Q4 Fall Edition
Fall into Fitness:
New Fall Fitness Class Schedule
Are you looking to mix up your workout? Try a class! All classes are included with our gym memberships or pay just $7 per class for non-members (punch cards are also available)! 

The new Fall class schedule began on October 6. Sunday classes are back!
Holiday Closing Schedule
Thanksgiving Day - Closed
Christmas Eve - Closed
Christmas Day - Closed
New Year's Eve - Closes at 7pm
New Year's Day - Closed
U of M v MSU Football Challenge
November 4-15

What do you need to do?
  1. Pick your favorite team. You can only work out for one team.
  2. Each time you come into workout, sign your name under your favorite team. One signature--once per day. The sheet is located at the front desk. Each signature enters your name into a drawing
  3. Spirit Days are Thursday, November 7 and Tuesday, November 12. If you wear your team colors or apparel on these days, you can sign twice!
  4. We will draw names for door prizes from the names signed under the team that wins the big game on November 16
  5. The winner of the big game will have its flag flown in the gym for a year! Go Green! Go Blue!
Keep you Skeleton Healthy this Halloween!
October is not just for spooky costumes and trick or treating! The week of October 12 is Bone and Joint Health Action Week. Musculoskeletal conditions are very common – one study estimates that 54% of Americans experience bone or joint disorders.

For both men and women, the sooner you take steps to slow the process of bone loss and maintain the bone mass you have now, or even increase it, the better!
  • Try yoga – yoga poses can help increase bone density by imposing force on the spine and hips. WIFC offers several yoga classes each week!
  • Incorporate strength training into your workout – strength training can help keep bones strong, especially as we age.
  • Eat Healthy – a diet high in calcium, vitamins C, D, E and K, and anti-inflammatory foods (such as fatty fish, leafy greens and fruits) has been proven to be beneficial for bone and joint health.
  • Maintain a healthy weight and we can help with that at the gym! 
We love our Officials!
Hockey and soccer season are here, so we wanted to take a minute to thank the work done by all our officials, referees and umpires. The WIFC and Parks and Recreation programs rely on the hard work of these great people! 

If you’re interested in becoming a soccer official, please feel free to stop by the Walker Ice and Fitness Center for more information.
What's New?...Pickleball Courts!
We have 4 new pickle ball courts at City Central next to the 2 tennis courts. We are very excited about this addition to the City of Walker.

What is pickleball?
A paddle sport created for all ages and skill levels. Pickleball is something of a mix between tennis, racquetball and ping pong. Players use special paddles and wiffle balls. The rules are simple, and the game is easy for beginners to learn, but can develop into a quick, fast-paced, competitive game for experienced players. Played as doubles or singles.

Did you know?
Pickleball has had a 650 percent increase in numbers over the last six years, according to USA Pickleball Association. It’s a great family sport, anyone can play, from 8-year-olds up to 100-year-olds! It’s great for hand-eye coordination. Pickleball is inexpensive and requires minimal gear! We have some beginner paddles and balls for sale at the front desk at Walker Ice & Fitness!
Starting October 1, 2019, the City of Walker Parks & Recreation Department will be collecting items to donate to the Grand Rapids Home for Veteran’s again. In the past 2 years we have donated an entire truck full of items thanks to all the help from our Walker community and beyond! This year help us honor our Veteran’s by doubling last year’s donations!

Drop off location is in the lobby at Walker Ice & Fitness. Please see the list of items in need below. Remember NO EXPIRED ITEMS.
Walker residents and visitors! Check out our new interactive mapping tool that showcases all our wonderful parks in Walker. Our Parks and Recreation Department wanted to highlight the many features, amenities and photos of each park with an easy click of the mouse (or touch of the finger on your smart phone > just use the drop down menu and click the 'i' button for park details). Click the image above to view the map!
Its better together! Here is how it works:
  • Only the referring member is eligible for a free month and he/she must be a current member
  • Person being referred must be a NEW member and not a renewal of membership (unless it's been over a year since they have been a member)
  • Adding additional family members in the same household does not qualify for free month
  • New member must sign up for a membership and prepay or give debit information for monthly billing
  • Free month will be added onto the end of active contract or we will skip the following month's billing
Personal Training at Walker Ice and Fitness
Personal training is the perfect way to transform your workout. Our certified personal trainers provide one-on-one instruction, support and accountability for you on your fitness journey. If you’d like to schedule an appointment or just learn more about what we offer contact our fitness manager, Sandie VanBeek, for details. She can be reached at (616) 735-6286 or via email : svanbeek@walkericeandfitness.com

Meet our Newest Personal Trainer, Beth Taylor!
Beth has been teaching fitness classes at WIFC for a while now and we’re excited that she’s now joining our other certified trainers Joan and Carrie in providing individualized instruction. Beth believes in the holistic benefits of exercise as working on fitness can have a positive impact on all areas of your life. She shared with us one of her favorite exercises for shoulders – The Cable Straight Arm Pull Down:
Using the cable cross set at a weight that will challenge you without causing your feet to move, and a bar, make sure your legs are shoulder width apart and stand with a slight bend in the knees. With your arms extended raise the bar to shoulder height and then with a slow, controlled movement bring it down towards your legs. Repeat this 10-12 times for 3 sets.
Resistance Band Workout
Are you taking a trip or can’t make it to the gym for a few days? Take your workout with you with a simple resistance band routine suggested by Personal Trainer Joan Otte. She recommends completing 3 sets of the following moves with a short rest between sets. Perfect for when you’re on vacation or even while you’re at WIFC!
Walker Ice and Fitness Center is hosting USA Hockey’s Try Hockey For FREE day on November 9 from 12-1 p.m.. All kids ages 3-15 are welcome to participate – no experience needed! Bring a bike or hockey helmet if you have one and we will have a limited supply of equipment and sticks for participants. Skates will be available for everyone. All kids will get a jersey to keep and goodies. 
Public Skating at WIFC
Every week, Walker Ice and Fitness offers lots of public skate and drop in hockey sessions at very reasonable prices. So, whether you’re a beginner, a casual weekend skater or a seasoned pro, you’ll love our public skating opportunities. We offer a variety of times and types for public skating; be sure to check our online schedule as all ice times are subject to change.

Open Skate:
  • $4 adults
  • $3 students (18 and under)
  • $3 seniors (55 and over)
  • $8 – full equipment is required
Freestyle Open Skate:
  • $8/1 hour; $12/2 hours

For your child’s safety, we recommend wearing a helmet when ice-skating. You can bring a bike helmet from home – they work great! We don’t have helmets to rent, but we do offer a wide range of adult and youth helmets in the Pro Shop including the CCM Fit Lite youth range. This helmet is specifically designed to provide the best comfort and fit for kids aged 4-7 and will grow with them.

Skate Rental:
Don’t have skates? No problem! We have a wide selection of hockey and figure skates to rent for just $3. Our figure skates start at a kid size 7 and run to adult 13. Hockey skates start at a kid size 8 and we have sizes up to adult 13. 
We still have spots available in the 2019-20 Cross Ice Program!

Our Cross Ice program is perfect for kids aged 5-13 who want to develop their hockey skills. No previous hockey experience needed. Kids just need to have basic skating ability and we will take it from there! At WIFC, players get to progress at their own pace and the emphasis of Cross Ice is on making hockey fun! Friday night skill-based practices start at 5 p.m. and the Saturday 11 a.m. sessions have skill skates and game day.

Cross Ice at WIFC is the best value in West Michigan! Our 20-week program is just $395. That includes ice time twice per week, a jersey and expert instruction led by Coach Mike Fountain and his coaching staff. This helps our program stand out as very few Cross Ice Programs are personally run a facility Hockey Director with Mike’s playing and coaching background. Coach Mike understands, as a former professional player and as a dad, the importance of making hockey fun for young players.  

Late signing up? That’s no problem – kids are always welcome, and we can pro-rate for the remaining sessions! Contact Mike Fountain with any questions – (616) 735-6286 or mfountain@walkericeandfitness.com .
Welcome Back HAWK!
Now that October is here, hockey season is back in full swing! That means that the Hockey Association of Western Kent (HAWK) is back for practices and games! This year, we have around 300 players ranging from 5-17 years. HAWK still has spots available at the Cross Ice (6U), Mite (8U) and PeeWee (12U) levels. HAWK is a non-profit organization dedicated to improving hockey in West Michigan. For more information, visit hawkhockey.net.

In November, the Ice Arena is hosting two Mite Jamborees on November 2 and 16 from 12-2 p.m.. There will be 12 teams participating at each event.
Learn to Skate / Learn to Play
Learn to Skate/Learn to Play session 2 begins on November 2 at 10 a.m. and spots are still available! Download a copy of the registration form or stop by Walker Ice and Fitness for more information.

Learn to Skate:
LTS provides a fun way for skaters of all ages to learn to fundamentals of ice skating. Skaters are divided among our instructors based on experience, so the program is great for beginners and more advanced skaters. Contact Coach Jacqueline at jalimpich@walkericeandfitness.com with any questions.
Learn to Play Hockey:
LTP is a great way for boys and girls to start and develop their hockey playing skills. It's really important for Learn to Play Hockey that participants have basic skating skills. Full equipment is required - contact Coach Mike at mfountain@walkericeandfitness.com with any questions.

Snow Plow:
Snow Plow is for boys and girls 5 years and younger who've never skated before. It teaches kids the basics of skating in a fun and safe environment. Contact Coach Jacqueline at jalimpich@walkericeandfitness.com with any questions.
Learn to Skate and Learn to Play: $99 - this cost includes 7 weeks of expert instruction and Learn to Skate USA registration.
Snow Plow: $70 - this cost includes 7 weeks of expert instruction and Learn to Skate USA registration. 
Benefits of Fiber
Most Americans fall far short of the recommended daily amount of fiber in their diets. Women should aim for 25 grams of fiber per day, while men should target 38 grams. It’s estimated that most Americans get around 16 grams of fiber per day. Healthy foods that are high in fiber are blueberries, apples, broccoli, carrots, raspberries and barley. Here are a few health benefits of boosting your fiber intake:
Easy High Fiber Black Bean and Salsa Soup
  • 2 (15 ounce) cans black beans, drained and rinsed
  • 1 1/2 cups chicken broth
  • 16oz tub of chunky salsa
  • 1 teaspoon ground cumin
  • 4 tablespoons sour cream
  • 2 tablespoons thinly sliced green onion
  1. In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until it reaches your desired consistency.
  2. Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
  3. Ladle soup into 4 individual bowls, and top each bowl with 1 tablespoon of the sour cream and 1/2 tablespoon green onion.
Makes 4 servings
Per Serving: 240 calories; 5 g fat; 34.5 g carbohydrates; 13.3 g protein; 6 mg cholesterol; fiber 12.9g
Cold and Flu Season Reminders
It’s cold and flu season—here are a few tips on how to keep yourself and others safe and germ free at the gym!!
  • Use the hand sanitizer BEFORE and AFTER your workout.
  • Clean all equipment BEFORE and AFTER you use it with the sanitizing spray and a new cloth provided in the gym.
  • Try not to touch your eyes, mouth and nose with your fingers or palms while in the gym. Use a sweat towel or back of your hand to wipe away perspiration.
  • In the sauna, sit on a clean towel. Always wear foot gear in the locker rooms and shower areas.
  • Stay home if you are not feeling well, have a fever or bad cough.
  • Wash your hands before you leave!

Thank you to our members for doing your part in helping us keep our gym clean and germ free!
Meet our New Staff!
In August and September, WIFC welcomed 12 new staff members! They are fully trained and ready to provide excellent customer service to all our guests and members. Welcome everyone!
CPR Training
In September, 32 members of the WIFC staff completed their CPR and AED re-certification with the American Heart Association. We hope that we never need to use these skills but it’s better to be prepared for emergencies! Congratulations to all staff members!
Once again, the Walker Ice & Fitness Center will be a drop off location for Toys for Tots. Bins will be located in our lobby very soon!
Donations are due by Monday, December 9.

Thank you members for supporting this great cause!
Walker Ice and Fitness Center
4151 Remembrance Rd. NW
Walker, MI 49534
Phone: (616) 735-6286