January 1st gets a lot of attention. But for many of us, today feels like the real beginning of the year. The holidays are over. Kids are back at school. Work has started again. Life is moving. January 1st isn’t a magical day. I know that from experience. I tried more than once to quit drinking on January 1st. New year, fresh start, big intentions. The change that actually stuck didn’t happen on a meaningful date. It happened months later, on an ordinary day, when I was finally able to be honest with myself. Nothing special about the date. No new-year energy. No big declaration. Just a quiet moment where I decided to start showing up differently. So if January 1st felt meaningful to you, that’s great. It can be a good starting place. But if the year only really begins for you now, that’s just as valid. Because it’s not the date that creates change. It’s what you do, consistently, after today. This week’s focus: Change doesn’t come from big promises It comes from small actions repeated over time. We tend to think we need a full plan. A perfect routine. A complete overhaul. But real change usually starts much smaller than that. It starts with identity. With asking not “What should I do?” but “Who do I want to be?” And then choosing one small action that supports that identity. A few things to focus on this week: Forget changing everything. Choose one small thing you can do daily. Ask yourself: What actually matters to me right now? Let go of what you think you “should” want. Move your body in a way that feels supportive, not punishing. Focus on showing up, not getting it right. You don’t need intensity. You need consistency. Tiny actions, done daily, shape who you become. Something to reflect on. If January 1st came and went without everything changing, that’s okay. What matters is this: What is one small action you’re willing to repeat, even when motivation fades? Start there. That’s where real change begins.

Grab a chair and use it to build simple, functional strength. These movements help build trust and confidence in your body and support you in everyday life. Keep building strength that lasts, and keep showing up for yourself.

My mom, age 85, is having sciatic pain. If anyone can share some gentle movements to improve her movement with less pain, we would both appreciate it! I am trying to encourage her to join our movement sessions--I let her know that she can also do these movements from a chair to start with--just 10 minutes! I think these sessions would help her (they sure help me!) I'm having trouble persuading her to just get started...any advice would be welcome! 😻

Today is simple strength. A reminder that we don’t need a gym or complicated plans. Strength and mobility come from showing up consistently and moving our bodies, whether it’s ten focused minutes or movement spread throughout the day. Stay energized, stay consistent, and keep moving.

I have been reading about foods that contain nitric oxide and the health benefits. In the body, it aids in relaxing blood vessels to improve blood flow, which can lower blood pressure, enhance exercise performance, and support brain function. I also read that nitric oxide can alleviate joint pain and reduce inflammation for improved mobility for various forms of arthritis. Here are a few foods that boosts the body's ability to make nitric oxide - leafy greens, beets, garlic, and citrus fruits. And of course showing up everyday for regular movement helps!