Avoid New Years Resolutions…and Have Fun Doing it!
By Katie Walker owner of Elevated Strength
5 simple ways to improve your wellness and increase joy within your fitness journey this New Years.
As the New Year begins, it’s tempting to dive into drastic resolutions, but sustainable wellness is built on small, actionable steps rooted in self care. Here are five evidence based ways to enhance your health and well being in a way that feels authentic and empowering—without falling into the resolution trap.
1. Prioritize Movement You Enjoy
Exercise doesn’t have to mean grinding gym sessions. Studies show that finding movement you enjoy increases consistency and long-term consistency (Journal of Behavioral Medicine, 2018). Whether it’s dancing, hiking, or gentle yoga, aim for 30 minutes of movement most days. Apps like FitOn or local community classes can help you explore new options. I always say “There is no right or wrong way to fitness”.
2. Build Restful Sleep Habits
Sleep is synonymous with wellness, supporting everything from mental clarity to immune function. Adults should aim for 7–9 hours of quality sleep per night. But how?? There must be a strategy to make change. I suggest implementing one change at a time and allow it to become a true habit. Suggestions include: Create a calming bedtime routine, limit screen time an hour before bed, and explore white noise machines or a guided meditation app.
3. Start Small with Nutrition
Instead of overhauling your diet, focus on exploring what symptoms or feelings you want to change. From minimizing GI distress to increasing muscle production your food can contribute to those goals. Once you have an idea of how you would like to optimize your food, begin adding beneficial nutrients like increasing protein.
4. Practice Mindfulness Daily
Mindfulness reduces stress and boosts emotional resilience, according to a 2014 review in *JAMA Internal Medicine*. Even a few minutes of deep breathing or mindful awareness can make a difference. Apps like Headspace and Insight Timer offer beginner friendly meditations, while journaling can help you reflect on and process your emotions. I like to end my day before bed with these practices (and build them into my better sleep plan!)
5. Connect with a Supportive Community
Social support is key to sustained wellness, with research showing it improves mental health and encourages healthy behaviors. Whether it’s joining a fitness class, a book club, or a local volunteer group, connecting with others who share your values can be a game-changer. If you’re looking for inclusivity and body-neutral support, explore gyms like ours or seek online communities that focus on compassionate wellness.
This New Year, give yourself the gift of sustainable habits that honor where you are right now. Wellness is a journey, not a race. Challenge yourself to resist the urge to make grand resolutions and implement small joyful changes today.
