News about YOUR Campus Recreation Center

December 2011 / january 2012www.uab.edu/campusreccenter

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So many exciting events occur during the holidays that we often forget about our health. Well your UAB Campus Recreation Center is here to help and we will not disappoint! From the elite Mile High Challenge Wrap Up event with Outdoor Pursuits to the relaxing RECline and Unwind events with all of our Rec Programs, you can get a healthy jump-start to your holiday fun!First up, the Mile High Challenge Wrap Up event will be held Friday, December 9 from 7-9pm at the climbing wall in the Rec Center. Come one, come all because everyone is invited to join us and celebrate the end of the Mile High Challenge. Those who have completed the mile high challenge will receive a t-shirt and will be entered into a special drawing to win a prize at 8:30pm! So...COMPLETE YOUR MILE by December 8th!That same weekend, join us for a pool party or games on the green with the Rec Programs finals events, RECline & Unwind! Enjoy a couple of stress-free days during finals with free food, raffles for some awesome prizes, jams with DJ Chuck J live in the mix, the showcasing of Aqua Zumba, tons of games and more! The Pool Party will be held Friday, December 9 from 9-11pm (AFTER HOURS!!) in the Rec Center pool and then Saturday, December 10 from 12-4pm it's game time on the Green! Take your pic or join us for both; the more the merrier! As always, Outdoor Pursuits will be offering adventurous trips in both December and January! So make sure to grab your spot before they all fill up! In addition, all of the Intramural Sports will start up again in January, so start making those teams and sign up; word on the street is the championship shirts are pretty cool this year!This Holiday Season, if you are looking for a gift that keeps giving, remember that your UAB Campus Recreation Center offers fabulous memberships for all faculty, staff, alumni, retirees, household members and affiliate organizations! Call us to find out more, 205.934.8224! Also, right now, if you refer a friend to join, you will receive a limited edition REC Long sleeve!Don't miss out on these opportunities and stay up-to-date through our website at www.uab.edu/campusreccenter. Also, if you want live updates, follow us on Twitter (@UABCampusRec) or Like us on Facebook (UAB Campus Rec Center)! Lastly, if there is anything that we need to address to better serve you, please feel free to contact any of our staff or fill out a comment card online or at our front desk. Thank you and Happy Holidays!

Happy Holidaysfrom your Campus Recreation Staff!

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1. Do not arrive at holiday parties hungry! 9 out of 10 individuals will overeat if they skip meals. Our bodies are designed to eat every four to five hours. Skipping meals to "save calories" for party eating will set you up for failure. Eat a light meal before a party and you will arrive in control of your appetite and actually eat less!

2. Make time for exercise during the holidays. Exercise will help burn off some additional calories from those holiday dishes that are usually loaded with extra fluff. For example you have to walk approximately 30 minutes at 4 miles per hour to burn off one small slice of pumpkin pie.

3. Limit your alcohol intake to one to two drinks per party. Calories from alcohol add up quickly; particularly if you are consuming mixed drinks. So keep your drinks to a minimum this holiday season and throw in some sparkling water or a festive mixture of crystal lights for a satisfying change.

4. Be a social butterfly. The holidays are about friends and family, not food. Spend time enjoying the company of others. The more you talk, the less you will eat!

5. Do not wear loose-fitting clothes during the holidays. This will allow you to continue to shovel in unnecessary calories and easily expand your waistline.

6. No going back for seconds! Keep it to one plate of food and listen to your body when you are no longer hungry. If you’re really still hungry, go back for fruits and veggies. When your body gets the nutrients it needs, it will not longer have those cravings.

7. Choose your favorite foods in small portions. Eliminating your favorite holiday treats can leave you feeling deprived and causes you to overeat later.

Don’t waste calories on foods you don’t really want. Everything is better in moderation! 8. Eat slowly and savor the flavor. This will allow you to feel yourself get full and satisfied. No need to rush, it’s not going anywhere!

9. Offer to bring a healthy dish to holiday gatherings. This will give you control knowing that you can eat something guilt free to keep you on track with your goals.

10. Stay out of the kitchen. Don’t stand near the food table at a party. This makes it easy to “graze.”

11. Drink water frequently. This will help save calories if you choose water over regular sodas and alcohol, as well as, help you feel full!

12. Lighten up meals that you prepare. • Serve meals on smaller plates. • When preparing turkey, choose a plain bird, rather than a self-basting bird. • Remove the skin on turkey before eating. • Use a gravy cup or refrigerate the pan juices and skim the fat off the top before making gravy. (It can remove up to 56 grams of fat per cup of gravy.) • When preparing dressing, use a little less bread and add more onions, celery, vegetables and even such fruits as cranberries and apples. • Leave out the margarine and marshmallows when preparing yams. Instead, sweeten the dish with fruit juice, such as apple, and flavor it with cinnamon. • When preparing mashed potatoes, use skim milk.

13. Say no to leftovers. This will prevent a holiday meal from turning into a week of high calorie holiday meals. If you’re the one who cooked and are trying to get rid of leftovers, try giving it to neighbors or co-workers. Don’t be afraid to throw it out. It’s not a waste to save your waist and health.

The Season of Feasts is Upon Us!

The season of feasts is upon us with festivities like Halloween, Thanksgiving, Christmas, New Years, and Valentine’s Day all in a row. For many, the season will end with an extra 5 - 15 lbs of unwanted weight. If you are worried about keeping your figure through this holiday season, the following holiday eating tips are for you:

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To start off the New Year right, the UAB Campus Rec Center will not only offer Aqua Zumba in the UFit schedule, but Scuba classes as well! The classes will be taught by certified instructors and are expected to offer new and exciting challenges to our patrons.

UAB Campus Recreation would like to extend a special welcome to Yolanda Banks, Neki Garrett and Ashley Harris who will be the instructors for the Aqua Zumba classes and to Mark Di Giorgio, an instructor with 26 years of experience as a PADI instructor, who will be teaching our Scuba classes. They all bring something new and different to the table with their passion for their work and excitement to share it with others!

The Aqua Zumba format is essentially: a twice a week, hour long, non-stop workout that is done in the stand up area of the pool. The movements are drawn from different Latin dance styles and done to quick tempo Latin music. Aqua Zumba uses water to protect and challenge your body.

First, the buoyancy of the water will protect your body by countering the effects of gravity on your joints; this allows for full range of motion in the exercise without the trauma.

Second, water is heavy and every cubic foot of it weighs 70lbs; thus, movement

in water slows down breathing and your heart rate, which in turn protects your heart. Fun Fact: the heart beats 13 times slower when you stand in chest deep water than on land.

Third, the resistance of the water makes your muscles work 12 times harder when doing movement than if you were to do the same movement in only air; meaning more calories burned. Another fun fact, an hour long Aqua Zumba class can burn from 600 – 1000 calories per class depending on how hard you work! The goal of Aqua Zumba is to get patrons to have fun while working out, which translates into less burn out and more of your goals being met.

The Scuba diving class will introduce you to an amazing underwater world and offer you the challenge of becoming a PADI (Professional Association of Diving Instructors) certified open-water diver. The format divides the class into two parts: course work/classroom and skills/pool & open water. This approach will provide you with the knowledge and skills needed to safely visit the underwater world. The UAB Campus Recreation Aquatics Center is encouraging patrons to literally “get their feet wet” by signing up or one of these exciting opportunities!

New Aquatic ClassesFor The New Year!

UAB Campus Recreation is looking forward to show casing our brand new Aqua Zumba class at the RECline & Unwind events December 9th and 10th. This class will be free for all to try so come and experience something new this holiday season to tell your friends about.

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Meet Rec Members Amber & Nikki!

We caught up with Amber Baty and Nikki Kirby during their break between graduate classes. Both are first year Physical Therapy students at UAB and frequent the gym in order to de-stress.

Hurry! Men's and Women's Half size Lockers are currently available! If you are interested in renting a half size locker, please see member services, but you must be fast!! Lockers are open for 1st come 1st served! Supplies are limited, so act now!! The price for a yearly rental is $40 per year. We also have quarter size box lockers available in the men's locker room for $20 per year. Email recmembership@uab.edu or call 996-5038 with any questions!

Lockers Available Now!

Amber Baty

Nikki Kirby

Fri, Dec 9 from 9-11pm

Fri, Dec 9from 7-9pm

With AQUA ZUMBA onFri. 9:15-9:45pmSat. 12:15-12:45pm & 2-2:30pm!

Sat, Dec 10from 12-4pm

A special drawing will be held at 8:30pm for those who completed the mile!

Complete your mile by Dec. 8th!

For Amber, the convenience of the UAB Campus Rec Center keeps her motivated to stay in shape and manage stress. Her favorite workout at the gym is a blend of running and weight training. She also enjoys the Zumba and Total Body Conditioning Ufit classes. She believes "the best thing about the Rec is the variety of equipment available."

Nikki most enjoys the elliptical machines and the Ufit Step classes when she hits the gym. She also competes on Campus Rec Center's Intramural Sports volleyball and flag football teams. Nikki feels that "Intramural Sports as well as Aquatics are two of the best features" that her UAB Campus Recreation Center membership provides.

Do you need to de-stress like Amber and Nikki? If so, let your UAB Campus Recreation Center be that rejuvenating source! Remember that Campus Rec offers fabulous memberships for all faculty, staff, alumni, retirees, household members and affiliate organizations! Call us to find out more, 205.934.8224! Also, right now, if you refer a friend to join, you will receive a limited edition REC Long sleeve!

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Personal Training:1/3/6/12 sessions are available. Take advantage of our diverse staff of 16 trainers to meet all of your fitness needs. Contact 996-4886 or fitness@uab.edu

Massage Therapy:Schedule a massage session with our massage therapist, Atheena Walters 30/60/90 minute massages are available. Contact 936-1078 to set up an appointment.

Gifts that Keep Giving!

Bio: Morgan Hubbard is a second year Intramural official from Brewton, Alabama. She enjoys hanging with friends, food, roofing houses, playing and watching sports, hunting squirrels, and shooting a wide assortment of guns. Favorite Part of Intramurals: That she gets to be around the things she loves and the people she likes.Major: Exercise Science with a concentration in Athletic TrainingMinor: FrenchMorgan has done an outstanding job working for UAB Campus Recreation’s Intramural Department and has gone above and beyond in her job duties. She has great time management skills, works well with others, is a highly respected official in all sports, and truly takes pride in her work. We look forward to watching Morgan learn and grow as a person and as an official throughout her college career.

Intramural Official to Watch for: Morgan Hubbard

Congrats to the Champs!

Congratulations to the Fall 2011 Intramural Sports Champions!

Flag Football:Co-Rec: PalpatersMen’s: Silky RockWomen’s: Palpaters

Bowling:Co-Rec: Living on a SpareMen’s: Cavity Search

Wiffleball:Men’s: LXA

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Holiday Hours & Schedule: There will be a reduced Holiday UFit schedule which will run Dec 15th-Jan 8th. The schedule will be available on Dec 9th. There will be no UFit classes Dec 24 & 25 and Dec 31 & Jan 1st. The Spring UFit schedule will begin on Jan 9th.

Instructor of the Month Aquila Brown!

"Having good health is an essential part of enjoying good quality of life, so it’s important to protect your health and do the very best you can to maintain good health." ~Aquila Brown

UFit Updates & Events

Certifications:Two AFAA certifications hosted by Campus Recreation: Dec 3: Primary Group ExerciseDec 4: KickboxingGo to www.afaa.com to register.

Crunk Fitness Instructor:December 11: Contact Jamme Morginn at 205-960-7763 to register.

Annual Health Fair:Friday, Feb 3 from 10-2pm in the Four Court Gym. There will be vendors, cooking demonstrations, and health screenings to entertain your mind and body! This is a FREE event as well as an open house day in the rec center (you can bring a friend to use the facility for free the entire day)!

Biggest Loser at the Rec:Register: Week of Jan 16th!Begins: Jan 16-Mar 15 (9wks)This competition is open to all students/faculty/staff. Compete as an individual, a team of 2 or a team of 3. $5 per person entry fee, non members can purchase a 9wk Campus Rec membership for $75.

Aquila’s Motivation to Work out:"Are you kidding me! Because it’s fun! Working out is one of my favorite hobbies. Fitness is an honest work; you get out what you put in. You work hard and you will build your fitness level. It is important to set realistic fitness based goals when it comes to the approach to a class. Sure, most of us would love to lose some weight by attending fitness classes a few times per week, but it’s important not to overlook the benefit of improved health, strength, and stamina." Benefits of Aquila’s Classes:"One benefit of my classes is that there is an option available for beginner, intermediate, and advanced exercisers. No matter what your fitness level, there will be an exercise option that suits you. My classes are taught in intervals. In my continuing education, I have read that when you engage in interval training, you can improve your VO2 max. Many runners who attend my TBC class have talked about improved performance in their running. The most important benefit is that you improve fitness while having FUN." What’s Up With Aquila Now:"I’m pregnant now and everything that I thought I knew about how my body performs during exercise is changing. Whether you’re pregnant, dealing with an illness, or in recovery of some kind, be patient with yourself and your body."Aquila has a Bachelor of Science in Health Science and Master of Public Health with concentration in Health Behavior.

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DECEMBER 2011

JANUARY 2012

UAB Campus Rec Center1501 University Blvd. | Birmingham, AL 35294 | Phone: 205.934.8224

editor: Jenn Probertdesigner: Miranda McPherson

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IM: Dogdeball EndsIM: 6-v-6 Water Polo Ends

IM: Racquetball Challenge Ladder EndsIM: Table Tennis Challenge Ladder EndsIM: Squash Challenge Ladder Ends

IM: Volleyball Ends

OP: Bear River Range: Winter Backcountry, UT/ID

OP: Bear River Range: Winter Backcountry, UT/ID

OP: Bear River Range: Winter Backcountry, UT/IDOP: WFR Recertification: Medical Training, AL

OP: Bear River Range: Winter Backcountry, UT/IDOP: WFR Recertification: Medical Training, AL

OP: Bear River ange: Winter Backcountry, UT/IDOP: WFR Recertification: Medical Training, AL

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OP: Bear River Range: Winter Backcountry, UT/ID

OP: Bear River Range: Winter Backcountry, UT/ID

CRCT: Winter Holiday Facility Closes at 6pm

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OP: Wilderness First Responder: Medical Training, ALCRCT: Winter Holiday Regular Hours

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OP: Wilderness First Responder: Medical Training, ALCRCT: Winter Holiday Facility Closes at 6pm

OP: Wilderness First Responder: Medical Training, ALCRCT: Winter Holiday Facility Closed

OP: Wilderness First Responder: Medical Training, ALCRCT: Spring Semester Student Cards Start Working

IM: Table Tennis Challenge Ladder BeginsIM: Racquetball Challenge Ladder BeginsIM: Squash Challenge Ladder Begins

CRCT: Fall Semester Student Cards Stop Working

OP: “The Pit” Festival: Ice Climbing, WI

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OP: “The Pit” Festival: Ice Climbing, WI

OP: “The Pit” Festival: Ice Climbing, WI

OP: “The Pit” Festival: Ice Climbing, WI

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IM: 5-v-5 Basketball BeginsIM: 6-v-6 Indoor Soccer Begins

IM: Corn Hole Tournament OP: Tumbling Rock: Wild Caving, AL

OP: Mile High Wrap Up Party Volleyball EndsFAC: RECline & Unwind Pool Party!

FAC: RECline & Unwind Games on the Green!