Day 9

Good morning, perseverer! 🌞

It's Thursday and you're already on day 9 of the 20 Day Challenge. This week is flying by, and that's because you're doing so well.

Your morning routine: Thursday

1. Exercise: 15 Minutes of Pilates

For today's workout you have two options:

1. Repeat yesterday's workout and notice how you have built more strength and stability.
2. Take on a new challenge and choose the Pilates workout with weights. It adds that extra bit of intensity to make your muscles even stronger.

Whatever choice you make, be proud of yourself for investing in your health 💪

Option 1: same workout as yesterday

Option 2: Feeling ready for a slightly more intense workout today? Then choose this one.

Props:

• ankle weights
• hand weights

2. Breakfast: Muesli overnight

Your breakfast is ready thanks to yesterday's meal prep! Today you finish the overnight muesli with:

• Blueberries for extra fiber and antioxidants 🫐
• A big spoonful of Greek yogurt for extra protein 🍶
• Optional: a tablespoon of peanut butter for a full flavor and extra satiety 🥜

Take a moment to enjoy your breakfast and gain the energy you need for the day.

💡 You will find this recipe in the recipe bundle you received.

3. Anti-Stress

Gratitude of the day

Grab your workbook and write down three things you are grateful for today. This is a great way to get your mindset positive and appreciate what you already have.

Affirmations of the day

Boost your confidence and positivity with these affirmations:

• I accept myself as I am.
• I am able to take on any challenge today.
• Today is a new day full of possibilities.

💡 These phrases will help you start your day with confidence and positivity.

Breathing exercise

Take a moment to reset your breathing and clear your mind. Follow this rhythm:

1. Breathe in through your nose during 4 counts .
2. Hold your breath for 3 counts .
3. Exhale through your mouth during 4 counts .
   Repeat this 3 times. You will notice how relaxed you feel.

Priorities of the day

In your workbook, write down 1-3 things you really want to accomplish today. This could be anything from a job at work to making time for yourself.

Reflection: How are you feeling this morning?

Circle in your workbook how you feel today. By consciously dwelling on your emotions, you will gain more insight into what you need to make your day successful. Be sure to write some context so that you can read the evolution afterwards.

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You are doing great, and remember that every step brings you closer to your goals. Keep choosing yourself and your growth, and have a fantastic day!

See you tomorrow!