Health resolutions come and go, but this time we're telling you to give them a good chance. Let’s be positive in 2013; whether it's weight loss, weight gain, eating healthy, exercising daily or simply sleeping more, we are here to help you keep your health resolutions.

Without sugar-coating the facts, we give you tips, ways and methods to have a healthy 2013. And yes, we include tips to achieve your health resolutions through pocket-friendly, effective ways. Here’s how to achieve your health resolutions in 2013:

Plan the attack

It's time to start thinking about you're fitness plans for 2013. After the first of the year I always sit down with each of my personal training clients and talk about what worked for them in 2012 and what did not. What I have learnt over 10 years of training is to capitalise on the success my clients have had in the past.

Think back

The mistake I made years ago was not to realise what had worked for each person I train. It's important to consider what's worked in the past and build on this. If someone had a good year, lost weight and reached a number of their health and fitness goals, I would really try to take them to the next level and many times it failed. It failed because we tried to go too far. We found a system that was working and we should have just tweaked it instead of totally revamping it.

Make a list

What I would like everyone to do for 2013 is sit down and make up a list of everything you did in the past year that improved your health and fitness. If you have to go back a few years, so be it. For example, if you lost some weight this year, how did you do it? Did you start eating oatmeal for breakfast and stopped having a muffin? What did you do in the gym that improved your fitness? Did you lift free weights or use machines? What makes you look and feel the best? Did any classes you took generate the results you wanted? Did you start juicing and your blood pressure and cholesterol went down?

Set realistic goals

Now that you have a list of what has worked for you, setting health fitness goals for 2013 can be easy. Just base them on the lifestyle changes that have worked for you in the past and tweak them a little further. Don't make the typical resolutions such as "I want to lose 20 kilos." Instead, be specific and base them on your proven success list. For example, "I lost five kilograms last year walking 30 minutes three days per week, so this year my goal is to walk 30 minutes, five days per week."

This process has worked well for my clients over the years, so give it a try. In addition, send me a list via the comments section of the health and fitness successes you had in 2012; I would love to read them.

Email me at ronald@mypersonaltrainer.co.za, call 0798867339 or visit my website by clicking here: