Creating a sustainable lifestyle routine for the new year: Tips for development, adherence, and recovery

The new year is a great time to develop an upgraded health and lifestyle plan. At PRESS Modern Massage, we believe that self-care is the foundation of a sustainable wellness routine. Movement, nutrition, and recovery all work together to keep your body performing at its best, which is why we're teaming up with Miles Stevens to help you optimize all three. To support your recovery journey, we’re offering $20 off your next massage — more details at the end! In this article, we will cover the three key categories of a successful lifestyle routine: exercise, nutrition, and recovery.

Exercise

Exercise is typically the first thing people think of when kick starting their health in a New Year’s resolution. However, it’s also where most people get overzealous, trying to do too much too fast—let’s avoid that this year with a few simple steps.

First, take stock of where you’re starting from. Avoid comparing yourself to others or "shoulding" yourself. Assess how often you're currently working out and create a plan that either slightly increases your session duration (for example, going from 20 to 25 minutes—so small you won’t even notice) or adds one more workout day to your weekly routine. This approach builds on habits you already have, helping you stay consistent while leaving you wanting more—exactly what we’re aiming for!

The second step is to set weekly goals. For example, aim for at least 150 minutes of moderate-intensity activity per week. You can either track your total workout time or set a goal like five 30-minute sessions per week. How you achieve this goal doesn’t matter—what matters is hitting your minutes or workout target by the end of the week. This flexibility prevents one long workday from derailing your entire routine.

Finally, pick activities you genuinely enjoy. The best exercise isn’t the one your favorite influencer claims is “optimal”—it’s the one you’ll actually do. If you hate spin class, try Barry’s Bootcamp instead. If machine-based strength training isn’t your thing, experiment with free weights. There are endless fitness options, so find something you love, and you’ll have a much higher chance of success. If you need more personalized guidance, consider reaching out to a qualified personal trainer. Now that we’ve got exercise covered, let’s talk about nutrition.

Nutrition

When it comes to nutrition, the “optimal diet” is one that helps you maintain a healthy body weight while incorporating plenty of fruits, vegetables, and minimally processed foods. This leaves room for flexibility—again, exactly what we’re looking for! Try out different diets, macronutrient ratios, and meal timing strategies to see what works best for your body and preferences.

To find the right solution for you, begin by asking yourself: Are you a cook or a baker? A cook follows a plan but allows for flexibility, while a baker sticks to a strict set of guidelines to achieve a specific outcome. Neither approach is better—it’s about what works best for you.

If you identify as a cook, assess your current diet, pinpoint areas for improvement (hydration, sweets, snacking, etc.), and set flexible rules. For example, you might limit sweet treats to three times per week. Some weeks, you may indulge early in the week; other weeks, you might spread them out or save them for the weekend. The key is maintaining structure while allowing flexibility.

If you identify as a baker, take the same approach—evaluate your diet and set clear guidelines—but with more rigidity. Using the same example, you might designate Saturday mornings for a trip to your favorite bakery, where you enjoy a treat, while avoiding sweets the rest of the week.

There are many ways to approach nutrition, and the best plan is one that fits seamlessly into your lifestyle. If you need more personalized guidance, consider reaching out to a qualified nutrition coach or dietitian.

Recovery

Lastly, we can’t overlook recovery—arguably one of the most crucial components of any health and lifestyle plan. Every day, we experience stressors from work, home life, and exercise. Without prioritizing time to unplug and reset, you risk overtraining, spiking cortisol levels, and blunting your immune response.

One of the best ways to support recovery is through regular massage therapy. Whether you’re dealing with post-workout soreness, built-up tension from stress, or just need to reset, massage helps reduce inflammation, improve circulation, and support muscle recovery.

With that, recovery can also take many forms, including:

• Meditation and breathwork to activate the parasympathetic nervous system, helping you shift out of a fight-or-flight state.

• Sauna and cold therapy to stimulate blood flow, support lymphatic drainage, and enhance circulatory health.

• Mobility work and massage to improve flexibility, reduce tension, and aid muscle recovery.

PRESS Modern Massage specializes in tailored recovery work that helps you stay active, pain-free, and feeling your best. To help you start prioritizing recovery, we’re offering $20 off your next massage with promo code TRAINWITHMILES. Simply book your session online and enter the code at checkout!

By incorporating these elements into your routine, you’ll set yourself up for long-term success—not just in the new year but all year long.