Setting realistic, achievable goals can make or break your fitness plan. Knowing that you're working towards something -- other than a healthier, more fit you -- can keep you going to the gym when the couch is calling, and it can help your diet from careening off track in the face of temptation

The key to setting a fitness goal is to frame that goal with reality. You aren't going to lose 25 pounds in the next month. You aren't going to go from never going to the gym to going 5 days a week.

Set goals you can live with, and that fit into your current interests, time and lifestyle. By focusing on fitness, you're already making a big change! Make the steps you'll take to reach your goals easy.

Some goals that can get you going in the right direction:

Make 4 hours of time just for your health every week. This is your scheduled, dedicated workout time. Put it in your planner and treat it like you would a business meeting or family commitment. Your goal is to not make excuses for making time for you.

Run a 5k in the next 6 months. Register for a local race and start training! If you walk, start increasing your walking speed to a jog. If you're already a runner, work on your pace by challenging your speed.

Start keeping a food diary and tracking everything you consume. Before you can have a healthy diet, you need to know what you are eating and where you might have diet deficiencies.

Commit to doing one new physical activity in the next 6 weeks. Try a new class at your current gym, take a new walking or biking trail, swap your run for a swim. Find something new to keep your routine interesting and have fun doing it!

Melissa Gerharter MS, RD is co-owner of Joust Strength and Fitness of Ann Arbor, joustfitness.com. She is also a personal trainer and an adjunct lecturer at Eastern Michigan University. She can be reached at Melissa@joustfitness.com