Fitness Wellness Program (PDF) - IU Campus Recreational Sports
Fitness Wellness Program (PDF) - IU Campus Recreational Sports
Fitness Wellness Program (PDF) - IU Campus Recreational Sports
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Group Exercise<br />
schedule pages 1-2<br />
See the RS Guide for information about additional RS offerings including:<br />
Intramural <strong>Sports</strong>, Club <strong>Sports</strong>, & Aquatics<br />
<strong>Fitness</strong><strong>Wellness</strong><br />
recsports.indiana.edu<br />
SPRING 2010 • valid January 11 - May 2<br />
What’s Inside:<br />
DROP-IN, NO EXTRA FEE<br />
Group Exercise, pages 1-4<br />
Strength & Conditioning, page 5<br />
Speciality Sessions, Registration Required<br />
Mind Body, pages 7-8<br />
Personal Training, pages 9-10<br />
CycleFit, pages 11-12<br />
CircuitStrength, pages 13-14<br />
INDIANA UNIVERSITY
groupEXERCISEschedule<br />
monday tuesday wednesday thursday<br />
7:30 a.m. Trekking-45.Tia.S&C% Trekking-45.Rebecca.S&C%<br />
9:15 a.m.<br />
10:00 a.m.<br />
10:15 a.m.<br />
12:15 p.m. F/S Strength-45.Londisa.HP171<br />
Strength Core-45.April.MS3<br />
F/S Cardio Kickboxing-45.Londisa.HP171<br />
Yoga Sampler-30.Stephanie B.MS3<br />
F/S Strength-45.Stacy.HP171<br />
Body Bar Strength-45.Londisa.MS3 NEW!<br />
F/S Step Core I-45.Rachel.HP171<br />
12:45 p.m. Trekking-45.Stacy.S&C% Trekking-45.Brandon.S&C%<br />
3:00 p.m.<br />
3:30 p.m. Strength Core-45.Heather.MS3 Strength Core-45.Kayla.MS3<br />
3:45 p.m.<br />
4:00 p.m. Step Strength II-60.Shannon.MS3 Step Strength II-75.Jackie.MS3<br />
4:15 p.m. Cardio Core-60.Caroline.MS1 Cardio Core-60.Brooke.MS1<br />
4:30 p.m. Step Core I-45.Michael.MS1<br />
Cardio Kick & Stretch-60.Sharyn.MS3<br />
Step Core I-45.Telesha.MS1<br />
5:15 p.m.<br />
NEW!<br />
5:30 p.m. F/S DWE-45.Tiffany.HP Royer Pool<br />
Cardio Kickboxing-45.Caroline.MS1<br />
F/S DWE-45.Stacy.HP Royer Pool<br />
Power Strength-60.Jared.MS1<br />
F/S DWE-45.Tiffany.HP Royer Pool<br />
Cardio Kickboxing-30.Patricia.MS1<br />
F/S DWE-45.Tia.HP Royer Pool<br />
Core-30.Telesha.MS1<br />
5:45 p.m. Step II-45.Patricia.MS3 Step III-45.Heidi.MS3<br />
6:15 p.m. Core-30.Patricia.MS1 Cardio Core-60.Maryanne.MS1<br />
6:30 p.m. Trekking-45.Stacy.S&C%<br />
Cardio Core-60.Sarah.MS1<br />
Trekking-45.Kristen.S&C% Trekking-45.Tia.S&C% Trekking-45.Michael.S&C%<br />
6:45 p.m. DWCore-45.Tiffany.CBAC<br />
Zumba-45.Christin.MS1 NEW!<br />
Body Bar Strength-30.Patricia.MS3 NEW!<br />
7:00 p.m. Body Bar Strength-45.Alyssa.MS3<br />
NEW!<br />
7:15 p.m.<br />
Boot Camp-45.Cara.MS1<br />
DWE-45.Rachel.CBAC<br />
Body Bar Strength-30.Kayla.MS3 NEW!<br />
7:30 p.m. DWE-45.Stacy.CBAC DWRun-45.Tia.CBAC Zumba-45.Stacy.MS1 NEW!<br />
Core-30.Kaleigh.MS3<br />
7:45 p.m. Power Strength-60.Kayla.MS1 Boot Camp-45.Tom.MS1<br />
8:00 p.m. Cardio Kick & Stretch-60.Alyssa.<br />
MS3 NEW!<br />
Cardio Core-60.Shannon.MS1<br />
CircuitStrength Sampler-45.James.CSS<br />
8:15 p.m. Cardio Kickboxing-45.Kaleigh.MS3 Cardio Kickboxing-45.Kaleigh.MS3<br />
8:30 p.m. Core Stretch-45.Stephanie H.MS1<br />
8:45 p.m. Cardio Kickboxing-45.Jenn.MS1<br />
Cardio Core-60.MaryAnne.MS3<br />
9:15 p.m. Hip Hop-45.Steph S.MS1<br />
Step I-30.Telesha.MS3<br />
9:45 p.m. Strength Core-45.Kelley.MS1<br />
1<br />
Hip Hop-45.Steph S.MS1<br />
Step I-30.Camille.MS3<br />
10:00 p.m. Core-30.Telesha.MS3 Core-30.Camille.MS3<br />
monday tuesday wednesday thursday
no registration • no extra fee<br />
friday saturday sunday :45<br />
F/S Core Stretch-45.Stephanie H.HP171<br />
Strength Core-45.Londisa.MS3<br />
Step II-45.Patricia.MS3<br />
CycleFit Sampler-45.Staff Rotation.<br />
CF Studio<br />
Strength-30.Patricia.MS3<br />
Cardio Core-60.Barbara.MS3<br />
7:30 a.m.<br />
9:15 a.m.<br />
10:00 a.m.<br />
10:15 a.m.<br />
12:15 p.m.<br />
12:45 p.m.<br />
Cardio Core-60.Brooke.MS1<br />
3:00 p.m.<br />
3:30 p.m.<br />
Step I-30.Camille.MS3<br />
3:45 p.m.<br />
4:00 p.m.<br />
4:15 p.m.<br />
Strength Core-45.Caroline.MS1 Core-30.Camille.MS3 4:30 p.m.<br />
all you need is your I.D.<br />
How to use this schedule:<br />
Sessions are listed according to this<br />
format:<br />
session & length in minutes.leader.<br />
location<br />
Legend:<br />
MS - Multi Sport Gym (SRSC)<br />
S&C - Strength & Conditioning Area<br />
(SRSC)<br />
CF Studio - CycleFit Studio (SRSC)<br />
CSS - Circuit Strength Studio (SRSC)<br />
CBAC - Counsilman/Billingsley Aquatic<br />
Center (SRSC)<br />
HP - HPER<br />
DWE - Deep Water Exercise<br />
DW - Deep Water<br />
F/S - Faculty/Staff sessions<br />
Cardio Kick & Strength-75.Sharyn.MS3<br />
NEW NAME!<br />
Cardio Kickboxing-45.Jenn.MS3<br />
5:15 p.m.<br />
5:30 p.m.<br />
Body Bar Strength-45.Jackie.<br />
MS3 NEW!<br />
Cardio Core-60.Sarah.MS1<br />
Pilates Sampler-30.Mary Lou.HP171<br />
5:45 p.m.<br />
6:15 p.m.<br />
6:30 p.m.<br />
6:45 p.m.<br />
Stay tuned<br />
to recsports.indiana.edu<br />
for the latest on spring<br />
special offerings<br />
schedules and<br />
cancelation information.<br />
Core-30.Jackie.MS3<br />
7:00 p.m.<br />
7:15 p.m.<br />
7:30 p.m.<br />
7:45 p.m.<br />
8:00 p.m.<br />
8:15 p.m.<br />
8:30 p.m.<br />
8:45 p.m.<br />
9:15 p.m.<br />
9:45 p.m.<br />
10:00 p.m.<br />
session descriptions<br />
on next page<br />
friday saturday sunday<br />
2
groupEXERCISEdescriptions<br />
cardio kickboxing<br />
A cardiovascular and strength workout utilizing<br />
kickboxing techniques.<br />
Cardio Kickboxing-30/45:<br />
Designed to introduce technique<br />
and basic movements such as jabs,<br />
crosses, and kicks. Great for the new<br />
participant or those looking for a<br />
quick and effective workout.<br />
NEW! Cardio Kick & Stretch-60:<br />
The perfect combination workout,<br />
involving high intensity cardio<br />
from kickboxing and finishing with<br />
relaxing full body stretching to<br />
increase your flexibility.<br />
Cardio Kick & Strength-75: For<br />
those looking to fit both cardio and<br />
strength training into the same<br />
session, this includes 50-55 min. of<br />
kickboxing followed by 20-25 min.<br />
of strength training and stretching.<br />
water<br />
A non-impact workout in the heated diving wells<br />
of either Royer or CBAC pools. Buoyancy belts are<br />
provided. Comfort in deep water is recommended.<br />
Deep Water Exercise-45: Experience<br />
the benefits of non-weight bearing<br />
exercise. A combination of cardio<br />
intervals and strength exercises round<br />
out this interactive session.<br />
Deep Water Core-45: Focus will<br />
be on the important and functional<br />
core muscles. The water’s natural<br />
resistance with water equipment will<br />
help increase strength, balance, and<br />
flexibility.<br />
Deep Water Run-45: The perfect<br />
cross training option, this session<br />
offers a high intensity cardiovascular<br />
workout while giving your joints a<br />
break; for both the runner and nonrunner.<br />
step<br />
A cardiovascular workout using the step bench with<br />
movements choreographed to music.<br />
Step I-30: New to step? This session<br />
is for you. Learn basic moves while<br />
getting a great cardio workout.<br />
Step II -45: Our intermediate step<br />
which combines powerful movements<br />
to strengthen your heart.<br />
Step III-45: This session is designed<br />
for intermediate to advanced<br />
participants who enjoy intricate<br />
moves on the step.<br />
Step Core I-45: This time efficient<br />
session combines two favorites: basic<br />
level one step moves for a cardio<br />
workout and effective core exercises<br />
that you’ll love.<br />
Step Strength II-60/75: Combines<br />
powerful movements to strengthen<br />
your heart. Includes 20 min. of<br />
strengthening and stretching.<br />
dance<br />
Sessions designed for any level dancer or non-dancer to<br />
have fun, learn a few moves and get a great workout!<br />
No experience necessary!<br />
Hip Hop-45: Dance sessions<br />
combining the latest hip hop moves<br />
with the hottest new music!<br />
NEW! Zumba®-45: A Latin-inspired<br />
dance-fitness session that<br />
incorporates Latin and international<br />
music with dance moves. The<br />
routines feature interval style training<br />
with a combination of fast and slow<br />
rhythms that keep you moving to the<br />
beat! You don’t need to know how to<br />
dance to have fun in this session!<br />
3<br />
trekking<br />
Call 812.855.7772 from 8 a.m.-2 p.m. the day of your<br />
session to reserve your treadmill for Trekking sessions<br />
beginning at 12:45 p.m. or later. For morning sessions,<br />
call anytime after 2 p.m. the day before. Participants<br />
must arrive on time to the session to claim their reserved<br />
treadmill or risk losing reserved treadmill to waitlisted<br />
individuals. Coming soon! Reserve your treadmill<br />
online.<br />
Trekking-45: Combine the best of<br />
group exercise with the challenge of<br />
interval training. Our leader coaches<br />
you through a combination of hills<br />
and speed intervals on the treadmill<br />
that are varied to achieve personal<br />
health and fitness success. Walkers and<br />
runners welcome.<br />
cardio core<br />
A cardiovascular and core strengthening workout with<br />
cardio movements choreographed to music.<br />
Cardio Core-60: Your favorite core<br />
session combined with 30 min. of<br />
simple cardio combos for a complete<br />
workout The intensity level is what<br />
you make it.
No extra fees • No registration • No experience necessary<br />
free samplers<br />
These sessions provide a free sample of the CycleFit,<br />
CircuitStrength and Mind Body registration-based<br />
sessions. Sessions run weekly all semester. Feel free<br />
to drop in as often as you wish.<br />
CycleFit Sampler-45: This indoor<br />
cycling session offers an introduction<br />
to our registration-based CycleFit<br />
program. The next best thing to riding<br />
outdoors, this session will train your<br />
body through drills using various<br />
resistance levels (hills) and speeds<br />
(sprints).<br />
Yoga Sampler-30: Explore the basics<br />
of yoga including introductory sun<br />
salutations, postures, and breath. This<br />
sampler session offers an opportunity<br />
to experience the benefits yoga is<br />
known for - increased body awareness,<br />
flexibility, strength, and inner peace.<br />
Mats and other props are provided.<br />
Pilates Sampler-30: Experience<br />
the full body lengthening and<br />
strengthening benefits of pilates.<br />
Pilates begins with a focus on the<br />
deep muscles of the abdominals<br />
and low back and moves outward<br />
to engage the chest, upper back,<br />
shoulders and glutes. Mats and<br />
other props are provided.<br />
CircuitStrength Sampler-45:<br />
Designed to demonstrate the<br />
fundamentals and basics of a full<br />
body strength workout on our cablebased<br />
HumanSport equipment.<br />
Learn more by registering for the<br />
progression-based CircuitStrength<br />
series.<br />
strength, flexibility,<br />
& balance<br />
These sessions provide strength training exercises<br />
of all kinds!<br />
Strength-30: New to strength<br />
training? Have limited time? Try this<br />
time-efficient, effective session.<br />
Core-30: A favorite of our<br />
participants, this session focuses on<br />
the abs and back to improve posture,<br />
decrease back pain, and increase<br />
stabilization.<br />
Strength Core-45: Want a full body<br />
toning experience? This session<br />
targets every major muscle group<br />
using weights, stability balls and<br />
resistance tubes, spending extra time<br />
focusing on the core muscles.<br />
Core Stretch-45: This combines our<br />
popular Core format with 15-20 min.<br />
of relaxing and effective stretching<br />
techniques borrowed from typical<br />
exercise sessions and specialized<br />
formats like yoga and Pilates.<br />
NEW! Power Strength-60: Our<br />
intermediate/advanced strength<br />
session, this quick-paced, jampacked<br />
hour focuses on muscular<br />
endurance while maintaining an<br />
elevated heart rate.<br />
NEW! Body Bar Strength-30/45: A<br />
full body conditioning class that uses<br />
weighted bars to improve muscle<br />
tone, strength and endurance while<br />
utilizing proper form and technique.<br />
This 30/45 min. session will increase<br />
your heart rate while challenging<br />
every muscle in your body.<br />
conditioning<br />
A popular industry trend! Cardiovascular and strength<br />
intervals and drills that are not tempo driven.<br />
Boot Camp-45: Achieve your<br />
fitness goals with this high-energy,<br />
drill-based, interval session! Your<br />
agility, strength, cardiovascular<br />
fitness and core stabilization will be<br />
challenged through body-weight<br />
and equipment-based drills led by<br />
our motivating leaders. Weather<br />
permitting, portions of this session<br />
may be held outdoors.<br />
Interested in becoming a<br />
Group Exercise leader?<br />
Come to our call-out on<br />
Thursday, January 21 at<br />
7 p.m. in the SRSC Auditorium.<br />
No experience?<br />
Visit the Group Exercise section<br />
at recsports.indiana.edu for more<br />
details on how to sign up for our<br />
six-week Leader Training Course.<br />
4
strengthANDconditioning<br />
We are committed to promoting lifetime exercise habits and assists<br />
participants in reaching optimal levels of health and fitness. We have<br />
over 400 pieces of strength-training and cardiovascular equipment<br />
at two different facilities. Ask one of our Strength & Conditioning<br />
Consultants how you can make health and fitness a priority in your life!<br />
Equipment<br />
Note: Some cardio<br />
equipment, including<br />
treadmills and elliptical<br />
machines, require on-site<br />
reservation in half-hour<br />
time slots.<br />
• Over 18,000 sq. feet and<br />
400 pieces of state-of-theart<br />
fitness equipment are<br />
available.<br />
• Facilities contain free<br />
weights, weight machines<br />
and an extensive array of<br />
cardiovascular equipment.<br />
• Located in both the HPER<br />
and SRSC.<br />
BEGINNERS: START IN THE CIRCUIT!<br />
If you prefer a more intimate setting or would like to follow a circuit<br />
workout that can be completed in 30 minutes or less, visit the<br />
CircuitStrength room or Cardio Studio located by the racquetball courts<br />
on the first level of the SRSC.<br />
Or, if you want a full-body 30-minute workout led by a trained leader, try<br />
CircuitStrength! See the last page of this program for more information.<br />
Ask a Strength & Conditioning Consultant for Help<br />
Did you know that the Strength and Conditioning (S&C) consultants are trained to answer questions about fitness, equipment,<br />
and general exercise guidelines? The majority of our consultants are also pursuing degrees in health/fitness-related<br />
fields like the <strong>Fitness</strong> Specialist and Exercise Science, and are ready to answer your questions, provide general feedback on<br />
your exercise program, and assist with equipment orientations and spotting. Don’t hesitate to ask for help!<br />
Strength & Conditioning hours<br />
RS members have unlimited use of four strength and conditioning rooms encompassing over 18,000 square feet of space.<br />
SRSC<br />
Monday-Thursday . . . . . . . . .6 a.m.-11:30 p.m.<br />
Friday . . . . . . . . . . . . . . . . . . . .6 a.m.-9 p.m.<br />
Saturday . . . . . . . . . . . . . . . . . .8 a.m.-9 p.m.<br />
Sunday . . . . . . . . . . . . . . . . . . .8 a.m.-11:30 p.m.<br />
HPER<br />
Monday-Thursday . . . . . . . . 6-8 a.m.; 11:30 a.m.-1:25 p.m.;<br />
. . . . . . . . . . . . . . . . . . . . . . . . . . 3:30-10:30 p.m.<br />
Friday . . . . . . . . . . . . . . . . . . . 6-8 a.m.; 11:30 a.m.-9 p.m.<br />
Saturday . . . . . . . . . . . . . . . . . 8 a.m.-9 p.m.<br />
Sunday . . . . . . . . . . . . . . . . . . 8 a.m.-11 p.m.<br />
Peak Period: 4:30-8:30 p.m.<br />
(weekdays)<br />
5
personalized workouts<br />
meet your goals<br />
get motivated<br />
Specialty<br />
<strong>Program</strong>s<br />
Mind Body<br />
Personal Training<br />
CycleFit CircuitStrength<br />
skilled trainers<br />
We offer Bursar Billing.<br />
Visit our Member Services Office at either the SRSC or the HPER Wildermuth<br />
<strong>Program</strong>s start as low as $ 3.50 per session!<br />
support<br />
progression-based
mindBODYsessions<br />
Spring2010Schedule<br />
Day Session Location Time Leader<br />
Monday Core Power Yoga HP 171 4:30-5:30 p.m. Emma<br />
Pilates I HP 171 5:45-6:45 p.m Emma<br />
Yoga I MS3 5:45-6:45 p.m. Devin<br />
Pilates II HP 171 7:00-8:00 p.m. Emma<br />
Tuesday Yoga Sampler-30 MS3 12:15-12:45 p.m. Stephanie<br />
New! Pilates Power Sculpt HP 171 6:15-7:15 p.m. Ann<br />
Pilates I HP 171 7:30-8:30 p.m. Ann<br />
Power Yoga MS3 7:30-8:30 p.m. Rose<br />
Wednesday Pilates II HP 171 5:45-6:45 p.m. Mary Lou<br />
Yoga I MS3 5:45-6:45 p.m. Dan<br />
Pilates I HP 171 7:00-8:00 p.m. Mary Lou<br />
Yoga II MS3 7:00-8:00 p.m. Dan<br />
Thursday New! Pilates Power Sculpt MS3 4:30-5:30 p.m. Joellan<br />
New! Yoga Strength HP 171 5:45-6:45 p.m. Stephanie<br />
Power Yoga HP 171 7:00-8:00 p.m. Stephanie<br />
Saturday Yoga I MS3 11:00-12:00 p.m. Rose<br />
Sunday Core Power Yoga HP 171 5:15-6:15 p.m. Emma<br />
Pilates Sampler HP 171 6:30-7:00 p.m. Mary Lou<br />
Pilates Ball HP 171 7:15-8:15 p.m. Mary Lou<br />
Sampler sessions do not require any fee or registration. Just drop in with your I.D.<br />
MS1=Multi-Sport Gym 1 @ SRSC • MS3=Multi-Sport Gym 3 @ SRSC<br />
HP171=Health, Physical Education and Recreation (HPER) Room 171<br />
Formats<br />
pilates I<br />
A popular fitness trend, pilates strengthens core postural muscles<br />
of the abdominals and lower back, as well as the chest, upper back,<br />
shoulders, and glutes. Focused and controlled exercises create long,<br />
lean muscles. Equipment such as the pilates ring, toning balls, and<br />
thera-bands will be introduced in this session.<br />
pilates II<br />
A progression from pilates I, movements are performed at a slightly<br />
brisker pace and with an increased degree of challenge. Various<br />
pilates equipment will be utilized to add resistance, intensity, and<br />
focus.<br />
new! pilates power sculpt<br />
Boost your workout with this pilates conditioning session. Toning<br />
balls, pilates rings, bands and weights will be used while sitting,<br />
standing, kneeling and lying down. This powerful session will<br />
sequence movements efficiently to achieve whole body strength,<br />
balance and control. All levels looking for a challenge welcome.<br />
pilates ball<br />
This format incorporates the use of stability balls and toning balls into<br />
the practice of traditional pilates exercises. This approach serves to<br />
both increase intensity, improve body awareness and is suitable for<br />
beginners and veterans alike.<br />
Try ALL sessions for FREE!<br />
Monday, January 11 – Sunday, January 17<br />
Come meet our leaders and try<br />
out our Mind Body sessions!<br />
Registration&Fees<br />
Registration begins Friday, January 1, 2010 at 8 a.m. for<br />
Series I and II at Member Services in SRSC 115 or HPER<br />
Wildermuth.<br />
Series I: January 18 – March 14<br />
Series II: March 22 – May 2<br />
Fees:<br />
Weekly sessions:<br />
Students: $ 44 per series<br />
Faculty/Staff: $ 50 per series<br />
Public: $ 53 per series<br />
GIFT<br />
CERTIFICATES<br />
AVAILABLE!<br />
Three or More Series Per Semester:<br />
Receive discounts when you purchase three or more series<br />
per semester!<br />
• Purchase 3 series, save 10%<br />
• Purchase 4 series, save 20%<br />
yoga I<br />
Learn the basic postures, breathing techniques, and sun salutations<br />
that are part of the yoga tradition. These sessions will progress<br />
from week to week as you discover new energy, balance, and both<br />
physical and mental wellness.<br />
yoga II<br />
Progress to the next level in your yoga practice with more<br />
advanced postures and breathing techniques. This format will<br />
challenge the body and mind to reach new heights in your personal<br />
yoga journey.<br />
core power yoga<br />
This session is intended to focus on core strength in each asana<br />
(posture). Yoga and pilates core movements will be visited<br />
throughout the hour session as well as traditional yoga postures<br />
that work on strength, balance, and flexibility. This session is<br />
designed to challenge you from the core out.<br />
power yoga<br />
Power yoga incorporates flowing sequences and dynamic standing<br />
poses to build strength and stamina. Meditation, breath work, and<br />
relaxation will also be included in this complete yoga practice. This<br />
format is suitable for beginners, athletes, or advanced enthusiasts<br />
who are looking for a challenging yoga session.<br />
new! yoga strength<br />
This strength infused yoga session involves traditional yoga<br />
postures with weighted accessories to help shape body and<br />
mind. Enjoy building strength, flexibility and endurance in this<br />
challenging but accessible session for all levels. You will leave<br />
feeling strong and relaxed.<br />
7
FreeWeeklySamplers<br />
No registration is needed to attend sampler sessions, all you need is your valid <strong>IU</strong> I.D. or a RS<br />
membership card. Sampler sessions begin Monday, January 11 and run for the duration of the<br />
semester. Feel free to drop in as often as you wish.<br />
pilates sampler-30<br />
Sundays, 6:30 p.m.<br />
Experience the full body lengthening and strengthening effects<br />
of pilates. Pilates focuses on the deep muscles of the abdominals<br />
and lower back and moves outward to engage the chest,<br />
upper back, shoulders and glutes. Mats and other props are<br />
provided.<br />
yoga sampler-30<br />
Tuesdays, 12:15 p.m.<br />
Explore the basics of yoga including introductory sun salutations,<br />
postures, and breath. This sampler session offers an<br />
opportunity to experience the benefits yoga is known for<br />
- increased body awareness, flexibility, strength, and inner<br />
peace. Mats and other props are provided.<br />
No experience necessary<br />
LeaderBios<br />
stephanie bennett has been leading hatha yoga for RS since 2006. She has<br />
been practicing yoga for 12 years, is working to complete her R.Y.T. through the<br />
Yoga Alliance, and is certified through Yogafit. Stephanie’s background in ballet,<br />
jazz, and modern dance has helped to shape her approach to teaching yoga,<br />
but most importantly, she strives to create a welcoming environment where her<br />
participants can be challenged, have fun, and relieve stress.<br />
mary lou iauco-bewley received her Pilates Matwork Certification from the <strong>IU</strong><br />
HPER Department under the direction of instructor Emily Bogard. Her background<br />
of employment at the Los Angeles Theatre Center, <strong>IU</strong> Musical Arts Center, Idyllwild<br />
Arts Foundation and Interlochen Center for the Arts influences her creativity when<br />
leading Pilates. Her sessions take a sincere focus on the goals of the individual<br />
exercises and movement patterns, while also concentrating on breath patterns and<br />
postural alignment.<br />
dan l. cheeseman received his Yoga Teacher Training from the Integral Yoga<br />
Institute of Buckingham, VA. He has been teaching for 35 years and has more than<br />
7,400 contact hours as a yoga instructor. His style emphasizes a meditative focus<br />
while practicing a traditional blend of asanas (postures), Yogic breathing and<br />
relaxation.<br />
rose hagood has been studying yoga for eight years and received a 265 hour yoga<br />
teacher certification in contemplative hatha yoga from Prana Yoga and Ayurveda<br />
Mandala Training Center while living in Denver. Now a graduate student in art<br />
education at <strong>IU</strong>, her sessions focus on body and breath awareness through a variety<br />
of yoga postures. She loves being able to share her practice of yoga and offers many<br />
adaptations and variations to provide participants with an experience that is as gentle<br />
or as challenging as they need.<br />
ImportantInfo<br />
• Register for Mind Body sessions at Member Services (SRSC 115 or<br />
HPER Wildermuth). A valid student I.D. or <strong>Recreational</strong> <strong>Sports</strong> membership<br />
is required.<br />
• No refunds will be issued after the first session unless there is a<br />
medical condition prohibiting participation.<br />
Stay tuned<br />
to recsports.indiana.edu<br />
for the latest on spring<br />
special offerings<br />
schedules and<br />
cancelation information.<br />
devin mcguire, R.Y.T. began his studies of yoga at <strong>IU</strong> in 1979. He is currently<br />
practicing Viniyoga which focuses on movement of the spine as it functions with<br />
the breath to increase strength, flexibility, structural alignment, physiological<br />
function, and mental wellbeing. Devin has studied this methodology of Yoga under<br />
the tutelage of Gary Kraftsow, K. Desikachar, Srivatsa Ramaswami, and AG Mohan<br />
since 2000. He has facilitated group sessions with <strong>IU</strong> <strong>Recreational</strong> <strong>Sports</strong> since 1997<br />
and is registered with the Yoga Alliance.<br />
joellan muyskens-chang is the Assistant Director for mind body and group<br />
exercise here at RS. She has an MS in Movement Sciences and holds fitness<br />
certifications from ACSM and AFAA. Joellan has an extensive background in music<br />
and movement, which has also included coaching and teaching in a variety of<br />
disciplines. Outside of her overwhelming passion for helping others achieve their<br />
fitness goals and find the fun in being physically active, Joellan has a deep interest<br />
in the many other dimensions of wellness that contribute to overall health.<br />
ann polsgrove began practicing yoga in 1994 and began teaching in 1997. She<br />
was certified by the Yoga Alliance in 2000. Ann’s Power Yoga session follows the<br />
Vinyasa-style flow and focuses on breath-synchronized movements that help to<br />
generate beneficial heat. Ann received her instructor training in Pilates from im=X<br />
pilates in 2001.<br />
emma shansky loved to dance and move her entire life, but had decided on a<br />
career in Chemistry. After spending two years in the PhD program in Chemistry at<br />
<strong>IU</strong>, she realized her passion for movement was not just a hobby, but a necessary part<br />
of her life. This discovery led her to quit school and begin performing and teaching<br />
dance again, as well as becoming a certified Pilates instructor and undergoing Yoga<br />
teacher training. She now has a new career teaching dance, Pilates, and Yoga and<br />
loves to find creative ways to blend these methods.<br />
8
personalTRAINING<br />
<strong>Campus</strong> <strong>Recreational</strong> <strong>Sports</strong> offers a comprehensive Personal<br />
Training program that allows participants to work under the<br />
supervision and expertise of a certified Personal Trainer. The<br />
program philosophy of health and wellness emphasizes how<br />
the importance of education, leadership, professionalism, and<br />
fun activity will benefit all participants of diverse fitness levels.<br />
Potential clients can select from several training packages to<br />
accomplish their health and fitness goals. Personal Training is<br />
available for students, faculty/staff, and public. No <strong>Campus</strong><br />
<strong>Recreational</strong> <strong>Sports</strong> membership is required.<br />
INITIAL CONSULTATION<br />
A free 45-minute consultation with our fitness coordinator is a<br />
required part of each new personal training package. The consultation<br />
will ensure that we provide you with the best services<br />
and trainer based on your personality, goals, and interests. This<br />
consultation will also include information about our fitness assessment<br />
option. Sign up at Member Services at SRSC or HPER<br />
or call 812-855-SRSC.<br />
Session Packages<br />
Package Student Faculty/Staff Public<br />
3 sessions $<br />
110 $<br />
126 $<br />
131<br />
SpecialtyPackages<br />
6 sessions $<br />
220 $<br />
252 $<br />
262<br />
8 sessions $<br />
278 $<br />
320 $<br />
336<br />
16 sessions $<br />
530 $<br />
609 $<br />
635<br />
32 sessions $<br />
998 $<br />
1,150 $<br />
1,197<br />
Why Hire A Personal Trainer?<br />
• Participants are looking for an individualized program for<br />
their specific needs and goals.<br />
• Participants desire individual attention and feedback.<br />
• Participants who have reached a plateau, and would like<br />
to enhance performance<br />
SpecialtyPackages<br />
FITNESS ASSESSMENTS:<br />
$32 students, $37 faculty/staff, $38 public<br />
<strong>Fitness</strong> assessments are a great addition to any workout routine,<br />
especially for participants who like to track their progress. <strong>Fitness</strong><br />
assessments include a comprehensive, individualized report and<br />
take about 60 minutes to complete. <strong>Fitness</strong> assessments include<br />
measurements of:<br />
• resting heart rate and blood pressure<br />
• body composition: body fat percentage,<br />
body mass index<br />
• muscular endurance<br />
• cardiovascular fitness<br />
• flexibility<br />
FITPAK! Personal Training Package:<br />
$325 students, $375 faculty/staff, $395 public<br />
Track your progress with a fitness assessment before and after<br />
your training program. This combines an eight-session package<br />
with two fitness assessments (pre- and post-package). We recommend<br />
that the second assessment be completed two to three<br />
months after the initial assessment.<br />
WELLPAK: Personal Training & Nutrition Package<br />
$430 students, $495 faculty/staff, $515 public<br />
A complete package of nutrition and fitness guidance. The<br />
WELLPAK includes: Pre and Post <strong>Fitness</strong> Assessments, 2 nutrition<br />
consultations, and 8 personal training sessions.<br />
BUDDY PACKAGE: (6-SESSION PACKAGE)<br />
$257 students; $294 faculty/staff; $310 public<br />
Six one-hour sessions you can share with a friend with similar<br />
fitness goals.<br />
Workout<br />
with a friend &<br />
share the cost!<br />
See our Buddy Package<br />
for details.<br />
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About Our Trainers<br />
Our personal trainers are skilled professionals with certifications from accredited health/<br />
fitness associations. Although many of our trainers are students pursuing degrees in<br />
health/fitness professions, our staff is diverse in age, gender, and expertise. Whatever preferences<br />
you have in a personal trainer, we can help you find the right fit. Read our trainer<br />
biographies at recsports.indiana.edu.<br />
ClientTestimonials<br />
“I could not be more pleased with the program. John<br />
O’Conner is an excellent personal trainer. He is both patient<br />
and personable, very insightful in suggesting particular<br />
exercises and determining an appropriate pace, and<br />
encouraging. I noticed immediate improvements in terms of<br />
the condition of my lower back as well as improvements in<br />
overall fitness.”<br />
-<strong>IU</strong> Staff<br />
“My trainer challenges me in a totally different way and I find<br />
myself doing exercises and lifting weights I never thought I could.<br />
I feel even more confident while working out with weights and<br />
find myself doing exercises I didn’t think I would be able to. I am a<br />
lot stronger than I thought I would be at this time and I can only<br />
imagine what improvements are still to come.”<br />
-<strong>IU</strong> Student<br />
“Anthony gave me tools to have successful workouts with him and on my own,<br />
and gave good instruction on other parts of a healthy lifestyle, such as websites<br />
to learn more about healthy eating. He was an EXCELLENT trainer, and kept<br />
me motivated throughout our sessions and during the week. I appreciated<br />
his positive reinforcement of working towards my goals and also his pushing<br />
me harder than I would do on my own. I’ve gained knowledge on successful<br />
workouts, better health, the drive to become more fit and make it a lifestyle<br />
change and more confidence (oh, and the ability to fit into some cute jeans!).”<br />
-<strong>IU</strong> Student<br />
TopTrainers<br />
“Kako was amazing!<br />
I am so pleased that I<br />
worked with her. She<br />
was encouraging,<br />
patient, knowledgeable,<br />
and fun! I just<br />
can’t say enough good<br />
things about her. If I ever do personal training<br />
again I will request her.”<br />
-<strong>IU</strong> Grad Student<br />
“Aaron Wyant is<br />
outstanding!! I would<br />
recommend Aaron<br />
to everyone that<br />
wants do to personal<br />
training. He is very<br />
kind and caring and<br />
works very hard at designing for my personal<br />
needs. I look forward to having more<br />
sessions with Aaron later this year!! I have<br />
gained the self confidence that I had lost<br />
and also having the opportunity to learn<br />
training for myself that will assist me to getting<br />
in better physical and mental condition.<br />
Without this I could have just gone to work<br />
out and with a high probability would have<br />
seriously hurt myself.”<br />
-<strong>IU</strong> Grad Student<br />
What To Expect After Signing Up:<br />
• Set-up Time: 2 to 7 business days, depending<br />
on physician’s clearance<br />
• Session Duration: full session = up to 1 hour<br />
• Late Policy: trainers are obligated to wait for<br />
15 minutes before cancelling<br />
• Package Expiration and Refund Policy:<br />
all sessions expire six months from purchase<br />
date and are non-refundable<br />
• Package Renewal: must purchase a new<br />
package before resuming training (sessions<br />
cannot be rendered without payment)<br />
For more information:<br />
Call 812.855.7772 or 812.855.5222. Stop by HPER<br />
Wildermuth or SRSC 115. Visit our website or e-mail<br />
recsport@indiana.edu.<br />
10
cycleFITsessions<br />
CycleFit, our indoor cycling program, offers a friendly and motivational fitness experience<br />
for participants of all levels. Sessions simulate the varied terrain of an outdoor ride including<br />
steady flats, hills, and sprints. All sessions are led by our experienced CycleFit leaders.<br />
Little 500 Power Training is led by Little 500 coaches and veterans. These sessions are geared toward the<br />
rider who is training for the Little 500 or the spring outdoor riding season. Our bikes are equipped with SPD<br />
pedals and a display that shows power output (watts). Riders will learn to train efficiently by increasing the<br />
sustainable power that will help them win the race!<br />
Registration begins Friday, January 1, 2010 at 8 a.m. for<br />
Series I and II at Member Services in SRSC 115 or HPER<br />
Wildermuth.<br />
Series I: January 18 – March 14<br />
Series II: March 22 – May 2<br />
Little 500 Power Training (first Series): January 18 - March 14<br />
Weekly Sessions:<br />
Students: $ 24 per series*<br />
Faculty/Staff: $ 27 per series*<br />
Public: $ 28 per series*<br />
*Little 500 Power Training cost $ 34 for students,<br />
$<br />
38 for Faculty/Staff and $ 40 for Public.<br />
Three or More Series Per Semester:<br />
Receive discounts when you purchase three or more series<br />
per semester!<br />
• Purchase 3 sessions, save 10%<br />
• Purchase 4 sessions, save 20%<br />
11<br />
Punch Cards<br />
Busy schedule? Buy a punch card and attend any sessions* that fit into<br />
your schedule. Cards are valid the entire semester.<br />
3 Session Punch Cards:<br />
Students: $ 12 per card<br />
F/S: $ 13 per card<br />
Public: $ 14 per card<br />
7 Session Punch Cards:<br />
Students: $ 24 per card<br />
F/S: $ 27 per card<br />
Public: $ 28 per card<br />
Volume discounts do not apply to 3 session punch cards.<br />
*Does not include Little 500 Power Training<br />
FreeWeeklySampler<br />
No registration is needed to attend sampler sessions. All you need is your<br />
valid <strong>IU</strong> I.D. or a RS membership card. Sampler sessions begin Saturday,<br />
January 17 and run for the duration of the semester. Feel free to drop in as<br />
often as you wish.<br />
CycleFit Sampler-45<br />
Saturdays, 10 a.m.<br />
This indoor cycling session offers an introduction<br />
to our registration-based CycleFit program. The<br />
next best thing to riding outdoors, this session<br />
will train your body through drills using various<br />
resistance levels (hills) and speeds (sprints).<br />
Calories<br />
IN<br />
Your favorite coffee<br />
drink: $ 4.00<br />
OR<br />
One RS CycleFit<br />
Session: $ 3.50 *<br />
Calories<br />
OUT*approximate<br />
student fee
Spring2010Schedule<br />
Day Session Location Time Leaders<br />
Monday CycleFit-45 CF Studio 6:15-7:00 a.m. Kathy<br />
CycleFit-45 CF Studio 5:45-6:30 p.m. Cody<br />
CycleFit-45 CF Studio 8:00-8:45 p.m. Kelley<br />
Tuesday CycleFit-45 CF Studio 5:45-6:30 p.m. Colleen<br />
Little 500 Pwr Train-60 CF Studio 6:45-7:45 p.m. Randi<br />
Wednesday CycleFit-45 CF Studio 6:15-7:00 a.m. Rebecca<br />
CycleFit-45 CF Studio 5:45-6:30 p.m. Judy<br />
CycleFit-45 CF Studio 8:00-8:45 p.m. Brandon<br />
Thursday CycleFit-45 CF Studio 5:45-6:30 p.m. Jared<br />
Little 500 Pwr Train-60 CF Studio 6:45-7:45 p.m. Randi<br />
Friday CycleFit-45 CF Studio 12:15-1:30 p.m. Judy<br />
Saturday CycleFit Sampler-45 CF Studio 10:00-10:45 a.m. Rotation<br />
Sunday CycleFit-45 CF Studio 5:45-6:30 p.m. Byron<br />
Sampler sessions do not require registration. Just drop in with your I.D.!<br />
Stay tuned<br />
to recsports.indiana.edu<br />
for the latest on spring<br />
special offerings<br />
schedules and<br />
cancelation information.<br />
Try ALL sessions for FREE!<br />
Monday, January 11 –<br />
Sunday, January 17<br />
Take one of our regularly<br />
scheduled sessions for free this<br />
week and meet our leaders.<br />
Obtain a spot on a first-come,<br />
first-serve basis, with no<br />
reservation necessary.<br />
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circuitSTRENGTHsessions<br />
CircuitStrength offers a structured, efficient and challenging complete body workout regardless of experience level.<br />
Participants receive instruction on a variety of functional exercises that will help make every day movements easier.<br />
All sessions are conducted on the HumanSport equipment located in the SRSC Strength Circuit and are led by our<br />
enthusiastic and supportive CircuitStrength leaders. Participants will be challenged in new ways every week while we<br />
help them develop a healthier lifestyle. Do you have 30 minutes for a total body workout?<br />
FreeWeeklySampler<br />
No registration is needed to attend sampler sessions. All you need is your valid <strong>IU</strong> I.D. or a RS membership card.<br />
Sampler sessions begin Monday, August 31 and run for the duration of the semester. Feel free to drop in as often<br />
as you wish.<br />
CircuitStrength Sampler-45<br />
Wednesdays, 8 p.m.<br />
Designed to demonstrate the fundamentals and basics of a full body<br />
strength workout on our cable-based HumanSport equipment. Learn<br />
more by registering for the progression-based CircuitStrength series.<br />
Try ALL sessions<br />
for FREE!<br />
Monday, January 11 –<br />
Sunday, January 17<br />
ClientTestimonial<br />
“I loved the session, in fact, [it] enabled me to return to Mali to continue<br />
research here after a serious back injury. In addition, James<br />
Coudright, our leader, was terrific in providing me with exercises<br />
that I could do in any situation, and I continue to do them every day<br />
despite the 120+ temperatures here and lack of anything resembling<br />
the world-class gym like we have at <strong>IU</strong>!”<br />
13
Spring2010Schedule<br />
12<br />
11<br />
1<br />
Day Session Location Time Leader<br />
10<br />
2<br />
Monday CircuitStrength-30 SRSC SC Studio 6:30-7:00 p.m. Jackie<br />
Tuesday CircuitStrength-30 SRSC SC Studio 7:00-7:30 a.m. Stephanie<br />
9<br />
CircuitStrength-30 SRSC SC Studio 6:30-7:00 p.m. Tom<br />
Wednesday CircuitStrength-30 SRSC SC Studio 6:30-7:00 p.m. Jessica<br />
8<br />
CircuitStrength Sampler-45 SRSC SC Studio 8:00-8:45 p.m. James<br />
3<br />
4<br />
Sunday CircuitStrength-30 SRSC SC Studio 6:30-7:00 p.m.<br />
7<br />
Heather 5<br />
6<br />
30 minutes to a healthier you!<br />
Sampler sessions do not require registration. Just drop in with your I.D.!<br />
10<br />
9<br />
8<br />
11<br />
7<br />
12<br />
6<br />
1<br />
30 minutes<br />
for a<br />
total body<br />
workout.<br />
5<br />
2<br />
4<br />
3<br />
Registration begins Friday, January 1, 2010 at 8 a.m. for<br />
Series I and II at Member Services at SRSC 115 or HPER<br />
Wildermuth.<br />
Series I: January 18 – March 14<br />
Series II: March 22 – May 2<br />
Weekly Sessions:<br />
Students: $ 24 per series<br />
Faculty/Staff: $ 27 per series<br />
Public: $ 28 per series<br />
A valid <strong>IU</strong> I.D. or <strong>Recreational</strong> <strong>Sports</strong> membership is required for<br />
participation in CircuitStrength sessions.<br />
Come check out<br />
our equipment<br />
and meet our<br />
leaders!<br />
14
fitness/wellnessINFO<br />
Cancellation Policy<br />
<strong>Campus</strong> <strong>Recreational</strong> <strong>Sports</strong> may need to alter program schedules and/or cancel<br />
sessions because of low participation, facility issues, instructor illness or other<br />
emergency situations. Should we need to communicate any series cancellations or<br />
schedule changes, we will make efforts to notify participants via e-mail or phone (if<br />
this contact information is included on your session registration form). We will also<br />
communicate any cancellations or schedule changes on our <strong>Recreational</strong> <strong>Sports</strong><br />
Hotline 855-8788, facility bulletin boards and our website at recsports.indiana.edu.<br />
Notify!<br />
Get the latest updates on<br />
pool closures, Group Exercise<br />
RS Notify<br />
Photo/Video cancellations and more sent Policy<br />
Contact Information<br />
Indiana University <strong>Campus</strong> <strong>Recreational</strong> <strong>Sports</strong><br />
We connect, inform and inspire people to lead active, healthy lifestyles.<br />
Student <strong>Recreational</strong> <strong>Sports</strong> Center (SRSC)<br />
1601 Law Lane, Bloomington, IN 47408<br />
% 812.855.7772<br />
Health, Physical Education, and<br />
Recreation Building (HPER)<br />
1025 E. 7th Street, Bloomington, IN 47405<br />
% 812.855.5222<br />
Get the latest info on cancellations and updates for<br />
Group Exercise sessions straight to your phone or<br />
e-mail! Sign up at recsports.indiana.edu.<br />
right to your e-mail or phone.<br />
Indiana University <strong>Campus</strong> <strong>Recreational</strong> <strong>Sports</strong> staff may videotape or take photos of<br />
participants at <strong>Recreational</strong> <strong>Sports</strong> facilities and participating in programs and special<br />
events. Sign These Up photos Now! are for use only by Indiana University for marketing purpose.<br />
Get full details and sign-up now<br />
at recsports.indiana.edu.<br />
<strong>Program</strong> Director-<strong>Fitness</strong>/<strong>Wellness</strong>...Chris Arvin<br />
Assistant Director-<strong>Fitness</strong>/<strong>Wellness</strong>....Joellan Muyskens-Chang<br />
Assistant Director-<strong>Fitness</strong>/<strong>Wellness</strong>...Andy Fry<br />
Assistant Director-<strong>Fitness</strong>/<strong>Wellness</strong>...Megan Amadeo<br />
<strong>Recreational</strong> <strong>Sports</strong> is a division of the<br />
School of HPER.<br />
Clothing Policy<br />
Strength and Conditioning<br />
Athletic shoes covering the entire foot<br />
must be worn at all times. Open-toed<br />
and open-heeled shoes and sandals are<br />
not permitted. Workout clothes that<br />
fully cover the chest must be worn.<br />
Shirts are required at all times. JEANS<br />
ARE NOT PERMITTED.<br />
HPER and SRSC Gymnasium<br />
Only non-marking gym shoes will be<br />
allowed on the courts.<br />
3<br />
Good vs. Bad<br />
7