By: Drew Roberts
As the clock strikes 12 on New Year’s Eve, many people think about how they can improve themselves over the next 365 days. The most common resolution is to exercise more, yet, according to forbes.com, 80% of these resolutions will fail by the beginning of February. If you find yourself already giving up, you don’t need to worry. Montevallo’s fitness experts and athletes have advice for how to get back on track.
Find Something you Enjoy
Not all exercise involves strenuous weight lifting in a crowded gym. In fact, it can be anything that gets you active. Brad Bowen, Head Strength and Conditioning Coach at UM, finds it best to get enjoyment out of your workouts.
“You’re going to be able to stick to something that you enjoy doing and look forward to everyday versus something that you don’t,” he said. “For me, I don’t personally like yoga, but my wife loves yoga so she does yoga and that’s her exercise for the day.”
Montevallo has a wide variety of activities for students. Anyone wanting to get in a jog can look no further than the University Lake. Located half a mile north of the baseball stadium, the lake is home to scenic trails that shift between flat ground and sharper inclines. The trail is dotted with 10 workout stations, each showcasing a different exercise. Students can also utilize the lake itself. Canoe rentals are free to all students. The only thing required is a student ID.
Whether it’s yoga in the dance studio, an afternoon of fishing, or a heavy weight session, Montevallo accommodates all types of athletes.
Set a Realistic Goal
One of the most prevalent reasons people give up on their resolutions is a vague goal. Bowen observed that explicitly defined goals are far more effective than goals that promote general wellness.
“Many people have a goal like: ‘I’m going to get in shape this year,’” he said. “It’s a great goal, but what is ‘getting in shape?’ Saying something like ‘I’m going to hit the gym three times a week for four weeks straight’ is a good goal for someone to set.”
Bowen also found that it was better to stick to easier workouts at the beginning. Harder workouts can lead to failure early on, which causes many to get frustrated and quit.
“Keep taking small steps forward rather than huge steps,” he said. “If you just started lifting and you just bench pressed like 135, don’t set a goal of 225 by the next time you come in. Instead say ‘Alright I did 135 this week, let’s try to do 140 next week and then 145 the next week.’”
Find a Group
A common issue many beginners run into is approaching exercise alone. Working out with a group of people with the same goal can help take off some of the pressure. Joseph Pitard, a member of the UM Cross Country team, finds that running with his team helps him focus on his goals.
“When there are others doing the same thing as me, it makes it feel easier because we are all making ourselves better together,” he said.
He found his teammates to be especially helpful when he felt fatigued, saying, “it’s hard to motivate yourself to do something that will hurt you when you’re already down.”
Bowen feels a similar way in regards to his classes. With several athletic teams counting on him for guidance, he thrives off of the accountability.
“I have to demonstrate movement. I have to portray it to a certain extent, so a lot of what motivates me is my athletes,” he said. “Me staying consistent in the weight room, setting goals for myself, and sticking to a program just like I expect my athletes to really does motivate me a lot.”
Utilize the SAC
The Robert M. McChesney Student Activities Center is open for all students looking to get in a work out. The facility’s gym comes complete with free weights, machines, and treadmills. Visitors are also welcome to use the basketball court at Trustmark Arena as well as the swimming pool. The grassy area surrounding the SAC is also home to an 18-hole disc golf course, a beach volleyball court, and a tennis facility.
Kia Walters, a grad student, is the director of the SAC. Understanding that many beginners are apprehensive and anxious about going to the gym, Walters is clear about “cultivating a relaxed and safe environment for those who wish to workout.”
The SAC is free to both students and faculty. The only thing required for entry is swiping in with a student ID at the front desk. It is open from 6:30am to 8pm on weekdays, 1pm to 6pm on Saturdays, and 3pm to 8pm on Sundays.
Prioritize Nutrition
Exercise and nutrition go hand in hand. No matter how much someone works out, if they don’t make dietary changes, they won’t get the results they’re looking for.
According to The American Heart Association, it is best to limit sugary drinks, fatty meats, sweets, and highly processed foods. These could be small changes like getting water instead of soda in the caf, or not getting a cookie with a meal. The caf has plenty of options for protein, carbs, and fats; it’s really about finding the right balance for you.
Bowen recommends the same strategy for nutrition that he does for exercise.
“If you have someone who is very new to working out, or having a hard time sticking to something, making small changes in your diet will go a long way,” he said. “Understanding that nutrition is a very long-term plan that doesn’t happen overnight is important too.”
To find out more about clean eating, visit The American Heart Association’s website
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