30-Tage-Challenge
30-Tage-Challenge
Entfesseln Sie ein besseres Ich
Wenn es einfach wäre, würde es jeder tun ...
Heben Sie sich vom Rest ab, steigern Sie Ihre Stimmung, Energie, Produktivität und Belastbarkeit und kommen Sie Ihren Zielen letztendlich näher, indem Sie sich 30 Tage lang der Exzellenz widmen.
The Challenge: 10 Daily Tasks for 30 Days
1- Digital Detox: Designate one full hour each day to be completely free of digital devices. 📵
2- Sun Salutation: Upon waking, go outside and perform 5-10 mins of stretching facing the sun before checking any digital products. ☀️
3- Cold Immersion: 1 min under a cold shower or in an ice bath. How cold? Uncomfortably cold but you can stay in safely. ❄️
4- Hydration: Drink at least, Men: 2.5 liters (85 oz) of water. Women: 2 liters(69 oz) per day.💧
5- Outdoor Exposure: Spend 1 hour of each day outdoors. 🌲
6- Train: Do at least 1hr of physical activity per day (run, walk, sport, gym, yoga etc) 💪🏼
7- Learn: Spend 15 minutes of each day reading a book, listening to a podcast or watching a masterclass. 📖
8- Social Connection: Show some kind of support to a friend or family member everyday. Example: Support and keep accountable a fellow 30-Day Xpand Challenge comrade. 🤜 ⚡️ 🤛
9- No Alcohol.🍺
10- Report: Complete the daily check list. ✍️
1- Digital Detox: Designate one full hour each day to be completely free of digital devices. 📵
2- Sun Salutation: Upon waking, go outside and perform 5-10 mins of stretching facing the sun before checking any digital products. ☀️
3- Cold Immersion: 1 min under a cold shower or in an ice bath. How cold? Uncomfortably cold but you can stay in safely. ❄️
4- Hydration: Drink at least, Men: 2.5 liters (85 oz) of water. Women: 2 liters(69 oz) per day.💧
5- Outdoor Exposure: Spend 1 hour of each day outdoors. 🌲
6- Train: Do at least 1hr of physical activity per day (run, walk, sport, gym, yoga etc) 💪🏼
7- Learn: Spend 15 minutes of each day reading a book, listening to a podcast or watching a masterclass. 📖
8- Social Connection: Show some kind of support to a friend or family member everyday. Example: Support and keep accountable a fellow 30-Day Xpand Challenge comrade. 🤜 ⚡️ 🤛
9- No Alcohol.🍺
10- Report: Complete the daily check list. ✍️