Day 16
It’s incredible that you’ve made it this far. Don’t get stuck into the trap of looking on enviously (usually on social media) at others who seem to be quickly and effortlessly losing weight. Mind your own business and focus on yourself.
“It does not matter how slowly you go, as long as you don’t stop”
Know that even if you feel like your weight loss is slow going, it’s more than you were doing, and that is something to be celebrated.
Diet – Go Local
Strive to obtain half or more of your calories from local sources today. Hopefully you can take advantage of a farmer’s market to enjoy some great produce and animal products over the next few days.
Exercise – Moderate Duration Aerobic Workout
Exercise for 20-60 minutes at your aerobic heart rate training zone (180 – age). Note that the previous 16 days have involved a pretty ambitious exercise regimen. If you have been significantly exceeding your normal level of exercise, take the rest you need to produce a strong finish over the final five days. If this means skipping today’s workout and hitting the minimum recommended range for future aerobic workouts, that’s fine.
Lifestyle – Calm, Relaxing Evening #2
Up the ante from your Day 2 challenge by making an even more dramatic effort to have a mellow evening. Completely refrain from screen time this evening in favour of a family board game or reading. Linger at the dinner table for conversation in true European style instead of rushing off to digital entertainment. Take an extended neighbourhood stroll of 15-30 minutes to enjoy some fresh air, open space, and casual conversation or self-reflection. Get by on a minimum of artificial light a\er the sun sets, and get to sleep early in a dark, quiet, relaxing room.
Tomorrow, wake up as close as possible to sunrise and immediately expose yourself to direct sunlight. Choose an energising morning ritual: breathing and stretching exercises, a brief neighbourhood stroll, cold water plunge, or an abbreviated PEM workout if you are so inclined.
Rhythmic Breathing
Below is another progression of The Intelligent Breath tracks. This time you’ll be breathing in a 4:8 rhythm. Slow, silent and subtle breaths.