Victory Lap with Jessica Lapachinski: New Year, New You?

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Published: 01-13-2025 8:05 AM |
(Editor’s note: This is the first installment of a new monthly column that will run in print on the second Monday of each month)
Hi, team! My name is Jess Lapachinski and I’m excited to join you on these pages in the new year. I grew up in the Pioneer Valley and I have lived here for most of my life.
I have worked for over 15 years in private and higher education, including stints as an athletic administrator, coach and educator at Deerfield Academy. I am currently the Associate Director of Athletics at Amherst College, and a graduate mental performance consultant working with youth and collegiate athletes.
I have earned degrees in kinesiology (UMass), sport leadership (Northeastern) and I will graduate this spring with an additional master’s degree in sport and exercise psychology (Springfield). I guess you could say I enjoy learning about sport and athletic performance.
I am excited to share my perspective about all things sport – including health and wellness, women’s athletics, youth sport, golf, running and fitness, the landscape of college athletics, and how to stay (or become!) a physically active parent.
If you are curious about a particular topic or simply want to share an idea, please do not hesitate to reach out!
The start of a new year provides an opportunity to revisit personal priorities and goals. More often than not, we don’t need a complete life overhaul — small adjustments can help us refocus on what truly matters.
Resolutions, habits, standards, goals – whatever you want to call them – are more fun and exciting if they’re meaningful. As you consider areas of growth for the coming year, take a moment to reflect on your core values and long-term aspirations.
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For some, the challenge of behavior change stems from uncertainty — unsure of where to begin, what steps to take, or how to stay on track. To help you navigate this process as you step into 2025, here are five ideas to keep in mind.
Whether you want to develop a new skill, travel the world, practice mindfulness, eat more vegetables, or the ever-so-famous lose weight, you’ll have a better chance of success if you define your goals and break them into steps. A general plan such as “spend less money” or “volunteer more” will only take us so far. Put pen to paper as you break down your goal into simple, measurable steps.
If you’re looking to build a new habit, try linking it to an existing one. James Clear, author of “Atomic Habits,” calls this “habit stacking;” and he suggests it’s one of the most effective strategies for developing lasting behaviors.
Habit stacking works because our current habits are already deeply ingrained in our routines. Activities such as showering, brushing our teeth, making a meal, or getting into bed are automatic — so they provide a perfect opportunity to introduce a new behavior. The trigger for the new habit is already built into your daily routine.
For example, if you want to start a daily gratitude practice, try associating it with your morning coffee. Before you pour your coffee, take a moment to reflect on 2-3 things you’re grateful for. As you prepare your coffee, pause, close your eyes, and think about why you’re thankful for those things. After a few weeks of doing this intentionally, you’ll find that the act of starting your coffee maker will trigger your gratitude practice without a second thought.
Boom! Just like that, you’ve built a new habit.
Lean into self-awareness to guide you toward healthy, attainable behaviors. Lifting weights before work might seem like a great idea, but if you’re not a morning person, there’s no need to force yourself to wake up early. Try adding 10 minutes of strength training to the end of your day. Create the habit before moving it to a less convenient time.
Similarly, if your goal is to read more books this year, start small. Rather than setting an ambitious list of 25 books when you typically only read a handful each year, choose one or two to begin with. This strategy supports consistency and enjoyment. By establishing smaller, attainable goals, you will build confidence and resilience on your path to behavioral change.
Are you comparing your Chapter 1 with someone else’s Chapter 20? That’s a fast track to feelings of frustration and defeat. Start where you are and learn to meet the moment. Keep your eyes on your own paper!
If your neighbor is training to run their 10th marathon and you haven’t exercised in two decades, it’s likely unrealistic to think you can join them for training runs. But that doesn’t mean you should mail it in. Offer to ride your bike alongside them, or meet up for yoga during recovery days. Finding an accountability partner can be a motivating tool, but be mindful of different strengths and abilities.
Your neighbor began training for their first marathon by walking around the block. We all start somewhere.
Some of the best advice I’ve ever heard: Remember tomorrow.
Nothing worthwhile is easy. Don’t forget what you originally wanted just because it’s hard. That’s where the success hides – in the deep, deep trenches of difficulty. If you’re afraid to go there, you’ll never learn what it takes to be successful.
Yes, it will be hard. Yes, it takes grit and determination. But remember how you’ll feel tomorrow knowing you didn’t give your best.
I’m a big believer in growth and development. I love the personal satisfaction of learning new skills and pushing myself to the edge of what’s possible. I also love to lay on my couch and watch several hours of NFL football on Sunday afternoons. This is a both/and situation, not either/or!
Make room for self-improvement because it makes us better humans. But don’t forget to order dessert. Life is short.
What are your goals for 2025? I’d love to hear what you have planned!
Carry on.
Jess Lapachinski is an athletic administrator and sport performance professional who lives in the Pioneer Valley. Jess can be reached at jl.victoryLap@gmail.com