Phase 1: Foundation
Day 7: Soursop Serenity
Combine chair squats and hip circles for full-body gentle flow.
🏋️ Today's Movement
Chair Squat
- Stand in front of a sturdy chair with feet hip-width apart.
- Slowly lower yourself until you are seated on the chair.
- Pause briefly, then stand back up without using your hands.
- Repeat for the duration of the exercise.
⚠️Choose a stable chair that will not slide. Keep your chest lifted.
Hip Circles
- Stand with feet hip-width apart and hands on your hips.
- Make large, slow circles with your hips in a clockwise direction.
- Complete 8-10 circles, then reverse to counter-clockwise.
- Keep your upper body as still as possible throughout.
⚠️Move slowly and smoothly. Stop if you feel any sharp pain.
Total movement duration: 12 minutes
🍇 Today's Fruit
Soursop
Soursop — also known as graviola or guanábana — is a large green spiny fruit with creamy white flesh and a unique sweet-sour flavor. What does soursop taste like? It combines notes of strawberry and pineapple with citrusy undertones and a creamy, custard-like texture. Soursop vs graviola: they are the exact same fruit. Graviola is simply the Spanish and Portuguese name used across Latin America, while soursop is the English name used in the Caribbean. Both names refer to Annona muricata. Soursop is widely used in juices, smoothies, and ice cream across the Caribbean. Looking for soursop fruit where to buy? Check Caribbean markets, Latin grocery stores, or frozen pulp in the tropical fruit section of larger supermarkets.
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🍽️ Today's Recipe
💧 Hydration Goal
Drink 7 glasses of water today. Soursop juice counts as one serving.
🧘 Wellness Habit
Take a 10-minute walk outdoors today.
Today's Completion Criteria
Complete both exercises, try the Soursop Juice, and get fresh air.
Need Guidance on Your Journey?
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