Phase 2: Building
Day 13: Turmeric Turndown
Strengthen core with modified plank and side stretches.
🏋️ Today's Movement
Modified Plank
- Start on hands and knees with hands directly under your shoulders.
- Walk your knees back until your body forms a straight line from head to knees.
- Hold this position, keeping your core engaged and hips level.
- Breathe steadily throughout the hold.
⚠️Do not let your hips sag or pike up. Keep your neck neutral.
Standing Side Stretch
- Stand with feet hip-width apart and arms at your sides.
- Raise your right arm overhead and lean gently to the left.
- Hold the stretch for 15-20 seconds, breathing deeply.
- Return to center and switch sides.
⚠️Do not bounce. Keep both feet firmly planted on the ground.
Total movement duration: 15 minutes
🍇 Today's Fruit
Rose Apple
Rose apple, also known as plum rose or water apple, is a delicate tropical fruit with a crisp texture and a subtle floral, rose-like fragrance. The skin ranges from pale green to deep pink, and the flesh is white, juicy, and mildly sweet. In Jamaica it is sometimes called Otaheite apple, though that name more commonly refers to Malay apple. Rose apple is popular in Caribbean fruit salads and refreshing juices.
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💧 Hydration Goal
Drink 8 glasses of water today. Golden turmeric water before bed is calming.
🧘 Wellness Habit
Limit screen time for 30 minutes before bed.
Today's Completion Criteria
Complete both exercises and reduce evening screen exposure.
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