April 17, 2020
Written By Cricket Jurgovan, Personal Trainer
Finding the right app to help keep you accountable in workouts, meal-planning, and health goals can be tricky, especially when there are thousands to choose from. I chose my top 8 free apps to share with you that have proven to be a great resource when it comes to accountability in so many areas of my life!
Have you heard the idiom, “Abs are made in the kitchen, not the gym”? This app is specifically made by nutritional experts and data scientists to get you results! It’s a diet coach in your pocket—whether you want to lose weight, gain muscle, or maintain an athletic physique at peak performance—it’s all there! For each meal, you get to choose from a long list of healthy options, and the app tells you exactly how much you need of each food item to be on track with your goals.
If you struggle with drinking enough water like me, this is a simple app that sends you reminders and helps you track your water intake! It’s easy to use and intuitive, and best of all, FREE! It will give you a water amount based on you water weight or you can set your own goal within the app.
Mental health matters! Understanding what activities and moods trigger various things is important in understanding yourself better. This app is extremely helpful in keeping track of your mood and your activities. If you consistently chart, you’ll be surprised to see the patterns you follow that you have never realized before!
This meditation and sleep stories app is a lifesaver for those who have issues sleeping or well with anxiety the second their head hits the pillow. Explore the various music, stories, and videos this app offers for less stress and better sleep!
Motivation provides you a calendar designed to keep track of your training sessions by showing you your completed days. Keep up with your workout days and what type of work outs you have planned ahead with this app’s simple layout and notifications!
This app is a beautifully designed app to help you keep up with your work/rest intervals during your workout! This is perfect for HIIT, Tabata, running, and any workout that requires timing!
If you didn’t know by now, Liberty has an app that has a section called LU Fit. This app has been filled with workout videos from our Fitness staff that you can utilize to understand how to incorporate all the equipment at LaHaye into your workouts! This app also includes a stopwatch, map of LaHaye, hours, and a general overview of the various spaces offered in LaHaye!
Being outdoors is great fun, but sometimes it’s hard finding trails when you’re in a new area or if you’re looking to find a trail you haven’t explored yet. You can browse hikes and walks in your area and read others reviews and pictures. The app will guide you straight to the trailhead and advise you in which hikes are dog, kid, or wheelchair friendly. You can even save the hike for later or track your progress to share with family members or social media!
This is a one-stop-shop for all of your fitness needs! It’s a great app that helps you create and manage your routines and gives you access to pre-made workouts designed by professionals for wherever you go! Due to world-wide circumstances, the makers have made all at-home workouts FREE. Track your progress as you go, and the app will keep up with your measurements and history and provide you with a wide library of animated exercises to follow as well as verbal cues!
March 26, 2020
Written By Alivia Chenoweth, Marketing Manager
So, you’re back at home and desperately missing LaHaye and the motivation to stay fit. We get it. Did you know that in addition to the Wednesday Workout videos that are posted on the Recreation Centers Facebook page, there is currently a library of workouts available for free to students through the Liberty Today App?
How to Get to Our Page
- Download the Liberty Today App on your phone (Apple, Google)
- Click the three grey bars in the top left-hand corner
- Scroll down to LU Fit
When you get to the LU Fit page, you will be able to see all of the LaHaye Rec & Fit and David’s Place workout spaces that are offered. On the bottom of your screen, you’ll see access to a map of LaHaye, a Stopwatch feature to use during workouts, and then a Workouts tab.
Featured in the Workouts tab are Beginner, Intermediate, and Advanced workouts taught by our very own professional fitness staff. Under each of the workouts is an overview of each set, a description of the length of the workout and how many repetitions are needed for the circuit. The workouts range from the following:
- Full Body
- Legs & Core
- Lower Body
- Upper Body
With a wide range of workouts to choose from, it makes working out at home, or even in a gym, a whole lot easier. Download the Liberty Today App today for free and stay tuned for more workout videos on Facebook, Instagram LIVE, Spotify playlists, and more!
March 12, 2020
Written By Kevin Cobb, Personal Trainer
New Years is a great time to make a change. People often set high goals but end up keeping little to none of those goals. Are you one of the many people who feel that you have given up on your resolutions and goals already? Do you feel like you are still on pace to keep your goals but running out of motivation? I’m going to give you 5 simple steps to keep pushing so that you can succeed in maintaining your New Year’s resolutions.
Find the Why to What You Do
Many people know what they do, but only the most successful people have identified their why. We drive off of having a purpose. Without a purpose, what’s the point of doing something you don’t feel like doing? Motivation is something that constantly changes. When you know your why to what you do, you can develop discipline to be consistent even when your motivation levels are low. In order to develop a hunger to be more consistent and disciplined, you must change your way of thinking. Instead of thinking about how hard you must work—think about the happiness you will feel from fulfilling your goals.
Make Realistic Goals
I have a lot of friends who know that I am a personal trainer, so they often tell me their fitness related resolutions. Most of them tell me that they are going from being a couch potato to working out every single day! During the first few weeks of the year I usually see them every single day at the gym. Once the enthusiasm runs out, they are right back to where they started. Why? Because they set unrealistic goals for themselves. While some people may think that drastic change works, the majority of people do not have that type of will-power to sustain such a dramatic change. When it comes to making goals, we should remember to keep them S.M.A.R.T.
Specific: In order to achieve something, you must know what you are trying to achieve.
Measurable: Track your progress so you can see if you are going in the right direction.
Attainable: You want it to challenge you, but it should also be possible.
Relevant: When you achieve this goal will it be worth it?
Timely: Having a time limit will give you a sense of urgency to keep pushing.
Let Yesterday Die
There is a reason why we have days, weeks, and years—it is to signify beginnings and endings. It is dangerous to let yesterday’s failures or successes dictate what you do today. Michael Jordan said, “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over again in my life. And that is why I succeed.” This is a prime example of not letting the fear of failure dictate your next move. He took his failures and used them as fuel to better himself. Not only do you need to let yesterday’s failure die, you also need to let yesterday’s successes die as well. Often the biggest setback to progress is past success. Don’t think just because you did something good yesterday that you’re done for today. Always strive to improve, because no one else is your competition. You are competing to beat your best self.
Know Yourself and Know Your Worth
There was a point in time where I didn’t know who I was. I tried to find my identity in football, then school work, then a relationship. And they all failed me. I was at an all-time low and didn’t feel like there was any hope for me. But, when I asked the Lord to fulfill me, everything changed. Instead of trying to find my worth in what I do, I now find my worth in who He is. When you know that you are a king/queen in Christ, the thought of failing does not bother you because you know that what Jesus did on the cross has made you victorious before you even fight the battle.
V-check is something I have been saying since I had this revelation, and it stands for victory check. I say this to myself every time I go into a situation that I feel like is too much for me. I know that my victory has been won through Jesus at the cross, so no matter the situation I win! I don’t fight for victory, but from victory! Adopt this mindset in everything you do and remember that the only reason why we have victory is because we put our faith in Jesus.
Set Your Priorities
Feed what you want to grow. Every day you should feed your passion in some type of way. Your passion is what God created you to do, so do it to the best of your abilities and show God’s glory through what you do! As college students we are in a great spot to feed our passions because we can lock in on doing what we were called to do. This might mean you have to sacrifice some fun and sleep in order to pursue your goals, but it will be worth it in the end. Look at what you are doing every day and ask yourself, “is what I’m doing helping me reach my goals?”. If not, then you need to realign your priorities and do what is going to benefit you in the long run. You can still take a break and have fun, but you need to make decisions that will shoot you toward your goals!
March 5, 2020
Written By Abbey Hayes, Group Exercise Instructor
Hi, my name is Abbey Hayes and I love to run. This is a phrase I never thought I would write. Like ever.
Let’s take a quick trip down memory lane to three years ago. I was unmotivated, unhappy, and couldn’t run to the end of my block without wanting to give up. I had been over-weight my entire life and saw running as something that would cause humiliation, rather than something that could change my life.
However, I was sick of feeling like this! I wanted to stop dreaming about changing my life AND ACTUALLY DO IT! I began to train for the Virginia 10 Miler and was absolutely terrified. Long story short, I ran the race. I’ve run it three times since and been in the top 10% of women the past two years. After discovering a passion for running, I developed a passion for all things fitness—especially running and HIIT. Now, I teach fitness classes and love working out.
Did you think this blog post was going to tell you the best places to run on Liberty’s campus?
I have something far more important to share with you: the lessons that God taught me as I’ve ran around Liberty’s campus over the past three years. Although, I would be happy to share with you that running from East Campus to Chili’s and back is exactly 2.5 miles, and there’s a phenomenal 5K loop starting at LaHaye, going around Thomas Road, running by the Circle, and running all the way back to LaHaye. But, we are here to talk about something far more important. Endurance.
If you hate running, that’s okay. I did too! But guess what? God created it, and that means He can teach us things through it. I don’t know about you, but to me, that’s pretty exciting. So, open your Bible, put on your running shoes, and let’s dive in.
Endurance Brings us Closer to Jesus
Hebrews 12:1b-2a: And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. (NLT)
This is pretty much the reason I work out. Now, why is this so important to me? Well, I realized that first-world countries have very little need for endurance. Everything is at our fingertips. Pain can be temporarily escaped with ease, and we never really have to force ourselves to endure anything. I believe that God gave us running, or any type of physical activity, to practice endurance. He gave us this gift to learn what it is like to power through something that feels impossible, and to realize that there must be something or someone bigger than ourselves to carry us through the unsurmountable. And that someone is Jesus. I know it may sound silly to think that you can find Jesus on a one-mile run starting from Commons 2 and ending at the gym, but He’s there.
With Every Mountain Comes a Valley
Hebrews 10:36: Patient endurance is what you need now, so that you will continue to do God’s will. Then you will receive all that he has promised. (NLT)
Have you ever noticed how long and awful the hills are when you run? Three minutes uphill feels like hours of torture. We result to walking 30 seconds in, feeling absolutely incapable of making it up the mountain. But I have good news for you! Every time you get to the top of a hill, there is a downhill!
So, you may be asking, how does this apply to my life as a Christian? Creation shows us that if there is a mountain, there must be a valley. As you run, keep this in mind. Don’t run up the mountain in fear of stopping, or worrying that it will never end, but knowing that relief is coming. The Lord is preparing you and developing your endurance for the future AND because it is so hard in the moment, you will enjoy the downhill that much more.
When You Feel as Though You Have Nothing Left, God Created You to Glorify Him
Psalm 150: 6: Let everything that breathes sing praises to the Lord! (NLT)
We have all had those moments on a run where everything in us wants to give-up. Even though I try to focus on worshipping and praying as I run, sometimes I have nothing left in me. I become frustrated with my exhaustion, which can turn into becoming frustrated with God. This typically happens when I’m unhappy with circumstances in my life. I think to myself, “How can I worship God right now? Everything in me is tired and I can barely take a step forward.” And that is when I am reminded that I don’t have to do anything, God created my body to worship him. That truth gives me so much relief and freedom. Even when I am at the end of my rope, God still created my body for worship. He is so kind to us. He will carry us when we can’t continue. When we are weak his is strong.
With these three concepts in mind, I have completely changed the music that I listen to when I run. Instead of pumping trap music through my ears, I choose to listen to worship music. I know it may sound crazy, but it has made my running time faster. There is nothing more motivating than the truth that Christ has set me free! I hope to see you running around campus. Remember, this is beyond burning a couple hundred calories (even though that is an awesome benefit). This is worship.
February 26, 2020
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 into weightlifting or interested in learning more? Women on Weights is an upcoming workshop we offer to help you learn from our female professionals. If you’re interested in weightlifting but don’t know where to start, come to us as your first resort! Attending the Women on Weights workshop will give you the chance to ask any questions you may have about lifting and receive guidance that will help you demystify weightlifting. We promise we won’t just hand you an outline we found on Pinterest and then leave you to your own devices.
We Want to Help You!
We are here to equip you with effective workouts and explain the scientifically proven mechanics behind them. We want you to find success in your fitness goals. Adding weightlifting into your weekly fitness plan may just be the secret sauce to success! If you’re interested in attending the workshop or other fitness events, you can find more information here. If you’re interested in a personal training package, you can find that here!
February 14, 2020
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.
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
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, set a timer and aim for 40 seconds of work and 20 seconds of rest. At the end of the circuit take one minute of rest and then start on the next round!
- Russian twists
- Plank walk out
- Oblique crunches
- Straight leg sit ups
- Side-to-side heels taps
- Walking lunges
- Step ups
- Kettle bell thrusts
- Alternating side-steps with squat
- Box jumps
- Rogue wall ball toss
- Bicep twist curl
- Push up from knees
- Rogue ball slam
- Skull crushers
Get 30 minutes of exercise in every day! Out of the 1,440 minutes in a day, this is just 2% of your day! Working out can give you so many benefits and doesn’t need to be as time consuming as some make it seem.
- Get outside or even in your living room and move your muscles!
- Check out the Liberty Today App for handy workout videos created by Recreation Centers! Tap on one you think you would enjoy!
- If you are a bit more experienced and want to up your game, perhaps set a goal of hitting the gym 3-4 times a week and focus on lower or upper body!
- Trying the stair stepper or walk at an incline on a treadmill for 45 minutes can be an alternative, and the key here is setting a pace that breaks a sweat but will not leave you winded 10 minutes in.
January 16, 2020
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 Above you will be taught basic ballet movements and notice significant increases in full-body strength if you consistently attend and challenge yourself. Consistent attendance at MixxedFit and Hip-Hop classes is sure to increase your movement credibility the next time you find yourself having a dance-party with friends!
So many benefits and nothing to lose! Check out our Group Ex Schedule to see which Dancercise classes work for you.
January 10, 2020
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 someone who not only has a passion for health and fitness but also has a passion for helping people! Becoming a qualified trainer requires individuals to sacrifice ample amounts of their time, money, and energy. Yet they easily make these sacrifices because YOU matter them. If you have a good trainer, you can be confident that you are receiving quality programming and advice because they put in the work necessary to provide the best service possible. They will pour their energy into each and every session to make sure you stay motivated every step of the way.
Personal Trainers can help you do much more than just reach your fitness goals.
While goal setting is a valuable and critical part of any training program, your fitness goals are not the only thing that your trainer cares about. A good trainer will also spend time helping you to frame a healthy mindset, create well-rounded and sustainable habits, and coach healthy behaviors both inside and outside of the gym. They have a desire to get you to the point where you no longer need them. They will educate you about form, technique, the why behind your workouts, and any other important information that will help you to feel confident about taking charge of your health and fitness even after your package has ended.
Personal Trainers tailor a program just for YOU.
There is no such thing as a “one size fits all” exercise program. A personal trainer will work with you to design a program that aligns with your goals, the way you respond to exercise, your likes, your dislikes, your schedule, and any other preferences and/or concerns you may have. You may have an end goal, but your trainer knows exactly how to design the map to get you there. Online programs, workout DVDs, and group exercise all have their place and benefits. However, nothing can beat a program that is designed with only you in mind.
Interested in signing up? For January 14-17 we have a 20% discount on our Tier 1 Training Packages! For more information on our offerings, visit our website.
December 5, 2019
Written By Alivia Chenoweth, Marketing Manager
Let’s Admit It…
Going home for the holidays means you don’t have access to LaHaye. But that doesn’t mean you have to lose your routine! Doing simple, short workouts from the comfort of home can be very effective in attaining your goals—no gym necessary. Here are some exercises you can complete at home over winter break.
No Equipment Body Weight Workout
Surprisingly, it is easy to achieve a full-body workout with a handful of equipment-free workouts. After stretching, we recommend beginning with your upper body and working your way down. To start, pushups are great upper body workouts that work the shoulders, chest, triceps and ab muscles. Next, sit ups, crunches, and planks are all very effective core and ab workouts. Finally, strengthen your legs by performing lunge holds, alternating lunges, squats, and calf raises. Obviously, this is not an exhaustive list of body weight workouts, so feel free to expand your arsenal by researching more!
Under 15 Minute Workout
(20-30 second breaks between each exercise)
- 10-12 pushups
- 8-10 diamond pushups
- 10-12 declined pushups (put feet on a chair or bench)
- 30 sit ups with hands behind head
- 30 cross-arm crunches
- 60 second plank
- 45 second left leg lunge hold
- 45 second right leg lunge hold
- Alternating lunges (15 for each leg)
- 20 squats
- 20 calf raises
- Repeat workouts 2x
Feel free to adjust reps, times, and workouts to suit your own fitness level and specific focus. If you stay consistent with these workouts 5-6 days a week, results will be visible within a month or two. The best part is, it should take no more than 15-20 minutes of your time each day! Also, for more workout inspiration or encouragement, check out our Workout Wednesday videos which are available on our Facebook page.
November 7, 2019
Written By Katrina Burgess, Aquatics Coordinator
The days are starting to get busy and the weather is getting cold—and let’s be honest, classes and work are beginning to fill the longest days we have seen all year. What better way to get through the day than with a podcast?
So let’s grab our earphones and begin the search for the best podcast for you. Here are 5 podcasts to make the whole week feel like the weekend.
To start your podcast search off, here is my all-time favorite: The Ken Coleman Show. In each of the episodes within this podcast, the host, Ken Coleman (did anyone else guess that?), establishes the key points to become the person who you want to be in the place where you want to be. On the show, Ken takes calls from people all over the world and listens as they pour their confusion, frustration, and dreams onto his lap. The cool thing about Ken is that he never simply gives the answer to the question, but through the 35-45 minute episodes, he allows the caller with the question to answer their own question!
- If you are in the mood for professional life guidance – e.g. preparing for the perfect interview or how to recognize key producers within your field of study or interest, this is the podcast for you!
- If you are in the mood for personal life discussion – e.g. learning how your passions and natural talents can translate into your dream job, this is the podcast for you as well!
Also, if you’re into reading, Ken Coleman published a book called The Proximity Principle which is currently selling for just $11 on Amazon!
The host, Guy Raz, engages in conversations with innovators, entrepreneurs, and idealists to highlight the stories behind some of the world’s best known companies. Have you ever heard of the Milk Bar or AirBnb? Good—because he has a few episodes where the journey behind these movements they built are discussed! Whether you love milk and cookies or tiny homes, you will love this podcast!
Put your hand up if you are currently experiencing college debt! Ladies and gentleman, this podcast was created for you whether you are experiencing debt or are totally debt-free. Between September 2019 and October 2019, Anthony O’Neal created his podcast and published his book Debt Free Degree ($14 on Amazon) with the goal to teach parents how to send their child to college completely debt-free. His podcast highlights the lies about student loans, the ways you can pay for college without debt, and how to decide if college is worth it. While you could send it on over to your parents, I believe this podcast is vital and educational for you as a student, too!
Alright, who enjoys a good dad-joke? The co-hosts of this show are award-winning dads filled with humor and the intention of making you laugh by answering the most difficult questions and engaging in ridiculous conversations. Each episode will give you 45 minutes to 1 hour of non-stop fun. *Pro-tip: you should never take their advice.
If you enjoy serious topics on discipline and leadership, Jocko Willink will blow your mind. The Jocko Podcast releases 1-3 hour episodes each week to discuss the principles that form business, war, relationships, and everyday life. If you follow @jockowillink on Instagram, you will see that he consistently starts his day around 4:30am (Shout out to our Recreation Centers morning shift employees!) Let this podcast encourage you, from the moment you open your eyes, to get work done!
If one of these podcasts interests your mind, start listening! If not, I encourage you to find one that challenges you to become productive with your talents, increases your mindfulness during all aspects of life, and benefits your professional development.