IN THIS NEWSLETTER: Holiday Fitness Preparation Tips | Finals Week GX Schedule | Winter Break GX Schedule | "CruzFit is Coming!" | Personal Trainer H

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(from, contributed by Jonathan Ross)


Thanksgiving was just a week ago, marking the beginning of a 5-week holiday celebration that often spells doom for your health and fitness plan. Along with those celebrations will come headlines and broadcast news stories highlighting the holiday weight gain that thousands of people experience every year.

Ignore them.

Don’t think about weight gain this holiday season – think about celebrating with friends at family while simultaneously enjoying the sensation of living in a body that’s healthy.

Below are 10 tips you can use to change how you think this time of year. The result will make it easier for you to make the right choices – even when a lot of people around you aren’t.

1) It’s not about the actual holidays.

What you do on Thanksgiving Day or Christmas Day isn’t your major concern. It’s all the other days in between that will determine if your holidays are healthful. You may encounter holiday treats at random at work or at home from a kind neighbor bringing you a home-baked gift. These situations are more frequent than a binge on a holiday. Overeating on Thanksgiving Day isn’t going to get you out of shape. Just like doing things right one day isn’t going to get you in shape. It’s all the little things on a daily basis that determine if you are moving toward fitness or away from it.

2) List your top 2-3 favorite treats during the holidays and commit to having only those.

We’ve all got our favorites. List them, and stick to them so you can enjoy your favorites without consuming any “accidental” junk food you weren’t planning on.

3) Let go of perfect.

We don’t expect it in other areas of life – school, work or in with our family members. So why do we expect “perfect” when we think about our fitness routines? You may miss a workout. In fact, everyone will at some point. It’s not the end of the world. Really. Just make sure you get the next one done.


4) Forget your workout routine; just challenge yourself.

You may not have time for your full routine, so don’t do it! Exert yourself for 10 minutes if that’s all you have. Your body responds to the challenge of exercise, not to the amount of time you spend doing it.

5) Focus on what you can do, not what you can’t.

Every year I hear an endless parade of, “I’ve just been so busy with the holidays and family visits, that I couldn’t workout.” This year, focus on what you can do instead of what you can’t. Look for solutions instead of repeatedly dwelling on the problems and obstacles.

6) Ask yourself, “Do I really have to _________ ?”

There is likely something that you tell yourself you “have to” do that you don’t. Maybe it’s sending out holiday cards to everyone in your address book. Or maybe it’s hosting the family at your house (again!) just like you do every year. You have more choices than you think.

7) Pick your top 5 favorite exercises

Write down your 5 favorite exercises – I’m sure squats will be on everyone’s list this year – and when you need a blast of movement, do all of them for 30 seconds each. It will be easier if they are bodyweight exercises, but you can use anything as long as they are your favorites.


8) Explore fun ways to get the family moving.

Family gatherings usually involve too much food and too much sitting around. Get everyone outside any way you can. Reinvent old traditions in movement-based ways. Instead of sitting around talking about what you’re thankful for, have everyone share that while they’re out on a walk together. Whoever is talking has to walk backward and face the group while they share. Be creative. Too cold? Bundle up – once you’re out and moving, you’ll warm up.

9) Keep sugar off of your vegetables.

I used to hate sweet potatoes. A few years ago, I realized this was due in large part to when I was growing up they were always served with brown sugar and marshmallows. Awful. Let there be no glazing of carrots this year. Sugar has no place on vegetables. There will be enough sugar in your favorite dessert. Glazing is for doughnuts. This year, find ways to make side dishes that are both delicious and nutritious.

10) Remember that the holidays come at the same time every year

Your favorite holiday comes on the same day each year (for the most part). Those annual celebrations won’t catch you by surprise, so there’s no reason why you can’t plan for them. Unknown interruptions to your fitness program like car trouble or sick children can’t always be avoided, but when celebrations come every year there’s no excuse. Use your smarts and creativity combined with some of the tips above to come up with a plan for celebrating that will allow you to enjoy the festivities without wrecking your fitness plan in the process. Keep at it and you’ll get a little better each year!

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finals week

Due to the changes in classroom availability during Final Exams week (because of reduced facility hours and/or classroom bookings by higher-priority campus groups) there will be a few changes to our regular weekly Fall schedule during the week of 12/7-12/13. Please make note of the Final Exams Week schedule listed below (classes still being offered are listed in bold), and adjust your workout plans accordingly.

Mon, 7:30a - YOGA (All Levels) @ 2300 Delaware Ave, Rm B290
Mon, 12:00p - IYENGAR YOGA (CANCELLED d/t instructor unavailability)
Mon, 12:30p - FITNESS XPRESS @ OPERS Multipurpose Room
Mon, 5:30p - FIT BARRE (CANCELLED d/t reduced facility hours)
Mon, 7:00p - ZUMBA (CANCELLED d/t reduced facility hours)

Tue, 7:30a - CARDIO KICKBOXING (CANCELLED d/t reduced facility hours)
Tue, 12:00p - PILATES (All Levels) @ 2300 Delaware Ave, Rm B290
Tue, 12:00p - ZUMBA @ OPERS Multipurpose Rm
Tue, 5:30p - PILATES-YOGA (CANCELLED d/t reduced facility hours)
Tue, 7:30p - WORLDANZ (CANCELLED d/t reduced facility hours)

Wed, 7:30a - POWER PILATES (CANCELLED d/t reduced facility hours)
Wed, 12:00p - IYENGAR YOGA (CANCELLED d/t classroom unavailability)
Wed, 12:30p - FITNESS XPRESS @ OPERS Multipurpose Rm
Wed, 5:30p - SUNSET YOGA @ 2300 Delaware Ave, Rm. B290
Wed, 8:00p - ZUMBA (CANCELLED d/t reduced facility hours)

Thu, 12:00p - PILATES (All Levels) @ 2300 Delaware Ave, Rm. B290
Thu, 12:00p - FIT BARRE @ OPERS Multipurpose Rm
Thu, 5:30p - TOTAL BODY COND. (CANCELLED d/t reduced facility hours)
Thu, 6:30p - PILATES-YOGA (CANCELLED d/t reduced facility hours)
Thu, 8:00p - WORLDANZ (CANCELLED d/t reduced facility hours)

Fri, 7:30a - CARDIO KICKBOXING (CANCELLED d/t reduced facility hours)
Fri, 12:00p - FLOW YOGA @ OPERS Martial Arts Studio
Fri, 12:00p - YOGA (All Levels) @ 2300 Delaware Ave, Rm B290
Fri, 12:30p - FITNESS XPRESS (RELOCATED to OPERS Activities Room)
Fri, 5:30p - ZUMBA (CANCELLED d/t reduced facility hours)

Sat, 10:15a - CARDIO BOOTCAMP (CANCELLED d/t reduced facility hours)
Sat, 11:30a - FIT BARRE (CANCELLED d/t reduced facility hours)

Sun, 11:30a - CARDIO KICKBOXING (CANCELLED d/t reduced facility hours)


If you weren't already aware, our FitLife GX program will continue to offer a limited schedule of drop-in group exercise classes during the winter break period of December 14th through January 3rd, when facility hours and availability allow. So, don't take a vacation from fitness before you take one from school and work!

Mon, 12/14 (7:30a) - YOGA (All Levels)
Mon, 12/14 (12:00p) - IYENGAR YOGA
Mon, 12/14 (12:30p) - FITNESS XPRESS

Tue, 12/15 (12:00p) - PILATES (All Levels)
Tue, 12/15 (12:00p) - ZUMBA

Wed, 12/16 (12:00p) - IYENGAR YOGA
Wed, 12/16 (12:30p) - FITNESS XPRESS
Wed, 12/16 (5:30p) - SUNSET YOGA

Thu, 12/17 (12:00p) - PILATES (All Levels)
Thu, 12/17 (12:00p) - FIT BARRE

Fri, 12/18 (12:00p) - FLOW YOGA
Fri, 12/18 (12:00p) - YOGA (All Levels)
Fri, 12/18 (12:30p) - FITNESS XPRESS

Mon, 12/21 (7:30a) - YOGA (All Levels)
Mon, 12/21 (12:00p) - IYENGAR YOGA

Tue, 12/22 (12:00p) - PILATES (All Levels)

Wed, 12/23 (12:00p) - IYENGAR YOGA
Wed, 12/23 (5:30p) - SUNSET YOGA

You can pick up a printed copy of the Winter Break schedule at the front desk of the OPERS Facility Center and/or Wellness Center.


Mark Your Calendars for CruzFit 2016

This year's "CruzFit Team Fitness Challenge" will be starting before you know it, so mark your calendars and be prepared to recruit your team when we all return to campus in January!

- Monday, January 4th - Registration Opens

- Monday, January 18th - Challenge Begins!

- Sunday, January 31st - Registration Closes

Stay tuned for more details regarding registration and exercise-tracking to be posted to our website (

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James Lewis


James has been a member of our personal fitness training staff since 2013 and begin teaching our group exercise program's Cardio Bootcamp and Fitness Xpress classes in 2014. He's brought a high level of strength training and conditioning knowledge to our program, and is always a pleasure to work with because of his positive, friendly, and professional attitude.

James is a retired Navy service member and former Command Fitness Leader for Navy sailors. After retirement, he became a Certified Personal Trainer though the Aerobics and Fitness Association of America (AFAA) and American College of Sports Medicine (ACSM) while completing his bachelor's in Kinesiology from CSU Monterey Bay. James specializes in exercise routines designed to improve overall fitness and health, including strength, muscular endurance and cardiorespiratory conditioning. He is currently in the process of earning his M.A. in Kinesiology from San Jose State University. In his spare time he enjoys hiking, playing sports, spending time with family and friends and freelance writing.

You can meet James and benefit from his extraordinary knowledge of strength training and cardio conditioning by signing up for our personal fitness training services and/or attending one of his group exercise classes at the following times:

Mon, 12:30p - FITNESS XPRESS @ OPERS Multipurpose Room
Wed, 12:30p - FITNESS XPRESS @ OPERS Multipurpose Room
Fri, 12:30p - FITNESS XPRESS @ OPERS Multipurpose Room

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"Fitness Xpress" Class w/James Lewis


FitLife is a program of the Office of P.E., Recreation, & Sports (OPERS)