Start Doing These 5 Simple Things Now to Kick Start Your New Year’s Goals!

Don’t wait until January 1st to start your journey to better health. Do these five things now to get a head start on your goals and start 2025 off healthier than you imagined. Starting these 5 habits now will kick start your towards a healthier self. 

1. Drink water! If you don’t have a refillable water bottle, get yourself one. Drinking water is so important. It can be more difficult to drink that water in the colder months but it is so important to stay hydrated. The winter air is dry and so is the air in our homes from the heat. Drinking enough water helps keep your skin from getting too dry in the winter. Proper hydration also supports your immune system. I have a Stanley but my cup closes like a thermos and I love it.
2. Walk! The winter is so dark and cold. It is hard to find the motivation to move. We tend to be even more sedentary in the winter. Walking, especially in the winter, offers numerous benefits. It helps strengthen your immune system and the fresh air is so good for you when you are indoors the majority of the time inhaling recycled air. Also, if you can get outside while it is still light out, the natural light helps improve your mood and fights seasonal affective disorder during the winter. Don’t let the cold stop you. Get out and get that walk in. Make a goal of hitting between 7.000-10,000 steps daily. If you don’t track your steps, you should start. You don’t need a fancy watch to track your steps. This watch on Amazon has great reviews and is under $30. I have an Apple Watch myself but there are plenty of options to track your steps. Set a goal for yourself and do your best to hit your stop goal every day. Some days you may fall short and that is okay. As I said in my first blog post, if I am short of hitting my step goal, I have walked around in circles in my living room. If you don’t know where to start, try taking a 10 minute walk after dinner. I know it’s dark and cold but the air and movement will do you so much good. Sacrifice 10 minutes of scrolling on your phone for a walk. 
3. Lift weights 3 times a week. If you are just starting with lifting weights, I suggest just starting out with lifting 3 days a week. I would recommend doing full body workouts to start. Be sure to focus on your form when first starting and don’t worry about how much weight you are using. Also focus on controlling your movements, you don’t want to throw or jerk the weight. Check out this beginners program below. Check out this post for the equipment I recommend for beginners. 

• Warm-up: 5–10 minutes of light cardio (e.g., walking, cycling, or dynamic stretches).
• Use a weight that allows you to complete the sets with good form but feels challenging by the last few reps.
• Rest for 60–90 seconds between sets.

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Day 1: Full Body Focus

1. Bodyweight Squats (or Goblet Squats) – 3 sets of 12 reps
   (Focus on depth and keeping your back straight.)
2. Incline Dumbbell Bench Press – 3 sets of 10 reps
   (Adjust incline and weight as needed.)
3. Bent-over Dumbbell Rows – 3 sets of 12 reps
   (Keep your back flat and focus on squeezing your shoulder blades.)
4. Dumbbell Deadlifts – 3 sets of 10 reps
   (Start with light dumbbells to perfect your hinge motion.)
5. Plank (on elbows or hands) – 3 sets of 20-30 seconds
   (Engage your core, don’t let your hips sag.)

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Day 2: Lower Body + Core

1. Step-ups (using a bench or sturdy platform) – 3 sets of 12 reps per leg
   (Use dumbbells if you’re confident.)
2. Romanian Deadlifts (RDLs) – 3 sets of 10 reps
   (Focus on stretching the hamstrings.)
3. Bodyweight Glute Bridges (or Weighted with a Dumbbell) – 3 sets of 15 reps
   (Squeeze your glutes at the top.)
4. Lateral Band Walks – 3 sets of 10 steps each way
   (Keep the band just above your knees.)
5. Russian Twists (with or without a weight) – 3 sets of 15 reps per side
   (Keep your feet off the ground for an extra challenge.)

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Day 3: Upper Body + Core

1. Push-ups (or Knee Push-ups) – 3 sets of 10-12 reps
   (Progress to full push-ups as you get stronger.)
2. Seated Dumbbell Shoulder Press – 3 sets of 10 reps
   (Keep your core tight to protect your lower back.)
3. Dumbbell Bicep Curls – 3 sets of 12 reps
   (Keep elbows tucked close to your torso.)
4. Dumbbell Tricep Kickbacks – 3 sets of 12 reps
   (Focus on full extension of the arms.)
5. Bird Dogs – 3 sets of 10 reps per side
   (Engage your core to stay balanced.)

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Cool Down

• Stretch all major muscle groups (hamstrings, quads, chest, shoulders, back).
• Hold each stretch for 15–30 seconds.

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Progression

• After 4–6 weeks, increase the weight or reps as you build strength.
• Incorporate compound lifts (e.g., barbell squats, deadlifts) with professional guidance when ready.

4. Get enough sleep! Getting enough sleep is so important, especially when it comes to hormone balance, muscle recovery and growth, support for our immune system and weight management. You should be aiming for 7-8 hours of sleep. I don’t hit his goal all of the time but I do try to stick to a schedule. I also avoid having my phone in my room. I like to read before bed because it helps clear my mind and relax me. 

5. Eat your protein!

Protein is so important for muscle maintenance and metabolism and these two things seem to be a struggle as we get older. How much protein do you need? The recommendation is .8-1.2 grams of protein per pound of body weight. This means a 150 pound woman should be consuming between 120-180 grams of protein per day. The more active you are, the more protein you need to help build and maintain those muscles. If you aim to get about 20-30 grams of protein from every meal and snack, you will be in good shape. 

• These are my favorite sources of protein. I will be doing a separate blog on my favorite high protein snacks.
  • Lean meat, poultry and seafood- lean ground beef, chicken, tuna, shrimp
  • Greek yogurt
  • Cottage cheese- I add this to so many different things to help increase the protein. If you don’t like the texture, you can even blend it up!
  • Eggs
  • Cheese
  • Quinoa
  • Nuts and seeds
  • Beans
  • Protein powder- I have a protein shake in the morning after I workout. The protein powder I use is a plant-based protein powder only because many of the others tend to upset my stomach. 

The key is to find the foods that you like. Remember this is not a diet, this is healthy eating and we are not eliminating all of our favorite foods and yummy treats. We are just eating them in moderation. This is a lifestyle, not a diet!