CNU Fitness

CNU Fitness CNU Fitness makes it easy to create and maintain a healthy lifestyle even while hitting the books! We have programs and facilities to match every fitness level, including various fitness classes, personal training and fitness programs.
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Hello, Captains! Today, let’s do a POSTURE CHECK (ugh, right?)! But wait! Consider the benefits… Good posture results in...
04/23/2020

Hello, Captains! Today, let’s do a POSTURE CHECK (ugh, right?)! But wait! Consider the benefits…

Good posture results in:
 Reduced back pain
 Fewer headaches
 Increased energy
 Less neck & shoulder tension
 Increased self-confidence and more!

Check out all the benefits and some exercises to help…

https://www.physiomira.com/how-to-sit-with-good-posture/

https://www.healthline.com/health/fitness-exercise/posture-benefits#20

backintelligence.com/exercises-to-improve-posture/

Got questions? [email protected]
#GetFitCNU! #SELFCARE

Hello, Captains, and Happy Wednesday! Let's make it a CARDIO day! 😃Get the heart pumpin', the breath flowin', and endorp...
04/22/2020

Hello, Captains, and Happy Wednesday!

Let's make it a CARDIO day! 😃

Get the heart pumpin', the breath flowin', and endorphins flyin'!

Is the sun shining? Go outside & walk, run, bike, skate, etc.!

Is it raining? Stay inside and dance, dance, dance 🎼
https://youtu.be/M5ffOxDIcwc

OR try this HiiT workout: https://bit.ly/2RZMFcN

#GetFitCNU! #SELFCARE

Got Questions? [email protected]

"A Call to Action: Physical Activity and COVID-19" - American College of Sports Medicine Exercise is Medicinehttps://bit...
04/21/2020
Exercise is Medicine

"A Call to Action: Physical Activity and COVID-19" - American College of Sports Medicine Exercise is Medicine

https://bit.ly/2ywQIXc

Exercising is probably not top of mind as we struggle with how to protect ourselves, our families and our communities during the coronavirus (COVID-19) pandemic. Perhaps it should be, because physical activity can be a valuable tool for controlling COVID-19 infections and maintaining quality of life...

Good morning, Captains! Today is LEG DAY, so let's do LUNGES! 😃 YAY! Lunges are functional exercises that work the hamst...
04/21/2020

Good morning, Captains!
Today is LEG DAY, so let's do LUNGES! 😃 YAY!

Lunges are functional exercises that work the hamstrings, glutes, and quadriceps! Go for 3 sets of 10 reps!

As you're doing the exercise, hold your torso upright, lift your chin, look forward, and keep the knees behind (or directly over, but not past) the toes.

Modification: only bend the knees as far as is comfortable.
No need for the back knee to touch the floor! Change the # of sets and reps (e.g., 1 set of 10 reps or 2 sets of 8 reps, etc.)

This exercise can be done without any equipment! Play your fav, upbeat music and #GetFitCNU #SELFCARE

Here's how to do a lunge: https://bit.ly/3bDrxkF

Questions? [email protected]

"3-Rounds" Thursday!Here's a heart and muscle pumpin' 3-Round routine that includes exercises from previous posts! Fire ...
04/16/2020

"3-Rounds" Thursday!
Here's a heart and muscle pumpin' 3-Round routine that includes exercises from previous posts!

Fire up your motivating play list and #GetFitCNU!

#SELFCARE

Do all 3 rounds for a 15-minute workout or repeat the sequence for a 30-minute workout! Can be scaled to all fitness levels!

Warm-up with light jogging/marching - 2 min.

ROUND 1
High Knees or March w/ Knee lifts - 3 min.
Wall Sit - 1 min.
Active Recovery (light jog or march) - 30 sec

ROUND 2
Jumping Jacks (or side to side heel taps) - 3 min.
Push-Ups - 1 min.
Active Recovery - 30 sec.

ROUND 3
Burpees - 3 min. (see link below for "how-to" & modifications)
Reverse Plank - 1 min.

Cool Down & Stretch

How to do a Burpee (includes variations for all fitness levels):
https://www.healthline.com/health/how-to-do-a-burpee

Got ?s [email protected]

WALL SIT WEDNESDAY!Fire up your quads, glutes, & hamstrings and burn some calories with wall sit exercises! All you need...
04/15/2020

WALL SIT WEDNESDAY!
Fire up your quads, glutes, & hamstrings and burn some calories with wall sit exercises! All you need is a wall! 😃

Suitable for all fitness levels! #SELFCARE

Here are the wall sit benefits, form & technique, and variations:
https://theworkoutdigest.com/wall-sit-benefits/

Got fitness questions? Need workout advice? Contact [email protected]!

Muscle-up Monday:This week, we'll focus on form and technique for specific exercises that can be done without equipment ...
04/13/2020
Exercise Library:Push-up

Muscle-up Monday:
This week, we'll focus on form and technique for specific exercises that can be done without equipment and are functional!

Today, THE PUSH UP

Muscles worked: chest, shoulders, triceps, biceps

https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/41/push-up/

Modification: Lower the knees to the mat to make the exercise a bit "easier."

Do 3 sets of 10 repetitions.

#selfcare

For fitness questions, home workouts, or anything fitness, contact [email protected]

Step 1 Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Step 2 Slowly bend forward to place your palms flat on

Joseph Pilates, creator of the Pilates method, once said "the mind, when housed within a healthful body, possesses a glo...
04/08/2020

Joseph Pilates, creator of the Pilates method, once said "the mind, when housed within a healthful body, possesses a glorious sense of power."

Just 30 minutes a day, even if these minutes are divided into 10-15 minutes throughout the day, benefits both physical and mental health!

Suggestions:

* Stretch session: neck, chest, shoulders, back https://www.medicalnewstoday.com/articles/324647#cross-body-arm-swings

* Tri-set circuit: march/light jog 5 minute warm up; 10 squats, 10 push-ups, 10-sec (or longer if desired) plank; 1-minute run in place or jumping jacks); repeat sequence 2X

* Core/Back (choose exercises that are suitable for you): https://greatist.com/fitness/10-minute-pilates-workout#exercises

* Contact us at [email protected]! We are available to answer questions, provide exercise plan guidance, etc.!

#selfcare

Music Monday! According to "Medical News Today," music benefits health (Whiteman, 2015). medicalnewstoday.com/articles/3...
04/06/2020

Music Monday!
According to "Medical News Today," music benefits health (Whiteman, 2015).

medicalnewstoday.com/articles/302903#An-effective-stress-reliever

And, we know exercise benefits health too, and listening to music during a workout is motivating and energizing! !

What's on your workout playlist?

Here's a a Spotify Workout Song playlist: open.spotify.com/playlist/282qSXRozIyie7XchArY2o

Need some advice on a home workout? Motivation strategies? Contact [email protected]!

#selfcare

Calling all Captains who have a passion for fitness! Do you like Cycling 🚴‍♀️🚴‍♂️, Weight Training 🏋️‍♂️🏋️‍♀️, HiiT/Taba...
04/03/2020

Calling all Captains who have a passion for fitness!
Do you like Cycling 🚴‍♀️🚴‍♂️, Weight Training 🏋️‍♂️🏋️‍♀️, HiiT/Tabata 🏃‍♀️🏃‍♂️, Pilates💪😃 or Zumba 💃🕺? Want to get paid for sharing your fitness passion? Have you thought about becoming a Fitness Instructor?

Looking for Fitness Instructors for the 2020-2021 school year! Appropriate Fitness Instructor certification and Adult CPR/AED/First Aid certification required.

For more information, contact [email protected]!

#selfcare #GetFitCNU!

Thrivin' Thursday!Release stress, burn calories, stimulate endorphins, and #selfcare  with this fun 30-minute cardio dan...
04/02/2020

Thrivin' Thursday!

Release stress, burn calories, stimulate endorphins, and
#selfcare with this fun 30-minute cardio dance & kickboxing workout! The video also shows modifications!

Got questions? Need help with a personal workout?

Contact [email protected]

https://youtu.be/EcqYeThduWk

#cnubwell Wednesday!We know that physical activity, good nutrition and adequate sleep can all help alleviate stress, but...
04/01/2020

#cnubwell Wednesday!

We know that physical activity, good nutrition and adequate sleep can all help alleviate stress, but sometimes it's difficult to navigate through these good healthy habits.

We hope our daily tips are helpful to you in some way, and please reach out to us at [email protected]! We'd love to hear how you are doing and how we can help you!

For today, just take ~ 5-10 minutes to slow down, #self-care, and just BREATHE. 🙂

https://youtu.be/CQjGqtH-2YI

TABATA Tuesday!What is Tabata training? It's a form of high intensity interval training consisting of 20 seconds of all ...
03/31/2020

TABATA Tuesday!

What is Tabata training? It's a form of high intensity interval training consisting of 20 seconds of all effort of work and a 10 second active recovery "rest," usually consisting of 4 different exercises repeated twice to last 4 minutes total. It can sound intimidating, but the selected exercises can be scaled for all fitness levels.

Warm up before beginning by marching or light jogging in place for 5-10 minutes. Make sure you have plenty of space around you. Have water available!

Sample Round:

#1. High Knees (20 sec) --> 10 sec march/transition to next exercise

#2. Push ups (on toes or knees; 20 sec) -->10 sec recovery

#3. Squat Jumps (20 sec) --> 10 sec recovery

#4 . Mountain climbers (20 sec) --> 10 sec recovery

Rest 1 minute; drink sips of water; then repeat sequence!

😃👊💪

Be sure to stretch all major muscle groups!

Here are also some video resources, and please reach out for individual questions! We can arrange for a Google Hangout if you'd like!

[email protected]

#selfcare

https://www.acefitness.org/education-and-resources/lifestyle/blog/3599/20-minute-tabata-inspired-workout/

youtube.com/watch?v=sHgLdjyhbdA

Meal Planning Monday!Healthy eating can be challenging enough and current events can increase that challenge! Here are s...
03/30/2020

Meal Planning Monday!
Healthy eating can be challenging enough and current events can increase that challenge! Here are some helpful tips from the U.S.D.A.: https://www.choosemyplate.gov/coronavirus
#selfcare

Good morning, Captains!For Wednesday, let's focus on WELLNESS and specifically, MINDFULNESS (https://www.psychologytoday...
03/25/2020

Good morning, Captains!
For Wednesday, let's focus on WELLNESS and specifically, MINDFULNESS (https://www.psychologytoday.com/us/basics/mindfulness).

Practicing mindfulness helps reduce stress, ease anxiety, and alleviate depression.

One way to practice mindfulness is through a guided meditation. So find a comfortable sitting or lying position, and follow along with this video:
https://youtu.be/MIr3RsUWrdo

Wishing you good health! #selfcare

Hello, Captains!We hope you, your family and friends are healthy and safe! These are difficult times, and exercise can h...
03/24/2020

Hello, Captains!
We hope you, your family and friends are healthy and safe!

These are difficult times, and exercise can help manage them!
Equipment is not required! Here are 25 different exercises you can do at home (*Note: be careful with the "cobra" exercise if you have a sensitive low back --> you can modify "cobra" by not lifting up as far):

https://www.acefitness.org/education-and-resources/lifestyle/blog/6593/top-25-at-home-exercises/

Wishing you good health!

03/16/2020

The Freeman Center will close today, Monday, March 16 at 5 p.m., and will remain closed until further notice. Please take good care!

CNU Fitness's cover photo
03/12/2020

CNU Fitness's cover photo

CNU Fitness
03/12/2020

CNU Fitness

Happy CNU Day from the Cycle Jams peeps! #cnuday20
03/11/2020

Happy CNU Day from the Cycle Jams peeps! #cnuday20

CNU Fitness's cover photo
03/09/2020

CNU Fitness's cover photo

CNU Fitness
03/09/2020

CNU Fitness

The Freeman Center Hours of Operation during Spring Break will be:Friday, February 28: 6:30 a.m. - 7 p.m. Saturday/Sunda...
02/26/2020

The Freeman Center Hours of Operation during Spring Break will be:

Friday, February 28: 6:30 a.m. - 7 p.m.

Saturday/Sunday, February 29/March 1: closed

Monday - Friday, March 2 - 6: 7 a.m. - 7 p.m.

Saturday, March 7: closed

Sunday, March 8: regular semester hours resume

We wish you a relaxing Spring Break!

https://interweb.cnu.edu/freemancenter/fitness/

Try a HiiT* workout, walk/run on the treadmill, ride a bike, lift some weights, etc.! *HiiT workouts can be scaled to in...
02/24/2020

Try a HiiT* workout, walk/run on the treadmill, ride a bike, lift some weights, etc.!

*HiiT workouts can be scaled to individual fitness levels!

Sample HiiT (high intensity interval training) workout:

Warm up (e.g. light bike ride, walk/run in place or on treadmill)

Each exercise should be performed with as much effort as possible for 30 seconds, followed by a 10 second active rest (e.g., march in place), then move to the next exercise:
1. Jumping jacks (or side steps)
2. Wall sit
3. Push-ups (on knees or toes)
4. Abdominal crunch/curl-ups
5. Knee lifts/hi-knees
6. Squats
7. Tricep dips (on chair or floor)
8. Plank (on knees or toes)
9. March or run in place
10. Lunges (alternating R/L)
11. Side planks (30 seconds on each side)
12. Bridges

Then, stretch all muscles to relax and restore.

#GetFitCNU! https://interweb.cnu.edu/freemancenter/fitness/

Free Yoga this Friday, Feb. 21!YOGA: MOON SALUTATIONSPrepare for the new moon by practicing a sequence of moon salutatio...
02/19/2020

Free Yoga this Friday, Feb. 21!

YOGA: MOON SALUTATIONS

Prepare for the new moon by practicing a sequence of moon salutations. We will flow through a series of calming, moon-centered poses to relax our bodies and minds. All levels welcome!

Time: 5 - 6 p.m.
Instructor: Stephanie
Location: The Freeman Center, Trieshmann Health and Fitness Pavilion, Multipurpose Room 2

https://interweb.cnu.edu/freemancenter/fitness/

Wednesday: What's your Why?Reflect on why you do or do not workout. "Do" - maybe it's for the physical and mental benefi...
02/19/2020

Wednesday: What's your Why?

Reflect on why you do or do not workout.

"Do" - maybe it's for the physical and mental benefits

"Do not" - maybe it's because of lack of time, interest, or motivation

Keys to workout habits: find activities you enjoy, incorporate motivating music, invite a friend...

https://interweb.cnu.edu/freemancenter/fitness/

#GetFitCNU!

Training Tuesday!Walk/Run the Great Lawn, ride a bike, play frisbee, come to Cardio, Crunch & Core @ 4:30 pm ($5/drop-in...
02/18/2020

Training Tuesday!

Walk/Run the Great Lawn, ride a bike, play frisbee, come to Cardio, Crunch & Core @ 4:30 pm ($5/drop-in fee or $25 fitness pass)....

Or, not sure what to do? Consider working with a Personal Trainer (fees vary)! Contact [email protected] for more information.

https://interweb.cnu.edu/freemancenter/fitness/

#GetFitCNU!

Muscle up Monday!Muscle/weight/resistance training enhances fitness, promotes weight management, protects bone health, b...
02/17/2020

Muscle up Monday!

Muscle/weight/resistance training enhances fitness, promotes weight management, protects bone health, boosts energy, and improves mood (American College of Sports Medicine, 2013).

Various types of resistance training includes free weights, weight stack machines, dumbbells, kettle bells, medicine balls, stability balls, BOSUs, and resistance bands. Body weight exercises count too (e.g., squats, lunges, push-ups)!

Perhaps even try Pilates & Barre today at 6:30 p.m. ($5 drop in fee or $25 for an all-access semester-long fitness class pass)!

#GetFitCNU

https://www.acefitness.org/education-and-resources/lifestyle/blog/5353/weight-lifting-for-weight-loss

https://interweb.cnu.edu/freemancenter/fitness/

Practice self-care on Valentine's Day with Friday's Week of Wellness programs:12 - 1 p.m. Dancing to De-Stress (DSU Stre...
02/14/2020

Practice self-care on Valentine's Day with Friday's Week of Wellness programs:

12 - 1 p.m. Dancing to De-Stress (DSU Street) - led by Hypnotic Control and the Ballroom and Broadway Dance clubs

5 - 6 p.m. Cardio, Crunch & Core (Freeman Ctr, Fitness Pavilion, MPR 1) combines cardio kickboxing, weights and abs/back with a relaxing stretch!

#GetFitCNU

https://interweb.cnu.edu/freemancenter/fitness/

The Week of Wellness is sponsored by S.A.V.E. http://cnu.edu/save/

Thursday's Week of Wellness programs:11:30 a.m. - 1:30 p.m. Wellness Fair (DSU Street)4:30 -5:30 p.m. Pilates & Barre (F...
02/13/2020

Thursday's Week of Wellness programs:

11:30 a.m. - 1:30 p.m. Wellness Fair (DSU Street)

4:30 -5:30 p.m. Pilates & Barre (Freeman Ctr, Fitness Pavilion, MPR 1)

6 - 7 p.m. Yoga Flow (Freeman Ctr, Fitness Pavilion, MPR 2)

#GetFitCNU!

https://interweb.cnu.edu/freemancenter/fitness/

Happy Wellness Wednesday! The Week of Wellness (sponsored by S.A.V.E.) continues!Today's fitness and wellness programs i...
02/12/2020

Happy Wellness Wednesday! The Week of Wellness (sponsored by S.A.V.E.) continues!

Today's fitness and wellness programs include:

11:30 - 1:30 p.m. Spin the Trivia Prize Wheel (DSU street)

4 - 5 p.m. Sleep for the Health of It (Freeman Ctr, Room 101)

6 - 7 p.m. Gentle Flow Yoga (Freeman Ctr, Trieshmann Health and Fitness Pavilion, MPR 2)

6 p.m. Women's Basketball vs. St. Mary's (Freeman Center Field House)

#GetFitCNU!

https://interweb.cnu.edu/freemancenter/fitness/classes/

The Week of Wellness starts TODAY!*sponsored by S.A.V.E.Monday, Feb. 10, join us for the FREE activities in The Freeman ...
02/10/2020

The Week of Wellness starts TODAY!
*sponsored by S.A.V.E.

Monday, Feb. 10, join us for the FREE activities in The Freeman Center, Trieshmann Health and Fitness Pavilion:

Mindfulness Yoga, 1 - 2 p.m. (MPR 2)

Yoga Flow, 5:30 - 6:30 p.m. (MPR 2)

Pilates & Barre, 6:30 - 7:30 p.m. (MPR 1)

#GetFitCNU!

https://interweb.cnu.edu/freemancenter/fitness/classes/

Feeling STRESSED? Come to a FREE yoga class today, Fri., Feb. 7! YOGA FLOWA mind/body practice focusing on breath, inten...
02/07/2020

Feeling STRESSED?
Come to a FREE yoga class today, Fri., Feb. 7!

YOGA FLOW
A mind/body practice focusing on breath, intention and poses. Flow from one yoga pose to the other for an energizing yet relaxing practice. Novice and experienced yogis welcome!

Time: 5-6 p.m.
Instructor: Kilee
Location: The Freeman Center, Trieshmann Health and Fitness Pavilion, Multipurpose Room 2

#GetFitCNU!

https://interweb.cnu.edu/freemancenter/fitness/classes/

Got Stress? Come to Yoga Flow! FREE!Friday, Feb. 75 -6 p.m.The Freeman Center, Trieshmann Health and Fitness Pavilion, M...
02/05/2020

Got Stress? Come to Yoga Flow! FREE!
Friday, Feb. 7
5 -6 p.m.
The Freeman Center, Trieshmann Health and Fitness Pavilion, Multipurpose Room 2

A mind/body practice focusing on breath, intention and poses. Flow from one yoga pose to the other for an energizing yet relaxing practice. Novice and experienced yogis welcome!

#GetFitCNU!

https://interweb.cnu.edu/freemancenter/fitness/classes/

TODAY, Wed., Feb. 5 @ 4 p.m. in Freeman 101, come hear about good eating habits, strategies, and approaches in our "Food...
02/05/2020

TODAY, Wed., Feb. 5 @ 4 p.m. in Freeman 101, come hear about good eating habits, strategies, and approaches in our "Food for Thought" talk! It is FREE!

It's Workout Wednesday!!!!What's your "why" you workout? Physical benefits? Stress Relief? Zen? GREAT!!!! Share those ex...
02/05/2020

It's Workout Wednesday!!!!
What's your "why" you workout? Physical benefits? Stress Relief? Zen? GREAT!!!! Share those experiences with others to encourage them!

What's your "why" if you don't? Time? You are not alone! Did you know that even 10 minutes of physical activity can be beneficial? So, take an active study break - walk the Great Lawn, walk up and down a hallway, take the stairs, do some squats or push-ups, stretch!

Not sure what to do? Take fitness classes and/or contact [email protected] to set up a meeting to talk about your goals and available resources. We are here to help!

#GetFitCNU! We look forward to seeing you!

Address

1 Avenue Of The Arts
Newport News, VA
23606

Opening Hours

Monday 06:30 - 23:59
Tuesday 06:30 - 23:59
Wednesday 06:30 - 23:59
Thursday 06:30 - 23:59
Friday 06:30 - 23:00
Saturday 09:00 - 23:00
Sunday 12:00 - 23:00

Telephone

+17575947980

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