Fit Friday’s Health & Wellness Winter Series gets up close and personal with our community’s fitness leaders who serve as role models with invaluable tips on prioritizing fitness in the new year. This week, we talk with Ramona “Ra” Leap, Co-owner of One Spark Fitness in Phoenixville, with her sister, Jolie Martinez, who we recently profiled in a My Fitness Journey Q&A.
Do you switch up your workout routine in the winter months to stay engaged, and what do you recommend to others?
I don’t change up my workout by season. Consistency is key to success. I have more movement outside of the gym during the warmer months because of gardening, walking, swimming, and playing outside with my grandchildren, but my workouts remain consistent. As I’ve gotten older, I have learned that lack of consistency will backslide progress that I worked so hard to achieve. I won’t do that to myself.
What kinds of classes that you’re offering during the winter months do you find people are most drawn to this time of year?
Our members and class participants are drawn to the energy of active, live classes. The classes with the highest participation are Zumba and the weight-lifting classes. The women here want to have fun, but they also want to be strong. As perimenopause and menopause disrupt and change our bodies, we know that resistance training is the key for so many things: hormone balance, bone strength, longevity, improved sleep and mood, energy, body composition, etc.
I do believe that our members find it harder to be consistent during these dark, cold winter months. Depression and lack of energy can creep in … but guess what? Exercise is a great way to overcome both of those. That’s where it is so important for us, as instructors, to bring the energy during classes to draw them here. No one wants to exercise with a flat, low-energy, boring instructor. We work very hard to keep it FUN.
What is your favorite aspect of owning a fitness studio and bringing the community in to share your passion for fitness and wellness?
My favorite aspect of owning a fitness studio is knowing that I am influencing people’s lives for the better. People come to One Spark looking for something…support, strength, community, revitalization, and so much more. I am so happy that I can give them all of that. Not everyone’s passion for fitness matches mine, but I will meet them where they are and support them along the way. I don’t need them to be where I am at — this is their journey.
Since you have such a strong community of women who attend your studio, do you find that it helps to have a strong workout community to inspire people to get out the door for workouts during the winter months when it is very cold?
Our community rocks! That is probably what we are most proud of, actually. People show up for each other. The dark, cold months are often when people gain weight, experience depression, and become isolated. Many of our members develop friendships which reach outside of the studio. This often leads to holding each other accountable when one slacks off or is having difficulty showing up for themselves.
What have been some topics of conversation in the gym these days?
Obviously, the world around us is not in a good place, so I overhear conversations related to the unrest in our country. People are affected by all of this and walking through the doors of the studio doesn’t stop that chatter, but a great workout with others does help release that stress. Another topic that often comes up here is the change in our bodies as we are aging.
As perimenopausal/menopausal women, our body composition starts to shift and there are noticeable changes: weight gain, belly fat, increased weakness, sleep disturbances, food cravings, etc. Members ask each other for advice, share suggestions, as well as recipes.
Are people who go to your gym talking about all the weight loss drugs currently available out there?
There have been conversations about the weight loss drugs that are out there. Some have shared that they have started using them because they were struggling with losing weight. The response has been very supportive and the discussions have been open and positive related to it.
Please share with me what is going on with your personal health/fitness journey and if you are still going through symptoms of menopause and how you are coping with that?
I am over 6 years into the menopausal game. It took a couple of years for me to see significant changes in my body, but it did happen. I gained about 20 pounds over a year at one point and had to figure it out. I was one who never really had to track my food and my weight was always fairly stable. I was always a decent eater, but I realized that changes had to be made. I lowered my amount of carbohydrates and increased my lean protein intake. I do not eat low carb by any means, just less than I used to eat. I’ve increased my lean protein intake to around 100-115 grams per day to build and keep muscle.
What types of foods do you crave in the wintertime that are both healthy yet feel warm and hearty?
I don’t think that my cravings change with the seasons. My biggest challenge is limiting my sugar intake. I have to admit that I am a bit of a sugar addict. I can’t blame that on menopause, though; that has always been my Kryptonite. I have worked on it with intent because it isn’t just going to go away. The 80/20 rule is always helpful. Only indulge 20% of the time.
Do you have any fitness tips to inspire people to get out the door and to the gym this time of year?
Find a partner to keep you accountable, someone who will be honest with you, push you, and meet you at the gym. Tell people your plans, so they support you and do not sabotage your plans. If you are going to a class after work, then pack the bag beforehand and put it in the car. Always have an extra set of workout wear and sneakers in the car, ready to go. Put your workout plans on your work calendar so that co-workers know that you are not available to chit-chat or go to Happy Hour.
My Fitness Journey Q&A with Ramona ‘Ra’ Leap, co-owner of One Spark Fitness in Phoenixville
