Russian Kettlebell Challenge-certified personal trainer Charlie Fields shows you three easy steps-to-success for the most common of New Year’s Resolutions.

Surely this is not the first year that you have resolved to get a better body, but with a little guidance and structure, you can make it last!

Think about why you are in this position again. How come the changes you made last year did not stick?

Most people approach the new year with great intentions and a plan to transform their body. They join a gym, hire a trainer, buy new sneakers, read a diet book and restock their fridge. All the pieces seem to be in place to achieve six-pack abs.

Then they miss a workout, and then a week of workouts. They take a break from the diet and never seem to be able to get back on the wagon. Before they know it, they receive an invitation to the first pool party of the year, and panic sets in.

What happened? There are two reasons why this approach does not work. First, it is too much, too soon. Your body cannot support such a drastic lifestyle overhaul. Second, it depends on external tools rather than tapping into your internal drive.

Try a different approach to make your resolution come true once and for all; it’s as easy as three simple steps.

Step 1: Make one change at a time.

You want your healthy habits to last, so just make one at a time. When you try to implement a whole new way of living all at once, you will face system overload. Instead, pick one new habit and execute it perfectly. As soon as you feel like that has become second nature, choose another new habit to add.

Vince DelMonte, author of No-Nonsense 6 Pack, advises that taking small steps will give you the confidence and motivation necessary to transform your body. This may seem like a long process, but that is the point. Shifting to the lifestyle of a Spartan in one fell swoop hasn’t worked for you in the past, so you should be ready to take it at a slower pace if you want long-lasting success.

Step 2: Make specific changes.

The lifestyle changes you make must be specific. If you do not establish exactly what you are going to do, there is no way to know if you are doing it or not. Make it as clear as you can, then you can track your progress and your success.

How specific? Put a number in it.

For example, instead of “I will work out more,” say “I will work out four times a week.” Instead of “I will eat more veggies,” say “I will include at least one cup of vegetables with dinner each night.”

Besides making it easier for each habit to stick, taking them one at a time will let you evaluate how a given change affects you. If you make many changes at the same time, you will not be able to tell which one is making the greatest impact.

Step 3: Reflect on how each new habit makes you feel.

As you apply a healthy new lifestyle practice, it is imperative that you take time to think about how it is making you feel both physically and emotionally. If it is making you feel good, then you will be encouraged to continue. This is intrinsic motivation, and it is powerful. Similarly, if you realize that a new change is making you feel tired, that is important to know as well.

I recommend getting a notebook to keep track of your feelings for each new habit. Every few days, check in with yourself and jot down the physical sensations and emotions you experience. It won’t be long before you have powerful written evidence that you are on the right track. Seeing the positive effects of your changes in writing will make it harder for you to abandon them.

Follow these painless steps, and you should find yourself feeling and looking great by December (and probably much sooner).

Charlie Fields, RKC, is a group and personal trainer in San Diego. You can read more of his tips at homobody.com.