14 Ways to Get Fit in 2013

For many of us, New Year's resolutions inevitably involve some element of working out, losing weight, getting fit or dieting.

To help shed those holiday pounds and meet your 2013 fitness goals, Patch sought out advice from gyms and trainers around the San Francisco Bay Area to bring you a new fitness tip daily for the first two weeks of January. Be sure to check back each day for a fresh bit of guidance, and add your own recommendations in the comment section below.

Sunday, Jan. 13

Weights are for everyone: Don't fear them; the afterburn is a powerful thing.

—via North Bay Adventure Boot Camp in Napa and Sonoma

Saturday, Jan. 12

The first thing I tell my clients is to quit looking at the number on the scale. The real measure of a workout is your reflection in the mirror. The number on the scale may look right but if your reflection doesn't appear as you were expecting that number means nothing! Put that scale away for a month and concentrate on getting at least 1/2 hour of exercise daily, vary your workout to keep it interesting and pay attention to what you are eating. Don't set yourself up for a loss by killing yourself for an arbitrary number on the scale.

—via Jeanne Blum, trainer in Marin

Friday, Jan. 11

Don't do it alone. Finding training buddies to create some accountability and community by committing to a similar goal with a friend, or someone with similar passion. Another way is to join a training group, class or organization. The community, structure and accountability is priceless. It also makes it more fun!

—via Matt Dixon, founder, purplepatch fitness

Thursday, Jan. 10

Workout: We have seen people on the treadmill for hours and hours and still not lose weight. The reason is they never push themselves through the training zone that creates fat loss, so we do something called interval training that is basically "sprint, walk, sprint, walk" in a 20 min. workout three times a week. People have lost up to 120 lbs using these two methods of training and eating (see Jan. 2 tip).

—via Rob Suelflohn owner Powerhouse Gym, Redwood City 

Wednesday, Jan. 9

Find Balance: A successful program is not only vigorous workouts but also stretching and using self-myofascial release techniques with a foam roller.

—via North Bay Adventure Boot Camp in Napa and Sonoma

Tuesday, Jan. 8

Remember, start out slowly and allow your body to adapt to the new routine. You will be sore at first but this will pass as your body starts to change and become stronger.

—via Robert and Ramona Pursley (CPT) Functional Interval Strength Training, Apto

Monday, Jan. 7

When it comes to keeping healthy, hydration is one of the most important things.  It is necessary for the body function and operate at 100%. When we sweat, drink coffee or soda, even breath, we are losing water and we need to replenish it. Set a goal of drinking 64 ounces of water a day and remember, when drinking coffee or imbibing in a glass of wine or beer that you need to offset dehydration by drinking two glasses of water per beverage. Cheers!

—via Jeanne Blum, trainer in Marin

Saturday, Jan. 5

Have a series of goals. Something that is a little daunting, a challenge, but obtainable. Progress your exercise and training toward that goal. The goal can also be a reward (such as train for a bicycle trip/adventure, or train for a half marathon in a fun location). Without a destination, consistency is tough.

—via Matt Dixon, founder, purplepatch fitness

Friday, Jan. 4

If you want to lose weight, place your workout time to fit your schedule. Working out at the time of day that is conducive to your lifestyle will lead to consistency, which in turn will lead to success.

—via Robert and Ramona Pursley (CPT) Functional Interval Strength Training, Aptos

Thursday, Jan. 3:

Incorporate resistance training into your exercise routine: Strength training, by definition, is a concerted effort to use resistance or weights to work a muscle group.

-via Diana and Mike Inglis, founders, Empowered Fitness, Half Moon Bay

Wednesday, Jan. 2:

Diet: most people get fat not from eating fat but from eating carbohydrates (pasta, bread). We have found over the past 19 years at Powerhouse Gym that eating protein meals is the best diet for most everyone. 

Here's a sample menu:

• Breakfast: egg whites 
• Lunch: tuna, no bread
• Dinner- chicken, fish or even beef with rice and salad. No sugar, no salt, no alcohol.

—via Rob Suelflohn owner Powerhouse Gym, Redwood City

Tuesday, Jan. 1

Use a pedometer. Pedometers can help monitor your daily steps. Studies have indicated that you should try to take 10,000 steps per day (equal to walking 5 miles) but the average sedentary person only takes 1,000 to 3,000 steps daily. Hitting that 10K mark is a great way to jumpstart your physical activity in the 2013.

— via Rachael Dixon, sport psychology consultant