Along with about 15 other inspired people, Sharon Fukuyama started her new 2010 fitness routine with a CrossFit class at Lululemon Athletica in Ala Moana Center last week.

“;I've been trying to find time to exercise, and I've always made some sort of excuse,”; said Fukuyama, 27, who is earning her doctorate in education at the University of Hawaii. “;And this is early in the morning, and it's free.”;

Led by coach Kimo Kockelman, CrossFit (http://www.crossfit.com) is a strength and conditioning system based on varied, functional movements executed in rapid repetition. Usually, the entire workout is completed in 20 minutes or less.

“;We're all about the whole body; the more joints we can incorporate, the better,”; said Kockelman, who runs Hardass Fitness (http://www.hardassfitness.com). “;The difference with CrossFit is the intensity dial gets turned up. It forces everyone into that (competition) mentality. This is the workout. How fast can I do it?”;

Kockelman advocates starting out moderately and increasing the intensity as your fitness improves. The “;Drop 10”; motto has nothing to do with losing weight; rather, it refers to dropping 10 repetitions from each set in every subsequent round. The workout differs every day. Last week it included five rounds (with 10 fewer repetitions of each exercise in the second through fifth rounds) of 50 squats, 40 lunges, 30 sit-ups, 20 push-ups and 10 burpees (an agonizing combination of a squat, plank, push-up and jump-up). Perfect form is imperative. The best part? “;You can do this workout anywhere,”; said Kockelman.

Vivian Murray attended the free class at Lululemon because she's always looking for ways to maintain her fitness as she gets older. The 62-year-old runner, who just retired from her position as the supervisor of the pre-school program at Kamehameha Schools, prefers cross-training, which she finds “;less boring.”; Her husband, David Murray, joined her in the class because “;it's not yoga,”; he said. It also fit in with his goal to lose 10 pounds this year.

Another attendee, Eric Anderson, 44, started doing the workout of the day from the http://www.crossfit.com Web site and incorporates the intense training into his beach volleyball regimen.

The efficiency and simplicity of the CrossFit workout makes it an excellent addition to anyone's New Year's resolutions, especially because a gym, fancy equipment and a lot of free time aren't necessary. Unfortunately, most people lose sight of basic goals and start the year out too ambitiously, according to fitness consultant Glynis Ramirez (grfitnesspro.com).

“;People want to do it all today,”; said Ramirez, who is also a personal trainer at the Honolulu Club. But whether your goal for the new year is to drop a few pounds, attempt your first triathlon, or simply become more active as you age, altering your lifestyle should be the focus.

Adhering to a few key guidelines will yield the best results:

» The most important elements involve consistency and frequency. If you work out five times one week and do nothing the next, results will remain elusive. Kockelman insists that three workouts every week should be the minimum.

» Make a reasonable plan for each week, based on your work schedule and parenting responsibilities. Don't get frustrated that you can't find large blocks of time. And don't insist you will go to the gym five times per week when you know it's impossible. Be realistic, and don't dismiss small efforts. Even 15 or 20 minutes of abdominals and core work is helpful in the long run. “;If you just start somewhere, you can build a base,”; said Ramirez. Skipping the entire workout just because you can't exercise for 60 or 90 minutes is counterproductive.

» Include activities you enjoy in your routine, such as playing soccer with your kids, walking the dog or surfing. There will be certain aspects of your exercise regimen you don't like, but most of it should be fun.

» Find and book training partners. Make exercise an appointment that is as important as any other meeting in your life. Friends who exercise with you can offer support and help hold you accountable.

» With eating habits, top coaches and trainers recommend balanced nutrition over one particular program, such as the Zone Diet. Ramirez advocates tackling one problem at a time. For instance, if you struggle with an afternoon lull at work that weakens your resolve and sends you to fatty foods loaded with sugar, don't try to starve your way through that urge. Instead, plan your daily food intake accordingly. Snack on an apple with peanut butter or a protein bar during that time. This will help you avoid the malasadas and prevent you from overindulging at dinner time.

“;You want to make sure that you're not getting so hungry that you're sabotaging yourself later,”; said Ramirez, who stressed moderation over “;the all or nothing mentality.”; In other words, cutting out sugar completely is too extreme to maintain long-term and most likely will encourage a binge reaction at some point. Instead, examine your worst habits and adjust those, one at a time.

Ramirez also suggested visiting http://www.fitday.com, a free Web site that offers a food journal section. Entering your daily diet into the journal allows you to see where you may lack balance. “;It gives you an idea of what you're doing,”; she said.

» Keep it simple. Stick to the basics, and the results will follow. Find a routine that works for you and engages your interest. “;People are always asking for that magical diet and that magical formula, but it can be as easy as finding what you like to do,”; said Ramirez.

Indeed, people typically look for complicated programs that sound fantastic in January and become laborious and nearly impossible to maintain by April.

“;It's about the lifestyle, it's not about being at the gym,”; added Ramirez, who now works with more clients in their 70s and 80s than ever before. She noted that many disabilities in advanced years are caused by weak quadriceps (in the front of the thighs), a problem solved with activity.

“;If you don't use it, you lose it, and that's so true. It's about being physically active and moving your body,”; Ramirez said.