It’s Resolution Time Again!

Instructor Karen Von Lanken works with a client during her Boot Camp class at Woodstock Assembly of God recently. (Photo by Lauren M. Anderson)

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When it comes to keeping your New Year’s resolution to get fit, success is in the details.
At least that’s what Chris Haaff of Woodstock has learned.

Like countless numbers of people, he has resolved through the years to become healthier. He failed one year, succeeded the next.

It took some work to get where he is now, but he, along with area fitness experts, say making a resolution to get fit is better than not making one at all.

“Actually people who do New Year’s resolutions are more likely to follow through,” says Karen Von Lanken, a personal trainer and founder of mchenrycountyfitness.com.

Any time of the year is a good time to resolve to become healthier, including the new year, says Julie Meeker, a wellness and cardiology dietitian with Centegra Health System.

Meeker suggested following a “S.M.A.R.T.” plan, or one that’s specific, measurable, attainable, realistic and timely.

Don’t just say you’d like to get healthy. Instead, try losing 1/2 to 1 pound a week, which encompasses all those areas of the plan, Meeker says.

“Really anything over that, you start to lose more muscle,” she says. “You’re not focusing on the fat loss.”

Not everyone can work toward a size 2, she says.

Instead of resolving to eat better, resolve to eat two servings of vegetables or drink two cups of low-fat milk a day, Meeker suggests.

Give yourself mini-rewards for success along the way, such as new clothes, a candle, a book, makeup or a DVD. But don’t reward yourself with food, Meeker says.

And she suggests using free online resources, such as mypyramid.gov, which allows you to track your food intake and keep a food journal.

Exercise, of course, can’t be avoided. Add an extra 5 to 10 minutes onto your usual routine or try something new, Meeker says.

“Make sure the activity is something you enjoy, not something that seems like a chore,” she says.

Working out
Von Lanken worked with Haaff, a divorce and family law attorney with an office in Crystal Lake, both at the end of 2007 and the end of 2008.

At first in 2007, he succeeded. But by the end of the year, he had given up.

“I pretty much just let myself go at Thanksgiving and Christmas and weighed more than I ever did before,” he says.

So he went back to Von Lanken and started over.

But this time, he had specific goals in mind. By the end of May 2009, he wanted to be able to run an 8-minute mile, lose 20 pounds and take two inches off his waist.

By April 15, 2009, he could run a 7.5-minute mile, had lost 25 pounds and about four inches off his waist.

And he’s kept the weight off since.

“It was totally retraining my mind and body in terms of diet and exercise,” he says. “Absolutely, it was difficult. I couldn’t have done it without Karen.”

Along with setting goals, Haaff says he believes it’s important to talk to at least one person who can help you reach those goals.

Many join a gym in the new year and step on a treadmill without any guidance.

“I don’t think they’re destined for failure, but I think they’ll have more of a difficult time,” Haaff says.

Von Lanken starts a new boot camp every new year to help people meet those New Year’s resolutions. With roughly eight to 12 people in each camp, one camp is geared more toward women, the other toward men.

They not only burn calories, but also learn to keep track of their food intake, Von Lanken says.

Staying motivated
“It’s a great option for people who like the group setting,” she says. “People get great results. They lose a lot.”

Even if you don’t join something like a boot camp, you can achieve your goals if you work hard and educate yourself, fitness experts say.
Make yourself accountable to someone, a personal trainer, a class instructor, a friend or anyone else, Von Lanken advises.

“Just so you have somebody you’re talking to to keep you going with your goal,” she says.
You must stay both motivated and consistent, she says. Write down exercise times in your appointment book just as you would your meetings, she says.

For maximum results, exercise at least four times a week. If you’re going to a class that meets twice a week, do “homework” at least two more times a week, Von Lanken says.

But don’t do too much at once. Don’t join the gym, get on the treadmill and try to run as fast as possible for as long as possible and then do a bunch of crunches or other exercise.

“You can go too hard,” Von Lanken says. “If you don’t give yourself rest days, especially if you’re doing weight lifting, the older you are, the impact on your joints can be an issue. That education part of it is knowing your limits and knowing how your body works.”

And it might go without saying, but watch what you eat. Don’t starve yourself, Von Lanken says.
“Some people go on ridiculously low calorie diets and don’t have enough fuel,” she says. “You need to think of food as fuel for the activities you perform.”

Making a resolution is mentally making the decision to change your behavior, she says. Write it down on a piece of paper.

And once you’ve made the commitment, figure out how to keep it.

“Right now, a lot of people are looking at the economy, looking at ways they’re down,” Von Lanken says. “This is definitely a way to help put something positive in your life.”