It’s Fitness Friday ladies and gentlemen, and since we’re rolling into the new year, I wanted to focus on setting goals for those of you just getting started and renewing them for the veterans who already make health and fitness a part of their daily life.

Most of us can agree that our bodies aren't quite where they need to be. If you have any doubts but are too shy to ask the trainer at your local gym to give you a once-over, take your shirt off and get in front of a full-length mirror at home and bang out a few side straddle hops (or jumping jacks, as you civilians call it).

That should pretty much tell you where you're at physically.

No one is immune to the temptations of the holidays. Christmas cookies are my Kryptonite. They come within ten feet of me and I'm reduced to a weakened state, barely able to move or speak coherently.

And that's okay. We need to take time throughout the year to make sure we enjoy ourselves. It keeps us mentally healthy and if nothing else, a reason to reevaluate our fitness goals.

Since the start of the new year brings with it the dreaded "New Year's Resolution", it's imperative that we don't get too wrapped up in the symbolism of changing our entire lives just because the clock struck midnight.

If we make our goals to drastic, they will likely be unattainable.

Before getting started (or picking up where you left off), your first order of business should be to establish a baseline for which to begin. My favorite is the tried-and-true Polaroid camera that weighs as much as a barbell plate and emits a flash that could blind a Cosmonaut stationed on Mir.

Taking a digital picture is quick and easy - but no one can ever accuse you of photoshopping a Polaroid! It’s also a good idea to take measurements of your biceps, chest, quads and waist. If you want to track your growth or reduction in a particular area of your body, you should measure it.

Don’t bother getting tangled up in that construction grade tape measure, use a soft tape measure like a clothing tailor would for the most accurate read.

Once you’ve established your starting point, keep that Polaroid and tape measure handy for tracking your progress. The purpose is twofold. First, it helps you stay motivated by confirming your gains (or losses). You can’t always see your early changes with the naked eye, but there is no disputing the numbers.

Second, it can help you fine tune your workout. If you go hard for a month straight and nothing changes, you know its time to reevaluate your routine.

I'm a big proponent of baby steps. Like every other red-blooded American male, I'm obsessed with getting huge biceps and lats that resemble a Yield sign. But they won't do me any good if I look like Olive Oyl from the waist down.

In order to transform your body, you must first start from the core and work your way out.

By training your legs and core in addition to your upper body, you allow the body to release growth hormone systematically, enhancing all areas of training and muscle development.

Besides, how can anyone expect to crank out the biggest and baddest upper body workouts if they aren't flexible or stable enough to properly utilize the weights?

We have the luxury to do things right because it's still early in the year. There is no point in trying to kill ourselves when the warm weather is still six months away (Southerners get bent!). Remember, slow and steady wins the race.

So often our progress is hampered by the finer details. Beginners (and serious athletes) should keep a training and nutrition log for keeping track of everything they do inside and outside of the gym.

People who follow an exercise plan that eventually switch to a daily fitness journal are amazed at how many areas they are falling short in. It's not unusual to find some extra calories sneaking into your diet that you didn't see prior to keeping records. Or perhaps your symmetry is off because your routine is not balanced.

Sometimes it just takes a little fine tuning to break through that last wall.

And you should be drinking water like you’re camping on Mercury. Four to six liters per day at the very least. What’s the simplest way to determine if you’re getting enough H2O? If your urine is yellow and not clear, you’re not drinking enough water.

Time for a new year, time for a new you.

On Wednesday night, Dick Clark dropped a ball. Now Feel It! Nutrition is dropping a bomb: In celebration of starting fresh in 2009, Feel It! Nutrition is offering the loyal readers of MMAmania.com 20.09% off all orders over $100!

Unfortunately this limited-time offer comes with a catch: We’re only offering it to people who agree to commit to a daily fitness regimen that includes a healthy diet. Summer will be here before you know it!

If you’re ready to keep your focus and stay dedicated, then head over to Feel It! Nutrition and enter the promocode "CELEBRATING2009″ at checkout.

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Happy New Year to all of the MMAmaniacs. Be sure to take advantage of the 2009 Celebration sale over at Feel It! Nutrition, their way of saying thanks to all of their loyal customers for their continued commitment to healthy living.