Healthy Living | Day 4 of the 7 Day Keto Challenge
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Day 4 of the 7 Day Keto Challenge

08 Oct Day 4 of the 7 Day Keto Challenge

We are halfway through the week! I have been enjoying this menu so far, how about you?

Breakfast
Chocolate Chips Muffins
Egg Cups
Lunch
Keto Lunch Kit
Dinner
Easy Chicken Stir Fry
Side Salad
Snack
Chocolate Fat Bombs

Exercise Tip of the Day:

Get the Most out of Your Workouts

When you’re short on time, and yet want to see fast results, limit your workout routines to 20 – 30 minutes. This is a great way to increase your metabolic burn since you’re intensifying your workout in a shorter period of time.
In addition, in order to keep your recovery time active and keep your body on its toes, try doing blasts of high intensity timed intervals, which can go from 35 seconds to two consecutive minutes with a 30 second rest period in between. The less the time you spend resting between sets though, the more calories you burn, and the more your muscles are engaged more comprehensively.
These high-intensity interval training (HIIT), like Tabata for instance, are great at keeping your calorie burn at its highest even after you finish your exercise routine, by almost 24 hours.
Just as the workout itself is important, the time you put in for your body to recover from that workout is equally important. The reason for this is that exercising wears out your muscles. The only way they can repair that damage is by resting.
You can refrain from working out the next day, or maybe do yoga, which allows you to be somewhat active resting your muscles.
Of course, sleep is essential because it’s when your body is optimized to start its recovery process. Giving your body the time it needs to recover means, you come back the next workout stronger and fitter.

Daily Health Tip:

Self Care Rituals To Adopt

Quite frequently in life we are told to put others first, and as a consequence we sometimes fail to look after ourselves. When you begin adopting daily habits of caring for your whole self, you will see a boost in your emotions and mental well being. Take the time to ensure you are at your best healthy, happy, and productive self!

Alone Time
It can be difficult to find even a second to yourself, but it is necessary to your mental health. Psychology Today offers 6 reasons why alone time is healthy. Perhaps the most telling one is that by spending time alone, you can enhance your relationships with others. How can you know yourself, your thoughts, and your feelings if you don’t take time out to think?If you are finding it impossible to find alone time, think outside the box. Is there any way you can get up a bit earlier to steal a few moments for yourself? If it means scheduling alone time into your day, do it- whatever it takes.

Journaling
Not only is this an effective way to spend some time on your own, but it’s also an excellent method of stress relief. It is an effective method of ridding yourself of negative emotions and feelings of anxiety. as well as keeping track of things that happen in your day, goals and ideas. When you start writing everything tends to come flooding out which could also lead you to a deeper understanding of yourself through a thorough examination of your emotions.

Hobbies
The Journal of the Royal Society of Medicine examines how effective art can be as a form of therapy. The same thought process can be applied to any hobby, or activity, that brings you enjoyment. It may be knitting, crafting, sculpting, or even cooking. All of these hobbies can be methods of expressing yourself, as well as offering stress relief. If you aren’t the “artsy” type try hiking, water sports etc. – whatever activity offers value to you is a great activity to indulge yourself in.

Dry Brushing
This Ayurvedic treatment has been used for thousands of years in India. Dry brushing has a number of benefits, as discussed by Ayurvedic specialist Tevis Brower for WebMD. Not only is it an effective way to remove dead skin cells, but it stimulates your lymphatic and immune systems. It’s incredibly simple to do, too. All you need a soft bristled dry brush; you should begin with your extremities and work towards your heart. In addition to the health benefits, it serves as a form of meditation as the brusher becomes focused solely on the movements of the brush, thus shutting out the rest of their surrounding environment.

I hope you’r enjoying the workout tips and health articles! If there is something you want to learn more about just let me know!
To Your Success,
Coach Cheryl

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