A Healthy New You in 2025

7 practical steps to creating new healthy habits

As we step into a new year, the desire for healthier living often determines, or accompanies the resolutions we set. However, the challenge lies in creating smaller sustainable habits to attain those bigger goals. For midlife women who are juggling various responsibilities, this journey requires a blend of intentionality, adaptability, and self-compassion.

Let's explore 7 practical strategies for subtle lifestyle shifts to make lasting changes in nutrition, exercise, sleep, and self-care:

1. Setting Realistic Goals: Midlife is a season of wisdom and self-discovery. Embrace this by setting realistic and achievable goals. Instead of aiming for drastic changes, focus on gradual improvements.

For example, if you're looking to eat healthier, start by incorporating one additional serving of vegetables into your daily meals. If you’re looking to exercise more, choose one activity that you enjoy, miss or want to try. The ripple effect will be noticeable.

2. Nourishing Your Body: Eating well is a cornerstone of overall health. Instead of starting a restrictive diet, or trying to change every meal every day, opt for a more balanced and nourishing approach. Include a generous variety of colorful fruits, vegetables, whole grains, legumes and lean proteins in your meals.

In the habit of having a muffin or toast with your morning coffee, but find yourself starving or antsy midday? Try avocado toast with chia seeds and hemp hearts, a banana with your favorite nut butter, some oatmeal with berries, nuts and seeds, or an omlette with vegetables to stay satiated.

3. Embracing Exercise Mindfully: Choose activities that nourish both your body and soul. You don’t have to start training for a marathon, unless that’s a realistic goal for you. Find exercises that you genuinely enjoy, whether it's walking, yoga, dancing, or pickelball. Consistency is key, so integrate these activities into your routine and view them as moments of self-love. (& please find time for strengh-training!)

Not sure how to strength train? Hire a personal trainer for a few sessions to learn proper technique and some routines. New to yoga? Find a beginner’s class to learn how to increase flexibility slowly- at your own pace.

4. Prioritizing Quality Sleep: This is a game-changer for overall well-being. Create a bedtime routine that signals to your body it's time to unwind. Adequate sleep not only enhances physical health but also supports emotional resilience.

Set yourself up to succeed. Want to get up 30 minutes earlier? Then, you must go to sleep 30 minutes earlier. Limit screen time before bed, create a comfortable sleep environment, and establish a consistent sleep schedule. I benefit from a dark room and a sunrise alarm clock.

5. Integrating Self-Care Rituals: Self-care is not a luxury; it's a necessity, especially for midlife women who often find themselves at the center of family and professional responsibilities. Identify activities that rejuvenate you, whether it's reading, taking a bath, or spending time in nature.

Schedule these moments into your week and guard them as you would any other appointment. They are just as important as a dental cleaning or doctor’s appointment. All too often we wait until we’re sick or injured to seek out care- let’ s be proactive with our health!

6. Building a Supportive Community: Embarking on this journey is more enjoyable and sustainable when shared. A supportive community can provide the motivation to keep the group moving.

Connect with others who share similar goals. Join fitness classes, online communities, or local groups where you can exchange experiences, advice, and encouragement. You’ll soon have familiar faces to chat with and look out for each other. Or- meet friends for a walk instead of sitting for coffee.

7. Celebrating Small Wins: In the pursuit of healthier habits, celebrate the small victories. Acknowledge the progress you make, whether it's choosing a nutritious meal, completing a workout, or getting a good night's sleep. These small wins contribute to the larger tapestry of positive change.

Set achievable goals- going on a daily walk, standing up from your desk every 30 minutes, or attending a weekly yoga class. Your wins don’t have to be as big as winning a 5K or climbing a mointain for them to be acknowledged.

By approaching health and wellness with intentionality, flexibility, and self-compassion, you can create habits that enhance the quality of your life.

Remember, this journey is uniquely yours, and every step forward is positive. Here's to a year of nourishing your body, embracing movement, prioritizing sleep, and integrating self-care. You’re worth it.