1. Core Goals Support physical performance and recovery Maintain steady energy levels Promote mental focus and emotional balance Build long-term healthy habits 2. Daily Nutrition Framework Morning Goal: Hydrate + fuel your metabolism early Upon waking: 16–20 oz water (add lemon or electrolytes if desired) Breakfast: Protein (eggs, Greek yogurt, or protein smoothie) Complex carbs (oats, whole grain toast, fruit) Healthy fats (avocado, nuts, chia seeds) Example: Scrambled eggs,

1. Monday – Upper Body Focus Neck Stretch: Gently tilt your head to each side, hold for 20 seconds. Shoulder Stretch: Bring one arm across your chest, hold with the other arm for 20-30 seconds. Triceps Stretch: Raise one arm overhead, bend the elbow, and gently pull with the other hand for 20 seconds. 2. Tuesday – Lower Body Focus Hamstring Stretch: Sit on the floor with one leg extended, reach toward your toes for 20-30 seconds. Quadriceps Stretch: Stand and pull one foot to

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