A new year always feels like a fresh start, when we hit the ground running — only to lose momentum shortly after. You don’t need a new year, new month, new week or new day to start. You just need determination, the unwavering resolve to accomplish a goal. So how can we create determination to help achieve our health and fitness goals?

What do you want to achieve this year? Drink more water, hit the gym six days a week, run a 10k, fuel your body properly? Whatever your goal is, be clear and realistic about it. Don’t put all the things on your list to accomplish in the next month. Once you’ve created your goals, break it down into smaller steps.

Why is this goal important to you? Visualize how you’ll feel once you accomplish it. It’s easy to lose sight of why we are doing something. Continue to go back to your “why” and envision reaching that goal to help push yourself forward.

Don’t be afraid to ask for help. Find a friend, trainer, family member or gym buddy — someone who is supportive and encouraging — to help you stay on track! Don’t forget to determine what that accountability looks like; do you need daily texts, weekly check-ins or just in-the-moment get-me-through-this-obstacle accountability? Make sure you have this conversation with your accountability partner.

This is probably the hardest but most important piece of the determination puzzle. It’s the power to manage your thoughts, emotions and actions. No one is born with self-discipline; it’s a learned behavior. To begin, start by creating a daily habit in line with your goal. Here’s an example. Let’s say your goal is five pull-ups; your habit could be practicing pull-ups before each workout.

Hitting your goals won’t be linear. Knowing that setbacks are part of the process can help you push through. Keep that in mind as you work toward your goal. Stay consistent and use your resources (accountability partner, focus on the WHY, determination) when those setbacks happen.

Reevaluate your goals each month and adjust as needed. Remember, whatever happens in the next 365 days, you can (re)start at any time! Now go crush it!