Three days into 2020, all the indoor cycling bikes in the North Royalton Family YMCA’s cycle studio are filled. YMCA Wellness Coordinator and Power Cycle Instructor Denise Moore shouts words of encouragement – “Get uncomfortable!” and “Push, push, push!” – as members pedal through her challenging workout. Heart-thumping beats by the likes of Guns N’ Roses, Queen and Rusted Root blast through the studio and drown out tired huffs and puffs. When the 50-minute indoor cycling class ends, Moore tells members to give their neighbors a proverbial high-five for a job well done.
At the start of a new year, exercise facilities here and across the country are packed with people all eager to break into a new fitness routine and veteran gym-goers soak up the feel-good vibes of a fresh start. Health-related New Year’s resolutions like losing weight and exercising more rank supreme this time of year, but motivation tends to taper off by February. How do you get it to stick around? Exercise experts like Moore say the secret is setting realistic expectations and goals that aren’t too vague or broad.
“Don’t put so much pressure on yourselves, have a goal but realistic,” Moore said. “Start small and then progress.”
To start, strive to make your weight-loss goal achievable by outlining a plan – either something you formally write down (taping a motivating post-it note on your steering wheel counts too!) or simply say to yourself to stay focused (“My reward after tonight’s fitness class will be a face-mask and my favorite tv show but I have to work-out first.”).
Too many sweeping changes such as severe diet modifications will set you up to fail. Instead, make small tweaks such as limiting soda and fast food to a set amount each week, signing up for a weekly fitness class or committing to take the stairs at work. Set yourself up for success by meal-planning, stashing healthy snacks in your car or purse, and packing your gym bag in your car ahead of time so there’s no excuses. Be sure to track your progress and reward yourself for a job well done. Healthy weight loss is one or two pounds a week.
Accountability is also key. Kudos to you if your wellness journey is a solo trek but remember that having pals around can help you stay on track and make it more enjoyable. Consider a group exercise class, Moore said, where you can meet new people and establish motivating comradery. Over time, you’ll come to expect to see one another in class – accountability!
Lastly, Moore urges exercise hopefuls to keep it fun. Her trademark dry humor is always helpful during a tough cycle workout – “You should be working now at about 85 percent of your max heart rate. If you don’t want to do the math, then just work hard.”
“With exercise you need to be challenged and not in a comfort zone,” Moore said. “With challenge there is change. Keep things fun …yes, fun and not boring. Step out of the box and not always do the same routine … make it interesting.”
By SARA MACHO HILL
Contributing Writer