28 DAY

Wellness Challenge

UNIQUE MUSCLE

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 UNIQUE MUSCLE

28 DAY
* = see notes on
Wellness Challenge
following pages

Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7:

1 KEEW

Wake up before Have a long, Go for a 30 Change your Write a letter to Follow a 15-minute Write down 3
6 am and drink a warm bubble minute walk. bed sheets and your 10-year-old yoga class on things you are
litre of water. bath. make your bed. self. YouTube* grateful for.

Day 8: Day 9: Day 10: Day 11: Day 12: Day 13: Day 14:
2 KEEW

Go to sleep at Bake a healthy Make a Green Listen to Practice deep Write your long Go out for
8.30pm. treat* Juice or affirmations on breathing term goals. breakfast by
YouTube in the yourself or with
Smoothie Bowl* exercises*
morning & at night * a friend.

Day 15: Day 16: Day 17: Day 18: Day 19: Day 20: Day 21:
3 KEEW

Avoid social Meditate outside Read an Go outside for at Burn a scented Get a massage Plan your dream
media today. for 15 minutes. inspiring book least an hour. candle and listen or try a DIY vacation.
for 30 mins to your favourite facial.*
album*

Day 22: Day 23: Day 24: Day 25: Day 26: Day 27: Day 28:
4 KEEW

Tidy your room. Watch your Colour a page in Give someone a Brew yourself a Make your meals Have a phone
favourite movie. a colouring compliment. herbal tea* meatless* free night.
book*
NOTES:
DAY 6 We recommend following this 15-minute Yoga routine on YouTube. The routine is quite simple and can be done in the comfort of
your own home: https://www.youtube.com/watch?v=gCEVHBJMBD8

DAY 9 We suggest checking out the Health Zone on our website. It has some super simple, delicious treat ideas that you can bake on day
9! https://uniquemuscle.com.au/blogs/health-zone

DAY 11 “The Honest Guys – Meditations – Relaxation” on YouTube have a range of inspiring affirmation and meditation videos which vary
in length. An affirmation video we suggest listening to is “Positive Life Affirmations – Uplifting Daily Exercise”. You can check it out
here: https://www.youtube.com/watch?v=PpeJkCdtlOY

DAY 12 The 4-7-8 breathing exercise is designed to help enter your body into a state of relaxation. It’s simple and can be done absolutely
anywhere. It’s important that while learning this exercise you have good posture and sit comfortably with your back straight. To
prepare for the exercise, the tip of your tongue should be placed against the ridges in the roof of your mouth, just behind your
upper front teeth. Your tongue should not move from this position for the entirety of the exercise.

While making a whooshing sound, exhale entirely through your mouth. Close your lips together and inhale softly through the nose
for four counts. Hold your breath deeply and count to seven. While making another whooshing sound, exhale entirely through the
mouth and count to 8. Please note that this should all be done in one breath. Inhale again and repeat this cycle a further three
times for four breaths in total.

With this breathing exercise, it should be noted to always inhale softly through the nose and exhale distinctly through the mouth.
NOTES:
DAY 19 There are a number of candle scents that have unique benefits. We recommend choosing one scent and burning it on day 19. Some
scents that we recommend are:

Lavender – This is one of the most well-known stress relievers, it can instantly relax both your mind and body.
Sandalwood- Assists with calming and focusing of the mind.
Vanilla - Increases levels of happiness, improves your mood and stimulates feelings of relaxation and joy.
Peppermint – The minty and uplifting smell can wake up your mind and enhance focus. The scent from a Peppermint candle can
also relieve muscle pain and headaches.

DAY 20 A simple but effective DIY Facial Mask that you can try is:

Ingredients:
½ Cucumber (soothes and repairs skin)
½ Lemon
2 crushed Mint Leaves

Method:
Grate ½ of a cucumber into a container. Add 2 crushed mint leaves, squeeze in the fresh juice from ½ of a lemon and mix well.
Apply the mask on your face and neck using a brush and let it sit for 15 to 20 minutes.
Rinse face with cold water. Your skin will feel well-hydrated and refreshed!

DAY 24 For endless colouring pages which you can easily print off, we suggest having a look at https://www.justcolor.net/
NOTES:
DAY 26 We recommend trying SLIM + TONE. It is made from 100% natural and delicious ingredients such as hibiscus, jasmine and rose
petals! Check it out here: https://uniquemuscle.com.au/collections/all/products/slim-tone-teatox?variant=32641636813

DAY 27 The Health Zone on our website has healthy, simple, delicious meatless recipes that you’ll love! Check them out here:
https://uniquemuscle.com.au/blogs/health-zone

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