

7:30-8:15 amGolden Waves




11 am-6 pmOpen Swim

6:30-midnightAvailable for

rental

9-11 am: Closed Monday through Friday for maintenance, programming and school use

11 am-1 pmAdult

Open Fitness

11 am-1 pmAdult

Open Fitness

11 am-1 pmAdult

Open Fitness

11 am-1 pmAdult

Open Fitness

11 am-1 pmAdult

Open Fitness

6:30-midnightAvailable for

rental

1-8 pmOpen Swim

1-8 pmOpen Swim

1-5:30 pm*(October 2–October 25)

(November 27–December 20)

1-8 pmOpen Swim

1-8 pmOpen Swim

1-5:30 pm*(October 2–October 25)

(November 27–December 20)

1-8 pmOpen Swim

*Please note open swim changes on Tuesday and Thursday evenings.

Lap Pool Schedule – September 1–November 30

Proper Lap Swimming EtiquetteWith the growing number of members, we must take into consideration the swimming styles everyone. Some like to take iteasy and swim a nice, easy pace. Others can get their 20 to 25 laps accomplished in less then 25 minutes. So, let’s pleasetry to follow these few simple rules.

• Lap lanes are usually designated slow, medium and fast so you can match lanes to your speed.• Three or more swimmers in a lane must circle swim, keeping to the right at all times• When entering a lane or beginning a swim, enter so as not to disrupt the continuous swim of others.• If you change speeds (e.g., switch to a kicking set) a lane change may be necessary.• Be aware of passing procedures. If someone seems about to pass you or touches your toes, pull over and let them pass.• If you are continually being passed or passing others, a lane change may be necessary.• If you stop, squeeze into the left corner of the lane so that other swimmers have room for their turns.• If you use pool equipment, please return it to the proper storage area.

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday

6-9 amAdult Open

Fitness

6-9 amAdult Open

Fitness

6-9 amAdult Open

Fitness

6-9 amAdult Open

Fitness

6-9 amAdult Open

Fitness

7-11 amAdult Open

Fitness

noon-6 pmOpen Swim

and4 Lap Lanes

6:30-7:15 amDash & Splash and

4 Lap Lanes


4 Lap Lanes


4 Lap Lanes

11 am-6 pmOpen Swim

and4 Lap Lanes

6:30 pm-midnight

Available for rental


4 Lap Lanes


4 Lap Lanes


4 Lap Lanes

6:30 pm-midnight

Available forrental

9-11 am: closed Monday through Friday for maintenance, programming and school use

11 am-2 pmAdult Open Fitness

4 Lap Lanes


4 Lap Lanes


4 Lap Lanes


4 Lap Lanes


4 Lap Lanes

6-8 pmOpen Swim4 Lap Lanes





6:15-7 pm4 Lap Lanes

Water Aerobics


Water Aerobics


Water Aerobics


Water Aerobics

2–3 pm Closed Monday through Friday for school use3–6 pm Swim Team use

with 2 lap lanes available for ADULT lap swim only.

Meet our trainers

Personal Training

Ever wondered if personal training was right for you?Let us help you answer that question! Our personal trainers now offer FREE 15-minute "conversa-tions" to help determine whether personal training services are something that could help you achieve your health and fitness goals, and whether now is the right time to start. Stop by the front desk to schedule your “conversation.”

Following are some of the fitness components you could learn through personal training:• Fundamentals of fitness • Personalizing your workout • Stretching for flexibility and pain management • Core training • Strength training • Balance training • Specialty techniques such as BOSU and Pilates• Strategies to help motivate

Sam Gnatzig Facility Supervisor• ACE certified personal trainer• NETA certified Pilates instructor• Degree in physical education an healthwith an emphasis in exercise science fromthe University of Wisconsin-Whitewater

• CPR/AED/first aid instructor certified through the American Heart Association

• Certified water safety instructor through the American Red Cross

• AFO through National Park and Recreation Association

Vanessa Freitag Fitness Specialist• ACE certified personal trainer• NETA Certified Group FitnessInstructor• Degree in health and human

performance from the University of Wisconsin-Whitewater

• CPR/AED certified through the American Heart Association

• Certified in first aid and safety through the American Heart Association

Jeff AndingFitness Specialist• UW-Whitewater, BSE

Physical Education • ACE Certified Personal Trainer• CPR/AED Certified

Robin WoosterAquatic Center Coordinator• University of Iowa, Leisure Studies • Lifeguard instructor certified

through American Red Cross• Certified in oxygen administration,

first aid, CPR-PR/AED, PDT andWater Safety Instructor through American Red Cross

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9–9:40 am

Level 2Level 4Level 6

Swim Tots

10–10:30 am Aqua Tots

10–10:40 am


Session ASaturdays

September 29–November 17

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6–6:40 pmLevel 1Level 2Level 3

6–6:30 pm Aqua Tots

7–7:40 pm


Swim Tots

Session BTuesdays and ThursdaysOctober 2–October 25

Monday Tuesday Wednesday Thursday Friday

6:30-7:15 amDash & Splash




(lap)


(leisure)


(lap)


(leisure)


(lap)




6:15-7 pmLiquid Toning

6:15-7 pmDeep Water Abs & Backs

6:15-7 pmDeep Water

Workout

6:15-7 pmTotal Aqua

Conditioning

Swim Lessons Schedule

Water Aerobics ScheduleDash & Splash: A cardiovascular aerobicworkout that reduces muscle and joint stiffness. Provides a low-impact, high-intensity workout. Held in the shallow end of the lap pool.

Golden Waves: Low-intensity, low-impactclass aimed at helping reduce muscle andjoint soreness.

Liquid Toning: This workout will stengthen,define and firm your muscles. You’ll learnhow to maximize the water’s resistanceand challenge each muscle group.

Deep Water Abs & Backs: Effective deep water exercises for total fitness with emphasis on core strengthening and toning.

Deep Water Workout: Non-impact deepwater aerobic movement. Core stabilityand stretching for all ability levels.

Total Aqua Conditioning: Low impact workout plus movements to firm and tone.

Joints in Motion: The 86 degree water inthe leisure pool is great for people witharthritis. This class focuses on conditioningand flexibility with no impact and minimalintensity.

Classes subject to cancellation based onlow or non-participation so if you enjoy a particular class, please attend often.

6–6:40 pmLevel 1Level 2Level 3

6–-6:30 pm Aqua Tots

7–7:40 pm


Swim Tots

Session CTuesdays and Thursdays

November 27–December 20

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Private Swim Lessons for Youth and AdultsCost: $12 per half-hour lesson for members; $20 per half-hour lesson for nonmembers. Call (262) 473-4900 for registration information.

Students will be admitted to the locker room 10 minutes before class time. Children who are not potty trained must wear swim diapers, whichare available for purchase at the front desk. Children with long hair must wear it pulled back from the face. Parents are welcome to stay andwatch swim lessons from the pool lounge or lobby area. Except for the Aqua Tots class, parents are not permitted on the deck. A minimum offour students must be enrolled in order to conduct a class.

Cost: $26 for members; $46 for nonmembers Aqua tots - $22 members; $42 nonmembers

Register at least four days prior to the start of class at thefront desk or by phone with your credit card. Class size islimited to 10 participants, so early registration is suggested.Classes will be cancelled 48 hours in advance if not enoughstudents register. If you would like confirmation of your registration, please call (262) 473-4900. However, if the classis cancelled or if your first choice is full, you will be notified.Please enter two class choices on the registration form.

*See swim lesson schedule on page 6.

Swim Lessons

Aqua Tots – 6 months to 4 years: Parent and child class that introduces children to the pool and helps acclimate them to thewater. Parents learn how to encourage and coach their children in learning basic swim techniques. Parental involvement isrequired. This 30-minute class is $22 for members and $42 for nonmembers.

Swim Tots – 3- and 4-years-olds only: Children will learn to be comfortable in the water through play and basic swimming skills.This class is held without a parent in the water.

Level 1 – Introduction to Water Skills: Children should be comfortable in the water and not afraid to put their entire face in thewater. They will learn to float on their back and front, and swim on their back and front using arm and leg actions.

Level 2 – Fundamental Aquatic Skills: Children will swim on their front and back using combined strokes and will also learn howto tread water.

Level 3 – Stroke Readiness: Children should be able to swim the front and back crawl and elementary back stroke. They willlearn the butterfly kick and body motion and also perform the H.E.L.P. and Huddle positions. Safe diving will be introduced.

Level 4 – Stroke Improvement: Students will develop confidence in their strokes and improve their endurance in swimming thefront and back crawl, breaststroke, butterfly and elementary backstroke.

Level 5 – Stroke Refinement: This level provides further coordination and refinement of strokes. Flip turns will be learned alongwith multiple diving techniques and treading water with two different kicks.

Level 6 – Swimming and Skill Proficiency: This level has a menu of options that focus on preparing students to participate inmore advanced swimming courses, including the WSI and Life Guard courses. These options include Personal Water Safety,Lifeguard Readiness and Fitness Swimmer.

Lesson Levels

Documents

Partner Spotlight: Mary Bechen and Karen Disch · Total Body Basics:This program combines a variety of group fitness styles along with toning and flexibility training to give you