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Cole Lueders

Special to the Herald

Editor’s Note: Each month YWCA members and volunteers are featured highlighting the many facets of our community in which they’re a part of.  This month, Health & Wellness Director Cole Lueders shares information about his top five tips to keep your health and fitness goals on track.  

Motivation from your New Year’s resolutions may be diminishing or perhaps you’ve already thrown in the towel.

I have great news. Spring has arrived! The beautiful weather and sunshine is just what you need to help spring yourself back into health and wellness.

Find out what forms of motivation you need to keep going or to kick start a healthier you.  Below are my top 5 tips to keep you on track and motivated.

1. Set Goals - Everyone needs something to work towards. Set short term and long term goals for yourself. Make sure these goals are specific, measureable, attainable, realistic, and timely. A goal could be to drop 10 pounds or to run the Clinton Half Marathon in the fall.

2. Find a workout buddy - Accountability is crucial to success. When you have a friend, relative, or co-worker depending on you it will be hard to miss a workout. Make a schedule together of your exercise routine to help keep you on track.

3. Make a fitness binder - Create a schedule for yourself of when, where, and how long you plan to exercise. Include cardio and resistance training logs. Be sure to include sets, reps, and weights of your resistance training exercises to be sure you are progressively challenging yourself.

4. Track your food intake - No matter how much you are moving if you are not fueling your body with healthy foods you will have a much harder time accomplishing your goals.

Write down everything you eat into a notebook and review it daily. You will be amazed at how easily calories add up. There are several great free online food journals that make it even easier.

5. Individualize it - Everyone’s body is different and people have different strengths and weaknesses. Find out what type of exercise you like the best. Is it resistance training, dancing, running, biking, or swimming? Do you like to exercise solo or with a group of people?  You will have a much easier chance of staying motivated if you enjoy what you are doing and you are seeing the results you desire.

Spring into Wellness

March 31 – 8 a.m. to noon

The YWCA offers an abundance of fitness choices. Come check out what we have to offer at our Spring into Wellness on March 31 from 8 a.m. to noon at the YWCA. The event is free to the community. Spring into Wellness participants will enjoy free fitness classes, with a new class starting every 45 minutes. The Fitness Center will be open with staff available to assist visitors. Vendor booths will be available to visit including free health screenings.

The YWCA's action packed program features an array of fitness classes to enjoy including: Boot Camp, Boot Camp Baby, KettleBell Training, Athletic Assault, Indoor Cycling and more.

The day will also have opportunities to relax and recharge your batteries with Yoga, Pilates, and Stretch Fitness classes.

Throughout the day, there will be prize drawings for free T-shirts, a wellness gift basket and a running gift basket. During the event, the YWCA will offer a 20 percent discount off a pre-paid six-month membership, saving new members up to $60 off regular prices.

Stop by anytime from 8 a.m. to noon on March 31 and Spring into Wellness at the YWCA. 

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