Day 3

Day 3 – Core, Calm & Harvest Mindset

Fitness Challenge:

• 3/4 rounds:

   

• 10 Russian Twists (weighted optional)

   

• 10 Sit-Ups 

   

• 20 Mountain Climbers

   

• 10 counts Side Plank (each side)

Nourish & Glow:

• Try a Baked Pear with Walnuts & Honey for dessert/snack.

🍐 Baked Pear with Walnuts & Honey

Ingredients:

• 2 ripe pears, halved and cored 
• 2 tsp honey or maple syrup 
• 2 tbsp chopped walnuts 
• ½ tsp cinnamon 

Steps:

1. Preheat oven to 180°C. 
2. Place pear halves on a baking tray. Drizzle with honey, sprinkle with cinnamon, and top with walnuts. 
3. Bake for 20 mins until soft and golden. 
4. Serve warm, optional with yogurt for extra creaminess. 

Whole recipe (2 pears = 4 halves):

• Calories: ~320 kcal

• Protein: ~3 g

• Carbohydrates: ~62 g

• Fat: ~10 g

• Fibre: ~12 g

Per serving (1 pear half):

• Calories: ~80 kcal

• Protein: ~0.8 g

• Carbohydrates: ~15.5 g

• Fat: ~2.5 g

• Fibre: ~3 g

👉 This recipe makes 4 servings (each pear half is one portion).

Harvest Your Mindset:

• Write down 1 thing you’d like to “let go of” this season (old habit, thought, or stress).

   

• Then write 1 thing you want to “harvest” (something you want to grow/bring in).