Fit Friday’s Health & Wellness Winter Series highlights fitness leaders from our community who inspire others with valuable tips for prioritizing health as we kick off the new year. This week, we shine a light on Ramona “Ra” Leap, co-owner of One Spark Fitness in Phoenixville, alongside her sister, Jolie Martinez, who was featured previously in our My Fitness Journey Q&A.
Do you change your workout routine in winter to maintain engagement, and what do you recommend to others?
I stick to my routine regardless of the season. Consistency is crucial for success. During warmer months, I naturally incorporate more outdoor activities like gardening and playing with my grandchildren, but my core workouts remain unchanged. As I’ve matured, I’ve realized that losing consistency can lead to setbacks I’d prefer to avoid.
What classes do you find are the most popular during the winter months?
Our participants are attracted to the vibrant energy of live classes, with Zumba and weight-lifting sessions seeing the most attendance. Many women here are eager to enjoy their workouts while simultaneously seeking strength. As they navigate the changes brought about by perimenopause and menopause, resistance training becomes an essential component for maintaining hormonal balance, enhancing bone strength, promoting longevity, and improving overall wellness.
It’s evident that many members find it tougher to maintain consistency during the long, dark winter months. Feelings of low energy or mild depression can emerge. Yet, exercise serves as a fantastic remedy for these hurdles. As instructors, bringing enthusiasm into our classes is vital for motivating attendees. After all, no one wants to attend a session led by a low-energy instructor; keeping things fun is our priority.
What do you love most about owning a fitness studio and sharing your passion with the community?
The most rewarding part of running a fitness studio is knowing I positively impact people’s lives. Members come to One Spark seeking support, strength, and community. I take pride in providing a space that meets a variety of needs. While my passion for fitness is strong, I aim to meet individuals where they are in their journey, encouraging their personal growth at their own pace.
Do you find that a supportive workout community inspires members to show up, especially during the colder months?
Absolutely! Our community is one of our greatest strengths. Members show up for one another, which is vital during those dark winter months when weight gain and feelings of isolation can become prevalent. By forming friendships within the studio, many participants hold each other accountable for keeping up with their fitness goals, fostering a shared sense of responsibility.
What topics have been circulating in the gym lately?
Recent conversations often reflect concerns about the state of the world and its impact on our lives. Though entering the studio doesn’t erase these worries, sharing a workout in community offers a wonderful way to release stress. Members frequently discuss changes their bodies experience as they age—topics like weight gain, muscle weakness, and sleep disturbances are commonly exchanged. They seek advice and share tips related to nutrition and exercise strategies.
Are discussions about weight loss medications common among gym-goers?
Yes, conversations about weight loss medications have arisen, with some members indicating they’ve started using them out of concern for reaching their weight goals. The atmosphere remains supportive, with open discussions encouraging individuals to share their experiences.
Can you share your personal health journey and how you’re managing menopause symptoms?
Having navigated menopause for over six years, I’ve seen significant shifts in my body. At one point, I gained about 20 pounds in a year, prompting me to reassess my nutrition. Once a stable eater, I realized I needed to adapt my habits. I lowered my carbohydrate intake slightly and focused on increasing my lean protein, consuming around 100-115 grams daily to support muscle maintenance.
What healthy foods do you crave during the winter that feel hearty?
My cravings don’t change much with the seasons; I often grapple with my love for sugar, which I’ve categorized as my kryptonite. Recognizing this, I’ve worked intentionally to manage it, embracing the 80/20 rule: indulging only 20% of the time.
What fitness tips would you offer to motivate others to hit the gym in winter?
Find a workout buddy who will keep you accountable and honest, someone who challenges you and meets you at the gym. Share your fitness goals with others for support and to reduce the chances of sabotage. Prepare by packing your gym bag in advance and keeping an extra outfit handy in your car. Additionally, block out workout time in your calendar to signal to colleagues that you’re unavailable for distractions or casual outings.
Conclusion:
Regular exercise is essential year-round, and winter months present unique challenges. By prioritizing consistency, finding community support, and adapting your routine, you can maintain motivation and stay fit. Implementing small strategies, such as workout partners and pre-packed gym bags, can make a significant difference in your commitment to fitness. So take that first step—your future self will thank you!
