Expectations are just a part of life. The new year started and already this week, I have heard people saying they dropped the ball on their expectations for their health. They forgot their tennis shoes to walk at lunch with their co-worker, they ate too many foods that were rich in carbohydrates and they were feeling sluggish and tired, and they couldn't figure out how to make time for their health with their family and work obligations, now that school is in full swing. As a result, they were disgusted and wondered if they should just abandon this whole idea.

I get it, and I am here to tell you that it is best to use the idea of acceptance and commitment in this area of your life. It takes at least 21 days to develop a new habit, and you just have to keep after it until it is second nature. So here is what to do.

First, commit to the idea that your health is the most important thing you will take care of every day. Then, understand that you will have good days and bad days. As you know, some days will be so bad, you will wonder if you can start over and do the right thing tomorrow. You can and you will; tomorrow is a clean slate with a chance for better choices.

Second, you will need to make a commitment to your plan for your health. Everyone's plan is different and we all need different things, but the goal is ultimately the same: Good Health!

So make the commitment. Accept the past and all its faults and inconsistencies, and forgive yourself for all the cookies you ate over the holidays and all the time you spent doing things that were not part of the plan. Remember, your commitment is pretty basic for your health. Eat right, drink right and exercise daily.

Here is where some of us need the help with monitoring our health, and myfitnesspal.com can really help. I already have people using it and one of them has lost eight pounds in two weeks (which is a little fast, but they are overly committed). I am excited to have a tool like this, for those of us who need the extra prompting for our health. It is easy to use and a motivator to stay on task every day.

So, now you need to sit down now with your pen and paper or computer and make a plan. First, accept your present health state; it doesn't mean you like it, but you have to accept it to be able to move forward. Then, write down your goals for the year and make a commitment to them. It might be to decrease your heart or diabetes medication, or to be able to run a 5K or walk Bloomsday. It might be to be able to walk up the two flights of stairs to work or play ball with your son without feeling short of breath. Maybe you want to waterski this summer or kayak longer than last year.

Whatever it is, let's get started. We are in this with you; we have your back because your health matters to us.

Sheree DiBiase, PT, and her staff can be reached at Lake City Physical Therapy in Coeur d'Alene at (208) 667-1988 and in the Spokane Valley at (509) 891-2623.