Every New Year we set new goals while re-aligning on our health and what we want to improve upon in the upcoming year. But every February, we come to the same realization... traditional New Year’s Resolutions fizzle quick. But now that you know what didn’t work, you can take that knowledge and apply it to goals that will actually stick.

Here are 4 steps that you can take to make sure that your resolutions are attainable and lasting.

1. Improve a Behavior

Leveling up your training and nutrition programs is a lot about momentum. Once you get going and see results it becomes much easier to maintain those actions because you are seeing progress. These results will drive you forward, boosting your motivation and commitment.

But, starting something from scratch can be difficult. So instead of starting from zero, pick something that you are already doing and make it better. This is an easier and faster way to gain momentum with your health; once you have momentum, then it will be time to start adding new behaviors and actions.

For example, if you are inconsistently working out 2-3 days a week, make an effort to bump this up to 3 days consistently – don’t start an entirely new fitness regimen. If you are eating breakfast but it usually consists of a bagel and coffee, commit to making sure that you are getting at least 25-30g of protein. This could be adding eggs, Greek yogurt, a protein shake, or some leftover slices of beef from last night’s dinner.

2. Focus on Action

The steps that you take every day to be a healthier you are the things that are going to make the difference with your goals. Sitting around thinking or wishing about losing 10lbs isn’t going to make the weight come off. This is why your goals should be action oriented. Specifically describe the 2-3 new or ungraded behaviors that you are going to take daily (or weekly) to get to your goal. Focusing on doing those things day in and day out will make achieving your goal inevitable.

3. Make it Simple

Always be seeking the simplest steps that you need to take in order to reach your goal. If cutting out calorie-containing beverages and not eating out on weekends helps you cut calories enough to hit your target, then there’s no need to go on a full keto diet. If you need to add more protein to your diet but usually don’t have a protein recovery drink after you work out; simply having a protein shake after you train is a great way to get an additional 25g of protein and boost your recovery. Simple changes executed daily is the path to long term health.

4. Help Someone Else Achieve a Goal

It could be a training partner, a meal prep buddy, or just a friend online – whomever you choose, help them. Actively engaging in helping someone else achieve a goal similar your own will help you both hit your targets. Why? It holds you to a higher level of accountability. Helping someone else will help you better think through and troubleshoot what needs to be done to meet your own goals and it will allow you tap into a new form of motivation.

February is a great time to reevaluate and set (or adjust) goals and objectives for the rest of the year. Take these tips into account and be ready to amaze those who dropped their resolutions by the 3rd week of January.