Phase 1: Foundation
Day 3: Coconut Morning
Introduce wall-supported movements and hydrating island fruits.
🏋️ Today's Movement
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.
Calf Raise
- Stand with feet hip-width apart, near a wall or chair for balance.
- Slowly raise your heels off the ground, standing on the balls of your feet.
- Hold the top position for 1-2 seconds.
- Lower your heels back down with control.
⚠️Rise and lower slowly to avoid straining the Achilles tendon.
Total movement duration: 10 minutes
🍇 Today's Fruit
Coconut
The coconut palm is called the 'Tree of Life' in the Caribbean for good reason — every part is used. Young jelly coconuts provide refreshing water and soft meat, while mature coconuts yield rich cream, oil, and dried copra. Essential to Caribbean cuisine and culture.
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💧 Hydration Goal
Drink 7 glasses of water today. Coconut water counts too.
🧘 Wellness Habit
Stand up and stretch for 1 minute every hour today.
Today's Completion Criteria
Complete both exercises and hydrate consistently throughout the day.
Need Guidance on Your Journey?
Ask Fruitsy — your AI wellness assistant — for personalised fruit recommendations, exercise modifications, and recipe ideas.
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