The key to a successful workout, according to Connie Heckman, is correct form.

Heckman has worked for over 20 years as a certified nutritionist and personal trainer throughout Carbon County, and now she brings her decades of experience to The Zoo Health Club in Lehighton."People have knee problems and don't know how to do squats or lift weights and get rotator cuff issues, I see it in the gym all the time," she said.The Blue Mountain Health Care sponsored New Seasons' 55-plus low-impact aerobics class has kept Heckman and her students busy getting into shape every Monday, Wednesday and Friday morning for an hour beginning at 10:30 a.m."We get close to 20 people most of the time," she said. "With people who are new to the class, we have to watch that their knee is over the ankle and the wrist is not above the shoulders."The low-impact class begins with deep breathing, a warm up from "the bottom up" followed by cardio, light weight training and finally a long stretch to keep those heated muscles limber."We do jacks, lunge's and a lot things to get the heart rate up," she said.Teaching a variety of age ranges, Heckman is ready with modifications for every move."For jacks, some people jump and some just put a heel out to the side," she said."They work to their ability. We have one woman behind her walker and we showed her how to do calf raises."According to Heckman, low-impact does not mean easy."Low-impact is not as hard on the joints because you don't leave the floor. High-impact involves jumping and using steps, that's the only difference."The class instructor got her start in the area at the former Body and Soul Gym on Seventh Street before working her way to Ladies Works, then Curves and finally Health Works in the Plaza before it morphed into The Zoo Health Club."Mary Lou McGeehan, (community education coordinator for New Season, Woman Wise of Blue Mountain Health) called me and asked if I'd teach a class for them," said Heckman.Three years later the mirrored-wall training room is packed with people of all fitness levels."Just because chronologically they may be older doesn't mean they are that way physically," she said of her students."One 85-year-old woman said it's the most gratifying thing she's done in her life. Some of the women in class are in better shape than the people hunched over in Giant."Heckman advises anyone trying to fulfill their New Year's get-in-shape resolution to try a low-impact class first."Group classes are very motivational because of the support system," she said.The personal trainer highlights the importance of a good stretch after the main workout is over."I noticed with seniors they don't learn how to stretch. So when they reach up they can't get into the cupboard or bend down and tie their shoes. People don't stay for the stretching a lot of times, they run off to get to the store."The key to good health, says Heckman, is combining good nutrition with exercise."When you work out it releases stress, but it's taxing on the body."The nutritionist advises a snack of apples and peanut butter pre-workout to fuel the body for peak performance."Stay hydrated," she says. "Drink lots of water and eat protein. Muscles need protein. They burn a lot of calories."To keep energy up, Heckman advises a mix of carbohydrates and protein."Lots of people don't get enough protein. Try a hard boiled egg, almonds or a chicken breast with salad."For any exercising novice, Heckman says it's good to just get moving."When I work with people they don't know where to start or what to do. So I tell them to come in and watch, make sure they feel comfortable and see how much fun it is," she said of her morning classes."Most importantly take it slow and don't get discouraged. It takes time to get in shape."For more information on Blue Mountain Health's New Seasons contact McGeehan at 610-377-7070 or

mmcgeehan@blmtn.org.For a complete list of classes available at The Zoo Health Club in Lehighton, visit zoogym.com/lehighton or call 570-818-4440.