Welcome to Day 9 of the 21 Day Rejuvenating Challenge!

Wake up Early

Affirmations

Write with your non dominant hand today's affirmation: I maintain my body at the highest level of health , giving it what it needs at every level

Gratitude

Write another 3 things you are grateful for. Please use a new 3 things to be grateful for .

Meditation

Walking outside

Pilates

For the next 3 days we will repeat this class to build leg strength and core .

Drnk 2/3 lts water and Sole water solution

Drink 1/2 tsp of Celtic salt / Pink Himalayan Salt in a cup of water or put a crystal of Celtic sea salt under the tongue to get your minerals.

Cold Shower

Intermittent Fasting

Another popular method of intermittent fasting is the 5/2 rule, also known as the "Fast Diet." Here's how it typically works:

1. Five Regular Eating Days: During these days, you eat normally, without any specific restrictions on your calorie intake or meal timing.
2. Two Fasting Days: On two non-consecutive days of the week, you restrict your calorie intake significantly. The typical recommendation is to consume around 500-600 calories on these fasting days. These calories are often consumed in one or two small meals.

It's essential to note that on fasting days, the goal is not complete food deprivation but rather significant calorie reduction. Many people find it easier to split their calorie intake into two small meals, while others prefer to consume all calories in one meal. It's also important to stay hydrated and ensure that you're getting proper nutrition on both eating and fasting days.

The 5/2 rule is just one of many intermittent fasting methods, and its effectiveness can vary from person to person. Some find it easier to adhere to compared to other fasting regimens, while others may struggle with the calorie restriction on fasting days. As with any dietary approach

Healthy Eating increasing your protein

Check out Week 2 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 .

See you tomorrow at 5.30am

Lesson Summary

Welcome to Day 9 of the 21 Day Rejuvenating Challenge! Here's a summary of today's activities:

• Wake up Early Affirmations: Write today's affirmation using your non-dominant hand: "I maintain my body at the highest level of health, giving it what it needs at every level."
• Gratitude: Write down 3 new things you are grateful for.
• Activities:
  • Meditation
  • Walking outside
  • Pilates (repeated for the next 3 days to build leg strength and core)
• Hydration:
  • Drink 2/3 liters of water
  • Try the Sole water solution: Mix 1/2 tsp of Celtic salt or Pink Himalayan Salt in a cup of water.
• Cold Shower
• Intermittent Fasting:
  • Using the 5/2 rule (also known as the "Fast Diet") where you have five regular eating days and two fasting days with restricted calorie intake.
• Healthy Eating:
  • Increase your protein intake
  • Refer to the Week 2 meal plan and recipes
  • Remember to eat within an 8-hour window of fasting and keep hydrated.
• Before Bed:
  • Self-reflect on what you did well today and what felt easy.
  • Check for any resistance to the challenge and re-read the benefits for motivation.
• Sleep Well: Aim for at least 8 hours of sleep. See you tomorrow at 5:30 am!