Resuscitate Your Resolve

Gyrotonic/Gyrokinesis

At first glance the equipment at Marina Gyrotonic looked like medieval torture racks, with weird straps and pulleys attached to weights on a wooden frame, but after a few minutes on the expansion system apparatus, I knew I was going to like this research. In the spacious studio bathed in natural light and soothing colors, Clare Cleveland led me through a workout that was challenging yet low impact -- I felt like I was doing something really good for my body. Working in circular motions with synchronized breathing to stretch and strengthen muscles and open up range of motion of the joints, a gyrotonic workout feels like yoga with resistance -- the resistance of the weights allowing for a more thorough stretch.

The basis of the machine work is called gyrokinesis and was developed by Romanian ballet dancer Juliu Horvath, after he sustained an injury. Beginning with self-massage and focused breathing, gyrokinesis flows into a series of movements that work the entire body through all natural ranges of spinal motion -- forward, backward, side-bending, rotational, and circular. Unlike yoga, it doesn't involve body postures that are held for long periods of time. The focus instead is on a sequenced flow of movement and breath, making it feel more like a dance class than a traditional yoga class.

While gyrokinesis is done on the mat, individually or in groups, a gyrotonic workout uses machines and a trainer. The movements, typically done on the "combination pulley tower," are based on the principles of gymnastics, swimming, ballet, and yoga. Major muscle groups are worked both interdependently and in an integrative manner. The result is long, lean toned muscles, improved flexibility, alignment and coordination, and increased mobility of joints. Marina Gyrotonic offers a free gyrokinesis class on Saturday mornings. Class size is limited, so call ahead to secure a place. Clare Cleveland also teaches an alignment-oriented yoga class on Monday and Friday mornings. Marina Gyrotonic: 2266 Union (at Fillmore), 561-0768, www.marinagyrotonic.com.

Check out the Mind/Body/Spirit section of this guide for more alternatives to help keep your exercise resolution, including yoga and Pilates.

LOSING WEIGHT

This is another biggie. Whether it's losing those few pounds that crept on during the holidays or a more substantial amount, this is one of the most common resolutions people make -- and break. We consulted registered dietician Mikelle McCoin, president-elect of the Bay Area District of the California Dietetic Association and nutrition educator at the Gladstone Institute of Cardiovascular Disease at UCSF, to get the downlow on successful weight loss and nutrition.

What action do you recommend for someone who's serious about losing weight?

If someone wants to learn to make sustainable behavior changes, I recommend that he or she make an appointment with a registered dietitian or join a group support weight-loss program. To find a registered dietitian, log onto www.eatright.com and search for a dietitian in [your] zip code under "find a dietitian."

What can they expect from a consultation?

An RD will help you develop a food and exercise plan designed to achieve certain nutritional goals, like weight loss. This plan will be based on your activity level, nutritional needs, lifestyle, and food preferences. The dietitian will work with you to decide if you want to make changes to your diet, exercise, or both.

Are there any programs you recommend, like Jenny Craig or Weight Watchers?

I recommend any weight loss program that takes into account personal needs and lifestyle. A good plan should teach you how to make healthy food choices, use low-fat cooking techniques, and do smart grocery shopping. A plan that recommends that you only buy their food products will most likely not provide you with the tools to make changes that will last a lifetime.

It's confusing: Should we be counting calories or carbs, or looking at fat content?

Weight loss ultimately boils down to plain old calories. It can only be achieved when the calories you eat are less than the calories you burn. The reason why fat gets so much attention is because it has double the calories when compared with protein and carbohydrates. So if there are three diets, all equal in calories, but one was comprised of all fat and the other two were all protein or carbohydrates, you would lose the same amount of weight. A good tactic is to eat a low-fat diet and replace the fat with whole-grain carbohydrates, because by doing this you will automatically be saving calories! But just because a food is low in fat does not mean it is low in calories. Often fat is taken out of the food only to be replaced with lots of sugar. The result is a low-fat food that is high in calories.

Can you give us tips some tips for weight loss?

I recommend making small changes that you can stick to. Don't try to change everything all at once. Ask yourself what you can change without feeling deprived. Then make gradual changes. If you love ice cream and eat it daily, don't go cold turkey. Instead, have a small dish every other day. This saves about 600 calories in one week.