Three weeks into the New Year -- are you still sticking with your healthy resolutions?

LAKEWOOD, Ohio - We're three weeks into the New Year, but if you're like some of us here at NewsChannel5, keeping up with your healthy resolutions can be tough.

So many of us tend to fall off the healthy eating and fitness wagon when we get into a groove for the New Year. Believe me, I'm one of them!

That's why we're On Your Side with some great tips to beat temptations and keep you on the fit track, whether you're at home, at work or at the gym.

Many of the reasons we fall off the fitness wagon are common: You're bogged down with work, rushing around with kids, or just can't pass up your weekly craving for pizza. Don't worry, we've got you covered.

Local fitness expert Marty Velasco, from Fitness Edge in Lakewood, offered great tips to not only keep you on the right track now, but all year long. Before you know it, you'll have a permanent, healthy lifestyle.

To get your heart rate up, use your chair to do squats or run up and down the stairs to get your blood flowing.

To keep that blood moving, try using your water bottle or even canned food instead. You don't need to use weights. "Anything that has some weight to it around your office or home will work", Velasco says.

And when it comes to good food choices, Velasco says he pushes anything that "goes bad fast." Meaning, fruits, veggies, yogurt, cheese, fishes and lean meats. If you need carbs, that's ok, just keep them whole grains. "White or processed foods are not as healthy", according to Velasco.

Plan your meals and snacks ahead the night before. That's a great way to stay away from unhealthy snacking and adding extra calories to your day.

If you'd like more information about fitness you can click here . Good luck!