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Get Back to Basics: Here's How

I hope you had a wonderful start to your new year and are finally feeling the chaos of the holidays begin to wind down.

After about six weeks filled with holidays, travel, social and family gatherings, and being out of routine, the new year is a great time to stick to the basics.. If you have been around here a while, you already know the core pillars of health that I stress most. However, when we get out of routine, it is easy for those to take a backseat.

Take it back to the basics. Keep your choices and habits simple and easy as you work to kick off your new year with intention.  Remember, an "all or nothing mentality" is neither sustainable nor particularly healthy.

Here are the key areas of health I talk about the most and believe are most important for you to focus on and some basic reminders to help you dial it back in. 


Aim to get at least 7-8 hours of sleep nightly. 

Have a good bedtime routine to help you get a good night's sleep.

The temperature in your room should be between 60-67 degrees for optimal sleep.

Reduce screen time an hour before bed. 


Go for a walk or move your body daily. 

Do yoga, meditation, or deep breathing exercises. 

Work to reduce activities or situations that cause added stress.

Prioritize and maintain boundaries.


Aim to get at least 100-120g of protein daily. 

Have protein at all meals. 

Prep protein-rich food items for the week to set yourself up for success.


Focus on lifting heavy weights appropriate to your goals and abilities. 

Strength train 3-4x/ week. 

Build in rest to help your muscles recover and build. 


Eat well-balanced meals with fiber, greens, healthy fats, and protein. 

Track your meals if it helps you bring awareness to your choices, but don't let calorie counting stress or overwhelm you.

Focus on the 80/20 rule. Eat whole foods and whole food-based meals MOST OF THE TIME, but don't deprive yourself.

Eat lots of color! Fill your plate with veggies and fruit!

Okay, now that you have the reminder and some specific things to focus on, it is time to get to work!

Are there any areas in particular with which you need more accountability, inspiration, or scheduling?

Book a free consult or sign up for a fitness class. OR simply email me and let's discuss how I can help.

Remember, trust the process and focus on small wins daily. Every day, choose actions you are going to do that support a healthier you, not only today, but in your future! 

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