For those who have getting into shape and losing weight at the top of the 2011 resolution list, Robert Johnson of Robert’s Body Shop and Family Fitness in Andalusia said those are goals that can be accomplished.

“I hope you and everyone out there wakes up on Jan. 1 with the intention,” Johnson said. “On average, only 20 percent of people actually stick to their New Year’s resolutions. The biggest failure? Fitness resolutions.”

Johnson said to be successful with a fitness resolution, one must do only one thing.

“You need to make lasting changes that work for you throughout the year,” he said. “Exercise keeps you healthy and makes you look and feel better. Why not make this year the time to get in shape?”

First, Johnson recommends setting realistic goals.

“Make them attainable,” he said. “If you think one week is enough time to lose 10 pounds or get those nicely toned arms, that’s not realistic. With 11 years as a fitness professional, the number one question is, ‘How long will it take to get results?’

“The answer is there is no instant fix,” he said. “Just work hard every workout and before you know it, you’re in the best shape ever.”

Second, Johnson said forget the diet.

“Diets don’t work,” he said. “Diets are temporary fixes to your eating problems. When you finish the diet, you still have the eating problem. Get onboard with a lifestyle that will keep you healthy for life.”

Third, schedule your exercise, he said.

“So many people say, ‘I don’t have the time to exercise,’” he said. “There are 24-hours in a day, and most people spend more time taking years away (by not exercising and eating healthy) than they spend trying to add years on.”

Johnson also said it’s important to eat and cook at home.

“Eating out is expensive and restaurant meals have significantly more calories than something healthy you can cook for yourself at home. Restaurants are in the business because of their great tasting food, which is filled with lots of added sugar, too much sodium and loads of calories.”

Fourth, follow a well-rounded fitness plan.

“Do your research before starting any fitness program,” he said. “If you’ve never run and suddenly decide to starting running six miles a day, that’s not smart. A smart plan is to include stretching, walking and jogging until you work up to running.”

And lastly, Johnson suggested to get support from family and friends, and most importantly, to be patient.

“It took you a long time to get into your current shape,” he said. “It will take some time to fix it.”