Day 1

Day 1 – Full Body & Fresh Start

Fitness Challenge:

• 3/4 rounds: 

   

• 10 Squat jumps 
• 10 Jump Lunges 
• 10 Push-Ups
• 10 Glute Bridges
• 10 counts in Plank

Nourish & Glow:

• Try a warming Apple Cinnamon Overnight Oats (easy to prep, seasonal, energising).

🍎 Apple Cinnamon Overnight Oats Recipe

Ingredients:

• ½ cup rolled oats

• ½ cup milk (dairy or plant-based)

• ¼ cup Greek yogurt (optional for extra protein)

• ½ apple, grated or finely chopped

• ½ tsp ground cinnamon

• 1 tsp honey or maple syrup (optional)

• Toppings: chopped walnuts, raisins, extra apple slices

Steps:

1. In a jar or bowl, combine oats, milk, yogurt, grated apple, cinnamon, and sweetener.

2. Stir well, cover, and refrigerate overnight (or at least 4 hours).

3. In the morning, stir and add toppings of choice (nuts, raisins, extra fruit).

4. Enjoy cold, or warm it up in the microwave for 1–2 minutes.

Per serving (whole recipe):

• Calories: ~445 kcal

• Protein: ~16 g

• Carbohydrates: ~62 g

• Fat: ~12 g

• Fibre: ~8 g

This will vary slightly depending on whether you use dairy or plant milk, add the yogurt, and how many toppings you choose.

Harvest Your Mindset:

• Write down 3 things you’re grateful for this autumn.