Sweaty in 2021

Take your first steps of the new year in the right direction

Compiled by Nancy Price

One of the most challenging parts of a new exercise regimen is getting started with a routine that is right for you. While a high intensity workout may be achievable and exhilarating for some, depending on your health, age and the last time you took a walk around the neighborhood, let alone step foot into a gym, a beginner’s yoga class may be more your style. And, that’s OK! Local fitness center owners give their advice and encouragement for taking the first steps right for you.

9Round Fitness

239 S. State Road 135, Greenwood, IN  46142

7045 Emblem Drive, Ste. D, Indianapolis, IN  46237

(317) 300-1830 (Greenwood location)

(317) 883-1374 (Southport location)

9round.com

Describe your preferred exercise routine and why it works.

It really depends on what your goals are. Our preference is High Intensity Interval Training (HIIT) because you can do more in a shorter amount of time and it maximizes your metabolic rate. Thirty minutes is all you need. In fact, from a fat burning perspective we recommend not exceeding that with HIIT. We also like to use a combination of strength, resistance, cardio and core exercises to ensure a full-body workout. In doing so you also improve your balance and coordination while toning your body. With the 9Round system, you’re not going to bulk up, although we have many members who lift outside of our gym and come to us for their cardiovascular and fat loss goals. Exercise alone will only get you so far. You need to compliment any routine with a solid nutrition plan.

What is the key to being successful in your fitness goals?

We believe that there are four things that give you the best chance to meet your fitness goals.

  1. Define and write down what it is that you want and WHY! The WHY is very important and helps to motivate you when you don’t feel like exercising.
  2. Clean up your eating habits! Don’t diet … that could kill your metabolism. Small nutrition changes make a huge impact if done right.
  3. Don’t get hung up on the number you see on the scale! In fact, we would suggest not even looking at a scale more than once a week. Look more at body composition to learn how your body is improving through exercise and nutrition. 9Round includes InBody body composition measurements with every membership.
  4. Find a workout program that is fun and works for YOU! If it’s not fun, you will dread going to the gym and eventually will stop.

What advice would you give to someone who is new to fitness prior to them choosing an exercise regimen? 

  1. Try it out first to make sure it is something you like and will have fun doing. Most places (9Round included) offer a free workout to make sure it’s a good fit so take advantage of that.
  2. Come with a friend. Not only does this help keep each other accountable, it lessens the nervousness of trying something new.
  3. Don’t feel like you have to go “all out” your first time in. Take it slow at first to learn the techniques and good form from the trainers. This will pay huge dividends in terms of staying injury free and enjoying the workout.
  4. If you’re not used to working out you will be sore for a few days after your first workout. Make sure you stretch immediately after and come back in within a couple days to work out the soreness. It’s totally normal. One of the biggest concerns we hear is that “I’m not in good enough shape to work out with you guys.” Don’t let that be a barrier! We welcome and work with all fitness levels, all body types, all ages … you’re coming to us to get in shape.

9Round Kickboxing Fitness is a 30-minute full-body workout using strength, resistance, cardio and core exercises. 9Round designs the workouts for you and changes them daily so you don’t get bored. 9Round doesn’t have class times so you are never early or late, and you can work out when it’s convenient for you. Best of all … 9Round provides trainers to help you all along the way. First workout is FREE! Come try us out.

Ardizzone & Nalley Gym

8057 Madison Ave., Indianapolis, IN  46227

(317) 888-9262

facebook.com/ardizzonegym

What is the key to being successful in your fitness goals?

There are many factors that go into a person’s success in his or her fitness journey. However, if I had to pick one common theme among those who achieve their fitness goals, it is always consistency. They are consistent with how many times they go to the gym per week, consistent with the attitude they bring to each workout and are consistently fueling their body with healthy foods. The key is always to find something sustainable that you enjoy, and stick to it!

Describe your preferred exercise routine and why it works.

At Ardizzone & Nalley we are putting an emphasis on getting Silver Sneaker members and Active & Fit members the facility and environment they need to get into shape. We have a great group of older members and would love to expand on that! In this difficult time surrounding the health of our community, we are committed to your well-being and giving you the constant boost you need to take care of your body and mind.

What advice would you give someone who is new to fitness prior to them choosing an exercise regimen?

I would tell them that it’s all about finding something sustainable you can stick with long term. A huge mistake people make, especially going into the new year, is they go way too hard without learning proper form or without knowing if they’ll be able to do that for days, weeks, or months. The whole focus of starting should be to find something you can succeed at each day to keep you wanting to come back and get better. Have someone take the time to teach you proper techniques that you’ll be able to rely on throughout your fitness journey. Sustainability and safety are so important!

Carole’s Fitness

5661 Madison Ave., Indianapolis, IN  46227

(317) 788-8377

What advice would you give to someone who is new to fitness prior to them choosing an exercise regimen?

Walking would be a good way to start your fitness program. Carry your weights when you walk to help build your cardio. The weights do not have to be heavy. Any type of weight will add to your cardio. Never hesitate to use stairs, an excellent way to develop better leg strength. Get the blood flowing, and you will start to notice how much easier your body moves. Remember, the ones who seem to do well started just like you and didn’t give up. Do not hold your breath during exercise. Ans exercise becomes easier when you breathe normally … inhaling and exhaling. Proper breathing keeps the blood flowing throughout the entire body. Exercise that helps to improve your heart and lungs is probably the most important.

What is the key to being successful in your fitness goals?

First of all, don’t give up your fitness. Be sure to include cardio, weight and core work and interject balance and agility in your routine at some point. Divide what your body needs into categories: shoulders, back, arms, chest, core and legs. To start, do light stretching and warm up the joints in order to move easier. Do exercises that work the entire body. The heart and lungs need to be worked on a regular basis … understand they are muscles as well. Your maximum heart rate is 220 minus your age. You want to strive toward that number. It may take a while, but that’s OK.

Describe your preferred exercise routine and why it works.

When doing strengthening exercises, weights and resistance tools (tubes, bands) are both effective. Work light weights fast to build endurance. For instance, if you would normally use five pounds in your routine, pick up a pair of three-pound weights for a fast 20-second workout. Heavier weights can be worked slow to tone and build strength, say, for instance, four to six reps in one minute. Both mat and chair exercises are great for the core. Always warm up first, five to 10 minutes. On Monday, focus on upper body to include arms, back, chest and shoulders. Tuesday would be lower body, core and legs. And then, back to upper body on Wednesday, etc.

F45 Training

1533 Olive Branch Park Lane, Greenwood, IN  46143

(317) 527-6070

f45training.com

Describe your preferred exercise routine and why it works.

F45 Training is a 45-minute high-intensity interval training (HIIT) program incorporating both cardio and strength exercises. It’s never the same twice and based in functional movement, or real ways your body would move throughout the day.  F45 works because it’s tailor-made for everyone – we have members of all ages and fitness levels. Whether you are a dedicated, lifelong athlete or brand new to exercise, you can do F45.

What is the key to being successful in your fitness goals?

The key to success is “knowing your why” behind your fitness goals. Fitness is so much more than what’s on the scale. It’s about living life the way you want to live it. Do you want to be able to get on the floor to play with your grandchildren? Do you want to be able to do a push-up on your toes instead of on your knees? Do you want to run a half-marathon before your 40th birthday?  These are real goals of actual F45 Center Grove members, and we love helping our community meet – and exceed – those goals.

What advice would you give to someone who is new to fitness prior to them choosing an exercise regimen?

Have confidence that you can achieve your goals. Truly, all you need to do is put on workout clothes and walk in the door. Find a workout that challenges you without leaving you too sore to move. Find a gym that actually wants you to come to class and meet your goals. The best thing about F45 Center Grove is our community.  Our members inspire and encourage each other … and our coaches might even show up to run your birthday half-marathon, too.

Farrell’s Extreme Bodyshaping Greenwood

3011 Meridian Meadows Road, Greenwood, IN  46142

(317) 884-6521

fxbgreenwood.com

What is the key to being successful in your fitness goals?

The key is support, encouragement and accountability from a community who has been “there” and done “that” and IS still “there” and still doing “that.” My husband and I have been stuck, overweight and just wanting a way out. We found a community to rally behind us, even when it got hard, or we wanted to quit! My husband lost 105 pounds and I lost 45. We are still here and helping others to be successful!

Describe your preferred exercise routine and why it works.

My preferred exercise routine is constantly switching up the muscles you work. The same time, every day helps you build those healthy habits. One of the many reasons Farrell’s works is because it is a comprehensive fitness program for members of every age, fitness level and walk of life looking to make a positive change in their health and wellness. Our program includes fitness kickboxing to burn fat, strength training to build muscle and nutrition coaching to fuel your body. Our certified and motivating instructors and supportive coaches hold our members accountable to reaching their fitness and life goals. We offer a high-intensity interval training challenge that will push you to limits you didn’t know you could reach, melting away body fat and adding lean muscle and definition. Farrell’s Extreme Bodyshaping is dedicated to teaching you to live a healthy lifestyle through kickboxing, strength training, nutrition coaching, accountability and much more.

What advice would you give to someone who is new to fitness prior to them choosing an exercise regimen?

Stop believing you can’t and start believing you can. Too many times when someone is looking for an exercise routine, they stop before they even get started. They let fear, apprehension and doubt hold them back. And those feelings are legitimate. That’s why I love Farrell’s and why we opened one here in Greenwood. We help you put fear and doubt behind you so that you can move forward. You will not get better. You will not improve until you believe that you can. So, start believing that you can and let us help you with that.

Life Systems Martial Arts

520 N. Madison Ave. Ste. A, Greenwood, IN  46142

(317) 889-5556

Lifesystemsmartialarts.com

What advice would you give to someone who is new to fitness prior to them choosing an exercise regimen?

We like to have a health assessment first to make sure what works best for them. We do know, dialing in your nutrition is No. 1, and in fact, we recommend not to exercise too much or too long until you get your body dialed to eating properly. A high-impact exercise for a person who may have been sedentary wouldn’t be the best choice. We will tailor a regimen to each individual person who wants to do fitness kickboxing. We had a lady who came to us at the age of 83 at the time, and we made it work for her.

What is the key to being successful in your fitness goals?

I say the key to be successful in your fitness goals would be staying consistent and know your “why.”  Showing up is half the battle and when your why is strong enough, you will be unstoppable. Life gets busy as I hear this so many times but if your health is truly important to you, you will find a way.

Describe your preferred exercise routine and why it works.

Many come to me for many different reasons. For some it is weight loss, some it is stress relief, some it is building strength, some doing something different than going to a gym and others, all of it. It has to start with small habits. When you say it works, it depends on what the person wants. We now are offering health coaching; that is definitely a big part of success for the person who wants this part of it. We cover many areas besides just weight loss. We call it, “Making one healthy habit at a time.”

Pilsung ATA Martial Arts

1729 US-31, Greenwood, IN  46143

(317) 881-2762

pilsungata.com

What is the key to being successful in your fitness goals?

The ABCs of successful fitness goals include accountability, belonging and good coaching. Accountability can come from having a training partner, attending a group class that will notice your presence or absence, or a good friend who ensures you’re reaching your goal. Belonging is not typically linked to fitness; however, having a sense of belonging – that you not only belong within the fitness group of choice, but with the people in it – can extend the longevity of the practice and help achieve goals. And finally, good coaching is essential. Without a good coach a person risks injury – both  minor and major – which hampers the success of reaching goals. The coach should be knowledgeable in their field and willing to help achieve your goals.

Describe your preferred exercise routine and why it works.

As a martial arts athlete, I rely on four main elements to stay fit. The first and most important is my taekwondo, which I train in every class, but also individually three to four times a week. In addition I strength train a couple times a week with the guidance of a personal trainer, who pushes me toward my goals and helps me prevent injury. I also include cardio workouts to maintain a high stamina for my sport. Finally, maintaining flexibility gives me a competitive edge and prevents injury, so I take and teach yoga a couple times a week. The mixture of these elements keeps me from being bored with one single workout and helps me be a better athlete as a whole.

What advice would you give to someone who is new to fitness prior to them choosing an exercise regimen?

Just in a single martial class, we cover five different elements. Some students love them all, but most find a couple that they really enjoy. If we’re talking about achieving fitness goals, I believe they must be enjoyable. It might take some time to find one – or more – that a person enjoys but to maintain fitness success, it’s worth the time and effort. Start with something that might sound fun, and have an open mind for new experiences. Hopefully one will stick and help attain the desired fitness goals.

Studio You Yoga & Pilates

862 S. State Road 135 Ste. 1, Greenwood, IN  46143

(317) 882-8733

Studioyouyoga.com

Describe your preferred exercise routine and why it works?

I prefer an exercise routine that includes a combination of yoga and Pilates in order to best nourish my mind, body and soul. Daily yoga optimizes toning, flexibility and mobility and frequent Pilates optimizes core strength, weight loss and injury recovery. After years of navigating my own fitness journey I’ve discovered the effectiveness of this exercise routine and recommend it to my students due to the benefits of such a well-balanced combination.

What is the key to being successful in your fitness goals?

The key to being successful in any fitness venture is consistency. At Studio You Yoga and Pilates we offer unlimited classes and are open seven days per week in order to provide a flexible class schedule to our students. Our certified instructors also lead multiple workshops that any of our students can join to grow their yoga and Pilates practice and tailor each student’s individual experience by making modifications when necessary. Maximizing each student’s individual experience affords them the physical and mental benefits of their yoga and Pilates practice including, but not limited to, an increase in flexibility, strength and stress relief through mind and body connection.

What advice would you give to someone who is new to fitness prior to them choosing an exercise regimen?

With the ever-changing environment COVID-19 has created, I would first like to ensure someone who is new to fitness that Studio You Yoga and Pilates makes cleaning a priority to best protect them as they venture into an exercise regimen. As far as the exercise regimen itself, it’s important for the individual to understand what his or her mind and body need. For example, if the individual routinely endures a great deal of stress or anxiety, choosing a regimen that best targets stress and anxiety relief, such as yoga, should be considered. He or she shouldn’t be afraid to try something new as that may be the only way to best gauge what’s most effective.

Additionally, I would encourage all students, current, new and prospective, to try new classes and see what they find most enjoyable. Taking the first step and joining a yoga or Pilates class can be intimidating but at Studio You Yoga and Pilates we make every effort to empower our students in order to help him or her feel confident with their chosen regimen. We have a knowledgeable and supportive team of certified Instructors to support and guide each student on their fitness journey. We also offer a variety of packages for yoga and Pilates and even have an introductory package for anyone who wants to explore the possibility of yoga and/or Pilates. We are always happy to answer any questions someone may have as well so anyone interested should feel free to send us a message via our social media platforms, email or with a simple phone call.