Every New Year brings a fresh focus on a new you. You promise to become the very best version of yourself. This is the year you’ll eat all the right foods, shed some extra pounds and get everything right. And each year, you don’t meet your goals.

Why? Because you don’t need a new you — you just need a little improvement. You need a do-it-yourself (DIY) approach to health. Enter DIY Health — fitness and meal plans expertly designed by Highmark’s health and wellness coaches to fit in with your daily routine.

Each month, Highmark’s  fitness and nutrition experts will shake things up by sharing a new fitness and meal plan, each with a different focus — from a specific type of exercise to a superfood sure to make a repeat appearance at your dinner table.

No one can transform overnight, and we don’t expect you to. Just take these simple steps to move more and eat for health each month as you DIY your way to better health.

January Fitness Plan

(Advice from fitness expert Lauren Skundrich)

It’s time to get stronger, better and happier one workout at a time. Let’s kick this year off by building a strong foundation with strength training. Whether you’re taking your first fitness steps or looking for a few tips and some inspiration to keep you going, our fitness plan has got you covered.

Strength training is easily my favorite area to focus on — it has increased my confidence, made my runs stronger and always offers a challenge. I never get bored!

Here are this month’s featured strength exercises. Each workout provides total-body training (upper and lower body, as well as core). Check out the full plan for some more ideas on how to work out this month.

Workout 1:


Exercises include:

Lunges — Targets lower body

Push-ups — Targets upper body and core

Y-W — Targets total body

Dips — Targets upper body

Planks — Targets core (abdominals, and back and pelvic area — muscles that support your posture)

Workout 2:


Exercises include:

Squat and curl — Targets upper and lower body

Chest press — Targets upper body (chest and arms)

Bent over row — Targets upper body (back and arms)

Shoulder raises — Targets upper body (shoulders)

Reverse crunches — Targets core

January Nutrition Plan

(Advice from nutrition expert Lindsey Barton)

Feed your body the right foods, and you’ll have the energy you need to accomplish everything on your to-do list for 2016 and beyond.

For the first month of the year, we’ve got tips on the first meal of the day. We know you’re busy, so we’re keeping it simple — few ingredients, big taste and major convenience.

Read on or check out the full plan to learn how to start your day the right way. (Hint: It’s not grabbing a cookie on your way out the door.)

Yogurt Breakfast Bowl
Oatmeal with Fruit and Nuts
Hot Quinoa Cereal
Breakfast Taco
Tomato Avocado Toast