Daily Bulletin title

September 18, 2014

Free Salsa Dancing Class

Get in shape the fun way with Salsa Dancing!!!

The Fitness Center will be offering FREE Salsa Dance classes for all currently enrolled students, faculty & staff!

What:Salsa Dancing!

Where: Fitness Center Studio

When: Tuesdays/Thursdays from 2:30pm - 3:30pm (through October 2nd)

Please be sure to bring your Student ID and wear soft soled shoes. For more information contact the Fitness Center Manager at dvanvierssen@virginiawestern.edu

Fitness Tips for Beginner Athletes

 Take the First Step - Maybe you're not going to be a superstar athlete. But you can still set a big fitness goal for yourself, even if you've never tried a sport before. Examples of fitness goals could be a century ride (a 100-mile bike ride in less than a day). Or you could train for a triathlon (a series of three endurance events, often swimming, cycling, and running), or join a sports league.

Get Out of Your Comfort Zone - First, consider the possibilities. There are lots of activities you could try, and you might discover you like something you never thought you'd do. Want to train for something really tough and out of your comfort zone? Check out race events like Warrior Dash and Tough Mudder. They're rugged obstacle courses where you slog through mud and water, scale walls, and combat-crawl through tunnels.

Start With Small Goals - You might have a big goal you want to reach one day, like a marathon. The best way to get there is to set a series of smaller goals that lead to your big goal. For example, before you sign up for a marathon, set goals to do a few 5K races first. And before that, work up to running a mile. Fitness apps can help you keep track of each great thing you do on your way to your big goal.

Mix Things Up - You may get bored doing the same workout every day. Also, after you do the same activity for 6 to 8 weeks, your muscles adapt to it and you burn fewer calories and build less muscle. Try interval training: step up your pace for a minute, then slow down, and repeat. Try strength training and cardio activities like swimming, indoor cycling, and kickboxing.

Get Your Doctor's OK

If you're not active now, talk to your doctor before you start exercising if you're over 45 (men) or 55 (women). It's also a good idea to get a doctor's okay if you have a health problem or take regular medication. To avoid injuries and burnout, start working out slowly: 3 days a week for 30 minutes. Then gradually add time and intensity.

Eat and Drink for Fuel - Exercise burns extra calories and raises your metabolism. So eat every couple of hours -- three meals plus healthy snacks. Before a workout, you could snack on carbs (juice, fruit, or yogurt) for fast energy. After a long, tough workout, replenish with a carb/protein mix, like a peanut butter sandwich or a smoothie. Otherwise, keep your meals and snacks light: Try an apple and peanut butter, yogurt and nuts, or an egg on whole wheat toast.

Drink Enough Water

Unless your workout is really long or tough, you don't need a special sports drink with electrolytes. Water works just fine. Drink plenty: If you're dehydrated, your muscles may cramp, and you raise your risk of heat exhaustion and heatstroke. Two hours before you exercise, drink about 2 to 3 cups of water. During your routine, drink about 1 cup every 10-20 minutes. Keep drinking after you're done exercising, too.

Do Strength Training - Even if your goal -- a marathon, for example -- might center on cardio, you should practice strength or resistance training too. Strong muscles burn more calories, help prevent injuries, and build stronger bones. Work muscles on weight machines, with hand-held equipment like free weights, kettlebells, or resistance bands, or by doing exercises like push-ups. Rest each muscle group, such as biceps and triceps, at least 2 days between strength workouts.

Dress for Comfort - You need the right clothes and shoes when you work out. It's not about looking good (although that can't hurt) -- it's about feeling comfortable. It's no fun to walk, run, or bike if you have flapping sleeves or flimsy shoes. Ask the experts at a sporting goods store for help. Look for fabrics that draw moisture away from your body -- not sweat-absorbing cotton. In cool temperatures, wear layers that you can peel off as you warm up.

Learn Proper Form

Whether you're running or weightlifting, it's easy to get hurt if your form or technique is wrong. Don't assume you're exercising the right way. If your gym has trainers or fitness staff, they may be able to watch you exercise and give you advice on improving your technique. Or you can read fitness magazines or find online videos that show correct techniques.

Source: WebMD


The contents of the CommonHealth weekly emails may be reprinted from an outside resource in the area of health, safety, and wellness and is intended to provide one or more views on a topic. These views do not necessarily represent the views of the Commonwealth of Virginia, CommonHealth, or any particular agency and are offered for educational purposes. If you have questions or concerns about this article, please email us at wellness@dhrm.virginia.gov.

September 17, 2014

Astronomy Observing Session

Virginia Western will be hosting an Astronomy observing session on Tuesday, October 7, 2014 from 7:00 p.m. to 10:00 p.m. in Parking lot 14 (up above Anderson Hall).  This is for the Virginia Science Festival which is from Oct. 4 – 11, 2014. Everyone is welcome!

Employee Giving Campaign – New Additions!

Three anonymous faculty donors have stepped up with a challenge: They will match any Employee Giving Campaign funds that are donated to the Baja Club (up to $3,000 total). You can help double the money our award-winning team receives, thanks to this generous offer.

Also new: We’re adding three $5 Subway gift cards to the giveaway pile this week, donated by our new Subway vendor in the Student Life Building. The drawing also includes a $50 Kroger gift card donated by Educational Foundation board member Maryellen Goodlatte.

To be eligible for this and future campaign prizes, please donate by noon this Friday, Sept. 19. Next week is the final week of the campaign.

Your options to donate:

Give online: Go to http://virginiawestern.edu/employeegiving/ and click on the link in the yellow box at the center of the page. (It’s labeled, “The Employee Giving Campaign has begun!”)

Stop by: Pick up a donation form at the Educational Foundation office on the third floor of Fishburn Hall.

Payroll deduction: Go to http://virginiawestern.edu/foundation/giving/empgiving.php  and print out the donation form.

Remember, if you donate any amount, you’ll get a thank-you gift – a smart phone “wallet” that attaches to the back of your cell as a handy place to store an ID or credit card. The wallet comes with a Virginia Western logo.

Why should you give? How does payroll deduction work? These questions and more are answered on our FAQ page: http://virginiawestern.edu/foundation/giving/empgiving.php

Questions? Contact Carole Tarrant, the foundation’s coordinator of development, at ctarrant@virginiawestern.edu or 857-6281.

Domino’s Pizza Special – September 24th

Stop by Domino's Pizza (first floor Business Science Building) on Wednesday, September 24th for $2 off your meal! This offer is for faculty, staff and students with a current, valid Virginia Western ID.

Career Bytes: Job Fair Success Strategies

Please share this information with your students!
1. What to EXPECT
2. How to prepare and deliver an ELEVATOR SPEECH
3. How to PREPARE yourself & documents needed
And much more!
Thursday, September 25
12:15 pm- 12:45pm and 5:15-5:45 pm
Choose which time slot works best for you!
Contact the Hall Career Center
with your Name, Student Email, Phone Number, & Student ID
Student Life Center 206 ▪ Phone: 857-7298
Email: careercenter@virginiawestern.edu

International Students Club Booth On Wednesday, 9/17 from 11-2

Please stop by the The International Students Club booth on the 3rd floor of Webber on Wednesday, 9/17 from 11-2.
We would love to have you participate in our festival celebrating VWCC's international community on Nov. 7th, so stop by to sign up or learn more.
Contact Annie Woodford at awoodford@virginiawestern.edu for more information

Free Yoga at the Fitness Center!

Whether you are a beginner or advanced, this Yoga class is for you!

What: Free Yoga

Where: The Fitness Center

When: Mondays at Noon & Wednesdays at 5:00pm through the month of September

Mats & blocks are provided. No registration required, 30 person limit per class. For more information contact the Dani van Vierssen at 540-857-6570 or dvanvierssen@virginiawestern.edu

Safe disposal of unused medications

Saturday - September 27, 2014, 10 am - 2 pm

90% of teens get prescription drugs from the home medicine cabinet and friends. Participating in this drug take-back event instead of leaving medications unsecured in your home or flushing them down the toilet with help prevent drug abuse and protect our valley's waterways.
Convenient parking lot locations in:

  • Roanoke - Target at Valley View
  • Botetourt County - Daleville Kroger
  • Salem - Super Shoes on Main Street
  • Vinton - Hardy Road Kroger
  • Tanglewood Mall Kroger
  • Bonsack Kroger on Route 460 East
  • Kroger on Brambleton Avenue at Colonial Avenue & the
  • Hershberger Road Fire and Rescue Station #1

No appointment is necessary - the public is welcome. Simply bring your medications to this event where they can be safely collected and destroyed by local law enforcement and DEA agents.

VOLUNTEERES ARE ALSO NEEDED! All you need to do is to show up, bring a chair, sunscreen, water, and help pass out brochures to the community. There will be two uniformed police officers at each location to handle the prescriptions. By volunteering  you will be helping the Prevention Council with our efforts to end the abuse of prescription medication in our community.  Limiting access to old and unused medications by destroying them is the first step in helping to enforce community change.  With your help we can make the Roanoke Valley a healthier and safer community! Beth Fulp (C) 540/330-2554

Sponsored by - Roanoke Area Youth Substance Abuse Coalition , Western Virginia Water Authority, U.S. Drug Enforcement Administration , Prevention Council of Roanoke County, Botetourt County Sheriff’s Department, Roanoke Police Department, Roanoke County Sheriff’s Department, Roanoke County Police Department, Salem Police Department, Vinton Police Department, Roanoke Valley Academy of Medicine , U.S. Attorney’s Office Western District of Virginia

September 16, 2014

Motivational Monday Lunch Series

The Alliance for Excellence is hosting a weekly Motivational Mondays Lunch Series this fall in the new Student Life Center!

Join together with other students every Monday at 12 p.m. in the S307 Conference Room to answer the question: How Do I Stay Motivated?  Students will learn their motivational style, tips to improve their motivation, how motivation influences attitude and much more. Sessions begin in October.

Space is limited.   Lunch will be provided. Register at: https://www.eventbrite.com/e/motivational-monday-lunch-series-tickets-13005735505

Location: Third Floor, Student Life Center Room S307

Time/Date: Mondays at 12 p.m. starting October 6th

The Alliance for Excellence’s goal is to enhance under-represented minority student’s experience on campus. If you have questions, feel free to contact Dr. Melinda Hill at mhill@virginiawestern.edu.