Get Fit: Rev It Up in 2012 with the Best of 2011

Throughout this past year, Patch’s Get Fit column has covered a lot of ground, bringing you a wide range of advice from the pros. We’ve discussed proper workout techniques, how to stay safe in your workouts, alternative ways to exercise, fun things you can do to stay in shape, plus some local nutritionists weighed in on eating right.

As we move into a brand new year, it’s the perfect time for you to reevaluate your fitness goals and eating habits, and come up with a plan that works for you and your family. There’s no better time than now to make it happen, so let’s get started. This time around, we’ll revisit past articles, and review some of the best, most solid, advice and ideas that may help you to kick start your program for 2012.

Start Out Safely

The last thing you want to do is hurt yourself as soon as you try to start a new program.

Bill Shatraw, DPT, CSCS is the Clinical Manager at in Media. Shatraw’s given us great advice this year on how to prevent injury, whether running, or doing other workouts.

"Increase your program in smaller intervals and by not putting too much strain on your body too quickly," he says. "Every person is criterion-based depending on their fitness level. If you’re well-trained, then it’s time to ramp up. If you feel like you’ve pulled a muscle, then stop."

To read more on Shatraw’s advice, go to the article,

Wear the Right Footwear

The right footwear for your body type, running or walking style, and which type of activities you plan to do, is a basic way to help prevent injury too.

"If you’re in the wrong shoe, you may not have enough support, and there is more room for injury. We see IT Band issues, shin splints, black toenails, and your body is just not in alignment," says Karen Gibble, manager of .

The BMRC staff is very knowledgeable, will study how you walk, examine your feet, and recommend which shoes are best for you. For more on the store and their products, see

Hop on a Bike

Maybe you got a shiny, new bike for Christmas, or maybe you’re planning to in the coming months, and you know, spring will be here before we know it. Earlier this year, Patch checked out . Whether you need a bike, accessories, or a tune-up, it’s the place to go. They have bikes for kids to Olympic racing bikes, and everything in between.

Dennis Tate has been at Cycle Sport for two decades and welcomes bikers of all ages and levels.

"If a beginner comes in and tells me they want a bike to 'ride the neighborhood,' I’ll suggest a cruiser for the comfort, or a mountain bike for moderate riding on trails," says Tate.

Tate and the staff at Cycle Sport will custom fit your needs, and make sure you stay safe while riding. They also can suggest some decent local routes and clubs to ride with. For more, check out

For more on the Delaware Valley Bicycle Club, go to

Park It

The Bicycle Club meets all year round at for rides out to Chadds Ford, Kennett Square, Delaware and beyond.

"Some of our favorite things about the park is the cool air along the creek and the lack of traffic," says ride coordinator Mary Huis. "When the winter weather is uncooperative for cycling, we hike the trails and walk the paved loop around the park."

The park offers a multi-use, five-mile, trail for walking, running and biking. There are 12 miles of trails for hiking, and even an exercise court with equipment.

For more information on the park and all if offers for your outdoor workouts, see

Be Strong

Sometimes we become so wrapped up with the cardio and the weight loss, and think that’s enough.

Bob Bair, MS CSCS is the former director at . He says strength training is vital to any exercise program. He says it makes us faster, boosts our metabolism, and helps reduce bone loss.

"After age 30, we lose five percent of our muscle mass per decade. That has a major effect on carrying our musculoskeletal system, and on our power and strength capabilities. The loss of lean muscle can also mean putting on fat," says Bair.

To read more on the importance of resistance training, read

Balance Your Diet

No doubt we’ve all sampled more cookies, cakes, high-fat dips and chips, eggnog and other high-calorie filled drinks that we originally planned to. No reason to fret yet. This holiday season, many of Patch's Get Fit articles concentrated on burning holiday calories and preventing weight gain. There’s no reason this advice can’t be incorporated into the New Year, especially during times of higher temptation. A few good ones to check out are and

The overall advice we heard from the pros all year long is to keep moving, and watch those portions. Good luck with your program and Happy New Year!