He’s one of a dozen of the club’s staff, volunteers and young members enrolled in the program being run in conjunction with Smoke Free Illawarra.

Mr Valesini, 53, said he received a ‘’wake-up call’’ when his carbon monoxide levels were measured at the start of the challenge.

‘’My carbon monoxide levels were around 25 the first week, but after cutting right back they’d come down to seven the following week,’’ he said. ‘’Now I’ve quit the next measurement should be zero.’’

While the levels of the poisonous gas in his body are down; his energy levels are up after kicking the habit.

‘’I’ve got a pretty active role, now I can keep up with the kids I train – and hopefully motivate them to give up smoking – or not start.’’

On World No Tobacco Day, Illawarra health authorities are urging smokers to take advantage of support programs like Nothing Butt the Challenge.

‘’The challenge is designed to equip young people with the skills they need to reduce or quit smoking and it outlines how they can gain support when they need it,’’ Illawarra Shoalhaven Local Health District health promotion officer Stuart Porter said.

‘’It is also a way to engage with youth and improve self confidence in quitting.’’

This World No Tobacco Day, the NSW Quitline is sharing five top quit tips:

1. Set a quit date

For many smokers, setting a quit date helps to get things moving. The day before your quit day, find and throw out all cigarettes, lighters and ashtrays in your house, car and workplace.

2. Think about your triggers and change routines and habits

Think about when and where you like to smoke. Do you like to smoke when drinking coffee or alcohol or after meals? Do you like to smoke socially with family or friends at home or when eating out?

Then plan to temporarily change your habits accordingly. In the early days, avoid situations where you used to smoke.

3. Reduce caffeine and alcohol intake

When cutting down or quitting smoking caffeine can have a stronger effect. Higher caffeine levels can make you feel more restless, increase anxiety or make sleeping difficult.

The effects of higher caffeine levels can be confused with tobacco withdrawal symptoms. Plan to halve the amount of caffeine (coffee, tea, energy drinks and cola) that you drink.

Drinking alcohol can make quitting harder and can make you forget your reasons for wanting to quit. Having a drink with friends may trigger your cravings. Instead of meeting for drinks, suggest something else, for example, going to the movies, going for a walk or doing some exercise

4. Organise a quit support team

Decide who you will ask to give you support. Do you have friends, family and work mates who might encourage and support you? Ask them not to smoke around you and not to give you cigarettes even if you ask for them.

Make your home a smoke free environment. You could also try getting a friend or group of friends to quit with you and support each other on your quit journey. Join the iCanQuit.com.au online community.

Talk to your doctor or pharmacist about products and strategies to help you quit.

Using nicotine replacement therapy like patches and gums can help deal with cravings and withdrawal symptoms and can increase chances of quitting successfully.

5. Plan some rewards

A pack a day smoker will save around $6400 a year if they don’t smoke. Plan short term rewards, such as movie tickets, new clothes or a new phone and long term rewards such as a holiday or even towards a deposit for a car or house. Celebrate your success.