Help Abounds to Lose the Extra Holiday Pounds

It hits you just about the time you've polished off the last Christmas cookie, licked the dip dish and discovered you can't get out of your chair: It's time to cut some weight and get in shape.

Holiday vacations and over-indulging can add extra pounds of flab and fat. It's no wonder, then, that many people place "diet" and "exercise" high on their list of New Year's resolutions each year.

The good news is, the Lehigh Valley is loaded with expert advice and a variety of places to get help, from diet programs and fitness centers to parks and pools. Most recommend a combination of increased activity and decreased eating.

The bad news: you might still need a tug or push to get out of that chair.

"Coming in is half the battle," said Ashley Erie, manager of PlanetFitness in the Tilghman Square shopping center in South Whitehall Township. "And you need to ease your body into it," she said.

Erie suggested stretches and light weight lifting to start, for 20 minutes to 40 minutes two or three times a week.

Neighboring Curves owner Jane Bachman agrees that those just starting out or who have been away from regular exercise for a while should not overdo.

"Pace yourself because if you are injured, you'll be out for two weeks or more.

"Consistency is key," she said. "It pays off much more than overdoing it one time."

The advantage Curves offers for those who prefer it: circuit training for women only. Clients get on and off of hydraulic equipment set in a circle with sessions timed to music. "You go at your own pace and women have a ball," she said.

If dance routines are more your style, Zumba classes offer the latest craze at dozens of locations throughout the Valley. There are many reasons for the Latin dance steps' popularity, according to Kanga Mikolajczyk, fitness group manager at the Jewish Community Center in West Allentown, where classes run three times a week.

In addition to weight loss, Zumba's routines "make us feel better," she said, "give us extra energy, reduce stress and provide lots of fun."

Swimming is a great form of exercise for people of all ages and abilities, experts say, because the water can provide added resistance as well as buoyancy to reduce stress on joints.

Vanessa Rex, aquatic director at the Bethlehem YMCA, said folks can easily burn off some added pounds by doing laps in the pool or participating in classes. Water weights can add resistance without added pressure on painful areas. And at places such as the Y, the pool is open year round.

Weight Watchers, one of many commercial diet programs available locally, uses a point system to teach members how to eat more nutritious, lower-calorie foods but also encourages them to be more active by giving them a few points back for calories burned.

"Become more active. Eat lots of fruits and vegetables and watch your portions," says Carla Dimler, a Weight Watchers trainer for the Emmaus-based program for 35 years.

The advantage to signing up and attending meetings is the support of others struggling with the same love of food and excess weight issues, Dimler said, but many, who don't have time for meetings, succeed with the online program as well.

Over-indulgers don't need to join a gym or pay for a diet program to get in shape. Winter weather can make walking or jogging around the neighborhood a challenge, yet with the proper outer wear, folks can burn even more calories than on a summer day as the body's metabolism revs up to keep warm.

Marching with boots, building a snowman and sledding with the kids can make a fun activity aerobic.

Fitness Opportunities in the Nazareth Area:

Nazareth YMCA
33 S Main Street
Nazareth, PA 18064
610-759-3440

Nazareth Borough Pool
Broad Street Ext.
Nazareth, PA 18064
610-759-3522

Curves
822 Nazareth Pike, Suite F
Nazareth, PA 18064
484-293-0090

Snap Fitness
822 Nazareth Pike
Nazareth, PA 18064
610-759-5775

Schoeneck Moravian Church
316 N Broad Street Ext.
Nazareth, PA 18064
* Meets weekly on Wednesdays
610-759-0376

606 Selvaggio Drive
Nazareth, PA 18064
610-746-3600

Nazareth Karate Academy
220 E Lawn Road
Nazareth, PA 18064
610-759-4221

* For additional fitness opportunities, visit the Parks & Gardens and Sports & Fitness sections of the Nazareth Patch directory.