Your 28-Day Total Health Plan - Day 16

Day 16: Wake up Happy

Yesterday morning, I work up bright and early, reached work half an hour earlier, feeling really good and refreshed.

Before you roll out of bed today, make a mental list of five things that make you feel grateful. For me, the first thing I feel grateful for is that I have the opportunity to impact people each and every day! Just shifting your attention in that direction can make a big difference in your day.

Before the morning rush, do one delicious thing that feels good - stretch, walk, make some herbal tea, sip and savour it as you enjoy the morning - and let this moment set the tone for your day.

Today's Meal Plan

Getting your fill of antioxidants will help fight off a host of major diseases. In addition to eating a variety of vibrantly colored fruits and veggies, make sure your daily diet includes two cups of dark leafy greens (such as spinach) and one cup of fresh or frozen berries. For me, I make sure I have my glass of PowerCocktail in the morning as that gives me a minimum of five vegetables – spinach, cabbage, broccoli, green pepper, tomato and carrot, with the nutrients, fibre and  enzymes all intact, plus all the essential B vitamins.

Today's Exercise

Try some Lower-Body moves today. Start in squat position and hold for 2 counts. Straighten legs, rising onto balls of feet and reaching for the ceiling. Press shoulders away from ears; squeeze abs and butt, holding body in one long line. Do 20 reps.

Then, walk for three minutes and run for seven minutes. Repeat for a total of two run/walk intervals. 

Sore from yesterday? Take today easy - not off. Staying consistent for four straight weeks will help you form a lasting exercise habit that will stick with you all year.