Your 3-Part Reset Plan for a Steady Start to the Year

Because you don’t need to be “all in”—you just need a place to start.

It’s officially January 1.

And if your brain is swinging between “I should be doing more” and “Can I just hide for one more day?”—you’re not alone.

You don’t need to go all-in today.
You don’t need a color-coded fitness schedule, new meal plan, and Pinterest-level vision board.

You just need a little structure to start reconnecting with your body after the holidays.

This 3-part reset is simple, gentle, and realistic—and it sets the stage for deeper goal work (which we’ll get into next week).

Let’s ease into the new year together 👇

MOVE – Try a 15-minute daily minimum

You don’t need a full program right now.
You just need a reason to move your body a little each day and start building momentum again.

Here’s your minimum effective dose:

• 5–10 minutes of mobility
  → cat-cow, hip openers, shoulder reach-backs, forward fold

• One functional move from each pattern:

  • Push (incline push-up or wall press)

  • Pull (row or band pull-aparts)

  • Hinge (RDL or hip thrust)

  • Squat (bodyweight or goblet)

Add a walk if it feels good.
Set a steps target if it keeps you focused (7–10k is a sweet spot).
But remember: this is about reconnection, not punishment.

FUEL – Reset your kitchen + prep your protein anchors

If your meals have felt chaotic lately, a tiny bit of prep can go a long way this week.

1. Do a 10-minute pantry check

Toss what’s expired.
Move the nutrient-dense stuff forward:

• Canned tuna or beans

• Oats, rice, broth, olive oil

• Nuts, seeds, herbs, protein powder

Let yourself feel in charge of your kitchen again—even a little.

2. Prep 2–3 easy proteins

Choose a few go-tos that make meals come together faster:

• Grilled chicken, shrimp, lentils, hard-boiled eggs

• Greek yogurt, tempeh, ground turkey or beef

Cook enough for 2–3 meals this week.
That’s it. Don’t overthink it.

3. Pick a soft on-ramp for January meals

Ask yourself:

• What meals actually sound good to me right now?

• What makes me feel energized?

• What will help me stay consistent, even on busy days?

Next week, we’ll zoom in on structured goal setting—but this week is about getting organized without pressure.

MIND – Set grounded goals (without the hype)

If your head is full of ideas or pressure to “do it better this year,” pause.

Let’s slow down and lay a stronger foundation.

1. Choose 1–3 identity-based goals

Instead of “lose weight,” try:

“Become someone who lifts 3x/week and builds meals that support my energy.”

Instead of “eat clean,” try:

“Become someone who eats with intention and makes protein a priority.”

This keeps your goals about who you want to be, not just what you want to accomplish.

2. Write if-then plans

If I miss a workout, then I’ll...
If I feel overwhelmed midweek, then I’ll...
If I fall off track, then I’ll...

This creates a plan before the wobble happens.

3. Block it on the calendar

Open your phone.
Pick a workout window (or two).
Set an alert.
Start building trust with yourself again—one calendar event at a time.

Bringing it all together

You don’t need a full reset today.

You just need a few things that feel supportive and doable:

• A movement rhythm that reconnects you with your body

• A food system that makes meals easier this week

• A few goals and guardrails that anchor you without adding pressure

Let this be the year you stop “starting over” and start building something sustainable.

Next week, I’ll walk you through a full Reverse-Engineered Goal Map using my SMART-ER framework—so you can break big goals into action steps you’ll actually follow through on.

But for now?

Just breathe, move, and pick one small thing to do today.

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