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

Body Sculpt

Required for class:
Water & Yoga Mat

5:30-6:20pm

6:30-7:20pm

5:30-6:20pm

Muscle Pump

Required for class:
Water

6:30-7:20pm

Yoga

Required for class:
Water & Yoga Mat

4:30-5:20pm

5:30-6:20pm

6:30-7:20pm

8:00-8:50am
(Faculty/Staff only)

6:30-7:20pm

5:30-6:20pm

All About Abs

Required for class:
Water

5:30-6:20pm

Zumba®

Required for class:
Water

7:30-8:20pm

6:30-7:20am

4:30-5:20pm

6:30-7:20pm

12:00-12:50pm

5:30-6:20pm

4:30-5:20pm

6:30-7:20pm

6:30-7:20pm

4/19, 5/3, 5/17 & 5/31

Bootcamp

Required for class:
Water

5:30-6:20pm

6:30-7:20pm

4/12, 4/26 & 5/10

Spinning

Required for class:
Water & Towel

6:30-7:20am

4:00-4:50pm

4:00-4:50pm

Cardio Hip Hop

Required for class:
Water

6:30-7:20pm

Faculty/Staff only - These group fitness classes are designed to enhance the individual health, fitness and well being of all WOU personnel. Faculty/Staff may sign up at the HWC front desk to take these fitness classes without a 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.

Body Sculpt

An amazing workout focused on strength, flexibility, stamina and balance! This all encompassing format is an effective method of exercise incorporating modern principles of exercise science using a variety of equipment. Light weight is integrated for maximum body sculpting results for arms, abs, glutes and thighs. 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 (from hardcore fitness enthusiasts to populations in need of rehab) anyone can participate in Body Sculpt

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.

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.

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!

Yoga

Yoga is a discipline where mind body and spirit intersect for a workout. The physical postures and poses challenge all muscles and improve flexibility while offering time to clear your mind. The vast variety of yoga formats allows each session, class and instructor to be unique. This benefits our participants by continuing to engage the body in new movements and challenge muscles in new activities for a more well balanced workout. Our yoga classes are a journey led by trained instructors who have valuable knowledge and experience to share. Namaste.

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.

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

April 11, 2015 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 are optional and available online.

Registration available online at afaa.com.

G.E.A.R. Indoor Cycling

April 12, 2015 8am-5pm

This one-day onsite workshop includes the latest research on cycling biomechanics and physiology, as well as a variety of drills and techniques with an emphasis on long-term safety, injury prevention and results. G.E.A.R combines theoretical knowledge, practical training and creative ideas for designing a safe and effective indoor cycling class that is new and exciting. Be adventurous and G.E.A.R. up!

Course focuses on how to create a dynamic, high-energy indoor cycling class for all-level students.  You will learn safe cycling practices, correct technique, proper alignment and effective training principles to ensure sound training decisions.  Training methods include cardio endurance, muscular strength and endurance, body composition and flexibility.  

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

Cost: The workshop fee is $129

This fee includes:

  • One-day workshop
  • Workshop manual (distributed at workshop)
  • Two indoor cycling workouts with creative choreography
  • Pre-choreographed sample class
  • 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 available online at afaa.com.

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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."

Chas

Teaching at the HWC since Winter 2015

  • Education: Currently working toward his Bachelor´s Degree in Earth Science at Western Oregon University
  • Certifications/Training: Cycling Fusion Indoor Cycling Instructor
  • Chas´s Philosophy: "Good things come to those who work hard."

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!!"

Mike

Teaching at the HWC since Fall 2014

  • Education: Currently working toward his Bachelor´s Degree in Dance at Western Oregon University
  • Certifications/Training: Zumba licensed Instructor (Basic 1)
  • Mike´s Philosophy: "Zumba is a party! It´s different from most other fitness classes you´ve probably had. When you walk in you should be ready to have fun and throw yourself into the music. In class we are in a fun, care-free zone, where you´re encouraged to let loose and tap into you´re Zumba side! We shimmy, shake, and slide our way into a heavy cardio class which helps us increase and maintain our body´s health and stamina. So don´t be afraid to come in and dance!"

Naomi

Teaching at the HWC since Spring 2014

  • Education: Currently working toward her Bachelor´s Degree in Community Health at Western Oregon University
  • Certifications/Training: AFAA Practical Yoga, Practical Pilates Training
  • Naomi´s Philosophy: "I strongly feel that good health is the key to balancing life. When your health is compromised, how could you have the strength or motivation to keep going with your day? Among the many things that contribute to one's health, exercise is usually dreaded most. However, there are so many forms of exercise to choose from, that could easily be incorporated into one's daily life. After a while it doesn't feel like a chore anymore, and instead becomes a time for self reflection and the enjoyment of one's own company."

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."

Nolan

Teaching at the HWC since Winter 2013

  • Education: Currently working toward his Bachelor´s Degrees in Dance and Math Education at Western Oregon University
  • Certifications/Training: Zumba licensed Instructor (Basic 1)
  • Nolan´s Philosophy: "I was never one to go out and work out, but that&s because I never found that one thing that I enjoy doing or I thought was fun to do. Zumba fitness is a great way to work out because it&s more of a party than a work out. If you love to dance, love to party or just love to move, than please come and attend my Zumba fitness class."

Robyn

Teaching at the HWC since Fall 2014

  • Education: Bachelor´s Degree in International Studies, Oregon State University Cascades Campus (Magna Cum Laude) and Bachelor´s Degree in Liberal Studies, ORegon State University Cascades Campus (Focus: Humanities, Culture and Politics of the Americas)
  • Certifications/Training: Zumba licensed Instructor (Basic 1)
  • Robyn´s Philosophy: "Zumba fitness has transformed my life and am excited to motivate the WOU community! I provide a supportive, party-like environment so that everyone at any fitness level can get their best workout while having a great time. Zumba isn´t about knowing how to dance or worrying about who´s watching, its about enjoying yourself while you sweat away your stress. Take a chance on yourself, join me in class!."

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

mindtrip.wou.edu Remote IP: 174.123.66.4 ((none!))

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