Health & Fitness 2022

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FIVE TIPS FOR RUNNING IN WINTER bundle up and get zippin’ with these tips from the owner of Eau Claire’s Blue Ox Running advice by

WHEN YOU WAKE UP IN THE MORNING AND TAKE A PEEK AT THE TEMPERATURE GAUGE, the last thing on your mind is probably, “I should go outside and willingly subject myself to these temperatures.”

But, if you’re aiming to start the sport of running in the new year, here are a few tips to get outside running safely – and maybe have a little fun, too!

REMEMBER THE BIG PICTURE. Everybody runs and walks for different reasons, and wintertime can be especially edifying for mental health, fresh air, and keeping your system pumping blood. For even the more competitive runners, it can serve as a season to naturally slow down a bit, build a good base, be flexible with training and cross training, and build mental toughness. Remember: Spring always comes, and it does feel good to have some momentum in your fitness when the weather gets nice. A very

adam condit • photo by jason connelly

wise coach always said that Wisconsin winters can be our version of “altitude training” – it naturally humbles you and slows you down a bit. But, as long as you embrace it, prepare for it, and don’t fight back, keep moving!

GET THE RIGHT GEAR. You can’t fake it in zero degree weather, but with the right gear you can be toasty warm. Winter is actually many people’s favorite time to run because they get the fresh air they’re lacking the rest of their day. The right combination of base layers, different thicknesses of tights or pants, jackets, hats, mittens, neck warmers, and yes, even wool underwear will keep you outside when you wouldn’t be otherwise. Your shoes don’t have to change in the winter although some runners do grab a pair with GoreTex and better traction for trail or winter running – or a pair of YakTrax when the roads are extra icy.

HOLD YOURSELF ACCOUNTABLE. Love running alone? No problem, but have a plan and maybe even share it with somebody else. Know when you’re less likely to stick to your plan and avoid those traps. Some examples include not being prepared with the right clothing available (laundry or gym bag always gets left in your car) or knowing when your absolute last chance to hit snooze is so that you won’t skip that day. Love (need?) to run with others? Do it! Coordinate, get to a group run (Blue Ox hosts a group on 6pm every Thursday!), and make it a priority.

WARM UP BEFOREHAND. The first 10 minutes of every cold run can feel ... cold. But your body warms up, and you can be toasty as can be with the right gear when you keep moving.

Prevent the initial “10 minute chills” by doing some pre-run exercises and

dynamic stretching in your full running gear inside. Get your toes moving, and those first miles will be more pleasant; you’ll be less stiff and ready to tackle the elements.

HAVE A PLAN + BE FLEXIBLE. Many runners have a hard time having fun because their expectations are off from reality. Running in the winter takes a bit more preparation time for extra clothing, slower pacing with slippery roads, being out before or after daylight, and being able to move workouts and be flexible when the winter storms are at their worst. Those that survive a season of winter walking or running well are those who are realistic with what they can do with their schedule. It doesn’t have to be seven days a week; maybe shoot for three or four. This can be helpful with flexibility when the weather gets really bad.

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GO FOR THE GOLD! Gold’s Gym rebrands as Eau Claire Fitness words by

kelly carlson

THE PANDEMIC ONLY HIGHLIGHTED THE IMPORTANCE OF GETTING UP AND GETTING OUT to stretch those legs and prioritize healthy habits. One gym is taking the “new year, new me” idea to the next level with a rebrand of their company, changing from Gold’s Gym to Eau Claire Fitness to embrace their iden-

tity as a local fitness center.

After almost two decades of operation, the inspiration to change Gold’s Gym’s title came from an aim to more formally connect to Chippewa Valley’s local fitness scene. “We’ve always been locally owned but felt the Gold’s Gym name was holding us back from

people realizing that,” said Kevin Spencer, general manager of Eau Claire Fitness. “We really wanted to branch off and create (our) own name and brand to … hopefully help us be more (involved in the community).”

Despite their new vibe, Eau Claire Fitness still offers their fitness offerings, including personal training, cardio workout materials, free weights, a pool, group exercise, a smoothie bar, and more. There’s also a kid’s club available to entertain little ones while you’re sweating through a hefty workout!

Check out more about Eau Claire Fitness at eauclaire-fitness.com.

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NEW YEAR, NEW TASTES,NEW GOALS local wellness expert shares benefits of an Ayurveda diet words by

AS THE NEW YEAR BEGINS, IT’S THE PERFECT TIME TO MAKE SOME CHANGES WHEN IT COMES TO NUTRITION. As the new year begins, it’s the perfect time to make some changes when it comes to nutrition. Don’t try some fad diet that may not be compatible with your body; try Ayurveda – an ancient sister science of yoga that loosely translates to mean “the science of a balanced life.”

Ayurveda is all about finding balance in your body with your needs.

“Ayurveda is based on this wisdom about optimizing and maximizing your own health,” said Lori Pankrantz, a local Ayurveda Wellness Counselor. “With foods that you eat, how you move your body, how you pay attention to the cues your body gives you, all of those combining to lead you to living your best life.”

One big way that Ayurveda can help balance your body is through the six different tastes that should be incorporated into every meal: sweet, salty, sour, bitter, pungent, and astringent. According to Pankrantz, your body can often feel unsatisfied when you are lacking one of these tastes.

sawyer hoff “So often you eat a big meal and then, half an hour later, you find yourself perusing the pantry and you’re like, ‘I’m not even hungry, what am I doing?’” Pankratz said. “You could argue that maybe you were missing a key taste.”

These tastes don’t have to be super overpowering or complicated.

In fact, Pankratz said incorporating these tastes into your diet could be as easy as squeezing a lemon over your meal to include something bitter.

Pankratz became interested in Ayurveda while was completing her yoga study in Minneapolis. Her instructor would weave in aspects of Ayurveda into their sessions, and it immediately drew her in. “It’s an individual concept,” said Pankratz.

“It really focuses on you as an individual, about what is going to keep my body healthy and happy is most likely different from what is going to make your body happy and healthy. This was really appealing to me.”

The Yoga Room holds workshops focused on Ayurveda. Check out more at theyogaroomec.com.

AN EXAMPLE OF AN AYURVEDA DISH, COMPLETE WITH ALL SIX TASTES PHOTO VIA UNSPLASH

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THREE YOGA STRETCHES TO INTEGRATE INTO YOUR EVERYDAY ROUTINE words by

kelly carlson

If you’re looking for a new way to stretch, get grounded, and move your body within your normal day-to-day schedule, check out these three easy yoga poses. “It is a common reflection that a.) I wish I had started sooner, and b.) I did not realize the community was going to be so inviting and would help me feel so welcome,” said Amy Erickson, founder of Latitude 44 Yoga. Embrace your inner yogi with Latitude 44 Yoga Studio downtown Eau Claire, or grab a mat on your own time!

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CAT + COW CAT + COW ARE TECHNICALLY TWO POSES, BUT THEY PAIR EXTREMELY WELL TOGETHER. “(They) bring in some additional movement to the spine and are so great for postural health, heart opening, and stretching your way into a good day” said Amy Erickson, founder of Latitude 44 Yoga Studio.

Start off this pose on your hands and knees, hands under your shoulders and knees under your hips.

As you inhale, lift your hips upward while pressing your chest forward, allowing your belly to sink to the floor. This is cow pose! Exhaling, come back to center to round out your spine, bringing it upwards (making a kind of hump with your back) and tuck in your tailbone. Relax your head downward. This is cat pose! These two poses support your back, help improve posture, and can help center your balance.

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SUPINE TWIST

EASY SEAT

“SUPINE TWIST IS WONDERFUL TO REBOOT THE SYSTEMS OF THE BODY AND BRING SOME MOVEMENT INTO THE SPICE,” SAID AMY ERICKSON, FOUNDER OF LATITUDE 44 YOGA STUDIO. To start, grab a mat and lie down on your back. Push your hips a few inches to one side, bend your knees, and draw your right knee into your chest while extending your left leg. Then, cross your right knee over to the left side of your body. Open your right arm to the right, and feel the twisting of your spine. Do you see where this pose gets the nickname “heart opener”? Hold this pose for a few seconds, then repeat on the other side.

While this pose sounds a bit tricky, it’s really not too hard once you get the hang of it. And, an added bonus: it can help aid spinal mobility, relieving common back pain.

“EASY SEAT IS GREAT FOR GROUNDING, CALMING, AND TAKING A MUCH-NEEDED POSE,” SAID AMY ERICKSON, FOUNDER OF LATITUDE 44 YOGA STUDIO. Here’s how to do the pose at home: Sit down, cross one shin over the other, lengthen your back, and push your shoulders up, back, and down into your spine. If you can’t cross one shin over another easily, just get as close as you can! Rest your arms on your knees (or wherever feels comfortable!) and focus on breathing steadily.

This pose is great for posture, flexibility, and staying present in the moment through meditation. Many yogis choose to start their yoga sessions with this pose, but this can also be a pose you integrate into a five-minute “pause” at your office desk or a quick stretch session in the middle of the day.

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WHAT’S YOUR NEW YEAR’S RESOLUTION? last year, local runner Alex Rongstad ran every street in Eau Claire, and he’s inspiring others to make bold goals words by

A NEW YEAR CREATES COUNTLESS OPPORTUNITIES TO REALIZE YOUR NEW YEAR’S RESOLUTIONS, and if you think you can’t achieve them, just take a cue from an inspirational runner sprinting through the streets of Eau Claire. Meet Alex Rongstad, an Eau Claire native and marathoner who – in mid-2020 – made it his mission to run every street in Eau Claire. (Yes, every single one!) Six-months-later, Rongstad realized that goal.

“If this project has taught me anything, it’s how deeply interconnected we are to one another by the simple virtue of where we call home,” Rongstad wrote to his Strava account, where he tracks his miles. “It’s the streets we live on, the space we start, that brings us all together.”

Bettering yourself isn’t always an easy ask, as

parker reed

Rongstad has had to battle his own body to continue running from an early age. He was diagnosed with osteomyelitis, a rare bacterial bone infection at an early age, and his left ankle is slightly smaller than his right. Rongstad has broken his collarbone numerous times and endured many injuries on account of his ailments. In addition to the physical challenges he’s faced, Rongstad tackled his social reservations by having runners join him in mid-December on his final run of his Eau Claire-based project.

“This is not an easy ask for me,” Rongstad said.

“As an introvert and often solitary runner, I have been overwhelmed by the community support for this project. Especially the small gestures of kindness, folks asking about the progress, or coming out to run

a couple miles here and there. I set a goal for myself at the beginning of last year that I was going to try to open up and connect to more people through running and movement – this project is what has come of that intention.”

With his goal now complete, Rongstad said he has learned more about the city he grew up in in the past six months than he ever did before. He’s grown a new admiration for the people who inhabit the city, in addition to the physical city itself.

“I’ve learned more about this community in the last year than I’ve ever known in the 32 years prior, and yet I feel that is just the tip of the ice berg,” Rongstad said. “It’s people who make the community what it is.”

HOW CAN YOU REACH YOUR GOALS SAFELY? tips on navigating variant COVID-19, from EC health department WITH THE NEW AND MORE CONTAGIOUS OMICRON VARIANT, COVID-19 CASES HAVE SHOT UP AFTER THE HOLIDAY SEASON. Eau Claire County is seeing more than 100 positive cases per day for the first time since November 2020, and the county’s positivity rate is a record 22.7%. Here’s what you need to know about staying safe this winter.

I’VE TESTED POSITIVE FOR COVID-19. HOW LONG DO I QUARANTINE? 5 days (with the first day that you exhibit symptoms being day zero). Notify anyone that you have come into close contact with – including friends, family, and your employer.

• I’VE QUARANTINED FOR FIVE DAYS. NOW WHAT? On the fifth day of quarantine, you should get an antigen test. If your test results come back negative for COVID-19, you can return to life per usual on day six (masked). If you cannot mask, quarantine for a full 10 days.

• I WAS EXPOSED TO SOMEONE WHO TESTED POSITIVE. WHAT SHOULD I DO? Unvaccinated or not fully vaccinated individuals should quarantine for five days – the day of exposure being Day Zero, and get tested on the fifth day. You must wear a mask until the 10th day after exposure. Fully vaccinated people do not need to quarantine but must wear a mask in public for the 10 days after contact.

For more information on testing, vaccines, and quarantining, you can visit covid19eauclaire.org •

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RESOURCES & LISTINGS listings by

james johonnott

GYMS 3D Fitness • 3dfitness.fit

405 Graham Ave, Eau Claire • 514-3110 15 West Grand Ave, Chippewa Falls • 723-3800

Anytime Fitness •anytimefitness.com •

329 Water Street, Eau Claire • 831-6400 2625 Birth Street, Eau Claire • 831-6200 2532 Golf Road, Eau Claire • 831-8600 1700 Stout St., Menomonie • 309-4441

Bodywork Athletics Club • bodyworksmenomonie.com • 3019 Schneider Ave SE, Menomonie • 235-6106

Burn Boot Camp • burnbootcamp.com • 3519 Gateway Dr, Eau Claire • 972-2876

Dragonfly Dance & Wellness • dragonflydanceandwellness.com • 308 N Barstow St, Eau Claire • 379-9226

Eau Claire Sport Warehouse •ecsportwarehouse. com • 2983 11th St, Eau Claire • 514-5944

Momentum Sport Fitness • momentumsport.com

Fit With G - Online Yoga Workouts • fitwithg.

• 2615 London Rd / Suite D • 955-4319

Pinehurst Fitness • pinehurstfitness.com • 3027 N Hastings Way, Eau Claire • 429-0574

Planet Fitness • planetfitness.com • 3015 E Hamilton Ave, Eau Claire • 598-1602

Pure Fitness 4 You •purefitness4you.com • 1423 S Hastings Way, Eau Claire • 456-1182

Quickhit Fitness Lab •quickhitfit.com • 2127 Eastridge Center, Eau Claire • 214-2348

Rejuv Women’s Boot Camp •eauclairewomensbootcamp.com

Savage Fitness • savagefitbox.com • 2228 N Hillcrest Parkway, Altoona • 572-8243

Snap Fitness • snapfitness.com • 1102 N Broadway St, Menomonie • 232-9999

com Offers 1-on-1 coaching, and online yoga-based workouts that include four classes per week.

Floating Bliss Yoga • floatingblissyoga.com Mobile yoga studio that hosts stand-up paddle board yoga.

Gold’s Gym • 3225 Lorch Ave., Eau Claire •

552-4570 • goldsgym.com/eauclairewi/ Hosts a number of group fitness classing, including yoga.

Happy Apple Therapy + Yoga + Massage •

436 Main Street E, Menomonie • happyappletherapy.com Offers an integrative therapy method, focused on healing with personalized counseling.

They offer yoga with beginner, vinyasa, meditation, alignment, stretch, and breathing focuses.

Highland Fitness Center • 2221 Eastridge

The Rally Point • therallypointec.com • 6061

Center, Eau Claire • 833-2100 • highlandfitness. com Highland Fitness hosts a number of group fitness classing, including yoga.

F45 Training • f45training.com/easteauclaire

The Well • thewelleauclaire.com • 311 E. Madi-

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

FIRE Fitness Camp • firefitnesscamp.com/

Wissota Fitness Tanning & Massage • wisso-

FitELITE • fiteliteonline.com • 3420 Mall Drive

YMCA • ymca-cv.org

•1415 Winchester Way, Altoona • 579-2664

menomonie • 1320 Broadway St. North, Menomonie Suite 7, Eau Claire

Fitness Freedom • fitnessfreedomwi.com • 60 S Barstow St., Eau Claire • 514-2137

Sandstone Road, Eau Claire • 514-3525 son Street, Eau Claire • 828-3936

tafitness.com • 16850 Co Hwy X, Chippewa Falls • 723-7006 611 Jefferson Ave, Chippewa Falls • 723-2201 700 Graham Ave, Eau Claire • 836-8460

Gold’s Gym • goldsgym.com • 3225 Lorch Ave, Eau Claire • 552-4570

YOGA

Highland Fitness • highlandfitness.com

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

2405 Folsom St., Eau Claire • 839-3702 2221 EastRidge Center, Eau Claire • 833-2100

Machine Shed Fitness • machineshedfitness.com • 2021 Broadway St S, Menomonie • 308-3837

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stow, Eau Claire • dragonflydanceandwellness. com Offers Yoga, Zumba, Nutrition, pole dancing, Personal training, Hooping and more.

studio.com • S4530 Porterville Rd, Eau Claire • 831-0909

Crossfit River Prairie • crossfitriverprairie.com • 3040 Meadowlark Ln Ste 2 Altoona • 579 4214

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Mission Accomplished • missionaccomplished-

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• 529-3344 • thecenterec.com Opportunities include ayurveda, zumba, yoga, meditation, Reiki, art, pottery, spiritual direction and more.

Dragonfly Dance and Wellness • 308 North Bar-

Eau Claire • 828-3936 • latitude44yoga.com 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 • moonriseaerials. com Offers feminine empowerment through aerial yoga, circus fitness, and flow arts.

New Day Yoga & Wellness • Inside Lake Wissota Family Chiropractic , Chippewa Falls • 579-8545 •facebook.com/NewDayYogaWellness Fitness focused Hatha yoga for strength and flexibility.

Experience deep stretches and amazing inversions on “The Great Yoga Wall” exclusive to New Day.

PRAJNA Pilates • 705 S. Barstow Street, Eau Claire • 577-5502 • baemmert.com Offers a

GYM GRID contact information available on subsequent pages

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3D Fitness Anytime Fitness Bodyworks Athletics Burn Boot Camp Dragonfly Dance & Wellness Eau Claire Sport Warehouse Crossfit River Praire F45 Training FIRE Fitness Camp FitELITE Fitness Freedom Gold’s Gym Highland Fitness Machine Shed Fitness Mission Accomplished Momentum SportFitness Pinehurst Fitness Planet Fitness Pure Fitness 4 You Quickhit Fitness Lab Rejuv Women’s Boot Camp Savage Fitness Snap Fitness The Rally Point The Well Wissota Fitness Tanning & Massage YMCA

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variety of group classes and individual sessions to assist participants on their wellness journey.

Pure Fitness 4 You • 1423 South Hastings Way,

Eau Claire • 456-1182 • purefitness4you.com Offers a mixture of classes for all fitness levels.

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

skyyoga.yoga Yoga, barre, flexibility, and aerial silks classes for people of all ages and skill levels.

Has a shower room, children’s studios, and other amenities not often found at yoga studios.

The Yoga Room • 2839 Mall Dr., Eau Claire •

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.

YMCA • 611 Jefferson Ave, Chippewa Falls • 7232201 • 700 Graham Ave, Eau Claire • 836-8460 • ymca-cv.org Both YMCA locations host yoga classes, including sculpt, chair, and aqua yoga.

Clear Water Martial Arts • 20 West Spring St.,

Chippewa Falls • 723-3321 • Find it on Facebook Teaches judo, jujitsu, aikido, kyusho-jitsu & tuite-jitsu (pressure point fighting) , Ryukyu Kempo (Okinawa karate), and tai chi.

Combined Fighting Systems • 405 Graham

Avenue, Eau Claire • 644-8583 • 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.

Elite Karate • 410 Bay St., Chippewa Falls • 7209218 • elitekaratestudios.com Karate instruction focusing on the three core values of honor, discipline, and respect.

Farwell St., Eau Claire • 834-5766 • justaekwondo. com Taekwondo classes target self-defense, weight control, physical and mental fitness, improved coordination and agility.

AKF Martial Arts Academy of Eau Claire • 1606 S. Hastings Way, Suite B, Eau Claire • 613-8282 • martialartseauclaire.com Kyuki-Do is focused on helping you and your families achieve goals through martial art techniques, practical self defense, and traditional principles.

American Taekwondo & Fitness • 800 Wisconsin

St. (Banbury Place, Building 13 - Suite 5), Eau Claire • 513-9787 • atf.nu Taekwondo, self-defense, sport Taekwondo, and more.

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of the Waffle Shack • 226-1189 • thecenterforcombatarts.com Offering Muay Thai Kickboxing, Wing Chun Kung Fu, Jiu-Jitsu, Self-Defense/Combatives, Submission Wrestling, and Kid’s Martial Arts Programs.

Ju’s Taekwondo Karate Academy • 415 S.

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The Center for Combat Arts • 508 Water St, Back

Karate American • 3460 Mall Dr., Eau Claire •

832-6488 • karate-american.com Lessons in Karate, Taekwondo, Judo, and Aikido.

Land Shark Martial Arts 2524 Suite B. Golf Road,

Eau Claire • 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. Private classes available.

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Menomonie Goju Karate Dojo 1807 Wilson St.

# A, Menomonie • 233-9927 • menomoniegoju. com Center for traditional Okinawan Goju Karate.

Traditional Non-Sport oriented Karate Dojo focusing on skill building for life. Children’s classes for age 7-12. Private and group settings. Also offers yoga and Tai-Chi.

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

B, Eau Claire • (877) ONE-TREE • facebook.com/ OTMAMartialArt Martial arts instruction for all ages in Taekwondo, Hapkido, Jiu-Jitsu, and several other arts. Also offering women’s self-defense and kickboxing classes.

Ronin Fitness 800 Wisconsin St. (Banbury Place,

Bld D4 - Suite 209), Eau Claire • academyeauclaire.com Offers Brazilian Jiu-Jitsu for adults and kids, group and personal training, and Muay Thai kickboxing.

Savage Fitness 2228 N Hillcrest Parkway, Altoona

• 855-572-8243 • savagefitbox.com Savage Fitness brings energy into your boxing workout by combining two part boxing and strength training program with an exciting nightclub atmosphere.

DANCE Arthur Murray Dance Studio 401 1/2 S Barstow

St., Eau Claire • 834-6166 • arthurmurrayeauclaire.com Arthur Murray teaches rhythm and Latin dances, country western dances, ballroom dancing, and more.

Dragonfly Dance and Wellness • 308 North

Barstow, Eau Claire • dragonflydanceandwellness. com Dragonfly Dance offers pole dancing classes for all levels.

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

Claire • 832-9900 • eauclaireschoolofdance. com Adult dance classes include hop hop, tap, jazz, and ballet.

Goggin Ballroom Dancing 316 Eau Claire St,

Eau Claire • 833-1879 • dancingoggin.com Dave and Karen Goggin have 40+ years of teaching experience combined, educating attendees on the foxtrot, quickstep, tango, waltz, Viennese waltz, chacha, rumba, merengue, salsa, samba, polka, swing, and more.

Kgam Studio 515 Wisconsin Street, Eau Claire •

(651) 592-5977 • 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.

Moonrise Aerials Studio • Inside Dancers Studio,

800 Wisconsin St. (Banbury Place, Building 13 - Room 122), Eau Claire • moonriseaerials.com Offering fun and feminine dance classes like aerial dance, burlesque, Fly Fusion belly dance, and other dance-based classes.

Sky Yoga • 415½ S. Barstow St., Eau Claire • sky-

yoga.yoga Offering fast-paced upbeat dance classes with an emphasis on fun, laughter, and fitness.

Two to Tango 509 University Drive, Eau Claire

•facebook.com/tango.uwec “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.

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