Five tips for sticking to your new year's resolutions

Fuel yourself
Always make sure you eat and have water an hour before working-out; you wouldn't expect to drive a car fast on an empty tank. I usually eat a banana, nuts and seeds to give me some slow-release carbs and protein. I also drink two litres of water (including herbal teas) throughout the day and take an isotonic drink with me whilst training to keep hydrated and energised.

Get fired up
I always look forward to my sessions. If you approach every workout thinking positively, you'll get the most out of it. Get your mind expecting a great session and your body will follow. I keep a diary and before each session, have a written-plan of what I want to achieve. Before a competition I also write down the lifts I'm aiming for, and in the days before, start actually visualising myself lifting them. I very much believe in being your own inspiration and responsible for self-motivation.

Mix it up
Specificity for your sport is key, but the body loves to adapt. I throw in lots of bodyweight exercises to keep my body from getting used to the same thing, plus it keeps sessions fresh. Powerlifting and lots of cardio don't mix particularly well so I keep a healthy diet to stay lean (I'm around 54kg bodyweight) and only do some mountain bike ride outs or brisk walking for cardio. Adding plenty of repetitions of kettlebell swings and overhead presses at the end of a session is also a good heart workout.

Get technical
You don't need to lift heavy weights all the time. Lift something lighter every now and then, and really focus on what you're doing. Practicing form makes for better muscle strength development. Powerlifters train to lift their absolute maximum in competition. I respond well to training at about 90% of this or higher, most of the time. However in a 'technical' session I'll work at about 60% of my maximum.

Get enough rest
Over-training is easily done. It's great to push yourself, but training too often or always heavy, will inevitably end in illness or injury. Always give yourself vital time to recover and repair - I try to get at least eight hours sleep a night. In the run up to a competition, after a weekend training session, if I feel I need an hour's nap, I have one, and feel much better for it!

Louise Fox is a York Fitness athlete. 

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