Program Description

Women on Weights (WOW) is an 8-week program designed to increase the number of women engaging in resistance training by introducing, demonstrating, and training women on a variety of exercises designed to enhance the participants overall strength, flexibility, and cardiovascular health.

Program Guidelines

Each participant will receive a tutorial of the machines and exercises available in the Fitness Center. Each participant will have the opportunity to attend scheduled training times with an on-site Personal Trainer.

Cost: $99

Dates: September 29 – November 21, 2009
Training Times (1 hour): Tuesday/Thursday (6:30am or 5:30pm); Yogalates (Saturdays; 9:30 - 10:30am)
Where: Fitness Center (Building 72)
What’s Included?: A pre and post fitness assessment, 16 training sessions, fitness manual, t-shirt, and 8 Yogalates classes. More than a $300 value!

Info in WOW fitness manual • Program Goals and Agenda • Contact Info • Nutrition • Program Guidelines • Resistance Training Guidelines • Cardiovascular Fitness • Work-outs • Pictures • Stretching Routines

What is a Fitness Assessment?

Fitness Assessments
Choosing to perform a fitness assessment is completely optional. It is highly encouraged for all WOW participants. Fitness assessments take no longer than 30 minutes and they provide a reliable prediction of the client’s current fitness level.

We will test components of fitness such as blood pressure, weight, body fat, aerobic fitness, flexibility, and strength. We can then compare your results from the pre-fitness assessment to the post-fitness assessment that will be taken at the end of the program. This is a great way to track a client’s improvement. Participants do not have to measure all components of fitness. They may choose to only measure several if they desire.

All fitness assessments will be scheduled prior to the program or after the participant has registered for the program.

WOW informational meeting (Date: Tuesday, September 22; 5:30 - 6:30pm)
The informational meeting is held for all Women On Weights participants prior to the start of the program. We will explain the program goals and agenda. Also, topics such as cardio inclusion, resistance training programs, and adaptations will be covered.

Each participant will receive a “WOW BOOK”. The “WOW BOOK” will accompany a complete tutorial of each machine, and a brief description of heart rate monitors. Participants will also sign up for a Fitness Assessment.

How to sign up Click HERE to Register!

Testimonials

" All the trainers were very helpful and informative. I loved this class. It gave me the motivation I needed to add weight training to my work-out schedule. I look forward to working out each week and I feel like it is making me stronger and in all-round better physical and mental condition."

"I truly enjoyed this class again. I learned new exercises and was able to increase the intensity of my workouts. I have also lost 12 lbs. and several inches in my lower body. I also enjoyed the yogalates class. I would like to learn a few more ab exercises using the medicine ball. Sara always challenges and encourages us to do more. She is awesome!!"

"I've been somewhat athletic most of my life, but never learned to lift weights. I really enjoyed it and wish I had learned years ago. Thank you so much for starting this program. It's making a difference in how fit I am, but also in how I feel. Not just physically. I'm just plain happier! The heart rate monitors were beneficial. I tend to keep going harder and harder when doing cardio exercise, so the monitor kept me from overdoing it. I ended up buying one for myself."

" The trainers are what MADE this program. In addition to their knowledge about the equipment and the way the body works, they were invariably energetic and enthusiastic--even at 6:30 a.m.!"

"The program was excellent. I can definitely tell I gained muscle, and my arms and legs are much more tone than before. I really enjoyed the program and the trainers were a great motivating factor for my workouts. There should be a second "sophomore" class for those who have been through the beginning sessions."

"The staff did an excellent job making the participants feel comfortable and confident when utilizing new equipment. Thanks for a fun and helpful experience."