Keep your resolution to get fit

By Angela Watson Gay
Dayton Daily News

Getting out of the shower is the worst.

You invariably find yourself standing in front of the mirror looking at that flab around your stomach, back, thighs or wherever your excess fat nests.

And if you're like most people, it's not looking too good. If Fergie and the rest of the Black Eyed Peas were singing about your humps (and lumps and dimples) that song would have a totally different vibe.

With the holidays over and new years resolutions in full effect, droves of people across the country are saying enough's enough. This is the year to get rid of the extra weight.

But where to start? The gym is the first thing that comes to mind, and while the idea of working out at a gym doesn't seem very exciting (and ice cream does which is a big part of the problem), there are some new area facilities, classes and amenities — Zumba, climbing walls, whirlpools and more — that may help provide some of the motivation all of us are looking for. So get your iPod playlist organized and prepare to get sweaty.

The gym

University of Dayton students, staff and alumni know all about fitness and motivation. People were working out last week in UD's brand new RecPlex even as workers were putting the finishing touches on the 125,000 square foot facility. Laid out over three open, airy levels, the $25.5 million RecPlex looks like it belongs on a fitness center Cribs.

There are three multi-purpose studios that will be used for various group exercise classes including martial arts, yoga and spinning. There's also an "aquatic center" consisting of an eight-lane competition pool, a diving pool, whirlpool and hot tub.

If drier recreation is preferred, there are four basketball courts, each equipped with its own electronic scoreboard. Divider curtains can be lowered between the courts which are bordered on each end by glass-walled racquetball courts.

The MAC (multiple activity center) is equipped with a synthetic surface that can be used for tennis, field hockey, soccer or virtually any other game you can think of. There's even a batting cage and a climbing wall at the RecPlex. The entire area is WIFI so you can do a calorie count of what you had for breakfast before heading to Chill — the RecPlex cafe — for a Silk soy milk treat.

"We've been trying to get this open for years," said Billy Mayo, director of campus recreation for UD. It's been a particularly long time for Mayo who was on staff when the first fitness facility was opened in 1976. "You can't even compare the two. There's $315,000 worth of equipment here," he said, gesturing to the cardio/strength training area.

Sounds impressive? Well it is. But don't ditch plans for a chiseled, sexy — at the very least healthier — you because you don't qualify for the UD hookup (the RecPlex is available to UD students, staff and alumni). There are still plenty of options if you want that new-gym smell.

The Kettering Fitness and Wellness Center, at the James S. Trent Arena and Kettering Fairmont High School recently opened. The center has cardio machines, a running track and high-definition TVs to help take your mind off the workout burn.

And the YMCA continues to expand with the opening of a Huber Heights location.

Locally owned and operated DK&J Pump moved from North Main Street to Shiloh Springs Road in Trotwood. The move offers a brighter workout area, more parking and some new equipment.

There are lots of workout facilities in and around town — too many to name, so shop around a bit, take some tours and find one that's a good fit.

The workout

Once you've settled on a location there's the task of deciding what type of workout is right for you.

Indoor cycling classes — sometimes referred to as "spinning" — are popular, but they've been around for a while. If you're looking for something different, Bosu Ball is another way to get into shape. According to Matt Messinger, Bally Total Fitness spokesperson, the Bosu Ball is a half-sphere that's used to work the core muscles. Standing bubble side up on the ball while strength training forces you to stabilize yourself, strengthening the core muscles. A strong core takes some of the struggle out of weight training. And while training with weights isn't new, it's continuing to get more of a following.

"More and more people are recognizing that incorporating weights into their fitness routine makes a big difference in their results. The more muscle mass a person has, the more calories a person is able to burn. Still, a lot of women are under the impression that if they use weights they'll be big and bulky," said Kris Lowman, Health and Wellness Director for the downtown YMCA. "That's just not true."

The use of weights in a workout program has an added benefit for women — it helps ward off bone loss, that results in osteoporosis which becomes a real issue for many women as they age.

Workouts that are masked in fun have become increasingly popular over the years and Zumba falls into this category. Zumba is a mix of flamenco, belly dancing, tango, salsa, hip-hop and calypso that will help you dance the fat away. And of course there are options for all the masochists out there. The cardio-kick classes that were wildly popular a few years ago are giving way to boot camp classes. It sounds tortuous, but some people like the hard-core vibe these classes provide. Replete with calisthenics, strength training and cardio exercises, boot camp classes can go a long way toward whipping you into shape.

These are just a few ideas to get you started. Don't hesitate to shop around and remember that many gyms offer free short-term memberships or day passes.

A healthier you

You've decided on a workout plan and are paying attention to your diet. The first two weeks have gone well — so far so good. But as we all know, it doesn't take long to get bored with a workout, irritated about denying yourself certain food and discouraged with the slow downturn of the scale.

So how do you stick to your fitness goals? We've got a few tips, but it's nothing you haven't already heard before. Consider it reinforcement. There's no secret when it comes to losing weight and getting fit. It's about making a commitment to move more, and make better food choices. Don't forget that your diet is just as important as your workout.

• Find a form of exercise that you really like. You're more inclined to stick with it.

• Start out slowly. Planning to do too much before you've truly developed workout habits can be a set-up for failure.

• Add more activity to your daily life. Take the stairs rather than the elevator, park farther away from the door.

• Make it easy for yourself. Don't give yourself an excuse not to workout. If you plan to break a sweat in the morning, prepare the night before. Lay out your workout clothes so you won't have to root around in the morning for your gear.

• Make small changes. Instead of eating out three times a week try to cut down to one.

• Do it the right way. Starving yourself or taking pills to achieve weight loss are not only temporary fixes, they can also be damaging to your body.

• If you're not self-motivated (and most people aren't, at least when it comes to fitness) find a friend or personal trainer to work out with.

• Remember it's a lifestyle change and not a fad. Fads come and go.

• And most importantly ... Take it one day at a time. A missed workout or bad food choice doesn't mean you've lost, or fallen off the wagon. Each day is an opportunity to make a healthier you.

— Tips provided by: Kris Lowman, health and wellness director of the downtown YMCA; Kevin Whatley part owner and trainer at DK&J Pump; and Matt Messinger, Bally Total Fitness spokesperson.

Alternatives

You want to get in shape, but the last place you want to do it in is some gym. The Five Rivers MetroParks new outdoor program may be just what you're looking for. Learn to kayak this winter without the cold weather. The class is held in the pool at the downtown YMCA. Pick up the basics — equipment and techniques — so you're ready when the water gets warm outside.

The winter climbing program is another option if you want something more rugged. Intro to rock climbing, an intermediate rock climbing clinic, and even rappelling classes are available. Or take First Aid for outdoor enthusiasts, bike maintenance, intro to flies and fly tying, lightweight backpacking or bouldering. For more information about the Five Rivers Outdoors program call 277-4374 or go to metroparks.org.

Learning a new sport or activity is a great way to get in shape without realizing it. Trying to master a new activity can be a welcome distraction. Also consider registering for a fitness or recreation class at a local college or university. Sinclair Community College has plenty of classes available, including dance, self-defense, scuba diving and tai chi. Go to www.sinclair.edu for more information.