It's that time of year again. We ring in the new year with a list of resolutions to improve our lives, but after a few weeks, good intentions fall by the wayside. If this sounds familiar, you're not alone.

According to one study, 45 percent of Americans make yearly resolutions, but only 8 percent actually achieve them  But this doesn't have to be you. The secret to changing your life is not in grand gestures. Instead it's about thinking small.

The best way to achieve change is to set realistic goals," says Dr. Christos Giannoulias, a clinical instructor in sports medicine at Chicago's Loyola University. "For example, you can't be a couch potato and expect to start working out for an hour, five days a week and have it become a lasting habit."

Whether you're hoping to run a marathon, boost your energy, or improve your diet, here are expert tips on how to make small changes that deliver big results.

1. Be your own cheerleader.
A positive attitude is key to accomplishing your goals."Instead of writing an endless to-do list, how about writing a "Look what I did today list' and give yourself a pat on the back," says Debbie Mandel, author of Addicted to Stress: A Woman's 7-Step Program to Reclaim Joy and Spontaneity in Her Life. "Virtually all of us respond to a loving coach as opposed to a stern inner critic.”

2. Make it a habit.
Creating a habit is a crucial step toward making a change succeed. So, when you start a new fitness routine or diet, incorporate it into your daily routine. "Stick with your plan several days a week, for two to three weeks, and it will become habitual, just like brushing your teeth," says Giannoulias."You won't even think about it after awhile."

For example, start with a simple and doable five to ten minute bike ride each day, or add another serving of vegetables to your lunchtime meal. Gradually increase the length of your rides, or your intake of veggies over time.

3. Pair up.
Finding someone with a similar goal to yours and joining forces is a great way to succeed at your goals. "It's more enjoyable to work out with a partner who's sharing your same experience," says Giannoulias."You're responsible for each other and making sure you stick with it. Everything is easier when there is someone there pushing you to succeed."

4. Hit the road.
Looking for a quick way to get fit, de-stress and boost your energy? Try adding a daily walk to your routine. "Walking is a fantastic form of exercise," Giannoulias says. "It's easy on the joints, it doesn't involve money or memberships, and just about everyone can do it."

Walking is also a great way to de-stress, says Mandel. "When you are really upset about a conflict or deadline, take a walk in the daylight with headphones. You will decompress quickly and improve focus.

5. Count it down.
Many people begin the new year resolving to shed pounds, but succeeding is not so easy. Being aware of the number of calories you consume is one of the easiest ways to slim down. "Everyday caloric intake is the most important factor when it comes to why people gain or lose weight," Giannoulias says. "If you stick to the recommended balance of fats, proteins and carbohydrates and the number of calories appropriate for your age and gender, it will be easier to lose and maintain weight.

6. Put yourself first.
It's easy to lose track of yourself when you're devoted to meeting the needs of your kids, job or partner. "The things that provide the most amount of stress in your life -- work, family, finances -- you can't eliminate entirely," says Giannoulias. "So you need to learn how to set aside a period of time every day where you focus on you. This will help deflate stress."

Mandel recommends adding this "me time" gradually. "Start by shedding one unnecessary item -- like doing laundry every day -- from your to-do list. Make a mental note of how that makes you feel," she says. Then next week shed another task. Use this new-found time just for you. There is great productivity in rest, says Mandel. "You will come back feeling even better."

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You've been stuck at home with the flu for what seems like an eternity. The worst is over, but you still have some lingering sniffles, coughs and aches. Are you still contagious? Consult our guide.

The Common Cold
You’re still contagious: From one day before your first symptom to about three days after it.
You can catch the common cold from over 200 different viruses that lurk in the air and on common surfaces. You can be contagious before such telltale symptoms as sneezing, stuffy or runny nose, sore throat and coughing even begin. That means stellar hygiene is key 24/7, not just when you feel under the weather. And remember that a cold must run its course -- there is no cure for this common respiratory infection.

Seasonal Flu
You're still contagious: From one day before your first symptom to up to seven days after it.
The flu hitches rides on sneeze and cough droplets. "You're most infectious during the first three days that you're sick with the flu, because that's when you experience the most nasal secretions," says Dr. Linda Meloy, a pediatrician and professor in the division of general pediatrics at Virginia Commonwealth University Children's Medical Center in Richmond, Va. This period also usually corresponds to when your fever is highest. An antiviral medication may shorten the stretch that you're contagious, so see your doctor at the first sign of symptoms: fever, headache, muscle pain, fatigue, runny nose or sore throat.

Strep Throat
You're still contagious: From the first day of symptoms to 24 hours after you start taking antibiotics.
The streptococcal bacteria is the culprit behind the classic symptoms: sudden sore throat, pain when you swallow, fever over 101 F, swollen tonsils, swollen lymph nodes, and white or yellow spots on the back of the throat. Unlike when you have a cold or the flu, you need an antibiotic to get well, so it's crucial to visit your doctor for a strep test and a treatment plan that includes prescription antibiotics. Although you're typically not contagious after a full day on the medication, it's important to complete the entire course of treatment to eradicate the infection completely.

Bronchitis
You're still contagious: From the first day of your first symptom to up to 7 days after it.
A virus is usually to blame for this inflammation of the bronchial tubes, and the infection takes about a week to leave your system. Key symptoms include a cough that produces mucus, wheezing, low fever and chest tightness. Once in a while, bronchitis is caused by bacteria (your doctor can check), and you'll need an antibiotic to kick it.

Pneumonia
You're still contagious: From the first day of your first symptom to 24 hours after you start taking antibiotics.
This infection of the lungs is most often caused by bacteria called pneumococcus, so you won't recover until you treat it with antibiotics. The most common symptoms are cough, fever, chills, wheezing and shortness of breath. That said, in rare cases, pneumonia is caused by a virus, so medications won't wipe out the infection (and it will take about a week to stop being contagious).

Allergies
You're still contagious: Never.
Many hay fever symptoms -- sneezing, stuffy nose, headache, wheezing -- copycat the symptoms of the common cold. However, you can't spread or catch allergies, because they're not infectious illnesses, says Dr. Charles Ericsson, head of clinical infectious disease at the University of Texas Medical School in Houston. So why do you and your spouse get hay fever at the same time? Probably because you've been exposed to the same environmental triggers, such as pollen, mold and dust.

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When adults get hit with the flu, there's no mistaking it. You're feverish, your head feels stuffed up, and you ache everywhere. But with kids, the signs aren't always as easy to detect. Young children with the flu can run the whole gamut of symptoms," says Dr. Martha Snyder, a pediatrician and assistant professor of pediatrics at Duke University School of Medicine."Some children have the mildest of mild symptoms, while for others, symptoms are very severe.”

Below is your guide to spotting flu symptoms no matter what your child's age, and ways to bring relief.

Infants Under Six Months
Babies in the first six months of life are at the greatest risk of complications from the flu, says Snyder, because their immune system is not fully mature yet and their very small airway makes it easy for them to experience respiratory distress.

If your infant has a fever, call your doctor and watch for other signs of illness, such as dehydration. "When babies this age don't feel good, they usually don't want to drink," she adds. Provide plenty of water to keep an infant hydrated.

 

Children Six Months to 2 Years
Kids under the age of 2 who come down with the flu often have respiratory symptoms (cough, runny nose, sneezing), high fevers (sometimes as high as 104 F), diarrhea and vomiting."But while many kids have all of these symptoms, others may only have one," says Snyder.

Recognizing the early signs in toddlers is especially important, she says, because they can also get dangerously dehydrated very quickly. In addition, because of their smaller airways, babies can quickly progress to having wheezing and labored breath, which requires medication. Signs that a child's breathing is compromised include wheezing, fast breathing or shortness of breath, and nose flaring.

Children 2 to 4 Years
A child who can't talk yet (or can't talk well) obviously can't tell you that his body aches all over, so you need to be alert for behavioral changes, says Snyder. For instance, in many cases, children with the flu will have shaking chills and refuse to walk, because their legs are very achy.

With kids under the age of 4, you really have to watch them to see how they're acting. Respond to anything that seems out of the ordinary," adds Snyder. "Young kids often have a limp look to them. Or they're so uncomfortable they just want to be held."

Children 4 to 6
Once kids can tell you how they feel, listen for complaints similar to an adult's. But be aware that if your child is under the age of 6, oral over-the-counter cold and flu medications are not recommended. "You should never give children this age decongestants, cough suppressants and other OTC cold remedies, because of the side effects," says Snyder.

But there are other things you can do. "It's OK to give your child acetaminophen or ibuprofen for fever or pain reduction," adds Snyder. It's also safe to apply topical soothers to help relieve symptoms. And some children don't mind saline nasal sprays for stuffy noses but be careful not to use them too often (more than six times a day), since overuse can cause swelling of a child's nasal passages.

Other beneficial non-drug treatments for colds and flu include chamomile tea with honey, and a cool mist humidifier. Just be sure to use one that has a humidity gauge and to keep the level at no higher than around 50 percent to avoid a mold problem.

Children Over 6
For children over the age of 6, symptoms are essentially the same as adults'. And at this point, OTC decongestants and cough suppressants are generally safe, although they're not recommended for children with certain health conditions. For instance, if your child is taking medication for ADHD, ask your doctor before giving your kid a decongestant, since the combination of the two drugs has been shown to cause heart problems.

In addition, kids with asthma or any kind of respiratory problem should stay away from cough suppressants, says Snyder, because these products may make it harder for them to clear secretions from their lungs, which can lead to pneumonia.

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This year, when you're hosting parties and relatives during the holidays, there's an extra challenge to add to the mix: the risk of spreading cold and flu germs. While we all love to celebrate with friends, family and co-workers, it's easy for germs to crash the party.

Luckily, you can be a gracious host and keep everyone healthy, says etiquette expert Anna Post, great-great-granddaughter of Emily Post, the American author on etiquette. "It's always important to have good manners, but it's especially important during cold and flu season," she says

Post has some valuable advice for how to handle six of the season's most common germ-spreading scenarios. Follow her lead, and no one will leave your home with hurt feelings -- or the flu.

Scenario No. 1: Your friends arrive for a long weekend, and their child regularly sneezes without covering her mouth.

It's not your place to correct someone else's child, says Post. It's better to speak to the parent -- be clear and calm, as you're more likely to offend if you sound upset. Make it easy on your guests by saying, "I know we're all extra-worried about the flu this season. I'd be happy to leave a stool in the kitchen so the kids can wash their hands." Their daughter might even be excited to wash her hands like a grown-up. Finally, you could offer to teach her a clean-hands trick, but once again, make your tone gracious:"My kids love this trick of sneezing into their sleeve. May I teach it to Sara?”

Scenario No. 2: At this year's holiday potluck, people will want to shake hands when they arrive, but you don't want to encourage the spread of germs.

It's OK not to shake hands as long as you convey a warm welcome with your words and body language," says Post. She recommends tailoring the greeting to the person:

Close friends and loves ones: Give a hug.

• Acquaintances: Give a welcoming smile but keep your hands to yourself as you say, "It's so great to see you!”
• Co-workers: It's best to shake hands with colleagues. Just slip away to wash your hands once greetings are over.

Scenario No. 3: During a weeklong visit to your home, a relative comes down with a cold.

The most important thing is not to make her feel like a pariah, says Post. "She's not suddenly persona non grata just because she got sick." Tell her how sorry you are that she is feeling under the weather. She may decide to leave early, but if not, help her feel as comfortable as possible in your home. Set her up in a cozy bedroom that is quiet and away from others so she can get plenty of rest. (This also helps keep germs from spreading.) Set up a TV in the room and bring her some books to keep her occupied. Finally, go beyond asking what she needs, because she may be embarrassed to make requests, says Post. Offer to bring her some tea, draw her a hot bath, or run to the drugstore for medicine.

Scenario No. 4: You're playing games after a holiday dinner, and a friend coughs on the Wii remote and then hands it to you.

There are two appropriate responses, says Post. If the cougher isn't overly sensitive, go the direct route. Jokingly say (with a smile in your voice),"John, that's gross -- go clean that thing up!" If you're not comfortable being so blunt, try a more diplomatic approach. Simply take the remote as you say, "With the flu going around, let me just wipe this thing down.”

Scenario No. 5: You host a holiday happy hour at your home for your co-workers. One of them starts helping prepare appetizers but doesn't wash her hands before touching the food.

As hostess, it's your responsibility to speak up for the well-being of all your guests. That said, no one likes to be corrected, so it's important to speak gently. "When we're worried or stressed, we often forget that tone of voice makes all the difference. You need to be direct but also kind," says Post. Smile at your friend and nonchalantly say, "Oh, Kate, since it's cold and flu season, do you mind washing up? We just want to be extra-careful. There's some soap at the sink."

Scenario No. 6: It's two hours before your annual holiday cookie swap, and you notice the first signs of the flu. You don't want to let everyone down by canceling, but you don't want to get anyone sick either.

Call a close friend who's coming to your party and ask her to step in as hostess. You could say, "Jen, I think I'm coming down with something. I know this is a lot to ask, but everything is all ready, and I was hoping you could play hostess. I'll stay upstairs, but I want everyone to enjoy themselves.”

If you're too sick to have people in your home, ask a neighbor who is invited if she could hold the party at her house. Say, "Pam, I know this is last minute, and I'm so sorry. But I've got the flu and don't want to get anyone sick. Could we redirect to your place?" If she agrees, ask her to help you call the other guests to spread the word, and have your husband answer the door for any you can't reach. All he has to say is, "We're so sorry -- we tried to reach you. But my wife is sick, and we don't want to pass it along, so the party's next door."

If you don't have a friend who can host, then you must call your guests and cancel, says Post. "It's unfortunate to cancel last-minute, but it's better than causing your friends to get sick.”

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Photo: Corbis Images

‘Tis the season for out-of-town guests, dinner parties ... and stressed-out women. But the holidays don't have to be the craziest time of the year. To help you breeze through the season, we asked a chef, decorating guru and stress-management expert to share their smartest and simplest tips. Not only will you look like the perfect hostess, but you'll do it all with time to spare.

Decorate in Minutes
Having a dinner party? There's no need to make a trip to the florist or to glue together an elaborate tablescape. All you need for a festive centerpiece is a glass garden cloche, a bell-shaped cover for outdoor plants that's sold in gardening stores, says Jenn Andrlik, holidays and crafts editor for MarthaStewart.com. Turn it upside down and fill it with it ornaments or pinecones from your yard. Then invert a plate over the open end and turn it back over.

If you have leftover [holiday decorations] or you're swapping in new ornaments this year, this is a nice way to still keep the old ones on display," says Andrlik. "You can put any holiday decorations you have laying around in there and make them look beautiful.”

Keep Candles in Storage
Mood lighting is a must at festive events, but candles can burn out early. Instead, swap them for vases or frosted glass cylinders filled with white string lights, suggests Andrlik. Place them on a table near an outlet, and run the cord over the back lip of the vase -- or out the bottom if there's a hole. (Always check the label first to ensure that the lights have been tested for safety.)

Skip Shopping-center Chaos

Overwhelmed by the number of people on your gift list? Save yourself a trip to the mall and give presents that come from your heart -- and your kitchen. Baking may not seem like a timesaver, but if you can take an afternoon to churn out a few dozen cookies, you've got gifts for the whole family, says Colleen Covey, a chef and recipe developer (and new grandma!) in Orlando, Fla. Just divvy them up into pretty containers."We call my husband the "Cookie Man'," says Covey. "He makes 60 dozen in a variety of flavors.”

No time to bake? Buy some premade biscotti."You can dip them in melted white or dark chocolate to make them more festive," says Covey, "then put a few in a clear gift bag and tie them up with a holiday ribbon.”

Jazz up Simple Ingredients
To avoid extra trips to the store, look for ways to get the most out of the staples on hand, says Covey. She swears by herbed butter: a mixture of 2 teaspoons parsley, 1 teaspoon thyme, 1/2 teaspoon rosemary and 1/2 teaspoon sage mixed into 1 stick of softened, unsalted butter.

Covey cuts off half of the butter and rubs it under and on top of the skin of a raw turkey. She rolls up the other half in plastic wrap (twisting the ends to seal it) and puts it in the fridge to harden. Slice it into coins, and use it to make simple dishes seem gourmet."Mix it into gravy, place it on top of mashed potatoes, or melt a little over grilled steak," she says. The butter will keep in the fridge for seven days or in the freezer for two months.

Sneak in Some Silence
Part of what makes the holidays so stressful is that they seem to whiz by," says Kate Hanley, founder of MsMindBody.com and author of The Anywhere, Anytime Chill Guide: 77 Simple Strategies for Serenity. The cleaning, traveling, entertaining and cooking can run together in a blur.

No matter how busy you are, you can create a sense of calm by spending five minutes in silence each day, suggests Hanley. It could be the cup of tea you drink before the kids wake up, or the after-dinner time spent admiring the night sky with the family."Your kids may only last 30 seconds, but you'll be giving them the opportunity to learn how to quiet themselves," she says. "It'll also give you some time to savor the good part of the holidays instead of zooming from one thing to another."

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Photo: Corbis Images