Friday

Day 10

Good morning, champ! 🌟

We have reached day 10 of the 20 Day Challenge. That means that you are not only starting a new day, but also reaching a milestone: you are HALFWAY! A great achievement that you can be proud of. Today we close the second week with energy and positivity, ready to welcome the weekend.

Your morning routine: Friday

1. Exercise: 12 Minutes of Cardio

Today we’re going to get your heart rate up a bit with a 12-minute Pilates cardio workout. This session combines strengthening your muscles with dynamic movements to stimulate your blood circulation. It’s the perfect way to end the week full of energy.

2. Breakfast: Muesli overnight

Your breakfast is once again the delicious overnight muesli, full of taste and health benefits. Finish it off with:

Blueberries or your favorite fruit for extra fiber 🫐
A big spoonful of Greek yogurt for extra protein and creaminess 🍶
Optional: a tablespoon of peanut butter for extra satiety 🥜

Start your day with this nutritious meal and feel how it gives you energy to make it a fantastic Friday.

💡 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 am successful in what I do.
Today I will allow myself to grow.
I attract positive people.

💡 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:

Breathe in through your nose during 4 counts .
Hold your breath for 3 counts .
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.

Tip of the day: Celebrate your success!

You've completed two weeks of the 20 Day Challenge, and that's a fantastic achievement. Use this weekend to treat yourself:

Take a long, relaxing bath 🛁
Schedule a massage or a relaxing activity 💆‍♀️
Treat yourself to a delicious treat 🍫
Read that book you've been looking forward to for weeks 📚

This weekend is your time to relax, recharge and be proud of what you have already achieved.

A look ahead to week 3

Monday starts the third week of the challenge, and we will continue to build on your routines. Stay consistent, stay positive, and know that you have already accomplished so much.

You are doing great – enjoy the weekend and give yourself a well deserved pat on the back. We will see you on Monday for the next steps on this beautiful journey.

See you next week!