From Holiday Hangover to Healthy Habits: Let’s Rock the Reset

Nancy Adler, C.F.T., S.S.N., S.S.C.
Nutrition Editor, Tune Up Magazine

Hey Guys, There are no Resolutions. Let’s Set Realistic Goals!!

Alright, guys, the holidays were a blast—big meals, bigger laughs, and maybe a little extra eggnog (no judgment!). You’ve been living like a rock star, headlining feasts and family gatherings. But every great show needs an encore, and now it’s time to regroup, reset, and get back into a groove that makes you feel strong, energized, and ready to crush your long-awaited goals in 2025.

I share with my clients each week, never to regret the holidays. You enjoyed them, made your choices as you saw fit, and that’s exactly what they’re for. Now, let’s focus on the next act—building healthy habits that stick. Think of this as training your brain to hit “play” on a new rhythm for your life.

Build Habits That Rock, Not Resolutions That Flop

Let’s get real: New Year’s resolutions often fail because they’re too big or too vague. Instead, aim to build small habits that eventually feel as natural as turning up the volume on your favorite song.

Remember when wearing a seatbelt felt optional? Now, you wouldn’t dream of driving without one. That’s the goal here—habits so automatic they feel weird not to do them. Start small:

• Take the stairs instead of the escalator.
• Park farther away from the store entrance.
• Commit to a 10-minute walk every day. Hold yourself accountable. Keep a food and exercise journal. Eat something you shouldn’t? Write it down and let it look right back up at you!

These little changes are like learning the chords to your favorite song—they’ll add up to something amazing over time.

No Guilt, Just a Fresh Start

I’ll say it again: you don’t need to regret the holidays. So what if you had a few too many cookies or skipped a workout (or six)? That was the season—this is the encore.

Acknowledge where you are now, whether it’s feeling a little sluggish or realizing your jeans are tighter than they were in November. Own it, then move forward. This isn’t about punishment—it’s about progress.

Move to Your Own Beat. YOU DO YOU!

Exercise doesn’t have to mean hitting the gym or running a marathon (unless that’s your thing). It can be as simple as making movement a natural part of your day.

• Take the stairs whenever you can—it’s like your own mini leg workout.
• Sneak in a quick stretch or walk during commercial breaks or between tasks.
• Blast your favorite playlist and dance around the house.

These small bursts of movement keep your energy up and your body feeling good. Over time, they’ll become part of your daily rhythm, like a drumbeat you can’t ignore.

Fuel Up Like a Rockstar

After weeks of indulgence, your body is probably craving some balance. Start by focusing on simple, nourishing foods. Think:

• Protein-packed breakfasts like eggs or Greek yogurt to keep you satisfied.
• Fill half your plate with lots of fiber-fueled foods like veggies at every meal.
• Staying hydrated—because even rock stars need water between sets.

One easy way to make this stick? Prep your meals for the week. Spend an hour chopping veggies, cooking grains, and portioning snacks. It’s like tuning your guitar before the big show—it sets you up for success.

Celebrate Every Win

Progress isn’t about perfection. It’s about showing up, making small improvements, and celebrating the wins—no matter how small. Did you drink water instead of soda today? Win. Did you walk around the block instead of scrolling on your phone? Win.

Every little step gets you closer to feeling your best. Acknowledge those wins, and keep building on them. Staying positive is what gives results.

Stay the Course and Find Your Groove

Let’s be honest: the first few weeks of new habits can feel a little forced, like learning a new riff on guitar. But stick with it. With time, those small changes will become second nature. This is about embracing new habits not practicing to diet.

Soon, you’ll find yourself parking farther from the entrance, taking the stairs without a second thought, and heading out for a walk because it just feels right. That’s when you know you’ve hit your stride.

Final Pep Talk

Listen, the holidays were your big tour, and now it’s time for the encore. You don’t need to flip your life upside down overnight. Just start with small, sustainable changes that help you find your rhythm again. Remember losing just one pound a week gives you a strong finish of 52 pounds off this year!

You’ve got this, guys. So lace up your walking shoes, grab some water, and let’s rock this year. Because life’s too short to sit on the sidelines—you’re here to play the main stage.

Cheers to a strong start,
Nancy