Walker Ice & Fitness Center
Quarterly e-Newsletter
Our Groupon Punch Card Special is Back!

WIFC offers an awesome range of fitness classes, which are available for non-members too! Drop-in rates for fitness classes are $7 ($4 for seniors) and punch cards are available as well. Starting on April 1, 2019, the punch card is available at a greatly discounted rate through Groupon ( https://www.groupon.com/ ). So, stock up today! Once purchased, punch cards never expire and can be used for any of our fitness classes. 
Why am I not losing weight?
Examining your eating choices is a smart way to recharge your health and fitness goals.
Here are 3 hidden dangers to consider:
Protein – are you eating enough? A serving of vegetables such as tomatoes, mini sweet peppers and red onions are actually a good source of protein. Quinoa contains 18% protein and beans as much as 27% protein. Dark leafy greens average 35 to 50% protein. If you are concerned about getting enough protein try adding chickpeas on top of your salad for an extra boost.

Remember portion control – a healthy portion is fist sized. Be careful to not overload on healthy food. Some foods may have far more calories than you realize. So, don’t eat the whole cake just because it’s gluten free. People get caught up on going gluten free, organic, low sugar or whatever, but then totally disregard portion control which can lead to significant weight gain over time.

Beware low fat labels – they may not be as healthy as you think. Many foods with low fat or similar claims may have more sugar and more artificial ingredients, preservatives, salt and calories than the full fat version. For example, low fat ice cream or dressing may sound like a win-win, but it may well have more sugar than the full fat kind. Studies show people often binge more on foods that are labeled “low-fat”.
It’s Asparagus Season in Michigan!
Take advantage of some excellent local produce this spring by buying some Michigan asparagus from a farmer’s stand. Not only will you be supporting our farming community but you’ll be able to enjoy the huge health benefits of asparagus. Asparagus has lots of vitamins (A, C, E, K and B6), minerals (folate, iron, and calcium) and it has both soluble and insoluble fiber – meaning it keeps you feeling full longer. Asparagus is extremely low in both fat and calories with one cup equaling just 32 calories.

To get the full benefits of this veggie, shorter cooking times are crucial. Some of the recommended methods include blanching or fast roasting.

Quick roasted asparagus recipe
There are many ways you can  cook asparagus , but roasting is one of the best ways to bring out the full flavor of this nutritional powerhouse. When the stalks darken and crisp, they're not burning, they're developing more flavor.  Here's how to cook perfect asparagus every time. 

  1. Trim the woody ends. The bottom of asparagus spears are super tough and nearly impossible to bite through, even when cooked. Cut them off! 
  2. Season generously. Don't be shy with salt and pepper or else your asparagus can turn out very bland. 
  3. Roast in a single layer. If you overcrowd the pan, you risk steaming the asparagus, which would prohibit proper roasting! 

  • 2 lb. asparagus, stalks trimmed
  • 1-2 tbsp. extra-virgin olive oil
  • Kosher salt
  • Freshly ground black pepper

  1. Preheat oven to 400º. On a large baking sheet, toss asparagus with olive oil and season generously with salt and pepper.
  2. Roast until tender and slightly charred, 25 minutes.
Equipment Spotlight – the BOSU Ball
One of the most versatile pieces of equipment in the gym is the BOSU ball. The BOSU ball is great for all types of exercise – you can use it for leg exercises, core work, upper body and even cardio exercises. What the BOSU ball does is it adds an element of instability which forces you to engage your core muscles, no matter what muscle the exercise is technically focused on. Below, WIFC fitness instructor Danielle shows us some of her favorite moves on the BOSU ball.

Join Danielle’s classes on Monday evenings at WIFC.
Mountain Climbers
Hip Flexors
Hip flexors are the engine through which our body moves. They control balance, our ability to stand, twist, reach, bend, walk and step. When our hip flexors tighten it causes a lot of problems in ordinarily healthy and active people. Tight hip flexors are the root of many problems:
  • Nagging joint pains in your legs, lower back and hips
  • Walking with discomfort
  • Hips locking up
  • Bad posture
  • Circulatory issues
Your hips serve as the bridge between your upper and lower body and are at the center of your body’s movement. Sitting within the well of your hip and lower spine is the psoas muscle, one of the two muscles that make up the iliopsoas. It’s often called the “mighty” psoas for the many important functions it plays in the movement of your body. The psoas is the only muscle in the human body that connects the upper and lower body. The muscle attaches to the vertebrae of the lower spine, moves through the pelvis and connects to a tendon at the top of femur. It also attaches to the diaphragm, so it’s connected to your breathing too. The function of the psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and gives you greater mobility and core strength.
Sitting for long periods of time causes your hips to become stuck in a forward thrust position, which leads to pulling on the lower back, which decreases circulation and can cause the lower back to curve pushing out the stomach. When the psoas works properly, it pulls the abdomen back, tucking the tummy in, giving you a stronger stomach.
Static Stretching for tight hip flexors*
Knowing you have tight hip flexors is one thing, knowing how to stretch is another. Here is an example of a hip flexor stretch.
  1. Assume a lunge position
  2. Start lowering the back knee straight down to the floor
  3. Make sure the front knee is directly over the foot and ankle
  4. Hands should be placed comfortably on the front thigh
  5. Abdominals are pulled in; hips tucked under
  6. If you can, slightly lean back to feel a deeper stretch
  7. Hold the stretch and breathe. Switch legs after 30 seconds

*always consult a doctor with any medical issues.
Hawk Hockey Updates
During the week of May 20 HAWK will be holding Fall tryouts for all levels:

10U - Squirt AA
12U - PWA
12U - PWAA
14U - Bantam A
14U - Bantam AA
16U - Midget A
18U - Midget JV

HAWK fall registration for house and travel is available at www.hawkhockey.net
Stick & Puck
Starting in May, Stick & Puck will be back in regular rotation on the Ice Schedule. Check www.walkericeandfitness.com for dates and times.
Stick & puck gives youth and senior players a chance to practice and have fun in a non-competitive atmosphere. If you’re looking for a way to improve as a hockey player or if you just want to burn a few calories, there’s no better way than spending time on the ice with a hockey stick and puck!

WIFC’s rules for Stick & Puck:
  • Helmet & gloves are required. Additional protective equipment is recommended.
  • No slap shots
  • No scrimmages, no games
  • Any pucks provided by the facility must be returned at the end of the session
  • $8 per person (all participants must also sign a waiver at the Front Desk)
Summer Hockey Schools
Every summer, WIFC hosts a variety of hockey schools:

The Ron Baum Hockey Specialty camps are summer programs that emphasize only the major skills used in hockey. Each camp is highly focused on a limited number of skills. This year the program is hosting a puck handling, skating and scoring camp for Squirt year 2 and Bantam year 1 at Walker Ice and Fitness Center (July 29 - August 2). 
This is a combination camp for players who are looking to advance their puck skills while also focusing on improving their scoring. The camp will focus on increasing every player's stick handling and puck protection skills, becoming more patient with the puck, proper shot or deke selection, and how to become a more consistent goal scorer.
For more information or to register for this camp, please visit www.hsc4me.com
Future Pro Goalie Camps
The Walker Ice and Fitness Center will be hosting several goalie clinics this summer which are run by the Future Pro Goalie School. Future Pro offers a wide range of goaltending camps that help players learn a range of skills that can be utilized on the ice to improve their game. Check out the photos from one of last year’s WIFC hosted Future Pro camps or visit http://futurepro.com/ to learn more. 
BnB Hockey Clinics
During the summer, Walker Ice and Fitness will be hosting the Brooks Brothers hockey clinics. The clinics start out by evaluating skating, balance and small skills. As the camp builds it slowly integrates stick handling, puck control and passing, shooting and tactical puck movement.
For more information or to register, please visit https://www.bnbhockeyclinics.com/
Ice Arena Maintenance Project
Over Spring Break our maintenance and ice teams did some maintenance on the Ice Rink. Here is a rundown of all the work that was done. They took the ice out, replaced the cooling tower on the roof, and performed preventative maintenance to the ice compressors. They also did some general repairs to the rink, painted the ice and then rebuilt the ice.
It’s an amazing process to watch!
View the February edition of the Annual Walker Parks and Recreation e-Newsletter here .
Drop in 3 on 3 Basketball
“Court is in Session”
Starting April 29, 2019 every Monday 6:00 p.m. – 8:00 p.m. our two basketball courts behind Walker Ice & Fitness Center will be reserved for FREE drop in 3 on 3 Basketball. Ball not provided.
Drop in Inline Roller Hockey
“Don’t go through life without GOALS”
Starting May 1, 2019, we will have our outdoor inline rink reserved for FREE drop in every Wednesday from 6:00 p.m. – 8:00 p.m. We do have limited youth goalie equipment for rent at the front desk at Walker Ice & Fitness for a $10.00 fee. No other equipment provided.

“Let’s keep it rolling and have a good time”
Drop in Volleyball
“Bump, set, spike it……that’s the way we like it”
Starting April 30, 2019 every Tuesday, 6:00 p.m. – 8:00 p.m., our 2 sandy Volleyball courts will be reserved for FREE drop in beach Volleyball! Ball not provided.
Meet some new friends while you experience the outdoors, exercise and have fun!
Save the Date: May 27
The Memorial Day Parade has been a Walker tradition for many, many years. Please join us in honoring those veterans that have made the ultimate sacrifice for our nation. All Veterans, bands, floats, scout troops, businesses and organizations are invited to participate in this year’s parade. 

The Memorial Day parade is on Monday, May 27 at 12:00 noon. 

Entry deadline is Monday, May 6. Entry forms are available via our website:  www.walkericeandfitness.com    
Adult Softball
“Take it one pitch at a time and one day at a time”
Don’t forget about our adult softball leagues! Have a local business sponsor a team and get out and have a great time! We have men’s, women’s and coed leagues. Registrations will begin March 25, 2019. Games start the week of June 3, 2019 and are played Monday – Thursday evenings.

  “Life will always throw you curves, just keep fouling them off, the right pitch will come and when it does be prepared to run the bases”
Interested in Renting a Park Pavilion for your Next Gathering?

The Walker Parks and Recreation Department would be happy to help! We have several options available!

Reserve any of our park facilities ONLINE at www.walkericeandfitness.com

Contact Walker Parks & Rec for more information and pricing at 616-735-6286. sjohnson@walkericeandfitness.com or mmay@walkericeandfitness.com
Alpine Estates
Bathroom Facility
Basketball Court
Ball Field
Walking Trails
Community Park
Bathroom Facility
Tennis Courts
Pickleball Court
Soccer Field
Ball Field
Playground (newly updated)
City Central
Bathroom Facility
Tennis Courts
Volleyball Courts
Pickleball Court
Soccer Fields
Ball Fields
Fishing Pond
Basketball Court
Inline Skating Rink
Walking Trail
Parties, Group Events and Room Rentals
Are you looking to host an extra-special party this spring or summer? WIFC offers a range of party packages and room rentals that would be perfect for any occasion!

Our Group Party Packages and birthday packages can be hosted during our open skate sessions. The cost includes use of one of our party rooms, admission to open skate and skate rental. If you’re interested in renting our Ice Arena for a private event our summer rates are just $185 per hour. To book a party or to reserve the arena, call (616) 735-6286.

We also provide room rentals for all your event needs including: showers, graduations, work events & conferences, birthdays, club meeting and more! Room rentals start at just $20 per hour and we can accommodate up to 120 people. 
(Second photo: Private Ice rental for a Broom Ball party)
Walker Ice and Fitness Center
4151 Remembrance Rd. NW
Walker, MI 49534
Phone: (616) 735-6286