Exercise: sticking with it
Special to the Gazette, Amy Hayden
Tuesday, January 13, 2009
Dance is my favorite form of exercise, I started my “get fit” journey with one of my best friends and I am motivated by my class participants, LOUD music and the desire to inspire my children to always stay active and healthy. I sent out a short questionnaire to a few dedicated, strong and healthy women who I admire, true role models when it comes to being and staying active. Here’s what these Emporia women have to say about exercise and how they make it more than just a New Year’s Resolution, but a way of life.
Make it a habit
1 Make exercise a habit first, then work on all the details later. Make movement a part of your life and then work on intensity level, target areas and reaching goals. Just get there and be proud of yourself for getting to the gym, getting on that bike or running up that hill.
Take the time to explore the many ways to get fit. Make sure its fun and something you look forward to, a great way to relieve stress and work up a sweat.
What’s your favorite way to stay active?
“Running, swimming.”
— Kristina Bramwell
“My favorite would be dance fitness. I love the music, the people, the fun!”
—Nikki Schmidt
“Running was my favorite until I had knee problems. Now, dance fitness and walking helps me with my need to move but running will always be my first love.”
— Bert Shafer
“My favorite has to be dance fitness for sure! An hour has gone by before you know it! I also like Pilates for firming.”
— Tami Douglas
“I can’t say that I have a favorite, because I am enjoying a variety things! I walk every day and work out on machines two to three times per week. I love going to PiYo twice a week and look forward to it. I really like the slow movement with PiYo, the stretching, toning and relaxation that comes with it.”
— Becky Clopton
I love to ride my bike. Before I started working out I couldn’t make it 1/2 mile without my thighs burning. This last summer I rode in my first organized 30-mile ride.
— Vicki Jones
“Zumba of course, walking, weight lifting, Pilates”
— Darla Flanagin
“Kick boxing is a fun way to burn a lot of calories and feel strong.”
— Erica Miller
“PiYo, Zumba and Hip Hop hustle (dance fitness), yoga and step aerobics. Group fitness classes are definitely my preferred way to work out!”
— Carrie Poersch
Partner up
2 Take a friend or make one to help keep you motivated, challenged and accountable.
“I try to surround myself with positive people who will keep me encouraged and motivated to exercise.”
— Kellie Coble
“I try to make friends with everyone around me. That way if my “personal buddy” can’t make it, I always have a back up!!!”
— Kristina Bramwell
“I actually have a lot of buddies now that I go to Zumba. It is like a “Zumba Family.” I also have a running buddy and its very important that you are on the same level as your running buddy because you don’t want to seem to keep holding her/him back. Try to run at the same pace and increase each week.”
— Nikki Schmidt
“I like working out with my friends. I’m more motivated to go if I know my friends are meeting me there.”
— Erica Miller
“I have to come to Zumba to be around the ‘full timers’ that come religiously.”
— Tami Douglas
I don’t go to the gym with a friend but I do have a couple of good friends in class. And if I miss a few classes they will call and check on me. Thats another thing that keeps me motivated!
— Carrie Poersche
“I like to go with my daughter but it doesn’t matter I just want to exercise.”
— Darla Flanigan
“My kids Cadon and Daisy! Cadon is very athletic and Daisy loves to dance as much as me!”
— Sara Osborne
Get motivated
3 Find what motivates you to exercise and make it personal, what makes YOU want to get up and move?
“Moving my body in some way has always lifted my spirit. The ‘natural high’ you get from exercising is exhilarating and just makes you want more of it. I love all the benefits you get from exercise — but mostly the benefit of relieving stress. MUSIC, MUSIC, MUSIC — the beat is motivating and also if you listen to music that is a different language, you can also learn a new language as you are working out. Good for the brain, too! And of course friends — we are all in this together!”
— Bert Shafer
“Staying fit and having fun! Meeting other people that enjoy working out and having fun, laughing and enjoy shaking it!”
— Kristina Bramwell
“What motivates me is the music. I love the music. Another motivator would be to sweat! I feel so much better after a long day of work and just sweat it all out. It is a fantastic feeling.”
— Nikki Schmidt
“I am motivated by weight loss, toning and how I feel. The set time of the group class makes it more like an appointment that I can’t miss. My dog motivates me to walk every day — it is the highlight of his day! I also like the fresh air and relaxation involved with walking outside. I can tell a difference if I skip the machines because my endurance level isn’t as high in PiYo or when I walk.”
— Becky Clopton
“My body feels better. My flexibility is better. Exercise has become a habit now. I can really tell when I miss a few days. My mood goes down and I really begin to feel sluggish.”
— Vicki Jones
“Tone up, relieve stress, gain energy, feeling good about my overall health.”
— Darla Flanigan
“I have been involved in athletics since junior high school and have always learned to stay motivated. I know if I keep it up I will see results and have to maintain that level so it’s pretty easy to keep going.”
— Tami Douglas
“My kids, weight loss, relieving stress, and being happy!”
— Sara Osborne
“Exercise has always been a personal thing for me — I do not have a workout buddy other than my raquetball partner(s). But at the same time I love group fitness classes. It is the time of day that I have dedicated to me — being happy and healthy is important to me and affects everyone that I love. I love music, I love to dance and I love knowing that I am doing something good for me! Knowing that as I grow older, I will remain strong and keep my heart healthy. The feeling that you get from a regular exercise routine is amazing — truly — you sleep better, have tons more energy and your self-esteem is raised!”
— Bernadette Ihde
“What motivates me? I feel good afterwards. I pick something I really enjoy doing. I’ve tried a few different things and have found I stick to the ones I personally enjoy. It will be different for everyone.”
— Kellie Coble Set one goal
4 Set one easy, specific, measurable goal (just one!)
Easy: 15 minutes of exercise a day for 30 days. You can do that! Then go to 45 minutes or 60 minutes. Make it easy to start with, so you can be successful at making it a habit.
Specific: What activity are you going to do, at what time of day, and where? You have to set a time and place. Make it an appointment you can’t miss.
Measurable: You should be able to say, definitely, whether you hit or miss your goal today. Examples: run for 10 minutes. Walk 1/2 mile. Do three sets of five pushups. Each of those has a number that you can shoot for.
Don’t forget to reward yourself, early and often. Celebrate every step you take toward creating your new habit to exercise, no matter how small. Treat yourself to some new tunes, get your nails done or eat a healthy snack ... but hands off the cookie jar!!
Here’s to a happy and healthy New Year.
yellow82 (anonymous) says...
I LOVE BERT SHAFER! She's the best mother-in-law anyone could ever ask for!
January 14, 2009 at 2:20 p.m. ( permalink | suggest removal )