10 Ways to Set Yourself Up For Success in the New Year!


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A panel of Wellness Experts weighs in on creating healthy habits and a positive attitude.

A panel of Wellness Experts weighs in on creating healthy habits and a positive attitude.

Amity AlizeOwner, Raq-On Dance Studio, White River Junction, VT

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  1. Set small, manageable goals. Watch one workout video a week, exercise 15 minutes three times a week, add a few squats and weights at your desk each day, or even work on a self goals list while watching TV.
  2. Self-evaluate. What do you do well? What needs work? Pick a few items and conquer! Find others to watch/learn from that will help you overcome your weaknesses. This is a great idea if you feel overwhelmed with the mass amount of programs, workshops, classes, online media, and activities available to you; pick more things that help you improve weak areas or provide accountability.
  3. Tell someone! Having a support group or at least vocalizing your goal to others makes you more apt to do it!
  4. Keep a journal. Bring it everywhere. You can find an extra 5 minutes to work on things in random places. Write down things you want to work on and open it up when you need new challenges.
  5. Don’t forget to leave time for you. Leave yourself a sticky note on the fridge, program time into your calendar, set a reminder on your phone.  We all are busy, and the first thing that usually goes is time for you!

Jamie Crowe, Co-Owner, Head Fitness Coach and Head of Fat Slaying (Program Designer) at KDR Fitness in Lebanon


6. This might seem really simple - but one thing I recommend clients work on to set themselves up for success is to work on Sleep. Sleep is so important for the body, mind and soul. When clients focus on getting more sleep or better quality sleep I see so many of the other habits/resolutions fall into place. They have the energy to focus on them, a clear mind to make better nutrition choices and generally feel better. 


Amy Fortier, Personal Trainer and Fitness Instructor at the River Valley Club

7. Instead of specific resolutions, I like to choose a theme. Last year's was “Finish what you’ve started.” Since I’m the kind of person that loves projects, I always have a ton of them sitting around unfinished. Just having the idea in my head that this was my year of finishing things put me in the mindset to get things done. Is everything finished? No. But was I able to focus on a few things that had been weighing on me? Absolutely. It also stopped me from starting too many new things...mostly.


Kelly Hawes, Owner of Body Wisdom Therapeutic Massage in Lebanon

8. Don’t make impossible resolutions, make regular massage appointments!


Jennifer Karr, Master Personal Trainer and Group Fitness Instructor at the River Valley Club

9. You will find more success if you set small, short term and measurable goals instead of one ominous overwhelming goal for the year with no game plan on how to get there:

  • Reasonable Goals:  In January I am going to move my body and be active 2x/week and drink one more liter of bottle per day.  In February I am going to limit my wine to one glass on Saturdays and replace complex carbs with whole grain options.
  • Unreasonable Goals:  I am going to lose 50lbs in 6 months, workout every single day and cut carbs completely.  Seriously?  I would love to hear how this will actually be achieved.  Consult a Fitness Professional if you are unsure of what makes sense for you and start with something you can MAINTAIN!  Consistency should be your mantra.  Oh and don’t go on a “diet” as a New Year’s resolution.  There is a reason the word “die” is in the word “Diet!.” (Robert DeVito credit)

Christina Tangredi, Nurse Practitioner, Nutrition Specialist, and Registered Yoga Teacher

10. Start each day off right with a great breakfast!  After all, the first meal of the day is an opportunity! Research shows that eating a healthy breakfast regularly can decrease the risk of high cholesterol, decrease insulin resistance, improve your performance on memory-related tasks, minimize impulse snacking and overeating at other meals.  The morning meal can also provide a great source of fiber, protein, vitamins, and minerals.


Think about switching up your breakfast routine for a kale or spinach smoothie.  Consider adding a small spinach smoothie with a slice of 100% whole grain toast and nut butter to round out your meal.  Generally, people are not always inclined to have greens or a salad for breakfast, so a small green smoothie can be a nice way to increase daily veggie intake. Making your own smoothie puts you in the driver’s seat.  You have control over the ingredients.


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