New Protein Recipe
Try one new high-protein meal this week (aim for 25–30g per serving). Ideas: Turkey taco bowl, Greek yogurt parfait, Lentil curry, Cottage cheese + fruit bowl
Rooted Release
Shake out hands and arms for 20 seconds. Let tension leave your body. Breath Prayer: Inhale “Create.” Exhale “Through me.”
Mark 5:27-28
When she heard about Jesus, she came up behind him in the crowd and touched his cloak, because she thought, “If I just touch his clothes, I will be healed.”
Post-Workout Refuel
Within 30–60 minutes post-workout, eat: 20–30g protein + 20–40g carbs Examples: protein shake + banana, chicken + rice, yogurt + fruit.
Joyful Standing
Stand tall. Stretch arms wide. Inhale deeply, exhale slowly. Repeat 5 times. Breath Prayer: Inhale “Strong in You.” Exhale “Steady in You.”
Isaiah 41:10
“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand”.
Here and Now
Stand grounded. Take 4 slow breaths, feeling your feet press into the floor. Breath Prayer: Inhale “Here.” Exhale “With You.”
Complex Carb Boost
Add ½–1 cup complex carbs to a meal—examples: oats, quinoa, brown rice, sweet potato, whole grain toast.
Romans 8:18
“I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.”
Pre/Post-Workout Water
Drink 12–16 oz of water before and 12–16 oz after movement. Tip: Add a pinch of salt or a squeeze of lemon for better absorption.
