365 Days.Small Steps. Big Change.

Highlights & Milestones

July 2026 — a month with two faces. The first week knocked me right off my feet: four sick days in a row, no exercise, no tracking, just getting through it. But what came after surprised even me. From mid-month onward, I built a nutritional consistency I had never experienced before — from July 11th to July 31st, not a single day without meeting my nutrition goals. 21 days in a row. That's no longer a coincidence — it's a habit that's slowly taking root.

In July I also finished "Die Fettverlust Fibel" by Sjard Roscher — even if it was only 20 pages this month, it's a completion, and that counts.

And then there's the topic I won't sugarcoat: I smoked the entire month. Every single day. That remains as an open wound in this review.

The Three Pillars

Movement — 78%

Of the 27 counted days (4 sick days don't count), I reached my movement goal on around 21 days. I trained, accumulated steps, often both together. My personal daily average was 10,846 steps per day — meaning I maintained a 10,000-step average across the entire month, including the days when I barely got off the couch. That tells me the active days were truly active. The second half of the month in particular was full of movement: several STEPS_TRAINED days in a row, moments where I noticed how good it felt to simply go outside and train on top of that.

Nutrition — 78%

This is my biggest highlight of the month. The first ten days were still inconsistent — nutrition was open, not fulfilled. But from July 11th onward, I changed something — and it worked. 21 consecutive days with nutrition goals met through to the end of the month. On top of that, 21 out of 31 days completely without sweets. Those are real numbers I'm proud of. At an average weight of 94.8 kg and 26.7% body fat, the road is still long — but I'm walking it.

Quitting Smoking — 0%

There's nothing to gloss over: I smoked on all 31 days in July. Not a single day with nicotine replacement, not one smoke-free day. That's the hardest number in this review, and I'm intentionally letting it stand as it is, without any excuse wrapped around it. The other two pillars developed — this one didn't. That's the blind spot of this month.

Metrics at a Glance

• Weight (avg.): 94.8 kg
• Body fat (avg.): 26.7%
• Steps (avg./day): 10,846
• Water (avg./day): 1,465 ml
• Cola Zero (avg./day): 1,460 ml
• Days without sweets: 21 out of 31
• Sick days: 4
• Pages read: 20 | Completed: "Die Fettverlust Fibel"

Looking at the water intake, I notice that on average I drank almost as much Cola Zero as water — 1,465 ml water vs. 1,460 ml Cola Zero. That's not a healthy balance, even if Cola Zero is calorie-free. I'm essentially drinking two main beverages in equal measure, but only one of them is actually good for me. I want to keep that in mind for August.

Personal Reflection & Outlook

July was not an easy month. It started with illness, and it ended with a smoking statistic that won't leave me alone. And yet — if I'm being honest — it was also a month of quiet progress. The nutrition streak from July 11th onward genuinely means something to me. That wasn't a coincidence, and there was no easy day in between. It was decision after decision, day after day.

What's been on my mind: I manage to hit 78% for movement and nutrition — but not a single day when it comes to smoking. That's not a reproach toward myself, but it is a question I have to ask: Why there? What keeps me stuck there, while at the same time I'm so consistent in other areas? I don't have a complete answer yet.

For August, I'm planning to keep the nutrition streak going — 21 days are a foundation, not a finish line. With water, I want to become more intentional: more actual water, less Cola Zero. And with smoking? I'd at least like to start thinking about what a first step might look like. Not a grand vow, not the perfect plan — just one honest first thought.

July was a month that taught me I'm capable of more than I sometimes think — and at the same time, that there's still a chapter I haven't opened yet.