health and society
Barnes Center at the Arch (Photo by Jeremy Brinn)
One month into 2024, have your New Year’s fitness goals hit a wall? Alena Anthony, Associate Director of Fitness Programs at Arch Recreation’s Burns Center, shares how to get back on track and (if you’re just starting out) ) Here’s how to start planning.
In this Q&A, Anthony, a certified strength and conditioning specialist, advises you to stick to hands-on training, find the workouts that work for you, and reveals what keeps her motivated.
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How do you start creating a fitness plan and determining what types of exercise and physical activity work for you?
alena anthony
Let’s think about fun ways to move your body! Consider how much time you have to complete the activity (best time of day to train, how many times a week, etc.) along with your goals and execution.
Don’t be afraid to try new things. Group fitness is a great place to explore a variety of activities. Barnes Center has over 65 groups fitness class Each week ranges from strength training to cycling to cardio to mind and body options. These are a great option if you’re looking for a set workout with an instructor at the same time each week.
If you want to work out on your own, The Arch’s Barnes Center is open seven days a week, over 100 hours a week.
Use the CREATE concept to break down the following steps.
- CThink about what you like.
- RBe realistic about how often you can do it.
- EExplore the resources you need to succeed.
- aThank you for your upcoming fitness journey.
- TTake action and get started!
- EScrutinize your settings (give yourself some space!) to see what’s working, what’s not, and what could change.
If you’re interested in planning your fitness journey and reflecting on your current lifestyle, check this out. Perfect chat Meet with a personal trainer to discuss goal setting and resources to help you start your fitness journey.
If you’re interested in practical tutorials specific to fitness equipment, check this out. Fitness center orientation! If you want to get used to strength training inside the weight room, check this out. Lift and Empower: Woman doing weight training and lift and learn programming. All of these programs can be found at: Wellness portal.
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02
What’s a good way to track how you’re progressing toward your goals?
Workout diaries and weekly reflection checks are great ways to track your progress and revisit your goals regularly.
If you want to start strength training right away, we recommend a workout log (Excel is great for this!) to track your exercises, sets, reps, weight, and volume. This allows you to track workout details, know when to increase volume, and track your overall progress.
If you’re looking for a less formal method of tracking, try a 20-minute reflection once a week. Every Saturday, I take a few minutes to write down my goals for the week (training schedule, meal plan, achievable goals, etc.). During this time, I will reflect on my progress over the past week. Reflect on what worked, what didn’t work, and what went wrong. I feel like I’m putting too much pressure on myself. such as whether you need to lose weight based on fatigue. Both can be true. Remember, we can be proud of our accomplishments while recognizing accountability.
This is the perfect time to practice gratitude and grace. This is a marathon, not a sprint.
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If you don’t feel as motivated to achieve your fitness goals as you did at the beginning of the new year, what are some tips for staying motivated?
The Barnes Center offers more than 65 group fitness classes each week, from strength training to cycling to cardio to mind-body options. (Photo provided by Angela Ryan)
When it comes to fitness, we use the phrase “just move.” If you feel like your motivation is starting to drop, choose one habit you can stick to (park farther away, take the stairs instead of the elevator, take a fitness class once a week, or take 20 minutes of focused attention). Make sure to use your calendar to walk away from your desk several times a week).
There is also something to be said about practical versus optimal. If it’s practical for you to go to the gym only two days a week, schedule those two days for him and do the best you can within your limited time. The key is to develop practical habits that bring consistency.
Another factor we discuss is a change in mindset. What if instead of saying, “I have to exercise,” I said, “I have to exercise?”
Coming from a grateful lens and appreciating what you can do and where you are, rather than what you can’t, creates space for self-love, which leads to empowerment and productivity.
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What keeps you going? What is your favorite way to stay physically active?
Strength training has always been a passion of mine. My background is in strength and conditioning. While coaching at the high school and collegiate levels and working as a Division III strength and conditioning coach, I have constantly witnessed the impact that strength training has in a variety of settings, not only in building fitness environments, but also in building confidence. . life.
Barnes Center at the Arch (Photo by Amelia Beamish)
No matter where life has taken me, I have always found my most confident and empowering moments in the weight room. Over the years, I’ve had the opportunity to be a role model in many ways, demonstrating the importance of building muscle and creating space for confidence through strength training far beyond the weight room.
From a personal perspective, I’m a planner. I prepare meals on Sunday for the next week. I also plan my training days with the goal of going to the gym three times a week and going to a yoga class once a week. I love morning workouts (shoulder days are my favorite). Additionally, I enjoy hiking and kayaking.