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Mason Recreation End of the Year: The Awards!

Here are a few superlatives that were awarded during our end of the year social!

Mason Recreation

Employee of the Year

Winner: Gerald Castillo

Spring Employee of the Semester

Winner: Elizabeth Vana

The EDGE

Grace under Pressure

Burmese politician and Nobel Prize winner Aung San Suu Kyi once described leadership as “grace under pressure.” This award goes to the staff member who leads by example, keeping things positive whether faced with smiling students and sunny days or tough customers and stormy weather.

Winner: Bruce Keith

Genius!

This award goes to the staff member who is always trying new things or implements innovative ways of doing things to help the organization improve.

Winners (tie): Virginia Wine, Courtney Burkey

Helping Hand

This award goes to the staff member most likely to give the extra effort to help out clients, fellow facilitators, or administrative staff, particularly when we have a last-minute change in the schedule.

Winner: Nick Schwarz

Graduating Students

Kevin Rogers (senior)

Brittany Grutter (senior)

Sanjeev Narasimha Murthy (graduate school)

Aquatics

Swim Instructor of the Year

This award is given to an employee who is passionate about teaching people to be safe in on and around the water, has a regular flow of lessons, helps fellow instructors as able, has good communication with supervisor, and has received positive evaluations from clients.

Winner: Fred Zamon

Safety Instructor of the Year

This award is given to an employee who demonstrates proficiency in teaching CPR/AED/FA and/or Lifeguarding, teaches regularly, helps their fellow instructors, communicates well with their supervisor, and has positive evaluations from their classes.

Winner: Daniel Gassel

Intramural Sports

MVP

Winner: Brady Jenkins

Golden Whistle

Winner: Alonzo Evans

Rookie of the Year

Winner: Alyssa Nacman

Employee of the Year Nominee

Nominees: Brady Jenkins and Susan Murphy

Facilities: AFC/Skyline

Started From The Bottom, Now We Here Award (Most Improved)

Winner: Liam Averioin, Karyn Tumaleo

Colby 2.0 Award (Best Example of Leadership)

Winner: Nino Dandan

AFC MVP (Most Hours)

Winner: Sam Proctor

Fit for Finals!

Finals. When we hear that word we all think of the sleep deprivation, binging on unhealthy food or not eating at all and the anxiety of whether or not we will pass. It is easy during finals season to forget about our well being by doing all these things, and don’t feel guilty because I know I am guilty of doing these things too. However, I have learned some helpful tips that help me remain confident in my studies all while maintaining a healthy well being

First there are many ways to get energy into your body without having to drink those high energy drinks or sugary snacks. For one you could take a 30 minutes study break to go for a run or go to the gym. Think I’m talking mumbo jumbo? Well “Dr. John Ratey, author of “Spark – The Revolutionary New Science of Exercise and the Brain” says that “exercise improves your brain in the short term by raising your focus for two to three hours afterwards. If you have a presentation or speaking engagement try to work out beforehand; you’ll be at your peak when you have to perform” Thus after a quick 30 minute workout you will be ready to focus even longer on your studies but also with a fresh pair of eyes. Try this tip and you could be like this…

Then you have the junk food cravings or the not eating at all. If you are craving sweets, an alternative is dark chocolate.”Dark chocolate energizes by providing an excellent source of iron and magnesium. Make sure it’s at least 70 per cent dark chocolate” and your good to go, I mean that shouldn’t be bad, the more chocolate the better! If you don’t like sweets another food people take for granted are eggs. Eggs are high in iron and protein to give you sustainable energy throughout the day. “Choline is a type of B-vitamin that is found in eggs that is required for brain function and energy production.” Lastly, do not forget when you end up eating and throughout the day, to be drinking water. One special quality water has is keeping the muscles energized which will not only help you take that little 30 minute break we talked about but also focus when you go to study. After trying this tip you will be saying…

Lastly, lets talk about sleep deprivation. Most people during finals like to pull all nighters, or go to bed at like 3 am and wake up early the next day. Personally, my body shuts down so I go to bed like a grandma. I am not saying you can’t stay up till 1 but I am saying your body needs that 8 hours of sleep. I recommend skipping the nap you planned to take and use that time to study so you can go to bed earlier that night. Sleeping will help you maintain the information you studied. If you stay up all night, you eventually just look like this and don’t retain any information. If you don’t try these tips during your final you could end up like this…

I hope these tips are helpful. I know they are harder to do than say, but atleast adding one of these changes to your finals routine will help you immensely. The Mason Recreation team and I wish you the best of luck on your finals and hope to see you at the facilities!

Written By: Akyra Glaze

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 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.

Pedestrian Bridge to AFC: NOW OPEN

For the Love of the Game : Men’s Club Rugby

Looking back at 1965, Rick Stafford and George Wiltshire didn’t know that they would be starting the first intercollegiate sport at George Mason University – Men’s Rugby. When asked how it all began, Stafford took us on a trip down memory lane and explained that he was simply walking through the Ordinary (the student lounge in 1965) when he came across a sign that read: “Call this number if interested in playing rugby”. He and Wiltshire were curious and found themselves playing with the Washington Rugby Club. After the game, they both agreed that they were hooked. Stafford went far enough to say, “Rugby became an addiction”. Immediately, they began gathering players to create a team. Stafford and Wiltshire give credit to Neb Turner, the Dean of Students at the time, who helped recruit Mason students to play. “I have to give credit to Neb Turner” Wiltshire said; Turner played rugby at the University of Virginia and wanted a team at Mason. Stafford said that Turner would interview students and then “would pick the athletic guys and point them our way”. Turner was a big help to the two co-founders, adding to their success in recruiting students for the team. When they needed players, they went into the Ordinary, asked if anyone wanted to learn how to play and students would be willing to check it out. When asked about the recruiting process, Wiltshire replied with a chuckle. Despite being praised as the founders of the oldest intercollegiate sport in school history, Stafford and Wiltshire are humble men who give much credit to the people around them.

It has been 50 years since Rick Stafford and George Wiltshire started GMU’s Men’s Club Rugby team. This past weekend, all of the team’s alumni were invited to celebrate their 50th season as a club sport. Former players from every decade came out to the West Campus fields to watch the George Mason Patriots take on the John Hopkins Blue Jays. It was a celebration for both the alumni and current rugby team. The alumni celebrated their past work and the current players celebrated beating John Hopkins by a score of 36-24. Rick Stafford was asked about the team’s play and said, “ they have some good instincts and are clearly led by a quality coaching staff”; George Wiltshire added, “Mason was good at getting rid of the ball just like they were 50 years ago.” To end the day, Stafford and Wiltshire were asked if they ever play rugby nowadays. Both men chuckled at the thought with one of them saying, “Twenty-two years is enough.” At the end of the day, the alumni event was a great success – full of laughs, smiles, shared memories, and a winning team. Rick Stafford and George Wiltshire are a reminder to us all for why we play sports. It is not for the fame, it is not for the glory, and it is not to beat up your friends or opponents. We play, simply, for the love of the game.

Faculty & Staff

You can enjoy all the benefits of a Mason Recreation membership at a fraction of the standard cost! We are excited to offer you a wide array of cutting edge fitness and wellness activities.

Key features of the Faculty/Staff membership:

No Initiation or Enrollment Fees
Free 30-minute fitness and wellness orientation
3 convenient locations on the Fairfax campus
One Month Free
Competitive pricing compared to off campus gyms and recreation centers
More amenities with Mason Recreation Facilities without the higher costs
Enjoy the Mason community in an exciting new way through fitness & wellness and recreation activities.

Mason Recreation prides itself in state-of-the-art facilities and high-quality fitness & wellness programs. We hope that our facilities, amenities, and supportive staff provide you with the best experience in health wellness and recreation.

Should you have any questions and would like a facility tour, please contact us at any one of our facilities during operating hours for inquiries or to setup a free tour (Contact info listed in the footer of this page).

Your Mason Recreation Family

George Mason University Faculty/Staff Members Membership

Mason Recreation is proud to offer you competitively priced memberships to our facilities.

Faculty/Staff Members. In order to establish a membership, the prospective member should visit the customer service desk at either the Aquatic & Fitness Center or the Recreation a Athletic Complex (RAC) or call Member Services at 703.993.5622.

Family Group Structure

In this membership scheme, the retired Faculty/Staff member serves as the “Primary Member”. After establishing a membership, the Primary Member may then add I additional adutt to their Family Group. This additional adult may be a spouse or a legal resident of the primary member’s household (+1 Member). In either case, proof of co-residence will be required to process the enrollment. A valid driver’s license is accepted for all of these transactions done at the customer service desk. However, if the Primary Member or the additional adult lacks a valid driver’s license, they may substitute a military ID card, utility bill, or telephone bill as proof of residence. If a substitute ID is used, the transaction must be coordinated directly through Membership Services (703.993.5622), Pricing and Parking options* :

Primary Member – $300.00/year or $30.00/month

Parking Pass – included with a 1 year membership $15.00/pass for all monthly memberships

Additional Adult (Spouse or +1 Member) – $300.00/year or $30.00/month

Parking Pass – included with a 1 year membership $15.00/pass for all monthly memberships

Mason Recreation Parking Passes are valid for all the unrestricted spaces in Fairfax Campus general lots.

Scope of Membership:
The Mason Recreation membership includes access to the Aquatic & Fitness Center, the Skyfine Fitness Center, and the Recreation & Athletic Complex (RAC) during their respective business hours. Members may participate in several types Of group exercise classes free of charge and/or pay to participate In some of our competitively priced exercise programs like Yoga, Pilates, and Personal Training.

Terms & Conditions:

1. All members under these contracts will be issued a Recreation ID Card that must be presented to a Mason Recreation Customer Service Assistants in order to gain access to the facilities.

2. Children under the age o* 16 are only permitted in the Aquatic Fitness Center’s pool area and must be accompanied by a parent or legal guardian.

3. In the Recreation & Athletic Complex, children under the age of 16 must be supervised by a parent or legal guardian at all times and are only permitted on the basketball courts, racquetball/squash courts, and in the locker rooms.

4. In the Skyline Fitness Center, children under the age of 16 must be supervised at alf times by a parent or legal guardian and are only permitted in the basketball court and in the locker rooms. Children are not permitted in the fitness training areas.

5. Pricing and Parking options are subject to change.

Mason Recreation

Employee of the Year

Spring Employee of the Semester

The EDGE

Grace under Pressure

Genius!

Helping Hand

Graduating Students

Aquatics

Swim Instructor of the Year

Safety Instructor of the Year

Intramural Sports

MVP

Golden Whistle

Rookie of the Year

Employee of the Year Nominee

Facilities: AFC/Skyline

Started From The Bottom, Now We Here Award (Most Improved)

Colby 2.0 Award (Best Example of Leadership)

AFC MVP (Most Hours)

Request your Complimentary One Month Membership

George Mason University Faculty/Staff Members Membership