When it comes to fitness, the big question, for most people, is not about what needs changing, but how to devise an exercise plan that actually works.

"In January, everybody wants to make changes," says life coach Denise Lewis, who specializes in health and wellness issues. As the proprietor of New You Coaching, she works with clients via telephone and in person throughout the Hudson Valley, and readily admits that January is the best time for her business. "People come to me because of the accountability factor—they want someone to report to, who will encourage them—and for my expertise too, in creating goals they can stick with."

"At the beginning of the year people are so enthusiastic that they often get going on a program and come in five times a week," says Mary Cobb, a fitness trainer at All Sport Health and Fitness Center in Highland. "Then I tell them, not every day. You need to rest to allow your muscles to recover to their fullest capacity. Slow down. See how exercise fits into your lifestyle. If you can do an extra day, great, but twice a week all year is more important. If you start out going five times, it's unlikely you'll continue. Remember: health is a year-long and a life-long commitment."

Ultimately, overdoing any fitness plan usually means not doing it. Unfortunately, says Lewis, the tendency is to decide to lose 50 pounds in three months, not see enough progress two weeks later, and then decide it's too hard to achieve. "That's because neuro-linguistic programming takes 21 days to develop a habit," she explains. "Every time you deviate from the plan, you must start all over again, whether it's getting to the gym or stopping eating junk food. As a coach, I tell people if they're making any kind of change, plan on three to six months to implement the plan."

The trick, says Lewis, is not to set goals that quickly become so daunting you give up. If you're really overweight, don't start running; and if you haven't run for 10 years, don't suddenly decide to prepare for a marathon a few months away. "First, come up with what you want; formulate a vision. Don't decide, 'I want to lose 10 pounds.' Instead, visualize yourself having lost 10 pounds. How will you feel? You might say, 'I want to lose 10 pounds so I can feel comfortable in my clothes.' Maybe it will make you be more confident, have more energy, or walk up the stairs without getting winded. A vision gives you a higher purpose, which helps you stick with the plan."

Once you've created a vision, says Lewis, break it down into goals that are SMART, an acronym for "specific, measurable, action-oriented, realistic, and time-bound." She explains: "If your doctor says you have to lose 50 pounds, then you need a realistic plan because almost a pound a week is a lot to lose. But if you break that into smaller SMART goals—say, 12 pounds every three months—that's more realistic."

To keep your resolve, you must be "reasonable," says Christine Becker, proprietor of The Moving Body exercise studio in Woodstock. "Reasonable is not working out for two hours a day every day, as optimal as that might seem," she says. "What's reasonable? I would say for almost everyone a goal of three times a week, a half-hour to an hour is a good level. More important is to make a commitment to stick with it for a minimum of six weeks. It takes that long to begin to reap the physiological benefits of exercise. That's when we start to see and feel changes in mood, stamina, muscle size, and aerobic ability."

Whatever fitness plan you're considering, says Becker, "Think it through." One person's workout is, after all, another person's exercise in futility. While some people "love a gritty gym," others "do better in an elegant atmosphere providing whirlpools and steam baths," she says. "Some of us are anxious and uncomfortable about the idea of 'working out' and may do better with a private trainer or, paradoxically, in a large class. Think about what kind of commitment you are most comfortable with. Some people like to have an array of classes to drop in on, some do better committing to a standing appointment, a private lesson. Meet the owners, trainers, or teachers of the facilities you are considering. You should feel comfortable with and respected by them."

And don't give up if, no matter how much you want to get into shape, the idea of working out just doesn't appeal to you. "If someone really hates the idea of working out but feels they should, or has been told they should, I encourage people to 'think outside the gym,'" says Becker. "Think of all the things that you like most, that give you pleasure and that you look forward to, then try to find an activity (or two or three) that provides as many of them as possible. Consider signing up for something with a good friend that you don't get to spend enough time with—it's a great way to socialize. Like music? Try dancing. Love animals? Sign up for some horseback riding lessons. Learn dressage. How about figure skating lessons? Do you have an eager, curious intellect? Try a martial art, Pilates, or yoga. If competition fires you, look into racquetball, basketball, indoor tennis."

"Consistency is the key," says Cobb of All Sport, so ensure it by treating your fitness sessions like any other appointment. "Fitness shouldn't be 'Oh, I'm gonna do it when I feel like it,' because who the heck ever does? Think, 'This is what I have to do so I have the strength to do the other things I want to do with my life.' It's as important as any doctor or dental appointment."

In order for your plan to be successful, suggests Becker, pace yourself carefully. "If you have never been athletic in your life, and you are an adult, you need to go a bit slower than someone who is 'deconditioned' but was an athlete in high school. If you are unsure, get a reputable teacher or trainer to help you." Make a six-week commitment, then reassess. If you haven't met your first monthly goal, then reassess, says Lewis. "Every plan needs tweaking, according to the individual. Sometimes that means adjusting times, or goals, or choosing another activity to mix it up. You should be getting healthy and having fun."

Tracking your progress is vital, whether it's weighing in, measuring yourself, or having regular cholesterol tests. "Following progress keeps you motivated," says Lewis. "That's where coaching comes into play. You need to feel obligated. I break the three-monthly goals into weekly 'homework.' I can ask at each week's session, 'How did you do with your homework?' That lets us review obstacles and devise strategies to deal with them. Plus, the nice part of accountability—whether it's a coach or your neighbor who's doing a walking plan with you—is camaraderie. Other people help you get through the hard parts and go forward."

And don't give up if your progress is minimal or uneven. "Things happen in people's lives—we can't avoid our routines being thrown off at times," says Cobb. "When people drop out for a few months and then they come back, we say, 'Welcome, we're glad to see you.' They'll usually feel really bad, but we'll remind them that they came back, and that's good. You can always restart a program." Remember, as Becker says, "Any activity, provided it is safe, is better than no activity. Have healthy fun!"