Author: Ethan Carter

Diary of a Fit Patriot: At the Barre

By: Alison M. Hall

Do you spend time at the JC, AFC, or RAC? You can participate in Mason Recreation’s Barre classes at any of these three locations. But what is Barre?

Rachel Gill, Barre instructor at the AFC, describes the class as “an exciting and new program that strengthens, tones, and improves balance and flexibility through ballet inspired moves.” She explains that Barre is unique to other strength classes because “instead of only targeting the large main muscle groups, it focuses on the smaller stabilizing muscles that are necessary for increased performance and injury prevention. Barre is perfect for anyone ready to mix up their workout, find balance and control, and have a lot of fun doing so.”

Some Barre classes actually use a ballet barre on the wall, while others are taught without the physical barre there. Patty Jarrett, Mason Recreation Group Fitness Coordinator, explains that classes without the barre “are the same leg and arm movements but done lying on the floor, with props, and/or have added Pilates and yoga movements. They are challenging to both men and women and NO dance experience is required.” Whether your class uses the barre or not, Patty says “the classes incorporate many muscle groups that are not used regularly in daily living or even in the gym period. Barre is also very challenging to the core muscles and help to balance the body.”

This semester, Mason Recreation is offering Barre classes at the following times:

Class	Day & Time	Location
Barre Works	Mondays, 6:30-7:25pm	AFC
Pilates/Barre Fusion (co-sponsored by the Center for the Advancement of Well-Being)	Tuesdays, 12:00 -1:00pm	JC Dance Studio
Barre None	Wednesdays, 6:30-7:30pm	RAC

All Barre classes are Green Access, which are free to full-time students and Mason Recreation members. The Pilates/Barre Fusion class at the JC is free and open to the entire Mason community. For more information about Barre and all of our fitness classes, visit recreation.gmu.edu/fitness.

Diary of a Fit Patriot: A Journey Into Running a Marathon

By: Alison M. Hall, MS, CPT

High School Me could not run. In gym class we had to “jog the straights and walk the curves” of the track, and I struggled to do that. I was active, I played a few recreational sports, but I couldn’t imagine running just for the sake of running. I felt that way for a long time. I even tried multiple times to go for a run, but I never lasted long. Of course it didn’t help that I had no idea what I was doing, had the wrong shoes, and no plan.

One day it all changed. I still had no plan and still had the wrong shoes, but I ran and didn’t hate it. I went out again and didn’t hate it again. I kept at it and made it a little farther each time. I decided I wanted to run the Race for the Cure, so I worked my way up to running 3.1 miles. I finished my first 5K feeling great about myself. I was a runner! I continued to run relatively short distances and ran the Race for the Cure again. My friend saw me running, and she asked if I wanted to run the Army Ten Miler with her. “Um, no!” was my first response. She kept at me, and finally she convinced me to register. We still hadn’t discovered the magic of a training plan or proper running shoes—we just gradually increased how long we ran. When race day came, we decided we would not take walk breaks other than for water stations. We met our goal and sprinted to the finish line. On the way home, we said things like “I couldn’t have done it without your motivation” and “maybe, just maybe I could do a half marathon but never a marathon.”

Fast forward two years to the start line of the Marine Corps Marathon. Yep, that’s me, about to run my first marathon. After that Army Ten Miler race, I kept on running, and I joined two different running groups. It turns out marathon running is contagious. Someone starts talking about marathons on a run, and thoughts go to “could I really do that?” Yes. If you are physically able, have a doctor’s clearance, and can put the time in to train properly, you really can do that. I researched training plans, found a good novice one, and went for it. I finished my first marathon and went on to run four more. Since my last marathon I’ve run 20 shorter distance races, but next year, as long as I can keep injury free, I’m going to finish marathon number six.

As for my friend, it took her a little longer to get bit by the marathon bug, but she joined me in marathon number 5, and she’s run a few on her own since. How did I get her to finally give in? I agreed to do an IronMan 70.3 (half iron distance) triathlon with her. I’ll write about that crazy adventure later this month!

If you want to start running, there are many great plans out there. Couch To 5K is one of the most popular. It is a 9-week program that starts you with a mix of running and walking and gets you to running the full 5K (3.1 miles). Once you’re hooked, if running a marathon appeals to you, go for it. Seriously, you can do it!

Diary of a Happy Yogi: Ten Things Your New Yoga Teacher Probably Wants To Tell You But Can’t

By: Ashley Whimpey

Your teacher is nervous to meet you too. Getting a new yoga teacher can be exciting, or it can be so anxiety invoking it seems like even a good class won’t even ease the feelings. Your least favorite poses could be all strung together, you could stop being able to hear the instructions and get lost, or the playlist could fail to please your eardrums. As a frequent “new yoga teacher” myself, I ask you to consider the instructor’s side. They don’t yet know your level or wanted areas of focus. They want to make a good impression so that you continue on any yoga journey (not just with them). They have thoughts like: “what if they don’t like me? What if they give up on this wonderful thing I love after today because of me?” They are about to spend an hour or more giving as much as they can to try and balance between auditory, kinesthetic, and visual learners—constantly under the student observation. When both sides lower their guard, the energy in the class flourishes.

They do want you to fall…just a little. No teacher wants you to fail, but they do want to see you try. Often falling means you’ve just pushed the former limit of your growth. A faceplant in crow is another step toward knowing the balancing point.

It’s cool to roll out next to someone. Especially in a smaller class, it can be really awkward for a teacher when the students all spread to opposite corners. It’s easier to pace and check on a class that is moving more as a unit than individual parts. You don’t have to ask them to dinner or to spot you, but it’s really cool when new yogis create community and ask to roll out their mat next to each other.

Get a block. Leave your pride at the door. Whether it’s a block, a strap, a blanket, or a bolster—if you even think you might maybe want a prop—get one. Some really advanced poses actually advance further by having a prop. It’s not a sign of weakness to get one, but it’s a sign of missing humility if the teacher asks the class to grab one and you opt out.

This is not a religion. While yoga does have a role in some major religions around the world, it by itself is not one. Most classes have chanting, meditation, or a moment to “set an intention” in class (where you envision what you want out of the class that day: inner calm, strength, a headstand, forgiveness). None of these is mandatory or necessarily religious. Yoga is a mind-body meditation practice, where your focus is meant to come in to evaluate (kindly and objectively) the way your body maneuvers. Think of it like a tune-up for your motions and internal functions. Making it a religious experience is certainly an option if you choose to say a prayer or dedicate your practice to a higher being, but that is not the use of yoga.

Come with the intention of staying around. A one-time class is just enough time to get your toes wet. Many teachers build up their classes a little once they see some regulars. Coming once is a good way to try out a teacher, see if you like their music/style/cues, but it’s not enough to fully know if it’s a good fit for you. Come back at least twice, and give it a solid whole-hearted chance.

Breathe loudly. I always ask my classes in certain poses to breathe louder. The sound of breath is comforting, first because it tells me they’re all breathing out there. Other than just liking the sound as well, it helps other more self-conscious students get more into their breath. When the person next to you is huffing on purpose it encourages you to join the white noise of inhale-exhale.

Practice non-attachment. It’s really great to have goals. It’s exceptional to strive toward them, practice them, and learn about them. It’s also good to laugh at yourself. Many yoga poses come as spontaneous combinations of other foundation poses, so focusing only on the end asana (pose) won’t get you there as quickly or solidly. Non-attachment is wanting the pose, working toward the pose, and not having elation or deflation at not completing it. The intention is there, the expectation is not.

Ask questions. When a curious student asks a question, the whole class benefits. Yoga teachers don’t want to be completely confusing, so if they give a cue that doesn’t make sense, ask them to clarify. Ask about your specific needs. Ask about the music they used. Ask about what poses you can do at home for X, Y, Z.

Please don’t roll up too soon. Stick around for just a bit. Don’t disturb your neighbor. Let yourself be present and melted for just a few minutes, and stay for savasana.

For more information on Mason Rec yoga classes, visit our website.

Diary of a Fit Patriot: How Do I Go To My First Cycle Class?

By: Alison M. Hall

I love indoor cycling. I love motivating others throughout their ride when I’m teaching it. I love to lose myself in the music when I’m a participant. However, I was terrified to try it for the first time. I had no idea what to wear, what to expect, what the bike would be like, or what we would do. My goal is to help you know what to expect so you can love indoor cycling too.

A Brief History

In the early 80s, Johnny “Johnny G” Goldberg wanted to train for his endurance bike rides even when the weather was bad. He set up his bike in his garage and developed a training plan that closely mirrored road cycling. After using this training plan, he set a record biking 544 miles across Arizona in 29 hours 46 minutes— without stopping. The next year he opened his first cycling studio in Southern California. In 1994 he and fellow cyclist John Baudhuin founded Mad Dogg Athletics, and Spinning took off. Spinning is a trademarked program, in which all the instructors are certified by Mad Dogg Athletics. The more generic Group Cycle or Indoor Cycle program means instructors are certified by any agency (Spinning, Schwinn, AFAA, etc.). No matter the name, the class is open to all, and is a great workout.

Your First Class

Now that you know the history, give the class a try. You don’t need fancy cycling clothes or shoes to start. Just wear comfortable workout clothes and sneakers. Ideally, you should wear shorts, capris, or tights instead of long flowy pants. That way you don’t risk your pants getting stuck in the pedal crank arms. Padded shorts aren’t necessary, but they are an option. The seat will be uncomfortable at first. You can wear padded bike shorts—or bring a padded seat cover—if you are concerned. After a few classes you’ll get used to the seat and you won’t even notice it. Cycling shoes aren’t necessary either, but once you become a cycling regular, you might want to get them.

When you come to the AFC, ask for a cycle class pass at the front desk. When you head downstairs to the cycle room, give that pass to the Fitness Attendant at the door or the instructor in the room. Tell the instructor it’s your first class. He or she will help you set your bike. This step is very important for you to have a safe ride. First you will set the seat height, then how far back the seat is from the handle bars. Finally you’ll set the handle bar height and pedal toe cages. Then you’re ready to go.

Classes begin with a warm up. Then the instructor will guide you through hills or flats, short intervals or long steady work efforts, and standing or seated work. You’ll be guided on how to adjust the resistance for each of the above. The music will motivate you to work through each part of the workout, but if you need to back off, it’s okay. You can adjust the resistance or speed until you are ready to push again. When it’s all over, the instructor will guide you through a cool down and stretch. While it’s tempting to skip this step, don’t. Your body works very hard on the bike. Let it enjoy the stretches!

Now that you know what to expect, check out our Indoor Cy Water cling schedule. We can’t wait to see you in class!

Reference:

www.spinning.com/en/community/history-of-indoor-cycling

Diary Of A Fit Patriot: Getting Started

By: Alison M. Hall, MS, CPT

You made the decision to start at the gym. Congratulations! Exercise is one of the best things you can do for your body. I know from experience it can be hard to get started. Even if you’ve been a gym rat for years, a new facility has new procedures, equipment, and rules. Here’s what you need to know to get started with Mason Rec.

ID: You need your Mason ID every time you come. Swipe in at the front desk. Look around the desk when you’re there—you’ll find signs indicating any adjusted hours, closed areas, and special events.

Gym Bag: Where does it go? The best place is securely locked in a locker. All of our facilities have locker rooms, but you must bring your own lock. There also are cubbies in the facilities, including in the group exercise room, but you leave items there at your own risk. For safety reasons, you cannot bring bags out on the fitness floor. That means no bags next to you on the treadmill, weight machines, or anywhere else on the floor.

Locker Rooms: In addition to lockers, we have showers (with liquid soap) in the locker rooms at the AFC and RAC, but not Skyline. We do not have any other toiletries besides the shower soap. We do have wall-mounted hairdryers, or you can bring your own. Towels are available to rent for $1 at the RAC and AFC.

Attire: We want you to be comfortable, but we have guidelines to help create a safe and welcoming fitness environment. The complete guidelines are posted in the facilities and online. To highlight, you must wear a full-length shirt, athletic pants or shorts, and athletic non-marking shoes. So you can wear your high school gym uniform if you haven’t cut it to shreds yet. You can wear your fancy brand Brazilian supplex outfit with matching shoes and headband. You can wear anything in between as long as it meets our guidelines.

Group Fitness Classes: Yes, we have them, and yes, many of them are free for full-time students and Mason Recreation members. Did you see that? FREE! Green Access classes, which include all Group Exercise and Indoor Cycling classes, are free. Gold Access classes, which includes Yoga, Pilates, Martial Arts, and Self Defense, cost a little extra. It’s not much, and you can save with early bird pricing at the beginning of each semester. If you are interested in trying out our Gold Access classes then take advantage of our “Free Weeks” of classes. This occurs during the first and second week of the semester. During that time, Gold Access is open to all facility members. For all classes, stop by the front desk and get a numbered pass for the class. You can do this as much as an hour before the class. When you get to the room, hand the pass to the Fitness Attendant at the door or the instructor if no attendant is on duty. It’s that easy! All levels are encouraged at all classes. If you are new to a format, tell the instructor. They are there to help you. Please try to be on time for classes—doors close 10 minutes after class starts.

The Fitness Floor: I mentioned “The Fitness Floor” earlier, but what is it? Basically everywhere you see cardio or strength equipment. Each facility has an area with a variety of cardio equipment, strength machines, free weights, mats, bands, etc. If you’re not sure how to use a machine, ask the Fitness Attendant on duty for a quick overview. You also can sign up for a free equipment orientation by emailing [email protected]. Always remember to wipe down your equipment after using it and put away anything you got out.

Personal Training: You’ve been to the gym, you’ve seen all the cool stuff, but you’re not sure how you should use it to meet your goals. Sound familiar? A personal trainer can help with that. All of our trainers are certified fitness professionals, and they can assess your current fitness and take you through a plan to meet your goals. Information and registration packets are available at each facility and online.

Fitness Events and Promotions: We hold fun fitness events throughout the year, including the Power Meet, Indoor Triathlon, Be My Fit Valentine couples competition, and Health and Fitness Screenings. We also offer discounts on personal training and Gold Access. Follow us on Twitter and Instagram @MasonRecFit for first notice of all events and promotions.

I hope this information helps you get started at the gym. If you have any questions about Mason Fitness, email us at [email protected], call us at 703-993-9807, or stop by the Fitness office in the AFC.

Diary of a Fit Patriot: Ladies—We Need to Strength Train!

By: Alison M. Hall, MS, CPT

Ladies—it’s a simple fact. We NEED to strength train. A basic strength training program will not make you bulky. I repeat, it will not make you bulky. You will not look like a body builder unless you are specifically trying to do so, which takes a regimented training program and diet. Yes, your clothes might feel a little tighter in the beginning while you’re building muscle and starting to lose fat, but if you strength train, get your cardio in, and have a healthful diet, you increase your potential to lose the fat. Either way, the beauty of who you are will beam through.

I am challenging you to strength train. Last month, almost twice as many males as females used our strength training machines. That’s alarming, but even more alarming, six times as many males as females used free weights (dumbbells and barbells) in our facilities. Strength training machines are a great place to start. Get a free equipment orientation to learn how to use the machines correctly then start lifting. Once you feel comfortable on the machines and learn proper lifting technique, go for it with the free weights. I understand that it can be intimidating to use the free weights around the guys, but grab a friend and give it a try—there’s safety in numbers, right? The guys might even think it’s pretty cool that you’re there. If you still don’t want to go on the weight floor, try the free weights in the AFC stretch room or the RAC and Skyline upstairs areas. These areas usually are less crowded but have the weights you need. You also can use weights in the AFC group exercise room if it isn’t being used by a fitness class.

Speaking of fitness classes, we offer group strength training classes, which are a great place to learn how to use free weights safely. Totally Sculpt is all strength. Boot Camp, Total Body Conditioning (TBC), Cardio Sculpt, and Zumba Toning offer strength combined with cardio in one neat package. In the same month mentioned above, women outnumbered men in strength classes more than 14 to 1, which shows you there is a comfortable place for women to lift. Schedules are posted on our website.

Why am I harping on this? Body composition, which is the makeup of the body in terms of the relative percentage of fat free mass and body fat, is affected by strength training. A component of body composition is body fat percentage. A good range for a female to target for body fat percentage is 14 to 24%.

Science and personal experience show how important strength training is for women. The American Council on Exercise (ACE) Personal Trainer manual outlines the science behind how strength training increases overall physical capacity, improves body composition, raises resting metabolic rate resulting in more calories burned on a daily basis, reduces injury risk, and helps prevent disease. One of the examples they give shows that a woman who does not strength train loses about half a pound of muscle each year. This woman weighs 120 pounds with 20% body fat. Without strength training, 20 years later the same woman, still weighing 120 pounds, likely would increase in body fat to 28.3%, losing 10 pounds of muscle while gaining 10 pounds of fat. This same woman likely reduce her metabolism by 3-8% each of those two decades, which equals approximately 120 fewer calories burned at rest per day.

The National Strength and Conditioning Association (NSCA) states that women who strength train regularly can improve their health, reduce their risks of degenerative diseases, enhance sport performance, and develop good feelings about themselves. I don’t need science to know this last benefit is true. While increasing the weight of my barbell makes me feel good about myself, real life situations really make the difference. Telling the male employee at the sporting goods store “no thanks, I can carry these 25-pound dumbbells to the car myself” is empowering. Hearing the massage therapist say “wow you have strong back muscles” gives you a sense of accomplishment. And being strong enough to do the physical activities you love while staying injury free is a great way to live your life.

References

American Council on Exercise Personal Trainer Manual, Fifth Edition, pages 327-330.

Essentials of Strength Training and Conditioning, National Strength and Conditioning Association, Third Edition, pages 152-153.

Diary Of A Happy Yogi: Adjustments

By: Ashley Whimpey

A pretty respectable yoga magazine recently published an article that offended me as a yogi. The source of my offense was a “Just Say No!” article discouraging yoga teachers from physically adjusting students in class. Before I began ripping the page out of every copy in the store, I tried to see where the other side could be coming from. Obviously the author stood on enough ground that the article was published and aimed toward the new yogis gathering information.

The author was arguing that teacher adjustments were wrong and potentially—even likely—dangerous. The stock photo accompanying the article was of a teacher standing above a student in down dog and using both hands to push their hips up and back for them. The student did not look to be in what I call the danger zone—the place where something is so seriously wrong it’s not at all humorous.

The article’s arguments were that a teacher would push students too far, force them into a place they weren’t ready for, and injure them for life. As a teacher, it is difficult to see someone struggle with anything when you have the answer or the fix right in your reach. There is so much we can’t do as humans in the most general sense, so it’s nice to do something when we can. Sure, some adjustments by some teachers in some places could be detrimental. There are unqualified people in every profession; they aren’t necessarily the norm or standard.

Adjustments offer many more benefits than the risk of a misinterpreted instruction. It is often difficult to translate the knowledge you have as a teacher to the student. This is especially true because there are so many different learning styles. Some students are auditory learners and need only the sound of my voice. Yet others hear “drop the shoulder from the ear in a neck stretch” three or four times, can see the example right in front of them, even meet my gaze and look totally engaged, but won’t drop the shoulder. When I gently tap their shoulder with my fingers and zap all of their attention to the spot where my fingers are, then they get it. This is an adjustment, and it wasn’t dangerous at all.

Adjustments aren’t always for students who are doing something wrong. They can also be for students who are doing something really right. Students lying pretty flat in a wide leg seated forward fold could benefit from a gentle press on their low back to help them go even deeper. Students in triangle reaching up may benefit from a slight tug on their wrist to pull their arm up higher than they can get it on their own.

I’m not saying it’s mandatory for students to accept adjustments all the time. There are days it’s nice to sit in the corner of the class, practice, and leave relatively unnoticed but still touched by the rhythm of the music and the soft energy of a good class. Still, it is not accurate to “just say no” all the time. It is not accurate to call out adjustments with a blanket statement of calling them horrible. Instead, seek out teachers and classes you trust. And then just say yes.