By Tracy Deborde, ACSM-CPT
As a personal trainer, one of the most common things I hear every January is, “I just need to get motivated again.” But motivation isn’t usually the problem — it’s starting with goals that are too big, too restrictive, or too overwhelming.
Instead of focusing on resolutions this year, I am encouraging people to focus on building small, repeatable habits that support long-term health and wellness.
What’s actually needed for better health?
You don’t need extreme workouts or hours in the gym to improve your health. According to the American College of Sports Medicine (ACSM), general health benefits can be achieved with:
- 150-300 minutes of moderate-intensity activity per week (or 75-150 minutes of vigorous activity) — about 30 meaningful minutes, five days a week
- At least two days per week of resistance training focusing on all major muscle groups, including mobility and flexibility routines.
That might look like walking, cycling, strength training, or a combination of activities you enjoy. I cannot stress enough that consistency matters much more than intensity!
Take advantage of local resources.
One of the biggest advantages of living in our area is access to quality local fitness options. Community gyms such as Resolutions Fitness and Training Center, 4-U Fitness and Training Center, King’s Daughters Wellness Center, The Gym, The Basement, Downtown Fitness of Russell and All-Star Athletics offer structure and supportive environments for a wide range of fitness levels.
For outdoor lovers, walking and hiking are excellent ways to stay active. Grayson Lake Trails, Grayson Walking Trail, and Carter Caves State Park all provide accessible opportunities to move your body while getting some sunshine and fresh air — and those minutes absolutely count toward weekly activity goals.
Simple nutrition changes that add up.
Rather than drastic diets, focus on manageable nutrition shifts:
- Eliminate breaded and fried foods
- Limit or eliminate processed and fast foods
- Focus on lean protein sources, vegetables, and complex carbohydrates at each meal, spread throughout the day.
- Choose water instead of sugary or diet drinks.
- Start tracking your intake .
These changes improve energy, heart health, body composition, and overall wellness without the stress of rigid rules.
Habits first, big goals later.
Instead of starting with a long-term outcome like weight loss or body transformation, begin with short-term habits:
- A 20-30 minute walk most days. (This can be divided into two 10-15 minute sessions.)
- Two strength-training sessions per week.
- One improved food or drink choice per day.
Once those habits feel routine, progress becomes much easier — and far less intimidating.
Why professional guidance matters.
Social media is full of fitness advice, much of it conflicting or unrealistic. Working with an experienced, certified personal trainer helps cut through the noise and creates a strategy that is safe, effective, and individualized.
Many people are also surprised to learn:
- Some employers offer wellness program discounts for local gym memberships.
- Certain trainers accept HSA or FSA payments, making professional guidance more accessible.
The takeaway.
Health doesn’t require perfection — it requires consistency. Start small, use the resources available in our community, and focus on habits that fit your real life. Over time, those habits add up to meaningful, lasting change.
About the Author
Tracy Deborde is an ACSM-Certified Personal Trainer with a bachelor’s degree in health science. She specializes in sports conditioning, nutrition, women’s fitness, and bodybuilding and physique coaching. Tracy works with individuals of all experience levels to build sustainable, results-driven fitness strategies.
