Health & wellness goal setting

By Ashlee Francis, Correspondent, The Nugget Newspaper

Being a gym owner and enthusiast, I am all about goal setting. I like to make crazy goals, like climbing 3,200 feet every single day for a year, or running the amount of miles in years I’m turning on my birthday each year. I’ve realized my insane goals are easy for me to attain because they are so out of the ordinary that I put a lot of focus on achieving them. 

Last year, I made a goal to drink 80 ounces or more of water every day. Did I knock this goal out of the park? Absolutely not. I struggle with hydration, even though I know the importance of adequate water intake for my health. I bought water bottles with times of day printed along the side to keep me chugging throughout the day. I paid for an app where I could track my intake for accountability. Nothing was working and by February 1, I had forgotten my goal and moved on. 

When I asked my gym clients if they were setting goals this year, the majority answered with a firm no. They claimed they could never keep their goals, and it made them feel poorly about themselves. We should be able to set goals and feel good about that decision. How do we set health goals and keep them in 2025?

Key strategies for realistic health resolutions:

• Start small: Instead of aiming to exercise for an hour every day, begin with 20 minutes of walking three days each week. 

• Be specific: Clearly define your goals, like “walk for 30 minutes, three times a week” instead of just “exercise more.” 

• Focus on habits, not just results: Instead of saying “lose 20 pounds,” focus on “eat a serving of vegetables at every meal” or “park further away from the grocery store entrance.” 

• Make it enjoyable: Choose activities you genuinely enjoy, whether it’s dancing, biking, or hiking, to increase your likelihood of sticking with it. 

• Find an accountability partner: Share your goals with a friend, online community, or join a fitness class to stay motivated.

• Track your progress: Use a fitness tracker, journal, or app to monitor your progress and see your achievements.

• Reward yourself: Celebrate small wins with non-food rewards to reinforce positive behavior. Buy yourself that pair of shoes you’ve been wanting if you can hit your step goal every week for a month!

If you are looking for some motivation for 2025, here are some examples of realistic health resolutions:

Stress management:

• Practice mindfulness meditation for 10 minutes daily.

• Engage in relaxation techniques like deep breathing for 15 minutes daily.

Nutrition:

• Add one extra serving of vegetables to each meal.

• Plan healthy meals ahead of time.

Exercise:

• Take a 20-minute walk four days per week.

• Do bodyweight exercises at home for 15 minutes three days a week.

Sleep:

• Establish a consistent bedtime routine.

• Avoid screens an hour before you plan to go to bed.

• Aim for seven to eight hours of sleep per night.

To make realistic approaches to New Year’s health resolutions, focus on setting small, achievable goals, starting with habits you can easily incorporate into your daily routine, and prioritize process over outcome, rather than aiming for drastic changes overnight. Even a little bit of progress is better than not starting. Consider finding an accountability partner, tracking progress, and rewarding yourself for small wins. These small things can help you accomplish big results.

Last year, I made a goal to drink 80 ounces or more of water every day. Did I knock this goal out of the park? Absolutely not. I struggle with hydration, even though I know the importance of adequate water intake for my health. I bought water bottles with times of day printed along the side to keep me chugging throughout the day. I paid for an app where I could track my intake for accountability. Nothing was working and by February 1, I had forgotten my goal and moved on. When I asked my gym clients if they were setting goals this year, the majority answered with a firm no. They claimed they could never keep their goals, and it made them feel poorly about themselves. We should be able to set goals and feel good about that decision. How do we set health goals and keep them in 2025?Key strategies for realistic health resolutions:• Start small: Instead of aiming to exercise for an hour every day, begin with 20 minutes of walking three days each week. • Be specific: Clearly define your goals, like “walk for 30 minutes, three times a week” instead of just “exercise more.” • Focus on habits, not just results: Instead of saying “lose 20 pounds,” focus on “eat a serving of vegetables at every meal” or “park further away from the grocery store entrance.” • Make it enjoyable: Choose activities you genuinely enjoy, whether it’s dancing, biking, or hiking, to increase your likelihood of sticking with it. • Find an accountability partner: Share your goals with a friend, online community, or join a fitness class to stay motivated.• Track your progress: Use a fitness tracker, journal, or app to monitor your progress and see your achievements.• Reward yourself: Celebrate small wins with non-food rewards to reinforce positive behavior. Buy yourself that pair of shoes you’ve been wanting if you can hit your step goal every week for a month!If you are looking for some motivation for 2025, here are some examples of realistic health resolutions:Stress management:• Practice mindfulness meditation for 10 minutes daily.• Engage in relaxation techniques like deep breathing for 15 minutes daily.Nutrition:• Add one extra serving of vegetables to each meal.• Plan healthy meals ahead of time.Exercise:• Take a 20-minute walk four days per week.• Do bodyweight exercises at home for 15 minutes three days a week.Sleep:• Establish a consistent bedtime routine.• Avoid screens an hour before you plan to go to bed.• Aim for seven to eight hours of sleep per night.To make realistic approaches to New Year’s health resolutions, focus on setting small, achievable goals, starting with habits you can easily incorporate into your daily routine, and prioritize process over outcome, rather than aiming for drastic changes overnight. Even a little bit of progress is better than not starting. Consider finding an accountability partner, tracking progress, and rewarding yourself for small wins. These small things can help you accomplish big results.