Basketball used to drive Sumner Ahearn’s motivation to work out. During his playing days—first at Clayton High School and then at Fontbonne University—workouts had a clear purpose. He had to be fit to practice well and earn playing time. But once his college career ended and practices stopped, Ahearn wasn’t sure what would motivate him to attack the gym like he once did. After college, while working in basketball operations with the San Antonio Spurs, Ahearn found the jolt he was seeking. Watching the team put an emphasis on training and sports science, Ahearn developed a passion for understanding how exercise affects the body. Now, he’s the fitness director at TruFusion, which opened a new studio at City Foundry STL earlier this year.
Easy Way to Get Active: Incorporate movement into your daily routine. Set a timer on your phone to remind yourself to stand up and take a quick, five-minute walk every couple of hours. A simple walk can work wonders.
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Favorite Workout: Any HIIT workout, which is high-intensity interval training. A lot of our classes are built around the idea of quick, 45-second movements, followed by a short breather. You can do squats or bicep curls at a high intensity in short bursts to get a combination of cardio and strength training all in one.
How to Work Multiple Areas at Once: For weighted exercises, try a squat-to-press: Start in a squat with dumbbells at your shoulders, and stand and drive your hands over your head. For non-weighted exercises, things like jumping jacks, pushups, and burpees require lots of full-body movement.
Nutrition Tips: 1. Drink water—my goal is a gallon per day. 2. Eat the necessary foods—think carbohydrates and protein—before and after a workout. 3. Try to limit processed foods, including ingredients like added sugars and trans fats.
How to Rest: Full rest days—where you don’t do anything other than read a book, listen to a podcast, or plan your week—are most beneficial. It depends on the person. For some people, a short walk or a yoga class will allow them to move while giving their bodies time to stretch and recover. Listen to your body: Sometimes, your body will say that you can do a little more; other times, it will tell you to take a step back.
Keep It Fresh: Don’t ever be afraid to try something new. When you do the same workout over and over, your body will adjust and you won’t grow as much. I might go from a yoga class to popping into a spin class to slowing it down with a hot barre class. Everyone’s fitness journey looks different.
