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New Year Intentions Not Resolutions: A Principle-Driven Plan for Fitness, Focus, and Fulfillment
“You do not rise to the level of your goals. You fall to the level of your systems.”
ABSTRACT
Shift from New Year’s resolutions to principle-driven intentions. Build realistic fitness goals (10,000 steps, strength training, Peloton cardio, Colorado hiking), strengthen relationships, reduce stress, protect attention, and support a whole-food plant-based lifestyle. A self-compassion framework for sustainable change.
Research-Based Citations
Wakelin KE, Perman G, Simonds LM. (2022). Effectiveness of self-compassion-related interventions for reducing self-criticism: A systematic review and meta-analysis. Clinical Psychology and Psychotherapy.
PMID: 33749936
DOI: 10.1002/cpp.2586
Musicus AA, Wang DD, Janiszewski M, Eshel G, Blondin SA, Willett W, Stampfer MJ. (2022). Health and environmental impacts of plant-rich dietary patterns: a US prospective cohort study. The Lancet Planetary Health.
PMID: 36370727
DOI: 10.1016/S2542-5196(22)00243-1
Wang YH, Wang J, Chen SH, Li JQ, Lu QD, Vitiello MV, et al. (2020). Association of Longitudinal Patterns of Habitual Sleep Duration With Risk of Cardiovascular Events and All-Cause Mortality. JAMA Network Open.
PMID: 32442289
DOI: 10.1001/jamanetworkopen.2020.5246
Key Topics
New Year intentions vs resolutions
principle-driven living intentions
sustainable New Year goals
self-compassion and habit change
values-based goal setting
personal trainer New Year intentions
realistic fitness resolutions
10,000 steps a day plan
strength training and cardio weekly plan
hiking goals Colorado
sleep routine for recovery
attention management and burnout prevention
stress reduction routines and nervous system regulation
healthy boundaries to avoid overextending
Frequently Asked Questions (FAQs)
1) What is the difference between New Year's intentions and New Year’s resolutions?
Intentions emphasize how you want to live (principles and values), while resolutions often fixate on outcomes. Intentions create a flexible framework you can return to when life disrupts the plan.
2) Why do most New Year’s resolutions fail?
Many fail because they are overly rigid, perfection-driven, and disconnected from realistic routines and capacity. A principle-based approach makes “recalibration” part of the process, not a sign of failure.
3) How can self-compassion help me stick to my goals?
Self-compassion reduces harsh self-criticism after setbacks, helping you return to routine faster and with less emotional friction.
4) What is a realistic weekly fitness structure for busy adults?
A sustainable template is 3–5 strength sessions, 1–3 cardio sessions (including hiking or brisk walking), plus brief mobility sessions. Consistency beats intensity, especially across months.
5) Is walking 10,000 steps a day necessary for cardio health?
It is not mandatory, but it is a simple, trackable baseline that increases daily movement and can complement structured cardio. The best target is the one you can sustain week after week.
6) How does sleep support fitness progress and stress reduction?
Sleep improves recovery, emotional regulation, and decision-making. Consistent sleep duration (and stable patterns over time) is associated with better long-term health outcomes.
7) How do I reduce burnout while pursuing big goals?
Define boundaries in your schedule, standardize recurring tasks, limit decision fatigue, and use “attention windows” for phone and inbox use. Build early detection for burnout and respond early.
8) Why include environmental stewardship in a goal plan?
Because your daily defaults (food choices, waste habits, transportation, consumption) shape your footprint. Tying sustainability to routines makes it more consistent than relying on motivation.
9) What is a simple way to make plant-based eating more consistent?
Create a weekly grocery routine, repeat a short list of breakfasts and lunches, and aim for a plant-forward baseline (for example, 75% plant-based meals).
10) What should I do when I fall off my plan?
Treat it as expected. Audit what changed (sleep, stress, schedule, capacity), reduce the plan to the smallest viable version, and restart with kindness rather than punishment.
Introduction
New Year’s resolutions arrive carrying hope, clarity, and motivation, yet they often collide with the reality of busy lives, limited energy, and imperfect execution. In Redefine Yourself, I wrote about the danger of treating change as a performance rather than a practice. Transformation is not sustained by intensity alone; it is sustained by patience, consistency, and self-compassion. Lots of self-compassion. These intentions are not a demand for perfection, nor a rigid checklist meant to invite guilt when life inevitably interferes. They are a framework—one that asks me to stay engaged, to return to center when I drift, and to treat myself with the same empathy and understanding I aim to offer others.
At their core, these intentions reflect a deliberate shift away from outcome-driven resolutions and toward principle-driven living. They emphasize attention over distraction, health over optimization, connection over productivity, and contribution over accumulation. Physical health, emotional regulation, relationships, environmental stewardship, travel, professional fulfillment, systems, and financial stability are not treated as isolated silos but as interconnected systems that either support or strain one another. The recurring themes are intentionality, restraint, presence, and responsibility—especially responsibility for how I allocate my time, energy, and attention. This is about defining a life that serves both my needs and the broader good, even when that path requires effort, discomfort, or sacrifice.
Most importantly, these intentions acknowledge that growth is nonlinear. There will be weeks when routines break down, when stress overrides planning, or when progress feels invisible. That is not failure; it is part of the process. The commitment here is not to flawless execution, but to honest reflection and recalibration. To notice when I am overextending myself, to step back when needed, and to choose kindness—toward myself and others—as a baseline response. These intentions are meant to guide, not judge. They exist to support a life that is healthier, more grounded, more connected, and more aligned with the values I want to embody daily, not just at the start of a new year. Now, let them guide your list and life. Happy New Year!
THE Principles TO GUIDE MY INTENTIONS
Examine my focus and efforts toward current relationships and reallocate more time to each if necessary.
Review and adapt my present routines to support optimal health.
Define a life that serves my needs and contributes to society and humanity's greater good.
Act and think with a baseline of empathy, compassion, and kindness.
Seek understanding of myself and others before judgment.
Choose the most appropriate path despite the effort or personal sacrifice.
Celebrate equality and diversity of living things and perspectives.
Take control of my attention.
Define the boundary lines of overextending myself personally and professionally.
It’s time to shape a new life with a personal trainer in Denver. / Photo: Andrea Piacquadio
LIST OF MY IntentIONs
Area 1: My Physical Health Intentions
My EXERCISE IntentIONS
Specific Health Objectives
Increase cardio endurance by achieving at least 10000 daily steps per day, two cardio sessions per week on the Peloton bike or Helix (unless I hike, then one session), and thirty hikes of four miles or more by the end of the year. Include my son and pup, Bear, and at least ten of those hikes.
Hike at least twenty different Colorado routes.
Hike two 14ers in the Buena Vista area and two in the San Juan Mountain Range. Hike five 13ers by the end of the year.
Complete four to five strength/muscular endurance sessions, two cardio sessions (including a hike), and three abbreviated range-of-motion focused sessions of the lower limb each week.
Specific Exercise Plan
Monday
45-minute Strength Session
Circuit Muscle Focus: Chest and Biceps, Core, Hip Mobility/Range-of-Motion Routine
Tuesday
45-minute Strength Session
Circuit Muscle Focus: Back and Triceps, Core, Range-of-Motion Routine
Wednesday
30-minute interval on a cardio machine
Circuit Muscle Focus: Core, Hip Mobility/Range-of-Motion Routine
Thursday
45-minute Strength Session
Circuit Muscle Focus: Shoulders, Core, Range-of-Motion Routine
Friday
45-minute Strength Session
Circuit Muscle Focus: Arms, Core, Hip Mobility/Range-of-Motion Routine
Saturday or Sunday
Hike with at least 1000 feet of elevation gain and 4 miles of length
Every Day
10k steps and a plank per weekday by adding an extra walk with my pup if necessary.
My Recovery IntentIONS
Specific Recovery Objectives
Sleep 7.5 hours every night and rest from workouts on Saturdays and Sundays (unless a hike)—specific intent: In bed by 11:00 pm and waking up by 6:35 am (no snoozing). Complete your late-night bedtime routine by 10:30 pm, then start reading. Limit water consumption 2 hours before bedtime. No phone after 10:00 pm.
My Dietary IntentIONS
Overarching Goals:
To minimize inflammation, triglyceride levels, and fluctuating blood sugar levels resulting from dietary choices. Specifically, maintain triglyceride levels of 150 or lower. This number is typically genetically higher than the other numbers. Thanks, Dad! I’m responsible for anything above 150, though. Fasting 12-14 hours overnight between the last and first meals for clearance, and eat three meals per day with occasional snacking (indulgence).
Reduce stress and anxiety by limiting caffeine to 1 cup (half a mug) and prioritizing sleep. No caffeine after noon.
Specific Daily Dietary Objectives
Never feel stuffed or starved; eat within 5-6 hours of the last meal (unless overnight).
Assess cues that drive current snacking habits and change the influences that lead to this behavior.
Stop eating a meal at the first sign of feeling satisfied.
Mindfully prepare the size of my 8-year-old’s leftovers, and don’t eat his leftovers :).
13 out of 21 meals per week are whole-food plant-based, free of oil, meat, processed foods, and refined sugars.
Only 1-2 servings of dairy per week (less is better).
Minimize the consumption of anything processed (including vegan and vegetarian products). Choose whole food plant-based options as often as possible.
At least 75% of meals per day must be plant-based.
Calories: 600-800 per meal.
Plate Ratio: 25-50% Vitamins, phytonutrients, and other micros and macros, 25-40% Protein, 15% Good Fat, 25% Fiber.
Choose 5 breakfasts and 5 lunches to repeat.
Start my day with 16 oz of water before caffeine.
Eat without screens during dinner.
Book yearly check-ups and labs in January and reevaluate the approach.
Specific Social Dietary Objectives
Use the Daily Dietary Objectives above as a baseline when eating out (and no matter who I’m with).
Eat a complete small meal before snacking (to avoid snacking).
Restrict extracurricular eating/treats to 4 servings per week.
Limit sips of alcohol to 2 days or less. Always choose the small pours if available (3oz glass of wine or 5 oz of beer). Limit beer consumption to 16 oz on a given day of indulgence. Red wine is the first preference.
Alternate sips of water and alcohol when indulging.
New Year's Resolutions Photo: Flo Maderebner
Area 2: My Emotional and Mental Health Intentions
My Reflection IntentION
Specific Objective
Identify one positive characteristic of the day while brushing my teeth in the evening.
My Attention IntentionS
Specific Objectives
Continue to abstain from social media.
Limit phone projects to 8-8:30 am, 12:30-1:00 pm, and 8-8:30 pm. Only write notes or answer text messages otherwise.
Keep my inbox to two or fewer emails by unsubscribing from unnecessary emails and using email templates and correspondence more efficiently. Clean out any extra emails by 1:00 pm every Friday.
Only check the news once daily.
Audit my week: identify 3 recurring drains.
Identify my early signs of burnout and document them. Respond early (reduce load; increase rest; simplify).
My REFRAMING IntentION
Specific Objective
Replace all complaints with constructive criticism, or reframe the message to cast it in a positive light. After a complaint, mentally present one counter-argument.
My Stress IntentIONs
Specific Objectives
Build greater emotional range and self-control. Use a 10-second pause before responding when triggered. Name the emotion (“I’m frustrated”) to reduce reactivity.
Arrive 5 minutes early for any planned event and 80 minutes early to the airport before a flight.
Establish a daily nervous system “downshift” practice by integrating a 5-minute walk, meditation, or cardio activity midday.
Design my week to reduce cognitive overload by checking my phone only when necessary, limiting major decision-making to designated blocks, and ending each workday by writing tomorrow’s top three priorities.
Reduce decision fatigue by standardizing and designating specific times of the week for routine tasks, such as grocery orders on Sundays, client schedules on Thursday mornings, bookkeeping on Mondays (package renewals and closing sessions), and scheduling the next week’s emails on Fridays.
Use “stress forecasting” instead of stress reacting by planning to complete annual taxes, annual corporate paperwork, birthday messages, and certifications at least 30 days in advance, and corporate quarterly taxes at least 15 days in advance.
Evaluate shopping needs on Sundays, and shop online only before 6:00 pm.
New Years Resolutions 2026 / Photo: Jasmin Wedding Photography
AREA 3: My Relationship IntentIONS
Overarching Goal: Foster positive and meaningful relationships that support and enhance my life.
Specific Parent Objectives
Protect a weekly 30-minute “marriage/family meeting” for schedule, finances, stress, childcare, and plans. Use a set agenda (wins, challenges, logistics, connection). End with one shared plan or action.
Build consistent micro-connection habits. Include a hug with every kiss goodbye and hello, as well as 10 minutes of distraction-free conversation nightly.
Plan a bi-monthly date time without negotiation. Book the next 3 dates in advance. Alternate planning responsibility. Treat it as a commitment, not an option.
Keep romance and intimacy intentional. Discuss expectations openly once a month. Build an “us list” (activities that restore connection). Remove friction (energy management, reduced screen time, better bedtime).
Ask my son to share one thing he learned that day during nightly dinners.
Specific Family and Parent Objectives
Plan at least 2 hands-on 30-minute activities weekly with my son (e.g., Legos, drawing comics, and science projects).
Create a family culture statement. Define 3 values we want our home to embody (respect, faith, health, kindness, etc) and turn values into behaviors (how you speak, solve, and support).
Improve patience by building a parenting buffer. Build 10 minutes of margin before transitions (school, bedtime). Use pre-planned scripts (“I hear you. Here’s what we’re doing next.”).
Prioritize presence: no screens during family meals, and put the phone down during conversations.
Walk my son to school every day and take him to Cub Scouts, soccer, and swim class.
Specific Friends, Family, and New People Engagement Objectives
Engage in more meaningful conversations with friends, family, and new people (even if I’m only spending a minute on the elevator with them) and foster new relationships with people who embody empathy, compassion, and kindness as a foundation for their behaviors and perspectives.
Contact my inner circle of family and friends at least once per month via phone call, text, or in-person meetups. Call someone new on the way to and from my bi-weekly hikes.
Sustainable Living Resolutions / Photo: Veronica
Area 4: My Environmental Stewardship, Sustainable Living, Community-Building Intentions
Overarching Goal: To reduce my carbon footprint and raise a new consciousness about the environment and agriculture.
Specific Whole Food Plant-Based Diet Objectives
Secure a 75% plant-based diet foundation by ordering my groceries online every Sunday afternoon. Reminder to myself: Plant-based eating is the most effective action any individual can take to influence global warming and preserve our environment while striving for optimal health.
Specific Waste/Pollution Reduction Objectives
Minimize use of Ziploc bags and other single-use plastics by using Pyrex containers and metal silverware.
Purchase in bulk and order several items in advance and online simultaneously.
Use biodegradable bags for trash.
Place all expired food in our compost bin and recycle all appropriate items.
Limit food waste by reviewing the sizes of prepared meals and prioritizing current produce and leftovers.
Take my son on at least four hikes (e.g., with rock and water features but little elevation gain).
Identify and test multiple methods to reduce water use. Evaluate the amount of water wasted when washing dishes and taking a shower.
Choose one family-based environmental project per quarter (cleanup, planting, conservation activity).
Specific Community-Building Intentions
Plan a neighborhood block party and spring clean-up.
Participate in the Stevens Elementary PTO board.
New Year Resolutions / Photo: Bhargava Marripati
Area 5: MY Travel INTENTIONS
Overarching Goal: Expand my connection to various cultures and experience in new environments.
Specific Domestic Travel Objectives
Visit and stay overnight outside of Denver every 6-8 weeks! Make Colorado destinations, including Telluride and Crested Butte, a priority this year. Review our travel plans on the 1st of every month.
Plan three 2-day Colorado hiking trips (back-to-back 14ers).
Specific International Travel Objectives
Visit and stay overnight in a European city, London, or Mexico City by the end of 2026. Book our flights and travel plans by the end of the 2nd quarter.
Resolutions 2026 / Photo: Thought Catalog
Area 6: MY specific professional intentions
Overarching Goal: Adapt my professional life to maximize my satisfaction and increase the efficiency and effectiveness of my efforts. Foster a working retirement mentality.
General Business Objectives
Reassess all email templates by February 1st and adapt as needed to increase response time and limit phone and computer time.
Double-check every message and schedule confirmation before sending. This is a reminder to slow down!
Complete the “10-Year Project” for my business by June 2026, including my new system of assessments, predictive models, forms and templates, and website update.
Complete the accessible resources project for quick client reference by April 1st.
Update all passwords.
Specific Time Management Objectives
Maintain hard start–stop work boundaries with a daily shutdown ritual at 5:30 pm on weekdays (no weekends).
Schedule 1630 hours of personal training sessions and 5 weddings, including 1 elopement wedding in the Colorado mountains.
Take personal time off without guilt and without loading the schedule before and after, including birthdays and holidays.
Prepare for the next morning the night before by preparing meals, grinding coffee beans, setting out clothes, and placing backpacks/bags out.
Specific Education Objectives
Complete the Stretching and Flexibility Coach certification by April 1st.
Read at least 6 social psychology books, 1 political/civic-themed book, and 2 health and fitness books. Listen to 5 additional books on similar topics.
2026 New Year's Resolutions / Photo: Fatma Gül
Area 7: My Systems, Life Organization, and Other Intentions
Overarching Goal: Rexamine my current personal structure and systems and adapt with efficiency and organization in mind.
Specific Home Objectives
Reorganize the garage and create an easy system for quick access.
Create an “energy” for each room of the house by experimenting with design and organization.
Organize all tools and create an organized system for quick access.
Specific Driving Objectives
Never surpass 5 mph over the speed limit unless the flow of traffic is faster.
Never check my phone while driving.
Come to a complete stop before turning.
Finance Resolutions / Photo: Mohamed hamdi
Area 8: Financial Stability and Long-Term Planning intentions
Overarching Goal: Create financial stability with clearly defined goals through short-term and long-term planning.
Specific Long-Term Planning Objectives
Create a will.
Set up Preston’s college tuition fund.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which I give to all my clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
