There is no reason to resolve to become fitter or healthier only at a certain time. I am using the new year, 2023, as a symbolic starting point.

Being mindful of standards of fitness or personal health is not like renewing our driver’s license or otherwise abiding by a calendar date.

Fitness and good health are important goals every day of the year. But, if anyone wants to use the new year as a starting point, I am listing some goals that are worthy of consideration. Tomorrow is December 31 and this is as good a time as any to give serious thought to the shape we are in and how we may improve it.


Begin a new activity. Our bodies become accustomed to continuous modes of exercise and we tend to do the same things over and over. We may want to improve a sport skill or we may want to maintain a comfort level by doing the same thing we always do. But we can benefit by trying a new sport, beginning a different exercise program or choosing a new place to work out. Our bodies demand balance!
Be specific about your goals. “Trying to lose some weight” does not have the same impact for us as setting a goal to lose 5 pounds in the next 60 days. In general, our goals must be SMART,

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-based

Hydrate. Water is cleansing, fat-free, sugar-free and has no calories. Water can reduce blood pressure, reduce cholesterol levels, maintain body fluid balance, help our kidneys, improve our skin and help us reduce calories. My goal and recommendation for others is to consume the number of ounces of water daily that equals one half of your weight in pounds. At 183 pounds, my goal is to drink at least 92 ounces of water per day. We also consume water in many of the foods we eat.

Be accountable. It is crucial to keep records of our workouts or other fitness pursuits. I have done this for over 6 decades – writing down sets and reps, keeping computer entries and otherwise bringing to mind what I have done or not done. This information allows us to know how we are doing and where we need emphasis. The record keeping gives us a special incentive to post favorable numbers.

Here are a couple of tracking devices from Amazon. As an Amazon affiliate, I may benefit from activity on my links. Also, it is helpful to promote a company with excellent delivery standards and service in general.

Fitness and Nutrition – a progress log

FitBit Versa 4 Smartwatch – GPS, heart rate, more than 40 exercise modes, sleep tracking

Eat more fruits and vegetables. We need the healthy, disease-fighting fiber, vitamins and minerals. I have a blended fruit smoothie every morning, but I need to eat far more vegetables. We should have 8 portions of fruits or vegetables every day. I need to pay attention to this more carefully. I do take fruit and vegetable gummies from Goli. Take a look at my Goli link at the side of my website.

Make positive thinking a habit daily. Think about one thing that gives you joy, happiness or love. Practice this.

As a minimum, get 15 minutes of exercise every day. That’s a short walk. This is only a minimum.

Go to bed earlier. Get at least 7-8 hours of sleep daily.

Try meditation. Breathe deeply, promote mental well-being. Here is a book to show how it is done:

The Meditation Book – find peace, reduce stress. For beginners.

Choose an exercise program that you enjoy. See my prior post on Salma Hayek. She walks her dogs, swims, dances and otherwise exercises as she chooses and not in accordance with a prescribed regimen. It works for her and it really makes a lot of sense. We are much more likely to stay with a program that we enjoy. It isn’t drudgery.

Use a personal trainer. Be sure to get competence advice, especially if you are a newcomer to workouts. Personal trainers have the experience and know-how to individualize their instruction. If you would like to become a personal trainer, see my link to ACE (American Council on Exercise) at the side of my website.


I like to think of goals, not resolutions. Also, I am the last person who would promote New Year’s resolutions. But today is December 30 and I know people are thinking about the upcoming year and how they might make their lives better.

I am reminded of the quotation I have used in fitness articles – “The hard part is not getting your body in shape. The hard part is getting your mind in shape”.

A refreshed mental attitude is certainly the key to a successful fitness program or to any other personal endeavor.

Please leave me any Comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.

Be well and think positively!


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