A new year, healthier you. Have you made a plan?

Most people strive for the new year to be healthier, happier, stronger and more prosperous. But as we all already know and have experienced, nothing is guaranteed. You can plan all you want and there still will be times and instances where your great plan comes to a halt. Now, not planning at all will absolutely set you up for failure. Like Benjamin Franklin said, “If you fail to plan, you plan to fail.” So how do you deal when your plan isn’t working? Go back to the drawing board and make adjustments or changes that will work for that time.

For example, let’s say you were doing well, but then you got injured and needed surgery. Physical therapy will teach you the things you should, and can, do, and the things to avoid until you recover. Even after my shoulder surgery, I am still exercising every day, just different from what it was before. Changes need to come from within; you are the one to make things happen. You have to get into the gym and actually start your workout for a healthier you. Just purchasing a YMCA or gym membership isn’t getting you healthier.

I just spoke to a few of our members who have family who purchased a membership and never use it. It’s up to you to purchase healthier options at the grocery store and restaurants to feed your body healthier foods. Set small goals that are reachable, remember SMART goals from a few weeks ago. Instead of throwing your whole life around for that better you, begin slowly.

For example, if you eat fast food every day, for breakfast and lunch, pick one a day. Then, 1-2 times a week and/or make healthier choices when you do eat out more often. Going from couch to working out every day will most likely make you one of the many people who exercise for one to three months in the beginning of the year and then quit, until the next year rolls around. Work your way up to the standards below. Three times a week can include most of these recommendations. Eventually working up to more days per week or continuing your three days a week constantly will give you the healthy lifestyle you are aiming for. For starting an exercise program the American College of Sports Medicine (ACSM) exercise recommendations are the following:

• Cardiovascular (aerobics, swimming, biking, running, etc) — 3-5 days per week, 57-94 percent of your maximum heart rate, 20-90 minutes per session, large muscle groups continues in motion.

• Muscular strength (weight training, BodyPump or strength classes); 2-3 days a week or more (make sure each muscle group rests 48 hours before you do strength training on that same muscle again), 8-12 repetitions, 2-4 sets of 8-10 exercises. Major muscle groups, full range of motion with a controlled speed.

• Flexibility (stretching, Yoga, Estelatte) — 2-3 or more days a week, go to mild discomfort, hold 15-60 seconds each for 3-4 reps. Static or assisted stretch, No bouncing.

Especially in these strange and difficult times, I love to add “be kind” to your new year’s resolutions. At times, this can be very hard but I have seen people turn around because I was, and am persistent. One of my personal goals this year was to watch my “potty mouth.” I started this about a month ago. Each time I say this particular word, I slap myself on the cheek. I know, crazy but it seems to work!

Believe in yourself, surround yourself with people who believe in you and never give up!

Happy and healthy 2025 everyone!

Ester H. Marsh is associate executive director, and director of healthy living at the J.F. Hurley Family YMCA.