Welcome to Day 18 of the 21 Day Rejuvenating Challenge!

Wake up Early

Affirmation

Write with your non-dominant hand today's affirmation:I want love and acceptance from my family, so I start the ball rolling by loving and accepting them exactly how they are now .

Gratitude

With your non-dominant hand write 3 things you are grateful for -remember it can't be anything you have already written previously.

Meditation

The Wim Hoff method involves a series of deep breaths followed by breath retention. Practitioners typically perform multiple rounds of deep breathing, inhaling deeply and exhaling fully, followed by a period of breath retention. This method is believed to increase oxygen levels in the body, improve circulation, and enhance mental clarity and focus. Many people find it meditative due to its ability to induce a state of relaxation, heightened awareness, and sometimes even euphoria. Incorporating Wim Hof's breathing routine into a meditation practice can offer benefits for both physical and mental well-being, promoting a sense of calmness, resilience, and inner balance.

Pilates

Drink 2/3 lts water add 2T Sole/ Celtic Salt Solution to your 3 lts water

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

Healthy Eating increasing your protein

Check out Week 3 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

1. increased Energy Levels: Quality sleep provides the body with the rest it needs to recharge and replenish energy levels. Waking up refreshed after a good night's sleep contributes to increased vitality and productivity throughout the day.
2. Optimal Weight Management: Sleep plays a role in regulating appetite and metabolism. Lack of sleep can disrupt hormone levels that control hunger and satiety, potentially leading to weight gain and obesity. Conversely, getting enough sleep supports healthy weight management.
3. Improved Physical Performance: Adequate sleep is essential for athletes and individuals engaging in physical activities. It enhances coordination, reaction time, and athletic performance, contributing to better overall physical performance.
4. Enhanced Immune Function: Quality sleep strengthens the immune system, making the body more resilient to infections and illnesses. It helps the body produce cytokines, proteins crucial for fighting off infections and inflammation.
5. Supports Heart Health: Adequate sleep is associated with a lower risk of cardiovascular diseases, including heart attacks and strokes. It helps regulate blood pressure and reduces stress on the heart and blood vessels.
6. Better Emotional Regulation: Proper sleep fosters emotional resilience and stability. It enables individuals to manage stress more effectively and enhances coping mechanisms, leading to improved emotional well-being.
7. Promotes Longevity: Studies have shown that individuals who consistently get sufficient sleep tend to live longer and enjoy a higher quality of life. Quality sleep is a cornerstone of overall health and longevity.

See you tomorrow at 5.30am