This ageless New Year's resolution remains at the top of the list as we enter 2004. My purpose today is to help reduce the statistic that one in every four resolutions ever makes it to the spring season. It saddens me to see many people get through the hardest parts-acknowledging, committing and making the effort to get to the GYM. They already know that to maximize results they need to combine good nutrition, cardiovascular exercises and weight training, but they often end up discouraged and burnt out from getting little or no results, and sometimes, even worse, injuries. With so little ME time in our busy schedules, it is not hard to understand why people deduct gym time from their schedules if they do not see or feel any positive results.

Although a fitness plan is tailored on an individual level, below is some good advice that will keep your workouts short, effective, motivating and most importantly, will help you achieve your fitness goals.

i. Safety! This is my number one advice. Get educated and familiar with the machines and the exercises in your routine, make sure you a performing them right.

ii. Set up short and long term goals. The short term goals will keep you motivated and give you a sense of achievement, the long term goal is your ultimate goal. Make sure your goals are realistic and attainable. Unrealistic goals will cause frustration and discourage you from continuing training.

iii. Workout Routine! This is a must have, you need to know exactly what your workout routine is. Not having one will take you off track, you will end up spending much more time than you had planned and workout too much or too little on certain muscle groups. Your overall progress will be poor and you may risk overtraining.

iv, Stay Focused! Don't turn your workout into a social meeting. Your time is limited so don't waste it on small talk conversations that will have you skipping exercises, resting too much b/w sets and not getting the results you were looking for.

v. Diversity! The gym can be a boring place, so diversify your workouts. My recommendation is to change a workout routine every three months. Beyond having more interest in the workout it will prevent plateau.

vi. Use Basic Exercises! This is very important for beginners and intermediates. Don't fool yourself with all these new trends you see on T.V., these are good for those of us who have reached most of our basic goals and would like to go beyond. Most of the exercises must be multi - joint hence bench press-squat, deadlift, lat pull down. These exercises utilize more muscle groups and therefore are more efficient than others. If you have extra time than experience with other exercises that you find interesting.

vii. Team up with a partner or a personal trainer, it will keep you focused and challenged. If you work out by yourself listen to your favorite music, it will psyche you up and enhance your performance.

viii lf you feel like skipping a workout do so. You will workout better the next time. (Don't over do it))

ix. Incorporate cardiovascular routine!

x. Follow a good nutrition plan, one you will be able to maintain, and remember indulging yourself from time to time is a must.

xi. Get enough sleep! Prior to workout days make sure you sleep at least 6 hours preferably 8 hours, it will have a direct impact on the way you carry out your workout routine.

Happy New Year and don't forget to stay Fit in 2004.

"Please always consult your physician before engaging in any kind of weight training or cardiovascular activity".

"In 2007 I am going to lead a fitness oriented lifestyle"