Tueday
August 25
Day 2 of 60
Upper Body + Cardio
Upper body + cardio
35 min · neck, shoulder, arms, core — legs rest today
“Stop deciding. Start moving.”
-
Chin tucks
2×15
-
Wall slides
2×12
-
Incline walk or bike (cardio)
15–20 min
-
Seated dumbbell shoulder press
3×10
-
Bent-over row
3×10
-
Lateral raise
2×12
-
Bicep curl
2×12
-
Dead bug
2×10/side
-
Side plank, knee down
2×20s/side
- Daily foundation · pelvic floor, psoas, glutes
-
90/90 breathing + pelvic floor engage
2×5 breaths
-
Pelvic floor pulses (gentle)
2×10
No crunches — diastasis check firstLegs and glutes rest today
Today's meals
MEAL 1 · by 10am
Eggs + fish or chicken + greens. Protein-forward, sets your blood sugar for the day.
MEAL 2 · 6–7pm
Lamb, chicken, or fish + veg + fat.
Supplements today
MORNING · with Meal 1
Women's 40+ multivitamin, Omega-3, D3/K2
MIDDAY · away from tea
Iron 65mg — keep it 1hr+ from chai, tannins block absorption
EVENING · with Meal 2 or before bed
Magnesium glycinate, Ashwagandha
2 squares 85% dark chocolate, or 10 macadamias. Eat it. Stop deciding. Back to your day.
Chai ×2 today: unsweetened almond or coconut milk, skip the sugar. Afternoon cup doubles as your 3pm craving intercept.
Weight log
Notes for next adjustment