Welcome to Day 4 of the 21 Day Rejuvenating Challenge!

Wake up Early

The benefits of waking up early are numerous and can have a profound impact on your physical and mental well-being. One of the key advantages of rising early is the extra time it gives you to start your day on a positive note. When you wake up early, you have the opportunity to establish a morning routine that sets the tone for the rest of your day. This dedicated time for self-care can help you feel more centred and focused as you tackle your daily tasks.Have I convinced you yet ?????

Affirmations

Write with your non-dominant hand today's affirmation: Today I do a mental house cleaning, making room for new positive thoughts.

Journelling

Write another 3 things you are grateful for .

However, it's important to note that we cannot use previously used gratitudes. This means that each day, we need to find something new to be grateful for. This may seem challenging at first, but it's an opportunity to explore different aspects of our lives and discover gratitude in unexpected places.

Meditation

Pilates

In today's Pilates class, the focus is on fostering a deeper connection with the body through the visualization and understanding of the diaphragm and its anatomical role. Through visualizing the diaphram's movements, emphasizing it's pivotal role in breathing and over all body mechanics we get to have a better movement experience . By incorporating breath awareness and diaphragmatic breathing techniques, participants learned to use the diaphragm as a connection point to movement. The integration of understanding and visualising the diaphragm not only enhanced the efficiency of Pilates exercises but also provided a holistic experience, allowing individuals to engage with their anatomy on a profound level.

In addition to improving your mind-body connection, guided visualization can also help you improve your concentration during Pilates exercises. As you visualize each movement, you naturally become more focused on the task at hand, blocking out distractions and enhancing your concentration. This increased focus can improve your overall performance and make your workouts more effective. By training your mind to stay present and focused, you can fully engage in each exercise and get the most out of your Pilates practice.

Drink 2/3 lts water & Sole Water Solution

Drink 1/2 tsp of Celtic salt / Pink Himalayan Salt in a cup of water. The Rest of the day drink 7 cups of water throughout the day.

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 A good night's sleep enhances cognitive functions, including attention, concentration, and problem-solving. This, in turn, improves productivity and performance in daily tasks, whether at work, school, or other activities.

See you tomorrow at 5.30am