Mountain biking is an excellent way to cross train for an upcoming running race.

Article and photos by Liz Jurkowski

Some people make a New Year’s Resolution to become more active. As usual, life catches up with us and before we know it, it is October and our resolve to keep fit has been compromised. Now that the kids are in school and the weather is still good, it is a great time to resurrect an exercise routine. With tips from Registered Dietitian and Exercise Physiologist Liz Daeninck, and options available from Castle Pines’ Evolve Lifestyle and Fitness, here are tips to keep you moving.

Set realistic goals.
If you are beginning to exercise after a lull, give yourself realistic expectations. If you run, give yourself a time or distance goal that is achievable. Do not start training for a marathon until you have completed a 5K. Likewise, start small. Jogging or walking two or three miles (20–30 minutes) a day, three times a week will increase your cardiovascular fitness, so when you want to step it up a notch, your muscles and body will be ready.

Vary your workouts.
“For strength and endurance development, it is best to vary your activities,” says Daeninck. “Varying the workouts prevents injury and boredom.” For the cyclist, a hike is a good option to cross train. An option for women in the Castle Pines area is to drop in to a morning boot camp offered by Evolve Lifestyle and Fitness, owned by Certified Personal Trainer and local resident, Paige Taylor.

Reward yourself.
Exercising is a lot of work! Do something when you meet your goal. Treat yourself to a massage, a pedicure, or a new book. For the long-term achievements like a race or event, maybe a weekend away is a great incentive to keep moving.

Schedule your workouts.
Daeninck advises her clients to schedule workouts in the morning. “Exercising first thing is the most effective time because it gets your routine out of the way.” You will go about your day knowing you have done something good for your health, and can focus on the rest of the day.

There are many options around Castle Pines. Local trails and hikes abound. “But with cooler weather on its way,” says Taylor, “I encourage women to continue with their exercise regime by bringing it indoors.” Many of Taylor’s camps and classes are offered at the JW Kim Tae Kwon Do Studio, between the two supermarkets.

Above all, says Daeninck, “Find something you like to do and have fun.”

Liz Daeninck, Registered Dietitian and Exercise Physiologist, can be reached at 720-341-1236, or by e-mail.

More information about Evolve Lifestyle and Fitness can be found online at www.evolvelifestyleandfitness.com, or by e-mail.
 

The East West Trail, between Castle Pines and Highlands Ranch, offers a variety of exercise options including walking, jogging, and mountain biking.