September 18, 2014
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.
Business, Technology & Trades: Lacey Carey - email@example.com or 857-6210
Liberal Arts & Social Science: Mandy Garcia - firstname.lastname@example.org or 857-6710
Science, Technology, Engineering & Mathematics: Yvonne Campbell - email@example.com or 857-6099
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.
YOU DON'T HAVE TO BE GREAT TO START BUT YOU HAVE TO START TO BE GREAT. COME AND JOIN THE MANY CLASSES OFFERED AT THE VIRGINIA WESTERN COMMUNITY COLLEGE FITNESS CENTER!
IF YOU HAVE ANY QUESTIONS OR CONCERNS PLEASE FEEL FREE TO CALL THE FITNESS CENTER (540-857-6195) OR EMAIL DANI VAN VIERSSEN (firstname.lastname@example.org)
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!
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 email@example.com
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.
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 firstname.lastname@example.org.
September 17, 2014
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!
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 email@example.com or 857-6281.
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.