{"id":7254,"date":"2025-12-31T08:49:59","date_gmt":"2025-12-31T15:49:59","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7254"},"modified":"2026-01-02T18:34:27","modified_gmt":"2026-01-03T01:34:27","slug":"healthy-new-years-resolutions","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/12\/31\/healthy-new-years-resolutions\/","title":{"rendered":"Healthy New Year\u2019s Resolutions"},"content":{"rendered":"

Healthy New Year\u2019s resolutions for yourself should be SMART goals \u2014 specific, measurable, attainable, relevant, and time-oriented. \u201cWhen you set vague goals like \u2018lose weight\u2019 or \u2018get in shape\u2019 or \u2018build muscle,\u2019 the goal may feel overwhelming,\u201d says Lauren Gross, PsyD, a licensed psychologist in Charlotte, North Carolina. Scroll down to read the rest of this post from\u00a0Chelsea Frank<\/a><\/strong> in the BODi Blog.<\/p>\n

\"Healthy<\/p>\n

The new year is mercifully upon us (though, come to think of it, we\u2019ve been saying that the last three years), which means it\u2019s time to start thinking about how we want to improve ourselves for this next lap around the sun.<\/p>\n

If weight loss is one of your goals for the new year, you\u2019re not alone \u2014 in\u00a0surveys<\/a>, it usually ranks as the most popular resolution.<\/p>\n

Unfortunately, setting vague intentions\u00a0probably isn\u2019t going to get you very far.<\/p>\n

\u201cWhen you set vague goals like \u2018lose weight\u2019 or \u2018get in shape\u2019 or \u2018build muscle,\u2019 the goal may feel overwhelming,\u201d says Lauren Gross, PsyD, a licensed psychologist in Charlotte, North Carolina. \u201cWhen setting fitness resolutions for yourself, try to make them\u00a0SMART goals\u00a0\u2014 specific, measurable, attainable, relevant, and time-oriented.\u201d<\/p>\n

Here are 20 SMART resolutions that can help you start the new year off right.<\/p>\n

1. Try a New Workout<\/h2>\n

Resolve to branch out and try at least one workout that\u2019s brand new to you, like a\u00a0barre class\u00a0or a\u00a0mud run.<\/p>\n

2. Do an Unassisted Pull-Up<\/h2>\n

\"pull<\/a><\/p>\n

Pull-ups are a great benchmark for strength, so even if you haven\u2019t attempted one since high school gym class, make it a goal to\u00a0get better at pull-ups\u00a0this year.<\/p>\n

3. Run a 5K<\/h2>\n

It\u2019s easier to get motivated to run when you know there\u2019s a medal and a free T-shirt at the end of it, so be ready when racing resumes!<\/p>\n

If running three miles is no sweat for you, set a time-based goal, like\u00a0finishing under 30 minutes.<\/p>\n

4. Keep a Daily Journal<\/h2>\n

\"woman<\/a><\/p>\n

Writing down your goals\u00a0is a great way to hold yourself accountable, stay on-track, and monitor your progress.<\/p>\n

Follow a writing prompt, or list the steps you took toward your health goals that day.<\/p>\n

5. Touch Your Toes<\/h2>\n

Losing weight and building muscle are worthy goals \u2014 but don\u2019t forget about\u00a0flexibility, which is a key\u00a0component of fitness. Set a goal to\u00a0stretch for a few minutes each day.<\/p>\n

6. Get More Zzz\u2019s<\/h2>\n

\"woman<\/a><\/p>\n

Sleep is critical for your\u00a0overall health and well-being<\/a>, and it can even\u00a0help with weight loss. But according to the CDC,\u00a0one-third of us<\/a>\u00a0aren\u2019t getting enough.<\/p>\n

Set a goal to get the recommended\u00a07\u20139 hours<\/a>\u00a0per night.<\/p>\n

7. Swap Soda for Water<\/h2>\n

One simple way to cut back on\u00a0added sugar\u00a0consumption:\u00a0Nix sugary beverages\u00a0and reach for water when you\u2019re thirsty.<\/p>\n

8. Meal Prep Your Lunches<\/h2>\n

\"\"<\/a><\/p>\n

Meal prepping\u00a0can help you stick to your healthy eating goals, so invest in some handy\u00a0meal-prep containers\u00a0and commit to preparing\u00a0healthy lunches in advance\u00a0each week.<\/p>\n

9. Complete a Fitness Challenge<\/h2>\n

Try a\u00a030-day fitness challenge\u00a0\u2014 like a plank challenge,\u00a0squat challenge, or\u00a0BODi Block\u00a0\u2014 as a way to jumpstart your fitness journey and get in the habit of staying active every day.<\/p>\n

There are so many to choose from, you can resolve to try a new one each month!<\/p>\n

10. Hit Your Step Count<\/h2>\n

\"woman<\/a><\/p>\n

Hitting 10,000 steps a day may not be a magic number for weight loss, but it\u2019s a good way to make sure you\u2019re getting the\u00a0minimum recommended amount<\/a>\u00a0of activity you need each week to maintain your health.<\/p>\n

(If you\u2019re stuck in a cubicle all day, here are some\u00a0unique ways\u00a0to get your steps in!)<\/p>\n

11. Eat Veggies at Every Meal<\/h2>\n

Veggies are\u00a0full of nutrients\u00a0and can\u00a0support your weight loss goals, so make it a goal to eat them at every meal.<\/p>\n

If\u00a0you\u2019re\u00a0not a veggie lover\u00a0(yet), try blending them into a smoothie bowl or adding them to a sauce.<\/p>\n

12. Meditate Every Day<\/h2>\n

\"woman<\/a><\/p>\n

Meditation can help you feel\u00a0calmer and more focused. Not sure where to start? Try a\u00a0sample meditation\u00a0from\u00a0Unstress<\/a><\/strong>, our 21-day guided meditation program with the meditation app Unplug.<\/p>\n

13. Tackle a Tough Mudder<\/h2>\n

Training for a physical challenge like a mud run or extreme obstacle course can help you stay motivated.<\/p>\n

Try\u00a0Tough Mudder T-MINUS 30\u00a0to help you get in shape for when Tough Mudder events are staged in your area.<\/p>\n

14. Master 3 New Yoga Poses<\/h2>\n

\"woman<\/a><\/p>\n

Instead of just resolving to \u201cdo more yoga,\u201d set a goal of mastering three poses you couldn\u2019t do last year.<\/p>\n

Press play on\u00a0Yoga52<\/a><\/strong>\u00a0to help you become a master yogi in the comfort of your own home.<\/p>\n

15. Cut Out Alcohol<\/h2>\n

Alcohol is\u00a0filled with empty calories, so you may want to consider cutting back or giving it up altogether.<\/p>\n

Try Dry January \u2014 or booze-free 2026, if you\u2019re up to the challenge.<\/p>\n

16. Set a Budget<\/h2>\n

\"card<\/a><\/p>\n

Money is a\u00a0major source of stress <\/a>for many people. Setting a budget can help you feel more in control of your finances.<\/p>\n

Make sure your budget goals are specific and actionable \u2014 for example, \u201cI want to decrease my monthly dining expenses by $200, and I\u2019ll do this by\u00a0cooking dinner at home\u00a0five nights a week.\u201d<\/p>\n

17. Organize Your Home<\/h2>\n

List all of the small organizational projects you\u2019ve been meaning to tackle \u2014 like\u00a0organizing your kitchen\u00a0or decluttering your desk drawer \u2014 and tackle one project each week.<\/p>\n

18. Clean Up Your Beauty Routine<\/h2>\n

\"woman<\/a><\/p>\n

Resolve to be\u00a0kinder to your skin \u2014 and the planet \u2014 in 2026 by transitioning to cleaner beauty products.<\/p>\n

19. Wear Sunscreen<\/h2>\n

Sunscreen is vital \u2014 not just when you\u2019re lounging on a beach, but anytime you\u2019ll be spending time outdoors. Choose sun protection that\u2019s\u00a0SPF 30 or higher<\/a>.<\/p>\n

(If you\u2019re worried about the chemicals in some sunscreens, try a reef-safe sunscreen.)<\/p>\n

20. Schedule Self-Care<\/h2>\n

\"woman<\/a><\/p>\n

\u201cMe time\u201d is important, so make\u00a0self-care\u00a0a part of your routine.<\/p>\n

Doing this\u00a0on a daily basis\u00a0is ideal, but at the very least, resolve to adopt \u201cself-care Saturdays\u201d to help you regroup at the end of a stressful week.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Healthy New Year\u2019s resolutions for yourself should be SMART goals \u2014 specific, measurable, attainable, relevant, and time-oriented. \u201cWhen you set vague goals like \u2018lose weight\u2019 or \u2018get in shape\u2019 or \u2018build muscle,\u2019 the goal may feel overwhelming,\u201d says Lauren Gross, PsyD, a licensed psychologist in Charlotte, North Carolina. Scroll down to read the rest of […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918,921],"tags":[2094,1478,1477],"class_list":{"0":"post-7254","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-healthy-living-and-eating","7":"category-inspiration-and-motivation","8":"tag-healthy-new-years-resolutions","9":"tag-new-years-resolutions","10":"tag-resolutions","11":"czr-hentry"},"yoast_head":"\nHealthy New Year\u2019s Resolutions - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Healthy New Year\u2019s resolutions for yourself should be SMART goals \u2014 specific, measurable, attainable, relevant, and time-oriented.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/12\/31\/healthy-new-years-resolutions\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy New Year\u2019s Resolutions - 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