Path to fitness takes many forms

By Justin McClelland, Denise Callahan and Ryan Cook
Staff Writers
Thursday, January 10, 2008
Liz Ottke entered the offices of Better Bodies of River's Bend in Maineville with a mission — she was ready to change her body.
Since becoming committed to getting fit four months ago, Ottke has lost 50 pounds under the guidance of Shaun Satchwell and Lauren Dudzinski.
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"I think they get more excited about it than I am," Ottke said.
While Ottke started her fitness regimen in August, the majority of exercisers will take up their barbells between January and March as part of their new year's resolution. Unfortunately, a large percentage of these good intentions are likely to fail — most due to some common hang-ups that impede gym newbies from becoming buff, tough treadmill warriors. Here's how some local gyms suggest staying on the slim and narrow path to better fitness.
Don't overdo it
"People often try to do too much and get discouraged," said Bob Rodger, owner of Fitness 19 in Mason. "Anyone looking to start working out needs to have a realistic goal and a realistic time frame. Consistency over time is what produces fit people."
At the Countryside YMCA, new members are encouraged to work with instructors to set reasonable goals.
"The body often rebels against you when you start working out," said Ruth Beals, director of Health and Fitness at Countryside. "An instructor can help determine if you are feeling a normal discomfort from working your muscles or outright pain."
Dr. Michael Hendrixson, who will soon be in residence at the Mason Community Center, suggests starting slow. "Especially as you get older you need to be babyfied with the weights," he said. "Guys especially have a tendency to want to do heavier weights, and that's not a good thing."
Starting out with five pounders is the way to go ,and stretching, especially after a workout, is key to preventing injury. Hendrixson recommended dynamic stretching, like jumping a few jacks or taking a short jaunt prior to working out. Follow the session with static stretching, like hiking your leg up on a bar to work your hamstring.
Staying hydrated also is crucial. Hendrixson said sport drinks are OK — especially after intense exercise — because they can replenish electrolytes more quickly. Carbohydrates are good sources of energy. but Hendrixson said don't forget to replenish proteins. However, you can't beat good old-fashioned water.
Stay motivated
For many, the biggest difficulty in working out is getting into the gym for the first time.
"I think a lot of people are embarrassed to come at first," Beals said. To combat the fear, Countryside offers smaller training rooms.
As a personal trainer, Dudzinski says she is keenly aware of people's negative body issues.
"If I know someone is really uncomfortable, I will clear out my whole facility so it's just me and that person," Dudzinski said. "I like to tell my clients that I don't make my living training people with perfect bodies."
"I never felt like Sean judged me," Ottke said. "He made in comfortable to work out."
Return trips can be equally hard, especially when results are slow to arrive.
"You can lose weight as fast as you gain it," Beals said. "But most people find gaining it more fun. You have to make the losing into a new habit."
Beals said that working with groups often encourages people and keeps them accountable.
"Having a schedule and making appointments help a lot of people to keep at it until they start seeing results," Dudzinski said.