Experts detail pitfalls to avoid when getting healthy in the new year

As Jan. 1 rolls around and New Year resolutions become all the rage again, local fitness centers generally see upticks in membership numbers and renewed enthusiasm for staying fit. Unfortunately, fitness directors also see a good portion of those new members drop out within the first several months of the new year.

Teri Hartzler, the branch and fitness director at the YMCA of Washington, and Jordyn Dingman, associate director, trainer and health coach at the REC Center in Mt. Pleasant, explained that people often burn out due to setting unrealistic expectations.

Hartzler noted that, as compared to the usual monthly increases, in January, the Y sees about double the amount of new members. However, only a quarter of that group will remain a consistent presence at the gym for a stretch longer than February or March.

'Many of those people are just there for the New Year resolution,” Hartlzer said.

'People always think that there's a quick fix. That's not what it's about - it's about slow and steady improvement … it's not, come in on New Year's Eve and lose 10 or 15 pounds. That's not feasible, and they're setting themselves up for failure,” the branch and fitness director added.

Dingman echoed similar changes in membership numbers and remarked that her center 'gets very busy the first few weeks of January,” with close to 50 new members in just the first month of the year. The associate estimates that by the third or fourth week of the month, 'those numbers drop quite a bit, probably by about half.”

Some big common mistakes both directors often saw people make included going too hard too quickly, not eating correctly to sustain their new workouts and not allowing proper recovery time after doing strenuous exercises. Other issues include using equipment improperly or having incorrect form and causing self-inflicted injuries.

Like Hartzler, Dingman explained that the most problematic issue people often bump up against is setting and expecting unrealistic results. The trainer and health coach noted that the best way to avoid fizzling out is setting sustainable and feasible goals, and coming up with concrete steps that can be taken to reach those milestones. Dingman also suggested people set multiple goals across several months, which forces people to think in more of a long-term perspective.

'Make a plan, that's the number one thing I tell people. First of all, write it down somewhere you can see it. Put a goal on that piece of paper, then write down three steps below, detailing how you're going to reach that goal,” Dingman illustrated how to make a thorough plan.

'Break those three steps into a couple more steps. So kind of make a step-by step detailed plan. You have to make it realistic so make yourself a short-term goal, say, ‘in the first two weeks of January, I'm going to do this.' Then give yourself an intermediate goal: ‘by the end of January, I'm going to be doing this.' And then maybe make your long-term goal be March,” she continued.

Both Dingman and Hartzler noted that getting a workout buddy or joining a group workout class is the best way to be kept accountable. The fitness directors explained that making connections and friendships that keep a person going to the gym seems to be one of the top factors that prevent people from giving up.

'I definitely recommend doing group fitness or having a trainer, just somebody there making you accountable. The group classes is one of the largest ways to retain people because they get involved and make friendships, everybody misses you when you're gone and they let you know - it becomes more of a connection,” Hartzler said.

The Y's fitness director also encouraged those new to working out to look into activities that they are personally interested in, and said that 'finding things that interest you that will help you achieve things much better.”

Dingman also encouraged people to make working out a 'part of their routine,” and to avoid purposefully making going to the gym a chore.

'If you are not a morning person, it might not be a good idea to try to work out in the morning … you have to schedule it like you would anything else, like an appointment. You n eed to make it routine,” she said.

Dingman also mentioned steps people could take like preparing workout clothes ahead of time or bringing exercise gear in their car to avoid making a trip home.

'If you go home, you're probably not coming back out, especially in the winter,” Dingman noted.

Ultimately both Dingman and Hartzler explained that it's more than just about going to the gym that will lead to a healthier lifestyle.

'You have to look at it as a lifestyle change by implementing physical activity into life, I often tell people it's like brushing your teeth, it has to become that much a part of you,” Hartzler added about the key to positive change.

Hartzler recommends not focusing on weight but rather on 'increments of intensity or length of exercise.”

'It's about making numbered goals like that rather than focusing on weight so much … the same goes for diet changes, people start crash diets and do radical things eliminating carbs, proteins or sugar altogether - really radical things are not the things that are going to last. Small changes like adding more water, fruits and vegetables are the way for things to be fixed,” Hartzler said.