New Year’s Resolution – How To Stick To Yours

New year’s resolution are made by everyone – even those who don’t particularly believe you need to wait until January 1st to change your life for the better! The hard part is sticking to them. Why? Because it usually means giving up on something or having to do something for something that will benefit us long term.

Habits are hard to form, but this is usually because we focus on the thing we don’t want to do and don’t see the ‘overnight’ success that we really crave. So how can we, very easily, start getting excited about the day to day goals?

Sticking To Your New Year’s Resolution – Reverse Engineering

The reason that we, as a nation, tend to ‘drop off’ our New Year Resolutions around the 12th of January is because we still feel uncomfortable, the habit hasn’t formed yet (they say it takes 31 days of sticking to a new habit to form) and our goal is SO far away.

You can easily rectify this mind set by reverse engineering where you want to be a year from now, then a month from now, then a week from now.

Writing out our year, month and week goals – one after another – allows us to easily visualise the importance of this week in the bigger picture of what we really want.

Those initial uncomfortable times will become a little more bearable, your goals will become much more attainable, and the satisfaction of achievement and reward will be much more frequent – which forms habits and removes the uncomfortable feeling of change!

How To Stick To Your New Year’s Resolution – An Example

Let’s say your New Year Resolution is to lose 2 stone of body fat in 2016.

Some might say that goal is ‘too big’ and you need shorter, more attainable goals. In reality, we NEED this goal to fuel our short-term goals. If we’re going to change, we want phenomenal results, right?

So we structure our goals – which we write out every day by hand – like this:

  1. My Year Goals – Lose 2 stone of body fat
  2. My January Goals – Lose 2lbs
  3. My Week Goals – Lose half a pound

New Year's Resolution 2016

Your goal is no longer to lose 2 stone, it’s to lose half a pound. Pretty easy, right? So what’s the final cherry on top? Executing your plan.

Putting Your New Year’s Resolution In To Action

The final tip is to write down your action points under the header of your goal, so you now visualise why you’re doing it.

Do you write out a Workout plan to take to the gym? You should. But even more so, try hand writing at the top “Do this and smash my half a pound week goal!”, followed by your work out plan.

Personally, I do this for everything and it lights a fire of inspiration in my belly to not only do what I have to do but most importantly, enjoy the process. I can literally FEEL myself getting closer to my goals whilst putting in the hard work required.

Want some inspiration to stick to your New Year’s Resolution? Keep an eye out on our social media pages (Facebook, Instagram, Twitter, Pinterest) for 31 days of transformations in January from our Transformation of the Year 2015 competition!

We have some incredible stories of how people completely changed their appearance, their happiness and their drive for life through smashing their goals in 2015! Next up, is you!

PS… why not hold yourself accountable on your new journey by purchasing your SFN EXPO Early Bird Ticket now? The small investment will help keep you on track as you are even more invested in your goal for self-improvement!

Exhibiting at SFN EXPO 2016

Exhibiting at SFN EXPO

Exhibiting at SFN EXPO

Are you thinking about exhibiting at SFN EXPO 2016? We wanted to share with you some testimonials from 2015 exhibitors. Here is what Jonny Curley from Anytime Leisure and Anna Sward from Protein Pow had to say:

Anytime Leisure

SFN EXPO has been a revelation to the Scottish Fitness Industry and to the UK fitness industry in a lot of ways. This is a expo that really focusses on the customer and provides so much knowledge and experience for the verywide ranging customers from the complete beginner to the expert trainers.

You have crossfit games, strongman competitions, nutrition workshops, industry experts guiding the personal trainers on how to run a successful business, bodybuilders, strength and conditioning seminars and many more.

If you are coming to start the journey of losing weight or an expert in your field this is a weekend you will gain so much from.

Anytime Leisure is a specialist in fitting  out all sizes of gyms UK wide from home gyms to large specialist gyms.  We are based in Scotland and are delighted to see a show like this in Glasgow.  Anytime Leisure will be working with the team at SFN EXPO to enhance the shows appeal and awareness for an even more successful show next year. 

Thank you for all your support over the last two years and best of luck for next year – Jonny Curley, Director 

Protein Pow

As a business within the health and food sector, Protein Pow is at the forefront of opening new markets and experiences to consumers that are highly interested in health and fitness yet may feel intimidated by the way in which the industry has in many cases presented itself. 

SFN EXPO 2015 provided an education driven, health focused, and family-friendly event for us to continue building our brand. Its audience was all inclusive, ranging from busy parents wanting to gain information on how to provide healthier alternatives to their families, to athletes wanting to enhance their fitness and nutrition. It was an event geared towards everyone looking to lead a healthier and more active lifestyle. 

SFN EXPO 2015 made health and fitness education accessible, mainstream, fun, and inspiring, in a way that no other health and fitness expo has managed to do in the UK.

Protein Pow is looking forward to continuing our relationship with SFN EXPO and helping to expand the expo further through unique workshops, premium product offerings and a focus on creating a rewarding experience for all that are interested in better health and delicious nutrition-packed food!” – Anna Sward, Founder of Protein Pow

If you have any questions on exhibiting at SFN EXPO 2016, email

The Ice Bath Debate

The Ice Bath Debate – Good or Bad for Performance?

The debate on the use of ice baths, or cold-water immersion (CWI), rages on with many pundits claiming it is good and others claiming it is not.

The answer depends on the stage of training the athlete is at and the main objective of that training block.

If you are in the pre-competition phase of training and the main objective is to build power then there is research indicating that CWI (and other micro-strategies for minimising training responses, such as anti-oxidant supplementation) during this phase may limit the adaptation effect i.e. your muscles will adapt to the increased workload faster if the body is allowed to contend with the inflammation and micro-tears naturally without the intervention of CWI.

However, if you are tapering the workload toward an upcoming competitive event or if you are in the competitive part of the season then the main focus shifts to recovery and minimising fatigue rather than power building and in these circumstances research indicates CWI will be beneficial.

The key word here is fatigue.

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Fatigue is the main precursor of injury and is also a major performance inhibitor. Consequently, the fitness coach’s objective is to maximise fitness and minimise fatigue in order to maximise performance and lower the risk of injury.

And the main strategies for combating fatigue: Good Sleep, Good Diet, Hydration and Cold Water Immersion [per Gregory Dupont, FIFA Sports Injury Summit, Wembley Stadium, April 2013].

The argument is further complicated in team sports where skill, tactics and pre-planned moves need to be coached on the training pitch. In these sports the coach will want the players to be mentally alert and physically prepared to benefit fully from the coaching session, not hobbling around only partially recovered from the previous day’s training. In this instance there may be a conflict of interest where the fitness coach is trying to maximise adaptation while the team coach wants the players recovered sufficiently to benefit fully from the training session, therefore, CWI may be strategically used to fit the on-going training session plans rather than eliminated to cater for both objectives.

So is CWI good or bad?

The answer depends on the part of the season and the main objective of the current training regime. In the competitive phase of the season CWI will help minimise fatigue and aid recovery, thereby improving performance and lowering the risk of injury. In the pre-season, or power-building phase, of training CWI may adversely affect the adaptive response.

So, as with most tools in the athlete preparation toolbox, it is how the coach uses CWI to best effect, rather than whether it is appropriate to use it or not!

Good luck in your training!

© Colin Edgar, Managing Director, CET CryoSpas, October 2015