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The Riverbend Awareness Project brings you a new conversation each month about important causes and issues in our community. Each episode features a conversation with a professional from our community about significant issues like heart health, Alzheimer’s, literacy, and more. Our goal is to share resources and information that will help you have a better understanding of the particular problems and solutions associated with each topic.
Disclaimer: The views and opinions expressed in this podcast episode are solely those of the individuals participating, and do not necessarily reflect the views or opinions of Riverbend Media Group or the Riverbend Awareness Project, its affiliates, or its employees. It is important to note that the discussion presented is for informational purposes only, and should not be construed as medical advice. Listeners are encouraged to consult with qualified health care professionals for any medical concerns or decisions. The Riverbend Awareness Project is a product of Riverbend Media Group.
Jeff: Welcome back to the Riverbend Awareness Project.
Melissa: What are some simple, affordable habits people can start to have an active lifestyle?
Steven: You know, if you don't have the funds for a gym or for a personal trainer, but you have a bike, you know, ride your bike, if you have access to trails or even just a roadway, take a walk and then maybe jog, you know, slowly work yourself into that.
If you have an empty room, you know, set up a place where you can do lunges, where you can do body squats, where you can do sit ups. But, you know, it all comes down to scheduling that time. If you have access to a couple of dumbbells in at home, look at YouTube. A lot of I learned a lot of lifting techniques from YouTube, things that I had been doing wrong, you know, and and then just, you know, proper way to do a deadlift.
You know, it's not just pulling the weight up, but how do you execute that? So workouts from home with dumbbells, you know, if you have access to that. And so very inexpensive, very affordable. Just get out and move. You know.
I went for a walk Saturday. Sunday, I think I did Saturday, I don't remember what day it happened this week. Sorry. But I got to because there's a walking path near where I'm at. And it was just a quick maybe like 15, 20 minute walk. But so the walking part obviously being active but like also just getting outside because I work in an office all day.
So it was kind of nice to be like in the sun and there was a bunch of birds out and making silly noises out in the tree, talking to each other, and it was just like, nice to be moving and outside and..
Steven: Being present in the moment. Yeah, that's that's it's not just exercise.
Melissa: Yeah.
Steven: It's..
Jeff: It's something you enjoy.
Steven: Yeah. Something you enjoy. You, you take in the sights. You take in the smells I mean obviously sometimes gym smell but it's a gym smell. Yeah. It's unique. So it's, you know your your atmosphere. You know where you're at. And you, you enjoy the experience with everything that's happening that that makes it good.
Melissa: Find that spot where you're going to be happy to go and be there.
Steven: Exactly. Yeah.
Melissa: Love that.
Jeff: How do you stay consistent when your motivation fades?
Steven: That's that's a tough one. I, I've struggled with that as well. You know, I hate it when motivation fails and you look in the mirror and you think, oh, man, I gotta get back to the gym.
You know, it's it has to start with the desire, you know, when if the motivation still isn't there, it has to have a reason, you know, whether it's your kids, whether it's a wedding, whether it's a vacation or or something else, you know, make that your motivation. I need to do this, because lack of motivation is is a killer of motivation.
Melissa: Yeah, yeah.
Steven: But staying consistent, you know, making it part of a daily routine, you know, 5 a.m. I get up, get ready to go to the gym. I mean, that's that's not for everybody. 8 a.m., 9 a.m., 12, 4, you know, that's that's your time. You know that, ' Oh man, I don't want to go. But this is part of my routine' and that'll help with lack of motivation.
And when you start to see those results again, then that motivation comes back, you know, and that that that feeling of, of accomplishing something really helps with lack of motivation.
Melissa: And I like that idea, too, of it's not just I need to go to the gym because I feel like that's something I need to do. But having like, like you said, like whatever it is, like some kind of purpose behind it. Like, I want to be healthy for my family. I want to be healthy for this or active for this and whatever that is. I feel like that rather than just being like, oh, I should do this because it's, you know, yeah, what I should do, no, I want to do this because of this thing that's important.
Steven: Yeah. And even if even if you don't have, you know, a reason, you know, wedding, vacation, things like that.
See what your body can do. I had a client, man, we changed his form three times. He. I loved training with him. He was ready to go. Didn't ask questions. Let me push him, you know, and we went from he wanted to do an endurance bike race. So we worked on endurance the first time. Then he wanted to pack on 15 pounds of muscle.
So we worked on that, and then he wanted to cut down and just be really, really lean and really ripped. So we worked on that and he was awesome. He wanted to see what his body could do. So that was that was his motivation because outside of the bike race, he just I want to see if I can do this right.
Okay, let's do it. Let's go.
Jeff: That's also something like, can I actually do this race?
Steven: Yeah, yeah, yeah. So we would we would train. Well I typically would train an hour with him. We would do about hour and a half with a cooldown. And then he would go ride his bike for ten miles right. Like you need to motivate me.
So he was fun.
Melissa: When someone's making a plan, what are some things to keep in mind to to make it, right hard enough that you're growing, but not so hard that you're going to be like, this is too hard. I can't... like that balance. How do people find that balance of grow versus can't do this at all?
Steven: So there's there's a lot of exercise plans out there, a lot of good online trainers and programs that you can buy online, do what you're able to do, but do more. Ten times out of ten, your brain is going to shut down and say, that's it I'm done. That's enough. And if you listen to your brain, you will, you'll quit.
But if if you're able to say, no, I've got one more, no, I've got one more, you will actually be able to do that. So even if it's, an advanced program, do what you're able to do, plus a little bit more. Push yourself. And then as you see yourself growing, and getting better, maybe you finish the plan, then maybe go back to the start and do it again.
How it's said. Workout plans are great. They help with consistency. You know what you're going to do this is today I'm going to do bi's, tri's, or chest, back, you know, whatever. You know what you're going to do. You stick to it, but just push yourself that little bit more. If you can't do it, see what you can do beyond what your brain's telling you.
That hurts. That burns. I need to stop. You will be able to get that one more. Two more reps. So as far as when when I would get a client that would trust me, I wouldn't push them to puking. You know, that's just that's counterproductive for...in my experience, there's a lot of trainers that, that, that feel like you need to puke and..
Melissa: No
Steven: but they would trust me enough to say we were doing a set of of ten and they hit that ten. And I would say one more and they would go one more and they said, I'm done. I said, no, you got one more. They would trust me enough to do that. And that was that was amazing. And they would do it without my assistance unless we were going for four straps where I would take them to failure and help them with those last couple reps.
So does that answer your question. I kind of went on a tangent.
Melissa: No, I think so,
Jeff: Yeah,
Melissa: I was just thinking about the balance of like, you know, not wanting to like hurt yourself versus like growth. And I think that answered that question.
Yeah. if you've been sedentary for, a long time, start slow, see what you can do and just do a little bit more because your body can.
Your mind says, no, but don't push yourself. Oh, I had I had one client and this is what changed my approach to clients.
She came in and I would ask her the typical questions. How active are you? How long have you worked out? And and I told her, we can start slow and work your way into it.
Or we can, depending on your exercise experience, we can just go at it full bore. She says, I want to go at it full bore, I'm like, all right.
And I hurt her. We did. Our first exercise was was back and bi's. And the next day she came in and her arms were just swollen and red. I'm like, oh, what have I done?
What have I done? So know, your limits push yourself a little bit beyond them, but don't go too hard when you're first starting out because you will.. you will get stronger. The pain will get less, you know, until like I said, you workout only like that. Ooo, I got a good workout.
Jeff: Are there any, local sports organizations or things that adults can do to get out and participate in?
Steven: As far as, adults, there's a lot of co-ed leagues. I was on a co-ed softball team for a lot of years, and it was good, loved it. There's co-ed basketball. I don't know if, the, the Mustang football team if they're still a thing.
Jeff: I don't know if they still are?
Steven: Semi pro?
Jeff: Yeah,
Steven: but there's there's a lot of things. There's pickleball. I got invited to a pickleball, and I told the guys , I don't think I'm old enough yet.
Jeff: Our front desk girl loves pickleball and she's going to get me to go play. I've been really hesitant on it.
Melissa: I'm so excited.
Jeff: But she's she's going to break down.
Melissa: Are you going to go play pickleball with her?
Jeff: Oh yeah she's going to break me down; I'm going to have to go play pickleball at some point.
Steven: Yeah. Good. Yeah. Any, any any coed or or any team, you know, thing that you can do. There's a lot in the community. There's there's a lot in Idaho Falls. There's a lot in Rigby.
Melissa: Something that popped in my head, because I am not as athletic. Sports are great. I've nothing against them. I am not good at sports.
Steven: Yet
Melissa: I was on a soccer team in high school, but it was like I was the curb sitter. We didn't have bleachers because soccer wasn't the cool sport at my high school. Football was the cool sport. So soccer was like the team for like, the slightly nerdy, slightly less athletic people.
Which was good, though, because I still got to be part of a team and have that experience of doing like work, like running and workouts and stuff. So that was good for me. But dance. I love dance, it's a little more artsy, right? But it is a workout sometimes.
Steven: Well a lot of..
Melissa: There's adult like, yeah, dance classes and like, I took tap last year a little bit and that can give you a little bit of a workout if you're like, you know, you're moving and you're staying active.
Steven: There's a lot of football players that take ballerina or ballet not ballerina just for the added benefit of it.
Melissa: Yeah.
Steven: So yeah. Any. Yeah, dance, martial arts. I did Krav Maga for a little while and I didn't realize how out of shape I actually was. So. Yeah, any anything that makes your body move and your heart rate elevate, is beneficial.
Melissa: How important is community and accountability for staying active and fit?
Steven: Accountability is huge. Because the only person you're accountable to is yourself. So, you know, and that that goes back to the mental health, you know, a lot of people dealing with depression and things like that, they don't have that motivation, they don't have that desire or that drive and which is which is hard to come out of.
And if you're not accountable for yourself and for your health, that just leads into more depression. Community. I, I would like to see more community based athletic programs. I don't know what that would look like in Rigby, but, you know, things were where a lot of adults that have set their lives aside, for their kids can get out and do active things, you know, whether it's sports, whether it's hiking, whether it's a lot of things I would like to see a lot more of that. But, community and and accountability. I wouldn't say they go hand in hand, but, you know, it's if you join an organization, then there's accountability. It's like 'aahh where's he at now?'
Jeff: If you don't show up, you're letting that community down.
Yeah. Yeah. Absolutely. Absolutely.
Melissa: Do you feel like there's like a sense of community or can there be a sense of community, like at a gym or with a sports group or, I don't know, any kind of group that you become a part of. And how does that affect someone's, I guess? Can it affect someone's motivation?
Steven Oh, definitely, with Anytime Fitness in Rigby we we really try to get to know our members. So they feel welcome. So they feel like they belong. So they know that they have a friend there. And a lot of times during my workout is spent chatting with members. And that's okay because I want them to feel like I care and like they matter.
So yes, definitely, we I can't speak for every gym, but we we care about our members and we try to create that that community within the gym. And it's it's you know, we just had a member pass away just recently, and it affected a lot of the members that were in the gym that would have never known this individual had they not been in the gym.
So, yeah, there's there's that sense of belonging in a situation like that. Oh yeah.
Jeff: I always think that it's easier to go and do something like that when, you know, you have people there that you can talk to while you're doing it.
Steven: yeah,
Jeff: And you know, kind of have your back with it.
Steven: Yeah.
Jeff: You don't feel like you're just doing it alone. You've got people there supporting you.
Steven: Yeah. And I you know, I've had other owners of other gyms use my gyms like, oh, I can't even workout at my gym, I just can't. Everybody comes up and talks to me. Why? Why wouldn't you give them that opportunity to speak with with you? I mean, it's your gym, you know, go later.
You know, but be there for your members that want to take the time to talk to you. Want to feel like they matter, and they think that your opinion matters.
Melissa: Any anything else we didn't touch on that. You were like, I really wanted to talk about this.
Steven: I don't know. I think just, excuse me. I better take a drink of this. I think just, making it part of your life, you know? Deciding this is what you're going to do. Deciding that you want a better life. Knowing that it's going to be hard. And then there's time time commitments and things like that. But once you get into it and once it's part of your life, it's it's part of your life, and it'll make your life better and just get out and move.
Melissa: Thank you.
Steven: Your welcome.
Melissa: That was great. I need to go out and move more. It's nice outside. I'm like, I want to go for a walk. Like at the end of the day.
Steven: When the winds not blowing.
Melissa: Yeah, that's true, but when it's sunny outside, I'm like, I just want to go outside. Yeah. So. And, like, get some more movement because I sit at my desk
Jeff: too much
Melissa: a lot. Yeah. Which is I mean, I like my job, I love my job, I love my coworkers. But I definitely need to get more motion into my life.
Steven: Well and it's usually the times that you don't feel like doing it is the time that you should be doing it. Yeah, that's definitely true. Yeah, especially for me. All right. Well, thanks for tuning in to the Riverbend Awareness Project.
Jeff: Catch this episode and all the other episodes. Wherever you get your podcast.