Rec Sports Highlights

Rec Sports Review
V O L U M E
6 ,
I S S U E
J A N U A R Y
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Rec Sports Highlights
SPECIAL
POINTS OF
INTEREST:
Spring Season 1 Intramural
Registration is open!
WIRSA State Basketball
returns to La Crosse-Pg. 2
Check out the Group Fitness
Spring Schedule-Pg. 3
Learn how to build the
perfect playlist-Pg. 4
Check out the Word Search
Lunch ‘n Learn
As part of World View Week, there
will be a Lunch ‘n Learn on Friday,
January 25 at 12:15pm in the Fine
Arts Center Hospitality Suite. This
month’s topic is “Stereotypes and
History of the Native American
People.” Lunch is provided free of
charge. Participants must pre-register
with the Student Development
Center by calling 796-3825. This
event is co-sponsored by Rec Sports
and Health Services.
Lift of the Month
3
Group Fitness
3
Build the Perfect
Workout Playlist
4
Ice Rink
If you’ve recently
walked through
Assisi Courtyard,
you’ve noticed
the ice rink is
under construction. Weather
pending, the liner
will be laid, and the rink will be filled
the first week of classes. Then it is up
to Mother Nature to give us the cold
temperatures required to make the
ice. When the rink is ready for use,
the Viterbo community will be informed.
Once open, the ice rink will be available for use by Viterbo students, staff,
and their families. The rink will be
open from sun-up until the lights are
Rec Store
Featured Item
4
Schedule of Events
Wellness @ VU
5
Director’s
Corner
6
Rec-Y of the
Month
6
–Pg. 5
Meet Chris, Rec-Y of the
Month-Pg. 6
Read a message from
Director, Marci Kuhrt-Pg. 6
INSIDE THIS
ISSUE:
Intramurals
4
2
WIRSA Basketball 2
January 14-18
*Group Fitness DEMO Week
January 20-16
turned off at night.
Rec Sports will not offer skate rental,
but skates may be purchased at local
sporting good stores: MC Sports and
Play it Again Sports.
The department encourages everyone to get out and get some physical
exercise during the winter months.
‘Try it’ Tuesdays
‘Try it’ Tuesdays are designed for
individuals to participate in a new
sport without committing to a 5
week intramural league. Open to
Western and Viterbo University
students and staff, as well as Viterbo
Alumni with a paid membership. No
need to pre-register, only thing you
need to do is bring your Viterbo/
Western I.D.
January 22 will be ‘Try it’ Tuesday:
Broomball. Broomball is a popular
winter activity typically played on the
ice. The ‘Try it’ Tuesday will begin at
7:00 p.m. and take place at the Mathy
Center. Come learn how to play
broomball and get ready for the
upcoming intramural broomball
league which begins in February.
Upcoming ‘Try it’ Tuesdays:
 January 22: Broomball
 March 12: Tennis
 March 19: BASEketball
 March 26: Dodgeball
 April 16: Punt, Pass, Kick
 April 23: Glow in the Dark
Ultimate
Personal Training
Are you looking for help with a
fitness resolution? Sign up for a
personal trainer. Personal training is
free for students. Fees for employees, alumni and other Mathy Center
members:
 Body Composition $3
 Fitness Assessment $20
 Program Design $20
 Assessment & Design Package $40
For individual personal training:
 3 Session Package $70
 5 Session Package $100
 10 Session Package $175
For partner/group training
(maximum of 3 individuals):
 3 Session Package $50
 5 Session Package $75
*Costs are per individual*
FOR MORE INFORMATION
VISIT US ONLINE!
*Intramural Free Agent Meeting @
Mathy Center (6 p.m.)
*Intramural Registration Deadline
on IMLeagues.com (8 p.m.)
*’Try it’ Tuesday Broomball @
Mathy Center (7 p.m.)
January 25
January 23
*Intramural Schedules available
(imleagues.com)
*Regular Group Fitness Classes Begin
*Intramural Registration Help Station
@ Mathy Center (7-9 p.m.)
*Lunch ‘n Learn @ Hospitality Suite
(Noon)
January 22
January 24
January 27
*Intramural Registration Help Station
@ Mathy Center (4-6 p.m.)
*Final Intramural Registration Help
Station @ Mathy Center (5-8 p.m.)
*$2 Sunday Night Bowling @
Pla-Mor Lanes (8:30 p.m.)
*Rec Pass Double Punches Week
January 21
PAGE
2
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Intramurals
The spring semester means two
more seasons of intramurals.
Mathy Center (7:15PM)
Badminton: Mickey-D
To Play Intramurals
Basketball: Dunkin’ Doughnuts
Spring Season 1 Schedule
All registrations will be done using
imleagues.com. In order for a team
to be scheduled into the league,
the captain must watch the captain’s training video, pass the captain’s training quiz with an 80% pass
rate, pay the team $40 forfeit
deposit (if required), and have the
minimum number of males and
females accepted to their team.
After that, all you need is your
student I.D. and show up to play
your games. For more information,
visit the Rec Sports website.
Registration Deadline: Jan. 24 at
8 p.m. (imleagues.com)
Forfeit Deposit Deadline: Jan. 24
8 p.m.
League Play: Jan. 27– Feb. 21
Championship Week: Feb. 24—28
Spring Season I Leagues
Sunday: $2 Bowling Night at
Pla-Mor Lanes (8:30PM) - Only $2come one week, or all five!
Monday: Competitive Volleyball at
Mathy Center (7:15PM)
Tuesday: Indoor Soccer at
Mathy Center (7:30PM)
Grab your friends and start a
team today!
Congratulations to the Fall
Season 2 Champions!
Wednesday: Billiards at Hawk’s
Nest (5PM) Individual League—
NO FORFEIT DEPOSIT
Fall 2012 Season 2
Bowling: TJ Robertson
Wednesday: Basketball at Mathy
Center (7PM)
Comp VB: Colonel Gunk’s Gaggle
Rec VB: Ball Breakers
Registration Help Station/
Forfeit Deposit Collection
The intramural staff will host Registration Help Stations prior to the
registration deadline. Stop by to
learn about leagues, get
imleagues.com registration help, or
pay your team forfeit deposit.
Registration Help Stations:
Jan. 22: 4-6 p.m. Mathy Center
Jan. 23: 7-9 p.m. Mathy Center
Final Intramural Registration Help
Station will be Thursday, January 24
at the Mathy Center from 5-8 p.m.
All team deposits must be paid by 8
p.m.
Rules for these leagues and more
information may be found on the
intramural web page.
Thursday: Recreational Volleyball at
ur
Mark yo
r!
Calenda
The WIRSA
State
Extramural
Basketball
Tournament
returns to
La Crosse!
The 3rd Annual WIRSA State
Extramural Basketball Tournament will be February 22-23 at
the University of Wisconsin-La
Crosse.
The WIRSA State Extramural
Basketball Tournament brings
students from campuses across
Wisconsin together to compete in
the same tournament. If you think
your team has what it takes, you
won’t want to miss this
tournament.
The tournament is open to the first
REC
SPORTS
REVIEW
18 men’s and 12 women’s intramural or sport club basketball
teams.
Entry Fee
 $225 - postmarked on or
before February 8
 $275 - postmarked on or
before February 15
Teams must check in no later that
5:00 p.m. on Friday, February 22.
Tournament champions will
receive a bid to attend the NIRSA
NCCS Ohio State Regional
Basketball Tournament on March
22-24 in Columbus, Ohio.
Champions will also receive other
awards and five men and five
women will receive individual
honors as members of the alltournament team.
For more information visit the
WIRSA Extramural Basketball
Tournament link under the
“Special Events” page on the rec
sports website (www.viterbo.edu/
recsports).
VOLUME
6,
ISSUE
4
PAGE
3
Lift of the Month—Incline Bench Press



Step 1: Lie back on an incline bench.
Using a medium-width grip, lift the bar
from the rack and hold it straight over
you with your arms locked. This will be
your starting position.
Step 2: As you breathe in, come down
slowly until you feel the bar on your
upper chest.
Step 3: After a second pause, bring the
bar back to the starting position as you
breathe out and push the bar using your
chest muscles. Lock your arms in the
contracted position, squeeze your chest,

hold for a second and then start coming
down slowly.
*TIP: It should take at least twice
as long to go down than to come
up.
Step 4: Repeat the movement for the
prescribed amount of repetitions.
CAUTION! If you are new to this exercise,
it is advised that you use a spotter. If there is
no spotter available, then be conservative
with the amount of weight being used.
http://www.bodybuilding.com/exercises/detail/view/
name/barbell-incline-bench-press-medium-grip
Group Fitness
Group Fitness classes can be a fun way to
spice up your fitness routine. At the Mathy
Center there are a variety of group fitness
classes that registered participants are able to
attend.
Regular Group Fitness Classes
Group Fitness Fee Breakdown
Regular Group Fitness classes begin January
21.
DEMO Week!
Aren‘t sure if you‘ll like Group Fitness classes?
Stop by during DEMO Week to try them out!
Registration
Ever wondered what it costs to attend one
group fitness class? If an ALL Class Pass is
purchased and the individual attends all fifteen
weeks of classes, the cost for one week is
$4.00. If the individual attends five classes
every week, the average cost of one class
would be only $0.80! A steal of a deal!
The schedule is modified, and classes are free
for the week. DEMO Week runs January
14–18.
A class schedule is listed below.
Register at the Mathy Center front desk.
Employee/Plus One Pricing:
NOON Class Pass: $40
ALL Class Pass: $60
Student/Alumni Pricing:
Regular Classes: Free
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Yogalates
6:00AM
6:45AM
NOON
Strength
Tone n’
Tighten*
Pilates
Tone n’
Tighten*
Pilates
Strength
Yoga
Yoga
Boot Camp
Tone n’
Tighten
5:00PM
5:30PM
6:00PM
Boot Camp
Yoga Flow
Kickbox
6:30PM
7:00PM
3-in-1
Yoga
*30 minute classes
Zumba
7:30PM
Zumba
9:00PM
Late Night
Fitness**
**Limited dates/availability of
classes.
Late Night Fitness schedule is
available at the link on the
schedule.
PAGE
4
New
Year,
New
You!
Build the Perfect Workout Playlist
Having a workout playlist helps keep
you motivated, which will help you
stick to your exercise routine. Fitness magazine has
created some tips on how to build
the perfect workout playlist. Read
their tips below.
 60-115 beats per minute are perfect for stretching, yoga, and
warming up.
Try adding in some of these songs
to spice up your playlist.
Skip the musical roulette.
Best Hip-Hop Songs
Instead of setting your MP3 player
on shuffle, proactively build playlists
that provide the right energy all the
way through your workout.
 Find Your Love-Drake
 Got Your Back-T.I.
 Check It Out-will.i.am. and Nicki
Keep it fresh.
 2012 (It Ain’t the End)-Jay Sean
 Midnight Hour-Talib Kweli and
Pick one weekend a month to see
what’s new on the iTunes charts by
your favorite artists and in your
favorite genres so your playlist never goes stale.
Get in rhythm.
Learn how to
make your
playlist work
for you
during your
workouts!
perfect for walking and toning.
Studies have shown that listening to
music that syncs with your movements provides a better workout
than exercising without tunes. See
how to match your groves to your
moves below.
 160 beats per minute and up are
perfect for running and jumping
rope.
 140-160 beats per minute are
perfect for jogging and spinning.
 125-140 beats per minute are
perfect for power walking,
stair-climbing, and the elliptical.
 105-125 beats per minute are
Minaj





Hi-Tek
In My Head-Jason Derulo
Who Dat-J. Cole
Club Can’t Handle Me-Flo Rida
Not Afraid-Eminem
DJ Got Us Fallin’ in Love AgainUsher
Best Power-Up Songs





Break Your Heart-Taio Cruz
Hot Mess-Cobra Starship
Getting’ Over You-David Guetta
Double Vision=3OH!3
One Step at a Time-Four Year
Strong
 Power-Kanye West
 I Like It-Enrique Iglesias
 Girls and Boys in School-Neon
Trees
 Hunted Down-Soundgarden
 I Can Talk-Two Door Cinema
Motivating Workout Songs





Stronger Than-Pete Yorn
King of Anything-Sara Bareilles
Impossible-Shontelle
Rockstar 101-Rihanna
Take My Breath Away-Michael
W. Smith
 Waves of Change-Samantha
James
 Sure Fire Winners-Adam Lambert
 Secrets-One Republic
 Waka Waka (Shakira)
 Forget You-Cee Lo Green
Best Yoga and Cool-Down Songs
 Crimson-Morcheeba
 Makyen Ghrir Allah-EarthRise
SoundSystem
 Tango Square-Gotan Project
 Oxygene, Part IV-Christian
Prommer
 I Am-Christina Aguilera
 Donde Esta-Si*Se
 Chaos-Taylor Eigsti
 There is XXXX (Within My
Heart)-You Say Party
 God Willin’ & the Creek Don’t
Rise-Ray LaMontagne
 They Don’t Want-Electric Wire
Hustle
http://www.fitnessmagazine.com/
workout/music/popular-playlists/100best-workout-songs/?page=11
Club
Rec Store—Rec Sports Coffee Mug
In the winter months, hot beverages are the way to go. To help
aid you on the cold days, we present the Rec Sports coffee mug.
The front of the coffee mug features the Rec Sports logo with
the words “Viterbo University,
Department of Recreational
Sports”.
REC
SPORTS
REVIEW
As the item of the month, the
coffee mug has a $2 coupon this
month.
Simply print the
coupon and bring it to the
Mathy Center front desk and
receive $2 off your coffee
mug purchase.
The Rec Sports Sweatshirt
is $25 in the Rec Store
Rec Store Featured Item
$2 OFF
Viter bo Univ ersity Depar tment o f R ecr eatio nal Sports
January Coffee Mug
(608) 796-3120
Expiration Date:
1/31/13
Wellness @ VU—Mental Health and You
PAGE
Mental health refers to your overall psychological well-being. It
includes the way you feel about
yourself, the quality of your relationships with others, and your
ability to manage your feelings and
deal with difficulties.
A person who is mentally healthy
have:
Here are some tips and strategies
for taking care of yourself:


to music that lifts your mood,
place flowers where you will
see and smell them.
formed by your experiences. Genetic and biological factors can
also play a role, but can be
changed by life experiences.
Rick factors for your emotional
health could be:
Make leisure time a priority.

Appeal to your sense. Listen
Do things for no other reason than that it feels good to
do them.

A sense of contentment

The ability to deal with stress

and bounce back from adversity
and appreciation.
Social interaction can help reduce
stress. Humans are social creatures with an emotional need for
relationships and positive connections with others. The key is to
find a supportive relationship with
someone who is a “good listener”,
someone you can talk to regularly
and will listen to you.
Here are some tips for connecting
with others:

A sense of meaning and purpose, in both their activities
and their relationships

Self-confidence and high self-
esteem
Physical health is also related to
mental health. Taking care of your
body is a powerful first step towards mental health. When you
improve your physical health,
you’ll automatically experience
greater mental well-being. Exercise releases endorphins
(powerful chemicals that energize
us or lift our mood).
Get a dose of sunlight everyday as
well. Sunlight can lift your mood,
so try to get at least 10 to 15
minutes of sun per day. Also, limit
alcohol and avoid cigarettes and
other drugs. These stimulants may
unnaturally make you feel good in
the short term, but have longterm negative consequences.
Take care of yourself. It is important to pay attention to your
own needs and feelings. Taking
care of yourself includes pursuing
activities that naturally release
endorphins and contribute to
feeling good. Here are some ways
to do this:

Do things that positively
impact others.


Manage stress levels.
Limit unhealthy mental habits
like worrying.
Get out from behind your TV

or computer screen.
Spend time daily, face-to-face,
with people you like. Make
spending time with people
you enjoy a
priority.
Volunteer.
Doing something that
helps others
has a beneficial effect on
how you feel
about yourself.

5
Poor connection or attachment to your primary caretaker early in life.

Traumas or serious losses,
especially early in life.
Make time for contemplation


PAGE
5

Learned helplessness.

Illness, especially when it’s
chronic, disabling, or isolates
you from others.

Substance abuse. Alcohol or
drug abuse can make preexisting mental problems
worse.
Risk factors can be counteracted
with things like strong relationships, a healthy lifestyle, and coping strategies for managing stress
and negative emotions.
http://www.helpguide.org/mental/
mental_emotional_health.htm
Mental Health Word Search
Each month a
new wellness
theme is
highlighted, this
month is brain
health.
Read about
maintaining a
healthy brain by
adding “smart”
foods and
beverages to
your diet.
Be a joiner.
Join networking, conservation, and special interest
groups that
meet on a
regular basis.
Your mental health
has been and will
continue to be
Source:
http://www.webmd.com/addadhd/slideshow-brain-foods-that
-help-you-concentrate
Director’s Corner
Happy New Year! As we begin 2013, rec sports will
be bringing back the outdoor ice rink. We are
excited to introduce broomball as well as provide
another opportunity for the Viterbo community to
enjoy the outdoors during the winter months. Check
VU Today, Facebook, Twitter and the web for
updates on the ice rink.
The first week of classes is a great opportunity to
check out a group fitness class, sign up for a Rec
Pass or personal training. It is also a good time to
grab a group of friends to sign up for intramurals.
WE’RE ON
THE WEB
www.viterbo.edu/RECSPORTS
Thank you for taking the time to read the Rec
Sports Review. I hope the new year brings you
health and happiness.
Marci Kuhrt
Director, Recreational Sports
Rec-Y of the Month—Chris Dunn
Major: Criminal Justice
Favorite Food: Venison
Hometown: Hancock,
Wisconsin
Favorite Movies: The
Avengers, Battleship, Never
Back Down
Favorite aspect of the
Mathy Center and Rec
Sports: Working with great
staff and being surrounded
by athletics.
Name: Christopher Dunn
Birth date: October 25,
1990
Years with the Department: First Year
Favorite aspect of
Viterbo: The great environment
Activities: Baseball, Basketball, Dodgeball, and
Volleyball
Occupations you wanted
to be when you were a
kid: Mechanic
Dream Job: MLB pitcher
Finish the sentence: If I
were a millionaire, the
first thing I would do with
my money is… take care of
my family and then start my
own hunting show.
900 Viterbo Drive
La Crosse, WI 54601
Phone: 608-796-3121
Fax: 608-796-3122