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.
Relaxed Jaw
Roll shoulders up, back, and down 10 slow times. Breathe in through your nose, out through your mouth. Gently unclench your jaw, letting your tongue rest at the roof of your mouth and teeth slightly apart.
Protein Every Meal
Include 20–30g of protein at each meal to support muscle repair and steady energy- Breakfast: 2 eggs + ¾ cup Greek yogurt Lunch: 4–5 oz chicken or tofu Dinner: salmon, turkey, or beans + grains
Mindful Lowering
Stand tall. Inhale arms overhead. Exhale slowly, soften your shoulders and jaw. Repeat 5 breaths. Breath Prayer: Inhale “I receive.” Exhale “Your strength.”
1 Peter 5:9
“Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.”
Philippians 4:13
I can do all this through him who gives me strength.
Progress Reflection
End the month celebrating little, steady progress. Write 3 wins + 1 habit to carry forward.
Release Through Mouth
Inhale arms overhead. Pause for 2 counts. Exhale through the mouth with a sound. 5 rounds.
