Five Surprising Fitness Resolutions for 2025

How to Build Health and Fitness Habits That “Stick”

A new year is a chance for a fresh start and a great time to set goals for healthier habits. 2025 can be the year your fitness resolutions last a lifetime.

Chris O’Hearn, a personal trainer and life coach at Covenant Health Fitness Center in west Knoxville (Fort Sanders Health and Fitness Center), says the secret to success is in your approach to those New Year’s fitness resolutions. And at Covenant Health’s four fitness locations in East Tennessee, we can help you reach your goals. Make it your healthiest year yet!

Here are five strategies to help you take charge of 2025:

1. Reframe Fitness Resolutions as Intentions

Forget rigid, boring goals. Set intentions that excite you.

“Think about why you want to be fit,” O’Hearn says. “Is it to feel stronger, have more energy, or enjoy weekend activities and new adventures? Knowing your ‘why’ gives you purpose and drive.”

Purpose and drive can fuel workouts that are more effective and enjoyable. You can turn intentions into actions as you jump in the indoor pool, play tennis and pickleball, or dance to the beat in a Zumba class — whatever activities are 1) enjoyable for you, and 2) help you achieve your ‘why.’

If you need help developing a plan for turning intentions into actions, personal trainers are available at Covenant Health’s fitness locations. The trainers can help you develop personalized fitness plans tailored to your lifestyle, schedule, and passions.

2. Embrace “Micro-Habits”

Big changes don’t happen overnight, so start small. O’Hearn says it’s good to aim for short-term goals first. For example:

• Walk for 10 minutes, then jog for 60 seconds.
• Every couple of weeks, increase your distance by half a mile.

When you accomplish achievable goals, you’ll gain the confidence to do more. “Baby steps build momentum,” O’Hearn says, “and suddenly, you’re thriving.”

On cold winter days, take advantage of the indoor walking tracks and exercise equipment at Covenant Health’s fitness centers. These activities can help you build your strength and endurance over time.

3. Focus on Attitude Rather Than Outcomes

O’Hearn says it’s time to stop looking at New Year’s fitness resolutions like a to-do list of tasks to tackle. Those lists remind you of what you haven’t done, instead of what you’re capable of doing. Instead, focus on the here and now with self-confidence and a positive attitude.

“Start saying, ‘I’m becoming someone who takes care of myself,’” O’Hearn says. “When you see yourself as the healthy, active person you’re becoming, everything shifts.”

Look for enjoyable opportunities that align with your new lifestyle. Covenant Health’s fitness centers offer a mix of cardio, weights, game courts, family-friendly aquatic facilities, group classes and more. You’ll find activities and support for your unique interests and goals.

4. Choose Self-Compassion Over Self-Criticism

No one is perfect. If you miss a workout or eat something you shouldn’t, practice self-compassion. In the words of inventor Thomas Edison, “Many of life’s failures are people who did not realize how close they were to success when they gave up.”

O’Hearn and the other personal trainers at Covenant Health fitness facilities constantly witness the power of starting over. They provide encouragement for getting back on track with no judgement.

“Fitness isn’t a sprint; it’s a lifelong marathon,” O’Hearn says. “Progress is always more important than perfection.”

5. Anchor Resolutions in Gratitude

When you’re thankful for what your body can do, every workout is more rewarding. The ability to move is a gift that shouldn’t be taken for granted.

“Gratitude fuels positivity, and positivity makes those goals a lot more fun to achieve,” O’Hearn says.

Whether it’s as simple as the ability to go for a walk or being able to go “faster, farther and harder” because of your fitness improvements, celebrate every win.

Start Your Fitness Resolutions With Covenant Health

Don’t just set goals for the new year. Build a better lifestyle that makes you excited to wake up every day for the rest of your life.

Covenant Health can help make your resolutions reality. With state-of-the-art facilities, expert trainers and supportive communities in Knoxville, Fairfield Glade (near Crossville), Pigeon Forge and Morristown, Tennessee, you’ll have the tools you need to succeed. Make 2025 the year you become the best version of YOU!

Covenant Health Fitness Locations in East Tennessee

Covenant Health fitness facilities offer cardio and strength-training equipment, group classes, personal training, aquatics facilities, and more. Learn more about locations, hours, and services offered at these centers:

• Covenant Health Fitness Center, west Knoxville (Fort Sanders Health & Fitness Center)
• Cumberland Wellness Complex, Fairfield Glade (Cumberland plateau)
• LeConte Wellness Center, Pigeon Forge Community Center
• Morristown Landing, Morristown

Five Moves to Set Your Fitness Resolutions in Motion 

Kickstart your health and fitness resolutions with these beginner-friendly exercises recommended by Karen Milligan, exercise physiologist and Covenant Health’s population health manager. The exercises focus on building strength, improving posture and developing flexibility to help you start the new year on the right foot. 

Cardio Made Simple

Engage in heart-healthy activities suited to your fitness level, such as walking, biking or aquatic exercises. Start with 15 minutes every other day, gradually adding five minutes each week. This slow and steady approach helps build endurance safely without overexertion. It can also help prevent frustration and burnout.

Modified Plank

Begin by lying face down on the floor. Place your hands underneath your shoulders. Bend your knees and cross your ankles. Push with your hands and lift your hips until your body is in a straight line from the shoulders to the knees. (Make sure your body weight is being held by straight arms and just above the kneecaps.) Hold as long as possible and slowly lower the body back to the floor. Don’t hold your breath as you are holding the plank. Repeat 5-10 times.

Building muscle in the core has a multitude of benefits for achieving fitness resolutions. When you strengthen your center, you feel empowered to try more strenuous exercise. The muscular support is also great for the spine.

Pelvic Tilts 

Lie on your back with knees bent and feet flat on the floor. Tilt your hips backward to press your lower back into the floor. Avoid using your feet for momentum. Repeat this exercise 10-20 times. Strength in your hip area supports your legs, your knees, and your back.

Bridges 

From the same starting position, press your feet flat on the floor and lift your hips as high as you can. Hold for a few seconds before lowering. Repeat 10-20 times. Pelvic tilts and bridges are gentle on the joints but go a long way toward strength and stability in the lower body, mobility in the hips, and improved posture.

Daily Stretching 

Never underestimate the importance of taking time to stretch. Flexibility supports all other aspects of fitness. A few minutes of stretching every day can make a big difference in how your body feels and moves.

Posture Boosters to Support Fitness

Long hours at a desk can sabotoge your fitness resolutions. Take brief breaks during your workday to do these easy stretches.

Hip Circles: Stand upright and make 5 circles in each direction with your hips. 

Shoulder Blade Squeezes: Squeeze your shoulder blades together 10-20 times to relieve tension.

In addition to fitness centers, Covenant Health offers programs for area businesses to help employees develop healthy lifestyles, improving quality of life both on and off the job. Learn more about our workplace programs.