Simple steps help you stay the fitness course

By Kathy Hansen - Contributing columnist

Kathy Hansen

I have become a huge fan of memes (photos or cartoons with funny or inspirational sayings). You can find them for just about any subject just by typing a topic into Google and hitting enter. For today’s column, I typed in “funny memes about not exercising.” Here are a few of the funnier ones:

Oh so you have no time to work out today? Tell me how many hours you spent on Facebook?

Exercise? I thought you said extra fries?

Oh you’re not going to exercise today? That sounds effective….

Recently, I was with my friend, Deborah, doing some business and told her I had to be finished in time to get to my CrossFit class. Her response was that she wished she could get back into it again. What? So far as I know she still has a membership, the gym is in the same place and her car is fully operational. So what is the problem?

Despite our best intentions, many times we fall off the fitness wagon. An injury, job or life change such as a marriage, move or the birth of a child are just some of the reasons we might put our sneakers away. Even though we tell ourselves it is just temporary until things settle down, many times we stay away much longer than planned. The more time passes, the less motivated we become. The thought of getting sore all over again or being slower or heavier than when our gym mates last saw us add another layer of resistance.

Before you get to the point of no return when it comes to your fitness routine, Prevention Magazine has some tips for keeping on track:

— Make a date. If you promise a friend you will meet them for a walk or a run, chances are you will not skip. I make it a priority to meet my friends at 5 a.m. three days per week for walking just so they won’t give me a hard time.

— Pump more iron: As a mineral that helps convert food to energy, iron is essential. We need at least 18 mg of iron per day from foods such as lean meats, legumes and leafy green veggies. In addition, foods that are high in vitamin C will help the iron be absorbed.

— Fuel up early: Eating the bulk of your calories in the earlier part of the day will help fuel exercise and keep your energy level high.

— Make it fun: Mix up your exercise routine so you don’t get bored. That is why I like CrossFit so much. Every day it is a different routine so I don’t feel stagnant.

— Pile on the rewards: Reward yourself for working out.If your goal is to work out three times per week and you do, get yourself a “me” gift. Just make sure that gift does not include chocolate syrup and sprinkles. For big milestones like a large weight loss or completing a race or competition, treat yourself to a trip or a spa day.

— Create an exercise menu: Have a workout plan for all your rhythms. Tired from your day? Go walking. Stressed out? Go take a high energy class. Need some family time? Grab the kids and dog and head to the park.

By utilizing these tips, you can keep your fitness routine going despite whatever life throws at you. If you do find yourself out of the routine for an extended period of time, don’t forget to come back. Your body and your soul will be better for it.

Kathy Hansen Hansen

By Kathy Hansen

Contributing columnist

Kathy Hansen has over 30 years of experience in the health and fitness field and hopes to see Deborah back at CrossFit after she reads this column. She can be reached via e-mail at

Kathy Hansen has over 30 years of experience in the health and fitness field and hopes to see Deborah back at CrossFit after she reads this column. She can be reached via e-mail at


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