I know January has only been around for six days now. But like a dashboard Hula dancer doll or the camera angles in a low-budget slasher flick, many freshly-minted New Year’s resolutions are already starting to get shaky. Better health and wellness tops many lists, whether motivated by a doctor’s urging or a closet full of clothes that are all suddenly too small. Each year, you are determined to start jogging before work or hit a Zumba class after car pool. You devour weight loss success stories from magazines and websites as though they are the Holy Grail. But then when it comes time to actually start eating healthier and become more active, the steam runs out of your engine pretty fast.

Well, it doesn’t have to be that way anymore. Here are five tips to make your wellness goals stick in 2012 and beyond:

1. Understand your motivation. Do you want to get in better shape because you deserve more health and happiness, or is it to make someone else happier with you? The key to making it work this time is to do it for yourself. Deborah Klein, MS, RD, an expert on nutrition and fitness, has potential clients complete an assessment form with a scale of 1- 10 in terms of their commitment level. “The people circling tens are ready to make changes, clear about why they want to do so and their hurdles,” she notes. “But If they mark a two or a three, they are not in the right place and really don’t want to change their ways.”
2. Be realistic. Unless you are a contestant on a reality show, chances are good that you won’t drop 50 pounds in just a few months. Taking slow, deliberate steps to eat better and become more active is the key to losing weight and keeping it off for good. It took me fifteen months to lose 50 pounds back in 1992 through 1993, which also gave me more time to get used to a shrinking body.
3. Do your homework. Joining a gym for the first time? Check out this hilarious list of 27 ways to conquer the gym from the Wall Street Journal. The author’s tone might be irreverent but there is truth to everything he says, from practicing common courtesy to others and developing a routine. Rather than jump into the latest diet fad, research programs that help people learn how to eat better for the long-haul.
4. Seek expert advice. So you’ve read about the virtues of strength training in numerous articles. But strolling into a weight room and randomly picking up free weights without any prior instruction is a recipe for disaster.  Ideally, it pays to hire a trainer for at least a few sessions or start slowly by taking a strength building class with others. You can also pick up great fitness tips online from resources like Workout Nirvana, Fun and Fit and many others. In terms of food, consulting with a nutrition expert ensures that you develop and follow the best eating plan for your individual needs. Some great resources I follow include A Girl and Her Carrot, Crave Nutrition and The Nutritionista.
5. Get support. Like that 1960’s tune proclaims, sometimes you get by easier with a little help from your friends. Seek in-person support from organizations that include weekly support meeting such as Weight Watchers, TOPS (Taking Off Pounds Sensibly), Overeaters Anonymous and numerous others. Join an online community like Spark People or Live Strong that provides education and understanding from peers. Bring a group of buddies in the neighborhood to walk together each morning before carting the kids off to school.

What are your biggest challenges in making wellness stick? How have you overcome them to claim a healthier, happier life?

From vanity license plates to bling-encrusted cell phone covers, personal expression has become a way of life in the United States. Everyone admires the shy friend who tries stand-up comedy or that guy in corporate accounting that attended rock and roll fantasy camp. Traditionally staid wedding processionals can now erupt into dance video sensations and seemingly random strangers have no problem embracing their inner Broadway in flash mobs. But while we applaud these expressions of individuality, one place where you don’t often see someone’s freak flag fly is during fitness.

Conforming to the teacher’s instructions is rightly embraced during body pump, spin classes, zumba or whatever floats your exercise boat. My friends who compete in triathlons attack their swimming, running and cycling training with almost mechanical precision.  I fully understand the benefits of tried and proven methods from certified instructors. However, people doing things a little differently on their own are often mocked. Like in this video from a London fitness club, posted by the Daily Mail, which two guys took of a woman who appears to be executing disco steps and ballet-like leaps on a treadmill.

Yeah, I laughed my butt off the first time the video started. Then it got me thinking. Perhaps picturing herself as a Studio 54 Disco Diva got this woman off the couch and into a higher heart rate zone. If she’s not hurting herself or disrupting anyone else’s workout, can we learn from her lack of inhibitions?  I myself have been called “Stevie Wonder” by friends for unwittingly rocking back and forth from side to side on elliptical machines while lip-synching to new tunes on my workout mixes.  The teasing doesn’t bother me, since having fun keeps me there longer. And if someone thinks I look like a geek, while there might be a kernel of truth in that, I’m probably having a better time than they are getting into shape.

What is the most unusual thing you’ve seen someone else do while pursuing fitness? Have you ever let your freak flag fly while working out?

I don’t know who first put pineapple on pizza or wrapped a scallop in a slice of bacon. It probably seemed counter-intuitive at the time to combine such different flavors. But you can’t deny the tasty goodness created by those gastric combinations. That’s kind of how I feel today in presenting you with a workout playlist that mashes up pop music and country songs. You see, I’ve been a dance music diva since first practicing smooth moves in my bedroom mirror to the late 1970’s soundtrack to  “Thank God It’s Friday.” Country music was a different story.

Back in the day, I thought most songs involved a redneck lamenting his cheating heart or broken-down pick-up truck. Shania Twain and Faith Hill opened my mind with their cross-over hits in the 1990’s. Everything changed for me, though, with Carrie Underwood. Soon I started adding other upbeat country tunes to my playlists for maximum cardio impact.  And that’s what I hope you will enjoy with today’s playlist.

Do you combine different musical genres for workout music? What are some of your greatest musical mash-ups?

• Marry the Night – Lady Gaga
• Country Girl – Luke Bryant
• Flat on the Floor – Carrie Underwood
• Dream On (Live) – Aerosmith
• Barefoot Blue Jean Night – Jake Owen
• Run the World (Girls) – Beyonce
• Barbara Streisand – Duck Sauce
• Light Up the World – Glee Cast
• Hicktown – Jason Aldean
• Turn on the Radio – Reba McEntire
• You and I – Lady Gaga
• Down – Miranda Lambert

Stretching is often seen as the red-headed stepchild of the exercise world (yes, the auburn sheen of my hair means I can get away with this comment). Running, spin classes, hard core aerobics and intense interval strength training often get all of the glory.  But the post “burn” cool down and stretching is important in reducing injuries and improving flexibility.  That's why this playlist focuses on sharing some great songs to start slowing down the pace and giving your muscles a little extra love.  Whether you play them in order or snag a few tracks for your favorite treadmill mix, hope there is something you enjoy!

Do you cool down and stretch after exercise or often bypass it because of time limits or boredom? What are some of your favorite post-exercise tunes to lower your heart rate?

• Trouble Is – Allison Ihareta
• Coastin’ – Zion I
• What Part of Forever – CeeLo Green
• Rocketeer – Far East Movement
• We Used to Be Friends – The Dandy Warhols
• Rescue Me – Madonna
• Halo – Beyonce
• All the Right Moves – OneRepublic
• Angels – Robbie Williams
• I Believe – Simian Mobile Disco
• Bittersweet Symphony – The Verve
• Daydream in Blue – I Monster

Despite how they are depicted by NeNe Leakes, Star Jones or any other woman on a Donald Trump-infused reality show, I believe girlfriends are wonderful.  My buddies are cheerleaders, secret-keepers, sources of wisdom and snarky wit. I’ve turned to them for just about everything in the past, from surviving breakups to fashion advice.  And now, I’m getting an unexpected assist in an area near and dear to my heart (literally, for cardiovascular reasons) – exercise.

Girlfriends initially piqued my interest in step aerobics back in 1992, which started my weight loss journey. But since that time, I’ve gone it alone for the most part.  You know, like Rocky running up those stairs in Philadelphia – only without the raw egg drinks, boxing practice using sides of meat and yeah, the actual running part itself. Even after joining buddies in spin classes, everything else would be done to the beat of my own drum. And that tune, lately, has gotten pretty boring. Until help came in the form of my triathletes buddies at the gym – Marsha, Kate and Janelle.

Ranging in age from their early thirties to their late fifties, they are amazing.  These “steel magnolias” with six packs run and cycle distances I’d have trouble covering in my car.  Despite winning age category awards and staying on the cutting edge of fitness, what really motivates these ladies is having fun. Almost a month ago they invited me to join their regular strength training sessions. I was excited and a bit intimidated – did they drag ship anchors or execute thousands of one-handed push-ups?  

I showed up anyway to the session, which involved a smart combination of free weights and core exercises. Sure it bitch-slapped my lactic acid into overdrive.  But it was fun. Like singing lyrics from “We will rock you” or “John Jacob Jingleheimer Schmidt” during squats or cracking corny jokes while executing hard core movements. Now I’m committed to joining them about once a week, which keeps moves fresh and makes exercise overall more interesting.  

When it comes to exercise, do you prefer to go solo or seek a group dynamic to stay motivated?  How have your friends helped you overcome a challenge or issue lately?

Sure, we are what we eat. But in a world where people dress for success, understand there’s only one chance to make a first impression and recognize that clothes make the man (and woman), it is easy to define ourselves by our attire too – even at the gym. And donning an over-sized 1997 Bon Jovi concert t-shirt and baggy sweatpants instead of items that fit can actually hinder your workout.

It is tempting, especially at the beginning of a weight loss journey, to try to hide your size with extra large clothes. That’s what I did, appropriating a discarded pair of guy-sized shorts from my ex and a huge college sweatshirt for my first foray into an exercise class. It turned out those extra layers just restricted my movement and confidence. The benefits of dressing to sweat are mental and physical. Just ask Kimberly Linton, MBA, CPT, who is known as DC's Toughest Trainer.

“Proper gym attire is a must for comfort and performance,” she explains. “I’ve seen many ladies with the wrong type of exercise bra shying away from certain equipment and exercises to avoid bouncing. Feeling confident in your clothes creates a positive mental attitude which is necessary for working out. It is part of an individual’s transformation into a healthier person.”

Want some tips on dressing for exercise success? Kimberly shares this advice:

1. Treat yourself to a new gym outfit each time you hit a significant milestone. It is a great, positive way to stay motivated.
2. Emphasize your best attributes and tone down the ones you're still working on. Feel like you’ve got too much junk in your trunk? Instead of buying tight fitting spandex crop pants, go with something looser and highlight your toned arms.
3. Look for clothing that is flattering and makes you feel good. Invest in great support bras or fitted tanks that will help create a more sleek appearance.
4. Consider shopping around brands. Each has different sizing and fit. Keep it simple--you want clothing that will hold you in and up!
5. Don't go cheap when it comes to any gym wear. You are going to be using it often and want to make sure it holds its form up to numerous washes.  

 Does the way you dress for exercise impact your workouts? Have you changed your gym attire in the past few years, or plan to do so in the future?

Breakups suck.  The fallout has inspired both rock ballads like “Love Stinks,” and elevator music fodder such as “All by Myself.”  They prompt telegenic reality show contestants to rant dramatically after the demise of their 34-minute relationships. And depending on the emotional investment, breakups can inspire the most stalwart of fitness addicts to down a pint of mint chocolate chip ice cream in 10 minutes flat.

But there is truth in the adage that looking good is the best revenge. I have spoken with many women who lost 20, 30 and even more than 50 pounds following a divorce or serious heart break. Focusing energy on their health and well-being proved to be a terrific coping mechanism, as well as gaining definition in their abs.

Divorce lifestyle expert Ginger Emas, the author of Back on Top: Fearless Dating After Divorce, has often seen women get into better shape following their breakup.  “Kickboxing or doing yoga is a great way to release anger or stress. It’s certainly better than walking around thinking ‘all men are jerks.’ Exercise helps you become strong and more confident – and confidence is sexy at any stage of life. It’s also a boost mentally and physically. I believe holding on to resentment or negative feelings can actually make you sick.”

The desire to date again, sometimes after many years of being off the market, can kick start the process of getting into shape.  “If you think there is the possibility that someone might see you naked again, that’s a big motivator for wanting to look your best.”  However, feeling good on the inside is just as important.  Ginger suggests these great tips to thrive after a breakup:

1. Lean into your friendships. Let your girlfriends love and support you the way you would be there for them.
2. Don’t judge taking care of yourself as “selfish.” If you are going to grow a plant, you water it and give it nourishment. The same applies to yourself.
3. Why not focus on some personal growth? Do something you’ve always wanted to do., whether it’s dancing, cooking classes, a book club or pottery (all the things that should be listed in a catalog as “Classes for the Newly Divorced.”)  You’ll have fun, meet new people, and just think – you’ll have something new to talk about on a first date.

Do you believe that looking good is the best revenge?  Have past breakups sent you running to the gym or to the refrigerator?

Marriage vows can be like insurance policies. After all, you are asking your spouse for support for better or worse, and in sickness and health. Sure there typically isn’t any mention about deductibles from a jaunty little talking Gecko. But that often-repeated line usually triggers concerns about dealing with illness – you’d be there unconditionally like my friend Ted was when his fiancée was diagnosed with breast cancer or my sister-in-law Sandy following my brother Robert‘s heart attack. But what happens when one partner suddenly becomes much more fit and healthier than the other?

As this great Wall Street Journal article notes, there are a growing number of fitness “widows” and “widowers” who are losing precious time with their partner to endurance training.  We’ve all heard stories about the guy who becomes a tri-athlete in his 40’s instead of turning to the red sports car, or a woman who loses 75 pounds and now competes in hundred mile bike rides. I applaud those people for embracing fitness and changing their lives. However, it can create real stress in a relationship.

When I lost 50 pounds 18 years ago, it scared the crap out of my ex. He constantly tried to tempt me with fattening foods and didn’t understand why I enjoyed taking exercise classes at 6:00 am. But we had problems much bigger than my dwindling size and growing self-confidence. The marriage would have been doomed even if I had stayed in the plus-sized category. So how do you get past this challenge? The key is communication and compromise.

Let’s say that you would rather watch paint dry than take Pilates. Then trade off time for your husband to mountain bike with his buddies once a week while he repays you by watching the kids during a girls’ night out. Feel like you’ve got to run 10 miles before breakfast every day?  I promise it won’t kill you to sleep late one morning each weekend to snuggle with your sweetie instead of pounding the pavement.  

Some couples do a great job of exercising together. My buddies Lauri and Bob compete in triathlons and he even popped the question after crossing the finish line during a race. Karen from the Waisting Time Blog writes about how she and her husband cycle together and support each other with better eating habits. My great boyfriend loves exercise even more than I do. He rows on a crew team during the weekends and can always be found at our gym after work.

Have you ever had to deal with a partner who is much more or less fit and active than you are? What impact did that have on your relationship and how would you advise others to handle it?

Dogs have long been called man’s best friend. While you can’t text celebrity gossip, ask for relationship advice or get Fido to pick up some milk on the way home from work, here’s an area where your pooch can make a big impact with support – the quest for fitness. It turns out that pups need exercise just as much as people.  Of the 41 million pet dogs in the United States, about 17 million are either overweight or obese.

A little effort can go a long way. According to a study by researchers at the University of Sydney, nine percent of the coronary heart disease among dog owners could be prevented if they walked their pets for at least 150 minutes a week , which is less than a half-hour per day. Let me throw some more math at you. A 130-pound woman walking her dog at about 2.5 mph (average) will burn about 183 calories in one hour – even more if you jog instead. Doing this four times a week helps take off 12 pounds per year without making any other lifestyle changes.  Plus your dog will love the extra bonding time together.

Ready to get started? Here are a few tips:

1)      Plan the exercise to fit your dog’s capabilities. Paris Hilton-sized pets that live in handbags aren’t going to be able to run a long distance, while long-legged dogs like labs or retrievers are built for that activity. The Dog Breed Info Center has a complete list of ideal running dogs.

2)      Start slow. Younger, middle-aged or overweight dogs respond best to short walks at first, where you then build the distance up over time. The same is true for people. For my book, I’ve interviewed a woman who lost 200 pounds by taking the first step of walking to the end of her cul-de-sac  and then back.

3)      Pay attention to the weather. Keep yourself and your dog hydrated during hot days. Adjust your running surface as needed too.

Has your dog ever helped you exercise more? How about any other pets?

We all have pet peeves. Fruit salads that overuse mayonnaise and people who chronically pee on public restroom toilet seats top my list. For my buddy Brenda at the gym, nothing sets her off more than an inconsiderate soul leaving heaps of used towels around the locker room sinks or floors. It seems to get worse during this time of year, with countless droves descending upon our fitness club following their New Year’s resolutions. Chances are that their mommas didn’t raise them this way. So you have to wonder - does etiquette matter when it comes to working out?

You don’t have to be Miss Manners to know the answer is yes. That is, if you’d like to keep coming back. We’ve all glared at the guy who hogs four stations in the weight room during prime time, or made sure not to get off the elliptical machine quickly for the chick waiting nearby carrying on super loud cell phone conversations. Long-time exercisers should know these infractions and more. But if you’re new, you might not. After all, Time Magazine estimates that 60% of gym memberships will go unused as resolutions fade. So I’ve prepared a list of tips to help those with good intentions thrive at their new fitness club.

Rule #1 – Clean up after yourself. You know that sweat puddle on the floor underneath your stationary bike? It’s normal to create it during intense workouts. Just don’t leave it behind as a token of affection when you’re done. Mop it up with a towel or disinfectant wipes. The same applies for sweaty benches in the weight room and equipment in aerobics classes.

Rule #2 – Less is more. Lots of people bring hair dryers, styling products and flat irons to use in their locker room clean-up. But there’s no reason to go overboard when sink space is at a premium before work. In the past few months, I’ve seen one girl bring in her own radio despite the fact that a satellite music channel is piped already into the area, and another spread a week’s worth of clothes, makeup and products around a vanity area designed to accommodate four. If I’m blogging about it, you know others are noticing too.

Rule #3 – Respect boundaries. My boyfriend cracked me up with a story about a strange, fiftyish woman at his gym who wore a spandex leotard that resembled a corset. She would constantly interrupt others during their workouts to correct their form or offer advice for doing it better. Only problem is that she wasn’t a certified fitness trainer and her tips were all wrong. The day that she interrupted my guy to incorrectly “correct” his form on the rowing machine, he had no problem revealing his status as a member of a crew team. Needless to say, she never bothered him again.

Rule #4 – Do Onto Others. Treat people with kindness and respect and typically, that’s what you’ll get in return. Haggling with a fitness fanatic for the last spot in Yoga class isn’t very Zen. Rudely cut another person off to get the last spin bike in class, and you can be sure no one else will save you a bike next time.

Do you think that etiquette matters at the gym? Any other rules or advice to add to new exercisers?