Happy New Year, !

As we enter 2025, let’s embrace a fresh start with balance and ease. The pressure to do everything perfectly can be overwhelming, especially after the holidays. Instead of diving into extremes or quick fixes, let’s approach the new year with small, sustainable changes that build over time.

Movement: Start Simple, Stay Consistent

The holidays can often disrupt our routines, and if you’re feeling like you’ve fallen off track or are starting from scratch, that’s perfectly okay. January is the perfect time to reset, but there's no need to overwhelm yourself with lofty goals. The key to lasting change is to start small and build gradually.

Here’s a simple plan to get you moving without feeling overwhelmed:

Strength Workouts: Aim to include 1–2 strength training sessions per week. These sessions are your foundation for building muscle, improving balance, and boosting energy. Full-body movements like squats, deadlifts, push-ups, and core exercises are great starting points. The key is consistency—start with manageable workouts that you can stick to, and gradually increase intensity as your body adjusts. You don’t need to be lifting heavy right away; just focus on getting your body moving with proper form.

Walking/Steps: One of the easiest and most effective ways to stay active is by walking. Commit to as many steps as you can, whether it's a walk around the block, a lunchtime stroll, or simply taking the stairs instead of the elevator. Aim to walk a little more each day. Not only is walking low-impact, but it also helps clear your mind, reduces stress, and keeps your body active throughout the day.  Aim to make movement a regular part of your day and stay consistent.

Prioritize sleep and recovery: Your body needs time to repair and recharge, especially if you’re starting to get back into workouts after a break. Aim for 7–9 hours of sleep a night and listen to your body when it needs rest. Remember, recovery is just as important as training itself—it’s during rest that your body becomes stronger, so don’t skimp on sleep or self-care. If you feel like you need more of a rest, try low impact movement like yoga, Pilates, or mobility work.  Find the intensity level that works for you.  

Winter is not the best time to push yourself to extremes. Yes, you might feel motivated with the new year to take on extreme challenges but it's best to transition into a new routine gradually. Going from 0 - 60 and pushing yourself too hard can lead to burnout. If you’re feeling energized and ready, go for it! But always listen to your body and adjust as needed. The goal is to stay consistent without overdoing it.

Nourishment: Warm, Simple Foods for Winter Wellness

As we settle into winter, it’s natural to crave warm, comforting meals. The foods you choose this season can nourish your body and support your immune system. Focus on whole, nutrient-dense foods that help keep you energized and satisfied.

Here are some winter food staples to keep on hand:

Root Vegetables: Sweet potatoes, carrots, parsnips, and beets are perfect for winter. These vegetables are rich in vitamins, minerals, and fiber, which support your overall health. You can roast them, add them to stews, or enjoy them mashed for a warming, nutrient-packed meal.

Winter Spices: Spices like cinnamon, ginger, turmeric, and garlic are perfect for winter meals. Not only do they add incredible flavor, but they also have anti-inflammatory and immune-boosting properties. Sprinkle some cinnamon on your morning oats, add ginger to a warm tea, or toss turmeric into soups and stews for a soothing, health-boosting touch.

Simple, Nourishing Meals: When life gets busy, the last thing you want is a complicated recipe. Keep meals simple and quick by making one-pot dishes like soups, stews, or chili. These meals are easy to prepare, and you can load them up with vegetables, lean protein, and healthy fats. Another great option is roasting a variety of veggies and pairing them with a simple protein like grilled chicken or tofu for a quick, nourishing dinner. You don’t need to spend hours in the kitchen—just keep it simple and prioritize whole foods.

Mindset: New Year’s Resolutions with Purpose

When it comes to New Year’s resolutions, let’s be mindful of how we approach them. The pressure to create a “new you” can be overwhelming, and often leads to frustration and feeling like you're failing. Instead of focusing on drastic, restrictive changes, let’s set intentions that align with our values and create lasting, sustainable habits.

I’ve written a blog about different methods and theories for creating New Year’s resolutions and how to approach them in a way that works best for you and supports long-term success.  Read the full blog here. to learn more.

Remember, the key is progress, not perfection. This year, let’s focus on making choices that feel right for us in the long run, rather than chasing quick fixes. Small steps, consistency, and patience will lead to long-term success.

As we start 2024, let’s take the pressure off and commit to a year of balance. You don’t need to overhaul everything all at once. Instead, focus on consistency, nourish your body with good food, and honor your need for rest and recovery.

Wishing you a fulfilling, balanced start to the year.