Finding motivation to work out five days a week at 6 a.m. can be difficult for anyone, especially for a mother with three children.聽
But Angela Robinson is determined to continue shedding pounds.聽
鈥淚 don鈥檛 mind waking up early. It鈥檚 time that I get to myself,鈥� said the Squamish resident, who is well on her way to achieving prime physical shape.聽
Feeling great about her accomplishment, Robinson has lost 30 lb. since last October and now notices her legs are 鈥渞ock hard.鈥澛�
By the middle of January, many people have already given up their New Year鈥檚 resolution to get in shape. Their busy lives cause long-term goals to seem increasingly daunting, and motivation quickly wears off. 聽
The trick to staying on track, said Robinson, is to find a workout that is convenient and enjoyable.
Crossfit Squamish鈥檚 first class of the morning fits that bill because her kids鈥� sports activities take up most of the afternoon. It鈥檚 a fast-paced, customizable workout where coaches lead their classes through a series of movements, including barbell and dumbbell work, deadlifts and rowing mechanics.
鈥淢y motivation was that I turned 40. It was time,鈥� said Robinson, who previously lost 80 lb. but gained most of it back because she couldn鈥檛 find an appropriate time to work out.聽
Originally close to 200 lb., her goal is to lose another 20 鈥� a weight she says is ideal for her 5-foot-one-inch frame.聽
鈥淚 see the same people every day. It鈥檚 incredibly motivating for the mornings that you want to hit the snooze button because they will all ask why you weren鈥檛 there.鈥�
Members often form close bonds based around exercise and extend their friendships outside the gym.聽
鈥淲e do social events together, as well as seeing each other three to five times a week in class.鈥� said Heather Bell, co-owner of CrossFit Squamish. 鈥淚f you miss a class, you really feel like you鈥檙e missing out.鈥�
Find your 鈥榦m鈥櫬�
For people wanting to better their mind, as well as body, yoga can hold the answer.聽
The ancient stretching and relaxation techniques are ideal for anyone, regardless of their athletic ability, said Josee Fontaine, owner of Shala Yoga in Squamish.聽
鈥淒on鈥檛 wait to be in shape or flexible to start yoga. Yoga will help you to get there,鈥� she said.聽鈥淜eep being honest with yourself about what you can do. It is not about trying to do everything others can do.鈥�
The first step is to pick a suitable class, such as Hatha, which teaches classical yoga postures to increase prana (life force and energy), flexibility and strength, or Yin, featuring deep, passive stretching to enhance flexibility in the connective tissue.聽
For people with New Year鈥檚 resolutions to stay on top of their health, Fontaine says it鈥檚 important to purposely make time to exercise.
鈥淧lan your yoga schedule for the week. Get off the phone, the computer, the couch, and don鈥檛 let any distractions stop you from getting to your mat.鈥�
One pound at a time
Amy Christian, a personal trainer with Club Flex in Squamish, says the key to staying on track is to create realistic and obtainable goals. Instead of, for instance, aiming to lose 40 lb. by the summer to look good in a bikini, plan to lose one or two lb. a week for the month of January.
鈥淢ost people, when they make a New Year鈥檚 resolution to lose weight, wind up making sudden and drastic lifestyle changes. They decide to overhaul their diets completely聽and workout eight times a week right off of the couch,鈥� said Christian, a Canadian Bodybuilding Federation top-five finisher.聽
鈥淚t becomes overwhelming and leads to a high failure rate.鈥�
A good regime, she says, is a combination of weight training and cardiovascular exercise four to six days a week. 鈥淎t the end of the day, the best exercise is the one that you will do consistently. You have to enjoy what you are doing or else it is more likely that you will not stick with it.鈥�
If you love long bike rides or hiking in the mountains, for example, use that to your advantage and couple it with a weight-training program.聽
Food for thought聽
Obesity rates have risen significantly in the past few decades, tripling from six to 18 per cent of the Canadian population between 1985 and 2011, according to statistics cited by Dr. Paul Martiquet, medical health officer for Rural Vancouver Coastal Health.聽
鈥淎t its most basic, obesity results from an unbalance in energy. Weight gain comes from consuming more energy (calories) than are being used.
鈥淥ne of the factors at play is an increase in the availability of calories. Since the 1970s, people have been increasing their caloric intake often via high-carbohydrate foods 鈥� high sugar or starch 鈥� and beverages. 鈥�
Inexpensive, energy-dense food, often served in oversized portions, is a major cause for obesity rates in Canada, said Martiquet, adding the addition of sugar in unexpected places, such as pasta sauces, ketchup and canned baked beans, is another culprit.聽
Jon Robson, a personal trainer with Mountain Fitness, which opened in Squamish last month, said a diet plan is an important part of any exercise program.聽
In addition to cardio and weight lifting, meals that include lean protein, complex carbohydrates and healthy fats are a basic component to staying in shape.
The advice to eat three large meals each day is outdated, Robson said. 鈥淚 do a dietary overhaul with my clients, going through everything step by step. It鈥檚 good to eat five to six smaller meals throughout the day,鈥� he said, adding eating large portions late in the evening is a major culprit in weight gain.聽
With 10 years of experience as a personal trainer, Robson said the key to healthy eating is to consume everything in moderation and have the discipline to eat efficiently. 鈥淲hen you exercise, your natural cravings with start to curb. Cravings for fat will start to subside.鈥澛�
