Time for Reflection: 2016

thelift Happiness is a Journey With the new year upon us, do more of what makes you happy. Time for Reflection: 2016 Campus Recreation & Wellness would like to wish you a Happy New Year! We have spent the past few weeks reflecting on 2016, specifically on all of the accomplishments and amazing things that have occurred within CRW. Reflection is an important part of wellness, and is an activity that we encourage you all to do as well. No matter what happened in 2016, try to reflect and find ways that you can learn and grow from those experiences. We all have failures and tough days, but reflection is the first step in allowing positive growth and change. We hope that you join us in reflecting on 2016 so that 2017 can be even better! Honest self-reflection opens your mind to reprogramming, change, success, and freedom -Trudy Vesotsky CRW Reflections. CRC Renovation and Expansion: Addition of 2 squat racks and 1 deadlifting area, as well as installation of new flooring Group X Programming: New Catamount Fit class that features kettlebell swings, tire flips, and battle ropes was added to the offerings. Club Sports: Cycling Club member, Frida Roenning, placed 1st at Nationals in a Women s Downhill event! CRW Staff Additions: We welcomed 4 new professional staff to our department, and are finally fully staffed for the first time in 8 years! Base Camp: Record high participation in the First Ascent orientation program, 41 students! Dance Team: The WCU Dance Team finished 3rd at the NDA National Championships in Division I Open Jazz! 2015-2016 WCU Dance Team INSIDE THIS ISSUE Time for Reflection: 2016 Intramural Sports Club Sports Cross Training Challenge 2017 Valley of the Lilies Better Dining Hall Choices Group X Spring Schedule LOVE IT! LEARN IT! LEAD IT! Catamount Fit Personal Training Ski / Snowboard Safety Tips Upcoming Events Hours of Operation Health & Safety Certification Class Employee of the Month Member of the Month thelift PAGE 1

Intramural Sports Club Sports Welcome back, sports fans! On behalf of the Intramural Sports program, we hope you had a restful break and are ready to get back into the action! Take a look at the following tournaments and leagues Intramural Sports is offering in January. Table Tennis Doubles Tournament Wednesday, January 11th in Norton Hall @ 6pm Grab a friend and test your skills against another team. Show up with your Cat Card by 6pm in order to be scheduled for the tournament. Basketball League League starts Monday, January 23rd. We are offering Men s, Women s and CoRec divisions. Gather at least five friends to create a team. Register by Wednesday, January 18th. Racquetball Doubles League League starts Monday, January 30th. This is an open league any combination of men and women can create a team. Register by Wednesday, January 25th. Dodgeball League League starts Wednesday, February 1st. This is a CoRec league teams must have at least 2 men and 2 women registered. Register by Wednesday, January 25th. All intramural sports registrations are available on imleagues.com/wcu. See you back on the courts soon! Cross Training Challenge is back for Spring 2017 Are you interested in continuing your favorite high school sport or playing more consistently than Intramural Sports? Are you new to the University and want to meet fellow students who share a common interest with you? Perhaps there is a sport or recreational activity you never participated in before, but have always wanted to explore. The Club Sports program offers 16 different club sports. Join us today! Ballroom Dance Bass Fishing Cheer Climbing Cycling Equestrian Men s Baseball Men s Rugby Men s Soccer Swimming Tennis Ultimate Frisbee Women s Lacrosse Women s Rugby Women s Soccer Women s Volleyball Please visit our club sport page at reccenter. wcu.edu for more information. We hope you consider joining us this spring semester! Go Catamount Club Sports! Beginning January 16, you can earn a FREE t-shirt by challenging yourself to stay active throughout the Spring Semester (well, till spring break anyway)! Each participant will track their activities on a paper tracking form and win a t-shirt for reaching pre-set goals in their choice of two of the following categories: Cardio, Strength, or Other. Each participant must complete the Wellness category. The program runs until March 5. Check the website or stop by the CRC for more information and for the registration form. Questions? Email Mandy Dockendorf at aldockendorf@wcu.edu. 2017 Valley of the Lilies Half-Marathon & 5K Challenge yourself in the new year by training for and completing the 2017 Valley of the Lilies Half Marathon or 5K to be held on Saturday, April 1st, 2017. Register today on active.com! Early registration is only $20 for the 5K and $40 for the Half Marathon. Like us on facebook at WCU Valley of the Lilies Half Marathon & 5K to get updates on all of the exciting news in the upcoming months. Cycling Club: Frida Roenning races at the collegiate national championships in West Virginia. Frida got 1st place in the women s club downhill and the women s club dual slalom. thelift PAGE 2

Nutrition & Wellness Better Dining Hall Choices Is your new year s resolution to make better food choices? Living on campus can make it difficult to make the food choices that are best for your health. Luckily, there are a few simple tips you can follow to help improve your diet on campus. The first step to making better choices in the dining hall is to know what you are eating. This means to review the nutrition information provided. Looking at menus ahead of time and making a plan before arriving in the dining hall can help you make better food choices. Always enjoy your food, but try to eat smaller portions. Using a smaller plate will help guide you towards correct portion sizes. Following the MyPlate method can also help with portion control. Remember to fill half your plate with fruits and vegetables and to make half of your grain choices whole. Added sauces such as gravies and dressings also add calories and fat to meals. Be mindful and use less. Dipping your salad in fat free or low fat dressing is one way that you can use less. Many empty calories come from beverages consumed along with meals. Replacing sugar sweetened beverages with water can help decrease calorie intake by an average of 400 calories a day. Be mindful that sodas, coffee drinks, energy drinks and sweetened teas can contain excessive calories. The best part is that you can still have dessert. Just try to make it special by having it as a Friday night treat or on special occasions. It s always better to have a smaller portion of dessert instead of cutting it out completely. This will help to curve your cravings and keep you from eating more than you intended later on. Last of all, don t linger in the dining hall. Return to your room or meet up with friends after your meal. This will prevent you from getting second servings of food. Following these simple tips can help you plan a healthier meal in the dining hall. For more information on meal planning and the MyPlate method visit www.choosemyplate.gov Provided by Codie A. Parris, WCU Dietetic Intern Group X Spring Schedule References: www.choosemyplate.gov The Group X program will begin on Wednesday, January 11. Classes Wednesday, January 11 - Friday, January 13 are FREE for all CRC members. Beginning on Tuesday, January 17 a Group X pass will be required to attend classes. The cost for the semester is $10.00 cash or check, which includes all classes on the schedule. Copies of the schedule will be available beginning on Monday, January 9 at the front desk of the Campus Recreation Center or can be found on the CRW website at www.reccenter.wcu.edu. The group setting is a great way to stay motivated and to ensure a safe and effective workout. Classes include but are not limited to piyo strength, HIIT, ab attack, pilates, barre, and cycle n lift. There is something for everyone in Group X! LOVE IT! LEARN IT! LEAD IT! Do you regularly attend group exercise classes? Have you thought to yourself, I think it would be fun to learn how to teach a group exercise class? Here is your chance! The CRC will be offering a Group Instructor Training class beginning Saturday, January 21st. There will be additional classes scheduled at the first session. Subsequent sessions will most likely be held during the weekday in the evening. The only requirement to participate is to have a Spring 2017 Semester Group X pass. There is no other fee to participate in the course. For additional information and registration, please contact Mandy Dockendorf at aldockendorf@wcu.edu or 828.227.8801. Catamount Fit Back for Spring 2017, we will be offering a fitness program that is led by Certified Personal Trainers. This intense functional training program will focus on creative workouts for body strength, core, and cardio. Classes will begin the week of January 23 and will end March 2. As a participant you can choose to attend class 1, 2, 3, or 4 times throughout the week. Time: 5:30-6:30pm Days of the week offered: Monday - Thursday Cost: $15 for the first day you choose and $10 for each additional day. 1 day $15, for 5 weeks 2 days $25, for 5 weeks 3 days $35, for 5 weeks 4 days $40, for 5 weeks Example: If you want to go to class on Mondays and Wednesdays you would pay $25 to attend both of those days for the duration of the 5 weeks. For more information or questions email Mandy Dockendorf at aldockendorf@wcu.edu Personal Training Do you have big fitness goals for 2017 but not sure how to achieve them? It s never too early to prepare for your new year s resolutions and new fitness goals. A personal trainer can give you the knowledge, tools, and motivation to accomplish all that you set out to do! What s the bonus of purchasing your sessions during the month of January? If you purchase 10 training sessions, you ll get 2 additional sessions for free. If you purchase 5 sessions, get 1 free additional session! Offer is good from Tuesday, January 3 - Tuesday, January 31. Let our nationally certified personal trainers help you start working towards your 2017 goals today! thelift PAGE 3

Outdoor Programs Ski/Snowboard Safety Tips Upcoming Events Get in shape. Don t try to ski yourself into shape. You ll enjoy skiing more if you re physically fit. Obtain proper equipment. Be sure to have your ski or snowboard bindings adjusted correctly at a local ski shop. You can rent good ski or snowboarding equipment at resorts. Dress in layers. Layering allows you to accommodate your body s constantly changing temperature. Bring a headband or hat with you to the slopes, 60 percent of heat-loss is through the head. Wear gloves or mittens. Wear sun protection. The sun reflects off the snow and is stronger than you think, even on cloudy days! Always wear eye protection. Have sunglasses and goggles with you. Skiing and snowboarding are a lot more fun when you can see. Take a lesson. Like anything, you ll improve the most when you receive some guidance. The best way to become a good skier or snowboarder is to take a lesson from a qualified instructor. If you find yourself on a slope that exceeds your ability level, always leave your skis/snowboard on and side step down the slope. Drink plenty of water. Be careful not to become dehydrated. Curb alcohol consumption. Skiing and snowboarding do not mix well with alcohol or drugs. Know your limits. Learn to ski and snowboard smoothly and in control. Stop before you become fatigued and, most of all, have fun. Follow the Your Responsibility Code, the seven safety rules of the slopes: 1. Always stay in control. 2. People ahead of you have the right of way. 3. Stop in a safe place for you and others. 4. Whenever starting downhill or merging, look uphill and yield. 5. Use devices to help prevent runaway equipment. 6. Observe signs and warnings, and keep off closed trails. 7. Know how to use the lifts safely. KNOW THE CODE. IT S YOUR RESPONSIBILITY. From the National Ski Areas Association, 2016 Base Camp would like to wish you a Happy New Year! Start your semester and year off right with some fun and adventure. Base Camp is excitedly gearing up for the trips and programs we are offering during the Spring 2017 semester. S mores on the Lawn - Wednesday 1/18, 3-5pm Base Camp will provide the materials to make s mores on the UC lawn. Please stop by and warm up by the fire and indulge in a sweet treat. This event is FREE! Cataloochee Ski Shuttle - Friday, 1/20 4-11pm: Registration Deadline is Friday, 1/13 at noon. Friday, 1/27 4-11pm: Registration Deadline is Friday. 1/20 at noon. Prices: Students - $25 (lift ticket) $35 (lift ticket and rental) $45 (lift ticket, rental, and lesson) Non-student - $30(lift ticket) $40 (lift ticket and rental) $50 (lift ticket, rental, and lesson) **$5 (ride only, if you already have a lift ticket and own gear) The Registration Deadline of the next ski trip is Friday, 1/27 at noon. The trip will not take place until Friday, Feb. 3rd. Climbing Wall Hours: Monday - Thursday 4-8pm, Friday - 4-7pm Climbing wall is FREE during open climb hours. Belay Workshops will take place every Wednesday, from 6-8pm, beginning on Wednesday 1/11, FREE! Kids Climb Night - Friday, 1/20, from 5-7pm, $5/kid Lead Climbing Clinic - Registration deadline is Wednesday, 1/25. Clinic will not take place until Saturday, 2/4 from 9am-1pm. Cost: $10. Adventure Shop hours have been adjusted for the Spring 2017 semester: Monday - 11am-5pm Tuesday-Thursday - 12pm-5pm Friday - 10am-5pm thelift PAGE 4

Hours of Operation Holiday Break Campus Recreation Center Tuesday, Jan 3 & Wednesday, Jan 4: 11am-7pm Thursday, Jan 5 & Friday, Jan 6: 11am-9pm Saturday, Jan 7: Closed for Staff Training Sunday, Jan 8: 1pm-9pm Monday, Jan 9: Regular Spring 2017 Hours Reid Pool Tuesday, Jan 3 Friday, Jan 6: 11am-1pm Saturday, Jan 7: Closed for Staff Training Sunday, Jan 8: 5pm-8pm Monday, Jan 9: Regular Spring 2017 Hours MLK Day Monday, January 16 Campus Recreation Center: 11am-7pm Reid Pool: 11am-6pm For adverse weather updates, please call 227-8808. *Hours subject to change. Please see our Hours of Operation online at http://www.wcu.edu/experience/connect-and-join/ campus-recreation/hours-of-operation.aspx thelift thelift is a publication of Campus Recreation & Wellness at WCU Campus Recreation Center Cullowhee, NC 28723 828.227.7069 reccenter.wcu.edu WCU is a University of North Carolina campus and an Equal Opportunity Institution. Health & Safety Certification Class Adult CPR/AED and Standard First Aid Monday, 2/6/17 5:00pm-7:00pm CRC Meeting Room Register by 1/30/17 at the CRC This course is split between online content and classroom material. You must complete the online section before the class date. Sign up with cash or check at the Campus Recreation Center. If you have any questions regarding this course, contact Brandon MacCallum at bmmaccallum@wcu. edu. EMPLOYEE OF THE MONTH Steven Handy has worked for Campus Recreation & Wellness for three semesters; two as an Intramural Official and one as an Intramural Supervisor. He has also been a program assistant for the past two semesters. His favorite part of working for CRW is getting to be part of something people look forward to doing during their day, and getting to know the participants. Steven s advice to fellow employees is to come to your shift excited about work because you have the most fun job on campus. He is a graphic design major and he hopes to find a job that allows him to create art in many ways, not just digital. Steven is shy at first but is outgoing once he is comfortable. He enjoys being outside and playing sports. Recently, Steven got engaged to his high school sweetheart, who is also his best friend, and they plan to get married after graduation! Working for CRW has been one of the best decisions he has made at Western. It has allowed him to meet awesome people, create lifelong friendships, and become part of what he considers his family now. Congratulations, Steven, and thank you for all of your hard work! MEMBER OF THE MONTH Sophie Bozymski is originally from Chapel Hill, NC. She is a Parks and Recreation Management major with a concentration in Human Services. There are a few things she plans to do in her future, including opening her own gym, being involved with summer camps, and pursuing her passion for law enforcement. Sophie loves working her upper body, and she tends to work out in the early afternoons six days a week. She has had a passion for fitness her entire life, but she developed a love for lifting weights about two years ago. Sophie likes this quote by Arnold Schwarzenegger: The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent. CRW admires Sophie s dedication and workout consistency! Have someone in mind for Employee or Member of the Month? Nominate them by filling out the appropriate form next to the bulletin board recognizing our current nominees. thelift PAGE 5