It happens every year in January -- that "Auld Lang Syne" promise that this is the year you will go to the gym five times a week, eat more salads, forgo sweets of all kinds, and drop those pesky pounds you've been vowing to be rid of for years.

But then it happens. The second week of the month rolls around and you decide since you've already blown at least one of the above resolutions, you might as well give up.

This year however, with some advice from the professionals at the Naval Support Facility (NSF) Dahlgren Fitness Center you can have your own team of professionals to help guide you and keep you on track.

NSF Dahlgren Fitness Director Rachel Kaufmann is happy that many of us view the New Year as a time to begin a fitness regime, but feels like there's really no better time than the present to get moving.

"I wish people wouldn't wait for January - if it's March and you don't feel like you're where you want to be then just get started," Kaufmann said. "A lot of people define working out as coming in and working out on the treadmill or lifting, but really just being active in general is a good thing."

You've Got to Move it, Move it

Kaufmann emphasizes that it is movement that matters, not specific activities.

"You have to use your body - use it or lose it," she said. "There are so many options here at the fitness center. We have the basketball courts, the racquetball courts, the group exercise classes and space for you to do your own thing. We've got a guy that comes in a couple times a week to dance and he does his thing and the key is he's moving his body. People get hung up on the notion of what exercise is."

Don't let factors such as bad weather keep you from activity either. The fitness center offers a warm dry place to move your body. Simply walking laps around the gym or playing basketball with friends is a fitness accomplishment. NSF Dahlgren Fitness Center has age 35-plus open basketball sessions on Wednesdays and Fridays, so if you enjoy shooting hoops that counts toward your fitness goal.

Group activities are also a good place to start if you are just beginning on your fitness journey.

"Taking a group class is a great place to start for many reasons," Kaufmann said. "You have a guided workout with minimal cost, where the instructor is there to guide and motivate you. Other participants are there for the same reasons and doing the same thing you are so you don't feel like you are in the spotlight."

For active duty, retired and dependents, group classes are free. For Department of Defense (DoD) civilians and contractors classes are a very reasonable $4 for a single class and $15 for unlimited monthly classes. There are also 8- and 20-class punch cards available.

With a variety of classes ranging from toning and sculpting, yoga, Zumba, and Spinning as well as the new TRX class. Along with fitness classes held in the aquatics center there are choices for everyone at every fitness level.

TRX uses a suspension training apparatus and your own body weight to create a powerful workout, the intensity of which you can control just by changing body angle. TRX suspension gear is also available outside of the group exercise room for use on your own.

If the aquatics offerings are more your style you don't have much longer to wait. The pool is projected to be reopened Jan. 25 following a "facelift" with a resurfacing of new tiles and some upgrades to the heating system. The revamped facility will provide an ideal low-impact workout zone for all fitness levels.

No matter what your activity choice is, the American College of Sports Medicine recommends 30 minutes a day at least five days a week of moderate intensity exercise such as walking, or three days per week of high-intensity, 20 minute workouts as a minimum.

Fitness and Technology

There are many fitness apps and technology to keep you on track and motivated, said Kaufmann. They could benefit anyone seeking a healthier life style.

"[Fitness-tracking devices are] an excellent tool to track your fitness level such as whether you are reaching the minimum 10,000 steps [per day] recommended by the surgeon general to increase physical activity."

To make the most of the devices there are various apps that help you best use the information that the devices track as well as allowing you to keep track of your workouts and your caloric goals.

Kaufmann said apps help you remain accountable to your commitment to better health through more healthful eating or a commitment to exercising more.

Accountability in Action

Finding a workout partner for accountability is an excellent way to stay motivated and on the path to good health. Kaufmann believes that apps can help in accountability.

"Whether you're wagering with your friends for bragging rights or money or just using the apps as a sounding board, there are definitely ways to find accountability out there," Kaufmann said.

If you don't have a workout buddy, group classes are a great way to find a partner with the same fitness goals and abilities as you to keep you motivated.

NOFFS

One course offering at both fitness centers is the Navy Operations Fitness and Fueling Systems or NOFFS. The New Year has NSF Dahlgren offering two class times on Wednesdays and Fridays that are open to anyone who is interested in learning about better health. The class includes both top-notch physical-fitness training and nutrition information.

A special NOFFS class strictly for active-duty members and dependents is scheduled Jan. 22 with components in cardio, weight training, and the Navy's approved nutritional program.

Slow and Steady but Don't Quit

Statistically speaking, individuals who make gradual lifestyle changes such as increased physical activity, dietary changes and overall positive lifestyle adjustments are able to retain their weight loss and fitness goals and the NSASP fitness centers have everything you need to begin a lifelong journey of good health. The first step however, is making the commitment to show up.

"It isn't easy," Kaufmann admits. "You just have to remember to be patient with yourself, show up and you will achieve your goals."

So before you give up on your "New Year New You" resolution, head down to NSF Dahlgren's new fitness center and shoot some hoops, enjoy a yoga class, take a walk on one of the treadmills or any of the other activities available to you. Take it one meal at a time, one workout at a time and remember that any day is a good day to resolve to be your healthiest!

For more news from Naval District Washington, visit www.navy.mil/.