Fitness
A Guide to Pottruck Health and Fitness Center
Pottruck Health and Fitness Center on Sep. 15, 2019.
Credit: Annie Luo
During the early going of one’s time at Penn, nearly every place on campus feels unfamiliar. And whether exercise is a staple of your daily routine or just a hobby you’re interested in exploring, it’s always helpful to understand a new space. Let’s break down the layout of Pottruck Health and Fitness Center, Penn’s premier place for exercise and recreation.
Entrance
Pottruck is located at 3701 Walnut Street, across from the Graduate School of Education and beside a parking garage and Hello World. The main entrance is located up a small set of stairs and is unlocked during operational hours. Below is Pottruck’s current schedule:
Monday – Friday: 6 a.m. – 10 p.m.
Saturday: 8 a.m. – 8 p.m.
Sunday: 9 a.m. – 8 p.m.
Once inside, guests will be asked to sign in to the facility. Pottruck is free to all PennCard holders, and students can either scan their PennCard at the front desk or sign in via the campus recreation app. All front desk staff are friendly and willing to assist in the event of any trouble.
For those who are not students or staff and are visiting campus, guest day passes can be purchased at the front desk for $15. Equipment such as basketballs can also be rented at the front desk free of charge. Guests can also access Pottruck’s Lost and Found by speaking with front desk staff.
First Floor
The first floor of the facility contains two main sections: first is the main atrium that encompasses the front desk. Here, guests can find a small collection of tables and chairs, as well as a set of couches and a television that usually shows live sports or sports talk shows. This section also formerly housed Sweet Treat Hut, where guests could purchase smoothies, protein shakes, and other food/drinks before its sudden closure in April.
Also in the atrium is the facility’s climbing wall, which reaches 40 feet into the air and accommodates climbers of all experience levels. All necessary equipment is provided by Pottruck and can be rented at the front desk.
Next to the atrium is the Katz Fitness Center, Pottruck’s largest collection of cardio equipment, complete with treadmills, ellipticals, stairmasters, and other machines. The area is complete with floor-to-ceiling windows that face the neighboring parking garage.
The first floor also contains offices and meeting rooms used by Penn recreation staff, as well as the newly-renovated Rec Lounge, a space behind the climbing wall that contains board games, bean bag chairs, and a study area.
In a typical year, this floor’s staircases would provide access to Pottruck’s basement, which houses Sheerr Pool, additional locker rooms, and a sauna, but the facility is currently undergoing renovations that will keep it closed for the entirety of the 2024-25 academic year.
Each floor of the facility also has lockers where guests can store their belongings as well as men’s and women’s restrooms in the back left corner.
Second Floor
The second floor is perhaps Pottruck’s busiest, housing its primary weightlifting area as well as the Avnet Basketball Courts. The weightlifting room, which covers over 8,000 square feet, is located to the left of the staircase, and contains equipment such as dumbbells, barbells, bench presses, power racks, deadlift platforms, cables, and a number of additional machines. The weightlifting room also contains windows that look out onto Walnut Street and the surrounding buildings.
To the right of the staircase is the Avnet Basketball Courts, where guests can play during any time the gym is open. Guests may bring their own ball or rent one from the front desk. Open shootaround is available, but guests are permitted to share the courts during peak hours. Pickup games are common and open to players of all experience levels. The basketball courts also occasionally host vaccine clinics, including the flu vaccine.
The second floor also houses Pottruck’s multi-purpose room, which is located down the hallway immediately to the left after entering the basketball courts. The multi-purpose room features additional cardio and weightlifting equipment, as well as a turf area for stretching and exercising, medicine balls, kettlebells, and several punching bags and a speed bag. The multi-purpose room is often less crowded than the main weightlifting area, and also contains additional lockers.
Third Floor
The third floor is regarded as Pottruck’s “quiet floor” with no music playing overhead. It contains additional cardio and weightlifting equipment, including a condensed set of free weights, as well as a number of rooms designed to enhance the facility’s recreational experience.
These include the Cycling and Pilates studios, which hold group exercise classes throughout the week and can be booked for private sessions for a cost. New to Pottruck is the third floor Recovery Room, a recently renovated space that features reclining chairs, compression boots, and massage guns. Bays are available on a first-come, first-serve basis, but can also be reserved for 30 minutes at a time for a cost.
Fourth Floor
The fourth floor also contains additional cardio and weightlifting equipment, including a CrossFit area. It also offers additional studios that offer group exercise classes throughout the week, including a HIIT studio. These rooms are generally closed to the public outside of class times but can be rented for private use for a cost.
Clubs
Pottruck is home to many of Penn’s recreational clubs, including many club and intramural sports. These include club and intramural basketball, Climbing Club, Penn Barbell Club, and many more. First-year students can learn more about these clubs and explore campus recreation’s offerings during “Night at the Rec,” which will take place at Pottruck during New Student Orientation on Friday, August 23 from 7-9 p.m.
General Advice
Below is a list of general tips for those new to Pottruck:
- During the week, 5-8 p.m. is generally the facility’s busiest time, with 6 am to 8 am being its slowest. During the weekend, traffic is more evenly distributed.
- Guests are forbidden from cursing or fighting during games at the Avnet Basketball courts.
- Wipe down all equipment upon completion of a workout — each floor contains multiple conveniently located wet wipe stations for sanitation.
- Only occupy one piece of equipment at a time.
- Guests in the weightlifting areas are generally friendly and willing to “work in” with one another, meaning share pieces of equipment by switching off sets.
More information on all of Pottruck and other recreational offerings can be found on the campus recreation website.
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Fitness
Fitness Class Volume Tied to Exercise Intensity Perception
About The Study: In this comparative effectiveness study, reducing music volume in group fitness classes did not lead to meaningful reductions in perceived exertion and may reduce the risk of noise-induced hearing loss. These findings support implementing safer sound practices in fitness environments and underscore the need for increased awareness and education on hearing protection.
Fitness
Reward yourself by exercising regularly at One to One Fitness | CWRU Newsroom | Case Western Reserve University
Now is the time to recommit to your health in time to feel your best for all your summer activities! One to One Fitness Center offers several ways to save in March.
Members of the Case Western Reserve University community can take advantage of sign-up specials designed to reward themselves for creating healthy habits.
Individuals can get 50% off the initiation fee (regularly $50 plus tax) and earn back what they do pay by exercising eight or more days in both April and May. Learn more online about this deal on initiation fees.
Students also can get additional savings:
- Graduate students who are enrolled for the spring semester receive summer membership free.
- With Spartan Shape Up memberships, affiliate students pay just $40 per month for membership from now through May, and no initiation fee or security deposit is required.
- Students also can pay $44 plus tax per month with a month-to-month, ongoing plan. No initiation fee or security deposit required.
One to One Fitness Center, owned and operated by CWRU, is known for offering personal, professional, friendly and clean services. Memberships include full access to the 28,000-square-foot fitness center, group exercise classes, validated parking in Lot 53, towel and locker service, and member discounts on programs and services.
Members also can add their spouse or partner to their account for $30 plus tax per month. The center also offers personal training, Pilates Reformer, massage therapy and sound bath therapy, swim lessons, and more.
Visit the One to One Fitness Center website, email onetoone@case.edu or call 216.368.1121 for more information.
Fitness
A 3-Step Plan to Give Your Diet, Fitness Routine and Mindset a Reset for Spring
To help you do this, we’ve tapped our Start TODAY experts for simple tips to lighten up meals, move in ways that boost metabolism and and refocus our mindset to get motivated to keep working toward your goals. Apply their strategies and finish the month feeling lighter, more energized and motivated to move forward. Here’s the plan to make it happen:
>>Download the 31-day calendar here
31-Day HIIT & Walking Challenge
This month’s workout plan is focused on short workouts that pack a punch. “HIIT workouts give you a bigger bang for your workout buck! They provide a more efficient workout because you’re alternating the pace and intensity rather than sticking to a steady, moderate pace,” says Mansour. “Changing things up with HIIT prevents boredom and keeps your muscles guessing. This is how we can get the body to change — whether that change is speeding up your metabolism, burning more calories, building muscle, losing weight, or just improving overall health — keeping your body guessing is the magic ticket to seeing results!”
Active recovery days include stretching to improve flexibility and walking for a cardiovascular workout that aids muscle recovery. When weather permits, Mansour encourages people to get outside on walking days. “Walking outdoors isn’t just a workout, it’s a chance to breathe in fresh air and get out of the house to change your environment,” she says. “Each time you go outside on a walk, even if you go on the same path, you’ll see or feel something different. Maybe it’s a change in weather, plants or flowers, people or things. Prioritizing taking your walk outside can hugely benefit your mental health. Getting out of your regular environment and into nature can be a form of meditation, too.”
Get the full 31-day workout plan with unique workouts sent to you daily — plus, walking podcasts, healthy spring recipes and mindfulness tools — in the Start TODAY app!
3 Simple Spring Diet Tips
In addition to mixing up your workout routine, use spring as an opportunity to start lightening up your meals by packing them with seasonal ingredients. Start TODAY dietitian Natalie Rizzo shares her top tips:
- Incorporate more seasonal foods. After a long winter of eating the same foods, your palate is ready for a change! Aim to add at least one spring fruit or vegetable to your meals each day, like asparagus, peas, spinach, radishes, citrus or strawberries. This Spring Asparagus Pasta is a simple weeknight dinner that feels both light and comforting. Seasonal produce is fresher, more flavorful, and an easy way to naturally boost vitamins and fiber. Plus, seasonal produce is more affordable than other items in the produce section.
- Use fresh herbs to brighten up your dishes. Fresh herbs like basil, cilantro, parsley, mint, or dill can instantly upgrade simple meals without extra salt or heavy sauces. Sprinkle them on salads, roasted veggies, eggs, soups, or grain bowls for a burst of spring flavor. Cilantro is the perfect finish to this Mexican Stuffed Sweet Potato, while herbs are blended into cottage cheese in this Herby Cottage Cheese Toast with Tomato recipe for a pop of fresh flavor.
- Shift from heavy comfort meals to balanced plates. As the weather warms up, it’s time to move away from heavy comfort foods and embrace lightened up spring dishes. Build plates with a mix of lean protein, whole grains or starchy veggies, and plenty of colorful produce. Think roasted veggie grain bowls, hearty salads like this BBQ Chicken Quinoa Salad, or simple stir-fries instead of creamy casseroles or heavy stews.
Spring Clean Your Mindset with This Mental Health Exercise
Yes, we are working to propel ourselves forward toward our health goals, but an important part of that process is slowing down and reflecting.
Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need.
Yasmine Cheyenne, start TODAY mindfulness expert
“Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need, but how often would we admit that?” says Cheyenne. “ When the to-do list feels long, and we’re trying to get everything done, we often say the opposite, disregarding how we feel, and push ourselves. Yes, we all have deadlines and things that need to be done. But we also need the reminder to take care while handling our responsibilities.”
This can be easier said than done. So Cheyenne offers up a simple exercise to help: Write down the words you need to hear each day to make yourself a priority and work toward your goals. Put them somewhere you see often, like your fridge or bathroom mirror, and recite them out loud daily.
“This is a perfect example of a reminder that seems small, but can come at the perfect time and help us care for ourselves,” she explains. “One of my favorite examples is: Take it slow and don’t rush, your nervous system deserves peace.”
“When you tell yourself the thing you’ve been needing to hear, it allows you to admit the quiet rumbling within you and take the steps you need. It might be admitting ‘I’m tired and will give myself an early night this week.’ Or you’re saying ‘I’m so proud of the way I’ve committed to moving my body everyday.’ Whether you’re cheering yourself on or reminding yourself of what you need, we don’t always slow down enough to hear what we need from ourselves, and this practice is a great way to start.”
Talking out loud to yourself may feel strange at first, but Cheyenne says over time it will help shift your mindset and translate those words into action. “When we hear ourselves recite these words, it’s like we’re planting positive seeds within us. The more we say what we need, the more we remember it, and we’re more likely to follow through and care for ourselves,” she says. “Our actions really start with the words we say to ourselves. Reading them out loud helps us rewire the way we talk to ourselves and that inner shift is exactly what opens the door to transformation.”
Join our live “Spring Reset Workshop” on March 22 to get one-on-one coaching from Yasmine Cheyenne and connect with other Start TODAY members. Sign up here!
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