cermakalex You’re already keeping a gratitude journal, but would you like to increase your happiness by another 10%? It’s easy. If you go back and review your entries each week, you’ll feel even more satisfied as you reflect on all the beautiful and positive things happening in your life.
21-Day Challenge: Gratitude Journal
Every evening before bed, I write down what I’m grateful for that day. Anything kind – even something small – that made me happy. On Sundays, as I prepare for a new week and do my regular weekly reflection, I revisit my gratitude journal. Reminding myself of those sweet moments makes me look forward to the week ahead, knowing more good things are on the way.
30-Day Challenge: 5-Minute Plank
After two weeks, I managed to hold a plank for 1 minute and 30 seconds. But it took a lot of effort – the first day I was supposed to hit that time, I gave up at 1:20. I’m starting to doubt whether this challenge will go well, but I have to keep believing. By Sunday, it didn’t feel quite as hard.
I can really feel the strengthening in my core, which I had been neglecting for a long time. I sit up straighter, and my abs feel firmer. It’s definitely worth it.
Three Main Benefits of Doing the Plank:
1. Core Strength and Stability: Planks engage deep abdominal and back muscles, improving posture and reducing the risk of back pain.
2. Better Physical Fitness: Regular planking increases muscular endurance, strength, and overall physical performance.
3. Improved Flexibility and Metabolism: Planks promote flexibility in the shoulders and hips, and burn more calories by engaging multiple muscle groups.
Spa Survivor
The weeks are starting to feel a bit monotonous. But I was thrilled when my daughter no longer needed my help during her pool therapy session – which means I now get to swim for 20 minutes, three times a week. My body is thankful – it’s been missing swimming. But I’m also exploring other options.
What caught my attention is the 7-minute workout developed by physiologist Chris Jordan. It’s quick, effective, and fun. Experts say it significantly boosts endurance and health, despite being short. As soon as the plank stops being a struggle, I’ll add this to my daily routine.
Habit 1 – More Protein
It’s like they heard me last week – we had eggs twice this week. But it was offset by meals like overcooked tagliatelle with tomatoes and pea granules. Probably full of protein, but nearly inedible. The spa kitchen has a strong reputation, and it’ll likely take a while before anything changes.
Habit 2 – Better Sleep
I’ll have to wait until I get home for better sleep. The young kids of “tolerant parents” need lots of space and are loud – not much chance for a proper sleep routine here 🙂 And now the Ice Hockey World Championship has started, and cheering is a must!
Let’s see what next week brings. Wish me luck!
