Today's Mission
✓10 breaths — 360 breathing
✓10 reps — glute bridges (graduates: 3-second hold at the top)
✓10 reps each leg — heel slides
✓10 breaths — pelvic floor connection
✓5000 steps walk
✓🌙 Belly massage before bed
Exhale UP on the bridge. Lower is better than higher — ribs must stay closed at the top.
Nutrition today 🥗
• Half your plate veggies,
• a quarter protein,
• a quarter carbs.
• Sip water through the day
Mini Challenge

Stand up from every chair today without using your hands. Exhale, push through your heels, squeeze your glutes, rise. That's a bridge, standing up, thirty times a day.