By Mary Anne Cappellino

A new Way to Look at
Spring Training

Spring is a great time to think about getting back into shape. Here’s a new way for you to think about spring training that may help to inspire action and result in attaining the many benefits of fitness including increased energy, muscle tone and better health and appearance.

Let’s start by defining the word SPRING. I looked it up and chose this definition to get us started.

SPRING: To move upward or forward in a single quick motion or series of such motions or to arise from a source or develop.

I thought this was a great place to start. The cold weather has us bundled up in heavy coats and bulky sweaters and then spring comes and it’s time to shed those clothes. As you lighten up your outerwear and slip into some spring fashions you just might reveal a few extra pounds stored on your body as a result of inactivity over those winter months. And then there’s that cozy chair or comfy sofa that you may have settled into in lieu of going out to the gym but now that spring is coming you’re feeling sluggish and ready to get in shape. After a cold and lazy winter it’s time to spring into action and get fit! So referencing the definition again, let’s use it as the motivation to move upward and forward, arise from the sofa and develop our bodies into fit fat burning machines with new energy and a leaner toned look for Spring.

Let’s move onto the second word in SPRING TRAINING, the word TRAINING. I looked up the definition for this word and especially liked this description.

TRAINING: The process of bringing a person to an agreed standard of proficiency by practice and instruction.

Getting fit is a process, it doesn’t happen overnight. It takes work to infuse healthy habits into your lifestyle and then maintain those healthy habits of eating right and exercising regularly. We know there is a standard of proficiency when it comes to fitness and nutrition. There are standards that define a healthy weight, good flexibility, cardio fitness and strength. There are also standards that define healthy eating based on the variety of nutrient rich foods you eat, the number of servings in the various food groups and the size of your portions. In other words, we can train to get fit and healthy and use established standards to achieve positive results. The next key words in the definition are practice and instruction. Practice, as it refers to maintaining a regular level of engagement in both exercise and healthy eating by developing healthy habits. And instruction, because it indicates that to train properly we all need guidance through the instruction given by a fitness or nutrition professional

so that we are better able to employ proven strategies along with the important success factors of support, safety and proper technique.

We can all agree that fitness offers many benefits and that a sedentary lifestyle adds risk for poor health. Springing into action just makes good sense. Remember to start slowly and gradually increase both the time that you exercise and the intensity or how hard you exert yourself. If you’ve been inactive over the winter months, then it’s important that you take prudent steps to build more activity into your lifestyle gradually. You might want to start by allocating a short amount of time to a walk or exercise in your favorite way and then add small increments of time as you progress. A combination of aerobic activity like walking or biking plus muscular toning activity like lifting light weights is important to balance your approach. Don’t forget the importance of warm up by participating in rehearsal activity to get the body ready for exercise and cool down by gradually lowering intensity allowing the body to return safely to a pre exercise state.

Look at diet too as you begin your Spring Training. Start the day with a healthy breakfast, snack healthy between meals, watch portion sizes and look to include low fat nutrient rich foods like fruits, vegetables and lean meats.

Look at when you eat- avoid eating meals too late in the evening.

Look at what you eat- eliminate high fat, high sugar choices and replace them with foods rich in vitamins and nutrients.

Look at why you eat- Eat to fuel your body properly to build strong bones and promote well being. Eat for energy so that you can increase your stamina. Eat for fitness building strong and fit bodies.

Watch out for anxious or emotional eating that may result in extra unwanted calories. Try exercising to buffer stress and help you cope with the demands of life.

Now it’s time to get started on your personal plans for Spring Training. Put a plan together that works for you and includes regular exercise and healthy eating. Then stick to it so that when the warm sunshine of summer arrives you’ll be leaner, toned and able to have fun gardening, golfing, biking or hiking. Maintain your healthy habits year round so that you can head into next Spring feeling fit and ready for fun!

Mary Anne Cappellino is a certified fitness trainer, motivational speaker, lifestyle coach and author of the book “Move Me” which is a collection of stories that reveal the benefits of physical activity. You can contact Mary Anne at the BAC Eastern Hills location