The new year is a time of self-reflection—what better way to improve your health than by setting fitness goals for 2025?
Meeting New Year’s resolutions come with challenges and can fail without a measured approach. Several local personal trainers offer their ideas for staying on track to get in better shape and lose weight.
One of the roadblocks to success is boredom, advises Elliott Datlow, general manager and tennis director at the Aspen Hill Club in Silver Spring.
“People get bored by hitting the gym on their own. At our club, we give people a variety of ways to have fun and smile while they are working to get in shape and stay in shape,” Datlow says.
The club offers something for everybody: yoga, Zumba, Pilates, tennis, swimming and pickleball, among other activities. “If people are happy when they come to the gym, they are going to be more successful at getting into shape. They get that feeling, that excitement, that motivation, that inspiration,” Datlow says.
“A lot of the obstacles take care of themselves because people prioritize themselves and their time,” he adds.
Focus on daily habits rather than the end result, personal trainers say.
“Developing habits are going to help you achieve your goals—choosing the right foods and exercising,” says Julian Sisman, owner of Prepare For Performance Training in Rockville. “Make sure your goal is something that you can achieve. You’re not going to lose 30 pounds in four weeks. You have to look at it from the perspective of losing five pounds in maybe two months.”
Be realistic and start small. “A 10-minute walk is better than nothing and you still can work on your goals,” Sisman says. “People try to do too many things too fast and too much.”
Have someone give you guidance consistently, like a personal trainer, a group of fitness enthusiasts, or an accountability buddy, who will help you achieve your goals, Datlow says.
“Trying to do something on your own can sometimes be an uphill battle,” Datlow says.
“With an accountability buddy, you can cheer each other on and celebrate each other’s successes,” Sisman says.
Having several people in your life supporting you helps with accountability, says Eric Leader, owner of Everybody’s Personal Trainer, which has an in-home clientele throughout Chevy Chase, Silver Spring and Rockville. “It’s important to let people know. It may be a spouse or co-workers.”
Consistency and easing your way into a fitness program is key, says Elad Covaliu, owner and head trainer at ReachOn Fitness in Rockville. “Often people will dive headfirst into an intense plan three or four days a week. So, the first couple of weeks they do it and then it tapers off because it’s too much to keep up with. I always tell my clients it’s better to build your way up and slowly progress, from one or two days a week to more frequent. Don’t go too fast, too soon, especially if you haven’t been doing much before.”
Having a trainer on board helps in structuring a plan. “You want to set your goals and have realistic, attainable and specific, short-term, mid-range and long-term goals,” Leader of Everybody’s Personal Trainer says. “If you don’t reach it, you can get discouraged and you decide not to continue.”
“Once you achieve that short-term goal, you feel a sense of accomplishment and it gives you good momentum moving forward. Then you set another goal,” Leader says.
A set of goals may include walking a mile three times a week, then jogging a half mile, then running a 5K race.
A job and family can get in the way of fitness goals. “It’s easy to wake up in the morning and think, ‘I have a long day ahead; I just don’t feel like doing my cardio before work,’” Leader says. “One morning turns into two, two turns into three and the next thing you know, you say, ‘forget it. I’m done.’”
Steven Evans, Jr. is regional director of fitness for Training Ground in Bethesda and Arlington. In personal training sessions, Evans tracks his client’s progress and performance.
“They can see the results flowing in as they’re putting in the effort. That’s very motivating and boosts adherence to the program,” he says.
“Just keep celebrating the small victories while keeping the larger picture in mind.”
Lindsey Imirie is a personal trainer at PEAK Gym in Gaithersburg. Because of resolutions, she sees an influx of clients coming in January.
“A lot of people are experts in starting something and not finishing all the way through.”
She suggests making a small list of resolutions, one to three maximum. Write them down and keep them in a visible place that serves as a reminder.
“Each resolution has to have a reason. ‘Why am I seeking this for myself? What’s my motivation for this?’” she says. “Ask yourself the reasoning behind the resolution. ‘Is it for my health? Is it for my looks? Am I trying to please another person?’”
“Start making a promise to yourself that you’re going to show up for yourself every day.”
Consulting with a professional trainer can help set realistic goals. “Our mind is going to skip straight to that magazine photo especially for women,” Imirie says.
Acknowledge and recognize your successes—small wins as much as big wins. “It reinforces positive behavior if you reward yourself by buying something you enjoy or having a nice meal with friends,” Imirie says.
“New Year’s is a really great time to reflect on the past and set a new goal for the future. But it’s progress and not perfection,” Imirie adds. “Never give up on yourself.”
