CRANBERRY TWP — Each Jan. 1 arrives with the opportunity to start life anew, making the changes that will improve our existence.

Getting in shape and stopping smoking are popular New Year's resolutions, and avenues exist to help achieve those goals.

Kathy Hensler, the healthy living director at the Rose E. Schneider Family YMCA, said she usually sees a 30 percent increase in membership at the beginning of the year.

She said she and her trainers do their best to keep new members motivated so they won't give up on their resolution to get fit.

“Motivation comes from within,” Hensler said, “(A resolution) gets you started, but healthy habits keep you going.”

She recommends new clients begin at the Y by participating in a wellness orientation, where new exercisers talk to a personal trainer and create a customized workout program. The wellness orientation is available to all YMCA members.

“The trainer goes over our programs so you won't be overwhelmed,” Hensler said.

She works with her clients to set short- and long-term goals, and completes a customized fitness assessment based on the client's muscle strength, endurance and flexibility.

Hensler said once a client's fitness is assessed, goals are set and progress is monitored based on the assessment.

Losing weight

Because weight loss is frequently a reason for joining the YMCA, Hensler said the YMCA offers the “Y Wait, Choose to Lose” program, which focuses on behavior modification, nutrition, smarter food choices, exercise and stress abatement.

“We believe here at the Y that there's something for everybody,” Hensler said. “Our programs are designed to make you feel better.”

She said getting fit provides the additional benefits of improved sleep, better muscle tone and increased general confidence.

One client of Hensler's was 58 years old and unable to participate in a group fitness class because of his weight.

Today, he works out five days per week and has lost 19 pounds after working with two wellness coaches.

“Every time he sees me, he gives me a hug,” Hensler said.

She said the man is sleeping better, is off his blood pressure medications and his sleep apnea is gone.

“To me, the only thing that stands between a person and what they want in life is the willingness to try and the faith to believe it's possible,” Hensler said.

Quitting smoking

Another popular New Year's resolution is to stop smoking.

Carla Conrad, executive director and director of tobacco and health programs at Breathe America, said her organization trains hospital personnel and health care providers on how to teach smoking cessation classes.

“The focus is on changing behaviors,” Conrad said.

She said the classes are given in eight sessions that start with talking about how the habit formed and facts about nicotine addiction.

“We talk about methods of quitting from the first day,” Conrad said.

The participants continue to smoke up until the fourth session, which gives the smokers time to get rid of triggers in the home and get information on what to expect once they quit.

“When they walk out of class four, they've made a decision that they're not going to smoke anymore,” Conrad said.

The next four classes focus on stress reduction, nutrition, exercise and maintaining a smoke-free life, said Conrad.

“It's a holistic approach instead of just saying 'Here are your options,'” Conrad said. “These are actual strategies that work.”

Regarding the decision to go cold turkey on Jan. 1 as a resolution, Conrad actually discourages it.

“People don't plan for triggers and issues they could encounter during this process,” she said.

Instead of a New Year's resolution, Conrad suggests that smokers pick a significant date — be it their child's birthday or the first of an upcoming month — to give themselves adequate time to plan for the quit day.

“People who wake up and say 'I'm not going to do this anymore' usually lapse,” she said.

For those who insist on becoming a nonsmoker on Jan. 1, Conrad said they should anticipate situations that will cause a craving, begin or continue an exercise program and build a support system of people who will encourage healthy decisions.

“You have to teach yourself different things to do than smoking,” Conrad said.

Those who are unsure where to start, Conrad said, should consult their doctor because the Affordable Care Act mandates that all insurances must offer smoking cessation coverage.

She said the doctor can also write prescriptions for nicotine replacement gums or patches that may be less expensive than the over-the-counter options.

Conrad said most smokers interested in quitting are in their 50s, 60s or 70s.

“It's never too late to quit,” she said.