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The Key To Success May Be Hiding In Plain Sight. Proper Use Is Often The Secret To Obtaining Optimal Results.
Wellness Wednesday
Monthly Archives: February 2015
Motivational Monday
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Ask Yourself If What You Are Doing Today Will Get You Closer To Where You Want To Be Tomorrow. Utilize your Mondays! After all… You Only Get One Each Week.
Meet Your Personal Trainers
Certified Personal Trainers are available for students, faculty, staff and affiliates who have a valid Campus Recreation Center Membership including Non-Members to the Campus Recreation Center. Our goal is to educate and empower students and members on how to properly use and incorporate important aspects of fitness and conditioning in their life.
For More Information in regards to signing up and pricing, visit our personal training webpage.
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Dean Bowen • Over 12 years of Experience with Results • ACSM & NETA Certified Personal Trainer • NETA Certified Group Fitness Instructor • USA Weightlifting Sports Performance Coach, TRX Suspension Training, KEISER Foundations, INSANITY® • BOSU Balance Training, TRIXTER X-Biking, POUND™, Pink Gloves Boxing© Pro • Focus on Functional-Dynamic Workouts • BS in Physical Education • MSed in Adapted Physical Education • Current Assistant Director of Fitness & Wellness Programs • I Welcome you to the Wellness Journey! |
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Michael Calabria • NASM Certified Personal Trainer • SBU Undergraduate Student in Health Science • 5 years of athletic experience and training • Focus on muscular development & form • Prepared to assist you in reaching your goals |
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Lucas Garcia • AFAA Personal Trainer • PT Certification Prep Course– Graduate Fall 2013 • Biology and Pre-Med Major • History of Baseball, Track & Field, Football and Basketball • Enjoys Social Activities with Friends • Looking for that determined goal oriented client • Empathetic and Problem Solver |
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Dan Godzki • AFAA Certified Personal Trainer • 20 years experience • Bachelors-Binghamton University • Doctorate-NY Chiropractic College • Multiple time Jiu Jitsu/Grappling Champ • Knowledgeable, Driven, Great Motivator |
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Nandy Gomez • PT Certification Prep Course– Graduate Fall 2013 • SBU Graduate BS– Biology • Pursuing a career in Physical Therapy • Enjoys Dancing Merengue and Salsa, and Running • Loves to play Basketball and Tennis • Enthusiastic and Active |
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Kai Chen • AFAA Personal Trainer • PT Certification Prep Course– Participant Fall 2013 • Enjoys Basketball, Table Tennis & Snooker • Fluent in Mandarin & Chinese • Ready to get you moving! |
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Andrew Quinlisk • PT Certification Prep Course– Graduate Fall 2013 • Math Major • Enjoys Basketball and Officiating Intramural Sports • Fitness is my passion! • Loves Sea Port Deli and watching “HIMYM” • Enthusiastic and Personable |
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Anna Riger • AFAA Personal Trainer • PT Certification Prep Course– Graduate Fall 2013 • Biology Major with a Minor in Art History • Loves tennis, played for 5 years • Functional and overall Wellness Focused • Enjoys being creative with program design • Driven and a Great Listener to your Needs |
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Eric Tola • PT Certification Prep Course– Graduate Fall 2013 • Mechanical Engineering Major • Loves Sports including Soccer & Lacrosse • Sport Specific Training • Plans for you to Reach Your Goals |
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Amanda Turnbull • ACSM Certified Personal Trainer • Certified AFFA Group Fitness Instructor, Keiser Cycle Instructor, Groove Method© Facilitator • 5 years experience teaching a variety of formats including Step, Body Sculpt, Kickboxing, Cycle, and Cardio • Graduated from James Madison University with a B.A in Communications. • Manager of Fitness & Wellness Programming |
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Michele Ebner • PT Certification Prep Course– Graduate Fall 2014 • Physchology Major • 4 years of Track & Field Experience • Dedicated to get you excited about fitness! |
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Zach Foreman • ISSA Certified Personal Trainer • PT Certification Prep Course– Graduate Fall 2014 • Powerlifer, former 3 sport athlete- Football, Basketball & Lacrosse • Let me help you become your best version ever! |
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Agata Michalak • PT Certification Prep Course– Graduate Fall 2013 • Journalism & Political Science Major • 14 years experience of competitive swimming • NY record holder 50yd Backstroke • Aspiring Ironman Participant • Love to help you achieve your goals! |
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Clare Smith • PT Certification Prep Course– Graduate Fall 2014 • Athletic Training Major • 7 years experience of competitive swimming • Spartan Race Participant • Get ready to work and be the person YOU want to be! |
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Sam Michalek • PT Certification Prep Course– Graduate Fall 2014 • Bio-Chemistry Major- Pre Med Track • Years experience in competitive Volleyball & Softball • Passionate about fitness and health. Let’s build the best version of yourself! |
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Frank Irizarry • PT Certification Prep Course– Graduate Fall 2014 • Health Science Major • Enjoys Basketball both competitively and recreationally • Dedicated and Passsionate about Wellness. Let me help you become BETTER than you were yesterday! |
Meet Your Fitness Instructors
Get To Know Our Great Fitness Trainers!
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Amanda T. Certified AFFA Group Fitness Instructor, Keiser Cycle Instructor,Groove Method© Facilitator. 4 years experience teaching a variety of formats including Step, Body Sculpt, Kickboxing, Cycle, and Cardio. Graduated from James Madison University with a B.A in Communications. |
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Carolena Certified Spin, Body Works, and Pink Gloves Boxing Instructor. Undergraduate Biology major at Stony Brook University. 1 year experience teaching at Stony Brook University. Strives to ensure that everyone gets a great workout no matter what! |
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Dan Certified AFAA Personal Trainer with 20 years of experience. Graduated with a Bachelors Degree from Binghamton University, and Doctorate Degree from NY Chiropractic College. Knowledgeable, driven and great motivator. |
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Dawn Certified AFAA Group Fitness Instructor. Instructing fitness classes at Stony Brook University for the past 15 years. Ability to teach a variety of group fitness classes. Enjoys running, mountain biking and taking other fitness classes. Hopes to inspire others to stay active, fit and healthy. |
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Dean Certified NETA Group Fitness Instructor and NETA/ACSM Personal Trainer. Certified TRX Suspension Trainer, Keiser Cycling, Pink Gloves Boxing, Insanity and Pound. Over 12 years of Experience. Received a BS in Physical Education and an MSed in Adapted Physical Education from the College at Brockport, S.U.N.Y. |
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Devin Certified Zumba® Basic I and Basic II, Zumba® Toning and Zumba Sentao™. Group Fitness Certification Prep Course Graduate Fall 2013. Current SBU Junior, Linguistics major. Dancing since she learned to walk! |
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Erica Certified AFAA Group Fitness Instructor. Instructing aerobics, indoor cycling and yoga for the past 3 years. Loves to work hard in order to encourage others to do the same. Currently a Physical Therapy student at Stony Brook University. |
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Estelle Certified Zumba®. Group Fitness Certification Prep Course Graduate Fall 2013. Current SBU Sophomore, Health Science/Athletic Training major. Enjoys teaching toning and cardio classes. Loves dancing hip hop, ballet and reggae. |
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Kristen Certified AFAA Group Fitness and Zumba® Instructor. Holds Zumba® Fitness Basic I & II, Zumba® Toning, Zumba® Sentao, Aqua Zumba® certifications. Certified in Turbo Kick®and Hip Hop Hustle® Zumba® Fitness completely changed her life in more ways than one. Loves sharing her passion, energy and knowledge |
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Lisa Zumba® Certified since 2012. Certifications include Zumba®, Zumba® Toning and Aqua Zumba®. 2nd Degree Blackbelt in Karate. |
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Lucille Certified AFAA Group Fitness Instructor and Personal Trainer. Certified Zumba®, Cycle and Pilates Instructor. Instructing fitness classes at Stony Brook University for over 20 years. Enthusiastic about teaching a variety of class formats. |
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Marina Group Fitness Certification Prep Course Graduate Fall 2013. Current SBU Freshman, Biology major. Enjoys teaching cardio classes. Group Fitness classes inspired her to love to workout! |
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Melissa Certified in Zumba®. Group Fitness Certification Prep Course Graduate Fall 2013. Current SBU Junior, Health Science major and member of Kappa Phi Lambda, Inc. and PUSO. 15 years of dance experience. |
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Patricia Certified through the Indo-American Yoga-Vedanta Society. Teaching yoga for over 20 years. Learned yoga from world renowned master, Swami Bua. Believes that yoga is a lifestyle and a passion. |
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Sara Certified AFAA Group Fitness Instructor for over 15 years and PiYo® Certified (Pilates/Yoga). Loves to teach Kickboxing, Yoga, Toning and Step Aerobics. Dedicated fitness professional who enjoys challenging all fitness levels to meet fitness goals and see real results. |
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Sharon Over ten years experience as Qigong and Tai Chi instructor. Certifications through Dr.Paul Lams Tai Chi for Arthritis and Tai Chi for Energy. Other forms include: 24 Yang, 52 Wudang, Shibashi, 108 Yang and working on 72 Chen. Masters in HR Management from SBU in extensive research in Tai Chi as an EAP program focusing on the benefits for employer and employee. |
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Xristos BOC Certified Athletic Trainer. New York State Licensed Athletic Trainer. 5th Dan Black Belt Licensed Master Instructor Tae Kwon Do. 30 years Tae Kwon Do teaching experience. Owner Dae-Han Tae Kwon Do School Mount Sinai, NY. MA Sport Medicine/Athletic Training, Western Michigan University. BS Physical Education/Athletic Training, Cortland State College. |
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Belly Dancing SBU Belly Dancers, a multicultural and performance group on campus. Trained by renowed Belly Dancer Yoco Yoshikawa in proper technique and isolation. We love to dance! |
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Rebecca Certified AFAA Group Fitness Instructor with a variety of experience with formats like Cadio-Sculpt, Core classes. Loves sharing her passion for fitness with others, inspiring them to challenge themselves to become stronger inside and out! |
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Dominique Certified in Pilates and also instructing some cardio sculpt classes. Her fitness journey has been so much fun that she wants to help others along their journey to realize fitness isn’t unattainable and working out can be fun. She loves when participants realize they’re improving and the spark of confidence that’s ignited when they realize yes, they can do it and yes, they are strong! |
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Krista Certified Pink Gloves Boxing Trainer and instructing our Tier I classes. Two of her greatest passions are cooking and running. Chances are you’ll see her running around Circle Road or on the treadmills at some point in the semester. She loves the smiles she see’s on the participants’ faces when they master something that had been a challenge for them before. |
Large Scale Group Events
Attend Our Large Class Events Throughout The Spring Semester!
R.I.P.P.E.D® – February 24th from 6:00PM-7:00PM at the MAC Courts
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POUND® – March 5th from 5:30PM-6:30PM at the MAC Courts
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Glow Yo – April 1st from 8:00PM-9:00PM at the MAC Courts
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Insanity® – April 24th from 5:30PM-6:30PM at the MAC Courts
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Register for all Events via the Online Portal ahead of time.
Blood Pressure & Body Fat Testing
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From January 28th through May 6th
Come out every Wednesday from 5:00-6:00pm in Wellness Resource Room 213 and meet with one of our Personal Trainers to get your Body Fat and Blood Pressure Testing.
Pink Gloves Boxing
Join Us at Pink Gloves Boxing!
From February 2nd through May 10th
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Check Out Our Fitness Classes for Spring 2015!
Fitness Class Descriptions
| Belly Dancing | Learn the basic moves of belly dancing while getting a full body workout! This class will excite your senses and sculpt your entire body. |
| Dance & Sculpt | Love to Dance? Love to Tone? This class is for you! Start and finish the class with fun, easy to follow dance and get your body sculpting movements in during the middle of class. |
| ZUMBA® | Ditch the workout, join the party! This program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. |
| ZUMBA Sentao™ | This program is an intense way to enhance the fitness-party thrill! Instructors who become liscensed in this specialty program learn explosive chair-based choreography that will strengthen, balance and stabilize the core, and step up cardio work in a whole new way. Students learn to use a chair and their own body weight to enhance muscle strength, improve definition and endurance, and tone their physique! |
| ZUMBA® Step | Those who are looking to feel the burn, baby! Looking to strengthen and tone your legs and glutes? Step right up. We combine the awesome toning and strengthening power of Step aerobics, with the fun fitness-party that only Zumba® brings to the dance-floor. |
| ZUMBA® Toning | Learn how to use lightweight, maraca-like Toning Sticks to enhance rhythm and tone all the target zones, including arms, abs and thighs. Zumba Toning is the perfect way to sculpt your body naturally while having a total blast. |
| High Intensity Interval Training (H.I.I.T.) |
Nothing but hard work in this class. You will focus on testing your strength and muscular endurance and push yourself through a wide variety of exercises and movements. Bringing a towel and a water bottle is highly recommended. If you want a REAL challenge, then this class is for you! Click to view Fall 2013 class sample video. |
| Cardio Dance Party | Dance your heart out to this high energy dance based fitness class. Learn dances to individual songs. Playlists are music you recognize and like. Leave class feeling better for “dancing it out”. All fitness levels welcome. Please arrive 15 minutes prior to the start of class. |
| Cardio Sculpt | This fun, fast passed class will get your body moving! Start with 30mins of cardio and end with 30mins of total body work. All fitness levels welcomed. |
| Cycle Fit | A cycling workout that utilizes an adjustable stationary bicycle to take the participants up hills around bends and travel the flats to music and guided imagery. Towels and water bottles are required. (Express 30 min) |
| Cardio Craze | A fantastic heart pumping workout that will combine high and low impact moves that anyone can do. |
| Insanity® | A cardio-based total-body conditioning workout that is designed to push you to your limits! |
| Drill It | High-intensity workout focusing on strength building and muscular endurance. Tone your entire body and build your cardiovascular capacity with this fun and intense circuit training class. |
| Pink Gloves Boxing© | With Pink Gloves Boxing (PGB) you’ll take your workout to the next level, physically AND mentally! This small group fitness program empowers women, fosters relationships, and works for all levels of fitness. It is structured similar to martial arts, where members level up, learning new skills and earning new gear. The program/classes focus will be with the 3 tools of empowerment; Fun, Community and Achievement. No experience necessary. |
| Step It Up | Step right in! This class will help burn calories and maintain your weight with focus on endurance and strength training. This fun and enjoyable workout will get you on your way to a new you with a new step. |
| Power Hour | Higher end fitness level class that uses intense cardio intervals with strength training to maximize results. |
| POUND® | Come let your inner rock start out! This fast past, high energy class will get your body moving and sweating by using Ripstrix which are light weighted drum sticks, and drumming to the beat of the music! Check it out here! |
Strength & Core
| Boot Camp | Drop and give me 10! Increase your stamina and muscle strength with this intense, high energy workout. This class will consist of toning exercises, hard-core calisthenics, and powerful moves that will get your heart pumping and sculpt your entire body. |
| Body Sculpt | A combination of traditional body sculpting methods using free weights, resistance bands and your own body! Designed to provide you with a total body workout in one short hour! Good for all levels. |
| Circuit Training | This class is a combination of high-intensity aerobics and resistance training designed to be easy to follow. This “circuit” will involve you completing of all prescribed exercises in the program/routine. The time between exercises will be short, but don’t worry we’ll give you time to breathe! |
| Core & More | This class is Core Conditioning to the MAX! Get in all the best parts of Core Conditioning plus a little MORE by elevating your heart rate and alternating to your major muscle groups when your core has had enough. |
| 20/20/20 | A total body workout, this class includes 20 minutes of cardio, 20 minutes of strength training, and 20 minutes of core conditioning. |
| Ab Attack | Get ready to work through 30 hard minutes of core strengthening exercises while using the BOSU Balls, medicine balls and much more! |
| Absolutely Abs | This high intensity abdominal workout will leave you sweating. The class focuses on the core with different movements and exercises. Laughing will hurt the next day… |
| Pilates | This workout is based on the teachings of Joseph Pilates. Each exercise sequence addresses spinal stabilization, alignment, and muscular strength and endurance. Results from this training include improved posture, stronger abdominal and back muscles and increased body awareness. |
| On the Ball | Challenge your body with the use of a stability ball, while working all major muscle groups. |
| R.I.P.P.E.D. | The One Stop Body Shock™ is a “Plateau Proof Fitness Formula” that helps you to create continuity, consistency and challenge in each and every R.I.P.P.E.D. class. This total body, high intensity style program, utilizing free weights, resistance and body weight, masterfully combines the components of R.I.P.P.E.D.— Resistance, Intervals, Power, Plyometrics and Endurance as the workout portion along with Diet suggestions to help you attain and maintain your physique in ways that are fun, safe, doable and extremely effective. |
| Total Barre™ | Total Barre efficiently blends Pilates with dance, cardio and strength training specifically challenging arms, legs and core to strengthen and lengthen the body. No dance experience or tutus required! |
| TRX Circuit | Challenges yourself with a fast-paced workout that combines TRX strength exercises with cardio drills. Timed sets will keep your heart rate pumping as you power through the reps at your own pace. The TRX Suspension Trainer workout system leverages gravity and your bodyweight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance. |
| Brazilian Jiu Jitzu | Introduction to Submission Grappling and Brazilian Jiu Jitsu. |
| Tae Kwon Do | Come explore the Korean art of Tae Kwon Do at your own pace, in a cooperative, non-competitive learning environment. Learn to kick, punch, and block, while developing basic self-defense skills, quick reflexes, coordination and confidence. |
| Women’s Only Self-Defense (R.A.D.) | This class will develop and enhance the options of self defense so individuals may become viable considerations to the person who identifies as female who is attacked. The R.A.D. program is not a traditional self-defense course. It fills a long standing void in personal defense training by enabling a person who identifies as female to quickly learn a set of cognitive and physical skills that will be beneficial for the years to come. |
| Self Defense Open to All | All human beings have a fundamental right to be safe thus the overall goal is to reduce victimization through informed decision making and sensible action. This class will have a brief discussion on crime prevention, learning and practicing self-defense skills and Adrenaline Stress Conditioning through scenario training. |
| Hatha Yoga | Designed for experienced yoga enthusiasts, but our instructor has over 30 years’ experience and has plenty of variations for everyone. This advanced yoga workout incorporates more challenging postures utilizing Hatha yoga techniques. |
| Trainer Talk | Stop in and get answers to your questions and get the advice you need to continue your wellness journey. Trainers can review your current plan, take you through the facility and explain machines, equipment and workouts. Other services offered include any assessments- body fat testing, progress tracking, and strength/endurance testing. |
| Tai Chi | In this low-impact, slow-motion exercise, you go without pausing through a series of motions. This is a mind-body practice that will relax and heal the body. |
| Chi Ball | The ChiBall Method™ uses a synergy of six exercise systems reflect the four key components of traditional Chinese medicine; chi, yin & yang, the meridian system and the five elements theory. Every class includes a sequence of Tai Chi & Qi Gong, ChiBall Dance, Yoga, Pilates, Feldenkrais Method and Meditation. |
| Yoga Fit | This class combines traditional yoga postures and modern fitness for an incredible mind/body workout that will increase strength, endurance, and flexibility. Expect basic to intermediate poses. All fitness levels welcome. |
Looking To Spring Back Into Fitness?
Start Slowly
When returning to exercise after a prolonged absence, remember to start slowly. You can return to the same exercise you previously did, but at a lower intensity. For example, if you were a runner, return by starting with walking and building through a jog to a run. If you previously did weight training, reduce weights to around half of the weight you lifted before your break. Aim to work out two to three times per week and keep sessions less than 45 minutes for the first two to four weeks. Extend your warm-up and cool down to protect muscles and joints from injury. As your fitness builds, usually around the six-week mark, you can add more workouts per week and increase the time spent working out. You will know you are ready to progress when your workout routine is no longer challenging.
Enjoy It
The number one reason people give up exercise is boredom. When choosing an activity to ease back into shape, choose one that you will enjoy and even look forward to. Find a friend to work out with you. You can keep each other accountable and on track. If you have a dog, consider daily walks — it’s good for both of you. Another way to enjoy working out is to catch up on your favorite television shows or read a good book while on the treadmill or stationary bike. Varying your routine and alternating activities can also keep your workout session fresh and exciting.
Be Patient
It will take time to build yourself back to the level of fitness you were at before your break, so don’t expect too much too soon. Your body is adaptive and will usually return to normal after six weeks of modified exercise. Resist the urge to push yourself in the beginning. Trust your body’s signals, such as fatigue, to let you know when you have reached your limit for each session. Do not wait until you are in pain to stop. Stop when you feel your muscles tiring. Pushing yourself can result in an injury, which will force you to again take time out from your workout routine.
Set A Fitness Goal
Sit down and figure out a goal you want to achieve. Do you want to run 1 mile, or 5? Swim two laps or 20? Climb every mountain, or maybe just that hilly sidewalk in your neighborhood? Write down your goal, and keep it in front of you. The refrigerator is a good place. So is your desk.
Follow A Fitness Plan
Now figure out the baby steps you’re going to take to get to that goal. Look at how, where, and with whom you spend time, and start to make changes that allow you the time you need to get back in shape.
Find Alternative Fitness Opportunities
If you’ve been injured and are on the road to recovery, find ways to exercise that begin to rebuild your strength and stamina. You might try elliptical or rowing machines, bicycling, dancing, swimming, or easy hiking. Maybe now is the time to start yoga, or pilates.
Fitness Friday
Working out from home? No Problem!
Try to squeeze in these quick and easy workouts into your busy schedule to get a head start on the day.
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1. SupermansWho doesn’t want to think they have super powers? Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes. |
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2. Push-upThe Push-up is an oldie but goodie. You can modify intensity by changing hand placement. |
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3. Contralateral Limb RaisesDon’t let the name scare you – this is great for toning those troubling upper body areas. |
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4. Bent Knee Push-upA great starting option if you struggle with the correct form using a full Push-Up. |
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5. Downward-facing DogSlow and controlled movement very important – wonderful calf stretch.
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6. Bent-Knee Sit-up / CrunchesMost people don’t know how to perform a proper sit-up/crunch – that is until now. Core Power!
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7. Push-up with Single-leg RaiseA great progression from a regular Push-Up but remember to keep proper form.
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8. Front PlankThis is harder than it looks! Your back and abs will love you.
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9. Side Plank with Bent KneeGreat way to add in hips work without the need for any equipment other than your own body weight.
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10. Supine Reverse CrunchesAdvanced crunch that targets the entire core region. If you feel pain in your back – STOP.
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11. CobraThis is my “good morning, time to wake up” exercise – great way to get ready for a busy day.
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12. Squat JumpsA bit of heart rate work while working on total body movement.
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13. Forward LungeIf I could only do one leg exercise for the rest of my life, a lunge would be my choice.
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14. Forward Lunge with Arm DriversStart with the regular lunge and work up to this advanced exercise hitting some core areas.
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15. Glute Activation LungesOften missed, this Gluteus workout is the MAXIMUS.
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16. Glute BridgeReal people do yoga – and this is a great entry exercise to the power of slow and controlled movements. |
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17. Hip Rotations (Push-up Position)I’ve always had problems finding a good hip exercise – do this before any push-up exercises so you can stabilize your body before fatigue.
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18. Side LungeAdvanced in terms of needing to include some movement into what becomes a static pose.
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19. Side Lying Hip AbductionA common mistake is raising the leg too high in this exercise. Small but effective movement.
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20. Side Lying Hip AdductionEven smaller movement than Abduction but equally important.
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21. Side Plank (Modified)Advanced exercise that brings together a combination of core exercises. If you feel joint pain, STOP.
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22. Side Plank with Straight LegDon’t forget to breathe on this exercise – exhale on the exertion.
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23. Single Leg StandI do this one while brushing my teeth in the morning – some call it crazy, I call it multi-tasking. |
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24. Standing Calf Raises – WallMy shins are my weak points, thus finding a great exercise like this to improve that area is important.
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25. Supine Pelvic TiltsMay not look like an abdominal exercise, but you will feel the burn after a set of these.
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