Three Things I Swear By – November Edition
Welcome to the DAOFitLife wellness series that delivers one diet hack, one fitness trick, and one life upgrade you can actually stick with. These tips are served Dr. Seuss-style — because why not have fun while building better habits?
THREE THINGS TO MAKE YOU FEEL BETTER, LOOK BETTER, AND DEAL BETTER.
January Edition
By Lili Kazemi
DAOFitLife
INTRO
January has a funny way of making people feel like they need to reinvent themselves overnight.
New year. New rules. New routines. No sugar. Two workouts a day. A brand-new personality by February.
That’s not how real habits are built.
At DAOFitLife, January is about stabilizing, not overhauling. It’s about setting up small systems that work when motivation is low, the weather is bad, and life is busy — because those are the conditions that actually test your habits.
These are the three things I swear by every January to reset without burning out.
🥗 THING ONE: CUTTING DOWN ON SUGAR WITHOUT CUTTING IT OUT
Why it works
Most people don’t struggle with sugar because they love dessert. They struggle because their blood sugar is unstable all day long.
When energy spikes and crashes, cravings follow. The solution isn’t willpower — it’s sequence.
Instead of “no sugar,” I focus on crowding it out.
How to do it
My January rule is simple:
Protein + fiber before sugar. Always.
That looks like:
- A protein-forward breakfast (eggs, Greek yogurt, cottage cheese, protein shake)
- Fiber at meals (vegetables, berries, legumes)
- Sweet foods later in the day if you want them — not first thing, not alone, and not on an empty stomach
This keeps energy steady and dramatically reduces mindless snacking.
Pro tip
January isn’t about being perfect.
It’s about reducing volatility — fewer spikes, fewer crashes, fewer “I blew it” moments.
Visit my recipe page to get the full download on healthy recipes that take very little time because I don’t have it either:
💪 THING TWO: STAYING ACTIVE WITHOUT GOING OUTSIDE
Why I swear by it
Cold weather creates friction. Short days drain motivation. And suddenly movement feels optional.
It isn’t — but it does need to be redefined.
In January, I prioritize being on my feet, not hitting a step count or chasing outdoor workouts.
How to do it
On days when going outside feels like too much:
- Stay on your feet as much as possible, at any pace
- Turn household chores into intentional movement (laundry, cleaning, organizing)
- Avoid long stretches of sitting — stand up often, even briefly
This keeps circulation moving, joints warm, and energy from stagnating.
Pro tip
NEAT (non-exercise activity thermogenesis) absolutely counts — especially in winter.
Movement is cumulative.
🧠 THING THREE: MAKING FITNESS DECISION-FREE IN JANUARY
Why January is the moment
January is actually the best time to join a gym or studio — not because of resolutions, but because:
- New-member offers are everywhere
- Class schedules are packed and efficient
- You can walk in, follow along, and leave without overthinking
The goal isn’t intensity. It’s reliability.
How to do it
I recommend fitness options where:
- The workout is planned for you
- The class is under an hour
- You don’t have to negotiate with yourself to show up
Decision-free fitness is habit-friendly fitness.
Pro tip
Choose the workout you’ll still do on a bad day.
That’s the one that lasts.
FINAL THOUGHTS
January doesn’t need extremes.
It needs steadier energy, fewer crashes, and systems that support you when motivation is low and conditions aren’t ideal.
- Stabilize before restricting
- Move before optimizing
- Simplify before intensifying
That’s how habits last past February.
Resetting doesn’t have to mean quitting, detoxing, or disappearing for a week. It means re-centering your body and brain so you can show up stronger. This week’s three things are designed for that exact purpose — small, repeatable resets that restore balance when life (or your inbox) is too much.
✨ Wrap-Up: How to Make the Reset Ritual Stick
These three habits — one for your body, one for your mind, and one for your focus — are small enough to start today and powerful enough to change your rhythm.
When you feel scattered, remember: reset before you crash.
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- Read my book Business Class Fitness for the ultimate strategy guide to staying strong, sharp, and centered when life takes you 35,000 feet up (or just buries you in email).
