Another year has ended (wow that year flew by!), and now we are on the horizon of 2013, and most of us have the best intentions of starting a new good habit, or breaking a bad one. . . or quite possibly both. However, come March, often much of the steam has disappeared from these goals and can lead to feelings of disappointment and failure, which can result in an unwillingness to make future attempts to change or begin behavior(s). But fear not! There are few strategies you can use to tackle the waning motivation and increase the odds of success.

• First, define the "why" do I want to change this behavior, in a healthful approach. And revisit this answer in times that you may be struggling. For example, if it is to lose 20 pounds, focus on how doing so will improve your health and give you more energy, rather than to be able to wear a size 4 jeans.

• Make small, yet gradual, changes by setting weekly goals that are attainable and realistic. For example, if you are a couch potato and you want to run the mini, start by aiming to run a mile, then work your way up slowly to a 5K, etc. instead of focusing only on the 13.1 mile race. This way you will feel less overwhelmed and will celebrate your smaller goals along the way.

• Use positive rather than negative language when thinking about your resolution. For example, rather than thinking "I can't be bothered going to the gym", think "I always feel so much better for going to the gym and I love that feeling." Emphasizing the benefit to you is far more motivating than focusing on the negative and self-defeating thoughts for not doing it as expected.

• Find routine trigger points during your day for implementing your resolution, and plan ahead with how to tackle them when they arise. For example, if you can polish off a box of cookies in one sitting, think about that when you go to the grocery store. And I am not saying that you should never buy a cookie again. In this case I would recommend buying one or two cookies at the bakery instead of the entire box, so you still have what you enjoy without, well, eating the entire box (referring to point #2)!

• React to your triggers by replacing them with a healthy alternative. Behavior does not simply go away. . . but it can gradually be replaced. For example, if after a stressful day at work you typically curl up on the couch with your favorite flavor of Ben N Jerry's, plan to attend a yoga class or go on a 30 minute walk to clear your mind.

• Vocalize your goal and be accountable. Tell someone you hold high in esteem about your plan. As a Personal Trainer, I have seen much success in clients that log a food journal, their workouts and have regular weigh-ins. Knowing someone is "watching" you in a respectful and healthy manner can be a huge key to your success and keep you moving forward.

• Lastly, do not beat yourself up if you veer off your path. We cannot control everything in our life; we can only control how we react to it. So, if you have obstacles and struggles, step back and take a look at them and revisit the WHY. . . and if need be modify