2025 is my year of transformation, and I’m excited to share my Quarter 1 Wellness Plan with you! As a midlife woman, I’m on a journey to embrace self-love, health, and reinvention. Whether you’re looking for inspiration, motivation, or a roadmap for your own wellness goals, this guide is for you.

Let’s dive into how I’m making fitness, nutrition, and holistic health my top priorities—and how you can, too.

Jax Stys Wellness Plan 2025

Quarter 1

This year, I’m dreaming big and going all in on my wellness journey. My goals for 2025 are rooted in self-love, consistency, and transformation. First and foremost, I’m committing to building a sustainable and balanced nutrition plan that works for me. I’ll be sticking to my carefully crafted macros, tailored to my body type, lifestyle, and weight loss goals—day in and day out, week after week. It’s all about showing up for myself.

Next, I’m determined to make fitness a non-negotiable part of my routine. I’ll be hitting the gym consistently 5-6 days per week – mornings before work, weekends, and with my personal trainer 1–3 times a week. My aim is to start with 5 days a week and eventually grow to 6. Strength training and zone 2 cardio will be my pillars, set on a structured schedule that challenges me and keeps me progressing. I’ll be adding in HIT and Pilates 1-2 times per week. Finally to battle the winter months, I bought a walking pad to get more steps in per day since it’s to cold in Cleveland to walk outside. I’m setting my sights on 10,000 + steps daily, even with the demands of a busy office job. It’ll be a challenge, but I’m ready to make it happen.

I’ll also will continue with Zepbound and phentermine medications if it fits within my budget, while prioritizing my sleep, hormone balance, supplements, mental and emotional health. These are areas where I plan to assess, adjust, and grow to ensure my body and mind are fully supported.

My ultimate goal? To lose another 125 pounds and reach my dream weight of 150 pounds by December 31, 2025. This journey is about so much more than the numbers—it’s about becoming the most vibrant, healthy, and fulfilled version of myself. I know that with focus, motivation, flexibility, and energy, I can make it happen. Let’s do this!

My Why

At the heart of this journey is my deepest desire to be healthy and truly happy. I want to live a life free from regret, full of vitality, and with as many vibrant, productive years as possible to spend with my son, my family, and my friends. I want to feel comfortable, confident, and radiant in my own skin—embracing every part of me. I long to be active, full of energy, and able to wear anything I love without hesitation or self-doubt.

More than anything, I want to be a role model for my son. I want him to see in me a woman who is strong, resilient, and unwavering in her dedication. I want him to know that with focus, effort, and determination, anything is possible.

This isn’t just about weight loss or fitness—it’s about creating a life filled with magic, joy, and purpose. The second half of my life is my time to shine, to live boldly, and to savor every moment. This is my why, and it’s what keeps me moving forward.

Medical Baseline: My Year Ahead Health Appointments

To set myself up for success in 2025, I’ve scheduled a series of health appointments to stay proactive and aligned with my wellness goals:

•Functional Medicine Institute: Initial appointment in mid-February to explore a holistic approach to health.

•Annual Physical: Scheduled for March to assess my overall health and track progress.

•Weight Loss Doctor: 3-month follow-up appointment set for January to evaluate and adjust my plan.

•Annual Mammogram: Scheduled for January to prioritize breast health.

•Colonoscopy: Mid-April appointment to stay on top of preventative care.

•DEXA Scan: Scheduled for June to measure bone density and body composition.

•Psychiatrist: Appointments in January and June to support mental and emotional wellness.

•Dermatologist: Annual skin check scheduled for May to maintain skin health.

•Gynecologist: Annual appointment set for January to prioritize women’s health.

•Hormone Specialist: Initial appointment in April to address Hormones in Perimenopause and possible HRT.

•Dentist: Routine 6-month check-up and cleaning scheduled for January.

•Life Coaching: Four sessions booked in January to set goals, stay accountable, and deepen personal growth.

These appointments are part of my commitment to prioritizing my health and well-being in every area of my life.

My Support System

My journey is powered by an incredible support system that provides consistency, motivation, energy, and celebrations for every win along the way:

•My Amazing Son, Jacob

•My Loving Parents

•My Two Supportive Sisters

•My Wonderful Niece

•My Friends

•My Co-Workers

•My Facebook Group: Awaken and Bloom in Midlife

•Other Miscellaneous Facebook Groups

•My Online Group Chat: Weight loss support with local friends

•My Social Media Platforms: Instagram, Threads, Facebook, and Blog

•Positive Blogs and Social Media Accounts I Follow

•My Personal Trainer

•My Gym Buddies

•My Life Coach

•My Doctors

Each of these individuals and communities plays a unique role in cheering me on, guiding me, and keeping me inspired. Together, they make this journey feel achievable and supported.

How I’m Going to Track My Progress

To stay accountable and measure my progress, I’ve developed a clear system to track every aspect of my journey:

Weight & Body Measurements:

•Weekly weigh-ins and measurements using a scale and measuring tape every Sunday morning. Reminders set on the To Doest App to stay consistent. Tracking results in the Notes App, Commit2Fit, and Fastic.

Nutrition and Macros:

•Logging all meals in Fastic as my food journal.

•Using a small food scale (purchased from Amazon) to weigh portions and hit my macros accurately.

•Leveraging ChatGPT for macro insights and meal suggestions.

Water Intake:

•Tracked in Fastic daily.

Intermittent Fasting

•Tracking my eating window in my To Doest reminders and Fastic.

Doctor Appointments:

•Organized in Google Calendar with To Doest App reminders set where needed.

Steps:

•Tracking daily steps with my Apple Watch, Health app and Fastic on my iPhone.

Sleep:

•Monitoring sleep using my Sleep Apnea machine, Apple Watch, and the Health app. Using the CALM app to relax, meditate and fall asleep.

Mental/Emotional Health:

•Reflecting each evening using the Confide app and a dedicated journaling notebook.

This system keeps me organized, motivated, and fully aware of my progress every step of the way.

My Nutrition, Meal Planning & Supplements

To achieve my health and weight loss goals in 2025, I’m focusing on a structured plan for nutrition, meal preparation, and supplementation.

Daily Macros

Nutrient Target Per Day

Calories 1500

Protein 112g

Carbohydrates 150g

Fats 50g

Fiber 25-30g

Focus Areas:

•Clean eating with an emphasis on high protein and fiber.

•Incorporating plenty of anti-inflammatory fruits and vegetables to support gut health and skincare. Avoiding unhealthy processed sugars and flours as much as possible.

• Eating vegetables and fruits first, then lean proteins and finally healthy carbs.

Foods Approved List::

Protein Sources

Chicken, Turkey, Grass Fed Beef, Cottage Cheese, Greek Yogurt, Chomps Meat Sticks, Protein Powder, Chic Peas, Beans, Lentils, Fatty Fish, Eggs, Cheese (Feta, Goat), Salmon

Carb Sources

Sweet Potato, Carrots, Broccoli, Spinach, Bell Peppers (Red, Yellow), Zucchini, Brussel Sprouts, Kale, Cauliflower, Asparagus, Blueberries, Avocado, Pineapple, Mango, Papaya,Kiwi, Apple, Cherries

Fat Sources

Avocados, Nuts, EVOO, Coconut Oil, Grass Fed Butter/Ghee, Salmon, Greek Yogurt, Cheese (Feta, Goat), Dark Chocolate

Meal Planning

Recipe Planning:

•Every Sunday evening, I’ll research and plan healthy, easy-to-prep meals for the upcoming weekend, using seasonal and on-sale ingredients when I can to save money. Keeping my menu simple, cost effective and healthy.

Grocery Shopping:

•Shopping in person every Friday evening after dinner or Saturday mornings.

•Sticking to a tight budget and purchasing only what is needed from my pre-planned list.

Meal Prep:

•Sunday morning at 4 a.m. before gym, personal training, and church.

•Meals will be prepped and portioned, with necessary items frozen to last entire week.

Intermittent Fasting:

Eating window will be 12pm-7pm. Fasting from 7pm-12pm daily.  Allowing 3 hours from last food intake before bedtime.

Supplements & Prescriptions

AM Supplements:

•Vitamin D

•Magnesium L-Theonate

•Ritual HyaCera

•Lifecykel Chaga +, Shiitake +, Lion’s Mane +, Cordyceps + (in black espresso)

•Liposomal Nicotinamide Riboside + Resveratrol 900mg (NAD)

•Phentermine (prescription)

•Nordic Naturals Mini Fish Oil

PM Supplements:

•Anxiety medication (prescription)

•Magnesium Glycinate

Weekly Supplements/Prescriptions:

•Zepbound (prescription)

Hydration

•Daily Water Goal: 100–120 oz of water.

•Afternoon hydration includes a tall glass of Beauty Water (electrolytes) from Sunlife Organics.

•Black espresso 

• Matcha Green Tea w/ Manuka clinical grade honey.

Tracking

Nutrition :   Fastic App & Food Journal

Water Intake: Fastic App & Food Journal, To Doest App

Supplements: Pillbox, To Doest App, & Food Journal

Celebrate the Wins

•Monthly Rewards: Treat myself to a beauty or style item, or plan a fun local outing with someone from my support system.

•Budget: $50 cap.

By sticking to this detailed plan, I’ll nourish my body, track my progress, and celebrate every milestone on my journey to becoming the healthiest, happiest version of myself.

Fitness, Movement, and Steps Plan

To build strength, improve endurance, and stay consistent, I’ve mapped out a progressive fitness plan for 2025 that adapts as I grow stronger and more confident in my abilities.

Quarterly Fitness Plan

Month 1–3 (Quarter 1)

Fitness Schedule: 6 days per week.

•2 days: Strength training (35 minutes) with Personal Trainer. Also walking 30 min same day.

•2 days: HIT / Walking (45 minutes).

Additional Movement:

•1 day: Walking Zone 2 (45 minutes). Bump up to 2 days per week in February.

•1 day: Introduce Pilates at home starting in February.

   • Purchased walking pad to concentrate of 10,000 + steps every day.

      • Installed a stand up desk at work to encourage movement.

•NEAT Focus – NEAT stands for Non-Exercise Activity Thermogenesis. It refers to the energy you expend for everything you do that isn’t sleeping, eating, or structured exercise. This includes daily activities like walking around the house, doing chores, gardening, fidgeting, or even standing instead of sitting.

Track in To Doest app and exercise journal. Personal Trainer text’s after every session recap of workout.

Skincare Plan

A consistent skincare routine is key to looking and feeling radiant. I’ll follow a structured daily, weekly, and monthly plan while reviewing and improving as needed.

Daily Skincare Ritual

AM Routine

•Wash

•Tone

•Serums

•Moisturizer

•Sunscreen

PM Routine

•Wash (Double Cleanse)

•Red Light Therapy (20 minutes)

•Tone

•Serums

•Anti-Aging Prescription

•Moisturizer

Weekly Skincare Ritual

•Facial Steamer: Twice per week.

•Exfoliation: Three times per week to remove dead skin cells.

•Skin Mask: Once per week for deep hydration or detox.

•Microdermabrasion: Once every two weeks for smoother skin and improved texture.

Future Skincare Enhancements

Microneedling Consultation:

•Schedule a consultation with my dermatologist in March.

•Plan for 3–4 sessions if approved, targeting enhanced skin rejuvenation and texture improvement.

Supplements: Collagen Daily & Green Tea Matcha with medical grade Manuka honey. Ritual Hycera daily.

Hydration is key.

By staying consistent and incorporating advanced treatments as needed, this plan supports a glowing, youthful complexion all year long.

Sleep & Recovery Plan

Prioritizing quality sleep is essential for recovery, mental clarity, and overall health. My plan ensures consistent, restorative rest each night.

Optimize Sleep Quality

•Use sleep apnea machine every night for a minimum of 7 hours.

Maintain a Sleep Routine

To create an environment conducive to restful sleep:

•Avoid caffeine after 2 p.m.

•Use Red Light Therapy before bed.

•Set house temperature to 69°F.

•Run the Canopy Humidifier with calming essential oils.

•Take Magnesium Glycinate as part of my PM supplement routine.

•Place a tall glass of water on my nightstand for hydration.

•Put down my phone 30 minutes before bedtime.

•Turn off the TV 30 minutes before bedtime.

•Read a book in bed for 20 minutes to unwind.

•Turn off all lights except for the night red light on my alarm clock.

•Use the CALM app for meditation or sleep stories to help relax.

•Aim to fall asleep by 9:15p.m. within 20 minutes of settling in bed.

Track Sleep

Sleep quality: Sleep Apnea Machine

Sleep duration and patterns: Apple Watch & Health App

By adhering to this plan, I’ll ensure my body and mind are fully recharged each day, supporting my wellness and weight-loss goals.

Mental & Emotional Health Plan

Caring for my mental and emotional well-being is a vital part of my overall wellness journey. This plan emphasizes stress management, mindfulness, and building resilience through intentional practices.

Stress Management

To reduce stress and promote calm, I’ll prioritize:

•Exercise and Movement: Daily workouts, walking, or other activities to release tension.

•Caffeine Limitations: Avoid overconsumption, especially in the afternoon.

•Adequate Sleep: Consistently aim for 7-8 hours of quality rest each night.

•Hydration: Drink plenty of water throughout the day.

•Healthy Eating: Focus on clean, nutrient-rich meals to support emotional balance.

•Outdoor Time: Walk outside regularly for fresh air and mental clarity.

•Reading: Enjoy books that inspire and relax me.

•Journaling: Reflect on thoughts and feelings daily to process emotions. Using the Confide App and notebook.

Mindfulness Practices

To stay grounded and present, I’ll incorporate:

•Journaling: Capture thoughts, intentions, and reflections to increase self-awareness.

•Life Coaching:

•Attend regular appointments.

•Implement practices, courses, and readings into my daily life to foster growth and mindfulness.

Building Mental & Emotional Resilience

To strengthen my ability to navigate challenges, I’ll focus on:

•Journaling: A therapeutic outlet for processing emotions and celebrating wins.

•Meditation: Practice calming techniques to center myself.

•Medication: Stay consistent with prescriptions as part of my care plan.

•Outdoor Walks: Use nature as a tool for grounding and renewal.

•Connecting with My Support System.

•Spend meaningful, quality time with loved ones.

This plan ensures that I remain emotionally balanced, mentally strong, and resilient as I work toward my goals.

Hormone & Metabolic Health Plan

Optimizing my hormone and metabolic health is a key focus for 2025. By staying informed, proactive, and consistent, I aim to address underlying concerns and enhance overall well-being.

Hormones

•Specialist Appointment:

•Meet with a hormone specialist in April to explore treatment options and potentially begin Hormone Replacement Therapy (HRT).

•Education:

•Read books and take courses to deepen my understanding of hormones during perimenopause and the benefits of HRT.

Metabolic Health

•Medical Baseline:

•Complete thorough blood work and assessments with both my weight loss doctor and functional medicine doctor.

•Address any metabolic concerns based on results to support my weight loss and wellness goals.

Tracking & Monitoring

•Blood Work: Schedule and review comprehensive blood panels every 3 months.

•Continuous Glucose Monitoring: Use a CGM device for 6 weeks to gain insights into blood sugar patterns and make adjustments as needed.

This quarterly roadmap ensures consistent progress, adapts to challenges, and keeps me focused on my overall wellness and transformation goals.

This guide is a living, breathing testament to growth—a dynamic starting point on the journey to a healthier, happier, and more fulfilled life. Adjustments will be made along the way to ensure goals are met with joy and balance. Stay focused, keep your eyes on the prize, and never lose sight of your WHY—the driving force behind all this effort, dedication, and transformation. Celebrate the incredible progress you’ve made and look forward with excitement to the amazing milestones ahead. You’re doing phenomenal work, and the best is yet to come. Here’s to a powerful, radiant 2025!

Hope this Wellness Guide motivated you and inspired you to put pen to paper to create your own.  

Thanks for reading my blog.  

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