T-R PHOTO BY SARA JORDAN-HEINTZ Marshalltown YMCA-YWCA staff help people reach their fitness goals. Left to right: Y Certified Personal Trainer Chelsea Vajgrt, Health and Wellness Director Angie Paxson and Y Certified Personal Trainer Chandler Kendall.

Summer is a great time to reach your fitness goals. But extreme heat, busy schedules and limited space in which to work out can hinder results. Local experts share tips on how to start a fitness routine, stay hydrated and stay motivated.

Marshalltown YMCA-YWCA Health and Wellness Director Angie Paxson said committing to specific fitness goals is important.

“Not only write down your goals, but break them down into manageable parts and be detailed,” Paxson said. “Instead of saying, ‘I want to exercise or exercise more,’ say ‘I will exercise more and start exercise by: bringing my gym clothes with me to work and plan to work out over my lunch break, or right after work. I will exercise for 10 minutes each day, four days each week, etc. The more specific you are, the more apt you are to sticking with your goals.”

Staying hydrated, especially when exercising outdoors, is essential.

Holly Van Heel, ISU Extension Nutrition and Health Specialist, said to avoid drinking beverages with added sugar and caffeine. Consuming water is always the best first option when thirsty.

“Skip the foods and beverages with added sugars, such as regular soda, sugary coffee and energy drinks. These beverages may leave you buzzing for an hour, but likely will cause an energy crash,” Van Heel said. “Instead, quench your thirst with water, fat-free or low-fat milk, low-calorie flavored water or unsweetened tea.”

Y Certified Personal Trainer, Chandler Kendall, said drinking four ounces of chicken broth can help to rehydrate and replace electrolytes lost during an extended bout of exercise, as the sodium it contains helps draw water into the bloodstream. In addition, sports drinks with about 300 mg of sodium per serving will also work.

“Eating every three to four hours may help fuel a healthy metabolism and prevent between-meal hunger that can lead to unwise snacking or overeating at meals,” Van Heel said. “Snacks should have lean protein and fiber-rich carbohydrates to provide lasting energy. Grab an apple and a handful of unsalted nuts; carrots and string cheese; or low-fat Greek yogurt and fresh berries.”

She said half of a plate should consist of fruits and vegetables.

“Balance out your plate with all the food groups, along with a small amount of healthy fat, for sustained energy. Our gardens and our farmers’ markets are full of fresh fruits and vegetables during the summer, so I encourage you to take advantage of that freshness,” Van Heel said.

When you’re not able to exercise outdoors because of extreme weather or allergies, modify your routine for the indoors. Y Certified Personal Trainer Chelsea Vajgrt said jump squats, burpees, knee ups, lunges, crunches and jumping jacks are good exercises to try.

“Burpees are when you go into a jump, then go down and do a push-up and back up over and over,” Vajgrt said. “Start with 10-15 and take a rest for 30-45 seconds and do 10-15 more, working up to more reps.”

If you have bad knees, try knee extensions or knee curls in place of lunges, to help strengthen the muscles.

“Avoid high-impact exercises,” she said.

Don’t hold your breath when you exercise, and instead focus on deep-breathing. Stop if you feel light-headed or overheated.

It’s always easier to stick to a routine when you enjoy the workout. Personal trainers can create one-of-a-kind fitness programs, or try following along with a workout video.

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Contact Sara Jordan-Heintz at

641-753-6611 or

sjordan@timesrepublican.com