weight a minute:
ten easy steps to starting over

By Joseph Janowicz

No matter what your age, your current level of fitness, or what you believe your physical and mental limitations are, it’s time to get into the shape you’ve been dreaming about. Make today the beginning of your new life. You can do this. I did, and I started at age 50.

Start by looking in the mirror. When I turned 50 I took a long, hard look in a mirror and wasn’t pleased with what I saw. My body had changed and I wasn’t happy with the reflection. So I decided to do something about it. I began a new life, one filled with change and results. You can too!

  1. Begin today. Don’t put if off until next week or next month. Look in the mirror and decide you want to start over. You must want to do it. The mirror is the first place to take a hard look at you.
  2. Buy a book or magazine on fitness. I suggest Men’s Health (men) and Muscle Fitness for Her (women). These magazines are great motivational tools and provide good advice on eating and training right.
  3. Change your diet – for the better. Start with more fruits and vegetables. Also, low carb protein bars and drinks can be helpful. You don’t have to spend a fortune. Your goal is to eliminate or reduce sugars and salts and substitute healthy foods and supplements.
  4. Drink plenty of water. I recommend at least a gallon a day. This will keep you filled up and suppress hunger.
  5. Start walking. If the weather’s bad, visit a mall. They’re great places for walking and you’ll meet a lot of other walkers. If you prefer your own neighborhood, that’s okay too. Make sure you walk for at least 20 minutes to get your heart rate up and burn excess weight. Walk at least 4 days a week.
  6. Join a health club or gym. Rochester has a lot to offer, from the family oriented YMCA to a muscle palace like Samson’s. Shop around; look at the facilities and programs offered for the monthly fee. Try out the club before you commit. Is the equipment new or old? What types of people go there? A shorter 3 month membership may help you decide whether it is the right gym for you.
  7. Find a trainer. Otherwise you may spend a lot of time doing things wrong. There are many excellent ones in town. Danny Padilla is a former Mr. Universe and Mr. Olympia contender. Call him at Rockell’s Gym. Michelle Benson is also at Rockell’s and offers comprehensive programs tailored to your needs. Kathy DiMartino is another good choice. She owns Pro Fitness Training in East Rochester. For a program that’s going to make a new you, it’s Danny, Michelle, or Kathy. Call them and ask for rates, then try it for one month. Don’t get locked into long-term contracts.
  8. Get some cool gym wear. Good-looking gym clothes will help you feel good about yourself. And that’s what this is all about, making changes and feeling good about you.
  9. Get plenty of rest. Partying until dawn can be fun, but it doesn’t build muscles; you need rest to recuperate from the training. Your body can only take so much. Make a schedule that accommodates you, and get plenty of rest.
  10. Look in the mirror every day. Check out your progress. You’ll understand how much this is worth when friends and family take notice and start saying, “You look great!” It won’t happen overnight, but it can happen quickly if you do the right thing and start now. It all begins with you!