Every January at about this time, millions of Americans vow to work out, hit the gym daily, and eat right. They start out earnestly, but after awhile, the trips to gym end, the recently purchased dumbells gather dust and the potato chips out number the healthy snacks.

But it is possible to successfully follow through on a New Year’s resolution to get in shape, according to Jenny Roe, a nurse who owns Rise Womens Fitness & Wellness in Fort Dodge.

“I think those resolutions are worth making,” she said.

She said those resolutions mark a person’s desire to start taking care of themselves, which is important when so many people are focused on the needs of their jobs and their families first.

“We always put ourselves last,” she said.

According to Roe, the way to commit to better health and fitness is to start small.

“I think if we start small and keep taking those baby steps, we can succeed,” she said.

To start, Roe recommends writing down your fitness goals. She said they should be “super-simple, attainable goals.”

For example, she said that instead of making it a goal to go to the gym every day, set a goal of going to the gym for one hour a couple of days a week. More days or hours at the gym can be added in the future.

Getting someone to help you stick to your goals is very helpful, according to Roe. That person does not have to be a professional personal trainer. They can be a relative, friend or co-worker.

“Having an accountability partner is huge,” she said.

One simple way to help meet fitness goals is to get moving just a little bit more at work and at home, according to Roe.

For example, she recommends getting away from the desk or off of the couch every hour.

Taking the stairs instead of the elevator is another way to get some extra physical activity during the daily routine.

Along with exercise, eating right is a key element to health and fitness. Roe recommends staying away from what she calls “fad diets.”

“They’re not sustainable,” she said.

As with exercising, she recommends starting with simple, attainable goals, like having fruit for a snack rather than cookies.

“It’s just choosing healthy habits and making those healthy swaps in what you eat,” she said.

Inevitably, people will experience setbacks in pursuit of their exercise and diet goals, especially in the early stages. Roe said it is important to remember that for most people it takes 21 days for a change to become a regular habit that’s a part of everyday life.