How to use this (beginner-friendly)

• Fill this out once per day (takes 1–2 minutes).
• Your goal is to hit the “Big 4” most days: Workout, Protein, Water, Sleep.
• Miss a day? No problem — just check in again tomorrow.

Daily Scoreboard (copy for each day)

Date:

Big 4 (most important)

• [ ] Workout (or at least 20–30 min walk)
• [ ] Protein (aim: 100 g — adjust later)
• [ ] Water (aim: 64 oz / 2 L)
• [ ] Sleep (aim: 7 hours)

Movement (easy win)

• [ ] Steps / movement (aim: 6,000 steps or a walk)

Nutrition basics (keep it simple)

• [ ] 1–2 servings fruits/veggies
• [ ] Mostly whole foods (no need to be perfect)

Recovery / mobility (optional)

• [ ] 5 minutes stretch or mobility

Mindset (optional)