Daily Bulletin title

September 19, 2014

Free Movies: A Most Wanted Man

Wednesday October 1: A Most Wanted Man

2 p.m. and 6 p.m.

Whitman Theater


A Chechen Muslim illegally immigrates to Hamburg, where he gets caught in the international war on terror. Starring Phillip Seymour Hoffman, Rachel McAdams and Willem Defoe. Run time: 2 hr 2 min. Rated: R.

All faculty, staff, students and their guests are welcome to attend. All movies are free!

Contact Natasha Lee, Student Activities Coordinator, with questions at nlee@virginiawestern.edu or 857-6326

Employee Giving Campaign – Give Today!

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.

September 18, 2014

JDRF Bake Sale – 9/25

The Virginia Western JDRF Walk to Cure Diabetes team will be hosting a BAKE SALE on Thursday, September 25th, 10:30 a.m. - 4 p.m. 3rd floor Student Life Center.

You can help by donating items for sale, working the table and purchasing items.

Donations should be dropped off in Student Activities by Wednesday night. Contact Monica at mcg29263@email.vccs.edu to let her know what items you'll be donating and/or when you can work the table.

Give directly to our JDRF team: http://www2.jdrf.org/site/TR?team_id=159222&pg=team&fr_id=3930

Thank you for your help!

Zumba Fundraiser

Join us on September 26th for Zumba, 3:30-4:30 p.m. and/or 5-6 p.m. in the gymnasium (H100).
$5.00 for one class and $8.00 for two classes. Each class lasts for an hour and will be taught by Christine Shell.
Benjamin M. Corbett
Madison Society

Are your students or advisees confused about transferring?

Do you have students or advisees that need help planning their transfer to a 4 year college or university? Tell them about the upcoming Transfer Advising Q & A sessions! These sessions are designed to help our students prepare for Transfer Week (October 6-9th) and will include basic information on transferring as well as tips on what questions to ask an admissions rep and how to plan ahead for transferring.

Sessions Held in Business Science 320 on the following dates:

  • Thursday, September 25, 2:00-3:00 p.m.
  • Wednesday, October 1, 2:00 – 3:00 p.m.
  • Wednesday, October 15, 2:00 – 3:00 p.m.
o   Follow up session to discuss any additional questions post-Transfer Fair or to assist students unable to attend the Fair

Questions? Contact:

Business, Technology & Trades: Lacey Carey - lcarey@virginiawestern.edu or 857-6210

Liberal Arts & Social Science: Mandy Garcia - mgarcia@virginiawestern.edu or 857-6710

Science, Technology, Engineering & Mathematics: Yvonne Campbell - ycampbell@virginiawestern.edu or 857-6099


Know any students who want to transfer?

Come to Virginia Western's Transfer Fair, October 6th-9th, from 10:00am - 2:00pm on the 3rd floor of the new Student Life Center.

Meet with admissions counselors from schools all across Virginia like, Virginia Tech, Radford University, Liberty University, Old Dominion, VCU, George Mason, Roanoke College, Ferrum College, Jefferson College of Health Sciences, Hollins University, and many more!

Come learn about specific programs offered at four-year schools and have your questions about transferring answered by representatives from the schools you are interested in attending.

Contact Steven Chichester in Chapman 105 with any questions.





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!