It’s estimated that 80% of people abandon their resolutions by the end of January.

Overwhelmed by the burden of making sweeping lifestyle changes based on impractical expectations, it’s no wonder so many give up.

That doesn’t have to be you!

To avoid resolution overload and make it past the end-of-January breaking point, it’s important to ensure that your health and fitness goals are realistic and your means for meeting them are sound.

If you’ve already made a resolution, this might require a bit of re-examination and revision. If you have yet to resolve to make any 2023 health and fitness changes or have already given up on them, no worries; now is as good a time as any for a fresh start.

Read on for a road map to restructuring and recommitting to your get-fit resolutions in ways that will make them stick past January.

Make nondisruptive changes to existing habits.

Too often, we structure our resolutions in ways that require major changes to established, everyday habits. For instance, getting up an hour earlier to work out each day might not sound like a huge life disruption. But if you’ve been waking up at 7 a.m. every day for the past 20 years, just the act of awakening an hour earlier is going to be a struggle — never mind also getting yourself to workout. We’re not saying it’s impossible. However, let’s be realistic about the difficulty level of resolutions we set in the context of our ingrained habits.

For instance, if you’re a daily coffee drinker who uses cream and sugar, could you decrease the amount you use, or try replacing the cream or sugar with a healthier alternative? Imagine replacing a teaspoon of sugar in your coffee with a sprinkle of antioxidant-rich cinnamon. Averaging two cups of coffee a day, that means you will avoid ingesting 7,300 teaspoons of sugar in a decade! That’s a small change with a big long-term return.

You can also make nondisruptive habit changes with habit stacking, a practice that involves adding a new healthy habit right before, during or directly after one of the ingrained habits you automatically do daily, like brushing your teeth or showering.

Focus on what you’re already doing right — and do more of it.

There is a tendency with resolutions to focus on fixing what we feel we’re doing wrong, like “not exercising enough” or “eating too many snacks.” But when we look at what we’re already doing right and strive to do more of it, that change in perspective can accomplish the same goal in a much more positive and sustainable way.

Think about how often you take a walk. Maybe you already have a daily walking habit either by yourself or walking your dog. Could you extend your walking time by a few minutes? Those extra minutes will add up.

Maybe you don’t have a regular walking habit. That’s OK. Think about any of the necessary times each day you have to walk a distance and get creative about ways to extend it. This could be as simple as taking a parking spot further from your office if you drive to work. Or maybe there is a flight of stairs in your home or office. What if at least once per day, you doubled back and did the stairs twice? Remember, don’t discount the value of making small changes; they add up to bigger returns over time.

How’s your water intake? Drinking water is important for our overall health and can also increase feelings of fullness to help us avoid unplanned snacking. I’m sure you’re already drinking some, but could you increase it? It’s recommended that women drink 72 ounces of water daily; men should drink 100 ounces. Consider the suggestion from the previous tip and swap out another not-as-healthy beverage you already drink daily to increase your water intake.

Keep track of your health and fitness-related activities.

It’s easy to let things slide when no one else is watching. But when we track our activity, we’re taking an extra step in personal accountability that makes us feel like “someone” is watching. Whether it’s a smartphone app, watch, ring or even just a notebook, it tends to embody a bit of our conscience.

Accountability is arguably one of the most significant factors in ensuring you stick to your health and fitness resolutions. That’s why fitness trackers are so effective. In fact, people walk almost an extra mile per day when using an activity tracker on their phone or watch, according to a recent study published in the British Journal of Sports Medicine.

In addition to the accountability factor, fitness trackers also take advantage of our competitive nature by inciting us to do more. The BJSM study authors found that the participants in the study did better when their fitness trackers provided prompts.

Regardless of how you track your fitness — using a wearable technology, an app on your phone or simply keeping a journal — it will inevitably help keep your health and fitness resolutions on track.

Invest in positive health changes.

Making a resolution that involves investing in a way to increase your health and fitness is arguably one of the easiest ways to make a sustainable resolution. Of course, like any other resolution, it’s only sustainable if your purchase realistically fits your lifestyle and doesn’t require an overly ambitious commitment.

Sleep facilitators: When health and fitness are priorities, sleep should be as well. During sleep our body focuses on recovery, which is why sleep takes up nearly one-third of our lives. To enhance our ability to get quality sleep, we can invest in any number of products to help us sleep better, like ergonomic pillows or a higher-quality mattress to increase comfort, a sound machine to help us fall asleep or climate control mattress pad to help us stay asleep.

Fitness-conscious furniture: You’ve probably heard that sitting is as bad as smoking when it comes to our health so it’s important to try and offset our sitting time. Investing in a standing desk is a great way to avoid prolonged bouts of sitting. Additionally, swapping out your desk chair for an exercise ball — a much less-expensive investment — can make your sitting time more active and less sedentary.

Personal training sessions: People work with personal trainers for many reasons. Whether you want to develop an individualized program to support weight loss goals, get in shape, or feel that you’d benefit from the additional accountability or instruction, a personal trainer can be a great resource.

But sometimes, people are cautious about investing in a trainer. Cost can be an issue; some people might feel intimidated by working with a pro. But certified fitness professionals are trained to work with clients of all backgrounds and fitness levels. And we ensure to work out package deals to make our personal training services more affordable.

If you are starting an exercise program or don’t see results with your current routine, a personal trainer might be your best option. Try our personal training services by booking a free personal fitness consultation session online on our website or in person at any of our locations.

Change your resolution mantra.

Now that you’re armed with the knowledge and strategies to restructure your health and fitness resolutions for long-term success, it’s time to set a new resolution mantra, and go with something more appropriate, one like: “simple sustainable steps for a happier, healthier you.”

Mini Crustless Caramelized Onion & Cheese Quiches

These crustless mini quiches are packed with savory caramelized onions and flavorful cheese. This technique for making caramelized onions uses way less fat, and by using sweet onions (like Vidalia, if you can find them), you don’t need to add the sugar some recipes call for.


  • 2 tablespoons avocado oil or canola oil
  • 2 large, sweet onions, halved and sliced 1/4-inch thick
  • 1 teaspoon kosher salt plus a pinch, divided
  • 1 – 4 tablespoon water, as needed
  • 5 large eggs
  • 1 ⅓ cups half-and-half
  • ⅛ teaspoon ground white pepper
  • 1 cup finely shredded Cheddar or Gruyère cheese or crumbled goat or blue cheese
  • ¼ cup chopped walnuts or pecans, toasted (optional; see Tip)
  • 2 teaspoons fresh thyme leaves or finely chopped fresh parsley


  1. Heat oil in a large pot over medium heat. Add onions and 1 teaspoon salt; stir to coat. Reduce heat to low and cook, covered, for 5 minutes. Remove the lid and stir. Cook, uncovered and stirring every few minutes, until the onions are melted and a deep amber brown, 35 to 45 minutes. If fond (brown coating) builds up on the pan, add water, 1 tablespoon at a time, to deglaze the pan, then use a wooden spoon or spatula to scrape all that flavor back into your onions. Transfer the caramelized onions to a large bowl and let cool to room temperature, about 20 minutes.
  2. Preheat oven to 375°F. Coat two 24-cup non-stick mini muffin tins with cooking spray.
  3. Whisk eggs, half-and-half, pepper and the remaining pinch of salt in a large bowl. Combine the onions, cheese, nuts (if using) and thyme (or parsley) in a medium bowl; mix well. Add the onion mixture to the egg mixture; whisk to combine. Working quickly, spoon the mixture into the prepared muffin cups, filling each about 3/4 full (about 1 1/2 tablespoons). Every so often, give the mixture a stir to ensure the ingredients are staying evenly suspended in the custard. 
  4. Bake, rotating the pans front to back and side to side halfway, until a knife inserted into the center comes out completely clean, 15 to 20 minutes. Immediately invert the muffin tins to transfer the mini quiches onto a baking sheet. Let cool on the sheet pan to room temperature, about 15 minutes.

To make ahead

Refrigerate caramelized onions (Step 1) for up to 3 days or freeze for up to 3 months. Refrigerate quiches for up to 3 days. Or freeze uncovered in a single layer on a parchment-lined sheet pan until solid, then transfer to a freezer bag for up to 2 months.


Two 24-cup non-stick mini muffin tins


For the best flavor, toast nuts before using in a recipe. To toast chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.


Serving Size: 1 mini quiche

Per Serving: 41 calories; protein 2g; carbohydrates 1g; fat 3g; saturated fat 2g; mono fat 1g; cholesterol 32mg; vitamin A 110IU; vitamin c 1mg; vitamin D 7IU; folate 6mg; sodium 88mg; calcium 38mg; magnesium 3mg; phosphorus 31mg; potassium 24mg; niacin equivalents 1mg; selenium 3mcg.

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

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