Core & More – One Step at a Time
31 Days to Revitalize Your Core, Recharge Your Body, and Refuel Your Life
Each day in July, you'll receive three simple tasks:
Walk for Wellness: A set time to get moving and clear your mind
Core & More Action: A targeted core or mindset practice to awaken inner strength
Nutrition Fact & Goal: A daily tip and challenge to help nurture your body from within
Week 2 (Days 8–14): Building Strength & Stability
Day 8 July 8th
Walk Goal 18 minutes
Core & More Action Deep Core Activation: Engage your abs with a gentle contraction throughout your walk.
Core Values Exercise Baby Oblique
Nutrition Fact & Daily Goal Omega Boost: Add a source of omega-3 (like walnuts or chia seeds) to a meal.
Core & More – One Step at a Time
31 Days to Revitalize Your Core, Recharge Your Body, and Refuel Your Life
Each day in July, you'll receive three simple tasks:
Walk for Wellness: A set time to get moving and clear your mind
Core & More Action: A targeted core or mindset practice to awaken inner strength
Nutrition Fact & Goal: A daily tip and challenge to help nurture your body from within
Week 1 (Days 1–7): Laying the Foundation
Day 7 July 7th
Walk Goal 16 minutes
Core & More Action Reflection Moment: Take a pause mid-walk to reflect on your progress.
Core Values Exercise Baby Oblique
Nutrition Fact & Daily Goal Mindful Chewing: Slow down and savor each bite at one meal.
Core & More – One Step at a Time
31 Days to Revitalize Your Core, Recharge Your Body, and Refuel Your Life
Each day in July, you'll receive three simple tasks:
Walk for Wellness: A set time to get moving and clear your mind
Core & More Action: A targeted core or mindset practice to awaken inner strength
Nutrition Fact & Goal: A daily tip and challenge to help nurture your body from within
Week 1 (Days 1–7): Laying the Foundation
Day 6 July 6th
Walk Goal 16 minutes
Core & More Action Mindful Walk: Combine deep breathing with slow, purposeful steps.
Core Values Exercise Baby Bridge
Nutrition Fact & Daily Goal Color Your Plate: Add one colorful vegetable to dinner.
Core & More – One Step at a Time
31 Days to Revitalize Your Core, Recharge Your Body, and Refuel Your Life
Each day in July, you'll receive three simple tasks:
Walk for Wellness: A set time to get moving and clear your mind
Core & More Action: A targeted core or mindset practice to awaken inner strength
Nutrition Fact & Goal: A daily tip and challenge to help nurture your body from within
Week 1 (Days 1–7): Laying the Foundation
Day 5 July 5th
Walk Goal 14 minutes
Core & More Action Stability Drill: Hold a standing balance pose near a wall for support.
Core Values Exercise Pelvic Rolls
Nutrition Fact & Daily Goal Fiber Up: Add a piece of fruit or a whole grain to one meal.
Core & More – One Step at a Time
31 Days to Revitalize Your Core, Recharge Your Body, and Refuel Your Life
Each day in July, you'll receive three simple tasks:
Walk for Wellness: A set time to get moving and clear your mind
Core & More Action: A targeted core or mindset practice to awaken inner strength
Nutrition Fact & Goal: A daily tip and challenge to help nurture your body from within
Week 1 (Days 1–7): Laying the Foundation
Day 4 July 4th
Walk Goal 14 minutes
Core & More Action Core Balance: Try a simple seated twist or gentle pelvic tilt while standing.
Core Values Exercise Bird Dog
Nutrition Fact & Daily Goal Cut the Sugar: Be mindful of hidden sugars in snacks today.
Core & More – One Step at a Time
31 Days to Revitalize Your Core, Recharge Your Body, and Refuel Your Life
Each day in July, you'll receive three simple tasks:
Walk for Wellness: A set time to get moving and clear your mind
Core & More Action: A targeted core or mindset practice to awaken inner strength
Nutrition Fact & Goal: A daily tip and challenge to help nurture your body from within
Week 1 (Days 1–7): Laying the Foundation
July 3rd Day 3
Walk Goal 12 minutes
Core Values Exercise TVA Taps
Core & More Action Core Awareness: Practice a mindful check-in—feel your abs and back aligned.
Nutrition Fact & Daily Goal Greens On: Include a serving of leafy greens in lunch.
Core & More – One Step at a Time
31 Days to Revitalize Your Core, Recharge Your Body, and Refuel Your Life
Each day in July, you'll receive three simple tasks:
Walk for Wellness: A set time to get moving and clear your mind
Core & More Action: A targeted core or mindset practice to awaken inner strength
Nutrition Fact & Goal: A daily tip and challenge to help nurture your body from within
Week 1 (Days 1–7): Laying the Foundation
Day 2 July 2nd
Walk Goal 12 minutes
Core & More Action Pelvic Floor Activation: Gently engage your pelvic floor muscles as you walk.
Core Values Exercise Cat/Cow
Nutrition Fact & Daily Goal Breakfast Power: Start your day with a protein-rich breakfast.
Core & More - One Step at a Time
31 Days to Revitalize Your Core, Recharge Your Body, and Refuel Your Life
Each day in July, you'll receive three simple tasks:
Walk for Wellness: A set time to get moving and clear your mind
Core & More Action: A targeted core or mindset practice to awaken inner strength
Nutrition Fact & Goal: A daily tip and challenge to help nurture your body from within
Your Invitation to Transformation
Embark on this 31-day journey and savor the process of healing step by step. With Core & More – One Step at a Time, you’re not just building a stronger core—you’re fostering a lifestyle of intentional movement, mindful eating, and holistic wellness.
Let’s walk the path to vibrant health together this July!
Week 1 (Days 1–7): Laying the Foundation
Day 1 July 1st
Walk Goal 10 minutes
Core & More Action Posture and Breath: Focus on keeping your shoulders relaxed and your core engaged.
Core Values Exercise Pelvic Tilt/Tuck
Nutrition Fact & Daily Goal Hydration Boost: Drink a glass of water upon waking.