Start This Year With These Simple Habits

Did you know that eating just 150 extra calories a day, every day this year, could result in an additional 15 pounds of weight? While weight gain involves more than just “calories in versus calories out,” this example highlights the power of consistency in small actions.

In January, we often set big goals, but it’s what we do consistently throughout the year that has the most significant impact on our health and life. Think about it—building a strong relationship with your kids or friends doesn’t happen from a single effort in January; it requires ongoing effort. The same is true for healthy eating and regular exercise.

The key lies in small, sustainable changes you can stick with. Ask yourself: What can I manage even on my worst day? Start there! Over time, these small steps add up to big results.

Here are a few habits I adopted in 2024 that made a positive difference for me:

Walk around the block after dinner

This simple habit adds 1,000 steps and helps lower blood sugar. If it’s snowing or icy, I stay active by vacuuming or putting away laundry. The key is movement!

Start the day with 30 grams of protein

I make it easy with Truvani protein powder and add collagen. It’s quick, simple, and keeps me feeling full.

Aim for 10,000 steps daily

I use a walking mat or walk around my neighborhood while on the phone to stay consistent.

Avoid foods with high fructose corn syrup

This ingredient spikes blood sugar and increases cravings. I always check labels—it’s in surprising foods like ketchup.

Begin each day with a big glass of lemon water

This small ritual helps me hydrate and energize for the day ahead.

These habits were small changes I introduced throughout the year, and they’ve had a lasting impact on my health. Could you adopt one of these, or create your own? The key is to start small and stay consistent!

Consistency Requires a Plan

Healthy living doesn’t happen by chance—it requires intentionality. For me, this means planning ahead. Every Sunday night, I pull out my calendar and schedule my workouts just like I would a work meeting. What gets scheduled gets done!

Food prep is another essential step. Preparing breakfast and/or lunch for the week removes decision fatigue and sets you up for success. In just one hour on Sunday, you can create a plan that keeps you on track.

If you’re unsure where to start, join Kami Banks and me on January 16th at 6 pm at Scheels. We’ll be sharing nutrition tips and doing live food demos to help you prep for the week. Plus, you’ll get amazing recipe ideas. Tickets are limited—grab yours HERE.

Start small, stay consistent, and make 2025 the year you live with intention!