the plan - january 2026

how I'm taking care of myself this month

I’m sending this a few days early, in case you’re plotting your January habits and want some ideas.

My word for 2025 was ease (and was the theme for last January’s plan). The year had its fair share of ups and downs (with the kids, overseeing a clinical study, and my own mental health roller coaster). In the midst of all the chaos, I did find an inner ease that helped me deal with it all.

Sharing my monthly plans was a big part of that. It acted as an accountability measure as well as being a realistic way to take care of myself. I’m really proud for sticking with this series for over a year.

My word for this month (and this year) is strong - physically, mentally, and emotionally. ‘Strong’ is one of the key descriptors for my Hyphenated brand, and it’s also how I want to build upon my health goals from last year.

What’s your word for the month or year? I’d love to know.

For me, strong isn’t limited to the weights I’m lifting or the boundaries I’m enforcing. It also means honoring how I show up for myself. I’m very big on wintering with intention. I’ll be pulling out the coziest blankets and arranging flameless candles around the house, tidying a drawer or cabinet regularly, preparing lots of stews and hearty meals, and spending as much time offline as I can. I have a hobby goal that fits in nicely with these plans, and I bought these new games for our family to enjoy during cozy evening time.

As soft as this sounds, I have very strong boundaries to protect this sacred time.

We have an intense Q1 at work, and I know these moments will help me log off and recharge better (Bravo shows are leaving me more stressed than relaxed these days).

I use the Peloton app for my meditations and workouts. If you’d like to try it, this link gives you a 60 day free trial.

---

Activations

The most powerful thing you can do for yourself is also the one that makes me cringe the most—positive self talk.

I’m talking affirmations. I’m talking pep talks. I’m talking about visualizations.

And I’m pretty bad at it. Which is where Activations come in.

I fell into a meditation and journaling rut over the break, and the app’s seated and writing activations helped me enjoy these habits. It’s a nice break from playing a podcast or an audiobook, and I do feel more positive and less distracted when I play them. The app is my most expensive iOS subscription (at $180 a year), but it also improves my quality of life the more I use it.

I wish I had a code or something to offer you, beyond the app’s standard 14 day trial offer. I’ve been a paying subscriber for over five years, and it’s been worth every penny for me.

---

The routines that are working for me

My morning, evening, and Sunday routines have really helped me stay well every day and start each week strong. If yours could use a refresh, use mine as a blueprint

swipe file: morning routine

swipe file: evening routine

swipe file: Sunday setup

---

January workout plan

I miss lifting heavy weights. That’s my priority this month, and 25 minutes is very doable for me (5 minute warm up, 10 minute lift, 5 minute core, and 5 minute stretch).

• Selena’s 10 minute chest & back

  • starting weights: 10 lbs

• Katie’s 10 minute glutes & legs

  • starting weights: 15 lbs

• Katie’s 10 minute arms & shoulders

  • starting weights: 10 & 15 lbs

• Selena’s 10 minute glutes & legs

  • starting weights: 17.5 lbs

• I’ll add one of these core workouts after each lifting session (Callie’s & Selena’s)

I’m focused on 10K steps a day this month (which is doable, since I’m doing the kids’ drop off and pickups most days). I really enjoy the morning walk before the workday begins, and walking to do the pick-up helps me shift from work mode into mom mode.

---

50 grams of protein + 20 grams of fiber before noon

My protein intake has taken a nosedive (and my face is showing it), and I’m definitely feeling it. I’m also feeling the effects of not having enough fiber, and both are really important (especially if you’re on a GLP-1). Here’s how I plan to hit 50 grams of protein + 20 grams of fiber by lunchtime (from there, it’s fairly easy to get 25 grams of protein + 5 grams of fiber each in lunch and dinner).

• My favorite savory Greek yogurt bowl (1 cup of Greek yogurt, 2 tablespoons of chia seeds, 1 AFAR bar)
  35 grams of protein, 12 grams of fiber

• 2 Beyond Meat breakfast sausage patties, 2 hard-boiled eggs, 1 slice of sourdough toast with a tablespoon of cottage cheese spread on it.
  28 grams of protein, 11 grams of fiber

• 1 container of Chobani less sugar strawberry yogurt with 1 tablespoon of chia seeds, a bowl of Rice Krispies with 1 cup of 2% milk
  24 grams of protein, 5 grams of fiber

'it's almost a meal' smoothie

This smoothie has 30 grams of protein and 13 grams of fiber

---

One fun goal

Even though I have 3 needlepoint projects in progress, I chose chaos and decided to buy a new one. I was incredibly tempted by the Fendi needlepoint bag kit, but it’s beyond my budget and my needlepoint skills. I opted for this DIY version from Etsy—the seller works with you to create a design, and paints the canvas for you as well. If I’m successful in stitching this bag, I want to start needlepointing Christmas stockings for my family. While I’m not setting a specific goal with needlepointing this year, I want to complete the projects I start (and finish the ones I’ve started).

You’d think I would’ve learned my lesson about hobby goals (having missed my reading goal last year). I have not, but I have a good feeling about this one.