The Dexter Leader
A Heritage Newspaper
Weekly Publication
Springing into shape
Local experts help you stay fit and do it right
By Sean Dalton and Edward Freundl, Staff Writers
PUBLISHED: March 20, 2008
People living in the Dexter and Chelsea communities are fortunate to have a number of great parks, trails and natural beauty within walking or bicycling distance of their homes.
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Whatever the activity or motivation, be it weight loss, performance training or recreation, it's a good idea to supplement outdoor activity with the kind of guidance that only a professional can offer.
You'll also want to remember to use caution and common sense to avoid potential injury before starting out on any exercise program.
Jessie Arnett, owner of Cornerstone Fitness at 3045 Broad St. in Dexter, recommends seeking instruction, training or even just a little bit of advice at his gym or one of the many other fitness facilities in the area.
"Everyone has their own specialty or interest," Arnett said. "We get a lot of bicyclists in here during the winter to use our new cycle trainers, which actually get used on a daily basis year-round."
New member Betty Smith fits that mold perfectly. The Dexter Community Schools food services employee plans to ride her bike across lower Michigan this spring.
"I wanted to get in shape for cycling, but I also wanted to make my job easier," said Smith.
"Sometimes I'm lifting boxes with 25 cartons of milk. I made doing this my New Year's resolution."
Arnett has installed many new pieces of equipment and refurbished others with new pads since purchasing the former Outback Gym last year.
He and his wife Sherry, both of Stockbridge, operate and maintain the facility from 5 a.m. to 10 p.m. Monday through Friday, 8 a.m. to 4 p.m. Saturday and 8 a.m. to 3 p.m. Sunday.
The couple also has five personal trainers and instructors on staff.
The number of clients has more than doubled from 167 to over 350, according to Jessie Arnett, who credits that growth to doling out good advice and being proactive with the people coming into his facility.
The $310 for a single-year membership at Cornerstone comes with a personal training session for a reason, he said.
"I want people to be comfortable with the equipment and know how it works," Arnett said.
Special attention should be paid to the body points that are susceptible to injury from impact or improper movements.
Arnett thinks everyone should work on lesser-used muscles, such as the ones in the shoulders.
"I really stress with most people that they work shoulders into their daily routine," he said.
"It's a few simple exercises on the (resistance) trainer. The muscles in the shoulder are very vulnerable and you use them in most physical activities.
"I recommend a light weight to work the rotator cuff muscles in your shoulder," he added.
That concern for people's health is one of the reasons that Butch Dyer visits Cornerstone.
"It's just like family when you come in here," Dyer said. "(Arnett) mixes it up, keeps it fun and he's always looking out for people. This is truly a community gym and I think that has helped me personally."
Dyer said he has lost 55 lbs. and feels "a whole lot better" since coming back to the gym.
Arnett's other pointers include learning good form when doing any exercise.
Improper form can nullify the benefit of a given exercise or even cause injury, he said.
Another good tip is to make sure that the knee never extends beyond your toes during some leg exercises, because it puts too much stress on the knee joint, instead of the muscles that are supposed to be exerted.
"The idea is to stay functional and conditioned without feeling any pain," Arnett said.
That's an important point, no matter what the motivator is.
"You really need to train specific muscles whether you regularly cycle, jog or play a light outdoor sport - if not here then at home," Arnett said.
"And if it's at home, you should take a class or at least see a personal trainer on a day pass."
Even the extraordinarily fit Rhonda Kendzicky, a ballet instructor who has taught for 10 years at Dance Arts of Chelsea, stops into Cornerstone with her mother, Pam Rutledge - also a ballet instructor at 70 years of age.
"Because of my ballet training I see how the body works, whether it's ballet or weight training," Kendzicky said.
"I use the leg press and the squat machine with free weights so I can build up my legs for performing at a higher level in all of the jumping activity that I do."
Balancing your workout
Patty Anne Hart addresses what to do before or after engaging in strenuous indoor or outdoor activity.
She is a certified yoga teacher and recently opened Every Body Happy Yoga and Healing Center in the rear suite of 3207 Central Ave. in Dexter.
"Yoga is a perfect complement to other physical activities such as running, cycling, or weight lifting, and can be practiced daily," Hart said.
A complete yoga class lengthens and strengthens a host of muscle groups, whereas a single activity such as cycling uses only those specific to the activity.
"What sets yoga apart from some other physical activities is bringing breath and body awareness to the physical postures practiced," Hart said.
Yoga training also involves breathing exercises, which are important for any physical activity.
Proper breathing is key for optimal body functioning, Hart said.
The primary muscle that supports the movement of the lungs is the diaphragm, she said.
"If you learn through practice how to breathe first from the diaphragm and gradually expand the ribs and upper chest, all of your body's systems subtly strengthen and balance."
Most yoga classes begin with a few minutes of seated "centering," where students are encouraged to become aware of the flow of breath in and out of the body.
"With deepened breathing, one can begin to explore what I refer to as the 'interior landscape' of the body to assess what the body needs in terms of movement and energy," Hart said.
"By consciously breathing you can slow down and feel your body's internal signals more readily."
There are a variety of yoga postures or "asanas" that address just about every joint and muscle, as well as the spirit and mind, Hart said.
Spinal extensions (backbends) open the chest and ribs; spinal flexion (forward bends) lengthens muscles in the back; rotational movement (twists) nourishes the internal organs and help release toxins from the body.
Lateral stretching (side bends) opens up the sides of the body while inversions reverse the flow of blood and lymph, boosting the endocrine and immune systems.
"When your body is able to release some of its physical stress through yoga, your mind is naturally more relaxed and receptive as well," Hart added.
For those who question their flexibility, Hart said there are all different levels from which to start, and there are modifications to poses or the use of yoga props that allow students to bring their bodies into their fullest expression of a posture without strain or injury.
Hart's classes are 90 minutes long, cost $15 for a one-time drop in or $108 for a series of nine classes.
Most are considered "multi-level" classes, accommodating students with or without prior experience, although there is a "New Beginnings Yoga" specifically for newcomers.
Don't delay, just get moving
The best exercise routine in the world is meaningless if it's difficult or inconvenient to use.
One of the most important things a fitness facility can offer is convenience, whether getting in shape or just keeping the scales at bay.
That philosophy has helped Anytime Fitness in Chelsea attract hundreds of members since opening in February 2006.
"Business is super; we have over 800 members," said Hayon Stewart, co-owner of the facility at 1030 S. Main St.
Club usage is "definitely way up" in the winter, Stewart added.
"A lot of people are preparing for spring and summer, when they want to look good," she said.
"They like it because they have nothing else to do, and they're tired of sitting at home doing nothing."
The franchise operation is open to members 24 hours a day, seven days a week, and has locations nationwide.
That usefulness was one of the factors that convinced Jim and Maureen West of Gregory to join.
"The biggest thing that sold me on it was the convenience of it," Jim West said.
"We're constantly in and out of Chelsea all the time; it has locations all over the country; plus we have 24-hour access."
Maureen West agreed that the ability to come in whenever her schedule allowed was important.
"It's nice that I can go in in the evening or after work, and on the weekends I like to exercise before I get my day started with anything else," she said.
However, that convenience comes at a price.
Anytime Fitness charges $39 a month for a 12-month membership or $34 a month for 18 months.
"It's an investment in your body," Stewart said.
"That's why people are in here — they are working for their health."
The Wests were trying out the different pieces of equipment recently on their first day as members.
"We researched it on the Internet before making our decision to join, which was about a month ago," Maureen said.
Her husband added: "It's been a bad winter, and we haven't been able to get out and exercise like we normally would."
"The controlled environment (in the club) is much nicer than being outside."
Stewart said it is common to see couples such as the Wests use the facility.
"A lot of couples come in together," she said. "We have a variety of exercises they can do, and it really works."
Jim West agreed.
"It's more motivating that we can do it together," he said.
After about an hour of checking out every machine, the couple gave their assessment.
"I like the treadmill," Maureen said. "I can stand there and watch TV, and it's not like an effort to do it."
Jim said he prefers an elliptical stepper, which simulates walking in sand to work the legs while keeping both arms moving to work the upper body.
"The elliptical is the most challenging," he said.
"You have to have balance and rhythm; it works me the most."
Another fitness option in Chelsea is the Health and Wellness Center located at 14800 E. Old U.S. 12 on the Chelsea Community Hospital campus.
"We see a 30 percent increase in usage during January, February and March," said Membership Services Manager Angela Sergeant.
"We have more than 3,400 members, and the average use is five or six times a month."
Part of the reason for that is the extensive variety of fitness equipment, classes and member services the center offers.
The majority of members live within a 20-mile radius, Sergeant said, encompassing Chelsea, Dexter, Manchester and Grass Lake, and as far as Stockbridge, Jackson and Ann Arbor.
Group exercise classes include yoga, Pilates, low- and high-impact aerobics, aquatic classes and cycling.
Hours of operation are Monday through Thursday, 5 a.m. to 9:30 p.m.; Friday 5 a.m. to 8 p.m.; Saturday 7 a.m. to 5 p.m.; and Sunday, 7 a.m. to 5 p.m. from April 1 to Sept. 30; 7 a.m. to 7 p.m. from Oct. 1 to March 31.
Membership costs vary, starting with a one-time registration fee of $200 plus $780 per year for an individual adult membership, and monthly payment plans are available.
Costs for children, families and seniors also vary. Call the Wellness Center at 475-4100 for information.
Having a "medically integrated" focus is important to members, Sergeant said.
"We do have physician referrals, but a lot of people who need physical therapy go through the hospital's PT department.
"Our Fit Transition program allows them to step into a membership once they are done with their therapy."
Every member gets a fitness assessment before getting started on a program, she added.
Use of the center remains steady, Sergeant said, even when the weather warms.
"A lot of members will use the hospital campus walking paths for walking and jogging, then come in here for weight training or to use the pool," she said.
Mandy Higgins and Yvonne Sturt of Chelsea have been working out together at the Health & Wellness Center for more than three years.
They use the center more during the winter, but still use it year-round.
"It varies depending on the time of year; when the weather warms up it's less," Sturt said.
"We try to do a lot of training right now for a triathlon in July, which is swimming, biking and running, and we can do all that right here."
The Kids in Motion supervised activity center for members' children is a big draw for Higgins.
"I use it a lot because they have onsite child care right upstairs," she said. "If they need to, they can come right down and get you.
"If it weren't for the child care, I couldn't spend the time away from home to do this."
Sturt said just bringing the kids to the center exposes them to important lessons about keeping fit.
"Our kids have seen us working out," she said. "We have four daughters between us, and they have learned it's a good part of a healthy lifestyle."
Sturt added that although she's glad the center has so much to offer, she wouldn't mind seeing it enlarged to accommodate more people.
"It's a terrific facility, Chelsea is lucky to have a facility of this caliber," she said.
"I wish they'd expand; over the holidays it becomes really difficult to come here because of all the New Year's resolution people."
Higgins said she appreciates the facility's family atmosphere.
"I think it's nice to have a place the entire family can come, they make it a lot easier for that," she said.
"It's not intimidating; it's not all hardbodies and babes, it's everybody."
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