Untacked

40 ja n ua r y/ f e b r ua r y 2 015 U n tac k e d coVEr storY sure, you can set specific objectives for weight loss or 5K run time. But the key is to equate success with the progress itself, not just the checking off of goals. "to succeed, you have to think long term and sustainable," says megan Kepferle, business manager and former head groom at sinead halpin equestrian in Chester, n.J. "is means eating 500 calories a day and going on juice binges aren't going to work. in fact, they'll probably make you fatter in the end." Kepferle is living proof of the importance of sustainability. in 2012, a photo of the highlight of her grooming career—her hug- ging charge manoir de Carneville after his second-placed finish at the land rover Burghley CCi**** (england)—was rendered bittersweet by her obvious weight gain. But the snapshot spurred Kepferle into a recommitment to her physical fitness, and she lost more than 35 pounds in eight months. even more importantly, she's maintained the lifestyle changes that helped get her there. " ink of it this way: You buy a 3-year-old off the track in April. You enter him at Burghley in september. how do you think that's going to go?" she says. "But if you buy him in April, start slowly and consistently and build a tiny bit each day, all of a sudden you have this awesome young horse, and in a few years maybe he could go to Burghley and almost beat Andrew nich- olson's Avebury." How To Make The Time once you start looking at your goal through the lens of "continual improvement," it's time to start getting more practical. working on your fitness doesn't have to involve hours a day at the gym. physical trainer Bob gutowitz, who's worked with numerous riders including dressage olympian robert dover, says three or four hour-long sessions a week will almost guarantee noticeable progress for most people starting out. "people think you have to go to the gym for hours and hours a day, but that's not the case," he says. "You can train hard, or you can train long, but you can't do both at the same time. if you do train hard, you're in and out in no time. people spend all day at the gym, staring at themselves in the mirror, but that's really not necessary. "when you break it down like that, it really is just three or four hours a week, and i don't care how busy you are, you can find three or four hours a week. You just have to make the time, and you have to say to yourself, 'i'm going to do it,' " he continues. And that buckle-down, " just do it" time is when you need accountability and support the most. at's why high-intensity programs like Crossfit are so popular: ey come with a built-in support system comprised of fellow sufferers to encourage you through the physical and mental plateaus. But if that kind of crazy just isn't your bag, that's oK. Build a foundation that works for you. "get together in your barns and create a system of account- ability," says Kepferle. "ink weight loss challenges, recipe shar- ing or gym memberships; there are so many things you can do out of the irons that will benefit you while you're in them." solidifying exercise as a pattern in your life is a feat in and of itself, and until you do that, sustainable physical fitness will be nearly impossible. at's why it's crucial to find workouts you enjoy, whether that's working with a trainer or friends or taking classes, so that you're willing to make the time and do it. Focus On The Core, But Don't Forget The Cardio everyone's busy, so "working smart" is key. Any physical activity is better than none, but don't expect to see big results quickly if there's no method to your madness—that's one of the surest ways to get discouraged and quit. gutowitz recommends splitting your hour-long workouts into 30-minute halves, the first devoted to strength training and the second to cardiovascular work, to get the biggest bang for your buck (or, in this case, time). Core work is crucial for all riders, and you can work those muscles in a variety of ways—with gym machines or classes like yoga and pilates. gutowitz also notes that women sometimes need more work than men on their upper bodies. "it depends on the individual for exactly what they need, but it's important for being able to control the horse and look good on the horse," he says. "everything really revolves around core strength. You can have a strong upper body or lower body, but you're still not going to be able to sit the way you want without that core strength." But keep in mind that without cardiovascular workouts— which can include running, swimming, biking, or any number of other machines within the gym—you'll still find yourself winded while riding. nutrition Matters even if you're working out diligently, you might not see the results you want without including a healthy diet into the mix. for that, moderation is key. "if you're going to mcdonald's every day, you're really defeat- ing the purpose of the exercise," gutowitz said. "You don't have

• Cover