Wellness and Recreation Services

INSIDE THIS ISSUE:

BENEFITS OF

PERSONAL

TRAINING

2

SMALL GROUP

TRAINING

2

HEALTHY HEART 2

Q & A: EXERCISE

GUIDELINES

3

MUSCLE OF THE

MONTH: TRAPEZIUS

3

MEET A WRS

PERSONAL TRAINER

3

SUMMARY OF

EVENTS/WORKSHOPS

4

SPECIAL POINTS OF

INTEREST: Have you experienced

back pain or know of

someone who has? Attend

our Back Safety workshop

for exercises, stretches,

and everyday tips!

Start the New Year mak-

ing healthful decisions and

hire a personal trainer for

expertise and motivation!

Would you like to become

a personal trainer? Check

out the information to the

far right for more details.

VOLUME 2, ISSUE 3

Personal Trainer Instructor Course

Are you looking to gain experience, build your re-sume, and get paid doing

it?

Attend the Spring Personal Training course to devel-op the necessary expertise for becoming an excellent

personal trainer!

Informational meeting: Wednesday, January 30th,

at 3:00pm in WRC150.

Classes begin Monday, February 4th, at 3:00pm in

WRC150.

To register or for more information, contact Ethan Crawford at crawfe54@uni.edu

or call 273-7167.

Back Safety Workshop

January 9th and 10th

Cost $10.00

According to the Federal Bureau of Labor Statistics, about 20% of all workplace injuries are associated with back pain. Attend our workshop for ways to com-bat the risks of poor pos-

ture and back pain!

See Page 4

Intro to the

Fitness Area Workshop

January 29th and 31st

Cost $15

Finding a fitness facility to use can be quite a daunting task. Fortunately at UNI, stu-

dents, faculty, staff, and alumni are provided an excel-

lent resource.

Attend the Into to the Fitness Area workshop to acquire the necessary knowledge to use each and every piece of equip-

ment properly and effectively.

See Page 4

UPCOMING PERSONAL FITNESS EVENTS:

January/ February 2013

Personal Fitness Newsletter

UPCOMING PERSONAL FITNESS EVENTS:

JANUARY Start the New Year on a healthy track and attend these events in January and February:

Created by: Ethan Crawford (Personal Fitness Program Assistant)

Total Body Programming Workshop

February 12th and 14th

Cost $15

Have you ever wanted to program your own workouts, but just don't know where to

start?

Attend our workshop to get helpful insight

into the world of fitness. Learn the do’s and don'ts of programming workouts as well as the recommendations for a total body regi-

men!

See Page 4

Strong to the Core Workshop

February 26th and 28th

Cost $15

Abdominal and core training are used inter-changeably quite often, but abdominal mus-cles are only a portion of complete core

training.

This workshop will distinguish of the core, benefits of training the complete core, and also excellent exercises that promote a

strong core!

See Page 4

Wellness and Recreation Services

Wellness and Recreation Services offers a

personal training program for students,

faculty, staff and spouses.

Hiring a personal trainer is a valuable

tool to improving your health and fit-

ness.

Program tailored to your needs!

Trainers will customize individual-

ized programs based on your goals,

whether to improve body composi-

tion, increase strength, or keep work-

ing out fun. The progress you make

during the sessions will be tracked to

achieve the best results possible.

Motivation and Accountability!

It will be much harder to skip a

workout when you’re too tired or

busy because someone is waiting for

you.

Safety! Trainers will guide you

through safe and effective workouts

utilizing cardio, strength, and other

equipment. Trainers will also keep

the intensity of the workouts at a

manageable level.

Variety! Instead of doing the same

workout every day, hire a trainer for

more ideas to keep your workout

exciting.

SMALL GROUP TRAINING

“ Trainers will customize individualized programs based on your unique health and fitness goals”

PERSONAL FITNESS NEWSLETTER

BENEFITS OF WORKING WITH A PERSONAL TRAINER

PAGE 2

***One of the most popular New Year’s resolutions is to get more fit.***

Try these tips to keep going strong year round:

Plan ahead and outline your goals: Make the resolutions before January 31st and write down how you will deal with

bumps in the road.

Be realistic: Make smaller weekly goals to match your long term goal. If you want to lose 50 lbs, make a goal to exer-

cise 5x a week.

Talk about it: By telling friends and family, they can help you stay on track to meet your goals.

Reward yourself: Celebrate your small successes to keep motivated.

Don’t beat yourself up; stick to it: No one is perfect and you will have an occasional slip. Keep working at it to make

healthy habits second nature.

Tips for Seeing Through Your New Years Resolution

Wellness and Recreation Services now offers a small group personal training program

for students, faculty, staff and spouses.

Gain the benefits of the personal train-ing experience while receiving a lower price rate per session!

Train with your partner or friends in groups of 2-3.

Each person will receive a 20% discount on current package prices!

You will have the luxury of a UNI certified personal trainer who is there to help you reach your health and wellness goals!

Having others around to exercise with will increase your:

Motivation

Accountability

Effort!

Testimonial

“Working out has never been something I look forward to, but when my sister-in-law and I decided to work out we knew we needed a good trainer. Someone who could show us the right way to do the ex-ercises, and help motivate us to workout harder than we would on our own. Shar-ing a trainer was exactly what we needed. We learned so much from our trainer, and stuck with it because it was so much more

fun working out together!”

-Former small group training client

Wellness and Recreation Services

Confused on how many times a week and how long to exercise? Use the new ASCM guidelines as a starting point:

Adults should get 150 minutes of moderate-intensity exercise every week. This can be met by doing 30 –60 minutes of exercise 5 days a week or 20-60 minutes of vigorous activity 3 days a week. One continuous session or 3, 10 minute sessions are acceptable.

Adults should train major muscle groups 2-3 times a week. Start with 2 sets of 8-12 reps for each exercise.

Adults should perform flexi-bility exercises 2-3 times a week to improve range of motion. Hold each stretch 30 seconds and repeat 2-4 times.

Neuromotor exercise is recommended 2 times a week for 20-30 minutes. Neuromo-tor exercise include yoga, balance training, and tai chi.

For more information, visit www.acsm.com. Or, try the Total Body Programming workshop to learn how to create your own individualized workout plan!

Jordan’s personal

training philosophy is,

“Give everything you can in every workout, have

fun, and know that the

harder you work, the

better your results.

Jordan’s favorite quote

is, “Never Die Easy”-

Walter Payton.

Jordan is a senior majoring in Exercise Science. His favorite types of exercise to perform are high intensi-ty circuit training and triathlon training. When Jordan is not training at the WRC, he enjoys ath-letics, fitness, hanging out with family and friends, and cooking.

If you’d like to work with Jordan or any of our trainers, contact :

Kristy Leen (Coordinator) at kristy.leen@uni.edu or Ethan Crawford (Personal Fitness Pro-gram Assistant) at crawfe54@uni.edu

MEET A WRS PERSONAL TRAINER: JORDAN MCSWEENEY

MUSCLE OF THE MONTH– TRAPEZIUS

PAGE 3 VOLUME 2, ISSUE 3

Q & A: WHAT ARE THE

RECOMMENDED EXERCISE GUIDELINES?

Jordan McSweeney

WRS Personal Trainer

The Trapezius is a large and complex muscle that extends from the mid-back to the base of

the skull, and over to the shoulders.

Involved in:

Supporting the weight of the arm

Retracting, rotating , and depressing the

scapula (shoulder blade)

Developing the Trapezius:

Upper portion can be developed by elevat-

ing the shoulders, e.g., cleans or shrugs

Middle portion can be developed by retract-

ing the shoulder blades, e.g., Rear Delt Fly

Lower portion can be developed by drawing

the shoulder blades downward, e.g., Lat

Row

Common Injuries

Tight muscles in upper back and

neck

Kyphosis. i.e., hunch back

Preventative Measures

Pulling motions that retract the

shoulder blades

Static stretching after exercise

Correct posture when sitting and

standing to prevent forward head

posture and kyphosis

Wellness and Recreation Services

Kristy Leen (Personal Fitness Coordinator)

Ethan Crawford (Personal Fitness Program Assistant)

University of Northern Iowa

Cedar Falls, Iowa 50614-0201

E-mail: kristy.leen@uni.edu or

crawfe54@uni.edu

Phone: 319-273-7167

Fax: 319-273-7130

Website:

http://www.uni.edu/wellrec/personal_training/index.html

Wellness and Recreation Services has a history rooted in long standing traditional recreation

programs and health services. As the wellness philosophy was born and has evolved, so has the breadth and depth of these services. We strive to build upon our strong history as we continue to

adapt to meet the needs and interests of the ever changing campus community.

Check out our Facebook Page:

University of Northern Iowa

Personal Training

JANUARY AND FEBRUARY WORKSHOPS

January

Back Safety

When: January 9th and 10th

Where: WRC Room 150

Time:

Wednesday 6:30-8:00am

Thursday 12-1pm

Thursday 5:15-6:30pm

Cost: $10

Introduction to the Fitness Area

When: January 29th and 31st

Where: WRC Upstairs Fitness Area

Time:

Tuesday 11:00am-12:00pm

Thursday 5:30-6:45pm

Cost: $15

February Total Body Programming

When: February 12th and 14th

Where: WRC Room 150

Time:

Tuesday 11:00am-12:00pm

Thursday 5:30-6:45pm

Cost: $15

Strong to the Core

When: February 26th and 28th

Where: WRC Room 150

Time:

Tuesday 11:00am-12:00pm

Thursday 5:30-6:45pm

Cost: $15

To register or for more information contact Ethan Crawford at crawfe54@uni.edu or call 273-7167

Online registration available through http://www.uni.edu/wellrec/personal_training/