January invites a fresh start—a moment to pause, reflect, and reset. In this special Q&A feature, we explore what it means to pursue health through physical and mental strength. We asked local experts to share insights and practical advice to help you thrive in 2026—strengthening your body and mind in the new year. Because a healthy life isn’t one-dimensional. It’s the harmony of mind and body, and TheBurg is here to help you nurture them all.
Simple ways to prioritize mental health in the new year
As we step into a new year, one of the greatest gifts we can give ourselves is the commitment to care for our mental and emotional well-being. Our thoughts, emotions, and attitudes shape how we feel and even influence our physical health. A positive mindset signals the brain to release calming hormones that support relaxation and resilience. Slow, deep breathing reinforces this message, reminding the body that you are safe. No matter where you are, peace can be as close as your next breath. It is empowering to realize that we have choice in how we feel. As one of my favorite quotes says: “Peace ~ It doesn’t mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of those things and still be calm in your heart.”
How to manage stress and anxiety when life feels overwhelming
Stressful times can make us feel powerless, but even in those moments we can reclaim our strength by choosing how we respond. Each breath offers a new opportunity to return to the present. When we worry about the future, our bodies react as if those fears are happening now, creating unnecessary stress. Instead, pause and ask yourself: “In this moment, what do I choose?” You might choose peace, trust, or simply to breathe. By slowing down and anchoring in the present—moment by moment, and breath by breath—we remind ourselves that challenges are temporary. With time, we often look back and discover our resilience, and the lessons and gifts we gained along the way.
One daily practice that promotes calm and clarity
A simple daily ritual can restore balance and clarity. Place your hands gently on your heart and belly—wherever feels right. Uncross your feet to stay grounded and breathe slowly. Inhale through your nose, filling your belly with healing energy. Hold for a moment, then exhale softly through your mouth, releasing what no longer serves you. With each breath, imagine yourself becoming lighter, calmer, and more centered. This practice reconnects you with peace and reminds you that “In this moment, all is well.”
Wellness is not about perfection, it’s about returning, again and again, to the present moment with gentleness and compassion for ourselves. By choosing peace, practicing mindful breathing, and embracing daily rituals of calm, we cultivate resilience and clarity.
Owner, Rickie Meryl Freedman
Reiki by Rickie
What’s one realistic health/fitness goal to start the year?
If you’re just starting out, a great place to start is walking 10 – 15 minutes, 4 days a week.
Something to keep in mind for any health and fitness goal you may have is that a good goal is a “SMART” goal: Specific, Measurable, Achievable, Relevant, and Time-bound. Meaning, make plans. Make steps, set a schedule, and give yourself a time frame!
How can someone stay consistent when motivation drops?
Consistency is the key word here. It is the most challenging, but most important part! Staying consistent means you’re trying to build a habit out of your health and fitness goals.
When fitness becomes a part of your routine, it makes it easier to maintain even during those busy seasons of life and low motivation days. Try to get at least 5 – 10 minutes of movement – that could be walking, stretching, cycling, etc. – especially on those days you really don’t feel like it. You’d be surprised how much better you feel.
The other important thing to remember is not to beat yourself up. If you skipped a workout or two or drank or ate something that didn’t align with your goals – it’s ok! The important thing is to just keep moving forward.
One everyday nutrition or movement tip for long-term energy and confidence?
Drink more water! Try to replace sugary, sweetened drinks with water.
You might hear this a lot, but don’t underestimate the importance of being properly hydrated. It helps with energy, digestion, joint pain, weight loss, and more.
Owners, Nate Kresge & Alicia Mills
Burn30
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