Bathurst Strength and Conditioning's Kieran O'Dwyer on keeping fitness resolutions throughout 2020

Bathurst Strength and Conditioning business owner Kieran O'Dwyer said goals such as 'I will lose weight' are less likely to carry through than 'I will train three times a week'.

"The rate of people not achieving their goals is about 90 per cent," he said.

"If it's physical like 'lose weigh' it's already shrouded in insecurity - you're not excited about it.

"If it's something like 'I will start running twice a week to eventually run a 10-kilometre event' you're more likely to get there."

Mr O'Dwyer said fitness goals benefited from planning.

"It's preparation that dictates performance," he said.

"So if you prepare for your goals before you set out to achieve them in 2020, you've got a better chance."

Mr O'Dwyer said many people fail to educate themselves on the importance of good nutrition, which can also be a good place to start.

He said he also tries to impart on his clients the importance of embracing indulgence at this time of year.

"We want members to feel good about it," he said.

Mr O'Dwyer said it was important to spend some time reflecting on where your fitness level currently was.

He said reviewing the year and what you were and were not happy with would provide an opportunity to decide where you would like to see chance.

Mr O'Dwyer recommended sitting down and drafting a plan of where you expect to be in the next 10 years in terms of your health and fitness.

Specifics such as 'providing inspiration by being an example to my children' were likely to improve motivation for change.

Process goals refer to specific things you'll do to achieve the results you want, rather than the physical result.

For example: 'I want to do train three times per week, incorporating squats into my workout' or 'I want to count calories to achieve my nutrition goals'.