Fitness

A love letter to Duke fitness classes: Rediscovering the joy of movement

Published

1 year ago

December 13, 2024

A love letter to Duke fitness classes: Rediscovering the joy of movement

When I first got to college, one of the things I was secretly thrilled about was leaving gym class behind. No more mandatory laps, dodgeball games or mile runs that felt like a public shaming ritual. Finally, freedom from fitness I didn’t enjoy, but somehow, I found myself working out still. I’d walk miles to class, lug a too-heavy backpack around campus and take the stairs to my third-floor dorm room in Southgate religiously.

Then during freshman year, I realized my routine was missing something: the gym. I wasn’t looking to “get in shape” or achieve some fitness goal; I just wanted to feel good in my body again. I wanted to take control and exercise in a way that made my time feel meaningful. But every time I thought about walking into the gym, I hesitated. I wasn’t a “gym girly” or even the kind of person who enjoyed exercise. That just wasn’t who I was.

But after coming back from my first winter break, a friend and I decided to brave a Saturday morning yoga class in Brodie Gym. It felt surprisingly good to get up early and start the weekend off with a sense of accomplishment. So, one class turned into a weekly endeavor.

By the time the semester was over, I knew I wanted to continue exercising. Yet, I wasn’t sure I had the intrinsic motivation to frequent the gym on my own time or if yoga was really my thing (or just a convenient way to start moving). Still, yoga was the only exercise I felt brave enough to continue, so I decided to stick with it.

When class registration for sophomore year arrived, I decided to give Yoga Level 2 a shot. It being a class on my transcript was motivation enough for me to roll out of bed twice a week. Yet by Thanksgiving break, I had used up almost all of my unexcused absences and I wasn’t sure I liked yoga anymore. I loved my instructor, but the clock seemed to tick slower and louder every class until we reached our 9:45 a.m. dismissal. My mind would drift to my laundry or pending deadlines and I’d forget to breathe through the poses. I felt like a fraud for even bothering to show up when I wasn’t in the present moment.

By December, I needed a break from yoga, and since I’d taken the advanced-level course, it was a great excuse to switch to something different. So, I found myself in Pilates Level 1 the following semester. It was mentally challenging. I didn’t know anyone in the class and I didn’t enjoy the exertion of the exercises. But I didn’t know any better. I just thought everyone felt that way about exercising. It was something to push through, a task meant to be endured.

For many of us, exercising has often felt like a chore on a never-ending to-do list: We drag ourselves to the gym, go through the motions or find creative ways to avoid it altogether. Working out often feels like a means to an end, focused on physical outcomes rather than enjoyment.

For me, my mom’s lingering voice in my head saying “Don’t forget to exercise” was my number-one motivator — I was only doing it to make her proud of my “productive routine.” That all changed when I enrolled in Fusion Fitness for Women.

And boy, am I glad I did. This class has been about so much more than combining cardio and weightlifting. We hiked the Al Buehler Trail, explored Duke Gardens and Wilson’s functional fitness space, tried step aerobics, got creative with a Halloween-themed workout and ended the semester by climbing Wilson’s rock wall.

When we ventured to the weight room, I found that it wasn’t as scary as I realized. Yes, everyone looks like they know what they’re doing, and that can be so intimidating, but with my instructor Maria Finnegan there, I went in knowing I had someone who’d answer my questions without judgment. Class never felt like a chore. Instead, I looked forward to peeping at the syllabus and seeing what surprise Maria had in store for us next.

Through this class, I’ve discovered an amazing group of girls and learned the styles of fitness that work for me. The best part? The supportive environment allowed me to be fully present in the moment and find enjoyment in the process. Goodbye, step aerobics — thanks for helping me realize how uncoordinated I am. Hello, weight room, I deserve to grunt in there too. (Cycling, I’m coming for you next.)

I’ve learned that exercise can be a shared experience that forges connections. After every class, my friends and I would head to Red Mango for our well-deserved acai bowls (that sometimes got me through grueling workouts). As I’ve worked out with others and taken notes on what I’ve learned throughout this class, I’ve gained the confidence I needed to go to the weight room by myself — and even tackle new machines while I’m at it.

Another bonus of taking a class is the built-in accountability without the pressure of rigidity. I’m often so busy, I put off going to the gym at all, but having a carved time in my schedule where I have to go allows me to workout regularly. You also get six unexcused absences, meaning you can still prioritize other parts of life when needed.

Fitness classes are truly Duke’s hidden gem. They give us a chance to redefine our relationship with exercise. From Aikido to tennis to yoga, these classes encourage us to try new things and push ourselves physically without the pressure of expertise or competition. It’s not about being the strongest or the fastest but about showing up, trying something different and realizing that exercise can be enjoyable and rewarding.

Duke’s fitness classes also taught me that fitness is deeply personal. There’s no one-size-fits-all approach, and that’s okay. For some, working out is about building strength or improving speed, and that can be incredibly motivating. But for me, fitness has become less about measurable outcomes and more about exploration. It’s about discovering what brings me joy and makes me feel grateful for my body’s abilities.

The beauty of it all is finding what resonates with you. Fitness doesn’t have to be about forcing yourself through something you feel an obligation to complete; it’s about finding what you love and what makes you feel good.

These classes haven’t just changed how I feel about exercise in college. They’ve given me the tools and confidence I’ll carry long after graduation. Knowing how to approach a new activity, take up space in a gym (and anywhere else) and listen to your body means you’ll always have the ability to figure out what works for you, no matter where life takes you.

Ultimately, fitness doesn’t need fancy equipment or the perfect “gym.” You can use your dorm-room carpet as a makeshift yoga mat or a scarf as a stretch band, but all you really need is you.

If you’d told me as a freshman that I’d one day look forward to working out, I wouldn’t have believed you. But these classes have shown me that fitness doesn’t have to be about pushing through something you hate or striving for an ideal you don’t care about. It can be about movement that feels exhilarating, activities that spark joy and environments that encourage growth. Fitness isn’t something I dread anymore, and it doesn’t have to be that for you either. Don’t endure your workouts — enjoy them. I promise it’s much better that way.

Valentina Garbelotto is a Trinity junior. Her column, “Dear comfort zone: It’s not me, it’s you. Time to break up…”, typically runs on alternate Thursdays.

Fitness

Brazilian jiu-jitsu helped me find joy in movement again—here are three of my favorite solo moves you can do at home

Published

48 minutes ago

January 9, 2026

Press Room

Brazilian jiu-jitsu helped me find joy in movement again—here are three of my favorite solo moves you can do at home

If you’re looking for a way to move your body that builds strength, boosts your mobility and improves your mental agility, you need to try Brazilian jiu-jitsu (also known as BJJ).

Many people assume martial arts aren’t for them. I certainly never thought it was something I would enjoy. Working as a fitness writer, I’ve tried countless forms of exercise over the years, but grappling on the floor with a stranger had never appealed to me.

But when I recently tried BJJ, I discovered there’s much more to it. Not only did I learn lots of new skills in one session, it also challenged my strength, fitness and mobility—and I was laughing almost the whole time.

I now believe it’s one of the best ways for people of any age to move, especially if you have longevity in mind.

What is Brazilian jiu-jitsu?

BJJ is a martial art involving grappling, which often looks like rolling around on the floor with a partner. But it isn’t about sheer force—it involves specific sequences and techniques, like chokes and headlocks, to come out on top.

What are the benefits of Brazilian jiu-jitsu?

BJJ can be beneficial at any age.

“One of the best parts of jiu-jitsu, especially at the beginning, is body control and body awareness—you start to become conscious of your weight distribution, like where you’re placing your feet,” says Nia Blackman, a black belt and coach at ARMA, a BJJ gym in Clapham, London.

It’s also great for cognitive function, setting it apart from other forms of exercise. “In combat sports, there’s a lot of decision making,” says Blackman. “Jiu-jitsu really helps with staying calm under pressure, too.”

It’s also a fantastic way to develop your range of motion and flexibility. “It very much ties into mobility because the more mobile you are, the more you can flow,” Blackman explains.

My experience of Brazilian jiu-jitsu

I was lucky enough to have a one-to-one session with Blackman.

I was nervous about training with a black belt—would I get hurt?—but this wasn’t the case at all.

“A lot of people hear jiu-jitsu, think of Marvel film stunt sequences and think I can’t do that,” Blackman told me. “But the beginning of the journey is about learning basic movements rather than full-on sparring.”

In fact, Blackman started the session by teaching me some solo exercises, including how to fall to the floor and get back up.

“The biggest thing, especially when you start jiu-jitsu is learning how to fall, how to break your fall and how to get up safely,” says Blackman.

We then went through sequences together, starting in a closed guard position with Blackman sitting on her knees and me lying on my back with my legs around her waist. From there, she taught me how to maneuver both our bodies in order to tackle her or get her into a hold.

Writer Alice Porter being taught a sequence by Blackman

(Image credit: ARMA)

The session challenged my mobility and strength as much as a typical strength workout. Instead of using weights as resistance, I was using another person. It required more mental energy too, making BJJ a great way to keep your brain active as much as your body.

I also had more fun than I’ve had exercising in years. “It’s kind of like letting out your inner child,” Blackman told me. I 100% agree.

Three solo beginner-friendly Brazilian jiu-jitsu-inspired moves

You don’t need a partner to start practicing BJJ. If you’re interested, but don’t have anywhere nearby to practice, or want to prep at home, Blackman has shared three BJJ-inspired moves to help you work on mobility and skills.

“There are a lot of basic moves that you don’t do in everyday life that you’ll have to learn before you start actually doing jiu-jitsu,” says Blackman.

1. Technical stand-up

Getting off the floor efficiently isn’t just key to this sport—it’s useful for everyday life too. The technical stand-up is how you do it in jiu-jitsu.

Sit on the floor with your right leg stretched out in front, and your left leg bent, foot flat on the floor.
Place your right hand on the floor behind you, connecting your left elbow to your left knee.
Shift your weight onto your right hand and lift your hips, balancing with the left arm out in front.
Bring your right leg behind your right hand, coming into a wide squat position. You can come into a kneeling position first if you prefer.
Slowly stand up, taking your hands off the floor and bringing your feet into a parallel position.
Complete 10 repetitions.

2. Hip escape

A hip escape is a defensive move in jiu-jitsu. “In jiu-jitsu as a whole, you want to create angles,” Blackman says. “If you want to escape from under someone, then hip escapes are really helpful.”

Lie on your back with your feet close to your hips.
Bend your arms so your hands are hovering over your chest, palms facing up.
Thrust your hips up, then turn onto your side, shifting your weight onto your shoulders and sidebody.
Then push your legs out to drive your hips behind you.
Repeat on the other side.
Complete 10 repetitions.

3. 90-90

Hip mobility is essential to jiu-jitsu and working them through this range of motion will help with a variety of moves. You might have come across this move before.

Sit on the floor with one leg bent in front at 90°, the other leg to your side, also bent at 90°.
Keeping your torso upright, rotate your legs so the opposite leg is forward.
Then push up through your hips onto your knees.
Pause at the top, then return to your starting position and repeat on the other side.
Complete 10 repetitions on each side.

Fitness

How to get started at the gym – and keep going

Published

13 hours ago

January 8, 2026

Press Room

How to get started at the gym – and keep going

It’s important to have goals in mind as you set out on your fitness journey, whether you’re trying to lose weight, gain muscle or train for a race.skynesher/Supplied

January is notoriously the busiest time of year at the gym. A survey from Ipsos reported that a third of Canadians made exercise-based resolutions for the new year, with many folks working out for the first time or returning to fitness after some time away. If you’re new to exercise, the gym can feel like an intimidating place. But it doesn’t need to be. Below we’ve put together a few suggestions to help you get started.

Have a plan going in

For success at the gym, it’s crucial to have a plan. Before you start, it’s important to identify your goals. Are you looking to get stronger? Training for a race or competition? Do you want to improve body composition? While almost any consistent exercise is going to improve your overall health, specific results require specific training.

Following a workout program can help you stay committed – here’s how to write your own

Those completely new to working out may want to invest in a few sessions with a personal trainer. A reputable trainer will be able to put together a plan based on your preferences and skill level, while walking you through the proper form for each exercise. If cost is an issue, many gyms offer a free intro training session as a sign-up perk. There are also hundreds of different workout programs you can find online and video tutorials outlining proper form.

If you’re intimidated to exercise on your own, a fitness class allows you to follow along with an instructor while getting some quick pointers on how to properly perform the workout. Many gyms offer discounted or free classes to first-time visitors.

Trying to do too much, too fast will burn you out, leave you injured or both

When you’re motivated by a new year’s resolution, it’s tempting to pencil in long gym sessions multiple times a week. But that kind of regime is rarely sustainable. If you’d like to make exercising a habit beyond January – and you’ll need to for any kind of lasting results – it’s best to think about what you can do in the long term.

“You can either do an hour of weightlifting a few days a week, and actually do it, or you have these imaginary 10-hour training sessions you’ll never actually have time for,” said Dan John, strength coach and author. “I try to focus on [programs that are] doable, repeatable and reasonable.”

Want to focus on healthy aging in 2026? Here are 10 nutrition tips to start the new year

Similarly, trying to immediately push beyond your physical limitations is a great way to get injured. For weightlifting, it’s important to consider proper warm-ups, active mobility exercises and learning the right techniques before trying to lift anything too heavy. For cardio, Canada Running Series offers a Couch to 5K plan that eases newcomers into jogging by starting small and gradually increasing the length/difficulty of each run.

Follow basic gym etiquette

The gym is a shared public space. Everyone there is trying to get in a good workout. That’s harder to do when people are having phone conversations, listening to videos without using headphones and refusing to wipe down their equipment after use.

In March, fitness trainer Paul Landini wrote an article explaining some unofficial rules to follow when going to the gym, including being mindful of other people’s space and making sure you’re not monopolizing equipment during busy hours.

Try to find what you like about the gym

Changes in body composition, strength and overall health take time. They also need upkeep over the long term. Building a consistent fitness habit is something that will help with all those goals. One of the best ways to do that is finding something at the gym you genuinely enjoy doing. That can be working out with a friend to add a social aspect to exercise and accountability to show up. It can entail learning a new fitness-adjacent skill such as boxing or training for a competition like Hyrox. It can be rooted in the sense of accomplishment that comes with getting stronger. Whatever the reason, finding the joy in exercise is going to be key if you want to move beyond short-term motivation.

Fitness

New workout makes fitness more accessible for moms

Published

1 day ago

January 8, 2026

Press Room

New workout makes fitness more accessible for moms

SIOUX FALLS, S.D. (Dakota News Now) – Finding time to work out as a mom with young kids can be a challenge in itself, especially when you’re new to an area and don’t know where to start. However, a new fitness option strolled into Sioux Falls today. iStroll offers moms the chance to work out and meet other moms all while their kids can play or even join alongside them.

iStroll is a national organization that has more than 35 locations in the country but this is the first time one opened in South Dakota. It’s a full body workout that incorporates dumbbells, body weight, and jogging strollers when the weather’s nice.

“I found iStroll in Oklahoma and fell in love,” said Kelsi Supek who started the affiliate in Sioux Falls. “We made friends. It became our entire social network. The kids loved it and then we moved to Arizona during COVID. And all the moms were stuck at home. They were inside with our kids and lonely, honestly. And we were like, why can’t we start an iStroll and be out at the parks with the kids every day? And it took off.”

When Supek moved to Sioux Falls, she was encouraged by her family to start an affiliate and own it herself.

“Gym daycares did not work out for my children,” said Supek. “I would get 10 minutes into a class and then I’d have that person trying to knock outside the yoga studio going, Can I have Kelsey and her kids screaming in daycare? And it just didn’t work for us. So at iStroll they could be with me or I could be breastfeeding the baby as I was teaching in class.”

Classes are planned to continue each Wednesday and Friday at We Rock the Spectrum and First Presbyterian Church. For a full schedule for January and February, you can look at their Facebook. The first class is also free and memberships are for the whole family.

“Letting the kids see you work out is, it’s similar to homeschooling where like, you know, how are they going to love working out if they don’t see you working out,” said Kelly Jardeleza, a stay-at-home mom of three kids. “Whereas at other gyms they put them in a room and they don’t get to watch you. And how are you going to inspire them if they’re not watching you do it?”