Day 11: Mid-week reset walk | 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 - • 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

Pre-workout fuel

If you train in the morning, most women do best with a small pre-workout snack: half a banana, 1/2 cup oats, or a protein shake 30 minutes before. Fasted training works for some, but most menopausal women perform and recover better with a little fuel in.

Mindset brief

The middle week is the test

Week 2 is where most programs die. The novelty of Week 1 is gone. The finish line is still far away. This is the grind phase. The women who get through week 2 are the ones who finish. Today's easy walk is your reset. Take it seriously.

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