Don’t Forget to Stretch!

Since I’ve been running more lately to get ready for the Race 2 Break 5k, I’ve realized how important it is and how good it feels to stretch before and after my workout. I have always been told to do so, but I never took it seriously.

After researching the benefits that one gets from a good stretch, I feel it is necessary to include in my workout routine. These are the reasons for stretching that Justin Williamson wrote about in his article, “Why is Stretching so Important”:

  • It improves muscle development
    • If you are working on building muscle, then stretching will help muscles become full and long, rather than stunted and short.
  • It increases range of motion
    • Range of motion and flexibility is a reason why many athletes stretch in the first place. Increased flexibility will help you to perform more efficiently in a variety of activities.
  • It reduces injury
    • Stretching will gradually elongate muscles, reducing the risk of pulling or tearing a muscle if you slip or trip.
  • It warms you up
    • Blood flow is better when muscles are warmed up, and this will provide more oxygen and nutrients to keep you going during exercise.
  • It improves posture
    • Stretching the back and alleviating pain will improve posture, and it is commonly part of yoga and Pilates, for that reason.

I spoke to CRI’s Fitness Program Director Greg Stephenson, and he explained to me the two most popular types of stretching.

  1. Static stretching – This type of stretching is done while the body is at rest. You should stretch your larger muscles to a point of mild discomfort for about 20-30 seconds, 3-4 times. This kind of stretching is good to do before and after an endurance type of event; otherwise, it is recommended to do static stretching at the end of your workout because it typically reduces the amount of force your body can exert for the next 15 minutes.
  2.  Dynamic stretching – This involves controlled movement through full range of motion. It resembles what your body would be doing during activities or workouts, for example, doing high kicks or swinging your arms in circles. You are targeting a specific joint and increasing blood flow and elasticity to those surrounding muscles.

Stretching is a part of all workouts that should not be overlooked any longer! So, next time you are working out at the RAC, get a good stretch in and enjoy all of the benefits that come with it!

See you at the RAC!




Get Fit With a Personal Trainer!

I think we all want and try to be healthy and active. We come to the RAC to exercise and work towards our fitness goals, but sometimes we might find we just don’t have enough motivation to do it on a regular basis. I know I’m not the only person who has this problem, and luckily there is a way to work around this issue if you are RAC member. But don’t just take it from me; learn from a professional and read what one of CRI’s certified personal trainers has to say!

Certified Personal Trainer (CPT) Karen Ryles said that the benefits of having a personal trainer can be different for everyone, but a major advantage is that a PT can act as a motivator and accountability partner, as well as a guide to help you move toward your personal goals. A PT will help you reach your goals by customizing workouts specific to your lifestyle and needs.

Our nationally certified personal trainers are qualified to help with:

  • Sport specific training
  • Weight management
  • Coming back from an injury
  • Improve health

Karen said that if a client is self-motivated and works out on their own, then only seeing a PT once a week would be sufficient. However, if a client is lacking motivation and needs more support, then it would be more beneficial to meet with a PT three or more times a week.

The RAC provides numerous opportunities for people to practice living a healthy lifestyle and be physically fit. Karen said that having a PT at the RAC is great because there are so many activities to choose from.

Some have a hard time reaching their ultimate fitness goals. They may lack self-confidence, not know proper exercises or techniques or they may just need a little more encouragement.

“If someone is completely out of shape, there is still hope,” Karen said. “All that is needed is desire and motivation to see it through, despite the pain, sweat and tears it will take to achieve the goal of a healthy lifestyle.”

As Karen said, you have to want to see change in yourself enough to make a change in your schedule and daily routine to progress toward a healthy lifestyle. So make a commitment now to help you on your path to reaching your fitness goals! Get the personal trainer application from Member Services or download it from our website!


Session Package

Individual Price

Partner Price

Group Price



















  • *Cash, Check, Visa or Mastercard is accepted. 

  • *Normal business hours are M-F 8:00 a.m. to 5:00 p.m.

  • *Group and partner prices are per person. Groups consist of 3-4 people. 

  • *All sessions are 1 hour in length and include a FREE fitness assessment as your initial session.

Let Your Wellness Glow


How well are you living? I’m guessing the majority of college students aren’t living as well as they would like or should be. University Wellness Program understands that not everyone is fully aware of the benefits of living a healthy lifestyle, as well as the lack of nutrition all around the world. Because of that, CRI would like to inform students of Wellness Week, February 18-22, to help you boost your self-confidence and rethink some potentially dangerous decisions.

Block Party – Join us to kickoff off Wellness Week in style this Friday, February 15. From 11 a.m. to 2 p.m. there will be a block party at the Rotunda. This lunch hour will be packed with music, games, food, face painting, and of course, prizes! This is a great way to socialize and talk to others about what Wellness Week includes while enjoying free entertainment and food!

Forks-Over-Knives-DVDScreen on the Green: “Forks over Knives” – A movie under the stars is a great way to relax without being cooped up in the house. You have the chance to do this in Sweetheart Circle, and you will be educated about dieting all at the same time! Starting at 7 p.m. on Tuesday, February 19, the documentary “Forks and Knives” will examine where diets come from in terms of animal-based and plant-based. This documentary gives real-life examples of what the impacts of switching to a plant-based diet from animal-based can be. You will learn about and view evidence of how these diets can even reverse degenerative diseases, such as diabetes. So, bring a chair and blanket to enjoy the documentary, and we will provide you with popcorn and water!

LiveWell Fair – The LiveWell Fair provides students with a great opportunity to learn about the seven dimensions of wellness. This event will be set up in the Russell Union Ballroom from 10 a.m. to 2 p.m. on Wednesday, February 20. There will be around 50 on and off campus vendors to be a wellness resource for you. Be sure to pick up your LiveWell Fair passport and visit 5 of the 8 vendors to receive a free t-shirt, while supplies last! That’s not the only thing you have a chance of winning though! The first 100 students who bring a canned item will also receive a pair of awesome neon sunglasses! If you were hoping for an even better prize, you are in luck! Scan your Eagle ID at the LiveWell Fair, and your name will be put into a raffle for a $100 visa gift card donated by Monarch 301!


Empty Bowl Project – The Empty Bowl Project will also be taking place on Wednesday, February 20, and it will be from 11 a.m. to 2 p.m. at the Rotunda. This is a national organization, and the University Wellness Program is partnering with Free Spirit Pottery from downtown Statesboro. For just $10 you will choose a hand painted ceramic bowl of your liking from the 400 we will have available, and it will be filled with some delicious chili for lunch! The bowl you have selected is yours to keep as a reminder of all the “Empty Bowls” around the world. Through this event, we will raise awareness of ending hunger. All proceeds will be donated to the Statesboro Food Bank.

Our goal is to help the campus community interact with wellness in a fun and exciting way. This jam-packed week of wellness truly has something for everyone! These are just a few of the events and activities that the University Wellness Program has for Wellness Week. Check out all the other activities for the week on our website.

You don’t have to live an unhealthy lifestyle, and you shouldn’t. Join us and let your wellness glow!


Be Adventurous!

Kayaking, canoeing, backpacking and caving trips – These are all sure ways to get your adrenaline pumping! I always feel a little jealous when I hear of these awesome outdoor adventure trips people go on. Then I think to myself, ‘There’s no need for me to get jealous. Adventure trips like these are available to RAC members through CRI!’


Southern Adventures at CRI provides students with multiple opportunities throughout each semester to go on trips that range from weekend trips around the southeast to week long trips across the country. The most common are the $35 weekend trips and the $15 day trips. These prices include:

  • Gear rental
  • Instructions
  • Camping fees
  • Trip leaders
  • Transportation
  • An experience you will never forget!

I know some of you are thinking that you’ve never been too much of the outdoorsy type, or that you can’t take part in one of these trips because you have never done anything like this in the past. Set all those concerns aside! Most of the trips are geared toward participants of all levels! Our experienced staff will show you the ropes for activities you are unfamiliar with, and trip descriptions will advise you if they are geared toward the more advanced.

The SA FAQ page has a lot of helpful answers that may clear up any other questions you have about the trips that are offered. Don’t hesitate if you are interested, though, because spots fill up rather quickly.

I spoke to CRI’s Marketing and Communications graduate assistant Lindsey Sullivan about her experience with the “Kayaking with Manatees Trip.”

“The trip was a mixture of excitement and relaxation,” Lindsey said. “I was super excited to see the manatees, but there is always something nice about camping too. You’re away from your normal life with technology, and you can just relax. It was also great to meet new people and get to know them!”


Lindsey said that what made her the most nervous about the trip was the camping part. She knew there would be 0 degree sleeping bags provided, yet she was still worried about being cold. The SA team knew what they were doing and what to expect though, and they made sure all participants were comfortable and having a great time!

Lindsey said, “There’s not a lot of excitement going on in Statesboro that is cheaper or more exhilarating than one of these awesome trips, and you won’t find a better deal with friendlier trip leaders!”

Take Lindsey’s advice and go to the SA Center at the RAC to reserve a spot for an adventure trip and see what else they have to offer!