By LISA M. HOFFMANN
IRON MOUNTAIN - Losing weight, getting in shape physically and quitting smoking top the list of New Year's Resolutions - and 2013 is no exception.
Lisa M. Hoffmann/The Daily News Photo
Kelly Bianco, personal trainer and owner of Bianco’s Fitness Center in Kingsford, coaches Bob Brynick of Kingsford while he walks on a treadmill. Losing weight and exercising more top the list for New Year’s resolutions.
Kelly Bianco, owner/personal trainer of Bianco's Fitness Center in Kingsford said losing weight in a healthy manner requires a commitment to both diet and exercise.
"You must make exercise part of your daily routine. Dietary changes are difficult so start small," Kelly Bianco said. "For example, stop eating when you are full; eat less but more often to stimulate your metabolism and cut out the junk food."
Bianco added the idea a person should have in their head when trying to losing weight is to eat balanced meals and make an effort each day to burn a few more calories than are being consumed.
Dan Bianco, owner/physical therapist of Bianco's Fitness Center, said a diet change should be incorporated when a person is looking to lose weight.
"A diet change can involve simply eating less calories, eating more often or making significant changes in your food choices," he said.
Some of those changes should include more fruits and vegetables, whole grains, and lean meats.
For maximum fitness results, the Bianco's advise that strength training be performed at least three times per week incorporating upper body, lower body and core strengthening.
Dan Bianco added that a person must perform cardiovascular training three to five times per week. The group exercise classes offered in most gyms are a great way to improve both strength and stamina, he said.
"The best time of day to workout is when you feel the best, the most energized and mentally ready to challenge yourself," Kelly Bianco said.
Results may take six to eight weeks.
"You can certainly start feeling much better within a couple of weeks simply by exercising and eating a healthier diet," she said.
Help is also available to quit smoking, and drinking.
Maureen Busalacchi, executive director, of SmokeFree Wisconsin, said very few people are successful if they quit smoking cold turkey.
"It's best to plan it out and call the quit line, 1-800-QUIT-NOW. They will help out plan out a quit day," she said.
Busalacchi added there is some opportunity for those looking to quit to get a nicotine replacement pack by talking with their health care physician.
"Smoking is a powerful addiction. Often it takes more than one try," Busalacchi said. "If someone is close to you, set similar goals. It's good to have that support."
There are numerous benefits of quitting smoking.
"As soon as you stop smoking, you body is busy preparing itself. The immediate benefit is working your body back to full health," Busalacchi said. "Sometimes damage is done that can't be prepared. But even if you have been smoking a long time, it's still a good time to give your body a chance to heal and recover."
Immediate benefits to not smoking or being around second-hand smoke is no more red, itchy eyes, runny nose or scratchy throat.
Busalacchi added those who wish to quit should keep trying and obtain services to make it easier.
"It's hard to go from being a smoker to a non-smoker," she said. "Have people support you, especially if you struggled in the past."
Busalacchi added that not smoking clearly leads to better health and a higher quality of life.
"Once someone quits for a significant period of time, they often don't go back, and it's a benefit to everyone around them as well, such as co-workers, friends and family," she said.
The first three months of the year are usually referred to as the "quitting season." This is true whether it's for losing weight or quitting smoking or any other bad habit.
People are taking steps to prepare themselves and changing their daily patterns or habits. Remember, change takes time.
Other top new year's resolutions are saving money and/or managing debt, enjoying life more, improving work habits and/or career situation, traveling more, improving family relationships, volunteering or helping others, furthering education, being more positive, and getting more organized.
Lisa M. Hoffmann's e-mail address is email@example.com.