Issue link: http://www.wacmagazine.com/i/101127
{Buzz} J a nua ry | 2 0 1 3 Exercise of the Month Pilates instructor, marywilde nelson demonstrates ���the wall,��� A N N A D E L A PA Z a classic Pilates exercise comprised of a series of movements that stretch and strengthen the body while relieving stress. WAC members Mike Palefau, right, and Miles Craigwell play men���s sevens rugby for Old Puget Sound Beach Rugby Football Club. WAC rugby player named nation���s best Arm circles: Stand with back flat against a wall, heels touching, toes slightly apart. Pull in stomach muscles. Hold arms in front of chest. Make five wide circles of arms in both directions. WAC member Mike Palefau recently claimed the title of rugby Player of the Year for men���s sevens. The award was delivered by Rugby Magazine, which chooses from among the top players in the nation annually. In rugby, men���s sevens teams are composed of seven players rather than the traditional 15. Mike currently plays for the Old Puget Sound Beach Rugby Football Club. He is known for his consistent scoring and professionalism. WAC member Miles Craigwell, a former Miami Dolphins football player, is also a nationally known men���s sevens player and a teammate of Mike. Chill at the Polar Plunge Squats: Move feet slightly away from wall and apart. Slide buttocks down wall into sitting position and hold. Repeat three times. (Note: You may also hold arms above head.) 6 | Washington Athletic Club Magazine | JANUARY 2013 L U K E R U TA N ( 6 ) It���s only once a year you get to jump into Lake Union���s chilly temperatures with hundreds of people for a good cause. This year���s Polar Plunge Seattle, a fundraiser for Special Olympics Washington, will take place Saturday, February 9, at South Lake Union. Sign up for the WAC team and pledge to get cold. Our goal is to have a group of 50 members and team members join the Club���s team���and hopefully keep each other warm. The event will have prizes and other frosty festivities. If cold water isn���t your thing, come cheer from the shore. You also can support the WAC team by raising funds for the event. Sign up through seattleplunge2013.kintera.org and choose WAC as your team, or contact Vice President Athletics Wayne Milner at wmilner@wac.net for further information. The event takes place at Lake Union Park, 860 Terry Ave. N. Peeling off the wall: Move feet to original starting position. Stand with back and arms flat against wall. Pull in stomach muscles. Release tension in neck and shoulders. Slowly hang body forward, one vertebra at a time. Go only as far as you can keeping tailbone against wall and stomach pulled into back. Make small circles with arms and then return to standing. Repeat three to five times.