The American College of Sports Medicine (ACSM) has released a set of tips to help fitness professionals make sure their gym members stay on track with their New Year's fitness resolutions.

1. Plan ahead. The Christmas period can be stressful for many, but a few lifestyle tweaks can ease the angst among customers. ACSM researchers found that those who combated anxiety and weight gain with regular, moderate exercise and stress management techniques reported boosted mood and reduced body weight.

2. Help your customers find their own reasons to get fit. Research shows that men and women exercise for different reasons. Men typically begin an exercise programme to improve their physique, while women exercise as part of maintaining healthy lifestyle.

3. Test members' competitive side. An ACSM study showed that motivation to be physically active was higher when competitive sports were involved.

4. Promote staying fit in short bouts. Researchers found that those who exercised in three, 10-minute segments per day were more likely to stay physically active compared to those who exercised continuously for 30 minutes.