The start of a new year is always full of promise, hope and holiday remorse. We spend too much money and pack on a few extra pounds during the holiday season and then promise to change our ways in the New Year. Unfortunately, we are over-ambitious and the resolutions rarely stick.

Take a look at some New Year’s Resolutions by the numbers, courtesy of Statistic Brain Research Institute:

45% of Americans usually make resolutions each year
85% of resolutions are centered on self-improvement & weight loss
64% of people give up on their resolutions by the third week of January

People cite lack of money and time as the reasons they give up so quickly. But the good news is, 30 seconds is all it takes to stay on track. World-renowned fitness and nutrition coach, Adam Rosante, has teamed up with Pure Protein, maker of delicious protein bars, snacks, powders and shakes, to show how you can stay on track with your fitness and nutrition goals all year long without an expensive gym membership or elaborate meal plan.

Adam Rosante is a private coach to A-list actors and professional athletes, creator of The People’s Bootcamp and author of #1 best-sellers, “The 30-Second Body: Eat Clean, Train Dirty and Live Hard” and “Super Smoothie Revolution,”