01-2020 Forever Fit magazine

FOREVER FIT Fitness needs to be a lifelong commitment. Meet 6 AFC members who made that commitment years ago and are still going strong.

ZZZ DPHVÀWQHVV FRP An Ames Fitness Center Publication

January 2020

Fit for Life Dear New Year’s Resolution, Well, it was fun while it lasted.

Sincerely, January 2nd

H

appy New Year everybody! Not only are we in a new year, we are in a new decade! Wow! So along with January 1st comes a lot of new goals, hopes, and dreams. We’ve all heard it. NEW YEAR, NEW YOU. NEW YEAR’S RESOLUTIONS. THIS IS YOUR YEAR. I love the newfound energy and vigor that comes with January 1st, but often question where it all disappears to after only a few months. Do you find yourself making the same commitments year after year, month after month, Monday after Monday? Making changes is tough, so it’s no surprise that we often find ourselves in the same starting box as previous years. So what’s the catch? How can this year be different?

Unfortunately I’m not going to be able to give you a magic answer to that question, but what I can do is introduce you to 6 people who have made exercise and healthy living a consistent part of their life for many years. These are the people who have committed to exercise and are now reaping the benefits of their choices. So even though there won’t be a magic pill to make our 2020 New Year’s resolutions come to fruition, maybe we can learn a few things from those who have broken the start and stop pattern. I hate to sound cliché, but remember, what we do today will determine how we feel tomorrow. Let’s make it a great 2020!

By Mandy McGuire, AFC Marketing and Group Fitness Director A special thanks to all six of our AFC members who shared their stories.

Barb Gohman Barb began her journey with AFC when she was a teacher in the Boone school district and the staff was incentivized with gift cards if they worked out. That was AFC member since late ‘80s close to 30 years ago and she’s still going strong. (Barb does put a hold on her membership during Iowa’s cold winter months to exercise and enjoy the weather in Arizona...who can blame her?) Barb started attending group fitness classes right off the bat and it quickly became a routine for her. “I really enjoy the music and the instructors teaching us what we need to know. For me, the club is more than just place to work out, but also a place to see my friends and socialize. We have exercise equipment at home, but that’s definitely not for me.”

Over the years, Barb feels AFC maintained consistency through its professionalism with its staff and services. She has also enjoyed the expansion of space and offerings over the years. Exercise is now a part of who Barb is and she counts on it to keep her healthy and active. She recently underwent knee surgery and the doctor and therapist acknowledged that her rehab and recovery were very manageable because she went in so strong.

TIPS FROM BARB: My recommendation is to find something that you enjoy in the club, so it’s easier to keep coming back. If you try a class, don’t expect perfection on the first day. I remember stepping on my own foot during one of my first step classes, but it didn’t stop me from getting up and keep going! Your confidence will build with time!

Mike began his AFC journey when he and a small group of friends joined the gym to take a fitness class. “There were about 20 of us who would attend the class at 5:45 am.

Since there was no actual studio, the class was taught on one of the racquetball courts.

When I initially joined the club I told myself that ‘I would give it 25 years and if I didn’t like it after that I would quit.’ And here I am almost 40 years later!”

Even though Mike’s needs have changed over the years, there has always been a class that meets his fitness requirements. “I also enjoy the camaraderie that the classes provide.

Even though I don’t have to be there, I feel a sense of accountability. The classes keep my exercise routine fresh.” He currently attends Group Power two times each week and Aqua Fitness two times each week.

Staying active has helped Mike maintain his health over the years so he can keep doing what he likes to do. He was able to play slow pitch softball until age 73 and he still golfs 4-5 times each week - weather dependent, of course! Although Mike won’t take any of the credit for his family’s athletic success, I need to brag for him. He has a granddaughter who played volleyball at the college level and a grandson who participates in strong man national and world competitions. Mike has clearly been a great role model!

TIP FROM MIKE: You should never be nervous to attend a class. Everyone works at their own pace. Modifications are always provided. If you come with a friend, this will make it even better. Give it a try!

Mike is holding a shirt that the 5:45 am group fitness class back in the ‘80s had made because they called themselves the “Early Birds”. They had a great message: Rise to the occasion!

Mike Reese AFC member since early ‘80s

Sue joined AFC for the reason most people do: to get in shape. She tried her best to keep herself busy with the treadmill and a few weights, but her journey really Sue Dodge didn’t start until she decided to buy a personal training package of three sessions AFC member since April ‘99 a few months after she joined. She was hooked instantly. “My trainer, Karen, gave PT Client since Nov. ‘99 me the confidence that I needed to go to the gym, to lift weights, and in myself. I got a taste of what I could do, and I only wanted to get stronger.” Except for one small break, Sue has been training with Karen ever since, even though she is now living in Ankeny.

“I was never an athlete growing up, so to feel the sense of achievement that I do now is amazing. Karen has helped me reach goals I never thought I would be able to do. Over the past few years I have completed a 4-day hike in the Grand Canyon and climbed Half Dome. I was comfortable and confident on both trips, and there is no way this would have ever happened if I wasn’t training. Karen is always working with my goals and changing needs to give me the best workout possible.”

In addition to training two times every week, Sue also uses the main workout floor of the club and attends yoga classes.

TIPS FROM SUE: Don’t worry about what other people think. Do this for you. In order to live a full and independent life, you need to move. I was scared to start too, but I can’t imagine where I would be if I hadn’t pushed myself to try.

Mike joined AFC with a group of 6-8 colleagues from Ames High to play racquetball. On the days they didn’t play racquetball, they would run to the gym and lift weights. “When I joined, there was only racquetball, tennis and a small weight room. It’s been fun to experience the new services, equipment and space that has been added over the years. There are so many more activities and classes to participate in.”

Exercise was nothing new to Mike. He was an athlete growing up and continued to participate in physical activity through a number of different ways as an adult, including coaching, officiating, and teaching PE. Mike knew he needed exercise to keep up with his lifestyle – then and now. “It’s helped me be at the level of health that I want to be at. I officiated HS football for 40 years, and exercise helped me keep up with the game and players. Some people don’t want to work out, but I get antsy when I don’t make it to the gym.”

AFC has become more than just a gym to Mike. “Of course I go to the gym to exercise, but I also go to see my friends and socialize. It’s a great community. The variety of locations and offerings also keep me moving. My wife and I go to both the North and South clubs depending on the day and what we are looking to accomplish.”

Mike’s dedication to exercise hasn’t gone unnoticed: his family currently has three generations represented at the club and has even resulted in some healthy family competition. “Both my granddaughter and I attend spin and it’s not uncommon for her to send me a screen shot of her final computer readout to see who hit more miles.”

TIPS FROM MIKE: When you are ready to stop, that’s really when it all starts. It’s the time to push harder. Think about how you will feel after the workout!

Mike Wittmer AFC member since early ‘80s

Harry started up with Ames Fitness Center to do strength and conditioning workouts to complement his love for outdoor running and biking. He also has used Harry Fortney exercise as his outlet for stress relief over the years. “Before I retired, I had a very AFC member since late ‘80s stressful job. Exercise has always been my medication of choice.”

Just as AFC has gone through transitions, Harry has also gone through changes with his workout goals. Even though Harry is still vigilant with his bike race training, his main goal is to maintain his quality of life. He just attended his 50 year class reunion and noticed the amount of people who had very limited mobility and overall vigor, and was happy to not fall into this same category. “I don’t think exercise is going to make me live longer, but it’s going to make me live better.”

Harry appreciates the easy access that AFC offers, as well as its variety of services.

“I’ve tried a little bit of everything. I spend a lot of time in the weight room and workout floor, and also do spin and yoga classes. I also appreciate the camaraderie that is developed among the members, and the instructors are very friendly and supportive.”

TIPS FROM HARRY: Don’t think you have to be perfect to walk in the door, and don’t compare yourself to others. Results will not come overnight. Getting in shape takes time and requires baby steps. Do what you can and be patient with yourself. We are given one body to work with, so treat it well.

Sue became an AFC member when her husband joined the club to play tennis. She was already active with attending classes and lifting weights elsewhere, so AFC was a great match. Sue has made a lifelong commitment to exercise for many reasons. One of her primary motivations is for preventative measures. “Cardiovascular disease and osteoporosis Sue Benson both run in my family, and I want to break the pattern.” In addition to preventative meaAFC member since early ‘90s sures, Sue has also used exercise for stress relief over the years to maintain mental health.

“When I exercise, I have more enthusiasm and energy for the day. Exercise has helped me through a lot of tough situations.”

Confidence is another big reason that Sue has continued to be dedicated to exercise. “Being active has allowed me to build and maintain a confidence that I wouldn’t have otherwise. My husband and I attend the spin classes, which has enabled us to participate in RAGBRAI the last two years. We were able to ride with our son-in-law this past year, and that was an added bonus to be able to spend time with family. This year we are doing a Turkey Trot with our grandkids to kick off Thanksgiving!”

Working out with family members isn’t anything new to Sue and her husband. Growing up, their daughters were members of the club and they would all work out together. Sue now enjoys attending classes with them when they are visiting or when she goes to visit them. “Because of the knowledge I have developed through classes here, I appreciate that I have the ability to feel comfortable attending classes out of town when I’m visiting my daughters.” Sue also appreciates the expertise of the personal trainers she has worked with at various times over the years who have helped her keep her workouts fresh and effective.

Sue enjoys the easy accessibility that the club provides to its members. “I appreciate the spa amenities that the club offers, such as the sauna and massage services. I also enjoy the other members. We have met a lot of friends from all walks of life and all ages at the club over the years.”

TIPS FROM SUE: Everybody had to start at one point, so there’s no need to be nervous.

Start small and build from there. Bring a friend for support!

Time to put some spring in your step with Pilates!

By Carla Aubry Certified Pilates Reformer Trainer

“... the Pilates system is a natural rejuvenation of all the body-mind processes so that the practitioner feels new life, a return to youth, and a rested body from exercise.” - Joseph Pilates (founder of the Pilates Method)

RETURN TO YOUTH? RESTED BODY? YES, PLEASE! What is it?

A Pilates reformer is an exercise machine used to incorporate Pilates exercise techniques for a challenging and intense workout. It consists of controlled, flowing movements to work on muscles through a full range of motion with resistance from the reformer’s weighted springs that are designed to challenge the deepest abdominal muscles, working the body from the inside out.

%HQH¿WV The incredible benefits of Pilates begin the moment you start. I know that’s a big claim, but it is true! This is because Pilates doesn’t work just one part of the body each workout, but instead works your entire body from head to toe and from mind to movement. Pilates benefits your everyday life in so many ways. Not only does it make you feel stronger and longer (yes, a study in Australia showed people grew up to 2 cm after a session!), but it also helps you feel calmer, more in control, able, flexible, and balanced.

Utilizing specialized equipment, such as the reformer, Pilates works by toning muscles as well as balancing muscular force at the joint level. It stimulates circulation through facilitating muscular flexibility, joint range of motion, and proper musculoskeletal alignment. In addition, it promotes new neuromuscular patterns, heightened body awareness, and precise coordination. All these things combined help to prevent injury and can even alleviate chronic pain. Pilates practitioners enjoy better posture, less back pain and even feel energized after their sessions. Joseph Pilates believed another benefit of Pilates was a reawakening of thousands of dormant brain cells, activating and further stimulating the mind!

Pilates Reformer: a bed-like frame with a flat platform, called the carriage. The carriage is attached to one end of the frame by an adjustable set of springs which provide resistance. Exercises on the reformer can be done sitting, standing, or lying down. The customizable resistance is adjusted per exercise to allow the user to train the whole body in a variety of ways.

Cadillac Reformer: similar to a regular reformer with a tower

attached providing resistance from a variety of angles by using a roll-down bar, push-through bar and a trapeze, in addition to the resistance provided by the leg and arm springs.

PILATES MYTHS

Just like Crossfit, Yoga, HIIT, and other fitness modalities, Pilates has its fair share of myths! Let’s see if I can bust some of the common ones!

Myth #1: Pilates is only for fit and flexible people.

I’ve often heard people comment, “I’ll start Pilates when I get more fit or more flexible.” Not true! Pilates is great no matter what your fitness level is. It offers 500 basic exercises, which means it will meet you wherever you are in your fitness journey. So if you’ve been waiting to start until you’re “fit enough,” “strong enough,” or “flexible enough,” you are already enough. Pilates will take you exactly the way that you are!

Myth #2 Pilates is like yoga.

This myth is one that probably even annoys the yogis! Pilates and yoga have a mat practice in common, but each have their own specific movements and require different equipment. Are there commonalities between the two? Sure, just as their might be similarities between Pilates and weight training or Pilates and meditation. You can do Pilates and yoga, Pilates and running, Pilates and weight training. It’s not this versus that. Pilates is Pilates and when done correctly and consistently, will help you do everything better.

Myth #3: Pilates is easy.

There’s a great saying that says, “If Pilates is easy, you are doing it wrong.” This is so true! When you are truly connected and using your whole body, Pilates is hard. Not so hard you can’t do it, but is, without a doubt, a demanding workout that will lead to great results.

Arc Barrel: a light-weight curved surface that is cushioned and can be used for a variety of stretching and core strengthening moves.

Pilates Chair: a multi-functional machine that can be used for upper and lower body strengthening. It is great for post-rehab clients or anyone who may need to stay in an upright position during exercise.

PILATES IS FOR EVERYONE AND EVERY BODY Pilates can benefit people of both genders, people of all ages, and people of all fitness types.

For the men reading this, YES, Pilates is for you too! Not only was the reformer developed by a man, but it was used for rehabilitation for the male and female soldiers returning home after World War I. The great thing about the reformer is that it offers endless variety and adjustments to fit anyone’s needs and goals. A balanced and aligned body that feels revitalized and moves with ease are important goals for everyone.

New group training Pilates classes starting in January!

Classes will include the use of the reformer, the chair, and the arc.

Details can be found at www.amesfitness.com or by e-mailing ptdirector @ amesfitness.com.

Workouts are important meetings you schedule with yourself.

By Kat Killeen, AFC Asst. Group Fitness Dir.

A one hour workout is only 4% of your day.

And a monthly spread!

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UNBLOCK YOUR YOGA PRACTICE WITH YOGA BLOCKS

By Ashley Paulson, AFC Certified Yoga Instructor

Flexibility is one of the five components of physical fitness and needs to be trained just as we would our muscle and cardiovascular strength. A great way to work on flexibility is through yoga practice. As a yoga instructor, I have seen all walks of life in class – all ages, genders, fitness levels, flexibility ability, etc.

The great thing about yoga is that it is a class that welcomes everyone and benefits every body. One way that yoga allows everyone to work through the same poses simultaneously is with the use of blocks. Not only are they great for people who may not be quite as flexible, but also for those experienced yogis who want to grow and deepen their own practice.

Using blocks in your practice will support you with strength in poses, breath, and the nervous system, in addition to body awareness. I find the use of blocks not only therapeutic, but supportive. It can take away the pain or discomfort in a pose and even allow for fidgeting to subside when settled in a pose for a lengthened amount of time. Furthermore, if you are struggling to find balance, a block or two may offer many rewards.

HERO POSE: Use the block to find a comfortable spot under the sitting bones. The elevated position will take pressure off your back and assist you in keeping your spine long. Blocks used in seated positions help with meditation as it allows you to hold the position for longer periods.

TRIANGLE: Place a block on the inside or outside of the front leg. Put the block at a comfortable height to stack your shoulders. Be aware not to put weight into the block; the block here is used for alignment.

As a yoga instructor, I always make sure students in my classes have 2 blocks when they enter the room for practice.

I start and end class in a seated posture with the offer to use a block while doing so. A block tucked underneath the body allows one to sit higher than their knees, which takes pressure off the lower back, allows the spine to lengthen, and engages more of your core muscles to support you in your seat. If you were to stay in a seated meditation for more than a few minutes, the use of a block under your seat can help support your posture.

A common misconception when using foam blocks and other props is that they are crutches that can be discarded once one achieves a measure of proficiency.

You may find that you need them one

Not all instructors use blocks, but that doesn’t mean you can’t! We have blocks available at both the North and South AFC studios for use - don’t be afraid to grab one! If you have questions on the use of them, talk to the instructor before class. They would be happy to help!

day, and the next you don’t. However, these props can help intermediate and advanced practitioners deepen their stretches, maintain proper alignment, and challenge themselves. By taking the time to explore your blocks and how to connect them with your body, your body in turn will allow you to deepen and stay steady later in the posture.

For many of us, yoga isn’t our only expression of a physical workout at the gym. In addition to yoga, we run, lift, dance, spin, etc. Yoga should be an opportunity for your body to not only recover your nervous system, but also used as a method of supporting your muscles in-between your other workouts. See you on the mat!

BRIDGE:

STANDING FORWARD FOLD:

PIGEON:

Place block in-between thighs and squeeze the block while lifting your hips. The block encourages the legs and glutes to engage properly.

Use the tallest side of 2 blocks right under your shoulders. Slightly bend your knees until you reach the blocks. Change the height of the blocks if needed. Use the blocks to bend at the hips and lengthen your legs.

Use up to 3 blocks, 1 under your seat and 2 under your arms. Engage the belly and settle in with support. The blocks support tight hip flexors and allow for a natural progression into the pose.

Ames Fitness Center offers a full schedule of yoga classes that are included with a membership! Check out a full schedule online at www.amesfitness.com.

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CHOLESTEROL: THE GOOD. THE BAD. THE FACTS. FACT: 1 in 3 Americans have high cholesterol FACT: High cholesterol levels increase the risk of heart disease, America’s number one cause of death FACT: Steps can be taken to control cholesterol levels So we all have probably heard that we are supposed to “watch our cholesterol levels”, but do you actually understand what cholesterol is, how it works, and how to control it? Read more for a quick overview of how cholesterol plays an important part in your health.

Cholesterol is a fatty substance found in your blood. Cholesterol is produced by your liver and also comes from the foods that you eat, such as meat, eggs and cheese. Our bodies need some cholesterol to function properly, but too much of it forces plaque to build up in the artery walls. The build-up of plaque, or atherosclerosis, causes the arteries to become narrowed and hardened. This blockage may reduce the bloody supply to vital organs such as the heart, brain and intenstines. If not improved, the blockage may eventually cause a stroke or heart attack due to the minimized blood flow.

L for LOUSY! Low-density lipoprotein (LDL), or “bad cholesterol”,”, ue is deposited in the walls of arteries leading to plaque se. build up, which can result in strokes or heart disease.

HDL

H is for Healthy!

High-density lipoprotein (HDL), or “good cholesterol”, carries cholesterol away from the arteries and back to the liver, where the LDL is broken down and passed from the body.

LDL

1 in 3 people have high cholesterol.

Know your numbers! People with high cholesterol often do not show any physical side effects. The American Heart Association recommends everyone over the age of 20 should have their cholesterol levels checked every 4-6 years. This can be more frequent depending on medical and family history.

What can I do to lower my cholesterol?

1. Eat a heart healthy diet! This includes foods such as fruits, vegetables, whole grains, poultry, fish, nuts, and foods high in fiber. Limit your intake of red meats, high fat dairy products, fried food and sugary foods.

2. Increase activity level. Sedentary lifestyles lead to lower HDL cholesterol. Exercising also helps maintain a normal weight. Excess weight tends to raise LDL (bad) cholesterol and lower HDL (good) cholesterol. A weight loss of as little as 10 percent can help to improve your high cholesterol numbers.

3. Put down the cigarette. Quitting smoking improves your HDL cholesterol level (among other things)! And the great news? The benefits can be seen almost instantly.

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Save a Life!

Become CPR / AED certified!

Jan. 17 at 1 pm or Jan. 19 at 10 am.

AFC South.

Members and non members. $60.

Register online at www.amesfitness.com under the Services / CPR tab.

By Megan Woodbeck, RN, BSN and Mandy McGuire, Group Fitness and Marketing Dir. Sources: American Heart Association

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MEMB ERS SPECI HIP AL!

With the purchase of a membership receive:

3 FREE MONTHS MEMBERSHIP

1 FREE FITNESS ASSESSMENT

1 FREE 30 MINUTE MASSAGE

2 FREE WEEKS CHILD CARE

2 FREE

100 free Group Fitness classes weekly (including Yoga and Spinning!)

Pool - Track - Child Care - Massage Personal Training - 24/7 Access

3 Locations. 1 Membership. O Excuses.

AFC NORTH 2622 Stange Rd 515-292-4741

AFC SOUTH 3600 University Blvd 515-232-1911

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PILATES REFORMER SESSIONS Set up an appointment by contacting the North or South location.

Redeem by 2/15/20.

24/7 Access !

AFC WEST 4700 Mortensen 515-232-1911 .H\ $FFHVV 2QO\

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