Small changes can bring big results in the new year

By Jamie Strickland

If improving your health and wellness is among your resolutions this year, Johnston County has no shortage of opportunities to help you reach those goals.

Local experts agree that implementing exercise, nutrition and a focus on mental wellbeing are the most important tools. But that doesn’t mean a total overhaul of your entire lifestyle is necessary. Something as simple as incorporating a daily walk can be a step in the right direction, said Amy Locklear, a Level 2 CrossFit Coach and owner of CrossFit 4042 in Garner.

“Just start. It doesn’t matter if you go for a daily walk or train in a gym, you just have to start,” she said.

Locklear, who has been coaching clients for more than 10 years, said most people pursue a fitness routine for weight loss, but end up finding many other benefits.

“An increase in energy, sleeping better at night, and just being happier are just a few,” she said. “Some medical benefits

are reversing diabetes, lowering blood pressure and lowering cholesterol. The weight loss is great but the medical benefits are life saving.”

Locklear said CrossFit has something to offer for people of all ages and abilities. “I have seen so many people change and improve their quality of life through CrossFit,” she said. “We have elite athletes, stay at home moms, 76-year-old grandmothers and athletes with multiple sclerosis and cerebral palsy. Each athlete works to their abilities and we scale appropriately so they each get the intended stimulus of the workout.”

“Starting small” is also Locklear’s approach towards counseling clients about their nutrition.

“I do not advise people to diet,” she said. “Most diets fail or any weight loss comes back when the diet is over. Making small lifestyle changes is the best way to sustain weight loss. A diet of balanced food is best.”

Smithfield-based holistic health practitioner Valerie Johnson has a similar approach to nutrition advice.

“The key to improving nutrition is balance,” she said.

Johnson also believes a little gardening can be a motivator toward eating healthier.

“Grow your own herbs and vegetables. Maybe you don’t have land of your own, but like I do, get raised garden beds and load them up with plants. As long as I do this I eat better and healthier.”

Locklear said reducing sugar intake is another simple tip that can lead to big changes. “If you drink sugary drinks, simply cutting back on the amount you drink can make a big impact. Increasing water consumption can also help with hunger,” she said.

Johnson, who is trained in healing touch, aromatherapy, spiritual direction, counseling and guided meditation said focusing on mental health is an important part of any wellness journey.

“First, love yourself no matter where you are and how you feel at this moment. Don’t try to conquer everything immediately or all at one time,” she said. “Just begin with simple things that can be done in brief moments at first.”

Recruiting friends or loved ones to join you in your health journey in another recommendation to help get you started.

“Find a buddy to do it with you. Not only is it more fun, but they will offer accountability.

If someone is expecting you, it’s much harder to back out,” Locklear said.

Husband and wife duo Trey and Jenny Ayscue have been exercising at CrossFit 4042 for more than 10 years, and they agree that the social aspect is key.

“I enjoy the interaction with friends in class and being able to do physical things that I could not have done before CrossFit. Having an interactive class style workout makes it fun,” Trey Ayscue said. “Having my wife there working out with me gives us a common workout and results to talk about. We both have our own specialties and favorites.”

Jenny Ayscue said having similar exercise habits as her husband allows them to mutually support each other.

“Sometimes we team up in competitions and other times, we provide healthy competition for each other. Knowing he’s going to Crossfit absolutely helps me go when I am not feeling it,” she said. “Working out together is just something we do now. What I really appreciate is that he always supports me going and taking care of myself.”

No matter what your health and fitness goals may be, taking the first step is the only way to begin.

“The best time to start a fitness program is yesterday, the second best time is today,” Locklear said.