Daily Press file photo Two members participate in a virtual training class while another practices yoga at Anytime Fitness in Escanaba. Working out, eating healthy, and getting in better shape are top new year’s resolutions.

ESCANABA — Fitness and weight loss goals are high among new year’s resolutions, and local people in the wellness industry recently shared observations and tips for success. Business owners have noted through customers’ habits that people seem to be more health-conscious overall than in years past.

At the YMCA, Health and Wellness Coordinator Traci Lancour said that healthy eating is the number one new year’s resolution she hears, and that a workout plan is second.

Concerns around ingredients in food are more prevalent than they used to be, and “there’s a lot of label-reading going on lately,” said Paula Sturm of Healthway Nutrition Store.

“I think more people are making healthy choices all year round now, versus back in the day when you would see the gym packed for January and fading off end of February and March,” Lancour said.

However, she acknowledged that the first of the year brings the busiest time for the gym and classes at the Y.

The same is true at gyms around the country, including Anytime Fitness, which offers personal training that many seek this time of year in order to find the right techniques and proper form, reported multi-club owner Jayne Szukalowski.

Around this time — a week or more after the arrival of the first of the year — people may begin to be noticing the effects of their newly-adopted goals, for better or worse. It’s easy to get disheartened, and Lancour offered some tips to abate the frustration.

“p4″>”Stay off the scale for the first three weeks, because if you start any exercise workout program, most will gain weight before they lose it. Stepping on the scale will discourage most people. Give it time and you will see the scale go down,” Lancour said. “Don’t get discouraged if you fall off track for a few days, or you don’t think you are losing enough weight fast enough. All our bodies are different, so never compare your results to someone else’s. Go at your own pace; it will happen, but being healthy doesn’t happen overnight.”

Szukalowski remarked on the fact that many people fear failure. “Any challenges we face, will endure discouragements,” she said. “Push through and focus on becoming one percent better each and every day.”

Sturm said that she has noticed from speaking with returning customers that most people tend to be successful in changing to a healthier lifestyle when they “start out slow by changing the things that they eat, not going in it at full force.” She gave examples — cutting back on salt or sugar one dish at a time or swapping an ingredient for an organic one.

Another step is to forgive oneself, going easy when slipups occur and continuing to get back on the metaphorical horse.

“If you have a bad eating day, that’s ok, just don’t live there, the next day move on and start back eating healthy,” said Lancour. “Take one cheat day a week if you find giving up the foods you love is hard, because if we go without those foods for too long, we may binge on those foods and that will set us way back. Then take it down to once every two weeks for a cheat day until it gets easier and you no longer need a cheat day.”

Many people benefit from the help of others, like a workout partner or a wellness coach, to point them in the right direction or hold them accountable.

Szukalowski said that she believes a person’s level of success depends on their discipline, for which personal training can help.

“Our coaches are truly the best when it comes to accountability, support, and celebrating the small wins,” she said.

Reasonable goals and diligence are ultimately key in determining whether a person will reach their ambitions.

Stating that a weight loss goal of just one to three pounds per month is attainable, Lancour suggested, “portion control and not eating after 7:00 p.m. is the best way to lose weight.”

Szukalowski recommends the book “Discipline Equals Freedom” by Jocko Willink, a former Navy SEAL. The New York Times bestseller covers tactics and strategies for conquering procrastination and fear along with specific training workouts for multiple levels.

The YMCA has classes in yoga, tai chi, “mature motion,” and more — a total of 21, with something happening each day of the week. The Delta Program Center is at 2000 N. 30th St. and may be reached by phone at 906-789-0005.

Anytime Fitness has programs like “base, build and burn” that are described as “ageless” and available through a free trial. For those with unusual schedules, the gym is accessible to its members 24 hours a day. The Escanaba location is at 322 N. Lincoln Rd., and their phone number is 906-233-0000.