1. Srsfitness E-Newsletter
Post-Christmas is traditionally the time people will look at their lifestyle
and re-evaluate where they are versus where they want to be (although
this can be done at any time obviously).
It’s always good to have some goals in place (and not just health and
fitness related) as goals help to keep you focused and motivated. Take
some time to think about what your goals were this time last year and how
far you’ve come or whether they need to be adjusted to reflect your
lifestyle. Split them into short, medium and long-term goals and start
working towards them now!
If one of your goals is to improve your health and
fitness, give me a call today and see what I can do for
you.
Welcome to my latest newsletter and the first one of 2015.
I hope you all had a fun-filled Christmas break and are feeling
ready to take on 2015 with gusto!
In this issue, I will be talking about why new years’ resolutions
don’t work and looking at some ways to change this. I’ll also be
exploring the often overlooked problem of depression and how
exercise can help. This is of course alongside the regular features
and goodies. Enjoy!
I will be releasing a newsletter every
quarter to share information, tips and
ideas so if there is anything you would
like to see featured within it or if you
have any burning fitness related
questions feel free to give me a shout on:
 sarah@srsfitness.co.uk
 07759 436533
@yellowpotplant
srsfitness
youtube “srsfitness”
You can also contact me for PT bookings
via any of the above means.
Check me out on social media and
like/subscribe and tell your friends!
Issue 5
www.srsfitness.co.uk
www.facebook.com/srsfitness
Welwyn Garden City, Hertfordshire.
www.srsfitness.co.uk www.facebook.com/srsfitness www.twitter.com/Yellowpotplant
SARAH SMITH - PERSONAL TRAINER
January 2015

2. Srsfitness E-Newsletter Issue 5January 2015
New Year’s resolutions – why they don’t work
Did you know that up to 92% of all New Year’s
resolutions fail?
It’s that time of year again where people realise they need to make changes
in order to be more successful, happier, or just better in general. It is natural
to think of the New Year as a chance to start over and one of the most
common New Year’s resolutions involves losing weight, which is why gym
memberships swell in January by up to 30%. In fact, for those who
recognise the changes that need to be made, you have successfully
overcome the first step.
Some reasons why your New Year’s resolutions fail:
 Making too many at one time
 Not doing the hard work to actually achieve them
 Failing to get started right away, but instead procrastinating
 Adopting someone else's resolutions, not your own
 Being unwilling to fail when trying to achieve them
 Quitting before you reach the finish line
Tips for succeeding and making healthy changes:
 Realise that you have the power to change your life by
changing your mind-set
 Set attainable goals - What is your vision of the ultimate you?
Take some time to imagine it, break it down, and then WRITE it
down! To make permanent change, you'll need to set short-
term and long-term goals, then create and write down your
action plans to achieve them
 Set up a support system (family, friends etc.) Share your goals
and how you're planning to accomplish them
 Restock your fridge and cupboards. Since you can't eat what's
not there, dump all the junk foods in your cupboards
immediately
 Start Moving! Exercise is the BEST way to burn calories and fat
Welwyn Garden City, Hertfordshire.
www.srsfitness.co.uk www.facebook.com/srsfitness www.twitter.com/Yellowpotplant
SARAH SMITH - PERSONAL TRAINER
Fitness myths busted!
Cellulite – do creams and lotions
really work?
In our world of “quick fixes” and so-called
“miracle cures” you may be sucked in to
believing the latest hype surrounding cellulite
reducing or “firming” creams.
The fact is, cellulite is a matter of age and
genetics. No creams, treatments or
procedures are proven to work in ridding our
bodies of the dreaded “orange peel” effect
long-term. Cellulite has everything to do with
how your skin lies over the layer of adipose fat
underneath it — so your best bet for reducing
the appearance of cellulite is simply to lower
overall body fat with proper diet and exercise.
In addition to reducing body fat, you should
work on building the muscles in your problem
areas, which can help a bit by creating a firmer
surface for the fat to rest on.
“Diet and exercise is the best
chance of reducing the appearance
of cellulite, and remember, 8 out of
10 women have it!”

3. Srsfitness E-Newsletter Issue 5January 2015
Depression is one of the most common mental illnesses in the Western world, with
one out of four women and one out of six men suffering clinical depression at some
point in their lives.
Depression can come about from a stressful or traumatic experience in someone’s
life, such as work troubles, relationship problems, death of a loved one, or bullying
and affects people in a multitude of ways, sometimes presenting very differently in
each individual. Generally, a person with depression may lack energy and
motivation; they may experience feelings of worthlessness, low self-esteem,
anxiousness, numbness or become overwhelmed with everyday tasks.
Thankfully, exercise can go a long way towards helping alleviate the symptoms of
this debilitating illness. Physical activity releases the feel-good hormones serotonin
and endorphins while completing physical tasks will give a mental boost and a sense
of accomplishment.
Ideally, activities should be fun and involve rhythmical breathing, as this can have a
meditative effect. Both cardio and weight training have been found to have positive
effects for those suffering from depression and other activities that can help include
yoga.
SARAH SMITH - PERSONAL TRAINER
Welwyn Garden City, Hertfordshire.
www.srsfitness.co.uk www.facebook.com/srsfitness www.twitter.com/Yellowpotplant
Top tips…….
Protect yourself - Dress in layers of soft,
breathable fabrics You'll be able to adjust
the layers according to your body heat —
remove them as you warm up, and putting
them back on as you cool down. Take care
to protect your head, hands, and neck with
hats, gloves, and scarves, and don't neglect
any exposed skin — apply layers of SPF face
cream and lip balm as needed.
Stay hydrated - When your body's working
hard to stay hydrated out in the cold, dry
air, each exhalation can sap your system a
little more. People tend to forget that they
can get dehydrated as easily by exercising
in cold weather as in hot, so it's extremely
important to up your water intake. The
same goes for fuel: Even if you aren't out to
run a marathon, getting a hearty helping of
complex carbs an hour or two before
vigorous exercise can make all the
difference.
Warm up - and stretch and cool down
inside, where it's warm. When it comes to
the cold weather, it's really important to
make sure your muscles aren't stiff, so take
the time to warm up slowly to prevent
pulling a muscle.
Be smart - Listen to your body — and the
weather forecast. Bring it indoors if the
weather looks treacherous — freezing
temperatures can end up doing more
damage than good for even the most
ambitious of outdoor enthusiasts.
Fighting depression with exercise

4. Dijon baked salmon
Ingredients
 1 dessert spoon butter, melted
 3 tablespoons Dijon mustard
 1 1/2 tablespoons honey
 1/4 cup dry bread crumbs
 1/4 cup finely chopped pecans
 4 teaspoons chopped fresh parsley
 4 (4 ounce) fillets salmon
 Salt and pepper to taste
 1 lemon, for garnish
Directions
 Preheat oven to 200°c
 In a small bowl, stir together butter, mustard, and honey. Set aside. In another bowl, mix together bread crumbs,
pecans, and parsley
 Brush each salmon fillet lightly with honey mustard mixture, and sprinkle the tops of the fillets with the bread crumb
mixture
 Bake salmon 12 to 15 minutes in the preheated oven, or until it flakes easily with a fork. Season with salt and
pepper, and garnish with a wedge of lemon
 Serve with new potatoes and steamed green beans
Exercise Corner………
The lunge is a great staple exercise for any program. This functional,
multi-joint exercise can be modified to meet your fitness levels and will
help to increase strength and muscle tone in the lower body as well as
working your core to the max and improving hip mobility.
 Step forwards with one foot keeping your feet in line
 Keep your back upright as you slowly bend and lower the back knee towards the
floor, raising the heel off the floor
 At the same time bend the front knee, making sure it doesn't go past your toes
 Don't let the back knee touch the floor before returning to the starting position
Variations & progressions
 Use a dumbbell in each hand
 Use a barbell over the shoulders
 Walking lunges - after completing one lunge as above, swing the back leg
forwards so that it becomes the front leg and repeat