Day 1 → Walk | 10,000 Steps at Home | 1 Hour Workout – Get Fit With Rick Day 2 → Stretch | 12 MIN DAILY STRETCH (Full Body) – MadFit Day 3 → Walk | 10,000 Steps SPEED Walking Workout – Rick Day 4 → Stretch | 15 Min Full Body Stretch | Daily Routine – Mady Morrison Day 5 → Walk | 10,000 Steps Indoor Challenge – Joanna Soh Day 6 → Stretch | Deep Stretching Routine – Mady Morrison Day 7 → Walk | 10,000 Steps Walking Workout Challenge – Burn Fat & Get Fit Day 8 → Stretch | 8 Min Stretching Routine – Dr. Beckstrand Day 9 → Walk | Do it Twice to Get 10,000 Steps – No Jumping Day 10 → Stretch | 10 Min Full Body Stretch | Cool Down & Recover Day 11 → Walk | 10,000 Steps Walking Workout | Fun, Low Impact – Improved Health Day 12 → Stretch | Morning Stretch for Beginners Day 13 → Walk | 10K Steps Walking Challenge | Indoor, Beginner-Friendly Day 14 → Stretch | Yoga Stretch for Recovery Days Day 15 → Walk | 10,000 Steps Walking for Weight Loss | Indoor Cardio Day 16 → Stretch | Full Body Stretch for Flexibility – 20 Min Flow Day 17 → Walk | 7,000 Step Indoor Walk (Repeat for 14K) – Walk at Home Day 18 → Stretch | Daily Mobility Routine | 15 Min Stretch

🍂 Pretty Fit October 2025 Reset Menu + Exercises 🌱 Monday – Meatless - Breakfast: Apple cinnamon overnight oats with oat milk - Lunch: Lentil & veggie soup with side salad - Snack: Pear slices + almond butter - Dinner: Roasted butternut squash, Brussels sprouts, and quinoa bowl - Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM) - Cooler Pop/Water: Apple + cinnamon detox water - Exercise: 30-min brisk walk + light yoga stretch 🌱 Tuesday – Meatless - Breakfast: Pumpkin smoothie with oat milk + cinnamon - Lunch: Veggie stir-fry with brown rice - Snack: Cranberry + nut mix - Dinner: Stuffed bell peppers with black beans, corn, and salsa - Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM) - Cooler Pop/Water: Orange + cranberry water - Exercise: 20-min HIIT cardio + 8,000–10,000 steps 🍗 Wednesday – Protein Power - Breakfast: Greek yogurt parfait with granola + pomegranate - Lunch: Turkey chili with kidney beans - Snack: Protein smoothie (banana + oat milk + scoop protein) - Dinner: Lemon herb chicken breast, steamed broccoli, mashed sweet potatoes - Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM) - Cooler Pop/Water: Cucumber + mint detox water - Exercise: Strength training (arms + core) + 10,000 steps 🍗 Thursday – Protein Power - Breakfast: Egg muffin cups with spinach + tomato - Lunch: Grilled salmon salad with cranberries + walnuts - Snack: Apple + string cheese - Dinner: Turkey meatballs with zucchini noodles & marinara - Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM) - Cooler Pop/Water: Lemon + blueberry detox water - Exercise: 30-min circuit workout (squats, push-ups, planks) 🌱 Friday – Meatless - Breakfast: Pear + cinnamon chia pudding - Lunch: Roasted veggie wrap (spinach, peppers, mushrooms) - Snack: Pumpkin seeds + dried cranberries - Dinner: Cauliflower rice stir fry with edamame + tofu (or swap chickpeas if preferred) - Drink Plan: EpicSlim Coffee (AM), Instant Drink2Shrink (PM) - Cooler Pop/Water: Pineapple + orange water - Exercise: 20-min cardio dance + 10,000 steps

Sunday, Sept 21 – Soul Food Sunday - Breakfast: Scrambled eggs + fruit salad - Lunch: Baked turkey wings + collard greens + cornbread muffin - Dinner: Salmon croquettes + cabbage + rice - Detox Water: Strawberry + lemon - Cooler Pop: Peach Honey Pop - Exercise: 30 min walk + 10 min yoga • 10,000 steps Monday, Sept 22 – Meatless Reset - Breakfast: EpicSlim Coffee + veggie egg muffins + grapes - Lunch: Black bean & veggie chili (no chickpeas/lentils) - Dinner: Spinach & cheese stuffed sweet potato + side salad - Detox Water: Cucumber + mint + lemon - Cooler Pop: Pineapple Mint Pop - Exercise: 35 min cardio + 10 min abs • 10,000 steps Tuesday, Sept 23 – Meatless Balance - Breakfast: Protein smoothie (banana + protein powder + chia + oat milk) - Lunch: Veggie fajita bowl (peppers, onions, black beans, rice, salsa) - Dinner: Veggie stir-fry (broccoli, peppers, bok choy) over cauliflower rice - Detox Water: Dragonfruit + lemon - Cooler Pop: Mango Citrus Pop - Exercise: 30 min strength (squats, push-ups, band rows) + 15 min walk • 10,000 steps Wednesday, Sept 24 – Protein & Strength - Breakfast: EpicSlim Coffee + scrambled eggs + strawberries - Lunch: Lemon pepper chicken + roasted broccoli + ½ cup rice - Dinner: Teriyaki salmon + sautéed spinach + cucumbers - Detox Water: Pineapple + mint - Cooler Pop: Strawberry Lemonade Pop - Exercise: 40 min interval cardio + 10 min arms/shoulders • 10,000 steps Thursday, Sept 25 – Balanced Fuel - Breakfast: Greek yogurt + honey + grapes - Lunch: Turkey lettuce wraps + salsa + peppers - Dinner: Baked chicken breast + cabbage + roasted sweet potato - Detox Water: Watermelon + mint - Cooler Pop: Orange Peach Pop - Exercise: 30 min strength (legs/glutes) + 15 min stretch • 10,000 steps Friday, Sept 26 – Meatless Light - Breakfast: EpicSlim Coffee + overnight oats with strawberries & chia - Lunch: Veggie stir-fry (broccoli, peppers, onions) + ½ cup rice - Dinner: Spinach & cheese quesadilla + side salad - Detox Water: Strawberry + cucumber - Cooler Pop: Lemon Ginger Pop - Exercise: 30–40 min dance cardio + 5 min abs • 10,000 steps

🌟 Pretty Fit Weekly Plan Meals + Water Detox + Cooler Pops + Exercise Sunday, Sept 14 – Saturday, Sept 20, 2025 Sunday, Sept 14 – Soul Food Light & Movement - Breakfast: Scrambled eggs + fruit salad - Lunch: Baked turkey wings + collard greens + cornbread muffin - Dinner: Salmon croquettes + cabbage + rice - Detox Water: Strawberry + lemon - Cooler Pop: Peach Honey Pop - Exercise: 30 min brisk walk + 10 min stretch/yoga • 10,000 steps Monday, Sept 15 – Meatless Reset & Cardio Kickstart - Breakfast: EpicSlim Coffee + veggie egg muffins + grapes - Lunch: Black bean & veggie chili - Dinner: Spinach & cheese stuffed sweet potato + side salad - Detox Water: Cucumber + mint + lemon - Cooler Pop: Pineapple Mint Pop - Exercise: 35 min cardio + 10 min core circuit • 10,000 steps Tuesday, Sept 16 – Meatless Balance & Strength - Breakfast: Protein smoothie (banana + protein powder + chia + oat milk) - Lunch: Veggie fajita bowl (peppers, onions, black beans, rice, salsa) - Dinner: Veggie stir-fry over cauliflower rice - Detox Water: Dragonfruit + lemon - Cooler Pop: Mango Citrus Pop - Exercise: 30 min strength (squats, push-ups, band rows) + 15 min walk • 10,000 steps Wednesday, Sept 17 – Protein & Strength - Breakfast: EpicSlim Coffee + scrambled eggs + strawberries - Lunch: Lemon pepper chicken + roasted broccoli + ½ cup rice - Dinner: Teriyaki salmon + sautéed spinach + cucumbers - Detox Water: Pineapple + mint - Cooler Pop: Strawberry Lemonade Pop - Exercise: 40 min interval cardio + 10 min arm/shoulder strength • 10,000 steps Thursday, Sept 18 – Balanced Fuel & Power - Breakfast: Greek yogurt + honey + grapes - Lunch: Turkey lettuce wraps + salsa + peppers - Dinner: Baked chicken breast + cabbage + roasted sweet potato - Detox Water: Watermelon + mint - Cooler Pop: Orange Peach Pop - Exercise: 30 min strength (legs + glutes) + 15 min stretch • 10,000 steps Friday, Sept 19 – Meatless Light & Dance Cardio

📅 Meals: Sept 7–13, 2025 Sunday, Sept 7 – Soul Food Light - Breakfast: Scrambled eggs with spinach + fresh fruit salad - Lunch: Baked turkey wings, collard greens, cornbread muffin - Dinner: Salmon croquettes, cabbage, brown rice - Cooler Pop: Peach Honey Pop - Water Detox: Strawberry + lemon water - Exercise: Walk & Stretch (gentle cardio + flexibility) Monday, Sept 8 – Meatless - Breakfast: Egg muffins with spinach + cheese, side of grapes - Lunch: Veggie wrap with roasted peppers, onions, cucumbers + tahini sauce - Dinner: Black bean & veggie chili (slow cooker style, without chickpeas or lentils) - Snack: Apple slices + cinnamon - Cooler Pop: Pineapple Mint Pop - Water Detox: Cucumber + lemon water - Exercise: 10,000 steps + light strength (bodyweight squats, push-ups, planks) Tuesday, Sept 9 – Meatless - Breakfast: Overnight oats with chia seeds, strawberries, oat milk, cinnamon - Lunch: Quinoa-free Buddha bowl → roasted sweet potato, kale, roasted peppers, boiled egg, tahini drizzle - Dinner: Veggie stir-fry with broccoli, mushrooms excluded → use peppers, onions, and bok choy instead, served with brown rice - Snack: Grapes + sunflower seeds - Cooler Pop: Mango Citrus Pop - Water Detox: Dragonfruit + lemon water - Exercise: 30 min dance cardio + 10,000 steps Wednesday, Sept 10 – Protein Focus - Breakfast: Smoothie (strawberries, banana, oat milk, protein powder) - Lunch: Lemon pepper chicken, brown rice, roasted zucchini substitute → roasted broccoli & peppers - Dinner: Teriyaki salmon, sautéed spinach, jasmine rice - Snack: Boiled egg + grapes - Cooler Pop: Strawberry Lemonade Pop - Water Detox: Pineapple + mint water - Exercise: Strength training (arms + core) + steps Thursday, Sept 11 – Balanced - Breakfast: Greek yogurt with honey, cinnamon, and grapes - Lunch: Turkey lettuce wraps with salsa + peppers - Dinner: Baked chicken breast, cabbage, roasted sweet potato - Snack: Cucumber slices with hummus alternative (tahini dip) - Cooler Pop: Orange Peach Pop - Water Detox: Watermelon + mint water - Exercise: 30 min brisk walk + light yoga