GOOD GLOW CHALLENGE
Welcome to our 14 day health journey.
Gut Health Challenge
Welcome to our 12 day health journey.
Week 1
Detox & Reset
Creating the basis for healthy skin & gut health
DAY 1
A gentle start to the challenge
Here is a subline
DAY 1
MORNING KICKSTART
Start the day with a warm lemon water to aid digestion and gently boost your metabolism.
MOVEMENT
Take ten minutes for gentle yoga and deep breathing exercises to activate the body and increase your well-being.
MINDFULNESS
Start a gratitude journal and write down three things every day that you are grateful for - no matter how big or small. This gentle mindfulness routine will help you to strengthen a positive perspective and experience everyday life more consciously.
DAY 2
Refresh & Glow inside out
Here is a subline
DAY 2
MORNING KICKSTART
Support your body's natural detoxification processes with a detox tea made from dandelion and nettle.
MOVEMENT
Perform ten minutes of facial yoga with Gua Sha to stimulate circulation and firm facial contours.
MINDFULNESS
Make sure you drink a liter of water by 12 noon to keep your body optimally hydrated.
DAY 3
Detox your Body & Mind
Tile Subline
DAY 3
MORNING KICKSTART
Take time for your breakfast and make sure you chew slowly and consciously to relieve your digestion and optimize nutrient absorption.
MOVEMENT
Do a dry body brush massage to stimulate lymph circulation or a ten-minute yoga flow to energize.
MINDFULNESS
Get some fresh air or treat yourself to five minutes of breathing exercises for mental clarity.
DAY 4
Morning Flow, Evening Glow
Here is a subline
DAY 4
MORNING KICKSTART
Replace your coffee today with a cup of green tea, which is rich in antioxidants and has a calming effect on your body.
MOVEMENT
Activate your lymph channels with cupping or a short workout.
MINDFULNESS
Digital detox! Put your cell phone away an hour after getting up and before going to bed to start the day more consciously.
DAY 5
Energy Boost, Skin Recharged
Here is a subline
DAY 5
MORNING KICKSTART
Start the day with a cup of matcha tea to give you a natural energy boost and gently stimulate your metabolism at the same time.
MOVEMENT
Perform a ten-minute Gua Sha facial massage or practise gentle yoga to relieve tension and promote blood circulation in the skin.
MINDFULNESS
Make a conscious effort to drink at least two to three liters of water throughout the day to keep your body optimally hydrated and aid digestion.
DAY 6
Glow from Within, Refresh from Without
Here is a subline
DAY 6
MORNING KICKSTART
Start your day with antioxidant foods such as peppers and pumpkin seeds - they provide valuable vitamin C and zinc, strengthen your skin from the inside and ensure a natural glow.
MOVEMENT
A gentle facial brush massage promotes microcirculation, makes the complexion look fresher and supports regeneration. A complementary peeling also removes dead skin cells.
MINDFULNESS
Get some fresh air or treat yourself to five minutes of breathing exercises for mental clarity.
DAY 7
Fresh Start, Clear Mind
Here is a subline
DAY 7
MORNING KICKSTART
Incorporate berries and nuts into your diet or start with a green smoothie to provide your skin with nutrients.
MOVEMENT
Perform a ten-minute lymphatic drainage massage or a relaxing facial yoga routine to reduce water retention and improve the appearance of your skin.
MINDFULNESS
Take at least fifteen minutes for a conscious walk in the fresh air or a short meditation to calm your mind and reduce stress.
Week 2
Build-up & regeneration
Strengthen intestinal flora and optimize skin protection
DAY 8
Digest & Refresh, Energize & Thrive
Here is a subline
DAY 8
MORNING KICKSTART
Choose a high-fiber breakfast with vegetables, flaxseed or chia seeds to support your digestion - an important basis for a balanced complexion.
MOVEMENT
Try a contrast shower or practise gentle yoga to boost your circulation and strengthen your immune system.
MINDFULNESS
Write down three things you are grateful for today and start the new week with a positive focus.
DAY 9
Vitamin your Skin, Reset Your Mind
Here is a subline
DAY 9
MORNING KICKSTART
Add a squeeze of lemon juice or fresh berries to your breakfast to supply your body with vitamin C and stimulate collagen production.
MOVEMENT
"Head-Reset": Massage the scalp with gentle finger pressure - promotes blood circulation and relaxes immediately.
MINDFULNESS
Take at least ten minutes for your personal self-care routine - whether it's a relaxing facial, a warm bath or a short massage.
DAY 10
Feed Your Gut, Find Your Flow
Here is a subline
DAY 10
MORNING KICKSTART
Start your day with fermented foods such as kefir, yoghurt or sauerkraut to support your intestinal flora with valuable probiotics and optimize nutrient absorption at the same time.
MOVEMENT
Loosen up your body with twenty minutes of gentle stretching to release tension and improve your flexibility.
MINDFULNESS
Use the 4-7-8 method to regulate your breathing - inhale for four seconds, hold your breath for seven seconds and exhale for eight seconds - to reduce stress and find inner peace.
DAY 11
Nourish & Move, Calm & Center
Here is a subline
DAY 11
MORNING KICKSTART
Start with a high-fiber Oat Power Bowl to support your gut health. Supplement your diet with important nutrients and supplements.
MOVEMENT
Choose a low-impact workout such as Pilates or gentle stretching - for strong muscles and improved posture.
MINDFULNESS
Take at least fifteen minutes for a conscious walk in the fresh air or a short meditation to calm your mind and reduce stress.
DAY 12
Protein Power, Mindful Moments
Here is a subline
DAY 12
MORNING KICKSTART
Start the day with a protein-rich breakfast - promotes satiety, stabilizes blood sugar and provides long-lasting energy for a focused morning.
MOVEMENT
Perform a gentle head and face massage to increase circulation and relieve tension.
MINDFULNESS
Use the box breathing method - inhale for four seconds, hold for four seconds, exhale for four seconds and pause again for four seconds - to reduce stress and promote mental clarity
DAY 13
Healthy Belly, Glowing Skin
Here is a subline
DAY 13
MORNING KICKSTART
A breakfast with plenty of fiber supports your intestinal flora, improves nutrient absorption and makes you feel good all round.
MOVEMENT
Pepare your body: Start with dry brushing or an exfoliating sponge to stimulate circulation and finish with a moisturizing treatment to revitalize the skin.
MINDFULNESS
Massage your hands or temples for a few minutes to release tension and enjoy a moment of conscious relaxation.
DAY 14
Body Boost, Mind Reset
Here is a subline
DAY 14
MORNING KICKSTART
Supplement your breakfast with a handful of almonds or walnuts to provide your body with healthy fats and important micronutrients.
MOVEMENT
Go out into the fresh air for ten minutes or do a stretching routine to release tension and gently mobilize your body.
MINDFULNESS
Take a moment to pick up your gratitude diary and reflect on the positive moments of the last few days. Think about what is good for you and what you would like to pay more attention to in the future.
Gut Health Challenge
Welcome to our 12 day health journey.
Week 1
Detox & Reset
Creating the basis for healthy skin & gut health
DAY 1
Slow Start, Big Impact
Here is a subline
DAY 1
MORNING KICKSTART
Start the day with a warm lemon water to aid digestion and gently boost your metabolism.
MOVEMENT
Take ten minutes for gentle yoga and deep breathing exercises to activate the body and increase your well-being.
MINDFULNESS
Start a gratitude journal and write down three things every day that you are grateful for - no matter how big or small. This gentle mindfulness routine will help you to strengthen a positive perspective and experience everyday life more consciously.
DAY 2
Refresh & Glow inside out
Today we do this
DAY 2
MORNING KICKSTART
Support your body's natural detoxification processes with a detox tea made from dandelion and nettle.
MOVEMENT
Perform ten minutes of facial yoga with Gua Sha to stimulate circulation and firm facial contours.
MINDFULNESS
Make sure you drink a liter of water by 12 noon to keep your body optimally hydrated.
DAY 3
Detox your Body & Mind
Here is a subline
DAY 3
MORNING KICKSTART
Take time for your breakfast and make sure you chew slowly and consciously to relieve your digestion and optimize nutrient absorption.
MOVEMENT
Do a dry body brush massage to stimulate lymph circulation or a ten-minute yoga flow to energize.
MINDFULNESS
Get some fresh air or treat yourself to five minutes of breathing exercises for mental clarity.
DAY 4
Morning Flow, Evening Glow
Here is a subline
DAY 4
MORNING KICKSTART
Replace your coffee today with a cup of green tea, which is rich in antioxidants and has a calming effect on your body.
MOVEMENT
Activate your lymph channels with cupping or a short workout.
MINDFULNESS
Digital detox! Put your cell phone away an hour after getting up and before going to bed to start the day more consciously.
DAY 5
Energy Boost, Skin Recharged
Here is a subline
DAY 5
MORNING KICKSTART
Start the day with a cup of matcha tea to give you a natural energy boost and gently stimulate your metabolism at the same time.
MOVEMENT
Perform a ten-minute Gua Sha facial massage or practise gentle yoga to relieve tension and promote blood circulation in the skin.
MINDFULNESS
Make a conscious effort to drink at least two to three liters of water throughout the day to keep your body optimally hydrated and aid digestion.
DAY 6
Glow from Within, Refresh from Without
Here is a subline
DAY 6
MORNING KICKSTART
Start your day with antioxidant foods such as peppers and pumpkin seeds - they provide valuable vitamin C and zinc, strengthen your skin from the inside and ensure a natural glow.
MOVEMENT
A gentle facial brush massage promotes microcirculation, makes the complexion look fresher and supports regeneration. A complementary peeling also removes dead skin cells.
MINDFULNESS
Get some fresh air or treat yourself to five minutes of breathing exercises for mental clarity.
DAY 7
Fresh Start, Clear Mind
Here is a subline
DAY 7
MORNING KICKSTART
Incorporate berries and nuts into your diet or start with a green smoothie to provide your skin with nutrients.
MOVEMENT
Perform a ten-minute lymphatic drainage massage or a relaxing facial yoga routine to reduce water retention and improve the appearance of your skin.
MINDFULNESS
Take at least fifteen minutes for a conscious walk in the fresh air or a short meditation to calm your mind and reduce stress.
Week 2
Build-up & regeneration
Strengthen intestinal flora and optimize skin protection
DAY 8
Digest & Refresh, Energize & Thrive
Here is a subline
DAY 8
MORNING KICKSTART
Choose a high-fiber breakfast with vegetables, flaxseed or chia seeds to support your digestion - an important basis for a balanced complexion.
MOVEMENT
Try a contrast shower or practise gentle yoga to boost your circulation and strengthen your immune system.
MINDFULNESS
Write down three things you are grateful for today and start the new week with a positive focus.
DAY 9
Vitamin your Skin, Reset Your Mind
Here is a subline
DAY 9
MORNING KICKSTART
Add a squeeze of lemon juice or fresh berries to your breakfast to supply your body with vitamin C and stimulate collagen production.
MOVEMENT
"Head-Reset": Massage the scalp with gentle finger pressure - promotes blood circulation and relaxes immediately.
MINDFULNESS
Take at least ten minutes for your personal self-care routine - whether it's a relaxing facial, a warm bath or a short massage.
DAY 10
Feed Your Gut, Find Your Flow
Here is a subline
DAY 10
MORNING KICKSTART
Start your day with fermented foods such as kefir, yoghurt or sauerkraut to support your intestinal flora with valuable probiotics and optimize nutrient absorption at the same time.
MOVEMENT
Loosen up your body with twenty minutes of gentle stretching to release tension and improve your flexibility.
MINDFULNESS
Use the 4-7-8 method to regulate your breathing - inhale for four seconds, hold your breath for seven seconds and exhale for eight seconds - to reduce stress and find inner peace.
DAY 11
Nourish & Move, Calm & Center
Here is a subline
DAY 11
MORNING KICKSTART
Start with a high-fiber Oat Power Bowl to support your gut health. Supplement your diet with important nutrients and supplements.
MOVEMENT
Choose a low-impact workout such as Pilates or gentle stretching - for strong muscles and improved posture.
MINDFULNESS
Take at least fifteen minutes for a conscious walk in the fresh air or a short meditation to calm your mind and reduce stress.
DAY 12
Protein Power, Mindful Moments
Here is a subline
DAY 12
MORNING KICKSTART
Start the day with a protein-rich breakfast - promotes satiety, stabilizes blood sugar and provides long-lasting energy for a focused morning.
MOVEMENT
Perform a gentle head and face massage to increase circulation and relieve tension.
MINDFULNESS
Use the box breathing method - inhale for four seconds, hold for four seconds, exhale for four seconds and pause again for four seconds - to reduce stress and promote mental clarity.
DAY 13
Healthy Belly, Glowing Skin
Here is a subline
DAY 13
MORNING KICKSTART
A breakfast with plenty of fiber supports your intestinal flora, improves nutrient absorption and makes you feel good all round.
MOVEMENT
Pepare your body: Start with dry brushing or an exfoliating sponge to stimulate circulation and finish with a moisturizing treatment to revitalize the skin.
MINDFULNESS
Massage your hands or temples for a few minutes to release tension and enjoy a moment of conscious relaxation.
DAY 14
Body Boost, Mind Reset
Here is a subline
DAY 14
MORNING KICKSTART
Supplement your breakfast with a handful of almonds or walnuts to provide your body with healthy fats and important micronutrients.
MOVEMENT
Go out into the fresh air for ten minutes or do a stretching routine to release tension and gently mobilize your body.
MINDFULNESS
Take a moment to pick up your gratitude diary and reflect on the positive moments of the last few days. Think about what is good for you and what you would like to pay more attention to in the future.