SAVE THE DATE:

Fall Soccer Registration Opens: July 7

Chalk the Park: July 9 | 10-11:30 AM | City Central Park

KDL Splash Party w/ Walker Fire Department: July 10 | 1-2 PM

Learn to Skate / Play Hockey Registration Opens: July 21

Chalk the Park: July 23 | 10-11:30 AM | Alpine Estates Park

Blood Drive: August 20 | 1-6 PM

Senior Walk 

Come join us Wednesday mornings at 8:30 for a quick warm-up and a one-mile walk on the beautiful trail behind WIFC!  

July 23: Sidewalk Chalk Day 

July 30: Hat Day 

August 6: Wear a previous year walking shirt 

August 13: Wear your NEW walking shirt 

How to perform a kettlebell RDL (Romanian Deadlift) 

Kettlebell Deadlifts are a great way to strengthen your glutes and hamstrings, but it’s important to use the correct form to prevent injury.  

1. Stand with your feet about hip width apart and place your kettlebell on the ground between them. 
2. Keeping your back straight and chin tucked, bend at your waist and hold the handle of the kettlebell with both hands. (You will have to slightly bend your knees to maintain correct form.) 
3. Using your glutes and hamstrings, slowly pull the weight up until you reach a straight standing position. Make sure to squeeze those glutes at the top! 

Hot Weather Tips 

“That initial feeling of something being “off” is worth noticing,” says Dr. Kaiser. Heat exhaustion often comes on as a wave of weakness or fatigue, with other symptoms including sweating more than usual, dizziness, fainting, pale skin, nausea, and vomiting. 

Having just one or two of these symptoms should prompt you to act immediately – don’t wait to see if more symptoms develop. The sooner you take steps to cool your body down, the better. Take action right away by: 

• Finding a cool place to rest, preferably near a fan or in an air-conditioned space. 
• If you can’t get inside, rest in the shade. 
• Drink small sips of cool fluids, such as water or electrolyte-rich beverages. 
• Remove excess clothing, including outerwear, shoes, and socks. 
• Use cool compress or take a cool shower/bath to bring down your body temperature. 

If symptoms don’t improve quickly or they get worse, it’s time to call 911 or head to the emergency room.  

Chunky Salsa  (Small Batch) 

• 5 Roma Tomatoes or Canned Diced Tomatoes 
• 1/4 Yellow Bell Pepper 
• 1/4 Red Bell Pepper 
• 1/4 Green Bell Pepper 
• 1/4 Orange Bell Pepper 
• 2 Jalapenos (with seeds from one jalapeno) 
• 1/2 Onion (your preference) 
• 1 Can of Corn (drained) 
• 1 Can of Black Beans (drained and rinsed) 
• 1 Small Can Green Chilis  
• 1 Lime (squeezed) 
• Fresh or dried basil (your preference) 
• Salt and pepper to taste 



Mix everything together in a bowl after cutting, draining and squeezing. Refrigerate and Enjoy! 

Try Us FREE for 7 Days!

Are you interested in a gym membership? You can try out our facility FREE for 7 days. Anyone 18 years and older, an area resident, and a first-time visitor to our facility is welcome to do this! You will have access to all our amenities during this week. That means the indoor track, cardio equipment, extensive free weights, and more are yours to try FREE! Call (616) 735-6286 or click here for more info.