Every January, many people make ambitious health goals—lose weight, hit the gym five days a week, completely overhaul their diet overnight. By February, most of those new year’s resolutions have already been abandoned. Sound familiar?

The problem isn’t your willpower or motivation. The real issue is that most new years resolutions are built on a foundation of fad diets and unrealistic expectations rather than sustainable, evidence-based strategies that address your unique health needs.

As a board-certified internal medicine physician who has helped countless patients achieve lasting health transformations, I’ve seen what actually works—and what doesn’t. At AZ Health Solutions, we take a different approach to new year health resolutions, one that focuses on personalized care, comprehensive health assessments, and addressing the underlying issues that often sabotage even your best intentions.

In this doctor’s guide, I’ll share the evidence-based strategies that help resolutions stick, explain why most people fail (and how to avoid those pitfalls), and show you how to create a personalized new year wellness plan that addresses your health needs in Merritt Island and throughout Brevard County. Whether your goals include losing weight, improving heart health, or optimizing overall health, this guide will help you make a resolution that lasts year after year.

Why Most New Year’s Resolutions Fail

Before we discuss what works, let’s understand why traditional new year health resolutions typically don’t deliver lasting results.

The Fad Diet and Quick-Fix Mentality

We live in a culture that promises rapid transformations through fad diets: “Lose 20 pounds in 20 days!” or “Get six-pack abs in six weeks!” These approaches might produce short-term changes, but they rarely create sustainable lifestyle improvements. When the extreme fad diet ends or the intense workout program becomes unsustainable, people typically revert to old habits—often feeling more discouraged than before they started.

The truth is, your body needs consistent, realistic changes rather than dramatic overhauls that can’t be maintained long-term.

Unrealistic Expectations and Goal Setting

Setting a goal to “exercise every single day” or “run a marathon by March” when you’re currently sedentary sets you up for failure. These all-or-nothing approaches don’t account for real life—business trips, family obligations, illness, or simply being human. When you inevitably miss a day or have a slice of birthday cake, it’s easy to feel like you’ve failed completely and abandon the resolution altogether.

Effective goal setting requires creating achievable, attainable milestones that build momentum rather than overwhelming you from the start.

Lack of Underlying Health Assessment

Here’s what most people don’t realize: sometimes, the obstacle to achieving your health goals isn’t lack of willpower—it’s an underlying health issue that hasn’t been addressed. Hormone imbalances, thyroid dysfunction, nutrient deficiencies, sleep disorders, high blood pressure, elevated cholesterol, or metabolic issues can make it nearly impossible to lose weight, build muscle, or increase energy levels, no matter how hard you try.

Understanding your body’s needs through comprehensive screening is essential before making your new year’s resolution.

Missing Accountability and Support Systems

Trying to improve your health in isolation is incredibly difficult. Without professional guidance from a primary care physician, ongoing support, and accountability measures, it’s easy to lose motivation when progress stalls or challenges arise. Traditional healthcare models with 15-minute appointments and limited physician access simply don’t provide the support needed for lasting lifestyle change.

Ignoring Root Causes and Risk Factors

Most resolutions focus on symptoms rather than root causes. You might resolve to “have more energy” without investigating why you’re fatigued in the first place. Or you commit to losing weight without understanding the hormonal, metabolic, or lifestyle factors contributing to weight gain. You may want to reduce your risk of heart disease without addressing blood pressure, cholesterol, or blood sugar levels. Addressing symptoms without treating underlying causes rarely produces lasting results.

The Foundation: Understanding Your Current Health Status

Creating health resolutions that actually work starts with understanding where you are right now. This means going beyond basic annual checkups to get a comprehensive picture of your overall health and physical health status.

Importance of Comprehensive Health Assessment and Screening

Before setting any health goals, you need baseline information about your current state. This includes not just basic vital signs and standard lab work, but comprehensive screening that evaluates:

• Cardiovascular markers (blood pressure, cholesterol, heart health indicators)
• Metabolic markers (blood sugar, insulin sensitivity, diabetes screening)
• Hormone levels (testosterone, estrogen, progesterone, thyroid hormones, cortisol)
• Cancer screening (age-appropriate tests based on your risk factors)
• Nutritional status (vitamin D, B vitamins, iron, other key nutrients)
• Inflammatory markers (C-reactive protein, homocysteine)
• Body composition (not just weight, but muscle mass vs. fat percentage)

This comprehensive assessment provides the roadmap for creating personalized, realistic health goals that address your specific health needs rather than following generic advice.

Common Underlying Issues That Sabotage Health Resolutions

Through my years of practice, I’ve identified several common health issues that frequently undermine even the most determined resolution efforts:

Hormone Imbalances: Low testosterone in men or estrogen dominance in women can make it extremely difficult to build muscle, lose one pound, or maintain consistent energy levels. Thyroid dysfunction affects metabolism, energy, mood, and weight regulation.

Insulin Resistance and Blood Sugar Issues: This metabolic condition makes weight loss incredibly challenging and increases risk for diabetes and heart disease. Many people struggle with elevated blood sugar without knowing it.

Cardiovascular Risk Factors: High blood pressure, elevated cholesterol, and poor heart health significantly impact your ability to engage in physical activity and achieve wellness goals. According to the American Heart Association, addressing these risk factors is essential for long-term health.

Chronic Inflammation: Persistent low-grade inflammation affects everything from joint pain to brain fog to weight management. Identifying and addressing inflammation sources is crucial for optimal health.

Sleep Disorders and Lack of Sleep: Poor quality sleep disrupts hormone balance, increases cravings, reduces willpower, and sabotages recovery from exercise. You can’t out-exercise or out-diet a lack of sleep.

Nutrient Deficiencies: Deficiencies in vitamin D, B12, magnesium, or other essential nutrients can cause fatigue, mood issues, and impaired metabolism that make healthy lifestyle changes feel impossible.

Obesity and Sedentary Lifestyle: Excess weight and physical inactivity create a cycle that’s difficult to break without professional support and a realistic plan.

How Direct Primary Care Supports Thorough Evaluation

Traditional healthcare models simply don’t allow time for the comprehensive evaluation needed to identify these underlying issues. With insurance-based practices, physicians are pressured to see patients every 15 minutes, leaving no time for thorough assessments or meaningful conversations about health goals.

Direct Primary Care changes this equation entirely. With our membership-based model, you get:

• 60-minute initial consultations to thoroughly discuss your health history, current concerns, and wellness goals
• 30-minute follow-up appointments that allow time for meaningful progress discussions and plan adjustments
• Direct access to your physician via phone, text, or email for questions and support between appointments
• Comprehensive screening without the limitations imposed by insurance company protocols
• Personalized care plans tailored to your unique medical needs and circumstances

This level of access and attention makes it possible to uncover and address the underlying issues that have prevented previous health resolutions from succeeding.

The Role of Preventive Medicine in Goal Setting

Preventive medicine focuses on identifying and addressing health risks before they become serious problems. This proactive approach is essential for creating effective health and wellness resolutions because it:

• Identifies risk factors early when they’re easiest to address
• Provides baseline metrics for tracking meaningful progress
• Prevents conditions like heart disease, cancer, and diabetes that could derail your wellness journey
• Optimizes overall health to support your resolution efforts
• Creates a foundation for long-term health rather than short-term changes

When you understand your current health status and potential risk factors, you can set informed, realistic goals that address your specific needs rather than following generic advice that may not apply to your situation.

Evidence-Based Strategies for Health Resolutions That Stick

Now that we understand why resolutions fail and the importance of comprehensive health assessment, let’s discuss what actually works for creating lasting change and helping you achieve a healthier life.

Set SMART Goals for Your New Year’s Resolution

Effective health goals follow the SMART framework: Specific, Measurable, Achievable, Relevant, and Time-bound. This approach to goal setting dramatically increases your chances of success.

Specific: Instead of “get healthier,” try “walk 30 minutes five days per week” or “reduce added sugar intake to less than 25 grams daily.”

Measurable: Choose simple goals with clear metrics you can track. “Improve energy levels” becomes “maintain consistent energy from 7am to 7pm without afternoon crashes, taking time to assess daily.”

Achievable and Attainable: Your goals should challenge you without being impossible. If you currently don’t exercise, committing to daily intense workouts isn’t realistic. Starting with going for a walk three times weekly for 20 minutes a day is achievable and builds momentum.

Relevant: Your goals should align with your values and address your specific health-related needs. Don’t set a goal just because it’s popular if it doesn’t address your actual priorities or way to improve your health.

Time-bound: Set specific timeframes for evaluation. “Lose one pound per week for six months” is more effective than “lose weight this year.”

Focus on Sustainable Changes vs. Fad Diets

The most successful health transformations come from small, sustainable changes that compound over time rather than dramatic overhauls through fad diets that can’t be maintained.

Consider these realistic approaches to make a healthy transformation:

• Add before you subtract: Instead of eliminating all your favorite foods immediately, start by adding more vegetables, whole grains, protein, and water to your diet. As you crowd out less nutritious options naturally, the transition feels less restrictive and helps you develop a healthier relationship with food.

• Build habits progressively: Master one new habit before adding another. Start with a 10-minute morning walk. Once that’s automatic, add strength training twice weekly. Then optimize your sleep routine. Sequential habit building is more sustainable than trying to change everything simultaneously.

• Focus on consistency over perfection: Aim for 80% adherence to your plan rather than 100%. This approach is psychologically sustainable and accounts for real life while still producing excellent results.

• Create environmental supports: Make healthy choices easier by structuring your environment. Keep workout clothes ready, prepare healthy snacks in advance, remove sweetened beverages, and create systems that support your goals.

The Importance of Personalized Health Plans

Generic health advice rarely produces optimal results because everyone’s physiology, lifestyle, preferences, and challenges are different. What works brilliantly for your neighbor might not work for your body and mind at all.

Personalized health plans account for:

• Your unique metabolic profile and hormone levels
• Current health conditions, blood pressure, cholesterol, and medications
• Lifestyle factors (work schedule, family obligations, stress levels)
• Food preferences, eating patterns, and dietary restrictions
• Exercise preferences, physical activity levels, and physical limitations
• Personal values and motivations
• Previous experiences with health changes

At AZ Health Solutions, we create individualized wellness plans based on comprehensive health assessments, advanced screening, and thorough understanding of your goals and circumstances. This personalization dramatically increases the likelihood of sustainable success.

Building Accountability Systems to Help You Stay on Track

Accountability is one of the most powerful predictors of resolution success. Effective accountability systems help you stay committed to your new year health resolutions:

Regular check-ins with a healthcare provider: Scheduled appointments create natural milestones for progress evaluation and plan adjustment. Our Direct Primary Care model provides ongoing access to your physician for continuous support.

Tracking and monitoring: Use apps, journals, or wearable devices to track relevant metrics. The simple act of monitoring creates awareness and motivation.

Social support: Share your goals with supportive friends or family members who can encourage your efforts. Consider finding an accountability partner with similar goals or exploring a new hobby together that promotes physical activity.

Professional guidance: Working with a primary care physician who understands your health history and goals provides expert accountability and evidence-based adjustments when progress stalls.

Tracking Progress Effectively

How you measure progress significantly impacts motivation and success. Effective progress tracking includes:

Multiple metrics: Don’t rely solely on the scale. Track energy levels, quality sleep, strength gains, body measurements, lab values, mood, and how your clothes fit.

Regular but not obsessive monitoring: Weekly weigh-ins and monthly comprehensive assessments work better than daily fluctuations that can be discouraging.

Focus on trends, not individual data points: One week’s plateau doesn’t indicate failure. Look at overall trends over months.

Celebrate non-scale victories: Improved energy, better sleep, increased strength, clearer thinking, and enhanced mood are all significant victories worth celebrating.

Common Health Resolution Categories & How to Succeed

Let’s explore specific resolution categories and evidence-based approaches for each. These are the resolutions you should make if you want lasting results.

Weight Loss and Metabolic Health

The Challenge: Losing weight is the most common new year resolution and has the highest failure rate. This is partly because weight is influenced by complex factors including hormones, metabolism, stress, sleep, genetics, eating patterns, and environmental factors—not just calories in versus calories out.

Evidence-Based Approach to Lose Weight:

• Get comprehensive metabolic testing including blood sugar, insulin sensitivity, thyroid function, and hormone levels
• Focus on body composition (muscle vs. fat) rather than just scale weight
• Prioritize protein intake (0.7-1 gram per pound of body weight) to preserve muscle during fat loss
• Incorporate strength training and physical activity to build metabolic-boosting muscle tissue
• Develop a healthier diet focused on whole grains, lean proteins, and vegetables rather than following fad diets
• Address quality sleep and stress management as essential weight management tools
• Consider whether hormone optimization might support your goals
• Work on your relationship with food and eating patterns for long-term success

Realistic Goal Example: “Lose one pound per week for the first three months while maintaining or building muscle mass, as measured by body composition analysis every 8 weeks, making this a sustainable resolution rather than short-term changes.”

Energy and Vitality Improvement

The Challenge: Chronic fatigue affects millions of Americans and has numerous potential causes including hormone imbalances, nutrient deficiencies, sleep disorders, chronic stress, and underlying health conditions.

Evidence-Based Approach:

• Comprehensive screening to identify underlying causes (thyroid function, hormone levels, nutritional status, inflammatory markers)
• Sleep optimization as a non-negotiable foundation, aiming for quality sleep each night
• Strategic caffeine use rather than dependency, reducing sweetened beverages
• Blood sugar stabilization through balanced meals with adequate protein and healthy fats
• Stress management techniques that actually fit your daily routine
• Consider hormone optimization if testing reveals imbalances

Realistic Goal Example: “Maintain consistent energy from morning through evening without afternoon crashes, as measured by daily energy logs, within three months of making your new health plan.”

Heart Health and Cardiovascular Wellness

The Challenge: Heart disease remains the leading cause of death in America, yet many cardiovascular risk factors are preventable through lifestyle changes and proper medical management.

Evidence-Based Approach:

• Regular screening for blood pressure, cholesterol, and other cardiovascular markers
• Following American Heart Association guidelines for heart health
• Incorporating regular physical activity (at least 150 minutes per week of moderate exercise)
• Adopting a heart-healthy diet rich in whole grains, lean proteins, and vegetables
• Managing stress through proven techniques
• Quitting smoking if applicable (quitting smoking is one of the most important resolutions for heart health)
• Limiting drinking alcohol to moderate levels
• Working with your primary care physician to manage blood pressure and cholesterol

Realistic Goal Example: “Reduce blood pressure to normal range and improve cholesterol levels through diet, physical activity, and medication management within six months, as verified by regular screening.”

Hormone Optimization for Men and Women

The Challenge: Hormone imbalances affect energy, mood, body composition, libido, cognitive function, and overall health, yet they’re frequently overlooked in traditional healthcare settings.

Evidence-Based Approach for Women:

• Comprehensive hormone testing including estrogen, progesterone, testosterone, thyroid, and cortisol
• Evaluation of symptoms in context of life stage (perimenopause, menopause, or reproductive years)
• Consideration of bioidentical hormone therapy when appropriate
• Lifestyle optimization including stress management, quality sleep, and nutrition
• Regular monitoring and adjustment of treatment plans

Our Women’s Hormone Health program provides personalized assessment and treatment for hormone-related concerns.

Evidence-Based Approach for Men:

• Comprehensive hormone panel including total and free testosterone, estradiol, and thyroid function
• Evaluation of symptoms including energy, strength, body composition, mood, and libido
• Consideration of testosterone replacement therapy when clinically appropriate
• Lifestyle optimization including strength training, sleep, and stress management
• Regular monitoring to ensure optimal levels and minimize side effects

Our Men’s Hormone Optimization program offers comprehensive evaluation and personalized treatment plans.

Realistic Goal Example: “Achieve optimal hormone levels as measured by lab testing and improvement in energy, mood, and body composition within 3-6 months of starting treatment.”

Preventive Care and Disease Prevention

The Challenge: Preventive care often takes a backseat to immediate concerns, yet it’s the most effective way to maintain long-term health and avoid serious illness including cancer, heart disease, and diabetes.

Evidence-Based Approach:

• Age-appropriate cancer screening (colonoscopy, mammography, skin checks)
• Cardiovascular risk assessment and management
• Metabolic health optimization to prevent diabetes and reduce your risk of chronic disease
• Bone density evaluation when appropriate
• Immunization updates
• Regular comprehensive physical examinations with your primary care physician

Realistic Goal Example: “Complete all recommended preventive screening tests and establish baseline health metrics for ongoing monitoring by end of Q1 2026, addressing all medical needs.”

Stress Management and Mental Wellness

The Challenge: Chronic stress undermines every other health goal by disrupting hormones, sleep, eating patterns, and motivation. Yet stress management is often dismissed as “soft” or secondary to physical health goals.

Evidence-Based Approach:

• Identify specific stressors and develop targeted coping strategies
• Establish non-negotiable stress reduction practices (meditation, exercise, nature time, hobbies)
• Optimize sleep as a stress resilience tool
• Consider whether hormone imbalances are contributing to stress response
• Build social connections and support systems
• Set boundaries to protect mental health and make time for self-care
• Reduce screen time, especially before bed
• Taking time for activities that nurture your body and mind

Realistic Goal Example: “Practice 10 minutes a day of stress-reduction activity (meditation, walking, journaling) five days per week and reduce perceived stress levels by 30% as measured by validated stress assessment within three months.”

Sleep Quality Improvement

The Challenge: Lack of sleep is epidemic in modern society and undermines virtually every health goal. Yet sleep is often sacrificed in pursuit of productivity or entertainment.

Evidence-Based Approach:

• Establish consistent sleep and wake times, even on weekends
• Create an optimal sleep environment (cool, dark, quiet)
• Limit screen time 1-2 hours before bed
• Address underlying sleep disorders if present (sleep apnea screening when appropriate)
• Optimize evening routines to promote natural melatonin production
• Consider whether hormone imbalances are affecting quality sleep
• Avoid drinking alcohol close to bedtime
• Incorporate physical activity during the day to promote better sleep

Realistic Goal Example: “Achieve 7-8 hours of quality sleep per night at least five nights per week, as measured by sleep tracking and subjective sleep quality ratings, within two months.”

The Role of Hormone Health in Resolution Success

One of the most overlooked factors in health resolution success is hormone balance. Your hormones regulate virtually every system in your body, including metabolism, energy production, mood, sleep, muscle building, fat storage, and cognitive function.

How Hormone Imbalances Sabotage Health Goals

Even with perfect nutrition, consistent exercise, and excellent sleep habits, hormone imbalances can make it nearly impossible to achieve your health goals:

For Weight Management: Thyroid dysfunction slows metabolism. Low testosterone (in both men and women) makes it difficult to build muscle and easy to store fat. Insulin resistance prevents fat burning. Cortisol imbalances promote abdominal fat storage and obesity.

For Energy Levels: Thyroid issues cause persistent fatigue. Low testosterone reduces vitality and motivation. Cortisol dysregulation affects energy patterns throughout the day. Poor hormone balance disrupts quality sleep.

For Mood and Mental Clarity: Estrogen and testosterone affect neurotransmitter function. Thyroid hormones influence cognitive function. Cortisol imbalances contribute to anxiety and mood instability.

For Physical Performance: Low testosterone limits muscle building and strength gains. Thyroid dysfunction affects exercise tolerance and recovery. Hormone imbalances increase injury risk and slow healing.

Signs You May Need Hormone Optimization

Consider hormone evaluation if you experience:

For Women:

• Persistent fatigue despite adequate sleep
• Difficulty losing weight despite diet and exercise efforts
• Mood swings, anxiety, or depression
• Hot flashes, night sweats, or temperature dysregulation
• Low libido or sexual dysfunction
• Brain fog or memory issues
• Irregular or heavy menstrual periods
• Sleep disturbances

For Men:

• Decreased energy and motivation
• Difficulty building or maintaining muscle mass
• Increased body fat, especially around the midsection
• Reduced libido or erectile dysfunction
• Mood changes including irritability or depression
• Decreased mental clarity or focus
• Reduced exercise performance and recovery
• Sleep problems

Bioidentical Hormone Therapy for Sustainable Results

When hormone imbalances are identified, bioidentical hormone replacement therapy can be transformative. Unlike synthetic hormones, bioidentical hormones have the same molecular structure as hormones your body produces naturally, which often results in better outcomes with fewer side effects.

Our comprehensive hormone optimization programs include:

• Detailed hormone testing and analysis
• Personalized treatment plans based on your unique needs
• Multiple delivery methods (pellets, creams, injections) to match your preferences
• Ongoing monitoring and adjustment to maintain optimal levels
• Integration with overall wellness goals and lifestyle optimization

How Direct Primary Care Supports Long-Term Health

Traditional healthcare models are designed for acute illness management, not for supporting the ongoing journey of health optimization. This structural limitation is one reason why health resolutions so often fail—people lack the professional support and accountability needed for lasting change.

Direct Primary Care fundamentally changes this dynamic by providing the time, access, and personalized attention required for sustainable health transformation and helping you make a plan that works.

Extended Appointment Times for Comprehensive Planning

With 60-minute initial consultations and 30-minute follow-up appointments, we have time to:

• Thoroughly understand your health history, current concerns, and wellness goals
• Conduct comprehensive physical examinations without rushing
• Discuss lab results in detail and explain what they mean for your health
• Develop personalized wellness plans that account for your unique circumstances and medical needs
• Address all your questions and concerns without feeling rushed
• Build the trusting physician-patient relationship essential for lasting change
• Help you make a resolution that’s realistic and achievable

Direct Physician Access for Ongoing Support

Health challenges and questions don’t only arise during scheduled appointments. With our Direct Primary Care model, you have direct access to Dr. Zawodniak via phone, text, or email during business hours. This means:

• Quick answers to questions that arise as you implement your health plan
• Support when obstacles or challenges emerge
• Ability to address concerns before they derail your progress
• Ongoing encouragement and accountability to help you stay on track
• Adjustments to your plan in real-time as needed
• Support that isn’t available in a medical emergency-only model

Personalized Care Plans Tailored to Your Goals

Your health plan should be as unique as you are. We create individualized wellness strategies based on:

• Your comprehensive health assessment and lab results
• Your specific health goals and priorities
• Your lifestyle, preferences, and constraints
• Your previous experiences with health changes
• Your values and motivations
• Evidence-based best practices tailored to your situation
• Your daily routine and realistic time commitments

Continuous Monitoring and Adjustments

Health optimization is not a “set it and forget it” proposition. Your needs evolve, and your plan should evolve with you. Our ongoing relationship allows for:

• Regular progress assessments with objective metrics
• Identification of what’s working and what needs adjustment
• Proactive problem-solving when progress stalls
• Celebration of victories and milestones
• Refinement of strategies based on your response
• Long-term partnership in your wellness journey

Preventive Focus vs. Reactive Care

Rather than waiting for problems to develop and then treating them, Direct Primary Care emphasizes prevention and optimization. This proactive approach:

• Identifies potential issues early when they’re easiest to address
• Prevents health problems that could derail your wellness goals
• Optimizes health markers for peak performance and longevity
• Creates a foundation for sustained wellness rather than crisis management
• Aligns perfectly with resolution-based health improvement
• Helps reduce your risk of chronic diseases

Learn more about how our Direct Primary Care membership provides the foundation for lasting health transformation at just $99 per month.

Your 2026 Health Resolution Action Plan

Ready to make 2026 your healthiest year yet? Here’s your step-by-step action plan for creating resolutions to make that actually work:

Step 1: Schedule a Comprehensive Health Assessment

Don’t set health goals in the dark. Start with a thorough evaluation that includes:

• Detailed health history and current concern discussion
• Comprehensive physical examination
• Advanced lab testing including hormones, metabolic markers, blood pressure, cholesterol, blood sugar, and nutritional status
• Body composition analysis
• Cardiovascular risk assessment and heart health evaluation
• Cancer screening recommendations based on your age and risk factors
• Discussion of your health goals and priorities

This baseline assessment provides the foundation for creating informed, realistic health goals that address your specific needs.

Action Item: Find a provider who offers comprehensive assessments. Schedule your health evaluation with AZ Health Solutions by calling (321) 492-0390 or visiting our website.

Step 2: Identify Underlying Health Issues

Based on your comprehensive assessment, work with your primary care physician to identify any underlying issues that might sabotage your resolution efforts:

• Hormone imbalances (thyroid, testosterone, estrogen, cortisol)
• Metabolic dysfunction (insulin resistance, elevated blood sugar, lipid abnormalities)
• Cardiovascular concerns (high blood pressure, elevated cholesterol, heart disease risk)
• Nutrient deficiencies
• Sleep disorders and lack of sleep
• Chronic inflammation
• Obesity or sedentary lifestyle patterns
• Other health-related concerns specific to your situation

Understanding these factors allows you to address root causes rather than just symptoms and helps you make healthy, sustainable changes.

Action Item: Review your lab results and health assessment findings with Dr. Zawodniak to understand what’s affecting your health and what needs to be addressed.

Step 3: Create a Personalized, Realistic Plan

Work with your physician to develop a comprehensive wellness plan that includes:

SMART goals aligned with your priorities and based on your current health status

Specific action steps broken down into simple goals and manageable, sustainable changes

Timeline with realistic expectations and milestone markers

Accountability measures including tracking methods and check-in schedules to help you stay committed

Support systems both professional and personal

Contingency plans for common obstacles and challenges

Your plan should feel challenging but achievable, not overwhelming or impossible. This is how you make a plan that leads to a healthier life.

Action Item: Collaborate with Dr. Zawodniak to create your personalized 2026 wellness plan with specific, measurable goals and actionable steps. This is the way to improve your health for the long term.

Step 4: Build Accountability and Support Systems

Success requires more than just a good plan—it requires accountability and support to help you stay on track:

Professional accountability: Schedule regular follow-up appointments to monitor progress, adjust your plan, and maintain momentum. With Direct Primary Care, you have ongoing access to your physician for questions and support between appointments.

Personal accountability: Share your goals with supportive friends or family members. Consider finding an accountability partner with similar health goals or explore a new hobby together that promotes wellness.

Tracking systems: Use apps, journals, or wearable devices to monitor relevant metrics and maintain awareness of your progress.

Environmental supports: Structure your environment to support your goals (meal prep with whole grains and lean proteins, workout clothes ready, healthy snacks available, remove sweetened beverages, reduce screen time triggers, etc.).

Action Item: Set up your accountability systems including scheduled follow-up appointments, tracking methods, and personal support network.

Step 5: Monitor, Adjust, and Celebrate Progress

Sustainable health transformation is a journey, not a destination. The final step is ongoing:

Regular monitoring: Track relevant metrics weekly or monthly depending on your goals.

Scheduled reassessments: Plan comprehensive health reassessments every 3-6 months to evaluate progress objectively with screening tests and lab work.

Plan adjustments: Work with your physician to refine your approach based on what’s working and what isn’t.

Celebrate victories: Acknowledge and celebrate both small wins and major milestones. Progress deserves recognition.

Long-term perspective: Focus on sustainable lifestyle changes rather than short-term changes or fad approaches. Health optimization is a lifelong journey that builds year after year.

Action Item: Schedule your first progress check-in for 4-6 weeks after starting your plan, and commit to regular monitoring and adjustment.

Make 2026 Your Healthiest Year Yet

Most new year health resolutions fail because they’re based on fad diets, unrealistic expectations, and generic advice that doesn’t account for individual health needs. But it doesn’t have to be this way.

When you start with comprehensive health screening, address underlying issues like hormone imbalances, high blood pressure, elevated cholesterol, and blood sugar concerns, create personalized and realistic goals, and have ongoing professional support through Direct Primary Care, your resolutions transform from wishful thinking into achievable reality.

The difference between healthy resolutions that fail and those that succeed isn’t willpower—it’s having the right information, the right plan, and the right support system. It’s about making resolutions you should make based on your body’s actual needs rather than following trends. It’s about creating healthy new habits that become part of your daily routine rather than pursuing short-term changes.

Whether your goals include losing weight, improving heart health, optimizing hormones, quitting smoking, reducing drinking alcohol, increasing physical activity, achieving quality sleep, or improving overall health, the key is taking a sustainable approach that addresses your unique medical needs.

At AZ Health Solutions in Merritt Island, we specialize in helping Brevard County residents achieve sustainable health transformations through personalized Direct Primary Care and comprehensive hormone optimization. Dr. Ashley Zawodniak brings board-certified internal medicine expertise, a compassionate patient-centered approach, and the time and accessibility needed to support your wellness journey.

Whether your 2026 goals include weight management, increased energy, hormone optimization, preventive care, improving heart health, reducing your risk of cancer and heart disease, or overall wellness improvement, we’re here to provide the expert guidance and ongoing support that makes lasting change possible. We help you make a healthy transformation that lasts, not just another failed new year resolution.

Don’t let another year of health resolutions end in disappointment. This year, take a different approach—one based on evidence, personalized to your health needs, and supported by a primary care physician who has the time to truly partner with you in achieving your goals. Make this the year you finally make healthy, sustainable changes that lead to a healthier life.

Ready to create health resolutions that actually work? Contact AZ Health Solutions today at (321) 492-0390 or visit azhealthsolutions.net to schedule your comprehensive health assessment. Let’s make 2026 your healthiest year yet.