Welcome to Day 2

Wake up Early

Another benefit of waking up early is increased productivity. By starting your day ahead of everyone else, you have a head start on completing your tasks. This can lead to a greater sense of accomplishment and reduce stress levels as you feel more in control of your workload. Additionally, research has shown that our brains are most alert and focused in the morning, making it an ideal time to tackle complex tasks or engage in creative pursuits. By utilising this time effectively, you can make significant progress towards your goals.

Gratitude
Write another 3 things you are grateful for . However, it's important to note that we cannot use previously used gratitudes.

Affirmation

Write with your non-dominant hand today's affirmation:With every breath I take , I am getting Healthier and Healthier

Meditation

Today we focus on Box Breathing and this can help you with.....Health Benefits of Box Breathing:

Box breathing, also known as square breathing or four-square breathing, is a simple yet effective relaxation technique that involves a specific pattern of breath control. The technique typically consists of four equal parts: inhaling, holding the breath, exhaling, and holding the breath again. Here are some potential health benefits associated with box breathing:

• Stress reduction: Box breathing is often used as a mindfulness and stress reduction technique.
• Anxiety management: The structure of box breathing can be helpful for managing anxiety. It encourages a sense of control over the breath, helping individuals ground themselves in the present moment and alleviate anxious feelings.
• Improved focus and concentration: Box breathing involves deliberate and controlled breathing, which can enhance concentration and mental

walking outside

Here are a few more reasons why walking outside is great for you .

1. Social Interaction: Walking outdoors provides opportunities for social interaction and connection with others, whether it's walking with friends, family, or joining walking groups.
2. Enhanced Creativity: Spending time outdoors can stimulate creativity and problem-solving abilities, as well as improve concentration and focus.
3. Connection with Nature: Walking in natural settings allows individuals to connect with the environment, appreciate natural beauty, and experience a sense of awe and wonder.
4. Reduced Risk of Chronic Diseases: Regular physical activity, such as walking, can lower the risk of developing chronic conditions such as heart disease, diabetes, and certain cancers.

Pilates

Continuing with focusing on our breath in todays Pilates session helps to enhance your body awareness. Each inhale and exhale provides a rhythm and tempo to your movements, allowing you to flow seamlessly from one exercise to another. By coordinating your breath with your movements, you become more attuned to your body's position and alignment. This increased awareness can help you to maintain proper form, avoid compensations, and prevent injuries. So, the next time you practice Pilates, remember to tune in to your breath and use it as a tool to enhance your body awareness and control.

Drink 2/3 lts water Add the Sole water solution you made yesterday

https://youtube.com/shorts/pCXZQK9b8VQ?si=o7IKYhqFTEJkBLRC

Cold Shower

Some studies suggest that exposure to cold water might stimulate the production of certain immune cells and enhance the activity of the immune system, potentially improving resistance to illness.

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 -8 hours

During deep sleep stages, the body releases growth hormone, which is essential for tissue repair, muscle growth, and overall physical development. This is particularly important for repairing cells and tissues that may have been damaged during daily activities.

See you tomorrow at 5.30am