Periscope

Issue date: 9/11/09 Section: Sports

Start with five extra grams per day per week, which you can do with half a bowl of Kashi or All-Bran cereal. Gradually add more.

D - Ditch a soda a day. Says Ginger: "If you do that and change nothing else, you'll lose 15 pounds a year."

Then she might ask clients, "Could you eat a small piece of fruit instead of drinking juice?" That makes for less sugar, more fiber.

"They start feeling better and think, 'Well, I can cut this, change that.'"

E - Eat well; perfectly isn't necessary. "I want to know what clients like and what they eat right now," Regina says. "If I make recommendations on what they hate, it won't work.

"If they say a hamburger, I'll say make sure it's grilled, that you use a whole-wheat bun and don't put all the greasy stuff on. Have a baked potato, a small one, instead of french fries."

R - Remember who you're doing this for. Not the person who gave you the gift certificate, or the one who groans whenever you eat penuche. Only if you're doing it for yourself will you stick with it. Make it a habit; it'll take about 30 days to do so.

A - Add the good stuff a little at a time. Start with a 10-minute walk around the block or on the treadmill.

"When you do it in moderation, it's not as painful, because you become acclimated to it," Regina says. "Instead, it becomes, 'I'm not so sore this week; my stamina's better. I have more energy and feel better when I exercise. More positive things are happening; I'm looking forward to it.'"

T - Take the time. You didn't get out of shape overnight; you won't get into shape overnight.

"I'd rather somebody lose more slowly and make permanent changes than lose radically and have it not be permanent," Ginger says.

Adds Regina: "Slowly build up." After a month of going to the gym twice or three times a week, she might ask a client, "Can you give me one more day?"

I - Incentives help. It's OK, Regina says, to tell yourself, "Well, I had a good diet week so I'll reward myself with cheesecake."

The catch? A small piece, eaten slowly and savored.

O - Overcome the odds. Truth to tell, throughout the years, only about 20 percent of the population has been in shape, Regina says. Success stories aren't the norm.

Well, so what, right? You can do it. Bit by bit. If you hop off the wagon today, walk briskly alongside it and hop back on tomorrow.

N - Nice and slow, livable and attainable. That's Ginger's mantra. We're betting you can make it yours as well.

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