Welcome to day 1 of our 21-day Rejuvenating Challenge! Over the next three weeks, we will embark on a journey together to revitalise our bodies, minds, and spirits. This challenge is designed to help you make positive changes in your life.

Throughout this challenge, we will explore various self-care practices and learn how they can positively impact our lives. Each day, you will receive a new lesson that will guide you in incorporating these practices into your routine. By the end of the 21 days, you will have a toolbox of self-care strategies that you can continue to use long after the challenge is over.

Wake up Early

Check out the previous lesson -"The Early Bird Catches the Worm "to understand Why waking up early is beneficial to your health.

Gratitude:Write 3 things you are grateful for.

Affirmation

Write with your non-dominant hand today's affirmation: I love myself enough to take excellent care of my body, mind and soul and it responds by giving me vibrant good health

Meditation

Mindful Breathing: Focus your attention on your breath, observing its natural rhythm and flow.Mindful breathing is a powerful practice that can help us find calm and focus in our busy lives. By bringing our attention to the breath and observing its natural rhythm and flow, we can cultivate a sense of inner peace and presence. When we are fully present in the moment, we can let go of worries about the past or future, and instead, embrace the here and now. It's like pressing a pause button on our thoughts and allowing ourselves to simply be.

Go for a walk outside and get some sunshine.Re-energise the body and mind.

Walking outside

Remember walking outside has amazing benefits here are just a few.

1. Physical Fitness: Walking is a low-impact exercise that can improve cardiovascular health, strengthen muscles, and increase overall fitness levels.
2. Weight Management: Regular walking can aid in weight loss or weight maintenance by burning calories and boosting metabolism.
3. Vitamin D: Exposure to sunlight during outdoor walks helps the body produce vitamin D, which is essential for bone health and immune function.
4. Mental Health: Being outdoors in nature has been shown to reduce stress, anxiety, and depression. The combination of physical activity and exposure to natural environments can improve mood and mental well-being.
5. Improved Sleep: Regular exercise, including walking, can help regulate sleep patterns and improve the quality of sleep.

Pilates

Todays class is focused on using the lungs as stabilisers and feeling where you can breath into the body and where you can't . Adding Start stretches and breath together is a nice way to build mind-body connection.

Drink 2/3 lts water

Make up this Celtic Salt sole water solution to add to your drinking water . Alternately you can put some celtic salt crystals on your tongue.

Cold Shower

Can be anytime of the day. Dive in the ocean and immerse yourself in the cool refreshing waves?

Intermittent Fasting

Intermittent fasting using the 16/8 method involves cycling between a 16-hour fasting window and an 8-hour eating window. To start, choose a convenient time frame for your eating window, such as noon to 8 pm. During the 16-hour fasting period, consume only non-caloric beverages like water, tea, or black coffee to support hydration and reduce hunger. Break your fast with a balanced meal that includes protein, healthy fats, and carbohydrates to provide sustained energy. Throughout the 8-hour eating window, focus on nutrient-dense foods and avoid excessive processed sugars and refined carbs. Stay consistent with the timing, and over time, your body may adapt to this pattern, promoting better metabolism and potential health benefits. It's essential to listen to your body..

Healthy Eating increasing your protein

Check out Week 1 meal plan and recipes but remember to eat in the 8 hour window of fasting and keep drinking your water.

Before Bed: Self reflect What did you do Good today ?What felt easy? Do you have any resistance to the challange if so What?(re-read the benefits and you may feel differently ?

Sleep Well

Get at least 8 hours & Stick to a Schedule:

• • Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

See you tomorrow at 5.30am