How many of you made a resolution to lose weight or eat healthier? What progress have you made? Are you on track or have you abandoned your regiment and commitment? Even the best intentions sometimes get pushed aside. The key is to recognize what is happening and get back on track early in the game.

A few weeks ago we concluded a 15-week lifestyle management program and since that time I have been pulled in a number of different directions. Professionally, the demands of work increased – more meetings/activities, trainings, retreats, and not to mention the volume of reports to complete. Personally, it seems that everyone wants a part of me – my son, husband, friends, other family members and clientele. As a woman, I have been socialized to be the caregiver, chaffer, cook, teacher, maid, etc. Consequently, I have shifted my position on my priority list form first place to last place. I have not been as committed to my exercise regiment, nor have I monitored what I was eating or what portions I consumed. Yes, it happens (even to me).

The key is to recognize what is happening early on and get back on track so that you can succeed. It is easy just to quit, give up, and ignore the hard work you have put into something. It takes courage, determination, and will-power to keep moving forward to develop what you have. Come to terms with your reality and then start planning your next move. Ask for help. Don't be afraid or ashamed to do this. Oftentimes, people are more than willing to give you support and advice. Here are a few things that may help you get back on track.

Partner with someone who has wellness goals similar to yours. They will help motivate you and keep you on track. Look for someone who will be upbeat, boost your confidence, and make fitness fun, while still holding you accountable without passing judgment. You want a stress reliever, not a stress producer. Nothing kills consistency like negative energy.

Go to bed early and wake up early. This will allow you to have more energy and time to devote to exercise in the morning. Try to reserve the first hour of your day for exercising, journaling, or as quiet time. Reflection seems to help me manage the many roles and responsibilities throughout my day.

Journal. Keeping a diary or journal has been shown to be a stress reliever. Tracking your daily progress or sharing your deepest thoughts will help you crystallize your ideas, expose underlying fears, and paint an accurate picture of your real life. Seeing a quandary on paper can also help you uncover concrete solutions to it.

Make physical activity a routine part of your day. Engaging in some sort of physical activity will help you to look better, feel better, have more energy, cope with stress better, sleep better, and control diseases like arthritis, diabetes, high blood pressure and high cholesterol.

Eat a balanced, healthy diet. Never skip b reakfast! Breakfast fills your "empty tank" to get you going after a long night without food. Throughout the day consume 5 to 6 small meals that are high in fiber, low in carbohydrates, fat, and sodium.

Most of all keep in mind that getting back on track is more important than a small lapse. Your body builds some memory when you exercise. A lapse will cause muscle memory loss that parallels the length of time off, so if you take a week off your body won't forget much of the strength and endurance you've built. Just try to get back on track as soon as possible and stay positive.

Thought to ponder:

Rather than depleting yourself with judgments about what you haven't done, redirect that energy toward the next big push—the one that takes you from good enough to better. The one that takes you from adequate to extraordinary. The one that helps you rise up from a low moment and reach for your personal best.

- Oprah Winfrey

Christine Smith is an Extension Agent in the department of Family & Consumer Sciences with NC Cooperative Extension, NCSU Information on other services available can be found online at http://wayne.ces.ncsu.edu/