Ah, New Year's resolutions. That Jan. 1 ritual we all love to hate.

More often than not, our New Year's resolutions are ambitious. In fact, they're overly ambitious, especially when they relate to health and fitness. An unrealistic goal can lead to unnecessary anxiety and frustration. The result can be discouraging and can destroy any motivation and momentum brought on by hopes for change in the new year.

Unless you ease into lifestyle changes, you're heading for burnout.

We asked several professionals in the areas of fitness and nutrition to give us their thoughts on resolutions that are realistic, sensible and doable.

Dave Chong, co-author of "Eating the Rainbow," Ph.D. candidate and teacher in health promotion and education at the University of Utah

Chong says typical resolutions are "extraordinarily vague, such as 'lose weight,' 'be more active,' or 'make more money.' " That makes it difficult to determine when a goal has been achieved.

He recommends the S.M.A.R.T. method for establishing new year's resolutions:

S = Specific

M = Measurable

A = Achievable

R = Relevant

T = Time defined

For example: extrapolate "I want to be more active" to: "I want to walk at least 5,000 steps per day, four days per week, starting tomorrow and consistently maintaining it by the first day of next month." Chong recommends www.topachievement.com/goalsetting.html as a resource.

Patricia Haft, Pilates fitness professional and wellness counselor, Creative Fitness

Haft recommends: Make a daily goal that's direct and simple — one you can easily achieve and give yourself credit for before you go to sleep.

Some examples:

I will try to take a "breath break" two times a day where I sit quietly for at least five minutes and practice deep breathing.

I will try to stretch my body for at least 10 minutes a day.

I will try to move my body for at least 20 minutes a day.

Make a monthly goal.

Some examples:

I will establish a consistent monthly fitness regime scheduled into my PDA or planner, to be reviewed and revised at the end of every month.

I will schedule lunch as a daily appointment.

I will be mindful daily of how I treat my body and never berate myself for not having done well.

Make a yearly goal.

Example: At the end of this year I will look back and say "I tried my best to live a happier, healthier life for the success of my future well-being and for all those who love and care about me."

Joshua Humphrey, personal trainer and co-owner of Northshore Workout

Keep it basic. "Most people don't feel good about themselves after the holidays, and they say they have to drop 50 pounds or get to a certain dress size by such a time and gotta do this and gotta do that and it becomes a chore." They put too much pressure on themselves, and that doesn't work.

Find a workout buddy or hire a personal trainer. If you have someone there waiting, you have to show up. It brings accountability with it. With a buddy, you can challenge each other. With a trainer, you've got somebody pushing you to improve.

Surround yourself with health-conscious people who will contribute to your new lifestyle.

Consider your quality of life. "When writing your goals, think not just about how you look but in terms of, 'I want to go on hikes with my grandchildren.' "

What you eat matters. "Diet is 80 percent of fitness, guaranteed. Instead of eating out, start cooking yourself and go to the store with a list of healthy foods to shop for."

Eat more vegetables.

Eat five small meals each day, rather than three large ones.

Nicole Kerr, nutritionist, co-author of "Eating the Rainbow," www.nicolekerr.com

"Drop the 'diet' mentality. It doesn't work. Look at the first three letters of the word; they spell 'die' and that is exactly what you are doing — dying to get back to eating what you really want. Quit buying the latest diet book hoping for a quick fix and look at overhauling your eating practices slowly so they become habits."

"Focus on one small change at a time. This works great for the whole family. Start with beverages first. With sodas and juice drinks averaging 150 calories for 12 ounces, it's so easy to pack on the pounds with these nutritional zeros. ... Are you drinking a can of juice a day? If so, go every other day, then one every two days.

Just work on beverages for the entire month, then go on to the next nutritional issue, and start slowly with it as well. For example: portion sizes. Keep your beverage habit up, while integrating this new one."