Resolve to get out and in shape in 2014

Jean Hinojosa, of Victoria, works out at Elite Fitness in Victoria.
  • Area gyms

  • Citizens HealthPlex

    9406 N.E. Zac Lentz Parkway, Victoria

    361-570-5433

    CrossFit 302

    406 Profit St., Victoria

    361-649-8860

    DeTar Health Center

    4204 N. Laurent St., Victoria

    361-579-5884

    Elite Fitness

    1209 E. Hiller St., Victoria

    361-550-5112

    Fit Strong United

    2310 N. Navarro St., ...

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  • Area gyms

    Citizens HealthPlex

    9406 N.E. Zac Lentz Parkway, Victoria

    361-570-5433

    CrossFit 302

    406 Profit St., Victoria

    361-649-8860

    DeTar Health Center

    4204 N. Laurent St., Victoria

    361-579-5884

    Elite Fitness

    1209 E. Hiller St., Victoria

    361-550-5112

    Fit Strong United

    2310 N. Navarro St., Victoria

    361-648-6696

    Gold's Gym Express

    5201 N. Navarro St., Victoria

    361-433-4061

    The Heat Fitness

    4002 N. Main St., Victoria

    361-570-1300

    Pure Fitness & Tanning

    311 E. Mockingbird Lane, Victoria

    361-573-7873

    Total Body Gym & Tan

    202 N. Wells St., Edna

    361-782-5772

    Wellness Center

    2550 N. Esplanade St., Cuero

    361-275-6191

  • Eat right

  • Ray Bazan, CrossFit 302 coach, said that portion sizes for meats and proteins should be about the size of one's palm - about 6 to 8 ounces - and you should eat about 1/2

    Sample meals include:

    Breakfast

    Roasted red ...

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  • Eat right

    Ray Bazan, CrossFit 302 coach, said that portion sizes for meats and proteins should be about the size of one's palm - about 6 to 8 ounces - and you should eat about 1/2

    Sample meals include:

    Breakfast

    Roasted red pepper and sausage omelet

    Lunch

    Kale salad with chicken

    Dinner

    Beef pot roast

    Dessert

    Carrot cake

    Source: paleoplan.com/recipes

It's time to get off the couch and lose that second serving of turkey and dressing from Thanksgiving.

The holidays are over, and it's time to join a gym and, of course, go to the gym.

"People don't make a resolution to join a gym; they want to get in shape," said Nic Green, owner of The Heat Fitness in Victoria.

So whether this year's resolution is to get into shape, lose some weight or be a part of the Tough Mudder in Houston, it's time to lace up and stretch those legs.

Green, 38, has owned The Heat Fitness for 12 years and expects to see about 100 people join the gym after the start of 2014.

For those looking to join a gym, he said it is good to look for gyms that do more than offer weights and fitness equipment. If people don't know how to use the equipment, the risk of injury is higher, he said.

"We'll teach you the technique," he said of his full-service gym.

Before October, his fitness center was primarily open for athletes and weight-loss clients who worked directly with him and other trainers. Now, he said, it is open as a fitness studio that offers programs and courses for its members.

When the new year hits, he said people will visit the gym as long as they're seeing results.

"They'll go for three months, and when they don't get the results, they'll stop going," he said.

Diet and exercise are the two best ways to lose weight, and walking is fastest way to to do it if people can't go to the gym, he said.

Victoria's Riverside Park, Lone Tree Hike and Bike Trail and Athey Nature Trail offer paved paths for walking or running outdoors, which Green said are easy to navigate even for those who are new exercising.

Eating the right way can be easier said than done, but he said planning and scheduling your meals throughout the day can help. Choosing larger meals at the start of the day, when the most energy is used, helps burn the calories consumed, he said.

CrossFit 302 owner and coach Ray Bazan said diet is an important part of working out, but recommends baby steps for anyone who plans on starting a diet.

"Take your time; don't rush it," he said about adjusting to a new diet. "If you ease into it, you'll stay with it longer."

His CrossFit members follow the popular Paleo diet, which limits meals to what cavemen were believed to have eaten. That means no starches, refined sugars or grains and only proteins, nuts, fruits and vegetables.

Pulling out the extra carbs on top of those processed sugars can eventually turn into more energy during the day and for longer periods of time, said Bazan, 42.

Results will vary person to person, so his approach looks at what people's current routines are and then slowly pulling out the things that should be avoided.

Diets are boring, he admits, and said that cheat days can help keep them working.

"I'm more 75-25," he said. "I still drink milk and eat cheese, and every now and then, I eat some bread."

Life happens, and it's hard to cook meals all the time, he said, but the important thing is to watch what you eat.

Green added that an average person can lose about 10 pounds in three months from diet or walking alone. Add in extra exercise and weight training, and people can see more weight loss, but it takes time and effort.

"I think everyone can do that," he said.