[Senibowl] Day 22

Remember Block 2? We tackled the foundation—regulating your body clock through consistent eating and sleeping schedules. By now, you've likely discovered that building these rhythms takes patience. While it typically takes 60 days for new habits to become second nature, you probably started feeling the rhythm within the first 10 days.

I don't expect perfection from you. What matters is that you prioritise your health and keep showing up. If your gold stars 🌟 aren't hitting perfect scores, that's okay—just make sure those green hearts 💚 are on point.

Progressive Overload: Adding Movement to Your Life

Now we're ready for Block 3, where we progressively overload your routine by introducing movement. But here's the thing—I'm not asking you to join a gym or commit to hour-long workouts.

The easiest, most friction-free movement on planet Earth? Walking.

Your New Habit: The 10-Minute Post-Meal Walk

Here's your assignment: Add a 10-minute walk after every meal.

Yes, you read that correctly. Every meal.

Immediately after you finish eating, walk. It doesn't matter where:

• Inside your office

• Around your home

• Step outside for fresh air

• Walk the corridors

• Stroll through your parking lot

Just walk for 10 minutes.

The Math is Simple

If you're following Block 2's three-meal structure, you'll accumulate 30 minutes of walking daily. Thirty minutes that will compound into something remarkable over time.

Why This Matters (The Deep Dive Comes Later)

I'll share the nitty-gritty science behind this habit in upcoming posts—why post-meal walking is a game-changer for your metabolism, digestion, and overall well-being. But for now, I want you to focus on one thing: getting started.

Your Mental Preparation

Before you close this post, take a moment to mentally prepare. Visualize yourself finishing your next meal, standing up, and taking that first step. Make it automatic in your mind: meal finished, time to walk.

Your day looks like this now
Meal 1 (suggested: 8-9 am) + walk (10 mins)
Meal 2 (suggested: 1-2 pm) + walk (10 mins)
Meal 3 (suggested: 6-7 pm) + walk (10 mins)
sleep before midnight
sleep for 7hrs+

That's all for today. Simple, actionable, and ready to transform your daily routine.

Your body is waiting for this gift. Give it the movement it craves, one post-meal walk at a time. Cheers to movement 🥂