Blog

Written By Whitney Rumpca, Group Exercise Instructor

I’m sure that I’m not the only one who has looked to Pinterest for workout routines. I mean, you’re bound to find a workout when there’s millions of pins to choose from! But, wouldn’t it be nice to know if the workout you chose was more than just aesthetically pleasing but also effective?
Many of us probably have no idea who’s behind the makeup of that routine. While the convenience of Pinterest is great, it may not be the most qualified personal trainer. Let’s be honest with ourselves—have you actually gotten rid of the stubborn belly fat that full body workout promised would fall off after only 2 weeks? Before you blame yourself for doing something wrong, maybe the workout just wasn’t put together by someone who actually knew what they were talking about.
The truth is, Pinterest workouts aren’t as effective as you think.

Recreation Centers Professionals
The best way to get a workout tailored to you is to first, stop trying to fit the mold of Pinterest workouts, and second, to seek a consultation with the Recreation Centers’ fitness professionals. We’re here to help you cut the nonsense and start seeing the results you’re looking for.
Women on Weights
For example, are you … Read More

Written By Lauren Stinner, Marketing Intern

As Christians, the weeks leading up to Easter can be a time of spiritual preparation. One of the ways you can prepare your heart in this season is by participating in Lent. The purpose of Lent is much like fasting; it takes something out of your everyday life and replaces it with time to grow in faith. This year, Lent starts on February 26th and ends on April 9th. As you approach this season of faith, think about what you can set aside in order to focus on your spiritual walk. As stated in our mission, Liberty Recreation Centers seeks to provide holistic well-being, and Lent is a perfect example of this. Here are some ways you can prepare for Lent.

Prepare Your Mind
The mid-semester stress is starting to set In, and it can be so easy to let other priorities crowd our heads. 1 Peter 1:13 says “Therefore, prepare your minds for action, keep sober in spirit, fix your hope completely on the grace to be brought to you at the revelation of Jesus Christ.” Setting aside a portion of your day to clear your mind can be beneficial in you walk with Christ. Meditation can help ease … Read More

Written by Katy Ward

Have you ever unexpectedly found a new passion? Something that you had no idea existed but once you discovered it, you fell in love? I have.
 
In February 2018, Liberty University Outdoor Recreation facilitated its first caving trip. I had the privilege of being one of these initial participants to embark on this new adventure. When I first heard about the trip, it instantly caught my attention. I had been Free Climbing for a couple of years before and the thought of trying a new aspect of climbing (caving), piqued my interest. I was nervous for sure, did not really know what to expect, but was along for the ride nonetheless.
 
We pulled into this little gravel lot in the middle of nowhere Virginia, an empty field on one side and a small patch of woods on the other. It was here, where we meet our James River Grotto guides. They walk us through the process of getting geared up; helmets, headlamps, knee pads, dry bags, and snacks are necessities for the trip. We then walk down a small winding path to the cave entrance, to a literal hole in the ground. It’s at this point that I think to myself, “What did I get myself into?”
 
As we shimmy ourselves through this hole, the only light comes down on us from the entrance of … Read More

Written By Cricket Jurgovan, Personal Trainer and Alivia Chenoweth, Marketing Manager

Spring Break season is upon us, and whether you’re going on a trip or enjoying a “stay-cation,” everyone wants to look fabulous from head to toe. Here are a few 30-day workout challenges to incorporate into your everyday routine until we reach the sweet time of Spring Break.
Core/Ab Challenge
For each day on until Day 30, increase each workout set by 5 and making sure to rest every 4th day.

Day 1

10 situps
12 bicycle crunches
10 reverse crunches
20 sec plank

Day 2

10 situps
15 bicycle crunches
15 reverse crunches
25 second plank

Day 3

15 situps
20 bicycle crunches
15 reverse crunches
30 sec plank

Day 4

Rest Day

Day 5

20 situps
20 bicycle crunches
20 reverse crunches
30 sec plank

Cardio Challenge
Make sure to also increase these increments as you do it throughout the next 30 days.

2 Minute Intervals

60 seconds: jumping jacks
60 seconds: side to side leaps

Rest 60 seconds

60 seconds: run in place
60 seconds: side shuffles

Rest One Minute
1 Minute Intervals

60 second: mountain climbers
30 second: rest
60 second: burpees
30 second: rest
60 second: knee high run
30 second: rest
60 second: squat jumps side to side

Rest One Minute
30 Second Intervals

30 second: air jacks
15 second: rest
30 second: squat jumps
15 second: rest
30 second: jumping lunges
15 second: rest
30 second: jumping lunges

Other Workout Options
Run through each workout a total of 3 times, … Read More

Written By Laina Marble, Rock Wall Employee

There are a lot of conveniences in life—getting into a car and easily traveling miles by the press of a pedal, having boxes of whatever gizmo you desire by clicking “confirm purchase,” and whipping out your phone to brush up on a fact that is right on the tip of your tongue. Climbing though, is not a convenience.
Climbing and Theology
The start of my relationship with climbing began in 2014 when a group of friends and I were looking for something to do with our “free day” in the middle of a conference. Walking aimlessly around downtown Chattanooga, we all were taken in by the flashy colors of a climbing gym and decided to give it a whirl. Each of us had no clue what we were in for and had much more of a dressed-up attire than a ready-to-climb look going for us. Powered by a pair of rental shoes and a harness I fumbled my way to the first auto-belay that I saw and easily shimmied my way up, grabbing whatever color I desired all the way to the top. I struck up a conversation with a young boy and his dad that clearly knew what they were … Read More

Written By Lindsey Johnson, Marketing Employee

Swimming is a great way to work your entire body. Unlike other fitness regimens, swimming engages every muscle group and energy system. Did you know that an hour of swimming burns almost as many calories as running?
There are so many benefits that come from swimming regularly—let’s take a look at some of those and how you can start incorporating swimming into your routine, if you haven’t already!

Swimming Works Your Entire Body
Like mentioned earlier, swimming works your entire body. It increases your heart rate without adding stress to your body, tones your muscles, and builds strength and endurance. Some strokes you can use to add variety to your swimming workout are

Breaststroke
Backstroke
Sidestroke
Butterfly
Freestyle

Swimming Improves Coordination
Swimming is proven to improve flexibility, range of motion, and functional strength in and out of the water. This leads to improved core strength, mobile stability in your joints, and enhanced motor skills. Who knew?
Swimming May Help You Sleep Better at Night
People suffering with insomnia reported both a boost in quality of life and sleep after engaging in regular aerobic exercise. Swimming is also meditative – it boosts endorphins that increase feelings of well-being. The rhythmic strokes and sound of the water make swimming extremely relaxing, and it has been shown that swimming produces the same relaxation responses as yoga.
How do … Read More

Written By Crystal Conway, Yoga Instructor

If you’re anything like me, attending a yoga class can, at times, be the highlight of your day. Knowing that a time is coming up for you to move dynamically, breathe deeply, and challenge yourself toward achieving poses is invigorating and can keep you coming back for more. Below are some of my favorite poses to do throughout the day when I just need a little extra mobility and stability in my life outside of the classroom. Feel free to practice these as a morning routine, study break, or pampering evening with your roommates to create more balance in your day.

Thunderbolt (Vajrasana) with Arms Reaching
Reaching your arms up overhead is great way to wake up in the morning! I recommend coming into kneeling pose where you sit on your heels with your knees bent underneath you. Then, you reach your arms up over head and lengthen the spine and arms. Inhale as you reach your arms up to the ceiling and exhale as you bring them back down. Try adding a side bend here with one arm reaching up and over your ear at a time. You can practice this first thing when you wake up before getting out … Read More

Written By Karah Rushing, Group Exercise Instructor

Feeling the need to relieve stress, burn calories, and have a great time? Come try a dancercise Group Ex class at LaHaye! Dancercise classes offered range from high intensity cardio classes, such as Zumba, Hip-Hop, and MixxedFit to classes more focused on building muscular strength, such as Barre Above. Here are some benefits shared by all Dancercise classes:

They feature fun, upbeat music
Here are some songs you will work out to if you come to my Barre Above class this semester:

“Year 3,000” and “Burnin’ Up” by the Jonas Brothers
“Turn Up the Music” from Lemonade Mouth
“Best Friend’s Brother” from Victorious
“Life is a Highway” by Rascal Flatts

They build great friendships
I know this from experience as my relationship with one of my best college friends began freshman year in Zumba classes. Plus, it’s a great opportunity to bring your friends so you can do the classes together!
It’s a lot more relaxing than you might think
Most Dancercise movements are simple and repetitive, allowing the mind to relax and focus on the previously mentioned music and friends instead of only concentrating on the workout.
Each class benefits your body differently
In Zumba you will be introduced to a variety of Latin styles and burn over 500 calories! In Barre … Read More

Written by Mike Ellsworth
 

New Year’s can be a wonderful time full of resolutions and goals.  Sadly, most of these attempts for personal betterment go unfulfilled.  Why does this so often happen?  Well, for me, it is because I am trying to do something in my life that I don’t like to do, to make an aspect of my life more positive.  For example, I want to sleep better at night, so I want to enforce a bedtime with no screens after a certain hour.  But, what often happens is that I want to stay up late to binge watch Big Bang Theory again…  So, I miss out on the opportunity for betterment.  I am trying to get positive effects with seemingly negative action.  What if you were able to seek positive effects with a positive action?
Well, I’ve got one for you.  Set up a New Year’s resolution right now to spend more time outdoors.  Being outside is fun, relaxing and great way to create new experiences for yourself.  I’ve been doing a lot of research lately and there are several studies out there proving that a simple positive action (15 minute hike through your wooded neighborhood) can create some amazingly positive effects in your life.
For hundreds of years, the outdoor enthusiast has known about these benefits.  People often use positive phrases like “it helps me … Read More

Written By Erica Stogner, Fitness Coordinator

My fitness journey began my sophomore year of high school when I was introduced to Beachbody’s P90X. This program instilled in me a love for exercise as I experienced increases in my health and fitness over that 90 day period. However, my at home workouts eventually became repetitive, boring, and unsuccessful in delivering results. I had to find something new. I eventually started going to the gym with my dad and joined him in his “old school” body building styled workouts. Let’s just say—this wasn’t my cup of tea. I was stuck with a love for exercise and how it made me feel, but I had no direction. That was enough for me to seek the help of a personal trainer, and I am so glad I did! You may already be motivated to exercise like I was but don’t know where to start. You might have a general idea of how to work out but have hit a plateau. Maybe you know all about fitness but lack the motivation to embark on or to continue in your fitness journey.
No matter where you are at, a personal trainer may be just what you are looking for, and here is why:

Personal Trainers are personally invested in your health and wellbeing.
A good trainer is … Read More