Health & Fitness for Summer 2018 by Volume One Magazine

HEALTH AND

FITNESS

PRESENTED BY

HEALTH AND

FITNESS

E A U C L A I R E M A R AT H O N

BRANDEN NALL

KELSEY SMITH

5 COMMON MISTAKES RUNNERS MAKE A N D H O W TO AV O I D T H E M ! BY

ADAM CONDIT

In fact, you might have a longer term goal you’re working towards and want to make this year your fittest year yet! Motivation is at an all-time high and you have daydreams of flying down the homestretch of your neighborhood with the city children whooping your name as they ride behind you on their bikes. But wait! Beware of the following common mistakes that beginning and experienced runners alike will fall prey to from time to time:

You’re all fired up and ready to run!

1. Too much too soon

2. Getting stuck in a rut

3. Not fueling after the run

4. Buying the wrong equipment

5. Running without goals

Before you eat your raw eggs, pull up your grey sweatpants, and train hard like Rocky, be careful not to push your body beyond its limits. Running and exercising too much too soon can lead to injury, burnout, and lack of motivation later. Most running injuries stem from too much stress on the body, and everybody is different in the amount of pounding they can handle before they start to break down. Start by using the “10 Percent Rule” where you don’t increase your weekly mileage by more than 10 percent from week to week.

Change things up! Don’t think of yourself as only a “trail runner” or “marathon runner” or “non-competitive” or a “morning runner.” We all have our favorite parts of running, but changing up your common routine can help freshen up your legs and your mind. You may LOVE running on the trail alone, but catching a group run on one of the Chippewa Valley’s paved bike trails might be a great change of pace. Some folks love to run the same races every year which can lead to the same training every year. Try to keep your body guessing by trying out a different distance or terrain. Treat running like a house or apartment - changing up the furniture or layout sometimes gives you a new appreciation for the same space!

Running is a stress on the body. We break our bodies down when we run. We are quite literally in worse shape after we run than before we run. What makes us better and more fit is everything that happens BETWEEN the runs. Sleep, nutrition, and recovery are key. Fueling your body with the right food and hydration within the first 30 minutes and during the next full meal are essential to putting your body in a position to benefit from the stress you put on it. Carry a bar, banana, shake, and/or extra water if you’ll be finishing your run somewhere other than your house … or just end the run at your favorite burrito food truck!

There are many reasons people buy different running shoes, socks, and gear. Some buy for fashion, some for support, some for comfort, and some buy for all of the above. Running shoes are tools, and you have to have the right tool for the right project. Just because a friend or training partner likes a particular brand or model doesn’t mean it will work for your training and foot. Having the wrong footwear can lead to discomfort or even injury; do yourself a huge favor and have your walking AND running gait looked at by a local running store that specializes in shoe fittings and gait analysis. Your love of a particular shoe’s look or sale price will quickly fade when you don’t enjoy running or end up in the doctor’s office.

Need motivation to move? First, write something down! Scheduling something either on the calendar, in the mirror, or in your journal can be a great motivator when you wouldn’t feel like running otherwise. This does NOT necessarily mean signing up for a race. For some, having an event or race on the calendar is what works to stay motivated, but for others having a more personal goal of self-care, happiness, weight loss, or having a healthy way to relieve stress can be what gets them out the door. Write it down. Look at it. Often. Then run!

Adam Condit is a husband of one, a father of three, and a business owner in Eau Claire. He and his wife, Alicia, own Blue Ox Running in downtown Eau Claire. VolumeOne.org 32 June 13, 2018

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HEALTH AND

FITNESS

CO U N T R Y J A M

EAUX CLAIRES

C A I T LY N B ER L I N

LUONG HUYNH

4 HEALTH TIPS FOR MUSIC FESTIVAL SEASON K E E P S A F E W H I L E YO U R O C K O U T BY

KIRK GUNDERSON

for many people and can be a fun time to reconnect with friends while enjoying great music. I have staffed many first aid tents at music festivals and helped attendees with a variety of medical issues over the years. Here are a few safety tips to remember so your music festival experience doesn’t end on a sour note:

Attending local or regional music festivals is an annual tradition

1. S t a y h y d r a t e d • Bring a reusable water bottle. At sweltering summer events, dehydration can creep up unexpectedly. Bringing your own water bottle is key to having the best experience possible. Most festivals have easilyaccessible water filling stations. • Sip early and often. With your attention focused on the festival activities, it’s possible you will forget to drink water until you begin feeling thirsty. However, thirst is a sign that you’re already dehydrated, which is proven to dampen your mood and energy. • Check your urine. You should be using the restroom about every two hours if you are well-hydrated and your urine should be light yellow in color. If it’s a darker color, similar to apple juice, you need to consume more water.

2. Protect your skin • Apply sunscreen. Ultraviolet radiation is extreme during the summer, and it can take as little as 11 minutes in the midday sun to get sunburned.

Choose a broad-spectrum, water-resistant sunscreen with an SPF of 30 or greater. Reapply every two hours, or more often if you’re sweating. • Find the shade. Many music festival venues lack shade. Do your best to find and remain in the shade between 10am and 4pm when the sun’s rays are the strongest. It will make a difference in keeping your skin safe. • Wear a hat and sunglasses. Large, floppy hats can help protect your face from the sun. Protect your eyes and the delicate skin around them by wearing sunglasses with UVA and UVB protection. Even if the sun doesn’t bother your sight much, it’s still important to keep your eyes safe by protecting them from ultraviolet rays.

3. Mind medications & alcohol • Remember your medications. Some festival-goers forget to bring along their prescription medications. You may not be able to fully enjoy the festival if you stop taking necessary medications. • Avoid mixing alcohol and medications. Alcohol can make some medications less effective or even use-

Kirk Gunderson is a paramedic with Mayo Clinic Medical Transport in Eau Claire. VolumeOne.org 35 June 13, 2018

less. Mixing alcohol with some medications can cause issues you won’t want to deal with when you’re enjoying a festival including; nausea, vomiting, headaches, fainting, or loss of coordination. It also could put you at risk for internal bleeding, heart problems, and breathing difficulties. • Beware of over-the-counter pain relievers and sleeping medication. Drinking alcohol while taking ibuprofen can cause nausea, stomach bleeding and, possibly, liver damage. Sleep medications mixed with alcohol can cause increased drowsiness, difficulty breathing, and memory problems.

4. Control campfires • Keep things under control. Hopefully, the festival grounds provide fire rings or pits. If not, choose a location at least 15 feet from tent walls, shrubs, lowhanging branches, trees, or other flammable objects. Keep a source of water, a bucket, and shovel nearby at all times for extinguishing. Don’t burn aerosol cans, pressurized containers, glass, or aluminum cans. When putting out the fire, pour lots of water on it to drown all embers, not just the glowing ones.

HEALTH AND

FITNESS

RUNNING BEYOND THE NORM T E A M S P U S H P H Y S I C A L , M E N TA L , A N D E M O T I O N A L L I M I T S I N 2 0 0 - M I L E R AG N A R R AC E WORDS

AND PHOTOS

E M I LY

u a i w w s m l t b g o 1 d o o

KUHN

If someone asked you to do something that’s out of the norm for y o u , what would your motivation be for saying yes? Say that something was part physical (running a 200mile relay race from Chicago to Madison in two days), part social (you’d spend those two days living in a van with six other people doing the same thing) and part mental (you’d do it all on only an hour or two of sleep, with limited bathroom access). What would make you say yes to something like this? The thoughts running through your head right now are probably similar to the thoughts that were running through my head when a friend asked me to join her Ragnar Relay team in August 2016. I had only recently discovered how much I loved running, but I’d only ever run a few miles at a time. I’d certainly never heard of a Ragnar Relay, let alone participated in anything like it. A Ragnar Relay is a 200-mile relay race that lasts two days and one night. Traditional teams consist of 12 people, each of whom is responsible for running three legs of the race. Legs range from 3-14 miles each, with each runner’s total distance ranging from 8-26 miles. Runners are divided into two vans of six people, with only one van active at a time. When the runners from Van No. 1 are active, those in Van No. 2 gets to rest, and so on, with everyone going until the last runner crosses the finish line. Sounds amazing, right? If you can get past the logistics of living in a small, sweaty space for two days with six other smelly people and very little sleep, and if you can run at least a few miles at a time (truly, the varying lengths and difficulty levels of each leg make this event a great one for runners of all fitness levels), then you might be surprised at how much fun a Ragnar Relay can be – and how satisfying it is, on a deeply personal level, to survive the unique challenges presented by this type of event. Fresh off the high of completing Reebok Ragnar Chicago last month, the women I ran with just weeks ago – women in their 30s and 40s from the Chippewa Valley – were happy to share what they learned from surviving those challenges. “I am the girl who is notorious for overthinking everything in my life, and a Ragnar felt absolutely impossible when I first learned about the race. But instead of thinking, I decided to jump,” recalled Tricia Thompson, who – as I learned during our first Ragnar together last summer– is a bulldog when faced with a challenge. “The memory I keep coming back to is my third leg last year. I had only slept for 45 minutes; I was hungry and mad at the world when I started. I spent most of the run trying to convince myself to not stop. I looked forward to the top of the hills and told myself it was OK to stop if I needed to. But each time I reached the top, I decided it didn’t make sense to stop. When I finally finished, and the oxygen returned to my brain, I felt stronger mentally than I ever had before. I knew at that moment I had the ability to conquer any problem or challenge in my life.” Thompson was invited to join her first Ragnar team last year by Tanya Husby, whose passion for adventure was clear the moment she volunteered to drive the second van in our first Ragnar three years ago and has not wavered in the three Ragnars I’ve completed with her since. “Women have so many hats,” Husby said. “We kind of lose the opportunity to have our own independent accomplishments. This is an opportunity for me to

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2 b c

A B OV E : M E M B E R S O F T E A M HEART AND SOLE POSE WITH T H E I R M E DA L S . R AG N A R M E D A L S F I T TO G E T H E R L I K E P U Z Z L E P I E C E S TO S P E L L A M E SSAG E . T H I S Y E A R ’ S M E SSAG E : “ W E A R E R A G N A R I A N S . TO G E T H E R , W E C A N ACCO M P L I S H A N Y T H I N G .” R I G H T: T E A M HEART AND SOLE POSES F O R A F I N A L T E A M P H OTO AT T H E F I N I S H L I N E . B A C K R O W, L E F T TO R I G H T: T R I C I A T H O M P S O N , A M Y PAT R I C K , J A M I E A N D E R S O N , E M I LY KUHN, BARB JOHNSON, K AT H L E E N M A R I E , A N D E R I N H E R B E R . F R O N T R O W, L E F T TO R I G H T: S A M A N T H A F O R E H A N D , TA N YA H U S B Y, A N D K J G O O D M A N . ( N OT P I C T U R E D A R E T WO T E A M M E M B E R S W H O H A D TO L E AV E E A R LY D U E TO FA M I LY COMMITMENTS: STEPHANIE A R N OT T- N I E N A J A D L O A N D LEIGH WICK.)

power through three running legs alone and accomplish it all on my own. What’s more, when others are depending on your effort and energy, you strive to surpass their expectations at a higher level than you typically place on yourself. You realize that you are VolumeOne.org 36 June 13, 2018

stronger than you think! And when faced with everyday challenges and tasks, you can go back to those memories and feelings when you doubt your strength and abilities. You have a whole new perspective on yourself.”

HEALTH AND

FITNESS Amy Patrick is a self-described of a group of strong women doing this introvert who didn’t hesitate to push challenge with you is a blast and is herself outside of her comfort zone inspiring!” Forehand said. “To those when Husby invited her to join our considering a challenge like this, I’d Ragnar team last year. tell them to be prepared for an experi“Ragnar is a ence like no other. unique experience, Be prepared to have “TO THOSE and it challenges you little mental breaks CONSIDERING A in more than one along the way, but way,” said Patrick, CHALLENGE LIKE THIS, with those, you learn who completed her a lot about yourself I’D TELL THEM TO second Ragnar last and a lot about how month. “Whether it’s other people can lift BE PREPARED FOR lack of sleep and a you up – and how you AN EXPERIENCE LIKE can impact them as typical schedule or being flexible and well.” NO OTHER.” getting along with That’s the thing - SA M A N T H A FO R E H A N D, others or running about challenging R AG N A R R U N N E R 15-plus miles in two yourself on physidays and eating out cal, mental, and of a cooler, the experience is something emotional levels. The women I’ve run outside of the ordinary.” with all come from different stages of Despite a bad cold and mild fear of life: different ages, different fitness dark, middle-of-the-night runs, I didn’t levels, and different life experiences, see Samantha Forehand’s enthusiasm commitments, and beliefs. Yet a desire ebb at any point during her first Ragnar to achieve the same task brought us last year, and she returned to captain together. And despite our differences, our team last month. Why? the result is the same: When you push “During a 1am run or a run on only your body, your mind, and your heart 2 hours of sleep, I was still excited to and you accomplish your goal, the satbe out there and seeing what my body isfaction you feel is tripled – and then could do. I also learned how being part some. To learn more about Ragnar relays and to find one nearby, visit runragnar.com.

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HEALTH AND

FITNESS

CREATIVE COMMONS

6 HOT TIPS FOR SAFE SUMMER DINING H O W N O T TO G E T S I C K AT T H E C O O K O U T BY

THE

EAU

CLAIRE

C I T Y- C O U N T Y H E A LT H

DEPARTMENT

During this busy summer season of picnics, barb e c u e s , a n d o t h e r a c t i v i t i e s i n v o l v i n g f o o d , the Eau Claire City-County Health Department would like to remind everyone about important ways to keep your food safe. The Centers for Disease Control and Prevention estimates that each year 17,000 residents in Eau Claire County will become sick from consuming unsafe food. With warmer temperatures, foodborne illness rates increase in the summer. Warmer temperatures can cause the number of bacteria in food to double in as little as 20 minutes! “The most important thing to remember to keep your food safe this summer is to keep cold foods cold and hot foods hot,” says Iris Lang, an environment health specialist with the health department. See additional tips below.

1. When bringing food to a picnic, barbecue, or other event without a r e f r i g e r a t o r ... • Use insulated coolers and fill them with ice or ice packs. A full cooler stays cold longer. • Avoid opening coolers repeatedly and use separate coolers for food and drinks. • Keep cold food cold including: raw meat, poultry, and seafood, deli meats and sandwiches, summer salads (pasta salad, potato salad, etc.), cut fruits and vegetables, and dairy products.

2. When cooking food on the grill... • Use separate cutting boards and utensils for raw meat and foods that won’t be cooked such as bread, fruit, and summer salads. • Use a thermometer to check your food temperatures: Chicken: 165°F • Beef: 155°F • Ground meats: 155°F • Pork: 145°F • Fish and Seafood: 145°F

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HEALTH AND

FITNESS “ T H E M O S T I M P O R TA N T T H I N G T O R E M E M B E R TO K E E P YO U R F O O D S A F E T H I S S U M M E R I S TO K E E P CO L D F O O DS CO L D AND HOT FOODS HOT.” - I R I S L A N G , E N V I R O N M E N T H E A LT H S P E C I A L I S T

3. Use clean plates and utensils for cooked meat. • Don’t use the same utensils that were used for raw meat for other food.

4. Keep hot food hot. • Food can be moved to the side of grill to keep warm until serving.

6. Outdoor handwashing: • Wash your hands often when cooking and handling food, especially in between handling raw meat and ready-to-eat foods. • If you don’t have access to running water, you can use a water jug, soap, and paper towels. You can also use moist disposable towelettes to clean your hands.

5. When serving food o u t d o o r s ... • Perishable food should not sit out for more than two hours or one hour if it is 90 degrees or above. • Refrigerate leftovers quickly. If perishable foods are out for longer than the times listed above, throw it away.

For more information on how to keep your food safe, visit www.cdc.gov/foodsafety.

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HEALTH AND

FITNESS

THE FIT LIST T H E VA L L E Y ’ S A B U N DA N C E O F R E S O U R C E S F O R M A I N TA I N I N G ( A N D S TA R T I N G ) YO U R H E A LT H Y L I F E S T Y L E

GYMS & HEALTH CLUBS 3D Fitness 405 Graham Ave., Eau Claire • (715) 514-

3110 • 3DFitnessEC@gmail.com • Facebook.com/3D. Fitness.EC // 312 Bridge St., Chippewa Falls • (715) 723-3800 • 3dfitness.fit Personal training, free group fitness, nutrition, tanning, and full range of free weights plus selectorized and cardio sports.

Anytime Fitness 329 Water St., Suite E, Eau Claire

• (715) 831-6400 // 401 Pinnacle Way, Suite 116, Eau Claire • (715) 831-6200 // 2532 Golf Rd., Eau Claire • (715) 831-8600 // 1700 Stout Tt., Menomonie • (715) 3094441 A membership gets you unlimited, on-your-own access to a wide array of exercise machinery and free weights. Personal training, tanning, nutritional counseling. Open 24 hours, pay as you go plans available.

Bodyworks Athletic Club, LLC 3019 Schneider Ave. East,

Menomonie • (715) 235-6106 • bodyworksmenomonie. com Personal training; free weights and machines; saunas; strength and endurance training, cardio, yoga, and spinning classes; tanning; kids’ services; zumba classes coming this fall. Locker facilities available.

Burn Boot Camp 3529 Gateway Dr, Eau Claire •

eauclaire@burnbootcamp.com • burnbootcamp. com Burn Boot Camp wants women to feel the burn. Their programs are a well-rounded and include training, emotional-well being, nutritional guidance, fitness education, and more. A positive community of people looking to get fit together.

Chippewa Valley Family YMCA 611 Jefferson Ave.,

Chippewa Falls • (715) 723-2201 • lynnb@chippewaymca.com • chippewaymca.com Free weights and machines. Basketball, volleyball, racquetball, indoor track, and pool. Classes on strength/endurance, body sculpting, cardio, yoga, pilates, dance, indoor cycling, swimming, gymnastics, and martial arts. First aid, lifeguard, and babysitting training. Massage, spa/sauna, kids’ events and classes, and childcare.

Curves - Eau Claire 3198 London Road, Eau Claire • (715) 552-8783 • curves.com Designed around circuit training utilizing hydraulic resistance equipment, Curves’ 30-minute sessions in fitness and weight-loss guidance are hosted in an environment designed for women. Dance classes and nutritional counseling.

Eau Claire YMCA 700 Graham Ave., Eau Claire • 715)

836-8460 • ken@eauclaireymca.org • eauclaireymca. org Free weights and machines. Basketball, volleyball, racquetball, indoor track, and pool. Classes on strength/ endurance, body sculpting, cardio, yoga, pilates, dance, indoor cycling, swimming, gymnastics, and martial arts. First aid, lifeguard, and babysitting training. Massage, spa/sauna, kids’ events and classes, and childcare.

FE24 Fitness 40 S Barstow St, Eau Claire, 715-514-

1766 • fiteliteonline.com/fe24 Not your typical 24-hour gym experience, it is fun, upbeat, and empowering. Offers a traditional training program with a new atmosphere and philosophy.

FitELITE 3420 Mall Drive, Suite 7, Eau Claire • (715) 514-1264 • fiteliteonline.com Free weights, personal training, specialty classes, and nutritional counseling.

Gold’s Gym 3225 Lorch Ave., Eau Claire • (715) 552-

4570 • goldsgym.com/eauclairewi/ Personal training, free weights, and machines. Basketball, volleyball, cardio cinema, and pool. Classes in strength/endurance, cardio, body sculpting, pilates, yoga, circuit, spinning, and dance. Nutritional counseling, beverage bar, tanning, pro shop, kids’ services, and spa/sauna.

Highland Fitness Center 2221 Eastridge Ctr., Eau Claire • (715) 833-2100 // 2405 Folsom Street, Suite A, Eau Claire • (715) 833-2100 // 3022 Commercial Blvd., Chippewa Falls • (715) 833-2100 EastRidge offers four group fitness studios, over 60 cardiovascular machines, free weights, and multiple strength circuits, Results Weight Loss Counseling, Yoga classes, Boot Camp large group classes, small group classes, and one-on-one training.

IGNITE 40 S Barstow St, Eau Claire • 715-598-1837

• fiteliteonline.com/ignite A unique blend of strength training, conditioning and yoga where they focus on gaining lean muscle mass and burning body fat. Group classes last one hour.

Mainstreet Health & Fitness 310 Main St., Menomonie • (715) 231-BFIT (2348) • info@mainstreetbfit.com • mainstreetbfit.com Featuring cardiovascular fitness, strength training, free weights, and tanning. Occasional classes include circuit, powerlifting, HIIT, box fit, yoga, tai chi, and more. Open 24 hours.

Planet Fitness 3015 E Hamilton Ave., Eau Claire •

(715) 598-1602 • planetfitness.com/gyms/eau-clairewi-1017 Providing a unique environment in which anyone can be comfortable. A diverse, judgment-free zone where a lasting, active lifestyle can be built.

Pure Fitness 4 You 1423 South Hastings Way, Eau

Claire • (715) 456-1182 • purefitness4you@gmail.com • purefitness4you.com Pure Fitness 4 You offers a mixture of classes for all fitness levels and strives at making everyone feel welcome and at home. Pure Fitness 4 You aims to help you reach any of your fitness goals. Services offered include PiYo, pound, barre, prenatal barre, defined abs, WERQ, yoga, private sessions, and more.

Savage Fitness 930 Galloway St. Building 13, Suite

25, Eau Claire, WI 54703 • 715-271-0132 • savagefitbox.com Savage Fitness is a nightclub plus a boxing gym. Get energized with the nightclub atmosphere, listen to your favorite jams, and get a unique strength training workout at Eau Claire’s only nightclub gym.

Snap Fitness 3445 E Hamilton Ave., Eau Claire • (715) 830-9999 // 1320 Broadway St. N., Menomonie • (715) 232-9999 // 475 Chippewa Mall Dr., # 305, Chippewa Falls • (715) 723-0602 • snapfitness.com A membership gets you unlimited, on-your-own access to a wide array of exercise machinery and free weights. Personal training, tanning, nutritional counseling, and open 24 hours. Pay-as-you-go plans available.

UW-Stout Health & Fitness Center / North Point

712 South Broadway, Menomonie • (715) 232-1392 • fitness@uwstout.edu • urec.uwstout.edu Free weights, machines, personal training; classes in strength and endurance training, body sculpting, cardio, Pilates, yoga, circuit, dance, specialty classes; basketball, volleyball, racquetball, tennis, a pool and a track; beverage bar, pro shop. 24/7 access at the North Point center.

UWEC Recreation & Sport Facilities 105 Hilltop

Center, Eau Claire • (715) 836-3377 • recreation@ uwec.edu • uwec.edu/recreation For UWEC students and staff. Free weights and machines; basketball; volleyball; racquetball; tennis; bowling; indoor track; climbing wall; pool; strength and endurance training, cardio, body sculpting, Pilates; spinning, dance, and wellness classes; massage.

Wissota Fitness, Tanning & Massage 16850 Cty.

Hwy. X Suite 2, Chippewa Falls • (715) 723-7006 • wissotafitness@gmail.com • wissotafitness.com Free weights and machines. Track, massage, tanning, spa, and open 24 hours.

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D A N CE S TU D I O S Arthur Murray Dance Studio 401 1/2 S Barstow St., Eau Claire • (715) 834-6166 • arthurmurrayec@ sbcglobal.net • arthurmurrayeauclaire.com Arthur Murray teaches rhythm and Latin dances, country western dances, specialty dances, and more. Learn from qualified instructors in a friendly and relaxing environment. Arthur Murray has a three way approach to teaching dance: private (and couple) lessons, group lessons, and practice parties.

Danz Kraze 800 Wisconsin St. (Banbury Place, Bld 4/6

- Suite 205), Eau Claire • (715) 832-3269 • DanzKraze@gmail.com • danzkraze.com Youth dance teams use Eau Claire’s largest studio space and are modeled after High School dance teams, offering poms, hip hop/ funk, kick, and jazz. Short sessions available for those who are indecisive.

Diamond School of Dance 123 S. Graham Ave., Eau

Claire • (715) 577-1285 • DiamondBallet@aol.com • diamondschoolofdance.com Offers ballet, tap, jazz, lyrical, pointe, hip-hop, and competitive performance. Classses begin at age 2 with pre-ballet through adult.

Dragonfly Dance and Wellness 308 North Barstow,

Eau Claire • mydragonflydanceandwellness@gmail. com • dragonflydanceandwellness.com Dragonfly Dance and Wellness excited to offer Tribal Style Belly dance, Yoga, Zumba, BaredFeet, Nutrition, Personal training, Hooping and more. Find it on Facebook as well.

Eau Claire School of Dance 306 Main St., Eau Claire

• (715) 832-9900 • ecschoolofdance@aol.com • eauclaireschoolofdance.com Providing quality dance instruction to the Chippewa Valley since 1998. Classes offered in ballet, jazz, tap, hip hop, lyrical, musical theatre, pointe, and more to students age 18 months-adult. Performance and Competitive Teams are also available.

En Avant School of Dance 3330 North Town Hall Rd.,

Eau Claire • (715) 874-5575 • info@enavantdance.com • enavantdance.com En Avant strives to help children attain self-confidence and the highest level of skill she/ he is capable of achieving. They provide the foundation for dance to become a lifetime activity that will lead to physical and psychological well-being.

Goggin Ballroom Dancing 316 Eau Claire St, Eau

Claire • (715) 833-1879 • Email@DancinGoggin.com • dancingoggin.com Dave and Karen Goggin have

HEALTH AND

FITNESS

H I G H - F I V E F R E E YO G A I N P H O E N I X P A R K ANDREA PAULSETH

40+ years of teaching experience combined, educating attendees on the foxtrot, quickstep, tango, waltz, Viennese waltz, chacha, rumba, merengue, salsa, samba, polka, swing, and much more.

Infinity Dance Studio • (715) 828-3110 • Infinitydanc-

es@gmail.com • infinitydancecenter.info A full-service dance studio devoted to providing exceptional recreational or competitive dance instruction to children ages two through adult. We work on respect, teamwork, and self-confidence through dancing in a family friendly environment.

Jean Marie’s School of Dance 31 W. Spring St.,

Chippewa Falls • (715) 723-8635 • jeanmariedance. com Specializing in children’s classes, Jean Marie offers tap, ballet, jazz, and basic acrobatics. Classes for adults also available.

Jewelry Box Dancer 110 W. Main St., Menomonie •

(715) 563-3534 • jewelryboxdancers@gmail.com • jewelryboxdancers.com This studio teaches children ages 4-14 years old in combined tap, jazz, ballet, and hip hop. Limited adult classes offered as well. Find Jewelry Box Dancer on Facebook too.

Kgam Studio 515 Wisconsin Street, Eau Claire • (651)

592-5977 • BrookNewmaster@KgamStudio.com Kgam Studio welcomes people of all backgrounds and promotes inclusion through meaningful art exchange and community exchange. Learn traditional Korean dances and participate in arts & crafts workshops.

McPhee Strength and Performance Center McPhee

Dance Studio (Room 105), University of WI-Eau Claire, Eau Claire • heckmahn@uwec.edu; feidero@ uwec.edu • Find Two to Tango on www.uwec.edu “T3” provides Eau Claire students, staff, and the general community instruction and practice opportunities for various social dances such as Swing, Cha Cha, Waltz, Viennese Waltz, Tango, and Foxtrot.

Modern Dance with Barbara Shafer Inside the Danc-

ers Studio, 800 Wisconsin St. (Banbury Place, Building 13 - Room 122), Eau Claire • 715-828-1358 • Modern dance classes, based on Martha Graham techniques as modified by Michael Doran. These classes are taught by Barbara Shafer and are adapted for all proficiency levels including beginner dancers.

Swan Lake Ballet Studio Banbury Place Bldg 13 Ste

122, Eau Claire • (715) 590-8502 • swanlakeballetdancestudiollc@gmail.com • Find it on Facebook A classic ballet studio featuring classes for ages 3 to adult by Ballet Master Ganna Kotenko. Swan Lake Ballet Studio brings new opportunities to see the beauty of classical ballet in Eau Claire, educating children on classical ballet choreography.

Ultimate Performance Gymnastics & Cheer 4289 124th St., Lake Hallie • (715) 832-3138 • info@ teamupgym.com • teamupgym.com Eau Claire Ultimate Performance Gymnastics provides excep-

tional USA Gymnastics training using experienced coaching, high-quality equipment and the largest gymnastics facility in the area. Featuring recreational classes, competitive teams, high school training, private lessons, camps and parties.

MA S S A GE A Time to Heal Massage 822 S. Hastings Way, Eau

Claire • (715) 497-0015 • timetohealmassage@ hotmail.com • timetoheal.massagetherapy.com Therapeutic Massage and a relaxing experience. Swedish and amma therapy techniques applied.

Advanced Massage Therapies 829 W. Clairemont

Ave., Eau Claire • (715) 833-3505 • advancedmassagetherapiesonline.com Offers deep tissue, Swedish, hot stone, cupping, sports, pregnancy, medical therapy, and Ashiatsu massage.

Beyond Basics Massage 505 South Dewey St., Eau Claire • (715) 497-5618 • bbmt.acuityscheduling.com/schedule. php Strives to put therapy back into massage making it not only a relaxing experience, but a healing one as well.

Body Focus Massage 705 S. Barstow St., Eau Claire •

(715) 835-8898 • bodyfocusreceptionist@gmail.com • bodyfocusonline.com Offers shiasu, pregnancy, Thai, couples, deep tissue, bamboo, reflexology, cupping, raindrop, Reiki, personal injury, and workman’s comp massages.

Body Health with Roseann • (715) 878-9049 • body-

health@earthlink.net • rcbodyhealth.com Licensed massage therapist featuring Swedish massage, individual/corporate chair massage, deep tissue, hot stone, lymphatic, geriatric, prenatal, sports massage, and pain control management. Call for an appointment.

Eau Claire Massage 316 N Barstow St. Suite G, Eau

Claire • (715) 225-8018 • EauClaireMassage@gmail. com • EauClaireMassage.com Offers deep tissue, relaxation, trigger point therapy, chair, hot stone, couples, and on-site massages. Relief for headache, neck and shoulder pain, low back pain, sciatica, and overall stress.

Elements for Healthcare 431 E. Clairemont Ave, Suite

2A, Eau Claire • (715) 832-2005 • barbara0941@sbcglobal.net • elementsforhealthcare.com Offers services such as TCM acupuncture, therapeutic massage, and strategies to reduce stress.

Essential Massage Therapy Center 2519 North

Hillcrest Pkwy Suite 102, Altoona • (715) 835-1421 • essentialmassagetherapy.com Offers Swedish, deep tissue, hot stone, chair, prenatal, couples, sports, Fourhand, neuromuscular, and Thai yoga massages.

Excite! Wellness Studio 107 N. Bridge St., Chippewa

Falls • (715) 861-5744 • info@excitewellness.com • excitewellness.com Featuring massage, thai massage, reiki, reflexology, nutrition and health coaching, personal training, yoga, pilates, meditation, fun events, and more.

Harmony Healing Center 2411 North Hillcrest

Parkway Suite 11, Altoona • harmonyhealingcenter. net Harmony Healing Center offers a peaceful, comfortable and professional environment to unwind and focus on you. Services include massages, acupuncture, life coaching, and more.

Jina’s Healing Touch Massage 5535 Wild Rose Lane,

Calista Salon & Massage 840 Water St., Eau Claire

Eau Claire • (715) 313-3674 • jinashealingtouch@ gmail.com • jinashealingtouch.com Jina is trained in Swedish, Deep Tissue, Myofascial Release, Hot Stone, Sports, Lymphatic, Pregnancy, TuiNa, Shiatsu, Reflexology, Bamboo, Cupping and combines a variety of different modalities to fit each client’s specific needs during their session.

DaVinci Therapeutic Massage 3420 Mall Dr. Ste. 2,

Lotus Spa 4956 Bullis Farm Road, Eau Claire • (715)

Earth and Sky Bodyworks Two practice locations:

Mission Miracle Massage 2029 County Highway

• (715) 514-3301 • schedulicity.com/scheduling/ CSD38P This salon also offers Swedish, deep tissue, hot stone, and prenatal massage.

Eau Claire • (715) 379-1922 • info@davincimassage. com• davincimassage.com Massage services include multi-modality, Swedish-style, deep tissue, hot stone, Ashiatsu, pregnancy, cranialsacral, lymphatic, tandem, and cupping. Their massage specialists can help you find the right massage for your needs. Helios Center in Menomonie (815 Main St. E) // The Tuning Tree in Eau Claire (515 S. Barstow Street, Suite 117) • (608) 630-0664 • chris@earthandskybodyworks. com • earthandskybodyworks.com A holistic health business that is also dedicated to environmental issues, because environmental health is holistic health. Certified Advanced Rolfer, Licensed Asian bodywork therapist, and tai chi instructor, specializing in depth work for long-term change.

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835-1100 • lotusspaeauclaire.com Lotus Spa offers relaxation, deep tissue, oncology and specialty massages. Facials, pedicures, manicures, waxing services, and eyelash extensions are also available. Carries its own physician-designed skin care line and offers an array of clinical skin treatments. Check them out on social media for more events, promotions, and deals. I, # 5, Chippewa Falls • (715) 563-3022 • sgmt13@ hotmail.com • Find “Miracle Mission Massage” on Facebook Wellness and specialty massage, deep tissue, sports, swedish, pregnancy and other popular styles of massage for sore muscles, minor injuries, stress relief, and overall well-being.

Nurturing Nature Massage Plus 2829 County Hwy I, Suite 3B, Chippewa Falls • (715) 861-7177 • nurturing-

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HEALTH AND

FITNESS naturemassageplus@gmail.com • nurturingnaturemassageplus.com Featuring massage therapy in cancer/ oncology, deep tissue, geriatric, hot stone, infant, myofascial release, pregnancy, Swedish, therapeutic, trigger point therapy, and aromatherapy, plus more, presented by Anna M. Giedd, WI Licensed Massage Therapist.

Optima Health & Vitality Center 3321 Gold Road, Ste.

A, Eau Claire • (715) 832-1953 • optimahvc.com A chiropractic practice that also offers nutritional counseling, acupuncture, massage, and naturopathic treatment.

Optimum Therapies, LLC - Eau Claire 517 E. Claire-

mont Ave., Eau Claire • (715) 855-0408 // 1309 Stout Rd., Menomonie • (715) 233-6320 • optimumtherapies. com Offering deep tissue, trigger point release, myofascial release, neuromuscular, sports, Swedish, and hot stone massage and physical therapy.

Sans Souci Massage 927 Loring St., Suite 4, Altoona

• (715) 830-9890 • sanssoucimassage.com Offering Swedish, hot stone, integrative, trigger point, craniosacral, ashiatsu, prenatal, and Thai Yoga massage. As well as polarity therapy, Reiki, and body treatments.

StillPoint Massage Therapy 2411 N. Hillcrest Pkwy,

Suite 1E, Altoona • (715) 829-5660 • dianawhite63@ hotmail.com • dianawhite.massagetherapy.com Whether you wish to unwind, relieve stress or address health concerns, you can do it all in a warm, safe, and comfortable environment with LMT Diana White. White offers myofascial Release, Swedish massage, and deep tissue/trigger point therapy.

Stucky Chiropractic Center 2105 E. Clairemont Ave.,

Eau Claire • 715-835-9514 • Stucky@StuckyChiropractic.com • stuckychiropractic.com It is the mission of Stucky Chiropractic Center to educate as many men, women, and children to the life and health enhancing benefits of chiropractic care; improving our world by having a positive influence on each individual they have the opportunity to serve.

Wissota Fitness, Tanning & Massage 16850 Cty.

Hwy. X Suite 2, Chippewa Falls • (715) 723-7006 • wissotafitness@gmail.com • wissotafitness.com Free weights and machines. Track, massage, tanning, spa, and open 24 hours.

YOGA C ENTE RS Burn Boot Camp 3529 Gateway Dr, Eau Claire •

The Center 3701 E. Clairemont Ave., Eau Claire •

(715) 529-3344 • info@thecenterec.com • thecenterec. com The Center is dedicated to supporting people in wholeness of body, mind and spirit, regardless of religious orientation. From Ayurveda to Zumba, The Center has a wide variety of offerings. Opportunities include yoga, meditation, Reiki, art, pottery, spiritual direction and more.

Chippewa Valley Family YMCA 611 Jefferson Ave.,

Dragonfly Dance and Wellness 308 North

Barstow, Eau Claire • mydragonflydanceandwellness@gmail.com • dragonflydanceandwellness. com Dragonfly Dance and Wellness excited to offer Tribal Style Belly dance, Yoga, Zumba, BaredFeet, Nutrition, Personal training, Hooping and more. Find it on Facebook as well.

Earth and Sky Bodyworks Two practice locations:

Helios Center in Menomonie (815 Main St. E) // The Tuning Tree in Eau Claire (515 S. Barstow Street, Suite 117) • (608) 630-0664 • chris@earthandskybodyworks. com • earthandskybodyworks.com A holistic health business that is also dedicated to environmental issues, because environmental health is holistic health. Certified Advanced Rolfer, Licensed Asian bodywork therapist, and tai chi instructor, specializing in depth work for long-term change.

Eau Claire YMCA 700 Graham Ave., Eau Claire • 715)

Excite! Wellness Studio 107 N. Bridge St., Chippewa

Healing Choices Oasis LLC 2711 Pleasant St. Suite

1E, Eau Claire • (715) 852-0303 • healingchoices@ sbcglobal.net • healingchoicesec.com Classes offered in Tai Chi and AMMA massage. Also offering hot stone massage and AMMA Therapy, and has a complete line of nutritional supplements available.

Highland Fitness Center - Eastridge Center 2221

Eastridge Center, Eau Claire • (715) 833-2100 • highlandfitness.com EastRidge offers four group fitness studios, over 60 cardiovascular machines, free weights, and multiple strength circuits, Results Weight Loss Counseling, Yoga classes, Boot Camp large group classes, small group classes, and one-on-one training.

Latitude 44 Yoga Studio 313 E. Madison St., Eau

Claire • (715) 828-3936 • Amy@Latitude44Yoga. com • latitude44yoga.com Latitude 44 Yoga Studio is the Chippewa Valley’s hot yoga studio. We offer a full class schedule seven days per week, featuring Hot Power Yoga, Beginner Yoga, Prenatal Yoga, Kids Yoga, Workshops, and fun events.

Moonrise Aerials Studio Inside Dancers Studio, 800

Wisconsin St. (Banbury Place, Building 13 - Room 122), Eau Claire • Moonrise Aerials offers feminine empowerment through aerial yoga, circus fitness, and flow arts. Co-owners Michelle Anthony and Rachel Duffenbach invite you to explore your creativity, to express yourself through movement. Their staff will give you the tools, space, and inspiration to guide you on this path of self expression.

New Day Yoga & Wellness 2829 County Hwy I (Above the Goat Coffee House at Wissota Health), Chippewa Falls • (715) 861-5545 • linda@newdayyogawellness. com • newdayyogawellness.com Highly trained and certified. Fully equipped studio. Fitness focused Hatha yoga for strength and flexibility. Experience deep stretches and amazing inversions on “The Great Yoga Wall” exclusive to New Day. Private sessions available. Beginners welcome. Wide variety of classes, all levels. Specialized classes such as Yoga for the Spine, Restorative Yoga for Cancer Care, Yoga for MS.

PRAJNA Pilates 705 S. Barstow Street, Eau Claire

• 715-577-5502 • baemmert.com PRAJNA offers a variety of group classes and individual sessions to assist participants on their wellness journey. Located in downtown Eau Claire, Wisconsin, this studio offers a warm and inviting atmosphere to welcome individuals interested in yoga, pilates, thai yoga and general wellness.

Pure Fitness 4 You 1423 South Hastings Way, Eau

Claire • (715) 456-1182 • purefitness4you@gmail. com • purefitness4you.com Pure Fitness 4 You offers a mixture of classes for all fitness levels and strives at making everyone feel welcome and at home. Pure Fitness 4 You aims to help you reach any of your fitness goals. Services offered include PiYo, pound, barre, prenatal barre, defined abs, WERQ, yoga, private sessions, and more.

Sky Yoga 415½ S. Barstow St., Eau Claire • skyyoga.

yoga Sky Yoga offers yoga, barre, flexibility, and aerial silks classes for people of all ages and skill levels. Single-class and membership pricing is available. Has an on-site shower room, children’s studios, and other amenities not often found at yoga studios.

The Yoga Center of Eau Claire 2524 Golf Rd, 2F, Eau

Claire • (715) 830-0321 • yoga@yogacenterec.com • yogacenterec.com The Yoga Center of Eau Claire offers several classes tailored to fit individual needs. Teaches beginning, intermediate & advanced level classes, as well as classes that focus on core strengthening, adaptive, Buddha Body, & Yoga for Parkinson’s. Offers workshops, private lessons, & special events.

The Yoga Room 2839 Mall Dr., Eau Claire • theyogaroomec@gmail.com • theyogaroomec.com Offers a wide variety of yoga classes with options for runners, seniors, beginners, experts, flow classes, restorative yoga, yin, vinyasa, hatha, mommy & me classes, and some of their own unique blended classes.

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N U TR I TI O N R ES O U R CES Anytime Fitness - Golf Road 329 Water St., Suite E, Eau

Claire • (715) 831-6400 // 2532 Golf Rd., Eau Claire • (715) 831-8600 // 1700 Stout Tt., Menomonie • (715) 3094441 A membership gets you unlimited, on-your-own access to a wide array of exercise machinery and free weights. Personal training, tanning, nutritional counseling. Open 24 hours, pay as you go plans available.

B Natural 2934 London Rd., Eau Claire • (715)

836-7021 • bnaturalwi.com Dr. Amy Emch practices immuno-therapy and offers services such as health & nutrition consultations, reflexology, chi machine therapy, and infra red therapy.

Burn Boot Camp 3529 Gateway Dr, Eau Claire •

Dragonfly Dance and Wellness 308 North Barstow, Eau Claire • mydragonflydanceandwellness@gmail.com • dragonflydanceandwellness.com Dragonfly Dance and Wellness excited to offer Tribal Style Belly dance, Yoga, Zumba, BaredFeet, Nutrition, Personal training, Hooping and more. Find it on Facebook as well.

Healing Choices Oasis LLC 2711 Pleasant St. Suite

Lifetime Health Coaching 800 Wisconsin St. (Banbury

Place Bld D02 - Ste 405E), Eau Claire • (715) 4957923 • Find it on Facebook What could be different in your life a year from now? Maybe you want to exercise consistently, reduce chronic pain, improve your nutrition, lower your blood sugar, become tobacco-free, or enhance your quality of life. Lifetime Health Coaching can help you realize your dreams.

Medifast 4112 Oakwood Hills Parkway, Eau Claire •

(715) 718-4925 • eauclaire@mymedifast.net • http:// www.medifastmn.com/locations/eauclaire.php Medifast Weight Control Centers deliver healthy, lasting weight loss results.

Mission Accomplished S4530 Porterville Rd., Eau

Claire • (715) 831-0909 • kim@kimayres.com • missionaccomplishedstudio.com Mission Accomplished offers counseling, classes in yoga and a crossbreed called yogilates. Plus, personal training, nutritional counseling, boot camps, boxing, and more.

Mother Nature’s Food 2434 London Rd., Eau

Claire • (715) 834-2341 • mothernaturesfood.tflmag.

HEALTH AND

FITNESS com Mother Nature’s Food is provides quality fresh, natural, organic and whole foods, nutritional products, body care products and health information in a fun comfortable clean, safe environment.

Optima Health & Vitality Center 3321 Gold Road, Ste.

A, Eau Claire • (715) 832-1953 • optimahvc.com A chiropractic practice that also offers nutritional counseling, acupuncture, massage, and naturopathic treatment.

Physician’s Weight Loss Center 2839 Mall Dr., Suite

6, Eau Claire • (715) 830-9355 • pwlc.com PWLC have nearly a quarter century of experience working to help people lose excess weight. They feature effective weight loss systems, personalized consultations and reviews, and have developed 150 specialized food, nutrition and weight loss products.

Rejuv Women’s Boot Camp Eau Claire (Private

studio available by appointment) • (715) 559-9175 • RejuvCamp@yahoo.com • EauClaireWomensBootCamp.weebly.com Women’s only boot camps, personal training, nutritional guidance and weight loss/lifestyle coaching. Rejuv empowers women to be strong, healthy, confident, and beautiful and to find their inner beauty and power within themselves.

Stucky Chiropractic Center 2105 E. Clairemont Ave.,

Overeater Wellness Coaching • iamanovereater.

com Overeater Wellness Coaching specializes in helping people lose weight, maintain weight loss and live a healthy lifestyle. Offers virtual wellness coaching, personal training, customized exercise programs, professional meal planning and more. Services are tailored to fit your needs and help you reach your goal(s).

WELLNES S CE NTE RS Angel Care Healing Touch 2411 N. Hillcrest Pkwy, Ste 1E, Altoona • (715) 832-7250 • contact@angelcarehealingtouch.com • angelcarehealingtouch.com Judy

Meinen is a healing touch practitioner, reiki master, certified angel therapy practitioner, and certified hypnotherapist. Provides energetic biofeedback and presentations, workshops, and reiki classes.

Audrey Van Wey Reiki • (920) 896-2524 • audreyvan-

wey@yahoo.com • audreyvanwey.com Registered Nurse, an energy sensitive Psychic Intuitive/Medium, a Reiki Master / Teacher, and an Ordained Minister.

The Center 3701 E. Clairemont Ave., Eau Claire • (715)

529-3344 • info@thecenterec.com • thecenterec.com The Center is dedicated to supporting people in wholeness of body, mind and spirit, regardless of religious orientation. From Ayurveda to Zumba, The Center has a wide variety of offerings. Opportunities include yoga, meditation, Reiki, art, pottery, spiritual direction and more.

Chippewa County Aging and Disability Resource Center 711 N. Bridge St., Rm. 118, Chippewa Falls • (715)

726-7777 • ADRC@co.chippewa.wi.us • co.chippewa. wi.us This resource center offers the public a single entry point for information and assistance on issues affecting older people, and people with disabilities regardless of their income. Welcoming and convenient places for you and your family to get information, advice, and access to a wide variety of wellness services.

Chippewa Valley Wellness 824 South Hastings Way,

Eau Claire • 715-514-1168 • chippewavalleyhealth. com Chippewa Valley Wellness makes its assessments for treatment on individual analyses that include examinations of nutrition, neurological reflexes, and pressure points. They offer treatments for low energy, hot flashes, weight loss needs, join paint, and IBS/Crohn’s.

Dancing Yarrow Retreat for Wellness and Sustainable Living S193 County Road BB, Mondovi • (715)

926-5020 • dancingyarrow.com Dancing Yarrow is a diversified homesteading community and healing center, utilizing holistic approaches to land management, food production, and lifestyle to promote the healing of ourselves, our communities, and our ecosystems.

Excite! Wellness Studio 107 N. Bridge St., Chippewa

Harmony Healing Center 2411 North Hillcrest

Okinawan Goju Karate, for Menomonie, Eau Claire, and West Central Wisconsin. Traditional Non-Sport oriented Karate Dojo focusing on skill building for life. Children’s classes for age 7-12. Okinawan style Karate instruction in both private and group settings. Also offers yoga and Tai-Chi.

Heaven Sent Healing 3548 Cypress St., Eau Claire

One Tree Martial Arts 1417 S. Hastings Way, Ste. B, Eau

Holistic Therapy, LLC 1440 Badger Ave., Eau Claire

Savage Fitness 930 Galloway St. Building 13, Suite

• (715) 833-1096 • geiglej@yahoo.com • heavensenthealing.us Julie works as a Spiritual Teacher, empowering people to live more mindfully. She specializes in healing relationships: with others, with self, with spirit. • (715) 379-5331 • holistictherapyllc.com Ann Recine provides integrative therapies for people with chronic medical and psychiatric illnesses.

Hypnosis Center of Eau Claire Banbury Place 800

Wisconsin St. Bld 2-D, Suite 420, Eau Claire • 715-5525355 • hypnosiscenterec.com Certified and experienced hypnotherapist Richard Marano, B.S., C.H. will “allow your subconscious mind to replace bad habits with new and healthier ones.” Rid yourself of anything from insomnia and smoking to anxiety and weight problems.

Quality Counseling and Consultation LLC 1119 Regis

Court Suite 210, Eau Claire • (715) 514-4451 • tammybednartherapy.com Specializing in mental health/addictions issues, identity development, parenting issues, sex therapy and body image issues. If you’re looking for extra support and guidance through a challenging situation or you’re just ready to move in a new direction in your life, QC&C can help you to achieve your goals.

Wellness Shack 515 S Barstow St., Suit 110, Eau

Claire • (715) 855-7705 • wellnessshack.org The Wellness Shack is a mental health recovery center that offers adults free individualized peer support. Free support groups are available for anxiety & depression, bipolar disorder, dual diagnosis, pro-active recovery, SMART recovery, and general support.

M A R T I A L A RT S & BO XI N G AKF Martial Arts Academy of Eau Claire 1606 S.

Hastings Way, Suite B, Eau Claire • (715) 613-8282 • akfeauclaire@gmail.com • martialartseauclaire. com Kyuki-Do is focused on helping you and your families achieve goals through martial art techniques, practical self defense, and traditional principles. Offers classes for ages 4 and up, and done in a group setting. Can also accommodate private lessons.

American Taekwondo & Fitness 800 Wisconsin St.

(Banbury Place, Building 13 - Suite 5), Eau Claire • (715) 513-9787 • contactatf@atf.nu • atf.nu Taekwondo classes in both private and group settings offering fast, hard-hitting cardio workouts. Also offers a fitness membership where members can independently use the facility and equipment during non-class hours.

Combined Fighting Systems 405 Graham Avenue,

Claire • (877) ONE-TREE • info@otma.net • onetreemartialarts.com Martial arts instruction for all ages in Taekwondo, Hapkido, Jiu-Jitsu, and several other arts. Also offering women’s self-defense and kickboxing classes.

Eau Claire • (715) 834-5766 • justaekwondo.com Taekwondo classes in both private and group settings. Classes target self-defense, weight control, physical and mental fitness, improved coordination and agility.

Karate American 3460 Mall Dr., Altoona // W201

Menomonie St., Elk Mound • (715) 832-6488 • info@karate-american.com • karate-american.com Karate instruction for all ages in both private and group settings. Lessons in Karate, Taekwondo, Judo, and Aikido are available.

Land Shark Martial Arts 2524 Suite B. Golf Road, Eau

Claire • (715) 210-5308 • landsharkma.com A traditional Martial Arts school, Land Shark’s focus is on helping to build confidence and learn practical self-defense skills. With a mixture of traditional and mixed martial arts training classes available, you’ll certainly get a solid foundation and understanding of the discipline.

Menomonie Goju Karate Dojo 1807 Wilson St. # A,

Menomonie • (715) 233-9927 • menomoniegoju@hotmail.com • menomoniegoju.com Center for traditional

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3D Fitness 405 Graham Ave., Eau Claire • (715) 514-

Anytime Fitness 329 Water St., Suite E, Eau Claire

ASPIRE Personal Training & NASM-CPT Located in

Gold’s Gym, 3225 Lorch Ave., Eau Claire • (715) 2719678 • lori@goldsgym-ec.com • aspirepersonaltraining. net Want a fit, lean, toned body in a matter of weeks? You can with ASPIRE Personal Training. Offering several programs, including nutritional guidance, for women and men of all fitness levels, a kids fitness program called Spark for ages 5-12 years, and a small group functional training program called Aspire Fit Body. All programs taught by NASM Certified Personal Trainers.

Benji Williford – Chain Reaction Fitness 2217 Brackett

Ave., Eau Claire • (715) 379-4249 • Benji@chainreaction-fitness.com • benjiwilliford.com Boot camps, TRX suspension training, group training, and personal training from a certified fitness, yoga, pilates, and TRX trainer.

Bodyworks Athletic Club, LLC 3019 Schneider Ave. East,

Ju’s Taekwondo Karate Academy 415 S. Farwell St.,

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Elite Karate 410 Bay St., Chippewa Falls • (715)

bury Place, Bld D4 - Suite 209), Eau Claire • (715) 513-6621 • steve@thegrindmma.com • thegrindmma. com Train to fight or simply train like a fighter. The classes at The Grind MMA cater to individuals of all skill levels and are inspired by Boxing, Kick Boxing, Karate, Mauy Thai, Wrestling, Jiu Jitsu, Judo, Filipino Martial Arts, and many others.

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Burn Boot Camp 3529 Gateway Dr, Eau Claire •

The Grind Fitness Factory 800 Wisconsin St. (Ban-

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Eau Claire • (715) 644-8583 • train-cfs@charter.net • combinedfightingsystems.com CFS provides instruction on a unique defensive system blends the best of several martial arts to increase its effectiveness when used in street defense. Students will learn these martial arts through exciting, realistic, and interactive drills in a safe training environment. Classes are taught in a fun and relaxed atmosphere. 720-9218 • jasondutton@elitekarate.cmasdirect.com • elitekaratestudios.com Karate instruction in both private and group settings focusing on the three core values of honor, discipline, and respect.

Chippewa Valley Family YMCA 611 Jefferson Ave.,

Eau Claire YMCA 700 Graham Ave., Eau Claire • 715)

FE24 Fitness 40 S Barstow St, Eau Claire, 715-514-

1766 • fiteliteonline.com/fe24 Not your typical 24-hour gym experience, it is fun, upbeat, and empowering. Offers a traditional training program with a new atmosphere and philosophy.

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FITNESS FitELITE 3420 Mall Drive, Suite 7, Eau Claire • (715) 514-1264 • fiteliteonline.com Free weights, personal training, specialty classes, and nutritional counseling.

Gold’s Gym 3225 Lorch Ave., Eau Claire • (715) 552-

The Grind Fitness Factory 800 Wisconsin St. (Ban-

Highland Fitness Center 2221 Eastridge Ctr., Eau

Claire • (715) 833-2100 // 2405 Folsom Street, Suite A, Eau Claire • (715) 833-2100 // 3022 Commercial Blvd., Chippewa Falls • (715) 833-2100 • highlandfitness. com EastRidge offers four group fitness studios, over 60 cardiovascular machines, free weights, and multiple strength circuits, Results Weight Loss Counseling, Yoga classes, Boot Camp large group classes, small group classes, and one-on-one training.

Lifetime Health Coaching 800 Wisconsin St. (Banbury

Mission Accomplished S4530 Porterville Rd., Eau

Momentum SportFitness, LLC 2615 London Road

Suite B, Eau Claire • (715) 955-4319 • getmo@momentumsport.com • momentumsport.com Training people for high performance in athletics, recreation, or an active lifestyle. The Momentum University individual or group training package emphasizes training techniques and program implementation. Membership options available as well as additional individual or group personal training.

PRAJNA Pilates 705 S. Barstow Street, Eau Claire

Pure Fitness 4 You 1423 South Hastings Way, Eau

Claire • (715) 456-1182 • purefitness4you@gmail. com • purefitness4you.com Pure Fitness 4 You offers a mixture of classes for all fitness levels and strives at making everyone feel welcome and at home. Pure Fitness 4 You aims to help you reach any of your fitness goals. Services offered include PiYo, pound, barre, prenatal barre, defined abs, WERQ, yoga, private sessions, and more.

Rejuv Women’s Boot Camp Eau Claire (Private

Savage Fitness 930 Galloway St. Building 13, Suite

Overeater Wellness Coaching • iamanovereater.

GROUP TRAINING Benji Williford – Chain Reaction Fitness 2217

Brackett Ave., Eau Claire • (715) 379-4249 • Benji@ chainreaction-fitness.com • benjiwilliford.com Boot camps, TRX suspension training, group training, and personal training from a certified fitness, yoga, pilates, and TRX trainer.

Bodyworks Athletic Club, LLC 3019 Schneider Ave. East,

Burn Boot Camp 3529 Gateway Dr, Eau Claire •

Chippewa Valley Family YMCA 611 Jefferson Ave.,

Eau Claire Sport Warehouse 2983 11th St., Eau Claire

• (715) 514-5944 • info@ecsportwarehouse.com • ecsportwarehouse.com An indoor space for sports enthusiasts with programming for all ages. Group training boot camp classes available in morning or evening sessions. Featuring three batting cages, weight training/fitness area, basketball/volleyball sport court, multipurpose spaces, rentals, private and small lessons and clinics for softball, baseball, strength & conditioning, volleyball, basketball, and more.

FitELITE 3420 Mall Drive, Suite 7, Eau Claire • (715) 514-1264 • fiteliteonline.com Free weights, personal training, specialty classes, and nutritional counseling.

Highland Fitness Center - Eastridge Center 2221

IGNITE 40 S Barstow St, Eau Claire • 715-598-1837

• fiteliteonline.com/ignite A unique blend of strength training, conditioning and yoga where they focus on gaining lean muscle mass and burning body fat. Group classes last one hour.

Pure Fitness 4 You 1423 South Hastings Way, Eau

Claire • (715) 456-1182 • purefitness4you@gmail. com • purefitness4you.com Pure Fitness 4 You offers a mixture of classes for all fitness levels and strives at making everyone feel welcome and at home. Pure Fitness 4 You aims to help you reach any of your fitness goals. Services offered include PiYo, pound, barre, prenatal barre, defined abs, WERQ, yoga, private sessions, and more.

Rejuv Women’s Boot Camp Eau Claire (Private

YO GA C LA S S E S High Five Free Yoga Every Thursday 5-6pm Saturday

9-10am until Aug. 31 • Phoenix Park, 330 Riverfront Terrace, Eau Claire • FREE • high5freeyoga.com Held in the grassy area across from the RCU building. Come and enjoy a session of free yoga in the park after work or on a weekend morning. No experience required.

Adult Stand Up Paddle Board Yoga Jun. 15, 9:30-

11am; Jun. 29, 9:30-11am • Lake Altoona County Beach, 604 Beach Rd., Altoona • $30 • Ages 15+ • (715) 577-4638 • floatingblissyoga.com 90-minute class of paddle skills, yoga and open paddle time. Enjoy Mother Nature paddling to a quiet spot, anchoring, experiencing a unique yoga session with stretch and a variety of yoga poses ending with Savasana.

Chair Yoga Jun. 15, 10:30-11:30am; Jun. 22, 10:30-

11:30am; Jun. 29, 10:30-11:30am • Highland Fitness Center, 2221 Eastridge Center, Eau Claire • $89

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HEALTH AND

FITNESS Members, $119 Non-Members • 18+ • (715) 833-2100 Highland Fitness Chair Yoga Series is a gentle practice in which postures are performed while seated and/or with the aid of a chair. Just like a regular yoga practice, Chair Yoga increases flexibility, strength, balance and body awareness.

Yoga + Pilates Flow & Wine Jun. 15, 5:30-7pm •

River Bend Vineyard & Winery, 10439 33rd Avenue, Chippewa Falls • $10 • 21+ • (715) 456-1182 • purefitness4you.com A Yoga/Pilates based flow class as you take in the scenery followed by wine tasting. Flow class is 30 minutes, wine tasting after then you always have to option on enjoying a glass of wine on the patio.

Sunrise Stand Up Paddle Board Jun. 16, 7-8am • Mt.

Simon Park, 100 Addison Ave., Eau Claire • $15 • Ages 15+ • (715) 577-4638 • floatingblissyoga.com Start your day floating on the water with Mother Nature as the backdrop and only the sound of your paddle entering the water. This is a guided class learning various paddle techniques followed by free time to enjoy the scenery and sounds of nature.

Yoga - Hot Basics Every Saturday until Jun. 30, 8-9am

• The Yoga Room, 2839 Mall Dr., Eau Claire • $15 Drop In • 16+ • (715) 833-1121 • theyogaroomec.com Learn how to use yoga to build strength, improve flexibility, & lose weight/tone up. Great for athletes looking for more fluidity and less injury, those new to yoga and those seasoned yogis that know it’s “all about the basics”. They’ll supply the Yoga Mat & Towel you just need to get there.

Yoga in the Park Every Saturday until Aug. 25, 9-10am • River Prairie Center, 1445 Front Porch Place, Altoona • FREE • People of all levels of yoga are encouraged to join Wendy Oberg for a fun, casual hour where you’ll get all the benefits of yoga. Located on the front lawn of the Altoona River Prairie Center. Stick around after class and enjoy a Mimosa or Bloody Mary on The Front Porch Patio after Class.

Yoga for Everybody & Everybody Every Saturday until Sep. 1, 9:30-10:30am • The Yoga Room, 2839 Mall Dr., Eau Claire • $15 • 16+ • (715) 833-1121 • theyogaroomec.com Enjoy plenty of movement, standing poses and those yummy feel good poses that you never want to end all cued at an easy to follow flowing pace so that you leave class feeling happier & healthier.

Adult Stand Up Paddle Board Yoga Jun. 16, 9:30-

11am • Mt. Simon Park, 100 Addison Ave., Eau Claire • $30 • Ages 15+ • (715) 577-4638 • floatingblissyoga. com A 90-minute class of paddle skills, yoga and open paddle time. Enjoy Mother Nature paddling to a quiet spot, anchoring, experiencing a unique yoga session with stretch and a variety of yoga poses ending with Savasana. Registration required.

Arm Balances & Inversions Workshop Jun. 16,

1:30-2:30pm • Moonrise Aerials Studio; Building 13; Suite 122, Banbury Place Building 13, Room 122, Eau Claire • $25 • moonriseaerials.com Learn to fly and float using your arms in this fun workshop. Play with all the fun arm balance & inversion poses and use props to make them more accessible.

Summer Solstice Workshop Jun. 16, 5:30-7:30pm

• Latitude 44 Yoga Studio, 313 E. Madison St., Eau Claire • $30 • (715) 828-3936 • latitude44yoga.com/ events The Summer Solstice provides the perfect opportunity to renew intentions, find inspiration, and light the fire within. This two hour workshop will combine intention setting, a vinyasa practice focusing on the fourth chakra, the heart, and a guided meditation to ignite the mind and body.

Goat Yoga+ Jun. 17, 1-4pm; Jul. 22, 1-4pm; Aug.

26, 1-4pm; Sep. 16, 1-4pm • Bifrost Farms Creamery, E2062 930th Ave, Boyceville • $55 • Ages 16+ • (715) 643-2208 • bifrostfarms.com A Goat Yoga+ experience at Bifrost Farms in Boyceville. Think baby goats, yoga, storytelling, fresh chevre and a romp in the woods with baby goats leading the way.

Intermediate Yoga Every Monday, 4-5:15pm • The

Yoga Center of Eau Claire, 2524 Golf Road Suite 2F, Eau Claire • $15 for Drop In, or use your pass • 16 & up • (715) 830-0321 • yogacenterec.org Learn to do yoga “from the inside out” in an instructive & mindful manner.

Destination Yoga: Lake Hallie Golf Jun. 26, 6-8pm

HIIT the Taps Jun. 28, 6pm • Leinenkugel’s, 124 E.

Beginner Yoga Workshop Jun. 28, 6-7:15pm • Lati-

Intro to Aerials Jun. 29, 5:45-7pm; Jul. 20, 5:45-7pm

FI T N E S S E V E N T S

R U N / W A L K EV EN TS

Vertical Barre Every Wednesday 5-5:45pm Sunday

Blue Ox Group Run/Walk Every Thursday, 6-8pm

• Lake Hallie Golf Course, 2196 110th St, Chippewa Falls • $15 • (715) 828-3936 • latitude44yoga.com/ events Adventure your way to Lake Hallie Golf for a yoga + golf pairing. An accessible 45 minute yoga class followed by an optional 1 hour group golf lesson with Troy Timm, Lake Hallie Golf Pro + a bucket of balls & time on the driving range. Optional $10 for 1 hour group golf lesson with a bucket of balls for the driving range. tude 44 Yoga Studio, 313 E. Madison St., Eau Claire • $10 • 16+ • (715) 828-3936 • latitude44yoga.com/ events This workshop is designed for those new to yoga that are looking to set solid groundwork to grow their practice. Discuss an array of topics such as: what to expect in a yoga class, typical class structure, types of yoga, breathing, and meditation. Practice yoga poses and flow for a portion of the class.

5:30-6:15pm until Jun. 20 • Dragonfly Dance and Wellness, 308 North Barstow, Eau Claire • $10 • 16+ • (715) 379-9226 • dragonflydanceandwellness.com All body weight exercises, along with the pole for balance and strength. Wear workout clothes and be ready to have fun.

Zumba with Z.Vida Fitness Every Tuesday, Thursday

Candlelight Yoga Every Tuesday until Aug. 28, 7:30pm

5:30-6:30pm Sunday 4:30-5:30pm until Sep. 3 • The Center, 3701 E. Clairemont Ave., Eau Claire • $6/drop in; $40 unlimited monthly; $25 5-class punch card • (715) 205-2901 • cindypeterson.zumba.com Z.Vida Fitness has been bringing their passion and flair for Zumba to the Chippewa Valley for over 5 years now. Participants are eager to admit it’s like dancing with family.

Adult Stand Up Paddle Board Yoga Jun. 22, 9:30-

You, 1423 South Hastings Way, Eau Claire • $10 • (715) 456-1182 • purefitness4you.com Take your Ripsticks outside for a night of fun. Pound is a music-inspired workout using weighed ripsticks. All fitness levels welcome. Everyone can join, regardless of fitness level.

Beginning Yoga Every Monday, 5:30-6:45pm • The Yoga Center of Eau Claire, 2524 Golf Road Suite 2F, Eau Claire • $15 Drop in, or use your pass • 16+ • (715) 8300321 • yogaenterec.org Learn how to do yoga from the inside out in an instructive & mindful manner. • Dragonfly Dance & Wellness, 308 N Barstow Street, Eau Claire • $10 Drop-in • 12+ • +1 (715) 379-9226 • dragonflydanceandwellness.com Candlelight Yoga is a slow paced, meditative, relaxation class. Great for beginners and all levels.

11am; Jun. 23, 9:30-11am • Coon Fork Lake County Park, E 25501 County Road CF, Augusta • $30 • Ages 15+ • (715) 577-4638 • floatingblissyoga.com 90-minute class of paddle skills, yoga and open paddle time. Enjoy Mother Nature paddling to a quiet spot, anchoring, experiencing a unique yoga session with stretch and a variety of yoga poses ending with Savasana. Registration required.

Pound the Pavement Jun. 14, 5:30pm • Pure Fitness 4

Barre on the Bridge Jun. 22, 6am • Boyd Park, 1202

Fairway St., Eau Claire • $6 • Brenda • purefitness4you.com Join Pure Fitness 4 You for a sunrise and Barre on the Bridge. Ballet inspired workout where you will get those legs a shaken and cooldown with some relaxing stretches. 30 minute class to get you on with your day. No experience needed. Drop in, meet under Pavilion at Boyd Park.

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Elm St., Chippewa Falls • $15 • 21+ • (715) 456-1182 • gmail.com 30 minutes of calorie burning body weight high intensity interval training followed by a Yoga inspired cooldown. It’s all levels friendly as modifications and advanced moves will be shown. Cost includes a beer inside the Lodge after class. No registration needed. • Moonrise Aerials Studio, 800 Wisconsin Street; Banbury Place Building 13, Room 112, Eau Claire • moonriseaerials.com Get your first taste of the aerial life with this introductory class that will encourage you to explore your own strength and grace in a fun and supportive environment. This workshops will go over the basic skills and safety that allow a play practice on the lyra and aerial silks.

• Blue Ox Running, 417 S. Barstow St, Eau Claire • FREE • All Ages • (715) 514-0898 • blueoxrunning.com Enjoy a night with runners & walkers of all abilities as you traverse the beautiful downtown area along the river on a group run ranging from ~3.5 to 6 miles. Special events held about once per month with the weekly Thursday group-runs. See website for more details on the calendar.

Rock the Riverfront Featuring the Charity Classic Run/Walk Jun. 23, 8am • Phoenix Park, 330 Riverfront Terrace, Eau Claire • Registration fee information available online • rcu.org Presented by the RCU Foundation, this event features The Charity Classic, a 10k walk/run or 2 mile walk/run, a 1/2 and 1/4mile children’s race. Includes music, family fun, activities, food trucks, and more. Proceeds benefit area charities. Registration at 8am. Race, activities, and food trucks start at 9am.

Freedom Five 5k Run/Walk Jun. 30, 7:30am-noon •

Cinder City Park, Spooner Ave and 10th St., Altoona • Prices vary per race • (715) 839-5188 • altoonaparksandrec.wixsite.com/freedomfive5k The first annual Freedom Five 5k Run/Walk will kick off the Altoona 4th of July celebration. Three levels of races are available so all ages can participate. Freedom 5k Run/Walk (9+yrs), Lil’ Fire Cracker 1/4 Mile Run (5-8yrs), & Sparkler 75 Yard Dash (1-4yrs).

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