Wellness Habits That Actually Stick!

January 16, 2026

Hello Thrivers!

A new year doesn’t need extreme resolutions, crash diets, or all-or-nothing fitness plans. The most powerful resets are built on small, intentional habits you can actually maintain.

This edition is designed to help you move better, recover smarter, and build momentum that lasts well beyond January. Whether you’re easing back into fitness, rehabbing an injury, or simply looking to feel stronger and more energized in 2026, these reads will help you start the year on solid ground.

What’s Inside This Edition

Here’s what we’ve lined up to kick off the New Year with purpose:

  • 10 Nutrition & Wellness Tips to Start the New Year

  • Your Guide to a Safe & Sustainable Fitness Goal This Year

  • 70+ New Year Goal Ideas That Don’t Involve Losing Weight

  • Fix Jumper’s Knee FAST: Real Patient Session

  • ACL Recovery: Home Workouts for Faster Results

10 Nutrition & Wellness Tips to Start the New Year!

This blog is a great reset for your body after the holidays. Instead of quick fixes or fad diets, it focuses on simple, sustainable habits to carry through all of 2026: prioritizing plant-based proteins, proper hydration, balanced plates, stress management, mindful eating, and more. Whether you’re looking to boost energy, improve digestion, or stay active, these tips help you build healthy habits one step at a time. Discover it here.

Your Guide to a Safe & Sustainable Fitness Goal This Year.

Ready to move more and feel better in 2026? This guide helps you ditch the “all-or-nothing” mentality and build fitness goals that are realistic, injury-preventing, and fun. Instead of jumping into intense routines, you’ll learn why small, repeatable habits lead to long-term strength, consistency, and confidence. It’s perfect for anyone easing back into movement after the holidays or starting fresh this January. Read more here.

70+ New Year Goal Ideas That Don’t Involve Losing Weight

If traditional New Year’s resolutions make you cringe, this article offers a refreshing, holistic approach to wellness goals that go beyond the scale. From nourishing nutrition habits and joyful movement to emotional well-being, relationships, creativity, and mental renewal, these ideas help you shape a year that feels meaningful, sustainable and not stressful. A great read for anyone focused on whole-body wellness in 2026. Read it here.

Fix Jumper's Knee FAST: Dry Needling + Shockwave Therapy (Real Patient Session)

New year = new standards for how your body should feel. If knee pain has been following you from last season into this one, it’s time to leave it behind. In this video, Dr. Natty Bandasak walks through a real, in-clinic treatment session for anterior knee pain (jumper’s knee / patellar tendonitis), showing exactly how to reset your knees for a fresh start. This video is your New Year blueprint for pain-free movement and better performance. Watch the video here

🎥 Watch the full video here https://youtu.be/MDD6y6lIYNQ 

ACL Recovery: Home Workouts for Faster Results

Rehab doesn’t stop just because you’re not in the gym. This blog breaks down simple, space-saving home workouts designed to speed up ACL recovery while building agility, confidence, and control. From pogo jumps that improve foot speed and balance, to banded sprint drills and deceleration work that prepare you for real-game movements, these exercises help bridge the gap between rehab and full performance. If you’re looking to stay consistent, move with purpose, and return to sport stronger right from home, this is a must-read for your recovery journey. Read it here.

Final Note: Set the Tone for the Whole Year

The start of a new year is more than a calendar change, it’s an opportunity to raise your standards for how your body feels, moves, and performs.

Instead of chasing perfection, focus on consistency, recovery, and smart progress. Pain doesn’t have to carry over from last year, and your health doesn’t need to be put on hold until “later.”

If aches, injuries, or stalled progress are still following you into 2026, our team at Myokinetix Physical Therapy & Performance is here to help you move forward with confidence. 

You can book a call with us here.

Wishing you a healthy, happy, and energized holiday season..

Warm Regards

Thriving NJ

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(973) 585-4990

55 Eagle Rock Ave East Hanover, New Jersey 07936 United States