The beginning of the school year is a great time to review your 2014 fitness goals and recharge the passion and energy to achieve results. Sending the kids back to school can provide the structure to reset positive routines for many families. For those without kids at home, it is an opportunity to retrieve your internal imprinted scholastic calendar for a fresh start.

The first step is to assess you goals and consider what is reasonable to accomplish during the remaining 18 weeks of the year. We recommend setting behavior goals that promote a healthy lifestyle rather than achieving a specific target which may not be sustainable. For example, developing a habit of 30 minutes of physical activity for five days per week is a foundational goal that may also support a target goal of completing a 5-kilometer walking or running event this fall.

Second, declare your goal by writing in down and keeping it visible so you see it every day. Also, share it with your family and friends to invite them to support you by joining you on the activity or providing encouragement.

Third, create a tracking tool (or find an app) to visibly track your progress. Post in the kitchen or share online so family and friends can see it and celebrate with you as you progress toward success.

Fourth, listen to your body and give yourself permission to adjust the pace or intensity of the physical activity to avoid injuries. If you feel pain, dizziness or nausea, take a break. Also, be flexible; if you are not feeling well, give yourself permission to take a day off.

As always, contact your health care provider if your condition does not improve.

Fifth, have fun with pursuing your fitness goals. Break things up, vary the activities and go to new places to get physical. Late summer and early fall is a fabulous time to hike Mount Rainier, bike the Puyallup River trail or walk Redondo Beach.

Starting a fitness routine is an important decision. Using the momentum of the new school year can help you establish a healthy habit that that lasts a lifetime.

Best wishes for your continued success.

Stephanie Norton-Bredl is the associate executive director at the Auburn Valley YMCA and may be contacted at snortonbredl@seattleymca.org. Bruce deJong is a group exercise instructor at the Auburn Valley YMCA and may be contacted at bruce@bicyclebootcamp.com.