Tag: Announcements

Leaders Aren’t Born, They Are Forged

Often times it takes a certain level of finesse and foresight to inspire the minds of people around one’s self. It takes even more to build the wills of others to both see and meet the goals and needs of an organization. Xavier Savannah exceeds those expectations for the George Mason University Club Football Organization. Xavier is a sophomore, the President of the GMU Club Football, and has been selected as the National Club Football Association (NCFA) President of the Year. Whether on or off the field, Xavier is true to himself and never waivers towards executing his goals.

“X is a great leader for the football team. He has a lot to juggle and does a great job making sure the team has everything it needs. He is one of the best players on the team and leads by example. The way he supports his teammates, the amount of effort he invests to help the team grow, and his competitiveness both on and off the field really resonates with both the players and coaching staff. Whether you need paperwork or need to know the next location for the fundraiser; he’s your guy for it all. -Mike Girdy JR”

“Xavier’s reliability, relatability, and adaptability to situations are what make him a great leader. He exemplifies these traits during game time when situations mandate him to play different positions and off the field circumstances that require resolutions to accommodate 30+ student-athletes. I rally behind him because I know he’s always focused and shows passion without losing his head. – Traemar Pringle”

“Before games and after he’s vocal; you’ll hear him cracking jokes. Then when on the field, he’s a silent leader/player that’s tamed, cool, collected. He’s talented and knows it, but won’t gloat about it in your face, he lets his actions speak for himself. Off the field, he is a go-getter and sees his tasks done to the tea. He is quite headstrong. Which is what the club football team needs; without him and a lot of the stuff he deals with in the background there wouldn’t be club football team period. – Alex Powell”

When reflecting on the club football team’s recent history, they have been on a slow decline; however, since in his freshman year, Xavier has seen areas in which the team can grow. Because of his leadership and proactive attitude, he was appointed as the President for 2016-2017. I asked Xavier what it took to turn the club around and get it back on track. He told me a lot of hard work. He realized he had to stretch himself quite thin and appoint an entirely new E-board, revamp social media pages with modernized flyers that shared similarities to modern sports styles, and have promotional items. He recognized the importance of making sure the team was seen more on campus as well as the importance of budgeting seasonal funds properly from year to year. By properly monitoring the team’s funds, he was able to revitalize their look. Yes, you guessed it! NEW JERSEYS! By implementing these methods or marketing, financing and communicating, Xavier raised the level of support and interest for the GMU Club Football team to new heights. Xavier was driven by a desire to make the university and those who love football proud and to not let them down.

During our conversation, Xavier expressed how the Club Sports Office really helped them market their team throughout the fall. According to Xavier, one event that really helped launch the success of Club Football was Rockin’ With Rec. It gave them the opportunity to speak with all the interested freshman and individuals that wanted to play. Club Sports also supported and promoted games, concepts for flyers, and fundraisers to help them reach their maximum potential.

I asked Xavier if he had anything he recommends for other leaders of student organizations, and here is what he had to say:

“I would recommend setting goals for yourself to meet. It’s stressful at times when things don’t go the way you planned, but it’s better to try than not to try at all. Sometimes you will take a L or two, but for every L, you will bounce back and accomplish something. Failures can teach a lot as well. Failing allowed me to see what kind of person I was and how to fix it so it wouldn’t happen again next time. Having a good support system is also good. Doing things on your own can burn you out fast and also take the enjoyment out of anything you do. Having others that can help out goes a long way. It’s also good to not be the ‘leader’ all the time too. That way you can sit back and observe things from a different angle and acknowledge/trust others. It helps build a better bond between you and your teammates. So if anything I recommend three things 1) good communication, 2) perseverance and 3) knowing when to support while being the leader.”

When wrapping up our conversation, I asked Xavier what he has planned next, and he calmly told me that he is just trying to finish this semester strong and fully map out the fall football season ahead of time to lessen things on his plate. Truly a young man with a bright and promising future. Always looking beyond the game night lights and focusing on the next step.

Support them on Instagram and Twitter at GMUClubFootball and on Facebook at George Mason University Football.

By: Rashid White

Valentine’s Day / Partner Exercise

Valentine’s Day is here again. Winter is in full force. You are faced with a problem and feeling conflicted. On one hand, you want to spend time with your significant other. On the other hand, you want to continue exercising through the cold winter month. You would love to go hiking with him/her or run around outside together, but the weather simply is not allowing that. What do you do?

I’LL TELL YOU WHAT YOU DO! You try out these 11 partner exercises! Get the best of both worlds. Exercising AND spending time with one of your favorite people!

Nothing quite shows love and/or friendship like pushing your partner’s legs to the floor repeatedly. This is a great abdominal exercise for the person on the floor and a great trust exercise for both people. Just make sure you keep your legs straight as the person laying down.
Playing catch and working out! Do situps with your partner while throwing a medicine ball back and forth to one another. This exercise increases coordination, arm strength, and, of course, one’s core strength.
Speed, speed, speed. That is the name of the game with this exercise. How many times can you and your partner move a medicine ball around each other in 30 seconds? In a minute? How long can you go at a consistent speed before stopping? Challenge each other to keep pushing and break your personal records.
“I pick things up and put them down.” This time, you are the thing! Grasp each other’s hand and alternate one person falling to the ground and one person picking the other up. It may seem silly, but this is a simple exercise that can be a lot of fun with the right person. Picking up another person uses a range of muscles and falling to the ground in a controlled manner without bringing the other person down is great for your core, balance, and trust.
“I wanna dance with somebody! I wanna feel the heat with somebody!” Whether it is with one person or a whole group of people, dancing is one of the best and most fun exercises out there. It does not matter how you dance as long as you are moving, grooving, and having fun. Turn on your favorite music, grab your partner, and dance the night away! Your heart and lungs will thank you later for the cardio workout.
The human wheelbarrow is another silly yet fun way to exercise with your partner. As seen in the picture, one person places both hands on the floor while the other holds their legs by the ankles and you walk. When you can make it a race with another couple, it becomes a great and competitive game. The ‘wheelbarrow’ strengthens their shoulders and arms while the person holding the wheelbarrow will be working their back, legs, arms and shoulders. Not bad for an exercise used primarily as a game!
This exercise is very similar to the third exercise on this list. Instead of going East and West with the medicine ball, you pass the ball North and South over your head and through your legs. See how fast you can work the ball around your bodies. This exercise is a little more difficult and may tire you out quicker, but it is a fun and beneficial exercise do to with your partner.
Another variation of the classic squat. Stand back-to-back with your partner, link your arms, and squat! This variation focuses even more on balance, your core, and proper form. If you lean back too far, you will push your partner down. If you don’t push back at all, you will get knocked down. Try going up and down for multiple reps, or use each other as a wall and challenge yourself to perform a wall squat for as long as possible.
Ooommmmm! Take a deep breath and meditate with your partner. Exercising the mind is just as important as exercising the body. Whether you’re a beginner or an expert, there are plenty of moves and positions for you. Some of the positions pictured will challenge your physical abilities. Yoga is sometimes inaccurately seen as easy and boring, but it can be a great workout as well.
Ribbit ribbit! The classic childhood game is being brought back just for you! Grab another couple and see who can leapfrog fastest, or just play with your partner and have some fun. It’s a simple game but sometimes simple is better.
Challenge each other! Take some common exercises and add a little twist. Have one person do pushups while holding the feet of the person doing situps. Alternate reps where one person doesn’t go until the other person is finished. Mix it up! You like being around each other, so have fun with these exercises!

Practice makes perfect with these exercises. You may even get a chance to put some of these exercises into practice and learn new ones at this year’s Be My Fit Valentine on February 11^th! Be sure to register for the event by clicking on the link below so that you and your partner in crime can continue exercising together!

If you’re still unsure, check out the highlight video from one of our Be My Fit Valentine events here:

Hope to see you at the RAC!!

https://recreation.gmu.edu/fitness/v/

January is Healthy Weight Awareness Month

January is Healthy Weight Awareness Month which means it is time to get physical and physically active. What a great time to get started with the introduction of the New Year! Now is the perfect time to make that conscious effort to eat healthier and exercise more. It is time to shed those extra pounds we have gained from the holiday season and build up those muscles!

We all know exercise is necessary for losing weight and making your body look and feel its best; however, there are also numerous healthy benefits to regularly exercising. The U.S. Public Health Service Commissioned Corps have identified some of these benefits.

Controlling your weight
Reduced risk of cardiovascular disease
Reduced risk of Type 2 diabetes and metabolic syndrome
Reduced risk of some cancers
Strengthened bones and muscles
Improved mental health and mood
Increased chances of living longer

Being healthy, feeling good, and living longer all sound pretty good to me. All this comes from a minimum of 150 minutes of moderate-intensity aerobic activity a week! That’s only 30 minutes a day during the work week. 30 minutes a day of walking briskly, cycling at a casual pace, or casually throwing a ball around or shooting hoops. Don’t you want to take part in Healthy Weight Awareness Month so that you can have all those benefits above?

The beautiful thing is that at George Mason Recreation, we offer a variety of options that will help you fulfill that 30 minutes a day minimum, help you lose weight, and help you feel better and look better, too. For those of you who want to get fit but need motivation or don’t know where to start, perhaps hiring a personal trainer would benefit you. Maybe you like working out with others. Then take part in numerous group classes offered at both the RAC and the AFC on the Fairfax campus. If you’re the type of person that wants to workout without going to the gym, then going on trips with Outdoor Adventures may be the thing for you. If you are experienced or ready to workout and go, then head on over to the RAC or one of our other facilities and prove that fithappens.

A healthy weight leads to a healthy mind leads to a healthy and happy life. Be aware this month and this year of your weight and strive for that healthy weight of yours. We will be there when you need us.

Beach Body Workouts

10. Running

Alright, men. It’s that time of the year! It’s Spring Time and that means it’s time to get those beach bodies ready! That means chest workouts. That means working those shoulders and arms. That means getting yourself a six pack (and I don’t mean of beer).

We all want to look our best during the warm days of summer, so here are 10 things you need to start doing in order to be #BeachBodyReady.

It’s that exercise we all know and few of us enjoy. While the mere thought of running can turn people away, we can’t deny the benefits it has to help you get #BeachBodyReady. Running will help improve your cardiovascular system so that you can workout longer. Running also helps build muscles in the legs and core, so really it’s like working out three parts of the body in one!

People wear tank tops and cutoffs for a reason. Muscular arms are a feature of a proper Beach Body. And When we say to workout your arms, we mean from fingertip through the shoulder. Forearms, biceps, triceps, and shoulders. Do multiple variations of the bicep curl by switching grips, changing weights, and changing the direction you curl up. Find a machine or grab some dumbbells for tricep extensions, or find a chair or bench and do as many dips as you can. For shoulders, shoulder flys and shoulder press are two of our favorites, but there are multiple exercises you can do.

When you are walking on the beach with your shirt off, you’re going to want a defined chest. The bench press and the push-up are the most well-known ways to work out your chest. The RAC, AFC, and Skyline all have multiple machines that work out your chest and plenty of free weights. Remember to always to have a spotter when increasing your weight on the bench press.

There’s a difference between dieting and eating right. We prefer you eat right as opposed to eating less. Your muscles need protein, but your stomach doesn’t need that extra fat you’re trying to cut. Beans, nuts, and cheese are all packed with protein and are a good substitute to a fatty meat product. Be sure to eat plenty of fruits and vegetables, too. A Beach Body should be muscular and lean, not only big all the way around.

The classic thought of being #BeachBodyReady is when you have a six-pack of abs. If you are going for the ultimate Beach Body that satisfies all critical areas, then you are going to have to work those abs. And I mean work them. It doesn’t have to be a daunting process, though. Add them into your other workouts in between sets or while you’re taking a break. Pretty soon you’ll get an entire ab workout in without even realizing it. From sit-ups to crunches, to leg raises, to planks, to Russian twists and more, get that six-pack ready for summer.

The first thing on this list was run. That is important (otherwise it wouldn’t be on this list) but it is not the only form of cardio you should be doing in order to be #BeachBodyReady. Running only works so many muscles and if we are being honest with ourselves, you won’t want to only run to get your cardio. Add on to your exercise list things like jumping jacks, plyometrics, or even play a game like basketball. You’ll get your heart rate up and your lungs working as if you were running, but you’ll also work other parts of the body as well.

Why be the only one that is getting #BeachBodyReady? Get your friends to join you so that you all can be ready for the summer. Not only will it be a fun way for all of you to hang out, but you’ll work harder, too. Having your friends around will cause you to challenge each other to work harder and serve as a reminder or motivator to finish the task at hand. Working out is often easier, more fun, and yields more results when it is done with friends.

This potentially goes hand in hand with getting your friends to join you. Striving toward your workout goals isn’t always easy. You need to find a way to continually stay motivated. Whether it be through motivational video, a motivational speaker, a reminder you set for yourself every day, or your friends motivating you, you’ll have to find that motivation day in and day out. If getting #BeachBodyReady were easy, everyone would do it.

While it helps to have a friend or a motivator by your side, it all comes down to you in the end. No matter how motivated you are or how much support you have, you still have to challenge yourself. A highly motivated person can do a workout that they are used to doing. The key is to challenge yourself with more weight, more reps, and harder workouts throughout the process of getting #BeachBodyReady.

Rest is often forgotten by those who work out to build muscle mass. Your muscles need rest in order to heal and rebuild. Take a break now and then. Make sure to get enough rest every night. Even the king of the jungle needs his sleep! Sleeping is just as important as exercising. Just don’t let the sleep stop you from working out!

We all want to feel confident with our shirts off. Follow these 10 steps and you will be, too.

Are you ready to get #BeachBodyReady?!?!

http://www.menshealth.co.uk/building-muscle/abs-workout/the-ultimate-beach-body-workout-498575

http://www.fitnessmagazine.com/workout/lose-weight/bikini-season/get-your-best-beach-body-ever-in-21-days/

By: Dan Ward

Take Me Out To The Ball Game

It’s that time of the year again. Opening Day has come and gone and a brand new season of MLB Baseball is here. The 162 game season is by far the longest of the four main sports in America. In order to fit all the games in, teams play basically every single day. If you are a big sports fan like me, you try to watch as many games as possible. This is sometimes a problem because baseball games usually take about three hours. How can I go to school, the gym, and watch baseball every day?

The solution is simple. Do you remember the NCAA March Madness Workout Challenge? Well, something similar can be done while watching baseball games.

Between every half inning, there are commercials while the teams switch positions and the pitcher warms up. This is at least two minutes of nothing happening. You can maximize this time by simply doing 10 push-ups and 10 sit-ups. That’s it. Get your workout in and watch as much baseball as you want by simply doing 10 push-ups and 10 sit-ups every half inning. Seems easy doesn’t it? Well, that’s because it is. It doesn’t take a lot to do 1 set of 10 pushups and 1 set of 10 sit ups. However, when you think about it, you’re not only doing one set. If you do this every half inning, you’ll end up doing 18 sets of push-ups and sit-ups. That’s 180 reps of each! That will put a strain on your muscles from the sheer numbers.

If 10 ends up being too difficult, start with 5 until you can work your way up. The key is to be diligent and do the exercises every half inning. It may not feel like much, but if you do it consistently and every time you watch a baseball game, you will see the results sooner than you think.

By: Dan Ward

The 2016 Mason Golf Tournament

Attention, Patriots! Join us for the 2016 Mason Open Golf Tournament on April 29th at Penderbrook Golf Club. The cost is only $65 a person and that price includes 18 holes of golf, boxed lunch, buffet style dinner, entry into three on-course challenges (such as the longest drive contest), and entry into our raffle at the end of the day. If that alone isn’t enough to convince you, then hear this. Mason students can get 50% off the registration price! That means you get everything mentioned above for only $32.50! You’ll be hard pressed to find a golf course around the area that lets you play for $32.50, let alone one that also offers lunch, dinner, and prizes.

*Prizes from the 2015 Mason Golf Tournament*

The best part about this tournament is that all skill levels are encouraged to come play. No experience is necessary to be a part of the 2016 Mason Golf Tournament. All that IS required is that you come out with a good attitude looking to have some fun (which you will).

The important thing is that you sign up! The sooner the better, too! Registration closes on April 20th.

Take it from someone who has experience playing golf. There are few ways to spend a Saturday in the Spring that are better than playing in a golf tournament with friends. Especially when you are just out there to have fun. If you don’t agree, then take it from someone who has played golf but isn’t very good. The Mason Golf Tournament is well worth the cost and holds some of the best memories spent with Mason Recreation.

By: Dan Ward