Phase 3: Strength
Day 21: Mango Momentum
Increase movement duration and introduce mindful eating with tropical mango.
🏋️ Today's Movement
Bodyweight Squat
- Stand with feet shoulder-width apart, toes slightly turned out.
- Push hips back and bend knees as if sitting into a chair.
- Lower until thighs are parallel to the ground or as far as comfortable.
- Press through your heels to return to standing.
⚠️Keep knees tracking over toes. Do not round your lower back.
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.
Walking Intervals
- Walk at a comfortable pace for 30 seconds to warm up.
- Increase to a brisk walking pace for 30 seconds.
- Return to a comfortable pace for 30 seconds.
- Repeat the cycle for the full duration.
⚠️Walk on a flat, even surface. Wear supportive footwear.
Total movement duration: 20 minutes
🍇 Today's Fruit
Mango
Known as the 'King of Fruits,' mango is one of the most popular tropical fruits worldwide. Caribbean mangoes are prized for their exceptional sweetness, aromatic fragrance, and silky smooth flesh. Caribbean mango varieties include Julie (Trinidad's favorite), East Indian (Jamaica's prized champagne mango), Bombay (large and deep red), Number 11 / Graham (Jamaican classic), and Kent (available year-round). Types of Caribbean mango each have unique flavors, textures, and seasons. How to tell if a mango is ripe: gently press near the stem — it should give slightly, and the stem end should be fragrant. A ripe mango feels heavy for its size.
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🍽️ Today's Recipe
💧 Hydration Goal
Drink 9 glasses of water today. Mango water is naturally sweet and hydrating.
🧘 Wellness Habit
Eat one meal today without any screens — focus on the food and flavours.
Today's Completion Criteria
Complete all three exercises and eat one screen-free meal.
Need Guidance on Your Journey?
Ask Fruitsy — your AI wellness assistant — for personalised fruit recommendations, exercise modifications, and recipe ideas.
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