13/01/2015 06:30 GMT | Updated 14/03/2015 05:59 GMT

Make a Realistic Resolution for 2015

At this stage of the New Year, you may be contending with a lack of motivation or low self esteem. This negativity may be stopping you from making healthy, positive changes to how you eat and exercise.

It can lead to wasting time searching for the 'perfect plan' rather than doing something. Those who do train, may obsess over every meal and training session and stop enjoying either. Many will go 'full throttle' for a month or two and then get injured, bored or disillusioned.

To maintain it, exercise needs to be part of your daily routine. Don't deliberate over it. Just do it. Prepare yourself for the fact that you might need to wait a few weeks to see results, but rest assured you will if you are patient and consistent.

Ladies, do some form of resistance training for improved bone density and curves in all the right places. Men, make time to stretch and foam roll after training. Don't forget your legs. Training them will release more muscle building and fat burning hormones.

A word of warning to everyone - please don't look for shortcuts or set yourself unrealistic goals.

If you are tempted to try a meal replacement drink, please don't. They are a waste of money. Buy whole foods and some new gym kit instead. Also, be mindful that images of perfectly proportioned female celebrities or models looking effortlessly glam in impeccable gym kit or a brooding, ripped 'natural' adonis (usually peddling a bogus fat burning supplement) are both a long, long way from what the average person should be aspiring to - especially in a matter of a few months.

Why? Gruelling gym work, financial incentives, significant amounts of time and money, rigid nutrition plans, photo shop, airbrushing and performance enhancing drugs are some of the reasons.

It's easy to understand why we struggle with the way we look. The prevailing idea that everyone can and/or should have a faultless physique, flawless skin, white teeth and boundless self confidence is corrosive to the majority who don't look or feel like that.

I am in no way suggesting that you shouldn't aim to make significant, positive changes this year. It is a hugely beneficial process and I have been fortunate enough to work with people who have improved beyond recognition (literally).

However, what is achievable, sustainable and realistic has to be clearer to people. Make a resolution to become the healthiest version of yourself that life and hard work will permit, not a unicorn.

Remember, we all come in different shapes and sizes and no one is perfect. Aim for consistent progress not perfection.