Beating the New Year's blues is a common goal this time of year as revellers trade in their party hats and noisemakers for spin class abdominal crunches.

But as unfamiliar faces invade gyms across the country it's important to avoid becoming just another statistic in the battle against the bulging waistline by thinking - what else - small.

"I tell my clients their goals reasonable and not to over whelm themselves with unrealistic goals," says Personal Trainer Bobby Triantafillou of Athlima Personal Training in Calgary.

"It is better to take it one step at a time than to give up all together because their goals aren't coming to life as soon as they would like them to. "

Someone who is "completely unconditioned", Mr. Triantafillou recommends a circuit program of one set per body part with between 15-20 reps, two times per week, on alternate days, for two weeks. After two weeks the muscle fibres will not tear as easily, reducing soreness.

"For someone who is conditioned, just listen to your body don't push to hard and don't let your ego get in the way," says Mr. Triantafillou.

Easing into a program, instead of diving in head first, not only raises confidence and endurance, but it also reduces the risk of injury and soreness.

Although not necessary, exercising rookies are advised to consult a personal trainer to avoid injuries and learn the proper ways to use equipment. Once educated, they can form a routine that fits their abilities, comfort level and time constraints.

"The absence of technique is the number one reason people stop going to the gym due to injury," says Mr. Triantafillou.

"Another reason people stop going is because they get bored of their program or stop seeing results. That's why my personal training picks up around March or April because people want a change in their workout and learn how to do the exercises properly."

Some private personal trainers even offer free consultations, like Kyle Morrison of Multi Sport Fitness in Calgary.

"You push a lot harder while you are with a trainer so you get more bang for your time spent in the gym," says Mr. Morrison.

Hard training and squatting 1,000lbs won't make a lick of difference if your diet doesn't reflect your workout routine, however. Mr. Morrison offers three basic tips on his website for a New Year's Start, the third of which says:

"If you are shooting to LOSE weight and the "muffin top", you MUST learn to eat healthy along with the customized fitness plan."

Some personal trainers can help you outline a dieting plan. However, consulting a dietician or physician is highly recommended.

For more information on Canada's Food and Nutrition Guide, click here.