Don't fear the gym

For people who want to lose weight and get in shape, the biggest obstacle may be the fear of embarrassment when joining a new gym.

Nancy Winchip, executive director of Yuma Family YMCA, said her staff welcomes one and all to come no matter what they look like or what shape they are in.

"We at the YMCA don’t make fun of people. We have our core values of honesty, respect and responsibility," Winchip said. "We want all people to be healthy. We want people who may feel uncomfortable some place else to come here. We let people come as they are and try what they want to try."

Winchip said people don't have to be at the height of fashion to be accepted, either. 

"They don't have to buy any of the latest and greatest sports clothes, we just want them to come in something they are comfortable to work out in, and we can help them from there. Our Fit Start Coaches will help those folks, and other members will encourage them as well. We have many people who take classes and build friendships with other members and come in to work out together."

The Yuma Family YMCA, a local nonprofit organization, is one of several sponsors of the current Fattest to Fittest: Yuma vs. Yakima Weight Loss Challenge. The community-wide effort runs through Dec. 19 and is also sponsored by the Yuma Sun, Yuma Regional Medical Foundation, Coca-Cola, Nature's Express and Club Yuma.

The Yuma Family YMCA is located at 2550 S. 4th Ave. For more information call 317-0522.

Winchip said there's a place for everybody within her organization.

"Don’t give up, just come in to the YMCA. We have all sorts of people here and we are open to everyone. For folks who can’t afford it, we have financial assistance available," she said. "We also have the Silver Sneakers program for elderly people. Our oldest member is 96 and our youngest members can work out at 12, so we have everybody in between that."

Winchip said the YMCA offers programs for people who haven't exercised before.

"If you are a starter you can come and do it at your own pace without pushing yourself until you get used to it. If you can’t keep up with it just do the best you can. Everybody has to start out at their own level. It is important they don't do to much to soon or don't push themselves enough - there is a balance."

Winchip said beginners need to ease into an exercise regimen.

"The first time you can maybe do 10 minutes and the next time add a few more minutes. It is very important to build yourself up slowly if you haven't done it for a awhile. It is amazing what your muscle memory will be the next time you get on a machine. Your heart will remember 'Oh I did this and I can do it again.'"

Winchip said her staff is trained to help teach newcomers how to utilize the exercise machines.

"One of our Fit Start Coaches will help you through a 12-week program. If you haven’t done exercises for a while, they will show you how to use the equipment," the YMCA leader said. "There is no extra cost for the coach. It is included with the membership. You keep working with them and they will call you to see if you have any questions. However, there is a difference between them and a personal trainer."

The YMCA has 15 machines dedicated to weight training of all the muscle groups on the body, and also 40 cardio machines.

Winchip said people need to eat before they work out.

"We've had some people faint because they hadn’t had anything to eat. You can’t work out unless you have energy, so people need to eat something at least two hours before, like an apple or a banana. For the people who come after work, they want to make sure to eat something other than at lunch time because that is five hours without food."

Winchip said people can come and work out whenever it is convenient for them to do so.

"It's up to the person to decide what time is best for them. We have early birds who get here at 5:01 a.m. and others who come at 7 p.m. at night because they have kids or other things to take care of. If you are an early bird you could probably come in the morning, but if you aren't you probably won’t change your patterns so just come in at night."

Winchip said it is important to have a well-rounded exercise plan.

"Cardio is really good for your heart and lungs, but you also need strength training to build your muscles. People need to alternate each day between aerobics and weight training. Do aerobics one day and weight training the next."

Winchip said the road to a healthy life includes several aspects.

"With our weight loss challenge with Yakima, to lose the weight you have to keep track of the big picture. How much you eat, how often you eat, what you eat and how much you exercise," she said. "All of those will help you maintain a healthy lifestyle.

You have to change all of that, not just one piece."

Chris McDaniel can be reached at cmcdaniel@yumasun.com or 539-6849.