This year, focus on progress over perfection. The most effective exercise goals are simple, realistic, and consistent. Your exercise goal doesn’t need to be extreme; it needs to be intentional. Choose goals that support your nervous system, metabolism, and overall vitality. Thus, helping you feel stronger, more balanced, energized, and not overwhelmed. Small, intentional steps create lasting change.
SMART Goal Tips for 2026:
Move regularly: Aim for 20-30 minutes of movement most days
Build strength: Include 2-3 strength or posture-focused workouts per week
Support heart health: Accumulate 150 minutes of moderate cardio weekly
Care for your body: Add short mobility or stretching sessions to reduce tension and improve posture
Here’s a NEW YEAR EXERCISE CHALLENGE to Support Your Posture:
Start the new year by reconnecting with your body’s foundation -your core and posture. This mindful posture challenge helps realign your spine, activate deep stabilizers, and set the tone for confident, pain-free movement in 2026. These simple yet powerful exercises restore natural alignment, release back tension, and rebuild deep, functional strength from the inside out.
Achieve Your Exercise Goals
Do this routine 3x a week in January to build a stronger foundation for everything that follows in our Functional Medicine Program. Cheers to a healthy start to the year!
Exercise |
Duration |
Key Focus |
| Cat–Cow Stretch | 45 sec | Mobilize spine, deepen breath |
| Plank to Down Dog | 45 sec | Core activation + shoulder stability |
| Dead Bug | 10 reps/side | Deep core + pelvic control |
| Glute Bridge | 12 reps | Glute activation + pelvic alignment |
| Wall Angels | 45 sec | Shoulder mobility + scapular stability |
| Bird Dog | 8 reps/side | Cross-body control, anti-rotation strength |
| Standing Posture Reset | 3 slow breaths | Align head–shoulders–hips |
