Pre-Activity Fuel
Before a longer activity (60+ min), eat a Carb + protein snack. Examples: banana + peanut butter, toast + eggs, protein shake.
Joint Circles
Roll wrists and ankles slowly. 10 circles in each direction. Breath Prayer: Inhale “Prepare.” Exhale “Strengthen.”
Mark 5:22-24
Then one of the synagogue leaders, named Jairus, came, and when he saw Jesus, he fell at his feet. He pleaded earnestly with him, “My little daughter is dying. Please come and put your hands on her so that she will be healed and live.” So Jesus went with him.
No Skipped Meals
Eat every 3–5 hours. If you’re not hungry → start small (protein shake, yogurt, fruit).
Soft Twist
Sit or stand tall. Gently twist right and left. 5 each side. Breath Prayer: Inhale “Gentle.” Exhale “Open.”
Restore and Renew
Sit quietly. Inhale slowly. Exhale fully. Repeat 5 breaths. Breath Prayer: Inhale “Restore.” Exhale “Renew.”
Mark 5:36
Overhearing what they said, Jesus told him, “Don’t be afraid; just believe.”
Whole Foods First
Aim for 80% whole foods today. Think: foods with 1–3 ingredients, not packaged bars or powders.
Chest Expansion
Take 3 deep breaths, expanding ribs front, side, and back. Breath Prayer: Inhale “Life.” Exhale “Flow through me.”
Greens for Recovery
Add 1–2 cups of leafy greens today—such as spinach, kale, or arugula—to salads, smoothies, or eggs.
