Fitness experts offer tips to stay motivated during the year

At 6 a.m., Cassie Stratton of south Tulsa pumps her legs to the beat of music in an indoor cycling class. To keep herself from coasting on her bike, she wears a heart monitor to force herself to train hard so she receives the full benefits of the workout. The class is 45 minutes long, but Stratton, 28, stays and spins her pedals for 15 more minutes. For Stratton, who also runs marathons, fitness is not just a priority -- it's a way of life. "I push myself with my heart monitor and try to do a minimum of 60 minutes of cardio a day," she said. "Not only do I have to work hard, but I am keeping my heart in great shape so I can be doing this when I am 65 years young." Her motivation to live a healthy lifestyle is rare. Shaun Fisher, vice president and longtime personal trainer at Anytime Fitness, 3802 S. 113th West Ave. in Sand Springs, said his gym typically gains about 300 new members during the first three months of each year, but by spring, more than half will stop working out on a regular basis, defined as at least three days a week. "In the fitness industry, about CM8ShowAd("336x280"); a quarter of these people will stick with it (working out)," Fisher said. People lose their motivation to get in shape for a variety of reasons, but one common factor is that many people have unrealistic expectations when it comes to starting a workout program, said David Haley, fitness director at Sky Fitness & Wellbeing, 10121 S. Sheridan Road. Simply put, they expect to lose their big backside and gut as easy as they gained it. "They have a disillusionment of getting quick results," Haley said. "It could be that potential scheduling conflicts become more prevalent, so as a result, they don't come in as much." Fisher said that many new members typically lose weight or see results within the first few weeks after starting a workout program. However, as their bodies adapt to the workout, losing weight or seeing results from their workouts becomes slower, and they lose their motivation. "When people first start, they see results right off the bat because their body is not used to exercise, but as soon as their body plateaus and they do not see results as quickly as they think they should, they get discouraged," Fisher said. Fitness professionals and gym members offer a variety of tips to keep people's motivation high.
Keep it simple and funFor people just starting a workout program, Haley recommends finding equipment and a fitness program they will enjoy. "If you don't like riding a bike, by all means, don't ride a bike," he said. "If you like the treadmill, then use the treadmill. If you like strength training, do strength training, but do things initially that you will enjoy so you build your adherence to come to the gym again and again." Fitness professionals are not the only ones who feel that working out is as much about pleasure as about staying in shape. Amy Costello, 31, of south Tulsa, trains six days a week because she feels the benefits of a healthy lifestyle. "I just want a good quality of life, and it's more fun staying fit than not," Costello said.
Set realistic goalsHaley and Fisher estimate that more than three-fourths of their new gym members begin a workout program primarily to lose weight. For the typical overweight person, a loss of one to two pounds per week is a realistic and healthy goal, they say. To lose more weight at a faster rate is a sign that a person is losing muscle, in addition to putting one's health at risk. "If you're losing more than two pounds a week, that tells me you are dropping your calories too low," said Sean Meadows, a registered dietitian at Sky Fitness & Wellbeing. "They are invariably leading to a relapse." To prevent people from becoming discouraged when the pounds are not dropping off fast enough, Fisher recommends giving a weight-loss program about three months before they abandon it. "After that 90 days, they will stick with that program because they will feel the difference," he said. People who work out as much as six days a week, like Stratton, also find the benefits of setting goals. Last year, she trained for the Route 66 Marathon that was held in November. For 2008, she is considering getting certified to teach indoor cycling, she said. Mark White, 44, of south Tulsa has no plans to teach a group fitness class, but his motivation is something that many people can relate to. About four months ago, he found himself getting that "middle age spread," so he began working out. Since then, he has lost 32 pounds and feels much better about himself "I just got tired of not being in shape," White said. "It's just a matter of getting into a routine and doing it."
Write it down Writing goals and recording workouts on paper helps keep people accountable so they can reach their fitness goals. Go to any fitness center during its busy hours, and someone is logging his workout in a journal. The reason is clear: Something as simple as recording the number of push-ups that a person can do helps if after one month the individual can see that the number of push-ups has increased, experts say. "It's a great motivator," Haley said. "It's a very positive way of reinforcing what you need to do in the gym."
Eliminate distractionsHaley and Fisher say that one of the more common reasons many people stop working out is that external factors such as scheduling conflicts, financial problems and personal relationships interfere with going to the gym. Before beginning a workout program, Haley encourages people to address any issue that could prevent them from reaching their fitness goals. "Try to get a control of all of the components that have an effect," he said. For people who have busy schedules, he recommends planning workouts at the same time and writing them in a daily planner notebook as if they were business appointments.
Change your routineAfter working out regularly for a period of time, a person's body may not respond to exercise as it used to. Most fitness centers offer a variety of strength training and cardiovascular equipment to help people stay motivated to train. They also have fitness professionals as staff members to suggest ways to modify workouts to get the best results. To stay motivated, Costello and Stanton do a variety of fat-burning workouts, including indoor cycling, running, and using cardiovascular equipment such as elliptical machines and Stairmasters. They also lift weights to improve their strength. Costello, who has a degree in health and sports sciences, said once the body adapts to a program, the person needs to change the workout to improve his fitness. Changing one's workout also helps prevent one from becoming burned out. "If you get tired of running on a treadmill, do spin (indoor cycling)," Costello said. "I always keep it fresh and new."
Eat a well-balanced dietEating a healthy diet is essential if a person is trying to lose weight. Because people's size, metabolism and daily activities are different, the number of calories needed per day will vary. However, some general guidelines exist when it comes to eating the right amount of nutrients, according to the American Council on Exercise. It recommends that the typical healthy person who is physically active consume approximately 12 to 20 percent of his calories from protein, 55 to 65 percent from carbohydrates, and 25 to 30 percent from fat. Eating a well-balanced diet doesn't mean eliminating one's favorite foods altogether. Many fitness centers have personnel to help people with their diets so they can occasionally eat something loaded with calories and sugar, yet still not worry about gaining weight. "If your diet is right, there is no reason why you can't have ice cream once or twice a week, as long you control portions and not blow calories out the water," Meadows said.
Find a partnerFisher recommends that people find a workout partner who has similar interests and will be dependable in showing up at the gym. "When you can come to the gym and talk to that person and have a lot in common -- that's the perfect workout partner," Fisher said. Doug Pugh of Sand Springs and Larry Jenkins of Tulsa train together six days a week because they can motivate one another, especially when they lift heavy weights. They also work out together for safety reasons. Each of them bench presses more than 225 pounds, so it helps to have a spotter. "If you get locked up with the weight on top of you, you need someone to get the weight off," Pugh said. Stratton's training partner is her husband, David. "I love it that we both have made health and fitness a priority. We also eat very healthy," Stratton said. "We encourage one another when our 5 a.m. alarm sounds, and the snooze button looks really nice."
By DAVID SCHULTE World Staff Writer