As people look to improve their health in 2026, Joshua Gilliam, owner of Ascension Athletics in Winston-Salem and a bodybuilding world champion, says your fitness goals don’t have to feel so daunting.Gilliam has tips that can help make it easier to stick to your plan. Tips for a more disciplined and healthy 2026-Gilliam said to start small and keep goals simple.”Make sure they’re getting their protein in. Make sure they’re getting their vegetables in with every meal, water throughout the day, and then make sure they’re getting their rest as well. And just 30 minutes of working out,” Gilliam said.For those wanting to move more, he advises starting with a 30-minute workout.Hitting the Gym? Start Here!”Three exercises that I recommend that people get to be able to get their entire body air squats, planks, and then as well, pushups,” Gilliam said.He said pushups stimulate your shoulders, chest, arms, and triceps. Planks target your core, which he said extends from your upper quads all the way up to your lower chest. He explained that air squats are going to target the base of your body, including your hip flexors and quads.It’s about mentalityKendra Bass, a trainer and nutrition coach at Ascension Athletics, said making small and gradual changes makes it easier to get consistent and not quit on day two. “Usually we’re less consistent with something if we make a drastic change,” Bass said. “So if you’re someone that doesn’t eat breakfast in the morning, start eating breakfast. If you’re someone that, maybe you only drink three bottles of water a day, increase it into four bottles a day. Small changes lead to big results,” she said.Bass said to push yourself — increase your goals once you see consistency.Gilliam and Bass also suggest finding a community or accountability partner to help stay committed to personal goals.

WINSTON-SALEM, N.C. —

As people look to improve their health in 2026, Joshua Gilliam, owner of Ascension Athletics in Winston-Salem and a bodybuilding world champion, says your fitness goals don’t have to feel so daunting.

Gilliam has tips that can help make it easier to stick to your plan.

Tips for a more disciplined and healthy 2026-

Gilliam said to start small and keep goals simple.

“Make sure they’re getting their protein in. Make sure they’re getting their vegetables in with every meal, water throughout the day, and then make sure they’re getting their rest as well. And just 30 minutes of working out,” Gilliam said.

For those wanting to move more, he advises starting with a 30-minute workout.

Hitting the Gym? Start Here!

“Three exercises that I recommend that people get to be able to get their entire body air squats, planks, and then as well, pushups,” Gilliam said.

He said pushups stimulate your shoulders, chest, arms, and triceps.

Planks target your core, which he said extends from your upper quads all the way up to your lower chest.

He explained that air squats are going to target the base of your body, including your hip flexors and quads.

It’s about mentality

Kendra Bass, a trainer and nutrition coach at Ascension Athletics, said making small and gradual changes makes it easier to get consistent and not quit on day two.

“Usually we’re less consistent with something if we make a drastic change,” Bass said.

“So if you’re someone that doesn’t eat breakfast in the morning, start eating breakfast. If you’re someone that, maybe you only drink three bottles of water a day, increase it into four bottles a day. Small changes lead to big results,” she said.

Bass said to push yourself — increase your goals once you see consistency.

Gilliam and Bass also suggest finding a community or accountability partner to help stay committed to personal goals.