January 2, 2024 | VIEW IN BROWSER

Happy New Year!

We hope you had a wonderful holiday season — and we're so glad you're here to make your health a priority in 2024.

We're doing things a little differently this year. Our January Challenge will launch on the 8th, giving you a week to ease into healthier habits. We encourage you to use this as a buffer week to make small changes to your routine and utilize "habit stacking" to build momentum and optimize your success.

These 6 simple habits will get you moving in the right direction and ready to take on a new challenge next week!

We're looking for members to walk with Al Roker and Stephanie Mansour LIVE in New York City on Monday, January 8th. If you're in the New York area and can make it to the plaza, sign up here!

Walking Challenge

Today's Workout

Are you less flexible than you used to be? Or maybe feel a little achy after a long walk? You likely need to spend a little more time stretching. TODAY fitness contributor Stephanie Mansour explains that it's important to improve flexibility and stretch our muscles, loosen up our joints, and become more mobile in a variety of ways. Over time, stretching will improve your range of motion and reduce your risk of injury. Before you start exercising in earnest this January, incorporate stretching into your daily routine.

Get started with this simple 5-minute workout.

GET THE WORKOUT

Your Meal Plan

Today's Plan

If you're looking to try a new diet that's easy to maintain, affordable and backed by science, the Mediterranean diet may be right for you. It's less of a diet and more of an approach to eating and life. The focus is on eating more nutrient-dense, whole foods that you already enjoy eating, rather than restricting food groups or counting calories.

This Mediterranean salad jar makes brown bagging a healthy (and satisfying!) lunch a no-brainer. In a glass jar, simply layer lemon dressing with a bunch of chopped veggies, feta cheese and chicken. Come lunch time, shake it up and dive in!

Breakfast: Peanut butter banana cinnamon English muffin

Lunch: Salad jar

Dinner: Pesto salmon with artichokes and potato

GET THE MEAL PLAN

Social Share

Join us LIVE all week!

Today, your trainer Stephanie Mansour shared a simple 5-minute stretch routine to get you moving. Get the full video here — and tune in every day this week at 10 a.m. EST for a health tip from Steph that will help you ease into the new year!

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Making Space for Mindfulness

Calling all Start TODAY members. Come walk with us live on the show!

Want to join Al Roker, Stephanie Mansour and your fellow Start TODAY members for a workout segment? We want to hear from you.

One Small Thing

Real ways to make a difference in your life, one small thing at a time.

Your January quick start guide: 6 ways to ease into a healthier new year

We're shaking things up in 2024. Our Start TODAY walking challenge starts on Jan. 8, giving you a full week to prep your body — and your brain — for healthier habits in the new year. Think of it as a buffer week to get your mind out of holiday mode and into a healthier 2024.

This quick start plan was inspired by one of our Start TODAY member's success with "habit stacking" — layering habits on top of one another one step at a time so they really stick. There's no strict daily plan to follow, just a series of helpful habits you can sneak into your day — from drinking more water to sneaking in a quick 5-minute workout. By the end of the week, you'll be ready to tackle our new 100-mile walking challenge that focuses on really racking up those steps!

Start 2024 slow and steady by easing into these six healthy habits.

READ THE ARTICLE