All the Right Moves
- Don’t despise small beginnings — start slow and celebrate each success.
“Start by walking at home three to four days a week until you get to breathing better and feeling better. Or do a beginner’s yoga class or sculpting class… anything that’s not as difficult as far as movements and staying on beat.” Says Grillot, when people try to do too much, too soon and get overly sore, they tend to slack off. “They don’t want to do it again.”
- Put some spark in your sneakers. “Once you start feeling better, challenge yourself.” Grillot’s newest challenge to clients is R.I.P.P.E.D. (Resistance Interval Power Plyometrics Endurance and Diet), a class she and husband Don lead together at Bodyworks Fitness and Rehabilitation Center in Beckley.
R.I.P.P.E.D. is one of several popular high-intensity programs replacing last decade’s Boot Camp-style workouts, incorporating weight lifting, flexibility and cardio training in intervals, which allow brief transitions and increase heart rate several times during a workout. “It is more effective because it allows your heart rate to go back and forth and you get a better, longer calorie burn.”
Wearing a heart rate monitor, Grillot has proof she burns an average of 600 calories in an hour of R.I.P.P.E.D. and her body continues burning at a higher rate long after. “Most people will burn between 700 and 1,000 total,” she adds.
- Don’t sweat the small stuff. Grillot completed a college thesis on what motivates people to exercise. Their number one concern was: What do I wear to the gym? “They just want to fit in,” she concludes. Success is 90 percent showing up. “You don’t have to have all the right gear. The most important thing is a good pair of cross-training tennis shoes to support the feet, which support the back.”
For clothing, Grillot suggests comfortable, breathable material loose enough to allow for freedom of motion. Joining group classes may call for a higher degree of modesty. “Wear a shirt that won’t come up over your head if you’re on the floor.” Also match the clothes to the occasion. Running shorts are great for running. But you wouldn’t want to do downward dog in yoga inside a pair of unlined running shorts without a base layer... especially from the front row.
- Grab your partners. “It’s important to have support from your family and that they’re excited you are doing something for yourself. They want you to be around as long as you can be,” maintains Grillot. Going a step further, she suggests finding an accountability partner. “Camaraderie keeps people interested in working out.” Have someone to workout with, who expects you to be there.
- Take heart, be encouraged. The heavier you are, the faster it falls off. “People don’t realize the more you weigh, the more calories you burn.” Someone starting at 200 pounds will burn more calories and lose weight faster than someone who weighs 130 pounds.
For more information on Dewana, her classes or fitness opportunities, contact Bodyworks at 304-255-2376.