Hydration for Energy
Aim for 80–100 oz of water today. Simple rule: 20 oz morning 20 oz midday 20 oz afternoon 20 oz around workouts
Tension Drop
Inhale deeply. Exhale and drop shoulders, soften jaw. Repeat 5 breaths. Breath Prayer: Inhale “I release.” Exhale, “I receive.”
Mark 5:32-34
But Jesus kept looking around to see who had done it. Then the woman, knowing what had happened to her, came and fell at his feet and, trembling with fear, told him the whole truth. He said to her, “Daughter, your faith has healed you. Go in peace and be freed from your suffering.”
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.”
