How Are You Going with Your 2025 Health Goals?

Back in January, we shared our first blog of the year:  Starting the New Year Right: The Science of Goal Setting along with companion blogs on moving well and thinking well. The message was simple: small, consistent actions can lead to meaningful improvements in your physical and mental wellbeing.

Now that we’re well into the year, it’s the perfect time to check in with yourself. How are you going? What healthy habits have stuck—and what might need a little reboot?

Have You Been Eating Well?

Many of you told us you were inspired to embrace the Mediterranean-style eating approach—more fresh vegetables, fruits, whole grains, and healthy fats. Have you noticed any changes in your energy levels, digestion, or focus since making these adjustments?

Maybe you’ve been experimenting with fermented foods or focusing more on gut health. If you’ve swapped out a few ultra-processed snacks or started drinking more water, give yourself credit. These are the kind of shifts that, over time, make a real difference.

Quick tip: If your healthy eating habits have slipped a little, start fresh with just one change this week—like prepping a few lunches in advance or adding an extra serve of vegetables to your dinner.

Have You Been Moving Well?

Whether it’s brisk walks around the harbour, morning workouts, or taking the stairs instead of the lift, every bit of movement adds up. Several practice members have shared that just walking a little more each day has helped with their sleep, reduced joint stiffness, or even boosted their mood.

If strength training has become part of your routine—fantastic! If not, there’s still time to start. Remember: even two short sessions a week can help protect your bone density, improve balance, and increase overall strength.

Quick tip: If your exercise routine needs a refresh, try something new—a dance class, a weekend hike, or simply a few stretches first thing in the morning.

Have You Been Thinking Well?

How’s your sleep? Are you feeling more mentally clear, calm, or resilient?

Many of you have been exploring mindfulness, cutting back on screen time before bed, and finding more time for meaningful connection with others. These practices are more than just good intentions—they’re powerful strategies to support your mental wellbeing.

If stress has crept back in, remember that even a few deep breaths or a short walk in nature can help reset your nervous system.

Quick tip: Revisit the “4-4-4” breathing exercise from our earlier blog—it’s simple, quick, and effective.

Your Story Could Inspire Someone Else

We’d love to hear how you’ve been going! What changes have you made since January that have made a difference for you? Your story might be the encouragement someone else needs to take that first step.

Next time you’re in the practice, feel free to share what’s been working for you—or ask us if you need help getting back on track.

Remember: It’s not about being perfect. It’s about progress, not pressure. Keep going, and keep choosing habits that support your healthiest, happiest self in 2025.

See you soon at the practice!

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie