Day 9: Sleep is strength | 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

Showing gym version. Switch to home above if needed.

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

Caffeine cutoff: 2 PM

Caffeine has a 6-8 hour half-life. A 3 PM coffee is still active at 9 PM. If sleep quality has been mediocre, cut caffeine at 2 PM for a week and notice the difference. You don't need the second cup as much as you think.

Mindset brief

Your sleep is your 4th workout

Strength gains don't happen in the gym. They happen in deep sleep. If you're sleeping 6 hours a night, you're leaving half your potential results on the table. This week, make sleep as non-negotiable as your workouts. It's that important.

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