The Big 4: Your Secret Sauce for Sustainable Success

July brings us to the halfway mark of the year, so think of this month as a “second New Year” for you to reset, refocus and recommit to becoming the best version of YOU!

 The focus we are choosing through July is to “JUST START” whether you are just starting out on your health and fitness route, seeking to get back into better healthy habits, or simply always seeking sustainable success on this route of never ending! (always room for improvements)  

This month’s calendar doesn’t ask you to be perfect. It guides you to take meaningful steps each day, with one weekly focus at a time. These weekly focuses align with what we call the Big 4; four core habits that are essential for lasting SUSTAINABLE results: Water, Calories, Protein, Movement (not in any chronic order either, as they all have equal importance)

Let’s break down what each of these habits means, why they matter, and how the July calendar helps you build them…one day at a time.

1. Hydration

What it is: Drinking adequate water daily and establishing a consistent hydration routine.

Why it matters:
Hydration impacts every system in the body. From digestion, energy, performance, hunger signals, and overall metabolism! Often, people mistake dehydration for hunger, which can lead to overeating. Being even slightly dehydrated can reduce physical performance and mental clarity. Making hydration a daily, automatic habit supports nearly every wellness goal.

How the calendar helps:
Week 2 is dedicated to water habits.

• You’re prompted to join the #JugLife on July 6, which encourages consistent water intake throughout the day.

• Small tasks like taking 5 sips every time you pick up your jug or drinking water before every meal are simple but powerful ways to build this habit. (& to even go further, 10 sips is the GOAL)

2. Protein

What it is: Eating enough protein daily to support muscle repair, blood sugar control, and satiety… to name a few. But Protein is KING no matter what your health/ fitness goals are.

Why it matters:
Protein is essential for maintaining lean muscle, supporting metabolic function, and keeping you full between meals. Most people under consume protein, especially in the morning and at lunch to START- Aiming for one gram of protein per pound of body weight is a practical target for active individuals.

*Save yourself a Spot at our upcoming InBody Event so we can get the exact measure of your Lean Muscle Mass which will help us identify the amount of protein you should be consuming!

How the calendar helps:
Week 3 focuses entirely on protein.

• You start by bulk prepping protein (July 13), followed by experimenting with protein coffee and building a protein food list.

• Later in the week, you preview menu options before going out and pack on the go snacks to stay consistent.

• The calendar reinforces pre tracking your protein and building it into meals in advance so that it becomes automatic, not stressful. all while time efficient too!

3. Movement

What it is: Incorporating intentional movement into your daily routine. This is STEPS as opposed to weight training (which is important too, but separate)

Why it matters:
Movement improves mental health, cardiovascular function, digestion, and overall energy. It also builds confidence and momentum. The best form of movement is the one you can do consistently… steps steps steps

How the calendar helps:
Week 4 is all about adding movement into your day in a way that works for you.

• You create a step goal and are encouraged to achieve it.

• Short, intentional walks: like post-dinner walks or 10-minute movement breaks

4. Calories

What it is: Developing awareness around what you eat and drink... What is not measured cannot be managed!

Why it matters:
Most people consume more than they think and tend to underestimate their intake, especially of processed foods and sugar. Tracking brings mindfulness and intentionality to your nutrition. The goal isn’t to restrict, but to become aware and make informed choices on what is WORTH IT. Calories in vs. Calories out is ultimately how one will lose weight. Logging food Is the ONLY way we can see what’s being consumed.

How the calendar helps:
Week 5 addresses calorie awareness.

• You start by focusing on lower calorie swaps, then minimize processed foods and begin to track both macros and total intake.

• The habit of logging calories the night before helps with preparation and consistency.

REMINDERS

The "Just Start July" calendar is not about doing everything perfectly. It’s about building a LIFEstyle and learning to do so the sustainable way! One week, one focus, one day at a time.

By focusing on the Big 4 habits—Water, Calories, Protein, Movement—you’re not just participating in a self-challenging, you are laying the foundation of what we call the “SECRET SAUCE” for sustainable success long term on your Route of Healthy Living!

Sustainable success in health and wellness doesn’t come from intense short-term efforts. It comes from small, intentional actions done consistently over time. Consistency WINS!

JUST START!

Download the best fitness app ($9.99/month)

Follow the Calendar

Share wins with your Community

Show up & CHOOSE YOU!