We all seem to have new year's resolutions that involve improving our health and fitness as some stage in our lives. The secret is how to make it happen.

So you're back at work and you've re-established that you're going to the gym three times a week this year, you're going to lose those last 5kg if it kills you and you're going to do that half marathon you always wanted to do. Its easy to make these plans over the New Year break, but sticking to them is another story.

Here's 5 tips to help you focus on the prize:

1 Have SMART goals
Make sure you set clear goals that are Specific, Measurable, Achieveable, Relevant and Timely. Once you know where you're headed it's so much easier to get there.

2 Make a plan
Break up your major goal into more manageable pieces, make a timeline, figure out what you need to do to get there and incorporate it into your week. No excuses.

3 Consider if your goal is intrinsic
If your goal is internally motivated (you want to feel better, more confident, be able to keep up with the kids etc) you'll be more likely to stick to it as opposed extrinsically motivated goals (to look good for my husband/wife or at the resort/reunion/wedding etc).

4 Make it fun
You don't have to be in the gym to exercise - your fitness goals will be easier to achieve if you're doing activities you enjoy, so if that's not the gym, that's OK. Go running, rollerblading, swimming, surfing, join a sports team, take up zumba...the options are endless.

5 Have support
Take a friend or family member along for the ride, you will keep each other honest and accountable, be healthier together and provide support to each other when motivation is waning.

Keep these guidelines in mind, implement them and your fitness dreams will be a reality.

About the author

Rae Ng is a REPS registered Personal Trainer and has been working with people one on one and in small groups since 2003. Rae specialises in helping people to rehabilitate from injury, manage stress and weight loss.