Serving Whitman County since 1877
Fit gym awaits the yearly onslaught of workout patrons exercising their freshly minted New Year’s resolutions.
January 1st is a big business day for fitness centers, and that was no different for Peak Fitness and the newly-opened Fit gym in Colfax.
Losing weight and getting healthier tops two resolution lists: the most made resolution and the most broken resolution. That is according to the Statistic Brain Research Institute, which found that 45 percent of Americans make resolutions and eight percent have success in keeping them. The study further found that of those who make resolutions, 75 percent maintain them through one week, 71 percent through two weeks, 64 percent through one month and 46 percent through six months.
John Brabb, who owns Peak Fitness with his wife Sandi, said there has been an uptick in business with the new year.
“We have seen more action so far, definitely,” he said. “We don't see the rush that you see at the beginning of the year in Spokane or even Pullman, but this time of year is usually our busiest time of the year.”
Fit personal trainer Jenn Johnson said that leading up to Jan. 1 enrollment was up, and she was attributing that to a combination of new customers at the new year and the business still growing after its opening in October.
“We have been getting a lot of people each week, but we have signed up probably just 10 more today,” she said on Dec. 31. “We will be up to 210 after today.”
Brabb and Johnson both shared advice to help people get started in fitness and to keep going.
Part of Brabb's advice was to take simple steps and to make cardio a priority.
“The whole goal is to move,” he said. “A half hour cardiovascular workout, three or four days a week, without changing anything else, equates to 10 pounds lost per year.”
Brabb advised that for those who are short on time to make exercises that get the heart rate up a priority.
“The cardiovascular is going to be what is going to give them the biggest benefit,” he said.
He also gave suggestions for taking small steps in every day activities, such as taking two or three trips up and down the stairs when doing laundry and taking groceries inside after a trip to the store.
“Take each bag in individually,” he said. “Just keep yourself moving.”
Johnson also said that some of the best exercises for those new to working out are cardio-related.
“Cardio is a good beginner one,” she said.
Along with that advice, she also gave some suggestions for cardio exercises, which included the treadmill, bike, elliptical, lateral arch trainer, stair climber and TotalWave.
She noted that the TotalWave – a machine that emphasizes cardiovascular exercise and strength training by allowing the user to mimic activities such as surfing, skiing and water-skiing – is a non-impact exercise that is friendly to the joints. Johnson also said that the rowing machine is her favorite cardio machine.
“It is the best cardio you can do as well as strength training,” noting her collegiate rowing participation and possible bias for this workout.
Both Brabb and Johnson had advice for those just beginning to workout.
“Don't over do it to begin with,” Brabb said, noting that some tend to jump in and go “whole hog at it” and are then deterred from working out because of how sore they are. “Don't try to do too much too quick.”
Johnson had similar advice.
“Know your own speed, know your restrictions as well as your injuries,” she said.
She added that it is important to remember to take things step by step.
“Bump it up week by week,” she said. “Doing a low increase can help you reach your goals and not ruin your gym experience.”
Along the same note, Johnson said reaching goals does not happen overnight.
“So many people are 'I want to see it now,'” she said. “A bodybuilder did not get to this point in a month. It took six maybe seven years. You have got to take your full year resolution and stick with it.”
Brabb also said it is important to set achievable goals and work toward them.
“Just keep it up. Set a goal. Set small steps,” he said. “Build on it. Don't set yourself a goal that is going to take two years to achieve.”
Johnson and Brabb both emphasized that fitness is only one part of the equation to losing weight and leading a healthier lifestyle.
“With working out especially it is not just lifting. I think it is 75 percent nutrition,” she said, noting that number is her opinion. “If you are eating junk food and then go to workout it is not going to help.”
Drinking water is important, too, she said.
Brabb said he could not emphasize enough how important water is.
“Drink lots of water. Eight 8-ounce glasses a day,” he said. “Water has zero calories, but it takes calories to process. And you'll get lots of steps in going back and forth to the bathroom.”
As a personal trainer, Johnson said she likes to start with a consult for new clients. Here she discusses goals and what they want out of their personal training experience, as well as injuries and limitations.
“This helps me build a program specific to them,” she said. “It should be an enjoyable experience and not something they dread doing.”
Johnson noted that Fit has circuit machines set up around the gym which allow users to go through an entire circuit and work different parts of the body.
“The circuit machines are a great starting point,” she said. “They are designed for you to sit and get the proper form.”
Brabb said that resistance training is good to get the muscles going.
“You don't have to have much weight,” he said. “Just doing it will help. The more muscle you build, the easier it will be to burn calories and be lean.”
For those not wanting to workout in a gym, Johnson suggested some ideas for starting a home-based workout. One of those suggestions was looking at YouTube videos.
“I think that helps. There is always something new out there, and a lot of trainers upload videos that show good form and spark new ideas,” she said.
Brabb said he sees a lot of people, especially in Colfax, hitting the streets when New Year's resolutions are made.
“A lot of people start more by walking in Colfax,” he said.
While he said the act of getting outside and going for a walk on Main Street is good, he did add that getting inside a fitness center and using a treadmill makes it so “they keep going consistently,” rather than stopping and talking to people along the way.
Brabb said that consistency is a key to staying fit, and he said one thing that helps that is by working out with a friend.
“Do it with someone else,” he said. “They keep you accountable, and you keep them accountable.”
Johnson also said that fitness-based New Year's resolutions should come with a friend to learn what they like to do and also for accountability.
“For a New Year's resolution it should be a goal to do it with a friend,” she said, noting it is a lot easier to skip a workout without a buddy. “I think it helps 110 percent.”
Lastly, Johnson said if hitting the gym is part of a New Year's resolution, front the financial end of it from the go.
“Pay for it in advance, that way you are stuck with it!” she said.
Brabb continued with his advice and reminded people to not “forget to reward yourself.”
“A trip to Coldstone every couple of months is not going to ruin you,” he said.
He also said it is important to find activities that are enjoyable.
“Choose your way to get active,” he said. “Just make sure it is consistent. Just make it a habit.”
Brabb also said it is important to remember that “you don't have to starve yourself” to achieve fitness goals and also said that anyone can achieve their goals.
“You're never too young, and you're never too old,” he said.
Brabb said it has been an enjoyable experience for the last 21 years to see people come through their doors and change their lives.
“The biggest thing my wife and I enjoyed in the last 21 years is seeing the difference we make for people,” he said. “It changes lives! Let's get fit! You can do it!”
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