tag:blogger.com,1999:blog-48902599960686772752024-02-20T10:08:40.151-06:00Staying on TRACWeekly fitness tips and techniques from the University of Illinois at Springfield.UIS Web Serviceshttp://www.blogger.com/profile/07738526312024102919noreply@blogger.comBlogger102125tag:blogger.com,1999:blog-4890259996068677275.post-21198137306786987062014-01-10T15:34:00.000-06:002014-01-10T15:53:27.144-06:00Setting SMART goals for 2014<object height="295" width="480"><param name="movie" value="//www.youtube.com/v/iYqLlyW2ty4?version=3&hl=en_US"></param>
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Goals related to weight loss, health, and fitness are some of the most commonly made and broken New Year's resolutions.<br />
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Anytime goals or resolutions are made, not just during the new year, making them SMART increases the chances of successfully completing those goals.<br />
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“By smart I don’t mean intelligent, though that is a part of the process. By smart I mean an acronym that stands for Specific, Measurable, Action-oriented, Realistic, and Time-stamped,” said Kristin Obert, UIS Rec Sports assistant director for fitness & wellness.<br />
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For this addition of Staying on TRAC, Rec Sports wants to help you make SMART goals happen by explaining how to create them.<br />
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<b>Specific: </b>Means giving detailed aspects to your goal. Saying “I want to lose weight, or I want to get healthier, or even fitter” isn’t specific, but is instead general. By asking a few questions you can make your goals more specific. Asking what you want to accomplish and when establishes a time frame. Asking where identifies a location. Asking why gives you a specific reason or benefit of the goal.<br />
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<b>Measurable</b>: Make sure your goal is measurable. Ask how much, how many, and determine how you will know your goal is accomplished.<br />
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<b>Action-Oriented:</b> Involves details of exactly how you will go about completing your goal.<br />
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<b>Realistic:</b> Make goals that are attainable and possible for you to accomplish. Saying that you are going to workout every single day, no excuses, is unrealistic. Things pop up and limit this from being possible. Knowing what is realistic to you is an important part of goal setting.<br />
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<b>Time-stamped: </b> This means setting a time limit for completing the goal. Just saying you want to lose weight or body fat percentage doesn’t set a deadline.<br />
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Setting fitness and health related resolutions for the New Year are great goals to have but make sure that you set SMART goals to avoid being one of the many who break their resolutions.
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-24256460377875216602013-11-05T12:01:00.002-06:002013-11-16T11:45:45.866-06:00Deskercise at work!<iframe width="480" height="295" src="//www.youtube.com/embed/A1TAi2JuAzM" frameborder="0" allowfullscreen></iframe>
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Some days making it to the gym just isn’t in the cards whether there’s not enough time or you just don’t want to brave the cold weather. University of Illinois Springfield Recreational Sports wants to give you the opportunity to workout without leaving your office or cubicle. With little to no equipment required, deskercise is the perfect opportunity to burn a few calories while you work.<br />
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<b>Exercises: </b><br />
<ol>
<li>Toe taps: tap toes & moving feet - fidgeting is shown to be correlated with lower weight </li>
<li>Ab vacuums: contract core and hold for 10-30 seconds before relaxing</li>
<li>Seated leg raises/alphabet leg raises: pulling knees in and out or spelling out the alphabet</li>
<li>Namaste arm contractions: pushing hands together by contracting the arm muscles</li>
<li>Shoulder circles: arms straight out make circles, switching directions every so often</li>
<li>Desk chair swivel: rotating side to side to work the oblique muscles</li>
<li>Desk chair pulls: keeping core tight, lift feet off the floor and pull body towards desk and the push back to start</li>
<li>Sitting on a physioball forces better posture and works the core </li>
</ol>
<b> Standing:</b><br />
<ol>
<li>Jog in place for 1 minute to give a postural to your body from sitting</li>
<li>Wall sits: lower body to where knees form a 90 degree angle and hold contraction</li>
<li>Chair squats: use the chair for support or do the squats without desk support</li>
<li>Ham curls holding chair: focus on pulling the heel towards the glutes</li>
<li>Desk dips: keeping arms close to sides, bend at the elbow then extend back to a straightened arm</li>
<li>Desk push-ups: drop chest towards desk and push back to extended position</li>
<li>Calf raises while on the phone: lift up on your toes and lower the heels back to the ground</li>
<li>Walk to converse with co-workers: take postural breaks from sitting as often as you can throughout the day</li>
<li>Take the stairs </li>
</ol>
These exercises may not be as demanding as taking your workout to the gym, but on those days where that gym-based session isn’t a possibility deskercise can leave you feeling accomplished and refreshed. Try out a few or all of these exercises the next time you’re at the desk, which may be right now. There is no excuse for inactivity with these simple exercises and Rec Sports hopes you utilize them for improved overall health.
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-71519195808270011712013-08-22T12:51:00.002-05:002013-08-22T15:49:55.759-05:00Tips for warm weather outdoor training<object height="295" width="480"><param name="movie" value="//www.youtube.com/v/2_mMCd_8cPY?hl=en_US&version=3"></param>
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As temperatures warm up, there are health risks involved without outdoor training in the heat and humidity.<br />
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<b>Some of the health risks include: </b><br />
<ul>
<li><b>Heat Cramps: </b>Severe & painful cramping of large skeletal muscles due to sodium losses associated with dehydration & increased sweat production.</li>
<li><b>Heat exhaustion: </b>Extreme fatigue, dizziness, nausea, vomiting, fainting, and a weak, rapid pulse are all symptoms caused by the Cardiovascular systems inability to work properly due to dehydration. Treatment includes resting with feet elevated in a cooler environment.</li>
<li><b>Heat Stroke: </b>Life-threatening risk that requires immediate medical attention. Signs & symptoms include: cessation of sweating (though sweat may remain on the body), body temperature greater than 104 F, confusion, disorientation or unconsciousness, and rapid pulse/breathing rate. </li>
</ul>
<b>Ways to prevent warm environment induced threatening conditions: </b><br />
<ul>
<li><b>Hydrate: </b>It is important to prevent dehydration especially when exercising in higher temperatures and humidity levels that come in increased temp here in the Midwest. Try to intake 16oz of water 30 minutes before beginning the activity and continue to hydrate every 15 minutes or so during the exercise bout if water is available. Be sure to consume plenty of water following the workout. Ice cold water is the best choice because it cools your body temperature from the inside out. </li>
<li><b>Wear sunscreen: </b>Because choosing to wear less clothing to decrease heat more of the body is exposed to the suns ultra violet radiation. Skin damage from the skin is imperative to avoid. Choose a sunscreen with a high SPF, nothing less than 30 and find a waterproof/sweat proof version. Many brands now have a sport version available.</li>
<li><b>Exercise during the cooler times of day</b> (morning or evening). Avoid exercise during the peak temperature times (10am-3pm) if possible. Also choosing trails that provide more shade is advantageous.</li>
<li><b>Wear loose fitting, light colored clothing.</b> If possible dry wick material is the best. Dark colors absorb the sunlight and thus create increased body temperature.</li>
<li>Lastly, & most importantly, <b>LISTEN TO YOUR BODY</b>. When you do not feel right it is because something is wrong. Be smart and stop exercising if you experience any of the symptoms associated with heat cramps, exhaustion, and stroke. It is better to take it easy on your workout and live to workout another day!</li>
</ul>
Get outside & enjoy the beautiful weather before winter comes & indoor fitness is more appealing. Just be smart & follow these fitness tips from the UIS Fitness & Wellness Team!
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-60307166896562809022013-04-05T15:37:00.001-05:002013-04-05T15:39:14.184-05:00Health benefits of Yoga<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/uQknt1nxUh0?hl=en_US&version=3"></param>
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There are many health benefits to yoga, an exercise that calms the mind through a combination of breathing and physical poses.<br />
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In this edition of Staying on TRAC, yoga instructor <b>Sheerine Bazargani</b> discusses yoga and shows us some moves. The three poses performed can help combat anger, anxiety and depression.<br />
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Learn more about yoga by attending one of Sheerine’s classes at TRAC. Classes are Mondays at 7 p.m. and Tuesdays and Thursdays at 9 p.m. during the Spring 2013 Semester. For a full list of other classes, check the <a href="http://www.uis.edu/recsports/programareas/groupExercise/FAGEsched2.html">group exercise schedule</a>.
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-75792583375773847512013-03-22T16:03:00.007-05:002013-03-22T16:04:27.427-05:00UIS Wellness Day 2013<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/yJsrvcdhRYQ?hl=en_US&version=3"></param>
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UIS Campus Health Services, in conjunction with UIS Rec Sports and Springfield Health Check, is hosting Wellness Day 2013 at TRAC on April 3 from 10 a.m. to 2 p.m.<br />
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The annual Wellness Day is hosted for the entire community, individuals of all ages are welcome, and there will be activities for children.<br />
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The goal of the Wellness Day is to provide free services and to increase awareness on health issues, which impact the well-being of our community.<br />
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The event offers each individual the opportunity to get their health numbers (bio-metrics), and to explore a range of options to live a healthier life.<br />
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Some of the providers and activities include nutrition education on portion control, gluten free ideas, spinal check, as well as blood typing and a blood drive.
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-43181839803879974192013-02-15T12:16:00.003-06:002013-02-15T12:17:22.386-06:00National Recreational Sports and Fitness Day is February 22!<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/ZHS5ZwAmrOY?version=3&hl=en_US"></param>
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UIS Recreational Sports is celebrating <b><a href="http://www.uis.edu/recsports/programareas/specialevents/NRSFD.html">NIRSA’s National Recreational Sports and Fitness Day</a></b> on Friday, February 22.<br />
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This day was established to focus on the positive benefits of recreational sports, fitness activities, and wellness programs to Americans of all ages. It also represents the founding day of the NIRSA.<br />
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Throughout the day at TRAC, Recreational Sports will have several different events attendees to compete in. Some of the activities include Wii fit games, a 3v3 basketball tournament, and a weight lifting competition. Events are FREE to all UIS students and employees!<br />
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All participants will receive a Rec Sports ‘Live Well’ wristband and automatically be entered into a drawing for prizes.<br />
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To see the full schedule of activities go to UIS Rec Sports, <a href="http://www.uis.edu/recsports/programareas/specialevents/NRSFD.html">special events page</a>.<br />
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All faculty and staff are free to use TRAC on Friday, February 22.
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-45275266200460129392013-01-17T15:05:00.000-06:002013-01-17T15:05:21.048-06:00Spring Semester 2013 Preview<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/QuL_34BkiBw?hl=en_US&version=3"></param>
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Now that you’re back on campus, <b>UIS Rec Sports</b> has many exciting events coming up. TRAC hours of operation are Monday through Friday 6 a.m. – 11 p.m. and Saturday and Sunday Noon to 11 p.m.<br />
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“This spring we have a jam-packed schedule full of new events and group exercises created to help you get the most out of your spring semester,” said <b>Caley Fisher</b>, UIS Rec Sports graduate assistant.<br />
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The <a href="http://www.uis.edu/recsports/programareas/groupExercise/FAGEsched2.html">new group exercise schedule</a> features three new classes and several new instructors. Classes added this semester include Body Conditioning, Dance of Broadway, and Barre Technique.<br />
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Don’t forget about the <a href="http://www.uis.edu/recsports/programareas/outdoor/20112012Trips.html">Outdoor Adventures Series</a>, which starts with a Ski/Snowboard trip to Wisconsin on February 8-10. Learn how to sign up and about other planned trips on the <a href="http://www.uis.edu/recsports/programareas/outdoor/index.html">Rec Sports website</a>.<br />
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On Friday, February 22 Rec Sports will be hosting the annual National Recreational Sports and Fitness day. The day will focus on the positive benefits of fitness activities and wellness programs for everyone on campus. Throughout that day at TRAC, there will be a variety of events.<br />
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<a href="http://www.uis.edu/recsports/programareas/intramurals/documents/Spring2013WackyWednesdayFlyer.pdf">Wacky Wednesdays</a> and <a href="http://www.uis.edu/recsports/programareas/intramurals/documents/Spring2013FundamentalFriday.pdf">Fundamental Fridays</a> are back and happening weekly throughout the spring semester.<br />
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The <a href="http://www.uis.edu/recsports/programareas/wellness/UniversityFitnessChallenge.html">University Fitness Challenge</a> is still underway and it is not too late to join. If you haven't heard about it, this program is designed to promote living a healthier lifestyle. Participants who sign up for the program will choose a shirt from another university and exercise the actual mileage it would take to travel from UIS to their chosen college or university.
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-29523732097643938922012-12-13T15:41:00.000-06:002012-12-13T16:21:35.607-06:00Finals Stress Relief<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/Aoyz_b_934g?version=3&hl=en_US"></param>
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Finals week can be a very busy time of the year for college students as they work to complete assignments and final exams, however you can manage your stress.<br />
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Sheerine Bazargani, a UIS Recreational Sports group exercise instructor, recommends taking time to balance all of the things going on in your life. In the Staying on TRAC video above, Bazargani describes some simple breathing exercises that help reduce stress.<br />
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<span style="font-size: large;"><b>Rec Sports Finals Week Events:</b></span><br />
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<b>Monday, December 17</b><br />
- Open Gym Basketball & Volleyball from 4-6 p.m.<br />
- 1/2 off Smoothies from 4-6 p.m.<br />
- Aromatherapy/Guided Meditation from 7-7:50 p.m. in the Multipurpose Room<br />
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<b>Tuesday, December 18</b><br />
- Stress Buster Presentation from 7-8 p.m. in the Housing Commons. Free snacks will be provided!
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-37474026147333465002012-12-10T14:38:00.004-06:002012-12-10T14:39:05.220-06:00Staying on TRAC - Shane Blooper Reel<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/_QA-vxtKOm8?version=3&hl=en_US"></param>
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Have you ever wondered what happens behind the scenes during Staying on TRAC video shoots? Check out this blooper reel of outtakes featuring the one and only University of Illinois Springfield Recreational Sports graduate assistant <b>Shane Stephens</b>.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-70393966921445570982012-11-15T13:13:00.003-06:002012-11-15T13:14:32.768-06:00Holiday Abs Workout<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/Qr5CYqwT0EA?version=3&hl=en_US"></param>
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In preparation for Thanksgiving, UIS Recreational Sports has developed a six-step ab workout designed to work your entire core.<br />
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For all of the steps listed below, follow the recommended time or number of repetitions. For a full workout, it is recommended you repeat all of the steps three times. Watch the video above for details on how to perform the steps.<br />
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Step #1: Standard Plank – Hold for 30 seconds<br />
Step #2: Reverse Crunch - 8-10 repetitions<br />
Step #3: Windshield Wipers - 8-10 repetitions<br />
Step #4: Superman Roles - 8-10 repetitions<br />
Step #5: Bicycle Crunches - 8-10 repetitions<br />
Step #6: Pike Roll-Ups - 8-10 repetitions<br />
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You can also work on your abs while sitting at your desk. Practicing good posture can help improve the look of your abs.
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-51475632624161799332012-09-24T14:39:00.000-05:002012-09-24T14:58:47.876-05:00New fall classes and features at TRAC<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/LCrWsBpxtVw?version=3&hl=en_US"></param>
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Starting Monday, September 24 there will be a few changes to the <a href="http://www.uis.edu/recsports/programareas/groupExercise/index.html">group exercise schedule</a>. Recreational Sports is introducing a new class called “Lower Body Blast”, which will be taught by instructor <b>Danielle Cherry</b> from 5 to 5:50 p.m. on Tuesdays.<br />
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“The lower body class is focusing strictly on butt, hamstrings, and legs,” said Cherry. “It’s just an overall lower body toning class.”<br />
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Cherry, who is new to TRAC, will also be teaching Bootcamp and Absolute Abs classes during the fall semester.<br />
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<b>Also at TRAC: </b><br />
<ul>
<li>The “Juice” Bar at TRAC is also now open! It features a full menu of coffee, yogurt, smoothies, Muscle Milk, Sun Chips, and Special K bars. </li>
<li>Registration for the <a href="http://www.uis.edu/recsports/programareas/specialevents/Homecoming5K.html">Homecoming 5K Walk/Run</a> on Saturday, Oct. 6 at 9 a.m. is underway. Print the registration form online and drop it off at TRAC. </li>
<li>There are several <a href="http://www.uis.edu/recsports/programareas/outdoor/index.html">Outdoor Adventure trips</a> coming up, including a Kayak/Canoe trip to the Missouri Ozarks in November and several rock climbing trips. </li>
</ul>
For more information, contact Rec Sports 217/206-7103.
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-79966496388137385612012-08-21T14:18:00.001-05:002012-08-21T14:21:13.380-05:00Fall 2012 Preview<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/Aa4Hk9OERW4?version=3&hl=en_US"></param>
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<b> </b><br />
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<b>UIS Recreational Sports</b> has a busy Fall Semester 2012 full of great group exercise classes, intramural and club sport opportunities, and other fun activities.
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If you’re coming to TRAC to work out remember to bring your icard and a separate pair of clean non-marking tennis shoes. Fall hours are Monday-Thursday 6 a.m. to 11 p.m., Friday 6 a.m. to 8 p.m., Saturday Noon to 8 p.m., and Sunday Noon to 11 p.m. Additionally, Rec Sports has a variety of equipment, which is available for students to check out.
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The <a href="http://www.uis.edu/recsports/programareas/groupExercise/FAGEsched2.html">group exercise schedule</a> features Bootcamp, Zumba®, Yogalates, Kettlebells, Group Cycling, Dance Fit, Absolute Abs, Cardio Kick, and Yoga. Rec Sports is also planning a University Fitness Challenge where you set a goal to win prizes.
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There is a <a href="http://www.imleagues.com/uis/">full schedule</a> of intramural and club sport opportunities available during the fall semester. Outdoor sports, team, and individual intramural opportunities are available. For a full list of intramural activities and to sign up, visit <a href="http://www.imleagues.com/uis/">www.imleagues.com/uis/</a>.
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Activities planned for the fall semester include <a href="http://www.uis.edu/recsports/programareas/specialevents/WackyWednesday.html">Wacky Wednesdays</a> on the quad, a variety of <a href="http://www.uis.edu/recsports/programareas/outdoor/index.html">Outdoor Adventure trips</a>, and the annual <a href="http://www.uis.edu/recsports/programareas/specialevents/Homecoming5K.html">Homecoming 5K Walk/Run</a>.
Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-91716782399397793372012-06-15T13:17:00.003-05:002012-06-15T13:17:55.698-05:00What are you doing this summer?<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/oYPg57jNfvY?version=3&hl=en_US">
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<b>Trent Tangen</b>, UIS Recreational Sports assistant director for fitness and wellness, hit campus to find out what students have planned for the summer. He asked about work, summer vacations, and wellness activities.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-8454708685684591612012-05-18T10:35:00.000-05:002012-05-18T10:41:03.247-05:00Outdoor recreational facilities tour<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/AN0ZOwdm12M?version=3&hl=en_US">
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<b> </b><br />
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<b>UIS Recreational Sports</b> wants you to have fun in the sun this summer! The department maintains a variety of outdoor recreational facilities on campus, which are open to students and members.<br />
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Additionally, the department has all the equipment you will need, such as basketballs, footballs, volleyballs, soccer balls, and horseshoes along with other items available for use.<br />
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“All you have to do is bring your iCard to TRAC and check out the equipment. It is free of charge,” said <b>Matt Panich</b>, Rec Sports assistant director of facilities and membership services. “You can also reserve facilities if you have an opportunity to come out and use them with a number of other people.”<br />
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Highlighted Outdoor Facilities:<br />
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<a href="http://www.uis.edu/recsports/facilities/southfields.html">South Fields</a><br />
<ul>
<li>Located just south of The Recreation and Athletic Center (TRAC)</li>
<li>Great for soccer, cricket, and other field sports </li>
</ul>
<a href="http://www.uis.edu/recsports/facilities/recpark.html">Rec Park</a><br />
<ul>
<li>Located north of Pennyroyal Court</li>
<li>Features a sand volleyball court, basketball court, & softball field</li>
<li>A great location for flag football or soccer </li>
</ul>
<a href="http://www.uis.edu/recsports/facilities/discgolf.html">Disc Golf Course</a><br />
<ul>
<li>A total of 9 holes located across campus</li>
<li>The first hole starts near Lincoln Residence Hall </li>
</ul>
Complete list of outdoor facilities: <a href="http://www.uis.edu/recsports/facilities/">www.uis.edu/recsports/facilities/</a><br />
<ul>
</ul>Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-51243835359519742202012-04-17T14:55:00.001-05:002012-04-17T15:16:02.238-05:00The importance of sleep<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/_MfFyrqvfB4?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/_MfFyrqvfB4?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br />We all know that we need sleep, yet we cannot seem to get enough. Did you know not getting enough sleep could be bad for your health?<br /><br />Sleep helps control your appetite, keeps you alert and focused, helps you have an energized workout, leads to optimal emotional and social functioning, and helps with muscle and brain repair.<br /><br />“Sleep is incredibly important to having a productive and energized day,” said <span style="font-weight: bold;">Shane Stephens</span>, UIS Rec Sports graduate assistant. “If you don’t get enough sleep at night you may be a little crabby and short with people the next day.”<br /><br />When you sleep at night your brain releases growth hormones between 2 p.m. and 6 p.m. If you are not sleeping during that time your body cannot release those hormones and repair itself.<br /><br />“If you’re up at 3 a.m. studying or writing a paper, cramming, talking to your friends, whatever it might be if you’re not sleeping during that time you’re not releasing those growth hormones,” said Stephens.<br /><br />Sleep is also important for helping to control two hormones. Leptin signals to your stomach that you are full and Ghrelin stimulates your appetite.<br /><br />“When you don’t get enough sleep at night it drives your Leptin levels down, which means you don’t feel as full after eating a meal and increases your Ghrelin levels creating a desire to eat,” said Stephens.<br /><br />It is recommended that the average person sleep 7 to 9 hours every night, however you can also bank hours towards sleep. For example, if you only get 6 hours of sleep overnight, but take a nap later it will count towards your overall total.<br /><br />In order to get a good night sleep you should develop a routine, prepare your room for sleep by making it dark and cool, and turn off an unplug all your electronics. It is also important that you do not go to bed hungry or full, get regular physical activity, manage your stress levels, and limit naps and caffeine.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-80610376675346614002012-03-27T10:29:00.002-05:002012-03-27T10:34:34.176-05:00Health Awareness Day<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/KssKBFI8Ek4?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/KssKBFI8Ek4?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br />As part of <span style="font-weight: bold;">National Public Health Week</span>, UIS Recreational Sports has partnered with Campus Health Services to offer <span style="font-weight: bold;">“Health Awareness Day”</span>. Over 40 vendors will offer a variety of health screenings and information on April 4, 2012 from 10 a.m. to 2 p.m. at The Recreation and Athletic Center (TRAC).<br /><br />Highlights of the event include a blood drive by the Central Illinois Community Blood Center, bone density and cholesterol testing, on site nutrition counseling, and body fat and BMI testing. Participants will also be able to get their blood pressure checked, height and weight measured, and much more.<br /><br />Starting at 10 a.m., Recreational Sports will offer a variety of group exercise class demonstrations. Instructors will demo Yoga, Will Power & Grace, Group Cycling, and Interval Cross Training among others classes.<br /><br /><span style="font-weight: bold;">Kara McElwrath</span> from UIS Information Technology Services will talk about “Health Related Apps” for your phone from Noon to 1 p.m. You can bring your own device to the session or simply come and learn more about what is available.<br /><br />“There will be researched-based apps that we promote that allow you to look up a particular symptom or maybe a strategy you’re looking to try,” said McElwrath. “There will be apps that keep track of different body metrics, such as calorie counting.”<br /><br />McElwrath will also showcase apps that use your phone’s GPS to track how many miles you have ran or walked. The majority of the apps will be free, but some range in price from $0.99 to $1.99.<br /><br />“Health Awareness Day” is co-sponsored by the UIS Masters in Public Health Student Association, UIS Recreational Sports, and Springfield Health Check.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-58035064435662670442012-03-08T16:42:00.002-06:002012-03-09T09:32:35.065-06:00Gluten Intolerance Awareness<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/7FBiacezPkE?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/7FBiacezPkE?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br />We all know that eating a nutritious diet is very important; it helps your body to function as it normally should, helps with muscle repair, and gives you energy.<br /><br />While those with <span style="font-weight: bold;">Gluten Intolerance</span> often eat a nutritious diet, their bodies are not able to absorb all of the nutrients. Gluten is a protein found specifically in wheat, barley, and rye.<br /><br />“When this happens you’re not getting all of the vitamins and minerals you’re putting into your mouth. They might not actually be absorbed into your bodies systems,” said <span style="font-weight: bold;">Trent Tangen</span>, Rec Sports assistant director for fitness and wellness.<br /><br />This can lead to vitamin, mineral, and other macronutrient deficiencies. Regardless of weight, in many cases this could lead a person to become malnourished.<br /><br />Junior Political Science and Legal Studies major <span style="font-weight: bold;">Alex Kinzinger </span>was diagnosed with <span style="font-weight: bold;">c</span><span style="font-weight: bold;">eliac disease</span> last year. It is an autoimmune disease that prevents the body from processing gluten, therefore you do not absorb all of the nutrients your body needs.<br /><br />“Awhile ago I started feeling really tired and fatigued all of the time, even though I got a full night of sleep,” said Kinzinger. “I went to the doctor and had some blood work done and they found out I was anemic, I had an iron deficiency, which was caused by having celiac disease.”<br /><br />Now to remain as healthy as possible, Kinzinger does not eat any products with gluten in them, such as wheat, pasta, cookies, bread, or anything that contains flour. The good news is you can find a lot of products in stores that are gluten free.<br /><br />A lot of people in the United States have gluten intolerance, but do not know it. Complications from gluten intolerance include fatigue, depression, headaches, anxiety, and other long-term health problems. If you are experiencing any of these problems you should talk to your doctor, especially before starting a gluten free diet.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-49848401680174211362012-02-10T15:40:00.000-06:002012-02-10T15:42:00.403-06:00Swing dance classes help maintain a physically active lifestyle<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/sDo4o3ioD64?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/sDo4o3ioD64?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br />UIS Recreational Sports wants you to move to the groove! New swing dance classes taught by guest instructors Gene and Sharon Weiser will start on Tuesday, February 21 at 6 p.m. at TRAC.<br /><br />“It’s important to maintain a physically active lifestyle,” said <span style="font-weight: bold;">Trent Tangen</span>, Rec Sports assistant director for fitness and wellness. “That’s just getting up out of the chair and doing something fun to keep yourself active.”<br /><br />Swing dancing combines fun with exercise offering a beginner-level class that is taught in a lead and follow partner dance style. The classes will focus on east coast swing, also known as <span style="font-style: italic;">The Jitterbug</span>. Participants will dance to fast music including rock n’ roll, 60s-90s hits, and current pop songs.<br /><br />“The classes are meant to be very casual and very fun,” said Tangen. “You can come in your street clothes, but we’re going to ask everyone per TRAC policies bring a separate pair of shoes, just so we can keep the floors and equipment clean.”<br /><br />The swing dance lessons are open to all UIS students, faculty and staff. Dancers are required to sign up with a partner of any sex. The cost is $10 for student rec members, $15 for non-student rec members and $20 for non-rec members.<br /><br />For more information, email Trent Tangen at <a href="mailto:ttang20@uis.edu">ttang20@uis.edu</a>.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-40246135782034737212012-01-10T16:40:00.010-06:002012-01-11T09:12:00.762-06:00New class offered for spring 2012<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/NjG5xq1u1bw?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/NjG5xq1u1bw?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br />UIS Recreational Sports has changed its group exercise schedule for the spring semester of 2012 and added a new and exciting class to the lineup.<br /><br />Group Exercise Instructor <span style="font-weight: bold;">Bethany Tschaepe</span> will be offering a barefoot cardiofusion workout class known as <span style="font-weight: bold;">willPower & grace®</span>. The class is being offered Wednesdays from 8 to 8:50 p.m.<br /><br />“It’s an experience you have to have first hand. It has the benefits of a cardio sculpt class, so prepare to be sweaty and to do a lot of work,” said Tschaepe. “It has the intensity of a boot camp, so get ready to really work.”<br /><br />The workout builds in the self-awareness of a yoga practice with the discipline of Pilates, which helps to create a well-balanced workout. The class starts with a foot warm-up, next comes a full-body warm-up, strength and flexibility exercises, along with a variety of drills.<br /><br />Don’t worry about showing off your footwear in this class! Tschaepe says the class is strictly “no shoes, no socks allowed.”<br /><br />“The reason we do that is that we want you to see your feet,” said Tschaepe. We walk around day-to-day with our feet in these little boxes, which protect our feet. It kind of makes them weaker.”<br /><br />The workout helps to build strength back and helps participants get back in touch with their own feet.<br /><br />Tschaepe will also be teaching yoga classes during the spring semester. For more information and a complete list of classes, visit the <a href="http://www.uis.edu/recsports/programareas/groupExercise/index.html">group exercise page</a>.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-52612880786753357022011-12-05T16:14:00.003-06:002011-12-05T16:15:52.244-06:00Handling stress and learning relaxation<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/fNaXQtE4w8A?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/fNaXQtE4w8A?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br />Finals week is almost here and the holidays are next! The combination of the two can lead to stress, but there are ways you can avoid problems.<br /><br />Some stress is good, but too much stress can cause health problems. Increased stress can lead to increased anxiety & frustration, depression, headaches, sleeping problems, heartburn, difficulty concentrating, reduced work efficiency & production, and changes in eating habits.<br /><br />You’ve probably heard of the most common ways of relieving stress, such as taking a walk or taking deep breaths, but there are other things you can do.<br /><br />You can learn some new tips to reduce stress during <span style="font-weight: bold;">Rec Sports’ “Relaxation Expo”</span> on Monday, December 12, from 3 to 5 p.m. in the TRAC Atrium. The expo is designed to help students, faculty and staff reduce finals stress through relaxation.<br /><br />Participants will be exposed to pet therapy, aromatherapy, art therapy, and have a chance to sample relaxing teas. Instructors will also be demonstrating Yoga, Qi Gong, and Guided Relaxation in a 10-minute format.<br /><br />“Like anything else you have to practice, practice makes perfect so if you are learning these de-stressing activities in a non-stressful situation you can better utilize them when you are stressed out,” said <span style="font-weight: bold;">Shane Stephens</span>, Rec Sports graduate assistant.<br /><br />For more information on the “Relaxation Expo”, contact Rec Sports at 217/206-7103 or email <a href="mailto:recsports@uis.edu">recsports@uis.edu</a>.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-4452294241568701772011-11-14T14:49:00.001-06:002011-11-14T14:51:22.003-06:00Cycle and watch “The Biggest Loser”<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/-iNhlDSbJHk?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/-iNhlDSbJHk?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br />How would you like to get a workout, while watching television? <span style="font-weight: bold;">UIS Recreational Sports</span> is starting a new class on Tuesday nights were participants cycle and watch the second half of the NBC reality show <span style="font-weight: bold;">“The Biggest Loser”</span> starting at 8 p.m.<br /><br />“This class is great because it kills three birds with one stone. You get to hang out with your friends, watch your favorite TV show, and work out at the exact same time,” said <span style="font-weight: bold;">Renee Johnson</span>, a Rec Sports group exercise instructor.<br /><br />The class is a cardio based cycling class, but lower intensity in the fat burning heart rate zone. The class is perfect for those who want a fun workout at a slower pace.<br /><br />“One of the biggest reasons we’re adding this class is to emphasize that exercising can be fun and social,” said Johnson. “Everybody should come out and take advantage of this great opportunity.”<br /><br />“The Biggest Loser” will be used to help participants gain motivation throughout the class and teach healthy eating and lifestyle choices. Instructors plan to use the commercial breaks to mix up the workout.<br /><br />“We could stand or do sprints during the commercials or maybe even play games with it like when the participants are eating we can increase our resistance or try to go as fast as we can for 30 seconds and mix up the workout a little bit,” said Johnson.<br /><br />The new class starts on Tuesday, November 15 and is part of a revised fall schedule of group exercise classes being offered at TRAC. For a full list of classes and updated schedule visit <a href="http://www.uis.edu/recsports/programareas/groupExercise/FAGEsched2.html">www.uis.edu/recsports/programareas/groupExercise/FAGEsched2.html</a>.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-21697201295646859912011-10-26T14:55:00.005-05:002011-10-26T15:09:57.899-05:00October is Breast Cancer Awareness Month<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/6G92gXmebdc?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/6G92gXmebdc?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br />Did you know that October is <span style="font-weight: bold;">Breast Cancer Awareness Month</span>? Each year, approximately 1 in 8 women will be diagnosed with breast cancer in the United States. The risk is less for men at 1 in 1,000.<br /><br />“We want to take the most precaution we can to decrease our risk and maintain healthy, active lifestyles to combat breast cancer,” said <span style="font-weight: bold;">Shane Stephens</span>, Rec Sports graduate assistant.<br /><br />Breast cancer is caused by a variety of genetic, environmental, and lifestyle factors. Leading a healthy and active lifestyle with a diet full of fruits, vegetables, and low fat foods can reduce your risk of breast cancer. Also avoid tobacco and alcohol use, as they’ve been linked to increase risk of breast cancer. Finally, conduct breast self exams on a monthly basis.<br /><br /><a style="font-weight: bold;" href="http://www.uis.edu/healthservices/">Campus Health Service</a> has breast cancer resources available to students and will have an awareness table with prizes at the Late Night event on Oct. 28.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-91874596927248519552011-10-06T15:46:00.004-05:002011-10-06T17:47:52.649-05:00October is Mental Health Awareness Month<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/_0C-DWCg_34?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/_0C-DWCg_34?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br /><a href="http://www.uis.edu/recsports/"><span style="font-weight: bold;">UIS Rec Sports</span></a>, the<span style="font-weight: bold;"> <a href="http://www.uis.edu/counselingcenter/">Counseling Center</a></span> and the <a href="http://www.uis.edu/disabilityservices/"><span style="font-weight: bold;">Office of Disability Services</span></a> are teaming up to educate students during <span style="font-weight: bold;">Mental Health Awareness Month</span>. The offices are highlighting problems, which often affect students, such as test anxiety and depression.<br /><br />“We are whole beings with our minds, bodies and spirits in interdependence,” said <span style="font-weight: bold;">Sheerine Bazargani</span>, Disability Services graduate assistant. “The way we think has an affect on our health as much as the foods we eat on our mood.”<br /><br />Mental health is defined as how we think, feel and act as we cope with life. It also helps to determine how we handle stress, relate to others and make choices.<br /><br />“Like physical health, mental health is important at every stage of life from childhood to adolescence and into adulthood,” said <span style="font-weight: bold;">Ashley Soliday</span>, Counseling Center graduate assistant.<br /><br />The Counseling Center offers help for those with depression, substance abuse, anxiety, stress, self-esteem or other mental health issues. The Office of Disability Services provides note-taking services, testing accommodations, sign language instructors and other services to students with disabilities. REC Sports offers ways to stay physical active, which are also good for the mind.<br /><br />“Being physically active releases endorphins and improves your mood,” said <span style="font-weight: bold;">Shane Stephens</span>, REC sports graduate assistant. “It also helps you feel better about yourself, which is an important part of mental health.”<br /><br />A <span style="font-weight: bold;">Mental Health and Disability Awareness Event</span> will be taking place on the PAC Concourse on Monday, Oct. 10 from 11 a.m. to 2 p.m. Students are encouraged to participate and learn about services offered.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-88815988990206921362011-09-22T13:14:00.004-05:002011-09-22T13:48:11.913-05:00Sign up for Homecoming 5K Walk/Run 2011<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/UQhFmhohEkg?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/UQhFmhohEkg?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br />Members of the Springfield community, UIS students, faculty and staff are invited to take part in the annual UIS Homecoming 5K Walk/Run on Sat., Oct. 15, 2011.<br /><br />The race will start at 9 a.m. outside of <span style="font-weight: bold;">Kiwanis Stadium</span> and take an out and back route along University Drive (the ring road), ending at <span style="font-weight: bold;">The Recreation and Athletic Center</span> (TRAC). UIS Police and volunteers will assist with traffic control.<br /><br />Awards will be given to the top male and female finishers in the categories of youth (17 and under), UIS student, UIS employee and community member. Organizers hope you’ll sign up for the race and bring your biggest fans to cheer you on!<br /><br />“We have tons of great spots (to watch),” said <span style="font-weight: bold;">Trent Tangen</span>, UIS Recreational Sports Assistant Director of Fitness and Wellness.<br /><br />The cost to sign up is $20 for Rec Sports members and $25 for non-members before race day. Registration on the day of the race will cost $30.<br /><br />Participants must pick up their race packets at TRAC on either Fri., Oct. 14 between 4 and 8 p.m. or on Sat., Oct. 15 between 6:30 and 8 a.m.<br /><br />A post-race raffle featuring prizes from local sponsors will follow the event. For more information call the Rec Sports at 217/206-7103.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0tag:blogger.com,1999:blog-4890259996068677275.post-60588792309092816732011-09-15T15:20:00.013-05:002011-09-15T16:45:04.809-05:00New Outdoor Adventures program<object height="295" width="480"><param name="movie" value="http://www.youtube.com/v/1owbew50L0g?version=3&hl=en_US"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/1owbew50L0g?version=3&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="295" width="480"></embed></object><br /><br /><span style="font-weight: bold;">UIS Recreational Sports</span> is excited to announce the launch of a new <a href="http://www.uis.edu/recsports/programareas/outdoor/index.html"><span style="font-weight: bold;">Outdoor Adventures program</span></a>. Several off-campus kayak/canoe trips, a ski trip and skydiving adventure are planned for the fall and spring semesters of 2011.<br /><br />“Some of the benefits are just getting outside and enjoying the outdoors, getting away from campus, meeting new people, and learning new skills,” said <span style="font-weight: bold;">Trent Tangen</span>, Assistant Director, Fitness & Wellness for Rec Sports.<br /><br />The Outdoor Adventures program is committed to providing enjoyable, challenging, meaningful and educational experiences that will allow individuals and groups to learn the skills necessary for survival and safety in the outdoors as well as develop an appreciation for the environment.<br /><br />Trips planned for Fall Semester 2011 include kayak/canoe adventures at Sugar Creek on Oct. 1, the Sangamon River on Oct. 22, and the Missouri Ozarks Nov. 18-20. A ski trip to Granite Peaks, Wisconsin is planned for Feb. 17-19, during the Spring Semester. If jumping out of a plane is your thing, a skydiving adventure is planned on May 5. For a full list of events visit the <a href="http://www.uis.edu/recsports/programareas/outdoor/20112012Trips.html">Outdoor Adventures page</a>.<br /><br />All Outdoor Adventures trips will be led by an experienced trip leader and will be open to students, faculty, staff, as well as, their friends and family. Friends and family are required to have a current student, faculty, or staff member present when registering for a trip and during the trip. No equipment or experience is required, just an open mind and willingness to have fun.<br /><br />As there is limited seating on each trip, seating is on a first come – first served basis. In order to reserve your seat on the trip you must provide all of the following: a completed trip registration form, a completed liability release form, provide a copy of your insurance card, and proper payment. All of these items must be brought to the Rec Sports office (REC 1008) to register for a trip. If any one item is missing (i.e. you forget your insurance card) your seat cannot be reserved.<br /><br />All Outdoor Adventures trips are 100% tobacco and alcohol free.Blake Woodhttp://www.blogger.com/profile/01778744201471231104noreply@blogger.com0