Episode 9: New Year Reset

Click here to listen to Episode 9 hosted by Dr. Katherine.

It’s never too late to make great changes! On this episode of The Trimester Bubble, Dr. Katherine talks about her “back to basics” tips for the new year. Start small, make commitments you can stick to, and before you know it, you’ll be on your way to a year full of great sleep, balanced meals, and attainable exercise. 


We often see patients in our office who are feeling the aches and pains of a poor night’s sleep. Set yourself up for success by:

  • Turning off electronics an hour before bed
  • Stop snacking a couple hours before bed
  • Take a hot shower or bath in the evening
  • Clear your bedroom from extra distractions

Diet and Nutrition

Rather than focusing on taking food away from your plate, focus on the ratio of food on your plate. Aim for:

  • Fruit and/or veggies on half your plate
  • Whole grains on a quarter of your plate
  • Protein on a quarter of your plate

Steer clear of fried and processed foods as much as possible, and try out prepping your meals for the week on Sunday or Monday to make healthy weekday meals easier. 


Move your body every day! If structured exercise sounds inaccessible, try out:

  • Walking for 20 minutes a day
  • Taking a weight lifting class at your local gym
  • Playing pickleball with friends
  • Gardening
  • Try a yoga for beginners class

In this episode you’ll hear about:

  • What sleep does for your mind and body
  • Meal prepping
  • Balanced portions
  • How much water to drink each day
  • The two main types of exercise
  • Weekly exercise goals (and how to make it super accessible)
  • What exercise does for your mind and body

Resources in this Episode:



  • Boulder Locals: Join our free, in-person Pain-Free Pregnancy community each quarter. Register here!
  • Body & Balance: New patients start here
  • About Dr Elyssa and Dr Katherine
  • Connect with Body & Balance on Instagram
  • Connect with Body & Balance on Facebook
  • Enjoying the podcast? Be sure to subscribe and leave a review!


This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers/listeners of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Elyssa Wright nor Body and Balance Chiropractic. LLC nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading, listening or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

Full Episode Transcript

Dr. Elyssa Wright 00:00:00:09

Hey there. I’m Dr. Elyssa and welcome back to the Trimester Bubble. I’m a chiropractor and dynamic body balancing facilitator here at Body and Balance Chiropractic. We support mamas mamas to be and babies by helping them live their best lives here in the podcast. Our goal is to bring you educational content for your pregnancy journey from both us and our guest specialists.

Dr. Elyssa Wright 00:00:22:23

Whether you’re thinking about starting a family or you’re already pregnant with kiddos at home, each episode will help to lift you up. We know that this can be a confusing and lonely time, and all of us here at the trimester bubble want to support you on your journey. That is mama hood and raising little ones. So let’s get into the episode.

Dr. Katherine Hammond 00:00:49:23

Hello and welcome back to the trimester bubble. I am Dr. Katherine and I’m going to be doing a solo episode today all about going back to the basics in the New Year. This is a great time to look back and reflect on the previous year and come up with a game plan for what you want to prioritize in the year to come.

Dr. Katherine Hammond 00:01:15:18

Three big areas that I am going to make some changes and focus on in 2024 are sleep, diet and exercise. These are often areas that we sacrifice when we get busy and stressed, but these areas are so important for the mind and the body and help us create a healthy, balanced and successful year. For yourself and your family, because you only have one body and it’s never too late to start making changes for the better.

Dr. Katherine Hammond 00:01:57:04

The first area we are going to talk about is sleep. And sleep is how your body repairs or restores and rejuvenates itself. The average adult needs 8 hours of sleep per night and I know with many parents, sleep is the first thing that is sacrifice. Kids have their own bedtime routine that you’re involved with emails need to be replied to.

Dr. Katherine Hammond 00:02:27:16

The house needs to be cleaned. So when I get parents in the office, I’ll ask them, How are you doing and how is your body feeling? So often the first thing they will say is I’m tired. And this is when I ask them about their sleep. I want to know if they have trouble falling asleep, if they wake up during the night, if they wake up at the same time every night or when they wake up in the morning, do they feel just as tired as when they went to bed?

Dr. Katherine Hammond 00:03:00:24

So that fatigue. This helps me gauge if there’s small tweaks that we need to make in their bedtime routine. We need to talk about stress management. If we need to talk about their mattress, their sleeping position, or if we need to dive a little bit deeper and order lab work if we need to refer to another provider. But sleep is that important and it is so fundamental.

Dr. Katherine Hammond 00:03:31:14

And when we don’t give our selves time to sleep and restore, you feel it the next day. And that’s when people find themselves in our office. They get that the aches and pains and they’re looking for help and they don’t identify sleep as being one of the big issues and how they’re feeling. But sleep plays such an important part in preventing weight gain.

Dr. Katherine Hammond 00:04:01:21 

Also, it strengthens your heart, boost your immune system, helps with your memory, mood, exercise, performance. And I’m sure you can tell and feel the difference between days where you sleep throughout the night and when you’re tossing and turning and you can tell things are just a little bit worse when you don’t sleep well.

Dr. Katherine Hammond 00:04:30:04 

The next topic we are going to discuss is diet. And it’s interesting because I feel like it could be a daunting topic for a lot of individuals just because there’s so much information out there about fad diet supplements. When do I need to be eating? Should I be fasting? And the list can go on and on, but in the new year, I am going to be realistic about what I know I can do and that’s going to be going back to the basics, going back to elementary school and breaking up my plate.

Dr. Katherine Hammond 00:05:11:18

So half of my plate is going to be my fruits and vegetables. A quarter is going to be whole grains, and then the last quarter is going to be my protein. Fruits and vegetables have always been the hardest area for me, just because I don’t buy it often, because I feel like I throw it out, it just goes bad so easily.

Dr. Katherine Hammond 00:05:35:15

I don’t have time to cook with it. And so I feel like I am throwing money out the door. But I am going to start buying frozen produce so I can just keep it in my freezer and pull it out when it’s dinnertime or when I am making lunch. And I think it’s often a misconception that frozen produce is subpar compared to our fresh produce, but it actually has a very similar nutritional value from what we buy in the front of the grocery store, and it’s often a little bit cheaper.

Dr. Katherine Hammond 00:06:19:07

So and then when we look at our whole grains, this is also an area where people can struggle, but we can make small substitutes. So we know we’re getting the most nutrition with our grains. I know we can do a better job of switching out our white bread for our whole grain and switching out our white rice for brown rice or quinoa.

Dr. Katherine Hammond 00:06:49:04

And then when we look at our protein, we want to focus on fish, poultry, beans and nuts rather than our red meats or processed meats. And then I always try to cook at home. I know some people don’t always have time to do this, but this way I know what I’m putting into my food. I know the ingredients and I can stay away from the fried foods, the processed foods that are on every menu.

Dr. Katherine Hammond 00:07:24:09

When we go out to eat. And then I also try to meal prep when possible. I do this a lot for my lunches. If I have an hour on the weekend or at the beginning of the week, I’ll cook in a big batch and then throw them into little containers and take them to work with me. It helps me save time, but this is also a good way that I know I’m getting the right plate proportions.

Dr. Katherine Hammond 00:07:56:04

I try to focus on color and variety and helps me from going down the street during lunch and getting a bagel or chicken strips or something. I know is not good for me, but that’s all I can do when I don’t have time and I don’t have my meal prepped for that week. And then when we talk about water consumption, the good rule of thumb is to drink half your body weight and fluid ounces per day.

Dr. Katherine Hammond 00:08:27:17

So if you weigh £140, try to consume 70 ounces of water per day. And I don’t have one of those fancy water bottles that have the measurements on the side, I just try to drink when I’m thirsty and your body will let you know when it needs water. And that’s honestly how I do it. If you have a hard time remembering to drink water or you don’t have it by your side throughout the day, some of those big water bottles are helpful.

But just listen to your body as much as possible.

Dr. Katherine Hammond 00:09:04:04 

The last topic we are going to cover today is exercise. And if we want to get into the details, there are two types of exercises and that is aerobic. So that’s our cardio, that’s our walking, our running, our biking, our swimming. And then we have our anaerobic exercise. That’s our weightlifting and our strength training. It is the recommended that individuals get 150 minutes of cardio training per week and then two days of weightlifting for our major muscle groups per week.

Dr. Katherine Hammond 00:09:43:01

But if that doesn’t sound like you, exercise does not need to be structured or complicated, I just recommend trying to move your body every day. This can be walking your dog, this can be gardening, playing pickleball with your friends. But exercise can also be a time where you clear your head and try to get away from the stressors of your life.

Dr. Katherine Hammond 00:10:12:02

I know in Colorado, create weather here. I try to get out at least once a week by myself or with my dog. I don’t put headphones in and I just go for a hike. This is a way that I decompress. I focus on my breathing and I just get out in the sun and move my muscles and some physical benefits of regular exercise can be improving your muscle strength, flexibility and endurance, but it can also lower your blood pressure, reduce your risk of heart disease, stroke and diabetes.

Dr. Katherine Hammond 00:10:56:21

But it also helps you mentally decrease your stress, helps your memory sleep the big one, sleep anxiety and improve your mood. I know I feel better after I spend some time in the mountains and time outside again. These three topics sleep, diet and exercise can be game changers for you in the New year. And remember, you can start small and develop routines that turn into habits and then will become second nature.

Dr. Katherine Hammond 00:11:37:09 

Please let us know if you have any questions about anything we covered today, and I hope you have a great, healthy, productive and successful. 2024. Thanks.

Dr. Elyssa Wright 00:11:59:19

Thank you so much for joining us on the Trimester Bubble. We so appreciate your support. If you know another mama or mama to be who could use the information in this episode, please send them the link. We also love hearing from you. Send us a message and let us know any thoughts or questions that you have about this episode.

I’m Dr. Elyssa with the Trimester Bubble and we’ll see you soon.

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