cermakalex This week, some children had a day off on Friday due to the school director’s decision, so we had another extended four-day weekend. If we weren’t at the spa, we’d probably be traveling around Europe. As it was, my daughter and I were able to just slow down and peacefully celebrate the spring holidays – and that was lovely too.
There was a two-hour kids’ program at the spa colonnade, complete with roasting sausages over a fire. It was magical; my daughter truly enjoyed it, even though she couldn’t race or dance. The sausage was tasty, but once I logged it into my calorie tracker alongside the rest of the day’s spa meals, my eyes nearly popped out. Protein and fiber barely hit 60%, but fat was at 289%! This fat-loaded therapy will be a challenge. 🙂
21-Day Challenge: Gratitude Journal
I’ve gotten into the habit of writing in my Gratitude Journal at night before bed – it has so many benefits. Memories from the day are still fresh, and it’s easier to recall all the little joys. In the morning, it’s more difficult – maybe because of age! 😊
According to research, evening is the ideal time. Writing in a gratitude journal before bed can improve sleep quality by up to 20% – and that’s worth it, isn’t it?
Let’s remind ourselves what scientific studies say about regularly keeping a gratitude journal:
- can reduce the stress hormone cortisol by up to 23%
- can lower stress levels by 28% and increase happiness by 25%
- can reduce symptoms of depression by 20%
So get started tonight!
30-Day Challenge: 5-Minute Plank
I’ve started! Of course, on a Monday – which, according to surveys, is the most common day to start something new. Up to 45% of people choose Monday as their ideal beginning, compared to just 15% on Tuesday or Wednesday. On weekends, motivation drops to only 5%. The post-Sunday motivation is unreal, right? 🙂
I’ve tried planking a few times before – once even with Jillian Michaels – and I got up to 2.5 minutes. But that was years ago. Now, after reaching 45 seconds, it feels like that never even happened. My body shakes like a leaf, and I’m curious to see whether I can manage this slow progression. I have to believe – and keep going!
Three Main Benefits of Doing Planks:
1. Core Strength and Stability
Planks strengthen deep abdominal and back muscles, improving posture and reducing the risk of back pain.
2. Increased Physical Fitness
Planking regularly builds muscular endurance, strength, and overall physical performance.
3. Better Flexibility and Metabolism
Planks improve shoulder and hip flexibility and boost calorie burning by activating multiple muscle groups.
Spa Survivor
The morning walk has become a lovely ritual. Birds are singing beautifully, and I sometimes see deer or rabbits – those are the days that feel extra special. This week, my routine got interrupted twice by rain. Yes, I’m still a delicate flower who won’t go out in the rain – but I’ll have to push through. Without that morning stretch, the day just feels “meh,” and I’m more prone to a bad mood. And oh yes – it came, in full force.
So I’m looking for other ways to stay active. The plank challenge is great – after just one week I already feel a difference in my abs and back, more toned. It even makes me sit up straighter. And that’s saying something – I tend to slouch a lot here. Waiting for treatments means sitting with eyes in an e-reader, waiting for my daughter to finish her therapy means sitting with eyes glued to my phone or Kindle. No wonder all that neck bending and shoulder hunching affects my cervical spine.
A new study found that sitting more than six hours a day increases the risk of neck pain by up to 82%. The riskiest screen-related activity? Phone use. Watching TV didn’t increase the risk – unless you’re watching it on your phone, of course. 🙂 (Washington Post)
So – less slouching, more moving!
Habit 1 – More Protein
This week’s meals were truly poor. If the first two weeks were at least acceptable (though nutritionally lacking), this week’s menu had some real surprises – and some dishes were outright inedible. Luckily, we’re not starving – even skipping one meal, snacks and second dinners help us get by.
What do I miss the most here? Eggs. Such a simple food, with so many benefits. In the entire three weeks, we’ve had two whole eggs – and that was for Easter. Then one meal had two halves, and another had two quarters. For someone who used to have three eggs for breakfast daily, that’s a major nutritional drop – and I’m starting to feel it. I really crave eggs; the body clearly knows what it needs. I’m curious to see how this will evolve in the weeks we still have left here.
Habit 2 – Better Sleep
A lot has changed here in the past week. A third of the children were replaced, and new parents arrived, so it’s suddenly much livelier – even during lunchtime and nighttime quiet hours. Getting quality sleep is becoming a luxury.
Let’s see what the next week brings. Fingers crossed!
