DAY 27 Almost there 💖 Reflect: What habit do you want to keep after this challenge? Day 27 – Optional Cardio or Walk Choice day: walk, bike, dance, hike 📌 DAILY Check-In ✔ MOVE: (Example: 15 min strength OR 20 min walk) ✔ BREATHE: (Example: Box breathing 4-4-4-4 for 3 minutes) ✔ FUEL: Protein at every meal + hydrate 🧠 PROMPT: What habit do you want to keep after this challenge? 👇 Check in when done: [ ] 💪 Moved | 🍲🥙🥑Fueled/Nutrition |💧 Hydrated | 🌬️ Breathed | ✅ Done 🥗 OCM Heart-Healthy Nutrition Guidelines (No tracking. No extremes.) At each meal aim for: Protein (20–30g) Fiber or veggies Healthy fat Hydration 🍳 Breakfast Ideas Eggs + spinach + avocado Greek yogurt + berries + nuts Protein smoothie + flax/chia Cottage cheese + fruit 🥙 Lunch Ideas Grilled chicken salad + olive oil Turkey & veggie wrap Quinoa bowl + salmon Lentil soup + side protein 🍽️ Dinner Ideas Lean steak + roasted veggies Baked chicken + sweet potato Shrimp stir-fry Tofu + rice + veggies 🍓 Snack Ideas Protein shake Apple + nut butter Hard-boiled eggs Cottage cheese 💡 Simple Rule: Protein first. Color second. Hydration always.

DAY 25! It was my birthday 🎂 and I unplugged from my phone most of the day! I Took advantage of a facial & fresh air with good food! DAY 25 Walking clears the mind 👣 Get fresh air if possible. Day 25 – Mobility + Breathwork Full-body stretch Long exhales Nervous system reset 📌 Check-in ✔ MOVE: (Example: 15 min strength OR 20 min walk) ✔ BREATHE: (Example: Box breathing 4-4-4-4 for 3 minutes) ✔ FUEL: Protein at every meal + hydrate 🧠 PROMPT: How do you reset & reflect? I take time on my birthday to reset, disconnect, & regroup my goals. 👇 Check in when done: [ ] 💪 Moved | 🍲🥙🥑Fueled/Nutrition |💧 Hydrated | 🌬️ Breathed | ✅ Done

DAY 23 Stress management is heart care 🫁 Slow down your breath today. 🫁 Day 23 – Steady-State Cardio 25–30 min walk Relaxed, confident pace 📌 check-in ✔ MOVE: (Example: 15 min strength OR 20 min walk) ✔ BREATHE: (Example: Box breathing 4-4-4-4 for 3 minutes) ✔ FUEL: Protein at every meal + hydrate 🧠 PROMPT: How did you move and breathe today?! 👇 Check in when done: [ ] 💪 Moved | 🍲🥙🥑Fueled/Nutrition |💧 Hydrated | 🌬️ Breathed | ✅ Done

Day 6 – Mobility + Core Gentle movement still counts. Stretch, breathe, and move intentionally. DONE ✔️ Workout: Day 6 – Cardio Intervals (Low Impact) 5 rounds: 2 min brisk walk 1 min easy pace ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️ 🥗 OCM Heart-Healthy Nutrition Guidelines (No tracking. No extremes.) At each meal aim for: Protein (20–30g) Fiber or veggies Healthy fat Hydration 🍳 Breakfast Ideas Eggs + spinach + avocado Greek yogurt + berries + nuts Protein smoothie + flax/chia Cottage cheese + fruit 🥙 Lunch Ideas Grilled chicken salad + olive oil Turkey & veggie wrap Quinoa bowl + salmon Lentil soup + side protein 🍽️ Dinner Ideas Lean steak + roasted veggies Baked chicken + sweet potato Shrimp stir-fry Tofu + rice + veggies 🍓 Snack Ideas Protein shake Apple + nut butter Hard-boiled eggs Cottage cheese 💡 Simple Rule to Share: Protein first. Color second. Hydration always. 🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀🫀 🎉 Daily Challenge Checklist YOU Check off: ✅ Workout completed ✅ 7–10k steps ✅ Breathwork ✅ Hydration goal ✅ Protein goal

WEEK 2 — STRENGTHEN THE HEART DAY 8 New week, same commitment ❤️ Let’s keep stacking wins. ✔️ Move ✔️ Steps ✔️ Breathwork DONE Day 8 – Full Body Strength (Same structure as Day 1, slightly heavier or slower tempo) Squats or sit-to-stands Push-ups (wall / incline / floor) Bent-over rows Glute bridges Standing core (marches or twists) 🥗 HEART-HEALTHY MEAL INSPIRATION (no dieting) Simple rule: Protein first. Color second. Hydration always. Breakfast Eggs + spinach + avocado Greek yogurt + berries + nuts Protein smoothie + flax/chia Cottage cheese + fruit Lunch Chicken salad + olive oil Turkey & veggie wrap Quinoa bowl + salmon Lentil soup + side protein Dinner Lean steak + roasted veggies Baked chicken + sweet potato Shrimp stir-fry Tofu + rice + veggies Snacks Protein shake Apple + nut butter Hard-boiled eggs Cottage cheese