Ready, steady, go and they're off - walkers, runners, cyclists, the whole fitness family. It's the second week in January and the children are back in school (thank God), now you can get some time for yourself.

Choose your exercise routine/regime. Set your targets and go for it! If it's walking you prefer, don't just go for a walk whilst discussing the latest gossip around town! Honestly, the only way to achieve real results is to change the way you have been doing things. Up until now, the results have not been good, so you must realise by now that what you are doing is not working, or it may just need adjusting somewhere.

As I have stated before, the only way forward is to set targets. This can be done by setting a reasonable distance for your initial walking programme. The way to results is to time yourself over this distance and when you get to a stage where you can no longer shave any time off your best time, then it's time to change your route, your distance or your pace. Cyclists and runners can apply the same routine to their training schedule. Whichever sport you are in, set your goals and work towards them. Do it now! Don't wait until February because it just won't happen. Strike now while you are in the right frame of mind. If you wait to February, you will be back into your old routine, old habits and that grumpy person you were before Christmas.

So why is it that we are motivated after Christmas, after Easter and after the summer. A lot of us take holidays at these times and either go on holiday or chill out at home. The common factor in all of the above breaks is that we all break our normal routine. We eat and drink more. We tend to go out more (especially Christmas time). Our routine of Monday to Friday at work is easily maintained and if we have a few set backs at week-ends, the damage can be easily corrected throughout the week. After a couple of days of a break we fall into a more leisurely approach to eating and drinking. We all have the same thoughts: "Hell, I've worked hard and I deserve to laze about and over-indulge occassionally. It's then you fall into the dangerous trap. Don't let your new fitness regime come about through your guilt of overeating and drinking during your holidays.

Let's take a look at what else we have in common. We are all off. Yes folks, we are all on holiday. No phones to answer, no boss to avoid, no computers, no e-mails to answer etc. It's during these breaks that we actually have time to think of ourselves and what it is that makes us happy.

When you take clothes from the wardrobe, put them on and walk to the mirror and think "Ah, what a sight! The jeans are too tight, your favourite shirt is too tight and the only thing that fits is your socks. Then yes, you are right to rethink your behaviour towards eating and drinking. But think of it for life, not just to shift a few pounds that will creep back on again after your first break from routine. We have to look after ourselves because we will all end up looking like our previous diagram of how we as a nation have changed shape over the years. Do rethink your lifestyle and think of what you could do to improve your quality of life. Nothing is impossible.

If you have failed in the past, you may have had the wrong outlook. Be positive about what you can do. Be assertive and see someone who can really help you. Accept that both exercise and eating must be treated as an equal in the weight loss formula. When you give the respect to both of these powerful areas, then you will see a way forward. Take small steps which will lead to bigger steps on your road to fitness. It is an education and once you begin to understand your body and how it reacts to food and indeed exercise and rest, then you will do well. So turn your hopes for a healthier body and lifestyle into a reality. Think of how you will look this time next year by doing something for yourself. You will benefit in more ways than the obvious.

Over the next few weeks ,we will run another ten-week advice column for anyone looking to lose weight and improve fitness. We will issue you with an exercise plan and sensible meal plan.

For further information or advice contact Personal Health and Fitness, 19 Gortrush Industrial Estate, Omagh. Tel: 82258181.