Ins and Outs for 2025 – From a Health Coach’s Perspective

As we step into the first weeks of a new year, it’s natural to pause and reflect on the previous one while taking what worked, what didn’t and what changes we want to carry into the months ahead. (Happy January and start to 2025!)

The “ins and outs” trend that hit last year has been buzzing again this year, and it’s all about embracing what feels right moving forward and letting go of what no longer serves us.

(We love this, as it directly ties into the grace-filled, progress-over-perfection approach that I live by, believe in and coach daily.)

It’s not about rigid resolutions or unattainable goals … it’s about creating five-year plans while staying open to life’s unexpected detours. It’s about taking responsibilities seriously, but not losing sight of who we are outside of them. It’s working out because we *get* to, not because we *have* to … and it’s fueling our bodies to feel good, not just to fit into a box of what we think we should look like.

As I started jotting down my personal “ins and outs” in the Notes app on my phone, I felt inspired to share a deeper dive into the details here.

I hope it resonates with you as much as it does with me, and I hope that the perspective from someone who practices and preaches simple and sustainable, healthy living (me!) brings the importance of things like mindset and stress management to light, too.

Let’s start with what’s IN for the year ahead, or things worth focusing from my Health Coach perspective.

Travels and experiences over gifts was on my list of INs for 2024, and it was a *good* one. With this goal at the forefront, I made trips happen that I might have previously passed up because of logistics like childcare, budget and taking time away from a normal schedule. Instead, I made them happen because I knew that the quality time with lifelong friends and family that I don’t normally get to see would fill my cup and recharge me in the best way. And that it did. I fully intend on keeping this one going!

Saying “yes” to events that fill the cup and “no” to things that don’t was also on last year’s list and it taught me a valuable lesson with myself and people pleasing. Through therapy and a lot of self-reflecting in 2024, I realized that I am a recovering perfectionist and used to spend way too much time thinking about others’ perspectives of me. I was scared to let anyone down or perform in a way that wasn’t aligned what people expected, and this resulted in being afraid to say “no” to something, even if it was something that I didn’t want to do. Ultimately, I learned that you have to say “no” to some things in order to say “yes” to others and make room for the things you really want to do or work towards.

Your mindset is a powerful tool that a lot of people miss, so make it something to focus on this year. A grateful heart and a calm mind can transform how you approach everything else, so don’t shy away from the power of journaling and taking even five minutes a day to appreciate life in the messy, grey areas … which where we tend to spend a lot of our time.

Movement! Whether it’s dancing in the kitchen, walking with a friend or lifting weights, move in a way that feels fun for you and you’ll keep showing up consistently here.

I learned a lot from my Sleep, Stress Management and Recovery certification with Precision Nutrition, and you’ll find some of the takeaways along with a full review of the program here. Rest days, naps, and slowing down when you feel your body starting to feel run down is just as important as the hard work that you’re putting in. Also huge, ignoring the things that stress you out doesn’t make them go away … so make sure to put some effort in acknowledging some of the stressors in your life and strategize ways to start managing them. It matters.

Successful, focused people drink water! Keep a refillable bottle handy all day long and keep track of your ounces if you think you might be missing the mark … aim for half of your bodyweight in ounces of water per day and go from there.

Strength training has become all the rage over the past few years (finally!), and there are many reasons why including building strength and preserving muscle to stay strong for years to come. Cardio sessions will take you somewhere, but a focus on strength (even 30 minutes per session) will always take you further.

And finally, get comfortable with getting uncomfortable—because this is where we learn, reflect and grow the most!

Now let’s talk about what’s OUT from my mindset of a Health Coach.

Living in New York City has its challenges, and keeping a small apartment space uncluttered is certainly one of them. That said, it’s also made me intentional in what I keep and how I store things—absolutely everything has a purpose and place. It’s tricky to get rid of the clutter, but it’s necessary to purge often, and this has helped me realize how much cluttered spaces can distract you. There’s something to be said about simplifying your spaces, and if you don’t believe me I challenge you to try it and report back.

I mentioned the idea of being okay with saying “no” above, but let’s take it a bit further by acknowledging that you also don’t owe a long explanation as to why. (This one took me way too long to learn!) A simple “thank you for the invite, but I can’t make it” will suffice to most scenarios. Stop over-explaining yourself and ruminating over things that you should or shouldn’t have said. Nobody will hold it against you.

Can we please stop defining our success in what we post on the Internet?

As a content creator, this is a big one for me … but I’ve realized that what I put out there is never going to be for everyone. Also, it’s interesting when something I just throw out there on a whim performs way better than something else I spent hours crafting, editing and perfecting. That’s just how it is, so here’s your reminder to just let it go. A fantastic honorable mention in this area would also be the reminder that people are simply posting the highlight reels, so please stop comparing your journey to someone else’s path that appears to be perfect. It’s not.

I stopped regularly weighing myself years ago, and letting go of that constant number in my mind has been so freeing. Instead of fixating on the scale, I’ve learned to appreciate my body’s strength and resilience. My focus has shifted to other metrics, like the weight I can lift, the reps I can complete, and the progress I see in how I feel overall. I pay attention to how my clothes fit, how well I’m sleeping, and how my energy levels are improving. This perspective brings more gratitude and motivation to my workouts, making them an enjoyable and fulfilling part of my routine. It’s incredibly rewarding.

Prioritizing time to unplug and be fully present has become a big focus for me. Like anyone, I can get lost in mindless scrolling, but I’ve made a conscious effort to recognize when it happens and ensure it doesn’t overshadow quality time with people. Simply keeping my phone out of arm’s reach—or even in another room—has made a huge difference. It stops me from automatically reaching for it during idle moments. I’ve realized that most things don’t need an immediate response, and embracing this mindset has been liberating. It’s helped me manage stress and reminded me to focus on what truly matters. If you’ve been feeling tethered to your screens, I highly recommend giving this a try!

When in doubt, keep it simple. Try a meal planning service, get your groceries delivered, rotate the three workouts you see progress in and enjoy, and incorporate things that help you work smarter, not harder.

And finally, remember that you will always be your own worst critic. Let’s reframe the inner dialogue to kindness and encouragement this year because you are doing your best and you deserve it. Always.

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Let’s summarize …

As the new year begins, I’m focusing on alignment, balance, and growth in all aspects of life. For me, this means prioritizing experiences and relationships over material things, saying yes to what truly fulfills me, and confidently saying no to what doesn’t—without over-explaining or feeling guilty. It’s about finding joy in movement, nurturing a strong mindset, and embracing gratitude for the messy, imperfect moments that make life meaningful.

Health and wellness remain a cornerstone, but my approach is grounded in simplicity and sustainability. I’m focusing on strength training, hydration, and recovery while letting go of outdated metrics like the scale. Tracking how I feel, sleep, and function has been far more rewarding than obsessing over numbers. Stress management and intentional rest have also become priorities, allowing me to show up as my best self.

This year is also about clearing the clutter—both physically and mentally. Simplifying my spaces and routines helps me stay focused, while unplugging from screens creates more presence and connection with loved ones. Lastly, I’m committed to silencing my inner critic and reframing self-talk with kindness and encouragement. Growth comes from stepping outside your comfort zone, and I’m embracing that journey wholeheartedly.

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Now it’s your turn:

• What are your “ins and outs” for the year ahead?

• What are you letting go of, and what are you focusing on to grow and thrive?

Share your thoughts in the comments or start your own list—it’s a powerful way to set your intentions and inspire others along the way.

Thank you for reading, and here’s to a happy and healthy year ahead!