By Shauna Scott Rhone
The Cincinnati Enquirer

Variation is key to sticking with a goal-oriented program like Fit City, our yearlong project tracking the progress of five fitness volunteers, who are working with trainers from the YMCA of Greater Cincinnati.

This month's roundup for our five participants reveals what changes in exercise routines or diet have helped with their progress.

Tracy Russell, 42, College Hill

Tracy Russell is back on her diet and considering a vegan diet. (Glenn Hartong photo)

On the road to Fit City, Tracy Russell says she fell off the wagon. She admits she saw it coming, disguised as the celebration of her 42nd birthday.

"I knew I was going to be celebrating all month," says Russell.

The bad news is she didn't lose any weight since the last update.

The good news is she didn't gain any, either.

"I guess the key is I was making good food choices," says Russell. "Plus, I've been walking with a lady I work with at lunchtime every day. I've been mowing the lawn (which I hate) and cleaning out the garage."

She also admits that her month-long food freefall without a resulting weight gain may mean it's time for a strategy change.

"I might be at a plateau, so I'll have to change some things," she says. "I have to set some serious goals."

Russell considers herself an example to every woman: the important thing when you fall off the wagon is to get back on as soon as possible.

She's started walking more often and spending more time at the gym on her favorite elliptical machine.

Russell also plans to consult with area herbalists and discuss changes with some of her friends who are vegans.

"As I get older, the process gets slower" to lose weight, she says.

"But I'm still trying to be forever young."

Charlie Nunnelley Jr., 27, Price Hill

Charlie Nunnelley Jr. now is concentrating on building up his upper body and abs. (Enquirer file photo)

When we last saw Charlie Nunnelley Jr., he was well into his fitness program. Already active, he was looking for ways to sculpt his body. Has he added anything new to his routine or diet?

"If you just look at my diet," says Nunnelley, "you'll see I don't drink pop anymore, which I think is huge. That's one of the main reasons I've lost weight."

Nunnelley says that while he's never been an overweight person, friends have been remarking on his new look.

"A lot of people have noticed," says Nunnelley. "They come up and say 'Wow, you've lost a lot of weight.' I've gone a couple of notches down on my belt. I may be back to high school weight, probably even lighter than that. My clothes are looser."

He also says his success in the program has caused him to re-evaluate his fitness goals. While he's lost the weight he wanted, he now wants to concentrate on building up his upper body and abs.

Tom Quinlan, 55, Hebron

Tom Quinlan's biggest change came by "accident." He strained his Achilles tendon and had to alter his workout routine to stay in shape.

"I have been biking 2-3 times a week," says Quinlan, "mostly because I've entered a triathlon in October. Because of my Achilles tendon, running is not working well for me. I have found over the years that 'running through an injury' does not work."

He hopes the change in his regimen will allow the tendon to heal properly.

"Also new since our last update is that I plan on running the New York City Marathon in November," says Quinlan. "It really was not on my plate but my brother-in-law persuaded me to run with him. Sooo, that means I have to heal quickly and start building up some mileage with some long runs."

He supplements his biking with weekly personal trainer sessions at the YMCA and working out at home.

"I try and find time to swim a few laps, play some golf and enjoy life," says Quinlan.

Jim Fox, 52, Mason

Jim Fox is still running. (Enquirer file photo)

Jim Fox was also preparing for a race, but a little closer to home. He recently completed the Stony 5K in Mason "to increase my mileage and endurance" in preparation for competing in at least one more race later this year.

Jim says his new focus is on "strength conditioning to improve overall fitness and not just on my legs. I have not focused before on upper body strength, since I've primarily been a runner."

Still, there's the occasional temptation ...

"We have Tucker's Whippy Dip (in Mason) just up the street, within walking distance. We have always been conscientious about what we eat, but we're putting a higher priority on eating more of the right things."

But, with the summer, there are some things you've just got to enjoy. Jim says his guilty pleasure is Tucker's Reese's Peanut Butter Swirly.

He also says his biggest motivation is watching what being a part of Fit City has done for his wife, Helen.

"She looks more toned," Jim says. "I know I've lost some of my stomach, but she looks great. Our kids are always impressed with how muscular she is, not in an ugly way, but she just looks more fit."

He's not a total slouch, either.

"My belt's come in a notch and I feel better about myself," he says. Fox credits the continuity of the program for helping them stay on track.

Helen Fox, 44, Mason

Helen Fox credits her new fitness plan for new look. (Enquirer file photo)

Helen gives credit for her new toned look to a change she's made in her fitness regimen.

"I swim twice a week now," she says, "and for me that's a lot because I'm a beginner swimmer."

Her regular running caused a slight knee injury, which forced her to look at other exercise options.

"I can swim any time and it's better on my knee," Helen says, although her trainer suggested trying deep water exercises.

Since she plans to finish the Little Miami Triathlon with a friend, the low-impact water workout will help strengthen her healing joint.

She also says she's influenced a few new citizens to Fit City.

"My sisters have started exercising because of my success," she says proudly. "Before, they said, 'we'll wait until the verdict's in to see if it actually works.' Now they're working out, too."

E-mail srhone@enquirer.com