Phase 1: Foundation
Day 1: Fresh Start
Begin your wellness journey with gentle movement and hydration awareness.
🏋️ Today's Movement
Marching in Place
- Stand tall with feet hip-width apart and arms at your sides.
- Lift your right knee to hip height while swinging your left arm forward.
- Lower and switch to the left knee and right arm.
- Continue alternating at a steady pace.
⚠️Keep your posture upright. Avoid locking your knees.
Seated Forward Fold
- Sit on the floor with legs extended straight in front of you.
- Hinge at your hips and reach toward your toes or shins.
- Keep your back as straight as possible and breathe deeply.
- Hold the stretch for 20-30 seconds, then slowly release.
⚠️Never force the stretch. Pull from your hips, not your lower back.
Total movement duration: 10 minutes
🍇 Today's Fruit
Guava
Guava is an incredibly fragrant tropical fruit with pink or white flesh packed with tiny edible seeds. Guava vitamin C vs orange? Guava contains approximately 228mg of Vitamin C per 100g — over 4 times more than oranges at just 53mg. This makes guava the true immune-boosting champion of the fruit world. In the Caribbean, guava is essential for making guava paste (guava cheese), jelly, juice, and the beloved guava and cheese pastry. How to eat guava? Wash and eat the whole fruit — skin, seeds, and flesh are all edible and nutritious. Its unmistakable aroma fills Caribbean markets year-round.
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💧 Hydration Goal
Drink 6 glasses of water today. Start with one glass first thing in the morning.
🧘 Wellness Habit
Write down one thing you are grateful for today.
Today's Completion Criteria
Complete both exercises and track all water intake.
Need Guidance on Your Journey?
Ask Fruitsy — your AI wellness assistant — for personalised fruit recommendations, exercise modifications, and recipe ideas.
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