1-Week Diet: Friday & Saturday

The week is almost over—just a little more to go!

How has your week been so far?
How has your awareness of health changed?
Do you feel like you understand yourself better now?

Today and tomorrow, let’s review the week. If there’s anything you couldn’t manage, give it another go!

 

Friday

Exercise

Today is a chance to review the stretches and strength training exercises.

If you’ve struggled to keep up with the abdominal exercises, now’s the time to reintroduce them.
If you’ve been consistent, challenge yourself with a new exercise or add something extra to your routine.

For ideas, refer to the "2-Minute Night Routine" for some quick and effective exercises.

Diet

Fridays are often a day when we let our guard down—a top-ranked “treat yourself” day.
Why not give your body a healthy treat instead? Reflect on what felt best for you this week and dive a little deeper into it.

For example, let’s revisit morning fruit. Have you ever looked into why it’s beneficial? Bananas, for instance, help reduce stress, but every fruit has its unique benefits. Research the fruits you’ve been eating and learn about their effects on the body.
Did you know some countries have programs where children can enjoy free fruit at supermarkets? Look up “Free Fruit for Kids” and see which countries participate!

Also, pay attention to seasonal vegetables—where are they grown? What climate do they thrive in? Understanding the effort that goes into producing them fosters gratitude for farmers and their hard work.

How accessible are gluten-free and dairy-free (plant-based or vegan) products in your local supermarkets, convenience stores, or restaurants? With the world moving toward a more multicultural society and rising allergies, it’s insightful to explore this.
Making these dietary changes may seem restrictive, but what do you prioritise—future health or convenience? Ask yourself what you really want for your body.

If you’re interested in nutrition, consider researching essential nutrients the body cannot produce on its own. You could also identify what nutrients might be lacking in your diet.

Skincare

Did you manage to stay hydrated yesterday?

Today, let’s focus on special care with face masks. Here are five types and their benefits:

Sheet Masks

Features: Thin sheets infused with beauty ingredients that adhere to the skin.

Benefits: High hydration, suitable for dry skin and seasonal changes. Brightening options with vitamin C are also available.

Best for: Dry or dull skin.

Clay Masks

Features: Made from clay or mud with strong absorption properties.

Benefits: Removes impurities and excess oil, improves skin texture, and clears clogged pores.

Best for: Oily skin or skin with noticeable pore concerns.

Peeling Masks

Features: Contain enzymes or AHA to remove dead skin cells.

Benefits: Promotes skin renewal, brightens the complexion, and improves product absorption.

Best for: Dull or rough skin (use cautiously if sensitive).

Cream Masks

Features: Rich, creamy formulas packed with nourishing ingredients.

Benefits: Intense hydration, anti-aging effects, and softer skin by morning.

Best for: Dry skin or mature skin seeking anti-aging care.

Gel Masks

Features: Lightweight gel textures with cooling effects.

Benefits: Soothes redness and inflammation, hydrates, and refreshes sun-exposed skin.

Best for: Sensitive skin or post-sun care.

Explore different options and see what suits you best. Don’t forget to continue with the previous skincare routines.

 

Summary:

1 For exercise, retry abdominal workouts if you’ve missed them, or try a new challenge.

2 For diet, expand your knowledge—learn more about your fruits, seasonal vegetables, and explore gluten- and dairy-free options.

3 For skincare, try a face mask and continue your usual routine.

 

Saturday

For many, Saturday means a half-day or a full day off—a chance to relax and breathe.

Exercise

Let’s strengthen the inner muscles by focusing on breathing exercises.

If you tend to slouch, it’s often due to stiffness in the back. Surprisingly, strengthening the abdominal muscles helps relax the back.

Exhale completely until you feel your abdominal muscles tighten in the centre. Focus on engaging these muscles. Over time, as you strengthen them, you’ll naturally hold this engagement even when not exhaling.

This reduces reliance on your back muscles for support, relieving tension.

Continue with your regular routines—stretching, abdominal exercises, glute workouts, and leg exercises while drying your hair. Integrating these into daily life makes for a highly effective fitness regime without the need for a gym!

Diet

Let’s try a recipe for a gluten-free, plant-based pound cake.
Perfect for breakfast or as a snack, this recipe is simple—just mix and bake. Feel free to customise it with seasonal vegetables, fruits, dried fruits, or even protein powder! My current favourite is grated ginger and cocoa powder—delicious!

Ingredients:

150g rice flour

30g other flour (e.g., potato starch for extra fluffiness, cocoa powder, or protein powder for variety)

50g sugar

8g baking powder

60ml melted rice oil, coconut oil, or margarine

100ml plant-based milk (soy milk or almond milk)

Instructions:

1 Mix all ingredients.

2 Add grated vegetables, fruits, or other extras.

3 Pour into a mould and bake at 170°C for 40 minutes.

Skincare

How did yesterday’s face mask feel?
Experimenting with different masks to find what suits your skin can be enjoyable. Learn about the ingredients and their effects to better understand your skin’s needs.

Remember, the basics of skincare are hydration and sun protection. Beyond that, incorporating the right beauty ingredients for your age and needs, as well as the benefits of aromatherapy, can elevate your routine. Don’t forget the importance of muscles beneath the skin and hydration from within!

 

Summary:

1. For exercise, focus on abdominal engagement through breathing and continue your usual routines.

2. For diet, try baking a healthy treat while maintaining your regular eating habits.

3. For skincare, revisit the basics and tailor your approach to your skin's specific needs.

 

Well Done!

You’ve made it through the week—great job!

On Sunday, take a break from exercise. Muscles grow stronger when they have a day to rest.

How did this week go for you? Was it fun? Challenging?

 

Feel free to share your thoughts in the comments or send me a message—I’d love to hear from you!