Just finished training!!
Make no excuse!
Time to go back & film Day 8 video for you guys 🔥

Day 8: Drink 3.5 Litre of Water today!

Challenge:
1. Start your day with a glass of water. Aim to drink at least 250-500 ML (8-16ounces) of water upon waking up

2. Keep a water bottle with you throughout the day as a reminder to stay hydrated

Fill it up with 3 litres of water in the morning.

3. Make the effort to sip water regularly, aim to finish the entire water bottle by the end of the day

Let’s do this!!

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!