CAMPUS RECREATION & WELLNESS theLift | PAGE 1

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INSIDE THIS ISSUECelebrating 10 Years

Intramural Sports

Excerise for Mental Health

5 Tips to Avoid Weight Gain in College

Group X Jam

Presentations and Classes

Personal Training

Health and Safety

Hours of Operation

Employee of the Month

Participant of the Month

“Transitions in life can offer opportunities for DISCOVERY, provided

we are open to random encounters and

serendipitous events.” ~Robbie Shell~

CAMPUS RECREATION & WELLNESS

Intramural Sports, etc...

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Exercise for Mental Health

Intramural Sports

Research shows there are many benefits of exercise. Exercise can help improve daily functions, aids in better sleep, assists with weight management, reduces aches and pains, and reduces the risk of several chronic diseases. Unfortunately, when you are feeling overwhelmed, it is easy to put exercise on the back burner or to determine there are just not enough hours in the day to make exercise a priority.

However, it is important to recognize that regular exercise can also help aid mental health by producing the following effects:• Releases feel-good brain chemicals, such as endorphins and neurotransmitters, • Reduces immune system chemicals, • Reduces stress, • Aids in social interactions, • Aids in confidence gains, • And, increases body temperature.

Therefore, several people give up exercise at times when it may benefit them the most – during those stressful times. Next time you start feeling overwhelmed, think about how you may be able to incorporate short bouts of exercise into your day to help aid your mental health. A brisk walk, a stretch break, or a short body-weight strength session may be just the trick to keep you on track and feeling good!

Intramural Sports is hosting the following tournaments in August:

Cornhole TournamentWednesday, August 22nd at 6pm on CRC LawnPre-register by noon on Wednesday or show up with a partner and your Cat Card to participate!

3v3 Sand Volleyball TournamentSaturday, August 25th – Sunday, August 26th. Teams must pre-register on Imleagues. Games will be played at The Village Sand Court. Pool play starts Saturday at 11am. Playoffs start Sunday at 1pm.

The following Intramural leagues are open for registration in August:

Outdoor SoccerRoster requirement: 7 peopleRegistration deadline: 8/29Divisions: Mens, Womens, CoRec*Outdoor Soccer will be played as a 7v7 league this year.

Flag Football Roster requirement: 7 people, 8 for CoRecRegistration Deadline: 9/5Divisions: Men’s Comp., Men’s Rec., Womens, CoRec

All registrations are available on Imleagues.com/wcu or the IMLeagues app.

CAMPUS RECREATION & WELLNESS

Fitness & Wellness

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5 Tips to Avoid Weight Gain in College Classes & TrainingsCollege brings so many stressors along with earning a degree. Having to learn to get along with roommates, figuring out your class schedule, making friends and maintaining a healthy lifestyle really seems impossible some days. College is a big adjustment to your routine, but it doesn’t have to mean an adjustment to waist size. I have good news. The freshman 15 is a myth. No research has been able to prove the exact amount of weight gained during the first year of college, but on average students do tend to gain weight during and after college. Here are a few tips to beat statistics and take your health into your own hands. 1. Be PreparedMany students are living away from home, especially freshman, and this tends to stir up many emotions. Emotions can be a HUGE factor in weight gain. Stress, anxiety and homesickness can all lead to over eating. Be aware of the reason you are eating. Are you actually hungry or are your bored or even stressed? 2. Snack SmartGood snack options include whole fruits (apples, bananas, oranges), carrots and hummus, and Greek yogurt with fruit or whole grain cereal. A tip to making these healthy choices is to only stock smart snacks. If you have a weakness for cookies, don’t keep any in your room or cabinet. 3. Cafeteria 101Dining halls are filled with oversized, high-calorie meal options, but at most universities there’s also nutritious options. Look for menu items that are baked, broiled, steamed, grilled, or roasted. Also, use the salad bar, but don’t go overboard with cheese, bacon, and dressings. 4. Don’t Drink Your CaloriesConsuming soft drinks is a good way to stack up the calories fast. Cutting back the soda and juice and drinking more water is a great way to limit your weight gain. One of the main reasons to limit alcohol consumption in college is to avoid the weight gain. For students that are over 21, it is recommended to consume light beer or alcohol in low amounts, while avoiding drinks mixed with juice or soft drinks. 5. Get ActiveGuess what? If you’re a full-time student, you have a membership at the Campus Recreation Center. Try joining a group fitness class or learning a new sport through Intramural Sports. Time is a valuable commodity in a college schedule, but making time for regular activity can help control weight, improve mood, and control stress.

Being aware of how easy it is to gain weight in college is the first step to controlling weight gain. Making a few simple adjustments to your daily routine can prevent and relieve some of the stress of college.

Article written by: Farrah Matthews, WCU Dietetic Intern

Group X Jam & Group X ClassesJoin us for an evening of fun & fitness at the Group X Jam on Thursday, August 23rd from 5:30-7:00pm in the CRC Gym. The Group X Jam is a wonderful opportunity to sample many of our Group Xercise classes for FREE!

Group X classes will officially begin on Monday, August 27th. Reminder that the Fall Group X schedule will not be released until after the Group X Jam. You’ll be able to find the schedule on the website and posted throughout the CRC. Group X passes are $10.00 for the entire semester and include ALL classes on the schedule. Participants can register anytime the CRC is open.

Presentations & ClassesAre you teaching a class this fall? Or maybe you’re in charge of educational programming for your student or Greek life organization. Let us help you educate your students or peers about health and wellness through a peer education presentation (topics such as: physical activity guidelines, stress management, or the 7 elements of wellness), Group X class ($), or CRC facility tour/information. Just complete the online form available at reccenter.wcu.edu at least two weeks before your requested class and we’ll work out the details!

Personal TrainingAre you motivated to workout but don’t know where to get started? Are you tired of the same workout? CRW has a variety of personal training package options for you to choose from depending on the level of assistance you are looking for. All of the Personal Trainers are nationally certified and are excited to challenge and motivate you to achieve your goals. Don’t wait another minute; start working toward your fitness goals today!

Check out our website for more details or ask at the CRC front desk about our personal training packages.

Photo by: learningscientists.org

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Outdoor Programs

Trips and ProgramsKayak Roll Clinics:

7pm-9pm | Reid Pool | Free!Weekly on Thursdays beginning September 6th

Climbing Wall Hours: Monday-Thursday: 4-8pm

Friday: 4-7pm Sunday: 5-8pm

Climbing Belay Workshops: 6pm-8pm | Climbing Wall | Free!

Weekly on Wednesdays beginning August 22nd

Kids Climb Night:Friday, August 31st from 5-7pm

Cost: $5/kid

Adventure Shop Hours:Monday: 11am-5pm

Tuesday-Thursday: 12-5pmFriday: 10am-5pm

Cycle Shop Hours: Monday/Thursday 3-5pm

Located on the back side of the CRC

Gear Rentals:Base Camp Cullowhee offers Outdoor

Equipment Rentals for students, faculty, and staff. The Adventure Shop, located in the

Campus Recreation Center, houses all of the outdoor gear rentals. From camping equipment

and mountain bikes to whitewater gear, we’ve got it all.

For a comprehensive list of gear and rental prices, visit basecamp.wcu.edu

For a full list of all trips and programs offered by BCC, please visit basecamp.wcu.edu. You can register for all trips and programs by logging on

to myrec.wcu.edu or stopping by the Adventure Shop.

WCU Trail Service DaySaturday, September 9thJoin Base Camp staff for a day of giving back on the WCU Trail! Need service learning credit or just want to give back to your WCU community, come out and enjoy a day on the trail working with an enthusiastic crew. Cost: FreeRegistration Deadline: September 5th at 5pm

6th Annual Outdoor Gear Sale and SwapWednesday, October 17th, 11am-4pmCalling all Gear Heads! Come out to the Base Camp Culllowhee, Annual Outdoor Gear Sale and Swap. Sell your used and new outdoor gear! Base Camp Cullowhee is selling used outdoor equipment (boats, tents, paddles, stand up paddle board’s, etc.). There is also an opportunity for individuals and/or businesses to sell their gear for a small fee. Table Registration Costs and Deadline: Individuals - $10 | Businesses - $40Monday, October 15th at 5pm

Fall Break Mini Expedition Whitewater Kayaking in WNCDuring this mini-expedition, participants will learn and refine the art and craft of whitewater kayaking, while exploring the unique rivers around South Carolina and North Carolina. Participants will learn about equipment, terminology, communication, hazards, and paddling technique. This trip is geared toward beginner to intermediate paddlers. On this trip, participants will travel around from various campsites in order to explore as many rivers as possible. The trip will begin with flat water and class I rapids to refine proper paddling technique. Each day participants will develop their skills. Participants will culminate their trip by paddling a section of the wild and scenic Chattooga River on the last day. Participants will be expected to demonstrate appropriate expedition behavior and maintain good decision making and judgement throughout the trip. Paddling location each day is dependent on weather, water levels, and participant ability. Cost: $235 WCU Students Registration Deadline: Monday, October 1st at noon

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Campus Recreation CenterCullowhee, NC 28723828.227.7069reccenter.wcu.edu

theLift is a publication of Campus Recreation & Wellness at WCU

WCU is a University of North Carolina campus and an Equal Opportunity Institution.

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CAMPUS RECREATION & WELLNESS

Have someone in mind for Employee or Participant of the Month? Nominate them by filling out the appropriate form next to the bulletin boardrecognizing our current nominees.

EMPLOYEE OF THE MONTH

PARTICIPANT OF THE MONTH

Campus Recreation CenterWed., August 1st – Fri., August 3rd 6am-8pmSat. August 4th & Sun., August 5th ClosedMon., August 6th – Fri., August 10th 11am-7pmSat., August 11th & Sun., August 12th ClosedMon., August 13th – Thur., August 16th 11am-2pmFri., August 17th 11am-7pmSat., August 18th 9am-4pmSun., August 19th Regular Fall Hours Begin

Reid Pool Open SwimWednesday, August 1st 6am-8am, 12pm-1pm, 3pm-5pm

Thursday, August 2nd 6am-8am, 3pm-5pm

Friday, August 3rd 6am-8am, 12pm-1pm, 3pm-5pm

Saturday, August 4th - Sunday, August 12th Closed

Monday, August 13th – Friday, August 17th 11am-1pm

Saturday, August 18th 10am-1pm

Sunday, August 19th Regular Fall Hours Begin

Emily Alexander is originally from Lincolnton, NC. She is a senior majoring in Elementary Education. She likes working with Campus Recreation & Wellness because of the connections and the friendships made with staff members and patrons. The advice Emily would like to give to her fellow co-workers is always come to work with a positive attitude and be prepared for whatever the day has to offer.

Emily enjoys spending time outdoors with friends, family, and of course with her pup, Asher. She loves reading, fishing, camping, and traveling. Thank you, Emily, for working so hard, and congratulations on being chosen Employee of the Month!

Nick Mashburn hails from Candler, NC, He graduated from WCU in 2013. Originally, he left to teach and coach for several years but now he has returned as the Assistant Director of Admissions.

Nick prefers to work out at lunch because it breaks up his day and is usually not too crowded in the CRC. He has been lifting consistently since he was in high school. During college he started running, including 5ks and half marathons. Nick believes health and physical fitness is very important because it improves every aspect of life, making the day to day easier. All his life, Nick has struggled with his weight. It helps to set goals and have something to work towards.

Congratulations on being selected as the Participant of the Month. We enjoy seeing you regularly!

Hours of Operation

Adult CPR/AED and First Aid Certification ClassMonday, 9/17 from 5pm-7pm

CRC Meeting Room

Register online at myrec.wcu.edu or at the CRC Front Desk by 9/12. Pricing: Student $35, Faculty/Staff $45, WCU Community $65

Adult CPR/AED and First Aid Certification