MAKING A PLAN FOR GETTING IN SHAPE

When deciding to get into better shape, there’s plenty to consider before coming up with the best workout schedule to help you reach your goals.

If you need some help on how to get started, START by answering the following questions!

1. What is your fitness level?

Be honest with yourself here. Are you currently exercising? Have you ever exercised before? For those who have no experience with exercise, it would not be realistic (or safe) to start out with high intensity workouts for long periods of time. Setting the right expectations for yourself is critical to your success. It will keep you safe and will prevent frustration down the road. If you are not experienced and jump into something that is too much for your body to handle, you can cause injury to your body—and it will not do much for your self-esteem either.

2. What are your goals?

Write out, on a piece of paper, why you want to exercise. For instance...

Do you want to lose weight? Do you want to lose inches? Do you want to get stronger? Do you want to build muscle? Do you want to get in shape and improve your health?

If your goal is losing weight or losing fat, then you should first consider your nutrition. The way you eat is much more important than exercise for losing weight. In other words, you can’t “work off” a bad diet. You will need to incorporate some better eating habits or refine what you are doing with your nutrition. Of course, this can be done in conjunction with an exercise plan. If you need help on this front, check out The Refine YOU Program or The Refine YOU Macro Plan, which both provide customized nutrition plans.

Setting your goals will help determine what type of workouts you will need, and they'll help you keep your eye on the prize. There will always be an excuse to get out of a workout—and so, your “why” needs to be stronger than your excuses! 3. When can you exercise?

Some questions to start with:

What time of day is best for you? How many days per week can you exercise? How long will you stick to this goal?

Here’s another time to be honest with yourself. And be realistic. Don’t set yourself up for failure by setting a time, day or frequency that is unattainable for you. If you are not an early riser and have problems waking up in the morning, then don’t schedule your workouts at 5am. Determine the time of day that is best for you to get the job done, and determine how many days per week you can stick to. I recommend starting with 3 days per week for 4 weeks. This frequency of exercise per week can increase with time and gets easier as you incorporate exercise as a habit. To begin with, you should set a goal that you will do no matter what. If you end up doing more, then consider it a bonus! Write this down.

Example: “I will exercise at 7:30 am no fewer than 3 days per week for 4 weeks.”

If you have to change the time or day of your workout that is fine, but you should commit to doing this another time that week. As you incorporate exercise in your routine, you can increase the frequency of your workouts.

4. How long will you exercise?

Depending on your level of fitness, workouts can be anywhere from 20-90 minutes long. A good place to start for a beginner would be 20-30 minutes. For someone who is physically fit, this can be up to 90 minutes, depending on what your schedule allows.

5. Where will you exercise?

Will you be doing your workouts at home? At the gym? Going to classes?

If you are planning on going to the gym or classes at a gym, you will need to work in the driving time. If you are planning on participating in classes at a gym, then you will need to work your schedule around those times. Again, be realistic with yourself and set yourself up for success.

If you plan to use a gym, is it in your budget? Is the gym or class convenient for you to attend? If you plan to exercise at home, do you need any equipment?

You CAN get great workouts at home with minimal equipment. You can do body weight exercises, utilize the outdoors, and you can also purchase some equipment to provide more variety. For clients in The Refine YOU Program and The Refine YOU Workouts, all that is needed is 3 sets of dumbbells (light, medium and heavy) and a chair or bench. You do not have to be dependent on a gym if it doesn’t work for you. Make it easier for you to succeed! On to the Workout!

After you have answered all of these questions, you have determined your starting workout schedule! You know why, how hard, when, where, and how often! Now to set your schedule! You have set a goal, and now you need to put your workout days and times on your calendar. Next, you need to determine what to do for your workouts.

Here is something to keep in mind:

The ACSM (American College of Sports Medicine) and CDC (Centers for Disease Control) recommendations state that:

All healthy adults aged 18–65 yrs should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week. Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.

What does this mean? The average healthy person should be exercising 30 minutes, 5 days a week, and at least 2 of these days should be strength workouts. This is something to work toward.

What to do for workouts?

Thankfully, you have a lot of options, and you should do what is right for you, taking into consideration the answers to the previous questions. If you need assistance with proper form and technique, you can join a gym, work with a personal trainer, or you can start doing classes at a gym. You can purchase workouts (at your level that can be done at home or at the gym with video demos) like The Refine YOU Workouts. You can also choose to subscribe to one of the many different workout apps or do classes that are offered online. Just be sure that if you are not familiar with correct form or if you are not sure what to do, enlist the help of a professional.

Keep in mind that no matter your level of fitness, you should incorporate the appropriate amount of recovery. On recovery days you can still go for a walk, play outside with your kids, go for a bike ride, do some stretching and foam rolling, or do some yoga. On recovery days, just stay away from high intensity workouts or strength workouts to allow your body to recover and to prevent overuse injuries.

If this all seems overwhelming or you need guidance on what workouts would be best for you to help you reach your goals, or you need help with your nutrition, feel free to contact me or check out The Refine YOU Program. You will get a customized nutrition plan with workouts to give you the best bang for your effort and to help you be the Healthiest YOU Possible!

Fashion Forward

ERIN WELCH KEEPS IT FRESH AT 8FIFTEEN

By SuSaN Salaz | PhotograPhy By Gabrielle Cheikh Noel | artwork By eduardo Peña

This spring, Erin Welch will celebrate 12 years of bringing style to Broad Ripple and beyond at her chic boutique, 8Fifteen.

Wi ith snow still piled outside, spring is making a show of force inside 8Fifteen. Smiling faces, inviting scents and cheerful patterns greet me warmly at the door, and owner Erin Welch introduces me to a world of unmatched fashion and expert styling advice. There was a time when Midwest residents had to make a trip to Chicago to complete their wardrobes with one-of-a-kind and underground labels, but Welch stocks her store with exclusive boutique brands intended for small shops, so that her clients can stay ahead of the trends and define their own distinct styles close to home.

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Erin has long been cultivating a successful career in the fashion industry—traveling to London to study fashion in college, opening the Nordstrom in downtown Indianapolis in 1995, and later moving to Texas to open the Nordstrom Galleria Dallas. She returned home after ten years to raise her kids closer to family, and 8Fifteen was born out of an excitement for the fashion industry and her boutique experience. She opened the store with lifelong friend Claire Bolles in 2009, but Claire left to pursue interests of her own, positioning Erin as the sole proprietor for the last eight years. “Erin knew what Indy women were looking for in terms of high-end fashion before they even knew they wanted it! She's cultivated a nationally renowned women’s boutique that brings in women from all over the country for the best selection in top ready-to-wear designers,” says Claire. “Designers like Raquel Allegra and Ulla Johnson, who are now household names, were simple start up brands when Erin brought them to 8Fifteen. A boutique having that sort of impact for over a decade in today’s climate is unheard of, and it’s a direct result of Erin’s passion for fashion.”

A full year into the pandemic, Erin continues to look out for her clients and has consistently been met with the support of these faithful patrons. “The clientele base here is loyal and I am grateful for that,” says Erin, noting customers come from all corners of the city to shop the ever-changing seasonal styles. “Indy is a little big town... you don’t want everyone wearing the same thing,” says Erin, who makes an effort to stay ahead of the game by following other boutiques across the country and knowing her own niche here in town.

Although 8Fifteen doesn’t operate an online store, Erin is happy to ship items and has customers that call in from all over to order outfits they have seen on their favorite influencers. Local lifestyle blogger Beth Chappo, of Seersucker and Saddles—with her down-to-earth, everywoman appeal— has introduced many followers to 8Fifteen through her tremendously trafficked Instagram account. Erin admits the world of influencing amazes her. “It is one of the things that has literally saved us this past year,” she says. She began working with Chappo four years ago, and since then 8Fifteen’s Instagram following has increased to over 18,000. Erin adds, “Everything she wears in here we will sell out of the same day.”

Small-box boutiques such as 8Fifteen are an effective launching pad for many small, yet significant clothing lines, and Erin is willing to take a chance on something new in order to offer her clients unique, exclusive products they won’t find in big-box retailers like Saks and Nordstom. From Raquel Allegra’s luxurious loungewear that has been essential this past year, to Xirena’s spring patterns of sartorial elegance, to leather SPRWMN leggings that every woman is worthy of, Erin is committed to quality, comfort, and the desires of her clients. She explains that smaller labels work in reduced batches, so many of the items are hand dyed and detailed, sewn with superior quality compared to something that comes off a mass-production line. It also allows for specialized service when needed. For example, if a customer needs a specific size or an unavailable item, Erin can often place a special order to accommodate her client. Claire explains, “What’s unique about Erin is her personal relationship with the designers and sales reps. She knows them all by name, has most of them on speed dial, and is able to offer unparalleled access for her customers because of this.”

In addition to the latest styles from New York to Los Angeles and across the Internet, 8Fifteen offers styling services. Erin and all of her associates have a keen eye and bring

Veronica Beard dresses and Samira jewelry, two of the exceptional labels found at 8Fifteen, are just the right fit for a relaxing beach getaway or even a formal affair.

“Everything in here is something I would want in my own closet,” says Erin Welch, owner and buyer at 8Fifteen in Broad Ripple. Raquel Allegra’s hand-dyed fashion is a popular label Welch has long carried, and one of her personal favorites. The fashion-forward boutique focuses on exclusive brands in clothing, footwear, jewelry and accessories.

their own vision to the art of savvy styling, giving thorough attention to each individual customer, whether it’s for a special one-time outfit or an entire wardrobe remix. Not every guest takes advantage of this service, but when given the opportunity, the 8Fifteen staff hopes to educate their clientele on what is available and what will soon be trending, as well as the exceptional value found in the select labels found in the shop.

With reliable products and superior service at niche boutiques like 8Fifteen, shopping local is a commitment worth making. When we shop local, our money stays local and continues to benefit all aspects of the local economy and community in many ways. Erin loves her off-beat corner of Broad Ripple and is dedicated to making high-end fashion accessible to women across Central Indiana. Beyond the latest trends, 8Fifteen always has apparel that is easy to wear and will last for seasons to come, with capsule staples and investment pieces to enhance every wardrobe, along with hats, shoes, jewelry, handbags and accessories.

Look no further for a fresh spin on flirty fashion and the sports luxe style you need this spring. Stop in at 8Fifteen, located at 815 E. 65th Street in Broad Ripple, and be sure to check Instagram (@8FifteenIndy) for upcoming specials in honor of the shops upcoming 12th anniversary on April 13.