She says the following ideas are the key to the UWL program and weight loss:

Identify Emotional Eating
Emotions such as happiness or anxiety trigger eating for many people.  A food journal helps identify bad habits.

Incorporate Exercise
UWL begins with a body composition and fitness assessment. Hebert makes recommendations based on a person’s current fitness level and workout preferences.

Use a Support System
Weekly weigh-ins and meetings make participants accountable. Share your triumphs and tips!

Eat High Yield Foods
It’s important to choose foods that are high in nutrition, filling and tasty.

Have a Plan for Maintenance
Hebert stresses that in order to be successful in UWL or any other program, you have to be willing to make it part of your life. You can’t continue to lose weight weekly forever, but the maintenance plan allows you to live healthier all the time!
 
“I have struggled with my weight for most of my teen and adult life…I have been able to lose close to 30 lbs in 5 months and I am looking forward to losing even more,” says participant Dawn Kaiser.

“Nancy set it up to take one chapter at a time - meaning we were taking baby steps in making changes to our lives.  The personal goals showed us that if we set goals and had something to strive for, we really could do it,” says Sheila Jesness.
 
The next session begins in April. Sign up at the front desk.

“An average of 12.1 pounds, 6.4 inches and 3.4 percent body fat lost per participant,” the poster said. At that point, Shirley said she knew the 10-week program was for her.
 
“I was always an athlete. I was in track, gymnastics and swimming. The problem was I was no longer active like that, but I still had an athlete’s appetite,” Holzgrove says. “It got to the point where it was even hard to tie my shoes, and I thought, this is it! I’m going to lose the weight and keep it off.”

She says, like many others, she had tried and failed many times because she didn’t know the “right way” to lose weight. “I’d tell myself, I’m not going to eat that food, or I’m just going to eat vegetables, and that never worked! Now, I’ve learned that I don’t have to say ‘no’ to anything.”

While attending UWL, Holzgrove lost 20 pounds through weekly weigh-ins, nutrition lessons and food journaling. She lost an additional 10 on her own. “I can’t cut down my appetite, but I now know how to choose the right foods. I’m half Japanese and I grew up in Hawaii. One of our main staples is rice, and I ate a lot of it! Now, I’ve learned to replace some of it with things like vegetables and fruit.”

Holzgrove is the mother of five and she also helps with her husband’s contracting business, so finding the time for a healthy lifestyle is not always easy. “When I go to the store, I stock up on fruits and vegetables. I used to panic everyday at 4 p.m. wondering what I was going to make, so I’d resort to quick meals like hot dogs and pizza. Now, I plan ahead for healthy meals.”

This busy mother also finds creative ways to get her workout in. Whenever possible, she attends the DLCCC’s Muscleworks class and then runs on the track for a half hour. However, she says there are many days when she just can’t get away. As an alternative, she increases her activity level at home. “Instead of going up and down the stairs twice, I’ll go up and down ten times,” she says. 

Shirley admits the holidays make sticking to her routine especially tough. She hopes to lose 15 more pounds but has decided to strictly maintain over the holidays.
“I don’t want to be a hindrance to those around me. I enjoy all the sweets and goodies. I just do it in moderation!”

Holzgrove says that with the tools and tips she acquired through UWL, she knows she can meet her goal, but the weight loss has also given her more confidence in other areas of her live. “Losing weight is something that so many people struggle with. Just accomplishing that task really helps you see that you can set a goal and learn how to reach it.”

She has some advice for others that might be facing a similar struggle. “First of all, make up your mind that you are going to lose weight and dedicate yourself to it. Make yourself accountable byjoining a group like UWL and telling everyone around you. And keep a journal of what you eat.” Holzgrove says losing weight is a challenge, but if it’s done the right way, it can be very rewarding.

Hebert teaches the Foam Roller Class and says the DLCCC is one of the first facilities in the region to offer a class incorporating this cutting-edge fitness technique. She learned about foam rollers from world-renowned fitness expert Lawrence Biscontini. Biscontini has won several industry awards including being named one of the USA’s Top 10 Trainers by SHAPE magazine.

Hebert says after taking a class from Biscontini, she was ready to come back and put what she learned to work. Foam rollers can provide several benefits including improved balance, core strength (abs and back), overall muscle strength, myofascial release and flexibility.

“One of the greatest parts of the class is that it gets muscles to release tension. We move over these rollers, and as you hit a sore spot, you hold and apply pressure similar to what a massage therapist would do. This can be done to nearly every muscle in the body. It’s essentially self-massage,” Hebert says. So far Hebert’s class has received a great response from DLCCC members. There are 21 people currently enrolled. Participant Parker Williams says it’s made a world of difference for him.

“It’s tremendous! I’m able to bend down without pain and stiffness. It really loosens you up and relaxes you,” he says. “It’s definitely worth waking up early.”(The class starts at 8 a.m.)
Like many of the other participants, Williams purchased a roller so that he can also do the workout at home, something Hebert highly recommends in order to get the full benefits of the class. She says participants should be ready for some discomfort as they begin to stretch muscles in new ways, but they will definitely see results. The foam roller will also be one of the fitness “toys” used in the new “Tool Tone” class being offered for the first time starting in January. This fun class will also use bands, bars, balls and agility tools to firm up participants.

“We wanted to offer members a fun class that would also be a good workout!” Hebert says. “Many people see these things around the facility, but don’t know how to use them or are intimidated by strength training.”

Hebert says that toning and strengthening become increasingly important as we age, especially for women. “After age 35, we begin to lose muscle. In turn, we lose strength, our bones become more brittle, and our metabolism slows down.”  She says strength training can also change the composition of the body. “It makes you look smaller and tighter, even if the number on the scale doesn’t change.”

So after the Christmas gifts are unwrapped and your New Year’s Resolution is set, it’s your turn to say “bring on the toys!” Both classes will run January through mid-February. Stop by the DLCCC or call 218-844-4221 to register.

“I attribute the growth to parents wanting their kids to make active choices, and something like swimming help them get physical activity 1-4 night each week,” she says.

According to the Centers for disease control the percentage of young people who are overweight has more than tripled since 1980. The American Obesity Association says today’s youth are considered the most inactive in history.

Bettcher says the Sunfish Swim Team, like many other activities in the area, teaches kids they can have fun while exercising. They also learn about proper nutrition through hand-outs and healthy snacks.

Team members practice anywhere from 1-4 nights each week, and many choose to compete in meets in Moorhead, Bemidji, Fergus Falls, Alexandria, Morris and Perham as well as the one hosted by the team at the BTD Aquatic Center in January.

Bettcher says its fun to see the swimmers’ progress throughout the season and learn valuable lessons in teamwork and goal-setting.  “Kids start out barely able to swim a length o the pool, and by the end of the second week of practice, they can swim four lengths,” she says. “That’s the beauty of swimming, you’re competing against yourself and the clock, but you’ve also got the relays which really help kids learn about being part of a team.”

The Sunfish Swim Team was started in the 1970s by a group of parents. It became a program of the DLCCC in the fall of 2006 so that practices could be held immediately after school instead of having to wait until the high school pool opened up at 6:00 in the evening. Bettcher says it’s also nice that the team is getting increased visibility due to the other youth programs offered at the center. She hopes the program can continue to grow and help lakes area children learn to make healthy choices and develop a lifelong love of the sport.

Sunfish is coached by Cami Eckhoff and J.J. Olson. The season runs through March, and youth can join at any time. Costs vary based on the number of evening participants swim. Contact Kim Bettcher at 218-844-4221 Ext. 108 or e-mail kim@dlccc.org for more information.

Please contact Becky Olson at 218-844-4221 x117 or boxoffice@dlccc.org if you would like more information or to enroll your child.