Tag Archive | "fitness"

Avoid the ‘Freshman 15′ with fitness classes

The “Freshman 15” is a known phrase on college campuses. Along with new experiences and new friends comes the possibility of a few new pounds. Hectic schedules and late-night studying can tempt students to make unhealthy eating choices. In order to avoid making unhealthy choices, students must maintain a healthy lifestyle.

The Recreation and Sports Services on campus provides all the necessary tools to live a healthy lifestyle, and now it’s your turn to take advantage of them.

Laura Graham, a registered dietitian, spoke to the University of West Florida athletic teams about how to balance school with a healthy lifestyle. She recommended modeling meals after the MyPlate guide from the Department of Agriculture. The website Choose My Plate shows how to control those high-calorie, high-fat meals when eating in the dining hall, Graham said.

“The most common reasons for gaining weight in college are late-night junk-food snacking,” Graham said in an email.

Examples would be pizza, fast food, and drinks high in sugar, such as fruit juices, energy drinks and soda.

Healthy eating and working out are both necessary when trying to stay fit. One without the other will not allow your body to reach its full potential. UWF has a facility that allows students to stay in shape and enjoy doing it.

Fitness/Wellness Graduate Assistant Elizabeth Hedrich teaches Motivational Cycle at the gym on campus. After an internship with Navy Federal for their corporate wellness department, Hedrich said she fell in love with it.

“Cycle class in general is very cardiovascular,” Hedrich said. “A lot of people will do moderate intensity activity like the treadmill and elliptical.”

Hedrich said participation in his cycle class will help the heart, aid in weight loss and maintain health.

Yoga, Tabata, Zumba and Pilates classes are also offered at the gym. Tabata is a recently added class taught by UWF student Josh Epstein. Tabata involves high-intensity interval training that uses anaerobic and aerobic systems.

“Personally, I think it’s a great class,” Epstein said. “It only last 45 minutes. It’s real short and sweet, and it gets the job done.”

Group fitness schedules and descriptions can be found in the gym or at the Recreational Department.

Quick Breakfast Ideas

  • yogurt
  • fruit with peanut butter or string cheese
  • granola bar
  • peanut butter sandwich

Healthy Snack Ideas

  • Low fat granola bars
  • Chips and Salsa
  • Low fat string cheese
  • Popcorn (98% fat free without movie butter, like Orville Redenbacher)


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Find ways to get in shape this fall with Fitness/Wellness

By Scott Pauley

Argofitness step class in full swing.

Argofitness step class in full swing.

If you’re looking for a little motivation to get into the gym and shed a few pounds this fall, the staff of Fitness/Wellness suggest you check out some of the fitness programs that UWF offers  this fall.

Here are some programs that can help you stay on track and keep you motivated to work out with the group fitness classes.

Fit 5-0

Attend 50 group fitness classes throughout the fall semester and be entered into a raffle at the end of the semester to have the chance to win a fitness prize pack that includes fitness wear, fitness equipment and other prizes. To participate, students need to go to the front desk to receive their 5-0 card and have the class instructor initial after every class. Prizes can be earned after completing 15, 30 and 50 group fitness classes.

The A.C.E. /G.F.I.T course

If you’ve ever wanted to become a group fitness instructor and teach classes on campus or off, then this is the course you have been waiting for. The course runs Sept. 9 – Nov. 25 and will prepare you for the certification test offered on campus. The course costs $125 for students and $175 for non-students.

If you prefer to work out on your own schedule, or if you’re just trying to prove that you can best Lou Ferrigno in a battle of fisticuffs, then you might want to check out some of these other fitness programs the Fitness/Wellness  staff are offering this fall.


ArgoFit is a program aimed at encouraging students to maintain a steady schedule of at least three to four workouts a week. Simply sign up and record each workout at the front desk from Aug. 26 – Nov. 27, limited to one workout a day. Prizes are available after completing 30, 40 and 50 workouts and include a T-Shirt that can only be earned by completing the full 50 workouts challenge.



“You can’t buy them; you can’t buy your way into this,” Nate Johnson, graduate assistant in Fitness/Wellness said. “This is paid for in sweat and effort.”

Argo Weight Club

Do you even lift bro? Come to the fitness center and try to achieve the goal of 400, 800 or 1200 pounds of weight in the bench press, deadlift and squat lifts in the presence of a fitness center staff member and earn a UWF shirt to commemorate your accomplishments. The lifts can be attempted up to three times in the semester, but no more than once per week, by coming to the fitness center and asking a staff member to evaluate your lifts.

Johnson also recommends looking online at the Fitness/Wellness site and checking out the personal trainers available for the fall semester. They offer several options to assist you in attaining your goals in whatever fitness style you desire.

For questions regarding the fitness programs, contact the Fitness/Wellness office at 850-474-2815.

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New fitness class brings excitement, interest

Students dance to Latin music in the Zumba class on January 25. Zumba has been the most popular fitness class at UWF since it began last semester. (Photo by Jennifer Cantor)

A new group fitness activity added last year to the University of West Florida group fitness activities has bumped up the attendance of people to the gym. That new class is  called Zumba.

A cardio-aerobic exercise class that entails Latin dancing instead of a typical workout, Zumba was designed to make working out more enjoyable by focusing on dancing to upbeat music.

“I really liked the Zumba class because it kept my attention,” freshman business major Ariam Rios said.

Freshman film major Cydney Bergdorf said, “I really enjoyed it because the instructor was very personable, and she gets us involved. She kept us moving the whole time too.”

The instructor for the Zumba classes is sophomore business major Carolina Zuniga.

In order to become an instructor, Zuniga had to take a G-fit course for a semester, pay a student fee, and become certified in Zumba. Certifications last one year.

“I am from Colombia, South America, and this is the way we party in my country,”  Zuniga said. “It’s fun, and it brings me home.”

Since Zumba is currently the most popular class, it can only take a maximum of 40 students per class. The Zumba class reaches its maximum every class.

It is recommended to show up 15 to 20 minutes before each class in order to reserve a spot.

If people want to attend the class, they have to pick up a Zumba card from the front desk at the gym. The cards are given out to the first 40 people.

There are levels 1, 2, and 3 classes for Zumba. Level 1 does not require any dance experience, and the other levels require very minimal experience. The instructor stays in the front and guides the class through all of the dance moves that correspond to each song.

Zumba class is located in the blue studio of the gym. It is free for anybody already admitted to the UWF gym.

For the spring, Zumba classes are held on Mondays and Wednesdays from 4 p.m. to 5 p.m., on Tuesdays and Thursdays from
6:30 p.m. to 7:20 p.m., and on Saturdays from 8:30 a.m. to 9:30 a.m.

Mostly women attend these Zumba classes, however, men are welcome.

Zumba classes play 70 percent Latin music and 30 percent pop music.

It is a rule that all Zumba classes must be at least 70 percent Latin music.

“I attend Zumba class twice a week,” junior international student Christina Templeton said. “It’s an easy workout, but you sweat a lot, and you know you are working out.”

 Emily Hales
Staff Writer 

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