Phase 2: Building
Day 18: Avocado Anchor
Strengthen core and glutes with bird-dog and glute bridge focus.
🏋️ Today's Movement
Bird Dog
- Start on hands and knees with wrists under shoulders and knees under hips.
- Extend your right arm forward and left leg back simultaneously.
- Hold for 2-3 seconds, keeping your back flat.
- Return to the starting position and switch sides.
⚠️Keep your core tight to prevent your lower back from sagging.
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.
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.
Total movement duration: 18 minutes
🍇 Today's Fruit
Avocado
Avocado, known as 'pear' in many Caribbean islands, is a creamy, nutrient-dense fruit essential to Caribbean cuisine. Unlike most fruits, avocados are high in healthy fats rather than carbohydrates. They're eaten in salads, sandwiches, or simply with a squeeze of lime and salt.
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🍽️ Today's Recipe
💧 Hydration Goal
Drink 8 glasses of water today. Avocado adds healthy fats to your meals.
🧘 Wellness Habit
Add healthy fats to every meal today — avocado, coconut, or nuts.
Today's Completion Criteria
Complete all three exercises and include healthy fats in your meals.
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