Happy New Year and Happy 2026! On this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down science-backed health and wellness goals for 2026 — inspired by your zodiac sign.

Blending neuroscience, female physiology, habit formation, and a little astrology fun, this episode walks through realistic, evidence-based goals for every sign. From recovery and cortisol regulation to consistency, menstrual cycle awareness, sleep, relationships, and nervous system health, each zodiac sign gets a goal rooted in how women’s bodies and brains actually work.

These goals aren’t about perfection — they’re about building sustainable habits, giving yourself grace, and heading into the New Year feeling supported, grounded, and motivated.

Take what resonates, leave the rest, and let’s start 2026 strong.

Links to episodes:

85:: The science of Gratitude: https://wellness-big-sis-the-pod.captivate.fm/episode/85-the-science-of-gratitude-using-gratitude-to-rewire-your-brain/

84:: The neuroscience behind Lucky Girl Syndrome: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-3569/

82:: The science of female friendships

https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/

80:: Consistency & Goal Setting

https://wellness-big-sis-the-pod.captivate.fm/episode/80-/

79:: Motivation and Discipline

https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-79-motivation-and-discipline/

77:: Cortisol and cooldowns https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-77-recovery-pod/

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00:00- 00:17 Intro

00:18- 00:48 Introduction and New Year Greetings

00:49- 03:31 Podcast Growth and Future Plans

03:32- 05:16 Personality and Zodiac Signs

05:17- 08:23 Aries: Health Goals for 2026

08:24- 11:46 Taurus: Health Goals for 2026

11:47- 14:03 Gemini: Health Goals for 2026

14:04- 16:57 Cancer: Health Goals for 2026

16:58- 19:53 Leo: Health Goals for 2026

19:54- 23:04 Virgo: Health Goals for 2026

23:05- 25:12 Libra: Health Goals for 2026

25:13- 27:44 Scorpio: Health Goals for 2026

27:45- 29:38 Sagittarius: Health Goals for 2026

29:39- 31:55 Capricorn: Health Goals for 2026

31:56- 33:56 Aquarius: Health Goals for 2026

33:57- 36:18 Pisces: Health Goals for 2026

36:19- 37:24 Conclusion and Exciting Plans for 2026

Happy New year.

2

Happy 2026.

3

Let's take a look at some of the science

backed goals you should set for yourself

4

in 2026 based on your Zodiac sign.

5

Welcome back to Wellness Fixes the Pod.

6

I'm your host, Dr.

7

Kelsey Vic, a board certified

orthopedic doctor, physical therapy,

8

and a pelvic floor physical therapist.

9

And I thought this would be such a fun

episode to ring in the new year as we

10

link certain Zodiac sign characteristics

with science-backed women's health goals

11

that we've talked about throughout the.

12

different episodes of

Wellness Fix is the pod.

13

Before we dive in, I wanna say thank

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One of my favorite years, the podcast

grew more than I ever imagined, and

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I wanna thank all of you guys who

tuned in every week, who shared,

16

who have reviewed the podcast.

17

It has meant the world to

me, all of y'all's support,

18

and I'm so excited for 2026.

19

A little peek at what I'm planning.

20

I want to make more of a

two-way communication for us.

21

That way I can hear y'all's feedback

and we can come together to decide

22

different topics that we wanna research.

23

I appreciate so, so much.

24

When any of you guys reach out

and say, I love this episode, or,

25

Hey, can we do an episode on this?

26

Or, Hey, can we get a guest?

27

Expert on based on this topic.

28

I absolutely love that.

29

So please keep those coming.

30

But I'm trying to think of a way

to make that a little bit easier

31

and a little bit more seamless.

32

I'm hoping to expand the

Smart Girl newspaper.

33

If you guys are subscribed,

it is a weekly newspaper that.

34

Just checks off different boxes that I

am curious about that I think a lot of

35

other girls are curious about in the

realms of business, finance, lifestyle

36

culture, health, of course, wellness.

37

We cover a lot of different industries

on there, and it's really just a.

38

Curation of articles, videos, podcasts

that you might be inspired by, that I'm

39

inspired by, that I'm interested in,

that you guys might be interested in.

40

So I'm excited to expand that as well.

41

And then lastly, I have another goal for

this year to host two podcast festivals.

42

One will be coming up very

soon, focused on the new year

43

And bringing on different experts that

have research and expertise in certain

44

categories that a lot of us have goals on.

45

Things like decreasing toxicity within our

environment, habit formation, decreasing

46

burnout, anxiety, depression, goals

that are health and wellness adjacent,

47

but bringing on the top researchers,

the top experts in those fields.

48

I'm so excited.

49

To share that podcast

festival with you guys.

50

So that's gonna be our first, and then

the second I will continue to think on,

51

we might do another women's health one,

but if you guys have any ideas for that or

52

topics that you'd like to dive more into

53

or experts that you want me

to reach out to, to help us.

54

With our next podcast festival.

55

I would absolutely love that as well.

56

And then lastly, as I'm trying

to go to the podcast, any sort

57

of sharing, reviews, rating.

58

Telling me what you wanna hear,

giving me any and all feedback.

59

I would greatly appreciate it.

60

I want to make that communication

a little bit easier.

61

But if you guys are willing a review

really helps sharing the episode with

62

more listeners or on your social media.

63

I am so grateful for all of you guys

who have done that already and who are

64

willing to communicate with me about what

you wanna see, what you've enjoyed, what

65

you love, all of those sorts of things.

66

It really helps me.

67

So a brief intro before we get into it.

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I love anything personality related.

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I love the zodiac astrology realm.

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I love human design.

71

I love the Enneagram.

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I feel like most people are

familiar with Zodiac signs, which

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is why I chose to dive into this.

74

But I'd be also happy to either write

a blog post on the Enneagram based.

75

Health and wellness goals, or your human

design based health and wellness goals?

76

I think it is so much fun.

77

Another sort of disclaimer,

I am a no astrology expert.

78

I'm no personality test expert.

79

I just enjoy looking at it

and resonating with my own.

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Zodiac sign or my own human

design, or my own Enneagram.

81

It's like this, community that

you're a part of, and I feel like

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all of us enjoy belonging to this

sort of niche group, whether that

83

be our Zodiac or Enneagram or human

design or any other personality test.

84

I also heard from one of my dear

patients, he was saying the reason he

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really likes the Enneagram specifically

and different personality tests

86

Is that he feels like it gives

language to some of the deeper parts of

87

ourselves that are harder to explain.

88

So I loved that explanation as well.

89

But those all inspired my.

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Idea for today's episode, and

I wanted to make sure that the

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goals that we tied to each Zodiac

sign were truly evidence-based.

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Were truly health-based.

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And it's not that if this is your

Zodiac sign, you have to do this

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2026 health and wellness goal.

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If one of the goals in another zodiac sign

resonates with you, that's totally okay.

96

It's just a fun way to link different

personalities and our zodiac

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signs with health and wellness

goals that are pretty common.

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but also to link it with the science

behind some of those goals as well.

99

So I'll say all of these goals apply to us

as women, so take what you resonate with

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and leave the rest, even if it doesn't

fall in line with your Zodiac sign.

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So let's start with Aries.

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March 21st to April 19th.

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You are in good company with

Lady Gaga and Emma Watson.

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A few of the personality traits related

to Aries are driven, intense, and action-

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first, some of the health blind spots for

Aries are over training and skipping rest.

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So a little love note to

all of my Aries friends.

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After an intense workout, your

cortisol will be elevated.

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That's a good thing.

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We need cortisol elevation for a lot

of the processes within our body.

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Muscle building, staying

alert, staying awake.

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Cortisol is good.

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I never want us to think that cortisol is

bad, but since a lot of our Aries friends

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. Might fall into the trap of

overtraining or skipping rest.

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I also want to make you guys more aware

that there are certain things we can

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do to help manage our cortisol levels,

and I think it's extra important if

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you're in Aries to focus on those.

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So for your 2026 goals,

make time for the cool down.

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A cool down, say two to three minutes

after your workout where you really

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focus on breath work is a great

action to pair with your cool down

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to cue that parasympathetic, rest,

digest nervous system so that your

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cortisol isn't elevated for too high.

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If you are so ambitious, so driven, you

are likely living in a higher stress.

123

State, which again, not a bad thing.

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We all have these ebbs and flows.

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We need those higher cortisol

levels during some parts of our

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lives and some parts of our day.

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But it's that sustained cortisol

elevation that can become an issue.

128

So if you're over training, overworking

out, just make sure that you're also

129

remembering that you need to focus

on that cool down and giving your

130

body the actions and the behaviors

it needs to switch from that.

131

Fight or flight exercise, active

state to more of a rest digest,

132

parasympathetic, regulated state.

133

The other goal I have for you, besides

focusing a little bit more on the

134

cool down and breath work during the

cool down as a behavior to tap into

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that parasympathetic nervous system.

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I also recommend focusing on

the recovery and building in

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purposeful time for recovery.

138

We all need to remember that muscle

building and exercise and running

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and doing all of the cardiovascular

training is the stimulus for the

140

benefits that we want after it, but it's

not where those benefits are gained.

141

The benefits are gained in the

recovery if we are, let's say, strength

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training over and over and over again.

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We're not giving our body,

our muscles, our bones time to

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rebuild after that stimulus.

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So a lot of the benefits with

exercise come during the recovery.

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So I want you guys to try and prioritize

recovery a little bit more and the cool

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down a little bit more, but never for

your walking can be a recovery too.

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So if you feel like I can't just

do nothing, it's okay to do a lower

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intensity steady state sort of

recovery too, as long as you're not.

150

Consistently lifting heavy, running

further, running faster, stressing

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your system in a super intense way

every single day, and giving your

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time for cool down and recovery.

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Your body will greatly.

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Thank you

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for our Taras friends, April 20th of

May 20th, you've got Hailey Beaver,

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Gigi Hadid, and Jessica Alba, all

in your niche group of girls who are

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grounded, routine, oriented, comfort,

loving, and have stable values.

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All really great things, and

honestly, all gorgeous celebrities

159

who are a part of this group.

160

So I am jealous.

161

As far as possibly a health blind

spot that Tars have, avoiding

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physical challenge or sticking

to and resonating with more low

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intensity, steady state workouts.

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When you might also need to challenge

yourself physically, whether that

165

be with your strength and muscle

building, or also with your endurance

166

and cardiovascular training.

167

So a little love letter

to my Taurus friends.

168

I was thinking about the Oggi Challenge

it's based in Japanese traditions, and I

169

think it's been modified and Americanized

and Westernized to basically a challenge

170

that you partake in throughout the

year or train for throughout the year.

171

That is extremely physically demanding

and requires a lot of discipline and.

172

I heard somewhere that in, I guess true

mis sogi fashion, it's something that

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you have a 50% chance of succeeding

in and a 50% chance of failing in.

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But this concept just came up when I

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would tell my tart friends to look into.

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But I think it's a good, challenge to

think about, and not that you guys have

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to undertake a ma Sogi, but thinking

about if you are in this sort of.

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State of comfort, thinking about

pushing that boundary a little bit.

179

Getting in a state of discomfort

every week, especially when

180

it comes to physical training.

181

And these can be small things that

get you out of the comfort zone a

182

little bit, but it doesn't have to

be a huge oggi, but just thinking

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about it like, okay, hang on.

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I am getting a little too comfortable

in my routine, or I'm getting

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a little lackadaisical when it

comes to my physical endeavors.

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Maybe I need to shift that a little

bit and push myself, push my limits,

187

push that discomfort a little bit more.

188

So your prescription for 2026 or your 2026

goal, I want you guys first to reflect,

189

think about that last decade of your life.

190

What physical task do you wanna be able

to do in that last decade of your life?

191

Dr.

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Peter Atia calls this the marginal

decade where it's that last decade.

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What do you want to be able to

physically do during that last decade?

194

Then reflect and work

backwards from there.

195

What do you need to do now?

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What do we need to put effort into every

single week in order to allow you to

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reach that goal in that marginal decade?

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For example, if you wanna be

able to get up and down off.

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The floor and play with your

grandkids in that marginal decade.

200

Maybe we start being more purposeful

with our strength training, or if you

201

wanna be able to walk long distances or

be able to have more explosive movements

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running after your grandkids, maybe

we need to start adding in more sprint

203

interval training or more cardiovascular

training into your week each week

204

in order to tie it back to that goal

that you have in that marginal decade.

205

So the really important thing here

is to tie whatever goal you have for

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that marginal decade to a deeper value

so that you are able to stay more

207

consistent with it and push past that

limit a little bit more in order to

208

engage in the current discomfort of

exercise to reach that long-term goal

209

that you have in that marginal decade.

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Onto our Gemini friends,

May 21st to June 20th.

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Haley Steinfeld and Lana Del Rey

are two girls that are Geminis

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where the, personality traits for

Geminis, curious, mentally active

213

social, and easily distracted, where

your health blind spots might be

214

inconsistency and overstimulation.

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So what I wanna tell my Gemini friends.

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To fight against feeling inconsistent

with your New Year's resolutions and

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your New Year's goals, try to align

whatever goals you decide, whether they're

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health and wellness related or not.

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Try and tie it back to

a deeper core value.

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We did an episode on this earlier in the

year, and I'll link all of the episodes

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Where we dive in a little bit deeper to

some of these science backed topics that

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I'm chatting about in the description

below, if you guys wanna take a look.

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But we learned that in order to be

more consistent with goal setting, we

224

need to tie it to a deeper core value.

225

We need to have a significant

emotional response when we

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think about failing that goal.

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And that goal needs to have high

emotional significance for when we

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maybe lose a little bit of motivation

and have to rely on discipline.

229

so for your 2026 goal prescription, try

to reflect on what you're consistent with

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and what you are not consistent with.

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Just make a list.

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It doesn't have to be anything crazy.

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I just want you guys to start thinking

about what you are consistent with

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and what you're inconsistent with.

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Then look at that list and think.

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Do I have emotional

significance to these goals?

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Are these goals in what I'm consistent

with tied to deeper core values of mine?

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If I picture myself failing these goals

that I'm consistent with, does that give

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me a greater emotional response than the

habits that I'm less consistent with?

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And after you've made that list, make 2026

goals that align more with that consistent

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side of your list, the goals that have

high emotional significance, that are

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tied to your core values, and that you

have a significant emotional reaction

243

to thinking about failing that goal.

244

And that'll make get that

much more consistent.

245

So for example, if you value family

and social connection, maybe one of

246

your health and wellness goals is to

invest more time or even money to go

247

travel to see those that you love.

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Or if you value exploration and

opening your mind to new ideas and

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new possibilities, maybe you align

250

with being able to travel and

experience those different cultures.

251

Moving on to cancers

June 21st to July 22nd.

252

I have two people in my family who

are cancers, and this is them to a T.

253

We also have Selena Gomez, Margot

Robbie, Ariana Grande, again, another

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top tier Zodiac sign when it comes to

255

female celebrity role models.

256

But cancer personality traits include

intuitive, emotionally attuned,

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sensitive, and protective of their

energy, but their health blind spots

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might be absorbing stress and having too

much guilt around rest and self-care.

259

So a little love letter

to my cancer friends.

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In order to show up as your best

self for others and those around

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you, you have to make sure to also

pour back into yourself, fill up your

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cup so that it's not consistently

draining you and draining your energy.

263

Which aligns with your 2026 goals of

looking at your overall schedule and

264

experiences and behaviors that you do

every day, people that you hang out

265

with, which of those fill your cup

and which of those might drain you?

266

How often are you spending time in

those areas that fill your cup, and

267

how often are you spending time in

those experiences that drain you?

268

I'm gonna guess that a lot of you

guys have your schedules filled with

269

activities that might drain you but

might benefit others because you do

270

take on a lot of that.

271

Emotional load of other people, so I'm

going to guess that a lot of you guys

272

are giving too much of yourselves without

filling up your own cup, which can go back

273

into that health blind spot of feeling

guilty when you spend too much time on

274

your own rest and your own self-care.

275

But in 2026, I want you guys

to challenge yourselves to even

276

out that balance a little bit.

277

Try and make it more experiences,

more actions, more opportunities that

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fill your cup and less that drain

you And we all go through seasons.

279

There are all periods of time

where we need to be inconvenienced

280

for the betterment of our

community and those that we love.

281

And that's okay, and you

guys are amazing at that.

282

But there also needs to be.

283

At this time for you guys to pour back

into yourselves and not feel such a sense

284

of guilt around taking time for rest

and taking time for your own self-care.

285

So pick a few activities that fill your

cup that really build you up and try

286

and incorporate those every single week.

287

I know that's such a broad answer, but

maybe you really love to read and maybe

288

it's not doable to focus on reading for

10 minutes before bed every day, but

289

maybe you can do it three times a week.

290

So thinking about different activities,

Maybe you alternate activities every,

291

month or something where you're

like, oh yeah, I really wanna read.

292

Let me read this book for January.

293

Let me take a cooking class and work

on some of the recipes that I've found

294

through the cooking class in February.

295

Maybe you can alternate that and

really create this boundary and

296

schedule about what you enjoy

doing and what fills your cup.

297

For my Leo friends, July 23rd to

August 22nd, you've got Dua, Lipa,

298

and J-Lo as some female celebrities

with personality traits of expressive,

299

confident thrives on visibility and

passion, but your health blind spot might

300

be tying your worth to your appearance.

301

And this, I don't know necessarily,

like my rising or whatever.

302

All of those astrology terms are, but

I definitely resonate with some of the

303

health blind spots for Leo's and some

of the personality traits of Leo's.

304

So what do I wanna tell my Leo friends?

305

Your body can do absolutely

wonderful things.

306

We all want to look good, of course,

and that's totally a great goal to have.

307

But I also think we need to

think a little bit deeper.

308

Our looks, our appearance is going

to change, our bodies are going to

309

change and age, and it's hard for me

to grasp, and I know it's hard for

310

a lot of you guys to grasp, but I

think taking time to realize that our.

311

Worth is not just in our appearance.

312

The reason we perform health goals and

health behaviors and wellness behaviors

313

is not for appearance alone, but for

how we feel within our bodies, how our

314

bodies are going to function long term.

315

How strong we're getting both

in mind, body, and spirits.

316

So it's all, it's this full picture,

not just related to physical appearance.

317

So for your 2026 goal, this is something

that I've had to work on myself, but

318

during your warmup and cool down, try

implementing a gratitude practice to

319

help align your intentions for that

workout with how you feel within

320

your body versus just how you look.

321

Thank your body for lifting the

weight, for running the extra

322

distance during the warmup.

323

Thank your body for the exercise

it's about to do, or the mindfulness

324

exercise that it's about to do.

325

Really focus on gratitude for the body

that you're in, for what it's about to do

326

in order to help move your health forward,

in order to help you function better for

327

longer versus for how it looks alone.

328

It's such a simple practice.

329

This might be one of the easiest

330

list, but I think it's so helpful

for all of us to remember because

331

Not only for my Leo friends, but

for a lot of us who probably started

332

working out because of aesthetic

goals that we have for ourselves and

333

might be tempted to continue to work

out based on those aesthetic goals,

334

which is totally fine, but there are

certain things we can't fight back

335

against, and aging is one of them.

336

So if we can start to learn

to accept that our bodies are

337

beautiful and working towards.

338

Health goals for the sake of our

health, not just our appearance

339

is also a beneficial goal.

340

I think we will be in a much better place

mentally, especially as we start to see

341

those wrinkles come on our face and our

skin sag a little bit more and building

342

muscle becomes a little bit harder.

343

Our cardiovascular system starts to

need a little bit more stimulus in

344

order to function as it does right now.

345

I think we'll be in a better place.

346

For my Virgo girls, August 23rd to

September 22nd, You've got Beyonce and

347

Zendaya as your two female role models.

348

Again, to powerhouse females

with personality traits like

349

analytical, disciplined, health

conscious and perfection leaning.

350

Your health blind spots are perfectionism

and possibly high stress as well.

351

So what I wanna tell my

Virgo friends, your body goes

352

through a cycle every month.

353

A female's body goes

through a 28 plus or minus.

354

Day cycle every single month.

355

And there are some times where we can

show up 110% and give 110% of ourselves,

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but there's other times where our body is

not, and our brains are not prepped and

357

primed to give that 110%, and that's okay.

358

That's our physiology.

359

We don't always have to be so

perfect with our exercise routines.

360

Some seasons are meant for building.

361

Some seasons are meant for maintaining,

and some seasons are meant for rest.

362

And learning about and understanding

the cycles that our body goes through,

363

the hormones that affect our physiology

and also our brains can really help

364

us give ourselves grace, especially

when we wanna try and be so perfect

365

in our health and wellness routines.

366

So for your 2026 goals, I recommend

start trying to understand your

367

hormones and your cycle on a

little bit of a deeper level.

368

If you need to get a fitness tracker.

369

Like an AA ring or a basal body

thermometer to start tracking your cycle

370

and learning when you might feel like

giving 110% and when you might not.

371

That would be super duper beneficial,

especially when you start to realize okay.

372

The reason I don't feel perfect or I

don't feel like I'm showing up perfectly

373

for myself in this phase is because my

body literally takes longer to recover

374

from the stimuli of exercise or the

stimuli of cardiovascular training.

375

Or, the reason I can't give 110% of my

job right now is because my mind is.

376

Shifted to avoid negativity and

negative interactions rather

377

than approaching opportunity.

378

There are certain times in our cycle

where our bodies are extra primed for

379

building and for opportunities and

for risk, and there are certain times

380

in our cycle where it is for more.

381

Introspection we might need to

prioritize recovery a little bit more.

382

Our brains and our motivation might not

be shifted to look for opportunities, but

383

might be more looking at risk and trying

to avoid that risk, and that's okay.

384

So I think the better we are able

to understand our menstrual cycles

385

and understand the natural cycle

that our body goes through, we.

386

Lean less towards those perfectionism

tendencies, or we learn that

387

perfection is different throughout

different phases of our cycle, and

388

we're able to give our bodies grace.

389

This is something that I've had to learn

too, where it's okay if a workout doesn't

390

feel a hundred percent every time.

391

Usually once I take a step back and

look at when that workout happened, it

392

happened in my luteal phase when I'm

naturally not going to feel 110% anyways.

393

So I think it's been a way to give my

body a little bit of grace and to not

394

beat myself up if things are not perfect.

395

Onto my Libra girls.

396

So September 23rd until October

22nd, you've got Kim k Bella

397

Hadid and Serena Williams.

398

And your personality traits are harmony

seeking relational, reflective, and.

399

Aesthetics driven with a health blind

spot being that external validation.

400

So what I would tell my Libra

friends, or my little love letter

401

to my Libra friends, your ability to

be social is a huge strength when it

402

comes to your health and wellness.

403

Being social and being relational with

other people is hugely important for

404

your lifelong health and happiness.

405

Round of applause to you.

406

But it's also important that you pay

attention to what's happening within

407

your own body and your own internal cues.

408

The more you start to push that down,

the louder, your body will start to yell.

409

So if you start to ignore a lot of these

internal cues that your body's giving you.

410

The louder and louder it'll speak.

411

So for your 2026 goals, I think it's

very important to focus on interoception

412

and actually listening to your body.

413

So my recommendation, get rid of

that fitness tracker or at least

414

fast from it for a month, two months.

415

See what you can handle.

416

I have been fitness tracker free

for maybe four months, and it was

417

a forced fitness tracker free.

418

My R ring broke actually, so I

have not gotten one again, and I

419

miss some aspects, but in other

aspects it's been very healthy.

420

I am less likely to base my sleep

off of my sleep score than I am

421

off my own body, my own feeling.

422

I'm less likely to beat myself up in my

workout because I didn't push myself hard

423

enough to my heart rate goals and I'm more

able to just be proud of , what my body

424

was able to give me during that workout.

425

So I think whatever you are using to

426

to become a little bit more aware of

what is happening within your body.

427

The other thing I recommend maybe

implementing as one of your goals are

428

body scan meditations, where you start

to focus on each different part of your

429

body and listen to what it's trying to

tell you versus just pushing it down.

430

That is another, action that you

can do versus a restriction like

431

restricting your fitness tracker access.

432

For my Scorpio girls October

23rd to November 21st.

433

My husband's a Scorpio, my dad's

a Scorpio, so I don't know.

434

Those are the first two that come to mind.

435

Basically, I don't have, I

can't think of any female

436

Scorpios off the top of my head.

437

Oh, I can think of one actually.

438

And she just had a baby.

439

But other than that, I have a

lot of male examples and very

440

minimal female examples, but.

441

For your female celebrity role

models, Kendall Jenner and Anne

442

Hathaway with personality traits

of intense committed private with

443

a lot of all or nothing tendencies.

444

So your health blind spot

might be related to those.

445

All or nothing tendencies

with all or nothing patterns.

446

If you can't do something a

hundred percent, why do it?

447

So this is a little love letter to my

Scorpio friends, it's easier to stay

448

consistent with certain goals when

you don't think you have to overhaul

449

your entire exercise or fueling plan.

450

You don't have to go from not

exercising to 75 hard in order

451

to start your exercise routine.

452

You don't have to go from

eating whatever you want to.

453

A complete whole 30 diet that

is zero to extreme right.

454

It's all or nothing.

455

It is so much easier to make those steady,

smaller goals that you can accomplish,

456

that you can build discipline with.

457

That reinforces motivation to continue

those goals versus going all or nothing

458

in whatever goal you set for your.

459

So for your 2026 goals, think of

the goals you have for yourself,

460

especially health and wellness related.

461

Now, cut that goal back 50%.

462

Let's not go all or nothing.

463

Let's not think you need to overhaul

your entire fueling routine, your

464

sleep hygiene, your nutrition,

cut it back, make it a little bit

465

easier to attain and stay consistent

with versus going all or nothing.

466

So instead, if you want to

run a half marathon this year,

467

maybe commit to a 5K first.

468

If you want to eat better, rather than

starting an insane fueling program, try

469

to focus on one thing you can change.

470

Maybe that's drink more water.

471

Maybe in February you start

adding in more protein.

472

Maybe in March you start

adding in something else.

473

You can always progress those goals.

474

It doesn't have to be a hundred

percent immediately in the new year.

475

So whatever health and wellness

goals you have, and I know you

476

have 'em, cut it back by 50%.

477

Let's not go all or nothing into

those health and wellness goals.

478

Let's make them smart goals.

479

Specific, measurable, attainable,

relatable, time oriented,

480

something along those lines

481

Where it's not all or nothing

right from the start of the new

482

year, and then you might burn

out on that goal by January 20th.

483

For my Sagittarius friends, November

22nd to December 21st, you've

484

got Taylor Swift and Miley Cyrus.

485

My sister is also one of these that

rounds out my family Zodiac signs, but.

486

Sagittarius si Sagittarii have

personality traits of adventurous

487

freedom, loving, optimistic,

and inconsistent with routines.

488

So their health blind spot often revolves

around inconsistency and That can be

489

related to their adventurous spirits.

490

So what I would tell my Sagittarius

friends and my sister throughout

491

our cycles, we exist on a spectrum

between motivation and discipline,

492

reaching after certain opportunities

and being more risk adverse.

493

So you might notice yourself feeling more

motivated and go-getter during certain

494

times of the month, versus being a little

bit less motivated, less disciplined

495

during certain times of your cycle.

496

That is so normal.

497

In order to build that consistency

in our routines, it's so important to

498

understand that cycle and to know when

we can rely on motivation and when

499

we might have to override our current

want to with our have to and increase

500

that discipline a little bit more.

501

So for your 2026 goals, try to

change one small daily habit that

502

can be taken with you no matter

the adventure that you're on.

503

And don't veer from it.

504

You're gonna lack motivation.

505

That's okay.

506

That's normal.

507

Try and override that.

508

Want to veg or that desire not to complete

that habit or that task with discipline

509

by saying, no, I set this goal for myself.

510

I have to do it.

511

A lot of our motivation towards goals

is linked to dopamine, where the higher

512

our delta and dopamine, the higher

motivation we have, and when we actually

513

stay disciplined with the goals that we

have set for ourselves, that's another

514

way to reinforce that dopamine and

signal a little bit more motivation.

515

So being more disciplined actually

leads to higher motivation.

516

For my Capricorn friends

and myself, I'm a Capricorn.

517

December 22nd to January 19th, we've got

Sean Johnson, the gymnast, Kate Middleton

518

and Michelle Obama, with personality

traits of ambitious, structured, long-term

519

oriented and prone to overwork our health.

520

Blind spots can be overworking

the body and from experience

521

also overworking the mind.

522

So what I would tell myself and my

other cap friends try to relax a

523

bit on the fitness, especially the

structure of your routine and being

524

so disciplined in that structure

525

to where you're losing sight of other

softer sides of health and wellness.

526

Discipline is never our weakness, but

it's okay to be a little bit flexible.

527

Sometimes our brains are hardwired

to focus on opportunity, but it's

528

okay to also train our brains to

focus on being in the present moment

529

and not as long-term future focused.

530

So the 2026 goals I have for Capricorns,

and some of these are actually on my own.

531

2026 goal list, but be more purposeful

in building the softer side of wellness.

532

This means focusing a little

bit on building relationships,

533

focusing on recovery and rest.

534

The quality of our relationships

is one of the highest predictors

535

of our health and happiness.

536

And if we are saying no to certain things,

because of our routines and our discipline

537

and our structure in our lives, we are

actually negating one of the largest

538

pillars of our own health and wellness.

539

So it's okay to forego your scheduled

workout for a workout that is with

540

friends, even if it's not the one

that you had planned for that day.

541

And then one of the goals I have for

myself that I think a lot of Capricorns

542

can benefit from is mindfulness

work to cue our brains to start to

543

focus on the present moment versus

focusing on the next opportunity.

544

We can actually use some of the

truths surrounding Lucky Girl syndrome

545

to shift our minds to look for.

546

Gratitude in the present moment

versus looking for opportunities.

547

Both are good, but I think us Capricorns

need to start to live more in the present

548

and be more intentional with viewing our

lives in the present moment and being

549

grateful for where we are currently at.

550

So that is a big one

551

For my Aquarius girls, January 20th

to February 18th, you've got Oprah

552

Winfrey, Shakira and Jennifer Aniston

with personality traits of intellectual,

553

future-focused, independent, and sometimes

a little disconnected from the body.

554

So your health blind spot might

be disembodiment or just distance

555

from your true physical self.

556

So what I would tell my Aquarius

friends, it might be worth it to try

557

and actually use a fitness tracker

to learn more about your body.

558

So unlike my Libra friends, I think

becoming more in tune with your

559

body using a tool might be something

that is beneficial for you guys.

560

If you don't wanna buy a fitness

tracker, you already have one.

561

Maybe even also bringing along a

fitness journal and before you check

562

your fitness tracker, trying to think,

what do I actually feel within my

563

body before that device tells you your

sleep score, your readiness score.

564

Whatever the variables whoop has,

whatever the Apple Watch says,

565

whatever all the fitness trackers say.

566

Trying to be a little bit more

introspective in how you feel before

567

you rely on those fitness trackers

for that more objective measurement

568

of where you are physically that day.

569

So at 2026 goals, because

you guys might often feel.

570

A little dissociated from your bodies.

571

I also think a body scan meditation

will be wonderful for you,

572

where you're just tuning into

different regions of your body.

573

You can find it on

YouTube on Insight Timer.

574

That's a free one that I have.

575

The Calm app.

576

There's so many now, but looking at

more of a body scan meditation and

577

trying to do that one or two times a

week, that way you're not consistently

578

pushing down what your body is feeling

or feeling so disconnected to your body.

579

It's a way To link back to yourself.

580

One of my friends, her motto for her

clinic is come home to your body.

581

So I think of it this way, where

you're able to come home to your body.

582

Our body truly keeps the score, and I

think that silencing some of the noise

583

around us and focusing on each part of our

body and giving it space to tell us what

584

it needs to tell us is hugely helpful.

585

Not only for our Aquarius friends,

but also for each one of us.

586

Okay.

587

Lastly, Pisces, February

19th to March 20th.

588

Emily Blunt, Rihanna and Drew Barrymore

are some of the female celebrities

589

that are Pisces with personality

traits of empathetic, intuitive, deeply

590

sensitive, and emotionally porous.

591

Your health blind spot is

overgiving and also low energy.

592

So what I would tell my Pisces

friends, you guys give and give,

593

and we are all better because of it.

594

But I don't want you guys to give so much

of yourself that it drains your energy

595

and that you're not able to replenish

your cup, or that you become apathetic

596

within your own lives because of how

much you're giving towards others.

597

So your 2026 goal, because of the low

energy, I think it's important to try

598

and find the balance between sleep for

energy restoration and exercise for energy

599

acceleration, where some days you might

have given so much of yourself that you

600

can't possibly think of working out.

601

That's okay.

602

Maybe that's the day that you

prioritize sleep and your sleep hygiene.

603

But there also might be days where you

just feel like you're giving and giving

604

and haven't taken any time for yourself.

605

And a nice workout would really help

to refill that cup and allow your

606

energy levels to increase because your

activating your muscles and your heart

607

and your bones and your body in a

certain way that gives back to yourself.

608

So it's very hard to find that

balance, but trying to be a little

609

bit more purposeful and a little bit

more in tune about your body when

610

you need sleep, how can you enhance

that sleep hygiene environment?

611

How can you turn your phone

on do not disturb to limit the

612

interactions you have with others

who might require your assistance?

613

It's okay to set that boundary in order

to replenish your overall energy levels.

614

How can you balance that with exercise,

which is also shown to help with

615

your energy levels and obviously

your long-term health as well.

616

So sleep hygiene may be a possible

617

that lower energy with exercise.

618

Another thing that I'm thinking about

too, if you do struggle with low

619

energy levels, maybe reaching out to a

dietician and seeing if you might be low

620

In a certain vitamin or mineral that

might help with your overall energy

621

levels throughout the day, but a lot of

that low energy comes from your ability

622

to give and give of yourself to others.

623

But I wanna make sure that you

guys are also refilling your

624

own cup and coming back to

625

your own needs for your current

health and wellness, but also for

626

your long-term health and wellness.

627

So these are all some very broad goals.

628

I.

629

Definitely recommend being a little

bit more specific with them, but

630

it was a fun look and peek into the

Zodiac signs, but also the different

631

science backed health and wellness

goals that a lot of us might have and

632

linking those two things together.

633

So I hope you guys enjoyed this episode.

634

I'm so excited for 2026, you guys.

635

I have big plans and I'm very excited

for the podcast festival coming up.

636

I have so many fun guest interviews

and I feel a little bit bad

637

that I like have the interviews.

638

On my software right now, and I

just am not able to share them.

639

I want them to be absolutely perfect.

640

I wanna have a group of them.

641

I wanna promote it in the right way

so that more people, more ears, more

642

girls can learn from these experts.

643

So a lot goes into it, but I'm so excited.

644

Thank you guys so much for being part

of this community, for listening, for

645

supporting in whatever way you have been.

646

Whether or not you're a new

listener, whether or not you are a

647

veteran listener, I am so grateful.

648

Thank you guys so much.

649

Cheers to 2026 and I'll see you

guys again on the next episode

650

of Wellness Exists, the pod.