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EST Read Time: 3:15

Happy New Year! Good news: It’s a fresh start. Better news: Let’s be real — things don’t really kick off until Monday. Best news: Now is the perfect time to focus on what often gets pushed aside once the year starts: you and what you truly want.

While I don’t believe in New Year’s resolutions (if my mom weren’t reading this, I’d write this more colorfully), now — and every day after — is a great time to create changes that make this year better than the last. 

For most people, these changes may currently focus on an area I gladiate in: health and fitness.

But beyond transforming bodies, I’ve spent years helping people mentally accomplish what they once thought was impossible — from overcoming postpartum core weakness to nail a 7-minute plank (true story) or navigating Game of Thrones-like work environments. What I’ve learned is that the skills we train to crush fitness goals can help us level up in every arena of life.

Whether it’s getting fit, landing a new job, revisiting a passion (like me), or something else, we’re all in training to finish 2025 stronger.

Here’s how you can apply three key fitness principles to ensure you start — and finish — the year on top:

Agility: Be Prepared to Pivot

Life happens — and people often give up on their goals when it does. You plan a workout at 7:00am., and then your kid wakes up sick. You expect a big client deal, but the timeline gets delayed.

The secret to staying on track? Reframe setbacks as pivots: “I can’t do this right now, but I can do this.” Example: “I can’t work out for 30 minutes, but I can do a 5 minute workout.”  

There’s power in incrementality, and doing something is better than doing nothing. The better you train for adaptability, the more you can shift unforeseen circumstances to stay on course. 

Balance: Work with Your Existing System

You’re probably already juggling a lot. One of the biggest reasons people quit resolutions by Jan 15 is they’re too complicated and not rooted in their current reality.

“I’ll do 20 coffee chats each week to expand my network! I did that in college.”

Too often, we compare ourselves to who we were and what we used to do 5, 10, or more years ago. But it’s not fair to measure yourself against a time when you likely had less on your plate.

If life’s shifted — a new job, a move, a growing family — you have a new reality. Don’t break your system. Work within it. Set realistic goals that align with your current life. Example: “I’ll do 2-4 coffee chats each week.”

Strength: Focus on Resolve (Not Resolutions)

Just like with building a muscle, we get stronger by facing resistance, and not by doing what’s easy. Facing challenges doesn’t mean you’re on the wrong path.

Having a cookie doesn’t mean you’ve ruined your diet. Getting a “no” on one job application doesn’t mean you won’t get a “yes.” Progress comes from consistently choosing to take action.

January is just one month out of twelve. Don’t fall into the trap of thinking it’s the only time to change your life.The truth? You can commit and recommit to your goals anytime. You move forward as long as you keep taking action.

Whatever you’re pursuing, rest assured, I will be here as your female Nigerian Lil Jon, hyping you every step of the way. Cheers to a joyful 2025.

One Simple Thing

Of course I’m going to get you moving. Pick one of below:  

Option 1: Social Fitness + Movement:  

Plan a walking call, meeting, or catch up with someone for next week. Pro Tip: Schedule it now.

Option 2: Mindful Fitness + Movement: 

Take a walk on your own and consider what habits, behaviors (or even people) you want to keep or cut in your life this year. I do this every year too.

Dilagence on the Move 

Checkout the latest 5 Minute C-Suite Workout here. Whether you’re short on time, traveling, or just need to get moving, this is an easy way to fit in physical activity.  

Make sure you’re subscribed to the Dilagence channel to get workouts as they come out.

Dose of Dilan

What I’m Unsure About:

The cutoff for saying, “Happy New Year.” Is it 1/3 or 1/7? Even Larry David doesn’t know.

What I’m Glad I Gave My Parents:

Remento. Each week they’re recording memories that will be transcribed into a book.   

What I Loved Reading Over the Holidays: 

This book by Taylor Jenkins Reid and this article on the secret lives of Manhattan doormen. 

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