Resolution Reboot: Pump Up Your Health in 2025

A new year brings the feeling of a new beginning for many. With the best of intentions, the resolutions to lose weight, reduce stress, and exercise are often at the top of that list. While easier said than done, keep in mind that progress is progress, no matter how small. In the end, what really matters is that creating a better version of yourself is a journey, not a race. Right? 

Eat smart. Keep it simple.

• Eat balanced meals. They keep you fuller longer, making it more likely you’ll stick to your goals and and less likely you’ll graze for mindless snacks in between meals.
• Eat consistently throughout the day. Add some healthy fuel to your tank every four to five hours to curtail hunger and boost energy.
• Ditch the all-or-nothing mindset. Don’t have “cheat days.” Instead, find creative ways to incorporate foods you love, like chicken tenders or mac ‘n’ cheese, into your routine meals.
• Make at least one meal a day a healthy plate. Aim to fill half your plate with fruits and non-starchy vegetables.
• Fill up on fiber. It feeds gut microbiomes and provides
• micronutrients like potassium and vitamins A and K.
• Watch out for “added” sugars. Look for lower-sugar or zero-sugar options. Aim for less than 10% of total daily calories when it comes to “added” sugars.

Be consistent. Just do more.

• Walk at least 7,000+ steps each day. While any walking is better than none, this sweet spot lowers mortality and improves heart health.
• Take the stairs instead of the elevator. Every little bit adds up. Sometimes the simplest acts can have the greatest impact.
• Stand for at least 10 minutes every hour. Standing activates muscles, helps lower sugar levels, improves circulation, and benefits the brain and heart.
• Get at least seven hours of sleep. For better sleep, step away from screen time at least 30 minutes before bed. The last thing you need to do before bed is stimulate your brain with information.
• Do light/moderate exercises for 20-30 minutes, three times per week. If you don’t have the time, do
• five, 10 or 15 minutes here and there over the course of the day. Doing something is better than doing nothing.
• Get in the sun for 20 minutes a day. Little doses of sun can uplift your mood, relieve stress and boost vitamin D which aids bone health.