Everyone loves the new year. It's a fresh start to accomplish a whole new set of goals. Often, at the top of the list is exercise and a healthier diet. You have great intentions, feel motivated and keep it up for a few weeks. But, then something comes up. Then something else comes up, and before you know it, you've slipped right back into your old habits. Creating new, healthy habits requires change and planning. It also requires a commitment.

It can be done, but don't expect it to be a snap.

Write It Down

Before you even try to start a new habit, you should write it down, and get specific. A lot of people want to exercise, but why? Why are you wanting to exercise regularly? Weight loss, improved strength, better cardiovascular fitness, run a 5k, improved flexibility are all examples of specific fitness goals. Drink more water, choose lean proteins, increase fresh fruits and vegetables might be ways you want to improve your diet. Write everything down, whether it's three things or 300. With this list, you can start creating those healthy habits in small, attainable objectives that are measurable. Keep that notebook or file handy — you'll want to keep track of how it's going.

Commit for 30 Days

It used to be that everyone said it takes 21 days to form a new habit. Well, it may actually take you longer. Or maybe less time. Each person is individual, so plan on committing to your new goals for at least 30 days. If you can consciously do a task consistently for 30 days, often you can then carry it on indefinitely. It has become a habit.

Start Small

Keep it simple, and start small for the first 30 days. For example, say you want to drink a minimum of 64 ounces of water each day, but currently only drink about 20 ounces a day. It's tempting to try and go gung-ho and drink 64 ounces every day. But, you'll never leave the bathroom. Your body is not used to it, and the water goes right through you. Instead, try to increase your water intake slowly so that by the end of the month you've built up to 64 ounces. Then the next month you'll focus on drinking that every day.

For exercise, also keep it simple. Maybe your goal is to workout every day, but are currently only doing one or two days per week ... and not consistently. If you start going every day, you're going to be so sore and will probably fall off that wagon quick. Instead, start with two to three non-consecutive days each week over the next month. Pick your days in advance, and book your gym or workout time like an appointment in your calendar. Don't skip it, or change it. If you have a last minute conflict, reschedule the workout, don't just skip it. By the end of 30 days, you have successfully worked out two to three times per week. For the next month, try to add another day or two. Soon, it will be easy to workout daily, and you won't even consider skipping it.

Adjust as Needed

Life happens, and you may need to adjust your goals and habits to meet those demands. Okay, but get right back on the wagon the next meal, workout or the next day. Having cake for your birthday doesn't mean the whole week or month goes out the window. Enjoy it, and move back to your new, healthier habits. Get your workout in, drink your water, eat those fruits and veggies, and savor that piece of birthday cake. People often use one "slip", or a special event to derail their progress. That's life! Don't deprive yourself so you feel as if you're being punished. You are trying to create a healthy, sustainable lifestyle.

Write those goals, make them measurable, commit to 30 days and keep going!

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