Eat More Whole Foods
Most of us strive to live a healthier lifestyle. Finding the right place to start is a challenge. Eating right, exercising regularly, and still making time for family, friends and our own needs can seem like overwhelming goals. Instead of attempting to conquer our health all at once, what if you started by setting more manageable goals? Making small changes today can lead to great health benefits down the road. So what do you say ladies? Are you ready to adopt new, healthy habits in the Cour Four areas for meaningful changes that will impact your life!
Drink More Water
Get More Exercise
Sleep More, Stress Less


Don’t tackle a healthy diet all at once. Start by replacing empty calories with whole food options. Whole foods include fruits, vegetables, and whole grains – foods that are as close to their natural form as possible. It won’t be long before you realize just how good “good food” feels. Before you know it, your cravings will change from greasy burgers and fries to healthful nutrition.
Here are some simple changes you can make for a healthier diet:
  • Have fruit for breakfast.
  • Clean your fridge and pantry. Get rid of processed food in the process.
  • Buy snacks from the produce section of the grocery store.
  • Say no to an unhealthy food temptation.
  • Consume smaller portions, more frequently. Try eating twice as often and half as much.
  • Eat a food with no nutrition facts label – whole food.


1. Eat breakfast

2. Use a smaller plate for portion control

3. Prep meals ahead of time

4. Replace dessert with fruit

5. Try a new green vegetable

6. Drink a superfood smoothie

7. Pack lunch daily

8. Try a new healthy food

9. Stock your fridge with healthy foods

10. Swap red meat for fish a few times a week

11. Incorporate one Juice Plus+ product into your daily routine

12. Say no to an unhealthy food temptation


We don’t function at full capacity when we’re dehydrated. The Institute of Medicine recommends roughly 13 cups (3 liters) of water per day for adult men and 9 cups (2.2 liters) per day for women. There are many simple ways to make sure you and your family are drinking plenty of fluids each day. Remember, food provides about 20 percent of water intake as well and many fruits and vegetables are more than 90 percent water by weight. Make an effort to monitor your fluid intake and you’ll be functioning better in no time.
Try these simple changes to maintain hydration:
  • Drink a full glass of water as soon as you wake-up.
  • Replace soda with flavored water for a healthier treat.
  • Keep a water bottle with you during the day and make a point to refill it at least three times.
  • Drink water with breakfast, lunch and dinner.
  • Add more high-water-content fruits and vegetables to your diet.


1. Replace soda with sparkling water

2. Carry a water bottle and refill it at least three times a day

3. Drink a full glass of water as soon as you wake up

4. Infuse water with fruit for a healthy treat

5. Replace one caffeinated drink with a decaf drink

6. Eat more celery and cucumbers

7. Eat a high water content fruit: cucumber 96% water, lettuce 96% water, tomato 94% water, watermelon 92% water, strawberry 92% water, cantaloupe 90% water, pineapple 87% water, orange 87% water, grapes 81% water

8. Be sure to drink fluids before, during, and after exercise


Most people look at exercise as a means to burn energy and lose weight. Instead, think of exercise as a great way to gain energy and stimulate your body and mind. With so many demands fighting for your attention every day, it may be a challenge to find time for an hour trip to the gym. Start with simple activities you can incorporate into your daily routine. One simple change can make a big difference in how you look and feel.
Ready to get moving? Here’s some simple changes you can make to be more active:
  • Count your steps and see how many you can reach in a day.
  • Replace your office chair with a yoga ball.
  • Break a sweat once a day.
  • Play with your kids for 20 minutes daily.
  • Walk over to a colleague’s desk to talk rather than send an e-mail.
  • Make it to the gym once a week.
  • Spend more time standing than sitting during the day.
  • Park on the other end of the parking lot from your final destination.


1. Sign up for Fit and Fabulous in Four Months

2. Count your steps

3. Grab a workout buddy

4. Take the stairs

5. Break a sweat at least once a day

6. Strike a yoga pose

7. Replace your office chair with a yoga ball

8. Stretch in the morning

9. Play with your kids 20 minutes a day

10. Walk more

11. Spend more time standing than sitting


When was the last time you felt you had great, quality sleep on a regular basis? Getting a good night’s sleep can greatly impact your outlook on life and, in turn, your health and wellness. Simple changes, such as getting a good night’s sleep or taking time for a relaxing hobby, are easy ways to help manage stress and improve your well-being in the long-term.
Here’s some other simple changes you can try to help manage stress:
  • Laugh out loud once a day.
  • Start a DIY project.
  • Add 5 minutes of quiet meditation to your daily routine.
  • Eat lunch away from your desk.
  • Turn off your phone before dinner.
  • Spend 20 minutes outside each day.
  • Go to sleep an hour earlier.
  • Wake up an hour later on Sunday.
  • Take time to focus on yourself and no-one else at least once a week.


1. Laugh out loud

2. Take on a DIY project you'll enjoy

3. Take a mental break

4. Get eight hours of sleep

5. Spend at least 20 minutes a day outside

6. Make time for ME

7. Go to bed at the same time each night

8. Go to bed earlier

9. Find a new, fulfulling hobby

10. Practice deep breathing techniques for five minutes

11. Make a list before bed to clear your mind

12. Eat lunch away from your desk


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