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.
Romans 12:15
“Rejoice with those who rejoice, weep with those who weep.”
Gentle Movement
Step side to side for 30 seconds. Let arms swing naturally. Breath Prayer: Inhale “Fill me.” Exhale “Renew me.”
Replace Electrolytes
After heavy sweating, add: an electrolyte packet OR water + a pinch of salt + fruit. Especially important after cardio or long workouts
Ecclesiastes 4:9-10
“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.”
Hebrews 10:24
And let us consider how we may spur one another on toward love and good deeds.
Protein Snack After Movement
Within 30 minutes post-movement, eat 10–20g protein. Examples: Protein shake, Greek yogurt, 2 eggs, Handful of nuts + milk
Open Chest
Inhale, lift chest. Exhale fully through the mouth. Repeat 5 breaths. Breath Prayer: Inhale “Open.” Exhale “Receive.”
