Free Fitness Training

From the Be Healthy Be Fit Program: the Downtown Alliance and the city’s Parks and Recreation Department will offer free fitness and dance classes throughout the summer at Rosa Parks Circle. The schedule is as follows:

  • Sundays from 6 to 7:30 p.m. is Ballroom/Latin Dancing
  • Mondays at 5:30 is Zumba
  • Thursdays at 5:30 p.m. is Hip-Hop

These are fun ways to get fit and the whole family is welcome to participate.

Wellness Opportunity: Neither Pudgy nor Bulky

Neither Pudgy nor Bulky or cardiovascular vs strength training for maximum fat loss – Friday, April 16, 2010  9:30-11 a.m.  This course is an overview of the differences between the effects of cardiovascular training and resistance training on the body and its fat burning processes including examples of both types of fitness routines and the tools necessary to measure their effectiveness.

Participants will be able to:

  • Recognize the major components of health-related physical fitness.
  • Define aerobic exercise and name at least five different types of aerobic activities.
  • Calculate target heart rates and their use for optimum aerobic training
  • Define and understand the impact of resistance training on fat loss
  • Differentiate between isometric and isotonic forms of resistance training.
  • Compare the immediate and long-term effects of cardio and strength training
  • Define the essential components of optimum fat loss focused fitness regime
  • Design a 15 min. personalized desk-side workout routine

Target Audience: anybody interested in exploring exercise for body fat loss.  Register at

Be Healthy Be Fit: The 7 Keys for New Golfers (4/8/10)

Have you ever heard someone say, “I tried golf once but it wasn’t for me. It was intimidating and everything happened so fast. It was embarrassing and I didn’t understand it”? Learn the seven keys that every new – or almost new – golfer should know.

Spring is here — the time when a man’s — or women’s — fancy turns to GOLF! The Be Healthy Be Fit Program is hosting a session facilitated by Scott Seifferlein, local golf pro on Thursday, April 8 from 2:30-3:30 p.m.  After attending this session, you will know:

  • how to learn golf the right way
  • the six steps to embarrassment free golf
  • three secrets about enjoying the game that the golf courses will never tell you
  • Scott’s new golfer tee-box system
  • which clubs are for decorative purposes only
  • how to select an instructor

Don’t forget the Annual GRCC Flanagan Golf Outing, held to raise funds for student scholarships, is coming up on Thursday, May 27 and you want to be ready.  Register for this session at Scroll to the bottom of the page to the Wellness & Personal Enrichment section.

What is a “Healthy Diet”?

From the USDA – United States Department of Agriculture: The Dietary Guidelines for Americans give science-based advice on food and physical activity choices for health. The 2005 edition of the Dietary Guidelines remain the current guidelines until the 2010 edition is released.

The Dietary Guidelines describe a healthy diet as one that emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Eat From the Ground up

As part of National Nutrition Month, the GRCC Be Healthy Be Fit program will provide tips during the month to help you eat healthier.

The 2010 National Nutrition Month theme is: “Eat from the ground up” emphasizing the focus on eating a plant based diet. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.
~ The National Dietetic Association (

Triple Crown Running Series Looking for GRCC Runners

GRCC has a new running team.  This year, the GRCC “Be Healthy Be Fit” Program is sponsoring a team in the local running team competition, the “Triple Crown Series”.  The three races that make up the Triple Crown Series are:

  • Irish Jig 5K (March 20)
  • Brian Diemer Amerikam 5K (June 12)
  • Reeds Lake Run (June 26)

The Triple Crown Series eligibility rules stipulate that participates must be full time staff.  Spouses are also eligible.  Another Triple Crown rule is that team scores are improved by 10 percent if the CEO/president runs.  President Ender has agreed to join the team!   Each race is 5 kilometers, or 3.1 miles.  GRCC will be competing in Division I along with Steelcase, Amway, Spectrum, and other large companies and organizations.  The team with the lowest points wins the competition.  Only the top five runners score points.   Points are scored by your place in your age group and gender.  You can see past year results at There is an individual registration fee ($25) required by each runner for each race.   If you are interested in participating, please contact Jim Fox in the HR Dept before March 10.  For those who are interested in keeping up with the Team’s progress, join our Facebook group, GRCC Runners.

March is National Nutrition Month

The GRCC Be Healthy Be Fit program is offering two nutrition classes for employees.

  • Jim Keating, Adjunct Faculty member in Photography, will facilitate Food Choices, Exercise & Weight Loss on Tuesday, March 16 from 3:30-4:30 p.m.
  • Sandy Andrews, Faculty member in Physical Sciences, will facilitate Moderating your Salt, Sugar, Fat, & Cholesterol Intake on Friday, March 19 from 11:30 a.m.-12:30 p.m.

Register for these sessions at

Be Healthy Be fit/Wellness Team Invite You to Go Red for Women

Friday, February 5th is National Wear Red Day.  The Be Healthy Be Fit Program along with the Wellness Team is asking GRCC employees to wear RED to bring attention to the No. 1 Killer of Women — Cardiovascular Disease.

Heart disease, stroke, and other cardiovascular diseases (CVD) are the No. 1 cause of death in American women, claiming about 455,000 lives each year, or nearly one death each minute. CVD kills more women than the next five causes of death combined, including all forms of cancer.  In 2005, one in 30 female deaths was from breast cancer, but more than one in three was from cardiovascular disease. Recent research suggests that the coronary heart disease death rate for women ages 35 to 44 actually increased annually between 1997 and 2002.  Women age 40 and older are less likely than men of that age group-77% vs. 82%–to survive a year after their first heart attack. CVD is largely preventable. One study found that if women adhere to five lifestyle choices involving diet, exercise, and non-smoking, 82% of coronary events can be prevented. But prevention is hindered by the fact that many women and their health care providers don’t realize that CVD is a woman’s No. 1 health threat.

The above information is provided by the American Heart Association. Heart Disease and Stroke Statistics-2009 Update. Dallas, Texas.: American Heart Association; 2009. Go to for more information.

“Dump Your Plump” From the Be Healthy Be Fit Program

“Dump Your Plump” is a team competition that is a nationally recognized health and wellness program that promotes a healthy lifestyle through exercise and proper eating habits in a team completion format.  The key of the program’s success is the support system that develops within the team and the friendly competition between teams.

Everyone on the team sets a realistic weight loss goal from 0- 20 pounds.  Points are awarded for both weight loss and exercise during the contest.  To gain maximum points, participants are required to perform 30 minutes of aerobic-type exercises, 5 times a week.  You can walk, jog, walk, bike, swim or select another aerobic exercise you enjoy. All points are calculated by the Contest Director, using a computerized program.


  • To promote safe weight loss through proper nutrition and aerobic exercise.
  • To encourage peer support in the workplace.
  • To provide an activity that is healthy and educational.
  • To have fun!


  • This is open to all GRCC Employees.
  • Form a team of 4 to 10 people – each GRCC employee can also invite an immediate family member to be part of the team.  At least half of the team must be GRCC employees.
  • Each team must have a captain who is willing to attend a 90 minute (may not take this long) Captain’s Meeting the first week of February.  The captain will distribute information to team members and help keep them motivated.
  • Each team comes up with a silly, fun name.
  • We must have at least 6 teams to run this program.  Teams must register by Friday, January 29, 2010.
  • Each participant must purchase “The Best Little Book of Wellness” for $13.50.
  • The contest will begin in mid-February, 2010 and conclude in mid-April, 2010.
  • There will be a required weekly weigh-in for each team member.
  • Weekly prizes will be given with a prizes at the end of the contest for 1st, 2nd, & 3rd place teams

For more information contact Liz Timmer at 234-3490 or

Zumba Time Again

Be Healthy Be Fit is sponsoring two six-week sessions this winter semester.  Sessions will be held on Mondays from 4:45 to 5:45 p.m. in 351 Main.  The first session begins Monday, January 18 and will conclude February 22.  The second session will begin Monday, March 8 and conclude April 12.  The cost of each 6 week session is $15 payable in advance in the Learning Academy for Faculty & Staff.  Sorry, individual weekly payment is not available.  Questions can be directed to Liz Timmer at

Massages for GRCC Employees

The Be Healthy Be Fit program has made arrangements with Pamela Jones, CMT, to be on campus one day a month to do 10 or 15 minute chair massages. Employees will need to contact Pamela directly at 437-5734 or to schedule their massage. Massages will be done in 347 Main on the following dates:

  • Tuesday, October 27 2-4 p.m.
  • Tuesday, November 17 2-4 p.m.
  • Tuesday, December 15 2-4 p.m.

The cost is $10 for a 10 minute massage or $15 for a 15 minute massage.