Your Ultimate Guide to Keeping Your New Year's Resolution!

The good news is that by simply making a New Year's Resolution, you are 10x more likely to reach your goal so well done, you are on your way!

The bad news is that the majority of people don't manage to last the entire year, which is why I have put together these 12 very simple, yet very helpful tips to ensure that your 2012 New Year's Resolution is the one that sticks.

Number 1: Forget 2011.

If you succeeded with your resolution, fantastic! You are now in the fortunate position of being able to build on what you've achieved. If you did not succeed, blame it on the World Cup and move on. After all, new year new leaf, right?

Number 2: Willpower is a limited resource. Don't exhaust it.

Trying to succeed 100% from day 1 is not only unrealistic, but may actually negatively impact on efforts. Try and lower your immediate expectations and aim for persistence rather than perfection. You can always increase your efforts along the way.

Number 3: Don't be too hard on yourself.

Yes, you need to be somewhat strict, but don't overdo it. You are human after all and humans slip up. What is important to remember is to not read disaster if you have a bad day. The trick is to acknowledge that your efforts lapsed and then try and do better tomorrow. Being angry with yourself or overly critical is no way to inspire motivation.

Number 4: Keep the goal and the process visible - literally.

Write your goal down on a piece of paper and stick it to your mirror, or above your bed, or on the fridge door. Anywhere you know you will see it everyday. This goes for both your overall goal and your small goals. For example, your goal for the year may be to lose 15kgs, but your goal for the week may simply be to go to gym 6 times. Put them both up.

Number 5: Be happy with your decision and know why you have made it.

Before you even consider taking on a New Year's Resolution, make sure you are 100% behind your decision. Ignore what you think society may consider appropriate and choose something that YOU really want. Then, write down all the reasons why you are choosing to make this change as well as what positive consequences you expect will come out of achieving it. Keep the 'why' in the back of your mind (or even on your mirror) as a powerful source of internal motivation.

Number 6: Find a method that suits you.

Everyone is different and so everyone's strategy will be different. There is a lot to learn from other people's experiences, but in the end you have to go about your change in a way that suits your lifestyle and individual goals.

Number 7: Set the goal, but focus on the process.

To stare at your year end goal each day is incredibly threatening and intimidating, which will make it that much more likely that you'll give up because "it's too hard". Instead, break up your primary goal into smaller, less mammoth, secondary goals that will ultimately lead to the desired result. The bonus of doing this is that by achieving your small goals, you will be fueled with extra motivation to continue.

Number 8: Learn to overcome the causes of your relapses.

We all have our obstacles and temptations. Figure out what yours are and try to find ways to change them, fight them, or avoid them. For example, if your challenge is overeating at night, you could avoid this by changing your exercise routine to the night instead of the morning so that you are not tempted. Or why not try fill up on an Ultima 1 shake before you start binging?

Number 9: Let other people help you.

This may be by asking for tips, telling people about your resolution (so there is no way you can pretend it doesn't exist), using professionals like a personal trainer, or finding someone who has got the same, or a similar resolution to you and then working together. Often the mere act of saying the resolution out loud to someone else makes it that much more real.

Number 10: Find new ways to motivate yourself.

Motivation does not magically happen. In fact, what motivates you changes from day to day. You need to figure out what is motivating you at a given time and then use it. It is an active task that requires your manipulation. You may even find that you have to recommit your goals each day or tweak them a bit so that they fit better into your changing lifestyle. Don't get despondent if what motivated you yesterday isn't motivating you today. Adjust and adapt.

Number 11: Keep track of your progress.

Keep a journal or a diary of your progress, including your achievements, setbacks, feelings, negative attitudes, successful motivations, lifestyle variables and obstacles, and tips and tricks you've learnt. Often you don't notice how far you've come until you look back over your journey.

To help you keep track of your progress, download the Ultima Progress Chart here.

Number 12: Celebrate!

We never forget to criticise ourselves when we slip up so make sure you never forget to reward yourself when you've achieved something. There is nothing more motivating than praise and recognition!

Submit your progress charts weekly along with any questions, experiences and tips you may have to This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Best of Luck for 2012!