CITY OF LA CROSSE EMPLOYEES QUALIFY FOR:
When you want to improve your fitness level, it's helpful to have support along the way: someone to motivate, challenge and celebrate successes with you. Your employer wants you to be fit and healthy, and Riverside Corporate Wellness is your partner in helping you get there while enjoying the journey along the way.
From goal-setting to personal exercise programs and coaching, we help you plan for success. We've helped hundreds of individuals achieve their goals, within the scope of their busy lives and individual needs, and we can help you too. With our wide variety of fitness offerings, there are countless paths to wellness; all you have to do is choose your direction.
READY TO BECOME YOUR HEALTHIEST SELF?
Contact us. We'll help you choose your direction, develop your personalized plan for wellness, and connect you with the services available to you through your employer's partnership with Riverside Corporate Wellness.
GETTING STARTED - ACTIVATE YOUR FITNESS MEMBERSHIP
Activate your memberships at RCW Fitness by calling (608) 782-5029 ext 3500 to schedule a new member orientation with a trainer. Come to your appointment wearing clothing for light-effort activity and sturdy closed-toe shoes. Your trainer will give you a tour, address basic exercise etiquette, and simple housekeeping rules, discuss your readiness for physical activity, and have you complete a waiver and release of liability.
You will receive detailed instruction and a demonstration on each piece of the Matrix weight circuit. You will be aligned in proper position, supervised on your performance, and assisted in the selection of an appropriate starting weight for each machine. All position adjustments, weight resistance, and the number of repetitions will be noted on your personal workout card.
The trainer will also give you an overview of the cardio-respiratory equipment with detail on the ones that interest you most. Any notes or instruction for this equipment will also be recorded on your workout card.
Your trainer is dedicated to one hour of personalized time for your appointment. Ask questions until you feel the confidence to begin an independent regular routine of exercise.
Cycling classes require a separate orientation prior to attending class. Contact RCW Fitness to arrange for your orientation.
GROUP EXERCISE CLASSES
GETTING STARTED - ACTIVATE YOUR FITNESS MEMBERSHIP
GROUP EXERCISE OPPORTUNITIES
*Starts February 1, 2021
Virtual Classes will continue with required sign up
Not all classes are offered in both locations. Refer to the current schedule for class offerings.
A fun and effective opportunity to strength train in a small group setting using barbells and free-weight plates. Instructors will impart safe and effective exercises that will contribute to the improvement in strength, positive changes in body composition relative to muscle mass, and increased confidence in free weight training. Join us in helping you achieve an improvement in overall strength. Orientation is necessary prior to attending class.
Combines martial arts techniques with fast-paced cardio. This high-energy workout challenges you no matter your level of fitness. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout.
Circuit Training is a high-intensity workout offering intervals of strength, cardio, and core work with short rest intervals. Moving from different stations in class and using a variety of equipment.
Indoor cycling classes are designed to challenge aerobic capacity as well as the endurance and power of the large muscle groups while sustaining and improving core stability. It starts with a gradual warm-up and stretch, a period of cardiovascular challenge, and ends with a cool down and muscle stretch off the bike. Class orientation and bike reservation required.
Alternating short periods of intense exercise with less-intense recovery periods. Take on strength training, as well as improving overall cardiovascular fitness. All exercises can be modified to fit your fitness level. Every class will be a little different, formatting like Tabata or other timed intervals will be used.
Focusing on core postural muscles which help keep the body balanced and awareness of breathing, the goal of this class is to strengthen the deep muscles of the torso, promote proper alignment of the spine, and the fluid movement of muscular contractions.
Total Body Training
The perfect combination of strength and cardio exercise for a total body workout. A great way to develop full-body musculature as well as improve cardiovascular function. Classes will be taught in a variety of formats but always with the same ideal of cardio and strength mix.
Strength & Stability
A focus on strength training while maintaining and strengthening core stability through systematic muscle recruitment, isolation, and conditioning.
Utilize proper breathing techniques while incorporating muscular endurance and flexibility to assist overall mind-body relaxation.
Fitness assessment testing is performed to obtain baseline measurements specific to your current fitness level. The different areas that are tested include resting blood pressure, resting heart rate, body composition, cardiovascular endurance and recovery, flexibility, and strength. The results of these tests identify specific areas of strengths and weaknesses which allow us to help you achieve a well-balanced fitness level as well as to track future progress. Assessments can be tailored to meet your specific needs and goals. Your test results are kept confidential within the computer system and compared to future fitness assessments in order to track progress over time. Fitness assessments are available to any RCW member.
RELEASE TO HOME PHYSICAL THERAPY PROGRAM
Physical therapy is a type of treatment you may need when health problems make it hard to move around and do everyday tasks. It helps you move better and may relieve pain. It also helps improve or restore your physical function and your fitness level. The goal of physical therapy is to make daily tasks and activities easier. For example, it may help with walking, going up stairs, or getting in and out of bed.
Recommended Related to Pain Management
Physical therapy can help with recovery after some surgeries. Your doctor may suggest physical therapy for injuries or long-term health problems such as:
Tendon or ligament problems, such as an anterior cruciate ligament (ACL) injury, a meniscus tear or plantar fasciitis
Osteoarthritis and rheumatoid arthritis
Physical therapy may be used alone or with other treatments.
Physical therapy occurs in a clinic, hospital, nursing home, your own home (through home health agencies), school, or a sports or fitness setting.
What does a physical therapist do?
Your physical therapist will examine you and make a treatment plan. Depending on your health problem, your therapist will help you with flexibility, strength, endurance, coordination, and/or balance.
First, your therapist will try to reduce your pain and swelling. Then he or she will probably work to increase your flexibility, strength, and endurance. Physical therapy almost always includes exercise. It can include stretching, core exercises, weight lifting, and walking. Your physical therapist may teach you an exercise program so you can do it at home. Your physical therapist also may use manual therapy, education, and techniques such as heat, cold, water, ultrasound, and electrical stimulation. Treatment may cause mild soreness or swelling. This is normal, but talk to your physical therapist if it bothers you.
Where can I continue my therapy after I have been released if I do not have the proper equipment?
When you have been released to a home exercise program it doesn’t always mean that it will occur within your home. Some of your exercises and activities require the use of equipment, like a stationary bike or specific weight resistance machines, or cannot be accomplished within your home, such as swimming or walking. Therefore, think of it more as a release to “on your own” exercise program and consider RCW Fitness as your exercise home. Although RCW Fitness does not staff physical therapists nor does it have a therapeutic pool it does have a full range of exercise equipment, trained exercise professionals, and a wide selection of group exercise classes to support a release to home physical therapy program. The RCW Fitness website now allows you to share with your physical therapist all of the available equipment that will encourage compliance and will promote continued progress with your home program.
RCW FITNESS EQUIPMENT
There is a ping-pong table located in the Group Fitness area for your use at your leisure.
BRIDGING THE GAP
Bridging the Gap is a program designed to help you feel comfortable and confident every time you enter the fitness center. With guidance from an RCW Fitness Trainer, together we will set weekly goals, reorient you to the Matrix equipment, show you how to use the plate loaded machines, and introduce you to a variety of dumbbell exercises.
Bridging the Gap is structured as a small group training session that formally meets one time per week, on a specific day/time, with a Fitness Trainer, for a series of 4 weeks. Participants will commit to an additional 2-3 days of individual exercise per week as it best fits your schedule. After you have completed the first 4 weeks, your trainer will continue to follow up with you one time per week for 2 more months.
Start from the basics and progress through a 7-week series of a series of individualized exercises under the guidance of a certified personal trainer to improve movement, mobility, and stability in workouts and everyday life.
This small group series begins periodically and is held at Belle Square. It is appropriate for all ability levels and limited to four participants per session.
Identify your goals and create a personalized plan of action with the professional guidance of a personal trainer. A partnership with a certified personal trainer will help you develop proper exercise techniques and gain exercise confidence to enhance your level of fitness.
In addition to one-on-one sessions, all purchased packages include a fitness assessment and an initial consultation with your trainer.
All packages must be paid in full at the time of purchase. Inquire at the front desk for the current pricing and package options.
Contact Dawn at for more information.