YOUR HEALTH GOALS MADE EASY FOR 2025
your health goals made easy for 2025
IN PARTNERSHIP WITH
Ready to make 2025 your healthiest year yet—without stress or overhauls?
The Wellness Edit from Waterloo Sparkling Water x mindbodygreen inspires you to make simple yet powerful changes to boost your longevity in the New Year. Together, we’re serving up easy, feel-good wellness tips and flavorful hydration swaps to elevate your daily routine. It’s your shortcut to feeling amazing all year-long, with refreshing support from Waterloo Sparkling Water.
There’s a lot of advice about the best way to care for your teeth—from the proper brushing techniques to wild DIY recipes to increasing your vitamin D intake. But what advice should you actually be following? Well, to answer that, we dove into the research.
Uncover the biggest myths about oral care below, along with the proactive steps you can take to upgrade your routine with the Oral-B iO Series 2 Electric Toothbrush.
Let’s toast to a year of effortless, inspired well-being and kick things
off in style!
Let’s toast to a year of effortless, inspired well-being!
Discover Your Personalized Wellness Edit →
YOur personalized 2025
You’re ready to make 2025 your strongest year yet—and it all starts by embracing more activity in your day. Movement directly promotes mobility, flexibility, and increased energy with long-term perks for your heart and brain health.
When setting your fitness goals, we encourage you to be thoughtful about what fits into your routine. Remember: It’s about lasting changes that you’ll keep with you for years to come.
Your mental health is a top concern for 2025—and you’re seeking ways to support from within. Focusing on your happiness will ensure better life satisfaction, which is an essential factor in lifespan.
When the world starts to feel overwhelming, return to these basic tips to restore yourself.
Food is essential fuel for your body—and there’s a lot of nutrition advice circulating online. We like to keep it simple at mindbodygreen: focus on building a nutrient-dense plate filled with protein and fiber to give your body the fuel it needs.
Below, find a few of our favorite tips to create meals and snacks that fuel your body.
Quality sleep is essential to brain function, metabolic health, energy, and mood—so it’s no surprise you’re prioritizing a better snooze this year! Common culprits for sleep loss include poor sleep hygiene, an imperfect sleep environment, and even poor work-life-balance.
If you want to address poor sleep quality head on, you’ll need to consider making the following changes to your routine.
What wORD BEST DESCRIBES HOW YOU WANT TO FEEL AT THE END OF 2025?
WHICH OF THESE WELL-BEING GOALS WOULD YOU LIKE TO ACHIEVE THIS YEAR?
YOU NEED WELLNESS ADVICE THAT .
WhERE DO YOU STRUGGLE THE MOST IN YOUR CURRENT ROUTINE?
What's your biggest health focus for 2025?
Restored
Strong
Nourished
Inspired
Waking up and falling asleep at the same time every day
Successfully completing a pull-up or other strength exercise
Understanding how to listen to my own hunger cues
Meditating for 5 minutes without distraction
I feel tired and lack energy to get through my day.
I spend most of my day working at the computer.
I don’t have enough time to prepare healthy meals.
I don’t feel inspired by my routine.
Helps you finally create a good sleep routine
Encourages you to stay active throughout the day
Simplifies nutrition & makes it easier to build healthy meals
Puts you in tune with your inner-self
Improving my health by sleeping more
Creating a better fitness routine
Finding ways to eat more nutritious
Supporting my mental well-being
Don’t fall into the trap of the New Year’s overhaul!
Small, sustainable change will have the biggest
impact on your well-being—and we’re here to help.
Take our quiz to unlock a personalized mini reset with
our favorite easy tips to tackle your 2025 health goals.
Our top tips to boost your nutrition
Our top tips for MORE MOVEMENT
Our top tips To SUPPORT YOUR EMOTIONAL WELL-BEING
Our top tips for a better snooze
Build your meal around protein.
Your protein needs will shift based on age, activity levels, and body composition. We recommend aiming for at least 100 grams of protein per day or at least 30 grams of protein per meal to meet your needs.
Walk at least 7,000 steps per day.
Don’t underestimate this simple activity. Walking is associated with better cardiovascular health, a more positive mood, and a lower mortality risk. You only need to walk around 7,000 steps to unlock these perks. Try starting your day with a morning walk or adding a walking pad to
your office space to help crush
your step goal.
Reconsider your relationship with alcohol.
Experts warn low-grade alcohol use can have a negative impact on your emotional state. Think about why you’re consuming alcohol and if it has a positive impact on your well-being. Start with a 14-day cleanse and see how you feel. We recommend replacing your nightly glass of wine with Waterloo Strawberry Sparkling Water during the experiment.
Go to sleep and fall asleep at the same time every night.
Irregular bedtimes can negatively impact sleep quality. By sticking with the same wake and sleep schedule every day of the week—yes, even weekends!—you’ll support your body’s natural circadian rhythm.
Don’t forget the importance of fiber.
An estimated 95% of Americans
don’t meet the daily fiber recommendation—but you can by adding more plant foods to your meal. Think: Vegetables, whole grains, legumes, nuts, and seeds. Plan your meals by focusing on a main protein and then adding a fiber source.
Integrate daily breathwork or meditation into your routine.
Diving into the world of mediation and breakwork can feel scary—but starting out can be as simple as playing with box-breathing for 5 minutes before starting your workday. This practice involves breathing in for four seconds, holding for four seconds, and breathing out for four seconds. You’ll not only feel calmer, but it can have a direct impact on your HRV or heart rate variability.
Make yourself accountable.
It’s easy to set goals and forget about them without the proper motivation. While longevity is the ultimate reward, you might need something a little more tangible. We recommend creating an accountability system to keep yourself motivated. Make plans with a gym buddy or develop a reward system for hitting small fitness goals—like running a mile in under
10 minutes or hitting a new weightlifting PR.
Creating a nightly routine to signal to your body that it’s time to snooze.
A set routine can put your mind at ease after a hectic day. Start by dimming the lights in your space (extra points for eliminating blue light!). Create a sleepytime mocktail with a can of Waterloo Black Cherry Sparkling Water, fresh lemon, and magnesium powder. Take a warm bath (the shock of the cold after a warm bath can signal melatonin production) or partake in another de-stressing activity like reading
or journaling.
End your week by reflecting in a journal.
Opening up to the people around you can be intimidating but your journal is a safe space. While most people aim to journal daily, we recommend starting small by writing down your thoughts and feelings once per week. Long-term this practice can reduce stress, improve mood, and even lower blood pressure.
Try to eat at least one new food per week.
The best way to ensure your body is getting a variety of nutrients is by consuming a variety of foods. Trying one new food per week will add more biodiversity to your plate and introduce a new palette of flavors. Your local farmer’s market is a great place to start!
Try to strength train at least 3x per week.
Too many people focus on cardio and forget strength training is the most important tool for longevity. It supports bone health, blood sugar regulation, and metabolic health. Check out our beginner’s guide to get started.
Eat your last meal at
least four hours before bedtime.
Research shows eating late at night can hinder sleep quality. It’s best to eat your last meal at least four hours before you go to bed.
Find more nutrient-dense swaps of your favorite foods.
Love the fizz and flavor of soda?
Find a healthier alternative that still delivers the same satisfaction but offers better ingredients—like Waterloo Cherry Limeade Sparkling Water. It skips the sugar, sodium, and sweeteners but still delivers that same crisp refreshment.
Challenge your mind with a new hobby.
As we age, hobbies are a great way
to challenge our cognitive and physical ability. Learning a skill can cultivate a purpose, which is linked
to a reduced risk of mortality and better mental health. Plus, it gives
you an opportunity to foster the connections that are equally
essential to your longevity.
Stay hydrated.
Pushing yourself during a workout can lead to increased fluid loss from sweat. Staying hydrated is an essential part of your fitness goals—and we like to keep Waterloo Raspberry Nectarine Sparkling Water on hand. It’s just as hydrating as regular water (and even tastier).
Get more sunlight.
Everything you do from the moment you wake up can have an impact on sleep quality. Exposing your eyes to bright light is a great way to start your day. It can improve mood and focus during the day (and enhance sleep quality at night). No sunlight? No problem. Artificial bright light can help trick your brain.
Prepare for the unexpected.
It’s easy to get caught up in the
hustle and bustle of daily life—
but preparation is your friend.
Start your month by creating at least
one freezer-friendly recipe. Keeping
your freezer stocked also means
you won’t have to turn to delivery.
Plus, a monthly reset allows you to
go with recipes featuring seasonal ingredients at their peak (i.e. when they pack the most nutrients).
Get outdoors and
away from the bustle
of people.
Science shows spending time in nature is the ultimate nervous system reset. People who live near a green space tend to live longer and deal with fewer health issues—and Japanese researchers have linked this phenomenon to trees. Some trees have phytoncides or invisible chemicals that can lower stress hormones, improve anxiety, and reduce blood pressure.
Add VO2 max training to your routine.
Your VO2 max or volume of maximal oxygen consumption shows how much oxygen your body can absorb and use during intense exercise—and it’s the most studied predictor of longevity. Just 10 minutes of sprint intervals per week can have a huge impact on your VO2 max.
Focus on your
gut health.
We’ll admit this one is a little harder than reducing screen time—but the impact could be life-changing. Your gut produces at least 400 times more melatonin than the pineal gland in your brain. Support your gut health everyday by taking probiotics, reducing stress, and eating a more biodiverse diet.
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TAKE QUIZ →
There’s no one-size-fits-all way to eat. It’s why dieting and restriction don’t work. Instead we’re focused on building balanced plates with maximum nutrients in 2025—and our on-staff registered dietitian has all the tips for making it a reality. Uncover her favorite simple food swaps and nutrition hacks that make eating well, well, easier.
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In 2025, we’re supporting our mental well-being by embracing the unknown. This means uncovering new hobbies, finding ways to reduce stress, and unlocking moments of happiness in the mundane. Here you’ll find top product recommendations from our editors to help optimize your day—and they all add less than 15 minutes to your routine.
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Just 10 minutes of additional movement per day can have a shocking impact on your lifespan—but that doesn’t mean you need to hit the gym. Finding clever ways to sneak in your routine can help boost your physical fitness (and avoid the downfalls of a sedentary lifestyle). Here, we share our top tips for making every day more active.
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