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love exercising. It was not always this way. When I first joined a gym in 1991, I spent the first six months going sporadically before I stopped all together. But I tried again. And things changed. I started seeing the benefits of going to the gym: my energy and strength increased, and my coordination improved. This has led to another benefit: increased self-esteem. There is something great about being able to lift more, run longer and feel better than you had previously envisioned.

When I started I did not know what I was doing, so it was easy to get discouraged. My decisions in the gym had no forethought and did not produce great results. This was something new for me, so I lacked knowledge.

Gaining insight

I decided to focus on what my goals were, so I'd have something to work towards. For a 21-year-old, I lacked energy. I had been dieting since I was 14 and while I was never hugely overweight, my body lacked definition. I had curves, but I was not shapely. The food choices I made were more about calorie counting than health and vitality. I did not have a positive self-image. Little did I know that working out would not only increase my stamina, but also help me forge a positive relationship with my body. I learned how to work with the body I was born with.

Besides increased stamina, I wanted to be stronger and feel more powerful. Personal strength was a goal for me. I started reading fitness magazines and books and learning more about, which exercises would help me. I found that many women's fitness magazines did not have the type of "real" advice I was looking for. They often focused on what sweat-proof make-up and flattering outfits to wear rather than what I wanted to know, which was how to develop each body part.

I picked up a magazine called Muscle & Fitness. While I looked nothing like the female body builders featured on the pages, I enjoyed the advice and insight the articles provided. I also read a book called Bottom's Up! By Joyce L. Vendral, Ph.D. It had pictures and descriptions of how to do exercises, answered questions and addressed concerns. Since then, many more magazines and books have come into the market. I found reading about fitness increased my awareness and motivated me.

Action plan

A friend, who is a personal trainer, wrote up a routine for me. The combination of his knowledge of fitness and familiarity with me helped him design a unique plan that incorporated my goals and abilities. This was so exciting. I now had a strategy!

I joined a new gym that better suited my needs, the Central YMCA in Toronto. It is a busy one with more than 1,300 members, but there is a lot of choice, which I see as a benefit.

Machines are one option. I use them, but I prefer free weights. The fourth floor free-weight room is primarily the guys' domain. When I started, I was often the only female in the room. While some may see this as a benefit, I was intimidated. I started with one free weight exercise, squats, and then retreated down stairs to do the rest of my routine using machines. But now I feel at home there. I do free weight exercises for each body part from triceps to hamstrings. I find a great sense of joy from becoming stronger.

For me, working out challenges my sense of what my body can do. Everyone's body is designed differently. I've learned not to compare myself to others. I set realistic goals. I started with lighter weights and increased the amount over time. My confidence has risen as my strength has increased.

Cardio groove

Another goal, for me, was to become more energetic. I started by running on the treadmill for 10 minutes and then increased the amount of time and frequency as my endurance improved. I now do three or four 30-60 minute sessions of cardio a week. I have found that it's also important to do something that is fun and add variety, so it stays both challenging and interesting.

Fitness classes are really motivating, because it is easy to feed off the energy of the group and the instructor keeps me moving. When I use the treadmill, bike or stair master, I play a great music tape on my headset. I sometimes use the time to reinforce positive messages. I repeat simple phrases to myself such as "you are healthy". I find it a great way to counteract the negative messages that enter my mind. Another benefit with cardio activity is that it makes me feel pumped as endorphins are released (the "runners high") and it's a great way to burn calories and fat.

			Reasons for staying fit increase as benefits materialize
			Eric Worrell, a Toronto chef, helps run an all-male gym, established in 1913, that he has been attending for 22 years. "I started working out at age 20 because all my friends were doing it and it was cool," says the certified personal trainer. "I liked how it made me look and feel and the confidence it gave me." "To keep you going to the gym though you have to cultivate a higher meaning than just the physical rewards. Whether that is the spiritual feeling you get or the emotional satisfaction," says Worrell. He adds, that working out is an integral part of who he is and that a lot of things in his life would be different had he not chosen this path. "When you are hoping to change your level of fitness, what you need to do is find out what to expect in the first three months, six months and year of working out. You must have realistic goals, otherwise if your goals do not manifest that is when people fall off the bandwagon." Kimahli Powell started getting active eight years ago as a means to lose weight. "I started running and seeing a nutritionist. I did my first 26k marathon and that led to more interest. Being fit made me revisit dance after I took a break from it and now that's all I think about," says Powell, a director with an international dance company that works with youth. "It's become a natural part of my life to keep fit. Teaching others has put a new spin on it. Seeing them motivated keeps me going," says the dance choreographer and fitness instructor. His advice: "Explore your options and don't feel you have to do too much too soon."

Energy boost

Eating right affects everything from my mood to energy level. I try to make smart choices whenever I can. I feel it's important to allow myself treats, I just don't indulge every time I have a craving for chocolate! I find a snack of fruit before my workout helps keep my energy up. If I have not made healthy choices or eaten enough by the time I hit the gym, my work out suffers because I'm "running on empty".

Social activity

There really is a social benefit when I go to the gym. Over the years, and over many workouts, I see the same people. Now that the gym is more familiar, I feel a sense community there. It can be a great place to meet people. The social aspect is one that I did not anticipate, and I have seen my social skills improve along with my self-confidence.

In my personal relationships, my improved body image and self-esteem has made a tremendous difference. As a shy, self-conscious 21-year-old I did not radiate confidence. I did not always feel content with how my body looked and that was a preoccupation. 11 years later, I have learned to be more comfortable in my own skin. Developing a healthy, strong body has been a part of feeling more connected to how my body works and moves.

I now have some control over how my body looks and see changes based on specific things I have done at the gym. This is encouraging and rewarding. There is a radiance that comes from feeling good about you.

Lasting benefits

Exercise helps me focus. This mind-body connection stays with me outside the gym. I walk slightly differently and feel more relaxed and at ease. Because I hold stress in my body, I use my time at the gym to release it. When I stretch, I release tension. When I exhale, I let stress out. Working out is time for me. It's an opportunity to leave everything else behind. I leave the gym feeling great.

The lasting affects are awesome. For me, working out is a positive way to contribute to how I look and feel. It allows me to challenge myself in new ways. Motivation is a personal thing, but the benefits of working out from increased self-confidence, self-esteem, strength and energy to less stress and better co-ordination and social skills keep me coming back for more. Now staying fit is a part of my life and I would not have it any other way.