Day 9: Stretch your Body - NOW!
It only takes 3 minutes

No talking today - just a simple Action

Stretching

Why?
It can:
-Improve flexibility
-Increase blood flow
-Enhance muscle performance
-Relief stress off the Body
-Improve posture

So for today’s challenge, follow the exact stretch that I am doing in the video - Now

Let’s go 👊

Day 10: 3 Minute Meditation

If you find yourself stressed out, or losing control, then you must try this 3 minute meditation

Step 1
Breath in 3 seconds
Hold for 4 seconds
Exhale for 3 seconds

This is counted as 1 repetition

Step 2
Do it for 10 to 15 times
You MIGHT fall asleep, so try to be awake on this

Step 3
Once you become relaxed
Command powerful affirmations, you can choose to say anything that you like but I’d suggest to use empowering words like
“ I WILL CONQUER XXX”
“ I MUST WIN XXX”
“ I CAN DO IT”

These are strong reminder to your core spirit, and will sharpen you up

Give it a try 🔥

Let’s go 👊

Day 11: Start Moving - aim for 5000 steps Minimum

5000 steps requires about 20-30 min depending on you

Tons of benefit from just walking:
Helps burn calories
Improve blood flow in body
Enhance energy level

The challenge today to improve your mind is by commanding your body to move, so find a time today and achieve those steps!

Tip:
1. Walk with a friend or family member to make it more enjoyable and have meaningful conversations while you’re at it!
Or

2. Listen to a podcast while walking, helps kill the time

Let’s do this! 🔥

Day 12: Do a Cold Shower! 🥶

Personally I am not a fan of cold shower, but this is a self improvement CHALLENGE

Which means, we do what is Hard, regardless of how we feel

Cold shower benefits:

- Boost circulation
- Aid muscle recovery
- Increase Mental alertness

Get through the first 1 minute and enjoy the cold feeling after 🥶

Have a good Day 12!

LFG!

Day 13: Eat 2 High Protein Meals - Today 🍖🥩 🥚

Today’s challenge is simple, picking better quality choice of food to eat

Specifically PROTEIN

Eat more Meat, Eggs, Fish

Avoid any fatty parts & go for more lean meat (unless it’s fish)

No FRIED FOOD ❌

I want you to double your portion, because protein is good for you

The benefits?
Build muscle, recovery, enhance energy and of course, increase metabolism.

Shouldn’t be a problem for most of you!

Have a delicious Day 13!

LFG!

Day 14: Fix your Posture with this stretch Challenge!

Today’s challenge is for people struggling with poor posture. Having your slouch forward too long can result in negative health declines

So the goal today is simple:

Spend 3 mins doing this stretch
Open up your whole upper body and feel great!

Remember, it’s all about taking ACTION!

DAY 14 LFG!

Day 15

Well done on getting this far!
The First Week is to first establish the Mindset

The Second Week is to take SIMPLE practical Actions

The Third Week is to do 4 of the challenges to build up a positive habit for your life

Day 15 to Day 21 Mission is:

Complete the 4 Core Challenge DAILY
1. Drink 3.5 Litres of Water
2. Do a Cold Shower every morning
3. Stretch your Body for 5 min
4. Develop an Empowering Self Talk (practice commanding yourself to take action)

I believe most people might benefit massively simply by following this 4

You will feel:
⁃ More Positive
⁃ More Clear
⁃ More flexible
⁃ More mentally sharp

Do this - not for anyone but for YOU

I’ll also be opening the discussion chat so you can connect better with me

Note:
Whoever is the MOST active in and constantly share positive encourage to each other, I’ll be doing a Giveaway at the end of Day 21 😉

So guys, let the next Transformation Week begin!

Day 16

Challenges are always going to be there in our life, it’s never gonna be easy - in fact nothing in life is easy, it’s either you are dealing with the same shit daily, or you get stronger & better - and overcome it once & forall

Pick a side, I’ve chosen mine

The Challenge:
Day 15 to Day 21

Mission to complete:
1. Drink 3.5 L water
2. Cold Shower in the morning (3 min)
3. Stretching - upper or Lower (5 min)
4. Set an Empower Self Talk

Day 15 - ✅
Day 16 -

LFG 🔥🔥🔥

Raw & real talk today 👆
Be sure to listen