SMART New Year’s Resolutions

It’s a universal experience—you make your list of resolutions the last week of December, your motivation is at an all-time high, and you’re ready to make positive changes, no matter how daunting. And then January hits. If you’re really dedicated, you might make it to February. However, as the year starts to get busy, our resolve dissolves and old habits tend to take over once again. The key to making healthy, lasting changes is to make SMART goals. SMART is an acronym of 5 tips for setting effective goals. Follow the this method to make your resolutions focused, easier to attain, and permanent!

Specific

Write out clear and defined goals that are specific. When you make vague resolutions such as “be healthier” or “read more” it can be difficult to start and keep those objectives because there are no clear guidelines within the resolution. To counteract that, focus your goals by writing what needs to be accomplished and what steps need to be taken to achieve it. Examples of this include “walk 30 minutes three times a week” or “read 25 books this year”. Having specific resolutions makes them actionable and is a great stepping stone to realizing them.

Measurable

Have an objective way to measure your progress. This can be an amount of money you want to save, a new PR at the gym you’d like to hit, or a deadline to meet. Write this down alongside the goal itself so you can track how you’re doing throughout the year. Checking back in during your journey to see how you’re progressing can be very encouraging. By quantifying your resolutions, you can see how far you are from the finish line and continue to motivate yourself!

Achievable

Make your goals challenging yet still attainable—this can be a difficult balance to strike. Choose resolutions you believe you can do. Having a positive mindset towards any change is essential. Don’t shoot for the moon if you’ll be discouraged from starting or decide to quit if you cannot sustain something too intense. This is not to limit yourself, rather it can be encouraging to follow through on goals if you believe they are things you can achieve.

Relevant

This is your “why”. Pick goals that mean something to you and write down why they’re important. Think about the big picture and why you’re setting these specific goals. Examples of this are adding in some cardio to your week for good heart health, including weight-lifting in your regimen to pick up grandchildren without pain, or saving money for a down-payment on a house. On days you’re struggling to find motivation, look back on your reasoning to dig deep and keep going!

Time-Bound

Exactly as it sounds, have a timeline for your goal. It doesn’t have to take the whole year and it can vary based on the goal you set. Just write down an idea of when you would like to be done with each specific resolution. Having a light at the end of a tunnel or on the flipside, a little pressure to finish up your project can give you that extra boost to get things done.


With all these tips, it’s important to be gracious with yourself. Yes, the hope is to keep your New Year’s Resolutions however if you fall short of a benchmark or miss the deadline, be proud of yourself for the work you put in and don’t feel discouraged from finishing. Even if you fall off of a routine in the gym or you put down a book you can’t get into, don’t let that stop you from picking back up where you left off or adjusting your goals to fit your needs. Making changes takes time and it’s not always a linear process. Keep making strides to be your best self!



Use the SMART goal tips to set clear, focused resolutions this year, whether it’s January 1st, or the middle of July, challenge yourself to achieve goals and make healthy habits that last!


Bethany Wolcott

D’Youville Chiropractic ‘26

What Is a Traction Table—and Who Can Benefit From It?

By S21 GMB • January 19, 2026
If you’ve ever dealt with back or neck pain, you’ve probably been told to “take pressure off the spine.” Easier said than done, right? That’s where a traction table comes in. Traction tables are a common, evidence-informed tool used in chiropractic offices to help reduce spinal compression, improve mobility, and relieve pain—without surgery or medications. Let’s break down what a traction table is, how it works, and who may benefit from incorporating traction into their care plan. 

Probiotics vs. Prebiotics: What’s the Difference—and Why Your Gut Needs Both

By S21 GMB • January 12, 2026
If you’ve ever wandered down the supplement aisle or scrolled past a wellness influencer, you’ve probably seen the words probiotic and prebiotic tossed around like everyone automatically knows what they mean. They sound similar, they’re often mentioned together, and yet they serve very different roles in your body. Understanding the difference between probiotics and prebiotics—and why both matter—can help you make smarter choices for digestion, immunity, inflammation, and even musculoskeletal health. Let’s break it down.

Making (and Keeping) New Year’s Resolutions Without Losing Your Mind

By Jun Sanchez • January 5, 2026
Every January, the same thing happens. Gyms get crowded. Grocery carts fill with leafy greens. Water bottles reappear from the back of cabinets. And somewhere around mid-February… motivation quietly slips out the back door. If this sounds familiar, you’re not failing. You’re human. New Year’s resolutions get a bad reputation because so many of them don’t stick—but that doesn’t mean setting goals is pointless. It just means we need a better, kinder approach. One that focuses less on perfection and more on progress. Here’s how to make resolutions that feel doable, meaningful, and—most importantly—keepable. 

The Viscerosomatic Reflex: When Your Organs Talk to Your Muscles

By Jun Sanchez • December 29, 2025
Have you ever noticed back tension when you’re stressed, or neck stiffness that seems to flare up when you’re not feeling well? While it may seem coincidental, there’s a fascinating neurological explanation behind these patterns: the viscerosomatic reflex . Understanding the viscerosomatic reflex helps explain why internal organ dysfunction can show up as muscle tension, pain, or restricted movement—and why chiropractic and massage care can play a valuable role in managing these patterns. Let’s break it down. 

Peak Performance Onederland Celebration

By Jun Sanchez • December 24, 2025
Peak Performance Chiropractic & Wellness proudly hosted our Onederland Celebration , a festive, family-friendly event created to thank our patients, staff, and community for an incredible year of growth and support. The celebration brought together families, friends, and neighbors for an afternoon filled with holiday cheer, laughter, and meaningful connection. Guests enjoyed seasonal activities, treats, and special surprises while coming together for a greater purpose. The event also served as a toy drive benefiting Be A Blessing Buffalo , allowing attendees to give back and help bring joy to local families during the holiday season. The Onederland Celebration truly reflected what Peak Performance stands for—community, gratitude, and giving back. We are incredibly thankful to everyone who attended, donated, volunteered, and helped make this event such a success. Because of our amazing community, we were able to celebrate one year of growth while spreading kindness and making a positive impact beyond our walls. We look forward to continuing this tradition and creating even more meaningful moments together in the years ahead. 

Fibromyalgia

By Jun Sanchez • December 22, 2025
Understanding Fibromyalgia

Seasonal Wellness: Preparing Your Body for Winter Sports

By S21 GMB • December 15, 2025
As temperatures drop and snow blankets the ground, winter sports enthusiasts eagerly prepare for a season of skiing, snowboarding, ice skating, and more. While these activities offer an exciting way to stay active during the colder months, they also present unique physical challenges that can lead to injuries if the body isn’t properly prepared. A strategic approach to seasonal wellness can help you build strength, improve flexibility, and reduce the risk of common winter sports injuries.

Small But Mighty: The Best Stocking Stuffers for Health & Wellness Lovers

By S21 GMB • December 8, 2025
When it comes to filling a stocking, there’s something magical about tiny treasures that pack a big punch. Sure, candy canes and fuzzy socks are classics—but what if your stocking stuffers could actually make someone feel better long after the holiday sugar crashes fade? This year, level up your gifting game with wellness-forward, feel-good, wow-that’s-so-useful ideas curated with your favorite chiropractic and massage office in mind. Whether you’re shopping for the gym buff, the “my neck hurts every day” coworker, the parent who needs a moment of peace, or that friend who swears they’re finally going to prioritize self-care in the new year, we’ve got you covered.  Here are our top stocking stuffers that are cute, practical, and chiropractor-approved.

Gratitude for Your Body: 5 Ways to Thank Your Muscles and Joints This Season

By S21 GMB • December 1, 2025
Thanksgiving is the time of year when we pause to appreciate the big things—family, food, football, and maybe even a perfectly flaky pie crust. But there’s one thing we often forget to be grateful for: our bodies . Every day, your muscles, joints, and connective tissues do a whole lot more than you realize. They carry you through grocery store marathons, marathon-marathons, late-night study sessions, workdays, workouts, and everything in between.  So this season, before you grab that second helping of mashed potatoes (no judgment here), take a moment to thank the parts of you that keep you moving. Here are five simple, meaningful ways to show your body a little gratitude—and feel better in the process.

Lower Cross Syndrome: What It Is, Why It Happens, and How to Fix It

By S21 GMB • November 21, 2025
If you’ve ever stood up after a long day at your desk and thought, “Why does my lower back feel like it’s been personally offended?”—you’re not alone. In fact, your posture may be telling a whole story. Enter Lower Cross Syndrome (LCS) : a common postural pattern that shows up when certain muscle groups decide to overachieve while others go on vacation. The good news? You can absolutely fix it—and your favorite chiropractic and massage team is here to help.
Show More