New Year, New You 2024: A Guide to a Healthy Lifestyle

Happy New Year, J Family! The start of a New Year is always a great opportunity to reflect and set goals for the year ahead. Many of us want to create healthier habits, but often a solid plan is missing to affect change. That is why the J-Fit Health Club is here to help!

We put together a 6-week program, focused on 6 different elements of living a healthy and happy life! Below, you’ll find all the details you need to get started on your best year yet. Perform each week’s challenge and consecutively add each additional weekly challenge to your routine.

Week 1: Movement

Movement is incredibly important as it correlates to a high quality of life. So, if we don’t move, we stagnate. The more we move, the more our bodies will want to keep moving. Our goal is for you to enjoy the amazing benefits movement has for your body, mind, mood, and life; and most importantly, to do it in a way you enjoy!

Challenge: Choose one way you enjoy moving.
Days per Week: 3
Duration: 20+ minutes (over the course of a day)

Week 2: Hydration

Hydration seems easy to do, and yet so easy to forget to do. Hydration is important because it helps our internal organs function properly, it helps our skin look great, and aids indigestion. Our body is composed mostly of water, so if you think about anything from our joints to our blood, water is the key component to make sure everything is working properly.

Challenge: Drink 64 oz+ (8+ cups) of water
Days per Week: 7

Week 3: Balanced Routine

Having balance in your daily routine is more beneficial than one may think. When we spend too much time doing one thing, other areas lack and will catch up with us over time. So, mix it up and keep it simple! It’s not always how hard you push yourself, but the consistency that matters.

Challenge: Choose 1 workout style to add to your routine (Cardiovascular, Strength, Flexibility, etc.).
Days per Week: 2
Duration: 30+ minutes (over the course of a day)

Week 4: Mental Health

Mental health is just as important, if not more important, than your physical health. Without good mental health, it’s hard to enjoy our physical health. There are many ways to prioritize mental health, such as therapy, meditation, journaling, breathe work, getting a few minutes of sunshine or fresh air, and other strategies to help you feel rejuvenated. Try them all and find your favorites! It is important to have a few in your tool kit.

Challenge: Find a mental health strategy(s)
Days per Week: 7
Duration: 5+ minutes (over the course of a day)

Week 5: Healthy Eating

Eating healthy is an incredible way to fuel your body for exercise… and life. When you give your body the nutrients it needs, you have better mental focus, clarity, and productivity, and it also gives you the energy to accomplish a variety of tasks throughout the day. “Eating healthy” does not just mean adding more vegetables to your diet, but having a balanced diet of carbs, fats, and proteins (including fruits and vegetables).

Challenge: Eat vegetables with each main meal.
Servings: 1
Days per Week: 7

Week 6: Goal Setting

Setting goals is something we hear and talk about often, but may not be something we successfully execute quite as much. Well, after 5 weeks of focusing on your health, I hope you are ready to make some permanent changes. When you have a goal, you have direction.

Your J-Fit team wants to support you in your journey for 2024 and beyond! Post your 2024 goals in the comments of this blog or tag us on social media, so we can support each other.

Challenge: Write down at least 1 goal for 2024, tell a friend about it, and start working towards it.

The J-Fit team is here to support you in your health and fitness journey! To get in contact with one of our team members, please stop by the fitness center or contact us by phone 703.537.3008 and email

In Health and Fitness,
The J-Fit Team

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