• Lose a pound of fat per week for the next 12 weeks.
• Go to the gym three times a week.
• Walk two miles every evening after dinner.

Use your notebook to reexamine your goals and evaluate your progress. Adjust your goals as needed for the following 2-3 months.

The BodyTrend's Fitness & Nutrition Journal is perfect for this.

Variety is the spice of life

Your body will easily adapt to any program over time. Cross-train by alternating your workout program. This will accelerate your progress, and keep your mind stimulated as well. Make subtle changes to your workout every 3 - 4 weeks.

For example:

You might consider changing cardio equipment instead of always using the same piece every workout. 15 minutes on the treadmill immediately followed by 15 minutes on the elliptical trainer.

Learn a new sport. How about tennis or golf?

Take a new class, like kick boxing or Tai Chi.

Take up a new recreational activity like snow shoeing or swimming.

Buy some new fitness videos for home workouts when the weather is bad or you just don't feel like going to the gym.

Build some muscle by adding strength training to your routine.

Try walking or jogging a few times a week

Do something - everyday!

Your workouts take time and we know that a structured routine isn't always possible. On days when getting to the gym is impossible; take a brisk 15 minute walk on your lunch hour or at the end of the day when you get out of work. This may be all your schedule permits - but it is better than nothing!

Water, the elixir of life

Bring your water along - take it to work, take it to the gym, take it shopping. Drink before, during and after a workout. Water is essential for your body to function optimally. Water is great for reducing appetite, improving gastro-intestinal emptying time and it makes your skin look awesome! Aim for a gallon per day.

Recruit help

Find someone to share your experiences. Workout with a friend or family member with similar goals. A training partner can make a huge difference in your commitment level.

The reward system

Reward yourself for a job well done -- but not with Godiva chocolates! When you are doing well, buy some new sexy shoes, treat yourself to a movie, get a manicure or a massage. Find things besides food, which make you feel self-indulgent without blowing all your hard work.

Most important...don't give up

If you miss one day, don't punishing yourself. Never give up. Remember, this is a lifestyle. Your new commitment to health and fitness will take time, and because you are human you will have set backs. Don't throw in the towel a few weeks into it, like so many do, but make a fresh start the following day.