WOU: Health and Wellness Center - Fitness

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Fitness

Class Descriptions

Certifications

Meet the Instructors

At Western Oregon University, we pride ourselves on offering safe, fun opportunities to explore fitness as a lifelong commitment. Our philosophy is to always reward with praise and positive reinforcement for a job well done. Participants are never forced to perform. Progression is at an individual´s pace.

Access

Fitness class access is gained at the front desk of the Health and Wellness Center. Up to 30 minutes prior to a class beginning, a participant must check in at the HWC front desk. Upon completion a card will be handed to you. This is your entrance into that class. Classes are filled on a first-come first-served basis.

  • Fall session runs from October 6, 2014 to November 30, 2014 (eight-weeks) [No evening classes on November 26-29]
  • Winter session runs from January 12, 2015 to March 8, 2015 (eight-weeks) [No classes on January 18 or 19]
  • Spring session runs from April 6, 2015 to May 31, 2015 (eight-weeks) [No classes on May 24 or 25]
  • Summer session runs from July 7, 2014 to August 14, 2014 (six-weeks)
  • Each class lasts 50 minutes
  • Classes allow up to 25 participants per class
  • Access to classes is closed 5 minutes after class begins
  • Classes may be combined to accommodate instructors/classes
  • Class format may be changed if needed due to instructor alterations

Guests:

  • HWC members can sponsor guest(s) for a $6 daily drop-in fee per person and participate if space is available.
  • WOU Community non-member can pay a $6 HWC daily drop-in fee and participate if space is available.
  • Exact cash or checks are forms of payment.
Class Monday Tuesday Wednesday Thursday Sunday

Yoga

Required for class:
Water & Yoga Mat

8:00-8:50am
[Faculty/Staff only]

5:30-6:20pm

4:30-5:20pm

8:00-8:50am
[Faculty/Staff only]

6:30-7:20pm

5:30-6:20pm

Spinning

Required for class:
Water & Towel

4:30-5:20pm

4:30-5:20pm

Zumba®

Required for class:
Water

7:00-7:50am
[Faculty/Staff only]

6:30-7:20pm

5:30-6:20pm

6:30-7:20pm

7:00-7:50am
[Faculty/Staff only]

5:30-6:20pm

6:30-7:20pm

All About Abs

Required for class:
Water

5:30-6:20pm

Cardio Hip Hop

Required for class:
Water

6:30-7:20pm

Pilates

Required for class:
Water & Yoga Mat

6:30-7:20pm

Muscle Pump

Required for class:
Water

4:30-5:20pm

4:30-5:20pm

Faculty/Staff only - Faculty/Staff may sign up at the HWC front desk to take these fitness classes without an HWC membership for $60 (cash or check only) per term. These fitness classes are already included with your current HWC membership as space is available.

Class Descriptions

Aquatic Fitness Classes

Please visit Aquatic programs for information regarding these classes

All About Abs

Blending floor, standing and aerobic exercise, this class is dedicated entirely to toning and strengthening your abdominal muscles. If you crave a leaner midsection, but desire motivation and instruction, this is the class for you. This 50 minute class will rock your abs. All fitness levels welcome.

Barefoot Cardio

The blend of cardio with yoga and pilates is a full body sculpting workout that increases strength, endurance, flexibility, stability, balance and posture. There´s no jumping or bouncing so it is a low impact cardio workout that incorporates elements of dance. Being barefoot increases the circulation in the feet and releases stress while strengthening and increasing flexibility, stability, balance and posture. Great for all levels of fitness, kick off your shoes and join us.

Bootcamp

Maximize your workout by combing intense intervals of cardio, strength training (both body and equipment will be used) and resistance training drills with little rest in between. This high energy class will provide you the results you´ve been looking for. There is no choreography to learn, just come prepared to move and sweat.

Cardio Hip Hop

Cardio Hip Hop will keep you jamming to upbeat music from R&B to Bollywood to Urban World Beats and from Old School to the latest Hip Hop hits. The resulting outcome is an energetic fun class that teaches you the basic Hip Hop movements and technique while getting you a great sweaty workout! The moves are broken down so they can easily be followed. All levels are welcome.

Choreographed Cardio

A heart pumping, heavy breathing workout geared to make you sweat while burning calories and toning your body. Primarily made up of dance steps to a fun variety of music including techno, pop, hip hop, and more, this energizing class contains moderate to intense cardio and floor work for abs, legs, and arms. Anyone can participate all you need is a positive attitude!

Kickboxing

Looking for a way to combine cardio with strength training? This choreographed kickboxing class challenges your balance and coordination through a full body workout. The short turbo section boosts your metabolism into high gear. The kicking and punching movements cause you to sweat through the calories. Anyone can follow this routine with the right attitude and willingness to smile and keep moving.

Muscle Pump

Cardio is great but put a little muscle into your workout by joining us for a class designed to build muscle endurance with low to medium weights and high repetitions. This is not a cardio class it is designed to build muscle endurance across all major muscle groups as well as tone, sculpt and strengthen your entire body without building bulk. Expect your muscles to burn as we use a variety of equipment including barbells, dumbbells, bosus and aerobic steps. (All equipment provided.) Some exercises will focus on isolated muscle groups while others will utilize the entire body simultaneously. You will become familiar with proper form, the fundamentals of weight training and the confidence to continue weight training on your own and throughout the HWC. This class is designed to introduce those new to weights as well as challenge those experienced lifters.

Pilates

An amazing workout focused on strength, flexibility, stamina and balance! Along with a team of physical therapists, sports medicine and extremely diligent fitness professionals, pilates has been refined as one of the safest most effective methods of exercise incorporating modern principles of exercise science and spinal rehabilitation using a variety of equipment. The range of modifications make this class great for everyone from hardcore fitness enthusiasts to populations in need of rehab or prenatal exercise.

R.I.P.P.E.D.

Resistance, Interval, Power, Plyometrics, Endurance, Diet-The one stop body shock! This efficient calorie burning class combines cardio and resistance while building lean strong muscles. Muscle tone is sexy. You never get bored, the music and combination of moves are motivating and you see results. Options for each move are provided to modify the workout to your fitness level (high or low) anyone can participate in R.I.P.P.E.D.

Spinning

A great way to get in a vigorous cardio workout with limited impact on joints. Cycling includes a nice easy warm up, sprints, hills and endurance riding. An energetic instructor will guide you through various workouts but you have to push yourself for maximum effect. Each individual controls their own resistance throughout the class. This exercise class is great for all ability levels and you don´t have to wear a helmet, just wear workout clothes, tennis shoes, bring a water bottle and sweat towel...you´re gonna need it!

Spinning w/ Training Wheels

Designed for all abilities, from new spinners to seasoned spinners. This class offers an introduction to all the aspects of spinning without the pressure of a competitive atmosphere. Once warmed up the intensity increases and those seeking a rigorous exercise will endure a workout "geared" to make you sweat. This dynamic workout will include a focus on proper body position and form, using the bike to stretch, cadence, gear shifting, various hand positions, seated and standing hill climbs, independent leg muscle isolation.

Step and Sculpt

This traditional step aerobics class uses power moves incorporating an elevated platform (provided) that burns fat fast. Step aerobics is designed to strengthen the muscles used when stepping up and down. Arms and light weights are integrated for variety, level of difficulty and sculpting the upper body.

Tai Chi

During the practice of Tai Chi the body remains relaxed with the consciousness, breathing and actions all closely connected. These unique features enhance benefits to health, fitness, and weight-loss and are just a few of the reasons so many people, regardless of age and level of fitness, regularly practice Tai Chi throughout the world today. Join us for this mind, body, spirit workout.

Yoga

Mind, body and spirit are joined together for this workout. The physical postures and poses challenge all muscles and improve flexibility while offering time to clear your mind.

Zumba®

When participants see a Zumba class in action, they can´t wait to give it a try. Zumba classes feature exotic rhythms set to high-energy Latin and international beats. Before participants know it, they´re getting fit and their energy levels are soaring! There´s no other fitness class like a Zumba fitness-party. It´s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning participants.

Zumba Tone®

When it comes to body sculpting, Zumba Tone raises the bar (or rather, the toning stick). It combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves to create a calorie-torching, strength-training dance fitness-party. Students learn how to use lightweight, maraca-like Tone Sticks to enhance rhythm and tone all their target zones, including arms, abs, glutes and thighs. Zumba Tone is the perfect way for enthusiasts to sculpt their bodies naturally while having a total blast.

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Class Policies All fitness classes participants must obtain a fitness card at the front desk to participate. Participants may enter the classroom 10 minutes prior to the scheduled class time. Participants may not save bikes, equipment, or spots for others.
Class size is determined by format. Please check the schedule for exact size limits.
  • Rubber-soled, non-marking athletic, jogging, or running shoes must be worn in ALL group fitness classes with the exception of yoga, tai-chi or Pilates-based classes, in which bare feet are permitted during class time.
  • For the safety of all members, please keep conversation to a minimum.
  • All personal items should be kept in provided cubbies.
  • Equipment provided for class (resistance bands, weights, jump ropes, etc.) may not be taken out of the room.
  • Members are asked to return all equipment to its proper location at the end of class.
  • For your safety, leaving group exercise classes before cooling down is strongly discouraged.

Spinning class participants

  • Are required to bring a towel and a water bottle to class.
  • Are not permitted to wear excessively baggy pants and long skirts.
  • Are asked to clean off spinning bikes before leaving class.
  • May wear Spinning shoes only in multi-purpose room.
Certifications

Primary Group Exercise Certification v4

December 6, 2014 9am-6pm

For group exercise instructors whose training and educational background has prepared them to take the AFAA Primary Group Exercise Certification exam, this course is a review of AFAA´s Basic Exercise Standards and Guidelines, anatomy, exercise science, exercise evaluation and exam criteria. The program format includes practical application of group exercise, study guide overview and question and answer sessions. The day concludes with written and practical exams.

Cost: The workshop fee is $299

This fee includes:

  • Study guide (shipping additional)
  • Workshop with full one-day Certification Review
  • Written and practical exams
  • One year AFAA membership ($68 value) or membership extension to current members, subscription to American Fitness® magazine and TeleFitness Internet access number.

Prerequisites: Early registration, self-study before program and group exercise teaching experience. The Practical Skills & Choreography workshop is a useful precursor. Current CPR/AED certification required before certification is issued.

Study Materials:

  • Fitness - Theory & Practice (2010) textbook, $69 (required)
  • Exercise Standards & Guidelines Reference Manual (2010), $39 (recommended)
  • Practice Test for Primary Certification (2010), $20 (recommended)
  • Primary Group Exercise Instructor Deluxe Study Package - above three items for $109
  • The Practical Way (DVD). $20

Registration information coming soon!

Practical Yoga Instructor Training

December 7, 2014 8am-5pm

This program will teach participants how to confidently lead a safe and challenging multi-level yoga class in a variety of settings. The course curriculum combines AFAA's traditional methods of teaching group exercise and its new, "Sunrise Yoga Format". You will learn and practice the various asanas and gain understanding of the other key elements of success: tone, setting, meditation, breath and all the teaching skills necessary to be a successful yoga-based fitness instructor. Bring a sticky mat. 5 CEUs. It is highly recommended that you complete Yoga Essentials I & II (Online courses available at e-afaa) prior to attending this workshop.

Who is it for: For personal trainers, group exercise instructors and exercise enthusiasts.

Recommended Prerequisites: Primary Group Exercise Certification and Yoga Essentials I & II (online courses)

Cost: The workshop fee is $129 (less 10% discount for current AFAA members. Corporate affiliate discounts may not be combined).

This fee includes:

  • One-day workshop
  • Workshop manual (distributed at workshop)
  • 5 CEUs for AFAA certified instructors
  • One-year AFAA membership ($68 value) or membership extension to current members and a print or digital subscription to American Fitness® magazine (does not include postage to addresses outside of the U.S.)

Registration information coming soon!

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Meet the Instructors

Brittney

Teaching at the HWC since Spring 2014

  • Education: Currently working toward her Bachelor´s Degree in Secondary Education at Western Oregon University
  • Certifications/Training: AFAA Practical Yoga Training
  • Brittney´s Philosophy: "Yoga is such a unique art form, it leans, tones and pushes your body without vigorous movement. It´s not about who can put their leg behind their head the easiest. It´s about knowing and becoming aware of the ability your own body has. With me, you will relax and create balance and knowledge of your own body. Come join me, you will be impressed with what your body is really capable of."

Cassidy

Teaching at the HWC since Spring 2014

  • Education: Currently working toward her Bachelor´s Degree in Exercise Science (Pre-Physical Therapy) at Western Oregon University
  • Certifications/Training: AFAA Practical Yoga Training
  • Cassidy´s Philosophy: "I believe in you, I believe in me, I believe in us."

Crystal

Teaching at the HWC since Fall 2011

  • Education: Currently working toward her Bachelor´s Degree in Music at Western Oregon University
  • Certifications/Training: Zumba licensed Instructor (Basic 1, Zumba Gold)
  • Crystal´s Philosophy: "There are so many options out there to help those who wish to live a happy, healthy life. From lifting weights to high-intensity cardio classes; there is a method that works best for everyone! Personally I believe any activity that allows you to exercise while having fun is the best way to get into shape! All you need to do is find the motivation and soon enough it will seem like a party!"

Elke

Teaching at the HWC since Fall 2011

  • Education: Bachelor´s Degrees in Biology and Education, University of Calgary
  • Certifications/Training: AFAA Group Fitness certified Instructor; AFAA Indoor Cycling, Turbo Kick, Practical Pilates Training; Keiser M3 Indoor Cycling Certified
  • Elke´s Philosophy: "Working out is the best way to restore the body, mind, and spirit! Even though we demand of our body during a good fitness workout, it always seems to bounce back with even more energy, vitality and improved overall health. Stress release is SO important during our busy lives, and exercise can help to balance our mood, energy, and relaxation, all part of a healthy existence. Sharing our fitness with others is the ultimate way to improve ourselves."

Erica

Teaching at the HWC since Fall 2011

  • Education: Master´s Degree in Teaching, Oregon State University
  • Certifications/Training: AFAA Group Fitness certified Instructor; Zumba licensed Instructor (Basic 1, 2, Zumba Toning, Zumba Gold)
  • Erica´s Philosophy: "You have to find the motivation and drive from within to begin and continue a healthy life style. Finding a workout routine that works for your schedule, is a fun, enjoyable way to help you succeed in your journey to fitness. This is why I love Zumba Fitness, it doesn't seem like a "workout," it´s a dance party!!"

Maia

Teaching at the HWC since Fall 2011

  • Education: Bachelor´s Degree in Modern Dance, Mills College
  • Certifications/Training: Yoga Alliance - 200 Hr RYT Yoga Instructor
  • Maia´s Philosophy: "I am a second-generation yoga teacher who loves to share the benefits of strength, balance, freedom, and self-empowerment that yoga has to offer. I received my 200 level training in vinyasa flow and hatha yoga styles at Frog Lotus Yoga in North Adams, Massachusetts and also use my background as a gymnast and dancer to inform my teaching."

Nichole

Teaching at the HWC since Spring 2013

  • Education: Bachelor´s Degree in Biology, Oregon State University
  • Certifications/Training: AFAA Group Exercise Instructor; ACE Certified Personal Trainer, Yoga Alliance - 200 Hr RYT Yoga Instructor, AEA Aquatic Fitness Instructor, Resist-A-Ball C.O.R.E. Instructor (level 1)
  • Nichole´s Philosophy: "I have a clear, safe, encouraging and straightforward instruction style. My primary goal is to offer fitness classes that are both functional and fun."

Tanie

Teaching at the HWC since Fall 2013

  • Education: Bachelor´s Degrees in French and Biology, University of Oregon; Doctorate of Medicine, Oregon Health and Science University; Board Certified Family Physician, University of Wisconsin
  • Certifications/Training: Kickforce Kickboxing Instructor Certificate; Cardio Hip Hop/Turbo Hip Hop Founder at Salem Kroc Center; S.O.U.L. (Sisters on a United Level) Portland Hip Hop Performance Dance Co. Dancer
  • Tanie´s Philosophy: "Dance has always been my escape, my way of expression and my Spiritual connection. I have collectively taught Hip Hop for 6 years and I strive to create a safe dance haven where students are encouraged to explore, share, laugh and connect with others. My classes are high energy, hard hitting and addictively fun."

Tashawna

Teaching at the HWC since Spring 2014

  • Education: Currently working toward her Bachelor´s Degree in Psychology at Western Oregon University
  • Certifications/Training: AFAA Practical Pilates Training
  • Tashawna´s Philosophy: "Physical activity is the path to a healthy and promising lifestyle. Not only does your body benefit from it but as a person you become physically, mentally, and emotionally stronger. A great workout will give you the motivation and strength that you need in your life to be happy. You don´t have to be the strongest, the biggest, or the tallest. You just have to be you! Dedicate a portion of your life to your health and wellness and I promise you, you will not turn back. And always remember this "Good, better, best. Never let it rest. Until the good is better, and the better is best."

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Contact

Campus Recreation 503-838-9530 | or e-mail: horseyr@wou.edu

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