Friday

Day 5

Congratulations! 🎉 You’ve completed the first week of the Get Fit Challenge , and that’s something to be proud of. Today, we’re wrapping up the week with a gentle, invigorating yoga session and a nourishing breakfast. After today, it’s time to relax and reward yourself for your efforts. Here’s to an energetic weekend and Week 2!

Your morning routine: Friday

1. Exercise: 10 Minutes of Yoga

Join us today for a gentle yoga session to strengthen and lengthen your body. Discover simple poses that will energize you and improve your flexibility. Yoga helps you connect with your breath and balance your mind. Click below to join us!

2. Breakfast: Raspberry Yogurt with Blueberries

For breakfast we keep it simple and delicious! Take your raspberry yogurt out of the fridge and add:

Bag of Sweet Honey Granola
1 or 2 large handfuls of blueberries .
Optional: a tablespoon of peanut butter for healthy fats and longer satiety.

💡 Tip: Breakfast should keep you full until lunch. Everyone is different, so the portion size of our recipes is average. Do you notice yourself getting hungry again before lunch? Eat larger portions! Avoid snacking in between. Our advice: increase the protein content and/or healthy fats. With this recipe you can add extra tablespoons of Greek Yogurt (or Skyr) and extra nuts (butter).

3. Anti-Stress

Gratitude

Grab your workbook and write down three things you are grateful for today. By focusing on the positive every day, you give yourself a powerful mindset boost.

Affirmations of the day

Pause for a moment, breathe deeply, and say these affirmations out loud:

I am successful in what I do.

Today I will allow myself to grow.

I attract positive people.

💡 By saying these affirmations out loud, you program yourself for a day full of success and growth.

Breathing exercise

Calm your breathing with the familiar technique, we have built up to 4 counts this week:

Breathe in through your nose for 4 counts .
Hold your breath for 4 counts .
Exhale through your mouth for 4 counts .
Repeat this 5 times and feel the peace it brings.

Priorities of the day

In your workbook, write down the 1-3 most important things you want to accomplish today. This will help you end the week productively.

Reflection: How are you feeling today?

In your workbook, record how you feel now that you have completed Week 1. This reflection will help you see how far you have come and what you still want to work on.

Rewarding yourself

You've had an amazing week! 🎉 Take some time this weekend to reward yourself. Think about:

A wonderful massage .
A warm and relaxing bath .
A delicious dessert .

💡 Enjoying yourself is also an important part of self-care. Don't forget to be proud of everything you've accomplished this week.

Week 1 is done! 🎉 You've taken the first step towards a healthier, more energetic version of yourself. Now it's time to enjoy your weekend and prepare for Week 2. See you again on Monday with new challenges and inspiration! PS: don't forget the meal prep on Sunday (see recipe bundle).

Have a nice weekend and see you Monday! 🚀