the plan

week

mobility and light weights monday and thursday. breathwork first, as you do now. mon thu
easy walks, two or three 20–40 minutes, at a pace where you could chat. outdoors, ideally somewhere green. walk 1 walk 2 walk 3, optional
two full rest days a gentle walk is fine. rest day 1 rest day 2
somatic or touch session thursday. bring one question from your plan each time. thu

in the morning, 10–20 minutes of outdoor light, like a short walk or your coffee outside.
5 minutes of humming or slow breathing at a calm time, not only when you’re stressed.
short breaks from work: stand up, look out a window, drop your shoulders.

breakfast café your one small flat white or latte, with light milk a blueberry bran muffin a high-protein yoghurt pot (about 15 g protein), to make up the protein the muffin lacks
snack around midday, grab-and-go, no prep a chilled protein milk (about 25 g protein). skip the coffee-flavoured ones, which add caffeine. an apple a small handful of almonds (about 20 g)
mid-afternoon if hungry a piece of fruit
dinner camy’s, 2–3 hours before bed a quarter chicken, breast side, skin taken off a regular tabouli a small wholemeal pita, or half a lebanese bread 2 tablespoons of hummus
snack evening a slice of wholegrain toast with a tablespoon of peanut butter a glass of light milk (about 250 ml)