By Peggy O'Farrell
The Cincinnati Enquirer

Our Fit City volunteers are in "the zone": Exercise is part of their daily routine, whether they hit the gym first thing in the morning or hit the road for a run at night. They're seeing results, too.

Six months into the program, our five volunteers are seeing their new exercise habits pay off.

Tracy Russell can wear a belt for the first time in years.

Charlie Nunnelley Jr. still hasn't gained weight, but he doesn't expect any sympathy. (Hey, he's smart, too!)

Jim and Helen Fox are squeezing in workouts after dark and during phone calls.

And Tom Quinlan makes sure he sees his trainer regularly because even a seasoned exercise veteran like him can pick up bad habits.

Our volunteers are working out regularly with trainers at branches of the YMCA of Greater Cincinnati. Along with the Y, sponsors of the yearlong Fit City project are the American Heart Association, Speaking of Women's Health, the Nutrition Council of Greater Cincinnati and the Health Improvement Collaborative's Healthy Living/Healthy Weight Initiative.

Tracy Russell, 41, College Hill

Progress: Her clothes fit better, and she can wear a belt for the first time in years. And she's persuaded some of the ladies at her church to walk with her for 90 minutes one night a week. "We just walk around a track. Four times is a mile. Eight times is two miles. We don't even count. So, walking around the track on Tuesdays is my fourth day" of exercising.

In her planner: When necessary, she splits workouts into short sessions - half an hour of cardio, half an hour of strength training. And she's thinking about rearranging her work schedule so she can go to the gym first thing in the morning. "I put other activities aside so I have to go work out. But I really do miss my evenings. The gym is one thing that I have to do in the evenings now, but I'd like to go in the mornings."

Sound bite: She's started working with an exercise ball and free weights at home. "The exercise ball isn't as easy as it looks in the magazines. Balancing is hard. But it's a good workout. You have to concentrate. Your mind, your body, everything has to be centered."

Charlie Nunnelley Jr., 26, Price Hill

Progress: He hasn't gained the weight he wants to, but he's not expecting much sympathy. "It's fine. I like what's happening. I like the way it makes me look. People who see me all the time don't notice, but if somebody hasn't seen me in six months, they notice something's different."

In his planner: A busy schedule has kept him from hitting the gym, but he's been working out at home.

"You can do the treadmill or sit-ups and push-ups at home, just so you stay in that mindset. Then when you go back to the gym, it's not like you're starting from square one."

Sound bite: "Even if you can't make it to the gym, you still have to find something else to do, just so you remember you have to do it."

Helen Fox, 43, Mason

Progress: "My arms are getting very toned. My sons are just totally impressed by my biceps and triceps. My 9-year-old is like, 'Let me see your muscle, Mom.' "

In her planner: "The night before, I try to plan out my day. Since both of us are doing Fit City, Jim and I will talk and say, 'What's your exercise plan for tomorrow?' That way, I know if there's going to be a crunch, and many days, there is a crunch. Some days I have broken-out workouts, where I'll do 20 minutes of weights and I know I can't do cardio until that night."

Sound bite: "I can fill a short period or a long period. But I don't look at any block of time and say, 'I don't have time to work out.' If I only have seven minutes, I do leg lifts or push-ups or sit-ups or use the resistance ball. And I still park farther away and try to take the stairs."

Jim Fox, 51, Mason

Progress: He's steadily increasing the amount of weight he's lifting and his stamina is improving as he continues running. "I'm still not Charles Atlas, but I'm making progress."

In his planner: "The optimum time for me is right after work. Some nights that doesn't work out, because both our boys have baseball. So I end up going for a run at 8:30 at night. Late at night is tough for me."

Sound bite: "The main thing is just the fact that setting the goal makes it a higher priority. It's not hard to stay in the habit when you make it a priority."

Tom Quinlan, 55, Hebron

Progress: "After running a marathon, it's a little letdown. You accomplish your goal, then you kind of take it easy before you get back to work. I'm concentrating more on the strength training right now."

In his planner: He works out twice a week at home and meets his trainer once a week. "You get a little sloppy at home."

Sound bite: "I always played sports. I got into running, and I was a smoker and there was a dare from a guy at work that I couldn't run the Mini Heart Marathon because I smoked.

I did pretty well in that race, and he encouraged me to come with him on lunchtime runs. We'd go out everyday and get three or four miles in at lunchtime. It became a habit."

Inspired? Get yourself fit

Want to get fit with our participants? Follow these guidelines:

Cardiovascular Guidelines

Beginner/Intermediate

Always warm up before exercise with five minutes of low-intensity cardiovascular exercise (walking, jogging, swimming, etc.).
Never stretch before warming up. After warm-up, stretch all of the major muscle groups.
Mode: Group exercise, such as group cycling, step aerobics, kickboxing, etc.
Frequency: 3 times per week.
Duration: 30 to 60 minutes. Cool down for five to seven minutes after the cardio workout.

Advanced

Mode: Group exercise.
Frequency: 3 to 6 times per week.
Duration: 45 to 60 minutes.
Strength Training Guidelines
Mode: Cybex, Magnum, Nautilus, Life Fitness, etc.
Frequency: 3 non-consecutive days per week or 2 days per week.
Type: Full-body routine.
Sets per exercise: Beginner 1-2, Intermediate 2-3, Advanced 3.
Reps per set: Beginner 8-12, Intermediate 10-12, Advanced 12-15.
Rest between set: Rest 2 minutes between sets of the same exercise.

Strength Training Workout

Leg Curl
Leg Extension
Lunges
Chest Press (dumbbell)
Fly (Dumbbell)
Seated Row
Hyper
Bicep Curl (dumbbell)
Hammer Curl (dumbbell) Bicep
Tricep Rope Extension
Cable Extension Tricep
Abdominals