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Fitness & Wellness Programs

Student Exercising

Fall 2014 Group Exercise Class Schedule

Effective August 25, 2014: Download the Fall 2014 Group Exercise Schedule

Please note: Tuesday evening's Zumba and Persian Aerobics classes have been moved to 7 pm - 8pm. There will be an updated downloadable schedule available as soon as possible.

Fall 2014 Small Group Training Class Schedule

Effective August 25, 2014: Download the Fall 2014 Small Group Training Exercise Schedule

Special Events

Welcome Back Swagathon!

Come celebrate the start of the school year with a bang! Enjoy back-to-back group exercise classes! Every participant receives their very own "Get Your Swag On at the SRC" towel!

Date: Thursday, August 28: 5p.m.-8p.m.

Food & Fitness

This is a fun and social program that will allow you to learn about physical activites and food culture from around the world. Cone join the SRC and our ODU Dietitian in some food and fitness fun!

Date(s): Thursdays, September 18, October 30, and November 20

Time: 5:30p.m.-7:30 p.m.

For more information, contact Tamara Morgan at tmorgan@odu.edu or 757-683-4607.

Monarch Fuel: Sports Nutrition 101

Want to get the most out of your workout? Have you been working out and not getting the results you are looking for? If so, then it may be what you are eating! Studies show improvement to muscular strength in as little as three weeks when a few key eating strategies are put into place. Stop by our Monarch Fuel table at the SRC as our ODU campus dietitian dishes out cutting edge sports nutrition. You'll receive great tips and handouts. Come on out and give your plate a workout!

Date(s): Thursday, September 25; 12:30 p.m. - 1:30 p.m. and Tuesday, October 21; 5:30 p.m. - 7:30 p.m.

CrossFit ODU Challenge

This annual singles mini CrossFit competition consists of three workouts and a chance of one surprise workout! You can register for the event at ImLeagues.com or by contacting Shannon Speed at sspeed@odu.edu.

Date: Saturday, October 4: 10 a.m. - 2 p.m.

3rd Annual ODU Triathlon & Superhero Splash and Dash

The 3rd Annual ODU Triathlon will incorporate swimming, biking, and running around the ODU campus. This event has been sanctioned by the USA Triathlon Series as part of the 'Retro Race Series' for 2014 as well as a Superhero Splash and Dash swim and run series. Kids are welcome to wear their best superhero costumes! All levels are welcomed and the event is friendly to children and para-athletes of all athletic abilities.


Date: Sunday, November 9 at 10 a.m.Tri Series Cost: $25 - ODU student ($23 early bird), $30 - SRC F/S Member ($27 early bird)
Splash and Dash Cost: $7 ($5 early bird)
Registration: www.active.com or odu.edu/specialevents

Wind Down Spinathon

Come relieve some stress and end the semester with a bang! Enjoy back-to-back spin classes from your favorite instructors.

Date: Thursday, December 4

Time: 5p.m. - 8p.m.

Wellness Workshop Series

More information coming soon!

Speciality Programming

Freshman Fit Team

Join a group of first year students as you select from a multitude of wellness activities, including: customized workouts, nutritional taste-testing, wellness strategies for a balanced life, and tons of fun! All participants will receive their own Freshman Fit Team t-shirt! Complete the Freshman Fit Team Challenge and receive your very own FitBit to use in a Spring Challenge! Each group is lead by a Fit Team Coach who will meet four times with your group during the fall semester to guide and motivate you through the challenge. Limited to 45 participants.

Dates: September 1 - November 21
Registration: Sign up on Monarch Link

Train Like an Athlete: Triathlon Series

Whether you are an experienced athlere or competeing in your first triathlon, the Train Like an Athlete: Triathlon Series will help you to set up the best training program for you! We will help you gain strength and endurance in swimming, running, and biking; getting you ready for the 3rd Annual ODU Triathlon!

Train Like an Athlete has three core programs that can assist in improving your technique in each area of the Triathlon:

Urban Ride: Grab your bike and meet us outside of the OAP every Thursday to tour the local area trails. Learn to pace yourself and increase your endurance for the big race!
Thursdays; 12:30 - 1:30 pm

Urban Run: This group run is open to runners of all abilities, no previous reunning experience necessary. Come learn how to pace yourself and increase your endurance for the big race! The group will meet in the SRC lobby.
Mondays; Noon - 12:50 pm

Tweak Your Technique: Come learn the art of swimming 'smarter, not harder'! Open to fitness lap swimmers, competitive swimmers, cross trainers, and triathletes!
Tuesdays; 11 am - Noon


Dates: Monday, September 1 - Friday, October 31
Registration: Register at the Pro Shop inside the SRC or contact Tamara Morgan at tmorgan@odu.edu or 757-683-4607.

Drop It Like It's Hot

Join our 12-week fast-track program to a slimmer, healthier you! Each one hour class includes interactive discussion on nutrition, behavior modification, and exercise. Facilitated by our very own ODU Dietitican, this series is the best collaboration of Student Health Services, Recreation & Wellness, and Counseling Services you have ever seen. Let our experts help you drop it like it's hot - ODU style - in 2014. After all, you only get one body with no refunds or returns. Learn how to treat it today! For more information, contact Tracy Conder at tconder@odu.edu or 757-683-5130.

Date: Tuesdays, September 9 - October 21; 2 - 3 pm in the Williamsburg Room located in Webb Center or Wednesdays, September 10 - October 22; 2:30 - 3:30pm in the Cape Charles/Isle of Wight Room located in Webb Center.

Nutrition Corner

Each week throughout the semester the campus dietician will be in the lobby providing information on a specific nutrition topic. She will also be available to speak to students one-on-one regarding any nutritional questions. More info to come!

Dates: Wednesdays; 12:30 - 1:30 pm

Monarch Men Fitness

Join our 6-week program for men only that will provide participants the opportunity to learn how to set personal fitness & wellness goals up for yourself!

Dates: Tuesdays, 6-7pm at the University Fitness Center, September 15 - October 31

Registration: Register at the Pro Shop inside the SRC or contact Lauren Mayes at lrmayes@odu.edu or 757-683-4517.

EmPower: Fitness for Women

Like Monarch Men Fitness, our program provides you the opportunity to learn how to set personal fitness & wellness goals and how to achieve them, for women only!

Dates: Wednesdays; 4-5pm at the University Fitness Center; September 15 - October 31

Registration: Register at the Pro Shop inside the SRC or contact Lauren Mayes at lrmayes@odu.edu or 757-683-4517.

Monarchs on the Move

Participate in activities in Aquatics, OAP, Intramurals, and Fitness & Wellness related to ODU's campus. Upon completion of the different areas on campus, incentive prizes will be awarded along the way. It's a great way to explore the SRC and learn what it has to offer.

Dates: September 29 - October 31
Registration: Register at the Pro Shop inside the SRC, or contact Hannah Twiddy

Maintain, Don't Gain

This is a four week, self-directed program designed to help individuals maintain their weight during the holiday season. You'll receive weekly e-mails that provide tips and strategies for adopting or maintaining healthy behaviors, healthy recipes, stress management tools, physical activity suggestions, and encouraging messages to keep you going!

Dates: November 3 - December 5
Registration: Register at the Pro Shop or by contacting Hannah Twiddy.

Daily Programming

Small Group Training

SGT is our new programming that unites group fitness with personal training. The SGT format allows participants of similar experience levels to progress at a consistent pace and for the instructor to more appropriately challenge each participant based on their own, individual goals.

Come workout with a group of people with similar interests and enjoy the motivation and guidance of your very own personal trainer.

Choose from:
Boxing 101
MMA Conditioning
Standup Paddleboard (SUP) Yoga
Total Body Kettlebell (TBK)
TRX Boot Camp
ViPr Boot Camp


Visit the Pro Shop inside the Student Recreation Center to register and purchase your 6-week sessions for your favorite format.

Session 1: September 8 - October 24
Session 2: October 27 - December 12
Cost (Six week session): $25 - ODU Student, $30 - Member

CrossFit ODU

This program will push you to your limits while you perform constantly varied movements executed at high intensities.

ODU Student Punch Card Cost: $5 - One Punch, $40 - Ten Punches, $80 - Twenty Punches
Member Punch Card Cost: $10 - One Punch, $90 - Ten Punches, $180 - Twenty Punches

Fitness Assessments

Fitness assessments are a great tool to help you make exercise a part of your daily life. By evaluating your fitness level and health risk, we can establish a personalized exercise program designed to help you achieve your health and fitness goals. Assessments are recommended prior to beginning an exercise program and throughout the progression of your exercise routine. This program is only for Recreation and Wellness members and benefits those interested in improving or maintaining their current fitness level. All assessments are performed at the Student Recreation Center. Fitness Assessments measure your current level of fitness, assist in goal setting and tracking of your progress. In addition, they track a variety of health related components, and improve motivation! A fitness assessment provides a baseline measurement of cardiovascular endurance, muscular endurance and strength, body composition, blood pressure and flexibility. The assessment takes about 45 minutes to complete. Please make sure to wear athletic-style clothing. Shorts are preferred due to the body composition measurement on the thigh. Schedule your assessment today by calling 757-683-5489 or stop by the SRC front desk.

Rec & Well Trek

Rec & Well Trek is a free program offered to SRC members that is designed to equip the participant with the basic knowledge needed to begin their journey to a healthier lifestyle. The program consists of an initial assessment and set up appointment with our qualified Fitness Specialists that will assess your current level of fitness and body composition, followed by set up of the ActiveTrax system where you will have the opportunity to track and determine your own fitness & wellness program. You will have access to print off your daily or weekly workouts on site or from your mobile app. There are many tracking tools, including a nutirtion component that will help you track your progress.

Cost: FREE to all SRC members
Registration: Call 757-683-5489 for an appointment

Personal Training

Your certified personal trainer can design a training program specifically for YOU based on your individual profile (including age, exercise history, fitness level, goals, available equipment, schedule availability, medical history, etc.). To save time, many diet or fitness programs are based on a general, one-size-fits-all approach and use computer-generated programs. But, most exercisers are more successful at reaching their goals when using a program that is designed just for them. We utilize the extensive profile you provide to develop your customized program so that you are always doing exercises that are just right for YOU. We design programs for all fitness levels, and use with a variety of exercise equipment or even no equipment at all. Unlike other fitness programs that take your money and then forget about you, Our Personal Trainers will be there with you through every step and we offer this service at an extremely low cost to you. Click here for Personal Training Rates

P.O.W.E.R. - People Overcoming Obstacles with Exercise & Recreation

P.O.W.E.R. is a program designed to provide accessible and adapted recreational opportunities to students, faculty, and staff at ODU. Anyone who has any special health conditions (i.e. heart disease, osteoporosis, arthritis, diabetes, and any physical or sensory limitations, post-rehabilitation or any individual concerns for requests. A medical clearance from a doctor is required. Participants are evaluated and individualized fitness programs are designed based on the initial assessment. Instructors provide assisstance, supervision, and progression of exercise sessions for each participant. Stop by the Pro Shop to complete a P.O.W.E.R. Medical Clearance form or contact Lauren Mayes, Coordinator of Fitness & Wellness, at lmayes@odu.edu.

Wellness Coaching

Have you lost the motication to eat healthily or to exercise regularly? Are you feeling stressed and need assistance coping? We can help! Our Wellness Coaching program provides you with 12 coaching sessions with one of our fitness and wellness professionals who will assist in developing a personalized plan that evolves throughout the program as wellness goals are met and new goals are identified.

Cost: FREE to SRC members
Registration: Contact Lauren Mayes at lmayes@odu.edu


Massage Therapy

We are now offering massage packages for purchase at the Pro Shop. Massage therapy is great for reducing muscle tension and stiffness, increasing flexibility and range of motion, providing relief of tension and stress. Sessions can be purchased in 30 minute and 60 minute sessions and will be provided at the University Fitness Center.

Here are the different types of massages being offered:

Deep Tissue:

Deep tissue massage therapy is similar to Swedish massage, but the deeper pressure is beneficial in releasing chronic muscle tension. The focus is on the deepest layers of muscle tissue, tendons and fascia (the protective layer surrounding muscles, bones and joints).

Sports Massage:

The particulars of the sports massage technique are specific to the athlete's sport of choice. Focusing on areas of the body that are overused and stressed from repetitive and often aggressive movements.

Cayce Reilly Massage:

The massage positively affects nerves, organs, glands, circulation, and muscles, and helps the body rid itself of toxins. The Cayce/Reilly Massage blends Swedish, osteopathic, and neuropathic massage techniques.

Tuesday Wednesday Thursday Friday Saturday
Hours of Operation 1p.m.-4p.m. 10a.m.-1p.m. 3p.m.-6p.m. 9a.m.-12p.m. 10a.m.-1p.m.
Summer Hours

9 a.m. - 11 a.m.

4 p.m. - 6 p.m.

Time Frame Students Faculty/Staff
30 Minutes $24.00 $30.00
60 Minutes $45.00 $60.00
30 Minutes (10 pack) $210.00 $275.00
60 Minutes (10 pack) $410.00 $540.00

For more information, please contact Tamara Morgan at 757-683-3384 or e-mail tmorgan@odu.edu

Training Programs and Workshops

ACSM Personal Training Certification Preparation Workshop

This is an exclusive workshop of the American College of Sports Medicine (ACSM) for participants interested in attaining the highly respected ACSM Certified Personal Trainer credential. This workshop provides state-of-the-art information in the exercise sciences, including updated ACSM and industry guidelines as well as behavioral objectives, dimensions of wellness and more.

Dates: September 19 - 21
Time: Friday: 1 - 9:30 pm, Saturday: 8 am - 5:30 pm, Sunday: 9 am - 4 pm
Cost: $375
Registration: online at www.acsm.org

ACSM Certified Personal Trainer One Day Workshop

This program is designed for currently and previously certified personal trainers who feel confident in their basic knowledge of Exercise Physiology, Anatomy, and Kinesiology. This program offers the specific knowledge necessary to be successful in attaining the ACSM Certified Personal Trainer credential.

Date: Sunday, September 21
Time: 9 am - 4 pm
Cost: $129
Registration: online at www.acsm.org

ACSM Certified Personal Trainer Exam

The ACSM CPT exam is separate from the workshop. The exam can be taken at a time that is convenient to you. To find a testing center closest to you, visit the website www.pearsonvue.com

Registration: online at www.FitnessEdNet.com

Group Exercise Instructor Training Program

This is a six week program in which you will learn the fundamentals of exercise science, components of a group fitness class, and receive practical instructions to learn to teach multiple group fitness formats. This class will be a preparatory course for the AFAA Primary Certification that will be held at ODU on Saturday, November 8.

Date: September 23, September 30, October 7, October 21, October 28, November 6
Time: 5 pm - 7 pm
Registration: Register at the Pro Shop or contact Shannon Speed at sspeed@odu.edu or 757-683-3309

YogaFit Level 1 Certification

This informative workshop gives instructiors the tools to create inspiring yoga classes that are founded on flow, yet grounded in the safety of exercise science. The learning includes physical execution, transitions, and modifications to traditional yoga poses with an emphasis on effectiveness and safety.

Dates: October 4 - 5, 8 am - 6 pm
Cost: ODU Student - $300.30 ($279.30 early bird), Member/Community $459 ($399 early bird)
Registration: ODU Students & F/S MUST e-mail Shannon Speed at sspeed@odu.edu to register. Member/Community may register on Yogafit.com

AFAA Certification Workshop Series

Are you looking to become a certified Personal Trainer or Group Exercise Instructor? Or, do you need to obtain some continuing education for your current certifications? The Fitness & Wellness team of the SRC are offering multiple workshops and certification exams to help you achieve your professional goals! Check out our schedule of workshops and certifications available.

Step Certification:
Date: October 18
Cost: $167.30 - ODU Student, $239 - Member/Community
Time: 9 am - 6 pm

Group Exercise Certification:
Date: November 8
Cost: $209.30 - ODU Student, $299 - Member/Community
Time: 9 am - 6 pm

Registration: ODU Students & F/S MUST e-mail Shannon Speed at sspeed@odu.edu to register. Member/Community may register on afaa.com