Welcome to Day 3 of our 21 day rejuvenating challenge.

Wake up Early

Waking up early can improve your overall sleep quality. Your body follows a natural sleep-wake cycle known as the circadian rhythm. When you consistently wake up early, you align your sleep pattern with this natural cycle, allowing for a more restful and rejuvenating sleep. A regular sleep schedule can also enhance your mood, increase your energy levels throughout the day, and reduce the risk of developing sleep disorders. By prioritising your sleep and waking up early, you can optimise your physical and mental health.

Gratitude

Write another 3 things you are grateful for .You cannot write the same things you were grateful for previously.

Affirmations

Write with your non-dominant hand today's affirmation: Throughout the day, I check in on my Body's tension Level. I sit quietly, Breathe deeply and let the tension go.

Meditation

Body Scan: Slowly move your attention through different parts of your body, noticing any sensations or tension.

Pilates

In today's lesson, we will continue our journey of body awareness and focus on our Pilates exercises. Our main objective is to pay closer attention to different parts of our body and notice how it communicates with us during each exercise. This heightened awareness will not only improve our Pilates practice but also help us understand our body better.

As we continue with our body awareness in Pilates, it is crucial to listen to our bodies and understand the messages it is sending us. By paying attention and noticing how our body feels during each exercise, we can modify or adjust accordingly. For instance, if we feel any discomfort or pain in a particular area, we can make modifications to alleviate strain and protect ourselves from injury. This mind-body connection is essential in Pilates, as it allows us to work in a way that is safe and effective for our unique bodies.

Drink 2/3 lts water & Sole Water

Remember you can also put some Celtic Sea Salt on your tongue. Celtic Sea Salt has lots of minerals.

Cold Shower

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

Intermittent Fasting

Intermittent fasting : 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 because Sleep is also important for :

• Memory Consolidation: During sleep, especially during the rapid eye movement (REM) stage, the brain processes and consolidates memories from the day. This helps in organizing information and making it easier to retrieve later.

See you tomorrow at 5.30am