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Premise: Move the body, calm the mind, fuel both.
Mental
• 3 minutes: gratitude + values review
• 2 minutes: slow breathing
• Use emotion on purpose (smile, “atta boy/girl,” fist pump)
Physical
• 15–20 minutes daily: light cardio + resistance. Consistency > intensity.
Nutrition
• Favor whole foods; plan meals; park temptations out of sight.
Rate (1–10): Mental ____ Physical ____ Nutrition ____
Notes: _________________________________________________
Takeaway: ______________________________________________
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