08/25/2026
25 Things That Will Change Your Body If You Start Them in September:
1. Drink mostly water. No soda, juice or sugary coffee.
2. Eat 40 grams of protein at breakfast, or your cravings will own your afternoon.
3. Walk 10,000 steps every day.
4. Walk for 10 minutes after each meal.
5. Strength train three days per week. Block it into your calendar like a meeting.
6. Stick to the same six basic exercises each session. Boring builds muscle.
7. Complete four sets of 12 reps. Add weight once you can perform all four sets with proper form.
8. Write down every set. If it isn’t written down, it didn’t happen.
9. Keep three simple meals in your regular rotation.
10. Eat protein with every meal. Aim for at least a palm-sized portion.
11. Have one planned snack instead of grazing all day.
12. Close the kitchen after dinner. Lights off and door shut.
13. Keep alcohol consumption close to zero.
14. Get seven to nine hours of sleep in a cool, dark room.
15. Keep your phone out of the bedroom.
16. Take the stairs. Every flight is free exercise.
17. Park farther away from the entrance.
18. Take your phone calls while standing or walking.
19. Take progress photos using the same mirror and lighting.
20. Weigh yourself once per week instead of every day. Focus on your habits.
21. Stop waiting until Monday to restart. Fix your next meal, not your next week.
22. Cook once and eat it twice or 3x.
23. Keep a convenient protein option in your bag or car.
24. Stop buying the snacks you can’t stop eating. You can’t eat what isn’t in the house.
25. Give yourself 12 consistent weeks before judging your progress.
Share this with a friend and do it together! Keep each other accountable, make it fun!
Cheer each other on!
