Celtic Haven Golf and Leisure Club’s fitness tip of the week with Iân Morris. This week tips to keep your resolutions on track - Part one:

• Start small. It’s easy to promise ourselves to hit the gym 6 days a week – but harder to do it, especially when the days are short. Aim for 3 hard days a week – we can use any leftover energy to batch-cook some health food.

• Set definite goals. The more specific, the better. Set yourself gym targets like a bodyweight bench press or 25 minute 5k. They’ll keep us focused and the body changes will be a nice side effect.

• Stay accountable. Tell someone you trust your goals and ask them to help you stick to them. Once you’re committed, it will be harder to quit.

• Have a plan. If you go to the gym with no idea what you’re going to do, you’ll just waste time. Pick a plan you’re prepared to commit to for at least a month and stick with it.

• Be adaptable. The downside of training in January is that everyone’s doing it and your workout may grind to a halt when your favoured machine is occupied! Be ready to swap in, so you’re ready to continue.

• Keep a journal. Sets, reps and weights will do, though add more detail if you want to. Aim to move more weight, hit more reps, or take less rest between sets every week and you’ll see improvements fast.

• Use ‘finishers’. There’s no excuse for neglecting cardio, but it doesn’t have to take long. Finish a workout with a gut-check – an all-out 500m row or 30 burpees as fast as possible will do the trick.