September is a season of fresh starts. As summer winds down and routines return, it’s the perfect time to refocus on your health goals. This handout is designed to help you reset after summer indulgences and build healthy habits that stick. Inside, you’ll find practical tips for meal planning, exercise, and daily routines, plus tools like a SMART goals worksheet and habit trackers to keep you consistent. Small steps, done daily, lead to big results—let’s make this your strongest month yet!
✅ Resetting After Summer
· 📅 Plan Your Meals – Take 15 minutes each week to outline 3–4 balanced dinners.
· 🥩 Prioritize Protein First – Aim for 20–30g protein per meal.
· 🏃 Move Back Into Exercise – Start small: walking, short strength workouts, or stretching. Consistency > intensity.
🧩 A Routine That Sticks
· 🥩 Protein – Include at least one source every meal.
· 💧 Water – 64+ oz per day.
· 🚶 Movement – 20–30 minutes activity.
· 😴 Sleep – 7–9 hours nightly.
✅ Track these 4 basics—aim for 80% consistency, not perfection!
🎯 SMART Goals Refresher
· S – Specific: Clear and focused (not 'eat better' → 'eat a protein at breakfast').
· M – Measurable: Trackable with numbers or frequency.
· A – Achievable: Realistic for your lifestyle.
· R – Relevant: Aligns with your overall health goals.
· T – Time-bound: Set a timeframe (e.g., this week, this month).
✍️ Mini Worksheet
My September SMART Goal:
Specific: ______________________________
Measurable: ___________________________
Achievable: ____________________________
Relevant: ______________________________
Time-bound: ___________________________
📝 Why Track Your Habits?
Consistency is the secret to lasting results. By tracking daily habits, you create awareness of your progress and build accountability. Checking off each box is a small win that adds up over time. Remember—missing a day isn’t failure. Focus on progress, not perfection, and use this tracker as a tool to stay aligned with your goals.
🍂 “The secret of change is to focus all your energy not on fighting the old, but on building the new.” — Socrates