Work out a plan with expert advice

"Generally, people want to shrink three inches or lose body fat. They ate too much over the holidays and have developed a winter belly," said Becky Heidel of LA Fitness in Snellville.
The problem is, the commitment usually withers well before wildflowers start to sprout in early spring.

To make 2008 different, we asked a few trainers for their best tips and activities that might help you stick to your goals year-round.

TAKE A TOUR OF THE GYM

Fitness centers can be intimidating. Heidel, at LA Fitness, suggests that newcomers seek out a knowledgeable staff person for a complimentary orientation.

• What you get: Staff can show you all the programs, equipment and services available. They can test your body fat and offer workout tips. Heidel said her gym offers a wide range of cardio classes from tai chi to intense total body conditioning. There's also basketball and racquetball.
• Heidel's tips: Don't do the same workout every time you go to the gym. Your muscles will adapt, and you won't get the results you want. Use different types of equipment with different frequencies of time and intensity.
• How much: Membership ranges from $49 to $199 per month.
• Where: The gym has several locations across the Northside and Gwinnett County. Heidel's Body of Change program is located at [removed].

TRY A PERSONAL TRAINER

Patti Johnson, a certified personal trainer, can meet clients at their own home or at her Suwanee residence. Her clients range from young moms to senior citizens. Many are women over 40, she said.

• What you get: Generally a 50-minute workout three days per week. Johnson tailors fitness programs to clients' goals and body types. She has a multiweight-lifting machine at her home, in addition to free weights, exercise balls and other equipment.
  "I ask for a minimum of three days [a week] for three months. It takes a minimum of 16 weeks to change your body composition one level. And it depends on what they do when they're not with me," Johnson said.
• Johnson's tips: Give physical fitness a chance. Workouts release endorphins, and the activity becomes addictive. Weights build muscle, and that's crucial for women, she said. "Women lose five to seven pounds of muscle each decade."
• How much: $40-$45 per hour. Fees depend on travel.

OTHER WAYS TO GET IN SHAPE

Group exercise classes at Gold's Gym in Gwinnett

• Group Power. Sixty-minute barbell classes include squats, lunges and other repetitive movements. Classes run in three-month intervals. Movements stay the same, but the weight intensity varies for optimum results. New movements are introduced in successive three-month segments.
• Group Centergy. The lights are dimmed for an intense class that incorporates yoga, pilates and tai chi. "They do basic yoga movements, then tai chi to get joints warm with core work in pilates. It's a total mind and body experience," said Tara Lopez, the Peachtree Corners manager.
  The gym is located at [removed].
  Gold's Gym owners Adam and Andy Ponzio operate several classes at locations in Lawrenceville, Lilburn, Hamilton Mill and Snellville. Gold's Gym locations under separate ownership are located across metro Atlanta.

24-Hour Fitness

• No excuses this year with 24-hour fitness clubs continuing to pop up across town. As mentioned above, Lifetime Fitness has three locations.
• Workout Anytime has 11 locations across north and south metro.
  "We keep it simple with no bells and whistles that other clubs have. We focus on weights, cardio and nutrition. We definitely have people who work the night shift and take advantage of the club after they get off. They can change the time of their workout anytime they want and not have to worry about getting here before we close," said Carlos Cotes, manager of Workout Anytime in Cummimg.
  That club is located at 1485 Peachtree Parkway. 678-947-0905, www.workoutanytime.com.
  The Run Club at Lifetime Fitness
  The Alpharetta location offers a running club program for beginners and experienced athletes. Group runs are held every week. The program also offers marathon and triathlon training with a nutrition schedule.
• The 24-hour club is located at [removed].
  Martial Arts for the Family
• Marietta Martial Arts offers classes that improve confidence and discipline in children and stress and fitness in adults. The school is located at [removed].

BOOT CAMP

Fitness trainer Towanda Smith provides tough love in the "Happy New You" boot camp at Concourse Athletic Club in Sandy Springs. The six-week strength-and-conditioning program starts Monday and promises to push men and women to the limit, Smith said.

• What you get: Groups of 10 or fewer will meet for 12 fast-paced one-hour sessions. Be ready for push-ups, squats, free weights, jump rope and more inside and outside the club, as weather permits.
  Guys may prefer male trainers; but Smith says her rigorous boot camps draw in guys. "With a boot camp [premise], guys know that it's going to be challenging and intense," she said.
• Smith's tips: Don't be intimidated. Everyone in the class does not have to perform at the same level. The groups are intentionally small so Smith can give attention to everyone. "[The program] is very user-friendly for novices and for people who have been working out for a while," she said.
• When: The program runs from Monday to Feb. 21. Sessions will be held at 12:30 p.m. Mondays and Wednesdays. Also 8 a.m. and 5:30 p.m. Tuesdays and Thursdays.
• How much: $495 or $44 per session for club members. Also $594 or $49.50-$52.80 per session for nonmembers.
• Where: Concourse Athletic Club, [removed].