Day 2: Movement on a rest day | The HRT Reset 60-Day Challenge

Today's workout

30-40 minute walk at conversational pace. Nasal breathing if possible.

Warm up (5-7 min)

•First 5 minutes walk slowly, let your body warm up

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1. Zone 2 Walk

1 x 30-40 minutes

Rest: - • Equipment: none

Form cues:

→Pace you can hold a conversation at
→Nose breathing is the gold standard
→Outside is better than treadmill when possible

Cool down (5 min)

•Last 5 minutes walk slow, let heart rate drop

Today's nutrition focus

The 30 gram rule

Eat at least 30g of protein at breakfast. For most women, this means 4 eggs plus cottage cheese, a protein shake plus Greek yogurt, or two chicken thighs at breakfast. Your muscles stop responding to smaller doses.

Mindset brief

Walking is training

Zone 2 walking doesn't feel like exercise. That's the point. It trains your mitochondria, lowers cortisol, and improves recovery. In the menopause transition, this is arguably more important than HIIT.

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