Back-To-Basics Habits

January 2nd is usually the first “real” day for a lot of people’s new years resolutions and diets. Large and restrictive dietary goals might sound good in theory, but ultimately fail because they weren’t broken down in to smaller, more manageable steps. This year, I challenge you to master the basics before taking a huge overwhelming leap. Instead of focusing on all the things you can’t have, what if you added in healthy items to the diet? Unlike diets that focus on cutting foods out, these habits are all about adding something positive to your plate, making it an easy, sustainable way to nourish your body and support your fitness goals.

Add more water. Sounds easy, but it’s one of the back-to-basics habits that is key to success. It’s always the first habit I encourage my clients to try. Start your day with 8 ounces of water, first thing. For every cup of coffee, drink equal amounts of water. For every less-than-healthy beverage like soda (ok ok fine, pop), drink that same amount before and after. Get used to the good feeling that hydration brings to the body and the mind.

Here’s another back-to-basics habit for the new year: eat more vegetables! This nutrition habit focuses on adding healthy items, not subtracting, which can increase sustainability over time because you don’t feel like you are restricting. Why does everyone always talk about vegetables, anyway? They’re low in calories, high in fiber, and tasty – these nutrient-dense powerhouses fill you up without overeating. What’s your favorite veggie, and how can you incorporate more of it into your way of eating?

Protein is a cornerstone of a healthy diet and a simple addition that can make a big difference. Including a quality protein source at each meal — like eggs, Greek yogurt, lean meats, beans, or tofu — helps keep you full, supports muscle repair and growth, and provides steady energy throughout the day. It’s a simple, effective habit that supports both fitness and overall health.