March 19: BASEketball

March 26: Dodgeball

April 16: Punt, Pass, Kick

April 23: Glow in the Dark

Ultimate

Personal Training

Are you looking for help with a

fitness resolution? Sign up for a

personal trainer. Personal training is

free for students. Fees for employ-

ees, alumni and other Mathy Center

members:

Body Composition $3

Fitness Assessment $20

Program Design $20

Assessment & Design Package $40

For individual personal training:

3 Session Package $70

5 Session Package $100

10 Session Package $175

For partner/group training

(maximum of 3 individuals):

3 Session Package $50

5 Session Package $75

*Costs are per individual*

Lunch ‘n Learn

As part of World View Week, there

will be a Lunch ‘n Learn on Friday,

January 25 at 12:15pm in the Fine

Arts Center Hospitality Suite. This

month’s topic is “Stereotypes and

History of the Native American

People.” Lunch is provided free of

charge. Participants must pre-register

with the Student Development Center by calling 796-3825. This

event is co-sponsored by Rec Sports

and Health Services.

Ice Rink

If you’ve recently

walked through

Assisi Courtyard,

you’ve noticed

the ice rink is

under construc-

tion. Weather

pending, the liner

will be laid, and the rink will be filled

the first week of classes. Then it is up

to Mother Nature to give us the cold

temperatures required to make the

ice. When the rink is ready for use,

the Viterbo community will be in-

formed.

Once open, the ice rink will be availa-

ble for use by Viterbo students, staff,

and their families. The rink will be

open from sun-up until the lights are

turned off at night.

Rec Sports will not offer skate rental,

but skates may be purchased at local

sporting good stores: MC Sports and

Play it Again Sports.

The department encourages every-

one to get out and get some physical

exercise during the winter months.

‘Try it’ Tuesdays

‘Try it’ Tuesdays are designed for

individuals to participate in a new

sport without committing to a 5

week intramural league. Open to

Western and Viterbo University

students and staff, as well as Viterbo

Alumni with a paid membership. No

need to pre-register, only thing you

need to do is bring your Viterbo/

Western I.D.

January 22 will be ‘Try it’ Tuesday:

Broomball. Broomball is a popular

winter activity typically played on the

ice. The ‘Try it’ Tuesday will begin at

7:00 p.m. and take place at the Mathy

Center. Come learn how to play

broomball and get ready for the

upcoming intramural broomball

league which begins in February.

Upcoming ‘Try it’ Tuesdays:

January 22: Broomball

March 12: Tennis

Rec Sports Highlights

I N SI DE T H I S

I S SU E :

Intramurals 2

WIRSA Basketball 2

Lift of the Month 3

Group Fitness 3

Build the Perfect

Workout Playlist

4

Rec Store

Featured Item

4

Wellness @ VU 5

Director’s

Corner

6

Rec-Y of the

Month

6

January 14-18

*Group Fitness DEMO Week

January 20-16

*Rec Pass Double Punches Week

January 21

*Regular Group Fitness Classes Begin

January 22

*Intramural Registration Help Station

@ Mathy Center (4-6 p.m.)

*Intramural Free Agent Meeting @

Mathy Center (6 p.m.)

*’Try it’ Tuesday Broomball @

Mathy Center (7 p.m.)

January 23

*Intramural Registration Help Station

@ Mathy Center (7-9 p.m.)

January 24

*Final Intramural Registration Help

Station @ Mathy Center (5-8 p.m.)

*Intramural Registration Deadline

on IMLeagues.com (8 p.m.)

January 25

*Intramural Schedules available

(imleagues.com)

*Lunch ‘n Learn @ Hospitality Suite

(Noon)

January 27

*$2 Sunday Night Bowling @

Pla-Mor Lanes (8:30 p.m.)

FOR MORE INFORMATION

VISIT US ONLINE! Schedule of Events

Rec Sports Review J A N U A R Y 2 0 1 3 V O L U M E 6 , I S S U E 4

S P E C I A L

P O I N T S O F

I N T E R E S T :

Spring Season 1 Intramural

Registration is open!

WIRSA State Basketball

returns to La Crosse-Pg. 2

Check out the Group Fitness

Spring Schedule-Pg. 3

Learn how to build the

perfect playlist-Pg. 4

Check out the Word Search

–Pg. 5

Meet Chris, Rec-Y of the

Month-Pg. 6

Read a message from

Director, Marci Kuhrt-Pg. 6

P A G E 2

Intramurals

The WIRSA

State

Extramural

Basketball

Tournament

returns to

La Crosse!

R E C S P O R T S R E V I E W

18 men’s and 12 women’s intra-

mural or sport club basketball

teams.

Entry Fee

$225 - postmarked on or

before February 8

$275 - postmarked on or

before February 15

Teams must check in no later that

5:00 p.m. on Friday, February 22.

Tournament champions will

receive a bid to attend the NIRSA

NCCS Ohio State Regional

Basketball Tournament on March

22-24 in Columbus, Ohio.

Champions will also receive other

awards and five men and five

women will receive individual

honors as members of the all-

tournament team.

For more information visit the

WIRSA Extramural Basketball

Tournament link under the

“Special Events” page on the rec

sports website (www.viterbo.edu/

recsports).

The 3rd Annual WIRSA State

Extramural Basketball Tour-

nament will be February 22-23 at

the University of Wisconsin-La

Crosse.

The WIRSA State Extramural

Basketball Tournament brings

students from campuses across

Wisconsin together to compete in

the same tournament. If you think

your team has what it takes, you

won’t want to miss this

tournament.

The tournament is open to the first

The spring semester means two

more seasons of intramurals.

Spring Season 1 Schedule

Registration Deadline: Jan. 24 at

8 p.m. (imleagues.com)

Forfeit Deposit Deadline: Jan. 24

8 p.m.

League Play: Jan. 27– Feb. 21

Championship Week: Feb. 24—28

Spring Season I Leagues

Sunday: $2 Bowling Night at

Pla-Mor Lanes (8:30PM) - Only $2-

come one week, or all five!

Monday: Competitive Volleyball at

Mathy Center (7:15PM)

Tuesday: Indoor Soccer at

Mathy Center (7:30PM)

Wednesday: Billiards at Hawk’s

Nest (5PM) Individual League—

NO FORFEIT DEPOSIT

Wednesday: Basketball at Mathy

Center (7PM)

Thursday: Recreational Volleyball at

Mathy Center (7:15PM)

To Play Intramurals

All registrations will be done using

imleagues.com. In order for a team

to be scheduled into the league,

the captain must watch the cap-

tain’s training video, pass the cap-

tain’s training quiz with an 80% pass

rate, pay the team $40 forfeit

deposit (if required), and have the

minimum number of males and

females accepted to their team.

After that, all you need is your

student I.D. and show up to play

your games. For more information,

visit the Rec Sports website.

Grab your friends and start a

team today!

Congratulations to the Fall

Season 2 Champions!

Fall 2012 Season 2

Bowling: TJ Robertson

Comp VB: Colonel Gunk’s Gaggle

Badminton: Mickey-D

Basketball: Dunkin’ Doughnuts

Rec VB: Ball Breakers

Registration Help Station/

Forfeit Deposit Collection

The intramural staff will host Regis-

tration Help Stations prior to the

registration deadline. Stop by to

learn about leagues, get

imleagues.com registration help, or

pay your team forfeit deposit.

Registration Help Stations:

Jan. 22: 4-6 p.m. Mathy Center

Jan. 23: 7-9 p.m. Mathy Center

Final Intramural Registration Help

Station will be Thursday, January 24

at the Mathy Center from 5-8 p.m.

All team deposits must be paid by 8

p.m.

Rules for these leagues and more

information may be found on the

intramural web page.

NEW

Championship

Shirts up

for grabs!

Mark your

Calendar!

Lift of the Month—Incline Bench Press

P A G E 3 V O L U M E 6 , I S S U E 4

Step 1: Lie back on an incline bench.

Using a medium-width grip, lift the bar

from the rack and hold it straight over

you with your arms locked. This will be

your starting position.

Step 2: As you breathe in, come down

slowly until you feel the bar on your

upper chest.

Step 3: After a second pause, bring the

bar back to the starting position as you

breathe out and push the bar using your

chest muscles. Lock your arms in the

contracted position, squeeze your chest,

hold for a second and then start coming

down slowly.

*TIP: It should take at least twice

as long to go down than to come

up.

Step 4: Repeat the movement for the

prescribed amount of repetitions.

CAUTION! If you are new to this exercise,

it is advised that you use a spotter. If there is

no spotter available, then be conservative

with the amount of weight being used.

http://www.bodybuilding.com/exercises/detail/view/

name/barbell-incline-bench-press-medium-grip

Regular Group Fitness Classes

Regular Group Fitness classes begin January

21.

A class schedule is listed below.

Registration

Register at the Mathy Center front desk.

Employee/Plus One Pricing:

NOON Class Pass: $40

ALL Class Pass: $60

Student/Alumni Pricing:

Regular Classes: Free

Group Fitness Fee Breakdown

Ever wondered what it costs to attend one

group fitness class? If an ALL Class Pass is

purchased and the individual attends all fifteen

weeks of classes, the cost for one week is

$4.00. If the individual attends five classes

every week, the average cost of one class

would be only $0.80! A steal of a deal!

Group Fitness classes can be a fun way to

spice up your fitness routine. At the Mathy

Center there are a variety of group fitness

classes that registered participants are able to

attend.

DEMO Week!

Aren‘t sure if you‘ll like Group Fitness classes?

Stop by during DEMO Week to try them out!

The schedule is modified, and classes are free

for the week. DEMO Week runs January

14–18.

Group Fitness

*30 minute classes

**Limited dates/availability of

classes.

Late Night Fitness schedule is

available at the link on the

schedule.

M O N D A Y T U E S D A Y W E D N E S D A Y T H U R S D A Y F R I D A Y

6 : 00AM Yogalates

6 : 45AM Tone n’

Tighten* Pilates

Tone n’

Tighten*

NOON Strength Pilates Strength Yoga 3-in-1

5 : 00PM Tone n’

Tighten

5 : 30PM Yoga Boot Camp

6 : 00PM Boot Camp Yoga Flow

6 : 30PM Kickbox

7 : 00PM Yoga Zumba

7 : 30PM Zumba

9 : 00PM Late Night

Fitness**

P A G E 4

New

Year,

New

You!

Build the Perfect Workout Playlist

perfect for walking and toning.

60-115 beats per minute are per-

fect for stretching, yoga, and

warming up.

Try adding in some of these songs

to spice up your playlist.

Best Hip-Hop Songs

Find Your Love-Drake

Got Your Back-T.I.

Check It Out-will.i.am. and Nicki

Minaj

2012 (It Ain’t the End)-Jay Sean

Midnight Hour-Talib Kweli and

Hi-Tek

In My Head-Jason Derulo

Who Dat-J. Cole

Club Can’t Handle Me-Flo Rida

Not Afraid-Eminem

DJ Got Us Fallin’ in Love Again-

Usher

Best Power-Up Songs

Break Your Heart-Taio Cruz

Hot Mess-Cobra Starship

Getting’ Over You-David Guetta

Double Vision=3OH!3

One Step at a Time-Four Year

Strong

Power-Kanye West

I Like It-Enrique Iglesias

Girls and Boys in School-Neon

Trees

Hunted Down-Soundgarden

I Can Talk-Two Door Cinema

Club

Motivating Workout Songs

Stronger Than-Pete Yorn

King of Anything-Sara Bareilles

Impossible-Shontelle

Rockstar 101-Rihanna

Take My Breath Away-Michael

W. Smith

Waves of Change-Samantha

James

Sure Fire Winners-Adam Lam-

bert

Secrets-One Republic

Waka Waka (Shakira)

Forget You-Cee Lo Green

Best Yoga and Cool-Down Songs

Crimson-Morcheeba

Makyen Ghrir Allah-EarthRise

SoundSystem

Tango Square-Gotan Project

Oxygene, Part IV-Christian

Prommer

I Am-Christina Aguilera

Donde Esta-Si*Se

Chaos-Taylor Eigsti

There is XXXX (Within My

Heart)-You Say Party

God Willin’ & the Creek Don’t

Rise-Ray LaMontagne

They Don’t Want-Electric Wire

Hustle

http://www.fitnessmagazine.com/

workout/music/popular-playlists/100-

best-workout-songs/?page=11

Having a workout playlist helps keep

you motivated, which will help you

stick to your exercise routine. Fit-

ness magazine has

created some tips on how to build

the perfect workout playlist. Read

their tips below.

Skip the musical roulette.

Instead of setting your MP3 player

on shuffle, proactively build playlists

that provide the right energy all the

way through your workout.

Keep it fresh.

Pick one weekend a month to see

what’s new on the iTunes charts by

your favorite artists and in your

favorite genres so your playlist nev-

er goes stale.

Get in rhythm.

Studies have shown that listening to

music that syncs with your move-

ments provides a better workout

than exercising without tunes. See

how to match your groves to your

moves below.

160 beats per minute and up are

perfect for running and jumping

rope.

140-160 beats per minute are

perfect for jogging and spinning.

125-140 beats per minute are

perfect for power walking,

stair-climbing, and the elliptical.

105-125 beats per minute are

Rec Store—Rec Sports Coffee Mug

As the item of the month, the

coffee mug has a $2 coupon this

month.

Simply print the

coupon and bring it to the

Mathy Center front desk and

receive $2 off your coffee

mug purchase.

In the winter months, hot bever-

ages are the way to go. To help

aid you on the cold days, we pre-

sent the Rec Sports coffee mug.

The front of the coffee mug fea-

tures the Rec Sports logo with

the words “Viterbo University,

Department of Recreational

Sports”.

R E C S P O R T S R E V I E W

Rec Store Featured Item

Viterbo University Department of Recreational Sports

(608) 796-3120

January Coffee Mug

$2 OFF

Expiration Date: 1/31/13

The Rec Sports Sweatshirt

is $25 in the Rec Store

Learn how to

make your

playlist work

for you

during your

workouts!

P A G E 5 Wellness @ VU—Mental Health and You

Mental health refers to your over-

all psychological well-being. It

includes the way you feel about

yourself, the quality of your rela-

tionships with others, and your

ability to manage your feelings and

deal with difficulties.

A person who is mentally healthy

have:

A sense of contentment

The ability to deal with stress

and bounce back from adver-

sity

A sense of meaning and pur-

pose, in both their activities

and their relationships

Self-confidence and high self-

esteem

Physical health is also related to

mental health. Taking care of your

body is a powerful first step to-

wards mental health. When you

improve your physical health,

you’ll automatically experience

greater mental well-being. Exer-

cise releases endorphins

(powerful chemicals that energize

us or lift our mood).

Get a dose of sunlight everyday as

well. Sunlight can lift your mood,

so try to get at least 10 to 15

minutes of sun per day. Also, limit

alcohol and avoid cigarettes and

other drugs. These stimulants may

unnaturally make you feel good in

the short term, but have long-

term negative consequences.

Take care of yourself. It is im-

portant to pay attention to your

own needs and feelings. Taking

care of yourself includes pursuing

activities that naturally release

endorphins and contribute to

feeling good. Here are some ways

to do this:

Do things that positively

impact others.

Manage stress levels.

Limit unhealthy mental habits

like worrying.

Here are some tips and strategies

for taking care of yourself:

Appeal to your sense. Listen

to music that lifts your mood,

place flowers where you will

see and smell them.

Make leisure time a priority.

Do things for no other rea-

son than that it feels good to

do them.

Make time for contemplation

and appreciation.

Social interaction can help reduce

stress. Humans are social crea-

tures with an emotional need for

relationships and positive connec-

tions with others. The key is to

find a supportive relationship with

someone who is a “good listener”,

someone you can talk to regularly

and will listen to you.

Here are some tips for connecting

with others:

Get out from behind your TV

or computer screen.

Spend time daily, face-to-face,

with people you like. Make

spending time with people

you enjoy a

priority.

Volunteer.

Doing some-

thing that

helps others

has a benefi-

cial effect on

how you feel

about your-

self.

Be a joiner.

Join network-

ing, conserva-

tion, and spe-

cial interest

groups that

meet on a

regular basis.

Your mental health

has been and will

continue to be

formed by your experiences. Ge-

netic and biological factors can

also play a role, but can be

changed by life experiences.

Rick factors for your emotional

health could be:

Poor connection or attach-

ment to your primary care-

taker early in life.

Traumas or serious losses,

especially early in life.

Learned helplessness.

Illness, especially when it’s

chronic, disabling, or isolates

you from others.

Substance abuse. Alcohol or

drug abuse can make preex-

isting mental problems

worse.

Risk factors can be counteracted

with things like strong relation-

ships, a healthy lifestyle, and cop-

ing strategies for managing stress

and negative emotions.

http://www.helpguide.org/mental/

mental_emotional_health.htm

P A G E 5

Each month a

new wellness

theme is

highlighted, this

month is brain

health.

Read about

maintaining a

healthy brain by

adding “smart”

foods and

beverages to

your diet.

Source:

http://www.webmd.com/add-

adhd/slideshow-brain-foods-that

-help-you-concentrate

Mental Health Word Search

Major: Criminal Justice

Hometown: Hancock,

Wisconsin

Favorite aspect of the Mathy Center and Rec

Sports: Working with great staff and being surrounded by athletics.

Favorite aspect of

Viterbo: The great envi-ronment

Activities: Baseball, Bas-

ketball, Dodgeball, and Volleyball

Name: Christopher Dunn

Birth date: October 25, 1990

Years with the Depart-

ment: First Year

Favorite Food: Venison

Favorite Movies: The

Avengers, Battleship, Never Back Down

Occupations you wanted

to be when you were a kid: Mechanic

Dream Job: MLB pitcher

Finish the sentence: If I

were a millionaire, the

first thing I would do with

my money is… take care of

my family and then start my

own hunting show.

Rec-Y of the Month—Chris Dunn

WE’RE ON

THE WEB

www.viterbo.edu/RECSPORTS

Happy New Year! As we begin 2013, rec sports will

be bringing back the outdoor ice rink. We are

excited to introduce broomball as well as provide

another opportunity for the Viterbo community to

enjoy the outdoors during the winter months. Check

VU Today, Facebook, Twitter and the web for

updates on the ice rink.

The first week of classes is a great opportunity to

check out a group fitness class, sign up for a Rec

Pass or personal training. It is also a good time to

grab a group of friends to sign up for intramurals.

Thank you for taking the time to read the Rec

Sports Review. I hope the new year brings you

health and happiness.

Marci Kuhrt

Director, Recreational Sports

Director’s Corner

900 Viterbo Drive

La Crosse, WI 54601

Phone: 608-796-3121

Fax: 608-796-3122