Phase 1: Foundation
Day 10: Foundation Feast
Celebrate your first ten days with a full foundation routine and island recipe.
🏋️ 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.
Wall Push-Up
- Stand arm's length from a wall, place palms flat against it at shoulder height.
- Bend your elbows and lean your body toward the wall.
- Push back to the starting position with arms fully extended.
- Keep your body in a straight line throughout the movement.
⚠️Avoid arching your back. Keep your core engaged at all times.
Glute Bridge
- Lie on your back with knees bent, feet flat on the floor hip-width apart.
- Press through your heels and lift your hips toward the ceiling.
- Squeeze your glutes at the top and hold for 2 seconds.
- Lower your hips back to the floor with control.
⚠️Do not arch your lower back. Keep the movement controlled.
Total movement duration: 14 minutes
🍇 Today's Fruit
Malay Apple
Malay apple, also known as Otaheite apple or mountain apple, is a stunning bell-shaped tropical fruit with a bright pink to deep red skin and crisp, white, juicy flesh. It has a mildly sweet, rose-scented flavor with a refreshing crunch. A beloved fruit tree in Caribbean yards.
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🍽️ Today's Recipe
💧 Hydration Goal
Drink 8 glasses of water today. Enjoy a fresh pineapple ginger drink.
🧘 Wellness Habit
Reflect on your first ten days and write down three wins.
Today's Completion Criteria
Complete all three exercises, try the Pineapple Ginger Drink, and journal your progress.
Need Guidance on Your Journey?
Ask Fruitsy — your AI wellness assistant — for personalised fruit recommendations, exercise modifications, and recipe ideas.
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