When it comes to creating new habits for the year I prefer to ease into them rather than jump! I like to take some time to evaluate my existing habits to see what’s working and what’s not, and take a slow approach to the new year. We’re weeks into January and I’ve started to incorporate some new elements into my everyday. As far as workouts go, I feel good about my routine so I’m going to keep that momentum going, (more on that below)…
My 2025 Wellness Goals
Eat a protein rich breakfast WITH my coffee!
If you know me, you know I loveeee my coffee. But it’s not good for my cortisol levels, hormone health, or blood sugar to drink it on an empty stomach. (I used to drink just coffee and wait until after my morning workout to have breakfast.) So I’m still having coffee in the morning but I’m having breakfast with it, specifically something that’s a carb/protein combo.
Lately I’ve been loving a slice of Ezekiel toast (3g fiber per slice) or Canyon Bakehouse (gf) with Good Culture cottage cheese (15g protein in 1/2 cup). It’s not a big meal but enough to have with the coffee pre workout. I could also do a smoothie, eggs and toast or fruit, or sausage. Then I have another meal post workout. I’m playing around with the timing of this new habit, depending on when I workout. If I’m doing an early workout and don’t want to eat anything I’ll do a matcha with nutpods and save the coffee for breakfast post workout. So far it’s been great…
No lonely coffee / Decaf after noon
Again, not drinking coffee on it’s own for the reasons above, but also switching to decaf coffee or tea if i have anything after noon. It disrupts sleep patterns and I want to have the best sleep possible! I’m also aiming to limit my consumption to 2 cups per day.
8-10k steps per day (preferably outdoors)
I consider myself an active person but working from home it’s easy to settle into sedentary mode after my workout. Thankfully our dogs need walking, so it’s gets me outside a few times daily! But I want to expand on this and aim for more steps in the day. I can use this time for quiet time/meditation or put my air pods in and listen to a podcast or music. Plus, being outside in the sunshine is an instant mood booster!
Strength Training 45 min / 4x per week min
The benefits of lifting weights are plentiful! Among the many benefits are increased bone density, improved strength, enhanced metabolism, better posture, reduced risk of chronic diseases, and improved mental health and confidence. And – I love how it makes my body look and feel!
I have been consistently lifting weights since 2011. But, since I turned 40 I’ve really honed in on doing it 4x a week! It’s the foundation of my fitness program and I build around it with other types of movement that bring me joy. I view it as a gift to my present and future self, and I see and feel the benefits!Click here for home and gym workouts to try…
1-2 classes / week (pilates, sculpt, or yoga)
Taking classes I enjoy 1-2 times/week is my favorite way to mix up my workout routine and keep things fresh! Classes can be pricey, up to $35 per class at some studios. For the most value, I use ClassPass to book classes at the best studios in Dallas! Click here for a free month trial that includes 38 credits to use on classes or wellness/beauty treatments.
I love that I can register for classes up to a week in advance and there are so many options! There are different packages of credits to choose from. In my area, classes “cost” anywhere from 5-14 credits on average with beauty treatments varying. I do the 38 credit per month package for $79 and it’s enough to do at least one class per week and if I have any left over I book a blow out, spray tan, or a facial!
Be consistent with my vitamin / supplement regimen for perimenopause
I’m usually terrible about taking supplements or vitamins regularly. I just don’t like taking pills! It’s weird, I know. But I want to be consistent with the things that have been recommended to me to see how much of a difference they’ll make! So, I’m committing to just doing it, and taking them with my first meal of the day.
A bit of background- Toward the end of 2024 I wanted to take a different approach to my healthcare. This was for a few reasons, but mainly because as a woman in my 40s I wanted a doctor that is knowledgeable about the latest perimenopause research and resources.
I was intrigued by the services at Alive and Well, a functional medicine clinic in Dallas. They offer a Women’s Optimal Health Monthly Membership which includes multiple provider and health coach appointments, access to screening (PNOE and InBody scans) and more. Plus my annual women’s exam and pap. After doing some research and a phone consultation I also knew I wanted to be a patient of Dr Roxanne Pero MD OB/GYN at Alive and Well.
Long story short- After meeting with her to discuss my health history, symptoms, and and having the recommended bloodwork done, I’ve started on a vitamin and supplement regimen to support and optimize my health in this phase of life (perimenopause). It’s not anything extreme, but targeted to what my body needs based on my current bloodwork and lifestyle! More to come on this in another perimenopause journey blog post…
Add creatine to my daily routine
In the past I viewed creatine as only for bulky body builders, but I was wrong! After learning the benefits for women, especially over 40, adding this is a no brainer.
Creatine has been shown to help increase energy while performing resistance training, build muscle mass, and make bones stronger. And recent studies have highlighted the cognitive (how well your brain works) and mood benefits of creatine, including improved memory, reduced mental fatigue, and a more positive outlook! I’ve started to add a scoop to a smoothie or my water with aminos, it’s tasteless and an easy addition.
Daily 100/80/30: Aim for 100g protein, 80oz water, 30g fiber
These are minimums but if I can hit them daily, it’s a win! Prioritizing protein is so important to maintain and build muscle, but also to balance blood sugar. For optimized hydration I’m doing a packet of LMNT electrolytes in my water daily. The electrolyte packet helps with energy, performance, and prevents dehydration. (I use a 40oz Stanley cup because it makes it easy to track, if I fill it as least two times daily I get 80oz).
Fiber is also very important and I learned I wasn’t getting enough. Fiber helps with digestion, but a high-fiber diet also helps you maintain a healthy weight, lowers cholesterol, regulates blood-sugar levels, reduces your risk of heart disease and cancer, and may help fight depression. 25-35 is recommended and I can get it from high fiber foods such as chia/basil seeds, fruit, veggies, seeds and supplements when needed.
Try cold plunge !!!
I dislike being cold. Like actually hate it. But, cold plunging has great benefits including improved circulation, reduced inflammation, and better sleep. I think it’s worth a shot! Cold plunge also help with mental health, exercise recovery, and weight management. There’s a cold plunge/sauna at Alive and Well, and as a member I have access to it. It’s not going to be pretty but I’m planning to take the plunge soon!
Quality sleep 7-8 hours/nightly
I don’t have difficulty falling asleep but I do have night owl tendencies! I like to stay up and read, scroll, or watch a movie or show. Which is not always a bad thing, except with it interferes with getting the sleep I need to thrive. Getting older, I’ve realized that 5 hours really doesn’t cut it and isn’t good for my brain and health long term. If I can add some reading to wind down at the end of the day that would be a win too! I have a pile of books I want to read that are gathering dust on my bedside table…
Well, that’s my list! Let me know if you have any questions, and please share your goals for the year in the comments!
Thanks for stopping by…