Starting the Year Strong: Simple Nutrition & Movement Goals for January

A new year can feel like a fresh start—but building healthy habits doesn’t have to mean drastic changes or all-or-nothing goals. January is about setting realistic intentions, finding routines that fit your life, and focusing on progress that you can sustain throughout the year.

Here are a few practical ways to start strong this month.

Focus on Progress, Not Perfection 🎯

Instead of chasing quick results, aim for habits that support long-term wellness:

Choose goals that feel achievable, not overwhelming
Build consistency with small, repeatable actions
Track progress in ways that go beyond the scale

Small steps add up over time—especially when your goals are realistic and flexible.

Measure What Matters 📏

Tracking progress can be motivating when done thoughtfully. Body measurements are one helpful tool that can show changes over time that the scale may not reflect.

If you’re interested in tracking measurements, use this guide to get started:

👉 How to Take Body Measurements – Nutrition HealthWorks Handout

Helpful reminders:

Measure consistently and under similar conditions
Keep the tape level and snug, not tight
Focus on trends over time, not day-to-day changes

Measurements are just one data point—how you feel, move, and function matters just as much.

Move More This January: Join the 140K Step Challenge 👟

Nutrition HealthWorks is hosting the 140K Step Challenge, starting January 12, 2026. The goal is to walk 140,000 steps in January (about 4,700 steps per day).

All YMCA members are welcome to participate. How you join depends on whether you’re currently working with Nutrition HealthWorks.

Walking is an easy, flexible way to add movement to your routine this winter—no matter where you’re starting.

Nutrition Tools to Support Your New Goals 🥗

January is a great time to refocus on fueling your body—without restriction or extremes.

These resources can help support balanced, sustainable nutrition:

Planning ahead and keeping meals simple can make healthy choices easier during busy weeks.

We’re Here to Support You 💚

Nutrition HealthWorks at the Y
Whether you’re setting new goals or refining existing routines, Nutrition HealthWorks dietitians are here to support you every step of the way!

NINA CASETTA, RD
Warlick Family YMCA Dietitian
Nutrition HealthWorks

PATRICIA SKOLNIK, RD, LDN
Stowe Family YMCA
Nutrition HealthWorks