Phase 1: Foundation
Day 8: Banana Bliss
Introduce squats with calf raises for lower body foundation.
🏋️ 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.
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: 12 minutes
🍇 Today's Fruit
Banana
Bananas are one of the most widely consumed fruits in the Caribbean and the world. Caribbean banana varieties include the sweet Gros Michel, the small and flavorful apple banana, and green bananas used for cooking. Boiled green bananas are a beloved Caribbean side dish, often served with ackee and saltfish.
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🍽️ Today's Recipe
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💧 Hydration Goal
Drink 7 glasses of water today. Banana porridge is a great hydrating breakfast.
🧘 Wellness Habit
Replace one sugary snack with a piece of fruit today.
Today's Completion Criteria
Complete both exercises and make a healthy snack swap.
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