With 2016 winding down, the new year holds promise for those looking to make a change in their lives.

Komoss Creamer, Jump Start Health and Fitness, is looking forward to helping her clients reach their fitness and nutrition goals in 2017.

Anyone who attended a class in December was entered in a drawing to receive a gift package including 10 free fitness classes, four personal training sessions and two weeks of healthy meals prepared by Creamer. The drawing will take place at the end of the day Friday, so there is still time to attend a class and be entered in the drawing.

Individual classes are $10 or a 10 punch pass can be purchased for $70.

Creamer opened the gym and fitness studio at 1301 Main St. in Hays in 2015. The studio offers a variety of popular fitness classes such as Spinning, HIIT, Strength and Tone, Hot Kettlebells, Warm Barre and Hot Yoga. The classes are taught by five fitness instructors — Creamer, Michelle Funk, Tiffany Burkhart, Cassandra Prediger and Jenalee Mahoney.

There are nine clients that also take advantage of Creamer’s healthy, organic meals that she prepares and delivers.

Creamer is excited to start a new Fitness and Nutrition Challenge in January.

“I did a challenge between Thanksgiving and Christmas and it went really well,” Creamer said. “We had a lot of great results.”

Twenty-eight people were active in the group, which is facilitated through Facebook. Some of those same clients are continuing on in the 30-day challenge that starts Jan. 9.

Creamer will cap the group at 30 members and has 16 enrolled so far.

The FAN challenge consists of guidelines that Creamer asks clients to commit to at least 90 percent of the time during the 30 days.

“They get 10 percent time where I want them to go enjoy themselves and not feel like they are isolated,” Creamer said. “It should be a lifestyle that they are learning.”

Participants will shop with the grocery list Creamer provides, utilize meal prepping, learn about portion sizes and the importance of food combining, have access to daily, 10 minute workout videos prepared by Creamer and educate themselves about optimizing the metabolism. Creamer also can recommend supplements to maximize results.

According to Creamer, if one attends a fitness class, that would take the place of the workout video for the day.

“I tell them just to be positive and active in our group,” Creamer said.

Membership for the 30-day challenge is $50.

According to Creamer, her biggest advice for those wanting to start a new fitness and nutrition program in the new year would be to have realistic expectations.

“Take it slow and be patient with yourself,” Creamer said. “Don’t come in and think ‘I want to lose 20 pounds in a month,’ because more than likely that isn’t a plan you can commit to long term. Buddy up and continue to realize your personal growth every day.”

Creamer encourages the public to follow the Jump Start Health and Fitness Facebook page to see tips and live videos from the trainers. For details on pricing and to view a class schedule, visit www.jumpstarthealthandfitness.com. Contact Creamer at (785) 259-1310 for additional information.