It's Never too late: New Year's Resolutions for Family Fitness and Health ​

January 11, 2019

We are only 11 days into the New Year... it's not too late to evaluate your New Year Resolution's! It is never too late. Here are some healthy suggestions to incorporate into your daily routine for you and your family: 

New Year's Resolutions for Kids ​

  • I will try to find a sport (like basketball or soccer) or an activity (like playing tag, jumping rope, dancing, or riding my bike) that I like, and do it at least three times a week.​

  • I will drink milk and water and limit soda and fruit drinks.​

  • I will walk or bike to school when it's safe to do so.​

New Year's Resolutions for Teens ​

  • I will eat at least one fruit and one vegetable every day, and I will limit the amount of soda I drink.​

  • When I feel angry or stressed out, I will take a break and find constructive ways to deal with the stress, such as exercising, reading, writing in a journal or discussing my problem with a parent or friend.​

  • I will get plenty of sleep each night so that I am rested and ready to learn each day by putting my phone down and reading before 9:30 p.m.

New Year's Resolutions for Adults ​

  • I will think in small steps. If I start an exercise program, I will focus first on adopting the habit. When I attain my first goal, I will set the next one and raise the bar when I am ready.​

  • I will avoid using food as a reward for myself and my family.​

  • I will pack my lunch more often than eating out. 


New Year's Resolutions for Families ​

  • We will add at least one fresh fruit snack to our daily routine.​

  • We will switch to whole-grain bread, pasta, and cereals.​

  • We will spend 30 minutes outside playing together as often as possible

  • We will find a place that provides opportunities for the entire family to be physically active together ​

  • We will share a meal (whether it's dinner or breakfast) together most days of the week.​

Good luck and Happy New Year from BCMF!



Here is a little AT-HOME New Years Workout

Circuit 1​

Pushups (on knees if needed)​

Plank jacks ​

Diamond frogger pushups​

Crawl out burpee​

Hip drops​

3 sets

Circuit 2​

Jack presses 8-10 lbs​

Side drop reach over (abs) 8 lbs​

Snatch alternating arms 12-15 lbs​

Russian twist 8-10 lb dumbbell​

3 sets​

Circuit 3​

Squat push press 10 lbs​

Up and down planks​

Power upright row 15 lbs​

Around world HALF :30 FULL :30 8 lbs​

3 sets​

Circuit 4​ - ABS

V ups​

In and outs​

Banana rocks​



Bicycles ​

3 sets​


Easy, High Protein Blueberry Muffins

You’ll never do breakfast the same way again



4 eggs​

1 cup skim milk​

1/2 cup coconut oil, melted​

1/4 cup unsweetened applesauce​

1/3 cup honey​

2 tsp vanilla extract​

2 tsp apple cider vinegar​

2/3 cup coconut flour​

4 scoops Level-1 Vanilla Ice Cream Protein Powder​

1/2 teaspoon salt​

1 tablespoon baking powder​

1 cup blueberries, fresh or frozen​



Preheat oven to 350 degrees​. Whisk eggs, milk, coconut oil, applesauce, honey, vanilla & vinegar in medium bowl. Set aside.​ In another bowl combine coconut flour, protein powder, salt, and baking powder. Stir  until all ingredients are mixed well.​ Add dry ingredients to original bowl. Mix well. Stir in blueberries. Scoop mixture into greased muffin tin. Tins should be approx. 2/3 full each.​ Bake 20 minutes or until toothpick inserted into muffin comes out clean. Cool in pans on wire rack 5 minutes. Remove from pans; cool completely.​


Calories | 212/serving. Carbs | 13.6 g. Protein | 12 g. and Fat | 12 g

  • Lower the fat this recipe by using 1 full egg & 3 egg whites instead.​

  • You can use almond or cashew milk in this recipe.​

  • If you plan on using frozen blueberries, allow time for them to de-thaw before adding directly to recipe.​










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